Super Immunity (29 page)

1 teaspoon Dr. Fuhrman's VegiZest or other no-salt seasoning mix, adjusted to taste

4 tablespoons water

1 tablespoon Dijon mustard

1 teaspoon dried marjoram

1 tablespoon raw almond butter

1 tablespoon low-sodium ketchup

1 teaspoon garlic powder

½ cup pecans, coarsely chopped

Wash and dry the salad ingredients and place in a large salad bowl. Whisk dressing ingredients, except for the pecans, until smooth. Toss salad with dressing; serve on plates topped with chopped pecans.

Serves: 1

2 medium carrots, peeled

¼ small head cabbage

1 cup broccoli pieces

2 medium stalks celery

1 large apple, cored

¼ cup pecans or other raw nuts

1 teaspoon ground flax seeds

Using the
S
blade of a food processor, process ingredients until finely chopped, approximately the size of confetti. Pulse (turn on and off) several times during chopping. These ingredients store well, so the recipe can be increased to provide several servings.

Serves: 4

6 cups shredded bok choy

2 cups carrots, cut in matchstick-size pieces

1 cup finely shredded red cabbage

cup goji berries

cup slivered raw almonds

1½ cups diced mango

¼ cup brown rice vinegar

Place all ingredients in a mixing bowl and mix well with your hands to rub the vinegar into the vegetables. Let the salad marinate for several hours before serving.

Variation:
Pour leftover hot soup or sauce on top.

Serves: 4

For the Salad:

½ cup raw whole pecans

12 ounces baby spinach

1 pint fresh strawberries, halved

For the Dressing:

2 cups fresh strawberries

4 pitted dates

1 tablespoon unhulled sesame seeds

3 tablespoons balsamic vinegar

Lightly toast pecans in a 250°F oven for 3 minutes and add them to the other salad ingredients in a bowl. Blend dressing ingredients in a high-powered blender until smooth. Pour over salad.

Serves: 4

For the Salad:

2 cups green cabbage, grated

1 cup red cabbage, grated

1 cup savoy cabbage, grated

1 carrot, peeled and grated

1 red pepper, thinly sliced

4 tablespoons currants

2 tablespoons raw pumpkin seeds

2 tablespoons raw sunflower seeds

1 tablespoon unhulled sesame seeds

For the Dressing:

cup unsweetened soy, hemp, or almond milk

1 apple, peeled, cored, and sliced

½ cup raw cashews or ¼ cup raw cashew butter

1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar or balsamic vinegar

1 tablespoon currants, for garnish

2 tablespoon unhulled sesame seeds, to be toasted for garnish

Lightly toast 2 tablespoons of the sesame seeds in a dry pan over medium heat for 3 minutes, shaking the pan frequently. Mix all salad ingredients together in a bowl. In a high-powered blender, blend soy milk, apple, cashews, and vinegar; then toss with salad. Garnish with dressing-portion currants and lightly toasted sesame seeds. This is good made a day ahead to allow flavors to mingle.

Serves: 4

2 cups cubed pineapple

1 cup cubed mango

1 cup cubed papaya

2 oranges, peeled and sectioned

1 banana, sliced

2 tablespoons unsweetened shredded coconut

Shredded romaine lettuce

Toss fruit together. Add coconut and serve on top of lettuce.

Serves: 8

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

1½ cups frozen white corn, thawed

4 medium fresh tomatoes, finely chopped

½ medium green bell pepper, finely chopped

1 small onion, finely chopped

3 large garlic cloves, finely chopped

2 jalapeño peppers (or more, if you like a hotter salsa), seeded and finely chopped

cup fresh cilantro, finely chopped

1½ tablespoons fresh lime juice

1½ tablespoons fresh lemon juice

1 tablespoon Dr. Fuhrman's VegiZest or other no-salt seasoning mix, adjusted to taste

1 teaspoon garlic powder, or to taste

1 teaspoon Bragg Liquid Aminos

Combine beans and corn in a mixing bowl. Add fresh tomatoes, pepper, onion, garlic, and jalapeños to bean and corn mixture along with remaining ingredients and mix thoroughly. Serve with raw vegetables or healthy tortilla chips.

To make healthy tortilla chips, cut sprouted-grain tortillas (such as Ezekiel's) into chip-size triangles, place on baking sheet, and bake at 200°F for 1 hour, or until crispy but not browned.

Note:
Chopping can be done by food processor or by hand.

Serves: 4

1 medium eggplant, cut in half

1 cup cooked garbanzo beans (chickpeas) or 1 cup unsalted canned garbanzo beans, drained

cup water

4 tablespoons raw unhulled sesame seeds

2 tablespoons fresh lemon juice

1 tablespoon dried minced onions

4 cloves garlic, finely chopped

Dash paprika and/or dried parsley, for garnish

Bake eggplant at 350°F for 45 minutes. Let cool; remove skin and discard. Blend all ingredients, including baked, peeled eggplant, in a food processor or high-powered blender until smooth and creamy. Serve with assorted raw vegetables.

Makes: 30–40 balls

1½ cups raw cashews

1 cup raw almonds

1 medium Golden Delicious apple, peeled, cored, and sliced

1 tablespoon nutritional yeast

1 teaspoon ground chia seeds

1 tablespoon onion powder

Toasted sesame seeds (for coating)

Minced chives (for coating)

Grind the cashews and almonds into a powdered meal in a high-powered blender; then add the apple slices, nutritional yeast, ground chia seeds, and onion powder and blend again. Form into small balls and roll each ball in the sesame seeds and chives.

5 Medjool dates, pitted

1 cup water

2 (6-ounce) cans no-salt-added or low-sodium tomato paste

¼ cup white vinegar

½ teaspoon onion powder

½ teaspoon garlic powder

Blend water and dates in blender until very smooth. Pour into saucepan with other ingredients; whisk together on medium-low heat until bubbly. Chill before serving.

Serves: 4

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

2 teaspoons low-sodium salsa

¼ cup scallions, minced

1½ tablespoons Dr. Fuhrman's Blood Orange Vinegar or other fruity vinegar

2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning mix containing dried tomatoes, adjusted to taste

2 tablespoons minced red onion

½ cup finely diced mango

¼ cup finely diced red bell pepper

1 tablespoon minced fresh cilantro, 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 MatoZest. 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. Serve with raw vegetables. Makes 2½ cups.