Eat to Live Italiano

Zucchini & Mushrooms
2-4 zucchini
1 cup mushrooms
1/2 tsp. onion powder
1/2 lemon, juiced
1 Tbsp. lightly toasted sesame seeds
Steam the zucchini and mushrooms just until they are soft. Sprinkle with onion powder, lemon juice, and sesame seeds.

Scallion-Eggplant Dip
1 eggplant
3 scallions, chopped
3 garlic cloves, minced
1/2 tsp. mixed Italian herbs
Bake the eggplant until soft. After it has cooled, scoop out the soft inner flesh and blend it with the remaining ingredients. Serve with raw vegetables.

Portobella Mushrooms and Beans
1/2 tsp. olive oil
1 large onion, chopped
2 garlic gloves, chopped
2 large portobella mushroom caps, sliced thin
1/3 cup red wine (or vegetable broth)
1 large tomato, diced, or 8 halved cherry tomatoes
1 (15-oz.) can garbanzo beans, juice reserved
Heat oil and spread to cover the bottom of a skillet. Add the onion and garlic and sauté for 2 minutes, then add the mushrooms and the red wine or broth. Cook for 5 more minutes. Add the tomatoes and garbanzo beans, plus half the juice from the can. Cook for another 5-10 minutes.

Carnival of the Recipes Halloween Edition

Morning Coffee & Afternoon Tea hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post  Soups and Stew. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

Aspirin Use Linked to Pancreatic Cancer

From the November 2003 edition of Dr. Fuhrman’s Healthy Times:

A study released from findings gathered from the longitudinal Nurses Health Study at Boston’s Brigham and Women’s Hospital found women who had taken at least two aspirin tablets per week for twenty years or more experienced a 58 percent higher risk of pancreatic cancer than women who did not use aspirin. The increased risk for pancreatic cancer ranged from 86 percent among women who took fourteen or more aspirin tablets a week, a 41 percent increased risk for taking six to thirteen tablets per week, and a 29 percent increase for four to six tablets per week.

The Nurses Health Study, initiated in 1976 at Brigham and Women’s Hospital, is the longest-running major women’s health study ever undertaken.

Pancreatic cancer is the fourth leading cause of death from cancer. Very few survive for five years after this diagnosis. The American Cancer Society estimates that in 2003 about 30,000 will die from this disease. Other factors, such as eating a diet low in fruits and vegetables and high in meat, cheese, and processed foods, also have been shown to be associated with pancreatic cancer.

Utilizing drugs to combat the effects of a disease-causing diet, rather than removing the dietary causes of disease, will always be less than optimally effective, and for some, it will be deadly.

Soups and Stew

Carrot Cream Soup
20 carrots, washed, peeled, and cut into large chunks
2 potatoes, peeled and cut into large chunks
3 onions, peeled and chopped
2 cups soy milk
2 cups water
1 small zucchini, sliced
1 tablespoon minced fresh ginger root (optional)
2 cloves garlic
1 tablespoon dehydrated vegetable instant soup mix or VegiZest
¼ cup raw cashews
¼ cup raw almonds
Make this quick, thick, and creamy soup by adding all the ingredients except the nuts to a pot and simmer on low heat for 20 minutes. Then puree the cooked soup with the nuts in a food processor or good blender until smooth. Serves 4-6.

Tomato Tornado

½ cup pinto beans
4 cups fresh tomato, chopped
2 apples, cored
1 onion, sliced
1 cup unsweetened soy milk
½ cup corn kernels
3 tablespoons tomato paste
1 tablespoon VegiZest, or another dried vegetable soup base
1 tablespoon apple cider vinegar or raisin vinegar
Blend pinto beans, 2 tomatoes, apples, onion, and soy milk in food processor or blender. Add 2 chopped tomatoes, corn, tomato paste, VegiZest, and vinegar. Simmer on low heat until tomatoes are soft. Serves 2.

Moroccan Vegetable-Almond Stew
8 cloves garlic, peeled and chopped
2 large onions, chopped
4 carrots, sliced
3 parsnips, sliced
12 oz. bag frozen peas
4 celery stakes, chopped
3 Tbsp. raw almond butter
2 small zucchini squash, diced
1 large eggplant, diced
2 cups currants
2 tsp. cinnamon
½ tsp. ground fennel
¼ tsp. ground oregano
1 can unsalted chickpeas
1 cup white mushrooms, sliced
½ cup almond slivers
3 cups water
Drain liquid from can of chickpeas and mix with currants and spices. Make sure all the vegetables are cut into very small pieces, and mix all ingredients in tightly covered pot or pressure cooker on lowest flame possible. Cook for 30 minutes, stirring occasionally. Serve with lightly toasted almond slivers sprinkled on top.

Carnival of Recipes #114

Nerd Family hosts this week's carnival of recipes. Be sure to check out DiseaseProof’s Healthy Eating for Two. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

Healthy Eating for Two

Tomato-Bean Soup
6 tomatoes
2 leeks, washed and chopped
1 onion, chopped
1 cup mushrooms, chopped
1/2 cup adzuki beans
3 cups bok choy, chopped
2 Tbsp. VegiZest
1 tsp. Mrs. Dash seasoning
3 cups water
Place ingredients in a pot; cover and simmer for two hours on a low flame. Purée the tomatoes, onions, and leeks, and then stir back in with the other ingredients. Leave all other ingredients in small chunks. Serves two.

Garlicky Spinach
1 large (16 oz.) bag of frozen spinach (defrosted)
4 garlic cloves, chopped
1 cup oil-free tomato sauce
Mix the spinach and chopped garlic into a pot with the oil-free tomato sauce. Simmer on a low flame for 15 minutes, stirring occasionally. Serves two.

Peachy Apricot Sorbet
1/4 cup soy milk, plain
2 cups frozen peaches
2 dried apricots, unsweetened and unsulfured
Blend all ingredients in a Vita-Mix or other high-powered blender. Serves two.

It's Carnival Time! Hope you're hungry

Blabber Heads hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s Recipe Beet Down! *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

Recipe Beet Down!

From the November 2003 edition of Dr. Fuhrman's Healthy Times:

Beet-Apple-Walnut Salad

2 beets, peeled and shredded
1/2 cup walnuts
2 apples, peeled and sliced very thin
2 medium heads romaine or other dark-leaf lettuce
2 oz. raw cashews or raw cashew butter
1/4 cup unsweetened soy milk
1/2 cup unsweetened applesauce
1/4 cup dried currants or raisins
Slice lettuce into small shredded pieces and mix in bowl with beets, apples, and walnuts. Blend cashews with soy milk and applesauce to make the dressing, or use raw cashew butter and mix until smooth. Mix currants into the dressing and pour over the top of the salad.

Beet Carrot Cake

2 cups whole wheat flour
1 cup raw beets, peeled and shredded
1-1/2 cups raw carrots, peeled and shredded
3 tsp. baking soda
1/4 cup date sugar
1 cup applesauce (no sugar added)
1 cup pineapple, blended
1 ripe banana, mashed
1 tsp. vanilla extract
1 cup chopped walnuts
1 cup currants, optional
Preheat oven to 350 degrees. Mix flour and baking soda in a bowl. In a larger bowl, beat date sugar, blended pineapple, mashed banana, and applesauce together. Stir in the vanilla and mix thoroughly. Add the flour mixture along with the chopped walnuts and mix. Now add the shredded carrots and beets. Mix well. Spread in a nonstick baking pan. Bake for about 50 minutes, or until a toothpick inserted into the center comes out clean.

Beet Sweet Potato Soup
4 cups water
1 can (2 cups) vegetable broth, low sodium
4 cups carrot juice
1 cup celery juice
3 beets, with beet greens (If you can’t get beet greens, use one bunch spinach.)
2 medium onions
3-4 medium-sized sweet potatoes or yams, peeled and diced
2 Tbsp. VegiZest
Put water, broth, VegiZest, carrot and celery juice in a pot and simmer. Grate beets and onions with food processor and add to the pot. Then add the bite-sized pieces of sweet potato and the sliced greens. Cook on low heat for one hour. Blend half the soup, leaving some chunky parts, so it becomes creamy, yet hearty.

Carnival of the Recipes, #112

Kicking Over My Traces hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Chocolate Smoothies, Pomegranate Cocktails, and Pomegranate Poached Pears with Chocolate & Raspberry Sauces. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

Got Pomegranate?

From Dr. Fuhrman’s newsletter Healthy Times:

Chocolate Smoothie

5 oz. organic baby spinach
½ cup soy milk
½ cup pomegranate juice
1 medium banana
1 Tbsp. natural unsweetened cocoa powder
2 cups frozen blueberries
1 Tbsp. flaxseed, ground
First, liquefy spinach in soy milk and pomegranate juice in the blender. Add all remaining ingredients and blend until smooth. Serves 2.

Pomegranate Cocktail

1 oz. pomegranate juice
4 oz. orange juice
1 cup diced pineapple
Splash of lemon
4 ice cubes
1 pitted date
Blend ingredients in a blender or Vita-Mix and serve.

Pomegranate Poached Pears with Chocolate & Raspberry Sauces
Poached pears:
6 medium pears, ripe (still firm)
2 cups pomegranate juice
1 whole cinnamon stick
6 whole cloves
2 Tbsp. Goji berries (optional)
Chocolate sauce:
1 cup frozen blueberries
1Tbsp. Goji berries or 1 tsp. turmeric (to adjust color)
1 generous Tbsp. cocoa powder (or more for darker, stronger sauce; use natural cocoa powder, nut Dutch processed)
1-1/2 cups soy milk
½ tsp. vanilla extract
1 cup pitted dates
2/3 cup raw macadamia nuts, unsalted (or wash salt off)
Raspberry sauce:
10 oz. frozen raspberries (about 1-1/2 cups)
1 Tbsp. maple syrup (optional)
Poached pears:
Peel peas, leaving stems intact. Slice a little off the bottom of each pear so that they stand up. In a large saucepan, place pears standing up snuggly together. Pour in pomegranate juice and add cinnamon, cloves, and Goji berries. Gently simmer, covered, for about 20 minutes, until pears are tender. Remove pears and refrigerate until ready to serve. Reduce poaching liquid until it becomes syrup.

Chocolate sauce:

Place all chocolate sauce ingredients in blender. Blend until very smooth and creamy. Add more soy milk, if needed.

Raspberry sauce:
Defrost raspberries and blend until smooth. Push through sieve to remove seeds. Add poaching syrup and sweeten if necessary with maple syrup.

Pace a generous dollop of chocolate on dessert plate. Place pear on chocolate and drizzle Raspberry Sauce over pear. Serves 6.

Carnival of the Recipes Harvest!

BookLore hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for An Eat to Live Dinner. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.