Super Immunity (32 page)

Cover and simmer all ingredients, except precooked (or canned) beans, for 20 minutes. Add beans and heat through.

Serves: 4

1 tablespoon minced garlic

1½ cups diced onions

2 cups sliced mushrooms

1 red bell pepper, seeded and chopped

1 tablespoon ground coriander

1 tablespoon cinnamon

1 tablespoon ground cumin

1 teaspoon crushed red pepper

2 cups fire roasted tomatoes, no-salt-added or low-sodium

4 cups mustard greens, tough stems removed, leaves chopped

4 cups collard greens, tough stems removed, leaves chopped

¼ cup currants

In a large soup pot, heat 2 tablespoons water over medium-high heat and add the garlic and onions. Cook and stir for 5 minutes. Add the mushrooms, pepper, spices, and a little more water if needed. Cook and stir for another 5 minutes. Add all the remaining ingredients and simmer, covered, on medium-low heat for 10 minutes, or until the greens are tender.

Serves: 4

2 cups dried lentils

6 cups water

½ medium onion, finely chopped

1 teaspoon dried basil

teaspoon black pepper

3 large ripe tomatoes, chopped

1 celery stalk, finely chopped

Place the lentils, water, onion, pepper, and basil in a pot and simmer for 30 minutes. Add the tomato and celery and simmer for an additional 15 minutes, or until lentils are tender.

Serves: 4

2 onions, diced

1 tablespoon minced garlic

4 cups mushrooms

2 teaspoons poultry seasoning

2 cups dried mushrooms, such as shiitake and/or portobello, soaked in 2 cups water (keep the soak water)

½ cup cooking sherry or mirin rice wine

1 tablespoon Dr. Fuhrman's VegiZest or other no-salt seasoning mix, adjusted to taste

1½ cups frozen green peas

8 cups chopped arugula

8 ounces whole-wheat spiral pasta

For the Sauce:

1 large head cauliflower, cored and broken into florets

4 cups unsweetened soy, hemp, or almond milk

2 cups cooked white beans or 1 (15-ounce) can no-salt-added or low-sodium white beans

1 tablespoon tahini or unhulled sesame seeds

1 teaspoon Mrs. Dash no-salt seasoning

1 tablespoon onion powder

1 tablespoon nutritional yeast

In a soup pot, sauté the onion and garlic in a little water for 5 minutes. Add the fresh mushrooms and the poultry seasoning and sauté for another 5 minutes. Add the dried mushrooms with their soaking water. Cook and stir until the mushrooms are soft. Add the cooking sherry, peas, and arugula and cook for another 10 minutes.

To prepare the sauce, place the cauliflower and soy milk in a saucepan and bring to a boil uncovered. Reduce the heat and let simmer on low, covered for 15 minutes, or until cauliflower is fork-tender. Add the remaining ingredients and puree in a blender until smooth. Add the cauliflower sauce to the mushroom mixture and stir well.

Meanwhile, cook pasta according to package directions. Drain and reserve 1 cup of the cooking water. Combine pasta with cauliflower sauce and mushroom mixture, adding reserved cooking water to moisten if necessary.

Nonvegan option:
5–6 ounces grass-fed or wild meat, cubed, can be added to the sauté pot with the mushrooms, for a more traditional Hungarian flavor.

Serves: 4

1 large onion, chopped

2 garlic cloves, chopped

2 large portobello mushroom caps, sliced thin

½ cup red wine or low-sodium vegetable broth

1 large tomato, diced, or 8 halved cherry tomatoes

1½ cups cooked garbanzo beans or 1 (15-ounce) can no-salt-added or low-sodium garbanzo beans, drained

Water-sauté the onion and garlic for 2 minutes, or until onion is soft. Add the mushrooms and the red wine or broth and continue cooking for 5 minutes, until mushrooms are tender. Add the tomatoes and garbanzo beans. Simmer for 5 minutes.

Serves: 4

1 medium spaghetti squash

1½ carrots, diagonally sliced

½ cup celery, diagonally sliced

3 cloves garlic, minced

1½ cups shredded cabbage

1 small zucchini, chopped into small pieces

1½ cups cooked pinto beans or 1 (15-ounce) can no-salt-added or low-sodium pinto beans, drained

1½ cups chopped tomatoes or 1 (15-ounce) can no-salt-added or low-sodium chopped tomatoes, drained

cup apple juice

1 teaspoon dried thyme

1 teaspoon dried parsley

1 cup no-salt-added or low-sodium pasta sauce

1 head romaine lettuce leaves (optional), shredded

Slice spaghetti squash in half lengthwise; remove seeds. Place both halves cut side down on a baking pan containing ¼ cup water. Bake for 45 minutes at 350°F, or until tender.

Meanwhile, cook carrots and celery in 2 tablespoons water in a covered pan over medium heat for 10 minutes, stirring occasionally. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce. Cover and simmer for 10 minutes, or until carrots are tender.

When squash is done, remove from oven and use a fork to scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly. Mix the vegetables, beans, and herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce (if desired) or place back in the hollowed-out squash bowls.

Serves: 3

½ cup dry quinoa

3 large bell peppers, cut in half lengthwise, seeds and membranes removed

3 cloves garlic, minced

1 medium onion, minced

1 medium eggplant, diced

1 medium zucchini, diced

8 ounces mushrooms, diced

1½ cups no-salt-added or low-sodium tomato sauce or 1 (15-ounce) can crushed or diced no-salt-added or low-sodium tomatoes

1 teaspoon dried oregano or Italian seasoning (or more to taste)

2 tablespoons fresh basil, optional

Add quinoa to 1¼ cups water in a covered pot and simmer on low heat for 20 minutes. Water-sauté the garlic and onion. Add the eggplant, zucchini, and mushrooms and cook until eggplant and zucchini start to soften. Add the cooked quinoa, tomato sauce or crushed tomatoes, and seasonings. Spoon vegetable/quinoa mixture into peppers and bake for 15 minutes at 350°F.

Serves: 6

1 teaspoon chopped fresh ginger

1 small onion, finely chopped

½ cup chopped pepper

8 cups Swiss chard, stems removed, coarsely chopped

4 medium (about 1¼ pounds) sweet potatoes, peeled, sliced
inch thick

8 ounces tempeh, sliced as thinly as possible

2 cups unsweetened hemp, soy, or almond milk

teaspoon nutmeg

teaspoon black pepper

¼ cup nondairy mozzarella “cheese”

2 tablespoons flax seeds, toasted

Preheat oven to 400°F. Rub a 9 × 13–inch baking dish with a small amount of olive oil. Heat
cup water in a large pan and water-sauté ginger, onion, and green pepper until softened. Add Swiss chard and cook until just tender. Arrange one-third of sliced sweet potatoes on bottom of prepared baking dish. Place half of tempeh and half of Swiss chard mixture on top. Arrange another one-third of sweet potato slices and remaining tempeh and Swiss chard, followed by remaining sweet potato. Combine milk, nutmeg, and black pepper. Pour over dish. Cover with foil and bake for 35 minutes. Remove foil, top with nondairy mozzarella “cheese,” and bake for an additional 15 minutes. Sprinkle with toasted flax seeds.