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Recipe of the Week

January 17, 2017

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ROTW-Doc

Fruits and vegetables help prevent heart disease by preventing arterial plaque build-up, improving blood pressure, lowering cholesterol, and increasing intake of antioxidants.

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Live Vegan Vibrantly Online Event

Join Dr. Barnard and other experts in plant-based nutrition for Live Vegan Vibrantly, a free online event that begins on Jan. 24! Register today.

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Tomatillo Sauce (Salsa Verde)

Tomatillo Salsa

Tomatillos start out tart, but once they're stewed or roasted, the natural sugar in the fruit develops, striking a nice balance in the sauce. You can use this as a dipping salsa instead of a cooking salsa if you omit most of the water in the recipe!

Makes 2 cups

Ingredients

1 yellow onion, diced
3 cloves garlic, minced
8 large tomatillos, paper husks removed and cut in half
1/2 cup water
1/8 teaspoon salt
1/2 teaspoon ground cumin
3 tablespoons chopped fresh cilantro
Juice of 2 limes (optional) 

Directions

Over medium-high heat, sauté the onion until it is lightly browned. Reduce the heat to medium. Add the garlic and sauté for 1 minute. Add the tomatillos, water, salt, and cumin. Simmer until the tomatillos have turned into a chunky sauce. Remove from the heat and add the cilantro and optional lime juice. 

Make It Simple: Add all the ingredients to the pot at once and simmer until the tomatillos have softened and turned into a sauce. You won’t get the caramelized onion flavor, but you’ll be done with the sauce in about 5 minutes, plus however long it takes you to cut the ingredients.

The Gourmet Touch: Leave the tomatillos in their husks and add all the ingredients to a baking dish, including the water. Cover the dish and roast the ingredients at 400 F for about 20 minutes. Puree them in a blender or mash them with a potato masher for a rougher mixture.

Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Per 1-cup serving: Calories: 76; Protein: 2 g; Carbohydrate: 14 g; Sugar: 6 g; Total Fat: 2 g; Calories from Fat: 18%; Fiber: 5 g; Sodium: 109 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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