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Beetballs

Chipotle Black Bean Burger

Broccoli Stir Fry w/ Black Bean Sauce

The Fat Free Vegan and others…

Substitutes Substitutes and Techniques for Fat-free Cooking How to Sauté or Stir-fry Without Oil: •With a good nonstick skillet or wok, you can stir-fry or sauté without any oil. Simply heat your skillet before adding the food. You may add a tablespoon or more of water or broth to prevent sticking. Stir often. Covering the pan will make vegetables cook faster but may not brown onions. •Onions taste terrific when they are browned or caramelized in a non-stick skillet. You may need to lightly spray or wipe the skillet with oil beforehand. Make sure the skillet is hot before you add the onions and stir constantly, being careful not to let the onions burn. This can take several minutes, but it lends a delicious richness to low-fat recipes. To Replace Oil or Margarine In Baking: •Apple sauce may be used in cakes, cookies, and other sweet baked goods to replace oil or margarine. •Prune Puree may be used to replace the oil. To make it, puree in blender 6 ounces prunes, 1 cup water, and 2 tsp. vanilla. •Mashed or pureed tofu can replace oil in other (non-sweet) baked goods. •Flax meal can replace all or some of the oil in a recipe. The substitution ratio is three parts flax seed meal for every part oil or fat you are replacing. For example, for 15 mL (1 Tbsp.) of fat to be replaced, use 45 mL (3 Tbsp.) of flax seed meal. Baked goods with flax as a fat replacer tend to brown more quickly than regular recipes, so you may have to modify normal cooking times. To Replace Oil In Dressings and Sauces: •Replace oil in dressings with one of the cornstarch-water recipes–Thick Water or No-Oil Oil. •Blend silken tofu into the rest of the ingredients for a creamy dressing or sauce. •Mix ground flax seeds into hot water. Start with hot water in the amount of oil the recipe calls for and add ground flax seeds to it one teaspoon at a time, stirring constantly, until the mixture is almost the consistency of oil. Allow it to stand and cool for a few minutes; it will thicken more as it cools. •Blend cooked white beans into sauces or dressings to replace oil or dairy ingredients. Use the same amount of beans as oil called for.

To Replace Eggs in Baking Eggs are used in baking for leavening and for binding. The type of substitute you need depends on how the eggs are used in the original recipe and on how many eggs are used. Flat foods such as pancakes do not always depend on the eggs for leavening, and often you can omit the eggs completely and just add a tablespoon of water per egg or one of the binder ingredients listed below. If you are unsure whether or not eggs are used for leavening, you can always err on the side of caution and add an extra 1/4 teaspoon of baking powder to the recipe. When a recipe calls for three or more eggs, as many cake recipes do, the eggs provide substantial leavening and need to replaced with something equally leavening. In many cases, the results of using egg replacers for more than three eggs will not be satisfactory. The following are substitutes for one egg: •A flax seed mixture : Mix 15 mL (1 Tbsp.) flax seed meal (ground flax seeds) with 45 mL (3 Tbsp.) water in a blender to substitute for one egg. This acts as a good binder in recipes. •Half a small banana, mashed, is a good binder. Gives pancakes, muffins, and quick breads a subtle banana flavor. •1/4 cup of any kind of tofu blended with the liquid ingredients in the recipe acts as a binder. Light or reduced-fat tofu cuts down on the fat and calories in the finished product. •1/4 cup of applesauce, canned pumpkin or squash, or pureed prunes are binders. These give baked goods a heavier texture, so you may want to add an extra 1/2 tsp. of baking powder. They can also flavor the finished product, so use with caution. •Use an egg-replacer powder such as Ener-G to replace the eggs in baked goods. 1-1/2 teaspoons mixed with 2 tablespoons of water. •Use this recipe for a homemade Ener-G type replacer. •Here’s another Ener-G type egg replacer: Mix together 1 tsp Baking Powder, 1/2 tsp Baking Soda, 2 Tbsp Flour, 3 Tbsp Water •A heaping tablespoon of soy flour or bean flour mixed with a tablespoon of water. This mixture works similarly to vegetarian egg replacer. •2 tablespoons of cornstarch beaten with 2 tablespoons of water. This, too, works much like vegetarian egg replacer. •In any recipe where the eggs are used for leavening, consider increasing the amount of baking powder or baking soda called for while using one of the binders. Do this with caution, as too much leavening can affect the taste and the consistency of baked goods. To Replace Coconut Milk: In recipes where coconut milk is used in more than small quantities, soymilk plus coconut extract may be used. Simply use the same amount of soymilk as the coconut milk called for and add approximately 1/2 tsp. of coconut extract per cup of soymilk. Add more coconut extract as needed. The result will not be as rich as the original recipe but can be satisfactory.

Avocado, Cream Cheese, and Salsa-Stuffed Puff Pastries Posted By Averie @ Averie Cooks On January 18, 2012 @ 3:46 pm Avocado, Cream Cheese, and Salsa-Stuffed Puff Pastries (with a vegan option) Makes approximately 9 puffs, depending on size of squares and how thin dough is rolled

1 large sheet puffed pastry, thawed (I used Trader Joe’s brand, look in your grocer’s freezer case) 1 ripe avocado, halved and mashed (approximately 1 tablespoon of avocado per pastry square) 1/3 cup cream cheese (approximately 1 teaspoon of cream cheese per pastry square) 1/3 cup salsa (approximately 1 teaspoon of salsa per pastry square. I used a combination of Trader Joe’s Salsa Verde and Trader Joe’s Mango Red Pepper Chutney) salt and pepper, sprinkled to taste 1 egg, beaten Preheat oven to 400F and prepare two baking sheets with either parchment paper, Silpat liners, or spray them well with cooking spray. Thaw one large square of puffed pastry for about 10 minutes. Flour your countertop or working surface and roll out the pastry square as thinly as possible. With a pizza cutter or knife, slice the puffed pastry into approximately 2-inch by 2-inch squares. From the one thinly rolled large sheet of frozen puffed pastry, I created 18 squares. On half the squares (9 squares for me), place a dollop of avocado, then cream cheese, then salsa, season with salt and pepper. Use the remaining squares as the lids and place one lid over the filling mounds. Seal the pastry packages by pressing the edges with a fork, taking care to seal the edges well, pressing the fork in repeatedly, so no filling escapes during baking. In a small bowl, beat an egg with a fork, and apply an eggwash to each of the pastry packages. Bake for 15 to 20 minutes, or until desired browning and puffing has occurred. Watch them closely after 10 minutes in case your oven is hotter or your brand of puffed pastry cooks faster. Remove from the oven and serve. Store leftovers in an airtight container in the refrigerator and if desired, reheat leftovers in the microwave for approximately 45 seconds before serving. Or, store extras in an airtight container on the countertop for a day or so, using common sense because of the cream cheese filling, and reheating in the microwave if desired. To keep this vegan, use vegan cream cheese such as Tofutti and there are many recipes on the internet for ‘vegan puffed pastry’ that you can make at home. Omit the eggwash and if desired, lightly wash with almond milk or soy milk. -------------------------------------------------------------------------------- Article printed from Averie Cooks: http://www.loveveggiesandyoga.com URL to article: http://www.loveveggiesandyoga.com/2012/01/avocado-cream-cheese-and-salsa-stuffed-puff-pastries.html

Crispy Kale Chips Serves: 4 Preparation Time: 5 minutes Ingredients: 1 bunch kale, tough stems and center ribs removed olive oil and water mixture in a spray bottle CHOICE OF SEASONINGS: garlic and/or onion powder balsamic vinegar fresh lemon juice Dr. Fuhrman's VegiZest or Mato Zest , Mrs. Dash, or no salt Spike nutritional yeast chili powder black pepper raw cashew or almond butter mixed with water Instructions: 1. Preheat oven to 225 degrees. 2. Tear kale into uniform, chip sized pieces. 3. Spread evenly on a non-stick baking sheet. 4. Shake olive oil and water mixture well and spray kale lightly. 5. Sprinkle with your choice of seasoning. 6. Bake for 10-15 minutes or until crispy and dry, tossing occasionally to prevent burning. Can be eaten as a snack or used as a topping for salads or other dishes.

Hummus in the Blender

You can make this with either canned or home cooked chickpeas. If you’re using canned, I recommend using organic beans. Drain the liquid from one of the cans, but leave the other undrained and use its liquid instead of the water. If you’re using home cooked chickpeas, you may need less water so start with barely 3/4 cup and add more if the hummus is too thick. Ingredients 3 cups cooked chickpeas (or 2 15-ounce cans, 1 drained) 3/4 to 1 cup water or chickpea cooking broth(or the liquid from 1 can of chickpeas) 2 to 4 cloves garlic, peeled 2 tablespoons tahini (or 4 tablespoons sesame seeds) 2 to 4 tablespoons fresh lemon juice 1/4 to 1 teaspoon cumin 1/4 teaspoon smoked paprika 1/8 to 1/2 teaspoon chipotle chili powder or cayenne pepper Salt to taste Instructions 1.Place all ingredients except salt in the blender in the order listed, using the smaller amounts. Start the machine on low and increase speed to high. Use the Vitamix plunger to break up air pockets and push chickpeas toward the blades, if necessary. (Other blenders: Stop and use a spatula to do this.) If the mixture is too thick, add additional water a little at a time. Turn up to the highest speed and blend for a few seconds until hummus is completely smooth. 2.Stop blender and taste the hummus. Add additional seasonings and salt to taste and blend briefly to combine. 3.Store hummus in a sealed container in the refrigerator. It’s best after it’s had a chance to rest for at least an hour, but use within a week. Variations I often remove half of the hummus to serve as-is and get creative with the other half. Try adding any one of the following during the last brief blending: roasted red peppers, sun-dried tomatoes, chipotle chile peppers, green onions, caramelized onions, roasted garlic, jalapeno peppers, black or green olives, balsamic vinegar, spinach, smoked salt or Liquid Smoke. Preparation time: 10 minute(s) | Cooking time: 0 minute(s) Number of servings (yield): 8 Nutrition (per serving): 125 calories, 29 calories from fat, 3.4g total fat, 0mg cholesterol, 8.5mg sodium, 205.9mg potassium, 18.5g carbohydrates, 5.1g fiber, 3.1g sugar, 6.2g protein, 3.6 points.

Dr. Fuhrman's Banana Oat Cookies Serves: 6 Preparation Time: 15 minutes Ingredients: 1/2 cup raisins or chopped dates 2 medium bananas, mashed 1 1/2 cups old fashioned oats 1/3 cup chopped walnuts or almonds 1/4 cup unsweetened coconut 1 teaspoon vanilla 1/8 teaspoon cinnamon 100% fruit spread, any flavor, if desired Instructions: 1. Add 2 tablespoons water to dates or raisins and soak for 30 minutes. 2. Preheat oven to 325 degrees. 3. Combine the mashed bananas and the oats. Add the nuts, coconut, vanilla, cinnamon, and the soaked dates or raisins. 4. Mix well. 5. Drop by tablespoons onto a non-stick cookie sheet. 6. If desired, flatten a little and make an indentation into the center of the cookie. 7. Add the fruit spread. 8. Bake for 13 minutes or until golden brown. Makes 14 cookies

Black Bean Brownies –Weight Watchers

Course: desserts PointsPlus™ Value: 4 Servings: 24 Preparation Time: 7 min Cooking Time: 33 min Level of Difficulty: Easy Black beans add fiber and moisture to this lightened up treat. They're rich and delicious, full of chocolaty goodness

Ingredients 2 spray(s) cooking spray, flour-variety recommended 1/2 cup(s) canned black beans, rinsed and drained 1/4 cup(s) black coffee, strong 1/2 cup(s) unsalted butter 4 oz bittersweet chocolate 4 large egg(s) 1 1/4 cup(s) sugar 1 tsp vanilla extract 1/8 tsp table salt 1 cup(s) all-purpose flour Instructions Preheat oven to 350ºF. Coat a 9- X 13-inch pan with cooking spray; line with aluminum foil and coat foil with cooking spray. In a blender or mini food processor, process beans with coffee until smooth; set aside. In a double boiler over very low heat, melt butter and chocolate. Meanwhile, in a medium bowl, using an electric mixer, beat eggs and sugar until light and fluffy. With mixer on low speed, add melted chocolate to eggs; incorporate well. Add black bean mixture, vanilla and salt; mix well. Add flour; combine thoroughly on low speed. Pour batter into prepared pan and bake until a tester inserted in center of brownies comes out clean, about 25 to 30 minutes. Remove pan to a cooling rack. After 10 minutes, remove brownies from pan by pulling up on foil and placing brownies on cooling rack to cool more. Cut into 24 pieces and serve. Yields 1 piece per serving.

Antioxidant-Rich Breakfast Bars Serves: 8 Preparation Time: 15 minutes Ingredients: 1 medium ripe banana 1 cup old fashioned oats 1 cup frozen blueberries, thawed 1/4 cup raisins 1/8 cup pomegranate juice 2 tablespoons finely chopped dates 1 tablespoon chopped walnuts 1 tablespoon Goji berries 1 tablespoon sunflower seeds 2 tablespoons ground flax seed Rate this recipe Add a comment Instructions: 1. Preheat oven to 350 degrees. 2. Mash banana in a large bowl. 3. Add remaining ingredients and mix thoroughly. 4. Lightly wipe an 8 X 8 baking pan with a small amount of olive oil. 5. Spread mixture into pan. 6. Bake for 25 minutes. 7. Cool on wire rack and cut into bars. 8. Refrigerate any leftover bars.

Chocolate-Almond Nuggets of Joy I normally use Medjool dates in treats like this, but this time I decided to use dried plums, which give them a much more fruity flavor and contribute around half the calories of dates. Dates would probably make them more authentic-tasting, so feel free to use them if you like.

Ingredients 1 cup D’Noir prunes (about 16 dried prunes) or medjool dates 3/4 cup flaked or shredded coconut, sweetened or unsweetened 1 1/2 teaspoon cocoa powder 1 tablespoon confectioners sugar 1 tablespoon cocoa powder 24 raw almonds 1/4 cups semi-sweet chocolate chips (dairy-free kind), optional Instructions

1. Put the prunes or dates, coconut, and 1 1/2 teaspoons cocoa powder into the food processor and blend until you have a sticky blob. Divide the blob and process again briefly to make sure that ingredients are well-distributed. If the mixture doesn’t seem sticky enough, you can add more prunes or dates (but prunes should already be very sticky).

2. Scrape the blob out onto a plate, cover with plastic wrap, and flatten it. Keep it covered and refrigerate for about 15 minutes.

3. Mix the confectioners’ sugar and the tablespoon of cocoa powder on a dinner plate. Scoop out a heaping teaspoon of the coconut mixture, form into an oval shape, press an almond into the middle, and cover it with coconut mixture. Roll each nugget (or as many as you want) in cocoa/confectioners’ sugar, and place on a plate. Repeat about 23 times.

4. You can serve them immediately or add a chocolate squiggle. Place the nuggets into the freezer for a few minutes while you gently heat the chocolate chips (I used a microwave). As soon as the chips are just barely melted, scrape the chocolate into a pastry bag fitted with a small round tip. Pipe chocolate onto each nugget.

5. Nuggets keep well covered at room temperature for about 2 days. Refrigerate if you need to keep them longer.

Preparation time: 20 minute(s) | Cooking time: 2 minute(s) Number of servings (yield): 24 nuggets

Nutrition Facts Nutrition (per serving, no chocolate): 38 calories, 12 calories from fat, 1.4g total fat, 0mg cholesterol, 7.8mg sodium, 76.3mg potassium, 6.8g carbohydrates, 1g fiber, 4.1g sugar, <1g protein, 1.2 points. (Nutrition data uses prunes and sweetened, shredded coconut.) Nutrition (per serving, with chocolate): 47 calories, 16 calories from fat, 1.9g total fat, 0mg cholesterol, 8mg sodium, 76.3mg potassium, 7.9g carbohydrates, 1.1g fiber, 4.1g sugar, <1g protein, 1.4 points.

Fuhrman Fudgesicles

Serves: 3 Preparation Time: 5 minutes Ingredients: 2 ripe bananas 1 cup raw cashews 3 tablespoons natural cocoa powder 1/2 teaspoon vanilla extract Instructions: 1. Blend ingredients together in food processor or high powered blender until smooth. 2. Spoon into an ice pop tray or ice cube tray and freeze for at least 2 hours before serving. 3. Rinse outside of trays with hot water to pull the pops out easily.

Maple Walnut Granola Directions Makes 12 half-cup servings 3 cups rolled oats 1 cup wheat germ 1/2 cup chopped walnuts 1/2 cup raisins 1/2 cup dried cranberries (optional) 1/4 cup sesame seeds 1/4 cup maple syrup 2 tablespoons molasses 1 teaspoon cinnamon Preheat oven to 300 F. Combine all ingredients in a large bowl and mix thoroughly. Transfer to a 9"×13" baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes. Store in an airtight container. Nutrition Information Per 1/2-cup serving: calories: 210 fat: 7.4 g saturated fat: 1 g calories from fat: 31.5% cholesterol: 0 mg protein: 7 g carbohydrates: 31.6 g sugar: 10.7 g fiber: 4.3 g sodium: 6 mg calcium: 38 mg iron: 2.2 mg vitamin C: 0.3 mg beta-carotene: 8 mcg vitamin E: 1.6 mg Recipe from Jennifer Raymond, found in Amy Lanou’s book, Healthy Eating for Life for Children

Antioxidant-Rich Breakfast Bars www.DrFuhrman.com Serves: 8 Preparation Time: 15 minutes

Ingredients: 1 medium ripe banana 1 cup old fashioned oats 1 cup frozen blueberries, thawed 1/4 cup raisins 1/8 cup pomegranate juice 2 tablespoons finely chopped dates 1 tablespoon chopped walnuts 1 tablespoon Goji berries 1 tablespoon raw sunflower seeds 2 tablespoons ground flax seed Instructions: Preheat oven to 350 degrees. Mash banana in a large bowl. Add remaining ingredients and mix thoroughly. Lightly wipe an 8 X 8 baking pan with a small amount of olive oil. Spread mixture into pan. Bake for 25 minutes. Cool on wire rack and cut into bars. Refrigerate any leftover bars.

No-bake Apricot Oat Bars

Serves: 35 Preparation Time: 20 minutes Ingredients: 3/4 cup old fashioned oats 1/2 cup raw cashews 1/2 cup raw almonds 2 tablespoons raw sunflower seeds 1 teaspoon flax seed 2 cups dates, pitted 1/4 cup cashew butter 1/2 cup dried apricot, unsulfured, chopped * 1 teaspoon cinnamon Instructions: 1. In a food processor, process oats until coarsely chopped. Remove and set aside. 2. Place cashews, almonds, sunflower seeds and flax seed in food processor and chop into small pieces. Remove and add to chopped oats. 3. Add dates and cashew butter to food processor and process until very well combined and smooth. Mixture will start to form a ball. 4. Add oat/nut mixture back to food processor along with dried apricot pieces and cinnamon and combine. 5. Press mixture into 8x8 inch baking pan. Make sure it is well compacted. Cut into squares. * Raisins, dried blueberries, or other dried fruit pieces may be substituted for apricot.

Orange Goji Bars Serves: 8 Preparation Time: 15 minutes Ingredients: 1 cup old fashioned oats 1 cup chopped walnuts 1 cup pitted dates 1/2 cup raisins 1 cup unsulphured dried apricots 1 cup Goji berries* 2 tablespoons unhulled sesame seeds 1 teaspoon dried organic orange zest 1 teaspoon water Instructions: 1. In a food processor, process oats until finely chopped, then add walnuts and process until chopped but not a powder. Remove to a mixing bowl. 2. Place dates, raisins, apricots, and Goji berries in food processor. Process until the mass forms one large ball. 3. Turn into mixing bowl and add sesame seeds, orange zest, and water along with the oat mixture and knead by hand until thoroughly combined. 4. Press into an 8 X 11 1/2-inch baking dish and cut into 12 bars. *Goji berries are burnt-red in color and about the size of a raisin. They taste like a cross between a raisin, a cranberry, and a cherry. They are slightly sweet and tart.

Strawberry Pineapple Sorbet

Serves: 2 Preparation Time: 5 minutes Ingredients: 1 10-ounce bag frozen strawberries 1/2 cup orange juice 4 slices dried pineapple, unsweetened and unsulphured 1 cup fresh organic strawberries, sliced Instructions: Blend all ingredients except fresh strawberries in a high-powered blender. Pour into sorbet glasses and top with sliced fresh strawberries. Red Velvet Sorbet Serves: 4 Preparation Time: 10 minutes Ingredients: 4 large ripe bananas, frozen 10 ounces frozen raspberries 2 tablespoons natural (non-alkalized) cocoa powder 4-5 dates, pitted, chopped Instructions: Blend all ingredients in a high powered blender until creamy. Refreeze briefly (3-5 minutes)

Summer Fruit Pie Serves: 8 Preparation Time: 30 minutes Ingredients: PIE SHELL 1 cup almonds 1 cup dates, pitted (medjool if available) 2 tablespoons unsweetened shredded coconut PIE FILLING 3 bananas, sliced 1 teaspoon lemon juice 2 kiwis, sliced 1 quart organic strawberries, sliced, 1 pint blueberries, 1/2 cup vanilla soy, hemp or almond milk 1/2 bag frozen strawberries or 1 pint fresh organic strawberries 2 dates Instructions: 1. Soak dates in 1/2 cup water for 2 hours to soften. 2. Make pie shell by placing almonds in a food processor or high powered blender and processing until very fine. 3. Add dates with the soaking water and process until chopped and mixed well. 4. Remove from food processor and hand knead with shredded coconut. 5. Press mixture in a 9 inch pie plate to form shell. 6. To make the filling, spread bananas on the crust, pressing down slightly. 7. Sprinkle lemon juice over the bananas. 8. Place kiwis, strawberries and blueberries over the bananas. If desired, reserve some fruit to decorate top of pie. 9. Add the soy milk, frozen strawberries and dates in a blender and blend until smooth. 10. Pour blended mixture over the fruit. 11. Decorate with additional fruit as desired. 12. Cover and freeze for at least two hours before serving.

Valentine's Day Dark Chocolate Strawberry Muffins

Ingredients: 10 medjool dates, pits removed

1 can (15 oz.) black beans 3 bananas 2 cups frozen organic strawberries, thawed 2 heaping tablespoons ground flaxseeds ¾ cup dark chocolate cocoa powder ½ cup whole-wheat flour 1 teaspoon baking powder 1 teaspoon baking soda 1 tablespoon vanilla extract 1 tablespoon coffee extract (optional) Sprinkle of cinnamon (optional) Instructions: 1) Preheat oven to 350 degrees. 2) In a large bowl, stir whole-wheat flour, baking soda and baking powder. 3) Then, in a cup or small bowl mix ground flaxseed with ½ cup water and let sit for five minutes. 4) Put aside dry mixture and in a Vitamix or blender, combine black beans, pitted dates, 2 bananas, cocoa powder, flaxseed gel (after sitting for the five minutes), vanilla and coffee extract. Combine this mixture with the dry mixture and stir thoroughly until all the flour is mixed into the wet chocolately mixture. 5) Chop up the 3rd banana and stir in for some fun banana chunks in the final muffins. Add whole defrosted strawberries (if there is “strawberry juice” in the bowl of defrosted strawberries, leave this out as it will make the batter too liquidy) and stir in these as well. 6) In a 12-cup muffin pan place cupcake paper cups and using a spoon, scoop in batter in equal parts. Bake for 20-25 minutes and serve warm. 7) Sprinkle cinnamon on top if desired.

Almond Balsamic Vinaigrette Serves: 6 Preparation Time: 8 minutes Ingredients: 1/2 cup water 1/3 cup roasted garlic rice vinegar 1/4 cup balsamic vinegar 1/4 cup raw almonds or 1/8 cup raw almond butter 1/4 cup raisins 4 cloves garlic, pressed 1 teaspoon dried oregano 1/2 teaspoon dried basil 1/2 teaspoon onion powder Rate this recipe Add a comment Instructions: Blend all ingredients in a food processor or high powered blender.

Hidden Cashew Ranch Dressing

Susan Voisin

This recipe is meant as a rough guideline for making your own personal ranch dressing. I rarely measure and just add seasonings to taste. Start with the amounts listed and add more as needed. You can give it your own flair by adding other seasonings, such as dill weed, celery seed, or red pepper. Just start small because once you add it, you can’t take it out!

Ingredients

• 1/4 cup raw cashews (see note about soaking) • 1 1/4 cup plain, unsweetened non-dairy milk (I used

Westsoy) • 1 tablespoon chia seeds • 1 – 2 tablespoons fresh lemon juice (more if using Meyer

lemons) • 1 clove garlic (or 1/4 tsp. garlic powder) • 1/2 teaspoon granulated onion • 1/8 teaspoon black pepper, freshly ground • 1/4 teaspoon salt (optional or to taste) • 1 tablespoon minced fresh parsley • 2 teaspoons chives, raw or freeze-dried, snipped

Instructions

1. Place all ingredients except parsley and chives into blender and process on high until smooth. Add parsley and chives and blend on low briefly to incorporate them. Check seasonings and add more as needed, but remember that the flavor will get stronger over time. Refrigerate for at least an hour to allow flavors to blend. Stir or shake before serving.

Notes

If you are using a regular blender, soak the cashews first to soften them before blending. Cover them with water and allow them to stand for at least 4 hours. Pour off the water before proceeding with the recipe. You may need to reduce the amount of non-dairy milk by a couple of tablespoons to prevent the dressing from being too thin.

Preparation time: 5 minutes | Refrigeration time: 60 minutes

Number of servings (yield): 12 2-tablespoon servings

Nutrition Facts

Nutrition (per 2 tablespoons): 27calories, 14 calories from fat, 1.7g total fat, 0mg cholesterol, 52.3mg sodium, 54.3mg potassium, 1.8g carbohydrates, <1g fiber, <1g sugar, 1.5g protein, 0.8 points.

Pesto Salad Dressing Claudia Bullock Serves: 8 Preparation Time: 15 minutes Ingredients: 1 1/2 cups chopped avocado 5 tablespoons lemon juice 7 cloves garlic 4 cups low sodium vegetable juice* 2 teaspoons Italian seasoning, no salt 1/4 cup pine nuts 1/3 cup fresh basil leaves Rate this recipe! Add a comment Printer friendly version Instructions: Blend all ingredients in a food processor or high powered blender. * Knudsens Low Sodium Very Veggie Juice Blend is a good choice

Ranch Flavored Dip

FROM THE $5 DINNER MOM

INGREDIENTS

2 tablespoon dried parsley

1 teaspoon dried dill

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon dried basil

½ teaspoon pepper

Sour cream, for serving

DIRECTIONS

Mix together the first six ingredients down to the pepper. Store in an airtight container.

When you are ready to make the dip stir 1 tablespoon of the spice mixture together with ½ cup sour cream. Serve with fresh sliced veggies or whole-wheat pretzels.

Save the remaining dry spice mixture in spice cabinet or pantry for another day.

South of the Border Dressing Serves: 4 Preparation Time: 10 minutes Ingredients: 2 ripe avocados, peeled, pitted and chopped 1 large tomato, cut into chunks 1/4 pound silken tofu 3 tablespoons fresh lime juice 1 teaspoon cumin 1 teaspoon chili powder 1/4 teaspoon black pepper 2 green onions 2 cloves garlic water (about 1/4 cup) 2 tablespoons chopped cilantro Instructions: 1. Combine all ingredients except water and cilantro in a blender or food processor until smooth. 2. Add water as needed to reach desired consistency. 3. Stir in chopped cilantro.

Bean Enchiladas Serves: 6 Preparation Time: 15 minutes Ingredients: 1 medium green bell pepper, seeded and chopped 1/2 cup sliced onion 8 ounces tomato sauce, no or low sodium, divided 2 cups cooked pinto or black beans or canned beans, no-salt-added or low sodium 1 cup frozen corn kernels 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon onion powder 1/8 teaspoon cayenne pepper, optional 1 tablespoon chopped fresh cilantro 6 corn tortillas Instructions: Saute the green pepper and onion in 2 tablespoons of the tomato sauce until tender. Stir in the remaining tomato sauce, beans, corn, chili powder, cumin, onion powder, cilantro and cayenne (if using). Simmer for 5 minutes. Spoon about 1/4 cup of the bean mixture on each tortilla and roll up. Serve as is or bake for 15 minutes in a 375 degree oven.

Beetballs (Vegan, Gluten-Free Sausage) I used golden beets because that’s what I had on-hand, but regular beets will lend your beetballs flecks of vibrant red. Increase the fennel and red pepper flakes for a more sausagy flavor, and use hot smoked paprika for more smoky heat. Ingredients 1/2 ounce dried porcini mushrooms 1 medium raw beet 1/2 cup raw pecans, almonds, or other nuts (see note for low-fat alternative) 1/2 medium red or yellow onion, coarsely chopped 2 cloves garlic, chopped 1 cup cooked chickpeas 2 tablespoons ground flax seeds 1 tablespoon nutritional yeast 2 teaspoons oregano 1 teaspoon smoked paprika (mild or spicy) 1 teaspoon salt (or to taste) 1/2 teaspoon rubbed sage 1/4 – 1/2 teaspoon fennel seeds 1/4 teaspoon red pepper flakes (or to taste) 1/4 teaspoon freshly ground black pepper 1/4 teaspoon hickory smoked salt or Liquid Smoke (optional) Instructions 1.Place the mushrooms in a small saucepan and add 1 cup of water. Bring to a boil and let simmer for 10 minutes. Remove the mushrooms with a slotted spoon and rinse them well and set aside. Strain the broth through a coffee filter or fine sieve and reserve it for later use. (Leftover mushroom broth can be used in any recipe that calls for vegetable broth.) 2.While the mushrooms are cooking, put the nuts into a food processor and pulse to chop finely. Do not over-process–we want finely chopped nuts, not nut powder. Place the nuts in a large mixing bowl. 3.Peel the beet and cut it into cubes. Add it to the food processor along with the reserved mushrooms, garlic, and onion and pulse to chop coarsely. Add the chickpeas and all remaining ingredients and pulse several times to chop the chickpeas, but do not turn it into a paste. All the individual ingredients should be recognizable. 4.Add the processor contents to the nuts and stir well to combine. If the mixture seems dry, add a tablespoon of the reserved mushroom broth. Allow the mixture to rest while you preheat the oven to 350F and line a baking sheet with parchment paper. 5.Using a tablespoon or cookie scoop, measure out a heaping tablespoon of “dough.” Using damp hands, form it into a ball, squeezing lightly to compact it. If the dough seems too dry, add additional broth (this should not be necessary–you don’t want the dough to be too wet). Place the ball on the lined baking sheet and repeat with remaining dough. You should be able to make about 18-22 balls. If you like, flatten some of the balls to use in sandwiches or on pizza. 6.Bake until the balls are brown and slightly crisp on the outside, about 35 minutes. (Flattened balls will take a little less time.) Allow to cool for a few minutes before serving. Variations I prefer these with pecans, and almonds are my second choice, but for a lower-fat alternative, substitute cooked quinoa. The mixture will be moister, and you should not need to add any broth. If it’s too moist, try adding another teaspoon of ground flaxseed and let it rest for a few minutes before handling. Preparation time: 25 minute(s) | Cooking time: 35 minute(s) Number of servings (yield): 4 Nutrition (per serving, using pecans): 227 calories, 108 calories from fat, 12.9g total fat, 0mg cholesterol, 750mg sodium, 397.4mg potassium, 23.4g carbohydrates, 7.9g fiber, 4.7g sugar, 8.3g protein, 6.8 points. Nutrition (per serving, using quinoa): 169 calories, 38 calories from fat, 4.5g total fat, 0mg cholesterol, 751.6mg sodium, 386.5mg potassium, 26.6g carbohydrates, 7.3g fiber, 4.2g sugar, 8.2g protein, 5 points.

Broccoli fra Diavlo Serves: 2 Preparation Time: 10 minutes Ingredients: 5 cups fresh broccoli florets 4 cloves garlic, chopped 1 1/2 cups diced fresh tomatoes or 1 (15 ounce) can diced tomatoes, no salt added 1 cup tomato or pasta sauce, no salt 1 dash dried hot pepper flakes 1-2 teaspoons Italian seasoning (no salt) 1/4 cup nutritional yeast Instructions: Steam broccoli until tender. In large saucepan over medium heat, saute garlic in 1/4 cup water for 3-4 minutes. Add tomatoes, tomato sauce, hot pepper flakes, and Italian seasoning to taste. Simmer 10 minutes. Stir in broccoli and nutritional yeast.

Broccoli Stir-Fry in Black Bean Sauce This is a colorful, quick, and fiber-rich accompaniment to any Asian-style meal. Broccoli is a wonderful source of calcium. Pair it with brown rice and a side of crunchy, fresh vegetables like sugar snap peas or mung bean sprouts.

Ingredients Makes 4 servings 1 teaspoon minced or grated fresh ginger 2 teaspoons crushed garlic 2 tablespoons Chinese black bean sauce 1 bunch broccoli 1 large onion, cut into 6 wedges and layers separated 2 tablespoons water 3 tablespoons dry sherry or nonalcoholic sweet wine 1 1/2 teaspoons cornstarch dissolved in 1/2 cup cold water Directions Mash ginger and garlic together in a small bowl. Add black bean sauce and mix well. Set aside. Divide broccoli florets into bite-size pieces. Peel and chop the stems into 1/2" pieces and stir-fry with the florets and onion in a medium skillet over high heat. Add water, cover, and cook for 4 to 5 minutes or just until the broccoli is crisp-tender (add a little more water if necessary). Add the ginger mixture, sherry or wine, and cornstarch mixture and stir until the sauce is thickened. Serve immediately. Nutrition Information | Per 1/4 of Recipe calories: 81; fat: 0.9 g; saturated fat: 0.2 g; calories from fat: 9.7%; cholesterol: 0 mg; protein: 3.3 g; carbohydrate: 14.2 g; sugar: 3.2 g; fiber: 4 g; sodium: 116 mg; calcium: 54 mg; iron: 0.9 mg; vitamin C: 68.4 mg; beta-carotene: 949 mcg; vitamin E: 2.1 mg Recipe from Bryanna Clark Grogan, found in Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard

Burritos with Spanish Rice and Black Beans by Susan Voisin on March 5, 2012 This is a mildly seasoned dish, so you fire and spice lovers will probably want to increase the amounts of jalapeno peppers and chipotle powder. Ingredients 1 medium onion, chopped 1 green or yellow pepper, stemmed, seeded and chopped 1/2 – 1 jalapeno chile, stemmed, seeded and finely diced (add more or less to taste) 2 cloves garlic, minced 4 cups cooked brown rice 1 1/2 cup diced tomatoes (fresh or canned fire-roasted, liquid reserved) 1 1/2 cup black beans (or 1 15-ounce can), rinsed well 1 teaspoon ground cumin 1 teaspoon ancho chili powder (or other pure, mild chili powder) 1/2 teaspoon chipotle chili powder (or more, to taste) 1/2 teaspoon smoked paprika salt and freshly ground black pepper to taste Instructions 1.Heat a deep, non-stick skillet over medium high heat. Add the onion and cook, stirring, until it begins to brown. Add the pepper, jalapeno, and garlic, and cook for another 2 minutes, taking care not to burn the garlic. Add the remaining ingredients, stir, and cook, stirring frequently, for about 15 minutes. If it becomes too dry, add a little vegetable broth or reserved tomato juice. Check the flavor, and add salt and additional seasonings to taste. Preparation time: 5 minute(s) | Cooking time: 25 minute(s) Number of servings (yield): 8 Nutrition (per serving): 172 calories, 11 calories from fat, 1.3g total fat, 0mg cholesterol, 89.9mg sodium, 324.8mg potassium, 34.7g carbohydrates, 5.9g fiber, 2.6g sugar, 6.2g protein, 4.9 points.

Catalan Chard with Raisins and Pine Nuts Serves: 4 Preparation Time: 15 Ingredients: 2 tablespoons raisins, soaked to soften 1 1/2 pounds Swiss chard 2 cloves garlic, minced 1 small onion, minced black pepper, to taste 2 tablespoons pine nuts, toasted* and coarsely chopped Instructions: 1. Discard the thick tough ends of the Swiss Chard stalks. 2. Thinly slice the remaining stalks crosswise. 3. Coarsely chop the green leaves. 4. Place the stalks on a steamer rack in a large stockpot with a tight fitting lid. 5. Add about an inch of water, cover and cook over medium-high heat 5 minutes. 6. Add the chopped leaves to the steamer tray and continue to cook for about 3 minutes, until the leaves just wilt. 7. Drain and set aside. 8. Drain the raisins and heat two tablespoons of the soaking water in a skillet. 9. Add the garlic and onion and saute for 3 minutes or until onion is tender. 10. Add the chard and raisins to the skillet along with black pepper and cook for 2 to 3 minutes, adding more water if necessary to prevent from scorching. 11. Top evenly with chopped pine nuts. * lightly toast pine nuts in a pan over medium heat for 3 minutes, shaking pan frequently.

Chipotle Black Bean Burgers Makes 4 servings 1 1/2 cups cooked or 1 (15-ounce) can black beans, drained and rinsed 2 tablespoons vital wheat gluten 1/2 cup cooked couscous 2 tablespoons minced cilantro 2 cloves garlic, minced 1 canned small chipotle pepper, minced 1/4 cup minced corn 1/2 teaspoon salt 1/4 teaspoon cumin 2-3 tablespoons low-sodium vegetable broth Directions Place the beans in a bowl and coarsely mash them. Add the remaining ingredients and mix well. Shape the mixture into four to five patties, no more than 1/4-inch thick. Set aside. Heat the vegetable broth in a large skillet over medium heat. Add the burgers, cover, and cook for 5 minutes. Uncover, use a spatula to flip the burgers and cook, uncovered for 5 minutes longer. Serve hot on burger rolls with your favorite condiments. Nutrition Information | Per serving (1 patty): calories: 171; fat: 0.8 g; saturated fat: 0.1 g; calories from fat: 3.7%; cholesterol: 0 mg; protein: 16.7 g; carbohydrates: 25.2 g; sugar: 2.1 g; fiber: 6.5 g; sodium: 333 mg; calcium: 45 mg; iron: 2.4 mg; vitamin C: 4 mg; beta-carotene: 32 mcg; vitamin E: 0.1 mg Recipe from Food for Life instructor Lisa Dahlmeier

Cosmic Cashew Kale and Chickpeas with Confetti Quinoa

Ingredients • 1/2 cup raw cashews • 1/2 cup hot water • 3/4 cup water • 1 clove garlic • 1 teaspoon vegetable bouillon or broth powder • 1 large onion • 1/2 red bell pepper • 1 clove garlic, minced or pressed • 1 1/2 cups chickpeas (or one 15-ounce can, rinsed

and drained) • 1 bunch kale, central stems removed and leaves

thinly sliced • 1 teaspoon dried oregano • Freshly ground black pepper, to taste • Hot sauce, to taste • 2 to 4 tablespoons fresh basil, minced

Instructions

1. Soak the cashews for an hour in hot water or overnight in room-temperature water. Drain. Place them in a blender and add 3/4 cup water, 1 clove garlic, and 1 teaspoon of broth powder (or 1 bouillon cube). Blend at highest speed until completely smooth. Set aside until needed.

2. In a large non-stick skillet, cook the onion until it begins to brown, about 5-7 minutes. Add the red bell pepper and garlic, and cook for another minute. Add the chickpeas, kale, and two tablespoons water. Cover immediately and reduce heat to medium. Cook, stirring often, until kale is tender, about 5 minutes.

3. Add the reserved cashew sauce, oregano, and salt, black pepper, and hot sauce to taste. Cook, stirring, until sauce thickens. If sauce becomes too thick, add a little water to thin. Add the fresh basil just before serving over Confetti Quinoa.

Preparation time: 1 hour(s) | Cooking time: 20 minute(s)

Number of servings (yield): 4

Nutrition Facts

Nutrition (per serving): 276 calories, 97 calories from fat, 11.5g total fat, 0mg cholesterol, 209.8mg sodium, 718.5mg potassium, 35g carbohydrates, 7.8g fiber, 6.3g sugar, 12.5g protein, 8.1 points.

Creamed Forest Kale, over Wild Rice Serves: 2 Preparation Time: 30 minutes Ingredients: 2 bunches kale, tough stems and center ribs removed and leaves coarsely chopped 2 cups shiitake mushrooms, sliced 1 medium onion, chopped 2 cups fresh or frozen peas 1 cup raw cashews or 1/2 cup raw cashew butter 1 cup hemp, soy or almond milk 1/4 cup onion flakes 2 cups cooked wild rice 2 tablespoons raw unhulled sesame seeds Instructions: 1. In a large covered skillet, water sauté the kale, mushrooms, onion, and peas over medium heat, until kale is tender, about 10 minutes. 2. Stir occasionally and add water as needed. 3. Meanwhile, blend the cashews, milk and onion flakes in a food processor or high powered blender unil smooth and creamy. 4. Stir cashew cream sauce into kale mixture. 5. Serve over wild rice, topped with sesame seeds.

Cremini Ratatouille Serves: 2 Preparation Time: 25 minutes Ingredients: 1 medium onion, thinly sliced 2 garlic cloves, chopped 2 large tomatoes, chopped or 1 (15 ounce) can no salt added diced tomatoes 1 medium eggplant, cut into 1 inch dice 1 medium zucchini, sliced crosswise 1 inch thick 10 ounces cremini or other mushrooms, sliced 1 medium red pepper, cut into 1 inch pieces 1 teaspoon oregano 1 teaspoon basil pepper (to taste) Instructions: Heat 1/8 cup water in a large deep skillet. Water saute the onion until softened, about 3 minutes. Add the garlic and cook for 1 minute, adding more water as necessary to keep from scorching. Reduce the heat to moderately low and add the tomatoes, eggplant, zucchini, mushrooms, red pepper and spices. Cover and cook, stirring occasionally until vegetables are very tender, about 1 hour. Serve warm or at room temperature.

Crock Pot Slow Cooked Chili Serves: 4 Preparation Time: 7 hours Ingredients: 1 onion, diced 2 cloves garlic, minced 1 green bell pepper, chopped 1 cup fresh or frozen corn kernels 1 zucchini, diced 8 ounces mushrooms, sliced 3 cups diced tomatoes or 2 (15 ounce) cans diced tomatoes 3 cups cooked kidney or pinto beans or 2 (15 ounce) cans no salt added 1/2 cup water 2 tablespoons chili powder 2 teaspoons cumin 1/2 teaspoon oregano dash cayenne pepper (or to taste) Instructions: Combine all ingredients in a crock pot. Cover and cook on low for 7 hours

Curried Cauliflower Stir-fry Valerie Ferguson Serves: 4 Preparation Time: 20 minutes

Ingredients: 1 medium onion, chopped 1 clove garlic,chopped 1 pound extra-firm tofu, diced 1 pound kale, tough stems removed, chopped 1 1/2 tablespoons mild curry powder 1/4 teaspoon cinnamon 1 - 1 1/2 cups water or no-salt vegetable stock 1 large head cauliflower, cut into pieces 1 large red bell pepper, chopped 1 teaspoon Bragg Liquid Aminos or low sodium soy sauce 1/4 cup fresh parsley Instructions: 1. Heat 2 tablespoons of water in a skillet and water saute the onion, garlic and tofu for three minutes or until onion is tender. 2. Add the kale, spices and water and saute two more minutes. 3. Add the cauliflower, red bell pepper and soy sauce and saute an additional 5 minutes or until cauliflower is tender. 4. Add the fresh parsley and serve.

Italian-Style Greens with Lentils LaurieInOklahoma Serves: 6 Preparation Time: 90 minutes Ingredients: 1 1/4 cups dry lentils, rinsed 2 pounds tomatoes, chopped 4 cups low-sodium tomato/vegetable juice 1 cup water 2 large onions, chopped 2 large cloves garlic, or to taste, pressed or minced 2 1/2 teaspoons dried oregano 1 1/4 teaspoons dried basil 1/4 teaspoon ground sage 1/4 teaspoon ground rosemary 1/4 teaspoon ground marjoram 2 pounds kale and/or collard greens, tough stems removed, cut into pieces Instructions: 1. Place lentils in a saucepan with 2 1/2 cups water. Heat to boiling, reduce heat and simmer until tender, about 30-45 minutes. 2. Meanwhile, place tomatoes, juice, water, onions, garlic, oregano, basil, sage, rosemary and marjoram in a 8 to 10 quart pot. 3. Bring to a boil, reduce heat and simmer for 10 minutes. 4. Add cooked lentils and kale or collards to tomato mixture and simmer covered, until greens are tender, about 10 to 15 minutes.

Kale and White Bean Stew Serves: 6 Preparation Time: 40 minutes Ingredients: 2 bunches kale, tough stems removed and coarsely chopped 1/4 cup water 1 medium onion, chopped 2 cloves garlic, minced 1 tablespoon Dr. Fuhrman's MatoZest 1/4 teaspoon ground black pepper 1/4 teaspoon crushed red pepper or to taste 3 cups cooked cannellini or other white beans or 2 (15 ounce) cans low sodium or no salt added, drained 3 cups diced tomatoes or 2 (15 ounce) cans diced tomatoes, low sodium or no salt added 2 cups vegetable broth, low sodium or no salt added, or more if needed to achieve desired consistency Instructions: 1. Put the chopped kale with the water in a soup pot, cover and cook over medium heat for 10 minutes or until kale is tender, stirring occasionally. 2. Add onion, garlic, MatoZest, black pepper and red pepper. 3. Continue to cook, uncovered, for 5-7 more minutes. 4. Add beans, tomatoes and vegetable broth and bring to boil. 5. Reduce heat and simmer, covered for 15-20 minutes, stirring occasionally.

Mexican Lentils Serves: 2 Preparation Time: 10 minutes Ingredients: 1 cup lentils, uncooked 1 cup frozen or fresh corn 1 cup tomato sauce, no salt added 1 medium onion, chopped 1/2 teaspoon cumin powder 1/2 teaspoon chili powder 2 tablespoons fresh cilantro Instructions: Boil the lentils in 2 cups of water for 30 minutes and drain. Add corn, tomato sauce, onion, cumin powder and chili powder and simmer over low heat for 20 minutes. Stir in cilantro.

Mushroom Stuffed Cabbage Rolls Serves: 4 Preparation Time: 45 minutes Ingredients: 2 cups chopped mushrooms 1 cup diced zucchini 3/4 cup chopped red bell pepper 3/4 cup chopped onion 1 cup cooked brown rice 1 teaspoon dried basil 1/2 teaspoon dried marjoram 1/2 teaspoon dried thyme 1/4 teaspoon black pepper 1/3 cup raisins 1/4 cup walnuts, chopped 1 large head cabbage 2 cups no-salt-added tomato sauce Instructions: 1. In a large saucepan, heat 2 tablespoons water and water saute mushrooms, zucchini, red pepper and onion until tender. 2. Add cooked brown rice, basil, marjoram, thyme, black pepper,raisins and walnuts. 3. Meanwhile cook cabbage in boiling water until leaves fall off head. Set aside 8 large leaves (refrigerate remaining cabbage for another use). 4. Cut out the thick vein from each leaf. Overlap cut ends before filling. 5. Spoon 1/4 to 1/2 cup mushroom/rice mixture onto the thick bottom of each cabbage leaf. 6. Roll the leaf over once, then fold the 2 sides in and finish rolling. 7. Cover bottom of a casserole dish with some of the tomato sauce. Place rolls in the casserole, seam side down. 8. Pour remaining sauce over, covering cabbage completely. 9. Bake until cabbage is co oked and rolls are heated through, about 30 minutes.

 

February 24, 2011

Today's Recipe of the Day!

Each day during the week we will provide you with

a delicious recipe to make eating healthy easy! ENJOY!

No Pasta Vegetable Lasagna Serves: 8 Preparation Time: 60 minutes Ingredients: For the LASAGNA "NOODLES": 2 large eggplants, sliced lengthwise 1/4 inch thick 3 small zucchini, slice lengthwise as thinly as possible 3 small yellow squash, slice lengthwise as thinly as possible For the TOFU RICOTTA: 16 ounces silken tofu 1 small onion, cut into quarters 4 cloves garlic, cut in half 1 cup fresh basil leaves 1 1/4 pounds firm tofu, squeezed dry and crumbled 1/4 cup Dr. Fuhrman's VegiZest 2 tablespoons dried Italian herbs 1 cup grated nondairy mozzarella cheese* For the VEGETABLES: 2 heads broccoli, coarsely chopped 4 cups sliced mixed fresh mushrooms (shiitake, cremini, oyster) 4 medium bell peppers (red, yellow and/or orange) seeded and chopped 7 ounces baby spinach 3 cups pasta sauce, no-salt-added or low sodium,divided shredded fresh basil for garnish

Instructions: 1. To make the lasagna noodles, preheat the oven to 350 degrees. 2. Wipe a baking pan with a small amount of olive oil. 3. Place the eggplant, zucchini, and yellow squash in the pan and bake for 10 minutes, or until flexible but not completely cooked. Work in batches if necessary. Set aside. 4. While the "noodles" are baking, make the tofu "ricotta". 5. Puree the silken tofu, onion, and garlic in a food processor or high-powered blender. 6. Add the basil leaves and pulse to coarsely chop. 7. Transfer to a medium bowl and mix in the crumbled firm tofu. 8. Add the VegiZest, Italian seasoning, and grated nondairy cheese. Set aside. 9. To prepare the vegetables, sauté broccoli, mushrooms, bell peppers and spinach without water, over low heat for 5 minutes, just until tender. 10. To assemble the lasagna, spread a thin layer of the pasta sauce on the bottom of a baking dish. 11. Layer the eggplant slices, sautéed vegetables, yellow squash slices, zucchini slices and tofu "ricotta" and then spread with pasta sauce. 12. Repeat the layers, ending with the tofu "ricotta". 13. Spread the remaining pasta sauce on top and bake at 350 degrees, uncovered, for 1 hour, or until hot and bubbly. 14. Garnish with the shredded basil. * Daiya brand is a good choice

Nutty Green Bean Casserole Serves: 6 Preparation Time: 30 minutes 2 pounds fresh green beans, trimmed and sliced on the bias 8 ounces mushrooms, sliced 1 medium onion, thinly sliced 1 cup raw almonds 1 cup unsweetened soy, hemp or almond milk 1 teaspoon onion powder 1 teaspoon garlic powder dash black pepper 2 tablespoons chopped almonds, lightly toasted Instructions: 1. Preheat oven to 350 F. 2. Blanch green beans in boiling water for 5 minutes. 3. Drain and arrange green beans in a lightly oiled 9" X 9" casserole dish. 4. Heat 2 tablespoons water in a skillet and saute mushrooms and onions until the mushrooms have lost most of their liquid. 5. Add cooked mushroom/onion mixture to green beans. 6. Meanwhile, place remaining ingredients except toasted chopped almonds in a high powered blender and blend until smooth. 7. Pour sauce over beans and mushrooms. 8. Bake uncovered at 350 degrees until bubbly, about 15 minutes. 9. Top with toasted almonds.

Oatmeal Waffles These easily prepared waffles are a delicious way to add healthful oats to your diet. Ingredients Makes 6 waffles 2 cups rolled oats 2 cups water 1 banana 1/4 teaspoon salt 1 tablespoon maple syrup 1 teaspoon vanilla extract vegetable oil spray fresh fruit, spreadable fruit, or maple syrup for serving Directions Preheat waffle iron to medium-high. Combine oats, water, banana, salt, maple syrup, and vanilla in a blender. Blend on high speed until completely smooth. The batter should be pourable. If it becomes too thick as it stands, add a bit more water to achieve desired consistency. Lightly spray waffle iron with vegetable oil. Pour in enough batter to reach edges and cook until golden brown, 5 to 10 minutes without lifting lid. Serve with fresh fruit, spreadable fruit, or maple syrup. Nutrition Information | Per serving (1 waffle): calories: 132; fat: 1.8 g; saturated fat: 0.3 g; calories from fat: 12.1%; cholesterol: 0 mg; protein: 4.5 g; carbohydrates: 24.9 g; sugar: 4.9 g; fiber: 3.2 g; sodium: 104 mg; calcium: 22 mg; iron: 1.2 mg; vitamin C: 1.7 mg; beta-carotene: 5 mcg; vitamin E: 0.2 mg Recipe by Jennifer Raymond, M.S., R.D. found in Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.

Portobello Fajitas The Cancer Project Portobellos are thick and juicy, with lots of flavor, making them a satisfying alternative to meat. If you cook them separately from the other veggies in this recipe, you can even sear them on high heat and make them a bit crispy! Makes 2 servings 1/2 onion, thinly sliced Splash of water (about 3 tablespoons) 2 large portobello caps, thickly sliced 2 cloves garlic, minced 1/2 teaspoon ground cumin 1 teaspoon chili powder 1 large roasted red pepper, sliced 3 tablespoons chopped fresh cilantro Corn or whole wheat flour tortillas Salsa or lime wedges Over medium-high heat, sauté the onion until it turns a rich, dark, brown color. Add a splash of water and quickly stir. The liquid will evaporate in just a few seconds. Reduce the heat to medium. Add the portobellos and garlic and sauté until the mushrooms glisten and lose their raw, whitish look. Add the cumin and chili powder; sauté for 15 to 30 more seconds. Remove the pan from the heat. Immediately add the roasted red peppers and cilantro. Serve with tortillas as well as salsa or lime wedges. Making It Simple: Once the onion is browned, reduce the heat to medium. Add the splash of water and then all the other ingredients (except for the tortillas and toppings). Make sure that a very thin layer (about 1/8 inch) of water stays in the pan while everything cooks. As soon as the mushrooms are done, the fajitas are ready to serve. Core Concepts: Portobellos are best when they’re cooked enough to be softened or cooked at a high enough heat to sear, but not cooked so long that they become overly soft. Per serving (1/2 recipe): calories: 286; fat: 3 g; calories from fat: 10%; cholesterol: 0 mg; protein: 10 g; carbohydrates: 60 g; sugar: 5 g; fiber: 5 g; sodium: 668 mg Recipe by Jason Wyrick found in 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health by Neal Barnard, M.D.

Portobello Red Pepper Sandwich Serves: 4 Preparation Time: 25 minutes Ingredients: SANDWICH 1/2 large red onion, thinly sliced 4 large Portobello mushrooms, stems removed 4 whole grain pitas 2 cups large arugula leaves 2 medium drained roasted red bell peppers, from jar, seeded and cut into 1/2-inch-thick slices TAHINI SPREAD 3/4 cup tahini (pureed sesame seeds) or 1 cup unhulled sesame seeds 1/2 cup water 1 tablespoon fresh lemon juice 1 tablespoon Dr. Fuhrman's VegiZest or other no salt seasoning blend, to taste 1 teaspoon Bragg Liquid Aminos or low sodium soy sauce 2 pitted dates, chopped 1 small clove garlic, chopped Instructions: Preheat oven to 375 degrees. Arrange mushrooms and onions on baking sheet and roast until tender, about 15 to 20 minutes. Meanwhile, make tahini spread by blending all ingredients together until creamy in a food processor or high powered blender. (If using whole sesame seeds, blend sesame seeds with 1/4 cup of water until creamy and then add the other 1/4 cup water and remaining ingredients). When mushrooms/onions are done, split pitas in half horizontally and warm slightly. Spread generous amount of tahini spread on top half of split pita. Place 1/2 cup arugula on bottom half and then 1 mushroom cap (pat dry with paper towels to absorb liquid), sliced onion and roasted red pepper

Portobello Veggie Fajitas Karlin Hicks Serves: 2 Preparation Time: 15 minutes Ingredients: 4 portobello mushroom caps, cut into strips 2 green bell peppers, cut into strips 2 small yellow squash, cut into strips 1 medium white onion, chopped 1 garlic clove, chopped 1 tablespoon chili powder, or to taste 1 cup cooked beans, any type or canned low sodium or no salt added 2 ounces pine nuts, lightly toasted 2 large whole grain tortillas low sodium salsa Instructions: 1. Combine mushrooms, green peppers, squash, onion, garlic and chili powder. 2. Heat 2 tablespoons water in a skillet and water saute veggies until tender, about 5 minutes, adding extra water if needed to prevent sticking. 3. Add beans and cook until heated through. 4. Stir in toasted pine nuts. 5. Serve on warmed tortillas topped with salsa.

Portobello Wraps with Watercress Salsa Serves: 2 Preparation Time: 20 minutes Ingredients: 4 portobello mushroom caps, cut into strips 1 bunch watercress, tough stems removed, chopped 1/4 cup red onion, chopped 1 clove garlic, minced 1 tablespoon Dr. Fuhrman's Black Fig Vinegar or balsamic vinegar 1 tablespoon fresh lime juice 1 ripe avocado, diced 4 cups chopped romaine lettuce or mixed baby greens 2 large whole grain tortillas Instructions: 1. Heat 2 tablespoons water in a skillet and water saute mushrooms until tender, about 5 minutes. 2. Meanwhile, combine watercress, onion, garlic, vinegar and lime juice. 3. Fold in avocado. 4. Top each tortilla with lettuce, cooked mushrooms and watercress mixture. 5. Roll up.

RECIPE | Fatfree Vegan Kitchen Recipe

http://blog.fatfreevegan.com/printer/red-beans-rice.htm[2/9/2012 11:51:11 AM]

Recipe courtesy of:Fatfree Vegan KitchenThis is a printer-friendly version of the recipe. For complete article with photos, please click here.

Real Louisiana Red Beans and Rice

1 pound dry red kidney beans (if you're in Louisiana, only Camellia brand will do)4 cloves garlic1 very large onion (about 2 cups chopped)4 ribs celery1 large bell pepper (about 1 1/2 cups chopped)3 bay leaves2 teaspoons thyme1 teaspoon oregano1/4-1 teaspoon red pepper1/2 teaspoon freshly ground black pepper1-2 teaspoons chopped chipotle pepper, in adobo (this is not traditional but lends a smoky taste; substitute another tsp. of LiquidSmoke seasoning if you prefer)1/2-1 tablespoon Tabasco sauce1 teaspoon Liquid Smokesalt, to tastecooked rice, to serve

Tip: Start off lightly with the red and black pepper and Tabasco sauce; you can always add more at the end.

Cover the beans with water 2 inches over beans and soak overnight. Or, bring beans to a boil for one minute, remove from heat, andsoak for at least an hour. Drain beans and rinse.

Put the beans back in the pot and cover them with water 2 inches above level of beans. Put over high heat to begin cooking whileyou prepare the other ingredients.

You're going to want to chop the garlic, onion, celery, and bell pepper very finely, and the fastest and best way to do this is in a foodprocessor. I throw the 4 peeled cloves of garlic in first, and then add the onion, quartered, and pulse until finely chopped. Add this tothe pot on the stove, and then do the same thing with the celery and bell peppers, adding each to the beans. Add the remainingingredients, except the salt and the rice.

When the beans reach a boil, reduce the heat to a simmer. Cook, stirring every now and then, until they are completely tender andfalling apart. This can take anywhere from 2 to 3 hours, depending upon the age of your beans. (Add more water as necessary tokeep them hydrated.) When they are completely tender, add the salt to taste, and check the seasonings. Add any additional spicesyou want, and cook for at least 10 more minutes, until sauce is thick and beans are disintegrating. Remove the bay leaves, and serveover rice.

Note: If your beans are old, they may never disintegrate, or at least not in time for dinner. What you have to do is take out a bunch ofthem, mash them up well, and add them back into the pot (or use a hand blender right in the pot). Then proceed as though they hadfallen apart on their own. I won't tell anyone if you don't!

Nutritional information is approximate and is not guaranteed to be 100% accurate. "Gluten-free" label is strictly a cataloging tag meantto be helpful for recipe searches and does not ensure that

the recipe is completely free of gluten. Always read ingredient labels carefully and contact manufacturers to make sure that productsactually are vegan and/or gluten-free.

Copyright 2009 Susan Voisin and Fatfree Vegan Kitchenblog.fatfreevegan.com

All rights reserved. Ask first!

Red Bean Chipotle Burgers

These bean and grain-based burgers may not taste like meat, but they’re a delicious meal in their own right. Use as much or as little chipotle peppers as you like; the flavor can be a subtle smokiness or a raging inferno!

1 small onion, peeled and cut into quarters 1 clove garlic 1 16-ounce can light-red kidney beans, drained and rinsed 1/2 cup oatmeal, uncooked 1/2 cup cooked brown rice 1-3 teaspoons chopped chipotles (from canned chipotles), to taste 1 tablespoon tomato paste 1/2 teaspoon salt (optional for salt-free diets) 1/4 teaspoon oregano 1/4 teaspoon thyme 1/8 cup flour (I used white whole wheat but you may use gluten-free flour)

Preheat oven to 425 F.

Put the onion and garlic into a food processor and pulse to chop coarsely. Add the beans and process until coarsely chopped. Add the remaining ingredients and process until well blended–just slightly more chunky than refried beans.

Spray a non-stick cookie sheet or silicone baking mat lightly with canola oil. Use a spoon to scoop the burger mixture onto the baking sheet, smoothing it into six patties. (It is easiest to do this by making six “piles” of beans and using the spoon to smooth the top and round the edges of the patties.) Bake for about 15 minutes. When the bottoms are lightly browned and beginning to get crisp, turn the burgers and cook for 10-15 more minutes, until the other side is brown. Do not overcook or they will be tough!

Serve immediately with accompaniments as desired. These keep well in the fridge and can be reheated for a quick lunch.

Makes 6 burgers. Each contains 124 Calories (kcal); 1g Total Fat; (6% calories from fat); 6g Protein; 24g Carbohydrate; trace Cholesterol; 465mg Sodium (288mg without salt); 4g Fiber.

Tagged as: eat-to-live

Simple Cabbage and Chickpea Soup with Fresh Basil

Ingredients

1 onion, chopped

2 carrots, sliced

4 cloves garlic cloves, minced or

pressed

6 cups hot water or vegetable broth

3 cubes no-salt added bouillon cubes

(or enough to flavor 6 cups of water)*

1/2 head cabbage, chopped

1 15-ounce can diced tomatoes

1 16-ounce can chickpeas, rinsed and

drained (or 1 1/2 cups cooked

chickpeas)

2 teaspoons oregano

generous grating black pepper

1/3 cup fresh basil, chopped

2 tablespoons pine nuts, lightly toasted (optional)

Instructions

1. Heat a large, non-stick pot. Add the onions and cook, stirring, for about 3 minutes. Add

the carrots and garlic and cook for another two minutes. Add all remaining ingredients

EXCEPT the basil and pine nuts. Cover and simmer until vegetables are tender, about 25

minutes.

2. Stir in fresh basil and serve in individual soup bowls, topped with 1 teaspoon of pine

nuts, if desired.

Notes *I used 3 cubes (6 servings) of Rapunzel No-Salt Vegan Vegetable Bouillon, which contain 25

calories, 2 grams of fat and 130 mg per serving. If you use another broth or bouillon cube, your

nutritional stats will vary.

Cooking time (duration): 0 hour(s), 40 minutes

Number of servings (yield): 6

Nutrition Facts

Nutrition (per serving): 168 calories, 42 calories from fat, 4.8g total fat, 0mg cholesterol,

938.8mg sodium, 272.2mg potassium, 25.2g carbohydrates, 4.9g fiber, 4.7g sugar, 7.2g protein,

3 points. (Includes 2.3 grams of fat from pine nuts.)

Copyright © Susan Voisin 2011. All rights reserved.

Slow Simmered Collard Greens Serves: 6 Preparation Time: 10 minutes (active prep time) Ingredients: 1 large red onion, sliced 4 cloves garlic, chopped 2 pounds collard greens, tough stems removed, chopped 2 medium tomatoes, chopped or 1 cup low sodium salsa 2 cups water 1 cup dry white wine or low sodium vegetable broth 1/2 teaspoon black pepper Instructions: 1. Heat 1/8 cup water in a deep skillet or large pot. 2. Water saute red onion and garlic until almost tender. 3. Add collard greens gradually and cook until slightly wilted. 4. Add tomatoes or salsa, water, wine or vegetable broth and black pepper. 5. Bring to a boil, reduce heat to a simmer and cover. 6. Cook until collards are very tender, for 60 minutes or longer, adding more water as necessary

Spiced Up Cauliflower & Greens Jodi O'Neill Serves: 4 Preparation Time: 40 minutes Ingredients: 1 (28 oz. can) crushed tomatoes*, no salt added or low sodium 3 tablespoons Dr. Fuhrman's MatoZest 1 teaspoon ground cinnamon 1/2 teaspoon curry powder, or more to taste 2 tablespoons date sugar 5 ounces chopped kale leaves, or other greens such as collards or bok choy 1 large (11/2 - 2 pounds) head of cauliflower, separated into bite sized florets Rate this recipe! Add a comment Printer friendly version Instructions: 1. In a large saucepan or wok, combine the crushed tomatoes, MatoZest, cinnamon, curry powder and date sugar. 2. Bring to a simmer. 3. Add the cauliflower to the tomato mixture and stir to coat completely. 4. Simmer, covered, stirring as needed, until the cauliflower is almost fork-tender, about 20-25 minutes. 5. Stir in the chopped kale and simmer, covered, another 2-3 minutes until the greens are cooked but still bright green. * 3 cups of fresh tomato puree may be substituted

The Cancer Project Spicy Baked Beans with Kale This Southern recipe features beans and greens in a sauce so flavorful, it might be habit forming. Makes 2 servings 1/2 onion, diced 2 cloves garlic, minced 1 chipotle, diced 1 bunch kale, chopped 1/2 teaspoon cracked black pepper 1/2 teaspoon ground cumin 1 teaspoon fresh thyme 2 cups low-sodium baked beans 2 teaspoons maple syrup Over medium-high heat, sauté the onion until it browns. Reduce the heat to medium. Add the garlic, chipotle, kale, pepper, and cumin, sautéing until the kale is soft. Add the thyme, beans, and maple syrup, sautéing for 1 more minute. Bake at 350 F for 20 minutes. Making It Simple: Once you’ve got the ingredients cut, simply put everything into a baking dish and bake at 350 degrees F for 30 minutes. You’ll need the extra baking time to develop the flavor of the onions, but this cuts down on the labor by about 5 minutes. The Gourmet Touch: Add the juice of 1 small orange and use 10 cloves roasted garlic instead of 3 cloves fresh garlic. Per serving (1/2 recipe): calories: 359; fat: .9 g; calories from fat: 2%; cholesterol: 0 mg; protein: 17 g; carbohydrates: 79 g; sugar: 29 g; fiber: 13 g; sodium: 480 mg

Spicy Spinach Frittata Frittatas are a popular menu item for breakfast and brunch. Have your own dining-out experience by making this dish at home. It's hearty, filling, and can easily be doubled for family or friends. Feel free to substitute the spinach for kale as it contains more bioavailable calcium.

Ingredients Makes 8 servings 1 pound raw spinach, kale, or other leafy greens 1/4 cup soy creamer or other nondairy milk 1/3 cup vegetable broth 2 medium potatoes, chopped into 1/2" cubes 2 garlic cloves, minced 1 16-ounce package of extra-firm tofu, crumbled 1/8 teaspoon turmeric 1/8 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/8 teaspoon chipotle powder Directions Remove spinach leaves from stems. Reduce spinach until it is thoroughly wilted by sautéing in a large pan on medium heat with the soy creamer and vegetable broth. Once spinach is reduced, add potatoes and garlic. Cook until potatoes are soft. Preheat oven to 375 F while potatoes and garlic are cooking. Purée half the tofu with turmeric, salt, black pepper, and chipotle powder in a food processor. Crumble the other half. Combine puréed tofu, remaining crumbled tofu, and spinach-potato mixture in a 6"x6" baking dish and mix thoroughly. Bake for 20 minutes. Allow frittata to set for at least 10 minutes before serving. Nutrition Information | Per 1 cup serving calories: 108; fat: 4 g; saturated fat: 0.4 g; calories from fat: 31.2%; cholesterol: 0 mg; protein: 7.6 g; carbohydrates: 12.6 g; sugar: 1.7 g; fiber: 2.3 g; sodium: 110 mg; calcium: 160 mg; iron: 3.2 mg; vitamin C: 10 mg; beta-carotene: 2198 mcg; vitamin E: 0.8 mg Recipe from The Get Healthy, Go Vegan Cookbook by Dr. Neal Barnard and Robyn Webb

Spinach Falafel with Tahini Sauce Serves: 6 Preparation Time: 30 minutes Ingredients: FALAFEL 1 tablespoon whole flax seed or 2 tablespoons ground flax seed 1/4 cup unhulled sesame seeds 1 1/2 cups cooked chickpeas or 1 (15 ounce) can no-or low-salt chickpeas, drained 1 small onion, diced 2 cloves garlic, minced 2 tablespoons fresh parsley, chopped 1 tablespoon lemon juice 1/8 teaspoon black pepper, or to taste 1/4 teaspoon paprika 1/2 teaspoon cumin 2 teaspoons Dr. Fuhrman's VegiZest 1/2 cup plus 2 tablespoons garbanzo bean flour* 10 ounces package frozen spinach, thawed and drained TAHINI SAUCE 4 tablespoons tahini or unhulled sesame seeds 12 ounces firm silken tofu 1 tablespoon lemon juice 1 clove garlic, peeled, chopped 1/8 teaspoon pepper, or to taste Instructions: 1. Grind flax and sesame seeds in a coffee grinder or food processor. 2. Add chickpeas, along with ground flax and sesame seeds to food processor and combine until smooth. 3. Add onion, garlic, parsley, lemon juice, black pepper, paprika, cumin, and VegiZest to bean mixture and blend until combined. 4. Add garbanzo bean flour and process again, until evenly distributed. Bean mixture should be smooth and thick; it will ball up in the processor. 5. Press thawed spinach into a colander. 6. Place bean mixture into a separate bowl and slowly add the spinach to the bean mixture. 7. Mix with spatula just until spinach is evenly distributed. 8. Form mixture into six burgers, using about a half cup of batter for each patty. Place on non-stick, lightly oiled cookie sheet. 9. Bake at 350 for 25 minutes. 10. Turn over each patty and bake for another 15 minutes. 11. Allow burgers to cool 10 minutes before serving. 12. To make tahini sauce, process all sauce ingredients in a food processor or high powered blender until smooth. If using sesame seeds instead of tahini, grind seeds prior to adding other ingredients. Enjoy with falafels with lettuce, tomato, and tahini sauce alone or with a whole wheat pita. Garbanzo bean flour can be found at your local health food or grocery store.

Spinach Stuffed Mushrooms Serves: 3 Preparation Time: 30 minutes Ingredients: 12 large mushrooms, stems removed and chopped 1 small onion, chopped 1 clove garlic, minced 1/2 teaspoon dried thyme 1/4 cup low sodium vegetable broth 5 ounces fresh spinach 2 tablespoons raw almond butter 1 tablespoon nutritional yeast 1/4 teaspoon black pepper, or to taste Instructions: 1. Preheat oven to 350 degrees. 2. In a large pan, heat 2-3 tablespoons of water and water saute chopped onion for 2 minutes, add mushroom stems, garlic and thyme and continue to saute until onions and mushrooms are tender, about 3 minutes. 3. Add mushroom caps to pan, along with vegetable broth, bring to a simmer and cook for 5 minutes. 4. Remove mushrooms from pan and place on a lightly oiled baking sheet. 5. Add spinach to pan and heat until wilted. Remove from heat and stir in almond butter, nutritional yeast and black pepper. 6. Fill mushroom caps with spinach mixture and bake for 15-20 minutes or until golden brown.

Sweet Potatoes Topped with Black Beans and Kale Serves: 4 Preparation Time: 20 minutes (active prep time) Ingredients: 4 medium sweet potatoes 1 onion, chopped 2 cloves garlic, chopped 6 cups chopped kale 1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans 1 1/2 cups diced tomatoes, or 1 (15 ounce) can no-salt-added diced tomatoes 2 teaspoons chili powder 1 teaspoon cumin 2 tablespoons chopped cilantro 1 cup unsweetened non-dairy yogurt Instructions: 1. Pierce sweet potatoes in several spots with a fork. Microwave on high until soft, 12 - 16 minutes. 2. Potatoes can also be baked in a 350 degree oven for 50 minutes or until soft. 3. Meanwhile, heat 2 tablespoons water in a large pan and water saute onion and garlic for two minutes. 4. Add kale and stir until wilted. 5. Cover pan and cook until kale is tender, adding water as needed, about 10 minutes. 6. Add black beans, tomatoes, chili powder and cumin, bring to a simmer and cook for 5 minutes. 7. Cut each potato lengthwise, skin and partially mash, then top with bean mixture. 8. Sprinkle with cilantro. 9. Top with non-diary yogurt.

Tailgate Chili with Black and Red Beans Serves: 4 Preparation Time: 35 minutes Ingredients: 1/2 cup bulghur 1 cup water 3 cups chopped onions 3 cloves garlic, minced or pressed 2 green bell peppers, chopped 3 cups diced tomatoes or 1 (28 ounce) can no salt added diced tomatoes 1 1/2 cups cooked black beans or 2 (15 ounce) cans black beans, no salt added or low sodium, rinsed and drained 3 cups cooked red kidney beans, or 2 (15 ounce) cans red kidney beans, no salt added or low sodium, rinsed and drained 2 cups fresh or frozen corn kernels 3 tablespoons chili powder 1 table spoon ground cumin ¼ to ½ teaspoon red crushed pepper 1/4 cup chopped fresh cilantro Instructions: 1. Combine bulghur and water in a saucepan. Bring to a boil, reduce heat and simmer for 12 to 15 minutes or until tender. 2. While bulghur cooks, heat 1/8 cup water in a large saucepan and water saute onions and garlic until almost soft, about 5 minutes. 3. Stir in green peppers and saute an additional 3 minutes, adding more water as needed. 4. Stir in diced tomatoes, beans, corn, chili powder and cumin. 5. Bring to a boil, reduce heat, cover and simmer for 20 minutes. 6. Add bulghur and simmer for an additional 5 minutes. 7. Stir in cilantro.

Vegetable Shepherd's Pie Serves: 6 Preparation Time: 35 minutes Ingredients: 4 large sweet potatoes 1 cup fresh or frozen chopped broccoli 1 cup fresh or frozen sliced cauliflower 1 medium chopped leek 1 red bell pepper, cut into 1" squares 1 teaspoon herb de Provence (dried French herbs) 4 tablespoons Dr. Fuhrman's VegiZest (or other no salt seasoning blend, such as Mrs.Dash, adjusted to taste) 2 cups fresh chopped spinach or 1 cup frozen, thawed and drained 1/2 cup carrot juice 4 teaspoons cornstarch 1 cup firm tofu, water squeezed out and crumbled 1 cup hazelnuts, brazil nuts, or raw almonds, chopped medium fine (optional) 2 tablespoons chopped fresh parsley, for garnish Instructions: 1. Preheat oven to 375 degrees. 2. Bake sweet potatoes until soft, about 45 minutes. 3. When potatoes are tender, remove to a bowl and mash. Set aside. 4. Place broccoli, cauliflower, leeks, bell peppers, herb de Provence, and Dr. Fuhrman's VegiZest in a large saute pan along with 2 cups of water. 5. Simmer until almost tender, about 10 minutes. (If using frozen broccoli and cauliflower, reduce water to 1 1/2 cups) Add fresh or thawed, drained frozen spinach and toss. 6. Drain and remove vegetables, reserving vegetable liquid in pot. 7. Whisk cornstarch into carrot juice and whisk into boiling vegetable liquid until it thickens. 8. Add vegetables and crumbled tofu to sauce and toss to combine. 9. Divide mixture into two 8-inch pie pans. 10. Top each with 1/4 cup nuts. 1 1. Spread sweet potatoes over the top and sprinkle with remaining nuts. 12. Bake at 375 degrees for 20-30 minutes until hot and nuts are light brown. If desired, sprinkle with parsley. 13. This dish may be prepared ahead and frozen, unbaked. 14. Cover tightly with aluminum foil before freezing. 15. Do not defrost, but bake an additional 10 to 15 minutes.

Very Veggie Burritos or Enchiladas Linda Adams Serves: 6 Preparation Time: 25 minutes Ingredients: 1 bell pepper, chopped 1 medium onion, chopped 3 cloves garlic 1 cup, packed chopped kale 2 cups cooked black or red beans or low sodium or no-salt-added canned beans 1 1/2 cups diced tomatoes or 1 (15 ounce) can no-salt-added diced tomatoes 1 cup shredded carrots 1 1/2 cups salsa, low sodium, divided 2-3 teaspoons chili powder 1 teaspoon cumin 1/4 teaspoon red pepper flakes, or to taste 10 whole grain tortillas or 1 head romaine or other leafy lettuce 1/2 avocado 1/2 cup shredded non-casein cheese substitute, if desired Instructions: 1. Combine and chop bell pepper, onion, garlic and kale in a food processor. 2. Remove from food processor and saute mixture in a small amount of water until veggies are very tender. 3. Add beans, tomatoes, carrots, 1/2 cup of the salsa and spices. 4. Stir to combine, and simmer until most of the tomato liquid evaporates. 5. Remove from heat. To make burritos: 1. Blend or mash together remaining 1 cup of salsa with avocado. 2. Spoon beans and veggies onto lettuce leaves or tortillas, top with salsa/avocado mixture and roll tightly. To make enchiladas: 1. spoon beans and veggies onto a tortilla, roll, and place in a nonstick or lightly oiled pan. 2. Fill the pan with enchiladas, closely packed together. 3. Spread remaining 1 cup of salsa thinly ac ross the top of the enchiladas, so the tortillas will not crisp up. 4. If using cheese substitute, sprinkle on top. Bake at 350 degrees for 20 minutes, or until hot. 5. Serve with sliced avocado Filling may also be used to fill tacos, top a taco salad or dollop onto crisp vegetable slices such as raw zucchini.

Wheatberry Pancakes

Who would guess that with the help of your blender, you could make deliciously light pancakes from freshly ground wheat in minutes. Try these! Leftover batter works great for waffles, too. Top these pancakes with fresh fruit – kiwi and sliced apples are a tasty addition. Flaxseeds are an example of a plant source rich in omega-3 fatty acids, which are associated with a lower risk in heart disease. Ingredients Makes 12 4-inch pancakes 1 cup wheat berries (whole wheat kernels) 1 tablespoon whole flaxseed 2 cups water 1/3 cup chickpea flour (besan) or low-fat soy flour 1 tablespoon agave or other liquid sweetener (maple syrup, brown rice syrup, etc.) 2 teaspoons lemon juice 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt Directions Place the wheat berries, flaxseed, and water in a blender and process at high speed for about 2 minutes. Add the flour and process for 2 to 3 minutes or until very smooth. Add the agave, lemon juice, baking powder, baking soda, and salt and process until well mixed. Heat a heavy nonstick griddle or skillet (a nonstick electric griddle cooks very evenly) over high heat until drops of water dance on the surface and quickly disappear. Reduce the heat to medium-high. Working in batches if necessary, pour dollops of batter quickly onto the griddle, leaving space to expand. When bubbles appear on the surface, gently flip the pancakes. Don't overcook; they should be a bit puffy when you take them off the griddle, so they are light and cakey. Nutrition Information | Per serving (4 pancakes) 7 Points Plus calories: 261; fat: 3 g; calories from fat: 9%; cholesterol: 0 mg; protein: 11 g; carbohydrates: 53 g; sugar: 6 g; fiber: 9 g; sodium: 534 mg Recipe by Bryanna Clark Grogan from Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal Barnard, M.D.

Wild Blueberry Hot Breakfast Serves: 2 Preparation Time: 5 minutes Ingredients: 2 cups frozen wild blueberries 1/2 cup soy, hemp or almond milk 1/4 cup unsweetened shredded coconut, lightly toasted 1/4 cup chopped walnuts 1/4 cup currants 1 banana, sliced Instructions: Heat frozen blueberries and soy milk until warm. Add remaining ingredients and stir well.

Zucchini Bean Burrito Dr. Fuhrman Serves: 6 Preparation Time: 20 minutes Ingredients: 1 red onion, chopped 2 cloves garlic, chopped 1 green pablano chile, seeded and thinly sliced 1 medium tomato chopped 2 cups zucchini, chopped 3 cups cooked pinto beans or 2 (15 ounce) cans, low sodium or no salt added 1 tablespoon chili powder 1 teaspoon ground cumin 2 tablespoons chopped cilantro 6 large whole grain tortillas 3 cups shredded romaine lettuce or mixed greens 1 ripe avocado, sliced 1 cup salsa, low sodium or no salt added Instructions: 1. Heat 1/8 cup water in a large skillet. 2. Add onion, garlic and chile and water saute until tender, about 3 minutes. 3. Add tomato and zucchini, continue cooking for an additional 5 minutes or until zucchini is soft. 4. Add beans, chili powder and cumin, stir to combine and cook for 10 minutes. 5. Using a potato masher or back of a spoon, thoroughly mash beans. Stir in cilantro. 6. Spread beans on tortillas, top with lettuce, avocado and salsa and roll up. 7. Beans may also be served as a side dish or dip.

Zucchini Linguini Deana Ferreri Serves: 2 Preparation Time: 20 minutes Ingredients: 2 medium zucchini or yellow squash 3 medium fresh tomatoes 9 dried tomatoes, soaked in water to cover for at least 1 hour 2 cloves garlic 4 leaves fresh basil 2 teaspoons balsamic vinegar Instructions: 1. Use a julienne peeler (or spiral slicer or regular vegetable peeler) to make long, thin strips of zucchini, and arrange on two plates. 2. Chop the fresh tomatoes roughly and place in a food processor with dried tomatoes and soaking water, garlic, basil, and vinegar. 3. Pulse until you reach desired consistency. 4. Spoon the sauce over the zucchini strips.

Hearty Lentil and Mushroom Shepherd’s Pie Nava writes, “There are no words to describe this recipe other than ‘a deep dish of absolute comfort.’” Ingredients 8 large or 10 medium potatoes 2 tablespoons nonhydrogenated margarine* 1/2 cup rice milk Salt to taste 2 tablespoons olive oil* 1 large onion, finely chopped 2 cloves garlic, minced 6 ounces cremini or baby bella mushrooms Two 15-ounce cans lentils, lightly drained but not rinsed (or about 3 1/2 cups cooked lentils with a little of their cooking liquid) 2 tablespoons dry red wine, optional 1 to 2 tablespoon reduced-sodium soy sauce or Bragg’s liquid aminos* 2 teaspoons seasoning blend (such as Spike or Mrs. Dash) 1/2 teaspoon dried thyme Freshly ground pepper to taste 3 tablespoons cornstarch or arrowroot 8 to 10 ounces baby spinach or arugula leaves 1 cup fresh bread crumbs or panko bread crumbs (gluten-free if needed) Instructions 1.Peel and dice the potatoes. Place in a large saucepan with enough water to cover. Bring to a simmer, then cover and simmer until tender, about 20 minutes. Drain and transfer to a small mixing bowl. 2.Stir the margarine into the potatoes until melted, then add the rice milk and mash until fluffy. Cover and set aside until needed. Preheat the oven to 400 degrees. 3.While the potatoes are cooking, heat the oil in a medium skillet. Add the onion and sauté over medium heat until translucent. Add the garlic and mushrooms and continue to sauté until the onion is golden. 4.Add the lentils and their liquid and bring to a gentle simmer. Stir in the optional wine, soy sauce, seasoning blend, thyme, and pepper. Cook gently for 5 minutes. Combine the cornstarch with just enough water to dissolve in a small container. Stir into the lentil mixture. 5.Add the spinach, a little at a time, cooking just until it’s all wilted down. Remove from the heat; taste to adjust seasonings to your liking. 6.Lightly oil a 2-quart (preferably round) casserole dish, or two deep-dish pie plates. Scatter the breadcrumbs evenly over the bottom. Pour in the lentil mixture, then spread the potatoes evenly over the top. If using two pie plates, divide each mixture evenly between them. 7.Bake for 30 to 35 minutes, or until the potatoes begin to turn golden and slightly crusty. Let stand for 5 to 10 minutes, then cut into wedges to serve. Susan’s Notes *This recipe comes out equally delicious without the margarine or olive oil. Mash the potatoes with the rice milk only, and use a non-stick pan to sauté the onion, adding a splash of vegetable broth if needed to prevent sticking. Most regular soy sauce contains gluten. Look for a specially-marked gluten-free version if you’re cooking for someone who’s gluten-sensitive and omit if soy is an issue.

Preparation time: 15 minute(s) | Cooking time: 1 hour(s) Number of servings (yield): 8 Nutrition Facts Nutrition (per serving, as written): 338 calories, 63 calories from fat, 7.1g total fat, 0mg cholesterol, 361.1mg sodium, 1319.2mg potassium, 57.5g carbohydrates, 11.2g fiber, 4.2g sugar, 12.7g protein, 9.6 points. Nutrition (per serving, margarine and oil omitted): 283 calories, 8 calories from fat, <1g total fat, 0mg cholesterol, 331.1mg sodium, 1319.1mg potassium, 57.5g carbohydrates, 11.2g fiber, 4.2g sugar, 12.7g protein, 8 points. (Nutrition courtesy of FatFree Vegan Kitchen–any mistakes are mine.–SV) Copyright ©Nava Atlas, Vegan Holiday Kitchen, Sterling, 2011. Recipe used by permission.

The Cancer Project Artichoke Heart and Tomato Salad This recipe is inspired by a favorite Italian recipe, Roman-style stuffed artichokes. The original calls for artichokes stewed in white wine and lemon juice and stuffed with rice, tomatoes, herbs, and pine nuts. This version is a fresh, quick, and easy take on the Italian classic. Makes 2 servings 2 large tomatoes, chopped 2 tablespoons chopped flat-leaf parsley 3 tablespoon chopped fresh mint 1/4 teaspoon coarse sea salt or 1 tablespoon capers 1 cup artichoke hearts pine nuts or slivered almonds, for garnish Toss everything together. Per serving (1/2 recipe): calories: 89; fat: 2 g; calories from fat: 18%; cholesterol: 0 mg; protein: 15 g; carbohydrates: 8 g; sugar: 6 g; fiber: 7 g; sodium: 343 mg Recipe by Jason Wyrick found in 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health by Neal Barnard, M.D.

Balsamic Tomato and Asparagus Salad Serves: 4 Preparation Time: 20 minutes Ingredients: 1 pound asparagus, tough ends removed, cut into 2 inch pieces 1 cup cherry or grape tomatoes, cut in half 2 tablespoons balsamic vinegar 1 tablespoon orange juice 2 tablespoons minced red onion black pepper, to taste 5 ounces mixed baby greens 3 tablespoons pine nuts, half chopped and half left whole Instructions: 1. Steam asparagus until just tender, about 12 minutes. 2. Rinse with cold water to stop cooking, drain. 3. Mix with tomatoes. 4. Combine vinegar, orange juice, red onion and black pepper. 5. Add to asparagus and tomatoes and toss to coat. 6. Refrigerate for at least 15 minutes so flavors can blend. 7. Serve on a bed of baby greens. 8. Sprinkle with pine nuts before serving

Creamy Almond Vinaigrette Dressing Serves: 6 Preparation Time: 10 minutes Ingredients: 1 cup unsweetened soy, hemp or almond milk 1 cup raw almonds or 1/2 cup raw almond butter 1/4 cup balsamic vinegar 2 tablespoons fresh lemon juice 1/4 cup raisins 2 teaspoons Dijon mustard 1 clove garlic Instructions: Blend ingredients in a high powered blender until creamy and smooth

Creamy Tri-Pepper Dressing by SusanV on March 27, 2011 Add to Recipe Box I’ve been trying to eat a big salad every single day, and though I haven’t completely succeeded, especially during my recent Spring Break trip, I wouldn’t be able to eat as many as I do if I were stuck using the same boring salad dressing day after day. I can drizzle my salad with one particular dressing for about one week, maybe two, before I get bored and need a change. Lately I’ve been into creamy dressings that I make with a combination of plain soymilk and white balsamic vinegar. The vinegar causes the soymilk to curdle, resulting in what I call the Buttermilk Effect. Then I blend in whatever seasonings I’m craving that day (smoked paprika is probably my fave) along with some chia seeds, which thicken the dressing and help it cling to the salad greens.

A few days ago, salad boredom led me to look into my spice cabinet for something that I hadn’t yet made into a dressing, and the tiny jar of pink peppercorns practically jumped into my hand. Pink peppercorns, if you haven’t used them before, are much milder and sweeter than black or white peppercorns, probably because they are not actually peppercorns at all, but tiny dried berries. They have a papery outer layer and crush easily with a mortar and pestle but just sort of get pushed around in a pepper mill (I’ve tried and it doesn’t work). They’re mild enough that you can eat one out of the jar without getting red in the face, though they do build up to a modest heat if you consume many of them.

Which leads me to a warning about this dressing: It is not for the spice-shy among you. When combined with black and white pepper, the fruity pink peppercorn becomes more assertive, and though a salad full of this dressing won’t have you gulping down gallons of water, you will feel a pleasant (to some of us) build up of heat. I used a full teaspoon of pink peppercorns, but if you’re concerned that it might be too spicy, I recommend starting with the lesser amount–and definitely reducing the amounts of white and black pepper, which are the real heat-causers.

Non-Fat Basil Balsamic Dressing or Sauce MAKES ABOUT ONE CUP 1 bunch basil, stemmed and shredded 1 clove garlic, chopped 1/4 cup balsamic vinegar 1/2 red onion, chopped 1 sweet red pepper, chopped 1/4 teaspoon kosher or sea salt In a blender, puree all ingredients. Thin with water to preferred consistency. Refrigerate any leftovers.

Creamy Tri-Pepper Salad Dressing Ingredients 1/2 cup plain unsweetened soy milk 1/3 cup white balsamic vinegar (or rice vinegar) 1 clove garlic 1/2 – 1 teaspoon pink peppercorns, crushed after measuring 1/4 teaspoon freshly ground black pepper 1/8 teaspoon ground white pepper 1/2 teaspoon onion powder 1/2 teaspoon salt (or to taste) 1/2 teaspoon chia seed (or ground flax seeds) Instructions Place all ingredients into a blender and process until smooth. Refrigerate for at least 1/2 hour or until dressing has thickened. Stir well before using. Cooking time (duration): 5 Number of servings (yield): 7 Nutrition Facts Nutrition (per 2 tablespoons): 20 calories, 3 calories from fat, less than 1g total fat, 0mg cholesterol, 171.3mg sodium, 41.6mg potassium, 3g carbohydrates, less than 1g fiber, 2g sugar, less than 1g protein, 0.3 points. Copyright © Susan Voisin 2011. All rights reserved. Please do not repost recipes or photos to other websites.

Fruity Coleslaw Microsalad Serves: 1 Preparation Time: 15 minutes Ingredients: 1 orange, peeled and quartered 1 lemon peeled and quartered 1 apple, cored and quartered 1 pear, cored and quartered 8 ounces green cabbage (about 3 cups), cut in small pieces 4 ounces carrots (about 2 medium), cut in small pieces 4 ounces celery (about 3 stalks), cut in small pieces 1 ounce walnuts (1/4 cup) Instructions: 1. Put the orange,lemon, lime, apple and pear in the bottom of a large food processor then add the cabbage, carrots and celery. 2. Add the walnuts on top and chop with the S blade for a few seconds until the ingredients are chopped coarsely but evenly. Don't over chop.

Healthy Slaw Dr. Fuhrman Serves: 3 Preparation Time: 20 minutes Ingredients: SLAW 2 cups shredded apples 1 cup shredded raw cabbage 1 cup shredded raw beets 1 cup shredded raw carrots 1/2 cup raisins DRESSING 1/2 cup soft tofu 1/4 cup soy, almond or hemp milk 1 tablespoon Dr. Fuhrman's Riesling Raisin Vinegar 1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar 1 tablespoon date sugar, or 3 pitted dates 2 teaspoons fresh lemon juice 1/4 cup chopped pecans, lightly toasted * Rate this recipe Add a comment Instructions: 1. Combine slaw ingredients. 2. Blend dressing ingredients and toss with slaw. 3. Top with toasted pecans. *Lightly toast pecans in a 200 degree oven for 3 minutes.

Kale Salad with Avocado and Apples Serves: 4 Preparation Time: 30 minutes Ingredients: 1 bunch kale, tough stems and center ribs removed 1 avocado, peeled and chopped 2 tablespoons lemon juice 3 cloves garlic, minced 1 teaspoon fresh ginger root, minced 1/2 medium onion, minced 1 large apple, cored and chopped 1/2 cup raw cashews, chopped Instructions: 1. Roll up each kale leaf and slice thinly. 2. Add to bowl along with avocado and lemon juice. 3. Using your hands, message lemon juice and avocado into kale leaves until kale starts to soften and wilt and each leaf is coated, about 2 to 3 minutes. 4. Mix in garlic, ginger, onion and apple. Top with chopped cashews.

Marinated Kale Salad

Serves: 4 Preparation Time: 15 minutes Ingredients: 6 cups shredded kale 1/4 cup currents 2 tablespoons goji berries 1/3 cup unsulfured, unsalted dried tomatoes, finely chopped 1/2 cup sliced scallions 1 tablespoon fresh lemon juice 2 oranges, juiced 2 tablespoons pine nuts Instructions: 1. Combine all ingredients except pine nuts in a mixing bowl. 2. Mix the salad and crush the kale with your hands. 3. Place the salad in a covered container in the refrigerator and let sit overnight. 4. Toss before serving. 5. Top with pine nuts.

Middle Eastern Lentil Salad Member 544 Serves: 4 Preparation Time: 20 minutes Ingredients: For the Lentils: 2 large onions, chopped 1/2 cup uncooked brown rice 1/4 cup wild rice 1 1/2 cups lentils, rinsed 4 teaspoons Dr. Fuhrman's VegiZest 1 teaspoon cumin 4 cups water For the Salad: 10 ounces mixed salad greens 3 green onions, chopped 1 large red bell pepper, diced 2 carrots, peeled & diced 1 medium cucumber, sliced For the Dressing: 2 large tomatoes 2 tablespoons Dr. Fuhrman's Blood Orange Vinegar 6 ounces soft tofu Instructions: 1. In a large saucepan, combine chopped onions, brown and wild rice, lentils, VegiZest, cumin and water. 2. Bring to a simmer, then cover, and cook until rice and lentils are tender, about 50 minutes. 3. Meanwhile, combine the salad greens, green onions, bell pepper, carrots and cucumber in a large bowl. 4. In a food processor or high powered blender, blend the tomatoes, blood orange vinegar, and tofu until smooth. 5. Toss salad with the dressing. 6. To serve, place a generous serving of salad on each plate and top with hot lentil mixture. Note: The amount of salad can be adjusted for the number of servings needed. The lentil mixture can be refrigerated and reheated as needed.

Green Beans in a Cloud Serves: 3 Preparation Time: 15 minutes Ingredients: 4 cups fresh cut green beans 2 teaspoons Dr. Fuhrman's VegiZest 1/8 cup water 1 1/2 tablespoons raw cashew butter 1 teaspoon stoneground mustard, no salt added 1 clove garlic, minced 1 tablespoon finely chopped onion 1 teaspoon lemon juice Instructions: 1. Steam green beans for 8 minutes or until crisp tender. 2. Mash the water and cashew butter together with a fork to thin, and then whisk in remaining ingredients and toss with steamed green beans.

Kale with Sweet Corn Serves: 4 Preparation Time: 30 minutes Ingredients: 1 cup fresh corn kernels (about 2 ears) or defrosted frozen corn 1 bunch kale, tough stems and center ribs removed and leaves chopped 1/2 cup finely chopped onion 1 clove garlic, chopped 1/4 cup vegetable broth, no-salt-added or low sodium 1/4 cup chopped walnuts and/or slivered almonds, very lightly toasted* 1/8 teaspoon black pepper, if desired Instructions: 1. If using fresh corn, boil ears of corn until tender, about 4 minutes. Cut kernels from cobs with a sharp knife. Set aside. 2. Steam the kale for 15 minutes or until tender. When the kale is done, place in a colander and press to remove excess liquid. 3. Heat 2 tablespoons water in a skillet over medium-high heat. 4. Saute onion and garlic until soft, about 2 minutes, Add the corn, kale and vegetable broth. 5. Reduce heat to low and cook until kale and corn are heated through, stirring frequently. 6. Toss in the lightly toasted nuts and add black pepper if desired. *toast walnuts and almonds in a preheated oven at 300 degrees for 3 minutes, stirring frequently

The Cancer Project Peach Smoothie This smoothie is reminiscent of fresh peach ice cream. You can freeze your own peaches when they are in season or purchase frozen peaches at your supermarket. Makes 3 to 4 servings 2 fresh peaches, sliced and frozen 1 - 2 cup fortified vanilla soy- or rice milk 2 tablespoons apple juice concentrate Combine all ingredients in a blender and process until smooth, 2 to 3 minutes. Serve immediately. Per serving (1 cup): calories: 97; fat: 1.5 g; saturated fat: 0.2 g; calories from fat: 14.3%; cholesterol: 0 mg; protein: 3.6 g; carbohydrates: 18.4 g; sugar: 12.6 g; fiber: 1.9 g; sodium: 50 mg; calcium: 106 mg; iron: 1.1 mg; vitamin C: 4.8 mg; beta-carotene: 107 mcg; vitamin E: 1.6 mg Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life for Women by Kristine Kieswer

V6 Vegetable Cocktail Carry Porter Serves: 1 Preparation Time: 5 minutes Ingredients: 3 Roma tomatoes, roughly chopped 1 stalk celery 1/2 bell pepper (any color is fine) 1 green onion 1 carrot 2 cups chopped leafy greens (lettuce, kale and spinach) 1 1/2 teaspoons lemon juice 1/2 teaspoon freshly grated horseradish 5 ice cubes Add all ingredients to a high-powered blender and blend until smooth and creamy.

Black Bean Chili with Butternut Squash Serves: 4 Preparation Time: 45 minutes Ingredients: 2 cups chopped onions 3 cloves garlic, chopped 2 1/2 cups chopped ( 1/2 inch pieces) butternut squash 4 1/2 cups cooked black beans or 3 (15 ounce) cans low sodium or no-salt-added black beans, drained 2 tablespoons chili powder 2 teaspoons ground cumin 2 1/2 cups low sodium or no-salt-added vegetable broth 1 1/2 cups diced tomatoes 1 bunch Swiss chard, tough stems removed, chopped Instructions: 1. Add all ingredients except Swiss chard to a large pot. 2. Bring to a boil, reduce heat and simmer, uncovered, until squash is tender, about 20 minutes. 3. Stir in Swiss chard; simmer under chard is tender, about 4 minutes longer.

Buona Sera Black Bean Soup “Good Evening” Serves: 2 Preparation Time: 20 minutes (active prep time) Ingredients: 1 large onion, chopped 2 cups celery, chopped 2 cups carrots, chopped 4 cloves garlic, chopped 1 tablespoon ground cumin 2 teaspoons chili powder 1/4 teaspoon black pepper 6 cups water 2 tablespoons Dr. Fuhrman's VegiZest 6 cups cooked black beans or 4 (15 ounce) cans low sodium or no-salt-added, divided 2 cups frozen corn, thawed 1 1/2 cups diced tomatoes or 1 (14.5 ounce) can no-salt-added diced tomatoes 1 (16-ounce) jar mild picante or salsa, no-salt-added or low sodium Instructions: 1. In a large soup pot, combine onion, celery,carrots, garlic, cumin, chili powder, black pepper, water, VegiZest and 3 cups of the beans. 2. Bring to a boil, reduce heat and simmer for 15 minutes. 3. Place remaining 3 cups of black beans and the picante or salsa in a blender or food processor. 4. Blend on high speed until smooth. 5. Stir into soup mixture along with corn and tomatoes. 6. Simmer for an additional 15 minutes.

Broccoli Mushroom Bisque Serves: 4 Preparation Time: 30 minutes Ingredients: 1 head broccoli, cut into florets 8 ounces mushrooms, sliced 3 carrots, coarsely chopped 1 cup coarsely chopped celery 1 onion, chopped 2 cloves garlic, minced 2 tablespoons Dr. Fuhrman's VegiZest* (or 2 teaspoons Mrs. Dash no salt seasoning blend) 2 cups carrot juice 4 cups water 1/2 teaspoon nutmeg 1/2 cup raw cashews 1/2 cup raw Mediterranean pine nuts Instructions: 1. Place all the ingredients except the cashews and pine nuts in a soup pot. 2. Cover and simmer for 20 minutes or until the vegetables are just tender. 3. In a food processor or high powered blender, blend two-thirds of the soup liquid and vegetables with the cashews and pine nuts until smooth and creamy. 4. Return to the pot and reheat before serving.

Creamy Zucchini Soup Serves: 4 Preparation Time: 30 minutes Ingredients: 1 large onion, chopped 3 cloves garlic, chopped 2 pounds zucchini (about 5 medium), chopped 1 teaspoon dried basil 1/2 teapoon dried thyme 1/2 teapoon dried oregano 4 cups low or no-sodium vegetable broth 1/4 cup raw cashews or 1/8 cup raw cashew butter 4 cups baby spinach 2 cups corn kernels* 1/4 teaspoon black pepper or to taste Instructions: 1. Add onion, garlic, zucchini, basil, thyme, oregano and vegetable broth to a large soup pot. 2. Bring to a boil, reduce heat and simmer for 25 minutes or until zucchini is tender. 3. Pour into a food processor or high powered blender (in batches, if necessary), add the cashews and blend until smooth and creamy. 4. Return soup to the pot, add corn and baby spinach, bring to a simmer and cook until spinach is wilted. 5. Add water if needed to adjust consistency. 6. Season with black pepper * Use fresh or defrosted frozen corn kernels. If using fresh corn, boil 2 ears of corn until tender, about 4 minutes. Cut kernels from cobs with a sharp knife.

Lemon Lentil Soup Serves: 6 Preparation Time: 50 minutes Ingredients: 1 1/2 cups carrots, peeled and chopped 1 cup celery, chopped 4 cups vegetable broth, no or low sodium 1 cup red Lentils, rinsed and drained 3/4 teaspoon ground coriander 1 teaspoon ground cumin 3 tablespoons raw Cashews or 1 1/2 tablespoons cashew butter 1/4 cup fresh Lemon Juice (about 2 small lemons) 1 head baby bok choy, chopped (could substitute 1 1/2 C chopped greens, such as kale or spinach) 2 tablespoons chopped parsley pepper to taste Instructions: 1. Place carrots, celery, vegetable broth, lentils, coriander and cumin in a pot and bring to a boil. 2. Reduce heat, cover and simmer for forty minutes or until lentils and vegetables are tender. 3. In a blender or food processor, blend 1 cup of the soup with cashews and lemon juice. 4. Return to pot along with bok choy or greens and heat until greens are wilted. 5. Stir in parsley and season with pepper. Brussels Sprouts with Orange and Walnuts Serves: 4 Preparation Time: 25 minutes Ingredients: 1 pound Brussels sprouts 1 medium orange, juiced and zested 1/4 cup walnuts, toasted* freshly ground pepper, to taste Instructions: 1. Place Brussels sprouts in a steamer basket over boiling water. 2. Cover and steam about 20 minutes or until tender. 3. Place steamed Brussels sprouts and orange juice in a large skillet; bring to a simmer and cook for 3 minutes. 4. Remove from heat. 5. Add toasted walnuts and orange zest and gently toss. 6. Season with pepper. *Toast the walnuts in a small skillet over medium heat for 2-3 minutes until very lightly toasted

Quinoa and Nut Loaf Serves: 4 Preparation Time: 40 minutes Ingredients: 1 cup quinoa, rinsed well 1 cup chopped onions 3 tablespoons tomato paste, plus extra reserved for top of loaf 1/2 cup diced red bell pepper 1/2 cup chopped mushrooms 1/2 cup diced organic celery 1/2 cup pine nuts 1/2 cup chopped walnuts 2 tablespoons chopped parsley 1 teaspoon Mrs. Dash Italian seasoning 1/2 teaspoon garlic powder Instructions: 1. Cook the quinoa according to package directions, adding chopped onions to the cooking liquid along with the quinoa. 2. In a bowl, combine the tomato paste, bell pepper, mushrooms, celery, pine nuts, walnuts, parsley, Italian seasoning and garlic powder. 3. Add to the cooked quinoa/onion mixture and mix well. 4. Lightly rub a loaf pan with a minimal amount of oil. 5. Fill pan with quinoa mixture and press down evenly. 6. Spread a 1/8 inch layer of reserved tomato paste over top. 7. Bake at 200 degrees for 30 minutes. 8. May be served over steamed or sauteed spinach, kale or Swiss chard.

Mighty Mushroom Stock www.drfuhrman.com Serves: 4 Preparation Time: 15 minutes (active prep time) Ingredients: 1 1/2 pounds mushrooms, sliced 1/2 cup dried porcini mushrooms 1/2 cup chopped onions 1/4 cup chopped carrot 2 cloves garlic, chopped 2 tablespoons tomato paste 2 tablespoons chopped parsley 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/8 teaspoon ground pepper 1 bay leaf 8 cups water 3 cups thinly sliced Swiss chard or collard greens (see note) Instructions: Combine all ingredients except Swiss Chard in a large pot over high heat; bring to a boil. Reduce heat to low, cover and simmer for 1 hour. If using as a stock for other recipes, pour the broth through a fine strainer and reserve mushrooms for use in another recipe. * To serve as a mushroom soup, remove bay leaf and large pieces of porcini mushrooms. Chop mushrooms and return to pot. Add thinly sliced greens such as Swiss Chard or collard greens and allow to wilt in the hot liquid prior to serving.

Simple Cabbage and Chickpea Soup with Fresh Basil

Ingredients

• 1 onion, chopped • 2 carrots, sliced • 4 cloves garlic cloves, minced or

pressed • 6 cups hot water or vegetable broth • 3 cubes no-salt added bouillon cubes

(or enough to flavor 6 cups of water)* • 1/2 head cabbage, chopped • 1 15-ounce can diced tomatoes • 1 16-ounce can chickpeas, rinsed and

drained (or 1 1/2 cups cooked chickpeas)

• 2 teaspoons oregano • generous grating black pepper • 1/3 cup fresh basil, chopped • 2 tablespoons pine nuts, lightly toasted (optional)

Instructions

1. Heat a large, non-stick pot. Add the onions and cook, stirring, for about 3 minutes. Add the carrots and garlic and cook for another two minutes. Add all remaining ingredients EXCEPT the basil and pine nuts. Cover and simmer until vegetables are tender, about 25 minutes.

2. Stir in fresh basil and serve in individual soup bowls, topped with 1 teaspoon of pine nuts, if desired.

Notes *I used 3 cubes (6 servings) of Rapunzel No-Salt Vegan Vegetable Bouillon, which contain 25 calories, 2 grams of fat and 130 mg per serving. If you use another broth or bouillon cube, your nutritional stats will vary.

Cooking time (duration): 0 hour(s), 40 minutes Number of servings (yield): 6

Nutrition Facts

Nutrition (per serving): 168 calories, 42 calories from fat, 4.8g total fat, 0mg cholesterol, 938.8mg sodium, 272.2mg potassium, 25.2g carbohydrates, 4.9g fiber, 4.7g sugar, 7.2g protein, 3 points. (Includes 2.3 grams of fat from pine nuts.)

Copyright © Susan Voisin 2011. All rights reserved.

Simple Sunny Bean Burgers Serves: 6 Preparation Time: 10 minutes Ingredients: 1/4 cup sunflower seeds 2 cups cooked or canned red or pink beans, no salt added or low sodium, drained and rinsed 1/2 cup minced onion 2 tablespoons low sodium ketchup 1 tablespoon wheat germ or old fashioned rolled oats 1/2 teaspoon chili powder Rate this recipe Add a comment Instructions: 1. Preheat the oven to 350 degrees. 2. Lightly oil a baking sheet with a little olive oil on a paper towel. 3. Chop the sunflower seeds in a food processor or with a hand chopper. 4. Mash the beans in the food processor or with a potato masher and mix with the sunflower seeds. 5. Mix in the remaining ingredients and form into six patties. 6. Place the patties on the baking sheet and bake for 25 minutes. 7. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. 8. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.

Sweet Pea Soup Serves: 4 Preparation Time: 20 minutes Ingredients: 1 cup dried split peas 4 cups vegetable broth, no-salt-added or low sodium 1 large onion, chopped 2 stalks organic celery, chopped 1 large sweet potato, peeled and chopped 1 apple, peeled, cored, and chopped 1 bay leaf 1/2 tablespoon dried mint or 1 1/2 tablespoon fresh mint, minced 2 packed cups organic baby spinach or romaine lettuce, torn into bite-sized pieces (optional) Add Comment Rate Recipe Print Recipe Instructions: 1. Rinse dried peas. 2. Simmer in 4 cups vegetable broth or water, covered, for 30 minutes. 3. Meanwhile, saute onions in 2 tablespoons of vegetable broth or water over low heat until soft, about 5 minutes. 4. Stir occasionally to prevent sticking. 5. Add onions to peas along with celery, sweet potato, apple, bay leaf and mint. 6. Bring mixture to a boil, reduce heat and simmer, covered, 30 minutes, or until peas and vegetables are soft. 7. Remove the bay leaf. 8. Place 1/2 mixture in a blender and blend until creamy. 9. Pour back into soup. 10. Add spinach or lettuce and stir to wilt.

Tomato Bisque Ingredients 3 cups carrot juice 1 1/2 pounds fresh chopped tomatoes or 1 (28 oz) can whole tomatoes, no-salt-added or low sodium (San Marzano variety, if possible) 1/4 cup sun-dried tomatoes, chopped 2 celery stalks, chopped 1 small onion, chopped 1 leek, chopped 1 large shallot, chopped 3 cloves garlic, chopped 2 tablespoons Dr. Fuhrman's MatoZest or other no salt seasoning 1 teaspoon dried thyme, crumbled 1 small bay leaf 1/2 cup raw cashews or 1/4 cup raw cashew butter 1/4 cup chopped fresh basil 5 ounces organic baby spinach Instructions In a large saucepan, add all ingredients except the cashews, basil and spinach. Simmer for 30 minutes. Discard the bay leaf. Remove 2 cups of the vegetables with a slotted spoon and set aside. Puree the remaining soup with the cashews in a food processor or high powered blender until smooth. Return the pureed soup along with the reserved vegetables to the pot. Stir in the basil and spinach and heat until spinach is wilted.

Fresh Vegetable Broth Serves: 8 Preparation Time: 20 minutes (active prep time) 2 medium onions, chopped 1 cup finely chopped scallions 4 carrots, chopped 2 stalks celery, chopped 2 cups mushrooms, chopped 2 medium tomatoes, chopped 3 cloves garlic, peeled and halved crosswise 3 bay leaves 1 cup chopped fresh dill 1/2 cup chopped fresh parsley 6 whole black peppercorns 1 teaspoon dried oregano 14 cups water Instructions: 1. Place all ingredients in a large pot and bring to a boil. Reduce heat and simmer for at least one hour. Skim and discard any foam from surface. 2. Strain the broth, discard the bay leaves, but reserve the vegetables to eat as is or puree them and use to thicken soups or sauces. 3. Use in soup recipes instead of store bought vegetable broth. Can be frozen in small containers; will keep frozen up to 6 months.

Nutrition Facts Breakfast Smoothie 1 Serving Amount Per Serving Calories 362.3 Total Fat 5.7 g Saturated Fat 0.9 g Polyunsaturated Fat 3.4 g Monounsaturated Fat 1.3 g Cholesterol 0.0 mg Sodium 29.5 mg Potassium 1,210.0 mg Total Carbohydrate 79.7 g Dietary Fiber 15.1 g Sugars 41.9 g Protein 8.1 g Vitamin A 222.6 % Vitamin B-12 0.0 % Vitamin B-6 48.6 % Vitamin C 223.9 % Vitamin D 0.0 % Vitamin E 12.0 % Calcium 13.8 % Copper 22.1 % Folate 26.4 % Iron 16.2 % Magnesium 21.1 % Manganese 70.4 % Niacin 11.3 % Pantothenic Acid 9.3 % Phosphorus 8.4 % Riboflavin 18.9 % Selenium 4.9 % Thiamin 19.8 % Zinc 4.4 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts Oatmeal/ Raisin Breakfast Bars 12 Servings Amount Per Serving Calories 84.2 Total Fat 3.1 g Saturated Fat 0.7 g Polyunsaturated Fat 0.9 g Monounsaturated Fat 1.1 g Cholesterol 0.0 mg Sodium 5.0 mg Potassium 260.1 mg Total Carbohydrate 14.4 g Dietary Fiber 1.6 g Sugars 6.5 g Protein 1.2 g Vitamin A 0.1 % Vitamin B-12 0.0 % Vitamin B-6 4.3 % Vitamin C 0.2 % Vitamin D 0.0 % Vitamin E 5.7 % Calcium 6.8 % Copper 11.1 % Folate 1.6 % Iron 8.4 % Magnesium 7.2 % Manganese 20.9 % Niacin 2.5 % Pantothenic Acid 2.4 % Phosphorus 4.2 % Riboflavin 1.9 % Selenium 6.3 % Thiamin 2.1 % Zinc 2.3 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.