Dr. Fuhrman's June Menu

Vegetable Bean Burrito

Serves: 6

Preparation Time: 20 minutes

Ingredients:

1 head broccoli florets, chopped
1/2 head cauliflower florets, chopped
2 carrots, chopped
2 medium red bell peppers, seeded and chopped
1 medium zucchini, chopped
1 medium onion, chopped
4 cloves garlic, chopped
1 1/2 tablespoons Dr. Fuhrman's VegiZest or other no salt seasoning
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley
1 cup raw cashews or 1/2 cup raw cashew butter
1/2 cup unsweetened soy, hemp or almond milk
1 1/2 cups cooked pinto beans or 1 (15 ounce) can no salt added or low sodium pinto beans, drained and rinsed
6 whole wheat tortillas or large romaine lettuce leaves
no or low sodium salsa

Instructions:
Place 2 tablespoons water, the broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, VegiZest, basil, oregano, and parsley in a large covered pot. Saute for 15 minutes or until tender, adding more water if needed. In the meantime, place cashews and milk in a food processor or high-powered blender and blend until smooth. Add the cashew mixture and beans to the vegetables and mix thoroughly. Spread the mixture on the tortillas and roll up to form burritos. Serve with salsa.

Tossed salad w/ Apple Almond Dressing

Serves: 4

Preparation Time: 15 minutes

Ingredients:

SALAD
8 ounces mixed greens
4 ounces romaine lettuce
2 oranges, cut into bite sized pieces
1 cup shiitake mushrooms, sliced
1 cup cherry tomatoes
1 cup sliced almonds, lightly toasted
DRESSING
1 cup raw almond butter
4 apples, peeled and chopped
4 tablespoons nutritional yeast
1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar

Instructions:
Blend all dressing ingredients together in a high-powered blender until smooth. Pour over salad.

Roasted Mixed Vegetables

Serves: 6

Preparation Time: 20 minutes

Ingredients:

olive oil spray
1/2 pound Brussels sprouts
1 pound broccoli florets
1 pound cauliflower florets
1/2 pound baby carrots, cut in half
1/2 pound asparagus, hard ends removed and cut into 2" pieces
6 cloves garlic, minced
2 tablespoons Dr. Fuhrman's Black Fig Vinegar, or balsamic vinegar
2 teaspoons Bragg Liquid Aminos or low sodium soy sauce
Cooked brown rice, optional

Instructions:
Preheat oven to 450 degrees.

If serving over rice, cook according to package directions.

To prepare Brussels sprouts, cut off stem base, peel outer leaves and cut a cross 1/4" deep in base of stem.

Lightly spray vegetables with olive oil and toss all ingredients, except rice, in a large bowl. Pour into a large baking pan and spread evenly.

Bake for 30 minutes, stirring after 15 minutes. If vegetables begin to get too brown before they are tender, pile them up to keep moist and turn heat down to 350 degrees and finish cooking.

Serve over brown rice, if desired.

Healthy Banana Split

Serves: 4

Preparation Time: 15 minutes

Ingredients:

4 bananas, sliced in half lengthwise
TOPPINGS
1/2 cup frozen strawberries, thawed
1/3 cup canned crushed pineapple
4 tablespoons Wax Orchards fudge sauce (may be found in health food stores)
4 tablespoons walnuts, chopped
1/3 cup unsweetened shredded coconut
4 tablespoons ground flax seed, optional
2 organic strawberries, halved (optional)
ICE CREAM
6 frozen bananas
1/4 cup unsweetened vanilla soy milk
NUT CREAM
1 1/3 cups raw macadamia nuts or cashews
1 cup vanilla soy milk
2/3 cup dates, pitted

Instructions:
Make sure to freeze ripe bananas (peeled & placed in a plastic bag) at least 24 hrs. before making this recipe.

TOPPINGS
It's important to have all the toppings ready before making the ice cream so that it won't melt before serving. You may either place toppings in small bowls for each person to use whichever toppings they desire or you can make them up yourself.

ICE CREAM
Place frozen bananas and soy milk in a high-powered blender and blend just until smooth. Add more soy milk, a little at a time, if needed.

MACADAMIA NUT CREAM
Blend nuts, soy milk, and dates together in a high powered blender.

Place each banana half on sides of banana split dish or any other banana sized bowl. Place three scoops of ice cream in the middle of the bananas. Place strawberries, pineapple, and fudge sauce, then nut cream on separate scoops. Top with walnuts and coconut. Sprinkle with flax seeds, if desired. Place 1/2 strawberry on top of middle scoop, if desired.