Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

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Black Bean Lettuce Bundles

2 cups cooked or canned black beans, no salt
1/2 large avocado, mashed
1/2 green bell pepper, chopped
3 scallions, chopped
1/3 cup chopped fresh cilantro
2 tablespoons lime juice
1 teaspoon cumin
1 clove garlic, minced
1/3 cup mild salsa, low sodium
8 large romaine lettuce leaves

Mash beans and avocado together with fork. Mix with other ingredients, except for lettuce. Place approximately 1/4 cup of filling in center of lettuce leaf and roll like a tortilla.

Curry Lo Mein

1 spaghetti squash
3 cups shiitake, oyster, and/or cremini mushrooms, sliced
1 pound onion, chopped
1 cup carrots, shredded
1/2 cup red pepper
1/2 cup green pepper
1 garlic clove
1 teaspoon ginger root, grated
1 teaspoon Dr. Fuhrman's VegiZest
1/2 teaspoon curry powder
1 tablespoon corn starch
2 cups northern beans, canned & unsalted
3 cups bean sprouts
1 cup water chestnuts, canned & sliced

Halve squash and remove seeds. Place squash cut side down in baking dish with 1/8 inch water in bottom and bake uncovered at 350 for 45 minutes. Stir fry the mushrooms, onions, carrots, peppers, garlic and gingerroot for 10 minutes in a little water. Mix VegiZest, curry and corn starch with a little water and fold into cooking vegetables until mixed well. and keep stirring. Add the beans and water chestnuts and mix all together. Turn the baking squash right side up and spoon the vegetbale/bean mix into the squash bowl. Bake uncovered for 10 more minutes and serve.

Eggplant Adzuki

4 cups adzuki (aduki) beans
2 cups onion, chopped
1 eggplant, peeled and cut into strips
2 cups no salt tomato sauce
1 cup green pepper, chopped
1 cup organic celery, chopped
3 garlic clove, diced
1 tablespoon Dr. Fuhrman's VegiZest
Mrs. Dash, to taste

Soak adzuki beans overnight. Cook beans in water with one cup of chopped onion on low flame for 1 1/2 hours. In a large non-stick skillet cook the sliced eggplant in the tomato sauce for a few minutes then add the rest of the onion, pepper, celery, garlic and spices and cook for another 5 minutes. Arrange the eggplant in a baking dish and cover with the sauce from the pot continuing to cook in the oven uncovered at 350 for 25 minutes. Serve in squares with some adzuki beans on top.