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
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 lemon and the diced red onions, corn, peas, spices, and beans. Serve cold on top of shredded lettuce. Serves 4-6.

Red-Hot Hummus
1 cup canned (unsalted) chickpeas
3 tablespoons unhulled raw sesame seeds
2 tablespoons lemon juice
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
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.

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Comments (5) Read through and enter the discussion with the form at the end
Elijah Lynn - March 30, 2006 2:41 PM

You have just inspired me to go make an ezekial pita with tomato, beans and spinach!!

nancy and Thomas Grenfell - March 30, 2006 3:23 PM

will serve these to company this weekend. /// We went to the Doctor's for a follow-up and what did we receive as their solution: ensure.... What a horrible face I made!! Why Couldn't we have a really scrumptuous one, our own "ensure" to put on weight? Any marvelous ideas as a "come=back" to that one? Thankyou nancy

Emma Morgan - March 30, 2006 10:33 PM

I am currently on your eat to live diet myself to loose weight and just be healthier and it is working very well. However, my partner is at the lowest weight I think is reasonable for his hight and could probably do with putting on weight while being healthy. Is him going on to the same foods as me going to help him with this or do you have any other recomendations for him?

Sara and Monty Burton - June 6, 2006 1:21 PM

This is what we do when one person has a tendency to gain weight while the other is thin. Basically we eat the same healthy food, with some extras for the thin person. At dinner we both start with a large dish of fruit, followed by a large raw vegetable salad. The thin person gets a larger amount of avocado with the salad. Next is a cooked vegetable dish consisting of non-starchy vegetables, with some whole grain, usually brown rice or buckwheat, or starchy vegetables such as corn, sweet potatoes and root vegetables such as parsnip or rutabaga,for the thin person. The thin person also gets some nuts and raisins as an added nibble, or a vegetable sandwich on natural-type whole grain bread (no butter or fat stuff) with lunch.

Anna - June 14, 2006 12:29 AM

On every list I've seen, rutabagas are listed as a non-starchy vegetable. Yet in the post above it lists them with the starchy and root vegetables the thin person could eat. I'm allowed them on my weight loss program, but not potatoes. I'd never eaten them before. I wish I had known how good they are, you can mash them like potatoes and they are great.

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