Super Immunity (30 page)

Seasoned Kale Chips and Popcorn

4–5 leaves kale, tough stems and center ribs removed, leaves chopped

6 cups air-popped popcorn

Olive oil

Water

1 tablespoon nutritional yeast

1–2 teaspoons chili powder

Spread kale evenly on a baking sheet. Bake in a 200°F oven for 30 minutes, or until kale is crispy and dry. Remove from oven and, when cool, combine with the popcorn. Add equal parts olive oil and water to a small spray bottle and shake well. Spray to very lightly coat the popcorn and kale; then mix in nutritional yeast and chili powder.

Serves: 4

2 ripe avocados, peeled and pitted

½ cup finely chopped onion

¼ cup minced fresh cilantro

2 tablespoons fresh lime juice

¼ teaspoon ground cumin

¼ teaspoon freshly ground black pepper

Using a fork, mash the avocados in a small bowl. Add the remaining ingredients and stir well. Cover and chill.

Serves: 4

½ cup yellow split peas

1 onion, chopped

1 cup mushrooms, sliced

2 cups carrot juice

1 (15-ounce) can no-salt-added or low-sodium tomato sauce

1½ pounds kale, tough stems and center ribs removed, leaves coarsely chopped

¼ cup cashew butter

1 tablespoon nutritional yeast

In a pressure cooker, cover yellow split peas with about 2½ cups water and cook on high pressure for 6–8 minutes. Add remaining ingredients except cashew butter and cook on high pressure for 1 minute more. Release pressure and blend soup with cashew butter. Sprinkle with nutritional yeast before serving.

To make without a pressure cooker:
Precook the split peas until soft. Combine cooked split peas with all remaining ingredients except cashew butter. Bring to a boil, reduce heat, and simmer until kale is tender (about 15 minutes). Add water as needed to achieve desired consistency. Stir in cashew butter. Sprinkle with nutritional yeast before serving.

Serves: 4

2 cups water

2 cups unsweetened soy, hemp, or almond milk

1 (15-ounce) can no-salt-added or low-sodium vegetable broth

6 carrots, cut in large chunks

5 celery stalks, sliced in chunks

2 onions, cut in half

2 medium zucchini, cut in large pieces

2 butternut squash, peeled and cubed

3 tablespoons Dr. Fuhrman's VegiZest or other no-salt seasoning mix, adjusted to taste

¼ teaspoon nutmeg

1 teaspoon salt-free Spike or Mrs. Dash seasoning

¼ teaspoon ground cloves

10 ounces shiitake, cremini, and/or oyster mushrooms, cut in half

Place all ingredients except mushrooms in soup pot. Bring to a boil; then reduce heat and simmer for 30 minutes. Pour soup into a food processor or blender and blend until smooth. Return soup to pot, add mushrooms, and simmer for another 30 minutes, or until mushrooms are tender.

Serves: 10

1 cup dried split peas and/or beans

4 cups water

6–10 medium zucchini

5 pounds carrots, juiced (or 5–6 cups juice, purchased)
*

2 bunches celery, juiced (or 2 cups juice, purchased)
*

2 tablespoons Dr. Fuhrman's VegiZest or other no-salt seasoning mix, adjusted to taste

4 medium onions, chopped

3 leek stalks, split lengthwise and separated to wash well, then coarsely chopped

2 bunches kale, collard greens, or other greens, tough stems and center ribs removed, leaves chopped

1 cup raw cashews

2½ cups fresh mushrooms (shiitake, cremini, and/or white), chopped

Place the beans and water in a very large pot over low heat. Bring to a boil; then reduce heat and simmer. Add the zucchini whole to the pot. Add the carrot juice, celery juice, and VegiZest.

Put the onions, leeks, and kale in a blender and blend with a little bit of the soup liquid. Pour this mixture into the soup pot. Remove the softened zucchini with tongs and blend them in the blender with the cashews until creamy. Pour this mixture back into the soup pot. Add the mushrooms and continue to simmer until the beans are soft—about 2 hours total cooking time.

Serves: 4

1 head cauliflower, cut into pieces

3 carrots, coarsely chopped

1 cup coarsely chopped celery

2 leeks, split lengthwise and separated to wash well, then coarsely chopped

2 cloves garlic, minced

2 tablespoons Dr. Fuhrman's VegiZest or other no-salt seasoning mix, adjusted to taste

2 cups carrot juice

4 cups water

½ teaspoon nutmeg

1 cup raw cashews or ½ cup raw cashew butter

5 cups chopped kale leaves or baby spinach

Place all the ingredients except the kale (or spinach) and cashews in a pot and simmer for 15 minutes. In a food processor or high-powered blender, blend two-thirds of the ingredients with the cashews until smooth and creamy. Return to the pot and continue cooking for 10 minutes with the kale or spinach added.

Serves: 4

2 large leeks, white and pale-green parts only, split lengthwise and separated to wash well and cut into ½-inch slices

3 medium carrots, peeled and chopped

3 cloves garlic, chopped

3 cups shiitake mushrooms, sliced

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

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

5 cups watercress, tough stems removed

1 teaspoon herbes de Provence

Black pepper, to taste

Heat
cup water in a soup pot. Add leeks, carrot, and garlic and water-sauté until tender, about 3 minutes. Add mushrooms and cook an additional 3 minutes, or until mushroom juices are released. Add vegetable broth, beans, watercress, and herbes de Provence and simmer for 15 minutes. Ladle half the soup into a food processor or high-powered blender and puree until smooth. Return soup to pot.

Nonvegan option:
4 ounces wild meat or fowl can be added to the soup and then pulled out when cooked, to be shredded or chopped and stirred back into soup.

Serves: 4

3 cups carrot juice

1½ pounds chopped fresh tomatoes or 1 (28-oz) can no-salt-added or low-sodium whole tomatoes (San Marzano variety, if possible)

¼ cup sun-dried tomatoes, chopped

2 celery stalks, chopped

1 small onion, chopped

1 leek, split lengthwise and separated to wash well, chopped

1 large shallot, chopped

3 cloves garlic, chopped

2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning mix with dried tomatoes, adjusted to taste

1 teaspoon dried thyme, crumbled

1 small bay leaf

½ cup raw cashews or ¼ cup raw cashew butter

¼ cup chopped fresh basil

5 ounces baby spinach

In a large saucepan, add all ingredients except the cashews, 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 continue simmering for another few minutes, until spinach is wilted.

Serves: 2

1 large acorn squash

4 tablespoons diced dried, unsulfured apricots, soaked until soft

1½ cups pineapple, chopped

2 tablespoons raisins

2 tablespoons chopped raw cashews

Cinnamon

Cut squash in half; after removing seeds, set the two pieces cut side down on a baking pan containing ½ inch water; bake for 30 minutes at 350°F.

Meanwhile, combine the apricots, pineapple, raisins, and cashews. After the squash has cooked, turn the pieces cut side up and scoop the fruit/nut mixture into the center of each piece. Return the squash to the pan and cover loosely with aluminum foil. Bake for an additional 30 minutes. Sprinkle with cinnamon; then put it back in the oven for 5 more minutes.

Serves: 4

2 medium onions, chopped

1 teaspoon olive oil

1 teaspoon nutritional yeast

6 tablespoons Dr. Fuhrman's VegiZest or other no-salt seasoning mix, adjusted to taste

6 cups shiitake mushrooms, chopped

20 ounces fresh spinach

Water-sauté onions in
cup water mixed with 1 teaspoon olive oil for 5 minutes. Add mushrooms, VegiZest, and nutritional yeast; cook, stirring for an additional 5 minutes, or until mushrooms are tender. Add spinach, mix, and cook for 2 minutes, and then cover; shut off heat and let soup sit for another 5 minutes to let spinach fully wilt.

Serves: 6

1 medium green bell pepper, seeded and chopped

½ cup sliced onion

1 cup no-salt-added or low-sodium tomato sauce, divided

2 cups cooked pinto or black beans or 1 (15-ounce) can no-salt-added or low-sodium pinto or black beans, drained

1 cup frozen corn kernels

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon onion powder

teaspoon cayenne pepper, optional