Berry Blaster Smoothie

Transcription

1 Berry Blaster Smoothie This heart healthy smoothie isn t only delicious but also packed with nutrients! Bright, colorful berries, iron-rich spinach, and sweet mango loaded with vitamin C is just the thing you need to get your day going. The dark color of berries means they are high in antioxidants, which helps prevent heart disease. Serves: 2 Preparation Time: 15 minutes 2 cups fresh or frozen blueberries, raspberries and blackberries 1 cup spinach 1/2 cup kale, tough stems and center ribs removed 1 ripe mango, peeled and chopped 1 cup unsweetened soy, hemp or almond milk 2 cups ice or water Blend all ingredients in a high powered blender. CALORIES 232 PROTEIN 7g CARBOHYDRATES 48g TOTAL FAT 3.8g; SATURATED FAT 0.5g SODIUM 77mg FIBER 8.2g BETA-CAROTENE 3508ug VITAMIN C 89mg CALCIUM 229mg IRON 1.8mg FOLATE 117ug MAGNESIUM 64mg ZINC 0.9mg SELENIUM 1.5ug

2 Black Forest Cream of Mushroom Soup drfuhrman.com This comforting and flavorful Black Forest Cream of Mushroom Soup isn t only tasty but is flourishing in healthy nutrients. The low calorie mushrooms are loaded with selenium while the white beans have a generous amount of magnesium, both with a number of heart health benefits. The carrot juice adds an abundant amount of beta-carotene, later forming into vitamin A, which reduces the risk of many cancers. Serves: 5 Preparation Time: 40 minutes 2 tablespoons water 2 pounds mixed fresh mushrooms (button, shiitake, cremini) sliced 1/4 " thick 2 cloves garlic, minced or pressed 2 teaspoons herbs de Provence 5 cups carrot juice (5 pounds of carrots, juiced) 3 cups unsweetened hemp, soy or almond milk, divided 2 carrots, coarsely chopped 2 medium onions, chopped 3/4 cup fresh or frozen corn kernels 1 cup chopped celery 3 leeks, cut in 1/2-inch-thick rounds 1/4 cup Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste 1/4 cup raw cashews 1 tablespoon fresh lemon juice 1 tablespoon chopped fresh thyme 2 teaspoons chopped fresh rosemary 3 cups cooked white beans (northern, navy, cannellini) or 2 (15 ounce) cans no-salt added or low-sodium white beans, drained 5 ounces baby spinach 1/4 cup chopped fresh parsley, for garnish Heat the water in a large saute pan. Water saute the mushrooms, garlic and herbes de Provence for about 5 minutes, or until tender, adding more water if necessary to prevent from sticking. Set aside. In a large soup pot, bring the carrot juice, 2 1/2 cups of the non-dairy milk, carrots, onion, corn, celery, leeks and VegiZest to a boil. Reduce the heat and simmer until the vegetables are tender, about 30 minutes. In a food processor or high-powered blender, puree the cashews and remaining 1/2 cup milk. Add half of the soup liquid and vegetables, the lemon juice, thyme, and rosemary. Blend until smooth and creamy. Return the pureed soup mixture to the pot. Add the beans, spinach, and sauteed mushrooms. Heat until the spinach is wilted. Garnish with parsley. CALORIES 290; PROTEIN 16g; CARBOHYDRATES 52g; TOTAL FAT 4.6g; SATURATED FAT 0.7g; SODIUM 194mg; FIBER 10.4g; BETA-CAROTENE 16472ug; VITAMIN C 33mg; CALCIUM 301mg; IRON 5.5mg; FOLATE 197ug; MAGNESIUM 135mg; ZINC 3.1mg; SELENIUM 35.1ug

3 Creamy Italian Salad Dressing Melissa Tate adapted from Casinera's Ceasar Dressing Looking for a healthier alternative for store-bought dressings? Then try this appetizing Creamy Italian to dress up your salad! With crushed red pepper flakes, magnesium-rich basil, and dried oregano, this salad dressing is overflowing with vitamins and minerals. These vitamins and minerals act as antioxidants and promote heart health. Serves: 4 Preparation Time: 10 minutes + 30 to roast garlic 4-8 cloves garlic, roasted (see note) 1 cup unsweetened soy, hemp or almond milk 1/2 cup raw cashew butter 2 tablespoons nutritional yeast 2 tablespoons fresh lemon juice 1 tablespoon white wine vinegar or more to taste 2 tablespoons Dijon mustard 2 tablespoons chopped fresh Italian parsley 1 teaspoon dried basil 1/4 teaspoon crushed red pepper flakes 1 Pinch dried oregano 1/8 teaspoon black pepper or to taste Blend ingredients together in a high powered blender or food processor. Adjust seasonings if necessary. Note: To roast garlic: Separate cloves, leaving papery skins on. Roast at 350 degrees for about 25 minutes until soft. CALORIES 239; PROTEIN 10g; CARBOHYDRATES 14g; TOTAL FAT 17.4g; SATURATED FAT 3.3g; SODIUM 119mg; FIBER 2.3g; BETA-CAROTENE 131ug; VITAMIN C 7mg; CALCIUM 112mg; IRON 2.4mg; FOLATE 27ug; MAGNESIUM 105mg; ZINC 2.8mg; SELENIUM 6.9ug

4 Black Bean Brownies Chumly Serves: 10 Preparation Time: 10 minutes If you like brownies then you ll love these black bean brownies! These luscious brownies are not only rich and fudgy but also high in fiber and protein. This hearty recipe is filled with highly nutritious cocoa powder, flaxseed rich in omega-3 s, and black beans abundant in soluble fiber. All of these ingredients contain both antioxidants and anti-inflammatory properties, which battle against cardiovascular disease. 1/2 cup natural cocoa powder 2 teaspoons vanilla extract 1 1/2 cups cooked black beans or 1 (15 ounce) can low sodium or no-salt-added black beans, drained 2 tablespoons ground flax seed 1 teaspoon baking soda 1 cup unsweetened applesauce 2 cups pitted dates 3/4 cup whole wheat flour 1 cup walnuts (optional) Place first 6 ingredients in a food processor. Start the food processor, then add the dates one at a time until finished. Add the flour until evenly blended. Shut off the food processor and stir in the nuts. Spread into a 13 x 9-inch pan. Bake at 350 degrees F for minutes. Tastes best chilled in the refrigerator. Per Serving: CALORIES 257; PROTEIN 7g; CARBOHYDRATES 43g; TOTAL FAT 9.3g; SATURATED FAT 1.2g; SODIUM 4mg; FIBER 8.5g; BETA- CAROTENE 7ug; VITAMIN C 1mg; CALCIUM 73mg; IRON 2.5mg; FOLATE 48ug; MAGNESIUM 85mg; ZINC 1.3mg; SELENIUM 8.4ug

5 Chocolate Mousse 6 servings 1/2 cup Pitted Medjol Dates, soaked in water 1/2 Agave Nectar or Maple Syrup 1 tsp Vanilla extract 3 Mashed Avocado 3/4 cup Cocoa or Carob Powder 1/2 cup water Place the dates, agave nectar, and vanilla in food processor and process until smooth. Add avocado and cocoa powder and process until creamy. Scrape down sides of bowl and add water and process. Portion into 6 dessert bowls. Will keep for 3 days, or 2 weeks in the freezer. For Chocolate sauce or fondue increase water to one cup.