delicious recipes from breakfast to dessert!

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Created By: Drs. Keith and Becky Gillaspy [email protected] Delicious Recipes from Breakfast To Dessert!

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Page 1: Delicious Recipes from Breakfast To Dessert!

Created By:

Drs. Keith and Becky Gillaspy

[email protected]

Delicious Recipes from Breakfast To Dessert!

Page 2: Delicious Recipes from Breakfast To Dessert!

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Disclaimer

Copyright 2011 by Dr. Keith J. Gillaspy, PC. 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".

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Table of List of SuperFoods 6

Non-Starchy Vegetables 6 Starchy Vegetables 6 Beans and Legumes 7 Whole Grains 7 Fruits 7 Nuts and Seeds 8 Spices 8

Juice Recipes 11 Good Juice Blends For Earlier In The Day 11

Berry-Mint Blend 11 Fennel-Pear Blend 11 Apple-Pear Blend 11 Apple-Grape-Berry Blend 12 Lemon and Lime 12 Green-Fruit Blend 12 Sweet-Citrus Blend 12 Blackberry Kiwi 13 Apple-Melon Blend 13 Our Favorite Blend 13 Good Juice Blends For Later In The Day 14 Green Veggie Blend 14 Tomato Blast 14 Fiesta Blend 14 Spanish Blend 15 Green Twist 15 Healthy Blend 15 A-B-C Blend 15 Carrots & Kale 16 Fennel-Cucumber Blend 16 Sweet Potato Blend 16 Apple-Cabbage Blend 16 Carrot Juice Twist 16 Apple-Veggie Blend 17 Mean Green 17 Great Green Blend 17 Nice Evening Drink 17

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Breakfast Recipes 18 Apple and Peach Delight 18

Cherry Apple Fruit Bake 18 Banana Berry and Oats 18 Cinnamon and Maple Fruit Bake 19 Apple and Berry Nut Oatmeal 19 Fruit and Berry Smoothie 20

Salad Recipes 21

Mango Salad with Black Beans 21 Southern Comfort Salad 21 Rainbow Crisp Salad 22 Veggie Salad with a Zip 22

Salad Dressing/Dip/Sauce Recipes 23

Dijon Dressing 23 Natural Thousand Island Dressing 23 Classic Balsamic Vinaigrette 24 White Bean Hummus with Herbs 24 Classic Guacamole 24 Lentil Sauce for Steamed Veggies 25

Soup and Stew Recipes 26 Kickin’ Red and Black Bean Stew (Crockpot) 26 Lentil Soup 26

Creamy Golden Cauliflower Soup 27 Comfort Soup 27 Creamy Tomato Soup 28

Classic Vegetable Soup 29

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Main Dish Recipes 30

Pioneer’s Two Bean Chili (Crockpot) 30 Dad’s Easy Chili 30 Veggie Bean Pita Sandwiches 31 Mexican Bean Enchiladas 32 Asian Stir-Fry 32 Vegetarian Eggplant Lasagna 33 Hearty Bean Burgers 34 Filled Zucchini 34 Veggie Curry 35

Side Dish Recipes 36 Comfort Veggies 36 Satisfying Sweet Potato and Parsnip Dish 36

Baked Zucchini 37 Carrot and Sweet Potato Fries 37 Kale Chips 38

Dessert Recipes 39

Chocolate Delight Smoothie 39 Chocolate Dip 39 Quick Berry Mix 39 Apple Strudel 40 Tart and Fruity Mix 40 Banana Blast Ice Cream 40 Banana Oat Bars 41

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SuperFoods are naturally high in vitamins and minerals and low in calories. Here is a list of the SuperFoods that will become part of your life as you move toward your goal.

List of SuperFoods

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

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

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

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List of SuperFoods Continued… Beans and Legumes Unlimited - at least 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 whole grain

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) unlimited - at least 3 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

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List of SuperFoods Continued… Nuts and Seeds Limited – no more than 1 oz. 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

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Super-Fast Recipes This book of recipes will make your life simple and your diet to 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. We 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! Each recipe has been hand-picked from our personal collection and we 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.

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Helpful Conversion For most recipes you can substitute dried herbs for fresh herbs. The conversion is: 1 teaspoon dried herb = 1 Tablespoon fresh herb 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 we recommend along with a location they can be found: Misto Olive Oil Sprayer Parchment Paper Food Processor High-Speed Blender Mixed Seasoning Spice (We Recommend Mrs. Dash) Almond Milk Nondairy Mozzarella Cheese

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Juice Recipes All of the fruit and vegetables blends from the list below will be prepared in a juicer. It is best to start with leafy green vegetables, followed by softer fruits and vegetables (i.e. pears, celery), and finally harder fruits and vegetables (i.e. apples, carrots, ginger). The recipes below will make varying amounts and you can modify the recipes to produce the amount you desire. For best taste and nutrient value, drink juice soon after juicing. Juice can be refrigerated for up to 72 hours. Before juicing, wash the fruits and vegetables well and core apples and pears; peel lemons, limes, oranges and any fruit with a hard rind; remove seeds from peppers.

Good Juice Blends For Earlier In The Day

Berry-Mint Blend 2 cups Blueberries 2 Kiwi Fruit 12 Strawberries 2 cups Mint Leaves, packed

Fennel-Pear Blend 2 Pears 2 Medium Fennel Bulbs 2 Handfuls spinach, Kale, or Swish Chard

Apple-Pear Blend Apple Pear Ginger root (size of your thumb) 2 Handfuls spinach, Kale, or Swiss Chard

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Apple-Grape-Berry Blend 3 Cups Concord Grapes 1 Cup Blackberries Apple Ginger root (size of your thumb) 2 Handfuls spinach, Kale, or Swiss Chard

Lemon and Lime Lemon Lime Apple Pear 2 Carrots Ginger root (size of your thumb) 2 cups purple or red cabbage 6 Kale leaves

Green-Fruit Blend Apple Pear 12 Strawberries 2 Handfuls Spinach, Kale, or Swiss Chard 2 Carrots

Sweet-Citrus Blend 2 Cups Cranberries Ginger root (size of your thumb) 2 Oranges Grapefruit, ruby red, small Lime

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Blackberry Kiwi 1/4 Pineapple, cored 1 Cup blackberries Kiwi Fruit Pear 20 Mint leaves

Apple-Melon Blend 2 Apples 1/2 Cantaloupe 1/2 Honeydew 6 Kale Leaves 6 Swiss Chard Leaves

Our Favorite Blend Apple Pear ½ Lemon Nectarine, Peach, or Plum 2 handfuls of spinach Ginger root (size of your thumb) 2 Carrots 2 Celery stalks

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Good Juice Blends For Later In The Day

Green Veggie Blend 2 Apples 6 Kale Leaves 2 Handfuls spinach 1/2 Cucumber 4 Stalks celery Ginger root (size of your thumb)

Tomato Blast 5-6 Plum tomatoes 1 Red beet 2 Stalks of celery 2 Carrots 4 cups parsley, leaves and stems (Substitution: 2 handfuls spinach) 1 Jalapeno pepper, ribs and seeds removed or other assorted peppers 6-12 Radishes Shake of Tabasco, optional Shake of Sea Salt, optional

Fiesta Blend Apple 2 Cucumbers 3 Cups Cilantro, leaves and stems Lime Poblano Pepper, ribs and seeds removed

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Spanish Blend 4 Plum Tomatoes Cucumber 2 Stalks celery Red Bell Pepper 1/4 small Red Onion 2 cups Parsley, leaves and stems Lime

Green Twist Apple 2 Handfuls spinach 6 Kale leaves Cucumber 4 Stalks celery Lemon

Healthy Blend Pear Apple Beet 2 Carrots 1 Cup red or purple cabbage 2 Handfuls chard 2 Handfuls spinach

A-B-C Blend Apple 2 Beets 3 Carrots Ginger root (size of your thumb) 2 Handfuls spinach or kale

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Carrots & Kale Apple 2 Handfuls spinach 6 Kale leaves 4 Carrots Ginger root (size of your thumb)

Fennel-Cucumber Blend Fennel Bulb Cucumber 3 Stalks celery 2 Handfuls Spinach, Kale, or Swiss Chard

Sweet Potato Blend

2 Apples Orange Sweet Potato Carrot Red Bell Pepper Red Beet

Apple-Cabbage Blend

2 Apples 1 wedge Red Cabbage 2 Carrots Ginger root (size of your thumb) 6 Swiss Chard leaves ½ lemon

Carrot Juice Twist

2 Apple 4 Carrots 1/2 Celeriac root 1 Beet Ginger root (size of your thumb)

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Apple-Veggie Blend

Apple 3 Handfuls of spinach 6 Kale leaves ½ Cucumber 4 Celery stalks ½ Lemon

Mean Green 6-8 Kale Leaves 4 Stalks of celery Cucumber 2 Apples ½ Lemon Ginger root (size of your thumb)

Great Green Blend 2 Apples 2 Handfuls spinach 3 Kale or Swiss Chard leaves Cucumber 4 Stalks celery ½ Fennel bulb 2 Cups fresh basil

Nice Evening Drink 2 Apples Pear Ginger root (size of your thumb) ½ lemon 4 Carrots 4 Stalks celery 2 Handfuls spinach, kale, or swiss chard 1 wedge red or purple cabbage

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Breakfast Recipes

Apple and Peach Delight 2 Peaches, sliced 1 Apple, sliced 2 Tbsp. Raisins (try Figs as a tasty substitution) 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 3 Tbsp. Raisins (regular or golden) 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.

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Cinnamon and Maple Fruit Bake

4 Apples (try Pears as a tasty substitution) 4 tsp. Pure Maple Syrup or Agave 6 tsp. 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 1½ 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 5 minutes, or until hot, stirring constantly. Remove from heat and stir in apples and nuts.

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Fruit and Berry Smoothie 1 cup 100% Pomegranate Juice ½ cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) ½ cup Frozen Strawberries ½ cup Frozen Blueberries ½ cup frozen peaches 1 banana Blend all ingredients in a high-powered blender until smooth. Enjoy!

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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 ½ cup Fresh or Frozen (thawed) Corn 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) Water sauté the corn for 5 minutes. 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.

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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) 3 cups frozen Corn 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 and boil for 3 minutes. Add corn to the boiling water and continue cooking for 1 more minute. 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.

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Salad Dressing/Dip/Sauce Recipes

Dijon Dressing 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

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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 high-powered 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.

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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.

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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.

Lentil Stew 1½ cups dried Lentils 7 cups Water 1 small Onion, finely chopped ¼ tsp. Black Pepper 1 tsp. Dried Basil 3 large Tomatoes, chopped 2 stalks of Celery, finely chopped Place lentils, water, onion, pepper, and basil in a pot, bring to a boil, reduce the heat and simmer for 30 minutes. Add tomato and celery and continue to simmer for an additional 15 minutes, or until lentils are soft.

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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) 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 high-powered blender or food processor until smooth. Return to the pot, stir in the raw spinach, and let the spinach wilt.

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.

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Creamy Tomato Soup 3 cups Carrot Juice 1 (28 oz.) can whole tomatoes ¼ cup sun-dried tomatoes, chopped 2 stalks of Celery, chopped 1 Onion, chopped 1 Leek, chopped 1 large Shallot, chopped 3 Cloves Garlic, chopped 1 bay leaf Dash of Saffron (optional) 1 tsp. Dried Thyme 2 Tbsp. Mixed Seasoning Spice (choose a no-salt seasoning of any variety) ½ cup Raw Cashews ¼ cup Fresh Basil, chopped 5 oz. Spinach, chopped In a large saucepan, combine all ingredients except cashews, basil, and spinach. Bring to a boil, reduce the heat and simmer for 30 minutes. Discard the bay leaf. Remove 2 cups of the vegetable mixture with a slotted spoon and set aside. Blend the remaining vegetable mixture and cashews in a high-powered blender or food processor until smooth. Return blended vegetable mixture with the reserved vegetable mixture back to the saucepan. Stir in basil and spinach and let spinach wilt.

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Classic Vegetable Soup 2 Tbsp. Olive Oil 1 Onion, chopped 3 Cloves Garlic, minced 3 medium Carrots, chopped 3 Stalks of Celery, chopped 3 Tomatoes, chopped 1 medium Zucchini, cut into half moons 1 cup Green Beans, cut into 1” pieces 1 cup Bok Choy, chopped 6 cups Water ½ Tbsp. Dried Thyme ½ Tbsp. Dried Oregano 1 tsp. Sea Salt ½ tsp. Black Pepper In a large pot, heat oil over medium heat. Add onion, garlic, carrots, and celery and sauté for 5 minutes. Add tomatoes, zucchini, green beans, water, salt, pepper, thyme, and oregano; stir and bring to a boil. Reduce heat and simmer for 10 minutes. Add chopped Bok Choy and cook for an additional 5 minutes. Season with sea salt and pepper to taste.

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Main Dish Recipes

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.

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.

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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.

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Mexican Bean Enchiladas 1 Bell Pepper, any color, seeded and chopped ½ cup Onion, sliced 1 (8 oz.) can tomato sauce, divided 2 (15 oz.) cans Pinto Beans, drained and rinsed (try Black Beans for a tasty

substitution) 1 cup Fresh or Frozen (thawed) Corn 1 Tbsp. Fresh Cilantro, chopped 1 Tbsp. Chili Powder 1 tsp. Ground Cumin 1 tsp. Onion Powder ⅛ tsp. Cayenne Pepper (optional) 8 Corn Tortillas Sauté the bell pepper and onion in 2 Tbsp. of the tomato sauce until tender. Stir in remaining tomato sauce, beans, corn, cilantro, chili powder, cumin, onion powder, and cayenne pepper and 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.

Asian Stir-Fry 2 Tbsp. Hoisin Sauce 1 Tbsp. low-sodium Soy Sauce ½ tsp. Cornstarch 1 Jalapeno Pepper, minced 1 lb. Asparagus 3 cups Sugar Snap Peas, trimmed 1½ cups Red Bell Pepper, cut into strips 3 Green Onions, chopped 2 tsp. Dark Sesame Oil 2 tsp. Fresh Ginger, peeled and minced ¼ tsp. Sea Salt 3 Cloves Garlic, minced ¼ cup Fresh Cilantro, chopped Place first 4 ingredients in a small bowl and set aside. Cut off tough ends of asparagus, then cut into 3-inch pieces, and place in a large bowl. Add peas, bell pepper, and onions to the asparagus bowl and set aside. Heat oil in a large skillet or wok over medium-high heat. Add ginger, salt, and garlic and stir-fry 30 seconds. Add asparagus mixture and stir-fry 3 minutes.Add hoisin sauce mixture and stir-fry 1 to 2 minutes or until thick and vegetables are crisp-tender. Remove from heat, and stir in cilantro.

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Vegetarian Eggplant Lasagna

1 large Eggplants, sliced thin lengthwise to resemble pasta noodles 3 small zucchini, sliced thin lengthwise 3 small yellow squash, sliced thin lengthwise 16 oz. silken tofu* (substitute 1 -15oz. container of low-fat ricotta cheese**) 1 Onion, cut into quarters 3 Cloves Garlic, cut in half ½ cup Fresh Basil ¼ cup Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 2 Tbsp. Dried Italian Seasoning 1 cup grated nondairy mozzarella cheese (substitute 1 cup low-fat mozzarella cheese**) 1 head Broccoli, coarsely chopped 3 cups Fresh Mushrooms, sliced (try a mixture of shiitake, cremini, and oyster

mushrooms for a tasty alternative) 3 medium Bell Peppers, mixed colors, seeded and chopped 7 oz. Baby Spinach 3 cups low sodium Pasta Sauce, divided Fresh Basil, shredded and used as garnish Lasagna “Noodles” Wipe a baking pan with a thin coating of olive oil or line with parchment paper. Place the eggplant, zucchini, and yellow squash “noodles” in the pan and bake at 350° F for 10 minutes, or until the noodles bend. You may need to work in batches. For Tofu “Ricotta Cheese” While the “noodles” are baking, blend the silken tofu (or ricotta cheese), onion, and garlic in a high-powered blender or food processor. Add the basil leaves and pulse to coarsely chop. Transfer mixture to a medium-sized bowl and mix in the mixed seasoning spice, dried Italian seasoning, and grated mozzarella cheese. Mix and set aside. For Vegetables Sauté the broccoli, mushrooms, bell peppers, and spinach, without water, over low heat for 5 minutes or until tender. Assembling the Lasagna To assemble the lasagna, spread a thin layer of pasta sauce on the bottom of a 13” x 9” baking dish. Layer “noodles”, tofu “ricotta cheese”, and sautéed vegetables, then spread with pasta sauce. Repeat ending with the tofu “ricotta cheese.” Spread the remaining pasta sauce on top and bake at 350° F, uncovered, for 1 hour, or until hot and bubbly. Garnish with shredded basil *Note: You may notice that silken tofu (soft tofu), unlike regular tofu, is sometimes packaged in aseptic boxes that do not require refrigeration. Because of this, silken tofu is sometimes sold in a different section of grocery stores than regular tofu, which is packed in water and requires refrigeration. **Note: If substituting low-fat ricotta cheese for tofu and low-fat mozzarella cheese for the nondairy mozzarella cheese, use this recipe sparingly during the first eight weeks of the Super-Fast Weight Loss Plan.

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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.

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) 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 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 20-30 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.

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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 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, 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

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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 35 - 40 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.

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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 (see note) 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. Note: Use a Misto Olive Oil Sprayer to reduce the amount of olive oil needed.

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.

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Kale Chips 1 bunch Kale, center ribs and stems removed, torn into 3” pieces Olive Oil (see note) 1 tsp. Paprika (try smoked paprika or your favorite Mixed Seasoning Spice for a tasty substitution) ¼ tsp. Sea Salt Spread kale pieces on a baking sheet. You may need to use 2 baking sheets. Spray with olive oil and season with paprika and sea salt.

Bake at 350° F for about 12 – 15 minutes, or until browned around the edges and crisp. Note: Use a Misto Olive Oil Sprayer to lightly coat the kale pieces before baking.

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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!

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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.

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Banana Oat Bars 2 cups Quick-Cooking Rolled Oats (not instant) ½ cup Shredded Coconut ½ cup Raisins ¼ cup Walnuts, chopped 2 large ripe Bananas, mashed ¼ cup unsweetened Applesauce 2 dates, pitted and chopped, (substitution: 1 Tbsp. date sugar) Mix all ingredients in a large bowl. Press into a 9-by-9-inch baking pan and bake at 350° F for 30 minutes. Cool on a wire rack. Cut into bars. Note: recipe modified from Dr. Fuhrman’s Thai Vegetable Curry. See more at www.

drfuhrman.com