Cantaloupe Soup with Blueberries (serves 6-8)…A wonderful appetizer; dessert; or snack.
1 ripe peach
1 cantaloupe
¾ cup unfiltered organic apple juice
2 t. fresh lemon juice
¼ t. vanilla extract
2 T. fresh mint leaves, chopped
½ pint blueberries for garnish

1. Peel and chop the peach; cut the cantaloups into small chunks. Place the fruit in a medium saucepan, and add the apple juice. Cook over medium heat until the fruit is soft, 7-8 minutes. Stir in the lemon juice and vanilla.
2. Puree the soup in a blender or a food processor. Transfer to a bowl and fold in the chopped mint leaves. Chill for 2 hours. Garnish with blueberries and serve.

Source: Annemarie Colbin, The Natural Gourmet

Peach Soup (serves 6)
3 pounds ripe peaches, peeled
¼ cup mild honey
3 T. fresh lemon or lime juice
5 cups buttermilk
1 cup orange juice
3 T. peach brandy or Marsala
½ t. ground cinnamon
½ t. freshly grated nutmeg
¼ t. ground ginger
½ t. ground cardamom
½ t. vanilla
Garnish: ½ cup slivered almonds

1. Set aside 6 of the peaches. Remove the pits from the remaining fruit and puree in a blender or food processor, along with the honey and lemon or lime juice.
2. Place the puree in a large bowl and stir in the buttermilk, orange jice, brandy or Marsala, spices, and vanilla.
3. Slice the reserved peaches and add to the soup.
4. Serve immediately or cover and chill 30 minutes in the freezer.
5. Garnish each bowl with slivered almonds.

Note: Peel peaches like tomatoes, but submerging in boiling water for ten seconds, then running under cold water. Skins should come off easily.
Source: Martha Rose Shulman

Watermelon Soup
½ watermelon, ~8 lbs, no rind
1 mango
1 cup sparkling grape juice
½ cucumber, peeled Piece fresh ginger
Mint leaves for garnish

Cube fruits and add all ingredients to a blender. Increase speed from low to high, gradually, and blend for about 40 seconds. Turn off machine and chill in refrigerator. Serve with fresh mint leaves if desired.
Source: Vita-mix.

Gazpacho Soup (serves 4)
6 tomatoes, fresh from the vine
¼ cup extra virgin olive oil

Cayenne to taste
Freshly ground pepper and salt to taste
2 cucumbers, seeded and chopped
2 avocados, cubed
Fresh cilantro or parsley and mint leaves, chopped fine, to taste.

4 T. fresh lime juice

Blend tomatoes, oil, and spices. Stir in cucumbers, avocados, and chopped greens. Whirl in lime juice just before serving.

Quick, Creamy Garden Tomato Soup
1 quart vine-ripened tomatoes
Freshly ground pepper and Celtic sea salt
1 cup pine nuts
1 bunch of dill, chopped
Blend tomatoes, salt and pepper.
Add pine nuts and dill. Pulse and serve.
Source: Gabriel Cousens, M.D.

Watercress Soup (serves 4)
1 onion, peeled and chopped
1 T. butter
1 ½ pounds potatoes, peeled and diced
1 quart vegetable stock
1 bunch watercress, stems separated from leafy tops
1. Saute the onion in the butter in a large saucepan, covered, for 5 minutes, without browning.
2. Add the potatoes and watercress stems (if using), cover again and cook gently for 5-10 minutes more. Stir occasionally and do not allow the vegetables to brown.
3. Stir in the stock or water, cover the pan and leave the soup to simmer for about 20 minutes, until the potatoes are tender.
4. Reserve 4 small watercress sprigs for garnishing, then puree the soup in a blender or food processor with the rest of the watercress. Season to taste with salt and pepper, reheat without boiling and serve in warmed bowls, each topped with a swirl of cream and a watercress sprig. Also delicious served chilled.
Source: Rose Elliot

Smoothies can be the perfect refreshment in summer’s heat and humidity. Fresh juices and smoothies preserve the vital enzymes and phytonutrients of fruits and vegetables. A Vita-mix blender is an efficient machine for its versatility, strength (a two-horse power motor and variable speeds), and its ability to juice with all the fiber remaining in the pureed liquid.

Apple, Carrot and Celery Juice
4 small organic Granny Smith apples
3 medium organic carrots, trimmed
4 stalks organic celery

Puree all ingredients. Makes 2 cups.

Tomato, Cucumber, Parsley, and Carrot Juice
3 medium organic tomatoes
1 large organic cucumber
1 large bunch parsley
3 medium organic carrots

Puree all ingredients. Makes 3 cups.

Cantaloupe, Strawberry and Blueberry Crush
½ cantaloupes
8 oz. organic strawberries
8 oz. organic blueberries
1 cup crushed ice

Puree all ingredients. Serves 4.

Vacation Recipes: Hi-Protein Bean, Nut and Seed Spreads and Dips
Beans, nuts, and seeds, when combined with whole grain crackers provide the perfect complement of amino acids for complete protein nutrition. They offer a powerhouse of sustained energy especially for summer days when we tend to stretch out our active hours and when three meals may not be enough to sustain energy. These recipes are simple¹ and can be fun and easy for the whole family to prepare. They may also be good ways to incorporate more fresh vegetables in your menus. I hope something here piques your interest and provides some new eating interests for your family.

French Lentil Dijon Spread
2 T. walnuts
1 cup cooked French (tiny black) lentils
2 mushrooms, sliced
1 scallion, sliced
1 clove garlic
1 T. whole grain mustard
1 T. tamari
½ t. pepper
Water

Finely grind walnuts in a blender or coffee grinder or chop well with a knife. Place nuts, lentils, mushrooms, scallion, garlic, mustard, tamari and pepper in a food processor and blend until smooth. Add a little water if desired to get the consistency you desire. Spread will keep in refrigerator for several days.
Source: Cynthia Lair

Lentil Curry (Dahl)
1 cup lentil, soaked
4 cups water
1 T. curry powder and a pinch of salt

Cook lentils until soft. Add salt and seasons. Cover and cook 5-10 minutes.
Serve with pita crisps, rice crackers, flax crisps, or your favorite crackers or veggies.
Source: Paul Pitchford

White Bean Spread
1 ½ cup navy or cannelloni beans
1 whole head garlic
5 garlic cloves
Salt and pepper
10 sage leaves
Juice of 1 lemon
2 bay leaves (or basil leaves)
1 T. chopped thyme
3 T. olive oil

Soak beans overnight. Pour off liquid and rinse beans. Cover soaked beans with filtered water and bring to a boil. Lower heat and add 5 garlic cloves, sage leaves, bay leaves, and 2 T. olive oil. Simmer, covered until the beans are tender. Remove the bay leaves.

Preheat oven to 350 F. Rub the head of garlic with remaining oil. Put in a small baking dish and add 1/3 cup water. Cover and bake until soft and slightly caramelized. Cool and squeeze out the softened garlic. Puree beans in a blender, processor, or mash by hand with all the garlic, remaining oil, 1 t. salt and enough bean broth to give beans a spreading consistency. Season with lemon juice and pepper. Stir in the thyme. Serve warm.
Source: Pina LoGuidice.

Easy Rosemary-Lemon White Bean Dip
2 cups cooked cannelloni or other white beans
1-3 cloves garlic
Salt and pepper
¼ cup plus 1 T. extra virgin olive oil
2 T. minced fresh rosemary
Grated zest of 2 lemons

Put the beans in a food processor with 1 garlic clove and pinch of salt. Turn on machine and add the ¼ cup olive oil in a stead stream through the feed tube; process until mixture is smooth. Taste and add more garlic if desired.

Place mixture in a bowl and use a wooden spoon to beat in the rosemary, lemon zest, and remaining 1 T. olive oil. Adjust salt and pepper seasoning. Refrigerate for up to 3 days.
Source: Mark Bittman

Black Bean Hummus
2 cups cooked black beans
¼ cup tahini
2 cloves garlic, minced
1 t. ground cumin
½ t. salt
3 T. olive oil
3 T. warm water
Juice of one lime
Juice of one lemon

Soak and cook ¾ cup of dried beans to make 2 cups. Set aside a few whole beans for garnish. Put all the ingredients in a food processor and blend until a smooth paste. Place in a small bowl. Garnish with parsley or cilantro and a few black beans. Serve with pita.
Source: Trish Ross

Santa Fe Black Bean Salsa
2 cups cooked black beans (3/4 dried beans, soaked and cooked)
1 yellow pepper, chopped
½ cup sweet white onion, chopped
1 medium tomato, chopped
1 avocado, chopped, optional
½ cup fresh cilantro, chopped
3 T. olive oil
Juice on one lemon
2 cloves garlic, minced
1/8 t. red pepper flakes

Combined cooked black beans, chopped pepper, onion, tomato, avocado, and cilantro. In a separate bowl, combine olive oil, lemon juice, garlic, and pepper flakes. Add to bean mixture. Stir and let stand for at least one hour. Serve with taco chips.
Source: Trish Ross

Traditional Hummus
2 cups cooked chickpeas and 2/3 cup chickpea water from cooking
3 T. tahini
1-2 cloves garlic
½ t. sea salt
2 T. olive oil
2 T. lemon juice.
Puree all ingredients in a blender. Serve with crisp rye toast, pitas, or carrot sticks.
Source: Annemarie Colbin

Spicy Bean Vegetable Dip
1 cup cooked kidney beans
1 clove garlic, minced
¼ t. Tabasco sauce
1 t. Worcestershire sauce
1 T. mayonnaise
Juice of ½ lemon
1 T. minced chives or chopped green onions

Blend in a food processor or blender all ingredients, except chives, until smooth. Sprinkle with chives and serve with raw vegetables.
Source: Trish Ross

Tapenade
1 ½ cups pitted green olives
1 cup cook chick peas
½ cup sun dried tomatoes
3 cloves garlic, minced
2 T. lemon juice
¼ cup olive oil
¼ cup fresh chopped basil
½ t. grated lemon rind

Combine all ingredients in a food processor until slightly chunky. Put in a small bowl and top with a couple of sliced olives. Serve with slices of a mini-baguette.
Source: Trish Ross

Curry Dip
½ lb. cooked tofu
1 t. rice vinegar
1 T. barley malt
2 t. curry powder
1 t. mustard powder
½ t. salt
½ cup filtered water

Place all ingredients minus a bit of the water in a blender. Blend and adjust, adding more water for thickness and consistency. Cover and refrigerate. Serve cold.
Source: Jackson Blackmon

Avocado-Tofu Spread with Salsa
1 ripe avocado, peeled and seeded
½ pound tofu, drained
1 lemon, juiced
Pinch of sea salt
1-2 T. salsa
Water, if needed for consistency

Mash avocado with tofu in a bowl. Add lemon juice, sea salt, and salsa; mix. Puree in blender or food processor until smooth, adding water if needed. Adjust seasonings.
Source: Mary Estella

Black and White Aioli Dip
2-3 cloves garlic
¼ cup extra-virgin olive oil
8 ounces soft tofu
2 T. fresh lemon juice
½ t. sea salt; Ground pepper to taste
¼ cup oil-cured black olives, pitted and cut into slivers
1/8 cup small capers, drained

Peel and mince the garlic. Add the oil, tofu, lemon juice, salt and pepper and process until very smooth. Taste and adjust seasonings. Transfer to a bowl and stir in olives and capers just before serving. Excellent with whole-grain crackers, crudités, especially raw zucchini and yellow squash.
Source: Annemarie Colbin

Ginger Dip
½ lb. tofu
4 T. green onions, diced
2 T. lemon juice
2 T. grated ginger
1 T. barley malt
¼ cup walnuts
¼ cup water…adjust as you go.
Place all ingredients in a blender. Blend, adjust and serve.
Source: Jackson Blackmon

Copyright 2008 Pathways4Health

1. Using beans from the can is quick and easy, but you do sacrifice life-force energy compared to cooking your own from scratch. [↩]

Warm weather months are especially good times to explore new combinations of fresh greens, sprouts, vegetables, and grains. Dressings can make all the difference. They can quickly transform the ordinary to the extraordinary. You might have fun completely changing the taste experience of something you often prepare by adding a dressing.

Greens, vegetables, and grains can be mixed in a variety of combinations to provide a host of antioxidants and quick energy. They also combine well to enhance digestion and assimilation of nutrients. Enjoy… to your own unique and creative delight!

Creamy Wasabi Dressing …from the Candle Café

This is delicious as a dipping sauce for sushi, steamed greens, or with grains and greens.
1/3 cup wasabi powder
1 cup sesame tahini
1/3 cup brown rice vinegar
1/3 cup tamari soy sauce

In a small bowl, dissolve the wasabi powder in 2 cups filtered water. Transfer to a blender, add the tahini, vinegar, and tamari and blend until smooth. The dressing will keep, covered, in the refrigerator for up to 2 weeks. Makes 3 cups.

Dulse Dressing …from Cooking with Sea Vegetables.

3 scallions, finely chopped
½ cup dulse flakes
2-3 T. tahini
1 T. umeboshi paste
½ cup water

Warm the water and add tahini…stir until creamy. Stir or blend in the umeboshi
Stir in dulse or scallions. Makes 1 cup.

Watercress Dressing
2 T. fresh lemon juice
1 T. raw, organic apple cider vinegar
½ t. dried tarragon
¼ cup organic, unrefined oil
Salt and pepper to taste
1 bunch watercress, finely chopped

Mix all ingredients but watercress until well blended. Stir in the finely chopped watercress.
Source: Donna Gates

Creamy Avocado Dressing
1 t. ground cumin
3 T. fresh lime juice
3 T. extra-virgin olive oil
1 ripe avocado
½ t. salt
¼ t. Dijon mustard
1 clove garlic, minced
¼ water (+1/4 more if necessary)
Freshly ground black and cayenne pepper to taste

Combine all ingredients through water to a blender and blend until smooth. Add more water if necessary. Add seasonings and a pinch of salt. Adjust seasonings if necessary.
Makes one cup.
Source: Myra Kornfeld

Carrot-Ginger Dressing
½ cup roughly chopped carrots
2 T. roughly chopped fresh ginger
2 T. roughly chopped shallots
¼ cup brown rice vinegar
2 T. apple juice or mirin
1 t. shoyu or tamari
1 t. toasted sesame oil
½ cup sesame oil
Salt
Freshly ground pepper

Place first 7 ingredients in a blender and blend until smooth. With the motor running, add the sesame oil in a thin stream. Then add ¼ t. salt and a sprinkling of black pepper. The dressing will keep in the refrigerator for up to 1 week.
Source: Myra Kornfeld

Mint-Garlic Dressing …..Good served with tabouli.

¼-1/3 cup fresh lemon juice, to taste (start with less)
½ cup organic unrefined oil, such as ev olive
1-2 cloves garlic, minced (or to taste)
1 T. fresh mint leaves, minced

Add lemon juice, mint, and garlic in a blender.
Slowly add oil to emulsify. Source: Donna Gates

Tofu-Ginger Dressing
½ t. fresh grated ginger
1 8 oz. cake soft organic tofu
1 t. sea salt
¼ cup water
2 T. sesame oil
2 T. brown rice vinegar

Grate ginger very fine. Combine the ingredients in a blender and puree until creamy.
Source: Book of Whole Meals.

Copyright 2008 Pathways4Health.org

Which to Buy Organic (*)