Tuesday, April 28, 2009

Food Logs and Vegan/Raw Vegan Recipes

Aloha, Over the last weekend I've been experimenting in the kitchen and I've come up with some healthy recipes. I've included some of the dishes I made below.
Also, in the next few days I plan to put together my pantry/fridge and freezer shopping list to share. I think the most important aspect to a healthy diet is a well stocked kitchen. Enjoy!
*Food Log" April 24th
*note* I woke up this morning with a mild case on Tonsillitis
Tonsillitis Tonic-juice of one lime, 1/2 water and 1 TB local raw (Hawaiian) honey, 16oz Green Smoothie
Lunch-Herb "Cheese" see recipe below-idea borrowed from the "Choosing Raw" website. However I did change some of the flavoring ingredients in my version, 2 large celery stalks, Miso Soup~see receipt below
Dinner-Steamed Broccoli dressed in lemon zest and balsamic vinegar, quinoa and Miso Dressing~receipt from the book"Raw Food Real World" (see favorite book list )
Dessert-"Nana's Cookie"
*Food Log* April 25th
no breakfast
Lunch-Fresh Juice from Alive and Well's juice bar ( Kahului ) FYI~This was $7 for a mere 16 oz. It was good....but not $7 good. (kale, carrots, apple and celery )
Snack-Berry Smoothie ( Coconut water, mixed organic frozen berries, 1 frozen banana and cinnamon ) Larabar
Dinner-Coconut Corn Chowder~see receipt below ( This was great! ), Tomato Basil Crostini's~see receipt below, 2 glasses of Fetzer California Sauvignon Blanc
Dessert-3 Tim Tams
Exercise-40 min Stand Up Paddle Boarding at Ukumehame
*Food Log* April 26th
No breakfast
Lunch-Spicy Pineapple Gazpacho~see receipt below
Snack- 3 small Kale Wraps ( kale from my garden, opal basil from my garden, local heirloom tomato and Herb "Cheese"~see receipt below
Dinner-Veggie Pot stickers~see receipt below ( these were awesome! ), quinoa and Thai salad ( napa cabbage, spinach, diced green onion, cilantro, shredded carrots, black sesame seeds, sunflower sprouts and Thai Satay Peanut Dressing), 2 glasses Fetzer California Sauvignon Blanc

Dessert- 2 Tim Tams
Exercise-40 min distance paddle on 7'8" long board Airport Beach, Kaanapali ( strong Trade Winds made this challenging! )
*Food Log* April 27th
Breakfast-Green smoothie
Lunch- Vegan Green Papaya Salad from Thai Chef, Larabar
Snack-corn on the cob, orange
Dinner-Bamboo Restaurant in Lahaina( kind of a dive but the food is excellent!Veggie Sushi Roll ( carrots, sprouts, cucumber, avocado ), extra side of white rice, soy sauce, wasabi, 2 glasses of cheap red wine?
Dessert 2 Tim Tams
Exercise-1 hr + Stand up Paddling from Puamana Beach Park to Shark Pit and back a few times at sunset. Beautiful!!! I love my new board!
*Herb "Cheese"* RAW VEGAN
1 cup cashews soaked for 1-2 hrs

juice of 1 lemon
1/2 tsp sea salt
1/2 to 1 tsp yellow miso unpasturized
1 TB chopped chives
1 TB chopped basil
1 TB oregano
1 clove of garlic
Place all ingredients in a Cuisinart or high speed blender except herbs. Blend until smooth adding water until desired consistency is reached. Add chives, oregano and basil. Blend until herbs are Incorporated.

*Miso Soup* VEGAN
3 cups water

4 heaping TBs of Miso
1/2 C diced extra firm tofu
large handful of chopped dried Nori seaweed
2-3 TB soy sauce ( or more depending on taste )
Heat all ingredients except Miso in a sauce pan over med heat. Remove from heat and stir in Miso
chopped green onion

*Coconut Corn Chowder* VEGAN
4 Cups fresh corn + 1 extra cup set aside ( I used organic frozen corn )

1 can of organic coconut milk
juice of 1 lime
1 tsp sea salt
1 tsp chili powder
2 tsp turmeric powder
chopped cilantro and chives 1/2 c total
In a large sauce pan over med. heat combine all ingredients except 1 cup of corn, cilantro and chives. Once heated and corn is defrosted pour soup in high speed blender. Blend until smooth ( be careful blending hot liquids...do not fill blender too high and make sure lid is on tight. )
Once blended return to sauce pan over med heat and add 1 cup of corn. Simmer 3-5 min until desired temperature. Place in serving bowls and sprinkle with cilantro and chives.

*Basil Tomato Crostini topping* VEGAN
2 large Heirloom tomatoes diced( mine were from Kapalua Farms)

1/3 chopped chopped fresh basil
1/4 sweet onion ( Maui )
2 cloves minced fresh garlic
1 TB organic olive oil
1 TB organic balsamic vinegar
sea salt ( I used Hawaiian red salt ) and cracked pepper to taste.
Mix all ingredients. Let marinate for 30 min and place on top of toasted baguette slices.
I sprinkle half of the baguettes with Pecorino Romano Cheese for my man and returned them to a 350 degree oven for 5 min. I enjoyed my share without cheese

*Spicy Pineapple Gazpacho* RAW VEGAN
2 cups chopped pineapple ( I used local Maui Gold )
1 chopped cucumber
handful cilantro
1 HOT pepper ( I used a Serrano ) use 1/2 of a pepper to start and check heat
1 TB Raw Apple Cider Vinegar
juice of 2 limes
1/4 sweet onion ( Maui )
1/2 tsp sea salt or more to taste
place all ingredients in high speed blender until mixed and desired consistency is reached. Top with chopped cilantro.

*Vegetable Pot Stickers* about 24 VEGAN
1 cup chopped kale
1 cup chopped spinach
1 cup extra firm organic Tofu crumbled
3 oz minced shiitake mushrooms
2 cloves garlic minced
1.5 TB soy sauce
1.5 TB rice wine vinegar
2 TB canola oil
1 TB sesame oil
1 pkg of raw pot sticker wrappers ( round )
Saute 1 TB canola oil in skillet with kale, spinach, tofu, mushrooms and garlic over med. heat 8-10 min
remove from heat and add soy sauce, rice wine vinegar and sesame oil.
Place 1 TB of mixture in the middle of a pot sticker wrapper. Wet wrapper edge with water and fold over into a half moon. Pinch to seal
In a large skillet over med. heat add 1 TB of canola oil and add pot stickers flat side down. Cook 3-5 min until bottoms are brown. Add 1/2 c of water and cover. Steam over low heat for 5 min. Done!
I used two dipping sauces ( Peanut Satay and another of equal parts soy sauce and rice wine vinegar )


  1. how long does miso last in the fridge after opened?

  2. I use mine up pretty quick but since it is fermented I believe the fridge life is a couple of months. I buy the unpasturized version in small containers and probably go through an 8 oz carton evry 2-3 weeks:-)