Banana Oat Cookies

www.drfuhrman.com

 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. Mix well. 
 4. Drop by tablespoons onto a non-stick cookie sheet. If desired, flatten a little and make an indentation into the center of the cookie. Add the fruit spread. 
 5. Bake for 13 minutes or until golden brown. 
 Makes 14 cookies. 

Enjoy! 

Sweet Walnut Salad

1/4 cup walnuts (I'm just guessing on these measurements, I just put on a handful and put on what looks like a good amount)
1/4 c craisins (Same as above)
1 cup spinach
2 cups lettuce (whatever kind you prefer)
raspberry walnut vinaigrette (I like the Newman's brand), or any vinaigrette you prefer

Mix salad ingredients together and pour on 1-2 Tb vinaigrette and mix it so it coats the whole salad. You only want enough to make the salad not dry, you don't want to saturate it. Has a nice sweet flavor that is balanced out by the nuts. Almonds are a great substitute for the walnuts.

Arugula and Spinach Stuffed Pitas with Watercress Pesto

www.drfuhrman.com

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

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! 

Bean Dip

2 cups or 1 can black beans, rinsed
2 cups or 1 can pinto beans, rinsed
1 cup chick peas
1 can drained corn, or 2 cups thawed frozen corn
1/4 c red onion
1-2 roma tomatoes, diced
1 clove garlic, minced
1 jalapeno pepper, seeded and finely chopped
2 Tb white vinegar
1 Tb lime juice
1 Tb basil
1 Tb oregano

Mix all ingredients together in large bowl. Tastes better cold, so I let it sit in the fridge for a while, but it is great right after you make it too. I use this a lot on salads as well. I use this a lot on salads as well, it makes it a lot more substantial. It makes a lot, so you may want to half it.

Avocado Salsa

1 cup finely chopped tomato
1/2 cup chopped peeled avocado
1/2 cup chopped fresh cilantro
2 Tb finely chopped red onion
3 Tb fresh lime juice
1/4 tsp sea salt
1 garlic clove, minced
1 jalapeno pepper, seeded and minced

Combine all ingredients and mash lightly with fork.

We eat this as a side with lettuce and toasted corn tortillas; we also use it as a salad dressing, just add some black beans and it tastes great!

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 

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.
 
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

1. In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2. Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3. Ladle soup into 4 individual bowls, and top each bowl with 1 tablespoon of the sour cream and 1/2 tablespoon green onion. 

 Alterations: We omit the sour cream and add two cups frozen corn or one can of drained corn. We also toast corn tortillas and toast them in the oven, cut them in strips/chips and eat with avocado salsa or dip in the soup.