Super Immunity (31 page)

1 tablespoon chopped fresh cilantro

6 corn tortillas

Sauté the green pepper and onion in 2 tablespoons of the tomato sauce until tender. Stir in the remaining tomato sauce, beans, corn, chili powder, cumin, onion powder, cilantro, and cayenne (if using). Spoon about ¼ cup of the bean mixture on each tortilla and roll up. Serve as is or bake for 15 minutes in a 375°F oven.

Serves: 8

1½ cups old-fashioned rolled oats (not quick or instant)

1 cup ground walnuts

1 cup water

¼ cup no-salt-added or low-sodium tomato paste

¼ cup Dr. Fuhrman's MatoZest or other no-salt seasoning mix containing dried tomatoes, adjusted to taste

1 cup diced onion

3 cloves garlic, minced

6 cups finely minced mushrooms

2 teaspoons dried basil

½ teaspoon dried oregano

2 tablespoons fresh parsley, minced

cup frozen chopped spinach, thawed

Freshly ground pepper, to taste

Preheat oven to 350°F. In a small saucepan, whisk together water, tomato paste, and MatoZest. Heat over medium-high heat until boiling. Shut off heat or flame and add rolled oats and ground walnuts. Stir well and set aside.

Water-sauté onion and garlic in a pan until onion is translucent. Then add mushrooms and additional water if needed. Cover and cook for 5 minutes more, or until mushrooms are tender.

In a large bowl, combine sautéed onions and mushrooms, oat/walnut mixture, spinach, and spices. Stir well to combine. With wet hands, shape mixture into 16 well-formed burgers and bake for 15 minutes on a lightly oiled baking sheet. Turn burgers to bake the other side for another 15 minutes. Serve on small whole-grain hamburger buns or whole-grain pita bread halves. Top with thinly sliced raw red onion and no-salt-added or low-sodium ketchup and shredded lettuce.

Nonvegan option:
8 ounces chopped white turkey meat can be added to the bowl and mixed in well before patties are formed, for a unique flavor.

Serves: 4

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

½ large ripe avocado, peeled and pitted

½ medium green bell pepper, seeded and chopped

3 green onions, chopped

cup chopped fresh cilantro

cup no-salt-added or low-sodium mild salsa

2 tablespoons fresh lime juice

1 clove garlic, minced

1 teaspoon ground cumin

8 large romaine lettuce leaves

In a bowl, mash the beans and avocado together with a fork until well blended and only slightly chunky. Add all the remaining 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.

Serves: 6

2 bunches kale, tough stems and center ribs removed, leaves chopped

1 medium butternut squash or small pumpkin, peeled, seeded, and cubed

2 medium red onions, coarsely chopped

6 cloves garlic, sliced

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

cup water

3 tablespoons Dr. Fuhrman's Black Fig Vinegar or balsamic vinegar

1 cup raw pumpkin seeds or sunflower seeds, lightly toasted
*

Place kale, squash, onion, garlic, and VegiZest in a large pot with water. Cover and steam over low heat for 20 minutes, or until kale and squash are tender. Add vinegar and toss. Serve sprinkled with lightly toasted pumpkin or sunflower seeds.

Serves: 3

6 cups brussels sprouts

¼ cup soft tofu

2 tablespoons lemon juice

2 dates, pitted

1 clove garlic, minced

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

½ cup chopped fresh parsley, divided

½ cup unsweetened soy, hemp, or almond milk

Cut large sprouts in half; leave others intact. Steam for 8 minutes, or until tender. Blend tofu, lemon juice, dates, garlic, VegiZest, ¼ cup parsley, and soy milk in blender; then pour over sprouts. Sprinkle with remaining parsley.

Serves: 4

2 onions, finely diced

4 cloves garlic, minced

3 carrots, diced

3 parsnips, diced

2 cups unsweetened soy, hemp, or almond milk

1 head cauliflower cut into small florets

2 cups sliced mushrooms

1 tablespoon curry powder

1 teaspoon turmeric

1 teaspoon cumin

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

1 pound kale, tough stems removed, leaves chopped

1 cup frozen green peas

½ cup raw cashews, chopped

In a large pot over medium heat, water-sauté onions, garlic, carrots, and parsnips until onions are translucent (about 5 minutes). Stir in soy milk, cauliflower, mushrooms, curry powder, turmeric, and cumin and cook for 10 minutes, covered, over medium-low heat. Stir in kale, green peas, and chickpeas and continue to cook, covered, for another 15 minutes, or until vegetables are tender. Top each serving with chopped cashews.

Nonvegan option:
6 ounces diced chicken or turkey may be added to the first stage of the recipe.

Serves: 2

1 medium onion, thinly sliced

2 garlic cloves, chopped

2 large tomatoes, chopped, or 1 (15-ounce) can no-salt-added diced tomatoes

1 medium eggplant, cut into 1-inch dice

1 medium zucchini, sliced crosswise into 1-inch pieces

10 ounces cremini or other mushrooms, sliced

1 medium red pepper, cut into 1-inch pieces

1 teaspoon oregano

1 teaspoon basil

Pepper to taste

Heat
cup water in a large, deep skillet. Water-sauté the onion until softened, about 3 minutes. Add the garlic and cook for 1 minute more, adding additional water as necessary to keep from scorching. Reduce the heat to moderately low and add the tomatoes, eggplant, zucchini, mushrooms, red pepper, and spices. Cover and cook, stirring occasionally, until vegetables are very tender, about 1 hour. Serve hot.

Serves: 4

4 large whole-grain pitas

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

½ cup chopped shiitake mushrooms

½ cup chopped red onion

10 ounces frozen broccoli florets, thawed and finely chopped

½ cup shredded vegan mozzarella-type cheese alternative

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.

Nonvegan option:
You can use fresh mozzarella instead of the vegan cheese alternative, but in that case use a smaller amount; you can also use a mixture of vegan “cheese” and mozzarella.

Serves: 6

3 cups diced plum tomatoes or 1 (28-ounce) can no-salt-added or low-sodium plum tomatoes

1 pound frozen broccoli, thawed and chopped

10 ounces frozen chopped onions, thawed

2½ cups corn, fresh or frozen

½ cup goji berries

2 large zucchini, diced

4 ounces chopped mild green chilies

4 teaspoons chili powder, or more to taste

2 teaspoons cumin

3 cloves garlic, minced

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

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

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