Ju Ju Juice
Good for digestion
2 pints strawberries, hulled and halved
1 cup pineapple rind removed and cubed
1 medium papaya peeled and cubed
- push all the ingredients through the juicer
- pour over ice and serve immediately
6 celery stalks remove top leaves
1-inch piece ginger root
12 mint leaves with stems
½ cup blueberries
1 medium apple cored and quartered
2 ounces aloe vera concentrate
4 ounces sparkling water
Use the celery stalks to push the ginger and mint leaves through the juicer, juicing the celery in the process. Set aside the juice.
Push the blueberries and apples through the juicer.
Combine juices, and stir well.
Add aloe-vera concentrate to the juice mixture and stir well.
Add sparkling water to the juice mix and stir well.
Weight Loss Juice
2 cups chopped Kale*
1 inch ginger root
6 medium carrots sliced in length
1 cup cubed watermelon
1 cup chopped parsley
1/2/ small lemon peeled and quartered
1 medium artichoke heart halved
2 cups chopped Kale
1 inch ginger root
1 cup of your own fruit choices: apple , pear, melon
1 cup chopped parsely
½ small lemon peeled and quartered
1 vegetable ( zucchini, spinach leaves)
*Kale contains over 1000 nutrients.
Recipe source: Gary Null
2 apples cored and quartered
6 celery stalks
1 cucumber sliced in lengths
4 tablespoons protein powder
- push the apples celery and cucumberthrough the juicer
- Blend the protein powder with the juice mix in blender
1 ½ cups green beans
½ head of organic cabbage, shredded
2 cups chopped collard greens (kale)
1 cup chopped spinach
2 medium peaches, quartered and pitted
3 oranges peeled and quartered
Push all ingredients through juicer and stir well
12 leechi nuts, pitted skins removed
2 oranges quartered
2 mangoes, diced and pitted
100 mg. ginseng (dried herbs or contents of capsule)
100 mg Ginkgo Biloba (dried herbs or contents of capsule)
Push the leech nuts pitted skins removed orange and mango through the juicer
Blend the ginseng and gingko with the juice mixture in a blender
1/2/ honeydew, cubed, with skin
15 grapes. With seeds, any color
¼ red wine without sulfites, non alcoholic
2 tablespoons aloe vera concentrate
Push the honeydew and grapes through the juicer
Add the wine and aloe vera concentrate to the juice mixture and stir well
1 medium cucumber, cut in slices
3 medium parsnips, cubed
3 large carrots, cut in slices, tops removed
1 large pineapple with rind, cubed
Push all the ingredients through the juicer
Stir well and serve
½ head of small cabbage, any color, chopped
2 oranges, peeled and quartered
1 cup chopped broccoli
1 cup chopped endive
2 apples, cored and quartered
- push all the ingredients through the juicer in the order listed
2.stir juice well and serve
King of Chlorophyll
2 cups chopped Kale
2 cups chopped spinach
2 celery stalks
2 tsps of green vegetable powder
- push the kale spinach and celery through juicer
- blend green vegetable powder with the juice mixture in a blender
* Gary Null
Dr. Fuhrman’s Famous Anti-Cancer Soup
Keep this in your freezer or refrigerator for those nights when you come home and dont feel like cooking but want to do something wonderfully healthy for yourself.
½ cup dried split peas
½ cup dried beans (can use any variety)
4 cups water
4 medium onions chopped
6-8 medium zucchini, cut into 1-inch pieces
3 leek stalks, coarsely chopped
2 bunches of Kale (or other coarse greens like collard green) tough stems and center ribs removed and leaves chopped
5 lb carrots, juiced
2 bunches of celery, juiced (2 cups juice)
2 tablespoons Mrs. Dash
1-cup raw cashews
8 ounces of fresh mushrooms (shitake, cremini or oyster) chopped
Place the split peas, beans and water in a very large pot over low heat. Bring to a boil and simmer for 30 minutes. Add the onions, zucchini, leeks and Kale to the pot. Add the carrot juice, celery juice and seasoning. Simmer until the onions, zucchini and leeks are soft, about 40 minutes.
Remove 2 cups of the soup liquid, being careful to leave the bans and at least half of the kale in to pot. Using high power blender or food processor, blend the soup liquid with the cashews. Return the creamy mixture to the pot. Add the mushrooms and simmer for 30 minutes, or until the beans are soft.
Note: freshly juiced organic carrots and celery will maximize the flavor of this soup.
Sweet Potato and Lentil Soup
- Prep Time: 10 mins
- Total Time: 40 mins
- Servings: 6
About This Recipe
"This soup is a little spicy, elegant enough for a dinner party, super cheap to make and very tasty... Don't be put off by the lentils - trust me you won't know they are there (and secretly they are so good for you)."
◦ 5 cups chicken stock or 5 cups water
◦ 1 cup red lentils
◦ 3 medium onions
◦ 750 g sweet potatoes
◦ 5 garlic cloves
◦ 2 teaspoons ground cumin
◦ 1/2 teaspoon ground turmeric
◦ 1/4 teaspoon cayenne
◦ 1/2 cup coriander, chopped ( or less to your taste)
◦ 1 lemons
◦ salt and black pepper
- 1. Peel and roughly chop the onions and sweet potatoes - can be chunky.
- 2. Combine with the stock or water, lentils, garlic, cumin, cayenne and turmeric in a pot.
- 3. Cover and bring to the boil. Simmer until the potatoes and lentils are cooked - about 20-30 minutes.
Puree the soup, adding in the coriander and the juice of the lemon. Add salt and pepper to taste
Black Bean Lettuce Bundle
2 cups cooked or canned no salt- added or low sodium black beans, drained and rinsed
½ large, ripe avocado, peeled pitted and mashed
½ medium green bell pepper, seeded and chopped
3 green onions chopped
1/3 cup fresh cilantro
1/3 cup mild no salt added or low sodium salsa
2 tablespoons fresh lime juice
1 clove garlic, minced
1 teaspoon ground cumin
8 large romaine lettuce leaves
In a bowl mash the beans and avocado together with a fork until well blended and only slightly chunky.
Add all the remaining ingredients except the lettuce.
Place approximately ¼ cup of the mixture in the center of each lettuce leaf and roll up like a burrito.
1 box of Wolff’s Kasha 100% pure roasted whole grain buckwheat
2 cups of chicken broth
1 box of shitake mushrooms
1 medium onion
1 carrot chopped into small pieces
2 green scallions
sprig of parsley
1 box of whole wheat pasta
- In a medium saucepan bring 2 cups of water (substitute chicken broth or put 2 bullion cubes) to boil. Add 2 tbsp olive oil
- Sauté: medium chopped onion, carrot, ½ cup shitake mushrooms
- Add 1 cup Kasha, ½ tsp salt, and 1/8 tsp of pepper to boiling liquid and stir
- Cover: reduce heat. Simmer 10 minutes or until most of the water is absorbed.
- While kasha is simmering, cook 1 cup pasta bows in boiling salted water until tender, about 12 minutes.
- Fluff kasha lightly with fork before serving.
- Add chopped fresh parsely and chopped scallion
* Use whole wheat pasta bows
Bok Choy and Jumbo Shrimp Recipe
1 1/2 pounds bok choy or baby bok choy
1 1/2 tablespoons olive oil
1-2 cloves garlic, finely minced
1 teaspoon grated fresh ginger
3 tablespoons broth (vegetable broth or fish broth) (or 2 tablespoons broth/water + 1 tablespoon wine)
Fresh peeled, deveined shrimp 1/2lb (6 to 8 shrimp)
1. Start by trimming the stem off - don't trim too much - just the end. Cutting the thick stem off will ensure that the bok choy cooks evenly. Separate out the leaves, keep the tender center intact and clean under running water. Drain.
2. wash the shrimp until the sudsy foam runs clear or let it soak in water while you prepare the rest of this. The drain through strainer.
2. Finely mince garlic and grate fresh ginger with a microplane grater. Grating the ginger helps break up the tough fibers!
3. Place wok or frying pan on your stove and pour in the cooking oil. Add the garlic and ginger. Turn the heat to medium-high. Let the ginger and garlic gently sizzle in the oil. When the aromatics become fragrant and light golden brown, add the shrimp. Cook for about 3 minutes or until it turns slightly pink. ( you want to halfway cook the shrimp here so you can add the bok choy and have it all in one pan (for clean up) * If you are unsure of yourself with recognizing shrimp as it cooks, use another pan for the bok choy. And repeat cooking the garlic and ginger.
4. Add the bok choy leaves. Toss very well to coat each leaf with the garlicky, gingery oil for 15 seconds. Pour in broth, water or wine. Immediately cover and let cook for 1 minute. Season with tumeric and fresh chopped parsley. Or add salt and pepper to you taste.
Calcium in 100 calories:
Bok Choy: 775 mg as compared
to milk: 189mg
Ginger Broiled Salmon
Prep Time: 5 minutes Cooking Time: 10 minutes
Ingredients: 4-ounce wild salmon fillets 1/2 teaspoons fresh grated ginger ½ teaspoon
umeboshi plum vinegar 1 tablespoon coconut oil 1/4 cup water
1 Mix the vinegar, oil, water and ginger.
2 Place the fish in a baking dish and marinate in sauce for 30 minutes.
3 Preheat broiler, then broil fish skin side down for 6-8 minutes, depending on how you like your salmon cooked.
4 Baste once or twice while broiling.
5 Serve, using the remaining marinade as sauce.
1 28 oz can stewed tomotoes
3 cups vegetable broth
14 ½ oz can pinto or kidney beans
¾ cup whole kasha (uncooked)
1 tbsp chili powder
1 tsp paprika
1 tsp minced garlic
1 tsp cumin
1 tsp oregano
½ tsp celery salt
¼ tsp pepper
In a large skillet, add all ingredients except kasha. Bring to a light boil for 10 minutes.
Add kasha, cover and reduce to simmer.
Simmer for 10 – 15 minutes or until kasha is tender.
Chicken with Olives and Artichokes
(Cooking time: 10 minutes)
4 cubed Chicken Breasts
1 cup Black and green olives
Jar of artichoke hearts, drain and keep liquid
¼ cup white wine
¼ chicken broth
Fresh dill, or fresh parsley or fresh rosemary (or use a bit of both parsley and dill and a pinch of rosemary)
1 tbsp whole wheat flour
Coat the pan with Olive oil, heat to sizzle And Add onion
Cook onion until translucent then add chicken and turn when it has a hint of brown at the edge of the wedge
Add chicken broth
Dissolve flour in cold water and add to sauce
Add dill (etc)
Cover and cook until chicken cooks through
This goes well with zucchini but I have also used broccoli.
Quinoa, or sweet potato cut up and roasted with onion
Chinese Broccoli Beef Recipe/or Shitake mushroom
1 lb (460 g) top sirloin or flank steak, sliced into 1/8-in (3-mm)-thin strips
For the marinade 1½ teaspoons soy sauce 1 teaspoon cornstarch ½ teaspoon cooking oil
For the Stir-fry Sauce 3 tablespoons oyster sauce 2 teaspoons Chinese rice wine (or dry sherry) 2 teaspoons black vinegar(or Basalmic vinegar)
For the Broccoli 1½ lb (700 g) broccoli, cut into bite-sized florets ½ teaspoon kosher or sea salt 1 tablespoon cooking oil 1 tablespoon minced garlic
Marinate the beef in tamari, cornstarch and the ½ teaspoon of oil for 10 minutes at room temperature.
In a small bowl, mix together the stir-fry sauce ingredients.
In a wok or large frying pan, add 1 inch (2.5 cm) of water and salt and bring to a boil. Add the broccoli and cover to steam for 3 minutes. Broccoli should be bright green; crisp tender and you should be able to pierce the stem with a fork. Drain.
Discard the water in the pan and dry the pan well. Heat the pan over high heat and when hot, add the 1-tablespoon of cooking oil and swirl to coat. Add the garlic and fry for 15 to 30 seconds, until fragrant. Add the steak strips, keeping them in one layer and fry 30 seconds. Flip the strips and fry the other side.
Pour in the stir-fry sauce and stir to combine. Simmer until the sauce is thick enough to coat a back of a spoon, about 30 seconds. Add the cooked broccoli back into the pan and toss to coat well.
*** More Options - To keeps this dish vegetarian, replace the beef with fresh, thick, meaty shitake mushrooms (cut in half) or even Portobello (cut in ½ in/13 mm slices)
7 Quick and Easy Dinner Ideas
When you don’t have time to pick up fresh vegetables, or fresh fish, you can try these quick and easy recipes that require frozen vegetables and meats and chicken that you can store in the freezer.
By Wyatt Myers
Medically reviewed by Lindsey Marcellin, MD, MPH
Healthy Recipes for Dinner in a Snap
From Tracy Wilczek, RD, a dietitian at the Pritikin Longevity Center & Spa in Miami 20-Minute Pasta
Pasta with Broccoli
Ingredients: 1 package of whole-wheat pasta
1 jar of no-salt-added tomato sauce
1 bag of frozen broccoli
Directions: This dinner is simple cooking at its best. Boil the pasta as directed. Warm the sauce in a saucepan, and stir in the frozen vegetables and any desired spices, such as oregano, basil, and garlic, as it simmers. Let the sauce simmer for as long as it takes to boil the pasta; serve with grated cheese if desired.
Spicy Rice Made Simple
Ingredients: Quick-cooking brown rice, unflavored
1 can of no-salt-added black beans Salsa
Directions: Cook the rice as directed, then stir in the salsa and beans while it’s still hot. That’s it!
Homemade “TV Dinners”
Ingredients: 1 bag of frozen broccoli
1 bag of frozen corn
1 package of pre-cooked chicken or fish
Directions: For a very quick dinner, simply mix all the ingredients together in a microwave-safe container, season as desired, and cook for as long as directed on the vegetable package.
From Mary Hartley, RD, director of nutrition for www.caloriecount.com
Garlic Round Steaks With Vegetables
Ingredients: 2 8-ounce round steaks ¼ teaspoon garlic powder 1 onion, quartered ½ green bell pepper, diced ½ yellow squash, sliced ¾ cup frozen broccoli florets ½ teaspoon oregano
Directions: Sprinkle steaks with pepper and garlic powder. In a non-stick skillet over medium heat, cook steaks and onions together for 5 minutes or until light brown; turn. Arrange the bell peppers, squash, and broccoli around steaks; sprinkle with oregano. Cover and cook for 8 minutes or until vegetables are tender and steaks are no longer pink in the center.
Easy Baked Cod With Lemon and Vegetables
Ingredients: 1 onion, thinly sliced
1½ pounds boneless cod filets
3 tablespoons lemon juice
½ teaspoon salt
¼ teaspoon pepper
¼ teaspoon paprika
3 tomatoes, each cut into 4 wedges
3 tablespoons shredded cheddar cheese
4 lemon wedges
Directions: Preheat oven to 400°. Place sliced onions over the bottom of a shallow baking dish. Arrange fish over the onions and brush with the lemon juice. Sprinkle with salt, pepper, and paprika. Bake fish for 15 minutes; remove from the oven. Arrange tomato wedges around fish and sprinkle with a little more salt and pepper. Sprinkle cheese evenly over the fish. Return to oven and bake for 15 minutes longer, or until fish flakes easily with a fork and tomatoes are tender. Serve with lemon wedges, if desired.
From Ann Kulze, MD, a family physician focused on nutrition and author of Eat Right for Life
Chicken and Veggie Stir Fry
Ingredients: 2 6-ounce packages cooked chicken breast strips
25-ounce bag of frozen stir-fry vegetables
2 tablespoons canola oil
2 tablespoons toasted sesame oil
Soy sauce or stir-fry sauce to taste
1½ cups basmati brown rice, cooked according to package instructions
Directions: Over medium-high heat, heat canola oil and sesame oil in a wok or large skillet. Add frozen vegetables, stirring frequently until vegetables are hot and water has evaporated. Add chicken strips and heat through. Stir in soy sauce or stir-fry sauce to taste. Serve immediately over brown rice.
Pan-Seared Salmon With Roasted Cauliflower
Ingredients: 2 to 2½ pounds fresh salmon filets
Bottled ginger-soy marinade
2 heads fresh cauliflower, cut into florets
Extra virgin olive oil
Directions: Put salmon filet in large zip-closing plastic bag with enough marinade to cover and refrigerate for about 30 to 60 minutes. Put rinsed florets of cauliflower in a large baking dish sprayed with nonstick cooking spray. Drizzle with extra virgin olive oil (about 2 tablespoons), and toss with your fingers until florets are lightly covered in oil. Sprinkle evenly with kosher salt. Roast at 375°, turning once until lightly browned, about 20 minutes. While cauliflower is roasting, spray a large skillet with canola-based nonstick cooking spray and heat pan on medium-high. Add salmon skin-side down and cook for 7 minutes. Turn filet over, cover and cook at same medium-high heat for about 5 minutes, or until just done all the way through. Remove skin before serving.
Cashew Crusted Cod
Prep Time: 10 minutes Cooking Time: 20 minutes Yield: 4 servings
Ingredients: 4 cod loin fillets 1/2 cup cashews, very finely chopped 2 tablespoons silken tofu 4 tablespoons chives, chopped 1 teaspoon mustard grated zest and juice of 1 lemon salt and black pepper
- Preheat oven to 425 degrees.
- Place cod in a lightly greased, shallow baking dish.
- In a separate small dish mix the tofu and mustard, season with salt and pepper.
- In a small dish mix chives, horseradish, lemon zest and juice.
- Cover cod evenly with both mixtures.
- Top with cashews.
- Bake for 18-20 minutes or until the fish is just done, and the crust is golden and crunchy.
Baby Spinach and Lentil Salad
◦ 1 cup dried brown lentils
◦ 3 cups vegetable stock
◦ 2 bay leaves
◦ 1 (3 inch) cinnamon sticks
◦ 2 garlic cloves, minced
◦ 1/2 medium white onions, chopped
◦ 1/4 cup kalamata olives, chopped
◦ 1/2 medium green bell peppers, diced
◦ 2 medium roma tomatoes, diced
◦ 1/2 medium carrots, scrubbed and shredded
◦ 2 tablespoons parsley, chopped
◦ 1 lemons, juice of
◦ 2 tablespoons extra virgin olive oil
◦ 2 teaspoons fresh thyme leaves or 1/2 teaspoon dried thyme leaves
◦ 1/2 teaspoon fennel seeds
◦ 1/2 teaspoon oregano ( Greek if you have it.)
◦ 1/2 teaspoon crushed red pepper flakes
◦ 1/2 cup feta cheese, crumbled
◦ 10 ounces baby spinach
- 1. Sort and wash lentils, place in a pan with bay leaf, cinnamon stick and stock.
- 2. Bring to a boil, reduce heat and simmer 15 to 20 minutes or until tender; drain, discarding the bay leaf and cinnamon stick.
- 3. While the lentils are cooking, place the minced garlic and onion in a small skillet adding 1 to 2 tablespoons of the lentil cooking liquid; cook the onions and garlic until soft and lightly browned.
- 4. Place the lentils in a large bowl adding the olives through parsley; stir in cooked onion and garlic.
- 5. Combine the fennel seeds, oregano and red pepper flakes, crushing to release the flavors; add to the lentil mixture.
- 6. Drizzle with the lemon juice and olive oil.
- 7. Add feta cheese and mix to combine, season with salt and pepper to taste.
- 8. Chill for several hours before serving.
- 9. Divide the salad greens among chilled plates and top with lentil salad mixiture.
Serving Size: 1 (118 g)
Servings Per Recipe: 6
Amount Per Serving
% Daily Value
Calories from Fat 75
Amount Per Serving
% Daily Value
Total Fat 8.4g
Saturated Fat 2.6g
Sugars 3.0 g
Total Carbohydrate 25.6g
Dietary Fiber 11.9g
Sugars 3.0 g
Chicken and Spinach Salad
- Celery Sticks – 3, thinly sliced
- Cucumber – 1/2, thinly sliced
- Spring Onions – 2, thinly sliced
- Spinach Leaves – 250 gms
- Fresh Flat-leaf Parsley – 3btlsp
- Boneless Roast Chicken – 350 gms, sliced thinly
1 Granny Apple sliced or cubed
For the Dressing:
- Fresh Ginger – 1 inch piece, grated finely
- Olive Oil – 3 tblsp
- White Wine Vinegar – 1 tblsp
- Clear Honey – 1 tblsp
- Ground Cinnamon – 1/2 tsp
- Salt and Pepper as desired
- Toss the celery, cucumber and spring onions in a large bowl with the spinach leaves and parsley and apple slices.
- Transfer the salad to serving plates and arrange the chicken on top.
- To make the dressing, put all the ingredients into a small screw-top jar and shake until well blended.
Pour the dressing over the salad.
Chicken Avocado Salad
- Mixed Salad Leaves – 125 gms, rinsed and dried (romaine, radicchio, escarole and endive. Use one of these or as many as you want.
- Boneless Cooked Chicken – 400 gms, shredded
- Clementine – 2, separated into segments
- Celery Sticks – 2, thinly sliced
- Red Onion – 1/2, halved and thinly sliced
- 2 chopped fresh scallion or 2 tbsp fresh chives, snipped
- Avocados – 2
Toasted Sunflower Seeds – to garnish (optional)
For the Dressing:
- Extra Virgin Olive Oil – 125 ml
- Chinese Rice Wine Vinegar – 3 tbsp or Balsamic
- Dijon Mustard – 1/2 tsp
Salt and Pepper – as required
- To make the dressing, put all the ingredients into a small screw-top jar and shake until well blended.
- Put the salad leaves into a bowl, add about one third of the dressing and lightly toss.
- Add the chicken, orange slices, celery, onion, chives and the remaining dressing and toss again.
- Cut the avocados in half and remove the stone, then peel away the skin.
- Cut the flesh into thin slices, add to the other ingredients and gently toss together, making sure the avocado slices are completely coated with the dressing so they don’t discolour.
- Arrange on individual plates, sprinkle with sunflower seeds and serve with pitta crisps on the side.
Lime Mahi Mahi
Prep Time: 5 minutes Cooking Time: 15 minutes Yield: 4 servings
Ingredients: 4 portions, 6-8 ounces each, mahi mahi fillets 2 limes, juiced 2 inches fresh ginger root, grated, about 1 1/2 tablespoons 3 tablespoons dark tamari soy sauce 1 tablespoon olive oil 1 lemon salt and pepper
- 1. Season mahi mahi fillets with salt and pepper.
- 2. Combine the lime juice, dark soy sauce, ginger and a little oil in a shallow dish.
- 3. Turn the mahi mahi in the citrus soy marinade and let it sit for 10 minutes.
- 4. Preheat skillet on medium-high heat.
- 5. Cook with marinade for 6 minutes per side for a 1-inch fillet or until fish is firm and opaque.
- 6. Garnish with a slice of lemon and serve.
Prep Time: 5 minutes Cooking Time: 10 minutes Yield: 2 servings
Ingredients: 2 8-ounce tilapia fillets 1/2 pound fresh shiitake mushrooms, sliced thinly 3 stalks scallions, sliced thinly 1 teaspoon fresh sage (optional) 1 teaspoon grated lemon peel 5 teaspoons olive oil salt and pepper to taste
- 1. In a skillet, heat oil and sage and cook fish 2-3 minutes on each side. Remove from pan.
- 2. Add shiitake mushrooms.
- 3. Cook for another 2 or 3 minutes.
- 4. Remove from heat, place mushrooms over fillets and sprinkle with lemon peel.
- 5. Garnish with scallions. Serve and enjoy!
Tuna Steaks with a Cucumber Dill Salsa
Prep Time: 10 minutes Cooking Time: 10 minutes Yield: 4 servings
Ingredients: 4 tuna steaks half a large cucumber 1 cup purple kale, finely chopped 2 tablespoons fresh dill, chopped 3 tablespoons olive oil 1 tablespoon red wine vinegar salt and black pepper
- 1 Scoop out the seeds of the halved cucumber. Then dice and mix with the dill and kale.
- 2 Heat a skillet over medium-high heat. Rub a bit of oil on tuna steaks and cook for 2-3 minutes on each side. Time will vary due to thickness and preference. Most enjoy tuna medium-rare, leaving it pink in the middle.
- 3 Place tuna steaks on plates and top with cucumber salsa.
- 4 Keep skillet over heat and add oil, vinegar and a pinch of salt and ground pepper to taste. Let sizzle for a few seconds and then drizzle over fish with salsa.
- 5 Serve immediately.
Recipe for Broccoli and Cannelloni Beans
2tbs Olive Oil
½ head of Broccoli
In a frying pan, coat with olive oil and melt the garlic.
Add 1 cup of vegetable broth. Simmer for 2 or 3 minutes
Add chopped Broccoli. When Broccoli turns green, about 3 minutes, add can of beans. Add some of the sauce from the can for thickening your sauce.
Simmer until you can smell the broccoli. It should be al dente.
You can serve this over brown rice, or quinoa for a fiber rich meal.
Tip: You can substitute chick peas (garbonza beans) for the canneloni beans
VEGAN DISHES FROM DR. NEAL BARNARD
Makes 8 servings
Quinoa can add variety to your diet and contains more protein than other grains.
1 yellow or red onion, chopped
1/2 cup chopped celery
1/2 cup chopped carrot
1 tablespoon minced garlic
2 teaspoons ground cumin
1 teaspoon dried oregano
2 cups dry quinoa, washed and dried
3 cups boiling water or vegetable broth (add 1 teaspoon salt if using water or unsalted broth)
Sauté onion, celery, carrot, and garlic until they start to caramelize or turn brown. Add cumin, oregano, and quinoa. Stir constantly and cook for about 3 more minutes to allow spices and quinoa to toast. Add boiling salted water or vegetable broth. Cover and cook for about 20 minutes or until all the liquid has completely absorbed and the quinoa has “bloomed.” Do not stir during cooking and make sure the lid is tight to prevent moisture from escaping. Remove from heat and allow quinoa to sit for 5 to 10 minutes. Add cilantro or parsley, if using. Fluff with a fork and serve.
Stored in a covered container in the refrigerator, leftover Quinoa Pilaf will keep for up to 3 days.
Tip: For a variation, omit cumin and oregano and add 1 teaspoon dried thyme, rosemary, and/or sage.
- Calories: 172
- Fat: 2.6 g
- Saturated Fat: 0.3 g
- Calories from Fat: 13.8%
- Cholesterol: 0 mg
- Protein: 6 g
- Carbohydrates: 32 g
- Sugar: 3.6 g
- Fiber: 3.1 g
- Sodium: 318 mg
- Calcium: 45 mg
- Iron: 4.4 mg
- Vitamin C: 1.7 mg
- Beta Carotene: 647 mcg
- Vitamin E: 0.8 mg
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.
Makes 6 burgers
These burgers make a great summer meal with potato salad, corn on the cob, and watermelon.
1 cup cooked garbanzo beans
Drain garbanzo beans and mash coarsely. Mix with brown rice, oats, celery, onion, garlic, soy sauce, paprika, and black pepper.
Form into six patties. Cook in a vegetable oil-sprayed non-stick skillet over medium heat until lightly browned on both sides.
Warm up the buns, then spread with Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, and ketchup. Place a burger patty on each bun then top each with a tomato slice, onion slice, lettuce leaf, and top bun.
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
Black Bean Hash
Makes about 6 1-cup servings
Serve this colorful hash for a hearty breakfast or a satisfying dinner. For a take-along meal, roll it in a flour tortilla.
2 teaspoons olive oil
1 onion, chopped or sliced
3 garlic cloves, minced
1 large red potato, cut into 1/4-inch cubes
1 small green bell pepper, seeded and diced
1 cup chopped tomatoes, fresh or canned
1 tablespoon chili powder
3/4 cup water
1/4 teaspoon chili powder
1 15-ounce can black beans, drained and rinsed
1 cup frozen corn
1/4 - 1/2 teaspoon salt
Heat oil in a large skillet. Add onion, garlic, and potato. Cook, stirring frequently, for 3 minutes.
Add bell pepper, tomatoes, chili powder, cumin, and water. Cover and simmer until potatoes are soft, about 10 minutes.
Stir in beans and corn. Add salt to taste.
Per 1-cup serving
- Calories: 163
- Fat: 3.2 g
- Saturated Fat: 0.4 g
- Calories from Fat: 17.7%
- Cholesterol: 0 mg
- Protein: 6.7 g
- Carbohydrates: 29.9 g
- Sugar: 3.1 g
- Fiber: 7.9 g
- Sodium: 217 mg
- Calcium: 92 mg
- Iron: 4.9 mg
- Vitamin C: 21.9 mg
- Beta Carotene: 322 mcg
- Vitamin E: 0.9 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
Shrimp and Plum Kebabs*
Prep Time: 25 mins
Cook Time: 8 mins
Total Time: 33 mins
3 tablespoon oil, canola
2 tablespoon cilantro, fresh
1 teaspoon lime zest
3 tablespoon lime juice
1/2 teaspoon salt
12 large shrimp, raw
3 medium pepper(s), jalapeno
2 medium plum(s)
1. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3 tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapeños and plums to the remaining marinade; toss to coat.
2. Preheat grill to medium-high.
3. Make 4 kebabs, alternating shrimp, jalapeños and plums evenly among four 10-inch skewers. (Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked through, about 8 minutes total. Drizzle with the reserved dressing.
Nutritional Info (Per serving):
Calories: 194, Saturated Fat: 1g, Sodium: 446mg, Dietary Fiber: 1g, Total Fat: 8g, Carbs: 5g, Cholesterol: 221mg, Protein: 24g
Carb Choices: 0.5
Source: Everyday Health
Seared Tilapia with Asparagus and Spicy Mint
- 2 pounds thin, tender asparagus, trimmed
- 3 tablespoons coarsely chopped mint leaves
- 1 small garlic clove, finely chopped
- 1/2 teaspoon finely grated lemon zest
- Pinch red pepper flakes
- 2 tilapia fillets (about 1 pound total), halved
- Salt and freshly ground black pepper
- 1 tablespoon extra virgin olive oil, plus 4 teaspoons oil for drizzling
1. Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
3. Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
4. Serve the tilapia with the asparagus
Nutritional analysis per serving
Calories 230; Total Fat 10.5g (Sat Fat 2g, Mono Fat 7g, Poly Fat 1g) ; Protein 28g; Carb 9g; Fiber 5g; Cholesterol 57mg; Sodium 184mg
Vegetables and Lean Sirloin in Crock Pot
Prep Time: 25 minutes
Cook Time: 8 hours
Total Time: 8 hours, 25 minutes
- 1 lb. baby carrots or regular carrots, cut into chunks
- butternut squash (or other root vegetables)
- steak 4 oz per person portion cut into cubes
- 4 sweet potatoes, scrubbed, cut into 1-1/2" pieces (or white potatoes)
- 1 onion, chopped
- ¼ teaspoon Turmeric
- 2 cloves garlic, minced
- 3 Tbsp. olive oil
- 1/4 tsp. salt
- 1/8 tsp. pepper
- 1 cup vegetable broth
- 1 cube beef bullion
- * add red wine for flavor
Dust cubed steak with whole wheat flour.
Combine vegetables, liquids, olive oil, salt and pepper in a 3-4 quart crockpot and stir to combine. Cover and cook on low for 7-9 hours or until vegetables are tender when pierced with a fork. 6-8 servings