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Shiitake and Kale

Andrew Soucier

1/2 pound of shiitake mushrooms

1 TBS of olive oil 

1-2 cloves of crushed garlic

1 bunch of kale, chopped

pinch of salt

  1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
  2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.
  3. Add chopped kale, stir-fry for a couple of minutes. 
  4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Spring Sprouting Steamer

Andrew Soucier

1 zucchini 

1 summer squash

1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)  -usually in  a small bag in  the produce section 

3 TBS freshly chopped tarragon

1 TBS  ghee (clarified butter) or butter

4 lemon wedges

salt to taste

  1. Slice zucchini and summer squash in discs, about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.
  2. Toss with tarragon, ghee and salt in bowl.
  3. Serve with lemon wedge. 

Note: Try fresh herbs like parsley, dill, cilantro, or mint for a totally different taste.

Fruit Nut Smoothie

Andrew Soucier

1 banana

1 cup soy or rice milk 

1 cup berries

1 cup diced melon

1/2 cup almonds

2-4 ice cubes

  1. Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoon full of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Bok Choy Apple Slaw

Andrew Soucier

6 stalks of bok choy (about 1/2 a head), thinly sliced

1/2 a small red onion, thinly sliced

1 granny smith apple, sliced

1/2 cup toasted sunflower seeds


1 tsp ground coriander

1tsp dijon mustard

2 TBS apple cider vinegar (or lemon juice)

1/4 cup olive oil

2 tsp honey or brown rice syrup

salt, black pepper to taste

  1. First make the dressing by combining all the ingredients and whisking well. 
  2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.  
  3. Toss salad with half the dressing. Add additional dressing if so desired. 
  4. Either eat immediately or chill for up to one hour and then add the apples just before eating.

Sun Tea

Andrew Soucier

3-4 tea bags of your choice


  1. Fill an extra-large Mason jar with lid with water, add 3 or 4 of your favorite tea bags, and cover with lid.
  2. Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
  3. Sweeten if desired with natural sweetener (like agave nectar), serve at room temperature or cold over  ice.


  • Garnish with mint leaves or lemon wedge.

Maple Fruit Compote with Honey-Ginger Toasted Nuts

Andrew Soucier

2-3 apples

2-3 peaches or pears 

2 TBS maple syrup

1/2 cup raisins 

juice of 1 lemon

1 tsp cinnamon

1 cup walnuts, or nuts of your choice

1/2 tsp fresh ginger, minced

2 TBS honey

  1. Wash, core and chop fruit into slices or chunks.                                            
  2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.   
  3. Cook over medium heat, stirring occasionally for 10 minutes.
  4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
  5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often for 5 minutes.
  6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
  7. Top warm fruit with toasted nuts and enjoy!

Sweet Potatoes with Lime and Cilantro

Andrew Soucier

4 sweet potatoes

1/2 bunch fresh cilantro

2-3 limes

butter or olive oil

salt (optional) 

  1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
  2. Wash and chop cilantro leaves.
  3. When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.  

Mighty Miso Soup

Andrew Soucier

4-5 cups spring water

1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water, until softened

1-2 cups thinly sliced vegetables of your choice

2-3 tsp barley miso

2 scallions, finely chopped

  1. Chop soaked wakame, and discard soaking water or use on houseplants for a boost of minerals.
  2. Place water and wakame in a soup pot and bring to a boil.
  3. Add root and ground vegetables first and simmer gently for 5 minutes or until tender.
  4. Add leafy vegetables and simmer for 2-3 minutes.
  5. Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
  6. Turn off heat, allow soup to continue cooking 2-3 minutes- do not boil or simmer miso broth.
  7. Garnish with scallions and serve.

Note: Any combination of vegetables can be used in miso soup. 


  • Add cooked grains at the start of making the soup. They will be  soft.
  • Add a TBS of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
  • Add cubed tofu toward the end.
  • Use dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

Savory Tahini & Ginger Broiled Salmon

Andrew Soucier

Savory Tahini 

1/2 cup tahini (sesame seed paste)

1/4 cup water

3 TBS lemon juice 

2 TBS tamari (naturally brewed soy sauce)

2 TBS maple syrup -optional

1-2 cloves of garlic, minced

pinch of cayenne (to your taste)

  1. In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking!
  2. Add remaining ingredients and whisk until combined. 
  3. Adjust flavors to your taste. Add additional water if you want it thinner.
  4. Serve over grains and greens.

Note: Tahini sauce keeps refrigerated for up to one week.

Ginger Broiled Salmon

4 4-ounce wild salmon fillets

2 tsp fresh grated ginger

2 TBS umeboshi plum vinegar (or use fresh lemon juice)

1TBS coconut oil

1/4 cup water

  1. Mix the vinegar, oil, water, and ginger. 
  2. Place the fish in a baking dish and marinate in sauce for 30 minutes.
  3. Preheat broiler, then broil fish skin side down for 6-8 minutes, depending on how you like your salmon cooked.
  4. Baste at least once while broiling.
  5. Serve, using the remaining marinade as sauce.

Spicy Collard Greens

Andrew Soucier

1 large onion, diced

1 TBS olive oil

1 bunch collard greens

1 medium tomato, diced

2 tsp brown rice vinegar

1/2 tsp red pepper flakes

Salt/pepper to taste

  1. Sauté onions in oil on low for 10 minutes
  2. Rinse greens, remove stems, chop leaves into ½ - 1" strips 
  3. Add greens to onions, cook covered for 5 minutes
  4. When greens are wilted, add vinegar, tomato, pepper flakes and stir together.

Variation:  try using kale instead         


Andrew Soucier

2 cups rolled oats

1 cup nuts   (pecan, almond, cashews, walnut)

1 cup seeds  (sunflower, pumpkin, etc) 

1/2 tsp salt  (optional)

1/3 cup oil  

1/2  cup maple syrup/honey

1TBS vanilla

1 cup fruit

Preheat oven to 350 degrees. Combine oats, seeds, nuts, & salt into a large bowl.  Whisk syrup, oil, & vanilla in a small bowl, then stir into dry ingredients. Spread mixture in a thin layer on a rimmed cookie sheet. Bake for 15-18 minutes and stir at least once. It is done when it is golden brown all over. Remove from oven and stir in dried fruit. Enjoy with your favorite milk, or eat as a snack.  

Lemon Pepper Chicken

Andrew Soucier

4 boneless, skinless organic chicken breasts

Coarse black pepper and coarse sea salt

Juice and zest of 2 lemons

4 tablespoons extra virgin olive oil

  1. Coat chicken in coarse black pepper and season lightly with salt.
  2. In a small bowl, combine lemon zest and juice with extra virgin olive oil.
  3. Place sauté pan over medium-high heat. Fill the pan until 1/4 inch deep with marinade.
  4. Cook chicken breasts 6-7 minutes on each side, adding marinade as needed to keep the chicken lightly covered while cooking. Make sure it is cooked all the way through.
  5. Transfer to a serving platter and brush with the reserved marinade.


Andrew Soucier

1 ½ cups cooked chickpeas or 1 can

1-3 cloves garlic 

3 tablespoons tahini (ground sesame seeds)

1/2 teaspoon sea salt

2 tablespoons olive oil 

2 tablespoons lemon juice

1/2 cup or more spring water, use chickpea water

1. Place all ingredients in a blender or food mill and purée until creamy. Taste and adjust flavors to your liking. Try different flavors by adding kalamata olives, or roasted red peppers, or sun-dried tomatoes, or even just red pepper flakes. Be creative!

2. Serve with your favorite vegetables.

Apple Tart

Andrew Soucier

2.5 cups walnuts

1.5 cups dates -firm not gooey

3 tart apples

1/4 tsp cinnamon

1/8 tsp allspice

1/8 tsp ground clove

2 TBS maple syrup

1/2 cup apple cider

1/4 cup raisins 

  1. Combine walnuts and dates in food processor. Process until well mixed and ground, but not smooth. About 40 seconds. It should be a coarse texture when done. Press evenly into a 9 inch tart pan. Set in refrigerator while making the filling.
  2. Core and slice apples in 1/4 inch thick slices.
  3. Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.
  4. Remove apples with a slotted spoon from hot pan to a bowl and cool completely. 
  5. Reduce liquid to about half the volume. 
  6. Spread apples evenly over crust. Brush syrup over apples. Can be served right away or will keep in refrigerator until needed.

Adapted from World's Healthiest Foods

Chocolate Coconut Pudding

Andrew Soucier

Chocolate Coconut pudding

*This is a great non-dairy pudding that is just wonderful for those special moments when you are wanting something rich, creamy and chocolaty that isn't terrible for you. A special treat. Use a high grade chocolate that is at least 70% cacao and you'll still redeem health benefits from the chocolate. Be creative with the flavorings. 

1 14-ounce can of coconut milk (lite is fine), divided
3 tablespoons organic evaporated cane sugar - you could use agave, honey, etc. 
scant 1/4 teaspoon salt
1/4 cup arrowroot powder, sifted
1 teaspoon curry powder, (optional)
3 tablespoons alkalized dutch-cocoa powder, sifted
1 3.5-ounce bar organic semi-sweet/dark chocolate, chopped
1 teaspoons vanilla extract 
1/4 cup coconut flakes, toasted in a dry skillet

Shake the can of coconut milk vigorously for a few seconds. In a heavy saucepan bring 1 1/4 cups of the coconut milk, sugar, and the salt (just) to a simmer over low heat.

While that is heating, in a separate bowl whisk together the remaining coconut milk, arrowroot powder, (curry powder), and cocoa powder. It should look like a chocolate frosting.

When the coconut milk and sugar mixture has started simmering take about 1/4 cup of it and whisk it little by little into the arrowroot mixture, creating a slurry. Turn down the heat to the very lowest setting. Now drizzle the arrowroot slurry mixture into the simmering pan of coconut milk whisking vigorously all the while. Keep whisking until the pudding comes back up barely to a simmer and thickens up a bit, about a minute.

Remove the saucepan from heat, continue whisking while it is cooling for about a minute. Now whisk in the chocolate and vanilla. Keep stirring until the pudding is smooth. Place in a refrigerator to chill thoroughly. To prevent a skin from forming press plastic wrap up against the surface of the pudding. Serve dusted with the coconut flakes and a tiny pinch of curry powder if using.   

Serves four        adapted from 101