Healthy Recipes
PCRM Food For Life Recipes
Certified Food For Life Cooking Instructor, Sari Dennis is also a Board Certified Health and Wellness Counselor, and Founder of My Wellness Counts, LLC. Sari works with professionalism and compassion, guiding her clients to prioritize their health by connecting sound nutrition with healthy lifestyle choices. Sari advocates the value of nutritional excellence as a path to vibrant health and happiness.
“Healthy surroundings create healthy thoughts, and healthy thoughts inspire healthy choices.”
Sari works in group-settings and one-on-one with individual clients, over the course of a 6-month period. Sari received her training at the Physicians Committee For Responsible Medicine and at the Institute for Integrative Nutrition in NYC. Sari is certified by Purchase College of the State University of New York (SUNY), and accredited through the American Association of Drugless Practitioners (AADP).
Below you will find easy ways to REPLACE your allergy-sensitive ingredients for healthy, plant-based options . . . so keep reading!
All recipes are 100% plant-based, and here are some of the many health related reasons why:
20 Quotes from the Experts
1. “Genetics loads the gun, lifestyle pulls the trigger.” – Caldwell Esselstyn, Jr., MD
2. “They say that vegetable food is not sufficiently nutritious. But chemistry proves contrary. So does physiology. So does experience…And again: the largest and strongest animals in the world are those which eat no flesh-food of any kind – the elephant and rhinoceros.” Russell Trall, MD
3. “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets are healthful, nutritionally adequate, and may provide health benefits in prevention and treatment of certain diseases.” ADA Position on Vegetarian Diets 2009
4. “Your choice of diet can influence your long term health prospects more than any other action you might take.” – Former Surgeon General C. Everett Coop
5. “You cannot buy health; you must earn it through healthy living.” – Joel Furhman, MD
6. “We have science to suggest that if you can make three changes – give up meat, all dairy, and refined foods including free oils – you can avoid dying form cancer and heart disease.” Mehmet Oz, MD
7. “People feel poorly because they are nourished by foods you wouldn’t feed to your dog or cat. The rich western diet is full of fat, sugar, cholesterol, salt, animal protein — all the wrong foods for people. Look around the world and see where people are thin and healthy — they live on a starch based diet — rice.” – John McDougall, MD
8. “Heart disease is a food-borne illness.” – Caldwell Esselstyn, Jr., MD
9. “In this diet you’re never hungry. You never have to count calories. Its like quitting smoking, you don’t eat meat for a while and it’s hard for the first day or two, but (it’s easier) after you focus on the new foods you’re eating.” – Neal Barnard, MD
10. “A plant-based diet is more likely to produce good health and to reduce sharply the risk of heart problems, cancer, diabetes, osteoporosis, gallstones, and kidney disease.” – T. Colin Campbell, PhD
11. “An important fact to remember is that all natural diets, including purely vegetarian diets without a hint of dairy products, contain amounts of calcium that are above the threshold for meeting your nutritional needs…In fact, calcium deficiency caused by an insufficient amount of calcium in the diet is not known to occur in humans.” – John McDougall, MD
12. “We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, MD
13. “…in switching over to a plant-based diet, most people are able to reverse their heat disease, cure type II or significantly improve type I diabetes, effortlessly reduce their weight, eliminate their chronic and nagging aches and pains.” – Alona Pulde, MD and Matthew Lederman, MD
14. “I don’t understand why asking people to eat a well-balanced vegetarian diet is considered drastic while it is medically conservative to cut people open or put them on powerful cholesterol-lowering drugs the rest of their lives.” – Dean Ornish, MD
15. “We believe that if people focus on what they’re eating and not how much they’re eating, they will have weight loss with a plant-based diet.” – Neal Barnard, MD
16. “In the next ten years, one of the things you’re bound to hear is that animal protein is one of the most toxic nutrients of all that can be considered. Quite simply the more you substitute plant foods for animal foods, the healthier you are likely to be.” – T. Colin Campbell, PhD
17. “Medicines cannot drug away the cellular defects that develop in response to improper nutrition throughout life.” – Joel Furhman, MD
18. “Poor nutrition trumps tobacco, alcohol, and sedentary lifestyles as the primary cause for the development of chronic illnesses. We cannot ignore the reality that what we eat is totally within our control, and our choices are what determine the level of risk we have of becoming ill.” – Baxter Montgomery, MD
19. “The beef industry has contributed to more American deaths than all the wars of this century, all natural disasters, and all automobile accidents combined. If beef is your idea of “real food for real people” you’d better live real close to a real good hospital.” – Neal Barnard, MD
20. “Numerous research studies have shown that cancer is more common in populations consuming diets rich in fatty foods, particularly meat, and much less common in countries with diets rich in grains, vegetables, and fruits.” – Neal Barnard, MD
Bonus: “The fat you eat, is the fat you wear.” – John McDougall, MD
Therefore: eat more plants!
Replacing Allergy-Sensitive Ingredients
The following is a rundown of what to use in place of allergenic ingredients, including gluten. These allergen-free standbys are wonderful in the kitchen.
Replacing Eggs
Eggs provide moisture, richness, binding, and leavening. You may choose from a variety of alternate ingredients throughout your recipes in place of eggs.
APPLESAUCE
Applesauce works as a binding agent, and is also a great substitute for eggs or oil/shortening, when you want to reduce the fat. 1/4 cup unsweetened applesauce = 1 egg
BANANA
Works similarly to applesauce, but has a much more distinct flavor. Only use it when you want to taste banana. 1/2 a mashed banana = 1 egg
PRUNE PUREE (AKA, baby food!)
Again, works similarly to applesauce, with a sweeter flavor. 4 1/2 to 5 ounce jar = 1 egg
VEGAN YOGURT
Vegan yogurt is great for adding moisture and binding. You may use it in place of eggs, but also in place of buttermilk, or cream. Also, coconut milk yogurt (see notes below re: coconut), and rice milk yogurt. Most people with tree nut allergies are NOT allergic to coconut, it’s an extremely rare allergy, but still, check with your allergist before consuming it. If the coconut milk is not an option for you, use the rice milk yogurt instead. 1/4 cup vegan yogurt = 1 egg
FLAXSEED MEAL
I love the effect of “flax eggs”, it works just like an egg, doing everything but leavening. It’s moist, rich, and binding. However, use “flax eggs” sparingly, as it is difficult to find totally clean flax. It’s often processed in facilities along with tree nuts or other allergens. So be sure to check with the manufacturer before consuming flax if cross contamination is a concern for you. 1 tablespoon Flax Seed Meal mixed with 3 tablespoons warm water = 1 egg
EGG REPLACER
Egg Replacer is great for leavening and binding. Ener-G Egg Replacer is manufactured in a facility free of all common allergens. 1 1/2 teaspoons Ener-G Egg Replacer mixed with 2 tablespoons rice milk or water = 1 egg
BAKING SODA & VINEGAR
This is an old baking trick from WWII when eggs were rationed. It provides leavening in place of eggs. Add the baking soda to the dry ingredients, and the vinegar to the liquid. Wait to combine the dry and liquid ingredients until the very last minute, as the chemical reaction occurs as soon as the baking soda and vinegar meet, and you must get your goodie straight into the oven! 1 teaspoon baking soda + 1 teaspoon cider vinegar (or distilled white vinegar) = 1 egg
Replacing Dairy
Replacing cow milk is pretty much a no-brainer since even our local supermarkets now sell soy milk, hemp milk, almond milk, pea milk, seed milk, rice milk, coconut milk, etc.
1 cup non-dairy milk = 1 cup cow milk
RICE MILK
Rice milk is generally made from brown rice. It is a little thinner than other nondairy milks, but still provides yummy moistness. Rice milk is commercially available just about everywhere. Be sure to read ingredients carefully, as some rice milk brands contain gluten.
HEMP MILK
Hemp milk is the most nutritious of nondairy milks, and has a rich “nutty” flavor. Look for it at Whole Foods or your local health food store.
COCONUT MILK
Traditional coconut milk is very rich. It can be used in baking, but bare in mind that it is thick and sweet. (Again, the allergy world is on the fence about coconut. Some say it’s a member of the date family, some say it’s a tree nut. Most people with tree nut allergies are not allergic to coconut, it’s an extremely rare allergy, but still, check with your allergist before consuming it).
There is also a new Coconut Milk on the shelves made by Turtle Mountain, that functions like rice milk. It’s a thinner, lower calorie coconut milk, available in the refrigerated section at Whole Foods. It’s amazing for baking and yummy in cereal!
INSTEAD OF BUTTERMILK
You can easily make your own nondairy buttermilk at home. For any 1 cup of buttermilk, add 1 tablespoon lemon juice or cider vinegar to 1 cup nondairy milk, and let stand about 10 minutes to sour.
INSTEAD OF YOGURT, CREAM & SOUR CREAM
Use coconut milk yogurt, and rice milk yogurt in place of yogurt, cream, and sour cream. The coconut milk yogurt has a better texture, and the tang of traditional dairy yogurt. If the coconut milk is not an option for you, use the rice milk yogurt instead. And if you can eat soy, then by all means, substitute soy yogurt.
INSTEAD OF BUTTER
Ah, butter, the backbone of western baking. Or is it? I’ve been delighted to find you can still make awesome “buttery” baked goods WITHOUT butter.
DAIRY-FREE, SOY-FREE VEGETABLE SHORTENING
It’s non-hydrogenated, cholesterol free, and bakes up nice and light. 1 cup dairy-free, soy-free vegetable shortening = 1 cup unsalted butter
Replacing Nuts & Nut Butters
SUNBUTTER
The past few years has seen the advent of Sunbutter. Sunbutter (aka, sunflower seed butter) is a great replacement for peanut butter and other nut butters. It is available at Trader Joes, Whole Foods, and many local health food stores. It’s also popping up on some supermarket shelves. Additionally, you can now buy safe sunflower seeds for snacking, or use in baking, though you may have to order these online.
Replacing Wheat Flours & Other Gluten Flours
This is perhaps the trickiest part of baking allergen-free. It’s not so hard to bake gluten-free if you can still use eggs, butter, and nut flours, but learning to bake without ANY of them can be a challenge.
GLUTEN-FREE, ALLERGEN-FREE FLOURS
Rice, Corn, Potato, Tapioca, Beans, Garfava, Sorghum, Quinoa, Millet, Buckwheat, Arrowroot, Amaranth, Teff, Montina, and Flax.
Whoa, that’s a lot of flours! And trickier still, most of them can’t be used on their own, they must be mixed like you’re doing AP chemistry. They can’t be swapped out cup for cup for wheat flour, and they require varying amounts of xanthan from recipe to recipe. So to make things simple for YOU, here is a Basic Gluten-free Flour Mix that you can whip up and store in your fridge:
BASIC GLUTEN-FREE FLOUR MIX (RECIPE)
Makes 6 cups
4 cups superfine brown rice flour
1 1/3 cups potato starch (not potato flour)
2/3 cup tapioca flour (also called tapioca starch)
1. To measure flour, use a large spoon to scoop flour into the measuring cup, then level it off with the back of a knife. Do NOT use the measuring cup itself to scoop your flour when measuring! It will compact the flour and you will wind up with too much for the recipe. Combine all ingredients in a gallon-size Ziploc bag. Shake until well blended. Store in refrigerator until ready to use.
A FEW WORDS ABOUT CHOICE OF FLOURS
When preparing baked goods recipes, do so with a blend of super-fine brown rice flour, potato starch, and tapioca flour. These selected flours/starches are great for gluten-free baking, and they are generally the easiest gluten-free flours for the general public to find. But most importantly, they carry the least risk of cross contamination.
Most gluten-free flours are still being processed in the same facilities as tree nut flours (such as almond flour). These ingredients can be found with the safety assurance that they are free from cross contamination with all common allergens, and which are easily found by the general public.
A FEW WORDS ABOUT EGG REPLACER
Egg replacer works best when whisked together with a liquid, using a small whisk. Be sure to beat it until slightly frothy and all the lumps have dissolved before adding it to a recipe.
A FEW WORDS ABOUT XANTHAN GUM
Xanthan Gum is the be-all and end-all of gluten-free baking. I don’t know what we would do without it. It is a plant gum that mimics gluten. It provides structure and elasticity. A little bit goes a long way, so measure it carefully. I have found there is variation between brands. I like Ener-G Xanthan Gum best. It is a derivative of corn. If you can’t eat corn, you may use guar gum instead, but please note, these recipes have not been tested with guar gum.
Breakfast
Lunch
Dinner
Linguini with Seared Oyster Mushroom
Makes 2 servings 2 cups oyster mushrooms water 6 ounces whole-wheat vegan linguine 16 ounces crushed fire-roasted tomatoes 1 tablespoon capers juice of 1 lemon 1/2 teaspoon crushed red pepper (optional) 4 large fresh basil leaves Chop the oyster mushrooms into very large pieces. Over high heat, sear them until they partially brown. Set them aside. Bring enough water to a boil to cook the pasta. Boil the pasta until it is just barely done. Drain. While the pasta is boiling, add the crushed fire-roasted tomatoes, capers, lemon juice, and optional crushed red pepper to a pot. Simmer this for about 5 minutes. Roll the basil leaves together and slice the roll along the width into thin strips. Plate the pasta, then pour the sauce over it and top with the fresh basil. Finish the dish off by topping each serving with the seared oyster mushrooms. Per serving Calories: 385 Fat: 2 g Saturated Fat: 0 g Calories from Fat: 5% Cholesterol: 0 mg Protein: 17 g Carbohydrates: 80 g Sugar: 1 g Fiber: 7 g Sodium: 693 mg Calcium: 0 mg Iron: 0 mg Vitamin C: 0 mg Beta Carotene: 0 mcg Vitamin E: 0 mg Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; Recipe by Jason Wyrick of Vegan Culinary...
read moreLasagna
Makes 12 servings Once again soy works its magic, turning a high-fat favorite into a healthful entrée. 2 teaspoons olive oil 1 onion, chopped 1 carrot, grated 3 garlic cloves, pressed or minced 2 cups sliced mushrooms (about 1/2 pound) 1 15-ounce can crushed or ground tomatoes 1 28-ounce can tomato sauce 1 teaspoon dried basil 1 teaspoon dried oregano 1/2 teaspoon dried thyme 1/2 teaspoon fennel seeds 1/8 teaspoon cayenne pepper 1 pound firm tofu 1/2 cup finely chopped fresh parsley 2 tablespoons reduced-sodium soy sauce 1 10-ounce package frozen chopped spinach, thawed and squeezed dry 12 ounces dry lasagna noodles (about 10 noodles) Heat oil in a large pot, then add onion and carrot. Cook over high heat, stirring often until onion is soft, about 5 minutes. Add garlic and mushrooms and continue cooking until mushrooms are soft, about 5 minutes. Stir in tomatoes, tomato sauce, basil, oregano, thyme, fennel seeds, and cayenne. Simmer 15 minutes. Preheat oven to 350°F. Mash tofu in a mixing bowl, then stir in parsley and soy sauce. To assemble, spread 1 cup of sauce in a 9″×13″ (or larger) baking dish. Cover with a layer of uncooked noodles, half the tofu mixture, and half the spinach. Spread with half of remaining sauce. Repeat layers of noodles, tofu, spinach, and sauce. Cover tightly with foil and bake until noodles are tender, about 1 hour. Let stand 10 minutes before serving. Note: This lasagna may be assembled up to a day in advance and baked just before serving. The noodles will soften while the lasagna stands, so the baking time can be reduced to 30 minutes. Per serving (1/12 of lasagna) Calories: 200 Fat: 3.5 g Saturated Fat: 0.6 g Calories from Fat: 15.5% Cholesterol: 0 mg Protein: 10 g Carbohydrates: 34.2 g Sugar: 4.9 g Fiber: 4.3 g Sodium: 506 mg Calcium: 138 mg Iron: 3.5 mg Vitamin C: 12.8 mg Beta Carotene: 1818 mcg Vitamin E: 2 mg Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S.,...
read moreKasha with Broccoli and Black Bean Sauce
Makes about 8 1-cup servings Kasha (toasted buckwheat groats) is sold in natural food stores and some supermarkets. 1 large bunch broccoli 2 cups dry kasha 1/2 teaspoon salt 4 cups boiling water 1 15-ounce can black beans, drained 1/2 cup roasted red peppers 2 tablespoons lemon juice 2 tablespoons tahini (sesame seed butter) 1/2 teaspoon chili powder 1/4 teaspoon ground cumin 1/4 teaspoon ground coriander 1/4 cup chopped fresh cilantro Rinse broccoli and remove stems. Cut or break into bite-sized florets. Peel stem, then slice into 1/2-inch rounds. Set aside. Add kasha and salt to boiling water in a saucepan, then cover and simmer until all liquid has been absorbed, about 10 minutes. Combine black beans, red peppers, lemon juice, tahini, chili powder, cumin, coriander, and cilantro in a food processor or blender and process until very smooth. Steam broccoli over boiling water until it is bright green and just tender, about 5 minutes. Place a spoonful of kasha on a plate, then top it with steamed broccoli and black bean sauce. Per 1-cup serving Calories: 192 Fat: 3.3 g Saturated Fat: 0.5 g Calories from Fat: 15.5% Cholesterol: 0 mg Protein: 8.4 g Carbohydrates: 35.8 g Sugar: 2.3 g Fiber: 9.2 g Sodium: 324 mg Calcium: 75 mg Iron: 2.4 mg Vitamin C: 58.1 mg Beta Carotene: 836 mcg Vitamin E: 1.6 mg Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S.,...
read moreKasha Tabbouli
Makes 4 servings Tabbouli is best prepared with kasha that has been cooked in vegetable broth. To serve as an appetizer, place tabbouli in center of a plate and surround it with romaine leaves to be used as “scoops”. 1 cup cooked kasha (whole or cracked) 1/3 cup chopped green onions 15 fresh mint leaves, chopped 1/4 cup chopped fresh parsley 1 large tomato, seeded and chopped salt, to taste 1 tablespoon lemon juice 3 – 4 tablespoons red wine vinegar and oil salad dressing Combine all ingredients, using sufficient salad dressing to moisten kasha. Chill for at least 2 hours before serving. Per serving (1/4 of recipe) Calories: 92 Fat: 3.7 g Saturated Fat: 0.3 g Calories from Fat: 35.9% Cholesterol: 0 mg Protein: 2.2 g Carbohydrates: 14.1 g Sugar: 3.4 g Fiber: 2.3 g Sodium: 355 mg Calcium: 20 mg Iron: 0.8 mg Vitamin C: 13.4 mg Beta Carotene: 451 mcg Vitamin E: 0.9 mg Source: John McMath and The National Buckwheat...
read moreJamaican Stir Fry
Makes 2 servings 1 red bell pepper, sliced 2 tablespoons almond milk 1 pinch salt 1/2 teaspoon fresh thyme 1/2 teaspoon ground allspice 1 teaspoon curry powder 1/2 habanero, minced (use a jalapeño or serrano for much less heat) 1 teaspoon grated fresh ginger 3 garlic cloves, minced 1 plantain, sliced 1/2 red onion, sliced 1 1/2 cups cooked long-grain rice Over medium-high heat, sauté the bell pepper and onion until they start to soften. Add the plantain. Once it starts to brown, reduce the heat to medium. Add the garlic, ginger, minced pepper, curry powder, allspice, thyme, and salt; sauté for about 30 seconds. Remove from the heat and immediately stir in the almond milk which will create a light curry that just sticks to the veggies. Serve over the cooked rice. Per serving Calories: 328 Fat: 2 g Saturated Fat: 0 g Calories from Fat: 5% Cholesterol: 0 mg Protein: 6 g Carbohydrates: 78 g Sugar: 17 g Fiber: 6 g Sodium: 165 mg Calcium: 0 mg Iron: 0 mg Vitamin C: 0 mg Beta Carotene: 0 mcg Vitamin E: 0 mg Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; Recipe by Jason Wyrick of Vegan Culinary...
read moreItalian Polenta
Makes 4 servings This recipe is delicious when topped with spaghetti sauce or your favorite marinara sauce. 1/2 cup sliced fresh mushrooms (optional) 1 cup course corn grits 2 1/2 cups water 1/2 teaspoon salt or salt substitute 1/2 cup chopped sun-dried tomatoes (optional) 1/2 cup chopped fresh parsley or basil (optional) 2 tablespoons chopped garlic (optional) vegetable oil spray Preheat oven to 350°F. If using mushrooms, sauté in a skillet. Set aside. Combine corn grits, water, and salt or salt substitute in a sauce pan. Cook and stir over medium heat until thick, about 5 minutes, then pour in sautéed mushrooms, sun-dried tomatoes, parsley or basil, and/or garlic, if using. Pour into vegetable oil-sprayed small 1- or 2- quart pan to set up and let cool to room temperature. Let it set up for 30 minutes at room temperature or in the refrigerator. Take the firm polenta out of the pan. Slice and bake for 30 minutes on a lightly vegetable oil-sprayed baking sheet or pan fry until golden on both sides. Per serving (1/4 of recipe) Calories: 145 Fat: 0.5 g Saturated Fat: 0.1 g Calories from Fat: 2.7% Cholesterol: 0 mg Protein: 3.4 g Carbohydrates: 31.1 g Sugar: 1.2 g Fiber: 0.6 g Sodium: 303 mg Calcium: 7 mg Iron: 1.5 mg Vitamin C: 0 mg Beta Carotene: 0 mcg Vitamin E: 0 mg Source: Isis Israel, Cancer Project Educational Alliance Partner, Saladmaster Senior...
read moreFalafel Pockets
Makes 12 sandwiches These sandwiches are like Middle Eastern tacos in which pita bread (or pocket bread) takes the place of tortillas. The pita bread is filled with spicy garbanzo patties called falafel, lettuce, cucumbers, tomatoes, onions, and Cucumber Sauce. Packaged mixes for falafel patties are sold in natural foods stores and many supermarkets. 1 package falafel mix 4 cups shredded lettuce 1 cup sliced cucumber 1 medium tomato, diced 2 green onions 6 pieces pita bread 3/4 cup Cucumber Sauce Prepare falafel patties according to package directions. Warm pita bread until it is soft. This may be done by placing individual pieces in a vegetable steamer over boiling water, or by wrapping them in foil and heating them in the oven. Cut warm pita bread in half and carefully open the pocket. Fill each pita half with two falafel patties. Garnish with lettuce, cucumber, tomato, green onions, and Cucumber Sauce. Repeat with remaining pita bread. Per sandwich Calories: 164 Fat: 1.8 g Saturated Fat: 0.2 g Calories from Fat: 10% Cholesterol: 0 mg Protein: 8.2 g Carbohydrates: 29.4 g Sugar: 2.4 g Fiber: 5.2 g Sodium: 326 mg Calcium: 61 mg Iron: 2.5 mg Vitamin C: 4.4 mg Beta Carotene: 197 mcg Vitamin E: 0.4 mg Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S.,...
read moreGarden Stuffed Pitas
Makes 6 to 8 servings 3/4 cup chopped green onions 1/3 cup Vegetable Broth 2 15-ounce cans white beans, drained and rinsed 2 10-ounce cans diced tomatoes and chiles 1 cup frozen corn 1/3 cup tomato paste 1 teaspoon chili powder 6 – 8 pieces pita bread 2 cups shredded lettuce 1 tomato, chopped 1/2 cup chopped cucumber Cook green onions in broth for 5 minutes, stirring occasionally. Add beans, tomatoes and chilies, corn, tomato paste, and chili powder. Cook, uncovered, over medium heat for 10 minutes, stirring occasionally. Season with Tabasco sauce. Serve in pita bread, topped with lettuce, cucumber, and tomatoes. Per serving (1/6 of recipe) Calories: 319 Fat: 1.4 g Saturated Fat: 0.3 g Calories from Fat: 4% Cholesterol: 0 mg Protein: 16.2 g Carbohydrates: 63.5 g Sugar: 7.6 g Fiber: 10.2 g Sodium: 547 mg Calcium: 177 mg Iron: 6.5 mg Vitamin C: 20.5 mg Beta Carotene: 502 mcg Vitamin E: 2.7 mg Source: Mary McDougall of the McDougall Program...
read moreGarbanzo Wraps
Makes 6 wraps These roll-ups are a portable meal in a edible wrapper, perfect for lunches or picnics. 1 carrot, scrubbed 1 – 2 garlic cloves 1 15-ounce can garbanzo beans, drained 1 tablespoon tahini 3 tablespoons lemon juice 1/4 teaspoon ground cumin 1/4 teaspoon paprika 6 flour tortillas or chapatis 2 cups cooked brown rice 3 cups (approximately) pre-washed salad mix 1 cup chopped fresh cilantro (optional) Finely chop carrot and garlic in a food processor or by hand. Add garbanzo beans, tahini, lemon juice, cumin, and paprika and process until smooth, or mash until well mixed. Spread about 1/2 cup of the garbanzo mixture along the center of a tortilla or chapati and top it with about 1/3 cup rice and 1/2 cup salad mix. Sprinkle with chopped cilantro, if using. Roll the tortilla or chapati firmly around the filling. Per wrap Calories: 321 Fat: 6.9 g Saturated Fat: 1.3 g Calories from Fat: 19.3% Cholesterol: 0 mg Protein: 10.8 g Carbohydrates: 54.9 g Sugar: 2.3 g Fiber: 7.4 g Sodium: 384 mg Calcium: 119 mg Iron: 3.9 mg Vitamin C: 7.7 mg Beta Carotene: 1712 mcg Vitamin E: 0.6 mg Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S.,...
read moreGarbanzo Salad Sandwich
Makes 4 sandwiches Garbanzo beans make a delicious and very nutritious sandwich filling. 1 15-ounce can garbanzo beans, drained 1 celery stalk, thinly sliced 1 green onion, finely chopped 2 tablespoons Tofu Mayo or other dairy- and egg-free mayonnaise substitute 1 tablespoon sweet pickle relish 8 slices whole-wheat bread 4 lettuce leaves 4 tomato slices Mash garbanzo beans with a fork or potato masher, leaving some chunks. Add celery, green onion, Tofu Mayo or dairy- and egg-free mayonnaise substitute, and pickle relish. Spread on bread and top with lettuce and sliced tomatoes. Per sandwich Calories: 275 Fat: 4.6 g Saturated Fat: 0.8 g Calories from Fat: 14.9% Cholesterol: 0 mg Protein: 12.8 g Carbohydrates: 49.2 g Sugar: 8.6 g Fiber: 8.9 g Sodium: 491 mg Calcium: 88 mg Iron: 4.2 mg Vitamin C: 4.8 mg Beta Carotene: 181 mcg Vitamin E: 0.6 mg Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S.,...
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