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2 quarts fresh broccoli florets

1 tablespoon olive oil

1 teaspoon sesame oil

juice from one lemon

1 tablespoon whole grain mustard 2 teaspoon garlic salt

1/2 cup chopped tamari almonds

  1. steam broccoli florets until tender, yet slightly crisp, then drain

  2. toss with oils, lemon juice an d mustard

  3. sprinkle with chopped tamari almonds



Preheat oven to 350 degrees

  1. Wash fresh kale leaves in plenty of running water, letting running water hit all surfaces of leaves.

  2. Cut out the center stem of each leaf.

  3. Pat each leaf dry.

  4. Toss leaves with light amount of olive oil and season with light amount of garlic salt.

  5. Spread on sheet pan (cookie sheet) in single layer-do not crowd leaves.

  6. Bake for 15 to 20 minutes (or until crispy on both sides) turning over after halfway through.




12-ounce bag of fresh cranberries

3/4 cup unsweetened orange juice concentrate

1/4 cup water

2 tablespoons pure unsweetened maple syrup

1 4-inch cinnamon stick

1 teaspoon orange zest

1/2 teaspoon vanilla extract


Bring all ingredients to a boil then simmer until cranberries burst and sauce thickens.






4 cups peeled and cubed yams

2 tablespoons coconut oil

1 teaspoon garlic salt


Toss with cooked yam cubes:

1 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon ground ginger


Roast in 375-degree oven until tender and golden brown approximately 30-45 minutes:


When ready to serve:  if desired, sprinkle with 2 tablespoons of light brown sugar




Sandi Hann


Quantities vary based on number of servings.

Quinoa, cook as directed on package

Cucumbers, chopped

Pitted Kalamata olives

Feta cheese, crumbled

Tomatoes, diced or cherry tomatoes, cut in half

Red onion, chopped/or sliced thinly

Parsley, chopped

Hummus, (see recipe) or use store bought

Falafel patties, see recipe or use store bought 

Tahini sauce, (see receipe) or purchase frozen tahini sauce

Romaine lettuce, chopped

Garbanzo beans, cooked as directed on package or use canned store bought


Cook quinoa

Prepare and fry falafels- place on paper towels to drain off excess oil (can also be baked on cookie sheet.  Use either from scratch (see recipe) or use boxed mix, or sometimes can find in frozen section of most health food stores.

Prepare hummus (if making from scratch)

Prepare tahini sauce

Chop cucumbers, tomatoes, onion, parsley and romaine lettuce

Place all items in appropriate size serving bowls

Each person picks their ingredients for their individual Mediterranean bowl according to their likes and dislikes.

Bowls should be appropriate size for each completed individuals serving to hold all ingredients.

Ingredients can either be stacked in the bowl like a haystack meal - layered or with romaine on bottom of bowl with all other ingredients except tahini sauce placed circular on top of lettuce with hummus in center, then drizzled with tahini sauce.

* optional, can replace Kalamata olives, for regular black or green olives, or replace Falafels with potatoes - boiled, refrigerated to room temperature, peeled, and dry fried in skillet with seasoned salt, or replace feta cheese with vegan feta to make this a vegan dish, can use other salad dressings as desired, such as olive oil, lemon, salt and pepper, or a tahini bottled dressing, or ranch dressing

Falafel bowl.jpg

Ray's - Anne's Rice


4 pounds black rice, *see below for address where found

  1. pounds black sweet rice, *see below for address were found

5 pounds sweet brown rice, **see below for address where found

  1. pounds sweet white rice, sold at most supermarkets

Alternatives - use your favorite regular brown rice or regular white rice, or favorite Jasmine long rice



3 cups regular brown rice

2 cups Jasmine brown rice

2 cups sweet brown rice

1 1/2 cups black rice (Jayone brand)

1 1/2 cups black sweet rice (Romamerica brand)

     water - add 1 extra cup to what you normally use when you cook white rice



3 cups regular white rice

2 cups Jasmine white rice

2 cups sweet white rice

1 1/2 cups black rice (Jayone brand)

1 1/2 cups black sweet rice (Romamerica brand)

    water - add 1 extra cup to what you normally use when you cook white rice.


Add all 4 types of rice in a large container and mix well. Store until ready to use.

When ready to cook, measure out amount needed as per above recipe for brown rice or white

rice recipe, rinse and drain several times.

Cook in electric rice cooker

Ratio of cups of each type of rice can be adjusted as you desire to your taste.

Cut recipe in half for 5 cups

*Black rice (Product of Korea) and black sweet rice (product of Thailand can be purchased at Palama Supermarket 1070 North King St


Sweet brown rice sold at Marukai Wholesale Mart or Palama Supermarket.

Anne's Rice Photo.JPG

Kale Salad

Sylvia Rogers

1 large bunch kale, stems removed, leaves sliced in thin strips (about 4 cups, packed), chopped,(remove tough parts and stems)


1/4 head purple cabbage, shredded


3 each carrots, grated fresh,


Optional:  raw brussel sprouts, thinly shredded to taste



1/4 cup olive oil

1/4 cup rice wine vinegar

Tablespoon sesame oil

1 1/2 teaspoons sugar

2 tablespoons toasted sesame seeds

1/2 teaspoon salt

1/2 tablespoon pepper

Prepare vegetables as indicated and place in salad bowl.

Mix together dressing, shake it up and pour over vegetables.

To tenderize kale, you can rub dressing into kale leaves before serving (optional).

Sylvia's Kale Salad.jpg
 Ruby's Marinated Baked Tofu

Can be used in stir fries, soups, and curries
1 pound Extra Firm Tofu, Very well drained
2 tablespoons shoyu
1 teaspoon Veggie chicken seasoning such as Mckay's or Bill's, other brand
1 teaspoon Lawry's garlic salt
2 teaspoons citrus herb seasoning, low salt
1 teaspoon sesame seed oil
2 tablespoons olive oil
2 tablespoons toasted sesame seeds
1/3 cup nutritional yeast
Drain tofu very well. Cut into strips of desired size and pressed between layers of paper towels to remove as
much moisture as possible
Gently toss with the shoyu, veggie chicken seasoning, Lawry's garlic salt, low salt citrus herb seasoning, sesame
seed oil, and olive oil
Place tofu in single layer on sheet pan lined with foil that has been sprayed with nonstick cooking spray
Bake in preheated oven at 350 degrees for about 30 minutes, turning tofu strips over after about 15 minutes
Remove from oven when tofu strips are dry and slightly crisp, then while still hot, toss with 2 Tablespoons of
toasted sesame seeds and 1/3 cup nutritional yeast.
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