Master My Recipes

* Exported from MasterCook *
Acorn Squash Supreme
Recipe By : Pocket Cook v5

Serving Size : 2
Categories : Main Dish
Amount Measure Ingredient -- Preparation Method

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1 lg Acorn Squash
4 tb Dried Apricots -- Diced
2 tb Cashews -- * See Note
15 oz Crushed Pineapple -- * See Note
2 tb Raisins
Cut squash in half, remove seeds, and bake facedown in 1/2 inch of water for 45
minutes at 35o degrees. Cover the apricots in bowl with some of the pineapple
juice. On top, add the pineapple, raisins, and cashews. Let stand and soak while
the squash is cooking. After the squash has cooked, mix up the fruit in the bowl
and scoop it into the squash's center. Cover with aluminum foil and bake covered
for an additional 30 minutes. Sprinkle with cinamon, then put it back in the over
for 5 more minutes.
NOTES : * chopped raw * unsweetened
Recipe By : Dr. Joel Fuhrman
NOTES : Nutritional Content per serving: 0 calories of which 0% from Carb, 0% from
Protein and 0% from Fat.
Total Fat: 0g, Sat Fat: 0g, Carbohydrate: 0g, Protein: 0g, Fiber: 0g, Sodium: 0mg,
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Almond Chocolate Dip
Recipe By :
Serving Size : 10
Categories : Dips

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1 1/3 cups almonds raw or 2/3 raw almond butter
1 cup Soymilk
1 teaspoon vanilla
1 tablespoon cocoa powder
2/3 cup dates
Blend nuts, soy milk, vanilla, cocoa powder and dates. Add more soy milk if
necessary. Use as a dipping sauce for fresh strawberries and fruit slices.
Dr Fuhrman
onlineDr Fuhrman
Rating:
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Almond-Carob Fudge
Recipe By : Dr Fuhrman online

Serving Size : 4
Categories : Dessert New

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1/2 c dates
1/4 c soy milk
1 c raw almond butter
1/2 c raw carob powder
1/2 c shredded coconut
1 tsp vanilla extract
Chop dates and cover overnight with the soy milk to soften. Mash and mix all
ingredients, including the soy milk soak, together and press in glass dish. Chill
in refrigerator or freezer before cutting to serve. Serves 4.
Rating: 5
Dr Fuhrman online
Rating:
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An Ace of a Breakfast

Serving Size : 1
Categories : Imported

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3 c Oatmeal
1 Apple -- Chopped
1 tb Flaxseed
1 c Soy Milk
1/4 c Raisins
1 oz Sunflower Seeds
1 Persimmons
Mix and eat.

Recipe By : Dr Joel Fuhrman
Cholesterol: 0mg
Pocket Cook v5 Rating: 5
Pocket Cook v5
Rating:
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Another Blended Salad
Recipe By :
Serving Size :
Categories : Blended Salad New

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1 lg handful of spinach
1 apple
3 dates
Rating:
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Another Blueberry Blended Salad
Recipe By : Julia
Serving Size : 1
Categories : Blended Salad

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11 ounces frozen blueberries
1 orange
1 banana
7 ounces spinach
1/2 cup soy milk
blend
Julia
Julia
Rating:
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Anti cholestoral Split Pea and Carrot Soup

Serving Size : 1
Categories : Soup

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6 c Water
1 pk Split Peas
2 lb Carrot -- Peeled And Chopped
2 Kale
4 md Squash
1 bn Celery -- Sliced
4 tb Vegebase
Add all soup to pot. Boil an simmer for 1/2 hour. Blend on the Kale and squash.
Simmer for another 1/2 hour.
Recipe By : Dr Fuhrman (cholestoral book)
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Antioxidant Rich Smoothie
Recipe By : internet
Serving Size : 3

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8 oz organic baby spinach
1 c pomegranate juice
1 c blueberries, frozen
1 c strawberries frozen
3 Medjook Dates
2 tbsp Flax Seed
1/2 avocado (optional)
Rating:
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Apple Berrynut Pudding

Serving Size : 12
Categories : Dessert

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2 c dried apples
1 1/2 c unsweetened vanilla soy milk
8 fresh organice strawberries or frozen
1/2 c raw pecans
1/2 c raw brazil nuts
1 c organice spinach
1/4 c unsweetened, shredded coconut
1/2 tbsp cinnamon
1/4 tsp nutmeg
6 medjool dates, pitted
6 fresh organice strawberries or frozen for garnish
Preheat oven to 300 degrees.
Soak dried apples in soy milk for at least one hour.
If using frozen strawberries, thaw and squeeze out water.
In a high-powered blender combine soaked apples, soy milk and 8 strawberries with
remaining ingredients, except for strawberry and coconut garnishes, until smooth.
Add a little more soy milk if needed.
Spoon into muffin cups or small oven-proof custard cups and bake for 20 minutes.
Place 1/2 strawberry on top of each pudding cup and sprinkle with coconut. Chill
in refrigerator before serving.
Rating: 4
Dr Fuhrman online
Rating:
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Apple Pear Vinaigrette

Serving Size : 1
Categories : Salad Dressings
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15 oz Canned Pears Or Fresh -- With Liquid
3 tb Balsamic Vinegar
1 Apple -- Cut Up
Blend all ingredients together until smooth. (You can use fresh pears instead of
canned, but add a little water to compensate for the lack of liquid from the
canned pears) Pour blended ingredients into a small saucepan and warm it on low
heat for a few minutes. Goes great with a spinach and walnut salad with maybe some
chopped apples. Also can work well poured over some lightly steamed greens like
kale.
Recipe By :
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Apple Pie Dressing

Serving Size : 1

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2 Apple -- Peeled
1/4 c Orange Juice -- * See Note
Blend together. I especially like this salad dressing with lettuce, tomatoes,
avocados, walnuts, and raisins. Obviously, if you are trying to lose weight, don't
add much of the higher-calorie nuts and avocados.
NOTES : * Fresh squeezed
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
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Apple Suprise
Recipe By : ETL person

Serving Size : 8

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8 apples -- peeled, cored & dice
1 cup raisins
4 tablespoons flaxseeds -- ground
1 cup walnuts -- chopped
1 tablespoon cinnamon
Place raisins in bottom of pot and cover with � cup water and diced apples on top.
Steam for 7 minutes. Now take the raisins, apples with the juice/water in the
bottom of the pot and place in chopping bowl and chop and mix with remaining
ingredients. 6 � 8 servings
ETL person
ETL person
Rating:
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Applenut Flax Bars
Recipe By :
Serving Size :

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1 c oats
4 medjool dates, chopped
1 lg apple, chopped
1/2 c raisins
1/2 c Brazil nuts chopped
1/4 c vanilla soy milk
2 tbsp flax seed ground
2 tbsp raw cashew butter
Preheat oven to 300 degrees. Mix all ingredients together and press into a 9X9
glass baking dish. Bake for 30 minutes. Remove from oven and press once again.
Allow to cool before slicing.
Rating:
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Apple-Stuffed Peppers
Recipe By : onlineDr Fuhrman

Serving Size : 1

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1 red pepper
1 medium apple
1/2 teaspoon cinnamon
Chop apple Mix with cinamon and nutmeg. Cut top off of pepper and remove core and
seeds. Stuff pepper with apple mixture and bake in oven at 400 degrees for 15
minutes
Dr Fuhrman
onlineDr Fuhrman
Rating:
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Arrowroot Squares

Serving Size : 1

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1/2 c Margarine -- Or Butter
1/2 c Icing Sugar
4 ts Cocoa -- Heaping
2 Eggs -- Beaten
1 t Vanilla
25 Arrowroot Cookies
1/2 c Walnuts -- Chopped
Break biscuits and nuts into large bowl. Put butter in saucepan, add icing sugar
and cocoa and mix over low heat until butter melts. Add beaten egges and cook
until like custard, add vanill. Pour custard overf biscuits in bowl, mix, pressin
buttered pan. When cool ice. (custard double broiler)
Recipe By : Paulette
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Arugula & Spinach Stuffed Pitas with Watercress Pesto
Recipe By :
Serving Size : 4
Categories : New Pita/Sandwich

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4 whole wheat pitas
1 tomato, sliced
1/2 red onion, sliced
2 c arugula
2 c spinach
2 c watercress, stems removed

5 basil leaves
1/2 c walnuts
4 tb soy milk
Rating:
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Arugula Salad with Sun Dried Tomato Dressing
Recipe By :
Serving Size : 2
Categories : Salad Dressings Salads

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2 1/2 oz arugula
1/2 tb fresh rosemary chopped
1/2 tb basil chopped fresh
1/2 tb thyme chopped fresh
5 grape tomatoes
1/4 c red onion chopped
1/2 c sun dried tomatoes

1/2 c unsweetened soy milk
1/2 lemon, juice squeezed
Combine all ingredients in a Vita Mix until smooth and creamy. (If sun dried
tomatoes are too tough, soak in soyt milk for an hour first.)
Source: dr Fuhrman Newsletter
Rating: 4
Rating:
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Asparagus Salad with Hazelnut Vinaigrette
Recipe By : Dr Furhman
Serving Size : 6
Categories : Salads And Dressings

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1 large shallot -- minced
2 tablespoons Riesling raisin vinegar
1 tablespoon dijon mustard
1/2 teaspoon date sugar
1/4 cup water
1/4 cup hazelnuts -- chopped
1 hard-cooked egg white
2 pounds asparagus -- trimmed
In a bowl,whisk together shallot,vinegar, mustard, date sugar, and pepper to

taste. Whisk in hazelnuts. Finely chop the egg whites and set aside. In a deep 10-
to 12- inch skillet bring 1-1/2 inches of water to a boil and cook asparagus over
high heat until crisp-tender, about 2-4 minutes. Drain asparagus in a colander,
then transfer to a serving dish. Spoon vinaigrette over asparagus and sprinkle
with egg whites. Serve asparagus warm or at room temperature. Serves 6.
Dr Furhman
Dr Furhman
Rating:
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Asparagus Salad with Sweet Balsamic Vinegar

Serving Size : 4

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1/3 c Balsamic Vinegar
3 tb Water
1 tb Dijon Mustard
1 tb Fresh Marjoram -- Chopped (or 1 Tsp
1 t Garlic -- Minced
2 lb Asparagus -- Ends Trimmed
1 sm Red Bell Pepper -- Diced
1/3 c Pecans -- Chopd -- Lightly Toast
Boil vinegar in heavy small saucepan over medium heat until reduced by half, about
3 minutes. Pour vinegar into large bowl. Whisk in mustard, marjoram, and garlic.
Steam asparagus in large pot until crisp-tender, about 4 minutes. Rinse with cold
water and drain. Add asparagus and bell pepper to dressing; toss to blend well.
Sprinkle with pecans and serve. Serves 4
Recipe By : Dr Fuhrman
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Asparagus Salad with Tangy Fig Dressing
Recipe By : ETL Newsletters

Serving Size :
Categories : New Salad Dressings Salads

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2 lb asparagus, tough ends removed, cut on diagonal int 2 inch

pieces
1 sm red bell peper, very thinly sliced
4 fresh figs, halved (optional)
2 c cooked red kidney beans
1/2 c pecans, lchopped, lightly toasted in low oven
6 c mixed baby greens
1/3 c black fig vinegr

1 tbsp vegiZest
3 tbsp water
1 tbsp dijon mustard
1 tbsp marjoram, fresh chopped (or 1 tsp. dried)
1 tbsp almond butter
1 tbsp ketchup, low sodium
1 tsp garlic, miced
Boil vinegar in a heavy small saucepan over medium heat until reduced by half
(about 3 minutes). Pour vinegar into bowl and whisk in mustard, marjoram, and
garlic. Water saut� asparagus, peppers, and VegiZest, stirring over high heat for
3 minutes, then covering and steaming for an additional 1 minute.Add asparagus,
beans, and bell pepper to dressing; gently toss to blend well. Serve on bed of
mixed greens with fig halves. Sprinkle with pecans and serve.
ETL Newsletters
Rating:
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Asparagus Shitake Salad
Recipe By : Eat for Health book

Serving Size :
Categories : Main Dish New

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2 med beets, peeled and slice 1/2 in thick
1/2 lb shiitake mushrooms, sliced
1 lb asparagus fresh, cut diagon. 2 in
1 tbsp Vegizest
1 tsp garlic powder
1 red bell pepper, thinly sliced
1/2 c water chestnuts sliced
4 c watercress
2 c bean sprouts
Preheat oven to 400 degrees.
Place beets in a baking pan and add 1/2 cup water. Cover and roast for 20
minutes. Unclover and cntinue roasting until tender. If needed. add morer water
to keep beets from drying out. Set aside.
Meanwile water saute mushrooms over high heat for about 7 mihutes, using only
enough water to keep from scorching. When mushrooms are tender and juicy add
asparagus and water saute until slightly tender, but still crisp. Toss in
Vegizest and garli powder. Remove from heat and toss with bell pepper and water
chestnuts.
Place watercress on plate and pile vegeta le mixture on top.
Drizzle dressin over all and tp with bean sprouts.
Arrange roasted beets around the sides.
Eat for Health book

Rating:
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Asparagus with Orange Tuxedo

Serving Size : 4

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2 tb Walnuts -- Finely Chopped
1 1/2 lb Asparagus
1/4 t Orange Zest -- Fresh
2 ts Orange Juice
1 t Fresh Lemon Juice
2 tb Water
2 tb Blood Orange Vinegar
Trim woody ends from asparagus and, if desired, peel lower 2 inches of stems with
a vegetable peeler. Steam asparagus until crisp-tender, about 7 minutes, and
drain.Whisk together remaining ingredients, except nuts.Transfer hot asparagus to
plates. Spoon orange dressing over top and sprinkle with nuts. Serves 4.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Asparagus-Potato-Leek Ragout

Serving Size : 4
Categories : Soup

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2 lg Leeks -- White & Pale Green
1 lb Small Red Potatoes
2 c Water -- Seasoned With
1 lb Asparagus -- Trimmed And Cut
1/2 lb Fresh Shiitake Mushrooms -- Stems Discarded

1/2 Lemon
1/4 c Fresh Mint Leaves -- Chopped
3 tb Fresh Parsley -- Finely Chopped
Cut leeks lengthwise and wash thoroughly. Then cut crosswise into 1/2-inch slices.
Quarter potatoes and steam in a steamer until just tender, about 10 minutes.
Transfer potatoes to a bowl. In skillet, water-saut� leeks in seasoned water for
3-4 minutes, stirring until tender. (Add liquid if needed.) Transfer leeks to bowl
with potatoes. In skillet, heat more Vegebase water and water-saut� asparagus for
about 2 minutes, stirring constantly. Add mushrooms and water-saut� mixture,and
continue cooking for about 3 minutes or until mushrooms soften. Combine all
ingredients. Before serving, squeeze a little lemon juice over vegetables, stir in
mint, parsley, and pepper
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Athlete's Green Fuel

Serving Size : 1
Categories : Blended Salad Salads

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8 ounces romaine lettuce
4 ounces baby spinach
1 ounce sunflower seeds -- raw
1 ounce pine nuts
1 ounce cashews -- raw
1 banana
3 teaspoons fig vinegar
Dr Joel Fuhrman
Dr Joel Fuhrman
Rating:
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Autumn Vegetable Bisque
Recipe By : Dr Bernard
Serving Size : 1
Categories : Soup Vegetables

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1 medium onion -- chopped
1 large leek -- rinsed and sliced
1 teaspoon garlic -- crushed
4 cups water
4 cups mixture-turnip, parsnip, rutabaga, carrots
2 tablespoons parsley flakes -- dried
2 cups soy milk
2 tablespoons white wine vinegar -- or fresh lemon juice
1/4 cup scallions -- thinly slice garnish
Heat some water in a large soup pot. Add onion, leek, and garlic. and saute 8
to10 minutes. Add water, root vegetables, parsley and bring to a boil. Reduce
heat, co er, and cook 45 to 60 minutes, stirring occasionally. Remove from heat
and stir in milk. Mix well, then stir in vinegar or lemon juice. Blend in
batches in blender or food processor until completely smooth. Warm gently until
heated through. Do not boil. Garnish each serving with some chives or scallions.
Dr Bernard
Dr Bernard
Rating:
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Avocado Balsamic

Serving Size : 1

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1 md Avocado
2 tb Raisins
Blend until creamy.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Avocado Cream Pie

Serving Size :

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1 c canned coconu milk (made from cocnut meat and water)

1 tsp vanilla
1 avocado
1 tsp agar flakes
4 medjool dates
1 persommon or banana frozen
1/2 c walnuts
1/2 c shredded coconut
1/2 c baby Familia
1/2 c soy milk
1/2 c dates mashed
Chop or crush walnuts into a paste and then mix with other crust ingredients and
press into glass pie plate. Blend the filling ingredients together and spread on
top of the crust and chill. (serves 4)
ETL Newsletters
Rating:
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Avocado Currant Pudding
Recipe By :
Serving Size : 3

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2 avocado
1 med banana
4 c spinach (4 oz)
1/2 c date sugar
1/2 c currants or raisins
1 tbsp coconut unsweetened and shredded
Blend all ingredients, except currants and coconut, in a Vita-Mix or other

powerful blender until smooth and creamy. Pour into bowl and stir in currants.
Refrigerate for at least 2 hours. Stir and sprinkle with coconut. Serves 3.
Rating:
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Avocado Herb dressing
Recipe By : ETL web site

Serving Size : 1

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1 tablespoon vegebase
2 cloves garlic
2 tablespoons lemon juice
1 small tomato -- chopped
1/4 cup green pepper -- chopped
1/3 cup red onion -- chopped
1/2 avocado
2 tablespoons reisling raisin vinegar
blend it all until smooth
ETL web site Rating: 5
ETL web site

Rating:
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Avocado Orange Dressing

Serving Size : 1

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1 c Papaya
3 tb Reisling Raisin Vinegar
1/2 Avocado
1 Orange -- Peeled
Blend
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
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Avocado Tornado Dip

Serving Size : 1
Categories : Dips

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2 Tomatoes -- Chopped
1 Avocado
4 st Celery -- Chopped
1/2 Red Onion -- Chopped
1 Red Pepper -- Chopped
1 pn Chili Powder
1 pn Paprika
1 t Date Sugar
Blend all ingredients together in a food processor or blender. Great as a dip for
raw veggies.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Avocado-Carob Cream Pie

Serving Size : 1

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1/2 c Macadamia Nuts -- Crushed
4 Date Cocomut Rools Or Medjool Dates
1/4 c Coconuts -- Shredded
1/4 c Cashews
8 Dates
1 Avocado
2 tb Raw Carob Powder
Cream filling- Blend in Vitamix or food processor until creamy, dates, avocado,
cashews & carob powder. CRUST-Mash coconut, macadamias and dates together and keep
kneading until well blended together and press into glass pie pan. Spoon filling
over crust and refridgerate or chill by freezing for one hour before serving.
Recipe By : Dr. Fuhrman Online
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
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Awesume Eggplant
Recipe By : wildflower Waiter

Serving Size :

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1 Eggplant
2 c garbanzo beans
2 can chopped tomatoes
1 sm onion
1/3 c green pepper
4 tbsp tahini
chop onion and green pepper and add to the tomato sauce. For the tahini use it at
room temperature or heated in the microwave so that it's easy to drizzle. layer
in the listed order in an 8 x 8 inch pan. Bake at 375 degrees for one hour.
This is the recipe I got from the waiter at The Wildflower. Leona and I loved it.
Rating: 5
wildflower Waiter
Rating:
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BAKED APPLES

Serving Size : 2

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2 Apples
2 ts Golden Raisins
2 tb Pecans -- Chopped
1/8 t Cinnamon
1/8 t Nutmeg
1/2 c Apple Juice
Preheat oven to 350 degrees
Core apples with corer. Stand apples up and make 4 evenly spaced vertical cuts
starting from the top of the apple and stopping halfway from the bottom to keep
apple intact. Brush inside of apples with lemon juice and stand apples in a small
ceramic or glass baking dish.
Toss together nuts, raisins, zest, and spices. Pack center of apples with mixture.
Pour juice around apples. Cover baking dish tightly with foil. Bake for 40
minutes. Remove foil and continue to bake until apples are very tender but not
falling apart, 20 - 30 minutes.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Baked Tofu

Serving Size : 1

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1 Package Extra Firm Tofu
1 t Garlic Powder
1 t Onion Powder
Cut tofu into inch strips Place on a wire rack. Sprinkle on garlic powder and
onion powder Put in oven at 325 for 30 minutes or when tofu is yellowed and firm
on the outside
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Balsamic Dressing

Serving Size : 1

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3/4 c Water
2 ts Dijon Mustard
1 t Basil -- Dried
1 tb Parsley -- Fresh Optional
Combine the ingredients. Adjust vinegar to taste, since it has a strong flavor.
Store in a covered container in the refrigerator. Makes 1 cup
Recipe By : Susan Powter's Recipes
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Banana Split Smoothie
Recipe By : etl person

Serving Size : 1
Categories : Smoothies

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1 banana
10 whole strawberries
1 tbsp cocoa powder (natural)
1/4 c soy milk
5 walnut halves
Add ingredients to blender and mix well. Simple and delicious...you will think you
are 'cheating' with this one.
Modifications: you could probably add some pineapple too to make it even more of a
banana split but I didn't have any on hand. Rating: 5
etl person
Rating:
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Banana Walnut Ice cream

Serving Size : 1

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1 Banana
1/4 c Vanilla Soymilk
1/2 oz Walnuts
Freeze lots of bananas in advance to have them on hand so they will be handy when
you want to make this. Peel each banana and cut into 8 pieces. Put the pieces into
a freezer bag, or a plastic container and put in freezer. When the pieces are
frozen hard (at least 24 hours) combine in vitamix with soymilk and walnuts in
amounts given above for a single serving. Double for heartier appetites. I start
the vitamix on a low speed (1 or 2) and gradually raise it to 4 or 5. I stop when
I see a nice swirly pattern form on top. This has a wonderful ice creamy texture.
Recipe By : Claudia Bullock from ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Banana-Berry Shake

Serving Size : 2
Categories : Dessert Vegetarian
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1 Banana
2 c Strawberries -- * See Note
1/2 c Soy Milk
1 tb Flaxseed
Blend all ingredients together in a food processor, blender, or Vita-Mix.
NOTES : * Frozen or 1 box fresh strawberries. Make this recipe for 1 and use a
bowl of strawberries.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Bean and Barley Chowder

Serving Size : 1
Categories : Soup Vegetarian

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8 c Vegetable Stock -- From Vegebase
1 c Dry Baby Lima Beans -- Soak Overnigt -- Drain
1 c Onion -- Chopped
1 c Carrot -- Chopped
1 st Celery -- Finely Chopped
1 c Green Peas
1/2 c Pearl Barley
1 tb Garlic -- Crushed
1 t Thyme
Place water and beans in a large soup ot and bring to a boil. Add remaining
ingredients. Return to a boil, reduce heat to medium, cover, and simmer until
barley and beans are tender and broth is creamy, about 1 1/2 to 2 hours. Serve
hot.
Recipe By : Dr Neal Bernard
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Bean Broccoli Stir Fry

Serving Size : 2
Categories : Oriental

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1/2 t Bragg's Liquid Aminos
16 oz Crushed Pineapple
1 tb Apricot Jam -- * See Note
3 Garlic -- Chopped
1 c Snow Peas -- Chopped
1 c Baby Corn -- Canned
1 c Waterchestnuts
5 oz Spinach -- Raw
1 cn Beans -- * See Note
3 st Broccoli
Stir together the crushed pineapple with the juice, the apricot jam, the chopped
garlic and the Braggs. Place in non-stick skillet and wok the vegeables in the
fruity mix unitl tender. Discard the liquid from the canned beans and add the
beans to the mix. Heat for a few more minutes.
NOTES : * all fruit * your choice
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
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Bean Burgers
Serving Size : 2

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1/4 c Sunflower Seeds
2 c Beans -- * See Note
1/2 c Minced Onion
1/2 t Chili Powder
2 tb Ketchup
1 tb Wheat Germ -- * See Note
Chop the sunflower seeds in a food processor or hand chopper and mash the beans
with potato masher or food processor and mix. Mix in the remaining ingredients and
form the patties. Bake at 350 for 20 - 25 minutes. Remove from the oven and let
cool until you can pick up each patty and compress it firmly in your hands to
reform the burger. Then cook for another 15 minutes on each side.
NOTES : * red or pink (unsalted) * or oatmeal
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Bean Burrito with Vegetables

Serving Size : 8
Categories :

-------- ------------ --------------------------------
1 head broccoli florets -- chopped
1/2 head cauliflower florets -- chopped
2 carrot -- chopped
2 red pepper -- chopped
1 zucchini -- chopped
4 cloves garlic
1 1/2 tablespoons vegizest
1 teaspoon basil
1 teaspoon oregano
1 teaspoon parsley
1 teaspoon cumin
1/2 teaspoon red pepper flakes
1 teaspoon allspice -- optional
1 cup cashews
1/2 cup unsweetened soy milk
15 ounces pinto beans -- no salt drained
1/2 cup low sodium pasta sauce -- * see note chopped

1/2 cup soy mozarella cheese -- shredded optional
8 whole wheat tortilla wraps or large romain
Vegetables should be chopped in small pieces by hand or in a food processor. In a

large covered pot saute' vegetables with herbs and spices in 1/8 cup water for 15
minutes or until tender. In the meantime, place cashews in food processor and chop
until very fine. Add soy milk and blend until smooth. Add cashew/soymilk mixture
and beans to the veggies and mix thoroughly. Spread mixture on tortilla or lettuce
leaf & roll up to form burrito. If using tortilla wraps you may top them with
pasta sauce and shredded soy mozzarella cheese if you desire.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Bean Enchiladas

Serving Size : 2

-------- ------------ --------------------------------
1 Green Pepper -- Sliced
1/2 c Onion -- Sliced
1 c Taco Sauce -- * See Note
2 c Pinto Beans -- * See Note
1 c Corn Kernels -- * See Note
1 t Cumin
1 t Cilantro -- Chopped
7 Corn Tortillas -- *
Saut� the green pepper and onion in a skillet with 2 tablespoons of the taco
sauce, until tender. Stir in the beans, corn, and seasonings. Paint the tortillas
with a coating of taco sauce, spoon about 1/4 cup of the bean mix on each, and
roll up. They can be eaten as is or baked at 375 degrees in the oven for 15
minutes first.
NOTES : * nonfat commercial taco sauce or salsa sauce * canned or cooked pinto or
black beans * frozen corn kernels * nonfat corn tortillas

Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Bean Salsa

Serving Size : 1
Categories :

-------- ------------ --------------------------------
6 Plum Tomatoes
4 Scallion -- Chopped
2 tb Raw Almond Butter Or
10 Ground Raw Almonds
2 tb Fig Vinegar
1 2 oz Can Tomato Paste
1/2 c Canned Red Kidney Beans
Mix all ingredients together.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Bean Salsa #2

Serving Size : 1
Categories :
-------- ------------ --------------------------------
6 Plum Tomatoes
4 Scallion -- Chopped
2 tb Raw Almond Butter Or
10 Ground Raw Almonds
2 tb Fig Vinegar
1/2 c Canned Red Kidney Beans
Mix all ingredients together.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Beany sauce

Serving Size : 1
Categories : Sauce/Gravy/Relishes Vegetarian

-------- ------------ --------------------------------
1 cn Garbanzo Beans -- Drained And Rinsed
1 tb Tahini
2 tb Lemon Juice
3 tb Nutritional Yeast
1/2 t Onion Powder
1/4 t Garlic Granules
1/4 t Mustard Powder
Blend all ingredients until smooth, warm and serve over whatever you like. It is
such a yummy way to eat beans and wonderful over steamed kale!
Recipe By : Jen
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Beet Carrot Cake

Serving Size : 14

-------- ------------ --------------------------------
2 c Whole Wheat Flour
1 c Beets -- Peeled And Shredded
1 1/2 c Carrots -- Peeled & Shredded
3 ts Baking Soda
1/4 c Date Sugar
1 c Applesauce -- Unsweetened
1 c Pineapple -- Blended
1 Banana -- Mashed
1 t Vanilla Extract
1 c Walnuts -- Chopped
1 c Currants -- Optional
Preheat oven to 350 degrees. Mix flour and baking soda in a bowl. In a larger
bowl, beat date sugar, blended pineapple, mashed banana, and applesauce together.
Stir in the vanilla and mix thoroughly. Add the flour mixture along with the
chopped walnuts and mix.Then mix in the shredded carrots and beets. Spread in a
nonstick baking pan. Bake at 300 degrees for about 45 minutes. Serve with Warm
Butternut Lemon Sauce and Macadamia Whipped Cream.
Recipe By : Chef Robin
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Beet Sweet Potato Soup

Serving Size :
Categories : Soup

-------- ------------ --------------------------------
4 c water
1 can vegetable broth, or 2 cups
4 c carrot juice
1 c celery juice
3 beets, with beet greens ( if you can't get beet greens use
one bunch spinach)
2 med onions
4 med sweet potato, peeled & diced
2 tbsp vegezest
Put broth and carrot juice in a pot and bring to a simmer.
Meanwhile, grate beets and onions with food processor and add to the pot. Then add
the bite-sized pieces of sweet potato and the Goji berries.
Simmer over low heat for one hour or until sweet potatoes are tender. Blend half
the soup with the cashew butter, leaving some chunky parts, so it becomes creamy,
yet with some chunks of potatoes. Add blended mixture back to soup pot and stir.
Rating: 5
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Beet-Apple Walnut Salad

Serving Size : 1

-------- ------------ --------------------------------
2 Beets -- Peeled & Shredded
1/2 c Walnuts
2 Apples -- Peeled -- Sliced Thin
2 md Heads Romaine
2 oz Raw Cashews
1/4 c Soy Milk
1/2 c Unsweetened Applesauce
1/4 c Currants Or Raisins
Slice lettuce into small shredded pieces and mix in bowl with beets, apples, and
walnuts. Blend cashews with soy milk and applesauce to make the dressing, or use
raw cashew butter and mix until smooth. Mix currants into the dressing and pour
over the top of the salad.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Beetnut dressing

Serving Size : 1

-------- ------------ --------------------------------
1 oz Walnuts
1 lb Beets -- Peeled And Chopped
4 Dates -- Pitted
2 Orange -- Peeled
2 tb Black Fig Vinegar
1 tb Lemon Ju
blned in blender or food processor until smooth
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Berry Pecan Spice Sorbet

Serving Size : 4

-------- ------------ --------------------------------
1/4 cup soy milk
1 cup strawberries, frozen
1 cup mixed berries, frozen
1 cup peaches, frozen
1 banana, frozen
4 dates. pitted
2 teaspoons spicy pecan vinegar
Blend all ingredients in blender.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Big Red Smoothie
Serving Size : 1
Categories : New Smoothies

-------- ------------ --------------------------------
1 tbsp Flax Seed
1 c soy milk
1/2 c pomegranate juice
1 c cherries frozen
2 c strawberries frozen
1 bunch parsley fresh
Rating:
- - - - - - - - - - - - - - - - - -
Black and Blue Beans & Greens

Serving Size : 4
Categories : Main Dish Vegetables

-------- ------------ --------------------------------
1/2 c Black Beans
1/2 c White Beans
1 Bay Leaf
2 Garlic -- Chopped
1 t Mrs. Dash Seasoning
1 t Vege Base
1 bn Kale -- * See Note
3 md White Onions
10 oz Spinach -- * See Note
4 sm Zucchini
Start cooking beans in 3 cups of water with the bay leaf, garlic, and seasonings.
Then peel the onions and add them along with the spinach, zucchini, kale, and dill
on top of the cooking bans and let simmer over a low flame for at least 2 hours.
Then stir up the mixture well, breaking up the zucchini and onion now that they
are soft and mushy.
NOTES : * chopped or sliced in strips, stems removed * chopped or sliced in

strips, stems removed ( or one box frozen spinach)
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Black Forest Cream of Mushroom Soup
Recipe By :
Serving Size : 8
Categories : Favorite Soup

-------- ------------ --------------------------------
1/2 c dried mixed mushrooms (optional)
2 lb mixed fresh mushrooms (button, shitake, cremini), sliced
1/4" thick
2 clove garlic, miced or pressed
2 tsp herb de Provence
2 carrots, coarsely chopped
3 c cauliflower florets, cut into small pieces
1 c organic celery, chopped
3 leeks, cleaned and cut into 1/2 inch rounds
4 tbsp VegiZest
5 c carrot juice
3/4 c water
1/4 c raw cashews
1 tbsp lemon juice
1 tbsp fresh thyme chopped
2 tsp fresh rosemary, shopped
2 cans white beans, northern, navy, or cannellini (not salt)
5 oz bag organic baby spinach
1/4 c fresh parsley, chopped
If using dried mushrooms, soak them in hot water to cover for 30 minutes and cut
in pieces.
Heat 1/8 cup water in large saute pan. Water saut� the fresh and dried mushrooms,
garlic and dried herbs until tender and fragrant. Set aside.
In large soup pot, bring carrot juice, water, carrots, cauliflower, celery, leeks
and VegiZest to a boil. Reduce heat and simmer until vegetables are tender, about
30 minutes.
Puree 1/2 vegetable soup in high powered blender, adding cashews, lemon juice, and
fresh herbs. Blend until smooth and creamy.
Add pureed soup back to soup pot along with mushrooms, beans, and spinach. Heat
until spinach is wilted.
Serve garnished with fresh chopped parsley.
Preparation Time: 30 minutes Rating: 5
Rating:
- - - - - - - - - - - - - - - - - -
blended Blueberry salad

Serving Size : 1
Categories : Blended Salad measure 1

-------- ------------ --------------------------------
10 ounces blueberries
1/4 cup pomegranate juice
4 dates
blend
ETL person
I could only eat 3/4 of this recipe in one sitting on 7/8.08. Rating: 5
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Blended green soup

Serving Size : 16
-------- ------------ --------------------------------
1 1/2 qt Water
1 1/2 c Dried Beans Or Lentils -- 3 Cups Cooked
1 lg Onion
2 Garlic -- Minced
1 tb Dried Parsley
1 t Dried Basil
1 t Dried Sage
1 t Dried Chervil
1 c Carrots -- Chopped
2 c Celery -- Chopped
4 Zucchini -- Leave Whole W/o
1 Cabbage -- Cored But Whole

1 bn Collards -- Whole W/o Stems
1 bn Kale -- Whole W/o Stems
1 bn Broccoli -- Whole W/o Stem
1 c Green Peas (frozen) -- Thawed
1 c Green Beans (frozen) -- Thawed
1 c Corn (frozen) -- Thawed
1 3/4 lb Diced Tomatoes
1/2 c Cashews
Cook beans (soaked overnight if necessary) in water till tender. Drain and reserve
water. I pressure cook the beans. Put beans aside. In a VERY large pot add: water
from the cooked beans, onion, garlic, seasonings, carrots, celery. Then add the
bigger uncut whole vegetables: Cabbage, broccoli, zucchinis, and collards/ kale on
top. Simmer until vegetables are tender, about
45-60 minutes. Then ladle some of the water from the bottom and blend all the
greens up in small batches in a blender. Use some of the liquid from the canned
diced tomatoes if need be. Place all back in the pot and then add diced tomatoes,
green peas, green beans, and corn and cook till they are tender, about another 15-
20 minutes.
Recipe By : From McDougall book
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Blended Mango Salad

Serving Size : 1
-------- ------------ --------------------------------
1 c Spinach -- Chopped
4 c Romaine Lettuce -- Chopped
1 lg Mango -- Chilled
1/4 c Soy Milk
Peel and chop mango and place in food processor or blender. Place part of the
lettuce and spinach in. Blend. Add soymilk and more lettuce. Blend. Continue to
add more lettuce to taste. Blend until creamy. (I really don't know how much
lettuce I put in. Just add enough to get a nice creamy mango flavor but still get
a good amount of greens).
Recipe By : ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
blended salad from Mexico

Serving Size : 1

-------- ------------ --------------------------------
1 handful spinach
1 apple
3 dates
1/2 avocado
blended
ETL person
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Bloody Delicious Dressing

Serving Size : 1

-------- ------------ --------------------------------
1/4 c Vinegar -- * See Note
1 lg Tomato -- * See Note
NOTES : * blood orange vinegar * or 10 cherry tomatoes
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Blue Breakfast Smoothie
Serving Size : 2

-------- ------------ --------------------------------
6 oz baby spinach
1 banana
1/2 c soy milk
Rating:
- - - - - - - - - - - - - - - - - -
Blueberry Orange Smoothie
Recipe By : Food counting ebook

Serving Size : 2

-------- ------------ --------------------------------
3 dates
2 oranges, peeled
1 banana
Food counting ebook

Rating:
- - - - - - - - - - - - - - - - - -
Bok Choy and Bean Medley

Serving Size : 6

-------- ------------ --------------------------------
2 lb Bok Choy -- Chopped
1 15 oz Can Pinto Or Kidney Beans
1 15 oz Can Adzuki Beans
1 c Prunes -- Soaked In Water (just Cover) 1 -- Cut Into
Small Piec
1/4 c Lemon Juice

1/4 t Dried Dill Weed
1/2 c Pine Nuts Or Almonds -- Lightly Toasted
Including the prune soaking water, saute' the first six ingredients for 10
minutes. Before serving sprinkle toasted nuts over top.
This may be served as a side dish or over brown rice, quinoa or bulgar for a main
dish.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Brainy Blueberry Dressing

Serving Size : 1

-------- ------------ --------------------------------
1/2 pk Blueberries -- Frozen
2 Dates
2 tb Raspberry Vinegar
1 tb Lemon Juice
Blend together.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Brazilian Black Bean

Serving Size : 4

-------- ------------ --------------------------------
3 Garlic -- Crushed
1 lg Carrot -- Chopped
1 c Green Pepper -- Chopped -- Optional
1 t Coriander -- Ground
1 1/2 ts Cumin -- Ground
2 Oranges -- * See Note
1/2 c Orange Juice
1 tb Cooking Wine
1/2 t Fresh Lemon Juice
2 c Dry Black Beans
3 1/2 c Water Or Stock
1. Rinse the beans. Cover them with water, and let them soak several hours. Pour
off excess water. Place in saucepan with 3 � cups water or stock. Bring to a boil,
cover simmer 1 � hours over very low heat. 2. In water saut� onions, garlic first
then add the carrot, celery, green pepper, coriander, and cumin. When everything
seems just as it should be, add saut� to the beans. Let the soup continue to
simmer over lowest possible heat. 3. Add oranges, orange juice, cooking wine and
lemon juice to the soup. Give it a stir, cover, and sit down for 10 minutes. Now,
return to the soup, refreshed. Look at it and as yourself if this soup suits you.
Is it too thick? Add water? Do you want it thicker, heartier? You can puree some
or all of it in the blender.
NOTES : * Oranges Peeled, sectioned, seeded
Recipe By : Mollie Katzen
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Broccoli and Red Pepper Soup

Serving Size : 4

-------- ------------ --------------------------------
2 lb Broccoli -- Chopped
1 lg Onion -- Diced
3 Garlic -- Minced
3 tb Dried Soup Mix
1/3 c Brown Rice -- * See Note
3 Red Bell Pepper
1 Lemon -- * See Note
1 tb Vinegar
In a large soup pot, combine the broccoli, onion, garlic, water, Vege Base, and
rice in 2 quarts of water. Simmer, covered, over a very low flame. Roast the red
peppers in a broiler or on a gas grill until all sides begin to blacken. Quarter
and remove the peel and seeds from the peppers, then puree them in a blender with
the softened broccoli with some of the soup liquid. Add puree back to the pot. Add
the lemon, vinegar and seasonings to taste (e.g., tarragon, thyme, white or black
pepper).
NOTES : uncooked juiced seasonings, to taste
Recipe By : Dr. Furhman
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Broccoli Oriental

Serving Size : 1

-------- ------------ --------------------------------
1 tb Vegebase
1 tb Date Sugar
4 Garlic -- Chopped
4 st Broccoli
1 c Waterchestnuts -- Sliced
1 tb Cornstarch
Cut up the broccoli into small pieces and steam for 10 minutes. Combine the rest
of the ingredients and simmer on low heat for a few minutes before adding the
water chestnuts and then mixing in with the broccoli in a large bowl.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Broccoli Vinaigrette

Serving Size : 4

-------- ------------ --------------------------------
1 bn Broccoli
1/4 c Rice Vinegar
2 ts Dijon Mustard
2 lg Garlic Cloves
Break the broccoli into bite-size florets. Peel stems and slice them into 1/4-inch
strips. Steam florets and stems for 10 minutes, or until just tender. While the
broccoli is steaming, whisk the rest of the ingredients in a bowl. Add broccoli
and toss to mix.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Brussel Sprouts Polonaise

Serving Size : 1

-------- ------------ --------------------------------
2 tb Lemon Juice
6 c Brussel Sprouts
1/4 c Parsley -- Snipped
1 tb Vegebase
1 tb Date Sugar
1/4 c Tofu -- Soft
Cut large sprouts in half and steam for 12 minutes. Blen tofu, lemon, date sugar,
garlic and VegeBase in blender and pour over sprouts, sprinkle with parsley
Recipe By :
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Butternut Apple Bisque

Serving Size : 6

-------- ------------ --------------------------------
1 md Onion -- Diced
1 tb Curry Powder
1 Butternut Squash -- *
1 Granny Smith Apple -- Cubed
5 c Vegetable Stock -- Unsalted
Peel and seed the squash and the apple, then cut each into cubes. Set aside. In a
4 quart pot, heat the water and saute the onion until limp, about 5 minutes Add
the curry powder and saute 2 minutes more. Be careful not to scorch. Add the
squash, apple and stock to the pot, bring to a boil, then reduce to simmer. Cover
and cook 20 to 30 minutes, or until the squash is tender. In a food processor or
blender, puree the soup and seve.
NOTES : * about 1 1/2 lb cubed Optional add 1 tablespoon of fresh chopped ginger
to the onion saute, or chopped candied ginger as a garnish.
Recipe By : Co Op person
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cabbage Capers

Serving Size : 1

-------- ------------ --------------------------------
1 Green Cabba -- Shredded
2 Garlic -- Chopped
4 tb Tofu
2 tb Reisling Raisin Vinegar
1 tb Vegebase
1/2 t Caraway Seed
1 tb Date Sugar
Cut up cabbage and steam for 10 minutes. Blend the remaining ingredients in a
blender and stir into cabbage, heat for another two minutes. Sprinkle with caraway
seeds. Amount Ingredient
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cabbage Mushroom Soup

Serving Size : 10

-------- ------------ --------------------------------
15 oz Carrot Juice
10 oz Celery Juice
20 oz Water
6 Onion
1 Green Cabbage
3 st Broccoli Rabe
6 Collard Greens
4 c Mushroom -- * See Note Chopped
1 tb Nutrional Yeast
1 t Garlic Powder
1 t Salt Free 17 Seasoning -- Lawry's
1 t Mrs Dash
1/4 c Unhulled Raw Sesame Seeds
1/4 c Cashews
1/2 c Red Kidney Beans
1/2 c White Beans
Cook all ingredients (except the sesame seeds and cashews) on a very low flame in
a large covered pot.Remove the cabbage, broccoli rabe, and collards when soft and
place in a blender or food processor. Ladle in a little of the soup liquid, pur�e,
and pour the entire mixture back into the soup. Next, put the sesame seeds and
cashews into the blender, ladle in some of the soup, pur�e until silky smooth, and
pour the mixture into the soup. Continue cooking until the beans are soft, for
about 2 hours. (The basic recipe can be made with any types of greens and beans.)
NOTES : * (shiitake preferred)
Recipe By : Dr Fuhrman newsletter
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cabbage Raisin Soup

Serving Size : 6

-------- ------------ --------------------------------
3 tb Lemon Juice
4 lg Onion -- Chopped
1/4 c Split Peas
1/4 c Pearl Barley
1 Green Cabbage
1 c Raisins Or Currents
1 c Unsweetened Soy Milk
2 c Freshly Squeezed Apple Juice
2 c Water
2 c Carrots -- Chopped
1 t Oregano
2 tb Vegebase
1 t Mrs Dash
Blend the raisins with two cups of water in a Vita-Mix or other powerful blender
or a food processor, until smooth and creamy. Add the liquefied raisins and the
rest of the ingredients together in a pot and cook on a very low flame. Leave the
cabbage in large chunks. When the cabbage is soft remove it from the soup with
tongs and blend it into soup liquid in the blender or Vita-Mix. Add it back to the
soup and continue cooking in a covered pot on a low flame for one hour.
NOTES : Each serving is about 2 cups
Recipe By : Dr Fuhrman (newsletter)
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Caesear Salad dressing

Serving Size : 4

-------- ------------ --------------------------------
1 c Soy Milk
1 Lemon
1 tb Dijon Mustard
5 Garlic
1/4 t Black Pepper
1/2 c Cashew Butter
2 tb Nutritional Yeast -- Optional
Instructions: Blend.
Yield: 2 cups Serv sz: 1/2 cup
Recipe By : Casinera
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cake Hawaiian Pineapple

Serving Size : 12

-------- ------------ --------------------------------
2 c Whole Wheat Pastry Flour
1 1/2 c Date Sugar
1 1/2 ts Baking Soda
1 c Pumpkin Or Sweet Potatoes Mashed -- Canned Or Fresh
8 oz Crushed Pineapple -- Undrained
1/2 c Pineapple Or Orange Juice
1 1/2 ts Vanilla Extract
1 1/3 c Raw Cashews
1 c Soy Milk -- Unsweetened
2/3 c Dates -- Pitted
1/2 cn Crushed Pineapple -- Drained
Instructions: Combine the flour, date sugar, and baking soda, and stir to mix
well. Stir in the pumpkin, crushed pineapple, incuding the juice, and the
pineapple or orange juice, vanilla extract and walnuts. Lightly spray a 9 X 13"
pan with nonstick cooking spray. Spread the batter evenly in the pan and bake at
350 degrees for 35 minutes, or just until a wooden toothpick inserted in cake
comes out clean. While cake is baking, make the topping by blending the nuts &
then adding the soy milk and dates and blending until smooth. When cake is done,
remove from oven and let cool on a rack for 10 minutes, then invert cake onto the
cooling rack. When completely cool, carefully move cake to a flat dish and spread
cashew nut "icing" on top & sides. If you desire, you may decorate with fresh
strawberries and crushed pineapple (make sure to drain the pineapple well).
NOTES : Note: This cake may be made in a heart-shaped pan, but will have to remain
in oven for 40 minutes. If you don't have a heart-shaped pan but would like to
have a heart-shaped cake, you may divide the batter between an 8-inch round pan
and an 8-inch square pan. When cakes are done, cool for 10 minutes in pans & then
invert them onto a cooling rack. When completely cool, keeping cakes inverted, cut
circle cake in half and place each half of circle on connected sides of the square
cake, making a heart shape. Spread a thin layer of topping between the touching
sides of cake to help them stay together and then spread the rest of the topping
over the entire cake and decorate with strawberries & crushed pineapple, if
desired.
Note: This cake is good even without the "icing".
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cantaloupe Slush

Serving Size :

-------- ------------ --------------------------------
1/2 cantaloupe
2 medjool dates or 6 deglet
1 c ice
Scoop out the flesh of the cantaloupe and place with other ingredients in a
blender or VitaMix. Blend until smooth.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Cara's Apple Cake

Serving Size : 4

-------- ------------ --------------------------------
1/4 t Vanilla
1/4 c Apple Juice
1 t Cinnamon
1 Egg White
1/4 c Soy Milk -- * See Note
3 Apples -- * See Note
1/4 c Raisins
1/2 c Rolled Oats -- *
Stir the vanilla into the apple juice. Stir in the cinnamon, egg white, and
soymilk. Then add the apples, raisins, and oats. Bake uncovered at 350 for 1 hour.
Remove and cover with aluminum foil.
NOTES : * vanilla soymilk * peeled and chopped * or oatmeal flakes
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Carrot Apple Salad
Recipe By :
Serving Size :
Categories : New Salads
-------- ------------ --------------------------------
1 lb carrots, shredded
1 gala apple, diced
1 orange, the juice of
1 handful raisins
1 handful walnuts, chopped
1 tbsp Blood orange vinegar
2 tsp fresh ginger, grated
Toss ingredients 1-5 together. Add 6 and 7. Then toss again.
Rating:
- - - - - - - - - - - - - - - - - -
Carrot Cream Soup

Serving Size : 5
Categories : New Soup

-------- ------------ --------------------------------
20 carrots, peeled, & cut into large chunks
2 potatoes, peeled, & cut into large chunks
3 onions
2 c soy milk
2 c water
1 sm zucchini, sliced
1 tbsp minced fresh ginger root (optional)
2 clove garllic
1 tbsp Vegizest
1/4 c cashews
1/4 c almonds
Make a quick, thick and creamy soup by adding all the ingredients except the nuts
to a pot and simmer on low for 20 minutes. Then puree the cooked soup with the
nuts in a food processor or powerful blender until smooth.
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
Carrot Salad
Recipe By :
Serving Size :

-------- ------------ --------------------------------
5 carrots, thinly sliced
16 oz mixed baby greens
1 1/2 c grapes, halved
1/2 c orange juice
1/2 c carrot juice
1 tbsp Riesling Raisin Vinegar
1 tsp Vegizest
1/2 tsp spike or no salt seasoning
1/2 c Goji berries (optional)
1 tbsp fresh tarragon, minced or 1 tsp dried
1 tablespoon fresh tarragon, minced or 1 tsp dried In a medium saucepan, bring the
carrots and 1/2 cup water to a boil. Reduce the heat and simmer, covered until
just tender, about 6 minutes. Drain and transfer to bowl. When cooled, add salad
greens and grapes. In a blender or Vita-Mix, combine the orange juice, carrot
juice, cashew butter, vinegar, VegiZest, Spike, and 1/4 cup of the Goji berries.
Blend until smooth and creamy. Mix in tarragon and remaining Goji berries and pour
over the carrots, salad greens and grapes and toss.
Rating:
- - - - - - - - - - - - - - - - - -
Cashew Blended Salad

Serving Size : 1

-------- ------------ --------------------------------
5 Cashews
1/2 md Frozen Banana

4 1/2 Strawberries
1 1/2 Dates -- Pitted
1/2 c Blueberries -- Frozen
1 1/2 ts Flaxseed
1/4 md Romaine Lettuce
Recipe By : ETL member
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cashew Cookies

Serving Size : 24

-------- ------------ --------------------------------
1 c Raw Cashew Butter Or 2 C. Raw Cashews
1 c Oats
1 t Cinnamon
1/3 c Date Sugar
1/2 c Water
1 t Vanilla
Preheat oven to 350 degrees. Blend oats (and raw cashews if your are using them)
in a food processor or VitaMix until they have the consistency of flour. Pour
blended ingredients into a large bowl and stir in all the remaining ingredients
except the ham. Mix thoroughly. Drop by teaspoonfulls on cookie sheet. With your
fingertip, form a small well in the center of each cookie. Place a small amount of
jam in each welll Bake for 15 minutes.
NOTES : Makes approximately 2 dozen.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cashew Currant Dressing
Recipe By : eat for Health book

Serving Size : 2
Categories : New Salad Dressings

-------- ------------ --------------------------------
1/4 c cashews or 2 oz cashew butter
1/3 c soy milk
1/4 c applesauce
2 tbsp currants or raisins
12 bag strawberries
Blend cashews or cashew butter with soy milk and appplesauce in blended until
smooth. Add the currants and blend well.
Pile the lettuce and spinach leaves on a plate and lay strawberries on top. Pour
the juice from the strawberries over the greens.
Drizzle dressing over the greens and berries.
eat for Health book

Rating:
- - - - - - - - - - - - - - - - - -
Cauliflower Sauce on Chickpeas, Potatoes, and Green Beans
Recipe By : Fatfree vegan SusanV

Serving Size : 1
Categories : Main Dish Sauce/Gravy/Relishes

-------- ------------ --------------------------------
1 small head cauliflower -- cut into pieces
5 cups water
4 large cloves garlic -- chopped
2 tablespoons fresh ginger -- chopped
4 bayleaves -- optional
1 tablespoon ground coriander
3/4 teaspoon garam masala
1/4 teaspoon ground cumin
1/8 teaspoon white pepper
3 cups chickpeas -- cooked

4 medium red potatoes -- chopped into 1/2 inc
2 cups sliced green beans
1/2 cup soy milk
1 tablespoon lemon juice
Place all the sauce ingredients into a large pot, bring to a boil, and cook,
covered, over low heat until the cauliflower is tender, about 20 minutes. Remove
the bay and curry leaves, and puree everything else in a blender (I use my trusty
Kitchen Aid hand blender right in the pot).
Return the sauce to the pot and add the chickpeas, potatoes, and green beans. Cook
until the potatoes are tender and the sauce has thickened, about 20 minutes. Check
the seasonings and add more as desired. Add the soymilk and lemon juice, stir, and
cook for 5 more minutes. Serve over basmati rice topped, if you like, with Fiery
Onion Relish.
Fatfree vegan SusanV
Fatfree vegan SusanV

Rating:
- - - - - - - - - - - - - - - - - -
Cheez Please Soup

Serving Size : 1
Categories : Soup

-------- ------------ --------------------------------
1 Carrot -- Chopped
1 Onion -- Chopped
1 lg Potato -- Peeled And Chopped
1 c Vegetable Broth
1 pk Silken Tofu -- Mori-nu
1/2 c Nutritional Yeast
1 c Soymilk
2 tb Lemon Juice -- Fresh
1 t Onion Powder
1/4 t Garlic Powder
Put the first four ingredients in a large pot, bring water to a boil, cover and
cook until veggies are tender. In the blender put: If your blender can handle it,
put all the cooked veggies and broth in the blender with the already blended tofu
mixture. Blend until smooth. Reheat gently and serve. If your blender can't do it
all at once, just blend in batches(1/2 the veggies and 1/2 the tofu mixture at a
time, transferring the already blended stuff into a clean pot).
NOTES : for the tofu use (aseptic, shelf stable package) silken tofu(I use Mori-nu
organic) Its very important that the lemon juice is fresh. This is REALLY good
over broccoli or with spinach.
Recipe By : Jo Stepaniak
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cherry Ice Cream

Serving Size : 0

-------- ------------ --------------------------------
Amount Measure Ingredient -- Preparation Method -------- ------------

-------------------------------- cherries -- frozen soy milk
Blend together until smooth and creamy
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Chicken Optional Veg-Lentil Soup

Serving Size : 4
Categories : Soup

-------- ------------ --------------------------------
1 1/2 c Lentils
1/2 c Barley -- * See Note
3 st Celery -- Diced
3 Carrot -- Chopped
Mix everything in a large pot with 6 cups of water, bring to boil, and simmer over
low flame for 2 hours. Variation: Use chicken broth instead of water and/or add 2
oz. chicken diced.
NOTES : * couscous can be used instead of barley. Also ad 1 tsp. Mrs. Dash
seasoning
Recipe By : Joel Fhurman, M.D.
The original recipe called for 6 cups of water. I tried it with 8 and didn't like
it.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Chickpea flour pizza
Recipe By : Jen
Serving Size : 1

-------- ------------ --------------------------------
1/2 cup chickpea flour
1/2 cup water
Spray a 10" skillet with olive oil. Fry the pizza like a pancake. Cut and serve
with sauce of your choice.
Jen
I doubled this recipe and cooked it in our large skillet for both of us. I used
the vegetarian cheese with baked vegetables (baked in toaster oven) and tomato
sauce. I think it would be fine without the cheese but Leon liked it instead of
the tomato sauce.
Jen
Rating:
- - - - - - - - - - - - - - - - - -
Chiled Avocado Soup

Serving Size : 4
Categories : Soup Tex-Mex

-------- ------------ --------------------------------
1 Avocado
1 Green Pepper -- Diced
1 Red Pepper -- Diced
1 c Soy Milk
2 c Carrot Juice
4 Scallion
1 Garlic
1 Red Onion -- Sliced
2 c Water
1 tb Vegebase Instant Soup
Blend the water and lemon with garlic clove, onion, and peppers. Add mixture to
pot with the carrot juice and soy milk and simmer on low heat for 20 minutes.
Place hot soup back in blender and blend in the avocado and then pour out of
blender and stir in the scallions. Serve warm or cool, but do not reheat once the
avocado is added. (serves 4)
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Chinese Apricot Stir Fry

Serving Size : 1

-------- ------------ --------------------------------
2 Extra Firm Tofu -- Cubed Into Bite
2 pk Mixed Vegetables -- Frozen

4 ts Apricot Preserves -- 100% Fruit
1 t Garlic Powder
4 tb Cooking Wine
6 tb Water
1 t Braggs' Liquid Amos
1/2 t Chinese Seasoning -- Salt Free
Adding 2 tbsp. of water in a pan and add the tofu. Put on a medium heat and once
the pan is hot, lower the heat. Turn the tofu frequently at first to prevent
sticking. Eventually, the water from the tofu will be released and it won�t have
to be turned so frequently. In a cup, mix the apricot preserves, cooking wine, 2
tbsp. water and the Braggs Aminos. Sprinkle half of this mixture over the tofu and
continue to simmer. Defrost the frozen vegetables in a microwave or steam on
stovetop. Once defrosted, add vegetables to the tofu. Sprinkle the remaining sauce
over tofu-vegetable mix and add the Chinese seasoning. Continue to simmer until
the liquid is largely cooked off. Amount Ingredient
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Chocolate Blended salad

Serving Size : 2

-------- ------------ --------------------------------
5 oz spinach
2 c frozen blueberries
1/2 c soy milk
1 med banana
3 medjool dates or 6 deglet
2 tbsp Cocoa powder (natural)
1 tbsp flax seeds ground
Blend all ingredients in a Vita-Mix or other powerful blender until smooth and
creamy. Serves 2.
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
Chocolate Cake with Chocolat/Macadamia/Hazelnt Icing

Serving Size : 12
Categories : Cakes Dessert New

-------- ------------ --------------------------------
1 2/3 c whole wheat flour

3 tsp baking soda
1 tsp baking powder
1 c beets, shredded
3/4 c carrots, shredded
1/2 c zucchini, shredded
1 1/2 c water
3 c dates pitted
1 c pineapple chunks in own juice, drained
1 whole banana
1 c walnuts chopped
1/2 c currants
1/2 c dates pitted, cut into 1/2" thick sections
` c unsweetened applesauce
1 c raw macadamia
1/3 c hazelnuts
2/3 c dates pitted
1 c soy milk
Preheat oven to 350 degrees. Mix flour, baking powder,and baking soda in a bowl.
In blender, blend 3 cups of dates, pineapple, banana, and applesauce together. In
a large bowl, mix beets, carrots, zucchini, blended mixture, cocoa powder,
currants, sliced dates, walnuts, and water. Add the flour mixture. Mix well and
spread in a nonstick baking pan. Bake for about 1 hour or until a toothpick
inserted into the center comes out clean.
Icing In powerful blender or food processor, blend all ingredients until smooth
and creamy. Place a dollop over warm cake and serve. (Serves 12)
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Chocolate Ice Bean Bars
Recipe By :
Serving Size :

-------- ------------ --------------------------------
1 c raw cashews
2 c dates, pitted
15 oz can pinto beans, drained
1/2 c cocoa powder (natural)
5 c cold water
Blend ingredients in a Vita-Mix or other powerful blender until smooth. Pour on a

baking sheet with sides or a glass baking pan and freeze overnight. Let ice cream
thaw slightly for 1 hour before serving, cut into bars.
Rating: 5
Rating:
- - - - - - - - - - - - - - - - - -
Chocolate Pecan Smoothie
Recipe By :
Serving Size : 1

-------- ------------ --------------------------------
5 oz organic baby spinach
1/4 c soy milk
1/2 banana
2 tbsp raw pecans
1/2 tbsp cocoa powder (natural)
1 tbsp ground flaxseeds
First liquefy spinach in soy milk and pomegranate juice. Then add all remaining
ingredients and blend until smooth. Serves 2.
Rating: 5
Rating:
- - - - - - - - - - - - - - - - - -
CHOPPED SALAD Dressing

Serving Size : 1

-------- ------------ --------------------------------
1/4 cup almond butter
1/2 cup liquid from canned garbanzo beans
1/4 cup ketchup
2 tablespoons lemon juice or mild vinegar
Prepare salad. Put dressing ingredients in a jar and shake vigorously until
blended. Toss all together.
ETL person
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Cinnamon Fruit Oatmeal

Serving Size : 2
Categories : Breakfast

-------- ------------ --------------------------------
1 c water
1/4 tsp cinnamon
1/2 c old fashinoned rolled oats
1/2 c blueberries, frozen
2 apples, chopped
2 tbsp walnuts, choppe
1/4 c raisins (optional)
prepare oatmeal the normal way.
Dr Fuhrman's preperation:
In a saucepan, combine water with vanilla and cinnamon. bring to a boil over igh
heat. Reduce the heat to a simmer and stir in the oats.
When the mixture starts to simmer, add the bluegerries. Remove from heat when
berries are heated through.
Cover and let stand for 15 minutes until thick and creamy.
Mix in apples, nuts, flax seeds, and raisins. Rating: 4
Eat for Health book

Rating:
- - - - - - - - - - - - - - - - - -
Citrus Salad with Carrot-Ginger Dressing
Recipe By :
Serving Size :

-------- ------------ --------------------------------
2 c carrot juice
1 baked potato, peeled
2 tsp ginger root, grated
1 clove garlic
3 whole dates pitted
1/4 tsp Asian toasted sesame oil
1/2 c raw cashew butter
1 tsp Bragg Liquid Amimos
Blend all dressing ingredients until smooth. In a dry skillet, lightly toast
sunflower and sesame seeds until just beginning to turn golden. Toss over a green
salad made from watercress, spinach, romaine lettuce, diced avocado, thinly sliced
sweet onion, and orange sections. Toss and sprinkle with sunflower and sesame
seeds.
Rating:
- - - - - - - - - - - - - - - - - -
Cleansing Blended salad

Serving Size : 1

-------- ------------ --------------------------------
8 oz Baby Lettuce Leaves
1 Orange
1 tb Lemon Juice
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Coconut Tropical Smoothie

Serving Size : 2
Categories : Dessert New Smoothies

-------- ------------ --------------------------------
1 c vanilla soy milk
1 c cubed fresh pineapple
1 c mangoes frozen
1/2 c orange juice
1/2 c coconut unsweetened and shredded
2 bananas frozen
1/2 c strawberries frozen
Blend all ingredients in a high-powered blender.
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -

Colcannon

Serving Size : 5

-------- ------------ --------------------------------
4 md Potato
1 lg Kale -- Bunch
1/4 c Water
1 t Vegebase
1/3 c Soy Milk -- Plain
Colcannon is an Irish dish of mashed potatoes and cabbage, usually seasoned with
butter, but this healthier version is delicious, too. Wash potatoes and cut into
fourths. Boil or steam until tender, about 15 minutes. Wash kale, remove tough
stems, and chop leaves. Steam until tender and drain well. Mix 1/4 C. water and
Vegebase in a nonstick skillet and saute onion until soft. Remove potato skins and
mash potatoes well, adding soymilk for a good consistency. Stir in kale and onions
and rewarm over low heat, if necessary. Serves 4-6.
Recipe By : Jean Myers from ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Coleslaw dressing by Julia
Recipe By : Julia
Serving Size : 1
Categories :

-------- ------------ --------------------------------
1 orange
6 tablespoons riesling vinegar
1/2 large avocado
1 cup papaya
blend
Julia
Julia
Rating:
- - - - - - - - - - - - - - - - - -
Convenience Soup

Serving Size : 1

-------- ------------ --------------------------------
10 oz Frozen Green Beans
10 oz Frozen Peas
10 oz Frozen Lima Beans
10 oz Frozen Asparagus Spears
10 oz Frozen Chopped Spinach
30 oz No-salt Diced Tomatoes
30 oz No-salt Black Beans
8 oz No-salt Tomato Sauce
1 tb Minced Onion Flakes
1 Bay Leafrlic Powder
1/4 t Garlic Powder
4 c Water
1/2 t Dried Thyme
1 1/2 ts Basil
In a large soup pot, combine all ingredients. Bring to a boil over medium heat,
stirring occasionally. Use a spoon to break up large clumps of frozen vegetables.
Cover and reduce heat to medium-low and simmer 1 hour or until vegetables are
tender. Remove and discard bay leaf before serving.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Corn Chowder Quick

Serving Size : 10
-------- ------------ --------------------------------
32 oz Soy Milk
1/2 c Water
16 oz Low Sodium Vegetable Broth
30 oz Frozen Corn
2 lb Carrots -- Chopped
3 Zuss
10 oz Frozen Broccoli
6 Celery Stalk
4 c Kale -- Chopped
1 t Mrs Dash
2 c Mushroom
2 md Potato
Cook all ingredients, except the corn and mushrooms, in a large pot on low flame.
After 20 minutes of cooking, remove the zucchini, broccoli and celery with some of
the liquid, add one cup of the corn, and blend. Add this creamed mixture back into
the soup. Add the rest of the corn and mushrooms and cook another 15 minutes.
NOTES : This makes 10 - 2 cup servings. Pressure cooking: cook the first group of
food for 2 minutes and spray pan to cool. Cook second group for 1 minute and spray
to cool. I could only fit 2 cups of kale and 16 ounces of corn in the pot along
with the rest of the ingredients.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cranberry Waldorf Salad

Serving Size : 1
Categories : Salads And Dressings Vegetarian

-------- ------------ --------------------------------
Chop apples, celery, cranberries, nuts and raisins and put into a bowl. Add lemon
juice and spices. This makes a beautiful and great tasting relish or can be
mounded on top of lettuce as a salad. As a variation, you can add shredded lettuce
and or bean sprouts in any amount you like.
NOTES : *enough to coat chpped apple
Recipe By : Joanne from ETL web
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Crazy about Carrot Salad
Recipe By :
Serving Size :

-------- ------------ --------------------------------
8 med carrots, shredded
1/2 c raisins
4 tbsp orange juice
1/4 tsp cinnamon, or to taste
Combine carrots and raisins. Add orange juice and cinnamon and mix all together.
Rating:
- - - - - - - - - - - - - - - - - -
Creamed Black Fig Salad

Serving Size : 1
Categories :

-------- ------------ --------------------------------
5 oz Baby Spinach
5 oz Baby Romaine
1 Avocado
1/2 c Unsweetened Soy Milk
6 Black Mission Figs -- Dried
4 Ice Cubes
Blend the avocado and soy milk together then add the rest of the ingredients to
the blender or VitaMix machine until creamy smooth milkshake smooth. If using a
regular blender use a carrot stick as a tool to mix the ingredients so they
completely blend Amount Ingredient
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Creamy Asparagus Soup

Serving Size : 7

-------- ------------ --------------------------------
3 lb Asparagus
4 ts Vogue Vegebase
4 1/2 c Water
2 md Carrot -- Chopped Fine
6 Garlic -- Pressed Or Minced
1/2 c Raw Cashews
Cut off the tough base of the asparagus and discard. Cut off two inches of the
asparagus tips and stew on a low heat in one cup of water for about 3 minutes and
save with liquid. In a 4-quart heavy saucepan, add onions, remaining asparagus
stalks, garlic, onion, seasonings, water, and the liquid from the asparagus tips.
Simmer, covered, for 20 minutes, or until asparagus pieces are tender. Pur�e soup
in blender. In final batch, puree cashews as well. Return to 4-quart saucepan,
thin with water if desired. Add asparagus tips and serve. Serves 7.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Creamy Balsamic Dressing

Serving Size : 4

-------- ------------ --------------------------------
1 Avocado
1 t All Fruit Apricot Jam
not only will contribute nutrients but you will absorb more of those cancer-
fighting nutrients like lycopene and quercetin. Thus, pairing Blend all
ingredients. (Serves 4)
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Creamy Banana Smoothie

Serving Size :
Categories : Dessert Smoothies

-------- ------------ --------------------------------
1 banana
1 c soy milk
1 c strawberries or blueberries
Blend all ingredients together in a Vita-Mix or other powerful blender. Rating: 5

Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
CREAMY BLUEBERRY DRESSING

Serving Size : 1

-------- ------------ --------------------------------
2 cups blueberries -- frozen and thawed
2 tablespoons spicy pecan vinegar
1/4 cup raw cashews
1 tablespoon flaxseeds -- ground
Serve over romaine lettuce, fruit, berries and nuts.
Dr Fuhrman Rating: 5
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Creamy Butternut Squash Soup

Serving Size : 1
Categories : Soup

-------- ------------ --------------------------------
2 cups water
1 can low sodium vegetable broth
2 cups soy milk
2 onion -- cut in half
6 carrot -- slices in large slic
5 celery sticks -- sliced in 1/2 in sli
2 medium zucchini -- cut into large peice
2 whole butternut squash -- peeled and cubed
3 tablespoons vegizest
1 teaspoon spike or mrs dash
1 teaspoon ground cloves
1 teaspoon nutmeg
1 pound mushroom -- cut into bite size
Place everything in soup pot except mushrooms. Boil and then simmer for � hour.
Blend everything. Add mushrooms. Cook another � hour.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Creamy Fruit and Berry Smoothie
Recipe By :
Serving Size : 1

-------- ------------ --------------------------------
1/4 c strawberries
1/4 c peaches frozen
1/2 banana
Blend all ingredients together in a high powered blender. Serves 2.
Rating:
- - - - - - - - - - - - - - - - - -
Creamy Garlic and Onion Dressing

Serving Size : 1

-------- ------------ --------------------------------
1/2 c Cashews -- Raw
1/2 c Soy Milk
1 tb Onion Powder
1 Garlic
1 tb Chives
1 tb Lemon Juice
Blend all ingredients until smooth and creamy.
Recipe By : Thad Roe From ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Creamy Peanut Butter Soup

Serving Size :

-------- ------------ --------------------------------
1 bunch kale (de-stemmed and torn into bite sized pieces)
1 med butternut squash
1 c broccoli florets
1/2 c lentils
1 med beets, shredded
6 c carrot juice
1 sm zucchini (cut into chunks)
1/2 c cashews
12 dates
1/2 c unsweetened applesauce
2 c soy milk
1 tsp natural peanut butter
4 oz spinach
Simmer first seven ingredients, adding water if needed, for 45 minutes or until
vegetables are very tender. Blend all ingredients until smooth and creamy. Adjust
sweetness by adding more dates if needed. Add enough soy milk to thin to
appropriate consistency.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Creamy Sesame Dressing

Serving Size :

-------- ------------ --------------------------------
1 c soy milk
2/3 c unhulled sesame seeds, lightly toasted
2 tbsp riesling raisin vinegar or seasoned rice vinegar
1 tsp toasted sesame oil
7 dates pitted soaked in water for 30 minutes
1/2 clove garlic
2 tbsp sesame seeds unhulled, lightly toasted
blend all ingredients, except for the 2 Tablespoons sesame seeds, until smooth and
creamy. Stir in remaining sesame seeds, Use soaking water from dates to thin if
needed.
This is supposed to be good on top of the Asparagus Shitake Salad
Eat for Health book

Rating:
- - - - - - - - - - - - - - - - - -
Crisco Icning
Recipe By :
Serving Size :

-------- ------------ --------------------------------
1 c Milk
3 tbsp Flour
3/4 c crisco
1 tsp vanilla
1 c Sugar
mix the two instruction groups together with a blender until creamy and smooth
12/08
I like lots of icining so do two batches per one batch of cake recipe
Rating:
- - - - - - - - - - - - - - - - - -
Cruhchy Onion Chicken
Recipe By : magazine
Serving Size : 4
Categories : Leon's favorite

-------- ------------ --------------------------------
2 c French's original or cheddar french fried onions
4 chicken breasts boneless
1 Egg, beaten
Crush french friend onions in plastic bag

Dip checken into egg; then coat in onion crumbs
Bake at 400 degrees for 20 minutes until no longer pink in center
I made this dish using chicken thighs. Leon loved it but it took longer to cook
them. For average size thighs it should take about a half hour at 425 degrees.
Rating: 5
- - - - - - - - - - - - - - - - - -
Cucumber Dressing

Serving Size : 2

-------- ------------ --------------------------------
1/4 Avocado
1 Cucumbers
1 Pear
1 Garlic
2 tb Lemon Juice
1 tb Dill -- Chopped
1 tb Cilantro -- Finely Chopped
1 tb Vegebase
2 tb Pear Vinegar
Blend
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Cuke Salad with Walnuts

Serving Size : 1

-------- ------------ --------------------------------
2 md Cucumber -- Thinly Sliced *
1 sm Yellow Sweet Pepper -- Julienned *
1 tb Water
1 tb Red Wine Vinegar
1/2 tb Basil
1/8 t Mrs Dash
3 tb Walnuts -- Chopped -- Toasted
In a medium mixing bowl combine cucumber slices and sweet pepper strips. Set
aside.For vinaigrette, in a screw-top jar combine water, red wine vinegar, basil,
salt, pepper, and dash ground red pepper. Cover and shake well. Pour vinaigrette
over cucumber mixture. Toss lightly to coat. Cover and refrigerate for 4 to 24
hours.Before serving, stir in walnuts. Makes 4 to 6 servings.Make-ahead tip:
Prepare salad. Toss lightly to coat with dressing. Cover and refrigerate for 4 to
24 hours.
NOTES : * 3 1/2 cups * 3/4 cups
Recipe By : ETL Pam from Westwood, NJ
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
D'Anjou Veggies
Recipe By :
Serving Size : 4

-------- ------------ --------------------------------
4 c fresh green beans, cut into 1 inch pieces
6 carrots, chopped
4 tomatoes, fresh & chopped
1 med onion, cut in large pieces
1 c sun dried tomatoes, soaked for at leas an hour & cut up
1 tbsp vegiZest
1/2 tsp Italian herb seasoning
1/4 c fresh parsley, chopped
4 tsp D'Ajou Pear Vinegar
1/2 c sesame seeds or cocount, toasted (optional)
Saute' vegetables, seasonings and parsely in 1/8 cup water until vegetables are
just fork-tender. Add vinegar and saute' 2 more minutes. If desired, place sesame
seeds or coconut in a small pan and toast on low heat, stirring constantly until
light brown. Sprinkle over veggie mixture. Serves 4.
Rating:
- - - - - - - - - - - - - - - - - -
Dash's Salsa

Serving Size : 1
Categories : Dressings

-------- ------------ --------------------------------
1 lg Red Pepper -- Cut Into 1/2"
1 c Corn -- Cooked
1/4 c Onion -- Minced
1 tb Mrs. Dash Seasoning
2 tb Lemon Juice
1 tb Honey
1/4 c Parsley -- Fresh
Combine red pepper, corn, onion, Mrs. Dash� Extra Spicy Seasoning Blend, lemon
juice, olive oil and honey. Mix well and refrigerate.
Recipe By : Mrs Dash
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Date-Nut Balls

Serving Size : 1

-------- ------------ --------------------------------
1/2 c Blanched Almonds

1/2 c Sunflower Seeds
2 tb Raw Cashew Butter
1 tb Flaxseed
In a Vita-Mix or coffee grinder, grind the sunflower seeds and almonds into a
powdered meal. Knead all ingredients together and form into little nut balls.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Delicious Fruit Smoothie

Serving Size : 2

-------- ------------ --------------------------------
1 c pomegranate juice or fresh apple
1 banana
1 pear
1/2 c strawberries frozen
Blend all ingredients together & enjoy!!
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
Dip Eggplant Hummus Dip

Serving Size : 1
Categories : Dips

-------- ------------ --------------------------------
1 medium eggplant -- baked
1 cup chickpeas -- with liquid
1/4 cup raw unhullled sesame seeds
1/4 cup scallion
2 cloves garlic
1 tablespoon shredded horseradish
1 tablespoon lemon
Blend all ingredients thoroughly in highpowered blender (Vitamix or Blend-Tec).

Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Dr Fuhrman's famous Anti-Cancer Soup
Recipe By :
Serving Size : 10

-------- ------------ --------------------------------
1 c Split Peas -- * See Note
4 md Onion
8 Zucchini
3 st Leek
5 lb Carrot
2 Celery
1 c Cashews -- *
2 tb Vege Base
1 pk Mushroom -- * See Note
6 oz Tvp (textured Vegetable Protein) Optional
Rating:
- - - - - - - - - - - - - - - - - -
Dr. Fuhrman's Blueberr/Flax Yogurt
Recipe By : Dr. Fuhrman

Serving Size : 1
Categories :

-------- ------------ --------------------------------
2 cups blueberries, frozen -- * see note
3/4 cup soy milk
1 tablespoon flax seeds
3 dates -- *
Blend until smooth in blender or Vitamix. Great for the kids lunches, and for
after school snacs.
NOTES : * or fresh
Dr. Fuhrman
Dr. Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Dr. Fuhrman's Patriotic Salad

Serving Size : 1
Categories :

-------- ------------ --------------------------------
1 cup frozen blueberries -- * see note
1 cup frozen strawberries -- * see note
9 lettuce leaves
1 banana
1/2 cup soy milk
Blend banana and soy milk to make topping. Arrange berries and lettuce leaves in
a bowl. Pour topping over fruit and serve.
NOTES : * or fresh blueberries * or fresh strawberries
Dr. Fuhrman
Dr. Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Easy No-Bake Thumbprint Cookies

Serving Size : 10
Categories : Cookies Dessert

-------- ------------ --------------------------------
3 1/2 c rollled oats
8 medjool dates, pitted
1 1/3 c unsweetened soy milk
1 1/2 c raw almond butter
3/4 c coconut, reserving 1/4 c (optional)
Grind oats slightly in a high-powered blender. Pour into a bowl and mix with
dates, soy milk, almond butter, and coconut.
Form into balls and press down in middle with thumb and place a small amount of
fruit preserves in the indentation or roll in reserved coconut.
Refrigerate before eating.
Rating: 5
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
Egg White Omelette

Serving Size : 2
Categories : Vegetables

-------- ------------ --------------------------------
1/2 medium onion, -- diced
1/2 medium pepper -- * see note
1/2 cup mushroom -- * see note
1/2 cup tomato -- diced
2 egg white
Saute the onions, pepper, and mushrooms in some of the liquid from the canned
mushrooms (or instead, with the diced tomato broth), then add egg whites and cook.
NOTES : * red or green, diced * canned or fresh mushrooms, diced, liquid reserved
Dr Joel Fuhrman
Dr Joel Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Eggplant Adzuki
Recipe By : NewslettersETL
Serving Size : 4

-------- ------------ --------------------------------
1 cup celery -- chopped
1 cup green pepper -- chopped
4 cups adzuki beans
2 cups onion -- chopped
3 cloves garlic -- diced
2 cups tomato sauce -- no salt
1 eggplant -- peeled and cut into
1 tablespoon VegeBase
Soak adzuki beans and cook in water with one cup of chopped onion added on low
flame for 1.5 hour. In a large non-stick skillet cook the sliced eggplant in the
tomato sauce for a few minutes then add the rest of the onion, pepper, celery and
spices and cook for another 5 minutes. Arrange the eggplant in a baking dish and
cover with the sauce from the pot continuing to cook in the oven uncovered at 350
for 25 minutes. Serve in squares with some adzuki beans on top. Arrange the
eggplant
ETL
NewslettersETL
Rating:
- - - - - - - - - - - - - - - - - -
Eggplant Hummus Spread

Serving Size : 1
Categories : Sauce/Gravy/Relishes

-------- ------------ --------------------------------
1 eggplant -- * see note
1 cup chickpeas -- cooked
2 tablespoons tahini
5 cloves garlic -- finely chopped
1/3 can bean liquid -- or water
1 tablespoon onion flakes
Blend all ingredients in blender until smooth and creamy.
NOTES : * baked at 350 for 45
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Eggplant Patties

Serving Size : 4
Categories : Vegetables Vegetarian

-------- ------------ --------------------------------
2 Eggplants -- Peeled And Sliced
4 Garlic -- Minced
1 tb Rosemary -- Chopped
1 tb Bragg's Liquid Aminos

Slice eggplant into 1/2 inch-thick patties. Mix together all ingredients in a
flat-bottom bowl. Let the eggplant patties marinate in the mixture for 15-20
seconds. Wet napkin with olive oil and wipe down a nonstick baking tray or
aluminum foil at 350 degrees for 20-25 minutes. Mushrooms can be used instead of
or in addition to the eggplant.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Eggplant-Hummus Dip

Serving Size :
Categories : Dips New

-------- ------------ --------------------------------
1 med eggplant baked
1 c chickpeas with liquid
1/4 c sesame seeds, unhulled raw
1/4 c scallions
2 clove garlic
1 tbsp horseradish shredded
1 tbsp lemon juice
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
ETL Mushroom Sauce with Spinach

Serving Size : 1

-------- ------------ --------------------------------
2 pounds spinach
1 pound white mushrooms -- divided
1/4 cup light soy milk
1 white onions -- chopped
1/2 teaspoon garlic powder
2 tablespoons whole wheat flour
Steam the spinach with half of the mushrooms for 10 minutes, then remove it from
the pot and drain. Take the other half of the mushrooms and gently heat in a pot
with the soymilk, onion, garlic, and flour for 15 minutes. Blend the heated
mixture in a blender, food processor, or a Vita-Mix and pour each separate serving
of steamed spinach and mushrooms.
ETL person
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
ETL Roasted Vegetable Salad

Serving Size : 1

-------- ------------ --------------------------------
I roast mushrooms, asparagus, onions and red peppers that I have marinated in a
cornstarch, water and herb mixture. I top lettuce with the roasted vegetables and
add garbanzo beans and a small amount of balsamic vinegar.
ETL person
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Fast Butternut Vegetable Bean Soup

Serving Size : 12
Categories : Soups

-------- ------------ --------------------------------
4 cups Imagine Creamy Butternut Squash Soup
15 ounces black bean soup -- no sodium
2 cups carrot juice
2 cups water
1/2 head cabbage -- shredded
4 tablespoons VegiZest
4 cups broccoli florets -- chopped and frozen
1 cup onion -- frozen & chopped
2 cups kale or other green -- frozen & chopped
1 cup mixed vegetables (peas, carrots, corn) -- frozen
15 ounces can cannellini beans -- no sodium
15 ounces red beans -- no sodium
2 teaspoons garlic powder
1/4 teaspoon nutmeg
1 tablespoon spike -- no sodium
1/2 cup cashews -- raw
4 cups baby spinach -- 6 -8 ounce bag
1/4 cup walnuts -- chopped
In large saucepan, simmer all ingredients except cashew nuts, spinach and walnuts
for 40 minutes. Blend 1/4 of cooked mixture with cashew nuts until very smooth.
Add back to remaining soup and add the fresh spinach. Spinach will wilt in hot
soup. Serve sprinkled with chopped walnuts.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Favorite Chicken Burger
Serving Size : 4

-------- ------------ --------------------------------
1 1/2 lb ground chicken (or turkey)
1/2 onions
1/4 c dried breadcrumbs
1/4 c dijon mustard
1 clove garlic minced
Heat grill to high. In a medium bowl, use a fork to gently combine chicken with
all other ingredients. Gently form mixture into four 1 in ch thick patties.
Lightly oil grill. Place patties on hottest part of grill; sear util browned, 1
to 2 minutes per side. Move the patties to coller part of grill; continue
grilling until cooked through. 5 to 10 minutes per side.
I'm upping the onions in this recipe because Leon said it was a little dry when I
cooked the burgers on the George forman grill. Rating: 4
Paulette
Rating:
- - - - - - - - - - - - - - - - - -
Favorite Strawberry Nana Pie

Serving Size : 8

-------- ------------ --------------------------------
1 cup cashew
1 cup dates
10 large organic strawberries

2 banana
4 medjool dates or 8 neglet noor dates
1 teaspoon lemon juice
1 quart organic strawberries -- sliced
5 organic strawberries -- sliced
2 tablespoons unsweetened coconut -- optional
Instructions: To make the pie shell, place cashews in a food processor and chop
well. Add the dates and process until well mixed. Press firmly on the bottom and
up the sides of a pie plate.
For the pie filling, blend together the 10 strawberries, bananas, dates, and lemon
juice until smooth. Remove to bowl and fold in the quart of sliced strawberries.
Pour into pie shell and decorate with 4-6 sliced strawberries. If desired,
sprinkle coconut over the top. Chill in refrigerator at least two hours before
serving
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Fig & Blueberry Sorbet

Serving Size : 2

-------- ------------ --------------------------------
10 ounces blueberries, frozen
2 dried figs
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Figanana Ice Cream

Serving Size : 4

-------- ------------ --------------------------------
1/4 cup soy milk
1 tablespoon black fig vinegar
2 frozen bananas
4 dried figs
Make sure to freeze ripe bananas at least 24 hours before making this. Blend all
ingredients
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Four Fruit Carob Smoothie

Serving Size : 1

-------- ------------ --------------------------------
1/2 pomegranate juice
1/2 orange cut in half
1/2 banana
1/4 c raspberries
Pour pomegranate juice in a blender to the top of the blades. Add rest of
ingredients & blend until smooth. Rating: 5
ETL person
Rating:
- - - - - - - - - - - - - - - - - -

French Minted Pea Soup

Serving Size : 4
Categories : Soup

-------- ------------ --------------------------------
10 oz Green Peas -- Frozen
1 sm Onion -- Chopped
1 Garlic
1 bn Fresh Mint (save A Few Leaves For Garnish)
3 tb Vegizest
3 c Water
3 Dates -- Pitted
1/2 c Cashews -- Raw
4 c Romaine Lettuce -- Shredded
4 ts Lemon Juice
2 tb Fresh Snipped Chives -- Optional
Simmer peas, onions, garlic, mint and VegiZest in water for about 7 minutes. Blend
pea mixture, dates and enough broth to liquefy. Add cashews and blend. Add rest of
broth and blend to reach a creamy consistency. Mix in shredded lettuce, lemon
juice, Spike and chives.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Frozen Banana Fluff

Serving Size : 2

-------- ------------ --------------------------------
1 Banana
Peel and freeze the ripe banana in plastic bag or kitchenware. Place the soymilkin
the food processor, with the S blade in place. Turn the machine on and drop in
small slices of frozen banana, one by one. Add ground flaxseed to the top.
NOTES : * vanilla soymilk
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Fruit & Lettuce Smoothie

Serving Size : 1
Categories : Blended Salad Vegetarian

-------- ------------ --------------------------------
1 Peach
3/4 c Berries -- Frozen
1 tb Flax Seed
1/2 Banana
1/2 Romaine Lettuce
Blend, I'm going to try this without ice first unless it needs more liquid
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Fruit Salad
Recipe By :
Serving Size : 1
Categories :

-------- ------------ --------------------------------
Pineapple orande sw onion rosemarry red wine vinegar
Rating:
- - - - - - - - - - - - - - - - - -
Fruit Truffles

Serving Size : 1

-------- ------------ --------------------------------
1/3 c Almonds -- Lightly Toasted
1/2 c Prunes -- Pitted
1/2 c Dried Apricots
1 md Lemon Peel -- Finely Grated
1 tb Orange Juice
1 tb Honey
1/4 t Ground Cinnamon
Place the almonds in a food processor, and process until finely ground. Transfer
to a small bowl and set aside. Process the dried fruit until finely chopped. Pulse
in the lemon peel, 2 tablespoons of the almonds, and the juice, honey and
cinnamon. Wet your hands. Roll the fruit paste into 20 1 inch balls. Roll the
remaining almonds to coat well. Set on waxed paper to dry. Place in mini paper
candy cups if desired. Can be refrigerated up to 1 week. Makes 20
Per truffle: 34 cal, 1 g pro, 6g carb, 1g fat, 0g sat fat, 0mg chol, 1g fibre, 1
mg sodium
Recipe By : Moom from ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Fruity Chococolate Smoothie
Recipe By : Me
Serving Size : 1

-------- ------------ --------------------------------
1 apples
1/2 banana
1/2 oz sesame seeds (optional)
In a Vita-Mix or blender add the apples first then the cocoa powder. Then add the
blueberries and banana. Blend until smooth. Grind the sesame seeds in a coffee
mill and sprinkle on top of the smoothie. Rating: 5
Me
Rating:
- - - - - - - - - - - - - - - - - -
Fruity Herb Dressing
Recipe By :
Serving Size : 1

-------- ------------ --------------------------------
2 bay leaf
2 cloves garlic
2 shallot
1/4 teaspoon tarragon
2 dates
1/3 cup black fig vinegar
Mix in blender with 1/2 cup water or soy milk
Rating: 5
Rating:
- - - - - - - - - - - - - - - - - -
Garbanzo Burgers
Serving Size : 1

-------- ------------ --------------------------------
1/2 c Water
Garbanzo Burgers- Mix in blender- 1 1/2 cups or 1 can garbanzo beans(well drained)
3/4 cup of soy milk Mix in bowl- 2 cups of quick oats 1/2 cup ground walnuts 1/2
tsp garlic powder 1/2 tsp onion powder 1/4 tsp sage a few shakes of pepper you can
add any spices you like Add wet ingredients to dry ingredients. Form into thin
patties and "fry" until slightly browned(I just cooked them on medium-low for a
few minutes on each side).
Recipe By : Jen
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Garden of Eden

Serving Size : 1
Categories :

-------- ------------ --------------------------------
6 oz Baby Spinach
4 Figs -- * See Note
2 tb Fig Vinegar
NOTES : * figs soaked overnight in 1/4 cup soy milk
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Garlicky Spinach
Recipe By : Diabetes newsletter

Serving Size : 2

-------- ------------ --------------------------------
16 ounces bag frozen spinach -- defrosted
4 cloves garlic -- chopped
1 cup oil free tomato sauce
Mix the spinach and chopped garlic into a pot with the oil-free tomato sauce.
Simmer on a low flame for 15 minutes, stirring occasionally. Serves two.
Diabetes newsletter
Diabetes newsletter
Rating:
- - - - - - - - - - - - - - - - - -
Gazpacho - Watermelon
Recipe By :
Serving Size : 1

-------- ------------ --------------------------------
6 cups watermelon -- cubed and seeded
2 apples -- cored & chopped
1 medium onion -- finely chopped
1/2 cup green pepper -- diced
1 teaspoon basil -- dried
1/4 teaspoon chili powder
1 tablespoon cider vinegar
Puree the watermelon in a blender until smooth. Pour into a bowl and stir in the
remaining ingredients. Refrigerate until well chilled (about 2 hours). Not only is
this ridiculously easy, it is GREAT for hot weather.
Rating:
- - - - - - - - - - - - - - - - - -

Gerry's Chocolate Pudding
Recipe By :
Serving Size :

-------- ------------ --------------------------------
2 bananas ripe
1 tsp walnuts, choppe
1 tsp sunflower seeds
1 tsp sesame seeds
1 tsp flax seed
2 tsp nutritional yeast
4 big romaine lettuce leaves
6 dates
1/2 c unsweetened soy milk
4 tsp unsweetened cocoa powder
1/2 c spinach, chopped frozen
1/2 avocado
Blend until smooth.
Rating:
- - - - - - - - - - - - - - - - - -
Gobs

Serving Size :

-------- ------------ --------------------------------
2 c Sugar
1/2 c shortning
2 eggs
4 c Flour
2 tsp Baking Soda
1 tsp baking powder
1/2 tsp Salt
1/2 c cocoa powder
add alternately the cream mixture and the sifted mixture with 1 cup sour milk &
3/4 c boiling water, very slow until just right. drop on ungreased cookie sheet.
bake at 350 for 5 minutes.
12/08: In my oven on Kelly lane bake them for 8 minutes at 350.

If you double the batch it gets really hard to stir the mixture so you may want to
do it in two batches and use the mixer. The mixer is to small to mix two batches.
Rating:
- - - - - - - - - - - - - - - - - -
Goji Oat Clusters
Recipe By :
Serving Size :

-------- ------------ --------------------------------
1 1/2 banana
1 c unsweetened applesauce
3/4 c date sugar
2/3 c whole wheat flour
1 1/4 tsp arrowroot powder
2/3 c walnuts, ground
2 tsp cinnamon
1/2 tsp nutmeg
3/4 c oats
1/4 c Goji berries
1/4 c raisins or currants
6 dates, chopped, pitted
1/2 c walnuts, chopped
Preheat oven to 375 degrees. Blend bananas, applesauce, vanilla, and date sugar in
blender until creamy. In a large mixing bowl, combine the flour, arrowroot powder,
ground nuts, cinnamon and nutmeg. Add the blended wet ingredients to the dry
ingredients and mix well. Stir in oats, Goji berries, raisins, dates, and chopped
nuts. Bake for 10 minutes.
Rating:
- - - - - - - - - - - - - - - - - -
Goji Oatmeal Clusters
Recipe By : eTL Newsletters

Serving Size :
Categories : Cookies Dessert New

-------- ------------ --------------------------------
1 1/2 banana
1 c date sugar
2/3 c walnuts ground
2/3 c whole grain flour
1 1/4 tsp aluminum-free baking powder
2 tsp cinnamon
1/2 tsp nutmeg
3/4 c oatmeal
1/4 c Goji berries
1/4 c raisins
6 dates pitted & chopped
1/2 c walnuts chopped
Blend bananas, applesauce, vanilla, and date sugar in blender until creamy. In a
large mixing bowl, combine the flour, baking powder, cinnamon, and nutmeg. Then
add the blended moist ingredients and mix. Stir in oatmeal, chopped nuts, dates,
and raisins. Use a large spoon to drop mixture on a non-stick baking sheet and
bake for 20 minutes at 350 degrees.
eTL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Golden Delicious Cheese

Serving Size :
Categories : Cheese New

-------- ------------ --------------------------------
1 c raw cashews
1/2 c raw blanched almonds
2 golden delicious apples, peeled, cored, and sliced
Grind the cashews and almonds into a powdered meal in a VitaMix or coffee grinder,
then blend the ground nuts with the apple slices. Spread the mixture into a flat
storage dish, uncovered,and store in the refrigerator until it hardens, somewhat
like cheese.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Got Greens Smoothie
Recipe By :
Serving Size :

-------- ------------ --------------------------------
3 ounces f resh organic aby spinach
2 cups fre sh or frozen ineapple cubes
3 kiwis
1/2 avocad o
1 banana
Blend all ingredients i a Vita-Mix or other powerful blender until smooth and
creamy.
Rating:
- - - - - - - - - - - - - - - - - -
Grandma Tillie's Eggplant Dip

Serving Size : 2

-------- ------------ --------------------------------
1 Eggplant
1 Tomato -- Diced
1 Green Pepper -- * See Note
1 lg Onion -- Diced
Bake the eggplant in the oven at 350 degrees for 1 hour, or microwave it for 8-11
minutes. In a covered, shallow pan or pot, steam-fry the tomato, pepper, and onion
until soft. Scoop out or peel the eggplant and blend it with the steamed
vegetables and seasoning.
NOTES : * dash of Mrs. Dash seasoning
Recipe By : Dr. Joel Furhman
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Gravy Eggplant

Serving Size : 1

-------- ------------ --------------------------------
2 c Water
1 Eggplant
1 tb Bouillon
3/4 c Cashews
1/2 t Onion Powder
1/4 t Garlic Powder
1/8 t Sage
1/8 t Thyme
Cook eggplant at 350 for about 1 to 1 1/2 hours (till very tender) Peel eggplant
Put the eggplant pulp in the water with all the seasonings. Let simmer for about 5
or so minutes
Transfer all to the blender with the cashews.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Great Greens

Serving Size : 2

-------- ------------ --------------------------------
2 Garlic
1 t Dill
2 tb Vegebase
1 t Basil
2 tb Spicy Pecan Vinegar
Wash greens twice to get off all sand and dirt. Steam for 5 minutes and transfer
to bowl. Add mix of vinegar, garlic, VegeBase, dill, basil and toss.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Greek Chick Pea Salad

Serving Size : 1

-------- ------------ --------------------------------
16 oz Garbanzo Beans
1 Potato -- Boiled
3 Plum Tomatoes -- Chopped
1 Onion -- Chopped
1 Green Apples -- Peeled -- Cored & Chop
1/2 t Chopped Cilantro
12 Pecan Halves -- Chopped
1 Cucumber -- Chopped
Mix all ingredients together
Recipe By : Lisa Fuhrman
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Greek Lentil Soup

Serving Size : 1
Categories : Soup

-------- ------------ --------------------------------
2 cups dried lentils
28 ounces whole peeled tomatoes
2 tablespoons fig vinegar
2 cups currents
2 stalks leeks -- finely chopped
1 large onion -- chopped
1/8 teaspoon cumin
3 tablespoons parsley -- minced
1 teaspoon ground coriander
8 cups wate
Combine all ingredients in large soup pot and cook on a low flame about 45
minutes, stirring occasionally until lentils are soft.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Green Banana Power Blended Salad
Serving Size : 2

-------- ------------ --------------------------------
2 1/2 ounces baby spinach
3 1/2 ounces romaine lettuce
1 banana
1/2 avocado
5 medjool dates
1 tablespoon black fig vinegar -- optional
Blend well into a smooth pudding-like consistency in the food processor, Vita-Mix,
or a powerful blender by shoving the lettuce down into the blades with a cucumber
or carrot used as a plunging tool. Blending raw greens until smooth greatly
increase the absorption of nutrients from out digestive tract, delivering a
powerful nutrient punch. Serves 2.
Dr Furhman
Dr Furhman
Rating:
- - - - - - - - - - - - - - - - - -
GREEN BERRY SMOOTHIE

Serving Size : 1

-------- ------------ --------------------------------
4 oz Spinach -- Or Lettuce
2 tb Flaxseeds -- Ground
2 c Blueberries -- Fresh Or Frozen
1 Apple -- Or Pear
1 Banana
1/2 c Juice -- Or Soy Milk
1/2 c Pomegranate Juice
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Green Citrus Medley

Serving Size : 1

-------- ------------ --------------------------------
9 oz Romaine Lettuce -- * See Note
1 Orange -- Peeled
1 c Pineapple Juice -- Fresh
NOTES : * or leaf lettuce
Recipe By : Dr Joel Furhman
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Green Gorilla

Serving Size : 1
-------- ------------ --------------------------------
5 oz Spinach
1/2 Avocado
1 Banana
Start the avcado blending with the banana and then add the lettuce and spinach.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Green Martian Sauce
Recipe By : Joanne Stepaniak - Jen's friend

Serving Size : 1

-------- ------------ --------------------------------
1 pound dino or lacinato kale
1 pound carrots
1/4 cup pecans
2 teaspoons garlic -- crushed
Wash kale and remove the thickest part of the stem(I used as much of the stem as I
could). Chop leaves. Wash and chop carrots. Place 2 cups of water, kale, carrots
and garlic in a dutch oven. Bring to a boil, cover tightly and reduce heat to
medium low(or you could steam them and use the steaming water in the blender).
Cook until veggies are tender. Place all ingredients from the pot into a blender
along with the pecans(If you have a small blender, do this in batches. If you have
a VitaMix or a K-Tec Champ HP3 you can do it in one batch. Just make sure to open
the steam vent and cover it with a paper towel!). Blend until smooth. Pour into
pot, add salt if desired(obviously not for ETL'ers). Reheat and serve.
This can be served as a sauce over brown rice, potatoes(sweet potatoes would be
great!) or whole grain pasta. Or you can just do what I did and eat it like a
soup! My kids really enjoyed it over brown rice. What a satisfying way to get your
greens! The pecans and carrots seem to overcome the natural bitterness of the
kale. I would say the recipe makes 3 very hearty bowls of soup.
Joanne Stepaniak - Jen's friend

Joanne Stepaniak - Jen's friend
Rating:
- - - - - - - - - - - - - - - - - -
Green Onion Mashed Potatoes

Serving Size : 6

-------- ------------ --------------------------------
12 md Russet Or Yukon Gold Potatoes -- * See Note
1 c Plain Soymilk
1 c Green Onion -- Minced
Boil the potatoes in water to cover until tender. Drain them and mash them in the
pot. Beat in the soymilk (or alternate) and green onions, and season with salt and
pepper to taste. Serve hot with gravy. NOTE: Leftovers are delicious made into
little "cakes" and browned over medium heat in a heavy lightly-oiled or non-stick
skillet. Boil the potatoes in water to cover until tender. Drain them and mash
them in the pot. Beat in the soymilk (or alternate) and green onions, and season
with salt and pepper to taste. Serve hot with gravy. NOTE: Leftovers are delicious
made into little "cakes" and browned over medium heat in a heavy lightly-oiled or
non-stick skillet.
NOTES : * peeled and cut into even chunks
Recipe By : Internet Vegetarian site
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Green Velvet Dressing

Serving Size : 4
Categories :

-------- ------------ --------------------------------
1 cup water
1/2 cup lemon juice
1/2 cup tahini
1/4 cup fresh parsley -- chopped
2 cloves garlic -- peeled and chopped
1/2 tablespoon fresh dill -- chopped
1/2 tablespoon fresh tarragon -- chopped, optional
2 teaspoons bragg liquid aminos
Combine all ingredients in blender. Blend until smooth. Sauce should be the
consistency of heavy cream. If too thick add more water or lemon juice.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Haullah Bread

Serving Size : 1
Categories : Bread

-------- ------------ --------------------------------
1/2 c Milk
1/4 c Water
1 Egg
3 c Gold Medow Better For Bread Flour
1/3 c Sugar
1 t Salt
1/4 c Margarine Or Butter -- Softened
3 1/2 ts Regular Active Dry Yeast
1. Place all dough ingredients in breadpan in the order listed. Select Sweet Dough
cycle. 2. Grease cookie sheet. Divide dought into 3 equal peces. Roll each piece
into 20 inch rope on lightly floured surface. Place ropes close together on cookie
sheet. Braid gently and loosely. Press ends together to fasten. Cover; let rise in
warm place 1 to 1 1/4 hours or until almost double. 3. Heat oven to 350 degrees.
Brush dough with 1 egg, beaten, if desired. Bake 25 to 30 minutes or until golden
brown. Cool on wire rack.
Recipe By : Brenda
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Hawaiian Sweet Potato Pie

Serving Size : 4

-------- ------------ --------------------------------
5 Sweet Potato -- * See Note
1 1/2 c Orange Juice
1 cn Pineapple -- * See Note
Bake sweet potatoes at 400 degrees for 90 minutes or until soft. Let cool. Peel
off skin. Mash in a food processor or vitamix with sufficient orange juice to
reach desired consistency. Spread mixture into a pan. Cover with pineapple slices.
Bake at 350 degrees for 1/2 hour.
NOTES : * organic potatoes are sweeter * unsweetened pineapple
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Healthy Chocolate Cake

Serving Size :

-------- ------------ --------------------------------
1 2/3 c whole wheat pastry flour

1 tsp baking powder
3 tsp baking soda
3 1/2 c dates pitted and divided
1 c pineapple chunks in own juice, drained
1 banana
1 c shredded beets
3/4 c shredded carrots
1/2 c shredded zucchini
3 tbsp Cocoa powder (natural)
1/2 c currants
1 c walnuts chopped
1 1/2 c water
1 c raw macadamia nuts or raw cashews

1 c vanilla soy milk
2/3 c dates pitted
1/3 c brazil nuts or hazelnuts
Cake: Preheat oven to 350 degrees. Mix flour, baking powder, and baking soda in a
small bowl. Set aside. In blender or food processor, puree 3 cups of the dates,
pineapple, banana, and applesauce. Slice remaining 1/2 cup dates into 1/2 inch
thick pieces. In large bowl, mix sliced dates, beets, carrots, zucchini, cocoa
powder, currants, walnuts, water, vanilla and flour mixture. Add the blended
mixture and mix well. Spread in a 9.5" X 13.5" nonstick baking pan. Bake for 1
hour or until a toothpick inserted into the center comes out clean.
Icing: Using a high powered blender*, combine all icing ingredients until smooth
and creamy. Place a dollop over warm cake and serve. If desired, you may spread on
cooled cake instead.
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
HEALTHY CHOCOLATE SMOOTHIE

Serving Size : 1
Categories : Vegetarian Blended Salad

-------- ------------ --------------------------------
5 oz Spinach
1/2 c Soy Milk
2 c Blueberries -- Frozen
1 tb Cocoa Powder
1 Banana
1 t Vanilla
1 tb Flaxseed
First, blend spinach, soymilk and Pomegranate juice to liquify the spinach. Add
remaining ingredients and blend until thoroughtly smooth and creamy.
Recipe By : ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Healthy Slaw

Serving Size : 1

-------- ------------ --------------------------------
1/2 c Cabbage -- Shredded
1/2 c Beets -- Shredded
1/2 c Carrot -- Shredded
1 c Apple -- Shredded
1/4 c Raisins
Toss together and serve
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Healthy Thai Vegetable Tofu Curry

Serving Size : 8
Categories :

-------- ------------ --------------------------------
4 c Wehani Brown Rice Or Any Brown Rice
4 Garlic -- Finely Chopped
2 tb Fresh Ginger Root -- Peeled & Finely
2 tb Fresh Mint -- Chopped

2 tb Fresh Basil -- Chopped
2 tb Cilantro -- Chopped
2 c Carrot Juice
1 Red Bell Pepper -- Thinly Sliced
1 lg Eggplant -- -- Cut Into 1" Cubes
2 c Green Beans -- Cut In 2" Lenghts
3 c Shitake & Button Mushrooms -- Sliced
1 sm Can Bamboo Shoots
2 tb Vegizest
1/2 t Curry Powder -- Or To Taste
3 tb Chunky Peanut Butter -- Natural Unsalted
2 lb Tofu Sliced -- Cut Into 1/4" Thick
1/2 c Light Coconut Milk
1/2 c Cashews -- Raw -- Chopped
Cook brown rice according to directions and set aside until ready to serve. Finely
chop together garlic, ginger root, mint, basil, and cilantro. Save unchopped fresh
herbs for garnish. Place rest of ingredients (except for peanut butter, tofu,
coconut milk and cashews) in wok or large skillet. Bring to a boil and simmer
covered, stirring occasionally, until all vegetables are tender. Add peanut butter
and mix in with simmering liquid and toss to distribute. Add tofu, simmer and toss
until hot. Add coconut milk and heat. Serve on rice with fresh herbs and cashews
sprinkled on top.
Note: frozen vegetables may be used instead of fresh
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Hearty Fruit & Nut Smoothie

Serving Size : 1

-------- ------------ --------------------------------
1 banana
1 c raspberries
1 oz cashews raw pieces
1 c soy milk
Place all ingredients in Vita-Mix blender. Blend for 30 seconds on high.

Frozen mixed berries work very nicely as well. You will feel healthier immediatly
upon drinking this.
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Holiday Almond Nog

Serving Size : 1
Categories : Beverage Vegetarian

-------- ------------ --------------------------------
1/4 c Almonds -- Ground
4 c Soymilk
1/4 t Nutmeg
1 t Almond Extract
1 Cantaloupe
1 Banana
6 Medjook Dates
1/4 c Date Sugar
Soak almonds and dates (or date sugr) in soymilk for a few hours. Put all
ingredients in Blender. Blend and enjoy
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Hunzain Okra Soup

Serving Size : 1

-------- ------------ --------------------------------
4 c Okra -- Finely Chopped
4 c Swiss Chard -- Chopped
4 Onion -- Chopped
1 bn Celery -- With Tops
1 Lemon -- Squeezed
1/4 c Raisins
1/4 c Dried Apricot Halves
1/4 c Prune
1/4 c Dark Wild Rice
1 c Soy Milk
4 c Water
Soak the apricots and prunes overnight in 3 cups of water. Blend them. Place them
in a large covered pot with all the other ingredients and simmer until the rice is
mushy (about one hour).
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Indian Mango Salad

Serving Size : 1
Categories : Salads Vegetables

-------- ------------ --------------------------------
1 red pepper -- chopped
1 red onion
1/2 tablespoon vegebase
2 mangos -- peeled & sliced
2 firm tomatoes -- chopped
1 pinch chili powder
2 stalks celery -- chopped
Mix all ingredients in a covered bowl and refigerate until use.
Lisa Fuhrman
Lisa Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -

Jenna's Peach Freeze

Serving Size : 4

-------- ------------ --------------------------------
1 Banana -- * See Note
2 lg Dates -- * See Note
3 Peachs -- * See Note
1 t Vanilla
1/3 t Cinnamon
Cut up the bananas and fruit. Mix all ingredients together in a blender or Vita-
Mix.
NOTES : * frozen * or 4 small * or nectarines * vanilla if possible
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Jen's corn muffins

Serving Size : 1
Categories : Bread Vegetarian

-------- ------------ --------------------------------
1/2 c Oat Flower -- Ground Rolled Oats
1/2 c Brown Rice -- Ground Sht Grain
1 c Stoneground Cornmeal
2 ts Baking Powder
1/3 c Apple Sauce
1 1/4 c Water
1 tb Maple Syrup
Mix dry ingredients, then add wet ingredients(go from mixing part to the oven part
quickly so you get the best rise out of the baking powder) . Fill prepared muffin
tins(the recipe will make around 9 muffins). Bake at 350 for around 20 minutes, or
until lightly browned.
Recipe By : Jennifer
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Jen's Lentil Soup

Serving Size : 0

-------- ------------ --------------------------------
2 Ups Lentils
1/2 Easpoon Tumeric
1 Easpoon Garlic Powder
1 Easpoon Onion Powder
1/2 Easpoon Powdered Ginger
I just got it going to a boil and then reduced the heat and covered it until the
lentils were done. Add a couple of teaspoons of red wine vinegar before serving.
NOTES : * a few big handfuls of spinach * however much you want for thinkness.
Notes : Nutritional Content per serving: 0 calories of which 0% from Carb, 0% from
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Jen's soup recipe

Serving Size : 1

-------- ------------ --------------------------------
32 oz Baby Lima Beans
6 Carrot -- Diced Fine
3 tb Flour
2 tb Thyme
6 Garlic -- Diced Fine
1 c Soymilk -- Unsweetened
Boil the limas until tender. Drain. While limas are cooking, in another pot
combine carrots, garlic and a couple of cups of water. Heat until boiling, cover
and lower heat. Cook until carrots are tender, adding water as neccessary. Let
water cook off. Put drained limas and 1 cup of water in blender(You may need to do
this in two batches. Don't forget to open the steam vent!). Blend until very
smooth. Mix flour, thyme and pepper in a small bowl. Add to cooked carrots on
medium-low heat. Mix thoroughly. Add soymilk and wisk until there are no lumps.
Pour in lima bean puree. Mix well. Cover and heat on medium-low for 5 minutes or
so. Serve. This soup freezes well. Debbie, it's a quick way to cook some beans and
an unlimited food!
Recipe By : Jen
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Julia's ceasear dressing
Recipe By : Julia
Serving Size : 1

-------- ------------ --------------------------------
1 cup cashews
1 cup soy milk
1/3 cup raisin riesling vinegar

1 1/2 teaspoons mustard
blend in the Vitamix for at least 1 minute or longer.� Chill.�
Julia
Julia
Rating:
- - - - - - - - - - - - - - - - - -
Julia's Cole Slaw
Recipe By : Julia
Serving Size : 1
Categories : Salads

-------- ------------ --------------------------------
1 pound cole slaw mix
1 cucumber -- cut up
1 red pepper -- cut up
1/2 cup vegenaise

2 tablespoons reisling raisin
2 tablespoons no sodium catsup
Pour dressing over vegetables and mix well
Julia
Julia
Rating:
- - - - - - - - - - - - - - - - - -
Kale Fennel Soup
Recipe By : Dr Fuhrman Newsletter

Serving Size : 10
Categories : Soup Vegetables

-------- ------------ --------------------------------
15 ounces carrot juice
10 ounces beet juice
20 ounces water
3 heads kale -- strip leave frm stem
2 heads fennel (anise) -- * see note
4 zucchini
4 onion
1/2 cup split peas
1/2 cup lentils
1 cup raw cashew nuts
4 parsnips -- chopped
4 carrots -- chopped
2 cups peaches -- frozen
1/4 teaspoon red chilli peppers -- crushed
1/2 teaspoon Mrs Dash
1 teaspoon basil -- crushed
1 teaspoon thyme -- crushed
1 tablespoon Vegebase
Cook all ingredients (except the cashews and peaches) on a very low flame in a
large covered pot. Remove the kale, zucchini, and onions when soft and place in a
blender or food processor. Ladle in a little of the soup liquid, pur�e, and pour
the entire mixture back into the soup.Next,put the cashews and peaches into the
blender, ladle in some of the soup, pur�e until silky smooth, and pour the mixture
into the soup. Continue cooking until the split peas are soft, for about 1 1/2
hours.
Dr Fuhrman Newsletter
Dr Fuhrman Newsletter
Rating:
- - - - - - - - - - - - - - - - - -
Kale with Cashew Cream Sauce

Serving Size : 1
Categories : Main Dish Sauce/Gravy/Relishes

-------- ------------ --------------------------------
2 Kale
1 c Cashews
1 c Soy Milk
1 tb Onion Flakes
1 tb Vegbase
Steam Kale, when done, press into a towel to remove excess water. While kale is
steaming make sauce by blending cashews, soy milk, VegeBase and onion flakes until
smooth and creamy. Chop kale and mix in sauce
Recipe By : Dr. Fuhrman Online
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Kiwi Surprise
Serving Size : 1
Categories : Breakfast Vegetarian

-------- ------------ --------------------------------
2 Kiwi Fruit
1/3 c Raspberries -- Fresh Or Frozen
1 Banana
3/4 c Water Or Soymilk
Blend thoroughly.
Recipe By : Wai Lana
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Leafy Greens with Cashew Cream Sauce

Serving Size :

-------- ------------ --------------------------------
3 bunches leafy greens (swiss chard, spinach, or kale)
1 c cashews raw pieces
1 c soy milk
1/2 tsp onion flakes
To make the sauce: In a VitaMix or food processor, blend the cashews, onion
flakes, and soy milk (just enough to cover the cashews and onion flakes) until
completely creamy. Steam greens until soft (do not overcook), remove from steamer,
and press with a towel to remove excess water. Chop greens in wooden chopping bowl
and mix with cream sauce.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Lemon Zest Spinach

Recipe By :
Serving Size :

-------- ------------ --------------------------------
1 1/4 lb spinach
6 clove garlic, miced
5 tbsp pine nuts
3 tsp lemon juice
1 tsp olive oil
1/2 tsp lemon zest
Steam spinach and garlic until spinach is just wilted. Place in bowl and toss in
remaining ingredients. Serves 4.
Rating:
- - - - - - - - - - - - - - - - - -
Lemon/Herb Dressing

Serving Size : 1

-------- ------------ --------------------------------
1 t Basil
1 tb Parsley
1/4 t Mustard -- Ground
1/4 t Onion Powder
2 Garlic -- Minced
2 c Lemon Juice -- Fresh Squeezed
Mix all ingredients together. Store in glass container in the refrigerator.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -

Lentil Pot Soup

Serving Size : 12
Categories : Soup

-------- ------------ --------------------------------
1 t Oregano
1 c Green Beans -- Chopped
1 c Cabbage -- Chopped
4 c Lentils
4 Potato -- Chopped
2 Onion
1 st Broccoli -- Chopped
1 t Thyme
8 Tomatoes -- Chopped
2 tb Vegebase
3 Garlic
1 t Basil
Soak lentils overnight or for a few hours in 6 cups of water. Cook on low heat and
add all the other ingredients. Let cook for at least one hour.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Leon's Apple Pie

Serving Size : 6

-------- ------------ --------------------------------
1 cup Grape Nuts Cereal
1/4 cup apple juice -- thawed
5 tablespoons cornstarch
1/2 cup date sugar
1 teaspoon cinnamon
1/2 teaspoon ginger -- ground
1/8 teaspoon cloves -- ground
Preheat oven to 350. Mix Grape Nuts with apple juice concentrate, then pat into
bottom and partway up sides of 9" pie pan. Bake 7 minutes. Remove and set aside
but keep the oven at 350. Peel and slice apples and put them on the pie crust.
cover with foil and bake at 425 for 35 to 40 minutes or until apples sizzle.
ETL person
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Light Sesame Dressing
Recipe By :
Serving Size :

-------- ------------ --------------------------------
2/3 c water
1 tsp vegiZest
1 tsp miso
3 tbsp riesling Raisin Vinegar
2 tsp arrowroot powder
1 tsp ginger, fresh, chopped
1 clove garlic, chopped
2 tsp sesame oil, toasted
3 tbsp sesame seeds, toasted
1 tbsp orange juice
3 whole dates pitted, chopped
In a small saucepan, whisk and heat the first 5 ingredients until thickened. Blend
thickened mixture with ginger, garlic, sesame oil, 2 tablespoons of sesame seeds,
orange juice, and pitted dates until smooth. Stir in remaining tablespoon of
sesame seeds.
Rating:
- - - - - - - - - - - - - - - - - -
Lisa's Favorite Green Smoothie
Recipe By :
Serving Size :

-------- ------------ --------------------------------
1 apple, cut in fourths
1 banana
1/2 avocado
4 dates pitted
5 Oz spinach
Blend all ingredients in a high powered blender until smooth and creamy.
Rating: 5
Rating:
- - - - - - - - - - - - - - - - - -
Lisa's Lovely Lentil Stew

Serving Size : 2
Categories : Soup

-------- ------------ --------------------------------
1 c Lentils -- * See Note
1/2 md Onion -- Finely Chopped
1 t Pepper -- Optional
1 t Basil
3 lg Tomatoes -- Chopped
Cook lentils in water for 30 minutes with onion, pepper, and basil. Add tomatoes
and celery and cook for an additional 15 minutes.
NOTES : *1 cup lentils for every 3 cups water
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Little Macs

Serving Size : 1

-------- ------------ --------------------------------
2 Cucumbers -- Sliced Into Thin
Spread a teaspoon of nut butter onto a slice of cucumber. Top with a tomato slice
(and, if desired, a thing slice of onion and another cucumber slice).
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Macadamia Whipped

Serving Size : 1

-------- ------------ --------------------------------
1 1/3 c Macadamia Nuts
1 c Soy Milk
2/3 c Dates -- Pitted
In VitaMix or food processor, blend together until smooth and creamy. Place dollop
over warm cake and Butternut Lemon Sauce
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Mango Salad Smoothie
Serving Size : 4

-------- ------------ --------------------------------
1/4 banana
4 c lettuce
1 1/2 c pineaple
1 lb mango frozen
1/3 c Water
blend
Rating:
- - - - - - - - - - - - - - - - - -
Mangonut Sorbbet

Serving Size : 2

-------- ------------ --------------------------------
1/8 cup water
1/4 teaspoon lemon or lime juice
10 ounces mango, frozen
2 slices dried mango, unsweetened and unsulfured
1/2 cup shredded coconut unsweetened
Blend
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Mango-Pineapple Shazaam Dressing

Serving Size : 2

-------- ------------ --------------------------------
1 Mango
4 oz Pineapple -- Canned
2 ts Lemon
2 tb Vinegar -- * See Note
3 oz Tofu
Blend together
NOTES : * red raspberry vinegar or blood orange vinegar
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Maple Pecan Salad

Serving Size : 5

-------- ------------ --------------------------------
1/2 cup pecans -- chopped
1/2 cup plain soy milk
1 1/2 teaspoons cinnamon
2 mejool dates
2 tablespoons pure maple syrup
2 tablespoons spicy pecan vinegar -- optional
Mix in blender half the chopped pecans with the other ingredients. Then when
creamy take out of the blender and add the rest of the pecans so the dressing
remains lumpy, with some crunch. Pour over baby romaine lettuce or spinach for
that soft but crunchy salad. It is also good with chunks of pear mixed in. Serves
4-6.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Maple Roasted Parsnips

Serving Size : 1

-------- ------------ --------------------------------
2 lb Parsnip -- Peeled & 1/4"
2 tb Maple Syrup
1/2 Yellow Onion -- Thinly Sliced
1/4 c Fresh Parsley -- Chopped
1 t Olive Oil
Preheat oven to 375 degrees. Toss parsnips with oil and maple syrup and put into a
9 x 13 inch baking dish. Bake uncovered for 30 to 40 minutes or until parsnips are
tender. Saute onion in water until its very soft (about 15 minutes). Remove
parsnips from oven; top with onions and sprinkle with parsley and cinnamon to
taste.
Recipe By : Delicious living mag.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Mashed Winter Squash

Serving Size : 5

-------- ------------ --------------------------------
2 lb winter squash, fresh or frozen
4 leeks, cleaned and sliced
2 c water
1 tbsp VegiZest or other no salt added seasoning
1/4 tsp nutmeg
1 tsp cinnamon
In a large saucepan, bring squash, leeks, and water to a boil. Reduce the heat and
simmer, covered until the squash is tender, about 30 minutes. Drain well.
Transfer the vegetables, nutmeg and VegiZest to a bowl and mash with a potato
masher.
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
Mediterranean Eggplant and Beans

Serving Size : 2

-------- ------------ --------------------------------
1 Eggplant -- Peeled And Diced
1 Onion -- Sliced Thin
1 Green Pepper -- Chopped
1/2 c Raisins
1 tb Lemon Juice
3 tb Ketchup
2 c Garbanzo Beans -- * See Note
Steam the eggplant for 10-12 minutes. Cook the onion and pepper over a low flame
in a covered skillet with 2 tablespoons of water for 6-8 minutes. Then add the
eggplant, raisins, lemon juice, and ketchup and simmer uncovered for another 5
minutes. Mix in the beans.
NOTES : * or other beans, cooked or canned
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Mexican blended salad

Serving Size : 1

-------- ------------ --------------------------------
1 lg Spinach -- Handful -- Chopped
1 Apple
3 Dates
1/2 Avocado
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Mexican Corn Salad
Recipe By : Kristins on ETL forum

Serving Size : 1
Categories :

-------- ------------ --------------------------------
4 cups frozen corn, thawed
15 ounces black beans, drained and rinsed
1/2 cup chopped green onions
1/2 cup red bell pepper
1/4 chopped cilantro
1 cup salsa No-Salt Salsa (Enrico's) is good
2 tablespoons balsamic vinegar
combine veggies in a bowl...place salsa and vingar in food processor until

smooth...pour over veggies and mix well....refigerate 2 hours....
Kristins on ETL forum
Kristins on ETL forum

Rating:
- - - - - - - - - - - - - - - - - -
Mexican Lentils

Serving Size : 2

-------- ------------ --------------------------------
1 c Lentils -- Uncooked
1 c Corn -- Fresh Or Frozen
1 c Tomato Sauce -- Nonfat
1 Onion -- Chopped
Boil the lentils in 2 cups of water for 30 minutes and drain. Combine the
remaining ingredients and simmer over low heat for 20 minutes.
NOTES : * crushed red chili peppers, garlic, and dill
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Mishmash Salad with Sesame Ginger Dressing
Recipe By :
Serving Size :
Categories : New Salad Dressings Salads

-------- ------------ --------------------------------
2/3 c sesame seeds, lightly toasted in flat pan
1/2 clove garlic
6 dates pitted
1 c soy milk
2 tbsp Riesling Raisin Vinegar
1 tsp sesame oil
Assemble salad in a large salad bowl. Blend all dressing ingredients except for 2
tablespoons of sesame seeds. Blend until smooth and creamy. Stir in remaining
sesame seeds. Toss over mixed greens, sliced kiwi, strawberries and sliced green
apples.
Rating:
- - - - - - - - - - - - - - - - - -
Mixed Berry Smoothie

Serving Size : 1
-------- ------------ --------------------------------
1/2 banana
1 apple
1/2 c strawberries
Blend all ingredients together. This makes a very colorful smoothie, is very
healthy & tastes great! Rating: 5
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Monkey Fudge Popcycles

Serving Size :

-------- ------------ --------------------------------
2 bananas ripe
1 c raw cashews
3 tbsp raw carob powder
Blend the mixture until smooth and place in a Popsicle tray for freezing at least
2 hours before serving.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
More Roasted Vegetables

Serving Size : 6

-------- ------------ --------------------------------
3 cups brown rice -- optional
1/2 pound brussel sprouts
1/2 pound baby carrots -- cut in half
1/2 pound asparagus, hard ends removed -- cut into 2" PIeces
1 pound broccoli florets
1 pound cauliflower florets
2 tablespoons black fig vinegar or balasamic
2 teaspoons bragg liquid aminos or low sodium soy sauc
8 cloves garlic -- minced
Preheat oven to 450 degrees. If serving over rice, cook according to directions on
package. To prepare brussel 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. May be served over brown rice, if
desired. Note: You may use frozen vegetables.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Mushrooms & Zucchini

Serving Size : 1

-------- ------------ --------------------------------
3 zucchini
1 cup mushroom
1/2 teaspoon onion powder
1/2 lemon -- juiced
1 tablespoon lightly toatsted sesame seeds
Steam the zucchini and mushrooms just until they are soft. Sprinkle with onion
powder, lemon juice, and sesame seeds.
Diabetes newsletter
Diabetes newsletter
Rating:
- - - - - - - - - - - - - - - - - -
My Smoothie

Serving Size : 1

-------- ------------ --------------------------------
6 oz Blueberries -- Frozen
1/2 Banana
1 c Orange Juice -- Fresh
1 Dat
My smoothie: 6 oz frozen blueberries 1/2 banana 1 c orange 1 date

Recipe By : Brenda
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
My Tomato Sauce
Recipe By : Brenda
Serving Size : 2
Categories :

-------- ------------ --------------------------------
4 medium tomato -- * see note
2 tablespoons italian seasoning -- salt free

1 teaspoon lemon juice
1 teaspoon red wine vinegar
Gently heat all ingredients for about 45 minutes to 1 hour. Puree everything.
NOTES : * or canned tomatoes
Brenda
Brenda
Rating:
- - - - - - - - - - - - - - - - - -
Nuts and Bolts Squash

Serving Size : 1

-------- ------------ --------------------------------
1/4 c Cashews
1/4 c Raisins
1/2 c Dried Apricots
1/4 c Pecans
2 Acorn Squash
Chop apricots, cashews and pecans as small as possible and mix with raisins. Add
enough orange juice to cover the mixture. Cut the squash longitudinally and scoop
out the seeds. Place the dried fruit/nut mixture into the hollow cavity of the
squash. Add extra orange juice, if necessary, to fill the cavity. Lightly cover
the top of each squash half with silver foil. Bake in a pan at 350 degrees for 90
minutes or until the squash is soft. Place 1/3 inch of water in the bottom of the
pan to maintain moisture.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Oatmeal Raisin Cookies

Serving Size : 12
Categories : Cookies Vegetarian

-------- ------------ --------------------------------
4 c Oat Flour -- * See Note
1 t Baking Powder
1/2 t Baking Soda
1 t Cinnamon
1/4 t Nutmeg
2 Bananas -- Mash And Soft
1 c Apple Juice
1/2 c Raisins
*Preheat the oven to 375 degrees. Mix the dry ingredients in a large bowl. *In a
food processor, blend the bananas and juice until smooth (I just used a wire whisk
and it turned out fine). *Slowly add the dry ingredients while mixing. *Pour the
batter into the large bowl, and add the raisins. Drop by spoonfuls onto a nonstick
baking sheet. Bake for 10 minutes.
NOTES : * can be oatmeal ground in a blender or food processor
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Open Face Ratatouille Sandwich
Recipe By :
Serving Size : 4
Categories : New Sandwich

-------- ------------ --------------------------------
1 sm eggplant in 1 in pieces
1 sm zucchini or yellow 3/4 in slices
1 med red pepper cut in strips
1/2 sm red onion 1/2 in wedges
1/2 tsp herbes de provence or dried thyme
2 med plum tomatoes lenghwise in 6 wedges
1 clove garlic
2 tbsp balsamic vinegar
Preheat over to 400. toss eggplant, zuccchini, pepper, and onion inside.
sprinkle with herbes de provence. Fill shallow pan with on inch of water and put
tossed vegetables in. Roast for 30 minutes, Add tomatoes and roast for 15 to 20
minutes or until begetables are tender.
Meanwhile rub pita or bread with cut sides of garlic clove. sprinkle balsamic
vinegar over vegetables on bread.
Rating:
- - - - - - - - - - - - - - - - - -
Orange Banana Berry Smoothie

Serving Size :

-------- ------------ --------------------------------
2 oranges
1 banana
10 oz strawberries
Blend all ingredients together in a Vita-Mix or other powerful blender. Rating: 4
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
Orange Cashew Salad

Serving Size : 1

-------- ------------ --------------------------------
2 Oranges -- Peeled And Diced
2 tb Lemon Juice
12 Cashews -- Raw
In a blender or Vitamix conbine the ingredients and blend until smooth.
NOTES : This tastes great on a spinach and mushroom salad with thinly sliced red
onions, or ona lettuce, tomato, and ccumber salad.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Orange Chicken Oriental

Serving Size : 1
Categories : Poultry

-------- ------------ --------------------------------
3/4 c Orange Juice
1 Navel Oranges -- Diced
8 oz Chicken -- Diced
1 Green Pepper -- Sliced
2 oz Waterchestnuts -- Canned -- Drained
1 c Mushroom -- Baby
1 t Olive Oil
1 t Cornstarch
1 t Bragg's Lliquid Aminos
1 t Date Sugar
1 Garlic
Mix orange juice, orange, Bragg's and garlic, Then add the chicken chunks to
marinate in fridge for 1 hour. Put the oil in a large non-stick skillet and take
the chicken out of the marinade and cook it in the skillet with the green pepper
and water chestnuts. After cooking about 5 minutes add the cornstarch to the
orange marinade and stir and then add it to the chicken and vegetables. Serve over
brown rice.
Recipe By : ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Orange Dill Vinaigrette

Serving Size : 2

-------- ------------ --------------------------------
1/2 Red Pepper
1/2 t Dill -- Dried
3 Dates -- Pitted
1 Onion
1 1/2 c Orange Juice
3 Garlic
4 tb Wine Vinegar
Blend together until smooth.
Recipe By : ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Orange dressing

Serving Size :

-------- ------------ --------------------------------
handful 1 cashews raw pieces
2 whole oranges
1 tbsp orange vinegar
blend
Rating: 5
- - - - - - - - - - - - - - - - - -
ORANGE GINGER DRESSING

Serving Size : 2

-------- ------------ --------------------------------
1/2 cup orange juice
1 clove garlic -- pressed
2 teaspoons low sodium soy sauce -- optional
2 teaspoons ginger, peeled and chopped
2 tablespoons rice vinegar
1 tablespoon white miso -- optional
Whisk or blend together. This makes enough for 3 servings. Dressing will keep for
one week in the refrigerator.
ETL person
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Orange Goji Bars

Serving Size :
-------- ------------ --------------------------------
1 c dates
1/2 c raisins
1 c unsulfered dried apricots
1 c Goji berries
1/4 c dried apricots
1 c walnuts
1 c oatmeal (finely chopped in food processor)
1 tsp orange zest (fresh from orange)
1/4 c sesame seeds
Place dates, raisins, apricots, and Goji berries in food processor. Process until
the mass forms one large ball, then remove to a mixing bowl.Process the oatmeal
until it is a fine meal. Process nuts until they are finely chopped but not
powder. Knead all ingredients thoroughly by hand.Press out on a cutting
board,flipping and pressing evenly until about 1/2 inch thick.Trim edges and make
a rectangle and slice in bars. Knead together leftover edges and make more bars.
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Rating:
- - - - - - - - - - - - - - - - - -
Orange Sunflower Dipping Sauce

Serving Size : 1

-------- ------------ --------------------------------
3 Black Mission Figs
1 oz Sunflower Seeds
2 Oranges
Blend together until creamy
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -

Orange/Sesame Dressing

Serving Size : 2

-------- ------------ --------------------------------
3 tb Sesame Seeds -- * See Note
6 Cashews -- * See Note
1/2 c Orange Juice
2 tb Rice Vinegar
2 Oranges -- *
Toast the sesame seeds in a dry skillet for 3 minutes, shaking the pan frequently.
In a blender or Vita-Mix, combine 2 tbsp. sesame seeds, the cashews, orange juice,
and vinegar. Add the diced oranges to the salad and mix in the blended dressing.
Sprinkle the remaining sesame seeds on top. This tastes great on a spinach and
mushroom salad with thinly sliced red onions, or on a lettuce, tomato, and
cucumber salad.
NOTES : * unhulled * raw * peeled and diced, or 1 jar unsweetened, mandarin orange
slices
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Oriental Wok

Serving Size : 21

-------- ------------ --------------------------------
1 tb Sweet Mirin Seasoning
1 t Mrs Dash Or Oriental Seasoning
2 Garlic Cloves
1/4 c Cooking Wine -- * See Note
15 oz Frozen Mixed Vegetables -- * See Note
1 Onion -- * See Note
1 cn Waterchestnuts -- Canned -- * See Note
1 Tofu Block -- Diced
2 oz Chichen -- Optional
Place the seasoning, garlic, and cooking wine (or broth) in a covered pot or wok
and heat. Add the vegetables. If using frozen vegetables, drain off the water and
don't use the juice from the water chestnuts because you will not need as much
liquid. Fresh vegetables need to cook longer and require more liquid. Any
vegetables can be stir-fried in pineapple juice, vegetable broth, flavored
vinegar, light soy sauce, or Bragg's Liquid Aminos for a change of flavor.
NOTES : or vegetable broth use 10- 20 ounces assorted fresh vegetables, or 1-2
(10-oz.) bags frozen Oriental vegetables (defrosted) or 3 shallots chopped reserve
juice
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Paulette's Vegetable Soup

Serving Size : 4

-------- ------------ --------------------------------
1 lg Potato -- Diced Into 1/2 Inch
4 c Water
1 Garlic -- Large
1 lg Carrot -- Diced
1/2 lb Mushroom -- Chopped
1/2 t Thyme
1/2 t Dill
1/2 t Marjoram
1/2 t Basil
1/2 c Cooking Wine
1 tb Liquid Amos
1 c Peas -- Fresh Or Frozen
Boil the potato in the water in a covered pot until the potatoes are just tender.
Heat a heavy skillet. Add some water (to saute with), onions, garlic and salt.
Saut� over medium heat, stirring for 5 minutes. Add remaining celery, carrot,
mushrooms and spices and more water if necessary; continue cooking and stirring.
When all is tender (8 - 10 minutes) add the entire skillet, liquid and all to the
potatoes and their water. Simmer an additional 20 - 30 minutes. Add the cooking
wine, Liquid Amos and peas when there are 20 minutes left to simmer before serving
time. Sprinkle the scallions on top of each serving.
NOTES : This is one of these convenient soups which actually improve with a little
standing around before serving time. You can assemble it in the morning to serve
it at night. Just do everything but the final simmering, and let the soup stand at
room temperature (keep it covered). Simmer just before serving.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Peach Apricot Cover up pie

Serving Size : 1

-------- ------------ --------------------------------
1/2 c Oatmeal
4 tb Whole Wheat Flour
5 tb Almond Butter -- Raw
1/2 c Date Sugar
1/2 lb Apricots -- Pitted And Sliced
1 lb Peaches -- Pitted And Sliced
1/4 t Cinnamon
Toss peaches and apricots with the cinnamon, nutmeg, and half the date sugar, and
spread evenly in a glass pie plate. Prepare the topping by mixing the oats, flour,
nut butter, and remaining sugar, and kneed until smooth. Crumble the topping over
the fruit and bake at 300 degrees for 20 minutes.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Peach Ice Cream with Nut Pie Shell

Serving Size :

-------- ------------ --------------------------------
16 oz peaches, frozen and sliced
1/2 c soy milk
1/2 c walnuts ground
1/2 c macadamia nuts ground
1/2 c pecans ground
8 medjool dates
Make the nut crust by kneading the ground nuts with the date rolls and pressing
into the bottom of a glass pie pan. Blend the frozen peaches with the soy milk and
spoon into nut crust before serving.
ETL Newsletters
Rating:
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Peach smoothie

Serving Size : 1

-------- ------------ --------------------------------
1 Orange
3 Dat
Recipe By : Brenda
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Peaches and Cream

Serving Size :

-------- ------------ --------------------------------
1 lb and slicedpeaches, frozen
1 c dried apricots
1 c soy milk
Soak apricots in soy milk overnight. Blend all ingredients in a high powered
blender, food processor, or VitaMix until mixture forms a smooth, ice cream-like
consistency.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Peachy Apricot Sorbet

Serving Size : 2

-------- ------------ --------------------------------
1/4 cup soy milk, plain
2 cups peaches, frozen
2 dried apricots, unsweetened and unsulfured
Blend
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Peachy Leek Soup

Serving Size : 1

-------- ------------ --------------------------------
2 c Dried Peaches
1 lb Frozen Peaches
4 lg Onions
2 lb Carrots -- Juiced
4 Leek Stalks -- Split And Washed
1/2 c Lentls
4 oz Spinach -- Bagged
3 c Water
Soak dried peaches in water overnight and then chop into small chunks and place in
the soup pot with the soaking water, set on a low flame. Add the lentils,chopped
onion, and leeks. Blend the carrot juice and raw spinach in a blender or VitaMix
and add to the pot. Take the soft cooked leeks out of the soup pot and blend with
some soup liquid until smooth and add back to the pot. Cover the pot and simmer on
low heat for 30 minutes.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Peachy Pecan Dip

Serving Size : 1
Categories : Vegetarian

-------- ------------ --------------------------------
4 Dried Peachs Or
6 Dried Apricot Presoak In 1/4 C Soy Milk
8 Raw Pecan Halves
1 oz Tofu
Blend until smooth.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Pears L' Orange

Serving Size : 1

-------- ------------ --------------------------------
6 pears -- any type
1/4 cup orange juice concentrate
1/4 cup white grape juice concentrate
1/4 cup pineapple juice concentrate
1 1/2 cups water
1 1/2 cups cranberries -- fresh
1 cup currants
2 tablespoons arrowroot
Peel and slice pears. Put juice concentrates and 1 cup of water in a pot. Bring
to a boil. Add fresh cranberries and currants, return to a boil for 3 minutes.
Reduce heat. Mix 1/4 cup cold water awith arrowroot until smoothe. Add to
cranberry-currant mixture and stir until sauce thickens. Lay pears in a baking
pan and cover with the sauce. Bake covered at 350 degrees until tender, about
35minutes.
Lisa Fuhrman
Lisa Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Pecan Maple Salad

Serving Size : 1

-------- ------------ --------------------------------
2 tb Maple Syrup
1/4 c Spicy Pecan Vinegar
1/4 c Pecans -- Raw -- Chopped & Crush
3 Green Apples -- Peeled
16 oz Mixed Baby Greens
Peel apple into thin slivers with apple peeler or shredder into greens. Stir maple
syrup into pecan vinegar and pour over salad. Toss the crushed pecans on top. Seal
top of bowl tightly and shake it, turn it upside down and shake some more, then
shake the bowl more too. Have fun
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Pecandorf Holiday Salad

Serving Size : 1

-------- ------------ --------------------------------
3 Green Apples
1 lb Leaf Lettuce -- * See Note
1 lb Raw Vegetables
1/2 c Pecans -- Chopped
1/4 c Spicy Pecan Vinegar
1 tb Maple Syrup
1/4 c Vinegar
1/4 lb Red Pepper

1/4 lb Onion
1/4 lb Carrot
1/4 lb Cabbage
Place salad greens (and raw vegetables, if used) into a bowl. With an apple
peeler, shred apples onto lettuce. Sprinkle in chopped pecans. Stir maple syrup
into Spicy Pecan Vinegar. Pour on top of other ingredients. Cover lettuce bowl
with a tight cover and shake vigorously to thoroughly mix ingredients.
NOTES : * mixed leafy greens
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Pesto Inspired Salad Dressing
Recipe By : Claudia
Serving Size : 4

-------- ------------ --------------------------------
8 ounces avocado
2 ounces pine nuts
24 basil leaves -- fresh
1 quart vegetable juice
8 cloves garlic -- less if large
Claudia
Claudia
Rating:
- - - - - - - - - - - - - - - - - -
Pigs in Blankets
Recipe By :
Serving Size :

-------- ------------ --------------------------------
1 head cabbage
1 1/2 ground beef
1/2 c onion, finely chopped
1 egg
1 c rice uncooked
Core the cabbage and place head-down in enough boiling water to cover. Turn off
heat. When cabbage has softened, remove from water and separate leaves, leaving
them whole. Trim heavy vein down to make it look flat. Combine meat, onion, egg,
seasonings, and rice. Mix well.
In the center of each cabbage leaf place 2 to 3 tablespoons of this filling

mixture. Fold two sides down toward center and roll. Secure with toothpicks.
Bring to a boil on high heat; reduce heat and simmer for 1 1/2 hours.
Rating:
- - - - - - - - - - - - - - - - - -
Pineapple blended salad
Recipe By :
Serving Size :
Categories :

-------- ------------ --------------------------------
1 banana
5 oz lettuce
1 date sugar
1 sm can pineapples in its own juice
Rating:
- - - - - - - - - - - - - - - - - -
Pistachio Mustard Salad Dressing

Serving Size : 4

-------- ------------ --------------------------------
1/3 cup raw shelled pistachio nuts
1 tablespoon dijon mustard
2 tablespoons VegiZest
1/4 teaspoon garlic powder
1/2 cup soy milk
Blend all ingredients until smooth in a high powered blender (serves 4-6).
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Pistachio-Mustard Dressing

Serving Size : 1
Categories : Salad Dressings Vegetarian

-------- ------------ --------------------------------
1/3 c Pistachio Nuts -- Raw Shelled
1 t Dijon Mustard
2 ts Vegezest Or Vegebase
1/4 t Garlic Powder
1/2 c Unsweetened Soy Milk
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Pita Apple Bake

Serving Size : 2
Categories : Breakfast Vegetarian

-------- ------------ --------------------------------
2 Apple -- Chopped
1/4 c Raisins -- * See Note
2 tb Apple Juice -- * See Note
1 tb Flaxseed -- Ground
1/4 t Cinnamon
1 Whole Wheat Pita -- *
Heat the apples, raisins (if desired), and water or juice over a low flame for 5
minutes, stirring frequently. Remove from heat and mix in flaxseed and cinnamon.
Cut pita in half and fill with apple mixture. Toast in the toaster oven on high
for 3 minutes. Try it with other fruits, like pears or peaches, too.
NOTES : * optional * or water * split and separated
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Polenta Vegetable Casserole

Serving Size : 8

-------- ------------ --------------------------------
2 c Baby Spinach
1 c Zucchini -- Chopped
1 c Broccoli -- Chopped
1 c Red Pepper -- Chopped
1 c Green Pepper -- Chopped
1 c Fresh Tomatoes -- Chopped
1 c Mushrooms -- Chopped
1 md Onion -- Chopped
1 tb Oregano
1 tb Basil
6 Garlic -- Chopped
1 tb Vegizest
1/8 c Water
3/4 cn Low Sodium Pasta Sauce (walnut Acres Garli
6 c Water
1 1/2 c Sun-dried Tomatoes Soaked Over Night -- Cut Into Small
4 Garlic -- Minced
2 c Cornmeal
1 c Soy Mozzarella Cheese -- -- Grate
Instructions: Preheat oven to 350 degrees. Saute' vegetables, herbs and seasonings
in water for 15 minutes until the vegetables are tender, adding more water if
needed to prevent sticking. Mix in pasta sauce, reserving 1/4 cup. Meanwhile,
bring 6 cups of water, sundried tomatoes and minced garlic to a boil. Then slowly
add cornmeal, stirring constantly on low heat for 5 minutes until the cornmeal
thickens. Spread 1/4 cup pasta sauce over bottom of 8 X 11 baking pan, then spread
a layer of polenta over the sauce. Place a layer of the vegetable/sauce mixture on
the polenta and then another layer of polenta and vegetable/sauce mixture.
Sprinkle grated cheese over top. Bake in oven for 20 minutes until heated through.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Polynesian Broccoli

Serving Size : 1

-------- ------------ --------------------------------
4 stalks broccoli, stems and florets
2 cups frozen corn
4 cloves garlic -- minced
1 tablespoon date sugar
1 tablespoon VegiZest
1 tablespoon cornstarch
1 tablespoon Blood orange vinegar
1 can pineappple chunks
1 cup waterchestnuts -- sliced
Cut the broccoli florets from the stems and peel stems with potato peeler. Cut the
broccoli stems and florets into small chunks. Steam the broccoli for 10 minutes
adding the corn the last 4-5 minutes. Combine the remaining ingredients, except
the water chestnuts, in a saucepan and simmer over low heat for 10 minutes. Add
water chestnuts and stir to heat through. In a large bowl, combine broccoli and
corn mixture with sauce and mix to coat.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Pomeberry green blended salad

Serving Size : 1
Categories :

-------- ------------ --------------------------------
2 oz Pomegranate Juice
10 oz Blueberries
4 oz Baby Romaine
2 oz Baby Spinach
3 Dates
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Popcorn Puppies

Serving Size :
Categories : New Snack

-------- ------------ --------------------------------
1 lg bowl of air popped popcorn
1 tbsp olive oil
1 tsp brewer's yeast
Put olive oil in a fine mist sprayer.
ETL Newsletters
Rating:
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Portobella Mushrooms and Beans

Serving Size : 2

-------- ------------ --------------------------------
1/2 t Olive Oil
2 Garlic -- Chopped
2 lg Mushroom -- * See Note
1/3 c Red Wine -- * See Note
1 lg Tomato -- * See Note
15 oz Garbanzo Beans -- * See Note
Heat oil and spread to cover the bottom of a skillet. Add the onion and garlic and
saut� for 2 minutes, then add the mushrooms and the red wine or broth. Cook for 5
more minutes. Add the tomatoes and garbanzo beans, plus half the juice from the
can. Cook for another 5-10 minutes.
NOTES : * portobella mushrooms,sliced thin * or vegetable broth * diced, or 8

halved cherry tomatoes * juice reserved
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Potato Pancakes

Serving Size : 1

-------- ------------ --------------------------------
1 Egg Beaters� 99% Egg Substitute
bake at 425 spray ea side with olive oil
Recipe By : Brenda
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Presto Pesto Dip

Serving Size : 1

-------- ------------ --------------------------------
1/2 c Almonds
1/2 c Pine Nuts
2/3 c Basil -- Fresh
4 Garlic
2 tb Lemon Juice
1 c Tomatoes -- Chopped
Grind all ingredients in a VitaMix or food processor, Can be served with steamed
or raw veggies.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Pumpkin Citrus Soup

Serving Size : 8
Categories : Soup

-------- ------------ --------------------------------
2 tb Vegebase
2 c Orange Juice
4 c Carrot Juice
3 c Pumpkin -- * See Note
1 c Onion -- Thinly Sliced
1 Garlic
1 t Ground Cinnamon
2/3 c Raw Cashews
1 t Fresh Parsley
In covered saucepan, heat all ingredients except cream and parsley, to boiling.
Reduce heat; simmer, uncovered, 20 minutes. Remove 1/2 cup of the pumpkin with
slotted spoon; reserve. Simmer remaining pumpkin mixture, uncovered, 20 minutes
longer; Transfer to large bowl. Puree 2 cups of the pumpkin mixture and cashews in
blender until smooth; return pureed mixture to pot. Repeat with remaining pumpkin
mixture. Heat pureed mixture and serve, garnished with parsley.
NOTES : * cubed (or 1 can pumpkin puree)
Recipe By : Robin Jeep
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Pumpkin Pie

Serving Size : 6

-------- ------------ --------------------------------
1 c Grape Nuts Cereal
1/4 c Apple Juice -- Thawed
5 tb Cornstarch
1/2 c Date Sugar
1 t Cinnamon
1/2 t Ginger -- Ground
1/8 t Cloves -- Ground
15 oz Pumpkin -- Canned
1 1/2 c Soy Milk
Preheat oven to 350. Mix Grape Nuts with apple juice concentrate, then pat into
bottom and partway up sides of 9" pie pan. Bake 7 minutes. Remove and set aside
but keep the oven at 350. In a large bowl, combine the cornstarch with the sugar,
salt, cinnamon, ginger and cloves. Blend in the pumpkin and soymilk. Pour into
baked pie crust and bake 45 minutes. This has 3g. fiber. Picky people think this
is just regular pumpkin pie. I didn't post it in the recipes as I think it came
from another book.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Pumpkin Smoothie

Serving Size : 1
Categories : Dessert Vegetarian Smoothies

-------- ------------ --------------------------------
1 c Vanilla Soymilk
1 Banana -- Frozen
4 Dates -- Pitted
1/2 sm Can Pumpkin -- 7/8 Cup
2 Ice Cubes
1/8 t Ground Mace -- Or Nutmeg
1/4 t Cinnamon -- Ground
Place all ingredients in Vita Mix container. Process on high with tamper until
smooth. Serves 2. Substitutions: Steamed winter squash could be used instead of
canned pumpkin.
Recipe By : Carol from ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Quick & Easy Banana/Oat Bars

Serving Size : 8

-------- ------------ --------------------------------
2 cups quick oates (not instant)
1/2 cup shredded coconut
1/2 cup raisins or chopped dates
2 large ripe bananas -- mashed
1/4 cup unsweetened applesauce, -- optional
Instructions: Preheat oven to 350 degrees. Mix ingredients together in a large

bowl. Press dough in a 9"X 9" baking pan. Bake for 30 minutes. Cool on wire rack.
When cool, slice into squares or bars and serve. ENJOY!!
Add the applesauce & date sugar if you'd like a sweeter, moister version of these
bars. I usually double this recipe since everyone loves these bars and they
disappear so quickly
Dr Fuhrman
onlineDr Fuhrman
Rating:
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Quick Corn Chowder

Serving Size :

-------- ------------ --------------------------------
32 oz vita soy original soy milk
1/2 c water
16 oz vegiZest
30 oz corn frozen
2 lb carrots, chopped
3 zucchini
10 oz broccoli, frozen
6 stalks celery
4 c kale, chopped
1 tsp Mrs dash
2 c mushrooms chopped
2 med potatoes
Cook all ingredients, except the corn and mushrooms, in a large pot on a low
flame. After 20 minutes of cooking, remove the zucchini, broccoli and celery with
some of the liquid, add one cup of the corn, and blend. Add this creamed mixture
back into the soup. Add the rest of the corn and the mushrooms and cook another 15
minutes.
ETL Newsletters
Rating:
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Quick Corn Stew

Serving Size : 2
Categories : Soup

-------- ------------ --------------------------------
2 c Soy Milk
1 md Potato -- Diced
1 Carrot -- Diced
1 lg Onion -- Diced
1/2 t Dulse
2 tb Dried Vegetable Flakes
1/4 t Mrs. Dash Seasoning
1 t Butter Buds�
10 oz Frozen Corn
Heat 2 cups of water and soymilk together on a low flame. Mix in the flour, dulse,
vegetable flakes, and seasoning. Add the diced potato, carrot, and onion and
continue to simmer for 5 minutes. Add the frozen corn until it defrosts and the
soup comes to a boil again.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Quick Red Pepper Soup

Serving Size : 1

-------- ------------ --------------------------------
1 sm Chili Pepper
6 lg Red Pepper
1/2 c Parsley -- Chopped
2 c Spinach -- Chopped
1 tb Basil -- Chopped
2 c Frozen Corn
2 c Mushroom -- Chopped
1 t Mrs Dash
5 c Water
1 c Unsweetened Soy Milk
3 Dates
Blend the peppers, parsley, dates and water together in the blender or Vitamix
until smooth. Place all ingredients into a large covered pot and cook low heat for
20 minutes.
Recipe By : Dr Fuhrman (newsletters)
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Raisin Coleslaw

Serving Size : 2

-------- ------------ --------------------------------
1/2 c Raisins
1/2 c Apple Juice
1/2 Potato -- Baked
1 t Mustard
1 tb Lemon Juice
4 c Cabbage -- Shredded
2 c Carrot -- Shredded
1 c Beets -- * See Note
2 c Apples -- * See Note
1/4 c Scallion -- Finely Chopped
Blend or Vita-Mix the raisins, apple juice, potato, mustard, and lemon juice, then
mix all the ingredients together. Use this in place of lettuce salad for lunch or
dinner.
NOTES : * shredded, (optional) * peeled and shredded
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Raspberry Smoothie

Serving Size : 2

-------- ------------ --------------------------------
1 c Orange Juice
1 c Raspberries -- * See Note
1 Banana
1 oz Flax Seed -- Ground
Blend
NOTES : * freshly squeezed
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Raspberry Vinaigrette Dressing

Serving Size : 1

-------- ------------ --------------------------------
1 tb Shallot -- Chopped
3/4 c Raspberries -- Frozen
1/4 c Frozen Apple Juice
1/4 c Raspberry Vinegar
1 tb Dijon Mustard
Mix all ingredients well, or puree for a smoother texture.
Recipe By : Vegan web site
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Red Pepper Dressing

Serving Size : 1

-------- ------------ --------------------------------

1/4 c White Wine Vinegar
2 Garlic -- Minced
1 tb Basil -- Fresh -- Chopped
1 t Rosemary -- Fresh -- Chopped
lettuce, a layer of sliced artichoke hearts and a layer of roasted red peppers. It
is topped with a roasted red pepper dressing made with a roasted red pepper, 1/3
cup balsamic vinegar, 1/4 cup white wine vinegar, 2 cloves garlic, minced, 1
tablespoon fresh chopped basil, and 1 teaspoon chopped fresh rosemary.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Rice Pudding With Banana/Apricot Sauce

Serving Size : 4

-------- ------------ --------------------------------
1 cup dried apricot halves
1 cup raisins
2 cups soy milk
3 egge whites
10 dates
1 tablespoon cinnamon
1 teaspoon vanilla
4 cups brown rice -- cooked
1 banana
Soak apricots and raisins in the soy milk, each in its own separate closed
container, in the refrigerator overnight. The next day pour off the soy milk from
the raisins into the blender with the egg whites, dates, cinnamon, and vanilla.
Mix with the rice and raisins and place in shallow baking pan. Bake at 250 degrees
for 30 minutes. Chill before serving.
Blend on banana with the soaked apricots and soy milk and pour over chilled bowls
of rice pudding. Serves 4.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Roasted Peppers

Serving Size : 2

-------- ------------ --------------------------------
4 Red Pepper -- * See Note
Rub down the peppers with the salad dressing using your hands and cook in overn on
low broil for 10 minutes, or reast in oven at 450 degrees for 30 minutes. Wash
hands.
NOTES : * with seeds scooped out * low-calorie commercial dressing
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Roasted Red Potatoes

Serving Size : 4
-------- ------------ --------------------------------
1 1/2 tb Mrs Das Original Blend
12 sm Red Potatoes -- Cut Into Wedges
1 tb Olive Oil
Instructions:
1. Preheat oven to 400�F (200�C).
2. Add olive oil and melted butter to a large bowl, add potatoes, 1 Tbsp. Mrs.
Dash� Original Blend and toss.
3. Place on a cookie sheet, and roast for 30 minutes.
4. Increase heat to 450�F (220�C).
5. Sprinkle with remaining Mrs. Dash� Original Blend and continue to roast for 5
to 10 minutes or until tender and browned.
Recipe By : Mrs Dash
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Roasted Vegetable Salad

Serving Size : 1

-------- ------------ --------------------------------
Marinate vegetables in cornstarch water and herb mixture for an hour. Roast
mushrooms, asparagus, onions and red peppers. I top lettuce with the roasted
vegetables and add garbanzo beans and a small amount of balsamic vinegar.
Recipe By : ETL Member

Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
ROBIN'S FAVORITE BLENDED SALAD

Serving Size : 1

-------- ------------ --------------------------------
10 ounces spring salad mix, spinach or lettuce
1/2 cup white beans
1 tomato
1/2 avocado
1 tablespoon rice vinegar or seasoned vinegar
1/2 clove garlic
2 teaspoons tahini
1/2 teaspoon Vegezest -- optional
1/2 water or veggie juice, enough toliquify
Blend it all together and add any seasonings or herbs to your taste. It is like a
great cold veggie soup or drinking a great salad dressing. You can add other
veggies or even fruits - cucumbers, bell peppers, apple, etc.
Chef Robin
Chef Robin
Rating:
- - - - - - - - - - - - - - - - - -
Rolled Eggplant

Serving Size : 2

-------- ------------ --------------------------------
1 Eggplant -- * See Note
1 Pepper -- * See Note
1 Onion -- Chopped
2 Garlic -- Chopped
2 c Tomato Sauce
Bake eggplant in lubricated pan at 350 degrees for 20 minutes, until flexible.
Saut� pepper, onion, and garlic in water to make the filling. Take the strips of
partially cooked eggplant and roll them up with the filing mix in the middle.
Cover with nonfat tomato sauce and bake at 350 for 30 minutes.
NOTES : * peeled and sliced into thin, flat, wides stirps * diced (red or green)
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Russian Corn Salad

Serving Size : 1

-------- ------------ --------------------------------
5 Corn -- Steamed And Cut Off
1 cn Black Beans
3 Red Bell Pepper
2 Scallion
1 Orange -- Peeled
1 Garlic
1 t Mrs. Dash
1 pn Chili Powder
10 Pecan Halves -- Chopped
Roast peppers at 400 degrees for 15 minutes, then chop in small pieces. Blend the
orange, tomatoes, scallions, garlic, Mrs. Dash, chili powder, and vinegar to make
the dressing. Toss the corn, beans pepper, celery, and pecans with the dressing
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Russian Fig Dressing

Serving Size : 1

-------- ------------ --------------------------------
2 tb Fig Vinegar
1/4 c Garlic Tomato Sauce
2 ts Raw Almond Butter
Mash together with a fork.
Recipe By :
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Salad - Asparagus with Sweet Black Fig Dressing

Serving Size : 4

-------- ------------ --------------------------------
1/3 c Black Fig Vinegar
1 tb Dijon Mustard
1 tb Fresh Marjoram -- Chopped (or 1 Tsp
1 tb Almond Butter
1 tb Ketchup -- Low Sodium
1 t Garlic -- Minced
1 tb Vegizest
3 tb Water Mixed With Low Sodium Seasoning
2 lb Asparagus Tough Ends Trimmed -- Cut Into 2-"pieces
1 sm Red Bell Pepper -- Very Thinly Sliced
1/2 c Pecans Lightly Toasted -- Chopped
Dressing- Boil vinegar in heavy small saucepan over medium heat until reduced by
half, about 3 minutes. Pour vinegar into large bowl. Whisk in mustard, marjoram,
garlic, almond butter, ketchup and water with seasoning mixed in, to taste.
Vegetable Salad- Saut� asparagus in small amount of water, stirring over high heat
for 3 minutes, then cover and steam for 1 minute. Remove to a bowl. Water saut�
bell peppers for 1 minute. Add asparagus and bell peppers to dressing; toss to
blend well. Sprinkle with pecans and serve.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Salad with Spicy Russian Dressing

Serving Size : 2

-------- ------------ --------------------------------
1/8 c Soy Milk

1/8 t Chili Powder
6 Almonds -- Blanched
1/4 Avocado
Make salad dressing by blending avocado, almonds, soy milk, and chili powder.
Place all ingredients in a large bowl, addthe dressing, cover the bowl with a
thight lid and shake to mix thoroughtly.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Scrambled Tofu

Serving Size : 2

-------- ------------ --------------------------------
1 sm Onion -- * See Note
1/2 c Green Pepper -- Finely Chopped
2 Garlic -- Chopped
2 c Firm Tofu -- * See Note
In a large skillet, saut� onion, green pepper, and garlic in 1/2 cup water for 5
minutes. Add the tofu and pepper (or seasoning) and cook for another 5 minutes.
Add a little Vege Base or Mrs. Dash as a flavoring.
NOTES : * or several green onions, chopped * drained and crumbled black pepper to
taste, or Vege Base or Mrs. Dash seasoning
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Sesame Strawberry Dressing

Serving Size : 2

-------- ------------ --------------------------------
2 cups strawberries -- fresh
4 dates
1/2 ounce sesame seeds, unhulled
3 tablespoons black fig vinegar
Blend all ingredients together
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Shelley's blended salad
Recipe By : Shelley on ETL

Serving Size : 1

-------- ------------ --------------------------------
8 ounces water
1 naval orange -- peeled
1 cup frozen strawberries
1 cup frozen peaches
1 bag baby spinach or 2 large handfuls
1 tablespoon ground flaxseed
Blend until smooth
Shelley on ETL
Shelley on ETL
Rating:
- - - - - - - - - - - - - - - - - -
Sicilian Meal Roll

Serving Size : 8
Categories :

-------- ------------ --------------------------------
2 Eggs -- Beaten
1/2 c Tomato Sauce -- No Sodium
3/4 c Bread Crumbs -- Soft
2 tb Parsley -- Snipped
1/2 t Oregano -- Dried And Crushed
1 md Carrot -- Minced
1 st Celery -- Minced
1/4 t Salt
2 Garlic -- Minced
2 lb Ground Beef
5 oz Prosciutto -- Or Bacon Or Br Ham
6 oz Swiss Cheese
3/4 c Ketchup
4 ts Dry Mustard
2 tb Brown Sugar
In a bowl combine the eggs and tomato sauce. Stir in the bread crumbs, parsley,
oregano, salt, pepper, and garlic. Add ground beef; mix well. On waxed paper or
oil pat meat to a 10 x 8 inch rectangle. Arrange ham slices atop meat, leaving a
small margin (1 inch) around edges. Top with sauce or reserved slice of cheese.
For sauce see recipe. Tear up remaining cheese; sprinkle over ham. Starting from
short end, carefully roll up meat, using wax paper to lift; seal edges and ends.
Place roll, seam side down, in 13 x 9 x 2 inch baking pan. Bake at 350 till done,
about 1 1/4 hours. (Center of roll will be pink due to ham.) Cut reserved cheese
slice into 4 triangles; overlap atop meat. Return to woven till cheese melts,
about 2 minutes.
NOTES : Doube recipe if you have company and want to make sandwiches the next day.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Simple Salad Dressing
Recipe By :
Serving Size :

-------- ------------ --------------------------------
blend
Rating:
- - - - - - - - - - - - - - - - - -
Smashed chick peas

Serving Size : 0

-------- ------------ --------------------------------
1 can chickpeas fig vinegar -- to taste
Put chick peas in a bowl, and partially mash (smash) with a fork. You can make
this as chunky or smooth as you wish. Add a splash of fig vinegar (or other
vinegar,) smash a bit more just to blend the flavors, and enjoy!
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Smooth & Creamy
Recipe By : Dr Joel Furhman

Serving Size : 1
Categories : Blended Salad Salads Vegetables

-------- ------------ --------------------------------
6 ounces baby lettuce leaves
6 ounces baby spinach
1/4 cup soy milk
8 dates
Dr Joel Furhman
Dr Joel Furhman
Rating:
- - - - - - - - - - - - - - - - - -
Smoothie
Serving Size : 1

-------- ------------ --------------------------------
1 c Orange Juice -- Freshly Squeezed
1 c Raspberries
1 Banana
1 oz Flax Seed -- Ground
Blend
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Soaked Oatmeal Supreme

Serving Size : 1

-------- ------------ --------------------------------
1/3 cup raw oat flakes
1 tablespoon flaxseed
6 walnut halves, -- crushed
1 pint fresh or frozen strawberries -- sliced in half
Put the oat flakes in a cup, fill the cup with water, and place it in the
refrigerator. In the morning, the oat flakes will be softened. Cut in the fruit,
mix in the flaxseed,
Diabetes newsletter
Diabetes newsletter
Rating:
- - - - - - - - - - - - - - - - - -
Sorbet Dr Fuhrman's favorite

Recipe By :
Serving Size :
Categories : New Sorbet

-------- ------------ --------------------------------
My favorite sorbet is just blending frozen mango (in the VitaMix) with a slice of
unsweetened dried mango, a little shredded coconut and a splash of lemon. But
most people love blending frozen banana with a little vanilla.
We also like blending frozen strawberries with a slice of orange and a slice of
dried pineapple in the VitaMix.
Rating:
- - - - - - - - - - - - - - - - - -
Sorbet-Strawberry & Pineapple

Serving Size : 2

-------- ------------ --------------------------------
1/4 cup orange juice
10 ounces strawberries, frozen
1 slice dried pineapple, unsweetened, unsulfured
Blend
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Soycotash Salad for Two

Serving Size : 1

-------- ------------ --------------------------------
1/2 c Zesty Tomato Garlic Dressing
2 c Corn Kernels
2 c Edamame Beans -- Cooked
1 Tomato -- Chopped
1 Salad Greens
Put half of the greens in each of two salad bowls or containers. Then put half of
the rest of the ingredients on each salad. The frozen edamame beans will need to
be pre-cooked. Frozen corn kernels don't need to be cooked if there is time for
them to thaw. I carry this to work and never cook the corn, and it is nice and
sweet. The recipe for the dressing is in the ETL book. You can substitute lima
beans or kidney beans for the edamame sometimes for variety, and to avoid
excessive amounts of soy. View More Recipes
Recipe By : Claudia Bullock (ETLr)
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Spainach Salad

Serving Size : 1

-------- ------------ --------------------------------
5 oz Spinach -- Raw
1/4 Red Onion -- Shredded Finely
2 tb Unhulled Sesame Seeds
1 tb Flax Seed -- Ground
1 tb Sunflower Seeds
1 pt Blackberries
2 tb Pear Or Fig Vinegar -- If Desired
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Spicy Bean Spread or Dip

Serving Size : 2
Categories : Dips

-------- ------------ --------------------------------
15 oz Beans -- * See Note
1 t Chili Powder -- * See Note
1 pn Cumin -- * See Note
1/4 t Garlic Powder -- *
Mash the beans with a fork, masher, or food processor with about half the liquid
from the can. Mix in the spices. Serve with raw or lightly steamed vegetables or
toasted pit bread.
NOTES : * 15 oz can of beans, any type * or mild chili salsa, or crushed red chili
peppers * or turmeric (optional) * or two garlic cloves, crushed
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Spinach and Mushroom Sauce

Serving Size : 2

-------- ------------ --------------------------------
2 lb Spinach
1 lb Mushrooms
1 Onion -- * See Note
1/2 t Garlic Powder
Steam the spinach with half of the mushrooms for 10 minutes, and then remove it
from the pot and drain. Take the other half of the mushrooms and gently heat in a
pot with the soymilk, onion, garlic, and flour for 15 minutes. Blend the heated
mixture in a blender, food processor or Vita-Mix and pour over each separate
serving of steamed spinach and mushrooms.
NOTES : * light soymilk * white

Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Spinach Salad

Serving Size : 1

-------- ------------ --------------------------------
5 oz Spinach -- Raw
1/4 Red Onion -- Shredded Finely
2 tb Unhulled Sesame Seeds
1 tb Flax Seed -- Ground
1 tb Sunflower Seeds
1 pt Blackberries
2 tb Pear Or Fig Vinegar -- If Desired
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Spinach Strawberry Salad

Serving Size : 1

-------- ------------ --------------------------------
5 oz Baby Spinach
3 oz Romaine Lettuce
12 oz Strawberries -- Frozen
2 oz Cashews
1/4 c Soy Milk
1/2 c Cashews
Blend cashews with soy milk and apple sauce to make the dressing or use raw cashew
butter and mix until smooth. Pile the lettuce and spinach leaves on a plate and
lay the defrosted frozen strawberries on top. Pour the juice form the strawberries
over the greens too. Add the currents to the dressing and dribble over the greens
and berries.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Split Pea and Carrot Soup

Serving Size : 1
Categories : Soup

-------- ------------ --------------------------------
6 c Water
1 pk Split Peas
2 lb Carrot -- Peeled And Sliced
2 Kale -- Or Any Other Green
4 md Squash
1 bn Celery -- Peeled And Sliced
4 tb Vegebase
Add all to soup pot. Boil and simmer for � hour. Blend only the Swiss chard, and
Squash. Simmer for another � hour.
Recipe By : JOEL FUHRMAN
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Split pea soup

Serving Size : 1

-------- ------------ --------------------------------
1 3/4 c Split Peas -- Washed
4 c Water
2 2/3 c Vegetable Stock -- Or More Water
1/4 t Sage
1 t Basil
1/2 t Thyme
2 Garlic -- Minced
2 tb Chicken Seasoning -- Or Poultry
1/2 c Carrot
1/2 c Celery
1/2 c Sweet Potato -- Or White
2 1/2 c Spinach -- Chopped
1/2 c Red Onion -- * See Note -- Diced
1/4 t Black Pepper
Instructions Combine split peas and water and simmer until soft, about 45 minutes
to one hour. Stir occasionally as the split peas can stick to the bottom of the
pot. Add veggie stock (or water), sage, basil, thyme, fresh garlic, and vegetarian
chicken seasoning (or poultry seasoning), Red onion (or yellow), Carrots, Celery,
potatoes, and spinach. Simmer half an hour. Turn off heat and add pepper. Garnish
with lemon slices if you like. Comment: I usually triple this recipe as it doesn't
make a whole lot.
NOTES : * or white
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Split Pea Soup with a Twist

Serving Size : 1

-------- ------------ --------------------------------
5 c Water
1 tb Vege Base
1 c Split Peas
1 c Radish -- Thinly Sliced
2 Banana -- Sliced 1/4" Thick
1 lb Spinach -- Fresh
1 t Turmeric
1/2 t Coriander
1 t Ginger -- Grated
1/4 t Olive Oil
1 Garlic -- Minced
2 ts Cumin Seeds
1 t Paprika
1 tb Lemon Juice -- Fresh
In a large saucepan bring water, Vege Base, split peas, turmeric, coriander and
ginger to a boil, stirring occasionally. Reduce heat to low, cover and simmer for
30 minutes. Add radishes and bananas and cover and simmer for another 30 minutes
or until the peas are soft. Add spinach, cover and cook for about 10 minutes.
Meanwhile, in a small skillet heat oil. When it's hot add garlic and cumin seeds
and cook until they are brown, stirring occasionally. Add paprika, stir, then add
spices to soup. Add lemon juice. Cover and let spices soak into soup for a few
minutes before serving. I found this recipe in a book by Roy Walford, the
Biosphere II physician. The bananas add a sweetness to the soup.
Recipe By : Ke215cop of ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Spring Greens Vegetable Soup

Serving Size : 10

-------- ------------ --------------------------------
1 bn Dandelion Greens -- Coarsely Trimmed
1 bn Swiss Chard -- Chopped -- Stems Diced
1 bn Kale -- Stems Removed -- Chopp
1/2 bn Bok Choy -- Chopped -- White Diced
6 sm New Potatoes -- Cubed
2 sm Sweet Potatoes -- Cubed
1 md Zucchini -- Cubed
2 md Summer Squash -- Cubed
6 Garlic -- Thinly Sliced
1 c Red Lentils
8 c Water
8 tb Vegizest
1/2 c Macadamia Nuts -- Chopped
1 bunch dandelion greens, coarsely trimmed 1 bunch Swiss chard, coarsely chopped,
stems diced 1 bunch kale, stems removed and coarsely chopped 1/2 bunch bok choy,
chopped, white part diced 6 small new potatoes, quartered 2 small sweet potatoes,
cubed 1 medium zucchini, cubed 2 medium summer squash, cubed 1 medium onion,
chopped 6 cloves garlic, thinly sliced 4 stalks celery, chopped 1 cup red lentils
8 cups water 8 Tbsp. Dr. Fuhrman�s VegiZest, or 2 tsp. Vegetable Better than
Bouillon 2/3 cup chopped walnuts, raw 1/2 cup macadamia nut, raw/unsalted, chopped
In large soup kettle, place chopped dandelion greens, kale, new potatoes, sweet
potatoes, onion, lentils, VegiZest, and water. Bring to a boil, cover and simmer
on low for about 20 minutes, stirring occasionally. Add chard, bok choy, zucchini,
and squash and cook until tender, about 10 more minutes. Serve topped with a
dollop of Tomato Almond Sauce made with a tomato sauce mashed with almond butter
and a little fig vinegar.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Spring Salad with Orange Sesame

Serving Size : 1
-------- ------------ --------------------------------
1 Baby Spinach
2 Oranges
2 c Mushroom -- Sliced
1 sm Red Onion -- Sliced Thin
3/4 c Raisins
1/4 c Sesame Seeds
1 c Orange Juice
1/4 c Almonds
1/2 Orange -- Peeled
2 tb Sesame Tahini
1 1/2 tb Blood Orange Vinegar Or 1 Tb Apple Cider V
Instructions: Toss all salad ingredients together. Blend dressing ingredients and
mix thoroughly with salad.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Stir Fry - Bean Brocolli

Serving Size : 1

-------- ------------ --------------------------------
1 tb Apricot All Fruit Jam
1 c Baby Corn -- Canned
1/2 t Bragg's Liquid Aminos
1 cn Beans -- Unsalted
3 Broccoli
16 oz Crushed Pineapple
1 c Snow Peas -- Chopped
3 Garlic Clove -- Chopped
5 oz Spinach
1 c Waterchestnuts
Stir together the crushed pineapple with the juice, the apricot jam, the chopped
garlic and the Braggs. Place in non-stick skillet and wok the vegeables in the
fruity mix unitl tender. Discard the liquid from the canned beans and add the
beans to the mix. Heat for a few more minutes.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Strawberry Freeze

Serving Size : 1

-------- ------------ --------------------------------
1/2 Banana -- * See Note
1/4 c Soy Milk -- &
1 c Strawberries -- * See Note
Peel and freeze the ripe banana in plastic bag or kitchenware. Place the soymilk
in the food processor, with the S blade in place. Turn the machine on and drop in
small slices of frozen banana, one by one. Add ground flaxseed to the top.
NOTES : * frozen banana * vanilla soymilk * frozen strawberries
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Strawberry Ice Scream

Serving Size :

-------- ------------ --------------------------------
1 c orange juice
2 slices dried pineapple
12 oz frozen strawberries
Place all ingredients in a blender, food processor, or VitaMix. Blend until creamy
smooth. If you do not have a VitaMix,you may have to soak the dried pineapple in
the orange juice overnight to soften sufficiently to blend in a regular blender or
food processor.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Strawberry/Blueberry Smoothie

Serving Size : 2

-------- ------------ --------------------------------
1 tbsp Goji berries

1 c pomegranate juice
1/2 c strawberries
1 banana
Soak Goji berries in small amount of water, just to cover, at least 1/2 hour
before making smoothie. When Goji berries are soft, blend all ingredients together
in a Vita-Mix or other powerful blender.
ETL person
Rating:
- - - - - - - - - - - - - - - - - -
Stuffed Dates

Serving Size : 0
Categories : Fruit Vegetarian

-------- ------------ --------------------------------
Amount Measure Ingredient -- Preparation Method -------- ------------
-------------------------------- 1/2 pound dates -- pitted raw almond of pecan
butter almonds -- whole pecans -- whole
Slit dates open. Stuff with nut butter. Insert one nut on top of each date.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Stuffed Spaghettie Squash

Serving Size : 1

-------- ------------ --------------------------------
1 large spaghetti squash
1/2 pound mushroom -- fresh, sliced
1 bell pepper -- chopped
1 red bell pepper -- chopped
4 large tomato -- finely chopped
2 cloves garlic
1 teaspoon basil -- dried
1/4 teaspoon thyme -- dried
1/2 teaspoon Mrs Dash
1/2 teaspoon oregano -- dried
1/3 cup water
Slice the squash in half lenghtwise, and scoop out the seeds. Place in oven at
375 for 45 minutes. Bake until can pierce easily with a fork. While the squash
is cooking, saute in water the onions, red and green peppers, galric and herbs.
When the peppers are almost soft, add the muchrooms. When the mushrooms are
tender, add the tomatoes and simmer about 10 minutes or until most of the liquid
has evaporated. Spoon out the squash. Top with saute.
Lisa Fuhrman
Lisa Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -

Super Fruit Tart

Serving Size : 8

-------- ------------ --------------------------------
1 1/2 c Water
1 c Dried Apricots
1/2 c Goji Berries
4 tb Gac Juice Or Natural Fruit Blend Juice
1 tb Fresh Lemon Juice
1/2 c Walnuts -- Ground

1/2 c Macadamia Nuts -- Ground
1/2 c Pecans -- Ground
1/2 c Oatmeal -- Ground
8 Pitted Dates
3 tb Unsweetened Coconut -- Shredded
1 c Strawberries -- Sliced In Half

1 c Blueberries
2 c Kiwi Fruit -- Sliced
2 tb Unsweetened Coconut -- Shredded
Filling: Simmer the water, apricots and goji berries, on low heat uncovered for
about 20 minutes or until the apricots are plump and tender, stirring regularly to
keep from sticking. Place water, apricots, goji berries and juices in a blender
and blend until smooth and pudding like. Crust: Make the nut crust by kneading the
ground nuts and oatmeal with the dates and coconut and pressing them into the
bottom of a glass or ceramic pie or tart pan. Assemble: Spread filling evenly over
crust and chill. Attractively arrange sliced fruit on top of chilled filling and
sprinkle with coconut. NOTE: You can also make this in individual tart pans. Feel
free to use any fresh berries or sliced fruit. For the tart shell: if using the
date/coconut rolls you can eliminate the shredded coconut.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tahini Salad Dressing

Serving Size : 1

-------- ------------ --------------------------------
1 tb Tahini
2 md Cloves Garlic -- Grated

2 tb Water
Blend and use only enough water to the right consistency.
Cholesterol: 0mg
Pocket Cook v5 Rating: 5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Talia's Unmeatballs and Spaghetti

Serving Size : 4

-------- ------------ --------------------------------
1 tb Tahini -- * See Note
1/4 c Whole Wheat Flour
1/2 c Oatmeal
1 c Tofu -- Firm -- Chopped
2 Onions -- Chopped
Warm the soymilk gently and fold in the tahini to make a sauce. Remove from heat
and add the seasonings and Vege Base. Add the flour and oatmeal and mix well. Add
the remaining ingredients. Mash it all together and knead the mixture with your
hands to form solid ball. Then form the mixture into small balls and lay them on a
nonstick baking tray and bake at 375 for 30 minutes. Serve over baked spaghetti
squash, or lentil bean pasta, with plenty of fat-free tomato sauce. You can make
your own fat-free, salt-free tomato sauce by gently heating in a pot fresh or
canned tomatoes, crushed garlic, chopped onions, chopped scallions, and 2
tablespoons of salt-free Italian seasonings, one teaspoon of lemon juice, and one
teaspoon of wine vinegar.
NOTES : * light soymilk * sesame tahini chopped garlic, dill, oregano, parsley
(optional) 1 T. Vege Base by Vogue 1 c. TVP
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tangy Soy Dressing

Serving Size : 2
Categories : Dressings

-------- ------------ --------------------------------
1/2 c Soy Milk
5 Dates
2 tb Lemon Juice
8 Cashews -- Raw
Blend until smooth
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tasty Hummus Spread or Dip

Serving Size : 2
-------- ------------ --------------------------------
1 c Garbanzo Beans
1 tb Tahini
2 tb Lemon Juice
1 t Horseradish -- Optional
Blend all ingredients in a blender until creamy smooth. Makes an awesome spread or
a dip for raw lightly steamed vegetables.
NOTES : reserve 1/3 cup bean liquid and add to recipe.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
The Green Machine

Serving Size :

-------- ------------ --------------------------------
6 oz raw chopped kale
6 oz raw chopped bok choy
6 oz broccoli rab, chopped
2 lg tomatoes, chopped
4 cl garlic, chopped
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Thousand lost island dressing
Recipe By :
Serving Size :

-------- ------------ --------------------------------
2 hard boiled egg whites
1/3 c celery, chopped, cucumber, or stemed string beans chopped
1/2 tsp onion powder
3 tbsp ketchup, low sodium
1 tbsp nonfat plain yogurt
1/3 c red pepper
Blend together
Rating:
- - - - - - - - - - - - - - - - - -
Tofu Chow Mein

Serving Size : 4

-------- ------------ --------------------------------
2 c Cabbage -- Chopped
2 c Onion -- Sliced
1 lb Tofu -- Diced
2 c Peas
2 c Mushroom -- Sliced
1 tb Arrowroot Powder
1 tb Soy Sauce -- * See Note
15 oz Waterchestnuts -- Canned
2 c Mung Bean Sprouts
In a covered pan or wok, saute the cabbage and onions in 1 teaspoon of sesame or
almond oil. Cook for 5 minutes and then add the tofu, peas, and mushrooms. In a
separate bowl, mix the arrowroot powder and the soy sauce with 3 tablespoons of
the liquid from the cooking mushrooms or from the canned water chestnuts. Add this
mixture, the seasonings, the water chestnuts, and the ban sprouts to the saute
mixture and mix well. Cook for 3 more minutes.
NOTES : * or almond oil * low salt tamari, or Bragg's Liquic Aminos *1 teaspoon
Oriental seasonings
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tofu Pumpkin Pie

Serving Size : 1

-------- ------------ --------------------------------
16 oz Purred Pumpkin
3/4 c Sugar (raw)
1 t Cinnamon
1/2 t Ginger -- Ground
1/4 t Cloves -- Ground
10 oz Soft Tofu -- * See Note
9 Unbaked Pie Shell -- * See Note
Directions:
Preheat oven to 425 F. Cream the pumpkin and sugar. Add salt, spices, and tofu,
mix thoroughly. Pour mixture into pie shell and bake for 15 minutes. Lower heat to
350 F and bake for another 40 minutes. Chill and serve. Don't use the low fat
tofu, then the pie tastes like it was made with tofu. This pie is soooo yummy, it
wiII fool almost anyone. Top with non dairy topping and it will fool any pumpkin
pie lover.
Nutrition Information: calories-195; fat-6g; saturated fat-2g
Serves: 8
Preparation time: about 1 hour + chilling time
NOTES : processed in blender until smooth For pie shell I use wheat free granola
about 2 cups and I soak it in about 8 oz of apple juice. Then I press it into a 9"
pie plate and fill with pumpkin pie filling in this recipe and bake.
Recipe By : Rene from ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tomato Barley Stew

Serving Size : 2
Categories : Soup

-------- ------------ --------------------------------
1 c Celery Juice
1 md Onion
2 Carrot -- Diced
1 Zucchini
1 Potato -- * See Note
1/4 c Barley -- * See Note
6 Tomato -- Chopped
1/2 c Sun-dried Tomatoes -- Finely Chopped
8 oz Mushroom -- * See Note
Heat 1 cup of water and the juice of a low flame. Add the onion, carrots, zucchini
and potato. Let simmer about 1 hour and then blend in blender or Vita-Mix. Return
pureed mix back to the pot and add the barley, tomatoes, dried tomatoes and
mushrooms and simmer for another 45 minutes.
NOTES : * baked or boiled (no skin) * unrefined * white
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tomato dressing

Serving Size : 1

-------- ------------ --------------------------------
I also like some tomato paste with some almonds, onion flakes and chili powder
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tomato Leek Greens Soup

Serving Size : 10

-------- ------------ --------------------------------
20 oz Tomato Juice -- Freshly Squeezed
10 oz Celery Juice
15 oz Water
1/2 c Lentils
1/2 c Adzuki Beans
3 Onions -- Diced
1 c Sun-dried Tomatoes -- Soaked & Diced
4 Plum Tomatoes -- Diced
3 st Leeks -- Stripped -- Washed
3 Zucchini
3 Parsnip -- Peeled & Diced
4 lg Collard Leaves
8 Bok Choy
1/4 c Dill -- Fresh -- Chopped
2 Garlic -- Crushed
2 Basil Leaves -- Fresh
1 t Oregano -- Dried
1 tb Mrs Dash -- Or Other
Cook all ingredients on a very low flame in a large covered pot.Remove the leeks,
zucchini, collards, and bok choy when soft and place in a blender or food
processor. Ladle in a little of the soup liquid, pur�e, and pour the entire
mixture back into the soup. Continue cooking until the beans are soft, for about 2
hours. (The basic recipe can be made with any types of greens and beans.)
Recipe By : Dr Fuhrman newsletter
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tomato Mushroom Soup

Serving Size : 1

-------- ------------ --------------------------------
2 c Sun-dried Tomatoes
3 oz Tomato Paste
4 c Fresh Squeezed Tomato Juice
1/2 c Dried Lentils
4 c Water
3 Onions -- Chopped
1/2 t Chili Powder
4 Garlic
4 c Shiitake Mushrooms -- Diced
1 t Mrs Dash
This is one of my favorite lunch soups, and it can be thrown together in a flash.
Soak the dried tomatoes in water overnight (see Winter Greens Soup recipe) and cut
into little pieces. Put all ingredients into a large covered pot, and simmer on
low heat until the lentils are mushy (about one hour).
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
TOMATO SOUP

Serving Size : 1
-------- ------------ --------------------------------
28 oz No-salt Tomatoes
2 c Carrot Juice
1 lb Carrots -- Chopped
4 Garlic
1 sm Cabbage -- Chopped
4 Tomatoes -- Fresh
Cook together everything but fresh tomatoes until vegetables are soft
Blend entire mixture together with 4 fresh tomatoes until creamy and smooth.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tomato-Almond Dressing

Serving Size : 1

-------- ------------ --------------------------------
1 oz Sesame Seeds
4 oz Blanched Almonds
2 tb Ketchup
1/4 c Soy Milk
1/3 t Chilli Powder
1 t Onion Flakes
Toast the sesame seeds for three minutes in a pan on the top of the stove, shaking
the pan frequently. Put sesame seeds into the blender with the other ingredients
and blend until smooth and creamy (works best in a VitaMix). This tomato-based
recipe is great as a dressing to put inside pita pocket sandwiches stuffed with
lettuce, sprouts, tomatoes, and avocados; or as a dip for raw veggies.
Recipe By : JOEL FUHRMAN
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tomato-Bean Soup

Serving Size : 2
Categories : Soup

-------- ------------ --------------------------------
6 tomatoes
2 leeks -- washed and chopped
1 onion -- chopped
1 cup mushrooms -- chopped
1/2 cup adzuki beans
3 cups bok choy -- chopped
1 teaspoon mrs dash seasoning
3 cups water
Place ingredients in a pot;cover and simmer for two hours on a low flame.Pur�e the
tomatoes,onions,and leeks,and then stir back in with the other ingredients. Leave
all other ingredients in small chunks.
Diabetes newsletter
Diabetes newsletter
Rating:
- - - - - - - - - - - - - - - - - -
Tossed Mixed Greens and Fruit with Blueberry Dress

Serving Size : 8
Categories :

-------- ------------ --------------------------------
2 c Frozen Blueberries -- Thawed

1/2 c Raw Cashews
2 tb Blood Orange Vinegar -- Or Balsamic
3 ts Spicy Pecan Vinegar -- * See Note
3 tb Apricot Puree -- Optional
2 Romaine Lettuce -- Wash And Bite Size

2 Kiwi Fruit -- Cut Into Pieces
1 pt Fresh Strawberries -- Cut In Half
1 Apple -- Cut Into Chunks
1 Pear -- Cut Into Chunks
1/2 c Currants -- Or Raisins
2 oz Pecans -- Chopped
Puree all dressing ingredients in blender until smooth. Taste and adjust seasoning
if necessary.
Toss all ingredients in dressing and sprinkle with chopped pecans. Use any
combination of fruits that you like.
NOTES : *or raspberry vinegar with a dash of pecan flavoring extract
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tossed salad w/ Apple Almond Dressing
Serving Size : 4

-------- ------------ --------------------------------
4 cups mixed greens
2 heads romaine lettuce
2 oranges cut into bite size pieces
1 cup mushrooms -- sliced
1 cup cherry tomatoes
1 cup almonds -- sliced, toasted
1 cup almond butter

4 apples -- peeled, quartered
4 tablespoons nutritional yeast
2 teaspoons breagg's liquid amoinos
2 teaspoons spicy pecan vinegar -- or of your choice
Mix all salad ingredients together. Blend all dressing ingredients until smooth.
Dr Fuhrman
Dr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Trail Mix

Serving Size : 2
Categories : Snack

-------- ------------ --------------------------------
1 c Apricots -- Chopped
1 c Dates -- Chopped
1 c Raisins
1 c Pumpkin Seeds
1 c Pecans
1 c Walnuts
1 c Sunflower Seeds
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Triple Layer Carrot Cake with Crean Cheese Frosting
Serving Size : 10

-------- ------------ --------------------------------
2 cups sugar
1 1/2 cups vegetable oil
4 large egg
2 cups all-purpose flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
3/4 teaspoon ground nutmeg
3 cups carrot -- finely grated
1/2 cup pecans -- chopped
1/2 cup raisins
4 cups powdered sugar

16 ounces cream cheese -- * see note
1/2 cup unsalted butter
4 teaspoons vanilla extract
For cake: Preheat oven to 325�F. Lightly grease three 9-inch-diameter cake pans
with 1 1/2-inch-high sides. Line bottom of pans with waxed paper. Lightly grease
waxed paper. Using electric mixer, beat sugar and vegetable oil in bowl until
combined. Add eggs 1 at a time, beating well after each addition. Sift flour,
baking powder, baking soda, salt, cinnamon and nutmeg into sugar and oil mixture.
Stir in carrots, chopped pecans and raisins. Pour batter into prepared pans,
dividing equally. Bake until toothpick inserted into center comes out clean and
cakes begin to pull away from sides of pans, about 45 minutes (watch to be sure it
does 't burn.) Cool in pans on racks 15 minutes. Turn out cakes onto racks and
cool completely. (Can be made 1 day ahead. Wrap tightly in plastic and store at
room temperature.) For frosting Using electric mixer, beat all ingredients in
medium bowl until smooth and creamy. Place 1 cake layer on platter. Spread with
3/4 cup frosting. Top with another cake layer. Spread with 3/4 cup frosting. Top
with remaining cake layer. Using icing spatula, spread remaining frosting in
decorative swirls over sides and top of cake. (Can be prepared 2 days ahead. Cover
with cake dome and refrigerate.) Serve cake cold or at room temperature
NOTES : Carrots weigh about 1 lb. Pecans weigh about 1/2 oz.
internet
internet
Rating:
- - - - - - - - - - - - - - - - - -
Tuna Dressing

Serving Size : 2

-------- ------------ --------------------------------
1 sm Cucumber -- Peeled
1/2 sm Tuna In Water -- * See Note
1 tb Cider Vinegar
2 ts Fresh Dill -- * See Note
2 tb Nonfat Plain Yogurt -- * See Note
1 sm Tomato
Blend together.
NOTES : * save liquid from tuna * finely minced, or 1 teasponn dried dill * or soy
yogurt
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tuscan Green Soup

Serving Size : 1

-------- ------------ --------------------------------
3 c Vegetable Broth -- Or 2 15 Oz Cans
15 oz Diced Tomato
15 oz White Beans -- With Juice
1 c Onion
1 t Basil -- Dried
2 Garlic
1 t Oregano -- Dried
1 t Fennel Seed -- Or Powdered Fennel
1 t Rosemary
1 c Collard Greens -- Chopped
Open the can of diced tomatoes and drain some liquid into a large soup pot. Heat
over medium heat. Add onions and garlic, lower heat, cover and cook for 5 minutes,
until onions are soft. Add more liquid to keep from sticking. Stir in basil,
oregano, fennel, rosemary and red pepper flakes. Add the beans, diced tomatoes and
vegetable stock. Bring to a boil. Add the greens, lower heat and simmer for about
20 minutes. Before serving, stir in the balsamic vinegar and black pepper. Makes 6
cups. Freezes well. Variations: use other types of beans and/or seasonings.
Substitute kale as the green, using about 3 cups chopped and cooking only 8-10
minutes. Or spinach or Swiss chard, cooking 4-5 minutes.
Recipe By : Jodi
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Tuttie Fruitie Pita Sandwich
Serving Size : 3

-------- ------------ --------------------------------
1 cup dried mango
1 cup soy milk
1 banana
1 avocado
1/4 cup almonds
3 whole-grain pita pockets, cut in half
Soak dried mango in soy milk overnight. Drain off soy milk and blend with banana,
avocado, and almonds. Thicken the mixture by letting it dehydrate in a low-heat
200-degree oven for 30 minutes. You can leave the oven door open a crack to keep
the temperature a little lower. Spread mixture into the inside of the side of each
pita and lay the soaked dried mango over the other side. Lightly toast the pita
and wrap with silver foil for a great school lunch treat. Serves 3.
Dr Furhman
Dr Furhman
Rating:
- - - - - - - - - - - - - - - - - -
Vegetable Barley Soup

Serving Size : 4
Categories : Soup

-------- ------------ --------------------------------
2 Garlic -- Minced
1 t Olive Oil
6 c Water
28 oz Diced Tomato -- Undrained
14 oz Green Beans -- Frozen
2 lg Carrot -- Sliced
1 c Mushroom -- Fresh
1/2 c Barley -- Uncooked
1 t Basil
1/2 t Oregano
1/4 t Pepper
1 tb Vegebase
1 Vegetable Boulon Cube
Cook onion and garlic in oil until tender in a 4-quart saucepan. Add remaining
ingredients. Bring to a boil. Reduce heat to low, cover, and simmer 45 to 50
minutes, stirring occasionally.
Recipe By : Brenda Boro
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Vegetable Pea/Bean Soup

Serving Size : 1
Categories : Soup

-------- ------------ --------------------------------
2 c Carrot Juice
2 c Celery Juice
4 c Water
4 c Kale -- Chopped
6 Onions -- Finely Chopped
8 Tomatoes -- Finely Chopped
1/2 c Dried Split Peas

1/2 c Mixed Dried Soup Beans
5 tb Vegizest
1 tb Mrs Dash Table Blend
Combine all ingredients and simmer on low heat for 90 minutes.
NOTES : retain all juice from tomatoes
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Vegetable topping

Serving Size : 1

-------- ------------ --------------------------------
2 c Lemon Juice -- * See Note
2 Garlic -- Minced
1 t Parsley
1 t Basil
1/4 t Onion Powder
1/4 t Mustard Seed -- Ground
Store in glass container in the refrigerator. I also use it as a dipping sauce for
raw veggies. Yum yum!
NOTES : * 7 to 8 lemons
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Vegetarian Chili

Serving Size : 4
Categories : Soup

-------- ------------ --------------------------------
2 c Beans -- * See Note
15 oz Tomato -- * See Note
2 c Red Onion -- Chopped
2 c Pepper -- * See Note
1 c Carrot -- Chopped
1 c Celery -- Chopped
1 c Tvp
1 t Oregano
1 t Basil
1 t Chili Powder
1/2 t Cumin
1 t Red Wine Vinegar
1 tb Raisins -- *
Wash the beans and soad them in water overnight. Cover with water, simmer for 2
hours, and pour off the water, or use a 15 - oz. can of pinto beans instead.
Combine all ingredients in a large saucepan and simmer for 1 hour. This can be
poured over chopped lettuce or steamed green vegetables such as spinach and kale,
or eaten by itself.
NOTES : * dry kidney or pinto beans * can tomatoes crushed * chopped green or red
peppers * diced or dates
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Veggie Chowder recipe

Serving Size : 1

-------- ------------ --------------------------------
5 md Potato -- Chopped
1 md Sweet Potato -- Peeled And Chopped
3 c Water
1 1/3 c Soy Milk
1 tb Vegebase
2 st Celery
2 md Carrots
2 sm Onion
1 lg Bell Pepper -- Red Or Yellow
1 1/2 ts Marjoram
Boil potatoes in 3 cups of water until tender. Put about 1/2 the potatoes in the
blender with 1 1/3 cup of unsweetened soymilk and 1 Tbs. of VegeBase. Blend until
smooth. Pour back into pot. Keep on low heat. Dice these veggies when you chop
potatoes so they are cooking at the same time-
Water saute the veggies with 1-2 tsp. of marjoram until the veggies are tender.
When veggies are done, add to the pot of potatoes. Mix well, add pepper to taste
and heat through on low to medium heat. Serve.
Recipe By : Voluptuos Vegan cookbook from Jen
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Very Berry Creamy Smoothie

Serving Size : 1

-------- ------------ --------------------------------
1/4 c soy milk
1 banana
1 c peaches frozen
1/4 c blackberries
1/4 c raspberries
Blend all ingredients in a high-powered blender until smooth. Rating: 5
Dr Fuhrman online
Rating:
- - - - - - - - - - - - - - - - - -
Vibrant Veggies

Serving Size : 12
Categories :

-------- ------------ --------------------------------
2 1/2 c Carrot Juice
1 bn Broccoli Florets
1 Cauliflower -- Small Head
4 sm Zucchini -- Thinly Sliced
4 sm Yellow Squash -- Thinly Sliced
3 md Bell Pepper -- Orange -- Red -- Yellow

1 md Beet -- Peeled -- Slice Strips
4 Garlic -- Chopped
1 Onion -- Halved -- Slice 1/4 In
2 ts Beet Powder -- Optional
1 t Herdeprovence (dried Herbs)
2 1/2 ts Arrowroot Or Cornstarch

1/4 c Parsley -- Chopped
Juice carrots and mix with arrow root. Water saut� broccoli, onions, and garlic
for 5 minutes. Add remaining vegetables and carrot juice/arrow root. Simmer
covered stirring occasionally (the sauce will thicken) until all vegetables are
tender about 8 to 10 minutes. garnish sprinkled with parsley.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Walnut Baked Lentils

Serving Size : 8
Categories :

-------- ------------ --------------------------------
3 c Dried Lentils -- * See Note
3 c Water
2 c Carrot Juice
4 Carrot -- Finely Chopped
1 Onion -- Finely Chopped
2 Zucchini -- Finely Chopped
4 tb Vegizest -- Or Vegebase
1 tb Spike
1 c Parsley -- Chopped
Preheat oven to 350 degrees. Chop all vegetables (except for parsley) together in
food processor. Combine all ingredients and place in casserole dish. Cover and
bake for 1- 1 1/2 hours or until lentils are tender. Sprinkle dish with walnuts
and bake for 30 more minutes. Top with parsley and serve.
NOTES : * I like to use 1 cup red, 2 cups green 28 ounces crushed tomatoes -- no
added sodium
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Warm Butternut Lemon

Serving Size : 14

-------- ------------ --------------------------------
1 Butternut Squash -- Peeled -- Cut In Chunk
1/2 c Date Sugar
1/4 c Lemon Juice
2 ts Lemon Zest
1/4 t Lemon Extract
Simmer butternut squash and date sugar in 1 cup of water, covered, about 15
minutes or until tender. Puree squash with liquid, add lemon, lemon zest, and
lemon extract. Keep warm.Serve over warm cake.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Watermelon Ices

Serving Size :

-------- ------------ --------------------------------
5 c seedless watermelon
1/2 c raisins
Blend watermelon and raisins in a blender, food processor, or VitaMix until they
form a creamy liquid. Pour into paper cups and freeze for one hour only. Remove
partially frozen treat from the freezer. Blend again, spoon the mixture back into
the cups, and place back in the freezer until served.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Watermelon smoothie
Recipe By : Sophie Grigson

Serving Size : 4

-------- ------------ --------------------------------
12 strawberries -- hulled
2 handfuls mint -- fresh
1 watermelon -- seedless
1. Place the strawberries in a blender and add the mint. Whizz to blend.
2. Add the watermelon pulp to the blender and whizz again. Serve immediately.
Sophie Grigson
Sophie Grigson
Rating:
- - - - - - - - - - - - - - - - - -
Whipped cream

Serving Size : 1

-------- ------------ --------------------------------
4 oz Tofu
1/2 t Maple Syrup
Puree everything in a food processor until smooth. I haven't tried this so I'm not
sure how it comes out.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
White Bean & Escarole Soup

Serving Size : 4

-------- ------------ --------------------------------
4 md Garlic -- Crushed
2 Bay Leaf
2 st Celery -- Minced
2 md Carrot -- Diced
10 c Stock Or Water
1 lb Excarole Or Spinach -- Chopped
2 c Beans Dry - Navy Or Pea -- * See Note
1. In a kettle or saucepan, cook the onions and garlic in water over low heat. 2.
When onions are limp (3-5 minutes) add bay leaf, celery, and carrot. Stir and
saut� another 5 minutes. Add stock or water. Cover. 3. Let it simmer about 20
minutes. Add cooked beans and escarole or spinach. Cove r, and continue to simmer
(over very low heat) another 10-15 minutes. Top each bowlful with freshly grated
nutmeg.
NOTES : * You don't need to soak the beans first. Cook them in pleanty of boiling
water until tender, but not mushy. Drain them, if necessary. This extra water can
be used as this soup's stock. Cookin time = 1 � 2 hours.) cook beans in 10 cups of
water.
Recipe By : Mollie Katzen
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Winter Greens Soup

Serving Size : 1

-------- ------------ --------------------------------
1 bn Leafy Greens
3 lb Tomatoes -- Juiced
1 c Sun-dried Tomatoes
4 Onions
2 lb Carrots
4 Garlic
1 tb Vegebase
1/2 c Lentils And/or Split Peas
4 c Water
1 c Almond Slivers
The night before, put the sun-dried tomatoes in a small zip-lock sandwich bag with
a little water in the fridge.The dried tomatoes will soften so you can easily chop
them up into little pieces to cook with the rest of the ingredients. Blend the
leafy greens with the garlic, slowly adding water until they liquefy. Put all the
ingredients�except the almond slivers�in a big covered pot and cook over low heat
for twenty minutes. Serve hot with almond slivers sprinkled on top.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Wokking Sauces
Serving Size : 1

-------- ------------ --------------------------------
this is used to cook vegetables. Use a handful of datesor dried apricots blended
with water and Braggs Liquid Amos
Another is to taKe a can of or sweetened diced pineapples and add some tomato
sauce.
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Wonderful Watermelon Smoothie
Recipe By : Elizabeth Pivonka

Serving Size : 1

-------- ------------ --------------------------------
7 dates -- pitted
1/4 cup soy milk
2 cups watermelon -- chuncks
1 handful fresh or frozen strawberries
1 bana
Blend in a blender
Elizabeth Pivonka
Elizabeth Pivonka
Rating:
- - - - - - - - - - - - - - - - - -
yeast-cheese-sauce recipe

Serving Size : 1
Categories : Sauce/Gravy/Relishes Vegetarian

-------- ------------ --------------------------------
3 tb Nutritional Yeast Flakes
2 ts Cornstarch
1/8 t Dry Mustard
1/8 t Garlic Powder
5 oz Soy Milk
1. Mix dry ingredients in a pan. Slowly mix in the soya milk.
2. Bring slowly to simmering point, stirring constantly, then simmer for a few
seconds until thickened, stirring well.
Recipe By : Internet
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Yogurt Blueberry with Flax

Serving Size : 1
Categories : Breakfast Dessert

-------- ------------ --------------------------------
2 cups blueberries -- frozen
1/2 cup soy milk
1 tablespoon flax seeds -- ground
3 medjool dates -- or 6 deglet noor dat
Blend until smooth. Chill and serve. Great for school lunches too. Serves 1.
Dr Fuhrman
onlineDr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Yummy, Quick & Easy Banana/Oat Bars
Serving Size : 1
Categories :

-------- ------------ --------------------------------
2 large banana -- mashed
1/2 cup raisins -- or chopped dates
2 cups oats -- quick not instant
1/2 cup coconut -- shredded
1 tablespoon date sugar -- optional
1/4 cup unsweetened applesauce -- optional
Preheat oven to 350 degrees. Mix ingredients together in a large bowl. Press dough
in a 9"X9" baking pan. Bake for 30 minutes. Cool on wire rack. When cool, slice
into squares or bars and serve. ENJOY!! Add the applesauce & date sugar if you'd
like a sweeter, moister version of these bars.
Dr Fuhrman
Dr Fuhrman
Rating:
- - - - - - - - - - - - - - - - - -
Zesty Tomato-Garlic Dressing

Serving Size : 2

-------- ------------ --------------------------------
1/2 c Vegetable Juce
2 ts Lemon Juice
1/2 t Italian Seasoning
1 Garlic -- * See Note
3 oz Tofu -- * See Note
Blend together
NOTES : * chopped, or 1/4 teaspoon garlic powder * low fat
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -
Zucchini & Mushrooms

Serving Size :

-------- ------------ --------------------------------
3 zucchini, sliced
1/2 tsp onion powder
1/2 lemon juiced
1 tbsp sesame seeds, lightly toasted
Steam the zucchini and mushrooms just until they are soft. Sprinkle with onion
powder, lemon juic, and sesame seeds.
ETL Newsletters
Rating:
- - - - - - - - - - - - - - - - - -
Zucchini Vegetable Blend

Serving Size : 2

-------- ------------ --------------------------------
1 c Mushroom
2 Tomato -- Chopped
1 Red Onion
1 tb Vegebase
1 tb Cornstarch
1 t Thyme
1 t Dill
1 t Oregano
1 t Oregano
1 t Basil
3 Garlic -- Chopped
4 Zucchini -- Sliced
In a large non-stick skillet add 3 tbsp water, garlic, thyme, dill, oregano,
basil, mushrooms, tomato and stir on low heat. Add onion and zucchinis. Stir for 4
minutes. Add mixture of cornstarch, vegebase and vinegar and cook until sauce
boils and thickens, while stirring.
Recipe By : ETL
Cholesterol: 0mg
Pocket Cook v5
Pocket Cook v5
Rating:
- - - - - - - - - - - - - - - - - -

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* Exported from MasterCook *

Acorn Squash Supreme

Recipe By : Pocket Cook v5

Amount Measure Ingredient -- Preparation Method

NOTES : * chopped raw * unsweetened

Recipe By : Dr. Joel Fuhrman

* Exported from MasterCook *

Almond Chocolate Dip

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Recipe By : Dr Fuhrman online

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Recipe By : Pocket Cook v5

Amount Measure Ingredient -- Preparation Method

Mix and eat.

Pocket Cook v5 Rating: 5

* Exported from MasterCook *

Another Blended Salad

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Another Blueberry Blended Salad

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Anti cholestoral Split Pea and Carrot Soup

Recipe By : Pocket Cook v5

Amount Measure Ingredient -- Preparation Method

Recipe By : Dr Fuhrman (cholestoral book)

* Exported from MasterCook *

Antioxidant Rich Smoothie

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Apple Berrynut Pudding

Recipe By : Dr Fuhrman online

Amount Measure Ingredient -- Preparation Method

Preheat oven to 300 degrees.

Soak dried apples in soy milk for at least one hour.

If using frozen strawberries, thaw and squeeze out water.

* Exported from MasterCook *

Apple Pear Vinaigrette

Recipe By : Pocket Cook v5

* Exported from MasterCook *

Apple Pie Dressing

Recipe By : Pocket Cook v5

Amount Measure Ingredient -- Preparation Method

NOTES : * Fresh squeezed

Recipe By : Dr. Joel Fuhrman

* Exported from MasterCook *

Recipe By : ETL person

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Applenut Flax Bars

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Recipe By : onlineDr Fuhrman

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Recipe By : Pocket Cook v5

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Arugula & Spinach Stuffed Pitas with Watercress Pesto

Amount Measure Ingredient -- Preparation Method

2 c watercress, stems removed