Posted on: 11.04.2023 Posted by: Drlark Comments: 0

Butternut Squash Soup

(serves 4 to 6)

2 tablespoons olive oil
2 medium onions, chopped
3-4 garlic cloves, minced
1 large butternut squash, peeled and cubed
3-4 potatoes, peeled and cubed
3/4 cup apple juice (make sure it’s 100% juice, not sweetened)
3 1/4 cups chicken or vegetable broth
1/2 cup soy or rice milk
1 teaspoon ginger
3 teaspoons fresh parsley, chopped and divided

1. In a large soup pot, sauté onions and garlic in olive oil for 3-5 minutes.
2. Add squash, potatoes, juice, and broth and bring to a boil.
3. Reduce heat and simmer 40-45 minutes.
4. Mash a few pieces of squash and potatoes against side of pot to ensure they are soft.
5. Ladle half of the mixture into a food processor or blender and puree.
6. Add pureed mixture back into pot.
7. Add milk, ginger, and 2 teaspoons of parsley.
8. Simmer for 3-5 minutes.
9. Top with remaining teaspoon of parsley and serve warm.

Strawberry Soup

(serves 4)

2 pints of strawberries, sliced
2 tablespoons orange juice
1 cup soy sour cream
1/2 teaspoon vanilla
1 cup rice or soy milk
1/4 cup honey
extra strawberries or mint leaves for garnish

1. Blend strawberries, orange juice, soy sour cream, vanilla, rice or soy milk, and honey in a blender until smooth.
2. Chill for one to four hours.
3. Garnish with mint leaves or sliced strawberries and serve.

Note: If you are highly acidic, you may want to use mango or papaya instead of strawberries.

Mushroom Barley Soup

Serves eight

1/4 C olive oil
1 large onion, diced
1 C pearl barley
2 carrots, diced
2 1/2 C sliced mushrooms
6 C chicken or vegetable broth
2 bay leaves
pepper to taste

Heat olive oil and sauté onion until transparent. Add barley and cook for 3 minutes. Add remaining ingredients and bring to a boil. Lower heat, cover, and simmer for 1 to 1 1/2 hours. Remove bay leaves before serving.

White Bean Soup

Serves four

1 large onion, chopped
2-3 cloves garlic, minced
2 T olive oil
1 14 oz can peeled and chopped tomatoes with basil, garlic, and oregano
6 cubes vegetable bouillon
6 C water
2 T fresh basil, chopped
1 t dried oregano
20oz can navy beans, drained and rinsed
20oz can northern beans, drained and rinsed
1 C raw spinach, destemmed
1 C tofu, cubed
Parmesan cheese or soy parmesan cheese

Sauté onion and garlic in the olive oil over medium heat for 4-5 minutes. Add tomatoes and cook for two minutes. Add bouillon, water, basil and oregano. Bring to a boil. Lower heat and simmer for 20 minutes. Add all three beans and continue to simmer for 10 minutes. Add spinach and tofu. Simmer five minutes. Serve hot. Top with Parmesan cheese.


Serves four

3 large red tomatoes, quartered
2 cucumbers, chopped
1 small red onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
2 T red wine vinegar
2 t olive oil
1/2 t salt
1/4 t black pepper
1 C water

Combine first nine ingredients in a food processor or blender. Mix to desired consistency. Pour into large bowl and stir in water. Cover and refrigerate for at least 1.5 hours. Serve cold.

Vegetable Lentil Soup

Serves 4 to 6

The onions and mushrooms combined in this soup will give your immune system a boost.

3 tomatoes, diced
1/2 cup lentils
1/2 onion, chopped
1 turnip, chopped
1/2 leek, chopped
1/2 cup peas
2 carrots, chopped
8 mushrooms, sliced
1/2 tablespoon fennel
1 bay leaf
1 1/2 quarts water
1/2 tsp. salt substitute
1/4 bunch parsley, chopped

Wash lentils. Place all ingredients except parsley in a pot. Bring to a boil, then turn heat to low. Cook for 2 hours. Pour the soup into individual bowls. Garnish with chopped parsley.


Romaine and Butter Lettuce with Sun-Dried Tomato Vinaigrette

(serves twelve)

1/8 cup sun-dried tomatoes
1/4 cup boiling water
1/2 cup peeled and diced tomatoes
1 tablespoon apple cider vinegar
1 tablespoon minced garlic
1/2 tablesppoon olive oil
1/4 teaspoon black pepper
3 cups romaine lettuce
3 cups butter lettuce
1 cup shredded carrots

1. Combine sun-dried tomatoes and water in bowl; cover and let sit for half an hour, then drain, separating water from tomatoes. Set water aside.
2. Dice the sun-dried tomatoes and combine with other diced tomatoes, apple cider vinegar, and garlic in food processor or blender. Blend until smooth.
3. Add tomato-water, olive oil, and black pepper and blend until smooth.
4. Toss romaine, butter lettuce, and carrots in large salad bowl.
5. Add vinaigrette, mix well, and serve.


Fruity Salsa
Makes 3 cups

1 pound red tomatoes, diced
1/2 C mango, peeled and diced
1/2 C papaya, peeled and diced
1/2 C diced red onion
1/2 C diced red bell pepper
2 T fresh basil, minced
2 T fresh cilantro, minced
2 T lime juice

Combine all ingredients in a bowl. Mix well. Let stand at room temperature at least one hour.



Black Bean Salad

(serves eight)

2 tablespoons chopped cilantro (fresh)
2 tablespoons chopped parsley (fresh)
1/2 tablespoon lime juice
1/2 tablespoon black pepper
2 cups black beans, rinsed and drained
2-3 tomatoes, diced
1 avocado, diced
3 tablespoons green onions, diced
5 cups mixed greens

1. In a large bowl, whisk cilantro, parsley, lime juice, and pepper.
2. Add beans, tomatoes, avocado, and onions and mix well.
3. Cover and refrigerate for 2-3 hours.
4. Divide mixed greens into eight servings.
5. Place equal amounts of black been mixture on top of the greens and serve.


Pasta Salad with Chickpeas

(serves 4)

2 cups cooked rice, quinoa, or corn pasta
1 cup garbanzo beans
2/3 cup steamed broccoli, chopped
1/4 cup red onion, diced
1/4 cup green pepper, diced
1/2 teaspoon basil
1/2 teaspoon tarragon
3 tablespoons olive oil
1/2 lemon, juiced
1/8 teaspoon sea salt

1. Combine all ingredients in a large bowl.
2. Mix well, then chill for at least one hour before serving.


Tofu and Veggie Pasta
(serves six)

1 package rice noodles
1 12-ounce package of extra firm tofu
3 tablespoons olive oil, divided
5 tablespoons white vinegar
3 tablespoons honey
4 tablespoons soy sauce
3 tablespoons fresh mint, chopped
2 tablespoons roasted almonds, chopped
3 garlic cloves, minced
2 cups of eggplant, cut in half lengthwise and sliced
3 red peppers, sliced
4 zucchini, sliced
3 cups fresh bean sprouts
5 to 6 scallions, chopped

1. Cook rice noodles, per directions.
2. Place noodles in a large serving bowl and set aside.
3. Cube tofu and cook in 1 tablespoons of olive oil for 5-7 minutes, or until brown.
4. In a medium-sized bowl, mix vinegar, honey, soy sauce, mint, almonds, and garlic. Set aside.
5. In wok or large skillet, heat remaining olive oil.
6. Add eggplant, red peppers, and zucchini.
7. Sauté for 4-5 minutes.
8. Add bean sprouts, scallions, and cooked tofu.
9. Sauté another 3-4 minutes.
10. Add vegetables and tofu to the rice noodles.
11. Pour soy sauce and mint mixture over top.
12. Mix well and serve.


Coconut Shrimp
(serves 4)

20 large shrimp (about one pound), peeled, deveined, and cooked
1/4 cup cornstarch
1/2 teaspoon salt
1/2 teaspoon paprika
2 large egg whites
1 1/4 cup flaked coconut
olive oil

1. Preheat oven to 400°.
2. With tails intact, rinse shrimp and dry thoroughly with a paper towel. Place in a shallow dish and set aside.
3. In a second shallow dish, combine cornstarch, salt, and paprika and set aside.
4. In a medium-sized mixing bowl, beat egg whites until light and foamy.
5. Place coconut into a third bowl.
6. Dip shrimp, one at a time, first into the cornstarch mixture, then into the egg whites, then into the coconut. Place on a cookie sheet covered lightly with olive oil.
7. Once all shrimp have been coated, bake at 400º for 12 to 15 minutes, flipping the shrimp after 7 minutes.
8. Serve with Fruity Salsa (click through to this recipe on the Web site, under appetizers).
9. Serving size is five shrimp per person.


Portabella Quiche

(serves 4-6)

olive oil
3/4 cup of red onion, diced
3 portabello mushrooms, thickly diced
2 cups fresh spinach, chopped
1/4 cup ground corn meal
2 cups unflavored soy or rice milk
4 eggs
1/4 cup soy parmesan cheese
1 1/2 teaspoons garlic powder
1 1/2 teaspoon Spike or other mixed spice seasoning
1 teaspoon pepper

1. Heat olive oil in skillet on medium high for several minutes.
2. Add onion and portabellos and saute for 4-5 minutes.
3. Add spinach and cook 3-4 minutes.
4. Add corn meal and mix thoroughly.
5. Place in a deep-dish pan – preferably a quiche pan or comparable dish – and set aside.
6. In a separate mixing bowl, whisk soy or rice milk with the eggs and parmesan cheese.
7. Add spices, then pour over the portabello mixture.
8. Bake at 350° for 40-45 minutes, until the center is set and firm.
9. Let stand 5-10 minutes before serving.


Salmon with Fresh Herbs

(serves 4)

4 6oz salmon steaks
2 teaspoons extra virgin olive oil
1 1/2 teaspoons fresh parsley, chopped
1 1/2 teaspoons fresh chives, chopped
1 1/2 teaspoons fresh tarragon, chopped
olive oil to brush pan and salmon

1. Brush a grill pan with olive oil and place on high heat for several minutes.
2. Place salmon in pan and brush each steak with olive oil.
3. Grill for 6 to 8 minutes per side, or until it is white and flaky in the center.
4. Remove from pan and place on plates.
5. Mix parsley, chives, and tarragon in small bowl.
6. Drizzle each steak with ½ teaspoon of olive oil and sprinkle with herb combination.
7. Serve immediately.


Stuffed Peppers

6 green or red peppers
1/2 cup celery, diced
1/2 large onion, chopped
2 1/2 cups cooked brown rice
1/2 cup low-sodium tomato juice
1/4 teaspoon sea salt
2 cups tomato sauce*

1. Scoop out peppers.
2. Mix remaining ingredients, except the tomato sauce.
3. Fill peppers with mixture and place in shallow baking dish.
4. Pour tomato sauce over peppers and bake uncovered at 350º for 45 minutes.
5. Serve immediately


*Tomato Sauce

2 tablespoons olive oil
1 clove garlic, minced
1/2 small onion, chopped
1/2 green pepper, diced
2 cups tomatoes, chopped
1 6-oz can tomato paste
1 teaspoon basil
1 teaspoon oregano
1/2 teaspoon sea salt

1. Sauté garlic, onion, and green pepper in oil over medium heat until tender.
2. Add remaining ingredients and cook on low for 15 minutes.


Turkey Chili

2 C diced onion
1 C diced green pepper
3 cloves garlic, chopped
2 tablespoons olive oil
1 pound ground turkey
2 teaspoons cinnamon
2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon allspice
1/2 teaspoon marjoram
1/4 teaspoon nutmeg
1 cinnamon stick
1/2 teaspoon pepper
2 1/2 C chopped tomatoes

Sauté onion, pepper and garlic in olive oil. Add turkey and cook until completely browned. Add next seven ingredients (cinnamon through cinnamon stick) and cook for 2-3 minutes. Add pepper and tomatoes and simmer 30 minutes. Remove cinnamon stick before serving.


Seafood Skewers

Makes 8 skewers

1/3 C low-sodium soy sauce
3 tablespoons maple syrup
1 1/2 tablespoons white vinegar
1 tablespoon minced ginger (fresh, peeled)
1/4 teaspoon red pepper powder
1 tablespoon minced, fresh garlic
1 1/2 teaspoons cornstarch
1 1/2 teaspoons water
15-20 peeled and deveined pre-cooked shrimp
15-20 scallops
4-5 portabella mushrooms, quartered
3-4 leeks, cut into 15-20 pieces
1-2 tablespoons olive oil
8 skewers

Combine soy sauce, maple syrup, vinegar, ginger, red pepper powder and garlic in saucepan over medium high. Bring to a boil and cook for 2-3 minutes. In a separate bowl, mix cornstarch and water. Add to mixture in saucepan. Bring to a boil and cook one minute. Set aside. On skewers, alternate shrimp, portabella, scallop, and leek until you have two or three of each per skewers for all eight skewers. Brush each skewer with olive oil and place in broiler or on a grill (also brushed with olive oil) for about three minutes. Turn and brush on half the soy sauce mixture. Cook 1-2 minutes. Turn and coat with remaining mixture. Cook another 1-2 minutes or until scallops are done.

Serve over rice noodles tossed with sesame oil, soy sauce, green peas, and sliced water chestnuts.


Vegetarian burritos

Serves four

1 red pepper, diced
1/2 small red onion, diced
2 T olive oil
1 14oz can vegetarian refried beans
1/2 avocado, thinly sliced
1 tomato, sliced
1/2 C chopped lettuce
6 T salsa (see recipe below)
4 corn tortillas

Sauté pepper and onion in olive oil for 4-5 minutes. While they are cooking, warm tortillas in oven (200º F). In separate pan, heat beans. Place tortillas on a plate. Evenly distribute the onion/pepper mixture, beans, avocado, tomato, lettuce and salsa on each tortilla. Serve warm.


Easy Fettuccini with Marinara Sauce

Serves four

2 T olive oil
3 cloves garlic, minced
(2) 15 oz cans diced tomatoes with basil, garlic and oregano, undrained
one package spinach fettuccini

Sauté garlic in the olive oil for 3-4 minutes. Add tomatoes and simmer for 10 minutes. While tomatoes are simmering, boil water and cook fettuccini. Drain fettuccini. In a large bowl, mix fettuccini and tomato mixture. Serve warm.


Artichoke and Olive Pizza

Serves 2 to 4

1 pizza crust (12-inch)
1 1/2 tsp. olive oil
3/4 cup low-salt tomato sauce
1 large tomato in thin wedges
6 cooked artichoke hearts, chopped
1/2 cup soy mozzarella cheese, grated
10 black olives, chopped
1/2 small red onion, sliced thin
1/2 green pepper, chopped
1/2 tsp. dry basil
1/2 tsp. dry oregano

Preheat oven to 450°. Drizzle oil on pizza crust. Spread tomato sauce evenly over crust. Distribute tomato wedges, artichoke hearts, olives, onion, and green pepper over crust. Sprinkle with basil and oregano. Bake for 16 minutes or until crust is golden brown. Add soy mozzarella cheese if you like and bake another 4 minutes. These exotic artichokes not only add an elegant touch to your pizza, they deliver the vitamin B complex, calcium, magnesium, and potassium vital to your health.



Auntie’s Carrot Pie

5 carrots—peeled and grated
1/2 cup oil
1/2 cup brown sugar
2 eggs
1/2 cup corn meal
1/4 cup ground flaxseed

Combine all ingredients except egg whites. Beat the egg whites until stiff. Fold in egg whites. Pour into a pie dish or ready-made pie crust. Sprinkle flaxseed on top. Bake for one hour at 350°. Makes 1 pie.

Fruit Muesli

You can make this delicious muesli yourself. Experiment with fruit combinations. It tastes best when the oats/rye are soaked overnight in enough water to cover ingredients.

2 oz. oatflakes OR 1 oz. oats and 1 oz. rye flakes
1 serving fruit—apple, banana, berries, pear
5 oz. natural yogurt
1 teaspoon ground flax & pumpkin seeds
2/5 pint skim or soy milk

Soak oats/rye overnight. Add skim or soy milk. Top with seasonal fruit, yogurt and seeds. Serves 1.



1 cup oat flour
1 Tbsp. flaxseed
1/2 tsp. sea salt
1/2 tsp. baking powder
1/2 tsp. baking soda
1 egg, lightly beaten
1/2 tsp. plain soy yogurt
1/2 cup plain fortified soy or rice milk

Mix dry ingredients together in medium-size bowl. Mix egg, yogurt, and milk in small bowl. Slowly add egg mixture to flour mixture, taking care not to over stir. Use a ladle to pour batter onto heated non-stick griddle. Makes about six pancakes.


Seeded Tortilla Triangles

Active time: 15 min Start to finish: 40 min

3 to 4 tablespoons of ground flaxseed
1/4 cup sesame seeds
1/4 cup poppy seeds
6-10 (10 to 12 inch) corn tortillas
1 large egg beaten with 2 tablespoons cold water and 1/2 teaspoon salt

Preheat oven to 350F

Stir together flax, sesame and poppy seeds.

Put tortillas on baking sheets and brush with some egg mixture. Sprinkle with seeds to coat, then cut each tortilla into long thin triangles with a sharp knife.

Bake until crisp and lightly golden, 15 to 20 minutes total. Transfer triangles to rack to cool.

Cooks’ note:
Triangles may be made 1 day ahead and kept in an airtight container at room temperature. To re-crisp triangles place them in the oven at 350 F for about 5 minutes.

Flaxseed deck

Two tablespoons of organic (OCIA certified) cold-milled flaxseed contain:
3g omega-3 Alpha-Linolenic Acid
1g omega-6 Linolenic Acid


Tie-Dye Smoothie

1 C orange juice fortified with calcium
2 bananas
1/4 C blackberries
1/4 C ground flax

Place all ingredients in a blender. Blend until smooth. Makes 2-3 cups

This is also high in potassium and magnesium.



Coffee Cake
(serves 12)

3 1/2 cups brown rice flour
1/2 cup dried cherries
1/3 cup dried pineapple
1/3 cup sliced almonds
1 tablespoon baking powder
1 1/3 cups maple syrup
1 1/2 cups water
1/3 to 1/2 cup walnut oil
3 eggs

1. Preheat oven to 375°
2. Combine flour, cherries, pineapple, almonds, and baking powder in a bowl. Set aside.
3. Whisk together the syrup, water, walnut oil, and eggs.
4. Add to the dry ingredients, mixing just until all ingredients are moistened.
5. Pour batter into a 8 inch round, pre-greased cake pan.
6. Bake for 50-60 minutes, or until a toothpick inserted into the center comes out clean.
7. Cool for 5-10 minutes on a rack before serving.

Dr. Lark’s Perfect Oatmeal Cookies

1/4 cup almond or walnut oil*
6 tablespoons maple syrup
2 eggs, slightly beaten
2 teaspoons vanilla
1/2 teaspoon salt
3/4 teaspoon baking powder
1 teaspoon cinnamon
1 cup rice flour
2 cups rolled oats
1/2 cup raisins**
1/2 cup sunflower seeds**

1. Mix oil and maple syrup.
2. Add egg, vanilla, salt and blend.
3. In a separate bowl, sift together baking powder, cinnamon, flour, oats, raisins, and sunflower seeds.
4. Add dry ingredients to oil combination and mix.
5. Add a few teaspoons of water to dough until you get a proper consistency.
6. Spoon onto greased cookie sheets and flatten each cookie slightly with a spoon.
7. Bake 12-15 minutes at 375º
8. Makes about two dozen cookies

*can substitute with 1/4 cup applesauce for a chewier consistency
**you can also experiment with coconut, walnuts, etc. for a variety of flavors


Baked Bananas

Serves 4

4 bananas
1 tsp. lemon juice
1 to 2 Tbsp. honey

Peel and slice bananas in half lengthwise. Place halves in a well-oiled baking dish. Sprinkle with lemon juice and drizzle with honey. Place in cold oven and set to 400¡. When juice begins to bubble, turn off heat. Leave in oven to finish baking . Not only is this a yummy treat, but bananas are a source of the magnesium and potassium you need to keep your heart muscle healthy.



Tropical Smoothie

2 servings, 2 C each

1 medium banana
1 C sliced papaya
1/2 C flaked coconut
2 C crushed ice
1/2 C soy or rice milk, fortified with calcium
8oz soy yogurt, fortified with calcium if possible
1/4 C ground flax
1 T honey
1 t vanilla

Place all ingredients in a blender. Blend until smooth.

This is also high in potassium and magnesium.


Tie-Dye Smoothie

Makes 2-3 cups

1 C orange juice fortified with calcium
2 bananas
1/4 C blackberries
1/4 C ground flax

Place all ingredients in a blender. Blend until smooth.

This is also high in potassium and magnesium.


Relaxant Tea

1 pint water
1 teaspoon chamomile leaves
1 teaspoon peppermint leaves
1 teaspoon honey (optional)

Bring the water to boil. Place herbs in water and stir. Reduce heat to low and steep for 15 minutes. Since peppermint and chamomile help to relax your muscles and calm your mood, you’ll find this tea hits the spot after a long stressful day.