All of these recipes will give you a plate of at least ½ vegetables, along with yummy tastes! All of the recipes are whole foods, plant based, dairy, egg, grain, legume (aside from peanut), soy and meat free. These recipes are appropriate for Dr. Acesta’s detox.
African Peanut Soup
Ingredients
Recipe by Njambi Gisburu, PCC
Apple, Carrot, Bok Choy Love
Ingredients
In a medium bowl, mix lemon juice, safflower or sunflower oil and ginger. Toss with apple and carrot matchsticks and bok choy. Add salt and freshly ground pepper, to taste. Toss and refrigerate for at least 15 minutes before serving.
Each serving: 55 cal, 2g fat (0g sat), 0mg chol, 513mg sodium, 9.6g carb, 2.1g fiber, 1.1g protein
Recipe by Sound Consumer
Source: Sound Consumer, September 2006
Asparagus Speckle
Ingredients
Gently warm olive oil in a pan over low heat. Add the thyme, pink peppercorns, lemon zest and hot sauce; stir until fragrant, no more than 1 minute. Add cooked asparagus and toss to coat with the scented oil. Remove to a serving plate.
Garnish with lemon, thyme and pink peppercorn confetti. Sprinkle with sea salt to taste; serve immediately.
Recipe by Roxanne Winship, PCC's Demo Coordinator
Source: PCC Natural Markets April 2008
Asparagus and Pistachios
Ingredients
Pulse the processor to make sure mixture is not over-mixed while gradually adding olive oil. The pesto should be processed but not entirely smooth, depending on preference.
Recipe by Blake Caldwell, PCC Deli Chef
Citrus Crunch Salad
Ingredients
Toss the greens with half the dressing. On a nice platter or individual plates, lay a thin bed of the greens; arrange grapefruit, avocado and jicama in an aesthetically pleasing way.
Drizzle remaining dressing on top of salad. Sprinkle with almonds and a little cilantro.
Recipe by Marie Donadio, PCC Cooks instructor
Source: Sound Consumer January 2008
Special Carrots
Ingredients
Recipe by Sound Consumer
Chili and Garlic Roasted Broccoli
Ingredients
Recipe by PCC Natural Markets
Source: PCC Natural Markets
Citrus Beet Salad
Ingredients
Served garnished with parsley or cilantro.
Recipe by Seppo Ed Farrey, PCC Cooks instructor
Source: Sound Consumer May 2002
Collard greens and Cabbage slaw
Ingredients
Slowly whisk in olive oil and continue to whisk until emulsified. Adjust seasoning to taste. Pour dressing over greens and toss until greens are well coated
Quick Greens
Ingredients
Heat 2 quarts of water to boiling. Submerge greens. Boil tender young greens (such as watercress or dandelion greens) for about 30 seconds. Tougher leaves (such as mature collards or kale) need to be cooked for 5 to 10 minutes.
Timing is everything — if you remove the greens too soon they will be bitter; if you let them cook too long they will lose nutrients and have a flat taste. Remove a piece and test every minute or so. You are looking for a slightly wilted leaf that still has bright green color and (most important) a succulent, sweet flavor.
Pour cooked greens into a colander in the sink. Let cool. Squeeze out excess water with your hands. Chop into bite-size pieces. Serve with a few drops of lemon juice or umeboshi vinegar.
Recipe by Cynthia Lair, PCC Cooks instruc
Express Ratatouille
Ingredients
Cut next four vegetables into 1/4-inch slices and place in a bowl. Add sliced garlic. If using dried herbs, sprinkle them over the vegetables. If using fresh herbs, omit this step. Sprinkle with kosher salt and red pepper flakes, if using.
Sauté the onions in 1 tablespoon of the oil over medium-high heat. Cook until golden brown. Remove from pan and set aside. Add remaining oil to pan, discarding any browned onion bits. Heat to medium-high and add zucchini, squash, red pepper and eggplant to pan. Follow with garlic. Cook until veggies are limp and starting to caramelize, about 12 minutes.
Add tomatoes and onions and stir well. Add fresh herbs, if using. Cook until liquid from tomatoes reduces and thickens, about 5 minutes. Add vinegar and pepper; stir to combine. Taste and adjust seasonings if necessary. Season with olive oil, if desired.
Recipe by Lesa Sullivan, PCC Cooks instructor
Source: PCC Sound Consumer, September 2009
Fennel Orange Salad
Ingredients
PreparationCombine all ingredients in a medium bowl and serve for a refreshing winter salad.
Recipe by Iole Aguero, PCC Cooks instructor
Source: Demonstrated on KING 5's "Gardening with Ciscoe" show aired on January 24, 2009
Garlicky Sauteed Greens
Ingredients
Pour oil into a large skillet. Crush garlic directly into oil. Add pepper flakes if desired. Place pan over medium heat. Stir garlic occasionally as pan warms.
When garlic begins to soften and turns translucent (before it is brown), add greens. Toss to coat with oil. Sauté briefly over medium heat until leaves begin to turn brilliant green. Cover pan tightly and lower heat. Cook until leaves are tender, 2 to 10 minutes.
Recipe by Becky Boutch, former PCC
Green Kale Waldorf Salad
Ingredients
Kale Chips
Ingredients
Wash the kale and dry it well. Remove the center stem from the kale leaves and cut each half leaf into about 3 pieces. Place the pieces in a large bowl and drizzle with the olive oil. With your fingers, massage the oil into all of the little nooks and crannies of the kale.
Spread out the cut pieces onto baking pans in a single layer (this helps make them crispy). Roast the kale for 12 to 20 minutes (depending on how hearty the kale leaves are) or until it starts to gently brown at the edges and becomes crisp. Don't overcook.
Sprinkle with sea salt and eat sooner rather than later. Bet you can't eat just one!
NotesFor sea salt and vinegar chips: Sprinkle about 1 teaspoon vinegar on the kale AFTER roasting, or you can use a good-quality vinegar as a dipping sauce after the chips are cooked.
Recipe by Lynne Vea, PCC Chef
Marinated Kale Salad
Ingredients
each serving: 120 cal, 10g fat (1.5g sat), 0mg chol, 40mg sodium, 8g carb, 1g fiber, 1g protein
Recipe by Blake Caldwell, PCC Deli Chef
Mseto (African Spinach Stew)
Ingredients
NotesNote: Use natural, puréed peanut butter; no sugar or salt.
Recipe by Njambi Gishuru, Author of "Authentic African Cooking" and former PCC Cooks instructor
Kaleidoscope Salad
Ingredients
Scrub beets clean and place in a steamer basket over boiling water. Cover with a loose-fitting lid and cook until easily pierced with a fork, about 30 minutes. Allow the beets to cool slightly then slip off skins under cool running water. Remove root and stem ends and cut into 1-inch wedges.
Place carrots in a steamer basket over boiling water. Cover with a loose-fitting lid and cook until tender, 5 to 7 minutes. Drain and cool.
Toss dressing, beets, carrots, cucumber and cilantro together in a bowl.
Recipe by PCC Deli
Roasted Cauliflower with Tahini Dressing
Ingredients
Coat cauliflower florets with 1 tablespoon oil and salt lightly. Roast in oven until brown and soft, about 20 minutes. Do not undercook! Cool completely in refrigerator.
Cut carrots into wedges: Slice across at an angle, rotate carrot so that the cut is facing up and slice at an angle again along the cut. This makes beautiful, evenly shaped wedges.
Coat carrots and onions in 2 tablespoons oil and salt lightly. Roast in oven until soft, about 10 to 12 minutes. Cool completely.
In a food processor or blender, mix tahini, lemon juice, water, 1 teaspoon salt, pepper and 4 tablespoons oil until dressing is blended.
Toss cooled, cooked vegetables with dressing. Garnish with chopped parsley. Adjust seasoning if necessary.
Recipe by PCC Deli
Vegetable Soup
Ingredients
Add corn, peas, green beans, tomatoes and water to cover.
Bring to a boil; reduce heat to low and simmer for about 30 minutes. Turn off heat.
Add tomato sauce, zucchini, mushrooms and spinach and let sit for 20 minutes.
Recipe by PCC Deli
African Peanut Soup
Ingredients
- 8 cloves garlic, minced
- 1 large onion, coarsely chopped
- 1 bunch spinach, coarsely chopped
- 1 red yam, peeled and cubed
- 1 large zucchini, sliced
- 1 medium bell pepper, coarsely chopped
- Water
- 1 tablespoon mild curry powder
- Salt and pepper, to taste
- 1 cup peanut butter (with no added sugar or salt)
- 1/4 cup cilantro, minced
Recipe by Njambi Gisburu, PCC
Apple, Carrot, Bok Choy Love
Ingredients
- 3 heads baby bok choy
- 1 1/2 tablespoons fresh lemon juice
- 1 1/2 teaspoons avocado oil
- 1/2 teaspoon grated fresh ginger
- 1 apple, peeled and cut into matchsticks
- 1 carrot, peeled and cut into matchsticks
- 1 teaspoon coarse sea salt
- Freshly ground pepper
In a medium bowl, mix lemon juice, safflower or sunflower oil and ginger. Toss with apple and carrot matchsticks and bok choy. Add salt and freshly ground pepper, to taste. Toss and refrigerate for at least 15 minutes before serving.
Each serving: 55 cal, 2g fat (0g sat), 0mg chol, 513mg sodium, 9.6g carb, 2.1g fiber, 1.1g protein
Recipe by Sound Consumer
Source: Sound Consumer, September 2006
Asparagus Speckle
Ingredients
- 1 pound fresh asparagus
- 2 tablespoons extra virgin olive oil
- Fresh thyme leaves and sprigs
- 2 teaspoons pink peppercorns
- Zest of 1 lemon, zested in long shreds
- 5 drops hot sauce
- Sea salt, to taste
Gently warm olive oil in a pan over low heat. Add the thyme, pink peppercorns, lemon zest and hot sauce; stir until fragrant, no more than 1 minute. Add cooked asparagus and toss to coat with the scented oil. Remove to a serving plate.
Garnish with lemon, thyme and pink peppercorn confetti. Sprinkle with sea salt to taste; serve immediately.
Recipe by Roxanne Winship, PCC's Demo Coordinator
Source: PCC Natural Markets April 2008
Asparagus and Pistachios
Ingredients
- 1 1/2 cups asparagus, tough ends removed
- 2 teaspoons minced garlic
- 1/2 cup toasted pistachios
- Juice of 1 lemon
- Salt to taste
- 1 teaspoon freshly ground black pepper
- 3/4 cup olive oil
Pulse the processor to make sure mixture is not over-mixed while gradually adding olive oil. The pesto should be processed but not entirely smooth, depending on preference.
Recipe by Blake Caldwell, PCC Deli Chef
Citrus Crunch Salad
Ingredients
- 2 Texas Rio grapefruits
- Washed greens such as spinach, watercress, or arugula
- 1/3 cup prepared orange salad dressing
- 2 ripe avocados sliced in thin wedges (tossed in some fresh lime juice to keep their color)
- Juice of one small lime
- 1 small or half of a large jicama, or 1 daikon radish cut into matchstick-size pieces
- Sliced almonds (optional)
- A sprinkle of chopped cilantro (optional)
Toss the greens with half the dressing. On a nice platter or individual plates, lay a thin bed of the greens; arrange grapefruit, avocado and jicama in an aesthetically pleasing way.
Drizzle remaining dressing on top of salad. Sprinkle with almonds and a little cilantro.
Recipe by Marie Donadio, PCC Cooks instructor
Source: Sound Consumer January 2008
Special Carrots
Ingredients
- 5 pounds Nash's carrots
- 1/2 cup olive oil
- 1/2 cup balsamic or Barengo vinegar
- 1/2 bunch parsley, chopped coarsely
- 1 1/2 teaspoon minced garlic
- 1 tablespoon paprika
- 1 tablespoon cumin
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
Recipe by Sound Consumer
Chili and Garlic Roasted Broccoli
Ingredients
- 1/4 cup olive oil
- 6 finely chopped cloves of garlic
- 1 tablespoon chili powder
- 1 tablespoon steak seasoning
- 1 head broccoli, cut into florettes
Recipe by PCC Natural Markets
Source: PCC Natural Markets
Citrus Beet Salad
Ingredients
- 4 medium beets, peeled and grated
- 1 medium orange, peeled and diced
- 1/2 cup plus 2 tablespoons fresh orange juice
- 2 tablespoons fresh lemon juice
- 1 teaspoon orange zest
- 1/2 teaspoon lemon zest
- 1/4 teaspoon salt
- Chopped fresh parsley or cilantro (optional)
Served garnished with parsley or cilantro.
Recipe by Seppo Ed Farrey, PCC Cooks instructor
Source: Sound Consumer May 2002
Collard greens and Cabbage slaw
Ingredients
- 1 bunch collards, stems removed and sliced very thin
- 1/2 small green cabbage, core removed and sliced very thin
- 1 large carrot, grated or julienned
- 3 green onions, white parts and some of the green, sliced thin on the diagonal
- 3 tablespoons fresh orange juice
- 1 tablespoon fresh lemon juice
- 2 teaspoons fresh ginger, finely minced
- 1 clove garlic, minced
- 1 teaspoon salt or to taste
- 3 tablespoons extra-virgin olive oil
Slowly whisk in olive oil and continue to whisk until emulsified. Adjust seasoning to taste. Pour dressing over greens and toss until greens are well coated
Quick Greens
Ingredients
- 8 cups of leafy greens
- Dash of lemon juice or umeboshi vinegar
Heat 2 quarts of water to boiling. Submerge greens. Boil tender young greens (such as watercress or dandelion greens) for about 30 seconds. Tougher leaves (such as mature collards or kale) need to be cooked for 5 to 10 minutes.
Timing is everything — if you remove the greens too soon they will be bitter; if you let them cook too long they will lose nutrients and have a flat taste. Remove a piece and test every minute or so. You are looking for a slightly wilted leaf that still has bright green color and (most important) a succulent, sweet flavor.
Pour cooked greens into a colander in the sink. Let cool. Squeeze out excess water with your hands. Chop into bite-size pieces. Serve with a few drops of lemon juice or umeboshi vinegar.
Recipe by Cynthia Lair, PCC Cooks instruc
Express Ratatouille
Ingredients
- 3 medium hearty, round tomatoes
- 2 medium or 1 large zucchini
- 1 crookneck squash
- 1 medium red pepper
- 1 small eggplant
- 2 to 3 cloves garlic, thinly sliced
- 1 teaspoon each dried tarragon, oregano, marjoram (or 1 tablespoon each fresh, chopped)
- 1/2 teaspoon kosher salt
- Pinch of red pepper flakes (optional)
- 2 medium onions, halved and thinly sliced lengthwise
- 2 tablespoons refined oil (refined almond, avocado, canola, sunflower or safflower)
- Splash of red wine vinegar
- Freshly ground black pepper, to taste
- Splash of extra-virgin organic olive oil
Cut next four vegetables into 1/4-inch slices and place in a bowl. Add sliced garlic. If using dried herbs, sprinkle them over the vegetables. If using fresh herbs, omit this step. Sprinkle with kosher salt and red pepper flakes, if using.
Sauté the onions in 1 tablespoon of the oil over medium-high heat. Cook until golden brown. Remove from pan and set aside. Add remaining oil to pan, discarding any browned onion bits. Heat to medium-high and add zucchini, squash, red pepper and eggplant to pan. Follow with garlic. Cook until veggies are limp and starting to caramelize, about 12 minutes.
Add tomatoes and onions and stir well. Add fresh herbs, if using. Cook until liquid from tomatoes reduces and thickens, about 5 minutes. Add vinegar and pepper; stir to combine. Taste and adjust seasonings if necessary. Season with olive oil, if desired.
Recipe by Lesa Sullivan, PCC Cooks instructor
Source: PCC Sound Consumer, September 2009
Fennel Orange Salad
Ingredients
- 2 fennel bulbs, trimmed and cut into large chunks
- 4 oranges (peeled, white parts removed), cut into large chunks
- 3 green onions, chopped
- 2 tablespoons chopped Italian parsley
- 1/3 cup olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
PreparationCombine all ingredients in a medium bowl and serve for a refreshing winter salad.
Recipe by Iole Aguero, PCC Cooks instructor
Source: Demonstrated on KING 5's "Gardening with Ciscoe" show aired on January 24, 2009
Garlicky Sauteed Greens
Ingredients
- 2 bunches leafy greens
- 1 tablespoon olive oil
- 4 cloves garlic, pressed or finely minced
- 1/4 teaspoon red pepper flakes, optional
- 1/2 teaspoon sea salt
Pour oil into a large skillet. Crush garlic directly into oil. Add pepper flakes if desired. Place pan over medium heat. Stir garlic occasionally as pan warms.
When garlic begins to soften and turns translucent (before it is brown), add greens. Toss to coat with oil. Sauté briefly over medium heat until leaves begin to turn brilliant green. Cover pan tightly and lower heat. Cook until leaves are tender, 2 to 10 minutes.
Recipe by Becky Boutch, former PCC
Green Kale Waldorf Salad
Ingredients
- 1 bunch curly green kale, rinsed, stems removed and kale finely chopped
- 2 firm apples or 1 pear and 1 apple, sliced
- 3 stalks celery, sliced
- 1/2 cup roughly chopped nuts or pumpkin seeds
- 1/2 cup chopped dried apricots
- 1 cup halved red grapes (optional)
- 2 oranges, peeled and cut into wedges (optional)
- Orange Nut Dressing
Kale Chips
Ingredients
- 1 bunch kale (I prefer dinosaur kale, but any type works beautifully)
- 1 tablespoon extra virgin olive oil
- Sea salt or kosher salt to taste
- Lemon pepper
- Seasoned salts
- Finely ground Italian herb blends
- Nutritional yeast
Wash the kale and dry it well. Remove the center stem from the kale leaves and cut each half leaf into about 3 pieces. Place the pieces in a large bowl and drizzle with the olive oil. With your fingers, massage the oil into all of the little nooks and crannies of the kale.
Spread out the cut pieces onto baking pans in a single layer (this helps make them crispy). Roast the kale for 12 to 20 minutes (depending on how hearty the kale leaves are) or until it starts to gently brown at the edges and becomes crisp. Don't overcook.
Sprinkle with sea salt and eat sooner rather than later. Bet you can't eat just one!
NotesFor sea salt and vinegar chips: Sprinkle about 1 teaspoon vinegar on the kale AFTER roasting, or you can use a good-quality vinegar as a dipping sauce after the chips are cooked.
Recipe by Lynne Vea, PCC Chef
Marinated Kale Salad
Ingredients
- 1 lemon (zest plus 3 tablespoons fresh lemon juice)
- 1/4 cup extra virgin olive oil
- Salt and pepper to taste
- 1/2 head green kale, thinly sliced
- 1/2 head red kale, thinly sliced
- Toasted salted pumpkin seeds
- Toasted salted sunflower seeds
each serving: 120 cal, 10g fat (1.5g sat), 0mg chol, 40mg sodium, 8g carb, 1g fiber, 1g protein
Recipe by Blake Caldwell, PCC Deli Chef
Mseto (African Spinach Stew)
Ingredients
- 1 large onion, coarsely chopped
- 2 tablespoons avocado oil
- 3 bundles fresh spinach, washed/dried, coarsely chopped
- 2 medium tomatoes, coarsely chopped
- 1 teaspoon curry powder
- 1 teaspoon black pepper
- 1 teaspoon salt, or to taste
- 1 cup water
- 1/4 cup peanut butter
NotesNote: Use natural, puréed peanut butter; no sugar or salt.
Recipe by Njambi Gishuru, Author of "Authentic African Cooking" and former PCC Cooks instructor
Kaleidoscope Salad
Ingredients
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- 1/2 teaspoon minced garlic
- Sea salt and black pepper, to taste
- 3 or 4 golden beets
- 3 carrots, scrubbed and cut into wedges
- 1 cucumber - peeled, seeded and cut into wedges
- 1 tablespoon chopped fresh cilantro
Scrub beets clean and place in a steamer basket over boiling water. Cover with a loose-fitting lid and cook until easily pierced with a fork, about 30 minutes. Allow the beets to cool slightly then slip off skins under cool running water. Remove root and stem ends and cut into 1-inch wedges.
Place carrots in a steamer basket over boiling water. Cover with a loose-fitting lid and cook until tender, 5 to 7 minutes. Drain and cool.
Toss dressing, beets, carrots, cucumber and cilantro together in a bowl.
Recipe by PCC Deli
Roasted Cauliflower with Tahini Dressing
Ingredients
- 5 pounds cauliflower, crowns cut into florets
- 7 tablespoons olive oil
- 1 teaspoon salt plus extra for seasoning
- 1 pound carrots, peeled
- 1 1/2 red onions, cut into wedges
- 1/2 cup tahini
- 1/4 cup lemon juice
- 1/4 cup water
- 1 teaspoon black pepper
- 1 handful fresh Italian parsley, chopped
Coat cauliflower florets with 1 tablespoon oil and salt lightly. Roast in oven until brown and soft, about 20 minutes. Do not undercook! Cool completely in refrigerator.
Cut carrots into wedges: Slice across at an angle, rotate carrot so that the cut is facing up and slice at an angle again along the cut. This makes beautiful, evenly shaped wedges.
Coat carrots and onions in 2 tablespoons oil and salt lightly. Roast in oven until soft, about 10 to 12 minutes. Cool completely.
In a food processor or blender, mix tahini, lemon juice, water, 1 teaspoon salt, pepper and 4 tablespoons oil until dressing is blended.
Toss cooled, cooked vegetables with dressing. Garnish with chopped parsley. Adjust seasoning if necessary.
Recipe by PCC Deli
Vegetable Soup
Ingredients
- 2 tablespoons olive oil
- 1/2 yellow onion, diced
- 1 cup diced carrots
- 3 celery ribs, diced
- 2 tablespoons minced garlic
- 1 green bell pepper, diced
- 2 teaspoons salt
- 2 teaspoons black pepper
- 1/4 teaspoon cayenne pepper
- 1 teaspoon paprika
- 2 teaspoons dried thyme
- 2 teaspoons dried marjoram
- 2 teaspoons dill weed
- 1/2 cup frozen sweet corn
- 1/2 cup frozen peas
- 3/4 cup 1-inch pieces of green beans
- 12 ounces canned diced tomatoes
- 4 cups water
- 1 cup tomato sauce
- 1 small zucchini, sliced into rounds
- 1/4 pound white mushrooms, sliced
- 2 pounds frozen spinach
Add corn, peas, green beans, tomatoes and water to cover.
Bring to a boil; reduce heat to low and simmer for about 30 minutes. Turn off heat.
Add tomato sauce, zucchini, mushrooms and spinach and let sit for 20 minutes.
Recipe by PCC Deli