Lunches
Orange Cashew Salad Dressing
Ingredients
2 navel oranges, peeled
1⁄4 cup orange juice
1⁄4 cup cashews, raw
2 tbsp blood orange vinegar or pear vinegar
Instructions
Blend all ingredients in a blender until creamy.
Source: Dr. Joel Fuhrman
Herbed Cashew Cream Sauce
Ingredients
1 1⁄2 cup cashews, ground
1 cup soy milk, unsweetened
2 cup water
3 tbsp lemon juice
6 tbsp nutritional yeast
1 tbsp tandoori spice or curry powder (optional)
black pepper to taste
1⁄4 cup parsley and basil, minced
Instructions
Combine soy milk, water, and lemon juice in a medium pan over medium heat. Stir occasionally. After a few minutes add the nutritional yeast. Bring the mixture to a boil and stir in the cashews. Whisk for 1 minute, being careful that the mixture doesn’t boil over. Remove from the heat and stir in the chopped herbs.
Cooking Time: 5 minutes
Vegetable Stir Fry
Ingredients
1 red onion, finely chopped
3 clove garlic, minced or pressed
2 carrots, finely chopped
1 cup broccoli florets
1 cup shitake mushrooms, thinly sliced
2 yellow summer squash or zucchini, chopped
1⁄4 cup water, used incrementally
black pepper to taste
1⁄4 cup lime juice
1 1⁄2 cup frozen corn or peas
1⁄2 tsp chili powder or 1/4 tsp Sambal Oelek ground fresh chili paste
Instructions
In a wok over medium high heat, fry onions and garlic in 1/8 cup water, stirring until liquid has evaporated and onions start to soften, about 5 minutes. Add the carrots, broccoli, mushrooms, squash and another 1/8 cup water. Stirring occasionally, cook about 5 minutes. Now add spices and lime juice. Cook another 5 minutes until vegetables are soft but still crunchy. Add frozen corn or peas and cook for 2 more minutes to heat through.
Cooking Time:15 minutes
Vibrant Veggies
Ingredients
1 cup carrot juice
1⁄2 bn broccoli florets
1⁄2 head cauliflower, cut into florets
1 celery stalk, chopped
2 small zucchini, thinly sliced lengthwise
2 small yellow squash, thinly sliced lengthwise
1 sweet red or orange bell pepper, cut in strips
1⁄2 beet, peeled, cut in strips
2 clv garlic, minced or pressed
1⁄2 onion, thinly sliced
1 tsp beet powder
1 tsp arrowroot (or cornstarch)
1⁄8 cup parsley, minced
2 tsp herb de Provence (dried herb mix)
Misses Dash seasoning to taste
Instructions
Mix carrot juice and arrowroot in a small bowl. Water sauté broccoli, onions, and garlic for 5 minutes. Add remaining vegetables and carrot juice/arrowroot mixture. Simmer, covered, stirring occasionally (the sauce will thicken) until all vegetables are tender about 8 to 10 minutes. Serve with sprinkled parsley.
Notes
You can substitute cornstarch for arrowroot.
Beet powder can be found in specialty stores.
Cooking Time:10 minutes
Nutty Polenta Vegetable Loaf
Ingredients
6 cup carrot juice
1 cup green pepper, chopped
1 cup sweet red pepper, chopped
1 cup broccoli, chopped
1 cup mushrooms, chopped
1 cup zucchini, chopped
1⁄2 cup onions, chopped
6 clv garlic, minced or pressed
1 tbsp basil
4 cup organic spinach, chopped or organic baby spinach
1 tbsp oregano
1 tbsp garlic powder
1 tbsp Spike seasoning
1 tbsp Dr. Fuhrman’s Vegi-Zest or other no-salt seasoning
2 cup cornmeal
1 cup walnut pieces
1 cup pasta sauce (try Walnut Acres), optional
Instructions
Preheat oven to 350 degrees. In a large soup pot, bring the carrot juice to a boil and stir in all the vegetables, herbs, and seasonings. Simmer for 20 minutes until vegetables are tender. Slowly add the cornmeal to the soup pot and stir constantly over low heat for 5 more minutes.
Remove from the heat and stir in the walnuts. Spoon into a casserole dish or two loaf pans and bake uncovered for 30 minutes. If desired, top with pasta sauce and bake for another 5 minutes.
This loaf will hold together better by the next day, so if a firmer loaf is desired, refrigerate overnight and reheat the following day.
Cooking Time:1 hour
Dr. Fuhrman’s Quick Corn Stew
Ingredients
2 cup water
2 cup soy milk
1 tbsp whole wheat flour
2 tbsp Dr. Fuhrman’s VegiZest
1⁄2 tsp dulse
2 tbsp dried vegetable flakes
1⁄3 tsp Mrs. Dash seasoning
1 medium potato, diced
1 carrot, diced
1 large onion, diced
1 10 oz bag (or box) of frozen corn
Instructions
Heat water and soy milk together on a low flame. Mix in the flour, VegiZest, dulse, vegetable flakes, and seasoning. Add the diced potato, carrot, and onion and continue to simmer for 5 minutes. Add the frozen corn until it defrosts and the soup comes to a boil again.
Cooking Time:10 minutes
Source: Dr. Joel Fuhrman
Corn Tofu Steaks
Ingredients
1 block firm Tofu
Low-sodium pasta sauce
5 mushrooms, finely chopped
1 cup frozen corn kernels
Spices to taste (try dill and cumin)
Instructions
Sauté mushrooms in a few teaspoons of water until soft. Slice tofu in 1/4 inch thick slices. Top tofu steaks with pasta sauce, mushrooms, corn, and spices.
Bake on lightly oiled cookie sheet for 40 minutes at 350 degrees.
Cooking Time:45 minutes
