GROCERY LIST NON-PERISHABLE GROCERIES Sweetners • Agave Nectar • Honey Hot Drink • Herbal Teas • Lemon (for lemon water) Cooking essentials • Olive Oil • Vegetable broth (good for flavoring beans, rice, etc.) • Seasoning (herbs, Ms. Dash, natural spices, salt & pepper) Milks • Almond • Rice • Soy • Hazelnut Soy • Ground Soy • Tofu Grains • Brown Rice • Kamut® Grain • Millet • Quinoa • Natural Whole Grain Cereal • Oatmeal (natural/not instant) • Pasta (made from brown rice) • Bread (flourless & gluten free only) Beans • Navy • White • Pinto Beans • Lentils • Legumes Snacks • Nuts • Dehydrated Berries & Fruits • Natural Apple Sauce • Seeds • Popcorn (natural/no butter) • Rice Cakes • Tortilla Chips • Fresh Salsa • Fresh Guacamole • Peanut Butter • Pickles
• Olives PERISHABLE GROCERIES • Fresh veggies (cabbage, eggplant, spinach, broccoli, squash, zucchini, mushroom, tomato, avocado, kale, collards, turnips) • “Silk” Soy yogurt • “Soymage” Vegan Singles • Sweet Potato, Yams, Carrot • Figs • Fresh Garlic • Onions • Fresh Parsley/Cilantro (Coriander) • Lemons (for hot lemon water) • Fresh Fruit (apples, banana, oranges, strawberries, blackberries, blueberries, raspberry, kiwi, etc) • Portobello Mushroom (large) • Green Peppers, Red Peppers, Yellow Peppers
RECIPES Stuffed Eggplants • 8 small eggplants • 2 tbsp olive oil • 4 shallots, finely chopped • 2 garlic cloves, crushed • 2 fresh red chilles, seeded and chopped • 1 zucchini, coarsely chopped • 4 oz coconut milk • Few fresh basil leaves, chopped • Small handful of fresh cilantro, chopped • 4 tbsp natural soy sauce -Preheat the oven to 400 degrees -Put the eggplants in a roasting pan and cook in the preheated oven for 8-10 minutes until just softened. -Cut in half and scoop out the flesh, reserving the shells. -Heat the oil in a preheated wok or large skillet -Add the shallots, garlic and chilies and stir-fry for 2-3 minutes. -Add zucchini, eggplant flesh, coconut, herbs and soy sauce and let simmer, stirring frequently for 3-4 minutes. -Divide the mixture between the eggplant shells. -Return to the oven for 5-10 minutes until heated through and serve immediately accompanied by brown rice. Vegetable Wraps • 2 tbsp olive oil • 2 onions, thinly sliced • 2 garlic cloves, finely chopped • 2 green bell peppers, seeded and sliced • 2 red bell peppers, seeded and sliced • 4 fresh green chilies, seeded and sliced • 2 tsp chopped fresh cilantro • 8 oz mushrooms, sliced • Salt & pepper • ½ head of lettuce or cabbage -Heat the oil in a heavy bottom skillet over low heat. -Add the onions and garlic and cook, stirring occasionally, for 5 minutes, or until softened.
-Stir in the bell peppers, chilies, and cilantro and cook. -Stir occasionally for 10 minutes -Add the mushrooms to the vegetable mixture and cook, stirring constantly for 1 minute. -Season to taste with herbs, salt and pepper. -Divide vegetable between lettuce or cabbage leafs, roll up and serve immediately. Grilled Portobello Mushroom over Brown Rice with Garlic Spinach • 4 Large Portobello Mushroom • 1 Cup of Brown Rice • ½ Bag of Spinach • 3 – 4 garlic cloves Portobello • Marinade Portobello in Worchester Sauce • Add salt & pepper • Grill Portobello Mushrooms on George Foreman Grill (or any other grill) for 3 minutes (or to your desire) Spinach • Mix Olive Oil, Crush garlic cloves and Ms. Dash seasoning in a pan • Stir consistently for 3 – 4 minutes • Drop ½ bag of spinach • Stir occasionally for 3 – 4 minutes Cook 1 cup of brown rice Serve with grilled Portobello on top of the rice and spinach on side
Basil Tofu (sorry Tawana!) • 5 green onions, minced • 6 or 8 cloves garlic, minced • 1 package firm low-fat tofu, well-drained, sliced and marinated in soy sauce• 1 cup fresh basil, chopped• 1 teaspoon crushed chili pepper sauce (sambal oelek)• 1 teaspoon soy saucecooked brown rice Cook onions and garlic in water or stock or vinegar until tender. Add marinated tofu and cook another 5-10 minutes. Stir in basil, chili pepper sauce and soy sauce and heat through. Serve over brown rice. Carrot Ginger Soup • Olive Oil • 1 onion, chopped • 1 1/2 lbs. carrots, peeled and diced • 1 tsp. fresh ginger, grated • 2 tsp. coriander seeds, crushed • 4 cups vegetable stock or water • Salt and pepper, to taste • Heat the margarine and fry the onions for about 5 minutes until transparent. Add the carrots, ginger, and crushed coriander seeds and stir on medium heat for 5 minutes.• Add the stock or water and bring to a boil. Cover and cook until the carrots are tender.• Purée the soup in a blender and then strain through a sieve.• Reheat the soup and season with salt and pepper, ladle into bowls, and serve hot with bread.Makes 4 servings Tomato, Cucumber, and Basil Salad (or parsley for Tawana) • 1/2 large English cucumber, peeled, quartered, and sliced • 4 fresh tomatoes, quartered and sliced
• 1/2 cup fresh basil leaves (or parsley) • 3-4 Tbsp. balsamic vinegar • Fresh cracked black pepper, to taste Arrange the cucumber and tomato in a flat bowl. Add the basil leaves, dress with balsamic vinegar, and sprinkle with fresh cracked black pepper. Makes 6 servings Sumptuous Spinach Salad With Orange Sesame Dressing • 1 bunch fresh spinach (about 6 cups of leaves) • 1 red or yellow bell pepper, cut into strips • 1/4 to 1/2 cup thinly sliced red onion • 1 orange, peeled and sliced into thin rounds • 1 Tbsp. sesame seeds • 2 Tbsp. seasoned rice vinegar • 1 Tbsp. orange juice concentrate • 1 Tbsp. water Trim the spinach stems and carefully wash the leaves. Dry, then tear any large leaves into bite-size pieces. Place in a salad bowl along with the pepper, onion, and orange slices.• Toast the sesame seeds in a 400°F toaster oven or regular oven for 10 minutes. Transfer to a blender and grind into a powder. Add the vinegar, orange juice concentrate, and water. Blend to mix. Pour over salad and toss just before serving.Makes 4 to 6 servings Tofu Scramble • 2-3 Tbsp. extra virgin olive oil • 1 sweet onion, cut into chunks • 5 garlic cloves, minced • 1/2 tsp. ground ginger • 1/2 tsp. chili powder • 1/2 yellow or green bell pepper, seeded and chopped • 1 cup sliced mushrooms • 4 tomatoes, chopped • 1 lb. firm tofu, drained well and cut into bite-size pieces • tamari, to taste • Freshly ground pepper, to taste • Fresh snipped chives, to taste • 4 fresh corn tortillas, warmed Heat the olive oil over medium heat in a large skillet and sauté the onion for 5 minutes, until softened.• Add the garlic and spices, stir, and cook for 1 minute. Add the pepper and mushrooms, stir-frying until tender-crisp. • Add the tomatoes and slices of tofu. Gently stir-fry for 3 to 4 minutes. Sprinkle with the tamari sauce and season with fresh pepper and chives. Serve on a warm plate with a warm tortilla. Makes 4 servings Falafel Serves 4 -6 , 20 falafel • 15 ounce chickpeas (refer to instructions on package to cook. Canned chickpeas is not preferred but can be used if thoroughly rinsed and drained) • 1/2 cup onion, minced • 4 garlic cloves • 2 teaspoons cumin (I usually add a bit more for stronger flavor) • 1 teaspoon turmeric • 1 teaspoon salt • 3 dashes cayenne pepper • 1/4 cup fresh parsley, chopped and packed • 1/4 cup water • 1 tablespoon lemon juice • 1/3 cup brown rice flour • Olive Oil for pan frying
Place all ingredients except flour in a food processor. Blend until the consistency is uniform. Thoroughly mix flour into the falafel batter with a spoon. Heat a heavy skillet and add oil to coat completely. Wait until oil is heated and water sizzles upon contact when sprinkled into pan. Drop tablespoons of the batter into the oil, flattening slightly with a spatula like a small thick pancake. When bottoms are crispy and browned, flip them over. Place cooked falafel on a plate lined with paper towels to absorb any residual oil. Keep warm in a 300 degree oven if not serving immediately. ***Note: Falafel may be deep fried, but use a standard vegetable oil as opposed to olive oil which does not have a high heat tolerance.
Mexican Chickpea Salad Serves 4 • 1-2 jalapeno, stemmed, seeded, and chopped • 3 tablespoons olive oil • 1 garlic clove, minced • 1 1/2 cups cooked chickpeas (16 oz can, drained) • 2 tomatoes, chopped • 2 tablespoons red onions, chopped • 2 tablespoons cilantro, fresh, chopped • 2-3 tablespoons lime juice, fresh • 1/2 tablespoon salt • ground black pepper Directions In a small skilled or saucepan on low heat, sauté the chilies in the olive oil for about 4 minutes. Add the garlic and cook for another minute, stirring constantly, until the chilies are soft and the garlic is just golden. Remove from heat and set aside. Combine the chickpeas, tomatoes, red onions, cilantro, limejuice, salt and pepper in a serving bowl. Add chilies and garlic with their sautéing oil and toss well. Serve immediately or chill to allow flavors to develop.
Avocado Dip 2 avocados 2 chopped tomatoes 1 small onion chopped 2 Tablespoons of Miso 2 cups water Dash of Cayenne pepper Blend and place on dish surrounded with celery, carrots, blue corn chips or seaweed chips.
Rainbow Salad ½ shredded green cabbage ½ shredded purple cabbage 3 carrots shredded (calcium, vitamins A&D) 1 shredded beet Parsley garnish Mix together with egg-less mayo with 3 tbs. of Brags liquid Aminos.
Ginger Drink (circulation) 1 cup juiced ginger (digestion, circulation) 3 lemons or limes (vitamin c, mucus eliminator) Maple syrup or raw honey Blend and drink warm or room temperature
African Millet Salad 1 cup adzuki beans cooked and chilled 1 teaspoon mint 1 cup millet, cooked and chilled 1 cup red pepper chopped 1/2 cup sweet onion chopped pinch celery seed teaspoon of sea salt 1/2 teaspoon tarragon 2 tablespoon toasted sesame oil Combine, drizzle sesame oil over salad