Disease Proof

For the average U.S. consumer, getting the equivalent of one-seventh of a week’s calories from chicken, fish or vegetables instead of red meat or dairy will do more to reduce greenhouse gas emissions than buying all local, all the time, the researchers say. Crunching the numbers revealed that delivery to the consumer accounts for only 1 percent of red meat–associated emissions. But the production path to red meat and dairy products is clouded with nitrous oxide and methane emissions, mainly from fertilizer use, manure management and animal digestion.

“Methane and nitrous oxide production are huge in agriculture,” says the study’s first author Christopher Weber of Carnegie Mellon University in Pittsburgh. These greenhouses gases are often left out of similar analyses, which have tended to focus solely on carbon or energy use. “That misses a huge part of the picture,” Weber says.

Weber, who conducted the study with colleague, H. Scott Matthews, notes that they aren’t trying to downplay the benefits of buying local. “I shop locally,” he says. “But there’s been so much emphasis on food miles. We felt it was important to look at the whole life cycle.”

Using data from the U.S. departments of Commerce, Agriculture, Transportation and other sources, Weber and Matthews modeled the total greenhouse gas emissions generated in making and moving all sorts of foods from cereals to fish to cheese. The work, to appear in the May 15 Environmental Science & Technology, paints a broad brush, cautions Weber. Because the model uses Commerce Department data, the food categories are defined by Commerce Department food sectors. So while cheese and milk are considered separately, fruits and vegetables are put in the same category.

You don’t have to be a “hippie” or a “tree hugger” to be mindful of how your lifestyle impacts the planet. I’m happy I don’t eat meat or dairy.

I'm a creature of habit. This is what I eat for breakfast most mornings. Make it yourself and let me know what you think:

2 ripe bananas
1 teaspoon chopped walnuts
1 teaspoon raw sunflower seeds
1 teaspoon raw sesame seeds
1 teaspoon ground flaxseed
2 teaspoons nutritional yeast
4 big leaves of Romaine lettuce
6 dates
1/2 cup of unsweetened almond milk or unsweetened soy milk
4 heaping teaspoons of unsweetened cocoa powder
1/2 cup chopped frozen spinach
1/2 ripe avocado

Blend until smooth.

2 eggs
2 tablespoons unsweetened soy milk
1/2 medium bell pepper, diced
2 green onions, chopped
1/2 cup diced fresh tomatoes
1/2 cup diced fresh mushrooms
1 tablespoon Dr. Fuhrman’s VegiZest or other no salt seasoning
1 teaspoon Spike or other no salt seasoning
4 ounces organic spinach, coarsely chopped or baby spinach

Beat eggs with soy milk. Water sauté the peppers, onions, tomatoes, mushrooms, VegiZest, and Spike until vegetables are tender. Add spinach to wilt. Cook most water out of vegetables, then add eggs and scramble until cooked through. Serves 1.

Gazpacho Summer Soup

1 large cucumber, peeled and sliced into large pieces
1 large red bell pepper, seeded and sliced into large pieces
1 14-ounce diced or chopped tomatoes, no salt added
1 cup roasted red peppers, in vinegar, low sodium (drained)
2 cups tomato juice, low sodium
1 12-ounce jar mild or medium salsa, low sodium
1/2 cup fresh cilantro
2 tablespoons red wine vinegar
1 tablespoon Dr. Fuhrman’s VegiZest
cucumber slices (optional)

Place cucumbers and fresh red bell peppers in a food processor. Pulse until chopped in small pieces. Add canned tomatoes and roasted red peppers. Pulse a couple of more times until finely chopped. Add tomato juice and rest of ingredients and pulse until well mixed. Cover and chill for at least 2 hours for flavors to mingle. Before serving, garnish with cucumber slices, if desired. Serve chilled. Serves 3.

Chard and Vegetable Medley

1/2 cup water, divided
4 cloves garlic, minced or pressed
1 medium onion, coarsely chopped
2 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon Spike no salt seasoning
4 small yellow squash, cut into 1/2 inch slices
2 bunches Swiss chard, red and green, coarsely chopped
1 large red bell pepper, cut into 1/2 inch slices
1 cup halved cherry tomatoes
2 tablespoons balsamic vinegar

Place garlic, onion, VegiZest, Spike, and yellow squash in a large soup pot with 1/4 cup water. Bring to a high simmer. Cook until onion is soft, about 3 minutes. Add remaining vegetables, along with another 1/4 cup water, and simmer covered for about 12 minutes or until tender. Drain vegetables, reserving liquid. Add balsamic vinegar to liquid and reduce over high heat until syrupy. Pour over vegetables. Serves 4.

1 cup walnuts
1 cup sunflower seeds
1 cup pecans
1 cup pumpkin seeds
1 cup raisins
1 cup dates, chopped
1 cup unsulfured dried apricots, chopped

Mix together and store for snack food.

Goji Oat Clusters

1 1/2 bananas
1 cup unsweetened applesauce
2 teaspoons vanilla extract
3/4 cup date sugar
2/3 cup whole wheat flour
1 1/4 teaspoons arrowroot powder
2/3 cup raw walnuts, ground
2 teaspoons cinnamon
1/2 teaspoon nutmeg
3/4 cup oats
1/4 cup Goji berries
1/4 cup raisins or currants
6 dates, pitted and chopped
1/2 cup raw walnuts. chopped

Preheat oven to 375 degrees. Blend bananas, applesauce, vanilla, and date sugar in blender until creamy. In a large mixing bowl, combine the flour, arrowroot powder, ground nuts, cinnamon and nutmeg. Add the blended wet ingredients to the dry ingredients and mix well. Stir in oats, Goji berries, raisins, dates, and chopped nuts. Bake for 10 minutes.

Applenut Flax Bars

1 cup oats
4 large medjool dates, pitted and chopped
1 apple, peeled, cored, and chopped
1/2 cup raisins
1/2 cup Brazil nuts, chopped
1/4 cup vanilla soy milk
2 tablespoons ground flax seeds
2 tablespoons raw cashew butter

Preheat oven to 300 degrees. Mix all ingredients together and press into a 9X9 glass baking dish. Bake for 30 minutes. Remove from oven and press once again. Allow to cool before slicing.

Baba Ganoush Salad

Baba Ganoush
1 eggplant
1 cup garbanzo beans, cooked or canned
2 tablespoons raw tahini
2 tablespoons lemon juice
4 cloves garlic, finely chopped
1/3 cup bean liquid from can of garbanzo beans, or water
1 teaspoon Bragg Liquid Aminos

Salad
10 ounces organic spinach
3 shiitake mushrooms, thinly sliced
1/4 onion, thinly sliced
1 cup cherry tomatoes
1 medium cucumber, chopped
1 medium red bell pepper, chopped

Prick eggplant and bake on baking sheet at 350 degrees for 45 minutes. Scoop out eggplant meat. In a blender or Vita-Mix combine eggplant, garbanzo beans, tahini, lemon juice, garlic, bean liquid, and liquid aminos. Blend until smooth. Combine salad ingredients and toss with dressing. This can also be served with whole wheat pita or stuffed in a wrap. Serves 4.

Beet and Fresh Herb Vegetable Salad w/ Fruit and Nuts

4 cups romaine lettuce, torn into pieces
4 cups mixed greens
4 cups organic spinach
1 cup endive, chopped
1 small beet, peeled and grated
1/2 medium cucumber, peeled if not organic and sliced
1 apple, chopped
1/2 tomato, chopped
1/2 cup fresh or frozen peas, thawed
1/2 small sweet onion, thinly sliced
1/4 cup cilantro, chopped
1/4 cup fresh oregano, chopped
1/3 cup fresh basil, chopped
1/4 cup sunflower seed nuts
1/4 cup sliced almonds
edible flower petals, such as marigolds (optional)
1/2 avocado, sliced
Dr. Fuhrman’s Spicy Pecan Vinegar or rice vinegar, to taste

Pile romaine lettuce, mixed greens, spinach and endive in a bowl, then add rest of ingredients except the nuts, avocado, flower petals and vinegar . Toss to mix, then sprinkle with the nuts and flower petals and place the avocado slices on top. Sprinkle the vinegar over all or over individual portions. Serves 4.

Citrus Avocado Salad with Dijon Fig Dressing

Salad
12 ounces romaine lettuce, washed and torn in bite-sized pieces
1 avocado, sliced
1/2 sweet onion, sliced in thin rounds
2 oranges, peeled and sliced in rounds
1 cup grape tomatoes, halved
1/2 cup walnuts

Dressing
3 tablespoons water
1 tablespoon Dr. Fuhrman's VegiZest
1/3 cup Dr. Fuhrman's Black Fig Vinegar
1 tablespoon Dijon mustard
2 tablespoons raw almond butter
1 tablespoon ketchup, low sodium
1 tablespoon minced garlic

Whisk dressing ingredients together until smooth and pour over salad. Serves 4.

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.

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

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!

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.

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

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:

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:

• Just Salads
• Salad Creations
• Green Tango

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.

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?

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.

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.

Romaine with Cashew Butter and Fruit

6 large romaine lettuce leaves
2 tablespoons raw cashew butter
1 cup organic sliced strawberries
2 kiwis, sliced

Spread a thin layer of cashew butter in each romaine leaf. Place berries and kiwi on top. Serves 2.

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 (a vegan alternative)

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

Mashed Red Potatoes

6 medium red potatoes, peeled if not organic
3 tablespoons unsweetened soy milk
6 ounces fresh organic spinach
2 tablespoons fresh parsley, chopped or 1 teaspoon dried

Cut potatoes into two inch pieces and place in pot. Cover with water & boil, covered, until fork tender. Drain, place in a bowl and mash with a potato masher. Add soy milk and whip with a beater until creamy & smooth. Wilt spinach over low flame. Mix spinach and parsley into potatoes. Serve with White Wine and Onion Gravy or Vegan Gravy. Serves 6.

Creamy Banana Smoothie

1 banana
1 cup fortified soy milk or fat free milk
1 cup frozen strawberries or blueberries
1 tablespoon ground flax seeds

Blend all ingredients together in a Vita-Mix or other powerful blender.

Orange Banana Berry Smoothie

2 peeled oranges
1 banana
1 10-ounce bag of frozen strawberries
1 tablespoon ground flax seeds

Blend all ingredients together in a Vita-Mix or other powerful blender.

Banana Split Smoothie

1 banana (fresh or frozen)
5 whole strawberries (fresh or frozen)
1 tablespoon Dr Furhman's Cocoa Powder
6 ice cubes
1/4 cup unsweetened soy milk
5 halves walnuts

Blend all ingredients together in a Vita-Mix or other powerful blender.

Hey folks. Won’t you give my Banana Cream Pie a try? I came up with the recipe and Marian—Dr. Fuhrman’s chef—helped perfect it. Let me know what you think! Take a look:

Crust
1 cup oats
1/2 cup unsweetened soy milk
3 tablespoons raw tahini
1 very ripe banana

Filling
2 very ripe large bananas
1/2 cup unsweetened vanilla soy milk
12-15 medjool dates
1/2 avocado, peeled and pitted
4 large romaine lettuce leaves (or other lettuce)
1 tablespoon ground flax seed (optional)
1 teaspoon raw sunflower seeds (optional)
1 teaspoon unhulled sesame seeds (optional)
1 teaspoon chopped walnuts
1/2 teaspoon vanilla extract

Cream Topping
1 1/2 cups raw cashews
3/4 cup unsweetened vanilla soy milk
8 medjool dates
unhulled sesame seeds (optional)

Preheat oven to 350 degrees. Crust: Blend oats into a flour. Blend banana. In a bowl, thoroughly combine blended oats, banana, tahini, and soy milk. Spread dough in a glass pie dish until bottom and sides are covered. Bake for 10 minutes, then remove and cool. Filling: Blend all ingredients in a high-powered blender. Spoon mixture into pie crust and bake for 40 minutes. Let cool. Cream Topping: Blend cashews, soy milk, and dates together in a high-powered blender. Spoon over entire surface. If desired, sprinkle with sesame seeds. Serves 8.

And yes, the bananas I used were Dole organic bananas, which I might add. You all should be looking for—hint, hint, wink, wink! Operation Banana Hunt is still on!

Sherry Kale

1 large bunch kale
1 large onion, chopped
4 cloves garlic, minced
1 tablespoon olive oil
1/4 cup sherry wine vinegar
1/4 teaspoon allspice
1/4 teaspoon basil
1/4 teaspoon oregano

Strip the kale leaves from the main stem. Chop leaves. Saute' the onion and garlic in olive oil over medium heat for 5 minutes. Add the vinegar, allspice, basil, oregano, and chopped kale and saute', stirring occasionally until kale is tender, about 15 minutes. Serves 4.

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.

Hawaiian Sweet Potato Pudding

4 medium sweet potatoes (use organic for a sweeter taste)
1 cup orange juice
canned sliced pineapple (unsweetened), drained well
1 tablespoon date sugar (optional)

Preheat oven to 400 degrees. Prick sweet potatoes with a fork. Bake for 1 hour or until soft. Let cool and peel off skin. Mash sweet potatoes in a food processor or high powered blender with orange juice and date sugar, if desired. Spread mixture into a 9X9 inch glass baking dish. Cover with pineapple slices. Bake at 350 degrees for 1/2 hour. Serves 4.

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.

Raw Fruit and Vegetables

4 ounces fresh organic baby spinach
1 Granny Smith apple, chopped
6 organic strawberries, chopped
1/2 cup blueberries

Arrange spinach on a plate and top with fresh fruit. Serves 1.

Pecan Maple Apple Salad

3 green apples, peeled and cored
10 ounces mixed baby greens
1/2 cup raw pecans, chopped
1/2 cup currants
2 tablespoons pure maple syrup
1/4 cup Dr. Fuhrman's Spicy Pecan Vinegar

Shred apple into greens using a grater or peeler. Add the chopped pecans and currants. Combine maple syrup and vinegar. Pour over salad. Mix all ingredients together thoroughly. Serves 2.

Bluevado Pie

Crust
10 date/coconut rolls (remove almonds)
1 1/2 cups Familia, original swiss baby muesli, no added sugar (found in supermarkets)

Filling
10 ounces frozen blueberries
10 pitted dates, chopped
4-5 bananas
1 Haas avocado
1 teaspoon unsweetened shredded coconut

Crust: In a bowl, thoroughly blend the date/coconut rolls and muesli. Transfer mixture to pie plate, pressing down to make pie crust.

Filling: In a high powered blender, blend all filling ingredients, except for coconut, until smooth. Pour into the pie crust. Sprinkle with coconut. Cover and freeze for at least 3 hours before serving.

Easy No-Bake Thumbprint Cookies

3 1/2 cups rolled oats
8 medjool dates, pitted and chopped
1 1/3 cups unsweetened soy milk
1 1/2 cups raw almond butter
3/4 cup coconut, reserving 1/4 cup (optional)
100% all-fruit preserves

Grind oats slightly in a high-powered blender. Pour into a bowl and mix with dates, soy milk, almond butter, and coconut. Form into balls and press down in middle with thumb and place a small amount of fruit preserves in the indentation or roll in reserved coconut. Refrigerate before eating.

Healthy Chocolate Cake

Cake
1 2/3 cups whole wheat pastry flour
1 teaspoon baking powder
3 teaspoons baking soda
3 1/2 cups pitted dates, divided
1 cup pineapple chunks in own juice, drained
1 banana
1 cup unsweetened applesauce
1 cup shredded beets
3/4 cup shredded carrots
1/2 cup shredded zucchini
3 tablespoons Dr. Fuhrman's Cocoa Powder or other natural cocoa powder
1/2 cup currants
1 cup chopped walnuts
1 1/2 cups water
2 teaspoons vanilla extract

Chocolate Nut Icing:
1 cup raw macadamia nuts or raw cashews, unsalted
1 cup vanilla soy milk
2/3 cup pitted dates
1/3 cup brazil nuts or hazelnuts
2 tablespoons cocoa powder
1 teaspoon vanilla extract

Cake: Preheat oven to 350 degrees. Mix flour, baking powder, and baking soda in a small bowl. Set aside. In blender or food processor, puree 3 cups of the dates, pineapple, banana, and applesauce. Slice remaining 1/2 cup dates into 1/2 inch thick pieces. In large bowl, mix sliced dates, beets, carrots, zucchini, cocoa powder, currants, walnuts, water, vanilla and flour mixture. Add the blended mixture and mix well. Spread in a 9.5" X 13.5" nonstick baking pan. Bake for 1 hour or until a toothpick inserted into the center comes out clean.

Icing: Using a high powered blender*, combine all icing ingredients until smooth and creamy. Place a dollop over warm cake and serve. If desired, you may spread on cooled cake instead.

Thai Chicken Stir-fry

2 cups cooked brown rice
2 chicken breasts, skinless and boneless
4 cloves garlic, cut in half
1/2" slice fresh ginger root
1/2 bunch chopped fresh mint
12 fresh basil leaves
1/2 bunch chopped cilantro, optional
2 1/2 cups carrot juice
2 1/2 teaspoons arrowroot powder
2 bags oriental frozen vegetables
1 whole onion, sliced
1/2 pound sliced shiitake mushrooms
1 bag broccoli florets
1 can bamboo shoots, drained
2 teaspoons Spike seasoning, or other no salt seasoning
2 tablespoons Dr. Fuhrman's VegiZest
1/2 teaspoon curry powder, optional
3 tablespoons natural peanut butter, no salt
1/2 cup light coconut milk
1/4 cup raw cashews, chopped

Cook brown rice according to directions and set aside until ready to serve. Very thinly slice chicken. Lightly brown chicken over high heat. Turn down heat to medium and cook until done. Do not overcook chicken; when pricked with fork and juice runs clear the chicken is cooked. Remove to a plate and set aside. In food processor, finely chop garlic, ginger root, mint, basil, and cilantro, reserving some for top, if desired. Mix carrot juice w/ arrow root powder. Place all ingredients (except for peanut butter, coconut milk, and cashews) into a wok or large skillet. Cook on high heat, covered, stirring often, until vegetables are just tender and chicken cooked through about 10-15 minutes. Push vegetables aside and add peanut butter, stirring to blend with liquid. Toss to distribute. Add coconut milk and heat until hot. Place chicken on the brown rice, cover with vegetable mixture and top with chopped cashews. Also delicious topped with the fresh herbs. Serves 4.

Salmon Salad Nicoise

Salad
1/2 cup wild salmon, canned or left over, flaked
2 cups green beans, cooked
1 cup cooked and cubed potatoes
1/2 cup chopped bell pepper
1/2 cup shredded carrots
1/4 cup thinly sliced sweet onion
1/2 cucumber, cut into small cubes
1 large tomato, coarsely chopped
2 cups mixed salad greens or baby greens
2 cups romaine lettuce, torn in small pieces

Dressing
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
1 tablespoon olive oil
2 teaspoons Dr. Fuhrman's VegiZest
2 tablespoons orange juice
1 teaspoon garlic powder

Prepare all salad ingredients. Whisk dressing ingredients and toss with salad mixture and serve. Serves 2.

Baked Apricot Garlic Turkey Tenderloins

4 apples, quartered
2 oranges, quartered
1 onion, peeled and quartered
2 tablespoons fresh thyme
20 fresh sage leaves
2 whole turkey tenderloins or 6 turkey scallops, sliced very thin
1/2 cup apricot spreadable 100% fruit
2 teaspoons Bragg Liquid Aminos
3 teaspoons Spike seasoning (no salt) or other no salt seasoning
6 cloves garlic, pressed

Preheat oven to 375 degrees. Cut apples in quarters and slice core out leaving flat. In baking pan arrange apples, oranges, and onion close together. Lay herbs on top of fruit. Place tenderloins on top of fruit, onion, and herb mixture. If using turkey scallops, fan out three scallops on top of each other and place over apple, orange, onion and herb mixture, and do the same for the remaining three. Mix apricot spread, liquid aminos, Spike and garlic. Generously spread turkey with sauce. Cover loosely with foil and bake for 30-35 minutes until turkey juices run clear when pricked in center with a fork. Serves 6.

Coconut Fruit Salad

1 cup cantaloupe, cut into bite sized pieces
1 cup honeydew melon, cut into bite sized pieces
1 cup pineapple, cut into bite sized pieces
1/2 cup green grapes, cut in half
1/2 cup red grapes, cut in half
1 pint organic strawberries, cut in half or quarters
1/2-1 pint blueberries
1/2 cup unsweetened shredded coconut, divided

Mix all ingredients together, reserving 1/4 cup of coconut. Sprinkle the reserved coconut over the top for a beautiful looking fruit salad. Serves 6.

The Big Chopped Salad

Savory Tomato Dressing
1 cup pasta sauce, no or low salt
3 tablespoons raw almond butter
2 tablespoons your choice of Dr. Fuhrman’s Vinegars, balsamic or any other vinegar
1 tablespoon Dr. Fuhrman's VegiZest (optional)

Salad Vegetables
20 ounces or 10 cups bunches romaine lettuce, washed, dried, and shredded
1 red bell pepper, chopped
1/2 cup garbanzo beans, cooked or canned
3 stalks organic celery, chopped
1/4 purple onion or sweet onion, thinly sliced
1/2 medium cucumber, cubed
1 medium tomato, cubed, or grape or cherry tomatoes halved
1 medium avocado, cubed

Whisk the four dressing ingredients, blending thoroughly. Toss dressing with salad ingredients and serve. 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.

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.

Tuscan Beans & Greens Soup

1 cup sun-dried tomatoes
1/2 cup unsweetened soy milk
1 15-ounce can diced tomatoes, no salt, with liquid
1 cup chopped onions
2 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon dried crushed rosemary
1 15-ounce can white beans, no or low salt, with liquid
3 cups low sodium vegetable broth
6 cups chopped collard greens
1 tablespoon Dr. Fuhrman's Black Fig Vinegar
1/2 teaspoon freshly ground black pepper

Soak the sun-dried tomatoes in soy milk overnight to get soft. When ready to make soup, chop the tomatoes finely. Set aside. 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 sun-dried tomatoes, soy milk, basil, oregano, and rosemary. Add the beans, diced tomatoes, and vegetable broth. Bring to a boil. Add the greens, lower heat and simmer for about 20 minutes. Before serving, stir in the vinegar and black pepper.

Sweet Beet Soup

3 cups water
1 16-ounce can low sodium vegetable broth
2 tablespoons Dr. Fuhrman's VegiZest
4 cups carrot juice
1 cup organic celery juice
3 beets with greens
2 medium onions
3-4 medium sized sweet potato or yams, peeled and diced

Put water, broth, VegiZest, carrot and celery juice in a pot and simmer. Grate beets and onions with food processor and add. Then add the bite-sized pieces of sweet potato and the sliced beet greens. Cook on low heat for one hour. Blend half the soup, leaving some chunky parts, so it becomes thicker and still has chunks of potato.

It’s over at A Penny Closer. *Remember, not all recipes are Fuhrman-friendly.

Healthy Pancakes

1 cup great northern beans (no or low salt), drained
2 egg whites
1 cup unsweetened soy milk
1 teaspoon vanilla
10 pitted dates
1/2 cup oat bran
1/4 cup buckwheat flour
1 cup blueberries or 1 banana, sliced
pure maple syrup

Blend beans, egg whites, soy milk, vanilla, and dates in a blender until smooth. Add oat bran and buckwheat flour and blend. Fold in blueberries or banana. Pour batter by 1/4 cupfuls onto a hot, non-stick or lightly oiled griddle. When bubbles form on top of pancakes, flip. Cook until golden. Serve with pure maple syrup. Serves 2.

Wille's Wild Blueberry Hot Breakfast

2 cups frozen wild blueberries
1/2 cup vanilla soy milk
1/4 cup unsweetened shredded coconut, lightly toasted
1/4 cup chopped walnuts
1/4 cup currants
1 banana, sliced

Heat frozen blueberries and soy milk until warm. Add remaining ingredients and stir well. Serves 1.

Pomegranate Muesli

1/2 cup pomegranate juice
1/4 cup oats, steel cut or old fashioned (not quick or instant)
1 apple, peeled and grated
4 raw cashews, coarsely chopped
4 raw hazelnuts, coarsely chopped
1/2 cup halved grapes
1/2 cup cubed cantaloupe
1/2 cup sliced fresh organic strawberries
1 tablespoon currants
1 tablespoon ground flax seeds

Soak oats in pomegranate juice overnight in refrigerator. Oats will absorb the liquid. In the morning, combine oats with remaining ingredients. You may add or substitute any fruits you desire. Serves 2.

It’s over at Christmas Recipes. *Remember, not all recipes are Fuhrman-friendly.

Braised Kale and Squash with Pumpkin Seeds

2 bunches kale
1 medium butternut squash or small pumpkin
1 medium red onion, coarsely chopped
6 cloves garlic, sliced
2 tablespoons Dr. Fuhrman's VegiZest
2/3 cup water
2 tablespoons Dr. Fuhrman's Black Fig Vinegar
1 cup pumpkin seeds or sunflower seeds, lightly toasted

Strip kale from stems. Discard stems. Wash leaves well, and coarsely chop. Peel, seed, and cube butternut squash or pumpkin. Place kale, squash, onion, garlic, and VegiZest in a large pot with water. Cover and steam over low heat for 20 minutes or until squash is tender. Add vinegar and toss. Serve sprinkled with lightly toasted pumpkin or sunflower seeds. Toast seeds in oven at 300 degrees for 5 minutes, or until lightly toasted. Serves 6.

Brussels Sprouts Polonaise

6 cups Brussels sprouts
1/4 cup soft tofu
2 tablespoons lemon juice
2 tablespoons date sugar
1 clove garlic, minced
1 tablespoon Dr. Fuhrman's VegiZest
1/2 cup fresh parsley, snipped & divided
1/2 cup plain soy milk

Cut large sprouts in half and steam for 8 minutes until tender. Blend tofu, lemon juice, date sugar, garlic, VegiZest, 1/4 cup parsley, and soy milk in blender and pour over sprouts. Sprinkle with remaining parsley. Serves 3.

Doubly Delicious Greens

1 large bunch bok choy, chopped
1 large bunch Swiss chard, chopped
1 medium onion, coarsely chopped
2 cloves garlic, chopped
1 15-ounce can diced tomatoes (no salt)
2 cups shiitake and/or baby bella mushrooms, sliced
1/2 teaspoon dried Italian herb seasoning

Place bok choy, Swiss chard, onions, and garlic in a large steamer and steam until almost tender, about 10 minutes. In a large pot add tomatoes, mushrooms, steamed greens mixture, and seasoning. Simmer over low heat for 5 minutes, stirring occasionally. Serves 8.

Polenta Vegetable Casserole

2 cups fresh organic baby spinach
1 cup zucchini, chopped
1 cup broccoli, chopped
1 cup red pepper, chopped
1 cup green pepper, chopped
1 cup fresh tomatoes, chopped
1 cup fresh mushrooms, chopped
1 medium onion, chopped
1 tablespoon oregano
1 tablespoon basil
6 cloves garlic, chopped
1 tablespoon Dr. Fuhrman's VegiZest or other no salt seasoning
1/8 cup water
3/4 jar pasta sauce, no or low salt

Polenta
6 cups water
1 1/2 cups sun-dried tomatoes, soaked overnight & cut into small pieces
4 cloves garlic, minced
2 cups cornmeal

Cheese topping
1 cup soy mozzarella cheese, grated

Preheat oven to 350 degrees. Saute' vegetables, herbs and seasonings in water for 15 minutes until the vegetables are tender, adding more water if needed to prevent sticking. Mix in pasta sauce, reserving 1/4 cup. Meanwhile, bring 6 cups of water, sun-dried tomatoes and minced garlic to a boil. Then slowly add cornmeal, stirring constantly on low heat for 5 minutes until the cornmeal thickens. Spread 1/4 cup pasta sauce over bottom of 8 X 11 baking pan, then spread a layer of polenta over the sauce. Place a layer of the vegetable/sauce mixture on the polenta and then another layer of polenta and vegetable/sauce mixture. Sprinkle grated cheese over top. Bake in oven for 20 minutes until heated through. Serves 8.

No Pasta Vegetable Lasagna

Lasagna noodles
2 large eggplants, sliced 1/4" lengthwise
3 small zucchini, slice lengthwise as thin as you can
3 small yellow squash, slice lengthwise as thin as you can

Tofu ricotta
1 package soft tofu
1 small onion, cut in quarters
4 cloves garlic
1 bunch fresh basil leaves
1 1/4 pounds firm tofu
4 tablespoons Dr. Fuhrman's VegiZest
2 tablespoons dried Italian herbs
1 cup grated soy mozzarella cheese

Vegetables
2 bunches broccoli florets & peeled stems, coarsely chopped
4 cups sliced mushrooms, a mixture preferable (shiitake, cremini, oyster)
4 medium bell peppers (a mixture of red, yellow & orange), chopped
1 7-ounce bag organic baby spinach
3 cups pasta sauce, no or low salt
fresh basil, shredded

Preheat oven to 350 degrees.

Lasagna noodles
Bake eggplant, zucchini and squash slices for 10 minutes until flexible but not completely cooked.

Tofu ricotta
Process soft tofu, onion, and garlic until pureed. Add 1 bunch basil leaves and pulse to coarsely chop. Squeeze firm tofu to remove excess water and crumble. Mix pureed tofu and crumbled tofu. Add VegiZest, Italian herbs, and grated soy mozzarella cheese.

Saute vegetables
Saute broccoli, mushrooms. peppers, and spinach over low heat for 5 minutes, without water, just until tender.

Assemble
Spread a thin layer of pasta sauce on bottom of a baking dish. Layer eggplant slices, then sauteed vegetables, tofu ricotta, squash and zucchini slices and spread with pasta sauce. Repeat layers ending with tofu ricotta. Spread pasta sauce on the top and bake, uncovered, for 1 hour or until very hot and bubbly. Garnish with shredded fresh basil. Serves 8.

It’s over at Elementary Chef. *Remember, not all recipes are Fuhrman-friendly.

Almond Fudge

1/2 cup dates, pitted
1/4 cup plain soy milk
1 cup raw almond butter
1/2 cup raw cocoa powder
1/2 cup unsweetened shredded coconut
1 teaspoon vanilla extract

In a food processor, chop dates and raisins until very fine. Mix the remaining ingredients with the dates and raisins. Press into an 8" X 8" glass baking dish and refrigerate. Serves 8.

Wild Apple Crunch

6 apples, peeled and sliced
3/4 cup chopped walnuts
8 dates, chopped
1 cup currants or raisins
3/4 cup water
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
juice of 1 orange

Preheat oven to 375 degrees. Combine all ingredients except the orange juice. Place in a baking pan and sprinkle the juice of the orange on top. Cover and bake at 375 degrees for about one hour until all ingredients are soft, stirring occasionally. Note: You can also simmer this for 30 minutes on top of the stove in a covered pot, stirring occasionally. Serves 8.

Mango Pudding

1/4 cup slivered almonds
2 ripe mangoes, peeled & cut into pieces
1 banana
1 tablespoon date sugar
1/8 cup coconut, unsweetened shredded
1/2 teaspoon vanilla
1/4 cup currants (optional)
1/8 teaspoon cinnamon (optional)

Grind almonds in a Vita-Mix or other powerful blender until finely chopped. Add mangoes and rest of ingredients, except currants and cinnamon, and blend until smooth and creamy. Place in a bowl, add currants if desired, and stir. Sprinkle with cinnamon, if desired. Chill for at least 2 hours before serving. Serves 2.

Got Greens Smoothie

3 ounces fresh organic baby spinach
2 cups fresh or frozen pineapple cubes
3 kiwis
1/2 avocado
1 banana

Blend all ingredients in a Vita-Mix or other powerful blender until smooth and creamy.

Green Citrus Smoothie

1 orange, peeled
1 cup fresh pineapple
8-10 ounces romaine or leaf lettuce
1 tablespoon Dr. Fuhrman's Blood Orange Vinegar

Blend all ingredients together.

Eat Your Greens Fruit Smoothie

5 ounces organic baby spinach
1 medium banana
1 cup frozen or fresh blueberries
1/2 cup soy milk
1/2 cup pomegranate juice or another unsweetened fruit juice
1 tablespoon ground flax seeds

Blend all ingredients in a Vita-Mix or other powerful blender until smooth and creamy.

Listen up folks. This one is mine—SO YOU BETTER LIKE IT! Seriously, I hope you enjoy it…or else. Take a look:

Zucchini or Carrot Bread

20 dates
1 cup unsweetened soymilk
2 very ripe bananas (3 if small)
1 tablespoon raw sunflower seeds
2 tablespoons ground flaxseed
2 cups quick oats (blended into flour)
2 cups quick oats
2 heaping teaspoons ground cinnamon
1 cup chopped walnuts
1 cup raisins
2 cups shredded zucchini (or carrots)
1 tablespoon vanilla extract

Blend dates, soy milk, bananas, sunflower seeds, and flaxseed until smooth. Add all ingredients into large mixing bowl. Mix well (more oats may be needed to thicken mixture). Spread in baking pan 1 1/2 inches thick (rub pan with a little blended oats to help prevent sticking). Preheat oven to 350 degrees. Bake for 15 minutes then cover edges with foil (like you would a pie crust). Continue baking until golden brown and center is firm. Serves 12 or more, depending on how cut it.

I's up at Booklore—Libra Simplex. Oh! And not all recipes are Fuhrman-friendly.

Spinach Salad

2-6 ounces fresh organic baby spinach
1/4 red onion, finely shredded
2 tablespoons unhulled sesame seeds
1 tablespoon ground flax seeds
1 tablespoon sunflower seeds
1 pint fresh blackberries
2 tablespoons Dr. Fuhrman's D'Anjou Pear or Black Fig Vinegar, optional

Mix and toss all ingredients together.

Cucumber Radish Salad

1/4 cup unhulled sesame seeds
1 cucumber, sliced
8 radishes, sliced
1/2 cup finely chopped red onion
1 pear, diced
1/4 cup chopped fresh dill
1/4 cup chopped fresh basil
1/4 cup date sugar
2 tablespoons apple cider vinegar

Lightly toast sesame seeds in a pan over medium heat for 4 minutes, shaking pan frequently. Combine all ingredients and chill overnight.

Jicama Salad

1 medium head romaine, Bibb, or red leaf lettuce
1 large jicama, peeled and thinly sliced
2 Kirby cucumbers, sliced into circles
2 red bell peppers, thinly sliced
1/2 cup raw sunflower seeds

Arrange lettuce, jicama, cucumbers, and peppers on a plate. Sprinkle with sunflower seeds.

Check it out at LeaderLadies.

Chocolate Oat Clusters

2 cups unsweetened applesauce
2 teaspoons vanilla extract
1 cup date sugar
2/3 cup raw walnuts, ground
2/3 cup whole wheat flour
1 1/4 teaspoons arrowroot powder
4 tablespoons Dr. Fuhrman's Cocoa Powder or other natural cocoa powder
3/4 cup oats
8 dates, pitted and coarsely chopped
3/4 cup chopped walnuts

Preheat oven to 375 degrees. Blend applesauce, vanilla and date sugar in blender until creamy. In a large bowl, combine the flour, arrowroot powder, ground nuts, and cocoa powder. Add the blended wet ingredients to the dry ingredients and mix well. Stir in oats, chopped dates and chopped nuts. Bake for 10 minutes. Yields approx. 55 cookies.

Fruity Sandwich Spread

1 cup dried apple
1 cup soy milk
1/4 cup raw Brazil nuts
1/2 cup organic baby spinach
2 medjool dates, pitted
1 banana, sliced
3 whole grain pita pockets or whole grain bread

Soak dried apples in soy milk for at least two hours. Drain off soy milk and blend with Brazil nuts, spinach and dates in a Vita-Mix or other powerful blender. Remove to bowl and add soaked apples and sliced banana to combine. Cut pitas in half and lightly toast. Spread mixture inside. Serves 6.

Mixed Fruit Smoothie

1/8-1/4 cup vanilla soy milk
1 banana
1 cup organic baby spinach
1 cup frozen strawberries
1 cup frozen peaches
1 cup frozen mangoes
1 cup fresh organic strawberries
1 tablespoon ground flax seeds

Blend all ingredients together in a Vita-Mix or other powerful blender until smooth and creamy. Serves 4.

Pumpkin Seed Pecan Dressing

2 apples
1/4 cup fresh apple juice
2 tablespoons pecans
1 tablespoon pumpkin seeds
1 tablespoon Dr. Fuhrman’s Spicy Pecan Vinegar
1/4 teaspoon ground nutmeg
1/4 teaspoon cinnamon

Blend all ingredients together in a Vita-Mix or other powerful blender.

Savory Tomato Dressing

1 cup pasta sauce, no or low salt
3 tablespoons almond butter
1-2 tablespoons Dr. Fuhrman’s Black Fig Vinegar or balsamic vinegar
1 tablespoon Dr. Fuhrman's VegiZest (optional)
garlic or onion powder, to taste (optional)

Mix all ingredients together in a blender or blend with a wire whisk. Add any additional seasonings such as garlic or onion powder if you wish.

Fruity Herb Dressing

2 dates, pitted
2 shallots
2 cloves garlic
2 fresh bay leaves
1/3 cup Dr. Fuhrman's Black Fig Vinegar
1/4 teaspoon tarragon
1/2 cup water or soy milk

Mix all ingredients in blender with 1/2 cup water or soy milk.

Green Velvet Dressing

3/4 cup water
1/2 cup fresh lemon juice
1/2 cup raw tahini
1/4 cup fresh chopped 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
2 cloves garlic, chopped

Blend all ingredients in a Vita-Mix or other powerful blender until smooth.

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.

Tomato Bisque

3 cups carrot juice
1 1/2 pounds fresh chopped tomatoes
1/4 cup sun-dried tomatoes, chopped
2 organic celery stalks, chopped
1 small onion, chopped
1 leek, chopped
1 large shallot, chopped
3 garlic cloves, chopped
2 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon dried thyme, crumbled
1 small bay leaf
pinch of saffron (optional)
1/2 cup raw cashews
1/4 cup fresh basil, chopped
1 5-ounce bag organic baby spinach (optional)

In large saucepan, add all ingredients except cashews, basil, and spinach. Simmer for 30 minutes. Discard bay leaf. Remove 2 cups of vegetables with slotted spoon and set aside. Puree remaining soup and cashews in processor until smooth. Add soup vegetables to puree to make creamy bisque with chunks of vegetables. Stir in basil and spinach & let it wilt. Serves 8.

Pumpkin Pineapple Cookies

1 cup fresh or canned pumpkin or sweet potatoes
1 small banana, mashed
1/2 cup crushed pineapple, with juice
3/4 cup date sugar
3/4 cup whole wheat pastry flour
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
3 cups quick oats (not instant)
1 cup raisins
1/2 cup chopped walnuts

Combine pumpkin, banana and pineapple. In a separate bowl, combine rest of ingredients. Stir in pumpkin mixture. Drop by tablespoonfuls onto cookie sheet and press down slightly. Bake for 10 minutes at 350 degrees. Makes 16 cookies.

Thai Vegetable Curry

4 cups Wehani brown rice or any brown rice or quinoa
4 cloves garlic, finely chopped
2 tablespoons peeled, finely chopped fresh ginger
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh cilantro
2 cups carrot juice
1 red bell pepper, thinly sliced
1 large eggplant, peeled, if desired & cut into 1" cubes
2 cups green beans, cut in 2" lengths
3 cups sliced shiitake mushrooms, stems removed
1 small can bamboo shoots
2 tablespoons Dr. Fuhrman's VegiZest or other no salt seasoning
1/2 teaspoon curry powder
3 tablespoons chunky peanut butter, natural unsalted
2 pounds tofu, cut into 1/4" thick slices
1/2 cup light coconut milk
2 cups watercress leaves
1/2 cup chopped raw cashews

Cook brown rice or quinoa according to package directions and set aside until ready to serve. Finely chop together garlic, ginger root, mint, basil, and cilantro. Save some unchopped fresh herbs for garnish. Place rest of ingredients (except for peanut butter, tofu, coconut milk, 1 cup watercress, and cashews) in wok or large skillet. Bring to a boil and simmer covered, stirring occasionally, until all vegetables are tender. Add peanut butter and mix in with simmering liquid and toss to distribute. Add tofu, simmer and toss until hot. Add coconut milk and heat. Serve on rice or quinoa. Top with the remaining cup of watercress and cashews. Frozen vegetables may be used instead of fresh. Serves 8.

Quick Oriental Wok

1 tablespoon seasoned rice vinegar
1 teaspoon Mrs. Dash or no salt Oriental seasoning
2 cloves garlic, chopped
1/4 cup no salt vegetable broth
1/8 cup pineapple juice, added for sweetness
20 ounces frozen mixed vegetables or frozen oriental vegetables (defrosted)
1 onion, chopped
1 can water chestnuts, sliced
1 pound tofu, diced
1 tablespoon apricot spreadable fruit

Drain defrosted vegetables. Place the vinegar, seasoning, garlic, broth and pineapple juice in a covered pot or wok and heat. Add the vegetables, onion, water chestnuts and tofu. Sauté until vegetables are tender. Mix in apricot fruit spread and serve. Serves 3.

Greek Chickpea Salad

1 16-ounce can garbanzo beans (chick peas), no or low salt
3 plum tomatoes, chopped
1 boiled potato, peeled and chopped in chunks
1 green apple, peeled, cored and chopped
1 cucumber, chopped
1/2 small onion, chopped
1/4 cup chopped brazil nuts
3 tablespoons Dr. Fuhrman’s Spicy Pecan Vinegar
1 teaspoon chopped cilantro
10 ounces mixed salad greens
2 tablespoons chopped brazil nuts

Mix all ingredients, except for salad greens and 2 tablespoons brazil nuts, together and serve on a bed of mixed salad greens and sprinkle with 2 tablespoons brazil nuts. Note: This is even better the following day when the flavors have mingled overnight. Serves 4.

You can see it at Veggie Chic.

Its over at CatchTheSpoon.

Triple Treat Cabbage Salad

Salad
2 cups green cabbage, grated
1 cup red cabbage, grated
1 cup savoy cabbage, grated
1 small carrot, peeled and grated
4 tablespoons currants
2 tablespoons raw pumpkin seeds
2 tablespoons sunflower seeds
1 tablespoon unhulled sesame seeds

Dressing
1/2 cup soy milk
1/4 cup cashew butter
2 teaspoons Dr. Fuhrman's Spicy Pecan Vinegar
1 tablespoon currants (optional)
1 tablespoon unhulled sesame seeds, lightly toasted* (optional)

Mix all salad ingredients together. Blend dressing ingredients and toss with salad. If desired, garnish with currants and lightly toasted sesame seeds. Lightly toast sesame seeds in a pan over medium heat for 5 minutes, shaking the pan frequently. This is good made a day ahead to allow flavors to mingle. Serves 4.

Dr. Fuhrman's Raisin Coleslaw

1/2 cup raisins
1/2 cup apple juice
1/2 cup baked potato, skin removed
1 teaspoon mustard
1 tablespoon lemon juice
4 cups shredded cabbage
2 cups shredded carrots
2 cups peeled and shredded apples
1 cup shredded beets (optional)
1/4 cup finely chopped scallions

Blend in Vita-Mix or blender the raisins, apple juice, potato, mustard, and lemon juice. Mix with rest of the ingredients. Use this in place of a lettuce salad for lunch or dinner. Serves 8.

Sweet and Sour Fancy Cabbage Salad

1/4 cup fresh lime juice
4 tablespoons date sugar
1/4 cup water
2 tablespoons rice wine vinegar
1 small head napa or savoy cabbage, shredded
1 red bell pepper, julienned
1 small jicama, julienned
2 carrots, julienned
1/2 small onion, finely chopped
4 tablespoons unhulled sesame seeds
1/2 cup currants
10 Brazil nuts, chopped
Romaine lettuce, shredded or spring mix (optional)

For dressing, whisk together lime juice, date sugar, water, and rice wine vinegar in a small bowl. Set aside. Toss together the cabbage, bell pepper, jicama, carrots, onion, sesame seeds, currants, and Brazil nuts in a large salad bowl. Add the dressing and toss. If desired, sprinkle with extra sesame seeds, currants, and chopped Brazil nuts. This may be served on a bed of shredded romaine lettuce or spring mix. Serves 8.

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Vanilla Autumn Soup

1/2 cup dried lentils
6 cups carrot juice
1 bunch kale, de-stemmed and chopped into bite-sized pieces
3/4 medium butternut squash, peeled and chopped
1 cup small broccoli florets
1 small zucchini, chopped
3/4 cup blanched almonds, reserving 1/8 cup
4 pitted dates
1/2 cup unsweetened applesauce
2 teaspoons vanilla extract
2 cups unsweetened soy milk
1 tablespoon raw almond butter
5 cups organic baby spinach

Place lentils, carrot juice, kale, butternut squash, broccoli, and zucchini in a large soup pot. Bring to a boil. Reduce heat to medium and cover. Simmer for 45 minutes or until vegetables are tender. Meanwhile, blend almonds, dates, applesauce, vanilla, soymilk, and almond butter in a high powered blender until smooth. Pour into soup pot with tender vegetables. Stir for a few minutes to combine. Sprinkle reserved chopped almonds for garnish. Transfer soup into powerful blender and blend until soup is smooth. Pour back into soup pot and add spinach. Heat until spinach wilts. Serves 6.

Summer Fresh Tomato Avocado Soup

6 large fresh tomatoes, quartered and seeded
1 avocado
1 tablespoon Dr. Fuhrman’s VegiZest
1/2 teaspoon Bragg’s Liquid Aminos
1 tablespoon lemon juice
1 clove garlic, coarsely chopped
1 cup carrot juice
1/2 bunch fresh basil

Blend all ingredients in blender until smooth. Serve topped with chopped fresh basil. Serves 2.

Cream of Winter Soup

4 cups frozen butternut squash
2 apples, peeled, seeded, and chopped
1 bunch kale, de-stemmed and chopped
1 cup chopped onion
1 tablespoon balsamic vinegar
2 tablespoons Dr. Fuhrman's VegiZest
1 teaspoon curry powder
5 cups carrot juice
1/2 cup unsweetened soy milk
1/2 cup raw Brazil nuts
1 teaspoon cardamom

Cover and cook squash, apples, kale, and onions in vinegar, VegiZest, curry powder and carrot juice for 30 minutes or until kale is very tender. Puree 1/2 of chunky soup in blender with soy milk and Brazil nuts. Add back to rest of soup liquid. If desired, cardamon may be stirred in. Serves 6.

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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
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.

Chocolate Pecan Smoothie

5 ounces organic baby spinach
1/2 cup soy milk
1/2 cup pomegranate juice
1 banana
2 tablespoons raw pecans
1 tablespoon Dr. Fuhrman's Cocoa Powder
2 cups frozen blueberries
1 tablespoon ground flax seeds

First liquefy spinach in soy milk and pomegranate juice. Then add all remaining ingredients and blend until smooth. Serves 2.

Chocolate Smoothie

5 ounces organic baby spinach
2 cups frozen blueberries
1/2 cup soy milk
1 medium banana
3 medjool dates or 6 deglet noor dates
2 tablespoons Dr. Fuhrman's Cocoa Powder
1 tablespoon ground flax seeds

Blend all ingredients in a Vita-Mix or other powerful blender until smooth and creamy. Serves 2.

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Super Fruit Tart

Filling
1 1/2 cups water
1 cup dried apricots, unsulfured
1/2 cup Goji berries
4 tablespoons Gac Juice or a natural fruit blend juice
1 tablespoon fresh lemon juice

Tart Shell
1/2 cup walnuts, ground
1/2 cup macadamia nuts, ground
1/2 cup pecans, ground
1/2 cup oatmeal, ground
8 dates, pitted or 4 date/coconut rolls
3 tablespoons unsweetened shredded coconut

Fresh Fruit & Coconut Topping
1 cup organic strawberries, sliced in half
1 cup blueberries
2 cups kiwi fruit, sliced
2 tablespoons unsweetened shredded coconut

Filling
Simmer the water, apricots, and Goji berries on low heat, uncovered, for about 20 minutes or until the apricots are plump and tender, stirring regularly to keep from sticking.
Place water, apricots, Goji berries and juices in a blender and blend until smooth and pudding like.

Tart Shell
Make the nut crust by kneading the ground nuts and oatmeal with the dates and coconut and pressing them into the bottom of a glass or ceramic pie or tart pan.

Assemble
Spread filling evenly over crust and chill. Attractively arrange sliced fruit on top of chilled filling and sprinkle with coconut. You can also make this in individual tart pans. Feel free to use any fresh berries or sliced fruit. For the tart shell: if using the date/coconut rolls you can eliminate the shredded coconut. Serves 8.

Tropical Rice Pudding Parfaits

Pudding
1 cup short grain brown rice (preferably brown sweet rice*)
2 cups water
2 cups unsweetened soy milk, divided
1/2 cup canned unsweetened light coconut milk*
1 cup date sugar*
4 tablespoons arrowroot powder
1/4 cup unsweetened shredded coconut, lightly toasted, reserving 1 tablespoon
1 teaspoon vanilla extract

Fruit Layer
2 cups chopped fresh pineapple, drained
2 cups chopped fresh organic strawberries
1 tablespoon date sugar

Instructions
Cook rice in water according to package directions. Bring 1 cup soy milk, coconut milk, and 1 cup date sugar to boil in medium saucepan and simmer, uncovered, for 10 minutes, stirring occasionally. Whisk arrowroot powder into remaining soy milk and add to boiling mixture. Simmer and whisk until thickened. Remove from heat. Toast coconut over medium heat until lightly browned, shaking pan occasionally. Fold in cooked rice, coconut, and vanilla. Pour into bowl, cover and refrigerate until cold, about 4 hours. Mix chopped pineapple and strawberries with 1 tablespoon date sugar.

Assemble
Spoon a layer of rice pudding into each of 6 clear parfait glasses. Top each with a layer of the fruit mixture. Repeat layers with remaining pudding and fruit mixture. Sprinkle reserved lightly toasted coconut on top. Serves 6