Add remaining ingredients and process until smooth and spreadable. Stop the food processor and scrape down the sides as needed. Store refrigerated. It will keep for up to 7 days.
Serving Suggestion: Spread on 100 percent whole grain bread and top with lettuce leaves and sliced bananas.
PER SERVING: CALORIES 196; PROTEIN 6G; CARBOHYDRATES 12G; TOTAL FAT 15.7G; SATURATED FAT 1.4G; SODIUM 6MG; FIBER 4G; BETA-CAROTENE 2MCG; CALCIUM 60MG; IRON 1.3MG; FOLATE 33MCG; MAGNESIUM 75MG; ZINC 1MG; SELENIUM 1.5MCG
Easy Balsamic Almond Dressing
SERVES 1
2 tablespoons water
1 tablespoon raw almond butter
1 ½ tablespoons balsamic vinegar
¼ teaspoon onion powder
¼ teaspoon garlic powder
⅛ teaspoon dried oregano
⅛ teaspoon dried basil
Mash water into almond butter and then whisk in vinegar and other ingredients until smooth.
PER SERVING: CALORIES 127; PROTEIN 4G; CARBOHYDRATES 9G; TOTAL FAT 8.9G; SATURATED FAT 0.7G; SODIUM 10MG; FIBER 2G; BETA-CAROTENE 3MCG; CALCIUM 74MG; IRON 1.1MG; FOLATE 10MCG; MAGNESIUM 51MG; ZINC 0.6MG; SELENIUM 0.7MCG
Nutritarian Ranch Dressing
SERVES 10
1 (12.3-ounce) package firm silken tofu
¼ cup raw cashews
1 tablespoon ground chia seeds
3 dates, pitted
2 cloves garlic
2 scallions, white and green parts separated and finely chopped
¼ cup lemon juice
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon dried oregano
1 tablespoon nutritional yeast
½ teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce
Freshly ground black pepper or cayenne pepper, to taste
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh dill
In a high-powered blender, purée the tofu, cashews, chia seeds, dates, garlic, white parts of scallions, lemon juice, basil, thyme, oregano, nutritional yeast, Bragg Liquid Aminos, and pepper. Stir in the parsley, dill, and green parts of scallions and refrigerate until ready to serve. Add water if needed to adjust consistency.
PER SERVING: CALORIES 59; PROTEIN 4G; CARBOHYDRATES 5G; TOTAL FAT 2.8G; SATURATED FAT 0.5G; SODIUM 26MG; FIBER 1.1G; BETA-CAROTENE 67MCG; VITAMIN C 4MG; CALCIUM 32MG; IRON 1.2MG; FOLATE 7MCG; MAGNESIUM 27MG; ZINC 0.7MG; SELENIUM 1.4MCG
Orange Sesame Dressing
SERVES 4
¼ cup unhulled sesame seeds, divided
¼ cup raw cashew nuts
2 navel oranges, peeled
2 tablespoons blood orange vinegar or apple cider vinegar
Toast the sesame seeds in a dry skillet over medium-high heat for 3 minutes, mixing with a wooden spoon and shaking the pan frequently. In a high-powered blender, combine 2 tablespoons of the sesame seeds, cashews, oranges, and vinegar. If needed, add orange juice to adjust consistency.
Sprinkle remaining sesame seeds on top of salad.
Serving Suggestion: Toss with mixed greens, tomatoes, red onions, and additional diced oranges, strawberries, or kiwi.
PER SERVING: CALORIES 140; PROTEIN 4G; CARBOHYDRATES 15G; TOTAL FAT 8.3G; SATURATED FAT 1.3G; SODIUM 5MG; FIBER 2.9G; BETA-CAROTENE 61MCG; VITAMIN C 41MG; CALCIUM 123MG; IRON 2.0MG; FOLATE 35MCG; MAGNESIUM 65MG; ZINC 1.3MG; SELENIUM 4.8MCG
Raspberry Dressing
SERVES 4
1 ¼ cups frozen raspberries (or strawberries)
½ apple, peeled and quartered
4 regular or 2 Medjool dates, pitted
½ clove garlic, chopped
½ teaspoon Dijon mustard
¼ cup water
1 tablespoon balsamic vinegar
1 teaspoon fresh lime juice
Blend ingredients in a high-powered blender until creamy and smooth.
PER SERVING: CALORIES 99; PROTEIN 1G; CARBOHYDRATES 26G; TOTAL FAT 0.2G; SODIUM 10MG; FIBER 3.2G; BETA-CAROTENE 41MCG; VITAMIN C 21MG; CALCIUM 27MG; IRON 0.6MG; FOLATE 12MCG; MAGNESIUM 20MG; ZINC 0.2MG; SELENIUM 0.6MCG
Red Lentil Sauce
SERVES 4
½ cup dried red lentils
1 medium onion, chopped
1 clove garlic, chopped
1 ½ cups carrot juice
1 tablespoon MatoZest or other no-salt seasoning blend, adjusted to taste
1 teaspoon ground cumin
½ teaspoon balsamic vinegar
Pinch cayenne pepper, or to taste
Place the lentils, onions, garlic, and carrot juice in a saucepan. Bring to a boil, cover, and simmer 20–30 minutes until the lentils are soft and pale. Add more carrot juice if needed. Blend the cooked lentil mixture, MatoZest, cumin, vinegar, and cayenne pepper in a food processor or high-powered blender to a smooth purée.
Serve with steamed broccoli, cauliflower, or other vegetables.
PER SERVING: CALORIES 142; PROTEIN 8G; CARBOHYDRATES 27G; TOTAL FAT 0.6G; SATURATED FAT 0.1G; SODIUM 66MG; FIBER 8.9G; BETA-CAROTENE 8,243MCG; VITAMIN C 12MG; CALCIUM 55MG; IRON 2.9MG; FOLATE 131MCG; MAGNESIUM 51MG; ZINC 1.4MG; SELENIUM 2.9MCG
Simple Guacamole
SERVES 4
2 ripe avocados, peeled and pitted
½ cup finely chopped onion
1 small tomato, chopped
1 clove garlic, diced
¼ cup minced fresh cilantro
2 tablespoons fresh lime juice
¼ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
Using a fork, mash the avocados in a small bowl. Add the remaining ingredients and stir well.
PER SERVING: CALORIES 130; PROTEIN 2G; CARBOHYDRATES 10G; TOTAL FAT 10.6G; SATURATED FAT 1.5G; SODIUM 8MG; FIBER 5.4G; BETA-CAROTENE 188MCG; VITAMIN C 13MG; CALCIUM 21MG; IRON 0.7MG; FOLATE 69MCG; MAGNESIUM 26MG; ZINC 0.6MG; SELENIUM 0.5MCG
Super Simple Hummus
SERVES 4
1 (15-ounce) can garbanzo beans, no-salt-added or low-sodium
2 tablespoons lemon juice
¼ cup unhulled sesame seeds
1 clove garlic
½ teaspoon ground cumin
Blend all ingredients in a high-powered blender or food processor. Use the garbanzo liquid from the can to adjust consistency. Can be refrigerated in an airtight container for up to 4 days.
PER SERVING: CALORIES 156; PROTEIN 7G; CARBOHYDRATES 20G; TOTAL FAT 6.1G; SATURATED FAT 0.8G; SODIUM 6MG; FIBER 5.8G; BETA-CAROTENE 12MCG; VITAMIN C 4MG; CALCIUM 122MG; IRON 3.3MG; FOLATE 116MCG; MAGNESIUM 63MG; ZINC 1.7MG; SELENIUM 5MCG
Walnut Cream Vinaigrette
SERVES 4
¼ cup balsamic vinegar
½ cup unsweetened soy milk or almond milk
¼ cup walnuts
¼ cup raisins
1 teaspoon Dijon mustard
1 clove garlic
¼ teaspoon dried thyme
Combine all ingredients in a high-powered blender and blend until smooth.
PER SERVING: CALORIES 89; PROTEIN 2G; CARBOHYDRATES 11G; TOTAL FAT 4.5G; SATURATED FAT 0.4G; SODIUM 43MG; FIBER 0.8G; BETA-CAROTENE 3MCG; VITAMIN C 1MG; CALCIUM 83MG; IRON 0.7MG; FOLATE 7MCG; MAGNESIUM 18MG; ZINC 0.3MG; SELENIUM 0.9MCG
Salads
Broccoli Raisin Salad
SERVES 4
1 head broccoli florets cut to bite size
¼ cup raisins, divided
1 apple, shredded
¼ cup raw sunflower seeds
¾ cup unsweetened soy, hemp, or almond milk
½ cup raw mixed cashews and almonds
2 tablespoons fresh lemon juice
Combine broccoli, 2 tablespoons of the raisins, shredded apple, and sunflower seeds in a large bowl. In a high-powered blender, blend remaining 2 tablespoons raisins with nondairy milk, nuts, and lemon juice. Pour desired amount of dressing over broccoli mixture and toss to combine. Chill.
PER SERVING: CALORIES 268; PROTEIN 11G; CARBOHYDRATES 32G; TOTAL FAT 13.6G; SATURATED FAT 2G; SODIUM 63MG; FIBER 7.2G
; BETA-CAROTENE 564MCG; VITAMIN C 141MG; CALCIUM 90MG; IRON 3.2MG; FOLATE 131MCG; MAGNESIUM 127MG; ZINC 2.1MG; SELENIUM 11.9MCG
Butternut Squash Salad with Toasted Pumpkin Seeds
SERVES 2
4 cups butternut squash, peeled and cubed Cooking spray or minimal amount of olive oil
½ teaspoon black pepper, divided
2 medium shallots, minced
¼ cup balsamic vinegar
2 tablespoons water
2 teaspoons Dijon mustard
10 cups (about 10 ounces) mixed baby greens
¼ cup raw pumpkin seeds, lightly toasted (see Note)
Preheat oven to 350°F. Arrange squash in a single layer on a baking pan lightly coated with cooking spray or olive oil. Sprinkle with ¼ teaspoon black pepper. Bake 35 minutes or until squash is tender and lightly browned, stirring every 15 minutes. Remove from oven, keep warm.
Water-sauté shallots until tender. In a small bowl, whisk together shallots, remaining ¼ teaspoon pepper, balsamic vinegar, water, and Dijon mustard. Place salad greens in a large bowl. Drizzle vinegar mixture over greens; toss gently to coat. Arrange on serving plates; top with warm butternut squash and pumpkin seeds.
Note: Toast pumpkin seeds in oven at 300°F for 4 minutes or until lightly browned, stirring occasionally.
PER SERVING: CALORIES 295; PROTEIN 11G; CARBOHYDRATES 49G; TOTAL FAT 9.1G; SATURATED FAT 1.6G; SODIUM 108MG; FIBER 10.5G; BETA-CAROTENE 18,918MCG; VITAMIN C 74MG; CALCIUM 270MG; IRON 5.7MG; FOLATE 272MCG; MAGNESIUM 238MG; ZINC 2MG; SELENIUM 5.5MCG
Calypso Salad
SERVES 6
For the Salad
½ pound shredded red cabbage
½ pound shredded green cabbage
1 cup shredded carrots
1 red bell pepper, seeded and diced
1 jalapeno pepper, seeded and finely chopped (include some seeds if you like it hot)
1 cup corn kernels, fresh or frozen, thawed
1 chopped mango
6 chopped green onions
Chopped fresh cilantro to taste
2 cups cooked black beans
3 tablespoons unhulled sesame seeds, toasted
For the Dressing
⅓ cup unsweetened hemp, soy, or almond milk
½ cup fresh or frozen pineapple
¼ cup fresh orange juice
¼ cup fresh lime juice
¼ cup raw cashews
¼ cup raw almonds
1 tablespoon blood orange vinegar or rice vinegar
¼ cup currants or raisins
Mix all salad ingredients except sesame seeds together in a large bowl. Combine all dressing ingredients in a high-powered blender and blend until smooth and creamy. Toss the salad with desired amount of dressing and garnish with sesame seeds.
PER SERVING: CALORIES 297; PROTEIN 11G; CARBOHYDRATES 50G; TOTAL FAT 8.4G; SATURATED FAT 1.4G; SODIUM 48MG; FIBER 11G; BETA-CAROTENE 2,810MCG; VITAMIN C 100MG; CALCIUM 156MG; IRON 3.9MG; FOLATE 173MCG; MAGNESIUM 128MG; ZINC 2.2MG; SELENIUM 5.6MCG
Chickpea Tuno Salad
SERVES 5
3 cups cooked or 2 (15-ounce) cans no-salt-added or low-sodium chickpeas
1 cup raw almonds
2 tablespoons lemon juice, or more to taste
1 teaspoon kelp granules
1 (12.3-ounce) package firm silken tofu
3 tablespoons white wine or champagne vinegar
½ teaspoon dry mustard powder
2 tablespoons nutritional yeast
3 teaspoons Dijon mustard
2 medium celery stalks, diced
4 green onions, minced
⅓ cup red bell pepper, minced
¾ cup frozen peas, thawed Freshly ground black pepper
In a food processor, pulse the chickpeas and almonds until coarsely chopped. Add the lemon juice and kelp granules and pulse a few more times. Transfer to a large mixing bowl.
Place the tofu, vinegar, dry mustard, nutritional yeast, and Dijon mustard in a high-powered blender and blend until smooth. Add to the mixing bowl with the chickpea mixture, along with the celery, green onions, red pepper, peas, and black pepper. Mix thoroughly.
Cover and refrigerate for at least 30 minutes to let the flavors mingle before serving.
PER SERVING: CALORIES 350; PROTEIN 19G; CARBOHYDRATES 34G; TOTAL FAT 16.9G; SATURATED FAT 1.5G; SODIUM 93MG; FIBER 10.8G; BETA-CAROTENE 450MCG; VITAMIN C 19MG; CALCIUM 138MG; IRON 4.4MG; FOLATE 179MCG; MAGNESIUM 135MG; ZINC 3.1MG; SELENIUM 5.5MCG
Kale and Carrot Salad with Apple Walnut Dressing
SERVES 4
For the Salad
1 lemon, juiced
¼ cup water
2 apples, cored and diced
3 carrots, thinly sliced
3 celery stalks, thinly sliced
¼ cup raisins
1 tablespoon fresh mint leaves, finely chopped
5 cups kale, thick stems removed, washed, finely chopped
½ cup walnuts, toasted (see Note)
For the Dressing
1 apple, cored and coarsely chopped
1 tablespoon Dijon or stone-ground mustard
3 tablespoons red wine or pomegranate vinegar
3 regular or 1 ½ Medjool dates, pitted
¼ cup walnuts, toasted (see Note)
Place the lemon juice and water in the bottom of a large salad bowl. Add the 2 diced apples (for the salad) and toss to coat. Let sit for 10 minutes while preparing the dressing, then drain.
Prepare dressing by placing dressing ingredients in a blender or food processor and blending until creamy. Add a tablespoon or two of water if needed to adjust consistency.
Add carrots, celery, raisins, and mint to the bowl with the drained apples. Add half of the dressing and toss well. Add the kale to the bowl and toss with remaining dressing. Garnish with the remaining ½ cup toasted walnuts.
Note: Toast walnuts for both the dressing and salad (total of ¾ cups) in a small skillet over medium heat for 2–3 minutes until lightly browned.
PER SERVING: CALORIES 329; PROTEIN 8G; CARBOHYDRATES 48G; TOTAL FAT 15.5G; SATURATED FAT 1.5G; SODIUM 142MG; FIBER 9.4G; BETA-CAROTENE 11,639MCG; VITAMIN C 116MG; CALCIUM 180MG; IRON 2.9MG; FOLATE 74MCG; MAGNESIUM 87MG; ZINC 1.3MG; SELENIUM 3.5MCG
Marinated Mushroom Salad
SERVES 4
2 pounds mushrooms, sliced
½ cup water
10 ounces baby spinach
2 ounces arugula
For the Dressing
½ cup water
¼ cup balsamic vinegar
¼ cup walnuts
¼ cup raisins
1 teaspoon Dijon mustard
2 cloves garlic
2 tablespoons chopped shallots
¼ cup chopped red bell pepper
1 tablespoon coarsely chopped fresh thyme or 1 teaspoon dried thyme
Heat a large pan and water-sauté mushrooms for 2–3 minutes until slightly softened. To make the dressing, blend water, vinegar, walnuts, raisins, mustard, and garlic in a food processor or high-powered blender. Remove from blender and mix in shallots, red bell pepper, thyme, and sautéed mushrooms. Serve on top of baby spinach and arugula.
PER SERVING: CALORIES 169; PROTEIN 10G; CARBOHYDRATES 26G; TOTAL FAT 5.5G; SATURATED FAT 0.6G; SODIUM 97MG; FIBER 4.5G; BETA-CAROTENE 4,361MCG; VITAMIN C 36MG; CALCIUM 160MG; IRON 3.8MG; FOLATE 222MCG; MAGNESIUM 105MG; ZINC 3.3MG; SELENIUM 60.8MCG
Millet Salad with Veggies and Black Beans
SERVES 6
For the Salad
1 ½ cups dried black beans, soaked overnight, then drained
1 cup millet (see Note)
2 cups water
1 red onion, minced
2 cloves garlic, minced
2 carrots, shredded
2 bell peppers (red and yellow), seeded and cut into thin strips
2 jalapeno peppers, seeded and minced, or to taste
2 cups cherry tomatoes, halved Fresh parsley, chopped
For the Dressing
3 teaspoons balsami
c vinegar
¾ cup fresh squeezed lemon juice
½ teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon ground allspice
Place the soaked beans in a medium saucepan and cover with water. Bring to a boil, then immediately reduce the heat to low, cover, and let simmer for 1 hour or until tender. Drain.
Combine the millet and water and bring to a boil, then reduce heat to low, cover, and simmer 20 minutes or until tender and the water has been absorbed. Remove from heat, fluff with a fork, and set aside to cool while the beans are cooking. Combine the millet with the cooked beans, onion, garlic, carrots, peppers, tomatoes, and parsley in a large mixing bowl. Whisk the dressing ingredients together and pour desired amount over the salad. Toss gently to blend. Serve warm or cold.
Note: Millet is a tiny seed grain with a delicate, nutty flavor. You may substitute other intact whole grains such as quinoa, farro, or buckwheat groats for the millet.
PER SERVING: CALORIES 342; PROTEIN 16G; CARBOHYDRATES 66G; TOTAL FAT 2.6G; SATURATED FAT 0.5G; SODIUM 29MG; FIBER 12.2G; BETA-CAROTENE 2,678MCG; VITAMIN C 79MG; CALCIUM 91MG; IRON 4.2MG; FOLATE 286MCG; MAGNESIUM 140MG; ZINC 2.7MG; SELENIUM 2.9MCG
Mixed Greens with Fruits, Nuts, and Roasted Plantains
SERVES 3
For the Salad
2 very ripe yellow plantains, peeled, then sliced diagonally into thin 2-inch strips
1 tablespoon chopped pumpkin seeds, toasted (see Note)
1 tablespoon raw sunflower seeds, toasted
1 tablespoon chopped pecans, toasted
1 orange, seeded and sectioned
1 apple or ripe pear, cored and cut into long thin strips
8 ounces arugula or watercress
8 ounces spinach or baby kale
For the Dressing
2 regular dates or 1 Medjool date, pitted
1 tablespoon raw, unhulled sesame seeds
½ apple, peeled and cored
3 tablespoons balsamic vinegar
Preheat oven to 350°F. Roast the thinly sliced plantains on a baking sheet for 20 minutes or until lightly browned.
Place the roasted plantain strips in a bowl with the pumpkin seeds, sunflower seeds, pecans, orange, and sliced apple or pear. Blend dressing ingredients in a high-powered blender until smooth, adding water by the tablespoon if needed to adjust consistency. Add dressing and greens to the bowl containing the plantain mixture and toss.
Fast Food Genocide Page 23
