Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss (39 page)
Read Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss Online
Authors: Joel Fuhrman
MANGO SALSA
S
ERVES
4
1 ripe mango, peeled, pitted, and cut into small pieces
3 green onions, chopped
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lemon juice
2 teaspoons seeded and chopped jalapeño
Combine all the ingredients in a small bowl.
SESAME GINGER SAUCE
S
ERVES
4
cup water
½ cup raw tahini
2 tablespoons fresh lemon juice
1 teaspoon white miso
1 tablespoon finely grated fresh ginger
2 dates, pitted
1 clove garlic, pressed
dash crushed red pepper flakes
Blend all the ingredients in a food processor or high-powered blender. Add more water if needed to achieve the desired consistency.
Note: Serve with steamed or water-sautéed vegetables. This sauce goes well with bok choy, asparagus, or kale.
SIMPLE GUACAMOLE
S
ERVES
4
2 ripe avocados, peeled and pitted
½ cup finely chopped onion
¼ cup minced fresh cilantro
2 tablespoons fresh lime juice
¼ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
Using a fork, mash the avocados in a small bowl. Add the remaining ingredients and stir well. Cover and chill.
TOFU RANCH DRESSING/DIP
S
ERVES
4
6 ounces silken tofu
3 dates, pitted
1 clove garlic, peeled
¼ cup finely chopped green onion
3 tablespoons water
2 tablespoons fresh lemon juice
1½ tablespoons dried Italian seasoning
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh dill
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
dash cayenne pepper (optional)
Blend all the ingredients in a high-powered blender or food processor until smooth and creamy.
Note: Use as a dressing, dip, spread, or mayonnaise substitute in your favorite recipes. Store in the refrigerator in an airtight container for up to 5 days.
ASPARAGUS SHIITAKE SALAD WITH CREAMY SESAME DRESSING
S
ERVES
4
1 cup unsweetened soy, hemp, or almond milk
2 tablespoons Dr. Fuhrman’s Riesling Raisin Vinegar or rice vinegar
1 tablespoon raw cashew butter or 2 tablespoons raw cashews
1 teaspoon toasted sesame oil
7 dates, pitted, or to taste, soaked in water for 30 minutes (soaking liquid reserved)
½ clove garlic, chopped
2 medium beets, peeled and sliced ½ inch thick
½ cup water
8 ounces shiitake mushrooms, sliced
1 pound asparagus, cut diagonally into 2-inch pieces
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon garlic powder
1 medium red bell pepper, seeded and thinly sliced
½ cup sliced water chestnuts
4 cups watercress
2 cups bean sprouts
To make the dressing, lightly toast 2 tablespoons of the sesame seeds in a pan over medium heat for 5 minutes, shaking the pan frequently. Set aside.
In a food processor or high-powered blender, blend the remainingcup sesame seeds along with other dressing ingredients except the soaking liquid, until smooth and creamy. Stir in the sesame seeds. Use the soaking liquid to thin the dressing as needed.
To make the salad, preheat the oven to 400 degrees. Place the beets and water in a baking pan. Cover and roast for 20 minutes. Continue roasting, uncovered, until tender. If needed, add more water to keep the beets from drying out. Set aside.
Meanwhile, water sauté the mushrooms over high heat for about 5 minutes, using only enough water to keep them from scorching. When the mushrooms are tender and juicy, add the asparagus and water sauté until slightly tender but still crisp, about 5 minutes. Toss with the VegiZest and garlic powder. Remove from the heat and toss with the bell pepper and water chestnuts.
Place the watercress on a plate and pile the vegetable mixture on top. Drizzle the dressing over all, topping with the bean sprouts. Arrange the roasted beets around the edge.
BLACK BEAN MANGO SALAD
S
ERVES
3
1 mango, peeled, pitted, and cubed
2 tablespoons chopped fresh cilantro
4 green onions, thinly sliced
1 medium red bell pepper, seeded and chopped
½ cup frozen corn, thawed, or fresh corn off the cob
3 cups cooked black beans or 2 (15-ounce) cans no- or low-salt black beans, drained and rinsed
3 tablespoons fresh lime juice
1 teaspoon minced fresh garlic
1 teaspoon dried oregano
1 teaspoon ground cumin
dash chili powder
9 cups chopped romaine lettuce
If using fresh corn, water sauté for 5 minutes or until tender. Mix all the ingredients except the lettuce in a bowl. Let stand for at least 15 minutes. Serve on top of the lettuce.
Note: The vegetable mixture without the mango can be made a day ahead and refrigerated. Add the mango and a splash of lime juice just before serving.
SOUTHERN-STYLE MIXED GREENS
S
ERVES
2
1 cup water
1 clove garlic, minced
dash black pepper
1½ cups cooked black-eyed peas or 1 (15-ounce) can no-salt-added or low-sodium black-eyed peas, drained and rinsed
1 cup seeded and chopped yellow bell pepper
1 cup chopped fresh tomato
cup chopped fresh parsley
¼ cup chopped red onion
2 tablespoons balsamic or fig vinegar
10 ounces (about 7 cups) mixed salad greens
Combine the water, garlic, and black pepper in a large saucepan; bring to a boil. Add the black-eyed peas; cover and simmer over low heat for 10 minutes. Drain.
In a bowl, combine the black-eyed peas, bell pepper, tomato, parsley, onion, and vinegar. Cover and chill for 3 hours or overnight. Serve over the salad greens.
Note: If you can’t find no- or low-salt black-eyed peas, use no- or low-salt small white beans instead.
