Tag Archives: vegetables

Breakfast Quiche


By: Shannon Walker, LPN, NS, CHHC

6 eggs

1/4 cup almond milk

1/3 cup original classic hummus

one good handful of fresh spinach

1 (4 ounce) can of mushrooms, drained

1/2 cup chopped meat (your choice)

1/4 cup chopped red bell pepper

dried basil, dill weed, garlic salt to taste

Beat the eggs in a bowl and add the milk. Chop up the fresh spinach and add this and the rest of the ingredients to the bowl. Mix well to incorporate the hummus. Grease a 9-inch pie plate and pour egg mixture in. Bake for 30 minutes at 350 degrees or till egg is “set” in the middle and is baked.

Serve with love and laughter! Enjoy! 🙂

Shannon’s Fresh Salsa

Fresh Salsa
Fresh Salsa

By: Shannon Beeghley, LPN, NS, CHHC

4 medium ripe tomatoes, diced (or you can use 2 (16oz) cans of diced tomatoes, drained)

1 pint black beans, rinsed & drained (or one (16 oz) store bought can)

1 cup of fresh cut sweet corn (or use 1 (16oz) can of cut sweet corn, drained)

1 small onion, chopped

Fresh cilantro to taste, chopped as fine as you desire

1 cup zucchini, chopped

1 cup  yellow squash, chopped

2 large carrots, chopped

1 medium cucumber, chopped

1 large green bell pepper, chopped

1 teaspoon garlic salt (or garlic powder)

2 teaspoons dried dill weed

4 Tablespoons lemon juice

4 Tablespoons lime juice

4 Tablespoons organic apple cider vinegar (with the mother)

Any other variety of beans added are optional (kidney, garbanzo, great northern, etc)

Mix all together. Let it sit and marinate in the refrigerator a couple hours to blend the flavors. If you like spicy heat, add your own amount of chopped jalepenos. Serve with tortilla chips, as an addition to your lettuce salad, on tacos or burritos, or on a “straw hat” meal. The possibilities are endless! 😀

Aduki Squash Stew

Prep time: 10 minutes
Cooking time: 60 minutes
Yields: 4 people

1 pound winter squash (kabocha, butternut)
1 1/2 cups aduki beans, soaked
3 inches seaweed (kombu or wakame)
5 cups of water
Sea salt

1. Peel and cube squash into 2-inch squares (can leave skin on if edible).
2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.
4. Uncover, add sea salt and stir until water evaporates.

• Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.

Guacamole with Jicama Sticks

Prep time: 20 minutes
Cooking time: 0 minutes
Yields: 4 people

2 avocados
1/2 small red onion, finely diced
1 small tomato, finely diced
1 jalapeno pepper, minced (use seeds if you like it hot)
1/4 bunch cilantro, minced
Juice of one lime
1/2 teaspoon sea salt
1/2 teaspoon pepper
1 large jicama


  • Carefully cut open each avocado, remove the seed and scoop out the meat into a mixing bowl.
  • Add onion, tomato, pepper, cilantro, salt, pepper and lime juice.
  • Mix with a fork until you reach the desired texture for you guacamole.
  • Peel the jicama and slice into sticks.
  • Dip one into the guacamole to taste and adjust seasonings as necessary.
  • Enjoy!
  • Note: Jicama (HEE-kah-ma) is an edible root that resembles a turnip. It has thin brown skin and crisp, juicy, white flesh that is mild in flavor. It is also known as Mexican yam or Mexican turnip.

    Avocado Dip

    Prep time: 5 minutes
    Cooking time: 0 minutes
    Yields: 4 people

    1 large peeled and stoned avocado
    2/3 cup plain goat-milk yogurt or soy yogurt
    1 tomato, diced
    Dash or two of cayenne pepper Sea salt
    Fresh black pepper

    1. Mash avocado with a fork until very smooth.
    2. Add yogurt, tomato and cayenne. Blend until smooth. This may be done in a food processor, blender or with a fork.
    3. Add sea salt and fresh black pepper.
    4. Serve chilled with mixed raw vegetables.

    • Best made 1 hour maximum before serving

    Late Summer Corn Salad

    Prep time: 20 minutes
    Cooking time: 10 minutes
    Yields: 6 people

    4 ears of corn
    1/2 small red onion, diced
    1/2 green bell pepper, chopped
    1/2 red bell pepper, chopped
    1/2 bunch cilantro, minced
    1 tablespoon olive oil
    Juice of 1 lemon
    Sea salt and pepper to taste

    1. Boil corn in a large pot for 5-10 minutes.
    2. Remove from pot and cool by running under cold water.
    3. Cut kernels from the cobs and place in a large mixing bowl.
    4. Finely dice the onion and peppers, mince the cilantro and add to the bowl with the corn.
    5. Add oil, lemon juice, salt and pepper. Mix well.

    Dandelion Salad with Warm Hazelnut Vinaigrette

    Prep time: 10 minutes
    Cooking time: 5 minutes
    Yields: 4 people

    2 large bunches dandelion greens
    2 tablespoons olive oil
    3 cloves garlic, minced
    1/4 cup hazelnuts, coarsely chopped
    1 tablespoon balsamic vinegar
    Sea salt and pepper to taste

    1. Wash greens, remove stems and chop into 3/4-inch pieces.
    2. Place greens in a large mixing bowl.
    3. Heat oil in a sauté pan on medium.
    4. Add garlic and nuts, stirring constantly for 2 minutes.
    5. Stir in vinegar, salt and pepper.
    6. Pour the hot vinaigrette over the greens and toss well.

    Citrus Salad

    Prep time: 5 minutes
    Cooking time: 0 minutes
    Yields: 4 people

    2 hearts of romaine lettuce
    2 fresh oranges and/or grapefruits
    2 tablespoons brown rice syrup
    2 tablespoons cider vinegar
    1/3 cup extra-virgin olive oil
    1/2 cup roasted almonds, slivered

    1. Wash and chop lettuce and place into large bowl.
    2. Cut off skin from oranges and/or grapefruits by cutting off top half, remove skin in strips, working all the way around the fruit from top to bottom. Cut along the side of the membrane to remove the sections of the citrus fruit.
    3. Combine brown rice syrup with vinegar and stream in extra-virgin olive oil, stirring constantly.
    4. Pour dressing over the lettuce, season with sea salt and pepper and toss.
    5. Serve on individual plates; lay fruit on top of lettuce and garnish with almonds.

    Big Summer Mix Salad

    Prep time: 10 minutes
    Cooking time: 0 minutes
    Yields: 2 people

    1/2 bunch spinach (or any favorite greens)
    10 garlic stuffed green olives
    1/2 cup raw cashews
    1/2 small yellow onion
    1/2 red bell pepper
    1/2 jalapeno pepper
    1/2 cucumber

    2 tablespoons tahini
    Juice of 1 lime
    2 pinches cayenne pepper

    1. Wash and dry all veggies.
    2. Finely chop all veggies, olives and nuts and place in a large bowl.
    3. Mix dressing ingredients together with a fork in a small bowl.
    4. Add dressing to vegetables, toss well and enjoy.