Lunches and Light Meals
‘Mato, Sweet Potato, Spinach Pesto Pie
Submitted by NutritonWire.org member: Susan Fagan
Serves: 8
Preparation Time:
Ingredients:
1 each Sweet potato, medium, peeled and grated
1 each Lime, juice of one juicy lime
3 tablespoons Dr. Fuhrman’s MatoZest, divided
0.5 cup Unsweetened soy milk
0.25 cup Cashews, raw and unsalted
0.75 cup Nutritional yeast, divided
9 ounces Raw baby spinach, steamed until wilted
1 clove Fresh garlic
0.75 cup Fresh basil leaves
1 tablespoon Flax seeds, ground
14 ounces Extra firm tofu
6 ounces Tomato paste, unsalted
2 each Tomatoes, sliced
Instructions:
This recipe can be made a day ahead and holds well.
1. Crust: Toss grated sweet potato with lime juice and 1 T. Matozest. Press into bottom of pie plate. Bake at 350 F. for approx. 20 minutes, until potato is soft but edges aren’t browning. Remove from oven and let cool for about 10 min.
2. Pesto filling: In a Vitamix or other high speed blender, blend soy milk, cashews, 1/4 cup of the nutritional yeast, flax, garlic, fresh basil leaves, and the steamed baby spinach (making sure you’ve sqeezed as much excess water out of it as possible) until smooth. Spread the pesto in a layer over the cooked and cooled sweet potato crust. Bake at 350 F. for 15 min. Remove from oven and cool for 10-15 min.
3. Creamy ‘Mato top layer: In a Vitamix or other high speed blender, puree the tofu, remainder of the nutritional yeast, tomato paste, and the remainder of the MatoZest until smooth. Spread on top of the pesto evenly. Top with sliced fresh tomatoes and more fresh basil if desired. Bake at 350 F. for approx 25-35 minutes, until it is firm, but not browned. (The tomato topping layer should turn darker, but not “brown”.) Remove from oven and cool for 20-60 minutes. Chill for a few hours for best texture.
Good at room temperature or chilled. Nice with a micro greens salad with pomegranate balsamic.
Bean Enchiladas
Submitted by NutritonWire.org member: Tom Davenport
Serves:
Preparation Time: 15 minutes
Ingredients:
1 green pepper, sliced
1/2 cup sliced onion
1 cup nonfat commercial taco sauce or salsa sauce
2 cups canned or cooked pinto or black beans
1 cup frozen corn kernels
1 teaspoon cumin
1 teaspoon chopped cilantro
6-8 nonfat corn tortillas
Instructions:
Saute’ 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.
Lisa’s Lovely Lentil Stew
Submitted by NutritonWire.org member: Lisa Warfield
Serves: 2
Preparation Time: 40 minutes
Ingredients:
1 cup lentils for every 3 cups water
1/2 medium onion, finely chopped
1/4 teaspoon black pepper
1 teaspoon basil
3 big ripe tomatoes, chopped
1 organic celery stalk, finely chopped
Instructions:
Cook lentils in water for 30 minutes with onion, pepper, and basil. Add tomatoes and celery and cook for an additional 15 munutes.
Coconut Fruit Salad
www.DrFuhrman com
Serves: 6
Preparation Time: 20 minutes
Ingredients:
1 cup cantaloupe, cut into bite sized pieces
1 cup honeydew melon, cut into bite sized pieces
1 cup pineapple, cut into bite sized pieces
1/2 cup green grapes, cut in half
1/2 cup red grapes, cut in half
1 pint organic strawberries, cut in half or quarters
1/2-1 pint blueberries
1/2 cup unsweetened shredded coconut, divided
Instructions:
Mix all ingredients together, reserving 1/4 cup of coconut. Sprinkle the reserved coconut over the top for a beautiful looking fruit salad.
Holiday Fruit Salad
www.DrFuhrman.com
Serves: 10
Preparation Time:
Ingredients:
CREAMY ORANGE CASHEW DRESSING
2 oranges, peeled and seeded
2 tablespoons Dr. Fuhrman’s Blood Orange Vinegar
1/2 cup raw cashews
orange juice, to thin if necessary
FRUIT SALAD
2 large apples, sweet, tart, and crisp
1 pint fresh organic strawberries, sliced
4 kiwi fruit, peeled and cut
2 oranges, peeled past skin and sliced in rounds, remove seeds
1 fresh pineapple, cored and cut in bite-sized chunks
2 cups grapes, cut in half
2/3 cup chopped walnuts or pecans, reserving 1/3 cup for top
1/4 cup unsweetened shredded coconut
1/2 cup dried unsweetened cherries, cranberries, or raisins (optional)
Instructions:
Blend all dressing ingredients until smooth and creamy. Add orange juice to thin if necessary.
Toss apples in a little orange juice to prevent browning.
Toss all ingredients, using 1/3 cup walnuts, right before serving. Garnish with rest of walnuts.
