This bean dip is packed with fiber, calcium, protein, iron and vitamins A and C. The flavor of the spinach is masked by the salsa and cumin, so it a great way to add nutrition to a delicious snack.

Miss deviled eggs? Try this completely vegan tofu-based recipe for a delicious treat.

1/3 cup water
4 large cloves garlic, minced…

1 cup dry brown lentils
1 cup diced carrots…

2 cups black-eyed peas, cooked
3 cups long-grain rice, cooked…

1 cup bulgur
1 cup boiling water…

Very quick meal. You can make this lower in salt by using home-cooked dry beans and defrosted frozen green beans instead of canned. I always keep cooked dried beans in zip lock bags in the freezer – they thaw under running water in about the same time it takes to open a can.

Edamame are vibrant, tasty green soybeans in the shells, and are readily available in most frozen sections of supermarkets and health food stores. If edamame is not readily available, you can substitute chick peas.

1-15 oz. can chick peas
1 cup cooked wheat berries…

This is from one of the John and Mary McDougall cookbooks (Maximum Weight Loss I think). It is not 100% strict for Fuhrman because of the (small amount of) sugar, so feel free to modify or eliminate. I like this as a tasty alternative to lettuce-based salads.

1 seedless cucumber, washed and cut into 1/2″ dice
1/2 of 1 medium mango, cut into 1/3″ dice…

6 ears of corn
1 can of black beans…

basmati rice (cooked according to directions)
black beans (cooked according to directions)…

A sweet, just-picked tomato is key to this refreshing two-bean salad. Use one from your own garden or shop at a local farmer’s market.

This delicious, slightly spicy salad is perfect summer fare. The soymilk/coconut extract combination adds an exotic richness.