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Food for Life

January’s New Year, New Me Menu

The Physicians Committee for Responsible Medicine (PCRM) has a variety of delicious, high-fiber, low-fat recipes designed to help you bring in a healthier year. Try these recipes, and after the festivities end, consider joining us for the 21-Day Vegan Kickstart on Jan. 1 to ensure you get on the right path to a year of optimum health. The key is to incorporate fresh seasonal fruits and vegetables into your recipes and to keep your recipes simple. Tips like using vegetable broth in place of oil or creamed cashews in place of dairy products in soups make for tasty, yet healthy versions of traditional favorites. For more tips like this, click here.

Asparagus and Veggie Ham Panini

Red Cabbage Slaw with Cranberries and Apples

Black-Eyed Peas with Sweet Potato and Greens

Lemon Crème

Asparagus and Veggie Ham Panini

asparagusThis Italian Panini will become a lunchtime favorite.

Makes 1 sandwich

2 slices rye or sprouted-grain bread

2 tablespoons Tofu Mayonnaise*

6 thin asparagus spears, steamed or roasted

6 fresh basil leaves

2 slices low-fat vegetarian bacon or ham, such as Yves Veggie Canadian Bacon

Spread each bread slice on 1 side with 1 tablespoon Tofu Mayonnaise and assemble the sandwich with the rest of the ingredients the way you like it, being careful not to overfill.

The easiest way to make panini is with an electric non-stick panini press or closed indoor grill. Set the timer for 5 minutes, then check the bread. If it is not as golden and crisp as you like, cook for a few minutes longer. Cut the sandwich into triangles and serve hot.

If you do not have a panini press or grill, cook the sandwich in a heavy non-stick skillet or on a griddle over medium heat, placing a flat heavy lid on the sandwich as you brown each side.

*Tofu Mayonnaise

1 12.3-ounce package reduced-fat extra-firm silken tofu

2 tablespoons cider vinegar or lemon juice

1 1/8 teaspoons salt

1/2 teaspoon dry mustard

1/8 teaspoon white pepper

Combine tofu, vinegar or lemon juice, salt, dry mustard, and white pepper in a food processor or blender (or place the ingredients in a medium bowl and use a hand-held blender) and process until very smooth. It will keep in a covered container in the refrigerator for about 2 weeks.

Per serving (1 sandwich): calories: 308; fat: 4 g; calories from fat: 11%; cholesterol: 0 mg; protein: 31 g; carbohydrates: 32 g; sugar: 0.2 g; fiber: 6 g; sodium: 825 mg

Recipe by Bryanna Clark Grogan found in Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal Barnard, M.D.

Red Cabbage Slaw with Cranberries and Apples

cabbage slawThis is a very easy, attractive, and delicious make-ahead salad for winter holiday meals. A blender makes the vinaigrette in a jiffy.

Makes 8 servings

Cranberry-Orange Vinaigrette

3/4 cup fat-free oil substitute (1 cup cold water, 1 tablespoon low-sodium vegetarian broth powder, and 2 teaspoons cornstarch)

1/2 cup orange juice

1/3 cup chopped fresh or frozen cranberries

2 tablespoons red wine vinegar

1 1/2 tablespoons chopped chives or scallion

1 tablespoon balsamic vinegar

1 tablespoon lemon juice

1 tablespoon agave

1 large clove garlic, crushed

1 tablespoon salt

freshly ground black pepper, to taste

Salad

1 1/2  pounds red cabbage, thinly sliced (about 5 cups)

3/4 cup fresh or frozen cranberries

2 crisp sweet apples

For the vinaigrette: Blend the oil substitute, orange juice, cranberries, wine vinegar, chives or scallion, balsamic vinegar, lemon juice, agave, garlic, salt, and pepper in a blender. If making ahead, transfer to a covered container and refrigerate.

For the salad: Combine the cabbage, cranberries, and vinaigrette in a medium salad bowl and toss gently. Cover and refrigerate for at least 2 hours to allow the flavors to blend. When ready to serve, slice the apples (with peel), add to the salad, and toss well.

Per serving (1/8 recipe): calories: 70; fat: 0.5 g; calories from fat: 2%; cholesterol: 0 mg; protein: 1 g; carbohydrates: 18 g; sugar: 11 g; fiber: 3 g; sodium: 251 mg

Recipe by Bryanna Clark Grogan found in Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal Barnard, M.D.

black-eyed peasBlack-Eyed Peas with Sweet Potato and Greens

A wonderful combination of flavors! Serve with brown rice or fat-free cornbread, with hot sauce on the side.

Makes 4 servings

1 package (10 ounces) frozen kale, chard, or collard greens

4 cups low-sodium vegetarian broth

2 packages (10 ounces each) frozen black-eyed peas, thawed and drained

2 cloves garlic, minced

1 can (18 ounces) vacuum-packed unsweetened sweet potatoes, drained, rinsed, and chopped, or 2 cups cooked

A few dashes of liquid smoke

Thaw greens in the microwave or a bowl of boiling water. Chop and combine with broth, black-eyed peas, garlic, sweet potatoes, and liquid smoke in a large saucepan. Bring to a boil, stirring often, then reduce heat and simmer for 20 to 30 minutes.

Per serving (1/4 recipe): calories: 412; fat: 4 g; calories from fat: 8%; cholesterol: 0 mg; protein: 32 g; carbohydrates: 74 g; sugar: 1 g; fiber: 22 g; sodium: 127 mg

Recipe by Bryanna Clark Grogan found in Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal Barnard, M.D.

Lemon Crèmelemon creme

Makes 4 servings

This simply delicious crème can be used as a pudding or a topping for fruit or cake. All you need are three ingredients (you use the lemon peel and the juice) and your blender.

1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled

1/3 cup grade A (light) maple syrup or agave nectar

3 tablespoons fresh lemon juice

1 tablespoon grated lemon peel

Blend tofu, maple syrup or agave nectar, lemon juice, and lemon peel until very smooth in a blender or food processor (or place in a bowl and use a hand-held blender). Refrigerate in a covered container until chilled.

Variation: For Lemon-Ginger Crème, fold in 1/4 cup finely minced crystallized ginger.

Per serving (1/4 recipe): calories: 106; fat: 1 g; calories from fat: 5%; cholesterol: 0 mg; protein: 6 g; carbohydrates: 20 g; sugar: 17 g; fiber: 0.5 g; sodium: 88 mg

Recipe by Bryanna Clark Grogan found in Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal Barnard, M.D.



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