CONTENTS

WelcomeIntroductionTheBestIngredientsCooktoLiveOurGuestChefsRecipes*Smoothies,BlendedSalads,andJuicesBerryBananaSmoothieAppleOatberrySmoothieSuperEasyBlendedSaladChocolateCherrySmoothieGreenGorillaBostonGreenSmoothieOrangeCreamsicleBlendedSaladPurpleMonsterSmoothieHighCruciferousJuiceImmunityPowerJuiceDetoxGreenTeaPomegranateRefresher

BreakfastBlueberryNutOatmealOvernightOatmealQuickBananaBerryBreakfastToGoQuinoaBreakfastPuddingButternutBlueberryBreakfastSlowCookerEggplantBreakfastButternutBreakfastSoupAppleSupremeFruityBreakfastSaladTuscanTofuScramblePolentaFrittataAM(AvocadoandMango)LettuceWrapAntioxidant-RichBreakfastBars

BerryExplosionMuffinsSaladDressingsAlmondBalsamicVinaigretteNutritarianCaesarDressingBananaWalnutDressingBlueberryPomegranateDressingGreenVelvetDressingGingerAlmondDressingTenThousandIslandDressingCreamyRoastedGarlicDressingOrangePeanutDressingPestoSaladDressingRussianFigDressingGuacamoleDressing

Dips,Chips,andSaucesBlackBeanandCornSalsaFreshTomatoSalsaFavoriteGuacamoleIslandBlackBeanDipRoastedEggplantHummusTuscanWhiteBeanDipMushroomWalnutPâtéHerbed“GoatCheese”Pita/TortillaCrispsKaleKrinkleChipsBrownCreminiGravyTornadoTomatoSauceBlueberryBlastSauceSesameGingerSauceArugulaPestoNutritarianPicklingJuice

SaladsMixedGreensandStrawberrySaladShreddedBrusselsSproutsSaladAppleBokChoySaladSpicedPumpkinSeedCabbageSaladOrangeSesameMicroSalad

SuperSlawDijonVinaigretteAsparagusMarinatedMushroomSaladSaladofRoastedBeetsandAsparaguswithBlackCherryVinaigretteQuinoaMangoSaladThreeBeanMangoSaladWarmBraisedBelgianEndiveSaladwithRaspberryVinaigretteJamaicanJerkVegetableSaladChickpea“Tuno”SaladBelugaLentilEscabecheWildRodeoSaladTacoSaladwithGuacamoleDressingWiltedArugulaMilaneseCrazy-For-KaleSaladwithDijonPumpkinSeedDressingWarmSpicedButternutSquashSaladwithWinesapApplesGinger-PoachedButternutSquashSaladwithWarmGingerRaisinDressing

SoupsandStewsHomemadeVegetableBrothAcornSquashStewwithBrusselsSproutsBlackForestCreamofMushroomSoupBroccoliMushroomBisque“Cheesy”KaleSoupChunkySweetPotatoStewQuickCornandBeanMedleyCreamofAsparagusSoupCreamyZucchiniSoupDr.Fuhrman’sFamousAnticancerSoupUkrainianSweetandSourCabbageSoupFrenchMintedPeaSoupGoldenAustrianCauliflowerCreamSoupCruciferousVegetableStewVeryVeggieStewPersianChickpeaStewShiitakePortobelloStewShiitakeWatercressSoupTomatoBisqueThreeSistersHarvestStew

Too-Busy-To-CookVegetableBeanSoupWestAfricanLentilOkraStewTuscanCannelliniBeanSoupwithaChiffonadeofCollardGreensYellowLentilDalwithMangoGazpachoSummerSoupWatermelonGazpachoBlackBeanandButternutSquashChiliCrockPotMushroomChiliGojiChiliStew

MainDishesThaiVegetableCurryAsianVegetableStir-FryMushroomsandBeansoverCrispyKalePistachio-CrustedTempehwithBalsamic-GlazedShiitakesSpicyThaiBraisedKaleandTofuCreminiRatatouilleTofuFilletswithMushroomWineSauceOven-“Fried”TofuwithJicamaMangoSlawandSweetPotatoSticksEggplantCannelloniwithPineNutRomescoSauceNo-PastaZucchiniLasagnaSweetPotato“Lasagna”withSwissChardandArugulaWalnutPestoGarden-StuffedVegetablesSicilianStuffedPeppersThanksgivingNonmeatLoafArtichokeLentilLoafVegetableShepherd’sPieVegetableTagineSpinachwithMushroomsandLeeksBraisedKaleandSquashwithPumpkinSeedsCaliforniaCreamedKaleCreamedForestKaleoverWildRiceGreatGreensOrangeZestChardSwissChardandBeansItalianoBrusselsSproutswithOrangeandWalnutsBrusselsSproutswithButternutSquashandCurrantsBroccoliFraDiavlo

CauliflowerandGreenPeaCurryCauliflowerSpinachMashed“Potatoes”LemonCauliflowerRisotto“Cheesy”BarleyRisottoGreenBeansinaCloudSummerCornandTomatoSautéMushroomStroganoffMushroom-StuffedCabbageRollsPortobelloMushroomsandBeansSpinach-StuffedMushroomsPolenta with Wilted Greens, Roasted Portobello Mushrooms, and BlackCherryVinaigretteAcornSquashSupremeSweetPotatoandAsparagusRagoutSpaghettiSquashPrimaveraChardandSweetPotatoGratinChannaSaag(SpicyChickpeaswithSpinach)CubanBlackBeansMushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSaladRedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions, andDulseSaladwithPumpkinSeedsandVerjusBlackBeanSpaghettiandVegetableswithThaiCoconutSauceMediterraneanBeanandKaleSauté

FuhrmanFastFoodSunnyBeanBurgersBetterBurgersSweetPotatoBlackBeanBurgersKyotoMushroomBurgersBeanEnchiladasVeg-HeadBeanBurritoPortobelloVeggieFajitasRoastedVegetablePizzaItalianStufferPopeyePitaswithMediterraneanTomatoSpreadPortobelloRedPepperSandwichVegetableGarbanzoWrapsBlackBeanLettuceBundles

CollardDijonWrapsKoreanVegetableandMushroomLettuceWrapsSpicedSweetPotatoCornbread

NonveganDishesGardenEggsandTofuwithSalsaScrambledVeggiesandEggsMediterraneanFishStewSalmonandVegetablesinaPacketCreoleChickenandSpinachBlackBeanTurkeyBurgers

DessertsAppleBerrynutBitesChiaCookiesGojiBerryWalnutSquareswithChocolateDrizzleSweetPotatoPeanutCookiesFudgyBlackBeanBrowniesBananaOatBarsCara’sAppleStrudelHealthyChocolateCakeCoconutCarrotCreamPiePumpkinPiewithAlmondCrustPineappleStrawbanaPieNo-BakeKeyLimePieMangoPuddingPersimmonPuddingAvocadoChocolatePuddingBerry“Yogurt”PomegranatePoachedPearswithChocolateandRaspberrySaucesBananaWalnutIceCreamChocolateCherryIceCreamFuhrmanFudgesiclesPeachApricotSorbetStrawberryPineappleSorbetRedVelvetSorbetChocolateDip

EattoLiveforAllOccasionsAcknowledgments

IndexAbouttheAuthorAlsobyJoelFuhrman,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,andphytochemicalsthatworkinsynergytoallowusto

achievethebestpossiblehealthandimmunityfromdisease.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).

Oursocietyhasevolvedtoalevelofeconomicsophisticationthatallowsusto

eatourselvestodeath.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,butonlythisoneasksyoutostriveformoremicronutrientsinyourdiet.Thisdiet-styledoesnotrequiredeprivation.Thereisnocalorie

counting,portion-sizemeasuring,orweighinginvolved.Youeatasmuchasyouwantand,overtime,youwillbesatisfiedwithfewercalories.Asyouconsumelargerandlargerportionsofnutrient-denseunprocessedfoods,yourappetiteforempty-caloriefoodsdecreasesandyougraduallyloseyouraddictiontothem.Atthesametime,asthemicronutrientqualityofyourdietincreases,yourdesiretoovereatiscurtailed.

•DONANDHISWIFE•AfterfightingalosingbattlewithdiabetesonGlucophage,Actos,andGlyburide,andnotwantingtostartinsulininjections,Iwantedtolearn

aboutbetternutrition,whichledmeandmywife,whoalsohasdiabetes,toDr.Fuhrman.Together,welearnedabouthislife-changingandlife-savingnutritarianplan.Iamnowoffmedication.MyenergylevelisbetterthanIcanremember,andmyA1Cisrunningsix.That’sdownfromeleven—allwithoutmedication.Mywifehaslost34pounds,and,likeme,she’snowmedication-free.Thankyou,Dr.Fuhrman,forgivingusbackaqualityof

life!

Ihavecoinedthetermnutritariantorepresentalifestylethatfocusesoneatingnutrient-rich,naturalfoods.Thosefollowinganutritariandietrecognizethatplantfoodshavedisease-preventive,therapeutic,andlife-extendingproperties.Therearemanymotivationsforchoosingthislifestyle.Youmaywanttoaddressacurrentmedicalconcern.Youmaywanttoreachandmaintainyouridealbodyweight.Youmayjustwanttonaturallyoptimizeyourhealthandlongevity.

ANUTRITARIANLIFESTYLEISABOUT:

Eatingmainlynutrient-dense,naturalplantfoods:vegetables,fruits,beans,nuts,andseeds.Eatingfew,ifany,animalproducts(oneortwoservingsperweekatmost).Eatingnooralmostnofoodsthatarecompletelyemptyofnutrientsortoxic

tothebody,suchassugar,sweeteners,whiteflour,processedfoods,andfastfoods.

•ROBERT•Iwasover400pounds.Ihadhighbloodpressure,highcholesterol,

chronicallergies,osteoarthritis,andrheumatoidarthritis.Whenmyfamilydoctordiagnosedmeasatype2insulin-resistantdiabetic,IfinallydecidedIwouldnolongerbeaslavetomedicineandpoorhealth.Ireadallthe

diabeticliteraturethedoctorgavemeandknewrightawayitwasabunchofnonsense.SoIbegandoingmyownresearch,whicheventuallyledtoDr.Fuhrman.SofarIhavelost200poundsandcounting.Mycholesterolisnormal,mybloodpressureisperfect—“low,”accordingtomydoctor.MyA1Cisnowunderfive,andIhavenosignsofdiabetes.Ithrewawayallfourofmyhighlytoxicarthritismedicines,andnowonlyneedtotaketheoccasionalOTCIbuprofen.Myallergiesseemtohavedisappeared,

almostentirely.Isoldmymotorizedwheelchair,andnowhaveafull-timejobstandingonmyfeetdoingmanuallabor.

Followthesesimplenutritarianguidelines:

IncludeDaily:

1. Alargesalad2. Atleastone½-cupservingofbeans/legumesinsoup,salad,orsomeother

dish3. Atleastthreefreshfruits4. Atleast1ounceofrawnutsandseeds(ifyouaretryingtoloseweight,

limitto1ounce)5. Atleastonelarge(double-size)servingofcookedgreenvegetables

Avoid:

1. Redmeatandallbarbecued,processed,andcuredmeats

2. Friedfoods3. Full-fatdairy(cheese,icecream,butter,wholemilk,and2%milk)and

transfat(margarine)4. Softdrinks,sugar,andartificialsweeteners5. Whitericeandwhite-flourproducts

Thiscookbookprovidesaselectionofrecipesdesignedtocomplementmydietaryrecommendations.Theserecipeshavebeendevelopedtooptimizemicronutrientdensity,diversity,andcompleteness.Inadditiontothewell-knownvitaminsandminerals,theyprovidehundredsofotherphytonutrientsthatareimportantformaximizingimmunefunction,preventingcancerandotherdiseases,andincreasinglongevity.

Thesearesomeofmyfavoritesandtheyhavebecomepopularwithmyreaders,patients,andparticipantsinmyMemberSupportCenter(seeDrFuhrman.com/members).Ifyoucaneatdeliciousfoodthatwillgrantyouimprovedhealth,idealweight,diseaseprotection,andalongerlife,whychoosebadfoodandpoorhealth?Ifyouthinkhealthyfoodcannottastegood,thentrytheserecipes.Whatyoumayfindisthatfoodtastesevenmoredeliciouswhenitmakesyouthehealthiestyoucanbe.

THEBESTINGREDIENTS

VEGETABLESTAKETHEPRIZE

Vegetables,especiallygreenleafyvegetables,winthenutrientdensityprize.Theconcentrationofvitamins,minerals,phytochemicals,andantioxidantspercalorieinvegetablesisthehighest,byfar,ofanyfood.Researchshowsthatvegetableconsumptionisthemostimportantfactorinpreventingchronicdiseaseandprematuredeath.Unfortunately,themodernAmericandietisextremelylowinnaturalvegetation,especiallyvegetables.Itisnotslightlydeficientinjustahandfulofmicronutrients;itisgrosslydeficientinhundredsofimportantplant-derived,immunity-buildingcompounds.

Eatingalargeamountofgreensandothercolorfulvegetablesisthesecretweapontoachievegreathealth.Theyarelowincaloriesandhighinlife-extendingnutrients.Eatthesefoodsinunlimitedquantitiesandthinkbig.Trytoeatapoundofrawvegetablesandapoundofcookedvegetableseachday.Ifyoucan’teatthismuchdon’tforceyourself,buttheideaistocompletelyrethinkwhatconstitutesaportion.

Includelotsofsaladsandrawvegetablesinyourdailymeals.Consumingsaladsisaneffectivestrategyforweightcontrol.Ihavetreatedthousandsofpatientsandhaveobservedthatthemoresaladtheyeat,themoreweighttheylose.Whenyouaddoneofmydeliciousfruit-,nut-,oravocado-baseddressingstoyoursalad,themonounsaturatedfatsinthedressingincreasethebody’sabilitytoabsorbtheanticancercompoundsintherawvegetables.Thepowerfulcombinationofrawvegetablesandhealthfuldressingsmakessaladahealthfoodtopstar.

Allvegetablescontainprotectivemicronutrientsandphytochemicals,butcruciferousvegetablesareespeciallypowerful.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

ArugulaBokchoyBroccoliBroccolirabeBrusselssprouts

CabbageCauliflowerCollardgreensHorseradishKaleKohlrabiMustardgreensRadishesRedcabbageRutabagaleafSwisschardTurnipgreensWatercress

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.Aboxfreezerinthegarageisagreatinvestment;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-solublenutrientsarelostinthecookingwater.

Overcookingalsodeactivatesthebeneficialmyrosinaseenzymeincruciferousvegetables.

Donotcookyourvegetableslongerthanthemaximumtimesgiveninthe

rangesbelow.

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.Avoidcannedchoices;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.Ifyouwanttofindappleswiththebestflavor,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,evenlycoloredberrieswithanicesheen.Aripeblackberryisdeepblack;iftheberryisredorpurple,itisnotripe.Theyshouldbeplumpanddryandshouldnothavedentsor

bruises.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.Chooseacherimoyathatisgreenandfirmtothetouchandallowittoripenonthecounterorina

paperbaguntilitisslightlysoft.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,sothetricktoenjoyingapersimmonistoletitripenuntilthewidebottom

edgearoundtheleafissoft.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.Rinsethesortedbeanswellincold,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.No

needtodoanextraruntothemarketifyoudon’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,butbecausetheyarestrongerinflavor,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.Afteryearsofprescriptionpain

killers,dozensofdoctors,everytestimaginable,andabsolutelynosuccess,IreadEattoLiveandmadeadrasticdecisiontocompletelychangemydietaryhabits.SincethedayIstarted—February1,2011—I

havebeen100percentmigrainefreeandhavelost40pounds.

Pumpkinseedsalsocontainomega-3fats,aswellasvitaminE,iron,andotherminerals.Sunflowerseedsarehighinproteinandminerals.SesameseedsareveryhighincalciumandsupplyahighlyabsorbableformofvitaminE.

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-strengthening

foods.MoredetailsabouttheseamazingfoodscanbefoundinmyNewYorkTimesbestsellingbook,SuperImmunity.

G-BOMBS

GreensBeansOnionsMushroomsBerriesSeeds

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.Iwasbarelyfittingintomy52-inch-waistpants.OnNov.2,mycardiologisttoldmeIhaddeveloped

atrialfibrillation,probablyduetosevereobstructivesleepapnea.That’swhenIreadEattoLiveandstartedontheprogram.Twomonthslater,I

havelost40poundsand4inchesoffmywaist.Mybloodpressureisundercontrolandmya-fibisgone.Istillhavealongwaytogo,butInowknowhowtogetthere.ItisnotexaggeratingtosaythatDr.Fuhrmansavedmy

life!

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.Ifwemeet

theincreasedcaloricdemandfromheavyexercisewithavarietyofnaturalplantfoods,vegetables,beans,wholegrains,nuts,andseeds,wewillgetthepreciseamountofextraproteinneeded.

Itisbestnevertoeatuntilyouarefull.Stopeatingbeforeyoufeeluncomfortable.Standupandwalkaroundthree-quartersoftheway

throughamealtomakesureyouarenotovereating.

•BOB•Iwasabout35poundsoverweight.Mycholesterolwasover200forat

least20years.Ihadangioplastyin1998andhadmyrightkidneyremovedwitha13-centimetercanceroustumorin2009.Iwastakingfourdifferent

drugsforcholesterolandhighbloodpressureforyears.IreadEattoLiveinAprilof2012aftertryingeverythingelsetocontrolmyweight.IstartedmyEattoLivedietinthenextmonth,andithasbeentheeasiestthingIhaveeverdonetocontrolmyweightandpromotegoodhealth.Todate,I’velost24pounds!Mydoctorhasadvisedmetostoptakingmycholesterolmedication,becausemycholesteroldroppedso

much.Mytotalcholesterolwas80.Itwasthelowestmeasurementshehadeverseen.Mybloodpressurewas122/75withaheartbeatof59aminute.

Iam62yearsoldandIhavenotfeltthiswellin20years.Itakenomedicationforthefirsttimeinyearsandhavebeenaccusedofbeingan

EattoLivejunkie.IonlywishIhadfoundthisbooksooner;itreallyistheeasiestandmosteffectivethingIhaveeverdonetocontrolweightand

achievegoodhealth.Thankyou,Dr.Fuhrman.

Youdonotneedtorelyonanimalproductsforprotein.Atypicalassortmentofvegetables,beans,wholegrains,nuts,andseedssuppliesabout35gramsofproteinper1,000calories.

Irecommendlimitinganimalproducts,includingcheese,yogurt,andmilk,to10percentorlessofyourdailycaloricintake.Ideally,ifyoudoincludeanimal

productsinyourdiet,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.Thesescoresrankavarietyoffoodsbasedonhowmanynutrientstheydelivertoyourbodyforeachcalorieconsumed.Thehighestscoreis1,000.Foodlabelslistonlyafewnutrients,butmyscoresarebasedontwenty-eightimportantmicronutrientsplusotherproperties.Thescoresareasimplewaytohelpidentifyandeatlargeramountsofnutrient-richfoods.Thehigherthescoresandthegreaterpercentageofthosefoodsinyourdiet,thebetteryourhealthwillbe.ANDIisaneasyvisualizationofwhichfoodsarethemostbeneficialtoeatandhowfoodscomparetooneanotherinnutrientdensity.ThetablecontainsasampleofmyANDIscores.

•JANE•IstartedEattoLiveinMarch2012whenIweighed183pounds.Atfirst,Iwasworriedabouttryingthesix-weekchallenge—nodairy,nomeat—butmyhusbandsuggestedwegiveitatry.Whatcouldithurt?He’salreadylost32pounds,andI’mdownto125pounds.Weloveeatingthisway.Ithasbeenamazing!Thankyousomuch,Dr.Fuhrman,forturningusonto

thisnewwayofliving.

Itisimportanttoachievemicronutrientdiversity,notjustahighlevelofafewisolatedmicronutrients.Micronutrientadequacymeansobtainingenoughofallthebeneficialnutrients,notmerelyhigheramountsofaselectfewwhileothermicronutrientneedsgounfulfilled.

Eatingavarietyofplantfoodsisthekeytoachievingmicronutrientdiversity.Consideronionsandcookedmushroomstoillustratethisconcept.Theymaynotcontainthehighestamountsofvitaminsandminerals,buttheycontainasignificantamountofuniqueprotectivephytochemicalsthatarenotfoundinotherfoods,suchascancer-protectivearomataseinhibitors,organosulfides,andangiogenesisinhibitors.Asmallamountofmushroomsandonionsinthedietaddsmoremicronutrientdiversity,eventhoughtheyarenotthehighest-scoring

foodswhenweaddupalltheirmicronutrients.

Focusnotonlyonthenutritionalqualityofwhatyoueat,butalsoontheproperspectrumoffoodsthatsupplythefullsymphonicorchestraofhumanrequirements.Thismeansthatcertainplantfoods,suchasonions,seeds,mushrooms,berries,beans,andtomatoes,aidinachievingmicronutrientqualityandcontributetothenumeratorinmyH=N/Cequation,eventhoughtheymightnothavethemostnutrientspercalorie.

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 205

Tomato 186Strawberries 182Sweetpotato 181Zucchini 164Artichoke 145Blueberries 132Iceberglettuce 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% 31

Walnuts 30

Bananas 30Whole-wheatbread 30Almonds 28Avocado 28Brownrice 28Whitepotato 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 1,000

4. 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.ChooseMyPlatewouldalsoleadyoutobelievethatdairyshouldbeconsumedonadailybasis.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•EightandahalfyearsagoIhadamiscarriagethatknockedmeoffmy

feet.Iturnedtofoodforcomfortandbecameanobsessiveemotionaleater.Myweightpiledonyearafteryear.WhilemyhusbandandIcontinuedtotrytogetpregnant,Iwasdiagnosedwithpolycysticovariansyndromeandplacedonseveralmedicationstoregulatemyhormones.Ispenteightyears

inandoutofaninfertilityclinic,wheredoctorsranendlesstestsandincreasedmymedications.ThissummerIcametotheendofmyrope.Iknewitwastimetomakemajorchangesinmylifestyle.IstartedreadingEattoLiveoneafternoon.Laterthatevening,Iwasalreadymaking

changesinmyfoodchoices,whichcontinuedthemoreIreadandthemoreIeducatedmyselfonfood,nutrition,andhealth.

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,orpanonhighheatuntilwatersputterswhendroppedonthepan.Addatablespoonortwoof

waterand,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.Whenfruitsorvegetablesareputintoa

blender,theendproductcontainseverythingthatwentintotheblender,butajuicerwillseparatethejuicefromthepulp.Withjuicing,youretainmanyofthephytochemicalsandothernutrients,butlosesomebeneficialcomponentslikefiber.Juicingshouldnotreplaceeatingfruitsandvegetablesinyourdiet,butitisaneffectivewaytoincreaseyournutrientabsorptionbecauseitallowsyoutoeasilyconsumealotofnutrientsfromvegetables.

•PRESSURECOOKER

Steamingvegetableswithapressurecookerpreservesmorenutrientsthanregularsteamingbecausethevegetablescanbesoftenedinasignificantlyshortercookingtime,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-sodiumversionsthatareavailableinhealthfoodstoresandmanysupermarkets.Avoidpickledfoodsandolives;theyareusuallytoohighinsalt.Soysauce,evenlow-sodiumsoysauce,ishighinsodium.IuseasmallamountofBraggLiquid

Aminosinafewofmyrecipes,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,andchivesattheendforfresherflavor.

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-flavoredseasoningsmaybeusedinlargequantitiesandcanbecombinedwithmostotherherbsandspices.

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“lowsodium”or“nosaltadded.”Foodsthatarelabeledasreducedorlesssodiumarenotlowsodium.Itonlymeansthattheycontain25percentlesssodiumthantheregularproduct.

SHOULDIBUYORGANICPRODUCE?

Itisbettertoeatfruitsandvegetablesgrownandharvestedusingpesticidesthannottoeatthematall,butitisalsowisetominimizeyourpesticideexposure.

Everystudytodateontheconsumptionoffoodanditsrelationtocancerhasshownthatthemorefruitsandvegetablespeopleeat,thelesscancerandheartdiseasetheyhave.Allthesestudiesweredoneonpeopleeatingconventionallygrown,notorganicproduce.Althoughthehealthbenefitsofeatingphytochemical-richproducegreatlyoutweightherisksthatpesticideresiduesmightpose,recentstudieshavedocumentedalinkbetweencertaindiseasesandpesticidesingestedfromfoods.

Whenpossible,peelfruitsanddonoteatpotatoskins,unlesstheyareorganic.Ifnotorganicallygrown,removeanddiscardtheoutermostleavesoflettuceandcabbage,aswellasothersurfacesthatcannotbepeeledorwashedwithsoapandwateroracommercialvegetablewash.

Thequalityofthefoodiswhatmakesthedish.

Youcanhavethemostincrediblecombinationofseasoningsandsuperbpreparation,butifthequalityoftheingredientsispoor,thedishwillmissthemark.Themostsimplefoodsaredeliciousaslongastheingredients

aretopquality.Don’tskimponqualityorfreshness.

Ifyouareconcernedaboutpesticidesandchemicals,keepinmindthatcommerciallyraisedanimalproducts,suchasdairy,fish,andbeef,containthemosttoxicpesticideandchemicalresidues.Becausecowsandsteerseatlargeamountsoftaintedfeed,certainpesticidesanddangerouschemicalsarefoundinhigherconcentrationsinanimalfoods.Forexample,dioxin,whichispredominantlyfoundinfattymeatsanddairyproducts,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,nourishingchoicesaroundyouatalltimesto

minimizetemptation.

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.ChefRohrbacherisalsoanexperienced

veganbakerand(nondairy)cheesemaker.

ChefRohrbacherworkedatthealternativerestaurant/performancespaceCafeVoltaireinChicago,andrecentlystagedatAlinea,votedthebestrestaurantinNorthAmerica,2009,bytheSanPellegrinoWorld’s50BestRestaurantssurvey.

ChefRohrbachereatstheEattoLivewayandbelievesthatexerciseisanequallyimportantpartofmaintainingahealthy,happy,anddisease-freelife.

CHEFJACKHUNTpreparesnutritariancuisineatGoogleInc.’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.innutritionalsciences

fromCornellUniversityandislookingforwardtopursuingfurthereducationinthehealthandwellnessfield.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

1banana

½cupunsweetenedsoy,almond,orhempmilk1cupfrozenstrawberries1tablespoongroundchiaseeds

1cupromainelettuceorspinach

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-fashionedrolledoats1teaspooncinnamon

1tablespoongroundchiaseeds

1tablespoonpinenuts(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

8ouncesbabygreens

1orange,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

4ouncesbabyspinach

½cupunsweetenedsoy,hemp,oralmondmilk½cuppomegranate,

cherry,orcherry-pomegranatejuice1tablespoonnaturalcocoapowder1cupfrozencherries1banana

1cupfrozenblueberries

½teaspoonvanillaextract

2tablespoonsgroundflaxseeds

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.Thesephytonutrientshavebeenshowntosupporthealthycirculation

andbloodflow.Ofallchocolateproducts,cocoapowderhasthehighestconcentrationofthesephytonutrientsandantioxidants.Itcontainsnearlytwicetheamountindarkchocolateandfourtimesthatinmilkchocolate,withoutthe

addedfatandsugar.Toproducecocoapowder,cocoabeansaregroundandthenpressedtoremoveaportionofthefat(cocoabutter).Naturalcocoapowderismadefromcocoa

beansthataresimplyroasted,whileDutch-processcocoapowderismadefromcocoabeansthathavebeenwashedwithapotassiumsolutionoralkalized,toneutralizetheiracidity.ItisbesttousenaturalcocoapowderbecauseDutchprocessingreducesthenaturallyoccurringantioxidant-richflavanolsincocoa

powder.

Buyingfairtradecocoaisagoodpractice.Fairtradecertificationensuresthatfarmersreceiveafairprice,allowsfarmerstoinvestinbeneficialfarming

techniques,andstrictlyprohibitsslaveandchildlabor.

GreenGorilla

SERVES2

INGREDIENTS

½avocado1banana5ouncesromainelettuce

5ouncesbabyspinach

DIRECTIONS

Inafoodprocessororhigh-poweredblender,blendtheavocadowiththebanana,thenaddthelettuceandspinach.Blenduntilsmoothandcreamy.

PERSERVING:CALORIES172;PROTEIN5g;CARBOHYDRATES24g;TOTALFAT8.3g;SATURATEDFAT1.6g;SODIUM64mg;FIBER8.8g;BETA-CAROTENE6,512ug;VITAMINC55mg;CALCIUM104mg;IRON2.9mg;FOLATE272ug;MAGNESIUM100mg;ZINC0.9mg;SELENIUM1.6ug

BostonGreenSmoothie

SERVES2

INGREDIENTS

2ouncesBostonlettuce

2cupsfreshorfrozenpineapplecubes

3kiwis

½avocado

1banana

DIRECTIONS

Blendallingredientsinahigh-poweredblenderuntilsmoothandcreamy.

PERSERVING:CALORIES297;PROTEIN6g;CARBOHYDRATES57g;TOTALFAT8.8g;SATURATEDFAT1.6g;SODIUM41mg;FIBER12.3g;BETA-CAROTENE2,560ug;VITAMINC192mg;CALCIUM112mg;IRON2.2mg;FOLATE173ug;MAGNESIUM106mg;ZINC0.9mg;SELENIUM1.4ug

OrangeCreamsicleBlendedSalad

SERVES2

INGREDIENTS

½cupunsweetenedsoy,hemp,oralmondmilk3tablespoonsDr.Fuhrman’sBloodOrangeVinegar1largeorange,peeled6ouncesromainelettuce6ouncesspinach

2teaspoonsvanillaextract

10wholerawcashews

4–5icecubes

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

1banana

2cupsfreshorfrozenpineapplechunks2cupsfrozenblueberries2headsBostonlettuce

1tablespoongroundchiaseeds

½cupwater

DIRECTIONS

Blendallingredientsinahigh-poweredblenderuntilsmooth.Adjustwatertoachievedesiredconsistency.

PERSERVING:CALORIES233;PROTEIN4g;CARBOHYDRATES55g;TOTALFAT2.9g;SATURATEDFAT0.3g;SODIUM22mg;FIBER9.6g;BETA-CAROTENE2,631ug;VITAMINC75mg;CALCIUM67mg;IRON1.6mg;FOLATE70ug;MAGNESIUM64mg;ZINC0.6mg;SELENIUM2.1ug

HighCruciferousJuice

SERVES2

INGREDIENTS

3mediumcarrots

3cauliflowerflorets

1apple,coredandcutinquarters6–8kaleleaves⅔cupwatercresswithstems

2cupsbroccoliwithstems

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

4kaleleaves

5carrots,peeled

2stalksbokchoy

1apple,coredandcutinquarters1mediumbeet,peeledSqueezeoflemon

DIRECTIONS

Runallingredientsthroughajuicer.

PERSERVING:CALORIES68;PROTEIN3g;CARBOHYDRATES16g;TOTALFAT0.4g;SATURATEDFAT0g;SODIUM84mg;FIBER4.1g;BETA-CAROTENE7,536ug;VITAMINC28mg;CALCIUM69mg;IRON0.8mg;FOLATE51ug;MAGNESIUM24mg;ZINC0.4mg;SELENIUM0.6ug

DetoxGreenTea

SERVES4

INGREDIENTS

1bunchkale2cupsromainelettuceleaves1cucumber

4leavesbokchoy2cupsunsweetenedgreentea2cupsfrozenraspberries

2cupsfrozencherriesorstrawberries

DIRECTIONS

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

PERSERVING:CALORIES48;PROTEIN2g;CARBOHYDRATES11g;TOTALFAT0.5g;SATURATEDFAT0.1g;SODIUM16mg;FIBER3.8g;BETA-CAROTENE2,153ug;VITAMINC51mg;CALCIUM58mg;IRON1.1mg;FOLATE44ug;MAGNESIUM26mg;ZINC0.4mg;SELENIUM0.7ug

PomegranateRefresher

SERVES2

INGREDIENTS

1cuppomegranatejuice

1cupstrawberries,frozenorfreshorganic4kumquatsor1tablespoonlemonjuice

1cupwater

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,andwholegrainsleadsto

appetitecontrolandsatisfaction.

BlueberryNutOatmeal

SERVES3

INGREDIENTS

1¾cupswater1cupold-fashionedrolledoats

1cupgratedapple

2tablespoonscurrants(omitfordiabeticandweight-lossdiets)1tablespoongroundflaxseeds

1cupfreshorfrozenblueberries

6pecanhalves,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/orotherchoppeddriedfruits

1cupold-fashionedrolledoats

2cupsunsweetenedsoy,hemp,oralmondmilk3cupsfreshchoppedfruitsorfrozenmixedberriesDIRECTIONS

Placethedriedfruit,oats,andnondairymilkinacontainer.Coverandrefrigerateovernighttosoften.Inthemorning,mixwithfreshchoppedfruitordefrostedfrozenberries.

PERSERVING:CALORIES289;PROTEIN12g;CARBOHYDRATES52g;TOTALFAT5.6g;SATURATEDFAT0.7g;SODIUM92mg;FIBER8.1g;BETA-CAROTENE597ug;VITAMINC89mg;CALCIUM90mg;IRON3.5mg;FOLATE71ug;MAGNESIUM134mg;ZINC1.8mg;SELENIUM17.4ug

QuickBananaBerryBreakfastToGo

SERVES2

INGREDIENTS

2cupsfreshorfrozenblueberries

2bananas,sliced(onlyuseonebananafordiabeticandweight-lossdiets)½cupold-fashionedrolledoats⅓cuppomegranatejuice1–2tablespoonschoppedwalnuts

1tablespoonrawsunflowerseeds

2tablespoonsdriedcurrants(omitfordiabeticandweight-lossdiets)DIRECTIONS

Combineallingredientsinasmallmicrowave-proofbowlandheatinthemicrowavefor3minutes.

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

PERSERVING:CALORIES362;PROTEIN6g;CARBOHYDRATES74g;TOTALFAT7.5g;SATURATEDFAT0.9g;SODIUM5mg;FIBER10.6g;BETA-CAROTENE80ug;VITAMINC15mg;CALCIUM35mg;IRON2.2mg;FOLATE57ug;MAGNESIUM119mg;ZINC1.3mg;SELENIUM11.1ug

QuinoaBreakfastPudding

SERVES4

INGREDIENTS

¾cupquinoa

3cupswater

5Medjoolor10regular(DegletNoor)dates,pitted2cupsunsweetenedsoy,hemp,oralmondmilk

1teaspoonvanilla

⅛cupsliveredalmonds⅛cupcoarselygroundwalnuts½cupdriedcurrants1cupfinelychoppedbabyspinach

1cupfinelychoppedkaleleaves

⅛teaspooncinnamon

DIRECTIONS

Preheattheovento350°F.

Rinsequinoaanddrainthroughafine-screenstrainer.

Inalargesaucepan,bringquinoaand3cupswatertoaboil.Reduceheatandsimmer,uncovered,untilgrainsaretranslucentandthemixtureistheconsistencyofathickporridge,about20minutes.

Inahigh-poweredblender,blenddates,soymilk,andvanilla.Addthismixturetothecookedquinoa.Stirinthenuts,currants,spinach,andkale.

Pourthemixtureintoalightlyoiled9-inchsquarebakingpan,sprinklewithcinnamon,andbakefor30minutes.

Servewarmorcold.

PERSERVING:CALORIES347;PROTEIN13g;CARBOHYDRATES60g;TOTALFAT8.5g;SATURATEDFAT0.9g;SODIUM93mg;FIBER7.5g;BETA-CAROTENE2,418ug;VITAMINC23mg;CALCIUM138mg;IRON5.9mg;FOLATE65ug;MAGNESIUM144mg;ZINC2.1mg;SELENIUM7.1ug

ButternutBlueberryBreakfast

SERVES4

INGREDIENTS

1small(about1pound)butternutsquash,peeled,seeded,andchoppedin½-inchcubes(seeNote)2mediumapples,peeled,cored,andcutintopieces1teaspooncinnamon

1teaspoonnutmeg

¾cupwater

2cupsfrozenwildblueberries

½cupchoppedwalnuts½cupcurrantsorraisins(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-inchcubes

2cupschoppedtomato

1½cupscookedgarbanzobeans(chickpeas),or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans

1cupchoppedonion

1apple,coredandchopped1½cupscarrotjuice1½cupsno-salt-addedorlow-sodiumvegetablebroth6ouncestomatopaste

1teaspooncinnamon

½teaspoonnutmeg

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

4cupsfrozenbutternutsquash

2mediumapples,peeled,seeded,andchopped4cups(packed)kale,toughstemsandcenterribsremovedandleaveschopped,orfrozenkale,chopped

1cupchoppedonion

2tablespoonsfruit-flavoredvinegarorDr.Fuhrman’sPomegranateVinegar

5cupscarrotjuice

½cupunsweetenedsoy,almond,orhempmilk½cuprawcashews¼cuphempseeds

1teaspooncinnamon

½teaspoonnutmeg

DIRECTIONS

Placesquash,apples,kale,onion,vinegar,andcarrotjuiceinasouppot.Bringtoaboil,lowerheat,cover,andsimmerfor30minutesoruntilthekaleisverytender.

Pureehalfofthesoupwiththemilk,cashews,andhempseedsinafoodprocessororhigh-poweredblender.Returnblendedmixturetosouppot.Addcinnamonandnutmeg.

PERSERVING:CALORIES260;PROTEIN8g;CARBOHYDRATES49g;TOTALFAT6.6g;SATURATEDFAT1.3g;SODIUM96mg;FIBER6.7g;BETA-CAROTENE26,447ug;VITAMINC94mg;CALCIUM180mg;IRON3.5mg;FOLATE64ug;MAGNESIUM115mg;ZINC1.5mg;SELENIUM4.5ug

AppleSupreme

SERVES4

INGREDIENTS

6apples,cored,peeled,andchopped,divided

2teaspoonscinnamon

½cupchoppedwalnuts

3dates,pitted

2tablespoonsgroundflaxseeds

¼cupunsweetenedsoy,almond,orhempmilk½cupraisins½cupold-fashionedoats

DIRECTIONS

Preheattheovento350°F.

Inahigh-poweredblender,combine1cupofthechoppedappleswithcinnamon,walnuts,dates,flaxseeds,andsoymilk.Placeremainingchoppedapplesinabakingdishandcoverwithblendedmixture.Addraisinsandmixwell.Sprinkleoatsontop.Bakefor15minutes.

PERSERVING:CALORIES331;PROTEIN10g;CARBOHYDRATES58g;TOTALFAT11.8g;SATURATEDFAT1.2g;SODIUM13mg;FIBER9.1g;BETA-CAROTENE113ug;VITAMINC10mg;CALCIUM55mg;IRON2mg;FOLATE31ug;MAGNESIUM80mg;ZINC1.1mg;SELENIUM5.6ug

FruityBreakfastSalad

SERVES2

INGREDIENTS

1headBostonlettuce,tornintopieces

1cupthinlyslicedfennelbulb

1mediumcucumber,peeled,thinlyslicedinrounds,andhalved1apple,peeledandsliced

¼cupchoppedwalnuts2apples,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’sMatoZest

1tablespoonnutritionalyeast

5ouncesbabyspinach,coarselychopped

1teaspoonBraggLiquidAminos

Freshlygroundpeppertotaste

DIRECTIONS

Inalargeskilletovermedium/highheat,sautéscallions,redpepper,tomato,andgarlicin¼cupwaterfor5minutes.

Addremainingingredientsandcookforanother5minutes.

PERSERVING:CALORIES164;PROTEIN12g;CARBOHYDRATES28g;TOTALFAT2.7g;SATURATEDFAT0.3g;CHOLESTEROL0.1mg;SODIUM218mg;FIBER5.1g;BETA-CAROTENE5,901ug;VITAMINC87mg;CALCIUM202mg;IRON5.3mg;FOLATE355ug;MAGNESIUM112mg;ZINC1.7mg;SELENIUM14.2ug

PolentaFrittata

SERVES6

INGREDIENTS

6clovesgarlic,minced1bunchkale(preferablydinosaur“lacinato,”notcurly)orcollards

1teaspoonoregano

No-saltItalianseasoningblend,adjustedtotaste,or1teaspoonDr.Fuhrman’sMatoZest

1teaspoondrymustard

¼teaspoonblackpepper

3tablespoonsnutritionalyeast

1cupcoarselygroundcornmeal(notinstant)

DIRECTIONS

Water-sautégarlicovermediumheat2to3minutes.

Addgreens,oregano,andMatoZestorotherno-saltItalianseasoningblend,andcook5to10minutesoruntilgreensarewilted.

Inaseparatepot,bring4cupsofwatertoaboil.Adddrymustard,pepper,andnutritionalyeast,thenwhiskincornmealandcontinuecookingandwhisking5moreminutes.Reducetheheattolowandstirinthegreens.Cook,stirringanother10minutes(untilawoodenspooncanalmoststandupinthepot).Spreadintoapiepanthathasbeenwipedwithasmallamountofoliveoilandcoolfor2hourstoallowittofirmup.Reheatintheovenbeforeserving.

PERSERVING:CALORIES114;PROTEIN4g;CARBOHYDRATES23g;TOTALFAT0.6g;SATURATEDFAT0.1g;SODIUM17mg;FIBER2.8g;BETA-CAROTENE2,212ug;VITAMINC29mg;CALCIUM50mg;IRON1.5mg;FOLATE171ug;MAGNESIUM27mg;ZINC0.6mg;SELENIUM3.3ug

AM(AvocadoandMango)LettuceWrap

SERVES2

INGREDIENTS

1ripeavocado,peeledandpitted½mango,diced½cuppeeledanddicedcucumber1tomato,diced

1tablespoonfreshlimejuice

6leavesBostonorromainelettuce

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-added1mediumripebanana

1cupold-fashionedoats

1cupfrozenblueberries,thawed¼cupraisins⅛cuppomegranatejuice2tablespoonsfinelychoppeddates1tablespoonchoppedwalnuts

2tablespoonsgojiberries2tablespoonsrawsunflowerseeds

2tablespoonsgroundflaxseeds

DIRECTIONS

Preheattheovento275°F.

Pureebeansinafoodprocessororhigh-poweredblender.

Mashbananainalargebowl.Addpureedbeansandremainingingredientsandmixthoroughly.

Lightlywipean8-inchsquarebakingpanwithasmallamountofoliveoil.Spreadmixtureintothepan.Bakefor75minutes.Coolonawirerackandcutintobars.

Refrigerateanyleftoverbars.

PERSERVING:CALORIES188;PROTEIN6g;CARBOHYDRATES35g;TOTALFAT3.9g;SATURATEDFAT0.4g;SODIUM11mg;FIBER6g;BETA-CAROTENE13ug;VITAMINC10mg;CALCIUM24mg;IRON2.1mg;FOLATE61ug;MAGNESIUM83mg;ZINC1mg;SELENIUM6.8ug

BerryExplosionMuffins

»TaliaFuhrman

Haveyoueverbeenberrycrazy?Imeancrazyforberries!Thehealthbenefitsofberriesareenormous,andtheirrichcolorandjuicyflavorsaredefinitelyworthpiningfor.Strawberries,blueberries,raspberries—thistreathasthemall.

Makes12muffins

INGREDIENTS

1cupwhole-wheatflour

½cupalmondflour1teaspoonbakingpowder

2tablespoonsgroundchiaseeds

1½cupswhitebeansor1(15-ounce)canno-salt-addedorlow-sodiumwhitebeans,drained10Medjoolor20regular(DegletNoor)dates,pitted

2bananas

10ouncesfrozenstrawberries,thawedanddivided1teaspoonvanillaextract1teaspoonalmondextract1cupfreshblueberries

1cupfreshraspberries

DIRECTIONS

Preheattheovento350°F.

Inalargebowl,combinewhole-wheatflour,almondflour,andbakingpowder.Setaside.

Inacup,mixgroundchiaseedswith½cupwaterandletsituntilitformsagel,about5minutes.Inahigh-poweredblender,combinewhitebeans,pitteddates,banana,halfofthethawedstrawberries(leavingtheotherhalftobeputinthemuffinswhole),chiaseedgel,andvanillaandalmondextracts.Onceblended,combinewiththedrymixtureandstirthoroughlyuntilwellcombined.

Draintheremainingstrawberriesandstirin,alongwiththeblueberriesandraspberries,sotheyareevenlydistributedthroughout.

Linea12-cupmuffinpanwithcupcakepapersand,usingaspoon,scoopinbatter.Bakefor20to25minutesandservewarm.

Tomakecookies,dropbatterbyspoonfulsontoafoil-linedcookiesheetandbakefor10minutesoruntillightlybrowned.

PERSERVING:CALORIES166;PROTEIN6g;CARBOHYDRATES38g;TOTALFAT1g;SATURATEDFAT0.1g;SODIUM4mg;FIBER6.3g;BETA-CAROTENE35ug;VITAMINC15mg;CALCIUM65mg;IRON1.8mg;FOLATE37ug;MAGNESIUM54mg;ZINC0.9mg;SELENIUM8.1ugMedjooldatesarelargerandsweeterthanthemorecommonDegletNoordates.Theyareknownasthe“kingofdates.”Substitute2DegletNoor(regular)dates

for1Medjool.

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)

1teaspoondriedoregano

½teaspoondriedbasil½teaspoononionpowder

DIRECTIONS

Preheattheovento350°F.Roastunpeeledgarlicinasmallbakingdishforabout25minutesoruntilsoft.Whencool,removetheskins.

Blendtheroastedgarlicwiththeremainingingredientsinafoodprocessororhigh-poweredblender.

PERSERVING:CALORIES77;PROTEIN2g;CARBOHYDRATES10g;TOTALFAT3.1g;SATURATEDFAT0.2g;SODIUM6mg;FIBER1g;BETA-CAROTENE13ug;VITAMINC1mg;CALCIUM26mg;IRON0.6mg;FOLATE3ug;MAGNESIUM22mg;ZINC0.2mg;SELENIUM0.5ug

NutritarianCaesarDressing

»ChefJamesRohrbacher

SERVES6

INGREDIENTS

½cuprawcashews

6ouncesfirmsilkentofu

3largeclovesgarlic,ortotaste2mediumcelerystalks,chopped½cupwater¼cupfreshlysqueezedlemonjuice½teaspoonlow-sodiumwhitemiso

2teaspoonsDijonmustard

2pittedMedjooldatesor4DegletNoordates1teaspoonkelpgranules

2tablespoonsnutritionalyeast

Freshlygroundpeppertotaste

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

2bananas2tablespoonswalnuts

2tablespoonsraisins

¼cupfruit-flavoredvinegarorDr.Fuhrman’sRieslingReserveVinegarDIRECTIONS

Blendallingredientsinahigh-poweredblenderorfoodprocessoruntilsmoothandcreamy.

PERSERVING:CALORIES208;PROTEIN3g;CARBOHYDRATES41g;TOTALFAT5.2g;SATURATEDFAT0.6g;SODIUM10mg;FIBER3.9g;BETA-CAROTENE32ug;VITAMINC11mg;CALCIUM26mg;IRON0.9mg;FOLATE31ug;MAGNESIUM50mg;ZINC0.4mg;SELENIUM1.6ug

BlueberryPomegranateDressing

SERVES4

INGREDIENTS

2cupsfreshorfrozenblueberries,thawed½cuppomegranatejuice¼cuprawcashews¼cuprawsunflowerseeds4tablespoonsDr.Fuhrman’sWildBlueberryVinegarDIRECTIONS

Blendallingredientsinahigh-poweredblenderuntilsmoothandcreamy.

PERSERVING:CALORIES162;PROTEIN4g;CARBOHYDRATES19g;TOTALFAT8.9g;SATURATEDFAT1.3g;SODIUM5mg;FIBER3.3g;BETA-CAROTENE24ug;VITAMINC6mg;CALCIUM21mg;IRON1.5mg;FOLATE32ug;MAGNESIUM59mg;ZINC1mg;SELENIUM6.4ugResearchhasdemonstratedconsistentbenefitsofnutconsumptiononcoronaryheartdisease.Studiesshowthatsubjectsconsumingnutsregularlyhavea35

percentreducedriskofcoronaryheartdiseasecomparedtothosewhorarelyeatnutsoravoidthem.NutsreduceLDLcholesterolandcontainothercompounds

includingphytosterolsthatarehearthealthy.

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

½cuprawalmondsor¼cuprawalmondbutter

¼cupunsweetenedsoy,hemp,oralmondmilk¼cupwater

3tablespoonsunhulledsesameseeds

3dates,pitted

2clovesgarlic

½-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,orhempmilk2tablespoonsbalsamicvinegar2tablespoonslemonjuice1teaspoondrieddill

1teaspoononionpowder

½teaspoongarlicpowder

3tablespoonstomatopaste

2dates,pitted

1cucumber

¼cupfinelychoppedonion

DIRECTIONS

Inafoodprocessororhigh-poweredblender,blendthecashews,milk,vinegar,lemonjuice,dill,onionpowder,garlicpowder,tomatopaste,dates,andcucumberuntilsmooth.Transfertoasmallbowlandfoldinthefinelychoppedonion.

PERSERVING:CALORIES158;PROTEIN5g;CARBOHYDRATES19g;TOTALFAT8.7g;SATURATEDFAT1.7g;SODIUM119mg;FIBER2.4g;BETA-CAROTENE255ug;VITAMINC9mg;CALCIUM42mg;IRON2mg;FOLATE28ug;MAGNESIUM71mg;ZINC1.4mg;SELENIUM4.6ug

CreamyRoastedGarlicDressing

SERVES4

INGREDIENTS

1bulbgarlic

⅔cupunsweetenedsoy,almond,orhempmilk½cuprawalmonds2tablespoonsrawpumpkinseeds1teaspoonDijonmustard

2tablespoonsnutritionalyeast

¼cupwhitewinevinegar½teaspoonchoppedfreshthyme

DIRECTIONS

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

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

PERSERVING:CALORIES180;PROTEIN9g;CARBOHYDRATES10g;TOTALFAT12g;SATURATEDFAT1.2g;SODIUM65mg;FIBER4g;BETA-CAROTENE160ug;VITAMINC3mg;CALCIUM80mg;IRON2.7mg;FOLATE171ug;MAGNESIUM94mg;ZINC1.5mg;SELENIUM3.7ug

OrangePeanutDressing

SERVES4

INGREDIENTS

2oranges,peeledandseeded¼cupricevinegar⅛cupnaturalpeanutbutter,nosaltadded,or¼cupunsaltedpeanuts¼

cuprawcashewsor⅛cuprawcashewbutter1teaspoonBraggLiquidAminosorlow-sodiumsoysauce¼-inchpiecefreshginger,peeled¼clovegarlic

DIRECTIONS

Blendallingredientsinahigh-poweredblenderuntilsmooth.

PERSERVING:CALORIES134;PROTEIN4g;CARBOHYDRATES12g;TOTALFAT8.1g;SATURATEDFAT1.6g;SODIUM54mg;FIBER2.3g;BETA-CAROTENE47ug;VITAMINC35mg;CALCIUM34mg;IRON0.7mg;FOLATE31ug;MAGNESIUM41mg;ZINC0.7mg;SELENIUM1.7ug

PestoSaladDressing

SERVES8

INGREDIENTS

1½cupschoppedavocado5tablespoonslemonjuice

7clovesgarlic

4cupslow-sodiumvegetablejuice(Knudsen’sLow-SodiumVeryVeggieJuiceBlendisagoodchoice)No-saltItalianseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest¼cuppinenuts⅓cupfreshbasilleaves

DIRECTIONS

Blendallingredientsinafoodprocessororhigh-poweredblender.

PERSERVING:CALORIES135;PROTEIN2g;CARBOHYDRATES12g;TOTALFAT9.7g;SATURATEDFAT1.2g;SODIUM89mg;FIBER4.4g;BETA-CAROTENE1,103ug;VITAMINC43mg;CALCIUM34mg;IRON1.3mg;FOLATE69ug;MAGNESIUM40mg;ZINC0.9mg;SELENIUM1.2ugPinenutscanbeexpensivebuttheyhaveexceptionalnutritionalvalue.Theyarearichsourceofnumeroushealth-promotingantioxidantsandphytochemicals.Theycontainheart-healthyfatsandhavealsobeenshowntohelpcurband

regulateappetite.TheMediterraneanpinenuthasaparticularlyhighcontentofqualityprotein.Itcontains10gramsofproteinperouncecomparedtothe4gramsperounceprovidedbyothervarietiesofpinenuts.Thisfeaturemakesthemagoodnutritionalsupplementforathletesandgrowingchildren.Mostcommonly

availablepinenutsarecone-shapedwithadarkcolorationatthesmallerend,whereasMediterraneanpinenutsarelongerandsymmetricalatbothends.Enjoypinenutsasatoppingonyoursalad,blendedinyoursmoothie,ina

vegetablemedley,orjustbythemselves.

RussianFigDressing

SERVES2

INGREDIENTS

⅓cupno-salt-addedorlow-sodiumpastasauce⅓cuprawalmondsor3tablespoonsrawalmondbutter

2tablespoonsrawsunflowerseeds

3tablespoonsDr.Fuhrman’sBlackFigVinegar

1tablespoonraisinsordriedcurrants

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,minced1tablespoonfreshlimejuice

1tablespoonnutritionalyeast

½teaspoonchilipowderCayennepeppertotaste¼cupunsweetenedsoy,almond,orhempmilk,orasneededtoadjustconsistencyDIRECTIONS

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

1teaspoongroundceleryseeds

2½teaspoonsmarjoram,crushed2½teaspoonssummersavory,crushed

1½teaspoonsthyme,crushed1½teaspoonsdriedbasil,crushed

1teaspoongarlicpowder

Combineingredientsandkeeponhandtoseasonalltypesofrecipes.Youcanalsoaddonionpowder,oregano,chilipowder,cumin,orother

favoriteherbsandseasonings.

BlackBeanandCornSalsa

SERVES6

INGREDIENTS

1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans,drained1½cupsfrozencorn,thawed4mediumfreshtomatoes,chopped½mediumgreenbellpepper,chopped1smallonion,chopped3largegarliccloves,chopped2jalapeñopeppers,seededandchopped(addmoreorlesstoyourtastepreference)¼cupchoppedcilantro

2tablespoonsfreshlimejuice

½teaspoongroundcumin1teaspoongarlicpowder,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,seededandminced

3tablespoonschoppedcilantro

3tablespoonsfreshlimeorlemonjuice

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

2mediumavocados

¼cupyellowonions,diced⅔cupRomatomatoes,chopped1clovefreshgarlic,minced1jalapeñopepper,minced,seedsremoved

1tablespoonlemonjuice

½teaspoongroundcumin¼cupcilantro,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,drained

2teaspoonsno-salt-addedsalsa

¼cupscallions,minced1½tablespoonsredwinevinegarorDr.Fuhrman’sBloodOrangeVinegarNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest

2tablespoonsmincedredonion

½cupfinelydicedmango¼cupdicedredpepper1tablespoonfresh,mincedcilantro,forgarnish*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

Remove¼cupoftheblackbeansandsetaside.

Placeremainingbeansinablenderorfoodprocessor.Addsalsa,scallions,vinegar,andMatoZestorotherno-saltseasoningblend.Pureeuntilrelativelysmooth.Adjustseasoningstotaste.Transfertoabowlandaddthereservedblackbeans,redonion,mango,andredbellpepper.Mixwellandchillfor1hour.Garnishwithcilantro.Servewithrawvegetables.

Makes2½cups

PERSERVING:CALORIES117;PROTEIN7g;CARBOHYDRATES23g;TOTALFAT0.5g;SATURATEDFAT0.1g;SODIUM40mg;FIBER6.5g;BETA-CAROTENE926ug;VITAMINC22mg;CALCIUM28mg;IRON1.9mg;FOLATE109ug;MAGNESIUM51mg;ZINC0.8mg;SELENIUM1ug

RoastedEggplantHummus

SERVES4

INGREDIENTS

1mediumeggplant,cutinhalf,lengthwise1cupcookedgarbanzobeans*(chickpeas)or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained⅓cupwater4tablespoonsunhulledrawsesameseeds2tablespoonsfreshlemonjuice

1tablespoondriedmincedonions

4clovesgarlic,finelychoppedDashofpaprika

*Use⅓cupdriedchickpeas;seecookinginstructions.

DIRECTIONS

Bakeeggplantat350°Ffor45minutes.Letcool,thenremoveanddiscardskin.

Blendallingredients,includingbaked,peeledeggplant,inafoodprocessororhigh-poweredblenderuntilsmoothandcreamy.

Servewithassortedrawvegetables.

PERSERVING:CALORIES164;PROTEIN7g;CARBOHYDRATES24g;TOTALFAT5.8g;SATURATEDFAT0.8g;SODIUM9mg;FIBER9g;BETA-CAROTENE30ug;VITAMINC8mg;CALCIUM133mg;IRON2.9mg;FOLATE113ug;MAGNESIUM74mg;ZINC1.6mg;SELENIUM2.9ug

TuscanWhiteBeanDip

SERVES5

INGREDIENTS

1½cupscookedgreatnorthernbeans*or1(15-ounce)canno-salt-addedorlow-sodiumgreatnorthernbeans,drained¼cuppinenuts2clovesgarlic,mincedNo-saltseasoningblend,adjustedtotaste,or1½tablespoonsDr.Fuhrman’sMatoZest1tablespoonbalsamicvinegarorDr.Fuhrman’sBlackFigVinegar1tablespoonfresh,mincedrosemary¼cupunsalted,unsulfured,driedtomatoes,soakedinlukewarmwateruntilsoft(about1to2hours),thenminced*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

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

ServetoppedwithanextradrizzleofDr.Fuhrman’sBlackFigVinegarandasprinkleofpinenuts.Enjoywithrawvegetables.

Makes2½cups.

PERSERVING:CALORIES127;PROTEIN6g;CARBOHYDRATES16g;TOTALFAT5.1g;SATURATEDFAT0.4g;SODIUM71mg;FIBER4.4g;BETA-CAROTENE375ug;VITAMINC4mg;CALCIUM45mg;IRON2mg;FOLATE59ug;MAGNESIUM50mg;ZINC1mg;SELENIUM2.5ugDriedordehydratedtomatoesaddflavorandnutritionalvaluetomanydishes.Theymaybeaddeddirectlytosoupsandstews,orsoakedinwatertocoverfor30to60minutes.Includethesoakingwaterinyourrecipessinceitcontains

someofthenutrientsfromthetomatoes.Lookforunsulfuredandunsalteddriedtomatoesandunsulfureddriedfruits.

Sulfitesarecommonlyaddedtothesefoodsasapreservativeandcolorenhancer.Somepeoplearesensitivetosulfitesandrespondwithadversereactions.Sulfites

havealsobeenfoundtoaggravateasthmainchildrenandadults.

MushroomWalnutPâté

SERVES4

INGREDIENTS

8garliccloves,unpeeled(1bulb)1teaspoonchiaseeds

1cupwalnuts

½cupmincedshallots12ouncesmushrooms,chopped2tablespoonsbalsamicvinegarordrysherry1carrot,shredded¼cupchopped,freshparsley1tablespoonchopped,freshthyme½teaspoonblackpepper

DIRECTIONS

Preheattheovento350°F.Roastunpeeledgarlicinasmallbakingdishforabout20minutesoruntilsoft.Whencool,removeanddiscardskins.

Combinechiaseedswith1tablespoonofwaterandletsitforatleast10minutesuntilitformsagel.

Toastwalnutsinadrypan,stirringconstantlyuntillightlybrowned,about3to4minutes.Setaside.

Heat⅛cupwaterinalargepanandwater-sautéshallotsuntilslightlysoftened.Addmushroomsandcookuntiltenderandwaterhasevaporated.Addbalsamicvinegar,usingittoscrapeoffanybitsfromthebottomofpan.Addshreddedcarrot,parsley,thymeandblackpepperandstirtocombine.Continuetocook

untilallliquidisevaporated.

Inafoodprocessor,pulsethewalnutsuntilfinelychopped;addchiaseedgelandcontinuetoprocessuntilmixturestartstoformaball.Addmushroommixtureandroastedgarlicandpureeuntilsmooth.

Packintoseverallightlyoiledmoldsorsmallbowls.Coverandrefrigeratefor3hoursorovernight.Toserve,loosenedgeswithasharpknifeandinvertontoaplate.Servewithrawveggies.

PERSERVING:CALORIES251;PROTEIN8g;CARBOHYDRATES15g;TOTALFAT19.9g;SATURATEDFAT1.9g;SODIUM21mg;FIBER4.1g;BETA-CAROTENE1,474ug;VITAMINC12mg;CALCIUM68mg;IRON2.2mg;FOLATE60ug;MAGNESIUM65mg;ZINC1.6mg;SELENIUM10.2ug

Herbed“GoatCheese”

»ChefJamesRohrbacher

SERVES8

INGREDIENTS

24ouncesextrafirmlitesilkentofu,divided1cuprawcashews,soakedinwaterovernight⅓cupfreshlysqueezedlemonjuice1teaspoonwhitemiso

1teaspoonnutritionalyeast

½teaspoonBraggLiquidAminos1shallot,minced1tablespoonfinelychoppedfreshrosemary1tablespoonfinelychoppedfreshthyme

1tablespoonfinelychoppedfreshbasil

½teaspoondriedtarragon

DIRECTIONS

Inafoodprocessor,place18ouncesofthetofu(reserve1cup),thecashews(drained),thelemonjuice,miso,yeast,andliquidaminosandprocessuntilverysmooth.Addtheremainingtofuandpulseforafewseconds,leavingsometexture,similartofreshgoatcheese.

Transferthemixturetoabowlandstirinthemincedshallotandherbs.Coverandplaceinawarmspotinyourkitchento“age,”2to4hours,andthenrefrigerate.

Makesabout4cups.Willkeepforoneweek,refrigerated.

PERSERVING:CALORIES85;PROTEIN3g;CARBOHYDRATES9g;TOTALFAT4.7g;SATURATEDFAT0.9g;SODIUM24mg;FIBER0.3g;BETA-CAROTENE9ug;VITAMINC1mg;CALCIUM41mg;IRON1.2mg;FOLATE18ug;MAGNESIUM35mg;ZINC0.7mg;SELENIUM5.5ug

Pita/TortillaCrisps

Greatwithpesto,guacamole,orhummus.

INGREDIENTS

100%whole-graintortillasorpitabread

DIRECTIONS

Cutwhole-graintortillasorpitasintosmalltrianglesandheatuntilcrispatalowtemperature(250°F)for15minutes.Oneservingisonepitaoreightchips.

PERSERVING:CALORIES65;PROTEIN3g;CARBOHYDRATES12g;

TOTALFAT1g;SATURATEDFAT0.2g;SODIUM127mg;FIBER1.7g;CALCIUM24mg;IRON0.9mg;FOLATE31ug;MAGNESIUM14mg;ZINC0.3mg;SELENIUM7.7ugHungeristhebestsauce.Youwillenjoywhatyoueatmorewhenyoudonotovereatorsnackbetweenmealsbecausehungernaturallysensitizesyourtaste

budsforyoutogetthemostpleasurefromyournextmeal.

KaleKrinkleChips

Canbeeatenasasnackorusedasatoppingforsaladsorotherdishes.

SERVES4

INGREDIENTS

1bunchkale,toughstemsandcenterribsremoved2tablespoonsnutritionalyeast1teaspoononionpowder

1teaspoongarlicpowder

⅛teaspoonchilipowder

1tablespoonrawcashewbutter

¼cupwater

DIRECTIONS

Preheattheovento225°F.

Breakeachkaleleafintotwopieces.

Placeremainingingredientsinalargebowlandwhisktogether.Addkaleleavesandmassagethemixtureintothekale.Spreadthekaleoutonacookiesheetwithoutoverlappingthepieces.Usingparchmentpaperwillpreventstickingandmakeiteasiertoturnthepiecesover.

Bakefor45minutesoruntilcrispyanddry,tossingoccasionallytopreventburning.

PERSERVING:CALORIES46;PROTEIN2g;CARBOHYDRATES6g;TOTALFAT2.2g;SATURATEDFAT0.4g;SODIUM17mg;FIBER0.9g;BETA-CAROTENE3,282ug;VITAMINC43mg;CALCIUM52mg;IRON0.8mg;FOLATE14ug;MAGNESIUM24mg;ZINC0.4mg;SELENIUM1.1ugNutritionalyeastisadeactivatedyeastthatprovidesanuttycheesyflavor.Itisavailableinhealthfoodstoresorinthehealthfoodaisleofmanysupermarkets.Nutritionalyeastisdifferentfrombrewer’syeast,whichisaproductofthebeer-makingindustryandisverybitter.Chooseanutritionalyeastthatisnotfortifiedwithfolicacid.Therehavebeensometroublingstudiesconnectingfolicacid

supplementationwithbreast,prostate,andcolorectalcancers.

BrownCreminiGravy

SERVES8

INGREDIENTS

1mediumonion,thinlysliced6clovesgarlic,minced1cupslicedcreminiorothermushrooms3tablespoonswhole-wheatflour2teaspoonsarrowrootpowderorcornstarch2tablespoonsnutritionalyeast1tablespoonBraggLiquidAminos

2cupswater

½tablespoonbalsamicvinegar

1tablespoonfreshthymeleaves

⅛teaspoondriedsage⅛teaspoonblackpepper

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;SELENIUM3.5ugServehotoverbakedspaghettisquashorthinlyslicedstrandsofzucchinithat

havebeenlightlyboiled.

TornadoTomatoSauce

SERVES4

INGREDIENTS

1mediumredbellpepper

1jalapeñopepperSmallamountofoliveoil3cupsdicedtomatoes,freshorpackagedinBPA-freecartons4unsulfured,unsalteddriedtomatoes,soakedfor30minutesinwarmwatertocover1onion,diced2clovesgarlic,mincedFreshlygroundblackpeppertotaste2tablespoonschopped,freshbasilNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZestDIRECTIONS

Preheatthebroiler.Lightlyrubpepperswitholiveoil.Placepeppersonabakingsheetandplaceonthehighestrackintheoven.Brownpeppersonallsides,turningasneeded.Removefromtheovenandplaceinatightlysealedcontainer.Whenpeppersarecool,cutinhalf,removeanddiscardtheskinsandseeds,andchoptheremainingflesh.

Placethedicedtomatoesanddriedtomatoesalongwithsoakingwaterinablenderandpuree.

Inamediumsaucepan,sautétheonionandgarlicinafewtablespoonsofwateruntiltender,about3minutes.Addtheblackpepper,basil,MatoZestorotherno-saltseasoningblend,pureedtomatoes,andchoppedroastedpeppers.Bringtoaboil,reduceheat,cover,andsimmerforatleast30minutes.Adjustseasoningstotaste,addingalittlemoreMatoZestifdesired.

Makes4cups

PERSERVING:CALORIES71;PROTEIN9g;CARBOHYDRATES16g;TOTALFAT0.6g;SATURATEDFAT0.1g;SODIUM65mg;FIBER4.1g;BETA-CAROTENE1,806ug;VITAMINC71mg;CALCIUM37mg;IRON1.2mg;FOLATE55ug;MAGNESIUM36mg;ZINC0.6mg;SELENIUM0.5ug

BlueberryBlastSauce

Deliciousservedwithsteamedasparagus,brusselssprouts,orcabbage.

SERVES4

INGREDIENTS

2tablespoonschoppedshallots

½teaspoonchoppedgarlic2cupsblueberries,freshorfrozen2tablespoonsDr.Fuhrman’sWildBlueberryVinegar¼teaspoonthyme½cupchoppedwalnuts

DIRECTIONS

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

Stirinvinegarandthymeandsimmeruntilmixturehasasaucyconsistency,about2minutes.Removefromheatandaddchoppedwalnuts.

PERSERVING:CALORIES141;PROTEIN3g;CARBOHYDRATES12g;TOTALFAT10g;SATURATEDFAT0.9g;SODIUM2mg;FIBER3.1g;BETA-CAROTENE25ug;VITAMINC3mg;CALCIUM25mg;IRON0.8mg;FOLATE22ug;MAGNESIUM29mg;ZINC0.5mg;SELENIUM0.9ug

SesameGingerSauce

SERVES4

INGREDIENTS

⅔cupwater½cuprawtahini2tablespoonsfreshlemonjuice

1teaspoonwhitemiso

1tablespoonfinelygrated,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;SELENIUM0.2ugMisoisatraditionalJapaneseseasoningproducedbyfermentingrice,barley,

and/orsoybeanswithsaltandthefunguskoji.Theresultisathickpasteusedforsaucesandspreads,vegetabledishes,andsoup.

Thecolor,taste,texture,anddegreeofsaltinessdependupontheexactingredientsusedandthedurationofthefermentationprocess.Misorangesincolorfromwhitetobrown.Thelightervarietiesareslightlylesssaltyand

mellowerinflavor.Useonlyinsmallquantities.Misorangesinsodiumfrom180to220mgperteaspoon.

ArugulaPesto

»ExecutiveChefMartinOswald

SERVES6

INGREDIENTS

2clovesgarlic

½cupwalnuts¼cupwhitebalsamicvinegar½cupwaterNo-saltseasoningblend,adjustedtotaste,or½tablespoonDr.Fuhrman’sVegiZest½tablespoonnutritionalyeast2cupsarugula

2cupsspinach

DIRECTIONS

Addthegarlic,walnuts,vinegar,water,VegiZestorotherno-saltseasoningblend,andnutritionalyeasttoahigh-poweredblenderandblendathighspeed.Turntheblendertolowspeedandaddthearugulaandspinachandblendtoachunkyconsistency.

Youcanusethispestoasadiporitcanbeusedtofinishsoupsoranyofyourfavoritedishes.

PERSERVING:CALORIES84;PROTEIN2g;CARBOHYDRATES5g;TOTALFAT6.4g;SATURATEDFAT0.6g;SODIUM16mg;FIBER1g;BETA-CAROTENE759ug;VITAMINC5mg;CALCIUM34mg;IRON0.8mg;FOLATE35ug;MAGNESIUM29mg;ZINC0.4mg;SELENIUM0.7ug

ChefMartinOswald’sPestoTip:

ImakelargequantitiesofthispestoandusewhatevernutsorgreentopsIhaveinthehouse.Beetgreens,kohlrabigreens,andevencarrottopswillmakean

excellentpesto.

Tomakeyourown,blendtogetheryourchoiceofgreens,somevinegar,yourfavoritenuts,andsomespiceorseasoningsuchasgarlic,nutritionalyeast,orDr.

Fuhrman’sVegiZestorMatoZestseasoningblends.Youcanusepestotofinishsoupsoranyofyourfavoritedishes.

NutritarianPicklingJuice

»ChefJamesRohrbacher

Thisisanall-purposerecipeforpicklingjuice.Itworkswellwithmostvegetablesandfruitsandisenoughtocoverabout½poundofwhateveryouarepickling.

SERVES4

INGREDIENTS

2clovesgarlic,peeledandcutinhalf½teaspooncorianderseeds1smallhotchili(jalapeño,Serrano,etc.)cutinhalfandseeded⅛teaspoonwholeblackpeppercorns

1bayleaf

2cupswhitewinevinegarorchampagnevinegar(1cupofeachworkswell)

1cupdrywhitewine

1¼cupswater

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,unsalteddriedtomatoestomysalads.Justsoakthedriedtomatoesinhotwaterfor30

minutes,drain,andslice.Ifdesired,addthesoakingwatertoasaladdressingorsouprecipe.

MixedGreensandStrawberrySalad

SERVES3

INGREDIENTS

FORTHEDRESSING:¼cuprawcashewsor2tablespoonsrawcashewbutter⅓cupunsweetenedsoy,hemp,oralmondmilk1apple,peeledandsliced

2tablespoonsdriedcurrantsorraisins

FORTHESALAD:

1head(about6cups)romainelettuce

1headiceberglettuce

5ounces(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)2tablespoonsraisinsorcurrants

1tablespoonnutritionalyeast

Freshlygroundblackpepper

DIRECTIONS

Heat2tablespoonswaterinalargeskilletandsautégarlicfor1minute.Addshreddedbrusselssproutsandcookfor2to3minutes,untilwarmandslightlywilted.Addasmallamountofadditionalwaterifneededtopreventfromsticking.

Removefromtheheatandtosswithchoppedtoastedwalnuts,raisins,andnutritionalyeast.Seasonwithblackpepper.

NOTE:Toastwalnutsinasmallskilletovermediumheatfor2to3minutesuntillightlytoasted.

PERSERVING:CALORIES108;PROTEIN5g;CARBOHYDRATES14g;TOTALFAT5.2g;SATURATEDFAT0.5g;SODIUM24mg;FIBER4.7g;BETA-CAROTENE386ug;VITAMINC73mg;CALCIUM52mg;IRON2.1mg;FOLATE130ug;MAGNESIUM36mg;ZINC0.8mg;SELENIUM2.7ug

AppleBokChoySalad

SERVES4

INGREDIENTS

6cupsfinelychoppedbokchoy

1largeapple,shredded1largecarrot,shredded½cupchoppedredonion½cupunsweetenedsoy,hemp,oralmondmilk½cuprawcashewsor¼cuprawcashewbutter¼cupbalsamicvinegar¼cupraisins

1teaspoonDijonmustard

DIRECTIONS

Combinebokchoy,apple,carrot,andchoppedonioninalargebowl.

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

PERSERVING:CALORIES202;PROTEIN7g;CARBOHYDRATES26g;TOTALFAT8.9g;SATURATEDFAT1.7g;SODIUM89mg;FIBER4g;BETA-CAROTENE1,383ug;VITAMINC20mg;CALCIUM90mg;IRON2.3mg;FOLATE55ug;MAGNESIUM74mg;ZINC1.4mg;SELENIUM4.2ug

SpicedPumpkinSeedCabbageSalad

SERVES4

INGREDIENTS

FORTHEDRESSING:⅓cupunsweetenedsoy,hemp,oralmondmilk1apple,peeledandsliced⅓cuprawcashews

2tablespoonsflavoredvinegarorDr.Fuhrman’sSpicyPecanVinegar1tablespoondriedcurrants

1tablespoonunhulledrawsesameseeds

FORTHESALAD:

2cupsgratedgreencabbage1cupgratedredcabbage

1cupgratedsavoycabbage

1carrot,peeledandgrated1redbellpepper,thinlysliced¼cupdriedcurrants(omitfordiabeticandweight-lossdiets)4tablespoonsroasted,spicedpumpkinseeds(seeNote)2tablespoonsrawsunflowerseeds

1tablespoonunhulledsesameseeds

1apple,shredded¼cupchoppedparsley

DIRECTIONS

Inahigh-poweredblender,blenddressingingredientsuntilsmoothandcreamy.

Mixsaladingredientstogetherinalargebowl.Tosswithsaladdressing.Ifdesired,letmarinateovernightintherefrigeratorforasofterandmoreflavorfuldish.

NOTE:Tomakeroasted,spicedpumpkinseeds,combine2cupsrawpumpkinseeds,3tablespoonscashewbutter,½tablespoonapplecidervinegar,1

tablespoontomatosauce,andapincheachofchipotlepowder,cayennepepper,cinnamon,andcumin.Bakefor4hoursat125°F.Saveextraroastedspicedpumpkinseedsforanotheruse.

PERSERVING:CALORIES313;PROTEIN14g;CARBOHYDRATES36g;TOTALFAT16.5g;SATURATEDFAT2.8g;SODIUM51mg;FIBER7.8g;BETA-CAROTENE2,308ug;VITAMINC80mg;CALCIUM128mg;IRON5.3mg;FOLATE96ug;MAGNESIUM172mg;ZINC2.7mg;SELENIUM6.5ug

OrangeSesameMicroSalad

SERVES2

INGREDIENTS

½fennelbulb,trimmed1carrot,peeled

1celerystalk

½smallheadcabbage¼mediumredonion½smallheadcauliflower1(¾-inch)piecedaikonradish,ifdesiredforamorespicysalad1orange,juiced1orange,peeledanddiced

1tablespoonfreshlemonjuice

¼cuplightlytoastedunhulledsesameseeds

DIRECTIONS

Cutvegetablesintolargepieces.UsingtheS-bladeonafoodprocessor,filltheprocessorbowltonomorethanthree-quartersfull.

Processuntilthevegetablesarethesizeoflargeconfetti,pulsingseveraltimes.Workinbatchesifnecessary.

Combineorangejuice,dicedorange,lemonjuice,andsesameseedsandmixwithchoppedvegetables.

Rawbroccolistalks,greencabbage,beets,bellpeppers,andturnipsmayalsobeused.

NOTE:Portionintocontainersanduseforlunch.Saladwillkeepforseveraldays.Forsomethingdifferent,heataportioninthemicrowaveforaminute.

PERSERVING:CALORIES311;PROTEIN15g;CARBOHYDRATES52g;TOTALFAT9.8g;SATURATEDFAT1.4g;SODIUM174mg;FIBER17.8g;BETA-CAROTENE2,761ug;VITAMINC257mg;CALCIUM396mg;IRON5.4mg;FOLATE302ug;MAGNESIUM152mg;ZINC2.7mg;SELENIUM3.9ugOnionsofferprotectionagainstdiabetes,heartdisease,andcancer.Theycanevenlowercholesterol.Theirpowersareenhancedwheneatenraw.Chop

onions,scallions,andshallotsfinelyandusethemonyoursalads.

SuperSlaw

SERVES3

INGREDIENTS

FORTHEDRESSING:½cupsofttofu¼cupsoy,almond,orhempmilk

1tablespoonricevinegarorDr.Fuhrman’sRieslingReserveVinegar1tablespoonricevinegarorDr.Fuhrman’sSpicyPecanVinegar3dates,pitted

2teaspoonsfreshlemonjuice

¼cupchoppedpecans,lightlytoasted

FORTHESLAW:2cupsshreddedapples1cupshreddedrawcabbage1cupshreddedrawbeets

1cupshreddedrawcarrots

½cupraisinsordriedcurrants(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,toughendsremoved

½cupwater¼cupbalsamicvinegar¼cupwalnuts½cupraisins(reduceto¼cupfordiabeticandweight-lossdiets)

1teaspoonDijonmustard

2clovesgarlic,pressed2tablespoonschoppedredonion

2tablespoonspinenuts

DIRECTIONS

Placeasparagusinalargeskilletandadd½inchofwater.Bringtoaboil.Reduceheat.Coverandsimmerfor3to5minutesuntilcrisp-tender.

Drainasparagusandarrangeinashallowdish.Combinewater,vinegar,walnuts,raisins,mustard,andgarlicinafoodprocessororhigh-poweredblenderandprocessuntilsmooth.Stirinredonionandpouroverasparagus.Letstandatroomtemperaturefor1to2hoursbeforeserving.

Sprinklewithpinenutsbeforeserving.

PERSERVING:CALORIES207;PROTEIN7g;CARBOHYDRATES28g;TOTALFAT8.1g;SATURATEDFAT0.8g;SODIUM42mg;FIBER6.2g;BETA-CAROTENE1,020ug;VITAMINC14mg;CALCIUM80mg;IRON5.8mg;FOLATE128ug;MAGNESIUM63mg;ZINC1.8mg;SELENIUM5.9ugSelectasparagusspearsthatarebrightgreen,straight,firm,andbrittle.Choosestalkswithtight,compact,pointedtips.Open,wilted,orshriveledtipsindicate

stalkspasttheirprimethatwillbetoughandstringy.

MarinatedMushroomSalad

SERVES4

INGREDIENTS

2poundsmushrooms,sliced½cupwater¼cupbalsamicvinegar¼cupwalnuts¼cupraisins1teaspoonDijonmustard2clovesgarlic

2tablespoonschoppedshallot

¼cupchoppedredbellpepper1tablespooncoarselychoppedfreshthymeor1teaspoondriedthyme5ouncesbabyspinach,chopped

2ouncesarugula

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;IRON3.7mg;FOLATE188ug;MAGNESIUM98mg;ZINC1.9mg;SELENIUM22.5ug

SaladofRoastedBeetsandAsparaguswithBlackCherryVinaigrette

»ChefJamesRohrbacher

SERVES4

INGREDIENTS

½cupfruit-flavoredvinegarorDr.Fuhrman’sBlackCherryVinegar

1cupwater

2teaspoonsarrowrootpowder,dissolvedinanadditional¼cupcoldwater

4mediumredbeets

4cupssoft-texturedgreenssuchasmâcheorbabyromaine,washed20asparagusspears,cutinto1-inchdiagonalpiecesandblanchedinboilingwaterfor3to4minutes1cupHerbed“GoatCheese,”optional½cupchoppedwalnuts

2tablespoonschoppedfreshdill

Freshlygroundblackpeppertotaste

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

1cupdryquinoa

1cucumber,chopped1ripemango,peeledanddiced,or2freshpeaches,pittedandchopped2pintscherryorgrapetomatoes,halved

¼cupfreshbasilleaves,finelychopped

2tablespoonsbalsamicvinegar

1½cupscookedgarbanzobeans(chickpeas)or1(15-ounce)canlow-sodiumorno-salt-addedgarbanzobeans,drained

5ouncesmixedbabygreens

DIRECTIONS

Placequinoainafine-meshsieveandrinseundercoldwaterforafewseconds.

Inasaucepan,bring2cupswatertoaboil.Addquinoaandturndowntheheattolow.Coverandsimmergentlyuntilalltheliquidisabsorbed,about15minutes.

Inalargebowl,combinecookedquinoa,cucumber,mango,tomatoes,basil,vinegar,andchickpeas.

Serveonabedofmixedgreens.

PERSERVING:CALORIES335;PROTEIN15g;CARBOHYDRATES65g;TOTALFAT3.3g;SATURATEDFAT0.4g;SODIUM39mg;FIBER10.6g;BETA-CAROTENE596ug;VITAMINC31mg;CALCIUM173mg;IRON7.7mg;FOLATE210ug;MAGNESIUM175mg;ZINC3.2mg;SELENIUM1.4ug

ThreeBeanMangoSalad

SERVES6

INGREDIENTS

1½cupscookedcannellinibeansor1(15-ounce)canno-salt-addedor

low-sodiumcannellinibeans,drainedandrinsed1½cupscookedkidneybeansor1(15-ounce)canno-salt-addedorlow-sodiumkidneybeans,drained1½cupscookedchickpeas(garbanzobeans)or1(15-ounce)canno-salt-addedorlow-sodiumchickpeas,drained2mangoes,peeled,pitted,andcubed½redonion,finelychopped½redbellpepper,chopped½cupfinelychoppedflatleafparsley½cupwater⅓cupcidervinegar¼cuprawalmondsor⅛cuprawalmondbutter¼cupraisins

2teaspoonswholegrainmustard

½teaspoondriedoregano

10ouncesmixedgreens

DIRECTIONS

Inalargebowl,mixthebeans,mangoes,onion,bellpepper,andparsley.

Blendwater,vinegar,almonds,raisins,mustard,andoreganoinahigh-poweredblenderuntilsmooth.Adddressingtobeansandtosstocoat.

Chillbeansintherefrigeratorforseveralhours,toallowbeanstosoakuptheflavorofthedressing.

Serveontopofmixedgreens.

PERSERVING:CALORIES307;PROTEIN15g;CARBOHYDRATES55g;TOTALFAT5g;SATURATEDFAT0.5g;SODIUM44mg;FIBER12.5g;BETA-CAROTENE780ug;VITAMINC45mg;CALCIUM136mg;IRON

5.1mg;FOLATE235ug;MAGNESIUM106mg;ZINC2.3mg;SELENIUM3.9ug

WarmBraisedBelgianEndiveSaladwithRaspberryVinaigrette

»ChefJamesRohrbacher

SERVES4

INGREDIENTS

½cupfruit-flavoredvinegarorDr.Fuhrman’sRedRaspberryVinegar

1cupwater

2teaspoonsarrowrootpowder,dissolvedinanadditional¼cupcoldwater⅓cupchoppedcarrots⅓cupchoppedonions⅓cupchoppedcelery

2tablespoonswhitewine

8headsBelgianendive,cutinhalflengthwise4bloodorangesornaveloranges,pithandrindremoved,andcutinto¼-inchwheels1cupHerbed“GoatCheese”½cupchoppedblackwalnuts(orregularwalnuts)Freshlygroundblackpepper

DIRECTIONS

Tomaketheraspberryvinaigrette,bringtheRedRaspberryVinegarorotherfruit-flavoredvinegarandthecupofwatertoaboilinasmallsaucepan.Once

boiling,whiskinthearrowroot/coldwatermixtureandletboilfor2minutes,butnolonger,whiskingoccasionally.Removefromtheheatandletcooltoroomtemperature.

Inawide-bottomedsaucepan,lightlycaramelizethecarrots,onions,andceleryinthewhitewine.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-inchslices

2tablespoonsbalsamicvinegar

2mangoes,chopped,divided

10ouncesmixedbabygreens

DIRECTIONS

Combinefirstfiveingredientsinalargeziplockplasticbag.Addzucchini,onion,bellpepper,mushrooms,andvinegar.Sealandshakewelltocoat.

Lightlyoilalargenonstickskillet.Addvegetablemixtureandsautéfor5minutesoruntilvegetablesaretender,addingasmallamountofwaterifnecessarytopreventfromsticking.Add½cupofthechoppedmangoandcontinuecookingforanother2minutes.Removefromheat.

Servevegetablesonabedofmixedgreens,toppedwithremainingchoppedmango.

PERSERVING:CALORIES118;PROTEIN3g;CARBOHYDRATES28g;TOTALFAT0.7g;SATURATEDFAT0.2g;SODIUM24mg;FIBER5g;BETA-CAROTENE1,095ug;VITAMINC85mg;CALCIUM68mg;IRON1.2mg;FOLATE118ug;MAGNESIUM40mg;ZINC0.7mg;SELENIUM1.8ug

Chickpea“Tuno”Salad

»ChefJamesRohrbacher

Thiseasy-to-makemocktunasaladisdeliciousandconvenienttotaketoworkplacedontopofagreensalad.

SERVES5

INGREDIENTS

3cupscookedchickpeasor2(15-ounce)cansno-salt-addedorlow-sodiumchickpeas,drained1cuprawalmonds,preferablyblanched(seeNote)2tablespoonslemonjuice,ormoretotaste

1teaspoonkelpgranules

1(12.3-ounce)packagefirmlitesilkentofu3tablespoonswhitewineorchampagnevinegar½teaspoondrymustardpowder2tablespoonsnutritionalyeast

3teaspoonsDijonmustard

2mediumcelerystalks,diced4greenonions,minced⅓cupredbellpepper,minced¾cupfrozenpeas,thawedFreshlygroundblackpepper

DIRECTIONS

Inafoodprocessor,pulsethechickpeasandalmondsuntilcoarselychopped.Addthelemonjuiceandkelppowderandpulseafewmoretimes.Transfertoalargemixingbowl.

Placethetofu,vinegar,drymustard,yeast,andmustardinahigh-poweredblenderandblenduntilverysmooth.Addtothemixingbowlwiththechickpeamixture,alongwiththecelery,greenonions,redpepper,peas,andblackpepper.Mixthoroughly.

Coverandrefrigerateforatleast30minutestolettheflavorsminglebeforeserving.

NOTE:Almondscanbeblanchedtoremovetheskins.Insomerecipes,youmaynotwanttheskinsbecausetheywillaffectthecolorandtextureofthedish.Toblanchyourownalmonds,placetheminboilingwaterfor1minute,drain,andrinsewithcoldwater.Holdingthealmondbetweenyourthumbandfinger,squeezetoslidetheskinoff.

PERSERVING:CALORIES358;PROTEIN19g;CARBOHYDRATES37g;TOTALFAT16.2g;SATURATEDFAT1.2g;SODIUM137mg;FIBER13.1g;BETA-CAROTENE465ug;VITAMINC20mg;CALCIUM186mg;IRON4.7mg;FOLATE278ug;MAGNESIUM122mg;ZINC2.5mg;SELENIUM4.2ug

BelugaLentilEscabeche

»ExecutiveChefMartinOswald

EscabecheisadishofSpanishorigininwhichthefoodismarinatedinanacidicmixturebeforeserving.

SERVES4

INGREDIENTS

½cupwater½cupwhitebalsamicorchampagnevinegar1clovegarlic

1tablespoonfennelseeds

Pinchofchiliflakes

2parsnips,peeledandslicedverythinly1redbellpepper,seededandsliced

1cupbelugalentils,cooked

2cupsarugula

1carrot,dicedfinely1tablespoonunsulfured,driedfruit,suchasblueberries,cherries,orcurrants

2tablespoonsrawsunflowerseeds

DIRECTIONS

Combinewater,vinegar,garlic,fennelseeds,andchiliflakesinapotandbringtoaboil.Takethemixtureofftheheatandaddthethinlyslicedparsnipandredbellpepper.Coolatroomtemperaturefor1hour,thenrefrigerateandcoolforanadditionalhour.

Laytheparsnipandredpeppersaroundalargeplateandsprinklewithlentils,arugula,carrot,driedfruit,andsunflowerseeds.

PERSERVING:CALORIES154;PROTEIN6g;CARBOHYDRATES30g;TOTALFAT1.1g;SATURATEDFAT0.1g;SODIUM31mg;FIBER8.4g;BETA-CAROTENE1,409ug;VITAMINC15mg;CALCIUM84mg;IRON2.8mg;FOLATE148ug;MAGNESIUM56mg;ZINC1.2mg;SELENIUM3.2ug

WildRodeoSalad

SERVES6

INGREDIENTS

6earsofcorn,husked,or3cupsfrozencorn,thawed1½cupscookedpintobeans*or1(15-ounce)canno-salt-addedorlow-sodiumpintobeans,drained1½cupscookedblackbeans*)or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans,drained1redbellpepper,chopped5scallions,chopped½jalapeñopepper,seededandchopped2limes,juiced3tablespoonsricevinegar1teaspoongroundcumin

1tablespoonchilipowder

2clovesgarlic,minced

1teaspoonoregano

*Use½cupofeachtypeofdriedbeans;seecookinginstructions.

DIRECTIONS

Ifusingfreshcornonthecob,steamfor7minutesoruntiltender,drain,cool,andcutkernelsoffthecob.

Combinebeans,corn,pepper,andscallionsinalargebowl.Inanotherbowl,combinetheremainingingredientsandstirwelltoblendthoroughly.Pouroverbeanmixture.

PERSERVING:CALORIES212;PROTEIN11g;CARBOHYDRATES42g;TOTALFAT1.9g;SATURATEDFAT0.3g;SODIUM30mg;FIBER11.8g;BETA-CAROTENE615ug;VITAMINC42mg;CALCIUM63mg;IRON3mg;FOLATE194ug;MAGNESIUM90mg;ZINC1.4mg;SELENIUM4.1ug

TacoSaladwithGuacamoleDressing

SERVES4

INGREDIENTS

FORTHEDRESSING:1ripeavocado,peeled,pitremoved1mediumtomato,chopped½cupchoppedgreenbellpepper2greenonions,chopped

¼cupchoppedcilantro1clovegarlic,minced1tablespoonfreshlimejuice

1tablespoonnutritionalyeast

½teaspoonchilipowderCayennepeppertotaste¼cupunsweetenedsoy,almond,orhempmilk,orasneededtoadjustconsistencyFORTHESALAD:2earsofcorn,husked,or1cupfrozencorn,thawed

12ouncesromainelettuce

1redpepper,diced1greenpepper,diced½cupdicedredonion¼cupcilantroorparsley1½cupscookedblackbeans*or1(15-ounce)canlow-sodiumorno-salt-addedblackbeans,drained*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

Ifusingfreshcornonthecob,steamfor7minutesoruntiltender,drain,cool,andcutkernelsoffthecob.

Blendalldressingingredientsinapowerfulblenderuntilsmooth.

Combinesaladingredientsandtosswithdressing.

NOTE:TheSpicedSweetPotatoCornbreadgoeswellwiththissalad.

PERSERVING:CALORIES240;PROTEIN11g;CARBOHYDRATES38g;

TOTALFAT7.6g;SATURATEDFAT1.1g;SODIUM31mg;FIBER13.2g;BETA-CAROTENE4,213ug;VITAMINC118mg;CALCIUM79mg;IRON3.5mg;FOLATE292ug;MAGNESIUM91mg;ZINC1.6mg;SELENIUM1.8ug

WiltedArugulaMilanese

SERVES4

INGREDIENTS

2mediumfennelbulbs,coredandcutinto¼-inch-thickslices1largeredonion,cutinto⅛-inch-thickslices3clovesgarlic,minced½cuporangejuice,freshlysqueezed

5ouncesarugula

¼cuppinenuts,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:¼cuprawpumpkinseeds

1cupwater

¼cuplemonjuice1tablespoonplus1teaspoonno-saltseasoningblend,adjustedtotaste,orDr.Fuhrman’sMatoZest2teaspoonsDijonmustard

1teaspoonBraggLiquidAminos

½teaspoongarlicpowder4Medjoolor8regular(DegletNoor)dates,pitted

FORTHESALAD:1bunchkale,toughstemsandcenterribsremoved,finelychopped1redbellpepper,chopped1mediumonion,diced1cupfreshorfrozenandthawedcornkernels

1cupcherrytomatoes,halved1cucumber,chopped½cuppinenuts(seeNote)½cupraisinsorcurrants(omitfordiabeticorweight-lossdiets)

2tablespoonshulledhempseeds

DIRECTIONS

Bakepumpkinseedsat225°Ffor15minutesoruntillightlytoasted.Placepumpkinseedsandremainingdressingingredientsinahigh-poweredblenderandblenduntilsmooth.Addmorewaterasneededtoreachdesiredconsistency.

Placechoppedkaleinalargebowland“massage”1cupofthedressing(ormoreifdesired)intothechoppedkaleleaves.Letthekalemarinateinthedressingfor10to15minutestoallowtheflavorsofthedressingtosoakintothekaleleaves.

Addtheremainingsaladingredientstothebowlofmarinatedkaleandmixwell.

NOTE:UseMediterraneanpinenutsifavailable.Seebox.Slicedalmondsmaybesubstituted.

PERSERVING:CALORIES282;PROTEIN8g;CARBOHYDRATES42g;TOTALFAT12.6g;SATURATEDFAT1.3g;SODIUM107mg;FIBER6.5g;BETA-CAROTENE2,904ug;VITAMINC69mg;CALCIUM102mg;IRON3.3mg;FOLATE54ug;MAGNESIUM104mg;ZINC1.9mg;SELENIUM1.2ug

WarmSpicedButternutSquashSaladwithWinesapApples

»ExecutiveChefMartinOswald

SERVES4

INGREDIENTS

FORTHEDRESSING:1clovegarlic1tablespoonchoppedshallots2tablespoonsapplecidervinegar

1tablespoonDijonmustard

½cupunsweetenedapplejuiceorwater

2tablespoonsrawalmondbutter

1Medjooldateor2regulardates,pitted½cupparsley

6sageleaves

FORTHEBUTTERNUTSQUASH:

12ouncesbutternutsquash,peeledandcutinto¾-inchdice1tablespoondatesugar,optionalPinchofgroundcinnamonPinchofgroundclovesPinchofgroundallspicePinchofcayenne½cupunsweetenedapplejuice

FORTHESALAD:

4tablespoonsrawpumpkinseeds

2apples(Winesaporotherlocalapple),diced2tablespoonschopped,driedapples2tablespoonsredonions,sliced3cupsspinach,sliced3cupskale,slicedverythinly

DIRECTIONS

Combinedressingingredientsinahigh-poweredblender.Blendathighspeed

untilcombined.

Preheattheovento350°F.

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

Whilethesquashisroasting,combinepumpkinseeds,apples,driedapples,onions,spinach,andkaleinabowl.

Removesquashfromtheovenandcombinewithdressing.Pouroverthesalad,mixtocombine,andserveimmediately.

PERSERVING:CALORIES271;PROTEIN9g;CARBOHYDRATES45g;TOTALFAT9.4g;SATURATEDFAT1.3g;SODIUM147mg;FIBER6.1g;BETA-CAROTENE9,915ug;VITAMINC99mg;CALCIUM185mg;IRON4.6mg;FOLATE107ug;MAGNESIUM146mg;ZINC1.7mg;SELENIUM1.9ugThissaladshineswithallthegreatproducethefallseasonhastooffer.When

cookingthebutternutsquashpieces,youwanttolightlybrownthemonallsidestoreleasetheirnaturalsugar;alsoastheyturncolor,checkrepeatedlyfor

donenessbypokingthemwithaforkorknife.Alittleresistancewheninsertingtheforkwillguaranteeagood“bite”andlotsofsmilingfaces.Inplaceofbutternutsquashyoucanusesweetpotatoes,parsnip,delicatasquash,acorn

squash,orbuttercupsquash.

Ginger-PoachedButternutSquashSaladwithWarmGingerRaisinDressing

»ChefJackHunt

Theleftoverbrothcanbesavedforadelicioussoupthenextday!

SERVES4

INGREDIENTS

3cupslow-sodiumorno-salt-addedvegetablestock½bunchcelery,washed,trimmed,anddiced½yellowonion,trimmed,peeled,anddiced1redFresnochiliorjalapeño¼cupfinelymincedginger½largebutternutsquash,washed,peeled,andcutinto1-inchhalf-moons

2tablespoonsricewinevinegar

¼cupraisinsorotherunsulfureddriedfruit½bunchdino/lacinatokale,de-stemmed,washed,andfinelychopped

1cupbeansprouts

½pintcherrytomatoes1cupbasilandmintleaves

2tablespoonschoppedgarlic

¼cuprawcashews,lightlytoasted,coarselychopped

DIRECTIONS

Placevegetablestockinahigh-sidedpotandaddcelery,onion,garlic,chili,andginger.Bringtoaboil,thenreducetoaverylowsimmer(under180°F).Simmerfor5minutes,thenaddthebutternutsquash.Placealidonthepotandpoachslowlyfor20to30minutes.Removesquashwithaslottedspoon,placeonaplate,andkeepwarm.Reservethebrothandremainingcookedvegetables.

Pour½cupofthebrothintoasmallbowlandaddthericewinevinegarandraisinstoallowtheraisinstoplumpandabsorbsomebroth.

Placethekale,sprouts,tomatoes,herbs,and½cupofcookedvegetables(fromthebroth)intoalargemixingbowl.

Pureetheraisinmixturewithanimmersionblenderorhigh-poweredblender.Adddesiredamounttokalesalad.

Placethesaladonlargeplates,topwiththepoachedsquash,andgarnishwithcashews.

PERSERVING:CALORIES268;PROTEIN13g;CARBOHYDRATES49g;TOTALFAT6.2g;SATURATEDFAT1.2g;SODIUM110mg;FIBER7.7g;BETA-CAROTENE13,358ug;VITAMINC110mg;CALCIUM227mg;IRON4.3mg;FOLATE129ug;MAGNESIUM146mg;ZINC1.6mg;SELENIUM3.9ug

Chewinggreenvegetablesverywellreleasesmoreoftheiranticancercompounds.Ifyoumixsomerawcabbage,kale,arugula,orwatercressinyoursaladandchewwell,itwillactuallyincreasethenutrientsreleasedfromthe

cookedgreensyouconsumeinthesamemeal.

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-sodium

vegetablebrothisalsousedinsomesouprecipes.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,chopped

1cupfinelychoppedscallions

4carrots,chopped2stalkscelery,chopped2cupsmushrooms,chopped2mediumtomatoes,chopped3clovesgarlic,peeledandhalvedcrosswise3bayleaves

1cupchoppedfreshdill

½cupchoppedfreshparsley6wholeblackpeppercorns1teaspoondriedoregano

14cupswater

DIRECTIONS

Placeallingredientsinalargepotandbringtoaboil.Reduceheatandsimmerforatleast1hour.Skimanddiscardanyfoamfromsurface.

Strainthebroth,discardthebayleaves,butreservethevegetablestoeatseparatelyorpureethemandusetothickensoupsorsauces.

Useinsouprecipesinsteadofstore-boughtvegetablebroth.Canbefrozeninsmallcontainers;willkeepfrozenuptosixmonths.

PERSERVING:CALORIES43;PROTEIN3g;CARBOHYDRATES9g;TOTALFAT0.3g;SATURATEDFAT0.1g;SODIUM49mg;FIBER2.8g;BETA-CAROTENE3,178ug;VITAMINC20mg;CALCIUM57mg;IRON1mg;FOLATE33ug;MAGNESIUM23mg;ZINC0.4mg;SELENIUM2.7ug

AcornSquashStewwithBrusselsSprouts

SERVES4

INGREDIENTS

1smallonion,chopped6clovesgarlic,minced1smallfennelbulb,trimmed,cored,andthinlysliced2cupsacornsquash,peeledandcutinto¾-inchpieces8ouncesbrusselssprouts,trimmedandhalved4cupslow-sodiumorno-salt-addedvegetablebroth2tablespoonsfreshsage,crushed1tablespoonfreshrosemary,crushed,or1teaspoondriedrosemary,crushed1apple,coredandcoarselychopped6dried,unsulfuredapricots,finelychopped1½cupscookedredkidneybeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained1tablespoonsherryvinegarorbalsamicvinegarFreshlygroundpeppertotaste

*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

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

Addappleandapricots.Cookcovered,about5minutesmoreorjustuntilbrusselssproutsaretender.Addbeansandvinegarandheatthrough.Seasonwithpepper.

PERSERVING:CALORIES246;PROTEIN15g;CARBOHYDRATES48g;TOTALFAT2.3g;SATURATEDFAT0.6g;SODIUM124mg;FIBER11.8g;BETA-CAROTENE532ug;VITAMINC69mg;CALCIUM126mg;IRON4.5mg;FOLATE156ug;MAGNESIUM86mg;ZINC1.5mg;SELENIUM3.4ugMakeavegetable-beansoupontheweekendandyoucanuseitforlunchevery

dayforthewholeweek.

BlackForestCreamofMushroomSoup

SERVES5

INGREDIENTS

2poundsmixed,freshmushrooms(button,shiitake,cremini),sliced¼inchthick2clovesgarlic,mincedorpressed

2teaspoonsherbesdeProvence

5cupscarrotjuice(5poundscarrots,juiced)3cupsunsweetenedhemp,soy,oralmondmilk,divided2carrots,coarselychopped2mediumonions,chopped

¾cupfreshorfrozencornkernels

1cupchoppedcelery

3leeks,cutin½-inch-thickroundsNo-saltseasoningblend,adjustedtotaste,or¼cupDr.Fuhrman’sVegiZest¼cuprawcashews1tablespoonfreshlemonjuice1tablespoonchoppedfreshthyme

2teaspoonschoppedfreshrosemary

3cupscookedwhitebeans*(northern,navy,cannellini)or2(15-ounce)cansno-salt-addedorlow-sodiumwhitebeans,drained

5ouncesbabyspinach

¼cupchoppedfreshparsley,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,coarselychopped

1cupcoarselychoppedcelery

1onion,chopped4clovesgarlic,minced2teaspoonsMrs.Dashno-saltseasoningblendor2tablespoonsDr.Fuhrman’sVegiZest2cupscarrotjuice(2poundscarrots,juiced)

4cupswater

½teaspoonnutmeg½cuprawcashews½cuppinenuts(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;SELENIUM12.2ug

“Cheesy”KaleSoup

SERVES4

INGREDIENTS

½cupyellowsplitpeas1onion,chopped1cupmushrooms,sliced2cupscarrotjuice(2poundscarrots,juiced)15ouncesno-salt-addedorlow-sodiumtomatosauce1½poundskale,toughstemsandcenterribsremovedandleavescoarselychopped½cuprawcashewbutter

2tablespoonsnutritionalyeast

DIRECTIONS

Inapressurecooker,coveryellowsplitpeaswithabout2½cupswaterandcookonhighpressurefor6to8minutes.

Addremainingingredientsexceptcashewbutterandnutritionalyeastandcookonhighpressurefor1minute.Releasepressureandblendsoupwithcashew

butter.

Sprinklewithnutritionalyeastbeforeserving.

TOMAKEWITHOUTAPRESSURECOOKER:

Precookthesplitpeasuntilsoft.

Combinecookedsplitpeaswithallremainingingredientsexceptcashewbutterandnutritionalyeast.Bringtoaboil,reduceheat,andsimmeruntilkaleistender(about15minutes).Addwaterasneededtoachievedesiredconsistency.Stirincashewbutter.Sprinklewithnutritionalyeastbeforeserving.

PERSERVING:CALORIES363;PROTEIN18g;CARBOHYDRATES58g;TOTALFAT9.9g;SATURATEDFAT1.8g;SODIUM127mg;FIBER13g;BETA-CAROTENE26,913ug;VITAMINC231mg;CALCIUM300mg;IRON6.3mg;FOLATE148ug;MAGNESIUM168mg;ZINC2.9mg;SELENIUM7.5ug

ChunkySweetPotatoStew

SERVES2

INGREDIENTS

1onion,thicklysliced2largegarliccloves,chopped1½cupsstewedtomatoeswithjuice1largesweetpotato,peeledandcutinto½-inchpieces1cupcooked*orcannedno-salt-addedorlow-sodiumgarbanzobeans(chickpeas)orwhitekidneybeans¾teaspoondriedrosemary1mediumzucchini,cutinto½-inch-thickrounds1teaspoonMrs.Dashno-saltseasoning

*Use⅓cupdriedbeans;seebeancookinginstructions.

DIRECTIONS

Inasautépan,heat2tablespoonswater.Addtheonionandwater-sautéabout5minutes,untilslightlysoftened,separatingslicesintorings.Addgarlicandcook1minute.Addwaterasnecessarytopreventfromscorching.

Mixinstewedtomatoeswithjuice,sweetpotato,garbanzobeans,androsemary.Bringmixturetoasimmer,stirringoccasionally.Coverandcook5minutes.Addzucchini.Coverandcookuntilsweetpotatoesaretender,about15minutes,stirringoccasionally.SeasonwithMrs.Dash.

NOTE:Tomakehomemadestewedtomatoes:Placewholetomatoesinboilingwaterfor1minuteandthenimmediatelytransfertocoldwater.Peelandquartertomatoes,andplaceinalargesaucepan.Slowlysimmeroverlowheatfor20to30minutes,stirringoccasionallytopreventburning.

PERSERVING:CALORIES253;PROTEIN9g;CARBOHYDRATES50g;TOTALFAT3.6g;SATURATEDFAT0.6g;SODIUM392mg;FIBER7.9g;BETA-CAROTENE6,686ug;VITAMINC51mg;CALCIUM120mg;IRON3.3mg;FOLATE150ug;MAGNESIUM80mg;ZINC1.5mg;SELENIUM4ug

QuickCornandBeanMedley

SERVES5

INGREDIENTS

2cupsfreshorfrozencorn

1½cupscookedgreatnorthernorcannellinibeans*or1(15-ounce)canlow-sodiumorno-salt-addedwhitebeans,drained1½cupscookedkidneybeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained1redbellpepper,diced1mediumcarrot,diced

1largeonion,diced2clovesgarlic,chopped1mediumpotato,peeledanddiced

3cupswater

No-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest

2teaspoonsdulse

1teaspoonno-salt-addedMrs.Dashseasoning,ortotaste1teaspoonherbesdeProvence

14ouncesbabyspinach

*Use½cupofeachtypeofdriedbeans;seebeancookinginstructions.

DIRECTIONS

Addallingredients,exceptspinach,toasouppot.Bringtoaboil.Reduceheat,cover,andsimmerfor20minutesoruntilvegetablesaretender.Addspinachandcookforanadditional5minutesoruntilthespinachiswilted.

TOMAKEINACROCKPOT:

Placeallingredients,exceptforspinach,inacrockpotandcookonlowfor8hoursorhighfor4hours.Addthespinachtowilt30minutesbeforedone.

PERSERVING:CALORIES316;PROTEIN19g;CARBOHYDRATES63g;TOTALFAT1.8g;SATURATEDFAT0.3g;SODIUM123mg;FIBER15.1g;BETA-CAROTENE8,014ug;VITAMINC81mg;CALCIUM201mg;IRON6.8mg;FOLATE399ug;MAGNESIUM170mg;ZINC2.3mg;SELENIUM

5.5ugDulseisedibleseaweedthatisdriedandpowdered.Itcanbeusedasacondimenttolendsomespiceandsaltyflavortosoupsandstews.

CreamofAsparagusSoup

SERVES4

INGREDIENTS

1poundfreshasparagus,choppedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest2cupswater

1tablespoonBraggLiquidAminos

1cupunsweetenedsoy,almond,orhempmilk¼cuprawcashews¼cuprawalmonds

4pitteddates

Choppedfreshcilantro,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),chopped

1teaspoondriedbasil

½teaspoondriedthyme½teaspoondriedoregano4cupsno-salt-addedorlow-sodiumvegetablebroth¼cuprawcashewsor⅛cuprawcashewbutter2cupscornkernels(seeNote)

4cupsbabyspinach

¼teaspoonblackpepper,ortotaste

DIRECTIONS

Addonion,garlic,zucchini,basil,thyme,oregano,andvegetablebrothtoalargesouppot.Bringtoaboil,reduceheat,andsimmerfor25minutesoruntilzucchiniistender.

Pourintoafoodprocessororhigh-poweredblender(inbatches,ifnecessary),addthecashews,andblenduntilsmoothandcreamy.

Returnsouptothepot,addcornandbabyspinach,bringtoasimmer,andcookuntilspinachiswilted.Addwaterifneededtoadjustconsistency.SeasonwithblackpepperNOTE:Usefreshordefrostedfrozencornkernels.Ifusingfreshcorn,boil2earsofcornuntiltender,about4minutes.Cutkernelsfromcobswithasharpknife.

PERSERVING:CALORIES195;PROTEIN10g;CARBOHYDRATES33g;TOTALFAT5.4g;SATURATEDFAT1.1g;SODIUM431mg;FIBER6.9g;BETA-CAROTENE1,981ug;VITAMINC72mg;CALCIUM102mg;IRON3.3mg;FOLATE165ug;MAGNESIUM105mg;ZINC1.8mg;SELENIUM2.7ug

Dr.Fuhrman’sFamousAnticancerSoup

SERVES10

INGREDIENTS

1cupdriedsplitpeasandbeans

4cupswater

6–10mediumzucchini5poundscarrots,juiced(5–6cupsjuice;seeNote)2bunchescelery,juiced(2cupsjuice;seeNote)2tablespoonsDr.Fuhrman’sVegiZest1teaspoonMrs.Dashno-saltseasoning4mediumonions,chopped

3leekstalks,coarselychopped2buncheskale,collardgreens,orothergreens,toughstemsandcenterribsremoved

1cuprawcashews

2½cupsfreshmushrooms(shiitake,cremini,and/orwhite),choppedDIRECTIONS

Placethesplitpeas,beans,andwaterinaverylargepotoverlowheat.Bringtoaboil,reduceheat,andsimmer.Addthezucchiniwholetothepot.Addthecarrotjuice,celeryjuice,VegiZest,andMrs.Dash.

Puttheonions,leeks,andkaleinablenderandblendwithalittlebitofthesoupliquid.Pourthismixtureintothesouppot.

Removethesoftenedzucchiniwithtongsandblendthemintheblenderwiththecashewsuntilcreamy.Pourthismixturebackintothesouppot.Addthemushroomsandcontinuetosimmerthebeansuntilsoft,about2hourstotalcookingtime.

NOTE:Usefreshlyjuicedorganiccarrotsandcelerytomaximizetheflavorofthissoup.

PERSERVING:CALORIES322;PROTEIN16g;CARBOHYDRATES56g;TOTALFAT7.4g;SATURATEDFAT1.3g;SODIUM130mg;FIBER12g;BETA-CAROTENE24,498ug;VITAMINC165mg;CALCIUM236mg;IRON5.6mg;FOLATE174ug;MAGNESIUM162mg;ZINC2.8mg;SELENIUM7.8ug

UkrainianSweetandSourCabbageSoup

SERVES4

INGREDIENTS

4–6unsulfuredprunes,pitted(reduceto3prunesfordiabeticorweight-lossdiets)2GrannySmithapples,coredandquartered5cupswater,divided1largeonion,chopped

1cupchoppedcarrots

2cupsunsweetenedsoy,hemp,oralmondmilk¼cupdriedsplitpeas¼cuphulledbarley½headcabbage,coarselychopped1teaspoondriedbasil

1teaspoondriedoregano

½teaspoondriedthymeBlackpeppertotaste

3tablespoonslemonjuice

½cuprawwalnuts,toastedthenfinelychopped

1teaspooncarawayseeds

DIRECTIONS

Blendtheprunes,apples,and2cupsofthewaterinahigh-poweredblenderuntilsmoothandcreamy.

Addtoalargesouppotalongwiththeremainingwater,onion,carrots,nondairymilk,splitpeas,barley,cabbage,basil,oregano,thyme,andblackpepper.Bringtoaboil,reduceheat,cover,andsimmerfor1hour.

Stirinlemonjuice,choppedwalnuts,andcarawayseeds.

PERSERVING:CALORIES363;PROTEIN18g;CARBOHYDRATES55g;TOTALFAT12.8g;SATURATEDFAT1.4g;SODIUM122mg;FIBER14.7g;BETA-CAROTENE3,125ug;VITAMINC55mg;CALCIUM164mg;IRON4mg;FOLATE134ug;MAGNESIUM117mg;ZINC2.1mg;SELENIUM11.7ug

FrenchMintedPeaSoup

SERVES3

INGREDIENTS

10ouncesfrozengreenpeas

1smallonion,chopped1clovegarlic,chopped1bunchfreshmintleaves(saveafewleavesforgarnish)No-saltseasoningblend,adjustedtotaste,or3tablespoonsDr.Fuhrman’sVegiZest

3cupswater

3dates,pitted½cuprawcashewsor¼cuprawcashewbutter½tablespoonSpikeno-saltseasoning,orotherno-saltseasoningtotaste

4teaspoonsfreshlemonjuice

4cupsshreddedromainelettuceorchoppedbabyspinach

2tablespoonsfreshsnippedchives

DIRECTIONS

Simmerpeas,onions,garlic,mint,andVegiZestorotherno-saltseasoningblendinwaterforabout7minutes.

Pourpeamixtureintoahigh-poweredblenderorfoodprocessor.Adddates,cashews,no-saltseasoning,andlemonjuice.Blenduntilsmoothandcreamy.

Addlettuceorspinachandletitwiltinhotliquid.

Pourintobowlsandgarnishwithchivesandmintleaves.

PERSERVING:CALORIES301;PROTEIN14g;CARBOHYDRATES44g;TOTALFAT10.4g;SATURATEDFAT1.8g;SODIUM180mg;FIBER10.1g;BETA-CAROTENE5,661ug;VITAMINC54mg;CALCIUM150mg;IRON8.4mg;FOLATE219ug;MAGNESIUM134mg;ZINC2.7mg;SELENIUM7.2ug

GoldenAustrianCauliflowerCreamSoup

SERVES4

INGREDIENTS

1headcauliflower,cutintopieces3carrots,coarselychopped

1cupcoarselychoppedcelery

2leeks,coarselychopped2clovesgarlic,mincedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.

Fuhrman’sVegiZest2cupscarrotjuice(2poundscarrots,juiced)

4cupswater

½teaspoonnutmeg1cuprawcashewsor½cuprawcashewbutter5cupschoppedkaleleavesorbabyspinach

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;IRON5.8mg;FOLATE233ug;MAGNESIUM182mg;ZINC3mg;SELENIUM6.8ug

JuicingTip:

Onepoundofcarrotswillgiveyouabout8ouncesofcarrotjuice.Useorganiccarrotsforthebestflavor.

CruciferousVegetableStew

SERVES10

INGREDIENTS

4cupswater

2½cupscarrotjuice(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.Dashseasoning¼cupchoppedfreshparsley

1cupbroccolisprouts

DIRECTIONS

Placealltheingredientsexcepttheparsleyandsproutsinaverylargesouppot.Coverandbringtoasimmer,cookinguntiltheadzukibeansaretender,about90minutes.

Inafoodprocessororhigh-poweredblender,blendone-quarterofthesoupuntilsmooth.Returntothesouppotandstirintheparsleyandbroccolisprouts.

PERSERVING:CALORIES313;PROTEIN18g;CARBOHYDRATES64g;TOTALFAT1.4g;SATURATEDFAT0.2g;SODIUM263mg;FIBER15.6g;BETA-CAROTENE26,932ug;VITAMINC114mg;CALCIUM202mg;IRON5mg;FOLATE294ug;MAGNESIUM105mg;ZINC2.4mg;SELENIUM6.6ug

Cruciferousvegetablesarenotonlythemostpowerfulanticancerfoodsinexistence;theyarealsothemostmicronutrient-denseofallvegetables.Trytoeat

twoservingsofcruciferousvegetablesdaily.

TheCruciferousVegetablesAre:

ArugulaBokchoyBroccoli

BroccolirabeBrusselssprouts

CabbageCauliflowerCollardgreensHorseradish

KaleKohlrabi

MustardgreensRadishes

RedcabbageRutabagaleafSwisschardTurnipgreensWatercress

VeryVeggieStew

»TaliaFuhrman

ThefirsttimeImadethisstew,itwasgoneinaday.Mywholefamilydevouredit!It’ssuperhealthy,withinterestingsubtleflavors.

SERVES6

INGREDIENTS

5plumtomatoes,quartered3teaspoonsoliveoil,divided3clovesgarlic,minced1largewhiteonion,chopped1teaspooncinnamon

1teaspooncoriander

1zucchini,chopped1yellowsummersquash,chopped1redbellpepper,chopped3carrots,peeledandchopped

1cupshiitakemushrooms

1½cupscookedkidneyorotherbeans*or1(15-ounce)canlow-sodiumorno-salt-addedbeans,drained2tablespoonsfreshparsley,minced

1tablespoonlemonjuice

½teaspoongarlicpowder½teaspoononionpowderNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest½teaspoonMrs.Dashorblackpeppertotaste¼cuptoastedrawalmonds,chopped(seeboxonnextpage)

*Use½cupdriedbeans;seebeancookinginstructions.

DIRECTIONS

Preheattheovento475°F.

Placetomatoesonanonstickbakingpanandtosswith1teaspoonoliveoil.Bakefor20minutes,untiltomatoesaresoftandbeginningtobrown.Removefromoven,cool,andchopcoarsely.Setaside.

Inalargepotoverlowheat,addgarlic,onion,2teaspoonsoliveoil,and1tablespoonwater.Cookuntilonionsaretranslucent,about5to8minutes.Stirincinnamonandcorianderandheatforanotherfewminutes.Addzucchini,yellowsquash,redpepper,parsley,carrots,andmushroomsandcookfor8to10minutes.Addwaterasneeded.Stirinroastedtomatoesandbeansandcontinuetocookovermediumheatfor20minutes,checkingandstirringoften.Addwaterandadjustheatasneeded.Addlemonjuice,garlicpowder,onionpowder,MatoZestorotherno-saltseasoningblend,andblackpepper.(Addseasoningsgraduallyandadjustspicelevelstoyourliking.)Cookforanotherfewminutesandremovefromheat.Letsitfor30minutes.Stirinchoppedalmondsbeforeserving.

PERSERVING:CALORIES146;PROTEIN11g;CARBOHYDRATES25g;TOTALFAT3.1g;SATURATEDFAT0.4g;SODIUM42mg;FIBER7.1g;BETA-CAROTENE3,769ug;VITAMINC59mg;CALCIUM63mg;IRON2.2mg;FOLATE116ug;MAGNESIUM53mg;ZINC1.1mg;SELENIUM2.5ugGivingrawnutsandseedsalighttoastintheovenenhancesflavoranddoesnotdestroyfoodvalueornutrients.Bakewholenutsina250°Fovenforabout20

minutes,stirringoccasionallyuntiltheyareverylightlybrowned.

PersianChickpeaStew

SERVES4

INGREDIENTS

1largeeggplant,choppedinto¾-inchpieces

2mediumredbellpeppers,coarselychopped1largeonion,chopped4mediumzucchini,choppedinto¾-inchpieces1cupno-salt-addedorlow-sodiumpastasauce2–4clovesgarlic,chopped½teaspooncinnamon½teaspoongroundcoriander½teaspoonturmeric1cupcarrotjuice(1poundcarrots,juiced)½cupwater1½cupscookedgarbanzobeans*(chickpeas)or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained⅓cupfreshparsley,chopped

12ouncesfreshspinach

*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

Sautéeggplant,peppers,andonioninasmallamountofwater,covered,for5minutes,stirringoccasionally.Addzucchini,cover,andcookanadditional3minutes.Addthepastasauce,garlic,cinnamon,coriander,turmeric,carrotjuice,water,andgarbanzobeans.Coverandcookoverlowheat25minutes,oruntileggplantistender.

Addhalftheparsleyandsimmer30seconds.Tasteandadjustseasonings.Stirinremainingparsleyandspinach.Spinachwillwiltinhotstew.

NOTE:Maybeservedhotoratroomtemperature.

PERSERVING:CALORIES312;PROTEIN15g;CARBOHYDRATES58g;TOTALFAT5.9g;SATURATEDFAT0.8g;SODIUM147mg;FIBER15.8g;BETA-CAROTENE12,282ug;VITAMINC159mg;CALCIUM210mg;IRON

6.6mg;FOLATE409ug;MAGNESIUM186mg;ZINC2.7mg;SELENIUM5.4ug

ShiitakePortobelloStew

SERVES4

INGREDIENTS

1largeonion,dicedinto½-inchpieces1redbellpepper,seededandthinlysliced

2teaspoonschoppedfreshrosemary

No-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest⅛teaspooncrushedredpepperflakes1poundportobellomushrooms,sliced⅜inchthick1poundshiitakemushrooms,sliced2clovesgarlic,minced

3tablespoonstomatopaste

4cupslow-sodiumorno-salt-addedmushroomorvegetablebroth

1tablespoonsherryvinegar

2tablespoonsfreshparsleyortarragon,chopped

DIRECTIONS

Water-sautétheonion,bellpepper,androsemary,stirringoccasionallyuntiltender,about8minutes.SeasonwithMatoZestorotherno-saltseasoningblend

andredpepperflakes.

Addthemushroomsandsautéuntiltenderandjuicy,about5minutes.Addthegarlic,tomatopaste,vegetablebroth,andsherryvinegar.Simmeroverlowheatfor15minutes.Garnishwithparsleyortarragon.

PERSERVING:CALORIES124;PROTEIN9g;CARBOHYDRATES17g;TOTALFAT1.7g;SATURATEDFAT0.1g;SODIUM139mg;FIBER4g;BETA-CAROTENE1,289ug;VITAMINC53mg;CALCIUM35mg;IRON2.2mg;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,stemsremoved

1teaspoonherbesdeProvence

Blackpeppertotaste

*Use1cupdriedbeans;seebeancookinginstructions.

DIRECTIONS

Heat⅛cupwaterinasouppot.Addleeks,carrot,andgarlicandwater-sauté

untiltender,about3minutes.Addmushroomsandcookanadditional3minutesoruntilmushroomjuicesarereleased.Addvegetablebroth,beans,watercress,andherbesdeProvenceandsimmerfor15minutes.

Ladlehalfofthesoupintoafoodprocessororhigh-poweredblenderandpureeuntilsmooth.Returntopot.Seasonwithpepper.

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

PERSERVING:CALORIES284;PROTEIN23g;CARBOHYDRATES47g;TOTALFAT3.3g;SATURATEDFAT0.9g;SODIUM173mg;FIBER12.4g;BETA-CAROTENE5,434ug;VITAMINC30mg;CALCIUM204mg;IRON5.1mg;FOLATE188ug;MAGNESIUM104mg;ZINC2.1mg;SELENIUM13.3ug

TomatoBisque

SERVES4

INGREDIENTS

3cupscarrotjuice(3poundscarrots,juiced)1½poundsfreshtomatoes,choppedor1(26-ounce)BPA-freecartonno-salt-addedchoppedtomatoes¼cupunsalted,unsulfureddriedtomatoes,chopped2celerystalks,chopped1smallonion,chopped1leek,chopped1largeshallot,chopped3clovesgarlic,choppedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest1teaspoondriedthyme,crumbled

1smallbayleaf

½cuprawalmonds¼cuphempseeds¼cupchoppedfreshbasil

5ouncesbabyspinach

DIRECTIONS

Inalargesaucepan,addallingredientsexceptthealmonds,hempseeds,basil,andspinach.Simmerfor30minutes.Discardthebayleaf.

Remove2cupsofthevegetableswithaslottedspoonandsetaside.Pureetheremainingsoupwiththealmondsandhempseedsinahigh-poweredblenderuntilsmooth.Returnthepureedsoupalongwiththereservedvegetablestothepot.Stirinthebasilandspinachandheatuntilspinachiswilted.

PERSERVING:CALORIES300;PROTEIN16g;CARBOHYDRATES43g;TOTALFAT12g;SATURATEDFAT1g;SODIUM208mg;FIBER10g;BETA-CAROTENE20,201ug;VITAMINC58mg;CALCIUM211mg;IRON4.9mg;FOLATE147ug;MAGNESIUM148mg;ZINC1.8mg;SELENIUM3ugTostorefreshbasil,placestemsinaglasswith1inchofwaterandstoreatroomtemperature.Ifyouchangethewaterdaily,thebasilwillstayfreshforseveral

days.

ThreeSistersHarvestStew

SERVES4

INGREDIENTS

1mediumonion,chopped2clovesgarlic,chopped1jalapeñochili,seededandminced1½cupscookedkidneyorpintobeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained½cupgreenbellpepper,cutintostrips½cupredbellpepper,cutintostrips

2cupscornkernels

2cupslow-sodiumorno-salt-addedvegetablestock3cupschoppedacorn,butternut,orcarnivalsquash,peeledandcutinto¾-inchchunks

1teaspoongroundcumin

1½cupsdicedtomatoes,freshorpackagedinBPA-freecartons

1teaspoondriedoregano

⅛teaspoongroundpepper

5ouncesspinach

¼cuprawpumpkinseeds,lightlytoasted

*Use½cupdriedbeans;seebeancookinginstructions.

DIRECTIONS

Heat2tablespoonswaterinasouppot,addtheonion,andsautéuntiltender.Addthegarlicandjalapeñoandcontinuetosautéforanadditionalminute.

Addremainingingredientsexceptspinachandpumpkinseeds.Bringtoaboil,reduceheat,andsimmeruntilallthevegetablesaretender,about25minutes.Addadditionalvegetablebrothifneededtoadjustconsistency.Stirinspinachandheatuntilwilted.

Servetoppedwithtoastedpumpkinseeds.

PERSERVING:CALORIES378;PROTEIN22g;CARBOHYDRATES66g;TOTALFAT8g;SATURATEDFAT1.7g;CHOLESTEROL8.4mg;SODIUM86mg;FIBER11.8g;BETA-CAROTENE4,406ug;VITAMINC108mg;CALCIUM141mg;IRON6.1mg;FOLATE258ug;MAGNESIUM173mg;ZINC3.3mg;SELENIUM9.2ugInNativeAmericanmythology,squash,corn,andbeansareknownasthe“threesisters.”Interplantingcorn,beans,andsquashinthesamemoundsenhancestheirgrowthandwaswidespreadamongAmericanIndianfarmingsocieties.Cornactsasatrellisforclimbingbeans,whichnourishthesoilwithnitrogen,

andsquashvinesshadetheshallowcornandbeanroots.

Too-Busy-To-CookVegetableBeanSoup

SERVES6

INGREDIENTS

3cupsfrozencorn,thawed,divided2cupsunsweetenedsoy,hemp,oralmondmilk4cupsfrozenchoppedkale2cupsfrozenchoppedbroccoli2cupsfrozenorientalvegetables

2cupscarrotjuice

3cupscookedbeans*or2(15-ounce)canslow-sodiumorno-salt-addedbeansNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest*Use1cupdriedbeans;seebeancookinginstructions.

DIRECTIONS

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

Tomakeanextracreamyversionofthisrecipe,blendhalfofthecookedsoupuntilcreamyandaddbacktothepot.

PERSERVING:CALORIES323;PROTEIN19g;CARBOHYDRATES61g;TOTALFAT3.4g;SATURATEDFAT0.5g;SODIUM126mg;FIBER15.5g;BETA-CAROTENE8,373ug;VITAMINC66mg;CALCIUM181mg;IRON4.9mg;FOLATE230ug;MAGNESIUM135mg;ZINC2.3mg;SELENIUM8ug

Thelongestlivedsocietiesintheworldeatbeansalmosteveryday.

WestAfricanLentilOkraStew

SERVES8

INGREDIENTS

2cupsredlentils

2tablespoonstomatopaste(seebox)½cupsmooth,natural,no-saltpeanutbutter,atroomtemperatureNo-saltseasoningblend,adjustedtotaste,or¼cupDr.Fuhrman’sMatoZest4cupscarrotjuice(4poundscarrots,juiced)

2cupsfrozenchoppedonion

16ouncesfrozenokra,thawedandcutinhalfcrosswise16ouncesfrozenchoppedkaleorcollardgreens1½cupschoppedtomatoes,freshorpackagedinBPA-freecartons1mediumsweetpotato,chopped4clovesgarlic,mincedorpressed

1tablespoonchilipowder

Pinchofcayennepepper

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;SELENIUM7.2ugIrecommendthatpeopleavoidcannedtomatoproductsbecausetomatoesare

acidic,whichcancauseasignificantamountofBPA(BisphenolA)toleachintothefoodfromtheliningofthecan.

Lookfortomatopastepackagedinglassjars.TheBionaturæcompanymakesthistypeofproduct.

TuscanCannelliniBeanSoupwithaChiffonadeofCollardGreens

SERVES6

INGREDIENTS

1cupunsulfured,unsalteddriedtomatoes½cupunsweetenedsoy,hemp,oralmondmilk

1cupfinelychoppedonions

2clovesgarlic,minced1tablespoonfreshoregano

1tablespoonfreshrosemary

1½cupscookedcannellinibeans*or1(15-ounce)canno-salt-addedorlow-sodiumcannellinibeans1½cupsdicedtomatoes,freshorpackagedinBPA-freecartons1½cupsno-salt-addedtomatopuree3cupsno-salt-addedorlow-sodiumvegetablebroth

1cupwater

No-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest6cupscollardgreens,cutchiffonade(verythinlysliced)2tablespoonssherryvinegarorDr.Fuhrman’sBlackFigVinegar½teaspoonfreshlygroundblackpepper

2tablespoonsfreshbasil

*Use½cupdriedbeans;seebeancookinginstructions.

DIRECTIONS

Soakthedriedtomatoesinsoymilkfor1hourtosoften.Drain,reservingsoymilk.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;SELENIUM9.4ugChiffonadeisatermforslicingherbsandleafyvegetablesintolong,thinstrips.

Stackandrollasmallpileofleavesandthenslicethemintothinribbons.AddingachiffonadeofSwisschard,collardgreens,mustardgreens,kale,orwatercressduringthelastfewminutesofcookingisanicefinishingtouchfor

soupsandhotvegetabledishes.

YellowLentilDalwithMango

SERVES4

INGREDIENTS

1cupdryyellowlentils,rinsed

4cupswater

½teaspoongroundturmeric1mediumonion,chopped4clovesgarlic,minced

1tablespoonmincedfreshginger

½teaspoongroundcoriander

1teaspoongroundcumin

¼teaspoonblackpepper2mangoes,peeledanddiced

3cupscoarselychoppedspinach

½cupchoppedfreshcilantro

DIRECTIONS

Combinelentils,water,andturmericinalargesaucepan.Bringtoaboil,reduceheat,partiallycover,andcook,stirringoccasionally,for15minutes.

Meanwhile,water-sautéonionuntilalmosttender,about3minutes.Addgarlicandgingerandcookforanadditional2minutes.Addcoriander,cumin,andblackpepper.

Stirtheonionmixtureandmangoesintothelentils.Returntoasimmerandcook,stirringoccasionally,untillentilsareverytender,about15minutes.Stirinspinachandcilantroandheatuntilspinachiswilted.

PERSERVING:CALORIES265;PROTEIN14g;CARBOHYDRATES52g;TOTALFAT1.1g;SATURATEDFAT0.2g;SODIUM38mg;FIBER18.1g;BETA-CAROTENE2,070ug;VITAMINC44mg;CALCIUM91mg;IRON4.8mg;FOLATE300ug;MAGNESIUM95mg;ZINC2.6mg;SELENIUM5.5ug

GazpachoSummerSoup

SERVES3

INGREDIENTS

1largecucumber,peeledandslicedintolargepieces1largeredbellpepper,seededandslicedintolargepieces1½cupsdicedfreshtomatoes,freshorpackagedinBPA-freecartons1cuplow-sodiumroastedredpeppers,invinegar,drained2cupsno-salt-addedorlow-sodiumtomatojuice1½cupsmildormediumno-salt-addedorlow-sodiumsalsa½cupfreshcilantro

2tablespoonsredwinevinegar

No-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZestAdditionalcucumberslices

DIRECTIONS

Placecucumbersandfreshredbellpeppersinafoodprocessor.Pulseuntilchoppedinsmallpieces.Addtomatoesandroastedredpeppers.Pulseagainuntilfinelychopped.Addtomatojuice,salsa,cilantro,vinegar,andMatoZestorotherno-saltseasoningblendandpulseuntilwellmixed.

Coverandchillforatleast2hourstoallowflavorstomingle.

Beforeserving,garnishwithcucumberslices.Servechilled.

PERSERVING:CALORIES106;PROTEIN10g;CARBOHYDRATES23g;TOTALFAT0.9g;SATURATEDFAT0.1g;SODIUM51mg;FIBER5.7g;BETA-CAROTENE3,566ug;VITAMINC176mg;CALCIUM63mg;IRON2.2mg;FOLATE121ug;MAGNESIUM63mg;ZINC0.9mg;SELENIUM0.8ug

WatermelonGazpacho

SERVES6

INGREDIENTS

1seedlesswatermelon,½cubedand½diced5cucumbers,3chopped,2diced1redbellpepper,finelydiced¼cupmincedshallots

3organiclimes,juicedandzested½bunchmint,finelychopped

DIRECTIONS

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

PERSERVING:CALORIES277;PROTEIN7g;CARBOHYDRATES70g;TOTALFAT1.5g;SATURATEDFAT0.2g;SODIUM15mg;FIBER5.7g;BETA-CAROTENE2,567ug;VITAMINC79mg;CALCIUM119mg;IRON3.6mg;FOLATE51ug;MAGNESIUM115mg;ZINC1.4mg;SELENIUM3.9ug

BlackBeanandButternutSquashChili

SERVES5

INGREDIENTS

2cupschoppedonions

3clovesgarlic,chopped2½cupschopped(½-inchpieces)butternutsquash4½cupscookedblackbeans*or3(15-ounce)canslow-sodiumorno-salt-addedblackbeans,drained2tablespoonschilipowder

2teaspoonsgroundcumin

2½cupslow-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-addedkidneybeans½cupwater2tablespoonschilipowder

2teaspoonscumin

½teaspoonoreganoDashofcayennepepper,ortotaste

*Use1cupdriedbeans;seecookinginstructions.

DIRECTIONS

Combineallingredientsinacrockpot.Coverandcookonlowfor7hours.

PERSERVING:CALORIES286;PROTEIN21g;CARBOHYDRATES55g;TOTALFAT2.5g;SATURATEDFAT0.4g;SODIUM62mg;FIBER14.9g;BETA-CAROTENE1,334ug;VITAMINC60mg;CALCIUM105mg;IRON4.7mg;FOLATE243ug;MAGNESIUM105mg;ZINC2.4mg;SELENIUM7.7ug

GojiChiliStew

SERVES6

INGREDIENTS

3cupsdicedtomatoes,freshorpackagedinBPA-freecartons5cupschoppedfreshbroccolior1poundfrozenchoppedbroccoli1cupfreshorfrozenchoppedonions2½cupscornkernels½cupgojiberries2largezucchini,diced

4ounceschoppedmildgreenchilies

4teaspoonschilipowder,ormoretotaste

2teaspoonscumin

3clovesgarlic,minced1½cupscookedpintobeans*or1(15-ounce)canlow-sodiumorno-salt-addedpintobeans,drained1½cupscookedblackbeans*or1(15-ounce)canlow-sodiumorno-salt-addedblackbeans,drained1½cupcookedredkidneybeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained*Use½cupofeachtypeofdriedbeans;seebeancookinginstructions.

DIRECTIONS

Coverandsimmerallingredients,exceptbeans,for20minutes.Addbeansandcookforanadditional10minutes.

NOTE:TheSpicedSweetPotatoCornbreadmakesanicesidedish.

PERSERVING:CALORIES495;PROTEIN32g;CARBOHYDRATES95g;TOTALFAT2.9g;SATURATEDFAT0.5g;SODIUM170mg;FIBER26.4g;BETA-CAROTENE1,244ug;VITAMINC113mg;CALCIUM181mg;IRON8.9mg;FOLATE477ug;MAGNESIUM178mg;ZINC3.6mg;SELENIUM8.2ug

MAINDISHES

Toreallyexperienceallthepleasuresandbenefitsthatanutritariandiethastooffer,youmustlearntomakenutrient-richmealsinyourownkitchen.Therecipesincludedinthiscookbookwillhelpyouunderstandandmasterthebasictechniquesandprinciplesofhigh-nutrientfoodpreparation,butyoucanswitcharoundfoodsandadjusttherecipestoreflectyourowntastesandlifestyle.

Differentingredientsanddifferentspiceandherbcombinationscanbeusedtohealthfullyreflectyourculturalorpersonalfoodpreferences.IntheItalianculture,tomatoes,greens,beans,andpeppersaremixedwithgarlic,onion,basil,oregano,andthyme.InMexicancooking,corn,squash,jicama,avocado,beans,andhotpeppersaremixedwithcumin,chilipowders,lime,cilantro,cinnamon,andgarlic.Asiancuisinestakebroccoli,bokchoy,cabbage,andmushroomsandmixthemupwithginger,garlic,scallions,lemongrass,mint,Szechuanpeppers,sesameseeds,andricevinegar.IfyouenjoyIndianfood,paircauliflower,peas,tomato,andspinachwithturmeric,cumin,curryblends,garammarsala,ginger,garlic,onion,andcoriander.

ENHANCINGFLAVORS

Manyfoodscombineparticularlywellwithcertainherbsandspicesandotherseasonings.

ASPARAGUSgarlic,lemonjuice,vinegar,chives,thyme

BEANS,DRIEDbayleaf,garlic,marjoram,onion,oregano,cumin,chilipowder

BEANS,GREENlemonjuice,marjoram,dill,nutmeg,blackpepper,oregano

BEETSlemonjuice

BROCCOLIlemonjuice,garlic,dill,oregano,redpepperflakes

CABBAGEfennel,carawayseeds,blackpepper,Creoleseasoning

CARROTSparsley,mint,dill,ginger,cumin

CAULIFLOWERpaprika,currypowder,Italianseasonings,carawayseeds

CORNblackpepper,greenbellpepper,freshbasil,freshcilantro

CUCUMBERSdill,chives,vinegar

GREENSonion,garlic,hotpepperflakes,blackpepper,lemonjuice,vinegar

PEASmint,blackpepper,parsley,onion

SQUASHANDSWEETPOTATOES

onion,nutmeg,ginger,cinnamon,lemonjuice

TOMATOESbasil,garlic,oregano,marjoram,onion

ThaiVegetableCurry

SERVES6

INGREDIENTS

4clovesgarlic,finelychopped2tablespoonsfinelychoppedfreshginger2tablespoonschoppedfreshbasil

2tablespoonschoppedfreshcilantro

2cupscarrotjuice(2poundscarrots,juiced)1redbellpepper,seededandthinlysliced1largeeggplant,peeled,ifdesired,andcutinto1-inchcubes2cupsgreenbeans,cutin2-inchpieces

3cupsslicedshiitakemushrooms

1(8-ounce)canbambooshoots,drained¼teaspooncrushedredpepperflakes,oradjustedtotaste

1teaspooncurrypowder

2cupswatercressleaves,divided

3tablespoonsunsalted,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.Addthecoconutmilkandheatthrough.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-sodiumsoysauce

¼teaspooncrushedredpepperflakes2tablespoonsSpikeno-saltseasoning(orotherno-saltseasoningblend,adjustedtotaste)½cupbrownriceorwildrice¼cupunhulledsesameseeds

FORTHESAUCE:¼cupunsulfured,driedapricots,soakedovernightin½cupwatertocover¼cupunsalted,naturalpeanutbutterorrawcashewbutter

2tablespoonsfreshchoppedginger

4clovesgarlic,choppedNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sVegiZest¼cupDr.Fuhrman’sBlackFigVinegar(seeNote)

1teaspoonarrowrootpowder

¼teaspooncrushedredpepperflakes

FORTHEVEGETABLES:

2tablespoonswater

1mediumonion,cutintowedgesandseparatedinto1-inchstrips

4cupssmallbroccoliflorets

2mediumcarrots,cutdiagonallyinto⅓-inchpieces4mediumredbellpeppers,seededandcutinto1-inchsquares1cupsugarsnappeasorsnowpeas,stringsremoved

2cupsbokchoy,cutinbite-sizepieces3cupsfreshmushrooms(shiitake,porciniand/orcremini),stemsremoved

1poundfreshspinach

½cuprawcashews,coarselychopped1¼poundsromainelettuce,shredded

DIRECTIONS

Marinatethetofufor30minutesintheliquidaminos,redpepperflakes,andSpike.Whilethetofumarinates,combinericeand1¼cupswaterinasaucepan.Bringtoaboil.Reduceheatandcover.Simmer30minutesoruntilwaterisabsorbed.Setaside.

Preheattheovento350°F.Tossthemarinatedtofuwiththesesameseeds.Bakethesesame-coatedtofuinanonstickbakingpanfor30to40minutes,untilgolden.

Tomakethesauce,placethesoakedapricotswiththesoakingliquid,peanutbutter,ginger,garlic,VegiZestorotherno-saltseasoningblend,vinegar,arrowrootpowder,andredpepperflakesinafoodprocessororhigh-poweredblenderandblenduntilsmooth.Transfertoasmallbowlandsetaside.

Heatwaterinalargepanandwater-sautétheonion,broccoli,carrots,bellpeppers,andpeasfor5minutes,addingmorewaterasnecessarytokeepvegetablesfromscorching.Addthebokchoyandmushrooms,cover,andsimmeruntilthevegetablesarejusttender.Removethecoverandcookoffmostofthewater.Addthespinachandtossuntilwilted.

Addthesauceandstiruntilallthevegetablesareglazedandthesauceishotandbubbly,about1minute.Mixinthecashewsandbakedtofu.Servethestir-fryovertheshreddedlettucealongwith¼cupriceperperson.

NOTE:Ifyoudon’thaveBlackFigVinegar,blend4unsulfureddriedfigswith½cupricevinegarinahigh-poweredblenderuntilsmooth.

PERSERVING:CALORIES386;PROTEIN17g;CARBOHYDRATES51g;TOTALFAT16.2g;SATURATEDFAT2.9g;SODIUM190mg;FIBER11g;BETA-CAROTENE11,814ug;VITAMINC223mg;CALCIUM319mg;IRON7.9mg;FOLATE433ug;MAGNESIUM220mg;ZINC3.6mg;SELENIUM19.5ug

MushroomsandBeansoverCrispyKale

SERVES2

INGREDIENTS

FORTHEMUSHROOMSANDBEANS:Smallamountofoliveoil2–4garliccloves,chopped1shallot,chopped1poundmixedmushrooms(portobello,cremini,shiitake),slicedorquartered1cupcookedkidneybeans*orcannedno-salt-addedorlow-sodiumkidneybeans,drained½cuplow-sodiumorno-salt-addedvegetablebroth1tablespoonsherryvinegarorbalsamicvinegar½teaspoonfreshthyme,chopped⅛teaspoonblackpepper

*Use⅓cupdriedbeans;seecookinginstructions.

FORTHESAUCE:1¼cupslow-sodiumorno-salt-addedvegetablebroth,divided

1tablespoontomatopaste

¼cupraisins(reduceto2tablespoonsfordiabeticandweight-lossdiets)

2teaspoonsarrowrootpowder

FORTHECRISPYKALE:

Smallamountofoliveoil1bunchkale,toughstemsandcenterribsremoved,chopped

DIRECTIONS

FORTHEMUSHROOMSANDBEANS:

Rubalargenonstickskilletwithasmallamountofoliveoilandheatovermedium-highheat.Addgarlic,shallots,andmushroomsandcook,stirringfrequently,untilmushroomsaretenderandliquidisevaporated.

Addkidneybeansandvegetablebrothandcookuntilheatedthrough.Stirinvinegar,thyme,andblackpepper.Coverandsetaside.

FORTHESAUCE:

Heat1cupofthevegetablebrothinsmallsaucepan.Addtomatopasteandraisinsandsimmeronlowheatfor3minutes.Whiskarrowrootintoremaining¼cupvegetablebroth.Addtosauceandheatuntilmixtureisslightlythickened.

FORTHECRISPYKALE:

Preheattheovento350°F.Rubabakingdishwithasmallamountofoliveoil.Spreadkaleleavesonthebakingpan,makingsurenottooverlapthepieces.Thiswillhelpthekaletocrispevenly.Bakefor20minutesuntiltheedgesstarttogetcrispy.

Servemushroomsandkidneybeansonabedofcrispykaletoppedwithsauce.

PERSERVING:CALORIES301;PROTEIN22g;CARBOHYDRATES55g;TOTALFAT3.1g;SATURATEDFAT0.6g;SODIUM150mg;FIBER10.3g;BETA-CAROTENE6,558ug;VITAMINC94mg;CALCIUM162mg;IRON5.4mg;FOLATE186ug;MAGNESIUM95mg;ZINC2.7mg;SELENIUM23.4ug

Pistachio-CrustedTempehwithBalsamic-GlazedShiitakes

SERVES4

INGREDIENTS

8ouncestempeh,diagonallyslicedasthinlyaspossible1poundshiitakemushrooms,stemmedandthinlysliced

FORTHEMARINADE:2clovesgarlic,minced1tablespoonchoppedfreshbasil

1tablespoonchoppedfreshcilantro

Pinchofhotpepperflakes

1cuplow-sodiumorno-salt-addedvegetablebroth

2tablespoonsbalsamicvinegar

1teaspoonBraggLiquidAminosorlow-sodiumsoysauce

FORTHECRUST:1cupshelledpistachios4tablespoonscornmeal2tablespoonsnutritionalyeast1teaspoononionpowder

1teaspoongarlicpowder

DIRECTIONS

Placeslicedtempehinasaucepanwithwatertocoverandsimmerfor10minutes.

Combineallingredientsformarinade.Removetempehfromwaterandaddtomarinade.Marinateforatleast1hour.

Preheattheovento375°F.Processpistachiosinafoodprocessoruntilfinelychopped.Addremainingcrustingredientsandpulseuntilthoroughlymixed.Placeinalargeshallowbowl.Removetempehfrommarinadeanddrain.Reservemarinade.Diptempehincrustmixturetocoat.

Placecrustedtempehandslicedmushroomssidebysideonarimmedbakingsheet.Spoon2–3tablespoonsofmarinadeovermushrooms.Bakefor13minutesoruntilmushroomsaresoft,turningoccasionally.

Simmerremainingmarinadefor2minutes.Drizzletempehandmushroomswithmarinadebeforeserving.

PERSERVING:CALORIES374;PROTEIN24g;CARBOHYDRATES30g;TOTALFAT20.7g;SATURATEDFAT3.1g;SODIUM98mg;FIBER6.1g;BETA-CAROTENE173ug;VITAMINC5mg;CALCIUM120mg;IRON4.7mg;FOLATE225ug;MAGNESIUM109mg;ZINC2.4mg;SELENIUM14.2ug

SpicyThaiBraisedKaleandTofu

SERVES4

INGREDIENTS

16ouncesextra-firmtofu,drainedwell,cutinto1-inchcubes1cupfinelychoppedonion

1tablespoongratedfreshginger

1smalljalapeñopepper,seededandminced

1teaspoonchilipowder

2cupsno-salt-addedorlow-sodiumvegetablebroth½cupunsalted,naturalpeanutbutter

2tablespoonstomatopaste

No-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest1bunchkale,toughstemsandcenterribsremovedandleaveschopped

1tablespoonfreshlimejuice

4scallions,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-inchpieces1teaspoonoregano

1teaspoonbasil

1teaspoonMrs.DashTomatoBasilGarlicSeasoningorDr.Fuhrman’sMatoZest

DIRECTIONS

Heat⅛cupwaterinalarge,deepskillet.Water-sautétheonionuntilsoftened,about3minutes.Addthegarlicandcookfor1minute,addingmorewaterasnecessarytokeepfromscorching.Reducetheheattomoderatelylowandaddthetomatoes,eggplant,zucchini,mushrooms,redpepper,oregano,basil,andseasoning.Coverandcook,stirringoccasionally,untilvegetablesareverytender,about1hour.

Servewarmoratroomtemperature.

PERSERVING:CALORIES90;PROTEIN7g;CARBOHYDRATES19g;TOTALFAT0.9g;SATURATEDFAT0.2g;SODIUM17mg;FIBER7.9g;BETA-CAROTENE863ug;VITAMINC61mg;CALCIUM45mg;IRON1.4mg;FOLATE85ug;MAGNESIUM49mg;ZINC1mg;SELENIUM7.5ug

Mushroomsareapowerfulfoodthatenablessuperiorimmunefunctionandstrongprotectionagainstcancer.Evenasmallamountofmushroomseatendaily

showsthisbenefit.

TofuFilletswithMushroomWineSauce

SERVES4

INGREDIENTS

16ouncesextra-firmtofu,drained

FORTHEMARINADE:3clovesgarlic,pressed

1tablespoonchoppedshallots

1cuplow-sodiumorno-salt-addedvegetablebroth¼cupbalsamicvinegarPinchofhotpepperflakes

FORTHEMUSHROOMWINESAUCE:2clovesgarlic,chopped¼cupthinlyslicedshallots1mediumredbellpepper,seededandslicedinthinstrips2largeportobellomushrooms,sliced¼poundshiitakemushrooms,sliced¼poundbuttonmushrooms,sliced½cupredwineorlow-sodiumvegetablebroth½cupchoppedfreshparsleyNo-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest

1teaspoonherbesdeProvence

¼teaspoonblackpepper

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:Nonstickcookingsprayorsmallamountofoliveoil

½cupunsweetenedsoy,hemp,oralmondmilk

3dropshotredpeppersauce

½cupKashiMultigrainFlakes,crushed

3tablespoonschickpeaorwhole-wheatflour

No-saltseasoningblend,adjustedtotaste,or¼teaspoonDr.Fuhrman’sVegiZest½bunchfreshthyme,pickedandchopped2poundsextra-firmtofu,drainedandslicedinto¾-inchslicesandpatteddry

2teaspoonsoliveoil

FORTHEJICAMAMANGOSLAW:

1cupshreddedsavoycabbage1cupshreddedradicchio1cupjuliennedjicama2cupsdicedmango

1cupdicedwatermelon

¼cupchoppedfreshparsley1tablespoonchoppedfreshsage

1tablespoonchoppedfreshthyme

No-saltseasoningblend,adjustedtotaste,or1teaspoonDr.Fuhrman’sVegiZest½teaspoongroundfennelseeds½cuprawcashews½cupunsweetenedsoy,hemp,oralmondmilk1tablespoonraisins

3tablespoonsredwinevinegar

½organiclemon,juicedandzested

FORTHESWEETPOTATOSTICKS:Nonstickcookingsprayorsmallamountofoliveoil1½poundssweetpotatoes,washedandpeeled

1teaspoonoliveoil

2teaspoonsapplecidervinegarorredwine,tarragon,orbalsamicvinegar1tablespoonfreshthyme,stemmedandchoppedBlackpeppertotaste

DIRECTIONS

FORTHETOFU:

Preheattheovento400°F.Sprayalargebakingsheetwithnonstickcookingsprayorwipewithasmallamountofoliveoil.

Inalargebowl,combinethemilkandpeppersauce.Onasheetofwaxpaper,combinecerealcrumbs,flour,VegiZestorotherno-saltseasoningblend,andthyme.Diptofuintomilk,thendredgeinthecrumbmixture,coatingcompletely.

Placetofuonthepreparedbakingsheet,drizzlewitholiveoil,andbakefor15minutes.Turntofuoverandbakeanadditional15minutesuntillightlybrowned.

FORTHEJICAMAMANGOSLAW:

Inalargebowl,combinecabbage,radicchio,jicama,mango,andwatermelon.

Inahigh-poweredblender,blendremainingingredients.Pourovervegetablemixtureandtossuntilevenlycoated.Coverandrefrigerateatleast1hour(overnightpreferably)toallowflavorstomarry.

FORTHESWEETPOTATOSTICKS:

Preheattheovento325°F.Spray2bakingsheetswithnonstickcookingsprayorwipewithasmallamountofoliveoil.Placethesweetpotatoesinapotandcoverwithcoldwater.Overhighheat,bringpotatoestoaboilandletboilfor1minute.

Drainpotatoesand,whilestillhot,tosswitholiveoil,vinegar,andthyme.Layevenlyontothepreparedbakingsheetsandbakeintheovenfor20minutes,untillightlybrownedandtender.Seasonwithblackpepper.

PERSERVING:CALORIES436;PROTEIN22g;CARBOHYDRATES56g;TOTALFAT14.8g;SATURATEDFAT1.6g;SODIUM108mg;FIBER10.3g;BETA-CAROTENE10,473ug;VITAMINC50mg;CALCIUM296mg;IRON5.5mg;FOLATE70ug;MAGNESIUM203mg;ZINC1.5mg;SELENIUM5.6ug

EggplantCannelloniwithPineNutRomescoSauce

SERVES6

INGREDIENTS

FORTHEEGGPLANT:2largeeggplants,peeledandslicedlengthwise½-inchthick2–3tablespoonswater2mediumredbellpeppers,seededandcoarselychopped1mediumonion,coarselychopped

1cupchoppedcarrots

½cupchoppedcelery4clovesgarlic

8ouncesbabyspinach

No-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sVegiZest1cupcookedquinoa,Kamut,barley,spelt,orbrownrice2cupsno-salt-addedorlow-sodiumpastasauce3ouncesnondairy,mozzarella-typecheese,shredded

FORTHEPINENUTROMESCOSAUCE:½cuponion,chopped2clovesgarlic,chopped½tomato,chopped

1teaspoonanchochilipowder

½cuproastedredpeppers2tablespoonswater

2tablespoonssherryvinegar

2tablespoonspinenuts(seeNote)

2tablespoonsnutritionalyeast

DIRECTIONS

Preheattheovento350°F.Lightlyoilanonstickbakingpan.Arrangeeggplantinasinglelayerinthepan.Bakeabout20minutesoruntileggplantisflexibleenoughtorollupeasily.Setaside.

Heat2tablespoonswaterinalargepan,addthebellpepper,onion,carrots,celery,andgarlicandsautéuntiljusttender,addingmorewaterifneeded.Add

thespinachandVegiZestorotherno-saltseasoningblend,andcookuntilspinachiswilted.Addthecookedquinoa.

Transfertoamixingbowl.Mixin2–3tablespoonsofthepastasauceandalloftheshreddedcheese.Spreadabout¼cupofthepastasauceinabakingpan.Putsomeofthevegetablemixtureoneacheggplantslice,rollup,andplaceinthepan.Pourremainingsauceovertheeggplantrolls.Bakefor20minutes,untilheatedthrough.

Tomakeromescosauce,sautétheonions,garlic,andtomatoesinalittlewaterorwhitewineuntiltheonionsaretranslucent,addchilipowder,andsautéanextraminute.Putonionmixtureinahigh-poweredblenderwiththeremainingingredientsandpureeuntilsmooth.Serveeggplantwithadrizzleofromescosauce.

NOTE:UseMediterraneanpinenutsifavailable.Seebox.Rawalmondsmaybesubstituted.

PERSERVING:CALORIES315;PROTEIN11g;CARBOHYDRATES50g;TOTALFAT10.5g;SATURATEDFAT1.9g;SODIUM288mg;FIBER12.8g;BETA-CAROTENE5,357ug;VITAMINC133mg;CALCIUM282mg;IRON3.1mg;FOLATE170ug;MAGNESIUM126mg;ZINC1.9mg;SELENIUM11.2ug

No-PastaZucchiniLasagna

SERVES8

INGREDIENTS

FORTHETOFURICOTTA:16ouncesextra-firmtofu,drainedwell¼cupnutritionalyeast2teaspoonslemonjuice

2tablespoonsmincedshallots

1clovegarlic,minced½cupfreshbasil,choppedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZest1teaspoondriedoregano

2teaspoonsgroundchiaseeds

Dashofblackpepper

FORTHEVEGETABLES:2headsbroccoli,coarselychopped4cupsslicedmixedfreshmushrooms(suchasshiitake,cremini,oyster)4mediumbellpeppers(red,yellow,and/ororange),seededandchopped

7ouncesbabyspinach

FORTHELASAGNA:

3cupsno-salt-addedorlow-sodiumpastasauce,divided2–3mediumzucchini,slicedlengthwiseintothinslicesShreddedfreshbasilforgarnish

DIRECTIONS

Preheattheovento350°F.

Tomakethetofu“ricotta,”placethetofuinabowlandmashuntilcrumbly.Addremainingingredientsandmixuntilwellcombinedandtheconsistencyresemblesricottacheese.Setaside.

Topreparethevegetables,sautéthebroccoli,mushrooms,bellpeppers,andspinach,withoutwater,overlowheatfor5minutesorjustuntiltender.

Toassemblethelasagna,spreadathinlayerofthepastasauceonthebottomofabakingdish.Layerthezucchinislices,sautéedvegetables,andtofu“ricotta”andthenspreadwithpastasauce.Repeatthelayers,endingwiththetofu“ricotta.”Spreadtheremainingpastasauceontopandbake,uncovered,forapproximately45minutes,oruntilhotandbubbly.Garnishwiththeshreddedbasil.

PERSERVING:CALORIES240;PROTEIN12g;CARBOHYDRATES39g;TOTALFAT6.7g;SATURATEDFAT0.9g;SODIUM106mg;FIBER9.7g;BETA-CAROTENE2,620ug;VITAMINC153mg;CALCIUM177mg;IRON4.5mg;FOLATE321ug;MAGNESIUM110mg;ZINC1.9mg;SELENIUM14ug

SweetPotato“Lasagna”withSwissChardandArugulaWalnutPesto

»ExecutiveChefMartinOswald

Thesweetpotatoiswonderfullyoffsetbytheearthymushroomsandrosemary.Makealargeroastingpanofthislasagnaforaneasyandstress-freelargeparty.

SERVES5

INGREDIENTS

FORTHEPOMEGRANATEREDUCTION:

2cupspomegranatejuice

FORTHEARUGULAPESTO:

2clovesgarlic

½cupwalnuts¼cupwhitebalsamicvinegar½cupwaterNo-saltseasoningblend,adjustedtotaste,or½tablespoonDr.Fuhrman’sVegiZest½tablespoonnutritionalyeast2cupsarugula

2cupsspinach

FORTHELASAGNA:

2cupsshiitakemushrooms,slicedthinly1cuponions,chopped½cupwhitewineorlow-sodiumorno-salt-addedvegetablestock3sweetpotatoes,slicedthinlyNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest2sprigsrosemary,chopped2redpeppers,roastedanddiced2cupsfirmtofu,slicedthinlyBlackpeppertotaste

FORTHESWISSCHARD:6largeSwisschardleaves

5dropsoliveoil

1shallot,thinlysliced½teaspoonchoppedgarlic1mediumzucchini,slicedintomatchstick-sizepieces

½cupcookedgarbanzobeans(chickpeas)orcannedno-salt-addedorlow-sodiumgarbanzobeans,drained¼cuplow-sodiumorno-salt-addedvegetablestock

TOFINISHTHEDISH:4tablespoonswalnuts

2tablespoonsfinelyslicedchives

DIRECTIONS

TOMAKETHEPOMEGRANATEREDUCTION:

Placethepomegranatejuiceinasmallpanonlowheat.Simmeruntilthejuiceisthickenedtoaconsistencyofmolasses(about45minutes).Setaside.

TOMAKETHEPESTO:

Addthegarlic,walnuts,vinegar,water,VegiZestorotherno-saltseasoningblend,andnutritionalyeasttoahigh-poweredblenderandblendathighspeed.Addthearugulaandspinachandblendtoachunkyconsistencyonlowspeed.Setaside.

TOMAKETHELASAGNA:

Preheattheovento350°F.

Sautéthemushroomsandonionsinwhitewineorvegetablestockinasmallpanandsetaside.Ina2-inch-tallbakingdish,startassemblingthelasagnabyplacingalayerofsweetpotatoes,overlappingtheslices.SprinklethesweetpotatosliceswithVegiZestorotherno-saltseasoningblend,rosemary,mushrooms,androastedredpeppers.Next,layerthetofuslicesontopofthemix.Repeattheprocesstwomoretimestoforma“lasagna.”Finishwithalayerofsweetpotatoesandpourthevegetablestockoverthemixture.Wraplasagnawithaluminumfoilandbakeitintheovenfor45minutes.

FORTHESAUTÉEDSWISSCHARD:

PulltheleavesoffthestemsoftheSwisschardandslicetheleavesinto½-inch

ribbons.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,choppedinsmallpieces

4clovesgarlic,choppedinsmallpieces1cupcookedlentils*orcanned,no-salt-addedorlow-sodiumlentils,drained½cupwalnuts,coarselychopped2ouncesnondairy,mozzarella-typecheese,shredded½cupraisins(reduceto¼cupfordiabeticorweight-lossdiets)¼cupplus2tablespoonsparsley,chopped,divided

2teaspoonsBraggLiquidAminos

No-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest2cupslow-sodiumorno-salt-addedpastasauceSaladgreens

1tablespoonchampagnevinegar

*Use⅓cupdrylentils;seebeancookinginstructions.

DIRECTIONS

Preheattheovento350°F.

Onabakingsheet,bakethezucchiniandpeppersfor5minutes.Addportobellomushroomsandbakeforanadditional15minutes.Setaside.

Rinsethequinoabyplacinginafine-meshstrainerandrunningwateroverit.Placethequinoainasaucepotwith1cupwater.Bringtoaboil,cover,reduceheat,andletsimmerfor13to15minutes,untilallthewaterisabsorbed.Setaside.

Inasmallamountofwater,sautéredpepper,shiitakemushrooms,greenonions,celery,broccoli,andgarlicuntiltenderanduntilallthewaterhascookedoff.

Inalargebowl,mixcookedquinoa,lentils,walnuts,cheesesubstitute,raisins,and¼cupchoppedparsleywithsautéedingredientsandseasonwithliquid

aminosandMatoZestorotherno-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,diced1½cupslow-sodiumorno-salt-addedtomatosauce1teaspoondriedoregano

2tablespoonsfreshbasil

DIRECTIONS

Preheattheovento350°F(optional).

Placequinoainafine-meshsieveandrinseundercoldwaterforafewseconds.

Inasaucepan,bring1cupwatertoaboil,addquinoa,turndowntheheattolow,cover,andsimmergentlyuntilalltheliquidisabsorbed,about15minutes.Setaside.

Steambellpeppers,cutsidedown,over½inchboilingwateruntilnearlytender,about8to10minutes.

Heat⅛cupwaterandsautéthegarlicandonion.Addtheeggplant,zucchini,andmushroomsandcookuntileggplantandzucchiniaresoft.Addthecookedquinoa,tomatosauce,oregano,andbasil.Spoonvegetable/quinoamixtureintopeppers.

Serveimmediatelyorbakefor15minutesifdesired.

PERSERVING:CALORIES254;PROTEIN12g;CARBOHYDRATES53g;TOTALFAT2.8g;SATURATEDFAT0.4g;SODIUM77mg;FIBER14.8g;BETA-CAROTENE2,117ug;VITAMINC182mg;CALCIUM98mg;IRON4.9mg;FOLATE149ug;MAGNESIUM124mg;ZINC2.2mg;SELENIUM8.5ug

ThanksgivingNonmeatLoaf

SERVES6

INGREDIENTS

2tablespoonsarrowrootpowder4tablespoonswater

2teaspoonsBraggLiquidAminos

1boxsofttofu,drainedandpatteddrywithpapertowel¾cupchoppedwalnuts1¼cupschoppedonions½cupchoppedorganiccelery2cupschoppedportobellomushrooms

1tablespoonwater

No-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest2teaspoonsSpike(nosalt)

1teaspoondriedoregano

1½teaspoonsdriedbasil

½teaspoondriedsage¾cupwhole-grainbreadcrumbs1½cupscookedbrownrice

DIRECTIONS

Preheattheovento350°F.

Mixarrowrootpowder,water,aminos,andtofutogetherinahigh-poweredblender.Addwalnutsandblenduntilsmooth.

Sautéonions,celery,andmushroomsinwaterwithseasoningsandherbsuntilvegetablesaresoft,stirringoccasionally.

Inabowl,mixtogethertofumixture,vegetables,breadcrumbs,andcookedrice.

Usingapapertowel,spreadasmallamountofoliveoilinaloafpan.Addmixturetopanandbakefor1hourand15minutes.Letcoolfor30minutes.Turnloafoutandslice.

NOTE:Maybeservedwithlow-sodiumketchupandthinlyslicedrawonion.

PERSERVING:CALORIES350;PROTEIN15g;CARBOHYDRATES47g;TOTALFAT13.3g;SATURATEDFAT1.5g;CHOLESTEROL0.2mg;SODIUM359mg;FIBER5.3g;BETA-CAROTENE70ug;VITAMINC4mg;CALCIUM143mg;IRON3.1mg;FOLATE107ug;MAGNESIUM96mg;ZINC3mg;SELENIUM14.2ug

ArtichokeLentilLoaf

»ChefChristineWaltermyer

SERVES6

INGREDIENTS

½cuponion,diced

6clovesgarlic,minced3cupsmushrooms,finelychopped¼cupdicedcelery2tablespoonsmincedparsley

1teaspoonpoultryseasoning

1½cupscookedlentils*or1(15-ounce)canlow-sodiumorno-salt-addedlentils,drained4artichokes,halvedandsteamed(seenextpage)or6frozenartichokehearts,thawedandmashed⅓cuprawpecans,choppedfinely¼cuprolledoats¼cuplow-sodiumketchup(plusextrafortopofloaf),ortomatopaste

2tablespoonslemonjuice

2tablespoonsarrowrootpowder(orwhole-wheatflour)No-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZestFreshlygroundblackpeppertotaste

*Use½cupdriedlentils;seebeancookinginstructions.

DIRECTIONS

Preheattheovento350°F.

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

Placethesautéedvegetablesinabowlandaddthelentilsandremainingingredients.Stirwelltocombine.

Lightlyrubaloafpanwithaminimalamountofoil.Filltheloafwithlentil

mixtureandpressdownevenly.Spreada⅛-inchlayeroflow-sodiumketchuportomatopasteovertop.Bakefor1hour.Removefromtheovenandletstandatroomtemperaturefor30minutesbeforeslicingandserving.

PERSERVING:CALORIES189;PROTEIN9g;CARBOHYDRATES29g;TOTALFAT5.3g;SATURATEDFAT0.5g;SODIUM146mg;FIBER8.7g;BETA-CAROTENE622ug;VITAMINC13mg;CALCIUM51mg;IRON3.6mg;FOLATE130ug;MAGNESIUM73mg;ZINC1.7mg;SELENIUM8.6ugANATOMYOFANARTICHOKE

Tocookartichokes,slice1inchoffthetopofeachartichoke.Cutoffabout¼inchoftheverybottompieceofthestem,keepingtheremainingstemattached.Sliceartichokesinhalf,lengthwise,withasmall,sharp,pointedknife.Scoopoutanddiscardthefibrousandhairychokefromthecenterofeachhalf.Placetheartichokesinasteamerbasketoverseveralinchesofwater.Bringwatertoaboil,cover,andsteamfor18minutes.Setartichokesasideuntilcoolenoughto

handle.

Toeat,peeloffouterleavesoneatatime.Tightlygriptheouterendoftheleaf,placetheoppositeendinyourmouth,andpullthroughyourteethtoremovethesoft,pulpy,deliciousportionoftheleaf.Youcanalsoprepareoneofmyhealthfuldipsordressingstouseasadip.Continueuntilalltheleavesareremoved.Theremainingheartcanbecutintopiecesandeaten.

IfusinginarecipesuchastheArtichokeLentilLoaf,removetheartichokeheartsandstemandtransfertoabowl.Mashlightly.Scrapeoffthebottomone-thirdofeachleafwithabutterknifeandaddtomashedheartsandstems.Carefullyscrapeoutthetenderinsidesofthestemstouseaswell.

VegetableShepherd’sPie

SERVES6

INGREDIENTS

4largesweetpotatoes

1clovegarlic,chopped10ouncesmushrooms,sliced1cupfreshorfrozenchoppedbroccoli1cupfreshorfrozenslicedcauliflower1mediumleek,chopped1redbellpepper,cutinto1-inchsquares1teaspoonherbesdeProvence(driedFrenchherbs)No-saltseasoningblendsuchasMrs.Dash,adjustedtotaste,or¼cupDr.Fuhrman’sVegiZest2cupsfreshchoppedspinachor1cupfrozen,thawedanddrained2largecarrots,juiced,or½cupcarrotjuice

1cupextra-firmtofu,watersqueezedoutandcrumbled

4teaspoonscornstarch

1cuphazelnuts,Brazilnuts,orrawalmonds,choppedmedium-fine

2tablespoonschoppedfreshparsley

DIRECTIONS

Preheattheovento375°F.Bakesweetpotatoesuntilsoft,about45minutes.Whenpotatoesaretender,removetoabowlandmash.Setaside.

Heat2tablespoonswaterinalargesautépan,addgarlicandmushrooms,andsautéuntilmushroomslosetheirwaterandbegintolightlybrown,about5minutes.Removefrompanandsetaside.

Placebroccoli,cauliflower,leeks,bellpeppers,herbesdeProvence,andDr.Fuhrman’sVegiZestorotherno-saltseasoningblend,insautépanalongwith2cupswater.Simmeruntilalmosttender,about10minutes.(Ifusingfrozenbroccoliandcauliflower,reducewaterto1½cups.)Addspinachandtoss.

Drainandremovevegetables,reservingvegetableliquidinpot.Whiskcornstarchintocarrotjuiceandwhiskintoboilingvegetableliquiduntilitthickens.Addsautéedmushrooms,vegetables,andcrumbledtofutosauceandtosstocombine.

Dividemixtureintotwo8-inchpiepans.Topeachwith¼cupnuts.Spreadsweetpotatoesoverthetopandsprinklewithremainingnuts.

Bakefor20to30minutesuntilhotandnutsarelightbrown.Sprinklewithparsley.

NOTE:Youcanmakethisdishaheadoftimeandfreeze,unbaked.Covertightlywithaluminumfoilbeforefreezing.Donotdefrost,butbakeanadditional10to15minutes.

PERSERVING:CALORIES223;PROTEIN6g;CARBOHYDRATES33g;TOTALFAT8.5g;SATURATEDFAT0.7g;SODIUM79mg;FIBER6.9g;BETA-CAROTENE10,471ug;VITAMINC61mg;CALCIUM130mg;IRON2.7mg;FOLATE92ug;MAGNESIUM95mg;ZINC1.2mg;SELENIUM4.5ug

VegetableTagine

Althoughthewordtaginereferstothecone-shapedcookingvesselthatthedishistraditionallymadein,ithasalsocometorefertoaMoroccan-stylestew.

SERVES4

INGREDIENTS

½cupwater1largeonion,chopped2carrots,chopped1redbellpepper,chopped1zucchini,dicedfinely1clovegarlic,minced½teaspooncinnamon½teaspoonturmeric1½cupsdicedtomatoes,freshorpackagedinBPA-freecartons2cupslow-sodiumorno-salt-addedvegetablestock½cupdriedapricots,soakedfor20minutesinenoughhotwatertocover(reduceto¼cupfordiabeticorweight-lossdiets)¼cupraisins(reduceto2tablespoonsfordiabeticorweight-lossdiets)

1tablespoonlemonjuice

1½cupscookedgarbanzobeans*(chickpeas)or1(15-ounce)canlow-sodiumorno-salt-addedgarbanzobeans,drained2tablespoonsminced

freshcilantroorparsley

*Use⅓cupdriedbeans;seecookinginstructions.

DIRECTIONS

Heatwaterinasaucepanovermediumheat.Addonion,carrots,andredpepper.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,chopped

10ouncesfreshspinach

¼teaspoondriedthyme⅛teaspoonblackpepperPinchofcrushedredpepper,optional

1tablespoonsherryvinegarorcookingsherry

1tablespoonnutritionalyeast

DIRECTIONS

Inalargeskillet,heat2tablespoonswaterandsautémushrooms,leeks,andgarlicuntiltenderanduntilwaterhasevaporated,about4minutes.Addspinach,alittleatatime,cookinguntilwiltedenoughtoaddtheremainingspinach.Addthyme,blackpepper,andcrushedredpepperflakes,ifdesired.Coverandcookuntilspinachiswilted,about2minutes.Stirinvinegarandsprinklewithnutritionalyeast.

PERSERVING:CALORIES139;PROTEIN11g;CARBOHYDRATES26g;TOTALFAT1.2g;SATURATEDFAT0.2g;SODIUM142mg;FIBER7.3g;BETA-CAROTENE8,869ug;VITAMINC54mg;CALCIUM215mg;IRON7.3mg;FOLATE507ug;MAGNESIUM159mg;ZINC1.8mg;SELENIUM13.3ug

BraisedKaleandSquashwithPumpkinSeeds

SERVES6

INGREDIENTS

2buncheskale,toughstemsandcenterribsremovedandleaveschopped1mediumbutternutsquashorsmallpumpkin,peeled,seeded,andcubed2mediumredonions,coarselychopped6clovesgarlic,slicedNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest⅔cupwater3tablespoonsbalsamicvinegarorDr.Fuhrman’sBlackFigVinegar

1cuprawpumpkinseedsorsunflowerseeds,lightlytoasted*

*Toastseedsintheovenat300°Ffor4minutes,oruntillightlytoasted.

DIRECTIONS

Placekale,squash,onion,garlic,andVegiZestorotherno-saltseasoningblendinalargepotwithwater.Coverandsteamoverlowheatfor20minutesoruntilkaleandsquasharetender.

Addvinegarandtoss.Servesprinkledwithlightlytoastedpumpkinorsunflowerseeds.

PERSERVING:CALORIES269;PROTEIN10g;CARBOHYDRATES36g;TOTALFAT12.4g;SATURATEDFAT1.3g;SODIUM45mg;FIBER7.4g;BETA-CAROTENE11,669ug;VITAMINC97mg;CALCIUM186mg;IRON4mg;FOLATE119ug;MAGNESIUM163mg;ZINC1.8mg;SELENIUM16.1ug

CaliforniaCreamedKale

SERVES4

INGREDIENTS

2buncheskale,toughstemsandcenterribsremovedandleaveschopped

1cuprawcashews

¾cupunsweetenedsoy,hemp,oralmondmilk

4tablespoonsonionflakes

No-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sVegiZest

DIRECTIONS

Placekaleinalargesteamerpot.Steam8minutes.

Meanwhile,placeremainingingredientsinahigh-poweredblenderandblenduntilsmooth.

Placekaleinacolanderandpresswithacleandishtoweltoremovesomeoftheexcesswater.Inabowl,coarselychopandmixkalewiththecreamsauce.

NOTE:Saucemayalsobeusedwithbroccoli,spinach,orothersteamedvegetables.Ialsolikethismixedwithrawchoppedredonionandalittletomatosauceontop.

PERSERVING:CALORIES269;PROTEIN12g;CARBOHYDRATES25g;TOTALFAT15.9g;SATURATEDFAT2.7g;SODIUM78mg;FIBER3.7g;BETA-CAROTENE7,060ug;VITAMINC90mg;CALCIUM143mg;IRON4.3mg;FOLATE47ug;MAGNESIUM139mg;ZINC2.6mg;SELENIUM10.2ug

CreamedForestKaleoverWildRice

SERVES5

INGREDIENTS

1cupwildrice,rinsed2buncheskale,toughstemsandcenterribsremovedandleavescoarselychopped2cupsshiitakemushrooms,sliced1mediumonion,chopped

2cupsfreshorfrozenpeas

¾cuprawcashews

¾cuphemp,soy,oralmondmilk¼cuponionflakes3tablespoonsraw,unhulledsesameseeds

DIRECTIONS

Inasaucepan,bringwildriceand4cupswatertoboiling.Reduceheatandsimmer,covered,50to60minutesorjustuntilkernelspuffopen.Removecover,stir,cover,andletsitfor15minutes.

Inalarge,coveredskillet,water-sautéthekale,mushrooms,onion,andpeasovermediumheat,untilkaleistender,about10minutes.Stiroccasionallyandaddwaterasneeded.

Meanwhile,blendthecashews,milk,andonionflakesinafoodprocessororhigh-poweredblenderuntilsmoothandcreamy.

Stircashewcreamsauceintokalemixture.

Serveoverwildrice,toppedwithsesameseeds.

PERSERVING:CALORIES338;PROTEIN15g;CARBOHYDRATES44g;TOTALFAT13.9g;SATURATEDFAT2.5g;SODIUM118mg;FIBER7.6g;BETA-CAROTENE6,071ug;VITAMINC84mg;CALCIUM183mg;IRON5mg;FOLATE106ug;MAGNESIUM145mg;ZINC3.6mg;SELENIUM10.3ug

GreatGreens

SERVES4

INGREDIENTS

1largebunchkale,toughstemsandcenterribsremovedandleaveschopped1bunchSwisschard,toughstemsremovedandleaveschopped1tablespoonflavoredvinegarorDr.Fuhrman’sSpicyPecanVinegar

1clovegarlic,mincedNo-saltseasoningblend,adjustedtotaste,or½tablespoonDr.Fuhrman’sVegiZest1teaspoondrieddill

1teaspoondriedbasil

Blackpeppertotaste

¼cuprawchoppedpecans,lightlytoasted

DIRECTIONS

SteamthekaleandSwisschardfor7minutes.Transfertoabowl.

Combinetheremainingingredientsandaddtothegreens.Ifdesired,add2–3tablespoonsofthesteamingwatertoadjustconsistency.Servetoppedwithtoastedpecans.

PERSERVING:CALORIES46;PROTEIN3g;CARBOHYDRATES9g;TOTALFAT0.5g;SATURATEDFAT0.1g;SODIUM150mg;FIBER2.2g;BETA-CAROTENE7,435ug;VITAMINC86mg;CALCIUM117mg;IRON2.3mg;FOLATE25ug;MAGNESIUM68mg;ZINC0.5mg;SELENIUM1.1ug

OrangeZestChard

»ExecutiveChefMartinOswald

SERVES4

INGREDIENTS

2shallots,diced2clovesgarlic,diced

2bunchesSwisschard,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

1poundSwisschard

6garliccloves,minced1½cupsno-salt-addedorlow-sodiumtomatosauce3plumtomatoes,chopped1½cupsredkidneybeans*or1(15-ounce)canlow-sodiumorno-salt-addedkidneybeans,drained½teaspoonno-saltItalianseasoningblend

*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

Combineallingredientsinapotandsimmeronlowheatuntilchardissoft,stirringoccasionally.

PERSERVING:CALORIES174;PROTEIN13g;CARBOHYDRATES34g;TOTALFAT1g;SATURATEDFAT0.1g;SODIUM262mg;FIBER9.8g;BETA-CAROTENE4,804ug;VITAMINC64mg;CALCIUM111mg;IRON5.3mg;FOLATE127ug;MAGNESIUM156mg;ZINC1.6mg;SELENIUM3.2ug

BrusselsSproutswithOrangeandWalnuts

SERVES4

INGREDIENTS

1poundbrusselssprouts

½cupfreshlysqueezedorangejuice¼cupwalnuts1teaspoonorganicorangezest(seebox)Freshlygroundpeppertotaste

DIRECTIONS

Placebrusselssproutsinasteamerbasketoverboilingwater.Coverandsteamabout20minutesoruntiltender.

Placesteamedbrusselssproutsandorangejuiceinalargeskillet,bringtoasimmer,andcookfor3minutes.Removefromheat.Toastwalnutsinasmallskilletovermediumheatfor2to3minutesuntillightlytoasted.Addtoastedwalnutsandgratedorangepeelandgentlytoss.Seasonwithpepper.

PERSERVING:CALORIES111;PROTEIN5g;CARBOHYDRATES15g;TOTALFAT5.2g;SATURATEDFAT0.5g;SODIUM29mg;FIBER4.9g;

BETA-CAROTENE521ug;VITAMINC113mg;CALCIUM59mg;IRON1.9mg;FOLATE86ug;MAGNESIUM41mg;ZINC0.7mg;SELENIUM2.2ug

BrusselsSproutswithButternutSquashandCurrants

»ExecutiveChefMartinOswald

SERVES4

INGREDIENTS

½cupshallots,cutinhalf2cupsbrusselssprouts,leavesseparatedfromthehearts½cupbutternutsquash,diced½teaspoonfreshthyme,chopped

½organiclemon,zestonly(seebox)1tablespoonbalsamicvinegarorDr.Fuhrman’sBlackFigVinegar2tablespoonsdriedcurrants

2tablespoonshempseeds

DIRECTIONS

Preheattheovento350°F.Wraptheshallotsand2tablespoonswaterinaluminumfoilandbakefor50minutes.

Inastainlesssteelpan,steamthebrusselssproutheartsandbutternutsquashin¼cupwaterfor5minutes.Addtheshallots,thyme,brusselssproutleaves,lemonzest,vinegar,andcurrants.Steam3moreminutes.

Sprinklewithhempseedstogarnish.

PERSERVING:CALORIES75;PROTEIN3g;CARBOHYDRATES14g;TOTALFAT1.7g;SATURATEDFAT0.2g;SODIUM16mg;FIBER3.1g;BETA-CAROTENE940ug;VITAMINC43mg;CALCIUM45mg;IRON1.2mg;FOLATE41ug;MAGNESIUM35mg;ZINC0.5mg;SELENIUM1.9ug

Thezestofalemonorothercitrusfruitistheoutermost,coloredskinthatcontainsflavorfuloils.Useagratertotakeoffjustthecoloredpart,notthewhite

pith.Thoroughlywashedorganicoranges,lemons,orlimesshouldbe

usedforzesting.Dried,gratedorangeorlemonzestisalsoavailableinthespicesectionofmoststores.

BroccoliFraDiavlo

SERVES2

INGREDIENTS

5cupsfreshbroccoliflorets

4clovesgarlic,chopped1½cupsdicedfreshtomatoesor1(15-ounce)canno-salt-addeddicedtomatoes1cuplow-sodiumorno-salt-addedtomatoorpastasauce1–2teaspoonsItalianseasoningDashofdriedhotpepperflakes¼cupnutritionalyeast½teaspoonSpanishpaprika

DIRECTIONS

Steambroccoliuntiltender.

Inalargesaucepanovermediumheat,sautégarlicin¼cupwaterfor3to4minutes.Addtomatoes,tomatosauce,Italianseasoning,andhotpepperflakestotaste.Simmer10minutes.

Stirinbroccoli,nutritionalyeast,andSpanishpaprika.

PERSERVING:CALORIES209;PROTEIN19g;CARBOHYDRATES38g;TOTALFAT1.5g;SATURATEDFAT0.2g;SODIUM116mg;FIBER15g;BETA-CAROTENE1,712ug;VITAMINC238mg;CALCIUM194mg;IRON6.2mg;FOLATE803ug;MAGNESIUM126mg;ZINC2.8mg;SELENIUM7.3ug

CauliflowerandGreenPeaCurry

SERVES4

INGREDIENTS

3garliccloves,minced1mediumonion,chopped1smallcarrot,grated2teaspoonsmincedfreshginger1tablespooncurrypowder

1teaspoongroundcumin

1headcauliflower,cutintoflorets1½cupschoppedtomatoes,freshorpackagedinBPA-freecontainers1cupfreshorfrozengreenpeas¼cupwater

1tablespoonfreshlemonjuice

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,sliced

10ouncesfreshspinach

½cuprawcashewbutterSoy,almond,orhempmilk,ifneededtothinNo-saltseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sVegiZest¼teaspoonnutmeg

DIRECTIONS

Steamcauliflowerandgarlicabout8to10minutesoruntiltender.Drainandpressoutasmuchwateraspossibleinstrainer.

Placespinachinsteamer,steamuntiljustwilted,andsetaside.

Processcauliflower,garlic,andcashewbutterinafoodprocessoruntilcreamyandsmooth.Ifnecessary,addsoymilktoadjustconsistency.

AddVegiZestorotherno-saltseasoningblendandnutmeg.Mixinwiltedspinach.

PERSERVING:CALORIES164;PROTEIN9g;CARBOHYDRATES18g;TOTALFAT8.5g;SATURATEDFAT1.7g;SODIUM124mg;FIBER5.7g;BETA-CAROTENE4,599ug;VITAMINC93mg;CALCIUM116mg;IRON3.8mg;FOLATE234ug;MAGNESIUM121mg;ZINC1.7mg;SELENIUM3.9ug

LemonCauliflowerRisotto

»ExecutiveChefMartinOswald

SERVES4

INGREDIENTS

½onion,diced2clovesgarlic,finelychopped½cuplow-sodiumorno-salt-addedvegetablebroth6cupsfinelychoppedcauliflowerflorets(topsoffloretsonly,nostems)½organiclemon,juicedandzested(seebox)1cuproastedredbellpeppers,sliced

1tablespoonnutritionalyeast

2cupsspinach,finelysliced

4tablespoonsrawalmondbutter

2tablespoonsrawalmonds,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;VITAMINC132mg;CALCIUM114mg;IRON2.2mg;FOLATE155ug;MAGNESIUM

103mg;ZINC1.5mg;SELENIUM3.1ug

“Cheesy”BarleyRisotto

»TaliaFuhrman

SERVES4

INGREDIENTS

1teaspoonoliveoil

1cuphulledbarley(seeNote)1teaspoondriedoregano

1teaspoonbasil

1clovegarlic,minced½largeonion,thinlysliced1½cupsdicedtomatoes,freshorpackagedinBPA-freecontainers1cupunsweetenedsoy,hemp,oralmondmilk2tablespoonswater,plusmoreifneeded½cupnutritionalyeast½tablespoonmiso,mixedwith½tablespoonwater

1cupthinlyslicedshiitakemushrooms

¼cupunsulfured,no-salt-addeddriedtomatoes,finelychopped2cupsfrozenspinach,thawed,or6cupsfreshspinachNo-saltItalianseasoningblend,adjustedtotaste,or2tablespoonsDr.Fuhrman’sMatoZestDIRECTIONS

Placeoliveoiland2tablespoonswaterinamediumpotalongwithbarley,oregano,andbasil.Overmediumheat,stirthebarleyuntilitiswellcoatedwiththeoilandwater.Whenthebarleybeginstosimmer,addthemincedgarlicandonion.Reduceheattolow-mediumandcookfor1minute.

Stirinthedicedtomatoes,milk,water,nutritionalyeast,andmiso.Bringtoaboil,reduceheattolow,cover,andcook(allowingabitofairtoescape)for15minutes.

Addshiitakemushrooms,driedtomatoes,spinach,andMatoZestorotherno-saltItalianseasoningblend.Cookforanother15to20minutesoruntildesiredconsistency,stirringevery5minutesorso,beingcarefulnottoburnthebarleyonthebottomofthepot.

Themixtureshouldbecreamy,notsoupy,andthebarleywillbechewyandnotmushy.Serveimmediately.

NOTE:Hulledbarley,alsoknownasbarleygroats,isthewhole-grainformofbarley.Pearlbarleymayalsobeusedbutitislowerinnutritionalvalue.Pearlbarleyundergoesextensiveprocessingthatremovestheouterhullsalongwiththebran.Hulledbarleyhasonlytheouterlayerremoved,leavingthebranlayerintact.Mostrecipescallforpearlbarleyorintendforcookstousethistypeeveniftheydon’tspecify.However,itisusuallyfinetosubstitutehulledbarley.Justbeawarethatyoumayneedtoadjustthecookingtime.

Hulledbarleycantake2hourstocooktoasoftandmushytexture,but,afterjust35minutes,itischewyandreadytoeat.Ifyoudon’twantitaschewy,cooklonger,addingmorewaterifneeded,untilitreachesdesiredtexture.

PERSERVING:CALORIES371;PROTEIN26g;CARBOHYDRATES66g;TOTALFAT5.5g;SATURATEDFAT0.8g;SODIUM354mg;FIBER19.3g;BETA-CAROTENE6,687ug;VITAMINC34mg;CALCIUM208mg;IRON9.6mg;FOLATE708ug;MAGNESIUM186mg;ZINC4.2mg;SELENIUM40.6ug

GreenBeansinaCloud

SERVES3

INGREDIENTS

4cupscutfreshgreenbeans

⅛cupwater1½tablespoonsrawcashewbutter

1teaspoonno-salt-addedstone-groundmustard

1clovegarlic,minced1tablespoonfinelychoppedonion

1teaspoonlemonjuice

Freshlygroundblackpeppertotaste

DIRECTIONS

Steamgreenbeansfor8minutesoruntilcrisp-tender.

Mashthewaterandcashewbuttertogetherwithaforktothin,andthenwhiskinremainingingredientsandtosswithsteamedgreenbeans.

PERSERVING:CALORIES101;PROTEIN5g;CARBOHYDRATES14g;TOTALFAT4.2g;SATURATEDFAT0.8g;SODIUM39mg;FIBER5.3g;BETA-CAROTENE823ug;VITAMINC26mg;CALCIUM62mg;IRON2.1mg;FOLATE61ug;MAGNESIUM59mg;ZINC0.8mg;SELENIUM2.5ug

SummerCornandTomatoSauté

SERVES4

INGREDIENTS

2cupsfresh,rawcornkernels¼cupchoppedredonion1poundtomatoes,chopped¼cupchoppedfreshbasilFreshlygroundblackpeppertotaste

DIRECTIONS

Heat2tablespoonswaterinaskilletandsautécornandonion,stirringoccasionallyuntilcornistender,about5minutes.Removefromheatandletstandfor5minutes.Stirintomatoesandbasilandseasonwithblackpepper.

PERSERVING:CALORIES96;PROTEIN6g;CARBOHYDRATES22g;TOTALFAT0.9g;SATURATEDFAT0.1g;SODIUM8mg;FIBER3.5g;BETA-CAROTENE594ug;VITAMINC21mg;CALCIUM20mg;IRON0.7mg;FOLATE50ug;MAGNESIUM30mg;ZINC0.5mg;SELENIUM0.6ug

MushroomStroganoff

Deliciousservedoversmashedsteamedcauliflower,parsnips,orbakedpotatooronabedofsteamedkaleorspinach.

SERVES4

INGREDIENTS

1mediumonion,chopped1clovegarlic,minced

1poundmushrooms,thinlysliced

2tablespoonsfreshlemonjuice

1tablespoonfreshtarragon,chopped,or1teaspoondriedtarragon

1tablespoonsweetpaprika

1cuplow-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

2cupschoppedmushrooms

1cupdicedzucchini

¾cupchoppedredbellpepper¾cupchoppedonion1cupcookedwildrice(seeNote)⅓cupraisins(reduceto2tablespoonsfordiabeticorweight-lossdiets)¼cupwalnuts,chopped

1teaspoondriedbasil

½teaspoondriedmarjoram½teaspoondriedthyme½teaspoonMrs.Dashtomato-flavorseasoningor1teaspoonDr.Fuhrman’sMatoZest

1largeheadcabbage

2cupsno-salt-addedorlow-sodiumtomatosauce

DIRECTIONS

Preheattheovento350°F.

Inalargesaucepan,heat2tablespoonswaterandwater-sautémushrooms,zucchini,redpepper,andonionuntiltender.Addcookedwildrice,raisins,walnuts,basil,marjoram,thyme,andMatoZestorMrs.Dashtomato-flavorseasoning.

Meanwhile,cookcabbageinboilingwateruntilleavesfalloffhead.Setaside8largeleaves(refrigerateremainingcabbageforanotheruse).Cutoutthethickveinfromeachleaf.Overlapcutendsbeforefilling.

Spoon¼to½cupmushroom/ricemixtureontothethickbottomofeachcabbageleaf.Rolltheleafoveronce,thenfoldthe2sidesinandfinishrolling.

Coverthebottomofacasseroledishwithsomeofthetomatosauce.Placerollsinthecasserole,seam-sidedown.Pourremainingsauceoverrolls,coveringcabbagecompletely.Bakeuntilcabbageiscookedandrollsareheatedthrough,about30minutes.

NOTE:Wildricecookingtip:Rinserice.Combine1cupwildriceand4cupswaterinaheavysaucepan.Bringtoaboil,cover,andsimmeroverlowheatfor45minutes,untilricehasopenedandfluffedout.Removecover,stir,cover,andletsitfor15minutes.Drainanyexcesswater.Onecupuncookedwildriceyields3–4cupscookedwildrice.

PERSERVING:CALORIES231;PROTEIN9g;CARBOHYDRATES42g;TOTALFAT5.9g;SATURATEDFAT0.7g;SODIUM671mg;FIBER8.4g;BETA-CAROTENE795ug;VITAMINC94mg;CALCIUM96mg;IRON3mg;FOLATE107ug;MAGNESIUM86mg;ZINC1.5mg;SELENIUM10.5ug

PortobelloMushroomsandBeans

SERVES2

INGREDIENTS

1largeonion,chopped2garliccloves,chopped2largeportobellomushroomcaps,thinlysliced½cupredwine(orlow-sodiumvegetablebroth)1largetomato,diced,or8cherrytomatoes,halved1½cupscookedgarbanzobeans*(chickpeas)or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

Water-sautétheonionandgarlicfor2minutesoruntilonionsaresoft.Addthe

mushroomsandtheredwine(orbroth)andcontinuecookingfor5minutes,untilmushroomsaretender.Addthetomatoesandgarbanzobeans.Simmerfor5minutes.

PERSERVING:CALORIES143;PROTEIN11g;CARBOHYDRATES25g;TOTALFAT2.1g;SATURATEDFAT0.3g;SODIUM21mg;FIBER6.6g;BETA-CAROTENE414ug;VITAMINC15mg;CALCIUM50mg;IRON2.3mg;FOLATE130ug;MAGNESIUM46mg;ZINC1.4mg;SELENIUM6ugToaddsomezesttoyourdisheswithoutaddingsalt,trymakingaseasoning

blendcalledGremolata.Tosstogether:

1–2clovesgarlic,finelyminced¼cupfresh,flat-leafparsley,minced

2teaspoonsgratedlemonzest(useorganiclemon)Thismixturecanbesprinkledovervegetabledishes,soups,orsautéedmushroomsjustbefore

serving.Mayalsobeservedatthetableasacondiment.

Spinach-StuffedMushrooms

SERVES3

INGREDIENTS

1smallonion,chopped12largemushrooms,stemsseparatedandchopped1clovegarlic,minced½teaspoondriedthyme¼cuplow-sodiumorno-salt-addedvegetablebroth5ouncesfreshspinach2tablespoonsrawalmondbutter

1tablespoonnutritionalyeast

¼teaspoonblackpepper,ortotaste

DIRECTIONS

Preheattheovento350°F.

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

Removemushroomcapsfrompanandplaceonalightlyoiledbakingsheet.Addspinachtoonionmixtureremaininginpanandheatuntilwilted.Removefromheatandstirinalmondbutter,nutritionalyeast,andblackpepper.

Fillmushroomcapswithspinach/onionmixtureandbakefor15to20minutesoruntilgoldenbrown.

PERSERVING:CALORIES121;PROTEIN7g;CARBOHYDRATES12g;TOTALFAT6.8g;SATURATEDFAT0.7g;SODIUM53mg;FIBER3.8g;BETA-CAROTENE2,664ug;VITAMINC18mg;CALCIUM99mg;IRON3mg;FOLATE222ug;MAGNESIUM86mg;ZINC1.3mg;SELENIUM7.5ug

PolentawithWiltedGreens,RoastedPortobelloMushrooms,andBlackCherryVinaigrette

»ChefJamesRohrbacher

Duringpomegranateseason,useDr.Fuhrman’sPomegranateBalsamicVinegarinsteadoftheBlackCherryVinegarandsubstitute1cuppomegranateseedsforthecherries.

SERVES4

INGREDIENTS

FORTHEBLACKCHERRYVINAIGRETTE:½cupDr.Fuhrman’sBlackCherryVinegar

1cupwater

2teaspoonsarrowrootpowder,dissolvedin¼cupcoldwater

FORTHEPOLENTA:4portobellomushrooms,cleanedandslicedinto2-inch-longslices½cupredwine4clovesgarlic,roughlychopped½onion,diced4sprigsthyme

1sprigrosemary

Freshlygroundpeppertotaste

3cupswater

¾cupcornmeal2bunchesmixedgreens(kale,collard,bokchoy,etc.),washed,chopped,andsteamedinwaterorwhitewinefor15minutesoruntiltender1cuppittedandchoppedfreshorfrozencherries

DIRECTIONS

Preheattheovento375°F.

Tomaketheblackcherryvinaigrette,bringthevinegarand1cupwatertoaboilinasmallsaucepan.Onceboiling,whiskinthearrowroot/coldwatermixture

andletboilfor2minutes,butnolonger,whiskingoccasionally.Removefromtheheatandletthevinaigrettecooltoroomtemperature.

Topreparepolenta,placethemushroomsinaroastingpan,pourthewineoverthem,andsprinklewiththechoppedgarlicandonions.Laythethymeandrosemarysprigsontopandsprinklewithfreshlygroundblackpepper.Coverthepanwithfoilandbakefor45to60minutesuntiltender.Removetheherbsprigs.

Meanwhile,bring3cupswatertoaboiloverhighheat.Whenwaterisboiling,slowlywhiskcornmealintotheboilingwater.Whenallthecornmealisadded,reduceheattoaverylowsimmer,cover,andcontinuecookinguntilthepolentaissmoothandthick,about10to20minutes,stirringevery5minutes.

Forasoftpolenta,stirthegreensintothehotpolentaandserveinindividuallargepastabowlstoppedwiththemushrooms,desiredamountofthevinaigrette,andthecherries.

Forabakedpolenta,pourthehotcookedpolentaintoan8x8-inchnonstickcakepanandchilluntilfirm.Removefromtherefrigeratorandturnoutontoacuttingboard.Cutintoquartersandthencutquartersintohalftomaketriangles.Placethetrianglesonanonstickbakingsheetandputunderthebroileruntillightlybrowned.Toserve,placethesteamedgreensonthebottomofalargebowlorplate.Topwith2polentatrianglesandthemushrooms,drizzledesiredamountofvinaigrette,andsprinklewithcherries.

PERSERVING:CALORIES351;PROTEIN20g;CARBOHYDRATES67g;TOTALFAT2.2g;SATURATEDFAT0.3g;SODIUM69mg;FIBER14.1g;BETA-CAROTENE255ug;VITAMINC20mg;CALCIUM147mg;IRON5.9mg;FOLATE256ug;MAGNESIUM118mg;ZINC4.7mg;SELENIUM73.6ug

AcornSquashSupreme

SERVES2

INGREDIENTS

1largeacornsquash

¼cupdried,unsulfuredapricots,soaked,untilsoft,injustenoughwatertoalmostcover,thendiced1½cupspineapple,chopped

2tablespoonsraisins

2tablespoonswalnutsandcashews,chopped½teaspoonCeyloncinnamon

DIRECTIONS

Preheattheovento350°F.

Cutsquashinhalf,removeseeds,andbakefacedownin½inchofwaterfor45minutes.

Meanwhile,combinetheapricotsandsoakingliquid,pineapple,raisins,andnuts.

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

PERSERVING:CALORIES257;PROTEIN4g;CARBOHYDRATES57g;TOTALFAT4.4g;SATURATEDFAT0.8g;SODIUM12mg;FIBER6.6g;BETA-CAROTENE865ug;VITAMINC66mg;CALCIUM104mg;IRON3mg;FOLATE62ug;MAGNESIUM113mg;ZINC1mg;SELENIUM2.6ug

SweetPotatoandAsparagusRagout

SERVES6

INGREDIENTS

2mediumsweetpotatoes,peeledandchoppedintobite-sizepieces6unsulfured,driedfigs,chopped(reduceto3figsfordiabeticorweight-lossdiets)

12ouncesbabyspinach

2cupslow-sodiumorno-salt-addedvegetablebroth2largeleeks,whiteandpalegreenpartsonly,washedthoroughly*andcutinto½-inchslices1clovegarlic,minced1poundfreshasparagus,trimmedandcutdiagonallyinto1-inchpieces7ouncesfreshshiitakemushrooms,chopped2tablespoonsfreshlemonjuice3tablespoonschoppedfreshparsley

3tablespoonschoppedfreshmintleaves

*Toremovedirtfromleeks,splitlengthwise,separate,thenwashthoroughly.

DIRECTIONS

Placepotatoesandfigsinasteamerandsteamuntilpotatoesaretender,about10minutes.Addspinachontopofpotatoesinthesteamer,cover,andallowtowilt.Oncespinachiswilted,transfermixturetoabowlandsetaside.

Addvegetablebroth,leeks,garlic,andasparagustoaskillet.Coverandsimmeruntilleeksandasparagusaretender,about10minutes.Removewithaslottedspoonandtransfertothebowlwithpotatoesandspinach.

Inthesameskillet,sautémushrooms,stirringoccasionally,untilmushroomsaresoftened,about2minutes.Addmushroomstopotato/spinach/asparagusmixture.Addlemonjuice,parsley,andmintleavesandgentlytoss.

PERSERVING:CALORIES181;PROTEIN7g;CARBOHYDRATES37g;TOTALFAT2.6g;SATURATEDFAT0.6g;SODIUM96mg;FIBER7.6g;

BETA-CAROTENE8,009ug;VITAMINC31mg;CALCIUM149mg;IRON5mg;FOLATE186ug;MAGNESIUM105mg;ZINC1.6mg;SELENIUM67.2ug

SpaghettiSquashPrimavera

SERVES4

INGREDIENTS

1mediumspaghettisquash

1½carrots,diagonallysliced½cupdiagonallyslicedcelery3clovesgarlic,minced1½cupsshreddedcabbage1smallzucchini,choppedintosmallpieces1½cupscookedpintobeans*or1(15-ounce)canlow-sodiumorno-salt-addedpintobeans,drained1½cupschoppedtomatoes,freshorpackagedinBPA-freecartons⅓cuplow-sodiumorno-salt-addedvegetablebroth1teaspoondriedthyme

2tablespoonschoppedfreshparsley

1cuplow-sodiumorno-salt-addedpastasauceNutritarian“Parmesan”(seebox)

*Use½cupdriedbeans;seecookinginstructions.

NutritarianParmesaniseasytomakeandyoucansprinkleitonanything.

Place½cuprawalmonds(walnutsorpinenutsalsowork)and½cupnutritionalyeastinafoodprocessorandpulseuntilthetextureofgratedParmesanisachieved.Placeinanairtightcontainerandrefrigerate.Keeps

indefinitely.

DIRECTIONS

Preheattheovento350°F.

Slicespaghettisquashinhalflengthwiseandremoveseeds.Placebothhalvesupsidedownonabakingsheet.Bakefor45minutesoruntiltender.

Meanwhile,cookcarrotsandceleryin2tablespoonswaterinacoveredpanovermediumheatfor10minutes,stirringoccasionally.Addalittlemorewaterifneeded.Addgarlic,cabbage,andzucchiniandcook,covered,foranother10minutes.Stirinremainingingredients,exceptforpastasauceand“Parmesan.”Coverandsimmerfor10minutesoruntilcarrotsaretender.Whensquashisdone,removefromtheovenand,usingafork,scrapespaghetti-likestrandsfromsquashintoabowl.Addpastasauceandcombinebymixingthoroughly.

Mixthevegetables,beans,andherbswiththesquash/pastasaucemixtureandserveonabedofshreddedromainelettuce,ifdesired,orplacebackinthehollowed-outsquashbowls.

Sprinklewithnutritarian“Parmesan.”

PERSERVING:CALORIES268;PROTEIN13g;CARBOHYDRATES51g;TOTALFAT4.5g;SATURATEDFAT0.7g;SODIUM94mg;FIBER14.6g;BETA-CAROTENE5,555ug;VITAMINC63mg;CALCIUM158mg;IRON4.3mg;FOLATE291ug;MAGNESIUM101mg;ZINC1.7mg;SELENIUM6.1ug

ChardandSweetPotatoGratin

SERVES6

INGREDIENTS

Smallamountofoliveoil8ouncestempeh,slicedasthinlyaspossible

1teaspoonchoppedfreshginger

1smallonion,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-thirdoftheslicedsweetpotatoesonthebottomofthepreparedbakingdish.Placeone-halfofthetempehandone-halfoftheSwisschardmixtureontop.Arrangeanotherone-thirdofthesweetpotatoslices,thentheremainingtempeh,thentheSwisschard,followedbytheremainingsweetpotato.

Combinemilk,nutmeg,andblackpepper.Pouroverdish.Coverwithfoilandbakefor35minutes.Removefoil,topwithnondairymozzarellacheese,and

bakeforanadditional15minutes.Sprinklewithtoastedflaxseeds.

PERSERVING:CALORIES349;PROTEIN21g;CARBOHYDRATES46g;TOTALFAT11.1g;SATURATEDFAT2g;SODIUM347mg;FIBER8.4g;BETA-CAROTENE14,167ug;VITAMINC42mg;CALCIUM245mg;IRON5.3mg;FOLATE68ug;MAGNESIUM188mg;ZINC2.2mg;SELENIUM9.6ugTempehoriginatedinIndonesia.Itismadefromfermentedsoybeans,sometimesmixedwithgrains,andformedintheshapeofapattyorcake.Ithasanuttytaste,buteasilyabsorbstheflavorsofotherfoodswithwhichitiscooked,

makingitadaptabletomanytypesofdishes.

ChannaSaag(SpicyChickpeaswithSpinach)

SERVES2

INGREDIENTS

1mediumonion,thinlysliced2garliccloves,crushed1inchpieceginger,grated2mediumtomatoes,chopped

1teaspoongroundcoriander

1teaspoongarammarsala(anIndianspicemixture)1teaspoongroundcardamom

1teaspoongroundcinnamon

12ouncesspinach,chopped(frozenorfresh)

1½cupscookedgarbanzobeans(chickpeas)*or1(15-ounce)canno-salt-addedorlow-sodiumgarbanzobeans,drained⅛teaspooncayennepepper,ortotaste

*Use⅔cupdriedbeans;seecookinginstructions.

DIRECTIONS

Heat2to3tablespoonswaterinalargepan.Water-sautéonion,garlic,andgingeruntiltender.Addthetomatoes,spices,andspinachandcook5minutes.Stirinthechickpeasandcayennepepperandcookforanother5minutes.

PERSERVING:CALORIES298;PROTEIN21g;CARBOHYDRATES53g;TOTALFAT4.3g;SATURATEDFAT0.5g;SODIUM153mg;FIBER16.6g;BETA-CAROTENE10,174ug;VITAMINC71mg;CALCIUM278mg;IRON9.3mg;FOLATE571ug;MAGNESIUM218mg;ZINC3.2mg;SELENIUM7ug

CubanBlackBeans

SERVES6

INGREDIENTS

1cupchoppedonion

¾cupchoppedgreenbellpepper2cupsno-salt-addedorlow-sodiumtomatojuice4¼cupscookedblackbeans*or3(15-ounce)cansno-salt-addedorlow-sodiumblackbeans,drained1½cupschoppedtomatoes,freshorpackagedinBPA-freecartons1cupno-salt-addedorlow-sodiumtomatosauce4clovesgarlic,minced

1teaspooncumin

½teaspoongarlicpowder¼teaspoonblackpepper

1tablespoonredwinevinegar

¼cupfreshcilantro

*Use1½cupsdriedbeans;seecookinginstructions.

DIRECTIONS

Heat1tablespoonwaterinalargepanandwater-sautéonionsandpeppersuntiltender.Addallremainingingredientsexceptvinegarandcilantro.Bringtoaboil.Cover,reduceheat,andsimmer20to25minutesoruntilvegetablesaretender.Stirinvinegarandcilantro.

PERSERVING:CALORIES255;PROTEIN15g;CARBOHYDRATES46g;TOTALFAT3g;SATURATEDFAT0.5g;SODIUM82mg;FIBER14g;BETA-CAROTENE1,259ug;VITAMINC51mg;CALCIUM73mg;IRON3.6mg;FOLATE218ug;MAGNESIUM114mg;ZINC1.8mg;SELENIUM2.8ug

MushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSalad

»ExecutiveChefMartinOswald

Asofritoisaseasoned,tomato-basedsauceusedasafoundationinCaribbean,LatinAmerican,andSpanishcooking.

SERVES6

INGREDIENTS

FORTHESWISSCHARD:1yellowonion,chopped4clovesgarlic,chopped1greenpepper,diced1redbellpepper,roasted,seeded,anddiced

1teaspoonSpanishpaprika

¼teaspoonsaffronthreadsPinchofMexicanchiliflakes½cupwhitewine

1cupdicedtomatoes

2cupscreminimushrooms,roughlychoppedandsautéed2cupscookedgarbanzobeans(chickpeas),roughlychopped12blanchedSwisschardleaves,cutintosquares

FORTHEPLUMSALAD:4plums,orAsianorBoscpears,sliced½cupthinlyslicedfennel

2tablespoonsparsleyleaves

1tablespoonagedsherryvinegarorbalsamicvinegar1tablespoonrawsunflowerseeds,crushed1tablespoonchives,cutinto½-inchsticksPinchofchiliflakes

DIRECTIONS

Preheattheovento350°F.

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

Place½cupmixtureontopofeachSwisschardsquare.Form“raviolis”by

foldingovertheSwisschardleaves.Placeinacasseroledish,cover,andbakefor15minutesoruntilheatedthrough.

Combineplumsaladingredients.

Servetoppedwithplumsalad.

PERSERVING:CALORIES186;PROTEIN10g;CARBOHYDRATES33g;TOTALFAT1.6g;SATURATEDFAT0.2g;SODIUM66mg;FIBER9.4g;BETA-CAROTENE1,547ug;VITAMINC61mg;CALCIUM94mg;IRON3.5mg;FOLATE91ug;MAGNESIUM84mg;ZINC1.4mg;SELENIUM4.5ug

RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus

»ChefJackHunt

Verjusisthepressedjuiceofunripenedgrapes.Whileacidic,ithasagentlerflavorthanvinegar.Unlikewine,verjusisnotfermentedandisnotalcoholic.Itisavailableingourmetfoodstoresordirectlyfromproducers.Ifyouareunabletofindverjus,substitute1cuplow-sodiumvegetablejuiceplus1tablespoonlemonjuiceorricewinevinegar.

SERVES4

Ingredients:

⅔cupuncookedredorblackquinoa1cuppearlonions,peeled(cutlargeronesinhalf)1cupdicedrainbowcarrots(seeNote)½cupdicedcelery1½cupsbrusselssprouts,coredandfinelyshreddedinafoodprocessor2clovesgarlic,minced1Serranoorjalapeñochili,minced

1largepinchdulseflakes

½cupdriedfruit(raisins,currants,choppedunsulfuredapricotsorfigs)½cuprawpumpkinseeds1½cupverjusBlackpeppertotaste2tablespoonschoppedfreshthyme

2tablespoonschoppedfreshItalianparsley

DIRECTIONS

Washquinoathoroughlyincoldwaterinabowl,thendrainthroughafine-screenstrainer.Inalargesaucepan,bringquinoaand2cupswatertoaboil.Reduceheatandsimmer,uncovered,untilgrainsaretranslucentandthemixtureistheconsistencyofathickporridge,about15to20minutes.

Heatalargesautépan(castiron,nonstick,orstainlesssteel)onhighheat.Whenveryhot,reduceheattomedium,addthepearlonions,andsearuntilgoldenbutnotcookedfully.Removepearlonionsandsetasideinasmallbowl.

Addthecarrots,celery,andbrusselssproutsandsautéuntilgolden.Addthegarlic,chilies,dulse,driedfruit,andpumpkinseedsandsautélightlyfor1minute.Placepearlonionsbackintothepanandaddtheverjus(becareful,therewillbealotofsteamcomingupfromthepan).Scrapeanybrownedbitsstucktothepanwithawoodenspoonorhigh-heatspatula.Seasonwithblackpepper,cover,andreducetomedium-lowheat.Continuecookinguntilvegetablesarejusttender.

Addthyme,parsley,andcookedquinoaandtosstogetheruntilquinoahaswarmed.

NOTE:Rainbowcarrotsarered,white,yellow,andpurpleandareavailableingourmetfoodstores.Ifyoucan’tfindthem,substituteregularorangecarrots.

PERSERVING:CALORIES361;PROTEIN15g;CARBOHYDRATES50g;TOTALFAT14g;SATURATEDFAT2.5g;SODIUM56mg;FIBER6.8g;BETA-CAROTENE2,914ug;VITAMINC47mg;CALCIUM88mg;IRON8.2mg;FOLATE75ug;MAGNESIUM238mg;ZINC3.5mg;SELENIUM2.7ug

BlackBeanSpaghettiandVegetableswithThaiCoconutSauce

»ChefJamesRohrbacher

SERVES6

INGREDIENTS

2cupscoconutmilkbeverage

4(4-inch)stalkslemongrass,brokenupintosmallpiecesPeelof1organiclime,withpithremoved1-inchpieceginger,peeledandminced¾cupunsweetenedshreddedcoconut6dates,pitted½tablespoonlimejuice⅛teaspooncayennepepper,ormoretotaste2tablespoonswaterorwhitewine

2clovesgarlic

3cupsbroccoliflorets,cutintobite-sizepieces½cupcarrots,slicedin¼-inchpieces

8ouncesbabycornears

10ouncesmushrooms,sliced

3cupsslicedbokchoy

1(7-ounce)packageblackbeanspaghetti¼cuprawmacadamianuts,rawcashews,orrawSpanishpeanuts,lightlytoasted

DIRECTIONS

Placecoconutmilkbeverage,lemongrass,limepeel,andgingerinasaucepan.Bringtoaboil,removefromheat,coverandletsteepfor30minutes.Mashlemongrass,limepeel,andgingerintomixturewithawoodenspoon.Pourthroughafine-meshstrainertoremovefibers.Addcoconutmilktoahigh-poweredblenderalongwithshreddedcoconut,dates,limejuice,andcayennepepper.Blenduntilsmoothandcreamy.

Inalargewokorskillet,heatwaterorwhitewine,addgarlic,broccoli,carrots,andbabycorn,andstir-fryfor2minutes,addingmorewaterasneeded.Addmushroomsandbokchoyandcontinuetocookuntilvegetablesstarttosoften,about4minutes.Addcoconutsauce,cover,andcookfor2to3minutesuntilvegetablesarecrisp-tender.

Meanwhile,cookspaghettiaccordingtopackagedirections.

Servepastatoppedwithvegetablesandsauce.Sprinklewithlightlytoastednuts.

PERSERVING:CALORIES401;PROTEIN16g;CARBOHYDRATES65g;TOTALFAT11.4g;SATURATEDFAT4.2g;SODIUM92mg;FIBER5.5g;BETA-CAROTENE1,301ug;VITAMINC49mg;CALCIUM102mg;IRON4.4mg;FOLATE87ug;MAGNESIUM138mg;ZINC2.6mg;SELENIUM39.6ug

MediterraneanBeanandKaleSauté

SERVES4

INGREDIENTS

½cupunsulfured,no-salt,no-oil-addeddriedtomatoes,soakedfor30minutesinhotwatertocover2buncheskale,toughstemsandcenterribsremoved,chopped1mediumonion,finelychopped1cupshiitakemushrooms,coarselychopped3clovesgarlic,pressed1cupcooked*orcanned,no-salt-addedorlow-sodiumbeans,anytype1½tablespoonssherryvinegar

1tablespoonDijonmustard

Redpepperflakestotaste

½cupno-salt-addedorlow-sodiumpastasauce¼cupNutritarian“Parmesan”(seebox)*Use⅓cupdriedbeans;seecookinginstructions.

DIRECTIONS

Draindriedtomatoes,reservingsoakingwater.Chop.

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

Addthebeans,vinegar,mustard,andredpepperflakesandcookfor3moreminutesoruntilmushroomsaretenderandliquidcooksout.

Tosswithpastasauce.Servetoppedwith“Parmesan”cheese.

PERSERVING:CALORIES221;PROTEIN10g;CARBOHYDRATES32g;TOTALFAT7.3g;SATURATEDFAT0.7g;SODIUM304mg;FIBER7g;BETA-CAROTENE6,939ug;VITAMINC96mg;CALCIUM173mg;IRON3.9mg;FOLATE85ug;MAGNESIUM95mg;ZINC1.9mg;SELENIUM8.7ug

Rememberthemostpowerful,longevity-promotingfoods:G-BOMBS

Greens•Beans•Onions•Mushrooms•Berries•Seeds

FUHRMANFASTFOOD

Fastfooddoesn’thavetobeunhealthy.Inthischapter,Ihaveincludedavarietyofdeliciousrecipesforburgers,pizza,andsandwiches.Tomakeyourownquickandeasywraps,mixandmatchsomeoftheseoptions:GUIDETOCONSTRUCTINGHEALTHYWRAPS

SunnyBeanBurgers

SERVES2

INGREDIENTS

Smallamountofoliveoil¼cuprawsunflowerseeds2cupscookedkidneyorpintobeansorcannedno-salt-addedorlow-sodiumkidneybeans,drained½cupmincedonion

2tablespoonslow-sodiumketchup

1tablespoonwheatgermorold-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-fashionedrolledoats1cupgroundwalnuts

1cupwater

¼cuptomatopasteNo-saltseasoningblend,adjustedtotaste,or¼cupDr.Fuhrman’sMatoZest

1cupdicedonion

3clovesgarlic,minced6cupsfinelymincedmushrooms

2teaspoonsdriedbasil

½teaspoondriedoregano

2tablespoonsmincedfreshparsley

Freshlygroundpeppertotaste

⅔cupfrozenchoppedspinach,thawed

DIRECTIONS

Preheattheovento350°F.

Combinerolledoatsandgroundwalnutsinabowl.Setaside.

Inasmallsaucepan,whisktogetherwater,tomatopaste,andMatoZestorotherno-saltseasoningblend.Heatovermedium-highheatuntilboiling.Pouroverrolledoatsandwalnuts.Stirwellandsetaside.

Heat2tablespoonswaterinasautépanandaddonionandgarlic.Sautéuntilonionistranslucent.Addmushrooms,basil,oregano,parsley,blackpepper,andadditionalwater,ifneededtopreventsticking.Coverandcookfor5minutes,oruntilmushroomsaretender.

Inalargebowl,combinesautéedonionsandmushrooms,rolledoat/walnutmixture,andspinach.Stirwelltocombine.Withwethands,shape⅓cupofmixtureintoawell-formedburger.Placeonalightlyoiledbakingsheetandrepeatwithremainingmixture.Bakefor15minutes.Turnburgerstobaketheothersideforanother15minutes.

Removefromtheovenandcoolslightly.Serveonsmall,whole-grainhamburgerbunsorwhole-grainpitabreadhalves.Topwiththinlysliced,rawredonionandno-saltorlow-sodiumketchup.

Makes8burgers.

NOTE:Ifdesired,8ouncesofgroundturkeybreastmaybemixedinbeforeformingthepatties.

PERSERVING:CALORIES199;PROTEIN9g;CARBOHYDRATES21g;TOTALFAT11.1g;SATURATEDFAT1.1g;SODIUM101mg;FIBER4.4g;BETA-CAROTENE1,642ug;VITAMINC12mg;CALCIUM50mg;IRON2.5mg;FOLATE55ug;MAGNESIUM86mg;ZINC1.5mg;SELENIUM14.1ug

SweetPotatoBlackBeanBurgers

SERVES6

INGREDIENTS

⅓cuprawcashews⅓cuprawpecans1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans,drained¾cupbakedsweetpotato,mashed½cupdicedredonion½jalapeñopepper,deseededanddiced3tablespoonschoppedcilantro

1teaspoongarlicpowder

½teaspoonblackpepper1tablespooncidervinegar2tablespoonsfreshlimejuice

3tablespoonsnutritionalyeast

Smallamountofoliveoiloroliveoilcookingspray*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

Preheattheovento350°F.

Placenutsinafoodprocessorandgrindtoafinepowder.Addremainingingredients,exceptforoliveoil,andpulsetocombine.

Formmixtureinto6burgers.Placeonabakingpanthathasbeenrubbedlightlywitholiveoilorsprayedwithcookingspray.Bakefor30minutesuntillightlybrowned.

Servewithavocado,tomato,andredonionslices.

PERSERVING:CALORIES163;PROTEIN8g;CARBOHYDRATES22g;

TOTALFAT5.6g;SATURATEDFAT1.1g;SODIUM18mg;FIBER6.4g;BETA-CAROTENE2,967ug;VITAMINC9mg;CALCIUM40mg;IRON2.5mg;FOLATE234ug;MAGNESIUM77mg;ZINC1.5mg;SELENIUM2.1ug

KyotoMushroomBurgers

SERVES6–8

INGREDIENTS

½cupchoppedredonion

2cupschoppedportobellomushrooms

½cupchoppedcarrots½cuppeeledandchoppedzucchini2clovesgarlic,minced1teaspoonwhitemiso

1cupcookedbrownrice

½cuprawsunflowerseeds,ground2tablespoonschoppedfreshparsley2tablespoonschoppedfreshbasil

1cupwhole-wheatbreadcrumbs

Oliveoil(smallamount)

DIRECTIONS

Preheattheovento300°F.

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

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

Addbreadcrumbsandpulseagainuntilalltheingredientsholdtogether.

Rubabakingpanwithasmallamountofoliveoil.Shapemixtureinto3½by½inchburgersandbakefor10minutesoneachside,untilfirm.

Makes6–8burgers.

PERSERVING:CALORIES147;PROTEIN6g;CARBOHYDRATES18g;TOTALFAT6.7g;SATURATEDFAT0.8g;SODIUM82mg;FIBER3.5g;BETA-CAROTENE948ug;VITAMINC6mg;CALCIUM40mg;IRON1.6mg;FOLATE48ug;MAGNESIUM72mg;ZINC1.2mg;SELENIUM16.9ug

BeanEnchiladas

SERVES6

INGREDIENTS

1mediumgreenbellpepper,seededandchopped½cupslicedonion8ouncesno-salt-addedorlow-sodiumtomatosauce,divided2cupscookedpintoorblackbeans*orcannedno-salt-addedorlow-sodiumbeans,drained1cupfrozencornkernels1tablespoonchilipowder1teaspoongroundcumin1teaspoononionpowder

1tablespoonchoppedfreshcilantro

⅛teaspooncayennepepper,ortotaste

6corntortillas

*Use⅔cupdriedbeans;seecookinginstructions.

DIRECTIONS

Preheattheovento375°F(optional).

Sautéthegreenpepperandonionin2tablespoonsofthetomatosauceuntiltender.Stirintheremainingtomatosauce,beans,corn,chilipowder,cumin,onionpowder,cilantro,andcayenne(ifusing).Simmerfor5minutes.Spoonabout¼cupofthebeanmixtureoneachtortillaandrollup.Serveasisorbakefor15minutes.

PERSERVING:CALORIES187;PROTEIN8g;CARBOHYDRATES37g;TOTALFAT1.7g;SATURATEDFAT0.3g;SODIUM33mg;FIBER9g;BETA-CAROTENE351ug;VITAMINC25mg;CALCIUM57mg;IRON2.2mg;FOLATE107ug;MAGNESIUM77mg;ZINC1.3mg;SELENIUM2.9ug

Veg-HeadBeanBurrito

SERVES6

INGREDIENTS

1headbroccoliflorets,chopped½headcauliflowerflorets,chopped2carrots,chopped2mediumredbellpeppers,seededandchopped1mediumzucchini,chopped1mediumonion,chopped4clovesgarlic,chopped

½teaspoonchilipowder½teaspoongroundcumin

1teaspoondriedoregano

½cuprawcashews½cuprawalmonds½cupunsweetenedsoy,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.Addthecashewmixtureandbeanstothevegetablesandmixthoroughly.Spreadthemixtureonthetortillasorlettuceleavesandrolluptoformburritos.Servewithsalsa.

PERSERVING:CALORIES524;PROTEIN20g;CARBOHYDRATES78g;TOTALFAT17.2g;SATURATEDFAT3.6g;SODIUM447mg;FIBER14.7g;BETA-CAROTENE3,666ug;VITAMINC167mg;CALCIUM154mg;IRON6.2mg;FOLATE385ug;MAGNESIUM151mg;ZINC3.2mg;SELENIUM25.8ug

PortobelloVeggieFajitas

SERVES4

INGREDIENTS

4portobellomushroomcaps,cutintostrips2greenbellpeppers,cutintostrips2smallyellowsquash,cutintostrips1mediumwhiteonion,chopped½Serranochili,seeded,minced1garlicclove,chopped1tablespoonchilipowder,ortotaste1cupcookedbeans*(anytype)orcannedlow-sodiumorno-salt-addedbeans,drained3tablespoonschoppedfreshcilantro

4largewhole-graintortillas

Salsa1avocado,peeledandsliced

*Use⅓cupdriedbeans;seecookinginstructions.

DIRECTIONS

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

Serveonwarmedtortillastoppedwithsalsaandslicedavocado.

PERSERVING:CALORIES411;PROTEIN14g;CARBOHYDRATES64g;TOTALFAT12.4g;SATURATEDFAT2.3g;SODIUM375mg;FIBER11.1g;BETA-CAROTENE514ug;VITAMINC65mg;CALCIUM102mg;IRON5.1mg;FOLATE196ug;MAGNESIUM83mg;ZINC1.9mg;SELENIUM19.8ug

RoastedVegetablePizza

SERVES2

INGREDIENTS

2cupsbroccoliflorets

1largeredbellpepper,cutinto1-inchslices1largeportobellomushroom,cutinto½-inchslices1teaspoongarlicpowder

1tablespoonbalsamicvinegar

½teaspoondriedoregano

5ouncesorganicbabyspinach

½cupno-salt-addedorlow-sodiumpastasauce2whole-graintortillasorwhole-wheatpitabread2tablespoonsmozzarella-type,nondairycheese,shreddedDIRECTIONS

Preheattheovento350°F.

Tossbroccoli,bellpeppers,andmushroomswithgarlicpowder,balsamicvinegar,andoregano.Roastseasonedvegetablesonacookiesheetfor20minutes,turningoccasionallyandmoundingtokeepfromdryingout.

Steamspinachuntiljustwilted.

Spreadalayerofpastasauceontortillaorontopofpitabread,sprinklelightlywithnondairycheese,anddistributeroastedvegetablesandspinachontop.

Bakeforapproximately7minutesoruntilcheeseismelted.

PERSERVING:CALORIES388;PROTEIN14g;CARBOHYDRATES64g;TOTALFAT9.8g;SATURATEDFAT2g;SODIUM498mg;FIBER7.5g;BETA-CAROTENE5,376ug;VITAMINC170mg;CALCIUM200mg;IRON

6mg;FOLATE318ug;MAGNESIUM222mg;ZINC1.8mg;SELENIUM25.6ug

ItalianStuffer

»ChefChristineWaltermyer

SERVES2

INGREDIENTS

¼cupunsulfured,unsalted,driedtomatoes

2cupsshreddedlettuce

¼cupchoppedparsley½cupfinelygroundwalnuts

1teaspoonItalianseasoning

1½tablespoonstomatopastePinchofgarlicpowderThinlyslicedredonion2(100%whole-grain)pitasortortillas

DIRECTIONS

Soakdriedtomatoes,for30minutes,injustenoughwatertocover.Drain,reservingsoakingwater,andchop.

Inabowl,mixsoakedtomatoesandsoakingwaterwithlettuce,parsley,walnuts,seasoning,tomatopaste,andgarlicpowder.Alongwithslicedonion,stuffintowhole-grainpitasorplaceontortillasandrollup.

NOTE:Ifdesired,1–2ouncesslicedorchoppedoven-bakedchickenorturkeybreastmaybeaddedtoeachwrap.

PERSERVING:CALORIES413;PROTEIN14g;CARBOHYDRATES50g;TOTALFAT21.2g;SATURATEDFAT2.1g;SODIUM370mg;FIBER10g;BETA-CAROTENE2,679ug;VITAMINC31mg;CALCIUM84mg;IRON5mg;FOLATE148ug;MAGNESIUM122mg;ZINC2.2mg;SELENIUM31ug

PopeyePitaswithMediterraneanTomatoSpread

SERVES4

INGREDIENTS

FORTHESPREAD:1cupcooked*orcannedgreatnorthernbeans,low-sodiumorno-salt-added,drained¼cuppinenuts(seeNote)2tablespoonsunsulfured,unsalted,driedtomatoes,minced

1clovegarlic

No-saltseasoningblend,adjustedtotaste,or1teaspoonDr.Fuhrman’sMatoZest

1teaspoonbalsamicvinegar

½teaspoonmincedfreshrosemary,ifdesired

*Use⅓cupdriedbeans;seecookinginstructions.

FORTHESANDWICH:

4whole-wheatpitas

1tomato,sliced½cupthinlyslicedredonion2cupsfinelychoppedarugula

2cupsfinelychoppedspinach

1avocado,sliced

DIRECTIONS

Combinespreadingredientsinahigh-powderedblenderorfoodprocessoruntilsmooth.

Toastpitas,sliceopenatopslit,andspreadapart.Stuffwithsandwichingredientsandspread.

NOTE:UseMediterraneanpinenutsifavailable.Choppedalmondsmaybesubstituted.Seebox.

PERSERVING:CALORIES387;PROTEIN15g;CARBOHYDRATES57g;TOTALFAT14.5g;SATURATEDFAT1.7g;SODIUM365mg;FIBER12.1g;BETA-CAROTENE1,262ug;VITAMINC16mg;CALCIUM99mg;IRON5.3mg;FOLATE147ug;MAGNESIUM132mg;ZINC2.7mg;SELENIUM29.4ug

PortobelloRedPepperSandwich

SERVES4

INGREDIENTS

FORTHESANDWICH:4largeportobellomushrooms,stemsremoved½largeredonion,thinlysliced

4whole-grainpitas

2cupslargearugulaleaves

2mediumroastedredbellpeppers,drained,seeded,andcutinto½-inch-thickslicesFORTHESPREAD:½cuptahini(pureedsesameseeds)or⅔cupunhulledsesameseeds½cupwater

1tablespoonfreshlemonjuice

No-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’sRieslingReserveVinegar

4whole-graintortillas

½tablespoontahini(pureedsesameseeds)

*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

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

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

PERSERVING:CALORIES318;PROTEIN12g;CARBOHYDRATES45g;TOTALFAT11.8g;SATURATEDFAT1.8g;SODIUM222mg;FIBER10.8g;BETA-CAROTENE2,223ug;VITAMINC26mg;CALCIUM121mg;IRON4.1mg;FOLATE267ug;MAGNESIUM74mg;ZINC1.8mg;SELENIUM10.8ug

BlackBeanLettuceBundles

SERVES4

INGREDIENTS

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

2tablespoonsfreshlimejuice

1clovegarlic,minced1teaspoongroundcumin

8largeromainelettuceleaves

*Use⅔cupdriedbeans;seecookinginstructions.

DIRECTIONS

Inabowl,mashthebeansandavocadotogetherwithaforkuntilwellblendedandonlyslightlychunky.Addalltheremainingingredients,exceptthelettuce,andmix.

Placeapproximately¼cupofthemixtureinthecenterofeachlettuceleafandrolluplikeaburrito.

PERSERVING:CALORIES171;PROTEIN10g;CARBOHYDRATES27g;TOTALFAT4.1g;SATURATEDFAT0.6g;SODIUM13mg;FIBER11g;BETA-CAROTENE2,470ug;VITAMINC26mg;CALCIUM63mg;IRON

2.8mg;FOLATE231ug;MAGNESIUM80mg;ZINC1.3mg;SELENIUM1.6ug

CollardDijonWraps

SERVES2

INGREDIENTS

4prunes(reduceto2prunesfordiabeticandweight-lossdiets)2teaspoonsDijonmustard2teaspoonsredwinevinegar2tablespoonsshreddedcarrots

2tablespoonsshreddedcucumber

¼cupchoppedredonion¼cupchoppedbellpepper,greenorred2largecollardleaves,thickstemsremoved2mediumromaineleaves

4tomatoslices

½avocado,cutinto4slices

DIRECTIONS

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

Layoutalargecollardleafandplacearomaineleafontopofit.Topwithhalfofthemustard/vegetablemixtureand2slicesoftomatoandavocado.Rolllikeaburrito.

PERSERVING:CALORIES150;PROTEIN4g;CARBOHYDRATES18g;TOTALFAT8g;SATURATEDFAT1.5g;SODIUM136mg;FIBER7.3g;BETA-CAROTENE2,816ug;VITAMINC56mg;CALCIUM58mg;IRON0.8mg;FOLATE113ug;MAGNESIUM36mg;ZINC0.6mg;SELENIUM0.5ug

KoreanVegetableandMushroomLettuceWraps

Thevegetablesinthesewrapscanbestir-friedforaquickmealorpickledforanauthenticKoreanflavor.Sincethevegetablesneedtwodaysto“pickle,”planaheadanddosomeextravegetablestokeeponhandforotheruses.Theywillkeepintherefrigeratorforthreetofourweeks.

SERVES4

INGREDIENTS

FORTHEVEGETABLES:1mediumonion,sliced

4cupssmallbroccoliflorets

2mediumcarrots,cutdiagonallyinto⅓-inchpieces4mediumredbellpeppers,seededandcutinto1-inchsquares2cupsbokchoy,cutinbite-sizepieces3cupsfreshmushrooms(shiitake,porcini,and/orcremini),stemsremoved

1poundfreshspinach

FORTHEDRESSING:

⅓cuprawalmondbutter

¼cupunsweetenedsoy,almond,orhempmilk¼cupwater

3tablespoonsunhulledsesameseeds

2dates,pitted2clovesgarlic,chopped½-inchpiecefreshginger,peeledandchoppedPinchofhotpepperflakes,ormoretotaste

FORSERVING:Romaine,Bostonorotherlettuceleaves,largeenoughtouseasawrapDIRECTIONS

Forpickledvegetables,seerecipeforNutritarianPicklingJuice.Allow2daysforvegetablestopickle.

Ifyouarenotpicklingyourvegetables,heat2tablespoonswaterinalargesautépanandwater-sautétheonion,broccoli,carrots,andbellpeppersfor5minutes,addingmorewaterasnecessarytokeepvegetablesfromscorching.Addthebokchoyandmushrooms,cover,andsimmeruntilvegetablesarejusttender.Removethecoverandcookoffmostofthewater.Addthespinachandtossuntilwilted.

Blendalldressingingredientstogetherinahigh-poweredblenderuntilcreamy.Addmorewaterasnecessarytoadjustconsistency.

Toserve,spoonfillingontoalettuceleaf,addabitofdressing,androllup.

PERSERVING:CALORIES339;PROTEIN16g;CARBOHYDRATES39g;TOTALFAT17.7g;SATURATEDFAT1.9g;SODIUM175mg;FIBER13.2g;BETA-CAROTENE13,175ug;VITAMINC290mg;CALCIUM350mg;IRON7.5mg;FOLATE465ug;MAGNESIUM243mg;ZINC3.2mg;SELENIUM12.3ug

SpicedSweetPotatoCornbread

»TaliaFuhrman

SERVES10

INGREDIENTS

1cupcornmeal1cupoatflour

1tablespoonbakingpowder

12Medjooldatesor24regulardates,pitted

1cupcoconutmilkbeverage

¼cupunsweetenedshreddedcoconut1cupbakedandpeeledsweetpotato2tablespoonsgroundflaxseeds

1teaspoongroundcinnamon

½teaspoongroundnutmeg¼teaspoongroundcloves

1cupfrozencornkernels

DIRECTIONS

Preheattheovento375°F.

Combinecornmeal,oatflour,andbakingpowderinalargebowl.Stirwellandsetthebowlaside.

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

Pourthebatterintoanonsticksquarebakingdish,castironskillet,orevenbakeasindividualmuffins.Bakefor30minutesoruntilthetophasagoldentinge.Coolfor10to15minutesbeforeserving.

PERSERVING:CALORIES229;PROTEIN5g;CARBOHYDRATES49g;TOTALFAT3.1g;SATURATEDFAT0.9g;SODIUM25mg;FIBER5.5g;BETA-CAROTENE2,438ug;VITAMINC5mg;CALCIUM114mg;IRON2.1mg;FOLATE47ug;MAGNESIUM42mg;ZINC0.6mg;SELENIUM3.5ug

NONVEGANDISHES

Theuseofanimalproductsinanutritariandietisoptional.Onecanbevegan,near-vegan,orflexitarian,usinganimalproductssemi-regularlybutinverysmallamounts,andoverall,beeatinghealthfully.Ifyouwanttouseanimalproductsinyourdiet,don’teatalargeportionatanymeal.Insteadusetheminsmallamountsmoreasacondimentorflavoring.

Irecommendthatyourestrictanimal-sourceproducts(meat,dairy,andeggs)totwoorfewerservingsperweekandonlyoneortwoouncesatatime.Therecipesthatfollowcontainapproximately2ouncesofanimalproductperserving.

Areviewofthescientificliteraturesupportstheconclusionthat,ifanimalproductsareconsumed,theyshouldconstitutenomorethan10percentoftotalcaloricintake.Asthesefoodsincreaseinthediet,themoderndiseasesthatkillover80percentofAmericans(heartdisease,stroke,cancer,anddiabetes)occuringreaterandgreaterlikelihood.

Foodsofanimaloriginarehighincaloriesandverylowinnutrientspercaloriecomparedtovegetables.Thehigheryouranimalproductconsumption,theloweryournutrientintake.DietsrichinanimalproteinarealsoassociatedwithhighbloodlevelsofthehormoneIGF-1,whichisaknownriskfactorforseveraltypesofcancer.IdiscussthisindetailinmybookSuperImmunity.

Ifyoudochoosetoincludeasmallamountofmeatinyourdiet,selectcertifiedorganicproducts.Youcanbesurethatthefeedisgrownwithoutchemicalpesticidesandtheanimalisnottreatedwithantibioticsorhormones.Organicfarmsaremonitoredandtheproducersareheldresponsiblefortheirpractices.“Natural”meatsmayfollowsomeoralloftheorganicpracticesbuttheydonothaveto.“Natural”and“grass-fed”arevoluntarytermsandarenot

monitored.Theycanrefertoawiderangeofattributes.

GardenEggsandTofuwithSalsa

SERVES3

INGREDIENTS

½mediumonion,diced1mediumzucchini,grated1carrot,grated2cupschoppedSwisschardororganicspinach½mediumtomato,diced2clovesgarlic,pressed2teaspoonsherbesdeProvence

1cupfirmtofu

⅛teaspooncurrypowder,ormoretotaste3eggs,beaten¼cupno-salt-addedorlow-sodiumsalsa1ouncenondairy,mozzarella-typecheese,gratedDIRECTIONS

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

2eggs

2tablespoonsunsweetenedsoy,hemp,oralmondmilk½mediumbellpepper,diced2greenonions,chopped½cupdicedfreshtomatoes

1cupdicedfreshmushrooms

No-saltseasoningblend,adjustedtotaste,or1tablespoonDr.Fuhrman’sMatoZest4ouncesspinach,coarselychopped,orbabyspinachFreshlygroundblackpeppertotaste

DIRECTIONS

Beateggswithsoymilk.

Heat⅛cupwaterinasautépanandaddthepeppers,onions,tomatoes,mushrooms,andMatoZestorotherno-saltseasoningblend.Sautéuntilvegetablesaretenderandmostofthewateriscookedout.Addspinachtowilt.

Addeggmixtureandscrambleuntilcookedthrough.Seasonwithblackpepper.

PERSERVING:CALORIES131;PROTEIN13g;CARBOHYDRATES11g;TOTALFAT5.8g;SATURATEDFAT1.7g;CHOLESTEROL211mg;SODIUM151mg;FIBER3.3g;BETA-CAROTENE4,203ug;VITAMINC52mg;CALCIUM108mg;IRON3.7mg;FOLATE163ug;MAGNESIUM70mg;ZINC1.3mg;SELENIUM21.7ug

MediterraneanFishStew

SERVES4

INGREDIENTS

2redbellpeppers,sliced2mediumonions,sliced1mediumeggplant,cutinto1-inchpieces2mediumzucchini,cutinto1-inchpieces

1cupslicedmushrooms

6mediumtomatoes,chopped2clovesgarlic,finelychopped

1teaspoonherbesdeProvence

¼teaspoonblackpepper½poundfirmfishfillets(suchashalibut,bass,salmon),cutinto1-inchpieces2tablespoonsfreshchoppedparsley

1tablespoonfreshlemonjuice

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,dividedinto4piecesFreshlygroundpepper

1teaspoonfreshlygratedgingerroot

Juiceof1lemon

3ripetomatoes,chopped2mediumzucchini,chopped

2cupsslicedmushrooms

2mediumredonions,thinlysliced2clovesgarlic,mincedorpressed4sheetsaluminumfoil,12x24inchesSmallamountofoliveoiloroliveoilcookingspray4cupscoarselychoppedmustardgreensorSwisschardDIRECTIONS

Preheattheovento450°F.

Placethesalmonpiecesinaglassbakingdishandaddpepper,gratedginger,andlemonjuice.

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

Foldeachpieceoffoilovertomakeasquareofdoublethickness.Brushthecenterportionofeachsquarewithasmallamountofoliveoil.

Oneachsquare,place1cupchoppedmustardgreens,1salmonfilletandone-quarterofthetomato/vegetablemixture.

Foldthefoilintoairtightpackets.Bakefor20minutes.Openpacketandcheckthatfishiscooked,beingcarefultoavoidsteamthatisreleased.

Toserve,openthefoilandtransfercontentstoaplateorbowl.

PERSERVING:CALORIES226;PROTEIN30g;CARBOHYDRATES12g;TOTALFAT7.2g;SATURATEDFAT1.5g;CHOLESTEROL51mg;SODIUM78mg;FIBER4.1g;BETA-CAROTENE3,864ug;VITAMINC65mg;CALCIUM122mg;IRON2.1mg;FOLATE153ug;MAGNESIUM76mg;ZINC1.1mg;SELENIUM46.7ug

CreoleChickenandSpinach

SERVES4

INGREDIENTS

8ouncesboneless,naturallyraised,organicchickenbreasts,thinlysliced,crosswise

1cupchoppedcelery

1½cupschoppedfreshtomatoesorcanneddicedtomatoes,no-salt-addedorlow-sodium

10ouncesfrozenspinach

1largegreenpepper,chopped½cupchoppedonion4clovesgarlic,minced¾cupno-salt-addedorlow-sodiumvegetablebroth

2tablespoonstomatopaste

1tablespoonchoppedfreshbasilor1teaspoondried2teaspoonschilipowder,ormoretotaste1tablespoonchoppedfreshparsleyor1teaspoondried¼teaspoondriedcrushedredpepper,ormoretotaste2cupscookedbrownriceand/orwildriceDIRECTIONS

Cookchickenstripsinalightlyoiledskillet,turningoccasionally,for3to5minutesuntilnolongerpink.

Addremainingingredients,exceptforrice,bringtoaboil,andreduceheattomedium.Simmercoveredfor10minutesoruntilvegetablesaretender.

Serveoverrice.

PERSERVING:CALORIES293;PROTEIN23g;CARBOHYDRATES51g;TOTALFAT2.7g;SATURATEDFAT0.5g;CHOLESTEROL34.2mg;SODIUM140mg;FIBER6.2g;BETA-CAROTENE5,565ug;VITAMINC62mg;CALCIUM166mg;IRON3.3mg;FOLATE128ug;MAGNESIUM133mg;ZINC1.7mg;SELENIUM25.8ug

BlackBeanTurkeyBurgers

SERVES4

INGREDIENTS

1½cupscookedblackbeans*or1(15-ounce)canno-salt-addedorlow-sodiumblackbeans

8ouncesgroundturkeybreast

⅓cupno-salt-addedtomatosauce10-ouncepackagefrozen,choppedspinach,defrostedandexcesswatersqueezedout⅓cupdrybreadcrumbs⅓cupfinelychoppedonion2tablespoonschoppedfreshcilantro

1teaspooncumin

1teaspoonchilipowder

*Use½cupdriedbeans;seecookinginstructions.

DIRECTIONS

Preheattheovento350°F.

Mashbeanswithaforkorpotatomasher.Stirinotheringredients.

Forminto4patties.Bakefor30minutesoruntilcookedthrough,turningonce.

PERSERVING:CALORIES240;PROTEIN20.2g;CARBOHYDRATES27g;TOTALFAT6.2g;SATURATEDFAT1.5g;CHOLESTEROL44.8mg;SODIUM281mg;FIBER9g;BETA-CAROTENE5,111ug;VITAMINC20mg;CALCIUM163mg;IRON4.2mg;FOLATE208ug;MAGNESIUM117mg;ZINC2.3mg;SELENIUM18.5ug

DESSERTS

Onetricktohelppreventovereatingistohaveadeliciousdessertattheconclusionofdinner—beforeyou’veovereaten.Letdessertmarktheendofyourday’seatingexperienceanddonoteatagainuntilbreakfastthenextmorning.

Fruitisaperfectdessert,eitherbyitselforaspartofarecipe.Alwaysmakesureyourfruitisripeandatthepeakofperfectionwhenyoueatit.Takeadvantageoflocalseasonalproduce.Itwillbefresher,tastier,andlessexpensive.

Sticktonaturalwholefoodsassweeteners.Iusefreshorfrozenfruitordriedfruittosweetenmydesserts.Ifyouareusingdriedfruitsuchasdatesorraisinsinyourrecipes,usejustenoughtomakethedishmoderatelysweet.Makesurethedriedfruityouuseisunsulfured.Idonotrecommendagaveorhoney.Theyareconcentratedsweetenerswithminimalnutritionalvalue.Avoidartificialsweetenerssuchasaspartame,saccharin,andsucralose;theirsafetyisquestionable.

Thedeliciousfruitsorbetsandice“creams”includedinthiscookbookaremadeusingahigh-poweredblender.Theyarequickandeasytomakeandhealthfullysatisfyyoursweettooth.Youcanstartwithmyrecipesandthengetcreativeandputtogetheryourownfavoritecombinations.Thefrozencreationsthatcontainnutswillstaysofterandcanbestoredinthefreezerbeforeserving.Thisisbecausethefatcontentofthenutshelpstopreventthedessertfromfreezingsolid.Thesorbetsthatdonotcontainnutsshouldbeeatenrightaftertheyaremade.Iftheyarestoredinthefreezer,theywillbecomeveryhard.

Ihavealsoincludedsomeofmyfavoritedecadentandnutrient-richcakes,cookies,andpies.Whenyouareinthemoodforafancydessertorwhenyouarebringingaspecialdishtoaparty,thesescrumptiousdessertsareproofthatyou

don’thavetosacrificetasteandpleasuretoeathealthfully.

Experimentwithdifferentvarietiesofaparticularfruit.

Therearemanydifferenttypesofapples,forinstance,andtheyallhavedifferentflavorsandtextures.EnjoyFuji,Honeycrisp,PinkLady,Cameo,

Braeburn,Empire,McIntosh,Jonagold,GrannySmith,andGoldenDeliciousbothrawandcooked.RedDeliciousisbettereatenraw,not

cooked.Thereisalsoawidevarietyofpears.Anjou,Bartlett,andComicearegreatforsaladswhileBoscandSeckelpearsareforbotheatingand

cooking.

AppleBerrynutBites

SERVES12

INGREDIENTS

2cupsunsulfureddriedapples

1½cupsunsweetenedvanillasoy,hemp,oralmondmilk2cupsslicedfresh,organicstrawberries(orfrozen,thawed),divided¼cupoatmeal½cuprawpecans½cuprawBrazilnuts3tablespoonsgroundchiaseeds

1cuporganicbabyspinach

¼cupunsweetened,shreddedcoconut,plusextraforgarnish½tablespooncinnamon¼teaspoonnutmeg¾cupdates,pitted

DIRECTIONS

Preheattheovento300°F.

Soakdriedapplesinsoymilkforatleast1hourorovernight.

Inahigh-poweredblender,blendsoakedapples,soymilk,andhalfthestrawberrieswithremainingingredientsuntilsmooth.Addalittlemoresoymilkifneeded.

Spoonintosmallmuffincupsorsmall,oven-proof,custardcupsandbakefor20minutes.

Place1to2strawberryslicesontopofeachandsprinklewithadditionalcoconut.Chillintherefrigeratorbeforeserving.

PERSERVING:CALORIES190;PROTEIN4g;CARBOHYDRATES26g;TOTALFAT9.7g;SATURATEDFAT2g;SODIUM19mg;FIBER5.8g;BETA-CAROTENE154ug;VITAMINC16mg;CALCIUM61mg;IRON1.6mg;FOLATE20ug;MAGNESIUM49mg;ZINC0.8mg;SELENIUM113ug

ChiaCookies

MAKES20COOKIES

INGREDIENTS

1cupcurrants

2cupsfinelygroundrolledoats

½cupdried,unsweetened,shreddedcoconut1tablespoongroundchiaseeds(seeNote)1tablespoonwholechiaseeds1teaspooncinnamon

2tablespoonsrawalmondbutter

¾cupunsweetenedapplesauce

1teaspoonvanilla

DIRECTIONS

Preheattheovento200°F.

Soak½cupofthecurrantsin½cupwaterforatleast1hour.

Combinethegroundoats,coconut,remainingcurrants,groundandwholechiaseeds,andcinnamoninabowl.

Placethealmondbutter,soakedcurrantsandtheirsoakingwater,applesauce,andvanillainafoodprocessor.Blenduntilsmooth,thenaddtothedryingredientsandmixwell.

Formcookiesusing2teaspoonsofdoughpercookie.Placeonabakingsheetlightlywipedwithoilorcoveredwithparchmentpaper.Bakefor90minutesto2hours.

Fordiabetic,weight-loss,ormetabolicsyndromediets,limitservingsizeto1cookie.

NOTE:Grindchiaseedsinahigh-poweredblenderorcoffeegrinder.Makeabatchandstoreinthefreezer.

PERCOOKIE:CALORIES79;PROTEIN2g;CARBOHYDRATES13g;TOTALFAT2.8g;SATURATEDFAT0.9g;SODIUM7mg;FIBER2g;BETA-

CAROTENE4ug;VITAMINC1mg;CALCIUM20mg;IRON0.8mg;FOLATE7ug;MAGNESIUM31mg;ZINC0.4mg;SELENIUM3.2ug

GojiBerryWalnutSquareswithChocolateDrizzle

»TaliaFuhrman

Thesebrowniesaredelightfullysweet,yetpackaheftynutrientpunchwiththegojiberries,nuts,oats,anddarkchocolate.It’samazinghowalloftheseingredientscometogethertocreatetheperfecttreat.

SERVES15

INGREDIENTS

1½cupsoats

1cupwalnuts

1cuprawalmondsor1cupalmondflour(seeNote)

1teaspooncinnamon

¾cupchoppeddates½cupwater1banana

1tablespoonvanillaextract

½cupgojiberries

2ouncesunsweeteneddarkchocolate

DIRECTIONS

Inahigh-poweredblender,blendtheoatsuntilaflourforms.Addtoalargebowl.Repeatprocessforthewalnutsandalmonds,beingsurenottooverprocessthemasyoudon’twanttheoilstorelease.Addtothebowlandgentlybreakapartanyclumpswithyourfingers.It’sokayifafewwalnutoralmondpiecesremain.Stirinthecinnamon.

Adddatesandwatertoblenderandprocessuntilaslurryforms.Addbananaandblenduntilwellcombined.Adddatemixturetodryingredientsandmixuntilnoflourremains.Stirinvanillaandgojiberries.

Linean8-inchsquarepanwithaluminumfoilorparchmentpaper.Scoopthedoughintothepan.Dipaknifeinwaterandspreaddoughuntilsmooth.Placeinthefreezerfor30minutes.

Placetheunsweetenedchocolateinamicrowave-proofbowlandheatinthemicrowavefor1minute,stir,andheatforanother30secondsoruntilcompletely

melted.Removepanfromfreezer.Usingasmallspoon,drizzlewithchocolatetoaddadecorativetouch.Cutintosquares.

Storeinthefreezerforaguilt-freesnack.Theycanbeeatenstraightfromthefreezerorheatedinthemicrowavefor30to45seconds.

NOTE:Almondflourissimplyraw,wholealmondsthathavebeengroundintoafinepowder.Itcanbepurchasedinhealthfoodstoresandmanysupermarketsbutitisbesttogrindalmondsandmakeitfresh.

PERSERVING:CALORIES233;PROTEIN7g;CARBOHYDRATES26g;TOTALFAT13.1g;SATURATEDFAT2.3g;SODIUM16mg;FIBER5g;BETA-CAROTENE5ug;VITAMINC11mg;CALCIUM47mg;IRON2.6mg;FOLATE24ug;MAGNESIUM86mg;ZINC1.6mg;SELENIUM5.3ug

SweetPotatoPeanutCookies

»TaliaFuhrman

MAKES12COOKIES

INGREDIENTS

2tablespoonsgroundchiaorflaxseeds1½cupscookedwhitebeansor1(15-ounce)canno-salt-addedorlow-sodiumwhitebeans,drained2tablespoonsnatural,unsaltedpeanutbutter1–2ripebananas(secondoneisoptional,tobeaddedlaterinchunks,ifdesired)½cupbakedandpeeledsweetpotato6Medjoolor12regular(DegletNoor)dates,pitsremoved

1teaspooncinnamon

½teaspoonnutmeg

1tablespoonvanillaextract1cupwhole-wheatflour

1teaspoonbakingpowder

½cupunsulfured,driedapricots,slicedintosmallpieces

DIRECTIONS

Preheattheovento350°F.Inacuporsmallbowl,mixgroundchiaseedswith½cupwaterandstir.Letsitfor2minutestoformagel.

InaVitamixorotherhigh-poweredblender,combinechiaseedgel,whitebeans,peanutbutter,1banana,sweetpotato,dates,cinnamon,nutmeg,andvanillaextract.Blenduntilsmoothandcreamy.

Inalargebowl,combinethewhole-wheatflourandbakingpowderandmixthoroughly.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,pitted

2tablespoonsrawalmondbutter

1teaspoonvanilla

½cupnatural,nonalkalizedcocoapowder

1tablespoongroundchiaseeds

*Use⅔cupdriedbeans;seecookinginstructions.

DIRECTIONS

Preheattheovento200°F.

Combinetheblackbeans,dates,almondbutter,andvanillainafoodprocessororhigh-poweredblender.Blenduntilsmooth.Addtheremainingingredientsandblendagain.Pourintoaverylightlyoiled8x8-inchbakingpan.Bakefor90minutes.Coolcompletelybeforecuttingintosmallsquares.

NOTE:Thesebrowniescanbestoredinacoveredcontainerintherefrigeratorforuptooneweek.Foranaddedtreat,servewithadollopofAvocadoChocolatePuddingontop.

PERSERVING:CALORIES94;PROTEIN3g;CARBOHYDRATES19g;TOTALFAT1.9g;SATURATEDFAT0.4g;SODIUM1mg;FIBER4.2g;BETA-CAROTENE13ug;CALCIUM30mg;IRON1.1mg;FOLATE37ug;MAGNESIUM43mg;ZINC0.6mg;SELENIUM0.6ug

BananaOatBars

SERVES8

INGREDIENTS

2cupsquick-cookingrolledoats(notinstant)½cupshreddedcoconut½cupraisinsorchoppedpitteddates¼cupchoppedwalnuts2largeripebananas,mashed¾cupfinelychoppedapple

2tablespoonsgroundflaxseeds

DIRECTIONS

Preheattheovento350°F.Mixalltheingredientsinalargebowluntilwellcombined.Pressintoa9x9-inchbakingpanandbakefor30minutes.Coolonawirerack.Whencool,cutintosquaresorbars.

NOTE:ForBananaOatSpiceBars,mixin:½teaspoongroundcinnamon¼teaspoonallspice¼teaspoongroundcloves¼teaspoongroundnutmeg⅛teaspoonblackpepperPERSERVING:CALORIES247;PROTEIN8g;CARBOHYDRATES41g;TOTALFAT6.9g;SATURATEDFAT2.2g;SODIUM3mg;FIBER5.9g;BETA-CAROTENE8ug;VITAMINC3mg;CALCIUM31mg;IRON2.3mg;FOLATE33ug;MAGNESIUM87mg;ZINC1.8mg;SELENIUM11ug

Cara’sAppleStrudel

SERVES4

INGREDIENTS

½cupvanillasoy,hemp,oralmondmilk¾teaspoonvanillaextract

1teaspooncinnamon

3apples,peeled,cored,andchopped¼cupraisins,chopped½cupold-fashionedrolledoats¼cupgroundrawwalnuts

2tablespoonsgroundflaxseeds

DIRECTIONS

Preheattheovento350°F.Inabowl,mixthemilk,vanilla,andcinnamonuntilcombined.Stirinthechoppedapples,raisins,oats,groundwalnuts,andflaxseeds.

Pourintoan8x8-inchbakingdish.Bakeuncoveredfor1hour.

PERSERVING:CALORIES190;PROTEIN7g;CARBOHYDRATES33g;TOTALFAT5.9g;SATURATEDFAT0.5g;SODIUM14mg;FIBER5.3g;BETA-CAROTENE84ug;VITAMINC5mg;CALCIUM44mg;IRON1.5mg;FOLATE13ug;MAGNESIUM65mg;ZINC0.7mg;SELENIUM4.4ug

HealthyChocolateCake

SERVES16

INGREDIENTS

FORTHECAKE:

1⅔cupswhole-wheatflour1teaspoonbakingpowder

3teaspoonsbakingsoda

3½cupspitteddates,divided1cuppineapplechunksinownjuice,drained1banana1cupunsweetenedapplesauce

1cupshreddedbeets

¾cupshreddedcarrots½cupshreddedzucchini

4tablespoonsnaturalcocoapowder

½cupcurrants

1cupchoppedwalnuts

1½cupswater

2teaspoonsvanillaextract

FORTHECHOCOLATENUTICING:

1cuprawmacadamianutsorrawcashews,unsalted1cupvanillasoy,hemp,oralmondmilk⅔cuppitteddates

⅓cupBrazilnutsorhazelnuts2tablespoonsnaturalcocoapowder

1teaspoonvanillaextract

DIRECTIONS

Preheattheovento350°F.

Mixflour,bakingpowder,andbakingsodainasmallbowl.Setaside.

Inablenderorfoodprocessor(seeNote),puree3cupsofthedates,pineapple,banana,andapplesauce.

Sliceremaining½cupdatesinto½-inch-thickpieces.Inalargebowl,mixsliceddates,beets,carrots,zucchini,cocoapowder,currants,walnuts,water,vanilla,andflourmixture.

Addtheblendedmixtureandmixwell.Spreadina9½x13½-inchnonstickbakingpan.

Bakefor1houroruntilatoothpickinsertedintothecentercomesoutclean.

Tomakeindividualservings,bakeinmuffinpanslinedwithpaperliners.Reducecookingtimeto20to25minutes.

Forthechocolatenuticing,combineallingredientsinahigh-poweredblender(seeNote)untilsmoothandcreamy.Placeadollopoverwarmcakeandserveorspreadoncooledcake.

NOTE:Afoodprocessormaybeused,buttheicingwillnotbeassmooth.

PERSERVING:CALORIES341;PROTEIN7g;CARBOHYDRATES61g;TOTALFAT11g;SATURATEDFAT1.5g;SODIUM260mg;FIBER8.1g;BETA-CAROTENE447ug;VITAMINC4mg;CALCIUM65mg;IRON2.6mg;FOLATE45ug;MAGNESIUM99mg;ZINC2mg;SELENIUM13ug

CoconutCarrotCreamPie

SERVES8

INGREDIENTS

FORTHEFILLING:1cupunsulfureddriedapples,chopped⅓cupunsulfureddriedapricots½cupmuscatorothersweetdessertwine3apples,grated⅓cupraisins¼cupwalnuts1½cupsshreddedcarrot½cupshreddedzucchini½cupshreddedbeet½cupunsweetened,shreddedcoconut¾teaspooncinnamon¼teaspoonnutmeg

FORTHEPIECRUST:⅓cupold-fashionedoats,ground1cuprawalmonds

1cuppitteddates

1tablespoonchiaseedgel(seeNote)

FORTHETOPPING:2vanillabeans,splitlengthwise1⅓cupmacadamianuts1cupsoy,hemp,oralmondmilk⅔cuppitteddates

DIRECTIONS

Tomakethefilling,marinatethechoppeddryapplesandapricotsinwineovernightintherefrigeratororfor1houratroomtemperature.

Combinegratedapples,raisins,andwalnutsinafoodprocessororblender,thenaddinthesoaked,driedfruit/winemixtureandprocessuntilcombined.Drainandpressexcessmoisturefromcarrots,zucchini,andbeetsandmixintoapplemixturealongwithcoconut,cinnamon,andnutmeg.

Tomakethepiecrust,placealmondsandoatsinafoodprocessorandprocessuntilveryfinelyground.Adddatesandprocessuntilchoppedandmixedwell.Addchiaseedgelandpulsetomixin.Pressmixtureintoapieplatetoformshell.(Morechiaseedgelmaybeaddedifmixtureistoodry.)Tomakethetopping,scrapeseedsfromvanillabeanwithadullknifeandaddtoafoodprocessororhigh-poweredblenderalongwithnuts,nondairymilk,anddates.Blenduntilsmoothandcreamy.

Addfillingtopiecrustandspreadontopping.Refrigerateuntilreadytoserve.

NOTE:Tomakechiaseedgel,mix3tablespoonschiaseedsin¾cupwaterandletstandforatleast15minutes.Processinfoodprocessortomakeintoapaste.

PERSERVING:CALORIES354;PROTEIN8g;CARBOHYDRATES52g;TOTALFAT14.4g;SATURATEDFAT2.6g;SODIUM42mg;FIBER9.2g;BETA-CAROTENE2,039ug;VITAMINC7mg;CALCIUM88mg;IRON2.2mg;FOLATE36ug;MAGNESIUM93mg;ZINC1.2mg;SELENIUM3.5ug

PumpkinPiewithAlmondCrust

SERVES10

INGREDIENTS

FORTHEPIECRUST:1cuprawalmonds1teaspoongroundchiaseeds1cuppitteddates

2teaspoonswater

FORTHEFILLING:

1(15-ounce)canpumpkin

½cuppitteddates,soakedin¼cupwater½cupraisins

1teaspoongroundcinnamon

½teaspoongroundginger½teaspoongroundnutmeg2½tablespoonsarrowrootpowder

110-ouncepackagesofttofu

FORTHECASHEWCREAMTOPPING:

1⅓cupsrawcashews¾cupvanillasoy,hemp,oralmondmilk⅔cuppitteddates

DIRECTIONS

Preheattheovento350°F.

Tomakethecrust,combinetherawalmondsand1teaspoongroundchiaseedsinafoodprocessor.Pulseuntilfinelyground.Addthedatesandwaterandprocessuntilthemixturegathersintoaball.Pressthemixtureintoaverylightlyoiled8-inchpieplate.Prebakethecrustfor5minutes.

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:1cupalmonds

1cupwalnuts

⅓cuppitteddates1apple,cored,peeled,andcutinchunks

FORTHEPIEFILLING:5bananas,3slicedand2frozen(seeNote)3kiwis,sliced½freshpineapple,chopped6ouncesfrozenstrawberries,slightlythawedandsliced½cupsoy,hemp,oralmondmilk

DIRECTIONS

Makethepieshellbyplacingthenutsanddatesinafoodprocessorandchoppingwell.Addappleandprocessuntilafinetexture.Pressintoapieplatetoshapeacrust.

Forthepiefilling,placetheslicedbananasonthecrust,pressingslightly.Placekiwisandpineappleontopofbananas.

Addfrozenbananas,strawberries,andsoymilktoablenderandblenduntilsmooth.Pouroverfruit,cover,andfreezeforatleast2hoursbeforeserving.Removefromfreezerbeforeservingtoallowthepietothawslightly.

NOTE:Freeze2ofthebananasatleast12hoursaheadoftime.

PERSERVING:CALORIES316;PROTEIN8g;CARBOHYDRATES34g;TOTALFAT19.5g;SATURATEDFAT1.7g;SODIUM16mg;FIBER6.7g;BETA-CAROTENE107ug;VITAMINC53mg;CALCIUM80mg;IRON1.8mg;FOLATE52ug;MAGNESIUM108mg;ZINC1.3mg;SELENIUM2.9ug

No-BakeKeyLimePie

Ifyoucan’tfindKeylimes,useregularlimes.

SERVES12

INGREDIENTS

⅔cuprawwalnuts⅔cupunsweetened,shreddedcoconut⅔cupold-fashionedrolledoats20pittedMedjooldates,divided(4forcrust,16forfilling)

3avocados

¾cupfreshKeylimejuice(approximately1½poundsofKeylimes)¼cuprawcashewbutter

DIRECTIONS

Tomakethecrust,grindthewalnuts,coconut,andoatsinafoodprocessor,usingtheS-blade.Add4ofthedatesandcontinuetoprocessuntilthemixturestartstoholdtogether.Pressintoa9-inchpieplate.

Tomakethefilling,combinetheremainingdateswiththeavocados,limejuice,andcashewbutterinahigh-poweredblenderandblenduntilsmooth.Pourintocrustandrefrigerateforatleast4hoursbeforeserving.

PERSERVING:CALORIES312;PROTEIN5g;CARBOHYDRATES43g;TOTALFAT16.4g;SATURATEDFAT3.8g;SODIUM4mg;FIBER8.4g;BETA-CAROTENE81ug;VITAMINC18mg;CALCIUM45mg;IRON1.3mg;FOLATE47ug;MAGNESIUM79mg;ZINC1.2mg;SELENIUM2.9ug

MangoPudding

SERVES3

INGREDIENTS

¼cuprawalmonds2ripemangoes,peeledandcutintopieces

1banana

3dates,pitted⅛cupunsweetened,shreddedcoconut½teaspoonvanilla¼cupcurrants⅛teaspooncinnamon

DIRECTIONS

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

Placeinabowl,stirincurrants,andsprinklewithcinnamon.

Chillforatleast2hoursbeforeserving.

PERSERVING:CALORIES266;PROTEIN5g;CARBOHYDRATES51g;TOTALFAT7.8g;SATURATEDFAT1.6g;SODIUM8mg;FIBER6.6g;BETA-CAROTENE631ug;VITAMINC42mg;CALCIUM57mg;IRON1.3mg;FOLATE34ug;MAGNESIUM66mg;ZINC0.6mg;SELENIUM2.2ug

PersimmonPudding

»ChefJamesRohrbacher

SERVES6

INGREDIENTS

½cupDr.Fuhrman’sMangosteenVinegar

1cupwater

2teaspoonsarrowrootpowder,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(completelysoft

evenatthebottomedge).Thefruithasahightannincontent,whichmakestheimmaturefruitveryastringent.Thetanningraduallydisappearsasthefruitmatures.Whenreadytoeat,thefleshbecomessweet,aromatic,andalmostliquid.Aripepersimmonislikeathinskinfullofthickjelly.

PERSERVING:CALORIES161;PROTEIN1.3g;CARBOHYDRATES42g;TOTALFAT0.4g;SATURATEDFAT0g;SODIUM5mg;FIBER8g;BETA-CAROTENE567ug;VITAMINC17mg;CALCIUM21mg;IRON0.4mg;FOLATE21ug;MAGNESIUM22mg;ZINC0.3mg;SELENIUM1ug

AvocadoChocolatePudding

Thisrichandcreamypuddingiswonderfultoppedwithageneroushelpingoffreshberries.

SERVES4

INGREDIENTS

1ripeavocado,peeled,pitremoved½–¾cupssoy,hemp,oralmondmilk(startwith½cupandaddmoreifneededtoblend)4tablespoonsnatural,nonalkalizedcocoapowder6–10dates,pitted(dependingonsizeandsweetness)½teaspoonvanillaextract

DIRECTIONS

Blendallingredientsinahigh-poweredblender.

PERSERVING:CALORIES199;PROTEIN3g;CARBOHYDRATES38g;TOTALFAT7.3g;SATURATEDFAT1.3g;SODIUM5mg;FIBER7.4g;BETA-CAROTENE64ug;VITAMINC4mg;CALCIUM39mg;IRON1.3mg;FOLATE46ug;MAGNESIUM60mg;ZINC0.8mg;SELENIUM0.9ug

Berry“Yogurt”

Maybeservedoverfreshorfrozenberries.

SERVES2

INGREDIENTS

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

DIRECTIONS

Addallingredientstoahigh-poweredblenderandblenduntilsmooth.Chillbeforeserving.

PERSERVING:CALORIES214;PROTEIN25g;CARBOHYDRATES42g;TOTALFAT5.2g;SATURATEDFAT0.5g;SODIUM53mg;FIBER7.9g;BETA-CAROTENE378ug;VITAMINC14mg;CALCIUM67mg;IRON2mg;FOLATE32ug;MAGNESIUM66mg;ZINC1mg;SELENIUM6.7ug

PomegranatePoachedPearswithChocolateandRaspberrySauces

SERVES6

INGREDIENTS

6mediumBoscpears

2cupspomegranatejuiceorredwine1wholecinnamonstick6wholecloves

2tablespoonsgojiberries

FORTHECHOCOLATESAUCE:

1cupfrozenblueberries

1½cupssoy,hemp,oralmondmilk

1cuppitteddates

⅔cuprawmacadamianuts1tablespoonunsweetened,natural,nonalkalizedcocoa,ormoreforadarker,strongersauce½teaspoonvanillaextract1teaspoonturmeric(toadjustcolor)

FORTHERASPBERRYSAUCE:10ouncesfrozenredraspberries(about1½cups),thawed

DIRECTIONS

Peelpears,leavingstemsintact.Slicealittleoffthebottomofeachpearsothattheystandup.Inalargesaucepan,placepearsstandingupsnuglytogether.Pourinpomegranatejuiceorwine.Addcinnamon,cloves,andgojiberries.Gentlysimmer,covered,forabout20minutesuntilpearsaretender.Removepearsandrefrigerateuntilreadytoserve.Reducepoachingliquiduntilitbecomesasyrup.

Forthechocolatesauce,placeblueberries,soymilk,dates,macadamianuts,cocoapowder,vanilla,andturmericinablender.Blenduntilverysmoothandcreamy.Addmoresoymilkifneeded.

Fortheraspberrysauce,placedefrostedraspberriesinablenderandblenduntilsmooth.Pushthroughsievetoremoveseeds.Mixinpoachingsyrup.

Placeagenerousdollopofchocolatesauceondessertplate.Placepearonchocolateanddrizzleraspberrysauceoverpear.

PERSERVING:CALORIES296;PROTEIN4g;CARBOHYDRATES62g;TOTALFAT5.8g;SATURATEDFAT0.9g;SODIUM29mg;FIBER11.4g;BETA-CAROTENE182ug;VITAMINC20mg;CALCIUM56mg;IRON1.6mg;FOLATE33ug;MAGNESIUM51mg;ZINC0.7mg;SELENIUM3ug

BananaWalnutIceCream

SERVES2

INGREDIENTS

2ripebananas,frozen(seeNote)⅓cupvanillasoy,hemp,oralmondmilk

2tablespoonschoppedwalnuts

½teaspoonvanillaextractor1vanillabean(seebox)

DIRECTIONS

Blendallingredientstogetherinahigh-poweredblenderuntilsmoothandcreamy.

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

PERSERVING:CALORIES174;PROTEIN4g;CARBOHYDRATES30g;TOTALFAT5.9g;SATURATEDFAT0.7g;SODIUM23mg;FIBER4.1g;BETA-CAROTENE178ug;VITAMINC10mg;CALCIUM28mg;IRON1mg;FOLATE37ug;MAGNESIUM53mg;ZINC0.6mg;SELENIUM3.5ugUsingavanillabeanwilladdasubtle,yetcomplexflavortothissimpledessert.Splitthevanillabeanlengthwiseandscrapetheinnergel-likeliningfromthe

beanusingadullknife.

ChocolateCherryIceCream

SERVES2

INGREDIENTS

½cupvanillasoy,hemp,oralmondmilk2tablespoonsnatural,nonalkalizedcocoapowder

4pitteddates

1½cupsdarksweetcherries,frozen

1vanillabeanpod

DIRECTIONS

Blendallingredientstogetherinahigh-poweredblenderorfoodprocessoruntilsmoothandcreamy.Splitthevanillabeanlengthwiseandrollopen.Scrapeoutthepasteandseedsinsidethepodwithaknifeorspoonandaddtoblender.Ifusingaregularblender,onlyaddhalfthecherries,blenduntilsmooth,thenaddremainingcherriesandcontinuetoblend.

NOTE:Youcanusefrozenberriesorbananainsteadofcherries.Freezeripebananasatleast12hoursinadvance.Tofreezebananas,peel,cutintothirds,andwraptightlyinplasticwrap.

PERSERVING:CALORIES109;PROTEIN4g;CARBOHYDRATES23g;TOTALFAT1.7g;SATURATEDFAT0.4g;SODIUM34mg;FIBER4.1g;BETA-CAROTENE263ug;VITAMINC8mg;CALCIUM41mg;IRON1.4mg;FOLATE15ug;MAGNESIUM41mg;ZINC0.5mg;SELENIUM3.3ug

FuhrmanFudgesicles

SERVES3

INGREDIENTS

2ripebananas

1cuprawcashews

3tablespoonsnatural,nonalkalizedcocoapowder½teaspoonvanillaextractor2vanillabeaninteriors

DIRECTIONS

Blendallingredientstogetherinafoodprocessororhigh-poweredblenderuntilsmooth.

Spoonintoanicepoptrayoricecubetrayandfreezeforatleast2hoursbeforeserving.

Rinseoutsideoftrayswithhotwatertopullthepopsouteasily.

PERSERVING:CALORIES251;PROTEIN7g;CARBOHYDRATES24g;TOTALFAT16.6g;SATURATEDFAT3.5g;SODIUM6mg;FIBER3.5g;BETA-CAROTENE15ug;VITAMINC5mg;CALCIUM22mg;IRON2.3mg;FOLATE35ug;MAGNESIUM119mg;ZINC2mg;SELENIUM4.8ug

PeachApricotSorbet

SERVES2

INGREDIENTS

2cupsfrozenpeaches

¼cupsoy,hemp,oralmondmilkorwater4unsweetenedandunsulfureddriedapricots,chopped

DIRECTIONS

Blendallingredientsinahigh-poweredblender.

PERSERVING:CALORIES92;PROTEIN3g;CARBOHYDRATES20g;TOTALFAT1g;SATURATEDFAT0.1g;SODIUM17mg;FIBER3g;BETA-CAROTENE511ug;VITAMINC10mg;CALCIUM24mg;IRON0.9mg;FOLATE12ug;MAGNESIUM24mg;ZINC0.4mg;SELENIUM1.7ug

StrawberryPineappleSorbet

SERVES2

INGREDIENTS

4slicesunsweetenedandunsulfureddriedpineapple½cuporangejuice1(10-ounce)bagfrozenstrawberries1cupslicedfresh,organicstrawberries,optional

DIRECTIONS

Soakdriedpineappleinorangejuiceforafewhoursorovernight.Chopdriedpineapple,addtoahigh-poweredblenderalongwithfrozenstrawberries,andblenduntilsmooth.

Blendallingredients,exceptfreshstrawberries,inahigh-poweredblender.

Pourintosorbetglassesand,ifdesired,topwithsliced,freshstrawberries.

PERSERVING:CALORIES150;PROTEIN2g;CARBOHYDRATES38g;TOTALFAT0.5g;SODIUM12mg;FIBER4.9g;BETA-CAROTENE64ug;VITAMINC132mg;CALCIUM49mg;IRON1.5mg;FOLATE60ug;MAGNESIUM32mg;ZINC0.3mg;SELENIUM1.3ug

RedVelvetSorbet

SERVES4

INGREDIENTS

4largeripebananas,frozen(seeNote)

10ouncesfrozenraspberries

2tablespoonsnatural,nonalkalizedcocoapowder4–5pitteddates,chopped

DIRECTIONS

Blendallingredientsinahigh-poweredblenderuntilcreamy.Refreezebriefly(3to5minutes).

Ifdesired,topwithPecanCream.TomakePecanCream,blend⅔cuppecans;½cupsoy,hemp,oralmondmilk;and4or5pitteddatesinahigh-poweredblender.

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

PERSERVING:CALORIES171;PROTEIN3g;CARBOHYDRATES43g;TOTALFAT1.2g;SATURATEDFAT0.4g;SODIUM3mg;FIBER9.2g;BETA-CAROTENE40ug;VITAMINC29mg;CALCIUM30mg;IRON1.2mg;FOLATE41ug;MAGNESIUM63mg;ZINC0.7mg;SELENIUM1.9ug

ChocolateDip

SERVES10

INGREDIENTS

2cupsorganicbabyspinach

1½cupssoy,hemp,oralmondmilk1cupfrozenblueberries

1cuppitteddates

⅔cuprawalmonds2generoustablespoonsnatural,nonalkalizedcocoapowder½teaspoonvanillaextract

DIRECTIONS

Placeallingredientsinahigh-poweredblender.Blenduntilverysmoothandcreamy.

Servewithavarietyoffreshfruit.

PERSERVING:CALORIES137;PROTEIN5g;CARBOHYDRATES20g;TOTALFAT5.9g;SATURATEDFAT0.6g;SODIUM28mg;FIBER3.8g;BETA-CAROTENE475ug;VITAMINC2mg;CALCIUM50mg;IRON1.3mg;FOLATE25ug;MAGNESIUM54mg;ZINC1mg;SELENIUM2.7ug

EATTOLIVEFORALLOCCASIONS

Herearesomenutritarianmenusforeverydayandspecialoccasions.Trythesecombinationsandputtogetheryourowntocreategreat-tasting,memorablemeals.

WEEKDAYBREAKFAST

QuickBananaBerryBreakfastToGoSuperEasyBlendedSalad

LEISURELYBRUNCH

ButternutBreakfastSoupTuscanTofuScrambleMixedberrieswithgroundhemporchiaseeds

BROWNBAGLUNCH

ItalianStufferOrangeSesameMicroSaladAppleorotherfreshfruit

SOUPANDSALADCLASSICLUNCH

CreamofAsparagusSoupChoppedRomainelettucewithNutritarianCaesarDressingMelonorotherfreshfruit

FESTIVELUNCHEON

RawvegetableswithMushroomWalnutPâtéLemonCauliflowerRisottoOrangeZestChardChocolateCherryIceCream

CASUALBACKYARDDINNER

RawvegetableswithTuscanWhiteBeanDipBetterBurgersCornonthecobSuperSlawWatermelon

MEXICANFIESTA

MixedgreenswithGuacamoleDressingBeanEnchiladasFreshTomatoSalsaSlicedmango

ITALIANDINNERPARTY

TuscanCannelliniBeanSoupwithaChiffonadeofCollardGreensSpinachandarugulasaladwithAlmondBalsamicVinaigretteEggplantCannelloniwithPineNutRomescoSauceStrawberryPineappleSorbet

QUICKANDEASYDINNER

BostonlettucesaladwithRussianFigDressingGojiChiliStewBlueberriesorotherfreshfruit

SUNDAYFAMILYDINNER

Dr.Fuhrman’sFamousAnticancerSoupAcornSquashSupremeCaliforniaCreamedKaleHealthyChocolateCake

STIR-FRYCLASSIC

MixedgreensandwatercresswithGingerAlmondDressingAsianVegetableStir-FryPersimmonsorotherfreshfruit

ACKNOWLEDGMENTS

Iwouldliketothankallthepeoplewhosecreativityandculinarytalentmadethisbookpossible.Whatmakesthisbookextraspecialisthewonderfulbonusrecipesthatcamefromavarietyofnutritariancooksandchefsmentionedbelow.Theinclusionofthesecontributionsdemonstratesthegrowingexcitementandpopularityofnutritariancuisine.Thereisnoreasonwhythehealthiestfoodscannotbeprepareddeliciously,asindicatedbythethousandsofcreativeprofessionalswhohavealreadyjumpedonboard.

SomerecipeswerecontributedbypeoplebelongingtomymembercenteratDrFuhrman.com:amongthemRichAmiot,ClaudiaBullock,LauraKing,DebbieWarne-Jackson,KristaSchroeder,andCarolDavis-Hawkins.Specialthankstoatalentedgroupofprofessionalchefs,whonotonlycontributedsomeoftheirrecipestothispublication,butwhosecareerspromotetheculinarypossibilitiesofanutritariandiet.ThesechefsincludeMartinOswald,JamesRohrbacher,JackHunt,PaulBogardus,ChristineWaltermyer,andmydaughter,TaliaFuhrman.

IwouldliketothankmyteamatDrFuhrman.comwhocontributedtheireffortstothecompletionofthisbook,especiallyJaniceMarra,LindaPopescu,andLisaFuhrman.Theyhavebeenessentialtocompilingthiscollectionofrecipesandhelpingmetranslatetheprinciplesofeatinganutrient-denseplant-baseddietintoarealityforthemanypeoplewhowishtoadoptthislifestyle.

IwouldalsoliketoacknowledgeRobynRolfes,ofCreativeSyndicate,forthedesignworkthatwentintoputtingthisbooktogether.And,ofcourse,thewonderfulpeopleatHarperOne,especiallyGideonWeilandMelindaMullinfortheirdevotiontogettingthismessageoutasamissiontobetterhumanityandseeitasmorethanjustajob.Iamgratefulfortheopportunitytoworkwiththem.

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.SeealsospecificrecipesANDI(AggregateNutrientDensityIndex):descriptionandhowtousethe,26;listoffoodsandtheir,28;NutritarianHandbookandANDIScoringGuideon,27

animalproducts:limiting,24–25;nutritarianguidelineonavoiding,5.Seealsononvegandishesaniseflavor,86

anticancerfoods:cruciferousvegetables,8,159;Dr.Fuhrman’sFamousAnticancerSoup,154,309

antioxidants:Antioxidant-RichBreakfastBars,75;incocoapowder,52apples:AppleBerrynutBites,277;Cara’sAppleStrudel,285;“DirtyDozen”pesticidelevelof,39;howtopickaripe,13.Seealsospecificrecipesapricots: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.Seealsospecificrecipesavocados:ANDIscoreof,28;“CleanFifteen”pesticidelevelof,39;howtopickaripe,13.Seealso

specificrecipesBananas: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;specificrecipesbeets: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;redbellpeppersBelugaLentilEscabeche,130

berries:Berry“Yogurt,”297;asG-BOMBSfood,22,246;GojiBerryWalnutSquareswithChocolateDrizzle,280–281;assuperfood,29.Seealsospecificberrybibblettuce,112

blackbeans: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.Seealsobeansblackberries:howtopickaripe,14;assuperfood,29

blackpepperflavor,36blackrice,23blendedsaladsrecipes:BostonGreenSmoothie,54;DetoxGreenTea,59;GreenGorilla,53;HighCruciferousJuice,57;ImmunityPowerJuice,58;OrangeCreamsicleBlendedSalad,55;PurpleMonsterSmoothie,56;SuperEasyBlendedSalad,51,307.Seealsosaladrecipes;smoothiesrecipesblender,34

blueberries:ANDIscoreof,28;“DirtyDozen”pesticidelevelof,39;howtopickaripe,14;aspartofaquickandeasydinner,309;assuperfood,29.SeealsospecificrecipesBogardus,Paul,43

bokchoy:ANDIscoreof,28;asanticancerfood,159;recommendedpreparationof,8–9;recommendedsteamingtimesfor,10;assuperfood,29.SeealsospecificrecipesBostonlettuce:guidetousing,112;assuperfood,29.SeealsospecificrecipesBPA(BisphenolA)-containingresin,9,169

BPA-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;ButternutBreakfastSoup,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.Seealsospecific

recipesbroccolirabe,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.Seealsospecificrecipesbuckwheat(kasha),23

butternutsquash:BlackBeanandButternutSquashChili,175;BraisedKaleandSquashwithPumpkinSeeds,210;BrusselsSproutswithButternutSquashandCurrants,217;ButternutBlueberryBreakfast,67;ButternutBreakfastSoup,69,307;Ginger-PoachedButternutSquashSaladwithWarmGingerRaisinDressing,138–139;howtocook,137;WarmSpicedButternutSquashSalad

withWinesapApples,136–137.SeealsosquashCabbage:ANDIscoreof,28;asanticancerfood,159;“CleanFifteen”pesticidelevelof,39;herbsandspicestoenhanceflavorof,180;Mushroom-StuffedCabbageRolls,227;recommendedpreparationof,8–9;recommendedsteamingtimesfor,10;assuperfood,29;SuperSlaw,119,308.Seealsospecificrecipescake.Seedessertrecipes

California(Hass)avocados,13caloriecounting,3calories: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.Seealsobeanscantaloupes:ANDIscoreof,28;“CleanFifteen”pesticidelevelofdomestic,39;howtopickaripe,14;assuperfood,29

carambola(starfruit),howtopickaripe,15cardamom,sweetflavorof,86carrotjuice:BlackForestCreamofMushroomSoup,146–147;ButternutBreakfastSoup,69,307;juicingtipon,157;SlowCookerEggplantBreakfast,

68;Too-Busy-To-CookVegetableBeanSoup,168.Seealsospecificrecipescarrots:ANDIscoreof,28;herbsandspicestoenhanceflavorof,180;RedQuinoa,RoastedRainbowCarrots,BrusselsSprouts,PearlOnions,andDulseSaladwithPumpkinSeedsandVerjus,242–243;assuperfood,29.Seealsospecificrecipescashews:ANDIscoreof,28;assuperfood,29

casualbackyarddinner,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.Seealsospecificrecipescayennepepperflavor,36

celery“DirtyDozen”pesticidelevel,39celeryseeds,37cheddarcheeseANDIscore,28cherimoya,15cherries:ANDIscoreof,28;ChocolateCherryIceCream,301,308;ChocolateCherrySmoothie,52;PolentawithWiltedGreens,RoastedPortobelloMushroomsandBlackCherryVinaigrette,230–231

cherrytomatoes,94.Seealsotomatoeschiaseeds:ChiaCookies,278–279;ashigh-omega–3fatssource,20–23;assuperfood,29.Seealsospecificrecipeschicken:ANDIscoreofchickenbreast,28;CreoleChickenandSpinach,273

chickpeas.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.Seealsococoapowdercholesterol-loweringfoods,84

ChooseMyPlate,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.Seealsochocolatecola:ANDIscoreof,28;nutritarianguidelineonavoiding,5

collardgreens: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;shouldIbuyorganicproduce?,38–39;spices,herbs,andcondiments,35–37.SeealsoEattoLive;nutritariantipscorianderseeds,110

corn: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-KaleSaladwithDijon

PumpkinSeedDressing,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.SeealsoEattoLiveDijonmustard:AppleBokChoySalad,116;Chickpea“Tuno”Salad,128–129;Crazy-For-KaleSaladwithDijonPumpkinSeedDressing,134–135;CreamyRoastedGarlic

Dressing,88;DijonVinaigretteAsparagus,120;MarinatedMushroomSalad,121;NutritarianCaesarDressing,82,308;WarmSpicedButternutSquashSaladwithWinesapApples,136–137.Seealsomustarddill:mediumflavorof,36;savoryflavorof,36

diprecipes: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.Seealsospecificrecipesdriedtomatoes:addingflavorboosttosaladsbyusing,113;flavorandnutritionalvalueof,100;MediterraneanBeanandKaleSauté,246.Seealsotomatoesdulse(seaweed),151

EattoLive:asamind-setandlifestyle,1;nutritarianlifestyleandguidelinesfor,4,5,31;samplemealsandrecipesforalloccasions,307–309.SeealsoCookingtoLive;dietEattoLivemeals: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,28

Edenbrandcannedbeans,20eggplant:“CleanFifteen”pesticidelevelof,39;EggplantCannelloniwithPineNutRomescoSauce,194–195,309;RoastedEggplantHummus,99;SicilianStuffedPeppers,202;SlowCookerEggplantBreakfast,68.Seealsospecificrecipeseggs: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-caloriefoodsfoodshopping:makingaweeklyplanformealsand,39–40;recommendationsfornutrient-dense,37–38;shouldIbuyorganicproduce?,38–39

foodstoavoidnutritarianguideline,5frenchfriesANDIscore,28fruit:asexcellentnutrient-dense,low-caloriesource,11;experimentwith

differentvarietiesofaparticular,276;frozenfruitassubstituteforfresh,12;guidetopickingbestripe,13–18;howtoselect,11–12;OvernightOatmeal,64;threedailyservingsrecommendation,11.Seealsospecificfruit;specificrecipesFuhrmanfastfoodrecipes: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.Seealsobeansgarlicflavor,36

garlicpowder: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-wheatproductsgrapefruit“CleanFifteen”pesticidelevel,39

grapes: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.Seealsobellpeppersgreenleaflettuce:guidetousing,113;assuperfood,29

greenpeas:ANDIscoreof,28;CauliflowerandGreenPeaCurry,219;“CleanFifteen”pesticidelevelofsweet,39;herbsandspicestoenhanceflavorof,180.Seealsospecificrecipesgreenpeppers,TacoSaladwithGuacamoleDressing,132,308

greens:collard,8–9,10,28,159;asG-BOMBSfood,22,246;herbsandspicestoenhanceflavorof,180;mustard,8–9,28–29,159;turnip,8–9,29,159.Seealsospecifictypeoflettucegreentea,59

Gremolata,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,3,22,44,268Italiandinnerparty,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.Seealsospecificrecipeskelp:Chickpea“Tuno”Salad,128–129;NutritarianCaesarDressing,82,308

kidneybeans:ANDIscoreof,28;CrockPotMushroomChili,176;GojiChiliStew,177;SunnyBeanBurgers,249;SwissChardandBeansItaliano,215;ThreeBeanMangoSalad,125;VeryVeggieStew,160–161.Seealsobeanskiwis: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,307

lemonzest,217lentils:ANDIscoreof,28;ArtichokeLentilLoaf,204–205lettuce:BlackBeanLettuceBundles,262;“DirtyDozen”pesticidelevelof,39;KoreanVegetableandMushroomLettuceWraps,264–265;assuperfood,29.Seealsospecifictypeoflettucelow-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.SeealsospecificrecipesMarinatedMushroomSalad,121

marjoram,salt-freeseasoningblend,37MatoZest,41.Seealsospecificrecipes;spices/herbsmeat:groundbeef(85%lean)ANDIscore,28;SalmonandVegetablesinaPacket,272.SeealsopoultryMediterraneanpinenuts,90,195

Medjooldates: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.Seealsospecificrecipesmustard:NutritarianCaesarDressing,82,308;pepperyflavorof,36;strongordominantflavorof,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.Seealsoanimalproductsnutrient-dense,low-caloriefoods:associationofnutrientsandlowcaloriesin,2;foodshoppingfor,37–40;fruitas,11–12;H=N/C(health=nutrients/calories),2;vegetablesas,7–10.SeealsofoodsNutritarianFoodPlate,31

NutritarianHandbookandANDIScoringGuide,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;making

NutritarianParmesan,234;NativeAmericanmythologyonthe“threesisters,”167;nevereatuntilyouarefull,24;onionsofferprotectionagainstdiabetes,heartdisease,andcancer,118;recommendedsteamingtimesforgreenvegetables,10;releaseanticancercompoundsbychewinggreenvegetables,139;onusingtempeh,237;unhealthfuleatingleadstofoodaddictions,62;vanillabeantoaddflavor,300;awordaboutfoodallergies,21.SeealsoCookingtoLivenutrition:asmostimportantbuildingblockofhealth,1;studiesonrelationshipbetweencaloriesand,1

nutritionalignorance:healthconsequencesof,2;misconceptionsaboutoliveoil,26

nuts:allergyto,21;benefitsforcoronaryheartdisease,84;assourceofgoodfat,20–23;assuperfood,29;tiponbaking,161;widevarietyof,22–23.Seealso

specificnuts;specificrecipesOakleaflettuce–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.Seealsoquickoatscookingchartoliveoil:ANDIscoreof,28;misconceptionsabout,26

onions:ANDIscoreof,28;“CleanFifteen”pesticidelevelof,39;asG-BOMBSfood,22,246;healthbenefitsof,9,118;assuperfood,29.SeealsospecificrecipesorangeANDIscore,28

orangebellpeppers,94oreganoflavor,36organicproduce,38–39Oswald,Martin,42,109,136

Papayas,16paprikaflavor,36parsleyflavor,36peaches:ANDIscoreof,28;“DirtyDozen”pesticidelevelof,39;PeachApricotSorbet,303

peanutbutter:ANDIscoreof,28;SweetPotatoPeanutChocolateChipCookies,282

pears:howtopickaripe,16;PomegranatePoachedPearswithChocolateand

RaspberrySauces,298–299peas.Seegreenpeaspecans:AppleBerrynutBites,277;ArtichokeLentilLoaf,204–205;BlueberryNutOatmeal,63;GreatGreens,213;PecanCream,305;SuperSlaw,119;SweetPotatoBlackBeanBurgers,252

persimmons:howtopickaripe,17;PersimmonPudding,295;stir-fryclassicmenuinclusionof,309.Seealsospecificrecipespesticides:“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.Seealsospecificrecipespintobeans: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-wheatproductsplums:howtopickaripe,17;MushroomandChickpeaSofritoinRainbowChardwithSpicedPlumSalad,240–241

polycysticovariansyndrome,32pomegranatejuiceANDIscore,28pomegranates:howtopickaripe,18;PomegranatePoachedPearswithChocolateandRaspberrySauces,298–299;assuperfood,29

Pomibrand,9portion-sizemeasuring,3PositiveImpactMagazine,43potatoes(white),28,39.Seealsosweetpotatoespoultry:ANDIscoreofchickenbreast,28;BlackBeanTurkeyBurgers,274;CreoleChickenandSpinach,273.Seealsomeatpoweredspices,36

pressurecooker,34produce:“CleanFifteen,”39;“DirtyDozen,”39;organic,39–40

Puck,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.Seealsospecificrecipesraspberries:DetoxGreenTea,59;PomegranatePoachedPearswithChocolateandRaspberrySauces,298–299;RedVelvetSorbet,305;assuperfood,11.Seealsospecificrecipesrawvegetables:dipping,94;weight-lossbyeating,10

recipes: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,andjuices,47–60;soupsandstews,141–177

redbellpeppers:fordipping,94;PortobelloRedPepperSandwich,260;RoastedVegetablePizza,257;assuperfood,29;WatermelonGazpacho,174.Seealsobellpeppersredcabbage:asanticancerfood,159;recommendedpreparationof,8–9

redcayennepepperflavor,36redleaflettuce:guidetousing,113;assuperfood,29redmeat.Seemeatredpeppers,132,308

resistantstarch,19–20rice:black,23;brown,23;CreamedForestKaleoverWildRice,212;wild,23.SeealsograinproductsRohrbacher,JamesC.,42,102,110,126

romainelettuce: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;MarinatedMushroomSalad,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.Seealsoblendedsaladsrecipessalmon:ANDIscoreof,28;SalmonandVegetablesinaPacket,272

salt-freeseasoningblendrecipe,94

salt/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.SeealsospecifictypeofseedSerranochili,110

sesameseeds:ANDIscoreof,28;assuperfood,29shrimpANDIscore,28smoothiesrecipes:AppleOatberrySmoothie,50;BerryBananaSmoothie,49;BostonGreenSmoothie,54;ChocolateCherrySmoothie,52;infiniteblendingcombinationsfor,48;PomegranateRefresher,60;PurpleMonsterSmoothie,56.Seealsoblendedsaladssnowpeas:podsfordipping,94;recommendedsteamingtimesfor,10

sodium:avoidpackagedfoodwithhighcontentof,37;limitingintakeof,35–36;lookingforlabelson,38

sorbet.Seedessertrecipessoupandsaladclassiclunchmenu,308soupandstewrecipes:AcornSquashStewwithBrusselsSprouts,145;allabout,142;BlackBeanandButternutSquashChili,175;BlackForestCreamofMushroomSoup,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;Watermelon

Gazpacho,174;WestAfricanLentilOkraStew,169;YellowLentilDalwithMango,172

soysaucesodiumlevel,36spaghettisquash:BrownCreminiGravyservedover,105;SpaghettiSquashPrimavera,234–235.Seealsosquashspelt,23

spices/herbs:forenhancingflavorsinmaindishes,180;guidetopowderedversuscrumbledspices,36;mediumflavor,36;pepperyflavor,36;recommendationsforusing,35–37;savoryflavor,36;strongordominantflavor,36;sweetflavor,36.SeealsoMatoZest;specificspice/herb;VegiZestspinach: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;spaghettisquashstarchyvegetables,10

steel-cutoatscookingchart,62stir-fryclassicmenu,182–183,309strawberries:ANDIscoreof,28;AppleBerrynutBites,277;“DirtyDozen”pesticidelevelof,39;PineappleStrawbanaPie,292;StrawberryPineappleSorbet,304,309;assuperfood,29.Seealsospecificrecipesstream-frying(water-sautéingorsweating),33–34

stringbeans–recommendedsteamingtimes,10summersavory,37sunflowerseeds:ANDIscoreof,28;assuperfood,29.Seealsospecificrecipessuperfoodstop25list,29

SuperImmunity(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,36

Swisschard: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;tiponavoidingcanned,169.Seealsocherrytomatoes;driedtomatoes;specificrecipestomatopaste:BetterBurgers,250–251,308;howtopurchase,9

tortillas:healthy“wrap”using,248;ItalianStuffer,258,307;Pita/TortillaCrisps,103;VegetableGarbanzoWraps,261.Seealsowhole-wheatproductsturnipgreens:asanticancerfood,159;recommendedpreparationof,8–9;assuperfood,29

turnips,94

USDAChooseMyPlate,30

Vanillabean,300,301vanillaicecreamANDIscore,28vegetablebroth:AcornSquashStewwithBrusselsSprouts,145;Homemade

VegetableBroth,144vegetablejuice,90vegetablejuicer,34vegetables:allium,9;cruciferous,7–10,159;dipping,94;nutrientsfrom,7;recommendedsteamingtimesforgreen,10;releaseanticancercompoundsbychewinggreen,139;starchy,10;weight-lossbyeatingraw,9.SeealsospecificvegetablesVegiZest,41.Seealsospecificrecipes;spices/herbsvinegars.SeeDr.Fuhrman’sFavoriteVinegars

Vitamixblender,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;tortillaswildrice,23

wrapsandwiches.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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TheEndofDiabetesSuperImmunityEatforHealth

DiseaseProofYourChildFastingandEatingforHealth

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* Recipes recommended for aggressiveweight-loss and diabetic diets and forpeoplewithmetabolicsyndromearemarkedwith .