Beany Alfredo Sauce - Healthy Sauce Finally!

Beany Alfredo Pasta
makes 4 cups sauce – serves 4 with leftovers!

1 box fettuccine pasta

Alfredo Sauce
1 1/2 cups cannellini beans, canned/drained
6 cloves of garlic – or equivalent garlic paste
2 Tbsp mayo (I use olive oil mayonnaise)
1/2 cup sweet onion
2/3 cup dehydrated potato flakes (plain instant mashed potatoes)
2/3 cup almond milk, plain
3/4 cup almond milk of creamer
1 Tbsp extra virgin olive oil
2 1/2 Tbsp apple cider vinegar
1-6 Tbsp nutritional yeast flakes (will change the color slightly) – optional but recommended
3 dashes of cayenne powder
1/2 tsp fresh black pepper
salt to taste if desired (I did not add any additional salt)

Directions:

1. Drop the pasta and cook according to package.

2. Add all ingredients to a high speed blender or food processor. Blend until smooth and creamy. Add in milk to thin out sauce to desired consistency. Season to taste.

3. Drain pasta and transfer to a large mixing bowl. Mix with approximately 3 c. of sauce; warm to desired tempeature.

4. Serve pasta and top with additional sauce if desired.

Crustless mushroom quiche

Quiche without the crust but just mix olive oil, sliced garlic cloves, baby rocket, roughly chopped green onions, finely chopped ricotta cheese, crumbled 8 eggs, milk, S&P etc....

Fish Tacos w/ Cilantro & Grilled Tilapia

Whipped these up today. Give them a try.

• Fresh Tilapia I get mine from Costco
• Small flour tortillas
• Green peppers
• Vidalia onion
• Iceberg lettuce
• Cholula hot sauce
• Hidden Valley Ranch dressing
• Fresh Cilantro
• Sea salt
• Finely ground black pepper
• 1 fresh Lemon
• 1 fresh lime
• Olive oil
• Ice cubes

Lay the Tilapia filets out on plastic wrap. Half the lemon and squeeze over the Tilapia. Half the lime and sueeze over the Tilapia. Gather a pinch of Sea Salt (about 1/2 teaspoon) and sprinkle over the Tilapia. Sprinkle the pepper on the Tilapia, about 1 teaspoon. Seperate the cilantro leaves from the stems. Chop the Cilantro somewhat and spread over the Tilapia. Seal the Tialpia in the plastic wrap and let sit for a few minutes while you prepare the grill

I use a gas grill. Start the grill, you are shooting for about 400 degrees.

While the grill is heating up, place a lage piece of heavy duty aluminum foil down. Take the Tilapia and spread out in the middle of the foil. Take a few ice cubes and throw in with the Tilapia. Fold the end and edges of the foil up tightly making a foil tent with the fish inside. Make sure it is a sealed pouch.

Put the foil pouch on the grill for about 15 - 20 minutes. Be very careful opening the foil pouch, it will have hot steam. The fish should be flaky and moist from the steaming.

Suate the green peppers, and vidalia onion in 1 Tbsp Olive oil while the fish is cooking. Season to taste lightly.

Once the fish and veggies are prepared:

Heat the flour tortilla's in a fry pan.

Place some fish, sauted veggies, and shredded lettuce in the tortilla shell. Add a small amount of Cholula hot sauce, a few drops of Lite Ranch dressing, wrap and enjoy.

Roasted Wild Mushrooms with Shaved Fennel Salad

Roasted Wild Mushrooms with Shaved Fennel Salad

Serves 4 people (side dish)

• Preheat oven to 400 degrees you will need a variety of mushrooms, about 4 different types, a good large handful of each variety. Shitake, Morel, Oyster, and Hen of the woods to name a few.
• Make sure your mushrooms are clean of dirt. You can do this by Gently wiping them with a paper towel/kitchen towel. Don’t submerge them in water! Mushrooms are like a sponge and absorb water, you won’t get a good roast on them if they are full of water!!
• The mushrooms need to be cut into the same size… Sometimes it’s easier to pull mushrooms instead of cutting them. How ever you can or what ever is easiest for the “cook” portion the mushrooms and place on a sheet tray.
• 3 tablespoons of good quality olive oil
• 4 smashed garlic cloves( skinned and smashed)
• 1 leek (washed, cut lengthwise, and sliced into 1/2 moon shape)
• 1 large shallot minced/finely diced 5 sprigs of fresh thyme pulled from the stem
• Salt and pepper to taste
• Add all of the above ingredients onto the portioned and cleaned wild mushrooms gently toss with your fingers.
• Once evenly coated place into a 400 degree oven.
• Roast mushrooms until golden brown and slightly crispy.
• Check after 35 minutes. If they need more time, leave them in a little longer!
• Also as a cook it is a good idea to get in the habit of cooking with your nose! You will be able to smell the mushrooms when they are roasted and ready… once ready pull out of oven and let “rest” until you can handle then…
• *Note* you can use what ever mushrooms are available to you. I make this with only button mushrooms and it is delicious!
• For the shaved Fennel Salad- 1 large bulb of fennel(cut in half) plus a few fronds for garnish
• 1/2 a lemon(the juice)
• 2 Tablespoons of good quality olive oil
• Salt and pepper to taste
• Dash/sprinkle of fennel pollen (Whole Foods and any specialty spice shop will have this, kinda pricey but oh my SO good)
• You will need to shave the bulb of fennel you can do this by using your chefs knife or I find it easier to use my mandolin. Please watch your fingers and be very careful!!
• Once shaved place into a mixing bowl and add oil, lemon juice, salt, pepper, fennel pollen, and fronds. Gently toss with your fingers.
• Season to your liking and let sit for 10 minutes.
• To assemble: Place roasted wild mushrooms into a serving plate or bowl. Put the shaved fennel salad on top of the roasted mushrooms and drizzle the extra liquid/vinaigrette over the top. Sprinkle with a little more fennel pollen and fronds.
• Ps- you can eat this dish room Temperature or you can use the mushrooms while there still warm, up to you. I like room temperature.

Dr. Furhman's Anti-Cancer Soup

Asda Organics - Dried Yellow Split Peas, 50 g
Wild Harvest Organic - Dry Black Beans, 1/2 cup dry
Homemade - Vegetable Broth, 4 cup Water - Municipal, 4 cup
Squash - Zucchini, includes skin, raw, 3 medium Tesco Organic - Leeks, 300 g
Kale - Raw, 3 cup, chopped
Carrots - Raw, 4 cup, chopped (juiced,optional)
Celery - Raw, 4 cup chopped (juiced, optional)
1 c raw cashews
Generic - Cremini Mushrooms, Raw, 1 cup
2 tbsp Mrs Dash, any flavor


Place beans in water in very large pot and bring to boil on low heat. Simmer for 30 minutes. Add onions, zucchini, leeks and kale to pot. Add carrot and celery juice to pot (or the chopped carrots and celery if not juicing) and Mrs. Dash.

NOTE: I did not juice the carrots or celery because I don’t have a juicer, but doing so would likely lend a creamier consistency. This makes A LOT!!!!
10 very large servings (2 cups per serving)

Dr. Joel Fuhrman
Eat to Live p 264

230 calories
26 carbs
11 g fat
6 g fiber
10 g protein
87 mg sodium