How To Make Indian Vegetable Khichdi

This simple South Asian recipe is delicious, easy to cook and is easy to digest. This is a very good option if you want to cook something fast but do not have lot of options. The combination of herbs and spices will fill your kitchen with a wonderful fragrance, and reward your tongue with spiciness that isn’t overly hot.

Serves: 6 (makes 9 cups)


  • 3½ cups water
  • ¾ cup dry brown basmati rice
  • ¾ cup dry red lentils
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon red pepper flakes
  • ½ teaspoon turmeric powder
  • ¼ teaspoon ground cardamom seed
  • 1 teaspoon ground clove
  • 1 medium yellow onion, chopped (10 ounces/2 cups chopped)
  • ½ tablespoon minced garlic (2 large cloves)
  • 1 teaspoon freshly minced ginger
  • 3 cups water
  • 1 medium Yukon gold potato, diced into small cubes (8 ounces, about 1-1/4 cups)
  • 1 medium yam, diced into small cubes (8 ounces, about 1-1/2 cups)
  • 2 large ribs celery, diced (about 1 cup)
  • 1¼ cup green peas (thaw first if frozen)
  • 4 cups roughly chopped curly kale (about 3 large leaves)

1. In a large soup pot, stir together the water, rice, lentils, and spices (cumin, coriander, red pepper, turmeric, cardamom, clove). Bring to a boil. Reduce heat to low, cover, and cook for 45 minutes. While the rice and lentils are cooking, chop and prepare the remaining ingredients.
2. About 15 minutes before the rice and lentils are done cooking, place a large skillet or saucepan on high heat with 2 tablespoons of water. Once the water starts sizzling, add the chopped onion and sauté for 3 minutes (adding water as needed to prevent sticking). Add the garlic and ginger, and sauté for another 2 minutes, taking care not to burn the garlic, adding water as needed.
3. Add to the onions, garlic and ginger: 3 cups water, potatoes, yams, and celery, and return to a boil. Reduce heat to medium-low and cook covered for 7 minutes. Stir in the peas and kale and cook an additional 3 minutes (still covered). (The potatoes should now be tender.)
4. Add the onion-potato mixture to the pot of rice and lentils and stir well. Serve immediately.

Note: Instead of potatoes and yams, you can use beans, cauliflowers or carrots and if you want to replace brown rice, try Quinoa or Oats.

Simple, Quick And Easy Smoothies

Smoothies are perfect for quick nutritional breakfast, outdoor entertaining, snack or just simply to quench thirst!

A good smoothie should contain a blend of ingredients with phytonutrients, protein and fiber to help keep you full and provide antioxidants, vitamins and minerals. And when it comes to smoothies, don’t forget to keep an eye on portion sizes! If you are having a smoothie as a meal, aim for 300-400 calories. If your smoothie is a snack between meals, make it small and aim for less than 300 calories.

base for smoothie

Try one of our favorite simple, quick and easy smoothie recipes today. You don’t need a special smoothie maker for these recipes- just use your Vita-mix, blender, or food processor.



2 peeled oranges

1 banana

10 oz. bag of frozen

organic strawberries

2 tsp. ground flaxseed


Blend until smooth in Vita-Mix, Blendtec, food processor, or high quality blender.  Serves 4.




1/2 banana

10 oz. frozen berries

1/4 cup soy milk

2 Tbsp. ground flaxseed


1. Peel and freeze ripe bananas in a plastic bag or kitchen ware. This is a good way to make sure no bananas go to waste– just freeze the ones that start to get too ripe.

2. Place the soy milk in the processor, with the S blade in the place(or a blender). Turn the machine on and drop in small slices of frozen banana, one by one, and then add the berries.

3. Mix in the ground flaxseed and serve. Serves 2.



1 cup diced papaya
1 cup diced celery
1 Tbsp flaxseed
1 cup apple juice or water


1. Blend all ingredients until smooth. Serves 2.


Tempeh Tacos With Bok Choy

makes about 8 tacos

for the tempeh:
• ½ cup vegetable broth
• ¼ cup Bragg Liquid Aminos (or low-sodium soy sauce/tamari)
• 2 cloves garlic, minced
• 1 T balsamic vinegar
• 1 tsp liquid smoke
• 1 tsp Sriracha sauce
• 2 tsp dried basil
• 1 tsp cumin
• ½ tsp paprika
• 1 8oz package of tempeh, broken into small chunks

for the rest of the taco:
• 3 small bunches of bok choy, cleaned and bases chopped off
• ½ red bell pepper, thinly sliced
• 1 carrot, grated
• 1-2 T sesame seeds
• 8 taco shells

• Marinate your tempeh: Combine all the liquid ingredients in a shallow bowl, and then add the broken up chunks of tempeh. Make sure all the pieces are mostly covered with marinade. You may need to add a bit more vegetable broth or water, if you do not have enough liquid. Refrigerate and let marinate for at least 1 hour.

• Prepare your taco shells according to these instructions, or if you have a preferred method of making taco shells, you can do it that way instead.

• Heat a large shallow saucepan over medium heat for about 1 minute. Add the tempeh along with its marinade and the bell pepper and saute for about 10 minutes, until most of the liquid is gone. If it gets too dry and starts sticking, lower the heat and add a little vegetable broth to deglaze.

• Once the liquid is mostly gone and the tempeh is tender, lower the heat to medium low and add the bok choy and the carrots. Continue to sauté until bok choy just starts to wilt. Remove from heat and mix in the sesame seeds.

• Now fill your prepared taco shells with the prepared mixture. You should be able to fit about ½ – ¾ cup in each taco shell. You can also serve these warm tacos with some avocado or guacamole.

Zucchini Carrot Pasta with Mushrooms

I have been wanting to try and make zucchini ribbons or ‘noodles/pasta’ for ages now, because they are a healthy and fun alternative to whole wheat or bean pasta, and plus they just look really neat. But here’s the thing, despite the fact that I have a million kitchen gadgets, I can’t say I own a mandoline for julienning these types of vegetables. And while I do work hard in my kitchen, you can bet I am not about to slice these up by hand (I am far too accident prone for that). So what is a girl to do?

Well, turns out all I had to do was go to Bed Bath and Beyond and I found this amazing product called the Veggetti™ Spiral Vegetable Cutter. And voila this has now become my favorite gadget. Even though I love my bean pastas but this makes pasta go a whole new level. Seriously this is the best thing ever. You’ll get delicious pasta with rich veggie flavor, and without the carbs and totally great for zucchini, squash, carrots, potatoes and more.

Zucchini Carrot Pasta with Mushrooms
Though you can certainly slice the zucchini and carrots into ribbons by hand, a julienne-style peeler or mandoline will also do the job in case you don’t have Veggetti. If you want to use a peeler to julienne the squash, it is best to choose medium to small zucchini and summer squash – they should be no wider than the width of the peeler.


3 zucchini

1 carrot

2 cups chopped mushrooms

½ cup of cashews slightly roasted

1 chopped large red bell pepper

1 chopped large green bell pepper

1 chopped medium onion

4 chopped garlic cloves

1 or ½ cup of corn depending on your like (I used frozen for this recipe)

1 tbs of No Salt gourmet seasoning


1. Prepare the zucchini and carrot pasta by using a mandoline or by using a peeler designed to julienne vegetables if you don’t have Veggetti. When using Veggetti you will find your pasta strands are way longer than usual strands, so don’t forget to cut them into smaller lengths using kitchen scissors.



2. Chop rest of the ingredients expect for cashews and corn and keep it ready.

pic1 pic2


3. Slightly roast the cashews separately for 5 minutes without letting it burn.

4. Heat the pan with 3 tbsp of water and add onions.



5. Once the onions start getting brown, add in the chopped vegetables (red and green bell pepper, corn), garlic and mushrooms. Stir-fry for another 5 minutes. If you feel the vegetables are sticking to the bottom of the pan add in some more tbsp. of water and stir.



6. Sprinkle 1 tbsp of No-Salt Gourmet seasoning and stir for another 5 minutes. Avoid over cooking it.

7. Once the vegetables are slightly cooked, add the pasta.

8. Mix all the ingredients together nicely.



9. Throw in the cashews.

10. Stir for another 5 to 10 minutes. If you like little crunchy taste to your pasta then do not let them cook for too long.

Ultimate Barley Burgers

Who doesn’t love a good veggie burger ? We at Nutrient Rich totally dig it. But since most the ones you find in the freezer section tend to be pretty flavorless, or loaded with salt and are not up to the nutrient rich eating standard, we decided to come up with this recipe that is bound to knock your veggie-burger-loving-socks off. This is a filling, healthy, nutrient rich veggie burger recipe totally  perfect for anyone who loves barley and mushrooms.


Ultimate Barley Burgers




4 Cup cooked barley

4 tsp onion powder, or 1 medium onion, chopped

2 yukon gold potatoes (small, or 1 large russet potato, 12 to 16 ounces total, peeled if desired and cut into 1/2-inch cubes)

1 lb. mushrooms (preferably 1 portobello mushroom, 12 cremini mushrooms, and 10 shiitake mushrooms)

3 tbs water

2 teaspoons fresh thyme

1/2 Cup minced green pepper



1. Steam or boil the potatoes until fork-tender, 20 to 30 minutes or so. Drain the potatoes. Transfer to a plate and mash half of them with a fork.

2. Meanwhile, trim the stems from the mushrooms and discard. Scoop out the gills from the portobello and discard. Cut the cap into 1/2-inch chunks. Thinly slice the cremini and shiitake caps.

3. Heat 2 tablespoon water in a large skillet over medium heat. Cook the portobello and 1 ½ tsp of thyme for 6 to 8 minutes, until the mushroom begins to soften and throw off its liquid. Add the creminis and shiitakes and cook for 10 minutes, until they’ve thrown off their moisture and all the liquid has completely evaporated.

4. Blend rest of the ingredients (cooked barley, onion powder and minced green pepper, 1/2 tsp of thyme) in a food processor until smooth and the consistency is that of a sticky dough.

5. Transfer the mushroom mixture to a food processor and pulse until coarsely chopped or, if you prefer or you have no power, finely chop the mushroom mixture by hand. Dump the chopped mushroom mixture into a bowl and, using your hands, add half the mashed potato along with the barley blended mixture. If the mixture isn’t sticking together properly, mash the remaining potato and add it to the mixture, a little at a time, until everything begins to cling together.

6. Shape into 9 patties. (Wet your hands first to avoid sticking.)

7. Preheat the oven to 350° F. Place on a nonstick baking sheet, and bake for 10 minutes on each side. Then broil for 1 minute on each side, or until golden brown.

Chinese Apricot Stir-fry

Lately I’ve been going crazy for Asian style food. I’ve always been a big fan of stir-fry meals, they are quick and simple to prepare and you can create your own nutrient rich version that tastes just as delicious as in the restaurants but so much healthier!

Chinese Apricot Stir-fry



2 Whole Blocks of Extra Firm Tofu, cubed into bite sized pieces

2-3 Packages of Frozen Mixed Vegetables

1 lb baby bok choy, stems thinly sliced and leaves coarsely chopped (divided) (could add more)

4 tsp Apricot Preserve (100% fruit, no sugar added)

1 tsp Garlic Powder

4 Tbls Cooking Wine

6 Tbls Water

2 tablespoons Dr. Fuhrman’s VegiZest

1 teaspoon Bragg Liquid Aminos

1/2 tsp Chinese Seasoning, salt free



Instructions Adding 2 tbsp. of water in a pan and add the tofu. Put on a medium heat and once the pan is hot, lower the heat. Turn the tofu frequently at first to prevent sticking. Eventually, the water from the tofu will be released and it won’t have to be turned so frequently. Stir in baby bok choy stems and cook for 2-3 minutes until slightly cooked.

In a cup, mix the apricot preserves, Dr. Fuhrman VegiZest, cooking wine, 2 tbsp. water and the Braggs Aminos. Sprinkle half of this mixture over the tofu and continue to simmer. Defrost the frozen vegetables in a microwave or steam on stove top. Once defrosted, add vegetables to the tofu. Sprinkle the remaining sauce over tofu-vegetable mix and add the Chinese seasoning. Continue to simmer until the liquid is largely cooked off.

Chocolate Pudding With A Twist

I have some questions for you: do you like bananas? Do you like chocolate? Do you like berries? Do you like chocolate puddings? if you said yes to all of them, then you’re going to adore these two recipes for a delicious but healthier and nutrient rich twist to your favorite dessert.

I really like these recipes because they not only contain my beloved chocolate, but they are also grain-free, gluten-free, sugar-free, oil-free and unhealthy fat-free. It’s actually healthy fat loaded given all of those walnuts and flaxseeds. And of course, they taste wonderful. Be warned, there is a banana flavor to these recipe so if you don’t like bananas it’s probably not in your best interest to try it. For those of you who do love bananas and a good chocolaty pudding, go for it. I hope you love these recipes as they add a twist to your normal chocolate pudding.

Recipe 1: Warm Walnut Chocolate Pudding with Berries

chocolate pudding1

Pudding Ingredients:

  1. 1 can black beans
  2. 2 ripe bananas
  3. ½ cup ground flaxseeds
  4. 1 cup raw walnuts
  5. ¾ cup distilled water
  6. ¾ cup cocoa powder
  7. 1 tablespoon vanilla extract
  8. 1 and 1/2 cup medjool dates (pitted)

For Garnish

  1. 2 ripe bananas, sliced
  2. berries of choice (I used raspberries and blackberries)

Instructions: Preheat oven to 350°F. Heat walnuts and water in the microwave for 45 seconds to soften walnuts. Place heated walnuts and water in a high powered blender or vitamix with black beans, 2 bananas, pitted dates, flaxseeds, cocoa powder and vanilla extract and blend until completely smooth. Place mixture into two medium sized glass pan or one large glass pan. Top with sliced bananas and berries. Bake for 30-40 minutes. Eat warm or chilled the next day. I like mine soft and warm. It’s so comforting in the winter.


Recipe 2: Raw Chocolate Berry Pudding



 Pudding Ingredients

  1. 1 banana
  2. Handful frozen strawberries
  3. Handful blueberries
  4. 3-5 dates or prunes
  5. 1/2 teaspoon cinnamon
  6. 1/2 teaspoon vanilla
  7. 2 tablespoons cocoa powder
  8. 1/4 cup almond milk (or more, add as needed)
  9. 1 tablespoon almond butter (optional, no need to include if you want it to be fat-free)

Instructions: Blend all ingredients together until silky smooth! Top off with goji berries and mint if you have them.


Pomegranate Quinoa Spinach Pilaf

pomoquina pilaf

I love to serve this Pomegranate Quinoa Spinach Pilaf for a holiday meal. It is so festive and colorful…but best of all, it is nutrient rich.


  1. 1 clove garlic, finely chopped
  2. 250 ml (1 cup) quinoa, thoroughly rinsed
  3. 250 ml (1/2 cup) fresh spinach, chopped
  4. 1/2 medium onion, diced
  5. 2 cups low-sodium vegetable broth
  6. 1/2 cup pomegranate seeds
  7. 1/2 cup diagonally sliced scallions
  8. 1 tablespoon chopped fresh flat-leaf parsley
  9. Juice of 1/2 lemon
  10. 1 teaspoon fresh lemon zest
  11. 1/2 cup slivered almonds, toasted


In a saucepan, soften the onion and garlic with 2 tbsp. of broth. Add the quinoa and rest of the broth. Bring to a boil. Cover and simmer for 20 minutes over low heat. Remove from the heat and add the spinach. Cover and let stand for 15 minutes.

In a large mixing bowl, combine pomegranate seeds, scallions, parsley, lemon juice and zest. Add the quinoa and season with Dr. Fuhrman’s MatoZest. Garnish with toasted, slivered almonds.

Dress Your Salad for Success – Healthy Salad Dressings, Finally!

The dressing IS a big part of the meal.

Everyone knows, (well almost everyone knows) that the base of a healthy diet is green vegetables, and that the centerpiece of any healthy diet is the salad!

There is something amazing about salads; besides being the most nutrient rich meals of the day, they are light and filling. Depending on how you prepare them they can one of the most filling nutrient rich meals of the day.

Like “the sandwich” and other food preparation franchises, there are unlimited ways to make a salad. The constant is leafy greens.

Now, as popular as salads have become, and as healthy and convenient as they can be as a staple in any healthy diet no matter what brand or diet type, salads are the subject of as many diet traps as the Standard American Diet.


Well, the reason is, you can put just about anything on a salad in the world of westernized diets and have it still be called a “salad”.

Now one of the biggest diet traps of modern day salads is the dressing.

First, let me say, that the mark of a great salad dressing is that it’s a whole food and one of the “food ingredients”. If you were to run out of salad, you could then lick the bowl and eat up the salad dressing.

But that’s not the case with 99% of salad dressings.

Would you ever consider putting a spoonful of ranch dressing in your mouth?Of course not.

Here are the ingredients in the standard ranch dressing.

1 c. mayonnaise
1/2 c. sour cream
1 tsp. garlic powder
1 tsp. dill weed
1/4 c. milk
1 tbsp. parsley
1 tsp. onion powder
1/4 cup buttermilk may be used instead.
Now why would you ever want to put a scoop of mayonnaise, in your mouth? combined with sour cream? And this is a mild ranch dressing and if you were running clean (eating a healthy diet), I assure you, after eating any significant quantity of this recipe would be a recipe for hacking up, Flem and a runny nose.
Because the ingredients are not whole foods, they are irritants that assembled taste pretty good, and drown out your salad.
But why do you want to drown our your salad?
Are you still thinking that vegetables and fruits and nuts and seeds don’t taste good?
And why wouldn’t you want to have a salad dressing that was so tasty, you could drink the dressing?
When you make whole food dressings, that’s exactly what can happen for you.
A whole food dressing recipe:
A great recipe I use often:
chick peas in my vita-mix, smoothie blender, along with some peppers, orange juice and some veggie zest, and you can make an amazing whole foods dressings. We will share more whole foods dressings in our new book Nutrient Rich Dressings.
  • 1 c. chick peas
  • 1/2 pepper (red or green)
  • 1 tsp. MatoZest
  • Splash of Orange Juice
Now, if you don’t want to make your salad dressings, there is another way. First of all, there all all kinds of new more real food, whole foods salad dressings coming out, which you can get at grocers, like Whole Foods Market. Most other grocery stores are not as progressive as Whole Foods, so you are not going to find healthy salad dressings at most grocers.
But now, you can also buy Dr Fuhrman’s Salad Dressings!
Leave it to Dr Fuhrman Foods to come up with a great trio of salad dressings, to dress your salad for success!

Both nutritious and delicious these healthy salad dressings will liven up your salad!

Dr. Fuhrman’s dressings are made with only the highest quality, fresh, all natural ingredients. Heart healthy raw nuts and seeds take the place of unhealthy oils found in most other dressings. These unique recipes use nuts and seeds with other nutrient-rich ingredients to create a scrumptious, full flavored taste in every bottle. Your salads will never be the same!

No Oil – No Salt – No Preservatives
Vegan & Gluten Free

Tuscan Herb Dressing contains a perfect balance of classic Mediterranean flavors: tomatoes, fresh roasted garlic, onion, basil, oregano and red pepper. This creamy and flavorful recipe may become your “go to” dressing for every occasion. Nutrition Facts

BlueberryPom Dressing is packed with the antioxidant rich duo of blueberries and pomegranate. A healthy combination of colorful fruits is rounded out with the natural sweetness of dates and the unique flavor of cashews. Add a delicious serving of fruit to every salad! Nutrition Facts

Veggie Dijon Dressing begins with a base of seven healthy vegetables (carrot, watercress, spinach, lettuce, celery, beet and parsley) blended with cashews and sunflower seeds to provide a smooth and creamy dressing or dip. A hint of mustard adds a zesty, savory note to round out this distinctive dressing. Nutrition Facts

If you are new to the world of whole food, healthy salad dressings, start with Dr Fuhrman Salad Dressings.

Eat Ice Cream Every Night of the Week – New Nutrient Rich Recipe.

I just uploaded a new Nutrient Rich Recipe to The Nutrient Rich Food and Recipe Database here at the site.

Now imagine you could eat ice cream every night of the week. You can when it’s it’s Nutrient Rich ice cream.

Now, keep this in mind.

If you are trying to lose weight the Nutrient Rich way, you are not going to want to eat ice cream non-stop, even if it is made from bananas and blueberries, flax, DHA and almond milk; BUT, if you choose to lose weight the Nutrient Rich Way, you CAN eat ice cream?

This incredibly easy to make ice cream is so good for you, you can eat it at night, and if you can’t finish it, (which is possible) because it’s nutrient rich, you can eat it for breakfast!


This isn’t just ice cream, its a meal!