Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss (43 page)
Read Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss Online
Authors: Joel Fuhrman
PORTOBELLO–RED PEPPER PITA
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ERVES
4
4 large portobello mushrooms, stems removed
½ large red onion, thinly sliced
4 whole wheat pitas
2 cups arugula leaves
2 medium roasted red peppers from a jar, seeded and cut into ½inch-thick slices
¾ cup raw tahini
½ cup water
1 tablespoon fresh lemon juice
1 medjool date or 2 deglet noor dates, pitted and chopped
1 clove garlic, chopped
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
Preheat the oven to 375 degrees. Arrange the mushrooms and onion on a baking sheet and roast until tender, 15 to 20 minutes.
Meanwhile, make the tahini spread by blending all the ingredients together in a food processor or high-powered blender until creamy.
When the mushrooms and onion are done, split the pitas in half horizontally and warm slightly. Spread generous amount of the tahini spread on the top half of each pita. Place ½ cup arugula, 1 mushroom cap (pat dry with paper towels to absorb any excess liquid), and one-quarter of the onion and roasted red pepper on the bottom half of each pita. Assemble the sandwiches.
SIMPLE BEAN BURGERS
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ERVES
6
¼ cup raw sunflower seeds
2 cups cooked or canned red or pink beans, no-salt-added or low-sodium, drained and rinsed
½ cup minced onion
2 tablespoons low-sodium ketchup
1 tablespoon wheat germ or old-fashioned rolled oats
½ teaspoon chili powder
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.
SPINACH AND BRUSSELS SPROUTS MARINARA
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ERVES
4
1 pound Brussels sprouts
14 ounces baby spinach
¼ cup water
4 cloves garlic, minced
1 small onion, chopped
1 (14.5-ounce) can no- or low-salt chopped tomatoes
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
Steam the Brussels sprouts and spinach for 8 minutes, or until the Brussels sprouts are almost tender. Meanwhile, heat the water in a large pot and water sauté the garlic and onion until the onion is tender, about 5 minutes. Add the Brussels sprouts and spinach, chopped tomatoes, and VegiZest. Simmer for 10 minutes.
THAI VEGETABLE CURRY
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ERVES
8
4 cloves garlic, finely chopped
2 tablespoons finely chopped fresh ginger
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh cilantro
2 cups carrot juice
1 medium red bell pepper, seeded and thinly sliced
1 large eggplant, peeled if desired and cut into 1-inch cubes
2 cups green beans cut into 2-inch pieces
3 cups sliced shiitake mushrooms
1 (8-ounce) can bamboo shoots, drained
2 tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
½ teaspoon curry powder
2 cups watercress leaves, divided
3 tablespoons unsalted natural chunky peanut butter
2 pounds firm tofu, cut into ¼inch-thick slices
½ cup light coconut milk
½ cup raw cashews, chopped
chopped fresh mint, basil, or cilantro leaves, for garnish (optional)
Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots, VegiZest, curry powder, and 1 cup of the watercress in a wok or large skillet. Bring to a boil, cover, and simmer, stirring occasionally, until all the vegetables are tender. Mix in the peanut butter. Add the tofu, bring to a simmer, and toss until hot. Add the coconut milk and heat through. Top with the remaining 1 cup watercress and the cashews. Garnish with mint, basil, or cilantro leaves, if desired.
Note: This can be served over brown rice or quinoa. Frozen vegetables may be used instead of fresh.
VEGETABLE BEAN BURRITO
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ERVES
6
2–3 tablespoons water
1 head broccoli florets, chopped
½ 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
1½ 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
½ cup unsweetened soy, hemp, or almond milk
1½ 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
Place 2 tablespoons water, the broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, VegiZest, basil, oregano, and parsley in a large covered pot. Sauté 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.
VEGETABLE OMELET
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ERVES
2
1 medium onion, diced
1 medium green or red bell pepper, seeded and diced
1½ cups chopped shiitake mushrooms
1 cup diced fresh tomato
¼ teaspoon dried basil
4 eggs, beaten
black pepper to taste (optional)
Lightly wipe a skillet with olive oil. Sauté the onion, bell pepper, mushrooms, and tomato over medium heat for 10 minutes, or until tender. Add the basil and eggs and cook over medium-high heat until done, about 8 minutes, turning over with a spatula halfway through cooking. Sprinkle with black pepper, if desired.
ALMOND CHOCOLATE DIP
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ERVES
10
1
cups raw almonds or
cup raw almond butter
1 cup unsweetened soy, hemp, or almond milk
1 teaspoon vanilla extract
1 tablespoon natural cocoa powder
Blend all the ingredients in a high-powered blender until smooth and creamy, adding more milk if necessary.
Note: Use as a dipping sauce for fresh strawberries and fruit slices.
