Ingredients

Makes 4 1/2-cup servings

2 cups sliced fresh peaches (peeled, if desired)
2 cups hulled fresh strawberries
1/2 cup white grape juice concentrate or apple juice concentrate

Directions

Combine all ingredients in a large saucepan. Bring to a simmer and cook for about 5 minutes, or until fruit just becomes soft. Serve warm or cold.

Per serving (1/2 cup): 121 calories; 0.5 g fat; 0.1 g saturated fat; 4% calories from fat; 0 mg cholesterol; 1.5 g protein; 29.6 g carbohydrates; 26.3 g sugar; 2.8 g fiber; 3 mg sodium; 21 mg calcium; 0.6 mg iron; 77.9 mg vitamin C; 149 mcg beta-carotene; 0.8 mg vitamin E

Ingredients

Makes 6-8 servings

2 cups dry black beans
1 bunch fresh cilantro, chopped (optional)
1 tablespoon cumin seeds
1 tablespoon dried oregano
1 teaspoon paprika
1/2 teaspoon cayenne pepper
1 large onion, chopped
1 green bell pepper, seeded and diced
2 garlic cloves, minced
1 1/2 cups chopped tomatoes
1/2 teaspoon salt, or to taste
1/4 cup chopped green onions

Directions

Wash beans and place in a large pan or bowl with 4 to 6 cups water. Soak overnight. Pour off soaking water and place in a pot with 6 cups fresh water. Add cilantro, if using. Bring to a simmer and cook until beans are tender, about 2 hours.

In a small, dry skillet, toast cumin, oregano, paprika, and cayenne until fragrant. Be careful not to inhale the fumes; cayenne can be very irritating.

In a large skillet, braise onion in 1/2 cup water for 2 minutes. Stir in bell pepper, garlic, cumin, oregano, paprika, and cayenne and cook until onion is soft. Add to cooked beans, along with tomatoes. Simmer 30 minutes or longer if time allows. Add salt to taste.

Serve in individual bowls topped with green onions.

Slow cooker instructions: Place washed, soaked beans in slow cooker with 6 cups boiling water, cilantro (if using), cumin, oregano, paprika, cayenne, onion, bell pepper, and garlic. Cover and cook on high until beans are completely tender, about 3 hours. Add tomato and salt to cooked beans and cook 1 hour more or longer.

Per serving (1/6 recipe): 237 calories; 1.4 g fat; 0.3 g saturated fat; 5.4% calories from fat; 0 mg cholesterol; 14.9 g protein; 43.6 g carbohydrates; 6.6 g sugar; 14.9 g fiber; 206 mg sodium; 73 mg calcium; 4.6 mg iron; 25.1 mg vitamin C; 359 mcg beta-carotene; 0.4 mg vitamin E

Ingredients

Makes 8 servings

1 large eggplant
1 teaspoon dried thyme
4 cups sliced mushrooms (about 3/4 pound)
3 garlic cloves, minced or pressed
1 teaspoon soy sauce (optional)
1/4 cup whole-wheat flour
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/2 teaspoon garlic powder
1 teaspoon dried oregano
2 teaspoons dried basil
2 10-ounce packages frozen chopped spinach, thawed, or 4 pounds fresh spinach, chopped
1 large onion, chopped (about 2 cups)
1 1/2 cups water
1 25-ounce jar commercial marinara
Spray of vegetable oil
1/4 teaspoon ground black pepper

Directions

Preheat oven to 375 F.

Cut eggplant into 1/4-inch slices (there should be about 12 slices). Arrange in a single layer on a lightly vegetable oil sprayed baking sheet. Bake for 20 minutes, then turn and cook on the other side for 15 minutes. Eggplant should be tender when pierced with a fork. Remove from oven and reduce heat to 350 F.

Spread half the marinara in a large casserole dish and top with half the eggplant slices.

Heat 1/2 cup water in a large nonstick skillet. Add onion and cook over high heat, stirring often until all the liquid has evaporated. Add 1/4 cup water and stir to loosen any stuck bits of onion, then continue cooking and stirring until all the liquid evaporates again. Repeat this process twice more. Reduce heat to medium and add spinach, basil, oregano, garlic powder, nutmeg, and salt. Cook for about 3 minutes, stirring often, until spinach is hot, and then stir in flour. Cook for 2 minutes stirring constantly. Spread half the spinach evenly over the eggplant slices.

Heat remaining 1/4 cup water and soy sauce, if using, in a large nonstick skillet. Add garlic and cook for 1 minute. Add mushrooms, thyme, and black pepper. Cook for about 5 minutes over medium heat, stirring often, until mushrooms are browned. Spread in casserole dish over spinach.

Top mushrooms with remaining eggplant slices, remaining spinach, and remaining marinara.

Bake at 350 F for about 40 minutes until heated through.

Stored in a covered container in the refrigerator, leftover Eggplant Lasagna will keep for up to 3 days.

Per serving (1/8 recipe): 107 calories; 1 g fat; 0.2 g saturated fat; 8% calories from fat; 0 mg cholesterol; 5.4 g protein; 23.6 g carbohydrates; 8.5 g sugar; 6.8 g fiber; 715 mg sodium; 110 mg calcium; 3.1 mg iron; 11.8 mg vitamin C; 3645 mcg beta-carotene; 4.2 mg vitamin E

Recipe from The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Ingredients

Makes 1 serving

1/3 cup rolled barley (barley flakes)
1/8 teaspoon salt
3/4 cup water
1 tablespoon wheat bran
1/2 medium apple with peel, cored and chopped, or other chopped fruit
1 1/2 teaspoons ground flaxseeds

Directions

The night before: Combine barley, salt, and water in a microwavable bowl, cover, and refrigerate overnight. (Use a 1-quart or larger bowl—barley can really boil up!)

In the morning: Add bran and apple or other fruit to soaked barley. Cover the bowl with a microwavable plate and microwave on high for 2 minutes. Finish cooking on medium power for 4 minutes. Stir in flaxseeds.

To cook on the stovetop: Bring soaked barley, bran, and apple or other fruit to a boil in a small nonstick saucepan over high heat, stirring. Reduce the heat to low, partially cover, and simmer for about 15 minutes, stirring occasionally. The mixture should have the consistency of cooked oatmeal. If it’s too watery, continue cooking over low heat to desired consistency. Stir in flaxseeds.

Per serving (1recipe): 174 calories; 2.1 g fat; 0.3 g saturated fat; 11% calories from fat; 0 mg cholesterol; 4.5 g protein; 37.5 g carbohydrates; 9.1 g fiber; 303 mg sodium; 29 mg calcium; 1.5 mg iron; 3.2 mg vitamin C: 23 mcg beta-carotene; 0.2 mg vitamin E

Ingredients

Makes 2 1-cup servings

2 cups frozen canned peach slices
1 – 2 tablespoons frozen apple juice concentrate or white grape juice concentrate
1/2 cup vanilla rice milk

Directions

In a blender combine all ingredients. Blend on high speed until thick and smooth. You will need to stop the blender occasionally and use a spoon or rubber spatula to move the unblended fruit to the center. Serve immediately.

Per serving (1/2 recipe): 216 calories; 0.8 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 1.4 g protein; 53.8 g carbohydrates; 41.8 g sugar; 4.9 g fiber; 37 mg sodium; 83 mg calcium; 0.7 mg iron; 6.7 mg vitamin C; 886 mcg beta-carotene; 2.1 mg vitamin E

Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

This colorful, tasty salad is filled
with a variety of textures and flavors. Enjoy it as an appetizer at a
party or pack up the ingredients for a picnic and make the salad right
before serving.

Ingredients

Makes 2 servings

4 cups baked blue corn chips (other colored corn chips can be substituted)
1 small head red leaf lettuce, torn into bite-size pieces
16 ounces cooked black beans, rinsed
1 cup salsa
3 roasted red peppers, sliced into strips about 2″ long by 1/2″ thick
1 Roma tomato, diced

Directions

Place the corn chips on the plates first, followed by the lettuce,
then the beans, then the tomatoes, then the salsa, and top it off with
the sliced roasted red peppers.

Per serving (1/2 recipe): 239 calories; 2 g total fat; 9% calories from fat; 10 g protein; 39 g carbohydrate; 16 g sugar; 15 g fiber

Recipe from 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; Recipe by Jason Wyrick of Vegan Culinary Experience

Ingredients

Makes 2 servings

2 large portobello mushrooms
1/2 cup vegetable juice
1/4 cup apple juice concentrate
1/2 cup roasted red peppers
1 tablespoon reduced-sodium soy sauce
1 tablespoon seasoned rice vinegar
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper

Directions

Clean mushrooms and remove stems. Cut into 1/2-inch strips.

Combine vegetable juice, apple juice concentrate, red peppers, soy sauce, vinegar, chili powder, garlic powder, and black pepper in a blender. Process until smooth, then transfer mixture to a nonstick skillet and heat until bubbly.

Add mushroom strips, turning to coat evenly with sauce. Cover and cook over medium-high heat, turning occasionally, until mushrooms are tender, about 10 minutes. Serve immediately.

Per serving (1/2 recipe): 132 calories; 1.2 g fat; 0.2 g saturated fat; 8.4% calories from fat; 0 mg cholesterol; 4.7 g protein; 28.9 g carbohydrates; 19.9 g sugar; 3.9 g fiber; 589 mg sodium; 31 mg calcium; 1.8 mg iron; 97.9 mg vitamin C; 1906 mcg beta-carotene; 1.6 mg vitamin E

1 – 15 oz. can black beans, rinsed

1 – 15 oz. can kidney beans, rinsed

1 – 15 oz. can cannellini beans, rinsed

1 green bell pepper, chopped

1 red bell pepper, chopped

1 – 10 oz. package frozen corn kernels

1 red onion, chopped

1 cup Italian dressing

Directions:  Mix all ingredients together and allow to rest in the refrigerator and mix again before serving.

Easy Italian Dressings

Dry Ingredients

2 Tbsp sea salt

2 Tbsp dried oregano

1 Tbsp dried parsley

1 Tbsp garlic salt

1 Tbsp onion powder

1 Tbsp natural sugar

1 tsp dried basil

1 tsp red pepper

1/2 tsp dried thyme

1/4 tsp celery salt

Wet Ingredients

1/4 cup lemon juice

2/3 cup olive oil

2 Tbsp water

2 Tbsp of the dry Italian mixture.

Directions:  Mix the dry ingredients and use only 2 tablespoons for the Italian mixture in the wet ingredients.  This dry mixture also does well with veganaise and cream cheese for vegan dips.  You can also add a bit of soymilk for a great creamy italian dressing.

Recipe by Chef Mark Anthony

Ingredients

Makes 2 1-cup servings

1 cup frozen strawberries
1 medium frozen banana, cut into 1-inch pieces
1/2 – 1 cup vanilla almond milk

Directions

Place all ingredients in a blender. Blend at high speed until smooth. You will have to stop the blender occasionally and move the unblended fruit to the center with a spatula to get your smoothie smooth.

Per serving (1 cup): 121 calories; 0.8 g fat; 0.1 g saturated fat; 6% calories from fat; 0 mg cholesterol; 1.2 g protein; 29.8 g carbohydrates; 15.4 g sugar; 3.9 g fiber; 24 mg sodium; 96 mg calcium; 1 mg iron; 51 mg vitamin C; 46 mcg beta-carotene; 0.8 mg vitamin E

Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.