©   Jane Quincannon Stanchich

This nutritious dish is a great for the liver-gall bladder. It is a delicious variation for our daily servings of fresh dark leafy greens. The leek lends a sweet flavor, the lemon helps mineral absorption, and the sesame seeds add a crunchy calcium-rich zip. Recipe for toasting sesame seeds follows too! ENJOY OFTEN!  Serves 4-6.

  • 1 cup leek, (white and green,) thinly sliced  (Substitute onions)
  • 1 bunch kale
  • 1 bunch bok choy or 1 cup thinly sliced cabbage
  • 2 tsp. lemon juice
  • 1 Tbl. toasted sesame seeds

Wash the leek, kale, bok choy well. Leeks may have soil between the leaves. Slice thinly. Bring four inches of spring water to boil in a large pot or skillet. Place the leek and kale in the boiling water. Cook uncovered five minutes, stirring a few times; add the bok choy and cook two minutes or until tender, yet bright green. 

Remove vegetables from the water; rinse with cool water and drain. Sprinkle with lemon juice; toss gently. Garnish with toasted sesame seeds. (Recipe for TOASTING SESEAME SEEDS is available on the website.)

ADD-INS: You may use any dark leafy green. Also you may want to add sliced garlic or ginger, cubed cooked sweet potatoes, daikon, any favorite cooked vegetable, really. Add raw veggies like sliced scallion or grated carrots, if you wish, in warmer weather. ENOY OFTEN!



© Jane Q. Stanchich

Sesame seeds are so delicious! They are filled with protein and calcium for bones and our nervous system! We always have unhulled toasted sesame seeds on our table, plain or in sesame-salt gomassio condiment.


I toast sesame seeds two ways:

Measure and rinse 1 cup brown unhealed sesame seeds in a fine mesh strainer to catch all seeds.  Let drain over bowl to release water.


Place rinsed/drained seeds in a skillet (stainless steel or cast iron) with no oil.

Turn on heat to medium and begin to stir with wooden spoon or spatula. Stir constantly until the water evaporates. Keep stirring as the seeds get drier and crispy.

Keep watching and stirring. (Patience!)

When the seeds are light brown, crunchy, and begin to jump in the pan, place a stainless steel spoon into the seeds. If the seeds stick to the spoon, they are not done and are too moist.  Keep stirring until the seeds fall from thr spoon easily. Taste a few- they should taste very nice and be crunchy. Do not burn! When done, place seeds immediately into a bowl to cool. Then store seeds in a glass jar. Sprinkle on grains, noodles, sautéd veggies, and greens! I snack on them. SO GOOD!


Pre-heat over to 350º Rinse and drain 2 cups of seeds. Place on a steel baking sheet with side rims. Place pan in the hot oven. Let roast for 10 minutes (set a timer.) Pull pan out and stir gently. Put pan back in oven for 5 minutes. Pull pan out again, stir and taste. Seeds should be dry, crisp, and delicious! Don’t burn! Place seeds into a bowl to cool. Store in a glass jar. This technique is easier and makes more toasted seeds.




Enjoy this classic and beloved Portuguese Soup, eaten frequently in this friendly, sunny country and wherever Portuguese people live. This version is created by Carol Lauro, famed macrobiotic teacher and chef of New Bedford, MA, author of the book, KALE SOUP. This soup is strengthening and delicious, filled with nutritious beans and vegetables and seasoned with high mineral sea salt. It is a soup to be savored any time of the year! As the Portuguese say, “Sopa delicious!"


  • 6 to 8 cups water
  • I tablespoon olive oil 
  • 1/2 onion, diced
  • 1/2 turnip, diced
  • 1/2 cup carrots, diced
  • 1 bunch of kale, chopped (also chop stems and set aside)
  • 1 1/2 cup cooked kidney beans
  • Sea Salt


Saute onions in olive oil. Place onions, turnips and carrots in the pot along with the kale stems and 3 cups of water. Simmer for about 10 minutes. Then add the cooked beans, kale leaves, and the rest of the water (you may use water from cooking the beans if there is any left over.) Continue cooking for 40 - 45 minutes. Add sea salt to taste and cook an additional 15 minutes. Serve with sourdough bread.  

For variation, you may substitute cooked navy beans or cooked chickpeas. I prefer kidney beans.  You may also add cooked brown rice spiral pasta if desired.



© Jane Q. Stanchich

What a really delicious and beautiful way to eat these power foods: Greens, sea veggies, umeboshi vinegar!!! This recipe is extremely high in calcium  and other essential minerals, as well as satisfying and fun to prepare!

  • 2 bunches tender kale of any sort, rinsed well, remove stem
  • 4 scallions, thinly sliced
  • 1 carrot, scrubbed gently and cut into thin full length strips
  • 2 teaspoons umeboshi vinegar
  • 2 teaspoons brown rice vinegar or lemon juice
  • 4-5 toasted nori sheets (I buy them already toasted-Emerald Cove is my favorite)
  • * One sushi mat

Bring 3 inches of water to boil. Remove the stems from the kale and save for soup. Cut the kale into very thin slices and blanche in boiling water for one minute or until tender to the taste. Rinse under cool water and drain. Squeeze water out of the kale. Slice through once more with knife. Place in missing bowl. Stir in scallion slices into kale. Sprinkle in the vinegars/lemon juice. Stir well.

In the same water, blanche carrot strips for one minute. Rinse and drain.

Set down a sushi mat and then on top, a sheet of nori, rough side up. Place ½ cup of greens onto the nori, one inch from the edge facing you. Set a strip of carrot on top of the greens. 

Moisten the edge of the nori facing you and the edge opposite from you. Roll the greens and carrot up, forming the shape firmly. Wrap the roll in the sushi mat, hold up and squeeze over a plate or sink to extract liquids. Unroll, set on plate, seam side down, and let air dry for 10 minutes. Slice and serve. Decorate with carrot curls, edible flowers, sesame seeds.

Dipping Sauce Options: Diluted Tamari with Ginger Juice/ Vegginaise and Mustard - 50-50/ Tahini, lemon, ume vinegar dressing. All to taste or email for recipe.


  • Sliced Ginger Pickles                
  • Cucumber strips, peeled and marinated in ume vinegar for 10 minutes.
  • Sauerkraut
  • Herbs
  • Red Radish Pickles

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