Dr. Fuhrman's July Menu

Patriotic Picnic
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Dr. Fuhrman's Patriotic Salad
Serves: 1
Preparation Time: 5 minutes
 
Ingredients:
1 banana
1/2 cup soy,hemp or almond milk
1 cup fresh or frozen (thawed) blueberries
1 cup frozen (thawed) strawberries or fresh organic strawberries
6-12 lettuce leaves
1/4 cup whole or chopped cashew nuts, optional

Instructions:
Blend banana and soy milk to make topping. Arrange berries and lettuce leaves in a bowl. Pour topping over fruit and add nuts, if desired.

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Sunny Bean Burgers
Serves: 2
Preparation Time: 10 minutes
 
Ingredients:
1/4 cup sunflower seeds
2 cups cooked kidney or pinto beans or canned no-salt-added or low- sodium kidney beans, drained
1/2 cup minced onion
2 tablespoons low-sodium ketchup
1 tablespoon old fashioned rolled oats
1/2 teaspoon chili powder

Instructions:
Preheat the oven to 350 degrees. Lightly oil a baking sheet with a little olive oil on a paper towel.

Chop the sunflower seeds in a food processor or with a hand chopper. Mash the beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients and form into six patties.

Place the patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.

If desired, these may also be done on the grill. Place on a hot, lightly oiled grill over medium-low heat and cook for 6-8 minutes per side until heated through and lightly browned.

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Delicious Rainbow Potato Salad
Serves: 8
 
Ingredients:
2 pounds red potatoes, cut into large pieces
2 orange sweet potatoes, peeled and cut into large pieces
2 stalks organic celery, chopped
1/2 medium onion, chopped
1/3 cup each green, red, yellow, & orange peppers, chopped
1/2 cup carrots, grated
2 tablespoons Dijon mustard
1 tablespoon VegiZest or other no salt seasoning
3/4 cup Vegenaise (a vegan alternative-may be found in health food stores) or use Eggplant "Mayonnaise" (see recipe below)

Instructions:
Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat, cover and simmer for 10 minutes or until tender. Drain and cool. Remove skin if potatoes are not organic. Cut potatoes into 1/2 inch cubes. Place them in a large bowl and add celery, onions, peppers, and carrots, then toss gently. Mix mustard, VegiZest and Vegenaise together and spoon over potato mixture. Toss gently to coat. Cover and chill at least one hour.

Note: To make Eggplant "Mayonnaise" peel 1/2 eggplant and dice. Steam until soft. Place the cooked eggplant in a blender along with 1 tablespoon lemon juice, 2 tablespoons tahini, and 1 1/2 teaspoons VegiZest or other no salt seasoning, and blend until smooth & creamy.

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Banana Flag Cake
Serves: 18
Preparation Time: 20 minutes
 
Ingredients:
2 cups whole wheat flour
1 teaspoon baking soda
1 cup date sugar
1 cup unsweetened applesauce
4 ripe bananas, mashed
1/4 cup water
1 teaspoon vanilla extract
1 cup walnuts, chopped
MACADAMIA CREAM
2 2/3 cups raw unsalted macadamia nuts
1 3/4 cups soy milk (add a little more if you'd like a thinner topping)
1 1/3 cups pitted dates-preferably Medjool
1 teaspoon vanilla
TOPPINGS
1 cup unsweetened shredded coconut
2 cups organic strawberries
1 cup blueberries

Instructions:
Preheat oven to 350 degrees.

Mix flour and baking soda in a medium bowl.

In a large bowl, beat date sugar and applesauce together. Mash bananas and mix in. Add the water and vanilla and mix thoroughly. Add the flour mixture along with the chopped walnuts and stir to mix.

Spread in a 9" X 13" non-stick baking pan. Bake for 40-45 minutes, or until toothpick inserted into the center comes out clean.

While cake is baking, make the macadamia cream by blending the nuts, soy milk, and dates together in a high-powered blender until smooth and creamy.

When the cake is cool, spread the macadamia cream over the top and sprinkle with coconut. Garnish with blueberries and strawberries to create stars and stripes.