Quick Preps
Here are some quick and easy ways to prepare your favorites. And don't forget to add the most important ingredient of all - FUN!
Cut slightly soft, ripe avocado lengthwise around the seed, then twist to open into two halves. Cut the halves in half, scoop out the seed, and peel the skin off...
Cut 1/2 inch off the bottom of each stalk. This part is woody and tough...
Cut florets off into equal size pieces. The stem is edible and delicious too: peel off outer, woody layer, then cut into wedges...
Purchase raw pumpkin seeds or prepare your own by removing seeds from a pumpkin. Rinse clean, spread out evenly on a paper bag, and let them dry out overnight. Roast in the oven for 15-20 minutes at 170 degrees...
Wash the kiwi, then cut in half. Use a spoon and scoop out the flesh - slide the spoon between the skin and the flesh. Eat like this, or cut into bite size pieces...
Trim off the base of the bok choy, and separate the leaves. Wash well. Chop and use stems and leaves...
Wash cucumber, leave skin - most nutritious part! But peel it off if not organic. Slice into thin rounds...
Stems and leaves are edible - chop them up or tear with your hands...
Remove stems and any yellow or discolored leaves. Wash well and cut into halves or quarters...
Rinse in cold water and dry on paper towels or kitchen towels...
For fresh peas, remove the stem of the pod, peel the string down the seam, and pry the pod open. Run your finger down the interior to remove the peas...
Wash beans and cut off both ends...
Wash thoroughly before cutting. Cut in half, scoop out the seeds, slice into wedges, remove the rind with a paring knife, and slice into bite size pieces...
Wash well, pat dry, then tear the leaves off the stem. Tear into bit size pieces...
From a can - drain into a colander and rinse. Dried - place 1 cup dried beans in a bowl. cover with water and soak overnight, or 6 hours. Transfer to a pot, cover with fresh water, bring to a boil, then simmer for 1 hour...
Cut into quarters, then remove the core. From there, chop or shred in a food processor...
Wash well in a bath of cold water...
Wash well under cold running water...
Cut 1/4 inch off the top and bottom of the eggplant. Peel the skin off, and slice into 1 inch rounds. Place on a baking sheet and sprinkle with sea salt. Allow to sit for 20 minutes. Blot off the surface liquid and remaining salt on the eggplant. It is now ready to prepare!..
Wash in a bath of cold water...
Wash under cold running water with a vegetable brush. If organic, do not peel off the skin, it's the most nutritious part...
Buy cacao powder or cacao nibs...
Wash potatoes under cold running water. Leave the skin on, it's the most nutritious part...
Slice off each end of onion and peel away the dry outer layer...
Wash grapes under cold running water...
Rinse under cold running water and pat dry. Cut cauliflower into equal size pieces...
Buy chia seeds packaged or from bulk bins...
Rinse fresh figs in cool water and pat dry with a paper towel or kitchen towel. Twist off stems with fingertips...
Wash the outside well. Cut the watermelon in half, turn each side, cut side down and carefully shave off the rind. You will be left with a watermelon cone, with no rind, which you can cut into chunks...
Wear gloves or be careful - beets turn everything red. Peel skin off or leave skin on. Keep the greens, they are edible too!..
Using a paring knife, gently cut a few millimeters deep all the way around the pomegranate. Pry it open, so you have two halves. Take one half, and gently stretch it out, holding it seed side up. Flip over, seed side down, hold over a bowl, and hit the back side of the pomegranate with a spoon until all the seeds are out...
Wash well in a bath of cold water. To remove the pit, cut a small slit in the side and pop out the pit...
Goji berries come dried, which is how you eat them. But you can also soak them in water for 10 minutes and they will become plump and juicy...
Wash apple with veggie wash if not organic. Keep whole or cut up...
From a can - drain into a colander and rinse.Dried - place 1 cup dried beans in a bowl. Cover with water and soak overnight, or 6 hours. Transfer to a pot, cover with fresh water, bring to a boil, then simmer for 1 hour...
Gently wash right before eating...
Prep 1) Wash the outside, then cut grapefruit in half around the center. Use a small knife to separate the pulp from the skin, then cut each triangle. Spoon out each triangle. Prep 2) Wash the outside, then peel and divide it into segments like an orange...
Wash well then cut off both ends. Never eat the rhubarb leaves, they contain oxalic acid which is a poison. Cut rhubarb into chunks...
Wash strawberries in cold water, then cut off the green tops. Keep whole, cut in half, or mash...
Wash under cold water, remove stem, and cut up as desired...
Chop off greens and keep - they are edible! Wash greens and radishes, and cut as desired...
It is very important to wash cantaloupe melon under cold water, and use a brush to gently scrub the outside rind before cutting into it. Cut off the top, stem end, of the cantaloupe and discard. Next, cut the melon in half and scoop out the seeds. From there, cut the melon off the rind and into chunks...
Peel orange and divide into wedges...
Mangos are ripe when they are just slightly soft when pressed. Always wash the mango before cutting into it. Place the mango on your cutting board stem side down. Place your knife about 1/4'' from the center and cut all the way down through the mango. Flip and repeat on the other side. You now have two mango cheeks! The middle part that is left if mostly the seed. Slice the mango cheeks and cut off the skin...
Place lentils in a strainer and wash under cool water. Bring 3 cups of water to a boil, then add 1 cup of water. When water returns to a boil, lower to a simmer and cover for 20-30 minutes. Tip - you can cook lentils at the beginning of the week, and keep in an airtight container in your fridge. Throw lentils into your meals all week long!..
Wash well under cool water. Eat whole or cut into slices. Remove the skin if not organic...
Rinse under cool water before cutting. Slice off both ends of the squash, then cut it in half lengthwise. Scoop out the seeds and save. Cook squash like this, or cut each half into strips, lengthwise. Then peel the skin off the wedges...
Cut off carrot greens then rinse under cool water. If carrots are organic, you do not have to peel, just scrub off the dirt...
Wash well under cool water. Cut off the top of the pepper, just below the curve under the stem. Pop the stem out of the top circle. Slice off the bottom of the pepper. Set the remaining pepper upright, then slice through one side (do not cut the whole pepper in half). Cut out the middle seeds and white meat. Unroll the pepper, place skin side down, and cut into strips or chunks...
Wash well under cool water. Cut in half between the neck and the bulb, then cut bulb in half and scoop out the seeds (save them). Peel skin off with a vegetable peeler, then cut into cubes...
Wash well under cool water. Slice papaya in half lengthwise, then scoop out the seeds. Cut each half in half crosswise, then into strips. Cut out of the rind, then into chunks...
Wash well under cool water. Cut the pumpkin in half and remove the seeds (keep for roasting). Cut into wedges along the groove lines, then peel the skin off with a vegetable peeler. Cut into chunks...
Wash well under cool water. If organic, leave skins on, it's the most nutrition part...
Rinse under cool water before cutting. Cut off both ends of the squash, then slice into thin rounds or cut squash in half and cut into strips, lengthwise...
Pick a ripe pineapple. It should be yellow in color and smell sweet! Slice off both ends. Turn on one end and cut in half. Cut each half in half. Turn each 1/4 wedge on its end. Slice off the tip of the wedge, which is the core. Cut each 1/4 wedge in 1/2 again. Place each wedge on its end and cut off skin side. You should have 8 spears in all. Cut each spear into 1/2 inch chunks...
Buy raw almonds whole or raw almond slivers. Soak almonds (and all nuts), for 6 hours to unlock more nutrients...
Buy raw, unsweetened shredded coconut or coconut flakes, coconut milk, coconut oil, and coconut water...
Place quinoa seeds in a fine mesh strainer and wash under cool water. Bring 2 cups of water or broth to a boil, then add 1 cup of quinoa. When water returns to a boil, lower to a simmer and cover for 15 minutes. Remove from stove and let stand covered for 5 more minutes. Uncover and fluff with a fork...
Wash pear with veggie wash if not organic. Keep whole or cut up...
Wash well under cool water. Cut off the top of the pepper, just below the curve under the stem. Pop the stem out of the top circle. Slice off the bottom of the pepper. Set the remaining pepper upright, then slice through one side (do not cut the whole pepper in half). Cut out the middle seeds and white meat. Unroll the pepper, place skin side down, and cut into strips or chunks...
Just peel and eat or cut into slices or dice...
Buy raw walnuts whole or raw walnuts chopped. Soak walnuts (and all nuts), for 6 hours to unlock more nutrients...
Wash lightly under cool water and pat dry with a paper towel. Do not soak mushrooms they will become waterlogged. Cut off a small bit of the stem, then slice or dice...
Wash under cold water, remove stem, and cut up as desired...
Break up a head of garlic into separate cloves by pushing down on it with the palm of your hand. Take each clove and press with the flat side of a cutting knife. Press until the clove is slightly crushed. Peel away the outer skin. Slice, dice or mince garlic clove as desired...
From a can - drain into a colander and rinse. Dried - place 1 cup dried beans in a bowl. cover with water and soak overnight, or 6 hours. Transfer to a pot, cover with fresh water, bring to a boil, then simmer for 1 hour...
Lay the squash down on a cutting surface so the long side is parallel to you. Pierce through the center of the squash with a large, sharp knife or cleaver. Cut down one long side through center. Turn and cut down the other long side. Break apart into two halves with your hands. Scoop out the seeds with a spoon. Drizzle with olive oil and roast in the oven on a baking sheet, flesh side down, for 30-40 minutes. Let cool, then scoop out the spaghetti into a bowl...