Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss (38 page)
Read Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss Online
Authors: Joel Fuhrman
APPLE PIE DRESSING
S
ERVES
4
2 apples, peeled and cored
¼ cup fresh-squeezed orange juice
cinnamon to taste
Blend all the ingredients in a food processor or high-powered blender until smooth and creamy.
BALSAMIC VINAIGRETTE
S
ERVES
5
½ cup water
¼ cup plus 2 tablespoons roasted garlic rice vinegar
2 tablespoons olive oil
¼ cup balsamic vinegar
¼ cup 100% grape fruit spread or raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon onion powder
Blend all the ingredients in a food processor or high-powered blender until smooth and creamy.
BLACK BEAN HUMMUS
S
ERVES
6
1½ cups cooked black beans or 1 (15-ounce) can no-salt-added or low-sodium black beans, drained and rinsed
2 tablespoons water
2 tablespoons fresh lemon juice
2 tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 tablespoons raw tahini
2 teaspoons Bragg Liquid Aminos or low-sodium soy sauce
½ teaspoon ground cumin
½ clove garlic, chopped
dash cayenne pepper, or more to taste
dash paprika, for garnish
Blend all the ingredients except the paprika in a food processor or high-powered blender until smooth, scraping down the sides as needed. Add more seasoning to taste. Add more water to achieve the desired consistency. Garnish with paprika.
Note: Serve with vegetables such as baby carrots, broccoli florets, zucchini, cucumbers, romaine lettuce leaves, or steamed asparagus spears.
CAESAR SALAD DRESSING/DIP
S
ERVES
4
4 cloves garlic
cup unsweetened soy, hemp, or almond milk
cup raw cashew butter or
1 tablespoon plus 1 teaspoon fresh lemon juice
1½ tablespoons nutritional yeast
2 teaspoons Dijon mustard
dash black pepper
Preheat the oven to 350 degrees. Break the garlic cloves apart, leaving on the papery skins. Roast for about 25 minutes, or until mushy. When cool, remove the skins and blend with the remaining ingredients in a food processor or high-powered blender until creamy and smooth.
CREAMY BLUEBERRY DRESSING
S
ERVES
4
2 cups fresh or frozen (thawed) blueberries
½ cup pomegranate juice
¼ cup raw cashew butter or ½ cup raw cashews
3 tablespoons Dr. Fuhrman’s Wild Blueberry Vinegar or other fruit-flavored vinegar
Blend all the ingredients in a food processor or high-powered blender until smooth and creamy.
DIJON DATE DRESSING/DIP
S
ERVES
4
1 cup water
4 tablespoons Dr. Fuhrman’s Riesling Raisin Vinegar or balsamic vinegar
2 tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 tablespoons Dijon mustard
4–6 dates, pitted
1–2 cloves garlic, minced
Blend all the ingredients in a food processor or high-powered blender until smooth and creamy.
HEALTHY THOUSAND ISLAND DRESSING
S
ERVES
4
½ cup raw cashew butter or 1 cup raw cashews
½ cup unsweetened soy, almond, or hemp milk
2 tablespoons balsamic vinegar
2 tablespoons fresh lemon juice
1 teaspoon dried dill weed
1 teaspoon onion powder
½ teaspoon garlic powder
3 tablespoons tomato paste
1 rounded tablespoon date sugar or 1–2 dates, pitted
¼ cucumber, peeled
¼ cucumber, peeled and finely chopped
¼ cup finely chopped onion
In a food processor or high-powered blender, blend the cashews, milk, vinegar, lemon juice, dill, onion powder, garlic powder, tomato paste, date sugar, and peeled cucumber until smooth. Transfer to a small bowl and fold in the finely chopped cucumber and onion.
HERBED WHITE BEAN HUMMUS
S
ERVES
2
2 cups cooked or canned no-salt-added or low-sodium white beans, drained and rinsed
1 tablespoon fresh lemon juice
2 tablespoons unhulled sesame seeds
2 tablespoons red wine vinegar
½ teaspoon Dijon mustard
2 tablespoons water
¼ cup chopped fresh basil
2 tablespoons chopped fresh thyme
Blend the beans, lemon juice, sesame seeds, vinegar, mustard, and water in a high-powered blender or food processor until smooth. Add the basil and thyme and pulse very briefly. Do not overprocess; the herbs should be visible in small pieces.
RED LENTIL SAUCE
S
ERVES
4
½ cup dried red lentils
1 medium onion, chopped
1 clove garlic, chopped
1½ cups carrot juice
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon ground cumin
½ teaspoon balsamic vinegar
Place the lentils, onion, garlic, and carrot juice in a saucepan. Bring to a boil, cover, and simmer for 20 to 30 minutes, until the lentils are soft and pale. Add more carrot juice if needed. Blend the cooked lentil mixture, VegiZest, cumin, and vinegar in a food processor or high-powered blender to a smooth puree. Add more carrot juice if it is too thick.
Note: Serve with steamed broccoli, cauliflower, or other vegetables.