Potato Corn Chowder

1 chopped red, green or orange pepper
1 lg. chopped onion
3 lg. cloves crushed, chopped garlic
1-1/2c chopped celery
2 med. chopped carrots
2T butter
2t turmeric
1t black pepper
1t Himalayan pink salt
1-2t granulated roasted garlic
1T sugar
2c finely chopped or shredded potatoes
2 cans corn - drained
3c water
1-1/2c whole milk
1T chicken soup base - if needed

Saute' and stir the first 5 ingredients in butter along with the seasonings, in a 3-5 quart pot, for about 10 minutes.  Add the potatoes, corn and water.  Simmer, covered on medium heat for 30 minutes.  Remove from heat, uncover, and let cool for another 30 minutes.  Add milk and sour cream.  Check the flavors, adding whatever is needed.  For a little crunch, and some more heat, you could add a handful of crushed spicy sweet potato chips or some chopped chili-lime cashews to each bowl. . .Lin

Winter and Summer Squash Casserole

1/2 lg. butternut squash - peeled
3 sweet potatoes - scrubbed, not peeled
2 med.-lg. zucchini

1 med. onion - sliced
1 red pepper - sliced
8 oz. sour cream
3-4 oz. tomato pesto
1-2 t granulated roasted garlic
2 c fresh chopped tomatoes
fresh ground pepper and sea salt
chili-lime seasoning

Spiral slice the first 3 vegetables into a medium roasting pan.  Add the sliced onion and pepper.  In a medium size bowl, combine the remaining 6 ingredients, pour over the vegetables, mixing everything together gently.  Bake covered 15-20 minutes at 350° then check for doneness.  There should still be a little crunch to the squash.  At this point, you can serve as is, or sprinkle on some parmesan bread crumbs and place under the broiler a few minutes to brown the top. . .Lin

Red Green and White Eggs

2-3 big mushrooms
2-3T chopped onion
1T butter
1 big handful fresh spinach
1 sm. chopped tomato
2 jumbo fresh brown eggs
grated 'hard' cheese

Saute' the mushrooms and onion in the butter.  When starting to brown, add torn spinach and tomato.  Cover and let cook a few minutes to wilt the spinach.  Add the eggs and stir just enough to blend.  Cover and cook-steam a few minutes, stirring once.  Top with grated cheese and serve.  Makes one big breakfast.  Double or triple as needed. . .Lin

Spicy Chicken-Rice-Lentil Casserole

1c split pea-rice mix: red, black and brown rice
1/2c lentils
1T each: butter and Italian seasoned olive oil
1 lg. garlic clove and 1/4 onion - finely chopped
4 sliced mini peppers
2-1/2c water
1T chicken soup base
1-1/2t powdered rosemary
a little fresh ground garlic salt and pepper

Saute' the first 5 ingredients together, stirring to brown being careful not to burn.  Once the rice is snappy and browning, add water, a little at first to release the browning from the pan, then stir in the seasonings.  Cook until half the liquid is absorbed.  Strain liquid into a medium bowl and put the rice mixture in a casserole dish.

1# white chicken meat
1T each: butter and Italian seasoned olive oil
5 garlic cloves and 1/4 onion rough chopped
1 14.5oz. can petite diced tomatoes
3/4c sour cream
~ 8oz. canned or fresh mushrooms - (optional)

Saute' first 3 ingredients until chicken begins to brown.  Add a tiny bit of water and brown again.

Continue this until chicken is nicely browned.

Drain the tomato juice into the liquid in the bowl.  Add sour cream and whisk together until well blended.  Put tomatoes on top of the rice mixture.  Add chicken (and mushrooms).  Pour sauce (rice liquid, tomato juice and sour cream) over all.  Using a wooden spoon, move this around a little - don't stir - to make sure liquid sinks to the bottom to continue cooking the rice.  Bake at 325° for 45 minutes after the whole mixture begins to bubble.  This is a fussy recipe, but it was really fun to create - and was a very flavorful dinner! . . . Lin

Sprouted Grain Bread Pudding

10± pieces of Ezekiel bread
1c+ chopped walnuts
2 eggs
1/4c cooking oil
1/3c sugar
1/2t baking soda
1T pumpkin pie spice
1c+ milk
1-2T vinegar
1T vanilla
zest of 2 oranges
8 chopped prunes ~or~ 2/3c raisins
2 shredded apples

Cube the bread and chop the walnuts.  In a medium size bowl, whisk together the next 8 ingredients.  Add bread, walnuts, orange zest, chopped dried fruit and shredded apples.  Pour into a buttered 9"x13" glass baking dish.  Let stand 10 minutes while preheating the oven to 350°.  Bake for 20 minutes then check for doneness.  Bake additionally if the top needs browning or it appears the liquid needs to continue baking out.  Serve warm as is or with vanilla ice cream. . .Lin

Zucchini And Friends

3 lg. cloves of garlic
1 big chunk of ginger*
1/2 lg. onion
3 mini peppers
3 med. zucchini
1 lg. ripe tomato
1-2t granulated roasted garlic
1t± Garam Masala
1c sunflower kernels
Using a chopper, or a very sharp knife, patience and a big cutting board, finely mince the garlic and ginger.  Chop the onion, slice the peppers and combine in a large non-stick pan with some flavored-seasoned extra virgin olive oil.  Saute' and cover on low heat for about 10 minutes.  Meanwhile, using a spiral slicer, prepare the zucchini and chop the tomato.  Add these to the pan, with the seasonings, and simmer another 10 minutes covered.  OR  If the ginger and garlic are done the way you like, just stir in the zucchini, tomato, sunflower kernels and serve without cooking any longer.  Top with some fresh grated Parmesan cheese.

*The ginger produced a fresher-brighter flavor-pop than I was going for.  I was thinking warm and slow, and this didn't work that way.  Next time I'll substitute ground cumin and a little curry powder for the ginger and I think that'll do it.  However, if you're looking for spicy, fresh and bright, the ginger will work. . .Lin

Shredded Potatoes

1 med. sweet potato
1 med. Yukon Gold potato
1T butter - divided
salt, pepper, organic cane sugar
granulated roasted garlic
pumpkin pie spice

Shred the potatoes into a small baking dish.  Divide the butter into 3 pats and put on the shredded potatoes.  Salt and pepper the potatoes and sprinkle on about 1t sugar and 1t of pumpkin pie spice and a good sprinkle of granulated garlic.  Microwave for about 3 minutes.  When ready to serve, reheat for another couple minutes.  Shown here with Bison-Lamb-Chorizo-Red Onion-Cornbread Meatloaf.  :-D . . .Lin

Curry-Garlic Vegetables

3 med. zucchini
3 med. sweet potatoes
6 lg. garlic cloves
1/2 purple onion
1c± pumpkin seeds
12-16oz. curry sauce
~ cilantro ~ optional

Spiral slice the zucchini and scrubbed sweet potatoes (no need to peel them if the skin is free of spots and bruises.)  Add finely chopped garlic, sliced onion and curry sauce.  This would have been so much better if I hadn't over-baked it!  The flavors are wonderful, but the texture is just too mushy.  I adjusted the cooking time here based on my mistake.

Bake at 300° for 30 minutes then check doneness, baking a bit longer if needed.  Sprinkle with fresh snipped cilantro and serve. . .Lin

Cashew Spaghetti Squash

1 med. spaghetti squash
1/2c cashews
grated Asiago cheese

Cut the squash in half.  Scoop out all the seeds and stringiness in the center.  Drizzle with olive oil and place cut-side down on a cookie sheet.  Bake at 350° for 40 minutes.  Scrape out the 'spaghetti' and top with your favorite sauce; other chopped-cooked vegetables; butter, pepper and grated cheese; pesto or anything else you'd like.  Spaghetti squash is very neutral and goes well with just about anything. . .Lin

Beet and Carrot Smoothie

1 lg. beet
2 carrots
1 sm. cucumber
1-1/2" chunk of ginger
handful of baby kale
zest and juice of 1 lemon
2T honey
1T cinnamon
1+c water

This started out to be a cleansing vegetable smoothie.  However, it was way too thick, so I strained out the juice, and the remaining pulp will be used to make muffins.  Scrub the beet and carrots.  Chop the vegetables and put in a blender jar.  Add the rest of the ingredients and blend.  Strain the juice as a cleansing drink for now and store the vegetable pulp to make muffins in the next day or so. . .Lin

Fresh Bean and Vegetable Salad

1 can garbanzo beans
1 can black beans
2 stalks celery
1/2 lg. red onion
2 cloves elephant garlic
3 mini peppers (2 red 1 yellow)
~there is a yellow pepper under the red ones
1 Roma tomato
1/2 bunch cilantro
2T extra virgin olive oil
2T white balsamic vinegar

salt and pepper
chili lime seasoning

I started with one can of garbanzos but it was clear the vegetable to bean ratio was off, so I added a can of black beans.  Drain and rinse both, then put into a medium size mixing bowl.  Add finely chopped vegetables.  Using a scissors, cut the cilantro in small pieces over the beans and vegetables.  Sprinkle on the oil and vinegar and seasonings.  Toss and chill an hour or two. . .Lin

Asparagus Soup

2# fresh asparagus
3 carrots
1 lg. onion
1 lg. clove elephant garlic
1/2 stick butter
1/2t cayenne pepper

1/2t fresh ground black pepper
1/2t roasted ground garlic
1/2 ground cardamom 
1t fresh ground garlic sea salt
32oz. vegetable broth
1c almond-coconut milk

Finely chop the first 4 ingredients.  Stir-saute' in the butter and add seasonings.  Stir in a little of the vegetable broth, cover and simmer 10-15 minutes, or until tender enough to mash with a potato masher (or puree in blender).  Add rest of broth and milk.  Bring back to a simmer.  Serve with crusty bread and a big, fresh salad. . .Lin

Quinoa And Vegetables

1c quinoa
2c vegetable broth
3-4c kale
1/2 sweet potato
4 green onions
1 lg. clove elephant garlic
1 med. tomato
1/3 lg. green pepper - optional
1 piece of turmeric root - grated
fresh ground black pepper

Quinoa is thought to be one of the healthiest grains.  It's actually a seed, but very healthy nonetheless.  People who are sensitive to gluten can eat this with no problem.  It's an excellent source of protein.  Cook the quinoa according to package directions.  Chop and add all the vegetables while quinoa is simmering.

Cover and continue to simmer on low until all the broth is absorbed.  Serve with chopped fresh vegetables or some whole grain WASA crackers.  Or both.  :-) . . . Lin   

Tomato Pesto, Beans, Greens and Pasta

1/2c sunflower seeds
1 can garbanzos
beet greens
dandelion greens
1-2t Hot smoky Hungarian paprika
10oz. water ± - adjust as needed
2 chopped tomatoes
4-6oz. sun dried tomato pesto
ground garlic, salt and fresh ground pepper
1-1/2c corn rice pasta cooked 

This is one of the best things I've made in a long time.  Ohhh, so good!  Dry toast the sunflower seeds in a big pan for 5-10 minutes.  The heat will bring out the oils, browning them very nicely.  Add the remaining ingredients except the pasta.  Stir, simmer until the water evaporates, greens are cooked and there is a remaining, nice sauciness.  Add the pasta, stir and serve.  This was just excellent!  You could also add some chopped Kalamata olives or capers for a bit more flavor.  Comfort food! . . . Lin

Another Nutrition-Packed Fruity Smoothie

1c frozen cranberries
1/3 lg. cucumber
1/2 lg. banana
a BIG handful of chopped kale
1-2T honey
1T cinnamon or pumpkin pie spice
1+c pineapple juice

Blend all together and savor the flavors.  This makes one very large serving or two smaller ones.  Every ingredient in this has a specific health purpose.  The cranberries are cleansing, have potassium and Vit. C, the cucumber is also cleansing with a high water content.  The banana is full of fiber, potassium and other minerals. . .and the kale. . .well, calcium, Bit. B-6 and 134% of your Vit. C requirements for the day, fiber and protein.  Pineapple juice is a good source of Vit. C and also has wonderful anti-inflammatory properties.

Check this out:

^       ^       ^       ^       ^       ^       ^

The amazing Honey and Cinnamon combination!
I prefer Pumpkin Pie spice. . .
But for the health benefits you're better off sticking to plain cinnamon. . . .Lin

Curried Wild Rice, Lentils and Vegetables

1/2c wild rice
1/2c organic lentils
2t hot curry powder
2 lg. carrots
1+c celery
1/3 lg. green pepper
1"x1-1/2" piece of peeled ginger
4 lg. cloves garlic
Himalayan pink salt

In a 3-4 qt. pot, combine rice and about a-cup-and-a-half of water.  Simmer about 50 minutes then add lentils, and all the finely chopped vegetables.  Simmer, covered, another 20-30 minutes, adding a little more water, as needed.  Add finely chopped ginger, garlic and salt.  Simmer another 10 minutes.  Serve as a side dish, or even as an interesting, healthy grain-change for breakfast. . .Lin

Chicken Minestrone

1-1/2# chicken breast meat
Tuscan flavored extra-virgin olive oil
2T Italian seasoning
some good quality dark Balsamic vinegar
1/3 lg. chopped onion

1 to 1-1/2 c black beans
~ canned or dried-soaked-cooked
3 chopped-sliced scrubbed carrots
2c chopped celery and tops
2/3 lg. chopped onion
4 lg. cloves chopped garlic

32oz. vegetable or chicken broth
28oz. petite diced tomatoes
several handfuls of chopped kale
1 to 1-1/2c dry, chunky pasta - cooked, rinsed and drained

Combine the chicken with the next 4 ingredients.  Stir and marinate a couple hours.  Saute' together, until lightly browned.  Add the next group of ingredients, cover and saute' a little while until the scent starts to permeate your kitchen.  Add the next 3 ingredients and simmer a half hour or so.  Stir in the pasta, heat and serve. . .Lin

Vanilla Ice Cream with a Balsamic Vinegar Drizzle

Having a great Super One Grocery Store 3/10 a mile from my new home, here in Duluth, is a mixed blessing. Decided I really need some Kemps Homemade Vanilla ice cream tonight. If you've never had vanilla ice cream with some excellent Balsamic vinegar drizzled on top, you probably need to try it.
On my move here a week ago, my One-Must-Stop was the Chocolates and More Shop in the Minocqua Boardwalk where I restocked on many of their fabulous vinegars and olive oils. Raspberry Balsamic is thick and syrupy. Excellent for ice cream and a great Raspberry Balsamic Salad Dressing. The Dark Chocolate was a new adventure. I might use it with a touch of cinnamon when browning and deglazing chicken or beef for a big pot of Mexican Mole Chili, however, it's not my favorite on ice cream. 
There is a Cinnamon Pear, Fig, and a Coconut Balsamic that are just wonderful! If you're living in the Rhinelander, Wisconsin area, you need to make a trip up there. . . Lin

Baked Eggs and a Great Chef's Salad!

6 eggs
Put eggs in a muffin tin.  Bake in a 325° preheated oven for 30 minutes.  The brown spots and coloring on the inside of the one egg that cracked, were puzzling, but these turned out very well as an alternative to traditional hard-boiling.

2T plain Greek yogurt
1T mayonnaise
1-2t whole grain, seedy brown mustard
2T coriander (cilantro) chutney

Mix these ingredients in a big bowl as dressing for 1 very large salad.

2/3c homemade Korean Kimchi - sliced-chopped
1/2 chopped, rough-peeled cucumber
1 chopped Roma tomato
1/2 chopped avocado
1/2 sm. chopped sweet onion
1 lg. handful of fresh spinach
a handful of sunflower seeds
1 chopped baked egg

This was an excellent Chef's Salad.  I'll for sure make this again.  I've been wanting to eliminate bottled dressings and this one I threw together had tons of flavor.  Sort of a Spicy Cilantro Ranch dressing.  It's so nice knowing I can create the flavors I want using fresh ingredients without all the preservatives used by the big companies in their factory-made dressings.  Also, a little extra-virgin olive oil and good Balsamic vinegars are always a great choice for a nice clean, flavorful dressing.  Oils are available in many flavors, as are the Balsamic vinegars. . .be bold and try new ideas! . . . Lin

Information. . .

More excellent
"Whole Food--Plant Based"
nutrition news

I'm not a fan of soy, but the rest of this
is interesting and in a couple instances
a complete surprise to me!

Oranges for example. . .who knew!?!

~    ~   click  ~  here   ~    ~

Great Green Vegetable Smoothie

1/2 bunch of romaine
1 chopped carrot
2-6 big cherry tomatoes
5oz. frozen spinach
2T organic honey
1-2T turmeric
1T ground roasted garlic
1/2t fresh ground garlic sea salt
1/2t finely ground pepper
1c pomegranate juice
water if needed

Combine all in the blender jar, blending on high a minute.  I love this one!  Sadly, though, I had celery in the fridge that I overlooked.  Lemon or lime zest and juice would also be wonderful.  The celery and citrus would both would add bright, clean flavor.  Go ahead, clean out your fridge and freezer, be creative and make your own. . .you know you want to!

Give your dogs some vegetables every day too!  Today mine had half of the lower part of the romaine and a carrot for both of them.  Research it though, there are foods we eat that are poison to animals. . .Lin

Roasted Beet, Sweet Potato and Kale Salad

Once in a while, I stumble upon another Food Writer's recipe that I just have to share.  Something almost impossible to improve upon.  That's how this one feels to me.  It's from Food Matters.  I'm sure there are other additions that could be made, so be creative and do that to suit your tastes.  The change I would make is to add a little Hot Hungarian Paprika or Turmeric, minced garlic and possibly a drizzle of local organic honey to the dressing.
Doesn't this look just wonderful though??

  • 1 large sweet potato
  • 4 beets peeled
  • 1 head of kale chopped
  • 1/2 cup cooked quinoa
  • 2 tablespoon of coconut oil
  • Salt and pepper


  • 2 tablespoons raw apple cider vinegar
  • Juice of a lime
  • ¼ cup extra virgin olive oil


  1. Preheat oven to 220 degrees Celsius
  2. Dice sweet potato into 3cm cubes. Peel fresh beets dice into 3cm cubes.
  3. Toss on a baking sheet with coconut oil, salt, and pepper. Bake for about 40-45 minutes, tossing occasionally until the vegetables are soft.
  4. While the vegetables are cooking, blanch the kale to reduce bitterness and soften the greens. To blanch, stir the chopped kale leaves into boiling water for 2-3 minutes, drain, then run under cold water to stop the cooking process.
  5. To make dressing, place vinegar, wasabi and lime juice in a blender. Blend on medium for 30 seconds. 
  6. Switch to lowest setting and slowly pour in oil with motor running.
  7. Enjoy! 

Bean-Rice-Vegetable Mixture - For Soup And Burgers

1/2c red adzuki beans
1/2c wild and brown rice
2c water
1c+ celery
1-1/2c organic baby sweet potatoes
2 lg cloves elephant garlic
1/2 - 2/3c water
1t sea salt
1/2t finely ground pepper
2t chili lime seasoning
1t ground cumin
egg - or - oatmeal for the burgers

This is a very time and labor intensive recipe, that would be a good choice on a day you'll be home, doing 'house things' all day.  It's so worth it though for the healthy lunches or dinners it will provide for you, your family and friends.

Put beans and rice in water in a 2qt pot.  Bring to a low boil, cover and simmer for 5-10 minutes.  Shut off heat and let stand, in the covered pot, 2 hours.  Meanwhile finely chop vegetables, into a 3qt. pot.  Add a little water and sprinkle with seasonings, stir to blend and coat with the seasoned water.  Bring to a low boil, cover and simmer for 5-10 minutes.  Put in refrigerator, or leave on burner, until beans and rice are ready.

After the 2 hour soak is over, drain and rinse the beans and rice.  Add enough cold water to once again cover everything.  Slow-simmer until rice fans out and beans are very tender.  This took another hour.  At this point, the water will be absorbed.  Mash the beans and rice well with a potato masher.  It will resemble loose, refried beans.  Put this into the pot with the vegetables.  Mash all the ingredients together.

Next I put 1/3 of the bean-grain-vegetable mixture back into the 2qt pot.  I added just enough low sodium vegetable broth to turn it from a paste to soup.  If you'd like to smooth this out, it can be blended on medium-high for a minute.  Heat, then serve with a dollop of a Greek yogurt-sour cream mix to which a little fresh lime juice, zest, more chili lime seasoning and sea salt has been added.

For the burgers, add egg - or - some ground flax seed mixed in water, if a binding agent is needed.  You may need to stir in some rolled oats if it's too soupy.  Mine was more loose so I ended up using 1-1/2c rolled oats.  These tend to bland out the flavor so I added another pretty heavy hit of the original spices.  Cover and chill for an hour for the flavors to blend and the consistency to stiffen up so you can form the patties.  They're ready to cook now, or you can put the burgers on a tray, cover and refrigerate another couple hours.  Or freeze on a cookie sheet then double bag in zip-seal type bags, to cook another day.

Cook in a non-stick pan, in a tiny bit of butter if desired, browning on each side, flipping a couple times.  Serve with a sprouted grain bun or without one.  Add a salad, fresh vegetables or fruit to the plate.  Or, Oven-Roasted Potatoes if you'd like.  For the potatoes, scrub and dry them.  Cut them into strips or chunks, drizzle with a little vegetable broth so your seasonings of choice will stick.  Toss, then put potato pieces on a baking sheet.  Bake at 375° until sizzling, browned and done to your liking.

These burgers would be good with usual condiments, or a dollop of the afore mentioned Greek yogurt-sour cream mixture.  What I ended up doing was making a sauce out of sour cream, with a little horseradish-mustard, chopped-jarred olive-oil-marinated garlic, and a drizzle of good dark balsamic vinegar.  I stirred this up while the burger was sizzling.  In total, this recipe created a little over a quart of soup and 5-6 burgers.
Be Creative, Have Fun - and - Happy Cooking! . .Lin