Super Immunity (33 page)

Nonvegan option:
Use a small amount of fresh mozzarella in place of the nondairy cheese alternative; it is a very small amount per person either way.

Serves: 2

3 medium zucchini, cut into small chunks

2 cloves garlic, minced

1½ cups cooked white beans or 1 (15-ounce) can no-salt-added or low-sodium white beans, drained

¼ cup Dr. Fuhrman's Black Fig Vinegar or balsamic vinegar

Sauté zucchini and garlic in 2 tablespoons water over medium heat for 5 minutes or until tender. Add beans and vinegar and cook for 5 minutes.

Serves: 4

6 cloves garlic, chopped

2 teaspoons minced ginger

1½ tablespoons minced jalapeño pepper

3 cups sliced leeks, split lengthwise and separated to wash well, then coarsely chopped

2 cups quartered mushrooms

1 cup shredded cabbage

2 cups snow peas

½ cup unsalted, unsweetened peanut butter

1 cup no-salt-added or low-sodium vegetable broth

½ cup unsweetened soy, hemp, or almond milk

½ cup unsweetened shredded coconut

1 lime, juiced

Crushed red pepper or cayenne pepper, to taste

2 tablespoons chopped fresh cilantro, for garnish

In a large soup pot, heat 2 tablespoons water over medium-high heat and add the garlic, ginger, jalapeño pepper, leeks, and mushrooms. Cook and stir for 5 minutes. Add the carrots, cabbage, and snow peas and a little more water if needed. Cook and stir for another 5 minutes, or until vegetables are tender.

In a small bowl, mix together the peanut butter with some of the vegetable broth to make a smooth sauce. Add the peanut butter mixture, the remaining broth, and the soy milk, coconut, and lime juice to the stew. Add crushed red pepper or cayenne pepper if desired. Serve hot, garnished with cilantro.

Nonvegan option:
6 ounces shrimp or scallops can be chopped and added to the pot.

Serves: 2

2 cups very finely shredded collard greens

¼ cup low-sodium salsa

¼ cup raw almond butter

¼ cup fresh cilantro, minced

1 teaspoon ground cumin

1 teaspoon chili powder

In a bowl, mix everything together. Serve stuffed into a whole-grain pita or wrap.

Serves: 2

2 cups shredded lettuce

¼ cup chopped parsley

¼ cup chopped sun-dried tomatoes, unsalted, soaked until soft

½ cup finely ground walnuts

1 teaspoon no-salt Italian seasoning

1½ tablespoons no-salt-added or low-sodium tomato paste

Pinch garlic powder

In a bowl, mix everything together. Serve stuffed into a whole-grain pita or wrap.

Nonvegan option:
Add 1–2 ounces oven-baked white-meat chicken or turkey, sliced or chopped, to each wrap.

Serves: 2

2 cups shredded green cabbage

¼ cup diced dried mango

¼ cup raw almond butter

1 teaspoon curry powder

2 tablespoons orange juice, freshly squeezed

In a bowl, mix everything together. Serve stuffed into a whole-grain pita or wrap.

Serves: 12

2 cups dried apples

1½ cups unsweetened vanilla soy, hemp, or almond milk

1 pint fresh strawberries or 1 bag frozen

½ cup raw pecans

½ cup raw Brazil nuts

1 cup baby spinach

¼ cup unsweetened shredded coconut

½ tablespoon cinnamon

¼ teaspoon nutmeg

6 Medjool dates, pitted

Unsweetened shredded coconut, for garnish

Soak dried apples in soy milk for at least an hour. In a high-powered blender combine soaked apples, soy milk, and half the strawberries with remaining ingredients, except for coconut, until smooth. Add a little more soy milk if needed. Spoon into muffin cups or small oven-proof custard cups and bake for 20 minutes at 300°F. Using remaining strawberries, place half a berry on top of each pudding cup and sprinkle with coconut. Chill in refrigerator before serving.

Serves: 2

2 cups unsweetened apricot nectar

3 teaspoons agar flakes, soaked overnight in the apricot nectar

2 cups mixed fresh or frozen berries, chopped into small chunks

1 teaspoon vanilla extract

Place apricot nectar/agar flake mixture in a small saucepan. Bring to a boil over medium-high heat; then reduce heat to simmer and continue cooking for 20 minutes. Stir in the berries and vanilla. Divide into 2 serving dishes and chill before serving.

Makes: 16 squares

2 cups cooked black beans

10 Medjool dates or 5 date rolls

2½ tablespoons raw almond butter

1 teaspoon vanilla

½ cup natural, nonalkalized cocoa powder

1 tablespoon ground chia seeds

Combine the black beans, dates, almond butter, and vanilla in a food processor or high-powered blender. Blend until smooth. Add the remaining ingredients and blend again. Pour into a very lightly oiled 8 × 8–inch baking pan. Bake/dehydrate at 200°F for 1½ hours. Cool before cutting into small squares. Store in a covered container in the refrigerator for up to one week.

Serves: 3

3 cups frozen sweet black cherries

1 cup vanilla soy, hemp, or almond milk

1 frozen ripe banana
*

½ cup walnuts

3 Medjool dates, pitted

Blend all the ingredients in a high-powered blender and serve.

Makes: 20 cookies

2 cups finely ground rolled oats

½ cup dried, unsweetened shredded coconut

1 cup currants

1 tablespoon ground chia seeds

1 tablespoon whole chia seeds

1 teaspoon cinnamon

2 tablespoons raw almond butter

½ cup currants, soaked in ½ cup water

¾ cup unsweetened applesauce

1 teaspoon vanilla

Soak about half the currants in ½ cup water for an hour or more. Place the almond butter, soaked currants (with their soak water), applesauce, and vanilla in a food processor or high-powered blender. Blend until smooth; then add to the remaining ingredients and mix well.

Form cookies on a baking sheet lightly wiped with oil or covered with parchment paper. Bake at very low heat, 200°F, for 1½ to 2 hours.

Serves: 4

2 cups baby spinach

1½ cups soy milk

1 cup frozen blueberries

1 cup pitted dates

cup raw almonds

2½ tablespoons nonalkalized, unsweetened cocoa powder

½ teaspoon vanilla extract

4 tablespoons goji berries

Place all the ingredients in a high-powered blender. Blend until very smooth and creamy.

Serve as a dip for fresh fruit, or spoon over sliced fruit and berries.

Serves: 2

1¼ cups unsweetened soy, hemp, or almond milk (1 cup for thicker sorbet or 1½ cups for thinner sorbet)

3 cups frozen blueberries, divided

2 frozen bananas,
*
one chopped into bite-size pieces

2 cups chopped walnuts, divided

1 tablespoon ground flax seeds

Blend soy milk, 2 cups frozen blueberries, 1 frozen banana, and 1 cup walnuts in high-powered blender. Empty liquid into a chilled bowl and mix in remaining blueberries, chopped banana, and walnuts. Served topped with ground flax seeds.

Serves: 8

For the Filling:

½ cup muscat or other sweet dessert wine

3 apples, grated

1 cup dried apples, unsulfured, chopped

cup raisins

cup dried apricots, unsulfured, chopped

¼ cup walnuts

1½ cups shredded carrots

½ cup shredded zucchini

½ cup shredded beets

½ cup unsweetened shredded coconut

teaspoon cinnamon

¼ teaspoon nutmeg

For the Pie Crust:

1 cup raw almonds

1 cup dates, pitted

2 tablespoons chia seeds

cup dry oatmeal (ground in blender)