WATERCRESS PESTO

Makes about 2 cups.

Note: This recipe must be prepared in advance. From Jessica Flannigan.

• 11/2 c. walnuts

• 2 c. packed watercress

• 2 c. packed baby spinach leaves

• 4 cloves garlic

• 1/2 c. olive oil

• Salt to taste

• Freshly squeezed lemon juice to taste

Directions

In a medium bowl, cover walnuts with water and soak for at least 6 hours. Drain, reserving walnuts and discarding water.

In bowl of a food processor fitted with a metal blade, combine walnuts, watercress, spinach, garlic and olive oil. Pulse until smooth, pausing to scrape bottom and sides of bowl. When smooth, add salt and lemon juice to taste.

Serve with vegetables or crackers. Transfer to a glass container and refrigerate for up to 5 days.

Nutrition information per 2-tablespoon serving:

Calories 124 Fat 13 g Sodium 8 mg Saturated fat 2 g

Carbohydrates 2 g Calcium 24 mg

Protein 2 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: 21/2 fat.

RAW KALE SALAD

Serves 4 to 6.

Note: Nama Shoyu, an unpasteurized soy sauce, is available at most natural foods co-ops and Asian supermarkets. Dinosaur kale is also known as Lacinato kale. To seed pomegranate -- and prevent juice from squirting and staining everything it touches -- make a cut in fruit big enough to insert both your thumbs. Then submerge fruit in a bowl of cold water, pulling fruit apart in 2 pieces. Loosen seeds and discard any white pith. Drain seeds, discarding water. From Jessica Flannigan.

• 1 bunch dinosaur kale

• 3 tbsp. freshly squeezed lemon juice

• 2 tbsp. Nama Shoyu soy sauce

• 2 tbsp. olive oil

• 1 c. cherry tomatoes, halved

• 1/4 c. thinly sliced red onion

• 1 c. pomegranate seeds or fresh berries

Directions

De-stem, wash and dry kale. Chop leaves into small strips and transfer them to a large bowl.

In a small bowl, whisk together lemon juice, Nama Shoyu and olive oil and pour over kale. Using clean hands, massage dressing into greens for 1 minute, until kale is soft and bright green.

Toss in tomatoes, red onion and pomegranate seeds (or berries) and serve.

Nutrition information per serving of 6:

Calories 100 Fat 5 g Sodium 340 mg Saturated fat 1 g

Carbohydrates 13 g Calcium 110 mg

Protein 3 g Cholesterol 0 mg Dietary fiber 2 g

Diabetic exchanges per serving: 2 vegetable, 1 fat.

SPROUTED LENTIL BURGERS

Makes 8 to 10 large patties.

Note: This recipe must be prepared in advance. To sprout sunflower seeds, place seeds in a large bowl, cover with cool water and soak overnight at room temperature. In the morning, drain sunflower seeds in a colander (reserve water for houseplants). Cover colander with a clean kitchen cloth and store, at room temperature, until seeds sprout, 3 to 4 hours. To sprout lentils, place them in a large bowl, cover with cool water and soak overnight at room temperature. Lentils will absorb water, so be sure to add more water if needed. Drain lentils in a colander (reserve water for houseplants), cover with a clean kitchen cloth and store, at room temperature, until lentils sprout, 12 to 36 hours. From Jessica Flannigan.

• 2 c. sprouted sunflower seeds (see Note)

• 11/2 c. sprouted lentils (see Note)

• 4 carrots, peeled and finely grated

• 1 small onion, diced

• 4 ribs celery, peeled and coarsely chopped

• 2 to 3 garlic cloves

• 2 green onions, chopped

• 1/4 c. packed flat-leaf parsley, chopped

• 1/4 c. freshly squeezed lemon juice

• 1/2 tsp. sea salt

• 1 tbsp. Italian seasoning

• 2 tbsp. freshly chopped oregano (or 1 tsp. dried oregano)

Directions

In a food processor fitted with a metal blade, combine sunflower seeds, lentils, carrots, onion, celery, garlic, green onions, parsley, lemon juice, salt, Italian seasoning and oregano and process until ingredients are thoroughly mixed and broken into small bits.

Form mixture into 1/2-inch thick patties. Place in a food dehydrator for 8 to 12 hours. Alternately, preheat oven to 300 degrees. Line a baking sheet with parchment paper, place burgers on prepared baking sheet and bake 90 minutes, flipping each burger (and rotating pan) after 45 minutes. Remove from oven and serve hot.

Nutrition information per serving of 10:

Calories 66 Fat 3 g Sodium 150 mg Carbohydrates 9 g Saturated fat 0 g Calcium 44 mg Protein 4 g Cholesterol 0 mg Dietary fiber 2 g Diabetic exchanges per serving: 2 vegetable, 1/2 fat.