CRONshake (1 serving)
⅔ cup frozen or fresh strawberries  
1 cup low-fat milk  
1 ½ oz. tofu (roughly ¼ block)  
½ banana  
Cinnamon  
Stevia powder  
Blend strawberries, milk, tofu, and banana. Add
cinnamon and/or stevia powder to taste.
Beyond
120-Year
Diet
Recipes
Scrambled Tofu (1 serving)
2 fresh shiitake mushrooms  
⅓ red onion  
½ small red pepper, cored and
seeded  
1 clove garlic, minced  
Canola or olive-off based spray  
4 oz. firm tofu  
½ tsp. turmeric  
½ tsp. ground thyme  
Barbecue sauce
Finely chop the mushrooms, onion,
and red pepper. Spray a nonstick
skillet with oil. Saute the garlic,
mushrooms, onions, and red peppers.
Add the tofu and mash until it is
scrambled and all the ingredients are
blended. Season with turmeric and
thyme. Garnish with barbecue sauce,
to taste.  
Hummus (5 Servings)
1 cup dry chick peas  
1 carrot  
3 scallions  
2 tbsp. parsley  
⅓ cup (or more) water  
¼ cup lemon juice  
2 tbsp. tamari  
1 tbsp. Vegit seasoning  
½ clove garlic, mashed (optional)  
Dash of cayenne pepper (optional)  

Soak the chick peas overnight. Discard
soak water. Put the beans in 2 ½ cups of
fresh water in a saucepan. Bring to a boil.
Reduce heat and simmer, partially
covered, for 1 hour or until the beans are
tender. Shred the carrot and set aside. (It
is a good idea to use a food processor, if
you have one, from here on.) Finely chop
the scallions and parsley. Add the cooked
and cooled chick peas and grind them,
with some water to help mash the beans.
Also add the lemon juice, tamari, and
Vegit, and mix. (Add more water if
necessary to achieve the texture you
desire.) By hand, mix in the shredded
carrot. For added flavor, add garlic and
cayenne. Use this as a spread for
sandwiches or as a dip for steamed
vegetables.
California Corn Salad (2 Servings)
1 ½ large red peppers, cored and seeded  
1 ½ large green peppers, cored and seeded  
2 zucchini  
2 summer squash  
1 cup eggplant  
1 ½ ears corn  
1 cup lettuce  
1 cup nonfat cottage cheese  
1 large stalk celery, chopped  
½ tbsp. black walnuts, chopped  

This recipe can be prepared with raw or
cooked vegetables.

To serve raw, chop the peppers, zucchini,
and squash (omit the eggplant) into corn
kernel size pieces. Remove the kernels from
the corn cob. Mix the vegetables together.

To serve cooked, cut the peppers into strips
and drop into boiling water for 1 minute.
Remove with a slotted spoon and drop into
cold water. Dice the zucchini, squash, and
eggplant, and remove the kernels from the
corn cob. Add to boiling water. Parboil for 2
minutes. Set aside.

Tear the lettuce leaves into pieces and mix
with the raw or cooked vegetables and the
cottage cheese. Garnish with chopped
celery and walnuts.
Chilled Leafy Pottage (Serves 2)
1 bunch fresh spinach, cleaned, or 1
10-oz. package frozen  
1 medium summer squash, cubed  
1 medium cucumber, peeled and cut
in quarters  
3 cups lettuce  
2 cups low-fat buttermilk  
2 tbsp. chopped parsley  
¼ small onion, minced  

Steam spinach in 1 cup of water for 5
minutes. Add the squash and steam
for 5 minutes. Reserve the cooking
water. Combine the spinach, squash,
cooking water, and cucumber in a
blender. If your blender is large
enough, add the lettuce and 1 cup of
the buttermilk. Otherwise, blend
separately. Combine all ingredients
with remaining buttermilk, parsley,
and onion in a large bowl. Chill.
Falafels (8 Servings)
⅔ cup dried chickpeas (soaked in 5 cups
water with ¼ cup kelp for 24 hours) or 24
oz. canned  
¼ cup dried soybeans (cooked in 1 ½ cups
water for I hour) or ⅔ cup canned  
1 medium sweet potato, grated  
1 tsp. baking soda  
¼ medium onion, minced  
½ cup parsley, minced  
4 cloves garlic, peeled, pressed or
minced  
1 lemon, juiced  
4 oz. tomato paste  
2 tsp. ground cumin  
2 tsp. ground coriander  
1 tsp. cayenne pepper  
½ cup wheat germ  
Black pepper, to taste  
Canola- or olive-oil based spray  

Preheat the oven to 350. Drain the beans
and kelp and combine with the cooked
soybeans in a food processor. Add the
sweet potato and baking soda. Use the
pulse mode on the food processor and
mix until you have a texture like coarse
bread crumbs. Do not puree.

In a large bowl, combine the processed
beans, onion, parsley, garlic, lemon juice,
tomato paste, cumin, coriander, cayenne,
wheat germ, and black pepper to taste.
Mix gently with a fork. Spray a large
cookie sheet with oil. Use your hands to
shape falafels into 16 meatballshaped
patties. Bake for 15 minutes, until moist
on the inside and crisp on the outside.
MegaMeal Fruit Salad 400 (1 Serving)
Another contribution by Sherm, this nutrient-
packed recipe has a good omega-6/omega-3 ratio.
The topping can be mixed and matched with
many other recipe.  Fruit salad:  1 ⅓ cups chopped
strawberries  
¾ cup cubed cantaloupe  
⅓ cup sliced mango (or any sweet fruit)  
1 small kiwi, chopped  

Nut topping mix:  8 raw almonds  
1 brazil nut  
4 tsp. raw wheat germ  
2 tsp. flax meal (ground flax seed)  
2 tsp. brewer's yeast  
¼ tsp. nutmeg (or use cinnamon, ginger, or    
allspice)  
⅔ cup plain nonfat yogurt  
⅓ cup water  

Mix the fruit in a large bowl. You may substitute
any sweet fruit for the mango and kiwi (e.g., apple,
pear, pineapple, banana, peach, grapes--even
better, add some blueberries). Don't, however, use
substitutions for the strawberries or cantaloupe.
Chop or grind the nuts in a food processor. Mix nuts
with wheat germ, flax meal, brewer's yeast, and
nutmeg. Set aside. Mix together yogurt, topping
mix, and water in a small bowl and pour over the
fruit.
Roasted Vegetables (4 Servings)
1 tbsp. olive oil  
1 cup vegetable bouillon, prepared with ¼ cup water  
3 medium onions  
24 cloves garlic  
1 tsp. sweet potato  
1 tsp. large parsnips  
1 tsp. carrots  
2 small eggplants  
2 green peppers  
4 celery stalks  
3 tbsp. balsamic vinegar  
1 tsp. rosemary  
1 tsp. thyme  
1 tsp. pepper  

Preheat oven to 400 degrees. Mix olive oil with vegetable
broth. Set aside. Peel and slice the onions into ¼-inch
rounds. Peel and separate the garlic cloves. Slice the
sweet potato into ½-inch rounds. Slice the parsnips and
carrots into ¼-inch rounds. Cube the eggplant. Seed and
quarter the peppers. Slice the celery into 1 inch pieces.

Mix the onions, the garlic, sweet potato, parsnip, carrots,
and eggplant together in a large baking pan. Add the
olive oil and broth and mix thoroughly. Bake for 20
minutes. Add the green peppers and celery and cook
another 10 minutes. All vegetables should be slightly
browned. Remove from the oven and drizzle with
balsamic vinegar and toss with rosemary, thyme, and
pepper. Serve hot or at room temperature.
Stuffed Bell Peppers in Beer Sauce (2 Servings)
Stuffed peppers:  ½ cup dry soybeans or 1 8-oz. can prepared soybeans  
2 medium green peppers  
2 medium red peppers  
½ oz., 2 strips, wakame, kombu, or kelp seaweed  
½ cup millet  
1 cup diced tempeh  
½ cup chopped onions  
1 medium carrot, grated  
¼ cup chopped parsley  
⅓ cup, 2 oz.+, tomato paste  
1 tsp. ground allspice  

Sauce:  ½ cup minced onions  
Canola- or olive-oil based spray  
⅔ cup ketchup or ½ cup tomato paste  
2 tsp. Worcestershire sauce  
⅓ cup beer  
Black pepper to taste  


If using dry soybeans, soak overnight and simmer in a medium pot with 2 cups of water for 1 hour. Drain and set aside. Preheat the oven to 350 degrees. Cut
the tops off the peppers and reserve the tops. Clean out the seeds inside the pepper. Soak the seaweed in warm water for 10 minutes. Drain and cut it into
bite size pieces.

Cook the millet in 1 ½ cups of water for 30 minutes, until all the water is absorbed. Add the seaweed and tempeh for the last 15 minutes. In a large bowl
combine the canned (or fresh prepared) soybeans, the millet mixture, chopped onion, carrot, parsley, tomato paste, and allspice. Stuff each pepper until it
bulges. Top with reserved caps and bake for 40 minutes.

For the sauce, stir fry the onion in a nonstick skillet sprayed with olive oil. Add the ketchup or tomato paste and the Worcestershire sauce. If the sauce is too
thick, add beer for desired thickness and black pepper to taste. Simmer for a few minutes, then pour over the stuffed peppers and serve.
The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical
advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a
weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very
slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or
pain when you exercise, do not continue. The tools and information on the this site are not intended for women who are pregnant
or breast-feeding, or for any person under the age of 18.
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Today’s urban warriors are much the same. Ginseng, caffeine and Eastern medicine are still being utilized.
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