Disease Proof

A Fuhrman-Style Feast

Any of you who have read Eat to Live or Disease-Proof Your Child probably have some friends and relatives who think you survive on nothing but carrot sticks and flax seeds.

Have you met Robin Jeep? She's the respected professional chef who spends her days coming up with delicious new ways to prepare the healthy food Dr. Fuhrman recommends. She's on a mission to teach everyone that healthy food can be much more exciting and varied than carrot sticks and flax seeds. She proved it beyond a shadow of a doubt at the feast she oversaw a few weeks ago at a luncheon and lecture event Dr. Fuhrman put on in New Jersey.

By all accounts, the food was incredible. And now, just in time for Thanksgiving and the holidays, Robin has sent over the recipes she used that day:

  • Walnut Baked Lentils
  • Vibrant Veggies
  • Tossed Mixed Greens and Fruit with Blueberry Dressing
  • Pumpkin Citrus Soup
  • Beet Carrot Cake with Warm Butternut Lemon Sauce and Macadamia Whipped Cream
Here's my advice: print these recipes out and keep them on hand for the next few weeks. They could help you maintain a healthy diet through the holiday feasting season: 

Walnut Baked Lentils
Recipe by Robin Jeep
Serves 8

3 cups dried lentils -- I like to use 1 cup red, 2 cups green
28 ounces crushed tomatoes -- no added sodium
3 cups water
2 cups carrot juice
4 whole carrots -- finely chopped
1 whole onion -- finely chopped
2 whole zucchini -- finely chopped
6 cloves garlic -- finely chopped
3 stalks celery -- finely chopped
4 tablespoons Dr. Fuhrman's VegiZest -- or no or low sodium vegebase
1 tablespoon Spike no salt seasoning 1 cup chopped walnuts 1 cup chopped parsley

Preheat oven to 350 degrees. Chop all vegetables (except for parsley) together in food processor. Combine all ingredients and place in casserole dish. Cover and bake for 1- 1 1/2 hours or until lentils are tender. Sprinkle dish with walnuts and bake for 30 more minutes. Top with parsley and serve.

Vibrant Veggies
Recipe by Robin Jeep
Serves 12

2 1/2 cups carrot juice
1 bunch broccoli florets
1 head cauliflower florets -- small head
2 stalks chopped celery
4 small zucchini -- thinly sliced lengthwise
4 small yellow squash -- thinly sliced lengthwise
3 medium bell peppers -- orange, red yellow
1 medium beet -- peeled, sliced in strips
4 cloves garlic -- chopped
1 whole onion -- halved and sliced 1/4" thick
2 teaspoons beet powder -- specialty store (optional)
1 teaspoon herb de Provence -- dried herbs
Mrs. Dash no salt seasoning
2 1/2 teaspoons arrowroot -- or cornstarch
1/4 cup chopped parsley

Juice carrots and mix with arrow root. Water sauté broccoli, onions, and garlic for 5 minutes. Add remaining vegetables and carrot juice/arrow root. Simmer covered stirring occasionally (the sauce will thicken) until all vegetables are tender about 8 to 10 minutes. Serve with sprinkled parsley.

Tossed Mixed Greens and Fruit with Blueberry Dressing
Recipe by Dr. Fuhrman
Serves 8

2 cups frozen blueberries -- thawed
1/2 cup raw cashews
2 tablespoons Dr. Fuhrman's Blood Orange Vinegar -- or balsamic
3 teaspoons Dr. Fuhrman's Spicy Pecan Vinegar -- or raspberry vinegar with a dash of pecan flavoring extract
3 tablespoons apricot puree -- optional
1/2 cup pomegranate juice

2 heads romaine lettuce -- washed and torn into bite-sized pieces
2 whole kiwi fruit -- cut into pieces
1 pint fresh strawberries -- cut in half
1 whole apple -- cut into chunks
1 whole pear -- cut into chunks
1/2 cup currants -- or raisins
2 ounces chopped pecans

Puree all dressing ingredients in blender until smooth. Taste and
adjust seasoning if necessary.

Toss all ingredients in dressing and sprinkle with chopped pecans. Use any combination of fruits that you like.

Pumpkin Citrus Soup
Recipe by Robin Jeep
Serves 8

2 tablespoons vegebase, Vogue low sodium -- or other no salt or low sodium base
2 cups orange juice
4 cups carrot juice
3 cups pumpkin -- cubed (or 1 can pumpkin puree)
1 cup onion -- thinly sliced
1 clove garlic
1 teaspoon ground cinnamon
2/3 cup raw cashews
1 teaspoon snipped fresh parsley
Black pepper to taste

(Corrected from an earlier version.) In covered saucepan, heat all ingredients except cashews and parsley, to boiling. Reduce heat; simmer, covered, 30 minutes or until pumpkin is tender.

Puree 2 cups of the pumpkin mixture (with enough liquid to blend) and cashews in blender until smooth; return pureed mixture to pot and add liquid to desired cream soup consistancy.

Repeat with remaining pumpkin mixture.

For a creamier soup add more cashews. Heat pureed mixture and serve, garnished with parsley.

Beet Carrot Cake with Warm Butternut Lemon Sauce and Macadamia Whipped Cream
Recipe by Robin Jeep
Serves 14

2 cups whole wheat flour
1 cup beets -- peeled and shredded
1 1/2 cups carrots -- peeled and shredded
3 tsp. baking soda
1/4 cup date sugar
1 cup applesauce, unsweetened
1 cup pineapple -- blended
1 banana -- mashed
1 tsp. vanilla extract
1 cup chopped walnuts
1 cup currants -- optional

Warm Butternut Lemon Sauce
1 whole butternut squash -- peeled and cut in chunks
1/2 cup date sugar
1/4 cup lemon
2 teaspoons lemon zest
1/4 teaspoon lemon extract

Macadamia Whipped Cream
1 1/3 cups macadamia nuts
1 cup soy milk
2/3 cup pitted dates

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

Warm Butternut Lemon Sauce: Simmer butternut squash and date sugar in 1 cup of water, covered, about 15 minutes until tender. Puree squash with liquid, add lemon, lemon zest, and lemon extract. Keep warm and serve over warm cake.

Macadamia Whipped Cream: In VitaMix or food processor blend together until smooth and creamy. Place dollop over cake and Butternut Lemon Sauce.

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Comments (10) Read through and enter the discussion with the form at the end
Susan - November 23, 2005 11:42 AM

I can't wait to try the baked lentils, thanks!

Question #1: In the pumpkin & citrus soup recipe, it says "except cream and parsley", what is the "cream", as it isn't listed in the ingredients.

#2: I have tried the beet & carrot cake recipe quite a few times, and it seems like no matter how carefully I measure the ingredients it comes out really soggy - is it supposed to be like that? I could bake it longer but after 1 hour and 10 minutes that's getting to be a bit long, and it's still soggy.

Shelly - November 23, 2005 9:49 PM

In response to Susan, I would guess the "cream" is the pureed cashews that comes later.

Also, regarding the walnut lentil recipe I do have a question. Did you mean to list the 28 oz can of no salt tomatoes in the recipe? The reason I ask is because whenever I mix dry beans with tomatoes, the beans never ever get soft. It's like the acid slow down or halts the cooking of the beans. Any insight?

bernie - November 24, 2005 11:28 AM

These recipes use carrot juice by the cup. How is one supposed to come up with this ingredient?

Henry Abbott - November 25, 2005 9:43 PM


Lots of grocery stores and health food stores carry some kind of carrot juice (see http://tinyurl.com/84lt7, for instance), but I think you'll find that Robin Jeep and/or Dr. Fuhrman would typically make carrot juice with a juicer.

Julia - November 27, 2005 3:59 PM

I've prepared all these recipes and they are wonderful! Susan, that phrase in the Pumpkin & Citrus Soup is a typo. Just disregard it. Also, I find the Beet & Carrot Cake to be dense and moist, but not soggy. I baked my cake in a 9 inch square pan, if that's of any help.

Shelly, the tomatoes did not inhibit the lentils cooking in any way. Bernie, I suppose you could get some bottled carrot juice, but juicing yourself is what Dr. Fuhrman would do.

Henry Abbott - November 28, 2005 3:09 PM

Robin Jeep just sent over an updated set of instructions for the soup--which I posted above. Hopefully that helps.

I also asked her about the cake. She says she'll comment here, but in the meantime the gist is that with all that fruit and nutrient dense food, it will always be on the moist side--light and fluffy cakes are all about refined flour and sugar.

fay - December 1, 2005 12:15 AM

if I do the carrot juice in my Vitamix would that work for these recipes? the Vitamix is just a really powerful blender so does not remove any pulp so the effect is not really the same a juice - but they call it juice

Elijah Lynn - December 5, 2005 11:33 AM

I buy carrot juice from odwalla at the grocery store, the disadvantage, it is flash pasturized, making your own carrot juice is great and ends up costing about the same if you buy your carrots retail. I would just go buy some otherwise you will get distracted trying to make your meal. In the future try to make your own, it is fun to do but takes a lot of time and a lot of cleaning.

Fay - the vita mix would probably do a great job at pureeing the carrots but you would want to run it through a stariner and if there were some chunks left over or fiber remaining it would probably not affect the overall result. It would also be much faster than juicing.

Elijah Lynn - January 4, 2006 6:56 PM

I made the beet carrot cake and it is GREAT!!! I even have a friend who does not eat this way say it is great!

I did end up with enough butternut sauce for another cake though. So my reccomendation is to go smaller rather than larger on the squash. Oh well good thing squash is cheap!

If I could rate it I would give it a 5 star *****

Bernadette - March 10, 2006 8:27 PM

What is date sugar? I can't seem to find it for the beet carrot cake. Any suggestions?

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