lunch and dinner recipes

Red Chile Sauce

In sauce pan, gently heat olive oil. Add flour and stir until the mixture is golden brown. Mix in chile pepper powder. Slowly add 1 cup of vegetable stock (you can also use chicken stock or good water), and stir until blended. Add garlic and a bit of salt. Simmer on low heat, stirring, for about 15 minutes, until the sauce thickens. Meanwhile, prepare and heat beans. Heat tortillas. Serve beans on tortillas with red chile sauce, cheese, yogurt, and fried egg, as desired.
makes about ¾ cup of sauce.

mexican red chile sauce

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1½ tablespoon BOB'S RED MILL white unbleached flour
  • 2 tablespoons red chile pepper powder, no salt
  • 1 cup PACIFIC organic vegetable broth
  • 1 clove of garlic, chopped
  • salt to taste
  • 1 can EDEN organic pinto beans, drained and prepared as desired
  • 2 per person MARIA & RICARDO'S organic corn tortillas, heated
  • GRAFTON grated cheese
  • plain yogurt
Inside Out Nori Rolls

Lay sushi roller mat on table. Cover with Nori sheet. Using wet hands or back of a wet spoon, evenly cover Nori sheet with thin layer of rice. Cover rice with plastic wrap. Flip such that the Nori sheet is facing upwards. Place small pieces of salmon and scallions near bottom edge of Nori sheet. Roll Nori sheet from front to back, using sushi mat as guide. Be careful not to include the seran wrap in the roll. Cut roll into slices, using sharp knife. Mix wasabi powder with small amount of water until the correct consistency. Serve rolls with wasabi, ginger and soy sauce.
1 Nori sheet makes about 6 to 7 small rolls.

inside out nori rolls

*NOTE: Brand names are available at Sunflower Natural Foods.
  • HELEN'S ASIAN KITCHEN sushi roller mat
  • 2 EDEN organic toasted Nori sheets
  • about 1½ cups LUNDBERG organic sushi rice, cooked
  • plastic wrap
  • about ¾ cup HONEYWILLA salmon, cooked
  • 2 scallions, chopped, including the greens
  • 1 to 2 teaspoons EDEN FOODS wasabi powder, mixed with water
  • THE GINGER PEOPLE organic pickled sushi ginger
  • SAN-J soy sauce
Tomato Parsley Burger

Heat oil in skillet. Meanwhile, in bowl, mix together ground turkey OR beef, garlic, oats, tomato, and parsley. Season with salt and pepper, as desired. Form mixture into about 5 patties. Fry at medium high heat on both sides to sear burgers. Then reduce heat and fry on both sides until cooked to preference. Serve with pita bread or rolls, cheese, onion, lettuce and tomato.
serves 5.

tomato parsley burgers

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 lb. STONEWOOD FARM ground turkey OR
  • 1 lb. GAYLORD FARM ground beef
  • 3 cloves garlic, chopped
  • ¼ cup BOB'S RED MILL organic rolled oats
  • 1 small tomato, chopped
  • fresh parsley, chopped, to taste
  • salt and pepper, to taste
Basil Pesto

Blanch basil leaves (if you wish to maintain greener color of pesto) as follows: Boil pot of water. Place basil in sieve, and plunge into water for about 15 seconds. Remove, and place briefly in ice cold water. Drain very well. Chop leaves. In blender or food processor, combine basil leaves, walnuts, cheese, and olive oil, adding olive oil a bit at a time. Season with pepper as desired. Cook pasta, and add pesto to pasta while still warm. Serve with reserved Parmesan cheese and crusty bread.
makes about 5 servings.

basil pesto

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 cups fresh basil leaves
  • ¼ cup walnuts, chopped
  • ¼ to ⅓ cup ORGANIC VALLEY Parmesan cheese, grated (set aside 2 tablespoons)
  • ⅓ cup COLAVITA organic olive oil
  • freshly ground pepper to taste
  • BIONATURAE pasta of choice

In mixing bowl, combine Masa and salt. Add hot water. Stir until combined well. Form mixture into a large ball, not too sticky and not too dry. Use more water or Masa as needed. Cover bowl with a cloth and let sit at room temperature for an hour or so. Preheat cast iron skillet over medium heat. Form dough into golfball size pieces. Use tortilla press if possible or a rolling pin. Line each side of tortilla press with waxed paper. Place ball in center of press, and press down cover. Peel tortilla off of waxed paper and place on cast iron skillet. Cook on each side until lightly browned. Place cooked tortillas in covered bowl to keep them soft. Serve with beans, prepared as desired, tomato salsa, and grated cheese.
makes 10 to 11 small tortillas.

fresh tortillas

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 cups BOB'S RED MILL masa harina
  • ¼ teaspoon sea salt
  • 1½ cups hot water
  • tomato salsa, as desired
  • grated cheese of choice
  • EDEN organic beans, prepared as desired
Yellow Fried Rice

Cook rice. Set aside and cool. In wok or frying pan, heat sesame oil. Add onion. Fry lightly for a few minutes. Add peas, carrots and corn. Cook til heated. Set aside vegetables in bowl or on one side of frying pan. Scramble eggs. Mix in vegetables, rice, soy sauce and Turmeric.
serves 3 to 4.

yellow fried rice

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 3 cups LUNDBERG cooked rice of choice, cooled
  • 2 tablespoons SPECTRUM sesame oil
  • 1 small white onion, chopped
  • 1 cup STAHLBUSH ISLAND FARMS frozen classic mixed vegetables, thawed
  • 2 eggs, beaten
  • 1 tablespoon or to taste SAN-J soy sauce
  • ¼ to ½ teaspoon dried Turmeric, for color
Pasta with Red Clam Sauce

Heat olive oil in skillet. Add garlic and sauté until lightly browned. Add tomato pieces. Cook briefly until tomatoes are soft. Add drained clams and parsley. Cook on low heat for about 15 minutes, stirring occasionally. Season with pepper. Keep sauce warm while pasta is prepared. Use clam liquid for cooking pasta or add to clam sauce for a thinner sauce. Serve pasta with sauce and sprinkle Parmesan cheese on top.
serves 4.

pasta with red clam sauce

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 2 to 3 cloves garlic, minced
  • 1 medium tomato, diced
  • 1 can NATURAL SEA chopped clams, drained, with liquid set aside
  • fresh or dried parsley, to taste
  • black pepper, to taste
  • 4 portions BIONATURAE cooked pasta of choice
  • ORGANIC VALLEY Parmesan cheese, grated
Macaroni and Cheese

Preheat oven to 350F. Cook pasta in large pot. Drain, saving about one cup of the water. Set pasta aside to cool. In same pot on low heat, melt butter. Add flour. Stir for a few minutes, until mixture is lightly browned. Add milk. Cook, stirring occasionally, until sauce bubbles and thickens, adding more flour if needed. Add cheeses. Stir until blended. Remove from heat. Add pasta, tomatoes, and parsley. If mixture is too thick, add some of the reserved pasta-cooking water. Grease baking pan. Bake for about 25 minutes or until lightly browned on top.
serves 6.

tomato parsley macaroni and cheese

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 3 to 4 cups BIONATURAE pasta of choice, uncooked
  • 3 tablespoons VERMONT BUTTER AND CHEESE butter
  • 3 tablespoons BOB'S RED MILL all purpose flour
  • 2 cups KIMBALL BROOK FARM milk
  • 2 cups mixed CABOT cheddar cheese and APPLEGATE FARM Swiss cheese
  • cherry tomatoes, cut in half
  • fresh or dried Parsley, chopped, no stems
Black Bean Garlic Burgers

Drain beans, saving bean liquid in small bowl. In mixing bowl, mash beans and garlic together with a fork. Add 1 tablespoon of olive oil. Add remaining ingredients, adding oats and more bean liquid if needed. Mixture should be firm but not too dry. Coat hands with oats. Shape bean mixture into four burgers. Sprinkle oats onto plate. Place burgers on plate. Cover with plastic wrap, and refrigerate for an hour or two, or even over night. Fry burgers in heated, oiled skillet, until burgers are lightly browned on each side and are heated throughout. Serve with English muffins or pita bread, and fresh seasonal vegetables.
serves 4.

black bean garlic burgers

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 cup EDEN organic black beans, drained (save liquid)
  • 1 clove garlic, minced
  • 1 tablespoon COLAVITA organic olive oil, plus extra for frying
  • ¼ cup red or green pepper, finely chopped
  • ¼ cup carrot, grated
  • ¼ cup red or yellow onion, finely chopped
  • ¼ cup corn
  • ¼ cup BOB'S RED MILL rice flour
  • BOB'S RED MILL rolled oats, as needed
  • 1 tablespoon fresh parsley leaves, chopped
  • ½ teaspoon dried cumin
  • salt and pepper, to taste
  • FOOD FOR LIFE English muffins
Ancient Harvest Spaghetti

In heated skillet, lightly sauté chopped garlic. Add spinach leaves. Cook until spinach is soft. Set aside. Cook pasta. Drain. In still-warm pasta pot, combine pasta with spinach and garlic. Add shredded Parmesan cheese as desired. Season with pepper. Serve with good crusty bread.
NOTE: Any pasta can be substituted.
serves 3 to 4.

ancient harvest spaghetti with spinach and parmesan

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 tablespoon chopped garlic
  • 2 handfuls fresh baby spinach leaves, no stems OR
  • STAHLBUSH ISLAND frozen spinach, about ¾ cup cooked and drained well
  • ANCIENT HARVEST organic corn and quinoa flour spaghetti, cooked, 3 to 4 servings
  • ¼ to ½ cup shredded ORGANIC VALLEY PARMESAN
  • freshly-ground pepper, to taste
Japanese Rice

Place cooked rice in large mixing bowl. Gently mix in salmon and Nori squares. Add avocado cubes. Mold rice mixture into soup bowls. Turn upside down while holding the bowl over the serving plate. This will form the rice mixture into a very appealing mound shape. Serve with Tamari on the side and garnish with sesame seeds.
serves 4 to 5.

japanese rice with salmon

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 5 to 6 cups LUNDBERG sushi rice or brown rice, cooked and cooled
  • about 10 oz. NATURAL SEA or HENRY & LISA'S salmon, cooked and flaked
  • ½ sheet EMERALD COVE or MAINE COAST Nori, cut into one inch squares
  • ½ avocado, peeled and cubed
  • SAN-J Tamari on the side
  • sesame seeds, optional
Black Bean Chili

In large skillet, heat olive oil. Add onion, green pepper, garlic, and carrots. Sauté until lightly cooked. Add ground beef to vegetable mixture and fry until the ground beef is cooked. Place all ingredients into a crock pot or double boiler. Add one can of beans, including the liquid. Add chili powder and cumin. Cook til heated and flavors are well blended together. Garnish with grated cheese if desired.
serves 3 to 4.

black bean chili

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon olive oil
  • 1 small white onion, chopped
  • ½ green pepper, chopped
  • 2 to 3 garlic cloves, peeled and chopped
  • 1 carrot, chopped
  • 1 15 ounce can EDEN organic black beans
  • 4 to 5 ounces GAYLORD FARM, Waitsfield, Vermont, ground beef
  • ½ teaspoon chili powder, or to taste
  • ½ teaspoon ground cumin, or to taste
Oven-Baked Fried Chicken

In covered glass or stainless bowl, marinate chicken pieces in yogurt in refrigerator for several hours or overnight. In plastic bag, combine flour, pepper, paprika, and parsley. Place one piece of chicken at a time into the bag. Shake to coat the chicken with the flour mixture. Preheat oven to 350F. Grease baking pan. Place chicken pieces in pan. Dot chicken with dabs of Earth Balance spread. Bake for about 45 minutes, or until chicken is cooked throughout. While chicken is baking, cover with more flour mixture and pan juices, if needed. If chicken is too dry, pierce pieces to release juices for basting.
serves 4.

oven-baked "fried" chicken

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 4 pieces MISTY KNOLL Vermont chicken, rinsed and dried
  • ½ cup BUTTERWORKS FARM Vermont organic whole plain yogurt
  • ¾ cup BOB'S RED MILL organic unbleached white flour
  • freshly-grated black pepper, as desired
  • paprika, as desired
  • dried parsley, as desired
  • 1 to 2 tablespoons EARTH BALANCE Buttery Spread
Tomato Garbanzo Spread

In wooden bowl, mash Garbanzo beans. Prepare tomato: cut in half and scoop out middle juicy part for use. Set aside in small bowl. Transfer mashed beans to mixing bowl. Add garlic, scallions, tomato, lemon juice, tahini, parsley, pepper, and cumin. Mix until a spreadable consistency, adding more lemon juice or tomato if needed. Place spread in serving dish. Sprinkle with paprika. Serve with pita bread.
serves 4 to 5.

tomato garbanzo spread

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 ½ cups EDEN organic Garbanzo beans, drained
  • 2 cloves garlic, minced
  • 2 scallions including the green tops, chopped
  • 1 ripe medium tomato-use all of the tomato but the skin (see instructions)
  • 2 tablespoons SANTA CRUZ organic lemon juice
  • ¼ cup JOYVA roasted natural tahini
  • fresh or dried parsley, chopped, to taste
  • freshly-grated black pepper, to taste
  • dried cumin, to taste
  • paprika to sprinkle on top of spread
  • FOOD FOR LIFE sprouted grain pita bread or
    AGAINST THE GRAIN gluten-free pita bread
Rice Noodles with Shrimp

Prepare rice noodles per instructions on box. Set aside. In large skillet, heat some oil and sauté shrimp until cooked. Set aside. Add more oil if needed, and scramble eggs. Set aside. Sauté vegetables. In skillet, gently mix together and heat rice noodles, shrimp, eggs and vegetables. Season with sesame oil and soy sauce. Garnish with chopped peanuts and green part of scallions.
serves about 4.

rice noodles with shrimp

*NOTE: Brand names are available at Sunflower Natural Foods.
  • about ½ box THAI KITCHEN rice noodles
  • about 16 HARRY AND LISA'S natural shrimp, thawed, tail sheaths removed
  • vegetable oil for sauté
  • 1 to 2 eggs, beaten
  • 1 thin slice of fresh ginger, peeled and minced
  • 1 to 2 scallions, sliced, with green part included
  • 1 carrot, sliced
  • SPECTRUM organic sesame oil
  • SAN-J soy sauce
Chicken with Winter Vegetables

Rinse chicken pieces. Place in glass or stainless steel bowl. Cover with lemon juice, olive oil, parsley flakes, and a bit of black pepper. Cover, and refrigerate over night. Place chicken into baking pan. Spread chunks of vegetables on and near the chicken. Bake at 350F for around an hour, or until chicken is fully cooked. While cooking, baste the chicken and vegetables with the pan juices. If more liquid is needed, use vegetable stock.
serves 4 to 5.

chicken with winter vegetables

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 4 to 6 MISTY KNOLL chicken drumsticks or other pieces
  • approximately 2 tablespoons SANTA CRUZ organic lemon juice
  • approximately 3 tablespoons COLAVITA organic olive oil
  • dried parsley flakes, to taste
  • freshly ground black pepper, to taste
  • 3 carrots, chopped into chunks
  • 1 to 2 potatoes, cut into chunks
  • 1 very small head of cabbage, cut into chunks
  • ORGANIC GOURMET vegetable stock, if needed
Turkey Lasagna

Make your favorite tomato sauce, using garlic, onions, chopped carrots, herbs,.. Set aside. In mixing bowl, combine filling ingredients: Ricotta, cottage cheese, egg and pepper to taste.

To assemble Lasagna:

  • spread thin layer of sauce over bottom of pan
  • cover with 4 noodles
  • cover with half the Ricotta cottage cheese filling
  • cover with sauce
  • half of the Mozzarella
  • half of the ground Turkey
  • 4 noodles
  • rest of filling
  • sauce
  • remaining Mozzarella..but save a bit for the top
  • remaining ground Turkey
  • 4 noodles
  • sauce
  • Parmesan and some saved Mozzarella

Bake covered in preheated 375F oven for about 45 minutes...uncover for the last 10 minutes. Let sit for around 10 minutes before serving.
serves 8.

turkey lasagna

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 can MUIR GLEN organic tomato sauce
  • 12 BIONATURAE organic Lasagna noodles, half-cooked, drained and cooled
  • 2 cups MAPLEBROOK Ricotta cheese or KALONA organic cottage cheese or a combination of both
  • 1 egg, beaten
  • ¾ lb. MAPLEBROOK Vermont Mozzarella cheese, grated
  • about ¾ lb. STONEWOOD or MISTY KNOLL ground Turkey, cooked (omit, for vegetarian version)
  • ½ cup ORGANIC VALLEY Parmesan cheese, grated
  • 9" by 13" baking dish
Tuna Vegetable Burgers

In skillet, heat some olive oil and lightly sauté onion, carrot and celery. Put aside. In bowl, mix together drained Tuna fish, bread crumbs, eggs, parsley, lemon juice, and pepper. Add vegetable mixture. Add more bread crumbs if the mixture is too wet. Form into 4 burgers. Put on plate and cover with plastic wrap. Cool in refrigerator for several hours, until ready to eat. In skillet, heat oil and cook burgers until browned on each side and heated throughout. Serve with lemon, greens, and tomato.
serves 4.

tuna vegetable burgers

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 to 2 tablespoons COLAVITA organic olive oil, for frying
  • 1 to 2 tablespoons red or yellow onion, minced
  • 1 medium carrot, minced
  • 1 medium celery stalk, minced
  • 2 cans Natural Sea tuna fish, in water, drained
  • about ⅔ cup homemade bread crumbs OR
  • EDWARD AND SONS organic bread crumbs
  • 2 eggs, beaten
  • fresh Parsley, chopped, to taste
  • squeeze of wedge of fresh lemon
  • freshly ground pepper, to taste
tortillas with salsa and egg

In mixing bowl, combine tomato, onion with greens, garlic, Jalapeno, and lemon juice. Let sit for an hour or so, or to suit your schedule. Drain excess liquid. In cast iron skillet, heat light amount of cooking oil. Gently heat tortillas on both sides. Keep warm on plate covered with kitchen towel. Fry eggs, melting cheese on top. To assemble: Place warm tortilla on plate. Cover tortilla with salsa and fried egg/cheese.
serves 4.

tortillas with salsa and egg

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 medium to large tomato, chopped
  • 1 medium onion, chopped (include some of the green top or green part of scallions)
  • 1 clove garlic, chopped
  • Jalapeno pepper, broiled or grilled, and minced, to taste
  • 1 teaspoon SANTA CRUZ organic lemon juice
  • cooking oil for frying tortillas and eggs
  • 4 MARIA AND RICARDO'S tortillas (or gluten-free alternative)
  • 4 eggs, gently fried
  • GRAFTON VILLAGE cheddar chili cheese, or other cheese, grated

In glass or stainless bowl, mix together all ingredients except salmon. Marinate salmon in this mixture for up to 45 minutes in the refrigerator. Make sure that all of the salmon is covered with the marinade. Save some of the marinade for basting the salmon while cooking. Fry, grill, broil, or bake salmon until heated throughout and browned on top.
serves 4.

lemon salmon with herbs

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 lb.NATURAL SEA salmon filets
  • ½ cup COLAVITA organic olive oil
  • ¼ cup SANTA CRUZ organic lemon juice
  • 1 teaspoon ground coriander
  • 1 teaspoon dried oregano
  • 1 clove garlic, minced

In bowl, blend flour, yeast and salt. Add water and mix thoroughly until dough is smooth and not too sticky. Place dough onto floured surface and knead for 10 to 15 minutes. Shape into large round. Place in a floured bowl. Cover with plastic wrap and let sit at room temperature for a day or two, depending on your schedule.
When ready to bake, place dough on floured board. Cut into four sections and shape each into section into a ball. Let rest at room temperature for about a half hour or so. Pre-heat oven and pizza stone to 500F. As oven heats, shape each dough ball into a pizza round, by using a rolling pin or your hands. Place on floured pizza peel or board. Lightly cover pizza rounds with tomato sauce, cheese, and toppings, as desired. Slide pizza rounds from peel onto pre-heated pizza stone. Bake until the bottoms of the pizzas are lightly browned.
makes 4 small pizzas

pizza !

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 3 ¾ cup BOB'S RED MILL organic unbleached white flour
  • ¼ teaspoon RED STAR dry baking yeast
  • 1 scant teaspoon salt
  • 1 ½ to 2 cups good water, at room temperature
  • 1 can MUIR GLEN organic tomato or pizza sauce
  • ½ lb. MAPLEBROOK whole milk Vermont Mozzarrella cheese
  • dried parsley, oregano, basil..added to tomato sauce
  • pizza toppings as desired
Chicken with Tomato and Onion

Rinse chicken pieces. Place in bowl. Pour olive oil and lemon juice over chicken. Sprinkle with dried Parsley. Refrigerate overnight, occasionally turning over the chicken to make sure it is all covered with the olive oil and lemon juice. Add more olive oil if needed. Preheat oven to 350F. Place chicken in baking pan, along with tomato and onion chunks. Add potatoes in oven if desired. Bake for about 45 minutes, basting chicken with juices every 15 minutes or so. Bake until chicken is cooked throughout.
serves 4.

chicken with tomato and onion

*NOTE: Brand names are available at Sunflower Natural Foods.
  • Vermont MISTY KNOLL chicken, cut in pieces to serve 4
  • ⅛ cup COLAVITA organic olive oil
  • 1 teaspoon KNUDSEN lemon juice (or juice from fresh lemon)
  • 1 medium tomato, cut into large chunks
  • 1 medium onion, cut into large chunks
  • dried Parsley
  • 4 small potatoes, if desired
Lentil Carrot Burger

Place drained lentils in mixing bowl. In skillet, fry onions, garlic, mushrooms, carrot, and walnuts until lightly cooked. Add mixture to lentils. Also add flour, oats, and parsley. Refrigerate mixture for about one hour. Form into five to six burgers. Fry burgers in olive oil in skillet until gently browned on each side and heated throughout. Toast English muffins. Serve with cheese, tomatoes, lettuce, and potato chips, or as desired.
makes 5 to 6 burgers.

lentil carrot burgers

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 can WESTBRAE organic cooked lentils, drained
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 large clove garlic, diced
  • 4-5 mushrooms, chopped
  • 1 small carrot, chopped
  • small handful walnuts, chopped
  • ¼ cup whole wheat flour
  • ¼ cup rolled oats
  • 1 teaspoon dried parsley
  • FOOD FOR LIFE organic English Muffins
Japanese New Year's Soba Noodles

Prepare soba noodles. Rinse with cold water, and set aside. In wok or frying pan, heat peanut oil and lightly fry carrot, scallions, ginger and garlic. Add soba noodles, and stir gently until mixture is warm. Add sesame oil to taste. Also tasty with tofu, chicken, egg, or pork. Garnish with red pepper flakes, scallions and sesame seeds.
serves 2 to 3.

New Year's Soba Noodles

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 4 oz. EDEN buckwheat soba noodles
  • 1 tablespoon peanut or other frying oil
  • 1 carrot, cut into matchstick size pieces
  • 2 scallions, cut on diagonal, same length as carrots
  • 1 slice of fresh ginger, size of a nickel, peeled and chopped
  • 2 cloves garlic, minced
  • approximately 1 tablespoon SPECTRUM organic sesame oil
  • tofu, chicken, egg, pork, as desired
  • red pepper flakes
  • scallions, chopped
  • sesame seeds
Whole Wheat Spaghetti with Meat Sauce

In lightly oiled skillet, brown meat. Drain off any excess fat. In medium pot or crock pot, combine browned meat, tomatoes, garlic, herbs and pepper. Cook at low heat until flavors are blended. Serve on whole wheat spaghetti or other pasta, as desired.
serves 3 to 4

whole wheat spaghetti with meat sauce

*NOTE: Brand names are available at Sunflower Natural Foods.
  • approximately ¾ pound of GAYLORD FARM ground beef
  • ½ can MUIR GLEN organic diced tomatoes, or fresh tomatoes, chopped
  • 2 cloves garlic, chopped
  • dried or fresh parsley, oregano, and basil
  • freshly-ground black pepper, to taste
  • BIONATURAE organic whole wheat spaghetti, cooked
Tomato Whole Wheat Couscous Cakes

In medium pot, bring water to a boil. Add couscous. Cover and remove from heat. Let sit for 5 minutes. Uncover and stir gently. Add remaining ingredients and stir until blended. In skillet, heat olive oil. Divide couscous mixture into 4 portions. Place round portions in medium hot skillet and fry on each side until golden brown.
serves 3 to 4

tomato whole wheat couscous cakes

*NOTE: Brand names are available at Sunflower Natural Foods.
  • ½ cup water
  • ⅓ cup uncooked BOB'S RED MILL Durham wheat
    golden couscous
  • 5 chives, chopped
  • 1 small tomato, diced
  • ¼ cup or less Feta cheese, crumbled
  • 1 egg, beaten
  • pepper to taste
Easy Meatloaf

Place ground beef in mixing bowl. Add beaten egg and all other ingredients. Mix until blended. Place in lightly oiled loaf or round pan. Rolled oats can also be sprinkled onto the bottom of the pan. Bake at 350 F for approximately 35 minutes or until done.
Serves 4 to 5

easy meatloaf

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 lb. GAYLORD FARM ground beef
  • 1 egg, beaten
  • approximately ¼ to ½ cup rolled oats
  • 1 medium carrot, thinly sliced
  • 1-2 cloves garlic, chopped
  • 1 medium tomato, chopped
  • herbs as desired
Fettucine with Pesto

Combine flours in small mixing bowl. Make well in center. Add beaten egg. Mix with fork until well blended. Add water until dough is smooth but not sticky. Make dough into a ball. Place in floured bowl. Cover with plastic wrap and let rest for about one hour. (Or refrigerate and bring to room temperature about one hour prior to cutting the pasta.)
On floured surface, roll dough into thin layer. Cut into thin strips with knife or serrated pasta cutter. Boil until cooked, about 8 minutes. Serve with pesto or other sauce, as desired. (Note that extra uncooked cut pasta can be frozen.)
Serves 4 to 5

homemade fettuccine with pesto

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1¼ cups white flour
  • ¼ cup whole wheat flour
  • 1 egg, beaten well
  • approximately ½ cup water
Stir Fry with Peanuts

In wok or large skillet, heat sesame oil. Add scallions, ginger, carrots, vegetables, and tofu or other protein. Stir occasionally until gently cooked. Add peanuts and soy sauce and heat for a few more moments. Serve with cooked brown rice and additonal sesame oil if desired.
Serves 4 to 5

stir fry with peanuts

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 cups organic cooked brown rice
  • 1 tablespoon SPECTRUM sesame oil
  • 2 scallions, sliced on the diagonal
  • 1 slice fresh ginger, minced
  • 1 medium carrot, sliced on the diagonal
  • bok choy, broccoli and other vegetables as desired
  • WOODSTOCK tofu or other protein, in chunks
  • 1 tablespoon roasted peanuts
  • 1 teaspoon SAN-J soy sauce, or to taste
Potato Chive Pancakes

Grate potatoes coarsely onto brown paper towels. Remove moisture from potatoes using paper towels. In bowl, combine egg, chives and black pepper. Add grated potatoes. Mix in whole wheat flour until mixture is a consistency for thick pancake batter. Heat oiled skillet. Fry pancakes on both sides until browned and cooked throughout. Serve with applesauce or sliced apples and sour cream or plain yoghurt.
Serves 2-3

potato chive pancakes

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 medium potatoes
  • 1 egg, beaten
  • whole wheat flour
  • 3 to 4 fresh Chives, chopped
  • freshly-ground black pepper
  • applesauce or red apple slices
  • sour cream or plain yoghurt
Egg Sesame Nori Rolls

In hot oiled small skillet, heat beaten egg until cooked throughout. It should resemble a flat omelette. Cut into thin strips. Mix small amount of Wasabi powder with water to make a paste. Lay out sushi roller or cloth napkin and place Nori sheet on top. Using spoon, spread rice evenly over Nori sheet, wetting spoon to prevent sticking to the rice. Cover Nori sheet, except for 2" wide strip along far edge. Lay filling along edge closest to you: start with a very thin spread of Wasabi, add strips of egg, sprinkle with sesame seeds. Roll, and seal edges with water. Using very sharp knife, slice Nori roll into sections, wetting knife in between cutting. Serve with Tamari, pickled ginger and additional Wasabi.
Serves 1-2

egg sesame nori rolls

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 sheet EMERALD COVE Organic Pacific Nori
  • approximately 1½ cups cooked, cooled sushi rice
  • 1 egg, beaten
  • EDEN Wasabi powder
  • sesame seeds
  • bamboo sushi roller or thick cloth napkin
  • gluten-free SAN-J Tamari
  • GINGER PEOPLE Organic Pickled Sushi Ginger

In mixing bowl, mash Garbanzo beans. Add all ingredients except the oil. Use enough wholewheat flour so that the mixture is not too sticky. Cover bowl with plastic wrap and chill for at least one hour, or until ready to cook.
To make Falafels: Keeping your hands well-floured, shape mixture into small size balls, about one inch in diameter. Dust each lightly with flour. Heat about one inch of oil in wok or skillet. When oil is hot, add about a third of the Falafels. Turn Falafels as they cook, making sure that all sides are golden. Repeat with remaining Falafels. Drain on paper towel. Serve with a simple Tahini/lemon/yogurt sauce; lettuce; tomato; and pita bread.
Makes approximately 20 Falafels.


*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 cups cooked EDEN organic Garbanzo beans, mashed
  • 2 cloves garlic, crushed
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground turmeric
  • salt, pepper, cayenne pepper, as desired
  • 1 medium egg, beaten
  • 1½ tablespoons Tahini
  • 1½ to 2 tablespoons wholewheat flour
  • oil for frying
Garbanzo Wheat Burgers

Place bulgur in bowl and cover with boiling water for 30 minutes. Combine softened bulgur with remaining ingredients (above first line) in blender or food processor. Add flour so that the mixture is not too sticky and it can be handled. Form mixture into burgers using a half cup measure. Coat burgers with flour. Refrigerate for an hour or until ready to cook. Fry burgers in oil on medium heat. Cook until browned on each side.
Serves 5 to 6

garbanzo wheat burgers

*NOTE: Brand names are available at Sunflower Natural Foods.
  • ¼ cup bulgur
  • 1 cup boiling water
  • 1 can EDEN Organic Garbanzo Beans, drained
  • 1 large garlic clove, chopped
  • 1 large egg
  • 1 tablespoon plain yogurt
  • 1 teaspoon dried parsley, or chopped fresh parsley
  • ¼ teaspoon cumin
  • a bit of cayenne pepper
  • freshly-ground pepper
  • whole wheat flour for coating burgers
  • oil for frying burgers
Black Bean Tacos

In soup pot or crock pot, combine beans, garlic, tomato, chili pepper flakes and pepper. Cook on low until heated throughout. Add brown rice and cook for a few more minutes. Heat taco shells in toaster oven or in dry skillet. Fill taco shells with bean mixture and garnish with grated cheese.
Serves 2 to 3

black bean tacos

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 6 GARDEN OF 'EATIN yellow corn taco shells
  • 1 can EDEN organic black beans, no salt, drained
  • 3 cloves of garlic, chopped
  • 1 small tomato, chopped
  • dried red chili pepper flakes to taste
  • freshly-ground pepper to taste
  • ½ cup cooked brown rice
  • grated hard cheese
Sushi Rice with Avocado and Egg

In pan, combine rice with water or stock. Cover, bring to a boil. Stir once, cover, and simmer for about 20 minutes. Remove from stove and let stand until ready to eat. To make round shape, serve rice with ice cream scoop. Surround rice with thin slices of avocado and eggs. Season with sesame oil and sprinkle sesame seeds on top.
Serves 2

Sushi Rice with Avocado and Egg

*NOTE: Brand names are available at Sunflower Natural Foods.
  • ½ cup LUNDBERG organic white sushi rice
  • 1 cup water or stock
  • ripe avocado, sliced
  • 2-3 eggs (poached, fried, or as an omelette)
  • SPECTRUM sesame oil
  • sesame seeds
Chicken and Bean Chile

In crockpot or heavy pot on stove, combine all ingredients. Cook covered at low heat for about 45 minutes. Add chicken. Cook until heated throughout. Garnish with grated cheese and Parsley. Serve with corn bread or corn tortillas or chips.
Serves 2-3

Chicken and Bean Chili

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 15 oz.can EDEN organic Pinto beans, no salt
  • 1 large tomato, chopped
  • 2 garlic cloves, chopped
  • pinch of red dried chili peppers
  • ½ cup to 1 cup leftover cooked chicken, cut into chunks
  • grated cheese and Parsley as garnish
Garlic Herb Chicken with Potatoes

In bowl, combine olive oil, herbs, garlic, and pepper to taste. Cover chicken with this mixture. Bake chicken and potatoes at 350F for 45 minutes or until done. Potatoes may need less cooking time then the chicken. During the baking, drain off excess juices, and also make sure that chicken stays moist by basting with juices.
Serves 2-3

garlic herb chicken with potatoes

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 Vermont MISTY KNOLL
    chicken legs
  • 3 tablespoons olive oil
  • ½ teaspoon dried parsley
  • ½ teaspoon dried basil
  • 2 garlic cloves, diced
  • freshly ground pepper, to taste
  • 3 to 6 small potatoes
Udon Noodles with Peanuts

Prepare Udon noodles for 2-3. Cool to lukewarm. Blend with sesame oil and snowpeas. Add freshly ground pepper, and top with chopped peanuts.
Serves 2-3

udon noodles with peanuts

*NOTE: Brand names are available at Sunflower Natural Foods.
  • UDON wheat noodles, or gluten-free alternative
  • 2 to 3 teaspoons KADOYA Japanese sesame oil
  • 6 to 8 steamed snowpeas, sliced thinly
  • freshly ground pepper, to taste
  • 1 tablespoon unsalted peanuts, chopped
Pasta with Spinach Pesto

Prepare pasta of choice for 3-4, per directions on package. Combine all ingredients in blender or food processor. Blend until smooth. Serve over hot pasta.
Serves 3-4

pasta with spinach pesto

*NOTE: Brand names are available at Sunflower Natural Foods.
  • BIONATURAE pasta
    or gluten-free alternative
  • ½ cup cooked spinach, well drained
  • 5 to 6 fresh Basil leaves
  • 1 large clove garlic, minced
  • 1 tablespoon plain yogurt
  • 1 tablespoon ORGANIC VALLEY Parmesan cheese, grated
  • pepper to taste
Spaghetti with Tomato Garlic Sauce

Prepare spaghetti for 2-3, per directions on package. Place in serving bowl and keep warm. Heat olive oil in skillet. Add tomato and sauté for a few minutes, stirring occasionally. Add garlic and parsley, Sauté for a few more minutes. Put sauce on pasta, top with grated Parmesan, to taste.
Serves 2-3

spaghetti with tomato garlic sauce

*NOTE: Brand names are available at Sunflower Natural Foods.
  • BIONATURAE spaghetti
    or gluten-free alternative
  • 1 tablespoon organic COLAVITA extra virgin olive oil
  • 1 medium tomato, chopped
  • 2 cloves of garlic, chopped
  • 1 teaspoon dried parsley
    (or 2 tablespoons fresh parsley)
  • 1-2 tablespoons Parmesan cheese, freshly grated
Lentil and Potato Stew

Soak lentils in 2 ½ cups of water overnight. Drain and rinse. Place in pot with 3 cups water or stock. Add tomatoes, garlic, carrot, potato and herbs. Green pepper will be added after first hour so it does not become overcooked. Cover, simmer at low heat, stirring ocassionally, until lentils are done, about two hours. Garnish with slices of Swiss cheese.
Serves 4-6

lentil and potato stew

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 cup organic dried green lentils
  • 2 ½ cups good water for soaking lentils
  • 3 cups good water or stock for cooking lentils
  • 1 cup MUIR GLEN Organic Diced Tomatoes, No Salt
  • 2 cloves garlic, coarsely chopped
  • l large carrot, thickly sliced
  • 1 large potato, cut into big chunks
  • 1 green pepper, cut into big chunks
  • 1 teaspoon each: dried parsley, oregano, basil
  • freshly ground pepper to taste
  • sliced Swiss cheese, cut into strips for garnish
Curried Garbanzo Beans with Potatoes

Boil potato until almost soft. Heat oil in cast iron skillet. Sauté carrots and scallions for a few minutes. Add potatoes, (tomato and green pepper if desired), garbanzo beans and curry powder. Stir occasionally until heated. Season with salt and pepper to taste. Garnish with parsley.
Serves 2.

curried garbanzo beans with potatoes

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 medium potato, cut into chunks
  • 1 tablespoon olive oil
  • 1 medium carrot, sliced
  • 2 whole scallions, sliced
  • medium tomato and green pepper, diced (optional)
  • 1½ cups EDEN Organic Garbanzo Beans, No Salt
  • ½ teaspoon curry powder
  • dried or fresh parsley to garnish