Dr. Fuhrman's February 2008

Heart Healthy Fare
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Tomato Red Pepper Salad Dressing
Serves: 6
Preparation Time: 10 minutes
 
Ingredients:
1 6-oz can tomato paste
1 whole roasted pepper from a jar
2 tablespoons red wine vinegar
6 tablespoons water
1 clove garlic chopped
1 teaspoon dried basil

Instructions:
Combine all ingredients in a blender. Blend until well mixed.

Add more water to thin, if desired.



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Sweet Potato and Asparagus Ragout
Serves: 6
Preparation Time: 25 minutes
 
Ingredients:
2 large leeks, white and pale green parts only
2 medium sweet potatoes, peeled & chopped into bite-sized pieces
12 ounces organic baby spinach
2 cups water
2 tablespoons Dr. Fuhrman’s VegiZest, or other no sodium soup base seasoning
1 clove garlic, minced
1 pound fresh asparagus, trimmed and cut diagonally into 1-inch pieces
7 ounces fresh shiitake mushrooms, chopped
10 figs, stems removed & chopped
1 tablespoon fresh lemon juice
3 tablespoons chopped fresh parsley
1/4 cup chopped fresh mint leaves
2 tablespoons chopped raw brazil nuts

Instructions:
Cut leeks lengthwise, separate and wash thoroughly in a bowl of cold water. Lift leeks out of water and drain in a colander. Cut into 1/2 inch slices.

Place potatoes in a steamer and steam until just tender, about 10 minutes.

Add spinach on top of potatoes, cover and allow to wilt. Once spinach is wilted, transfer with potatoes into a bowl.

In skillet, mix water and VegiZest. Add leeks, garlic, and asparagus. Cover and simmer until leeks and asparagus are tender. Remove with a slotted spoon and transfer to the bowl with potatoes and spinach.

In skillet, sauté mushrooms in water/VegiZest mixture, stirring occasionally, until mushrooms are softened, about 2 minutes.

Combine all ingredients, along with figs and lemon juice. Gently toss. Serve sprinkled with parsley, mint, and chopped Brazil nuts.

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Mashed Winter Squash
Serves: 5
Preparation Time: 15 minutes
 
Ingredients:
2 pounds winter squash, fresh or frozen
4 leeks, cleaned and sliced
2 cups water
1 tablespoon Dr. Fuhrman's VegiZest or other no salt added seasoning
1/4 teaspoon nutmeg
1 teaspoon cinnamon

Instructions:
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.

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Apple Berrynut Pudding
Serves: 12
Preparation Time: 20 minutes
 
Ingredients:
2 cups dried apples
1 1/2 cups unsweetened vanilla soy milk
8 fresh organic strawberries or frozen
1/2 cup raw pecans
1/2 cup raw Brazil nuts
1 cup organic baby spinach
1/4 cup unsweetened, shredded coconut
1/2 tablespoon cinnamon
1/4 teaspoon nutmeg
6 medjool dates, pitted
6 fresh organic strawberries, for garnish
unsweetened, shredded coconut, for garnish

Instructions:
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.