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cherry tomatoes




Lunch Recipes

Cherry Tomato and Brown Rice Salad with Artichoke Hearts

Makes 6 servings

This delicious salad is a complete meal and a great picnic or potluck dish. Because neither tomatoes nor rice benefit from refrigeration, it should be served at room temperature.

3 cups cooked brown basmati rice, warm
1 freshly ground black pepper, to taste
1/4 teaspoon salt
2 garlic cloves, crushed
3 tablespoons lemon juice
1/2 cup fat-free Italian salad dressing
1/2 cup chopped fresh basil
1 1/2 pounds red, yellow, or mixed cherry tomatoes, halved
1 cup chopped green onions
6 ounces marinated artichoke hearts, rinsed in hot water, drained, and sliced
1 head crisp lettuce

Place rice in a large salad bowl and add artichokes, green onions, tomatoes, and basil. Mix gently.

Combine dressing, lemon juice, garlic, salt, and black pepper in a small bowl or jar. Whisk or shake until well blended. Pour over salad and mix gently. Serve on beds of lettuce on individual plates.

Per serving (1/6 of recipe):
Calories: 172
Fat: 1.5 g
Saturated Fat: 0.3 g
Calories from Fat: 7.9%
Cholesterol: 0 mg
Protein: 5.9 g
Carbohydrates: 36.2 g
Sugar: 7.7 g
Fiber: 7.9 g
Sodium: 422 mg
Calcium: 76 mg
Iron: 1.9 mg
Vitamin C: 24.5 mg
Beta Carotene: 981 mcg
Vitamin E: 1.1 mg

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

Cheezy Garbanzo Spread

Makes 8 1/4-cup servings

This delicious spread has the look and taste of spreadable cheese and takes only seconds to prepare. Try it on bread and crackers, in casseroles, and as a filling for quesadillas. Look for jars of water-packed roasted red peppers near the pickles and olives in your supermarket. Tahini is available in the ethnic food section of many supermarkets and in most natural food stores.

1 15-ounce can garbanzo beans
1/2 cup roasted red peppers
3 tablespoons tahini
3 tablespoons lemon juice

Drain garbanzo beans, reserving the liquid, and place them in a food processor or blender with red peppers, tahini, and lemon juice. Process until very smooth. If using a blender, you will have to stop it occasionally and push everything down into the blades with a rubber spatula. The mixture should be quite thick, but if it really seems too thick to blend, add a tablespoon or two of the reserved bean liquid.

Per 1/4-cup serving:
Calories: 97
Fat: 4 g
Saturated Fat: 0.5 g
Calories from Fat: 37.1%
Cholesterol: 0 mg
Protein: 4.3 g
Carbohydrates: 12.2 g
Sugar: 1.2 g
Fiber: 2.9 g
Sodium: 59 mg
Calcium: 43 mg
Iron: 1.6 mg
Vitamin C: 21.6 mg
Beta Carotene: 265 mcg
Vitamin E: 0.3 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Creamy Broccoli Soup

Makes about 8 1-cup servings

2 medium potatoes, scrubbed and diced
2 medium celery stalks, sliced
6 cups broccoli florets
2 cups water
3 cups plain rice milk, divided
1 1/2 teaspoons dried basil
1/2 teaspoon dried tarragon
3/4 teaspoon salt
1/4 teaspoon black pepper
3 - 4 tablespoons Sesame Seasoning

Place potatoes, celery, broccoli, and water in a large pot. Bring to a simmer. Cover and cook over medium heat for about 10 minutes, or until potato chunks are tender when pierced with a sharp knife (do not overcook).

Transfer about 3 cups of the vegetables to a blender. Add 2 cups rice milk, basil, tarragon, salt, and black pepper. Blend for about 60 seconds, or until completely smooth. Pour blended mixture into a clean pot.

Place remaining vegetables in blender along with the cooking liquid and remaining 1 cup rice milk. Blend vegetables until they are completely smooth or leave them slightly chunky, depending on your taste. Combine blended mixtures, then stir in Sesame Seasoning. Heat gently, stirring frequently, until steamy.

Per 1-cup serving:
Calories: 126
Fat: 2.8 g
Saturated Fat: 0.4 g
Calories from Fat: 19.7%
Cholesterol: 0 mg
Protein: 3.4 g
Carbohydrates: 23.8 g
Sugar: 6.1 g
Fiber: 3.8 g
Sodium: 343 mg
Calcium: 187 mg
Iron: 2.1 mg
Vitamin C: 41.2 mg
Beta Carotene: 532 mcg
Vitamin E: 1.8 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Tempeh Salad Sandwich

Makes 6 sandwiches

Tempeh, made from whole soybeans, is sold in natural food stores and some supermarkets. It has a firm texture that works nicely in this sandwich spread. For a slightly different meal, serve this sandwich filling on a bed of lettuce, garnished with tomatoes.

8 ounces tempeh
3 tablespoons Tofu Mayo or other dairy- and egg-free mayonnaise substitute
2 teaspoons prepared mustard
2 green onions, chopped, including green tops
1 celery stalk, diced
1 tablespoon pickle relish
1/4 teaspoon salt
12 slices whole-grain bread
6 lettuce leaves
6 tomato slices

Steam tempeh for 20 minutes. Remove from heat. Set aside to cool.

When cool enough to handle, grate tempeh and mix with Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, green onions, celery, pickle relish, and salt. Spread on 6 slices of bread and top with lettuce, tomato, and remaining bread.

Per sandwich:
Calories: 230
Fat: 6.8 g
Saturated Fat: 1.4 g
Calories from Fat: 26.7%
Cholesterol: 0 mg
Protein: 13.5 g
Carbohydrates: 32.7 g
Sugar: 8.5 g
Fiber: 5.8 g
Sodium: 498 mg
Calcium: 97 mg
Iron: 3.2 mg
Vitamin C: 4.1 mg
Beta Carotene: 174 mcg
Vitamin E: 0.7 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Chip and Salsa Soup

Makes 4 servings

3 1/2 cups Vegetable Broth
1 15-ounce can black beans or pinto beans, drained and rinsed
1 1/4 cups mild or medium fresh salsa
1 cup corn
1/4 cup chopped green onions
1 tablespoon canned chopped green chilies
2 cups baked tortilla chips, broken into bite-size pieces
1 cup avocado chunks

Place broth, beans, salsa, corn, green onions, and chilies in a medium saucepan. Cook over low heat for 10 minutes to blend flavors.

Place 1/2 cup chips and 1/4 cup avocado in each of four bowls. Ladle soup over chips and avocado and serve at once.

Per serving (1/4 of recipe):
Calories: 271
Fat: 6.6 g
Saturated Fat: 1 g
Calories from Fat: 21.9%
Cholesterol: 0 mg
Protein: 10.3 g
Carbohydrates: 46.8 g
Sugar: 8.5 g
Fiber: 10.2 g
Sodium: 1313 mg
Calcium: 92 mg
Iron: 3.6 mg
Vitamin C: 20.7 mg
Beta Carotene: 929 mcg
Vitamin E: 2.1 mg

Source: Mary McDougall of the McDougall Program www.drmcdougall.com

Mediterranean Veggie Panini

Makes 1 panini

Italian sandwich making has become an art form in the northern city of Milan and has spread all over Europe and North America. Sandwich bars in Italy range from humble places to the height of sophistication, and some offer as many as 30 varieties.

2 slices rye or sprouted-grain bread, such as Ezekiel bread
2 tablespoons fat-free Italian vinaigrette dressing
2 jarred roasted red peppers, rinsed and patted dry
1 cup tender kale leaves or other greens
2 small, firm ripe tomatoes, sliced (fresh roma tomatoes are best because they are not overly juicy)
1/2 cup sliced marinated artichoke hearts, rinsed, drained, and patted dry

Moisten each bread slice on 1 side with 1 tablespoon dressing 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 nonstick 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 nonstick skillet or on a griddle over medium heat, placing a flat heavy lid on the sandwich as you brown each side.

Per panini:
Calories: 320
Fat: 3.4 g
Saturated Fat: 0.7 g
Calories from Fat: 9.5%
Cholesterol: 0 mg
Protein: 13.5 g
Carbohydrates: 66.2 g
Sugar: 25.5 g
Fiber: 13.3 g
Sodium: 958 mg
Calcium: 214 mg
Iron: 5.4 mg
Vitamin C: 502.1 mg
Beta Carotene: 12197 mcg
Vitamin E: 6.4 mg

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

Gazpacho

Makes about 3 quarts (12 1-cup servings)

This cool and tangy Spanish soup is perfect for a hot summer day.

2 cucumbers, peeled, seeded, and diced
1 green bell pepper, seeded and diced
3 ripe tomatoes, diced
1/2 cup finely chopped red onion
3 garlic cloves, pressed
3/4 cup finely chopped roasted red peppers
8 cups vegetable juice or tomato juice
3/4 cup salsa
1 teaspoon finely minced jalapeno pepper, or to taste

Combine all ingredients in a large pot or bowl. Stir to mix, then chill 2 to 3 hours before serving.

Per 1-cup serving:
Calories: 54
Fat: 0.3 g
Saturated Fat: 0.1 g
Calories from Fat: 5.6%
Cholesterol: 0 mg
Protein: 2 g
Carbohydrates: 12.5 g
Sugar: 8.6 g
Fiber: 2.6 g
Sodium: 536 mg
Calcium: 35 mg
Iron: 1 mg
Vitamin C: 78.4 mg
Beta Carotene: 1795 mcg
Vitamin E: 0.7 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Watermelon Salad

Makes 3 1-cup servings

Does watermelon and onions in the same dish sound a little unusual? Take our word for it, the combination is wonderful! This recipe was created by Jean-Marc Fullsack, chef for Dr. Dean Ornish's lifestyle-change program.

3 cups seedless watermelon cubes
1/4 cup finely chopped red onion, rinsed
2 tablespoons balsamic vinegar
1 tablespoon seasoned rice vinegar
2 tablespoons finely chopped fresh mint, or 1/2 teaspoon dried mint
1/4 teaspoon freshly ground black pepper

Combine all ingredients in a salad bowl and toss to mix. If possible, chill before serving.

Per 1-cup serving:
Calories: 62
Fat: 0.3 g
Saturated Fat: 0 g
Calories from Fat: 4%
Cholesterol: 0 mg
Protein: 1.2 g
Carbohydrates: 14.9 g
Sugar: 11.7 g
Fiber: 1.2 g
Sodium: 82 mg
Calcium: 23 mg
Iron: 0.9 mg
Vitamin C: 13.7 mg
Beta Carotene: 542 mcg
Vitamin E: 0.3 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jean Marc Fulsack

Creamy Curried Carrot Soup

Makes about 2 quarts (8 1-cup servings)

This simple soup is a rich source of protective beta-carotene.

1 onion, coarsely chopped
6 carrots, sliced
2 cups Vegetable Broth
1 teaspoon curry powder
2 cups fortified soy- or rice milk, divided
1/2 - 1 teaspoon salt

Combine onion and carrots in a pot with broth and curry powder. Cover and simmer until carrots can be easily pierced with a fork, about 20 minutes.

Transfer 2 to 3 cups of carrots with their liquid to a blender; add some of the nondairy milk, and purée until completely smooth, about 2 minutes. Repeat with remaining carrots.

Return to pot, add more nondairy milk if a thinner soup is desired, and heat gently until very hot and steamy.

Per 1-cup serving:
Calories: 72
Fat: 1.4 g
Saturated Fat: 0.2 g
Calories from Fat: 17.4%
Cholesterol: 0 mg
Protein: 3.5 g
Carbohydrates: 12.2 g
Sugar: 4 g
Fiber: 2.9 g
Sodium: 260 mg
Calcium: 100 mg
Iron: 1.2 mg
Vitamin C: 3.4 mg
Beta Carotene: 3677 mcg
Vitamin E: 1.4 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.



 

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Phone: 202-686-2210     Email: pcrm@pcrm.org