Yummy Chana Masala From Chloe's Kitchen Cookbook & More

If you are looking for  a great cookbook that will inspire trying to prepare vegan meals, or give you some new ideas, Chloe's Kitchen, available at The Food Way Store (pg.6 of cookbooks) is great.  It is filled with photos, and the recipes are pretty easy.  There are tips, along with plenty of sweet treats for those who like to bake.  (Chloe won first prize on the Food Network Cupcake Wars with the first ever vegan entry, Ginger Nutmeg Spice Cupcakes with Vanilla Bean Buttercream Icing & drizzled with Date Caramel ~ recipe included.)

She includes recipes from different ethnic traditions, like the Chana Masala (my version below), & Vegetable Biryani, Sweet Potato Gnocchi with Sage Butter, Fettuccine Alfredo, Avocado Pesto Pasta,  Mongolian BBQ Seitan, Thai Chickpea Burgers with Sweet 'n' Spicy Sauce, and Chinese Takeout Chow Mein.  

She also includes many  American favorites like an amazing looking Best-Ever Baked Macaroni and Cheese, Double Double Drive Thru Burgers, some great looking pizzas,  and Country Meatloaf and Golden Gravy with Orange-Scented  Cranberry Sauce, and mashed potatoes.

There is plenty more in this book, including a menu for a kids party, or lunch with the girls, and easy recipes to make your own sauces including ketchup and BBQ sauce.

Here is the Chala Masala adapted from Chloe's Kitchen:   
                                                                                               
                                                                                   

Chana Masala

• 3 Cups cooked garbanzo beans, drained reserving some of the cooking water,  or 1 15 oz. can
• 1/2-1 onion, diced & 2-3 garlic cloves, minced
• 1 tsp. or more grated or minced ginger
• 2 diced tomatoes, or about 1/2 -3/4 cup of canned tomatoes.  I used Muir Glenn's fire roasted petite diced tomatoes with garlic, and added a little tomato sauce that I had previously opened.
• Seasonings:  1 tsp. turmeric; 1/2 tsp. each of cumin, clove, cinnamon; 1/4 tsp. cayenne pepper; sea salt, black pepper ~ adjust all of these to your preference. (I also added 1/2 tsp. mustard seeds which is very warming and aromatic)
• 2 tsp. brown sugar, more or less to your taste (1-3 tsp.), or maple syrup
• 2teaspoons lemon juice
• Optional: arame seaweed (black pieces in photo), hijiki would be good as well, thicker and stronger tasting than arame.

Saute diced onion (1/2 of a big one is sufficient, more if you like) in a little water in a large pan until onion softens and starts to turn brown.  Stir and add just enough more water as liquid evaporates to keep from sticking, and add seaweed if using.   Add a little sea salt to the onion as it is cooking to draw out the moisture.

In Chloe's recipe, she starts by sauteing the onion in olive oil.  I have become used to sauteing veggies without the oil, just using water or other liquids, but will on occasion add some oil after getting it started with the water for a little flavor, to moisten, while reducing the amount needed.  I added a touch of coconut oil for the flavor to scrape up the browned bits and release the aromatic oils of the seasonings.

Once softened,  add ginger and garlic.  Cook for a minute, than add spices: turmeric, clove, cinnamon, cayenne, black peeper, and mustard seeds if using.  

At this point, add the chickpeas, fresh or canned diced tomatoes and up to 1/2 cup of water, sea salt & pepper.  Simmer on med-low for 5-10 minutes.  This was very flavorful and tasty.  Good with Jasmine or Basmati rice, or Thai white rice.  Or try her recipe for cilantro rice.

For more recipes with garbanzo beans, click here, for Curry Coconut Root Veggie Stew with Garbanzo Beans, and for a couple of versions of Chickpea Stew, click here. 

For more ideas for ways to prepare yummy bean dishes, click here.

For more breakfast ideas, click here, and here.

I was having a craving for carrots, so after packing up the chick peas to go for lunch, I used the already nicely seasoned pan and sauteed the tri-color carrots from Blue Sky Farms.

Aren't they cool looking?  I love the color!  They each have a distinctive taste.  The yellow has a slight parsnip taste, the purple are crunchy and earthy.  Really good.

I didn't have time to do much, as the mornings are already a multi-burner juggle, making our morning oats or hot cereal, steaming greens for breakfast and lunch, and morning  hot beverage.

I just cooked the carrots in a little water and apple-pear cider, with a little more sea salt, pepper, and minced ginger.  To steam line, I topped it  with a big pile of chopped collards, added a splash more water and steamed it all.  I have my limits as to how many pots I can have going! 

I actually drank the extra juice from the cooking liquid.  It was a cool purple color, and had a nice ginger bite and reminded me of having a fresh squeezed juice without loosing any of the fiber. A great hot morning beverage.   I got to 'have my carrots,  and drink them too!'

Breakfast plate with a little of the Chana Masala on the collards cooked with the tri-color carrots, and apple slices

Here is Don packing up brown rice in our stainless steel to go containers. There is something about the nutty aroma and flavor of a fresh cooked batch of brown rice that I never grow tired of.  Tastes as good as it smells!

 The stainless steel containers are great for picnics, and for reheating later in a toaster oven ~ I have some on The Food Way Store.  Another great source is www.kleankanteen.com  for a variety of bottle and cap sizes, including sippy cups.

Pressure cooking grains and beans helps them to come out really tender, and can greatly shorten cooking time.

To pressure cook brown rice, rinse and drain the rice a few times, swirling it in the pot to begin to break the rice down, and clean out any particles.  We usually measure 4 cups of short or medium grain rice with 5&1/2 cups of water.  If cooking in a pot, use about 2:1 water to rice, with less water the more rice you make. 

Let soak overnight in your cooking pot. In the morning,  add a pinch of salt, and cook on high until it gets up to pressure.  It will whistle like a tea kettle, and the button pops up.  Turn to low, and let cook  for about 30-35 minutes.  Turn off, and let  continue to steam opening only  after the pressure has fully come down.  If in a hurry, rinse pot under cool tap water to help it come off pressure more quickly. 

In a regular pot, cook for about 45 minutes, on very low once it has come to a boil.  Turn off heat, and let steam for another 10 minutes in the pot.  Store extra rice for quick meals through the week.  It reheats well in the oven in the covered containers like shown, or put in a heat proof bowl and steam in a big steamer pot.  For breakfast, make a rice porridge with leftover rice by simmering with water to cover, cinnamon, raisins or apple sauce and non-dairy milk.

Collards & purple cabbage w/ lite vinaigrette

Carrots add sweetness to broccoli

 Here are some more photos of different veggie medleys and meals we have had recently that I have finally loaded onto the computer, but never put in a post.

Photos are good for stimulating the imagination, and hopefully taste buds too!  Sometimes all it takes is a little color or texture contrast to help veggies be more appealing visually, like purple cabbage with collards.  These were lightly tossed with ume vinegar & toasted sesame oil.  Rice vinegar, tamari, and toasted sesame oil is also good.

We all get used to preparing our favorite foods, and often forget to venture out into uncharted territory.  Next time you go to the market, paruse the produce isle, and choose a fruit or vegetable that you are less familiar with to prepare.  Try something in season.  There are many varieties of eggplants now available, along with the Minelo mangoes, and other great produce.  Or try some Asian greens like the various types of mini bok choys, Chinese broccoli, or other greens.

Most people rotate among 12 recipes throughout the week.  If you are just starting to eat more plant-based, think about ethnic foods you like, and find simple recipes to make them without the added animal foods or fats.

These days, there is a huge variety of foods available to help you create all of your favorite meals vegan.

Simple is often best.  Prepare staple foods regularly, and than pick one day of the week to try new recipes, or ethnic dishes.  I have a page I am creating of the primary staple ingredients that we tend to keep stocked, along with other options.

Lemon juice with flax oil, nutritional yeast flakes, sea salt & pepper is a good quick combo for veggies.

Sweet potato mashed with a little tahini, broccoli, and a wedge of baked tofu.

Crunch kale salad with slivered almonds & raisins & tangy miso vinaigrette

Fennel, carrot, broccoli, collard greens, and daikon radish

Sit ~ Work ~ Eat

The focal point of weekends for Don and I over much of the past year has been attending the Sunday morning sitting practice, along with a once per month 12 hour retreat, and a two hour samu (work praactice), both on Saturdays at (Haku-Un Ji), the Zen Center in Tempe.

The 12 hour retreat, or zazenkai,  is a blend of sitting (meditation) practice, chanting, walking meditation (kinhin), and samu (work practice.)  One other Saturday morning each month is a 2 hour samu, or volunteer work that could be anything from painting or weeding, to cleaning or stuffing the round sitting cushions, or zafus. 

Paul, Luis, & Clarke (L-R)

Shinkai provides coffee, tea, and scones or banana bread and oranges half-way through the two hours where we all get a chance to introduce ourselves.

Break time during the zafu stuffing samu.

Shinkai & Luis up front, Sokai & Charley behind, to the right.

Don & Charlie, our beer master taster (& provider) from Four Peaks

Special occasion at the center saying goodbye to Gokadu~long-time member moving to Michigan.

Gokadu

Macaroons & other treats

Some of the gang of monks or possibly future monks...??

Sweet Gokadu will be missed (L) Sokai the Abbot (who also married us!)

Stand~Pray~Love

Some more of the 'fellowship'( not to be confused with the Fellowship of the Rings:)

The zen center draws people from all walks of life.  Many are looking for an avenue to manage stress, or excessive mental activity, either from their profession, or just habit.  It is a great community of people, and the volunteer work is very rewarding.  It is people volunteering their time to support the home and property of the center, ownde by Shinkai and Sokai, that we all get to enjoy throughout the week, and for extended retreats.

After the Sunday sitting session, we socialize on the back yard patio amidst beautiful flowers and birds flying around while sipping tea or coffee, and some kind of treat.  I have come to look very forward to this time, and feel the lull in energy once it is over knowing I have to wait yet another week to get to practice sitting and seeing our Zen Center friends.


We started a new tradition of going out to lunch after the Sunday session in Tempe.  We usually go to Pita Jungle, Tsom, or once tried the new Herb 'N Flavors which was really great.  They all have brown rice and beans in some form, tofu dishes, kale salads and or  falafel as well.  However, sometimes we head home instead.

Salad w/ lettuce, carrot tops, steamed broccoli, cabbage, red peppers

Tossing the salad

TJ's veg. chili, med. grain brown rice, whole wheat pita, salad

On the weekends, we like quick meals, but also indulge in special foods we do not get a chance to prepare during the week. 

Sunday lunch at home is usually fast, like Trader Joe's canned vegetarian chili with left over brown rice, greens, and a tortilla.

Brown rice spaghetti w/ fresh, low-fat pesto sauce

By Sunday evening, we crave our weekend spaghetti.  This time we made pesto since we brought home a huge bunch of basil on Saturday from the market.  I wanted to see how it would taste making it without the added oil.  It came out great! 

We filled the food processor with basil, 2 cloves of garlic, a little water~ perhaps up to 1/4 cup, lemon pepper (we didn't have any lemons on hand, but a little lemon juice would be good), red pepper flakes, sea salt.  After pulsing a couple of times, we added a handful of nuts~ toasted walnuts and pumpkin seeds, a little fresh tomato, and nutritional yeast flakes for the parmesan cheese taste.  (A little balsamic or possibly apple cider vinegar could be used instead of the tomato for a bit of tang.)

After cooking the brown rice spaghetti, we reserved the cooking liquid (to use to soak oats for museli the next morning.) The noodles were tossed with the pesto, sauteed crimini mushrooms, diced sundried tomato, and some of the pasta cooking water, and a little more cracked black pepper.  It came out great for a lovely yet fast pesto pasta weekend dinner. 

What's a meal without greens?

**Chef Chloe who won the Food Network cupcake wars for her vegan cupcake has a beautiful cookbook available (Chloe's Kitchen), pg. 6 of the cookbooks section at the Food Way Store.  She uses avocado, olive oil, pine nuts, and lemon juice in her pesto which I am sure is delicious, however much higher in fat.

If you are eating low fat, try making up your own 'pesto'...anything goes.  Pulverize some fresh herbs like basil, parsley, or cilantro with garlic, spices, and lemon or lime juice and even zest.  Add a liquid, either a flavored vinegar, water, or a veggie juice.  Season to taste.  It takes very little to make fresh herbs taste even better.  Think of your pesto as a fresh-chopped herbal blend to brighten up pasta, minestrone soup, or stir frys.

All we need now is a movie.  We are waiting for the final of the Lord of The Rings trilogy.  Movies from the library will have to hold us over, while Don is left on the edge wondering of the fate of the fellowship.  It's his first viewing.

I hope you had a great weekend as well.  More meals to come.  I have a back log of photos!

Don & I First Year Anniversary Picnic

Don & I took a needed break from errands & cleaning up our new clinic space to celebrate our one year anniversary on Saturday.

  We did our usual Saturday morning at the Scottsdale ~ Old Town Farmer's Market, and brought home some goodies to make a quick picnic lunch.

We enjoyed a refreshing breakfast of fruit with soy yogurt,  and shared a peach and a blueberry muffin made with oats, fruit, a little shredded coconut, and minimal added fat and sugar that we sometimes get from Kasey of The Bread Basket.

 Fruit salad:  Orange, banana, shredded coconut, dates cut into small pieces, with a squeeze of  lime juice and a drizzle of honey.  Top with roasted walnuts (at right), and soy yogurt (below.)  Great with the small Ataulfo mangoes available right now at the stores which I had just used up during the week.

Fruit salad with soy yogurt, walnuts, and dates

A peach, and a blueberry hearty oat muffins from the Bread Basket

 We drove up to Prescott, and without much planning, decided to look for Watson Lake just outside of town.  What a gorgeous spot to enjoy a picnic!

 Watson Lake, outside of Prescott, AZ.  We were doubly blessed that day first with a bald eagle soaring above us, than right after, a red tail hawk.


Perhaps Don feeding the squirrels brought the birds of prey out looking for a picnic of their own!

Here are some photos of our great lunch, and more of the beautiful scenery.

Our lunch included:

*Steamed purple kale from our favorite, Blue Sky Farms tossed with a little shredded purple cabbage, my own seasoned rice vinegar*, and a little toasted sesame oil.  Sliced tomatoes on top were for stuffing into the (whole wheat) pita also fresh made and available at the farmer's market.

*Tabbouleh  from The Hummus Doctor loaded with herbs.

*Potato salad made with the vegan spinach onion dip (also from the Hummus Doctor), and fresh basil.

 *Radishes with a kick!  French market radishes also from Blue Sky Farms.

You can buy seasoned vinegar with sugar, salt, and some spices, or make your own version.  In a small jar, mix rice vinegar (as much as you'll be using), a little sweetener (try a blend of stevia and sugar), red pepper flakes, and a pinch of salt.  Add a few drops of toasted sesame oil, and shake!

Alternatively, add brown sugar, fresh grated ginger juice or dried ginger, & chili garlic paste with a little tamari or soy sauce.  Great on steamed veggies or shredded cabbage or coleslaw.

 Don waiting for me to hurry up and take photos so we can get to our lunch.  His sandwich is  made with sunflower butter and radish greens, a lively combo.

I stuffed my pita full with the kale, tomatoes, and tabbouleh.

Enjoying an apple for desert.

Yes, I am desi-red!  Taking in a beautiful view!

Next time we'll rent kayaks.  

Don reading the card I got him for our anniversary.

Well, we may return next Saturday for the Highland Games at Watson Lake.

On our way home, we stopped at the Trader Joe's that just opened in Prescott, along with a quick trip to World Market.



We bought a really tasty mini Italian baguette (made with whole wheat ~ similar to a Ciabatta, I think.) that we brought home & wrapped in foil to heat in the oven.  It was really soft and chewy inside, crusty outside, and went well with the split pea soup that we had cooking in the crock pot so it would be ready for us when we got home.

We watched the remainder of Rango from Netflix, instant streaming.  Very well done animated film with Johnny Depp as the voice of Rango.  I highly recommend it!

I'll post the remainder of our 'weekend meals' next post.

A wonderful day to celebrate our 1st year married, 2nd year together.  I feel very blessed.  A lot of changes the last two years, not the least of which has been our diet.  I am incredibly grateful for that!  I feel sooo much better, and lighter.  I expect many more wonderful, healthy years together with my Prince!

Great Ways to Enjoy Tofu & Tempeh

Awesome healthy & tasty Koyo ramen noodle soup available at The Food Way Store...

 Many people are very hesitant about eating soy foods like tofu or tempeh, but soy has healthy phytochemicals that have been linked with protecting men from prostate cancer, and women from breast cancer.

For those who think it just isn't a substitute for a juicy hunk of meat, it not only is  cheaper and cholesterol-free,  but it doesn't contain the carcinogenic heterocyclic amines found on grilled meats, especially chicken.  (See also the post on Dr. Neal Barnard's 21-Day Kickstart, or click here.)  It is pretty bland raw, but makes a great blank slate for adding flavors, and blending in a variety of ways.  It comes in different textures, from silken-soft, to extra-firm, or even super-high-protein-dense-extra-firm styles found at Trader Joe's, and elsewhere.  It can be stir-fryed, blended into creamy dressings, smoothies, and yummy desserts.  Marinate and bake, and use leftovers on sandwiches.

Koyo ramen lemongrass-ginger soup with shiitake mushroom, lacinato kale, scallions, and baked tofu.

*Above:  Koyo brand ramen soup from The Food Way Store.  It is made from organic, heirloom whole wheat, and has no msg.  The flavor of this particular one is lemongrass-ginger.  Really awesome, quick meal, just add veggies! (This also has baked tofu on top.  Recipe below.)  They donate some of their proceeds to support organic agriculture where produced.  It comes in many flavors, and is sold in packs of 12.  Great to have on hand, or take camping or traveling!  

Soak, or simmer dried shiitake mushrooms in a pot with about 3 cups of water.  Once soft, slice, and added back to the pot with a little arame  or wakame seaweed.  Bring to boil, and toss in noodles and any veggies like bok choy, sliced greens, napa cabbage, or julienne carrots.  (Break the noodles up a bit before adding.) I added sliced lacinto kale and radish greens.  Cover, and turn low.  Ready in a few!  Top with scallions, or add Thai chili paste.

*Above & to the right: Tofu coated with blue corn meal and pan-seared, served on stir-fryed veggies with vegan Korean Kimchee from Trader Joe's (red spicy fermented napa cabbage.)

Extra firm tofu is best for pan-frying and baking.  To pan-fry, slice tofu across the width of a 14 oz. block to create 8 wedges, about 1/4 in. thick.  Heat an iron skillet or pan on medium, and add just enough oil to coat the bottom.  Or use a nonstick skillet, or spray from a can.  I used a light sesame oil.  Brown on both sides, and drizzle with tamari after they have flipped, for the last 30 sec. of cooking.

You can also coat the tofu in a flour mixture for a different texture.  I used blue corn meal with chili powder, garlic powder, and a tiny bit of cayenne.  Mix any flour and seasonings with a fork, coat the tofu wedges, and fry.  Once the tofu was all cooked, I kept them warm in a toaster oven while preparing the veggies.  I used the same pan since it had the flavoring, and just tossed in cut cabbage, onion, and whatever else I had on hand.  Use any veggies, and stir around if putting into an already heated and seasoned skillet to keep from sticking.  Add a bit of water or tamari and rice vinegar, put the lid on, and let the veggies steam and soften.

Tofu can be marinated and baked.  For effortless marinade, place cut wedges in a Pyrex dish that has a lid and can be covered in the fridge overnight, and baked in the morning.  Add enough marinade to coat both sides.  You can use anything you would use for meat or chicken.  Try a little balsamic vinegar, tamari, brown rice syrup, brown sugar, or stevia, toasted sesame oil, and a little hot sauce.  Or get a healthy barbecue sauce, or chipotle and fruit flavored sauce.  You can even use a little tahini blended with white miso, lemon juice, and fresh herbs, and a little ginger and sweetener.  Coat the tofu on all sides, and let marinade for at least one hour if possible, or overnight.   Bake at 350-375 for 20-25 min. 

Braised and pan-fryed tempeh 'croutons' on slightly wilted kale with cabbage.

Tempeh is very hearty, and a great meat substitute.  It is fermented soy, so it is pre-digested.  It can be ground up like ground beef in a food processor in seconds, and added to chili.  It can be braised, pressure-cooked, stewed, or fryed.

This was actually cooked in a pressure cooker first, with seaweed, liquid smoke, tamari, rice vinegar, and seasonings.  Alternatively, it can be steamed.  Cut the tempeh block in half width-wise so it is less thick, and easier to fry.  Cut the halves into wedges, or pieces like croutons.  Steam in a steamer basket for about 10-15 minutes.  Remove with tongs, and place on a towel to dry off any moisture.  Heat a pan with a thin coat of oil, and fry the steamed wedges until brown on both sides.  Place the croutons in a bowl and toss with tamari, rice vinegar, and seasonings like garlic powder and dried ginger.  Toss on top of any mixed greens like a salad.  The kale can be steamed, quick boiled in salted water, or raw.  I like to steam very lightly so it is easier to digest, but still nice and crunchy.

Another trick for making cabbage easier to digest is to grate or thin cut cabbage, and collect it all in a bowl or pile on your cutting board.  Use your hands to massage and squeeze the cabbage for a couple of minutes.  It will turn a deeper purple, and release a little moisture.  It is like a quickie for pre-digesting.  The kale and cabbage is great tossed with just some umeboshi vinegar, and the crispy tempeh croutons.  Ume vinegar is available on The Food Way Store, in the condiments section.

I just make things up as I go for the most part, scanning recipes when I have time for ideas.  Be adventuresome in the kitchen.  Most people are pressed for time during the week.  Don't feel like you can't enjoy a variety of foods and get stuck in a rut.  Just read over different recipes for inspiration, and keep an adventuresome spirit in the kitchen.  I hope these photos help.  There is often a lag time between preparing the meal, and getting the photo and recipe posted.  Typically, I  do my best to at least capture the main ingredients, and basic technique. 

I am by no stretch a trained chef.  I just happen to love food, and have always enjoyed cooking.  When I was younger, I used to love making my own personal scrambled eggs in a small iron skillet. 

I do love to eat healthy, 'clean' foods.  Clean foods to me use fresh ingredients, prepared simply.  I feel so much healthier and happier preparing plant foods than I ever felt eating flesh.  There is an endless array of possibilities, so be creative.  The plant kingdom is loaded with a variety of flavors and textures.  Experiment, and share with friends and family your inspired dishes.  Start a movement.  The more eating plant-based, the merrier!

Get Some Color On Your Plate!

The previous post reviewed Dr. Neal Barnard's 21-Day Kickstart, and how he encourages people to just try to go without animal foods, dairy, and added oils for 21 days to give the body a break from these rich foods, and fill up on nutrient-dense, wholesome plant foods.  He found that it takes 3 weeks for people to have a noticeable change in their tastes.  It also gives the body a chance to overcome addictions to certain foods, which for many is cheese or dairy.

Variety of shapes & colors...broccoli, carrot, red onion, carrot, & turnip

He has several other doctors and dietitians sharing tips, research, and advice.  Brenda Davis, RD shares this, "When you plan a meal, think in every color of the rainbow."  We have all heard this by now, but fruits and veggies of varying colors have a varying composite of nutrients.

Collard & dandelion (greens) with (red) pepper, radish (white), & carrot (orange)

The compounds like beta-carotene, lycopene, selenium, and Vitamins E and C all help protect cells from 'free radicals' formed from unstable, oxidized oxygen molecules.  These altered oxygen molecules are attacking healthy cells, day after day, wearing down our defenses just as water left sitting on your iron skillet causes it to rust.  This is what causes our skin to age and wrinkle.

The nutrients found in plant foods, including soy and other beans, nuts, and seeds protect the cell sort of like if you were wearing a stealth, light weight shield of armor.  The 'enemy' (free radicals) are looking to bond to a receptor site.  It attacks, but hits the outer shield instead keeping you and your healthy cells safe and in tack.

Braising greens~purple kale & rainbow chard with sweet potato, scrambled tofu & Tuscan Pane bread (TJ's)

There is no substitute for eating whole plant foods if you want nature's help keeping you young.  You just can't get the same effect from a pill.  Taking isolated components out of the whole food in a lab and trying to reproduce the same results is like ripping holes in your suit of armor.  It can work here and there, but marginally.  It isn't strategically safe either to have the generals on the front lines without the support of the troops.

Nature works best in its natural state, a collaborative synergy of parts that works powerfully together in ways beyond even what science has yet to dissect.

The different color pigments found in plants are the phytochemicals and antioxidants that can help  protect us from diabetes, heart disease, cancer, wrinkling and premature  aging, just as they protect the plants themselves.

So while I have been expounding  the virtues of getting your daily greens, grains, and beans, Davis suggests the following:

Aim for at least three green (e.g. broccoli, leafy greens, asparagus, peas, honeydew), one red (e.g. red pepper, cherries, red apples, tomatoes, watermelon), one purple or blue (e.g. purple grapes, eggplant, purple cabbage, blueberries, blackberries), one orange-yellow (e.g. carrots, squash, yams, mango, pineapple) and one white fruit or vegetable each day. (e.g. onion, garlic, cauliflower, bananas, mushrooms)

*Below is a plate with everything but the red!  Broccoli, purple cabbage, white daikon radish, and really sweet yellow carrots from the farmer's market.

Green, orange-yellow, purple and white covered here!

 

Blue Sky Farms provided the color for this plate. 

Macrobiotic practices also emphasize eating a variety of veggies according to how and where  they are grown.   Among the reasons for their prescriptions are maintaining a strong immunity throughout the year by focusing on foods that thrive in similar climatic zones.

If you live in upstate New York, you will not weather the seasons very well if you continually consume tropical fruits through the winter.  Those foods are too cooling, and not ideal for cold climates.  Chances are you would be more likely to catch frequent colds. 

*Above is steamed lacinato kale and purple cauliflower, brown rice, and an awesome roasted sweet 
veggie medley of sweet potato, yellow carrot, & turnip.   Below to the right is a Southwest inspired chunky pinto bean stew.  (Recipes below.)

They also  combine root veggies, sea veggies, leafy or flowering plants, and a variety of shapes such as round like an onion, or more cylindrical like carrots and parsnips because of the different natures each contains as its essence, reflected in the growing patterns that we can emulate.  For example,  if you are feeling very unfocused, spacey,  scattered, or chilled, eating stews that are slow cooked and have root veggies would help to ground and focus your energy, and warm you up.

A simple way to eat from the spectrum

...

 Eating veggies and fruits along with beans and whole grains just adds up to good sense no matter what way you slice or dice it.  Their protective qualities can't be beat, and they cost a lot less than vitamins or prescription drugs.  The cost benefits extend way beyond our personal pocketbooks as well.

*Above left:  collard greens, carrots, red pepper, onion slices, and green cabbage cut like fettuccine noodles.  Lower left:  collard  greens with carrots, red pepper, and daikon radish.  Steam, and toss like a salad with lemon and a bit of sea salt or tamari, or try balsamic vinegar with pepper and nutritional yeast, or any favorite low or non-fat vinaigrette.  Walden Farms Asian Sesame, or Zesty Italian are my current favs.  I add nutritional yeast to the Italian, and sesame seeds to the Asian vinaigrette.

..is to steam several veggies in a big steamer basket, and

 toss together.

Recipes: Roasted sweet root veggies:
Cut up chunks of your favorite root veggies.  For this I used sweet potato, yellow carrot, and turnip.  Toss with a drizzle of balsamic vinegar.  (I used a fig-balsamic), and seasonings, and roast for about 35 or so minutes at 375.  The seasonings that go well with sweet root veggies are any combo of the following:  garam masala, black pepper, sea salt, and a pinch of cayenne.  Or try sweet or spicy yellow curry with garlic powder, and a little cinnamon and nutmeg, or dried rosemary and oregano with black pepper and a pinch of salt or drizzzle of tamari.


Southwest inspired chunky pinto bean stew:  If using dried beans, rinse and soak overnight.  Dump the soaking water, and cook in a pressure cooker or pot with fresh water to cover by a couple of inches, and a 4-6 inch piece of kombu seaweed which adds minerals and helps tenderize the beans.  Cook at high pressure for about 5-10 minutes, than turn low and let cook for about a half hour.  Remove from the heat, and let the pressure come down naturally before removing the lid.  If using a pot, bring to boil uncovered, skimming some of the foam if desire, than turn low and simmer covered up to an hour, until tender and soft but not mushy. 

Alternatively, use canned beans.  Drain and rinse.  Heat a pot with some water to cover the bottom, and add diced onion, celery, and carrot.  Season with garlic powder, chili powder, dried oregano, black pepper, and a pinch of cayenne.  Stir, adding more water or veggie broth as desired.  Toss in a couple of cups of beans (or a can), frozen corn, and green chilies.  If you cooked the beans from dried, use the cooking liquid like a broth.  Let simmer to meld the flavors on low for 10 or so minutes.  Add a little tamari (a wheat-free rich soy sauce),  liquid aminos, miso paste*, or sea salt to taste, and heat for another minute or two.  I sometimes add diced turnip to mine if I have some to use up.  You could also add any of your favorite colored peppers and salsa in lieu of green chilies.

*Miso paste is great to keep around.  It is worth the investment, as a little goes a long way, and it keeps for a long time in your fridge.  Use a darker miso (barley, red, or brown rice types) like a stock for soups and stews, and lighter ones (white, yellow, chickpea, sometimes called 'mellow' miso) for making dressings, dips, and blending with darker ones for flavor variety.

Use about 1 tsp. or less per serving.  Mash into a small bowl separately with a little water, or some stock from your soup.  Add at the end, and heat through but don't bring it to a boil.  It has lots of beneficial enzymes that would be destroyed if boiled.  Consuming miso regularly has been linked with lower rates of breast cancer, and also may have  traces of Vitamin B-12.