This is the chicken curry recipe I've always used, I just used vegetables instead of chicken. You can used whatever veggies you have around, it doesn't have to be these specifically. The curry sauce has a really strong flavor, so even if you put in veggies that aren't your favorite, they will still taste great.
3-4 cups sliced vegetables (I like carrot, potato, green beans, and mushrooms. I haven't tried it yet, but I think broccoli would be really good too)sp ground cinnamon
1 tsp ground cinnamon
1 bay leaf
2 cloves crushed garlic
3 onions, chopped
1/4 tsp ground ginger
1 tsp paprika
3 Tb curry powder
1/2 tsp white sugar
1/2 lemon, juiced
1/2 tsp cayenne pepper
1 Tb tomato paste
1 pinch salt
1/4 c olive oil (may sub water)
water to cover
Saute the onions in olive oil or water until browned. Add the cinnamon and the bay leaf. Continue stirring and add the ginger, paprika, curry powder, sugar, salt, and garlic. Continue stirring for 2 minutes. Mixture will become much like a paste.
Add veggies and tomato. Add enough water to just cover all veggies. Simmer until tender, about 20 minutes.
Just before serving, add the lemon juice and the cayenne pepper. Simmer for 5 more minutes. Serve hot over brown rice.
Showing posts with label Main dishes. Show all posts
Showing posts with label Main dishes. Show all posts
Sunday, January 29, 2012
Saturday, January 28, 2012
Stuffed Peppers
This is one of our new favorites, tons of flavor and very filling!
4 green bell peppers
1 tsp olive oil (we just used water)
1 sm onion, chopped
1 clove garlic, minced
1 tsp oregano
1 tsp basil
2 carrots, julienned
1 c peas, fresh or frozen (we used green beans instead)
1 tomato, diced
1/2 c walnuts, finely chopped
1 1/2 c cooked brown rice
2-3 c tomato sauce (we used low sodium spaghetti sauce)
Preheat oven to 350 degrees. Wash and clean peppers. Cut off tops and remove seeds and membrane. Place prepared peppers on steamer rack and steam 3-4 minutes (we suggest 5, ours weren't totally done).
Meanwhile, heat oil in large skillet, add onion and garlic. Saute 1 minute. Add herbs, carrots, and beans. Continue to cook 3-5 minutes or until carrots are tender, stirring constantly. Reduce heat and add the tomato, walnuts, brown rice, and 1/2 c tomato sauce. Heat through.
Stuff mixture into peppers. Spread 1/2 c sauce in bottom of baking dish. Stand peppers upright. Pour remaining sauce over the tops of peppers. Bake in oven 30 minutes.
Enjoy!
4 green bell peppers
1 tsp olive oil (we just used water)
1 sm onion, chopped
1 clove garlic, minced
1 tsp oregano
1 tsp basil
2 carrots, julienned
1 c peas, fresh or frozen (we used green beans instead)
1 tomato, diced
1/2 c walnuts, finely chopped
1 1/2 c cooked brown rice
2-3 c tomato sauce (we used low sodium spaghetti sauce)
Preheat oven to 350 degrees. Wash and clean peppers. Cut off tops and remove seeds and membrane. Place prepared peppers on steamer rack and steam 3-4 minutes (we suggest 5, ours weren't totally done).
Meanwhile, heat oil in large skillet, add onion and garlic. Saute 1 minute. Add herbs, carrots, and beans. Continue to cook 3-5 minutes or until carrots are tender, stirring constantly. Reduce heat and add the tomato, walnuts, brown rice, and 1/2 c tomato sauce. Heat through.
Stuff mixture into peppers. Spread 1/2 c sauce in bottom of baking dish. Stand peppers upright. Pour remaining sauce over the tops of peppers. Bake in oven 30 minutes.
Enjoy!
Friday, January 27, 2012
Veggie and Sweet Potato Lasagna
Ingredients:
- 2 tablespoons extra virgin olive oil
- 1 small onion, diced
- 4 cloves garlic, minced
- 8 oz white or baby bella mushrooms, finely diced
- 1 red bell pepper, diced
- 1 carrot, peeled and diced
- ½ teaspoon Herbs de Provence
- 2 teaspoons salt
- 1 teaspoon freshly ground black pepper
- ¼ cup tomato paste
- 24 oz jar of prepared tomato marinara sauce
- 2 cups of pureed sweet potato (from approx 2 sweet potatoes)
- 1 package (9 oz) no boil whole wheat lasagna noodles
- 2-3 tomatoes, thinly sliced
- 3 tablespoons bread crumbs
- 2 tablespoons extra virgin olive oil
Method:
The key to this lasagna is to dice the vegetables finely; this creates a layer that mimics the texture and feel of the traditional meat layer, but this taste so much better! Serves 6.
1. To make the sweet potato puree, pierce the skin in several places with a knife. Either set the sweet potatoes on a baking sheet lined with tin foil, bake at 350 degrees for an hour, or set them on a microwave safe plate and microwave for 10-15 minutes or until tender. Peel the skin and discard. Mash insides with a fork. Set aside.
2. In a large sauté pan over medium high heat, add 2 tablespoons extra virgin olive oil. Add the onion, garlic, mushrooms, red bell pepper, carrot, Herbs de Provence, salt, and pepper. Sauté for 8-10 minutes. Add the tomato paste and mix well. Add ½ the jar of marinara sauce or about 1 ½ cups. Allow the mixture to come to a boil and remove from heat.
3. Preheat the oven to 400 degrees F. Divide the box of noodles into four even stacks. Assemble the lasagna by covering the bottom of a 9 x 13 inch baking dish with half the remaining marinara sauce (about ¾ cup). Next, lay out one stack of noodles in a single layer. On top of the noodles, spread ½ the vegetable mixture evenly. Top with another single layer of noodles. Next, spread out the sweet potato evenly and top with another layer of noodles. Then, add the remaining vegetable mixture. Top with the remaining noodles and spread the remainder of the marinara sauce over top. Cover the lasagna with thinly sliced tomatoes. Sprinkle the breadcrumbs over top and drizzle with extra virgin olive oil.
4. Cover with tin foil and bake at 400 degrees F for 50-55 minutes. Remove the tin foil half way through to ensure the top gets crisp and golden. Remove from oven and let cool 10-15 minutes before serving.
Helpful hints: I didn't have enough mushrooms so I cut up a zucchini very finely. I liked it in the dish.
~Months ago we bought this thing called a vidalia chop wizard at Bed, Bath and Beyond. It is awesome and has been one of the most used tools on this diet. There are two different sizes to chop. And what I love is that it can get the veggies really little. That's what I used for this lasagna.
~I used spaghetti sauce. I would suggest a low sodium one, because this seemed to have more salt in it than I would have liked.
~I have no idea what Herbs de Provence is, so I used italian seasoning in the same measurement.
~On top of each veggie layer I added fat free cheese.
~For the bread crumbs I just toasted 2 slices of whole wheat bread, broke them up in smaller pieces and then put them in the food processor and pulsed it until they looked like bread crumbs.
I really liked this recipe. I had a ton of left overs and for me that seems to be the key to stay on track better because it gives me several different meals after I've made it. I got this recipe from a website called mygreendiet.com. I saw her on the Studio 5 show last year and I got her book. The book I have has tons of recipes. The only thing is in some of her recipes she will use oil and more carbs. But I'm realizing I have to do what I like and sometimes I adjust it or just follow the exact directions. ENJOY!!
1. To make the sweet potato puree, pierce the skin in several places with a knife. Either set the sweet potatoes on a baking sheet lined with tin foil, bake at 350 degrees for an hour, or set them on a microwave safe plate and microwave for 10-15 minutes or until tender. Peel the skin and discard. Mash insides with a fork. Set aside.
2. In a large sauté pan over medium high heat, add 2 tablespoons extra virgin olive oil. Add the onion, garlic, mushrooms, red bell pepper, carrot, Herbs de Provence, salt, and pepper. Sauté for 8-10 minutes. Add the tomato paste and mix well. Add ½ the jar of marinara sauce or about 1 ½ cups. Allow the mixture to come to a boil and remove from heat.
3. Preheat the oven to 400 degrees F. Divide the box of noodles into four even stacks. Assemble the lasagna by covering the bottom of a 9 x 13 inch baking dish with half the remaining marinara sauce (about ¾ cup). Next, lay out one stack of noodles in a single layer. On top of the noodles, spread ½ the vegetable mixture evenly. Top with another single layer of noodles. Next, spread out the sweet potato evenly and top with another layer of noodles. Then, add the remaining vegetable mixture. Top with the remaining noodles and spread the remainder of the marinara sauce over top. Cover the lasagna with thinly sliced tomatoes. Sprinkle the breadcrumbs over top and drizzle with extra virgin olive oil.
4. Cover with tin foil and bake at 400 degrees F for 50-55 minutes. Remove the tin foil half way through to ensure the top gets crisp and golden. Remove from oven and let cool 10-15 minutes before serving.
Helpful hints: I didn't have enough mushrooms so I cut up a zucchini very finely. I liked it in the dish.
~Months ago we bought this thing called a vidalia chop wizard at Bed, Bath and Beyond. It is awesome and has been one of the most used tools on this diet. There are two different sizes to chop. And what I love is that it can get the veggies really little. That's what I used for this lasagna.
~I used spaghetti sauce. I would suggest a low sodium one, because this seemed to have more salt in it than I would have liked.
~I have no idea what Herbs de Provence is, so I used italian seasoning in the same measurement.
~On top of each veggie layer I added fat free cheese.
~For the bread crumbs I just toasted 2 slices of whole wheat bread, broke them up in smaller pieces and then put them in the food processor and pulsed it until they looked like bread crumbs.
I really liked this recipe. I had a ton of left overs and for me that seems to be the key to stay on track better because it gives me several different meals after I've made it. I got this recipe from a website called mygreendiet.com. I saw her on the Studio 5 show last year and I got her book. The book I have has tons of recipes. The only thing is in some of her recipes she will use oil and more carbs. But I'm realizing I have to do what I like and sometimes I adjust it or just follow the exact directions. ENJOY!!
Tuesday, January 24, 2012
Antelope Jerky and Spaghetti a la Sqaush e Lentil
Hey everyone,
First of all, I have been excellent at meals. My meals are totally Dr. Fuhrman approved. However, it's between meals that I suck. For example, my roommate brought some antelope jerky from home. Apparently her dad's a bug hunter. Anyway, it's amazing! That's been my weakness this week because she's been like, "Oh, eat as much as you want." It's really hard to resist. Every week it's something else for me. Oh well.
So I made up a new recipe that I love!!! I had some things in my cupboard that I really wanted to use, so I had to be kind of creative, but it worked out really well, and it's one of my new favorite things to eat. I like to experiment with food, and I think even the Fuhrman diet leaves room for some creativity. There aren't exact measurements with this recipe (like I said, I was experimenting), but just try it out and use some common sense, and it will still taste wonderful. I've attached some pictures at the end so you can kind of see what it looks like. It's not difficult, so don't let the bulky instructions intimidate you.
Spaghetti a la Squash e Lentil (my random name for it)
You will need:
1 big spaghetti squash
Spaghetti sauce (low sodium)
Lentils
Some sort of meat flavored liquid
1 green pepper
Half of an onion (or more, if you want)
Spices (Cayenne pepper, oregano, garlic -- whatever you want)
First -- Cook one big spaghetti squash. Keep an eye on the squash throughout the cooking process. (In case you don't know how to cook spaghetti squash, just cut it in half lengthwise, scoop out the seeds, and then put it face down on a pan at about 350-375 degrees for about an hour or until soft. When it's done you just scoop out the inside and it comes out like spaghetti.) If you don't want to use spaghetti squash, you can just use wheat noodles. But I prefer spaghetti squash; I think it has a nice texture.
Second -- While the spaghetti squash is cooking, you make your sauce. This is where the lentils come in. You need about three times as much liquid as you have lentils. So add your liquid to the sauce pan (if you're doing half a cup of lentils, then do 1 and half cups of liquid). Add the liquid. I like using lentils because they absorb flavors, so they can take the place of meet in your spaghetti dish. So make sure you don't just use water for your liquid. When I did it, I didn't have much in my apartment, so I added a beef flavoring packet from a top ramen packet in my cupboard. But you can use anything -- seasoning packets, chicken/beef broth, bullion cubes, etc.
Third -- Add your lentils. When liquid comes to a boil, turn heat down to a simmer and cover. Make sure there's always enough liquid around the lentils so that they can get soft. Just eyeball it. I had to keep adding water. Stir occasionally.
Fourth -- While lentils are cooking, cut up half an onion (or more, whatever you want really), and green pepper. Sauté onion and green pepper in a separate pan. I just scoop a couple of table spoons of the liquid from the lentils to use in sauteing the onions and peppers.
Fifth -- Once green peppers and onions are soft, add them to the lentils. Turn up the heat (to about medium, or a little less), and let them simmer together. Stir occasionally. Add spices if you want. The longer this sits, the better because the flavors can seep into the lentils. However, if you don't have time to wait, you can pull this off the stove as soon as the lentils are completely soft.
Sixth -- Once lentils are soft, add spaghetti sauce--however much you want. I added about half a cup.
Seventh -- When the spaghetti squash is done, pull it out, scoop out the inside. Serve spaghetti squash with lentil sauce on top.
It's super delicious! Sorry I don't have exact measurements, but it was an experiment. Just be creative, and try different things. I'm sure it will be tasty. Enjoy!
This is a picture of the lentil, green pepper, and onion mixture.
This is a picture of the lentil mixture after I added the spaghetti sauce.
This is a picture of what the spaghetti squash looks like after I scooped it out.
And this is the finished meal! Yum!
First of all, I have been excellent at meals. My meals are totally Dr. Fuhrman approved. However, it's between meals that I suck. For example, my roommate brought some antelope jerky from home. Apparently her dad's a bug hunter. Anyway, it's amazing! That's been my weakness this week because she's been like, "Oh, eat as much as you want." It's really hard to resist. Every week it's something else for me. Oh well.
So I made up a new recipe that I love!!! I had some things in my cupboard that I really wanted to use, so I had to be kind of creative, but it worked out really well, and it's one of my new favorite things to eat. I like to experiment with food, and I think even the Fuhrman diet leaves room for some creativity. There aren't exact measurements with this recipe (like I said, I was experimenting), but just try it out and use some common sense, and it will still taste wonderful. I've attached some pictures at the end so you can kind of see what it looks like. It's not difficult, so don't let the bulky instructions intimidate you.
Spaghetti a la Squash e Lentil (my random name for it)
You will need:
1 big spaghetti squash
Spaghetti sauce (low sodium)
Lentils
Some sort of meat flavored liquid
1 green pepper
Half of an onion (or more, if you want)
Spices (Cayenne pepper, oregano, garlic -- whatever you want)
First -- Cook one big spaghetti squash. Keep an eye on the squash throughout the cooking process. (In case you don't know how to cook spaghetti squash, just cut it in half lengthwise, scoop out the seeds, and then put it face down on a pan at about 350-375 degrees for about an hour or until soft. When it's done you just scoop out the inside and it comes out like spaghetti.) If you don't want to use spaghetti squash, you can just use wheat noodles. But I prefer spaghetti squash; I think it has a nice texture.
Second -- While the spaghetti squash is cooking, you make your sauce. This is where the lentils come in. You need about three times as much liquid as you have lentils. So add your liquid to the sauce pan (if you're doing half a cup of lentils, then do 1 and half cups of liquid). Add the liquid. I like using lentils because they absorb flavors, so they can take the place of meet in your spaghetti dish. So make sure you don't just use water for your liquid. When I did it, I didn't have much in my apartment, so I added a beef flavoring packet from a top ramen packet in my cupboard. But you can use anything -- seasoning packets, chicken/beef broth, bullion cubes, etc.
Third -- Add your lentils. When liquid comes to a boil, turn heat down to a simmer and cover. Make sure there's always enough liquid around the lentils so that they can get soft. Just eyeball it. I had to keep adding water. Stir occasionally.
Fourth -- While lentils are cooking, cut up half an onion (or more, whatever you want really), and green pepper. Sauté onion and green pepper in a separate pan. I just scoop a couple of table spoons of the liquid from the lentils to use in sauteing the onions and peppers.
Fifth -- Once green peppers and onions are soft, add them to the lentils. Turn up the heat (to about medium, or a little less), and let them simmer together. Stir occasionally. Add spices if you want. The longer this sits, the better because the flavors can seep into the lentils. However, if you don't have time to wait, you can pull this off the stove as soon as the lentils are completely soft.
Sixth -- Once lentils are soft, add spaghetti sauce--however much you want. I added about half a cup.
Seventh -- When the spaghetti squash is done, pull it out, scoop out the inside. Serve spaghetti squash with lentil sauce on top.
It's super delicious! Sorry I don't have exact measurements, but it was an experiment. Just be creative, and try different things. I'm sure it will be tasty. Enjoy!
This is a picture of the lentil, green pepper, and onion mixture.
This is a picture of the lentil mixture after I added the spaghetti sauce.
This is a picture of what the spaghetti squash looks like after I scooped it out.
And this is the finished meal! Yum!
Monday, January 23, 2012
Veggie Wrap
This was really good, even Taylor liked it! I used fat free cheese instead of the non dairy. For the guacamole we just took an avocado and mashed it with a little lemon juice and Salsa. Fast and easy...
Enjoy
Best Ever Veggie Wrap
Ranette
Serves: 2
Preparation Time: 25 minutes
Ingredients:
1 C. Sweet Potatoes (cut like french fries)
1/2 teaspoon olive oil
1/2 C. Spinach leaves
1 whole Avocado
1/4 C. Guacamole
1/2 C. Shredded Carrots
1/4 C. Shredded non-dairy cheese
2 Tortillas
Instructions:
Preheat oven to 350 degrees. Toss potatoes with small amount of olive oil and bake for 30 to 45 minutes or until lightly golden and tender.
When potatoes are done, spread two tortillas with guacamole then top with sliced avocado, spinach leaves, shredded carrots, cheese and potatoes and fold the wrap. You can either eat it like this, or put into a pan and brown on both sides. Slice in two and enjoy!
Enjoy
Best Ever Veggie Wrap
Ranette
Serves: 2
Preparation Time: 25 minutes
Ingredients:
1 C. Sweet Potatoes (cut like french fries)
1/2 teaspoon olive oil
1/2 C. Spinach leaves
1 whole Avocado
1/4 C. Guacamole
1/2 C. Shredded Carrots
1/4 C. Shredded non-dairy cheese
2 Tortillas
Instructions:
Preheat oven to 350 degrees. Toss potatoes with small amount of olive oil and bake for 30 to 45 minutes or until lightly golden and tender.
When potatoes are done, spread two tortillas with guacamole then top with sliced avocado, spinach leaves, shredded carrots, cheese and potatoes and fold the wrap. You can either eat it like this, or put into a pan and brown on both sides. Slice in two and enjoy!
Wednesday, January 18, 2012
Bean Enchilada
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.
This is one of my favorite Dr. Furhman recipes so far. However, instead of tomato sauce we usually just use enchilada sauce. Give it a try, it will be a regular..
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.
This is one of my favorite Dr. Furhman recipes so far. However, instead of tomato sauce we usually just use enchilada sauce. Give it a try, it will be a regular..
Thursday, January 12, 2012
Vegetable Bean Burrito
Vegetable Bean Burrito
Serves: 6
Preparation Time: 20 minutes
Ingredients:
1 head broccoli florets, chopped
1/2 head cauliflower florets, chopped
2 carrots, chopped
2 medium red bell peppers, seeded and chopped
1 medium zucchini, chopped
1 medium onion, chopped
4 cloves garlic, chopped
1 1/2 tablespoons Dr. Fuhrman's VegiZest or other no salt seasoning
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley
1 cup raw cashews or 1/2 cup raw cashew butter
1/2 cup unsweetened soy, hemp or almond milk
1 1/2 cups cooked pinto beans or 1 (15 ounce) can no salt added or low sodium pinto beans, drained and rinsed
6 whole wheat tortillas or large romaine lettuce leaves
no or low sodium salsa
Instructions:
Place 2 tablespoons water, the broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, VegiZest, basil, oregano, and parsley in a large covered pot. Saute for 15 minutes or until tender, adding more water if needed. In the meantime, place cashews and milk in a food processor or high-powered blender and blend until smooth. Add the cashew mixture and beans to the vegetables and mix thoroughly. Spread the mixture on the tortillas and roll up to form burritos. Serve with salsa.
These are really good, they take a long time to prepare, probably 20 -30 minutes . If don't have vegizest don't worry about it or maybe use a little Mrs Dash. ALso, you need Salsa to put on it....Good for several meals, I took to the office the other day for lunch and they were excellent..
Serves: 6
Preparation Time: 20 minutes
Ingredients:
1 head broccoli florets, chopped
1/2 head cauliflower florets, chopped
2 carrots, chopped
2 medium red bell peppers, seeded and chopped
1 medium zucchini, chopped
1 medium onion, chopped
4 cloves garlic, chopped
1 1/2 tablespoons Dr. Fuhrman's VegiZest or other no salt seasoning
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley
1 cup raw cashews or 1/2 cup raw cashew butter
1/2 cup unsweetened soy, hemp or almond milk
1 1/2 cups cooked pinto beans or 1 (15 ounce) can no salt added or low sodium pinto beans, drained and rinsed
6 whole wheat tortillas or large romaine lettuce leaves
no or low sodium salsa
Instructions:
Place 2 tablespoons water, the broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, VegiZest, basil, oregano, and parsley in a large covered pot. Saute for 15 minutes or until tender, adding more water if needed. In the meantime, place cashews and milk in a food processor or high-powered blender and blend until smooth. Add the cashew mixture and beans to the vegetables and mix thoroughly. Spread the mixture on the tortillas and roll up to form burritos. Serve with salsa.
These are really good, they take a long time to prepare, probably 20 -30 minutes . If don't have vegizest don't worry about it or maybe use a little Mrs Dash. ALso, you need Salsa to put on it....Good for several meals, I took to the office the other day for lunch and they were excellent..
Bean Burgers
Simple Sunny Bean Burgers
Serves: 2
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
Instructions:
Preheat the oven to 350 degrees. Lightly oil a baking sheet with a little olive oil on a paper towel.
Chop the sunflower seeds in a food processor or with a hand
chopper. Mash the beans in the food processor or with a potato masher
and mix with the sunflower seeds. Mix in the remaining ingredients and
form into six patties.
Place the patties on the baking sheet and bake for 25 minutes.
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. Return
the patties to the baking sheet, bottom side up, and bake for another
10 minutes.
These are one of my favorites.... I like to have ketchup with them... Really good with a Salad
Serves: 2
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
Instructions:
Preheat the oven to 350 degrees. Lightly oil a baking sheet with a little olive oil on a paper towel.
Chop the sunflower seeds in a food processor or with a hand
chopper. Mash the beans in the food processor or with a potato masher
and mix with the sunflower seeds. Mix in the remaining ingredients and
form into six patties.
Place the patties on the baking sheet and bake for 25 minutes.
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. Return
the patties to the baking sheet, bottom side up, and bake for another
10 minutes.
These are one of my favorites.... I like to have ketchup with them... Really good with a Salad
Sunday, January 8, 2012
Arugula and Spinach Stuffed Pitas with Watercress Pesto
www.drfuhrman.com
Instructions:
Slice bottom edge including root off garlic bulb. Lightly roast bulb for 15 minutes at 300 degrees. Cut open cloves and squeeze out soft cooked garlic. Combine the roasted garlic with the other pesto ingredients in a high-powered blender until smooth.
Spread pesto on whole grain pitas. Stuff pita with the remaining sandwich ingredients.
Alterations: We couldn't find watercress anywhere, so we just used spinach instead and made a spinach pesto, still tasted great. We also just used 1 Tb of dried basil instead of the leaves.
*I (Nina) thought that the garlic aftertaste was a little too strong, so I don't know that I would use the whole bulb, I had to brush my teeth twice and chew some gum to get the garlic taste out of my mouth. But while we were eating them, they were delicious!
Serves:
4
Preparation Time:
20 minutes
Ingredients:
PESTO
1 bulb garlic
2 cups watercress, stems removed
5 basil leaves
1/2 cup walnuts
4 tablespoons unsweetened soy, hemp or almond milk
SANDWICH
4 whole grain pitas
1 tomato, sliced
1/2 cup thinly sliced red onion
2 cups arugula
2 cups spinach
1 avocado, pit removed, sliced
Slice bottom edge including root off garlic bulb. Lightly roast bulb for 15 minutes at 300 degrees. Cut open cloves and squeeze out soft cooked garlic. Combine the roasted garlic with the other pesto ingredients in a high-powered blender until smooth.
Spread pesto on whole grain pitas. Stuff pita with the remaining sandwich ingredients.
Alterations: We couldn't find watercress anywhere, so we just used spinach instead and made a spinach pesto, still tasted great. We also just used 1 Tb of dried basil instead of the leaves.
*I (Nina) thought that the garlic aftertaste was a little too strong, so I don't know that I would use the whole bulb, I had to brush my teeth twice and chew some gum to get the garlic taste out of my mouth. But while we were eating them, they were delicious!
Saturday, January 7, 2012
Tomato Bisque/Pasta Sauce
- 3 cups carrot juice
- 1 1/2 pounds tomatoes, chopped or 1 (28 oz) can whole tomatoes, no-salt-added or low sodium (San Marzano variety is best, lower acid and sweeter)
- 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
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.
From Dr. Fuhrman's website
Alterations: This is a good soup, but Tanner and I found it tastes a little like eating tomato sauce. So we put it on whole wheat or rice noodles and it tastes great! We substituted Mrs. Dash's Tomato Basil Garlic seasoning for the MatoZest and added walnuts instead of cashews because we didn't have any. We also added mushrooms after it had been blended and let them cook another ten minutes.
Black Bean Soup
- 2 (15 ounce) cans black beans, drained and rinsed
- 1 1/2 cups vegetable broth
- 1 cup chunky salsa
- 1 teaspoon ground cumin
- 4 tablespoons sour cream
- 2 tablespoons thinly sliced green onion
- In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
- Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
- Ladle soup into 4 individual bowls, and top each bowl with 1 tablespoon of the sour cream and 1/2 tablespoon green onion.
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