Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss (42 page)
Read Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss Online
Authors: Joel Fuhrman
EASY THREE-BEAN VEGETABLE CHILI
S
ERVES
6
1 pound firm tofu, frozen, then defrosted
5 teaspoons chili powder, or more to taste
1 teaspoon ground cumin
10 ounces frozen onions
3 cups frozen broccoli, thawed and finely chopped
3 cups frozen cauliflower, thawed and finely chopped
3 cloves garlic, chopped
1 can (15-ounce) pinto beans, no-salt-added or low-sodium, rinsed and drained
1 can (15-ounce) black beans, no-salt-added or low-sodium, rinsed and drained
1 can (15-ounce) red beans, no-salt-added or low-sodium, rinsed and drained
1 (28-ounce) can diced tomatoes, no-salt-added
1 (4-ounce) can chopped mild green chilies, drained
2½ cups fresh or frozen corn kernels
2 large zucchini, finely chopped
Squeeze the excess water out of thawed tofu and crumble. Place the crumbled tofu, chili powder, and cumin in a soup pot and quickly brown. Add the remaining ingredients and simmer, covered, for 2 hours.
EASY VEGETABLE PIZZA
S
ERVES
4
4 large whole wheat pitas
2 cups no-salt-added or low-sodium pasta sauce
½ cup chopped shiitake mushrooms
½ cup chopped red onion
10 ounces frozen broccoli florets, thawed and finely chopped
1 cup shredded nondairy mozzarella-type cheese
Preheat the oven to 200 degrees. Place pitas on two baking sheets and warm for 15 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion, broccoli, and cheese. Bake for 30 minutes.
EGGPLANT ROLL-UPS
S
ERVES
6
2 large eggplants, peeled and sliced lengthwise ½ inch thick
2–3 tablespoons water
2 medium red bell peppers, seeded and coarsely chopped
1 medium onion, coarsely chopped
1 cup chopped carrot
½ cup chopped celery
4 cloves garlic, chopped
8 ounces baby spinach
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 cups no-salt-added or low-sodium pasta sauce, divided
6 ounces nondairy mozzarella-type cheese, shredded
Preheat the oven to 350 degrees. Lightly oil a nonstick baking pan. Arrange the eggplant in a single layer in the pan. Bake for about 20 minutes, or until flexible enough to roll up easily. Set aside.
Heat 2 tablespoons water in a large pan, add the bell pepper, onion, carrot, celery, and garlic; sauté until just tender, adding more water if needed. Add the spinach and VegiZest. Transfer to a mixing bowl. Mix in 2 to 3 tablespoons of the pasta sauce and all of the shredded cheese.
Spread about ¼ cup of the pasta sauce in a baking pan. Put some of the vegetable mixture on each eggplant slice, roll up, and place in the pan. Pour the remaining sauce over the eggplant rolls. Bake for 20 to 30 minutes, until heated through.
GREAT GREENS
S
ERVES
5
1 large bunch kale, tough stems and center ribs removed and leaves chopped
1 bunch Swiss chard, tough stems removed and leaves chopped, or 5 ounces spinach
1 tablespoon Dr. Fuhrman’s Spicy Pecan Vinegar or other flavored vinegar
½ tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 clove garlic, minced
1 teaspoon dried dill
1 teaspoon dried basil
black pepper to taste
Steam the kale for 10 minutes. Add the Swiss chard and steam for another 10 minutes or until tender. Transfer to a bowl. Combine the remaining ingredients and add to the greens. If desired, add 2 to 3 tablespoons of the steaming water to adjust the consistency.
KALE WITH CASHEW CREAM SAUCE
S
ERVES
4
2 large bunches kale, tough stems and center ribs removed
1 cup raw cashews
1 cup hemp, soy, or almond milk
¼ cup onion flakes
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning (optional)
Steam the kale for 15 minutes or until tender. Meanwhile, blend the cashews, milk, onion flakes, and VegiZest in a food processor or high-powered blender until smooth and creamy. When the kale is done, press it with paper towels to remove any excess water, chop, and mix with the sauce.
NO-MEAT BALLS
S
ERVES
6 (makes 18 balls)
1–2 tablespoons water or no-salt-added or low-sodium vegetable broth
½ cup diced onion
3 cloves garlic, roasted (see
here
) and mashed
¼ cup diced celery
2 tablespoons minced fresh parsley
¼ teaspoon dried sage
1 teaspoon dried basil
1 teaspoon dried oregano
1½ cups cooked lentils or 1 (15-ounce) can lentils, no-salt-added or low-sodium, drained and rinsed
¼ cup cooked brown rice
2–3 tablespoons tomato paste
1 tablespoon arrowroot powder or whole wheat flour
2 tablespoons Dr. Fuhrman’s MatoZest or other no-salt seasoning
2 tablespoons nutritional yeast
freshly ground black pepper to taste
2 tablespoons vital wheat gluten flour, for a chewier consistency (optional)
Preheat the oven to 350 degrees. In a sauté pan, heat 1 tablespoon water. Add the onion and garlic and sauté for 5 minutes. Add the celery, parsley, sage, basil, and oregano. Sauté for another 5 minutes, adding more water as needed to prevent sticking.
In a large bowl, combine the sautéed vegetables with the remaining ingredients and mix well. Mash lightly with a potato masher. With wet hands, form 2 tablespoons of the lentil mixture into a smooth ball. Repeat. Place the balls on a very lightly oiled baking sheet and bake for 30 minutes.
Note: Serve with your favorite no- or low-salt marinara sauce.
NO-PASTA VEGETABLE LASAGNA
S
ERVES
8
2 large eggplants, sliced lengthwise ¼ inch thick
3 small zucchini, sliced lengthwise as thinly as possible
3 small yellow squash, sliced lengthwise as thinly as possible
16 ounces silken tofu
1 small onion, cut into quarters
4 cloves garlic, cut in half
½ cup fresh basil leaves
1¼ pounds firm tofu, squeezed dry and crumbled
¼ cup Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 tablespoons dried Italian seasoning
For the vegetables:1 cup grated nondairy mozzarella cheese
2 heads broccoli, coarsely chopped
4 cups sliced mixed fresh mushrooms (shiitake, cremini, oyster)
4 medium bell peppers (red, yellow, and/or orange), seeded and chopped
7 ounces baby spinach
3 cups no- or low-salt pasta sauce, divided
shredded fresh basil, for garnish
To make the lasagna noodles, preheat the oven to 350 degrees. Wipe a baking pan with a small amount of olive oil. Place the eggplant, zucchini, and yellow squash in the pan and bake for 10 minutes, or until flexible but not completely cooked. Work in batches if necessary. Set aside.
While the “noodles” are baking, make the tofu “ricotta.” Puree the silken tofu, onion, and garlic in a food processor or high-powered blender. Add the basil leaves and pulse to coarsely chop. Transfer to a medium bowl and mix in the crumbled firm tofu. Add the VegiZest, Italian seasoning, and grated cheese. Set aside.
To prepare the vegetables, sauté broccoli, mushrooms, bell peppers, and spinach, without water, over low heat for 5 minutes, just until tender.
To assemble the lasagna, spread a thin layer of pasta sauce on the bottom of a baking dish. Layer eggplant slices, sautéed vegetables, yellow squash slices, zucchini slices, and tofu “ricotta,” then spread with pasta sauce. Repeat the layer, ending with the tofu “ricotta.” Spread the remaining pasta sauce on top and bake at 350 degrees, uncovered, for 1 hour, or until hot and bubbly. Garnish with the shredded basil.
PITA STUFFED WITH GREENS AND RUSSIAN FIG DRESSING
S
ERVES
1
several leaves kale, Swiss chard, or mustard greens, tough stems removed
1 teaspoon fresh lemon juice
dash garlic powder
3 tablespoons no-salt-added or low-sodium pasta sauce
1 tablespoon raw almond butter
1 tablespoon Dr. Fuhrman’s Black Fig Vinegar
1 whole grain pita
2 thin slices red onion
Sliced tomato
Steam the greens until tender, about 15 minutes. Sprinkle with the lemon juice and garlic powder. Let cool.
Blend the pasta sauce, almond butter, and vinegar in a food processor or high-powered blender until smooth. Stuff the pita with the greens, red onion, and tomato. Top with the dressing.