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Yields  3 Cups


  • 5 cups water, chicken broth or vegetable broth
  • 1 cup *polenta
  • Salt to taste

*Use equal parts fine and coarse polenta for extra-creamy results.


  1. Bring 3-4 cups of the water or broth to a boil in a medium sauce pot.
  2. In another bowl, add polenta the remaining broth and salt, whisking together.
  3. Pour the polenta, slowly, into the boiling broth, whisking constantly to avoid lumps.
  4. Reduce heat to medium and cook, whisking until polenta is creamy and pulls away from the sides of the pot, about 10-12 minutes.

Mushroom Ragout

Yields 3 Servings


  • 3 1/2 cups low-sodium vegetable broth (divided)
  • 1 cup white onion (chopped)
  • 4 garlic cloves (minced)
  • 8 ounces wild mushrooms (trimmed & chopped)
  • 2 Tbsp fresh thyme (chopped)
  • 1 Tbsp fresh rosemary (chopped)
  • 1/4 cup merlot (or another medium bodied red wine)
  • 2 Tbsp tamari
  • 3 Tbsp nutritional yeast
  • 2 Tbsp whole-wheat or spelt flour
  • freshly ground black pepper
  1. In a large skillet over medium-high heat, add onion  and cook for about 4 minutes or until onion is translucent.
  2. Add in 1 cup of the broth and continue cooking.  
  3. Stir in mushrooms, rosemary and thyme and continue to cook about 3 minutes or until mushrooms release their liquid and start to become tender.
  4. Add wine and cook 2-3 minutes, stirring constantly.
  5. Stir in 2 cups broth and bring to a simmer.
  6. Meanwhile, in a small bowl, whisk together remaining broth, tamari, yeast and flour to form a thick paste.
  7. Add mixture to skillet, along with the garlic, whisking constantly to make sure paste dissolves.
  8. Bring to a boil for 2-3 minutes, stirring constantly.
  9. Add ground pepper to taste.

Mediterranean Quinoa Salad

Yields 3 Servings


  • 1 cup of quinoa
  • 2 cups of vegetable broth
  • 1 lemon (zested & juiced)
  • 1-2 garlic cloves (minced)
  • 1/8 tsp white ground pepper
  • 1 yellow or orange pepper (diced)
  • 4-5 sprigs fresh parsley (chopped)
  • 2-3 scallions (sliced)
  • ½ cup of cherry tomatoes (halved—optional)
  • ¼-½ cup black and or green olives (chopped)
  • ¾ cup of feta cheese (crumbled)


  1. Place quinoa in strainer and rinse under running water.
  2. Put quinoa and broth in saucepan and bring to a boil. Cover and reduce to a simmer. Cook for 10-15 minutes or until all liquid is absorbed.
  3. Spread out over a sheet pan to cool.
  4. Combine lemon zest,  juice, garlic & pepper. Set aside.
  5. Combine vegetables  in a bowl. Add in the feta and allow to sit together for 10 minutes. Stir in cooled quinoa,parsley and dressing. Serve at room temperature or chilled.

Options :  Add pulled Grilled Chicken, Poached Fish, Shrimp or Calamari

Curried Cauliflower Soup

Yields  4 Servings


Curry powder conspires here with the cauliflower to produce a full-flavored blended soup that's creamy on the palate without including any actual cream. Perfect for the dairy-free crowd!


  • 1 medium onion (chopped)
  • 3-4 garlic cloves (minced)
  • 1 cauliflower head (broken into florets)
  • 3-4 tsp yellow curry
  • 2-3 cups of vegetable, almond or coconut milk
  • pinch of kosher salt


  1. Saute onion and garlic in a large casserole and cook, stirring occasionally, until soft (about 10 min.)
  2. Add cauliflower, curry powder and vegetable stock, cover and simmer on low until cauliflower is very tender (about 40 min.)
  3. Taste and adjust seasoning with more curry powder if you like.
  4. Working in batches, carefully purée in a blender until smooth.

* If you find the texture to be grainy, work the puree through a double meshed strainer.

Cumin Balsamic Roasted Mushrooms

Yields  ½ Cup

--If you don’t like mushrooms, you will now!


  • 4 cloves of garlic (minced--or 1 tsp garlic powder)
  • 1 tsp cumin powder
  • ½ tsp chili powder (or chipotle pepper powder)
  • ¼ tsp black pepper (freshly ground)
  • 4 Tbsp of tamari
  • 4 Tbsp balsamic vinegar
  • 1 lb crimini or button mushrooms (cleaned)


  1. Preheat the broiler.  
  2. In a mixing bowl, combine the garlic, cumin, chili powder, black powder, vinegar and tamari.  
  3. Immerse the mushrooms completely in the marinade for 10 to 15 minutes.
  4. Place the mushroom caps button side down on a baking dish.  Brush marinade onto the mushrooms.
  5. Broil for 5 to 7 minutes, until the mushrooms looked baked (slightly wilted).  Serve warm, or allow to cool to room temperature.

*You can store the remaining marinade in the refrigerator for 2-3 weeks.  Perfect for red meat, chicken, tofu or other vegetables.

Coconut Curried Vegetable Stew

Yields 4 Servings

  • 1 lb. sweet potatoes or butternut squash (cut into 1 in. cubes)
  • 1 medium onion (diced)
  • 2-3 cloves garlic (minced)
  • 1 cup vegetable stock or water
  • 2 Tbsp Madras curry
  • 2 tsp powdered ginger
  • 1-2 kaffir lime leaves (bruised
  • or cut)
  • 1 stick of lemongrass (bruised)
  • 2 Tbsp honey
  • 1 15 oz can coconut milk
  • 1 15 oz can chickpeas (drained & rinsed)
  • 1 red pepper (cut into 1 in. cubes)
  • 1 cup fresh spinach leaves (or other greens)
  • 1 tablespoon chopped Thai basil leaves (optional)
  1. Preheat oven to 400 degrees.
  2. Place sweet potatoes on a sprayed sheet pan and dry roast until soft, but not mushy. (about 30 minutes) Remove to cool.
  3. Sauté the onion in a medium stockpot over medium heat and cook until translucent.  
  4. Add garlic and half of the vegetable stock to prevent the onions from burning.    
  5. Add the curry and ginger, & stir to combine with the onions.
  6. Add kaffir lime leaves, lemongrass, honey & coconut to the stockpot, along with the remaining vegetable broth. Stir to combine.  
  7. Cook over low heat for 15-20 minutes.
  8. Add chickpeas, red pepper & the sweet potatoes & cook 1 minute or until heated through.  
  9. Turn off heat and gently stir in spinach.
  10. Place ½ cup of cooked brown rice into 4 bowls & divide stew over rice.


Coconut Curried Vegetable Stew (part 1).jpg

White Bean, Shrimp & Bacon Salad

Yields 4 Servings

  • 1-2Tbsp Dijon mustard
  • 1Tbsp red wine vinegar
  • ¼ cup extra-virgin olive oil
  • 1-2 Tbsp fresh tarragon
  • salt & black pepper (to taste)
  • 1 (15 oz) can white beans (great northern or navy—rinsed & drained)
  • ¼ lb cooked shrimp (poached & shocked)
  • 4 strips cooked bacon (chopped or 1/3 cup bacon bits)
  •  ½ cup thinly sliced scallions
  1. Poach shrimp in simmering water until pink, shock in an ice bath and remove shells.
  2. In a medium bowl, combine the mustard, vinegar, extra-virgin olive oil, tarragon and season to taste with salt and black pepper.
  3. Combine the beans, cooked shrimp, diced bacon* and sliced scallions in a bowl.  Add the dressing and toss to coat.

*Kale can be sautéed with garlic separately, then added to the beans, shrimp and bacon.

Scallop or Shrimp Ceviche

Yields 6 Servings

  • 1 lb bay scallops or 1lb shrimp
  • 1 hot red pepper (julienned)
  • 1 red or yellow pepper (julienned)
  • 1 small red onion
  • 2-3 cloves garlic (minced)
  • 1/4-1/2 cup brown sugar
  • 1/4 cup chopped cilantro
  • 1/4 cup chopped parsley
  • 4-5 limes (zested & juiced)
  • 1 cup rice vinegar
  • 1-2 tsp corriander
  • 1-2 tsp cumin
  • salt & pepper to taste
  1. In a large bowl, combine all ingredients except the peppers.   (If using shrimp, poach shrimp prior to combining with the rest of the ingredients.   Shock in cold water, strain and combine with the other ingredients.)
  2. Toss gently but thoroughly, being certain the scallops are well coated and below the surface of the citrus juice.
  3. Cover and refrigerate for at least 4-5 hours, or until scallops lose their translucent appearance.  Stir them occasionally while the marinating.
  4. Combine the peppers  in a small bowl and add to the marinated scallops and shrimp just before serving.