Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Jan. 8, 2013

Printer Friendly


Puree two sliced frozen bananas, a cup of nondairy milk, and a tablespoon of nut butter. What you get is smooth and creamy “ice cream” without the high levels of fat, sugar, and cholesterol!


Kickstart Logo

It’s not too late to kickstart your health!


National Folic Acid Awareness Week is this week! Folate helps your body create new cells and is an important part of producing red blood cells. This nutrient can be found in many Power Plate foods. Just a cup of cooked broccoli contains more than 20 percent of your daily need for folate!

Creamy Broccoli Soup


This soup gives the texture and taste of a rich creamy soup without the added dairy and high saturated fat content. Enjoy it with whole wheat or rice crackers.


Makes about 8 1-cup servings

2 medium potatoes, scrubbed and diced
2 medium celery stalks, sliced
6 cups broccoli florets
2 cups water
3 cups plain rice milk, divided
1 1/2 teaspoons dried basil
1/2 teaspoon dried tarragon
3/4 teaspoon salt
1/4 teaspoon black pepper
3 - 4 tablespoons Sesame Seasoning

Place potatoes, celery, broccoli, and water in a large pot. Bring to a simmer. Cover and cook over medium heat for about 10 minutes, or until potato chunks are tender when pierced with a sharp knife (do not overcook).

Transfer about 3 cups of the vegetables to a blender. Add 2 cups rice milk, basil, tarragon, salt, and black pepper. Blend for about 60 seconds, or until completely smooth. Pour blended mixture into a clean pot.

Place remaining vegetables in blender along with the cooking liquid and remaining 1 cup rice milk. Blend vegetables until they are completely smooth or leave them slightly chunky, depending on your taste. Combine blended mixtures, then stir in Sesame Seasoning. Heat gently, stirring frequently, until steamy.

Per serving (1 cup): 126 calories; 2.8 g fat; 0.4 g saturated fat; 19.7% calories from fat; 0 mg cholesterol; 3.4 g protein; 23.8 g carbohydrates; 6.1 g sugar; 3.8 g fiber; 343 mg sodium; 187 mg calcium; 2.1 mg iron; 41.2 mg vitamin C; 532 mcg beta-carotene; 1.8 mg vitamin E

Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.


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


5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Change E-mail Preferences

Recipe Archives: PCRM and TCP
Online Meal Planner
FAQs About Vegan Diets
FAQs About Nutrition

Class Schedules
Class Testimonials
Food for Life Kids
Become a Cooking Instructor

Video Archive
Core Classes
Food for Life YouTube Channel

Learn the Basics
Facts Sheets and Recipes
Diabetes FAQs
Success Stories

PCRM Literature
Nutrition's Role in Health
Power Plate
Vegetarian Starter Kit

21-Day Kickstart
CONNECT WITH PCRM >> Be a fan on Facebook. icon_twitter_kick_gr_85 icon_flickre_kick_85  icon_youtube_kick_85 

If you are having problems viewing this message, click here to view it in your browser.

This site does not provide medical or legal advice. This Web site is for informational purposes only.
Full Disclaimer | Privacy Policy

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