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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.

http://www.DrFuhrman.com/members

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

http://www.DrFuhrman.com

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.


BostonGreenSmoothie

SERVES2

INGREDIENTS

2ouncesBostonlettuce2cupsfreshorfrozenpineapplecubes3kiwis½avocado1banana

DIRECTIONS

Blendallingredientsinahigh-poweredblenderuntilsmoothandcreamy.


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.


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.


DetoxGreenTea

SERVES4

INGREDIENTS

1bunchkale2cupsromainelettuceleaves1cucumber4leavesbokchoy2cupsunsweetenedgreentea2cupsfrozenraspberries2cupsfrozencherriesorstrawberries

DIRECTIONS

Prepareagreenjuicebyrunningthekale,romainelettuce,cucumber,andbokchoythroughajuicer.Mixthegreenteawith2cupsofthegreenjuice.Addtoablenderalongwithfrozenraspberriesandfrozencherriesorstrawberriesandprocessuntilwellblended.


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.


QuickBananaBerryBreakfastToGo

SERVES2

INGREDIENTS

2cupsfreshorfrozenblueberries2bananas,sliced(onlyuseonebananafordiabeticandweight-lossdiets)½cupold-fashionedrolledoats⅓cuppomegranatejuice1–2tablespoonschoppedwalnuts1tablespoonrawsunflowerseeds2tablespoonsdriedcurrants(omitfordiabeticandweight-lossdiets)

DIRECTIONS

Combineallingredientsinasmallmicrowave-proofbowlandheatinthemicrowavefor3minutes.

NOTE:Foron-the-go,combineallingredientsinaresealablecontainerandeatlater,eitherhotorcold.


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.

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.

AppleSupreme

SERVES4

INGREDIENTS

6apples,cored,peeled,andchopped,divided2teaspoonscinnamon½cupchoppedwalnuts3dates,pitted2tablespoonsgroundflaxseeds¼cupunsweetenedsoy,almond,orhempmilk½cupraisins½cupold-fashionedoats

DIRECTIONS


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.


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.


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


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


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.


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.


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.


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.


CreamyRoastedGarlicDressing

SERVES4

INGREDIENTS

1bulbgarlic⅔cupunsweetenedsoy,almond,orhempmilk½cuprawalmonds2tablespoonsrawpumpkinseeds1teaspoonDijonmustard2tablespoonsnutritionalyeast¼cupwhitewinevinegar½teaspoonchoppedfreshthyme

DIRECTIONS

Preheatovento350°F.Roastunpeeledbulbinasmallbakingdishforabout25minutesoruntilsoft.Whencool,squeezeoutthesoftcookedgarlic,removinganddiscardingtheskins.

Blendthegarlicwiththenondairymilk,almonds,pumpkinseeds,mustard,nutritionalyeast,andvinegarinahigh-poweredblenderuntilcreamyandsmooth.Stirinthyme.


OrangePeanutDressing

SERVES4

INGREDIENTS

2oranges,peeledandseeded¼cupricevinegar⅛cupnaturalpeanutbutter,nosaltadded,or¼cupunsaltedpeanuts¼cuprawcashewsor⅛cuprawcashewbutter1teaspoonBraggLiquidAminosorlow-sodiumsoysauce¼-inchpiecefreshginger,peeled¼clovegarlic

DIRECTIONS

Blendallingredientsinahigh-poweredblenderuntilsmooth.


PestoSaladDressing

SERVES8

INGREDIENTS

1½cupschoppedavocado5tablespoonslemonjuice7clovesgarlic4cupslow-sodiumvegetablejuice(Knudsen’sLow-SodiumVeryVeggieJuiceBlendisagoodchoice)No-saltItalianseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest¼cuppinenuts⅓cupfreshbasilleaves

DIRECTIONS

Blendallingredientsinafoodprocessororhigh-poweredblender.


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


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.


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


DIRECTIONS

Placeallingredients,exceptthedriedtomatoes,inahigh-poweredblenderorfoodprocessor.Processuntilsmoothandcreamy.Adjustseasoningstotaste.Stirinthedriedtomatoes.Chillfor1hourbeforeserving.

ServetoppedwithanextradrizzleofDr.Fuhrman’sBlackFigVinegarandasprinkleofpinenuts.Enjoywithrawvegetables.

Makes2½cups.


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.


Herbed“GoatCheese”


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.

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


Breakeachkaleleafintotwopieces.

Placeremainingingredientsinalargebowlandwhisktogether.Addkaleleavesandmassagethemixtureintothekale.Spreadthekaleoutonacookiesheetwithoutoverlappingthepieces.Usingparchmentpaperwillpreventstickingandmakeiteasiertoturnthepiecesover.

Bakefor45minutesoruntilcrispyanddry,tossingoccasionallytopreventburning.


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


BlueberryBlastSauce

Deliciousservedwithsteamedasparagus,brusselssprouts,orcabbage.

SERVES4

INGREDIENTS

2tablespoonschoppedshallots½teaspoonchoppedgarlic2cupsblueberries,freshorfrozen2tablespoonsDr.Fuhrman’sWildBlueberryVinegar¼teaspoonthyme½cupchoppedwalnuts

DIRECTIONS

Heat2tablespoonsofwaterinaskilletandwater-sautéshallotsandgarlicuntiltender.Addblueberriesandcookuntilsoft,about4minutes,stirringoccasionally.Whilecooking,partiallybreakuptheblueberrieswithaspoon.

Stirinvinegarandthymeandsimmeruntilmixturehasasaucyconsistency,about2minutes.Removefromheatandaddchoppedwalnuts.


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.


ChefMartinOswald’sPestoTip:

ImakelargequantitiesofthispestoandusewhatevernutsorgreentopsIhaveinthehouse.Beetgreens,kohlrabigreens,andevencarrottopswill

makeanexcellentpesto.Tomakeyourown,blendtogetheryourchoiceofgreens,somevinegar,

yourfavoritenuts,andsomespiceorseasoningsuchasgarlic,nutritionalyeast,orDr.Fuhrman’sVegiZestorMatoZestseasoning

blends.Youcanusepestotofinishsoupsoranyofyourfavoritedishes.

NutritarianPicklingJuice


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.


AppleBokChoySalad

SERVES4

INGREDIENTS

6cupsfinelychoppedbokchoy1largeapple,shredded1largecarrot,shredded½cupchoppedredonion½cupunsweetenedsoy,hemp,oralmondmilk½cuprawcashewsor¼cuprawcashewbutter¼cupbalsamicvinegar¼cupraisins

1teaspoonDijonmustard

DIRECTIONS

Combinebokchoy,apple,carrot,andchoppedonioninalargebowl.

Blendsoymilk,cashews,vinegar,raisins,andmustardinafoodprocessororhigh-poweredblender.Adddesiredamounttochoppedvegetables.


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.


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.


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.


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


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.


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.


WarmBraisedBelgianEndiveSaladwithRaspberryVinaigrette


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


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.


BelugaLentilEscabeche


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.


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.


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


DIRECTIONS

Ifusingfreshcornonthecob,steamfor7minutesoruntiltender,drain,cool,andcutkernelsoffthecob.

Blendalldressingingredientsinapowerfulblenderuntilsmooth.

Combinesaladingredientsandtosswithdressing.

NOTE:TheSpicedSweetPotatoCornbreadgoeswellwiththissalad.


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.


WarmSpicedButternutSquashSaladwithWinesapApples


SERVES4

INGREDIENTS

FORTHEDRESSING:1clovegarlic1tablespoonchoppedshallots2tablespoonsapplecidervinegar1tablespoonDijonmustard½cupunsweetenedapplejuiceorwater

2tablespoonsrawalmondbutter1Medjooldateor2regulardates,pitted½cupparsley6sageleaves

FORTHEBUTTERNUTSQUASH:12ouncesbutternutsquash,peeledandcutinto¾-inchdice1tablespoondatesugar,optionalPinchofgroundcinnamonPinchofgroundclovesPinchofgroundallspicePinchofcayenne½cupunsweetenedapplejuice

FORTHESALAD:4tablespoonsrawpumpkinseeds2apples(Winesaporotherlocalapple),diced2tablespoonschopped,driedapples2tablespoonsredonions,sliced3cupsspinach,sliced3cupskale,slicedverythinly

DIRECTIONS

Combinedressingingredientsinahigh-poweredblender.Blendathighspeeduntilcombined.


Toroastthebutternutsquash,mixthesquashwiththedatesugar,cinnamon,cloves,allspice,cayenne,andapplejuice.Placethemixtureinabakingpan,coverwithfoil,androastuntilcaramelizedbutstillfirmwhenaforkisinserted,about15minutes,stirringhalfwaythroughcookingtime.

Whilethesquashisroasting,combinepumpkinseeds,apples,driedapples,

onions,spinach,andkaleinabowl.

Removesquashfromtheovenandcombinewithdressing.Pouroverthesalad,mixtocombine,andserveimmediately.


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.


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.


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


DIRECTIONS

Heat⅛cupwaterinalargepot,addonionandgarlic,andwater-sautéuntiltender,about4minutes.Addfennel,squash,brusselssprouts,broth,sage,androsemary.Bringtoboiling,reduceheat.Coverandsimmer,about10minutesoruntilvegetablesarenearlytender.

Addappleandapricots.Cookcovered,about5minutesmoreorjustuntilbrusselssproutsaretender.Addbeansandvinegarandheatthrough.Season

withpepper.


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.

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.


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.


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.


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.


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.


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.


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


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.


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


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.


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.


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


DIRECTIONS

Heat⅛cupwaterinasouppot.Addleeks,carrot,andgarlicandwater-sautéuntiltender,about3minutes.Addmushroomsandcookanadditional3minutesoruntilmushroomjuicesarereleased.Addvegetablebroth,beans,watercress,andherbesdeProvenceandsimmerfor15minutes.

Ladlehalfofthesoupintoafoodprocessororhigh-poweredblenderandpureeuntilsmooth.Returntopot.Seasonwithpepper.

NOTE:Foranonveganoption,add4ouncesofchickenalongwiththevegetablebroth,simmeruntilcookedthrough,removefrompot,sliceorshredintosmallpieces,andreturntosoup.

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


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


DIRECTIONS

Blend1½cupsofthecornwiththemilk.Pourintoalargepot.Addremainingingredientsandbringtoaboil.Reduceheat,cover,andsimmerfor35minutes.

Tomakeanextracreamyversionofthisrecipe,blendhalfofthecookedsoupuntilcreamyandaddbacktothepot.


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


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.


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.


WatermelonGazpacho

SERVES6

INGREDIENTS

1seedlesswatermelon,½cubedand½diced5cucumbers,3chopped,2diced1redbellpepper,finelydiced¼cupmincedshallots3organiclimes,juicedandzested½bunchmint,finelychopped

DIRECTIONS

Pureecubedwatermelonandchoppedcucumbersinablender.Youwillneedtoworkinbatches.Allowtochillatleast1hour.Adddicedwatermelonandcucumbertothejuicealongwithredpepper,shallots,limejuice,zest,andmint.


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.


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.

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.


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.


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.


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.


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.


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.


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


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.


SweetPotato“Lasagna”withSwissChardandArugulaWalnutPesto


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:


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


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.


ThanksgivingNonmeatLoaf

SERVES6

INGREDIENTS

2tablespoonsarrowrootpowder4tablespoonswater2teaspoonsBraggLiquidAminos1boxsofttofu,drainedandpatteddrywithpapertowel¾cupchoppedwalnuts1¼cupschoppedonions½cupchoppedorganiccelery2cupschoppedportobellomushrooms1tablespoonwaterNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest2teaspoonsSpike(nosalt)1teaspoondriedoregano1½teaspoonsdriedbasil½teaspoondriedsage¾cupwhole-grainbreadcrumbs1½cupscookedbrownrice

DIRECTIONS


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


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


Inasautépan,heat1tablespoonwaterorvegetablebroth.Addonionandgarlicandsautéfor5minutes.Addmushrooms,cover,andcookuntilmushroomsaretender.Addcelery,parsley,andpoultryseasoning.Sautéanother5minutes,addingmorewaterifneededtopreventsticking.

Placethesautéedvegetablesinabowlandaddthelentilsandremainingingredients.Stirwelltocombine.

Lightlyrubaloafpanwithaminimalamountofoil.Filltheloafwithlentilmixtureandpressdownevenly.Spreada⅛-inchlayeroflow-sodiumketchuportomatopasteovertop.Bakefor1hour.Removefromtheovenandletstandatroomtemperaturefor30minutesbeforeslicingandserving.


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.


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


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.


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.


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.


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.


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.


OrangeZestChard


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


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.


BrusselsSproutswithButternutSquashandCurrants


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.


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.


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.


LemonCauliflowerRisotto


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.


GreenBeansinaCloud

SERVES3

INGREDIENTS

4cupscutfreshgreenbeans⅛cupwater1½tablespoonsrawcashewbutter1teaspoonno-salt-addedstone-groundmustard1clovegarlic,minced1tablespoonfinelychoppedonion1teaspoonlemonjuiceFreshlygroundblackpeppertotaste

DIRECTIONS

Steamgreenbeansfor8minutesoruntilcrisp-tender.

Mashthewaterandcashewbuttertogetherwithaforktothin,andthenwhiskinremainingingredientsandtosswithsteamedgreenbeans.


SummerCornandTomatoSauté

SERVES4

INGREDIENTS

2cupsfresh,rawcornkernels¼cupchoppedredonion1poundtomatoes,chopped¼cupchoppedfreshbasilFreshlygroundblackpeppertotaste

DIRECTIONS

Heat2tablespoonswaterinaskilletandsautécornandonion,stirringoccasionallyuntilcornistender,about5minutes.Removefromheatandletstandfor5minutes.Stirintomatoesandbasilandseasonwithblackpepper.


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


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.


PortobelloMushroomsandBeans

SERVES2

INGREDIENTS

1largeonion,chopped2garliccloves,chopped2largeportobellomushroomcaps,thinlysliced½cupredwine(orlow-sodiumvegetablebroth)1largetomato,diced,or8cherrytomatoes,halved1½cupscookedgarbanzobeans*(chickpeas)or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained


DIRECTIONS

Water-sautétheonionandgarlicfor2minutesoruntilonionsaresoft.Addthemushroomsandtheredwine(orbroth)andcontinuecookingfor5minutes,untilmushroomsaretender.Addthetomatoesandgarbanzobeans.Simmerfor5minutes.


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


Inalargepan,heat2–3tablespoonsofwaterandwater-sautéchoppedonionfor2minutes,addmushroomstems,garlic,andthymeandcontinuetosautéuntilonionsandmushroomsaretender,about3minutes.Addmushroomcapstothepan,alongwithvegetablebroth,bringtoasimmer,andcookfor5minutes.

Removemushroomcapsfrompanandplaceonalightlyoiledbakingsheet.Addspinachtoonionmixtureremaininginpanandheatuntilwilted.Removefromheatandstirinalmondbutter,nutritionalyeast,andblackpepper.

Fillmushroomcapswithspinach/onionmixtureandbakefor15to20minutesoruntilgoldenbrown.


TOTALFAT6.8g;SATURATEDFAT0.7g;SODIUM53mg;FIBER3.8g;BETA-CAROTENE2,664ug;VITAMINC18mg;CALCIUM99mg;IRON3mg;FOLATE222ug;MAGNESIUM86mg;ZINC1.3mg;SELENIUM7.5ug

PolentawithWiltedGreens,RoastedPortobelloMushrooms,andBlackCherryVinaigrette


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


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.


AcornSquashSupreme

SERVES2

INGREDIENTS

1largeacornsquash¼cupdried,unsulfuredapricots,soaked,untilsoft,injustenoughwatertoalmostcover,thendiced1½cupspineapple,chopped2tablespoonsraisins2tablespoonswalnutsandcashews,chopped½teaspoonCeyloncinnamon

DIRECTIONS


Cutsquashinhalf,removeseeds,andbakefacedownin½inchofwaterfor45minutes.

Meanwhile,combinetheapricotsandsoakingliquid,pineapple,raisins,andnuts.

Afterthesquashhascooked,scoopthefruit/nutmixtureintothesquash’scenter.Placeinapanandcoverlooselywithaluminumfoil.Bakeforanadditional30minutes.Sprinklewithcinnamon,thenputitbackintheovenfor5moreminutes.


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.


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)


NutritarianParmesaniseasytomakeandyoucansprinkleitonanything.

Place½cuprawalmonds(walnutsorpinenutsalsowork)and½cupnutritionalyeastinafoodprocessorandpulseuntilthetextureofgratedParmesanisachieved.Placeinanairtightcontainerandrefrigerate.

Keepsindefinitely.

DIRECTIONS


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.”


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.


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.


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


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


Sautéonionsandgarlicinahot,drypan,stirringconstantly.Addpeppers,paprika,saffron,andchiliflakesandtoastfor1minute.Addwhitewineandtomatoesandreduceslowlyfor30minutes.Removefromheat.Mixinmushroomsandchickpeas.

Place½cupmixtureontopofeachSwisschardsquare.Form“raviolis”byfoldingovertheSwisschardleaves.Placeinacasseroledish,cover,andbakefor15minutesoruntilheatedthrough.

Combineplumsaladingredients.

Servetoppedwithplumsalad.


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.


BlackBeanSpaghettiandVegetableswithThaiCoconutSauce


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.


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)


DIRECTIONS

Draindriedtomatoes,reservingsoakingwater.Chop.

Heattomato-soakingwaterinalargeskilletandsautéthekale,tomatoes,onion,mushrooms,andgarlicovermediumheatfor5minutes,addingadditionalwaterasneeded.Coverandsteamfor10minutes.

Addthebeans,vinegar,mustard,andredpepperflakesandcookfor3moreminutesoruntilmushroomsaretenderandliquidcooksout.

Tosswithpastasauce.Servetoppedwith“Parmesan”cheese.


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


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.


SweetPotatoBlackBeanBurgers

SERVES6

INGREDIENTS

⅓cuprawcashews⅓cuprawpecans1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans,drained¾cupbakedsweetpotato,mashed½cupdicedredonion½jalapeñopepper,deseededanddiced3tablespoonschoppedcilantro1teaspoongarlicpowder½teaspoonblackpepper1tablespooncidervinegar2tablespoonsfreshlimejuice3tablespoonsnutritionalyeastSmallamountofoliveoiloroliveoilcookingspray


DIRECTIONS


Placenutsinafoodprocessorandgrindtoafinepowder.Addremainingingredients,exceptforoliveoil,andpulsetocombine.

Formmixtureinto6burgers.Placeonabakingpanthathasbeenrubbedlightlywitholiveoilorsprayedwithcookingspray.Bakefor30minutesuntillightlybrowned.

Servewithavocado,tomato,andredonionslices.


KyotoMushroomBurgers

SERVES6–8

INGREDIENTS

½cupchoppedredonion2cupschoppedportobellomushrooms½cupchoppedcarrots½cuppeeledandchoppedzucchini2clovesgarlic,minced1teaspoonwhitemiso1cupcookedbrownrice½cuprawsunflowerseeds,ground2tablespoonschoppedfreshparsley2tablespoonschoppedfreshbasil1cupwhole-wheatbreadcrumbsOliveoil(smallamount)

DIRECTIONS


Heat⅛cupwaterinalargefryingpanovermediumheat.Water-sautéonions,mushrooms,carrots,zucchini,andgarlicabout10minutesoruntilvegetablesaretender,addingmorewaterifneededtopreventsticking.Addmisoandblendwell.

Inafoodprocessor,addsautéedvegetables,cookedrice,sunflowerseeds,parsley,andbasilandpulseseveraltimesuntilwellmixed.

Addbreadcrumbsandpulseagainuntilalltheingredientsholdtogether.

Rubabakingpanwithasmallamountofoliveoil.Shapemixtureinto3½by½inchburgersandbakefor10minutesoneachside,untilfirm.

Makes6–8burgers.


BeanEnchiladas

SERVES6

INGREDIENTS

1mediumgreenbellpepper,seededandchopped½cupslicedonion8ouncesno-salt-addedorlow-sodiumtomatosauce,divided2cupscookedpintoorblackbeans*orcannedno-salt-addedorlow-sodiumbeans,drained1cupfrozencornkernels1tablespoonchilipowder1teaspoongroundcumin1teaspoononionpowder1tablespoonchoppedfreshcilantro⅛teaspooncayennepepper,ortotaste6corntortillas


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.


PortobelloVeggieFajitas

SERVES4

INGREDIENTS

4portobellomushroomcaps,cutintostrips2greenbellpeppers,cutintostrips2smallyellowsquash,cutintostrips1mediumwhiteonion,chopped½Serranochili,seeded,minced1garlicclove,chopped1tablespoonchilipowder,ortotaste1cupcookedbeans*(anytype)orcannedlow-sodiumorno-salt-addedbeans,drained3tablespoonschoppedfreshcilantro4largewhole-graintortillasSalsa1avocado,peeledandsliced


DIRECTIONS

Combinemushrooms,greenpeppers,squash,onion,Serranochili,garlic,andchilipowder.Heat2tablespoonswaterinaskilletandwater-sautéveggiesuntiltender,about5minutes,addingextrawaterifneededtopreventsticking.Addbeansandcookuntilheatedthrough.Stirincilantro.

Serveonwarmedtortillastoppedwithsalsaandslicedavocado.


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


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


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.


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


FORTHESANDWICH:4whole-wheatpitas1tomato,sliced½cupthinlyslicedredonion2cupsfinelychoppedarugula2cupsfinelychoppedspinach1avocado,sliced

DIRECTIONS

Combinespreadingredientsinahigh-powderedblenderorfoodprocessoruntilsmooth.

Toastpitas,sliceopenatopslit,andspreadapart.Stuffwithsandwich

ingredientsandspread.

NOTE:UseMediterraneanpinenutsifavailable.Choppedalmondsmaybesubstituted.Seebox.


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)


DIRECTIONS

Mashgarbanzobeans.Tosswithtomato,avocado,cucumber,lettuce,andvinegar.

Warmawhole-graintortilla,spreadathincoatingoftahinionit,topwiththevegetable/beanmixture,androllup.


BlackBeanLettuceBundles

SERVES4

INGREDIENTS

2cupscooked*orcannedno-salt-addedorlow-sodiumblackbeans,drained½largeripeavocado,peeled,pitted,andmashed½mediumgreenbellpepper,seededandchopped3greenonions,chopped⅓cupchoppedfreshcilantro⅓cupmild,no-salt-addedorlow-sodiumsalsa2tablespoonsfreshlimejuice1clovegarlic,minced1teaspoongroundcumin8largeromainelettuceleaves


DIRECTIONS

Inabowl,mashthebeansandavocadotogetherwithaforkuntilwellblendedandonlyslightlychunky.Addalltheremainingingredients,exceptthelettuce,andmix.

Placeapproximately¼cupofthemixtureinthecenterofeachlettuceleafandrolluplikeaburrito.


CollardDijonWraps

SERVES2

INGREDIENTS

4prunes(reduceto2prunesfordiabeticandweight-lossdiets)2teaspoonsDijonmustard2teaspoonsredwinevinegar2tablespoonsshreddedcarrots2tablespoonsshreddedcucumber¼cupchoppedredonion¼cupchoppedbellpepper,greenorred2largecollardleaves,thickstemsremoved2mediumromaineleaves4tomatoslices½avocado,cutinto4slices

DIRECTIONS

Soakprunesfor30minutesinenoughwatertocover.Drainandchop.CombinetheDijonmustard,prunes,andredwinevinegarinamediumbowlandmashwithafork.Stirincarrots,cucumber,redonion,andpepper.

Layoutalargecollardleafandplacearomaineleafontopofit.Topwithhalfofthemustard/vegetablemixtureand2slicesoftomatoandavocado.Rolllikeaburrito.


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.


SpicedSweetPotatoCornbread

»TaliaFuhrman

SERVES10

INGREDIENTS

1cupcornmeal1cupoatflour1tablespoonbakingpowder12Medjooldatesor24regulardates,pitted1cupcoconutmilkbeverage¼cupunsweetenedshreddedcoconut1cupbakedandpeeledsweetpotato2tablespoonsgroundflaxseeds1teaspoongroundcinnamon½teaspoongroundnutmeg¼teaspoongroundcloves1cupfrozencornkernels

DIRECTIONS


Combinecornmeal,oatflour,andbakingpowderinalargebowl.Stirwellandsetthebowlaside.

Inahigh-poweredblender,combinedates,coconutmilkbeverage,coconut,sweetpotato,groundflaxseeds,andspices.Combinewiththedryingredients,stirringjustuntilwellcombined.Addinfrozencornkernels.

Pourthebatterintoanonsticksquarebakingdish,castironskillet,orevenbakeasindividualmuffins.Bakefor30minutesoruntilthetophasagolden

tinge.Coolfor10to15minutesbeforeserving.


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.


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


Placethesalmonpiecesinaglassbakingdishandaddpepper,gratedginger,andlemonjuice.

Inalargebowl,mixtomatoes,zucchini,mushrooms,redonion,andgarlic.

Foldeachpieceoffoilovertomakeasquareofdoublethickness.Brushthecenterportionofeachsquarewithasmallamountofoliveoil.

Oneachsquare,place1cupchoppedmustardgreens,1salmonfilletandone-quarterofthetomato/vegetablemixture.

Foldthefoilintoairtightpackets.Bakefor20minutes.Openpacketandcheck

thatfishiscooked,beingcarefultoavoidsteamthatisreleased.

Toserve,openthefoilandtransfercontentstoaplateorbowl.


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.

BlackBeanTurkeyBurgers

SERVES4

INGREDIENTS

1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans8ouncesgroundturkeybreast⅓cupno-salt-addedtomatosauce10-ouncepackagefrozen,choppedspinach,defrostedandexcesswatersqueezedout⅓cupdrybreadcrumbs⅓cupfinelychoppedonion2tablespoonschoppedfreshcilantro1teaspooncumin1teaspoonchilipowder


DIRECTIONS


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


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


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.


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


DIRECTIONS


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


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.


HealthyChocolateCake

SERVES16

INGREDIENTS

FORTHECAKE:1⅔cupswhole-wheatflour1teaspoonbakingpowder3teaspoonsbakingsoda3½cupspitteddates,divided1cuppineapplechunksinownjuice,drained1banana1cupunsweetenedapplesauce1cupshreddedbeets¾cupshreddedcarrots½cupshreddedzucchini4tablespoonsnaturalcocoapowder½cupcurrants1cupchoppedwalnuts1½cupswater2teaspoonsvanillaextract

FORTHECHOCOLATENUTICING:1cuprawmacadamianutsorrawcashews,unsalted1cupvanillasoy,hemp,oralmondmilk⅔cuppitteddates⅓cupBrazilnutsorhazelnuts2tablespoonsnaturalcocoapowder1teaspoonvanillaextract

DIRECTIONS


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.


PumpkinPiewithAlmondCrust

SERVES10

INGREDIENTS

FORTHEPIECRUST:1cuprawalmonds1teaspoongroundchiaseeds1cuppitteddates2teaspoonswater

FORTHEFILLING:1(15-ounce)canpumpkin

½cuppitteddates,soakedin¼cupwater½cupraisins1teaspoongroundcinnamon½teaspoongroundginger½teaspoongroundnutmeg2½tablespoonsarrowrootpowder110-ouncepackagesofttofu

FORTHECASHEWCREAMTOPPING:1⅓cupsrawcashews¾cupvanillasoy,hemp,oralmondmilk⅔cuppitteddates

DIRECTIONS


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.

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.


MangoPudding

SERVES3

INGREDIENTS

¼cuprawalmonds2ripemangoes,peeledandcutintopieces1banana3dates,pitted⅛cupunsweetened,shreddedcoconut½teaspoonvanilla¼cupcurrants⅛teaspooncinnamon

DIRECTIONS

Grindalmondsinahigh-poweredblenderandthenaddmangoes,banana,dates,coconut,andvanillaandblenduntilsmoothandcreamy.

Placeinabowl,stirincurrants,andsprinklewithcinnamon.

Chillforatleast2hoursbeforeserving.


PersimmonPudding


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



Berry“Yogurt”

Maybeservedoverfreshorfrozenberries.

SERVES2

INGREDIENTS

2cupsblueberries,blackberries,orstrawberries,freshorfrozen¾cupsoy,almond,orhempmilk2tablespoonsgroundflaxorchiaseeds4dates,pitted

DIRECTIONS

Addallingredientstoahigh-poweredblenderandblenduntilsmooth.Chillbeforeserving.


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.


BananaWalnutIceCream

SERVES2

INGREDIENTS

2ripebananas,frozen(seeNote)⅓cupvanillasoy,hemp,oralmondmilk2tablespoonschoppedwalnuts½teaspoonvanillaextractor1vanillabean(seebox)

DIRECTIONS

Blendallingredientstogetherinahigh-poweredblenderuntilsmoothandcreamy.

NOTE:Freezeripebananasatleast12hoursinadvance.Tofreezebananas,peel,cutinthirds,andwraptightlyinplasticwrap.


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.


FuhrmanFudgesicles

SERVES3

INGREDIENTS

2ripebananas1cuprawcashews3tablespoonsnatural,nonalkalizedcocoapowder½teaspoonvanillaextractor2vanillabeaninteriors

DIRECTIONS

Blendallingredientstogetherinafoodprocessororhigh-poweredblenderuntilsmooth.

Spoonintoanicepoptrayoricecubetrayandfreezeforatleast2hoursbeforeserving.

Rinseoutsideoftrayswithhotwatertopullthepopsouteasily.


PeachApricotSorbet

SERVES2

INGREDIENTS

2cupsfrozenpeaches¼cupsoy,hemp,oralmondmilkorwater4unsweetenedandunsulfureddriedapricots,chopped

DIRECTIONS



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.


ChocolateDip

SERVES10

INGREDIENTS

2cupsorganicbabyspinach1½cupssoy,hemp,oralmondmilk1cupfrozenblueberries1cuppitteddates⅔cuprawalmonds2generoustablespoonsnatural,nonalkalizedcocoapowder½teaspoonvanillaextract

DIRECTIONS

Placeallingredientsinahigh-poweredblender.Blenduntilverysmoothandcreamy.

Servewithavarietyoffreshfruit.


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.

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ABOUTTHEAUTHOR

JOELFUHRMAN,M.D.,isaninternationalauthorityspecializinginpreventingandreversingdiseasethroughnutrition.Heistheauthorofnumerousbestsellers,includingEattoLive,SuperImmunity,andTheEndofDiabetes.HeisagraduateoftheUniversityofPennsylvaniaSchoolofMedicineandservesontheboardsofmultipleresearchandhealthassociations,includingWholeFoodsMarket.

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