Recent Posts for the 'Kitchen Nutrition' Category

Organic Fruit Salad

Sunday, June 10th, 2018

During the past 12 years of posting on Menupause, I have made many fruit salad recipes. To see the list, you can click on Kitchen Nutrition with Recipes on my HomePage or just use this link:  Scroll down the page to fruit recipes and take your pick!

My purpose for today’s posting has a slightly different focus, because I want to emphasize:

1. Organic fruit only– All the fruit is organic in this photo.
2. Composting– Use an old bucket or pot lined with biodegradable plastic
3. Cooking by the strings of your apron: Feel free to use other organic fruits in season:
apricots,  peaches, plums, grapes, etc.

This is the fruit salad before placing in a colorful bowl and sprinkled with dried coconut.

Utensils: Cutting board and knives (grapefruit knife for pineapple, paring, large serrated), bowl for mixing and bowl for serving, strainer
Prep. Time: 15 minutes
Cooking Time: None!
Categories: Gluten Free (GF), Vegan (V) , No Sugar Added (NSA)


6 oz. organic blueberries, washed and strained
6 oz. organic blackberries, washed and strained
6 oz. organic raspberries, washed and strained
1 box organic strawberries, washed, strained and stems removed
2 organic kiwis, washed and peeled
one organic mango, washed and peeled and cut into small pieces+
1/2 organic pineapple, washed, peeled, and cut into small chunks++
1/2 cup organic, unsweetened apple juice or other juice of choice
toppings: organic dried and shredded coconut (or organic sliced almonds)

1. Prepare fruit as listed above, placing in a large mixing bowl. (+See special instructions below.)
2. Add 1/2 cup juice and toss gently. Top with coconut and serve chilled.

Yield: 6 one cup servings or 12 half-cup servings.

+To prepare mango: Score organic, washed mango and score the skin lengthwise into four pieces.Peel away the skin to expose flesh. Then cut away the flesh from the pit and recut into smaller pieces.

++To prepare pineapple: Wash organic pineapple. Remove top stem. Cut in half lengthwise. Then using a grapefruit knife, cut along the bottom, curved edge of the pineapple and release the flesh. Cut this large section in half length wise and then these two halves into smaller chunks. Save unused half for another meal, or use it all, depending on the size of your pineapple.

Finally, if you can, find a store such as Mom’s Organic, that has composting bins. I use a pot that I line with biodegradable plastic bags from Mom’s produce section and fill up a few pots worth to take every week, storing bags in the freezer. If you have a yard, you can make your own, personal composting space. Lucky you!


Note: Because of the triple nature of this recipe, I am posting it on the HomePage, in Kitchen Nutrition with Recipes, and Earth Day Every Day.  ENJOY!

Sprouted Lentil Slaw

Wednesday, May 30th, 2018

Every year I plan on posting a sprout article with a recipe. I know I have written about lentils before, but I never made a lentil slaw, so the directions for the sprouting may be a repeat.

Also, this is one of the recipes I call “Cooking by Your Apron Strings,” because the amounts are very flexible. Since this is a kind of coleslaw, you are free to use your special ingredients instead of mine, and just add the sprouts.



Utensils: Jar for sprouting, net and rubber band for sprouts, mixing bowls, strainer, cutting board and knife, steamer with pot for water, serving bowl
Prep. Time: About 1/2 hour with seeds already sprouted (2 days)
Cooking Time: None
Categories: Vegan, Gluten Free, No Sugar Added


1/2 cup dry lentils (brown or green, French, beluga) from health food store (more germination)
water for soaking and sprouting
1 cup chopped or grated cabbage (red or green)
1/2-3/4 cup minced veggies that you like (carrots, scallions, peppers, celery, etc.)
1/4 cup sesame tahini
juice of 1/2 lemon
1/4 tsp salt (optional)
1/2 or more water to thin tahini (depends on brand)
1 dill pickle, minced
lettuce for lining dish


Two days before:

  1. Wash lentils well. Drain in colander and place in a quart jar with a wide mouth. Cover with  netting, old pantyhose, or cheesecloth and secure with a rubber band. Fill with more than enough water to cover. Soak overnight and drain well the next morning. PLace jar on its side.
  2. At least 2 times per day, rinse and drain the lentils well. (Sitting in water makes them rot.)
  3. By the second or third day, depending on how warm it is, the tails should emerge.
  4. Place in a steamer basket and steam only 5 or 6 minutes. Remove and place in fridge.Slaw directions
  5. Mix cabbage, minced veggies, and sprouts from fridge in a large mixing bowl.
  6. In a smaller bowl, add tahini, lemon, salt if using, and 1/2 cup water. Mix well. If not almost pourable, add more water, a little at a time to get a smooth dressing. Add to slaw. Mix well.
  7. Stir in minced pickle. (If your pickles are very salty, omit salt in step 6.)
  8. Place a large leaf of organic lettuce on a small serving plate. Spoon on slaw and enjoy!

Variations: Add sesame seeds, garnish with dill or fennel fronds