Posts Tagged ‘Zoom Cooking Class’

ZOOM Cooking Class Recipes: Picnic Fare

Sunday, July 18th, 2021

NOTE: Here are plant-based recipes from my most recent cooking class on ZOOM. I put the directions opposite the ingredients, which I believe makes following the recipes easier. What do you think? However, while the directions are lined up correctly on my edited version, when I post it, the lineup is not perfect! Can’t seem to correct the issue.




(Pickled) Asian Coleslaw

(All items medium or high alkalinity)



Ingredients (Organic*)                                      Directions

½ cup  white cabbage}
1/2 cup red cabbage}                           Wash and grate cabbages into a large serving bowl.

1 Celery stalk and/or 1 Carrot              Wash & mince celery; grate carrot. Add to bowl.

1 Bubbie’s Dill Pickle (no vinegar)      Slice one dill pickle and add to bowl.

½ cup  pickle juice from Bubbie’s
Pickles (no vinegar)                               Add pickle juice to bowl and toss.

1-2 tsp. tamari soy sauce.                     Add to bowl and toss.

Fenugreek sprouts (optional)             Top with sprouts and serve chilled.

Note: Sprinkle on some black sesame seeds for added color.

Variation: Add slices of ripe avocado or puree with lemon juice and water and use instead of pickle juice.
Or add cut chestnuts. Also, you can cut the pieces of cabbage into large squares, like this below:

*Check with for the Dirty Dozen & Clean Fifteen.



Roasted Potato Salad w/ Veggies
(All ingredients medium or high alkalinity, except potatoes, which are low alkalinity)

(The thin threads are pea shoot microgreens)

Preheat oven @ 350 degrees F.

2 cups Red-Skinned (small) New Potatoes    Wash potatoes well. Cook for 5-7 minutes in boiling water.

          Drain & place on cookie sheet;
roast about  10 min.                                             Remove and allow to cool while preparing veggies:

One carrot                                                              Scrub and grate or cut into matchsticks.

½ cup green beans                                               Add to potato water during last 3 minutes.

Artichoke Hearts (in a jar)                                   Drain and cut into halves.

1 Red onion slice                                                    Cut one thin slice of onion; separate

Olive oil & Lemon                                                  Mix 2 Tbl. oil with 2 tsp. lemon juice

When potatoes are cooled, add prepared veggies and toss together with olive oil & lemon juice or your own dressing. (In hot weather mayonnaise spoils easily. 2 hour window of safety)


Veggie Bobs

(All ingredients are medium or high alkalinity)


(I have a sheet of Nori seaweed under the kebob. Feel free to use rice, couscous or quinoa

1 small onion                                       Wash and slice onion into large pieces (quartered)

1 small zucchini                                  Wash and slice zucchini and yellow summer squash

1 small yellow Summer Squash.               into chunks

1 red or orange bell pepper                 Wash, remove seeds  and slice into large squares

Firm tofu (optional)                             Cut into thick cubes

Avocado oil (spray)                               Use to spray on kebobs

Skewers (small)                                    Arrange colorfully on skewers, Spray with oil and

                                                                 Broil on low until crispy, not burnt. (Or on BBQ)

 *Organic: Use Dirty Dozen & Clean 15 from the Environmental Working Group list:

I also made a melon salad of just cantaloupe, honeydew and watermelon. And in previous posts I made Curried Deviled Eggs and a yogurt parfait. Here are the links:

  1. Just Melons:
  2. Curried Deviled Eggs:
  3. Yogurt (Breakfast) Parfait:…akfast-june-2009/


ZOOM Cooking Class: Friday, June 18th @ 10:30 am (est) EAT a RAINBOW

Tuesday, June 15th, 2021


Friday, June 18th @ 10:30 am Eat a Rainbow Meeting ID: 894 0728 0194

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Photo from the Internet

Notes for Class:


Eat a Rainbow: Cooking with Color

Key Words from the Internet

Antioxidants: Substances that protects cells from the damage caused by free radicals (unstable molecules made by the process of oxidation during normal metabolism). Free radicals may play a part in cancer, heart disease, stroke, and other diseases of aging. (https:.//

Caretenoids: Any of a class of mainly yellow, orange, or red fat-soluble pigments, including carotene, which give color to plant parts such as ripe tomatoes and autumn leaves. They are terpenoids based on a structure having the formula C40H. (Definition from Oxford Languages:

Chlorophyll: A green pigment, present in all green plants and in cyanobacteria, responsible for the absorption of light to provide energy for photosynthesis. Its molecule contains a magnesium atom held in a porphyrin ring. (Definition from Oxford Languages:

Nutraceuticals: The term “nutraceutical” is used to describe medicinally or nutritionally functional foods. Nutraceuticals, which have also been called medical foods, designer foods, phytochemicals, functional foods and nutritional supplements, include such everyday products as “bio” yoghurts and fortified breakfast cereals, as well as vitamins, herbal remedies and even genetically modified foods and supplements. (Definition from Oxford Languages:

Phytochemicals: Chemical compounds produced by plants, generally to help them resist fungi, bacteria and plant virus infections, and also consumption by insects and other animals. The name comes from Greek φυτόν (phyton) ‘plant’. Some phytochemicals have been used as poisons and others as traditional medicine.

Mother Earth loves color! What could be more attractive to birds, bees, butterflies, and other pollinators than bright red berries, purple grapes, orange pumpkins, and all the other colorful fruits and vegetables (as well as flowers)? If you are familiar with the concept of eating a rainbow, then you may know that the different colors (sometimes hidden under the dark green of chlorophyll) of fresh foods contain nutrients that your body will love and thrive on, especially when the foods are organic, in season, and eaten fresh or lightly cooked.

In The Color Code book by James Joseph, Ph.D., Daniel Nadeau, M.D., and Anne Underwood, the authors design a healthy eating plan based on red foods, orange/yellow foods, blue/purple foods, and of course green foods. They write about nutrients in these foods that they call “pigment power.” These are nutrients over and above their basic vitamins and minerals, and of course important enzymes when uncooked or only lightly cooked.

The phytochemicals in plants are purported to promote health in a number of ways: as antioxidants, as anti-inflammatories, and as boosters to the body’s natural detoxification system. The different colors of foods have protective pigments, according to the Color Code information, so by eating from the rainbow, you are able to garner a full range of these “power pigments.”

Cooking with color becomes a feast not only for your palate, but also for your eyes, which draws people to these colorful dishes, if only to try for the first time. And the phytochemicals that help the plant survive are also beneficial to humans. In addition, if you can, buy organic fruits and veggies, using the Dirty Dozen and Green 15 from the Environmental Working Group as your guide. ( (See list Below)

In the cooking class on Friday, I will be making a Rainbow Fruit Salad, a Rainbow Garden Salad, and a Berry Nice Green Salad. I checked out the level of acid/alkalinity, which we covered in the May Zoom cooking class, and deliberately chose those foods that are high or medium alkalinity. I used The Acid-Alkaline Food Guide by Dr. Susan E. Brown and Larry Trivieri, Jr. and the list from the Environmental Working Group below:

Here are the 2021 Dirty Dozen: 

  1. Strawberries
  2. Spinach
  3. Kale/Collard/Mustard greens
  4. Nectarines
  5. Apples
  6. Grapes
  7. Cherries
  8. Peaches
  9. Pears
  10. Bell and hot peppers
  11. Celery
  12. Tomatoes

Here are the items on the Clean 15: 

  1. Avocados
  2. Sweet Corn
  3. Pineapples
  4. Onions
  5. Papayas
  6. Frozen sweet peas
  7. Eggplant
  8. Asparagus
  9. Broccoli
  10. Cabbage
  11. Kiwifruit
  12. Cauliflower
  13. Mushrooms
  14. Honeydew
  15. Cantaloupe

Hope you can join us on ZOOM on Friday, June 18th from 10:30 am-about noon (est)

I will post the recipes after the class, but in the meantime, here’s a link to a recipe and information I posted in 2008:

A Berry Buffet:

Special Notes: Last month’s class focused on eating more alkalizing foods and less acidic foods to represent our cells being more alkaline than acid. The foods I chose for the recipes on Friday are almost all medium to high alkalinity. They are not main dishes, so if you eat acidic foods, such as meat, dairy, grains and beans, the recipes here will help you balance the acid foods with the alkalizing foods. Also, naturally white foods veggies, such as cauliflower, are healthful, even though white is not a color, per se, on the rainbow.

What is white on the rainbow spectrum? Some consider white to be a color, because white light comprises all hues on the visible light spectrum. And many do consider black to be a color, because you combine other pigments to create it on paper. But in a technical sense, black and white are not colors, they’re shades. (


White foods are not technically part of the rainbow spectrum, but white foods (naturally grown, not bleached) are also part of a healthy diet.