~
Discover new ideas for integrating TASTY whole grain,
vegetable, and bean dishes into you or your family's diet
FROM SOUP TO NUTS
Enjoy Decadent Desserts that have a complex sugar base
so that there won't be that high low experience you have with cane sugar.
CULINARY SKILLS
Food Categories:
Whole Grain / Organic Vegetables / Soups and Stew / Vegetable Proteins / Desserts
EDUCATION
1987 Bucks County School of Macrobiotics, Langhorne, PA
Introduction to Macrobiotics
4/88 Geraldine Walker, Macrobiotic Cooking Instructor
6 week program on Macrobiotic cooking. Fundamentals of grains, vegetables, bean proteins (tofu, tempeh,
natto) soups, stews, seitan and meal composition.
4/88 - 1990 Beth Scott, Macrobiotic Cook
Personal Assistant - trained to cook for small groups and in private homes.
WORK EXPERIENCE
Spring '07 Durham House, Pipersville, PA
Prepared meals for patients with Schizophrenia
Chef in charge of Purchasing, Budget, prep work, cooking & creating a menu.
9/05-3/07 Apple Jacks Hotel Cellar Bar & Restaurant, Point Pleasant, PA
Head Cook
Creating fish, meat and fowl dinner menus
for special holidays: appetizers to dessert
Inventory Control of Pantry, and also basic prep work.
1992 - 2007 Teaching holistic healing incorporating healthy eating with whole foods
9/01 - 4/02 Whole Foods, Jenkintown, PA
A teaching, cooking and demonstrating food preparation with whole foods interactive in the store and within a
conference room set-up.
July 1991 Logan Inn, New Hope , PA
Prep work for Macrobiotic Dinners offered at the restaurant
1990 - 1991 Personal Chef Service
In-home preparation and take-out Vegetarian meals (including desserts)
4/88 – 1/90 Personal Chef Assistant, Langhorne, PA
Prepared Vegetarian meals (including desserts) for 6 to 8 people.
~~~~~~~~~
Choosing Whole Foods
First, let us take a look at the average person’s diet. It usually contains high amounts of processed foods,
refined grains, sugar and fats. It is often difficult to avoid parties and other events that have such temptations and a little nibble or two is challenging to avoid. But you don't want them as part of your everyday diet because
we are learning that our health will suffer. Ingesting foods that provide little nutritional benefit can cause serious
nutritional deficiencies, over the long haul and have immediate results.
(coffee + sugar = poor muscle tone prior to an athletic event or excercise & also has the high/low drop in energy
for inadequate performance or long endurance)
Starting with organic, whole foods may seem a little overwhelming at first, I know. By my own experience in
attempting to convert my husband all-at-once was disastrous. He panicked when we came back home from a
wellness consultation for his Agent Orange rash. I started throwing out all the canned goods and wanted to
buy fresh fruits and vegetables. He was so use to the way in which he grew up that this threatened his safely
created world of what he knew. (He also saw money going into the trash, instead of the health investment we
were about to make).
A whole foods diet is lower in fats & consists of a wide variety of different colored vegetables, fruits and grains;
raw seeds, nuts and nut butters such as tahini, almond & pumpkin seed butter. Whole beans for protein and
fermented; tofu, tempeh, & natto - that can even be in the form of shoyu, miso & tamari.
Antioxidants include vitamin C, beta carotene, vitamin E, and many cancer fighting substances called
phytochemicals are found in whole foods & higher in organic fruits, vegetables & grains and are to be considered
when wanting to protect yourself against the environment and helps with the anti-ageing process.
In re-evaluating ones eating habits, approaching one's diet is important. It has to have sense of balance. When
you start to have the majority of your meals with whole, fresh foods, then cravings will be minimized so when you
want a sweet or two you won't be damaging your body’s' physiology, and lessening the onslaught of 'stressor'
foods in your system.
When stressor foods are consumed it starts depleting the body of essential nutrients. These stressor foods
consists of refined sugars ( promotes tooth decay, creates hyperactivity or adds to those already challenged
with this behavior, decreases immune functioning, increases the risk of heart disease contributes to obesity &
diabetes), sodas (carbonated drinks & colas are high in phosphates that robs the body of necessary calcium
which contributes to osteoporosis), enriched or refined grains & flours, pastas (removes the germ and bran which
contain 90 percent of the nutritional content and does not get easily digested & sticks to the stomach lining
which does not allow for maximum absorption from other foods) and also processed/hydrogenated fats margarine & deep fried foods (causing trans fatty acids to interfere with metabolic absorption and tend to
gather at adipose tissue (body fat) sites. They are difficult to eliminate from the body and are a lower quality of
an energy source.
This may be a completely new experience for you, too. Relax, and make the transition slowly (you don't have this
make major changes overnight like I attempted) but most of all have fun with shopping & investigating these new
foods. Think of this as a new adventure!
By making small changes to your family's diet the transition will not only be more acceptable, their bodies will
also be in harmony and not go through a too fast toxic foods cleansing.
Remember this it is never too late to start. It will be an amazing health & healing journey. You will begin to notice
how quickly the poor health habits of your family will begin to disappear when good nutrition is established esp.
when they begin to notice that they have more energy, mental clarity, and overall body strength with whole foods!
These recipes are a compilation of 15 years of cooking & experimenting in Macrobiotics and Vegetarian
cooking so that you can add a viable source of nutrition to your home & a more balanced eating for you & your
family's lifestyle.
Start you desire to give the gift of love through your creative process of preparing wholesome meals.
~~~~~~~~~~~~
Healthy Alternatives
If you are searching for delicious recipes, hearty breakfasts, nutritional dinners, low impact sweets, and party
hors d'oevres, the Healthy Alternatives is for you.
Spring/Summer
Cooking style for Summer
With the seasonal change from Spring to Summer cooking methods become lighter and shorter. Stir-frying,
steaming, and light boiling are the main cooking methods for the season. Vegetables are chopped finer or in
matchsticks for quicker cooking. Salt and tamari are used in smaller amounts.
Corn is harvested at this time and is the most suitable grain for the season. Sea vegetables can also be used as
condiments or in light-pickled salads. Small amounts of fresh summer fruit can be used with meals as they
provide a cooling effect.
Grain: Udon Noodles or Favorite Whole Grain Pasta
Protein: Red Lentil Sauce with Dandelion Leaf Condiment
Seaweed: Arame with Sunflower Seeds, Chives & Mustard
Veggie: Corn on the Cob
Fresh Salad with Red Radishes and Carrot Flowers
Pickle: Cucumber Pickle
Dessert: Poached Pears in Lemon Sauce
Udon Noodles or Favorite Pasta
1 package of udon noodles or your favorite pasta
2 quarts of water
1. Bring the water to a rolling boil. Add the noodles or pasta. Stir quickly so pasta doesn't stick together.
Cook al dente.
2. Strain and set aside.
Red Lentil Sauce
1 tsp. olive oil
1 clove of garlic -minced
1-2 onions - minced
pinch sea salt
1 cup dry red lentils - sorted to remove possible stones, rinsed and strained
5 cups of water
4 bay leaves
1 -4" piece of kombu
1-2 tomatoes - minced (optional)
1 TB shoyu
pinch of coriander and cumin (optional)
parsley garnish
1. Sauté garlic and onions and pinch of salt in oil until onions are clear.
2. Add the lentils, water, bay leaves, kombu and tomatoes. Bring to a boil and simmer 20 minutes.
3. Season with shoyu and cook 5 more minutes. Add coriander and cumin and garnish with parsley.
Dandelion Leaf Condiment
3 cups minced, unsprayed dandelion leaves
1/2 cup minced onions
1 tsp. toasted sesame oil
1 tsp. almond butter
dash of shoyu
1. Prepare the vegetables. Saute' in the sesame oil.
2. Season with the shoyu and almond butter.
Arame with Sunflower Seeds, Chives and Mustard
2 handfuls of arame, rinsed, drained and soaked in water just to cover
3/4 cup apple juice and 3/4 cup water
1 cup sunflower seeds
1-2 tsp. shoyu
1/2 cup finely chopped chives
1. Drain the arame and put in pan. Add apple juice/water mix...just to cover. Simmer with the lid off for 15
minutes.
2. While the arame is cooking, warm up a cast iron skillet. Quickly rinse the sunflower seeds in cold water, strain
and toast on the warm skillet until golden. Stirring constantly.
3. When golden, remove seeds from the skillet and crush 1/2 of them in a suribachi or coffee grinder. Garnish
with the other 1/2.
4. When the liquid is almost gone from the arame, season with the shoyu and cook 1 minute more. Add the
crushed sunflower seeds, chives and 1 tsp. Wasabi Mustard and serve.
Corn on the Cob
2 quarts water
2 pinches of sea salt
1 ear of corn per person
1. Bring water and salt to a boil. Add corn and cook approx. 7 minutes.
Fresh Salad with Red Radishes and Carrot Flowers
Create a beautiful fresh salad with organic greens from your garden....mixed greens, lettuce, parsley, red
radishes and carrot flowers. (5 little pie-shaped strips cut down the length of the carrot, then slice the carrot for
pin-wheel shaped flowers). Add your favorite dressing.
Cucumber Pickle
1 pickle per person - either homemade or store bought kosher organic gherkins
1. Slice in 1/2 and serve.
Poached Pears in Lemon Sauce with Raspberries
2 cups apple juice
2 TB rice syrup
pinch of sea salt
2 pears cut in half and seeds removed
2 TB kuzu diluted in 1/8 cup cold water
juice and zest from 1 organic lemon
fresh raspberries and mint leaf to garnish
1. Bring apple juice, rice syrup and salt to a boil. Add the pear halves and simmer about 5 minutes. Remove
when soft and place in serving bowls.
2. Bring apple juice back to a boil and stir in diluted kuzu. Simmer for 1/2 minute.
3. Turn off the heat and add lemon juice and zest.
4. Pour sauce over pear halves & garnish with raspberries and mint.
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B12
Vitamin C
Spinach, Kale, Watercress,
Almonds, Kelp, Soybeans, Brown
Sunflower seeds, Soybeans, Pinto
Miso & Tamari, Shoyu/Soy sauce,
Parsley, watercress, cabbage, carrot
Parsley, Okra, Dandelion greens,
rice, Wheat Germ, Sunflower seeds,
Beans, Millet, Wheat, Rye, Sesame
Tempeh, Natto, Wakame (found in
tops, broccoli, kale, cauliflower,
Broccoli, Carrots Apricots,
Lentils (red or green), Kidney,
seeds, Lentils, Dulse, Kelp, Yogurt,
Japanese soups or seaweed salads),
bancha tea, Citrus fruits & berries,
Prunes, Peaches, Sunflower seeds
Adzuki Kelp, Dulse
Saffron
Kombu, Hiziki, Arame, Dulse,
vegetable juice, Citrus fruits:
Sea Palm fronds
Lemon, orange & berries
Paprika
Vitamin D
Vitamin E
Vitamin F
Vitamin K
Vitamin P
Sunlight is the best source for this
Brown rice, whole grains, Barley,
Oils: Corn, Sesame, Almond,
Green Kale, Collards, Mustard
(aka Rutin) aceroloa, Apricots,
vitamin, dried fish, goat milk
Nuts, Beans, Green leafy
Cotton seed, Peanut, Sunflower,
greens, Sprouts, Cauliflower,
Currants,
(liver, egg yolk, butter), cod liver
vegetables, Wheat Germ, Avocados,
Olive, Evening Primros, Grapeseed,
Cabbage, Parsley, Brown rice,
berries-red/blue, Broccoli, Grapes,
oil - sardines, salmon, tuna and
Kelp, butter, corn, olive primrose &
Flax Seed , canola, walnut also-
asparagus, green tea (This vitamin is
Onions, Garlic, Buckwheat, Green
mackerel, dark leafy vegetables
peanut oil
salmon, trout, mackerel and tuna
also produced by your own natural
tea, Paprika (Found in brightly
intestinal flora)
colored pulp & in the rinds of Citrus
fruits
5 Tastes
Hot/Pungent
Sour
Sweet
Salty
Bitter
Lungs
Liver
Spleen/Pancreas
Kidney
Heart
Spices, Ginger, Scallions, Daikon,
Lemon, Sauerkraut, Vinegar,
Carrot, Parsnip, Squash, Onion,
Miso, Beans, Burdock, Daikon,
Sea Vegetables, Seeds, Watercress,
Mustard, Wasabi paste, Onions,
Umeboshi Plum, Lime, Pickles
Cabbage, Sweet Corn, Winter
Dandelion, , Fermented dishes,
Turnip greens, Daikon greens,
Red radish (raw), Leeks, garlic
Squash, Lotus Root, Fresh fruit,
Gomashio, Tekka, Shiso leaves,
Parsley, Kale, Collards, Mustard
raw, Fresh Ginger, Turnips
Chestnuts, grains
Pickles, Salt, Sea vegetables, Shoyu,
greens, Arugala, Celery, Endive
Ponzu, Barley, Millet
Escarole, Almonds, Arrow Root