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

• 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
  
  

PreparationCombine all vegetables, except cilantro, in a large soup pot. Add just enough water to cover. Bring to a boil, reduce to a simmer and cook for 5 minutes. Add curry powder, salt, pepper and peanut butter. Stir until smooth. Cover and continue to cook until vegetables are tender, approximately 15 minutes. Remove from heat. Stir in cilantro.

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
  
  

PreparationCut bok choy in half, lengthwise, removing core and any bruised leafy tops. Rinse each half thoroughly and slice crosswise into thin strips. Rinse in a colander and shake out the water.

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
  
  

PreparationWash asparagus and snap off tough ends. Steam or simmer asparagus until bright green and tender-crisp; keep warm.

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
  
  

PreparationBlanch or steam the asparagus until al dente and still green. Refresh in cool water. Cut the asparagus into 1-inch pieces and place in a food processor. Add the garlic, pistachios, lemon juice, salt and pepper.

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)
  
  

PreparationTrim the peel off the grapefruits so that no pith remains. Thinly slice (about 1/4 inch) the whole grapefruit perpendicular to the navel so the individual segments are all visible. The slices will look somewhat like wagon wheels.

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
  
  

PreparationPeel and trim carrots and cut diagonally, or in a quarter turn fashion. Steam until tender. Meanwhile, mix remaining ingredients to make a dressing. When carrots are done, while still hot, dress them to taste, mixing well.

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
  
  

PreparationCombine all ingredients. Toss with 1 head of cut broccoli and bake for 17 to 20 minutes at 425º F.

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)
  
  

PreparationToss together the beets, diced orange, orange juice, lemon juice, orange zest, lemon zest and salt. Refrigerate for at least 30 minutes, tossing at least twice.

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
  
  

PreparationCombine collards, cabbage, carrots and onion in a large salad bowl. Toss until well mixed. Combine orange and lemon juices, ginger, garlic and salt in a small bowl.

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
  
  

PreparationFor greens with tough stems, such as kale, collards, or chard, remove the leaves from the stem before washing. Wash greens carefully. An easy way to do this is to fill a sink with cold water and submerge the greens. If the water has sediment, drain the sink and repeat.

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
  
  

PreparationCut tomatoes very thinly across mandolin or with a knife over a bowl to catch slices and any juice, then set aside.

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
  
  

Watch the video

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
  
  

PreparationFor greens with tough stems, such as kale, collards, or chard, remove the leaves from the stem before washing. Wash greens carefully. An easy way to do this is to fill a sink with cold water and submerge the greens. If the water has sediment, drain the sink and repeat. Chop leaves into bite-size pieces.

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
  
  

PreparationPrepare all the salad ingredients and place in a large bowl. Toss desired amount of Orange Nut Dressing with the salad


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
  
  

Optional seasonings

• Lemon pepper
  
• Seasoned salts
  
• Finely ground Italian herb blends
  
• Nutritional yeast
  
  

PreparationPreheat oven to 300° F.

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
  
  

PreparationPlace zest and lemon juice in a small bowl. Whisk in the olive oil, and season with salt and pepper. Dress the greens and let sit for 2 hours. Top with pumpkin and sunflower seeds and serve.

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
  
  

PreparationIn a heavy-bottomed pot or large fry pan with lid, sauté onion in oil over medium heat until soft. Add spinach, tomatoes, curry, pepper, and salt. Cover and cook for about five minutes. Add water and stir in peanut butter. Lower heat and cook for another 10 minutes. Serve with steamed couscous.

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
  
  

PreparationTo make dressing, combine olive oil, lime juice, garlic, salt and pepper in a small bowl; set aside.

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
  
  

PreparationPreheat oven to 400° F.

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
  
  

PreparationIn large, heavy-bottomed soup pot, heat oil over medium heat. Sauté onion, carrots, celery, garlic, bell pepper and spices until onions are soft, about 8 to 12 minutes.

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