Used with permission from Integrative Nutrition.
Arame Seaweed With Carrots and Onions
Baked Rosemary with Caraway Sweet Potato
Beet-Carrot-Parsnip-Fennel Extravaganza
Blanched Edamame
Blanched Greens with Miso-Walnut Dressing
Boiled Salad
Bok Choy Stir-Fry
Broccoli Rabe with Caramelized Onions and Garlic
Carrot Burdock Power Meal
Dandelion Stir Fry
Garlic Gingered Broccoli with Toasted Pumpkin Seeds
Garlic Steamed String Beans
Hiziki with Sweet Corn and Green Beans
Jumped Greens
Kabocha Squash and Onions
Little Mermaid Salad
Parsley Stir Fry
Pressed Salad
Roasted Autumn Vegetables
Roasted Kabocha Squash
Roasted Rutabagas, With Celery Roots
Sautéed Broccoli and Carrots
Sautéed Cabbage
Sautéed Carrot, Onion, and Arame
Sautéed Greens In Olive Oil
Southern Style Collards Nouveau
Spring Nishimi
Steamed Asparagus
Steamed Daikon With Black Sesame Seeds
Steamed Kale
Steamed Sunny Day
Sweet Sensation
The Simplest Sautéed Cabbage
1 ounce dried arame 1 tablespoon sesame oil 2 carrots, sliced 1 onion, sliced spring water 1 tablespoons tamari soy sauce or 1/2 teaspoon sea salt 1. Wash and drain the arame. Heat a frying pan, add oil and spread around the pan. 2. Add onions and carrots, sauté 2-3 minutes. Place arame on top of the onions and carrots. 3. Add water to just cover the onions and carrots. 4. Bring to a boil, turn the heat to low, and add a small amount of tamari. 5. Cover and simmer another 15-20 minutes, then mix and stir until the liquid has evaporated. Variations: Sesame seeds or scallions make a nice garnish. Hijiki seaweed could be used instead of arame.
1 medium sweet potatoes 2-1/2 cups fresh rosemary 1/2 tablespoon caraway seeds 2 tablespoons olive oil 1. Preheat oven to 400 degrees. 2. Scrub sweet potatoes under running water and cut them into big chunks. 3. Sprinkle baking dish with oil, place the sweet potatoes into the dish, and add rosemary and caraway seeds. 4. Mix all ingredients together. 5. Cover and bake for 50 minutes. Variations: Sweet potatoes can be also be baked with cinnamon and 2 tablespoons of maple syrup.
5 small beets 3 big carrots 2 parsnips 1 fennel bulb 2 tablespoon olive oil 1/2 teaspoon sea salt 1. Scrub all your vegetables. 2. Chop vegetables into 2 inch pieces and fennel bulb finely. 3. Preheat oven for 425 degree. 4. Mix vegetables with oil, sea salt, and fennel. 5. Transfer them to a baking dish. 6. Bake covered for 30 minutes. 7. Uncover and bake for 15 minutes.
1 bag / 16 oz frozen shelled edamame pinch of salt or 8 inch kombu 1. Bring 2 quarts of water to boil. 2. Add salt or 8 inch of kombu. 3. Add 2 cups of edamame. 4. Let beans quick boil for 5-8 minutes. 5. Drain water, sprinkle with salt, and enjoy!
1 small bunch greens: collards, kale, mustard.... 3 tablespoons walnuts, dry roasted and chopped fine 2 tablespoons barley miso 1-2 teaspoons lemon juice 1/2-3/4 cup water Blanch or steam the bunch of kale, leaving it whole. Allow it to cool and drain before slicing to a size of your choice. 1. To make dressing, place the walnuts in a suribachi and grind them finely, but not to a paste. 2. Add the miso and grind more. 3. Add the lemon juice and mix; add water to taste and mix again. 4. Serve the dressing over the boiled kale.
1 cup carrots cut diagonally 1 cup sliced leeks 1 bunch broccoli 1. Bring 2 quarts water to a boil. 2. Boil each vegetable separately for 1 minute. 3. Mix them when they are done with a splash of you favorite dressing, or lemon juice. Variations: Try cauliflower, snow peas, dandelion greens, endive, mustard green, watercress.
1 bunch bok choy 1/2 red pepper 2 cloves garlic 2 tablespoons olive oil pinch sea salt and umeboshi vinegar to taste 1. Wash bok choy. 2. Chop, keeping greens and stems separate. 3. Cut red pepper into very small cubes. 4. Slice garlic cloves into thin slices. 5. Heat oil. Add peppers and garlic. Be careful not to burn garlic. 6. Add bok choy stems, then greens. 7. Stir over high heat until the greens are wilted and stems are tender. 8. Remove from heat, wash with cold water and season with umeboshi vinegar. Variations: You can add tamari soy sauce, or fresh ginger juice to this dish.
1 bunch broccoli rabe 2 teaspoons olive oil 2 large onions, cut into half moons 2 cloves garlic, minced a healthy pinch of sea salt freshly ground black pepper to taste 1. Wash broccoli rabe well. Remove the thick part of the stems. Roughly chop. 2. In a large frying pan heat oil. Add onions and sauté until they begin to brown, about 15-20 minutes. 3. Add garlic, broccoli rabe and sea salt. Stir-fry for about 4-5 minutes. 4. Add water if necessary. 5. Make sure broccoli remain bright green and slightly crispy. Variations: Add toasted pine nuts. Add 1/2 pound cooked pasta to the finished greens for a light meal. If you don't like the bitterness of broccoli rabe, blanch it before sautéing.
1 onion 1 large burdock root 1 big carrot 1 teaspoon olive oil pinch of sea salt 1. Wash and chop vegetables into odd shapes. 2. Heat skillet with oil. 3. Sauté them together over medium-high heat about 5 minutes, adding salt and a little sprinkled water. 4. Cover and simmer for 10 minutes on low heat. Variations: Try adding toasted seeds or fresh parsley for variety.
4 cups dandelion greens 1/2 of a lemon’s juice 1 tablespoon olive oil or toasted sesame oil 1. Wash and cut greens. 2. Heat skillet and add oil. 3. Add dandelion greens. 4. Keep your flame medium-high and move your greens so the leaves will be nice and wilted, about 5 minutes. 5. When it is done squeeze lemon over it and serve. 6. Your liver will love you for this. 7. Garnish if you wish with gomasio.
1 bunch broccoli 5 inch piece of ginger 3 cloves garlic 2 tablespoon tamari soy sauce 1 tablespoon olive oil. 1. Finely grate garlic. 2. Squeeze the juice from the ginger and set aside. 3. Wash and cut your broccoli into florets. 4. You can use the stems, but it will take longer to cook. 5. Add 6 cups water to a pot. 6. Bring to boil. 7. Drop your broccoli in, and let quick boil for about 3 minutes. 8. Remove from water and give them a quick rinse. 9. Heat skillet with oil, add garlic and sauté for a few seconds before adding broccoli. Sauté them together, add tamari soy sauce, and ginger juice. Let these aromas fuse for about 5 minutes. That is all it takes to create this beauty! Variations: Try this dish with cauliflower or Brussels sprouts. Garnish with finely chopped fresh tarragon or basil.
1 pound string beans 2 cloves garlic 2 tablespoons tamari soy sauce 4 tablespoons tahini 1/2 of a lemon’s juice 1. Wash and cut beans by chopping both ends off and cutting them in half. 2. Place them in a steaming basket. 3. Add about 2 inches of water to your pot. 4. Bring to boil, cover and steam for 10 minutes. 5. Meanwhile mix tahini, tamari, and shredded garlic cloves into mixture. 6. When beans are done, put them in serving bowl and pour mixture over it. 7. Squeeze lemon on top and you are done.
1 ounce hiziki, soaked 15-30 minutes, and sliced (about 11/2 cups soaked) 1 cup green beans, thinly sliced on a diagonal 1 cup sweet corn (cut from the cob or frozen) 1 teaspoon soy sauce or tamari 2 teaspoons sesame oil water 1. Heat a small amount of sesame oil in a skillet. 2. Add the hiziki and sauté 1-2 minutes. 3. Add just enough water to half cover, cover the skillet and bring the water to a boil. 4. Reduce the flame to medium - low and cover, and simmer 10-12 minutes. 5. Place the green beans on top of hiziki in pot, then add corn on top of green beans. 6. Add a small amount of soy sauce or tamari for a mild salty taste. 7. Cover and simmer until the green beans and corn become tender and are still brightly colored. Turn up the flame, remove the cover, and cook off all the remaining liquid. Mix thoroughly and serve. Variations: Use arame instead of hijiki.
1 bunch mustard greens, broccoli rabe, Swiss chard or spinach 2 cloves garlic, minced 2 teaspoons olive oil pinch of dried red hot pepper flakes a healthy pinch of sea salt or a splash of umeboshi vinegar or lemon juice 1. Wash the greens well. Chop them into bite-sized pieces. 2. You may want to chop the stems thinner and keep them separately. 3. In a large skillet heat olive oil. Add garlic, hot pepper flakes and stems (if desired) and sauté until garlic just begins to turn golden. 4. Add the greens and stir-fry until all the leaves are wilted. 5. Add 1/4 cup water if the pan seems too dry and continue to stir-fry until the greens are done to your liking. 6. Sprinkle with salt, umeboshi vinegar or lemon juice and serve immediately. Variations: Add chopped red pepper at the beginning. Add toasted nuts or seeds at the end. Add 2 cups cooked white beans with a little bit of broth as soon as the greens wilt for a great protein dish.
1 small kabocha squash 2 medium onions, cut into chunks 2 tablespoons sesame oil spring water 1. Cut squash in half, removing seeds then continue to cut it into chunks. After the squash is washed all the crusty areas should be cut off, and only smooth areas kept on. The skin on kabocha becomes tender and edible as it cooks. 2. In a big sturdy pot, warm the sesame oil. 3. Add squash and onions. Heat until they begin to sizzle, then cover with a smaller lid inside pot. 4. Reduce heat, and cover with outside lid. Cook 5 minutes, check and stir, and continue this way until squash begins to soften. Then add a small amount of water, about an inch. 5. Remove inside lid and cover only with outside lid. Heat should be fairly low, with gentle bubbling, until squash and onions are soft and well cooked. Variations: You can puree this dish and serve it as a soup or sauce.
Little Mermaid Salad
2 tablespoons toasted sesame oil 1 onion sliced thinly 1 cup arame/washed and drained/ Dressing: 1 teaspoon rice vinegar 1 teaspoon tamari 1 teaspoon toasted sesame oil 1 teaspoon brown rice syrup 1 teaspoon grated fresh ginger juice 1/2 bell pepper finely chopped 1. Heat oil in a skillet. 2. Sauté onion for about 3 minutes. 3. Add arame over onion with 1/4 cup water and simmer for 5 minutes. 4. Remove from heat, add your favorite salad dressing and be proud!
Parsley Stir Fry
3 cloves garlic, finely chopped 1 big bunch parsley 1/2 tablespoon olive oil This is the simplest stir-fry dish you can get but what an addition it makes to all dishes, grains especially love it! 1. Wash and chop parsley. 2. Heat skillet. 3. Add oil and parsley and stir for 4 minutes. Variations: Excellent over udon noodles, grain dishes, roasted roots, or by itself. Sprinkle with gomasio.
Pressed Salad
1 cucumber-sliced thin 1/2 cup sliced onion 1 bunch scallion 1 /2 leek 1 bunch thinly sliced radishes 1/4 cup dry dulse 1 tablespoon brown rice vinegar 1 tablespoon umeboshi vinegar 1. Thinly slice cucumber and onion. 2. Rinse dulse and slice finely. 3. Add scallion and only the green part of the leek to the other ingredients. 4. Mix all ingredients except vinegar. 5. Place them in a bowl or in your baking dish. 6. Press the ingredients to rid the water that is in the vegetables by using natural salt and extra weight. 7. Cover mixed salad, put a heavy object on top and let it press for 30-45 min. 8. When it is done, squeeze out excess water, add vinegar and it's ready to serve.
Roasted Autumn Vegetables
1 small buttercup squash 1 pound carrots 1-2 parsnips 1 small rutabaga 1 turnip 1-2 teaspoons tamari or shoyu or 1/2 teaspoon sea salt 1 tablespoon sesame oil 1 teaspoon each rosemary, juniper berries, thyme and / or sage, fresh, if possible (optional) 1. Preheat the oven to 400°. 2. Wash and cut all the vegetables into large pieces. 3. Mix them with oil, soy sauce or sea salt and herbs. 4. Transfer into a baking dish that is large enough to hold the vegetables in one or two layers. 5. Bake, covered for 30 minutes. 6. Uncover and bake for 15-20 minutes longer or until the vegetables are tender. Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.
Roasted Kabocha Squash
whole kabocha squash 1. Preheat oven to 450 degree 2. Scrub your squash. 3. You can eat the skin if it is cleaned and baked. If that is not for you, cut the squash in half, scoop out seeds, and then cut squash in chunks. However, it is easier to bake the squash with the skin. 4. Place whole squash or chunks in the oiled baking dish and bake covered for 45 minutes. 5. Uncover and bake for 15 more minutes. Variations: You can wash seeds that you just scooped out and toast them separately with little sea salt. Kabochas are also great baked with cinnamon and with the company of like minded roots like sweet potato, rutabaga, parsnip, and/or beets. If you try this colorful combination, add thyme, rosemary, and sage to capture their full flavors.
Roasted Rutabagas, With Celery Roots
4 rutabaga 1 celery root 2 tablespoons olive oil 1/2 teaspoon sea salt 1 teaspoon fresh rosemary 1. Preheat oven to 400 degrees. 2. Wash and scrub vegetables. 3. Cut them in 1 inch thick rounds. 4. Mix with oil, salt and herbs. 5. Cover and bake for 30 minutes. 6. Uncover flip them over and bake them uncovered for 10 more minutes.
Sautéed Broccoli and Carrots
1/2 pound Brussels sprouts 1/2 pound carrots olive oil salt and pepper 1. Chop broccoli into florets. 2. Peel and chop the stalks. 3. Cut carrots thick on diagonal. 4. In a pot of boiling water with salt, blanch carrots and broccoli until tender crisp. 5. Sauté vegetables in olive oil. Add salt and pepper to taste. Serve immediately. Variations: Add garlic or ginger to the sauté. Serve over pasta or grain and splash with more olive oil.
Sautéed Cabbage
2 cups cabbage 2 tablespoons umeboshi vinegar 1 teaspoon mustard seeds 1 teaspoon caraway seeds 1 green apple 1 medium onion 2 tablespoons olive oil 1. Finely slice the cabbage, onion, and apple separately. 2. Heat oil in skillet. 3. Add and sauté onion. 4. Add umeboshi vinegar 5. Add mustard seeds 6. Add caraway seeds 7. Sauté them together for 2 minutes 8. Add cabbage and sauté for another 2 minutes 9. Add apple. 10. Cover and simmer on low heat until cabbages are wilted and soft approximately 10 minutes. Variations: Garnish with gomasio, or toasted pumpkinseeds
Sautéed Carrot, Onion, and Arame
2 large carrots 1 medium onion 1 tablespoon sesame oil 3 tablespoons tamari soy sauce 1 tablespoon brown rice vinegar 1 ounce dried arame 1. Wash and drain arame. 2. Heat frying pan. 3. Add oil and sauté onions and carrots for 3 minutes over medium heat. 4. Place arame over onions and carrots. 5. Add water ONLY to cover the carrots and onions. 6. Bring to boil. 7. Lower the heat and add tamari soy sauce. 8. Cover and simmer for 15 minutes. Mix and stir until water evaporates. Variations: Gomasio and scallions garnish this dish like you would not believe!
Sautéed Greens In Olive Oil
1/2 bunch mustard greens 1 /2 bunch kale 1/2 bunch dandelion greens 1 tablespoon olive oil 2 cloves garlic lemon juice to taste 1. Wash and chop greens. 2. Heat olive oil. 3. Add garlic and sauté for a few seconds. 4. Add greens and stir until all leaves are wilted, about 5 minutes. 5. Sprinkle with lemon juice, or umeboshi vinegar.
Southern Style Collards Nouveau
1 bunch collard greens 2 teaspoons olive oil 4 strips smoked tempeh strips cut into small pieces 1 medium leek, cut in half, washed, cut into thin diagonal strips 1 medium carrot, cut into match sticks a healthy pinch of sea salt 1. Wash collards. Remove stems. 2. Bring 1 quart of water to boil in a large pot. 3. Blanch the greens for 3 minutes. 4. Remove from water and chop. In a large frying pan heat 1 teaspoon oil. 5. Add tempeh, fry until tempeh starts to brown. Remove. 6. Add the rest of oil, leeks and carrots and sauté for about 3-4 minutes. 7. Add collards, tempeh, sea salt and cook for another 2 minutes or until heated through.
Spring Nishimi
2 inches kombu cleaned soaked and cut in little pieces 1 larger daikon radish cut into 1 inch pieces 1 sliced carrots 1 medium onion 1 acorn squash 7 inch burdock root chopped into small pieces 1. Clean kombu and soak in fresh cool water for 15 minutes. 2. Cut kombu into little pieces. 3. Place kombu on the bottom of your pot and cover with water 4. Add vegetables, and sprinkle with a pinch of salt. 5. Cover and cook over medium heat until steam settles in the pot. 6. Lower heat and cook for 15 minutes. You may want to check your water and add more if water evaporates. 7. When vegetables are soft, uncover, add tamari soy sauce, and cook 5 more minutes. 8. And your Japanese nishimi dish is finished! Variations: Try these combinations: daikon, shitaki, and kombu; turnip, shitaki, carrot, kombu; onion, cabbage, daikon, kombu
Steamed Asparagus
2 pounds fresh asparagus, tough ends trimmed 1. Steam asparagus 2-3 minutes or until just tender when pierced. 2. Remove from heat and rinse in cold water until cool. Note: Fresh asparagus is one of the first signs of spring! Try and get it early when it's most tender.
Steamed Daikon With Black Sesame Seeds
2 large daikon radishes 1/4 cup black sesame seeds 1 tablespoon umeboshi vinegar 1 tablespoon olive oil 1. Toast sesame seeds by placing them on a heated skillet. 2. Stir until they smell nutty. Remove from heat and set aside. 3. Wash radishes. 4. If you have a little brush that you can utilize for this purpose then you don’t have to worry about peeling. 5. Just scrub them well under running water. 6. Cut radishes in half moon shapes, lengthwise first, then across. 7. Put them into steaming basket, bring to boil, cover and steam for 3 minutes. 8. When they are done, sprinkle them with the toasted sesame seeds.
Steamed Kale
1 bunch of kale 1. Wash and cut kale. Cut them into long strips or little bite size pieces. The stems of kale can also be used. 2. Place them in the steaming basket 3. Put about 2 inches of water into your pot. 4. Place basket into pot. 5. Bring to boil, cover, lower heat and let steam for 5 minutes. Variations: Try this with collard greens, bok choy, and mustard greens. This way you will know the basic taste of these greens.
Steamed Sunny Day
2 parsnips 2 carrots 1/2 cup toasted sunflower seeds 1 tablespoon olive oil 1. Wash and chop carrots and parsnips. The smaller you chop them the shorter they need to be cooked. 2. Put them into the steaming basket. 3. Add water to the pot and place basket inside. 4. Allow water to boil. Simmer covered on low heat for 5-10 minutes, depending on the size of your chunks. 5. Meanwhile toast your sunflower seeds in a skillet, over medium heat for about 4 minutes. Pour them into a little bowl. 6. Add olive oil to your skillet. 7. Add steamed carrots and parsnips and stir-fry quickly over medium heat for about 3-5 minutes. 8. When they are done sprinkle them with seeds and enjoy.
Sweet Sensation
1 cup onions 1 cup carrots 1 cup squash 1 cup water pinch of salt 1 cinnamon stick or 1 teaspoon cinnamon powder. 1. Cut the vegetables into bit sized chunks. 2. Place vegetables in a pot. 3. Add water and sprinkle with salt and cinnamon. 4. Bring to boil. 5. Lower heat and simmer covered for 20 minutes until vegetables are soft. 6. Stir vegetables gently and serve.
The Simplest Sautéed Cabbage
2 cups finely sliced head cabbage 1 teaspoon corn or sesame oil 2 teaspoons umeboshi paste, diluted with 1 tablespoon water 1. Heat a skillet or wok, add oil. 2. Add cabbage and sauté on a medium flame for 5 minutes. 3. Season with umeboshi paste. Variations: Sauté 1 onion, sliced into half-moons until golden, then add cabbage. Add 1 cup chopped leeks. Use umeboshi vinegar instead of paste, or salt and lemon juice or soy sauce. A sprinkle of ground cumin adds a nice taste and makes cabbage easier to digest.
Find out how to prepare foods with basic cooking methods. Cooking Methods
Copyright 2006 Center Point Healing