Thursday, June 21, 2012
raw chocolate cheesecake
adapted from 12 steps to whole foods
crust:
2 cups almond, ground in food processor
1/4 cup coconut oil (liquid and warm--don't heat in microwave!)
1/4 cup raw organic agave
filling:
2/3 cup raw cacao
2/3 cup raw organic agave
1 teaspoon vanilla
1/2 teaspoon sea salt
1 cup cashews (soaked, drained)
1 cup young Thai coconut meat
1 small avocado
1/2 cup coconut oil.
crust: mix ingredients by hand. press in 9X13 pan.
filling: blend ingredients in blender.
pour filling in crust. freeze. partially thaw before serving.
serve with raw peanut butter ice cream.
sigh. again.
raw peanut butter ice cream
3 cups rice milk or almond milk
2 1/2 cup young Thai coconut meat
2/3 cup chopped dates
1 tablespoon vanilla
2/3 cup organic sugar-free peanut butter (we love adam's brand the best)
1/2 cup maple syrup
1/4 teaspoon sea salt
optional: chopped pecans.
combine ingredients in a blender. pour into ice cream maker.
taste and sigh.
2 1/2 cup young Thai coconut meat
2/3 cup chopped dates
1 tablespoon vanilla
2/3 cup organic sugar-free peanut butter (we love adam's brand the best)
1/2 cup maple syrup
1/4 teaspoon sea salt
optional: chopped pecans.
combine ingredients in a blender. pour into ice cream maker.
taste and sigh.
Tuesday, June 12, 2012
Sunday, June 10, 2012
veggie stir fry--gina
Vegetable
Stir Fry over Brown Rice
3 cups Frozen Stir Fry Veggies from Costco
3 teaspoons Liquid Amino
1 cup vegetable broth
1 cup vegetable broth
2 cups brown rice
4 cups watersweet potato fries and quinoa--gina
Sweet Potato Fries and Quinoa
Sweet
Potatoes
8 C
sweet potatoes, peeled and chopped into sticks
¼ C
coconut oil
1
tsp. sea salt
Heat
oil on medium-high in a large skillet, add sweet potatoes, and sauté several
minutes, stirring frequently with a spatula, until tender. Sprinkle with salt
and serve.
Quinoa
1 C
quinoa
2 C
water
¼
tsp. sea salt
Bring
water and salt to a boil, add rinsed quinoa, cover, and reduce heat to low.
Simmer for 15 minutes
red pepper-rosemary quinoa--gina
Red
Pepper-Rosemary Quinoa
Red
Pepper-Rosemary Quinoa
1
Tbsp. coconut oil
1
small onion, diced
1¼ C
quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer)
1
red bell pepper, diced
1 C
chopped carrots
8
oz. sliced mushrooms
1 C snow
peas
2½ C
water
1
Tbsp. Nama Shoyu (page 239) or Bragg Liquid Aminos (page 238)
1
tsp. dried rosemary
½
tsp. red pepper flakes
½ C
walnuts
Preheat
the oven to 400° and roast the walnuts for a few minutes until lightly browned.
Heat the oil in a saucepan and add the onion and quinoa. Sauté over medium
heat, stirring constantly for 3 minutes. Add the red bell pepper, carrots, snow
peas, and mushrooms and sauté for an additional 2 minutes. Add the water,
Liquid Aminos, pepper flakes, and rosemary. Bring to a boil, cover, and simmer
on low for 15 minutes. Remove the lid and simmer another 10 minutes until the
water is almost absorbed. When the quinoa is cooked, turn off the heat and mix
in the walnuts. Let it sit a few minutes before serving.
lentil barley soup--gina
Lentil
Barley Soup over Mashed Potatoes
1 c. lentils
1 c. barley
1 14 oz. can diced tomatoes (crushed would work too)
1 c. onion, chopped
1 c. celery, sliced
2 T Soy Sauce
1/2 tsp pepper
1 tsp dill weed (or your favorite spice blend)
1 tsp garlic powder
10 c vegetable broth (I usually do just 8 cups broth, and two cups water)
Salt to taste
Place all ingredients in a large saucepan. Bring to a boil. Cover and reduce heat to simmer. Cook 50 minutes, stirring occasionally. Add water if soup becomes too thick. Serves 10 normal eaters (or 4 if you have a Kevin eating it)
1 14 oz. can diced tomatoes (crushed would work too)
1 c. onion, chopped
1 c. celery, sliced
2 T Soy Sauce
1/2 tsp pepper
1 tsp dill weed (or your favorite spice blend)
1 tsp garlic powder
10 c vegetable broth (I usually do just 8 cups broth, and two cups water)
Salt to taste
Place all ingredients in a large saucepan. Bring to a boil. Cover and reduce heat to simmer. Cook 50 minutes, stirring occasionally. Add water if soup becomes too thick. Serves 10 normal eaters (or 4 if you have a Kevin eating it)
To make it into a stew, mix flour and water together and add to the soup until it reaches the thickness you desire. Wonderful served as a "gravy" over mashed potatoes.
curried quinoa--gina
Curried Quinoa
1¼ C
quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer)
1
Tbsp. extra virgin olive oil
1
small onion, diced
1
red bell pepper, diced
1
green bell pepper, diced
1
Tbsp. ginger root, grated
1
can diced green chili peppers
1¼
tsp. turmeric
1¼
tsp. coriander
¼
tsp. cinnamon
½
tsp. sea salt
2 C
water
Rinse
and drain quinoa well (after soaking for a few minutes first, so grains absorb
water and don’t run through the sieve). Sauté the onions and peppers in oil in
a saucepan. Add the ginger, quinoa, and green chilies, and cook for 1 minute.
Add the remaining spices and cook for another minute. Add the water and bring
to a boil. Reduce the heat and simmer for 15 minutes. Fluff with a fork before
serving.
Stir-Fry--Gina
Cashew
& Broccoli Stir-Fry over Brown Rice
Sauce:
1/2 cup vegetable broth
1/4 cup creamy peanut butter
2 Tbsp. Liquid Amino or Soy Sauce
1 Tbsp. honey
dash of ground red pepper
Combine all ingredients in small bowl and whisk until combined. Set aside; mixture will not be smooth.
Vegetables:
4 tsps. coconut oil
1/2 cup vegetable broth
1/4 cup creamy peanut butter
2 Tbsp. Liquid Amino or Soy Sauce
1 Tbsp. honey
dash of ground red pepper
Combine all ingredients in small bowl and whisk until combined. Set aside; mixture will not be smooth.
Vegetables:
4 tsps. coconut oil
2 cloves garlic, pressed
2 tsps. finely chopped, peeled fresh ginger root
4
cups broccoli florets3 stalks celery, cut diagonally into 1" pieces
3 green onions with tops, cut into 1" pieces
2 pkgs. ramen noodles (noodles only, throw away seasoning packet)
1/3 cup raw cashews or peanuts
Heat 4 tsps. oil over high heat until hot. Add garlic and ginger and cook for 3 minutes. Add vegetables and cook for 5 minutes more. Stir in sauce, bring to a boil and remove skillet from heat. Stir in almost fully cooked ramen noodles and sprinkle with raw cashews
Broccoli Cashew Quinoa--Gina
Broccoli-Cashew Quinoa
1
Tbsp. coconut oil
2
cloves garlic, minced
1
small red onion, finely diced
1 C
chopped tomatoes
2 C
vegetable broth
1
Tbsp. white wine vinegar
1
Tbsp. agave (raw, organic)
2
Tbsp. fresh lemon juice
1 C
quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer)
½
tsp. sea salt
4-6
C broccoli, cut into small pieces
freshly
ground black pepper, to taste
1 C
cashew pieces, toasted in oven
Heat
the coconut oil over medium heat in a saucepan and sauté the onion and garlic
for 3 minutes. Add the tomatoes, vegetable stock, vinegar, agave, and lemon
juice and bring to a boil. Stir in the quinoa and salt, then put broccoli on
top. Reduce the heat and simmer covered for about 20-30 minutes. Remove from
the heat when the broccoli is tender. Add the ground pepper and cashews and
toss.
Tuesday, June 5, 2012
Word of Wisdom
FROM ORIGINAL FAST FOODS by James and Colleen Simmons
To protect us from the evil designs of conspiring men, we are invited to receive by exercise of our agency alone, and not by constraint, the following counsels and attendant covenant promises:
Seven Counsels
1.We are counseled to not drink wine or other strong drink, but to use it only for the washing of the body.
2.Tobacco is not for the body, neither for the belly, and is not good for man, but is an herb for bruises and all sick cattle, to be used with judgment and skill.
3.Hot drinks (coffee, black tea, and other such harmful drinks.) are not for the body or belly.
4.All wholesome herbs God hath ordained for the constitution, nature, and use of man—every herb in the season thereof, and every fruit, whether from fruit of the tree or fruit of vine that yieldeth fruit in the ground or above the ground, is to be enjoyed in the season thereof, and all these to be used with prudence and thanksgiving.
5.The Lord has ordained flesh of beasts and of the fowls of the air for the use of man; however, they are to be used sparingly and with thanksgiving; and it is pleasing to God if they are used only in times of winter, or of cold, or famine.
6.All grain is ordained for the use of man and of beasts, to be the staff of life and to also be used to make mild drinks.
7.In addition to keeping and doing these above sayings, to qualify for the following promises, we are required to also walk in obedience to all of God’s commandments if we would lay hold upon the covenant promises described below. This is the mighty qualifier that enables promises that are adapted to the weakest among us to be received by both the weak and the strong. How is this possible?
Seven Covenant Promises
1.Health in the Navel: The navel is symbolic of both giving and receiving nourishment. Health in the navel implies that you will be fruitful and will nourish and raise up a righteous posterity. It is also a reminder of one of three primary covenant promises to "Repentant Israel," that food and clothing will never depart from you. The physical blessings are a shadow and type of the greater spiritual promise, meaning God’s Spirit or umbilical nourishing strength will not depart from you in your lifetime as you walk the path of redemption and are continually nourished by the Lord in order to qualify you to be made God's heir.
2.Marrow in the Bones: Marrow in the bones is the literal physical renewing strength to your body and immune system. This physical blessing is also type of the greater spiritual promise. Just as the marrow is centered in the innermost part of your body, your physical and spritual health will be continually renewed and quickened by the Holy Ghost, who dwells within you, and you will be provided with sufficient physical and spiritual strength to ward off potential threats to body, spirit, and soul -- thus enabling you to fulfill your purposes in life and to be made God's heir.
3.You Shall Find Wisdom: You will receive the promised baptism of fire and the Holy Ghost, who is the source of all wisdom, and you will be able to thus counsel in wisdom, and your counsels will stand and not fail. By comparison, those who fail to keep their covenant promises with God, do not retain the constant companionship of the Holy Ghost. All such unrepentant in Israel will also counsel together, but as Isaiah prophecies, their counsels shall not stand, but will fail, and they will not prevail over their enemies (covenant curse), but will be destroyed or led into captivity by their enemies.
4.You Shall Find Great Treasures of Knowledge, even Hidden Treasures: This certainly foretells important treasures of knowledge you will lay hold upon to assist you in your vocation and walk in life. Yet these are a type of a much greater knowledge. It speaks to laying hold upon redeeming knowledge (Holy writ describes as the greatest knowledge of all), which is to come to know through faithful obedience to God, His unchanging ways with man that enables man to grow in truth and knowledge until as the Brother of Jared, you rend the veil of your "unbelief." You are then brought to behold great and marvelous things which have been “hid up” since the foundation of the world (see Ether 4:14). This is the fullest meaning of "great treasures of knowledge" that are followed by finding even "hidden" treasures. These treasures are before us right now, but become unhidden only as we overcome the veil of unbelief as we walk from darkness into the Lord's perfect light.
5.You Shall Run and not be Weary: You will be able to literally run without becoming weary; however, this physical blessing is a type of things spiritual that are far greater, which is that you will receive the quickening power of the Holy Ghost, which will enable you to do all things that you are called upon to do by the Lord, without becoming weary of mind, heart, or body. Recall that to magnify one's office is to also lay claim upon the promised blessing of having one's body renewed. What a blessing and promise; it is adapted to the weak and strong among us.
6.You Shall Walk and not Faint: You will be able to ask and receive whatsoever you need in order to be able to do the Lord’s will, including material resources, knowledge, and so forth. Why is the Lord so generous to those who follow him in faith? He teaches us the answer in holy writ -- that we not grow faint of heart or mind and stumble and fall in our journey while seeking earnestly to do his will, but will be enabled by Him in all things, sufficient to press forward with hope until the end.
7.The Destroying Angel Shall Pass By You, as the Children of Israel, and not Slay You: You will be protected today from sickness and harm; and soon you will be protected from the destruction that will befall the wicked in the Lord’s Great Day when the Lord will divides the wicked from the righteous.
Ponder these counsels and promises carefully and consider the great blessings that are reserved for all who will do the minimums God asks in order that your body may be made a house wherein the Holy Ghost may dwell. Dietary extremes can never quicken you to the extent you will be quickened if you do these sayings and also keep God's commandments. Consider also the 12 Spiritual Laws which lend the enabling power to Keep God's Commandments and to thereby lay hold upon promised blessings. Herein lies the secret for the weak and strong:
12 Spiritual Laws of Power
1.Faith: Believe Jesus Christ created the heavens and the earth, and all things that in them are and that he is the light, the truth, and the life of this world by which you breathe from one minute to the next; and, become as a little child who is easily led by him into his perfect light.
2.Awake: Awake to weaknesses that you may give to him and to thereby receive the help you need to have weak things made strong unto you.
3.Repent: As you awaken to darkness within you repent, forsake, and give up all your sins and weaknesses that you may know God and be led into his perfect light.
4.Arise: Come unto Christ to receive a customized and perfect plan of obedience for you that will enable you to walk from various shades of darkness, weakness, and sin that afflict you into his perfect light.
5.Covenant: Offer up a broken heart and a contrite spirit to God and covenant with no hypocrisy or deception before him to obey, remember, and follow his Son’s counsel’s, commandments, and example always.
6.Holy Ghost: After you offer up your whole soul unto God, ask him for forgiveness and to receive the baptism of fire and the Holy Ghost (his grace or quickening power) and for a remission of your sins and weaknesses.
7.Remember: Retain a remembrance of your nothingness and of God’s power, glory, and desire to make you his heir; nurture this knowledge into a perfect brightness of hope as you walk in the straight path and are made perfect, holy, and without spot in Christ.
8.Pray Always: Whether in your secret closet or in your heart, pray continually and always that darkness may gain no power or influence over you.
9.His Will Be Done: Learn his will daily and exercise your agency to obey him with with exactness, that you will receive sufficient knowledge, growth, and wisdom today to gain power over all of today's evil that will seek to gain power and influence over you.
10.Keep His Commandments: Keep his commandments, which are given to enable you to walk within the straight path, shielded and protected from evil influences, that his Spirit may always be with you.
11.Knowledge: Feast upon the words of Christ which will tell you all things you must do; ask, knock and seek great knowledge, even redeeming knowledge concerning God’s unchanging ways with man.
12.Charity and Redemption: Go about doing good and let Christ’s light shine unto others through you. Clothe yourself in charity and do all of these things continually until the Lord manifests himself unto you in the flesh; and when he shall manifest himself unto you in the flesh, then do whatsoever he asks you to do.
See Supporting Document - Robe of His Righteousness
To protect us from the evil designs of conspiring men, we are invited to receive by exercise of our agency alone, and not by constraint, the following counsels and attendant covenant promises:
Seven Counsels
1.We are counseled to not drink wine or other strong drink, but to use it only for the washing of the body.
2.Tobacco is not for the body, neither for the belly, and is not good for man, but is an herb for bruises and all sick cattle, to be used with judgment and skill.
3.Hot drinks (coffee, black tea, and other such harmful drinks.) are not for the body or belly.
4.All wholesome herbs God hath ordained for the constitution, nature, and use of man—every herb in the season thereof, and every fruit, whether from fruit of the tree or fruit of vine that yieldeth fruit in the ground or above the ground, is to be enjoyed in the season thereof, and all these to be used with prudence and thanksgiving.
5.The Lord has ordained flesh of beasts and of the fowls of the air for the use of man; however, they are to be used sparingly and with thanksgiving; and it is pleasing to God if they are used only in times of winter, or of cold, or famine.
6.All grain is ordained for the use of man and of beasts, to be the staff of life and to also be used to make mild drinks.
7.In addition to keeping and doing these above sayings, to qualify for the following promises, we are required to also walk in obedience to all of God’s commandments if we would lay hold upon the covenant promises described below. This is the mighty qualifier that enables promises that are adapted to the weakest among us to be received by both the weak and the strong. How is this possible?
Seven Covenant Promises
1.Health in the Navel: The navel is symbolic of both giving and receiving nourishment. Health in the navel implies that you will be fruitful and will nourish and raise up a righteous posterity. It is also a reminder of one of three primary covenant promises to "Repentant Israel," that food and clothing will never depart from you. The physical blessings are a shadow and type of the greater spiritual promise, meaning God’s Spirit or umbilical nourishing strength will not depart from you in your lifetime as you walk the path of redemption and are continually nourished by the Lord in order to qualify you to be made God's heir.
2.Marrow in the Bones: Marrow in the bones is the literal physical renewing strength to your body and immune system. This physical blessing is also type of the greater spiritual promise. Just as the marrow is centered in the innermost part of your body, your physical and spritual health will be continually renewed and quickened by the Holy Ghost, who dwells within you, and you will be provided with sufficient physical and spiritual strength to ward off potential threats to body, spirit, and soul -- thus enabling you to fulfill your purposes in life and to be made God's heir.
3.You Shall Find Wisdom: You will receive the promised baptism of fire and the Holy Ghost, who is the source of all wisdom, and you will be able to thus counsel in wisdom, and your counsels will stand and not fail. By comparison, those who fail to keep their covenant promises with God, do not retain the constant companionship of the Holy Ghost. All such unrepentant in Israel will also counsel together, but as Isaiah prophecies, their counsels shall not stand, but will fail, and they will not prevail over their enemies (covenant curse), but will be destroyed or led into captivity by their enemies.
4.You Shall Find Great Treasures of Knowledge, even Hidden Treasures: This certainly foretells important treasures of knowledge you will lay hold upon to assist you in your vocation and walk in life. Yet these are a type of a much greater knowledge. It speaks to laying hold upon redeeming knowledge (Holy writ describes as the greatest knowledge of all), which is to come to know through faithful obedience to God, His unchanging ways with man that enables man to grow in truth and knowledge until as the Brother of Jared, you rend the veil of your "unbelief." You are then brought to behold great and marvelous things which have been “hid up” since the foundation of the world (see Ether 4:14). This is the fullest meaning of "great treasures of knowledge" that are followed by finding even "hidden" treasures. These treasures are before us right now, but become unhidden only as we overcome the veil of unbelief as we walk from darkness into the Lord's perfect light.
5.You Shall Run and not be Weary: You will be able to literally run without becoming weary; however, this physical blessing is a type of things spiritual that are far greater, which is that you will receive the quickening power of the Holy Ghost, which will enable you to do all things that you are called upon to do by the Lord, without becoming weary of mind, heart, or body. Recall that to magnify one's office is to also lay claim upon the promised blessing of having one's body renewed. What a blessing and promise; it is adapted to the weak and strong among us.
6.You Shall Walk and not Faint: You will be able to ask and receive whatsoever you need in order to be able to do the Lord’s will, including material resources, knowledge, and so forth. Why is the Lord so generous to those who follow him in faith? He teaches us the answer in holy writ -- that we not grow faint of heart or mind and stumble and fall in our journey while seeking earnestly to do his will, but will be enabled by Him in all things, sufficient to press forward with hope until the end.
7.The Destroying Angel Shall Pass By You, as the Children of Israel, and not Slay You: You will be protected today from sickness and harm; and soon you will be protected from the destruction that will befall the wicked in the Lord’s Great Day when the Lord will divides the wicked from the righteous.
Ponder these counsels and promises carefully and consider the great blessings that are reserved for all who will do the minimums God asks in order that your body may be made a house wherein the Holy Ghost may dwell. Dietary extremes can never quicken you to the extent you will be quickened if you do these sayings and also keep God's commandments. Consider also the 12 Spiritual Laws which lend the enabling power to Keep God's Commandments and to thereby lay hold upon promised blessings. Herein lies the secret for the weak and strong:
12 Spiritual Laws of Power
1.Faith: Believe Jesus Christ created the heavens and the earth, and all things that in them are and that he is the light, the truth, and the life of this world by which you breathe from one minute to the next; and, become as a little child who is easily led by him into his perfect light.
2.Awake: Awake to weaknesses that you may give to him and to thereby receive the help you need to have weak things made strong unto you.
3.Repent: As you awaken to darkness within you repent, forsake, and give up all your sins and weaknesses that you may know God and be led into his perfect light.
4.Arise: Come unto Christ to receive a customized and perfect plan of obedience for you that will enable you to walk from various shades of darkness, weakness, and sin that afflict you into his perfect light.
5.Covenant: Offer up a broken heart and a contrite spirit to God and covenant with no hypocrisy or deception before him to obey, remember, and follow his Son’s counsel’s, commandments, and example always.
6.Holy Ghost: After you offer up your whole soul unto God, ask him for forgiveness and to receive the baptism of fire and the Holy Ghost (his grace or quickening power) and for a remission of your sins and weaknesses.
7.Remember: Retain a remembrance of your nothingness and of God’s power, glory, and desire to make you his heir; nurture this knowledge into a perfect brightness of hope as you walk in the straight path and are made perfect, holy, and without spot in Christ.
8.Pray Always: Whether in your secret closet or in your heart, pray continually and always that darkness may gain no power or influence over you.
9.His Will Be Done: Learn his will daily and exercise your agency to obey him with with exactness, that you will receive sufficient knowledge, growth, and wisdom today to gain power over all of today's evil that will seek to gain power and influence over you.
10.Keep His Commandments: Keep his commandments, which are given to enable you to walk within the straight path, shielded and protected from evil influences, that his Spirit may always be with you.
11.Knowledge: Feast upon the words of Christ which will tell you all things you must do; ask, knock and seek great knowledge, even redeeming knowledge concerning God’s unchanging ways with man.
12.Charity and Redemption: Go about doing good and let Christ’s light shine unto others through you. Clothe yourself in charity and do all of these things continually until the Lord manifests himself unto you in the flesh; and when he shall manifest himself unto you in the flesh, then do whatsoever he asks you to do.
See Supporting Document - Robe of His Righteousness
spaghetti squash primavera
Spaghetti Squash Primavera
Recipe of the Month for October 2006
www.DrFuhrman.com
Serves: 4
Preparation Time: 20 minutes
Ingredients:
1 medium spaghetti squash
1 1/2 carrots, diagonally sliced
1/2 cup organic celery, diagonally sliced
3 cloves garlic, minced
1 1/2 cups shredded cabbage
1 small zucchini, chopped into small pieces
1 1/2 cups cooked pinto beans, or 1 (15 ounce) can, low-sodium or no-salt-added pinto beans, drained
1 1/2 cups chopped tomatoes or 1 (15 ounce) can no-salt-added diced tomatoes, drained
1/3 cup low-sodium or no-salt-added vegetable broth
1 teaspoon dried thyme
1 teaspoon dried parsley
1 cup no-salt-added or low-sodium pasta sauce
Instructions:
Preheat oven to 350 degrees.
Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes or until tender.
Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 10 minutes, stirring occasionally. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce and lettuce. Cover and simmer for 10 minutes or until carrots are tender.
When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly.
Mix the vegetables, beans and herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.
Recipe of the Month for October 2006
www.DrFuhrman.com
Serves: 4
Preparation Time: 20 minutes
Ingredients:
1 medium spaghetti squash
1 1/2 carrots, diagonally sliced
1/2 cup organic celery, diagonally sliced
3 cloves garlic, minced
1 1/2 cups shredded cabbage
1 small zucchini, chopped into small pieces
1 1/2 cups cooked pinto beans, or 1 (15 ounce) can, low-sodium or no-salt-added pinto beans, drained
1 1/2 cups chopped tomatoes or 1 (15 ounce) can no-salt-added diced tomatoes, drained
1/3 cup low-sodium or no-salt-added vegetable broth
1 teaspoon dried thyme
1 teaspoon dried parsley
1 cup no-salt-added or low-sodium pasta sauce
Instructions:
Preheat oven to 350 degrees.
Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes or until tender.
Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 10 minutes, stirring occasionally. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce and lettuce. Cover and simmer for 10 minutes or until carrots are tender.
When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly.
Mix the vegetables, beans and herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.
black bean lettuce bundles
Black Bean Lettuce Bundles
www.DrFuhrman.com
Serves: 4
Preparation Time: 10 minutes
Ingredients:
2 cups cooked* or canned no-salt-added or low-sodium black beans, drained
1/2 large ripe avocado, peeled, pitted and mashed
1/2 medium green bell pepper, seeded and chopped
3 green onions, chopped
1/3 cup chopped fresh cilantro
1/3 cup mild, no-salt-added or low-sodium salsa
2 tablespoons fresh lime juice
1 clove garlic, minced
1 teaspoon ground cumin
8 large romaine lettuce leaves
Instructions:
In a bowl, mash the beans and avocado together with a fork until well blended and only slightly chunky. Add all the remaining ingredients except the lettuce and mix.
Place approximately 1/4 cup of the mixture in the center of each lettuce leaf and roll up like a burrito.
www.DrFuhrman.com
Serves: 4
Preparation Time: 10 minutes
Ingredients:
2 cups cooked* or canned no-salt-added or low-sodium black beans, drained
1/2 large ripe avocado, peeled, pitted and mashed
1/2 medium green bell pepper, seeded and chopped
3 green onions, chopped
1/3 cup chopped fresh cilantro
1/3 cup mild, no-salt-added or low-sodium salsa
2 tablespoons fresh lime juice
1 clove garlic, minced
1 teaspoon ground cumin
8 large romaine lettuce leaves
Instructions:
In a bowl, mash the beans and avocado together with a fork until well blended and only slightly chunky. Add all the remaining ingredients except the lettuce and mix.
Place approximately 1/4 cup of the mixture in the center of each lettuce leaf and roll up like a burrito.
lemon-herb zucchini fettuccine
Lemon-Herb Zucchini Fettuccine
recipe by Our Best Bites
2 lemons
Olive Oil
1/2 lb Fettuccine (that’s just 1/2 of a normal box like in the picture)
2 medium zucchini
1 C shredded parmesan cheese (optional)
5-6 cloves garlic
Fresh Basil (about 1/2 C)
Fresh Oregano (about 1/4 C) If you don’t have fresh oregano, just add a little dried.
Olive oil
Salt and Pepper
Prepare grill. You could also do this on the stove top in a skillet, or a grill pan.
Put the pot on the stove to boil water for the pasta. While you’re waiting for the water to boil, slice the zucchini in half length-wise. Drizzle with olive oil and sprinkle with salt and pepper.
Press, or finely mince garlic cloves. In a small sauce pan on the stove, place 1/4 C olive oil and add garlic. Turn burner onto low-med heat. It shouldn’t be popping and frying, it should just slowly warm, infusing the oil with the garlic and removing that zing fresh garlic has.
When water boils, add pasta and a spoonful of salt
Place zucchini on grill.
While zuchs are grilling and pasta is boiling, chop herbs and get out cheese. Zest both lemons and juice the one that hasn’t been juiced.
See, now you’re all ready. When everything is done cookin’ you can throw it together! Keep an eye on that garlic. You DON’T want it to get brown and crispy. It should still look nice and white. Give it a stir. If it starts really cooking, just take it off the heat and set aside.
When zuch is done take them off the grill and chop ‘em up.
Reserve about 1/2 C pasta water. Drain pasta and immediately place in a big bowl. Place chopped zuch on top. Add lemon zest, lemon juice, cheese, herbs, and garlic-olive oil mixture. Just pile it all in there. Then stick your face up real close and inhale. Ahhhh, heaven.
Now take some tongs and give everything a big toss. If you feel it needs more moisture, add a little of the pasta water, or a little more olive oil. This will make 4 generous servings.
Garnish with a little more Parmesan on top and another squeeze of lemon if you have any left. Then sit back, relax, and imagine you’re sitting in some gorgeous Tuscan villa!
recipe by Our Best Bites
2 lemons
Olive Oil
1/2 lb Fettuccine (that’s just 1/2 of a normal box like in the picture)
2 medium zucchini
1 C shredded parmesan cheese (optional)
5-6 cloves garlic
Fresh Basil (about 1/2 C)
Fresh Oregano (about 1/4 C) If you don’t have fresh oregano, just add a little dried.
Olive oil
Salt and Pepper
Prepare grill. You could also do this on the stove top in a skillet, or a grill pan.
Put the pot on the stove to boil water for the pasta. While you’re waiting for the water to boil, slice the zucchini in half length-wise. Drizzle with olive oil and sprinkle with salt and pepper.
Press, or finely mince garlic cloves. In a small sauce pan on the stove, place 1/4 C olive oil and add garlic. Turn burner onto low-med heat. It shouldn’t be popping and frying, it should just slowly warm, infusing the oil with the garlic and removing that zing fresh garlic has.
When water boils, add pasta and a spoonful of salt
Place zucchini on grill.
While zuchs are grilling and pasta is boiling, chop herbs and get out cheese. Zest both lemons and juice the one that hasn’t been juiced.
See, now you’re all ready. When everything is done cookin’ you can throw it together! Keep an eye on that garlic. You DON’T want it to get brown and crispy. It should still look nice and white. Give it a stir. If it starts really cooking, just take it off the heat and set aside.
When zuch is done take them off the grill and chop ‘em up.
Reserve about 1/2 C pasta water. Drain pasta and immediately place in a big bowl. Place chopped zuch on top. Add lemon zest, lemon juice, cheese, herbs, and garlic-olive oil mixture. Just pile it all in there. Then stick your face up real close and inhale. Ahhhh, heaven.
Now take some tongs and give everything a big toss. If you feel it needs more moisture, add a little of the pasta water, or a little more olive oil. This will make 4 generous servings.
Garnish with a little more Parmesan on top and another squeeze of lemon if you have any left. Then sit back, relax, and imagine you’re sitting in some gorgeous Tuscan villa!
thai peanut noodles
Thai Peanut Noodles
Adapted from our Recipe by Our Best Bites
1/2 c. chicken broth (or vegetable broth/stock)
3 Tbsp. creamy raw peanut butter
1-2 tsp. Sriracha chili sauce (get healthy alternative; this is super hot. I use ¼ tsp when I double the batch.)
1 1/2 Tbsp. honey
3 Tbsp. soy sauce (tamari)
1 1/2 Tbsp. fresh minced ginger
2-3 cloves garlic, pressed or minced
8 oz. Udon or linguine noodles (I use whole wheat spaghetti noodles)
Chopped green onions
Chopped cilantro
2 limes, cut into quarters
Chopped peanuts
Cook noodles in salted water. In the meantime, combine chicken broth, peanut butter, chili sauce, honey, soy sauce, ginger, and garlic in a small saucepan over medium-low heat. Whisk until smooth and remove from heat. Toss cooked noodles with sauce and divide among 4 bowls. Sprinkle with green onions, cilantro, chopped peanuts, and garnish each serving with 2 lime quarters. Before eating, squeeze lime juice over noodles and stir to combine.
Adapted from our Recipe by Our Best Bites
1/2 c. chicken broth (or vegetable broth/stock)
3 Tbsp. creamy raw peanut butter
1-2 tsp. Sriracha chili sauce (get healthy alternative; this is super hot. I use ¼ tsp when I double the batch.)
1 1/2 Tbsp. honey
3 Tbsp. soy sauce (tamari)
1 1/2 Tbsp. fresh minced ginger
2-3 cloves garlic, pressed or minced
8 oz. Udon or linguine noodles (I use whole wheat spaghetti noodles)
Chopped green onions
Chopped cilantro
2 limes, cut into quarters
Chopped peanuts
Cook noodles in salted water. In the meantime, combine chicken broth, peanut butter, chili sauce, honey, soy sauce, ginger, and garlic in a small saucepan over medium-low heat. Whisk until smooth and remove from heat. Toss cooked noodles with sauce and divide among 4 bowls. Sprinkle with green onions, cilantro, chopped peanuts, and garnish each serving with 2 lime quarters. Before eating, squeeze lime juice over noodles and stir to combine.
chicken cacciatore without the chicken
Chicken Cacciatore without the Chicken
Adapted from our Recipe by Our Best Bites
Click here for printable text only
Olive oil
1 onion, roughly chopped
5-6 cloves garlic, peeled and either crushed or halved
1 6-oz. can tomato paste
1 c. white wine (you can also use apple or white grape juice mixed with 1 tablespoon white wine vinegar)
1 1/2 c. chicken broth
1/4 tsp. thyme
1/4 tsp. marjoram
1/2 tsp. salt (omit if using cooking wine; you may shrivel up and die if you add the salt in addition to cooking wine because cooking wine is treated with salt to make it undrinkable)
1 bay leaf
1 c. sliced mushrooms (or more if you love them. Mushrooms are divine in this dish!)
1 green bell pepper, chopped
Heat olive oil in skillet over medium heat. When oil is hot, add onions and garlic and stir frequently until onions are tender and garlic is fragrant. Remove with a slotted spoon (this is why you need to keep the onion and garlic pieces big), shake off excess oil (you don’t have to go crazy here, a little olive oil never killed anyone!), and transfer to your blender. Increase heat to medium-high.
Add wine, chicken broth, tomato paste, thyme, and marjoram to the onions and garlic in the blender. Blend until smooth. Put over stove or slow cook in crockpot. Add bay leaf. Add the mushrooms and the chopped green pepper. Cook until mushrooms and pepper are tender. Remove bay leaf and serve over pasta or brown rice.
Adapted from our Recipe by Our Best Bites
Click here for printable text only
Olive oil
1 onion, roughly chopped
5-6 cloves garlic, peeled and either crushed or halved
1 6-oz. can tomato paste
1 c. white wine (you can also use apple or white grape juice mixed with 1 tablespoon white wine vinegar)
1 1/2 c. chicken broth
1/4 tsp. thyme
1/4 tsp. marjoram
1/2 tsp. salt (omit if using cooking wine; you may shrivel up and die if you add the salt in addition to cooking wine because cooking wine is treated with salt to make it undrinkable)
1 bay leaf
1 c. sliced mushrooms (or more if you love them. Mushrooms are divine in this dish!)
1 green bell pepper, chopped
Heat olive oil in skillet over medium heat. When oil is hot, add onions and garlic and stir frequently until onions are tender and garlic is fragrant. Remove with a slotted spoon (this is why you need to keep the onion and garlic pieces big), shake off excess oil (you don’t have to go crazy here, a little olive oil never killed anyone!), and transfer to your blender. Increase heat to medium-high.
Add wine, chicken broth, tomato paste, thyme, and marjoram to the onions and garlic in the blender. Blend until smooth. Put over stove or slow cook in crockpot. Add bay leaf. Add the mushrooms and the chopped green pepper. Cook until mushrooms and pepper are tender. Remove bay leaf and serve over pasta or brown rice.
spinach pasta
Spinach and Feta Pasta
Adapted from our Recipe by Our Best Bites
8 oz. Penne pasta (that’s 1/2 a 16 oz. box. Don’t use ziti–you want the ridges on the penne to “grip” the sauce) (I use whole wheat spaghetti noodles)
1 28-oz. can diced tomatoes (I use home-canned. Use a high quality brand)
3 c. fresh spinach (I make on the side for those who want to add)
1 onion, finely chopped (I use red)
5-6 cloves garlic, minced or pressed
A handful of fresh mushrooms, chopped
4 oz. feta cheese, crumbled (we don’t add this)
Salt and pepper to taste
Bring a large pot of salted water to boil and add pasta. Cook according to package directions. In the meantime, heat a little olive oil in a skillet over medium heat. Add onions, garlic, and mushrooms and cook until tender. Add spinach and cook until wilted. Add tomatoes, heat through, and then add drained pasta and crumbled feta. Add salt and pepper to taste.
Serves 8
Adapted from our Recipe by Our Best Bites
8 oz. Penne pasta (that’s 1/2 a 16 oz. box. Don’t use ziti–you want the ridges on the penne to “grip” the sauce) (I use whole wheat spaghetti noodles)
1 28-oz. can diced tomatoes (I use home-canned. Use a high quality brand)
3 c. fresh spinach (I make on the side for those who want to add)
1 onion, finely chopped (I use red)
5-6 cloves garlic, minced or pressed
A handful of fresh mushrooms, chopped
4 oz. feta cheese, crumbled (we don’t add this)
Salt and pepper to taste
Bring a large pot of salted water to boil and add pasta. Cook according to package directions. In the meantime, heat a little olive oil in a skillet over medium heat. Add onions, garlic, and mushrooms and cook until tender. Add spinach and cook until wilted. Add tomatoes, heat through, and then add drained pasta and crumbled feta. Add salt and pepper to taste.
Serves 8
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