While potatoes roast, heat the oil in a heavy soup pot over medium heat.
Add the onion, celery and
carrots and cook until tender and translucent. Add the flour and stir so it doesn't stick to the bottom
of the pan. Stir in the stock and bring to a simmer, stirring often.
Peel the warm potatoes and add the pulp to the simmering soup. Bring the
soup back to a simmer
and season with salt and pepper. Puree the mixture in a blender, strain it and return it to a clean pot.
Slowly warm the soup and adjust seasonings.
Place the soup in warm serving bowls and garnish with the shiitake mushroom slivers.
Spring onions - chopped 4
Red onion - chopped 1
Chilli peppers 2
Shoyu 2/3 cup
Red Wine Vinegar ¼cup
Sesame oil 2 TBS.
Honey/ Rice Honey 1 TBS.
Thyme - fresh 1 TBS. Or 1 tsp. dried Ground
cloves ¼ tsp.
Nutmeg ¼ tsp.
Allspice ¼ tsp.
Tempeh 1 packet
Combine spring onions, onion and pepper in food processor and puree into paste.
Add remaining ingredients except tempeh and process until mixed. Slice tempeh.
Marinate tempeh and grill on both sides, basting with marinade.
About the Ingredients:
TEMPEH is a fermented soybean food from Indonesia. Tempeh can be
substituted in recipes calling for meat, poultry or fish. It needs to be cooked
especially with Soy Sauce or lightly salted water to aid digestion. It can be
stored in the fridge or freezer. It is high in protein, fibre, iron and calcium.
It is low in saturated fats but contains essential fats such as Omega 3 oils,
which help to distribute the fat-soluble vitamins around the bloodstream. This
helps to supply energy to the body.
Barley 1 cup Red Lentils ½ cup
Sunflower Seeds ¼ cup
Water 5 cups Sea salt ½ tsp.
Bay leaf 1
Preheat oven to 180' C. Wash barley and red lentil separately. Place barley and lentils in pot with remaining ingredients and bring to a boil; reduce heat and simmer for 2 minutes. Pour the mixture into a 20-22 cm loaf pan (preferably glass), cover with foil and bake 1 hour. Serve in slices with the Parsley Walnut or Miso Pesto Sauce
About the Ingredients:
SUNFLOWER SEEDS are high in protein, all essential amino acids, Vitamin D (which helps metabolise all main minerals), high in calcium (bone development, proper digestion and muscle growth), phosphorous (mental alertness and repair of nervous system); potassium (muscle development, energy and healthy heart action); magnesium (nerve mineral, promotes digestion, bone growth, healthy teeth); silicon (for arthritis and healthy hair, skin and eyesight); IRON (blood development and protein metabolism); Vitamin E, B and essential fatty acids. LENTILS are easy to digest. Low fat, high in iron, magnesium, vitamin A and B1, B2, B3, 24% protein,50% carbo. Net protein utilisation is low as not all-essential amino acids are supplied. To obtain full benefit from protein, add tahini or whole grains (rice).
Spring Onion 6
Corn or Sesame Oil 1 TBS
Walnut pieces- ½ cup
Water 1 cup
Kuzu 1 TBS
Shoyu/Tamari 1 TBS
Finely chop spring onions and parsley. Heat oil in small saucepan, add spring onions and sauté for 2-3 minutes. Add walnuts and sauté 2 minutes more. Dissolve kuzu in water, add to onions, and then add parsley. Place in food processor and blend.
About the Ingredients:
PARSLEY is high in iron, folate, calcium, chlorophyll (slows down ageing!)
contains beta-carotene (10000iu per ½ cup); vitamin c, plus antioxidants,
which appear to block synthesis of cancer producing prostaglandins. Parsley
also strengthens the immune and cardiovascular systems. Potassium, calcium,
phosphorous and iodine heals kidney and urinary tract infections, raises
energy levels and eases the pain of rheumatism.
noodles, stir-fries keep refrigerated for 1 week
Fresh basil 2 cups
Garlic 2 cloves
Water ½ cup
Miso 1 tsp.
Water - hot 1/3 cup
Olive oil 2 TBS
optional roasted pine nuts, walnuts or cashews 2-3 TBS
Blend basil and garlic with ½ cup water and place in saucepan. Bring to boil then
simmer 2 minutes. In blender mix miso in 1/3 cup hot water, add oil and roasted
nuts. Add cooked basil/garlic and mix in gently to retain crunchy texture.
Brown pears 2-3
Soymilk 1 ½ cups
Vanilla extract 1 TBS OR Vanilla bean Cinnamon stick Raisins 1 TBS
Honey 1 TBS
Kuzu starch 2 full TBS diluted in 1/3 cup water
Stew pear halves in a little apple juice or water until tender. (Stew with a cinnamon
stick and vanilla bean for extra flavour). Place 2 cups Bonsoy in pot with raisins
and honey. While heating, mix in diluted kuzu and stir until thickened. Serve
custard over pears.
About the Ingredients:
PEARS are low in calories, fat and sodium, contain more water soluble fibre
than apples (including pectin) and they also supply more potassium for normal
bowl function and cholesterol lowering. Pears have vitamin C and they are
also high in folic acid, which is essential for blood formation. Kuzu starch
that treats colds, reduces fevers, good for high blood pressure and
strictures of the heart, stiff muscles, neuralgia and rheumatism, treats
diarrhoea or weakness.
Arame Sea Vegetable handful
Celery 3 stalks
Spring onions 3
Mesclun lettuce/ rocket mix/watercress
Parsley Walnut Dressing
Corn or Sesame Oil 1 TBS
Walnut pieces- ½ cup
Water 1 cup
Kuzu 1 TBS
Shoyu/Tamari 1 TBS
Rinse and boil arame in water for 5-10 minutes (approx. 10 gm Arame = 1 ½ cups water).
Drain and cool. Slice celery into matchsticks; slice radishes into disks; chop spring onions.
Combine in a salad bowl with shredded lettuce and arame. Finely chop spring onions and
parsley. Heat oil in small saucepan, add spring onions and sauté for 2-3 minutes. Add
walnuts and sauté 2 minutes more. Dissolve kuzu in water, add to onions, and then add
parsley. Place in food processor and blend. Pour over salad vegetables.
About the Ingredients:
RADISHES ARE NEAR ZERO CALORIES MEMBERS OF THE CABBAGE-MUSTARD FAMILY,
HIGH IN VITAMIN C AND MINERALS. SELENIUM. STIMULATES APPETITE, DIURETIC,
LOOSENING CATARRHAL CONGESTION, AN EXCELLENT SOURCE OF MINERAL CHOLINE
WHICH PROMOTES DIGESTION OF PROTEIN FOODS, AS CHOLINE STIMULATES PRODUCTION
OF HYDROCHLORIC ACID. ALSO CONTAINS SILICON FOR MAINTENANCE OF HEALTHY
TEETH, HAIR AND CLEAR VISION, ALSO PREVENTING NERVOUS EXHAUSTION AND MENTAL
FATIGUE. PARSLEY ANTIOXIDANT, VITAMIN A - GOOD FOR COMPLEXION AND
ACTS AS A DIURETIC OR ANTI PMS AID. HIGH IN IRON, FOLATE, VEGETABLE CALCIUM
AN CHLOROPHYL (SLOWS AGING!) WALNUTS GOOD PROTEIN SOURCE, CONTAINS POLYUNSATURATED
ESSENTIAL OMEGA 3 RICH OILS, B VITAMINS (biotin is essential for the conversion
of unsaturated fats into the form of usable energy). IN TRADITIONAL
CHINESE MEDICINE –WALNUTS TREAT CHRONIC ASTHMA COUGH, SWOLLEN THROATS,
CONSTIPATION . THE WARMING NATURE HELPS REGULATE THE LUNGS NAD REJUVENATES
Spinach 1 bunch
Sesame Seeds toasted 3 TBS
Tahini 1 TBS
Honey / Rice honey 1 tsp.
Shoyu 2 tsp.
Dashi stock 1-2 TBS
Wash spinach well leaving stems and roots. In a large saucepan bring salted water
to boil and add spinach roots first. Boil for one minute until leaves are just tender.
Rinse immediately in cold water. Squeeze spinach in sushi mat to drain water. Grind
toasted sesame seeds until pasty, add tahini, honey, shoyu and enough dashi to make
a paste. Serve over spinach sliced in 5cm pieces.
N.B Spinach contains oxalic acid, which can rob you of calcium . So remember
add calcium enriched foods, such as sesame seeds, sea vegetables
Use a whisk, blender or food processor
Brown Rice vinegar 3 TBS
Olive oil 3 TBS
Shoyu 2 TBS
Tahini 5 TBS
Shoyu 1 TBS
Water 5 TBS
Lemon juice 2 TBS
Natto Miso 1 tsp.
Miso 1 tsp.
Water – boiled ½ cup
Olive oil 1 tsp.
Brown Rice vinegar 1 tsp.
Lime juice 1/3 cup
Olive oil 1/3 cup
Brown Rice Vinegar 1/3 cup
Umeboshi Plum Vinegar 3 TBS
Garlic – pressed 2 cloves
Seasalt ¼ tsp.
Water – warm 3 TBS
Basil – fresh 1 TBS
Dill – fresh 1 TBS
DRESSING makes 2 cups
Garlic, crushed 4 cloves
Ginger, grated ¼ cup
Tamari ¼ cup
Tahini ¼ cup
Water ¼ cup
White Miso 2 TBS
Brown Rice Honey or honey 2 TBS
Spring Onions, sliced thinly 1 bunch
Gomashio sesame salt 1 TBS
high protein, minerals and Vitamins. Light and full of flavour.
String beans 4-6
Carrot - matchsticks ½
Honey/ Rice malt 1 tsp.
Tahini 1-2 TBS
Honey/ Rice malt 1 TBS
Rice Vinegar dash
Roasted Sesame seeds
Water ½ cup
Dashi ½ sachet OR
Dashi fresh ½ cup
Shoyu 1-2 TBS
Mirin 1-2 TBS
Soak arame and shiitake separately for at least 20 minutes. Blanch beans in salted water
to retain colour. In sauce cook matchstick carrots, shiitake and arame until tender and
marinated, approximately 15 minutes. Remove from heat and stain off sauce. In a
suribachi (mortar) place tofu and rest of ingredients, mix together. Add cooled, cooked
ingredients and gently combine. Garnish with sesame seeds. UNREFINED SESAME OIL
AND TAHINI are unsaturated and break down during digestion to form essential fatty
acids which distributes the fat soluble vitamins around the bloodstream, supplying energy,
building new tissue, conserving body heat and aiding the growth of beneficial intestinal
bacteria. Unrefined oils retain Vit E, lecithin, chlorophyll and trace minerals.
Sago/tapioca 1/3 cup
Honey or Rice Syrup or Maple syrup 1 TBS
Pinch of Seasalt
Nutmeg 1/2 tsp..to taste
Shredded coconut 1/3 cup
Soymilk or Rice Milk 2 1/2 cups
Vanilla bean optional
Preheat oven 150'C
Place sago with sweetener, seasalt, nutmeg, coconut and vanilla bean into an ovenproof
dish. Pour in liquid. Bake covered for 2 1/2 hours.
serve hot or cold
WATERCRESS IS A MEMBER OF THE MUSTARD FAMILY, HIGH IN CALCIUM
AND IRON, VITAMIN A (WHICH ALSO PROMOTES INCREASED RESISTANCE
TO VIRUS INFECTIONS AND AIR POLLUTION). HIGH IN OTHER MINERALS
(POTASSIUM, IRON, PHOSPHOROUS), CHLOROPHYL, VITAMIN C, VITAMINS
B1, B2, B3, BIOTIN AND MINERAL IODINE.
In Traditional Chinese Medicine watercress has a cooling thermal nature;
bitter and sweet flavour; diuretic, influences the lungs, stomach, bladder and
kidneys; purifies and builds good blood quality; stimulate bile formation; high in Vit
A, chlorophyll and calcium.
Vegetable oil 2 tsp
Cold boiled medium sweet potato or potato 1
Watercress 1 bunch...wash well
Water 2 cups
Tamari 2-3 tsp
Fry onion in oil until transluscent. Place onion. potato, watercress and half the water into
After blending pour into saucepan and add remaining ingredients. Bring to a boil then
simmer for 10 minutes.
Option - drizzle in tahini or creamed tofu before serving.
Sandy's tofu beetroot dip
Beetroot 2 large cooked and peeled
Tahini 2-3 TBS to taste
Shiro (white )miso 2-3 TBS to taste
Plum (ume) vinegar 2-3 TBS to taste
Garlic 2-3 cloved to taste
Wakame seaveg 10cm
Cook whole beetroot with skin in water to cover for 45 minutes. Strain and cool. The skin
will just peel off easily.
Soak wakame in hot water 10 minutes. Remove stems and chop the rest.
Soak tofu in boiling water 5 minutes.
Place all ingredients
in food processor and blend until desired consistency.
Add boiling water as required to make creamier.
Serve with crackers,
vegetable crudités, on top of steamed vegies and salads.
Layer raw sliced
vegetables in a press with seasalt. The salt and weight will enable water
to be released from vegetables. Whe the water rises above the press dish,
reduce the pressure otherwise the vegetables will be too fibrous and
not juicy. The vegetable should remain soaking in the brine for 30-60
minutes. If not enough water is not released, there is not enough salt
or pressure and so the vegetables may spoil.
Vegetables can remain under pressure for longer up to 2 days to make light pickles.
Press radish greens , finely chopped, mixed with seasalt for 30 minutes
Press cabbage leaves, layered with seasalt for 30 minutes
Shred, grate or cut carrots into matchsticks, sprinkle with seasalt for 30 minutes.
Mixed pressed vegetables
Carrots, sliced or shredded 2
Red Radishes plus radish tops, thinly sliced 1 bunch
Seasalt 2 TBS
Mix vegetables with seasalt and press for 30-40 minutes. Reduce pressure as the water
starts to release.
Squeeze out the rest of the water by hand and if the vegetables are too salty to taste,
MORE ANTICANCER BENEFITS THAN ANY OTHER VEGETABLE
FAMILY. IT IS RICH IN ANTIOXIDANTS THAT STIMULATES THE BODY'S
PRODUCTION OF CANCER FIGHTING ENZYMES. CABBAGE IS HIGH IN VEGETABLE
FIBRE, BETACAROTENE, POTASSIUM AND 150%RDA for vitamin c (in ½ cup). THIS
POTASSIUM-C COMBINATION REDUCES CHOLESTEROL, PREVENTS BLOOD CLOTTING
AND REDUCES RISK OF CORONARY HEART DISEASE.
CABBAGE JUICE IS HELPFUL IN HEALING CIRRHOSIS OF THE LIVER, PMS, YEAST
INFECTION, ANEMIA AND PEPTIC AND DUODINAL ULCERS.
FERMENTED RAW SAUERKRAUT HAS A NOURISHING EFFECT ON INTESTINAL FLORA,
STIMULATES THE BOWELS, and ALLEVIATES CHRONIC CONSTIPATION.
Mirin 2 TBS
Kombu stock or spring water 3 TBS
Trout medium size 300gm
Mix miso, mirin and stock or water in a bowl or suribachi. Place trout , either whole or
cut in half in a baking dish and score with diagonal lines.
Bake in a preheated 240'C gas oven (slightly hotter for electric) for 7-10 minutes. When
fish is ¾ done, open oven and spread the miso sauce ontop of fish. Bake for another 5
minutes. Serve with grated daikon.
Quinoa 1 cup
Almond milk 2 ½ cups
Tahini 1 TBS
Rice syrup 2 TBS
Kuzu 2 TBS dissolved in 2 TBS cold water
Vanilla 1 TBS
Fresh grated nutmeg or ground cinnamon ½ tsp
To make almond milk- grind almonds finely and mix into filtered or spring water or use
2-3 TBS almond butter mixed with water
Place quinoa, almond milk and seasalt into saucepan and bring to a boil.
Cover and simmer for 20 minutes. Add tahini and rice syrup. Mix well.
Add dissolved kuzu, stirring constantly until mixture thickens.
Add vanilla and spices.
Pronounced keen-wa comes from the high plains of the Andes Mountains in South America,
where it is known as "the mother grain" for its life giving properties. . It is easy to digest
and a great alternative for people with wheat, gluten and corn allergies. It is one of the
best sources of vegetable protein in the vegetable kingdom (16mg per 100gms)
As a complete protein, the essential amino acid balance is close to ideal. Quinoa has
Vitamin E and B, Calcium, Phosphorous and Iron.
From Virtues of Soy: A Practical Health Guide and Cookbook by Monique Gilbert
5.3 ounces of firm tofu (1/3 of a 16-ounce block)
1/4 teaspoon salt
1/4 teaspoon turmeric
1/2 tablespoon canola oil
Cut tofu into strips 1/4 inch wide and 2 inches long. Heat 1/2 tablespoon canola oil. Add tofu
strips, 1/4 teaspoon salt and 1/4 teaspoon turmeric. Stir to thoroughly coat all sides of tofu. Cook tofu strips
about 5 minutes or until golden brown. Serve on top of a salad, stir-fry, or stuffed in a pita with shredded
lettuce. (Makes 1-2 servings)
Drop Scones or Biscuits
Makes 14 to 16 scones or biscuits
2 cups flour (half unbleached white flour and/or half whole wheat pastry
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. sugar
1 tsp. baking powder
1 1/4 cups reduced-fat soymilk mixed with 1 Tbsp. lemon juice
Preheat oven to 4000F.
Mix the dry ingredients together in a medium bowl. Stir in soymilk mixture
with a fork. Stir quickly to
moisten the dry ingredients. Drop the mixture by large spoonfuls onto lightly greased or non-stick
cookie sheets, far enough apart so they don't touch. Smooth the tops a bit with wet fingers, and
sprinkle with sugar, caraway seeds, sesame seeds, or poppy seeds, if you like.
Bake in a 4000F oven for about 10 minutes, or until golden brown on
the bottom and beginning to
color on the top. Serve immediately, if possible.
Variation: For herbal biscuits, add 1/4 tsp. pepper, 1/2 tsp. minced
garlic, 1 Tbsp. minced fresh basil, 2
Tbsp. minced fresh chives, and 1 tsp. minced fresh oregano, thyme, or marjoram to the dry mixture.
Per scone: Calories: 62, Protein: 2 gm., Carbohydrates: 12 gm., Fat: 0 gm.
From The Almost No Fat Cookbook by Bryanna Clark Grogan
Delicious Orange Pancakes
Makes about 24 four-inch pancakes
(or 3-4 dozen small pancakes)
1 1/4 cups unbleached white flour
1 cup whole wheat flour
1/4 cup reduced-fat soymilk powder or low-fat soy flour (opt.)
4 tsp. baking powder
2 tsp. baking soda
1 tsp. salt
1 ½ cup apple juice
1 ½ cup orange juice
In a large bowl, mix together flour, soy powder, baking powder, baking
soda, and salt. When the dry
ingredients are well-combined, stir in fruit juices. Mix briefly-lumps are okay.
Heat a non-stick griddle or skillet (or a heavy skillet lightly greased
with an oiled cloth) over high heat
until it is hot; then turn it down to medium high. Spoon the batter onto the pan making 2"-4" (silver
dollar) pancakes. When the tops are bubbly, turn them over carefully and cook until the under side is
golden and the middle is cooked (you can spread apart one pancake using a fork to test). Serve
immediately with maple syrup or other toppings.
Per pancake: Calories: 57, Protein: 2 gm., Carbohydrates: 12 gm., Fat: 0 gm
Adapted from The Almost No Fat Cookbook by Bryanna Clark Grogan
Yield: About 6 slices
1 cup Soymilk
2 Tbsp. Flour
1 tsp. Sugar
1 Tbsp. Nutritional yeast flakes
1/2 tsp. salt
Sliced bread (about 6 slices)
Mix together all ingredients except bread. Dip slices of bread into the mixture to coat well. Heat oil in a
skillet and fry until golden brown and crispy on both sides. (Use a nonstick pan and cooking spray to
make them fat-free.) Serve hot with cinnamon or maple syrup.
From The New Farm Vegetarian Cookbook
1 cup basmati rice
1 tsp saffron threads
3 tbsp boiling water
4 cups boiling water
6 tbsp ghee (or butter)
1 2-inch piece of cinnamon stick
4 whole cloves
1 cup finely chopped onion
2 tsp salt
1/4 tsp ground cardamom
Place the saffron in a small bowl and cover with 3 tbsp boiling water. Soak for 10 minutes. Meanwhile, heat the ghee/butter over moderate heat in a large 3 or 4 quart stockpot. Add the cinnamon and cloves and stir wel. Add the onions and saute for about 5 minutes. Then add the rice and stir for about 5 minutes. Pour in 4 cups of boiling water, add salt and cardamom. Return to a boil over a high heat. Add the saffron and the soaking water. Stir gently. Reduce heat, cover and cook for 25 minutes. Fluff rice and serve hot. Saffron is a cleansing herb that rids the body of infections and parasites. It is one of the sacred herbs because it enhances spiritual clarity.
Posted By: Admin <firstname.lastname@example.org>
Date: Friday, 5 October 2001, at 12:33 a.m.
"Unpublished Recipes from The Great Chefs of Living Light, 2001"
1/4 ounces wild rice, soak 3-6 days
1 1/2 stalks celery, diced
3/4 green onion, sliced
1 1/8 carrot, shredded
2 1/4 tablespoons parsley, minced
1 1/2 teaspoon dark miso
3/4 teaspoon poultry seasoning
1/4 cup pecans, chopped
3 shitake mushrooms, diced
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 1/2 teaspoons seasame seeds
1 1/2 teaspoons Nama Shoyu
1/4 teaspoon toasted sesame oil
1/4 cup sesame oil
Rinse rice and cover with 6 cups unchlorinated water. Allow to soak for
hours at room temperature. Rinse and refill with water. Soak another 24
hours. Repeat, rinsing and soaking for 24 hour periods until rice is fluffy and
soft enough to eat. usually from 3 -6 dyas. Store in water in the refrigerator
until ready to use.
Drain rice well. Add remaining ingredients and stir. Serve immediately
store in refrigerator for up to 4 days.
Note: Always wear gloves when working with extreme chili peppers such as
habeneros and Scotch bonnets.
2 T butter (or olive oil)
2 C chicken broth (or vegetable)
2 chopped green onions
2 C cooked, mashed pumpkin
1/2 C chopped celery
3/4 C half & half (soy or skim)
1 T tomato paste
1 bay leaf
Makes 4-6 bowls
Optional: Italian herbs, garlic (powder or fresh chopped) seasoned salt, Cajun seasoning - whatever YOU like
Saute onion & celery in butter. Stir in tomato paste, broth,
pumpkin, bay leaf & seasonings.
Simmer 30 minutes.
Puree in blender or leave chunky like stew.
Just before serving, add half & half or milk & heat to desired temp.
DO NOT BOIL! Sprinkle chopped parsley on top for color + dash of nutmeg (both optional).
3/4 C brown sugar (or 1/2 C honey)
2/3 C cornmeal
1/4 C butter
2/3 C wheat germ (brown rice, spelt, kamut, quinoa, millet)
2 large eggs
2/3 C Whole wheat flour (or brown rice flour or spelt or kamut)
3/4 C cooked, mashed pumpkin
1/2 C milk
3 t baking powder
If you wish to use self-rising cornmeal, omit baking powder.
Original recipe calls for 1 C yellow cornmeal &
1 C whole wheat flour - it's MUCH BETTER with wheat germ!
Mix butter & brown sugar until creamy. Add eggs & beat again.
Add pumpkin, milk & cornmeal & beat till smooth.
Mix flour & wheat germ together dry, then stir into pumpkin mixture.
(If you use self-rising flour or cornmeal - add it last or mixture will rise too fast & drive you nuts!)
1 cup whole wheat pastry flour
1/3 cup veg. oil
1 1/2 tbsp. cold water
1/2 to 1 onion, chopped
1 6oz. jar marinated artichoke hearts, chopped
1 zucchini, choppped
1 cup silken soft tofu
1/2 cup soy sour cream (I like Tofutti brand the best)
1/2 cup soy milk
1/4 - 1/2 tsp. cayenne pepper
1/4 tsp. ground mustard AND 1 1/2 tsp prepared mustard
Mix flour & oil until crumbly. Add water & mix. Put mix between two sheets of wax paper. Roll out to fit pie pan. Transfer to pan. Prick bottom. Bake 350 for 12 min. Saute onion, zucchini in some oil until soft. Add artichokes, salt and pepper to taste. Keep on low heat. Mix tofu, sour cream, soy milk, cayenne pepper, and mustard in food processor. Put onion mixture in bottom of baked pie crust. Top with tofu mixture. Bake 375 for 45 min. Let stand 5 min. before cutting.
Serves: 4 - 6
Preparation time: 1 1/2 hr
I made mini quiches using this recipe for a party. They were great! I substituted the zuchini with spinach and used a whole package of firm silken tofu (about a cup and a half.) Everything else i did according to directions.
1 cup water
1 medium potato, peeled and chunked
½ medium carrot, peeled and chunked
½ medium onion, peeled and chunked
½ cup tofu( reduced-fat or regular), crumbled
½ cup nutritional yeast
1 Tbsp. lemon juice
1 tsp. salt ( or 1 Tbsp. miso and ½ tsp. salt)
1/4 tsp. garlic powder
Cook the pasta in a large pot of salted water until just tender.
While the pasta is cooking, preheat the oven to 350 F and make the sauce. Cook the potato, carrot, and onion in the water in a
small covered saucepan. When the carrot is tender, add the cooked vegetables to a blender along with the tofu, nutritional
yeast, lemon juice, salt, and garlic powder. Blend until very smooth.
Drain the cooked macaroni and mix it with the sauce and optional vegetables in a casserole. If desired, top the casserole with
seasoned bread crumbs. Bake for 20 minutes.
From The Almost No-Fat Cookbook by Bryanna Clark Grogan, pages 115 and 41.
1 small package Noodles
1 large Broccoli
1/2 cup toasted peanuts
1/2 cup Peanut Butter
1/2 cup water
1 Tbp Cider Vinegar
2 Tbp Soy Sauce
2 Tbp Sweetener of Choice
cayenne to taste
Start steaming broccoli and cooking noodles. Whisk
peanut butter and water together over medium heat.
Add vinegar, soy, sweetener, and cayenne and heat
through. In a small pan, toast the nuts over a
medium-high flame. Drain the noodles and broccoli,
toss with sauce and nuts, and grate raw carrot over
Try this recipe for thick, delicious low-fat curry.
You’ll swear it’s takeout...
Ever try to duplicate those authentic Indian restaurant dishes at home? Mine never came out quite right, but after a lot of experimenting, I came up with this recipe. Enjoy this thick chunky curry that tastes great and is better for you because it's not made with saturated fat laden coconut milk.
(makes enough for 2 with lots of leftovers)
1 can chickpeas (garbanzo beans)
1 medium eggplant
1 small onion, thickly sliced
3 or 4 garlic cloves, chopped
1/2 cup frozen peas
1/2 can chopped tomatoes, with juice
spices to taste: curry powder, turmeric, cumin, cayenne pepper, salt
Poke a few holes in the eggplant with a fork and bake in a 450 degree oven for 30 minutes. (You can skip this step, but you'll have to simmer the curry longer.) Process garbanzo beans in a food processor until smooth (I just used some leftover hummus I had made for a party).
Peel eggplant and chop into 1 inch cubes. Spray a frying pan with nonstick spray. Saute onion and garlic until browned. Add eggplant, peas and tomatoes and stir (if you skipped baking the eggplant beforehand, cover and simmer until eggplant softens, add water if necessary). Add processed garbanzo beans and spices, stir until all ingredients are blended together and simmer until heated.
Serve over brown rice with a dollop of soy sour cream.
Tired of turkey and all the usual trimmings--or,
if you’re vegetarian, the meatless alternatives you customarily prepare
for winter holiday meals? Faithfully carrying on traditions is comforting,
but, in the case of food, can become too habitual, and, frankly, just plain
boring. Maybe it’s time to add something new to your celebratory table.
Just crack open your World Atlas or spin the globe for inspiration. Countries bordering the Mediterranean Sea--Spain, southern France and Italy, Greece, Turkey, and other parts of the Middle East and North Africa--especially intrigue my taste buds. Maybe it’s because I’ve never fallen out from under the spell of that astoundingly azure water sparkling under intense sunlight, and the memorable meals I ate on those shores.
Despite signature flavors and formats, the cuisines of this region share basic constituents. All abound with vibrant vegetables, aromatic spices and herbs, rich nuts, and succulent fresh and dried fruits. They’re built on grains, including rice, barley, and especially wheat products: bulgur, are delicious, chewy breads and toothy pastas. Red meat, poultry and fish are generally served in small portions; lentils, chickpeas, white beans and other legumes, plus cheese and cultured dairy products are more-frequently eaten forms of protein.
Olives are ubiquitous, and their salutary mono-saturated oil is the primary source of fat. Olive oil isn’t the only healthful bonus of the Mediterranean diet. Aside from providing exceedingly pleasing tastes and textures, these ingredients add up to an excellent nutritional profile that helps to counteract coronary heart disease, stroke and cancers, and is also a deterrent to diabetes.
Typical Mediterranean meals aren’t the meat- and cheese-laden, high-fat fare sometimes offered in ethnic restaurants in this country. Instead, with the focus on vegetables, beans and grains, they contain lots of fiber, vitamins and minerals and little or no saturated fat. Highly processed ingredients high in trans-fatty acids are practically nonexistent. Desserts are most often merely tasty tidbits, often fruit in some form. And even the red wine often consumed with meals in these countries may have beneficial health effects, as it appears to lower blood pressure and increase “good,” that is, HDL (high-density lipoprotein) blood cholesterol levels; just drink it in moderation.
Mediterranean dishes delight the senses yet aren’t necessarily time-consuming extravaganzas to make. Featuring super-fresh ingredients, many entail simple preparation techniques. A sociable family- and friend-centered feeling characterizes both everyday and special occasion meals in this part of the world. Gathering around food is a relaxed and casual communal event--rather than a quick, often solitary, American-style “fueling” session.
Say “Mediterranean,” and most of us immediately picture sun-kissed tomatoes, eggplants, zucchini, cucumbers, melons and the like--in other words, height-of-the-summer stuff here in Minnesota. But even at this time of year, you’ll find plenty of seasonally appropriate and readily available produce options for a Mediterranean-inspired feast. First, focus on onions, leeks and garlic. Root vegetables, including beets, carrots, turnips and parsnips, are actually indigenous to the Mediterranean area, and winter squashes and potatoes are well-established immigrants. Mushrooms and crucifers like cabbage, kale, cauliflower and broccoli are other Mediterranean staples. Palatable fresh tomatoes may be a fond distant memory, but sun-dried ones substitute well for many purposes.
The same goes for herbs; your co-op’s produce department no doubt has a good selection of fresh sprigs. Greens are prevalent in Mediterranean cooking, and though lettuces, arugula and such are now shipped in, they’re still plentiful in local markets. Finally, feature fruits: fresh grapes, apples, pears, oranges, and pomegranates and dried apricots, dates and figs.
So, how, specifically, should a Mediterranean feast look? For one thing, it’s not likely to put the spotlight on one star-studded, protein-packed entrée, and the boundaries between courses are often blurred. Consistent with a leisurely ambiance, the meal will begin with a selection of appetite-whetting items modeled on Greek mezéthes, French hors d’oeuvres, Spanish tapas, Italian antipasti, and their cultural cousins. Think of seasoned olives and pickled mushrooms; green and marinated salads; stuffed, grilled or roasted vegetables; piquant bean or vegetable spreads with crisp raw vegetables, pita wedges and crusty breads; and stuffed pastry-wrapped packages.
These types of small offerings can easily become the substance of a fabulous holiday buffet, depending on what, how much and how many you serve, or they can blend into a constellation of heartier “main” dishes. Consider pasta dishes of all kinds, savory tarts, grain dishes such as Spanish paella or Moroccan couscous, kabobs, satisfying robust soups and stews. You’ll also want to include some kind of—or several—sweet finale(s): maybe baked or poached apples or pears, fruit compote or crisp, cookies and bars, or a more elaborate cake or tart.
The following recipes are Mediterranean in spirit--if not strictly authentic formulas. Try your own hand at injecting some new culinary components into your festivities this year. But remember, it’s not an all or nothing venture: You can mix up those cherished family favorites and a few more exotic newcomers.
Susan Jane Cheney is the author of two cookbooks: Breadtime and Stir Crazy.
She is a former member of the Moosewood Collective.
Serve this rich Provençal olive paste with crusty bread or crisp crackers and raw vegetables as an hors d'oeuvre or snack. It's also a delectable topping for pasta or steamed vegetables and grains; remember though, even a dab of this rich mixture has a lot of flavor mileage. Store it, for weeks even, covered and refrigerated; spread a little olive oil on top to keep the surface moist.
1 1/2 cup pitted Calamata olives
2 cloves garlic, minced
1/2 teaspoon minced fresh thyme (or 1/4 teaspoon dried)
1/4 teaspoon minced fresh rosemary (or 1/8 teaspoon dried)
2 tablespoons minced fresh parsley
2 tablespoons minced fresh basil
1 tablespoon cognac
2 tablespoons capers
4 teaspoons olive oil
Freshly ground black pepper to taste
Combine the olives, garlic, thyme, rosemary, parsley, basil, cognac
and half the capers in a food processor and blend. With the machine still
running, drizzle in the olive oil. Add black pepper and the remaining capers
and blend briefly. Makes about 1 cup.
Fennel, Orange and Arugula Salad
Pomegranate seeds aren’t absolutely essential in this salad, but they appear as tiny red jewels and add their unique lively taste. Open the pomegranate and separate the seeds ahead of time. You can also prepare the dressing, wash the greens, and slice the oranges, fennel, and onion in advance and put the salad together quickly just before serving it.
1 teaspoon prepared stone-ground mustard
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Freshly ground black pepper to taste
Salt to taste
2 navel oranges
1 cup thinly sliced fennel crescents
1/2 cup thinly sliced red onion
1 tablespoon minced fresh sage--preferably a fruity flavored variety
6 to 8 cups arugula--or a combination of arugula and mesclun, in bite-sized pieces
1/4 to 1/2 cup pomegranate seeds
In a small bowl, whisk together the mustard and vinegar. Slowly dribble in the olive oil, whisking constantly to emulsify the mixture. Add pepper and salt to taste.
Peel the oranges over a large bowl to catch any juice. Then remove the orange sections from between the membranes and add them to the bowl; squeeze any remaining juice from the membranes into the bowl. Add the fennel, onion, and sage. Fold in the vinegar-oil mixture, and marinate for about an hour, stirring occasionally. Taste just before serving and add more pepper and salt if needed.
Divide the greens among 4 plates. Spoon the marinated mixture on top
and sprinkle pomegranate seeds over all. Serves 4.
Festive Filled Filo
Filo is the Mediterranean equivalent of strudel dough. Here, these tissue paper thin pastry “leaves” encase a lively North African-style couscous mixture. Keep the delicate pastry sheets covered with a slightly damp towel while assembling this dish to keep them from drying out and becoming brittle. Don’t let the ingredient list intimidate you—most of the items are probably right in your pantry.
3/4 cup boiling water
1/2 cup couscous (preferably whole wheat)
3/4 teaspoon salt, plus more to taste
1/8 teaspoon whole coriander
1/8 teaspoon whole fennel seeds
1/8 teaspoon whole caraway seeds
1/4 teaspoon whole cumin seeds
1/4 teaspoon ground turmeric
Pinch cayenne or to taste
1 1/2 teaspoons olive oil plus several tablespoons for brushing the filo
1 medium onion, finely chopped
2 large cloves garlic, minced
1/3 cup thinly sliced carrot
1/3 cup thinly sliced red bell pepper
1/3 cup thinly sliced fennel bulb
Freshly ground black pepper to taste
1/2 cup cooked chickpeas
2 tablespoons currants
3/4 cup thinly sliced red cabbage
1 cup finely chopped fresh spinach leaves
1/4 cup chopped lightly toasted almonds
1 tablespoon fresh lemon juice
1 package (16 sheets) filo pastry dough
Stir the couscous and 1/4 teaspoon salt into the boiling water in a
small saucepan. Cover the pot, reduce the heat, and simmer for 2 minutes.
Remove from the heat and stir again. Cover the pot for 5 minutes, then
fluff the couscous with fork and set it aside. Lightly toast the coriander,
fennel, caraway and cumin seeds in an ungreased heavy-bottomed skillet
over low heat. Grind them together with the turmeric in a mortar and pestle
or spice grinder; set aside. Add 1 1/2 teaspoons olive oil to a skillet
over medium heat. Add the onion and sauté 2 to 3 minutes, until
translucent. Add the garlic and continue sautéing, gradually adding
the carrot, bell pepper and fennel bulb. When the vegetables are just tender,
add the spice mixture, cayenne, black pepper, and 1/2 teaspoon salt and
sauté briefly. Stir in the chickpeas, currants, cabbage and spinach.
Remove from the heat and toss with the couscous, almonds and lemon juice.
Taste and season with more salt and pepper if needed. Preheat the oven
to 375º F. Line 2 large baking sheets with baking parchment.
Carefully lift 2 large sheets of filo together off the stack and place them on a work surface; cut them in half (to make “almost-square” rather than long thin rectangles). Brush the top half-sheet lightly with olive oil and lay the other two sheets on top and brush again. Spoon about 1/8 of the couscous mixture at one of the narrower ends of the rectangle and fold the opposite corner over it, forming a triangle. Continue folding the filo, with the filling enclosed, “flag-style,” until you reach the end; place the package on one of the baking sheets. Repeat this process with the remaining filo and filling to make 8 triangular packets. Lightly brush the tops with olive oil. Bake about 20 minutes, until golden brown. Serves 4 to 8.
1 cup carrots, diced
1 large onion, chopped
1 cup celery, chopped
1/2 large green pepper, chopped
1 zucchini, sliced
1 fresh tomato, chopped
1/2 cup fresh parsley, chopped
1/2 cup pearled barley
2 0r more cloves garlic, minced
1 teaspoon dried basil
scant 1/4 teaspoon ground cloves
1 bay leaf
salt and pepper to taste, vegetable broth to cover
Throw everything in a large pot, cover, and cook slowly until the barley and vegetables are tender, about 1 hour. Serves: 4-6 Preparation time: about 20 minutes
1 1/2 cups baby bella mushrooms (or other mushrooms of choice), stems
trimmed, and thinly sliced
2 t. safflower oil
1/2 cup green onions, thinly sliced
1 T. garlic, minced
1 T. ginger, minced
4 cups water or vegetable stock
2 cups Swiss chard leaves, roughly chopped
2 T. red miso (or other miso of choice)
1 T. toasted sesame oil
2 T. sesame seeds
In a large saucepan, saute the mushrooms in the safflower oil for 3
minutes. Add the green onion, garlic, and ginger, and saute
an additional 2 minutes. Add the water and Swiss chard and stir well to combine. Bring the mixture to a boil, and allow to boil
for 3 minutes. In a small bowl, stir together the miso and a little of the cooking liquid from the saucepan. Add the miso mixture
and toasted sesame oil to the pot, stir well to combine, and remove the soup from the heat. Sprinkle sesame seeds over
Yield: 1 1/2 Quarts
1 can raspberry soda
1 large clove crushed garlic
1 tbls shoyu, tamari, or teriyaki sauce
1 lb firm or extra firm tofu
A few drops of toasted sesame oil (optional)
1/4 - 1/2 t. fresh ginger, cut into tiny pieces (optional)
Cut tofu into long, thin strips. Combine other
ingredients in a large flat pan & simmer. Add tofu.
Cook until liquid has evaporated, then brown. Serve!
This recipe allows you to marinate & cook the tofu at
the same time. The optional toasted sesame oil &
ginger gives this added flavor.
Posted By: Shelly Borsits <email@example.com>
Date: Tuesday, 1 April 2003, at 11:20 a.m.
I had never found a raw food gazpacho recipe
that I really enjoyed so I made my own up.... you will
find yourself doing this all the time. It's fun.. be creative! We're better than burger king -- you really
can HAVE IT YOUR WAY!! Relax, don't be so uptight with it.. have FUN.. that's how you learn!
Okay here's what you need...
2 cups diced tomato
1/2 cup distilled water
1/2 large red pepper
1 ear of corn
sea salt (if you want it) to taste
I also have an Italian seasoning that I like
to use in some of the recipes that I make -- I know that
some raw foodists say you shouldn't use spices.. do what you like..
okay darling it simply doesn't get any easier
than this - get out your food processor throw it all in (of
course cut the corn off of the cob *lol* first) and process until creamy.
you want a little more zing... put a little
more jalapeno in, a little less zing.. a little less jalapeno.
1 quart stewed tomatoes
1 package frozen spinach
1 cup uncooked rice
1/4 cup olive oil
2 cloves fresh garlic
Cook garlic in the olive oil a hot skillet until golden.
Add the tomatoes and let it simmer for 30 minutes.
Add the rice and the spinach. Cover tightly. Cook the mixture for 20 minutes or until the rice is done.
If the sauce appears dry, feel free to add a little water.
Add the salt and pepper at any point in the this recipe.
Serves: 2, Preparation time: 45 minutes
3 cups sliced carrots
1 cup sliced parsnips salt and pepper -- to taste
1/2 cup chopped parsley
2 zucchini or 4 pattypan squash -- or combination (1 zucchini and 2 pattypan squash)
"So what is a parsnip? It looks like a white carrot, but has a much
stronger flavor, which explains the 3 to 1 ratio. The
combination is fabulous. This was one vegetable dish I actually liked as a child."
1. In medium saucepan boil or steam carrots and parsnips together until
2. Drain and mash or purée in food processor.
3. Season to taste with salt and pepper.
4. Stir in chopped parsley.
5. Preheat oven to 350º F.
6. To prepare vegetables for stuffing, trim ends from zucchini and cut in half lengthwise. Remove tops from pattypan squash.
Hollow out vegetable centers with grapefruit knife, or teaspoon, leaving a border of vegetable all around. (Save vegetable
pieces to use in soup.)
7. Boil or steam vegetables until barely tender, about 6 minutes.
8. Arrange vegetables in single layer in oven-proof dish and pipe or spoon purée into vegetable boats.
9. Pour in just enough water to cover bottom of dish.
10. Cover and bake 15 minutes, or until heated through.
Makes 4 servings.
Serving size (1/4 recipe)
Per MC 5 nutritional analysis: Per serving: 81 Calories, 0g Fat, 6g Fiber
Weight Watcher Points: 0
According to the cookbook: Per serving: 76 Calories Deal-A-Meal Cards Used: 2 Vegetable
Source: "Deal-A-Meal Golden Edition Cookbook, page 64-65" Copyright: "Deal-A-Meal Corp., 1990"
Ingredients (use vegan versions):
1 box lasagna noodles (regular or whole wheat)
1 package of tofu (preferably silken type)
1 bottle spagetti or pasta sauce (plain or seasoned; I like ones with garlic and mushrooms)
1 pkg. frozen spinach or large bunch of fresh spinach
seasoning (salt, pepper, garlic powder, cajun seasoning, herbs, or anything that complements the sauce) - you have to judget the amount yourself!
1 small can of tomato sauce
Preparation time: ~75 mins.
Boil lasagna noodles - follow directions on package. Defrost or cook frozen spinach, or blanch fresh spinach. Crumble tofu in bowl with seasoning.
In flat casserole dish, start building layers: noodles, seasoned tofu, spagetti/pasta sauce, spinach, etc. until all used up. End with layer of noodles. Pour tomato sauce over top and bake in 350 over for about 45 minutes or until top looks done. Eat.
P.S. there is lots of room for change in this recipe, depending on the taste you want to achieve.
Nutrition Information: low fat, especially if you don't use cheese.
I made tofu-spinach lasagne with: 1-10oz box thawed Ready Ground Tofu
16 oz. bag fresh, chopped spinach 10 oz. lowfat cottage cheese (lacto-vegetarian)
(for vegan, soy cottage cheese can be used in its place) 10 oz. partly
skimmed mozarella cheese (soy mozarella can replace) 4 oz. grated parmesan
cheese (or soy grated parmesan) 16 oz. ready made spaghetti sauce 1 box
stone ground whole wheat lasagne pasta, uncooked 8 oz. chopped onions 3
fat cloves garlic, diced 1: Brown in a Pam sprayed pan, onions and garlic.
Careful not to burn garlic. Add pre-seasoned Ready Ground Tofu and spaghetti
sauce. Simmer while preparing the rest of the ingredients. 2. Place rinsed,
chopped spinach in large bowl with low fat cottage cheese. Mix. 3. Shred
mozarella cheese and mix with Parmesan. 4. In a 9x12 rectangular dish which
has been sprayed with Pam, place uncooked lasagne noodles. Cover with half
spinach cottage cheese mixture, tofu-spaghetti sauce and cheeses; repeat.
Pour boiling water over top, leaving approx. 1/2 inch to top of pan. Cover
tightly with aluminum foil. 5. Bake at 375 deg. F. for 45 min. or until
pasta is done. Let stand 15-20 minutes to absorb extra liquid. 6. Enjoy!
Ingredients (use vegan versions):
2 cups lentils, washed
2 large onions
5 medium-large tomatoes or 7 smaller ones (this ingredient varies in quantity)
3 tablespoon canola oil
water for boiling
3/4 teaspoon salt (or to taste)
1 1/2 teaspoon marjoram
1 1/2 teaspoon savory
In a medium-large saucepan boil lentils in water for about 30 - 40 minutes (or until thoroughly cooked). While these are cooking, chop onions and tomatoes. In a very large skillet or pan, sautee onions until they are just about cooked (mostly translucent). Add tomatoes and stir occasionally. Crush the marjoram and savory in your palm and rub together to release the flavor, and add to the pan. Add the salt. When it seems the tomatoes are fairly stewy and cooked, add the cooked, well drained lentils (which by this time should be done). Cook together for a few minutes to get an even mixture.
To cook quinoa, boil two parts water to one part quinoa. Add grain (supposedly you're supposed to rinse it, but I don't have a fine enough colander, so I do without this step). Cover and lower to a simmer. Cook for 15 minutes. Stir and let sit covered off the heat for ten minutes before serving.
This is a really good dish with steamed cauliflower and for a really neat touch, try adding some cooked arame seaweed on top. Soak a handful of arame in cold water (you don't need very much of this - a little goes a LONG way, and it's very very dense in nutrition). In a small pan heat some oil and add a couple cloves of chopped or pressed garlic, and a very small amount of diced ginger (optional). Add drained and squeezed arame and sautee for a few minutes. Add soy sauce to taste. When the arame becomes crispy it's ready to eat. Just sprinkle on top of the stew, or any pasta dish for that matter.
This "convenience food" recipe mimics the taste and aroma of my career Mom's Sunday Roast....
Peheat oven to 375 degrees.
- Chop celery, carrots, and potatoes.
- Peel and trim pearl onions.
- In a steamer basket steam potatoes, carrots, and celery until they are beginning to soften--about 10-15 minutes.
- While the veggies are steaming, place the onions in a greased casserole or roasting pan and place in the oven.
- Roast the onions for about 10 minutes---until they begin to brown. (You may skip this step and steam the onions instead...or simply put them in the oven with the rest of the veggies.)
- Remove the onions and deglaze the pan with a little water and the margarine.
- Add steamed vegetables to the pan and toss lightly to distribute.
- In a small saucepan add 2 cups cold water, the gravy mix and the soup mix. If using Imagine creamed soup (or your own) then reduce the water by 1/2 cup and use one cup of prepared soup.
-Bring the mixture to a boil and pour over veggies.
-Add fresh herbs (if using) and a few cracks of pepper
-Reduce oven to 350 degrees and bake (covered) for 30-45 minutes
NOTES: (Some other great veggies to use are: parsnips, sweet
potatoes, and peas...but I wanted to keep the flavors ordinary last night.
One could also use some vegan white wine (for deglazing)...)
--We do not like fake cow...but it would work ------- I served this last night with stuffing, whipped potatoes, baked potatoes, baked pumpkin, steamed broccoli, fruit-juice-sweetened whole cranberry sauce, freshly baked bread, and pumpkin pie. Believe it or not, there was very little waste...and this dish reheats well (although you may have to add more water when reheating)
- Serves: 4
- Preparation time: 20 min
When I first made this soup, I intended to use the puréed roasted red pepper just as a garnish. But I liked the flavor combination so much, I added most of the purée to the soup itself and reserved some for a visually appealing swirled garnish.
Pinch cayenne pepper
Pinch white pepper
1/2 tsp. apple cider vinegar
1/2 tsp. umeboshi vinegar
Juice of 1 medium lemon
2 Tbs. chopped fresh tarragon for garnish
1/2 tsp. dried thyme
2 lbs. broccoli
1/3 cup unbleached white rice (preferably sushi or white basmati)
1 1/2 tsp. sea salt
2 qts. plus 2 Tbs. vegetable stock
1 1/2 lbs. red bell peppers (about 3 medium )
1 Tbs. olive oil
1 medium onion, diced
3 cloves garlic, minced
1 tsp. dried tarragon
Trim broccoli, peel and chop stems and reserve florets. In large pot, combine broccoli stems, rice, 1/2 teaspoon sea salt and 2 quarts vegetable stock. Bring to a boil, reduce heat, and simmer 20 minutes. Add florets and simmer 20 minutes more.
Meanwhile, roast bell peppers over an open flame or broil, turning with tongs until charred all over, about 10 minutes. Put peppers in brown paper bag for 10 minutes to sweat them. Remove loosened charred skins.
Chop peppers, place in blender or food processor and process until puréed. Add 1/2 teaspoon salt and remaining 2 tablespoons stock to liquefy. (This should yield about 1 1/2 cups.)
In large skillet, heat oil over medium-high heat. Add onion and cook, stirring often, until softened, about 3 minutes. Add garlic, tarragon, thyme and cayenne. Remove from heat and add to pot with broccoli mixture; simmer 10 minutes.
In blender or food processor, process soup, in batches if necessary, until puréed. Return soup to pot and stir in 1 cup of red pepper purée. Reserve remaining pepper purée for garnish. Season soup with 1/2 teaspoon salt, white pepper, apple cider vinegar, umeboshi vinegar and lemon juice.
To serve, ladle broccoli soup into serving bowls. Drizzle about 1 tablespoon of red pepper purée over each serving and swirl with chop stick. Garnish with fresh minced tarragon, if desired.
PER 1-cup serving: 124 CAL; 7 G PROT; 3 G TOTAL FAT (0 SAT. FAT); 21 G CARB.; 0 MG CHOL; 472 MG SOD.; 5 G FIBER