Kabocha Squash/Pumpkin Salad

Serves 6 for main dish or 8 side


1 small kabocha squash/pumpkin , about 2-3, peeled and cut into 1 inch cubes

3 Maui onions ( about 1), sliced

1 bunch watercress

1 large bunch of Romaine, loose leaf or manoa lettuce or 2 medium

1 tsp olive oil or olive oil spray

½ c plant based cheese ( opt)

¼ cup pumpkin seeds, toasted (opt)


Spray or brush the squash/pumpkin and onions with the olive oil and roast in a 400’F oven until soft and lightly browned(about 45 min).  You can sprinkle on a little sweetener for the last few minutes if it doesn’t taste sweet enough. Wash and chop the greens and plate out onto 6 large plates or 8 salad size.  Divide the roasted vegetables 

(1 cup for 6 serving and 3/4c for 8) on top of greens.  Top with 1 Tbl or less of PB cheese and

1-2 tsp of pumpkin seeds.  If you have a larger squash, cook it all and toss the rest with pasta, put into soup or just eat as a side dish with a little chutney.


Dressing:  Use a mustard vinaigrette.  An easy one to make is ½ c each olive oil and balsamic vinegar, 2 Tbl of Dijon mustard, 1-2 Tbl of sweetener (maple syrup, brown sugar, agave or stevia).  Shake well.


Main dish salad with 2 Tbl dressing and no seeds or cheese

Kcal 260

Megadarra | A Middle Eastern Rice and Lentil Dish


1 1/2 c brown rice

1 1/2c brown lentils

1 can tomato paste (6oz)

1Tbl Braggs aminos or low sodium shoyu

11/2 Tbl cumin

½ Tbl cinnamon

1 tsp tumeric

Salt to taste

3 bay leaves

7 cups water (more may be needed if the pot is dry and the mix is not cooked through)


Cook the lentils and brown rice in the water with the bay leaves, tomato paste and spices by bringing to a boil and turning to low heat for about 45 minutes.  Remove bay leaves.

Garnish with caramelized/roasted onions and peppers and non fat yogurt (or Tzatziki*) if desired.

Can be served hot or cold.


Makes approximately 7 cups

Nutrition information per 1 cup serving

Kcal 260Pro 13 gms Fat 1.4 gms Fiber 12gms Sodium 194 mg


Tzatziki is a mixture of yogurt, sour cream, grated cucumber garlic and dill.

If you are making it use equal parts of the lowest fat yogurt and sour cream available, mix in the cucumber and spices to taste.

Lentil and Tomato soup

1 c brown lentils

1 14oz can crushed tomatoes ( salt free)

2T tomato paste ( salt free)

6 cups water

1+tsp cumin

A pinch of salt

Bunch of greens, chopped- spinach, beet tops or chard.


Cook the lentils in the water and tomatoes for about 30 min or until lentils are soft.  Add the cumin.  If you toast the cumin in a little oil, it will have more flavor.  Add salt and check for flavor.  Drop greens in right before you serve it and cook until they are just tender.  If you get tomatoes that are in a tomato puree, you don’t need to add the paste.

Makes 6-7 cups.  Approx 100 Cal per cup.

Chickpea (Garbanzo) Stew


 You can use canned beans which work fine, but it tastes better with dried cooked beans if you have the chance. The home cooked ones have more texture and are salt free.


1 ½ cup dried chick peas, soaked overnight in lots of water (or 2cans)

1 large red onion sliced into thin strips

4 cloves of garlic finely chopped

1 tsp ground cumin

1-2 tsp paprika

1Tbl olive oil

Juice of 1 large lemon

A small bunch of parsley, chopped

A small bunch of cilantro, chopped


Cook the beans in water for 45 min or until tender but not mushy. Drain and remove loose skins.  If used canned, rinse them well.  Sauté onion and garlic in the olive oil on low heat until they are slightly brown. Add spices and stir well.  Add drained beans and stir so that they are coated with the spices.  Check for flavor and add salt or more lemon juice if need be.  Add chopped cilantro and parsley.

Makes six 3/4 cups servings, 200 Cal per serving.


You could top with a little goat or yogurt cheese if eating dairy.  We had it with brown jasmine rice cooked with raisins, fennel seeds and sliced carrots.

Yam Brownies

2 T maple syrup or agave

1c mashed sweet potato/yam

1/2c nut butter ( I used finely ground almond)

1/4 c cocoa powder

 handful carob/choc chips


melt syrup and almond butter.  mix with other items

Bake for 20 min.  Cool and cut into squares. 9 servings 130 cal without the chic chips

or smaller serving size

Haven't tried this yet, but I think a 1/2tsp or so of expresso powder would improve the taste even more.

Mala’ai Salad Dressing

1/4 cup lemon juice (may sub orange or lime) plus zest from 1 lemon

1 Tablespoon rice wine vinegar

1 Tablespoon shallots, minced

1-2 cloves garlic, minced

1/2 cup extra-virgin olive oil

1/2 tsp salt and freshly ground black pepper, Grind garlic and shallots in mortar and pestle with some coarse salt. Combine with juice, zest, and rice wine vinegar in a large mixing bowl. Slowly drizzle in olive oil, in a stream, whisking constantly, until mixture has thickened. Season with salt and pepper and adjust flavors as needed. Refrigerate until needed. Makes slightly less than 1 cup.

You can also use a blender or processor. 

To dress salad: add 2T dressing to a large bowl of salad. Work the dressing into the salad, tossing lettuce gently with tongs.  There should be no dressing on the bottom of the bowl and lettuce leaves lightly coated. 

Cal 31 Makes 32 servings

Mala’ai Zucchini Carpaccio

1/4 cup extra virgin olive oil

3 Tablespoons lemon juice

Salt (1/4 tsp) and freshly ground black pepper

2 medium zucchini, sliced into 1/8" thick coins

Fresh basil, Parmesan curls (1/2 oz).

Place zucchini coins in a colander and sprinkle generously with a little kosher salt. Let stand 3-5 minutes. Drain liquid. Rinse zucchini under cold running water. Drain and let dry.

In a medium bowl whisk together the olive oil and fresh lemon juice. Season to taste.

Toss zucchini with a small amount of the dressing. Arrange on a plate. Garnish with chiffonade of fresh basilScatter with edible flowers and Parmesan curls over the top and sprinkle with black pepper.

Cal 153, makes 4 servings

Cabbage Salad

6 cup of shredded cabbage 

Chopped green onion and cilantro



1 Tbl mustard

2 Tbl fruit only jam ( Mango or Lilikoi)

1/2c nonfat plain yogurt

1-2Tbl Apple cider vinegar

Mix dressing ingredients and check forbalance.  Makes 6 x 1 cup servings.   


Cal 51

Easy Peanut/Almond Sauce

1/4c peanut or almond butter

1/4c miso paste

Optional- garlic, ginger

Enough hot water or broth to make a gravy. Add chopped garlic or ginger if desired.


Use as topping for soba noodles, rice, vegetables, tofu.


This is quite concentrated in calories and salt, so use lightly.

Seasoned Tofu

1 pkg of tofu- drained and sliced and then cut in triangles

1 tsp of oil


Saute the tofu in a pan.

Add a mixture of:

3Tbl of Balsamic vinegar, 2 Tbl of Braggs, 1 tbl of honey

Let it bubble until thickens.

Sprinkle on chopped green onion and sesame seeds or cilantro

Curry Lentil Soup

This is a very quick, nutritious and easy soup!


1cup orange lentils

6c water ( or more)

½ jar curry simmer sauce ( or more)

veggies as desired ( carrots, cauliflower potatoes work well)

cilantro for garnish (opt)

fruit chutney for extra flavor( opt)


Cook together until lentils are very soft.  If soup thickens overnight, add more water to desired consistency.  Enjoy. 

Orange Lentil Soup

3 cups orange lentils

10 cups water

2 onions, chopped

4 cloves garlic minced

1 tsp olive oil

2 tsp cumin seeds

chili peppers, chopped

a variety of chopped veggies

salt and pepper to taste


Boil lentils in water. Saute onions and garlic in olive oil. Add spices and veggies. Add to soup mixture. Add more water if soup gets too thick.

If desired just add Bombay Simmer Sauce ( get at Health food store) to lentils for an even easier quick and healthy meal.

Tortilla soup

  1 15 ½ ounce can reduced –sodium veg broth or water                                                          

  1   15 ½  ounce can reduced- sodium canned corn (or fresh/frozen)                                                  

  116ounce can non- fat refried beans                                                                                               

 8ozcan no added salt tomato sauce                                                                                          

  ½ c salsa Fresh cilantro,( optional , to your liking )                                                                  

 1 c baked tortilla chips
 jalapeño, seeded and minced (optional )
1 heaping teaspoons dried oregano
1 heaping teaspoons ground cumin
pepper, to taste
 salt( optional )Avocado ( optional) 2 limes, juiced (Roll them under your palm back and forth on a cutting board before you juice them. You get more juice)

Directions In   soup pot, heat broth, corn, refried beans , tomato saucetil hot.  . Stir in salsacumin and oregano, pepper   heat a little more. Add to each serving bowl ,  tortilla or pita chips on the bottom and thejuice¼ of alime. Ladle in soup. Use a generous topping of chopped cilantro. Can top with about a ¼ of a sliced or diced avocado.  Makes 8 servings .Serving size 1 c Calories 140.

Carol’s Chili

From Island Light Cuisine by Carol Devenot

Serves 6


3 cloves garlic

1 medium red onion finely chopped

1 large celery stalk with leaves, chopped

1t olive oil

½ green pepper, diced

¼ tsp red chili flakes, optional

2T chili powder

1t cumin powder

1 ( 2.5oz) Boca Burger patties, chopped

2 (15 oz) cans kidney beans, rinsed*

2 ( 6oz) cans tomato sauce *

Salt and pepper to taste

* use low sodium if desired


In a large saucepan sauté garlic, onion, celery, and Boca Burger patties in olive oil and broth.

Add green pepper and chili flakes, chili powder, cumin, kidney beans and tomato sauce. Add additional vegetables if desired.   Simmer for 10 min.  Serve with brown rice and tossed salad.

Cal 246Pro 16gms Fat 2gms Fiber 17gms Sodium 610 m

Veggies with Soba Noodles and Peanut-Miso Sauce

8oz Soba ( buckwheat) noodles

4Tbl miso

4Tbl natural unsalted peanut butter

1/2T + finely grated ginger

1c boiling water ( or more to desired sauce thickness)

4 c steamed vegetables ( fresh or frozen)


Cook soba noodles in boiling water until just done ( about 5 minutes).  In the meantime chop the veggiesinto bite size pieces and steam until just tender.  Mix together miso, ginger and peanut butter and stir in boiling water.  Mix well until you have a smooth sauce.  Add to drained noodles.  Top with vegetables.  Tofu cubes, cooked chicken or shrimp can be added. For some heat, chili flakes are a nice addition.  Serve with sliced cucumber topped with seasoned vinegar.  Serves 4.

Nutrition for basic recipe:

Kcal325Fat 9gmsProtein 17gmsCarb 42gms Sodium 750mgFiber 6.3 

To reduce sodium use less miso and flavor with more ginger and add grated garlic or use unsalted vegetables broth in place of water.


Created for LiveWell, a program of Five Mountains Hawaii.

Vegan Carrot Cake

2 c wh wh flour

11/2 tsp baking powder

2 tsp baking soda

2 tsp cinnamon

1/2tsp nutmeg

1/2tsp allspice

3/4c honey or agave

1 ¾ applesauce

4tsp egg substitute in 8 Tbl water

3c carrots( or a mix of carrots and beets)

1 8oz pineapple

1/2c raisins

1cup chopped nuts (opt)


Mix together flour, baking powder, soda and seasonings.  Add applesauce, honey and egg replacer mix.  Add carrots/beets pineapple, nuts and raisins.

Put in a greased 9x 13 pan and bake at 350 for 1hr.

Balsamic Reduction

This is a very simple recipe but tastes so delicious and is virtually calorie free.

2 cupsbalsamic vinegar.

Place in a pot and cook down at a simmer to one cup.

The sauce should thicken slightly.

Use over raw or cooked vegetables.  Can be stored in the fridge for several weeks.

Steamed or roasted vegetables with pureed white bean sauce

I fell in love with white beans on my recent trip to Italy.  They are so versatile, heathy and inexpensive.


4 cups steamed or roasted vegetables - any combination of broccoli, cauliflower, carrots, squash, onions or peppers.


This can also be used as a dip.

1 can white beans, drained but save the water.  

2 cloves or more garlic

salt and pepper to taste

1/4c chopped parsley

1 Tbl+ 1 tsp olive oil 


Puree all the sauce ingredients except the olive oil, adding as much water from the can needed to make a sauce like consistency and adjust taste with salt and pepper.  Warm sauce and divide in to 4 servings, lining the bottom of each plate with the sauceDrizzle over 1 tsp olive oil per serving.  Top with the vegetables.

Per servings.  145 cal for the sauce

Salad Greens with roasted winter squash and feta cheese.

Makes 4 servings

The sweetness of the vegetables makes a great contract with the sharpness of the cheese.

8 cups washed and torn lettuce

2 c 1” cubed winter squash like kabocha or butternut

1 sweet onion sliced

1 Tbl olive oil

1/4ccrumbled feta cheese (if using or try a nut cheese)

1/2c balsamic vinaigrette

1/4 toasted pumpkin seeds (opt)


Place squash and onions on a cookie sheet and brush with the olive oil.  Using baking paper underneath makes the clean up easy.  Roastthe vegetables in 350 oven for approximately 30 min until just softened and slightly browned.  The onions may be done a bit earlier, and can be removed to prevent burning.

Divide the lettuce onto 4 plates, add 1/2c of roasted squash and 1/4 of the onion onto each plate.  Top with 1 Tbl of feta/nut cheese and 2 Tbl of dressing.


200 calories per serving.

Spring Oatmeal

Delicious and cool


1 c quick –cooking oats, uncooked

¼ c dried apricots, diced ( can also use cranberries or other fruit)

¼ c orange juice

1Tbs 100% oat bran, uncooked

½ Tbs honey

½ c skim milk 


Up to 4 days ahead: Mix all ingredients . Cover and 

refrigerate overnight.