Fruit Fury!

Good Morning Juice
6 ounces baby carrots
1/8 lemon, without rind
1 20-ounce can pineapple (in its own juice)
2 cups ice cubes
Combine the ingredients in Vita-Mix in above order. Start with variable speed, moving quickly from 1 to 10, and then switch to high. Blend for 1 minute on high or until smooth.

Pear Apple Smoothie

1 ripe pear
1 ripe apple
1 frozen banana
1 cup water
1 teaspoon ground flax seeds
Peel the ripened pear and apple and place in Vita-Mix with banana and water. Blend to smoothie consistency. Mix in flax seeds. Note: Peel your ripened bananas and store in freezer bags in the freezer. You can decrease the banana to 1/2 if you prefer a lighter drink.

Mango Riesling Compote

1 10-ounce bag frozen peaches, thawed and cut into small pieces
3 fresh ripe mangos, or frozen mangos, thawed and cut into small pieces
1 cup unsulfured dried apricots
1/2 cup raisins
1/2 cup soy milk or almond milk
1/4 cup Dr. Fuhrman's Riesling Raisin Vinegar
Mix all ingredients together and refrigerate overnight in a closed container. Notes: This recipe should be made one day in advance. Frozen mangos and peaches are easier to cut when partially thawed rather than thawed completely.

How to Cut Broccoli...

I love broccoli, but, I have no idea how to cut it. Good thing this guy can show us how. Look:

Now that we can cut broccoli, why not give these broccoli inspired recipes a whirl. Enjoy:

Tomato Vegetable Pot Soup

6 cups water
4 tablespoons lentils
1 teaspoon basil
1 teaspoon thyme
1 teaspoon oregano
2 tablespoons Dr. Fuhrman's VegiZest
3 garlic cloves, chopped
8 tomatoes, chopped
1 broccoli stalk, chopped
2 onions, chopped
4 potatoes, chopped
1 pound carrots, chopped
1 cup green beans, chopped
1 cup cabbage, chopped
1 organic celery stalk, chopped

Place all of the ingredients in a large soup pot. Cover and simmer on low heat for one hour or until vegetables are tender.

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.
And hey, broccoli kicks major butt! At least Dr. Fuhrman seems to think so. Check it out:
Sulforaphane, broccoli’s much studied compound, is an isothiocyanate that has a unique mechanism of action. This compound blocks chemical-initiated tumor formation and induces cell cycle arrest in abnormal cells, meaning that it inhibits growth and induces cell death in cells with early cancerous changes in a dose-dependent manner (i.e., the more you eat, the better). Recent studies show that the amount of sulforaphane derived from eating a reasonable amount of broccoli can have dramatic effects to protect against colon cancer.
Okay, that’s it. I’m buying more broccoli right NOW!

Eat These Veggies, or Else!

Zucchini Skillet
3 cups diced sweet potatoes
1/3 cup water
2 cups diced zucchini
1 cup diced red onion
1 cup frozen corn
1/2 cup green onion, sliced
1 red pepper, diced
1 green pepper, diced
1 clove garlic, minced
1/4 cup chopped parsley
1 teaspoon ground cumin
1/2 teaspoon chili powder
In a covered large skillet, saute the sweet potatoes in water for about 10 minutes. Add zucchini, red onions, corn, green onions, red peppers, green peppers, and garlic. Saute in water until vegetables are tender. Add remaining ingredients and allow flavors to blend. Serves 6.

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.

Soy & Green Bean Medley
2 cups fresh cut green beans
1 cup frozen soybeans, thawed
1 cup canned aduki beans, no or low salt
2 scallions, chopped
2 tablespoons currants
1 tablespoon rice vinegar
1 1/2 teaspoons 100% apricot fruit spread
1 teaspoon grated fresh ginger
1/2 teaspoon toasted sesame oil
Steam green beans and soybeans together about 8 minutes or until crisp tender. Remove to bowl and add aduki beans, scallions, and currants. With a wire whisk combine rest of ingredients and toss with bean mixture. Refrigerate for a few hours before serving to let flavors combine. Serves 6.

Some Strawberry Sweets!

Strawberry Banana Nut Freeze
4 bananas, peeled and frozen in advance
1/4 cup soy milk
1/2 bag frozen strawberries (or frozen blueberries)
1/2 teaspoon vanilla extract
4 tablespoons ground flax seed
4 tablespoons crushed walnuts
Add frozen bananas, soy milk, strawberries, and vanilla to Vita-Mix or food processor with S blade and blend into a smooth ice cream consistency. Mix in the flax seed and walnuts. Serves 4.

Strawberry Pineapple Sorbet

1 10-ounce bag frozen strawberries
1/2 cup orange juice or soy milk
4 slices dried pineapple, unsweetened and unsulphured
3 pitted dates
1 cup fresh organic strawberries, sliced
Blend all ingredients except fresh strawberries in a high-powered blender. Pour into sorbet glasses and top with sliced fresh strawberries. Serves 2.

Strawbeany Ice Cream

1 1/4 cups medjool dates, pitted
1 cup frozen strawberries
1/2 cup raw cashews
1/2 15-ounce pinto beans (no or low salt), drained
1 teaspoon vanilla
2 1/2 cups water
1 cup sliced fresh organic strawberries, divided (1/2 cup optional)
1/2 cup fresh blueberries (optional)
To make ice cream: blend dates, frozen strawberries, cashews, beans, vanilla, and water in a Vita-Mix or other powerful blender until well blended. Pour into a bowl and stir in 1/2 cup sliced fresh strawberries. Cover and freeze for about 8 hours until almost set. May be served as is or layered with the berries in a parfait glass. Serves 4

Outbreaks Aside, U.S. Eating More Greens

No doubt, the E. coli outbreak scared the heck out of people, but apparently not THAT much. Because according to this report Americans are actually eating more green vegetables. Maggie Fox of Reuters explains:
An increase in the number of foodborne illnesses caused by contaminated spinach or lettuce over the past 35 years cannot be explained by increases in salad consumption over the same period, U.S. government researchers said on Monday.

They said the findings reinforce the need for local, state and federal health authorities to monitor preparation of leafy green vegetables from the point of harvest all the way through the food preparation process…

…U.S. leafy green consumption rose 17 percent during 1986-1995 compared with the previous decade, but outbreaks of foodborne disease caused by leafy greens increased by 60 percent in that period.

In the 1996-2005 time frame, leafy green consumption rose 9 percent over the prior decade, but foodborne diseases outbreaks increased by 39 percent.
Hey, you got to love news like this. Especially since green veggies are nutritional superstars. Did you know leafy greens sock it to cancer? Dr. Fuhrman explains:
Green vegetables have demonstrated the most dramatic protection against cancer. Cruciferous vegetables (broccoli, brussels sprouts, cauliflower, kale, bok choy, collards, arugala, watercress, and cabbage) contain a symphony of phytonutrients with potent anti-cancer effects.
Just feast your eyes on all these nutrients:

So, why not give these salads a try, a delicious way to get your dose of phytonutrients. Check them out:
Very Veggie Salad
15 ounces or 10 cups mixed greens or baby salad greens
1/2 cup halved cherry tomatoes
1 avocado, cubed
1/4 cup chopped green onions
1 red bell pepper, thinly sliced
left over steamed vegetables (optional)
1/2 15-ounce can lentils, drained, or 1 cups cooked lentils
2 medium carrots, grated
1/4 cup raw sunflower seeds
1/2 cup dressing of choice
Distribute greens, vegetables (except carrots), and lentils on dinner plates. Then distribute grated carrots. Sprinkle with sunflower seeds and pour dressing over salads. Serves 2.

Spinach-Strawberry Salad
3 ounces romaine lettuce
5 ounces organic baby spinach
12 ounces frozen strawberries, thawed, reserving juice
Pile the lettuce and spinach leaves on a plate and lay the defrosted strawberries on top. Pour the juice from the thawed strawberries over the greens. Serves 2.
But, be sure not to sabotage these salads with oily dressings. Not a good idea! More from Dr. Fuhrman:
I know you were told that olive oil is health food. It is not. Keep in mind, oil is processed food, it is not a natural whole food. Oils, even if they are monounsaturated, should not be health food because they are low in nutrients and contain 120 calories per tablespoon, promoting weight gain.

Sure, olive oil and almond oil are improvements over animal fats and margarine, but they still are a contributor to our overweight modern world. Overweight Americans consume and average of three tablespoons of oil in their daily diet, adding and extra 360 calories to their food each day. You need to reach a thinner, ideal weight to achieve maximum protection against heart disease and to reverse heart disease. Use oil, even olive oil sparingly or not at all; certainly, do not have more than one teaspoon per day.
Try these salad dressings instead:
Orange Cashew Dressing
2 peeled navel oranges
1/4 cup orange juice
1/4 cup raw cashews
2 tbsp. of blood orange vinegar or pear vinegar
Blend ingredients until silkly smooth. Use liberally on salad or as vegetable dip. Serves 4-6.

Pistachio Mustard Salad Dressing
1/3 cup raw shelled pistachio nuts
1 tbsp. dijon mustard
2 tbsp. Vegi-Zest or low salt vegetable seasoning
1/4 tsp. garlic powder
1/2 cup unsweetened soy milk
Blend all ingredients until smooth in a high powered blender. Serves 4-6.
Now, if these don’t strike your fancy—or you’re just feeling lazy—why not pay one of these Eating to Live on the Outside favorites a visit:
Personally, I go through more Romaine lettuce and spinach then any rabbit I know!

Relax, Have a Salad...

Walnut-Pear Green Salad
8 ounces (about 8 cups) baby salad mix
2 ounces (about 2 cups) arugula or watercress
1 pear, grated
1/4 cup currants
1/4 cup walnuts, crushed or chopped
2 tablespoons Dr. Fuhrman’s D’Anjou Pear Vinegar or balsamic vinegar
2 teaspoons olive oil
2 pears, peeled and sliced
1/4 cup walnut halves (optional)
Combine greens with grated pear, currants, and walnuts. Toss with vinegar & olive oil. Top with sliced pears and if desired, walnut halves. Serves 2.

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.

Spinach-Strawberry Salad
3 ounces romaine lettuce
5 ounces organic baby spinach
12 ounces frozen strawberries, thawed, reserving juice
Pile the lettuce and spinach leaves on a plate and lay the defrosted strawberries on top. Pour the juice from the thawed strawberries over the greens. Serves 2.

A Health Tip from Poked & Prodded

Julie Upton, RD of Poked & Prodded scoured the country for good health tips. Here’s a great one from Gayle Lanphier, RD. Enjoy:
Make this soup! It’s quick to make using broth, frozen vegetables, canned beans, etc. Low cost, low calorie, high fiber! I take this soup to work for lunch. It is a tasty way to consume vegetables and the high fiber prevents my afternoon hunger snack attack. —Gayle Lanphier, RD, CSSD, LDN; York, Penn.
Vegetable and Bean Soup
1 small onion
2 ribs of celery
1 teaspoon olive oil
1 quart of broth (vegetable, chicken, or beef)
1 pound package of frozen mixed vegetables
1 15-ounce can of diced tomatoes
1 15-ounce can of black beans or kidney beans (rinsed and drained)
Salt, pepper, spices, to taste
Chop the onion and celery into small pieces. Sauté in olive oil. Add broth, frozen vegetables, canned tomatoes, salt, pepper, and spices. Bring to a boil, then simmer for about 10 minutes. Add beans and simmer one minute longer.
Hey, kick the salt and maybe the olive oil too and it’s looking mighty good—don’t you agree?

Smoothie Moves

Chocolate Cherry Smoothie
4 ounces organic baby spinach
1/2 cup soy milk
1/2 cup cherry pomegranate juice
1 tablespoon Dr. Fuhrman's Cocoa Powder or other natural cocoa powder, not Dutch processed
1 cup frozen cherries
1 banana
1 cup frozen blueberries
1/2 teaspoon vanilla extract
2 tablespoons ground flax seeds
2 tablespoons Goji berries (optional)
If using a regular blender, liquefy the spinach with soy milk and juice. Add remaining ingredients and blend about 2 minutes until very smooth. If using a Vita-Mix, blend all at once. Serves 2.

Purple Power Smoothie
1 cup pomegranate juice
2 packed cups organic baby spinach
1/4 medium cucumber*
1/2 cup frozen blueberries
1/2 cup frozen mixed berries
1/2 cup frozen strawberries
2 medjool dates or 4 deglet noor dates, pitted
2 tablespoons ground flax seeds
1 cup ice cubes (optional)
Blend ingredients in Vita-Mix or other powerful blender until smooth. Serves 2.

Orange Berry Greens Smoothie
2 cups organic baby spinach
1 cup frozen blueberries
1 cup pomegranate juice
1/2 cup frozen strawberries
4 pitted dates
1 orange, peeled & quartered
2 tablespoons ground flax seed
Blend all ingredients in a high-powered blender until smooth and creamy. Serves 2.

The People's Soups

Beth’s Tomato-Vegetable Soup
2 red, yellow and/or orange peppers
4 stalks celery
1 large onion
2 heads baby bok choy
3-1/2 pounds assorted types of tomatoes
5 large cloves garlic
2 teaspoons Mrs. Dash
1 teaspoon dill
1/2 cup water
Cut all vegetables, add seasonings and water, and simmer in large, covered pot for 40 minutes, or until vegetables are soft. Remove from stove and process in blender or Vita-Mix. Blend until smooth and frothy. For variation, substitute other spices for Mrs. Dash and dill—or 5 ounces of other green leafy vegetables for baby bok choy. This recipe freezes easily and maintains the body that blending the cooked ingredients achieves. To serve, add brown rice (optional). Serves 6.

Jean’s Broccoli Cheeze Soup
3 medium potatoes, peeled & diced
3 large carrots, peeled & diced
1 bunch broccoli, cut into florets & stems, sliced
2 inches water (just to cover potatoes & carrots in pot)
1 cup plain soymilk
1/2 cup raw cashews
1/2 cup nutritional yeast
1 teaspoon garlic powder
1 teaspoon Mrs. Dash - original blend
1 teaspoon Spike
1/4 teaspoon celery salt (optional)
In large pot, cover diced potatoes and carrots with water and simmer until tender—15 minutes or so. Meanwhile steam broccoli until tender (I have a steamer insert that fits inside the pot I use for the potatoes and carrots). While veggies are cooking, puree cashews and all seasonings in a blender with the soymilk. When potatoes and carrots are done, add them to the cashew mixture and re-blend, adding enough of the hot cooking liquid to make a creamy "cheese" soup consistency (I used almost all of the cooking water.) You might need to do this in batches, depending on your blender. Return pureed soup to pot and stir in broccoli. I couldn't believe the gorgeous color and flavor of this soup—just like the broccoli cheese soup that I used to eat way back when. While this soup doesn't have as many veggies as my usual soups, it's a nice change of pace. Serves 4.

Irene’s Collard Greens Soup

1 onion, finely chopped
1 green pepper, seeded and chopped
2 cloves fresh garlic, chopped
32 ounces water
1/2 vegetable bouillon/low-sodium
1/16 teaspoon fresh black ground pepper
1/16 teaspoon cumin
8 ounces collard greens
Lightly sauté onion, pepper and garlic in a few drops of extra virgin olive oil. Add water/bullion with spices and shredded collard greens. Bring to a boil and then simmer about 30 minutes. Can also add 8 ounces of black eyed peas if you wish. Serves 4.