Salad Latine

Chow down on this Swiss Chard-based salad to provide your body with anti-inflammatory nutrients and antioxidants!

Ingredients

Serves 2 as a main dish or 4 as a side

1/2 small white onion

3 cloves garlic

Leaves from 1 bunch chard

4 Roma tomatoes, diced

1 1/2 cups fresh corn kernels

1/4 cup pecan halves

1 cup seedless black grapes

Pinch of sea salt

1/2 teaspoon freshly ground black pepper

Directions

Mince the onion and garlic. Smash them together a couple times with the back of a knife or with a mortar and pestle.

Wash the Swiss chard thoroughly, as it tends to be gritty, then slice it into ribbons by tightly bunching the leaves together and slicing them with a sharp, heavy knife. Place the chard in a salad bowl, add the remaining ingredients, and toss.

Per Serving: 181 calories; 2 g fat; 0 g saturated fat; 9% calories from fat; 0 mg cholesterol; 7 g protein; 41 g carbohydrates; 17 g sugar; 7 g fiber; 378 mg sodium

Source: Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory by Neal D. Barnard, M.D., recipe by Jason Wyrick.

Mango Salsa

This mango salsa recipe is a fruity, unique twist on traditional tomato-based salsa!

Ingredients

Makes about 2 cups (8 servings)

1 large mango, or 5 ounces frozen mango, thawed and chopped

1 large tomato, chopped (seeds removed if desired)

1 tablespoon finely chopped jalapeno pepper, or 1/2 teaspoon crushed red pepper

3 tablespoons fresh lime juice, or to taste

1/4 cup finely chopped fresh cilantro, finely chopped

1/4 teaspoon salt, or to taste

Directions

To prepare the fresh mango, peel it and use a sharp knife to cut flesh off pit, then cut it into 1/4-inch cubes. Or, use the “porcupine” method (see note). Place diced mango in a medium mixing bowl.

Add remaining ingredients to the mixing bowl with the mango. Stir to combine and let stand 15 minutes to allow flavors to develop.

Stored in a covered container in the refrigerator, leftover mango salsa will stay fresh for up to one day.

Note: The “porcupine” method of cutting a mango into cubes: First, look at the mango, and you will see two flat sides and two more rounded sides. Slice the mango once straight down on each of the flat sides, just around the flat seed in the middle (the seed is woody and you will feel when you’ve hit it with your knife). You’ll then have 2 nice, large semicircular pieces of mango. With each piece, use your knife to gently slice through the mango in a criss-cross fashion without cutting through the peel. Then press the piece inside-out so it looks like a porcupine. Take your knife and you will be able to cut the cubes off of the peel. Do this with both portions, and then cut any ripe chunks off of the middle section.

Variation: For Peach Salsa, substitute one large ripe peach for mango.

Per Serving (1/4 cup): 26 calories; 0.2 g fat; 0 g saturated fat; 5.3% calories from fat; 0 mg cholesterol; 0.4 g protein; 6.7 g carbohydrates; 4.8 g sugar; 0.9 g fiber; 77 mg sodium; 6 mg calcium; 0.1 mg iron; 13.5 mg vitamin C; 271 mcg beta carotene; 0.5 mg vitamin E

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

Barbecued Eggplant Steaks

Eggplant absorbs flavors beautifully; in this recipe it is paired with barbecue sauce to create the perfect side dish or entrée.

Makes 4 servings

Ingredients

1 medium eggplant

salt

nonstick cooking spray

bottled vegan barbecue sauce, as needed

Directions

Cut eggplant into 1/2-inch slices and sprinkle generously with salt. Place on a rack or in a colander in the sink and let rest for 30 minutes. Rinse off salt and pat dry with a clean kitchen towel. Preheat oven to 375 F. Mist a baking sheet with nonstick cooking spray and arrange eggplant slices in a single layer. Brush or spoon barbeque sauce over each slice and bake for 15 minutes. Turn slices over and brush or spoon barbecue sauce on other side. Bake 10 to 20 minutes longer, or until fork-tender.

Per serving (1 tablespoon): 98 calories; 0.3 g fat; 0.1 g saturated fat; 3.1% calories from fat; 0 mg cholesterol; 1.3 g protein; 24.8 g carbohydrates; 15.4 g sugar; 3.6 g fiber; 479 mg sodium; 25 mg calcium; 0.8 mg iron; 2.7 mg vitamin C; 70 mcg beta carotene; 0.8 mg vitamin E

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Garbanzo Burgers

These tasty golden patties are made with garbanzo beans, also known as chickpeas. Garbanzo beans have a delicious nut-like taste and texture and are a great source of protein. Using a vegetable spray significantly cuts down the amount of fat in this recipe without sacrificing flavor.

Ingredients

Makes 6 patties (6 servings)

2 tablespoons sesame seeds

1/4 cup potato flour

1/2 teaspoon salt

1/8 teaspoon cayenne pepper, or to taste

1/2 teaspoon ground coriander or cardamom

1 teaspoon ground cumin

1 1/2 teaspoons curry powder

1 tablespoon soy sauce

1/2 cup cooked bulgur or brown rice

1 15-ounce can garbanzo beans, drained and rinsed, or 1 1/2 cups cooked garbanzo beans

1 garlic clove, minced or pressed

1 celery stalk, finely chopped (about 1/2 cup)

1 small carrot, finely chopped (about 1/2 cup)

1 small onion, finely chopped (about 1/2 cup)

Vegetable oil spray

Directions

Toast sesame seeds in a dry skillet until they begin to pop and become fragrant. Grind in a food processor or blender then transfer to a mixing bowl. Add onion, carrot, celery, and garlic.

Chop beans in a food processor, using an on/off pulsing action, or by hand using a potato masher. Leave some chunks. Add to vegetable mixture, along with bulgur or brown rice, soy sauce, curry powder, cumin, coriander, cayenne, and salt. Mix thoroughly.

Stir in enough potato flour to form a stiff dough. Knead for 30 seconds, then form into 6 patties.

Lightly spray a nonstick skillet with vegetable oil spray. Cook patties over medium heat until for about 2 minutes until the first side is lightly browned, and then flip and cook the second side for another 2 minutes until it is lightly browned.

Enjoy these burgers hot from the skillet. Stored in a covered container in the refrigerator, leftover Garbanzo Burgers will keep for up to 3 days.

Per serving: 130 calories; 3.2 g fat; 0.4 g saturated fat; 22.5% calories from fat; 0 mg cholesterol; 6 g protein; 20.7 g carbohydrates; 1.3 g sugar; 4.9 g fiber; 430 mg sodium; 45 mg calcium; 2.3 mg iron; 2.2 mg vitamin C; 683 mcg beta carotene; 0.4 mg vitamin E

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

Blueberry Buckwheat Pancakes

Antioxidant-packed blueberries paired with buckwheat flour make a terrific-tasting, health-promoting breakfast.

Ingredients

Makes ( 16 ) 3-inch pancakes

1/2 cup buckwheat flour
1/2 cup cornmeal
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 ripe banana, mashed
2 tablespoons maple syrup
1 tablespoon vinegar
1 cup fortified soy or rice milk
1 cup fresh or frozen blueberries
Vegetable oil spray

Directions

Mix buckwheat flour, cornmeal, baking powder, baking soda, and salt.

In a separate large bowl, combine mashed banana, maple syrup, vinegar, and non-dairy milk. Add flour mixture, stirring just enough to remove any lumps and make a pourable batter. Stir in blueberries and add a bit more milk if the batter seems too thick.

Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately.

Per serving (1 pancake): 55 calories; 0.5 g fat; 0.1 g saturated fat; 8.1% calories from fat; 0 mg cholesterol; 1.5 g protein; 11.8 g carbohydrates; 3.8 g sugar; 1.1 g fiber; 81 mg sodium; 32 mg calcium; 0.6 mg iron; 1.6 mg vitamin C; 9 mcg beta carotene; 0.3 mg vitamin E

Source: Healthy Eating for Life and to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Middle Eastern Potato Chickpea Burgers

Recipe from Chef Mark Anthony. He has cooking classes on 3ABN.ORG

Ingredients

1/2 lb. red potato, cooked and cooled

3 Tbsp olive oil, divided

1 tsp garlic, minced

1 – 15 oz. can garbanzo beans, rinsed

2 Tbsp chopped fresh parsley

1/2 tsp sea salt

1 Tbsp lemon zest

1 tsp smoked paprika

1/4 tsp freshly ground red pepper

2 egg replacer of ground flax seed and water

Directions

Place all ingredients into a food processor and pulse a few times until the mixture is easily formed and not falling apart. Form into 3/4-inch thick patties and cook over medium-high heat for about 3 to 5 minutes on each side.

Note: This burger has a great simple flavor. You can add many different spices to kick it up a notch. Bold Jalapeño, or Jamaican Jerk Rub will really make them pop.

I always recommend for people who are transitioning from a meat diet to a vegan lifestyle to pop everything with extra flavor from the spices and herbs. Then as your taste buds get off cholesterol, you will naturally go simpler and milder with your flavors.

Buckwheat Pasta with Seitan

This recipe uses soba, a Japanese buckwheat pasta. Buckwheat is a great source of rutin, a plant pigment that may help fight against some forms of cancer. Soba also contains about twice the amount of protein as rice.

Ingredients

Makes 6 Servings

12 ounces dry soba noodles

1 teaspoon salt

1/4 teaspoon ground black pepper

1/2 teaspoon garlic powder, or 1 teaspoon garlic, chopped

2 teaspoons soy sauce

2 tablespoons flour

8 ounces seitan, sliced

1 yellow bell pepper, seeded and sliced

1 red bell pepper, seeded and sliced

3 cups fresh mushrooms, sliced

1 3/4 cups vegetable broth or water

1 medium onion, thinly sliced

1/4 cup fresh parsley, chopped

Directions

Bring water to boil in a large pot. Add soba noodles and salt and boil for about 8 minutes until al dente (cooked enough to be firm and chewy, but not mushy). Drain noodles and rinse with cold water to prevent them from sticking.

Sauté onion in a large skillet with 1/4 cup vegetable broth or water until transparent, and then add mushrooms and bell peppers. Cover and continue cooking until mushrooms are brown and bell peppers are soft, and then stir in seitan. Add more vegetable broth or water as needed if pan becomes dry.

Whisk flour and remaining 1 1/2 cups broth or water together until smooth. Add this mixture to the skillet along with soy sauce, garlic, and black pepper. Cook, uncovered, over medium-low heat until thickened.

Pour seitan mixture over noodles, top with parsley, and serve.

Freshly boiled soba noodles are best when eaten immediately. Stored in a covered container in the refrigerator, leftovers from the dish will keep for 2 to 3 days.

Tip: Most brands of soba noodles contain sodium. Try to find a brand that is lower in sodium and consider omitting salt from cooking water.

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

Per serving: 263 calories; 1.3 g fat; 0.2 g saturated fat; 4.4% calories from fat; 0 mg cholesterol; 17.6 g protein; 49.5 g carbohydrates; 4.9 g sugar; 5.6 g fiber; 796 mg sodium; 53 mg calcium; 3.1 mg iron; 67 mg vitamin C; 751 mcg beta carotene; 0.9 mg vitamin E

Vegan Pumpkin Dessert

Here is a quick tasty dessert that has no animal products in the recipe. Enjoy!

Ingredients:

One 15 ounce can of Pure Pumpkin

One cup of no sugar added Apple Sauce

One teaspoon of Pumpkin Pie Spice ( see how to make your own spice below )

Two Tablespoons of Creamy Peanut Butter or Almond Butter

Handful of Dry Cranberries

Just add all the ingredients in a large mixing bowl and stir well. Serve at room temperature or chilled if you prefer. I refrigerate mine since I live in a warmer climate.

Pumpkin Pie Spice from Scratch:

1/2 teaspoon of cinnamon

1/4 teaspoon of ginger

1/8 teaspoon of cloves

1/8 teaspoon of nutmeg

Potato Boats with Spinach Stuffing

This recipe offers a creative way to put a new twist on last night’s leftover baked or steamed potatoes.

Ingredients

Makes 8 halves (8 servings)

1 10-ounce package frozen spinach, thawed and drained, or 2 pounds fresh spinach, chopped and steamed

1/4 cup dry millet, rinsed

1 1/2 cups water

4 medium russet potatoes

2 tablespoons cashews

1/4 teaspoon nutmeg

1/4 teaspoon black pepper

1 teaspoon salt

1 tablespoon sesame seeds, toasted (optional)

Directions

If using frozen spinach, remove from the freezer to thaw.

Place millet in a small saucepan with 1 cup water. Bring to a boil and then reduce to a simmer. Cover and cook until all water is absorbed, about 1 hour. Set aside.

Bake, microwave, or steam potatoes until tender when pierced with a knife. When cool enough to handle, carefully cut in half lengthwise. Scoop out flesh, leaving a 1/4-inch thick shell. Set flesh and shells aside.

Steam fresh or frozen spinach.

Combine cooked millet, cashews, nutmeg, black pepper, and salt in a blender with remaining 1/2 cup water. Blend on high speed until completely smooth, about 2 minutes, stopping blender occasionally to scrape down sides with a rubber spatula.

Transfer potato flesh to a skillet. Use a spoon to break into bite-size chunks. Add spinach and warm over medium heat, stirring often. When hot, stir in millet mixture. Cook over medium-high heat for 2 to 3 minutes to heat through and thicken slightly. Scoop into reserved shells and sprinkle with sesame seeds, if using, before serving.

Stored in a covered container in the refrigerator, leftover Potato Boats with Spinach Stuffing will keep for up to two days. Reheat them using an oven or microwave.

Per serving (1 half): 124 calories; 1.5 g fat; 0.3 g saturated fat; 10.8% calories from fat; 0 mg cholesterol; 4.1 g protein; 24.8 g carbohydrates; 1.3 g sugar; 3.4 g fiber; 327 mg sodium; 51 mg calcium; 1.7 mg iron; 8.8 mg vitamin C; 1700 mcg beta carotene; vitamin E 0.9 mg

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

Lemon Creme

This zesty crème is perfect as a guilt-free dessert. It can be served as a pudding or a topping on fruit, cake, or pie.

Ingredients

Makes 1 cup (4 servings)

1 12.3-ounce package reduced-fat, extra-firm silken tofu, crumbled

1/3 cup Grade A (light) maple syrup or agave nectar

3 tablespoons fresh lemon juice

1 tablespoon lemon peel, grated

Directions

Blend tofu, maple syrup or agave nectar, lemon juice, and lemon peel until very smooth in a blender or food processor (or place in a bowl and use a handheld blender). Refrigerate in a covered container until chilled.

Per serving (1/4 recipe): 105 calories; 0.8 g fat; 0.1 g saturated fat; 6.7% calories from fat; 0 mg cholesterol; 5.6 g protein; 19.9 g carbohydrates; 16.7 g sugar; 0.2 g fiber; 79 mg sodium; 53 mg calcium; 1 mg iron; 4.8 mg vitamin C; 0 mcg beta carotene; 0.1 mg vitamin E

Source: Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan

Asian Stir-Fry with Apricot Teriyaki Sauce

Serve this sweet and savory stir-fry over a bed of brown rice or quinoa for a wholesome lunch or dinner!

Ingredients

Serves 4

1/4 cup low-sodium vegetable broth

1/2 cup all-fruit apricot preserves

1 tablespoon reduced-sodium soy sauce

1 teaspoon rice vinegar

1 teaspoon cornstarch

1 cup onion, sliced into half-moons

2 cloves garlic, minced

4 cups button mushrooms, halved

1 cup carrots, cut into matchsticks

1 cup green cabbage, shredded

2 cups broccoli spears

1 yellow summer squash, sliced into half-moons

Directions

In a small bowl, whisk together the vegetable broth, preserves, soy sauce, vinegar, and cornstarch. Set aside.

In a wok or large skillet, heat 2 tablespoons water over medium-high heat. Add the onion and garlic and cook, stirring, for 5 minutes. Add the mushrooms and cook for 2 more minutes. Add the carrots and cabbage and cook for another 2 minutes. Add the broccoli and squash and cook just until they are crisp-tender, about 2 minutes. Pour the sauce over the vegetables and gently stir; cook until the sauce thickens slightly. Serve immediately.

*Time-saving tip: Use 1 16-ounce package frozen stir-fry vegetable blend in place of fresh vegetables.

Instead of soy sauce, I substitute Braggs All Natural Liquid Aminos.

Per serving (1/4 recipe): 162 calories; 5 g protein; 38 g carbohydrate; 23 g sugar; 0.7 g total fat; 4% calories from fat; 7 g fiber; 315 mg sodium

Source: Recipe by Christine Waltermyer from Power Foods for the Brain by Neal D. Barnard, M.D.

Bulgur and Orange Salad

This wholesome salad is packed with fiber from its beans, grains, vegetables, and fruit. Serve it as either a side dish or a complete meal.

Ingredients

Makes about 6 cups (6 servings)

1 cup dry bulgur
1 tablespoon orange juice concentrate
2 tablespoons seasoned rice vinegar
1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups cooked beans
2 green onions, thinly sliced
1/2 red bell pepper, seeded and chopped
1 orange, peeled and chopped
2 cups boiling water
3/4 teaspoon salt
1/2 teaspoon ground cumin

Directions

Place bulgur in a large bowl and mix with 1/2 teaspoon salt. Add boiling water and stir just to mix, then cover and let stand until bulgur is tender, about 25 minutes. Cool completely.

When bulgur is cool, add orange, bell pepper, green onions, and beans.

In a separate bowl, mix vinegar, orange juice concentrate, cumin, and remaining 1/4 teaspoon salt. Add to salad and toss to mix. If possible, chill before serving.

This salad is very flavorful the next day. Stored in a covered container in the refrigerator, leftover Bulgur and Orange Salad will keep for up to 3 days.

Per Serving (1 cup): 174 calories; 0.7 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 7.5 g protein; 37 g carbohydrates; 6.9 g sugar; 8.2 g fiber; 473 mg sodium; 59 mg calcium; 2 mg iron; 33.9 mg vitamin C; 258 mcg beta carotene; 0.3 mg vitamin E

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

Brussels Sprouts with Lemon and Vegetarian Bacon

Enjoy the added richness of “bacon” flavoring without the guilt of high sodium, fat, and cholesterol.

Ingredients

Makes 8 servings

3 pounds Brussels sprouts, trimmed and halved vertically

1 cup vegetarian bacon (about 8 slices), such as Yves Veggie Canadian Bacon or Lightlife Fakin’ Bacon, chopped

4 green onions, chopped

1/4 cup low-sodium vegetable broth

salt, to taste

freshly ground black pepper, to taste

2 tablespoons lemon juice

Directions

Add Brussels sprouts to a saucepan of boiling water and cook for 3 minutes. Drain immediately and plunge into ice-cold water to stop the cooking process. When they are cold, drain well.

Heat a large nonstick skillet, wok, or stir-fry pan over high heat. Add vegetarian bacon and green onions and steam-fry until green onions are soft, adding very small amounts of water as needed to prevent sticking and burning. Add sprouts and broth and stir-fry for about 3 minutes. Season with the salt and black pepper and drizzle with lemon juice. Toss and serve immediately.

Per serving (1/8 of recipe): 88 calories; 1 g fat; 0.2 g saturated fat; 9.7% calories from fat; 0 mg cholesterol; 10.2 g protein; 13.2 g carbohydrates; 5.3 g sugar; 4.6 g fiber; 194 mg sodium; 76 mg calcium; 2.6 mg iron; 104.9 mg vitamin C; 818 mcg beta carotene; 0.8 mg vitamin E

Source: Dr. Neal Barnard’s Program for Reversing Diabetes by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan

Savory Vegetable Stuffed Cabbage

Ingredients:

Green cabbage leaves:

Steamed or boiled until tender, but not falling apart

Filling

2 cups cooked rice

3 Tbsp vegan margarine

1 medium onion – diced

1 bell pepper diced, red or yellow

2 ribs celery, chopped fine

4 cloves of garlic, minced or pressed

1/4 tsp 1/4 tsp salt

Sauce

1 14.5oz can tomato sauce

2 cups vegetable stock

½ tsp oregano

1/2 tsp thyme

1/2 tsp basil

Good Directions for Any Cabbage Rolls

Cooking the rice: Generally the ratio will be one part rice and two parts water. I like to do this process as a one pot step by adding all the vegetables, peppers and onions, and spices to the same pot. There is really no reason to take the extra steps of dirtying up a bunch of other pots. You can sauté some onions, to a dark brown flavor, which is really great for cabbage rolls.

Place all the ingredients into a pot, and bring to a boil. Reduce heat to low, cover, and simmer 40 minutes, until tender.

Add any additional ingredients like textured vegetable protein, nuts, craisins, or whole beans. Stir in well and your stuffing is ready to go. I will often stir in a little tomato sauce, or juice for a flavor blast and get the rice to a consistency that I’m looking for.

Cooking the cabbage: It only takes about 5 minutes in boiling water. You can add flavor to the water, but it’s really not necessary. I do put the leaves in the pot separately and not the whole cabbage, this will make your product much more consistent and easier to handle. Just core out the cabbage and peel the outer leaves. I will use the inside cabbage for salads.

Drain the cabbage and run cold water over the leaves. This will help the leaves have a more vibrant color. The leaves should be flexible enough to roll, but not overcooked to be falling apart. Once they’re cool and drained, they are ready to be stuffed.

Filling the Cabbage: Now that the rice is a little cooler and the cabbage is cooled down, they are ready to stuff. We are going to start at the rib, or thick side of the cabbage, and place a couple heaping tablespoons of filling as desired size. We are going to roll the cabbage, like a burrito, folding in the sides as we go. At the end, the thinner part of the leaf should be the last fold.

Sauce Topping: The sauce can go in a thousand directions, I try to have sauces that I can just mix and pour over the top, not needing to stove-top cook. Make your job easy.

Baking the cabbage rolls: I like to lace the bottom of the pan with sauce before placing the cabbage rolls in the pan. If you want to spray the pans to help clean up that’s fine too.

When placing the cabbage rolls into the pan, we want to place the last fold to the bottom of the pan, this will help the sealing. Cover the cabbage with the remaining sauce and ingredients and then bake in the oven, covered, for about 30 to 60 minutes at 350 degrees. You can always remove the cover and return to the oven for the last 10 minutes to brown the top if you like.

Ingredients:

Green cabbage leaves:

Steamed or boiled until tender, but not falling apart

Filling

2 cups cooked rice

3 Tbsp vegan margarine

1 medium onion – diced

1 bell pepper diced, red or yellow

2 ribs celery, chopped fine

4 cloves of garlic, minced or pressed

1/4 tsp 1/4 tsp salt

Sauce

1 14.5oz can tomato sauce

2 cups vegetable stock

½ tsp oregano

1/2 tsp thyme

1/2 tsp basil

Good Directions for Any Cabbage Rolls

Cooking the rice: Generally the ratio will be one part rice and two parts water. I like to do this process as a one pot step by adding all the vegetables, peppers and onions, and spices to the same pot. There is really no reason to take the extra steps of dirtying up a bunch of other pots. You can sauté some onions, to a dark brown flavor, which is really great for cabbage rolls.

Place all the ingredie
nts into a pot, and bring to a boil. Reduce heat to low, cover, and simmer 40 minutes, until tender.

Add any additional ingredients like textured vegetable protein, nuts, craisins, or whole beans. Stir in well and your stuffing is ready to go. I will often stir in a little tomato sauce, or juice for a flavor blast and get the rice to a consistency that I’m looking for.

Cooking the cabbage: It only takes about 5 minutes in boiling water. You can add flavor to the water, but it’s really not necessary. I do put the leaves in the pot separately and not the whole cabbage, this will make your product much more consistent and easier to handle. Just core out the cabbage and peel the outer leaves. I will use the inside cabbage for salads.

Drain the cabbage and run cold water over the leaves. This will help the leaves have a more vibrant color. The leaves should be flexible enough to roll, but not overcooked to be falling apart. Once they’re cool and drained, they are ready to be stuffed.

Filling the Cabbage: Now that the rice is a little cooler and the cabbage is cooled down, they are ready to stuff. We are going to start at the rib, or thick side of the cabbage, and place a couple heaping tablespoons of filling as desired size. We are going to roll the cabbage, like a burrito, folding in the sides as we go. At the end, the thinner part of the leaf should be the last fold.

Sauce Topping: The sauce can go in a thousand directions, I try to have sauces that I can just mix and pour over the top, not needing to stove-top cook. Make your job easy.

Baking the cabbage rolls: I like to lace the bottom of the pan with sauce before placing the cabbage rolls in the pan. if you want to spray the pans to help clean up that’s fine too.

When placing the cabbage rolls into the pan, we want to place the last fold to the bottom of the pan, this will help the sealing. Cover the cabbage with the remaining sauce and ingredients and then bake in the oven, covered, for about 30 to 60 minutes at 350 degrees. You can always remove the cover and return to the oven for the last 10 minutes to brown the top if you like.

Recipe by Chef Mark Anthony

Sweet Potato Pudding

For a quick and nutritious breakfast, this sweet potato pudding is the perfect choice. Sweet potatoes are an excellent source of fiber, which will keep you full throughout the morning.

Ingredients

Makes about 3, 1/2-cup servings

1/3 cup rolled oats

1/2 cup soy- or rice milk

1 cup cooked sweet potato or yam

1 tablespoon maple syrup

1/4 teaspoon cinnamon

Directions

Combine all ingredients together in a blender and blend until smooth.

Per serving (1/2 cup): 151 calories; 1.4 g fat; 0.2 g saturated fat; 8.2% calories from fat; 0 mg cholesterol; 4.6 g protein; 31.1 g carbohydrates; 12.4 g sugar; 4.2 g fiber; 55 mg sodium; 94 mg calcium; 1.5 mg iron; 16.8 mg vitamin C; 9783 mcg beta-carotene; 0.8 mg vitamin E

Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Healthy Living