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

Here in the United States we’ll be celebrating Thanksgiving in less than three weeks.  I thought it would be fun to share a recipe for pumpkin pie from the vast selection of nutritarian recipes that are posted on the members’ center of www.DrFuhrman.com  Enjoy!   

Serves 8

Preparation Time: 10 minutes

OAT PIE CRUST

1 cup quick oats (not instant)

1/4 cup ground almonds

1 tablespoon whole wheat pastry flour (optional)

2 tablespoons olive oil

2 tablespoons water

PIE FILLING

1 15-ounce can of pumpkin

1/2 cup date sugar*

1/2 cup raisins

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

2 1/2 tablespoons arrowroot powder

1 10-ounce pkg soft tofu

CASHEW CREAM

1 1/3 cups raw cashews

3/4 cup vanilla soy milk

2/3 cup dates

INSTRUCTIONS:

Preheat oven to 425 degrees.

Pie Crust:  Mix oats, almonds and flour.  Blend oil and water together with a wire whisk. Add to dry ingredients and mix until it holds together.  You may need to add a little more water.  Spray 9-inch pie dish lightly with cooking spray and press the crust to thinly cover the bottom and sides of the pie dish.

Pie Filling:  In a blender combine the pumpkin and date sugar.*  Add raisins, spices, arrowroot powder, and tofu.  (Some like more spices; individual preference.)  Blend until smooth.  Pour mixture into pie shell and bake for 15 minutes then lower heat to 350 degrees.  Cover crust with strips of aluminum foil to prevent burning, and bake for an additional 60 minutes.

While pie is in the oven make the Cashew Cream.  Blend all ingredients together in a Vita-Mix or other powerful blender.

Serve slightly warm or cold with a dollop of Cashew Cream.

Note:  The pie filling will firm up as it cools.  

*A member commented that she used dates in the pie filling instead of date sugar and liked it better.  She baked the pie for 75 minutes at 350 degrees; 15 of those minutes with the crust covered, and 60 minutes with the crust covered.  (Tip:  Cover crust by using a square of aluminum foil with a large hole cut out in the middle, leaving most of the pie uncovered.)  According to her, the texture and appearance came out great! 

Enjoy eating for health this Thanksgiving! 

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Here in the United States we’ll be celebrating Thanksgiving in less than three weeks.  I thought it would be fun to share a recipe for pumpkin pie from the vast selection of nutritarian recipes that are posted on the members’ center of www.DrFuhrman.com  Enjoy!   

Serves 8

Preparation Time: 10 minutes

OAT PIE CRUST

1 cup quick oats (not instant)

1/4 cup ground almonds

1 tablespoon whole wheat pastry flour (optional)

2 tablespoons olive oil

2 tablespoons water

PIE FILLING

1 15-ounce can of pumpkin

1/2 cup date sugar*

1/2 cup raisins

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

2 1/2 tablespoons arrowroot powder

1 10-ounce pkg soft tofu

CASHEW CREAM

1 1/3 cups raw cashews

3/4 cup vanilla soy milk

2/3 cup dates

INSTRUCTIONS:

Preheat oven to 425 degrees.

Pie Crust:  Mix oats, almonds and flour.  Blend oil and water together with a wire whisk. Add to dry ingredients and mix until it holds together.  You may need to add a little more water.  Spray 9-inch pie dish lightly with cooking spray and press the crust to thinly cover the bottom and sides of the pie dish.

Pie Filling:  In a blender combine the pumpkin and date sugar.*  Add raisins, spices, arrowroot powder, and tofu.  (Some like more spices; individual preference.)  Blend until smooth.  Pour mixture into pie shell and bake for 15 minutes then lower heat to 350 degrees.  Cover crust with strips of aluminum foil to prevent burning, and bake for an additional 60 minutes.

While pie is in the oven make the Cashew Cream.  Blend all ingredients together in a Vita-Mix or other powerful blender.

Serve slightly warm or cold with a dollop of Cashew Cream.

Note:  The pie filling will firm up as it cools. 

*A member commented that she used dates in the pie filling instead of date sugar and liked it better.  She baked the pie for 75 minutes at 350 degrees; 15 of those minutes with the crust covered, and 60 minutes with the crust covered.  (Tip:  Cover crust by using a square of aluminum foil with a large hole cut out in the middle, leaving most of the pie uncovered.)  According to her, the texture and appearance came out great! 

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An upcoming study in the Journal of Nutrition claims removing sugary snacks, i.e. vending machines, from schools makes kids more likely to eat fruits and vegetables. And this effect held up even when kids returned home. Most likely because kids are already full, having not eaten empty calories. Currently, 72% school districts limit the fat in cafeteria food and number of vending machines; The Orange County Register reports.

According to the CDC, many schools are already selling less junk. And other officials are working hard to get soda machines out of schools. College is a little different, but my school was loaded with vending machines, snack foods and fast food, and kids ate it up!

Via That’s Fit.

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A new study in American Journal of Clinical Nutrition suggests eating a healthy, low-calorie breakfast, like fruits, vegetables and whole grains, leads to a better overall diet than gorging on a high-calorie, unhealthy breakfast, like steak and eggs or doughnuts and pastries. Participants eating a healthy breakfast weighed less than people eating a calorie-heavy breakfast or no breakfast at all; Reuters reports.

Now, for a great breakfast try some Blueberry Nut Oatmeal, Healthy Pancakes or my chocolate pudding. I eat it everyday!

 

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Ingredients

2 cups onion, diced
2 carrots, diced
1/2 bell pepper, diced
5 large cloves garlic, minced
2 tablespoons VegiZest
2 teaspoons Italian Seasoning
3 tablespoons Balsamic Vinegar
1-1/4 cup water
4 tablespoons no-salt added tomato paste
2 cups cooked lentils, drained
1-1/2 tablespoon ground flax seed
1-1/2 tablespoon raw sesame tahini
1-1/2 tablespoon nutritional yeast
1 tablespoon no-salt mustard
1/2 cup walnuts, finely chopped
1/4 cup oatmeal, ground
2 tablespoons whole wheat pastry flour
2 tablespoons parsley, minced

Directions

• Sauté onion, carrots, bell pepper and garlic in a large pan until softened, adding water, if necessary, to prevent sticking, about 5-6 minutes.

• Add VegiZest, Italian seasonings, balsamic vinegar, water, tomato paste, and stir well. Simmer, covered, for about 5-7 minutes. Uncover and cook an additional 5 minutes until thick.

• Transfer to a mixing bowl and let cool a few minutes. Add lentils and remaining ingredients and mix well by hand. Cover and refrigerate at least 30 minutes, or until ready to bake.

• Preheat oven to 350 degrees. Lightly spray a baking pan with oil. Take about a rounded 1/3 cup of the mixture, form into balls, and place on baking sheet. Using a moistened flat bottomed glass or jar, flatten balls into a burger shape. Bake for 12 minutes, turn over and bake an additional 12 minutes until lightly browned.

• Serves 8.

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A new study, in the International Journal of Cancer, claims soy foods REDUCE the risk of breast cancer tumors, both estrogen receptor (ER)-positive tumors and human epidermal growth factor receptor 2 (HER2)-negative tumors; Reuters reports.

Actually, the BENEFITS of soy have been widely reported. Soy helps against stroke, heart disease and soybeans do NOT lower sperm count, but you SHOULDN’T go overboard with soy products, Dr. Fuhrman insists a soy foods-based diet isn't a good idea.

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Potato Kale Stew

1 onion, chopped
2 cups red lentils
4 potatoes, diced
2 pounds kale, de-veined and torn into pieces
1 tablespoon savory
1 tablespoon marjoram

Water sauté onion. Add lentils and cook past the point of done; more than 15 minutes. Stir with a spoon to make a creamy base. Add the potatoes and cook 3 minutes. Add the kale and cook until the potatoes and kale are done. Add the savory and marjoram. Serves 4.

Apple Pumpkin Soup

1/4 cup water
1 small onion, chopped
1 teaspoon minced fresh ginger root
3 cups water
3 tablespoons Dr. Fuhrman's VegiZest
2 medium apples, peeled, cored and diced
1 1/2 teaspoons curry powder
1 teaspoon cinnamon
1/8 teaspoon nutmeg, or more to taste
1 15-ounce can solid-pack pumpkin
3/4 cup raw cashews, reserving 1/4 cup for garnish
1/4 cup soy milk
4 packed cups organic baby spinach

Sauté water, onion, and ginger in medium saucepan until soft. Combine water & VegiZest with a wire whisk. Add along with apples, curry, cinnamon, and nutmeg. Cover and simmer until apples are tender, 10-15 minutes. Stir in pumpkin until smooth and heat another ten minutes. In a blender, puree half of the mixture along with the cashews until smooth and return to the pan. Stir in soy milk and spinach. Allow spinach to wilt and serve with reserved chopped cashews sprinkled on top. Serves 4.

Carrot and Red Lentil Soup

2 quarts carrot Juice
1 pound red lentils
3-4 large sweet onions, chopped

Combine all ingredients. Bring to boil, lower heat and simmer, with closed lid until lentils are cooked and onions are mushy. This generally takes around an hour. This soup tastes best if left for a few hours or over night. Serves 4.

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Mango Salad Smoothie

1/4 regular sized banana
4 cups romaine or mixed greens
1 1/2 cups pineapple (or core of 1 pineapple)
1 pound frozen mango
1/3 cup water

Blend ingredients. Serves 4.

Big Red Smoothie

1 tablespoon ground flax seeds
1 cup soy milk
1/2 cup pomegranate juice
1 cup frozen cherries
2 cups frozen strawberries
1 cup blueberries
1 bunch fresh parsley

Blend well and enjoy! Serves 1.

Blue Breakfast Smoothie

6 ounces baby spinach
1 banana
1 cup frozen blueberries
1/2 cup pomegranate juice
1/2 cup soy milk
2 tbs ground flax seeds

Blend all ingredients, pour and serve. Serves 2.

Antioxidant Rich Smoothie

8 ounces (about 8 cups) organic baby spinach
1 cup pomegranate juice
1 cup frozen blueberries
1 cup frozen strawberries
8 deglet noor dates, pitted and cut in half or 3 medjool dates, pitted
2 tablespoons ground flax seeds
1/2 avocado (optional)

Blend all ingredients together. This is delicious & very healthy! Serves 3.

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Vegetable Garbanzo Wrap

1 large tomato, chopped
1 avocado, chopped
1 cucumber, chopped
4 leaves romaine lettuce, shredded
1 15-ounce can garbanzo beans (low or no salt), drained and mashed
2 tablespoons fruit flavored vinegar
4 whole grain tortillas
1/2 tablespoon raw sesame tahini

Toss vegetables with garbanzo beans and vinegar. Warm a whole grain tortilla, spread a thin coating of tahini on it, and roll with the vegetable/bean mixture. Serves 4.

Vegetable Burrito

1/2 tablespoon olive oil
1 medium onion, thinly sliced
1 medium red or green pepper, thinly sliced
1 medium zucchini, chopped
1/4 teaspoon chili powder
1 medium tomato, chopped
1 avocado, sliced
5 whole grain tortilla wraps
1 lime

Saute onions, peppers, and zucchini in olive oil over med/high heat about 8 minutes until tender. Stir in chili powder. Place sauteed vegetables, chopped tomatoes, and 2 slices of avocado on each tortilla. Add squeeze of lime juice and roll up. Serves 5.

Speedy Vegetable Wrap

2 whole wheat tortillas or whole wheat pitas
1 tablespoon fat free dressing (divided for1/2 tablespoon per wrap)
2 cups broccoli slaw mix
1 large tomato, diced
2 slices soy cheese or fat-free cheese, shredded

Spread fat free dressing over tortillas. Add broccoli slaw mix, tomatoes, and soy cheese. Place in toaster oven or microwave just long enough to melt the cheese. Roll up tortillas enclosing filling. If making pitas, stuff with dressing, vegetable, and cheese and serve without heating. Serves 2.

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Tomato Bean Barley Soup

7 cups vegetable broth (low sodium)
1 cup water
1 cup dried barley
1 teaspoon olive oil
1 tablespoon water
1 cup chopped onions
1/2 cup chopped organic celery
3 medium carrots, chopped
6 cloves garlic, chopped
1 14 1/2-ounce can chopped tomatoes (no or low salt)
1 15-ounce can kidney beans (no or low sodium), drained
1/4 teaspoon crushed red pepper flakes
8 packed cups organic baby spinach
1/4 teaspoon black pepper

In a large soup pot, bring vegetable broth, water, and barley to a boil. Reduce heat, cover and simmer for 20 minutes or until barley is tender. Meanwhile, heat oil and 1 tablespoon water in a pan. Add onions, celery, carrots, garlic, tomatoes, beans, and red pepper flakes. Cover and simmer over low heat for 15 minutes or until vegetables are tender. Add vegetable/bean mixture to barley pot, stir in spinach and pepper and simmer an additional 5 minutes or until spinach is wilted. Serves 6.

Hearty Ginger Lentil Soup

8 cups carrot juice
4 cups water
1 cup dried lentils (do not soak)
1/2 cup uncooked brown rice
2 zucchini, finely chopped
2 carrots, chopped
1 red bell pepper, finely chopped
1 onion, finely chopped
6 cloves garlic, minced or pressed
3 tablespoons grated fresh ginger root
3 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/8 teaspoon ground allspice
2 sweet potatoes, peeled and cut into 1" cubes
2 bunches Swiss chard leaves and stems, chopped
1/2 cup chopped fresh parsley

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 7.

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