Herbed White Bean Hummus

Ingredients
Serves 2

2 cups cooked white beans or canned, no-salt added or low-sodium white beans
1 tbsp fresh lemon juice
2 tbsp unhulled sesame seeds
2 tbsp red wine vinegar
1/2 tsp Dijon mustard
2 tbsp water
1/4 cup chopped fresh basil
2 tbsp chopped fresh thyme

Directions
Blend the beans, lemon juice, sesame seeds, vinegar, mustard, and water in a high-powered blender or food processor until smooth. Add the basil and thyme and pulse very briefly. Do not over-process; the herbs should be visible in small pieces.

Italian Chickpea Popcorn

Ingredients
 
1 (15 oz) can chick peas, drained
1 tsp ground cumin
1 tsp garlic powder
1 tsp oregano
1 tsp olive oil

Directions
Preheat oven to 350° F.

Mix chickpeas with all ingredients. Spread on a baking sheet and bake for 45 minutes or a bit longer until they’re extra crispy.

Vegetable Pizza

Ingredients
Serves 4

4 large 100% whole grain pitas
2 cups pasta sauce, no-salt-added or low-sodium
1/2 cup chopped shiitake mushrooms
1/2 cup chopped red onion
10 oz frozen broccoli florets, thawed and finely chopped
1/2 cup shredded non-dairy mozzarella-type cheese

Instructions:
Preheat the oven to 200°F. Place pitas on two baking sheets and warm for 10 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion and broccoli. Add a light sprinkle of cheese. Bake for 30 minutes.

Pico de Gallo Salad

 This salad takes about 15 minutes to make

Ingredients:

6-10 Roma Tomatoes
1 med yellow or white onion
1 med green pepper
1-2 jalapenos
1 lime
cilantro (optional ingredient)
2-3 cloves

Coarsely chop the tomato, onion, green pepper, and the jalapenos (they will give more heat if you leave the seeds in)

Finely chop the cilantro and mince the garlic. Lastly squeeze add the juice of 1 lime.

Let sit for at least a couple of hours before serving.  (or let sit overnight)

Blueberry Banana Sorbet

 Makes 2 Servings

1 package frozen blueberries
1 ripe banana
3/4 cup soy milk

Blend until really creamy and smooth. Pour into 2 bowls and top with a few raw cashews.

Put in freezer for about 20 minutes until it sets.

This is a great treat.

Lunch Salad

Any or all of the ingredients listed below

Romaine Lettuce

Red Onion

Carrots

Peas

Green, Red, or Orange Bell Pepper

½ Oz sunflower seeds

1-2 tablespoons raisons

Clementine, orange, raspberry, blueberry or banana

Radishes

Chick Peas

½ Avocado

Flavored Vinegar

No-salt seasoning

The fruit is a must as the sweetness offsets the sourness of the vinegar

Broccoli Vinaigrette

Broccoli Vinaigrette

• 1 large head broccoli
• 1/4 cup seasoned rice vinegar
• 1 tablespoon  no-salt seasoning
• 2 teaspoons Dijon mustard
• 2 large cloves garlic, pressed or minced

Chop broccoli into bite-sized florets. Peel stems and slice them into ¼-inch-thick strips. Steam florets and stems for 8 minutes, or until just tender.

While the broccoli is steaming, whisk remaining ingredients in large bowl.
Add broccoli and toss to mix.

Banana Oat Bar

Yummy Banana Oat Bars

• 2 cups quick-cooking rolled oats (not instant)
• 1/2 cup shredded coconut
• 1/2 cup raisins or chopped dates
• 1/4 cup chopped walnuts
• 2 large ripe bananas, mashed
• 1/4 cup unsweetened applesauce (optional; see note)
• 1 tablespoon date sugar (optional; see note)

Preheat oven to 350 degrees. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.

Cinnamon Fruit Oatmeal

Cinnamon Fruit Oatmeal

• 1 cup water
• 1 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• 1/2 cup old-fashioned rolled oats
• 1/2 cup blueberries
• 2 apples, chopped
• 2 tablespoons chopped walnuts
• 1 tablespoon ground flax seeds
• 1/4 cup raisins

In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats.

When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through.

Cover and let stand for 15 minutes until thick and creamy.

Mix in apples, nuts, flax seeds, and raisins.

Tomato Bisque

Tomato Bisque

• 3 cups carrot juice (3 pounds of carrots, juiced)
• 1 1/2 pounds fresh tomatoes, chopped or 1 (28 oz) can no-salt-added whole tomatoes
• 1/4 cup unsalted, unsulfured dried tomatoes, chopped
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 leek, chopped
• 1 large shallot, chopped
• 3 cloves garlic, chopped
• 2 tablespoons no-salt seasoning blend, adjusted to taste
• 1 teaspoon dried thyme, crumbled
• 1 small bay leaf
• 1/2 cup raw cashews
• 1/4 cup chopped fresh basil
• 5 ounces organic baby spinach
• 1/4 cup hemp seeds

In a large saucepan, add all ingredients except the cashews, hemp seeds, basil and spinach. Simmer for 30 minutes. Discard the bay leaf.

Remove 2 cups of the vegetables with a slotted spoon and set aside. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth. Return the pureed soup along with the reserved vegetables to the pot. Stir in the basil and spinach and heat until spinach is wilted.

Triple Treat Cabbage Salad

Serves: 4

Preparation Time: 15 minutes

Ingredients:

• SALAD
• 2 cups green cabbage, grated
• 1 cup red cabbage, grated
• 1 cup savoy cabbage, grated
• 1 carrot, peeled and grated
• 1 red pepper, thinly sliced
• 1/4 cup currants
• 2 tablespoons raw pumpkin seeds
• 2 tablespoons raw sunflower seeds
• 1 tablespoon unhulled sesame seed
•  
• DRESSING
• 1/3 cup soy, almond or hemp milk
• 1 apple, peeled and sliced
• 1/2 cup raw cashews or 1/4 cup raw cashew butter
• 1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar or balsamic vinegar
• 1 tablespoon currants
• 1 tablespoon unhulled sesame seeds, lightly toasted* 

Instructions:

Mix all salad ingredients together.

In a high powered blender, blend soy milk, apple, cashews and vinegar and toss with salad.

Garnish with currants and lightly toasted sesame seeds.

Blended Mango Salad

Serves: 2

Ingredients:
2  ripe mangos, peeled and chopped or 2 1/2 cups frozen mango chunks
1 cup chopped spinach
4 cups chopped romaine lettuce
1/4 cup unsweetened soy, hemp or almond milk

Instructions:
Place mangos in a food processor or high-powered blender.
Add the spinach and half the lettuce. Blend until well combined. Add the milk and remaining lettuce. Blend until creamy.