Dr. Fuhrman's Fab Five
From Dr. Fuhrman's book Disease Proof Your Child.
Berries: Add berries to morning cereals. Make dessert sorbets from frozen berries. My kids love frozen strawberries blended with an orange or orange juice. We usually add a slice of dried pineapple and use our Vita-Mix to make a smooth and delicious strawberry sorbet.
Greens: Make steamed greens with a cashew butter cream sauce. Kids love it. We blend raw cashews and a few dried onion flakes with some soy milk and make a great sauce for chopped kale or broccoli.
Seeds: Seeds are super nutritious wonder foods. Try sprinkling some lightly toasted unhulled sesame seeds and sunflower seeds on salads and vegetables. We like to grind some into a powder and use it like salt on food.
Beans: Beans are fiber and nutrient packed. They give soups that chewy goodness and long-lasting satiety. Add a mixture of split peas, lentils, and adzuki beans to soups and simmer over low heat for about three hours.
Tomatoes: Tomatoes are a wonderful food in their own class. Whether you consider them a fruit or vegetable, it matters not. Slice them into pita pocket sandwiches. Mash some almond butter with a fork into some tomato sauce to add to the vegetable-tomato-sprout avocado pita pocket. What a great school lunch.
Here are some fab-five-ulous recipes:
Mild Bean Chutney
1 cup diced tomatoes
1 cup shredded cabbage
1 cup shredded carrots
1 cup diced green peppers
½ cup diced red onions
1 cup frozen corn, defrosted
1 cup chickpeas
1 cup frozen green peas, defrosted
1 teaspoon cumin
1 tablespoon wine vinegar or raisin vinegar
1 teaspoon Mrs. Dash
1 teaspoon garlic powder
1 cup red kidney beans
1 cup black beans
Add the tomatoes to a small covered pot and steam the shredded cabbage, carrots, and green peppers for only 5 minutes on the lowest flame possible in the pot. Stir in juice of ½ lemon and the diced red onions, corn, peas, spices, and beans. Serve cold on top of shredded lettuce. Serves 4-6.
1 cup canned (unsalted) chickpeas
3 tablespoons unhulled raw sesame seeds
2 tablespoons lemon juice
½ red onion, chopped
2 tablespoons tomato paste
1 pinch of chili powder to taste
Blend ingredients in blender or food processor until creamy. If necessary, add a small amount of water to assist in blending. Serve as dip or sandwich with lettuce, tomatoes, and sprouts. Serves 4.
Blueberry and Flax Yogurt
2 cups fresh or frozen blueberries
½ cup regular soy milk
1 tablespoon ground flax seeds
3 medjool or 6 Deglet Noor dates
Blend until smooth. Chill and serve. Great for school lunches too. Serves 1.