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

Avocado Currant Pudding

2 avocados
1 medium banana
4 cups (about 4 ounces) organic baby spinach
1/2 cup vanilla soy milk
1/2 cup date sugar
1/2 cup currants or raisins
1 tablespoon unsweetened, shredded coconut, for garnish

Blend all ingredients, except currants and coconut, in a Vita-Mix or other powerful blender until smooth and creamy. Pour into bowl and stir in currants. Refrigerate for at least 2 hours. Stir and sprinkle with coconut. Serves 3.

Apple Pecan Pudding

2 cups dried apples
2 cups soy milk
2 cups pecans
1/4 teaspoon nutmeg
1 tablespoon cinnamon
5 medjol dates

Soak dried apples in soy milk overnight. Blend with remaining ingredients in the morning and place in muffin pan or a few small ceramic ovenware bowls. Bake at 200 degrees for 20 minutes. Cool in refrigerator before serving. Serves 5.

Strawberry Parfait

1 banana
1 frozen banana
1 ounce walnuts
3/4 cup unsweetened soy milk
2 cups strawberries

Make layer 1. Put both bananas, walnuts, 1/2 cup of soy milk in blender and blend. Pour half of the mixture out into two glasses. Cut off the tops of the strawberries and cut into bite-size pieces. A teaspoon works well for this. Add them to the "vanilla" ice cream layer.

Make layer 2. Put the rest (except 2 for garnish) of the “de-topped” strawberries in the blender with the rest of the soy milk. Blend. Put on top of the "vanilla" ice cream. Swirl with a spoon. Garnish with a strawberry. Serves 2.

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

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Fast Black Bean Vegetable Soup

2 15-ounce cans black beans, no or low salt
2 cups frozen mixed vegetables
2 cups frozen corn
2 cups frozen chopped broccoli florets
2 cups carrot juice
1 cup water
1 cup prepared black bean soup (preferably no salt)
1/4 cup chopped cilantro (optional)
1/8 teaspoon no salt southwestern or chili powder, or to taste
1 cup chopped fresh tomatoes
2 avocados, chopped or mashed
1/2 cup chopped green onions
1/4 cup raw pumpkin seeds (lightly toasted, if you like)

Combine first 9 ingredients in a soup pot. Bring to a boil and simmer on low for 30 minutes. Stir in fresh tomatoes and heat through. Serve topped with avocado, green onions, and pumpkin seeds.

Tuscan Beans & Greens Soup

1 15-ounce can diced tomatoes, no salt, with liquid
1 cup chopped onions
2 garlic cloves, minced
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon fennel seeds or powdered fennel
1 teaspoon dried crushed rosemary
1 pinch of red pepper flakes (optional)
1 15-ounce can white beans, with liquid
3 cups vegetable broth (or 2-15 oz. cans)
1 cup chopped collard greens
1 tablespoon balsamic vinegar, adding more to taste
1/2 teaspoon freshly ground pepper

Open the can of diced tomatoes and drain some liquid into a large soup pot. Heat over medium heat. Add onions and garlic, lower heat, cover and cook for 5 minutes, until onions are soft. Add more liquid to keep from sticking. Stir in basil, oregano, fennel, rosemary and red pepper flakes.

Add the beans, diced tomatoes and vegetable stock. Bring to a boil. Add the greens, lower heat and simmer for about 20 minutes. Before serving, stir in the balsamic vinegar and black pepper. Makes 6 cups. Freezes well.

Variations: use other types of beans and/or seasonings. Substitute kale as the green, using about 3 cups chopped and cooking only 8-10 minutes. Or spinach or Swiss chard, cooking 4-5 minutes.

Quick and Creamy Vegetable White Bean Soup

4 cups prepared tomato soup, natural or organic, no or low sodium
2 cups frozen broccoli florets
2 cups frozen chopped organic spinach
2 cups carrot juice
1 cup frozen chopped onions
4 cans cannellini beans or other white beans, no salt
3 fresh tomatoes, chopped
1 bunch fresh basil, chopped
4 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon garlic powder
Italian seasoning, to taste
1/2 cup raw cashew nuts (optional)
1/4 cup pine nuts

In soup pot, combine all ingredients, except cashews and pine nuts. Cover and simmer for 30-40 minutes.

Optional-blend 1/4 of soup mixture with cashew nuts. Serve with pine nuts sprinkled on top.

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Sun Comprehending Glass hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Super Healthy Oatmeals. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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Cinnamon Fruit Oatmeal

1 cup water
1/4 teaspoon cinnamon
1 teaspoon vanilla extract
1/2 cup old-fashioned rolled oats
1/2 cup blueberries
2 apples, chopped
1 tablespoon ground flaxseeds
2 tablespoons chopped walnuts
1/4 cup raisins

In a saucepan, combine water with the cinnamon and vanilla and bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats. When the mixture starts to simmer add the blueberries. Turn off heat when berries are heated through. Cover and let stand for 15 minutes until thick and creamy. Mix in apples, flaxseeds, nuts, and raisins. Add more cinnamon if you like. Stir and serve. Serves 2.

Special Oatmeal

1 3/4 cups water
1 cup rolled oats
6 pitted dates, chopped
2 tablespoons currants
1/4 teaspoon coriander
2 bananas, sliced
1 cup chunks or grated apple
1 cup frozen or fresh blueberries
1 tablespoon ground flaxseeds

In saucepan, bring water to a boil and stir in all ingredients, except blueberries and flaxseeds. Simmer for 5 minutes. Stir in blueberries and flaxseeds. Cover for 2-3 minutes before serving. Serves 4.

Fruits & Nuts Oatmeal

1 2/3 cups water
1/4 teaspoon cinnamon
1/3 cup old-fashioned rolled oats
2 tablespoons currants
1 cup frozen blueberries
1 banana, sliced
1 apple, chopped or grated
2 tablespoons walnuts, chopped

In a saucepan, combine water with the cinnamon, oats, and currants. Simmer until oatmeal is creamy. Add blueberries and banana, stirring until hot. Mix in apples and nuts. Serves 2.

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The Porch Light hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Different Dishes. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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Apple-Stuffed Peppers

1 medium apple
1/2 teaspoon cinnamon
Pinch of nutmeg
1 red pepper

Chop apples. Mix with cinnamon and nutmeg. Cut top off of pepper and remove core and seeds. Stuff pepper with apple mixture and bake in oven at 400 degrees for 15 minutes. Serves 1.

Broccoli fra Diablo

10 ounces bag frozen broccoli, thawed
14 ounces can diced tomatoes, no salt
8 ounces can tomato sauce
4 cloves garlic, chopped
1 dash dried hot pepper flakes
1-2 teaspoons Italian seasoning (no salt)

In large saucepan over medium heat, sauté garlic in 1/4 cup water for 3-4 minutes. Add tomatoes, tomato sauce, and hot pepper flakes to taste. Simmer 5-10 minutes. Add broccoli and serve. Serves 2.

Colcannon

4 medium potatoes
1 large bunch of kale, chopped
1/4 cup water
1 teaspoon Dr. Fuhrman's VegiZest
1 large onion, chopped
1/3 cup plain soymilk

Colcannon is an Irish dish of mashed potatoes and cabbage, usually seasoned with butter, but this healthier version is delicious, too. Wash potatoes and cut into fourths. Boil or steam until tender, about 15 minutes. Wash kale, remove tough stems, and chop leaves. Steam until tender and drain well. Mix 1/4 C. water and VegiZest in a nonstick skillet and sauté onion until soft. Remove potato skins and mash potatoes well, adding soymilk for a good consistency. Stir in kale and onions and re-warm over low heat, if necessary. Serves 4.

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Jami Leigh hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Salad, Soup, and a Juice. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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I wonder if she picked up this recipe in the slammer. Sorry, bad joke, I couldn’t resist. Anyway, the domestic dynamo offers up a very Fuhrman-friendly salad recipe—provided you go easy on or omit the dressing. Take a look:

Antioxidant Salad
Serves 6


1 head romaine lettuce, trimmed and torn into pieces
1 small bunch arugula, torn into pieces
1/2 cup fresh chopped flat-leaf parsley
6 freshly chopped basil leaves
1carrot, thinly sliced crosswise
1stalk celery, thinly sliced crosswise
1/4 cup radish sprouts
1bulb fennel, trimmed and thinly sliced crosswise
1 teaspoon ground flaxseeds
Lemon-Lime Olive Oil Dressing

Combine lettuce, arugula, parsley, basil, carrot, celery, radish sprouts, fennel, and flaxseeds in a large bowl. Drizzle with enough dressing to lightly coat. Toss to combine.

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