Dr. Fuhrman's December Menu

Healthy Holiday Dinner
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Holiday Pecan Berrygreens Salad
Serves: 4
Preparation Time: 15 minutes
 
Ingredients:
1 pound mixed leafy greens
1 head romaine lettuce, torn in pieces
1/2 medium red pepper, chopped
1/2 medium green pepper, chopped
1/2 medium zucchini, shredded
1 avocado, peeled and sliced (optional)
1/2 red apple, shredded
1/2 green apple, shredded
1/2 cup strawberries, sliced
2 kiwis, peeled and sliced
1/2 cup chopped pecans
1/2 cup pomegranate seeds (optional)
1/4 cup Dr. Fuhrman's Spicy Pecan Vinegar
1 tablespoon pure maple syrup

Instructions:
Place leafy greens, romaine, peppers, zucchini, and avocado into a bowl.

With a vegetable peeler, shred apples into salad.

Add strawberries and kiwis, then sprinkle with pecans and pomegranate seeds.

Stir maple syrup into spicy pecan vinegar and pour over salad.

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Golden Austrian Cauliflower Cream Soup
Serves: 4
Preparation Time: 30 minutes
 
Ingredients:
1 head cauliflower, cut into pieces
3 carrots, coarsely chopped
1 cup coarsely chopped celery
2 leeks, coarsely chopped
2 cloves garlic, minced
2 tablespoons Dr. Fuhrman's VegiZest (or other no-salt seasoning blend such as Mrs. Dash, adjusted to taste)
2 cups carrot juice
4 cups water
1/2 teaspoon nutmeg
1 cup raw cashews or 1/2 cup raw cashew butter
5 cups chopped kale leaves or baby spinach

Instructions:
Place all the ingredients except the cashews and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. Steam the kale until tender. If you are using spinach there is no need to steam it; it will wilt in the hot soup.
In a food processor or high-powered blender, blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy. Return to the pot and stir in the steamed kale (or raw spinach).

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Vegetable Lasagna
Serves: 8
Preparation Time: 45 minutes
 
Ingredients:
12 whole wheat or brown rice lasagna noodles
non stick cooking spray
2 cups diced carrots
3 medium zucchini, chopped
3 medium yellow squash, chopped
3 cups broccoli florets, chopped
3 cloves garlic, chopped
1 pound firm tofu
1/4 cup lemon juice
1/4 cup raw tahini (pureed sesame seeds)
1/4 cup unsweetened shredded coconut
1/4 cup nutritional yeast
2 tablespoons chopped fresh parsley
1 3/4 cups pasta sauce, no or low salt, divided
1 cup tomato sauce, no salt
1 tablespoon oregano
1 tablespoon Italian seasoning
1 cup chopped scallions
8 cups organic baby spinach
1 cup shredded soy cheese

Instructions:
Preheat oven to 400F.
Cook lasagna noodles according to package directions.
Lightly spray a large baking pan with cooking spray and place 1/2 of the carrots, zucchini, squash, broccoli, and garlic in pan. Bake for 20 minutes.
Squeeze water from tofu. Blend the tofu, lemon juice, tahini, shredded coconut, nutritional yeast, and parsley in a food processor and put aside.
In a blender, blend the other half of the vegetables with 1 cup of the pasta sauce, tomato sauce, oregano, Italian seasoning, and scallions to make a thick veggie paste. Reserve the remainder of the pasta sauce. Spread 1/8 cup of the blended sauce in the bottom of a large glass baking dish.
Stir the roasted vegetables into the rest of the blended sauce.
In the baking pan, make 3 layers starting with four cooked lasagna noodles then spreading 1/3 of the tofu mixture on top of the noodles, 1/3 of the sauce w/roasted veggies, and 4 cups fresh spinach leaves. Repeat for another layer, then put the last layer of noodles on top with remaining tofu mixture and sauce w/roasted veggies. Carefully spread the reserved 3/4 cup pasta sauce over the top and sprinkle with shredded soy cheese. Cover the top of the pan with non-stick foil, and bake in the oven at 350 degrees for 40 minutes.

Note: When vegetables are done roasting, remove from oven and turn temperature down to 350 degrees.

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Healthy Gingerbread Cake
Serves: 12
Preparation Time: 40 minutes
 
Ingredients:
2 cups whole wheat flour
1 teaspoon baking powder
2 teaspoons baking soda
1/4 cup date 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
MACADAMIA CREAM
1 1/3 cups macadamia nuts, unsalted
1 cup soy, almond or hemp milk
2/3 cup pitted dates, preferably Medjool

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.

MACADAMIA CREAM - In high powered blender or food processor, blend all ingredients together until smooth and creamy. Serve with plain Gingerbread Cake or with cake that has been drenched in Butternut Lemon Sauce.