Breakfast, Lunch, and Dinner

Here are some nutrient-rich recipes to see you through the day from Dr. Fuhrman's book Disease Proof Your Child:

Flax/Oatmeal Bars
cup dried apples
cup raisins
cup dates
1 vanilla soy milk
1 cup rolled oats or oat flakes
3 tablespoons ground flax seeds
1 tablespoon raw cashew butter or peanut butter

Soak apples, raisins, and dates in half the soy milk in refrigerator overnight. Mix oats and ground flax seeds together and soak likewise with the other half of the soymilk in refrigerator overnight. In the morning, blend the dried fruit mix in a blender or food processor with the nut butter. Mix the blended fruit with the oat/flax seed mixture and roll into logs or spread on baking tray. Cook in oven on low heat (200 degrees) for 30 minutes to dehydrate. Serves 4.

Lettuce Tasty Rolls
cup almond butter
cup tomato paste
Pinch of chili powder
2 cups shredded carrots
cup shredded red onion
1 diced tomato
1 diced red pepper
1 teaspoon chopped basil
12 large leaves of romaine with center white stalk cut out

Mash the almond butter with the tomato paste and chili powder and spread the mixture thinly onto each lettuce leaf. Mix all the shredded and diced vegetables together and sprinkle over each leaf. Roll up the leaves, using toothpicks to hold them together. Option: use avocado instead of almond butter. Serves 2-4.

Vegetable Lasagna
1 pound firm tofu
cup lemon juice
cup sesame tahini
cup shredded coconut
cup nutritional yeast
2 tablespoons chopped parsley
2 cups diced carrots
1 medium zucchini
1 medium yellow squash
1 bunch of broccoli, chopped
1 cup unsalted tomato sauce
1 tablespoon oregano
1 tablespoon Italian seasoning
1 cup chopped scallions
1 package whole-wheat lasagna noodles, boiled per package instructions
1 cup shredded soy cheese.

Blend the tofu, lemon juice, tahini, shredded coconut, nutritional yeast, and parsley in a good processor and put aside. Blend all the vegetables with the tomato sauce and the oregano, Italian seasoning, and scallions to make a thick veggie paste. Place a small amount of sauce in the bottom of a large casserole pan. Make layers of cooked lasagna noodles by spreading tofu mixture on top of the noodles, then another layer of noodles, and then the veggie mix. Put the last layer of noodles on top, sprinkle the shredded soy cheese on the top, cover the top of the dish, and bake in the oven at 350 degrees for 40 minutes. Serves 4.

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Comments (4) Read through and enter the discussion with the form at the end
Michael - May 22, 2006 1:59 PM

Do you agree with chelation? Do I need to be using chorella tablets?

Marissa - May 22, 2006 2:00 PM

I love this idea of a day's menu. I would like to see this more often. It's hard for me to mix and match meals, I need to see what is recommended.

destiny - May 15, 2009 2:59 PM

I love that you put it all together like this but would love to see a weekly or monthly meal plan like this.

Ted Exconde - January 11, 2012 4:36 PM

How much and how often you are allowed to eat:meat,chicken,& fish with Joel Fuhrman diet?

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