Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

Asparagus Salad with Sweet Balsamic Vinegar

1/3 cup balsamic vinegar
3 tsp. water
1 Tbsp. Dijon mustard
1 Tbsp. fresh marjoram, chopped (or 1 tsp. dried)
1 tsp. garlic, minced
2 lbs. asparagus, ends trimmed
1 small red bell pepper, diced
1/3 cup chopped pecans, lightly toasted in toaster oven

Boil vinegar in heavy small saucepan over medium heat until reduced by half, about 3 minutes. Pour vinegar into large bowl. Whisk in mustard, marjoram, and garlic. Steam asparagus in large pot until crisp-tender, about 4 minutes. Rinse with cold water and drain. Add asparagus and bell pepper to dressing; toss to blend well. Sprinkle with pecans and serve. Serves 4.

French Minted Pea Soup

10 ounces green peas, frozen
1 small onion, chopped
1 clove garlic, chopped
1 bunch fresh mint leaves (save a few leaves for garnish) or 10 dried leaves
3 tablespoons Dr. Fuhrman's VegiZest, or other no salt soup base seasoning
3 cups water
3 dates, pitted
1/2 cup raw cashews
4 teaspoons lemon juice
1/2 tablespoon Spike (no salt seasoning), or to taste
4 cups romaine lettuce, shredded or organic baby spinach, chopped
2 tablespoons fresh snipped chives (optional)

Simmer peas, onions, garlic, mint and VegiZest in water for about 7 minutes. Pour pea mixture into a Vita-Mix or other powerful blender. Add rest of ingredients except for the lettuce and chives. Blend until smooth and creamy. Add lettuce or spinach and let it wilt in hot liquid. Pour into bowls and garnish with chives and mint leaves. Serves 2.

Refreshing Sunrise Juice

2 cups fresh pineapple or 20-ounce can pineapple, with juice
1 cup mini carrots
1/8 slice lemon, without rind
1 teaspoon grated fresh ginger
1 tablespoon goji berries (optional)

Blend all ingredients together. To make this more like a juice, add 2 cups ice before blending. This is a very colorful and refreshing drink! Serves 2.

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Slow Cooker Recipes hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Veggie Recipes to Warm You Up. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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Winter Warm Fruit Salad

2 apples, peeled, cored, and chopped into bite sized pieces
2 bananas, sliced
1 cup frozen strawberries
1 cup frozen blueberries
1/2 cup frozen mangoes, cut into bite sized pieces
1/2 cup frozen peaches, cut into bite sized pieces
6 medjool dates, chopped
10 Brazil nuts, chopped or 1/3 cup chopped walnuts
1/8 cup unsweetened shredded coconut
flaked or shredded coconut, for garnish
chopped Brazil nuts, for garnish (optional)

Over medium/low heat cover and simmer apples for 5 minutes until tender but not too soft. While apples are cooking combine rest of fruit and dates in a bowl. When apples are done add combined fruit/date mixture and stir. Cover and simmer over medium/low heat for another 5 minutes. Add nuts and 1/8 cup coconut and combine. Sprinkle with flaked or shredded coconut and chopped Brazil nuts. Serve warm.

Golden Austrian Cauliflower Cream Soup

1 head cauliflower, cut into florets
3 carrots, coarsely chopped
1 cup celery, coarsely chopped
2 leeks, coarsely chopped
2 tablespoons VegiZest or other no salt seasoning
2 cups carrot juice
4 cups water
3 teaspoons Spike seasoning
2 cloves garlic, minced
1/2 teaspoon nutmeg
1 cup raw cashews
5 cups kale or organic baby spinach

Cover and simmer all ingredients except cashews and kale or spinach for 15 minutes or until just tender. If kale is being used steam until tender. Blend 2/3 of soup vegetables and liquid with raw cashews until smooth and creamy. Add back to the remaining chunky vegetables and stir in kale or spinach. Spinach will wilt in hot soup.

Sweet Potato-Cabbage Casserole

1/2 head cabbage
4 medium sweet potatoes, grated
1 medium onion, chopped
2 teaspoons dried dill
1 apple, peeled and diced
1/4 teaspoon ground ginger
1/8 teaspoon ground black pepper
1 28-ounce can diced tomatoes, no salt

Parboil cabbage and slice off the thick stalk of each leaf by slicing parallel to the leaf. Line the bottom of the crock pot with six leaves. Chop the rest of the cabbage coarsely. Mix next six ingredients together. Place a layer of tomatoes with liquid on the six cabbage leaves and then add a layer of the sweet potato mixture, and a layer of chopped cabbage. Continue layering ending with tomatoes. Cook on high for 5 1/2 hours or low for 7-8 hours.

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Techno Gypsy hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Veggie Soup for the Soul. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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Cabbage Mushroom Soup

15 oz. carrot juice
10 oz. celery juice
20 oz. water
6 onions
1 head green cabbage
3 stalks broccoli rabe
6 leaves collard greens
4 cups mushrooms, chopped (shiitake preferred)
1 Tbsp. nutritional yeast
1 tsp. garlic powder
1 tsp. Salt-Free 17 Seasoning (Lawry’s)
1 tsp. Mrs. Dash
1/4 cup unhulled raw sesame seeds
1/4 cup raw cashews
1/2 cup red kidney beans
1/2 cup white beans

Cook all ingredients (except the sesame seeds and cashews) on a very low flame in a large covered pot. Remove the cabbage, broccoli rabe, and collards when soft and place in a blender or food processor. Ladle in a little of the soup liquid, purée, and pour the entire mixture back into the soup. Next, put the sesame seeds and cashews into the blender, ladle in some of the soup, purée until silky smooth, and pour the mixture into the soup. Continue cooking until the beans are soft, for about 2 hours. (The basic recipe can be made with any types of greens and beans.)

Tomato Mushroom Soup

2 cups sun-dried tomatoes
3 oz. can tomato paste
4 cups fresh-squeezed tomato juice
1/2 cup dried lentils
4 cups water
3 onions, chopped
1/2 tsp. chili powder
4 cloves fresh garlic
4 cups shitake mushrooms, diced
1 tsp. Mrs. Dash

This is one of my favorite lunch soups, and it can be thrown together in a flash. Soak the dried tomatoes in water overnight and cut into little pieces. Put all ingredients into a large covered pot, and simmer on low heat until the lentils are mushy (about one hour).

Peachy Leek Soup

2 cups dried peaches
1 lb. frozen peaches
4 large onions
2 lbs. carrots, juiced
4 leek stalks, split and washed
1/2 cup lentils
4 oz. bag spinach
3 cups water

Soak dried peaches in water overnight and then chop into small chunks and place in the soup pot with the soaking water, set on a low flame. Add the lentils, chopped onion, and leeks. Blend the carrot juice and raw spinach in a blender or VitaMix and add to the pot. Take the soft cooked leeks out of the soup pot and blend with some soup liquid until smooth and add back to the pot. Cover the pot and simmer on low heat for 30 minutes.

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Cashew Cookies

1 cup raw cashew butter or
2 cups raw cashews
1 cup oats
1 tsp. cinnamon
1/3 cup date sugar
1/2 cup water
1/4 cup unsweetened applesauce
1 tsp. vanilla
Unsweetened strawberry jam

Preheat oven to 350 degrees. Blend oats (and raw cashews if you are using them) in a food processor or VitaMix until they have the consistency of flour. Pour blended ingredients into a large bowl and stir in all the remaining ingredients except the jam. Mix thoroughly. Drop by teaspoonfuls on cookie sheet. With your fingertip, form a small well in the center of each cookie. Place a small amount of jam in each well. Bake for 15 minutes. Makes approximately 2 dozen.

Peach Apricot Cover-Up Pie

1/2 cup oats (oatmeal)
4 Tbsp. whole wheat flour
5 Tbsp. raw almond butter
1/2 cup date sugar
1/2 lb. apricots, pitted and sliced
1 lb. peaches, pitted and sliced
1/4 tsp. cinnamon
Pinch of nutmeg

Toss peaches and apricots with the cinnamon, nutmeg, and half the date sugar, and spread evenly in a glass pie plate. Prepare the topping by mixing the oats, flour, nut butter, and remaining sugar, and kneed until smooth. Crumble the topping over the fruit and bake at 300 degrees for 20 minutes.

Cantaloupe Slush

1 Cantaloupe
2 Cups ice
6-8 dates

Blend the ingredients together in a Vita-Mix or other high-powered blender or food processor until smooth. The same drink can be made with peaches or nectarines. Date sugar can be used instead of the dates.

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Thrifty Mommy hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Veggie Fare for You. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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