Vindaloo Vegetables

We'd still like to see your Fuhrman friendly culinary creations, like this one for "Vindaloo Vegetables" from Susan at Fat Free Vegan.

Bring us your recipes and photos! Email us at


4-6 servings
3 cloves garlic, peeled
1 tbsp. ginger, peeled and chopped
1 small date, coarsely chopped
1 1/2 tsp. ground coriander
1/4 tsp. cardamom
1 tsp. ground cumin
1/2 tsp. dry mustard
1/2 tsp. cayenne pepper, or to taste
1/2 tsp. turmeric
1 tbsp. white wine vinegar
1 lg. yellow onion, chopped
2 small carrots, thinly sliced
1 sm. green or red bell pepper, seeded and diced
4 cups small cauliflower florets
2 small zucchini, cut into 1/4-inch-thick slices
1 1/2 cups cooked kidney beans (or one 15.5 ounce canned beans, rinsed and drained)
1 6-ounce can tomato paste
Salt and freshly ground black pepper (salt is optional)
1 cup frozen green peas, thawed

In a blender or food processor, combine the garlic, ginger, date, coriander, cumin, mustard, cayenne, turmeric, vinegar, and 1/2 cup water; process until smooth and set aside.

Heat a large non-stick pot or wok over medium-high heat. Add the onions and carrots and one tablespoon of water, cover, and cook until softened, stirring often and adding more water as necessary to prevent burning--about 5 minutes.

Add the spice paste from the blender and cook, stirring, for 2 minutes. Add the bell pepper, cauliflower, zucchini, and kidney beans. Cover and turn heat to low.

Put the tomato paste and 1 1/4 cup water in the blender and blend thoroughly. Add the tomato paste mixture to the vegetables, season with pepper and salt (if using), cover, and cook until the vegetables are tender, but not mushy, about 20 minutes.

Add the peas and allow to heat through for about 5 minutes. Serve alone or over basmati rice or other grain.

Vitamins from Food

Vitamin C, Betacarotene, and Vitamin E occur naturally in a lot of the healthiest foods. Just more reasons to eat fruits and vegetables. Here are some of the foods that are richest in these three substances.

Vitamin C: melons, berries, oranges, kiwifruit, cabbage, cauliflower, broccoli, peppers, and tomato

Betacarotene: dark leafy greens (spinach, kale, collard greens, turnip greens, mustard greens, beet greens, broccoli, and asparagus); deep orange fruits (apricots, cantaloupe, mango, and papaya); deep orange vegetables (squash, carrots, sweet potatoes, and pumpkin)

Vitamin E: whole grains, seeds, nuts, asparagus, avocados, berries, green leafy vegetables, and tomato

And some healthy winter recipes that'll help you get your vitamins:
Vegetarian Chili
2 cups dry kidney or pinto beans
1 (15-oz.) can crushed tomatoes
2 cups chopped red onion
2 cups chopped green or red peppers
1 cup chopped carrots
1 cup celery
1 cup TVP (textured vegetable protein)
4 garlic cloves, finely chopped
1 tsp. oregano
1 tsp. basil
1 tsp. chili powder
� tsp. cumin
1 tsp. red wine vinegar
1 tbsp. diced raisins or dates

Wash the beans and soak them in water overnight. Cover with water, simmer for 2 hours, and pour off the water, or use a 15-oz. can of pinto beans instead. Combine all ingredients in a large sauce pan and simmer for 1 hour. This can be poured over chopped lettuce or streamed green vegetables such as spinach and kale, or eaten by itself.

Vegetable Pea/Bean Soup
2 cups carrot juice
2 cups celery juice
4 cups water
4 cups chopped kale
6 finely chopped onions
8 finely chopped tomatoes, retain all juice
� cup dried split peas
� cup mixed dried soup beans
5 tablespoons VegiZest
1 tablespoon Mrs. Dash Table Blend

Combine all ingredients and simmer on low heat for 90 minutes.

Broccolini Spinach Soup

We have been asking for photos and recipes for some of your favorite healthy food. (E-mail us!) Recently Laura from Organic Authority sent over a recipe for some delicious looking Broccolini Spinach Soup. Dr. Fuhrman's chef Robin Jeep offered some adjustments to make it even healthier.

Broccolini Spinach Soup OA.jpg

Serves 4-6

1 pounds of organic broccolini
2 tablespoons extra-virgin olive oil (Robin Jeep's advice: omit the oil--see below for cooking instructions)
1 cup diced onion
1 cup chopped leek
1 tablespoons minced garlic
Salt and freshly ground pepper(Robin Jeep's advice: omit the salt)
1 teaspoon of fresh basil chopped
1 teaspoon of fresh marjoram chopped
1 teaspoon of fresh Italian parsley chopped
5 cups organic vegetable stock
2 cups of packed organic spinach washed, and trimmed
2 teaspoons of freshly grated lemon zest
2 tablespoons of lemon juice
1 cup organic vanilla soy milk


Cut the stems from the florets of the broccolini. Cut stems into about - inch pieces.

Heat the olive oil in a soup pot over medium high heat. Add the onion and leek to pan and season with salt and pepper. Add garlic and cook for about 1 minute. Lower temperature to medium heat and cook vegetables slowly until tender about 10 minutes (you do not want the vegetables to take on any color).

Robin Jeep's recommended variation: steam the vegetables in a little broth instead of the oil.

Stir in the basil, marjoram, and Italian parsley. Add the broccolini stems, vegetable stock and pepper to taste. Bring to a simmer and cook uncovered for 2-3 minutes. Add the florets and cook until fork tender about 5 minutes. Stir in cleaned spinach and lemon zest. Once the spinach has wilted into the soup, puree the soup in small batches in a blender.

Return blended soup to pan and stir in lemon juice then soy milk. Taste and adjust seasoning if needed. Serve in warm bowls and garnish with lemon zest.

This recipe can be made ahead up until the point you blend the soup and store it in the refrigerator for several days or up to one month frozen.


Show the World What Healthy Food Looks Like

The blogosphere regularly serves up a heaping portion of food blogs. Blogs like Vegan Lunch Box, Stephen Cooks, and Organic Authority cook up numerous recipes and photos of enticing food creations everyday.

One of the big misperceptions of healthy food is that it is not delicious. People think we only eat carrot sticks and flax seeds.

Show them that's not the case. Next time you make a "Fuhrman Friendly" meal, grab your digital camera and snap some pictures. Jot down the recipes, and e-mail us (at

DiseaseProof wants to show the world the good food that you're eating.