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

Lemon Zest Spinach

1 1/4 pounds fresh organic spinach or 4 bags organic baby spinach
6 cloves garlic, minced
5 tablespoons pine nuts
3 teaspoons lemon juice
1 teaspoon olive oil
1/2 teaspoon lemon zest

Steam spinach and garlic until spinach is just wilted. Place in bowl and toss in remaining ingredients. Serves 4.

D'Anjou Veggies

4 cups fresh green beans, cut into 1-inch pieces
6 carrots, chopped
4 fresh tomatoes, chopped
1 medium onion, cut in large pieces
1 cup sun dried tomatoes, soaked for at least an hour & cut up
1 tablespoon Dr. Fuhrman's VegiZest
1/2 teaspoon Italian herb seasoning
1/4 cup fresh parsely, chopped
4 teaspoons Dr. Fuhrman's D'Anjou Pear Vinegar
1/2 cup sesame seeds or coconut, toasted (optional)

Saute' vegetables, seasonings and parsely in 1/8 cup water until vegetables are just fork-tender. Add vinegar and saute' 2 more minutes. If desired, place sesame seeds or coconut in a small pan and toast on low heat, stirring constantly until light brown. Sprinkle over veggie mixture. Serves 4.

Acorn Squash w/ Apples and Pecans

1 acorn squash
1 medium apple, chopped
1/2 cup raw pecans, chopped
1/4 cup raisins or currants
cinnamon, to taste

Cut squash in half and remove seeds. Place face down in a baking pan. Add 1/8 inch of water. Cover pan loosely with aluminum foil. Bake at 350 degrees for 30 minutes. Meanwhile, mix apples, pecans and raisins together in a small bowl. Take squash out of oven and place apple mixture in hollowed out bowl of squash. Sprinkle with cinnamon. Cover loosely with foil and bake another 30 minutes, or until squash and apples are soft. Serves 4.

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Crazy about Carrot Salad

8 medium carrots, shredded
1/2 cup raisins
4 tablespoons fresh orange juice
1/4 teaspoon cinnamon, or to taste

Combine carrots and raisins. Add orange juice and cinnamon and mix all together.

Carrot Salad

5 carrots, thinly sliced
16 ounces mixed salad greens
1 1/2 cups grapes, halved
1/2 cup orange juice
1/2 cup carrot juice
2 tablespoons raw cashew butter
1 tablespoon Dr. Fuhrman’s Riesling Raisin Vinegar
1 teaspoon Dr. Fuhrman’s VegiZest
1/2 teaspoon Spike no salt seasoning
1/2 cup Goji berries (optional)
1 tablespoon fresh tarragon, minced or 1 tsp dried

In a medium saucepan, bring the carrots and 1/2 cup water to a boil. Reduce the heat and simmer, covered until just tender, about 6 minutes. Drain and transfer to bowl. When cooled, add salad greens and grapes. In a blender or Vita-Mix, combine the orange juice, carrot juice, cashew butter, vinegar, VegiZest, Spike, and 1/4 cup of the Goji berries. Blend until smooth and creamy. Mix in tarragon and remaining Goji berries and pour over the carrots, salad greens and grapes and toss.

Carrot Apple Salad

1 pound carrots, shredded
1 gala apple, diced
1 orange, the juice of
1 handful raisins
1 handful walnuts, chopped
1 tablespoon Dr. Fuhrman's Blood Orange Vinegar
2 teaspoons fresh ginger, grated

Toss ingredients 1-5 together. Add 6 and 7. Then toss again.

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Dr. Fuhrman talks about the powerful phytochemicals and nutrients in bean burgers with the host of the local cable television show Patriot Panache. Check it out:


Oh! And here's the actual recipe:

Bean Burgers

½ cup sunflower seeds
2 cups red or pink canned beans (unsalted)
½ cup minced onion
½ tsp. chili powder
2 tbsp. ketchup
1 tbsp. wheat germ or oatmeal

Chop the sunflower seeds in a food processor or hand chopper and mash the beans with a potato masher or food processor and mix. Mix in the remaining ingredients and form patties. Bake at 350 degrees for 20-25 minutes. Remove from the oven and let cool until you can pick up each patty and compress it firmly in your hands to reform the burger. Then cook for another 15 minutes on each side.

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Creamy Vegetable Almond Butter Soup

1/2 cup dried lentils
6 cups carrot juice
1 bunch kale, de-stemmed and chopped into bite-sized pieces
1 medium butternut squash (or 1 box frozen), peeled and cut into chunks
1 cup small broccoli florets
1 small zucchini, cut into chunks
3/4 cup blanched almonds, chop and reserve 1/4 cup
4 medjool dates, pitted
1/2 cup unsweetened applesauce
2 teaspoons vanilla extract
2 cups unsweetened soy milk
1 tablespoon raw almond butter
4 packed cups organic baby spinach

Simmer first 6 ingredients, covered, for 45 minutes or until vegetables are very tender. With slotted spoon remove 2 cups of vegetables and set aside. Add rest of soup mixture to a Vita-Mix or other powerful blender and blend along with 1/2 cup almonds and rest of ingredients, except for the spinach, until smooth and creamy. Add more soymilk to thin if needed. Add back to soup pot along with the reserved vegetables. Add spinach and heat until wilted. Serve with 1/4 cup chopped blanched almonds sprinkled on top. Serves 4.

Creamy Vegetable Soup

4 ounces frozen chopped onions
8 ounces frozen broccoli florets
1 cup frozen edamame beans
3 tablespoons VegiZest or other no salt added seasoning
2 cups carrot juice
3 cups no-salt vegetable juice
4 cloves garlic, pressed or minced
1/2 teaspoon ground ginger
1/2 cup raw cashews
16 ounces frozen chopped collard greens
1 15-ounce can white beans (navy or cannelloni), no salt
1 tablespoon fresh lime juice

Simmer all ingredients, except for cashews, collard greens, white beans, and lime juice, about 45 minutes or until vegetables are tender. In blender, puree cooked ingredients and cashews with just enough soup liquid to liquefy. Simmer greens in remaining broth for 10 minutes. Add pureed mixture and beans to greens and broth. Mix thoroughly and serve. Serves 6.

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An Ace of a Breakfast

3 cups old fashioned oats
1 cup plain soy milk
1/4 cup raisins
1 ounce raw sunflower seeds
1 ripe persimmon or mango, chopped
1 apple, chopped
1 tablespoon flaxseeds
1 teaspoon ground cinnamon

Cook oats according to package directions. Mix remaining ingredients together and stir into the oats. Serves 2.

Dr. Fuhrman’s Fruit, Nut, & Veggie Breakfast

Main Dish
1 fennel bulb, thinly sliced & halved
1 medium cucumber, peeled, thinly sliced & halved
1 cup fresh or frozen blueberries, thawed
1 cup organic fresh strawberries, sliced
1/2 green apple, sliced
1/3 cup chopped walnuts

Sauce
1/2 cup raw cashew butter
1/2 cup apple juice or unsweetened soy milk
3 dates, pitted

Make a bed of sliced fennel and cucumber. Top with berries, apple slices, and chopped nuts. Make sauce by blending all ingredients in a powerful blender until creamy. Add some water if needed to thin. Pour sauce over veggie/fruit combination. Serves 2.

Crock Pot Quinoa Breakfast

1 1/2 cups quinoa, rinsed well
4 cups water
1 cup chopped dried fruit, unsulphered (any type or a mixture)
1/4 cup raisins
1/4 cup dates, chopped
1/2 teaspoon ground cinnamon
1/4 teaspoon ground coriander
1/4 cup chopped Brazil nuts (optional)

Place all ingredients in a crock pot and turn on warm overnight or for 10 hours. Add some soy milk if desired. If you'd prefer making this in the morning, then simmer the quinoa in the water for 10 minutes and then add rest of ingredients and simmer for 5 more minutes until all liquid is absorbed. Note: When done in a crock pot, if a crust develops around the edges, just dispose of that part. Quinoa is a grain which is a good source of iron, protein, and other nutrients. Be sure to rinse it well, using a small screen strainer, since some of the bitter coating may not have been removed during processing. Serves 4.

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