The End of Dieting: How to Live for Life (30 page)

¼ teaspoon dried thyme

Combine all ingredients in a high-powered blender.

PER SERVING: CALORIES 92; PROTEIN 1g; CARBOHYDRATES 11g; TOTAL FAT 4.8g; SATURATED FAT 0.5g; SODIUM 36mg; FIBER 0.9g; BETA-CAROTENE 3mcg; VITAMIN C 1mg; CALCIUM 20mg; IRON 0.6mg; FOLATE 8mcg; MAGNESIUM 17mg; ZINC 0.3mg; SELENIUM 0.5mcg

Super Simple Hummus

Serves: 4

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

2 tablespoons lemon juice

2 tablespoons unhulled sesame seeds

1 clove garlic, minced

½ teaspoon ground cumin

Blend all ingredients in a high-powered blender or food processor. Add 1–2 tablespoons water if desired, to adjust consistency. Can be refrigerated in an airtight container for up to 5 days.

PER SERVING: CALORIES 131; PROTEIN 6g; CARBOHYDRATES 19g; TOTAL FAT 4g; SATURATED FAT 0.5g; SODIUM 6mg; FIBER 5.3g; BETA-CAROTENE 10mcg; VITAMIN C 5mg; CALCIUM 78mg; IRON 2.4mg; FOLATE 111mcg; MAGNESIUM 46mg; ZINC 1.3mg; SELENIUM 2.6mcg

Roasted Eggplant Hummus

Serves: 4

1 medium eggplant

1 bulb roasted garlic (see Note) or 8 cloves raw garlic

1 cup cooked garbanzo beans (chickpeas), or canned no-salt-added or low-sodium garbanzo beans, drained

⅓ cup water

4 tablespoons raw unhulled sesame seeds

2 tablespoons fresh lemon juice

1 tablespoon dried minced onions

Dash paprika

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.

Note:
If using roasted garlic, roast garlic bulb along with eggplant for 15 minutes. Let cool, then squeeze garlic cloves out of bulb, removing the skin of the garlic.

PER SERVING: CALORIES 164; PROTEIN 7g; CARBOHYDRATES 24g; TOTAL FAT 5.8g; SATURATED FAT 0.8g; SODIUM 9mg; FIBER 9g; BETA-CAROTENE 29mcg; VITAMIN C 8mg; CALCIUM 132mg; IRON 2.9mg; FOLATE 113mcg; MAGNESIUM 74mg; ZINC 1.6mg; SELENIUM 2.9mcg

Fresh Tomato Salsa

Serves: 6

2 fresh tomatoes, chopped

1 small red onion, minced

2 scallions, minced

1 clove garlic, minced

½ jalapeño chili pepper, seeded and minced, or more to taste

3 tablespoons chopped cilantro

3 tablespoons fresh lime or lemon juice

In a mixing bowl, stir together all ingredients. Serve immediately or refrigerate in a tightly covered container for up to 5 days.

PER SERVING: CALORIES 15; PROTEIN 1g; CARBOHYDRATES 4g; TOTAL FAT 0.1g; SODIUM 4mg; FIBER 0.8g; BETA-CAROTENE 228mcg; VITAMIN C 8mg; CALCIUM 12mg; IRON 0.2mg; FOLATE 12mcg; MAGNESIUM 7mg; ZINC 0.1mg; SELENIUM 0.2mcg

Avocado Pumpkin Seed Salsa

Serves: 8

1 red bell pepper

1½ cups raw pumpkin seeds, toasted (see Note), divided

2 tablespoons lime juice

2 cloves garlic, minced

1 jalapeño chili, minced

3 large ripe avocados, cut into ½-inch dice

¼ cup cilantro leaves, chopped

Freshly ground pepper

Broil pepper for 5 to 7 minutes, turning frequently until tender and skin is blackened. Transfer to a bowl with a tight-fitting lid or cover bowl with plastic wrap so pepper continues to soften and cool. When cooled and softened, peel off skin, stem and seed the pepper, then dice into ½-inch pieces.

Using a high-powered blender, grind ½ cup toasted pumpkin seeds into a coarse powder. In a medium bowl, mix the lime juice with the garlic, jalapeño, ground pumpkin seeds, diced bell pepper, avocados, cilantro, and remaining 1 cup toasted pumpkin seeds. Season with pepper and serve with romaine lettuce leaves, endive spears, or other raw vegetables.

Note:
Toast pumpkin seeds in a large heavy skillet over medium high heat, stirring frequently, until seeds are puffed and beginning to brown, 2 to 4 minutes. Transfer to a large plate and cool.

PER SERVING: CALORIES 284; PROTEIN 9g; CARBOHYDRATES 15g; TOTAL FAT 23.4g; SATURATED FAT 4.5g; SODIUM 9mg; FIBER 7.9g; BETA-CAROTENE 453mcg; VITAMIN C 42mg; CALCIUM 27mg; IRON 4.2mg; FOLATE 64mcg; MAGNESIUM 169mg; ZINC 2.4mg; SELENIUM 1.6mcg

Mediterranean Tomato Spread

Serves: 4

1 cup cooked great northern beans, or canned no-salt-added or low-sodium great northern beans, drained

1 plum tomato

¼ cup pine nuts (see Note)

2 tablespoons unsulfured, unsalted dried tomatoes, minced

1 clove garlic

1 teaspoon Dr. Fuhrman’s MatoZest
*
or other no-salt-added Italian seasoning blend

1 teaspoon Dr. Fuhrman’s Black Fig Vinegar or balsamic vinegar

½ teaspoon minced rosemary, if desired

Combine all ingredients in a high-powered blender or food processor until smooth.

Note:
Mediterranean stone pine nuts have better flavor and a higher protein content.

*
A no-salt, dried tomato–based, garlicky Italian seasoning blend available at DrFuhrman.com.

PER SERVING: CALORIES 132; PROTEIN 7g; CARBOHYDRATES 15g; TOTAL FAT 6.1g; SATURATED FAT 0.5g; SODIUM 43mg; FIBER 3.6g; BETA-CAROTENE 179mcg; VITAMIN C 3mg; CALCIUM 49mg; IRON 2.5mg; FOLATE 43mcg; MAGNESIUM 55mg; ZINC 1.2mg; SELENIUM 0.8mcg

Garlic Nutter Spread

Serves: 4

1 bulb garlic

1 cup raw cashews

6 tablespoons water

2 teaspoons nutritional yeast

⅛ teaspoon black pepper

Preheat oven to 350°F. Roast garlic in a small baking dish for about 25 minutes or until soft. When cool, cut top off garlic bulb and squeeze out soft cloves, discarding skins. Combine garlic and remaining ingredients in a high-powered blender. Blend until smooth.

This is a delicious and healthful condiment to have on hand to season cooked vegetable dishes or to add extra flavor to soups, sauces, and salad dressing ingredients.

PER SERVING: CALORIES 197; PROTEIN 7g; CARBOHYDRATES 11g; TOTAL FAT 15.1g; SATURATED FAT 2.7g; SODIUM 6mg; FIBER 1.6g; CALCIUM 16mg; IRON 2.7mg; FOLATE 55mcg; MAGNESIUM 103mg; ZINC 2.1mg; SELENIUM 7.4mcg

SALADS

Balsamic Tomato and Asparagus Salad

Serves: 4

1 pound asparagus, tough ends removed, cut into 2-inch pieces

1 cup cherry or grape tomatoes, cut in half

2 tablespoons balsamic vinegar

1 tablespoon orange juice

2 tablespoons minced red onion

Black pepper, to taste

5 ounces mixed baby greens

3 tablespoons pine nuts, half chopped and half left whole

Steam asparagus until just tender, about 12 minutes. Rinse with cold water to stop cooking; drain. Mix with tomatoes.

Combine vinegar, orange juice, red onion, and black pepper. Add to asparagus and tomatoes and toss to coat. Refrigerate for at least 15 minutes so flavors blend. Serve on a bed of baby greens. Sprinkle with pine nuts before serving.

PER SERVING: CALORIES 97; PROTEIN 6g; CARBOHYDRATES 10g; TOTAL FAT 4.7g; SATURATED FAT 0.4g; SODIUM 13mg; FIBER 3.9g; BETA-CAROTENE 749mcg; VITAMIN C 17mg; CALCIUM 55mg; IRON 3.2mg; FOLATE 103mcg; MAGNESIUM 45mg; ZINC 1.3mg; SELENIUM 2.7mcg

Kale Salad with Avocado and Apples

Serves: 4

1 bunch kale, tough stems and center ribs removed

1 avocado, peeled and chopped

2 tablespoons lemon juice

3 cloves garlic, minced

1 teaspoon fresh ginger root, minced

½ medium onion, minced

1 large apple, cored and chopped

½ cup raw cashews, chopped

Roll up each kale leaf and slice thinly. Add to bowl along with avocado and lemon juice. Using your hands, massage lemon juice and avocado into kale leaves until kale starts to soften and wilt and each leaf is coated, about 2 to 3 minutes. Mix in garlic, ginger, onion, and apple. Top with chopped cashews.

PER SERVING: CALORIES 319; PROTEIN 12g; CARBOHYDRATES 39g; TOTAL FAT 17.1g; SATURATED FAT 3.3g; SODIUM 92mg; FIBER 9.9g; BETA-CAROTENE 18,594mcg; VITAMIN C 261mg; CALCIUM 297mg; IRON 4.7mg; FOLATE 101mcg; MAGNESIUM 135mg; ZINC 2.2mg; SELENIUM 4.2mcg

Kale and Quinoa Salad with Blueberries and Mangoes

Serves: 4

For the Salad:

1 cup quinoa, rinsed well

1½ cups shredded kale

1 cup fresh blueberries

1 cup cubed mango

2 tablespoons chopped walnuts, toasted

For the Dressing:

2 tablespoons balsamic vinegar

2 tablespoons lemon juice

½ cup water

¼ cup walnuts

¼ cup raisins

Combine quinoa and 2 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until water is absorbed and quinoa is translucent and tender, about 10 to 15 minutes.
Fluff with a fork and transfer to a large bowl and let cool. Combine dressing ingredients in a high-powered blender. Mix quinoa with the dressing, kale, blueberries, mangoes, and walnuts.

PER SERVING: CALORIES 337; PROTEIN 13g; CARBOHYDRATES 57g; TOTAL FAT 10.1g; SATURATED FAT 1g; SODIUM 26mg; FIBER 5.7g; BETA-CAROTENE 2,515mcg; VITAMIN C 46mg; CALCIUM 84mg; IRON 5.1mg; FOLATE 47mcg; MAGNESIUM 128mg; ZINC 1.9mg; SELENIUM 1.1mcg

Roasted Beets with Leafy Greens, Red Onions, and Walnuts

Serves: 2

2 medium red beets

¼ cup red wine vinegar

2 tablespoons raisins, finely chopped

1 tablespoon toasted caraway seeds, chopped

1 teaspoon garlic, finely chopped

10 cups Boston or green leaf lettuce

⅓ red onion, thinly sliced

¼ cup chopped walnuts

Roast beets at 350°F for 50 minutes or until tender when pierced. Let cool and peel off skins. Slice beets thinly and marinate in red wine vinegar, chopped raisins, toasted caraway seeds, and chopped garlic for at least 1 hour. In a large salad bowl, toss beet and vinegar mixture with remaining ingredients.

PER SERVING: CALORIES 219; PROTEIN 8g; CARBOHYDRATES 27g; TOTAL FAT 10.8g; SATURATED FAT 1g; SODIUM 83mg; FIBER 8.2g; BETA-CAROTENE 5,489mcg; VITAMIN C 17mg; CALCIUM 159mg; IRON 5.4mg; FOLATE 309mcg; MAGNESIUM 92mg; ZINC 1.5mg; SELENIUM 3.7mcg

Warm Corn and Zucchini Salad with Mint

Serves: 4

⅓ cup low-sodium or no-salt-added vegetable broth, or more if needed to achieve desired consistency

1 cup diced onion

2 teaspoons or 4 cloves minced garlic

2 cups diced zucchini

2 cups fresh corn kernels

¼ teaspoon ground cumin

¼ teaspoon ground coriander

3 tablespoons chopped fresh mint

1 tablespoon fresh lemon juice

Freshly ground black pepper, to taste

Heat vegetable broth in a large sauté pan. Add onion, garlic, zucchini, and corn and sauté for 10 minutes or until vegetables are tender. Add cumin and coriander and continue cooking until liquid is evaporated. Remove from heat. Add mint, lemon juice, and pepper.

PER SERVING: CALORIES 333; PROTEIN 9g; CARBOHYDRATES 68g; TOTAL FAT 4.1g; SATURATED FAT 0.6g; SODIUM 38mg; FIBER 1.5g; BETA-CAROTENE 69mcg; VITAMIN C 15mg; CALCIUM 31mg; IRON 2.6mg; FOLATE 26mcg; MAGNESIUM 121mg; ZINC 2.1mg; SELENIUM 13.4mcg

SOUPS

Black Bean Quinoa Soup

Serves: 4

1 medium onion, chopped

1 green bell pepper, chopped

4 cloves garlic, minced

1 cup chopped fresh tomato

1 teaspoon ground cumin

2 teaspoons chili powder

¼ teaspoon crushed red pepper flakes

1 large carrot, chopped

5 cups low-sodium or no-salt-added vegetable broth

½ cup quinoa, rinsed

3 cups cooked black beans, or 2 (15-ounce) cans low-sodium or no-salt-added black beans, drained

4 cups baby spinach

¼ cup chopped cilantro

1 tablespoon fresh lime juice

1 avocado, chopped