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
Garbanzo Salad Romaine Wrap
Makes 4 servings In this recipe, salad becomes a finger food as leaves of romaine lettuce are used to wrap a tasty garbanzo filling. This makes for a higher fiber and more refreshing wrap. 1 15-ounce can garbanzo beans, or 1 1/2 cups cooked garbanzo beans 4 large romaine lettuce leaves 1/4 teaspoon black pepper 1/2 teaspoon salt 1 tablespoon stone-ground mustard 2 – 3 tablespoons dairy- and egg-free mayonnaise substitute 3 green onions, chopped 1/2 cup finely chopped celery 1/2 cup finely chopped or grated carrot 1 medium tomato, or 6–8 cherry tomatoes, cut in half Drain beans, then mash with a fork or potato masher, leaving some chunks. Add carrot, celery, green onions, mayonnaise substitute, mustard, salt, and black pepper. Mix well. Place about 1/4 cup of the mixture on each lettuce leaf. Add tomato, then roll the lettuce around the filling and serve. Stored in a covered container in the refrigerator, leftover Garbanzo Salad Romaine Wrap filling will keep for up to 3 days. Variations: Garbanzo Salad Sandwich: Spread garbanzo mixture on whole-grain bread. Top with tomato slices, lettuce leaves, and another slice of bread. Makes about 3 sandwiches. Garbanzo Salad Pockets: Place about 1/4 cup of the garbanzo mixture into a pita pocket. Add chopped cucumber, tomato slices, and shredded lettuce. Makes about 6 pockets. Per serving Calories: 163 Fat: 4 g Saturated Fat: 0.5 g Calories from Fat: 22% Cholesterol: 0 mg Protein: 8 g Carbohydrates: 25.6 g Sugar: 3.5 g Fiber: 6.5 g Sodium: 525 mg Calcium: 72 mg Iron: 2.9 mg Vitamin C: 15.2 mg Beta Carotene: 2555 mcg Vitamin E: 1.2 mg Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly,...
read moreGarbanzo Burgers
Makes 6 patties (6 servings) These tasty golden patties are made with garbanzo beans, also known as chickpeas. Garbanzo beans have a delicious nut-like taste and texture, and are a great source of protein. You may choose to use canned or dried beans for this recipe. The benefits of using canned beans is that you can assemble them in no time at all if you use a food processor to chop the ingredients. Serve them on whole-grain buns with all the fixings or try them with Tex-Mex Bulgur Pilaf and salsa. 2 tablespoons sesame seeds 1/4 cup potato flour 1/2 teaspoon salt 1/8 teaspoon cayenne pepper, or to taste 1/2 teaspoon ground coriander or cardamom 1 teaspoon ground cumin 1 1/2 teaspoons curry powder 1 tablespoon soy sauce 1/2 cup cooked bulgur or brown rice 1 15-ounce can garbanzo beans, drained and rinsed, or 1 1/2 cups cooked garbanzo beans 1 garlic clove, minced or pressed 1 celery stalk, finely chopped (about 1/2 cup) 1 small carrot, finely chopped (about 1/2 cup) 1 small onion, finely chopped (about 1/2 cup) vegetable oil spray Toast sesame seeds in a dry skillet until they begin to pop and become fragrant. Grind in a food processor or blender then transfer to a mixing bowl. Add onion, carrot, celery, and garlic. Chop beans in a food processor, using an on/off pulsing action, or by hand using a potato masher. Leave some chunks. Add to vegetable mixture, along with bulgur or brown rice, soy sauce, curry powder, cumin, coriander, cayenne, and salt. Mix thoroughly. Stir in enough potato flour to form a stiff dough. Knead for 30 seconds, then form into 6 patties. Lightly spray a non-stick skillet with vegetable oil spray. Cook patties over medium heat until for about 2 minutes until the first side is lightly browned, and then flip and cook the second side for another 2 minutes until it is lightly browned. Enjoy these burgers hot from the skillet. Stored in a covered container in the refrigerator, leftover Garbanzo Burgers will keep for up to 3 days. Per serving Calories: 130 Fat: 3.2 g Saturated Fat: 0.4 g Calories from Fat: 22.5% Cholesterol: 0 mg Protein: 6 g Carbohydrates: 20.7 g Sugar: 1.3 g Fiber: 4.9 g Sodium: 430 mg Calcium: 45 mg Iron: 2.3 mg Vitamin C: 2.2 mg Beta Carotene: 683 mcg Vitamin E: 0.4 mg Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly,...
read moreEggless Salad Sandwich
Makes 6 sandwiches (6 servings) These sandwiches have the flavor and appearance of egg salad without the saturated fat and cholesterol. 1 pound firm low-fat silken tofu 6 lettuce leaves 12 slices whole-grain bread 1/4 teaspoon garlic powder 1/4 teaspoon turmeric 1/4 teaspoon ground cumin 1 teaspoon salt 2 teaspoons mustard 2 tablespoons fat-free or low-fat dairy- and egg-free mayonnaise substitute (such as Fat Free Nayonaise) 2 tablespoons pickle relish 1 green onion, finely chopped 6 tomato slices Mash tofu with a fork or potato masher, leaving some chunks. Stir in green onion, relish, mayonnaise substitute, mustard, salt, cumin, turmeric, and garlic powder. Spread on bread and garnish with lettuce and tomato. Stored in a covered container in the refrigerator, leftover Eggless Salad will keep for up to 3 days. Per serving Calories: 175 Fat: 3 g Saturated Fat: 0.6 g Calories from Fat: 15.6% Cholesterol: 0 mg Protein: 9.1 g Carbohydrates: 30.5 g Sugar: 8.9 g Fiber: 4.4 g Sodium: 827 mg Calcium: 67 mg Iron: 2.6 mg Vitamin C: 3.5 mg Beta Carotene: 127 mcg Vitamin E: 0.4 mg Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly,...
read moreEasy Veggie Fajitas
Makes 6 servings 1/4 cup Vegetable Broth or water 1 onion, sliced into strips 1 teaspoon ground cumin 3 bell peppers (red, yellow, green, or a combination), seeded and sliced into strips 2 15-ounce cans black beans, drained and rinsed 6 whole-wheat tortillas 1 cup salsa Heat broth or water in a non-stick skillet. Add onion and cook until translucent. Add cumin and bell peppers. Cook over medium heat until peppers are tender. Heat beans in microwave for 1 minute. Place tortilla in a large skillet over medium-low heat. Add 1/2 cup of heated black beans and 1/2 cup of the onion and pepper mixture. Fold tortilla in half, over the beans and vegetables, and cook for 3 minutes. Remove from heat and garnish with salsa. Repeat this procedure with the remaining 5 tortillas. Per serving (1/6 of recipe) Calories: 257 Fat: 2 g Saturated Fat: 0.4 g Calories from Fat: 7% Cholesterol: 0 mg Protein: 12.9 g Carbohydrates: 50.3 g Sugar: 8 g Fiber: 10.5 g Sodium: 408 mg Calcium: 101 mg Iron: 4.2 mg Vitamin C: 83.4 mg Beta Carotene: 681 mcg Vitamin E: 1.3 mg Source: Jennifer Reilly,...
read moreChickpea Taco from Kevin Nealon
1 small onion, chopped 1 dash cayenne pepper, or to taste 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 3 – 5 tablespoons salsa 1 15-ounce can chickpeas, drained 1 green bell pepper, seeded and chopped 1 celery stalk, chopped 1 tablespoon olive oil 8 – 10 taco shells In large sauté pan, heat oil over medium heat. Cook onion, celery, and green pepper until softened. Add chickpeas, salsa, cumin, and chili powder. Stir and cook until warmed. Mash chickpeas slightly with a fork for better texture. Fill shells evenly with mixture from sauté pan. If desired, top with any of the following: chopped tomatoes, shredded soy or rice cheese, low-fat guacamole, shredded lettuce, hot sauce, or salsa. Calories: 0 Fat: 0 g Saturated Fat: 0 g Calories from Fat: 0% Cholesterol: 0 mg Protein: 0 g Carbohydrates: 0 g Sugar: 0 g Fiber: 0 g Sodium: 0 mg Calcium: 0 mg Iron: 0 mg Vitamin C: 0 mg Beta Carotene: 0 mcg Vitamin E: 0...
read moreCashew Tacos
Makes 12 tacos 1/2 cup chopped raw cashews 1 cup shredded lettuce 12 warmed corn tortillas or 12 taco shells 1/2 teaspoon salt 1 tablespoon tomato paste 1 tablespoon water 1 tablespoon chili powder 1 tablespoon chopped garlic 1/2 cup chopped onion 1 zucchini, chopped 1 cup fresh tomato salsa Sauté cashews, zucchini, onion, garlic, chili powder, water, tomato paste, and salt until onion turns translucent. Add 1/12 of the mixture to each tortilla or taco shell, followed by lettuce and salsa. Per taco Calories: 99 Fat: 3.4 g Saturated Fat: 0.6 g Calories from Fat: 29% Cholesterol: 0 mg Protein: 3 g Carbohydrates: 15.8 g Sugar: 2 g Fiber: 2.5 g Sodium: 258 mg Calcium: 35 mg Iron: 0.9 mg Vitamin C: 2.4 mg Beta Carotene: 251 mcg Vitamin E: 0.7 mg Source: Isis Israel, Cancer Project Educational Alliance Partner, Saladmaster Senior...
read moreBurritos Suprimos
Makes 4 burritos Wrap up rice and beans for a meal to enjoy at home or on the go. 1 15-ounce can vegetarian refried beans 4 flour tortillas 1 cup cooked brown rice (optional) 1 cup shredded romaine lettuce 1 tomato, diced 2 green onions, sliced 1/2 avocado, peeled and sliced (optional) 1/2 cup salsa Heat beans in a saucepan or microwave. Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft and pliable. Spread warm tortilla with approximately 1/2 cup of the beans and 1/4 cup of rice, if using. Top with lettuce, tomato, green onions, avocado, if using, and salsa. Roll tortilla around filling. Serve or wrap in plastic and refrigerate. Per burrito Calories: 255 Fat: 4.2 g Saturated Fat: 1 g Calories from Fat: 14.6% Cholesterol: 0 mg Protein: 10.6 g Carbohydrates: 45.1 g Sugar: 3.7 g Fiber: 8.1 g Sodium: 904 mg Calcium: 114 mg Iron: 1.1 mg Vitamin C: 9.4 mg Beta Carotene: 649 mcg Vitamin E: 1.4 mg Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S.,...
read moreBST (Bacon, Sprout, Tomato Sandwich)
Makes 2 servings 1 package tempeh “bacon” (about 8 strips) 1 large tomato, thinly sliced 1 cup sprouts 1/4 cup vegan mayonnaise (such as Nayonaise) 4 slices whole-wheat bread Warm the tempeh bacon over medium heat in a dry sauté pan for about 2 minutes per side. Tear the tempeh bacon slices in half and set them aside. Place the tomato slices, then the tempeh bacon slices, and then the sprouts between slices of mayonnaised bread and press the sandwiches together. Per serving Calories: 320 Fat: 6 g Saturated Fat: 0 g Calories from Fat: 8% Cholesterol: 0 mg Protein: 20 g Carbohydrates: 46 g Sugar: 10 g Fiber: 9 g Sodium: 884 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 moreBroccoli Burritos
Makes 6 burritos You’ll love broccoli, the powerful protector, rolled in a flour tortilla with a tangy garbanzo spread. Roasted red peppers are sold in supermarkets, usually near the pickles. Sesame seed butter, also called tahini (“ta-hee-nee”), is sold in natural food stores, ethnic markets, and many supermarkets. Look for it near the peanut butter or in the ethnic food section. 2 – 3 broccoli stalks 1 15-ounce can garbanzo beans 1/2 cup roasted red peppers 2 tablespoons tahini 3 tablespoons lemon juice 6 flour tortillas 6 tablespoons salsa, or more to taste Cut or break broccoli into florets. Peel stalks and cut into 1/2-inch rounds. Steam over boiling water until just barely tender, about 5 minutes. Drain garbanzo beans and place in a food processor with peppers, tahini, and lemon juice. Process until completely smooth, about 2 minutes. Spread about 1/4 cup of the garbanzo mixture on a tortilla and place in a large heated skillet. Heat until tortilla is warm and soft, about 2 minutes. Arrange a line of cooked broccoli down the center, then sprinkle with salsa. Roll tortilla around filling. Repeat with remaining tortillas. Per burrito Calories: 284 Fat: 7.8 g Saturated Fat: 1.4 g Calories from Fat: 24.8% Cholesterol: 0 mg Protein: 10.8 g Carbohydrates: 44.7 g Sugar: 3.7 g Fiber: 7 g Sodium: 490 mg Calcium: 135 mg Iron: 3.9 mg Vitamin C: 68 mg Beta Carotene: 938 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 moreBlanco Fiesta Sandwiches
Makes 4 sandwiches 1 15-ounce can white beans, drained and rinsed 1/4 cup chopped green onions 1/4 cup chopped fresh parsley 1/4 cup chopped fresh cilantro 1/2 teaspoon minced garlic 2 tablespoons lemon juice 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1 – 2 dash Tabasco sauce 8 slices bread 1 lettuce 1 tomato slices Place beans, green onions, parsley, cilantro, garlic, lemon juice, chili powder, cumin, and Tabasco sauce in a food processor and process until smooth. Spread on 4 slices of bread, add lettuce and tomatoes, top with remaining bread, and eat. Per sandwich Calories: 257 Fat: 2.3 g Saturated Fat: 0.5 g Calories from Fat: 7.98% Cholesterol: 0 mg Protein: 12 g Carbohydrates: 48.4 g Sugar: 5.3 g Fiber: 7.3 g Sodium: 359 mg Calcium: 166 mg Iron: 5.4 mg Vitamin C: 19.2 mg Beta Carotene: 694 mcg Vitamin E: 1.5 mg Source: Mary McDougall of the McDougall Program...
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