The End of Diabetes (22 page)

 

Creamy Blueberry Dressing

Serves: 4

2 cups fresh, or frozen and thawed, blueberries

½ cup pomegranate juice

⅓ cup raw cashews

6 walnut halves

3 tablespoons Wild Blueberry Vinegar or white wine vinegar

Blend all ingredients in a food processor or high-powered blender until smooth and creamy.

 

Fresh Tomato Salsa

Serves: 4

2 fresh tomatoes, chopped

1 small red onion, finely chopped

2 scallions, finely chopped

2 cloves garlic, finely chopped

½ jalapeno chili pepper, seeded and minced

3 tablespoons chopped cilantro

3 tablespoons fresh lime juice

Stir together all ingredients. Serve immediately, or refrigerate in an airtight, covered container for up to 3 days.

 

Garbanzo Guacamole

Serves: 3

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

2 cloves garlic

1 tablespoon lemon juice

1 avocado, peeled and cubed

1½ fresh green chili peppers, minced

1 cup chopped tomato

¾ cup chopped green onions

1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce

2 tablespoons chopped cilantro

In a food processor, puree beans and garlic with lemon juice. Add avocado and chili peppers, pulsing until mixture is fairly smooth with some small chunks. Remove to bowl and stir in tomato, green onions, liquid aminos, and cilantro. Serve with raw vegetables, or refrigerate in an airtight container for up to 4 days.

 

Green Velvet Dressing/Dip

Serves: 4

¾ cup water

½ cup fresh lemon juice

½ cup un-hulled, raw sesame seeds or raw tahini

⅓ cup raw cashews

¼ cup chopped fresh parsley

¼ cup chopped fresh dill

2 tablespoons VegiZest or other no-salt seasoning blend

½ tablespoon chopped fresh tarragon or ½ teaspoon dried

1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce

2 cloves garlic

Blend all ingredients in a food processor or high-powered blender until smooth. Serve, or refrigerate in an airtight container for up to 4 days.

 

Herbed White Bean Hummus

Serves: 2

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

1 tablespoon lemon juice

2 tablespoons un-hulled, raw sesame seeds

2 tablespoons red wine vinegar

½ teaspoon Dijon mustard

2 tablespoons water

¼ cup chopped fresh basil

2 tablespoons fresh thyme

Place beans, lemon juice, seeds, vinegar, mustard, and water in a high-powered blender or food processor. Blend until smooth. Add basil and thyme and pulse very briefly. Do not overprocess herbs; they should be visible in small pieces. Serve, or refrigerate in an airtight container for up to 4 days.

 

Island Black Bean Dip

Serves: 4

1⅔ cups cooked black beans or 1 (15-ounce) can, no salt added, drained

2 teaspoons no-salt salsa

¼ cup minced scallions

1½ tablespoons Riesling Reserve Vinegar or other fruity flavored vinegar

2 tablespoons MatoZest or other no-salt seasoning blend

2 tablespoons minced red onion

½ cup finely diced mango

¼ cup diced red bell pepper

1 tablespoon fresh minced cilantro or parsley, for garnish

Remove ¼ cup of the black beans and set aside. Place remaining beans in a blender or food processor. Add salsa, scallions, vinegar, and seasoning mix. Puree until relatively smooth. Adjust seasonings to taste. Transfer to a bowl and add the reserved black beans, red onion, mango, and red bell pepper. Mix well and chill for 1 hour. Garnish with cilantro or parsley. Serve with unsalted, oil-free baked pita or raw veggies, or refrigerate in an airtight container for up to 4 days.

 

Russian Fig Dressing/Dip

Serves: 2

5 tablespoons no- or low-salt pasta sauce

3 tablespoons raw almond butter or 1.5 ounces raw almonds

2 tablespoons raw sunflower seeds

3 tablespoons Black Fig Vinegar or balsamic vinegar

Blend all ingredients in a food processor or high-powered blender until smooth. Serve, or refrigerate in an airtight container for up to 4 days.

 

Thousand Island Dressing

Serves: 4

½ cup raw almonds

½ cup raw cashews

½ cup unsweetened soy, hemp, or almond milk

2 tablespoons balsamic vinegar

2 tablespoons lemon juice

1 tablespoon fresh dill or 1 teaspoon dried

1 teaspoon onion powder or granules

1 bulb or 8 cloves roasted garlic

3 tablespoons tomato paste

½ cucumber, peeled and cut into two equal portions

¼ cup finely chopped onion

In a food processor or high-powered blender, blend together the nuts, milk, vinegar, lemon juice, dill, onion powder, garlic, tomato paste, and half of the cucumber until smooth.

Remove from blender. Finely chop remainder of cucumber, combine with onions, and fold into the dip. Serve, or refrigerate in an airtight container for up to 4 days.

 

Tofu Ranch Dressing/Dip

Serves: 4

6 ounces silken tofu

3 dates, pitted

1 clove garlic

¼ cup finely chopped green onion

3 tablespoons water

2 tablespoons lemon juice

1½ tablespoons Italian seasoning

1 tablespoon chopped fresh parsley or 1 teaspoon dried

1 tablespoon chopped fresh dill or 1 teaspoon dried

1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce

Cayenne pepper

In a high-powered blender or food processor, combine all ingredients and process until smooth. Serve, or refrigerate in an airtight container for up to 5 days.

Note:
Use as a dressing, dip, spread, or mayonnaise substitute in your favorite recipes.

 

Sauces for Cooked Vegetables

 

Almond Tomato Sauce

Serves: 4

½ cup raw almonds

1 large clove garlic

2 medium tomatoes

¼ teaspoon sweet paprika

1 tablespoon red wine vinegar

¼ cup unsweetened soy, hemp, or almond milk

2 tablespoons fresh basil

Process almonds in a food processor until finely ground. Add garlic, tomatoes, paprika, vinegar, and milk and continue to process until smooth. Add basil and pulse until mixed in. Serve over steamed or water-sautéed vegetables. Or use as a topping for a mixture of roasted red peppers and steamed snow peas.

 

Red Lentil Sauce

Serves: 4

½ cup red lentils

1 medium onion, chopped

1 clove garlic, chopped

1 cup carrot juice

1 tablespoon VegiZest or other no-salt seasoning blend

1 teaspoon cumin

½ teaspoon balsamic vinegar

½ cup water

¼ cup chopped pecans

Add lentils, onions, garlic, and carrot juice to a saucepan over high heat. Bring to a boil, cover, and simmer until the lentils are soft and pale (20–30 minutes). Add more carrot juice if needed.

Put the cooked lentil mixture into a food processor or blender with VegiZest, cumin, and balsamic vinegar and blend to a smooth puree. Add additional water if it is too thick. Serve with steamed broccoli, cauliflower, or other vegetables. Top with chopped pecans.

 

Sesame Ginger Sauce

Serves: 4

½ cup tahini

2 tablespoons fresh lemon juice

1 teaspoon white miso

1 tablespoon finely grated ginger

2 pitted dates

1 clove garlic, crushed

Freshly ground pepper

⅔ cup water

Blend all ingredients in a high-powered blender or food processor. Additional water can be added to achieve desired consistency. Serve with steamed or water-sautéed vegetables.

This sauce goes well with bok choy, asparagus, or kale.

 

SOUPS

 

Dr. Fuhrman's Famous Anticancer Soup

Serves: 10

6–8 medium zucchini

1½ cups mixed dry split peas, lentils, and beans

6 cups water

5 pounds carrots or 5–6 cups carrot juice

2 bunches organic celery or 2 cups celery juice

4 medium onions

3 leek stalks, sliced lengthwise to unravel and rinse

2 bunches kale, collards, or other greens, chopped, tough stems and center ribs cut off and discarded

½ cup raw cashews

8 ounces mushrooms (shiitake, cremini, and/or oyster), chopped

2 tablespoons VegiZest or other no-salt seasoning blend

1 teaspoon Mrs. Dash or other no-salt spice blend

Place the zucchini, beans, and water in a very large pot over low heat and cover. Juice carrots and celery and add to pot. Blend onions, leeks, and kale in a high-powered blender with some of the soup liquid. Remove the partially cooked zucchini from the pot. Add it and the cashews to the blended onions, leeks, and kale. Blend mix in batches until thick and creamy and return to the pot. Add the seasonings and mix thoroughly. Add the chopped mushrooms and simmer until beans are soft (about one hour).

Note:
Juice carrots and celery in a juice extractor. Freshly juiced organic carrots maximize the flavor of this soup.

 

Fast Mexican Black Bean Soup

Serves: 5

2 (15-ounce) cans black beans, no salt added

2 cups frozen mixed vegetables

2 cups frozen corn

2 cups frozen chopped broccoli florets

2 cups carrot juice, fresh or bottled

1 cup water

1 cup prepared black bean soup, no or low salt

¼ cup chopped cilantro

1 teaspoon chili powder, or to taste

1 cup chopped fresh tomatoes

½ cup chopped scallions

¼ cup raw pumpkin seeds

Combine black beans, mixed vegetables, corn, broccoli, tomatoes, carrot juice, water, soup, cilantro, and chili powder in a soup pot. Bring to a boil and simmer on low for 20 minutes.

Serve topped with extra tomatoes, scallions, and pumpkin seeds.

 

French Lentil Soup

Serves: 8

8 cups water

2 cups carrot juice, fresh or bottled

2 (15-ounce) cans no-salt added diced tomatoes, or 3 cups diced fresh tomatoes

4 tablespoons VegiZest or other no-salt seasoning

2 onions, chopped

3 ribs celery, chopped

2 carrots, sliced

6 cloves garlic, minced

1 tablespoon dried oregano

1½ teaspoons dried basil or 2 tablespoons chopped fresh

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon dried thyme or 1 tablespoon chopped fresh

1 pound dry French (green) lentils, rinsed

1 red bell pepper, chopped

½ green bell pepper, chopped

2 small zucchini, chopped

1 (10-ounce) box frozen lima beans

1 bunch kale, tough stems removed, finely chopped

3 tablespoons Riesling Reserve Vinegar

½ cup raw cashews

½ cup raw filberts

Put all the ingredients except for the nuts in a large soup pot. Bring to a simmer and cook until lentils are tender (about 1 hour). Put 2 cups or more of the soup into a food processor or high-powered blender, add nuts, blend until smooth, and stir back into soup. Serve.

 

Golden Austrian Cauliflower Cream Soup

Serves: 4

1 head cauliflower, cut into florets

3 carrots, coarsely chopped

1 cup coarsely chopped organic celery

2 leeks, coarsely chopped

2 tablespoons VegiZest or other no-salt seasoning blend

1 teaspoon Mrs. Dash or other no-salt spice blend

2 cups carrot juice, fresh or bottled

4 cups water

2 cloves garlic, minced

½ teaspoon nutmeg

1 cup raw cashews

5 cups chopped organic baby spinach

Place cauliflower, carrots, celery, leeks, VegiZest, Mrs. Dash, carrot juice, water, garlic, and nutmeg in a large soup pot, cover, and simmer until cauliflower is soft (about 15 minutes). Transfer ⅔ of the soup (vegetables and stock) to a blender or food processor, add cashews, and blend until smooth and creamy. Return blended mixture to the soup pot, stir in spinach, and simmer until spinach is wilted. Serve.

 

Mushroom Soup Provencal

Serves: 8

1⅓ cups dried white, Northern, navy, or cannellini beans, rinsed, or 2 (15-ounce) cans, no salt added, drained

4 cups water (if using canned beans, decrease water to 1 cup)

3 cups unsweetened soy, hemp, or almond milk

5 cups carrot juice, fresh or bottled

2 carrots, coarsely chopped

1 (10-ounce) package frozen corn

1 cup chopped organic celery

3 leeks, sliced lengthwise to unravel and rinse, then cut in ½-inch slices

2 pounds mixed fresh mushrooms (button, shiitake, or cremini), sliced ¼-inch thick

2 cloves garlic, minced or pressed

2 medium onions, chopped

2 teaspoons herbes de Provence

4 tablespoons VegiZest or other no-salt seasoning blend

¼ cup raw cashews

1 tablespoon lemon juice

1 tablespoon chopped fresh thyme or 1 teaspoon dried

2 teaspoons chopped fresh rosemary or ½ teaspoon dried

1 (6-ounce) bag baby spinach, chopped

¼ cup chopped fresh parsley

In a large bowl, submerge beans 1 inch below water and soak them overnight. Or in a soup pot, bring them to a rapid boil, cover, and set aside for 1 hour.*

Drain the beans. In a large soup pot, add 4 cups water and beans and heat on low. Add 2½ cups of the milk and all of the carrot juice, carrots, corn, celery, leeks, mushrooms, garlic, onions, herbes de Provence, and VegiZest to the pot. Simmer until beans are tender (about 1 hour).

In a blender or food processor, blend cashews and reserved ½ cup milk. Add half of the soup and the lemon juice, thyme, and rosemary. Blend until smooth and creamy.

Return pureed soup back to the pot and add chopped spinach. Cook on low flame until heated through and spinach is wilted.