Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss (41 page)
Read Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss Online
Authors: Joel Fuhrman
ASIAN VEGETABLE STIR FRY
S
ERVES
4
14 ounces extra-firm tofu, cubed
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
¼ teaspoon crushed red pepper flakes
½ cup brown rice and/or wild rice
2 tablespoons Spike salt-free seasoning or other no-salt seasoning
¼ cup unhulled sesame seeds
¼ cup plus 2 tablespoons 100% apricot fruit spread
¼ cup unsalted natural peanut butter or raw cashew butter
2 tablespoons fresh chopped ginger
4 cloves garlic, chopped
4 teaspoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
cup water
¼ cup Dr. Fuhrman’s Black Fig Vinegar or balsamic vinegar
1 teaspoon arrowroot powder
For the vegetables:¼ teaspoon crushed red pepper flakes
2 tablespoons water
1 medium onion, cut into wedges and separated into 1-inch strips
4 cups small broccoli florets
2 carrots, cut diagonally into
4 medium red bell peppers, seeded and cut into 1-inch squares
1 cup sugar snap peas or snow peas, strings removed
2 cups bok choy, cut into bite-size pieces
3 cups fresh mushrooms (shiitake, porcini, and/or cremini), stems removed, sliced
1 pound fresh spinach
½ cup raw cashews, coarsely chopped
1¼ pounds romaine lettuce, shredded
Marinate the tofu for 30 minutes in the liquid aminos, red pepper flakes, and Spike. While the tofu marinates, cook the rice according to the package directions. Set aside.
Preheat the oven to 350 degrees. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking pan for 30 to 40 minutes, until golden.
To make the sauce, place all the ingredients in a food processor or high-powered blender and blend until smooth. Transfer to a small bowl and set aside.
Heat water in a large pan and water sauté the onion, broccoli, carrots, bell peppers, and peas for 5 minutes, adding more water as necessary to keep vegetables from scorching. Add the bok choy and mushrooms, cover, and simmer until the vegetables are just tender. Remove the cover and cook off most of the water. Add the spinach and toss until wilted.
Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Mix in the cashews
and baked tofu. Serve the stir fry over the shredded lettuce along with ¼ cup rice per person.
Note: This recipe looks harder than it is. It is well worth the time it takes to make it and is great for company.
Variation: Stir-fry beans or small pieces of chicken breast or shrimp with the vegetables.
BEAN ENCHILADAS
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ERVES
4
1 medium green bell pepper, seeded and chopped
½ cup sliced onion
1 (8-ounce) can tomato sauce, divided, no-salt-added or low-sodium
2 cups cooked or canned no-salt-added or low-sodium pinto or black beans, drained and rinsed
1 cup frozen corn, thawed, or fresh corn off the cob
1 tablespoon chopped fresh cilantro
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon onion powder
teaspoon cayenne pepper (optional)
6–8 corn tortillas
Sauté the bell pepper and onion in 2 tablespoons of the tomato sauce until tender. Stir in the remaining tomato sauce, beans, corn, cilantro, chili powder, cumin, onion powder, and cayenne (if using); simmer for 5 minutes. Spoon about ¼ cup of the bean mixture on each tortilla and roll up. Serve as is or bake for 15 minutes in a 375-degree oven.
BLACK BEAN LETTUCE BUNDLES
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ERVES
4
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
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 and mix.
Place approximately ¼ cup of the mixture in the center of each lettuce leaf and roll up like a burrito.
CHARD AND VEGETABLE MEDLEY
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ERVES
4
½ cup water, divided, plus more as needed
4 cloves garlic, minced or pressed
1 medium onion, coarsely chopped
2 tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon Spike salt-free seasoning
4 small yellow squash, cut into ½-inch-thick slices
2 bunches red or green Swiss chard, tough stems removed and leaves coarsely chopped
1 large red bell pepper, seeded and cut into ½-inch pieces
1 cup cherry tomatoes cut in half
2 tablespoons balsamic vinegar
Place ¼ cup of the water, the garlic, onion, VegiZest, Spike seasoning, and yellow squash in a large soup pot. Simmer until the onion is soft, about 3 minutes, adding more water if necessary. Add the Swiss chard, bell pepper, tomatoes, and remaining ¼ cup water. Cover and simmer for about 12 minutes, until the
vegetables are tender. Remove the vegetables with a slotted spoon. Add the balsamic vinegar to the pot and reduce over high heat until syrupy. Pour over the vegetables.
COLLARDS AND CARROTS WITH RAISINS
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ERVES
4
4 bunches collard greens, tough stems and center ribs removed and leaves chopped
4 carrots, grated
1 medium cucumber
½ cup raisins
¼ cup raw almond butter
2 teaspoons Dr. Fuhrman’s Riesling Raisin Vinegar or balsamic vinegar
1 teaspoon nutritional yeast
black pepper to taste
Steam the collard greens for 15 minutes. Add the grated carrot and steam for another 5 minutes. Remove from pan and place in a bowl. Blend the remaining ingredients in a food processor or high-powered blender until smooth. Add the sauce to the collards and carrots and toss.
