Fast Food Genocide

by Dr. Joel Fuhrman

  Note: You can brush this barbecue sauce on baked tofu, tempeh, or winter squash or use it as a dipping sauce.

  PER SERVING: CALORIES 261; PROTEIN 14G; CARBOHYDRATES 52G; TOTAL FAT 1.5G; SATURATED FAT 0.2G; SODIUM 142MG; FIBER 13.2G; BETA-CAROTENE 533MCG; VITAMIN C 34MG; CALCIUM 71MG; IRON 5.0MG; FOLATE 199MCG; MAGNESIUM 87MG; ZINC 1.8MG; SELENIUM 6.5MCG

  Bean Enchiladas

  SERVES 6

  1 medium green bell pepper, seeded and chopped

  ½ cup sliced onion

  8 ounces no-salt-added or low-sodium tomato sauce, divided

  2 cups cooked pinto or black beans or canned no-salt-added or low-sodium beans

  1 cup frozen corn kernels

  1 tablespoon chili powder

  1 teaspoon ground cumin

  1 teaspoon onion powder

  1 tablespoon chopped fresh cilantro

  ⅛ teaspoon cayenne pepper, or to taste 6 corn or (100% whole grain) flour tortillas

  Sauté the green pepper and onion in 2 tablespoons of the tomato sauce until tender. Stir in the remaining tomato sauce, beans, corn, chili powder, cumin, onion powder, cilantro, and cayenne. Simmer 5 minutes. Spoon about ¼ cup of the bean mixture on each tortilla and roll up. Serve as is or bake for 15 minutes in a 375°F oven.

  PER SERVING: CALORIES 267; PROTEIN 13G; CARBOHYDRATES 47G; TOTAL FAT 4.3G; SATURATED FAT 0.7G; SODIUM 166MG; FIBER 11.8G; BETA-CAROTENE 259MCG; VITAMIN C 19MG; CALCIUM 70MG; IRON 4MG; FOLATE 101MCG; MAGNESIUM 56MG; ZINC 1MG; SELENIUM 1.3MCG

  Broccoli Stir-Fry with Tempeh (or chicken or shrimp)

  SERVES 4

  1 (8-ounce) package tempeh, cut into small cubes (see Note) (or 8 ounces sliced chicken breast or 8 ounces peeled and deveined shrimp)

  ½ cup water

  1 tablespoon Bragg Liquid Aminos or reduced-sodium soy sauce

  2 tablespoons rice vinegar

  ⅓ cup crushed tomatoes

  1 cup fresh or frozen pineapple, finely chopped

  2 teaspoons cornstarch

  ¼ cup no-salt-added or low-sodium vegetable broth

  2 heads broccoli, cut into florets

  1 large onion, sliced

  2 red bell peppers, seeded and sliced

  1 cup sliced mushrooms

  2 carrots, thinly sliced

  4 cloves garlic, sliced

  1 tablespoon ginger, chopped

  2 cups wild rice, cooked in 5 cups water for 30 minutes

  2 tablespoons unhulled sesame seeds, toasted

  2 tablespoons basil, sliced

  Place cubed tempeh in a small saucepan and simmer in water 8–10 minutes. Add Bragg Liquid Aminos, vinegar, crushed tomatoes, pineapple, and cornstarch; mix well.

  Heat vegetable broth in a large skillet or wok and add tempeh mixture, broccoli, onion, peppers, mushrooms, carrots, garlic, and ginger and stir-fry until veggies are tender but still crisp and tempeh is lightly browned, about 5 minutes. If needed, add additional water or stock to prevent sticking.

  You can substitute small cubes of chicken breast, shrimp, or tofu for the tempeh. Serve over wild rice garnished with sesame seeds and basil.

  Note: Tempeh is made from fermented soybeans and sometimes added grains. It is formed in the shape of a patty or cake. It has a nutty taste but easily absorbs the flavors of the foods it is cooked with. You can also use tofu in this recipe. Cube the tofu after draining and squeezing out as much excess water as possible. Do not simmer; add to the wok and stir-fry with the vegetables. Freezing the tofu in advance, defrosting, and cubing offers a chewier texture.

  PER SERVING: CALORIES 258; PROTEIN 12G; CARBOHYDRATES 48G; TOTAL FAT 4.3G; SATURATED FAT 0.6G; SODIUM 263MG; FIBER 9.7G; BETA-CAROTENE 4,187MCG; VITAMIN C 239MG; CALCIUM 170MG; IRON 3.2MG; FOLATE 177MCG; MAGNESIUM 105MG; ZINC 2.6MG; SELENIUM 6.8MCG

  California Creamed Kale

  SERVES 4

  2 bunches kale, leaves removed from tough stems and chopped coarsely

  ½ cup raw cashews

  ⅓ cup hemp seeds

  ¾ cup unsweetened soy, hemp, or almond milk

  4 tablespoons onion flakes

  1 tablespoon nonfortified nutritional yeast or other no-salt seasoning blend

  Place kale in a large steamer pot and steam 10 minutes. Place remaining ingredients in a high-powered blender and blend until smooth. Place kale in a colander and press to remove excess water. In a wooden bowl, coarsely chop and mix kale with the cream sauce.

  Note: You can also use this sauce with broccoli, spinach, and other steamed vegetables.

  PER SERVING: CALORIES 244; PROTEIN 12G; CARBOHYDRATES 20G; TOTAL FAT 14.5G; SATURATED FAT 2.1G; SODIUM 54MG; FIBER 4.3G; BETA-CAROTENE 6,539MCG; VITAMIN C 90MG; CALCIUM 189MG; IRON 4.5MG; FOLATE 41MCG; MAGNESIUM 169MG; ZINC 2.9MG; SELENIUM 4.4MCG

  Caribbean Greens and Sweet Potatoes (with optional fish)

  SERVES 6

  1 cup dried, unsweetened shredded coconut

  1 ½–2 cups water

  1 onion, chopped

  3 garlic cloves, minced

  1 hot pepper, such as habanera or jalapeno, seeded and diced

  1 red bell pepper, seeded and diced

  1 carrot, diced

  2 sweet potatoes, cut into 1-inch chunks

  Pinch allspice or to taste

  1 tablespoon fresh thyme or 1 teaspoon crushed dried thyme

  1 pound mixed greens (for instance, collards, kale, turnip greens, cabbage), at least 2 varieties, cut into small ribbons

  2–3 green onions, chopped for garnish Optional: 8 ounces salmon or a white fish such as halibut or sea bass, with 1 tablespoon lime juice

  In a high-powered blender, mix coconut and water to make coconut “milk.” Combine blended coconut milk, onion, garlic, peppers, carrot, sweet potatoes, allspice, and thyme in a heavy-bottomed pot. Bring to a boil on medium-high heat, then reduce to simmer. Cook about 10 minutes, then add the mixed greens. Continue to cook down until all vegetables are tender and sweet potatoes have started to break apart to help thicken the stew, about 20 minutes.

  If desired, plate the dish and season top with flaked, baked fish. To bake fish, preheat oven to 375°F. Lightly wipe bottom of a rectangular pan with olive oil. Place fish in the pan, folding thin ends under if necessary for even thickness. If fish has skin, place it skin-side down. Drizzle lime juice over fish. Bake uncovered 15–20 minutes or until fish flakes easily with a fork.

  PER SERVING: CALORIES 176; PROTEIN 4G; CARBOHYDRATES 23G; TOTAL FAT 9.1G; SATURATED FAT 7.7G; SODIUM 65MG; FIBER 6.5G; BETA-CAROTENE 8,524MCG; VITAMIN C 92MG; CALCIUM 102MG; IRON 1.8MG; FOLATE 50MCG; MAGNESIUM 49MG; ZINC 0.8MG; SELENIUM 3.6MCG

  Caribbean-Spiced Baked Tofu

  SERVES 4

  1 tablespoon paprika

  1 teaspoon ground cumin

  1 teaspoon ground ginger

  1 teaspoon ground chili powder or cayenne pepper

  ½ teaspoon ground thyme

  ½ teaspoon garlic powder

  ¼ teaspoon turmeric

  ¼ teaspoon allspice

  Pinch of any of the following, depending on taste: mace, cinnamon, nutmeg, coriander, cardamom, cloves

  1 pound extra-firm tofu

  Mix all the spices together. This will make about ¼ cup, which is enough for about 3–4 pounds tofu. Store the mixture in an airtight container for other uses or to make more baked tofu.

  Preheat oven to 350°F. Slice tofu into 8 slices about ⅓-inch thick. Press and drain all liquid from tofu between layers of paper towels until dry. Gently rub each slice of tofu, front and back, with approximately ½ teaspoon of the spice mixture. Line a baking sheet with parchment paper or use a silicone baking mat. Place tofu slices on the baking sheet and bake for 30 minutes, turning after 15 minutes. It can also be baked on a wire rack without turning.

  PER SERVING: CALORIES 116; PROTEIN 12G; CARBOHYDRATES 5G; TOTAL FAT 7.1G; SATURATED FAT 0.7G; SODIUM 23MG; FIBER 1.5G; BETA-CAROTENE 554MCG; VITAMIN C 1MG; CALCIUM 215MG; IRON 3.3MG; FOLATE 21MCG; MAGNESIUM 68MG; ZINC 1.4MG; SELENIUM 15.4MCG

  Cau
liflower Steaks with Garbanzo Purée

  SERVES 2

  1 large head cauliflower

  ½ teaspoon ground turmeric

  1 teaspoon MatoZest or another no-salt Italian seasoning

  Ground pepper, to taste

  ¼ cup pine nuts or chopped walnuts

  1 large shallot, chopped

  ½ cup no-salt-added or low-sodium vegetable broth or more as needed

  ¼ cup raisins

  ½ cup cooked garbanzo beans

  ¼ cup chopped parsley

  Preheat the oven to 350°F. Cut cauliflower vertically into ½-inch-thick steaks. You should end up with 2–3 steaks and some extra pieces. Rinse lightly with water and season on both sides with turmeric, no-salt seasoning, and pepper. Place steaks and small pieces on a lightly oiled baking dish, cover with foil, and bake 25–30 minutes or until lightly browned and tender, turning after 15 minutes. Remove small pieces of cauliflower and return steaks to the oven with the heat turned off to keep warm.

  Meanwhile, sauté pine nuts or walnuts in a dry pan until lightly toasted. Remove from pan and set aside. Sauté shallots in the pan with 2 tablespoons vegetable broth for a few minutes, until translucent. Add raisins and cook until raisins become plump, adding broth as needed to keep them moist.

  In a high-powered blender, blend the small cauliflower pieces, half of the pine nuts or walnuts, half of the raisin mixture, the garbanzo beans, half of the parsley, and enough broth to provide a smooth purée.

  Transfer purée to a serving platter, place cauliflower steaks on top of purée, and garnish with the remaining nuts, raisin mixture, and parsley.

  PER SERVING: CALORIES 361; PROTEIN 15G; CARBOHYDRATES 53G; TOTAL FAT 14.1G; SATURATED FAT 1.2G; SODIUM 173MG; FIBER 13.7G; BETA-CAROTENE 389MCG; VITAMIN C 215MG; CALCIUM 151MG; IRON 5.3MG; FOLATE 337MCG; MAGNESIUM 141MG; ZINC 3.1MG; SELENIUM 4.5MCG

  Creamy Garlicky Grits

  SERVES 6

  ½ cup raw cashews

  1 cup water

  2 cups water or no-salt-added or low-sodium vegetable broth

  1 cup stone-ground cornmeal

  3 cloves garlic, finely minced or crushed in a garlic press

  ⅓ red onion, finely chopped

  1 jalapeno, seeded and finely chopped

  ½ cup frozen or fresh off-the-cob corn kernels

  1 cup unsweetened soy, hemp, or almond milk

  1 tablespoon nutritional yeast

  1 teaspoon ground cumin

  ¼ cup chopped cilantro

  1 tablespoon toasted unhulled sesame seeds

  Place cashews and 1 cup water in a high-powered blender and process until smooth and creamy. Set aside. Meanwhile, boil 2 cups water or vegetable stock in a medium saucepan and whisk in cornmeal until all lumps are gone. Reduce heat to low, cover, and cook 10–12 minutes, until all the water is absorbed, stirring occasionally to prevent sticking.

  In a separate skillet, water-sauté garlic, onion, jalapeno, and corn in a small amount of water 10–12 minutes. Add corn mixture to cornmeal mixture along with nondairy milk, blended cashews, nutritional yeast, and cumin; stir well. Cover and cook on low 30–40 minutes, checking and stirring occasionally to prevent sticking. Garnish with cilantro and sesame seeds.

  PER SERVING: CALORIES 202; PROTEIN 6G; CARBOHYDRATES 30G; TOTAL FAT 6.8G; SATURATED FAT 1.1G; SODIUM 84MG; FIBER 2.5G; BETA-CAROTENE 68MCG; VITAMIN C 5MG; CALCIUM 112MG; IRON 1.8MG; FOLATE 20MCG; MAGNESIUM 57MG; ZINC 1.4MG; SELENIUM 5.8MCG

  Crustless Spinach Quiche

  SERVES 4

  2 cups chopped onion

  2 teaspoons chopped garlic

  3 cups chopped spinach

  1 teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce

  ½ cup chopped fresh mint

  ½ teaspoon black pepper or to taste

  1 (14-ounce) package firm tofu

  ¼ cup raisins or unsweetened, unsulfured dried cherries or blueberries

  Preheat oven to 350°F. Sauté the chopped onions and garlic in 2–3 tablespoons of water. Cook a few minutes, until softened. Remove from stove. Place in food processor along with spinach, Bragg Liquid Aminos, mint, pepper, and tofu and mix thoroughly. Stir in dried fruit. Transfer mixture to a casserole dish or pie pan. Bake 30 minutes, or until mixture is thickened.

  PER SERVING: CALORIES 164; PROTEIN 12G; CARBOHYDRATES 19G; TOTAL FAT 6.1G; SATURATED FAT 0.6G; SODIUM 88MG; FIBER 3.5G; BETA-CAROTENE 1,268MCG; VITAMIN C 17MG; CALCIUM 241MG; IRON 4MG; FOLATE 88MCG; MAGNESIUM 86MG; ZINC 1.5MG; SELENIUM 13.7MCG

  New-Style Hash with Greens and Spicy Pumpkin Seeds

  SERVES 4

  For the Hash

  2 teaspoons brown mustard seeds

  1 teaspoon ground cumin

  1 medium onion, diced

  1 ½ cups no-salt-added or low-sodium vegetable broth

  ½ cup millet, rinsed and drained

  3–4 fresh hot green serrano chilies, seeded and minced, or to taste

  2 red bell peppers, seeded and diced

  1 large zucchini, diced

  ½ cup quinoa, rinsed and drained

  2 tablespoons fresh parsley, chopped Ground black pepper, to taste

  For the Greens

  ¼ cup raw pumpkin seeds

  1 teaspoon coriander seeds, crushed

  1 teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce

  ¼ teaspoon cayenne pepper

  2 cloves garlic, minced

  2 pounds leafy greens, (such as turnip greens, collards, mustard greens, spinach, chard, or kale)

  ½ lemon, juiced

  ¼ teaspoon ground black pepper

  Heat a medium saucepan over medium-high heat. When hot, add the mustard seeds. When they begin to pop, add the cumin, then the onions, and cook until translucent. Stir in the vegetable broth and millet, cover, and cook for 15 minutes. Add the chilies, peppers, zucchini, and quinoa to the pot and cook another 20 minutes, or until all liquid is absorbed. Serve over greens, as described below.

  To prepare the greens, toast the pumpkin seeds and coriander seeds in a large skillet until they begin to pop or darken, tossing in pan to prevent burning. When cool, stir in the Bragg Liquid Aminos, cayenne pepper, and garlic and set aside. Coarsely chop the greens and add to the pan and stir in batches—they will wilt while they cook, making more room in the pan—until all greens are in the pan. Keep the pan covered when not adding greens or stirring to help with wilting and maintaining moisture. Add a few drops of water if needed to prevent sticking. Remove from heat, stir in lemon juice, and add black pepper to taste.

  Serve “hash” on a bed of the wilted greens. Garnish with the parsley and toasted spicy pumpkin seeds.

  PER SERVING: CALORIES 351; PROTEIN 17G; CARBOHYDRATES 58G; TOTAL FAT 8.1G; SATURATED FAT 1.2G; SODIUM 178MG; FIBER 15G; BETA-CAROTENE 15,668MCG; VITAMIN C 333MG; CALCIUM 303MG; IRON 7.6MG; FOLATE 549MCG; MAGNESIUM 230MG; ZINC 2.8MG; SELENIUM 10MCG

  Pan-Roasted Vegetables

  SERVES 6

  12 ounces Brussels sprouts

  2 large stalks broccoli, cut into florets

  ½ head cauliflower, cut into florets

  8 ounces baby carrots, cut in half

  1 bunch asparagus, hard ends removed and cut into 2-inch pieces

  6 cloves garlic, minced

  2 tablespoons black fig vinegar or balsamic vinegar

  1 teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce

  1 tablespoon olive oil

  Preheat oven to 375°F. To prepare Brussels sprouts, cut off stem base and remove outer leaves if not fresh looking. Toss all ingredients in a large bowl and lightly rub with olive oil. Pour into a large baking pan and spread evenly. Cover and bake for 30 minutes. Remove the cover, stir, and bake for an additional 20 minutes or until vegetables are tender and just lightly browned, stirring occasionally.

  PER SERVING: CALORIES 84; PROTEIN 5G; CARBOHYDRATES 16G; TOTAL FAT 1.3G; SATURATED FAT 0.2G; SODIUM 106MG; FIBER 5.9G; BETA-CAROTENE 3,032MCG; VITAMIN C 108MG; CALCIUM 81MG; IRON 2.5MG; FOLATE 110MCG; MAGNESIU
M 38MG; ZINC 0.8MG; SELENIUM 4MCG

  Quick Greens and Beans

  SERVES 2

  1 large onion, sliced

  3 cloves garlic, thinly sliced

  1 bunch collard greens, stems removed and cut into ½-inch strips

  ¼ teaspoon red pepper flakes or more to taste

  ½ cup low-sodium or no-salt-added vegetable broth

  1 ½ cups cooked or 1 (15-ounce) can cannellini beans, drained

  1 ½ cups chopped tomato

  2 tablespoons lemon juice

  Heat 2–3 tablespoons water in a large sauté pan or wok and water-sauté onion and garlic until tender. Add collards, red pepper flakes, and vegetable broth; cover and cook 5 minutes. Add beans, tomatoes, and lemon juice; cover and continue cooking an additional 5 minutes or until collards are wilted and tender. Add additional vegetable broth if needed to prevent sticking.

  PER SERVING: CALORIES 276; PROTEIN 17G; CARBOHYDRATES 53G; TOTAL FAT 1.2G; SATURATED FAT 0.2G; SODIUM 67MG; FIBER 14.9G; BETA-CAROTENE 3,379MCG; VITAMIN C 57MG; CALCIUM 270MG; IRON 5.8MG; FOLATE 264MCG; MAGNESIUM 116MG; ZINC 2.4MG; SELENIUM 3.7MCG

  Quinoa Walnut Loaf

  SERVES 6

  1 cup quinoa, rinsed well

  2 cups no-salt-added or low-sodium vegetable broth

  1 cup chopped onions

  3 tablespoons tomato paste, plus extra reserved for top of loaf

  ½ cup diced red bell pepper

  ½ cup chopped mushrooms

  ½ cup diced celery

  1 cup chopped walnuts

  2 tablespoons chopped parsley

  1 teaspoon no-salt-added Italian seasoning

  ½ teaspoon garlic powder

  In a medium saucepan, bring quinoa, vegetable broth, and onions to a boil; reduce heat to low, cover, and simmer 15–20 minutes or until quinoa is tender and broth has been absorbed. In a bowl, combine the tomato paste, bell pepper, mushrooms, celery, walnuts, parsley, Italian seasoning, and garlic powder. Add to the cooked quinoa/onion mixture and mix well. Lightly rub a loaf pan with a minimal amount of oil. Fill pan with mixture and press down evenly. Spread a ⅛-inch layer of reserved tomato paste over top. Bake at 200°F for 30 minutes.

  Delicious served on a bed of steamed or sautéed spinach, kale, or Swiss chard.