Delicious Recipes from Breakfast To Dessert!

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1 Delicious Recipes from Breakfast To Dessert!

2 Disclaimer Copyright 2015 by Dr. Becky Fitness, LLC. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without prior written permission of the authors. While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied guarantees of fitness for a particular purpose. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of health other damages, including but not limited to special, incidental, consequential, or other damages. You and you alone, are responsible for any health improvements or decline. This guide makes no promises of weight loss or health. You recognize and agree that the Author has made no implications, promises, suggestions, projections, representations or guarantees whatsoever to you about future weight loss or health, with respect to your purchase of this ebook, and that the Author has not authorized any such projection, promise, or representation by others. Any weight loss or health statements, or any weight loss or health examples, are only estimates of what we think can be achieved. There is no assurance you will do as well as stated in any examples. If you rely upon any figures provided, you must accept the entire risk of not doing as well as the information provided. There is no assurance that any prior successes or past results as to weight loss or health will apply, nor can any prior successes be used, as an indication of your future success or results from any of the information, content, or strategies. Any and all claims or representations as to weight loss or health are not to be considered as "average". Affiliate Disclaimer: Per the FTC s recent policy update that requests we be transparent about any and all affiliate relations we may have in this guide, you the visitor or customer, should assume that any and all links in this guide are affiliate links. If you utilize these links and visit the resulting site, a cookie may be set in your web browser that will cause us to receive compensation if you make a purchase. Page 2

3 Table of Food Lists 5 Non-Starchy Vegetables 5 Starchy Vegetables 5 Beans and Legumes 6 Whole Grains 6 Fruits 6 Nuts and Seeds 7 Spices 7 Special Instructions 8 Breakfast Recipes 10 Apple and Peach Delight 10 Cherry Apple Fruit Bake 10 Banana Berry and Oats 10 Cinnamon and Maple Fruit Bake 11 Apple and Berry Nut Oatmeal 11 Dr. Becky s Oatmeal 12 Fruit and Berry Smoothie 12 Peach and OJ Smoothie 12 Salad Recipes 13 Mango Salad with Black Beans 13 Southern Comfort Salad 13 Rainbow Crisp Salad 14 Veggie Salad with a Zip 14 Dr. Becky s Favorite Salad 14 Salad Dressing/Dip/Sauce Recipes 15 Dijon Dressing 15 Natural Thousand Island Dressing 15 Classic Balsamic Vinaigrette 16 White Bean Hummus with Herbs 16 Classic Guacamole 16 Lentil Sauce for Steamed Veggies 17 Page 3

4 Soup and Stew Recipes 18 Kickin Red and Black Bean Stew (Crockpot) 18 Comfort Soup 18 No Pasta Minestrone Soup (Crockpot) 19 Creamy Golden Cauliflower Soup 19 Zesty Tomato Soup 20 Classic Vegetable Soup 21 Zesty Spinach Soup 21 Bean and Barley Veggie Soup 22 Creamy White Bean Soup (Crockpot) 22 Beef Vegetable Soup 23 Black Bean Soup 23 Main Dish Recipes 24 Dad s Easy Chili 24 Pioneer s Two Bean Chili (Crockpot) 24 Veggie Bean Pita Sandwiches 25 Mexican Bean Enchiladas 26 Whole Wheat Veggie and Bean Burritos 26 Filled Zucchini 27 Hearty Bean Burgers 27 Easy Stir-Fry 28 Veggie Curry 28 Side Dish Recipes 29 Comfort Veggies 29 Satisfying Sweet Potato and Parsnip Dish 29 Baked Zucchini 30 Easy Rice and Beans 30 Green Cabbage Slaw 31 Carrot and Sweet Potato Fries 31 Easy Refried Beans (Crockpot) 32 Dessert Recipes 33 Chocolate Delight Smoothie 33 Chocolate Dip 33 Quick Berry Mix 33 Apple Strudel 34 Tart and Fruity Mix 34 Banana Blast Ice Cream 34 Craving-Buster Chocolate Treats 35 Page 4

5 The following foods are naturally high in vitamins and minerals and low in calories. Use these lists as a guide as you move toward your goal. Food Lists Non-Starchy Vegetables Unlimited artichoke (artichoke hearts) asparagus baby corn bamboo shoots beans (green, Italian, wax) bean sprouts beets bok choy broccoli Brussels sprouts cabbage (any variety) carrots cauliflower celery chayote collard greens cucumbers daikon eggplant jicama kale kohlrabi leeks lettuce: any salad green arugula Boston lettuce bib lettuce chicory endive escarole iceberg mixed spring greens radicchio romaine watercress Non-Starchy Vegetables Cont. mushrooms mustard greens okra pea pods peppers (any variety, bell, hot, sweet) radishes snow peas spinach squash (crookneck, cushaw, summer) swiss chard sugar snap peas tamarillos taro tomatillos tomatoes zucchini Starchy Vegetables Limited no more than 1 cup or substitute a whole grain corn parsnips peas (technically a legume) plaintain (technically a fruit) potatoes chamote (Mexican sweet potato) sweet potatoes yams white potatoes pumpkins squash acorn butternut kabocha spaghetti winter yellow rutabagas turnips water chestnuts Page 5

6 Food Lists Continued Beans and Legumes Up to 1 cup adzuki beans black beans black-eyed peas broad beans (fava beans) butter beans calico beans cannellini beans edamame garbanzo beans (chickpeas) great northern beans kidney beans lentils lima beans mung beans navy beans pinto beans soy beans split peas white beans Whole Grains Limited no more than 1 cup or substitute a starchy vegetable Amaranth barley buckwheat bulgur (cracked wheat) millet oats/oatmeal quinoa rice (brown or wild) spelt triticale whole grain couscous whole grain sorghum whole rye Fruit (Fresh or Frozen) 1 cup = 1 serving apples apricots avocado (limit to no more than 2oz/day) bananas blackberries blueberries berries (any variety) cantaloupe cherries figs grapefruit grapes guava honeydew melon kiwi lemons limes mangos nectarines oranges papaya peaches pears persimmons pineapple plums pomegranates quinces strawberries ugli fruit watermelon Page 6

7 Food Lists Continued Nuts and Seeds Up to 1 ounce Nuts: almonds brazil nut cashews chestnuts chinkapins filberts hazelnuts hickory nuts macadamias peanuts (technically legumes) pecans pine nuts pistachios walnuts Seeds: chia seeds flaxseed hemp seeds poppy pumpkin safflower sesame sunflower Spices Unlimited basil cajun seasoning chili powder chives cilantro cinnamon cumin curry powder dill garlic (cloves or powder) ginger mint onion powder oregano parsley pepper rosemary thyme various no-salt spices Page 7

8 SPIRAL Recipes This book of recipes will make your life simple and your diet delicious! The recipes range from breakfast foods to desserts; you can put them together for a satisfying day of eating or serve them to friends at a gathering. I guarantee they will be a big hit and when your friends discover that the foods you are serving are rich in nutrients they will be begging you for the recipes! Most of the recipe has been hand-picked from my personal collection, and I have includes additional favorites from our weight loss clients. Using Dried Beans Dried beans can be cooked and used in place of canned beans found in the recipes below. This is a beneficial way to avoid salt and improve the health value of the food. For best results, most dried beans should be soaked overnight before cooking. Drain after soaking and cook the beans in fresh water. Use a ratio of 1 cup of beans to 3 cups of water. Most beans require about 1½ to 2 hours of cooking to become soft. Lentils and split peas require only 1 hour and do not need to be soaked prior to cooking. Make sure the beans are thoroughly cooked, as they are more difficult to digest when undercooked. Water Sautéing To avoid cooking with oil, many foods including vegetables can be sautéed in water. You will see this technique recommended in some of the recipes within this booklet and it can be used as an alternative in many recipes that call for oil sautéing. To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. If stir-frying a vegetable dish, try other alternatives to oil such as vegetable broth, coconut water, wine, or fruit juice. Page 8

9 Helpful Conversion For most recipes you can substitute dried herbs for fresh herbs. The conversion is: 1 teaspoon dried herb = 1 Tablespoon fresh herb For most recipes you can substitute cooked dried beans for canned beans and vice versa. A 15-ounce can of beans contains just under 2 cups of beans. Therefore, you can substitute 2 cups of beans for any recipe calling for a 15 oz. can of beans. Helpful Products You will note many recipes use products that will save you time or help you avoid using excessive oil during your cooking. Here is a list of those items and a few items I recommend: Misto Olive Oil Sprayer Parchment Paper Food Processor High-Speed Blender Mixed Seasoning Spice (We Recommend Mrs. Dash) Almond Milk Nondairy Mozzarella Cheese (I have linked the above items to location they can be found. Many are available on Amazon.com) Page 9

10 Breakfast Recipes Apple and Peach Delight 2 Peaches, sliced 1 Apple, sliced 1 Tbsp. Raisins (optional) ½ Tbsp. Cinnamon (more if desired) Spray a baking dish with olive oil using a Misto Olive Oil Sprayer. Mix all ingredients in a bowl Place in an oven-safe baking dish and cover. Bake at 375 F for 45 minutes or until apples soften. Enjoy warm or cold! Cherry Apple Fruit Bake 1 cup Cherries, cut and pitted 2 Apples, chopped 1 Tbsp. Raisins (regular or golden) (optional) 1 Tbsp. Cinnamon (more if desired) ½ tsp. Nutmeg Spray baking dish with Misto Olive Oil Sprayer Place into oven safe baking dish and cover Bake at 375 F for 45 minutes or until apples soften Great tasting warm or cold! Banana Berry and Oats 2 cups fresh or frozen Blueberries (try other berries for a tasty substitute) 2 Bananas, sliced ½ cup old-fashioned rolled oats ¼ cup 100% Pomegranate Juice 2 Tbsp. Walnuts, chopped 1 Tbsp. raw Sunflower Seeds 2 Tbsp. Raisins or Dried Currants (optional) Combine all ingredients in a microwave-safe bowl. Heat on high for 3 minutes. Page 10

11 Cinnamon and Maple Fruit Bake 4 Apples (try Pears as a tasty substitution) 4 tsp. Pure Maple Syrup or Agave 2 Tbsp. Water 1 tsp. Cinnamon ¼ cup Raisins (regular or golden) Chop off the tops of the apples and save. Hollow out the center of the apples using a paring knife or apple corer, hollow out a 1 hole down the center of each apple, being careful not to poke through to the bottom (a spoon may help you scoop out the center of the apple). In a small bowl, whisk together the maple syrup, water, and cinnamon. Place the raisins into the holes you created in the apples, and then cover the raisins with the liquid mixture. The mixture will expand as it cooks. Place the tops back on the apples and place in a small baking dish lined with parchment paper, take care so the apples do not fall over during cooking. Cover the dish with aluminum foil and cut three slits in the foil to allow steam to escape. Bake at 375 F for 40 minutes or until tender. Drizzle with extra maple syrup or agave upon serving if desired. Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. cinnamon ¼ cup old-fashion rolled oats 2 Tbsp. Raisins (use dried Currants for a tasty substitution) 1 cup fresh or frozen Berries (try Blueberries, Strawberries, or Raspberries) 1 Banana, sliced 1 Apple, peeled and finely chopped 2 Tbsp. Walnuts, chopped In a medium saucepan, combine water, cinnamon, oats, and raisins. Bring to a low boil, then simmer until the oatmeal is creamy. Add the berries and banana. Cook for 6 minutes, or until hot, stirring constantly. Remove from heat and stir in fruit and nuts. Page 11

12 Dr. Becky s Oatmeal ½ cup Old-Fashioned Oats ( substitute Quick Oats) ½ cup Water 1 tablespoon Raisins 1 tablespoon Cinnamon ½ cup frozen Strawberries ½ cup frozen Blueberries 1 tablespoon Hemp Seeds (Substitute Flaxseed) (optional) 4 Walnut halves, chopped (optional) Place all ingredients, except the hemp seeds and walnuts, in a microwave-safe bowl Microwave for 1 minute and 30 seconds Stir Microwave for an additional 1 minute and 30 seconds Top the oatmeal with hemp seeds and walnuts, if desired Fruit and Berry Smoothie 5 Ice Cubes ½ cup Unsweetened Almond Milk (Substitute 6 oz. low-fat & low- sugar vanilla yogurt) ½ cup Frozen Strawberries ½ cup Frozen Blueberries ½ cup frozen peaches ½ banana Blend all ingredients in a high-powered blender until smooth. Add water if needed. Enjoy! Peach and OJ Smoothie 1 cup Orange Juice (or ½ cup OJ and ½ cup water) 1 cup frozen Peach slices 1 frozen Banana* 2 Tablespoons slivered Almonds Pour the orange juice into a blender Add the peach and banana slices Add the almonds Blend until smooth *Freeze for at least 24 hours before using for the smoothie. To freeze, cut a banana into ½ inch pieces, wrap tightly in plastic wrap and freeze Page 12

13 Salad Recipes Mango Salad with Black Beans 1 Mango, peeled and cubed 2 Tbsp. Fresh Cilantro, chopped 4 Green Onions, chopped 1 Red Bell Pepper, seeded and chopped 2 (15oz.) cans Black Beans, drained and rinsed 3 Tbsp. Lime Juice 1 small Clove Garlic, minced 1 tsp. Dried Oregano 1 tsp. Ground Cumin Dash of Chili Powder 9 cups of Salad Greens (Romaine Lettuce or Mixed Spring Greens) Mix all ingredients except the salad greens in a bowl. Let stand for at least 15 minutes. Serve on top of salad greens. Southern Comfort Salad 1½ cup Water 1 Clove Garlic, minced Dash of Black Pepper 1 (15 oz.) can Black-Eyed Peas, drained and rinsed 1 cup Yellow Bell Pepper, seeded and chopped 1 cup Tomato, chopped ¼ cup Fresh Parsley, chopped ¼ cup Red Onion, chopped 2 Tbsp. Balsamic Vinegar (try Fig Vinegar for a tasty substitution) 9 cups of Salad Greens Combine water, garlic, and black pepper in a large saucepan and bring to a boil. Add black-eyed peas; cover and simmer over low heat for 10 minutes. Drain. In a bowl, combine black-eyed peas mixture, bell pepper, tomato, parsley, onion, and vinegar. Cover and chill for at least 3 hours or overnight. Serve over the salad greens. Page 13

14 Rainbow Crisp Salad 1½ cup Spinach 1½ cup Mixed Spring Greens 1 cup Red Peppers ½ cup Carrots ½ cup Cucumber ¼ cup Red Onion Mix all ingredients together and serve with our Classic Balsamic Vinaigrette. Veggie Salad with a Zip 5 Tbsp. Red Wine Vinegar 2 Tbsp. Olive Oil (try Grapeseed Oil for a tasty substitution) ⅓ cup Fresh Cilantro, chopped 2 Tbsp. Lime Juice 1 tsp. Sugar ¾ tsp. Salt 2 Cloves Garlic, minced 1 (1 lb.) package frozen shelled Edamame (green soybeans) (try Chickpeas for a tasty substitution) 1 pint Cherry Tomatoes, quartered 4 Green Onions, thinly sliced 1 (15 oz.) can Black Beans, rinsed and drained In a large serving bowl, whisk together the red wine vinegar, oil, cilantro, lime juice, sugar, salt, and garlic. Set aside. Bring a large pot of lightly salted water to a boil. Add the edamame, boil for 3 minutes. Drain well, and pour into the large serving bowl. Gently mix in the cherry tomatoes, green onions and black beans. Cover and chill for at least 2 hours before serving. Dr. Becky s Favorite Salad 4 cups Sweet Kale Salad Mix from Costco (or shredded cabbage and kale) ½ cup Black Beans 1 Tomato, chopped ¼ cup Onion, sliced 1 Tbsp. dried Cranberries 1 Tbsp. raw sliced Almonds (substitute 4 Walnut halves) 1 Tbsp. raw Sunflower Seeds 1 Tbsp. Goat Cheese Mix together in a bowl and enjoy with any of the natural salad dressing recipes! Page 14

15 Dijon Dressing Salad Dressing/Dip/Sauce Recipes 1 cup Water ¾ cup Raw Cashews (try ½ cup Cashew Butter for a tasty substitution) 4 Tbsp. Balsamic Vinegar 2 Tbsp. Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 2 Tbsp. Dijon Mustard 5 Dates, pitted 2 Cloves Garlic, minced Blend all ingredients in a high-powered blender or food processor until smooth. Natural Thousand Island Dressing 1 cup Raw Cashews (try ½ cup Cashew Butter for a tasty substitution) ½ cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 2 Tbsp. Balsamic Vinegar 2 Tbsp. Lemon Juice 1 tsp. Dried Dill Weed 1 tsp. Onion Powder ½ tsp. Garlic Powder 3 Tbsp. Tomato Paste 2 Dates, pitted ¼ Cucumber, peeled ¼ Cucumber, peeled and finely chopped ¼ cup Onion, finely chopped Blend cashews, milk, vinegar, lemon juice, dill, onion powder, garlic powder, tomato paste, dates, and peeled cucumber in a high-powered blender or food processor until smooth. Place in a small bowl and mix in finely chopped cucumber and onion. Note: Add more Almond Milk if dressing is too thick Page 15

16 Classic Balsamic Vinaigrette ½ cup Water ⅓ cup Roasted Garlic Rice Vinegar 2 Tbsp. Olive Oil ¼ cup Balsamic Vinegar ¼ cup Raisins 4 Cloves Garlic, pressed 1 tsp. Dried Oregano ½ tsp. Dried Basil ½ tsp. Onion Powder Blend all ingredients in a high-powered blender or food processor until smooth. White Bean Hummus with Herbs 2 cups White Beans, drained and rinsed 1 Tbsp. Lemon Juice 2 Tbsp. Sesame Seeds, unhulled 2 Tbsp. Red Wine Vinegar 1 tsp. Dijon Mustard 2 Tbsp. Water ¼ cup Fresh Basil, chopped 2 Tbsp. Fresh Thyme, chopped Blend beans, lemon juice, sesame seeds, vinegar, mustard, and water in a highpowered blender or food processor until smooth. Place in a bowl and fold in the basil and thyme until the herbs are mixed but still visible in small pieces. Classic Guacamole 2 ripe Avocados, peeled and pitted ½ cup Onion, finely chopped ¼ cup Fresh Cilantro, minced 2 Tbsp. Lime Juice ¼ tsp. Ground Cumin ¼ tsp. Black Pepper Using a fork, mash the avocados in a small bowl. Add the remaining ingredients and mix completely. Cover and chill before serving. Page 16

17 Lentil Sauce for Steamed Veggies ½ cup dried Red Lentils 1 Onion, chopped 1 Clove Garlic, chopped 1½ cup Carrot Juice (more may be needed) 1 Tbsp. Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 1 tsp. Ground Cumin ½ tsp. Balsamic Vinegar Combine lentils, onions, garlic, and carrot juice in a saucepan. Bring to a boil, reduce the heat, cover and simmer for 25 minutes or until the lentils are soft and pale. Add more carrot juice if needed. Blend the cooked lentil mixture, seasoning spice, cumin, and vinegar in a high-powered blender or food processor until smooth. If too thick, add more carrot juice. Note: Serve over steamed vegetables such as broccoli and cauliflower. Page 17

18 Soup and Stew Recipes Kickin Red and Black Bean Stew (Crockpot) 1 Tbsp. Olive Oil 2 Cloves Garlic, minced 2 cups Carrots, sliced 3 Green Onions, chopped 1 Sweet Potato, diced 1 (15 oz.) can Diced Tomatoes, drained 2 tsp. Curry Powder ½ tsp. Dried Thyme ¼ tsp. Red Pepper Flakes ¼ tsp. Ground Allspice Sea Salt and Black Pepper to taste (optional) 1 (16 oz.) can Dark Red Kidney Beans, drained and rinsed 1 (16 oz.) can Black Beans, drained and rinsed 1 cup Unsweetened Coconut Milk 1½ cup Vegetable Broth or Water Pour oil into a 4-quart slow cooker and set cooker on high. Add garlic and cover while you prepare the rest of the ingredients. Add carrots, green onions, sweet potato, and tomatoes to the slow cooker. Stir in the curry powder, thyme, red pepper flakes, allspice, salt, and pepper. Add the beans, coconut milk, and broth. Reduce heat, cover, and cook on low for 6 to 8 hours. Comfort Soup 4 cups Leftover Comfort Veggies (see recipe under Side Dish Recipes) 1½ Tbsp. Olive Oil 2 Cloves Garlic, chopped 2 (16 oz.) cans Red Kidney Beans 16 oz. Vegetable Broth 1 Apple, chopped Sea Salt and Black Pepper to taste ½ tsp. Dried Basil ½ tsp. Dried Thyme Place olive oil and garlic in a pot and heat on low-medium heat for a 3 minutes. Add beans, broth, apple, sea salt, pepper, basil, and thyme. Simmer about 5 minutes or until apples are a little soft. Add leftover comfort veggies.cover and simmer on low until heated through, about 10 minutes. Page 18

19 No Pasta Minestrone Soup (Crock Pot) 1 (6 oz) can Tomato Paste 1 cup Onion, chopped 1 cup Celery, chopped 1 cup Carrots, chopped 2 cloves Garlic, minced 1 tsp. Dried Oregano 1 (16 oz.) can Diced Tomatoes 4 cups Vegetable Broth 2 (15 oz) cans Cannellini Beans, drained and rinsed 1 (15 oz) can Light Red Kidney Beans, drained and rinsed 1 small Zucchini, cut into ¼ inch slices 1 ½ cup Baby Spinach Add tomato paste, onion, celery, carrots, garlic, oregano, diced tomatoes, vegetable broth, cannellini beans, and kidney beans to a 4-quart crock pot. Cook on low setting for 6 to 7 hours. Stir in zucchini and spinach and cook on high for 10 minutes. Serve Creamy Golden Cauliflower Soup 1 Head Cauliflower, cut into bite-size pieces 3 Carrots, coarsely chopped 1 cup Celery, coarsely chopped 3 Leeks, coarsely chopped 2 Cloves Garlic, minced 2 Tbsp. Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 2 cups Carrot Juice 4 cups Water ½ tsp. Nutmeg 1 cup Raw Cashews 5 cups spinach, chopped Sea Salt and Pepper to taste (optional) ½ pound Chicken, chopped (optional) Place all ingredients except cashews and spinach in a pot. Cover, bring to a low boil, reduce the heat, and simmer for 15 minutes until the vegetables are just tender. Blend one-half of the prepared soup (liquid and vegetables) with the cashews in a highpowered blender or food processor until smooth. Return to the pot, stir in the raw spinach, and let the spinach wilt. Page 19

20 Zesty Tomato Soup 2 (28 oz.) can Whole Tomatoes (substitute 3 cups of fresh whole tomatoes if available) 2 cups Chicken Broth (substitute 2 cups of Vegetable Broth if you prefer) 1 small Onion, chopped 2 stalks Celery, chopped 3 cloves Garlic, minced 2 tablespoons Mixed Seasoning Spice* 1 teaspoon dried Thyme 1 teaspoon dried Parsley ½ teaspoon dried Basil ½ teaspoon dried Oregano 1 Bay Leaf Sea Salt to taste ½ cup raw Cashews (alternative: create a roux with 3 tablespoons of whole wheat flour & 2 tablespoons of butter*) 5 ounces Spinach (optional) In a medium stockpot combine all ingredients except cashews and spinach Bring to a boil, then reduce the heat and simmer for 30 minutes Discard the bay leaf Meanwhile finely-grind the cashews in a food processor or blender Pour tomato mixture into a blender*, add cashews and blend until smooth Return mixture to the stockpot Stir in spinach and let spinach wilt * I use Mrs. Dash Original Blend, Salt-Free * Your blender may not be big enough for the entire soup, so you may need to blend half at a time * If you prefer to not use the cashews, you can replace them with a roux. To make a roux, melt the butter over low-medium heat using the empty stockpot or a saucepan. Slowly stir in the flour to make a thickened roux, do not burn. Gradually add scoops of the tomato mixture until you see no lumps forming, then stir in the remaining tomato mixture. Page 20

21 Classic Vegetable Soup 2 (1 lb.) bags frozen Vegetables for Soup ½ (1 lb.) bag frozen Lima Beans ½ (1 lb.) bag frozen Zucchini 1 (15 oz.) can Diced Tomatoes 6 cups Vegetable Broth (may substitute Beef or Chicken Broth) ½ Tbsp. Dried Thyme ½ Tbsp. Dried Oregano 1 tsp. Sea Salt ½ tsp. Black Pepper In a large pot, heat a few of tablespoons of water over medium heat. Add frozen vegetables and heat for 5 minutes. Add more water if needed. Add broth, tomatoes, herbs and seasonings. Stir and bring to a boil. Reduce heat and simmer for 10 minutes. Zesty Spinach Soup 1 Purple Onion, chopped 2 large Carrot, peeled and coarsely chopped 1 cups Celery, including leaves 2 cloves Garlic, minced ½ tsp. Sea Salt ½ tsp. Ground Black Pepper 6 cups Vegetable Broth 1 (28 oz.) can Petite Diced Tomatoes ½ cup Quinoa, uncooked 1 (15 oz.) can Kidney Beans, drained and rinsed 1 tsp. Curry Powder ¼ tsp. Nutmeg 3 cups Baby Spinach Sauté onions in a few tablespoons of water or broth for 2 minutes. Add carrots, celery, garlic, salt, and pepper. Sauté until vegetables are golden, about 5 minutes. Add broth, tomatoes, quinoa, beans and spices. Bring to boil, then cover and simmer over low heat for 15 to 20 minutes, or until the quinoa is tender. Add the spinach and cover. Cook briefly, just until the leaves are wilted. Page 21

22 Bean and Barley Veggie Soup 8 cups Vegetable Broth 1 (16 oz.) bag frozen Vegetables for Soup* ½ cup Pearled Barley 2 (15 oz.) cans Pinto Beans, drained and rinsed 6 ounces Tomato Paste 1 teaspoon Onion Powder ½ teaspoon Thyme ½ teaspoon Oregano (try Italian Seasoning Spice for a tasty alternative) ½ teaspoon Basil ½ teaspoon Black Pepper ¼ teaspoon Salt 2 large Bay Leaves In a large saucepan, water sauté* the vegetables for 5 minutes or until vegetables begin to soften. Add vegetable broth and all other ingredients and bring to a boil. Reduce heat and simmer on medium-low for one hour, stirring occasionally until barley is soft and somewhat fluffy. Remove bay leaves and serve. *If you would like more veggies, add an extra bag of frozen Vegetables for Soup *To water saute', heat your pan on high heat until water sputters when dropped in the pan. Use small amount (2 or 3 tablespoons) of vegetable broth or water and add more water as needed until the vegetables are slightly tender. Creamy White Bean Soup (Crock Pot) 1 (15 oz) can Black-Eyed Peas, rinsed and drained 1 (15 oz) can Great Northern Beans, rinsed and drained 1 Onion, chopped 2 Carrots, sliced 2 Stalks of Celery, sliced 4 Cloves of Garlic, minced 4 cups Vegetable Broth 2 Bay Leaves Sea Salt and Pepper to taste (optional: add 2 tsp. of Chili Powder) Combine all ingredients in a crockpot. Cook on low for 8 hours. Just before serving, remove the bay leaves and take out 1 cup of the mixture and puree in a food processor or blender and stir back into the crock pot. This process helps to thicken the soup and gives it the creamy texture. Page 22

23 Beef Vegetable Soup 8 cups water 2 Soup Bones* 1 pound of Beef Cubes 1 cup of Dried Beans* 1 Beef Stew Seasoning Packets ½ cup Brown Rice (not minute rice) 2 (16 oz.) bags of frozen Vegetables for Soup Salt and Pepper to taste Place the water, soup bones, beef cubes, dried beans and beef stew seasoning packets in a large pot. Bring to a boil, then reduce heat and simmer for 90 minutes Add rice Continue to simmer soup for another 45 minutes. Remove the soup bones Add vegetables Continue to simmer for another 30 minutes *Beef shin bones or any type of soup bone can be found in the meat department of your local grocery store *I use a bag of dried beans, such as a bean soup mix Black Bean Soup 1 cup Onion, chopped 2 stalks of Celery, chopped 2 Carrots, peeled and chopped 1 Jalapeno Pepper, seeded and diced 2 tsp. Cumin 1 tsp. Dried Thyme 1 Tbsp. Dried Cilantro ½ tsp. Black Pepper 2 Bay Leaves 2 (15 oz.) cans Black Beans, rinsed and drained 2 (14 oz.) cans Diced Tomatoes 2 cups Vegetable Broth 1 tsp. Garlic, minced 1 Tbsp. Red Wine Vinegar (try Sherry Vinegar for a tasty substitution) ½ tsp. Sea Salt Sauté onion, celery, carrots, and jalapeno pepper in just enough water to keep vegetables from burning. Sauté until softened, about 5 minutes. Add cumin, thyme and black pepper. Stir to coat vegetables with spices. Add bay leaves, beans, tomatoes, broth and garlic. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 10 minutes. Remove bay leaves from soup. Puree 2 cups of the soup in a blender or food processor and return to pot. Add vinegar and sea salt. Page 23

24 Main Dish Recipes Dad s Easy Chili 3 (15 oz.) cans Dark Red Kidney Beans, drained and rinsed 3 (15 oz.) cans Light Red Kidney Beans, drained and rinsed 3 (15 oz.) cans Chili Beans 1 (15 oz.) can Black Beans, drained and rinsed 1 (15 oz.) can Tomato Sauce 2 (15 oz.) cans Mexican Style Diced Tomatoes 1 tsp. Chili Powder Sliced Jalapenos to taste Tabasco (optional) Combine all ingredients in a large saucepan. Bring to a boil, reduce the heat, and simmer for 30 minutes. Pioneer s Two Bean Chili (Crockpot) 1 (16 oz.) can Navy Beans 1 (16 oz.) can Black-Eyed Peas 1 Onion, chopped 1 cup Water 1 cup Fresh or Frozen Corn 1 cup Diced Tomatoes ½ cup Green Onions, chopped ½ cup Tomato Paste ¼ cup Canned Jalapeno Peppers, diced 2 tsp. Chili Powder 1 tsp. Mustard (try Dijon for a tasty substitution) ½ tsp. Ground Cumin ¼ tsp. Dried Oregano Place all ingredients in a slow cooker. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. Page 24

25 Veggie Bean Pita Sandwiches 3 Tbsp. Water 1 head Broccoli Florets, finely chopped ½ head Cauliflower Florets, finely chopped 2 medium Carrots, finely chopped 2 medium Red Bell Peppers, finely chopped 1 medium Zucchini, finely chopped 1 medium Onion, finely chopped 4 Cloves Garlic, finely chopped 1½ Tbsp. Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 1 tsp. Dried Basil 1 tsp. Dried Oregano 1 tsp. Dried Parsley 1 tsp. Chili Powder 1 cup Raw Cashews ½ cup Unsweetened Almond Milk (try Hemp Milk for a tasty substitution) 1 (15 oz.) can Pinto Beans, drained and rinsed 6 Whole Wheat Pitas (try large Romaine Leaves for a healthy substitution) Combine the water, broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, seasoning spice, basil, oregano, parsley, and chili powder in a large pot. Sauté for 15 minutes or until vegetables are tender. Add more water if needed. In the meantime, blend cashews and almond milk in a high-powered blender or food processor until smooth. Add cashew mixture and beans to the vegetables and mix and heat thoroughly. Cut pitas in half and fill. Page 25

26 Mexican Bean Enchiladas 1 Bell Pepper, any color, seeded and chopped ½ cup Onion, sliced 1 (15 oz.) can tomato sauce, divided 2 (15 oz.) cans Pinto Beans, drained and rinsed (try Black Beans for a tasty substitution) 1 Tbsp. Fresh Cilantro, chopped 1 Tbsp. Chili Powder 1 tsp. Ground Cumin 1 tsp. Onion Powder ⅛ tsp. Cayenne Pepper (optional) 4 Whole Grain Tortillas (try Sprouted Grain Tortillas for a tasty substitution) Sauté the bell pepper and onion in 2 Tbsp. of the tomato sauce until tender. Stir in remaining tomato sauce, beans and spices. Simmer for 5 minutes. Spoon bean mixture into each tortilla and roll up. Place each filled tortilla in a oven-safe baking dish and bake at 375 F for 15 minutes. Whole Wheat Veggie and Bean Burrito 2 (15 ounce) cans Black Beans, drained and rinsed ½ pound Ground Turkey, cooked (substitute Ground Beef) (optional) 4 ounces Diced Green Chilies 3 Green Onions, chopped 2 Tbsp. Dried Cilantro ¼ tsp. Sea Salt ¼ tsp. Black Pepper ½ cup Salsa 1 medium-sized Avocado, diced 1 cup Lettuce, shredded 4-6 medium-size Whole Wheat Tortillas In a large saucepan, combine the beans, cooked ground turkey, green chilies, green onions, cilantro, salt and pepper. Heat until warm through. Divide the bean mixture evenly among the tortillas. Roll up and place in an oven-safe dish. Top with salsa. Warm in the oven for minutes at 350 F until heated through. Serve with lettuce and avocado. Serve with Easy Refried Beans (recipe below). Page 26

27 Filled Zucchini 4 medium Zucchini, cut lengthwise into halves 1 cup Red Bell Pepper, chopped 1 cup Onion, chopped 2 tsp. Garlic, minced 1 medium Tomato, seeded and chopped 1 Tbsp. Fresh Basil (or 1 tsp. dried) 1 (15 oz.) can Chickpeas, drained and rinsed (try Pinto Beans for a tasty substitution) ½ tsp. Sea Salt (optional) 4 Tbsp. soy or nondairy parmesan cheese (optional) ½ pound cooked Ground Turkey (optional) Hollow out zucchini with a knife, leaving 1/4-inch shells. Set the shells aside and chop up the zucchini flesh that has been cut out. In a large skillet, sauté chopped zucchini, bell pepper, onion, and garlic until crisp-tender, about 8 minutes. Add tomato and basil and sauté for about more 5 minutes. Mash half of the chickpeas and then add mashed and whole chickpeas and 2 tablespoons of the nondairy cheese and ground turkey (if included) into zucchini mixture. Spoon mixture into reserved zucchini shells; sprinkle with remaining 2 tablespoons nondairy parmesan and season with sea salt if desired. Bake in the oven at 350 F for minutes. Note: You can use a grill. Covered the filled zucchini and grill over medium-hot coals until zucchini shells are crisp-tender when pierced with a sharp knife, about 10 to 15 minutes. Hearty Bean Burgers ¼ cup Raw Sunflower Seeds 1 (15 oz) can Red Kidney Beans, drained and rinsed 1 small onion, minced 2 Tbsp. Ketchup 1 Tbsp. Wheat Germ (try Old-Fashion Rolled Oats for a tasty substitution) ½ tsp. Chili Powder Wipe a baking pan with a thin coating of olive oil. Chop the sunflower seeds using a high-powered blender, food processor, or a hand chopper. Mash the beans with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients and form into six patties. Place patties on the baking pan and bake at 350 F for 25 minutes. Remove from the oven and let cool for a few minutes so the patty is cool enough to pick up and compress in your hands to re-form into the shape of a burger. Return the burgers to the baking pan, bottom side up, and bake for another 10 minutes. Page 27

28 Easy Stir-Fry 1 bag frozen Stir Fry Vegetables 1 cooked Chicken Breast, chopped 1 Tbsp. low-sodium Soy Sauce Cook vegetables according to the package directions. Add chicken and soy sauce. Veggie Curry 4 Cloves Garlic, finely chopped 2 Tbsp. Fresh Ginger, peeled and finely chopped 2 Tbsp. Fresh Mint, chopped 2 Tbsp. Fresh Basil, chopped 2 Tbsp. Fresh Cilantro, chopped 2 cups Carrot Juice 1 medium Red Bell Pepper, seeded and thinly sliced 1 large Eggplant, peeled, if desired and cut into 1 cubes 2 cups Green Beans, cut in 2 pieces 3 cups Mushrooms, sliced 1 (8 oz.) can Bamboo Shoots, drained 2 Tbsp. Mixed Seasoning Spice (choose a no-salt seasoning of any variety) ½ tsp. Curry Powder 2 cups Watercress Leaves, divided 3 Tbsp. unsalted natural chunky Peanut Butter 2 lbs. regular firm tofu, cut into 1/4 inch thick slices ½ cup Coconut Milk ½ cup Raw Cashews, chopped Mint, basil or cilantro leaves, for garnish (optional) Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots, seasoning spice, curry powder, and 1 cup of the watercress in a wok or large skillet. Bring to a boil, cover and simmer, stirring occasionally, until all the vegetables are tender. Mix in the peanut butter. Add the tofu, bring to a simmer, and toss until hot. Add the coconut milk and heat through. Top with the remaining 1 cup watercress and the cashews. Garnish with mint, basil or cilantro leaves, if desired. Note: recipe modified from Dr. Fuhrman s Thai Vegetable Curry. See more at www. drfuhrman.com Page 28

29 Side Dish Recipes Comfort Veggies 1 Butternut Squash, peeled and chopped 4 medium Sweet Potatoes, peeled and chopped 2 cups Mushrooms, washed and sliced 1 Yellow Onion, roughly chopped 4 Cloves Garlic, peeled and chopped Olive Oil sprayed or drizzled over vegetables ½ tsp. Sea Salt 1 tsp. Black Pepper 1 tsp. Dried Basil 1 tsp. Dried Thyme Place all veggies on a baking sheet with parchment paper. Spray with olive oil using a Misto Olive Oil Sprayer or drizzle lightly with olive oil. Bake at 450 F for minutes, turning them over half way. Note: Use 4 cups of comfort veggies to make Comfort Soup found under the Soup and Stew Recipes Satisfying Sweet Potato and Parsnip Dish 1 medium Sweet Potato, peeled and cut into bite-size pieces 2 Parsnips, peeled and cut into bite-size pieces 1 Apple, diced ½ Onion, sliced 1 Clove Garlic, chopped Black Pepper to taste Place sweet potatoes, parsnips, apple, onion, and garlic in a covered baking dish and spray with olive oil using a Misto Olive Oil Sprayer. Season with pepper as desired. Roast in the oven at 450 F for 45 minutes, or until tender. Page 29

30 Baked Zucchini 2 medium Zucchini 3 Green Onions, sliced ½ Onion, chopped 3 Plum Tomatoes, coarsely chopped 1 Tbsp. Celery Leaves (from inner stalks), chopped 2 Tbsp. Basil Leaves, chopped (use 2 tsp. Dried Basil as a substitute) 2 Tbsp. Olive Oil* 2 Tbsp. Mixed Seasoning Spice* ½ tsp. Sea Salt ½ tsp. fresh ground Black Pepper Slice the zucchini in half crosswise. Cut each half again lengthwise, and slice each of the halves into equal-sized pieces so they resemble sticks. In a bowl, mix together the zucchini sticks with the green onions, onion, tomatoes, celery leaves, and basil. Mix in the olive oil, salt, and pepper. Pour into a 3-quart baking dish and bake in oven at 450 F for 20 minutes. *Use a Misto Olive Oil Sprayer to reduce the amount of olive oil needed. * I use Mrs. Dash Original Blend, Salt-Free Easy Rice and Beans 1 small onion, chopped 1 (15 oz.) can Black Beans, drained and rinsed 1 (15 oz.) can Stewed Tomatoes 2 teaspoon dried Oregano ½ teaspoon Garlic Powder 1 ½ cups uncooked Instant Brown Rice I In a large saucepan, water sauté the onions until tender. Add beans, tomatoes, oregano and garlic powder. Bring to a boil Stir in rice Cover and reduce heat Simmer for 5 minutes Remove from heat and let stand for 5 minutes before serving TIPS *To water sauté simply put 1 Tbsp. of water in the saucepan with the onions and stir until tender. Add more water if needed. Page 30

31 Green Cabbage Slaw 14 ounce bag of Slaw Mix (or 5 cups of Green Cabbage, chopped) 1 medium-sized ripe Tomato, diced ½ small White Onion, diced 2 tablespoons Lime Juice ½ teaspoon Salt ¼ teaspoon Black Pepper Place all ingredients in a bowl. Roughly squeeze and massage the cabbage to wilt it and make the tomatoes release their juices Taste test and add more lime or seasonings, if desired Refrigerate for at least 30 minutes *Serve as a side dish or as a topping for rice and/or bean dishes Carrot and Sweet Potato Fries 2 large Carrots 2 medium Sweet Potatoes 2 Tbsp. Olive Oil (see note) 1 tsp. ground Cumin (try other spices such as cinnamon/nutmeg, cayenne, or rosemary for tasty substitutions) 1/4 tsp. Pepper 1/2 tsp. Sea Salt Peel the carrots and sweet potatoes. Cut the sweet potatoes in half lengthwise, and slice each halve into 4 equal wedges. For the carrots, cut in half crosswise. Cut each half again lengthwise, and slice each of the halves into equal-sized pieces making them roughly the same size as the potatoes. Put the carrot and sweet potato fries into a bowl and toss with the oil, cumin, pepper and sea salt. Arrange on baking sheet lined with parchment paper. Bake in the oven at 425 F for 30 minutes or until the fries are tender, lightly browned and the edges slightly crisp. Note: Use a Misto Olive Oil Sprayer to reduce the amount of olive oil needed. Page 31

32 Easy Refried Beans (Crock Pot) 1 Onion, peeled and quartered 3 cups Dry Pinto Beans, rinsed ½ Jalapeno Pepper, seeded and sliced 2 Tbsp. minced Garlic 1 ¾ tsp. Salt 1 ¾ tsp. Pepper 1/8 tsp. Ground Cumin 9 cups Water Place all ingredients in a crock pot. Stir. Cook on low for 8 to 10 hours. Drain the beans, but reserve the liquid. Mash the beans with a potato masher, adding the reserved liquid as needed to attain the desired consistency. Page 32

33 Dessert Recipes Chocolate Delight Smoothie 1 cup Baby Spinach 2 cups Frozen Blueberries (try Frozen Strawberries for a tasty substitution) ½ cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 1 Banana 3 Dates, pitted 2 Tbsp. Natural Cocoa Powder 1 Tbsp. Ground Flaxseed (optional) Blend all ingredients in a high-powered blender until smooth. Chocolate Dip 1½ cup Raw Almonds (try 2/3 cup Raw Almond Butter for a tasty substitute) 1¼ cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 1 tsp. vanilla extract 2 Tbsp. Natural Cocoa Powder ¾ cup dates, pitted Blend all ingredients in a high-powered blender until smooth, add more milk if needed to produce a creamy consistency. Note: use the dip as a dipping sauce for fresh strawberries or fruit slices. Quick Berry Mix 1 cup Blueberries 1 cup Strawberries 1 cup Raspberries Mix together in a bowl and enjoy! Page 33

34 Apple Strudel ¼ cup Fresh Apple Juice ¾ tsp. Vanilla Extract 1 tsp. Cinnamon 1 Egg White ¼ cup Almond Milk (try Hemp Milk for a tasty substitution) 3 Apples, peeled and chopped 2 Tbsp. Raisins, chopped ½ cup Old-Fashioned Rolled Oats (try Oatmeal Flakes for a substitution) In a bowl, mix apple juice, vanilla, cinnamon, egg white, and almond milk. Stir in the apples, raisins, and oats. Pour into an 8 x 8 baking dish. Bake uncovered at 350 F, for 1 hour. Tart and Fruity Mix ½ Grapefruit 1 cup Pineapple, cut into bite-sized pieces 1 Orange, cut into wedges 1 Kiwi fruit ½ Mango, sliced Fresh Mint to taste Mix together in a bowl and enjoy! Banana Blast Ice Cream 2 Ripe Bananas, Frozen (see instructions below) ¼ cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 2 Tbsp. Walnuts, chopped Freeze ripe bananas for 24 hours before making ice cream. To freeze, peel and cut the bananas into 1 inch slices, wrap tightly in plastic wrap. Blend all ingredients in a high-powered blender until smooth. Page 34

35 Craving-Buster Chocolate Treats 1 ½ cups Dates, pitted 2 Tbsp. Cocoa Powder ½ cup Natural peanut Butter 1-3 Tbsp. Almond Milk (try Hemp Milk for a tasty substitute) ½ cup Quick Oats ¼ cup Unsweetened Coconut In a food processor or high-speed blender, blend dates until well chopped. Add cocoa, peanut butter, and milk and blend until smooth (use only enough milk to hold the mixture together). Knead in oats by hands. Roll into 12 balls. Serve refrigerated or frozen. Page 35

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