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

Oatmeal and Fruit Compote

fresh fruits, chopped
raisins or other dried fruits, chopped
soy milk, orange juice or pomegranate juice, to cover for soaking
1 cup old fashioned rolled oats

To make fruit compote: Combine the fresh and dried fruits in a glass jar along with some soy milk or juice for soaking. Cover and refrigerate overnight. In the morning, prepare rolled oats according to directions on package. Add fruit compote to the oatmeal. Serves 2.

Cinnamon Fruit Oatmeal

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

In a saucepan, combine water with the vanilla and cinnamon. 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. Remove from heat when berries are heated through. Cover and let stand for 15 minutes until thick and creamy. Mix in apples, nuts, flax seeds, and raisins. Serves 2.

Blueberry Nut Oatmeal

1 3/4 cups water
1 cup old fashioned rolled oats
1 cup grated apple
2 tablespoons currants
1 tablespoon ground flax seeds
1 cup fresh or frozen blueberries
8 pecan halves, chopped

In a saucepan, bring water to a boil and stir in all ingredients, except blueberries and pecans. Turn heat down and simmer for 5 minutes. Stir in blueberries and pecans. Remove from heat and cover for 2-3 minutes before serving. Serves 3.

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Creole Chicken with Spinach and Rice

1 cup brown rice, uncooked
1/4 teaspoon chili powder
olive oil (small amount)
2 skinless, boneless chicken breast halves, thin sliced crosswise
1 1/2 cups chopped organic celery
1 cup chopped canned tomatoes, (no salt)
10 ounces frozen spinach
1 cup chili sauce (low salt)
1/4 cup chopped onion
1 large green pepper, chopped
2 cloves garlic, minced
1 tablespoon chopped fresh basil or 1 teaspoon dried
1 tablespoon chopped fresh parsley or 1 teaspoon dried
1/4 teaspoon dried crushed red pepper

Cook brown rice according to package directions, adding chili powder to cooking water. Using a paper towel moistened with olive oil, lightly coat a deep nonstick skillet and heat. Cook thin strips of chicken on medium high, turning occasionally, for 3-5 minutes until no longer pink. Add remaining ingredients, bring to a boil and reduce heat to medium. Simmer covered for 10 minutes. Serve over seasoned brown rice. Serves 4.

Southwestern Chicken

1 cup salsa, low sodium
1 cup black beans or red kidney beans, low or no sodium
1 cup fresh or frozen sweet corn
2 tablespoons fresh chopped cilantro
2 skinless, boneless chicken breasts

Preheat oven to 350 degrees. Mix salsa, beans, corn, and cilantro together. Spoon 1/2 of the salsa mixture over the chicken and marinade for at least one hour. Bake chicken for 30 minutes or until cooked through. Slice the chicken breasts and top with remaining salsa mixture. Serves 4.

Dijon Chicken

2 boneless and skinless chicken breasts
4 tablespoons fresh lime juice
2 tablespoons vegan Worcestershire sauce (found in health food stores)
4 teaspoons Dijon mustard
2 cloves garlic, minced

Trim all fat from chicken breasts. Mix together lime juice, Worcestershire sauce, Dijon mustard, and garlic. Reserve half and pour the rest over chicken and marinate for 1/2 hour. Broil on low or grill for 7 minutes per side or until cooked through. Serve with rest of marinade spooned over top. Pair this recipe with California Creamed Kale or Lemon Zest Spinach. Serves 2.

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Romaine, Spinach, Watercress Salad with Fruit and Nuts

Blasamic Vinaigrette
1/2 cup water
6 tablespoons roasted garlic rice vinegar
4 tablespoons olive oil
4 tablespoons balsamic vinegar
4 tablespoons 100% grape fruit spread or raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder

Salad
1 head (about 6 cups) romaine lettuce, shredded
5 ounces (about 5 cups) organic baby spinach
1/2 bunch watercress leaves
1 apple, grated
1 pear, grated
4 tablespoons chopped walnuts
1/4 cup raisins or currents (optional)

Blend all vinaigrette ingredients together in a high powered blender. Combine salad ingredients. Toss salad with light amount of vinaigrette. Serves 2.

Green Velvet Vegetable Salad

Green Velvet Dressing
3/4 cup water
1/2 cup fresh lemon juice
1/2 cup raw tahini (pureed sesame seeds)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh dill
4 tablespoons raw cashews
2 tablespoons Dr. Fuhrman’s VegiZest
1/2 tablespoon chopped fresh tarragon (optional)
2 teaspoons Bragg Liquid Aminos or low sodium soy sauce
2 cloves garlic, chopped


Salad
10 ounces (about 10 cups) mixed salad greens
1/2 cup shredded zucchini
1/2 cup fresh or frozen corn
1/2 cup diced red bell pepper
1/4 cup chopped scallions
1 cup sprouts (assorted varieties)

Blend all dressing ingredients in a high powered blender until smooth. Serves 2.

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We all know garlic is good for us, but new research has determined that fresh garlic is best. More from WebMD:

Researchers in Japan compared fresh garlic with garlic preserved in water, alcohol, and vegetable oil, specifically measuring a key ingredient called allicin. Allicin is the main active ingredient in garlic and the chemical responsible for its characteristic smell.

Allicin is widely promoted for its antibacterial properties. Some studies have shown that allicin helps fight infections and may help prevent bacteria-related food poisoning. Other research has suggested that the compound can help against blood clots and certain cancers.

Allicin is fragile and disappears quickly, leading the study's researchers to question whether various storage methods would affect its levels.

The team's experiments revealed that fresh crushed garlic is more stable and maintains higher levels of allicin than preserved versions.

I love garlic! If you do too, give this recipe a try:

Southern-Style Mixed Greens

1 cup water
1 clove garlic, minced
dash of black pepper
1 15-ounce can black eyed peas (no or low salt)*, rinsed and drained
1 cup chopped yellow peppers
1 cup chopped tomato
1/3 cup chopped fresh parsley
1/4 cup chopped red onion
1/4 cup balsamic vinegar or low fat dressing
10 ounces (about 7 cups) mixed salad greens

Combine water, garlic, and black pepper in a large saucepan; bring to a boil. Add black eyed peas; cover and simmer over low heat for 10 minutes. Drain. In a bowl, combine black eyed peas with yellow peppers and next four ingredients. Cover and chill for 3 hours or overnight. Serve over salad greens. Serves 2.

And it keeps vampires away too!

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