Vegan Pesto

No Parmesan? No problem. 

In a blender, add...

(Use organic if possible.)

Greens:

Try 

• basil
• half parsley and half cilantro
• radish greens
• spinach
• arugula
• kale
• carrot greens
• etc.

+

Nuts:

• almonds
• cashews
• walnuts
• sunflower or pumpkin seeds
• etc.

+

Cheesy:

Blend a tablespoon (15 g) of nutritional yeast. Then, taste and add more if desired.

If you do not have yeast, add

2 tsp. (10 g) capers or 2 oil-packed organic sun-dried tomatoes

+

Liquid:

• olive oil
• artichoke juice
• some lemon or lime juice
• etc.

Serve:

• noodles
• salad
• pizza
• bread
• grilled vegetables
• soups
• grain bowl
• etc.

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Mushroom, Lentil, & Nut Patties

Another recipe from a British vegan cookbook we saw in Tokyo.

Makes 8 patties

3 1/2 ounces (100 g) brown lentils

1 bay leaf and sprig of thyme

2 Tbs. (30 ml) olive oil

2 medium chopped onions

1 stick of chopped celery

4 chopped garlic clovers

9 ounces (250 g) chopped organic mushrooms

3 Tbs. (45 ml) chopped parsley

1 1/2 ounces (45 ml) organic hazelnuts or walnuts

1 tsp (5 ml) yeast extract

7 ounces (200 ml) breadcrumbs (or gluten free breadcrumbs)

1. Steam for 30 minutes: lentils, bay leaf, and thyme.

2. Remove the bay leaf and thyme.

3. Fry in oil 5 minutes: onions and celery.

4. Add the garlic, mushrooms, and parsley.

 (a) 1/4 cup (60 ml) water

 (b) yeast extract

 (c) steam another minute

5. Add the breadcrumbs to the above mixture and form into 8 patties.

6. Fry on medium heat for about 5 minutes on both sides.
7. Serve warm or cold as a snack.

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Nuts and Seeds for Hiking!

Need energy on a hike-for kids and adults!

Mix together all or some....

• organic NUTS: unsalted peanuts (will not make you thirsty) or walnuts
• organic SEEDS: sunflower without shells for energy
• organic CEREAL: make or buy granola, lowest sugar possible
• organic FRUITS: raisins + (dried) cranberries, apples or bananas; add some chocolate- or yogurt-covered raisins
• small handful of TEFF: for protein (see Nutritional Information)
• SWEETS: toss in some chocolate chips or peanut butter chips
• CRUNCH: add some small pretzels or crackers 

*Mike hiking Yellowstone National Park, in California, late 1960s.

Nutritional Information:
http://veggiefernandezs.blogspot.com/p/getting-to-know-your-vitamins.html

P.S. I mix together some and carry it on airplane trips, in a zip lock baggy.

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Sicilian Leaf vegetables

Think of all the cultures that came and gone on this island for over 2000 years. Starting with ancient 5th century BCE Greeks, add Spanish, Arab and Italian dishes, and you have great mixture of tasty recipes.

virdure  fogghie (Sicilian)

Warm Salad for 4

lends itself to many variations

A. 1 pound (240 g) greens: Swiss chard, spinach, kale, dandelion or mustard greens, collards, broccoli or cauliflower

1. Rinse out any dirt.

2. Remove any stems and save.

3. Slice greens crosswise into strips.

4. Slice the stems.

B. Nuts:

2 Tbs. (30 ml) olive oil

2 shallots or 1 onion thinly sliced

1-2 minced garlic cloves

1/3 cup (80 ml) chopped organic almonds, pine nuts, or walnuts

1/3 cup (80 ml) chopped raisins, and/or other dried fruit

optional: pinch of pepper flakes, cayenne or black pepper, and/or organic sugar
optional: cup (240 g) organic white beans

C. Sautéing:

2 Tbs. (480 ml) olive oil

1 Tbs. (240 ml) organic butter

1-2 Tbs. (15-30 ml) organic lemon juice

D. Preparing:

unu 1. Sauté over medium heat 2 Tbs. (30 ml) oil with the shallots/onions, garlic, (red pepper flakes) about 2 minutes.

dui 2. Add nuts and raisons/dried fruit, stir about another 2 minutes.

tri 3. Remove from the pan and set aside.

quatrru 4. Add 2 Tbs. (30 ml) oil to the skillet.

cincu 5. Stir in handful of greens, cooking until wilts, add more about 3-5 minutes.

sei 6. Add butter until it melts.

setti 7. Add lemon juice.

ottu 8. Stir in the nut mixture (and the white beans)

novi 9. Sever with a little olive oil over the top.

Bon Appitittu!

-modified Martha Stewart's Cooking School

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