21 Recipes

THE
Nutrient Rich
R E V O L U T I O N
It’s Not a Diet
It’s a Standard
Ea t B e t t e r, N o t L e s s !
Table of Contents
INTRODUCTION
The New Trend in Eating
BREAKFASTS / SNACKS
1. Yummy, Quick & Easy Banana Oat Bars
2. Orange Banana Berry Smoothie
SOUPS
3. Creamy Vegetable Soup
4. Lentil Chowder
5. Mighty Minestrone Soup
SALADS
6. Roasted Vegetable Salad with Roasted Garlic Dressing
6a. Roasted Garlic Dressing
7. Tomato Herb Salad
8. Avocado Dressing for Green Salad
ENTREES
9. Baja Vegetable Wrap
10. Cajun Black Bean Gumbo
11. Ginger-Miso Stir Fry
12. Spiced Lentils and Sautéed Vegetables
13. Hearty Stuffed Squash
14. Moroccan Chicken
15. Bean Burgers
16. Hummus Stuffed Chard Leaves
16a. Healthy Hummus
17. Teriyaki Salmon on Mixed Mesclun Greens
18. Portobello Mushroom Burgers
18a. Herbed Vinaigrette
DESSERTS
19. Vanilla Vice Cream
20. Chocolate Decadence Pudding
21. Apple Pie
Nutrient Rich
www.NutrientRich.com.
1. Yummy, Quick & Easy Banana-Oat Bars
PREP TIME: 5 MINUTES

COOKING TIME: 30 MINUTES
SERVES 4
2 large ripe bananas, mashed
½ cup raisins or chopped dates
¼ cup chopped walnuts
2 cup quick oats (not instant)
½ cup shredded coconut
1 tablespoon date sugar
¼ cup unsweetened applesauce
Preheat oven to 350° F. Mix ingredients together in a large bowl. Press dough in a 9"X9" baking
pan.
Bake for 30 minutes. Cool on wire rack. When cool, slice into squares or bars and serve.
Variations
Add the applesauce & date sugar if you'd like a sweeter, moister version of these bars.
Comments
These bars make a great snack, and can be a great breakfast on the go if you bake them the night before
(or wake up 45 minutes before everyone else!)
Source
Joel Fuhrman, M.D., Author, Eat to Live, Cholesterol Protection for Life, and Disease-Proof Your Child. (Visit
his website at www.DoctorF.org)
2. Orange Banana Berry Smoothie

SERVES 1-2
2 peeled oranges
1 banana
10-ounce bag of frozen organic strawberries
Blend all ingredients in blender or food processor.
Variation
Add 1 tablespoon ground flax seeds for more nutritional punch.
Source
3. Creamy Vege Soup

SERVES 4-6
2 ½ cups water
1 head cauliflower, cut into large pieces
1 small onion, coarsely chopped
1 teaspoon minced fresh garlic
1 cup frozen chopped hash brown potatoes
½ cup baby carrots
1 stalk celery, coarsely chopped
¼ cup soy sauce
½ cup cashews
¾ teaspoon cardamom powder
2 green onions (optional)
Combine all ingredients in a large soup pot. Bring to a boil, cover, and cook over medium heat for
15 minutes, or until all the vegetables are tender.
Blend in batches in a food processor or blender and serve hot, garnished with thinly sliced
green onions, if desired.
Comments
A submersible hand blender makes the job of blending this soup very easy, and reduces the need for clean
up.
Cascadian Farm makes organic frozen hash brown potatoes with no additives – it’s a great ingredient to
have on hand to thicken soups and stews.
Source
The McDougall Quick & Easy Cookbook, by John A. McDougall, M.D. and Mary McDougall.
4. Lentil Chowder

COOKING TIME: 1 ½ - 2 HOURS
SERVES 4-6
1 cup brown, green, or red lentils, rinsed
4 cups water
1 medium onion, coarsely chopped
1 medium potato, peeled and coarsely chopped
1 medium butternut squash, peeled, seeded and coarsely chopped
1 celery stalk, coarsely chopped
1 carrot, peeled and coarsely chopped
1 tomato, seeded and diced
1 ½ tablespoons tomato paste
2 teaspoons dried thyme
freshly ground black pepper
In a large soup pot, combine the lentils, 4 cups of water, the onion, potato, squash, celery, carrot,
tomato, tomato paste, thyme, and pepper to taste. Slowly bring to a boil, reduce the heat, and
simmer for about 1 ½ hours over very low heat, stirring occasionally. Add a bit more water if the
soup seems to be getting too thick.
Taste, adjust the seasonings, and serve at once.
Comments
You can also cook this soup in a Crock-Pot for approximately 3 hours over high heat.
Source
The Candle Café Cookbook, by Joy Pierson and Bart Potenza with Barbara Scott-Goodman. Visit the
Candle Café online at www.CandleCafe.com. If you’re in Manhattan, visit them for real.
5. Mighty Minestrone Soup

SERVES 4
1 tablespoon olive oil
2 garlic cloves, peeled and minced
½ leek, cut in thin diagonals
1 yellow squash, diced
1 zucchini, diced
2-3 leaves of Swiss chard, chopped
1 cup cooked cannellini (white kidney) or great northern beans
5 cups water
2 bay leaves
1 tablespoon fresh basil or ½ tablespoon dried basil
¼ cup fresh parsley, minced
1 tablespoon tomato paste or two fresh tomatoes
sea salt and pepper to taste
½ cup spiral pasta or other noodles
Sauté garlic, leek and yellow and green zucchini for 2-3 minutes. Add Swiss chard and cook for
1-2 minutes. Add beans, bay leaves, water, tomato paste, basil and parsley, salt and pepper and
pasta. Bring to a boil. Reduce flame, cover and simmer for 15 minutes.
Source
Eating Nutrient Rich with Andrea Beaman, HHC.
6. Roasted Veggie Salad with Roasted Garlic Dressing
SERVES 4
1 fennel bulb, trimmed and cut into bite-sized pieces
2 medium red bell peppers, seeded, deveined, and cut into thin strips
½ pound fingerling or new potatoes, cut into bite-sized pieces (about 2 cups)
¼ pound baby turnips, peeled and cut into bite-sized pieces (about 1 cup)
1 tablespoon sea salt
freshly ground black pepper
5 tablespoons extra-virgin olive oil
2 bunches of arugula, rinsed, trimmed, and stemmed
½ cup toasted pecans or walnuts (optional)
¼ cup dried currants or cranberries (optional)
Preheat the oven to 400° F.

In a large mixing bowl, toss the vegetables with the salt, pepper to taste, and olive oil. Spread
a single layer on a baking sheet and bake until just tender, 35-40 minutes. Toss the vegetables
with about 2 tablespoons of Roasted Garlic Dressing (recipe to follow) to lightly coat the
vegetables and set aside.
To serve the salad, arrange the arugula, evenly divided, on 4 plates, then top with equal
amounts of the warm vegetable mixture. Sprinkle with toasted walnuts or pecans and currants or
cranberries, if desired. Drizzle with a bit more dressing and serve at once.
Source
6a. Roasted Garlic Dressing

MAKES 2 CUPS
1 cup peeled garlic cloves
1 cup extra-virgin olive oil
½ cup water
¼ balsamic vinegar
¼ cup sherry wine vinegar or red wine vinegar
1 tablespoon white miso
2 tablespoons minced fresh thyme or 1 teaspoon dried oregano
pinch of grated nutmeg
1 teaspoon sea salt
2 teaspoons freshly ground black pepper

Put the peeled garlic cloves in a baking dish and cover with the olive oil. Cover the dish with
foil and roast approximately 25 minutes or until golden brown. When cool enough to handle,
remove the garlic with a slotted spoon and transfer to a blender. Reserve the roasted garlic oil for
another use.
Add ½ cup water, the vinegars, miso, thyme or oregano, nutmeg, salt, and pepper and blend
until smooth. Add a bit more water if necessary. The dressing will keep in the refrigerator,
covered, for up to a week.
Comments
The reserved roasted garlic oil will keep in a covered container for up to a week. Use it to drizzle over
vegetables and salad greens.
Source
7. Tomato Herb Salad
PREP TIME: 15 MIN

SERVES 4
1 cup arugula, chopped
½ cup fresh cilantro, minced
10 leaves fresh basil, minced
1 cucumber, thinly sliced
1 small jicama, peeled and diced, or 2 cups diced water chestnuts
5 Roma or Italian tomatoes, thinly sliced
2 cups small cherry tomatoes, cut in half
1 avocado, diced
Toss all the ingredients together until well mixed.
Source
The Health Promoting Cookbook, by Alan Goldhamer, D.C. (author of The Pleasure Trap.)
8. Avocado Dressing for Green Salad

SERVES 3-4
1 tomato, diced
2 avocados, peeled and sliced
1 cup celery juice or water
16 basil leaves
Place all the ingredients in a blender or food processor, and blend until smooth. Serve
immediately over salad greens, baby spinach, or a tossed salad.
Variation
Replace the basil with your favorite fresh herb (tarragon, cilantro, oregano, etc.).
Source
9. Baja Vegetable Wrap

SERVES 6-8
1 onion, chopped
1 green bell pepper, chopped
1 carrot, cut in half lengthwise, then sliced
½ teaspoon minced garlic
½ cup vegetable broth
1 bunch green onions, cut into 1-inch pieces
1 ½ cups sliced Napa cabbage
1 tablespoon soy sauce
1 teaspoon chili powder
1 teaspoon leaf oregano
2 cups chopped fresh tomatoes
2 cups chopped fresh spinach (packed)
2 15-ounce cans black beans, drained and rinsed
½ cup salsa
1-2 tablespoons chopped fresh cilantro
Tabasco or other hot sauce to taste
Place the onion, bell pepper, carrot, and garlic in a large pot with the vegetable broth. Cook,
stirring occasionally, for about 4-5 minutes. Add green onions, Napa cabbage, soy sauce, chili
powder and oregano. Continue to cook, stirring occasionally, for about 10 more minutes.
Add the tomatoes, spinach, beans and salsa. Cook an additional 5 minutes. Remove from
heat, stir in the cilantro and hot sauce to taste. Roll up in a warm tortilla and eat.
Comments
This keeps well in the refrigerator and reheats well, so it makes a fast meal for lunch later in the week. This
may also be served over baked potatoes or whole grains.
Source
John McDougall, M.D., author of The McDougall Quick & Easy Cookbook.
10. Cajun Black Bean Gumbo

COOKING TIME: APPROX. 2 HOURS
SERVES 12
4 cups dried black beans
10 cups soup stock
4 bay leaves
1 bunch green onions, minced
2 carrots, diced
6 ribs celery, diced
2 red or green bell peppers, diced
1 teaspoon oregano
1 teaspoon thyme
10 button mushrooms, sliced
6 cups diced fresh or canned tomatoes
15 small okra, sliced into rounds
kernels from 3 ears corn, fresh or frozen
Soak the beans overnight in enough water to cover. Boil for 5 minutes and drain.
In an 8-quart soup pot, add the soup stock and bay leaves, and simmer the beans over medium
heat for 90 minutes.
Meanwhile, steam-fry the onions in 1 cup water for 3-5 minutes. Stir in the carrots, celery, bell
peppers, oregano, and thyme, and cook for another 10 minutes, adding liquid as needed.
Add the mushrooms and tomatoes, and simmer 5 more minutes, then remove from heat.
Once the beans are cooked, add the vegetable mixture and stir well. Finally, add the okra
and corn kernels, and simmer until tender (about 10 minutes).
Source
11. Ginger Miso Stir Fry
COOKING TIME: APPROX. 2 HOURS
SERVES 4-6
GINGER-MISO SAUCE ½ cup seeded and sliced yellow bell
1 tablespoon minced garlic pepper
¼ cup minced fresh ginger ¾ cup sliced onion
½ cup mellow white miso ½ cup sliced blanched bok choy
¼ cup agave nectar ½ cup blanched string beans, chopped
½ cup shoyu or tamari soy sauce 1 ½ cups blanched broccoli, chopped
2 tablespoons toasted sesame oil 1 cup chopped shredded cabbage
pinch of crushed red pepper flakes ½ cup stemmed and sliced shiitake
mushrooms
STIR-FRY 1 cup rinsed, drained, and cubed extra-
3 tablespoons extra-virgin olive oil or firm tofu
water ¼ cup thinly sliced water chestnuts
1 ½ teaspoon minced garlic ¼ cup sesame seeds
1 ½ teaspoon minced fresh ginger
½ cup seeded, deveined, and sliced red
bell pepper
To make the ginger-miso sauce, place all of the ingredients with 1 cup of water in a blender and
blend until smooth. The sauce will keep in the refrigerator, covered, for up to a week. In a large
sauté pan or wok, heat the olive oil over high heat. Add the ginger and garlic and sauté for about
2 minutes.
Add the vegetables and tofu and toss to combine. Continue to sauté and toss the vegetables
and tofu together until they reach the desired doneness, about 5 to 10 minutes. Add the ginger-
miso sauce and water chestnuts and stir-fry for an additional 3 minutes. Sprinkle with sesame
seeds and serve at once.
Source
12. Spiced Lentils and Sautéed Vegetables
PREP TIME: 15 MINUTES (INCLUDED IN COOKING TIME)

COOKING TIME: 60-65 MINUTES
SERVES 4
1 cup of lentils
2½ cups of water
2 bay leaves
½ tablespoon olive oil
1 large onion, diced
2-3 carrots, diced
2 celery stalks, diced
2 teaspoons cumin
1 teaspoon coriander
sea salt and black pepper
parsley, minced
Bring lentils, bay leaves and water to a boil. Reduce heat, cover and simmer for 45 minutes. Add
sea salt or shoyu seasoning and continue cooking for 5-10 minutes.
In a separate pan, sauté onion, carrot, celery and spices until vegetables are soft, about 7-10
minutes. Combine lentils with vegetables. Garnish with parsley.
Source
13. Hearty Stuffed Squash

SERVES 4
1 eggplant, peeled and diced
2 medium acorn squash
1 teaspoon olive oil
1/8 teaspoon crushed red pepper
4 cloves garlic, minced
½ cup sliced scallions
1 cup coarsely shredded carrots
12 ounces fresh tofu
1 medium Granny Smith apple, peeled and diced
3 tablespoons fresh lime juice
1 cup dried cranberries
¼ cup mirin cooking wine
Preheat oven to 375 degrees. Halve squash crosswise and remove seed. Place squash halves
cut side down in 1 inch of water in a 9-by-13-inch pan. Bake 1 hour while preparing stuffing.
Heat oil and crushed pepper in a 10-inch frying pan over medium-high heat. Add garlic,
scallions, and shredded carrots. Sauté for 3 minutes. Add ground beef alternative and cook for 5
minutes, stirring frequently. Drizzle diced apple with lime juice. Add to pan with cranberries and
mirin. Lower heat to simmer and heat for 5 minutes.
Remove squash from oven, leaving oven on. Discard water and replace squash in pan, cut
side up. Spray the flesh of each squash halve with olive oil and divide the filling between four
halves.
Cover the baking dish with foil and bake for 10 minutes, or until heated through.
Source
The Enlightened Kitchen, by Marie Oser.
14. Moroccan Chicken

SERVES 4
8 ounces chicken breast, cut in strips
1 onion, chopped
1 cup carrots, thinly sliced
2 garlic cloves, crushed
4 dates
2 tablespoons lemon juice
2 tablespoon Riesling Raisin vinegar
½ tablespoon cinnamon
3 tomatoes, diced
½ pound broccoli rabe, chopped
½ pound kale, stemmed and chopped
Heat half an inch of water in a skillet. Add the chicken breast and steam-sauté until cooked
through. Remove from pan. Add the onion, carrots, and garlic to the skillet and cook.
Steam the kale and broccoli rabe in a covered pot until tender.
In a blender or food processor, blend the dates, lemon juice, vinegar, cinnamon and
tomatoes. Pour blend into skillet and continue to cook. Return chicken to skillet. Pour over
steamed greens and mix.
Source
15. Bean Burgers

SERVES 4
¼ raw sunflower seeds
2 cups red or pink canned beans (unsalted)
½ cup minced onion
½ teaspoon chili powder
2 tablespoons catsup
1 tablespoon wheat germ or oatmeal
Preheat oven to 350° F.

Chop the sunflower seeds in a food processor or hand chopper. Mash the beans with a
potato masher or food processor, and mix with the sunflower seeds.
Mix in the remaining ingredients and form into patties. Bake at 350° for 20-25 minutes.
Remove from the oven and let cool until you can pick up each patty and compress it firmly in your
hands to reform the burger.
Then cook for another 15 minutes on each side.
Source
16. Hummus Stuffed Chard Leaves

SERVES 10
1 cup cooked brown rice
1 tablespoon basil
¼ cup diced celery
¼ cup diced red or green bell pepper
2 whole tomatoes, diced
2 tablespoons lemon juice
1 cup Healthy Hummus (recipe follows)
10 whole large chard or kale leaves, lightly steamed
½ avocado, diced
Preheat oven to 350° F.

Place the rice, basil, celery, bell pepper, tomatoes, and lemon juice in a bowl, and mix
together.
Spread out the lightly steamed chard leaves one at a time, and place a teaspoonful each of
the rice mix and hummus and a few pieces of avocado on the end of the leaf.
Roll up like a burrito, tucking the sides in before rolling completely. Chill and serve.
Source
16a. Healthy Hummus
PREP TIME: 10-15 MINUTES

SERVES 6
4 cups cooked garbanzo beans, well drained
1 ¼ cups vegetable stock or celery juice, and extra as needed for a creamy texture
juice or 1 ½ lemons
½ teaspoon garlic powder
½ teaspoon ground cumin
10 large, fresh basil leaves, finely chopped or 2 tablespoons dried basil
½ tablespoon parsley flakes, or handful of fresh cut leaves (optional)
Blend the beans, stock or celery juice, lemon juice, garlic, and cumin in a food processor until
smooth.
Transfer into a bowl, and mix in the minced basil and parsley. Chill and serve.
Garnish with additional basil leaves and/or diced tomatoes.
Source
17. Teriyaki Salmon on Baby Mixed Greens

SERVES 4
2 inches of ginger, peeled and minced
2 garlic cloves, peeled and minced
3 tbsp. shoyu or tamari
½ cup water
1 tbsp. maple syrup or other sweetener
3-4 scallions, minced
6-8 ounces of salmon
Clean salmon and lay in a cooking pan. Mix ginger, garlic, shoyu, water, and maple syrup. Pour
liquid ingredients over salmon and bring to a boil.
Cover, reduce flame to medium and cook for 15 minutes.
Place mesclun greens on a plate and top with salmon and teriyaki sauce. Garnish with
scallions.
Source
18. Portobello Mushroom Burgers

MAKES 4 BURGERS
4 large Portobello mushrooms, stemmed
2 red bell peppers, halved, seeded, and deveined
½ to ¾ cup herbed vinaigrette (recipe follows)
1 large Vidalia onion, cut into 4 thick slices
4 whole wheat buns
1 ripe tomato, cut into 4 thick slices
catsup
Prepare a charcoal or gas grill. Grill the mushrooms and peppers over medium-hot heat, basting
with the vinaigrette until softened, about 3 to 4 minutes per side. Add the onion slices, baste with
the vinaigrette, and grill until softened, about 5 minutes a side. (Turn the onion slices carefully so
that they don’t fall apart.)
Lightly toast the buns, then layer with the grilled Portobello, red peppers, onion, and tomato.
Serve with catsup or any favorite condiment.
Source
18a. Herbed Vinaigrette

MAKES 3 CUPS
2 cups extra-virgin olive oil
1 cup white wine vinegar
1 ½ teaspoons sea salt
1 teaspoon freshly ground black pepper
¼ cup fresh lemon juice
¼ cup chopped parsley
2 tablespoons chopped fresh or 1 tablespoon dried oregano
2 tablespoons chopped fresh or 1 tablespoon dried tarragon
2 tablespoons chopped fresh or 1 tablespoon dried thyme
1 tablespoon whole-grain Dijon mustard
Put all of the ingredients in a blender and blend until well combined. Taste and adjust the
seasonings. The dressing will keep in the refrigerator, tightly covered, for up to 10 days.
Source
19. Vanilla Vice Cream

FREEZING TIME: 1-2 HOURS
MAKES 1 QUART
2 vanilla beans
2 cups organic cashews or cashew pieces
2 cups purified water
1 cup maple syrup
Cut the vanilla beans into small pieces. Grind to a fine powder in a clean coffee grinder.
Combine the cashews, water, and syrup in a blender. Blend on high until silky smooth, at
least 1 minute.
Place the blender in the freezer for 40 minutes to 1 hour or in the refrigerator for at least 1
hour or up to overnight, until well chilled. Pour the mixture into an ice cream maker and freeze
according to the manufacturer’s instructions. Serve immediately or transfer to airtight containers
and store in the freezer until ready to use.
Comments
Vanilla beans are available in many health food stores and “gourmet” food stores, and online. They aren’t
cheap, but when you taste a dessert made from real vanilla instead of extract or flavoring, you’ll understand
why. Your coffee grinder and your entire home will smell wonderful for hours after grinding the vanilla beans.
Everyone who first tastes a Vice Cream is astonished – both at the taste and texture, and that it comes
without any of the stuffiness or feelings of bloat that many people experience after eating traditional ice
cream. When you make this for guests, don’t tell them the recipe at first – just watch their reaction.
Source
Vice Cream: Over 70 Sinfully Delicious Dairy-Free Delights, by Jeff Rogers.
20. Chocolate Decadence Pudding

SERVES 3-4
½ cup unsweetened cocoa powder (Wonderslim)
¾ cup sugar
3 tablespoons cornstarch
3 cups soymilk
1 ½ teaspoon vanilla
With a whisk, combine cocoa, sugar, cornstarch, and milk in a medium saucepan. Bring to a boil
over medium-low heat, stirring constantly until thickened.
Remove from heat and add vanilla. Pour into a bowl, cover with plastic wrap, and chill for 4
hours.
Source
Heather McDougall with John McDougall, M.D., author of The McDougall Quick & Easy Cookbook.
21. Apple Pie

SERVES 6-8
CRUST
1 cup whole wheat pastry flour
1 cup unbleached flour
½ teaspoon ground cinnamon
1/3 cup cold safflower oil or coconut butter
1/3 cup ice water
FILLING
4 cups tart apples, peeled, cored, and sliced about ¼ inch thick
3 tablespoons maple syrup
1 teaspoon lemon juice
1 tablespoon unbleached flour
1 teaspoon cinnamon
¼ teaspoon grated nutmeg
Sift the flours, cinnamon and salt into a medium bowl. Add the oil and mix well. Add the ice water
gradually to the mixture while continuing to mix the dough. Continue to mix until the dough is firm
but not flaky. Roll up the dough, put into a bowl, and let it rest in the refrigerator for 30 minutes.
Form the dough into 2 balls. Roll one out into a circle with a ½-inch thickness. Press into an 8-
inch pie pan and trim, leaving ½ inch all around.
In a large bowl, combine the apples, maple syrup, and lemon juice. In a small bowl, mix
together the flour, cinnamon, and nutmeg, then toss with the apple mixture. Add the filling into the
pie shell. Roll out the second ball of dough into a circle large enough to cover the pie. Top the pie
with the dough, then trim any excess and crimp the edges. Cut 3 slits in the top crust.
Bake for 1 ½ hours, or until the piecrust is golden.
Source

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21 Recipes

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THE

PREP TIME: 5 MINUTES

PREP TIME: 2 MINUTES

Blend all ingredients in blender or food processor.

PREP TIME: 10 MINUTES

PREP TIME: 15 MINUTES

PREP TIME: 10 MINUTES

Preheat the oven to 400° F.

PREP TIME: 15 MINUTES

Preheat the oven to 350° F.

PREP TIME: 15 MIN

Toss all the ingredients together until well mixed.

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PREP TIME: 15 MINUTES (INCLUDED IN COOKING TIME)

PREP TIME: 5 MINUTES

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Preheat oven to 350° F.

PREP TIME: 5 MINUTES

Preheat oven to 350° F.

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PREP TIME: 60 MINUTES

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