Soups & Salads
Butternut Squash Soup
2 medium or 1 very large butternut squash
(canned pumpkin also works nicely)
1 8 oz. can unsweetened coconut milk
2 ribs celery, diced
2 cloves garlic, sliced fine
3 scallions, sliced fine
1 small shallot, diced fine
3 Thai peppers or one jalapeno, seeded and diced
4 cups vegetable stock (bouillion and boiled water will do very well)
splash of dry sherry
salt and pepper
Heat oven to 400 degrees.
Cut the squash lengthwise into halves and
place on a tray lined with parchment, Silpat or Teflon for easy cleanup.
Roast until fork tender (25 – 40 minutes.)* While the squash is
roasting, prepare the other ingredients. Place a soup pot on a medium
high flame. Then spoon coconut fat solids, which will be at the top of
the can, into the pot. Reserve the remaining liquid. When the fat
has ceased to sputter and reached a nice rolling boil, add the celery, garlic,
scallions and shallot. Saute the vegetables in the coconut fat until softened,
about 5 minutes.
When the squash is tender, remove it from
the oven. Peel off the skin and discard. Chop the flesh into chunks
and add to the pot. Add a splash of sherry, the hot pepper and reserved
coconut liquid. Cook for a further 5 minutes. Add the vegetable
stock, return to the boil and cook for another 10 minutes. Remove from
the heat. Ladle the soup into a food processor or blender and puree until
smooth. Return soup to the pot. Add salt and pepper to taste.
*If you are using canned pumpkin, spread
the pumpkin to allow even roasting and turn periodically. The pumpkin
is done when it begins to smell sweet.
4-6 cloves of garlic, sliced
1 tbsp. red pepper flakes (optional)
1 large can 16 oz. of plum tomatoes,
whole or chopped, or tomato puree
Olive oil (Extra Virgin is best)
Any or all of the following:
1 carrot, peeled and chopped fine
1 stalk celery, chopped fine
1 medium to large onion, chopped fine
1 Turnip, diced (highly recommended!)
Cabbage, chard, mustard greens, spinach, collard, kale, in any quantity you
desire, chopped into bite size pieces
One package or about 2 cups each:
Frozen lima beans
Frozen green beans
1 8 oz. can kidney beans
About a cup of pasta shells
Nutritional yeast (optional)
1 tbsp. each of oregano and basil
cayenne pepper and salt to taste
Place soup pot on a high flame. Add
olive oil to cover bottom of the pan. Add sliced garlic and pepper flakes,
and saute just until the aroma of garlic wafts into your nose. Add the
canned tomato. Saute on a medium high heat until the juices thicken and
begin to taste sweet (about 7-10 minutes.) Add carrot, celery, onion and
saute for a further 5 minutes covered. Add turnip, greens, zucchini or
squash if you are using them and saute covered for about 5 minutes. Add
six cups of water, along with frozen vegetables and return to the boil.
Reduce heat and simmer half covered for 1/2 hour. Add kidney beans, pasta,
basil, oregano and cayenne pepper if desired. Salt to taste. Boil
for a further 10 minutes or until pasta is tender.
Ray's Rice Salad
Bring 2 cups of white rice, 4 cups of water
and 1 tsp. salt to a boil. Reduce to low and cook covered for 20 minutes.
While rice is cooking prepare the following marinade:
5 tbsp. Extra virgin olive oil
3 tbsp. Rice wine vinegar or lemon juice
1 heaping tbsp. Curry powder
1 heaping tsp. Dijon mustard
1 tsp. Salt
Whisk together. Add these ingredients
(or any others you like) to the marinade:
1 carrot, peeled and diced
1 stalk celery, diced
bell peppers in as many colors as you can get, diced, for a total of about two
1 cucumber, diced, or ½ cucumber and ½ deli style pickle, diced
1 large tomato, skinned and cut into chunks
2 scallions, diced
7-10 radishes, halved and sliced thin
Cover the vegetables in marinade; then
add the cooked rice when ready. Mix thoroughly and serve at room temperature.
Note: you can substitute a package of your
favorite pasta for the rice to make pasta salad. Antoine’s Radiattore
Tricolore works very well, but nearly any chunky pasta will do.
Monster Cole Slaw
1 head white cabbage
(hint: the paler the cabbage, the sweeter the slaw)
1 large carrot, peeled and grated
1 small onion
1 kettle of boiling water
1 cup Vegenaise,
or other vegan mayo
2 tbsp. white vinegar
2 tbsp. Florida Crystals or sugar
½ tsp. celery seed
Core and shred the cabbage. Place
shredded cabbage in a collander and pour boiling water through cabbage to wilt
slightly. Salt the cabbage and allow to drain for about 20 minutes.
While the cabbage is sitting, peel and half the onion and slice it fine.
Soak the sliced onion in cold water for 15 minutes. Combine ingredients
for dressing and stir until smooth. When cabbage has had time to drain,
rinse lightly, shake dry and combine with carrot and drained onion in a large
bowl. Pour on dressing and incorporate well. Salt to taste.