CONTENTS
WelcomeIntroductionTheBestIngredientsCooktoLiveOurGuestChefsRecipes*Smoothies,BlendedSalads,andJuicesBerryBananaSmoothieAppleOatberrySmoothieSuperEasyBlendedSaladChocolateCherrySmoothieGreenGorillaBostonGreenSmoothieOrangeCreamsicleBlendedSaladPurpleMonsterSmoothieHighCruciferousJuiceImmunityPowerJuiceDetoxGreenTeaPomegranateRefresher
BreakfastBlueberryNutOatmealOvernightOatmealQuickBananaBerryBreakfastToGoQuinoaBreakfastPuddingButternutBlueberryBreakfastSlowCookerEggplantBreakfastButternutBreakfastSoup
AppleSupremeFruityBreakfastSaladTuscanTofuScramblePolentaFrittataAM(AvocadoandMango)LettuceWrapAntioxidant-RichBreakfastBarsBerryExplosionMuffins
SaladDressingsAlmondBalsamicVinaigretteNutritarianCaesarDressingBananaWalnutDressingBlueberryPomegranateDressingGreenVelvetDressingGingerAlmondDressingTenThousandIslandDressingCreamyRoastedGarlicDressingOrangePeanutDressingPestoSaladDressingRussianFigDressingGuacamoleDressing
Dips,Chips,andSaucesBlackBeanandCornSalsaFreshTomatoSalsaFavoriteGuacamoleIslandBlackBeanDipRoastedEggplantHummusTuscanWhiteBeanDipMushroomWalnutPâtéHerbed“GoatCheese”Pita/TortillaCrispsKaleKrinkleChipsBrownCreminiGravyTornadoTomatoSauceBlueberryBlastSauceSesameGingerSauceArugulaPestoNutritarianPicklingJuice
SaladsMixedGreensandStrawberrySaladShreddedBrusselsSproutsSaladAppleBokChoySaladSpicedPumpkinSeedCabbageSaladOrangeSesameMicroSaladSuperSlawDijonVinaigretteAsparagusMarinatedMushroomSaladSaladofRoastedBeetsandAsparaguswithBlackCherryVinaigretteQuinoaMangoSaladThreeBeanMangoSaladWarmBraisedBelgianEndiveSaladwithRaspberryVinaigretteJamaicanJerkVegetableSaladChickpea“Tuno”SaladBelugaLentilEscabecheWildRodeoSaladTacoSaladwithGuacamoleDressingWiltedArugulaMilaneseCrazy-For-KaleSaladwithDijonPumpkinSeedDressingWarmSpicedButternutSquashSaladwithWinesapApplesGinger-PoachedButternutSquashSaladwithWarmGingerRaisinDressing
SoupsandStewsHomemadeVegetableBrothAcornSquashStewwithBrusselsSproutsBlackForestCreamofMushroomSoupBroccoliMushroomBisque“Cheesy”KaleSoupChunkySweetPotatoStewQuickCornandBeanMedleyCreamofAsparagusSoupCreamyZucchiniSoupDr.Fuhrman’sFamousAnticancerSoupUkrainianSweetandSourCabbageSoupFrenchMintedPeaSoupGoldenAustrianCauliflowerCreamSoupCruciferousVegetableStew
VeryVeggieStewPersianChickpeaStewShiitakePortobelloStewShiitakeWatercressSoupTomatoBisqueThreeSistersHarvestStewToo-Busy-To-CookVegetableBeanSoupWestAfricanLentilOkraStewTuscanCannelliniBeanSoupwithaChiffonadeofCollardGreensYellowLentilDalwithMangoGazpachoSummerSoupWatermelonGazpachoBlackBeanandButternutSquashChiliCrockPotMushroomChiliGojiChiliStew
MainDishesThaiVegetableCurryAsianVegetableStir-FryMushroomsandBeansoverCrispyKalePistachio-CrustedTempehwithBalsamic-GlazedShiitakesSpicyThaiBraisedKaleandTofuCreminiRatatouilleTofuFilletswithMushroomWineSauceOven-“Fried”TofuwithJicamaMangoSlawandSweetPotatoSticksEggplantCannelloniwithPineNutRomescoSauceNo-PastaZucchiniLasagnaSweetPotato“Lasagna”withSwissChardandArugulaWalnutPestoGarden-StuffedVegetablesSicilianStuffedPeppersThanksgivingNonmeatLoafArtichokeLentilLoafVegetableShepherd’sPieVegetableTagineSpinachwithMushroomsandLeeksBraisedKaleandSquashwithPumpkinSeedsCaliforniaCreamedKaleCreamedForestKaleoverWildRice
GreatGreensOrangeZestChardSwissChardandBeansItalianoBrusselsSproutswithOrangeandWalnutsBrusselsSproutswithButternutSquashandCurrantsBroccoliFraDiavloCauliflowerandGreenPeaCurryCauliflowerSpinachMashed“Potatoes”LemonCauliflowerRisotto“Cheesy”BarleyRisottoGreenBeansinaCloudSummerCornandTomatoSautéMushroomStroganoffMushroom-StuffedCabbageRollsPortobelloMushroomsandBeansSpinach-StuffedMushroomsPolenta with Wilted Greens, Roasted Portobello Mushrooms, and BlackCherryVinaigretteAcornSquashSupremeSweetPotatoandAsparagusRagoutSpaghettiSquashPrimaveraChardandSweetPotatoGratinChannaSaag(SpicyChickpeaswithSpinach)CubanBlackBeansMushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSalad
RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjusBlackBeanSpaghettiandVegetableswithThaiCoconutSauceMediterraneanBeanandKaleSauté
FuhrmanFastFoodSunnyBeanBurgersBetterBurgersSweetPotatoBlackBeanBurgersKyotoMushroomBurgersBeanEnchiladasVeg-HeadBeanBurritoPortobelloVeggieFajitas
RoastedVegetablePizzaItalianStufferPopeyePitaswithMediterraneanTomatoSpreadPortobelloRedPepperSandwichVegetableGarbanzoWrapsBlackBeanLettuceBundlesCollardDijonWrapsKoreanVegetableandMushroomLettuceWrapsSpicedSweetPotatoCornbread
NonveganDishesGardenEggsandTofuwithSalsaScrambledVeggiesandEggsMediterraneanFishStewSalmonandVegetablesinaPacketCreoleChickenandSpinachBlackBeanTurkeyBurgers
DessertsAppleBerrynutBitesChiaCookiesGojiBerryWalnutSquareswithChocolateDrizzleSweetPotatoPeanutCookiesFudgyBlackBeanBrowniesBananaOatBarsCara’sAppleStrudelHealthyChocolateCakeCoconutCarrotCreamPiePumpkinPiewithAlmondCrustPineappleStrawbanaPieNo-BakeKeyLimePieMangoPuddingPersimmonPuddingAvocadoChocolatePuddingBerry“Yogurt”PomegranatePoachedPearswithChocolateandRaspberrySaucesBananaWalnutIceCreamChocolateCherryIceCreamFuhrmanFudgesicles
PeachApricotSorbetStrawberryPineappleSorbetRedVelvetSorbetChocolateDip
EattoLiveforAllOccasionsAcknowledgmentsIndexAbouttheAuthorAlsobyJoelFuhrman,M.D.BackAdsCreditsCopyrightAboutthePublisher
WELCOME
DEARREADER,
CongratulationsonbeingpartoftheEattoLivefamily,arapidlygrowingarmyofindividualswhoembraceanutritarianlifestyle.Thisidealdiet-stylecanbothmaintainouridealweightandpushtheenvelopeofhumanlongevity.Consumingthehealthiestfoodsontheplanetgivesthebestresults:mosteffectivediseasereversal,diseaseprotection,longevityenhancement,andtheendofdieting.
Eatinghealthfullyalsoallowsustoderivethemaximumpleasureandenjoymentoutoflife.Whenweeatright,overtime,ourtastesaremodifiedandwetrulyenjoyandprefernaturalfoods.Plus,whenweknowweareeatingforhealth,wefeelemotionallyandintellectuallysecureinourhealthdestiny,whichfurtherenhancesourappreciationofthefoodweeat.
Ihavewrittenthiscookbookwiththeintentoftakingtheworld’shealthiestfoodsandmakingthemevenmoredelicious.Theserecipescomefrommyhometoyours.
Frommyfamilytoyours,Iwishyouthebestofhealth,andalongandpleasurablelife.
JoelFuhrman,M.D.
INTRODUCTION
EATTOLIVEINANUTSHELL
EattoLiveisamind-set,alifestyle,andthetitleofmyNewYorkTimes#1bestsellingbook,EattoLive.Whenyoueattolive,youseekfoods,recipes,andmenusthatarenutrient-rich,sothebodyissuppliedwithitsnutritionalneedsforoptimumhealth,diseaseprevention,andmaximumlifespan.
Ifyouwanttomaintainyourgoodhealthandenjoylifetothefullestasyouage,thesecretliesinwhatyoufeedyourbody.Followingaplant-based,nutrient-densedietalsoenablesyoutoloseweightandkeepitoffpermanently—withouthungerordeprivation.
Ifyouwanttothrowawayyourmedicationsandrecoverfromchronicillnesses,suchasheartdisease,highbloodpressure,anddiabetes(allexamplesofcommonillnessesthataremoreeffectivelytreatedwithnutritionalinterventionthandrugsorsurgery),thentheEattoLivelifestyleisthemosteffectiveapproach.
Uncoveringthecauseofadisease,whenpossible,ratherthancoveringupsymptomswithmedications,alwaysresultsinamorefavorableoutcome.Whenyoumaximizenutrientsandminimizecalories,youbecomedisease-resistant.Countlessstudieshaveshownarelationshipbetweennutritionandcaloriesandyourlongevityandhealthpotential.ThemajorityofAmericansultimatelydiefromtheirdestructivenutritionalextravagances.
Themostimportantbuildingblockofhealthisnutrition.Withoutsuperiornutrition,yourabilitytolivelifetothefullestislimited.Scientificstudiesrevealthathigh-nutrientfoodssuchasvegetables,fruits,beans,nuts,andseedscontainvitamins,minerals,andphytochemicalsthatworkinsynergytoallow
ustoachievethebestpossiblehealthandimmunityfromdisease.Someofthesenutrientsarewellknownwhileothershaveyettobeidentified.Unfortunately,mostofmodernsocietylivesonalow-nutrientdietofempty-calorie,processed,refinedfoodsandhigh-fat,fiberlessanimalproducts.Itisnowonderwehaveanoverweight,disease-riddenpopulationdyingprematurelyduetonutritionalignorance.
Allofmydietaryadviceisbasedoneatinglargerquantitiesofnutrient-richfoodsandfewerfoodswithminimalnutritionalvalue.Anoptimumdietsuppliesfourteendifferentvitamins,twenty-fivedifferentminerals,andmorethanonethousandphytochemicals.Theseplant-basedchemicalshaveprofoundeffectsonhumancellfunctionandtheimmunesystem.Thefoodsthatarenaturallyrichinthesenutrientsarealsohighinfiberandwaterandarenaturallylowincalories.Theyprovidewhatyourbodyneedstomaximizeitsself-healingandself-repairingmechanisms.
Nutrient-richfoodsarealmostalwayslow-caloriefoods.Iuseasimpleformulatoexpressmyeatingstyle:
H=N/CHealth=Nutrients/Calories
Yourhealthispredictedbyyournutrientintakedividedbyyourintakeofcalories.
H=N/CisaconceptIcallmyhealthequation.Itstressestheimportanceoffocusingonthenutrientdensityofyourdiet.Ifyournutrientintakeislowandyourcaloriesarehigh,yourhealthwillbeonlyafractionofwhatitcouldbeifyouwereconsumingahighlevelofnutrientsineachcalorie.
Foodsuppliesbothnutrientsandcalories(energy).Allcaloriescomefromonlythreeelements:carbohydrates,fats,andproteins.Nutrients,ontheotherhand,comefromnoncaloricfoodfactors,includingvitamins,minerals,fiber,andphytochemicals.Thesenoncaloricnutrientsarevitallyimportantforyourwell-being.Thekeytogoodhealthandachievingyouridealbodyweightistoeatpredominantlythosefoodsthathaveahighproportionofnutrients(noncaloricfoodfactors)tocalories(carbohydrates,fats,andproteins).
Oursocietyhasevolvedtoalevelofeconomicsophisticationthatallowsus
toeatourselvestodeath.Adietcenteredonmilk,cheese,pasta,bread,friedfoods,andsugar-filledsnacksanddrinkslaysthegroundworkforobesity,cancer,heartdisease,diabetes,andautoimmunedisease.Althoughthesefoodsarecertainlyharmful,thatisnotthewholeproblem.Theotherimportantissueiswhatwearenoteating.
WhenweevaluatethestandardAmericandiet,wefindthecaloriescomingfromphytochemical-richfoods,suchasfreshfruits,vegetables,beans,intactwholegrains,rawnuts,andseeds,arelessthan13percentofthetotalcaloricintake.Thisdangerouslylowintakeofunrefinedplantfoodsguaranteesweakenedimmunitytodisease,frequentillnesses,andashorterlifespan.Untilweaddressthisdeficiency,wewillneverwinthewaroncancer,heartdisease,diabetes,andotherdegenerativediseases.
AsIexplaininmybookSuperImmunity:
“SuperImmunity”canbebestdefinedasthebody’simmunesystemworkingtoitsfullestpotential.Modernsciencehasadvancedtothepointwherewehaveevidencethattherightrawmaterialsandnutritionalfactorscandoubleortripletheprotectivepoweroftheimmunesystem.Superiornutritionisthesecrettosuperimmunity.Wearedependentonthequalityofwholefoodsgrownfromtheearthtosustainus:thehealthofthefoodweeatultimatelydeterminesourownhealth.
Manyacceptthatdiseaseistheresultofgeneticsorluck.Therealityisthatthevastmajorityofusbeartheresponsibilityforourhealththroughourdietarychoices.Nutrition,exercise,andenvironmentsimplyoverwhelmgenetics.Poorfoodchoicesarethelargestcauseofdiseaseandprematuredeath.
Vegetablesandfruitsprotectagainstalltypesofcancerswhenconsumedinlargeenoughquantities.Thisisdocumentedbyhundredsofscientificstudies.Themostprevalentcancersinourcountryaremostlyplant-food-deficiencydiseases.
Numerousdietplanscallforcountingcalories,eliminatingsomefoods,andaddingothers,butonlythisoneasksyoutostriveformoremicronutrientsin
yourdiet.Thisdiet-styledoesnotrequiredeprivation.Thereisnocaloriecounting,portion-sizemeasuring,orweighinginvolved.Youeatasmuchasyouwantand,overtime,youwillbesatisfiedwithfewercalories.Asyouconsumelargerandlargerportionsofnutrient-denseunprocessedfoods,yourappetiteforempty-caloriefoodsdecreasesandyougraduallyloseyouraddictiontothem.Atthesametime,asthemicronutrientqualityofyourdietincreases,yourdesiretoovereatiscurtailed.
•DONANDHISWIFE•AfterfightingalosingbattlewithdiabetesonGlucophage,Actos,andGlyburide,andnotwantingtostartinsulininjections,Iwantedtolearnaboutbetternutrition,whichledmeandmywife,whoalsohasdiabetes,toDr.Fuhrman.Together,welearnedabouthislife-changingandlife-savingnutritarianplan.Iamnowoffmedication.MyenergylevelisbetterthanIcanremember,andmyA1Cisrunningsix.That’sdown
fromeleven—allwithoutmedication.Mywifehaslost34pounds,and,likeme,she’snowmedication-free.Thankyou,Dr.Fuhrman,forgiving
usbackaqualityoflife!
Ihavecoinedthetermnutritariantorepresentalifestylethatfocusesoneatingnutrient-rich,naturalfoods.Thosefollowinganutritariandietrecognizethatplantfoodshavedisease-preventive,therapeutic,andlife-extendingproperties.Therearemanymotivationsforchoosingthislifestyle.Youmaywanttoaddressacurrentmedicalconcern.Youmaywanttoreachandmaintainyouridealbodyweight.Youmayjustwanttonaturallyoptimizeyourhealthandlongevity.
ANUTRITARIANLIFESTYLEISABOUT:
Eatingmainlynutrient-dense,naturalplantfoods:vegetables,fruits,beans,nuts,andseeds.Eatingfew,ifany,animalproducts(oneortwoservingsperweekat
most).Eatingnooralmostnofoodsthatarecompletelyemptyofnutrientsortoxictothebody,suchassugar,sweeteners,whiteflour,processedfoods,andfastfoods.
•ROBERT•Iwasover400pounds.Ihadhighbloodpressure,highcholesterol,chronicallergies,osteoarthritis,andrheumatoidarthritis.Whenmyfamilydoctordiagnosedmeasatype2insulin-resistantdiabetic,I
finallydecidedIwouldnolongerbeaslavetomedicineandpoorhealth.Ireadallthediabeticliteraturethedoctorgavemeandknewrightawayitwasabunchofnonsense.SoIbegandoingmyownresearch,whicheventuallyledtoDr.Fuhrman.SofarIhavelost200poundsandcounting.Mycholesterolisnormal,mybloodpressureisperfect
—“low,”accordingtomydoctor.MyA1Cisnowunderfive,andIhavenosignsofdiabetes.Ithrewawayallfourofmyhighlytoxicarthritis
medicines,andnowonlyneedtotaketheoccasionalOTCIbuprofen.Myallergiesseemtohavedisappeared,almostentirely.Isoldmymotorizedwheelchair,andnowhaveafull-timejobstandingonmyfeetdoing
manuallabor.
Followthesesimplenutritarianguidelines:
IncludeDaily:
1. Alargesalad2. Atleastone½-cupservingofbeans/legumesinsoup,salad,orsome
otherdish3. Atleastthreefreshfruits4. Atleast1ounceofrawnutsandseeds(ifyouaretryingtoloseweight,
limitto1ounce)5. Atleastonelarge(double-size)servingofcookedgreenvegetables
Avoid:
1. Redmeatandallbarbecued,processed,andcuredmeats2. Friedfoods3. Full-fatdairy(cheese,icecream,butter,wholemilk,and2%milk)and
transfat(margarine)4. Softdrinks,sugar,andartificialsweeteners5. Whitericeandwhite-flourproducts
Thiscookbookprovidesaselectionofrecipesdesignedtocomplementmydietaryrecommendations.Theserecipeshavebeendevelopedtooptimizemicronutrientdensity,diversity,andcompleteness.Inadditiontothewell-knownvitaminsandminerals,theyprovidehundredsofotherphytonutrientsthatareimportantformaximizingimmunefunction,preventingcancerandotherdiseases,andincreasinglongevity.
Thesearesomeofmyfavoritesandtheyhavebecomepopularwithmyreaders,patients,andparticipantsinmyMemberSupportCenter(seeDrFuhrman.com/members).Ifyoucaneatdeliciousfoodthatwillgrantyouimprovedhealth,idealweight,diseaseprotection,andalongerlife,whychoosebadfoodandpoorhealth?Ifyouthinkhealthyfoodcannottastegood,thentrytheserecipes.Whatyoumayfindisthatfoodtastesevenmoredeliciouswhenitmakesyouthehealthiestyoucanbe.
THEBESTINGREDIENTS
VEGETABLESTAKETHEPRIZE
Vegetables,especiallygreenleafyvegetables,winthenutrientdensityprize.Theconcentrationofvitamins,minerals,phytochemicals,andantioxidantspercalorieinvegetablesisthehighest,byfar,ofanyfood.Researchshowsthatvegetableconsumptionisthemostimportantfactorinpreventingchronicdiseaseandprematuredeath.Unfortunately,themodernAmericandietisextremelylowinnaturalvegetation,especiallyvegetables.Itisnotslightlydeficientinjustahandfulofmicronutrients;itisgrosslydeficientinhundredsofimportantplant-derived,immunity-buildingcompounds.
Eatingalargeamountofgreensandothercolorfulvegetablesisthesecretweapontoachievegreathealth.Theyarelowincaloriesandhighinlife-extendingnutrients.Eatthesefoodsinunlimitedquantitiesandthinkbig.Trytoeatapoundofrawvegetablesandapoundofcookedvegetableseachday.Ifyoucan’teatthismuchdon’tforceyourself,buttheideaistocompletelyrethinkwhatconstitutesaportion.
Includelotsofsaladsandrawvegetablesinyourdailymeals.Consumingsaladsisaneffectivestrategyforweightcontrol.Ihavetreatedthousandsofpatientsandhaveobservedthatthemoresaladtheyeat,themoreweighttheylose.Whenyouaddoneofmydeliciousfruit-,nut-,oravocado-baseddressingstoyoursalad,themonounsaturatedfatsinthedressingincreasethebody’sabilitytoabsorbtheanticancercompoundsintherawvegetables.Thepowerfulcombinationofrawvegetablesandhealthfuldressingsmakessaladahealthfoodtopstar.
Allvegetablescontainprotectivemicronutrientsandphytochemicals,but
cruciferousvegetablesareespeciallypowerful.Theyareloadedwithdisease-protectingmicronutrientsandpowerfulcompoundsthatpromotedetoxificationandpreventcancer.Cruciferousvegetableshaveauniquechemicalcomposition:Theyhavesulfur-containingcompoundsthatareresponsiblefortheirpungentorbitterflavors.Whentheircellwallsarebrokenbyblendingorchopping,achemicalreactionoccursthatconvertsthesesulfur-containingcompoundsintoisothiocyanates,anarrayofcompoundswithprovenandpowerfulimmunity-boostingeffectsandanticanceractivity.
Methodsofpreparationandcookingaffecttheabsorbabilityofisothiocyanates(ITCs).Chop,chew,blend,orjuicecruciferousvegetablesformaximumproductionofITCs.Theyarenotpre-formedintheplant;theyaremadewhentheplantcellwallsarechewedorcrushed.Themorecellwallsthatarebroken,themoreenzymesarereleasedtocatalyzethereactionthatproducesthesecompounds.CookingdoesnotdestroytheactivityandfunctionsofITCs;itonlydeactivatesthemyrosinaseenzymecatalyzingtheirformation.Thatmeansifyoublend,crush,chop,orjuicethegreenswhilethey’rerawandthenputtheblendedorchoppedgreensintoasteworsouptocook,youwillstillhavethosefunctioningandbeneficialcompoundspresentaftercooking.
Onionsandmushroomsaddgreatflavortoallkindsofdishesandalsohavewell-documentedanticancerandimmunity-buildingproperties.Addthemtosoups,stews,stir-fries,andothervegetablerecipes.Thealliumfamilyofvegetables,whichincludesonions,garlic,leeks,shallots,chives,andscallions,containsanticancer,anti-inflammatory,andantioxidantcompounds.Thisprotectionisthoughttobeduetotheirorganosulfurcompounds,whicharereleasedwhenthevegetablesarechopped,crushed,orchewed.
CRUCIFEROUSVEGETABLES
ArugulaBokchoyBroccoliBroccolirabe
BrusselssproutsCabbageCauliflowerCollardgreensHorseradishKaleKohlrabiMustardgreensRadishesRedcabbageRutabagaleafSwisschardTurnipgreensWatercress
Cookedmushroomscontainmanyuniquedisease-fightingcompoundsthatarejustbeginningtobeunderstood.Theyempowerthebodytoreactquicklyandpowerfullywhenweareexposedtodisease-causingpathogens,suchasvirusesandbacteria.Theyalsocontaincompoundscalledaromataseinhibitors,whichhelptoreducetheriskofbreastcancer.Asasafetyprecaution,mushroomsshouldalwaysbecookedsincesomeanimalstudieshavereportedtoxiceffectsofrawmushrooms.
Frozenvegetablesareaconvenientoption.Theyarerichinmicronutrientsbecausetheyarepickedripeandflash-frozenrightonornearthefarm.Feelfreetosubstitutefrozenvegetablesinanyofyourrecipes.
ManymetalcansarelinedwithaBPA-containingresin.BPA(BisphenolA),isachemicallinkedtoanumberofnegativehealtheffects.IrecommendthatpeopleavoidcannedtomatoproductsbecausetomatoesareacidicandasignificantamountofBPAcouldleachintothefood.UsefreshtomatoesortomatoespackagedinBPA-freecartons.Pomibrand,forexample,offersbothchoppedandstrainedtomatoesinthistypeofpackaging.LookfortomatopastepackagedinglassjarssuchastheBionaturæbrand.Irecommendpurchasingthebestfreshtomatoesduringthetomatogrowingseasonandfreezingasmanypoundsascanfitinyourfreezer.Aboxfreezerinthegarage
isagreatinvestment;itenablesyoutostoresummerberries,tomatoes,andotherproduce,self-grownorpurchasedinbulk.
Ifyouaretryingtoloseweight,eatasmanyrawvegetablesasdesired.Cookedgreenandnongreennutrient-richvegetables(suchaseggplant,mushrooms,peppers,onions,tomatoes,carrots,andcauliflower)canalsobeeateninunlimitedquantities.
Togetthemaximumimmunefunctionbenefitsofcruciferousvegetables,dothefollowing:
1.Chewallcruciferousgreensvery,verywell,tryingtocrusheverycell.2.Puree,blend,orchopcruciferousvegetablesbeforeaddingthemtosoups,stews,orothercookeddishes.
3.Whensteamingcruciferousvegetables,suchasbroccoliorcabbage,trytoundercookthemslightlysotheyarenottoomushy.
4.Addsomeraw,chopped,cruciferousvegetablestoyoursalad.Theenzymeswillincreasetheproductionofisothiocyanates.
Starchyvegetablesincludebutternutsquash,acornsquash,corn,sweetpotatoes,yams,whitepotatoes,andcookedcarrots.Theyaremorecaloricallydensethanthenonstarchyvegetablesandmayneedtobelimitedtooneservingdailyforthosewhowanttoloseweight.Squashhasabetternutritionalprofileandlowerglycemicindexcomparedtopotato,soitisabetterchoiceifyouareoverweightordiabetic.Beans,whichIdiscusslaterinthischapter,areevenmoreweight-lossanddiabeticfriendly.
Overcookinggreenvegetablescausesthemtolosevaluablenutrients.Asthevegetablessteam,water-solublenutrientsarelostinthecooking
water.Overcookingalsodeactivatesthebeneficialmyrosinaseenzymeincruciferousvegetables.
Donotcookyourvegetableslongerthanthemaximumtimesgivenin
therangesbelow.
RecommendedSteamingTimesforGreenVegetables:
(oncewaterisboiling) Range(minutes)Artichokes,halved,chokeremoved 16–18Asparagus 8–10Bokchoy 6–8Broccoli,stemsseparatedandquartered 10–12
Brusselssprouts 10–12Cabbage,quartered,leavesseparated 8–10
Kale,collards,Swisschard 6–8Snowpeas 6–8Stringbeans 9–11Zucchini 10–12
COLORFULFRUIT
Trytoeatatleastthreefreshfruitsperday.Fruitisanexcellentnutrient-dense,low-caloriesourceofvitaminsandphytochemicals.Fruitconsumptionhasbeenshowntoofferstrongprotectionagainstcertaincancers,especiallyoral,esophageal,lung,prostate,andpancreaticcancers.Researchershavediscovereduniquesubstancesinfruitthatcanhelppreventaginganddeteriorationofthebrain.
Berriesareespeciallyrichinbeneficialphytochemicalcompounds.Theirhighantioxidantcontenthelpstoreducebloodpressureandinflammation,preventDNAdamagethatleadstocancer,andprotectthebrainagainstoxidativedamagethatcanresultindegenerativebraindiseases.Berrieshavethehighestnutrienttocalorieratioofallthefruits.Allberries,includingblueberries,blackberries,raspberries,gojiberries,andstrawberries,aresuperfoods.
Eatavarietyoffruits:apples,apricots,bananas,blueberries,cherries,clementines,grapes,kiwis,mangoes,melons,nectarines,oranges,papayas,peaches,pears,pomegranates,raspberries,strawberries,andtangerines.Trysomeexoticfruitstoo,ifyouhavetheopportunity.Ifyouneedtoloseweight,usedriedfruitsonlyinsmallamountsasasweetenerinrecipes.
Fruit,consumedatitspeakofripeness,ismoredeliciousthananyprocessed,overrefineddessertortreat.Sadly,inthemodernworld,mostpeopledon’thaveorchardsorgardensfulloffreshfruitreadytobepicked.Mostofthefruitwebuyatthegrocerystorehasleftthegardenfarbehind,havingbeenpickedbeforeitsprimetoavoidshippingdamageandstorageloss.
Tolearnhowtochoosethebestfruit,lookforcolor,smell,texture,andweight.Somefruitstellyouthattheyareripebytheircolor.Astheacidityofafruitchanges,thegreenchlorophyllbreaksdown.Fruitssuchasbananasandappleshavebrightcolorsunderneaththegreenchlorophylllayer;thecolorsshowthroughasthechlorophylldisappears.Bluish-redberriesbecomeadeeper,moreintenseredastheyripen.Forbananas,apples,tomatoes,redberries,andcherries,colorchangeisanexcellentindicationofripeness.
Smellisespeciallyimportantwhencolorisnotagoodindicatorofripeness—forexample,withmostmelons.Chemicalchangestakeplaceinripeningfruitsthatcausethemtoproducepleasant-smellingcompounds.Snifftheblossomendofthefruit(theendoppositethestem)andselectfruitthathasafull,fruityaroma.
Asfruitsripen,thesubstancesthatholdthecellstogetherbreakdownandconverttowater-solublepectins,whichmakethefruitbecomesofter,soagentlesqueezeisagoodtestforripeness.Ifaplumisrockhard,itisn’tripe.Thesqueezetestisespeciallyusefulwithfruitthatdoesn’thaveahardorthickrind,sosqueezestonefruit,pears,kiwis,andavocados.Thisdoesn’tworkaswellwithmelonsandpineapples,butevenwiththesehard-coatedfruits,alittlegiveisagoodsign.
Weightcanbeagoodindicatorofripefruit.Ifafruitfeelsheavyforitssize,itgenerallymeansthatthefruitisatleastfullymature,whichisagoodstartforripeness.Aheavygrapefruitororange,forexample,isusuallyagoodone.
Frozenfruitisaconvenientsubstitutewhenfreshfruitisn’tavailable.Thenutritionalvalueoffrozenfruitiscomparabletothatoffreshfruit.Avoid
cannedchoices;theyarenotasnutritious.Oftentheyhaveaddedsweetenersandhavelostsomeoftheirwater-solublenutrients.
Sincefruitisvitaltohealthandwell-being,Iusefreshandfrozenfruitstomakedeliciousdessertsthatarenourishingandtastegreat.Ihaveincludedmanydeliciousandeasyfruitrecipesinthiscookbooktosatisfyyoursweettoothandendyourmealsonahealthynote.
HowtoEataMango
Chooseamangothatisplump,fragrant,andheavyforitssize.Mangoesareripewhenyoucanindentthemslightlywithyourthumb,butavoidmangoesthataresoripethattheyaremushyorhavebrownmarks.Unripe(butnotgreen)mangoeswillripeninafewdayswhenleftonyourcounter.Refrigeratearipemangotomakeitlastlonger.Inthemiddleofthemangoisalarge,flatpit.Holdingthemangoonitsside,makeaninitialsliceslightlyoffcenter(soyoumissthepit).Takeanothersliceontheothersideofthemango.Youwillnowhavetwo“cheeks”plusthepit.Scorethetwocheeksintocubes.Whenscoring,cutthroughuntilyourknifereachesthepeel,butdonotcutthroughthepeel.Scoopoutthemangocubeswithalargespoon.Digdeeplyalongtheinsideofthepeeltogetoutallthefruit.Nowtakethepiecethatcontainsthepit,peelofftheskinandcutofftheremainingflesh.
GUIDETOPICKINGTHEBESTRIPEFRUIT
APPLES
Aripeapplewillbefirmanddeeplycolored.Dependingonthevariety,thereshouldalsobeaslightrosytone.Ifyouwanttofindappleswiththe
bestflavor,buythemduringappleseason,whichspansfromlatesummertoearlywinter.
AVOCADOS
IntheUnitedStates,thetwocommonvarietiesofavocadoareusuallyreferredtoasCaliforniaandFloridaavocados.TheCaliforniaavocados(alsoknownasHassavocados)aretheoneswithpebblyskinsthatdarkenastheyripen.ThelargeroneswiththesmoothgreenrindsareFloridaavocados.California,orHass,avocadostendtobericherandcreamierandmakebetterguacamole.Floridaavocadosarelighter-tastingandcontainlessfat.
Thebestwaytogetaperfectlyripeavocadoistobuyahard,unripeone.Unlikemostfruits,avocadosstarttoripenonlyaftertheyarepicked.Astheysitintheproducesectionofthefoodmarket,gettingbumpedandsqueezedbypotentialcustomers,thesofter,riperfruitsmaydevelopbruisedspots.Theseunpalatablebruisesarehardtodetectfromtheoutside,especiallyontheHassvariety,whichturnblackastheyripen.Reducethechancesofblemishesbybuyingafirmavocadoandlettingitripenundisturbedinyourkitchen.Aripeavocadoyieldstogentlepressurebutisstillsomewhatfirm.Onethatfeelssoftmayverywellbeoverripeandbrowninside.Ifyouravocadoisripebeforeyouarereadytoeatit,putitintherefrigeratorwhereitshouldkeepforafewdays.
BANANAS
Ripebananasare,ofcourse,yellow,butit’sokaytobuythemwhilethey’restillgreenifyoudon’tplanoneatingthemforafewdays.Ayellowbananawithafewbrownspotsisatitsheightofsweetness.Ifyouarefreezingbananasfordesserts,waituntilthebananaisatthisfullyripenedstageandpeelitbeforeputtingitintothefreezer.
BLACKBERRIES
Whenchoosingblackberries,lookfordeep,evenlycoloredberrieswith
anicesheen.Aripeblackberryisdeepblack;iftheberryisredorpurple,itisnotripe.Theyshouldbeplumpanddryandshouldnothavedentsorbruises.Checkthebottomofthecontainertomakesurethereisn’tleakagefromdamagedberries.
BLUEBERRIES
Selectfreshblueberriesthatarecompletelyblue,withnotingeofred.Anaturalshimmerysilvercoatingontheberriesisdesirable.Blueberriesmustberipewhenpurchased,astheydonotcontinuetoripenafterharvesting.Stainedorleakingcontainersareanindicationoffruitpastitsprime.
CANTALOUPE
Bechoosywhenpickingacantaloupebecausethey’reoftenpickedwhilestillunripesothey’renotdamagedduringshipping.Youcanspotanunripecantaloupebyitsgreentones.Lookforacream-coloredcantaloupe—withnogreenpatches—thathasaslightlysoftend(theendoppositethestem).Giveasniffandchooseonethatsmellssweetbutnotoverlyso,whichcouldmeanit’stooripe.
CARAMBOLA(STARFRUIT)
Whenripe,starfruitappearmainlybrightyellowwithtingesoflightgreen.Theymayhavesomedarkbrownalongthefiveridges.Thefleshshouldstillbequitefirmtothetouch.Youcanalsobuystarfruitwhenit’sgreenandwaitforittoripen;justleaveitonyourcounterforafewdays.Whenoverripe,starfruitturnsentirelyyellowandstartstohavebrownspotsallover.
CHERIMOYA
CherimoyasaretropicalfruitsnativetoSouthAmerica.Theyhaveawhitecustard-likeflesh,greenskin,andblackseeds.Choosea
cherimoyathatisgreenandfirmtothetouchandallowittoripenonthecounterorinapaperbaguntilitisslightlysoft.Theripefruitcanbecutinhalfandscoopedoutwithaspoon.Donoteattheseedsortheskin.
FRESHFIGS
ManyAmericansareonlyfamiliarwithdriedfigs,butfreshfigsareadelicioustreat.Lookforfruitthatisslightlysofttothetouchwithnosurfacebreaksintheskin.Fruitwithsapcomingoutoftheendoppositethestemisripeandhasahighsugarcontent.Figscomeinallcolorsfromyellowtobrownandredtopurple,soyouneedtoknowwhattypeoffigitistousecolorasaripenessguide.Themostcommonlygrownfigsareagoldenyellowwhenripe.Becausetheyspoilquiteeasily,refrigerateandplanonusingyourfreshfigssoonaftertheyripen.
GRAPES
Ripegrapesarefirmandsmoothandshouldstillbeattachedtothestem.Greengrapeswithayellowishcastwillbesweeter,aswilldeeplycoloredredandpurplegrapes.
JACKFRUIT
AlthoughjackfruitisacommonsightthroughoutAsia,intheWestitisstilllargelyunknown.Itishugeandpricklyontheoutsidewithpodsorbulbsinside.Thefruitisripewhenitturnsfromgreentoyellow.Thoughithasanotoriouslybadsmellwhenripening,thesweetbulbsaredelicious.Jackfruitcanalsobepurchasedfrozenordried.
KIWI
Akiwiisripewhenitgivesslightlywhenpressed.Thosethataretoohardwillnotbesweet,whilethosethataretoosoftorshriveledmaybespoiledorfermented.
MANGOES
Findingaripemangocanbetrickybecausetheycanbeyellow,red,green,ororangeincolor.Thosethatarereadytoeatwillusuallyhaveayellowhueandshouldbeslightlysofttothetouch.Ripemangoesalsohaveasweetaromanearthestemend.
PAPAYAS
Papayaswithared-orangeskinareripeandreadytoeat.Thosewithyellowpatchesarefine,butwilltakeafewdaystoripen.Don’teatpapayasthatarestillgreenorhard,astheyarenotfullyripe.
PEARS
Mostpearsinthesupermarketarenotripe,sochoosethosethatarefirmbutnotextremelyhardandarefreefromdarksoftspots.Brownspecklesareokayandmaymeanbetterflavor.Onceyougetthepearshome,leavethemonthecountertoripenforafewdays.
PERSIMMONS
Therearetwotypesofpersimmons,astringentandnonastringent.Theastringentvarietiesaredeliciouswhensoftandfullyripenedbutareunpleasant-tastingwheneatensooner.
Themostcommonastringentvarietyistheheart-oracorn-shapedHachiya,alsocalledJapanesepersimmonorKaki.Itshouldbeeatenwhenveryripe(completelysoft).Thefruithasahightannincontent,whichmakestheimmaturefruitastringentandunpalatable.Thetanningraduallydisappearsasthefruitmatures.Whenreadytoeat,thefleshbecomessweet,aromatic,andalmostliquid.Aripe(soft-ripe)persimmonislikeathinskinfullofthickjelly.Thefruitripensandsoftensfromthetopdown,sothetricktoenjoyingapersimmonistoletitripenuntilthewidebottomedgearoundtheleafissoft.Theripefruitcanthenberefrigerateduntileaten.
Nonastringentpersimmonsareshorter,tomato-shaped,andmostcommonlysoldastheFuyuvariety.TheSharonfruitisatypeofFuyupersimmon.Thesenonastringentpersimmonscanbeconsumedwhenfirmandalsoremainediblewhensoft.
PINEAPPLES
Youcanfindaripepineapplebychoosingonethat’sheavyforitssizeandhasasweetsmell,particularlynearthestem.Thebottomendshouldbestartingtoturnyellow;ifitisgreenthroughout,itistypicallyunripe.
PLUMS
Thebestplumsarethosethatyieldslightlytopressureandhaveadeepcolorandasemi-softtip.Plumsthatfeelfirmwillripeninafewdays,butavoidthosethatarerockhard,astheymayhavebeenharvestedtoosoontoeverfullyripen.
POMEGRANATES
Theripestpomegranatesarefoundinfallandearlywinter.Whenyoupickthemup,theyshouldfeelheavy,anindicationtheyarefullofjuiceandripe.Theskinshouldbedarkorbrightredandtightandsmoothwithnocracksorbruises.
Toopenanddeseedapomegranate,makea½-inchcutarounditscenterandthentwistbackandforthuntilitsplitsintwo.Holdthehalfofthepomegranatelooselyinyourpalmandopenedfingerswiththeflat,cutsidedown.Withtheotherhand,hitallaroundthetop,roundedskin,rotating,smacking,andsofteningeachsegment,whichpopsalltheseedsoutbetweenyourfingers.Oncesoftened,turntheskininsideouttolookforremainingkernelstoremove,ifany.
STRAWBERRIES
Strawberriesareripewhenthey’readeepredcolorwithashinyskin.
Avoidbuyinganywithgreenoryellowpatches,asthey’reunripeandwon’tripenanyfurther.Mostoften,itisbesttostayawayfromverylargestrawberries.Thoughtheylookgood,theirflavorisofteninferiortosmallerberries.
WATERMELONS
Withcutpieces,lookforwatermelonfleshthatisbrightredincolor.Itshouldbefirmandnotmushyorwatery.Stayclearofwatermelonthathaswhitestreaksintheflesh,hasapinkishflesh,oristoodeeplycoloredandspoiled.Forwholemelons,chooseafirm,heavywatermelonwithasmoothskin,andbesureithasawell-definedyellowareaononeside.Thisisthespotwherethewatermelonrestedwhileripening.Ifit’snotthere,itmeansitmayhavebeenharvestedtoosoon.
DON’TFORGETTHEBEANS
Ifyouhavereadanyofmyotherbooks,youknowIrankbeansamongtheworld’smostperfectfoods.Beansandgreensarethemostfavorablefoodsforweightloss,closelylinkedinthescientificliteraturewithprotectionagainstcancer,diabetes,heartdisease,stroke,anddementia.Theyalsostabilizebloodsugar,bluntyourdesireforsweets,andhelpyoufeelfull.
Beanscontainbothinsolublefiberandsolublefiberandareveryhighinresistantstarch.Althoughresistantstarchistechnicallyastarch,itactsmorelikefiberand“resistsdigestion.”Sinceitpassesthroughthesmallintestineundigested,asignificantamountofthecarbohydratecaloriesinbeansarenotabsorbed.
HowtoCookBeans
Beanswillgenerallytripleinvolumewhencooked.Onecupofdrybeanswillyield3cupsofcookedbeans.Sortdriedbeansbeforeusingtopickoutanyshriveledorbrokenbeans,stones,ordebris.Rinsethe
sortedbeanswellincold,runningwater.Mostdriedbeansshouldbesoakedbeforecooking.Therearetwosoakingmethods:
Regularsoak:Putbeansintoalargebowlandcoverwith2to3inchesofwater.Setasideatroomtemperaturefor8hoursorovernight.Drainwell.Quicksoak:Putbeansintoalargepotandcoverwith2to3inchesofwater.Bringtoaboilandboilbrisklyfor2to3minutes.Cover,removefromheat,andletsitfor1hour.Drainwell.
Aftersoakinganddraining,putbeansinalargepot,addwater(usea3:1ratio;forexample,3cupsofwaterfor1cupofbeans),andbringbeanstoaboil.Lowertheheat,cover,andsimmer,stirringoccasionally,untilbeansaretenderwhenmashedorpiercedwithafork.Mostbeansrequireabout90minutesto2hoursofcooking.Lentilsandsplitpeasrequire1hourandshouldnotbesoakedpriortocooking.Makesurebeansarethoroughlycookedastheyaremoredifficulttodigestwhenundercooked.Beansmayalsobecookedinapressurecookertoreducecookingtime.Putthebeansinthepressurecookerwiththreetimesasmuchwaterasbeans.Cookat15poundspressurefor30minutesforsmallbeansandabout40minutesforlargebeans.
Trytoeatacupofcookedbeanseachday.Considerthemyourpreferredhigh-carbohydratefood.Amongyourchoicesarechickpeas,black-eyedpeas,blackbeans,splitpeas,limabeans,pintobeans,lentils,redkidneybeans,soybeans,cannellinibeans,andwhitebeans.Manyofmysoupandstewrecipescontainbeans.Youcanalsoaddthemtoasaladtomakeafillingmeal.Formostofmybean-containingrecipes,youcansubstituteonetypeofbeanforanother.Noneedtodoanextraruntothemarketifyoudon’thavetheparticularbeancalledforintherecipe.
Ifyouchoosetousecannedbeansinsteadofcookingyourowndriedbeans,makesureyouselectproductsthatarelabeledas“low-sodium”or“no-salt-added.”Sincebeansarenotanacidicfood,thereislessconcernwithBPA
(BisphenolA)fromthecanliningleachingintothefood.YoucanalsochooseEdenbrandcannedbeans;theyreportthattheyusenon-BPAcans.Soft,“cooked”beansarealsoavailableinBPA-freeboxpackaging.
SOURCESOFGOODFAT:NUTS,SEEDS,ANDAVOCADOS
High-fatplantfoodsarerichintheessentialfattyacidsthatyourbodyneeds.Nuts,seeds,andavocadosaresomeofnature’sidealfoodsandarethebestsourceofhealthfulfats.Theyincreasetheabsorptionofnutrientsinvegetablesinadditiontosupplyingtheirownspectrumofmicronutrients,includingplantsterols,whichhelptoreducecholesterol.
Thevillainisnotfatingeneral,butratheroils,saturatedfats,transfats,andthefatsconsumedinprocessedfoods.Fatsfromnuts,seeds,andavocadosarerichinantioxidantsandphytochemicalsandofferuniquehealthbenefits.Nutsandseedsarestronglyprotectiveagainstheartdiseaseandprovideomega-3fats.Theyarealsoaplant-foodsourceofprotein.
Rememberthefourhigh-omega-3seedsandnuts:
Flax•Chia•Hemp•Walnuts
AWordAboutFoodAllergies
Youcanstillfollowahigh-nutrientdiet-styleevenifyouhavefoodallergies.Remember,thebasicconceptistoselectthefoodsthathavethehighestnutrient-per-calorieratio.Thiscanbedoneevenifyouneedtoavoidcertainfoods.Ifyouareallergictonuts,youcansubstituterawseeds:sunflowerseeds,unhulledsesameseeds,groundflaxseeds,andchiaseeds.Insoupandsaladdressingrecipesthatinvolveblendingcashewsoralmonds,youcangenerallysubstituterawsunflowerseedsorsunflowerseedbutter.Unhulledsesameseedsorrawtahiniareotheroptions,but
becausetheyarestrongerinflavor,youshouldstartoffwithaloweramountthantheoriginalrecipecallsforandadjustaccordingtoyourtaste.
Researchershavefoundthatincludingnutsandseedsinyourdietcanhelpyouloseweight.Althoughnutsandseedsarenotlowincaloriesandarerelativelyhighinfat,theirconsumptionmayactuallysatisfyhungerandsuppressappetite.Ifindthateatingasmallamountofnutsorseedshelpsdietersfeelsatiated,staywiththeprogramandhavemoresuccessatlong-termweightloss.Ifyouaresignificantlyoverweight,eatonlyanounce(about¼cup)ofnutsorseedsaday;ifyouarethin,physicallyactive,pregnant,ornursing,youmayeat2to4ounces,accordingtoyourcaloricneeds.
Seedsgiveyoualltheadvantagesofnuts,plusmore.Theyaregenerallyhigherinproteinthannutsandhavemanyadditionalimportantnutrients,makingthemaparticularlywonderfulfood.
Flax,chia,andhempseedsprovideomega-3fattyacids,whichareessentialforgoodhealth.Flax,sesame,andchiaseedsarealsorichinanticancerlignans.Theseplantcompoundsbindtoestrogenreceptorsandinterferewiththecancer-promotingeffectsofestrogenonbreasttissue.Theyalsohavestrongantioxidanteffects.
•LACEY•Idealtwithdebilitatingmigrainesformorethan13years,gettingaboutthreetofourperweek.Mysymptomsincludedvomiting,blurredvision,sensitivitytosunlight,andextremepain.Afteryearsofprescriptionpainkillers,dozensofdoctors,everytestimaginable,andabsolutelynosuccess,IreadEattoLiveandmadeadrasticdecisiontocompletelychangemydietaryhabits.SincethedayIstarted—February1,2011—I
havebeen100percentmigrainefreeandhavelost40pounds.
Pumpkinseedsalsocontainomega-3fats,aswellasvitaminE,iron,andotherminerals.Sunflowerseedsarehighinproteinandminerals.Sesame
seedsareveryhighincalciumandsupplyahighlyabsorbableformofvitaminE.
Flaxseedsshouldbegroundbeforeusing,astheyarejusttoodifficulttochew.GroundflaxseedsoxidizeandbecomerancidfastersoIrecommendthatyoubuyflaxseedswholeandthengrindthemathome.Storeyourflaxseedsinthefreezertopreventthemfromspoiling.
Eatnutsandseedsraworonlylightlytoastedorroasted,becausetheroastingprocessalterstheirbeneficialnutrients.Commerciallypackagednutsandseedsarealsofrequentlycookedinoilandheavilysalted.Ifyoutireofeatingnutsandseedsraw,trylightlytoastingthemathome.Thisdoesnotdepletetheirbeneficialpropertiesandwilladdsomevariety.Bakeina250°Fovenforabout20minutes,stirringoccasionally,untiltheyareverylightlybrowned.Donotheavilybrownthem,asthiscausescarcinogeniccompoundscalledacrylamidestobeproduced.
Consumenutsandseedswithyourmeals,notassnacks,becausetheyfacilitatetheabsorptionofessentialphytochemicalsfromotherfoods.Manyoftherecipesinthiscookbookusethesedisease-fightingfoodstomakedelicioussaladdressings,dips,andcreamysoups.Choosefromthewidevarietyofnutsandseeds:almonds,cashews,walnuts,pecans,hazelnuts,macadamias,pignoli,pistachios,sesameseeds,sunflowerseeds,pumpkinseeds,hempseeds,chiaseeds,andflaxseeds.Payextraattentiontoincludesomewalnuts,flax,hemp,andchiaseedsinyourdietbecausetheycontainthehighestamountsofomega-3fats.
Ihavecreatedanacronymtohelpyourememberthesuperfoodsthatyoushouldincludeinyourdieteveryday.
G-BOMBS—Greens,Beans,Onions,Mushrooms,Berries,andSeeds—arethemostpowerfullongevity-promoting,immunity-strengtheningfoods.MoredetailsabouttheseamazingfoodscanbefoundinmyNew
YorkTimesbestsellingbook,SuperImmunity.
G-BOMBSGreensBeansOnionsMushroomsBerriesSeeds
WHOLEGRAINSARENOTSUPERFOODS
Grainproductsaretheleastnutrient-densefoodsoftheseedfamilyanddonotshowthepowerfulprotectionagainstdiseasethatisapparentinthescientificstudiesonvegetables,beans,onions,mushrooms,berries,andseeds.Therefore,theyshouldbeconsumedinsmallercaloricamounts.Grainsdonotcontainenoughnutrientspercalorietoformthemajorpartofyourdiet.
Makesurethegrainsyoudoincludeinyourdietare100%wholegrain.Whole-grainproductscontainalltheessentialpartsandnaturallyoccurringnutrientsoftheentiregrainseed.Alloftheoriginalkernel—thebran,germ,andendosperm—arepresentinawholegrain.Wholegrainsincludebarley,buckwheat(kasha),millet,old-fashionedoats,quinoa,spelt,andbrown,black,andwildrice.Theintact(unground)wholegrainsandthemorecoarselygroundgrainsthatareabsorbedintothebloodstreammoreslowly,arehealthier,andcurtailappetitemoreeffectively.
Breadproductsmadewithsproutedgrainsaregoodchoices.Wheatkernels,aswellasothergrains,suchasmillet,barley,andoats,areallowedtosproutandarethengroundupandbakedintobread.Sproutedgrainsareafavorablesourceofgrainastheyarecoarselygroundandhaveanimprovednutrientandglycemicprofile.Manystorescarrysprouted-grainbreadssuchasEzekielandMannabrandsintheirfreezersections.
•JEFF•Thepasttwomonthshavebeenincredible!AtthestartofDr.Fuhrman’sprogram,Iweighed335poundswithbloodpressurearound160/110.Iwastakingseveralbloodpressuremedications.Iwasbarelyfittinginto
my52-inch-waistpants.OnNov.2,mycardiologisttoldmeIhaddevelopedatrialfibrillation,probablyduetosevereobstructivesleepapnea.That’swhenIreadEattoLiveandstartedontheprogram.Twomonthslater,Ihavelost40poundsand4inchesoffmywaist.Mybloodpressureisundercontrolandmya-fibisgone.Istillhavealongwaytogo,butInowknowhowtogetthere.ItisnotexaggeratingtosaythatDr.
Fuhrmansavedmylife!
Whenchoosingawhole-grainbread,pita,orwrap,readtheingredientlisttomakesureitis100%wholegrain.Itshouldlist“whole”grainasthefirstingredient.Ifmorethanonegrainisused,theyshouldallbewholegrains.Justbecauseabreadproductclaimstobemultigrain(twelvegrain,ninegrain,etc.)orwholewheat,itdoesnotmeanitis100%wholegrain.Itmaybemadeofvariousgrainsthatareallrefinedormayjustincludeasmallamountofwhole-wheatflour,somakesuretoreadtheingredientlistthoroughly.
LIMITANIMALPRODUCTS
Allanimalproducts,includingmeat,fish,anddairy,arelow(orcompletelylacking)inthenutrientsthatprotectusagainstcancerandheartattacks.Plantfoods—notanimalfoods—containfiber,antioxidants,andhundredsofphytochemicals.Animalproductsarerichinsubstancesthatscientificinvestigationshaveshowntobeassociatedwiththeincidenceofcancerandheartdisease:saturatedfat,cholesterol,andarachidonicacid.Convincingsciencehasalsodemonstratedthatdietshigherinanimalproteinpromotecancer.Animalprotein,becauseithasahighbiologicalvalue,andbecausetheproteinishighlyconcentrated,promotestheriseofcancer-promotinghormoneswithinthebody,especiallyIGF-1(insulin-likegrowthfactor-1).
AlmostallAmericansgetenoughproteindaily.Infact,theaverageAmericanconsumesover100gramsofproteineachday,about50percentmorethantherecommendeddailyamount.Itistruethatacertainlifestyle,oneinvolvingvigorousandregularphysicalworkouts,requiresadditionalprotein,buttheincreasedneedforproteinisproportionaltotheincreasedneedforextracaloriesburnedfromexercise.Asexerciseincreasesourappetite,weincreaseourcaloricintakeaccordingly,andourproteinintakeincreasesproportionally.Ifwemeettheincreasedcaloricdemandfromheavyexercisewithavarietyofnaturalplantfoods,vegetables,beans,wholegrains,nuts,andseeds,wewillgetthepreciseamountofextraproteinneeded.
Itisbestnevertoeatuntilyouarefull.Stopeatingbeforeyoufeeluncomfortable.Standupandwalkaroundthree-quartersoftheway
throughamealtomakesureyouarenotovereating.
•BOB•Iwasabout35poundsoverweight.Mycholesterolwasover200forat
least20years.Ihadangioplastyin1998andhadmyrightkidneyremovedwitha13-centimetercanceroustumorin2009.Iwastakingfourdifferentdrugsforcholesterolandhighbloodpressureforyears.IreadEattoLiveinAprilof2012aftertryingeverythingelsetocontrolmyweight.IstartedmyEattoLivedietinthenextmonth,andithasbeentheeasiestthingIhaveeverdonetocontrolmyweightandpromote
goodhealth.Todate,I’velost24pounds!Mydoctorhasadvisedmetostoptakingmycholesterolmedication,becausemycholesteroldroppedsomuch.Mytotalcholesterolwas80.Itwasthelowestmeasurementshehadeverseen.Mybloodpressurewas122/75withaheartbeatof59a
minute.Iam62yearsoldandIhavenotfeltthiswellin20years.Itakeno
medicationforthefirsttimeinyearsandhavebeenaccusedofbeinganEattoLivejunkie.IonlywishIhadfoundthisbooksooner;itreallyistheeasiestandmosteffectivethingIhaveeverdonetocontrolweight
andachievegoodhealth.Thankyou,Dr.Fuhrman.
Youdonotneedtorelyonanimalproductsforprotein.Atypicalassortmentofvegetables,beans,wholegrains,nuts,andseedssuppliesabout35gramsofproteinper1,000calories.
Irecommendlimitinganimalproducts,includingcheese,yogurt,andmilk,to10percentorlessofyourdailycaloricintake.Ideally,ifyoudoincludeanimalproductsinyourdiet,limittheservingsizeto2ouncesandnotmorethanthreetimesaweek.Donotmakeanimalproductsthefocusofthemeal.Thinkofthemasagarnish,condiment,orflavoringagent.Twoouncesofchoppedorshreddedseafoodorfowlisenoughtoimpartflavorwithoutdrivingupcancer-promotinghormones.
Whenconsuminganimalproducts,choosefat-freedairy,eggs,cleanwildfish,andorganicmeatandpoultry.Avoidprocessedandbarbecuedmeats,
luncheonmeats,bacon,hotdogs,andanypickled,darkened,orblackenedanimalproducts.
MISCONCEPTIONSABOUTOLIVEOIL
Nooilshouldbeconsideredahealthfood.Alloil,includingoliveoil,is100percentfatandcontains120caloriespertablespoon.Oilishighincalories,lowinnutrients,andcontainsnofiber.Addafewtablespoonsofoiltoyoursaladorvegetabledishandyou’veaddedhundredsofwastedcalories.Itistheperfectfoodtohelpyouputonunwantedandunhealthfulpounds.
Oilisaprocessedfood.Whenoilischemicallyextractedfromawholefood(suchasolives,nuts,orseeds),itleavesbehind(loses)thevastmajorityofmicronutrientsandbecomesafragmentedfoodthatcontainslittlemorethanemptycalories.
Foodsrichinmonounsaturatedfats,likeoliveoil,arelessharmfulthanfoodsfullofsaturatedfatsandtransfats,butbeinglessharmfuldoesnotmakethem“healthful.”ThebeneficialeffectsoftheMediterraneandietarenotduetotheconsumptionofoliveoil;theyareduetoantioxidant-richfoods,includingvegetables,fruits,andbeans,aswellaslotsofonionsandgarlic.Eatingalotofanykindofoilmeansyou’reeatingalotofemptycalories,whichleadstoexcessweightandcanalsoleadtodiabetes,highbloodpressure,stroke,heartdisease,andmanyformsofcancer.
Youcanaddalittlebitofoliveoiltoyourdietifyouarethinandexercisealot.However,themoreoilyouadd,themoreyouareloweringthenutrient-per-caloriedensityofyourdiet,andthatisnotyourobjective,asitwillnotpromotehealthandlongevity.
THEANDIFOODSCORINGSYSTEM
Toillustratewhichfoodshavethehighestnutrient-per-caloriedensity,IhaverankedthenutrientdensityofmanycommonfoodsinmyAggregateNutrientDensityIndex,orANDI.Thesescoresrankavarietyoffoodsbasedonhow
manynutrientstheydelivertoyourbodyforeachcalorieconsumed.Thehighestscoreis1,000.Foodlabelslistonlyafewnutrients,butmyscoresarebasedontwenty-eightimportantmicronutrientsplusotherproperties.Thescoresareasimplewaytohelpidentifyandeatlargeramountsofnutrient-richfoods.Thehigherthescoresandthegreaterpercentageofthosefoodsinyourdiet,thebetteryourhealthwillbe.ANDIisaneasyvisualizationofwhichfoodsarethemostbeneficialtoeatandhowfoodscomparetooneanotherinnutrientdensity.ThetablecontainsasampleofmyANDIscores.
•JANE•IstartedEattoLiveinMarch2012whenIweighed183pounds.Atfirst,Iwasworriedabouttryingthesix-weekchallenge—nodairy,nomeat—butmyhusbandsuggestedwegiveitatry.Whatcouldithurt?He’s
alreadylost32pounds,andI’mdownto125pounds.Weloveeatingthisway.Ithasbeenamazing!Thankyousomuch,Dr.Fuhrman,forturning
usontothisnewwayofliving.
Itisimportanttoachievemicronutrientdiversity,notjustahighlevelofafewisolatedmicronutrients.Micronutrientadequacymeansobtainingenoughofallthebeneficialnutrients,notmerelyhigheramountsofaselectfewwhileothermicronutrientneedsgounfulfilled.
Eatingavarietyofplantfoodsisthekeytoachievingmicronutrientdiversity.Consideronionsandcookedmushroomstoillustratethisconcept.Theymaynotcontainthehighestamountsofvitaminsandminerals,buttheycontainasignificantamountofuniqueprotectivephytochemicalsthatarenotfoundinotherfoods,suchascancer-protectivearomataseinhibitors,organosulfides,andangiogenesisinhibitors.Asmallamountofmushroomsandonionsinthedietaddsmoremicronutrientdiversity,eventhoughtheyarenotthehighest-scoringfoodswhenweaddupalltheirmicronutrients.
Focusnotonlyonthenutritionalqualityofwhatyoueat,butalsoontheproperspectrumoffoodsthatsupplythefullsymphonicorchestraofhumanrequirements.Thismeansthatcertainplantfoods,suchasonions,seeds,mushrooms,berries,beans,andtomatoes,aidinachievingmicronutrientqualityandcontributetothenumeratorinmyH=N/Cequation,eventhough
theymightnothavethemostnutrientspercalorie.
Youachievesuperiorhealthandpermanentweightcontrolbyeatingmorenutrient-richfoodsandfewerhigh-calorie,low-nutrientfoods.Thisworksbecausethemorehigh-nutrientfoodsyouconsume,thefewerlow-nutrientfoodsyoudesire.
Howdothefoodsyoueatrate?
DR.FUHRMAN’SANDISCORES
Kale 1,000Collardgreens 1,000Mustardgreens 1,000Watercress 1,000Swisschard 895Bokchoy 865Spinach 707Arugula 604Romaine 510Brusselssprouts 490Carrots 458Cabbage 434Broccoli 340Cauliflower 315Bellpeppers 265Mushrooms 238Asparagus 205Tomato 186Strawberries 182Sweetpotato 181Zucchini 164Artichoke 145Blueberries 132
Iceberglettuce 127Grapes 119Pomegranates 119Cantaloupe 118Onions 109Flaxseeds 103Orange 98Edamame 98Cucumber 87Tofu 82Sesameseeds 74Lentils 72Peaches 65Sunflowerseeds 64Kidneybeans 64Greenpeas 64Cherries 55Pineapple 54Apple 53Mango 53Peanutbutter 51Corn 45Pistachionuts 37Shrimp 36Salmon 34Eggs 34Milk,1% 31Walnuts 30Bananas 30Whole-wheatbread 30Almonds 28Avocado 28Brownrice 28
Whitepotato 28Low-fatplainyogurt 28Cashews 27Oatmeal 26Chickenbreast 24Groundbeef,85%lean 21Fetacheese 20Whitebread 17EstimatedANDIwithoutfortification
9
Whitepasta 16EstimatedANDIwithoutfortification
11
Frenchfries 12Cheddarcheese 11Applejuice 11Oliveoil 10Vanillaicecream 9Cornchips 7Cola 1Copyright2012byJoelFuhrman,M.D.
TOMAKEITEASIERFORYOUTOFINDTHEVERYBESTFOODS,I’VELISTEDMYTOP25SUPERFOODS
1.Collard,mustard,turnipgreens 1,0002.Kale 1,0003.Watercress 1,0004. Swisschard 8955.Bokchoy 865
6.Cabbage(allvarieties) 434–715
7. Spinach 7078.Arugula 604
9. Lettuce(Boston,romaine,red&greenleaf) 367–585
10.Brusselssprouts 49011.Carrots 45812.Broccoli 34013.Cauliflower 315
14.Bellpeppers,redandgreen 240–270
15.Mushrooms 23816. Tomatoes 186
17.Berries(allvarieties) 132–182
18.Asparagus 20519. Pomegranates 11920.Grapes 11921.Cantaloupe 11822.Onions 10923.Beans(allvarieties) 43–98
24. Seeds(flax,hemp,chia,sesame,pumpkin,sunflower) 39–103
25.Nuts(allvarieties) 26–60
ThereismoretobeingasuperfoodthanhavingahighANDIscore.WestillrequirenutritionaldiversityandsomehighlyrecommendedfoodsmaynotbehighinUSDA-measurednutrients,buthaveotheroverwhelmingqualitiesthatdonotgivethemahighANDI.Takeonionsandmushrooms,forexample:theycontainpowerfulanticancerphytochemicals,butarenothighenoughinvitaminsandmineralstoearnaveryhighANDI.Also,thehealth-givingpropertiesofnutsandseeds,withtheirbeneficialfats,sterols,andstanols,arenotregisteredadequatelyintheANDIbecausetheircaloriecountishigh.Wecan’tjusteathigh-ANDI,low-calorievegetablesanywayorwewouldbehungryallthetimeandgettoothin.SoANDIisavaluabletool,butnottheonlyinformationoneneeds.
WHAT’SONYOURPLATE?
Today,mosthealthauthoritiesagreethatweshouldaddmoreservingsoffruitsandvegetablestoourdiet.Idisagreewiththisapproach.Itdoesn’tadequatelyaddresstheproblem.Insteadofjustaddingprotectivefruits,vegetables,beans,nuts,andseedstoourdisease-causingdiet,wemustmakethesefoodsthemainfocusofthedietitself.
TheChooseMyPlateiconpublishedbytheUSDAputsmoreemphasisontheconsumptionofvegetablesandfruitsthanthepreviousFoodGuidePyramidbutstillfallsshortofgivingtheadvicepeopleneedtooptimizetheirhealth.
USDACHOOSEMYPLATE
USDAFoodPlate
WARNING:DONOTCHOOSETHISPLATE
IntheUSDAChooseMyPlategraphic,foodsaregroupedinawaythatdoesnotmakesense.Meat,beans,nuts,andseedsareinthesamefoodgroupbecausetheyareconsideredprotein-rich;however,whilenuts,seeds,andbeanshavebeenshowntoreducecholesterollevelsandheartdiseaserisk,meatislinkedtoincreasedrisk.ChooseMyPlatewouldalsoleadyoutobelievethat
dairyshouldbeconsumedonadailybasis.Includingmilkasitsownveryprominentgroupimpliesthatitisanessentialpartofahealthydiet,whichisanythingbutthetruth,especiallywiththestrongassociationofdairywithnegativehealthconsequences,includingseveralcancers.Thebottomlineisthatthisplateofferslittlehelpforthosereallywantingtoreducetheirhealthrisks.
THENUTRITARIANFOODPLATE
IhavedevelopedmyownNutritarianFoodPlatetoillustratewhatyourplateshouldreallylooklike.Itiscomprisedofnutrient-richplantfoodsaccordingtotheirnutrientcompositionanddisease-protectiveproperties.Rawandcookedvegetables,fruits,beans,nuts,seeds,andwholegrainsshouldfillupalmostallofyourplate.
Poultry,eggs,dairy,fish,oil,andwhitepotatoesshouldcomprise10percentorlessofyourplate.Cheese,sweets,redmeat,processedfoods,andwhitericeandflourshouldbeeatenrarely,ifatall.Theyprovidefewantioxidantsandphytochemicalsanddecreasethenutrientdensityofyourdiet.Significantquantitiesof“high-protein”foodsalsodriveuphormoneslinkedtohigherratesofbreast,prostate,andcoloncancers.
•JILL•EightandahalfyearsagoIhadamiscarriagethatknockedmeoffmyfeet.Iturnedtofoodforcomfortandbecameanobsessiveemotionaleater.Myweightpiledonyearafteryear.WhilemyhusbandandI
continuedtotrytogetpregnant,Iwasdiagnosedwithpolycysticovariansyndromeandplacedonseveralmedicationstoregulatemyhormones.Ispenteightyearsinandoutofaninfertilityclinic,wheredoctorsranendlesstestsandincreasedmymedications.ThissummerIcametothe
endofmyrope.Iknewitwastimetomakemajorchangesinmylifestyle.IstartedreadingEattoLiveoneafternoon.Laterthatevening,Iwasalreadymakingchangesinmyfoodchoices,whichcontinuedthemoreIreadandthemoreIeducatedmyselfonfood,nutrition,and
health.Ihavealreadylost85poundsandamthrilledtoreportthatIampregnantwithahealthybaby.IamcontinuingtoEattoLiveandhavenodesireto
change.Ican’twaittoteachmychildhowtodothesame.Thankyou,Dr.Fuhrman,thankyoutimesamillion!
COOKTOLIVE
CookingtoLivecanbesimpleorgourmet.Youdonothavetobeachefandhavealotoftimetocookwonderfulmeals.Ontheotherhand,ifyoudoenjoypreparingfood,thereisnoneedtostifleyourculinarycreativity.
Ihaveincludedavarietyofrecipesinthiscookbook;somearequickandeasyandothers,developedbyworld-classchefs,areworthyofthefinestgourmetrestaurant.SomeoftherecipeswerecontributedbyparticipantsintheMemberSupportCenteratmywebsite(DrFuhrman.com).
HELPFULTOOLSANDTECHNIQUES
ThereareafewtoolsandtechniquesthatyouwillfindhelpfulinpreparingmyEattoLiveCookbookrecipes.Takeafewminutestomakesureyouarefamiliarwiththeseimportantbasics:
•GOODKNIFESET
Investinagoodsetofknivesandkeepthemwell-sharpened.Sharpknivesaresaferandeasiertousethandullones.Afoodchopperisalsoatime-saverforchoppinganddicingvegetablesandfruits.
•WOKWITHCOVERORLARGEPANWITHCOVER
Water-sautéing(alsocalledsweatingorsteam-frying)isusedinsteadofcookingwithoil.Water-sautéingissimpleandeasytouseforstir-fries,sauces,andmanyotherdishes.Towater-sauté,heataskillet,wok,orpanon
highheatuntilwatersputterswhendroppedonthepan.Addatablespoonortwoofwaterand,whenhot,addthevegetablesandcook,coveringoccasionallyandaddingmorewaterasnecessaryuntiltender.Donotaddtoomuchwater,orthefoodwillbeboilednotsautéed.Todevelopflavorintheonions,garlic,orothervegetablesyouarecooking,letthepangetdryenoughforthefoodtostarttobrownjustalittlebeforeyouaddadditionalwater.No-salt-addedvegetablebroth,coconutwater,tomatoes,wine,orunsweetenedfruitjuicemayalsobeusedforsautéingstir-friesandvegetabledishes.
•HIGH-POWEREDBLENDER
Someoftherecipesinthiscookbookrequireapowerfulblender.Eventhoughit’sanexpensivepieceofequipment,itiswellworththeinvestmentbecauseitproducessmoothandcreamysaladdressings,sauces,dips,smoothies,sorbets,andblendedsalads.Itisidealforpureeingvegetablesandnutsintosoupandgrindingnutsandseeds.TheVitamixbrandblenderisagoodchoice.
•VEGETABLEJUICER
Althoughnotascriticalasahigh-poweredblender,avegetablejuicerisausefuladditiontoyourkitchen.Fresh-squeezedjuiceismoreflavorfulthancannedorbottledjuice.Usingfreshlyjuiced,organiccarrotsinmysouprecipesthatcallforcarrotjuicewilloptimizetheflavoroftheserecipes.Consumingabeveragemadefromacombinationoffresh-squeezedvegetablesisaneffectivewaytoboostyournutrientconsumption.Ajuicerisdifferentfromablender.Whenfruitsorvegetablesareputinto
ablender,theendproductcontainseverythingthatwentintotheblender,butajuicerwillseparatethejuicefromthepulp.Withjuicing,youretainmanyofthephytochemicalsandothernutrients,butlosesomebeneficialcomponentslikefiber.Juicingshouldnotreplaceeatingfruitsandvegetablesinyourdiet,butitisaneffectivewaytoincreaseyournutrientabsorptionbecauseitallowsyoutoeasilyconsumealotofnutrientsfromvegetables.
•PRESSURECOOKER
Steamingvegetableswithapressurecookerpreservesmorenutrientsthan
regularsteamingbecausethevegetablescanbesoftenedinasignificantlyshortercookingtime,withlesswaterandwithoutexcessiveheat.Whenpressurecookingvegetables,addcarrots,garlic,peppers,
mushrooms,oronionsformoreflavor.Donotdiscardtheliquidatthebottomofthepot.Itcontainsvaluablewater-solublenutrients.Simplystiritbackinwiththerestoftheveggiesbeforeserving.Cookingsoupsandstewswithapressurecookerproducesahealthfulandtastymealinhalfthetime.
SPICES,HERBS,ANDCONDIMENTS
Seasonyourfoodswithfreshordriedherbsandspicesinsteadofsalt.Theycontributeuniqueflavorsaswellascolorandvariety.Experimentwithawidevarietyofseasoningoptionsandsoonyouwillnotevenmissthesaltyouusedtopileonyourfood.
IdonotusesaltinanyofmyrecipesandIspecifylow-sodiumversionsofingredients,suchasstore-boughtvegetablebrothandtomatosauce.Anyexcesssaltaddedtofood,outsideofwhatiscontainedinnaturalfoods,hasthepotentialtoincreaseyourriskofdevelopingdisease.Highsodiumintakeislinkedtohighbloodpressureandispredictiveofincreasedincidenceofdeathfromheartattacks,strokes,andstomachcancer.Ahighsodiumintakealsocausesincreasedlossofcalciuminurine,whichmayinfluencebonelossandcontributetoosteoporosis.
Usingalotofsaltinyourdietdullsyourtastebudsandmakesyoufeelthatfoodtastesblandunlessitisheavilysaltedorspiced.Ittakessometimeforone’ssalt-saturatedtastebudstogetusedtoalow-sodiumdiet.Whenyouavoidprocessedfoodsorhighlysaltedfoods,yourabilitytodetectandenjoysubtlenaturalflavorswillimprove.
Irecommendthatyoukeepyouroveralldailysodiumintakeunder1,200mgandpreferablyunder1,000mg.Naturalfoodscontainlessthan0.5mgofsodiumpercalorie.Ifaservingoffoodprovides100caloriesandcontains400mgofsodium,ithasexcessivelevelsofaddedsalt.Sinceyouget400–700mgofsodiumdailyfromnaturalwholefoods,youdon’twantprocessedfoodstopushyouoverthelimit.
Whenusingcondiments,mustardandsalsaareokay,butchooselow-sodium
versionsthatareavailableinhealthfoodstoresandmanysupermarkets.Avoidpickledfoodsandolives;theyareusuallytoohighinsalt.Soysauce,evenlow-sodiumsoysauce,ishighinsodium.IuseasmallamountofBraggLiquidAminosinafewofmyrecipes,butthisproductalsocontainssodiumandshouldonlybeusedinlimitedquantities.
ManyoftherecipesinthisbookusemyVegiZestandMatoZestseasoningblends.Theseuniquevegetablesupplementsaddflavorandprovideadditionalantioxidantsandphytochemicals.Theycontainpowerfulanticancerfoodssuchaskale,broccoli,spinach,tomato,greentea,andonion.Youcanalsoexperimentwithotherno-saltseasoningblends.Thereareavarietyofproductsavailableinthespicesectionofyourmarketthatwillprovideinterestingflavorswithoutaddingsalt.
Whencookingwithoutsalt,youcanincreaseflavorbyaddingamoderatelevelofheatwithingredientssuchasblackpepper,cayennepepper,orcrushedredpepperflakes.Vinegar,orcitrusingredients,suchaslemon,lime,ororange,alsoenhancearecipe.Theseacidicingredientsactivatethesametastereceptorsassalt.Ialsoliketouseraworroastedgarlictokickuptheflavorinmyrecipes.
Eachspiceorherbhasadistinctiveflavor.Considertheflavorofthemainingredientinyourrecipe.Ingeneral,theweakertheflavorofthefood,thelessseasoningyouneedtogivebalancetotherecipe.Driedherbsarestrongerthanfreshherbsbecausethechemicalsthatproducethecharacteristicflavoraremoreconcentrated.Powderedspicesarestrongerthancrumbledspicessincetheycanmoreeasilymixwiththefood.Ausefulguideis:
¼teaspoonpowdered=¾to1teaspooncrumbled=2to3teaspoonsfresh
Indisheswithshortercookingtimes,crushdriedherbsfirsttoreleasesomeoftheoils.Whenusingfreshherbs,choptheleavesveryfinely.Themorecutsurfaceexposed,themoreflavorwillbereleased.Cookheartierherbs—suchasthyme,oregano,andsage—alongwiththeotheringredientsintherecipe.Addthemoretenderherbslikebasil,parsley,andchivesattheendforfresher
flavor.
Strongordominantflavor:bayleaf,cardamom,curry(ablendofspices),cumin,ginger,pepper,
mustard,rosemary,sage
Mediumflavor:basil,cilantro,celeryseeds,cumin,dill,fennel,tarragon,garlic,
marjoram,mint,oregano,savory,thyme,turmeric
Delicateflavor:chives,parsley,chervil
Sweetflavor:
cinnamon,cloves,allspice,ginger,cardamom,anise,fennel,mint
Savoryflavor:oregano,tarragon,chives,dill
Pepperyflavor:
cayennepepper,mustard,blackpepper,paprika,chilipowderUsewithcaresincetheirflavorsstandout.
QuickTip:
Avoidpackagedfoodsthatcontainmoremilligrams(mg)ofsodiumthanthenumberofcalories.
Spicesandherbscanbegroupedtogetherbasedonthestrengthoftheirflavor.Whenusingmorethanonespiceorherb,itisusuallybestnottomixverystrong-flavoredherbstogether.Combineonestrong-flavoredwithoneormoremilder-flavoredherbstocomplementboththestrongerherbandthefood.Medium-flavoredseasoningscanbeusedinmoderateamounts.Delicate-flavoredseasoningsmaybeusedinlargequantitiesandcanbecombinedwith
mostotherherbsandspices.
FOODSHOPPING
Itiseasytoshopfornutrient-densefoods.Theyarefoundmostlyintheproduceaisle.Sinceitisnecessarytoconsumeavarietyoffreshfruitsandvegetables,Irecommendthatyoushoptwiceaweek.Youcanusethemainshoppingtripoftheweektostockuponstaplesandenoughproduceforthreeorfourdays.Yoursecondtripoftheweekcanbeashortruntorestockfreshfruitsandvegetables.Youwillspendmostofyourtimeintheproduce,healthfood,andperhapsfrozenfoodsections.Thesupermarketisfilledwithtemptation,sotrytoavoidcertainaisles.Thecenteraislesofmoststorescontainthemostheavilyprocessedfoods;theyshouldbeavoided.
Withtheexceptionofunprocessedfrozenfruitsandvegetables,mostfoodsthatcomeinboxes,bags,andjarsarehighlyprocessedandlowinnutrientspercalorie.Don’tbemisledbythewritingonthepackage.Itisessentiallyadvertisingandtellsyoulittle,ifanything,aboutthenutritionalcontentoftheproduct.Theingredientlistcontainsthemostimportantinformation.Readitbeforeputtinganitemintoyourshoppingcart.Youwillprobablyendupputtingitbackontheshelf.
Ingredientsarelistedonthelabelaccordingtoquantity,indescendingorder(frommosttoleast)basedonweight.Thismeansthefirstthreeingredientsinthelistarewhatyouareprimarilyeating.Avoidproductswithingredientliststhatcontainlongchemicalwordsthatyoudon’tunderstand.Staywithingredientsyourecognize.Avoidfoodsthatlistanytypeofsweetener,suchassugar,sucrose,dextrose,orcornsyrup,orusewhiteflour(oftencalledwheatflour)insteadof100%whole-wheatorwhole-grainflour.Partiallyhydrogenatedoilsaretheprimarysourceoftransfats,whichhavebeenshowntobepotentiallymoreharmfultoarteriesthansaturatedfat.Ifafoodlistspartiallyhydrogenatedvegetableoil,hydrogenatedvegetableoil,orshorteningamongtheingredients,itcontainstransfats.
Whenlookingatlabels,beawareofsodiumlevels.Largeamountsofsodiumare“hidden”inprocessedfoods,suchaspastasauceandcannedsoup.Ifyoudobuyprocessedfoods,lookforproductsthatarelabeled“low
sodium”or“nosaltadded.”Foodsthatarelabeledasreducedorlesssodiumarenotlowsodium.Itonlymeansthattheycontain25percentlesssodiumthantheregularproduct.
SHOULDIBUYORGANICPRODUCE?
Itisbettertoeatfruitsandvegetablesgrownandharvestedusingpesticidesthannottoeatthematall,butitisalsowisetominimizeyourpesticideexposure.
Everystudytodateontheconsumptionoffoodanditsrelationtocancerhasshownthatthemorefruitsandvegetablespeopleeat,thelesscancerandheartdiseasetheyhave.Allthesestudiesweredoneonpeopleeatingconventionallygrown,notorganicproduce.Althoughthehealthbenefitsofeatingphytochemical-richproducegreatlyoutweightherisksthatpesticideresiduesmightpose,recentstudieshavedocumentedalinkbetweencertaindiseasesandpesticidesingestedfromfoods.
Whenpossible,peelfruitsanddonoteatpotatoskins,unlesstheyareorganic.Ifnotorganicallygrown,removeanddiscardtheoutermostleavesoflettuceandcabbage,aswellasothersurfacesthatcannotbepeeledorwashedwithsoapandwateroracommercialvegetablewash.
Thequalityofthefoodiswhatmakesthedish.
Youcanhavethemostincrediblecombinationofseasoningsandsuperbpreparation,butifthequalityoftheingredientsispoor,thedishwillmissthemark.Themostsimplefoodsaredeliciousaslongastheingredientsaretopquality.Don’tskimponqualityorfreshness.
Ifyouareconcernedaboutpesticidesandchemicals,keepinmindthatcommerciallyraisedanimalproducts,suchasdairy,fish,andbeef,containthemosttoxicpesticideandchemicalresidues.Becausecowsandsteerseatlargeamountsoftaintedfeed,certainpesticidesanddangerouschemicalsarefoundinhigherconcentrationsinanimalfoods.Forexample,dioxin,whichis
predominantlyfoundinfattymeatsanddairyproducts,isoneofthemostpotenttoxinslinkedtoseveralcancersinhumans.Bybasingyourdietonunrefinedplantfoods,youautomaticallyreduceyourexposuretothemostdangerouschemicals.
TheEnvironmentalWorkingGroupprovidesalistofproducecalledthe“DirtyDozen”(thosehighestinpesticides)andthe“CleanFifteen”(thoselowestinpesticides).Thesearetheirmostrecentlists:
HIGHESTINPESTICIDES–Buyorganicifpossible
CeleryPeachesStrawberriesApples
BlueberriesNectarines(imported)BellpeppersSpinach
LettuceCucumbersPotatoesGrapes
LOWESTINPESTICIDES–Buyeitherorganicorconventional
OnionAvocadoSweetcornPineappleMango
SweetpeasAsparagusKiwiCabbageEggplant
Cantaloupe(domestic)WatermelonGrapefruitSweetpotatoMushrooms
Whenwebuyorganic,weminimizeourpesticideexposure,andwealsominimizetheamountofpesticidesthatourenvironmentisexposedto.Inaddition,organicproduceusuallyhasmorenutrients,especiallymineralandantioxidantnutrients,thanconventionalproduce.
GETORGANIZED!
Themorethoroughlyyouplanyourweeklyscheduleinadvance,theeasieritwillbetokeeptothishealthyeatingstyle.Makeaweeklyplananddecide:
Whatdishes,soups,ordressingsareyougoingtopreparewhenyoucook?Planyourweeklymenuandsetasidesometimeinyourscheduleforfoodpreparation.Youmightwanttoplanoncookingonceduringtheweekandthenagainontheweekendtoadequatelypreparemostofthedishesyouwillneedfortheweek.Whenareyougoingtoshop?Makealist.Whatdishesareyougoingtomakeinlargevolumeforuseasleftoversortobestoredinthefreezer?Whatareyougoingtopacktotaketoworkorschool?
Ifyouplanoutyourweekanddesignsatisfyingmealplans,itdramaticallyincreasestheprobabilitythatyouwilleatwell.Cookenoughtoenjoyleftoversforseveraldays.Soupscanlastuptofivedaysintherefrigeratororevenlongerifyoufreezethem.Saladdressingswilllastthreedaysintherefrigeratorandstilltastefresh.Ifyouarecookingforafamily,doublethesizeoftherecipessuppliedheresothey’lllastformorethanonemeal.
Itisimportanttostockyourpantrywithagoodvarietyofhealthyfoods,preparedeliciousrecipes,andremovepoorfoodchoicesfromyourhome.Alwayskeepagoodassortmentoftherightfoodsinthehouse.Whenyouleavehomeforwork,travel,orleisure,packfoodtotakewithyousothatyouarenotstrandedwithunhealthychoices.
Thefirststeptoachievingdietaryexcellence,attainingidealweight,andenjoyingexcellenthealthisgettingridofyourfoodaddictions.
Addictionsmakeattemptsatdietarymodificationmoredifficult.Thegoodnews,however,isthatjunkfoodwithdrawalsymptomsendinafewweeks.Itonlytakesafewsecondsofdecisionmakingtosayanemphaticnototheaddictionandyestoyournew,healthfuldiet-styleandlifestyle.However,theabilitytoconsistentlymaketherightdecisionrequiresplanning.Youneedtocommitthetimeittakestoshopforandpreparetherightfoodssothatyouhavegood-tasting,nourishingchoicesaround
youatalltimestominimizetemptation.
SomeoftherecipesinthisbookcontainDr.Fuhrman’sFavoriteVinegars,
Dr.Fuhrman’sVegiZest,and/orDr.Fuhrman’sMatoZest
Mysuperhealthful,no-salt-addedsoupbasesandvegetableseasoningmixesaddnutritionalvalueaswellasflavortoyourrecipes.
VegiZest–amildblendofspicesanddriedvegetablesMatoZest–tomato-basedblendwithazestyItalianflairfeaturingdriedtomatoes,garlic,andonion
Iincludethesepremixedoptions,availableatDrFuhrman.com,foryourconvenience;however,therecipescanbemadewithoutthem.Youmaysubstitutebalsamicvinegar,fruit-flavoredvinegars,andriceorwinevinegarsformyflavoredvinegars.No-saltseasoningblendsmaybeusedinsteadofVegiZestorMatoZest,howevermanyoftheno-saltseasoningblendsarehighinpepperandneedtobeusedinsmalleramounts.Ifyouusealternateingredientsinarecipe,startwithasmallamountandaddmoreaccordingtoyourowntasteastheintensityofspiceproductscandiffermarkedlyfrombrandtobrand.Dr.Fuhrman’sFavoriteVinegarsareavailableinelevenflavors.
OURGUESTCHEFS
AGROUPOFMYFAVORITENUTRITARIANCHEFSHAVECONTRIBUTEDRECIPESTOTHISCOOKBOOK
CHEFMARTINOSWALDistheownerandexecutivechefofThePyramidBistroinAspen,Colorado.ThePyramidBistroisthecountry’sfirstnutritarianrestaurant.ChefOswald’svisionistodevelopfoodthatisdelicious,nutrient-dense,creative,andsourcedfromlocalfoodgrowers.
ChefOswaldgrewupandreceivedhisculinarytraininginAustria.HemovedtoNewYorkwhenhewas21andworkedthereforseveralyearsbeforetakingofftoSanFranciscotoworkforfamousAustrianchefWolfgangPuck.HethenmigratedtoColoradoandbecameexecutivechefatseveralwell-knownAspenrestaurants.HeopenedThePyramidBistroin2010.
ChefOswaldleadscookingclassesathisrestaurant,whereheteacheshealthfulcookingtechniquesandgivesparticipantsadviceabouthealthymenus.HebelievesthattheEattoLivediet-stylewillbecomestandardpracticeoverthenext30years,helpingtoeradicateobesityandotherdiseasesrelatedtopoordiets.
CHEFJAMESC.ROHRBACHERisaself-taughtveganchef,acertifiedpersonaltrainer,andUSPTAtennisteachingprofessional.
ChefRohrbacherworkedforthirteenyearsasaprivatechefforasmallcompanywhoseownerwasvegan.Thatexperienceallowedhimtogaininvaluableknowledgeworkingwithhigh-quality,seasonalingredients;cookinghealthfullyusinglittleornofat,sugar,orsalt;andexperimentingwithhigh-endgourmetandmoleculargastronomy.ChefRohrbacherisalsoan
experiencedveganbakerand(nondairy)cheesemaker.
ChefRohrbacherworkedatthealternativerestaurant/performancespaceCafeVoltaireinChicago,andrecentlystagedatAlinea,votedthebestrestaurantinNorthAmerica,2009,bytheSanPellegrinoWorld’s50BestRestaurantssurvey.
ChefRohrbachereatstheEattoLivewayandbelievesthatexerciseisanequallyimportantpartofmaintainingahealthy,happy,anddisease-freelife.
CHEFJACKHUNT preparesnutritariancuisineatGoogleInc.’sNourishCafé.NourishCaféislocatedatGoogle’sMountainViewCampusandfeaturesinnovative,flavorful,andhealthfulmealsservedfreetoallemployees.
ChefHuntspentpartofhisyouthinSanMateo,California.HemovedwithhisfamilytoHongKongandthenLondon,acquiringatastefornumerouslocalcuisinesandflavorsalongtheway.HegraduatedfromSanFranciscoStateUniversityandtheCaliforniaCulinaryAcademy.HeworkedatfinerestaurantsinCaliforniaandGeorgiabeforearrivingattheGoogleplexin2011.Hehasdevelopedanenduringpassionforhealthful,full-flavor,seasonalcookingpreparedandservedaccordingtothenutritarianphilosophy.
CHEFPAULBOGARDUSgraduatedfromJohnson&WalesUniversityandhasworkedatanumberoftop-ratedNewJerseyrestaurants.Theseincludethefour-diamondBernardsInn,wherehegarneredattentionandpraisefromhisfellowNewJerseychefsandcriticsforhisexpertiseinthekitchenandhischaritablecontributionstoeventssuchasARCfundraisersandtheDinnerofHope.
ChefBogardusiscurrentlytheexecutivechefatVitaRestaurantatDolceHotelandResortinBaskingRidge,NewJersey.Hehasutilizedhisprogressive,neo-AmericanstyleandinnovativeapproachtocreateaNewYorkCity–typerestaurantthatfeaturesthebountyofNewJersey’slocal,seasonalproduce,alongwithhealthfulfoodsfromaroundtheworld.HiscreativeenergyandfastidiousattentiontoculinarydetailhavebeenputtouseinpreparingnutritarianrecipesforDrFuhrman.comCorporateImmersionPrograms.
TALIAFUHRMAN,myoldestdaughter,hasaB.A.innutritionalsciencesfromCornellUniversityandislookingforwardtopursuingfurthereducationinthehealthandwellnessfield.Sheisjustaspassionateaboutcreatingtastymealsassheisaboutthescienceofnutrition.Sheisonamissiontohelppeopleunderstandthateatinghealthfullycanbefun,delicious,andeasy.Asafreelancenutritionjournalist,shehaswrittenfornumerouswebsitesandmagazinesincludingVegetarianTimes,VegNews,PositiveImpactMagazine,andmanyinternetsitesandblogs.Taliawastaughttheimportanceofeatinghealthfullybeforeshecouldreadorwrite.Ahealthgurutoherfriends,Taliahasalwaysenjoyedteachingpeopleabouthowtoprotecttheirhealth.
CHEFCHRISTINEWALTERMYERisaco-owneroftheNaturalKitchenCookingSchool.Withmorethanadecadeofexperienceinthefieldofnaturalcooking,ChefWaltermyerisamasterfulchef,teacher,andcookbookauthorspecializinginvegancuisines.ShehaswrittenarticlesforVegNewsMagazineandLilipohMagazineandhasbeenaregularlyfeaturedtelevisionchefandapersonalcheftoanumberofwell-knowncelebrities.ShealsocontributedafewoftherecipesformybookSuperImmunity.
Sheisacertifiedwellnesscoachandspecializesinprenatalnutritionanddietsforchildrenwithspecialneeds.
RECIPES
SMOOTHIES,BLENDEDSALADS,ANDJUICES
Thissectioncontainssomeofmyfamily’sfavoriterefreshingandeasy-to-makesmoothiesandblendedsalads.Ablendedsaladisamixtureofraw,leafygreensandotherfoodsblendedtogethertomakeasmooth“salad”thatyoucandrinkoreatwithaspoon.Blendingamixtureoffruitsandraw,leafyvegetablesisaneffectivewaytoincreaseyournutrientabsorption.Ablendercrushesthecellwallsofplantsmoreefficientlythanwecanbychewing.Thismakesiteasierforourbodiestoabsorbthebeneficialphytochemicalscontainedinsidetheplant’scells.Ahigh-poweredblender,liketheVitamixbrand,isvaluableformakingsmoothiesandblendedsalads.Itcanblendnuts,seeds,dates,andotherfreshandfrozenfruits.
Smoothiesandblendedsaladsaregreatwhenthereisjustnotimeinyourscheduletoeatasaladandchewitwell.Theyworkwellforbreakfastbecausetheyareportableandrequireminimaltimeandefforttomake.
SMOOTHIES–THEEATTOLIVEWAY
Thereareinfiniteblendingcombinations.Startwithsomegreens,likespinach,kale,orromaine.Addinsomefreshorfrozenfruit,suchasblueberries,strawberries,oranges,banana,pineapple,orkiwi.Youcanalsoaddotherflavorsandliquidsaccordingtoyourtastepreferences.Thischartwillhelpyoucomeupwithnewpossibilities.
Therecipesthatfollowgiveyouavarietyofdifferentoptions,butyoucanalsomakeyourowncombinationsfromcreamy,coldvegetablesoupstopudding-likedesserts.
BerryBananaSmoothie
SERVES1
INGREDIENTS
1banana½cupunsweetenedsoy,almond,orhempmilk1cupfrozenstrawberries1tablespoongroundchiaseeds1cupromainelettuceorspinach
DIRECTIONS
Addallingredientstoahigh-poweredblenderandblenduntilsmoothandcreamy.
NOTE:Frozenblueberries,raspberries,ormixedberriesmaybesubstitutedforstrawberries.
PERSERVING:CALORIES302;PROTEIN10g;CARBOHYDRATES55g;TOTALFAT7.6g;SATURATEDFAT1g;SODIUM77mg;FIBER14.6g;BETA-CAROTENE2,462ug;VITAMINC87mg;CALCIUM188mg;IRON4.8mg;FOLATE161ug;MAGNESIUM98mg;ZINC1.5mg;SELENIUM8.2ug
AppleOatberrySmoothie
SERVES2
INGREDIENTS
½cupunsweetenedsoy,hemp,oralmondmilk1apple,cored1cuporganicstrawberries2tablespoonsold-fashionedrolledoats1teaspooncinnamon1tablespoongroundchiaseeds1tablespoonpinenuts(seeNote)1smallcucumber
DIRECTIONS
Blendallingredientsinahigh-poweredblender.
NOTE:UseMediterraneanpinenutsifavailable.Seebox.
PERSERVING:CALORIES231;PROTEIN11g;CARBOHYDRATES35g;TOTALFAT8.5g;SATURATEDFAT0.9g;SODIUM72mg;FIBER9.5g;BETA-CAROTENE533ug;VITAMINC51mg;CALCIUM147mg;IRON3.8mg;FOLATE61ug;MAGNESIUM93mg;ZINC1.7mg;SELENIUM8.2ug
SuperEasyBlendedSalad
SERVES1
INGREDIENTS
8ouncesbabygreens1orange,peeledandseededJuiceof¼lemon
DIRECTIONS
Blendingredientsinahigh-poweredblenderuntilsmoothandcreamy.
PERSERVING:CALORIES106;PROTEIN4g;CARBOHYDRATES24g;TOTALFAT0.8g;SATURATEDFAT0.1g;SODIUM39mg;FIBER7g;BETA-CAROTENE316ug;VITAMINC96mg;CALCIUM168mg;IRON1.6mg;FOLATE254ug;MAGNESIUM54mg;ZINC1.2mg;SELENIUM0.7ug
ChocolateCherrySmoothie
SERVES2
INGREDIENTS
4ouncesbabyspinach½cupunsweetenedsoy,hemp,oralmondmilk½cuppomegranate,cherry,orcherry-pomegranatejuice1tablespoonnaturalcocoapowder1cupfrozencherries1banana1cupfrozenblueberries½teaspoonvanillaextract2tablespoonsgroundflaxseeds
DIRECTIONS
Ifusingaregularblender,liquefythespinachwiththesoymilkandjuice.Addremainingingredientsandblendabout2minutesuntilverysmooth.Ifusingahigh-poweredblender,blendallatonce.
PERSERVING:CALORIES270;PROTEIN8g;CARBOHYDRATES53g;TOTALFAT5.5g;SATURATEDFAT0.8g;SODIUM84mg;FIBER9.9g;BETA-CAROTENE3,475ug;VITAMINC28mg;CALCIUM119mg;IRON3.5mg;FOLATE147ug;MAGNESIUM128mg;ZINC1.2mg;SELENIUM6.2ug
Thecocoabeancontainsauniquecombinationofphytonutrientsknownasflavanols.Thesephytonutrientshavebeenshowntosupporthealthycirculationandbloodflow.Ofallchocolateproducts,cocoapowderhasthehighestconcentrationofthesephytonutrientsandantioxidants.It
containsnearlytwicetheamountindarkchocolateandfourtimesthatinmilkchocolate,withouttheaddedfatandsugar.
Toproducecocoapowder,cocoabeansaregroundandthenpressedtoremoveaportionofthefat(cocoabutter).Naturalcocoapowderismadefromcocoabeansthataresimplyroasted,whileDutch-processcocoa
powderismadefromcocoabeansthathavebeenwashedwithapotassiumsolutionoralkalized,toneutralizetheiracidity.ItisbesttousenaturalcocoapowderbecauseDutchprocessingreducesthenaturally
occurringantioxidant-richflavanolsincocoapowder.Buyingfairtradecocoaisagoodpractice.Fairtradecertificationensuresthatfarmersreceiveafairprice,allowsfarmerstoinvestinbeneficialfarmingtechniques,andstrictlyprohibitsslaveandchild
labor.
GreenGorilla
SERVES2
INGREDIENTS
½avocado1banana5ouncesromainelettuce5ouncesbabyspinach
DIRECTIONS
Inafoodprocessororhigh-poweredblender,blendtheavocadowiththebanana,thenaddthelettuceandspinach.Blenduntilsmoothandcreamy.
PERSERVING:CALORIES172;PROTEIN5g;CARBOHYDRATES24g;TOTALFAT8.3g;SATURATEDFAT1.6g;SODIUM64mg;FIBER8.8g;BETA-CAROTENE6,512ug;VITAMINC55mg;CALCIUM104mg;IRON2.9mg;FOLATE272ug;MAGNESIUM100mg;ZINC0.9mg;SELENIUM1.6ug
BostonGreenSmoothie
SERVES2
INGREDIENTS
2ouncesBostonlettuce2cupsfreshorfrozenpineapplecubes3kiwis½avocado1banana
DIRECTIONS
Blendallingredientsinahigh-poweredblenderuntilsmoothandcreamy.
PERSERVING:CALORIES297;PROTEIN6g;CARBOHYDRATES57g;TOTALFAT8.8g;SATURATEDFAT1.6g;SODIUM41mg;FIBER12.3g;BETA-CAROTENE2,560ug;VITAMINC192mg;CALCIUM112mg;IRON2.2mg;FOLATE173ug;MAGNESIUM106mg;ZINC0.9mg;SELENIUM1.4ug
OrangeCreamsicleBlendedSalad
SERVES2
INGREDIENTS
½cupunsweetenedsoy,hemp,oralmondmilk3tablespoonsDr.Fuhrman’sBloodOrangeVinegar1largeorange,peeled6ouncesromainelettuce6ouncesspinach2teaspoonsvanillaextract10wholerawcashews4–5icecubes
DIRECTIONS
Addallingredientstoahigh-poweredblenderandblenduntilsmoothandcreamy.
PERSERVING:CALORIES202;PROTEIN9g;CARBOHYDRATES22g;TOTALFAT8.9g;SATURATEDFAT1.5g;SODIUM111mg;FIBER6.5g;BETA-CAROTENE8,015ug;VITAMINC79mg;CALCIUM169mg;IRON5mg;FOLATE314ug;MAGNESIUM149mg;ZINC1.9mg;SELENIUM7.6ug
PurpleMonsterSmoothie
SERVES2
INGREDIENTS
1banana2cupsfreshorfrozenpineapplechunks2cupsfrozenblueberries2headsBostonlettuce1tablespoongroundchiaseeds½cupwater
DIRECTIONS
Blendallingredientsinahigh-poweredblenderuntilsmooth.Adjustwatertoachievedesiredconsistency.
PERSERVING:CALORIES233;PROTEIN4g;CARBOHYDRATES55g;TOTALFAT2.9g;SATURATEDFAT0.3g;SODIUM22mg;FIBER9.6g;BETA-CAROTENE2,631ug;VITAMINC75mg;CALCIUM67mg;IRON1.6mg;FOLATE70ug;MAGNESIUM64mg;ZINC0.6mg;SELENIUM2.1ug
HighCruciferousJuice
SERVES2
INGREDIENTS
3mediumcarrots3cauliflowerflorets1apple,coredandcutinquarters6–8kaleleaves⅔cupwatercresswithstems2cupsbroccoliwithstems
DIRECTIONS
Runallingredientsthroughajuicer.
PERSERVING:CALORIES64;PROTEIN3.5g;CARBOHYDRATES14g;TOTALFAT0.4g;SATURATEDFAT0g;SODIUM61mg;FIBER3.9g;BETA-CAROTENE5,828ug;VITAMINC73mg;CALCIUM74mg;IRON0.8mg;FOLATE50ug;MAGNESIUM26mg;ZINC0.4mg;SELENIUM1.4ug
ImmunityPowerJuice
SERVES2
INGREDIENTS
4kaleleaves5carrots,peeled2stalksbokchoy1apple,coredandcutinquarters1mediumbeet,peeledSqueezeoflemon
DIRECTIONS
Runallingredientsthroughajuicer.
PERSERVING:CALORIES68;PROTEIN3g;CARBOHYDRATES16g;TOTALFAT0.4g;SATURATEDFAT0g;SODIUM84mg;FIBER4.1g;BETA-CAROTENE7,536ug;VITAMINC28mg;CALCIUM69mg;IRON0.8mg;FOLATE51ug;MAGNESIUM24mg;ZINC0.4mg;SELENIUM0.6ug
DetoxGreenTea
SERVES4
INGREDIENTS
1bunchkale2cupsromainelettuceleaves1cucumber4leavesbokchoy2cupsunsweetenedgreentea2cupsfrozenraspberries2cupsfrozencherriesorstrawberries
DIRECTIONS
Prepareagreenjuicebyrunningthekale,romainelettuce,cucumber,andbokchoythroughajuicer.Mixthegreenteawith2cupsofthegreenjuice.Addtoablenderalongwithfrozenraspberriesandfrozencherriesorstrawberriesandprocessuntilwellblended.
PERSERVING:CALORIES48;PROTEIN2g;CARBOHYDRATES11g;TOTALFAT0.5g;SATURATEDFAT0.1g;SODIUM16mg;FIBER3.8g;BETA-CAROTENE2,153ug;VITAMINC51mg;CALCIUM58mg;IRON1.1mg;FOLATE44ug;MAGNESIUM26mg;ZINC0.4mg;SELENIUM0.7ug
PomegranateRefresher
SERVES2
INGREDIENTS
1cuppomegranatejuice1cupstrawberries,frozenorfreshorganic4kumquatsor1tablespoonlemonjuice1cupwater
DIRECTIONS
Blendingredientstogetherinahigh-poweredblender.
PERSERVING:CALORIES113;Protein0.3g;CARBOHYDRATES27g;TOTALFAT0.1g;SaturatedFat0g;SODIUM10mg;FIBER1.6g;BETA-CAROTENE20ug;VITAMINC34mg;CALCIUM16mg;IRON0.6mg;FOLATE14ug;MAGNESIUM10mg;ZINC0.1mg;SELENIUM0.5ug
BREAKFAST
Mydiet-styleisbasedonthreemealsadaywithnosnacking.Getintothehabitofeatingbreakfasteveryday,thenyoucanpassupthelow-nutrient-densitysnackfoodsthatmaycomeyourwaythroughoutthemorning.
Ahealthybreakfastdoesn’thavetobetime-consumingorcomplicated.Manyoftherecipesincludedherecanbeputtogetherquicklyorevenpreparedthenightbefore.Combinefreshin-seasonfruitsorfrozenfruitswithrawnutsandseeds,orhavewhole-grainoatmealtoppedwithavarietyoffruits,rawnuts,seedsandcinnamonorpumpkinpiespice.
Makeoatmealusingsteel-cut,old-fashioned,orquickoats,notinstantoats.Steel-cutoats,alsocalledIrishorScotchoats,arethebest.Theyarecut,notrolled.Theytakethelongesttocookandhaveaslightlychewyconsistency.Old-fashionedorrolledoatshavebeensteamedandthenrolledflat.Theycookmorequicklythansteel-cutoats.Quickoatsarecutintosmallerpiecesthatabsorbwatermorequickly.Theycookinafewminuteswhenaddedtohotwaterandhaveamushytexture.Instantoatmealisprecookedanddriedandusuallycontainssugar,salt,andotheringredientsandlessfiber.
OATMEALCOOKINGCHART
Tocookoatmeal,combinewaterandoats,bringtoaboil,andcookovermediumheat,stirringoccasionally.Removefromheat,coverandletstandfor2to3minutes.Thetypeofoatmealyouchoosewilldeterminethecookingtime.
Unhealthfuleatingleadstofoodaddictions,foodcravings,andovereating.Healthfuleatingofvegetables,fruits,beans,andwhole
grainsleadstoappetitecontrolandsatisfaction.
BlueberryNutOatmeal
SERVES3
INGREDIENTS
1¾cupswater1cupold-fashionedrolledoats1cupgratedapple2tablespoonscurrants(omitfordiabeticandweight-lossdiets)1tablespoongroundflaxseeds1cupfreshorfrozenblueberries6pecanhalves,chopped6walnuthalves,chopped
DIRECTIONS
Inasaucepan,bringwatertoaboilandstirinoats,apple,currants,andflaxseeds.Turnheatdownandsimmerfor5minutes.
Stirinblueberries,pecans,andwalnuts.Removefromheat,cover,andletsitfor2to3minutesbeforeserving.
PERSERVING:CALORIES224;PROTEIN12g;CARBOHYDRATES39g;TOTALFAT7g;SATURATEDFAT0.7g;SODIUM6mg;FIBER6.7g;BETA-CAROTENE34ug;VITAMINC8mg;CALCIUM26mg;IRON1.9mg;FOLATE21ug;MAGNESIUM98mg;ZINC1.3mg;SELENIUM9.9ug
OvernightOatmeal
SERVES3
INGREDIENTS
¼cupraisinsand/orotherchoppeddriedfruits1cupold-fashionedrolledoats2cupsunsweetenedsoy,hemp,oralmondmilk3cupsfreshchoppedfruitsorfrozenmixedberries
DIRECTIONS
Placethedriedfruit,oats,andnondairymilkinacontainer.Coverandrefrigerateovernighttosoften.Inthemorning,mixwithfreshchoppedfruitordefrostedfrozenberries.
PERSERVING:CALORIES289;PROTEIN12g;CARBOHYDRATES52g;TOTALFAT5.6g;SATURATEDFAT0.7g;SODIUM92mg;FIBER8.1g;BETA-CAROTENE597ug;VITAMINC89mg;CALCIUM90mg;IRON3.5mg;FOLATE71ug;MAGNESIUM134mg;ZINC1.8mg;SELENIUM17.4ug
QuickBananaBerryBreakfastToGo
SERVES2
INGREDIENTS
2cupsfreshorfrozenblueberries2bananas,sliced(onlyuseonebananafordiabeticandweight-lossdiets)½cupold-fashionedrolledoats⅓cuppomegranatejuice1–2tablespoonschoppedwalnuts1tablespoonrawsunflowerseeds2tablespoonsdriedcurrants(omitfordiabeticandweight-lossdiets)
DIRECTIONS
Combineallingredientsinasmallmicrowave-proofbowlandheatinthemicrowavefor3minutes.
NOTE:Foron-the-go,combineallingredientsinaresealablecontainerandeatlater,eitherhotorcold.
PERSERVING:CALORIES362;PROTEIN6g;CARBOHYDRATES74g;TOTALFAT7.5g;SATURATEDFAT0.9g;SODIUM5mg;FIBER10.6g;BETA-CAROTENE80ug;VITAMINC15mg;CALCIUM35mg;IRON2.2mg;FOLATE57ug;MAGNESIUM119mg;ZINC1.3mg;SELENIUM11.1ug
QuinoaBreakfastPudding
SERVES4
INGREDIENTS
¾cupquinoa3cupswater5Medjoolor10regular(DegletNoor)dates,pitted2cupsunsweetenedsoy,hemp,oralmondmilk1teaspoonvanilla⅛cupsliveredalmonds⅛cupcoarselygroundwalnuts½cupdriedcurrants1cupfinelychoppedbabyspinach1cupfinelychoppedkaleleaves⅛teaspooncinnamon
DIRECTIONS
Preheattheovento350°F.
Rinsequinoaanddrainthroughafine-screenstrainer.
Inalargesaucepan,bringquinoaand3cupswatertoaboil.Reduceheatandsimmer,uncovered,untilgrainsaretranslucentandthemixtureistheconsistencyofathickporridge,about20minutes.
Inahigh-poweredblender,blenddates,soymilk,andvanilla.Addthismixturetothecookedquinoa.Stirinthenuts,currants,spinach,andkale.
Pourthemixtureintoalightlyoiled9-inchsquarebakingpan,sprinklewithcinnamon,andbakefor30minutes.
Servewarmorcold.
PERSERVING:CALORIES347;PROTEIN13g;CARBOHYDRATES60g;TOTALFAT8.5g;SATURATEDFAT0.9g;SODIUM93mg;FIBER7.5g;BETA-CAROTENE2,418ug;VITAMINC23mg;CALCIUM138mg;IRON5.9mg;FOLATE65ug;MAGNESIUM144mg;ZINC2.1mg;SELENIUM7.1ug
ButternutBlueberryBreakfast
SERVES4
INGREDIENTS
1small(about1pound)butternutsquash,peeled,seeded,andchoppedin½-inchcubes(seeNote)2mediumapples,peeled,cored,andcutintopieces1teaspooncinnamon1teaspoonnutmeg¾cupwater2cupsfrozenwildblueberries½cupchoppedwalnuts½cupcurrantsorraisins(reduceto¼cupfordiabeticandweight-lossdiets)
DIRECTIONS
Placesquash,apples,cinnamon,nutmeg,andwaterinasaucepan.Bringtoaboil,reduceheat,cover,andcookuntiltender,about15minutes,addingmorewaterifneeded.Mashwithapotatomasher,leavingthemixturechunky.
Heatfrozenblueberrieswithwalnutsandraisinsandstirwell.
Topmashedbutternutsquashwithblueberrymixture.
NOTE:Tosavetime,useprecutorfrozenbutternutsquash.
PERSERVING:CALORIES280;PROTEIN6g;CARBOHYDRATES49g;TOTALFAT10.5g;SATURATEDFAT1.1g;SODIUM9mg;FIBER8g;BETA-CAROTENE4,834ug;VITAMINC30mg;CALCIUM96mg;IRON2mg;FOLATE54ug;MAGNESIUM76mg;ZINC0.7mg;SELENIUM1ug
SlowCookerEggplantBreakfast
SERVES4
INGREDIENTS
1mediumeggplant,cutinto½-inchcubes2cupschoppedtomato1½cupscookedgarbanzobeans(chickpeas),or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans1cupchoppedonion1apple,coredandchopped1½cupscarrotjuice1½cupsno-salt-addedorlow-sodiumvegetablebroth6ouncestomatopaste1teaspooncinnamon½teaspoonnutmeg
DIRECTIONS
Ina3.5-,4-,or5-quartcrockpot,combineeggplant,tomatoes,beans,onion,andapple.
Combinecarrotjuice,vegetablebroth,tomatopaste,cinnamon,andnutmeg.Pourovervegetables.
Coverandcookonlow-heatsettingfor7to8hoursinacrockpot.Thisrecipecanalsobemadeonthestovetop.Cookfor1houroverlowheat.
PERSERVING:CALORIES310;PROTEIN18g;CARBOHYDRATES59g;TOTALFAT4.3g;SATURATEDFAT0.9g;CHOLESTEROL6.3mg;SODIUM147mg;FIBER12.9g;BETA-CAROTENE9,784ug;VITAMINC31mg;CALCIUM111mg;IRON4.8mg;FOLATE180ug;MAGNESIUM87mg;ZINC2.5mg;SELENIUM9.8ug
ButternutBreakfastSoup
Foraquickanddeliciousbreakfast,makethisrecipethenightbefore,refrigerate,andthenreheatbeforeserving.
SERVES6
INGREDIENTS
4cupsfrozenbutternutsquash2mediumapples,peeled,seeded,andchopped4cups(packed)kale,toughstemsandcenterribsremovedandleaveschopped,orfrozenkale,chopped1cupchoppedonion2tablespoonsfruit-flavoredvinegarorDr.Fuhrman’sPomegranateVinegar5cupscarrotjuice½cupunsweetenedsoy,almond,orhempmilk½cuprawcashews¼cuphempseeds1teaspooncinnamon½teaspoonnutmeg
DIRECTIONS
Placesquash,apples,kale,onion,vinegar,andcarrotjuiceinasouppot.Bringtoaboil,lowerheat,cover,andsimmerfor30minutesoruntilthekaleisverytender.
Pureehalfofthesoupwiththemilk,cashews,andhempseedsinafoodprocessororhigh-poweredblender.Returnblendedmixturetosouppot.Addcinnamonandnutmeg.
PERSERVING:CALORIES260;PROTEIN8g;CARBOHYDRATES49g;TOTALFAT6.6g;SATURATEDFAT1.3g;SODIUM96mg;FIBER6.7g;BETA-CAROTENE26,447ug;VITAMINC94mg;CALCIUM180mg;IRON3.5mg;FOLATE64ug;MAGNESIUM115mg;ZINC1.5mg;SELENIUM4.5ug
AppleSupreme
SERVES4
INGREDIENTS
6apples,cored,peeled,andchopped,divided2teaspoonscinnamon½cupchoppedwalnuts3dates,pitted2tablespoonsgroundflaxseeds¼cupunsweetenedsoy,almond,orhempmilk½cupraisins½cupold-fashionedoats
DIRECTIONS
Preheattheovento350°F.
Inahigh-poweredblender,combine1cupofthechoppedappleswithcinnamon,walnuts,dates,flaxseeds,andsoymilk.Placeremainingchoppedapplesinabakingdishandcoverwithblendedmixture.Addraisinsandmixwell.Sprinkleoatsontop.Bakefor15minutes.
PERSERVING:CALORIES331;PROTEIN10g;CARBOHYDRATES58g;TOTALFAT11.8g;SATURATEDFAT1.2g;SODIUM13mg;FIBER9.1g;BETA-CAROTENE113ug;VITAMINC10mg;CALCIUM55mg;IRON2mg;FOLATE31ug;MAGNESIUM80mg;ZINC1.1mg;SELENIUM5.6ug
FruityBreakfastSalad
SERVES2
INGREDIENTS
1headBostonlettuce,tornintopieces1cupthinlyslicedfennelbulb1mediumcucumber,peeled,thinlyslicedinrounds,andhalved1apple,peeledandsliced¼cupchoppedwalnuts2apples,peeledandcored1orange,juiced¼teaspooncinnamon
DIRECTIONS
Combinelettuce,fennel,cucumber,apple,andwalnuts.
Blendremainingappleswithorangeandcinnamoninahigh-poweredblenderuntilsmooth.
Pourblendeddressingoversaladandtoss.
PERSERVING:CALORIES273;PROTEIN10g;CARBOHYDRATES45g;TOTALFAT10.4g;SATURATEDFAT1g;SODIUM48mg;FIBER9.5g;BETA-CAROTENE3,271ug;VITAMINC63mg;CALCIUM103mg;IRON2.1mg;FOLATE97ug;MAGNESIUM73mg;ZINC1mg;SELENIUM1.6ug
TuscanTofuScramble
SERVES2
INGREDIENTS
3wholescallions,diced½cupfinelychoppedredbellpepper1mediumtomato,chopped2clovesgarlic,mincedorpressed2cupsfirmtofu,drainedandcrumbledNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest1tablespoonnutritionalyeast
5ouncesbabyspinach,coarselychopped1teaspoonBraggLiquidAminosFreshlygroundpeppertotaste
DIRECTIONS
Inalargeskilletovermedium/highheat,sautéscallions,redpepper,tomato,andgarlicin¼cupwaterfor5minutes.
Addremainingingredientsandcookforanother5minutes.
PERSERVING:CALORIES164;PROTEIN12g;CARBOHYDRATES28g;TOTALFAT2.7g;SATURATEDFAT0.3g;CHOLESTEROL0.1mg;SODIUM218mg;FIBER5.1g;BETA-CAROTENE5,901ug;VITAMINC87mg;CALCIUM202mg;IRON5.3mg;FOLATE355ug;MAGNESIUM112mg;ZINC1.7mg;SELENIUM14.2ug
PolentaFrittata
SERVES6
INGREDIENTS
6clovesgarlic,minced1bunchkale(preferablydinosaur“lacinato,”notcurly)orcollards1teaspoonoreganoNo-saltItalianseasoningblend,adjustedtotaste,or1teaspoonDr.Fuhrman’sMatoZest1teaspoondrymustard¼teaspoonblackpepper3tablespoonsnutritionalyeast1cupcoarselygroundcornmeal(notinstant)
DIRECTIONS
Water-sautégarlicovermediumheat2to3minutes.
Addgreens,oregano,andMatoZestorotherno-saltItalianseasoningblend,andcook5to10minutesoruntilgreensarewilted.
Inaseparatepot,bring4cupsofwatertoaboil.Adddrymustard,pepper,andnutritionalyeast,thenwhiskincornmealandcontinuecookingandwhisking5moreminutes.Reducetheheattolowandstirinthegreens.Cook,stirringanother10minutes(untilawoodenspooncanalmoststandupinthepot).Spreadintoapiepanthathasbeenwipedwithasmallamountofoliveoilandcoolfor2hourstoallowittofirmup.Reheatintheovenbeforeserving.
PERSERVING:CALORIES114;PROTEIN4g;CARBOHYDRATES23g;TOTALFAT0.6g;SATURATEDFAT0.1g;SODIUM17mg;FIBER2.8g;BETA-CAROTENE2,212ug;VITAMINC29mg;CALCIUM50mg;IRON1.5mg;FOLATE171ug;MAGNESIUM27mg;ZINC0.6mg;SELENIUM3.3ug
AM(AvocadoandMango)LettuceWrap
SERVES2
INGREDIENTS
1ripeavocado,peeledandpitted½mango,diced½cuppeeledanddicedcucumber1tomato,diced1tablespoonfreshlimejuice6leavesBostonorromainelettuce
DIRECTIONS
Mashavocadoinasmallbowl.Stirinmango,cucumber,tomato,andlimejuice.
Spreadadollopofavocadomixtureoneachlettuceleafandrollintoawrap.
NOTE:Thisalsoworkswellwithcollardgreenleaves.
PERSERVING:CALORIES281;PROTEIN8g;CARBOHYDRATES36g;TOTALFAT16g;SATURATEDFAT3.1g;SODIUM15mg;FIBER12.9g;BETA-CAROTENE2,908ug;VITAMINC83mg;CALCIUM58mg;IRON1.3mg;FOLATE162ug;MAGNESIUM68mg;ZINC1mg;SELENIUM0.9ug
Antioxidant-RichBreakfastBars
SERVES6
INGREDIENTS
1cupcookedorcannedblackbeans,low-sodiumorno-salt-added1mediumripebanana1cupold-fashionedoats1cupfrozenblueberries,thawed¼cupraisins⅛cuppomegranatejuice2tablespoonsfinelychoppeddates1tablespoonchoppedwalnuts2tablespoonsgojiberries2tablespoonsrawsunflowerseeds2tablespoonsgroundflaxseeds
DIRECTIONS
Preheattheovento275°F.
Pureebeansinafoodprocessororhigh-poweredblender.
Mashbananainalargebowl.Addpureedbeansandremainingingredientsandmixthoroughly.
Lightlywipean8-inchsquarebakingpanwithasmallamountofoliveoil.Spreadmixtureintothepan.Bakefor75minutes.Coolonawirerackandcutintobars.
Refrigerateanyleftoverbars.
PERSERVING:CALORIES188;PROTEIN6g;CARBOHYDRATES35g;TOTALFAT3.9g;SATURATEDFAT0.4g;SODIUM11mg;FIBER6g;BETA-
CAROTENE13ug;VITAMINC10mg;CALCIUM24mg;IRON2.1mg;FOLATE61ug;MAGNESIUM83mg;ZINC1mg;SELENIUM6.8ug
BerryExplosionMuffins
»TaliaFuhrman
Haveyoueverbeenberrycrazy?Imeancrazyforberries!Thehealthbenefitsofberriesareenormous,andtheirrichcolorandjuicyflavorsaredefinitelyworthpiningfor.Strawberries,blueberries,raspberries—thistreathasthemall.
Makes12muffins
INGREDIENTS
1cupwhole-wheatflour½cupalmondflour
1teaspoonbakingpowder2tablespoonsgroundchiaseeds1½cupswhitebeansor1(15-ounce)canno-salt-addedorlow-sodiumwhitebeans,drained10Medjoolor20regular(DegletNoor)dates,pitted2bananas10ouncesfrozenstrawberries,thawedanddivided1teaspoonvanillaextract1teaspoonalmondextract1cupfreshblueberries1cupfreshraspberries
DIRECTIONS
Preheattheovento350°F.
Inalargebowl,combinewhole-wheatflour,almondflour,andbakingpowder.Setaside.
Inacup,mixgroundchiaseedswith½cupwaterandletsituntilitformsagel,about5minutes.Inahigh-poweredblender,combinewhitebeans,pitteddates,banana,halfofthethawedstrawberries(leavingtheotherhalftobeputinthemuffinswhole),chiaseedgel,andvanillaandalmondextracts.Onceblended,combinewiththedrymixtureandstirthoroughlyuntilwellcombined.
Draintheremainingstrawberriesandstirin,alongwiththeblueberriesandraspberries,sotheyareevenlydistributedthroughout.
Linea12-cupmuffinpanwithcupcakepapersand,usingaspoon,scoopinbatter.Bakefor20to25minutesandservewarm.
Tomakecookies,dropbatterbyspoonfulsontoafoil-linedcookiesheetandbakefor10minutesoruntillightlybrowned.
PERSERVING:CALORIES166;PROTEIN6g;CARBOHYDRATES38g;TOTALFAT1g;SATURATEDFAT0.1g;SODIUM4mg;FIBER6.3g;BETA-CAROTENE35ug;VITAMINC15mg;CALCIUM65mg;IRON1.8mg;FOLATE37ug;MAGNESIUM54mg;ZINC0.9mg;SELENIUM8.1ug
MedjooldatesarelargerandsweeterthanthemorecommonDegletNoordates.Theyareknownasthe“kingofdates.”Substitute2Deglet
Noor(regular)datesfor1Medjool.
SALADDRESSINGS
AsIoftensay,“Saladisthemaindish.”Whenitcomestosalads,thinkbigandtopthemwiththerich,deliciousdressingsinthiscookbook.
Insteadoflow-nutrient,refinedoils,mysaladdressingsanddipsuserealfoods,suchasrawalmonds,sesameseeds,othernuts,seeds,andavocadoasthefatsources.Thishigh-nutrientdietisnotafat-freeprogram.Weneedtoeathealthfulfatsthewaynatureintended—inwhole,naturalfoods.Nutsandseedsareidealinsaladdressingsanddips;theyenhancetheabsorptionofnutrientsfromthegreenvegetables.
Usingafoodprocessororhigh-poweredblender,thesehealthfulfatsourcesareblendedtogetherwithotheringredientssuchasfruits,flavoredvinegars,andspicestocreatecreamydressingsanddipsthatyoucanfeelgoodabouteating.Ifyoudonothaveahigh-poweredblender,userawnutbuttersinsteadofwholenutstogetasmoothconsistency.
SALADDRESSINGS–THEEATTOLIVEWAY
Usetheingredientsfromthischartindifferentcombinationstocreateyourownflavorfulandhealthfuldressings.
Recipesrecommendedforaggressiveweight-lossanddiabeticdietsandforpeoplewithmetabolicsyndromearemarkedwith .Toadaptothersaladrecipes,omitdriedfruitfromsalad(notdressing)ingredients.
AlmondBalsamicVinaigrette
ForaWalnutVinaigrette,substitutewalnutsforthealmondsinthisrecipe.
SERVES6
INGREDIENTS
6clovesgarlic,unpeeled½cupwater⅓cupbalsamicvinegar¼cuprawalmondsor⅛cuprawalmondbutter¼cupraisins(reduceto2tablespoonsfordiabeticandweight-lossdiets)1teaspoondriedoregano½teaspoondriedbasil½teaspoononionpowder
DIRECTIONS
Preheattheovento350°F.Roastunpeeledgarlicinasmallbakingdishforabout25minutesoruntilsoft.Whencool,removetheskins.
Blendtheroastedgarlicwiththeremainingingredientsinafoodprocessororhigh-poweredblender.
PERSERVING:CALORIES77;PROTEIN2g;CARBOHYDRATES10g;TOTALFAT3.1g;SATURATEDFAT0.2g;SODIUM6mg;FIBER1g;BETA-CAROTENE13ug;VITAMINC1mg;CALCIUM26mg;IRON0.6mg;FOLATE3ug;MAGNESIUM22mg;ZINC0.2mg;SELENIUM0.5ug
NutritarianCaesarDressing
»ChefJamesRohrbacher
SERVES6
INGREDIENTS
½cuprawcashews6ouncesfirmsilkentofu3largeclovesgarlic,ortotaste2mediumcelerystalks,chopped½cupwater¼cupfreshlysqueezedlemonjuice½teaspoonlow-sodiumwhitemiso2teaspoonsDijonmustard2pittedMedjooldatesor4DegletNoordates1teaspoonkelpgranules2tablespoonsnutritionalyeastFreshlygroundpeppertotaste
DIRECTIONS
Combineallingredientsinahigh-poweredblenderandprocessuntilthemixtureistheconsistencyofconventionalCaesardressing,addingmorewaterorsomesoymilkifneededtoadjustconsistency.Tasteandadjustseasoningsandrefrigerateuntilreadytouse.
Makesabout2½cups.
PERSERVING:CALORIES124;PROTEIN6g;CARBOHYDRATES14g;TOTALFAT6.1g;SATURATEDFAT0.9g;SODIUM79mg;FIBER2.1g;BETA-CAROTENE44ug;VITAMINC6mg;CALCIUM29mg;IRON1.8mg;
FOLATE104ug;MAGNESIUM52mg;ZINC1.2mg;SELENIUM3.5ug
BananaWalnutDressing
SERVES2
INGREDIENTS
2bananas2tablespoonswalnuts2tablespoonsraisins¼cupfruit-flavoredvinegarorDr.Fuhrman’sRieslingReserveVinegar
DIRECTIONS
Blendallingredientsinahigh-poweredblenderorfoodprocessoruntilsmoothandcreamy.
PERSERVING:CALORIES208;PROTEIN3g;CARBOHYDRATES41g;TOTALFAT5.2g;SATURATEDFAT0.6g;SODIUM10mg;FIBER3.9g;BETA-CAROTENE32ug;VITAMINC11mg;CALCIUM26mg;IRON0.9mg;FOLATE31ug;MAGNESIUM50mg;ZINC0.4mg;SELENIUM1.6ug
BlueberryPomegranateDressing
SERVES4
INGREDIENTS
2cupsfreshorfrozenblueberries,thawed½cuppomegranatejuice¼cuprawcashews¼cuprawsunflowerseeds4tablespoonsDr.Fuhrman’sWildBlueberryVinegar
DIRECTIONS
Blendallingredientsinahigh-poweredblenderuntilsmoothandcreamy.
PERSERVING:CALORIES162;PROTEIN4g;CARBOHYDRATES19g;TOTALFAT8.9g;SATURATEDFAT1.3g;SODIUM5mg;FIBER3.3g;BETA-CAROTENE24ug;VITAMINC6mg;CALCIUM21mg;IRON1.5mg;FOLATE32ug;MAGNESIUM59mg;ZINC1mg;SELENIUM6.4ug
Researchhasdemonstratedconsistentbenefitsofnutconsumptiononcoronaryheartdisease.Studiesshowthatsubjectsconsumingnutsregularlyhavea35percentreducedriskofcoronaryheartdisease
comparedtothosewhorarelyeatnutsoravoidthem.NutsreduceLDLcholesterolandcontainothercompoundsincludingphytosterolsthatare
hearthealthy.
GreenVelvetDressing
SERVES4
INGREDIENTS
¾cupwater½cupfreshlemonjuice½cupunhulledsesameseeds¼cupchoppedfreshparsley¼cupchoppedfreshdill¼cuprawcashewsor2tablespoonsrawcashewbutterNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest½tablespoonchoppedfreshtarragon2teaspoonsBraggLiquidAminosorlow-sodiumsoysauce2clovesgarlic,chopped
DIRECTIONS
Blendallingredientsinahigh-poweredblenderuntilsmooth.
PERSERVING:CALORIES243;PROTEIN8g;CARBOHYDRATES16g;TOTALFAT18.4g;SATURATEDFAT2.8g;SODIUM148mg;FIBER3.4g;BETA-CAROTENE790ug;VITAMINC22mg;CALCIUM143mg;IRON2mg;FOLATE46ug;MAGNESIUM57mg;ZINC2mg;SELENIUM1.3ug
GingerAlmondDressing
SERVES3
INGREDIENTS
½cuprawalmondsor¼cuprawalmondbutter¼cupunsweetenedsoy,hemp,oralmondmilk¼cupwater3tablespoonsunhulledsesameseeds3dates,pitted2clovesgarlic½-inchpiecefreshginger,peeledandchopped
DIRECTIONS
Blendallingredientstogetherinahigh-poweredblenderuntilcreamy.Addmorewaterifathinnerdressingisdesired.
PERSERVING:CALORIES238;PROTEIN8g;CARBOHYDRATES15g;TOTALFAT18g;SATURATEDFAT1.7g;SODIUM23mg;FIBER4g;BETA-CAROTENE75ug;VITAMINC1mg;CALCIUM82mg;IRON1.7mg;FOLATE22ug;MAGNESIUM86mg;ZINC1.4mg;SELENIUM2.4ug
TenThousandIslandDressing
SERVES4
INGREDIENTS
½cuprawcashewbutteror1cuprawcashews½cupunsweetenedsoy,almond,orhempmilk2tablespoonsbalsamicvinegar2tablespoonslemonjuice1teaspoondrieddill1teaspoononionpowder½teaspoongarlicpowder3tablespoonstomatopaste2dates,pitted1cucumber¼cupfinelychoppedonion
DIRECTIONS
Inafoodprocessororhigh-poweredblender,blendthecashews,milk,vinegar,lemonjuice,dill,onionpowder,garlicpowder,tomatopaste,dates,andcucumberuntilsmooth.Transfertoasmallbowlandfoldinthefinelychoppedonion.
PERSERVING:CALORIES158;PROTEIN5g;CARBOHYDRATES19g;TOTALFAT8.7g;SATURATEDFAT1.7g;SODIUM119mg;FIBER2.4g;BETA-CAROTENE255ug;VITAMINC9mg;CALCIUM42mg;IRON2mg;FOLATE28ug;MAGNESIUM71mg;ZINC1.4mg;SELENIUM4.6ug
CreamyRoastedGarlicDressing
SERVES4
INGREDIENTS
1bulbgarlic⅔cupunsweetenedsoy,almond,orhempmilk½cuprawalmonds2tablespoonsrawpumpkinseeds1teaspoonDijonmustard2tablespoonsnutritionalyeast¼cupwhitewinevinegar½teaspoonchoppedfreshthyme
DIRECTIONS
Preheatovento350°F.Roastunpeeledbulbinasmallbakingdishforabout25minutesoruntilsoft.Whencool,squeezeoutthesoftcookedgarlic,removinganddiscardingtheskins.
Blendthegarlicwiththenondairymilk,almonds,pumpkinseeds,mustard,nutritionalyeast,andvinegarinahigh-poweredblenderuntilcreamyandsmooth.Stirinthyme.
PERSERVING:CALORIES180;PROTEIN9g;CARBOHYDRATES10g;TOTALFAT12g;SATURATEDFAT1.2g;SODIUM65mg;FIBER4g;BETA-CAROTENE160ug;VITAMINC3mg;CALCIUM80mg;IRON2.7mg;FOLATE171ug;MAGNESIUM94mg;ZINC1.5mg;SELENIUM3.7ug
OrangePeanutDressing
SERVES4
INGREDIENTS
2oranges,peeledandseeded¼cupricevinegar⅛cupnaturalpeanutbutter,nosaltadded,or¼cupunsaltedpeanuts¼cuprawcashewsor⅛cuprawcashewbutter1teaspoonBraggLiquidAminosorlow-sodiumsoysauce¼-inchpiecefreshginger,peeled¼clovegarlic
DIRECTIONS
Blendallingredientsinahigh-poweredblenderuntilsmooth.
PERSERVING:CALORIES134;PROTEIN4g;CARBOHYDRATES12g;TOTALFAT8.1g;SATURATEDFAT1.6g;SODIUM54mg;FIBER2.3g;BETA-CAROTENE47ug;VITAMINC35mg;CALCIUM34mg;IRON0.7mg;FOLATE31ug;MAGNESIUM41mg;ZINC0.7mg;SELENIUM1.7ug
PestoSaladDressing
SERVES8
INGREDIENTS
1½cupschoppedavocado5tablespoonslemonjuice7clovesgarlic4cupslow-sodiumvegetablejuice(Knudsen’sLow-SodiumVeryVeggieJuiceBlendisagoodchoice)No-saltItalianseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest¼cuppinenuts⅓cupfreshbasilleaves
DIRECTIONS
Blendallingredientsinafoodprocessororhigh-poweredblender.
PERSERVING:CALORIES135;PROTEIN2g;CARBOHYDRATES12g;TOTALFAT9.7g;SATURATEDFAT1.2g;SODIUM89mg;FIBER4.4g;BETA-CAROTENE1,103ug;VITAMINC43mg;CALCIUM34mg;IRON1.3mg;FOLATE69ug;MAGNESIUM40mg;ZINC0.9mg;SELENIUM1.2ug
Pinenutscanbeexpensivebuttheyhaveexceptionalnutritionalvalue.Theyarearichsourceofnumeroushealth-promotingantioxidantsandphytochemicals.Theycontainheart-healthyfatsandhavealsobeen
showntohelpcurbandregulateappetite.TheMediterraneanpinenuthasaparticularlyhighcontentofqualityprotein.Itcontains10gramsofproteinperouncecomparedtothe4gramsperounceprovidedbyothervarietiesofpinenuts.Thisfeature
makesthemagoodnutritionalsupplementforathletesandgrowingchildren.Mostcommonlyavailablepinenutsarecone-shapedwitha
darkcolorationatthesmallerend,whereasMediterraneanpinenutsarelongerandsymmetricalatbothends.
Enjoypinenutsasatoppingonyoursalad,blendedinyoursmoothie,inavegetablemedley,orjustbythemselves.
RussianFigDressing
SERVES2
INGREDIENTS
⅓cupno-salt-addedorlow-sodiumpastasauce⅓cuprawalmondsor3tablespoonsrawalmondbutter2tablespoonsrawsunflowerseeds3tablespoonsDr.Fuhrman’sBlackFigVinegar1tablespoonraisinsordriedcurrants
DIRECTIONS
Blendallingredientsinafoodprocessororhigh-poweredblenderuntilsmooth.
NOTE:Doubleortriplethisrecipe.Leftoversmaybestoredandusedforthreedays.
PERSERVING:CALORIES227;PROTEIN8g;CARBOHYDRATES13g;TOTALFAT16.8g;SATURATEDFAT1.4g;SODIUM17mg;FIBER4g;BETA-CAROTENE83ug;VITAMINC5mg;CALCIUM74mg;IRON2mg;FOLATE31ug;MAGNESIUM108mg;ZINC1.3mg;SELENIUM6.3ug
GuacamoleDressing
SERVES4
INGREDIENTS
1ripeavocado,peeled,pitremoved1mediumtomato,chopped½cupchoppedgreenbellpepper2greenonions,chopped¼cupchoppedcilantro1clovegarlic,minced1tablespoonfreshlimejuice1tablespoonnutritionalyeast½teaspoonchilipowderCayennepeppertotaste¼cupunsweetenedsoy,almond,orhempmilk,orasneededtoadjustconsistency
DIRECTIONS
Placeallingredientsinafoodprocessororblenderandprocessuntilmixtureiscreamy.
PERSERVING:CALORIES102;PROTEIN4g;CARBOHYDRATES9g;TOTALFAT7.1g;SATURATEDFAT1g;SODIUM22mg;FIBER4.9g;BETA-CAROTENE618ug;VITAMINC29mg;CALCIUM28mg;IRON1.3mg;FOLATE121ug;MAGNESIUM28mg;ZINC0.7mg;SELENIUM1.8ug
DIPS,CHIPS,ANDSAUCES
Ahealthfulbeandiporsalsawithavarietyofcolorfulrawvegetablesisagreatwaytostartameal.Havingasaladorrawvegetableswithdipatthebeginningofamealfillsyouupandpreventsovereating.Dipsarealsogreatwhenyouarelookingforaquickandcasualdishtobringtoaparty.
Theversatilesaucesinthissectioncanbeusedtoaddflavorwithouttheaddedsaltandsweetenersusuallyfoundinbothhomemadeandstore-boughtsauces.
HEREARESOMEGREATVEGETABLESTOUSEFORDIPPING:
RAWVEGETABLESfennelBelgianendivescherrytomatoesradishesbroccolired,orange,oryellowbellpepperszucchinijicamaromainelettuceleavessnowpeapods
COOKEDVEGETABLESgreenbeansmushroomsturnipscauliflowerasparagus
MakeYourOwnSalt-FreeSeasoningBlend
1teaspoongroundceleryseeds2½teaspoonsmarjoram,crushed
2½teaspoonssummersavory,crushed1½teaspoonsthyme,crushed
1½teaspoonsdriedbasil,crushed1teaspoongarlicpowder
Combineingredientsandkeeponhandtoseasonalltypesofrecipes.
Youcanalsoaddonionpowder,oregano,chilipowder,cumin,orotherfavoriteherbsandseasonings.
BlackBeanandCornSalsa
SERVES6
INGREDIENTS
1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans,drained1½cupsfrozencorn,thawed4mediumfreshtomatoes,chopped½mediumgreenbellpepper,chopped1smallonion,chopped3largegarliccloves,chopped2jalapeñopeppers,seededandchopped(addmoreorlesstoyourtastepreference)¼cupchoppedcilantro2tablespoonsfreshlimejuice½teaspoongroundcumin1teaspoongarlicpowder,ortotaste
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Combinebeansandcorninamixingbowl.
Placefreshtomatoes,pepper,onion,garlic,andjalapeñosinafoodprocessorandpulseuntilchoppedintosmallpieces.Addtobean/cornmixturealongwithremainingingredientsandmixthoroughly.Servewithrawvegetablesorhealthytortillachips.
PERSERVING:CALORIES183;PROTEIN9g;CARBOHYDRATES37g;TOTALFAT1.8g;SATURATEDFAT0.3g;SODIUM52mg;FIBER4.2g;
BETA-CAROTENE569ug;VITAMINC20mg;CALCIUM26mg;IRON1.9mg;FOLATE65ug;MAGNESIUM73mg;ZINC1.2mg;SELENIUM5.6ug
FreshTomatoSalsa
SERVES6
INGREDIENTS
2freshtomatoes,chopped1smallredonion,minced2scallions,minced1clovegarlic,minced½jalapeñopepper,seededandminced3tablespoonschoppedcilantro3tablespoonsfreshlimeorlemonjuice
DIRECTIONS
Inamixingbowl,stirtogetherallingredients.
Serveimmediatelyorrefrigerateinatightlycoveredcontainerforupto3days.
Makes2cups
PERSERVING:CALORIES15;PROTEIN1g;CARBOHYDRATES4g;TOTALFAT0.1g;SODIUM4mg;FIBER0.8g;BETA-CAROTENE228ug;VITAMINC8mg;CALCIUM12mg;IRON0.2mg;FOLATE12ug;MAGNESIUM7mg;ZINC0.1mg;SELENIUM0.2ug
FavoriteGuacamole
SERVES6
INGREDIENTS
2mediumavocados¼cupyellowonions,diced⅔cupRomatomatoes,chopped1clovefreshgarlic,minced1jalapeñopepper,minced,seedsremoved1tablespoonlemonjuice½teaspoongroundcumin¼cupcilantro,choppedDashofblackpepper
DIRECTIONS
Placeallingredientsinalargebowlandmixwell.
PERSERVING:CALORIES132;PROTEIN3g;CARBOHYDRATES10g;TOTALFAT10.3g;SATURATEDFAT2g;SODIUM6mg;FIBER6.3g;BETA-CAROTENE264ug;VITAMINC24mg;CALCIUM19mg;IRON0.3mg;FOLATE43ug;MAGNESIUM29mg;ZINC0.5mg;SELENIUM0.1ug
IslandBlackBeanDip
»ChefChristineWaltermyer
SERVES5
INGREDIENTS
1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans,drained2teaspoonsno-salt-addedsalsa¼cupscallions,minced1½tablespoonsredwinevinegarorDr.Fuhrman’sBloodOrangeVinegarNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest2tablespoonsmincedredonion½cupfinelydicedmango¼cupdicedredpepper1tablespoonfresh,mincedcilantro,forgarnish
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Remove¼cupoftheblackbeansandsetaside.
Placeremainingbeansinablenderorfoodprocessor.Addsalsa,scallions,vinegar,andMatoZestorotherno-saltseasoningblend.Pureeuntilrelativelysmooth.Adjustseasoningstotaste.Transfertoabowlandaddthereservedblackbeans,redonion,mango,andredbellpepper.Mixwellandchillfor1hour.Garnishwithcilantro.Servewithrawvegetables.
Makes2½cups
PERSERVING:CALORIES117;PROTEIN7g;CARBOHYDRATES23g;TOTALFAT0.5g;SATURATEDFAT0.1g;SODIUM40mg;FIBER6.5g;BETA-CAROTENE926ug;VITAMINC22mg;CALCIUM28mg;IRON1.9mg;FOLATE109ug;MAGNESIUM51mg;ZINC0.8mg;SELENIUM1ug
RoastedEggplantHummus
SERVES4
INGREDIENTS
1mediumeggplant,cutinhalf,lengthwise1cupcookedgarbanzobeans*(chickpeas)or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained⅓cupwater4tablespoonsunhulledrawsesameseeds2tablespoonsfreshlemonjuice1tablespoondriedmincedonions4clovesgarlic,finelychoppedDashofpaprika
*Use⅓cupdriedchickpeas;seecookinginstructions.
DIRECTIONS
Bakeeggplantat350°Ffor45minutes.Letcool,thenremoveanddiscardskin.
Blendallingredients,includingbaked,peeledeggplant,inafoodprocessororhigh-poweredblenderuntilsmoothandcreamy.
Servewithassortedrawvegetables.
PERSERVING:CALORIES164;PROTEIN7g;CARBOHYDRATES24g;TOTALFAT5.8g;SATURATEDFAT0.8g;SODIUM9mg;FIBER9g;BETA-CAROTENE30ug;VITAMINC8mg;CALCIUM133mg;IRON2.9mg;FOLATE113ug;MAGNESIUM74mg;ZINC1.6mg;SELENIUM2.9ug
TuscanWhiteBeanDip
SERVES5
INGREDIENTS
1½cupscookedgreatnorthernbeans*or1(15-ounce)canno-salt-addedorlow-sodiumgreatnorthernbeans,drained¼cuppinenuts2clovesgarlic,mincedNo-saltseasoningblend,adjustedtotaste,or1½tablespoonsDr.Fuhrman’sMatoZest1tablespoonbalsamicvinegarorDr.Fuhrman’sBlackFigVinegar1tablespoonfresh,mincedrosemary
¼cupunsalted,unsulfured,driedtomatoes,soakedinlukewarmwateruntilsoft(about1to2hours),thenminced
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Placeallingredients,exceptthedriedtomatoes,inahigh-poweredblenderorfoodprocessor.Processuntilsmoothandcreamy.Adjustseasoningstotaste.Stirinthedriedtomatoes.Chillfor1hourbeforeserving.
ServetoppedwithanextradrizzleofDr.Fuhrman’sBlackFigVinegarandasprinkleofpinenuts.Enjoywithrawvegetables.
Makes2½cups.
PERSERVING:CALORIES127;PROTEIN6g;CARBOHYDRATES16g;TOTALFAT5.1g;SATURATEDFAT0.4g;SODIUM71mg;FIBER4.4g;BETA-CAROTENE375ug;VITAMINC4mg;CALCIUM45mg;IRON2mg;FOLATE59ug;MAGNESIUM50mg;ZINC1mg;SELENIUM2.5ug
Driedordehydratedtomatoesaddflavorandnutritionalvaluetomanydishes.Theymaybeaddeddirectlytosoupsandstews,orsoakedinwatertocoverfor30to60minutes.Includethesoakingwaterinyourrecipessinceitcontainssomeofthenutrientsfromthetomatoes.
Lookforunsulfuredandunsalteddriedtomatoesandunsulfureddriedfruits.Sulfitesarecommonlyaddedtothesefoodsasapreservativeandcolorenhancer.Somepeoplearesensitivetosulfitesandrespondwithadversereactions.Sulfiteshavealsobeenfoundtoaggravateasthmain
childrenandadults.
MushroomWalnutPâté
SERVES4
INGREDIENTS
8garliccloves,unpeeled(1bulb)1teaspoonchiaseeds1cupwalnuts½cupmincedshallots12ouncesmushrooms,chopped2tablespoonsbalsamicvinegarordrysherry1carrot,shredded¼cupchopped,freshparsley1tablespoonchopped,freshthyme½teaspoonblackpepper
DIRECTIONS
Preheattheovento350°F.Roastunpeeledgarlicinasmallbakingdishforabout20minutesoruntilsoft.Whencool,removeanddiscardskins.
Combinechiaseedswith1tablespoonofwaterandletsitforatleast10minutesuntilitformsagel.
Toastwalnutsinadrypan,stirringconstantlyuntillightlybrowned,about3to4minutes.Setaside.
Heat⅛cupwaterinalargepanandwater-sautéshallotsuntilslightlysoftened.Addmushroomsandcookuntiltenderandwaterhasevaporated.Addbalsamicvinegar,usingittoscrapeoffanybitsfromthebottomofpan.Addshreddedcarrot,parsley,thymeandblackpepperandstirtocombine.Continuetocookuntilallliquidisevaporated.
Inafoodprocessor,pulsethewalnutsuntilfinelychopped;addchiaseedgel
andcontinuetoprocessuntilmixturestartstoformaball.Addmushroommixtureandroastedgarlicandpureeuntilsmooth.
Packintoseverallightlyoiledmoldsorsmallbowls.Coverandrefrigeratefor3hoursorovernight.Toserve,loosenedgeswithasharpknifeandinvertontoaplate.Servewithrawveggies.
PERSERVING:CALORIES251;PROTEIN8g;CARBOHYDRATES15g;TOTALFAT19.9g;SATURATEDFAT1.9g;SODIUM21mg;FIBER4.1g;BETA-CAROTENE1,474ug;VITAMINC12mg;CALCIUM68mg;IRON2.2mg;FOLATE60ug;MAGNESIUM65mg;ZINC1.6mg;SELENIUM10.2ug
Herbed“GoatCheese”
»ChefJamesRohrbacher
SERVES8
INGREDIENTS
24ouncesextrafirmlitesilkentofu,divided1cuprawcashews,soakedinwaterovernight⅓cupfreshlysqueezedlemonjuice1teaspoonwhitemiso1teaspoonnutritionalyeast½teaspoonBraggLiquidAminos1shallot,minced1tablespoonfinelychoppedfreshrosemary1tablespoonfinelychoppedfreshthyme1tablespoonfinelychoppedfreshbasil½teaspoondriedtarragon
DIRECTIONS
Inafoodprocessor,place18ouncesofthetofu(reserve1cup),thecashews(drained),thelemonjuice,miso,yeast,andliquidaminosandprocessuntilverysmooth.Addtheremainingtofuandpulseforafewseconds,leavingsometexture,similartofreshgoatcheese.
Transferthemixturetoabowlandstirinthemincedshallotandherbs.Coverandplaceinawarmspotinyourkitchento“age,”2to4hours,andthenrefrigerate.
Makesabout4cups.Willkeepforoneweek,refrigerated.
PERSERVING:CALORIES85;PROTEIN3g;CARBOHYDRATES9g;TOTALFAT4.7g;SATURATEDFAT0.9g;SODIUM24mg;FIBER0.3g;BETA-CAROTENE9ug;VITAMINC1mg;CALCIUM41mg;IRON1.2mg;FOLATE18ug;MAGNESIUM35mg;ZINC0.7mg;SELENIUM5.5ug
Pita/TortillaCrisps
Greatwithpesto,guacamole,orhummus.
INGREDIENTS
100%whole-graintortillasorpitabread
DIRECTIONS
Cutwhole-graintortillasorpitasintosmalltrianglesandheatuntilcrispatalowtemperature(250°F)for15minutes.Oneservingisonepitaoreightchips.
PERSERVING:CALORIES65;PROTEIN3g;CARBOHYDRATES12g;TOTALFAT1g;SATURATEDFAT0.2g;SODIUM127mg;FIBER1.7g;CALCIUM24mg;IRON0.9mg;FOLATE31ug;MAGNESIUM14mg;ZINC0.3mg;SELENIUM7.7ug
Hungeristhebestsauce.Youwillenjoywhatyoueatmorewhenyoudonotovereatorsnackbetweenmealsbecausehungernaturallysensitizesyourtastebudsforyoutogetthemostpleasurefromyournextmeal.
KaleKrinkleChips
Canbeeatenasasnackorusedasatoppingforsaladsorotherdishes.
SERVES4
INGREDIENTS
1bunchkale,toughstemsandcenterribsremoved2tablespoonsnutritionalyeast1teaspoononionpowder1teaspoongarlicpowder⅛teaspoonchilipowder1tablespoonrawcashewbutter¼cupwater
DIRECTIONS
Preheattheovento225°F.
Breakeachkaleleafintotwopieces.
Placeremainingingredientsinalargebowlandwhisktogether.Addkaleleavesandmassagethemixtureintothekale.Spreadthekaleoutonacookiesheetwithoutoverlappingthepieces.Usingparchmentpaperwillpreventstickingandmakeiteasiertoturnthepiecesover.
Bakefor45minutesoruntilcrispyanddry,tossingoccasionallytopreventburning.
PERSERVING:CALORIES46;PROTEIN2g;CARBOHYDRATES6g;TOTALFAT2.2g;SATURATEDFAT0.4g;SODIUM17mg;FIBER0.9g;BETA-CAROTENE3,282ug;VITAMINC43mg;CALCIUM52mg;IRON0.8mg;FOLATE14ug;MAGNESIUM24mg;ZINC0.4mg;SELENIUM1.1ug
Nutritionalyeastisadeactivatedyeastthatprovidesanuttycheesyflavor.Itisavailableinhealthfoodstoresorinthehealthfoodaisleofmany
supermarkets.Nutritionalyeastisdifferentfrombrewer ’syeast,whichisaproductofthebeer-makingindustryandisverybitter.Chooseanutritionalyeastthatisnotfortifiedwithfolicacid.Therehavebeensometroublingstudiesconnectingfolicacidsupplementationwith
breast,prostate,andcolorectalcancers.
BrownCreminiGravy
SERVES8
INGREDIENTS
1mediumonion,thinlysliced6clovesgarlic,minced1cupslicedcreminiorothermushrooms3tablespoonswhole-wheatflour2teaspoonsarrowrootpowderorcornstarch2tablespoonsnutritionalyeast1tablespoonBraggLiquidAminos2cupswater½tablespoonbalsamicvinegar1tablespoonfreshthymeleaves⅛teaspoondriedsage⅛teaspoonblackpepper
DIRECTIONS
Heat⅛cupwaterinamediumsautépan,addonion,garlic,andmushrooms.Sautéuntilonionsaresoftandmushroomshavelosttheirwater.Addtheflour,arrowrootpowder,nutritionalyeast,andaminos.Graduallyaddthewater,stirringconstantly.Whilestirring,bringthegravytoaboilandallowittothicken.Addvinegar,thyme,sage,andblackpepper.
PERSERVING:CALORIES28;PROTEIN2g;CARBOHYDRATES6g;TOTALFAT0.1g;CHOLESTEROL0.1mg;SODIUM99mg;FIBER0.8g;BETA-CAROTENE151ug;VITAMINC3mg;CALCIUM11mg;IRON0.3mg;FOLATE6ug;MAGNESIUM8mg;ZINC0.2mg;SELENIUM3.5ug
Servehotoverbakedspaghettisquashorthinlyslicedstrandsofzucchinithathavebeenlightlyboiled.
TornadoTomatoSauce
SERVES4
INGREDIENTS
1mediumredbellpepper1jalapeñopepperSmallamountofoliveoil3cupsdicedtomatoes,freshorpackagedinBPA-freecartons4unsulfured,unsalteddriedtomatoes,soakedfor30minutesinwarmwatertocover1onion,diced2clovesgarlic,mincedFreshlygroundblackpeppertotaste2tablespoonschopped,freshbasilNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest
DIRECTIONS
Preheatthebroiler.Lightlyrubpepperswitholiveoil.Placepeppersonabakingsheetandplaceonthehighestrackintheoven.Brownpeppersonallsides,turningasneeded.Removefromtheovenandplaceinatightlysealedcontainer.Whenpeppersarecool,cutinhalf,removeanddiscardtheskinsandseeds,andchoptheremainingflesh.
Placethedicedtomatoesanddriedtomatoesalongwithsoakingwaterinablenderandpuree.
Inamediumsaucepan,sautétheonionandgarlicinafewtablespoonsofwateruntiltender,about3minutes.Addtheblackpepper,basil,MatoZestorotherno-saltseasoningblend,pureedtomatoes,andchoppedroastedpeppers.Bringtoaboil,reduceheat,cover,andsimmerforatleast30minutes.Adjust
seasoningstotaste,addingalittlemoreMatoZestifdesired.
Makes4cups
PERSERVING:CALORIES71;PROTEIN9g;CARBOHYDRATES16g;TOTALFAT0.6g;SATURATEDFAT0.1g;SODIUM65mg;FIBER4.1g;BETA-CAROTENE1,806ug;VITAMINC71mg;CALCIUM37mg;IRON1.2mg;FOLATE55ug;MAGNESIUM36mg;ZINC0.6mg;SELENIUM0.5ug
BlueberryBlastSauce
Deliciousservedwithsteamedasparagus,brusselssprouts,orcabbage.
SERVES4
INGREDIENTS
2tablespoonschoppedshallots½teaspoonchoppedgarlic2cupsblueberries,freshorfrozen2tablespoonsDr.Fuhrman’sWildBlueberryVinegar¼teaspoonthyme½cupchoppedwalnuts
DIRECTIONS
Heat2tablespoonsofwaterinaskilletandwater-sautéshallotsandgarlicuntiltender.Addblueberriesandcookuntilsoft,about4minutes,stirringoccasionally.Whilecooking,partiallybreakuptheblueberrieswithaspoon.
Stirinvinegarandthymeandsimmeruntilmixturehasasaucyconsistency,about2minutes.Removefromheatandaddchoppedwalnuts.
PERSERVING:CALORIES141;PROTEIN3g;CARBOHYDRATES12g;TOTALFAT10g;SATURATEDFAT0.9g;SODIUM2mg;FIBER3.1g;BETA-CAROTENE25ug;VITAMINC3mg;CALCIUM25mg;IRON0.8mg;FOLATE22ug;MAGNESIUM29mg;ZINC0.5mg;SELENIUM0.9ug
SesameGingerSauce
SERVES4
INGREDIENTS
⅔cupwater½cuprawtahini2tablespoonsfreshlemonjuice1teaspoonwhitemiso1tablespoonfinelygrated,freshginger2dates,pitted1clovegarlic,pressedPinchofhotpepperflakes
DIRECTIONS
Blendalltheingredientsinafoodprocessororhigh-poweredblender.Addmorewaterifneededtoachievethedesiredconsistency.
NOTE:Servewithsteamedorwater-sautéedvegetables.Thissaucegoeswellwithbokchoy,asparagus,orkale.
PERSERVING:CALORIES189;PROTEIN6g;CARBOHYDRATES13g;TOTALFAT14.4g;SATURATEDFAT2g;SODIUM69mg;FIBER3.3g;VITAMINC4mg;CALCIUM131mg;IRON0.9mg;FOLATE31ug;MAGNESIUM32mg;ZINC1.4mg;SELENIUM0.2ug
MisoisatraditionalJapaneseseasoningproducedbyfermentingrice,barley,and/orsoybeanswithsaltandthefunguskoji.Theresultisathick
pasteusedforsaucesandspreads,vegetabledishes,andsoup.Thecolor,taste,texture,anddegreeofsaltinessdependupontheexact
ingredientsusedandthedurationofthefermentationprocess.Misorangesincolorfromwhitetobrown.Thelightervarietiesareslightlylesssaltyandmellowerinflavor.Useonlyinsmallquantities.Miso
rangesinsodiumfrom180to220mgperteaspoon.
ArugulaPesto
»ExecutiveChefMartinOswald
SERVES6
INGREDIENTS
2clovesgarlic½cupwalnuts¼cupwhitebalsamicvinegar½cupwaterNo-saltseasoningblend,adjustedtotaste,or½tablespoonDr.Fuhrman’sVegiZest½tablespoonnutritionalyeast2cupsarugula2cupsspinach
DIRECTIONS
Addthegarlic,walnuts,vinegar,water,VegiZestorotherno-saltseasoningblend,andnutritionalyeasttoahigh-poweredblenderandblendathighspeed.Turntheblendertolowspeedandaddthearugulaandspinachandblendtoachunkyconsistency.
Youcanusethispestoasadiporitcanbeusedtofinishsoupsoranyofyourfavoritedishes.
PERSERVING:CALORIES84;PROTEIN2g;CARBOHYDRATES5g;TOTALFAT6.4g;SATURATEDFAT0.6g;SODIUM16mg;FIBER1g;BETA-CAROTENE759ug;VITAMINC5mg;CALCIUM34mg;IRON0.8mg;FOLATE35ug;MAGNESIUM29mg;ZINC0.4mg;SELENIUM0.7ug
ChefMartinOswald’sPestoTip:
ImakelargequantitiesofthispestoandusewhatevernutsorgreentopsIhaveinthehouse.Beetgreens,kohlrabigreens,andevencarrottopswill
makeanexcellentpesto.Tomakeyourown,blendtogetheryourchoiceofgreens,somevinegar,
yourfavoritenuts,andsomespiceorseasoningsuchasgarlic,nutritionalyeast,orDr.Fuhrman’sVegiZestorMatoZestseasoning
blends.Youcanusepestotofinishsoupsoranyofyourfavoritedishes.
NutritarianPicklingJuice
»ChefJamesRohrbacher
Thisisanall-purposerecipeforpicklingjuice.Itworkswellwithmostvegetablesandfruitsandisenoughtocoverabout½poundofwhateveryouarepickling.
SERVES4
INGREDIENTS
2clovesgarlic,peeledandcutinhalf½teaspooncorianderseeds1smallhotchili(jalapeño,Serrano,etc.)cutinhalfandseeded⅛teaspoonwholeblackpeppercorns1bayleaf2cupswhitewinevinegarorchampagnevinegar(1cupofeachworkswell)1cupdrywhitewine1¼cupswater
DIRECTIONS
Placewhatevervegetableorfruityouarepicklinginaglassbowlwithalid,alongwiththehalvedgarliccloves,thecorianderseeds,thehalvedchili,thepeppercorns,andthebayleaf.
Putthevinegar,whitewine,andwaterinasmallsaucepan,bringtoaboil,andboilfor1minute.Removefromtheheat,pouroveryourvegetablesorfruitsintheglassbowl,andletcooltoroomtemperature.Coverandrefrigerate.Yourpickledvegetableorfruitwillbereadytoeatin48hours.Keepsintherefrigeratorforthreetofourweeks.
PERSERVING:CALORIES95;CARBOHYDRATES3g;TOTALFAT0.1g;SODIUM13mg;FIBER0.2g;BETA-CAROTENE16ug;VITAMINC3mg;CALCIUM22mg;IRON0.8mg;FOLATE2ug;MAGNESIUM8mg;ZINC0.1mg;SELENIUM0.3ug
SALADS
Thereisaninfinitevarietyofsalads,fromasimplearrangementofleaflettucestointricate5-starrestaurantcreations.Youwillfindthewholerangeinthischapter.Leafygreens,othervegetables,fruits,beans,nuts,andseedsallcometogethertoprovidenourishingfirstcourseandmainmealoptions.Don’tforgettoaddshreddedkale,cabbagebokchoy,onion,fennel,carrots,andbeetstoyoursalad,andlotsoffreshtomato.
GUIDETOSALADGREENS
ARUGULA(ROCKET)Thislettucehaslong,spiked,darkgreenleavesandapepperyflavor.Arugulaiscruciferous,soitisawinnerintermsofnutrientdensity.ItisverypopularinMediterraneancuisine.Useitalonetostanduptotangydressingsandboldflavors,ormixwithotherlettucesasanaccentnote.
BOSTONANDBIBBThesedelicatelettucesaretypesofbutterheadlettuceandgrowinloose,palegreenheads.Bibblettucetendstobesmalleranddarkerwithasweetertaste.Theircup-shapedleavesmakeprettybedsforbean,quinoa,orothersalads.Theyarealsogreatasanalternativetotortillaswhenmakingwraps.Theyrequiregentlehandlingandhaveashortshelflife.
CHICORYANDFRISÉE(CURLYENDIVE)
Thoughthenameschicoryandfriséearesometimesusedinterchangeably,friséegenerallyreferstoacrossbetweenchicoryandgreenleaflettucethatislessbitterthanchicory.Chicoryhasslender,spikyleaveswithabitter,pepperytaste.Friséehasattractive,loose,feathery,yellow-whitetogreenfronds.
ENDIVEEndiveischaracterizedbyaunique,ovalshapewithverypalegreentips.Thetasteisbitterandiscommonlyusedinmixedsalads.Individualleavescanbeusedasscoopsforappetizers.
ESCAROLEThesebroad,curlyleavesareslightlybitter.Youngleavesaregreatforsalads,butmorematureleavesaretypicallyusedforwiltingintosoupsorstews.InItaliancuisine,itisfrequentlypairedwithbeans.
ICEBERGAlthoughicebergisthebestsellinglettuceinAmerica,ithasthelowestnutrientdensityofallthelettuces.Itiscrunchy,buthaslittleflavor.Lookforgreenheadsthataretightlypackedandfeelheavyfortheirsize.
MÂCHE(LAMB’SLETTUCEORCORNSALAD)Mâchecomesinlittlerosettesofdarkgreenleavesattachedingroupsoffourorfiveattheroots.Ithasabitmorebodythanmanylettucesandmixeswellwithothervegetables.Whencleaning,payattentiontothenubofrootsholdingeachrosettetogethersincedirtmayaccumulatethere.
MESCLUNThistermreferstoanymixofloose,tender,babylettuceleaves.LongcommoninFrance,mesclunwasintroducedintheUnitedStatesjustafewdecadesagoandcannowbefoundsoldinbulkorinprepackagedbags.Themixvariesaccordingtoseasonandgrowerbuttypicallycontainsloose-leavedlettuces,frisée,andradicchio.
OAKLEAFThisvarietycomesinbothredandgreenandgrowsasindividual-lobed,soft,andrufflyleaves.Thetasteissweetandmild,comparabletoBostonlettuce.
RADICCHIORadicchiohasdeepred-purpleleaveswithbrightwhiteribs.Itgrowsineithertight,cabbage-likeheadsorcompact,elongatedoneswithtaperedleavesandawhitebulb-likebase.Browningatthebaseisnormal,butavoidspongyheads.Wholeleavescanbeusedtoholddiporsalads.Radicchioalsoholdsupwelltocooking.
REDLEAFANDGREENLEAFTheseloose-leavedlettucesgrowinlarge,openheadswithmanyruffly,deeplycoloredleavesandcrispstems.Lookforcrispleaveswithnobrownedges.Leaflettuceshavemoreflavorthanheadlettuces,andredleafaddsaboldsplashofcolortoasalad.
ROMAINEThiscrisp,slightlybitterlettucehaselongated,narrowleavesthathaveaprominentribthatgivesagoodcrunch.Lookfordarkgreenouterleavesthatlightentowardthecenter.Itisthego-tolettuceforCaesarsaladsandworkswellinalltypesofsaladrecipes.Itkeepswellintherefrigeratorforaweekorlonger.
WATERCRESSThiscruciferous,leafylettuceisthetopscorerintermsofnutrientdensity.Ithasabright,pepperyflavorandworkswellinsaladsaswellaslightlycookedor“wilted”preparations,especiallyAsiansoupsandstir-fries.Usecressassoonaspossible,removinganyyellowedorwiltedleaves.
Foranaddedflavorboost,Iliketoaddunsulfured,unsalteddried
tomatoestomysalads.Justsoakthedriedtomatoesinhotwaterfor30minutes,drain,andslice.
Ifdesired,addthesoakingwatertoasaladdressingorsouprecipe.
MixedGreensandStrawberrySalad
SERVES3
INGREDIENTS
FORTHEDRESSING:¼cuprawcashewsor2tablespoonsrawcashewbutter⅓cupunsweetenedsoy,hemp,oralmondmilk1apple,peeledandsliced2tablespoonsdriedcurrantsorraisins
FORTHESALAD:1head(about6cups)romainelettuce1headiceberglettuce5ounces(about5cups)organicbabyspinach1(12-ounce)bagfrozenstrawberries,defrostedandslicedinhalf
DIRECTIONS
Tomakedressing,blendcashewsorcashewbutterwithsoymilkandappleinahigh-poweredblenderuntilsmooth.Addthecurrantsandblendwell.
Placethelettuceandspinachleavesonaplateandlaythestrawberriesontop.Pourthejuicefromthestrawberriesoverthegreens.
Drizzledressingoverthegreensandberries.
PERSERVING:CALORIES285;PROTEIN11g;CARBOHYDRATES47g;TOTALFAT9.8g;SATURATEDFAT1.8g;SODIUM99mg;FIBER12g;BETA-CAROTENE10,056ug;VITAMINC134mg;CALCIUM188mg;IRON6.7mg;FOLATE416ug;MAGNESIUM160mg;ZINC2.2mg;SELENIUM6.6ug
ShreddedBrusselsSproutsSalad
SERVES4
INGREDIENTS
2clovesgarlic,chopped¾poundbrusselssprouts,cutinto⅛-inchribbons¼cuptoastedwalnuts,chopped(seeNote)2tablespoonsraisinsorcurrants1tablespoonnutritionalyeastFreshlygroundblackpepper
DIRECTIONS
Heat2tablespoonswaterinalargeskilletandsautégarlicfor1minute.Addshreddedbrusselssproutsandcookfor2to3minutes,untilwarmandslightlywilted.Addasmallamountofadditionalwaterifneededtopreventfromsticking.
Removefromtheheatandtosswithchoppedtoastedwalnuts,raisins,andnutritionalyeast.Seasonwithblackpepper.
NOTE:Toastwalnutsinasmallskilletovermediumheatfor2to3minutesuntillightlytoasted.
PERSERVING:CALORIES108;PROTEIN5g;CARBOHYDRATES14g;TOTALFAT5.2g;SATURATEDFAT0.5g;SODIUM24mg;FIBER4.7g;BETA-CAROTENE386ug;VITAMINC73mg;CALCIUM52mg;IRON2.1mg;FOLATE130ug;MAGNESIUM36mg;ZINC0.8mg;SELENIUM2.7ug
AppleBokChoySalad
SERVES4
INGREDIENTS
6cupsfinelychoppedbokchoy1largeapple,shredded1largecarrot,shredded½cupchoppedredonion½cupunsweetenedsoy,hemp,oralmondmilk½cuprawcashewsor¼cuprawcashewbutter¼cupbalsamicvinegar¼cupraisins
1teaspoonDijonmustard
DIRECTIONS
Combinebokchoy,apple,carrot,andchoppedonioninalargebowl.
Blendsoymilk,cashews,vinegar,raisins,andmustardinafoodprocessororhigh-poweredblender.Adddesiredamounttochoppedvegetables.
PERSERVING:CALORIES202;PROTEIN7g;CARBOHYDRATES26g;TOTALFAT8.9g;SATURATEDFAT1.7g;SODIUM89mg;FIBER4g;BETA-CAROTENE1,383ug;VITAMINC20mg;CALCIUM90mg;IRON2.3mg;FOLATE55ug;MAGNESIUM74mg;ZINC1.4mg;SELENIUM4.2ug
SpicedPumpkinSeedCabbageSalad
SERVES4
INGREDIENTS
FORTHEDRESSING:⅓cupunsweetenedsoy,hemp,oralmondmilk1apple,peeledandsliced⅓cuprawcashews2tablespoonsflavoredvinegarorDr.Fuhrman’sSpicyPecanVinegar1tablespoondriedcurrants1tablespoonunhulledrawsesameseeds
FORTHESALAD:2cupsgratedgreencabbage1cupgratedredcabbage1cupgratedsavoycabbage1carrot,peeledandgrated1redbellpepper,thinlysliced¼cupdriedcurrants(omitfordiabeticandweight-lossdiets)4tablespoonsroasted,spicedpumpkinseeds(seeNote)2tablespoonsrawsunflowerseeds1tablespoonunhulledsesameseeds1apple,shredded¼cupchoppedparsley
DIRECTIONS
Inahigh-poweredblender,blenddressingingredientsuntilsmoothandcreamy.
Mixsaladingredientstogetherinalargebowl.Tosswithsaladdressing.Ifdesired,letmarinateovernightintherefrigeratorforasofterandmoreflavorfuldish.
NOTE:Tomakeroasted,spicedpumpkinseeds,combine2cupsrawpumpkinseeds,3tablespoonscashewbutter,½tablespoonapplecidervinegar,1tablespoontomatosauce,andapincheachofchipotlepowder,cayennepepper,cinnamon,andcumin.Bakefor4hoursat125°F.Saveextraroastedspicedpumpkinseedsforanotheruse.
PERSERVING:CALORIES313;PROTEIN14g;CARBOHYDRATES36g;TOTALFAT16.5g;SATURATEDFAT2.8g;SODIUM51mg;FIBER7.8g;BETA-CAROTENE2,308ug;VITAMINC80mg;CALCIUM128mg;IRON5.3mg;FOLATE96ug;MAGNESIUM172mg;ZINC2.7mg;SELENIUM6.5ug
OrangeSesameMicroSalad
SERVES2
INGREDIENTS
½fennelbulb,trimmed1carrot,peeled1celerystalk½smallheadcabbage¼mediumredonion½smallheadcauliflower1(¾-inch)piecedaikonradish,ifdesiredforamorespicysalad1orange,juiced1orange,peeledanddiced1tablespoonfreshlemonjuice¼cuplightlytoastedunhulledsesameseeds
DIRECTIONS
Cutvegetablesintolargepieces.UsingtheS-bladeonafoodprocessor,filltheprocessorbowltonomorethanthree-quartersfull.
Processuntilthevegetablesarethesizeoflargeconfetti,pulsingseveraltimes.Workinbatchesifnecessary.
Combineorangejuice,dicedorange,lemonjuice,andsesameseedsandmixwithchoppedvegetables.
Rawbroccolistalks,greencabbage,beets,bellpeppers,andturnipsmayalsobeused.
NOTE:Portionintocontainersanduseforlunch.Saladwillkeepforseveraldays.Forsomethingdifferent,heataportioninthemicrowavefora
minute.
PERSERVING:CALORIES311;PROTEIN15g;CARBOHYDRATES52g;TOTALFAT9.8g;SATURATEDFAT1.4g;SODIUM174mg;FIBER17.8g;BETA-CAROTENE2,761ug;VITAMINC257mg;CALCIUM396mg;IRON5.4mg;FOLATE302ug;MAGNESIUM152mg;ZINC2.7mg;SELENIUM3.9ug
Onionsofferprotectionagainstdiabetes,heartdisease,andcancer.Theycanevenlowercholesterol.Theirpowersareenhancedwheneatenraw.Choponions,scallions,andshallotsfinelyandusethemonyoursalads.
SuperSlaw
SERVES3
INGREDIENTS
FORTHEDRESSING:½cupsofttofu¼cupsoy,almond,orhempmilk1tablespoonricevinegarorDr.Fuhrman’sRieslingReserveVinegar1tablespoonricevinegarorDr.Fuhrman’sSpicyPecanVinegar3dates,pitted2teaspoonsfreshlemonjuice¼cupchoppedpecans,lightlytoasted
FORTHESLAW:2cupsshreddedapples1cupshreddedrawcabbage1cupshreddedrawbeets1cupshreddedrawcarrots½cupraisinsordriedcurrants(reduceto¼cupfordiabeticorweight-lossdiets)
DIRECTIONS
Blenddressingingredientsinahigh-poweredblender.Combineslawingredientsandtosswithdressing.Topwithtoastedpecans.
PERSERVING:CALORIES277;PROTEIN6g;CARBOHYDRATES52g;TOTALFAT7.7g;SATURATEDFAT0.7g;SODIUM83mg;FIBER7.3g;BETA-CAROTENE3,153ug;VITAMINC19mg;CALCIUM80mg;IRON2mg;FOLATE82ug;MAGNESIUM56mg;ZINC1mg;SELENIUM4.3ug
DijonVinaigretteAsparagus
SERVES4
INGREDIENTS
2poundsasparagus,toughendsremoved½cupwater¼cupbalsamicvinegar¼cupwalnuts½cupraisins(reduceto¼cupfordiabeticandweight-lossdiets)1teaspoonDijonmustard2clovesgarlic,pressed2tablespoonschoppedredonion2tablespoonspinenuts
DIRECTIONS
Placeasparagusinalargeskilletandadd½inchofwater.Bringtoaboil.Reduceheat.Coverandsimmerfor3to5minutesuntilcrisp-tender.
Drainasparagusandarrangeinashallowdish.Combinewater,vinegar,walnuts,raisins,mustard,andgarlicinafoodprocessororhigh-poweredblenderandprocessuntilsmooth.Stirinredonionandpouroverasparagus.Letstandatroomtemperaturefor1to2hoursbeforeserving.
Sprinklewithpinenutsbeforeserving.
PERSERVING:CALORIES207;PROTEIN7g;CARBOHYDRATES28g;TOTALFAT8.1g;SATURATEDFAT0.8g;SODIUM42mg;FIBER6.2g;BETA-CAROTENE1,020ug;VITAMINC14mg;CALCIUM80mg;IRON5.8mg;FOLATE128ug;MAGNESIUM63mg;ZINC1.8mg;SELENIUM5.9ug
Selectasparagusspearsthatarebrightgreen,straight,firm,andbrittle.Choosestalkswithtight,compact,pointedtips.Open,wilted,or
shriveledtipsindicatestalkspasttheirprimethatwillbetoughandstringy.
MarinatedMushroomSalad
SERVES4
INGREDIENTS
2poundsmushrooms,sliced½cupwater¼cupbalsamicvinegar¼cupwalnuts¼cupraisins1teaspoonDijonmustard2clovesgarlic2tablespoonschoppedshallot¼cupchoppedredbellpepper1tablespooncoarselychoppedfreshthymeor1teaspoondriedthyme5ouncesbabyspinach,chopped2ouncesarugula
DIRECTIONS
Heatalargesautépanandsautémushroomsfor2to3minutesuntilslightlysoftened.
Combinewater,vinegar,walnuts,raisins,mustard,andgarlicinafoodprocessororhigh-poweredblender.Mixinshallots,redbellpepper,andthyme.Combinewithsautéedmushroomsandletsitfor20minutes.
Serveontopofchoppedbabyspinachandarugula.
PERSERVING:CALORIES171;PROTEIN11g;CARBOHYDRATES24g;TOTALFAT5.9g;SATURATEDFAT0.6g;SODIUM104mg;FIBER5g;BETA-CAROTENE4,157ug;VITAMINC39mg;CALCIUM99mg;IRON
3.7mg;FOLATE188ug;MAGNESIUM98mg;ZINC1.9mg;SELENIUM22.5ug
SaladofRoastedBeetsandAsparaguswithBlackCherryVinaigrette
»ChefJamesRohrbacher
SERVES4
INGREDIENTS
½cupfruit-flavoredvinegarorDr.Fuhrman’sBlackCherryVinegar1cupwater2teaspoonsarrowrootpowder,dissolvedinanadditional¼cupcoldwater4mediumredbeets4cupssoft-texturedgreenssuchasmâcheorbabyromaine,washed20asparagusspears,cutinto1-inchdiagonalpiecesandblanchedinboilingwaterfor3to4minutes1cupHerbed“GoatCheese,”optional½cupchoppedwalnuts2tablespoonschoppedfreshdillFreshlygroundblackpeppertotaste
DIRECTIONS
Bringthevinegarandthecupofwatertoaboilinasmallsaucepan.Onceboiling,whiskinthearrowroot/coldwatermixtureandletboilfor2minutes,butnolonger,whiskingoccasionally.Removefromtheheatandletvinaigrettecooltoroomtemperature.
Cutoffthetopsandtailsofthebeets,washthoroughly,andplaceinabakingdish.Add½inchofhotwatertothebakingdish,coverwithfoil,androastfor1hourat400°F.Removefromtheoven,removethefoil,andletcooltoroomtemperature.Runthebeetsundercoldwaterandrubofftheskins.Cutinto¼-
inch-thickroundslicesandtosswith¼cupofthevinaigretteinamixingbowl.
Toassemblethesalad,place1cupofthegreens,one-quarteroftheasparaguspieces,andthenthebeetslicesonfourindividualplates.Ifdesired,placeadollopoftheherbed“cheese”oneachbeetslice.Drizzlewithdesiredamountofblackcherryvinaigrette.Sprinklewiththewalnuts,dill,andfreshlygroundblackpepper.
PERSERVING:CALORIES236;PROTEIN11g;CARBOHYDRATES20g;TOTALFAT14g;SATURATEDFAT1.7g;CHOLESTEROL0mg;SODIUM142mg;FIBER6g;BETA-CAROTENE428ug;VITAMINC15mg;CALCIUM97mg;IRON4.3mg;FOLATE189ug;MAGNESIUM93mg;ZINC2mg;SELENIUM4.9ug(includesoptionalHerbed“GoatCheese”)
QuinoaMangoSalad
SERVES4
INGREDIENTS
1cupdryquinoa1cucumber,chopped1ripemango,peeledanddiced,or2freshpeaches,pittedandchopped2pintscherryorgrapetomatoes,halved¼cupfreshbasilleaves,finelychopped2tablespoonsbalsamicvinegar1½cupscookedgarbanzobeans(chickpeas)or1(15-ounce)canlow-sodiumorno-salt-addedgarbanzobeans,drained5ouncesmixedbabygreens
DIRECTIONS
Placequinoainafine-meshsieveandrinseundercoldwaterforafewseconds.
Inasaucepan,bring2cupswatertoaboil.Addquinoaandturndowntheheattolow.Coverandsimmergentlyuntilalltheliquidisabsorbed,about15minutes.
Inalargebowl,combinecookedquinoa,cucumber,mango,tomatoes,basil,vinegar,andchickpeas.
Serveonabedofmixedgreens.
PERSERVING:CALORIES335;PROTEIN15g;CARBOHYDRATES65g;TOTALFAT3.3g;SATURATEDFAT0.4g;SODIUM39mg;FIBER10.6g;BETA-CAROTENE596ug;VITAMINC31mg;CALCIUM173mg;IRON7.7mg;FOLATE210ug;MAGNESIUM175mg;ZINC3.2mg;SELENIUM1.4ug
ThreeBeanMangoSalad
SERVES6
INGREDIENTS
1½cupscookedcannellinibeansor1(15-ounce)canno-salt-addedorlow-sodiumcannellinibeans,drainedandrinsed1½cupscookedkidneybeansor1(15-ounce)canno-salt-addedorlow-sodiumkidneybeans,drained1½cupscookedchickpeas(garbanzobeans)or1(15-ounce)canno-salt-addedorlow-sodiumchickpeas,drained2mangoes,peeled,pitted,andcubed½redonion,finelychopped½redbellpepper,chopped½cupfinelychoppedflatleafparsley½cupwater⅓cupcidervinegar¼cuprawalmondsor⅛cuprawalmondbutter¼cupraisins2teaspoonswholegrainmustard½teaspoondriedoregano10ouncesmixedgreens
DIRECTIONS
Inalargebowl,mixthebeans,mangoes,onion,bellpepper,andparsley.
Blendwater,vinegar,almonds,raisins,mustard,andoreganoinahigh-poweredblenderuntilsmooth.Adddressingtobeansandtosstocoat.
Chillbeansintherefrigeratorforseveralhours,toallowbeanstosoakuptheflavorofthedressing.
Serveontopofmixedgreens.
PERSERVING:CALORIES307;PROTEIN15g;CARBOHYDRATES55g;TOTALFAT5g;SATURATEDFAT0.5g;SODIUM44mg;FIBER12.5g;BETA-CAROTENE780ug;VITAMINC45mg;CALCIUM136mg;IRON5.1mg;FOLATE235ug;MAGNESIUM106mg;ZINC2.3mg;SELENIUM3.9ug
WarmBraisedBelgianEndiveSaladwithRaspberryVinaigrette
»ChefJamesRohrbacher
SERVES4
INGREDIENTS
½cupfruit-flavoredvinegarorDr.Fuhrman’sRedRaspberryVinegar1cupwater2teaspoonsarrowrootpowder,dissolvedinanadditional¼cupcoldwater⅓cupchoppedcarrots⅓cupchoppedonions⅓cupchoppedcelery2tablespoonswhitewine8headsBelgianendive,cutinhalflengthwise4bloodorangesornaveloranges,pithandrindremoved,andcutinto¼-inchwheels1cupHerbed“GoatCheese”½cupchoppedblackwalnuts(orregularwalnuts)Freshlygroundblackpepper
DIRECTIONS
Tomaketheraspberryvinaigrette,bringtheRedRaspberryVinegarorotherfruit-flavoredvinegarandthecupofwatertoaboilinasmallsaucepan.Onceboiling,whiskinthearrowroot/coldwatermixtureandletboilfor2minutes,butnolonger,whiskingoccasionally.Removefromtheheatandletcooltoroomtemperature.
Inawide-bottomedsaucepan,lightlycaramelizethecarrots,onions,andcelery
inthewhitewine.Addtheendivehalves,cutsidedown,one-quarteroftheraspberryvinaigrette,andwatertocover.Coverandsimmer15minutesoruntiltender.Addtheorangeslicestothepan,cover,andcookfor2minutes,justtowarmtheorangeslices.ArrangeBelgianendivehalvesand4orangeslicesonfourindividualplates.Topeachwithadollopofherb“cheese.”Drizzlewithdesiredamountoftheraspberryvinaigretteandsprinklewiththeblackwalnutsandfreshlygroundblackpepper.
PERSERVING:CALORIES386;PROTEIN11g;CARBOHYDRATES23g;TOTALFAT14g;SATURATEDFAT1.3g;SODIUM87mg;FIBER6.9g;BETA-CAROTENE870ug;VITAMINC44mg;CALCIUM92mg;IRON2.1mg;FOLATE74ug;MAGNESIUM86mg;ZINC1.5mg;SELENIUM5ug
JamaicanJerkVegetableSalad
SERVES4
INGREDIENTS
⅛teaspoondriedthyme⅛teaspoondriedcinnamon⅛teaspoongroundallspice⅛teaspoongroundblackpepper⅛teaspoongroundredcayennepepper2cupssliced(⅛inchthick)zucchini1mediumonion,cutinto⅛-inchslices1largeredbellpepper,cutinto¼-inchslices2largeportobellomushrooms,cutinto¼-inchslices2tablespoonsbalsamicvinegar2mangoes,chopped,divided10ouncesmixedbabygreens
DIRECTIONS
Combinefirstfiveingredientsinalargeziplockplasticbag.Addzucchini,onion,bellpepper,mushrooms,andvinegar.Sealandshakewelltocoat.
Lightlyoilalargenonstickskillet.Addvegetablemixtureandsautéfor5minutesoruntilvegetablesaretender,addingasmallamountofwaterifnecessarytopreventfromsticking.Add½cupofthechoppedmangoandcontinuecookingforanother2minutes.Removefromheat.
Servevegetablesonabedofmixedgreens,toppedwithremainingchoppedmango.
PERSERVING:CALORIES118;PROTEIN3g;CARBOHYDRATES28g;
TOTALFAT0.7g;SATURATEDFAT0.2g;SODIUM24mg;FIBER5g;BETA-CAROTENE1,095ug;VITAMINC85mg;CALCIUM68mg;IRON1.2mg;FOLATE118ug;MAGNESIUM40mg;ZINC0.7mg;SELENIUM1.8ug
Chickpea“Tuno”Salad
»ChefJamesRohrbacher
Thiseasy-to-makemocktunasaladisdeliciousandconvenienttotaketoworkplacedontopofagreensalad.
SERVES5
INGREDIENTS
3cupscookedchickpeasor2(15-ounce)cansno-salt-addedorlow-sodiumchickpeas,drained1cuprawalmonds,preferablyblanched(seeNote)2tablespoonslemonjuice,ormoretotaste1teaspoonkelpgranules1(12.3-ounce)packagefirmlitesilkentofu3tablespoonswhitewineorchampagnevinegar½teaspoondrymustardpowder2tablespoonsnutritionalyeast3teaspoonsDijonmustard2mediumcelerystalks,diced4greenonions,minced⅓cupredbellpepper,minced¾cupfrozenpeas,thawedFreshlygroundblackpepper
DIRECTIONS
Inafoodprocessor,pulsethechickpeasandalmondsuntilcoarselychopped.Addthelemonjuiceandkelppowderandpulseafewmoretimes.Transfertoa
largemixingbowl.
Placethetofu,vinegar,drymustard,yeast,andmustardinahigh-poweredblenderandblenduntilverysmooth.Addtothemixingbowlwiththechickpeamixture,alongwiththecelery,greenonions,redpepper,peas,andblackpepper.Mixthoroughly.
Coverandrefrigerateforatleast30minutestolettheflavorsminglebeforeserving.
NOTE:Almondscanbeblanchedtoremovetheskins.Insomerecipes,youmaynotwanttheskinsbecausetheywillaffectthecolorandtextureofthedish.Toblanchyourownalmonds,placetheminboilingwaterfor1minute,drain,andrinsewithcoldwater.Holdingthealmondbetweenyourthumbandfinger,squeezetoslidetheskinoff.
PERSERVING:CALORIES358;PROTEIN19g;CARBOHYDRATES37g;TOTALFAT16.2g;SATURATEDFAT1.2g;SODIUM137mg;FIBER13.1g;BETA-CAROTENE465ug;VITAMINC20mg;CALCIUM186mg;IRON4.7mg;FOLATE278ug;MAGNESIUM122mg;ZINC2.5mg;SELENIUM4.2ug
BelugaLentilEscabeche
»ExecutiveChefMartinOswald
EscabecheisadishofSpanishorigininwhichthefoodismarinatedinanacidicmixturebeforeserving.
SERVES4
INGREDIENTS
½cupwater½cupwhitebalsamicorchampagnevinegar1clovegarlic1tablespoonfennelseedsPinchofchiliflakes2parsnips,peeledandslicedverythinly1redbellpepper,seededandsliced1cupbelugalentils,cooked2cupsarugula1carrot,dicedfinely1tablespoonunsulfured,driedfruit,suchasblueberries,cherries,orcurrants2tablespoonsrawsunflowerseeds
DIRECTIONS
Combinewater,vinegar,garlic,fennelseeds,andchiliflakesinapotandbringtoaboil.Takethemixtureofftheheatandaddthethinlyslicedparsnipandredbellpepper.Coolatroomtemperaturefor1hour,thenrefrigerateandcoolforanadditionalhour.
Laytheparsnipandredpeppersaroundalargeplateandsprinklewithlentils,
arugula,carrot,driedfruit,andsunflowerseeds.
PERSERVING:CALORIES154;PROTEIN6g;CARBOHYDRATES30g;TOTALFAT1.1g;SATURATEDFAT0.1g;SODIUM31mg;FIBER8.4g;BETA-CAROTENE1,409ug;VITAMINC15mg;CALCIUM84mg;IRON2.8mg;FOLATE148ug;MAGNESIUM56mg;ZINC1.2mg;SELENIUM3.2ug
WildRodeoSalad
SERVES6
INGREDIENTS
6earsofcorn,husked,or3cupsfrozencorn,thawed1½cupscookedpintobeans*or1(15-ounce)canno-salt-addedorlow-sodiumpintobeans,drained1½cupscookedblackbeans*)or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans,drained1redbellpepper,chopped5scallions,chopped½jalapeñopepper,seededandchopped
2limes,juiced3tablespoonsricevinegar1teaspoongroundcumin1tablespoonchilipowder2clovesgarlic,minced1teaspoonoregano
*Use½cupofeachtypeofdriedbeans;seecookinginstructions.
DIRECTIONS
Ifusingfreshcornonthecob,steamfor7minutesoruntiltender,drain,cool,andcutkernelsoffthecob.
Combinebeans,corn,pepper,andscallionsinalargebowl.Inanotherbowl,combinetheremainingingredientsandstirwelltoblendthoroughly.Pouroverbeanmixture.
PERSERVING:CALORIES212;PROTEIN11g;CARBOHYDRATES42g;TOTALFAT1.9g;SATURATEDFAT0.3g;SODIUM30mg;FIBER11.8g;BETA-CAROTENE615ug;VITAMINC42mg;CALCIUM63mg;IRON3mg;FOLATE194ug;MAGNESIUM90mg;ZINC1.4mg;SELENIUM4.1ug
TacoSaladwithGuacamoleDressing
SERVES4
INGREDIENTS
FORTHEDRESSING:1ripeavocado,peeled,pitremoved1mediumtomato,chopped½cupchoppedgreenbellpepper2greenonions,chopped¼cupchoppedcilantro1clovegarlic,minced1tablespoonfreshlimejuice1tablespoonnutritionalyeast½teaspoonchilipowderCayennepeppertotaste¼cupunsweetenedsoy,almond,orhempmilk,orasneededtoadjustconsistency
FORTHESALAD:2earsofcorn,husked,or1cupfrozencorn,thawed12ouncesromainelettuce1redpepper,diced1greenpepper,diced½cupdicedredonion¼cupcilantroorparsley1½cupscookedblackbeans*or1(15-ounce)canlow-sodiumorno-salt-addedblackbeans,drained
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Ifusingfreshcornonthecob,steamfor7minutesoruntiltender,drain,cool,andcutkernelsoffthecob.
Blendalldressingingredientsinapowerfulblenderuntilsmooth.
Combinesaladingredientsandtosswithdressing.
NOTE:TheSpicedSweetPotatoCornbreadgoeswellwiththissalad.
PERSERVING:CALORIES240;PROTEIN11g;CARBOHYDRATES38g;TOTALFAT7.6g;SATURATEDFAT1.1g;SODIUM31mg;FIBER13.2g;BETA-CAROTENE4,213ug;VITAMINC118mg;CALCIUM79mg;IRON3.5mg;FOLATE292ug;MAGNESIUM91mg;ZINC1.6mg;SELENIUM1.8ug
WiltedArugulaMilanese
SERVES4
INGREDIENTS
2mediumfennelbulbs,coredandcutinto¼-inch-thickslices1largeredonion,cutinto⅛-inch-thickslices3clovesgarlic,minced½cuporangejuice,freshlysqueezed5ouncesarugula¼cuppinenuts,toasted(seeNote)
DIRECTIONS
Heat⅛cupwaterinalargeskilletandwater-sautéthefennelandredonionuntiltender,about7to10minutes.Addthegarlicandadditionalwater,ifneeded,andcookuntilgarlicisfragrant,about30seconds.Addtheorangejuiceandstirtocombine.
Placearugulainalarge,shallowservingbowl.Pourthehotfennelmixtureoverthearugulaandtosstocombineandtoslightlywiltthearugula.
Chophalfofthetoastedpinenutsandsprinkleoverthearugulamixturewiththeremainingwholepinenuts.Serveimmediately.
NOTE:Lightlytoastpinenutsinapanovermediumheatfor3minutes,shakingpanfrequently.UseMediterraneanpinenutsifavailable.Seebox.Slicedalmondsmaybesubstituted.
PERSERVING:CALORIES132;PROTEIN4g;CARBOHYDRATES18g;TOTALFAT6.4g;SATURATEDFAT0.5g;SODIUM72mg;FIBER5g;BETA-CAROTENE517ug;VITAMINC37mg;CALCIUM129mg;IRON2mg;FOLATE83ug;MAGNESIUM65mg;ZINC1mg;SELENIUM1.5ug
Crazy-For-KaleSaladwithDijonPumpkinSeedDressing
»TaliaFuhrman
SERVES6
INGREDIENTS
FORTHEDRESSING:¼cuprawpumpkinseeds1cupwater¼cuplemonjuice1tablespoonplus1teaspoonno-saltseasoningblend,adjustedtotaste,orDr.Fuhrman’sMatoZest2teaspoonsDijonmustard1teaspoonBraggLiquidAminos½teaspoongarlicpowder4Medjoolor8regular(DegletNoor)dates,pitted
FORTHESALAD:1bunchkale,toughstemsandcenterribsremoved,finelychopped1redbellpepper,chopped1mediumonion,diced1cupfreshorfrozenandthawedcornkernels1cupcherrytomatoes,halved1cucumber,chopped½cuppinenuts(seeNote)½cupraisinsorcurrants(omitfordiabeticorweight-lossdiets)2tablespoonshulledhempseeds
DIRECTIONS
Bakepumpkinseedsat225°Ffor15minutesoruntillightlytoasted.Placepumpkinseedsandremainingdressingingredientsinahigh-poweredblenderandblenduntilsmooth.Addmorewaterasneededtoreachdesiredconsistency.
Placechoppedkaleinalargebowland“massage”1cupofthedressing(ormoreifdesired)intothechoppedkaleleaves.Letthekalemarinateinthedressingfor10to15minutestoallowtheflavorsofthedressingtosoakintothekaleleaves.
Addtheremainingsaladingredientstothebowlofmarinatedkaleandmixwell.
NOTE:UseMediterraneanpinenutsifavailable.Seebox.Slicedalmondsmaybesubstituted.
PERSERVING:CALORIES282;PROTEIN8g;CARBOHYDRATES42g;TOTALFAT12.6g;SATURATEDFAT1.3g;SODIUM107mg;FIBER6.5g;BETA-CAROTENE2,904ug;VITAMINC69mg;CALCIUM102mg;IRON3.3mg;FOLATE54ug;MAGNESIUM104mg;ZINC1.9mg;SELENIUM1.2ug
WarmSpicedButternutSquashSaladwithWinesapApples
»ExecutiveChefMartinOswald
SERVES4
INGREDIENTS
FORTHEDRESSING:1clovegarlic1tablespoonchoppedshallots2tablespoonsapplecidervinegar1tablespoonDijonmustard½cupunsweetenedapplejuiceorwater
2tablespoonsrawalmondbutter1Medjooldateor2regulardates,pitted½cupparsley6sageleaves
FORTHEBUTTERNUTSQUASH:12ouncesbutternutsquash,peeledandcutinto¾-inchdice1tablespoondatesugar,optionalPinchofgroundcinnamonPinchofgroundclovesPinchofgroundallspicePinchofcayenne½cupunsweetenedapplejuice
FORTHESALAD:4tablespoonsrawpumpkinseeds2apples(Winesaporotherlocalapple),diced2tablespoonschopped,driedapples2tablespoonsredonions,sliced3cupsspinach,sliced3cupskale,slicedverythinly
DIRECTIONS
Combinedressingingredientsinahigh-poweredblender.Blendathighspeeduntilcombined.
Preheattheovento350°F.
Toroastthebutternutsquash,mixthesquashwiththedatesugar,cinnamon,cloves,allspice,cayenne,andapplejuice.Placethemixtureinabakingpan,coverwithfoil,androastuntilcaramelizedbutstillfirmwhenaforkisinserted,about15minutes,stirringhalfwaythroughcookingtime.
Whilethesquashisroasting,combinepumpkinseeds,apples,driedapples,
onions,spinach,andkaleinabowl.
Removesquashfromtheovenandcombinewithdressing.Pouroverthesalad,mixtocombine,andserveimmediately.
PERSERVING:CALORIES271;PROTEIN9g;CARBOHYDRATES45g;TOTALFAT9.4g;SATURATEDFAT1.3g;SODIUM147mg;FIBER6.1g;BETA-CAROTENE9,915ug;VITAMINC99mg;CALCIUM185mg;IRON4.6mg;FOLATE107ug;MAGNESIUM146mg;ZINC1.7mg;SELENIUM1.9ug
Thissaladshineswithallthegreatproducethefallseasonhastooffer.Whencookingthebutternutsquashpieces,youwanttolightlybrownthemonallsidestoreleasetheirnaturalsugar;alsoastheyturncolor,checkrepeatedlyfordonenessbypokingthemwithaforkorknife.Alittleresistancewheninsertingtheforkwillguaranteeagood“bite”andlotsofsmilingfaces.Inplaceofbutternutsquashyoucanusesweetpotatoes,parsnip,delicatasquash,acornsquash,orbuttercupsquash.
Ginger-PoachedButternutSquashSaladwithWarmGingerRaisinDressing
»ChefJackHunt
Theleftoverbrothcanbesavedforadelicioussoupthenextday!
SERVES4
INGREDIENTS
3cupslow-sodiumorno-salt-addedvegetablestock½bunchcelery,washed,trimmed,anddiced½yellowonion,trimmed,peeled,anddiced1redFresnochiliorjalapeño¼cupfinelymincedginger½largebutternutsquash,washed,peeled,andcutinto1-inchhalf-moons2tablespoonsricewinevinegar¼cupraisinsorotherunsulfureddriedfruit½bunchdino/lacinatokale,de-stemmed,washed,andfinelychopped1cupbeansprouts½pintcherrytomatoes1cupbasilandmintleaves2tablespoonschoppedgarlic¼cuprawcashews,lightlytoasted,coarselychopped
DIRECTIONS
Placevegetablestockinahigh-sidedpotandaddcelery,onion,garlic,chili,andginger.Bringtoaboil,thenreducetoaverylowsimmer(under180°F).
Simmerfor5minutes,thenaddthebutternutsquash.Placealidonthepotandpoachslowlyfor20to30minutes.Removesquashwithaslottedspoon,placeonaplate,andkeepwarm.Reservethebrothandremainingcookedvegetables.
Pour½cupofthebrothintoasmallbowlandaddthericewinevinegarandraisinstoallowtheraisinstoplumpandabsorbsomebroth.
Placethekale,sprouts,tomatoes,herbs,and½cupofcookedvegetables(fromthebroth)intoalargemixingbowl.
Pureetheraisinmixturewithanimmersionblenderorhigh-poweredblender.Adddesiredamounttokalesalad.
Placethesaladonlargeplates,topwiththepoachedsquash,andgarnishwithcashews.
PERSERVING:CALORIES268;PROTEIN13g;CARBOHYDRATES49g;TOTALFAT6.2g;SATURATEDFAT1.2g;SODIUM110mg;FIBER7.7g;BETA-CAROTENE13,358ug;VITAMINC110mg;CALCIUM227mg;IRON4.3mg;FOLATE129ug;MAGNESIUM146mg;ZINC1.6mg;SELENIUM3.9ug
Chewinggreenvegetablesverywellreleasesmoreoftheiranticancercompounds.Ifyoumixsomerawcabbage,kale,arugula,orwatercress
inyoursaladandchewwell,itwillactuallyincreasethenutrientsreleasedfromthecookedgreensyouconsumeinthesamemeal.
SOUPSANDSTEWS
Soupsplayabigroleinmydiet-style.Whenvegetablesaresimmeredinsoup,allthenutrientsareretainedintheliquidandthegentleheatpreventsnutrientloss.
Soupsandstewsarecookedat212°F,theboilingpointofwater.Cookingatthislowtemperatureinwaterishealthfulbecausecookingby-productscalledacrylamidesarenotformed.Acrylamidesarecompoundsthatcancausegeneticmutations,increasingtheriskofcancer.Theyareformedduringhigh-temperaturecookingsuchasfrying,baking,roasting,andgrilling.Steamedorboiledfoods,ontheotherhand,donotcontainthesecompounds.
Itiseasytoincorporateavarietyofgreenleafyvegetables,mushrooms,onions,beans,andotherhealthyingredientsallinonepot.Abigadvantagetomakingsoupsandstewsisthattheymakegreatleftovers.Iliketomakealargepotofsoupfordinnerandthenhavelunchforseveraldays.Soupsgenerallykeepwellforuptofivedaysintherefrigeratorandcanbefrozeninindividualcontainersiflongerstorageisdesired.
Tomakea“cream”soup,rawcashews,pinenuts,almonds,orhempseedscanbeblendedintothesouptoprovideacreamytextureandrichflavor.Inmanyofmyrecipes,aportionofthecookedsoupisremovedfromthepotandblendedwithrawnutsorseeds.Thisblendedportionisthenaddedbacktothepot.Ifyouareallergictonutsorseeds,youcanjustblendaportionofthesoupwithoutaddingthenuts.Itwillstillgiveyouacreamytexture.
Iusevegetablejuices,suchascarrotjuice,forthebaseofmanyofmysoups.Formaximumflavor,usefreshlyjuicedcarrotjuice.Freshjuicefromorganiccarrotstastesthebest.Ifyouareshortontime,store-bought,refrigerated,bottledcarrotjuicecanbeused.Homemadeorpurchasedno-salt-
addedorlow-sodiumvegetablebrothisalsousedinsomesouprecipes.Asageneralguideline,donotuseastore-boughtvegetablebroththathasmorethan200mgofsodiumperonecupserving.
SOUPSANDSTEWS–THEEATTOLIVEWAY
Onceyougetthegeneralidea,youcanmixandmatchingredients.
Startwithabasesuchascarrotjuice,tomatojuice,orlow-sodiumorno-salt-addedpreparedbroth.Addsomeleafygreens,amemberoftheonionfamily,someflavoringlikeVegiZest,andanyothervegetablesthatyouhaveonhand.Don’tforgetthebeans.Createall-newsoupsbymatchingupdifferentitemsfromthecolumnsinthechartbelow.
HomemadeVegetableBroth
SERVES8
INGREDIENTS
2mediumonions,chopped1cupfinelychoppedscallions4carrots,chopped2stalkscelery,chopped2cupsmushrooms,chopped2mediumtomatoes,chopped3clovesgarlic,peeledandhalvedcrosswise3bayleaves1cupchoppedfreshdill½cupchoppedfreshparsley6wholeblackpeppercorns1teaspoondriedoregano14cupswater
DIRECTIONS
Placeallingredientsinalargepotandbringtoaboil.Reduceheatandsimmerforatleast1hour.Skimanddiscardanyfoamfromsurface.
Strainthebroth,discardthebayleaves,butreservethevegetablestoeatseparatelyorpureethemandusetothickensoupsorsauces.
Useinsouprecipesinsteadofstore-boughtvegetablebroth.Canbefrozeninsmallcontainers;willkeepfrozenuptosixmonths.
PERSERVING:CALORIES43;PROTEIN3g;CARBOHYDRATES9g;TOTALFAT0.3g;SATURATEDFAT0.1g;SODIUM49mg;FIBER2.8g;
BETA-CAROTENE3,178ug;VITAMINC20mg;CALCIUM57mg;IRON1mg;FOLATE33ug;MAGNESIUM23mg;ZINC0.4mg;SELENIUM2.7ug
AcornSquashStewwithBrusselsSprouts
SERVES4
INGREDIENTS
1smallonion,chopped6clovesgarlic,minced1smallfennelbulb,trimmed,cored,andthinlysliced2cupsacornsquash,peeledandcutinto¾-inchpieces8ouncesbrusselssprouts,trimmedandhalved4cupslow-sodiumorno-salt-addedvegetablebroth2tablespoonsfreshsage,crushed1tablespoonfreshrosemary,crushed,or1teaspoondriedrosemary,crushed1apple,coredandcoarselychopped6dried,unsulfuredapricots,finelychopped1½cupscookedredkidneybeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained1tablespoonsherryvinegarorbalsamicvinegarFreshlygroundpeppertotaste
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Heat⅛cupwaterinalargepot,addonionandgarlic,andwater-sautéuntiltender,about4minutes.Addfennel,squash,brusselssprouts,broth,sage,androsemary.Bringtoboiling,reduceheat.Coverandsimmer,about10minutesoruntilvegetablesarenearlytender.
Addappleandapricots.Cookcovered,about5minutesmoreorjustuntilbrusselssproutsaretender.Addbeansandvinegarandheatthrough.Season
withpepper.
PERSERVING:CALORIES246;PROTEIN15g;CARBOHYDRATES48g;TOTALFAT2.3g;SATURATEDFAT0.6g;SODIUM124mg;FIBER11.8g;BETA-CAROTENE532ug;VITAMINC69mg;CALCIUM126mg;IRON4.5mg;FOLATE156ug;MAGNESIUM86mg;ZINC1.5mg;SELENIUM3.4ug
Makeavegetable-beansoupontheweekendandyoucanuseitforluncheverydayforthewholeweek.
BlackForestCreamofMushroomSoup
SERVES5
INGREDIENTS
2poundsmixed,freshmushrooms(button,shiitake,cremini),sliced¼inchthick2clovesgarlic,mincedorpressed2teaspoonsherbesdeProvence5cupscarrotjuice(5poundscarrots,juiced)3cupsunsweetenedhemp,soy,oralmondmilk,divided2carrots,coarselychopped2mediumonions,chopped¾cupfreshorfrozencornkernels1cupchoppedcelery3leeks,cutin½-inch-thickroundsNo-saltseasoningblend,adjustedtotaste,or¼cupDr.Fuhrman’sVegiZest¼cuprawcashews1tablespoonfreshlemonjuice1tablespoonchoppedfreshthyme2teaspoonschoppedfreshrosemary3cupscookedwhitebeans*(northern,navy,cannellini)or2(15-ounce)cansno-salt-addedorlow-sodiumwhitebeans,drained5ouncesbabyspinach¼cupchoppedfreshparsley,forgarnish
*Use1cupdriedbeans;seebeancookinginstructions.
DIRECTIONS
Inalargesouppot,bringthecarrotjuice,2½cupsofthemilk,carrots,onion,corn,celery,leeks,andVegiZestorotherno-saltseasoningblendtoaboil.Addthemushrooms,garlic,andherbesdeProvence.Reducetheheatandsimmeruntilthevegetablesaretender,about30minutes.
Inafoodprocessororhigh-poweredblender,pureethecashewsandremaining½cupmilk.Addhalfofthesoupliquidandvegetables,thelemonjuice,thyme,androsemary.Blenduntilsmoothandcreamy.
Returnthepureedsoupmixturetothepot.Addthebeans,spinach,andsautéedmushrooms.Heatuntilthespinachiswilted.Garnishwithparsley.
PERSERVING:CALORIES305;PROTEIN18g;CARBOHYDRATES53g;TOTALFAT5.1g;SATURATEDFAT0.9g;SODIUM164mg;FIBER11g;BETA-CAROTENE17,408ug;VITAMINC36mg;CALCIUM186mg;IRON6mg;FOLATE188ug;MAGNESIUM133mg;ZINC2.4mg;SELENIUM19.9ug
BroccoliMushroomBisque
SERVES4
INGREDIENTS
1headbroccoli,cutintoflorets8ouncesmushrooms,sliced3carrots,coarselychopped1cupcoarselychoppedcelery1onion,chopped4clovesgarlic,minced2teaspoonsMrs.Dashno-saltseasoningblendor2tablespoonsDr.Fuhrman’sVegiZest2cupscarrotjuice(2poundscarrots,juiced)4cupswater½teaspoonnutmeg½cuprawcashews½cuppinenuts(useMediterraneanpinenutsifavailable)
DIRECTIONS
Placealltheingredients,exceptthecashewsandpinenuts,inasouppot.Coverandsimmerfor20minutesoruntilthevegetablesarejusttender.
Inafoodprocessororhigh-poweredblender,blendtwo-thirdsofthesoupliquidandvegetableswiththecashewsandpinenutsuntilsmoothandcreamy.Returntothepotandreheatbeforeserving.
PERSERVING:CALORIES339;PROTEIN13g;CARBOHYDRATES37g;TOTALFAT19g;SATURATEDFAT2.1g;SODIUM157mg;FIBER7.8g;BETA-CAROTENE15,850ug;VITAMINC121mg;CALCIUM133mg;IRON4.2mg;FOLATE118ug;MAGNESIUM144mg;ZINC3.1mg;SELENIUM
12.2ug
“Cheesy”KaleSoup
SERVES4
INGREDIENTS
½cupyellowsplitpeas1onion,chopped1cupmushrooms,sliced2cupscarrotjuice(2poundscarrots,juiced)15ouncesno-salt-addedorlow-sodiumtomatosauce1½poundskale,toughstemsandcenterribsremovedandleavescoarselychopped½cuprawcashewbutter2tablespoonsnutritionalyeast
DIRECTIONS
Inapressurecooker,coveryellowsplitpeaswithabout2½cupswaterandcookonhighpressurefor6to8minutes.
Addremainingingredientsexceptcashewbutterandnutritionalyeastandcookonhighpressurefor1minute.Releasepressureandblendsoupwithcashewbutter.
Sprinklewithnutritionalyeastbeforeserving.
TOMAKEWITHOUTAPRESSURECOOKER:
Precookthesplitpeasuntilsoft.
Combinecookedsplitpeaswithallremainingingredientsexceptcashewbutterandnutritionalyeast.Bringtoaboil,reduceheat,andsimmeruntilkaleistender(about15minutes).Addwaterasneededtoachievedesiredconsistency.Stirincashewbutter.Sprinklewithnutritionalyeastbeforeserving.
PERSERVING:CALORIES363;PROTEIN18g;CARBOHYDRATES58g;TOTALFAT9.9g;SATURATEDFAT1.8g;SODIUM127mg;FIBER13g;BETA-CAROTENE26,913ug;VITAMINC231mg;CALCIUM300mg;IRON6.3mg;FOLATE148ug;MAGNESIUM168mg;ZINC2.9mg;SELENIUM7.5ug
ChunkySweetPotatoStew
SERVES2
INGREDIENTS
1onion,thicklysliced2largegarliccloves,chopped1½cupsstewedtomatoeswithjuice1largesweetpotato,peeledandcutinto½-inchpieces1cupcooked*orcannedno-salt-addedorlow-sodiumgarbanzobeans(chickpeas)orwhitekidneybeans¾teaspoondriedrosemary1mediumzucchini,cutinto½-inch-thickrounds1teaspoonMrs.Dashno-saltseasoning
*Use⅓cupdriedbeans;seebeancookinginstructions.
DIRECTIONS
Inasautépan,heat2tablespoonswater.Addtheonionandwater-sautéabout5minutes,untilslightlysoftened,separatingslicesintorings.Addgarlicandcook1minute.Addwaterasnecessarytopreventfromscorching.
Mixinstewedtomatoeswithjuice,sweetpotato,garbanzobeans,androsemary.Bringmixturetoasimmer,stirringoccasionally.Coverandcook5minutes.Addzucchini.Coverandcookuntilsweetpotatoesaretender,about15minutes,stirringoccasionally.SeasonwithMrs.Dash.
NOTE:Tomakehomemadestewedtomatoes:Placewholetomatoesinboilingwaterfor1minuteandthenimmediatelytransfertocoldwater.Peelandquartertomatoes,andplaceinalargesaucepan.Slowlysimmeroverlowheatfor20to30minutes,stirringoccasionallytopreventburning.
PERSERVING:CALORIES253;PROTEIN9g;CARBOHYDRATES50g;TOTALFAT3.6g;SATURATEDFAT0.6g;SODIUM392mg;FIBER7.9g;BETA-CAROTENE6,686ug;VITAMINC51mg;CALCIUM120mg;IRON3.3mg;FOLATE150ug;MAGNESIUM80mg;ZINC1.5mg;SELENIUM4ug
QuickCornandBeanMedley
SERVES5
INGREDIENTS
2cupsfreshorfrozencorn1½cupscookedgreatnorthernorcannellinibeans*or1(15-ounce)canlow-sodiumorno-salt-addedwhitebeans,drained1½cupscookedkidneybeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained1redbellpepper,diced1mediumcarrot,diced1largeonion,diced2clovesgarlic,chopped1mediumpotato,peeledanddiced3cupswaterNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest2teaspoonsdulse1teaspoonno-salt-addedMrs.Dashseasoning,ortotaste1teaspoonherbesdeProvence14ouncesbabyspinach
*Use½cupofeachtypeofdriedbeans;seebeancookinginstructions.
DIRECTIONS
Addallingredients,exceptspinach,toasouppot.Bringtoaboil.Reduceheat,cover,andsimmerfor20minutesoruntilvegetablesaretender.Addspinachandcookforanadditional5minutesoruntilthespinachiswilted.
TOMAKEINACROCKPOT:
Placeallingredients,exceptforspinach,inacrockpotandcookonlowfor8hoursorhighfor4hours.Addthespinachtowilt30minutesbeforedone.
PERSERVING:CALORIES316;PROTEIN19g;CARBOHYDRATES63g;TOTALFAT1.8g;SATURATEDFAT0.3g;SODIUM123mg;FIBER15.1g;BETA-CAROTENE8,014ug;VITAMINC81mg;CALCIUM201mg;IRON6.8mg;FOLATE399ug;MAGNESIUM170mg;ZINC2.3mg;SELENIUM5.5ug
Dulseisedibleseaweedthatisdriedandpowdered.Itcanbeusedasacondimenttolendsomespiceandsaltyflavortosoupsandstews.
CreamofAsparagusSoup
SERVES4
INGREDIENTS
1poundfreshasparagus,choppedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest2cupswater1tablespoonBraggLiquidAminos1cupunsweetenedsoy,almond,orhempmilk¼cuprawcashews¼cuprawalmonds4pitteddatesChoppedfreshcilantro,forgarnish
DIRECTIONS
Simmerasparagus,VegiZestorotherno-saltseasoningblend,water,andBraggLiquidAminosinasouppotuntilasparagusistender.
Blendasparagusandliquidinahigh-poweredblenderwithsoymilk,cashews,almonds,anddates,untilsmooth.
Garnishwithcilantrobeforeserving.
PERSERVING:CALORIES223;PROTEIN9g;CARBOHYDRATES30g;TOTALFAT9.3g;SATURATEDFAT1.7g;CHOLESTEROL0.1mg;SODIUM225mg;FIBER5.2g;BETA-CAROTENE916ug;VITAMINC8mg;CALCIUM80mg;IRON4.2mg;FOLATE86ug;MAGNESIUM88mg;ZINC1.8mg;SELENIUM7.4ug
CreamyZucchiniSoup
SERVES4
INGREDIENTS
1largeonion,chopped3clovesgarlic,chopped2poundszucchini(about5medium),chopped1teaspoondriedbasil½teaspoondriedthyme½teaspoondriedoregano4cupsno-salt-addedorlow-sodiumvegetablebroth¼cuprawcashewsor⅛cuprawcashewbutter2cupscornkernels(seeNote)4cupsbabyspinach¼teaspoonblackpepper,ortotaste
DIRECTIONS
Addonion,garlic,zucchini,basil,thyme,oregano,andvegetablebrothtoalargesouppot.Bringtoaboil,reduceheat,andsimmerfor25minutesoruntilzucchiniistender.
Pourintoafoodprocessororhigh-poweredblender(inbatches,ifnecessary),addthecashews,andblenduntilsmoothandcreamy.
Returnsouptothepot,addcornandbabyspinach,bringtoasimmer,andcookuntilspinachiswilted.Addwaterifneededtoadjustconsistency.Seasonwithblackpepper
NOTE:Usefreshordefrostedfrozencornkernels.Ifusingfreshcorn,boil2earsofcornuntiltender,about4minutes.Cutkernelsfromcobswith
asharpknife.
PERSERVING:CALORIES195;PROTEIN10g;CARBOHYDRATES33g;TOTALFAT5.4g;SATURATEDFAT1.1g;SODIUM431mg;FIBER6.9g;BETA-CAROTENE1,981ug;VITAMINC72mg;CALCIUM102mg;IRON3.3mg;FOLATE165ug;MAGNESIUM105mg;ZINC1.8mg;SELENIUM2.7ug
Dr.Fuhrman’sFamousAnticancerSoup
SERVES10
INGREDIENTS
1cupdriedsplitpeasandbeans4cupswater6–10mediumzucchini5poundscarrots,juiced(5–6cupsjuice;seeNote)2bunchescelery,juiced(2cupsjuice;seeNote)2tablespoonsDr.Fuhrman’sVegiZest1teaspoonMrs.Dashno-saltseasoning4mediumonions,chopped3leekstalks,coarselychopped2buncheskale,collardgreens,orothergreens,toughstemsandcenterribsremoved1cuprawcashews2½cupsfreshmushrooms(shiitake,cremini,and/orwhite),chopped
DIRECTIONS
Placethesplitpeas,beans,andwaterinaverylargepotoverlowheat.Bringtoaboil,reduceheat,andsimmer.Addthezucchiniwholetothepot.Addthecarrotjuice,celeryjuice,VegiZest,andMrs.Dash.
Puttheonions,leeks,andkaleinablenderandblendwithalittlebitofthesoupliquid.Pourthismixtureintothesouppot.
Removethesoftenedzucchiniwithtongsandblendthemintheblenderwiththecashewsuntilcreamy.Pourthismixturebackintothesouppot.Addthemushroomsandcontinuetosimmerthebeansuntilsoft,about2hourstotalcookingtime.
NOTE:Usefreshlyjuicedorganiccarrotsandcelerytomaximizetheflavorofthissoup.
PERSERVING:CALORIES322;PROTEIN16g;CARBOHYDRATES56g;TOTALFAT7.4g;SATURATEDFAT1.3g;SODIUM130mg;FIBER12g;BETA-CAROTENE24,498ug;VITAMINC165mg;CALCIUM236mg;IRON5.6mg;FOLATE174ug;MAGNESIUM162mg;ZINC2.8mg;SELENIUM7.8ug
UkrainianSweetandSourCabbageSoup
SERVES4
INGREDIENTS
4–6unsulfuredprunes,pitted(reduceto3prunesfordiabeticorweight-lossdiets)2GrannySmithapples,coredandquartered5cupswater,divided1largeonion,chopped1cupchoppedcarrots2cupsunsweetenedsoy,hemp,oralmondmilk¼cupdriedsplitpeas¼cuphulledbarley½headcabbage,coarselychopped1teaspoondriedbasil1teaspoondriedoregano½teaspoondriedthymeBlackpeppertotaste3tablespoonslemonjuice½cuprawwalnuts,toastedthenfinelychopped1teaspooncarawayseeds
DIRECTIONS
Blendtheprunes,apples,and2cupsofthewaterinahigh-poweredblenderuntilsmoothandcreamy.
Addtoalargesouppotalongwiththeremainingwater,onion,carrots,nondairymilk,splitpeas,barley,cabbage,basil,oregano,thyme,andblackpepper.Bringtoaboil,reduceheat,cover,andsimmerfor1hour.
Stirinlemonjuice,choppedwalnuts,andcarawayseeds.
PERSERVING:CALORIES363;PROTEIN18g;CARBOHYDRATES55g;TOTALFAT12.8g;SATURATEDFAT1.4g;SODIUM122mg;FIBER14.7g;BETA-CAROTENE3,125ug;VITAMINC55mg;CALCIUM164mg;IRON4mg;FOLATE134ug;MAGNESIUM117mg;ZINC2.1mg;SELENIUM11.7ug
FrenchMintedPeaSoup
SERVES3
INGREDIENTS
10ouncesfrozengreenpeas1smallonion,chopped1clovegarlic,chopped1bunchfreshmintleaves(saveafewleavesforgarnish)No-saltseasoningblend,adjustedtotaste,or3tablespoonsDr.Fuhrman’sVegiZest3cupswater3dates,pitted½cuprawcashewsor¼cuprawcashewbutter½tablespoonSpikeno-saltseasoning,orotherno-saltseasoningtotaste4teaspoonsfreshlemonjuice4cupsshreddedromainelettuceorchoppedbabyspinach2tablespoonsfreshsnippedchives
DIRECTIONS
Simmerpeas,onions,garlic,mint,andVegiZestorotherno-saltseasoningblendinwaterforabout7minutes.
Pourpeamixtureintoahigh-poweredblenderorfoodprocessor.Adddates,cashews,no-saltseasoning,andlemonjuice.Blenduntilsmoothandcreamy.
Addlettuceorspinachandletitwiltinhotliquid.
Pourintobowlsandgarnishwithchivesandmintleaves.
PERSERVING:CALORIES301;PROTEIN14g;CARBOHYDRATES44g;
TOTALFAT10.4g;SATURATEDFAT1.8g;SODIUM180mg;FIBER10.1g;BETA-CAROTENE5,661ug;VITAMINC54mg;CALCIUM150mg;IRON8.4mg;FOLATE219ug;MAGNESIUM134mg;ZINC2.7mg;SELENIUM7.2ug
GoldenAustrianCauliflowerCreamSoup
SERVES4
INGREDIENTS
1headcauliflower,cutintopieces3carrots,coarselychopped1cupcoarselychoppedcelery2leeks,coarselychopped2clovesgarlic,mincedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest2cupscarrotjuice(2poundscarrots,juiced)4cupswater½teaspoonnutmeg1cuprawcashewsor½cuprawcashewbutter5cupschoppedkaleleavesorbabyspinach
DIRECTIONS
Placealltheingredients,exceptthecashewsandkale,inapot.Coverandsimmerfor15minutesoruntilthevegetablesarejusttender.Steamthekaleuntiltender.Ifyouareusingspinach,thereisnoneedtosteamit;itwillwiltinthehotsoup.
Inafoodprocessororhigh-poweredblender,blendtwo-thirdsofthesoupliquidandvegetableswiththecashewsuntilsmoothandcreamy.Returntothepotandstirinthesteamedkale(orrawspinach).
PERSERVING:CALORIES354;PROTEIN13g;CARBOHYDRATES46g;TOTALFAT16.7g;SATURATEDFAT3.4g;SODIUM202mg;FIBER9.1g;BETA-CAROTENE18,003ug;VITAMINC102mg;CALCIUM176mg;IRON
5.8mg;FOLATE233ug;MAGNESIUM182mg;ZINC3mg;SELENIUM6.8ug
JuicingTip:
Onepoundofcarrotswillgiveyouabout8ouncesofcarrotjuice.Useorganiccarrotsforthebestflavor.
CruciferousVegetableStew
SERVES10
INGREDIENTS
4cupswater2½cupscarrotjuice(2½poundscarrots,juiced)½cupdriedsplitpeas½cupdriedlentils½cupadzukibeans,soakedovernight1bunchkale,toughstemsandcenterribsremovedandleavescoarselychopped1bunchcollardgreens,toughstemsandcenterribsremovedandleavescoarselychopped1headbroccoli,cutintoflorets8ouncesshiitakemushrooms,cutinhalf3celerystalks,cutinto1-inchpieces3leeks,coarselychopped3carrots,cutinto1-inchpieces3parsnips,cutinto1-inchpieces3mediumonions,chopped4mediumzucchini,cubed4clovesgarlic,chopped1(28-ounce)canno-salt-addedchoppedtomatoesNo-saltseasoningblend,adjustedtotaste,or¼cupDr.Fuhrman’sVegiZest2tablespoonsMrs.Dashseasoning¼cupchoppedfreshparsley1cupbroccolisprouts
DIRECTIONS
Placealltheingredientsexcepttheparsleyandsproutsinaverylargesouppot.Coverandbringtoasimmer,cookinguntiltheadzukibeansaretender,about90minutes.
Inafoodprocessororhigh-poweredblender,blendone-quarterofthesoupuntilsmooth.Returntothesouppotandstirintheparsleyandbroccolisprouts.
PERSERVING:CALORIES313;PROTEIN18g;CARBOHYDRATES64g;TOTALFAT1.4g;SATURATEDFAT0.2g;SODIUM263mg;FIBER15.6g;BETA-CAROTENE26,932ug;VITAMINC114mg;CALCIUM202mg;IRON5mg;FOLATE294ug;MAGNESIUM105mg;ZINC2.4mg;SELENIUM6.6ug
Cruciferousvegetablesarenotonlythemostpowerfulanticancerfoodsinexistence;theyarealsothemostmicronutrient-denseofallvegetables.
Trytoeattwoservingsofcruciferousvegetablesdaily.
TheCruciferousVegetablesAre:
ArugulaBokchoyBroccoli
BroccolirabeBrusselssprouts
CabbageCauliflower
CollardgreensHorseradish
KaleKohlrabi
MustardgreensRadishes
RedcabbageRutabagaleafSwisschardTurnipgreens
Watercress
VeryVeggieStew
»TaliaFuhrman
ThefirsttimeImadethisstew,itwasgoneinaday.Mywholefamilydevouredit!It’ssuperhealthy,withinterestingsubtleflavors.
SERVES6
INGREDIENTS
5plumtomatoes,quartered3teaspoonsoliveoil,divided3clovesgarlic,minced1largewhiteonion,chopped1teaspooncinnamon1teaspooncoriander1zucchini,chopped1yellowsummersquash,chopped1redbellpepper,chopped3carrots,peeledandchopped1cupshiitakemushrooms1½cupscookedkidneyorotherbeans*or1(15-ounce)canlow-sodiumorno-salt-addedbeans,drained2tablespoonsfreshparsley,minced1tablespoonlemonjuice½teaspoongarlicpowder½teaspoononionpowderNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest
½teaspoonMrs.Dashorblackpeppertotaste¼cuptoastedrawalmonds,chopped(seeboxonnextpage)
*Use½cupdriedbeans;seebeancookinginstructions.
DIRECTIONS
Preheattheovento475°F.
Placetomatoesonanonstickbakingpanandtosswith1teaspoonoliveoil.Bakefor20minutes,untiltomatoesaresoftandbeginningtobrown.Removefromoven,cool,andchopcoarsely.Setaside.
Inalargepotoverlowheat,addgarlic,onion,2teaspoonsoliveoil,and1tablespoonwater.Cookuntilonionsaretranslucent,about5to8minutes.Stirincinnamonandcorianderandheatforanotherfewminutes.Addzucchini,yellowsquash,redpepper,parsley,carrots,andmushroomsandcookfor8to10minutes.Addwaterasneeded.Stirinroastedtomatoesandbeansandcontinuetocookovermediumheatfor20minutes,checkingandstirringoften.Addwaterandadjustheatasneeded.Addlemonjuice,garlicpowder,onionpowder,MatoZestorotherno-saltseasoningblend,andblackpepper.(Addseasoningsgraduallyandadjustspicelevelstoyourliking.)Cookforanotherfewminutesandremovefromheat.Letsitfor30minutes.Stirinchoppedalmondsbeforeserving.
PERSERVING:CALORIES146;PROTEIN11g;CARBOHYDRATES25g;TOTALFAT3.1g;SATURATEDFAT0.4g;SODIUM42mg;FIBER7.1g;BETA-CAROTENE3,769ug;VITAMINC59mg;CALCIUM63mg;IRON2.2mg;FOLATE116ug;MAGNESIUM53mg;ZINC1.1mg;SELENIUM2.5ug
Givingrawnutsandseedsalighttoastintheovenenhancesflavoranddoesnotdestroyfoodvalueornutrients.Bakewholenutsina250°Fovenforabout20minutes,stirringoccasionallyuntiltheyarevery
lightlybrowned.
PersianChickpeaStew
SERVES4
INGREDIENTS
1largeeggplant,choppedinto¾-inchpieces2mediumredbellpeppers,coarselychopped1largeonion,chopped4mediumzucchini,choppedinto¾-inchpieces1cupno-salt-addedorlow-sodiumpastasauce2–4clovesgarlic,chopped½teaspooncinnamon½teaspoongroundcoriander½teaspoonturmeric1cupcarrotjuice(1poundcarrots,juiced)½cupwater1½cupscookedgarbanzobeans*(chickpeas)or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained⅓cupfreshparsley,chopped12ouncesfreshspinach
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Sautéeggplant,peppers,andonioninasmallamountofwater,covered,for5minutes,stirringoccasionally.Addzucchini,cover,andcookanadditional3minutes.Addthepastasauce,garlic,cinnamon,coriander,turmeric,carrotjuice,water,andgarbanzobeans.Coverandcookoverlowheat25minutes,oruntileggplantistender.
Addhalftheparsleyandsimmer30seconds.Tasteandadjustseasonings.Stir
inremainingparsleyandspinach.Spinachwillwiltinhotstew.
NOTE:Maybeservedhotoratroomtemperature.
PERSERVING:CALORIES312;PROTEIN15g;CARBOHYDRATES58g;TOTALFAT5.9g;SATURATEDFAT0.8g;SODIUM147mg;FIBER15.8g;BETA-CAROTENE12,282ug;VITAMINC159mg;CALCIUM210mg;IRON6.6mg;FOLATE409ug;MAGNESIUM186mg;ZINC2.7mg;SELENIUM5.4ug
ShiitakePortobelloStew
SERVES4
INGREDIENTS
1largeonion,dicedinto½-inchpieces1redbellpepper,seededandthinlysliced2teaspoonschoppedfreshrosemaryNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest⅛teaspooncrushedredpepperflakes1poundportobellomushrooms,sliced⅜inchthick1poundshiitakemushrooms,sliced2clovesgarlic,minced3tablespoonstomatopaste4cupslow-sodiumorno-salt-addedmushroomorvegetablebroth1tablespoonsherryvinegar2tablespoonsfreshparsleyortarragon,chopped
DIRECTIONS
Water-sautétheonion,bellpepper,androsemary,stirringoccasionallyuntiltender,about8minutes.SeasonwithMatoZestorotherno-saltseasoningblendandredpepperflakes.
Addthemushroomsandsautéuntiltenderandjuicy,about5minutes.Addthegarlic,tomatopaste,vegetablebroth,andsherryvinegar.Simmeroverlowheatfor15minutes.Garnishwithparsleyortarragon.
PERSERVING:CALORIES124;PROTEIN9g;CARBOHYDRATES17g;TOTALFAT1.7g;SATURATEDFAT0.1g;SODIUM139mg;FIBER4g;BETA-CAROTENE1,289ug;VITAMINC53mg;CALCIUM35mg;IRON
2.2mg;FOLATE60ug;MAGNESIUM36mg;ZINC1.4mg;SELENIUM22.2ug
ShiitakeWatercressSoup
SERVES4
INGREDIENTS
2largeleeks,whiteandpalegreenpartsonly,washedthoroughlyandcutinto½-inchslices3mediumcarrots,peeledandchopped3clovesgarlic,chopped3cupsshiitakemushrooms,sliced6cupslow-sodiumorno-salt-addedvegetablebroth3cupscookedwhitebeans*or2(15-ounce)canslow-sodiumorno-salt-addedwhitebeans,drained5cupswatercress,stemsremoved1teaspoonherbesdeProvenceBlackpeppertotaste
*Use1cupdriedbeans;seebeancookinginstructions.
DIRECTIONS
Heat⅛cupwaterinasouppot.Addleeks,carrot,andgarlicandwater-sautéuntiltender,about3minutes.Addmushroomsandcookanadditional3minutesoruntilmushroomjuicesarereleased.Addvegetablebroth,beans,watercress,andherbesdeProvenceandsimmerfor15minutes.
Ladlehalfofthesoupintoafoodprocessororhigh-poweredblenderandpureeuntilsmooth.Returntopot.Seasonwithpepper.
NOTE:Foranonveganoption,add4ouncesofchickenalongwiththevegetablebroth,simmeruntilcookedthrough,removefrompot,sliceorshredintosmallpieces,andreturntosoup.
PERSERVING:CALORIES284;PROTEIN23g;CARBOHYDRATES47g;TOTALFAT3.3g;SATURATEDFAT0.9g;SODIUM173mg;FIBER12.4g;BETA-CAROTENE5,434ug;VITAMINC30mg;CALCIUM204mg;IRON5.1mg;FOLATE188ug;MAGNESIUM104mg;ZINC2.1mg;SELENIUM13.3ug
TomatoBisque
SERVES4
INGREDIENTS
3cupscarrotjuice(3poundscarrots,juiced)1½poundsfreshtomatoes,choppedor1(26-ounce)BPA-freecartonno-salt-addedchoppedtomatoes¼cupunsalted,unsulfureddriedtomatoes,chopped2celerystalks,chopped1smallonion,chopped1leek,chopped1largeshallot,chopped3clovesgarlic,choppedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest1teaspoondriedthyme,crumbled1smallbayleaf½cuprawalmonds¼cuphempseeds¼cupchoppedfreshbasil5ouncesbabyspinach
DIRECTIONS
Inalargesaucepan,addallingredientsexceptthealmonds,hempseeds,basil,andspinach.Simmerfor30minutes.Discardthebayleaf.
Remove2cupsofthevegetableswithaslottedspoonandsetaside.Pureetheremainingsoupwiththealmondsandhempseedsinahigh-poweredblenderuntilsmooth.Returnthepureedsoupalongwiththereservedvegetablestothe
pot.Stirinthebasilandspinachandheatuntilspinachiswilted.
PERSERVING:CALORIES300;PROTEIN16g;CARBOHYDRATES43g;TOTALFAT12g;SATURATEDFAT1g;SODIUM208mg;FIBER10g;BETA-CAROTENE20,201ug;VITAMINC58mg;CALCIUM211mg;IRON4.9mg;FOLATE147ug;MAGNESIUM148mg;ZINC1.8mg;SELENIUM3ug
Tostorefreshbasil,placestemsinaglasswith1inchofwaterandstoreatroomtemperature.Ifyouchangethewaterdaily,thebasilwillstay
freshforseveraldays.
ThreeSistersHarvestStew
SERVES4
INGREDIENTS
1mediumonion,chopped2clovesgarlic,chopped1jalapeñochili,seededandminced1½cupscookedkidneyorpintobeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained½cupgreenbellpepper,cutintostrips½cupredbellpepper,cutintostrips2cupscornkernels2cupslow-sodiumorno-salt-addedvegetablestock3cupschoppedacorn,butternut,orcarnivalsquash,peeledandcutinto¾-inchchunks1teaspoongroundcumin1½cupsdicedtomatoes,freshorpackagedinBPA-freecartons1teaspoondriedoregano⅛teaspoongroundpepper5ouncesspinach¼cuprawpumpkinseeds,lightlytoasted
*Use½cupdriedbeans;seebeancookinginstructions.
DIRECTIONS
Heat2tablespoonswaterinasouppot,addtheonion,andsautéuntiltender.Addthegarlicandjalapeñoandcontinuetosautéforanadditionalminute.
Addremainingingredientsexceptspinachandpumpkinseeds.Bringtoaboil,
reduceheat,andsimmeruntilallthevegetablesaretender,about25minutes.Addadditionalvegetablebrothifneededtoadjustconsistency.Stirinspinachandheatuntilwilted.
Servetoppedwithtoastedpumpkinseeds.
PERSERVING:CALORIES378;PROTEIN22g;CARBOHYDRATES66g;TOTALFAT8g;SATURATEDFAT1.7g;CHOLESTEROL8.4mg;SODIUM86mg;FIBER11.8g;BETA-CAROTENE4,406ug;VITAMINC108mg;CALCIUM141mg;IRON6.1mg;FOLATE258ug;MAGNESIUM173mg;ZINC3.3mg;SELENIUM9.2ug
InNativeAmericanmythology,squash,corn,andbeansareknownasthe“threesisters.”Interplantingcorn,beans,andsquashinthesamemoundsenhancestheirgrowthandwaswidespreadamongAmericanIndianfarmingsocieties.Cornactsasatrellisforclimbingbeans,which
nourishthesoilwithnitrogen,andsquashvinesshadetheshallowcornandbeanroots.
Too-Busy-To-CookVegetableBeanSoup
SERVES6
INGREDIENTS
3cupsfrozencorn,thawed,divided2cupsunsweetenedsoy,hemp,oralmondmilk4cupsfrozenchoppedkale2cupsfrozenchoppedbroccoli2cupsfrozenorientalvegetables2cupscarrotjuice3cupscookedbeans*or2(15-ounce)canslow-sodiumorno-salt-addedbeansNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest
*Use1cupdriedbeans;seebeancookinginstructions.
DIRECTIONS
Blend1½cupsofthecornwiththemilk.Pourintoalargepot.Addremainingingredientsandbringtoaboil.Reduceheat,cover,andsimmerfor35minutes.
Tomakeanextracreamyversionofthisrecipe,blendhalfofthecookedsoupuntilcreamyandaddbacktothepot.
PERSERVING:CALORIES323;PROTEIN19g;CARBOHYDRATES61g;TOTALFAT3.4g;SATURATEDFAT0.5g;SODIUM126mg;FIBER15.5g;BETA-CAROTENE8,373ug;VITAMINC66mg;CALCIUM181mg;IRON4.9mg;FOLATE230ug;MAGNESIUM135mg;ZINC2.3mg;SELENIUM8ug
Thelongestlivedsocietiesintheworldeatbeansalmosteveryday.
WestAfricanLentilOkraStew
SERVES8
INGREDIENTS
2cupsredlentils2tablespoonstomatopaste(seebox)½cupsmooth,natural,no-saltpeanutbutter,atroomtemperatureNo-saltseasoningblend,adjustedtotaste,or¼cupDr.Fuhrman’sMatoZest4cupscarrotjuice(4poundscarrots,juiced)2cupsfrozenchoppedonion16ouncesfrozenokra,thawedandcutinhalfcrosswise16ouncesfrozenchoppedkaleorcollardgreens1½cupschoppedtomatoes,freshorpackagedinBPA-freecartons1mediumsweetpotato,chopped4clovesgarlic,mincedorpressed1tablespoonchilipowderPinchofcayennepepper
DIRECTIONS
Inalargesaucepan,simmerredlentilsin3cupsofwaterfor15minutes.
Inamixingbowl,whisktogethertomatopaste,peanutbutter,MatoZestorotherno-saltseasoningblend,andcarrotjuice,thenaddtosimmeringlentils.
Addremainingingredientsandbringtoaboil.Reduceheat,cover,andsimmerforabout20minutes.Uncoverandsimmeranother20minutes.
PERSERVING:CALORIES399;PROTEIN23g;CARBOHYDRATES62g;TOTALFAT9.5g;SATURATEDFAT1.9g;SODIUM125mg;FIBER21g;
BETA-CAROTENE18,428ug;VITAMINC45mg;CALCIUM211mg;IRON6.2mg;FOLATE354ug;MAGNESIUM150mg;ZINC3.6mg;SELENIUM7.2ug
Irecommendthatpeopleavoidcannedtomatoproductsbecausetomatoesareacidic,whichcancauseasignificantamountofBPA(BisphenolA)toleachintothefoodfromtheliningofthecan.
Lookfortomatopastepackagedinglassjars.TheBionaturæcompanymakesthistypeofproduct.
TuscanCannelliniBeanSoupwithaChiffonadeofCollardGreens
SERVES6
INGREDIENTS
1cupunsulfured,unsalteddriedtomatoes½cupunsweetenedsoy,hemp,oralmondmilk1cupfinelychoppedonions2clovesgarlic,minced1tablespoonfreshoregano1tablespoonfreshrosemary1½cupscookedcannellinibeans*or1(15-ounce)canno-salt-addedorlow-sodiumcannellinibeans1½cupsdicedtomatoes,freshorpackagedinBPA-freecartons1½cupsno-salt-addedtomatopuree3cupsno-salt-addedorlow-sodiumvegetablebroth1cupwaterNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest6cupscollardgreens,cutchiffonade(verythinlysliced)2tablespoonssherryvinegarorDr.Fuhrman’sBlackFigVinegar½teaspoonfreshlygroundblackpepper2tablespoonsfreshbasil
*Use½cupdriedbeans;seebeancookinginstructions.
DIRECTIONS
Soakthedriedtomatoesinsoymilkfor1hourtosoften.Drain,reservingsoy
milk.Choptomatoesfinelyandsetaside.
Water-sautéonionsandgarlicinalargepot,stirringconstantly.Adddriedtomatoes,reservedsoymilk,oregano,rosemary,beans,dicedtomatoes,tomatopuree,broth,water,andMatoZestorotherno-saltseasoningblend.Bringtoaboil.Lowerheatandsimmerforabout20minutes.Addtheslicedgreensjustbeforeservingandbringtoasimmer,nolongerthan2minutes.
Beforeserving,stirinvinegar,blackpepper,andfreshbasil.
PERSERVING:CALORIES247;PROTEIN17g;CARBOHYDRATES43g;TOTALFAT3.7g;SATURATEDFAT1g;CHOLESTEROL8.4mg;SODIUM282mg;FIBER8.5g;BETA-CAROTENE3,565ug;VITAMINC35mg;CALCIUM161mg;IRON5.2mg;FOLATE148ug;MAGNESIUM85mg;ZINC2.4mg;SELENIUM9.4ug
Chiffonadeisatermforslicingherbsandleafyvegetablesintolong,thinstrips.Stackandrollasmallpileofleavesandthenslicethemintothinribbons.AddingachiffonadeofSwisschard,collardgreens,mustardgreens,kale,orwatercressduringthelastfewminutesofcookingisanicefinishingtouchforsoupsandhotvegetabledishes.
YellowLentilDalwithMango
SERVES4
INGREDIENTS
1cupdryyellowlentils,rinsed4cupswater½teaspoongroundturmeric1mediumonion,chopped4clovesgarlic,minced1tablespoonmincedfreshginger½teaspoongroundcoriander1teaspoongroundcumin¼teaspoonblackpepper2mangoes,peeledanddiced3cupscoarselychoppedspinach½cupchoppedfreshcilantro
DIRECTIONS
Combinelentils,water,andturmericinalargesaucepan.Bringtoaboil,reduceheat,partiallycover,andcook,stirringoccasionally,for15minutes.
Meanwhile,water-sautéonionuntilalmosttender,about3minutes.Addgarlicandgingerandcookforanadditional2minutes.Addcoriander,cumin,andblackpepper.
Stirtheonionmixtureandmangoesintothelentils.Returntoasimmerandcook,stirringoccasionally,untillentilsareverytender,about15minutes.Stirinspinachandcilantroandheatuntilspinachiswilted.
PERSERVING:CALORIES265;PROTEIN14g;CARBOHYDRATES52g;
TOTALFAT1.1g;SATURATEDFAT0.2g;SODIUM38mg;FIBER18.1g;BETA-CAROTENE2,070ug;VITAMINC44mg;CALCIUM91mg;IRON4.8mg;FOLATE300ug;MAGNESIUM95mg;ZINC2.6mg;SELENIUM5.5ug
GazpachoSummerSoup
SERVES3
INGREDIENTS
1largecucumber,peeledandslicedintolargepieces1largeredbellpepper,seededandslicedintolargepieces1½cupsdicedfreshtomatoes,freshorpackagedinBPA-freecartons1cuplow-sodiumroastedredpeppers,invinegar,drained2cupsno-salt-addedorlow-sodiumtomatojuice1½cupsmildormediumno-salt-addedorlow-sodiumsalsa½cupfreshcilantro2tablespoonsredwinevinegarNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZestAdditionalcucumberslices
DIRECTIONS
Placecucumbersandfreshredbellpeppersinafoodprocessor.Pulseuntilchoppedinsmallpieces.Addtomatoesandroastedredpeppers.Pulseagainuntilfinelychopped.Addtomatojuice,salsa,cilantro,vinegar,andMatoZestorotherno-saltseasoningblendandpulseuntilwellmixed.
Coverandchillforatleast2hourstoallowflavorstomingle.
Beforeserving,garnishwithcucumberslices.Servechilled.
PERSERVING:CALORIES106;PROTEIN10g;CARBOHYDRATES23g;TOTALFAT0.9g;SATURATEDFAT0.1g;SODIUM51mg;FIBER5.7g;BETA-CAROTENE3,566ug;VITAMINC176mg;CALCIUM63mg;IRON2.2mg;FOLATE121ug;MAGNESIUM63mg;ZINC0.9mg;SELENIUM0.8ug
WatermelonGazpacho
SERVES6
INGREDIENTS
1seedlesswatermelon,½cubedand½diced5cucumbers,3chopped,2diced1redbellpepper,finelydiced¼cupmincedshallots3organiclimes,juicedandzested½bunchmint,finelychopped
DIRECTIONS
Pureecubedwatermelonandchoppedcucumbersinablender.Youwillneedtoworkinbatches.Allowtochillatleast1hour.Adddicedwatermelonandcucumbertothejuicealongwithredpepper,shallots,limejuice,zest,andmint.
PERSERVING:CALORIES277;PROTEIN7g;CARBOHYDRATES70g;TOTALFAT1.5g;SATURATEDFAT0.2g;SODIUM15mg;FIBER5.7g;BETA-CAROTENE2,567ug;VITAMINC79mg;CALCIUM119mg;IRON3.6mg;FOLATE51ug;MAGNESIUM115mg;ZINC1.4mg;SELENIUM3.9ug
BlackBeanandButternutSquashChili
SERVES5
INGREDIENTS
2cupschoppedonions3clovesgarlic,chopped2½cupschopped(½-inchpieces)butternutsquash4½cupscookedblackbeans*or3(15-ounce)canslow-sodiumorno-salt-addedblackbeans,drained2tablespoonschilipowder2teaspoonsgroundcumin2½cupslow-sodiumorno-salt-addedvegetablebroth1½cupsdicedtomatoes,freshorpackagedinBPA-freecartons1bunchSwisschard,toughstemsremoved,chopped
*Use1½cupsdriedbeans;seebeancookinginstructions.
DIRECTIONS
Addallingredients,exceptSwisschard,toalargepot.Bringtoaboil,reduceheat,andsimmer,uncovered,untilsquashistender,about20minutes.
StirinSwisschardandsimmeruntilchardistender,about4minuteslonger.
PERSERVING:CALORIES379;PROTEIN24g;CARBOHYDRATES68g;TOTALFAT4.2g;SATURATEDFAT1.1g;CHOLESTEROL8.4mg;SODIUM177mg;FIBER19g;BETA-CAROTENE6,685ug;VITAMINC44mg;CALCIUM151mg;IRON6mg;FOLATE300ug;MAGNESIUM190mg;ZINC3.4mg;SELENIUM9.5ug
CrockPotMushroomChili
SERVES4
INGREDIENTS
1onion,diced2clovesgarlic,minced1greenbellpepper,chopped1cupfreshorfrozencornkernels1zucchini,diced8ouncesmushrooms,sliced3cupsdicedtomatoes,freshorpackagedinBPA-freecartons3cupscookedkidneyorpintobeans*or2(15-ounce)canslow-sodiumorno-salt-addedkidneybeans½cupwater2tablespoonschilipowder2teaspoonscumin½teaspoonoreganoDashofcayennepepper,ortotaste
*Use1cupdriedbeans;seecookinginstructions.
DIRECTIONS
Combineallingredientsinacrockpot.Coverandcookonlowfor7hours.
PERSERVING:CALORIES286;PROTEIN21g;CARBOHYDRATES55g;TOTALFAT2.5g;SATURATEDFAT0.4g;SODIUM62mg;FIBER14.9g;BETA-CAROTENE1,334ug;VITAMINC60mg;CALCIUM105mg;IRON4.7mg;FOLATE243ug;MAGNESIUM105mg;ZINC2.4mg;SELENIUM7.7ug
GojiChiliStew
SERVES6
INGREDIENTS
3cupsdicedtomatoes,freshorpackagedinBPA-freecartons5cupschoppedfreshbroccolior1poundfrozenchoppedbroccoli1cupfreshorfrozenchoppedonions2½cupscornkernels½cupgojiberries2largezucchini,diced4ounceschoppedmildgreenchilies4teaspoonschilipowder,ormoretotaste2teaspoonscumin3clovesgarlic,minced1½cupscookedpintobeans*or1(15-ounce)canlow-sodiumorno-salt-addedpintobeans,drained1½cupscookedblackbeans*or1(15-ounce)canlow-sodiumorno-salt-addedblackbeans,drained1½cupcookedredkidneybeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained
*Use½cupofeachtypeofdriedbeans;seebeancookinginstructions.
DIRECTIONS
Coverandsimmerallingredients,exceptbeans,for20minutes.Addbeansandcookforanadditional10minutes.
NOTE:TheSpicedSweetPotatoCornbreadmakesanicesidedish.
PERSERVING:CALORIES495;PROTEIN32g;CARBOHYDRATES95g;TOTALFAT2.9g;SATURATEDFAT0.5g;SODIUM170mg;FIBER26.4g;BETA-CAROTENE1,244ug;VITAMINC113mg;CALCIUM181mg;IRON8.9mg;FOLATE477ug;MAGNESIUM178mg;ZINC3.6mg;SELENIUM8.2ug
MAINDISHES
Toreallyexperienceallthepleasuresandbenefitsthatanutritariandiethastooffer,youmustlearntomakenutrient-richmealsinyourownkitchen.Therecipesincludedinthiscookbookwillhelpyouunderstandandmasterthebasictechniquesandprinciplesofhigh-nutrientfoodpreparation,butyoucanswitcharoundfoodsandadjusttherecipestoreflectyourowntastesandlifestyle.
Differentingredientsanddifferentspiceandherbcombinationscanbeusedtohealthfullyreflectyourculturalorpersonalfoodpreferences.IntheItalianculture,tomatoes,greens,beans,andpeppersaremixedwithgarlic,onion,basil,oregano,andthyme.InMexicancooking,corn,squash,jicama,avocado,beans,andhotpeppersaremixedwithcumin,chilipowders,lime,cilantro,cinnamon,andgarlic.Asiancuisinestakebroccoli,bokchoy,cabbage,andmushroomsandmixthemupwithginger,garlic,scallions,lemongrass,mint,Szechuanpeppers,sesameseeds,andricevinegar.IfyouenjoyIndianfood,paircauliflower,peas,tomato,andspinachwithturmeric,cumin,curryblends,garammarsala,ginger,garlic,onion,andcoriander.
ENHANCINGFLAVORS
Manyfoodscombineparticularlywellwithcertainherbsandspicesandotherseasonings.
ASPARAGUSgarlic,lemonjuice,vinegar,chives,thyme
BEANS,DRIEDbayleaf,garlic,marjoram,onion,oregano,cumin,chilipowder
BEANS,GREENlemonjuice,marjoram,dill,nutmeg,blackpepper,oregano
BEETSlemonjuice
BROCCOLIlemonjuice,garlic,dill,oregano,redpepperflakes
CABBAGEfennel,carawayseeds,blackpepper,Creoleseasoning
CARROTSparsley,mint,dill,ginger,cumin
CAULIFLOWERpaprika,currypowder,Italianseasonings,carawayseeds
CORNblackpepper,greenbellpepper,freshbasil,freshcilantro
CUCUMBERSdill,chives,vinegar
GREENSonion,garlic,hotpepperflakes,blackpepper,lemonjuice,vinegar
PEASmint,blackpepper,parsley,onion
SQUASHANDSWEETPOTATOES
onion,nutmeg,ginger,cinnamon,lemonjuice
TOMATOESbasil,garlic,oregano,marjoram,onion
ThaiVegetableCurry
SERVES6
INGREDIENTS
4clovesgarlic,finelychopped2tablespoonsfinelychoppedfreshginger2tablespoonschoppedfreshbasil2tablespoonschoppedfreshcilantro2cupscarrotjuice(2poundscarrots,juiced)1redbellpepper,seededandthinlysliced1largeeggplant,peeled,ifdesired,andcutinto1-inchcubes2cupsgreenbeans,cutin2-inchpieces3cupsslicedshiitakemushrooms1(8-ounce)canbambooshoots,drained¼teaspooncrushedredpepperflakes,oradjustedtotaste1teaspooncurrypowder2cupswatercressleaves,divided3tablespoonsunsalted,natural,chunkypeanutbutter2poundsfirmtofu,cutinto¼-inch-thickslices½cuplightcoconutmilkBasilorcilantroleaves,forgarnish
DIRECTIONS
Placethegarlic,ginger,basil,cilantro,carrotjuice,bellpepper,eggplant,greenbeans,mushrooms,bambooshoots,crushedredpepper,currypowder,and1cupofthewatercressinawokorlargeskillet.Bringtoaboil,cover,andsimmer,stirringoccasionally,untilallthevegetablesaretender.Mixinthepeanutbutter.Addthetofu,bringtoasimmer,andtossuntilhot.Addthe
coconutmilkandheatthrough.Topwiththeremaining1cupwatercress.Garnishwithbasilorcilantroleaves,ifdesired.
Maybeservedoverbrownriceorquinoa.
PERSERVING:CALORIES375;PROTEIN15g;CARBOHYDRATES48g;TOTALFAT16.9g;SATURATEDFAT6.1g;SODIUM108mg;FIBER8.6g;BETA-CAROTENE8,642ug;VITAMINC51mg;CALCIUM205mg;IRON5.3mg;FOLATE114ug;MAGNESIUM138mg;ZINC3mg;SELENIUM26.3ug
AsianVegetableStir-Fry
Thisrecipelooksharderthanitis.Itiswellworththetimeittakestoprepareandisgreatforguests.Beansorsmallpiecesofchickenbreastorshrimpcanalsobestir-friedwiththevegetables.
SERVES4
INGREDIENTS
14ouncesextra-firmtofu,cubed1teaspoonBraggLiquidAminosorlow-sodiumsoysauce¼teaspooncrushedredpepperflakes2tablespoonsSpikeno-saltseasoning(orotherno-saltseasoningblend,adjustedtotaste)½cupbrownriceorwildrice¼cupunhulledsesameseeds
FORTHESAUCE:¼cupunsulfured,driedapricots,soakedovernightin½cupwatertocover¼cupunsalted,naturalpeanutbutterorrawcashewbutter2tablespoonsfreshchoppedginger4clovesgarlic,choppedNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sVegiZest¼cupDr.Fuhrman’sBlackFigVinegar(seeNote)1teaspoonarrowrootpowder¼teaspooncrushedredpepperflakes
FORTHEVEGETABLES:
2tablespoonswater1mediumonion,cutintowedgesandseparatedinto1-inchstrips4cupssmallbroccoliflorets2mediumcarrots,cutdiagonallyinto⅓-inchpieces4mediumredbellpeppers,seededandcutinto1-inchsquares1cupsugarsnappeasorsnowpeas,stringsremoved2cupsbokchoy,cutinbite-sizepieces3cupsfreshmushrooms(shiitake,porciniand/orcremini),stemsremoved1poundfreshspinach½cuprawcashews,coarselychopped1¼poundsromainelettuce,shredded
DIRECTIONS
Marinatethetofufor30minutesintheliquidaminos,redpepperflakes,andSpike.Whilethetofumarinates,combinericeand1¼cupswaterinasaucepan.Bringtoaboil.Reduceheatandcover.Simmer30minutesoruntilwaterisabsorbed.Setaside.
Preheattheovento350°F.Tossthemarinatedtofuwiththesesameseeds.Bakethesesame-coatedtofuinanonstickbakingpanfor30to40minutes,untilgolden.
Tomakethesauce,placethesoakedapricotswiththesoakingliquid,peanutbutter,ginger,garlic,VegiZestorotherno-saltseasoningblend,vinegar,arrowrootpowder,andredpepperflakesinafoodprocessororhigh-poweredblenderandblenduntilsmooth.Transfertoasmallbowlandsetaside.
Heatwaterinalargepanandwater-sautétheonion,broccoli,carrots,bellpeppers,andpeasfor5minutes,addingmorewaterasnecessarytokeepvegetablesfromscorching.Addthebokchoyandmushrooms,cover,andsimmeruntilthevegetablesarejusttender.Removethecoverandcookoffmostofthewater.Addthespinachandtossuntilwilted.
Addthesauceandstiruntilallthevegetablesareglazedandthesauceishotandbubbly,about1minute.Mixinthecashewsandbakedtofu.Servethestir-
fryovertheshreddedlettucealongwith¼cupriceperperson.
NOTE:Ifyoudon’thaveBlackFigVinegar,blend4unsulfureddriedfigswith½cupricevinegarinahigh-poweredblenderuntilsmooth.
PERSERVING:CALORIES386;PROTEIN17g;CARBOHYDRATES51g;TOTALFAT16.2g;SATURATEDFAT2.9g;SODIUM190mg;FIBER11g;BETA-CAROTENE11,814ug;VITAMINC223mg;CALCIUM319mg;IRON7.9mg;FOLATE433ug;MAGNESIUM220mg;ZINC3.6mg;SELENIUM19.5ug
MushroomsandBeansoverCrispyKale
SERVES2
INGREDIENTS
FORTHEMUSHROOMSANDBEANS:Smallamountofoliveoil2–4garliccloves,chopped1shallot,chopped1poundmixedmushrooms(portobello,cremini,shiitake),slicedorquartered1cupcookedkidneybeans*orcannedno-salt-addedorlow-sodiumkidneybeans,drained½cuplow-sodiumorno-salt-addedvegetablebroth1tablespoonsherryvinegarorbalsamicvinegar½teaspoonfreshthyme,chopped⅛teaspoonblackpepper
*Use⅓cupdriedbeans;seecookinginstructions.
FORTHESAUCE:1¼cupslow-sodiumorno-salt-addedvegetablebroth,divided1tablespoontomatopaste¼cupraisins(reduceto2tablespoonsfordiabeticandweight-lossdiets)2teaspoonsarrowrootpowder
FORTHECRISPYKALE:Smallamountofoliveoil1bunchkale,toughstemsandcenterribsremoved,chopped
DIRECTIONS
FORTHEMUSHROOMSANDBEANS:
Rubalargenonstickskilletwithasmallamountofoliveoilandheatovermedium-highheat.Addgarlic,shallots,andmushroomsandcook,stirringfrequently,untilmushroomsaretenderandliquidisevaporated.
Addkidneybeansandvegetablebrothandcookuntilheatedthrough.Stirinvinegar,thyme,andblackpepper.Coverandsetaside.
FORTHESAUCE:
Heat1cupofthevegetablebrothinsmallsaucepan.Addtomatopasteandraisinsandsimmeronlowheatfor3minutes.Whiskarrowrootintoremaining¼cupvegetablebroth.Addtosauceandheatuntilmixtureisslightlythickened.
FORTHECRISPYKALE:
Preheattheovento350°F.Rubabakingdishwithasmallamountofoliveoil.Spreadkaleleavesonthebakingpan,makingsurenottooverlapthepieces.Thiswillhelpthekaletocrispevenly.Bakefor20minutesuntiltheedgesstarttogetcrispy.
Servemushroomsandkidneybeansonabedofcrispykaletoppedwithsauce.
PERSERVING:CALORIES301;PROTEIN22g;CARBOHYDRATES55g;TOTALFAT3.1g;SATURATEDFAT0.6g;SODIUM150mg;FIBER10.3g;BETA-CAROTENE6,558ug;VITAMINC94mg;CALCIUM162mg;IRON5.4mg;FOLATE186ug;MAGNESIUM95mg;ZINC2.7mg;SELENIUM23.4ug
Pistachio-CrustedTempehwithBalsamic-GlazedShiitakes
SERVES4
INGREDIENTS
8ouncestempeh,diagonallyslicedasthinlyaspossible1poundshiitakemushrooms,stemmedandthinlysliced
FORTHEMARINADE:2clovesgarlic,minced1tablespoonchoppedfreshbasil1tablespoonchoppedfreshcilantroPinchofhotpepperflakes1cuplow-sodiumorno-salt-addedvegetablebroth2tablespoonsbalsamicvinegar1teaspoonBraggLiquidAminosorlow-sodiumsoysauce
FORTHECRUST:1cupshelledpistachios4tablespoonscornmeal2tablespoonsnutritionalyeast1teaspoononionpowder1teaspoongarlicpowder
DIRECTIONS
Placeslicedtempehinasaucepanwithwatertocoverandsimmerfor10minutes.
Combineallingredientsformarinade.Removetempehfromwaterandaddtomarinade.Marinateforatleast1hour.
Preheattheovento375°F.Processpistachiosinafoodprocessoruntilfinelychopped.Addremainingcrustingredientsandpulseuntilthoroughlymixed.Placeinalargeshallowbowl.Removetempehfrommarinadeanddrain.Reservemarinade.Diptempehincrustmixturetocoat.
Placecrustedtempehandslicedmushroomssidebysideonarimmedbakingsheet.Spoon2–3tablespoonsofmarinadeovermushrooms.Bakefor13minutesoruntilmushroomsaresoft,turningoccasionally.
Simmerremainingmarinadefor2minutes.Drizzletempehandmushroomswithmarinadebeforeserving.
PERSERVING:CALORIES374;PROTEIN24g;CARBOHYDRATES30g;TOTALFAT20.7g;SATURATEDFAT3.1g;SODIUM98mg;FIBER6.1g;BETA-CAROTENE173ug;VITAMINC5mg;CALCIUM120mg;IRON4.7mg;FOLATE225ug;MAGNESIUM109mg;ZINC2.4mg;SELENIUM14.2ug
SpicyThaiBraisedKaleandTofu
SERVES4
INGREDIENTS
16ouncesextra-firmtofu,drainedwell,cutinto1-inchcubes1cupfinelychoppedonion1tablespoongratedfreshginger1smalljalapeñopepper,seededandminced1teaspoonchilipowder2cupsno-salt-addedorlow-sodiumvegetablebroth½cupunsalted,naturalpeanutbutter2tablespoonstomatopaste
No-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest1bunchkale,toughstemsandcenterribsremovedandleaveschopped1tablespoonfreshlimejuice4scallions,thinlysliced
DIRECTIONS
Preheattheovento350°F.Placetofucubesonalightlyoiledbakingdishandbakefor30minutes,turningafter15minutes.
Heatalargesautépanandaddonion,ginger,andjalapeñopepper.Cookuntilonionhassoftened,adding1–2teaspoonsofwaterasneededtopreventsticking.Addchilipowderandcook1moreminute.
Whiskinvegetablebroth,peanutbutter,tomatopaste,andMatoZestorotherno-saltseasoningblend,andbringtoaboil.Graduallyaddkale,afewhandfulsatatime,stirringtoletitwiltdown.Addbakedtofu,cover,reduceheat,andsimmerfor15minutesoruntilkaleistender.Stirinlimejuiceandtopwithslicedscallions.
PERSERVING:CALORIES397;PROTEIN18g;CARBOHYDRATES41g;TOTALFAT19g;SATURATEDFAT2.9g;SODIUM158mg;FIBER6g;BETA-CAROTENE11,341ug;VITAMINC149mg;CALCIUM273mg;IRON4.8mg;FOLATE83ug;MAGNESIUM82mg;ZINC1.3mg;SELENIUM13.8ug
CreminiRatatouille
SERVES2
INGREDIENTS
1mediumonion,thinlysliced2garliccloves,chopped1½cupschoppedtomatoes,freshorpackagedinBPA-freecartons1mediumeggplant,cutinto1-inchdice1mediumzucchini,slicedcrosswise1-inchthick10ouncescreminiorothermushrooms,sliced1mediumredpepper,cutinto1-inchpieces1teaspoonoregano1teaspoonbasil1teaspoonMrs.DashTomatoBasilGarlicSeasoningorDr.Fuhrman’sMatoZest
DIRECTIONS
Heat⅛cupwaterinalarge,deepskillet.Water-sautétheonionuntilsoftened,about3minutes.Addthegarlicandcookfor1minute,addingmorewaterasnecessarytokeepfromscorching.Reducetheheattomoderatelylowandaddthetomatoes,eggplant,zucchini,mushrooms,redpepper,oregano,basil,andseasoning.Coverandcook,stirringoccasionally,untilvegetablesareverytender,about1hour.
Servewarmoratroomtemperature.
PERSERVING:CALORIES90;PROTEIN7g;CARBOHYDRATES19g;TOTALFAT0.9g;SATURATEDFAT0.2g;SODIUM17mg;FIBER7.9g;BETA-CAROTENE863ug;VITAMINC61mg;CALCIUM45mg;IRON1.4mg;FOLATE85ug;MAGNESIUM49mg;ZINC1mg;SELENIUM7.5ug
Mushroomsareapowerfulfoodthatenablessuperiorimmunefunctionandstrongprotectionagainstcancer.Evenasmallamountof
mushroomseatendailyshowsthisbenefit.
TofuFilletswithMushroomWineSauce
SERVES4
INGREDIENTS
16ouncesextra-firmtofu,drained
FORTHEMARINADE:3clovesgarlic,pressed1tablespoonchoppedshallots1cuplow-sodiumorno-salt-addedvegetablebroth¼cupbalsamicvinegarPinchofhotpepperflakes
FORTHEMUSHROOMWINESAUCE:2clovesgarlic,chopped¼cupthinlyslicedshallots1mediumredbellpepper,seededandslicedinthinstrips2largeportobellomushrooms,sliced¼poundshiitakemushrooms,sliced¼poundbuttonmushrooms,sliced½cupredwineorlow-sodiumvegetablebroth½cupchoppedfreshparsleyNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest1teaspoonherbesdeProvence¼teaspoonblackpepper
DIRECTIONS
Presstheblockoftofubetweenseverallayersofpapertowelstoremoveexcesswater.Slicetofuin½-inchslices.
Whisktogethergarlic,shallots,vegetablebroth,andvinegar.Pourovertofuandmarinatefor1hour.Bakeat350°Ffor35minutes,oruntillightlybrowned,turninghalfwaythroughbaking.
Forthemushroomwinesauce,water-sautéthegarlic,shallots,andredpeppersuntilalmosttender.Addallremainingingredientsandsimmeruntilliquidisreducedandmushroomsaretender.
Servetofutoppedwithmushroomwinesauce.
PERSERVING:CALORIES171;PROTEIN10g;CARBOHYDRATES29g;TOTALFAT3g;SATURATEDFAT0.5g;SODIUM62mg;FIBER2g;BETA-CAROTENE1,178ug;VITAMINC53mg;CALCIUM129mg;IRON3.3mg;FOLATE73ug;MAGNESIUM53mg;ZINC1.4mg;SELENIUM20.6ug
Oven-“Fried”TofuwithJicamaMangoSlawandSweetPotatoSticks
»ExecutiveChefPaulBogardus
Portobellomushroomcaps,salmon,orskinlesschickenbreastscanbesubstitutedforthetofuinthisrecipe.Ifusingportobellomushrooms,snipthestemsoffandgentlyscrapeouttheblackgillswithateaspoon.
SERVES6
INGREDIENTS
FORTHETOFU:Nonstickcookingsprayorsmallamountofoliveoil½cupunsweetenedsoy,hemp,oralmondmilk3dropshotredpeppersauce½cupKashiMultigrainFlakes,crushed3tablespoonschickpeaorwhole-wheatflourNo-saltseasoningblend,adjustedtotaste,or¼teaspoonDr.Fuhrman’sVegiZest½bunchfreshthyme,pickedandchopped2poundsextra-firmtofu,drainedandslicedinto¾-inchslicesandpatteddry2teaspoonsoliveoil
FORTHEJICAMAMANGOSLAW:1cupshreddedsavoycabbage1cupshreddedradicchio1cupjuliennedjicama2cupsdicedmango
1cupdicedwatermelon¼cupchoppedfreshparsley1tablespoonchoppedfreshsage1tablespoonchoppedfreshthymeNo-saltseasoningblend,adjustedtotaste,or1teaspoonDr.Fuhrman’sVegiZest½teaspoongroundfennelseeds½cuprawcashews½cupunsweetenedsoy,hemp,oralmondmilk1tablespoonraisins3tablespoonsredwinevinegar½organiclemon,juicedandzested
FORTHESWEETPOTATOSTICKS:Nonstickcookingsprayorsmallamountofoliveoil1½poundssweetpotatoes,washedandpeeled1teaspoonoliveoil2teaspoonsapplecidervinegarorredwine,tarragon,orbalsamicvinegar1tablespoonfreshthyme,stemmedandchoppedBlackpeppertotaste
DIRECTIONS
FORTHETOFU:
Preheattheovento400°F.Sprayalargebakingsheetwithnonstickcookingsprayorwipewithasmallamountofoliveoil.
Inalargebowl,combinethemilkandpeppersauce.Onasheetofwaxpaper,combinecerealcrumbs,flour,VegiZestorotherno-saltseasoningblend,andthyme.Diptofuintomilk,thendredgeinthecrumbmixture,coatingcompletely.
Placetofuonthepreparedbakingsheet,drizzlewitholiveoil,andbakefor15
minutes.Turntofuoverandbakeanadditional15minutesuntillightlybrowned.
FORTHEJICAMAMANGOSLAW:
Inalargebowl,combinecabbage,radicchio,jicama,mango,andwatermelon.
Inahigh-poweredblender,blendremainingingredients.Pourovervegetablemixtureandtossuntilevenlycoated.Coverandrefrigerateatleast1hour(overnightpreferably)toallowflavorstomarry.
FORTHESWEETPOTATOSTICKS:
Preheattheovento325°F.Spray2bakingsheetswithnonstickcookingsprayorwipewithasmallamountofoliveoil.Placethesweetpotatoesinapotandcoverwithcoldwater.Overhighheat,bringpotatoestoaboilandletboilfor1minute.
Drainpotatoesand,whilestillhot,tosswitholiveoil,vinegar,andthyme.Layevenlyontothepreparedbakingsheetsandbakeintheovenfor20minutes,untillightlybrownedandtender.Seasonwithblackpepper.
PERSERVING:CALORIES436;PROTEIN22g;CARBOHYDRATES56g;TOTALFAT14.8g;SATURATEDFAT1.6g;SODIUM108mg;FIBER10.3g;BETA-CAROTENE10,473ug;VITAMINC50mg;CALCIUM296mg;IRON5.5mg;FOLATE70ug;MAGNESIUM203mg;ZINC1.5mg;SELENIUM5.6ug
EggplantCannelloniwithPineNutRomescoSauce
SERVES6
INGREDIENTS
FORTHEEGGPLANT:2largeeggplants,peeledandslicedlengthwise½-inchthick2–3tablespoonswater2mediumredbellpeppers,seededandcoarselychopped1mediumonion,coarselychopped1cupchoppedcarrots½cupchoppedcelery
4clovesgarlic8ouncesbabyspinachNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sVegiZest1cupcookedquinoa,Kamut,barley,spelt,orbrownrice2cupsno-salt-addedorlow-sodiumpastasauce3ouncesnondairy,mozzarella-typecheese,shredded
FORTHEPINENUTROMESCOSAUCE:½cuponion,chopped2clovesgarlic,chopped½tomato,chopped1teaspoonanchochilipowder½cuproastedredpeppers2tablespoonswater2tablespoonssherryvinegar2tablespoonspinenuts(seeNote)2tablespoonsnutritionalyeast
DIRECTIONS
Preheattheovento350°F.Lightlyoilanonstickbakingpan.Arrangeeggplantinasinglelayerinthepan.Bakeabout20minutesoruntileggplantisflexibleenoughtorollupeasily.Setaside.
Heat2tablespoonswaterinalargepan,addthebellpepper,onion,carrots,celery,andgarlicandsautéuntiljusttender,addingmorewaterifneeded.AddthespinachandVegiZestorotherno-saltseasoningblend,andcookuntilspinachiswilted.Addthecookedquinoa.
Transfertoamixingbowl.Mixin2–3tablespoonsofthepastasauceandalloftheshreddedcheese.Spreadabout¼cupofthepastasauceinabakingpan.Putsomeofthevegetablemixtureoneacheggplantslice,rollup,andplaceinthepan.Pourremainingsauceovertheeggplantrolls.Bakefor20minutes,untilheatedthrough.
Tomakeromescosauce,sautétheonions,garlic,andtomatoesinalittlewaterorwhitewineuntiltheonionsaretranslucent,addchilipowder,andsautéanextraminute.Putonionmixtureinahigh-poweredblenderwiththeremainingingredientsandpureeuntilsmooth.Serveeggplantwithadrizzleofromescosauce.
NOTE:UseMediterraneanpinenutsifavailable.Seebox.Rawalmondsmaybesubstituted.
PERSERVING:CALORIES315;PROTEIN11g;CARBOHYDRATES50g;TOTALFAT10.5g;SATURATEDFAT1.9g;SODIUM288mg;FIBER12.8g;BETA-CAROTENE5,357ug;VITAMINC133mg;CALCIUM282mg;IRON3.1mg;FOLATE170ug;MAGNESIUM126mg;ZINC1.9mg;SELENIUM11.2ug
No-PastaZucchiniLasagna
SERVES8
INGREDIENTS
FORTHETOFURICOTTA:16ouncesextra-firmtofu,drainedwell¼cupnutritionalyeast2teaspoonslemonjuice2tablespoonsmincedshallots1clovegarlic,minced½cupfreshbasil,choppedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest1teaspoondriedoregano2teaspoonsgroundchiaseedsDashofblackpepper
FORTHEVEGETABLES:2headsbroccoli,coarselychopped4cupsslicedmixedfreshmushrooms(suchasshiitake,cremini,oyster)4mediumbellpeppers(red,yellow,and/ororange),seededandchopped7ouncesbabyspinach
FORTHELASAGNA:3cupsno-salt-addedorlow-sodiumpastasauce,divided2–3mediumzucchini,slicedlengthwiseintothinslicesShreddedfreshbasilforgarnish
DIRECTIONS
Preheattheovento350°F.
Tomakethetofu“ricotta,”placethetofuinabowlandmashuntilcrumbly.Addremainingingredientsandmixuntilwellcombinedandtheconsistencyresemblesricottacheese.Setaside.
Topreparethevegetables,sautéthebroccoli,mushrooms,bellpeppers,andspinach,withoutwater,overlowheatfor5minutesorjustuntiltender.
Toassemblethelasagna,spreadathinlayerofthepastasauceonthebottomofabakingdish.Layerthezucchinislices,sautéedvegetables,andtofu“ricotta”andthenspreadwithpastasauce.Repeatthelayers,endingwiththetofu“ricotta.”Spreadtheremainingpastasauceontopandbake,uncovered,forapproximately45minutes,oruntilhotandbubbly.Garnishwiththeshreddedbasil.
PERSERVING:CALORIES240;PROTEIN12g;CARBOHYDRATES39g;TOTALFAT6.7g;SATURATEDFAT0.9g;SODIUM106mg;FIBER9.7g;BETA-CAROTENE2,620ug;VITAMINC153mg;CALCIUM177mg;IRON4.5mg;FOLATE321ug;MAGNESIUM110mg;ZINC1.9mg;SELENIUM14ug
SweetPotato“Lasagna”withSwissChardandArugulaWalnutPesto
»ExecutiveChefMartinOswald
Thesweetpotatoiswonderfullyoffsetbytheearthymushroomsandrosemary.Makealargeroastingpanofthislasagnaforaneasyandstress-freelargeparty.
SERVES5
INGREDIENTS
FORTHEPOMEGRANATEREDUCTION:2cupspomegranatejuice
FORTHEARUGULAPESTO:2clovesgarlic½cupwalnuts¼cupwhitebalsamicvinegar½cupwaterNo-saltseasoningblend,adjustedtotaste,or½tablespoonDr.Fuhrman’sVegiZest½tablespoonnutritionalyeast2cupsarugula2cupsspinach
FORTHELASAGNA:2cupsshiitakemushrooms,slicedthinly1cuponions,chopped½cupwhitewineorlow-sodiumorno-salt-addedvegetablestock
3sweetpotatoes,slicedthinlyNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest2sprigsrosemary,chopped2redpeppers,roastedanddiced2cupsfirmtofu,slicedthinlyBlackpeppertotaste
FORTHESWISSCHARD:6largeSwisschardleaves5dropsoliveoil1shallot,thinlysliced½teaspoonchoppedgarlic1mediumzucchini,slicedintomatchstick-sizepieces½cupcookedgarbanzobeans(chickpeas)orcannedno-salt-addedorlow-sodiumgarbanzobeans,drained¼cuplow-sodiumorno-salt-addedvegetablestock
TOFINISHTHEDISH:4tablespoonswalnuts2tablespoonsfinelyslicedchives
DIRECTIONS
TOMAKETHEPOMEGRANATEREDUCTION:
Placethepomegranatejuiceinasmallpanonlowheat.Simmeruntilthejuiceisthickenedtoaconsistencyofmolasses(about45minutes).Setaside.
TOMAKETHEPESTO:
Addthegarlic,walnuts,vinegar,water,VegiZestorotherno-saltseasoningblend,andnutritionalyeasttoahigh-poweredblenderandblendathighspeed.Addthearugulaandspinachandblendtoachunkyconsistencyonlowspeed.Setaside.
TOMAKETHELASAGNA:
Preheattheovento350°F.
Sautéthemushroomsandonionsinwhitewineorvegetablestockinasmallpanandsetaside.Ina2-inch-tallbakingdish,startassemblingthelasagnabyplacingalayerofsweetpotatoes,overlappingtheslices.SprinklethesweetpotatosliceswithVegiZestorotherno-saltseasoningblend,rosemary,mushrooms,androastedredpeppers.Next,layerthetofuslicesontopofthemix.Repeattheprocesstwomoretimestoforma“lasagna.”Finishwithalayerofsweetpotatoesandpourthevegetablestockoverthemixture.Wraplasagnawithaluminumfoilandbakeitintheovenfor45minutes.
FORTHESAUTÉEDSWISSCHARD:
PulltheleavesoffthestemsoftheSwisschardandslicetheleavesinto½-inchribbons.Dicethestems.Sautéthestemsintheoliveoilwiththeshallotsandgarliconlowheat,payingattentionnottoburnthem.TheshallotsandSwisschardstemswillreleasesomemoisturesogiveitabout3minutesandthenaddthezucchini,Swisschardribbons,garbanzobeans,andvegetablestock.Steamfor2moreminutes.
TOFINISHTHEDISH:
PlacethesteamedSwisschardmixtureoverthelasagna.Drizzlethearugulapestoandpomegranatereductionaroundthedish.Garnishwithwalnutsandchives.
PERSERVING:CALORIES384;PROTEIN12g;CARBOHYDRATES59g;TOTALFAT13.1g;SATURATEDFAT1.3g;SODIUM141mg;FIBER7.8g;BETA-CAROTENE9,671ug;VITAMINC87mg;CALCIUM155mg;IRON4.1mg;FOLATE134ug;MAGNESIUM123mg;ZINC2mg;SELENIUM11.1ug
Garden-StuffedVegetables
SERVES6
INGREDIENTS
2mediumzucchini,cutinhalflengthwise,seedsandsomemeatremoved,leavingshellsintact4largebellpeppers,assortedcolors,topsslicedoff,seedsremoved2mediumportobellomushrooms,stemsremoved½cupquinoa,rinsedwell1smallredbellpepper,chopped½poundshiitakemushrooms,chopped3wholegreenonions,chopped2stalkscelery,chopped1stalkbroccoli,choppedinsmallpieces4clovesgarlic,choppedinsmallpieces1cupcookedlentils*orcanned,no-salt-addedorlow-sodiumlentils,drained½cupwalnuts,coarselychopped2ouncesnondairy,mozzarella-typecheese,shredded½cupraisins(reduceto¼cupfordiabeticorweight-lossdiets)¼cupplus2tablespoonsparsley,chopped,divided2teaspoonsBraggLiquidAminosNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest2cupslow-sodiumorno-salt-addedpastasauceSaladgreens1tablespoonchampagnevinegar
*Use⅓cupdrylentils;seebeancookinginstructions.
DIRECTIONS
Preheattheovento350°F.
Onabakingsheet,bakethezucchiniandpeppersfor5minutes.Addportobellomushroomsandbakeforanadditional15minutes.Setaside.
Rinsethequinoabyplacinginafine-meshstrainerandrunningwateroverit.Placethequinoainasaucepotwith1cupwater.Bringtoaboil,cover,reduceheat,andletsimmerfor13to15minutes,untilallthewaterisabsorbed.Setaside.
Inasmallamountofwater,sautéredpepper,shiitakemushrooms,greenonions,celery,broccoli,andgarlicuntiltenderanduntilallthewaterhascookedoff.
Inalargebowl,mixcookedquinoa,lentils,walnuts,cheesesubstitute,raisins,and¼cupchoppedparsleywithsautéedingredientsandseasonwithliquidaminosandMatoZestorotherno-saltseasoningblend.
Fillzucchini,mushrooms,andpepperswithquinoamixtureandplaceinabakingdish.
Spoonpastasauceovervegetables.Bakefor20to30minutesuntilhot.
Serveonabedofsaladgreensthathavebeenlightlytossedwithchampagnevinegar.
Garnishvegetableswithremainingchoppedparsley.
PERSERVING:CALORIES334;PROTEIN15g;CARBOHYDRATES53g;TOTALFAT9.7g;SATURATEDFAT1.3g;CHOLESTEROL0.1mg;SODIUM217mg;FIBER11.8g;BETA-CAROTENE2,459ug;VITAMINC191mg;CALCIUM193mg;IRON5.8mg;FOLATE269ug;MAGNESIUM134mg;ZINC3mg;SELENIUM10.3ug
SicilianStuffedPeppers
SERVES3
INGREDIENTS
½cupdryquinoa3largebellpeppers,cutinhalflengthwise,seedsandmembranesremoved3clovesgarlic,minced1mediumonion,minced1mediumeggplant,diced1mediumzucchini,diced8ouncesmushrooms,diced
1½cupslow-sodiumorno-salt-addedtomatosauce1teaspoondriedoregano2tablespoonsfreshbasil
DIRECTIONS
Preheattheovento350°F(optional).
Placequinoainafine-meshsieveandrinseundercoldwaterforafewseconds.
Inasaucepan,bring1cupwatertoaboil,addquinoa,turndowntheheattolow,cover,andsimmergentlyuntilalltheliquidisabsorbed,about15minutes.Setaside.
Steambellpeppers,cutsidedown,over½inchboilingwateruntilnearlytender,about8to10minutes.
Heat⅛cupwaterandsautéthegarlicandonion.Addtheeggplant,zucchini,andmushroomsandcookuntileggplantandzucchiniaresoft.Addthecookedquinoa,tomatosauce,oregano,andbasil.Spoonvegetable/quinoamixtureintopeppers.
Serveimmediatelyorbakefor15minutesifdesired.
PERSERVING:CALORIES254;PROTEIN12g;CARBOHYDRATES53g;TOTALFAT2.8g;SATURATEDFAT0.4g;SODIUM77mg;FIBER14.8g;BETA-CAROTENE2,117ug;VITAMINC182mg;CALCIUM98mg;IRON4.9mg;FOLATE149ug;MAGNESIUM124mg;ZINC2.2mg;SELENIUM8.5ug
ThanksgivingNonmeatLoaf
SERVES6
INGREDIENTS
2tablespoonsarrowrootpowder4tablespoonswater2teaspoonsBraggLiquidAminos1boxsofttofu,drainedandpatteddrywithpapertowel¾cupchoppedwalnuts1¼cupschoppedonions½cupchoppedorganiccelery2cupschoppedportobellomushrooms1tablespoonwaterNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest2teaspoonsSpike(nosalt)1teaspoondriedoregano1½teaspoonsdriedbasil½teaspoondriedsage¾cupwhole-grainbreadcrumbs1½cupscookedbrownrice
DIRECTIONS
Preheattheovento350°F.
Mixarrowrootpowder,water,aminos,andtofutogetherinahigh-poweredblender.Addwalnutsandblenduntilsmooth.
Sautéonions,celery,andmushroomsinwaterwithseasoningsandherbsuntil
vegetablesaresoft,stirringoccasionally.
Inabowl,mixtogethertofumixture,vegetables,breadcrumbs,andcookedrice.
Usingapapertowel,spreadasmallamountofoliveoilinaloafpan.Addmixturetopanandbakefor1hourand15minutes.Letcoolfor30minutes.Turnloafoutandslice.
NOTE:Maybeservedwithlow-sodiumketchupandthinlyslicedrawonion.
PERSERVING:CALORIES350;PROTEIN15g;CARBOHYDRATES47g;TOTALFAT13.3g;SATURATEDFAT1.5g;CHOLESTEROL0.2mg;SODIUM359mg;FIBER5.3g;BETA-CAROTENE70ug;VITAMINC4mg;CALCIUM143mg;IRON3.1mg;FOLATE107ug;MAGNESIUM96mg;ZINC3mg;SELENIUM14.2ug
ArtichokeLentilLoaf
»ChefChristineWaltermyer
SERVES6
INGREDIENTS
½cuponion,diced6clovesgarlic,minced3cupsmushrooms,finelychopped¼cupdicedcelery2tablespoonsmincedparsley1teaspoonpoultryseasoning1½cupscookedlentils*or1(15-ounce)canlow-sodiumorno-salt-addedlentils,drained4artichokes,halvedandsteamed(seenextpage)or6frozenartichokehearts,thawedandmashed⅓cuprawpecans,choppedfinely¼cuprolledoats¼cuplow-sodiumketchup(plusextrafortopofloaf),ortomatopaste2tablespoonslemonjuice2tablespoonsarrowrootpowder(orwhole-wheatflour)No-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZestFreshlygroundblackpeppertotaste
*Use½cupdriedlentils;seebeancookinginstructions.
DIRECTIONS
Preheattheovento350°F.
Inasautépan,heat1tablespoonwaterorvegetablebroth.Addonionandgarlicandsautéfor5minutes.Addmushrooms,cover,andcookuntilmushroomsaretender.Addcelery,parsley,andpoultryseasoning.Sautéanother5minutes,addingmorewaterifneededtopreventsticking.
Placethesautéedvegetablesinabowlandaddthelentilsandremainingingredients.Stirwelltocombine.
Lightlyrubaloafpanwithaminimalamountofoil.Filltheloafwithlentilmixtureandpressdownevenly.Spreada⅛-inchlayeroflow-sodiumketchuportomatopasteovertop.Bakefor1hour.Removefromtheovenandletstandatroomtemperaturefor30minutesbeforeslicingandserving.
PERSERVING:CALORIES189;PROTEIN9g;CARBOHYDRATES29g;TOTALFAT5.3g;SATURATEDFAT0.5g;SODIUM146mg;FIBER8.7g;BETA-CAROTENE622ug;VITAMINC13mg;CALCIUM51mg;IRON3.6mg;FOLATE130ug;MAGNESIUM73mg;ZINC1.7mg;SELENIUM8.6ug
ANATOMYOFANARTICHOKE
Tocookartichokes,slice1inchoffthetopofeachartichoke.Cutoffabout¼inchoftheverybottompieceofthestem,keepingtheremainingstemattached.Sliceartichokesinhalf,lengthwise,withasmall,sharp,pointedknife.Scoopoutanddiscardthefibrousandhairychokefromthecenterofeachhalf.Placetheartichokesinasteamerbasketoverseveralinchesofwater.Bringwatertoaboil,cover,andsteamfor18minutes.Setartichokesasideuntilcoolenoughtohandle.
Toeat,peeloffouterleavesoneatatime.Tightlygriptheouterendoftheleaf,placetheoppositeendinyourmouth,andpullthroughyourteethtoremovethesoft,pulpy,deliciousportionoftheleaf.Youcanalsoprepareoneofmyhealthfuldipsordressingstouseasadip.Continueuntilalltheleavesareremoved.Theremainingheartcanbecutintopiecesandeaten.
IfusinginarecipesuchastheArtichokeLentilLoaf,removetheartichokeheartsandstemandtransfertoabowl.Mashlightly.Scrapeoffthebottomone-thirdofeachleafwithabutterknifeandaddtomashedheartsandstems.
Carefullyscrapeoutthetenderinsidesofthestemstouseaswell.
VegetableShepherd’sPie
SERVES6
INGREDIENTS
4largesweetpotatoes1clovegarlic,chopped10ouncesmushrooms,sliced1cupfreshorfrozenchoppedbroccoli1cupfreshorfrozenslicedcauliflower1mediumleek,chopped1redbellpepper,cutinto1-inchsquares1teaspoonherbesdeProvence(driedFrenchherbs)No-saltseasoningblendsuchasMrs.Dash,adjustedtotaste,or¼cupDr.Fuhrman’sVegiZest2cupsfreshchoppedspinachor1cupfrozen,thawedanddrained2largecarrots,juiced,or½cupcarrotjuice1cupextra-firmtofu,watersqueezedoutandcrumbled4teaspoonscornstarch1cuphazelnuts,Brazilnuts,orrawalmonds,choppedmedium-fine2tablespoonschoppedfreshparsley
DIRECTIONS
Preheattheovento375°F.Bakesweetpotatoesuntilsoft,about45minutes.Whenpotatoesaretender,removetoabowlandmash.Setaside.
Heat2tablespoonswaterinalargesautépan,addgarlicandmushrooms,andsautéuntilmushroomslosetheirwaterandbegintolightlybrown,about5minutes.Removefrompanandsetaside.
Placebroccoli,cauliflower,leeks,bellpeppers,herbesdeProvence,andDr.
Fuhrman’sVegiZestorotherno-saltseasoningblend,insautépanalongwith2cupswater.Simmeruntilalmosttender,about10minutes.(Ifusingfrozenbroccoliandcauliflower,reducewaterto1½cups.)Addspinachandtoss.
Drainandremovevegetables,reservingvegetableliquidinpot.Whiskcornstarchintocarrotjuiceandwhiskintoboilingvegetableliquiduntilitthickens.Addsautéedmushrooms,vegetables,andcrumbledtofutosauceandtosstocombine.
Dividemixtureintotwo8-inchpiepans.Topeachwith¼cupnuts.Spreadsweetpotatoesoverthetopandsprinklewithremainingnuts.
Bakefor20to30minutesuntilhotandnutsarelightbrown.Sprinklewithparsley.
NOTE:Youcanmakethisdishaheadoftimeandfreeze,unbaked.Covertightlywithaluminumfoilbeforefreezing.Donotdefrost,butbakeanadditional10to15minutes.
PERSERVING:CALORIES223;PROTEIN6g;CARBOHYDRATES33g;TOTALFAT8.5g;SATURATEDFAT0.7g;SODIUM79mg;FIBER6.9g;BETA-CAROTENE10,471ug;VITAMINC61mg;CALCIUM130mg;IRON2.7mg;FOLATE92ug;MAGNESIUM95mg;ZINC1.2mg;SELENIUM4.5ug
VegetableTagine
Althoughthewordtaginereferstothecone-shapedcookingvesselthatthedishistraditionallymadein,ithasalsocometorefertoaMoroccan-stylestew.
SERVES4
INGREDIENTS
½cupwater1largeonion,chopped2carrots,chopped1redbellpepper,chopped1zucchini,dicedfinely1clovegarlic,minced½teaspooncinnamon½teaspoonturmeric1½cupsdicedtomatoes,freshorpackagedinBPA-freecartons2cupslow-sodiumorno-salt-addedvegetablestock½cupdriedapricots,soakedfor20minutesinenoughhotwatertocover(reduceto¼cupfordiabeticorweight-lossdiets)¼cupraisins(reduceto2tablespoonsfordiabeticorweight-lossdiets)1tablespoonlemonjuice1½cupscookedgarbanzobeans*(chickpeas)or1(15-ounce)canlow-sodiumorno-salt-addedgarbanzobeans,drained2tablespoonsmincedfreshcilantroorparsley
*Use⅓cupdriedbeans;seecookinginstructions.
DIRECTIONS
Heatwaterinasaucepanovermediumheat.Addonion,carrots,andred
pepper.Coverpanandcookforabout5minutes.Addzucchini,garlic,cinnamon,turmeric,tomatoes,andvegetablestockandbringtoaboil.Reduceheattolowandsimmerforabout25minutes,untilvegetablesaretender.Drainapricotsandchop,reservingsoakingwater.Addapricots,soakingwater,raisins,lemonjuice,andchickpeastovegetablemixtureandcook5moreminutes.Stirincilantroorparsleyandserve.
PERSERVING:CALORIES242;PROTEIN12g;CARBOHYDRATES48g;TOTALFAT2.9g;SATURATEDFAT0.5g;SODIUM77mg;FIBER9.8g;BETA-CAROTENE3,816ug;VITAMINC63mg;CALCIUM89mg;IRON3.5mgFOLATE159ug;MAGNESIUM67mg;ZINC1.6mg;SELENIUM3.1ug
SpinachwithMushroomsandLeeks
SERVES2
INGREDIENTS
8ouncesmushrooms,sliced2mediumleeks,sliced2clovesgarlic,chopped10ouncesfreshspinach¼teaspoondriedthyme⅛teaspoonblackpepperPinchofcrushedredpepper,optional1tablespoonsherryvinegarorcookingsherry1tablespoonnutritionalyeast
DIRECTIONS
Inalargeskillet,heat2tablespoonswaterandsautémushrooms,leeks,andgarlicuntiltenderanduntilwaterhasevaporated,about4minutes.Addspinach,alittleatatime,cookinguntilwiltedenoughtoaddtheremainingspinach.Addthyme,blackpepper,andcrushedredpepperflakes,ifdesired.Coverandcookuntilspinachiswilted,about2minutes.Stirinvinegarandsprinklewithnutritionalyeast.
PERSERVING:CALORIES139;PROTEIN11g;CARBOHYDRATES26g;TOTALFAT1.2g;SATURATEDFAT0.2g;SODIUM142mg;FIBER7.3g;BETA-CAROTENE8,869ug;VITAMINC54mg;CALCIUM215mg;IRON7.3mg;FOLATE507ug;MAGNESIUM159mg;ZINC1.8mg;SELENIUM13.3ug
BraisedKaleandSquashwithPumpkinSeeds
SERVES6
INGREDIENTS
2buncheskale,toughstemsandcenterribsremovedandleaveschopped1mediumbutternutsquashorsmallpumpkin,peeled,seeded,andcubed2mediumredonions,coarselychopped6clovesgarlic,slicedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest⅔cupwater3tablespoonsbalsamicvinegarorDr.Fuhrman’sBlackFigVinegar1cuprawpumpkinseedsorsunflowerseeds,lightlytoasted*
*Toastseedsintheovenat300°Ffor4minutes,oruntillightlytoasted.
DIRECTIONS
Placekale,squash,onion,garlic,andVegiZestorotherno-saltseasoningblendinalargepotwithwater.Coverandsteamoverlowheatfor20minutesoruntilkaleandsquasharetender.
Addvinegarandtoss.Servesprinkledwithlightlytoastedpumpkinorsunflowerseeds.
PERSERVING:CALORIES269;PROTEIN10g;CARBOHYDRATES36g;TOTALFAT12.4g;SATURATEDFAT1.3g;SODIUM45mg;FIBER7.4g;BETA-CAROTENE11,669ug;VITAMINC97mg;CALCIUM186mg;IRON4mg;FOLATE119ug;MAGNESIUM163mg;ZINC1.8mg;SELENIUM16.1ug
CaliforniaCreamedKale
SERVES4
INGREDIENTS
2buncheskale,toughstemsandcenterribsremovedandleaveschopped1cuprawcashews¾cupunsweetenedsoy,hemp,oralmondmilk4tablespoonsonionflakesNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sVegiZest
DIRECTIONS
Placekaleinalargesteamerpot.Steam8minutes.
Meanwhile,placeremainingingredientsinahigh-poweredblenderandblenduntilsmooth.
Placekaleinacolanderandpresswithacleandishtoweltoremovesomeoftheexcesswater.Inabowl,coarselychopandmixkalewiththecreamsauce.
NOTE:Saucemayalsobeusedwithbroccoli,spinach,orothersteamedvegetables.Ialsolikethismixedwithrawchoppedredonionandalittletomatosauceontop.
PERSERVING:CALORIES269;PROTEIN12g;CARBOHYDRATES25g;TOTALFAT15.9g;SATURATEDFAT2.7g;SODIUM78mg;FIBER3.7g;BETA-CAROTENE7,060ug;VITAMINC90mg;CALCIUM143mg;IRON4.3mg;FOLATE47ug;MAGNESIUM139mg;ZINC2.6mg;SELENIUM10.2ug
CreamedForestKaleoverWildRice
SERVES5
INGREDIENTS
1cupwildrice,rinsed2buncheskale,toughstemsandcenterribsremovedandleavescoarselychopped2cupsshiitakemushrooms,sliced1mediumonion,chopped2cupsfreshorfrozenpeas¾cuprawcashews¾cuphemp,soy,oralmondmilk¼cuponionflakes3tablespoonsraw,unhulledsesameseeds
DIRECTIONS
Inasaucepan,bringwildriceand4cupswatertoboiling.Reduceheatandsimmer,covered,50to60minutesorjustuntilkernelspuffopen.Removecover,stir,cover,andletsitfor15minutes.
Inalarge,coveredskillet,water-sautéthekale,mushrooms,onion,andpeasovermediumheat,untilkaleistender,about10minutes.Stiroccasionallyandaddwaterasneeded.
Meanwhile,blendthecashews,milk,andonionflakesinafoodprocessororhigh-poweredblenderuntilsmoothandcreamy.
Stircashewcreamsauceintokalemixture.
Serveoverwildrice,toppedwithsesameseeds.
PERSERVING:CALORIES338;PROTEIN15g;CARBOHYDRATES44g;
TOTALFAT13.9g;SATURATEDFAT2.5g;SODIUM118mg;FIBER7.6g;BETA-CAROTENE6,071ug;VITAMINC84mg;CALCIUM183mg;IRON5mg;FOLATE106ug;MAGNESIUM145mg;ZINC3.6mg;SELENIUM10.3ug
GreatGreens
SERVES4
INGREDIENTS
1largebunchkale,toughstemsandcenterribsremovedandleaveschopped1bunchSwisschard,toughstemsremovedandleaveschopped1tablespoonflavoredvinegarorDr.Fuhrman’sSpicyPecanVinegar1clovegarlic,mincedNo-saltseasoningblend,adjustedtotaste,or½tablespoonDr.Fuhrman’sVegiZest1teaspoondrieddill1teaspoondriedbasilBlackpeppertotaste¼cuprawchoppedpecans,lightlytoasted
DIRECTIONS
SteamthekaleandSwisschardfor7minutes.Transfertoabowl.
Combinetheremainingingredientsandaddtothegreens.Ifdesired,add2–3tablespoonsofthesteamingwatertoadjustconsistency.Servetoppedwithtoastedpecans.
PERSERVING:CALORIES46;PROTEIN3g;CARBOHYDRATES9g;TOTALFAT0.5g;SATURATEDFAT0.1g;SODIUM150mg;FIBER2.2g;BETA-CAROTENE7,435ug;VITAMINC86mg;CALCIUM117mg;IRON2.3mg;FOLATE25ug;MAGNESIUM68mg;ZINC0.5mg;SELENIUM1.1ug
OrangeZestChard
»ExecutiveChefMartinOswald
SERVES4
INGREDIENTS
2shallots,diced2clovesgarlic,diced2bunchesSwisschard,stemsandleavesseparatedanddiced1organicorange,zested(seebox)andjuicedPinchofallspicePinchofchipotlechiliflakes2tablespoonsDr.Fuhrman’sBloodOrangeVinegar
DIRECTIONS
Sautétheshallots,garlicandSwisschardstemsinahot,drystainlesssteelpanfor3to5minutes,stirringconstantly.Addtheorangezestandjuice,allspiceandchipotlechiliflakes.Deglazethepanwithvinegar,addthechardleaves,andsteamfor3moreminutes.
PERSERVING:CALORIES35;PROTEIN2g;CARBOHYDRATES7g;TOTALFAT0.2g;SODIUM156mg;FIBER1.2g;BETA-CAROTENE2,631ug;VITAMINC31mg;CALCIUM46mg;IRON1.5mg;FOLATE18ug;MAGNESIUM63mg;ZINC0.3mg;SELENIUM1ug
SwissChardandBeansItaliano
SERVES4
INGREDIENTS
1poundSwisschard6garliccloves,minced1½cupsno-salt-addedorlow-sodiumtomatosauce3plumtomatoes,chopped1½cupsredkidneybeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained½teaspoonno-saltItalianseasoningblend
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Combineallingredientsinapotandsimmeronlowheatuntilchardissoft,stirringoccasionally.
PERSERVING:CALORIES174;PROTEIN13g;CARBOHYDRATES34g;TOTALFAT1g;SATURATEDFAT0.1g;SODIUM262mg;FIBER9.8g;BETA-CAROTENE4,804ug;VITAMINC64mg;CALCIUM111mg;IRON5.3mg;FOLATE127ug;MAGNESIUM156mg;ZINC1.6mg;SELENIUM3.2ug
BrusselsSproutswithOrangeandWalnuts
SERVES4
INGREDIENTS
1poundbrusselssprouts½cupfreshlysqueezedorangejuice¼cupwalnuts1teaspoonorganicorangezest(seebox)Freshlygroundpeppertotaste
DIRECTIONS
Placebrusselssproutsinasteamerbasketoverboilingwater.Coverandsteamabout20minutesoruntiltender.
Placesteamedbrusselssproutsandorangejuiceinalargeskillet,bringtoasimmer,andcookfor3minutes.Removefromheat.Toastwalnutsinasmallskilletovermediumheatfor2to3minutesuntillightlytoasted.Addtoastedwalnutsandgratedorangepeelandgentlytoss.Seasonwithpepper.
PERSERVING:CALORIES111;PROTEIN5g;CARBOHYDRATES15g;TOTALFAT5.2g;SATURATEDFAT0.5g;SODIUM29mg;FIBER4.9g;BETA-CAROTENE521ug;VITAMINC113mg;CALCIUM59mg;IRON1.9mg;FOLATE86ug;MAGNESIUM41mg;ZINC0.7mg;SELENIUM2.2ug
BrusselsSproutswithButternutSquashandCurrants
»ExecutiveChefMartinOswald
SERVES4
INGREDIENTS
½cupshallots,cutinhalf2cupsbrusselssprouts,leavesseparatedfromthehearts½cupbutternutsquash,diced½teaspoonfreshthyme,chopped½organiclemon,zestonly(seebox)1tablespoonbalsamicvinegarorDr.Fuhrman’sBlackFigVinegar
2tablespoonsdriedcurrants2tablespoonshempseeds
DIRECTIONS
Preheattheovento350°F.Wraptheshallotsand2tablespoonswaterinaluminumfoilandbakefor50minutes.
Inastainlesssteelpan,steamthebrusselssproutheartsandbutternutsquashin¼cupwaterfor5minutes.Addtheshallots,thyme,brusselssproutleaves,lemonzest,vinegar,andcurrants.Steam3moreminutes.
Sprinklewithhempseedstogarnish.
PERSERVING:CALORIES75;PROTEIN3g;CARBOHYDRATES14g;TOTALFAT1.7g;SATURATEDFAT0.2g;SODIUM16mg;FIBER3.1g;BETA-CAROTENE940ug;VITAMINC43mg;CALCIUM45mg;IRON1.2mg;FOLATE41ug;MAGNESIUM35mg;ZINC0.5mg;SELENIUM1.9ug
Thezestofalemonorothercitrusfruitistheoutermost,coloredskinthatcontainsflavorfuloils.Useagratertotakeoffjustthecoloredpart,
notthewhitepith.Thoroughlywashedorganicoranges,lemons,orlimesshouldbe
usedforzesting.Dried,gratedorangeorlemonzestisalsoavailableinthespicesectionofmoststores.
BroccoliFraDiavlo
SERVES2
INGREDIENTS
5cupsfreshbroccoliflorets4clovesgarlic,chopped1½cupsdicedfreshtomatoesor1(15-ounce)canno-salt-addeddicedtomatoes1cuplow-sodiumorno-salt-addedtomatoorpastasauce1–2teaspoonsItalianseasoningDashofdriedhotpepperflakes¼cupnutritionalyeast½teaspoonSpanishpaprika
DIRECTIONS
Steambroccoliuntiltender.
Inalargesaucepanovermediumheat,sautégarlicin¼cupwaterfor3to4minutes.Addtomatoes,tomatosauce,Italianseasoning,andhotpepperflakestotaste.Simmer10minutes.
Stirinbroccoli,nutritionalyeast,andSpanishpaprika.
PERSERVING:CALORIES209;PROTEIN19g;CARBOHYDRATES38g;TOTALFAT1.5g;SATURATEDFAT0.2g;SODIUM116mg;FIBER15g;BETA-CAROTENE1,712ug;VITAMINC238mg;CALCIUM194mg;IRON6.2mg;FOLATE803ug;MAGNESIUM126mg;ZINC2.8mg;SELENIUM7.3ug
CauliflowerandGreenPeaCurry
SERVES4
INGREDIENTS
3garliccloves,minced1mediumonion,chopped1smallcarrot,grated2teaspoonsmincedfreshginger1tablespooncurrypowder1teaspoongroundcumin1headcauliflower,cutintoflorets1½cupschoppedtomatoes,freshorpackagedinBPA-freecontainers1cupfreshorfrozengreenpeas¼cupwater1tablespoonfreshlemonjuice
DIRECTIONS
Water-sautégarlic,onion,andcarrotsuntiltender.Addginger,currypowder,andcuminandsautéanadditionalminute.Addcauliflower,tomatoes,peas,andwater.Coverandsimmerfor7minutesoruntilcaulifloweristender,addingmorewaterifneededtoadjustconsistency.
Stirinlemonjuice.
PERSERVING:CALORIES107;PROTEIN8g;CARBOHYDRATES22g;TOTALFAT0.8g;SATURATEDFAT0.1g;SODIUM103mg;FIBER7.7g;BETA-CAROTENE2,029ug;VITAMINC90mg;CALCIUM76mg;IRON2mg;FOLATE126ug;MAGNESIUM49mg;ZINC1mg;SELENIUM2.3ug
CauliflowerSpinachMashed“Potatoes”
SERVES4
INGREDIENTS
6cupscauliflowerflorets,freshorfrozen4clovesgarlic,sliced10ouncesfreshspinach½cuprawcashewbutterSoy,almond,orhempmilk,ifneededtothinNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest¼teaspoonnutmeg
DIRECTIONS
Steamcauliflowerandgarlicabout8to10minutesoruntiltender.Drainandpressoutasmuchwateraspossibleinstrainer.
Placespinachinsteamer,steamuntiljustwilted,andsetaside.
Processcauliflower,garlic,andcashewbutterinafoodprocessoruntilcreamyandsmooth.Ifnecessary,addsoymilktoadjustconsistency.
AddVegiZestorotherno-saltseasoningblendandnutmeg.Mixinwiltedspinach.
PERSERVING:CALORIES164;PROTEIN9g;CARBOHYDRATES18g;TOTALFAT8.5g;SATURATEDFAT1.7g;SODIUM124mg;FIBER5.7g;BETA-CAROTENE4,599ug;VITAMINC93mg;CALCIUM116mg;IRON3.8mg;FOLATE234ug;MAGNESIUM121mg;ZINC1.7mg;SELENIUM3.9ug
LemonCauliflowerRisotto
»ExecutiveChefMartinOswald
SERVES4
INGREDIENTS
½onion,diced2clovesgarlic,finelychopped½cuplow-sodiumorno-salt-addedvegetablebroth6cupsfinelychoppedcauliflowerflorets(topsoffloretsonly,nostems)½organiclemon,juicedandzested(seebox)1cuproastedredbellpeppers,sliced1tablespoonnutritionalyeast2cupsspinach,finelysliced4tablespoonsrawalmondbutter2tablespoonsrawalmonds,chopped2tablespoonsslicedchives,divided
DIRECTIONS
Sautétheonionandgarlicinastainlesspotwithoutwater,stirringoftenuntilgoldenbrown,about7minutes.
Addthevegetablebrothandcauliflowerandsautéfor3minutes.Addallotheringredients,exceptthealmondsand1tablespoonchives,andcookfor3moreminutesoruntilcauliflowerisaldente.Sprinklethealmondsandremainingchivesovertherisotto.
PERSERVING:CALORIES209;PROTEIN9g;CARBOHYDRATES21g;TOTALFAT12.5g;SATURATEDFAT1.3g;CHOLESTEROL2.1mg;SODIUM73mg;FIBER6.4g;BETA-CAROTENE1,861ug;VITAMINC
132mg;CALCIUM114mg;IRON2.2mg;FOLATE155ug;MAGNESIUM103mg;ZINC1.5mg;SELENIUM3.1ug
“Cheesy”BarleyRisotto
»TaliaFuhrman
SERVES4
INGREDIENTS
1teaspoonoliveoil1cuphulledbarley(seeNote)1teaspoondriedoregano1teaspoonbasil1clovegarlic,minced½largeonion,thinlysliced1½cupsdicedtomatoes,freshorpackagedinBPA-freecontainers1cupunsweetenedsoy,hemp,oralmondmilk2tablespoonswater,plusmoreifneeded½cupnutritionalyeast½tablespoonmiso,mixedwith½tablespoonwater1cupthinlyslicedshiitakemushrooms¼cupunsulfured,no-salt-addeddriedtomatoes,finelychopped2cupsfrozenspinach,thawed,or6cupsfreshspinachNo-saltItalianseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest
DIRECTIONS
Placeoliveoiland2tablespoonswaterinamediumpotalongwithbarley,oregano,andbasil.Overmediumheat,stirthebarleyuntilitiswellcoatedwiththeoilandwater.Whenthebarleybeginstosimmer,addthemincedgarlicandonion.Reduceheattolow-mediumandcookfor1minute.
Stirinthedicedtomatoes,milk,water,nutritionalyeast,andmiso.Bringtoaboil,reduceheattolow,cover,andcook(allowingabitofairtoescape)for15minutes.
Addshiitakemushrooms,driedtomatoes,spinach,andMatoZestorotherno-saltItalianseasoningblend.Cookforanother15to20minutesoruntildesiredconsistency,stirringevery5minutesorso,beingcarefulnottoburnthebarleyonthebottomofthepot.
Themixtureshouldbecreamy,notsoupy,andthebarleywillbechewyandnotmushy.Serveimmediately.
NOTE:Hulledbarley,alsoknownasbarleygroats,isthewhole-grainformofbarley.Pearlbarleymayalsobeusedbutitislowerinnutritionalvalue.Pearlbarleyundergoesextensiveprocessingthatremovestheouterhullsalongwiththebran.Hulledbarleyhasonlytheouterlayerremoved,leavingthebranlayerintact.Mostrecipescallforpearlbarleyorintendforcookstousethistypeeveniftheydon’tspecify.However,itisusuallyfinetosubstitutehulledbarley.Justbeawarethatyoumayneedtoadjustthecookingtime.
Hulledbarleycantake2hourstocooktoasoftandmushytexture,but,afterjust35minutes,itischewyandreadytoeat.Ifyoudon’twantitaschewy,cooklonger,addingmorewaterifneeded,untilitreachesdesiredtexture.
PERSERVING:CALORIES371;PROTEIN26g;CARBOHYDRATES66g;TOTALFAT5.5g;SATURATEDFAT0.8g;SODIUM354mg;FIBER19.3g;BETA-CAROTENE6,687ug;VITAMINC34mg;CALCIUM208mg;IRON9.6mg;FOLATE708ug;MAGNESIUM186mg;ZINC4.2mg;SELENIUM40.6ug
GreenBeansinaCloud
SERVES3
INGREDIENTS
4cupscutfreshgreenbeans⅛cupwater1½tablespoonsrawcashewbutter1teaspoonno-salt-addedstone-groundmustard1clovegarlic,minced1tablespoonfinelychoppedonion1teaspoonlemonjuiceFreshlygroundblackpeppertotaste
DIRECTIONS
Steamgreenbeansfor8minutesoruntilcrisp-tender.
Mashthewaterandcashewbuttertogetherwithaforktothin,andthenwhiskinremainingingredientsandtosswithsteamedgreenbeans.
PERSERVING:CALORIES101;PROTEIN5g;CARBOHYDRATES14g;TOTALFAT4.2g;SATURATEDFAT0.8g;SODIUM39mg;FIBER5.3g;BETA-CAROTENE823ug;VITAMINC26mg;CALCIUM62mg;IRON2.1mg;FOLATE61ug;MAGNESIUM59mg;ZINC0.8mg;SELENIUM2.5ug
SummerCornandTomatoSauté
SERVES4
INGREDIENTS
2cupsfresh,rawcornkernels¼cupchoppedredonion1poundtomatoes,chopped¼cupchoppedfreshbasilFreshlygroundblackpeppertotaste
DIRECTIONS
Heat2tablespoonswaterinaskilletandsautécornandonion,stirringoccasionallyuntilcornistender,about5minutes.Removefromheatandletstandfor5minutes.Stirintomatoesandbasilandseasonwithblackpepper.
PERSERVING:CALORIES96;PROTEIN6g;CARBOHYDRATES22g;TOTALFAT0.9g;SATURATEDFAT0.1g;SODIUM8mg;FIBER3.5g;BETA-CAROTENE594ug;VITAMINC21mg;CALCIUM20mg;IRON0.7mg;FOLATE50ug;MAGNESIUM30mg;ZINC0.5mg;SELENIUM0.6ug
MushroomStroganoff
Deliciousservedoversmashedsteamedcauliflower,parsnips,orbakedpotatooronabedofsteamedkaleorspinach.
SERVES4
INGREDIENTS
1mediumonion,chopped1clovegarlic,minced1poundmushrooms,thinlysliced2tablespoonsfreshlemonjuice1tablespoonfreshtarragon,chopped,or1teaspoondriedtarragon1tablespoonsweetpaprika1cuplow-sodiumorno-salt-addedvegetablebroth3tablespoonstahini(or3tablespoonsunhulledsesameseedspureedwith¼cupwater)
DIRECTIONS
Inanonstickskillet,water-sautéonionandgarlicuntilsoft.Addmushroomsandcontinuecookinguntilmushroomssoftenandlosetheirmoisture.Addlemonjuice,tarragon,andpaprikaandmixwell.
Blendvegetablebrothandtahini.(Heatingthebrothmakesblendingeasier.)
Pourovermushroommixtureandmixwell.Simmeruntilmixturethickensslightlyoruntildesiredconsistency.
PERSERVING:CALORIES123;PROTEIN7g;CARBOHYDRATES12g;TOTALFAT7g;SATURATEDFAT1g;SODIUM30mg;FIBER2.8g;BETA-CAROTENE436ug;VITAMINC10mg;CALCIUM46mg;IRON2mg;FOLATE40ug;MAGNESIUM32mg;ZINC1.3mg;SELENIUM11ug
Mushroom-StuffedCabbageRolls
SERVES4
INGREDIENTS
2cupschoppedmushrooms1cupdicedzucchini¾cupchoppedredbellpepper¾cupchoppedonion1cupcookedwildrice(seeNote)⅓cupraisins(reduceto2tablespoonsfordiabeticorweight-lossdiets)¼cupwalnuts,chopped1teaspoondriedbasil½teaspoondriedmarjoram½teaspoondriedthyme½teaspoonMrs.Dashtomato-flavorseasoningor1teaspoonDr.Fuhrman’sMatoZest1largeheadcabbage2cupsno-salt-addedorlow-sodiumtomatosauce
DIRECTIONS
Preheattheovento350°F.
Inalargesaucepan,heat2tablespoonswaterandwater-sautémushrooms,zucchini,redpepper,andonionuntiltender.Addcookedwildrice,raisins,walnuts,basil,marjoram,thyme,andMatoZestorMrs.Dashtomato-flavorseasoning.
Meanwhile,cookcabbageinboilingwateruntilleavesfalloffhead.Setaside8largeleaves(refrigerateremainingcabbageforanotheruse).Cutoutthethickveinfromeachleaf.Overlapcutendsbeforefilling.
Spoon¼to½cupmushroom/ricemixtureontothethickbottomofeachcabbageleaf.Rolltheleafoveronce,thenfoldthe2sidesinandfinishrolling.
Coverthebottomofacasseroledishwithsomeofthetomatosauce.Placerollsinthecasserole,seam-sidedown.Pourremainingsauceoverrolls,coveringcabbagecompletely.Bakeuntilcabbageiscookedandrollsareheatedthrough,about30minutes.
NOTE:Wildricecookingtip:Rinserice.Combine1cupwildriceand4cupswaterinaheavysaucepan.Bringtoaboil,cover,andsimmeroverlowheatfor45minutes,untilricehasopenedandfluffedout.Removecover,stir,cover,andletsitfor15minutes.Drainanyexcesswater.Onecupuncookedwildriceyields3–4cupscookedwildrice.
PERSERVING:CALORIES231;PROTEIN9g;CARBOHYDRATES42g;TOTALFAT5.9g;SATURATEDFAT0.7g;SODIUM671mg;FIBER8.4g;BETA-CAROTENE795ug;VITAMINC94mg;CALCIUM96mg;IRON3mg;FOLATE107ug;MAGNESIUM86mg;ZINC1.5mg;SELENIUM10.5ug
PortobelloMushroomsandBeans
SERVES2
INGREDIENTS
1largeonion,chopped2garliccloves,chopped2largeportobellomushroomcaps,thinlysliced½cupredwine(orlow-sodiumvegetablebroth)1largetomato,diced,or8cherrytomatoes,halved1½cupscookedgarbanzobeans*(chickpeas)or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Water-sautétheonionandgarlicfor2minutesoruntilonionsaresoft.Addthemushroomsandtheredwine(orbroth)andcontinuecookingfor5minutes,untilmushroomsaretender.Addthetomatoesandgarbanzobeans.Simmerfor5minutes.
PERSERVING:CALORIES143;PROTEIN11g;CARBOHYDRATES25g;TOTALFAT2.1g;SATURATEDFAT0.3g;SODIUM21mg;FIBER6.6g;BETA-CAROTENE414ug;VITAMINC15mg;CALCIUM50mg;IRON2.3mg;FOLATE130ug;MAGNESIUM46mg;ZINC1.4mg;SELENIUM6ug
Toaddsomezesttoyourdisheswithoutaddingsalt,trymakingaseasoningblendcalledGremolata.
Tosstogether:1–2clovesgarlic,finelyminced
¼cupfresh,flat-leafparsley,minced
2teaspoonsgratedlemonzest(useorganiclemon)Thismixturecanbesprinkledovervegetabledishes,soups,orsautéedmushroomsjustbeforeserving.Mayalsobeservedatthetableasa
condiment.
Spinach-StuffedMushrooms
SERVES3
INGREDIENTS
1smallonion,chopped12largemushrooms,stemsseparatedandchopped1clovegarlic,minced½teaspoondriedthyme¼cuplow-sodiumorno-salt-addedvegetablebroth5ouncesfreshspinach2tablespoonsrawalmondbutter1tablespoonnutritionalyeast¼teaspoonblackpepper,ortotaste
DIRECTIONS
Preheattheovento350°F.
Inalargepan,heat2–3tablespoonsofwaterandwater-sautéchoppedonionfor2minutes,addmushroomstems,garlic,andthymeandcontinuetosautéuntilonionsandmushroomsaretender,about3minutes.Addmushroomcapstothepan,alongwithvegetablebroth,bringtoasimmer,andcookfor5minutes.
Removemushroomcapsfrompanandplaceonalightlyoiledbakingsheet.Addspinachtoonionmixtureremaininginpanandheatuntilwilted.Removefromheatandstirinalmondbutter,nutritionalyeast,andblackpepper.
Fillmushroomcapswithspinach/onionmixtureandbakefor15to20minutesoruntilgoldenbrown.
PERSERVING:CALORIES121;PROTEIN7g;CARBOHYDRATES12g;
TOTALFAT6.8g;SATURATEDFAT0.7g;SODIUM53mg;FIBER3.8g;BETA-CAROTENE2,664ug;VITAMINC18mg;CALCIUM99mg;IRON3mg;FOLATE222ug;MAGNESIUM86mg;ZINC1.3mg;SELENIUM7.5ug
PolentawithWiltedGreens,RoastedPortobelloMushrooms,andBlackCherryVinaigrette
»ChefJamesRohrbacher
Duringpomegranateseason,useDr.Fuhrman’sPomegranateBalsamicVinegarinsteadoftheBlackCherryVinegarandsubstitute1cuppomegranateseedsforthecherries.
SERVES4
INGREDIENTS
FORTHEBLACKCHERRYVINAIGRETTE:½cupDr.Fuhrman’sBlackCherryVinegar1cupwater2teaspoonsarrowrootpowder,dissolvedin¼cupcoldwater
FORTHEPOLENTA:4portobellomushrooms,cleanedandslicedinto2-inch-longslices½cupredwine4clovesgarlic,roughlychopped½onion,diced4sprigsthyme1sprigrosemaryFreshlygroundpeppertotaste3cupswater¾cupcornmeal2bunchesmixedgreens(kale,collard,bokchoy,etc.),washed,chopped,andsteamedinwaterorwhitewinefor15minutesoruntiltender1cuppittedandchoppedfreshorfrozencherries
DIRECTIONS
Preheattheovento375°F.
Tomaketheblackcherryvinaigrette,bringthevinegarand1cupwatertoaboilinasmallsaucepan.Onceboiling,whiskinthearrowroot/coldwatermixtureandletboilfor2minutes,butnolonger,whiskingoccasionally.Removefromtheheatandletthevinaigrettecooltoroomtemperature.
Topreparepolenta,placethemushroomsinaroastingpan,pourthewineoverthem,andsprinklewiththechoppedgarlicandonions.Laythethymeandrosemarysprigsontopandsprinklewithfreshlygroundblackpepper.Coverthepanwithfoilandbakefor45to60minutesuntiltender.Removetheherbsprigs.
Meanwhile,bring3cupswatertoaboiloverhighheat.Whenwaterisboiling,slowlywhiskcornmealintotheboilingwater.Whenallthecornmealisadded,reduceheattoaverylowsimmer,cover,andcontinuecookinguntilthepolentaissmoothandthick,about10to20minutes,stirringevery5minutes.
Forasoftpolenta,stirthegreensintothehotpolentaandserveinindividuallargepastabowlstoppedwiththemushrooms,desiredamountofthevinaigrette,andthecherries.
Forabakedpolenta,pourthehotcookedpolentaintoan8x8-inchnonstickcakepanandchilluntilfirm.Removefromtherefrigeratorandturnoutontoacuttingboard.Cutintoquartersandthencutquartersintohalftomaketriangles.Placethetrianglesonanonstickbakingsheetandputunderthebroileruntillightlybrowned.Toserve,placethesteamedgreensonthebottomofalargebowlorplate.Topwith2polentatrianglesandthemushrooms,drizzledesiredamountofvinaigrette,andsprinklewithcherries.
PERSERVING:CALORIES351;PROTEIN20g;CARBOHYDRATES67g;TOTALFAT2.2g;SATURATEDFAT0.3g;SODIUM69mg;FIBER14.1g;BETA-CAROTENE255ug;VITAMINC20mg;CALCIUM147mg;IRON5.9mg;FOLATE256ug;MAGNESIUM118mg;ZINC4.7mg;SELENIUM73.6ug
AcornSquashSupreme
SERVES2
INGREDIENTS
1largeacornsquash¼cupdried,unsulfuredapricots,soaked,untilsoft,injustenoughwatertoalmostcover,thendiced1½cupspineapple,chopped2tablespoonsraisins2tablespoonswalnutsandcashews,chopped½teaspoonCeyloncinnamon
DIRECTIONS
Preheattheovento350°F.
Cutsquashinhalf,removeseeds,andbakefacedownin½inchofwaterfor45minutes.
Meanwhile,combinetheapricotsandsoakingliquid,pineapple,raisins,andnuts.
Afterthesquashhascooked,scoopthefruit/nutmixtureintothesquash’scenter.Placeinapanandcoverlooselywithaluminumfoil.Bakeforanadditional30minutes.Sprinklewithcinnamon,thenputitbackintheovenfor5moreminutes.
PERSERVING:CALORIES257;PROTEIN4g;CARBOHYDRATES57g;TOTALFAT4.4g;SATURATEDFAT0.8g;SODIUM12mg;FIBER6.6g;BETA-CAROTENE865ug;VITAMINC66mg;CALCIUM104mg;IRON3mg;FOLATE62ug;MAGNESIUM113mg;ZINC1mg;SELENIUM2.6ug
SweetPotatoandAsparagusRagout
SERVES6
INGREDIENTS
2mediumsweetpotatoes,peeledandchoppedintobite-sizepieces6unsulfured,driedfigs,chopped(reduceto3figsfordiabeticorweight-lossdiets)12ouncesbabyspinach2cupslow-sodiumorno-salt-addedvegetablebroth2largeleeks,whiteandpalegreenpartsonly,washedthoroughly*andcutinto½-inchslices1clovegarlic,minced1poundfreshasparagus,trimmedandcutdiagonallyinto1-inchpieces7ouncesfreshshiitakemushrooms,chopped2tablespoonsfreshlemonjuice3tablespoonschoppedfreshparsley3tablespoonschoppedfreshmintleaves
*Toremovedirtfromleeks,splitlengthwise,separate,thenwashthoroughly.
DIRECTIONS
Placepotatoesandfigsinasteamerandsteamuntilpotatoesaretender,about10minutes.Addspinachontopofpotatoesinthesteamer,cover,andallowtowilt.Oncespinachiswilted,transfermixturetoabowlandsetaside.
Addvegetablebroth,leeks,garlic,andasparagustoaskillet.Coverandsimmeruntilleeksandasparagusaretender,about10minutes.Removewithaslottedspoonandtransfertothebowlwithpotatoesandspinach.
Inthesameskillet,sautémushrooms,stirringoccasionally,untilmushrooms
aresoftened,about2minutes.Addmushroomstopotato/spinach/asparagusmixture.Addlemonjuice,parsley,andmintleavesandgentlytoss.
PERSERVING:CALORIES181;PROTEIN7g;CARBOHYDRATES37g;TOTALFAT2.6g;SATURATEDFAT0.6g;SODIUM96mg;FIBER7.6g;BETA-CAROTENE8,009ug;VITAMINC31mg;CALCIUM149mg;IRON5mg;FOLATE186ug;MAGNESIUM105mg;ZINC1.6mg;SELENIUM67.2ug
SpaghettiSquashPrimavera
SERVES4
INGREDIENTS
1mediumspaghettisquash1½carrots,diagonallysliced½cupdiagonallyslicedcelery3clovesgarlic,minced1½cupsshreddedcabbage1smallzucchini,choppedintosmallpieces1½cupscookedpintobeans*or1(15-ounce)canlow-sodiumorno-salt-addedpintobeans,drained1½cupschoppedtomatoes,freshorpackagedinBPA-freecartons⅓cuplow-sodiumorno-salt-addedvegetablebroth1teaspoondriedthyme2tablespoonschoppedfreshparsley1cuplow-sodiumorno-salt-addedpastasauceNutritarian“Parmesan”(seebox)
*Use½cupdriedbeans;seecookinginstructions.
NutritarianParmesaniseasytomakeandyoucansprinkleitonanything.
Place½cuprawalmonds(walnutsorpinenutsalsowork)and½cupnutritionalyeastinafoodprocessorandpulseuntilthetextureofgratedParmesanisachieved.Placeinanairtightcontainerandrefrigerate.
Keepsindefinitely.
DIRECTIONS
Preheattheovento350°F.
Slicespaghettisquashinhalflengthwiseandremoveseeds.Placebothhalvesupsidedownonabakingsheet.Bakefor45minutesoruntiltender.
Meanwhile,cookcarrotsandceleryin2tablespoonswaterinacoveredpanovermediumheatfor10minutes,stirringoccasionally.Addalittlemorewaterifneeded.Addgarlic,cabbage,andzucchiniandcook,covered,foranother10minutes.Stirinremainingingredients,exceptforpastasauceand“Parmesan.”Coverandsimmerfor10minutesoruntilcarrotsaretender.Whensquashisdone,removefromtheovenand,usingafork,scrapespaghetti-likestrandsfromsquashintoabowl.Addpastasauceandcombinebymixingthoroughly.
Mixthevegetables,beans,andherbswiththesquash/pastasaucemixtureandserveonabedofshreddedromainelettuce,ifdesired,orplacebackinthehollowed-outsquashbowls.
Sprinklewithnutritarian“Parmesan.”
PERSERVING:CALORIES268;PROTEIN13g;CARBOHYDRATES51g;TOTALFAT4.5g;SATURATEDFAT0.7g;SODIUM94mg;FIBER14.6g;BETA-CAROTENE5,555ug;VITAMINC63mg;CALCIUM158mg;IRON4.3mg;FOLATE291ug;MAGNESIUM101mg;ZINC1.7mg;SELENIUM6.1ug
ChardandSweetPotatoGratin
SERVES6
INGREDIENTS
Smallamountofoliveoil8ouncestempeh,slicedasthinlyaspossible1teaspoonchoppedfreshginger1smallonion,finelychopped½cupchoppedgreenbellpepper8cupsSwisschard,stemsremoved,coarselychopped4medium(about1¼pounds)sweetpotatoes,peeledandsliced⅛-inchthick2cupsunsweetenedhemp,soy,oralmondmilk⅛teaspoonnutmeg⅛teaspoonblackpepper¼cupnondairymozzarella-stylecheese*2tablespoonsflaxseeds,toasted
*Daiyabrandcheesesubstituteisagoodchoice.
DIRECTIONS
Preheattheovento400°F.Ruba9x13-inchbakingdishwithasmallamountofoliveoil.
Placetempehinasaucepanwithwatertocover,simmerfor10minutes,thenremovefromwater.
Heat⅛cupwaterinalargepanandwater-sautéginger,onion,andgreenpepperuntilsoftened.AddSwisschardandcookuntiljusttender.
Arrangeone-thirdoftheslicedsweetpotatoesonthebottomoftheprepared
bakingdish.Placeone-halfofthetempehandone-halfoftheSwisschardmixtureontop.Arrangeanotherone-thirdofthesweetpotatoslices,thentheremainingtempeh,thentheSwisschard,followedbytheremainingsweetpotato.
Combinemilk,nutmeg,andblackpepper.Pouroverdish.Coverwithfoilandbakefor35minutes.Removefoil,topwithnondairymozzarellacheese,andbakeforanadditional15minutes.Sprinklewithtoastedflaxseeds.
PERSERVING:CALORIES349;PROTEIN21g;CARBOHYDRATES46g;TOTALFAT11.1g;SATURATEDFAT2g;SODIUM347mg;FIBER8.4g;BETA-CAROTENE14,167ug;VITAMINC42mg;CALCIUM245mg;IRON5.3mg;FOLATE68ug;MAGNESIUM188mg;ZINC2.2mg;SELENIUM9.6ug
TempehoriginatedinIndonesia.Itismadefromfermentedsoybeans,sometimesmixedwithgrains,andformedintheshapeofapattyorcake.Ithasanuttytaste,buteasilyabsorbstheflavorsofotherfoodswithwhichitiscooked,makingitadaptabletomanytypesofdishes.
ChannaSaag(SpicyChickpeaswithSpinach)
SERVES2
INGREDIENTS
1mediumonion,thinlysliced2garliccloves,crushed1inchpieceginger,grated2mediumtomatoes,chopped1teaspoongroundcoriander1teaspoongarammarsala(anIndianspicemixture)1teaspoongroundcardamom1teaspoongroundcinnamon12ouncesspinach,chopped(frozenorfresh)1½cupscookedgarbanzobeans(chickpeas)*or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained⅛teaspooncayennepepper,ortotaste
*Use⅔cupdriedbeans;seecookinginstructions.
DIRECTIONS
Heat2to3tablespoonswaterinalargepan.Water-sautéonion,garlic,andgingeruntiltender.Addthetomatoes,spices,andspinachandcook5minutes.Stirinthechickpeasandcayennepepperandcookforanother5minutes.
PERSERVING:CALORIES298;PROTEIN21g;CARBOHYDRATES53g;TOTALFAT4.3g;SATURATEDFAT0.5g;SODIUM153mg;FIBER16.6g;BETA-CAROTENE10,174ug;VITAMINC71mg;CALCIUM278mg;IRON9.3mg;FOLATE571ug;MAGNESIUM218mg;ZINC3.2mg;SELENIUM7ug
CubanBlackBeans
SERVES6
INGREDIENTS
1cupchoppedonion¾cupchoppedgreenbellpepper2cupsno-salt-addedorlow-sodiumtomatojuice4¼cupscookedblackbeans*or3(15-ounce)cansno-salt-addedorlow-sodiumblackbeans,drained1½cupschoppedtomatoes,freshorpackagedinBPA-freecartons1cupno-salt-addedorlow-sodiumtomatosauce4clovesgarlic,minced1teaspooncumin½teaspoongarlicpowder¼teaspoonblackpepper1tablespoonredwinevinegar¼cupfreshcilantro
*Use1½cupsdriedbeans;seecookinginstructions.
DIRECTIONS
Heat1tablespoonwaterinalargepanandwater-sautéonionsandpeppersuntiltender.Addallremainingingredientsexceptvinegarandcilantro.Bringtoaboil.Cover,reduceheat,andsimmer20to25minutesoruntilvegetablesaretender.Stirinvinegarandcilantro.
PERSERVING:CALORIES255;PROTEIN15g;CARBOHYDRATES46g;TOTALFAT3g;SATURATEDFAT0.5g;SODIUM82mg;FIBER14g;BETA-CAROTENE1,259ug;VITAMINC51mg;CALCIUM73mg;IRON3.6mg;
FOLATE218ug;MAGNESIUM114mg;ZINC1.8mg;SELENIUM2.8ug
MushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSalad
»ExecutiveChefMartinOswald
Asofritoisaseasoned,tomato-basedsauceusedasafoundationinCaribbean,LatinAmerican,andSpanishcooking.
SERVES6
INGREDIENTS
FORTHESWISSCHARD:1yellowonion,chopped
4clovesgarlic,chopped1greenpepper,diced1redbellpepper,roasted,seeded,anddiced1teaspoonSpanishpaprika¼teaspoonsaffronthreadsPinchofMexicanchiliflakes½cupwhitewine1cupdicedtomatoes2cupscreminimushrooms,roughlychoppedandsautéed2cupscookedgarbanzobeans(chickpeas),roughlychopped12blanchedSwisschardleaves,cutintosquares
FORTHEPLUMSALAD:4plums,orAsianorBoscpears,sliced½cupthinlyslicedfennel2tablespoonsparsleyleaves1tablespoonagedsherryvinegarorbalsamicvinegar1tablespoonrawsunflowerseeds,crushed1tablespoonchives,cutinto½-inchsticksPinchofchiliflakes
DIRECTIONS
Preheattheovento350°F.
Sautéonionsandgarlicinahot,drypan,stirringconstantly.Addpeppers,paprika,saffron,andchiliflakesandtoastfor1minute.Addwhitewineandtomatoesandreduceslowlyfor30minutes.Removefromheat.Mixinmushroomsandchickpeas.
Place½cupmixtureontopofeachSwisschardsquare.Form“raviolis”byfoldingovertheSwisschardleaves.Placeinacasseroledish,cover,andbakefor15minutesoruntilheatedthrough.
Combineplumsaladingredients.
Servetoppedwithplumsalad.
PERSERVING:CALORIES186;PROTEIN10g;CARBOHYDRATES33g;TOTALFAT1.6g;SATURATEDFAT0.2g;SODIUM66mg;FIBER9.4g;BETA-CAROTENE1,547ug;VITAMINC61mg;CALCIUM94mg;IRON3.5mg;FOLATE91ug;MAGNESIUM84mg;ZINC1.4mg;SELENIUM4.5ug
RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus
»ChefJackHunt
Verjusisthepressedjuiceofunripenedgrapes.Whileacidic,ithasagentlerflavorthanvinegar.Unlikewine,verjusisnotfermentedandisnotalcoholic.Itisavailableingourmetfoodstoresordirectlyfromproducers.Ifyouareunabletofindverjus,substitute1cuplow-sodiumvegetablejuiceplus1tablespoonlemonjuiceorricewinevinegar.
SERVES4
Ingredients:
⅔cupuncookedredorblackquinoa1cuppearlonions,peeled(cutlargeronesinhalf)1cupdicedrainbowcarrots(seeNote)½cupdicedcelery1½cupsbrusselssprouts,coredandfinelyshreddedinafoodprocessor2clovesgarlic,minced1Serranoorjalapeñochili,minced1largepinchdulseflakes½cupdriedfruit(raisins,currants,choppedunsulfuredapricotsorfigs)½cuprawpumpkinseeds1½cupverjusBlackpeppertotaste2tablespoonschoppedfreshthyme2tablespoonschoppedfreshItalianparsley
DIRECTIONS
Washquinoathoroughlyincoldwaterinabowl,thendrainthroughafine-screenstrainer.Inalargesaucepan,bringquinoaand2cupswatertoaboil.Reduceheatandsimmer,uncovered,untilgrainsaretranslucentandthemixtureistheconsistencyofathickporridge,about15to20minutes.
Heatalargesautépan(castiron,nonstick,orstainlesssteel)onhighheat.Whenveryhot,reduceheattomedium,addthepearlonions,andsearuntilgoldenbutnotcookedfully.Removepearlonionsandsetasideinasmallbowl.
Addthecarrots,celery,andbrusselssproutsandsautéuntilgolden.Addthegarlic,chilies,dulse,driedfruit,andpumpkinseedsandsautélightlyfor1minute.Placepearlonionsbackintothepanandaddtheverjus(becareful,therewillbealotofsteamcomingupfromthepan).Scrapeanybrownedbitsstucktothepanwithawoodenspoonorhigh-heatspatula.Seasonwithblackpepper,cover,andreducetomedium-lowheat.Continuecookinguntilvegetablesarejusttender.
Addthyme,parsley,andcookedquinoaandtosstogetheruntilquinoahaswarmed.
NOTE:Rainbowcarrotsarered,white,yellow,andpurpleandareavailableingourmetfoodstores.Ifyoucan’tfindthem,substituteregularorangecarrots.
PERSERVING:CALORIES361;PROTEIN15g;CARBOHYDRATES50g;TOTALFAT14g;SATURATEDFAT2.5g;SODIUM56mg;FIBER6.8g;BETA-CAROTENE2,914ug;VITAMINC47mg;CALCIUM88mg;IRON8.2mg;FOLATE75ug;MAGNESIUM238mg;ZINC3.5mg;SELENIUM2.7ug
BlackBeanSpaghettiandVegetableswithThaiCoconutSauce
»ChefJamesRohrbacher
SERVES6
INGREDIENTS
2cupscoconutmilkbeverage4(4-inch)stalkslemongrass,brokenupintosmallpiecesPeelof1organiclime,withpithremoved1-inchpieceginger,peeledandminced¾cupunsweetenedshreddedcoconut6dates,pitted½tablespoonlimejuice⅛teaspooncayennepepper,ormoretotaste2tablespoonswaterorwhitewine2clovesgarlic3cupsbroccoliflorets,cutintobite-sizepieces½cupcarrots,slicedin¼-inchpieces8ouncesbabycornears10ouncesmushrooms,sliced3cupsslicedbokchoy1(7-ounce)packageblackbeanspaghetti¼cuprawmacadamianuts,rawcashews,orrawSpanishpeanuts,lightlytoasted
DIRECTIONS
Placecoconutmilkbeverage,lemongrass,limepeel,andgingerinasaucepan.Bringtoaboil,removefromheat,coverandletsteepfor30minutes.Mash
lemongrass,limepeel,andgingerintomixturewithawoodenspoon.Pourthroughafine-meshstrainertoremovefibers.Addcoconutmilktoahigh-poweredblenderalongwithshreddedcoconut,dates,limejuice,andcayennepepper.Blenduntilsmoothandcreamy.
Inalargewokorskillet,heatwaterorwhitewine,addgarlic,broccoli,carrots,andbabycorn,andstir-fryfor2minutes,addingmorewaterasneeded.Addmushroomsandbokchoyandcontinuetocookuntilvegetablesstarttosoften,about4minutes.Addcoconutsauce,cover,andcookfor2to3minutesuntilvegetablesarecrisp-tender.
Meanwhile,cookspaghettiaccordingtopackagedirections.
Servepastatoppedwithvegetablesandsauce.Sprinklewithlightlytoastednuts.
PERSERVING:CALORIES401;PROTEIN16g;CARBOHYDRATES65g;TOTALFAT11.4g;SATURATEDFAT4.2g;SODIUM92mg;FIBER5.5g;BETA-CAROTENE1,301ug;VITAMINC49mg;CALCIUM102mg;IRON4.4mg;FOLATE87ug;MAGNESIUM138mg;ZINC2.6mg;SELENIUM39.6ug
MediterraneanBeanandKaleSauté
SERVES4
INGREDIENTS
½cupunsulfured,no-salt,no-oil-addeddriedtomatoes,soakedfor30minutesinhotwatertocover2buncheskale,toughstemsandcenterribsremoved,chopped1mediumonion,finelychopped1cupshiitakemushrooms,coarselychopped3clovesgarlic,pressed1cupcooked*orcanned,no-salt-addedorlow-sodiumbeans,anytype1½tablespoonssherryvinegar1tablespoonDijonmustardRedpepperflakestotaste½cupno-salt-addedorlow-sodiumpastasauce¼cupNutritarian“Parmesan”(seebox)
*Use⅓cupdriedbeans;seecookinginstructions.
DIRECTIONS
Draindriedtomatoes,reservingsoakingwater.Chop.
Heattomato-soakingwaterinalargeskilletandsautéthekale,tomatoes,onion,mushrooms,andgarlicovermediumheatfor5minutes,addingadditionalwaterasneeded.Coverandsteamfor10minutes.
Addthebeans,vinegar,mustard,andredpepperflakesandcookfor3moreminutesoruntilmushroomsaretenderandliquidcooksout.
Tosswithpastasauce.Servetoppedwith“Parmesan”cheese.
PERSERVING:CALORIES221;PROTEIN10g;CARBOHYDRATES32g;TOTALFAT7.3g;SATURATEDFAT0.7g;SODIUM304mg;FIBER7g;BETA-CAROTENE6,939ug;VITAMINC96mg;CALCIUM173mg;IRON3.9mg;FOLATE85ug;MAGNESIUM95mg;ZINC1.9mg;SELENIUM8.7ug
Rememberthemostpowerful,longevity-promotingfoods:G-BOMBS
Greens•Beans•Onions•Mushrooms•Berries•Seeds
FUHRMANFASTFOOD
Fastfooddoesn’thavetobeunhealthy.Inthischapter,Ihaveincludedavarietyofdeliciousrecipesforburgers,pizza,andsandwiches.Tomakeyourownquickandeasywraps,mixandmatchsomeoftheseoptions:
GUIDETOCONSTRUCTINGHEALTHYWRAPS
SunnyBeanBurgers
SERVES2
INGREDIENTS
Smallamountofoliveoil¼cuprawsunflowerseeds2cupscookedkidneyorpintobeansorcannedno-salt-addedorlow-sodiumkidneybeans,drained½cupmincedonion2tablespoonslow-sodiumketchup1tablespoonwheatgermorold-fashionedrolledoats½teaspoonchilipowder
DIRECTIONS
Preheattheovento350°F.Lightlyoilabakingsheetwithalittleoliveoilonapapertowel.
Chopthesunflowerseedsinafoodprocessororwithahandchopper.Mashthebeansinthefoodprocessororwithapotatomasherandmixwiththesunflowerseeds.Mixintheremainingingredientsandformintosixpatties.
Placethepattiesonthebakingsheetandbakefor25minutes.Removefromtheovenandletcoolslightly,untilyoucanpickupeachpattyandcompressitfirmlyinyourhandstore-formtheburger.Returnthepattiestothebakingsheet,bottomsideup,andbakeforanother10minutes.
NOTE:Ifdesired,thesemaybecookedonagrill.
PERSERVING:CALORIES123;PROTEIN6g;CARBOHYDRATES18g;TOTALFAT3.6g;SATURATEDFAT0.4g;SODIUM5mg;FIBER5.4g;BETA-CAROTENE61ug;VITAMINC3mg;CALCIUM24mg;IRON2.2mg;
FOLATE94ug;MAGNESIUM39mg;ZINC1mg;SELENIUM1.1ug
BetterBurgers
SERVES8
INGREDIENTS
1½cupsold-fashionedrolledoats1cupgroundwalnuts1cupwater¼cuptomatopasteNo-saltseasoningblend,adjustedtotaste,or¼cupDr.Fuhrman’sMatoZest1cupdicedonion3clovesgarlic,minced6cupsfinelymincedmushrooms2teaspoonsdriedbasil½teaspoondriedoregano2tablespoonsmincedfreshparsleyFreshlygroundpeppertotaste⅔cupfrozenchoppedspinach,thawed
DIRECTIONS
Preheattheovento350°F.
Combinerolledoatsandgroundwalnutsinabowl.Setaside.
Inasmallsaucepan,whisktogetherwater,tomatopaste,andMatoZestorotherno-saltseasoningblend.Heatovermedium-highheatuntilboiling.Pouroverrolledoatsandwalnuts.Stirwellandsetaside.
Heat2tablespoonswaterinasautépanandaddonionandgarlic.Sautéuntilonionistranslucent.Addmushrooms,basil,oregano,parsley,blackpepper,andadditionalwater,ifneededtopreventsticking.Coverandcookfor5
minutes,oruntilmushroomsaretender.
Inalargebowl,combinesautéedonionsandmushrooms,rolledoat/walnutmixture,andspinach.Stirwelltocombine.Withwethands,shape⅓cupofmixtureintoawell-formedburger.Placeonalightlyoiledbakingsheetandrepeatwithremainingmixture.Bakefor15minutes.Turnburgerstobaketheothersideforanother15minutes.
Removefromtheovenandcoolslightly.Serveonsmall,whole-grainhamburgerbunsorwhole-grainpitabreadhalves.Topwiththinlysliced,rawredonionandno-saltorlow-sodiumketchup.
Makes8burgers.
NOTE:Ifdesired,8ouncesofgroundturkeybreastmaybemixedinbeforeformingthepatties.
PERSERVING:CALORIES199;PROTEIN9g;CARBOHYDRATES21g;TOTALFAT11.1g;SATURATEDFAT1.1g;SODIUM101mg;FIBER4.4g;BETA-CAROTENE1,642ug;VITAMINC12mg;CALCIUM50mg;IRON2.5mg;FOLATE55ug;MAGNESIUM86mg;ZINC1.5mg;SELENIUM14.1ug
SweetPotatoBlackBeanBurgers
SERVES6
INGREDIENTS
⅓cuprawcashews⅓cuprawpecans1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans,drained¾cupbakedsweetpotato,mashed½cupdicedredonion½jalapeñopepper,deseededanddiced3tablespoonschoppedcilantro1teaspoongarlicpowder½teaspoonblackpepper1tablespooncidervinegar2tablespoonsfreshlimejuice3tablespoonsnutritionalyeastSmallamountofoliveoiloroliveoilcookingspray
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Preheattheovento350°F.
Placenutsinafoodprocessorandgrindtoafinepowder.Addremainingingredients,exceptforoliveoil,andpulsetocombine.
Formmixtureinto6burgers.Placeonabakingpanthathasbeenrubbedlightlywitholiveoilorsprayedwithcookingspray.Bakefor30minutesuntillightlybrowned.
Servewithavocado,tomato,andredonionslices.
PERSERVING:CALORIES163;PROTEIN8g;CARBOHYDRATES22g;TOTALFAT5.6g;SATURATEDFAT1.1g;SODIUM18mg;FIBER6.4g;BETA-CAROTENE2,967ug;VITAMINC9mg;CALCIUM40mg;IRON2.5mg;FOLATE234ug;MAGNESIUM77mg;ZINC1.5mg;SELENIUM2.1ug
KyotoMushroomBurgers
SERVES6–8
INGREDIENTS
½cupchoppedredonion2cupschoppedportobellomushrooms½cupchoppedcarrots½cuppeeledandchoppedzucchini2clovesgarlic,minced1teaspoonwhitemiso1cupcookedbrownrice½cuprawsunflowerseeds,ground2tablespoonschoppedfreshparsley2tablespoonschoppedfreshbasil1cupwhole-wheatbreadcrumbsOliveoil(smallamount)
DIRECTIONS
Preheattheovento300°F.
Heat⅛cupwaterinalargefryingpanovermediumheat.Water-sautéonions,mushrooms,carrots,zucchini,andgarlicabout10minutesoruntilvegetablesaretender,addingmorewaterifneededtopreventsticking.Addmisoandblendwell.
Inafoodprocessor,addsautéedvegetables,cookedrice,sunflowerseeds,parsley,andbasilandpulseseveraltimesuntilwellmixed.
Addbreadcrumbsandpulseagainuntilalltheingredientsholdtogether.
Rubabakingpanwithasmallamountofoliveoil.Shapemixtureinto3½by½inchburgersandbakefor10minutesoneachside,untilfirm.
Makes6–8burgers.
PERSERVING:CALORIES147;PROTEIN6g;CARBOHYDRATES18g;TOTALFAT6.7g;SATURATEDFAT0.8g;SODIUM82mg;FIBER3.5g;BETA-CAROTENE948ug;VITAMINC6mg;CALCIUM40mg;IRON1.6mg;FOLATE48ug;MAGNESIUM72mg;ZINC1.2mg;SELENIUM16.9ug
BeanEnchiladas
SERVES6
INGREDIENTS
1mediumgreenbellpepper,seededandchopped½cupslicedonion8ouncesno-salt-addedorlow-sodiumtomatosauce,divided2cupscookedpintoorblackbeans*orcannedno-salt-addedorlow-sodiumbeans,drained1cupfrozencornkernels1tablespoonchilipowder1teaspoongroundcumin1teaspoononionpowder1tablespoonchoppedfreshcilantro⅛teaspooncayennepepper,ortotaste6corntortillas
*Use⅔cupdriedbeans;seecookinginstructions.
DIRECTIONS
Preheattheovento375°F(optional).
Sautéthegreenpepperandonionin2tablespoonsofthetomatosauceuntiltender.Stirintheremainingtomatosauce,beans,corn,chilipowder,cumin,onionpowder,cilantro,andcayenne(ifusing).Simmerfor5minutes.Spoonabout¼cupofthebeanmixtureoneachtortillaandrollup.Serveasisorbakefor15minutes.
PERSERVING:CALORIES187;PROTEIN8g;CARBOHYDRATES37g;TOTALFAT1.7g;SATURATEDFAT0.3g;SODIUM33mg;FIBER9g;BETA-
CAROTENE351ug;VITAMINC25mg;CALCIUM57mg;IRON2.2mg;FOLATE107ug;MAGNESIUM77mg;ZINC1.3mg;SELENIUM2.9ug
Veg-HeadBeanBurrito
SERVES6
INGREDIENTS
1headbroccoliflorets,chopped½headcauliflowerflorets,chopped2carrots,chopped2mediumredbellpeppers,seededandchopped1mediumzucchini,chopped1mediumonion,chopped4clovesgarlic,chopped½teaspoonchilipowder½teaspoongroundcumin1teaspoondriedoregano½cuprawcashews½cuprawalmonds½cupunsweetenedsoy,hemp,oralmondmilk1½cupscookedpintobeansor1(15-ounce)canno-salt-addedorlow-sodiumpintobeans,drained6whole-wheattortillasorlargeromainelettuceleavesSalsa
DIRECTIONS
Place2tablespoonswater,thebroccoli,cauliflower,carrots,bellpeppers,zucchini,onion,garlic,chilipowder,cumin,andoreganoinalargecoveredpot.Sautéfor15minutesoruntiltender,addingmorewaterifneeded.Inthemeantime,placenutsandmilkinafoodprocessororhigh-poweredblenderandblenduntilsmooth.Addthecashewmixtureandbeanstothevegetables
andmixthoroughly.Spreadthemixtureonthetortillasorlettuceleavesandrolluptoformburritos.Servewithsalsa.
PERSERVING:CALORIES524;PROTEIN20g;CARBOHYDRATES78g;TOTALFAT17.2g;SATURATEDFAT3.6g;SODIUM447mg;FIBER14.7g;BETA-CAROTENE3,666ug;VITAMINC167mg;CALCIUM154mg;IRON6.2mg;FOLATE385ug;MAGNESIUM151mg;ZINC3.2mg;SELENIUM25.8ug
PortobelloVeggieFajitas
SERVES4
INGREDIENTS
4portobellomushroomcaps,cutintostrips2greenbellpeppers,cutintostrips2smallyellowsquash,cutintostrips1mediumwhiteonion,chopped½Serranochili,seeded,minced1garlicclove,chopped1tablespoonchilipowder,ortotaste1cupcookedbeans*(anytype)orcannedlow-sodiumorno-salt-addedbeans,drained3tablespoonschoppedfreshcilantro4largewhole-graintortillasSalsa1avocado,peeledandsliced
*Use⅓cupdriedbeans;seecookinginstructions.
DIRECTIONS
Combinemushrooms,greenpeppers,squash,onion,Serranochili,garlic,andchilipowder.Heat2tablespoonswaterinaskilletandwater-sautéveggiesuntiltender,about5minutes,addingextrawaterifneededtopreventsticking.Addbeansandcookuntilheatedthrough.Stirincilantro.
Serveonwarmedtortillastoppedwithsalsaandslicedavocado.
PERSERVING:CALORIES411;PROTEIN14g;CARBOHYDRATES64g;TOTALFAT12.4g;SATURATEDFAT2.3g;SODIUM375mg;FIBER11.1g;
BETA-CAROTENE514ug;VITAMINC65mg;CALCIUM102mg;IRON5.1mg;FOLATE196ug;MAGNESIUM83mg;ZINC1.9mg;SELENIUM19.8ug
RoastedVegetablePizza
SERVES2
INGREDIENTS
2cupsbroccoliflorets1largeredbellpepper,cutinto1-inchslices1largeportobellomushroom,cutinto½-inchslices1teaspoongarlicpowder1tablespoonbalsamicvinegar½teaspoondriedoregano5ouncesorganicbabyspinach½cupno-salt-addedorlow-sodiumpastasauce2whole-graintortillasorwhole-wheatpitabread2tablespoonsmozzarella-type,nondairycheese,shredded
DIRECTIONS
Preheattheovento350°F.
Tossbroccoli,bellpeppers,andmushroomswithgarlicpowder,balsamicvinegar,andoregano.Roastseasonedvegetablesonacookiesheetfor20minutes,turningoccasionallyandmoundingtokeepfromdryingout.
Steamspinachuntiljustwilted.
Spreadalayerofpastasauceontortillaorontopofpitabread,sprinklelightlywithnondairycheese,anddistributeroastedvegetablesandspinachontop.
Bakeforapproximately7minutesoruntilcheeseismelted.
PERSERVING:CALORIES388;PROTEIN14g;CARBOHYDRATES64g;TOTALFAT9.8g;SATURATEDFAT2g;SODIUM498mg;FIBER7.5g;BETA-CAROTENE5,376ug;VITAMINC170mg;CALCIUM200mg;IRON
6mg;FOLATE318ug;MAGNESIUM222mg;ZINC1.8mg;SELENIUM25.6ug
ItalianStuffer
»ChefChristineWaltermyer
SERVES2
INGREDIENTS
¼cupunsulfured,unsalted,driedtomatoes2cupsshreddedlettuce¼cupchoppedparsley½cupfinelygroundwalnuts1teaspoonItalianseasoning1½tablespoonstomatopastePinchofgarlicpowderThinlyslicedredonion2(100%whole-grain)pitasortortillas
DIRECTIONS
Soakdriedtomatoes,for30minutes,injustenoughwatertocover.Drain,reservingsoakingwater,andchop.
Inabowl,mixsoakedtomatoesandsoakingwaterwithlettuce,parsley,walnuts,seasoning,tomatopaste,andgarlicpowder.Alongwithslicedonion,stuffintowhole-grainpitasorplaceontortillasandrollup.
NOTE:Ifdesired,1–2ouncesslicedorchoppedoven-bakedchickenorturkeybreastmaybeaddedtoeachwrap.
PERSERVING:CALORIES413;PROTEIN14g;CARBOHYDRATES50g;TOTALFAT21.2g;SATURATEDFAT2.1g;SODIUM370mg;FIBER10g;BETA-CAROTENE2,679ug;VITAMINC31mg;CALCIUM84mg;IRON
5mg;FOLATE148ug;MAGNESIUM122mg;ZINC2.2mg;SELENIUM31ug
PopeyePitaswithMediterraneanTomatoSpread
SERVES4
INGREDIENTS
FORTHESPREAD:1cupcooked*orcannedgreatnorthernbeans,low-sodiumorno-salt-added,drained¼cuppinenuts(seeNote)2tablespoonsunsulfured,unsalted,driedtomatoes,minced1clovegarlicNo-saltseasoningblend,adjustedtotaste,or1teaspoonDr.Fuhrman’sMatoZest1teaspoonbalsamicvinegar½teaspoonmincedfreshrosemary,ifdesired
*Use⅓cupdriedbeans;seecookinginstructions.
FORTHESANDWICH:4whole-wheatpitas1tomato,sliced½cupthinlyslicedredonion2cupsfinelychoppedarugula2cupsfinelychoppedspinach1avocado,sliced
DIRECTIONS
Combinespreadingredientsinahigh-powderedblenderorfoodprocessoruntilsmooth.
Toastpitas,sliceopenatopslit,andspreadapart.Stuffwithsandwich
ingredientsandspread.
NOTE:UseMediterraneanpinenutsifavailable.Choppedalmondsmaybesubstituted.Seebox.
PERSERVING:CALORIES387;PROTEIN15g;CARBOHYDRATES57g;TOTALFAT14.5g;SATURATEDFAT1.7g;SODIUM365mg;FIBER12.1g;BETA-CAROTENE1,262ug;VITAMINC16mg;CALCIUM99mg;IRON5.3mg;FOLATE147ug;MAGNESIUM132mg;ZINC2.7mg;SELENIUM29.4ug
PortobelloRedPepperSandwich
SERVES4
INGREDIENTS
FORTHESANDWICH:4largeportobellomushrooms,stemsremoved½largeredonion,thinlysliced4whole-grainpitas2cupslargearugulaleaves2mediumroastedredbellpeppers,drained,seeded,andcutinto½-inch-thickslices
FORTHESPREAD:½cuptahini(pureedsesameseeds)or⅔cupunhulledsesameseeds½cupwater1tablespoonfreshlemonjuiceNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sVegiZest1teaspoonBraggLiquidAminosorlow-sodiumsoysauce2pitteddates,chopped1smallclovegarlic,chopped
DIRECTIONS
Preheattheovento375°F.Arrangemushroomsandonionsonabakingsheetandroastuntiltender,about15to20minutes.
Meanwhile,maketahinispreadbyblendingallingredientstogetheruntilcreamyinafoodprocessororhigh-poweredblender.(Ifusingwholesesameseeds,firstblendsesameseedswith¼cupwateruntilcreamyandthenaddtheother¼cupwaterandremainingingredients.)
Whenmushrooms/onionsaredone,splitpitasinhalfhorizontallyandwarmslightly.Spreadgenerousamountoftahiniontophalfofsplitpita.Place½cuparugulaonbottomhalfandthen1mushroomcap(patteddrywithpapertowelstoabsorbliquid),slicedonion,androastedredpepper.
PERSERVING:CALORIES392;PROTEIN14g;CARBOHYDRATES52g;TOTALFAT18g;SATURATEDFAT2.5g;SODIUM442mg;FIBER7.7g;BETA-CAROTENE443ug;VITAMINC7mg;CALCIUM80mg;IRON4mg;FOLATE78ug;MAGNESIUM87mg;ZINC2.8mg;SELENIUM35.2ug
VegetableGarbanzoWraps
SERVES4
INGREDIENTS
1½cupscookedgarbanzobeans*(chickpeas)or1(15-ounce)canlow-sodiumorno-salt-addedgarbanzobeans,drained1largetomato,chopped1avocado,chopped1cucumber,chopped4leavesromainelettuce,shredded2tablespoonswhitebalsamicvinegarorDr.Fuhrman’sRieslingReserveVinegar4whole-graintortillas½tablespoontahini(pureedsesameseeds)
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Mashgarbanzobeans.Tosswithtomato,avocado,cucumber,lettuce,andvinegar.
Warmawhole-graintortilla,spreadathincoatingoftahinionit,topwiththevegetable/beanmixture,androllup.
PERSERVING:CALORIES318;PROTEIN12g;CARBOHYDRATES45g;TOTALFAT11.8g;SATURATEDFAT1.8g;SODIUM222mg;FIBER10.8g;BETA-CAROTENE2,223ug;VITAMINC26mg;CALCIUM121mg;IRON4.1mg;FOLATE267ug;MAGNESIUM74mg;ZINC1.8mg;SELENIUM10.8ug
BlackBeanLettuceBundles
SERVES4
INGREDIENTS
2cupscooked*orcannedno-salt-addedorlow-sodiumblackbeans,drained½largeripeavocado,peeled,pitted,andmashed½mediumgreenbellpepper,seededandchopped3greenonions,chopped⅓cupchoppedfreshcilantro⅓cupmild,no-salt-addedorlow-sodiumsalsa2tablespoonsfreshlimejuice1clovegarlic,minced1teaspoongroundcumin8largeromainelettuceleaves
*Use⅔cupdriedbeans;seecookinginstructions.
DIRECTIONS
Inabowl,mashthebeansandavocadotogetherwithaforkuntilwellblendedandonlyslightlychunky.Addalltheremainingingredients,exceptthelettuce,andmix.
Placeapproximately¼cupofthemixtureinthecenterofeachlettuceleafandrolluplikeaburrito.
PERSERVING:CALORIES171;PROTEIN10g;CARBOHYDRATES27g;TOTALFAT4.1g;SATURATEDFAT0.6g;SODIUM13mg;FIBER11g;BETA-CAROTENE2,470ug;VITAMINC26mg;CALCIUM63mg;IRON2.8mg;FOLATE231ug;MAGNESIUM80mg;ZINC1.3mg;SELENIUM1.6ug
CollardDijonWraps
SERVES2
INGREDIENTS
4prunes(reduceto2prunesfordiabeticandweight-lossdiets)2teaspoonsDijonmustard2teaspoonsredwinevinegar2tablespoonsshreddedcarrots2tablespoonsshreddedcucumber¼cupchoppedredonion¼cupchoppedbellpepper,greenorred2largecollardleaves,thickstemsremoved2mediumromaineleaves4tomatoslices½avocado,cutinto4slices
DIRECTIONS
Soakprunesfor30minutesinenoughwatertocover.Drainandchop.CombinetheDijonmustard,prunes,andredwinevinegarinamediumbowlandmashwithafork.Stirincarrots,cucumber,redonion,andpepper.
Layoutalargecollardleafandplacearomaineleafontopofit.Topwithhalfofthemustard/vegetablemixtureand2slicesoftomatoandavocado.Rolllikeaburrito.
PERSERVING:CALORIES150;PROTEIN4g;CARBOHYDRATES18g;TOTALFAT8g;SATURATEDFAT1.5g;SODIUM136mg;FIBER7.3g;BETA-CAROTENE2,816ug;VITAMINC56mg;CALCIUM58mg;IRON0.8mg;FOLATE113ug;MAGNESIUM36mg;ZINC0.6mg;SELENIUM0.5ug
KoreanVegetableandMushroomLettuceWraps
Thevegetablesinthesewrapscanbestir-friedforaquickmealorpickledforanauthenticKoreanflavor.Sincethevegetablesneedtwodaysto“pickle,”planaheadanddosomeextravegetablestokeeponhandforotheruses.Theywillkeepintherefrigeratorforthreetofourweeks.
SERVES4
INGREDIENTS
FORTHEVEGETABLES:1mediumonion,sliced4cupssmallbroccoliflorets2mediumcarrots,cutdiagonallyinto⅓-inchpieces4mediumredbellpeppers,seededandcutinto1-inchsquares2cupsbokchoy,cutinbite-sizepieces3cupsfreshmushrooms(shiitake,porcini,and/orcremini),stemsremoved1poundfreshspinach
FORTHEDRESSING:⅓cuprawalmondbutter¼cupunsweetenedsoy,almond,orhempmilk¼cupwater3tablespoonsunhulledsesameseeds2dates,pitted2clovesgarlic,chopped½-inchpiecefreshginger,peeledandchoppedPinchofhotpepperflakes,ormoretotaste
FORSERVING:Romaine,Bostonorotherlettuceleaves,largeenoughtouseasawrap
DIRECTIONS
Forpickledvegetables,seerecipeforNutritarianPicklingJuice.Allow2daysforvegetablestopickle.
Ifyouarenotpicklingyourvegetables,heat2tablespoonswaterinalargesautépanandwater-sautétheonion,broccoli,carrots,andbellpeppersfor5minutes,addingmorewaterasnecessarytokeepvegetablesfromscorching.Addthebokchoyandmushrooms,cover,andsimmeruntilvegetablesarejusttender.Removethecoverandcookoffmostofthewater.Addthespinachandtossuntilwilted.
Blendalldressingingredientstogetherinahigh-poweredblenderuntilcreamy.Addmorewaterasnecessarytoadjustconsistency.
Toserve,spoonfillingontoalettuceleaf,addabitofdressing,androllup.
PERSERVING:CALORIES339;PROTEIN16g;CARBOHYDRATES39g;TOTALFAT17.7g;SATURATEDFAT1.9g;SODIUM175mg;FIBER13.2g;BETA-CAROTENE13,175ug;VITAMINC290mg;CALCIUM350mg;IRON7.5mg;FOLATE465ug;MAGNESIUM243mg;ZINC3.2mg;SELENIUM12.3ug
SpicedSweetPotatoCornbread
»TaliaFuhrman
SERVES10
INGREDIENTS
1cupcornmeal1cupoatflour1tablespoonbakingpowder12Medjooldatesor24regulardates,pitted1cupcoconutmilkbeverage¼cupunsweetenedshreddedcoconut1cupbakedandpeeledsweetpotato2tablespoonsgroundflaxseeds1teaspoongroundcinnamon½teaspoongroundnutmeg¼teaspoongroundcloves1cupfrozencornkernels
DIRECTIONS
Preheattheovento375°F.
Combinecornmeal,oatflour,andbakingpowderinalargebowl.Stirwellandsetthebowlaside.
Inahigh-poweredblender,combinedates,coconutmilkbeverage,coconut,sweetpotato,groundflaxseeds,andspices.Combinewiththedryingredients,stirringjustuntilwellcombined.Addinfrozencornkernels.
Pourthebatterintoanonsticksquarebakingdish,castironskillet,orevenbakeasindividualmuffins.Bakefor30minutesoruntilthetophasagolden
tinge.Coolfor10to15minutesbeforeserving.
PERSERVING:CALORIES229;PROTEIN5g;CARBOHYDRATES49g;TOTALFAT3.1g;SATURATEDFAT0.9g;SODIUM25mg;FIBER5.5g;BETA-CAROTENE2,438ug;VITAMINC5mg;CALCIUM114mg;IRON2.1mg;FOLATE47ug;MAGNESIUM42mg;ZINC0.6mg;SELENIUM3.5ug
NONVEGANDISHES
Theuseofanimalproductsinanutritariandietisoptional.Onecanbevegan,near-vegan,orflexitarian,usinganimalproductssemi-regularlybutinverysmallamounts,andoverall,beeatinghealthfully.Ifyouwanttouseanimalproductsinyourdiet,don’teatalargeportionatanymeal.Insteadusetheminsmallamountsmoreasacondimentorflavoring.
Irecommendthatyourestrictanimal-sourceproducts(meat,dairy,andeggs)totwoorfewerservingsperweekandonlyoneortwoouncesatatime.Therecipesthatfollowcontainapproximately2ouncesofanimalproductperserving.
Areviewofthescientificliteraturesupportstheconclusionthat,ifanimalproductsareconsumed,theyshouldconstitutenomorethan10percentoftotalcaloricintake.Asthesefoodsincreaseinthediet,themoderndiseasesthatkillover80percentofAmericans(heartdisease,stroke,cancer,anddiabetes)occuringreaterandgreaterlikelihood.
Foodsofanimaloriginarehighincaloriesandverylowinnutrientspercaloriecomparedtovegetables.Thehigheryouranimalproductconsumption,theloweryournutrientintake.DietsrichinanimalproteinarealsoassociatedwithhighbloodlevelsofthehormoneIGF-1,whichisaknownriskfactorforseveraltypesofcancer.IdiscussthisindetailinmybookSuperImmunity.
Ifyoudochoosetoincludeasmallamountofmeatinyourdiet,selectcertifiedorganicproducts.Youcanbesurethatthefeedisgrownwithoutchemicalpesticidesandtheanimalisnottreatedwithantibioticsorhormones.Organicfarmsaremonitoredandtheproducersareheldresponsiblefortheirpractices.“Natural”meatsmayfollowsomeoralloftheorganicpracticesbuttheydonothaveto.“Natural”and“grass-fed”arevoluntarytermsandarenot
monitored.Theycanrefertoawiderangeofattributes.
GardenEggsandTofuwithSalsa
SERVES3
INGREDIENTS
½mediumonion,diced1mediumzucchini,grated1carrot,grated2cupschoppedSwisschardororganicspinach½mediumtomato,diced2clovesgarlic,pressed2teaspoonsherbesdeProvence1cupfirmtofu⅛teaspooncurrypowder,ormoretotaste3eggs,beaten¼cupno-salt-addedorlow-sodiumsalsa1ouncenondairy,mozzarella-typecheese,grated
DIRECTIONS
Inalargesautépan,heat⅛cupwaterandwater-sautétheonion,zucchini,carrot,andSwisschardforabout2minutes.Addthetomato,garlic,andherbs.Cook,stirring,forabout2minutes,untilthevegetablesbegintosoften.
Squeezewateroutoftofuandcrumble.
Scatterthetofuoverthevegetablesandsprinklewithcurrypowder.
Mixwithvegetablesandcookoverhighheatuntilwateriscookedaway.
Reducetheheattolowandstirintheeggs,mixingwellsothevegetablesandtofubindwiththeeggs.Continuestirringuntiltheeggsarecooked.
Topwithsalsaandgratedcheese.
PERSERVING:CALORIES261;PROTEIN24g;CARBOHYDRATES17g;TOTALFAT13.4g;SATURATEDFAT2.8g;CHOLESTEROL211mg;SODIUM291mg;FIBER4.8g;BETA-CAROTENE2,776ug;VITAMINC26mg;CALCIUM670mg;IRON4.7mg;FOLATE93ug;MAGNESIUM120mg;ZINC2.6mg;SELENIUM33.2ug
ScrambledVeggiesandEggs
SERVES2
INGREDIENTS
2eggs2tablespoonsunsweetenedsoy,hemp,oralmondmilk½mediumbellpepper,diced2greenonions,chopped½cupdicedfreshtomatoes1cupdicedfreshmushroomsNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest4ouncesspinach,coarselychopped,orbabyspinachFreshlygroundblackpeppertotaste
DIRECTIONS
Beateggswithsoymilk.
Heat⅛cupwaterinasautépanandaddthepeppers,onions,tomatoes,mushrooms,andMatoZestorotherno-saltseasoningblend.Sautéuntilvegetablesaretenderandmostofthewateriscookedout.Addspinachtowilt.
Addeggmixtureandscrambleuntilcookedthrough.Seasonwithblackpepper.
PERSERVING:CALORIES131;PROTEIN13g;CARBOHYDRATES11g;TOTALFAT5.8g;SATURATEDFAT1.7g;CHOLESTEROL211mg;SODIUM151mg;FIBER3.3g;BETA-CAROTENE4,203ug;VITAMINC52mg;CALCIUM108mg;IRON3.7mg;FOLATE163ug;MAGNESIUM70mg;ZINC1.3mg;SELENIUM21.7ug
MediterraneanFishStew
SERVES4
INGREDIENTS
2redbellpeppers,sliced2mediumonions,sliced1mediumeggplant,cutinto1-inchpieces2mediumzucchini,cutinto1-inchpieces1cupslicedmushrooms6mediumtomatoes,chopped2clovesgarlic,finelychopped1teaspoonherbesdeProvence
¼teaspoonblackpepper½poundfirmfishfillets(suchashalibut,bass,salmon),cutinto1-inchpieces2tablespoonsfreshchoppedparsley1tablespoonfreshlemonjuice
DIRECTIONS
Heat⅛cupwaterinalargepan.Addthebellpeppersandonionsandcookfor3minutes.Addtheeggplant,zucchini,andmushroomsandcontinuecookingforanother6to8minutesoruntiltender,addingmorewaterifnecessarytokeepfromsticking.
Addthetomatoes,garlic,herbesdeProvence,andblackpepperandsimmeronlowheatfor4minutes.
Addthefishtothestewandmixingently.Coverandsimmeronlowheatfor8to10minutes,stirringoccasionally.
Beforeserving,stirinparsleyandlemonjuice.
PERSERVING:CALORIES192;PROTEIN23g;CARBOHYDRATES29g;TOTALFAT2.5g;SATURATEDFAT0.4g;CHOLESTEROL18.1mg;SODIUM60mg;FIBER10.7g;BETA-CAROTENE2,045ug;VITAMINC129mg;CALCIUM102mg;IRON3mg;FOLATE139ug;MAGNESIUM121mg;ZINC1.5mg;SELENIUM24.1ug
SalmonandVegetablesinaPacket
SERVES4
INGREDIENTS
8ouncessalmonfilletsorsteaks,dividedinto4piecesFreshlygroundpepper1teaspoonfreshlygratedgingerrootJuiceof1lemon3ripetomatoes,chopped2mediumzucchini,chopped2cupsslicedmushrooms2mediumredonions,thinlysliced2clovesgarlic,mincedorpressed4sheetsaluminumfoil,12x24inchesSmallamountofoliveoiloroliveoilcookingspray4cupscoarselychoppedmustardgreensorSwisschard
DIRECTIONS
Preheattheovento450°F.
Placethesalmonpiecesinaglassbakingdishandaddpepper,gratedginger,andlemonjuice.
Inalargebowl,mixtomatoes,zucchini,mushrooms,redonion,andgarlic.
Foldeachpieceoffoilovertomakeasquareofdoublethickness.Brushthecenterportionofeachsquarewithasmallamountofoliveoil.
Oneachsquare,place1cupchoppedmustardgreens,1salmonfilletandone-quarterofthetomato/vegetablemixture.
Foldthefoilintoairtightpackets.Bakefor20minutes.Openpacketandcheck
thatfishiscooked,beingcarefultoavoidsteamthatisreleased.
Toserve,openthefoilandtransfercontentstoaplateorbowl.
PERSERVING:CALORIES226;PROTEIN30g;CARBOHYDRATES12g;TOTALFAT7.2g;SATURATEDFAT1.5g;CHOLESTEROL51mg;SODIUM78mg;FIBER4.1g;BETA-CAROTENE3,864ug;VITAMINC65mg;CALCIUM122mg;IRON2.1mg;FOLATE153ug;MAGNESIUM76mg;ZINC1.1mg;SELENIUM46.7ug
CreoleChickenandSpinach
SERVES4
INGREDIENTS
8ouncesboneless,naturallyraised,organicchickenbreasts,thinlysliced,crosswise1cupchoppedcelery1½cupschoppedfreshtomatoesorcanneddicedtomatoes,no-salt-addedorlow-sodium10ouncesfrozenspinach1largegreenpepper,chopped½cupchoppedonion4clovesgarlic,minced¾cupno-salt-addedorlow-sodiumvegetablebroth2tablespoonstomatopaste1tablespoonchoppedfreshbasilor1teaspoondried2teaspoonschilipowder,ormoretotaste1tablespoonchoppedfreshparsleyor1teaspoondried¼teaspoondriedcrushedredpepper,ormoretotaste2cupscookedbrownriceand/orwildrice
DIRECTIONS
Cookchickenstripsinalightlyoiledskillet,turningoccasionally,for3to5minutesuntilnolongerpink.
Addremainingingredients,exceptforrice,bringtoaboil,andreduceheattomedium.Simmercoveredfor10minutesoruntilvegetablesaretender.
Serveoverrice.
PERSERVING:CALORIES293;PROTEIN23g;CARBOHYDRATES51g;TOTALFAT2.7g;SATURATEDFAT0.5g;CHOLESTEROL34.2mg;SODIUM140mg;FIBER6.2g;BETA-CAROTENE5,565ug;VITAMINC62mg;CALCIUM166mg;IRON3.3mg;FOLATE128ug;MAGNESIUM133mg;ZINC1.7mg;SELENIUM25.8ug
BlackBeanTurkeyBurgers
SERVES4
INGREDIENTS
1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans8ouncesgroundturkeybreast⅓cupno-salt-addedtomatosauce10-ouncepackagefrozen,choppedspinach,defrostedandexcesswatersqueezedout⅓cupdrybreadcrumbs⅓cupfinelychoppedonion2tablespoonschoppedfreshcilantro1teaspooncumin1teaspoonchilipowder
*Use½cupdriedbeans;seecookinginstructions.
DIRECTIONS
Preheattheovento350°F.
Mashbeanswithaforkorpotatomasher.Stirinotheringredients.
Forminto4patties.Bakefor30minutesoruntilcookedthrough,turningonce.
PERSERVING:CALORIES240;PROTEIN20.2g;CARBOHYDRATES27g;TOTALFAT6.2g;SATURATEDFAT1.5g;CHOLESTEROL44.8mg;SODIUM281mg;FIBER9g;BETA-CAROTENE5,111ug;VITAMINC20mg;CALCIUM163mg;IRON4.2mg;FOLATE208ug;MAGNESIUM117mg;ZINC2.3mg;SELENIUM18.5ug
DESSERTS
Onetricktohelppreventovereatingistohaveadeliciousdessertattheconclusionofdinner—beforeyou’veovereaten.Letdessertmarktheendofyourday’seatingexperienceanddonoteatagainuntilbreakfastthenextmorning.
Fruitisaperfectdessert,eitherbyitselforaspartofarecipe.Alwaysmakesureyourfruitisripeandatthepeakofperfectionwhenyoueatit.Takeadvantageoflocalseasonalproduce.Itwillbefresher,tastier,andlessexpensive.
Sticktonaturalwholefoodsassweeteners.Iusefreshorfrozenfruitordriedfruittosweetenmydesserts.Ifyouareusingdriedfruitsuchasdatesorraisinsinyourrecipes,usejustenoughtomakethedishmoderatelysweet.Makesurethedriedfruityouuseisunsulfured.Idonotrecommendagaveorhoney.Theyareconcentratedsweetenerswithminimalnutritionalvalue.Avoidartificialsweetenerssuchasaspartame,saccharin,andsucralose;theirsafetyisquestionable.
Thedeliciousfruitsorbetsandice“creams”includedinthiscookbookaremadeusingahigh-poweredblender.Theyarequickandeasytomakeandhealthfullysatisfyyoursweettooth.Youcanstartwithmyrecipesandthengetcreativeandputtogetheryourownfavoritecombinations.Thefrozencreationsthatcontainnutswillstaysofterandcanbestoredinthefreezerbeforeserving.Thisisbecausethefatcontentofthenutshelpstopreventthedessertfromfreezingsolid.Thesorbetsthatdonotcontainnutsshouldbeeatenrightaftertheyaremade.Iftheyarestoredinthefreezer,theywillbecomeveryhard.
Ihavealsoincludedsomeofmyfavoritedecadentandnutrient-richcakes,
cookies,andpies.Whenyouareinthemoodforafancydessertorwhenyouarebringingaspecialdishtoaparty,thesescrumptiousdessertsareproofthatyoudon’thavetosacrificetasteandpleasuretoeathealthfully.
Experimentwithdifferentvarietiesofaparticularfruit.
Therearemanydifferenttypesofapples,forinstance,andtheyallhavedifferentflavorsandtextures.EnjoyFuji,Honeycrisp,PinkLady,Cameo,Braeburn,Empire,McIntosh,Jonagold,GrannySmith,andGoldenDeliciousbothrawandcooked.RedDeliciousisbettereatenraw,notcooked.Thereisalsoawidevarietyofpears.Anjou,Bartlett,andComicearegreatforsaladswhileBoscandSeckelpearsarefor
botheatingandcooking.
AppleBerrynutBites
SERVES12
INGREDIENTS
2cupsunsulfureddriedapples1½cupsunsweetenedvanillasoy,hemp,oralmondmilk2cupsslicedfresh,organicstrawberries(orfrozen,thawed),divided¼cupoatmeal½cuprawpecans½cuprawBrazilnuts3tablespoonsgroundchiaseeds1cuporganicbabyspinach¼cupunsweetened,shreddedcoconut,plusextraforgarnish½tablespooncinnamon¼teaspoonnutmeg¾cupdates,pitted
DIRECTIONS
Preheattheovento300°F.
Soakdriedapplesinsoymilkforatleast1hourorovernight.
Inahigh-poweredblender,blendsoakedapples,soymilk,andhalfthestrawberrieswithremainingingredientsuntilsmooth.Addalittlemoresoymilkifneeded.
Spoonintosmallmuffincupsorsmall,oven-proof,custardcupsandbakefor20minutes.
Place1to2strawberryslicesontopofeachandsprinklewithadditionalcoconut.Chillintherefrigeratorbeforeserving.
PERSERVING:CALORIES190;PROTEIN4g;CARBOHYDRATES26g;TOTALFAT9.7g;SATURATEDFAT2g;SODIUM19mg;FIBER5.8g;BETA-CAROTENE154ug;VITAMINC16mg;CALCIUM61mg;IRON1.6mg;FOLATE20ug;MAGNESIUM49mg;ZINC0.8mg;SELENIUM113ug
ChiaCookies
MAKES20COOKIES
INGREDIENTS
1cupcurrants2cupsfinelygroundrolledoats½cupdried,unsweetened,shreddedcoconut1tablespoongroundchiaseeds(seeNote)1tablespoonwholechiaseeds1teaspooncinnamon2tablespoonsrawalmondbutter¾cupunsweetenedapplesauce1teaspoonvanilla
DIRECTIONS
Preheattheovento200°F.
Soak½cupofthecurrantsin½cupwaterforatleast1hour.
Combinethegroundoats,coconut,remainingcurrants,groundandwholechiaseeds,andcinnamoninabowl.
Placethealmondbutter,soakedcurrantsandtheirsoakingwater,applesauce,andvanillainafoodprocessor.Blenduntilsmooth,thenaddtothedryingredientsandmixwell.
Formcookiesusing2teaspoonsofdoughpercookie.Placeonabakingsheetlightlywipedwithoilorcoveredwithparchmentpaper.Bakefor90minutesto2hours.
Fordiabetic,weight-loss,ormetabolicsyndromediets,limitservingsizeto1cookie.
NOTE:Grindchiaseedsinahigh-poweredblenderorcoffeegrinder.Makeabatchandstoreinthefreezer.
PERCOOKIE:CALORIES79;PROTEIN2g;CARBOHYDRATES13g;TOTALFAT2.8g;SATURATEDFAT0.9g;SODIUM7mg;FIBER2g;BETA-CAROTENE4ug;VITAMINC1mg;CALCIUM20mg;IRON0.8mg;FOLATE7ug;MAGNESIUM31mg;ZINC0.4mg;SELENIUM3.2ug
GojiBerryWalnutSquareswithChocolateDrizzle
»TaliaFuhrman
Thesebrowniesaredelightfullysweet,yetpackaheftynutrientpunchwiththegojiberries,nuts,oats,anddarkchocolate.It’samazinghowalloftheseingredientscometogethertocreatetheperfecttreat.
SERVES15
INGREDIENTS
1½cupsoats1cupwalnuts1cuprawalmondsor1cupalmondflour(seeNote)
1teaspooncinnamon¾cupchoppeddates½cupwater1banana1tablespoonvanillaextract½cupgojiberries2ouncesunsweeteneddarkchocolate
DIRECTIONS
Inahigh-poweredblender,blendtheoatsuntilaflourforms.Addtoalargebowl.Repeatprocessforthewalnutsandalmonds,beingsurenottooverprocessthemasyoudon’twanttheoilstorelease.Addtothebowlandgentlybreakapartanyclumpswithyourfingers.It’sokayifafewwalnutoralmondpiecesremain.Stirinthecinnamon.
Adddatesandwatertoblenderandprocessuntilaslurryforms.Addbananaandblenduntilwellcombined.Adddatemixturetodryingredientsandmixuntilnoflourremains.Stirinvanillaandgojiberries.
Linean8-inchsquarepanwithaluminumfoilorparchmentpaper.Scoopthedoughintothepan.Dipaknifeinwaterandspreaddoughuntilsmooth.Placeinthefreezerfor30minutes.
Placetheunsweetenedchocolateinamicrowave-proofbowlandheatinthemicrowavefor1minute,stir,andheatforanother30secondsoruntilcompletelymelted.Removepanfromfreezer.Usingasmallspoon,drizzlewithchocolatetoaddadecorativetouch.Cutintosquares.
Storeinthefreezerforaguilt-freesnack.Theycanbeeatenstraightfromthefreezerorheatedinthemicrowavefor30to45seconds.
NOTE:Almondflourissimplyraw,wholealmondsthathavebeengroundintoafinepowder.Itcanbepurchasedinhealthfoodstoresandmanysupermarketsbutitisbesttogrindalmondsandmakeitfresh.
PERSERVING:CALORIES233;PROTEIN7g;CARBOHYDRATES26g;
TOTALFAT13.1g;SATURATEDFAT2.3g;SODIUM16mg;FIBER5g;BETA-CAROTENE5ug;VITAMINC11mg;CALCIUM47mg;IRON2.6mg;FOLATE24ug;MAGNESIUM86mg;ZINC1.6mg;SELENIUM5.3ug
SweetPotatoPeanutCookies
»TaliaFuhrman
MAKES12COOKIES
INGREDIENTS
2tablespoonsgroundchiaorflaxseeds1½cupscookedwhitebeansor1(15-ounce)canno-salt-addedorlow-sodiumwhitebeans,drained2tablespoonsnatural,unsaltedpeanutbutter1–2ripebananas(secondoneisoptional,tobeaddedlaterinchunks,ifdesired)½cupbakedandpeeledsweetpotato6Medjoolor12regular(DegletNoor)dates,pitsremoved1teaspooncinnamon½teaspoonnutmeg1tablespoonvanillaextract1cupwhole-wheatflour1teaspoonbakingpowder½cupunsulfured,driedapricots,slicedintosmallpieces
DIRECTIONS
Preheattheovento350°F.Inacuporsmallbowl,mixgroundchiaseedswith½cupwaterandstir.Letsitfor2minutestoformagel.
InaVitamixorotherhigh-poweredblender,combinechiaseedgel,whitebeans,peanutbutter,1banana,sweetpotato,dates,cinnamon,nutmeg,andvanillaextract.Blenduntilsmoothandcreamy.
Inalargebowl,combinethewhole-wheatflourandbakingpowderandmix
thoroughly.Addtheblendedmixturetothisdrymixtureandmixuntilflouristotallycombined.Stirinapricotslicesandthinslicesofbananaandmix.
Placeparchmentpaperonalargecookiesheetorcoatsheetwithathinlayerofcookingspray.Dropbatterbyspoonfulsontothesheetandbakefor20minutes.
PERCOOKIE:CALORIES171;PROTEIN5g;CARBOHYDRATES33g;TOTALFAT3.3g;SATURATEDFAT1.1g;SODIUM7mg;FIBER5.2g;BETA-CAROTENE1,090ug;VITAMINC3mg;CALCIUM64mg;IRON1.9mg;FOLATE31ug;MAGNESIUM54mg;ZINC0.9mg;SELENIUM8.2ug
FudgyBlackBeanBrownies
MAKES16SQUARES
INGREDIENTS
2cupscookedblackbeans*orcanned,no-salt-addedorlow-sodiumblackbeans,drained1¼cupsdates,pitted2tablespoonsrawalmondbutter1teaspoonvanilla½cupnatural,nonalkalizedcocoapowder1tablespoongroundchiaseeds
*Use⅔cupdriedbeans;seecookinginstructions.
DIRECTIONS
Preheattheovento200°F.
Combinetheblackbeans,dates,almondbutter,andvanillainafoodprocessororhigh-poweredblender.Blenduntilsmooth.Addtheremainingingredientsandblendagain.Pourintoaverylightlyoiled8x8-inchbakingpan.Bakefor90minutes.Coolcompletelybeforecuttingintosmallsquares.
NOTE:Thesebrowniescanbestoredinacoveredcontainerintherefrigeratorforuptooneweek.Foranaddedtreat,servewithadollopofAvocadoChocolatePuddingontop.
PERSERVING:CALORIES94;PROTEIN3g;CARBOHYDRATES19g;TOTALFAT1.9g;SATURATEDFAT0.4g;SODIUM1mg;FIBER4.2g;BETA-CAROTENE13ug;CALCIUM30mg;IRON1.1mg;FOLATE37ug;MAGNESIUM43mg;ZINC0.6mg;SELENIUM0.6ug
BananaOatBars
SERVES8
INGREDIENTS
2cupsquick-cookingrolledoats(notinstant)½cupshreddedcoconut½cupraisinsorchoppedpitteddates¼cupchoppedwalnuts2largeripebananas,mashed¾cupfinelychoppedapple2tablespoonsgroundflaxseeds
DIRECTIONS
Preheattheovento350°F.Mixalltheingredientsinalargebowluntilwellcombined.Pressintoa9x9-inchbakingpanandbakefor30minutes.Coolonawirerack.Whencool,cutintosquaresorbars.
NOTE:ForBananaOatSpiceBars,mixin:½teaspoongroundcinnamon¼teaspoonallspice¼teaspoongroundcloves¼teaspoongroundnutmeg⅛teaspoonblackpepper
PERSERVING:CALORIES247;PROTEIN8g;CARBOHYDRATES41g;TOTALFAT6.9g;SATURATEDFAT2.2g;SODIUM3mg;FIBER5.9g;BETA-CAROTENE8ug;VITAMINC3mg;CALCIUM31mg;IRON2.3mg;FOLATE33ug;MAGNESIUM87mg;ZINC1.8mg;SELENIUM11ug
Cara’sAppleStrudel
SERVES4
INGREDIENTS
½cupvanillasoy,hemp,oralmondmilk¾teaspoonvanillaextract1teaspooncinnamon3apples,peeled,cored,andchopped¼cupraisins,chopped½cupold-fashionedrolledoats¼cupgroundrawwalnuts2tablespoonsgroundflaxseeds
DIRECTIONS
Preheattheovento350°F.Inabowl,mixthemilk,vanilla,andcinnamonuntilcombined.Stirinthechoppedapples,raisins,oats,groundwalnuts,andflaxseeds.
Pourintoan8x8-inchbakingdish.Bakeuncoveredfor1hour.
PERSERVING:CALORIES190;PROTEIN7g;CARBOHYDRATES33g;TOTALFAT5.9g;SATURATEDFAT0.5g;SODIUM14mg;FIBER5.3g;BETA-CAROTENE84ug;VITAMINC5mg;CALCIUM44mg;IRON1.5mg;FOLATE13ug;MAGNESIUM65mg;ZINC0.7mg;SELENIUM4.4ug
HealthyChocolateCake
SERVES16
INGREDIENTS
FORTHECAKE:1⅔cupswhole-wheatflour1teaspoonbakingpowder3teaspoonsbakingsoda3½cupspitteddates,divided1cuppineapplechunksinownjuice,drained1banana1cupunsweetenedapplesauce1cupshreddedbeets¾cupshreddedcarrots½cupshreddedzucchini4tablespoonsnaturalcocoapowder½cupcurrants1cupchoppedwalnuts1½cupswater2teaspoonsvanillaextract
FORTHECHOCOLATENUTICING:1cuprawmacadamianutsorrawcashews,unsalted1cupvanillasoy,hemp,oralmondmilk⅔cuppitteddates⅓cupBrazilnutsorhazelnuts2tablespoonsnaturalcocoapowder1teaspoonvanillaextract
DIRECTIONS
Preheattheovento350°F.
Mixflour,bakingpowder,andbakingsodainasmallbowl.Setaside.
Inablenderorfoodprocessor(seeNote),puree3cupsofthedates,pineapple,banana,andapplesauce.
Sliceremaining½cupdatesinto½-inch-thickpieces.Inalargebowl,mixsliceddates,beets,carrots,zucchini,cocoapowder,currants,walnuts,water,vanilla,andflourmixture.
Addtheblendedmixtureandmixwell.Spreadina9½x13½-inchnonstickbakingpan.
Bakefor1houroruntilatoothpickinsertedintothecentercomesoutclean.
Tomakeindividualservings,bakeinmuffinpanslinedwithpaperliners.Reducecookingtimeto20to25minutes.
Forthechocolatenuticing,combineallingredientsinahigh-poweredblender(seeNote)untilsmoothandcreamy.Placeadollopoverwarmcakeandserveorspreadoncooledcake.
NOTE:Afoodprocessormaybeused,buttheicingwillnotbeassmooth.
PERSERVING:CALORIES341;PROTEIN7g;CARBOHYDRATES61g;TOTALFAT11g;SATURATEDFAT1.5g;SODIUM260mg;FIBER8.1g;BETA-CAROTENE447ug;VITAMINC4mg;CALCIUM65mg;IRON2.6mg;FOLATE45ug;MAGNESIUM99mg;ZINC2mg;SELENIUM13ug
CoconutCarrotCreamPie
SERVES8
INGREDIENTS
FORTHEFILLING:1cupunsulfureddriedapples,chopped⅓cupunsulfureddriedapricots½cupmuscatorothersweetdessertwine3apples,grated⅓cupraisins¼cupwalnuts1½cupsshreddedcarrot½cupshreddedzucchini½cupshreddedbeet½cupunsweetened,shreddedcoconut¾teaspooncinnamon¼teaspoonnutmeg
FORTHEPIECRUST:⅓cupold-fashionedoats,ground1cuprawalmonds1cuppitteddates1tablespoonchiaseedgel(seeNote)
FORTHETOPPING:2vanillabeans,splitlengthwise1⅓cupmacadamianuts1cupsoy,hemp,oralmondmilk
⅔cuppitteddates
DIRECTIONS
Tomakethefilling,marinatethechoppeddryapplesandapricotsinwineovernightintherefrigeratororfor1houratroomtemperature.
Combinegratedapples,raisins,andwalnutsinafoodprocessororblender,thenaddinthesoaked,driedfruit/winemixtureandprocessuntilcombined.Drainandpressexcessmoisturefromcarrots,zucchini,andbeetsandmixintoapplemixturealongwithcoconut,cinnamon,andnutmeg.
Tomakethepiecrust,placealmondsandoatsinafoodprocessorandprocessuntilveryfinelyground.Adddatesandprocessuntilchoppedandmixedwell.Addchiaseedgelandpulsetomixin.Pressmixtureintoapieplatetoformshell.(Morechiaseedgelmaybeaddedifmixtureistoodry.)
Tomakethetopping,scrapeseedsfromvanillabeanwithadullknifeandaddtoafoodprocessororhigh-poweredblenderalongwithnuts,nondairymilk,anddates.Blenduntilsmoothandcreamy.
Addfillingtopiecrustandspreadontopping.Refrigerateuntilreadytoserve.
NOTE:Tomakechiaseedgel,mix3tablespoonschiaseedsin¾cupwaterandletstandforatleast15minutes.Processinfoodprocessortomakeintoapaste.
PERSERVING:CALORIES354;PROTEIN8g;CARBOHYDRATES52g;TOTALFAT14.4g;SATURATEDFAT2.6g;SODIUM42mg;FIBER9.2g;BETA-CAROTENE2,039ug;VITAMINC7mg;CALCIUM88mg;IRON2.2mg;FOLATE36ug;MAGNESIUM93mg;ZINC1.2mg;SELENIUM3.5ug
PumpkinPiewithAlmondCrust
SERVES10
INGREDIENTS
FORTHEPIECRUST:1cuprawalmonds1teaspoongroundchiaseeds1cuppitteddates2teaspoonswater
FORTHEFILLING:1(15-ounce)canpumpkin
½cuppitteddates,soakedin¼cupwater½cupraisins1teaspoongroundcinnamon½teaspoongroundginger½teaspoongroundnutmeg2½tablespoonsarrowrootpowder110-ouncepackagesofttofu
FORTHECASHEWCREAMTOPPING:1⅓cupsrawcashews¾cupvanillasoy,hemp,oralmondmilk⅔cuppitteddates
DIRECTIONS
Preheattheovento350°F.
Tomakethecrust,combinetherawalmondsand1teaspoongroundchiaseedsinafoodprocessor.Pulseuntilfinelyground.Addthedatesandwaterandprocessuntilthemixturegathersintoaball.Pressthemixtureintoaverylightlyoiled8-inchpieplate.Pre-bakethecrustfor5minutes.
Tomakethefilling,blendthepumpkin,dates,andsoakingwaterinahigh-poweredblender.Addtheraisins,spices,arrowrootpowderandtofu.Blenduntilsmooth.Pourmixtureintoprebakedpieshell.Coverwithaluminumfoilandbakefor60minutes.Uncoverandcontinuebakinganadditional15minutes.Piefillingwillfirmupasitcools.
Whilepieisintheoven,maketheCashewCreamTopping.Blendallingredientstogetherinahigh-poweredblender.
ServewithadollopofCashewCream.
PERSERVING:CALORIES337;PROTEIN7g;CARBOHYDRATES51g;TOTALFAT14g;SATURATEDFAT2g;SODIUM21mg;FIBER5g;BETA-CAROTENE1,386ug;VITAMINC4mg;CALCIUM97mg;IRON3.2mg;FOLATE46ug;MAGNESIUM108mg;ZINC1.9mg;SELENIUM7.4ug
PineappleStrawbanaPie
SERVES8
INGREDIENTS
FORTHEPIESHELL:1cupalmonds1cupwalnuts⅓cuppitteddates1apple,cored,peeled,andcutinchunks
FORTHEPIEFILLING:5bananas,3slicedand2frozen(seeNote)3kiwis,sliced½freshpineapple,chopped6ouncesfrozenstrawberries,slightlythawedandsliced½cupsoy,hemp,oralmondmilk
DIRECTIONS
Makethepieshellbyplacingthenutsanddatesinafoodprocessorandchoppingwell.Addappleandprocessuntilafinetexture.Pressintoapieplatetoshapeacrust.
Forthepiefilling,placetheslicedbananasonthecrust,pressingslightly.Placekiwisandpineappleontopofbananas.
Addfrozenbananas,strawberries,andsoymilktoablenderandblenduntilsmooth.Pouroverfruit,cover,andfreezeforatleast2hoursbeforeserving.Removefromfreezerbeforeservingtoallowthepietothawslightly.
NOTE:Freeze2ofthebananasatleast12hoursaheadoftime.
PERSERVING:CALORIES316;PROTEIN8g;CARBOHYDRATES34g;TOTALFAT19.5g;SATURATEDFAT1.7g;SODIUM16mg;FIBER6.7g;BETA-CAROTENE107ug;VITAMINC53mg;CALCIUM80mg;IRON1.8mg;FOLATE52ug;MAGNESIUM108mg;ZINC1.3mg;SELENIUM2.9ug
No-BakeKeyLimePie
Ifyoucan’tfindKeylimes,useregularlimes.
SERVES12
INGREDIENTS
⅔cuprawwalnuts⅔cupunsweetened,shreddedcoconut⅔cupold-fashionedrolledoats20pittedMedjooldates,divided(4forcrust,16forfilling)3avocados¾cupfreshKeylimejuice(approximately1½poundsofKeylimes)¼cuprawcashewbutter
DIRECTIONS
Tomakethecrust,grindthewalnuts,coconut,andoatsinafoodprocessor,usingtheS-blade.Add4ofthedatesandcontinuetoprocessuntilthemixturestartstoholdtogether.Pressintoa9-inchpieplate.
Tomakethefilling,combinetheremainingdateswiththeavocados,limejuice,andcashewbutterinahigh-poweredblenderandblenduntilsmooth.Pourintocrustandrefrigerateforatleast4hoursbeforeserving.
PERSERVING:CALORIES312;PROTEIN5g;CARBOHYDRATES43g;TOTALFAT16.4g;SATURATEDFAT3.8g;SODIUM4mg;FIBER8.4g;BETA-CAROTENE81ug;VITAMINC18mg;CALCIUM45mg;IRON1.3mg;FOLATE47ug;MAGNESIUM79mg;ZINC1.2mg;SELENIUM2.9ug
MangoPudding
SERVES3
INGREDIENTS
¼cuprawalmonds2ripemangoes,peeledandcutintopieces1banana3dates,pitted⅛cupunsweetened,shreddedcoconut½teaspoonvanilla¼cupcurrants⅛teaspooncinnamon
DIRECTIONS
Grindalmondsinahigh-poweredblenderandthenaddmangoes,banana,dates,coconut,andvanillaandblenduntilsmoothandcreamy.
Placeinabowl,stirincurrants,andsprinklewithcinnamon.
Chillforatleast2hoursbeforeserving.
PERSERVING:CALORIES266;PROTEIN5g;CARBOHYDRATES51g;TOTALFAT7.8g;SATURATEDFAT1.6g;SODIUM8mg;FIBER6.6g;BETA-CAROTENE631ug;VITAMINC42mg;CALCIUM57mg;IRON1.3mg;FOLATE34ug;MAGNESIUM66mg;ZINC0.6mg;SELENIUM2.2ug
PersimmonPudding
»ChefJamesRohrbacher
SERVES6
INGREDIENTS
½cupDr.Fuhrman’sMangosteenVinegar1cupwater2teaspoonsarrowrootpowder,dissolvedinanadditional¼cupcoldwater8veryripeHachiyapersimmons,stemremoved,unpeeled(seeNote)
DIRECTIONS
Bringvinegarandthecupofwatertoaboilinasmallsaucepan.Onceboiling,whiskinthearrowroot/coldwatermixtureandletboilfor2minutes,butnolonger,whiskingoccasionally.Removefromheatandcool.
Inahigh-poweredblender,pureepersimmonsand½cupofthevinegarmixture(vinaigrette)untilitreachestheconsistencyofasaladdressing.
Pourintosmallbowls,coverwithplasticwrap,andchill.Foramoreelegantpresentation,pourintochampagne,cordial,ormartiniglasses,coverwithplasticwrap,andchill.Thepuddingwillfirmupifchilledovernight.
Ifdesired,puddingcanbeservedwithadollopofCashewCreamTopping:blend1⅓cupsrawcashews;¾cupsoy,hemp,oralmondmilk;and⅔cuppitteddatestogetherinahigh-poweredblender.
NOTE:Hachiyapersimmonsshouldbeeatenwhenveryripe(completelysoftevenatthebottomedge).Thefruithasahightannincontent,whichmakestheimmaturefruitveryastringent.Thetanningraduallydisappearsasthefruitmatures.Whenreadytoeat,thefleshbecomessweet,aromatic,andalmostliquid.Aripepersimmonislikeathin
skinfullofthickjelly.
PERSERVING:CALORIES161;PROTEIN1.3g;CARBOHYDRATES42g;TOTALFAT0.4g;SATURATEDFAT0g;SODIUM5mg;FIBER8g;BETA-CAROTENE567ug;VITAMINC17mg;CALCIUM21mg;IRON0.4mg;FOLATE21ug;MAGNESIUM22mg;ZINC0.3mg;SELENIUM1ug
AvocadoChocolatePudding
Thisrichandcreamypuddingiswonderfultoppedwithageneroushelpingoffreshberries.
SERVES4
INGREDIENTS
1ripeavocado,peeled,pitremoved½–¾cupssoy,hemp,oralmondmilk(startwith½cupandaddmoreifneededtoblend)4tablespoonsnatural,nonalkalizedcocoapowder6–10dates,pitted(dependingonsizeandsweetness)½teaspoonvanillaextract
DIRECTIONS
Blendallingredientsinahigh-poweredblender.
PERSERVING:CALORIES199;PROTEIN3g;CARBOHYDRATES38g;TOTALFAT7.3g;SATURATEDFAT1.3g;SODIUM5mg;FIBER7.4g;BETA-CAROTENE64ug;VITAMINC4mg;CALCIUM39mg;IRON1.3mg;FOLATE46ug;MAGNESIUM60mg;ZINC0.8mg;SELENIUM0.9ug
Berry“Yogurt”
Maybeservedoverfreshorfrozenberries.
SERVES2
INGREDIENTS
2cupsblueberries,blackberries,orstrawberries,freshorfrozen¾cupsoy,almond,orhempmilk2tablespoonsgroundflaxorchiaseeds4dates,pitted
DIRECTIONS
Addallingredientstoahigh-poweredblenderandblenduntilsmooth.Chillbeforeserving.
PERSERVING:CALORIES214;PROTEIN25g;CARBOHYDRATES42g;TOTALFAT5.2g;SATURATEDFAT0.5g;SODIUM53mg;FIBER7.9g;BETA-CAROTENE378ug;VITAMINC14mg;CALCIUM67mg;IRON2mg;FOLATE32ug;MAGNESIUM66mg;ZINC1mg;SELENIUM6.7ug
PomegranatePoachedPearswithChocolateandRaspberrySauces
SERVES6
INGREDIENTS
6mediumBoscpears2cupspomegranatejuiceorredwine1wholecinnamonstick6wholecloves2tablespoonsgojiberries
FORTHECHOCOLATESAUCE:
1cupfrozenblueberries1½cupssoy,hemp,oralmondmilk1cuppitteddates⅔cuprawmacadamianuts1tablespoonunsweetened,natural,nonalkalizedcocoa,ormoreforadarker,strongersauce½teaspoonvanillaextract1teaspoonturmeric(toadjustcolor)
FORTHERASPBERRYSAUCE:10ouncesfrozenredraspberries(about1½cups),thawed
DIRECTIONS
Peelpears,leavingstemsintact.Slicealittleoffthebottomofeachpearsothattheystandup.Inalargesaucepan,placepearsstandingupsnuglytogether.Pourinpomegranatejuiceorwine.Addcinnamon,cloves,andgojiberries.Gentlysimmer,covered,forabout20minutesuntilpearsaretender.Removepearsandrefrigerateuntilreadytoserve.Reducepoachingliquiduntilitbecomesasyrup.
Forthechocolatesauce,placeblueberries,soymilk,dates,macadamianuts,cocoapowder,vanilla,andturmericinablender.Blenduntilverysmoothandcreamy.Addmoresoymilkifneeded.
Fortheraspberrysauce,placedefrostedraspberriesinablenderandblenduntilsmooth.Pushthroughsievetoremoveseeds.Mixinpoachingsyrup.
Placeagenerousdollopofchocolatesauceondessertplate.Placepearonchocolateanddrizzleraspberrysauceoverpear.
PERSERVING:CALORIES296;PROTEIN4g;CARBOHYDRATES62g;TOTALFAT5.8g;SATURATEDFAT0.9g;SODIUM29mg;FIBER11.4g;BETA-CAROTENE182ug;VITAMINC20mg;CALCIUM56mg;IRON1.6mg;FOLATE33ug;MAGNESIUM51mg;ZINC0.7mg;SELENIUM3ug
BananaWalnutIceCream
SERVES2
INGREDIENTS
2ripebananas,frozen(seeNote)⅓cupvanillasoy,hemp,oralmondmilk2tablespoonschoppedwalnuts½teaspoonvanillaextractor1vanillabean(seebox)
DIRECTIONS
Blendallingredientstogetherinahigh-poweredblenderuntilsmoothandcreamy.
NOTE:Freezeripebananasatleast12hoursinadvance.Tofreezebananas,peel,cutinthirds,andwraptightlyinplasticwrap.
PERSERVING:CALORIES174;PROTEIN4g;CARBOHYDRATES30g;TOTALFAT5.9g;SATURATEDFAT0.7g;SODIUM23mg;FIBER4.1g;BETA-CAROTENE178ug;VITAMINC10mg;CALCIUM28mg;IRON1mg;FOLATE37ug;MAGNESIUM53mg;ZINC0.6mg;SELENIUM3.5ug
Usingavanillabeanwilladdasubtle,yetcomplexflavortothissimpledessert.Splitthevanillabeanlengthwiseandscrapetheinnergel-like
liningfromthebeanusingadullknife.
ChocolateCherryIceCream
SERVES2
INGREDIENTS
½cupvanillasoy,hemp,oralmondmilk2tablespoonsnatural,nonalkalizedcocoapowder4pitteddates1½cupsdarksweetcherries,frozen1vanillabeanpod
DIRECTIONS
Blendallingredientstogetherinahigh-poweredblenderorfoodprocessoruntilsmoothandcreamy.Splitthevanillabeanlengthwiseandrollopen.Scrapeoutthepasteandseedsinsidethepodwithaknifeorspoonandaddtoblender.Ifusingaregularblender,onlyaddhalfthecherries,blenduntilsmooth,thenaddremainingcherriesandcontinuetoblend.
NOTE:Youcanusefrozenberriesorbananainsteadofcherries.Freezeripebananasatleast12hoursinadvance.Tofreezebananas,peel,cutintothirds,andwraptightlyinplasticwrap.
PERSERVING:CALORIES109;PROTEIN4g;CARBOHYDRATES23g;TOTALFAT1.7g;SATURATEDFAT0.4g;SODIUM34mg;FIBER4.1g;BETA-CAROTENE263ug;VITAMINC8mg;CALCIUM41mg;IRON1.4mg;FOLATE15ug;MAGNESIUM41mg;ZINC0.5mg;SELENIUM3.3ug
FuhrmanFudgesicles
SERVES3
INGREDIENTS
2ripebananas1cuprawcashews3tablespoonsnatural,nonalkalizedcocoapowder½teaspoonvanillaextractor2vanillabeaninteriors
DIRECTIONS
Blendallingredientstogetherinafoodprocessororhigh-poweredblenderuntilsmooth.
Spoonintoanicepoptrayoricecubetrayandfreezeforatleast2hoursbeforeserving.
Rinseoutsideoftrayswithhotwatertopullthepopsouteasily.
PERSERVING:CALORIES251;PROTEIN7g;CARBOHYDRATES24g;TOTALFAT16.6g;SATURATEDFAT3.5g;SODIUM6mg;FIBER3.5g;BETA-CAROTENE15ug;VITAMINC5mg;CALCIUM22mg;IRON2.3mg;FOLATE35ug;MAGNESIUM119mg;ZINC2mg;SELENIUM4.8ug
PeachApricotSorbet
SERVES2
INGREDIENTS
2cupsfrozenpeaches¼cupsoy,hemp,oralmondmilkorwater4unsweetenedandunsulfureddriedapricots,chopped
DIRECTIONS
Blendallingredientsinahigh-poweredblender.
PERSERVING:CALORIES92;PROTEIN3g;CARBOHYDRATES20g;TOTALFAT1g;SATURATEDFAT0.1g;SODIUM17mg;FIBER3g;BETA-CAROTENE511ug;VITAMINC10mg;CALCIUM24mg;IRON0.9mg;FOLATE12ug;MAGNESIUM24mg;ZINC0.4mg;SELENIUM1.7ug
StrawberryPineappleSorbet
SERVES2
INGREDIENTS
4slicesunsweetenedandunsulfureddriedpineapple½cuporangejuice1(10-ounce)bagfrozenstrawberries1cupslicedfresh,organicstrawberries,optional
DIRECTIONS
Soakdriedpineappleinorangejuiceforafewhoursorovernight.Chopdriedpineapple,addtoahigh-poweredblenderalongwithfrozenstrawberries,andblenduntilsmooth.
Blendallingredients,exceptfreshstrawberries,inahigh-poweredblender.
Pourintosorbetglassesand,ifdesired,topwithsliced,freshstrawberries.
PERSERVING:CALORIES150;PROTEIN2g;CARBOHYDRATES38g;TOTALFAT0.5g;SODIUM12mg;FIBER4.9g;BETA-CAROTENE64ug;VITAMINC132mg;CALCIUM49mg;IRON1.5mg;FOLATE60ug;MAGNESIUM32mg;ZINC0.3mg;SELENIUM1.3ug
RedVelvetSorbet
SERVES4
INGREDIENTS
4largeripebananas,frozen(seeNote)10ouncesfrozenraspberries2tablespoonsnatural,nonalkalizedcocoapowder4–5pitteddates,chopped
DIRECTIONS
Blendallingredientsinahigh-poweredblenderuntilcreamy.Refreezebriefly(3to5minutes).
Ifdesired,topwithPecanCream.TomakePecanCream,blend⅔cuppecans;½cupsoy,hemp,oralmondmilk;and4or5pitteddatesinahigh-poweredblender.
NOTE:Freezeripebananasatleast12hoursinadvance.Tofreezebananas,peel,cutinthirds,andwraptightlyinplasticwrap.
PERSERVING:CALORIES171;PROTEIN3g;CARBOHYDRATES43g;TOTALFAT1.2g;SATURATEDFAT0.4g;SODIUM3mg;FIBER9.2g;BETA-CAROTENE40ug;VITAMINC29mg;CALCIUM30mg;IRON1.2mg;FOLATE41ug;MAGNESIUM63mg;ZINC0.7mg;SELENIUM1.9ug
ChocolateDip
SERVES10
INGREDIENTS
2cupsorganicbabyspinach1½cupssoy,hemp,oralmondmilk1cupfrozenblueberries1cuppitteddates⅔cuprawalmonds2generoustablespoonsnatural,nonalkalizedcocoapowder½teaspoonvanillaextract
DIRECTIONS
Placeallingredientsinahigh-poweredblender.Blenduntilverysmoothandcreamy.
Servewithavarietyoffreshfruit.
PERSERVING:CALORIES137;PROTEIN5g;CARBOHYDRATES20g;TOTALFAT5.9g;SATURATEDFAT0.6g;SODIUM28mg;FIBER3.8g;BETA-CAROTENE475ug;VITAMINC2mg;CALCIUM50mg;IRON1.3mg;FOLATE25ug;MAGNESIUM54mg;ZINC1mg;SELENIUM2.7ug
EATTOLIVEFORALLOCCASIONS
Herearesomenutritarianmenusforeverydayandspecialoccasions.Trythesecombinationsandputtogetheryourowntocreategreat-tasting,memorablemeals.
WEEKDAYBREAKFAST
QuickBananaBerryBreakfastToGoSuperEasyBlendedSalad
LEISURELYBRUNCH
ButternutBreakfastSoupTuscanTofuScrambleMixedberrieswithgroundhemporchiaseeds
BROWNBAGLUNCH
ItalianStufferOrangeSesameMicroSaladAppleorotherfreshfruit
SOUPANDSALADCLASSICLUNCH
CreamofAsparagusSoupChoppedRomainelettucewithNutritarianCaesarDressingMelonorotherfreshfruit
FESTIVELUNCHEON
RawvegetableswithMushroomWalnutPâtéLemonCauliflowerRisottoOrangeZestChardChocolateCherryIceCream
CASUALBACKYARDDINNER
RawvegetableswithTuscanWhiteBeanDipBetterBurgersCornonthecobSuperSlawWatermelon
MEXICANFIESTA
MixedgreenswithGuacamoleDressingBeanEnchiladasFreshTomatoSalsaSlicedmango
ITALIANDINNERPARTY
TuscanCannelliniBeanSoupwithaChiffonadeofCollardGreensSpinachandarugulasaladwithAlmondBalsamicVinaigretteEggplantCannelloniwithPineNutRomescoSauceStrawberryPineappleSorbet
QUICKANDEASYDINNER
BostonlettucesaladwithRussianFigDressingGojiChiliStewBlueberriesorotherfreshfruit
SUNDAYFAMILYDINNER
Dr.Fuhrman’sFamousAnticancerSoupAcornSquashSupremeCaliforniaCreamedKaleHealthyChocolateCake
STIR-FRYCLASSIC
MixedgreensandwatercresswithGingerAlmondDressingAsianVegetableStir-FryPersimmonsorotherfreshfruit
ACKNOWLEDGMENTS
Iwouldliketothankallthepeoplewhosecreativityandculinarytalentmadethisbookpossible.Whatmakesthisbookextraspecialisthewonderfulbonusrecipesthatcamefromavarietyofnutritariancooksandchefsmentionedbelow.Theinclusionofthesecontributionsdemonstratesthegrowingexcitementandpopularityofnutritariancuisine.Thereisnoreasonwhythehealthiestfoodscannotbeprepareddeliciously,asindicatedbythethousandsofcreativeprofessionalswhohavealreadyjumpedonboard.
SomerecipeswerecontributedbypeoplebelongingtomymembercenteratDrFuhrman.com:amongthemRichAmiot,ClaudiaBullock,LauraKing,DebbieWarne-Jackson,KristaSchroeder,andCarolDavis-Hawkins.Specialthankstoatalentedgroupofprofessionalchefs,whonotonlycontributedsomeoftheirrecipestothispublication,butwhosecareerspromotetheculinarypossibilitiesofanutritariandiet.ThesechefsincludeMartinOswald,JamesRohrbacher,JackHunt,PaulBogardus,ChristineWaltermyer,andmydaughter,TaliaFuhrman.
IwouldliketothankmyteamatDrFuhrman.comwhocontributedtheireffortstothecompletionofthisbook,especiallyJaniceMarra,LindaPopescu,andLisaFuhrman.Theyhavebeenessentialtocompilingthiscollectionofrecipesandhelpingmetranslatetheprinciplesofeatinganutrient-denseplant-baseddietintoarealityforthemanypeoplewhowishtoadoptthislifestyle.
IwouldalsoliketoacknowledgeRobynRolfes,ofCreativeSyndicate,forthedesignworkthatwentintoputtingthisbooktogether.And,ofcourse,thewonderfulpeopleatHarperOne,especiallyGideonWeilandMelindaMullinfortheirdevotiontogettingthismessageoutasamissiontobetterhumanityandseeitasmorethanjustajob.Iamgratefulfortheopportunitytowork
withthem.
INDEX
Thepaginationofthiselectroniceditiondoesnotmatchtheeditionfromwhichitwascreated.Tolocateaspecificentry,pleaseuseyoure-bookreader ’ssearchtools.
Allergies,21alliumvegetables,9allspiceflavor,86almonds:AlmondBalsamicVinaigrette,81,309;ANDIscoreof,28;CoconutCarrotCreamPie,288–289;GingerAlmondDressing,86;PineappleStrawbanaPie,292;PumpkinPiewithAlmondCrust,290–291.Seealsospecificrecipes
ANDI(AggregateNutrientDensityIndex):descriptionandhowtousethe,26;listoffoodsandtheir,28;NutritarianHandbookandANDIScoringGuideon,27
animalproducts:limiting,24–25;nutritarianguidelineonavoiding,5.Seealsononvegandishes
aniseflavor,86anticancerfoods:cruciferousvegetables,8,159;Dr.Fuhrman’sFamousAnticancerSoup,154,309
antioxidants:Antioxidant-RichBreakfastBars,75;incocoapowder,52apples:AppleBerrynutBites,277;Cara’sAppleStrudel,285;“DirtyDozen”pesticidelevelof,39;howtopickaripe,13.Seealsospecificrecipes
apricots:AcornSquashStewwithBrusselsSprouts,145;AcornSquashSupreme,232,309;PeachApricotSorbet,303
artichokes:anatomyofan,205;ANDIscoreof,28;ArtichokeLentilLoaf,204–205
arugula(rocket):ANDIscoreof,28;asanticancerfood,159;guidetousing,112;recommendedpreparationof,8–9;assuperfood,29
asparagus:ANDIscoreof,28;“CleanFifteen”pesticidelevelof,39;fordipping,94;herbsandspicestoenhanceflavorof,180;howtoselect,120;recommendedsteamingtimesfor,10;assuperfood,29;SweetPotatoandAsparagusRagout,233.Seealsospecificrecipes
avocados:ANDIscoreof,28;“CleanFifteen”pesticidelevelof,39;howtopickaripe,13.Seealsospecificrecipes
Bananas:ANDIscoreof,28;Antioxidant-RichBreakfastBars,75;BananaOatBars,284;BananaWalnutDressing,83;BananaWalnutIceCream,300;BerryBananaSmoothie,49;BerryExplosionMuffins,76–77;BostonGreenSmoothie,54;ChocolateCherrySmoothie,52;FuhrmanFudgesicles,302;GreenGorilla,53;howtopickaripe,14;PineappleStrawbanaPie,292;QuickBananaBerryBreakfastToGo,65,307;RedVelvetSorbet,305
barley:“Cheesy”BarleyRisotto,222–223;aswholegrainfood,23basil:howtostorefresh,165;mediumflavorof,36;salt-freeseasoningblend,37
bayleafflavor,144beans:dailyservingsof,20;asG-BOMBSfood,22,246;healthbenefitsof,19;herbsandspicestoenhanceflavorof,180;howtoselectandusecanned,20;howtosoakandcook,19;longestlivedsocietieshavedailyservingsof,168;MediterraneanBeanandKaleSauté,246;asoneoftheNativeAmerican“threesisters,”167;PortobelloVeggieFajitas,256;resistantstarchin,19–20;assuperfood,29;Too-Busy-To-CookVegetableBeanSoup,168;TuscanCannelliniBeanSoupwithaChiffonadeofCollardGreens,170–171,309;asweight-lossanddiabeticfriendlyfood,10.Seealsospecifictypeofbean;specificrecipes
beets:CoconutCarrotCreamPie,288–289;HealthyChocolateCake,286–287,309;herbsandspicesusedtoenhanceflavorof,180;OrangeSesameMicroSalad,118;SaladofRoastedBeetsandAsparaguswithBlackCherryVinaigrette,122–123;SuperSlaw,119,308
Belgianendives:fordipping,94;WarmBraisedBelgianEndiveSaladwithRaspberryVinaigrette,126
bellpeppers:ANDIscoreof,28;fordipping,94;“DirtyDozen”pesticidelevelof,39;assuperfood,29.Seealsogreenbellpeppers;redbellpeppers
BelugaLentilEscabeche,130berries:Berry“Yogurt,”297;asG-BOMBSfood,22,246;GojiBerryWalnutSquareswithChocolateDrizzle,280–281;assuperfood,29.Seealsospecificberry
bibblettuce,112blackbeans:Antioxidant-RichBreakfastBars,75;BeanEnchiladas,254,308;BlackBeanandButternutSquashChili,175;BlackBeanandCornSalsa,95;BlackBeanLettuceBundles,262;BlackBeanTurkeyBurgers,274;CubanBlackBeans,239;FudgyBlackBeanBrownies,283;GojiChiliStew,177;IslandBlackBeanDip,98;SweetPotatoBlackBeanBurgers,252;TacoSaladwithGuacamoleDressing,132,308;WildRodeoSalad,131.Seealsobeans
blackberries:howtopickaripe,14;assuperfood,29blackpepperflavor,36blackrice,23blendedsaladsrecipes:BostonGreenSmoothie,54;DetoxGreenTea,59;GreenGorilla,53;HighCruciferousJuice,57;ImmunityPowerJuice,58;OrangeCreamsicleBlendedSalad,55;PurpleMonsterSmoothie,56;SuperEasyBlendedSalad,51,307.Seealsosaladrecipes;smoothiesrecipes
blender,34blueberries:ANDIscoreof,28;“DirtyDozen”pesticidelevelof,39;howtopickaripe,14;aspartofaquickandeasydinner,309;assuperfood,29.Seealsospecificrecipes
Bogardus,Paul,43bokchoy:ANDIscoreof,28;asanticancerfood,159;recommendedpreparationof,8–9;recommendedsteamingtimesfor,10;assuperfood,29.Seealsospecificrecipes
Bostonlettuce:guidetousing,112;assuperfood,29.SeealsospecificrecipesBPA(BisphenolA)-containingresin,9,169BPA-freeboxpackaging,20BraggLiquidAminos,36.Seealsospecificrecipesbran,23breads:howtochoosewhole-grain,24;pita,103,248,257,258,259,260,307;tortillas,103,248,258,261,307
breakfastrecipes:AM(AvocadoandMango)LettuceWrap,74;Antioxidant-RichBreakfastBars,75;AppleSupreme,70;BerryExplosionMuffins,76–77;BlueberryNutOatmeal,63;ButternutBlueberryBreakfast,67;Butternut
BreakfastSoup,69,307;FruityBreakfastSalad,71;OatmealCookingChart,62;OvernightOatmeal,64;PolentaFrittata,73;QuickBananaBerryBreakfastToGo,65,307;QuinoaBreakfastPudding,66;recommendedforweight-loss,diabetic,andmetabolicsyndrome,93;SlowCookerEggplantBreakfast,68;TuscanTofuScramble,72,307
broccoli:ANDIscoreof,28;asanticancerfood,159;BroccoliFraDiavlo,218;fordipping,94;GojiChiliStew,177;herbsandspicestoenhanceflavorof,180;recommendedpreparationof,8–9;recommendedsteamingtimesfor,10;RoastedVegetablePizza,257;assuperfood,29;Too-Busy-To-CookVegetableBeanSoup,168;Veg-HeadBeanBurrito,255.Seealsospecificrecipes
broccolirabe,159brownbaglunchmenu,307brownrice:ANDIscoreof,28;aswholegrainfood,23brusselssprouts:ANDIscoreof,28;asanticancerfood,159;BrusselsSproutswithButternutSquashandCurrants,217;BrusselsSproutswithOrangeandWalnuts,216;recommendedpreparationof,8–9;RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus,242–243;assuperfood,29.Seealsospecificrecipes
buckwheat(kasha),23butternutsquash:BlackBeanandButternutSquashChili,175;BraisedKaleandSquashwithPumpkinSeeds,210;BrusselsSproutswithButternutSquashandCurrants,217;ButternutBlueberryBreakfast,67;ButternutBreakfastSoup,69,307;Ginger-PoachedButternutSquashSaladwithWarmGingerRaisinDressing,138–139;howtocook,137;WarmSpicedButternutSquashSaladwithWinesapApples,136–137.Seealsosquash
Cabbage:ANDIscoreof,28;asanticancerfood,159;“CleanFifteen”pesticidelevelof,39;herbsandspicestoenhanceflavorof,180;Mushroom-StuffedCabbageRolls,227;recommendedpreparationof,8–9;recommendedsteamingtimesfor,10;assuperfood,29;SuperSlaw,119,308.Seealsospecificrecipes
cake.SeedessertrecipesCalifornia(Hass)avocados,13caloriecounting,3
calories:dangerofphytochemical-richfoodsasprimarysourceof,2–3;H=N/C(health=nutrients/calories),2;studiesonrelationshipbetweennutritionand,1
cancer:Dr.Fuhrman’sFamousAnticancerSoup,154,309;mushroomsasprovidingprotectionagainst,189;onionsasprovidingprotectionagainst,118
cannedbeans,20cannellinibeans:BlackForestCreamofMushroomSoup,146–147;QuickCornandBeanMedley,151;ThreeBeanMangoSalad,125;TuscanCannelliniBeanSoupwithaChiffonadeofCollardGreens,170–171,309.Seealsobeans
cantaloupes:ANDIscoreof,28;“CleanFifteen”pesticidelevelofdomestic,39;howtopickaripe,14;assuperfood,29
carambola(starfruit),howtopickaripe,15cardamom,sweetflavorof,86carrotjuice:BlackForestCreamofMushroomSoup,146–147;ButternutBreakfastSoup,69,307;juicing
tipon,157;SlowCookerEggplantBreakfast,68;Too-Busy-To-CookVegetableBeanSoup,168.Seealsospecificrecipes
carrots:ANDIscoreof,28;herbsandspicestoenhanceflavorof,180;RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus,242–243;assuperfood,29.Seealsospecificrecipes
cashews:ANDIscoreof,28;assuperfood,29casualbackyarddinner,308cauliflower:ANDIscoreof,28;asanticancerfood,159;CauliflowerandGreenPeaCurry,219;CauliflowerSpinachMashed“Potatoes,”220;fordipping,94;herbsandspicestoenhanceflavorof,180;LemonCauliflowerRisotto,221,308;recommendedpreparationof,8–9;assuperfood,29;Veg-HeadBeanBurrito,255.Seealsospecificrecipes
cayennepepperflavor,36celery“DirtyDozen”pesticidelevel,39celeryseeds,37cheddarcheeseANDIscore,28cherimoya,15cherries:ANDIscoreof,28;ChocolateCherryIceCream,301,308;ChocolateCherrySmoothie,52;PolentawithWiltedGreens,Roasted
PortobelloMushroomsandBlackCherryVinaigrette,230–231cherrytomatoes,94.Seealsotomatoeschiaseeds:ChiaCookies,278–279;ashigh-omega–3fatssource,20–23;assuperfood,29.Seealsospecificrecipes
chicken:ANDIscoreofchickenbreast,28;CreoleChickenandSpinach,273chickpeas.Seegarbanzobeans(chickpeas)chicoryandfrisée(curlyendive),112chiffonadetechnique,171chilipowderflavor,36chiprecipes:KaleKrinkleChips,104;Pita/TortillaCrisps,103;recommendedforweight-loss,diabetic,andmetabolicsyndrome,93
chivesflavor,36chocolate:AvocadoChocolatePudding,296;ChocolateCherrySmoothie,52;GojiBerryWalnutSquareswithChocolateDrizzle,280–281;HealthyChocolateCake,286–287,309;PomegranatePoachedPearswithChocolateandRaspberrySauces,298–299;SweetPotatoPeanutChocolateChipCookies,282.Seealsococoapowder
cholesterol-loweringfoods,84ChooseMyPlate,30cilantroflavor,36cinnamonflavor,36“CleanFifteen”produce,39clovesflavor,36cocoabeanflavanols,52cocoapowder:ChocolateCherryIceCream,301,308;ChocolateCherrySmoothie,52;ChocolateDip,306;FudgyBlackBeanBrownies,283;FuhrmanFudgesicles,302;HealthyChocolateCake,286–287,309;phytonutrientsandantioxidantsin,52;productionof,52;RedVelvetSorbet,305.Seealsochocolate
cola:ANDIscoreof,28;nutritarianguidelineonavoiding,5collardgreens:ANDIscoreof,28;asanticancerfood,159;CollardDijonWraps,263;recommendedpreparationof,8–9;recommendedsteamingtimesfor,10;assuperfood,29
cookedvegetables,dipping,94cookies.SeedessertrecipesCookingtoLive:foodshopping,37–38;gettingridoffoodaddictions,40;helpfultoolsandtechniques,33–34;makeaweeklyplan,39–40;shouldI
buyorganicproduce?,38–39;spices,herbs,andcondiments,35–37.SeealsoEattoLive;nutritariantips
corianderseeds,110corn:ANDIscoreof,28;“CleanFifteen”pesticidelevelofsweet,39;onthecob,308;herbsandspicestoenhanceflavorof,180;asoneoftheNativeAmerican“threesisters,”167;SummerCornandTomatoSauté,225;Too-Busy-To-CookVegetableBeanSoup,168
cornbread,266cornchipsANDIscore,28cornmeal,73coronaryheartdisease,84,118cruciferousvegetables:howtogetmaximumimmunefunctionbenefitsof,9;listed,8,159;recommendedpreparation,8–10;recommendedsteamingtimesfor,10
crumbledspices,36cucumbers:ANDIscoreof,28;“DirtyDozen”pesticidelevelof,39;herbsandspicestoenhanceflavorof,180
cuminflavor,36
Dates:AppleSupreme,70;BerryExplosionMuffins,76–77;comparingMedjooldatestoDegletNoordates,77;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;FudgyBlackBeanBrownies,283;GingerAlmondDressing,86,309;HealthyChocolateCake,286–287,309;No-BakeKeyLimePie,293;NutritarianCaesarDressing,82,308;QuinoaBreakfastPudding,66;RedVelvetSorbet,305;SesameGingerSauce,108;SpicedSweetPotatoCornbread,266;SweetPotatoPeanutChocolateChip,282;TenThousandIslandDressing,87;WarmSpicedButternutSquashSaladwithWinesapApples,136–137
datesugar,136–137DegletNoordates:BerryExplosionMuffins,76–77;comparingMedjooldatesto,77;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;NutritarianCaesarDressing,82,308;QuinoaBreakfastPudding,66
dessertrecipes:AppleBerrynutBites,277;AvocadoChocolatePudding,296;BananaOatBars,284;BananaWalnutIceCream,300;Berry“Yogurt,”297;Cara’sAppleStrudel,285;ChiaCookies,278–279;ChocolateCherryIceCream,301,308;ChocolateDip,306;CoconutCarrotCreamPie,288–289;
experimentwithdifferentvarietiesofaparticularfruit,276;FudgyBlackBeanBrownies,283;FuhrmanFudgesicles,302;GojiBerryWalnutSquareswithChocolateDrizzle,280–281;HealthyChocolateCake,286–287,309;howtoincorporatethemintoyourdiet,276;MangoPudding,294;No-BakeKeyLimePie,293;PeachApricotSorbet,303;PecanCream,305;PersimmonPudding,295;PineappleStrawbanaPie,292;PomegranatePoachedPearswithChocolateandRaspberrySauces,298–299;PumpkinPiewithAlmondCrust,290–291;recommendedforweight-loss,diabetic,andmetabolicsyndrome,93;RedVelvetSorbet,305;StrawberryPineappleSorbet,304,309;SweetPotatoPeanutChocolateChipCookies,282
diabetes,118diabeticdiet:breakfastrecipesrecommendedfora,61;dips,chips,andsaucesrecipesrecommendedfora,93;maindishrecipesrecommendedfor,178–179;saladdressingsrecipesrecommendedfora,79;saladrecipesrecommendedfora,111;smoothies,blendedsalads,andjuicesrecipesrecommendedfora,47;soupsandstewsrecipesrecommendedfor,141
diet:problemswiththestandardAmerican,2–3;recipesrecommendedfordiabetic,47,61,79,93,111,178–179;recipesrecommendedformetabolicsyndrome,47,61,79,93,111,178–179;recipesrecommendedforweight-loss,47,61,79,93,111,178–179.SeealsoEattoLive
Dijonmustard:AppleBokChoySalad,116;Chickpea“Tuno”Salad,128–129;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;CreamyRoastedGarlicDressing,88;DijonVinaigretteAsparagus,120;MarinatedMushroomSalad,121;NutritarianCaesarDressing,82,308;WarmSpicedButternutSquashSaladwithWinesapApples,136–137.Seealsomustard
dill:mediumflavorof,36;savoryflavorof,36diprecipes:BlackBeanandCornSalsa,95;FavoriteGuacamole,97;FreshTomatoSalsa,96,308;Herbed“GoatCheese,”102,122,126;IslandBlackBeanDip,98;MushroomWalnutPâté,101,308;recommendedforweight-loss,diabetic,andmetabolicsyndrome,93;RoastedEggplantHummus,99;TuscanWhiteBeanDip,100,308
“DirtyDozen”produce,39disease:cancer,118,154,189;diabetes,118;heartdisease,84,118;“SuperImmunity”toavoid,3;valueofuncoveringthecauseofa,1
DrFuhrman.comCorporateImmersionPrograms,43Dr.Fuhrman’sFavoriteVinegars:BlackCherryVinegar,41,122,123,230;BlackFigVinegar,41,91,100;BloodOrangeVinegar,41,55,98,214;
descriptionof,41;MangosteenVinegar,295;PomegranateVinegar,41,69;RedRaspberryVinegar,41,126;RieslingReserveVinegar,41,83,119;SpicyPecanVinegar,41,117,119;StrawberryChampagneVinegar,41;WildBlueberryVinegar,41,84,107
driedfruit:CoconutCarrotCreamPie,288–289;RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus,242–243.Seealsospecificrecipes
driedtomatoes:addingflavorboosttosaladsbyusing,113;flavorandnutritionalvalueof,100;MediterraneanBeanandKaleSauté,246.Seealsotomatoes
dulse(seaweed),151
EattoLive:asamind-setandlifestyle,1;nutritarianlifestyleandguidelinesfor,4,5,31;samplemealsandrecipesforalloccasions,307–309.SeealsoCookingtoLive;diet
EattoLivemeals:brownbaglunch,307;casualbackyarddinner,308;festiveluncheon,308;Italiandinnerparty,309;leisurelybrunch,307;Mexicanfiesta,308;quickandeasydinner,309;soupandsaladclassiclunch,308;stirfryclassic,182–183,309;Sundayfamilydinner,309;weekdaybreakfast,307
EattoLivesuccessstories:Bob,25;Don,3;Jane,27;Jeff,23;Jill,32;Lacey,21;Robert,4
edamameANDIscore,28Edenbrandcannedbeans,20eggplant:“CleanFifteen”pesticidelevelof,39;EggplantCannelloniwithPineNutRomescoSauce,194–195,309;RoastedEggplantHummus,99;SicilianStuffedPeppers,202;SlowCookerEggplantBreakfast,68.Seealsospecificrecipes
eggs:ANDIscoreof,28;GardenEggsandTofuwithSalsa,269;ScrambledVeggiesandEggs,270
endive–guideforusing,112endosperm,23escarole–guideforusing,112
Fairtradecertification,52fats(“good”)foodsources,20–23fennel:fordipping,94;mediumflavorof,36;sweetflavorof,86festiveluncheon,308fetacheeseANDIscore,28figs:howtopickaripe,15;makingaBlackFigVinegarsubstituteusing,183;RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus,242–243;SweetPotatoandAsparagusRagout,233
fish/seafood:MediterraneanFishStew,271;SalmonandVegetablesinaPacket,272;shrimpANDIscore,28
flavanols,52flaxseeds:ANDIscoreof,28;ashigh-omega–3fatssource,20–23;assuperfood,29
Floridaavocados,13foodaddictions:gettingridof,40;unhealthfuleatingleadsto,62foodallergies,21foods:achievingmicronutrientdiversity,27;“CleanFifteen”produce,39;“DirtyDozen”produce,39;G-BOMBS,22,246;“goodfat”sources,20–23;grainproducts,23–24;qualityofthedishisbasedonqualityofthe,38;top25superfoods,29.Seealsonutrient-dense,low-caloriefoods
foodshopping:makingaweeklyplanformealsand,39–40;recommendationsfornutrient-dense,37–38;shouldIbuyorganicproduce?,38–39
foodstoavoidnutritarianguideline,5frenchfriesANDIscore,28fruit:asexcellentnutrient-dense,low-caloriesource,11;experimentwithdifferentvarietiesofaparticular,276;frozenfruitassubstituteforfresh,12;guidetopickingbestripe,13–18;howtoselect,11–12;OvernightOatmeal,64;threedailyservingsrecommendation,11.Seealsospecificfruit;specificrecipes
Fuhrmanfastfoodrecipes:BeanEnchiladas,254,308;BetterBurgers,250–251,308;BlackBeanLettuceBundles,262;CollardDijonWraps,263;guidetoconstructinghealthywraps,248;ItalianStuffer,258,307;KoreanVegetableandMushroomLettuceWraps,264–265;KyotoMushroomBurgers,253;PopeyePitaswithMediterraneanTomatoSpread,259;PortobelloRedPepperSandwich,260;PortobelloVeggieFajitas,256;
recommendedforweight-loss,diabetic,andmetabolicsyndromediets,247;RoastedVegetablePizza,257;SpicedSweetPotatoCornbread,266;SunnyBeanBurgers,249;SweetPotatoBlackBeanBurgers,252;VegetableGarbanzoWraps,261;Veg-HeadBeanBurrito,255
Fuhrman,Talia,43,160,266,280,282
Garbanzobeans(chickpeas):ChannaSaag(SpicyChickpeaswithSpinach),238;Chickpea“Tuno”Salad,128–129;MushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSalad,240–241;PersianChickpeaStew,162;PortobelloMushroomsandBeans,228;QuinoaMangoSalad,124;RoastedEggplantHummus,99;SlowCookerEggplantBreakfast,68;ThreeBeanMangoSalad,125;VegetableGarbanzoWraps,261;VegetableTagine,208.Seealsobeans
garlicflavor,36garlicpowder:BlackBeanandCornSalsa,95;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;KaleKrinkleChips,104;salt-freeseasoningblend,37;TenThousandIslandDressing,87
G-BOMBSfoods,22,246germ,23ginger:GingerAlmondDressing,86,309;Ginger-PoachedButternutSquashSaladwithWarmGingerRaisinDressing,138;OrangePeanutDressing,89;SesameGingerSauce,108;sweetflavorof,86
“goodfat”foodsources:foodallergies,21;fourhigh-omega–3seedsandnuts,20–23;G-BOMBS,22,246;high-fatplantfoods,20
grainproducts:whatyoushouldknowabout,23–24;whitebread,28.Seealsorice;whole-wheatproducts
grapefruit“CleanFifteen”pesticidelevel,39grapes:ANDIscoreof,28;“DirtyDozen”pesticidelevelof,39;howtopickaripe,15;assuperfood,29
grapetomatoes,124greatnorthernbeans:PopeyePitaswithMediterraneanTomatoSpread,259;TuscanWhiteBeanDip,100,308
greenbeans:fordipping,94;GreenBeansinaCloud,224greenbellpeppers:BeanEnchiladas,254,308;BlackBeanandCornSalsa,95;GuacamoleDressing,92,308;PortobelloVeggieFajitas,256;assuperfood,29;TacoSaladwithGuacamoleDressing,132,308.Seealsobell
peppersgreenleaflettuce:guidetousing,113;assuperfood,29greenpeas:ANDIscoreof,28;CauliflowerandGreenPeaCurry,219;“CleanFifteen”pesticidelevelofsweet,39;herbsandspicestoenhanceflavorof,180.Seealsospecificrecipes
greenpeppers,TacoSaladwithGuacamoleDressing,132,308greens:collard,8–9,10,28,159;asG-BOMBSfood,22,246;herbsandspicestoenhanceflavorof,180;mustard,8–9,28–29,159;turnip,8–9,29,159.Seealsospecifictypeoflettuce
greentea,59Gremolata,228groundbeef(85%lean)ANDIscore,28
H=N/C(health=nutrients/calories):descriptionof,2;micronutrientdiversityusedtoachieve,27
Hass(California)avocados,13health:consequencesofnutritionalignorance,2;H=N/C(health=nutrients/calories)toachievegood,2;nutritionasmostimportantbuildingblockof,1;“SuperImmunity”and,3
heartdisease,84,118hempseeds:ashigh-omega–3fatssource,20–23;assuperfood,29herbs.Seespices/herbshorseradish:asanticancerfood,159;recommendedpreparationof,8–9hunger,103,278Hunt,Jack,43
Iceberglettuce:ANDIscoreof,28;guidetousing,112icecream.Seedessertrecipesimmunefunction:gettingmaximumbenefitfromcruciferousvegetables,9;SuperImmunity(Fuhrman)informationon,3,22,44,268
Italiandinnerparty,309Italianseasoningblend,90ITCs(isothiocyanates),8–9
Jackfruit,16jalapeñopeppers:BlackBeanandCornSalsa,95;FavoriteGuacamole,97;FreshTomatoSalsa,96,308;NutritarianPicklingJuice,110;TornadoTomatoSauce,106;WildRodeoSalad,131
jicama,94junkfoodwithdrawal,40
Kale:ANDIscoreof,28;asanticancerfood,159;BraisedKaleandSquashwithPumpkinSeeds,210;CaliforniaCreamedKale,211,309;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;CreamedForestKaleoverWildRice,212;GreatGreens,213;MediterraneanBeanandKaleSauté,246;recommendedpreparationof,8–9;recommendedsteamingtimesfor,10;assuperfood,29;Too-Busy-To-CookVegetableBeanSoup,168.Seealsospecificrecipes
kelp:Chickpea“Tuno”Salad,128–129;NutritarianCaesarDressing,82,308kidneybeans:ANDIscoreof,28;CrockPotMushroomChili,176;GojiChiliStew,177;SunnyBeanBurgers,249;SwissChardandBeansItaliano,215;ThreeBeanMangoSalad,125;VeryVeggieStew,160–161.Seealsobeans
kiwis:BostonGreenSmoothie,54;“CleanFifteen”pesticidelevelof,39;howtopickaripe,16
knifeset,33Knudsen’sLow-SodiumVeryVeggieJuiceBlend,90kohlrabi:asanticancerfood,159;recommendedpreparationof,8–9kumquats,60
Leeks:BlackForestCreamofMushroomSoup,146–147;SpinachwithMushroomsandLeeks,209
leisurelybrunchmenu,307lemonzest,217lentils:ANDIscoreof,28;ArtichokeLentilLoaf,204–205lettuce:BlackBeanLettuceBundles,262;“DirtyDozen”pesticidelevelof,39;KoreanVegetableandMushroomLettuceWraps,264–265;assuperfood,29.Seealsospecifictypeoflettuce
low-fatplainyogurt,ANDIscoreof,28
Mâche(lamb’slettuceorcornsalad):guidetousing,112;SaladofRoastedBeetsandAsparaguswithBlackCherryVinaigrette,122–123
maindishrecipes:AcornSquashSupreme,232,309;ArtichokeLentilLoaf,204–205;AsianVegetableStirFry,182–183,309;BlackBeanSpaghettiandVegetableswithThaiCoconutSauce,244–245;BraisedKaleandSquashwithPumpkinSeeds,210;BroccoliFraDiavlo,218;BrusselsSproutswithButternutSquashandCurrants,217;BrusselsSproutswithOrangeandWalnuts,216;CaliforniaCreamedKale,211,309;CauliflowerandGreenPeaCurry,219;CauliflowerSpinachMashed“Potatoes,”220;ChannaSaag(SpicyChickpeaswithSpinach),238;ChardandSweetPotatoGratin,236–237;“Cheesy”BarleyRisotto,222–223;CreamedForestKaleoverWildRice,212;CreminiRatatouille,189;CubanBlackBeans,239;EggplantCannelloniwithPineNutRomescoSauce,194–195,309;Garden-StuffedVegetables,200–201;GreatGreens,213;GreenBeansinaCloud,224;herbsandspicesforenhancingflavors,180;LemonCauliflowerRisotto,221,308;MediterraneanBeanandKaleSauté,246;MushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSalad,240–241;MushroomsandBeansoverCrispyKale,184–185;MushroomStroganoff,226;Mushroom-StuffedCabbageRolls,227;No-PastaZucchiniLasagna,196–197;OrangeZestChard,214,308;Oven-“Fried”TofuwithJicama-MangoSlawandSweetPotatoSticks,192–193;Pistachio-CrustedTempehwithBalsamic-GlazedShiitakes,186–187;PolentawithWiltedGreens,RoastedPortobelloMushroomsandBlackCherryVinaigrette,230–231;PortobelloMushroomsandBeans,228;recommendedforweight-loss,diabetic,andmetabolicsyndrome,93;RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus,242–243;SicilianStuffedPeppers,202;SpaghettiSquashPrimavera,234–235;SpicyThaiBraisedKaleandTofu,188;SpinachwithMushroomsandLeeks,209;Spinach-StuffedMushrooms,229;SummerCornandTomatoSauté,225;SweetPotatoandAsparagusRagout,233;SweetPotato“Lasagna”withSwissChardandArugulaWalnutPesto,198–199;SwissChardandBeansItaliano,215;ThaiVegetableCurry,181;ThanksgivingNon-MeatLoaf,203;TofuFilletswithMushroomWineSauce,190–191;VegetableShepherd’sPie,206–207;VegetableTagine,208
mangoes:ANDIscoreof,28;“CleanFifteen”pesticidelevelof,39;howtoeata,12;howtopickaripe,16;sliced,308.Seealsospecificrecipes
MarinatedMushroomSalad,121marjoram,salt-freeseasoningblend,37MatoZest,41.Seealsospecificrecipes;spices/herbsmeat:groundbeef(85%lean)ANDIscore,28;SalmonandVegetablesinaPacket,272.Seealsopoultry
Mediterraneanpinenuts,90,195Medjooldates:comparingDegletNoordatesto,77;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;No-BakeKeyLimePie,293;NutritarianCaesarDressing,82,308;SpicedSweetPotatoCornbread,266;SweetPotatoPeanutChocolateChip,282;WarmSpicedButternutSquashSaladwithWinesapApples,136–137
MemberSupportCenter,5mesclunlettuce,guidetousing,113metabolicsyndromediet:breakfastrecipesrecommendedfora,61;dips,chips,andsaucesrecipesrecommendedfora,93;maindishrecipesrecommendedfor,178–179;saladdressingsrecipesrecommendedfora,79;saladrecipesrecommendedfora,111;smoothies,blendedsalads,andjuicesrecipesrecommendedfora,47;soupsandstewsrecipesrecommendedfor,141
Mexicanfiestamenu,308micronutrientdiversity,27milk(1%),ANDIscoreof,28millet,aswholegrainfood,23mint:FrenchMintedPeaSoup,156;sweetflavorof,86miso,108mushrooms:ANDIscoreof,28;BetterBurgers,250–251,308;BlackForestCreamofMushroomSoup,146–147;“CleanFifteen”pesticidelevelof,39;CrockPotMushroomChili,176;fordipping,94;asG-BOMBSfood,22,246;healthbenefitsof,9,189;KoreanVegetableandMushroomLettuceWraps,264–265;KyotoMushroomBurgers,253;MushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSalad,240–241;MushroomStroganoff,226;Mushroom-StuffedCabbageRolls,227;PolentawithWiltedGreens,RoastedPortobelloMushroomsandBlackCherryVinaigrette,230–231;PortobelloMushroomsandBeans,228;PortobelloVeggieFajitas,256;SpinachwithMushroomsandLeeks,209;Spinach-StuffedMushrooms,229;assuperfood,29.Seealsospecificrecipes
mustard:NutritarianCaesarDressing,82,308;pepperyflavorof,36;strong
ordominantflavorof,36.SeealsoDijonmustardmustardgreens:ANDIscoreof,28;asanticancerfood,159;recommendedpreparationof,8–9;assuperfood,29
NativeAmerican“threesisters”mythology,167nectarines(imported),“DirtyDozen”pesticidelevelof,39nonvegandishes:BlackBeanTurkeyBurgers,274;CreoleChickenandSpinach,273;GardenEggsandTofuwithSalsa,269;howtoselectanduse,268;MediterraneanFishStew,271;recommendedforweight-loss,diabetic,andmetabolicsyndromediets,267;SalmonandVegetablesinaPacket,272;ScrambledVeggiesandEggs,270.Seealsoanimalproducts
nutrient-dense,low-caloriefoods:associationofnutrientsandlowcaloriesin,2;foodshoppingfor,37–40;fruitas,11–12;H=N/C(health=nutrients/calories),2;vegetablesas,7–10.Seealsofoods
NutritarianFoodPlate,31NutritarianHandbookandANDIScoringGuide,27nutritarianlifestyle:descriptionof,4;NutritarianFoodPlateformaintaininga,31;simpleguidelinesfor,5
NutritarianParmesan,234,246nutritariantips:adddulse(seaweed)tosoupsandstewsforflavor,151;addingflavortosaladsbyusingdriedtomatoes,113;onavoidingcannedtomatoproducts,169;avoidpackagedfoodwithhighsodium,37;bakingrawnutsandseeds,161;ChefMartinOswald’sPestoTip,109;creatingyourown“SuperImmunity,”3;exceptionalnutritionalvalueofpinenuts,90;experimentwithdifferentvarietiesofaparticularfruit,276;flavorandnutritionalvalueofdriedtomatoes,100;flavorsofdifferentspicesandherbs,36;fourhigh-omega–3seedsandnuts,20;G-BOMBSfoods,22;gettingmaximumimmunefunctionbenefitsofcruciferousvegetables,9;gettingridofyourfoodaddictions,40;healthbenefitsandcancerprotectionofmushrooms,189;howtocookbeans,19;howtocookbutternutsquash,137;howtoeatamango,12;howtoselectasparagusspears,120;howtostorefreshbasil,165;hungeristhebestsauce,278;juicingcarrotsforcarrotjuice,157;lemonzest,217;longestlivedsocietieshavedailyservingsofbeans,168;makeavegetable-beansouptoeatforlunchallweek,145;makeyourownsalt-freeseasoningblendrecipe,37;makingGremolatatoaddzesttoyourdishes,228;makingNutritarianParmesan,234;NativeAmerican
mythologyonthe“threesisters,”167;nevereatuntilyouarefull,24;onionsofferprotectionagainstdiabetes,heartdisease,andcancer,118;recommendedsteamingtimesforgreenvegetables,10;releaseanticancercompoundsbychewinggreenvegetables,139;onusingtempeh,237;unhealthfuleatingleadstofoodaddictions,62;vanillabeantoaddflavor,300;awordaboutfoodallergies,21.SeealsoCookingtoLive
nutrition:asmostimportantbuildingblockofhealth,1;studiesonrelationshipbetweencaloriesand,1
nutritionalignorance:healthconsequencesof,2;misconceptionsaboutoliveoil,26
nuts:allergyto,21;benefitsforcoronaryheartdisease,84;assourceofgoodfat,20–23;assuperfood,29;tiponbaking,161;widevarietyof,22–23.Seealsospecificnuts;specificrecipes
Oakleaflettuce–guideforusing,113oatmeal:ANDIscoreof,28;aswholegrainfood,23old-fashionedrolledoats:BananaOatBars,284;BetterBurgers,250–251,308;Cara’sAppleStrudel,285;ChiaCookies,278–279;cookingchartfor,62;GojiBerryWalnutSquareswithChocolateDrizzle,280–281;aswholegrainfood,23.Seealsoquickoatscookingchart
oliveoil:ANDIscoreof,28;misconceptionsabout,26onions:ANDIscoreof,28;“CleanFifteen”pesticidelevelof,39;asG-BOMBSfood,22,246;healthbenefitsof,9,118;assuperfood,29.Seealsospecificrecipes
orangeANDIscore,28orangebellpeppers,94oreganoflavor,36organicproduce,38–39Oswald,Martin,42,109,136
Papayas,16paprikaflavor,36parsleyflavor,36peaches:ANDIscoreof,28;“DirtyDozen”pesticidelevelof,39;Peach
ApricotSorbet,303peanutbutter:ANDIscoreof,28;SweetPotatoPeanutChocolateChipCookies,282
pears:howtopickaripe,16;PomegranatePoachedPearswithChocolateandRaspberrySauces,298–299
peas.Seegreenpeaspecans:AppleBerrynutBites,277;ArtichokeLentilLoaf,204–205;BlueberryNutOatmeal,63;GreatGreens,213;PecanCream,305;SuperSlaw,119;SweetPotatoBlackBeanBurgers,252
persimmons:howtopickaripe,17;PersimmonPudding,295;stir-fryclassicmenuinclusionof,309.Seealsospecificrecipes
pesticides:“CleanFifteen”producelowestin,39;“DirtyDozen”producehighestin,39
pestotip,109phytosterols,84pies:CoconutCarrotCreamPie,288–289;No-BakeKeyLimePie,293;PineappleStrawbanaPie,292;PumpkinPiewithAlmondCrust,290–291
pineapples:ANDIscoreof,28;“CleanFifteen”pesticidelevelof,39;howtopickaripe,17;PineappleStrawbanaPie,292;StrawberryPineappleSorbet,304,309
pinenuts:EggplantCannelloniwithPineNutRomescoSauce,194–195,309;exceptionalnutritionalvalueof,90;Mediterranean,90,195.Seealsospecificrecipes
pintobeans:BeanEnchiladas,254,308;GojiChiliStew,177;SunnyBeanBurgers,249
pistachionutsANDIscore,28pitabread:healthy“wrap”using,248;ItalianStuffer,258,307;Pita/TortillaCrisps,103;PopeyePitaswithMediterraneanTomatoSpread,259;PortobelloRedPepperSandwich,260;RoastedVegetablePizza,257.Seealsowhole-wheatproducts
plums:howtopickaripe,17;MushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSalad,240–241
polycysticovariansyndrome,32pomegranatejuiceANDIscore,28pomegranates:howtopickaripe,18;PomegranatePoachedPearswithChocolateandRaspberrySauces,298–299;assuperfood,29
Pomibrand,9
portion-sizemeasuring,3PositiveImpactMagazine,43potatoes(white),28,39.Seealsosweetpotatoespoultry:ANDIscoreofchickenbreast,28;BlackBeanTurkeyBurgers,274;CreoleChickenandSpinach,273.Seealsomeat
poweredspices,36pressurecooker,34produce:“CleanFifteen,”39;“DirtyDozen,”39;organic,39–40Puck,Wolfgang,42puddings:AvocadoChocolatePudding,296;MangoPudding,294;PersimmonPudding,295
pumpkinseeds:BraisedKaleandSquashwithPumpkinSeeds,210;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;ashigh-omega–3fatssource,22,23;RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus,242–243;SpicedPumpkinSeedCabbageSalad,117;assuperfood,29
Quickandeasydinnermenu,309quickoatscookingchart,62.Seealsoold-fashionedrolledoatsquinoa:QuinoaBreakfastPudding,66;QuinoaMangoSalad,124;RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus,242–243;SicilianStuffedPeppers,202;aswholegrainfood,23
Radicchio,113radishes:asanticancerfood,159;fordipping,94;recommendedpreparationof,8–9.Seealsospecificrecipes
raspberries:DetoxGreenTea,59;PomegranatePoachedPearswithChocolateandRaspberrySauces,298–299;RedVelvetSorbet,305;assuperfood,11.Seealsospecificrecipes
rawvegetables:dipping,94;weight-lossbyeating,10recipes:breakfast,61–77;desserts,275–306;dips,chips,andsauces,94–110;Fuhrmanfastfood,247–266;maindishes,180–246;nonvegandishes,267–274;saladdressings,79–92;salads,111–137;smoothies,blendedsalads,and
juices,47–60;soupsandstews,141–177redbellpeppers:fordipping,94;PortobelloRedPepperSandwich,260;RoastedVegetablePizza,257;assuperfood,29;WatermelonGazpacho,174.Seealsobellpeppers
redcabbage:asanticancerfood,159;recommendedpreparationof,8–9redcayennepepperflavor,36redleaflettuce:guidetousing,113;assuperfood,29redmeat.Seemeatredpeppers,132,308resistantstarch,19–20rice:black,23;brown,23;CreamedForestKaleoverWildRice,212;wild,23.Seealsograinproducts
Rohrbacher,JamesC.,42,102,110,126romainelettuce:ANDIscoreof,28;fordipping,94;guidetousing,113;assuperfood,29
rosemaryflavor,100rutabagaleaf,8–9
Sageflavor,36saladdressingsrecipes:AlmondBalsamicVinaigrette,81,309;BananaWalnutDressing,83;BlueberryPomegranateDressing,84;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;CreamyRoastedGarlicDressing,88;creatingyourown,80;GingerAlmondDressing,86,309;Ginger-PoachedButternutSquashSaladwithWarmGingerRaisinDressing,138–139;GreenVelvetDressing,85;GuacamoleDressing,92,308;MixedGreensandStrawberrySalad,114;NutritarianCaesarDressing,82,308;OrangePeanutDressing,89;PestoSaladDressing,90;recommendedforweight-loss,diabetic,andmetabolicsyndrome,93;RussianFigDressing,91,309;SpicedPumpkinSeedCabbageSalad,117;SuperSlaw,119,308;TacoSaladwithGuacamoleDressing,132,308;TenThousandIslandDressing,87;WarmSpicedButternutSquashSaladwithWinesapApples,136–137
saladrecipes:AppleBokChoySalad,116;BelugaLentilEscabeche,130;Chickpea“Tuno”Salad,128–129;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;DijonVinaigretteAsparagus,120;guidetosaladgreens,112–113;JamaicanJerkVegetableSalad,127;Marinated
MushroomSalad,121;MixedGreensandStrawberrySalad,114;OrangeSesameMicroSalad,118,307;QuinoaMangoSalad,124;recommendedforweight-loss,diabetic,andmetabolicsyndrome,111;SaladofRoastedBeetsandAsparaguswithBlackCherryVinaigrette,122–123;ShreddedBrusselsSproutsSalad,115;SpicedPumpkinSeedCabbageSalad,117;SuperSlaw,119,308;TacoSaladwithGuacamoleDressing,132,308;ThreeBeanMangoSalad,125;WarmBraisedBelgianEndiveSaladwithRaspberryVinaigrette,126;WarmSpicedButternutSquashSaladwithWinesapApples,136–137;WildRodeoSalad,131;WiltedArugulaMilanese,133.Seealsoblendedsaladsrecipes
salmon:ANDIscoreof,28;SalmonandVegetablesinaPacket,272salt-freeseasoningblendrecipe,94salt/sodium:avoidpackagedfoodwithhighcontentof,37;limitingintakeof,35–36;lookingforlabelson,38
SanPellegrinoWorld’s50BestRestaurantssurvey,42saucerecipes:ArugulaPesto,109;BlueberryBlastSauce,107;BrownCreminiGravy,105;NutritarianPicklingJuice,110;SesameGingerSauce,108;symbolindicatingweight-loss,diabetic,andmetabolicsyndrome,93;TornadoTomatoSauce,106
savoryherbs,36seafood.Seefish/seafoodseeds:asG-BOMBSfood,22,246;assuperfood,29;tiponbaking,161.Seealsospecifictypeofseed
Serranochili,110sesameseeds:ANDIscoreof,28;assuperfood,29shrimpANDIscore,28smoothiesrecipes:AppleOatberrySmoothie,50;BerryBananaSmoothie,49;BostonGreenSmoothie,54;ChocolateCherrySmoothie,52;infiniteblendingcombinationsfor,48;PomegranateRefresher,60;PurpleMonsterSmoothie,56.Seealsoblendedsalads
snowpeas:podsfordipping,94;recommendedsteamingtimesfor,10sodium:avoidpackagedfoodwithhighcontentof,37;limitingintakeof,35–36;lookingforlabelson,38
sorbet.Seedessertrecipessoupandsaladclassiclunchmenu,308soupandstewrecipes:AcornSquashStewwithBrusselsSprouts,145;allabout,142;BlackBeanandButternutSquashChili,175;BlackForestCream
ofMushroomSoup,146–147;BroccoliMushroomBisque,148;“Cheesy”KaleSoup,149;chiffonadeofgreensasfinishingtouchfor,171;ChunkySweetPotatoStew,150;CreamofAsparagusSoup,152,308;CreamyZucchiniSoup,153;CrockPotMushroomChili,176;CruciferousVegetableStew,158–159;Dr.Fuhrman’sFamousAnticancerSoup,154,309;FrenchMintedPeaSoup,156;GazpachoSummerSoup,173;GojiChiliStew,177,309;GoldenAustrianCauliflowerCreamSoup,157;HomemadeVegetableBroth,144;howtomixandmatchingredients,143;PersianChickpeaStew,162;QuickCornandBeanMedley,151;ShiitakeWatercressSoup,164;ShiitakePortobelloStew,163;ThreeSistersHarvestStew,166–167;TomatoBisque,165;Too-Busy-To-CookVegetableBeanSoup,168;TuscanCannelliniBeanSoupwithaChiffonadeofCollardGreens,170–171,309;UkrainianSweetandSourCabbageSoup,155;VeryVeggieStew,160–161;WatermelonGazpacho,174;WestAfricanLentilOkraStew,169;YellowLentilDalwithMango,172
soysaucesodiumlevel,36spaghettisquash:BrownCreminiGravyservedover,105;SpaghettiSquashPrimavera,234–235.Seealsosquash
spelt,23spices/herbs:forenhancingflavorsinmaindishes,180;guidetopowderedversuscrumbledspices,36;mediumflavor,36;pepperyflavor,36;recommendationsforusing,35–37;savoryflavor,36;strongordominantflavor,36;sweetflavor,36.SeealsoMatoZest;specificspice/herb;VegiZest
spinach:ANDIscoreof,28;ChannaSaag(SpicyChickpeaswithSpinach),238;ChocolateDip,306;CreoleChickenandSpinach,273;SpinachwithMushroomsandLeeks,209;Spinach-StuffedMushrooms,229;assuperfood,29
squash:AcornSquashSupreme,232,309;healthbenefitsof,10;herbsandspicestoenhanceflavorof,180;asoneoftheNativeAmerican“threesisters,”167;PortobelloVeggieFajitas,256.Seealsobutternutsquash;spaghettisquash
starchyvegetables,10steel-cutoatscookingchart,62stir-fryclassicmenu,182–183,309strawberries:ANDIscoreof,28;AppleBerrynutBites,277;“DirtyDozen”pesticidelevelof,39;PineappleStrawbanaPie,292;StrawberryPineappleSorbet,304,309;assuperfood,29.Seealsospecificrecipes
stream-frying(water-sautéingorsweating),33–34stringbeans–recommendedsteamingtimes,10summersavory,37sunflowerseeds:ANDIscoreof,28;assuperfood,29.Seealsospecificrecipes
superfoodstop25list,29SuperImmunity(Fuhrman),3,22,44,268sweating(stream-fryingorwater-sautéing),33–34sweetpotatoes:ANDIscoreof,28;ChardandSweetPotatoGratin,236–237;ChunkySweetPotatoStew,150;“CleanFifteen”pesticidelevelof,39;herbsandspicestoenhanceflavorof,180;SpicedSweetPotatoCornbread,266;SweetPotatoandAsparagusRagout,233;SweetPotatoBlackBeanBurgers,252;SweetPotato“Lasagna”withSwissChardandArugulaWalnutPesto,198–199;SweetPotatoPeanutChocolateChipCookies,282;VegetableShepherd’sPie,206–207.Seealsopotatoes(white)
sweetspice/herbalflavor,36Swisschard:ANDIscoreof,28;asanticancerfood,159;ChardandSweetPotatoGratin,236–237;GreatGreens,213;OrangeZestChard,214,308;recommendedpreparationof,8–9;recommendedsteamingtimesfor,10;assuperfood,29;SwissChardandBeansItaliano,215
Tahini,108tarragon:mediumflavorof,36;savoryflavorof,36tempeh,237thyme:mediumflavorof,36;salt-freeseasoningblend,37tips.Seenutritariantipstofu:ANDIscoreof,28;AsianVegetableStirFry,182–183;Chickpea“Tuno”Salad,128–129;GardenEggsandTofuwithSalsa,269;Herbed“GoatCheese,”102,122,126;No-PastaZucchiniLasagna,196–197;NutritarianCaesarDressing,82,308;Oven-“Fried”TofuwithJicama-MangoSlawandSweetPotatoSticks,192–193;SpicyThaiBraisedKaleandTofu,188;SuperSlaw,119,308;SweetPotato“Lasagna”withSwissChardandArugulaWalnutPesto,198–199;ThanksgivingNon-MeatLoaf,203;TofuFilletswithMushroomWineSauce,190–191;TuscanTofuScramble,72,307
tomatoes:ANDIscoreof,28;herbsandspicestoenhanceflavorof,180;SummerCornandTomatoSauté,225;assuperfood,29;tiponavoiding
canned,169.Seealsocherrytomatoes;driedtomatoes;specificrecipestomatopaste:BetterBurgers,250–251,308;howtopurchase,9tortillas:healthy“wrap”using,248;ItalianStuffer,258,307;Pita/TortillaCrisps,103;VegetableGarbanzoWraps,261.Seealsowhole-wheatproducts
turnipgreens:asanticancerfood,159;recommendedpreparationof,8–9;assuperfood,29
turnips,94
USDAChooseMyPlate,30
Vanillabean,300,301vanillaicecreamANDIscore,28vegetablebroth:AcornSquashStewwithBrusselsSprouts,145;HomemadeVegetableBroth,144
vegetablejuice,90vegetablejuicer,34vegetables:allium,9;cruciferous,7–10,159;dipping,94;nutrientsfrom,7;recommendedsteamingtimesforgreen,10;releaseanticancercompoundsbychewinggreen,139;starchy,10;weight-lossbyeatingraw,9.Seealsospecificvegetables
VegiZest,41.Seealsospecificrecipes;spices/herbsvinegars.SeeDr.Fuhrman’sFavoriteVinegarsVitamixblender,34,48
Walnuts:allergyto,21;ANDIscoreof,28;BananaWalnutDressing,83;BrusselsSproutswithOrangeandWalnuts,216;GojiBerryWalnutSquareswithChocolateDrizzle,280–281;ashigh-omega–3fatssource,20–23;assuperfood,29
Waltermyer,Christine,43–44watercress:ANDIscoreof,28;asanticancerfood,159;guidetousing,113;recommendedpreparationof,8–9;assuperfood,29
watermelon:causalbackyarddinnerwith,308;“CleanFifteen”pesticidelevelof,39;howtopickaripe,18;WatermelonGazpacho,174
water-sautéing(sweatingorsteam-frying),33–34weeklymealplan,39–40weight-lossdiet:breakfastrecipesrecommendedfora,61;dips,chips,andsaucesrecipesrecommendedfora,93;maindishrecipesrecommendedfor,178–179;saladdressingsrecipesrecommendedfora,79;saladrecipesrecommendedfora,111;smoothies,blendedsalads,andjuicesrecipesrecommendedfora,47;soupsandstewsrecipesrecommendedfor,141
whitebreadANDIscore,28whitepastaANDIscore,28whitepotatoes:ANDIscoreof,28;“DirtyDozen”pesticidelevelof,39whole-wheatproducts:ANDIscoreofbread,28;choosingbread,24;HealthyChocolateCake,286–287,309;healthy“wrap”materials,248;spelt,23.Seealsograinproducts;pitabread;tortillas
wildrice,23wrapsandwiches.SeeFuhrmanfastfoodrecipes
Yellowbellpeppers,94
Zucchini:ANDIscoreof,28;fordipping,94;No-PastaZucchiniLasagna,196–197;recommendedsteamingtimesfor,10.Seealsospecificrecipes
FORMOREINFORMATION,VISIT:
WWW.DrFuhrman.comDr.Fuhrman’sofficialwebsiteforinformation,recipes,supportiveservices,andproducts.
orcall:(800)474-WELL(9355)
ABOUTTHEAUTHOR
JOELFUHRMAN,M.D.,isaninternationalauthorityspecializinginpreventingandreversingdiseasethroughnutrition.Heistheauthorofnumerousbestsellers,includingEattoLive,SuperImmunity,andTheEndofDiabetes.HeisagraduateoftheUniversityofPennsylvaniaSchoolofMedicineandservesontheboardsofmultipleresearchandhealthassociations,includingWholeFoodsMarket.
Visitwww.AuthorTracker.comforexclusiveinformationonyourfavoriteHarperCollinsauthors.
ALSOBYJOELFUHRMAN,M.D.
TheEndofDiabetesSuperImmunityEatforHealth
DiseaseProofYourChildFastingandEatingforHealth
EattoLive
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CREDITS
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*Recipesrecommendedforaggressiveweight-lossanddiabeticdietsandforpeoplewithmetabolicsyndromearemarkedwith .
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