The End of Dieting: How to Live for Life (31 page)

In a soup pot, heat 2–3 tablespoons water, add onion and green pepper and water-sauté about 5 minutes, until tender, adding more water if needed to prevent sticking. Add garlic and sauté another 30 seconds, until fragrant. Add the fresh tomato, cumin, chili powder, and red pepper flakes and cook for 2–3 minutes, until tomatoes soften. Add carrots and vegetable broth, bring to a boil, stir in the quinoa, reduce heat, and cover and cook for 10 minutes. Add black beans and continue cooking until heated through and quinoa is tender, about 10 minutes. Add spinach and stir until wilted. Remove from heat and stir in cilantro and lime juice. Serve garnished with chopped avocado.

PER SERVING: CALORIES 419; PROTEIN 25g; CARBOHYDRATES 63g; TOTAL FAT 10.9g; SATURATED FAT 1.8g; SODIUM 151mg; FIBER 18.7g; BETA-CAROTENE 3,671mcg; VITAMIN C 51mg; CALCIUM 133mg; IRON 7mg; FOLATE 323mcg; MAGNESIUM 191mg; ZINC 3.1mg; SELENIUM 2.7mcg

Boston Green Pea Soup

Serves: 2

1 medium onion, diced

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

10 ounces frozen peas

1 head Boston lettuce, coarsely chopped

⅛ teaspoon black pepper

⅛ teaspoon dried tarragon leaves

½ cup unsweetened soy, almond, or hemp milk

1 tablespoon fresh lemon juice

Heat 2–3 tablespoons water in a soup pot. Add onions and water-sauté until tender, about 5 minutes. Stir in vegetable broth, peas, lettuce, pepper, and tarragon; bring to a boil, reduce heat, and simmer for 10 minutes. Stir in nondairy milk. Blend soup in a blender until smooth, working in batches. Pour blended soup into a large bowl after each batch, and when all the soup is blended, return to soup pot and heat through. Stir in lemon juice and remove from heat.

PER SERVING: CALORIES 224; PROTEIN 18g; CARBOHYDRATES 33g; TOTAL FAT 3.7g; SATURATED FAT 0.9g; SODIUM 247mg; FIBER 9.6g; BETA-CAROTENE 2,215mcg; VITAMIN C 22mg; CALCIUM 86mg; IRON 3.7mg; FOLATE 107mcg; MAGNESIUM 56mg; ZINC 1.7mg; SELENIUM 4.6mcg

Creamy Cabbage Soup

Serves: 4

1 head cabbage, cut into pieces

3 medium carrots, coarsely chopped

1 cup celery, coarsely chopped

2 leeks, coarsely chopped

2 cloves garlic, minced

1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning blend, adjusted to taste

2 cups carrot juice

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

½ teaspoon nutmeg

⅛ teaspoon cayenne pepper, or to taste

5 cups chopped kale leaves or baby spinach

1 cup raw cashews, or

½ cup raw cashew butter

Place all the ingredients except the cashews in a pot. Cover and simmer for 30 minutes or until vegetables are tender. In a food processor or high-powered blender, blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy. Return to the pot.

PER SERVING: CALORIES 393; PROTEIN 18g; CARBOHYDRATES 56g; TOTAL FAT 16.4g; SATURATED FAT 3g; SODIUM 192mg; FIBER 11.9g; BETA-CAROTENE 23,401mcg; VITAMIN C 203mg; CALCIUM 305mg; IRON 6.6mg; FOLATE 180mcg; MAGNESIUM 196mg; ZINC 3.2mg; SELENIUM 9.8mcg

Creamy Butternut Ginger Soup

Serves: 5

2 cups water

2 cups unsweetened soy, hemp, or almond milk

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

3 carrots, sliced in 1–2-inch slices

5 celery stalks, sliced in 1–2-inch slices

2 onions, cut in half

2 teaspoons minced peeled ginger

2 butternut squash, peeled and cubed

10 ounces shiitake, cremini, or oyster mushrooms, stems trimmed, and sliced

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

⅛ teaspoon cayenne pepper, or to taste

6 ounces baby kale or baby spinach

Place water, nondairy milk, vegetable broth, carrots, celery, onions, ginger, and butternut squash in a large soup pot. Bring to a boil, reduce heat, and simmer for 30 minutes or until squash is tender. Place soup in a food processor or blender, and, working in batches, blend until smooth. Return to pot. Add mushrooms, beans, and cayenne pepper; bring to a simmer and cook for 20 minutes. Add baby kale or spinach and continue cooking until greens are wilted.

PER SERVING: CALORIES 318; PROTEIN 19g; CARBOHYDRATES 60g; TOTAL FAT 3.8g; SATURATED FAT 0.7g; SODIUM 188mg; FIBER 12.8g; BETA-CAROTENE 16,098mcg; VITAMIN C 96mg; CALCIUM 287mg; IRON 6.1mg; FOLATE 168mcg; MAGNESIUM 167mg; ZINC 2.3mg; SELENIUM 12.4mcg

Greens, Beans, and Mushroom Stew

Serves: 6

1½ cups chopped onions

3 cloves garlic, chopped

1 cup chopped carrots

1 cup chopped celery

5 cups assorted mushrooms (button, portobello, and/or shiitake), chopped

2 cups lentils

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

3 cups chopped tomatoes

¼ cup tomato paste

1 tablespoon cider vinegar

2 teaspoons paprika

1½ teaspoons cumin

2 teaspoons fennel seed

½ teaspoon ground black pepper

¼ teaspoon cayenne pepper

1 cup chopped green bell pepper

10 ounces turnip greens or mustard greens, tough stems removed, chopped

Heat 2 tablespoons water and water-sauté onions, garlic, carrots, and celery until starting to soften. Add mushrooms and continue cooking until mushrooms lose their water. Add lentils, vegetable broth, chopped tomatoes, tomato paste, vinegar, paprika, cumin, fennel seed, black pepper, and cayenne pepper. Simmer covered until lentils are tender and most of the liquid is absorbed, 25 to 30 minutes. Add green pepper during the last 10 minutes of cooking. Add greens and cook until wilted.

If stew appears too dry, add additional water or vegetable broth.

PER SERVING: CALORIES 323; PROTEIN 25g; CARBOHYDRATES 58g; TOTAL FAT 1.8g; SATURATED FAT 0.2g; SODIUM 71mg; FIBER 26.2g; BETA-CAROTENE 5,486mcg; VITAMIN C 77mg; CALCIUM 146mg; IRON 7.1mg; FOLATE 443mcg; MAGNESIUM 132mg; ZINC 4mg; SELENIUM 14.3mcg

In-a-Hurry Anticancer Soup

Serves: 6

3 large onions, chopped

5 large zucchini, cut into 1-inch pieces

2 cups mushrooms, any type, chopped

1 pound kale, tough stems removed, chopped

1 pound mustard greens, tough stems removed, chopped

1 (15-ounce) can low-sodium or no-salt-added adzuki beans

6 cups carrot juice
*

2 cups water

1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning blend, adjusted to taste

½ cup raw cashews

Place all ingredients except cashews in a large stock pot. Bring to a boil, then reduce heat to a simmer; cover and cook for 30 minutes or until the vegetables are soft. Add cooked soup and cashews to a food processor or high-powered blender and blend until smooth and creamy. For a chunky soup, blend only a portion of the cooked soup and then return to pot.

*
For speed in preparation, this recipe uses a store-bought refrigerated carrot juice.

PER SERVING: CALORIES 335; PROTEIN 17g; CARBOHYDRATES 60g; TOTAL FAT 6.6g; SATURATED FAT 1.2g; SODIUM 153mg; FIBER 12.1g; BETA-CAROTENE 34,089mcg; VITAMIN C 197mg; CALCIUM 322mg; IRON 6.9mg; FOLATE 275mcg; MAGNESIUM 181mg; ZINC 2.9mg; SELENIUM 9.2mcg

White Bean and Kale Soup

Serves: 4

8 cups low-sodium or no-salt-added vegetable broth, divided

8 large cloves garlic, minced

1 medium onion, chopped

8 cups chopped kale

4½ cups cooked white beans, or 3 (15-ounce) cans no-salt-added or low-sodium white beans, drained, divided

4 plum tomatoes, chopped

1 teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon dried thyme

½ cup chopped parsley

Black pepper, to taste

In a large pot, heat 2–3 tablespoons of vegetable broth and sauté garlic and onion until soft. Add kale, 6 cups of the vegetable broth, 2 cups of the beans, tomatoes, herbs, and pepper. Simmer for 5 minutes. In a blender or food processor, blend the remaining broth and beans until smooth. Stir into the soup. Simmer for 30 minutes or until kale is very tender.

PER SERVING: CALORIES 367; PROTEIN 29g; CARBOHYDRATES 62g; TOTAL FAT 3.8g; SATURATED FAT 1.0g; SODIUM 178mg; FIBER 13.7g; BETA-CAROTENE 10,433mcg; VITAMIN C 146mg; CALCIUM 340mg; IRON 9.5mg; FOLATE 184mcg; MAGNESIUM 155mg; ZINC 3mg; SELENIUM 3.9mcg

MAIN DISHES AND VEGETABLE SIDE DISHES

Baja Mango Black Bean Lettuce Wraps

Serves: 4

2 cups cooked black beans, or canned no-salt-added or low-sodium black beans, drained

½ large ripe avocado, peeled, pitted, and mashed

4 cloves roasted garlic, mashed

⅓ cup fresh tomatoes, chopped

½ medium green bell pepper, seeded and chopped

1 mango, diced

2 red radishes, diced

1 jalapeño pepper, diced and seeded

3 green onions, chopped

⅓ cup chopped fresh cilantro

2 tablespoons fresh lime juice

1 teaspoon ground cumin

8 large romaine or Boston lettuce leaves

In a bowl, mash together beans, avocado, and garlic with a fork until well blended and only slightly chunky. Add all ingredients except the lettuce, and mix. Place approximately ¼ cup of the mixture in the center of each lettuce leaf and roll up like a burrito.

PER SERVING: CALORIES 221; PROTEIN 11g; CARBOHYDRATES 39g; TOTAL FAT 4.5g; SATURATED FAT 0.7g; SODIUM 21mg; FIBER 13.4g; BETA-CAROTENE 4,520mcg; VITAMIN C 66mg; CALCIUM 92mg; IRON 3.5mg; FOLATE 321mcg; MAGNESIUM 95mg; ZINC 1.5mg; SELENIUM 2.4mcg

Balsamic Portobello and Eggplant Stacks

Serves: 4

4 portobello mushrooms

¼ cup balsamic vinegar

1 medium eggplant, sliced

⅓ inch thick

¼ cup fresh basil leaves

1 tomato, sliced ⅓ inch thick

½ teaspoon oregano

¼ teaspoon black pepper

1½ cups no-salt-added or low-sodium pasta sauce

¼ cup pine nuts, toasted and chopped (see Note)

Preheat oven to 350°F. Marinate mushrooms in balsamic vinegar for 10 minutes. Remove from marinade. On a nonstick baking pan, layer in 4 stacks: mushrooms, eggplant, basil leaves, and tomato. Season with oregano and black pepper. Bake for 30 minutes or until mushrooms and eggplant are soft. In a small saucepan, heat pasta sauce. Serve stacks topped with sauce and chopped pine nuts.

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

PER SERVING: CALORIES 218; PROTEIN 6g; CARBOHYDRATES 29g; TOTAL FAT 10.8g; SATURATED FAT 1.1g; SODIUM 37mg; FIBER 8.6g; BETA-CAROTENE 586mcg; VITAMIN C 18mg; CALCIUM 55mg; IRON 1.9mg; FOLATE 55mcg; MAGNESIUM 73mg; ZINC 1.2mg; SELENIUM 3.2mcg

Bean Pasta with Cauliflower in a Garlicky Walnut Sauce

Serves: 6

7 ounces bean pasta (see Note), cooked according to package directions and set aside

1 pound fresh or frozen cauliflower florets, steamed

Squeeze of lemon

For the Sauce:

7 cloves garlic, peeled, divided

2 cups unsweetened almond or soy milk

1 cup walnuts, toasted

1 no-salt-added vegan bouillon cube, or 2 tablespoons Dr. Fuhrman’s VegiZest

¼ teaspoon ground nutmeg

3 tablespoons nutritional yeast

1 pound fresh or frozen spinach, chopped

1 tablespoon dried marjoram, or 1½ tablespoons chopped fresh marjoram (or substitute dried or fresh oregano)

To prepare sauce, roast 6 cloves of the garlic in oven-proof dish, with almond milk to cover, for 30 minutes at 350°F, covering the dish with foil. In a high-powered blender, puree walnuts, bouillon or VegiZest, nutmeg, and yeast with remaining almond milk and roasted garlic and remaining clove of raw garlic until smooth; transfer to a medium saucepan. Bring to a boil and simmer for 5 minutes until sauce thickens slightly. Stir in chopped spinach and marjoram and keep warm.

Divide the pasta among 6 plates, ladle on the sauce, and top with cauliflower florets and a squeeze of lemon. Serve immediately.