1 cup tomato sauce
1 1/2 cups water…

1 White Onion, finely chopped
1 Red Onion, finely chopped…

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.

1 bag field salad
1 can sweet corn…

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 ear fresh white or yellow corn
1/2 bunch cilantro, finely chopped…

6 ears of corn
1 can of black beans…

1 cup uncooked Bulgur Wheat
2 cups vegetable broth…

Here is another one I use at holidays–it always looks impressive with the colors from the fruit and herbs (do use fresh mint if you can–dried is not the same!) I think I adapted it from one of Mollie Katzen’s cookbooks. This salad keeps very well, and is great to have on hand for lunches and snacks.

Submitted by Katherine Lawrence (www.plantbasedhealth.com), cooking instructor for The Cancer Project.

This wonderfully spiced soup can be made in either a pressure cooker or regular soup pot.

Minty, lemony, and delicious pressure cooker recipe.

3 corn tortillas, torn into pieces
1 1/2 cups stock or broth…