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

Delicious Rainbow Potato Salad

2 pounds red potatoes, cut into large pieces
2 orange sweet potatoes, peeled and cut into large pieces
2 stalks organic celery, chopped
1/2 medium onion, chopped
1/3 cup each green, red, yellow, & orange peppers, chopped
1/2 cup carrots, grated
2 tablespoons Dijon mustard
1 tablespoon VegiZest or other no salt seasoning
3/4 cup low salt mayonnaise or Vegenaise (a vegan alternative) or use Eggplant "Mayonnaise" (see recipe below)

Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat, cover and simmer for 10 minutes or until tender. Drain and cool. Remove skin if potatoes are not organic. Cut potatoes into 1/2 inch cubes. Place them in a large bowl and add celery, onions, peppers, and carrots, then toss gently. Mix mustard, VegiZest and Vegenaise together and spoon over potato mixture. Toss gently to coat. Cover and chill at least one hour. NOTE: To make Eggplant "Mayonnaise" peel 1/2 eggplant and dice. Steam until soft. Place the cooked eggplant in a blender along with 1 tablespoon lemon juice, 2 tablespoons tahini, and 1 1/2 teaspoons VegiZest or other no salt seasoning, and blend until smooth & creamy. Serves 8.

Sunshine Slaw

4 carrots, grated
1 1/2 apples, peeled and chopped
1 teaspoon fresh lemon juice
1/3 cup raisins
1/3 cup slivered or sliced almonds
1/3 cup low salt mayonnaise or Vegenaise

Toss carrots and apples with lemon juice. Add raisins and almonds. Mix in mayonnaise or Vegenaise. Serves 4.

Super Summer Vegetable Blend

3 tablespoons water
1 teaspoon thyme
1 teaspoon dill weed
1 teaspoon oregano
1 teaspoon basil
4 zucchini, sliced
3 cloves garlic, chopped
2 tomatoes, chopped
1 medium red onion, chopped
1/2 medium red pepper, sliced
1/2 medium yellow pepper, sliced
1/2 medium orange pepper, sliced
2 cups shiitake, cremini, or oyster mushrooms, stems removed and chopped
1 tablespoon arrowroot powder
1 tablespoon Dr. Fuhrman's VegiZest
1 tablespoon Dr. Fuhrman's Black Fig Vinegar
2 teaspoons water

In a large skillet add 3 tbsp water, thyme, dill, oregano, basil, zucchini, garlic, tomatoes, onions, peppers, and mushrooms. Cover and cook over medium/high heat for 8 minutes. Meanwhile mix arrowroot, VegiZest, vinegar, and 2 teaspoons water together in a small bowl. Add sauce to simmering vegetables and cook 4 more minutes or until sauce boils and thickens and vegetables are tender, stirring occasionally. Serves 5.

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Athlete's Green Fuel

1 banana
8 ounces romaine lettuce
4 ounces organic baby spinach
1 ounce raw sunflower seeds
1 ounce pine nuts
1 ounce raw cashews
3 teaspoons Dr. Fuhrman's Black Fig Vinegar

Blend all ingredients together.

Garden of Eden

6 ounces baby romaine lettuce
6 ounces organic baby spinach
4 figs soaked overnight in 1/4 cups soy milk
2 tablespoons Dr. Fuhrman's Black Fig Vinegar

Blend all ingredients together.

Smooth & Creamy Greeny

6 ounces baby romaine lettuce
6 ounces organic baby spinach
1/4 cup soy milk
8 dates

Blend all ingredients together.

Anna's Drink & Stink

5 ounces raw organic spinach
2-3 medium tomatoes
2 cloves garlic
1 thin slice of red onion

Blend all ingredients together.

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Almond Chocolate Dip

1 1/3 cups raw almonds (or 2/3 cup raw almond butter)
1 cup soy milk
1 teaspoon vanilla extract
1 tablespoon Dr. Fuhrman's Cocoa Powder or other natural cocoa powder, not Dutch processed
2/3 cup dates, pitted

Blend nuts, soy milk, vanilla, cocoa powder and dates. Add more soy milk if necessary. Use as a dipping sauce for fresh strawberries and fruit slices. Serves 10.

Mango-Pineapple Shazaam Dip

1 mango
4 ounces canned unsweetened pineapple
2 teaspoons lemon juice
2 tablespoons red raspberry vinegar or Dr. Fuhrman's Blood Orange Vinegar
3 ounces silken tofu

Blend all ingredients together. Serves 8.

Spicy Bean Spread or Dip

1 15-ounce can pinto beans, reserving 1/2 of the liquid
1 teaspoon Dr. Fuhrman's Black Fig Vinegar or balsamic vinegar
1/2 teaspoon crushed red chili pepper
1 pinch turmeric (optional)
1/4 teaspoon garlic powder, or two garlic cloves, crushed

Blend the beans in a blender with about half the liquid from the can and the vinegar. Mix in the spices. Serve with raw or lightly steamed vegetables or toasted pita bread. Serves 4.

Bean Dip with Horseradish

2 cups cooked beans (cannelini, pinto, or great northern)
1 tablespoon prepared horseradish
2 scallions, trimmed and minced

Combine beans, horseradish, and scallions in a blender or food processor and blend until smooth, adding a little water if necessary. Add more horseradish if you like it hot! Serves 4.

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Fruity Pecan Sorbet

1/4 cup plain soy milk or water
1 cup frozen strawberries
1 cup frozen mixed berries
1 cup frozen peaches
1 frozen banana
4 dates, pitted
2 teaspoons Dr. Fuhrman’s Spicy Pecan Vinegar (optional)

Make sure to freeze ripe bananas at least 24 hrs. before making this delicious sorbet. To freeze bananas, peel and wrap tightly in plastic wrap. Blend all ingredients in a Vita-Mix or other high-powered blender. Serves 4.

Banana Pineapple Sorbet

1 banana, frozen
1 4-ounce can unsweetened pineapple or fresh pineapple

Whip the banana with the pineapple and serve immediately. Serves 2.

Berry Blend Ice Cream

1/2 cup pomegranate juice
1/2 cup soy milk
1 banana, frozen
1/2 package frozen mixed berries
1/2 package frozen peach slices

Place all ingredients in powerful blender, Vita-Mix or food processor and give it a whirl. Once blended, split this recipe up into 3 servings and serve or freeze. Serves 3.

Creamy Banana Fig Ice Cream

5 dried figs, stems removed
4 frozen bananas
5 tablespoons unsweetened soy milk
2 teaspoons Dr. Fuhrman’s Black Fig Vinegar (optional)

Blend all ingredients in a Vita-Mix or other powerful blender until creamy. Make sure to freeze ripe bananas at least 24 hrs. before making this delicious ice cream. To freeze bananas, peel, cut in thirds and wrap tightly in plastic wrap. Serves 4.

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Tossed Green Salad w/ Fruit

8 ounces baby salad mix
2 small heads romaine lettuce, torn or cut into bite sized pieces
2 cups watercress
1 cup broccoli sprouts
1 cup organic strawberries, sliced
2 green apples, chopped
2 tablespoons currants
4 tablespoons Dr. Fuhrman’s Blood Orange Vinegar
4 kiwis, sliced
2 tablespoons sunflower seeds

Toss all ingredients together except for sunflower seeds. Sprinkle seeds on top and serve. Serves 4.

Everything Salad

1 small head romaine lettuce
5 ounces salad mix
1 cup watercress
1 cup tangerine sections
1 cup fresh organic strawberries, sliced
1/2 cup raw walnuts, coarsely chopped
1/2 cup sesame seeds, lightly toasted
1/4 cup dried unsweetened cherries
1/4 cup dried unsulphured apricots, coarsely chopped

Arrange ingredients on a platter. Serves 4.

Garden Salad

1 small head romaine, Bibb, or red leaf lettuce
1 cup cherry tomatoes, halved
2 Kirby cucumbers, halved lengthwise and sliced
1/2 cup chopped green onions
2 red bell peppers, thinly sliced
1 small avocado, peeled, halved and sliced
4 medium carrots, grated
1/2 cup raw pumpkin seeds

Place greens, cherry tomatoes, cucumbers, green onions, and red peppers on a plate. Arrange avocado slices on top. Sprinkle with grated carrots and pumpkin seeds. Serves 2.

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