cooking healthy vegetable dishes
leek and lettuce on a chopping board

RECIPES You will notice that the following recipes look more like guidelines, they are plant based, have almost no added oils, consist of a great variety of whole foods in a rainbow of colors, and are rich in vitamins, phytochemicals, antioxidants, protective nutrients, and fiber.  Experiment with them.  Focus on better nourishing yourself and your family.

leek and lettuce on a chopping board

leafy rainbow salad -   Prepare enough for 3 - 4 days                       

After a day or so, any left over could be stir fried in the skillet by itself or with slices of squash, sweet potato, eggplant, artichokes. After a few more days, if you still have left over, add it to the pot of beans you prepared that week. Do not let your salad go to waste.

I suggest you chop in small chunks, for the flavors to leave the piece and savor the whole:

one Napa (Chinese) cabbage

half bunch cilantro

head of romaine/ red leaf lettuce


red pepper

green onions


onion and garlic

a cup or two of cooked beans - try from the enormous variety, not just garbanzos

an orange and other diced fruit - pear, mango, pomegranate seeds, etc.

carrots, cauliflower, broccoli...

slices of avocado

Make your own dressing using 2 or 3 of these ingredients in any combination - practice!

lemon juice, salt, pepper, vinegar, water, Vegenaise, ketchup, ginger, chipotle, etc.

Use only enough dressing to coat your salad and enhance its flavor, not to drown it.

Add a fistful of almonds or walnuts; and a sprinkle of sesame seeds... 

Every bite will be a different experience.

lentil salad

1 pound French lentils

1 unsalted vegetable bullion cube

Cook the lentils in ample vegetable broth until tender but still firm, for about 30 minutes

Drain the lentils and keep the broth for a soup or some other dish

Add to the lentils:

2-3 carrots diced the size of the lentils

2 celery stalks diced the size of lentils

1 red pepper diced as above

2-3 tablespoons chopped fresh dill

2-3 tablespoons chopped fresh tarragon

2-3 tablespoons chopped fresh parsley

Dress the salad with:

2 tablespoons of freshly squeezed lemon juice

2 teaspoons vinegar

2 tablespoons olive oil

Salt and pepper to taste


ENSALADA ARCOIRIS - (clic aqui para la versión imprimible)

Prepara suficiente para 3 - 4 días

Lo que no uses como ensalada en un par de días, saltéalo en la sartén con rebanadas de camote, calabaza, berengena, alcachofas.

Si aún te sobra después de varios días ¡añádeselo a los frijoles que preparaste esa semana!  No desperdicies buena comida.

Córtalo todo en trozos pequeños para que los jugos naturales sirvan de aderezo:

un repollo chino (Napa)

medio mazo de cilantro

una cabeza de lechuga (romana, de hoja colorada..)

cebolla y ajo


pimiento rojo

una naranja y trocitos de pera o manzana mango, semillas de granadina...

zanahoria, coliflor, brócoli

rebanadas de aguacate

Prepara tu propio aderezo usando 2 o 3 ingredientes

jugo de limón, sal, pimienta, jengibre, etc.

un puñado de almendras o nueces; una salpicada de ajonjolí...

Goza de una experiencia diferente en cada bocado.

(click here for printable version)