Fresh, simple meals on a budget

Cornbread with Scallion Butter
Fresh sweet corn, ground in the blender and incorporated into the batter, gives this cornbread a subtle natural sweetness. Try cooking the bread in a cast-iron skillet for a "down home" touch.
8 servings


  • 1-2 Tbsp. cornmeal for baking dish
  • 2 Cups cornmeal
  • 1 Cup whole wheat pastry flour
  • 1 Tbsp baking powder
  • Pinch sea salt
  • 12.3 oz. firm silken tofu
  • 3/4 Cup Soymilk
  • 1 Cup fresh corn kernels
  • 1/3 Cup Corn Oil or Olive Oil
  • 1 tsp. Apple Cider Vinegar
Scallion Butter


  • 2 Tbsp. Olive Oil
  • 1 1/2 Cups Onions, cut into thin half moons
  • 1/2 tsp sea salt
  • 2 Cups coarsely chopped scallions
  • Watercress for garnish
Preheat oven to 375. Oil a 9x13 baking dish or 10 inch iron skillet, sprinkle with cornmeal set aside

Mix cornmeal, pastry flour, baking powder and sea salt set aside.

Place tofu, soymilk, corn, oil, and vinegar in blender and blend until smooth. Add to cornmeal misture, and mix to form a thick pourable batter. Pour the batter into the prepared baking dish.

Bake 25 to 30 minutes, or until toothpick comes out clean.

Scallion Butter: Heat olive oil in medium skillet over medium-low heat. Add onions and salt, and saute 5 minutes, until the onions are translucent. Add scallions continue to saute another 10 minutes. Remove from stove and let cool. Transfer the mixture to blender and blend until smooth, adding more oil if needed.

Place scallion butter in bowl, garnish with watercress, and serve as spread for warm cornbread.

Arugula Salad with Smoked Tempeh and Ranch Dressing
(Uses healthier versions of both bacon bits and ranch dressing) Serves 4 to 6


  • 8 oz. tempeh
  • 2 Tbsp. Olive Oil
  • 1 1/2 tsp smoked paprika
  • 1/2 tsp sea salt
  • 1 Tbsp. maple syrup (optional)
  • 3 1/2 Cups bite-size strips romaine lettuce
  • 2 cups bite-size pieces arugula
  • 1/2 cup red onion, cut into thin half moons
Ranch Dressing


  • 1/4 cup soy mayonnaise
  • 3 Tbsp. medium-hot salsa
  • 1 1/2 tsp Umeboshi vinegar
Cut tempeh into thin slices (as thin as possible) about 1 1/2 inches long. Heat oil in a large skillet over medium heat. Add tempeh, paprika, salt, and maple syrup. Cook, stirring often, for 10 minutes or until the tempeh is crisp and golden brown. Set aside to cool.

Combine all of the dressing ingredients in a small bowl, blend with a whisk, and set aside.

In large salad bowl, combine romaine lettuce, arugula and onions. Add cooled tempeh.

Pour the dressing over the salad, toss gently, and serve.

Colorful Couscous Salad
Serves 6-8


  • 1 Cup whole Cashews
  • 1 Tbsp. Shoyu
  • 1 1/2 cups corn kernels
  • 1 Cup coursely chopped parsley
  • 1/2 cup coarsely chopped basil
  • 1/4 cup dried currants
  • 1 Tbsp. Umeboshi vinegar


  • 2 cups couscous
  • 1 Tbsp. Olive Oil
  • 1/4 tsp. vegetable salt
  • 1/4 tsp thyme
  • Dash freshly ground black pepper
  • 2 1/2 cups boiling water
Roasted Vegetables


  • 2 Cups carrot cubes
  • 4 cups butternut squash cubes
  • 2 Tbsp. Olive Oil
  • 1/4 tsp. vegetable salt
Preheat oven to 350F. Place all roasted vegetable ingredients in a large bowl and toss together well. Spread out the mixture on baking sheet. Stirring occasionally, bake 35 minutes, or until the carrots and squash are tender. Remove from oven and set aside to Cool.

While vegetables are baking, place the couscous, olive oil, vegetable salt, thyme, and pepper in a large bowl. Rub the couscous between your hands to distribute the oil and seasonings evenly. Add boiling water, cover tightly, and let stand for 15 minutes, or until water is absorbed and couscous is tender. Toss lightly and set aside to cool.

Spread out cashews in small ovenproof pan. Stirring occasionally, bake for 10 minutes or until lightly toasted (be careful not to burn). Remove from oven, sprinkle with shoyu, and mix well. Set aside to cool.

Steam the corn for 2 to 3 minutes, then set aside to cool.

Place couscous, roasted vegetables, corn, and cashews in large bowl, Add parsley, basil, currants, and Umeboshi vinegar, and mix together well. Serve at room temperature.

For more information on "Holistic Holidays at Sea":

"Greens and Grains on the Deep Blue Sea Cookbook" by Sandy Pukel and Mark Hanna
>> Buy the book on Amazon

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