Soy Beats Breast Cancer

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.

Hot Soup!

Potato Kale Stew

1 onion, chopped
2 cups red lentils
4 potatoes, diced
2 pounds kale, de-veined and torn into pieces
1 tablespoon savory
1 tablespoon marjoram

Water sauté onion. Add lentils and cook past the point of done; more than 15 minutes. Stir with a spoon to make a creamy base. Add the potatoes and cook 3 minutes. Add the kale and cook until the potatoes and kale are done. Add the savory and marjoram. Serves 4.

Apple Pumpkin Soup

1/4 cup water
1 small onion, chopped
1 teaspoon minced fresh ginger root
3 cups water
3 tablespoons Dr. Fuhrman's VegiZest
2 medium apples, peeled, cored and diced
1 1/2 teaspoons curry powder
1 teaspoon cinnamon
1/8 teaspoon nutmeg, or more to taste
1 15-ounce can solid-pack pumpkin
3/4 cup raw cashews, reserving 1/4 cup for garnish
1/4 cup soy milk
4 packed cups organic baby spinach

Sauté water, onion, and ginger in medium saucepan until soft. Combine water & VegiZest with a wire whisk. Add along with apples, curry, cinnamon, and nutmeg. Cover and simmer until apples are tender, 10-15 minutes. Stir in pumpkin until smooth and heat another ten minutes. In a blender, puree half of the mixture along with the cashews until smooth and return to the pan. Stir in soy milk and spinach. Allow spinach to wilt and serve with reserved chopped cashews sprinkled on top. Serves 4.

Carrot and Red Lentil Soup

2 quarts carrot Juice
1 pound red lentils
3-4 large sweet onions, chopped

Combine all ingredients. Bring to boil, lower heat and simmer, with closed lid until lentils are cooked and onions are mushy. This generally takes around an hour. This soup tastes best if left for a few hours or over night. Serves 4.

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Smooth Moves...

Mango Salad Smoothie

1/4 regular sized banana
4 cups romaine or mixed greens
1 1/2 cups pineapple (or core of 1 pineapple)
1 pound frozen mango
1/3 cup water

Blend ingredients. Serves 4.

Big Red Smoothie

1 tablespoon ground flax seeds
1 cup soy milk
1/2 cup pomegranate juice
1 cup frozen cherries
2 cups frozen strawberries
1 cup blueberries
1 bunch fresh parsley

Blend well and enjoy! Serves 1.

Blue Breakfast Smoothie

6 ounces baby spinach
1 banana
1 cup frozen blueberries
1/2 cup pomegranate juice
1/2 cup soy milk
2 tbs ground flax seeds

Blend all ingredients, pour and serve. Serves 2.

Antioxidant Rich Smoothie

8 ounces (about 8 cups) organic baby spinach
1 cup pomegranate juice
1 cup frozen blueberries
1 cup frozen strawberries
8 deglet noor dates, pitted and cut in half or 3 medjool dates, pitted
2 tablespoons ground flax seeds
1/2 avocado (optional)

Blend all ingredients together. This is delicious & very healthy! Serves 3.

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Wrap these Up!

Vegetable Garbanzo Wrap

1 large tomato, chopped
1 avocado, chopped
1 cucumber, chopped
4 leaves romaine lettuce, shredded
1 15-ounce can garbanzo beans (low or no salt), drained and mashed
2 tablespoons fruit flavored vinegar
4 whole grain tortillas
1/2 tablespoon raw sesame tahini

Toss vegetables with garbanzo beans and vinegar. Warm a whole grain tortilla, spread a thin coating of tahini on it, and roll with the vegetable/bean mixture. Serves 4.

Vegetable Burrito

1/2 tablespoon olive oil
1 medium onion, thinly sliced
1 medium red or green pepper, thinly sliced
1 medium zucchini, chopped
1/4 teaspoon chili powder
1 medium tomato, chopped
1 avocado, sliced
5 whole grain tortilla wraps
1 lime

Saute onions, peppers, and zucchini in olive oil over med/high heat about 8 minutes until tender. Stir in chili powder. Place sauteed vegetables, chopped tomatoes, and 2 slices of avocado on each tortilla. Add squeeze of lime juice and roll up. Serves 5.

Speedy Vegetable Wrap

2 whole wheat tortillas or whole wheat pitas
1 tablespoon fat free dressing (divided for1/2 tablespoon per wrap)
2 cups broccoli slaw mix
1 large tomato, diced
2 slices soy cheese or fat-free cheese, shredded

Spread fat free dressing over tortillas. Add broccoli slaw mix, tomatoes, and soy cheese. Place in toaster oven or microwave just long enough to melt the cheese. Roll up tortillas enclosing filling. If making pitas, stuff with dressing, vegetable, and cheese and serve without heating. Serves 2.

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Hot and Cold Soups

Tomato Bean Barley Soup

7 cups vegetable broth (low sodium)
1 cup water
1 cup dried barley
1 teaspoon olive oil
1 tablespoon water
1 cup chopped onions
1/2 cup chopped organic celery
3 medium carrots, chopped
6 cloves garlic, chopped
1 14 1/2-ounce can chopped tomatoes (no or low salt)
1 15-ounce can kidney beans (no or low sodium), drained
1/4 teaspoon crushed red pepper flakes
8 packed cups organic baby spinach
1/4 teaspoon black pepper

In a large soup pot, bring vegetable broth, water, and barley to a boil. Reduce heat, cover and simmer for 20 minutes or until barley is tender. Meanwhile, heat oil and 1 tablespoon water in a pan. Add onions, celery, carrots, garlic, tomatoes, beans, and red pepper flakes. Cover and simmer over low heat for 15 minutes or until vegetables are tender. Add vegetable/bean mixture to barley pot, stir in spinach and pepper and simmer an additional 5 minutes or until spinach is wilted. Serves 6.

Hearty Ginger Lentil Soup

8 cups carrot juice
4 cups water
1 cup dried lentils (do not soak)
1/2 cup uncooked brown rice
2 zucchini, finely chopped
2 carrots, chopped
1 red bell pepper, finely chopped
1 onion, finely chopped
6 cloves garlic, minced or pressed
3 tablespoons grated fresh ginger root
3 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/8 teaspoon ground allspice
2 sweet potatoes, peeled and cut into 1" cubes
2 bunches Swiss chard leaves and stems, chopped
1/2 cup chopped fresh parsley

Place cucumbers and fresh red bell peppers in a food processor. Pulse until chopped in small pieces. Add canned tomatoes and roasted red peppers. Pulse a couple of more times until finely chopped. Add tomato juice and rest of ingredients and pulse until well mixed. Cover and chill for at least 2 hours for flavors to mingle. Before serving, garnish with cucumber slices, if desired. Serve chilled. Serves 7.

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Watermelon Goodness


Jacki Donaldson of That’sFit passes along 4 reason to eat watermelon. Have a look:
  • Watermelon juice beat out tomato juice on the lycopene front in a recent study. Research suggests that lycopene may be a cancer killer.
  • A compound in watermelon can help with your skin's healing and regenerative processes.
  • Watermelon is practically calorie-free. It contains less than 50 calories per cup which makes it a grand way to satisfy a sweet tooth.
  • Eating watermelon is a great way to hydrate. There's 141 grams of water per each cubed cup.
Watermelon rocks, especially on a hot summer day. Give this recipe a try:
Watermelon Ices
5 cups seedless watermelon
1/2 cup raisins
Blend watermelon and raisins in a blender, food processor, or VitaMix until they form a creamy liquid. Pour into paper cups and freeze for one hour only. Remove partially frozen treat from the freezer. Blend again, spoon the mixture back into the cups, and place back in the freezer until served.
That reminds me, I have a hunk of watermelon in the fridge!

Power Lunch!

Creamy Fruit and Berry Smoothie
1 cup pomegranate juice
1/2 cup vanilla soy or almond milk
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 cup frozen peaches
1 banana
2 tablespoons ground flax seeds
Blend all ingredients together in a high powered blender. Serves 2.

Portobello Red Pepper Sandwich
SANDWICH
1/2 large red onion, thinly sliced
4 large Portobello mushrooms, stems removed
4 (4 inch) whole wheat pitas
2 cups large arugula leaves
2 medium drained roasted red bell peppers, from jar,
seeded and cut into 1/2-inch-thick slices


TAHINI SPREAD
3/4 cup raw tahini (pureed sesame seeds)
1/2 cup water
1 tablespoon fresh lemon juice
1 tablespoon Dr. Fuhrman’s VegiZest
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
1 large pitted medjool date, chopped or 2 deglet noor
1 small clove garlic, chopped
Preheat oven to 375 degrees. Arrange mushrooms and onions on baking sheet and roast until tender, about 15 to 20 minutes. Meanwhile, make tahini spread by blending all spread ingredients together. When mushrooms/onions are done, split pitas in half horizontally and warm slightly. Spread generous amount of tahini spread on top half of split pita. Place 1/2 cup arugula on bottom half and then, 1 mushroom cap (pat dry with paper towels to absorb liquid), sliced onion and roasted red pepper. Serves 4.

Baked Potato Fries
2 pounds Yukon Gold potatoes or sweet potatoes
4 cloves fresh garlic, pressed or 2 tsp garlic powder
1 tablespoon olive oil
2 teaspoons onion powder
no salt herb seasoning
Preheat oven to 350 degrees. Peel potatoes if not organic and cut into strips. Mix remaining ingredients and toss with potatoes. Bake for 30 to 45 minutes or until lightly golden and tender. Serves 4.
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Broccoli, Sprouts, and Beans!


Broccoli with Red Lentil Sauce

1/2 cup red lentils
1 medium onion, chopped
1 small clove garlic, chopped
11⁄2 to 2 cups carrot juice
1 pound broccoli florets
1 tablespoon Dr. Fuhrman’s VegiZest
1/2 teaspoon Mrs. Dash seasoning
1/2 teaspoon balsamic vinegar
1/4 cup chopped pecans (optional)
Add lentils, onions, garlic, and carrot juice to a saucepan. Bring to a boil, cover and simmer for 20-30 minutes until the lentils are soft and pale. Add more carrot juice if needed. Meanwhile, steam the broccoli until just tender. Put the cooked lentil mixture into a food processor or blender with the VegiZest, seasoning and balsamic vinegar and blend to a smooth puree. Add some carrot juice if it is too thick. Place broccoli in a bowl and combine with sauce. If desired, top with chopped pecans. Serves 4.

Brussels Sprouts Polonaise
6 cups Brussels sprouts
1/4 cup soft tofu
2 tablespoons lemon juice
2 tablespoons date sugar
1 clove garlic, minced
1 tablespoon Dr. Fuhrman’s VegiZest
1/2 cup chopped fresh parsley, chopped
1/2 cup soy milk
Cut large sprouts in half. Steam for 8 minutes or until tender. Blend tofu, lemon juice, date sugar, garlic, VegiZest, 1/4 cup parsley, and soy milk in blender and pour over sprouts. Sprinkle with remaining parsley. Serves 3.

Cuban Black Beans with Brown Rice
5 cups brown rice
olive oil (small amount)
1 cup chopped onion
3/4 cup chopped green pepper
2 cups tomato juice, no salt
3 15-ounce cans black beans, (no or low salt) drained
1 14-ounce can whole tomatoes, (no salt) undrained and chopped
1 8-ounce can tomato sauce (no salt)
3 cloves garlic, minced
1 tablespoon Dr. Fuhrman’s VegiZest or other no salt seasoning
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
Cook brown rice according to package directions. Using a paper towel moistened with olive oil, lightly coat a large soup pot and sauté onion and peppers until tender. Add tomato juice and next 7 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 to 25 minutes or until vegetables are tender. Serve with brown rice. Serves 6.
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Snack to Live!

High Cruciferous Juice
6 medium carrots
6 cauliflower florets
2 apples, cut in fourths
1 bunch kale
1/2 bunch watercress
1/2 head broccoli with stems
Run all ingredients through a juicer. Serves 4.

Baked Garlic Pita Chips
2 whole wheat pitas
olive oil cooking spray (optional)
garlic powder
Preheat oven to 375 degrees. Split each pita in half horizontally. Spray pita halves lightly with olive oil, if desired, and sprinkle with garlic powder. Cut each half in half and then into four sections to form triangles. Place on baking sheet and bake for 8 minutes or until lightly browned and crispy. Serve with salsa or hummus. Serves 4.

Red Pepper Salsa

2 red bell peppers, stems removed
1/2 cup minced fennel
1 tablespoon red wine vinegar
1/2 tablespoon olive oil
1 1/2 teaspoons Dr. Fuhrman’s VegiZest
1/2 teaspoon minced garlic
freshly ground black pepper, to taste
Broil peppers on high until softened and brown on all sides, about 25 minutes, turning after 10 minutes. Enclose in a paper bag and let stand 10 minutes. Peel, seed, and chop peppers. Mix fennel, vinegar, oil, VegiZest, garlic, and red peppers in medium bowl. Season with pepper. Good served with endive leaves for dipping. Serves 4
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What Came First: Fish, Turkey, or the Egg?



Spiced Haddock or Tilapia

1 tablespoon olive oil
1/4 cup onion, minced
2 cloves garlic, minced
1 1/2 teaspoons paprika
4 4-ounce haddock or tilapia fillets
2 tablespoons fresh dill, chopped
6 cloves garlic
1 tablespoon fresh lemon juice
Add oil to a nonstick cooking pan. Place over medium-high heat until hot. Add onion and garlic; cook, stirring constantly, until soft. Stir in paprika. Remove from heat and let cool. Spread onion mixture on both sides of fillets. Sprinkle with dill. Lightly coat a broiler pan using a paper towel moistened with olive oil. Broil fillets and garlic cloves on high 3 inches from heat for 8 minutes or until fish flakes easily when tested with a fork. Sprinkle with lemon juice and garnish with broiled garlic cloves. Braised Bok Choy makes a quick and delicious side dish. Serves 4.

Turkey Spinach Burgers

1 pound ground turkey breast
10 ounces frozen, chopped spinach, defrosted and drained
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons chopped fresh parsley
1 1/2 tablespoons vegan Worcestershire sauce (found in health food stores)
1 teaspoon hot sauce
Combine the ground turkey, spinach, bread crumbs, onions, parsley, Worcestershire sauce, and hot sauce in a large bowl. Mix well. Divide turkey mixture into 5 equal portions and form into patties. Coat grill rack or broiler pan with cooking spray. Grill or broil until nicely browned on both sides and cooked through, about 7 minutes per side. Serves 5.

Vegetable Omelet
olive oil (small amount)
1 medium onion, diced
1 medium green or red peppers, diced
1 cup fresh shiitake mushrooms, stems removed and chopped
1 cup diced tomatoes
1/4 teaspoon dried basil
4 eggs, beaten
black pepper, to taste
Using a paper towel moistened with olive oil, lightly coat skillet. Sauté the onions, peppers, mushrooms and tomatoes over medium heat for 10 minutes until tender. Add basil and eggs and cook over med/high heat until done, about 8 minutes, turning over with spatula occasionally. Sprinkle with black pepper. Serves 2.
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Mighty Oats!



Oatmeal and Fruit Compote

fresh fruits, chopped
raisins or other dried fruits, chopped
soy milk, orange juice or pomegranate juice, to cover for soaking
1 cup old fashioned rolled oats
To make fruit compote: Combine the fresh and dried fruits in a glass jar along with some soy milk or juice for soaking. Cover and refrigerate overnight. In the morning, prepare rolled oats according to directions on package. Add fruit compote to the oatmeal. Serves 2.

Cinnamon Fruit Oatmeal
1 cup water
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/2 cup old-fashioned rolled oats
1/2 cup blueberries
2 apples, chopped
2 tablespoons chopped walnuts
1 tablespoon ground flax seeds
1/4 cup raisins
In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats. When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through. Cover and let stand for 15 minutes until thick and creamy. Mix in apples, nuts, flax seeds, and raisins. Serves 2.

Blueberry Nut Oatmeal
1 3/4 cups water
1 cup old fashioned rolled oats
1 cup grated apple
2 tablespoons currants
1 tablespoon ground flax seeds
1 cup fresh or frozen blueberries
8 pecan halves, chopped
In a saucepan, bring water to a boil and stir in all ingredients, except blueberries and pecans. Turn heat down and simmer for 5 minutes. Stir in blueberries and pecans. Remove from heat and cover for 2-3 minutes before serving. Serves 3.
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You Chicken!


Creole Chicken with Spinach and Rice
1 cup brown rice, uncooked
1/4 teaspoon chili powder
olive oil (small amount)
2 skinless, boneless chicken breast halves, thin sliced crosswise
1 1/2 cups chopped organic celery
1 cup chopped canned tomatoes, (no salt)
10 ounces frozen spinach
1 cup chili sauce (low salt)
1/4 cup chopped onion
1 large green pepper, chopped
2 cloves garlic, minced
1 tablespoon chopped fresh basil or 1 teaspoon dried
1 tablespoon chopped fresh parsley or 1 teaspoon dried
1/4 teaspoon dried crushed red pepper
Cook brown rice according to package directions, adding chili powder to cooking water. Using a paper towel moistened with olive oil, lightly coat a deep nonstick skillet and heat. Cook thin strips of chicken on medium high, turning occasionally, for 3-5 minutes until no longer pink. Add remaining ingredients, bring to a boil and reduce heat to medium. Simmer covered for 10 minutes. Serve over seasoned brown rice. Serves 4.

Southwestern Chicken
1 cup salsa, low sodium
1 cup black beans or red kidney beans, low or no sodium
1 cup fresh or frozen sweet corn
2 tablespoons fresh chopped cilantro
2 skinless, boneless chicken breasts
Preheat oven to 350 degrees. Mix salsa, beans, corn, and cilantro together. Spoon 1/2 of the salsa mixture over the chicken and marinade for at least one hour. Bake chicken for 30 minutes or until cooked through. Slice the chicken breasts and top with remaining salsa mixture. Serves 4.

Dijon Chicken
2 boneless and skinless chicken breasts
4 tablespoons fresh lime juice
2 tablespoons vegan Worcestershire sauce (found in health food stores)
4 teaspoons Dijon mustard
2 cloves garlic, minced
Trim all fat from chicken breasts. Mix together lime juice, Worcestershire sauce, Dijon mustard, and garlic. Reserve half and pour the rest over chicken and marinate for 1/2 hour. Broil on low or grill for 7 minutes per side or until cooked through. Serve with rest of marinade spooned over top. Pair this recipe with California Creamed Kale or Lemon Zest Spinach. Serves 2.
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Salads for Two


Romaine, Spinach, Watercress Salad with Fruit and Nuts
Blasamic Vinaigrette
1/2 cup water
6 tablespoons roasted garlic rice vinegar
4 tablespoons olive oil
4 tablespoons balsamic vinegar
4 tablespoons 100% grape fruit spread or raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder

Salad
1 head (about 6 cups) romaine lettuce, shredded
5 ounces (about 5 cups) organic baby spinach
1/2 bunch watercress leaves
1 apple, grated
1 pear, grated
4 tablespoons chopped walnuts
1/4 cup raisins or currents (optional)
Blend all vinaigrette ingredients together in a high powered blender. Combine salad ingredients. Toss salad with light amount of vinaigrette. Serves 2.

Green Velvet Vegetable Salad
Green Velvet Dressing
3/4 cup water
1/2 cup fresh lemon juice
1/2 cup raw tahini (pureed sesame seeds)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh dill
4 tablespoons raw cashews
2 tablespoons Dr. Fuhrman’s VegiZest
1/2 tablespoon chopped fresh tarragon (optional)
2 teaspoons Bragg Liquid Aminos or low sodium soy sauce
2 cloves garlic, chopped


Salad
10 ounces (about 10 cups) mixed salad greens
1/2 cup shredded zucchini
1/2 cup fresh or frozen corn
1/2 cup diced red bell pepper
1/4 cup chopped scallions
1 cup sprouts (assorted varieties)
Blend all dressing ingredients in a high powered blender until smooth. Serves 2.
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Garlic, Fresh Power!


We all know garlic is good for us, but new research has determined that fresh garlic is best. More from WebMD:
Researchers in Japan compared fresh garlic with garlic preserved in water, alcohol, and vegetable oil, specifically measuring a key ingredient called allicin. Allicin is the main active ingredient in garlic and the chemical responsible for its characteristic smell.

Allicin is widely promoted for its antibacterial properties. Some studies have shown that allicin helps fight infections and may help prevent bacteria-related food poisoning. Other research has suggested that the compound can help against blood clots and certain cancers.

Allicin is fragile and disappears quickly, leading the study's researchers to question whether various storage methods would affect its levels.

The team's experiments revealed that fresh crushed garlic is more stable and maintains higher levels of allicin than preserved versions.
I love garlic! If you do too, give this recipe a try:
Southern-Style Mixed Greens
1 cup water
1 clove garlic, minced
dash of black pepper
1 15-ounce can black eyed peas (no or low salt)*, rinsed and drained
1 cup chopped yellow peppers
1 cup chopped tomato
1/3 cup chopped fresh parsley
1/4 cup chopped red onion
1/4 cup balsamic vinegar or low fat dressing
10 ounces (about 7 cups) mixed salad greens
Combine water, garlic, and black pepper in a large saucepan; bring to a boil. Add black eyed peas; cover and simmer over low heat for 10 minutes. Drain. In a bowl, combine black eyed peas with yellow peppers and next four ingredients. Cover and chill for 3 hours or overnight. Serve over salad greens. Serves 2.
And it keeps vampires away too!

Spin-Niche...

Lemon Zest Spinach
1 1/4 pounds fresh organic spinach or 4 bags organic baby spinach
6 cloves garlic, minced
5 tablespoons pine nuts
3 teaspoons lemon juice
1 teaspoon olive oil
1/2 teaspoon lemon zest
Steam spinach and garlic until spinach is just. Serves 4.

Spinach and Brussels Sprouts Delight
16-ounces Brussels sprouts
14-ounces organic baby spinach
1/4 cup water
4 cloves garlic, minced
1 small onion, chopped
1 14.5-ounce can chopped tomatoes (no salt)
1 tablespoon Dr. Fuhrman’s VegiZest
Steam Brussels sprouts and spinach together for 8 minutes or until Brussels sprouts are almost tender. Meanwhile, water sauté garlic and onion in a large pot until onions are tender, about 5 minutes. Add Brussels sprouts and spinach, along with chopped tomatoes and VegiZest. Simmer for an additional 10 minutes. Serves 4.

Athlete's Green Fuel

1 banana
8 ounces romaine lettuce
4 ounces organic baby spinach
1 ounce raw sunflower seeds
1 ounce pine nuts
1 ounce raw cashews
3 teaspoons Dr. Fuhrman's Black Fig Vinegar
Blend all ingredients together. Serves 1.
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Mushy Stuff...

Garbanzo Guacamole
1/2 15-oz can garbanzo beans, no salt, drained
1 clove garlic, halved
1 tablespoon lemon juice
1 avocado, peeled and cubed
1 1/2 fresh green chili peppers, minced
1 cup chopped tomato
3/4 cup chopped green onions
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
assorted raw vegetables, cut up
In food processor, puree beans and garlic with lemon juice. Add avocado and chili peppers, pulsing until mixture is chunky. Remove to bowl and stir in tomato, green onions, and liquid aminos. Serve with raw vegetables. Serves 2.

Hot Pepper Salsa

3 large plum tomatoes, cut in fourths
1 medium onion, cut in fourths
4 cloves garlic, cut in half
1 14-ounce can whole or chopped tomatoes
1 jar roasted red peppers, low sodium, in vinegar (drained)
1/2 cup fresh cilantro
2 tablespoons red wine vinegar
1 long hot pepper
Roast tomatoes, onions and garlic in a 400 degree oven for 10 minutes. Remove from oven and place in a food processor. Add rest of ingredients and pulse to chop until desired consistency. Serves 10.

Cashew-Currant Dressing/Dip
1/4 cup raw cashews or 2 tablespoons raw cashew butter
1/3 cup soy milk
1/4 cup unsweetened applesauce
1/4 cup dried currants or raisins
Blend the cashews or cashew butter with soy milk and applesauce in a high powered blender until smooth. Mix in currents or raisins. Serves 4.
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Meat and Dairy Whacking the Environment

It seems that eating foods like vegetables and fish leaves a much smaller carbon footprint than meat and dairy products. More from Rachel Ehrenberg of ScienceNews:
For the average U.S. consumer, getting the equivalent of one-seventh of a week’s calories from chicken, fish or vegetables instead of red meat or dairy will do more to reduce greenhouse gas emissions than buying all local, all the time, the researchers say. Crunching the numbers revealed that delivery to the consumer accounts for only 1 percent of red meat–associated emissions. But the production path to red meat and dairy products is clouded with nitrous oxide and methane emissions, mainly from fertilizer use, manure management and animal digestion.

“Methane and nitrous oxide production are huge in agriculture,” says the study’s first author Christopher Weber of Carnegie Mellon University in Pittsburgh. These greenhouses gases are often left out of similar analyses, which have tended to focus solely on carbon or energy use. “That misses a huge part of the picture,” Weber says.

Weber, who conducted the study with colleague, H. Scott Matthews, notes that they aren’t trying to downplay the benefits of buying local. “I shop locally,” he says. “But there’s been so much emphasis on food miles. We felt it was important to look at the whole life cycle.”

Using data from the U.S. departments of Commerce, Agriculture, Transportation and other sources, Weber and Matthews modeled the total greenhouse gas emissions generated in making and moving all sorts of foods from cereals to fish to cheese. The work, to appear in the May 15 Environmental Science & Technology, paints a broad brush, cautions Weber. Because the model uses Commerce Department data, the food categories are defined by Commerce Department food sectors. So while cheese and milk are considered separately, fruits and vegetables are put in the same category.
You don’t have to be a “hippie” or a “tree hugger” to be mindful of how your lifestyle impacts the planet. I’m happy I don’t eat meat or dairy.

Pudding...for Breakfast?

I'm a creature of habit. This is what I eat for breakfast most mornings. Make it yourself and let me know what you think:


Gerry’s Chocolate Pudding

1 ripe bananas
1 teaspoon chopped walnuts
1 teaspoon raw sunflower seeds
1 teaspoon raw sesame seeds
1 teaspoon ground flaxseed
2 tablespoons nutritional yeast
1 1/2 cup frozen spinach 
3 dates
1/2 cup of unsweetened almond milk or unsweetened soy milk
4 heaping teaspoons of unsweetened cocoa powder
1/2 ripe avocado

Blend until smooth.

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A Day's Trifeca of Meals...


Egg and Vegetable Scramble

2 eggs
2 tablespoons unsweetened soy milk
1/2 medium bell pepper, diced
2 green onions, chopped
1/2 cup diced fresh tomatoes
1/2 cup diced fresh mushrooms
1 tablespoon Dr. Fuhrman’s VegiZest or other no salt seasoning
1 teaspoon Spike or other no salt seasoning
4 ounces organic spinach, coarsely chopped or baby spinach
Beat eggs with soy milk. Water sauté the peppers, onions, tomatoes, mushrooms, VegiZest, and Spike until vegetables are tender. Add spinach to wilt. Cook most water out of vegetables, then add eggs and scramble until cooked through. Serves 1.

Gazpacho Summer Soup

1 large cucumber, peeled and sliced into large pieces
1 large red bell pepper, seeded and sliced into large pieces
1 14-ounce diced or chopped tomatoes, no salt added
1 cup roasted red peppers, in vinegar, low sodium (drained)
2 cups tomato juice, low sodium
1 12-ounce jar mild or medium salsa, low sodium
1/2 cup fresh cilantro
2 tablespoons red wine vinegar
1 tablespoon Dr. Fuhrman’s VegiZest
cucumber slices (optional)
Place cucumbers and fresh red bell peppers in a food processor. Pulse until chopped in small pieces. Add canned tomatoes and roasted red peppers. Pulse a couple of more times until finely chopped. Add tomato juice and rest of ingredients and pulse until well mixed. Cover and chill for at least 2 hours for flavors to mingle. Before serving, garnish with cucumber slices, if desired. Serve chilled. Serves 3.

Chard and Vegetable Medley

1/2 cup water, divided
4 cloves garlic, minced or pressed
1 medium onion, coarsely chopped
2 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon Spike no salt seasoning
4 small yellow squash, cut into 1/2 inch slices
2 bunches Swiss chard, red and green, coarsely chopped
1 large red bell pepper, cut into 1/2 inch slices
1 cup halved cherry tomatoes
2 tablespoons balsamic vinegar
Place garlic, onion, VegiZest, Spike, and yellow squash in a large soup pot with 1/4 cup water. Bring to a high simmer. Cook until onion is soft, about 3 minutes. Add remaining vegetables, along with another 1/4 cup water, and simmer covered for about 12 minutes or until tender. Drain vegetables, reserving liquid. Add balsamic vinegar to liquid and reduce over high heat until syrupy. Pour over vegetables. Serves 4.
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Recipes for the Trail

Trail Mix
1 cup walnuts
1 cup sunflower seeds
1 cup pecans
1 cup pumpkin seeds
1 cup raisins
1 cup dates, chopped
1 cup unsulfured dried apricots, chopped
Mix together and store for snack food.

Goji Oat Clusters

1 1/2 bananas
1 cup unsweetened applesauce
2 teaspoons vanilla extract
3/4 cup date sugar
2/3 cup whole wheat flour
1 1/4 teaspoons arrowroot powder
2/3 cup raw walnuts, ground
2 teaspoons cinnamon
1/2 teaspoon nutmeg
3/4 cup oats
1/4 cup Goji berries
1/4 cup raisins or currants
6 dates, pitted and chopped
1/2 cup raw walnuts. chopped
Preheat oven to 375 degrees. Blend bananas, applesauce, vanilla, and date sugar in blender until creamy. In a large mixing bowl, combine the flour, arrowroot powder, ground nuts, cinnamon and nutmeg. Add the blended wet ingredients to the dry ingredients and mix well. Stir in oats, Goji berries, raisins, dates, and chopped nuts. Bake for 10 minutes.

Applenut Flax Bars

1 cup oats
4 large medjool dates, pitted and chopped
1 apple, peeled, cored, and chopped
1/2 cup raisins
1/2 cup Brazil nuts, chopped
1/4 cup vanilla soy milk
2 tablespoons ground flax seeds
2 tablespoons raw cashew butter
Preheat oven to 300 degrees. Mix all ingredients together and press into a 9X9 glass baking dish. Bake for 30 minutes. Remove from oven and press once again. Allow to cool before slicing.
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Elegant Salads

Baba Ganoush Salad
Baba Ganoush
1 eggplant
1 cup garbanzo beans, cooked or canned
2 tablespoons raw tahini
2 tablespoons lemon juice
4 cloves garlic, finely chopped
1/3 cup bean liquid from can of garbanzo beans, or water
1 teaspoon Bragg Liquid Aminos


Salad
10 ounces organic spinach
3 shiitake mushrooms, thinly sliced
1/4 onion, thinly sliced
1 cup cherry tomatoes
1 medium cucumber, chopped
1 medium red bell pepper, chopped
Prick eggplant and bake on baking sheet at 350 degrees for 45 minutes. Scoop out eggplant meat. In a blender or Vita-Mix combine eggplant, garbanzo beans, tahini, lemon juice, garlic, bean liquid, and liquid aminos. Blend until smooth. Combine salad ingredients and toss with dressing. This can also be served with whole wheat pita or stuffed in a wrap. Serves 4.

Beet and Fresh Herb Vegetable Salad w/ Fruit and Nuts

4 cups romaine lettuce, torn into pieces
4 cups mixed greens
4 cups organic spinach
1 cup endive, chopped
1 small beet, peeled and grated
1/2 medium cucumber, peeled if not organic and sliced
1 apple, chopped
1/2 tomato, chopped
1/2 cup fresh or frozen peas, thawed
1/2 small sweet onion, thinly sliced
1/4 cup cilantro, chopped
1/4 cup fresh oregano, chopped
1/3 cup fresh basil, chopped
1/4 cup sunflower seed nuts
1/4 cup sliced almonds
edible flower petals, such as marigolds (optional)
1/2 avocado, sliced
Dr. Fuhrman’s Spicy Pecan Vinegar or rice vinegar, to taste
Pile romaine lettuce, mixed greens, spinach and endive in a bowl, then add rest of ingredients except the nuts, avocado, flower petals and vinegar . Toss to mix, then sprinkle with the nuts and flower petals and place the avocado slices on top. Sprinkle the vinegar over all or over individual portions. Serves 4.

Citrus Avocado Salad with Dijon Fig Dressing
Salad
12 ounces romaine lettuce, washed and torn in bite-sized pieces
1 avocado, sliced
1/2 sweet onion, sliced in thin rounds
2 oranges, peeled and sliced in rounds
1 cup grape tomatoes, halved
1/2 cup walnuts


Dressing
3 tablespoons water
1 tablespoon Dr. Fuhrman's VegiZest
1/3 cup Dr. Fuhrman's Black Fig Vinegar
1 tablespoon Dijon mustard
2 tablespoons raw almond butter
1 tablespoon ketchup, low sodium
1 tablespoon minced garlic
Whisk dressing ingredients together until smooth and pour over salad. Serves 4.
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Fruit Fury!

Good Morning Juice
6 ounces baby carrots
1/8 lemon, without rind
1 20-ounce can pineapple (in its own juice)
2 cups ice cubes
Combine the ingredients in Vita-Mix in above order. Start with variable speed, moving quickly from 1 to 10, and then switch to high. Blend for 1 minute on high or until smooth.

Pear Apple Smoothie

1 ripe pear
1 ripe apple
1 frozen banana
1 cup water
1 teaspoon ground flax seeds
Peel the ripened pear and apple and place in Vita-Mix with banana and water. Blend to smoothie consistency. Mix in flax seeds. Note: Peel your ripened bananas and store in freezer bags in the freezer. You can decrease the banana to 1/2 if you prefer a lighter drink.

Mango Riesling Compote

1 10-ounce bag frozen peaches, thawed and cut into small pieces
3 fresh ripe mangos, or frozen mangos, thawed and cut into small pieces
1 cup unsulfured dried apricots
1/2 cup raisins
1/2 cup soy milk or almond milk
1/4 cup Dr. Fuhrman's Riesling Raisin Vinegar
Mix all ingredients together and refrigerate overnight in a closed container. Notes: This recipe should be made one day in advance. Frozen mangos and peaches are easier to cut when partially thawed rather than thawed completely.
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How to Cut Broccoli...

I love broccoli, but, I have no idea how to cut it. Good thing this guy can show us how. Look:


Now that we can cut broccoli, why not give these broccoli inspired recipes a whirl. Enjoy:

Tomato Vegetable Pot Soup

6 cups water
4 tablespoons lentils
1 teaspoon basil
1 teaspoon thyme
1 teaspoon oregano
2 tablespoons Dr. Fuhrman's VegiZest
3 garlic cloves, chopped
8 tomatoes, chopped
1 broccoli stalk, chopped
2 onions, chopped
4 potatoes, chopped
1 pound carrots, chopped
1 cup green beans, chopped
1 cup cabbage, chopped
1 organic celery stalk, chopped

Place all of the ingredients in a large soup pot. Cover and simmer on low heat for one hour or until vegetables are tender.

Fast Black Bean Vegetable Soup

2 15-ounce cans black beans, no or low salt
2 cups frozen mixed vegetables
2 cups frozen corn
2 cups frozen chopped broccoli florets
2 cups carrot juice
1 cup water
1 cup prepared black bean soup (preferably no salt)
1/4 cup chopped cilantro (optional)
1/8 teaspoon no salt southwestern or chili powder, or to taste
1 cup chopped fresh tomatoes
2 avocados, chopped or mashed
1/2 cup chopped green onions
1/4 cup raw pumpkin seeds (lightly toasted, if you like)
Combine first 9 ingredients in a soup pot. Bring to a boil and simmer on low for 30 minutes. Stir in fresh tomatoes and heat through. Serve topped with avocado, green onions, and pumpkin seeds.
And hey, broccoli kicks major butt! At least Dr. Fuhrman seems to think so. Check it out:
Sulforaphane, broccoli’s much studied compound, is an isothiocyanate that has a unique mechanism of action. This compound blocks chemical-initiated tumor formation and induces cell cycle arrest in abnormal cells, meaning that it inhibits growth and induces cell death in cells with early cancerous changes in a dose-dependent manner (i.e., the more you eat, the better). Recent studies show that the amount of sulforaphane derived from eating a reasonable amount of broccoli can have dramatic effects to protect against colon cancer.
Okay, that’s it. I’m buying more broccoli right NOW!

Eat These Veggies, or Else!

Zucchini Skillet
3 cups diced sweet potatoes
1/3 cup water
2 cups diced zucchini
1 cup diced red onion
1 cup frozen corn
1/2 cup green onion, sliced
1 red pepper, diced
1 green pepper, diced
1 clove garlic, minced
1/4 cup chopped parsley
1 teaspoon ground cumin
1/2 teaspoon chili powder
In a covered large skillet, saute the sweet potatoes in water for about 10 minutes. Add zucchini, red onions, corn, green onions, red peppers, green peppers, and garlic. Saute in water until vegetables are tender. Add remaining ingredients and allow flavors to blend. Serves 6.

Super Summer Vegetable Blend
3 tablespoons water
1 teaspoon thyme
1 teaspoon dill weed
1 teaspoon oregano
1 teaspoon basil
4 zucchini, sliced
3 cloves garlic, chopped
2 tomatoes, chopped
1 medium red onion, chopped
1/2 medium red pepper, sliced
1/2 medium yellow pepper, sliced
1/2 medium orange pepper, sliced
2 cups shiitake, cremini, or oyster mushrooms, stems removed and chopped
1 tablespoon arrowroot powder
1 tablespoon Dr. Fuhrman's VegiZest
1 tablespoon Dr. Fuhrman's Black Fig Vinegar
2 teaspoons water
In a large skillet add 3 tbsp water, thyme, dill, oregano, basil, zucchini, garlic, tomatoes, onions, peppers, and mushrooms. Cover and cook over medium/high heat for 8 minutes. Meanwhile mix arrowroot, VegiZest, vinegar, and 2 teaspoons water together in a small bowl. Add sauce to simmering vegetables and cook 4 more minutes or until sauce boils and thickens and vegetables are tender, stirring occasionally. Serves 5.

Soy & Green Bean Medley
2 cups fresh cut green beans
1 cup frozen soybeans, thawed
1 cup canned aduki beans, no or low salt
2 scallions, chopped
2 tablespoons currants
1 tablespoon rice vinegar
1 1/2 teaspoons 100% apricot fruit spread
1 teaspoon grated fresh ginger
1/2 teaspoon toasted sesame oil
Steam green beans and soybeans together about 8 minutes or until crisp tender. Remove to bowl and add aduki beans, scallions, and currants. With a wire whisk combine rest of ingredients and toss with bean mixture. Refrigerate for a few hours before serving to let flavors combine. Serves 6.
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Some Strawberry Sweets!

Strawberry Banana Nut Freeze
4 bananas, peeled and frozen in advance
1/4 cup soy milk
1/2 bag frozen strawberries (or frozen blueberries)
1/2 teaspoon vanilla extract
4 tablespoons ground flax seed
4 tablespoons crushed walnuts
Add frozen bananas, soy milk, strawberries, and vanilla to Vita-Mix or food processor with S blade and blend into a smooth ice cream consistency. Mix in the flax seed and walnuts. Serves 4.

Strawberry Pineapple Sorbet

1 10-ounce bag frozen strawberries
1/2 cup orange juice or soy milk
4 slices dried pineapple, unsweetened and unsulphured
3 pitted dates
1 cup fresh organic strawberries, sliced
Blend all ingredients except fresh strawberries in a high-powered blender. Pour into sorbet glasses and top with sliced fresh strawberries. Serves 2.

Strawbeany Ice Cream

1 1/4 cups medjool dates, pitted
1 cup frozen strawberries
1/2 cup raw cashews
1/2 15-ounce pinto beans (no or low salt), drained
1 teaspoon vanilla
2 1/2 cups water
1 cup sliced fresh organic strawberries, divided (1/2 cup optional)
1/2 cup fresh blueberries (optional)
To make ice cream: blend dates, frozen strawberries, cashews, beans, vanilla, and water in a Vita-Mix or other powerful blender until well blended. Pour into a bowl and stir in 1/2 cup sliced fresh strawberries. Cover and freeze for about 8 hours until almost set. May be served as is or layered with the berries in a parfait glass. Serves 4
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Outbreaks Aside, U.S. Eating More Greens

No doubt, the E. coli outbreak scared the heck out of people, but apparently not THAT much. Because according to this report Americans are actually eating more green vegetables. Maggie Fox of Reuters explains:
An increase in the number of foodborne illnesses caused by contaminated spinach or lettuce over the past 35 years cannot be explained by increases in salad consumption over the same period, U.S. government researchers said on Monday.


They said the findings reinforce the need for local, state and federal health authorities to monitor preparation of leafy green vegetables from the point of harvest all the way through the food preparation process…

…U.S. leafy green consumption rose 17 percent during 1986-1995 compared with the previous decade, but outbreaks of foodborne disease caused by leafy greens increased by 60 percent in that period.

In the 1996-2005 time frame, leafy green consumption rose 9 percent over the prior decade, but foodborne diseases outbreaks increased by 39 percent.
Hey, you got to love news like this. Especially since green veggies are nutritional superstars. Did you know leafy greens sock it to cancer? Dr. Fuhrman explains:
Green vegetables have demonstrated the most dramatic protection against cancer. Cruciferous vegetables (broccoli, brussels sprouts, cauliflower, kale, bok choy, collards, arugala, watercress, and cabbage) contain a symphony of phytonutrients with potent anti-cancer effects.
Just feast your eyes on all these nutrients:


So, why not give these salads a try, a delicious way to get your dose of phytonutrients. Check them out:
Very Veggie Salad
15 ounces or 10 cups mixed greens or baby salad greens
1/2 cup halved cherry tomatoes
1 avocado, cubed
1/4 cup chopped green onions
1 red bell pepper, thinly sliced
left over steamed vegetables (optional)
1/2 15-ounce can lentils, drained, or 1 cups cooked lentils
2 medium carrots, grated
1/4 cup raw sunflower seeds
1/2 cup dressing of choice
Distribute greens, vegetables (except carrots), and lentils on dinner plates. Then distribute grated carrots. Sprinkle with sunflower seeds and pour dressing over salads. Serves 2.

Spinach-Strawberry Salad
3 ounces romaine lettuce
5 ounces organic baby spinach
12 ounces frozen strawberries, thawed, reserving juice
Pile the lettuce and spinach leaves on a plate and lay the defrosted strawberries on top. Pour the juice from the thawed strawberries over the greens. Serves 2.
But, be sure not to sabotage these salads with oily dressings. Not a good idea! More from Dr. Fuhrman:
I know you were told that olive oil is health food. It is not. Keep in mind, oil is processed food, it is not a natural whole food. Oils, even if they are monounsaturated, should not be health food because they are low in nutrients and contain 120 calories per tablespoon, promoting weight gain.


Sure, olive oil and almond oil are improvements over animal fats and margarine, but they still are a contributor to our overweight modern world. Overweight Americans consume and average of three tablespoons of oil in their daily diet, adding and extra 360 calories to their food each day. You need to reach a thinner, ideal weight to achieve maximum protection against heart disease and to reverse heart disease. Use oil, even olive oil sparingly or not at all; certainly, do not have more than one teaspoon per day.
Try these salad dressings instead:
Orange Cashew Dressing
2 peeled navel oranges
1/4 cup orange juice
1/4 cup raw cashews
2 tbsp. of blood orange vinegar or pear vinegar
Blend ingredients until silkly smooth. Use liberally on salad or as vegetable dip. Serves 4-6.

Pistachio Mustard Salad Dressing
1/3 cup raw shelled pistachio nuts
1 tbsp. dijon mustard
2 tbsp. Vegi-Zest or low salt vegetable seasoning
1/4 tsp. garlic powder
1/2 cup unsweetened soy milk
Blend all ingredients until smooth in a high powered blender. Serves 4-6.
Now, if these don’t strike your fancy—or you’re just feeling lazy—why not pay one of these Eating to Live on the Outside favorites a visit:
Personally, I go through more Romaine lettuce and spinach then any rabbit I know!

Relax, Have a Salad...

Walnut-Pear Green Salad
8 ounces (about 8 cups) baby salad mix
2 ounces (about 2 cups) arugula or watercress
1 pear, grated
1/4 cup currants
1/4 cup walnuts, crushed or chopped
2 tablespoons Dr. Fuhrman’s D’Anjou Pear Vinegar or balsamic vinegar
2 teaspoons olive oil
2 pears, peeled and sliced
1/4 cup walnut halves (optional)
Combine greens with grated pear, currants, and walnuts. Toss with vinegar & olive oil. Top with sliced pears and if desired, walnut halves. Serves 2.

Tossed Green Salad w/ Fruit

8 ounces baby salad mix
2 small heads romaine lettuce, torn or cut into bite sized pieces
2 cups watercress
1 cup broccoli sprouts
1 cup organic strawberries, sliced
2 green apples, chopped
2 tablespoons currants
4 tablespoons Dr. Fuhrman’s Blood Orange Vinegar
4 kiwis, sliced
2 tablespoons sunflower seeds
Toss all ingredients together except for sunflower seeds. Sprinkle seeds on top and serve. Serves 4.

Spinach-Strawberry Salad
3 ounces romaine lettuce
5 ounces organic baby spinach
12 ounces frozen strawberries, thawed, reserving juice
Pile the lettuce and spinach leaves on a plate and lay the defrosted strawberries on top. Pour the juice from the thawed strawberries over the greens. Serves 2.
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A Health Tip from Poked & Prodded

Julie Upton, RD of Poked & Prodded scoured the country for good health tips. Here’s a great one from Gayle Lanphier, RD. Enjoy:
Make this soup! It’s quick to make using broth, frozen vegetables, canned beans, etc. Low cost, low calorie, high fiber! I take this soup to work for lunch. It is a tasty way to consume vegetables and the high fiber prevents my afternoon hunger snack attack. —Gayle Lanphier, RD, CSSD, LDN; York, Penn.
Vegetable and Bean Soup
1 small onion
2 ribs of celery
1 teaspoon olive oil
1 quart of broth (vegetable, chicken, or beef)
1 pound package of frozen mixed vegetables
1 15-ounce can of diced tomatoes
1 15-ounce can of black beans or kidney beans (rinsed and drained)
Salt, pepper, spices, to taste
Chop the onion and celery into small pieces. Sauté in olive oil. Add broth, frozen vegetables, canned tomatoes, salt, pepper, and spices. Bring to a boil, then simmer for about 10 minutes. Add beans and simmer one minute longer.
Hey, kick the salt and maybe the olive oil too and it’s looking mighty good—don’t you agree?

Smoothie Moves

Chocolate Cherry Smoothie
4 ounces organic baby spinach
1/2 cup soy milk
1/2 cup cherry pomegranate juice
1 tablespoon Dr. Fuhrman's Cocoa Powder or other natural cocoa powder, not Dutch processed
1 cup frozen cherries
1 banana
1 cup frozen blueberries
1/2 teaspoon vanilla extract
2 tablespoons ground flax seeds
2 tablespoons Goji berries (optional)
If using a regular blender, liquefy the spinach with soy milk and juice. Add remaining ingredients and blend about 2 minutes until very smooth. If using a Vita-Mix, blend all at once. Serves 2.

Purple Power Smoothie
1 cup pomegranate juice
2 packed cups organic baby spinach
1/4 medium cucumber*
1/2 cup frozen blueberries
1/2 cup frozen mixed berries
1/2 cup frozen strawberries
2 medjool dates or 4 deglet noor dates, pitted
2 tablespoons ground flax seeds
1 cup ice cubes (optional)
Blend ingredients in Vita-Mix or other powerful blender until smooth. Serves 2.

Orange Berry Greens Smoothie
2 cups organic baby spinach
1 cup frozen blueberries
1 cup pomegranate juice
1/2 cup frozen strawberries
4 pitted dates
1 orange, peeled & quartered
2 tablespoons ground flax seed
Blend all ingredients in a high-powered blender until smooth and creamy. Serves 2.
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The People's Soups

Beth’s Tomato-Vegetable Soup
2 red, yellow and/or orange peppers
4 stalks celery
1 large onion
2 heads baby bok choy
3-1/2 pounds assorted types of tomatoes
5 large cloves garlic
2 teaspoons Mrs. Dash
1 teaspoon dill
1/2 cup water
Cut all vegetables, add seasonings and water, and simmer in large, covered pot for 40 minutes, or until vegetables are soft. Remove from stove and process in blender or Vita-Mix. Blend until smooth and frothy. For variation, substitute other spices for Mrs. Dash and dill—or 5 ounces of other green leafy vegetables for baby bok choy. This recipe freezes easily and maintains the body that blending the cooked ingredients achieves. To serve, add brown rice (optional). Serves 6.

Jean’s Broccoli Cheeze Soup
3 medium potatoes, peeled & diced
3 large carrots, peeled & diced
1 bunch broccoli, cut into florets & stems, sliced
2 inches water (just to cover potatoes & carrots in pot)
1 cup plain soymilk
1/2 cup raw cashews
1/2 cup nutritional yeast
1 teaspoon garlic powder
1 teaspoon Mrs. Dash - original blend
1 teaspoon Spike
1/4 teaspoon celery salt (optional)
In large pot, cover diced potatoes and carrots with water and simmer until tender—15 minutes or so. Meanwhile steam broccoli until tender (I have a steamer insert that fits inside the pot I use for the potatoes and carrots). While veggies are cooking, puree cashews and all seasonings in a blender with the soymilk. When potatoes and carrots are done, add them to the cashew mixture and re-blend, adding enough of the hot cooking liquid to make a creamy "cheese" soup consistency (I used almost all of the cooking water.) You might need to do this in batches, depending on your blender. Return pureed soup to pot and stir in broccoli. I couldn't believe the gorgeous color and flavor of this soup—just like the broccoli cheese soup that I used to eat way back when. While this soup doesn't have as many veggies as my usual soups, it's a nice change of pace. Serves 4.

Irene’s Collard Greens Soup

1 onion, finely chopped
1 green pepper, seeded and chopped
2 cloves fresh garlic, chopped
32 ounces water
1/2 vegetable bouillon/low-sodium
1/16 teaspoon fresh black ground pepper
1/16 teaspoon cumin
8 ounces collard greens
Lightly sauté onion, pepper and garlic in a few drops of extra virgin olive oil. Add water/bullion with spices and shredded collard greens. Bring to a boil and then simmer about 30 minutes. Can also add 8 ounces of black eyed peas if you wish. Serves 4.
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Breakfast, then Lunch, then Dinner...

Romaine with Cashew Butter and Fruit
6 large romaine lettuce leaves
2 tablespoons raw cashew butter
1 cup organic sliced strawberries
2 kiwis, sliced
Spread a thin layer of cashew butter in each romaine leaf. Place berries and kiwi on top. Serves 2.

Sunshine Slaw
4 carrots, grated
1 1/2 apples, peeled and chopped
1 teaspoon fresh lemon juice
1/3 cup raisins
1/3 cup slivered or sliced almonds
1/3 cup low salt mayonnaise or Vegenaise (a vegan alternative)
Toss carrots and apples with lemon juice. Add raisins and almonds. Mix in low salt mayonnaise or Vegenaise. Serves 4.

Mashed Red Potatoes

6 medium red potatoes, peeled if not organic
3 tablespoons unsweetened soy milk
6 ounces fresh organic spinach
2 tablespoons fresh parsley, chopped or 1 teaspoon dried
Cut potatoes into two inch pieces and place in pot. Cover with water & boil, covered, until fork tender. Drain, place in a bowl and mash with a potato masher. Add soy milk and whip with a beater until creamy & smooth. Wilt spinach over low flame. Mix spinach and parsley into potatoes. Serve with White Wine and Onion Gravy or Vegan Gravy. Serves 6.
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3 Banana Smoothies

Creamy Banana Smoothie
1 banana
1 cup fortified soy milk or fat free milk
1 cup frozen strawberries or blueberries
1 tablespoon ground flax seeds
Blend all ingredients together in a Vita-Mix or other powerful blender.

Orange Banana Berry Smoothie

2 peeled oranges
1 banana
1 10-ounce bag of frozen strawberries
1 tablespoon ground flax seeds
Blend all ingredients together in a Vita-Mix or other powerful blender.

Banana Split Smoothie

1 banana (fresh or frozen)
5 whole strawberries (fresh or frozen)
1 tablespoon Dr Furhman's Cocoa Powder
6 ice cubes
1/4 cup unsweetened soy milk
5 halves walnuts
Blend all ingredients together in a Vita-Mix or other powerful blender.
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My Banana Cream Pie

Hey folks. Won’t you give my Banana Cream Pie a try? I came up with the recipe and Marian—Dr. Fuhrman’s chef—helped perfect it. Let me know what you think! Take a look:
Crust
1 cup oats
1/2 cup unsweetened soy milk
3 tablespoons raw tahini
1 very ripe banana


Filling
2 very ripe large bananas
1/2 cup unsweetened vanilla soy milk
12-15 medjool dates
1/2 avocado, peeled and pitted
4 large romaine lettuce leaves (or other lettuce)
1 tablespoon ground flax seed (optional)
1 teaspoon raw sunflower seeds (optional)
1 teaspoon unhulled sesame seeds (optional)
1 teaspoon chopped walnuts
1/2 teaspoon vanilla extract

Cream Topping
1 1/2 cups raw cashews
3/4 cup unsweetened vanilla soy milk
8 medjool dates
unhulled sesame seeds (optional)

Preheat oven to 350 degrees. Crust: Blend oats into a flour. Blend banana. In a bowl, thoroughly combine blended oats, banana, tahini, and soy milk. Spread dough in a glass pie dish until bottom and sides are covered. Bake for 10 minutes, then remove and cool. Filling: Blend all ingredients in a high-powered blender. Spoon mixture into pie crust and bake for 40 minutes. Let cool. Cream Topping: Blend cashews, soy milk, and dates together in a high-powered blender. Spoon over entire surface. If desired, sprinkle with sesame seeds. Serves 8.
And yes, the bananas I used were Dole organic bananas, which I might add. You all should be looking for—hint, hint, wink, wink! Operation Banana Hunt is still on!
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Taste This...

Sherry Kale
1 large bunch kale
1 large onion, chopped
4 cloves garlic, minced
1 tablespoon olive oil
1/4 cup sherry wine vinegar
1/4 teaspoon allspice
1/4 teaspoon basil
1/4 teaspoon oregano
Strip the kale leaves from the main stem. Chop leaves. Saute' the onion and garlic in olive oil over medium heat for 5 minutes. Add the vinegar, allspice, basil, oregano, and chopped kale and saute', stirring occasionally until kale is tender, about 15 minutes. Serves 4.

Soy & Green Bean Medley

2 cups fresh cut green beans
1 cup frozen soybeans, thawed
1 cup canned aduki beans, no or low salt
2 scallions, chopped
2 tablespoons currants
1 tablespoon rice vinegar
1 1/2 teaspoons 100% apricot fruit spread
1 teaspoon grated fresh ginger
1/2 teaspoon toasted sesame oil
Steam green beans and soybeans together about 8 minutes or until crisp tender. Remove to bowl and add aduki beans, scallions, and currants. With a wire whisk combine rest of ingredients and toss with bean mixture. Refrigerate for a few hours before serving to let flavors combine. Serves 6.

Hawaiian Sweet Potato Pudding

4 medium sweet potatoes (use organic for a sweeter taste)
1 cup orange juice
canned sliced pineapple (unsweetened), drained well
1 tablespoon date sugar (optional)
Preheat oven to 400 degrees. Prick sweet potatoes with a fork. Bake for 1 hour or until soft. Let cool and peel off skin. Mash sweet potatoes in a food processor or high powered blender with orange juice and date sugar, if desired. Spread mixture into a 9X9 inch glass baking dish. Cover with pineapple slices. Bake at 350 degrees for 1/2 hour. Serves 4.
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Behold...the Salads!

Very Veggie Salad
15 ounces or 10 cups mixed greens or baby salad greens
1/2 cup halved cherry tomatoes
1 avocado, cubed
1/4 cup chopped green onions
1 red bell pepper, thinly sliced
left over steamed vegetables (optional)
1/2 15-ounce can lentils, drained, or 1 cups cooked lentils
2 medium carrots, grated
1/4 cup raw sunflower seeds
1/2 cup dressing of choice
Distribute greens, vegetables (except carrots), and lentils on dinner plates. Then distribute grated carrots. Sprinkle with sunflower seeds and pour dressing over salads. Serves 2.

Spinach-Strawberry Salad

3 ounces romaine lettuce
5 ounces organic baby spinach
12 ounces frozen strawberries, thawed, reserving juice
Pile the lettuce and spinach leaves on a plate and lay the defrosted strawberries on top. Pour the juice from the thawed strawberries over the greens. Serves 2.

Raw Fruit and Vegetables
4 ounces fresh organic baby spinach
1 Granny Smith apple, chopped
6 organic strawberries, chopped
1/2 cup blueberries
Arrange spinach on a plate and top with fresh fruit. Serves 1.

Pecan Maple Apple Salad

3 green apples, peeled and cored
10 ounces mixed baby greens
1/2 cup raw pecans, chopped
1/2 cup currants
2 tablespoons pure maple syrup
1/4 cup Dr. Fuhrman's Spicy Pecan Vinegar
Shred apple into greens using a grater or peeler. Add the chopped pecans and currants. Combine maple syrup and vinegar. Pour over salad. Mix all ingredients together thoroughly. Serves 2.
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Desserting Health Food

Bluevado Pie
Crust
10 date/coconut rolls (remove almonds)
1 1/2 cups Familia, original swiss baby muesli, no added sugar (found in supermarkets)


Filling
10 ounces frozen blueberries
10 pitted dates, chopped
4-5 bananas
1 Haas avocado
1 teaspoon unsweetened shredded coconut
Crust: In a bowl, thoroughly blend the date/coconut rolls and muesli. Transfer mixture to pie plate, pressing down to make pie crust.

Filling: In a high powered blender, blend all filling ingredients, except for coconut, until smooth. Pour into the pie crust. Sprinkle with coconut. Cover and freeze for at least 3 hours before serving.

Easy No-Bake Thumbprint Cookies
3 1/2 cups rolled oats
8 medjool dates, pitted and chopped
1 1/3 cups unsweetened soy milk
1 1/2 cups raw almond butter
3/4 cup coconut, reserving 1/4 cup (optional)
100% all-fruit preserves
Grind oats slightly in a high-powered blender. Pour into a bowl and mix with dates, soy milk, almond butter, and coconut. Form into balls and press down in middle with thumb and place a small amount of fruit preserves in the indentation or roll in reserved coconut. Refrigerate before eating.

Healthy Chocolate Cake

Cake
1 2/3 cups whole wheat pastry flour
1 teaspoon baking powder
3 teaspoons baking soda
3 1/2 cups pitted dates, divided
1 cup pineapple chunks in own juice, drained
1 banana
1 cup unsweetened applesauce
1 cup shredded beets
3/4 cup shredded carrots
1/2 cup shredded zucchini
3 tablespoons Dr. Fuhrman's Cocoa Powder or other natural cocoa powder
1/2 cup currants
1 cup chopped walnuts
1 1/2 cups water
2 teaspoons vanilla extract


Chocolate Nut Icing:
1 cup raw macadamia nuts or raw cashews, unsalted
1 cup vanilla soy milk
2/3 cup pitted dates
1/3 cup brazil nuts or hazelnuts
2 tablespoons cocoa powder
1 teaspoon vanilla extract
Cake: Preheat oven to 350 degrees. Mix flour, baking powder, and baking soda in a small bowl. Set aside. In blender or food processor, puree 3 cups of the dates, pineapple, banana, and applesauce. Slice remaining 1/2 cup dates into 1/2 inch thick pieces. In large bowl, mix sliced dates, beets, carrots, zucchini, cocoa powder, currants, walnuts, water, vanilla and flour mixture. Add the blended mixture and mix well. Spread in a 9.5" X 13.5" nonstick baking pan. Bake for 1 hour or until a toothpick inserted into the center comes out clean.

Icing: Using a high powered blender*, combine all icing ingredients until smooth and creamy. Place a dollop over warm cake and serve. If desired, you may spread on cooled cake instead.
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Eat to Live Chicken, Fish, and Turkey

Thai Chicken Stir-fry
2 cups cooked brown rice
2 chicken breasts, skinless and boneless
4 cloves garlic, cut in half
1/2" slice fresh ginger root
1/2 bunch chopped fresh mint
12 fresh basil leaves
1/2 bunch chopped cilantro, optional
2 1/2 cups carrot juice
2 1/2 teaspoons arrowroot powder
2 bags oriental frozen vegetables
1 whole onion, sliced
1/2 pound sliced shiitake mushrooms
1 bag broccoli florets
1 can bamboo shoots, drained
2 teaspoons Spike seasoning, or other no salt seasoning
2 tablespoons Dr. Fuhrman's VegiZest
1/2 teaspoon curry powder, optional
3 tablespoons natural peanut butter, no salt
1/2 cup light coconut milk
1/4 cup raw cashews, chopped
Cook brown rice according to directions and set aside until ready to serve. Very thinly slice chicken. Lightly brown chicken over high heat. Turn down heat to medium and cook until done. Do not overcook chicken; when pricked with fork and juice runs clear the chicken is cooked. Remove to a plate and set aside. In food processor, finely chop garlic, ginger root, mint, basil, and cilantro, reserving some for top, if desired. Mix carrot juice w/ arrow root powder. Place all ingredients (except for peanut butter, coconut milk, and cashews) into a wok or large skillet. Cook on high heat, covered, stirring often, until vegetables are just tender and chicken cooked through about 10-15 minutes. Push vegetables aside and add peanut butter, stirring to blend with liquid. Toss to distribute. Add coconut milk and heat until hot. Place chicken on the brown rice, cover with vegetable mixture and top with chopped cashews. Also delicious topped with the fresh herbs. Serves 4.

Salmon Salad Nicoise
Salad
1/2 cup wild salmon, canned or left over, flaked
2 cups green beans, cooked
1 cup cooked and cubed potatoes
1/2 cup chopped bell pepper
1/2 cup shredded carrots
1/4 cup thinly sliced sweet onion
1/2 cucumber, cut into small cubes
1 large tomato, coarsely chopped
2 cups mixed salad greens or baby greens
2 cups romaine lettuce, torn in small pieces


Dressing
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
1 tablespoon olive oil
2 teaspoons Dr. Fuhrman's VegiZest
2 tablespoons orange juice
1 teaspoon garlic powder
Prepare all salad ingredients. Whisk dressing ingredients and toss with salad mixture and serve. Serves 2.

Baked Apricot Garlic Turkey Tenderloins
4 apples, quartered
2 oranges, quartered
1 onion, peeled and quartered
2 tablespoons fresh thyme
20 fresh sage leaves
2 whole turkey tenderloins or 6 turkey scallops, sliced very thin
1/2 cup apricot spreadable 100% fruit
2 teaspoons Bragg Liquid Aminos
3 teaspoons Spike seasoning (no salt) or other no salt seasoning
6 cloves garlic, pressed
Preheat oven to 375 degrees. Cut apples in quarters and slice core out leaving flat. In baking pan arrange apples, oranges, and onion close together. Lay herbs on top of fruit. Place tenderloins on top of fruit, onion, and herb mixture. If using turkey scallops, fan out three scallops on top of each other and place over apple, orange, onion and herb mixture, and do the same for the remaining three. Mix apricot spread, liquid aminos, Spike and garlic. Generously spread turkey with sauce. Cover loosely with foil and bake for 30-35 minutes until turkey juices run clear when pricked in center with a fork. Serves 6.
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Salads O' Fun!

Coconut Fruit Salad
1 cup cantaloupe, cut into bite sized pieces
1 cup honeydew melon, cut into bite sized pieces
1 cup pineapple, cut into bite sized pieces
1/2 cup green grapes, cut in half
1/2 cup red grapes, cut in half
1 pint organic strawberries, cut in half or quarters
1/2-1 pint blueberries
1/2 cup unsweetened shredded coconut, divided
Mix all ingredients together, reserving 1/4 cup of coconut. Sprinkle the reserved coconut over the top for a beautiful looking fruit salad. Serves 6.

The Big Chopped Salad
Savory Tomato Dressing
1 cup pasta sauce, no or low salt
3 tablespoons raw almond butter
2 tablespoons your choice of Dr. Fuhrman’s Vinegars, balsamic or any other vinegar
1 tablespoon Dr. Fuhrman's VegiZest (optional)


Salad Vegetables
20 ounces or 10 cups bunches romaine lettuce, washed, dried, and shredded
1 red bell pepper, chopped
1/2 cup garbanzo beans, cooked or canned
3 stalks organic celery, chopped
1/4 purple onion or sweet onion, thinly sliced
1/2 medium cucumber, cubed
1 medium tomato, cubed, or grape or cherry tomatoes halved
1 medium avocado, cubed
Whisk the four dressing ingredients, blending thoroughly. Toss dressing with salad ingredients and serve. Serves 2.

Spinach-Strawberry Salad
3 ounces romaine lettuce
5 ounces organic baby spinach
12 ounces frozen strawberries, thawed, reserving juice
Pile the lettuce and spinach leaves on a plate and lay the defrosted strawberries on top. Pour the juice from the thawed strawberries over the greens. Serves 2.
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A Soup-er Good Time!

Tomato Vegetable Pot Soup
6 cups water
4 tablespoons lentils
1 teaspoon basil
1 teaspoon thyme
1 teaspoon oregano
2 tablespoons Dr. Fuhrman's VegiZest
3 garlic cloves, chopped
8 tomatoes, chopped
1 broccoli stalk, chopped
2 onions, chopped
4 potatoes, chopped
1 pound carrots, chopped
1 cup green beans, chopped
1 cup cabbage, chopped
1 organic celery stalk, chopped
Place all of the ingredients in a large soup pot. Cover and simmer on low heat for one hour or until vegetables are tender.

Tuscan Beans & Greens Soup
1 cup sun-dried tomatoes
1/2 cup unsweetened soy milk
1 15-ounce can diced tomatoes, no salt, with liquid
1 cup chopped onions
2 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon dried crushed rosemary
1 15-ounce can white beans, no or low salt, with liquid
3 cups low sodium vegetable broth
6 cups chopped collard greens
1 tablespoon Dr. Fuhrman's Black Fig Vinegar
1/2 teaspoon freshly ground black pepper
Soak the sun-dried tomatoes in soy milk overnight to get soft. When ready to make soup, chop the tomatoes finely. Set aside. Open the can of diced tomatoes and drain some liquid into a large soup pot. Heat over medium heat. Add onions and garlic; lower heat, cover and cook for 5 minutes, until onions are soft. Add more liquid to keep from sticking. Stir in sun-dried tomatoes, soy milk, basil, oregano, and rosemary. Add the beans, diced tomatoes, and vegetable broth. Bring to a boil. Add the greens, lower heat and simmer for about 20 minutes. Before serving, stir in the vinegar and black pepper.

Sweet Beet Soup
3 cups water
1 16-ounce can low sodium vegetable broth
2 tablespoons Dr. Fuhrman's VegiZest
4 cups carrot juice
1 cup organic celery juice
3 beets with greens
2 medium onions
3-4 medium sized sweet potato or yams, peeled and diced
Put water, broth, VegiZest, carrot and celery juice in a pot and simmer. Grate beets and onions with food processor and add. Then add the bite-sized pieces of sweet potato and the sliced beet greens. Cook on low heat for one hour. Blend half the soup, leaving some chunky parts, so it becomes thicker and still has chunks of potato.
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Carnival Of The Recipes - Cooking On A Budget Edition

It’s over at A Penny Closer. *Remember, not all recipes are Fuhrman-friendly.
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The Breakfast Bunch

Healthy Pancakes
1 cup great northern beans (no or low salt), drained
2 egg whites
1 cup unsweetened soy milk
1 teaspoon vanilla
10 pitted dates
1/2 cup oat bran
1/4 cup buckwheat flour
1 cup blueberries or 1 banana, sliced
pure maple syrup
Blend beans, egg whites, soy milk, vanilla, and dates in a blender until smooth. Add oat bran and buckwheat flour and blend. Fold in blueberries or banana. Pour batter by 1/4 cupfuls onto a hot, non-stick or lightly oiled griddle. When bubbles form on top of pancakes, flip. Cook until golden. Serve with pure maple syrup. Serves 2.

Wille's Wild Blueberry Hot Breakfast

2 cups frozen wild blueberries
1/2 cup vanilla soy milk
1/4 cup unsweetened shredded coconut, lightly toasted
1/4 cup chopped walnuts
1/4 cup currants
1 banana, sliced
Heat frozen blueberries and soy milk until warm. Add remaining ingredients and stir well. Serves 1.

Pomegranate Muesli

1/2 cup pomegranate juice
1/4 cup oats, steel cut or old fashioned (not quick or instant)
1 apple, peeled and grated
4 raw cashews, coarsely chopped
4 raw hazelnuts, coarsely chopped
1/2 cup halved grapes
1/2 cup cubed cantaloupe
1/2 cup sliced fresh organic strawberries
1 tablespoon currants
1 tablespoon ground flax seeds
Soak oats in pomegranate juice overnight in refrigerator. Oats will absorb the liquid. In the morning, combine oats with remaining ingredients. You may add or substitute any fruits you desire. Serves 2.
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Christmas Recipes - Countdown to Christmas

It’s over at Christmas Recipes. *Remember, not all recipes are Fuhrman-friendly.
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Green, Green, Food, Food!

Braised Kale and Squash with Pumpkin Seeds
2 bunches kale
1 medium butternut squash or small pumpkin
1 medium red onion, coarsely chopped
6 cloves garlic, sliced
2 tablespoons Dr. Fuhrman's VegiZest
2/3 cup water
2 tablespoons Dr. Fuhrman's Black Fig Vinegar
1 cup pumpkin seeds or sunflower seeds, lightly toasted
Strip kale from stems. Discard stems. Wash leaves well, and coarsely chop. Peel, seed, and cube butternut squash or pumpkin. Place kale, squash, onion, garlic, and VegiZest in a large pot with water. Cover and steam over low heat for 20 minutes or until squash is tender. Add vinegar and toss. Serve sprinkled with lightly toasted pumpkin or sunflower seeds. Toast seeds in oven at 300 degrees for 5 minutes, or until lightly toasted. Serves 6.

Brussels Sprouts Polonaise

6 cups Brussels sprouts
1/4 cup soft tofu
2 tablespoons lemon juice
2 tablespoons date sugar
1 clove garlic, minced
1 tablespoon Dr. Fuhrman's VegiZest
1/2 cup fresh parsley, snipped & divided
1/2 cup plain soy milk
Cut large sprouts in half and steam for 8 minutes until tender. Blend tofu, lemon juice, date sugar, garlic, VegiZest, 1/4 cup parsley, and soy milk in blender and pour over sprouts. Sprinkle with remaining parsley. Serves 3.

Doubly Delicious Greens

1 large bunch bok choy, chopped
1 large bunch Swiss chard, chopped
1 medium onion, coarsely chopped
2 cloves garlic, chopped
1 15-ounce can diced tomatoes (no salt)
2 cups shiitake and/or baby bella mushrooms, sliced
1/2 teaspoon dried Italian herb seasoning
Place bok choy, Swiss chard, onions, and garlic in a large steamer and steam until almost tender, about 10 minutes. In a large pot add tomatoes, mushrooms, steamed greens mixture, and seasoning. Simmer over low heat for 5 minutes, stirring occasionally. Serves 8.
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Italian Health Food

Polenta Vegetable Casserole
2 cups fresh organic baby spinach
1 cup zucchini, chopped
1 cup broccoli, chopped
1 cup red pepper, chopped
1 cup green pepper, chopped
1 cup fresh tomatoes, chopped
1 cup fresh mushrooms, chopped
1 medium onion, chopped
1 tablespoon oregano
1 tablespoon basil
6 cloves garlic, chopped
1 tablespoon Dr. Fuhrman's VegiZest or other no salt seasoning
1/8 cup water
3/4 jar pasta sauce, no or low salt
Polenta
6 cups water
1 1/2 cups sun-dried tomatoes, soaked overnight & cut into small pieces
4 cloves garlic, minced
2 cups cornmeal

Cheese topping
1 cup soy mozzarella cheese, grated
Preheat oven to 350 degrees. Saute' vegetables, herbs and seasonings in water for 15 minutes until the vegetables are tender, adding more water if needed to prevent sticking. Mix in pasta sauce, reserving 1/4 cup. Meanwhile, bring 6 cups of water, sun-dried tomatoes and minced garlic to a boil. Then slowly add cornmeal, stirring constantly on low heat for 5 minutes until the cornmeal thickens. Spread 1/4 cup pasta sauce over bottom of 8 X 11 baking pan, then spread a layer of polenta over the sauce. Place a layer of the vegetable/sauce mixture on the polenta and then another layer of polenta and vegetable/sauce mixture. Sprinkle grated cheese over top. Bake in oven for 20 minutes until heated through. Serves 8.

No Pasta Vegetable Lasagna
Lasagna noodles
2 large eggplants, sliced 1/4" lengthwise
3 small zucchini, slice lengthwise as thin as you can
3 small yellow squash, slice lengthwise as thin as you can

Tofu ricotta
1 package soft tofu
1 small onion, cut in quarters
4 cloves garlic
1 bunch fresh basil leaves
1 1/4 pounds firm tofu
4 tablespoons Dr. Fuhrman's VegiZest
2 tablespoons dried Italian herbs
1 cup grated soy mozzarella cheese

Vegetables
2 bunches broccoli florets & peeled stems, coarsely chopped
4 cups sliced mushrooms, a mixture preferable (shiitake, cremini, oyster)
4 medium bell peppers (a mixture of red, yellow & orange), chopped
1 7-ounce bag organic baby spinach
3 cups pasta sauce, no or low salt
fresh basil, shredded
Preheat oven to 350 degrees.

Lasagna noodles
Bake eggplant, zucchini and squash slices for 10 minutes until flexible but not completely cooked.

Tofu ricotta
Process soft tofu, onion, and garlic until pureed. Add 1 bunch basil leaves and pulse to coarsely chop. Squeeze firm tofu to remove excess water and crumble. Mix pureed tofu and crumbled tofu. Add VegiZest, Italian herbs, and grated soy mozzarella cheese.

Saute vegetables
Saute broccoli, mushrooms. peppers, and spinach over low heat for 5 minutes, without water, just until tender.

Assemble

Spread a thin layer of pasta sauce on bottom of a baking dish. Layer eggplant slices, then sauteed vegetables, tofu ricotta, squash and zucchini slices and spread with pasta sauce. Repeat layers ending with tofu ricotta. Spread pasta sauce on the top and bake, uncovered, for 1 hour or until very hot and bubbly. Garnish with shredded fresh basil. Serves 8.
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Carnival of Recipes -- Let's Talk Turkey!

It’s over at Elementary Chef. *Remember, not all recipes are Fuhrman-friendly.
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Super Sweets!

Almond Fudge
1/2 cup dates, pitted
1/4 cup plain soy milk
1 cup raw almond butter
1/2 cup raw cocoa powder
1/2 cup unsweetened shredded coconut
1 teaspoon vanilla extract
In a food processor, chop dates and raisins until very fine. Mix the remaining ingredients with the dates and raisins. Press into an 8" X 8" glass baking dish and refrigerate. Serves 8.

Wild Apple Crunch
6 apples, peeled and sliced
3/4 cup chopped walnuts
8 dates, chopped
1 cup currants or raisins
3/4 cup water
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
juice of 1 orange
Preheat oven to 375 degrees. Combine all ingredients except the orange juice. Place in a baking pan and sprinkle the juice of the orange on top. Cover and bake at 375 degrees for about one hour until all ingredients are soft, stirring occasionally. Note: You can also simmer this for 30 minutes on top of the stove in a covered pot, stirring occasionally. Serves 8.

Mango Pudding
1/4 cup slivered almonds
2 ripe mangoes, peeled & cut into pieces
1 banana
1 tablespoon date sugar
1/8 cup coconut, unsweetened shredded
1/2 teaspoon vanilla
1/4 cup currants (optional)
1/8 teaspoon cinnamon (optional)
Grind almonds in a Vita-Mix or other powerful blender until finely chopped. Add mangoes and rest of ingredients, except currants and cinnamon, and blend until smooth and creamy. Place in a bowl, add currants if desired, and stir. Sprinkle with cinnamon, if desired. Chill for at least 2 hours before serving. Serves 2.
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Green Smoothie Party!

Got Greens Smoothie
3 ounces fresh organic baby spinach
2 cups fresh or frozen pineapple cubes
3 kiwis
1/2 avocado
1 banana
Blend all ingredients in a Vita-Mix or other powerful blender until smooth and creamy.

Green Citrus Smoothie
1 orange, peeled
1 cup fresh pineapple
8-10 ounces romaine or leaf lettuce
1 tablespoon Dr. Fuhrman's Blood Orange Vinegar
Blend all ingredients together.

Eat Your Greens Fruit Smoothie

5 ounces organic baby spinach
1 medium banana
1 cup frozen or fresh blueberries
1/2 cup soy milk
1/2 cup pomegranate juice or another unsweetened fruit juice
1 tablespoon ground flax seeds
Blend all ingredients in a Vita-Mix or other powerful blender until smooth and creamy.
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My Recipe

Listen up folks. This one is mine—SO YOU BETTER LIKE IT! Seriously, I hope you enjoy it…or else. Take a look:
Zucchini or Carrot Bread
20 dates
1 cup unsweetened soymilk
2 very ripe bananas (3 if small)
1 tablespoon raw sunflower seeds
2 tablespoons ground flaxseed
2 cups quick oats (blended into flour)
2 cups quick oats
2 heaping teaspoons ground cinnamon
1 cup chopped walnuts
1 cup raisins
2 cups shredded zucchini (or carrots)
1 tablespoon vanilla extract
Blend dates, soy milk, bananas, sunflower seeds, and flaxseed until smooth. Add all ingredients into large mixing bowl. Mix well (more oats may be needed to thicken mixture). Spread in baking pan 1 1/2 inches thick (rub pan with a little blended oats to help prevent sticking). Preheat oven to 350 degrees. Bake for 15 minutes then cover edges with foil (like you would a pie crust). Continue baking until golden brown and center is firm. Serves 12 or more, depending on how cut it.
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Carnival of the Recipes: Tricks and Treats Edition

I's up at Booklore—Libra Simplex. Oh! And not all recipes are Fuhrman-friendly.
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Bringin' da Salad!

Spinach Salad
2-6 ounces fresh organic baby spinach
1/4 red onion, finely shredded
2 tablespoons unhulled sesame seeds
1 tablespoon ground flax seeds
1 tablespoon sunflower seeds
1 pint fresh blackberries
2 tablespoons Dr. Fuhrman's D'Anjou Pear or Black Fig Vinegar, optional
Mix and toss all ingredients together.

Cucumber Radish Salad

1/4 cup unhulled sesame seeds
1 cucumber, sliced
8 radishes, sliced
1/2 cup finely chopped red onion
1 pear, diced
1/4 cup chopped fresh dill
1/4 cup chopped fresh basil
1/4 cup date sugar
2 tablespoons apple cider vinegar
Lightly toast sesame seeds in a pan over medium heat for 4 minutes, shaking pan frequently. Combine all ingredients and chill overnight.

Jicama Salad
1 medium head romaine, Bibb, or red leaf lettuce
1 large jicama, peeled and thinly sliced
2 Kirby cucumbers, sliced into circles
2 red bell peppers, thinly sliced
1/2 cup raw sunflower seeds
Arrange lettuce, jicama, cucumbers, and peppers on a plate. Sprinkle with sunflower seeds.
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Cereal Killers Carnival of Recipes

Sweet and Fruity Snacks

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 1/4 teaspoons arrowroot powder
4 tablespoons Dr. Fuhrman's Cocoa Powder or other natural cocoa powder
3/4 cup oats
8 dates, pitted and coarsely chopped
3/4 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. Yields approx. 55 cookies.

Fruity Sandwich Spread

1 cup dried apple
1 cup soy milk
1/4 cup raw Brazil nuts
1/2 cup organic baby spinach
2 medjool dates, pitted
1 banana, sliced
3 whole grain pita pockets or whole grain bread
Soak dried apples in soy milk for at least two hours. Drain off soy milk and blend with Brazil nuts, spinach and dates in a Vita-Mix or other powerful blender. Remove to bowl and add soaked apples and sliced banana to combine. Cut pitas in half and lightly toast. Spread mixture inside. Serves 6.

Mixed Fruit Smoothie
1/8-1/4 cup vanilla soy milk
1 banana
1 cup organic baby spinach
1 cup frozen strawberries
1 cup frozen peaches
1 cup frozen mangoes
1 cup fresh organic strawberries
1 tablespoon ground flax seeds
Blend all ingredients together in a Vita-Mix or other powerful blender until smooth and creamy. Serves 4.
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Dressing Healthy

Pumpkin Seed Pecan Dressing
2 apples
1/4 cup fresh apple juice
2 tablespoons pecans
1 tablespoon pumpkin seeds
1 tablespoon Dr. Fuhrman’s Spicy Pecan Vinegar
1/4 teaspoon ground nutmeg
1/4 teaspoon cinnamon
Blend all ingredients together in a Vita-Mix or other powerful blender.

Savory Tomato Dressing
1 cup pasta sauce, no or low salt
3 tablespoons almond butter
1-2 tablespoons Dr. Fuhrman’s Black Fig Vinegar or balsamic vinegar
1 tablespoon Dr. Fuhrman's VegiZest (optional)
garlic or onion powder, to taste (optional)
Mix all ingredients together in a blender or blend with a wire whisk. Add any additional seasonings such as garlic or onion powder if you wish.

Fruity Herb Dressing
2 dates, pitted
2 shallots
2 cloves garlic
2 fresh bay leaves
1/3 cup Dr. Fuhrman's Black Fig Vinegar
1/4 teaspoon tarragon
1/2 cup water or soy milk
Mix all ingredients in blender with 1/2 cup water or soy milk.

Green Velvet Dressing
3/4 cup water
1/2 cup fresh lemon juice
1/2 cup raw tahini
1/4 cup fresh chopped parsley
1/4 cup chopped fresh dill
4 tablespoons raw cashews
2 tablespoons Dr. Fuhrman's VegiZest
1/2 tablespoon chopped fresh tarragon (optional)
2 teaspoons Bragg Liquid Aminos
2 cloves garlic, chopped
Blend all ingredients in a Vita-Mix or other powerful blender until smooth.
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Salad, Soup, Cookies

Very Veggie Salad
15 ounces or 10 cups mixed greens or baby salad greens
1/2 cup halved cherry tomatoes
1 avocado, cubed
1/4 cup chopped green onions
1 red bell pepper, thinly sliced
left over steamed vegetables (optional)
1/2 15-ounce can lentils, drained, or 1 cups cooked lentils
2 medium carrots, grated
1/4 cup raw sunflower seeds
1/2 cup dressing of choice
Distribute greens, vegetables (except carrots), and lentils on dinner plates. Then distribute grated carrots. Sprinkle with sunflower seeds and pour dressing over salads. Serves 2.

Tomato Bisque
3 cups carrot juice
1 1/2 pounds fresh chopped tomatoes
1/4 cup sun-dried tomatoes, chopped
2 organic celery stalks, chopped
1 small onion, chopped
1 leek, chopped
1 large shallot, chopped
3 garlic cloves, chopped
2 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon dried thyme, crumbled
1 small bay leaf
pinch of saffron (optional)
1/2 cup raw cashews
1/4 cup fresh basil, chopped
1 5-ounce bag organic baby spinach (optional)
In large saucepan, add all ingredients except cashews, basil, and spinach. Simmer for 30 minutes. Discard bay leaf. Remove 2 cups of vegetables with slotted spoon and set aside. Puree remaining soup and cashews in processor until smooth. Add soup vegetables to puree to make creamy bisque with chunks of vegetables. Stir in basil and spinach & let it wilt. Serves 8.

Pumpkin Pineapple Cookies
1 cup fresh or canned pumpkin or sweet potatoes
1 small banana, mashed
1/2 cup crushed pineapple, with juice
3/4 cup date sugar
3/4 cup whole wheat pastry flour
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
3 cups quick oats (not instant)
1 cup raisins
1/2 cup chopped walnuts
Combine pumpkin, banana and pineapple. In a separate bowl, combine rest of ingredients. Stir in pumpkin mixture. Drop by tablespoonfuls onto cookie sheet and press down slightly. Bake for 10 minutes at 350 degrees. Makes 16 cookies.
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Worldly Vegetarian Creations

Thai Vegetable Curry
4 cups Wehani brown rice or any brown rice or quinoa
4 cloves garlic, finely chopped
2 tablespoons peeled, finely chopped fresh ginger
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh cilantro
2 cups carrot juice
1 red bell pepper, thinly sliced
1 large eggplant, peeled, if desired & cut into 1" cubes
2 cups green beans, cut in 2" lengths
3 cups sliced shiitake mushrooms, stems removed
1 small can bamboo shoots
2 tablespoons Dr. Fuhrman's VegiZest or other no salt seasoning
1/2 teaspoon curry powder
3 tablespoons chunky peanut butter, natural unsalted
2 pounds tofu, cut into 1/4" thick slices
1/2 cup light coconut milk
2 cups watercress leaves
1/2 cup chopped raw cashews
Cook brown rice or quinoa according to package directions and set aside until ready to serve. Finely chop together garlic, ginger root, mint, basil, and cilantro. Save some unchopped fresh herbs for garnish. Place rest of ingredients (except for peanut butter, tofu, coconut milk, 1 cup watercress, and cashews) in wok or large skillet. Bring to a boil and simmer covered, stirring occasionally, until all vegetables are tender. Add peanut butter and mix in with simmering liquid and toss to distribute. Add tofu, simmer and toss until hot. Add coconut milk and heat. Serve on rice or quinoa. Top with the remaining cup of watercress and cashews. Frozen vegetables may be used instead of fresh. Serves 8.

Quick Oriental Wok
1 tablespoon seasoned rice vinegar
1 teaspoon Mrs. Dash or no salt Oriental seasoning
2 cloves garlic, chopped
1/4 cup no salt vegetable broth
1/8 cup pineapple juice, added for sweetness
20 ounces frozen mixed vegetables or frozen oriental vegetables (defrosted)
1 onion, chopped
1 can water chestnuts, sliced
1 pound tofu, diced
1 tablespoon apricot spreadable fruit
Drain defrosted vegetables. Place the vinegar, seasoning, garlic, broth and pineapple juice in a covered pot or wok and heat. Add the vegetables, onion, water chestnuts and tofu. Sauté until vegetables are tender. Mix in apricot fruit spread and serve. Serves 3.

Greek Chickpea Salad
1 16-ounce can garbanzo beans (chick peas), no or low salt
3 plum tomatoes, chopped
1 boiled potato, peeled and chopped in chunks
1 green apple, peeled, cored and chopped
1 cucumber, chopped
1/2 small onion, chopped
1/4 cup chopped brazil nuts
3 tablespoons Dr. Fuhrman’s Spicy Pecan Vinegar
1 teaspoon chopped cilantro
10 ounces mixed salad greens
2 tablespoons chopped brazil nuts
Mix all ingredients, except for salad greens and 2 tablespoons brazil nuts, together and serve on a bed of mixed salad greens and sprinkle with 2 tablespoons brazil nuts. Note: This is even better the following day when the flavors have mingled overnight. Serves 4.
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Vegetarian Carnival for September 24th, 2007

You can see it at Veggie Chic.
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Carnival of the Recipes: See What Your Neighbors are Drinking

Cabbage-Full Eats

Triple Treat Cabbage Salad
Salad
2 cups green cabbage, grated
1 cup red cabbage, grated
1 cup savoy cabbage, grated
1 small carrot, peeled and grated
4 tablespoons currants
2 tablespoons raw pumpkin seeds
2 tablespoons sunflower seeds
1 tablespoon unhulled sesame seeds


Dressing
1/2 cup soy milk
1/4 cup cashew butter
2 teaspoons Dr. Fuhrman's Spicy Pecan Vinegar
1 tablespoon currants (optional)
1 tablespoon unhulled sesame seeds, lightly toasted* (optional)
Mix all salad ingredients together. Blend dressing ingredients and toss with salad. If desired, garnish with currants and lightly toasted sesame seeds. Lightly toast sesame seeds in a pan over medium heat for 5 minutes, shaking the pan frequently. This is good made a day ahead to allow flavors to mingle. Serves 4.

Dr. Fuhrman's Raisin Coleslaw
1/2 cup raisins
1/2 cup apple juice
1/2 cup baked potato, skin removed
1 teaspoon mustard
1 tablespoon lemon juice
4 cups shredded cabbage
2 cups shredded carrots
2 cups peeled and shredded apples
1 cup shredded beets (optional)
1/4 cup finely chopped scallions
Blend in Vita-Mix or blender the raisins, apple juice, potato, mustard, and lemon juice. Mix with rest of the ingredients. Use this in place of a lettuce salad for lunch or dinner. Serves 8.

Sweet and Sour Fancy Cabbage Salad
1/4 cup fresh lime juice
4 tablespoons date sugar
1/4 cup water
2 tablespoons rice wine vinegar
1 small head napa or savoy cabbage, shredded
1 red bell pepper, julienned
1 small jicama, julienned
2 carrots, julienned
1/2 small onion, finely chopped
4 tablespoons unhulled sesame seeds
1/2 cup currants
10 Brazil nuts, chopped
Romaine lettuce, shredded or spring mix (optional)
For dressing, whisk together lime juice, date sugar, water, and rice wine vinegar in a small bowl. Set aside. Toss together the cabbage, bell pepper, jicama, carrots, onion, sesame seeds, currants, and Brazil nuts in a large salad bowl. Add the dressing and toss. If desired, sprinkle with extra sesame seeds, currants, and chopped Brazil nuts. This may be served on a bed of shredded romaine lettuce or spring mix. Serves 8.
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Dieters, Welcome to the Carnival of the Recipes!

The New Vegetarian Carnival is Up!

Superior Seasonal Servings

Vanilla Autumn Soup
1/2 cup dried lentils
6 cups carrot juice
1 bunch kale, de-stemmed and chopped into bite-sized pieces
3/4 medium butternut squash, peeled and chopped
1 cup small broccoli florets
1 small zucchini, chopped
3/4 cup blanched almonds, reserving 1/8 cup
4 pitted dates
1/2 cup unsweetened applesauce
2 teaspoons vanilla extract
2 cups unsweetened soy milk
1 tablespoon raw almond butter
5 cups organic baby spinach
Place lentils, carrot juice, kale, butternut squash, broccoli, and zucchini in a large soup pot. Bring to a boil. Reduce heat to medium and cover. Simmer for 45 minutes or until vegetables are tender. Meanwhile, blend almonds, dates, applesauce, vanilla, soymilk, and almond butter in a high powered blender until smooth. Pour into soup pot with tender vegetables. Stir for a few minutes to combine. Sprinkle reserved chopped almonds for garnish. Transfer soup into powerful blender and blend until soup is smooth. Pour back into soup pot and add spinach. Heat until spinach wilts. Serves 6.

Summer Fresh Tomato Avocado Soup

6 large fresh tomatoes, quartered and seeded
1 avocado
1 tablespoon Dr. Fuhrman’s VegiZest
1/2 teaspoon Bragg’s Liquid Aminos
1 tablespoon lemon juice
1 clove garlic, coarsely chopped
1 cup carrot juice
1/2 bunch fresh basil
Blend all ingredients in blender until smooth. Serve topped with chopped fresh basil. Serves 2.

Cream of Winter Soup

4 cups frozen butternut squash
2 apples, peeled, seeded, and chopped
1 bunch kale, de-stemmed and chopped
1 cup chopped onion
1 tablespoon balsamic vinegar
2 tablespoons Dr. Fuhrman's VegiZest
1 teaspoon curry powder
5 cups carrot juice
1/2 cup unsweetened soy milk
1/2 cup raw Brazil nuts
1 teaspoon cardamom
Cover and cook squash, apples, kale, and onions in vinegar, VegiZest, curry powder and carrot juice for 30 minutes or until kale is very tender. Puree 1/2 of chunky soup in blender with soy milk and Brazil nuts. Add back to rest of soup liquid. If desired, cardamon may be stirred in. Serves 6.
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Madeleines and Memories - Carnival of the Recipes

Check it out over at Food History.
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Chocolate Smoothie Revolution

Chocolate Cherry Smoothie
4 ounces organic baby spinach
1/2 cup soy milk
1/2 cup cherry pomegranate juice
1 tablespoon Dr. Fuhrman's Cocoa Powder
1 cup frozen cherries
1 banana
1 cup frozen blueberries
1/2 teaspoon vanilla extract
2 tablespoons ground flax seeds
2 tablespoons Goji berries (optional)
If using a regular blender, liquefy the spinach with soy milk and juice. Add remaining ingredients and blend about 2 minutes until very smooth. If using a Vita-Mix, blend all at once. Serves 2.

Chocolate Pecan Smoothie
5 ounces organic baby spinach
1/2 cup soy milk
1/2 cup pomegranate juice
1 banana
2 tablespoons raw pecans
1 tablespoon Dr. Fuhrman's Cocoa Powder
2 cups frozen blueberries
1 tablespoon ground flax seeds
First liquefy spinach in soy milk and pomegranate juice. Then add all remaining ingredients and blend until smooth. Serves 2.

Chocolate Smoothie
5 ounces organic baby spinach
2 cups frozen blueberries
1/2 cup soy milk
1 medium banana
3 medjool dates or 6 deglet noor dates
2 tablespoons Dr. Fuhrman's Cocoa Powder
1 tablespoon ground flax seeds
Blend all ingredients in a Vita-Mix or other powerful blender until smooth and creamy. Serves 2.
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End of Summer Recipe Carnival

Super-Fancy Healthy Desserts

Super Fruit Tart
Filling
1 1/2 cups water
1 cup dried apricots, unsulfured
1/2 cup Goji berries
4 tablespoons Gac Juice or a natural fruit blend juice
1 tablespoon fresh lemon juice


Tart Shell
1/2 cup walnuts, ground
1/2 cup macadamia nuts, ground
1/2 cup pecans, ground
1/2 cup oatmeal, ground
8 dates, pitted or 4 date/coconut rolls
3 tablespoons unsweetened shredded coconut

Fresh Fruit & Coconut Topping
1 cup organic strawberries, sliced in half
1 cup blueberries
2 cups kiwi fruit, sliced
2 tablespoons unsweetened shredded coconut
Filling
Simmer the water, apricots, and Goji berries on low heat, uncovered, for about 20 minutes or until the apricots are plump and tender, stirring regularly to keep from sticking.
Place water, apricots, Goji berries and juices in a blender and blend until smooth and pudding like.

Tart Shell
Make the nut crust by kneading the ground nuts and oatmeal with the dates and coconut and pressing them into the bottom of a glass or ceramic pie or tart pan.

Assemble
Spread filling evenly over crust and chill. Attractively arrange sliced fruit on top of chilled filling and sprinkle with coconut. You can also make this in individual tart pans. Feel free to use any fresh berries or sliced fruit. For the tart shell: if using the date/coconut rolls you can eliminate the shredded coconut. Serves 8.

Tropical Rice Pudding Parfaits
Pudding
1 cup short grain brown rice (preferably brown sweet rice*)
2 cups water
2 cups unsweetened soy milk, divided
1/2 cup canned unsweetened light coconut milk*
1 cup date sugar*
4 tablespoons arrowroot powder
1/4 cup unsweetened shredded coconut, lightly toasted, reserving 1 tablespoon
1 teaspoon vanilla extract


Fruit Layer
2 cups chopped fresh pineapple, drained
2 cups chopped fresh organic strawberries
1 tablespoon date sugar
Instructions
Cook rice in water according to package directions. Bring 1 cup soy milk, coconut milk, and 1 cup date sugar to boil in medium saucepan and simmer, uncovered, for 10 minutes, stirring occasionally. Whisk arrowroot powder into remaining soy milk and add to boiling mixture. Simmer and whisk until thickened. Remove from heat. Toast coconut over medium heat until lightly browned, shaking pan occasionally. Fold in cooked rice, coconut, and vanilla. Pour into bowl, cover and refrigerate until cold, about 4 hours. Mix chopped pineapple and strawberries with 1 tablespoon date sugar.

Assemble
Spoon a layer of rice pudding into each of 6 clear parfait glasses. Top each with a layer of the fruit mixture. Repeat layers with remaining pudding and fruit mixture. Sprinkle reserved lightly toasted coconut on top. Serves 6
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Thursday: Heart Points

The researchers measured blood levels of a protein called C3, a marker for the inflammation that is a risk factor for cardiovascular illnesses. After controlling for other variables, the scientists found that those in the highest one-quarter in hostility, anger and depression showed a steady and significant increase in C3 levels, while those in the lowest one-quarter had no increase.
A new generation of faster, wilder roller coasters can make the heart race up to 155 beats a minute and spur dangerous changes to heart rhythm in some people, according to a study released today.
Experts have long suspected a link between the blood vessels in the neck and back and a person's blood pressure and heart rate, and now they've found the proof. Due to a newly discovered neurological pathway it's now known that slouching at your desk, or neglecting to stand up straight, can end up raising your blood pressure and putting your health at risk.
For example, 8.5 percent of people with diabetes who have severe heart attacks die within 30 days, compared to 5.4 percent of those who do not have diabetes. After compensating for factors such as age -- older people are more likely to have diabetes -- that translates to an 80 percent increased risk of death within one month, according to the researchers.
All healthy adults aged 18 to 65 need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week, or 20 minutes of intense aerobic activity at least three days a week, the AHA and the ACSM said.
Want to drip sweat and amp up your level of fitness? Try lunging on the treadmill. It's tricky and tough. In fact, you should have good cardiovascular endurance, balance, strength and flexibility.

Veggies + Fruits

Acorn Squash w/ Apples and Pecans
1 acorn squash
1 medium apple, chopped
1/2 cup raw pecans, chopped
1/4 cup raisins or currants
cinnamon, to taste
Cut squash in half and remove seeds. Place face down in a baking pan. Add 1/8 inch of water. Cover pan loosely with aluminum foil. Bake at 350 degrees for 30 minutes. Meanwhile, mix apples, pecans and raisins together in a small bowl. Take squash out of oven and place apple mixture in hollowed out bowl of squash. Sprinkle with cinnamon. Cover loosely with foil and bake another 30 minutes, or until squash and apples are soft. Serves 4.

Green Beans Almondine
1 pound green beans, washed with tips removed
1 teaspoon almond oil
1/4 cup almond meal
1/2 teaspoon garlic powder
1 tablespoon slivered almonds
Steam green beans until crisp tender. Meanwhile, toast slivered almonds for two minutes in a 200 degree oven or on the lightest setting in a toaster oven. When green beans are done toss with almond oil, almond meal, and garlic powder. Sprinkle with toasted almonds. Serves 4.

Asparagus with Orange Dressing and Walnuts
2 pounds asparagus
1/2 teaspoon freshly grated organic orange zest
4 tablespoons fresh orange juice
4 teaspoons fresh lemon juice
4 tablespoons V-8® vegetable juice, low sodium
1/2 tablespoon Dr. Fuhrman's VegiZest
2 teaspoons date sugar
1/4 teaspoon arrowroot powder
1/2 orange, peeled and chopped
2 tablespoons walnuts, finely chopped
Break off woody ends from asparagus. Steam asparagus until crisp-tender, about 5 minutes. Meanwhile, over low heat, whisk together remaining ingredients, except orange and nuts, until slightly thickened. Drain asparagus well in a colander. Transfer hot asparagus to plates. Spoon orange sauce over top and sprinkle with nuts. Serves 4.
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Fruity Desserts

Fruit and Berry Compote
2 cups cubed fresh pineapple
1 cup fresh organic strawberries, halved
1 cup frozen cherries (pitted), thawed
1 cup dried fruit of choice, chopped (optional)
1/4 cup orange juice
2 oranges, peeled and cut into bite sized pieces
1 pear, peeled and cubed
1 tablespoon unsweetened shredded coconut (optional)
Combine all ingredients except coconut. Chill for a couple of hours or allow to sit overnight in refrigerator. If desired, sprinkle with coconut for garnish. Serves 4.

Strawberry Freeze
1/3 cup vanilla soy milk
2 frozen bananas
1 cup frozen strawberries
dash vanilla extract (optional)
1 tablespoon ground flax seeds (optional)
Ahead of time, peel and freeze ripe bananas in a plastic bag or kitchenware. This is a good way to make sure no bananas go to waste—just freeze the ones that start to get too ripe. Serves 2.

Creamsicles
3/4 cup water
1 1/3 cups raw cashew pieces
1 banana
1 orange, peeled
Place water and cashews in blender and blend until very-very smooth. Add a little more water if needed to assist in blending. Then add banana and orange and blend until all is smooth. Pour in popsicle molds and freeze. Serves 8.
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Summertime Super Foods

Delicious Rainbow Potato Salad
2 pounds red potatoes, cut into large pieces
2 orange sweet potatoes, peeled and cut into large pieces
2 stalks organic celery, chopped
1/2 medium onion, chopped
1/3 cup each green, red, yellow, & orange peppers, chopped
1/2 cup carrots, grated
2 tablespoons Dijon mustard
1 tablespoon VegiZest or other no salt seasoning
3/4 cup low salt mayonnaise or Vegenaise (a vegan alternative) or use Eggplant "Mayonnaise" (see recipe below)
Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat, cover and simmer for 10 minutes or until tender. Drain and cool. Remove skin if potatoes are not organic. Cut potatoes into 1/2 inch cubes. Place them in a large bowl and add celery, onions, peppers, and carrots, then toss gently. Mix mustard, VegiZest and Vegenaise together and spoon over potato mixture. Toss gently to coat. Cover and chill at least one hour. NOTE: To make Eggplant "Mayonnaise" peel 1/2 eggplant and dice. Steam until soft. Place the cooked eggplant in a blender along with 1 tablespoon lemon juice, 2 tablespoons tahini, and 1 1/2 teaspoons VegiZest or other no salt seasoning, and blend until smooth & creamy. Serves 8.

Sunshine Slaw
4 carrots, grated
1 1/2 apples, peeled and chopped
1 teaspoon fresh lemon juice
1/3 cup raisins
1/3 cup slivered or sliced almonds
1/3 cup low salt mayonnaise or Vegenaise
Toss carrots and apples with lemon juice. Add raisins and almonds. Mix in mayonnaise or Vegenaise. Serves 4.

Super Summer Vegetable Blend
3 tablespoons water
1 teaspoon thyme
1 teaspoon dill weed
1 teaspoon oregano
1 teaspoon basil
4 zucchini, sliced
3 cloves garlic, chopped
2 tomatoes, chopped
1 medium red onion, chopped
1/2 medium red pepper, sliced
1/2 medium yellow pepper, sliced
1/2 medium orange pepper, sliced
2 cups shiitake, cremini, or oyster mushrooms, stems removed and chopped
1 tablespoon arrowroot powder
1 tablespoon Dr. Fuhrman's VegiZest
1 tablespoon Dr. Fuhrman's Black Fig Vinegar
2 teaspoons water
In a large skillet add 3 tbsp water, thyme, dill, oregano, basil, zucchini, garlic, tomatoes, onions, peppers, and mushrooms. Cover and cook over medium/high heat for 8 minutes. Meanwhile mix arrowroot, VegiZest, vinegar, and 2 teaspoons water together in a small bowl. Add sauce to simmering vegetables and cook 4 more minutes or until sauce boils and thickens and vegetables are tender, stirring occasionally. Serves 5.
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Blend Them Veggies

Athlete's Green Fuel
1 banana
8 ounces romaine lettuce
4 ounces organic baby spinach
1 ounce raw sunflower seeds
1 ounce pine nuts
1 ounce raw cashews
3 teaspoons Dr. Fuhrman's Black Fig Vinegar
Blend all ingredients together.

Garden of Eden

6 ounces baby romaine lettuce
6 ounces organic baby spinach
4 figs soaked overnight in 1/4 cups soy milk
2 tablespoons Dr. Fuhrman's Black Fig Vinegar
Blend all ingredients together.

Smooth & Creamy Greeny
6 ounces baby romaine lettuce
6 ounces organic baby spinach
1/4 cup soy milk
8 dates
Blend all ingredients together.

Anna's Drink & Stink
5 ounces raw organic spinach
2-3 medium tomatoes
2 cloves garlic
1 thin slice of red onion
Blend all ingredients together.
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Dip Into These

Almond Chocolate Dip
1 1/3 cups raw almonds (or 2/3 cup raw almond butter)
1 cup soy milk
1 teaspoon vanilla extract
1 tablespoon Dr. Fuhrman's Cocoa Powder or other natural cocoa powder, not Dutch processed
2/3 cup dates, pitted
Blend nuts, soy milk, vanilla, cocoa powder and dates. Add more soy milk if necessary. Use as a dipping sauce for fresh strawberries and fruit slices. Serves 10.

Mango-Pineapple Shazaam Dip
1 mango
4 ounces canned unsweetened pineapple
2 teaspoons lemon juice
2 tablespoons red raspberry vinegar or Dr. Fuhrman's Blood Orange Vinegar
3 ounces silken tofu
Blend all ingredients together. Serves 8.

Spicy Bean Spread or Dip
1 15-ounce can pinto beans, reserving 1/2 of the liquid
1 teaspoon Dr. Fuhrman's Black Fig Vinegar or balsamic vinegar
1/2 teaspoon crushed red chili pepper
1 pinch turmeric (optional)
1/4 teaspoon garlic powder, or two garlic cloves, crushed
Blend the beans in a blender with about half the liquid from the can and the vinegar. Mix in the spices. Serve with raw or lightly steamed vegetables or toasted pita bread. Serves 4.

Bean Dip with Horseradish
2 cups cooked beans (cannelini, pinto, or great northern)
1 tablespoon prepared horseradish
2 scallions, trimmed and minced
Combine beans, horseradish, and scallions in a blender or food processor and blend until smooth, adding a little water if necessary. Add more horseradish if you like it hot! Serves 4.
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Eat to Live Sorbet...and Ice Cream!

Fruity Pecan Sorbet
1/4 cup plain soy milk or water
1 cup frozen strawberries
1 cup frozen mixed berries
1 cup frozen peaches
1 frozen banana
4 dates, pitted
2 teaspoons Dr. Fuhrman’s Spicy Pecan Vinegar (optional)
Make sure to freeze ripe bananas at least 24 hrs. before making this delicious sorbet. To freeze bananas, peel and wrap tightly in plastic wrap. Blend all ingredients in a Vita-Mix or other high-powered blender. Serves 4.

Banana Pineapple Sorbet

1 banana, frozen
1 4-ounce can unsweetened pineapple or fresh pineapple
Whip the banana with the pineapple and serve immediately. Serves 2.

Berry Blend Ice Cream
1/2 cup pomegranate juice
1/2 cup soy milk
1 banana, frozen
1/2 package frozen mixed berries
1/2 package frozen peach slices
Place all ingredients in powerful blender, Vita-Mix or food processor and give it a whirl. Once blended, split this recipe up into 3 servings and serve or freeze. Serves 3.

Creamy Banana Fig Ice Cream

5 dried figs, stems removed
4 frozen bananas
5 tablespoons unsweetened soy milk
2 teaspoons Dr. Fuhrman’s Black Fig Vinegar (optional)
Blend all ingredients in a Vita-Mix or other powerful blender until creamy. Make sure to freeze ripe bananas at least 24 hrs. before making this delicious ice cream. To freeze bananas, peel, cut in thirds and wrap tightly in plastic wrap. Serves 4.
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Easy Salads

Tossed Green Salad w/ Fruit
8 ounces baby salad mix
2 small heads romaine lettuce, torn or cut into bite sized pieces
2 cups watercress
1 cup broccoli sprouts
1 cup organic strawberries, sliced
2 green apples, chopped
2 tablespoons currants
4 tablespoons Dr. Fuhrman’s Blood Orange Vinegar
4 kiwis, sliced
2 tablespoons sunflower seeds
Toss all ingredients together except for sunflower seeds. Sprinkle seeds on top and serve. Serves 4.

Everything Salad

1 small head romaine lettuce
5 ounces salad mix
1 cup watercress
1 cup tangerine sections
1 cup fresh organic strawberries, sliced
1/2 cup raw walnuts, coarsely chopped
1/2 cup sesame seeds, lightly toasted
1/4 cup dried unsweetened cherries
1/4 cup dried unsulphured apricots, coarsely chopped
Arrange ingredients on a platter. Serves 4.

Garden Salad

1 small head romaine, Bibb, or red leaf lettuce
1 cup cherry tomatoes, halved
2 Kirby cucumbers, halved lengthwise and sliced
1/2 cup chopped green onions
2 red bell peppers, thinly sliced
1 small avocado, peeled, halved and sliced
4 medium carrots, grated
1/2 cup raw pumpkin seeds
Place greens, cherry tomatoes, cucumbers, green onions, and red peppers on a plate. Arrange avocado slices on top. Sprinkle with grated carrots and pumpkin seeds. Serves 2.
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Veggie-Fruit Creations

Lemon Zest Spinach
1 1/4 pounds fresh organic spinach or 4 bags organic baby spinach
6 cloves garlic, minced
5 tablespoons pine nuts
3 teaspoons lemon juice
1 teaspoon olive oil
1/2 teaspoon lemon zest
Steam spinach and garlic until spinach is just wilted. Place in bowl and toss in remaining ingredients. Serves 4.

D'Anjou Veggies
4 cups fresh green beans, cut into 1-inch pieces
6 carrots, chopped
4 fresh tomatoes, chopped
1 medium onion, cut in large pieces
1 cup sun dried tomatoes, soaked for at least an hour & cut up
1 tablespoon Dr. Fuhrman's VegiZest
1/2 teaspoon Italian herb seasoning
1/4 cup fresh parsely, chopped
4 teaspoons Dr. Fuhrman's D'Anjou Pear Vinegar
1/2 cup sesame seeds or coconut, toasted (optional)
Saute' vegetables, seasonings and parsely in 1/8 cup water until vegetables are just fork-tender. Add vinegar and saute' 2 more minutes. If desired, place sesame seeds or coconut in a small pan and toast on low heat, stirring constantly until light brown. Sprinkle over veggie mixture. Serves 4.

Acorn Squash w/ Apples and Pecans
1 acorn squash
1 medium apple, chopped
1/2 cup raw pecans, chopped
1/4 cup raisins or currants
cinnamon, to taste
Cut squash in half and remove seeds. Place face down in a baking pan. Add 1/8 inch of water. Cover pan loosely with aluminum foil. Bake at 350 degrees for 30 minutes. Meanwhile, mix apples, pecans and raisins together in a small bowl. Take squash out of oven and place apple mixture in hollowed out bowl of squash. Sprinkle with cinnamon. Cover loosely with foil and bake another 30 minutes, or until squash and apples are soft. Serves 4.
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Carrots, Carrots, Carrots!

Crazy about Carrot Salad
8 medium carrots, shredded
1/2 cup raisins
4 tablespoons fresh orange juice
1/4 teaspoon cinnamon, or to taste
Combine carrots and raisins. Add orange juice and cinnamon and mix all together.

Carrot Salad
5 carrots, thinly sliced
16 ounces mixed salad greens
1 1/2 cups grapes, halved
1/2 cup orange juice
1/2 cup carrot juice
2 tablespoons raw cashew butter
1 tablespoon Dr. Fuhrman’s Riesling Raisin Vinegar
1 teaspoon Dr. Fuhrman’s VegiZest
1/2 teaspoon Spike no salt seasoning
1/2 cup Goji berries (optional)
1 tablespoon fresh tarragon, minced or 1 tsp dried
In a medium saucepan, bring the carrots and 1/2 cup water to a boil. Reduce the heat and simmer, covered until just tender, about 6 minutes. Drain and transfer to bowl. When cooled, add salad greens and grapes. In a blender or Vita-Mix, combine the orange juice, carrot juice, cashew butter, vinegar, VegiZest, Spike, and 1/4 cup of the Goji berries. Blend until smooth and creamy. Mix in tarragon and remaining Goji berries and pour over the carrots, salad greens and grapes and toss.

Carrot Apple Salad
1 pound carrots, shredded
1 gala apple, diced
1 orange, the juice of
1 handful raisins
1 handful walnuts, chopped
1 tablespoon Dr. Fuhrman's Blood Orange Vinegar
2 teaspoons fresh ginger, grated
Toss ingredients 1-5 together. Add 6 and 7. Then toss again.
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Bean Burger TV

Dr. Fuhrman talks about the powerful phytochemicals and nutrients in bean burgers with the host of the local cable television show Patriot Panache. Check it out:


Oh! And here's the actual recipe:
Bean Burgers
½ cup sunflower seeds
2 cups red or pink canned beans (unsalted)
½ cup minced onion
½ tsp. chili powder
2 tbsp. ketchup
1 tbsp. wheat germ or oatmeal
Chop the sunflower seeds in a food processor or hand chopper and mash the beans with a potato masher or food processor and mix. Mix in the remaining ingredients and form patties. Bake at 350 degrees for 20-25 minutes. Remove from the oven and let cool until you can pick up each patty and compress it firmly in your hands to reform the burger. Then cook for another 15 minutes on each side.

The Soups in You

Creamy Vegetable Almond Butter Soup
1/2 cup dried lentils
6 cups carrot juice
1 bunch kale, de-stemmed and chopped into bite-sized pieces
1 medium butternut squash (or 1 box frozen), peeled and cut into chunks
1 cup small broccoli florets
1 small zucchini, cut into chunks
3/4 cup blanched almonds, chop and reserve 1/4 cup
4 medjool dates, pitted
1/2 cup unsweetened applesauce
2 teaspoons vanilla extract
2 cups unsweetened soy milk
1 tablespoon raw almond butter
4 packed cups organic baby spinach
Simmer first 6 ingredients, covered, for 45 minutes or until vegetables are very tender. With slotted spoon remove 2 cups of vegetables and set aside. Add rest of soup mixture to a Vita-Mix or other powerful blender and blend along with 1/2 cup almonds and rest of ingredients, except for the spinach, until smooth and creamy. Add more soymilk to thin if needed. Add back to soup pot along with the reserved vegetables. Add spinach and heat until wilted. Serve with 1/4 cup chopped blanched almonds sprinkled on top. Serves 4.

Creamy Vegetable Soup
4 ounces frozen chopped onions
8 ounces frozen broccoli florets
1 cup frozen edamame beans
3 tablespoons VegiZest or other no salt added seasoning
2 cups carrot juice
3 cups no-salt vegetable juice
4 cloves garlic, pressed or minced
1/2 teaspoon ground ginger
1/2 cup raw cashews
16 ounces frozen chopped collard greens
1 15-ounce can white beans (navy or cannelloni), no salt
1 tablespoon fresh lime juice
Simmer all ingredients, except for cashews, collard greens, white beans, and lime juice, about 45 minutes or until vegetables are tender. In blender, puree cooked ingredients and cashews with just enough soup liquid to liquefy. Simmer greens in remaining broth for 10 minutes. Add pureed mixture and beans to greens and broth. Mix thoroughly and serve. Serves 6.

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Nutrient-Rich Breakfast Invasion

An Ace of a Breakfast
3 cups old fashioned oats
1 cup plain soy milk
1/4 cup raisins
1 ounce raw sunflower seeds
1 ripe persimmon or mango, chopped
1 apple, chopped
1 tablespoon flaxseeds
1 teaspoon ground cinnamon
Cook oats according to package directions. Mix remaining ingredients together and stir into the oats. Serves 2.

Dr. Fuhrman’s Fruit, Nut, & Veggie Breakfast
Main Dish
1 fennel bulb, thinly sliced & halved
1 medium cucumber, peeled, thinly sliced & halved
1 cup fresh or frozen blueberries, thawed
1 cup organic fresh strawberries, sliced
1/2 green apple, sliced
1/3 cup chopped walnuts

Sauce
1/2 cup raw cashew butter
1/2 cup apple juice or unsweetened soy milk
3 dates, pitted
Make a bed of sliced fennel and cucumber. Top with berries, apple slices, and chopped nuts. Make sauce by blending all ingredients in a powerful blender until creamy. Add some water if needed to thin. Pour sauce over veggie/fruit combination. Serves 2.

Crock Pot Quinoa Breakfast

1 1/2 cups quinoa, rinsed well
4 cups water
1 cup chopped dried fruit, unsulphered (any type or a mixture)
1/4 cup raisins
1/4 cup dates, chopped
1/2 teaspoon ground cinnamon
1/4 teaspoon ground coriander
1/4 cup chopped Brazil nuts (optional)
Place all ingredients in a crock pot and turn on warm overnight or for 10 hours. Add some soy milk if desired. If you'd prefer making this in the morning, then simmer the quinoa in the water for 10 minutes and then add rest of ingredients and simmer for 5 more minutes until all liquid is absorbed. Note: When done in a crock pot, if a crust develops around the edges, just dispose of that part. Quinoa is a grain which is a good source of iron, protein, and other nutrients. Be sure to rinse it well, using a small screen strainer, since some of the bitter coating may not have been removed during processing. Serves 4.
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Healthy Sweet Treats

Cashew Cream
1 1/3 cups raw cashews
3/4 cup vanilla soy milk
2/3 cup dates
Blend all ingredients together in a Vita-Mix or other powerful blender.

Pears L'Orange
6 pears of choice
1/4 cup orange juice concentrate
1/4 cup white grape juice concentrate
1/4 cup pineapple juice concentrate
1 1/2 cups water
1 1/2 cups fresh cranberries
1 cup currants
2 tablespoons arrowroot powder
Peel, seed and slice pears. Put juice concentrates and 1 cup of water in a pot. Bring to a boil. Add fresh cranberries and currants, return to a boil for 3 minutes. Reduce heat. Mix ¼ cup cold water with arrowroot until smooth. Add to cranberry-currant mixture and stir until sauce thickens. Lay pears in a baking pan and cover with the sauce. Bake covered at 350 degrees until tender, about 35 minutes.

Macadamia Cream

1 1/3 cups macadamia nuts
1 cup soy milk
2/3 cup dates, pitted
frozen (thawed) or fresh organic strawberries, sliced, or other berries/fruit
Blend nuts, soy milk, and dates together in a Vita-Mix or other powerful blender to make the best tasting whipped cream. Serve over strawberries or other berries/fruit.
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Carnival of Recipes: Farmers Market Edition

The Expatriate's Kitchen hosts this week's carnival of recipes. Be sure to check out DiseaseProof's submission Non-Vegetarian Nutrient-Dense Dishes. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Non-Vegetarian Nutrient-Dense Dishes

Moroccan Chicken
8 ounces chicken breast, cut in strips
1 onion, chopped
1 cup carrots, thinly sliced
2 garlic cloves, crushed
4 dates
2 tablespoons lemon juice
2 tablespoons Dr. Fuhrman's Riesling Raisin Vinegar
1/2 tablespoon cinnamon
3 tomatoes, cut up
8 ounces kale
8 ounces broccolli rabe
Cook chicken in skillet with 1/2 inch of water. Remove from pan. Add the onion, carrots, garlic to skillet and cook. In blender, blend the dates, lemon, vinegar, cinnamon and tomatoes. Pour blend into skillet and continue to cook. Return chicken to skillet. Pour over steamed greens and mix. Serves 4.

Wild Salmon Chowder
4 medium potatoes, peeled and cubed
2 leeks, chopped
1 cup organic chopped celery
2/3 cup bell pepper (red, green, and yellow), chopped
1/2 cup chopped carrots
1/4 cup white wine (optional)
5 cups water
2 tablespoons Dr. Fuhrman's VegiZest, or other no salt seasoning
2 bay leaves
8 ounces wild salmon, canned, or fresh, cut into bite sized pieces (if canned, rinse and remove skin)
1 cup frozen peas
1 cup frozen corn kernels
1 cup unsweetened soy milk
1/2 cup chopped fresh parsley
Cover and simmer potatoes, leeks, celery, bell peppers, carrots, white wine, water, VegiZest, and bay leaves for about 15 minutes until vegetables and potatoes are tender. Discard bay leaves. With slotted spoon, reserve about 1 cup of cooked vegetables. Blend other cooked ingredients and broth in the blender to liquefy. Return thickened potato/vegetable stock to saucepan and add cooked vegetables, salmon, peas, and corn. Simmer for 5 minutes until salmon is cooked. Add soy milk and warm for 1-2 minutes. Serve garnished with parsley. Serves 6.
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Pancake Recipes Carnival of the Recipes

Pancake Recipes hosts this week's carnival of recipes. Be sure to check out DiseaseProof's submission Fantastic Fruit Salads. *Don't forget, not all recipes in the carnival are Fuhrman-friendlyespecially this week!
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Fantastic Fruit Salads

Blueberry Salad
2 stalks organic celery, chopped
3 cups blueberries
1 head romaine lettuce
Put blueberries and celery on a bed of romaine lettuce.

Tropical Fruit Salad
2 cups cubed pineapple
1 cup cubed mango
1 cup cubed papaya
2 oranges, peeled and sliced
1 banana, sliced
2 tablespoons unsweetened shredded coconut (optional)
Toss together and serve.

Fruit Plate Salad

1 peach
1 cup raspberries
1 orange
1 cup blueberries
romaine lettuce leaves
2 tablespoons ground flaxseeds
Place fruit on top of romaine lettuce leaves and sprinkle with ground flaxseeds.
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Nutrient-Dense Juices

Raw Vegetable Cruciferous Juice
6 cauliflower florets
1/2 head broccoli with stems
1/2 bunch watercress
1 bunch kale
6 medium carrots
2 apples, cut in fourths
Run all ingredients through a juicer. Serves 4.

Refreshing Sunrise Juice
2 cups fresh pineapple or 20-ounce can pineapple, with juice
1 cup mini carrots
1/8 slice lemon, without rind
1/2 teaspoon grated fresh ginger
1 tablespoon Goji berries (optional)
1 cup ice cubes
Blend all ingredients together. This is a very colorful and refreshing drink! Serves 2.
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Recipe Carnival: International Edition

Trinity PrepSchool hosts this week's carnival of recipes. Be sure to check out DiseaseProof's submission Salads of Power. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Salads of Power

Asparagus Shiitake Salad w/ Creamy Sesame Dressing
2 medium beets, peeled and sliced 1/2 inch thick
1/2 pound shiitake mushrooms, sliced
1 pound fresh asparagus, cut 2" on diagonal
1 tablespoon Dr. Fuhrman's VegiZest or other no salt soup base seasoning
1 teaspoon garlic powder
1 red bell pepper, seeded and thinly sliced
1/2 cup water chestnuts, sliced
4 cups watercress sprigs
2 cups mung bean sprouts
Creamy Sesame Dressing
1 cup soy milk
2/3 cup sesame seeds, lightly toasted
2 tablespoons Dr. Fuhrman's Riesling Raisin Vinegar or seasoned rice vinegar
1 tablespoon raw cashew butter
1 teaspoon toasted sesame oil
7 pitted dates, or to taste, soaked in water 30 minutes (reserve soaked water)
1/2 clove garlic
2 tablespoons sesame seeds, lightly toasted
Lay beets in a baking pan and add 1/2 cup water. Cover and roast at 400 degrees for 20 minutes. Uncover and continue roasting until tender. You may need to add more water to keep beets from drying out. Meanwhile, water sauté' mushrooms over high heat for about 7 minutes, using only enough water to keep from scorching. When mushrooms are tender and juicy add asparagus and water sauté' until slightly tender, but still has crunch. Toss in VegiZest and garlic powder. Remove from heat and toss with bell pepper and water chestnuts. Blend all dressing ingredients, except for the 2 tablespoons sesame seeds, until smooth and creamy. Stir in remaining sesame seeds. Use soaking water from dates to thin if needed. Place watercress on plate & then pile vegetable mixture on top. Drizzle dressing over all and top with a pile of bean sprouts. Arrange roasted beets around the sides. Serves 4.

Assorted Mixed Greens and Chopped Fresh Fruit w/ Orange Cashew Dressing
15 ounces or 10 cups assorted mixed greens
2 cups fresh fruit , coarsely chopped
Orange Cashew Dressing
2 oranges, peeled and seeded
2 tablespoons Dr. Fuhrman's Blood Orange Vinegar
1/2 cup raw cashews
1/2 teaspoon lemon juice (optional)
Blend all dressing ingredients until smooth and creamy. Add lemon juice, if desired. Toss with mixed greens and fruit. Add some orange juice to thin, if necessary. If trying to lose weight, substitute 12 raw cashews for the 1/2 cup. Dressing will be thinner, but still tastes good. Serves 2.
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Hearty Veg Recipes

Black Bean Lettuce Bundles
2 cups cooked or canned black beans, no salt
1/2 large avocado, mashed
1/2 green bell pepper, chopped
3 scallions, chopped
1/3 cup chopped fresh cilantro
2 tablespoons lime juice
1 teaspoon cumin
1 clove garlic, minced
1/3 cup mild salsa, low sodium
8 large romaine lettuce leaves
Mash beans and avocado together with fork. Mix with other ingredients, except for lettuce. Place approximately 1/4 cup of filling in center of lettuce leaf and roll like a tortilla.

Curry Lo Mein

1 spaghetti squash
3 cups shiitake, oyster, and/or cremini mushrooms, sliced
1 pound onion, chopped
1 cup carrots, shredded
1/2 cup red pepper
1/2 cup green pepper
1 garlic clove
1 teaspoon ginger root, grated
1 teaspoon Dr. Fuhrman's VegiZest
1/2 teaspoon curry powder
1 tablespoon corn starch
2 cups northern beans, canned & unsalted
3 cups bean sprouts
1 cup water chestnuts, canned & sliced
Halve squash and remove seeds. Place squash cut side down in baking dish with 1/8 inch water in bottom and bake uncovered at 350 for 45 minutes. Stir fry the mushrooms, onions, carrots, peppers, garlic and gingerroot for 10 minutes in a little water. Mix VegiZest, curry and corn starch with a little water and fold into cooking vegetables until mixed well. and keep stirring. Add the beans and water chestnuts and mix all together. Turn the baking squash right side up and spoon the vegetbale/bean mix into the squash bowl. Bake uncovered for 10 more minutes and serve.

Eggplant Adzuki
4 cups adzuki (aduki) beans
2 cups onion, chopped
1 eggplant, peeled and cut into strips
2 cups no salt tomato sauce
1 cup green pepper, chopped
1 cup organic celery, chopped
3 garlic clove, diced
1 tablespoon Dr. Fuhrman's VegiZest
Mrs. Dash, to taste
Soak adzuki beans overnight. Cook beans in water with one cup of chopped onion on low flame for 1 1/2 hours. In a large non-stick skillet cook the sliced eggplant in the tomato sauce for a few minutes then add the rest of the onion, pepper, celery, garlic and spices and cook for another 5 minutes. Arrange the eggplant in a baking dish and cover with the sauce from the pot continuing to cook in the oven uncovered at 350 for 25 minutes. Serve in squares with some adzuki beans on top.
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Uncommonly Healthy Breakfasts

Quick and Easy Breakfast to Go
3 cups frozen blueberries
1/2 cup rolled oats
1/3 cup pomegranate juice
2 tablespoons dried currants
2 tablespoons chopped walnuts
1 tablespoon raw sunflower seeds
2 bananas, sliced
In cereal bowl, combine all ingredients. Heat in microwave for 3 minutes. On the go, combine all ingredients in a sealed container and eat later either hot or cold. Serves 2.

Romaine, Kiwi, Strawberry & Cashew Wraps

3 large romaine lettuce leaves, washed and dried
1-2 tablespoons raw cashew butter
1 cup fresh organic strawberries, sliced
2 kiwis, sliced
Spread cashew butter on romaine leaf. Place some berry and kiwi slices on cashew butter. Roll leaf and eat. Serves 2.

Dr. Fuhrman’s Fruit, Nut, & Veggie Breakfast

1 fennel bulb, thinly sliced
1 medium cucumber, thinly sliced
1 cup blueberries
1 cup strawberries, sliced
1/2 green apple, sliced
8 walnuts halves, chopped
Make a bed of sliced fennel and cucumber. Top with berries, apple slices, and chopped nuts. Serves 2.
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Salad Power!

Sweet and Sour Napa Cabbage Salad
1/4 cup fresh lime juice
3 tablespoons date sugar
1/4 cup water
2 tablespoons rice wine vinegar
1 small head Napa cabbage, shredded
1 red bell pepper, julienned
1 small jicama, julienned
2 carrots, julienned
1/2 small onion, finely chopped
1 tablespoon unhulled sesame seeds
8 Brazil nuts, chopped
1/2 cup currants
Whisk together the lime juice, date sugar, water, and rice wine vinegar in a small bowl. Set aside. Toss together the cabbage, bell pepper, jicama, carrots, and onion in a large salad bowl. Add the dressing, toss again and sprinkle with sesame seeds, brazil nuts, and currants. This may be served on a bed of shredded romaine lettuce. Serves 6.

Walnut-Pear Green Salad
8 ounces (about 8 cups) baby salad mix
2 ounces (about 2 cups) arugula or watercress
1 pear, grated
1/2 cup currants
1/4 cup walnuts, crushed or chopped
2 tablespoons Dr. Fuhrman’s D’Anjou Pear Vinegar or balsamic vinegar
2 teaspoons olive oil
2 pears, peeled and sliced
1/4 cup walnut halves
Toss greens with grated pear, currants, and walnuts. Toss with vinegar & olive oil and top with sliced pears and walnut halves. Use watercress as often as possible in salads for nutrient density. Serves 2.

Tossed Green Salad w/ Fruit
8 ounces baby salad mix
2 small heads romaine lettuce, torn or cut into bite sized pieces
2 cups watercress
1 cup broccoli sprouts
1 cup organic strawberries, sliced
2 green apples, chopped
2 tablespoons currants
4 tablespoons Dr. Fuhrman’s Blood Orange Vinegar
4 kiwis, sliced
2 tablespoons sunflower seeds
Toss all ingredients together except for sunflower seeds. Sprinkle seeds on top and serve. Serves 4.
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Diabetic Recipes and Easter Recipes Carnival of the Recipes

Diabetic Recipes hosts this week's carnival of recipes. Be sure to check out DiseaseProof's submission Exotic Stew, Exotic Soup. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Exotic Stew, Exotic Soup

West African Red Lentil Okra Stew
2 cups red lentils
2 tablespoons tomato paste
1/2 cup smooth natural no-salt peanut butter at room temperature
4 tablespoons Dr. Fuhrman’s VegiZest
4 cups carrot juice
2 cups frozen chopped onion
1 15-ounce can whole no-salt crushed or chopped tomatoes (San Marzano are the sweetest)
4 cloves garlic, minced or pressed
3 teaspoons chili powder, or to taste
pinch cayenne pepper
1 medium sweet potato, chopped
16 ounces frozen okra, thawed and cut in half crosswise
16 ounces frozen chopped kale or collard greens
In large sauce pan simmer red lentils in 3 cups of water for 15 minutes. In mixing bowl whisk tomato paste, peanut butter, VegiZest and carrot juice, then add to simmering lentils. Next add rest of ingredient and mix together. Bring to a boil, cover and simmer on low heat for about 20 minutes. Uncover and simmer another 20 minutes. Serves 8.

Creamy Curry Pumpkin Soup
1 medium onion, chopped
2 cloves garlic, chopped
1 tablespoon water
1/2 tablespoon curry powder
1 teaspoon dried parsley
2 cups vegetable broth (low sodium)
1 15-ounce can pumpkin
2 tablespoons date sugar
1/4 cup raw cashews
1 1/4 cups unsweetened soy milk
In a soup pot cook onion and garlic in water until tender. Add curry powder and parsley and mix well. Add vegetable broth, pumpkin, and date sugar and mix well using a wire whisk. Simmer on low for 20 minutes, stirring occasionally. Remove 1/4 of the soup and add to blender along with the cashews. Blend until smooth. Stir back into rest of soup and add soy milk. Heat through before serving. Serves 4.
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April Fools Carnival of the Recipes

Blog Of The Day Awards hosts this week's carnival of recipes. Be sure to check out DiseaseProof's submission Healthy Mushy Desserts. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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What's a Cabbage Cup?

It kind of sounds like a funny name for a male athletic supporter, but, it’s actually a recipe. I found it on YouTube and it’s extremely Fuhrman-friendly. Check it out:

Avocado!
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Healthy Mushy Desserts

Avocado Currant Pudding
2 avocados
1 medium banana
4 cups (about 4 ounces) organic baby spinach
1/2 cup vanilla soy milk
1/2 cup date sugar
1/2 cup currants or raisins
1 tablespoon unsweetened, shredded coconut, for garnish
Blend all ingredients, except currants and coconut, in a Vita-Mix or other powerful blender until smooth and creamy. Pour into bowl and stir in currants. Refrigerate for at least 2 hours. Stir and sprinkle with coconut. Serves 3.

Apple Pecan Pudding
2 cups dried apples
2 cups soy milk
2 cups pecans
1/4 teaspoon nutmeg
1 tablespoon cinnamon
5 medjol dates
Soak dried apples in soy milk overnight. Blend with remaining ingredients in the morning and place in muffin pan or a few small ceramic ovenware bowls. Bake at 200 degrees for 20 minutes. Cool in refrigerator before serving. Serves 5.

Strawberry Parfait
1 banana
1 frozen banana
1 ounce walnuts
3/4 cup unsweetened soy milk
2 cups strawberries
Make layer 1. Put both bananas, walnuts, 1/2 cup of soy milk in blender and blend. Pour half of the mixture out into two glasses. Cut off the tops of the strawberries and cut into bite-size pieces. A teaspoon works well for this. Add them to the "vanilla" ice cream layer.

Make layer 2. Put the rest (except 2 for garnish) of the “de-topped” strawberries in the blender with the rest of the soy milk. Blend. Put on top of the "vanilla" ice cream. Swirl with a spoon. Garnish with a strawberry. Serves 2.
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"Dinner and a Movie" - Carnival of Recipes

Blabber Heads hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Beany Soups. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Beany Soups

Fast Black Bean Vegetable Soup
2 15-ounce cans black beans, no or low salt
2 cups frozen mixed vegetables
2 cups frozen corn
2 cups frozen chopped broccoli florets
2 cups carrot juice
1 cup water
1 cup prepared black bean soup (preferably no salt)
1/4 cup chopped cilantro (optional)
1/8 teaspoon no salt southwestern or chili powder, or to taste
1 cup chopped fresh tomatoes
2 avocados, chopped or mashed
1/2 cup chopped green onions
1/4 cup raw pumpkin seeds (lightly toasted, if you like)
Combine first 9 ingredients in a soup pot. Bring to a boil and simmer on low for 30 minutes. Stir in fresh tomatoes and heat through. Serve topped with avocado, green onions, and pumpkin seeds.

Tuscan Beans & Greens Soup

1 15-ounce can diced tomatoes, no salt, with liquid
1 cup chopped onions
2 garlic cloves, minced
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon fennel seeds or powdered fennel
1 teaspoon dried crushed rosemary
1 pinch of red pepper flakes (optional)
1 15-ounce can white beans, with liquid
3 cups vegetable broth (or 2-15 oz. cans)
1 cup chopped collard greens
1 tablespoon balsamic vinegar, adding more to taste
1/2 teaspoon freshly ground pepper
Open the can of diced tomatoes and drain some liquid into a large soup pot. Heat over medium heat. Add onions and garlic, lower heat, cover and cook for 5 minutes, until onions are soft. Add more liquid to keep from sticking. Stir in basil, oregano, fennel, rosemary and red pepper flakes.

Add the beans, diced tomatoes and vegetable stock. Bring to a boil. Add the greens, lower heat and simmer for about 20 minutes. Before serving, stir in the balsamic vinegar and black pepper. Makes 6 cups. Freezes well.

Variations: use other types of beans and/or seasonings. Substitute kale as the green, using about 3 cups chopped and cooking only 8-10 minutes. Or spinach or Swiss chard, cooking 4-5 minutes.

Quick and Creamy Vegetable White Bean Soup
4 cups prepared tomato soup, natural or organic, no or low sodium
2 cups frozen broccoli florets
2 cups frozen chopped organic spinach
2 cups carrot juice
1 cup frozen chopped onions
4 cans cannellini beans or other white beans, no salt
3 fresh tomatoes, chopped
1 bunch fresh basil, chopped
4 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon garlic powder
Italian seasoning, to taste
1/2 cup raw cashew nuts (optional)
1/4 cup pine nuts
In soup pot, combine all ingredients, except cashews and pine nuts. Cover and simmer for 30-40 minutes.

Optional-blend 1/4 of soup mixture with cashew nuts. Serve with pine nuts sprinkled on top.
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Carnival of the Recipes - Irish Edition

Sun Comprehending Glass hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Super Healthy Oatmeals. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Super Healthy Oatmeals

Cinnamon Fruit Oatmeal
1 cup water
1/4 teaspoon cinnamon
1 teaspoon vanilla extract
1/2 cup old-fashioned rolled oats
1/2 cup blueberries
2 apples, chopped
1 tablespoon ground flaxseeds
2 tablespoons chopped walnuts
1/4 cup raisins
In a saucepan, combine water with the cinnamon and vanilla and bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats. When the mixture starts to simmer add the blueberries. Turn off heat when berries are heated through. Cover and let stand for 15 minutes until thick and creamy. Mix in apples, flaxseeds, nuts, and raisins. Add more cinnamon if you like. Stir and serve. Serves 2.

Special Oatmeal

1 3/4 cups water
1 cup rolled oats
6 pitted dates, chopped
2 tablespoons currants
1/4 teaspoon coriander
2 bananas, sliced
1 cup chunks or grated apple
1 cup frozen or fresh blueberries
1 tablespoon ground flaxseeds
In saucepan, bring water to a boil and stir in all ingredients, except blueberries and flaxseeds. Simmer for 5 minutes. Stir in blueberries and flaxseeds. Cover for 2-3 minutes before serving. Serves 4.

Fruits & Nuts Oatmeal
1 2/3 cups water
1/4 teaspoon cinnamon
1/3 cup old-fashioned rolled oats
2 tablespoons currants
1 cup frozen blueberries
1 banana, sliced
1 apple, chopped or grated
2 tablespoons walnuts, chopped
In a saucepan, combine water with the cinnamon, oats, and currants. Simmer until oatmeal is creamy. Add blueberries and banana, stirring until hot. Mix in apples and nuts. Serves 2.
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The Carnival of the Recipes: Company Dinner Edition

The Porch Light hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Different Dishes. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Different Dishes

Apple-Stuffed Peppers
1 medium apple
1/2 teaspoon cinnamon
Pinch of nutmeg
1 red pepper
Chop apples. Mix with cinnamon and nutmeg. Cut top off of pepper and remove core and seeds. Stuff pepper with apple mixture and bake in oven at 400 degrees for 15 minutes. Serves 1.

Broccoli fra Diablo

10 ounces bag frozen broccoli, thawed
14 ounces can diced tomatoes, no salt
8 ounces can tomato sauce
4 cloves garlic, chopped
1 dash dried hot pepper flakes
1-2 teaspoons Italian seasoning (no salt)
In large saucepan over medium heat, sauté garlic in 1/4 cup water for 3-4 minutes. Add tomatoes, tomato sauce, and hot pepper flakes to taste. Simmer 5-10 minutes. Add broccoli and serve. Serves 2.

Colcannon
4 medium potatoes
1 large bunch of kale, chopped
1/4 cup water
1 teaspoon Dr. Fuhrman's VegiZest
1 large onion, chopped
1/3 cup plain soymilk
Colcannon is an Irish dish of mashed potatoes and cabbage, usually seasoned with butter, but this healthier version is delicious, too. Wash potatoes and cut into fourths. Boil or steam until tender, about 15 minutes. Wash kale, remove tough stems, and chop leaves. Steam until tender and drain well. Mix 1/4 C. water and VegiZest in a nonstick skillet and sauté onion until soft. Remove potato skins and mash potatoes well, adding soymilk for a good consistency. Stir in kale and onions and re-warm over low heat, if necessary. Serves 4.
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The Carnival of the Recipes: Happy Food Edition

Jami Leigh hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Salad, Soup, and a Juice. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Martha Stewart: Antioxidant Salad

I wonder if she picked up this recipe in the slammer. Sorry, bad joke, I couldn’t resist. Anyway, the domestic dynamo offers up a very Fuhrman-friendly salad recipe—provided you go easy on or omit the dressing. Take a look:
Antioxidant Salad
Serves 6


1 head romaine lettuce, trimmed and torn into pieces
1 small bunch arugula, torn into pieces
1/2 cup fresh chopped flat-leaf parsley
6 freshly chopped basil leaves
1carrot, thinly sliced crosswise
1stalk celery, thinly sliced crosswise
1/4 cup radish sprouts
1bulb fennel, trimmed and thinly sliced crosswise
1 teaspoon ground flaxseeds
Lemon-Lime Olive Oil Dressing

Combine lettuce, arugula, parsley, basil, carrot, celery, radish sprouts, fennel, and flaxseeds in a large bowl. Drizzle with enough dressing to lightly coat. Toss to combine.
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Salad, Soup, and a Juice

Asparagus Salad with Sweet Balsamic Vinegar
1/3 cup balsamic vinegar
3 tsp. water
1 Tbsp. Dijon mustard
1 Tbsp. fresh marjoram, chopped (or 1 tsp. dried)
1 tsp. garlic, minced
2 lbs. asparagus, ends trimmed
1 small red bell pepper, diced
1/3 cup chopped pecans, lightly toasted in toaster oven
Boil vinegar in heavy small saucepan over medium heat until reduced by half, about 3 minutes. Pour vinegar into large bowl. Whisk in mustard, marjoram, and garlic. Steam asparagus in large pot until crisp-tender, about 4 minutes. Rinse with cold water and drain. Add asparagus and bell pepper to dressing; toss to blend well. Sprinkle with pecans and serve. Serves 4.

French Minted Pea Soup
10 ounces green peas, frozen
1 small onion, chopped
1 clove garlic, chopped
1 bunch fresh mint leaves (save a few leaves for garnish) or 10 dried leaves
3 tablespoons Dr. Fuhrman's VegiZest, or other no salt soup base seasoning
3 cups water
3 dates, pitted
1/2 cup raw cashews
4 teaspoons lemon juice
1/2 tablespoon Spike (no salt seasoning), or to taste
4 cups romaine lettuce, shredded or organic baby spinach, chopped
2 tablespoons fresh snipped chives (optional)
Simmer peas, onions, garlic, mint and VegiZest in water for about 7 minutes. Pour pea mixture into a Vita-Mix or other powerful blender. Add rest of ingredients except for the lettuce and chives. Blend until smooth and creamy. Add lettuce or spinach and let it wilt in hot liquid. Pour into bowls and garnish with chives and mint leaves. Serves 2.

Refreshing Sunrise Juice
2 cups fresh pineapple or 20-ounce can pineapple, with juice
1 cup mini carrots
1/8 slice lemon, without rind
1 teaspoon grated fresh ginger
1 tablespoon goji berries (optional)
Blend all ingredients together. To make this more like a juice, add 2 cups ice before blending. This is a very colorful and refreshing drink! Serves 2.
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Slow Cooker Recipes and Crockpot Recipes Edition of The Carnival of the Recipes

Slow Cooker Recipes hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Veggie Recipes to Warm You Up. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Veggie Recipes to Warm You Up

Winter Warm Fruit Salad
2 apples, peeled, cored, and chopped into bite sized pieces
2 bananas, sliced
1 cup frozen strawberries
1 cup frozen blueberries
1/2 cup frozen mangoes, cut into bite sized pieces
1/2 cup frozen peaches, cut into bite sized pieces
6 medjool dates, chopped
10 Brazil nuts, chopped or 1/3 cup chopped walnuts
1/8 cup unsweetened shredded coconut
flaked or shredded coconut, for garnish
chopped Brazil nuts, for garnish (optional)
Over medium/low heat cover and simmer apples for 5 minutes until tender but not too soft. While apples are cooking combine rest of fruit and dates in a bowl. When apples are done add combined fruit/date mixture and stir. Cover and simmer over medium/low heat for another 5 minutes. Add nuts and 1/8 cup coconut and combine. Sprinkle with flaked or shredded coconut and chopped Brazil nuts. Serve warm.

Golden Austrian Cauliflower Cream Soup
1 head cauliflower, cut into florets
3 carrots, coarsely chopped
1 cup celery, coarsely chopped
2 leeks, coarsely chopped
2 tablespoons VegiZest or other no salt seasoning
2 cups carrot juice
4 cups water
3 teaspoons Spike seasoning
2 cloves garlic, minced
1/2 teaspoon nutmeg
1 cup raw cashews
5 cups kale or organic baby spinach
Cover and simmer all ingredients except cashews and kale or spinach for 15 minutes or until just tender. If kale is being used steam until tender. Blend 2/3 of soup vegetables and liquid with raw cashews until smooth and creamy. Add back to the remaining chunky vegetables and stir in kale or spinach. Spinach will wilt in hot soup.

Sweet Potato-Cabbage Casserole
1/2 head cabbage
4 medium sweet potatoes, grated
1 medium onion, chopped
2 teaspoons dried dill
1 apple, peeled and diced
1/4 teaspoon ground ginger
1/8 teaspoon ground black pepper
1 28-ounce can diced tomatoes, no salt
Parboil cabbage and slice off the thick stalk of each leaf by slicing parallel to the leaf. Line the bottom of the crock pot with six leaves. Chop the rest of the cabbage coarsely. Mix next six ingredients together. Place a layer of tomatoes with liquid on the six cabbage leaves and then add a layer of the sweet potato mixture, and a layer of chopped cabbage. Continue layering ending with tomatoes. Cook on high for 5 1/2 hours or low for 7-8 hours.
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Carnival of Recipes: The Theme-less Edition

Techno Gypsy hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Veggie Soup for the Soul. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Veggie Soup for the Soul

Cabbage Mushroom Soup
15 oz. carrot juice
10 oz. celery juice
20 oz. water
6 onions
1 head green cabbage
3 stalks broccoli rabe
6 leaves collard greens
4 cups mushrooms, chopped (shiitake preferred)
1 Tbsp. nutritional yeast
1 tsp. garlic powder
1 tsp. Salt-Free 17 Seasoning (Lawry’s)
1 tsp. Mrs. Dash
1/4 cup unhulled raw sesame seeds
1/4 cup raw cashews
1/2 cup red kidney beans
1/2 cup white beans
Cook all ingredients (except the sesame seeds and cashews) on a very low flame in a large covered pot. Remove the cabbage, broccoli rabe, and collards when soft and place in a blender or food processor. Ladle in a little of the soup liquid, purée, and pour the entire mixture back into the soup. Next, put the sesame seeds and cashews into the blender, ladle in some of the soup, purée until silky smooth, and pour the mixture into the soup. Continue cooking until the beans are soft, for about 2 hours. (The basic recipe can be made with any types of greens and beans.)

Tomato Mushroom Soup

2 cups sun-dried tomatoes
3 oz. can tomato paste
4 cups fresh-squeezed tomato juice
1/2 cup dried lentils
4 cups water
3 onions, chopped
1/2 tsp. chili powder
4 cloves fresh garlic
4 cups shitake mushrooms, diced
1 tsp. Mrs. Dash
This is one of my favorite lunch soups, and it can be thrown together in a flash. Soak the dried tomatoes in water overnight and cut into little pieces. Put all ingredients into a large covered pot, and simmer on low heat until the lentils are mushy (about one hour).

Peachy Leek Soup
2 cups dried peaches
1 lb. frozen peaches
4 large onions
2 lbs. carrots, juiced
4 leek stalks, split and washed
1/2 cup lentils
4 oz. bag spinach
3 cups water
Soak dried peaches in water overnight and then chop into small chunks and place in the soup pot with the soaking water, set on a low flame. Add the lentils, chopped onion, and leeks. Blend the carrot juice and raw spinach in a blender or VitaMix and add to the pot. Take the soft cooked leeks out of the soup pot and blend with some soup liquid until smooth and add back to the pot. Cover the pot and simmer on low heat for 30 minutes.
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Fruitful Desserts

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 they have 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 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.

Peach Apricot Cover-Up Pie
1/2 cup oats (oatmeal)
4 Tbsp. whole wheat flour
5 Tbsp. raw almond butter
1/2 cup date sugar
1/2 lb. apricots, pitted and sliced
1 lb. peaches, pitted and sliced
1/4 tsp. cinnamon
Pinch of nutmeg
Toss peaches and apricots with the cinnamon, nutmeg, and half the date sugar, and spread evenly in a glass pie plate. Prepare the topping by mixing the oats, flour, nut butter, and remaining sugar, and kneed until smooth. Crumble the topping over the fruit and bake at 300 degrees for 20 minutes.

Cantaloupe Slush

1 Cantaloupe
2 Cups ice
6-8 dates
Blend the ingredients together in a Vita-Mix or other high-powered blender or food processor until smooth. The same drink can be made with peaches or nectarines. Date sugar can be used instead of the dates.
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Carnival Of The Recipes

Thrifty Mommy hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Veggie Fare for You. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Veggie Fare for You

Mexican Lentils
1 cup lentils, uncooked
1 cup frozen or fresh corn
1 cup nonfat tomato sauce
1 onion, chopped
Mexican seasonings to taste (crushed red chili peppers, garlic, and dill)
Boil the lentils in 2 cups of water for 30 minutes and drain. Combine the remaining ingredients and simmer over low heat for 20 minutes.

Broccoli with Garlic
2 large bunches of broccoli or three boxes of frozen broccoli
4 cloves garlic, pressed or minced
1 tablespoon Dijon-style mustard
1 tablespoon olive oil
Steam broccoli for 5 to 7 minutes or defrost frozen broccoli. Remove from heat and cut up in pieces in large salad bowl. Mix the oil, garlic, and mustard together and toss the broccoli with the mixture. Return to steamer to cook for another 5 minutes. The dressing in this recipe is delicious on other green vegetables as well. Try it with okra, asparagus, green beans, and string beans.

Apricot Brown Rice
2 cups brown rice
1/4 teaspoon ground cumin
1/2 teaspoon coriander
1/2 teaspoon cinnamon
1 cup dried apricots (organic sun-dried)
3 cups water
1/2 sunflower seeds
Cook brown rice, spices, and dried apricots with 3 cups water on low heat for 35 minutes. Add sunflower seeds and simmer for 10 more minutes. Remove from flame. Toss with one tablespoon flax seed oil and serve.
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Carnival Of The Recipes

Right Wing Nation hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Healthy Soup and a Salad. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Healthy Soup and a Salad

Russian Corn Salad
5 ears of corn, steamed and cut off the cob
1 can black beans
3 red peppers
4 stalks celery, chopped
2 scallions
1 peeled orange
2 plum tomatoes, chopped
1 clove garlic
1 tsp. Mrs. Dash
1 pinch chili powder
2 Tbsp. spicy pecan vinegar
10 raw pecan halves, chopped
Roast peppers at 400 degrees for 15 minutes, then chop in small pieces. Blend the orange, tomatoes, scallions, garlic, Mrs. Dash, chili powder, and vinegar to make the dressing. Toss the corn, beans, pepper, celery, and pecans with the dressing.

Tomato Leek Greens Soup
20 oz. tomato juice, freshly squeezed
10 oz. celery juice
15 oz. water
1/2 cup lentils
1/2 cup adzuki beans
3 onions, diced
1 cup sun-dried tomatoes, soaked in water and then diced
4 plum tomatoes, diced
3 stalks leeks, stripped lengthwise and washed
3 zucchinis
3 parsnips, peeled and diced
4 large collard leaves
8 leaves (one head) bok choy
1/4 cup fresh chopped dill
2 cloves garlic, crushed
2 fresh basil leaves
1 tsp. dried oregano
1 Tbsp. Mrs. Dash or other vegetable seasoning
Cook all ingredients on a very low flame in a large covered pot. Remove the leeks, zucchini, collards, and bok choy when soft and place in a blender or food processor. Ladle in a little of the soup liquid, purée, and pour the entire mixture back into the soup. Continue cooking until the beans are soft, for about 2 hours. (The basic recipe can be made with any types of greens and beans.)
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The New Carnival of the Recipes is Up!

Diabetic Recipes hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s submission Feel Good Snacks. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Feel Good Snacks

Avocadole Guacamole
2 avocados
2 tomatoes
2 tablespoons tomato paste
2 tablespoons onion flakes
1/2 cup currents or raisins
1 tablespoon coriander leaves
2 tablespoons chopped parsley
juice of 1/2 lemon
1 tablespoon date sugar
In a quality blender or food processor, blend all ingredients until smooth. Serve as a dip for vegetables or toasted pita, or serve over brown rice or cut-up baked or steamed potato chunks. Serves 4-6.

Healthy Potato Fries

6 white potatoes, scalloped or cut into strips
2 cups apple juice
Olive oil in spray bottle
Mix the potatoes well with the apple juice and let sit for 5 minutes. Toss again and pour off the juice, leaving the wet slices of potato. Spray a light coating of olive oil on a nonstick baking tray and spread out the potatoes. Add a few more sprays of the oil over the top of the potatoes and bake in the oven at 325 degrees for 15 minutes on one side and 7 minutes on the other. Serves 3-4.

Whipped Cream and Strawberries
1 1/3 cups of macadamia nuts
1 cup soy milk
2/3 cup dates
Blend nuts, soy milk, and dates to make the best-tasting whipped cream. Eat with fresh or frozen strawberries (defrosted). A variation on this theme is to soak dried mangoes in the soy milk overnight and use fewer dates.
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Carnival of the Recipes #125

New Hampshire State of Mind hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post There're Dates in My Salad Dressing! *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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There're Dates in My Salad Dressing!

Ginger Almond Dressing
1/2 cup raw almond butter
1/4 cup unsweetened soy milk
1/4 cup water
2 tsp. tahini (pureed sesame seeds)
2 medjool dates, pitted
2 small cloves garlic, chopped
1/2 inch piece fresh ginger, peeled and chopped
Blend all ingredients together in a Vita-Mix or other powerful blender until creamy. Serves 3.

Seeded Carrot Juice Dressing
8 oz. fresh carrot juice
2 medjool dates, pitted
1 Tbsp. sunflower seeds
1 Tbsp. unhulled sesame seeds
1 Tbsp. walnuts
1 tsp. fresh lemon juice
Blend all ingredients. Serves 3.

Apricot Tahini Dressing
2 cups almond milk
1 cup dried unsulphured apricots
1/3 cup tahini (pureed sesame seed)
2 Tbsp. unhulled sesame seeds, lightly toasted
4 medjool dates, pitted
1/4 cup water.
Soak apricots in almond milk overnight in refrigerator. Lightly toast sesame seeds in a pan over low heat for four minutes, shaking pan frequently. Pour soaked apricots and almond milk, along with rest of ingredients, into Vita-Mix or blender and blend until smooth and creamy. Serves 6.
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Carnival of the Recipes #124

Elementary Chef hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Stone Cold Snacks. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Stone Cold Snacks

Strawberry Ice Scream
1 cup orange juice
2 slices dried pineapple
12 oz. frozen strawberries
Place all ingredients in a blender, food processor, or VitaMix. Blend until creamy smooth. If you do not have a VitaMix, you may have to soak the dried pineapple in the orange juice overnight to soften sufficiently to blend in a regular blender or food processor.

Watermelon Ices
5 cups seedless watermelon
1/2 cup raisins
Blend watermelon and raisins in a blender, food processor, or VitaMix until they form a creamy liquid. Pour into paper cups and freeze for one hour only. Remove partially frozen treat from the freezer. Blend again, spoon the mixture back into the cups, and place back in the freezer until served.

Macabanana Popsicles
1 cup raw macadamia nuts
2 bananas
2 medjool dates
1 tsp. cinnamon
Blend all ingredients in a blender, food processor, or VitaMix. Pour into popsicle trays and freeze until hard.
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Carnival of the Recipes - Say Goodbye to 2006 Edition

BookLore hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Too Weird Veggie Recipes. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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The (Last Minute) Christmas Carnival of the Recipes

Morning Coffee & Afternoon Tea hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Shake Some Soy. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Too Weird Veggie Recipes

Sushi For Your Tootsie
1/2 cup short-grain brown rice
4 sheets of seaweed sushi wrap (purchase in health food store or oriental market)
1 tablespoon mustard
1 tablespoon canola mayo
1 teaspoon onion flakes
1/4 cup raw unhulled sesame seeds
1/2 cup shredded carrots
1 avocado, sliced thin
Soak the rice in 2 cups water for one hour, then bring to boil on as low heat as possible in covered pot and do not remove the cover to look at or stir the rice. Lower the heat even more in 5 minutes when boiling lightly to cook the rice as slowly as possible for another 15 minutes. Then let the rice sit for another 30 minutes, off the flame, without taking off the cover. This will make the rice soft and sticky to use in the sushi.

Lay the seaweed sheets on a piece of plastic wrap and then spread rice smoothly to about 1/4 inch thick with back of spoon evenly over the seaweed. Brush on a very think coating of mustard and mayo mixed together and then sprinkle it with some onion flakes and the raw unhulled sesame seeds that have been toasted lightly in a pan. Lay a strip of shredded carrots and avocado along one end.

Begin rolling by lifting plastic under seaweed roll and pressing ingredients with fingers. Roll up carefully. Repeat using all ingredients to make 4 rolls. Cut each roll crosswise into 6 to 8 equal slices. Best refrigerated and eaten cold. Serves 4.

St. Patty’s Peanut Butter and Date Jelly Sandwich
1 cup frozen peas, thawed
1/4 cup unsalted peanut butter
whole–grain bread
2 medjool dates
1/2 cup dried apricots or mangoes
1/2 cup soy milk
Mash peas with fork and mix and mash well with peanut butter. Spread on coarse whole-grain bread with date jelly. Date jelly is made by mashing 2 medjool dates with dried apricots or dried mangoes that have been soaked overnight in soymilk. Serves 4.
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Shake Some Soy

Soy Milk Fruit Smoothies
1 banana
2 cups soy milk
2-4 dates
8-16 ounces frozen fruit
Use a blender or food processor to make these tasty fruit drinks. Use 1 banana, 2 cups soy milk, and a few dates, plus an assortment of fresh or frozen fruit such as cherries, blueberries, strawberries, mangoes, and peaches, to make a great fun drink.

Banana-Berry Shake
1 banana
1 bag frozen or 1 box fresh strawberries
1 cup regular soy milk
1 tbsp. ground flaxseed
Blend all ingredients together in a food processor, blender, or Vita-Mix.

Peaches and Cream
1 lb. frozen peaches
1 cup dried apricots
1 cup soy milk
Soak apricots in soy milk overnight. Blend all ingredients in a high powered blender, food processor, or Vita-Mix until mixture forms a smooth, ice cream-like consistency.
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Carnival of the Recipes

The Common Room hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Veggie Snacks. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Veggie Snacks

Sweet Beet Carrot Bars
2 cups whole grain flour
1 cup beets (raw, peeled, and shredded)
1 carrot (peeled and shredded)
3 tsp. baking soda
¼ cup date sugar
1 cup unsweetened applesauce
1 cup pineapple (blended)
1 banana (mashed)
1 tsp. vanilla extract
1 cup chopped walnuts
1 cup currants
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 vanilla and then add the flour mixture along with the chopped walnuts, shredded carrots and beets, and mix well. Spread in a non-stick baking pan. Bake for about 50 minutes, or until a toothpick inserted into the center comes out clean. Cool and cut in squares.

Popcorn Puppies
Large bowl of air-popped popcorn
1 Tbsp. olive oil
1 tsp. brewer’s yeast
Put olive oil in a fine mist sprayer. Spread the air-popped popcorn on a large tray. Mist the popcorn with a little olive oil and dust it lightly with some brewer’s yeast.

Little Macs
2 Cucumbers, sliced into thin discs
Tomatoes, sliced think to match the shape of the cucumbers
Raw nut butter
Raw red onion, sliced paper-thin (optional)
Spread a teaspoon of nut butter onto a slice of cucumber. Top with a tomato slice (and, if desired, a thin slice on onion and another cucumber slice).
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To Kale With You!

California Creamed Kale
2 pounds raw kale
½ cup raw cashew nuts
½ cup soy milk
2 tablespoons onion flakes
1 tablespoon VegiZest
Remove the thick bottom of the stems from the kale and place the leaves in a large pot with steamer. Steam 10 minutes, until soft. Remove from steamer, placing in wooden chopping bowl. Press the kale together in the bowl with a dish towel and tilt over the sink to remove some of the excess water.

Add the remaining ingredients to the blender and blend until smooth. Chop the kale, mixing it with the cream sauce as you chop.

Kale Fennel Soup
15 oz. carrot juice
10 oz. beet juice
20 oz. water
3 heads kale, strip leaves from stems
2 heads of fresh fennel (anise), discard tops, dice base
4 zucchinis
4 onions
1/2 cup split peas
1/2 cup lentils
1 cup raw cashew nuts
4 parsnips, chopped
4 carrots, chopped
2 cups frozen peaches
1/4 tsp. red chili peppers, crushed
1/2 tsp. Mr. Dash
1 tsp. basil, crushed
1 Tbsp. VegiZest
Cook all ingredients (except the cashews and peaches) on a very low flame in large covered pot. Remove the kale, zucchini, and onions when soft and place in a blender or food processor. Ladle in a little of the soup liquid, puree, and pour the entire mixture back into the soup. Next, put the cashews and peaches into the blender, ladle in some of the soup, puree until silky smooth, and pour mixture into the soup. Continue cooking until the split peas are soft, for about 1 1/2 hours.
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The Carnival of the Recipes

The World of Recipes hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Fudge for the Soul. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Carnival of the Recipes

Falando pelos Cotovelos hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Nutrient-Rich Comfort Food. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Fudge for the Soul

Almond-Carob Fudge
1/2 cup dates
1/4 cup soy milk
1 cup raw almond butter
1/2 cup raw carob powder
1/2 cup shredded coconut
1 teaspoon vanilla extract
Chop dates and cover overnight with the soy milk to soften. Mash and mix all ingredients, including the soy milk soak, together and press in glass dish. Chill in refrigerator or freezer before cutting to serve. Serves 4.

Vanilla-Carob Fudge

1 1/2 cups almonds
1/2 cup raw tahini
2 tablespoons honey
1 teaspoon vanilla
1 tablespoon raw carob powder
Process almonds in food processor and then add tahini, honey, and vanilla. Process until well mixed. Press half the mixture in a square baking dish and then add the carob powder to the rest of the mix and process. Drop spoonfuls of the carob mixture on top of the plain mixture and then carefully spread it over the top until evenly distributed. Refrigerate for at least an hour and enjoy! Serves 4.
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Nutrient-Rich Comfort Food

Baked Apple with Cashew Raisin Cream Sauce
4 large apples
1 cup raw cashew nuts
1 cup soy milk
1 cup raisins
1 teaspoon cinnamon
Core apples and place on silver-foil-covered baking pan. Blend cashews, soy milk, and raisins to make cream sauce and chill. Sprinkle apples with cinnamon and bake at 200 for 20 minutes in oven. Move from baking dish to serving dish, pour chilled cream sauce on top, and serve.

Apple Walnut Surprise

1 cup raisins or currents
1/2 cup water
9-10 apples, peeled and cored
1/2 cup finely chopped walnuts
4 heaping tablespoons ground flax seeds
1 1/2 heaping tablespoons ground cinnamon
Soak raisins or currents in the water in a container with closed top overnight in the refrigerator to soften. Poor off the water into a pot with a tight led and add the peeled and cored apples. Let simmer over a low flame for 7 minutes. Pour the apples and the little liquid that remains off into a chopping bowl or hand chopper and dice up the softened apples into small pieces. Mix the apples, raisins, walnuts, flax seeds, and cinnamon in a bowl and mix well. Store in refrigerator to serve for meals and snacks.

Soaked Oatmeal Supreme
1/3 cup raw oat flakes
1 Tbsp. flaxseed
6 walnuts halves, crushed
1 pint fresh or frozen strawberries, sliced in half
Put the oat flakes in a cup, fill the cup with water, and place it in the refrigerator. In the morning, the oat flakes will be softened. Cut in the fruit, mix in the flaxseed, and sprinkle the crushed walnut on top.
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Carnival of the Recipes: 2006 Thanksgiving Edition

The BBQ General hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Feeling a Little Goji? *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Feeling a Little Goji?

Goji Oatmeal Clusters
1 1/2 bananas
1 cup unsweetened applesauce
2 tsp. vanilla extract
1 cup date sugar
2/3 cup ground walnuts
2/3 cup whole grain flour
1 1/4 tsp. aluminum-free baking powder
2 tsp. cinnamon
1/2 tsp. nutmeg
3/4 cup oatmeal
1/4 cup Goji berries
1/4 cup raisins (or currants)
6 pitted dates (chopped)
1/2 cup chopped walnuts
Blend bananas, applesauce, vanilla, and date sugar in blender until creamy. In a large mixing bowl, combine the flour, baking powder, cinnamon, and nutmeg. Then add the blended moist ingredients and mix. Stir in oatmeal, chopped nuts, dates, and raisins. Use a large spoon to drop mixture on a non-stick baking sheet and bake for 20 minutes at 350 degrees.

Orange Goji Bars

1 cup pitted dates
1/2 cup raisins
1 cup unsulfured dried apricots
1 cup Goji berries
1/4 dried apricots 1 cup chopped walnuts
1 cup oatmeal (finely chopped in food processor)
1 tsp. orange zest (fresh from organic orange)
1/4 cup sesame seeds (hulled)
Place dates, raisins, apricots, and Goji berries in food processor. Process until the mass forms one large ball, then remove to a mixing bowl. Process the oatmeal until it is a fine meal. Process nuts until they are finely chopped but not powder. Knead all ingredients thoroughly by hand. Press out on a cutting board, flipping and pressing evenly until about 1/2 inch thick. Trim edges and make a rectangle and slice in bars. Knead Together leftover edges and more bars.
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Carnival of the Recipes, Breakfast and Brunch Edition

Men in Aprons hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Flax to the Max. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Flax to the Max

Apple Surprise
6-12 peeled apples
1 cup raisins or currants
1/4 cup water
1 cup chopped walnuts
4 heaping Tbsp. ground flaxseed
1 heaping Tbsp. cinnamon
1 Tbsp. of date sugar or maple syrup (optional)
Remove the seeds and cores from the apples, and cut into chunks. Place the currants (or raisins) in the bottom of a small pot and barely cover with water. Add the apple chunks on top and steam on lowest flame possible for seven minutes, until raisins are soft and apples are still a little firm. Mix with the remaining ingredients and chop into smaller pieces.

Strawberry Banana Freeze
1/4 cup soy milk
4 frozen bananas (peeled and frozen in advance)
6-10 oz. frozen organic strawberries
4 heaping Tbsp. of ground flaxseed
¼ tsp. vanilla extract (optional)
Add to VitaMix or food processor and blend into a smooth ice cream consistency. Stir in the flaxseed. This recipe serves four people—one banana and one tablespoon of flaxseed per person.

Dr. Flax’s Sesame Seasoning
1 Tbsp. ground flaxseed
1 Tbsp. ground sesame seeds (raw, unhulled)
1 tsp. onion flakes
1/4 tsp. garlic powder
1 Tbsp. VegiZest
Grind the seeds in a VitaMix dry container or use a coffee grinder. Mix it all together and put in seasoning shaker. Store in refrigerator or freezer, but always put it out on the table so your family and guests can season their food to taste without using salt.
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Carnival of the Recipes

RDoctor Medical hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post Eat to Live Italiano. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Eat to Live Italiano

Zucchini & Mushrooms
2-4 zucchini
1 cup mushrooms
1/2 tsp. onion powder
1/2 lemon, juiced
1 Tbsp. lightly toasted sesame seeds
Steam the zucchini and mushrooms just until they are soft. Sprinkle with onion powder, lemon juice, and sesame seeds.

Scallion-Eggplant Dip
1 eggplant
3 scallions, chopped
3 garlic cloves, minced
1/2 tsp. mixed Italian herbs
Bake the eggplant until soft. After it has cooled, scoop out the soft inner flesh and blend it with the remaining ingredients. Serve with raw vegetables.

Portobella Mushrooms and Beans
1/2 tsp. olive oil
1 large onion, chopped
2 garlic gloves, chopped
2 large portobella mushroom caps, sliced thin
1/3 cup red wine (or vegetable broth)
1 large tomato, diced, or 8 halved cherry tomatoes
1 (15-oz.) can garbanzo beans, juice reserved
Heat oil and spread to cover the bottom of a skillet. Add the onion and garlic and sauté for 2 minutes, then add the mushrooms and the red wine or broth. Cook for 5 more minutes. Add the tomatoes and garbanzo beans, plus half the juice from the can. Cook for another 5-10 minutes.
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Carnival of the Recipes Halloween Edition

Morning Coffee & Afternoon Tea hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s post  Soups and Stew. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Aspirin Use Linked to Pancreatic Cancer

From the November 2003 edition of Dr. Fuhrman’s Healthy Times:

A study released from findings gathered from the longitudinal Nurses Health Study at Boston’s Brigham and Women’s Hospital found women who had taken at least two aspirin tablets per week for twenty years or more experienced a 58 percent higher risk of pancreatic cancer than women who did not use aspirin. The increased risk for pancreatic cancer ranged from 86 percent among women who took fourteen or more aspirin tablets a week, a 41 percent increased risk for taking six to thirteen tablets per week, and a 29 percent increase for four to six tablets per week.

The Nurses Health Study, initiated in 1976 at Brigham and Women’s Hospital, is the longest-running major women’s health study ever undertaken.

Pancreatic cancer is the fourth leading cause of death from cancer. Very few survive for five years after this diagnosis. The American Cancer Society estimates that in 2003 about 30,000 will die from this disease. Other factors, such as eating a diet low in fruits and vegetables and high in meat, cheese, and processed foods, also have been shown to be associated with pancreatic cancer.

Utilizing drugs to combat the effects of a disease-causing diet, rather than removing the dietary causes of disease, will always be less than optimally effective, and for some, it will be deadly.

Soups and Stew

Carrot Cream Soup
20 carrots, washed, peeled, and cut into large chunks
2 potatoes, peeled and cut into large chunks
3 onions, peeled and chopped
2 cups soy milk
2 cups water
1 small zucchini, sliced
1 tablespoon minced fresh ginger root (optional)
2 cloves garlic
1 tablespoon dehydrated vegetable instant soup mix or VegiZest
¼ cup raw cashews
¼ cup raw almonds
Make this quick, thick, and creamy soup by adding all the ingredients except the nuts to a pot and simmer on low heat for 20 minutes. Then puree the cooked soup with the nuts in a food processor or good blender until smooth. Serves 4-6.

Tomato Tornado

½ cup pinto beans
4 cups fresh tomato, chopped
2 apples, cored
1 onion, sliced
1 cup unsweetened soy milk
½ cup corn kernels
3 tablespoons tomato paste
1 tablespoon VegiZest, or another dried vegetable soup base
1 tablespoon apple cider vinegar or raisin vinegar
Blend pinto beans, 2 tomatoes, apples, onion, and soy milk in food processor or blender. Add 2 chopped tomatoes, corn, tomato paste, VegiZest, and vinegar. Simmer on low heat until tomatoes are soft. Serves 2.

Moroccan Vegetable-Almond Stew
8 cloves garlic, peeled and chopped
2 large onions, chopped
4 carrots, sliced
3 parsnips, sliced
12 oz. bag frozen peas
4 celery stakes, chopped
3 Tbsp. raw almond butter
2 small zucchini squash, diced
1 large eggplant, diced
2 cups currants
2 tsp. cinnamon
½ tsp. ground fennel
¼ tsp. ground oregano
1 can unsalted chickpeas
1 cup white mushrooms, sliced
½ cup almond slivers
3 cups water
Drain liquid from can of chickpeas and mix with currants and spices. Make sure all the vegetables are cut into very small pieces, and mix all ingredients in tightly covered pot or pressure cooker on lowest flame possible. Cook for 30 minutes, stirring occasionally. Serve with lightly toasted almond slivers sprinkled on top.
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Carnival of Recipes #114

Nerd Family hosts this week's carnival of recipes. Be sure to check out DiseaseProof’s Healthy Eating for Two. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Healthy Eating for Two

Tomato-Bean Soup
6 tomatoes
2 leeks, washed and chopped
1 onion, chopped
1 cup mushrooms, chopped
1/2 cup adzuki beans
3 cups bok choy, chopped
2 Tbsp. VegiZest
1 tsp. Mrs. Dash seasoning
3 cups water
Place ingredients in a pot; cover and simmer for two hours on a low flame. Purée the tomatoes, onions, and leeks, and then stir back in with the other ingredients. Leave all other ingredients in small chunks. Serves two.

Garlicky Spinach
1 large (16 oz.) bag of frozen spinach (defrosted)
4 garlic cloves, chopped
1 cup oil-free tomato sauce
Mix the spinach and chopped garlic into a pot with the oil-free tomato sauce. Simmer on a low flame for 15 minutes, stirring occasionally. Serves two.

Peachy Apricot Sorbet
1/4 cup soy milk, plain
2 cups frozen peaches
2 dried apricots, unsweetened and unsulfured
Blend all ingredients in a Vita-Mix or other high-powered blender. Serves two.
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It's Carnival Time! Hope you're hungry

Blabber Heads hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s Recipe Beet Down! *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Recipe Beet Down!

From the November 2003 edition of Dr. Fuhrman's Healthy Times:

Beet-Apple-Walnut Salad

2 beets, peeled and shredded
1/2 cup walnuts
2 apples, peeled and sliced very thin
2 medium heads romaine or other dark-leaf lettuce
2 oz. raw cashews or raw cashew butter
1/4 cup unsweetened soy milk
1/2 cup unsweetened applesauce
1/4 cup dried currants or raisins
Slice lettuce into small shredded pieces and mix in bowl with beets, apples, and walnuts. Blend cashews with soy milk and applesauce to make the dressing, or use raw cashew butter and mix until smooth. Mix currants into the dressing and pour over the top of the salad.

Beet Carrot Cake

2 cups whole wheat flour
1 cup raw beets, peeled and shredded
1-1/2 cups raw carrots, peeled and shredded
3 tsp. baking soda
1/4 cup date sugar
1 cup applesauce (no sugar added)
1 cup pineapple, blended
1 ripe banana, mashed
1 tsp. vanilla extract
1 cup chopped walnuts
1 cup currants, optional
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.

Beet Sweet Potato Soup
4 cups water
1 can (2 cups) vegetable broth, low sodium
4 cups carrot juice
1 cup celery juice
3 beets, with beet greens (If you can’t get beet greens, use one bunch spinach.)
2 medium onions
3-4 medium-sized sweet potatoes or yams, peeled and diced
2 Tbsp. VegiZest
Put water, broth, VegiZest, carrot and celery juice in a pot and simmer. Grate beets and onions with food processor and add to the pot. Then add the bite-sized pieces of sweet potato and the sliced greens. Cook on low heat for one hour. Blend half the soup, leaving some chunky parts, so it becomes creamy, yet hearty.
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Carnival of the Recipes, #112

Kicking Over My Traces hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Chocolate Smoothies, Pomegranate Cocktails, and Pomegranate Poached Pears with Chocolate & Raspberry Sauces. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Got Pomegranate?

From Dr. Fuhrman’s newsletter Healthy Times:

Chocolate Smoothie

5 oz. organic baby spinach
½ cup soy milk
½ cup pomegranate juice
1 medium banana
1 Tbsp. natural unsweetened cocoa powder
2 cups frozen blueberries
1 Tbsp. flaxseed, ground
First, liquefy spinach in soy milk and pomegranate juice in the blender. Add all remaining ingredients and blend until smooth. Serves 2.

Pomegranate Cocktail

1 oz. pomegranate juice
4 oz. orange juice
1 cup diced pineapple
Splash of lemon
4 ice cubes
1 pitted date
Blend ingredients in a blender or Vita-Mix and serve.


Pomegranate Poached Pears with Chocolate & Raspberry Sauces
Poached pears:
6 medium pears, ripe (still firm)
2 cups pomegranate juice
1 whole cinnamon stick
6 whole cloves
2 Tbsp. Goji berries (optional)
Chocolate sauce:
1 cup frozen blueberries
1Tbsp. Goji berries or 1 tsp. turmeric (to adjust color)
1 generous Tbsp. cocoa powder (or more for darker, stronger sauce; use natural cocoa powder, nut Dutch processed)
1-1/2 cups soy milk
½ tsp. vanilla extract
1 cup pitted dates
2/3 cup raw macadamia nuts, unsalted (or wash salt off)
Raspberry sauce:
10 oz. frozen raspberries (about 1-1/2 cups)
1 Tbsp. maple syrup (optional)
Poached pears:
Peel peas, leaving stems intact. Slice a little off the bottom of each pear so that they stand up. In a large saucepan, place pears standing up snuggly together. Pour in pomegranate juice and add cinnamon, cloves, and Goji berries. Gently simmer, covered, for about 20 minutes, until pears are tender. Remove pears and refrigerate until ready to serve. Reduce poaching liquid until it becomes syrup.

Chocolate sauce:

Place all chocolate sauce ingredients in blender. Blend until very smooth and creamy. Add more soy milk, if needed.

Raspberry sauce:
Defrost raspberries and blend until smooth. Push through sieve to remove seeds. Add poaching syrup and sweeten if necessary with maple syrup.

Pace a generous dollop of chocolate on dessert plate. Place pear on chocolate and drizzle Raspberry Sauce over pear. Serves 6.
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Carnival of the Recipes Harvest!

BookLore hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for An Eat to Live Dinner. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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An Eat to Live Dinner

From Dr. Fuhrman's book Eat to Live:

Teriyaki Chicken Coleslaw
1 cup raisins
2 white potatoes, boiled
½ cup soy milk
2 tablespoons onion flakes
1 tablespoon olive oil
1 tablespoon flax seed oil
1 tablespoon VegiZest
1 teaspoon Mrs. Dash seasoning
½ green cabbage, shredded
1 cup snow pea pods, shredded
6 ounces chicken breast, cooked and shredded
Mix and mash white potatoes, soy milk, onion flakes, and oil and seasoning to form a thick sauce. Mix thoroughly with the shredded vegetables, raisins, and chicken. Serve chilled. Serves 4.

Wild Rice And Broccoli
1 cup wild rice
1 cup brown rice
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon oregano flakes
2 large bunches broccoli, cut up
2 tablespoons olive oil
Use a very large pot to simmer the 2 cups of rice with 5 cups of water and the seasonings on a low heat for 30 minutes. Then add the pieces of broccoli on top of the rice, sprinkle the olive oil over the broccoli, and let simmer another 15 minutes, until the broccoli is soft. Toss and serve. Serves 4-6.

String Beans And Almond Dust
1 cup slivered almonds
¼ cup unhulled sesame seeds
2 pounds string beans with top stems cut off
½ teaspoon flax oil
½ teaspoon olive oil
Take half of the slivered almonds and sesame seeds and grind into powder in coffee grinder, food processor, or Vita-Mix. Lay out the other half of the nuts in pan in toaster oven and lightly toast on lowest setting possible. Steam the string beans and hand-toss with flax oil and olive oil. Mix in the toasted nut dust and sprinkle the toasted nuts on top of each serving. Serves 4.
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Carnival of Recipes #110

Men In Aprons hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Nutrient-Rich Gourmet Salad And Dressings. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Nutrient-Rich Gourmet Salad And Dressings

Asparagus Salad with Tangy Fig Dressing
2 lb. asparagus, tough ends removed, cut on diagonal into 2-inch pieces
1 small red bell pepper, very thinly sliced
4 fresh figs, halved (optional)
2 cups cooked red kidney beans
1/2 cup chopped pecans, lightly toasted in low oven
6 cups mixed salad greens (baby greens, mashe, watercress)
Dressing
1/3 cup Black Fig Vinegar
1 Tbsp. VegiZest
3 Tbsp. water
1 Tbsp. Dijon mustard
1 Tbsp. chopped fresh marjoram (or 1 tsp. dried)
1 Tbsp. almond butter
1 Tbsp. ketchup, low sodium
1 tsp. minced garlic
Boil vinegar in a heavy small saucepan over medium heat until reduced by half (about 3 minutes). Pour vinegar into bowl and whisk in mustard, marjoram, and garlic. Water sauté asparagus, peppers, and VegiZest, stirring over high heat for 3 minutes, then covering and steaming for an additional 1 minute. Add asparagus, beans, and bell pepper to dressing; gently toss to blend well. Serve on bed of mixed greens with fig halves. Sprinkle with pecans and serve.


Citrus Salad with Carrot-Ginger Dressing
2 cups carrot juice
1 baked potato, peeled
2 tsp. grated ginger root
1 clove garlic
3 whole pitted dates
1/4 tsp. Asian toasted sesame oil
1/2 cup raw cashew butter
1 tsp. Bragg Liquid Aminos
Blend all dressing ingredients until smooth. In a dry skillet, lightly toast sunflower and sesame seeds until just beginning to turn golden. Toss over a green salad made from watercress, spinach, romaine lettuce, diced avocado, thinly sliced sweet onion, and orange sections. Toss and sprinkle with sunflower and sesame seeds.


Mishmash Salad with Sesame Ginger Dressing
1 Tbsp. raw cashew butter
2/3 cup sesame seeds, lightly toasted in flat pan
1/2 clove garlic
6 pitted dates
1 cup soy milk
2 Tbsp. Riesling Raisin Vinegar (or seasoned rice vinegar)
1 tsp. sesame oil
Assemble salad in a large salad bowl. Blend all dressing ingredients except for 2 tablespoons of sesame seeds. Blend until smooth and creamy. Stir in remaining sesame seeds. Toss over mixed greens, sliced kiwi, strawberries and sliced green apples.
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Carnival of Recipes: The Poetry Quiz Edition

Techno Gypsy hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for a few nutty dessert creations and some soup-er veggie soups. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Soup-er Veggie Recipes

Hunzain Okra Soup
4 cups finely chopped okra
4 cups chopped swiss chard
4 onions, chopped
1 bunch celery, with tops
1 squeezed lemon
¼ cup raisins
¼ cup dried apricots
¼ cup prunes
¼ cup dark wild rice
1 cup soy milk
4 cups water
Soak the apricots and prunes overnight in 3 cups of water. Blend them. Place them in a large covered pot with all the other ingredients and simmer until the rice is mushy (about one hour).


Quick Red Pepper Soup
1 small chili pepper
6 large red peppers
½ cup chopped parsley
2 cups chopped spinach
6 plum tomatoes, chopped
1 Tbsp. chopped basil
2 cups frozen corn
2 cups chopped mushrooms
1 tsp. Mrs. Dash
5 cups water
1 cup unsweetened soy milk
3 dates
Blend the peppers, parsley, dates and water together in the blender or VitaMix until smooth. Place all ingredients into a large covered pot and cook on low heat for 20 minutes.


Cabbage Raisin Soup
3 Tbsp. lemon juice
4 large onions
¼ cup split peas
¼ cup pearl barley
1 head green cabbage
1 cup raisins or currants
1 cup chopped walnuts
1 cup unsweetened soy milk
2 cups fresh-squeezed apple juice
2 cups water
2 cups chopped carrots
1 tsp. oregano
2 Tbsp. VegiZest
1 tsp. Mrs. Dash
Blend raisins with water in a blender or VitaMix until smooth and creamy. Put liquefied raisins and all other ingredients in a large covered pot and cook on a very low flame. Leave the cabbage in large chunks. When cabbage is soft, remove it from the soup with tongs and blend with some soup liquid. Add blended cabbage and liquid soup, and continue cooking on low heat for an hour.
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Carnival of Recipes: Indian Summer Edition

One For The Road hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for a few nutty dessert creations. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Desserts Gone Nutty

Hawaiian Sweet Potato Pie
4 sweet potatoes
½ cup orange juice
2 slices unsweetened, dried pineapple
1 cup chopped walnuts
Soften the dried pineapple slices by soaking them in the orange juice in the refrigerator overnight. Steam sweet potatoes until soft. Blend sweet potatoes, pineapple slices, and orange juice in a food processor or VitaMix. Fold in the chopped walnuts and continue to blend until you can say to your kids with a straight face, “What walnuts?”

Peach Ice Cream with Nut Pie Shell

16 oz. frozen sliced peaches
½ cup soy milk
½ cup ground walnuts
½ cup ground macadamias
½ cup ground pecans
4 coconut-date rolls
Make the nut crust by kneading the ground nuts with the date rolls and pressing into the bottom of a glass pie pan. Blend the frozen peaches with the soy milk and spoon into nut crust before serving.

Monkey Fudge Popsicles

2 ripe bananas
1 cup cashews
3 Tbsp. raw carob powder
Blend the mixture until smooth and place in a Popsicles tray for freezing at least 2 hours before serving.
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Carnival of Recipes #107

Trinity Prep School hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for the wonderful avocado. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

Avocado on the Menu

If you’ve been following the Eating to Live on the Outside series you know that I am the self-proclaimed Presidente of the Avocado Fan Club—Viva La Revolucion! Okay, I’ll calm down. Here is some of Dr. Fuhrman’s avocado propaganda—uh, I mean recipes:
Creamy Balsamic Dressing
1 avocado
3 Tbsp. of balsamic vinegar
1 tsp. of all-fruit apricot jam

Blend all ingredients. (Serves 4)

Chilled Avocado Soup
1 avocado
1 green pepper, diced
1 red pepper, diced
1 cup soy milk
2 cups carrot juice
4 scallions, chopped fine
Juice of ½ lemon
1 garlic clove
1 red onion, sliced
Handful of fresh dill, chopped
2 cups water
1 Tbsp. VegiZest or another dried vegetable
½ tsp. Mrs. Dash

Blend the water and lemon with garlic clove, onion, and peppers. Add mixture to pot with the carrot juice and soy milk and simmer on low heat for 20 minutes. Place hot soup back in blender and blend in the avocado and then pour out of blender and stir in the scallions. Serve warm or cool, but do not reheat once the avocado is added. (Serves 4)

Avocado Tornado Dip
2 tomatoes chopped
1 avocado
4 stalks celery, chopped
½ red onion, chopped
1 red pepper, chopped
1 pinch chili powder
1 pinch paprika
1 tsp. date sugar

Blend all ingredients together in a food processor or blender. Great as a dip for raw veggies.
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Dip Into These

From Dr. Fuhrman's book Eat to Live:

Spicy Bean Spread or Dip
1 15-oz. can of beans, any type
1 tsp. mild chili salsa, chili powder, or crushed red chili peppers
1 pinch cumin or turmeric (optional)
¼ tsp. garlic powder, or two garlic cloves, crushed
Mash the beans with a fork, masher, or food processor with about half the liquid from the can. Mix in the spices. Serve with raw or lightly steamed vegetables or toasted pita bread.

Tasty Hummus Spread or Dip
1 cup cooked or canned garbanzo beans (chickpeas)
1 tbsp. tahini (sesame seed butter)
2 tbsp. lemon juice
2 garlic cloves, finely chopped
1/3 cup bean liquid (from the can) or water
1 tsp. horseradish (optional)
Blend all ingredients in a blender until creamy smooth. Makes an awesome spread or a dip for raw and lightly steamed vegetables.
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Icy Cool Summer Delights

From the May 2006 edition of Dr. Fuhrman’s Healthy Times:

Berry Pecan Spice Sorbet
¼ cup soy milk, plain
1 cup frozen strawberries
1 cup frozen mixed berries
1 cup frozen peaches
1 frozen banana
4 dates, pitted
2 tsp. Dr. Fuhrman’s Spicy Pecan Vinegar
Freeze ripe bananas at least 24 hours before making this delicious sorbet. To freeze bananas, peel and wrap tightly in plastic wrap. Blend all ingredients in a Vita-Mix or other high-powered blender. Serves 4.

Blueberry Fig Sorbet
¼ cup pomegranate juice
10 oz. frozen blueberries
2 dried figs
Blend all ingredients in a Vita-Mix or other high-powered blender. Serves 2.

Mangonut Sorbet
1/8 cup water
¼ tsp. lemon or lime juice
10 oz. frozen mangoes
2 slices dried mango, unsweetened and unsulfured
½ cup shredded coconut, unsweetened
Blend all ingredients in a Vita-Mix or other high-powered blender. Serves 2.
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Carnival of the Recipes: Default BBQ Edition

In The Head Lights hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Green Banana Power Blended Salad and Pecan Maple Salad. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

Not Your Usual Salads

From Dr. Fuhrman’s book Disease-Proof Your Child:

Green Banana Power Blended Salad
2-3 ounces washed baby spinach
3-4 ounces washed romaine lettuce
1 banana
½ avocado
5 medjool dates
1 tablespoon black fig vinegar (optional)
Blend well into a smooth pudding-like consistency in the food processor, Vita-Mix, or a powerful blender by shoving the lettuce down into the blades with a cucumber or carrot used as a plunging tool. Blending raw greens until smooth greatly increase the absorption of nutrients from out digestive tract, delivering a powerful nutrient punch. Serves 2.

Pecan Maple Salad
½ cup chopped pecans
½ cup regular (original) soy milk
1 ½ teaspoons cinnamon
2 medjool dates
2 tablespoons of pure maple syrup
2 tablespoons spicy pecan vinegar (optional)
Mix in blender half the chopped pecans with the other ingredients. Then when creamy take out of the blender and add the rest of the pecans so the dressing remains lumpy, with some crunch. Pour over baby romaine lettuce or spinach for that soft but crunchy salad. It is also good with chunks of pear mixed in. Serves 4-6.
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Carnival of Recipes #102

Men In Aprons hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Spinach and Mushroom Sauce and Tofu Spinach Pot. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Serve Some Spinach

From Dr. Fuhrman’s book Eat to Live:

Spinach and Mushroom Sauce
2 lbs. spinach, washed
1 lb. white mushrooms, divided
¼ cup light soymilk
1 white onion, chopped
½ tsp. garlic powder
2 tbsp. whole-wheat flour
Steam the spinach with half of the mushrooms for 10 minutes, then remove it from the pot and drain. Take the other half of the mushrooms and gently heat in a pot with the soymilk, onion, garlic, and flour for 15 minutes. Blend the heated mixture in a blender, food processor, or a Vita-Mix and pour each separate serving of steamed spinach and mushrooms.

Tofu Spinach Pot
1 lb. firm or extra-firm tofu, cubed
1 (10-oz.) box frozen spinach, thawed
3 tomatoes, chopped
2 tbsp. lemon juice
1/8 tsp. cayenne
1/8 tsp. onion powder
½ cup vegetable broth
Saute all the ingredients in the vegetable broth. Any type of bean may be substituted for the tofu.
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Carnival of Recipes #101

Home Recipes hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Quinoa In Color and Quinoa And Nut Loaf. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Get Your Quinoa On

From Dr. Fuhrman’s book Disease Proof Your Child:

Quinoa In Color
1 cup rinsed quinoa
2 cups water
¼ cup red peppers, chopped
¼ cup green peppers, chopped
¼ cup yellow peppers, chopped
¼ cup orange peppers, chopped
¼ cup red onions, chopped
¼ cup carrots, chopped
2 cloves garlic, chopped
½ teaspoon chili powder
1 can (16 ounces) organic pinto or adzuki beans
Mix all ingredients in a pot, except the beans. Bring to boil and then turn down heat to simmer for about 15 minutes, until most of the liquid is absorbed. Turn off heat and add the can of beans. Serves 4.

Quinoa And Nut Loaf
1 cup quinoa
1 cup chopped onions
3 tablespoons tomato paste
2 tablespoons chopped parsley
½ cup diced celery
½ cup diced red peppers
½ cup pine nuts
½ cup chopped filberts
1 teaspoon Mrs. Dash Italian seasoning
1 teaspoon nutritional or brewer’s yeast
pinch of garlic powder
Cook the quinoa and onion in two cups water and let simmer in a covered pot on a low flame for 15 minutes.

In a separate bowl put the tomato paste, parsley celery, peppers, nuts, and seasoning and mix well. Mix well with the quinoa/onion mix and place in glass loaf dish in the oven for 30 minutes at 200 degrees. Many like this delicious main dish with a tomato sauce. Serves 4.
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Carnival of Recipes #100

Trub. The sediment of life hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Rice Pudding with Banana/Apricot Sauce and Tuttie Fruitie Pita Sandwichs. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Not Sinfully But Delicious

From Dr. Fuhrman’s book Disease Proof Your Child:

Rice Pudding With Banana/Apricot Sauce
1 cup dried apricots
1 cup raisins
2 cups soy milk
3 egg whites
10 dates
1 tablespoon cinnamon
1 teaspoon vanilla
4 cups cooked brown rice
1 banana
Soak apricots and raisins in the soy milk, each in its own separate closed container, in the refrigerator overnight. The next day pour off the soy milk from the raisins into the blender with the egg whites, dates, cinnamon, and vanilla. Mix with the rice and raisins and place in shallow baking pan. Bake at 250 degrees for 30 minutes. Chill before serving.

Blend on banana with the soaked apricots and soy milk and pour over chilled bowls of rice pudding. Serves 4.

Tuttie Fruitie Pita Sandwich
1 cup dried mango
1 cup soy milk
1 banana
1 avocado
¼ cup almonds
3 whole-grain pita pockets, cut in half
Soak dried mango in soy milk overnight. Drain off soy milk and blend with banana, avocado, and almonds. Thicken the mixture by letting it dehydrate in a low-heat 200-degree oven for 30 minutes. You can leave the oven door open a crack to keep the temperature a little lower. Spread mixture into the inside of the side of each pita and lay the soaked dried mango over the other side. Lightly toast the pita and wrap with silver foil for a great school lunch treat. Serves 3.
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Carnival of Recipes #99

Blabber Heads hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Carob-Avocado Cream Pie and Banana Nut Cookies. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Cookies And Pie Oh My!

From Dr. Fuhrman’s book Disease Proof Your Child:

Carob-Avocado Cream Pie
Crust:
¼ cup unsweetened shredded coconut
½ cup crushed raw macadamia nuts
2 date-coconut rolls or 4 medjool dates
Mash coconut, macadamia, and dates together and keep kneading until well mixed. Press the mixture into a glass pie pan.
Creamy Filling:
2 tablespoons raw carob powder
12 raw cashews
1 avocado
3 medjool or 8 regular-size dates
Blend the carob, cashews, avocado, and dates together in a Vita-Mix or food processor until creamy and smooth. Spoon filling over crust and chill by freezing for one hour before serving. Serves 4.

Banana Nut Cookies
¼ cup pitted dates
¼ cup regular soy milk
1 cup walnuts
1 cup pecans
1 cup grated coconut
4 ripe bananas
2 teaspoons cinnamon
Cover dates in soy milk and soak overnight. Place the nuts and coconut in a food processor with the metal S blade and grind to a coarse meal. Add the bananas, dates (with the soaking soy milk), and cinnamon and mix to form the dough. Take the thick mixture out of the food processor and spoon onto a nonstick cookie sheet. Bake in the oven at a low heat (250 degrees) for 30 minutes. Yields 25 cookies.

Carnival of Recipes #98

Caterwauling hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Jenna’s Peach Freeze, Bean Enchiladas, and Cara's Apple Cake. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.
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Summertime Picnic

Adapted from Dr. Fuhrman's book Eat to Live:

Jenna's Peach Freeze
1 frozen banana
2 large dates, or 4 small
3 peaches or nectarines
¼ cup vanilla soymilk
1 tsp. vanilla
1/8 tsp. cinnamon

Cut up the bananas and fruit. Mix all ingredients together in a blender or Vita-Mix.

Bean Enchiladas
1 green pepper, sliced
½ cup sliced onion
1 cup nonfat commercial taco sauce or salsa sauce
2 cups canned or cooked pinto or black beans
1 cup frozen corn kernels
1 tsp. cumin
1 tsp. chopped cilantro
6-8 nonfat corn tortillas

Saute the green pepper and onion in a skillet with 2 tablespoons of the taco sauce, until tender. Stir in the beans, corn, and seasonings. Paint the tortillas with a coating of taco sauce, spoon about ¼ cup of the bean mix on each, and roll up. They can be eaten as is or baked at 375 degrees in the oven for 15 minutes first.

Cara's Apple Cake
1/4 tsp. vanilla
1/4 cup apple juice
1 tsp. cinnamon
1 egg white
1/4 cup vanilla soymilk
3 apples, peeled and chopped
1/4 cup raisins, chopped
1/2 cup rolled oats or oatmeal flakes

Stir the vanilla into the apple juice. Stir in the cinnamon, egg white, and soymilk. Then add the apples, raisins, and oats. Bake uncovered at 350 degrees for 1 hour. Remove and cover with aluminum foil.

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Carnival of Recipes #97

Booklore hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman's recipes for Lisa's Lovely Lentil Stew, Tomato Barley Stew, and Quick Corn Stew. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

Carnival of Recipes #96

World Famous Recipes hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman's recipes for Peach Ice Cream with Nut Pie Shell and Golden Delicious Cheese. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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Some Recipes To Stew On

From Dr. Fuhrman's book Eat to Live:

Lisa's Lovely Lentil Stew
1 cup lentils for ever 3 cups water
½ medium onion, finely chopped
1 tsp. black pepper (optional)
1 tsp. basil
3 big ripe tomatoes, chopped
1 stalk celery, finely chopped

Cook lentils in water for 30 minutes with onion, pepper, and basil. Add tomatoes and celery and cook for an additional 15 minutes.

Tomato Barley Stew
1 cup celery juice
1 medium onion
2 carrots, diced
1 zucchini
1 baked or boiled potato (no skin)
¼ cup unrefined barley
6 tomatoes, chopped
1/3 cup sun-dried tomatoes, finely chopped
8 oz. white mushrooms, chopped

Heat 1 cup of water and the juice on a low flame. Add the onion, carrots, zucchini and potato. Let simmer about 1 hour and then blend in blender or Vita-Mix. Return pureed mix back to the pot and add the barley, tomatoes, dried tomatoes and mushrooms and simmer for another 45 minutes.

Quick Corn Stew
2 cups soymilk
1 tbsp. whole-wheat flour
1 medium potato, diced
1 carrot, diced
1 large onion, diced
½ tsp. dulse
2 tbsp. dried vegetable flakes
¼ tsp. Mrs. Dash seasoning
1 tsp. Butter Buds
1 10-oz. bag (or box) frozen corn

Heat 2 cups of water and soymilk together on a low flame. Mix in the flour, dulse, vegetable flakes, and seasoning. Add the diced potato, carrot, and onion and continue to simmer for 5 minutes. Add the frozen corn until it defrosts and the soup comes to a boil again.

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Carnival of Recipes #95

Carnival of Recipes #94

Mountaineer Musings hosts this week's carnival of recipes. Dr. Fuhrman's Famous Anti-Cancer Soup was added to the mix. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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Carnival of Recipes #93

OneHappyDogSpeaks hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman's recipes for Hot Russian Dressing, Orange Cashew Dressing, and Pistachio Mustard Salad Dressing. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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Dr. Fuhrman's Famous Anti-Cancer Soup

From Dr. Fuhrman's book Eat to Live:

Making this soup involves more time and effort than the other recipes, so you might want to make a huge amount and save it in the refrigerator for the whole week. It tastes so good that a patient of mine who owns a fine restaurant offers in on his menu.

1 cup dried split peas and/or beans
4 medium onions
6-10 zucchini
3 stalks leek
5 lbs. carrots
2 bunches celery
1 cup raw cashews
2 tbsp. VegiZest
1 package mushrooms, any type (optional)
6 oz. textured vegetable protein (optional)

Place the beans and 4 cups of water in a very large pot and start cooking them, covered, on the lowest flame possible. Take the outer skins off the onions and place them in the covered pot. Do not cut them up, put them in whole. Add the zucchini, uncut. Cut the bottom roots off the leeks and slice them up the side so each leaf can be thoroughly washed, because leeks have lots of dirt hidden inside. Throw away the last inch at the green top. Then place the entire leek (leaves uncut) into the pot. Juice the carrots and celery in a juice extractor. Add the juice to the pot. While the soup is simmering, chop up the mushrooms (if desired). By the time you get to this stage, the zucchini, leeks, onions should be soft.

This next step only works if you have a Vita-Mix, a powerful blender, or a food processor. Ladle some of the liquid from the pot into the machine. Use tongs to remove the soft onions, zucchini, and leeks. Be careful to leave the beans in the bottom of the pot. In a few separate batches, completely blend together the onions, zucchini, and leeks. Add more soup liquid and cashews to the mixture, and blend in. Return the blended, creamy mix back to the pot. Add the textured vegetable protein and the mushrooms, if desired. Simmer another 20 minutes, and you have my soup that is famous the world over. I know a doctor who makes and freezes my soup and sells it to his patients to cure everything from sinusitis to cancer. It's not really a cure, but it sure does taste great.

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
½ cup dried apples
½ cup raisins
½ cup dates
1 ½ 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
½ cup almond butter
¼ cup tomato paste
Pinch of chili powder
2 cups shredded carrots
¼ 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
½ cup lemon juice
¼ cup sesame tahini
¼ cup shredded coconut
¼ 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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Carnival of Recipes #92

PractiGal hosts this week's carnival of recipes. Included in the mix are Dr. Fuhrman's recipes for Black and Blue Beans and Greens, Squash Fantasia, and Pita Apple Bake. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

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Carnival of Recipes #91

Everything and Nothing hosts this week's carnival of recipes, click here to take a look. Dr. Don't forget to check out Fuhrman's recipes for Indian Mango Salad, Greek Chick Pea Salad, and Salad with Spicy Russian Dressing. *Not all recipes are Fuhrman-friendly.

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Carnival of Recipes #90

The new Carnival of Recipes is up on The Common Room, click here. Be sure to check out Dr. Fuhrman's recipes for Asparagus-Potato-Leek Ragout and Creamy Asparagus Soup. *Not all recipes in the carnival are Fuhrman-friendly.

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Carnival of Recipes #89

Check out Dr. Fuhrmans recipes for Mild Bean Chutney, Red-Hot Hummus, and Blueberry & Flax Yogurt in the latest Carnival of Recipes hosted by DesertLight Journal, click here. *Not all recipes are Fuhrman-friendly.

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Carnival of Recipes #88

Dr. Fuhrman's recipes for Apple Pecan Pudding, Fuhrman Fudgsicles, and Whipped Banana Freeze were included in this week's Carnival of the Recipes hosted by Everything and Nothing, click here. *Not all recipes are Fuhrman-friendly.

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Nutrient-Rich Springtime Treats

From Dr. Fuhrman's book Disease Proof Your Child:

Apple Pecan Pudding

6 peeled and cored apples, dried
2 cups soy milk
2 cups pecans
¼ teaspoon nutmeg
1 tablespoon cinnamon
5 medjool dates
2 cups organic sun-dried apples

Soak dried apples in soy milk overnight. Blend with remaining ingredients in the morning and place in muffin pan or small ceramic ovenware bowls. Cook at 200 degrees for 20 minutes. Cool in refrigerator before serving. Serves 3-6.

Fuhrman Fudgsicles

2 ripe bananas
1 cup cashew nuts
2 tablespoons carob powder
½ teaspoon vanilla extract

Blend ingredients together in blender or food processor. Spoon out into ice pop tray and freeze. Rinse outside of popsicle outside of popsicle tray with hot water to pull the pops out of the tray easily. Serves 6-8.

Whipped Banana Freeze

2 peeled frozen bananas (one per person)
frozen strawberries or blueberries (optional)
¼ cup unsweetened soy milk
½ teaspoon vanilla
1 tablespoon of ground flax seed per person
1 tablespoon of crushed walnuts per person

Cut up the frozen fruit in small pieces. Put the soy milk, bananas, and vanilla into a blender, or food processor and blend until smooth. Sprinkle ground flax or crushed walnuts on top. Serves 2-3.

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 lemon
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.

Red-Hot Hummus
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.

Eggplant Invasion

Hungry? Try these eggplant inspired creations...

Eggplant Patties


2 eggplants, peeled and sliced
3 tbsp. balsamic vinegar
4 garlic cloves, minced
1 tbsp. finely chopped rosemary
1 pinch of black pepper
1 pinch of oregano
1 tbsp. Bragg's Liquid Aminos

Slice eggplant into 1/3 inch-thick-patties. Mix together all ingredients in a flat-bottom bowl. Let the eggplant patties marinate in the mixture for 15-20 seconds. Wet napkin with olive oil and wipe down a nonstick baking tray or aluminum foil, creating a thin coat of oil. Then bake the eggplant on the tray or sheet of aluminum foil at 350 degrees for 20-25 minutes. Mushrooms can be used instead of or in addition to the eggplant.

Mediterranean Eggplant and Beans

1 eggplant, peeled and diced
1 onion, sliced thinly
1 green pepper, chopped
½ cup raisins
1 tbsp. lemon juice
3 tbsp. ketchup
2 cups garbanzo or other beans, cooked or canned

Steam the eggplant for 10-12 minutes. Cook the onion and pepper over a low flame in a covered skillet with 2 tablespoons of water for 6-8 minutes. Then add the eggplant, raisins, lemon juice, and ketchup and simmer uncovered for another 5 minutes. Mix in the beans.

Rolled Eggplant

1 eggplant, peeled and sliced into thin, flat, wide strips
1 pepper, diced (red or green)
1 onion, chopped
2 garlic cloves, chopped
2 cups nonfat tomato sauce

Bake eggplant in a lubricated pan at 350 degrees for 20 minutes, until flexible. Saute pepper, onion, and garlic in water to make the filling. Take the strips of partially cooked eggplant and roll them up with the filling mix in the middle. Cover with nonfat tomato sauce and bake at 250 degrees for another 30 minutes.

Nuts and Seeds Are Excellent Foods!

Nuts and seeds are a natural part of the diet of homo-sapiens. They are perfectly adapted to the taste and ability of humans to pick, dry, store, and crack. No wonder study after study shows raw nuts and seeds not only lower cholesterol, but protect against common diseases of aging. I recommend almonds, Brazil nuts, cashews, pecans, pistachios, macadamias, filberts, and walnuts; and sunflower, sesame, flax, and pumpkin seeds. These delicious natural foods are high in nutrients and healthful unsaturated fats.

Nuts are an excellent natural food. Because they have hard shells and are picked off large trees with deep roots, nuts are relatively well protected from pesticides and environmental pollution. Nuts are a clean source of the healthful type of fats. They also are a good source of protein, which makes up about 15 to 25 percent of their calories.

Nuts and seeds are wonderful foods that can help ensure that your children develop healthy bodies and minds. In fact, one important key to your children's ongoing good health is to eliminate dairy products (low-nutrient foods, containing saturated fat) from their diets and make raw nuts and seeds (high-nutrient foods, containing unsaturated fat) their major source of fat.

Avoid roasted and salted nuts; they lose too many beneficial compounds. However, it is okay to place nuts in the toaster oven on low for a minute or two to enhance the crispness and flavor.

Try these nutty recipes:

Peach Ice Cream with Nut Pie Shell

16 oz. frozen sliced peaches
1/2 cup soy milk
1/2 cup ground walnuts
1/2 cup ground macadamias
1/2 cup ground pecans
4 coconut-date rolls

Make the nut crust by kneading the ground nuts with the date rolls and pressing into the bottom of a glass pie pan. Blend the frozen peaches with the soymilk and spoon into nut crust before serving.

Golden Delicious Cheese

1 cup raw cashews
1/2 cup raw blanched almonds
2 golden delicious apples, peeled, cored, and sliced

Grind the cashews and almonds into a powdered meal in a VitaMix or coffee grinder, and then blend the ground nuts with the apple slices. Spread the mixture into a flat storage dish, uncovered, and store in the refrigerator until it hardens, somewhat like cheese.

Also try this recipe for Date Nut Pop 'Ems.

Going nuts looking for organic nuts? Check out Jaffe Bros. at www.organicfruitsandnuts.com.

Three Healthy Recipes to Try This Weekend

Black and Blue Beans and Greens
½ cup black beans
½ cup white beans
1 bay leaf
2 garlic cloves, chopped
½ tsp. Mrs. Dash seasoning
1 tsp. VegiZest
1 bunch of kale, chopped or sliced in strips, stems removed
3 medium white onions
10 oz. spinach, chopped or sliced in strips (or one box frozen spinach)
4 small zucchini
Small bunch fresh dill, chopped

Start cooking the beans in 3 cups of water with the bay leaf, garlic, and seasonings. Then peel the onions and add them along with the spinach, zucchini, kale, and dill on top of the cooking beans and let simmer over a low flame for at least 2 hours. Then stir up the mixture well, breaking up the zucchini and onion now that they are soft and mushy.

Squash Fantasia
1 cup dried apricots
½ cup raisins or currants
1 cup orange juice
4 butternut squashes
¼ cup raw sunflower seeds
¼ cup raw pumpkin seeds

Soak dried apricots and raisins in orange juice overnight. Cut squash in half, scoop out seed bowl, and remove seeds. Place in baking dish with ¼ inch of water at the bottom and cover lightly with silver foil. Bake in oven at 300 degrees for 30 minutes. Meanwhile, chop apricots and raisins in food processor or hand chopper. Chop sunflower seeds and pumpkin seeds in food processor or hand chopper. Mix seeds and moist dried fruits together. Remove the squash from the oven and scoop the seed-fruit mix into the bowl of the squash. Add a little more orange juice if necessary to fill the bowl. Bake for 15 more minutes. Remove the squash from oven and serve as is, or for children mash the squash, mixing it with fruit/mix before serving.

Pita Apple Bake
2 apples, chopped
¼ cup raisins (optional)
2 tbsp. water or apple juice
1 tbsp. ground flaxseed (optional)
¼ tsp. cinnamon
1 whole-wheat pita, split and separated

Heat the apples, raisins (if desired), and water or juice over a low flame for 5 minutes, stirring frequently. Remove from heat and mix in flaxseed and cinnamon. Cut pita in half and fill with apple mixture. Toast in the toaster oven on high for 3 minutes. Try it with other fruits, like pears or peaches, too.

Vindaloo Vegetables

We'd still like to see your Fuhrman friendly culinary creations, like this one for "Vindaloo Vegetables" from Susan at Fat Free Vegan.

Bring us your recipes and photos! Email us at diseaseproof@gmail.com.

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4-6 servings
3 cloves garlic, peeled
1 tbsp. ginger, peeled and chopped
1 small date, coarsely chopped
1 1/2 tsp. ground coriander
1/4 tsp. cardamom
1 tsp. ground cumin
1/2 tsp. dry mustard
1/2 tsp. cayenne pepper, or to taste
1/2 tsp. turmeric
1 tbsp. white wine vinegar
1 lg. yellow onion, chopped
2 small carrots, thinly sliced
1 sm. green or red bell pepper, seeded and diced
4 cups small cauliflower florets
2 small zucchini, cut into 1/4-inch-thick slices
1 1/2 cups cooked kidney beans (or one 15.5 ounce canned beans, rinsed and drained)
1 6-ounce can tomato paste
Water
Salt and freshly ground black pepper (salt is optional)
1 cup frozen green peas, thawed

In a blender or food processor, combine the garlic, ginger, date, coriander, cumin, mustard, cayenne, turmeric, vinegar, and 1/2 cup water; process until smooth and set aside.

Heat a large non-stick pot or wok over medium-high heat. Add the onions and carrots and one tablespoon of water, cover, and cook until softened, stirring often and adding more water as necessary to prevent burning--about 5 minutes.

Add the spice paste from the blender and cook, stirring, for 2 minutes. Add the bell pepper, cauliflower, zucchini, and kidney beans. Cover and turn heat to low.

Put the tomato paste and 1 1/4 cup water in the blender and blend thoroughly. Add the tomato paste mixture to the vegetables, season with pepper and salt (if using), cover, and cook until the vegetables are tender, but not mushy, about 20 minutes.

Add the peas and allow to heat through for about 5 minutes. Serve alone or over basmati rice or other grain.

Vitamins from Food

Vitamin C, Betacarotene, and Vitamin E occur naturally in a lot of the healthiest foods. Just more reasons to eat fruits and vegetables. Here are some of the foods that are richest in these three substances.

Vitamin C: melons, berries, oranges, kiwifruit, cabbage, cauliflower, broccoli, peppers, and tomato

Betacarotene: dark leafy greens (spinach, kale, collard greens, turnip greens, mustard greens, beet greens, broccoli, and asparagus); deep orange fruits (apricots, cantaloupe, mango, and papaya); deep orange vegetables (squash, carrots, sweet potatoes, and pumpkin)

Vitamin E: whole grains, seeds, nuts, asparagus, avocados, berries, green leafy vegetables, and tomato

And some healthy winter recipes that'll help you get your vitamins:
Vegetarian Chili
2 cups dry kidney or pinto beans
1 (15-oz.) can crushed tomatoes
2 cups chopped red onion
2 cups chopped green or red peppers
1 cup chopped carrots
1 cup celery
1 cup TVP (textured vegetable protein)
4 garlic cloves, finely chopped
1 tsp. oregano
1 tsp. basil
1 tsp. chili powder
½ tsp. cumin
1 tsp. red wine vinegar
1 tbsp. diced raisins or dates

Wash the beans and soak them in water overnight. Cover with water, simmer for 2 hours, and pour off the water, or use a 15-oz. can of pinto beans instead. Combine all ingredients in a large sauce pan and simmer for 1 hour. This can be poured over chopped lettuce or streamed green vegetables such as spinach and kale, or eaten by itself.

Vegetable Pea/Bean Soup
2 cups carrot juice
2 cups celery juice
4 cups water
4 cups chopped kale
6 finely chopped onions
8 finely chopped tomatoes, retain all juice
½ cup dried split peas
½ cup mixed dried soup beans
5 tablespoons VegiZest
1 tablespoon Mrs. Dash Table Blend

Combine all ingredients and simmer on low heat for 90 minutes.

Broccolini Spinach Soup

We have been asking for photos and recipes for some of your favorite healthy food. (E-mail us!) Recently Laura from Organic Authority sent over a recipe for some delicious looking Broccolini Spinach Soup. Dr. Fuhrman's chef Robin Jeep offered some adjustments to make it even healthier.

Broccolini Spinach Soup OA.jpg

Serves 4-6

Ingredients:
1 ½ pounds of organic broccolini
2 tablespoons extra-virgin olive oil (Robin Jeep's advice: omit the oil--see below for cooking instructions)
1 cup diced onion
1 cup chopped leek
1 ½ tablespoons minced garlic
Salt and freshly ground pepper(Robin Jeep's advice: omit the salt)
1 teaspoon of fresh basil chopped
1 teaspoon of fresh marjoram chopped
1 teaspoon of fresh Italian parsley chopped
5 cups organic vegetable stock
2 cups of packed organic spinach washed, and trimmed
2 teaspoons of freshly grated lemon zest
2 tablespoons of lemon juice
1 cup organic vanilla soy milk

Method:

Cut the stems from the florets of the broccolini. Cut stems into about ½ - inch pieces.

Heat the olive oil in a soup pot over medium high heat. Add the onion and leek to pan and season with salt and pepper. Add garlic and cook for about 1 minute. Lower temperature to medium heat and cook vegetables slowly until tender about 10 minutes (you do not want the vegetables to take on any color).

Robin Jeep's recommended variation: steam the vegetables in a little broth instead of the oil.

Stir in the basil, marjoram, and Italian parsley. Add the broccolini stems, vegetable stock and pepper to taste. Bring to a simmer and cook uncovered for 2-3 minutes. Add the florets and cook until fork tender about 5 minutes. Stir in cleaned spinach and lemon zest. Once the spinach has wilted into the soup, puree the soup in small batches in a blender.

Return blended soup to pan and stir in lemon juice then soy milk. Taste and adjust seasoning if needed. Serve in warm bowls and garnish with lemon zest.

This recipe can be made ahead up until the point you blend the soup and store it in the refrigerator for several days or up to one month frozen.

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Show the World What Healthy Food Looks Like

The blogosphere regularly serves up a heaping portion of food blogs. Blogs like Vegan Lunch Box, Stephen Cooks, and Organic Authority cook up numerous recipes and photos of enticing food creations everyday.

One of the big misperceptions of healthy food is that it is not delicious. People think we only eat carrot sticks and flax seeds.

Show them that's not the case. Next time you make a "Fuhrman Friendly" meal, grab your digital camera and snap some pictures. Jot down the recipes, and e-mail us (at diseaseproof@gmail.com).

DiseaseProof wants to show the world the good food that you're eating.

Munch on Mushrooms

From Dr. Fuhrman's book Eat to Live:

Mushrooms make a great chewy replacement to meat. Exploring their varieties is a great way to add interesting flavors and texture to dishes. Store them in papers bags, not plastic, as too much moisture speeds spoilage. Try adding them to beans, seasoned with herbs and lemon juice. Even though they are a fungus, and not a real vegetable, mushrooms contain a variety of powerful phytochemicals and have been linked to decreased risk of chronic diseases, especially cancer.

Here's a spicy way to prepare mushrooms courtesy of OrganicAuthority.com:

Mushroom Salsa with Cilantro
1 large (4- to 5-inch diameter) portabella mushroom
2 ripe tomatoes
4 sprigs parsley, finely chopped
1 tablespoon minced fresh cilantro
Juice of 1 lime
Juice of 1/2 lemon
1 small onion, minced
1 jalapeño pepper, cored, seeded and minced

Remove the stem from the mushroom, then clean and chop the cap. Dice the tomatoes and combine in a medium-sized bowl with the mushroom. Stir in the parsley, cilantro, lime and lemon juices, onion and jalapeño pepper. Let stand at room temperature for at least an hour so that the flavors will blend. Stir well. Makes about 2 cups.

Asparagus: Real Health Food

Asparagus is one of the most healthful foods on the planet. It leads nearly all fruits and vegetables in the wide array of nutrients it supplies. Ten ounces (one box of frozen spears) have only 68 calories and 9 grams of protein, yet it is like a vitamin pill, giving you a variety of minerals such as selenium, zinc, calcium, copper, and manganese. Plus, it is very rich in folate.

Asparagus has an exceptionally high nutrient-per-calorie ratio and is the perfect weight-loss food. Anti--cancer compounds that have been shown to prevent tumors and cancers in animals are plentiful in asparagus. Asparagus also contains isothiocyanates, indoles, and sulforaphane, powerful compounds that promote cellular rejuvenation with anti-cancer properties. It is rich in glutathione and rutin, healing compounds for the liver and blood vessels.

The asparagus plant is a hardy perennial vegetable native to Europe and Asia, where it has been cultivated for thousands of years. It was a valued vegetable to the ancient Egyptians, Greeks and Romans. In ancient Greece, the wealthy paid chariot drivers to bring frozen asparagus (stored from the bumper summer crop) from the snow-covered Alps back to Greece when fresh asparagus was not available. Early settlers brought asparagus to North America, where it has been grown since colonial times.

In the past, asparagus was only available in season. Today, modern growing, shipping, and refrigeration methods have made asparagus available year-round. The size of the asparagus does not matter. It becomes soft, cooking easily with just 10 minutes or less in the steamer, and retains most of its vital nutrients when cooked.

Asparagus has a short shelf life once it is picked, which is great because it is easy to tell if it is not fresh and losing its nutrient-rich status. If the rubber band indents the spears, it is not fresh, and if the tips start to become odorous or look wet or slimy, you know it has become bad.

If you plant an asparagus crown in your garden and allow it to develop a strong root system for three years, it will then produce plants every summer for 15 years or more without replanting.

Try these asparagus inspired recipes:

Asparagus-Potato-Leek Ragout
2 large leeks, white and pale green
1 lb. small red potatoes
2 cups water, seasoned with VegiZest or another dehydrated vegetable seasoning
1 lb. asparagus, trimmed and cut diagonally
1/2 lb. fresh shiitake mushrooms, stems discarded
1/2 lemon
1/4 cup fresh mint leaves, chopped
3 Tbsp. fresh parsley, finely chopped

Cut leeks lengthwise and wash thoroughly. Then cut crosswise into 1/2-inch slices. Quarter potatoes and steam in a steamer until just tender, about 10 minutes. Transfer potatoes to a bowl. In skillet, water-sauté leeks in seasoned water for 3-4 minutes, stirring until tender. (Add liquid if needed.) Transfer leeks to bowl with potatoes. In skillet, heat more VegiZest water and water-sauté asparagus for about 2 minutes, stirring constantly. Add mushrooms and water-sauté mixture, and continue cooking for about 3 minutes or until mushrooms soften. Combine all ingredients. Before serving, squeeze a little lemon juice over vegetables, stir in mint, parsley, and pepper to taste, and gently toss. Serves 4.

Creamy Asparagus Soup
3 lbs. asparagus
4 tsp. VegiZest soup mix
4-1/2 cups water
2 medium onions, chopped fine
6 cloves garlic, pressed or minced
1/2 cup raw cashews
White pepper, to taste
No-Sodium Spike

Cut off the tough base of the asparagus and discard. Cut off two inches of the asparagus tips and stew on a low heat in one cup of water for about 3 minutes and save with liquid. In a 4-quart heavy saucepan, add onions, remaining asparagus stalks, garlic, onion, seasonings, water, and the liquid from the asparagus tips. Simmer, covered, for 20 minutes, or until asparagus pieces are tender. Purée soup in blender. In final batch, puree cashews as well. Return to 4-quart saucepan, thin with water if desired. Add asparagus tips and serve. Serves 7.

Soups On!

The winter chill can be bitter, here are some soothing soups to help sweeten your day:

Creamy Peanut Butter Soup
1 bunch kale (de-stemmed and torn into bite-sized pieces)
1 medium butternut squash (can use frozen)
1 cup broccoli florets
1/2 cup lentils
1 medium beet, shredded
6 cups carrot juice
1 small zucchini (cut into chunks)
1/2 cup raw cashews
12 whole pitted dates
1/2 cup unsweetened applesauce
2 tsp. vanilla extract
2 cups soymilk
1 tsp. natural peanut butter
4 oz. Spinach

Simmer first seven ingredients, adding water if needed, for 45 minutes or until vegetables are very tender. Blend all ingredients until smooth and creamy. Adjust sweetness by adding more dates if needed. Add enough soymilk to thin to appropriate consistency.

Black Forest Cream of Mushroom Soup
2 cups mushrooms, 1/4 slices
2 cloves garlic, minced or pressed
1 qt. water
4 Tbsp. Dr. Fuhrman's VegiZest, or other no- or low-sodium soup base
2 whole carrots, coarsely chopped
2 tsp. dried herbs, herb de Provence
3 whole leeks, coarsely chopped
1 Tbsp. lemon juice
1/4 cup raw cashews
10 oz. spinach leaves
5 oz. bag of organic baby spinach
1/4 cup fresh chopped herbs, parsley, rosemary, & thyme

Water sauté garlic, mushrooms, and herbs until tender and fragrant. Set aside. Place carrots and leeks in water and soup base. Simmer until vegetables are tender. Puree vegetable soup in blender with cashews, lemon juice, and herbs. In soup pot, combine pureed vegetable soup, mushrooms, and spinach. Spinach will wilt in hot soup. Serve garnished with fresh chopped herbs.

Greek Lentil Soup
2 cups dried lentils
28 oz. can whole peeled tomatoes
2 Tbsp. fig vinegar
2 cups currants
2 stalks leeks, finely chopped
1 large onion, chopped
1/8 tsp. cumin
3 Tbsp. minced parsley
1 tsp. ground coriander
8 cups water

Combine all ingredients in large soup pot and cook on a low flame about 45 minutes, stirring occasionally until lentils are soft.

Creamy Asparagus Soup
3 lbs. asparagus
4 tsp. VegiZest soup mix
4-1/2 cups water
2 medium onions, chopped fine
6 cloves garlic, pressed or minced
1/2 cup raw cashews
White pepper, to taste
No-Sodium Spike

Cut off the tough base of the asparagus and discard. Cut off two inches of the asparagus tips and stew on a low heat in one cup of water for about 3 minutes and save with liquid. In a 4-quart heavy saucepan, add onions, remaining asparagus stalks, garlic, onion, seasonings, water, and the liquid from the asparagus tips. Simmer, covered, for 20 minutes, or until asparagus pieces are tender. Purée soup in blender. In final batch, puree cashews as well. Return to 4-quart saucepan, thin with water if desired. Add asparagus tips and serve.

Don't sabotage your weight-loss goal with oily dressings and sauces.

Vegetables and salads are very low in calories. However, if you cover these healthy, low calorie foods with tablespoons of a high-fat, high-calorie, oil-based dressing, you turn vegetables and salad into weight-promoting foods. (Remember Dr. Fuhrman's equation health = nutrition / calories.)

Here's what Dr. Fuhrman says about this in the upcoming revised version of Cholesterol Protection for Life:

I know you were told that olive oil is health food. It is not. Keep in mind, oil is processed food, it is not a natural whole food. Oils, even if they are monounsaturated, should not be health food because they are low in nutrients and contain 120 calories per tablespoon, promoting weight gain.

Sure, olive oil and almond oil are improvements over animal fats and margarine, but they still are a contributor to our overweight modern world. Overweight Americans consume and average of three tablespoons of oil in their daily diet, adding and extra 360 calories to their food each day. You need to reach a thinner, ideal weight to achieve maximum protection against heart disease and to reverse heart disease. Use oil, even olive oil sparingly or not at all; certainly, do not have more than one teaspoon per day.

As an alternative to oil, you can make great tasting salad dressings from raw nuts and seeds, such as walnuts, pecans, cashews, sunflower seeds, sesame seeds, pistachios and avocados.

Here are a few recipes to experiment with:

Hot Russian Dressing
1 small (4-ounce) can tomato paste
4 tbsp. raw almond butter
1/4 tsp. chili powder
1/4 cup soy milk
3 tbsp. ketchup
Blend all ingredients together. Works well as a sauce for steamed leafy greans; as a condiment spread for lettuce, tomato, and avocado pita pocket sandwiches; and as a salad dressing (serves 4-6).

Orange Cashew Dressing
2 peeled navel oranges
1/4 cup orange juice
1/4 cup raw cashews
2 tbsp. of blood orange vinegar or pear vinegar
Blend ingredients until silkly smooth. Use liberally on salad or as vegetable dip (serves 4-6).

Pistachio Mustard Salad Dressing
1/3 cup raw shelled pistachio nuts
1 tbsp. dijon mustard
2 tbsp. Vegi-Zest or low salt vegetable seasoning
1/4 tsp. garlic powder
1/2 cup unsweetened soy milk
Blend all ingredients until smooth in a high powered blender (serves 4-6).

Salads from Around the World

Need a bite to eat? Try these globally inspired salads from Dr. Fuhrmans book Cholesterol Protection For Life:

Indian Mango Salad

1 red pepper chopped
1 red onion chopped
½ tbsp. VegiZest or other low-salt vegetable seasoning
2 mangos peeled and sliced
2 firm tomatoes, chopped
1 pinch chili powder
2 stalks celery, chopped

Mix all ingredients in a covered bowl and refrigerate.

Greek Chick Pea Salad

16 ounce can of unsalted garbanzo beans
1 boiled potato, peeled and chopped in chunks
3 plum tomatoes, chopped
½ onion chopped
1 green apple peeled, cored and chopped
3 tbsp. Spicy Pecan vinegar
1/2 tsp. chopped cilantro
12 half pecans, chopped
1 cucumber, chopped

Mix all ingredients together.

Salad with Spicy Russian Dressing

2 heads romaine lettuce, sliced
2 cucumber, sliced
3 tomatoes, sliced
½ red onion, slivered thin
1 red pepper, sliced
¼ cup soy milk
1 4 oz can tomato paste
1 tbsp. fig vinegar
¼ tsp. chili powder
12 blanched almonds
½ avocado

Make salad dressing by blending avocado, almonds, vinegar, soy milk and chili powder. Place all ingredients in a large bowl, add the dressing, cover the bowl with a tight lid and shake to mix thoroughly.

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Tailgating Without the Pork Rinds

As if the holidays weren't enough of an assault on your healthy diet, now football fans are gathering to watch bowl games and the NFL playoffs. If you're going to be snacking in front of the tube, use these nutrient-rich tailgate party recipes and you can snack away without being unhealthy. (These recipes are from Dr. Fuhrman's book Eat to Live.)

Grandma Tillie's Eggplant Dip
1 eggplant
1 tomato, diced
1 green or red pepper, diced
1 large onion, diced
dash of Mrs. Dash seasoning

Bake the eggplant in the oven at 350 degrees for 1 hour, or microwave it for 8-11 minutes. In a covered, shallow pan or pot, steam-fry the tomato, pepper, and onion until soft. Scoop out or peel the eggplant and blend it with the steamed vegetables and seasoning.

Raisin Coleslaw
½ cup raisins
½ cup apple juice
½ baked potato, skin removed
1 tsp. mustard
1 tbsp. lemon juice
4 cups cabbage, shredded
2 cups carrots, shredded
1 cup beets, shredded (optional)
2 cups apples, peeled and shredded
¼ cup scallions, finely chopped

Blend or Vita-Mix the raisins, apple juice, potato, mustard, and lemon juice, then mix all the ingredients together.

Bean Burgers
½ cup sunflower seeds
2 cups red or pink canned beans (unsalted)
½ cup minced onion
½ tsp. chili powder
2 tbsp. ketchup
1 tbsp. wheat germ or oatmeal

Chop the sunflower seeds in a food processor or hand chopper and mash the beans with a potato masher or food processor and mix. Mix in the remaining ingredients and form patties. Bake at 350 degrees for 20-25 minutes. Remove from the oven and let cool until you can pick up each patty and compress it firmly in your hands to reform the burger. Then cook for another 15 minutes on each side.

Hungry for more? Check out this recipe for a Quick Soy Cheese Pita Pizza from a previous post.

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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: 

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The Infamous Green Soup

Here is a fun letter Dr. Fuhrman recently received from Janine Kroner--the mother of one of his patients.

Dr. Fuhrman,

I thought you might like to hear a cute story related to your vegetable soup and your carb advice you gave me for our son, who is our track star.

Back in May when you started treating our daughter, our son decided to apply proper eating toward his track program. He eats your vegetable soup, or what our kids have now renamed the "Green" soup, everyday. Well he had an amazing spring track season and we would jokingly say it was the green soup with a chuckle. His track friends/teammates found out about it and decided they wanted the soup. It is now cross country season and two of his teammates asked to come for dinner the night before yesterday's meet and have Green soup, sweet potatoes, and pasta. So the three boys ate us out of house and home, hoping the Green soup would work its magic. Well, yesterday the boys had their first meet and won. It was not even close. Not only did they win, but their times were great. When they recovered from the run, they came over to me all excited and said it was the soup. They have now decided they would like to have Green soup parties instead of pasta parties before big meets. Two other moms came to me and asked for the recipe. I found it all pretty entertaining, but hey who knows maybe we're on to something.

Actually, all three of these young men are amazing athletes who have trained hard for months and I do think they would have done well yesterday without the soup, but if it gets them to eat right let there be soup!

Very best,

Janine Kroner

Here is the version of Dr. Fuhrman's soup recipe that Janine uses:

Kale and Collards
Swiss Chard
Broccoli rabe
3 stalks leeks
Broccoli sprouts
Mushrooms diced
3 carrots, diced
3 parsnips, diced
4 zucchini
Spit peas 1/2 cup
Lentils 1/2 cup
Adzuki beans 1/2 cup
3 onions
celery juice 10 oz.
carrot juice 20 oz.
30 oz water
Vogue - Vegebase 2 tablespoons (Whole Foods will have this)

-Fill large pot with water, juices, and two tablespoons of VegeBase.
-Put peeled onions, unpeeled zucchinis, carefully cleaned leeks and beans in large pot, and simmer until zucchinis, leeks & onions are soft enough to blend or food process.
-While waiting for veggies to soften in pot, blend or food process all other ingredients until smooth. (I use half of the bunches of greens.)
-You will need a big bowl to put them in while waiting for zucchini, onions, and leeks to soften for food processing.
-When zucchini, onions and leeks are soft, blend or food process them.
-Put everything in the pot and simmer on low for 1.5 hours.

Making Green soup takes some time--but if you have a really big pot you can cook two weeks' worth at once. If you can't find or are missing an ingredient or two it really will not matter.

Stephen Steams Broccoli

The food blog Stephen Cooks is a temple to food--some healthy, some not so healthy. One of the most basic recipes he has to offer is one that he says he makes at least once a week, and it's for steamed broccoli with scallions, garlic, vinegar etc. Dr. Fuhrman would want you to leave out the salt and oil, which are both optional anyway.

Stephen says that it gets raves, which is not hard to believe. Most of were raised on overcooked and tired broccoli. It's time to realize once again that there's no reason broccoli can't be a vegetable of choice.

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Quick Soy Cheese Pita Pizza

It's pizza day over at Slashfood, so it's a good time to trot out Dr. Fuhrman's healthy pizza recipe from Disease-Proof Your Child:

Quick Soy Cheese Pita Pizza
4 large whole-wheat pitas
1 cup no-salt tomato sauce
1/2 cup chopped mushrooms
1/2 cup chopped red onions
10 ounces frozen broccoli florets, thawed and chopped fine
1 cup white soy cheese

Slice edges of pita and seperate to make 8 pita pizzas. Lay flat on baking tray and spoon on the tomato sauce. Sprinkle evenly with the mushrooms, onions, and broccoli and cover with a light application of shredded soy cheese. Bake on a low temperature (200 degrees) in the over for 15 minutes.

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FatFreeVegan.com

The website FatFreeVegan.com was created by a group of people who are inspired by Dr. Fuhrman's book Eat to Live, and involves a collection of hundreds of healthy recipes.

But there is an important point to make about the name of the website: the diet Dr. Fuhrman recommends for his patients is not fat free, and is not necessarily vegetarian.

"One thing that makes my diet different from other diets is that I encourage the intake of nuts, seeds, or avocados, except for people who are overweight," explains Dr. Fuhrman. "People who eat nuts and seeds have better blood profiles, better cholesterol, more antioxidants, and other health benefits—even though they are getting more 15% or more of their calories from fat. In fact, for some athletes I recommend a diet that has 40-50% of calories from fat. Also, I don't think children should be on very low-fat diets, and I'm not a fan of different diets for children and adults because they should be encouraged to eat together. If the children need adequate fat for proper development, parents should have some too and the scientific literature supports that it is the quality and nutrient density of the fat source, not the amount of fat that is critical here."

In his various books, Dr. Fuhrman also expresses that a healthy diet can have room for occasional servings of animal products.

(Also worth examining: FatFreeVegan.com has a cursory summary of the six-week plan Dr. Fuhrman advocates in Eat To Live. It makes a lot more sense after you read the book.)

Date Nut Pop'Ems

It is not hard to convince people of any age to eat Date Nut Pop'Ems, and they have so much more nutrition than the average snack. This recipe is from my book Disease-Proof Your Child. Date Nut Pop'Ems are also available for purchase.

Date Nut Pop'Ems
(3-6 Servings)


  • 1 cup of ground nuts: cashews, walnuts, sunflower seeds, and almonds (cashew butter can be substituted for the ground cashews)
  • 2 date coconut rolls or 3 soft medjool dates


Grind the nuts and seeds in a high-powered blender of coffee grinder to make a fine nut flour. I often use the back of a wooden spoon to crush the walnuts into a paste. Knead the date roll or mashed medjool dates into the powdered/crushed nuts. Add the cashew butter if desired and continue to knead until an even consistency. Mold into bite-size balls that toddlers can use as finger food. You can grind a large amount of the nuts at one time and store in the freezer for later use.