Broccoli, Sprouts, and Beans!


Broccoli with Red Lentil Sauce

1/2 cup red lentils
1 medium onion, chopped
1 small clove garlic, chopped
11⁄2 to 2 cups carrot juice
1 pound broccoli florets
1 tablespoon Dr. Fuhrman’s VegiZest
1/2 teaspoon Mrs. Dash seasoning
1/2 teaspoon balsamic vinegar
1/4 cup chopped pecans (optional)
Add lentils, onions, garlic, and carrot juice to a saucepan. Bring to a boil, cover and simmer for 20-30 minutes until the lentils are soft and pale. Add more carrot juice if needed. Meanwhile, steam the broccoli until just tender. Put the cooked lentil mixture into a food processor or blender with the VegiZest, seasoning and balsamic vinegar and blend to a smooth puree. Add some carrot juice if it is too thick. Place broccoli in a bowl and combine with sauce. If desired, top with chopped pecans. Serves 4.

Brussels Sprouts Polonaise
6 cups Brussels sprouts
1/4 cup soft tofu
2 tablespoons lemon juice
2 tablespoons date sugar
1 clove garlic, minced
1 tablespoon Dr. Fuhrman’s VegiZest
1/2 cup chopped fresh parsley, chopped
1/2 cup soy milk
Cut large sprouts in half. Steam for 8 minutes or until tender. Blend tofu, lemon juice, date sugar, garlic, VegiZest, 1/4 cup parsley, and soy milk in blender and pour over sprouts. Sprinkle with remaining parsley. Serves 3.

Cuban Black Beans with Brown Rice
5 cups brown rice
olive oil (small amount)
1 cup chopped onion
3/4 cup chopped green pepper
2 cups tomato juice, no salt
3 15-ounce cans black beans, (no or low salt) drained
1 14-ounce can whole tomatoes, (no salt) undrained and chopped
1 8-ounce can tomato sauce (no salt)
3 cloves garlic, minced
1 tablespoon Dr. Fuhrman’s VegiZest or other no salt seasoning
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
Cook brown rice according to package directions. Using a paper towel moistened with olive oil, lightly coat a large soup pot and sauté onion and peppers until tender. Add tomato juice and next 7 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 to 25 minutes or until vegetables are tender. Serve with brown rice. Serves 6.
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Snack to Live!

High Cruciferous Juice
6 medium carrots
6 cauliflower florets
2 apples, cut in fourths
1 bunch kale
1/2 bunch watercress
1/2 head broccoli with stems
Run all ingredients through a juicer. Serves 4.

Baked Garlic Pita Chips
2 whole wheat pitas
olive oil cooking spray (optional)
garlic powder
Preheat oven to 375 degrees. Split each pita in half horizontally. Spray pita halves lightly with olive oil, if desired, and sprinkle with garlic powder. Cut each half in half and then into four sections to form triangles. Place on baking sheet and bake for 8 minutes or until lightly browned and crispy. Serve with salsa or hummus. Serves 4.

Red Pepper Salsa

2 red bell peppers, stems removed
1/2 cup minced fennel
1 tablespoon red wine vinegar
1/2 tablespoon olive oil
1 1/2 teaspoons Dr. Fuhrman’s VegiZest
1/2 teaspoon minced garlic
freshly ground black pepper, to taste
Broil peppers on high until softened and brown on all sides, about 25 minutes, turning after 10 minutes. Enclose in a paper bag and let stand 10 minutes. Peel, seed, and chop peppers. Mix fennel, vinegar, oil, VegiZest, garlic, and red peppers in medium bowl. Season with pepper. Good served with endive leaves for dipping. Serves 4
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What Came First: Fish, Turkey, or the Egg?



Spiced Haddock or Tilapia

1 tablespoon olive oil
1/4 cup onion, minced
2 cloves garlic, minced
1 1/2 teaspoons paprika
4 4-ounce haddock or tilapia fillets
2 tablespoons fresh dill, chopped
6 cloves garlic
1 tablespoon fresh lemon juice
Add oil to a nonstick cooking pan. Place over medium-high heat until hot. Add onion and garlic; cook, stirring constantly, until soft. Stir in paprika. Remove from heat and let cool. Spread onion mixture on both sides of fillets. Sprinkle with dill. Lightly coat a broiler pan using a paper towel moistened with olive oil. Broil fillets and garlic cloves on high 3 inches from heat for 8 minutes or until fish flakes easily when tested with a fork. Sprinkle with lemon juice and garnish with broiled garlic cloves. Braised Bok Choy makes a quick and delicious side dish. Serves 4.

Turkey Spinach Burgers

1 pound ground turkey breast
10 ounces frozen, chopped spinach, defrosted and drained
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons chopped fresh parsley
1 1/2 tablespoons vegan Worcestershire sauce (found in health food stores)
1 teaspoon hot sauce
Combine the ground turkey, spinach, bread crumbs, onions, parsley, Worcestershire sauce, and hot sauce in a large bowl. Mix well. Divide turkey mixture into 5 equal portions and form into patties. Coat grill rack or broiler pan with cooking spray. Grill or broil until nicely browned on both sides and cooked through, about 7 minutes per side. Serves 5.

Vegetable Omelet
olive oil (small amount)
1 medium onion, diced
1 medium green or red peppers, diced
1 cup fresh shiitake mushrooms, stems removed and chopped
1 cup diced tomatoes
1/4 teaspoon dried basil
4 eggs, beaten
black pepper, to taste
Using a paper towel moistened with olive oil, lightly coat skillet. Sauté the onions, peppers, mushrooms and tomatoes over medium heat for 10 minutes until tender. Add basil and eggs and cook over med/high heat until done, about 8 minutes, turning over with spatula occasionally. Sprinkle with black pepper. Serves 2.
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