DR. NATHAN'S HEALTH BLOG

Wendy Baziliian’s Carrot-Walnut Pate

Ingredients 1/3 cup walnuts, soaked overnight in the fridge and drained 1/2 cup diced celery 1/2 cup thinly sliced green onion 1 cup shredded carrot 1 whole lemon, juiced 1 clove garlic, crushed salt and pepper to taste Directions Place all of the ingredients in a food processor and pulse for approximately 2 minutes, stopping the machine every 15 seconds or so to scrape down the sides of the bowl. Adjust the taste to your liking with a little salt and pepper. (Recipe from https://healinglifestyles.com/)

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Indian-Spiced Cauliflower Soup

Ready in: 53 minutes Prep: 20 minutes Cook: 33 minutes Servings: 6 Ingredients 1 cup Celery Salt and Pepper, to taste. 1/2 tsp. Ground Cardamom 1/4 tsp. Cayenne Pepper 3 lbs. Cauliflower, Core Removed (Cut Into Bite-Size Pieces) 1/2 tsp. Ground Ginger 1 cup Yellow Onion, Chopped 1 tsp. Ground Cumin 1 tsp. Curry Powder 3 cups Vegetable Stock 4 cups Baby Spinach Packed (Optional) 1/2 tsp. Garlic Salt Directions In a large pot, heat the oil over medium-high heat until shimmering. Sauté the onion and celery, stirring frequently, until they start to soften, about 5–8 minutes. Add the cauliflower and vegetable stock, stirring to combine. Cover the pot and reduce the heat to medium. Cook for 20–25 minutes, stirring frequently, until the cauliflower is tender. Add the curry powder, cumin, garlic salt, cardamom, ginger and cayenne, and remove the pot from the heat. Allow the soup to cool slightly

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Breakfast Sushi

Ready in: 10 minutes Prep: 10 minutes Servings: 1 Ingredients 1 Medium-size banana 1/4 cup Peanut butter, or nut butter of your choice 1/2 cup Organic Brown Rice Cereal Directions Peel and slice banana in to 1/2-inch slices. Spoon peanut butter and rice cereal into separate bowls. Roll the sides of each banana slice into the peanut butter, evenly coating all sides. Then roll the peanut butter-covered slices into the cereal. (Recipe from sprouts.com)

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Beet & Bean Dip

Ready in: 10 minutes Prep: 10 minutes Servings: 1 1/2 cups Ingredients 1 medium red beet/beetroot, peeled and steamed 1 teaspoon oil or tahini 3 teaspoons lemon juice 15 oz/400g can cannellini beans, drained and rinsed ¼ cup pine nuts ½ teaspoon salt (optional) ¼ cup water Directions Steam beets/beetroots. Peel then coarsely chop beets. Drain beans, reserving 1/4 cup of the liquid. Place beets, beans, tahini, lemon juice and seasonings in food processor; cover. Process until smooth, scraping down sides as necessary. Add reserved liquid; process until smooth. Spoon dip into small bowl. Cover. Refrigerate until ready to serve. To serve, drizzle dip with olive oil and garnish with chopped toasted pistachios or pepitas, if desired. Serve with warm pita wedges or pita chips. (Recipe from Eat more/CHIP cookbook)

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Overnight Oats (3 ways)

Ingredients Rolled Oats (about 1/2 a cup) Frozen cut pineapple (1 cup) Turmeric powder (1/8 tsp)  All spice powder (1/8 tsp) Almond milk (1 cup)  Directions Mix all of the above and let it soak overnight in the fridge. Enjoy with 1/4 cup of fresh or frozen (thawed) berries for each serving. – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –  Ingredients Rolled Oats (1/2 a cup Blueberries (1/2 a cup, fresh or frozen) Flax seeds (1 tsp, crushed) Cinnamon (1/2 tsp) Oat milk (1 cup) Directions Mix all of the above and soak overnight in the fridge. Enjoy with half a banana cut as topping. – – –

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Healthy Ambrosia Salad

Ingredients oranges, peeled and chopped  (2) pineapple chunks (2 cups) banana, sliced (1) shredded coconut (1/4 cup) dried cranberries (1/8 cup) orange juice concentrate (1 tablespoon) almond  extract, optional (1/2 teaspoon) water (1 tablespoon) Directions Combine the oranges, pineapple, banana, coconut, and cranberries in a medium  bowl. Combine the orange juice concentrate, water, and optional almond extract in a small bowl.  Pour over the fruit and toss until evenly distributed. Store in a covered container in the refrigerator, leftover ambrosia (without the banana) will keep for up to 2 days. Nutrition Facts (per serving) Calories:  188 Protein:  1.8 g Carbohydrate:  43.3 g Sugar: 35.3 g Total Fat: 2.4 g Calories from Fat: 11.5% Fiber: 3.9 g Sodium:  17 mg Recipe Source: PCRM, Physician Committee of Responsible Medicine

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Chia Pudding (single serving)

Ingredients Almond  Milk (1/2 cup) 2 tbs chia seeds 1/2 banana 2 tbs old fashioned oats 1 tbs raisins Directions Mix all of the above and soak overnight in the fridge. Top with shaved almonds and/or blueberries.

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Tofu Scramble

Ingredients tofu, extra firm, light or low-fat when possible (14-16 ounces) garlic, minced (1 clove) onion, diced (1/2 cup) green  pepper, diced (1/2 cup) red pepper, diced (1/2 cup) mushrooms, chopped (3/4 cup) turmeric powder (1/4 teaspoon) cumin powder (1 teaspoon) black pepper (3/4 teaspoon) salt (1/4 teaspoon)  Directions Add 1/4 cup water to large sauté pan. Once heated, add onion. When  the  aroma releases from the onion and it starts to become translucent, add garlic. Cook for 2 minutes, add peppers and mushrooms and add 1/4 cup water if vegetables are sticking to the pan. Cook for about 4 minutes or until vegetables are tender. Crumble tofu with hands and add to pan along with turmeric, mixing well. Add cumin powder, pepper, and  salt, and cook for another 4-6 minutes until everything is cooked through. Serve with whole grain toast or on a warm corn tortilla. Nutrition Facts (per

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Rice-Lentil Bowl

Make the most out of left overs by adding some freshly sautéed greens and some grated carrots/radish and lemon. Spice it up if you like with some fun sauces you can combine and experiment with at home. My  favorite is Gochujang (Korean) Gochujang or red chili paste, a savory, sweet, and spicy fermented condiment made from chili powder. Cooked brown rice or quinoa, cooked lentils, mixed grilled vegetables, these are usually already available in my fridge. This is because I always make a little extra and put it away for use when I have very little time to cook a full meal. I take about 1/2 a cup to one cup of each of the above and add this to a bowl (thanks to cava for this wonderful idea), it tastes better heated up of course. I then sauté a green like spinach or kale with fresh garlic and add

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Curry Hummus Sandwiches

Brighten up plain humus with some curry powder and mustard, add a pinch of turmeric and you have a spread rich in digestive spices and antioxidants. This takes less than 5 minutes to make and stores well in the fridge for up to a week. If you have multigrain bread, salad greens, tomatoes and onions you can put together a great tasting and filling sandwich in less than 2-3 minutes, making this a good option for lunch on weekend or to take to work on a weekday. This is about 250 calories with about 13 grams of protein. Also a good source of fiber.  I am not one for counting calories, since when you eat a whole foods plant based diet with less to no highly processed foods, you meet most nutrient needs and very rarely exceed caloric limits. You can also add avocado to the sandwich and fresh or

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