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

Many members of DrFuhrman.com have fine tuned their culinary skills and Susan is no exception. In fact, she has even created a blog documenting some favorite nutritarian recipes that she’s developed. Below is one of her favorite, high nutrient salad dressings. She said the pomegranate concentrate can be found in many Whole Foods stores as well as in Mediterranean grocery stores. Other members have successfully made this dressing and love it also. 

Ingredients:

8 fluid ounces of 100% pure pomegranate juice (no sugar added)

1/8 cup good balsamic vinegar (start with less and add to taste)

2 T. pomegranate concentrate (100% pomegranate, cooked down to a syrupy texture)

½ cup chopped parsley

1 raw garlic clove, minced

2 scallions, finely chopped

2-3 T. tahini (ground sesame paste, no oil or salt added)

Mix the first three ingredients in a blender or food processor until well blended. Then add the parsley, garlic, scallions, and tahini. Pulse to incorporate, but do not liquify.

The dressing has a sweet, tart taste and coats lettuce leaves without using a lot of it.

image credit: www.susanscooking.com

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Wait! Before you skip over this recipe . . . it’s good! When I first read the title, I thought to myself, “No way!”   (Plus, read on ~ Dr. Ferreri made a delicious Chocolate Cherry Pie using it for the crust.)

Since Valentine’s Day is just eleven days away, and chocolate and valentines go hand-in-hand, I decided to give the recipe a try to see if it would be worth making as a special treat for my family. I didn’t mention that beans were in it, and they liked them. However, I highly recommend keeping the black beans a secret ingredient!

I have a son with type I diabetes that requires accurate insulin coverage, so I calculated approximately 30 grams of carbs per brownie if the recipe is cut into 12, even pieces. Because of the beans, they didn’t affect his blood sugars in a negative way. 

Black Bean Brownies

½ cup dark cocoa powder

2 t. vanilla

1 t. baking soda

1 (15 oz.) can of salt-free black beans (drain liquid)

1 large handful of sunflower seeds or 1 T. ground flaxseed

1 ¼ cup unsweetened applesauce

2 cups pitted dates (chopped)

¾ cup whole wheat flour

1 cup walnuts

Put the first six ingredients in a food processor. Turn it on and then gradually add the 2 cups of chopped dates, a few at a time until blended. Add the flour and continue to mix until everything is well blended. Turn off the machine, remove the blade, and stir in the nuts. Spread into a 13” x 9” pan. Bake at 350 degrees for 20-25 minutes. 

Note: I doubled the recipe, put the batter into the 13” x 9” stoneware pan, and increased the baking time to 55 minutes. It made 24, chewy brownies. I thought they were plenty sweet, but next time I’ll slightly reduce the applesauce, and add one or two ripe, mashed bananas to make them a tad bit sweeter for my family's tastebuds. 

Dr. Ferreri made and taste-tested the following recipe. She and her friends gave it a “thumbs up!”

Chocolate Cherry Pie

Crust = ½ recipe of the black bean brownies

Spray a pie plate with olive oil, and spread the brownie batter into the bottom and sides.  Bake 15 minutes at 350 degrees.

Filling:

2 - 16 oz bags of frozen cherries, thawed

1 cup dates

1 Tbsp arrowroot

Drain the cherries and reserve the juice.  Set aside ½ cup of cherries, and place the rest in a bowl.

Blend in Vitamix or blender: cherry juice, ½ cup cherries, dates, arrowroot

Stir the juice/date mixture in with the cherries, spoon into the crust.  Bake for 1 hour at 350 degrees.

Enjoy! These recipes make delicious, health promoting treats. Please let us know how yours turn out!    

image credits: hearts, cabotblog.com; brownie batter, Emily Boller

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Mango is the world’s most widely eaten fresh fruit. Mango originated from India and southeast Asia, but is now grown in the Americas, the Caribbean, Africa, and Australia as well – today, Mexico is the world’s largest mango exporter. Mangoes were introduced in the U.S. in the late 1800s, and some are still grown in California and Florida. Mango is part of a nutrient dense family – its relatives include cashews and pistachios, but unlike its family members, the seed of a mango is inedible.

There are over 50 different varieties of mango, and we see about five of these in the U.S. Color varies – green, yellow, orange, red, or a combination. Although unripe mangoes are usually green, the best test of ripeness is how hard or soft the fruit is. A mango that indents in response to gentle pressure is ripe. Tart, unripe green mangoes are used in several ethnic cuisines, and are sometimes sliced and dipped in salt (but not by nutritarians!). Ripe mangoes, however, are extremely sweet and tasty.^1-2 

A great deal of research has been done on the health benefits of high antioxidant fruits – blueberries, goji berries, pomegranates, acai – but the mango has been somewhat ignored by scientists because its antioxidant capacity is not quite as high as these other fruits. Mangoes’ low level of antioxidants are reflected in Dr. Fuhrman’s ANDI scores – mango scores 51, while blueberries score 128. Atulfo mangoes – the smaller, yellow mangoes often sold in Asian supermarkets – have the greatest antioxidant content of the five common varieties found in the U.S. Also, the orange flesh of mangoes is full of beta-carotene and vitamin C.^3-4

A new study has revealed that mango, despite its low level of antioxidant activity, may have potent anti-cancer properties. Researchers treated cells derived from several common cancers – colon, breast, leukemia, and prostate – with mango polyphenol extract. Breast and colon cancer cells were most significantly affected – the cell cycle was disrupted and they underwent programmed cell death in response to the mango extract. Normal colon cells, however, remained alive and undamaged. The researchers suggest that gallotannins, the most abundant antioxidant polyphenols contained in mango, were responsible for the anti-cancer effects.⁵

Fresh mango is delicious all on its own. If you haven’t quite yet figured out how to cut a mango, here’s one way. Another is to slice lengthwise on each side of the pit, score the flesh, and then turn each side inside out, as illustrated here. 

Frozen and dried mango can make a great treat too:

Dr Fuhrman’s Fantastic Mango Ice Cream

Serves: 4

Ingredients:

1/2 cup unsweetened shredded coconut, reserving 1 tablespoon for garnish

1/2 cup hemp, almond or soy milk

1/2 teaspoon lemon juice

1 10-ounce bag frozen mango

4 slices dried mango, unsweetened and unsulfured

Instructions:

Soak dried mango in the plant-milk until soft (overnight or one hour in advance). Then blend all ingredients, including the soaking milk, in a Vita-Mix or other high-powered blender until smooth and creamy. Garnish with reserved coconut.

References:

1. http://en.wikipedia.org/wiki/Mango
2. http://homecooking.about.com/od/foodhistory/a/mangohistory.htm
3. Manthey JA et al. Influences of harvest date and location on the levels of beta-carotene, ascorbic acid, total phenols, the in vitro antioxidant capacity, and phenolic profiles of five commercial varieties of mango (Mangifera indica L.). J Agric Food Chem. 2009 Nov 25;57(22):10825-30.
4. http://www.nutritiondata.com/facts/fruits-and-fruit-juices/1952/2
5. http://www.sciencedaily.com/releases/2010/01/100111154926.htm

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I live in northeastern Indiana, and as I’m writing this post the ground and evergreen trees are covered with a blanket of beautiful, sparkling snow.  I took the pictures below from my front door.  (Note the cross country ski trails on the right ~ that’s the fancy footwork of my teenage daughter.)  Hopefully, it will continue to be a white Christmas!                    

As you are baking for holiday gatherings, the following recipes from the Member Center of DrFuhrman.com, including Dr. Fuhrman’s Healthy Times Newsletters, may be of interest to you.  After the gifts are unwrapped, the company is gone, and you have a moment to relax, I encourage you to browse through the many wonderful recipes on the Member Center.

A holiday treat does not have to be junk food or damage the health of your loved ones.  -Dr. Fuhrman

 Enjoy making health promoting memories with your family and friends!

Cashew Cookies

1 cup raw cashew butter or 2 cups raw cashews

1 cup oats

1 tsp. cinnamon

1/3 cup date sugar

1/2 cup water

1/4 cup unsweetened applesauce

1 tsp. vanilla

Unsweetened strawberry jam

Preheat oven to 350 degrees.  Blend oats (and raw cashews if you are using them) in a food processor or VitaMix until it’s the consistency of flour.  Pour blended ingredients into a large bowl and stir in all the remaining ingredients except the jam.  Mix thoroughly.  Drop by teaspoonfuls on a cookie sheet.  With your fingertip, form a small well in the center of each cookie.  Place a small amount of jam in each well.  Bake for 15 minutes.  (makes approximately 2 dozen)

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 ¼ teaspoons arrowroot powder

4 Tablespoons Dr. Fuhrman’s Cocoa Powder or other natural cocoa powder

¾ cup oats

8 dates, pitted and coarsely chopped

¾ 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.  (makes approximately 4 dozen)  These cookies freeze well.  For a chocolate-coconut cookie, add 3 tablespoons of unsweetened, shredded coconut.  

Sweet Beet Carrot Bars

2 cups whole grain flour

1 cup beets (raw, peeled and shredded)

1 large carrot (peeled and shredded)

3 teaspoons baking soda

½ cup date sugar

2 cup unsweetened applesauce

1 cup pineapple (blended)

1 banana (mashed)

1 teaspoon vanilla extract

1 cup chopped walnuts

1 cup currants

Preheat oven to 350 degrees.  Mix flour and baking soda in bowl.  In a larger bowl, beat date sugar, blended pineapple, mashed banana, and applesauce together.  Stir in the vanilla and then add the flour mixture along with the chopped walnuts, shredded carrots and beets.  Mix well.  Spread in a non-stick baking pan.  Bake for 50 minutes, or until a toothpick inserted into the center comes out clean.  Cool and cut into squares.  

At our house, when the fresh pine boughs are placed around the centerpiece of candles and fresh fruit, that means Christmas is just around the corner.  All of my children will be home by lunchtime tomorrow so I'm making a big pot of their favorite vegetable soup to welcome them all home!  

What health promoting foods and/or memories are you creating with your loved ones this Christmas? 

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Hot and Healthy Apple Crisp

The following recipe is from the Member Center of www.drfuhrman.com   A member commented that this crisp smells wonderful while baking in the oven.  Enjoy!

(Preheat oven to 350 degrees.)

8 apples, peeled and sliced

2 tablespoons fresh lemon juice

1 1/3 cup unsweetened applesauce

1/2 cup date sugar

1/2 cup whole wheat pastry flour

2 cups rolled oats

1/4 cup chopped walnuts

1/3 cup raisins

2 teaspoons cinnamon

1/2 teaspoon allspice

1/2 teaspoon nutmeg

1/2 cup Goji berries, soaked (optional)

Sprinkle apples with lemon juice & toss.  Mix rest of ingredients together then combine with apples and mix thoroughly.  Pour into an 8" X 11" baking dish and bake for 45 minutes.  Makes 8 servings.

Note:  If using Goji berries make sure to soak them for an hour ahead of time in just enough water to cover.  Drain before adding the berries to the mixture.  The Goji berries not only add color to this crisp but, more importantly, they add a nutritional antioxidant boost!

Sweet Potato Pie 

The following recipe is from Dr. Fuhrman’s Healthy Times Newsletter; Issue 3, November 2002.  The pineapple gives it a delightful Hawaiian twist.  Happy and healthy Thanksgiving baking!  

(Preheat oven to 350 degrees.)

4-6 sweet potatoes (organic are sweeter)

1 1/2 cups orange juice

Canned sliced pineapple (unsweetened)

Bake sweet potatoes at 400 degrees for 90 minutes or until soft.  Let cool.  Peel off skin and mash in a food processor or Vita Mix with sufficient orange juice to reach desired consistency.  Spread mixture into a pan.  Cover with pineapple slices.

Bake for 1/2 hour.

Makes 4 servings.

image credits:  google.com

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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 uncovered, 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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