Dr. Joe

commented on Pizza Hummus 2012-01-29 11:08:39 -0500 · Flag
Substituted 1/3 cup of the water with lemon juice, increased the chopped fresh garlic to 1.5 – 2 TBSP; Measured the sundried tomatoes as 1/2 cup (but more or less would be fine), softened them in water for 1/2 hour. Added the onion at the end after hummus was processed: about 4 TBSP or more of red or Vadalia onion diced and processed just enough to mix it in – to give it a crunch. 


suggested Hemp Milk for Quickest Recipes 2014-10-12 11:30:16 -0400

responded to Sweet Potatoes with Fruit Cut-up or Mashed** 2012-01-23 08:52:13 -0500

Sweet Potatoes with Fruit Cut-up or Mashed**

 SWEET POTATOES AND FRUIT CUT-UP OR MASHED

mashed_sweets_150.jpg 

 

 

 

 

 

 

 






NOTES: 

  • Sweet potatoes are delicious plain, but even better with fruit.   This is a staple for me.  
  • Mashed sweet potatoes (without skins) are pictured above, but it's quicker just to cut them up, with the skins.
  • The visual appearance of cut-up sweets isn't terrific, so the mashed version is good if you're serving it to others.    
  • The only reason to remove the skins is for visual appearance.  If you do, cut them into strips and broil them until they're a little crunchy, they're delicious.  
  • Everyone should keep cooked sweet potatoes in the fridge at all times, so they’re ready-to go.
  • Cut-up oranges seem to be the best fruit for this by far for some reason.  Blueberries are also great. Apples and other fruits work also. .  
  • This is a hearty, filling, satisfying and 100% healthy meal that you can have anytime: breakfast, lunch or dinner.
  • You absolutely don’t need butter or sweetener.  If you think you need a sweetener, get over it and add more fruit.  
  • Sweet potatoes taste a little better baked, but also delicious micro-waved or boiled.
    At 400 calories per pound, and with a very high satiety index, potatoes are a health food that helps people lose weight.  One of Chef A.J.s top three tips for ultimate weight loss is to "Eat Potatoes!"  ("You've been depriving yourself for far too long!")
  • Most (but not all) plant-based health authorities encourage consumption of white potatoes, but they all endorse sweet potatoes, which are even healthier.  

 


INGREDIENTS:

  • Cooked sweet potatoes, cut into bite-sized pieces
  • Fruit, such as cut-up oranges, blueberries, etc. etc.


OPTIONAL INGREDIENTS:

  • Nuts and/or raisins make this fancier and even more delicious.
  • A dash of brandy is delicious with this (in no way healthy, mostly sugar)
  • Maybe cinnamon

INSTRUCTIONS:


Combine in a bowl!      See Below!

 

sweets_skins_exp.jpg

 

Here are the broiled, crunchy skins (ready to eat, or to mix back in with the mashed sweet potatoes)

 

 

 sweets_with_cooked_skins_exp.jpg

 



And here are the sweets with the crunchy skins!

 

mashed_sweets_gourmet_exp.jpg

 

 Here are mashed sweets with mango & walnuts.  You can't see the brandy, but believe me, it's there.

 

 

 

 


published Healthy Gingerbread Cake in Recipes Not Used 2012-01-21 15:06:00 -0500

Healthy Gingerbread Cake

from www.DrFuhrman.com  where it got 5 stars and rave reviews.    Serves: 8  Preparation Time: 40 minutes
 
Ingredients:
2 cups whole wheat flour
1 teaspoon baking powder
2 teaspoons baking soda
1/4 cup date sugar  (or sugar)
1 cup pureed pineapple
1 banana, mashed
1 cup no-sugar-added applesauce
2 teaspoons ground cinnamon
3 teaspoons ground ginger
1 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 cup chopped walnuts
1/2 cup currants
1 cup peeled and shredded carrots
1 cup peeled and shredded beets

BUTTERNUT LEMON SAUCE
1 medium butternut squash, peeled and cut in chunks
1/2 cup date sugar
1 cup carrot juice
1/4 cup lemon juice
2 teaspoons lemon zest
1/4 teaspoon lemon extract

Instructions:
Preheat oven to 350 degrees. 

Mix flour, baking powder, and baking soda in a bowl. In a larger bowl, combine date sugar, pineapple, mashed banana, and applesauce and beat until well blended. Stir in spices. Add the flour mixture along with the chopped walnuts and currants, shredded carrots and beets. Mix well. 

Spread in a nonstick 9 X 9 inch baking pan. Bake for about 50 minutes, or until a toothpick inserted into the center comes out clean. 

Serve with warm Butternut Lemon Sauce and/or Macadamia Cream. 

BUTTERNUT LEMON SAUCE - Add squash, date sugar and carrot juice to a medium saucepan. Cover and simmer for 15 minutes or until squash is tender. Puree squash mixture in a high powered blender or food processor. Add lemon, lemon zest, and lemon extract. Keep warm and spoon over warm gingerbread cake.


published Your Ideas and Feedback in About 2012-01-16 13:14:00 -0500

Potato, Chick Pea (and Eggplant) Curry

Modified from The Cancer Project  (of PCRM: Physicians Committee for Responsible Medicine)
(Makes 10 one-cup servings)

"The eggplant is optional.  The original recipe said to cut the eggplant in half, unpeeled, and roast for 30 - 40 minutes in a 400 degree oven until soft but not sagging.  Allow to cool, then cut into bite-size pieces with the skin.   Add only the quantity of eggplant you want.  Since that takes advanced planning, the recipe below says simply to add it at the end of cooking.   

"Optional time saver:  just use curry powder instead of the other Indian spices."  

INGREDIENTS:  

23 oz. canned tomatoes coarsely chopped.  
1.5 lbs potatoes (about 3 medium), scrubbed, and cut into ½ inch cubes, unpeeled.
1 can 15-ounce can chickpeas, drained & rinsed.  
2 large onions, chopped
Optional:  1 medium - large eggplant, cut up, unpeeled. 
1 tablespoon cumin seeds
1 & ¼  teaspoon turmeric
1 & ¼ teaspoon ground coriander
1/2 teaspoon ground ginger
1/4 teaspoon cayenne pepper
1 teaspoon salt

DIRECTIONS: 

You'll need a large saucepan to accommodate this quantity.  
First combine the juice from the tomatoes (reserving the tomatoes themselves), potatoes, and spices and cook on medium heat, covered, stirring occasionally, until potatoes are almost done, adding additional liquid as needed.  

Then add the chick peas & chopped onions and tomatoes;  cook several minutes longer until onions are done.    

 At the very end, add the cut up eggplant, if using, and cook briefly, so that the eggplant is soft but not falling apart.

(The above sequence is used because the onions and tomatoes would completely fall apart if cooked before the potatoes, which take longer).  


published Cole Slaw in Salads and Dressings 2012-01-16 11:02:00 -0500

Cole Slaw with lemon Tahini Dressing*

INGREDIENTS:

A big pile of chopped cabbage.    (That’s all, if you want).

(And / or other greens – but then you might not be able to call it "cole slaw").

 

Optional:   Cut up some apple, toss the pieces with lemon juice (to keep them from browning, and add.

Optional:    Add some whole or chopped nuts (pecans, walnuts, almonds – whatever).  

Optional:    You can add grated carrots for traditional cole slaw if you want.



LEMON TAHINI DRESSING


Mix together:

Some Tahini (not too much – has a lot of oil).   Or use "Low Fat Tahini."

Some lemon juice:  fresh (ideally) or bottled

Combine these ingredients in a small jar with a lid.  It's easier to mix them by shaking the jar. 

Fresh ground pepper

Optional:   some garlic powder 

Wait until soon before serving to toss the cabbage with the dressing, if possible.    Mix it up with a little of the dressing at a time so you don’t over-do it.

 


published Hearty Split Pea Soup in Soup 2012-01-16 10:31:00 -0500

Hearty Split Pea Soup*


This soup is hearty & flavorful - everyone loves it!


INGREDIENTS:

9 cups of water
1 pound dry split peas: 
2 cups of chopped celery
3 cups of chopped carrots
About 2 medium to large onions (3 – 4 cups chopped)
3 teaspoons dried oregano leaves 
1/2 teaspoon ground black pepper
Optional:  Bay leaf
Recommended but optional:  Half or whole bunch of chopped fresh parsley.
Recommended but optional:  chopped walnuts.
(Salt or oil is not needed)

INSTRUCTIONS:

  • Bring water to a boil
  • Add split peas, boil, then simmer for 1 hour.
  • Meanwhile, cut up the veggies.
  • After an hour when the peas are partially dissentegrated, add onions, celery, carrots, oregano, pepper and bay leaf.
  • Bring to a boil again, then reduce the heat and simmer for an another 15-20 minutes until vegetables are soft. 
  • A few minutes before serving add chopped parsley to the vegetable pot.   Remove the bay leaf.


NOTES: 

  • This cooking time is for unsoaked (dry) split peas.   If you pre-soak, the cooking time will be much less. 
  • Freeze the unused portion in 2-cup or 4-cup Pyrex containers.
  • Another OPTIONAL ingredient is to add a large pile of chopped greens (cabbage, collards, Kale, etc.) to the boiling soup for just a minute or two.    (Do not store or freeze together with the greens, which do not keep well).  
  • OTHER OPTIONAL add-ons:
  • Chopped cabbage and/or chopped nuts (such as walnuts), chopped cilantro.


*************************************************

 


published Red Lentils and Pasta in Less Quick Recipes 2012-01-15 22:38:00 -0500

Red Lentils and Pasta

Modified from the cookbook:  Vegan Planet   ("Fettuccini with Red Lentil Sauce”)

Whole wheat pasta of your choice
One 6 oz can tomato paste
1/3 cup of cooked red lentils
1 cup of water
2 minced garlic cloves
1 medium chopped raw onion
(optional: other chopped vegetables such as carrot, red pepper, etc.)
salt & pepper to taste, added at end.
(optional - a small handful of chopped nuts added at end)

Boil the lentils until firm and quite done, drain, set aside.  (Save the hot water to cook the pasta).
Saute garlic for a few seconds in a non-stick frying pan, then combine all other ingredients. 
(If the lentils are soft and don't need more cooking, add them near the end)
Cook until the liquid is absorbed.  Add additional water if needed.

Optional:   Add fresh chopped parsley or basil before serving.  Serve over pasta.


published No-Recipe Bowls in Food Without Recipes 2012-01-13 18:31:00 -0500

No-Recipe Bowls*

 

macaroni_kale_2_exp.jpgSee the Hearty Salad Bowl "recipes" in this section for more ideas!    This Macaroni - Kale - Veggie Thing on the left was phenomenally delicious... and quick!  No recipe needed!  This version included chopped kale, dill (fresh or dried), tomato, raw purple onions, whole-wheat macaroni (cooked without salt) and walnuts.  You can't see it in the photo but it was tossed with one of our favorite dressings:  lemon tahini (made with low-fat tahini). 

You could use collard greens or lettuce instead, etc., walnuts are optional, could use spaghetti, rice, corn or other grains instead of macaroni, or even cut-up baked sweet potato.  You could add in some lightly cooked veggies (zucchini, green peppers, or broccoli, celery, etc.; I like to briefly dry-fry them in a non-stick pan).  It's nice to have some *mild* onions around, like purple onions or Vidalia, so you can throw them in raw. 

If you like this dressing, and keep it handy in the fridge, the rest is super-fast.  Buying pre-cut greens, or cutting them yourself in advance, also makes this quick.

cabbage_rice_medley_exp_new.jpg

To the right is another variation of whatever you call this sort of thing.
I'll call this one Cabbage-Rice Medley

This had brown rice, raw cabbage, peas (frozen peas, steamed) and mango, with a few dried herbs, and dressing (lemon tahini again). 

Instead of mango, you could use raisins, apple pieces (sprinkled with lemon juice so they don't brown).  You get the idea:  Whatever!

 

 veggies_frying_exp.jpgI guess I'll call this ...

Chick Pea, Pasta Stir-fry Prima Vera  

Step 1:  First I dry-fried carrots, onions, & peppers in a non-stick pan (i.e., no oil). Don't over-cook.  In the photo there's a pile of cabbage which I didn't cook.  

 

pasta_cabbage_chick_peas_exp.jpg

 

 Step 2:  With some chick peas and some whole-wheat macaroni, it's done, all except for some dressing. 


 

 

 

DRESSING NOTES:  Lemon-tahini dressing or vinegar-tamari-tahini, are staples.  To either of these you could add a little prepared mustard, garlic powder, or pepper.  Dried dill weed is a great addition to any dressing or stir-fry, IMO.  It's usually easier to make dressings yourself since store-bought low-fat or no-fat dressings tend to be awful.  Or use a little Hoi Sin sauce, or BBQ sauce (which contain sugar) if you feel like you need it sweet, though we generally recommend avoiding sugar.  You want to avoid oil which would tend to undermine the health benefits of the salad.  The nutrient - to - calorie ratio is what counts.  Oil is pure fat, a highly processed food, is not a healthy ingredient.  But a little healthy fat from nuts, avocados or seeds (tahini) may increase absorption of micronutrients.  A small handful of nuts is all you need for this.  If the dish is has a flavorful variety of ingredients, then a little lemon or lime juice may the only dressing you need.   

 

veggies_celery_frying_exp.jpg

 

Let's call this Kidney Bean & Cabbage Surprise!

Step 1: Lightly dry-fry some veggies in a non-stick pan, just enough to caramelize (sweeten & get browned or a little black in places), but still crunchy.  Letting them sit in the pan without stirring will achieve this effect without over-cooking them.  Try to under-cook rather than over-cook.  Pictured are onions, carrots & celery. The tendency is to cook them too long, so be careful.  Alternatively you could just steam them if you like.

 

medley_in_pan_exp.jpg

 

 

Step 2:  Throw in some raw cabbage and some cooked beans (pictured are black & kidney beans). 

 

 

 

 

kidney_bean_medley_exp.jpg

 

 

Step 3:
With a little dressing, this turned out really good.

 

 

 

 


THE SKY'S THE LIMIT:  You can pretty much include any of the above ingredients with any others.  If your creation tastes too plain you can always jazz it up with something extra, such as corn, pasta, beans, nuts, avocado, raisins, dressing, or herbs.  (Nuts, avocado and raisins are famous for making things more delicious).    

"BE PREPARED"
Not just the boy scout's motto, it's the key to eating well.  You can cook rice, barley or other grains ahead & store in the fridge or freezer.  Some of this involves shopping strategy; you may want to favor cabbage, carrots, onions etc. which can be stored for longer periods than some other veggies.  

Beans:  Make sure to keep canned beans around; they're a lifesaver (literally).  Even better, to avoid the expense, salt, and BPA (the harmful chemical that comes in everything canned), soak, cook, and freeze your own in advance.  Freeze in canned-sized (or two-canned size) batches since most recipes call for a "15 oz. can" of beans.  One 15 oz can = about 1 1/2 cooked beans =  8 ounces cooked beans by weight.  They cook fast in a pressure cooker (as do some slow-cooking grains like brown rice & black rice).  In a pinch you can defrost frozen items quickly on the low setting of the microwave.


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Dr. Joe
28pc
medical doctor, primary care, administrator of www.nutritionasmedicine.org, Baltimore.