eat to live quick and easy cookbook

Contents

Cover

TitlePage

Introduction

TheNutritarianLifestyle

CookingTechniquesandTips

Recipes

BreakfastBlueAppleNutOatmeal

No-CookStrawberryOatmealTo-Go

Cinnamon-SpicedBakedOatmeal

CreamyBuckwheatPorridge

QuickBreakfastQuinoa

Berry“Yogurt”

ChiaSeedBreakfastPudding

QuickBananaWalnutBreakfast

FruityChickpeaCereal

TofuScramblewithTomatoesandPeppers

CreamyBreakfastBroccoli

SmoothiesandBeveragesHotOatmealSmoothie

Go-ToGreenSmoothie

GreenLemonade

Super-EasyBlendedSalad

ChocolatePeanutButterSmoothie

ChocolateAlmondSmoothie

MargaritaCooler

OrangePomegranateSparkler

SaladDressingsGingerAlmondDressing

EasyBalsamicAlmondDressing

BananaWalnutDressing

CreamyLemonDressing

OrangeSesameDressing

QuickAvocadoDressing

SimpleVinaigrette

StrawberryBalsamicDressing

UltimateVeggieDressing

Better-for-You“Mayo”

SaladsBalsamicTomatoandAsparagusSalad

BlackBeanandAvocadoSalad

BroccoliPomegranateSalad

SweetShreddedCarrotSalad

Old-FashionedGrainandMushroomSalad

GreenBeanSaladwithLemonBasilVinaigrette

KaleandRedCabbageSalad

PeachandLeafyLentilSalad

QuickandEasyBeanSalad

SweetPotatoSalad

Tex-MexSalad

KaleandFruitSaladwithAlmondCitrusDressing

BlueberryAlmondSalad

ChoppedNuttyFruitandVegetableSalad

Dips,Chips,andAccompanimentsBack-to-BasicsGuacamole

PerfectPesto

RedBeanSalsawithBakedPitaChips

SuperSimpleHummus

Nutri-tella

QuickBabaGanoush

CrispyKaleChips

ItalianChickpeaPopcorn

SoupsandStewsBuenasNochesBlackBeanSoup

CarrotandRedLentilSoup

“Cream”ofBroccoliSoup

EasySplitPeaStew

GingeryRedLentilButternutSoup

MushroomandBarleySoup

CauliflowerandSweetPotatoSoup

EggplantandBlackBeanStew

CreamyCauliflowerSoup

QuickandEasyKaleandWhiteBeanStew

QuickandSpicyTomatoBisque

Ready-in-a-FlashMushroomSoup

SpicyCornandRedPepperSoup

SweetPotatoSoupwithGingerandKale

Too-Busy-to-CookVegetableBeanSoup

Two-BeanChili

MainDishesQuickandEasyArtichokeandTomatoSauceDinner

BreadedEggplantwithPeppers

ItalianStackedEggplant

EasyRatatouille

BakedKaleandCabbageCasserole

CreamyPolentawithMushrooms,Kale,andChickpeas

ChilledSesameNoodlesandBroccoli

ChipotleBeansandGreens

“Creamed”KaleandSweetPotatoes

CoconutCurrywithBroccoliandSnowPeas

CurriedChickpeasandSweetPotatoes

LemonHerbCauliflowerRice

MashedCauliflowerandBrusselsSprouts

RoastedCauliflowerwithChickpeas,Tomatoes,andSpinach

Mexican-StyleSpaghettiSquashwithGuacamole

MushroomKaleBeanPasta

QuickSautéedGreens,Beans,andGarlic

SautéedCabbageandOnions

PerfectKaleSauté

SweetPotatoStuffedMushrooms

TangyWhiteBeansandZucchini

Tofu“Meatballs”

JapaneseCurryStirFry

HawaiianTofuStirFry

VeryVeggieBurritosorEnchiladas

WinterSquashStuffedwithGreensandWhiteBeans

CreamyZoodles

ZucchiniLinguini

QuickWholeGrainMainDishesCreamyBarleyRisottowithTomatoesandPeas

FarrowithBlackBeansandFreshHerbs

LemonyMushroomQuinoa

WildRicewithApricotsandSesameSeeds

Non-VeganMainDishesChicken-SeasonedQuinoa

QuickFishandWhiteBeanStew

BlackBean,Beef,andMushroomBurgers

QuickTurkeyandBeanBurgers

EasyVegetablePizza

StuffedPepperswithMushrooms,Greens,andGroundTurkey

Burgers,Pizzas,andWrapsChickpeaBurgers

TofuPizzaBites

Mushroom,Onion,andPestoPizza

MediterraneanCollardGreenWraps

SpeedyVegetableWraps

SautéedKaleandChickpeaPitas

TomatoAlmondPocketPitas

PitaStuffedwithSeasonedGreens

DessertsBananaOatmealCookies

ChocolateCherryCookies

ChocolateWalnutClusters

PeanutButterCookies

LemonBalls

ChocolateAlmondTruffles

No-BakeApricotOatBars

Chocolate“Cream”Pie

BerryBananaCompote

ChocolatePeanutButterPudding

ChocolateChiaPudding

EasySlowCookerRicePudding

PumpkinPieMousse

VanillaSabayonwithFreshFruit

ChocolateHummus

Five-MinuteChocolateIceCream

MangoMacadamiaNutIceCream

Mixed-BerryFreeze

Acknowledgments

InternationalConversionChart

Index

AbouttheAuthor

AlsobyJoelFuhrman

Credits

Copyright

AboutthePublisher

Introduction

Eating well does not have to be a time-consuming, labor-intensiveprocess.Ihavecompiledthiscollectionofquickandeasyrecipessothateveryone,eventhosewithverybusyschedulesorlittleinclinationtocook,canfollowanutrient-richdietforoptimalhealthanddiseaseprevention.

Diet plans come and go. Every year, new schemes appear thatpromise weight loss, renewed health, a glowing complexion, orenhancedlongevity.Butthetruthis,thereisonlyoneanswer—anditisverysimple.

You must eat foods that supply your body with the nutrients itneeds. There is noway around it. If you exist on a diet of refined,processed, nutrient-depleted fast foods, eventually you will pay theconsequences. Obesity, diabetes, heart disease, many cancers, andotherdiseasescanallbetracedtopoornutrition,thatis,adeficiencyof vital nutrients and/or the overconsumption of foods that areharmful.

Anutrient-dense,plant-richdiet is effective forlong-term weight control, because you feel fulland satisfied even when you are consumingfewercalories.

Eating healthfully is the single most effective preventive andtherapeutic intervention available. It is the best way to maintain afavorable long-term weight, and it is the best “prescription” anydoctorcangiveyou.

Formorethantwenty-fiveyears,IhavehelpedtensofthousandsofpeoplegaincontrolovertheirhealthandweightwithaNutritariandiet.ANutritarian diet is not designed to be popular or trendy, butinstead to be the healthiest and most lifespan-enhancing diet stylepossible. The word Nutritarian means a diet that is rich in plant-derivedmicronutrients—particularlyantioxidantsandphytochemicals—and that utilizes foods that offer proven anticancer protection.Lastinghealthandpermanentweight lossarenotunattainablegoals.They arewithin reachwhen you learn to choose the right foods.Ahigh-nutrient diet that is rich in vegetables slows the aging process,enablesrepairofcelldamage,reducesinflammation,andhelpsridthebody of toxins. Meeting your body’s nutrient needs also helps tosuppress the hunger and cravings that fuel the overeating of low-nutrient,high-calorie,refined,processedfoods.

Naturalplantfoodscontainthousandsofnutrients,manythathavebeen discovered and others that are presently unidentified, so it isimportant to consume an adequate amount, and a wide variety, ofthese foods. These plant-derived nutrients are valuable in protectingagainst later-lifecancer,aswellasprotectingtheagingbrainagainstdementia.

Wholeplantfoods,withtheirnature-given,fragilephytonutrients,shouldcomprisethemajorityofyourdiet.Thegreat-tastingrecipesinthisbookfeature thehealthiest foodson theplanetandmake iteasyforyoutobuildyourmenusaroundthem.I’veselectedtheserecipesbecausetheyrequireaminimalamountoftimeandpreparation.Someare easy, and some are very easy. I’m sure youwill enjoymany ofthemandwillwanttomakethemagainandagain.

Toyourgoodhealth!

JOELFUHRMAN,M.D.

TheNutritarianLifestyle

Most people aremisinformed about food and healthful eating.Theydrift from one fad diet to another, without ever understanding thebigger picture. I believe in teaching my patients and readers to beexpertsinnutritionsothattheyhavethekeystohealthandsuccessfulweightcontrolintheirhands.

Ifyouhavereadanyofmybooks,suchasEattoLive,TheEndofDieting, orThe End of Heart Disease, you know that the secret toeating well is to focus on micronutrients, not calories. Eatinghealthfully and consuming the right assortment and amount ofnutrients results in consistent, long-term health benefits. Gettinghealthyandmaintainingastable,appropriateweightcanbeachievedonlybypayingattentiontothenutritionalqualityofyourfoodfortherestofyourlife.

What you eat determines your weight more than how muchyoueat.

People who follow a Nutritarian diet recognize that plant foodshavedisease-preventive, therapeutic,andlife-extendingproperties.Ifyouareoverweight,thisdietwillenableyoutoloseweightandkeepit offpermanently,without experiencinghungeror feelingdeprived,because it isbasedoneating largequantitiesofsatisfying,nutritiousfoods.

Someofyoumayfindthatittakessometimeforyourtastebudstobecomemoresensitiveandyour foodpreferences tochange.Youmay be used to high-salt, high-sugar, and high-fat foods. However,with time, most people find that they actually prefer the taste ofNutritarianfoods.

Knowledgetrumpswillpowereverytime.

I amhopeful thatyouwill enjoy thiswayofeating. Iknow thatyou’lllikethewayyoufeel,and—bestofall—thatyou’lllovebeingfreefromchronicdiseaseandtheconstantyo-yodietingthatmakelifemiserable for so many Americans. The results of the Nutritarianeating style are sustainable, because once people becomenutritionalexpertsandexperiencesuccess,theywanttoeatthiswayforever.Thesecret to success is knowledge: The more you learn, the easier itbecomestoeatthiswayfortherestofyourlife.

BasicGuidelinesofaNutritarianDietStyleDothefollowingeveryday:

1. Eatalargesaladasthemaindishforatleastonemeal.

2. Eatonelargeservingofcookedgreenvegetables.

3. Eatatleasthalfacupofbeans.

4. Eatatleastthreeservingsoffreshorfrozenfruit.

5. Eatat least1ounceofnutsandseedsifyou’refemaleandatleast1½ouncesifyou’remale.Halfofthisquantityshouldbewalnuts,hempseeds,chiaseeds,flaxseeds,orsesameseeds.

6. Eat some cookedmushrooms and a combination of raw andcookedonionsandtomatoes.

Eatfew,ifany,animalproducts(meat,fish,dairy,andeggs)andlimit them to twoor three small servingsperweek.Avoid redmeatand all barbecued, processed, and curedmeats.Animal products arerestrictedonaNutritariandietformanyreasons,butmostlybecausehigheramountsofanimalproteininthedietarelinkedtohigherlevels

ofinsulin-likegrowthfactor-1(IGF-1)andhigherratesofcancer.ANutritariandiet is relativelyhigh inplantproteinbecause it is

richingreenvegetables,beans,nuts,andseeds.PlantproteindoesnotraiseIGF-1tounfavorablelevels.Nutritariansgenerallyprefertouseverysmallamountsofanimalproducts,ifanyatall.Whentheydoeatanimalproducts, theanimalproductsareusedascondiments, toaddflavortostewsorsoupsorwokkedvegetabledishes,buttheydonotmaketheanimalproductamajorcaloriccontributortothemeal.

Inthisbook,Ishowyoucreativewaystouseaverysmallamount—typically, just 1 ounce of animal product per serving—to add ameatyflavorandtexturetoveggie-baseddishes.Andforpeoplewhoprefernot to eat animalproducts, someof those recipesoffervegansubstitutions.

Whetheryoueata littlebitofanimalproductsornoneatall, themost important focusof aNutritariandiet is to avoid foods that areemptyofnutrientsoraretoxictothebody,suchassugar,sweeteners(includinghoney,agavenectar,andmaplesyrup),whiteflour,whiterice,andotherprocessed,refinedfoods.

BuildYourDietonaFoundationofVegetablesEat a salad every day, and make it extra large. Include lettuce,tomatoes, chopped onion, and at least one shredded cruciferousvegetable.Useavarietyofgreens,including

Romainelettuce

Butter,Boston,orBibblettuce

Redorgreenleaflettuce

Arugula

Babyspinach

Watercress

Mâche

For added veggies, choose from red or green bell peppers,cucumbers,carrots,shreddedredorgreencabbage,choppedwhiteorred onions, lightly sautéed mushrooms, zucchini, raw and lightlysteamed beets and carrots, snow peas, broccoli, cauliflower, andradishes.Usethehealthynut-andseed-baseddressingsfeaturedinthisbooktotopoffyoursalad.Thefatfromthenutsandseedswillhelpyouabsorbthenutrientsinthevegetables.

Itisbesttoincludebothrawandcookedvegetables.Thelevelsofsomenutrientsarehigherinrawvegetables,butothersaremademoreavailablebycooking.Inadditiontoyoursalad,eataheartyportionofcooked vegetables each day. Great choices include cooked leafygreens,suchaskale,collards,mustardgreens,bokchoy,andspinach;and broccoli, Brussels sprouts, asparagus, cabbage, and zucchini. Ilike to simmer vegetables in a soup because all the nutrients areretained in the cooking liquid. I also gently steam or water-sautéveggiesinmanyofmyrecipes.

Greenvegetablesarethesecretweapontofightalmostalldiseases.Addgreenstoeverything.

While all vegetables contain protective micronutrients andphytochemicals, cruciferous vegetables have especially powerfulanticancereffects.Trytoincludevegetablesfromthisfamilyinyourdieteveryday.Kale,collards,mustardgreens,arugula,cabbage,bokchoy, broccoli, Brussels sprouts, and cauliflower are all cruciferousvegetables. They contain compounds calledglucosinolates and, in adifferent area of the cell, an enzyme called myrosinase. Whencruciferousvegetablesareblended,chopped,orchewed,theplantcellwalls are broken, allowing myrosinase to come into contact withglucosinolates. This initiates a chemical reaction that produces

isothiocyanates, which have been shown to detoxify and removecarcinogens.

MagicBeans

Beansandotherlegumes,suchaslentilsandsplitpeas,aretheidealstarchy foods because they have uniquely high levels of fiber andresistantstarch,thatis,carbohydratesthatarenotbrokendownbythedigestive system. Because these carbohydrates are indigestible, thecalories from them do not count. You can eat high-nutrient, low-caloriebeansinlargequantitieswithoutanydangerofgainingweight.Their fiber and resistant starch contents make them very satiating,allowingyoutofeelfulllongerandfightofffoodcravings.

Fiberandresistantstarchlimittheglycemic(bloodsugar–raising)effects of beans, making them an ideal food for preventing orreversing diabetes. In addition, when these compounds reach yourcolon, they act as food for your healthygut bacteria.This promotestheformationofcompoundsthatprotectagainstcoloncancer.

Beansareamongtheworld’smostperfectfoods.They stabilizeblood sugar, blunt thedesire forsweets,andpreventbetween-mealcravings.

Trytoeatat leasthalfacupofbeans, lentils,orsplitpeaseveryday.Add them toyour salad; include them insoups, stews,orchili;makebeanburgersorblendthemintodipsforrawvegetables.Enjoyawidevarietyofbeans,includingchickpeas,blackbeans,redkidneybeans, cannellini beans, soybeans, black-eyed peas, pinto beans,lentils,andsplitpeas.Inthisbook,Ishowyouhowtopreparetheminmanydifferentways,usingawidevarietyofseasoningsandspices.Ifyouuse cannedbeans for convenience, be sure to choose those thatarelowinsodiumorhavenosaltadded.

NaturallySweetandJuicyFruit

Alwayskeepagoodsupplyof fresh fruitonhand. It is theultimateconvenience food, and it is an excellent nutrient-dense, low-caloriesourceofvitaminsandphytochemicals.

Every kind of fruit offers its own special benefits. Berries, inparticular, are true superfoods, with extremely high antioxidantvalues. Their deep red, blue, and purple pigments are produced byanthocyanins, which are flavonoid compounds that have beenassociated with numerous health benefits. Anthocyanins have beenlinkedtolowerbloodpressurelevelsandareducedriskofdiabetes,aswellasimprovedmemoryandmotorcoordination.

Frozen fruit is a good quick and easy option.Keep your freezerstockedwithavarietyofchoices.Thenutritionalvalueoffrozenfruitiscomparabletothatoffreshfruit.Butavoidcannedfruitbecauseitoften has added sweeteners and has lost a significant amount of itswater-solublenutrients.

Asregardsdriedfruit,useitonlyinsmallamountsasasweetenerinrecipesifyouneedtoloseweight.

Fruit,consumedatitspeakofripeness, ismoredelicious than any processed, overrefineddessertortreat.

Shoot for three servings of fruit a day, including one serving ofberries. Enjoy strawberries, blueberries, raspberries, or blackberriesstirredintoyourmorningoatmeal,addedtoasmoothie,orasasimpledessert.

TheGoodFats:SeedsandNutsFatprovidestheessentialfattyacidslinoleicandlinolenicacid,which

are called “essential” because your body cannot make them andcannot remain healthywithout them. These essential fatty acids areneeded for brain development, the control of inflammation, and theclottingofblood.Fathelpstokeepyourskinhealthyandisrequiredfortheabsorptionofthefat-solublevitaminsA,D,E,andK.

Itiswellknownthatthesaturatedfatsinanimalproductssuchasbutter, cheese,wholemilk, icecream,andmeats shouldbeavoided.They raise low-density lipoprotein (LDL) cholesterol (“bad”cholesterol),whichputsyouatriskforheartattack,stroke,andothermajor health problems. But you should also skip refined vegetableoils,includingoliveoil.Likesugar,vegetableoilsareprocessedfoodsthathavehadalmostallof theirnutrientsand fiber removed.Ounceforounce,oilisoneofthemostcaloricallydensefoodsyoucaneat,whichaddsuptoalotofemptycalories.

Nutsandseedsarethehealthfulalternativestooliveoil.Theyarerich in fiber, protein, sterols, minerals, lignans, and other health-promoting nutrients, and they increase the absorption of nutrientsfrom other foods as well. The fats in nuts and seeds are slowlyabsorbed,sotheykeepyoufeelingfullforalongertime.Researchershave found that including nuts and seeds in your diet can help youloseweightandcanalsoprotectagainstheartdiseaseandcancer.

Inanutshell,seedsandnutsarethebestsourceofhealthyfats.

Eatnutsandseedsraworjustlightlytoasted,becausetheroastingprocess alters their beneficial fats.Commercially packagednuts andseedsarefrequentlycookedinoilandareheavilysalted.

If you are trying to loseweight, limit nuts and seeds to1ounce(about¼cup)forwomenand1½ouncesformen.Ifyouareactiveandslim,thereisnoproblemwitheatingmorethanthis.Atleasthalfof your nut intake should be walnuts, hemp seeds, chia seeds,

flaxseeds, or sesame seeds, because all of these (except sesame) areparticularly high in essential omega-3 fats. In addition, all (exceptwalnuts) are excellent sources of lignans, which reduce cholesterolandprovideextraprotectionagainstcancer.

Peoplewithnutallergiescansubstitutepumpkinseeds,sunflowerseeds, or sunflower seed butter in recipes calling for cashews,almonds,orothernuts.Unhulledsesameseedsorrawtahiniarealsotastyoptions,butbecausetheyarestrongerinflavor,startoffwithaloweramountandadjustaccordingtotaste.

Tossoutyourempty-calorie,refinedoilsanduseahigh-poweredblender to make creamy dressings from nuts and seeds. Thesedressings will taste great, you’ll absorb more nutrients from theveggies,thankstothehealthyfats,andyou’llfeelfulllonger.

Don’t Forget to Add Mushrooms, Onions, andTomatoesMushroomshavetremendouspowerstoenhanceyourimmunesystemfunction.All types ofmushroomshave awide variety of anticancerproperties. They are antiangiogenic, which means they inhibit thegrowth of abnormal cells, tumors, and cancers. Eating even a smallamountofmushroomseachdaywillhelpprotectyouagainstcancer.As a safety precaution, always cook your mushrooms, since someanimalstudieshavereportedtoxiceffectsofrawmushrooms.

Allium vegetables include onions, garlic, leeks,chives, shallots, and scallions. They are rich incancer-fighting organosulfur compounds. Anincreased consumption of these vegetables isassociatedwith a decreased risk ofmany typesofcancers.

The Allium genus of vegetables—onions, garlic, leeks, chives,shallots,andscallions—doesmorethanjustaddgreatflavortomeals.These vegetables are anti-diabetic and anticancer foods and havebeneficial effects on the cardiovascular and immune systems. Usethemgenerouslyinyourcooking.Togaintheirfullbenefits,eatthemrawandchewthemwell,orblendorchopthemfinelybeforecookingto initiate the chemical reaction that forms protective sulfurcompounds.

Tomatoes are a rich source of lycopene, a carotenoid pigmentlinked to reduced risk of cancer, heart disease, and age-related eyedisorders. Add tomatoes to your salad, and enjoy them in soups,stews, and sauces. Choose low-sodium or no-salt-added tomatoproducts, and, to minimize exposure to the endocrine disruptorbisphenol-A (BPA), look for tomato products packaged in glass orcartons instead of in cans. Lycopene is more absorbable whentomatoes are cooked, so enjoy a variety of both raw and cookedtomatoes.

Tohelpyourememberthesuperfoodsyoushouldincludeinyourdieteveryday,thinkG-BOMBS:

GreensBeansOnionsMushroomsBerriesSeeds

WhatAboutGrains?Grain products are not as nutrient dense as vegetables and fruit, sotheyshouldmakeupasmallerportionofyourdiet.Limitthemtooneto two servings daily. Stick with whole grain products, preferablyintact whole grains. Refined grains such as white pasta, white rice,and bread products made from white flour lose a big part of theirnutrientvalueduringprocessing.Youshouldavoidthemcompletely.

Intactwholegrainsarethebestchoicebecausetheyconsistofthewholegrainthathasnotbeengroundupandsostillcontainsthefiber-rich hull. Intact whole grains include steel cut oats, buckwheat,quinoa,millet,barley(notpearled),farro,andwheatberries.

Thewhiterthebread,thesooneryou’redead.

Whenchoosingawholegrainbread,pita,orwrap,makesureitis100 percent whole grain. Read the ingredient list; a whole grainshould be the first ingredient. If more than one grain is used, theyshould all bewholegrains.Be aware that just because abread itemclaimstobe“multigrain”or“wholewheat,” thisdoesnotmeanit ismadewith100percentwholegrains.

Bread products made with sprouted grains are a good option.Wheatkernels,aswellasothergrainssuchasmillet,barley,andoats,areallowedtosproutandarethengroundupandbakedintothebread.Because these grains are coarsely ground, they have an improvednutrientandglycemicprofile.

NoRoom forProcessed Sweeteners,WhiteFlour, orOilsWhy are more than two-thirds of Americans overweight or obese?Whyhastheprevalenceofobesityamongadultsmorethandoubledinthe past fifty years? The root of the problem is that the StandardAmericanDiet(SAD)nowcontainslotsandlotsofcalories,butfewnutrients.

If you are 100 percent committed, you alwaysfindawaytomakeitwork.

Sugary drinks, baked goods, fried foods, refined grain products,andsaltysnacksarealltoblame.Theyaremadewithingredientslikewhiteflour,whitesugar,andoilsthataresoprocessedandrefinedthatnorealnutritionalvalueisleftinthem.Theseexcessivelysweet,salty,and/or fatty foods are engineered tobe sohighlypalatable that theycan have addictive effects in the human brain, driving loss of self-

control,overeating,andweightgain.ThetoptwosourcesofcaloriesintheSADaregrain-baseddesserts(cakes,cookies,donuts,pies)andbread.

Side effects of the Nutritarian diet includeimproving your overall health, feeling moreenergetic,andlosingweighteffortlessly.

Avoid products made with empty-calorie ingredients. Stickingwithnaturalwholefoodsthatareunprocessedorminimallyprocessedisakeystepinreachingandmaintainingyouridealbodyweightandreducingyourriskofdiabetes,heartdisease,andcancer.

CookingTechniquesandTips

SteamingIsQuickandEasy

Steamingvegetablescouldn’tbeanyeasier.Youneedonlyasteamerpotwithalid,orasteamerbaskettoplaceinapotwithalid.Addasmall amount of water to the bottom of the pot (about an inch),keepingthewaterlevelbelowthebottomofthesteamerbasket.

Note:Don’t steamvegetablesuntil theyarevery soft. Ifyoudo,youwilllosemanyofthewater-solublenutrients.

Cut vegetables into similar-sized pieces and place in a steamerbasket.Getthewaterboilingfirst,thenaddthevegetables,cover,andstartatimer.Ifindthatthetimeslistedhereworkbest;however,thelessyoucookgreens,themorenutrientsareretained.

Artichokes(cutinhalfandprepped)

18minutes

Asparagus 10minutes

Bokchoy 10minutes

Broccoli(stemssliced)

13minutes

Brusselssprouts

13minutes

Cabbage(sliced)

13minutes

Cauliflower 14minutes

Kale,collards,Swisschard

10minutes

Snowpeas 10minutes

Spinach 3–5minutes

Stringbeans 13minutes

Zucchini 10minutes

SautéwithWaterInsteadofOilInsteadofaddingunnecessaryrefined,empty-calorieoiltoarecipe,Iuseatechniquecalledwater-sautéing.Youwillfindthatmanyoftherecipesinthisbookbeginwithwater-sautéingonions,garlic,orothervegetables.

Addasmallamountofwater(1–2tablespoons)toaskilletorpan.Heat until water starts to steam. Add your vegetables and cook,stirringfrequently.Allowthepantodryoutjustenoughforthefoodto start to brown a little before you add additionalwater as needed.This helps to develop the flavor in your ingredients without theaddition of oil. You can alternately cover and stir to reduce thecookingtime.

Mushroomsnaturallycontaina lotofwater,which is releasedastheycook.Theycanbesautéedintheirownjuices,sothere’snoneedtostartoutwithwater.Simplyheatadrypanovermediumheatandthen add sliced or chopped mushrooms. To avoid burning, stirfrequentlyuntilthenaturaljuicesthatarereleasedareevaporated.

Blend Up Some Amazing Dressings, Dips, andDessertsSmoothiesandblendedsaladsmakeaquick,easy,andportableoptionfor breakfast or lunch. Blend together raw leafy green vegetables,fruits,seeds,andnutsforato-gomealthatyoucaneatquickly.The

blender crushes the cell walls of the plants more efficiently thanchewing, making it easier for your body to absorb the beneficialphytochemicalsthatarelockedinsidetheplants’cells.

Nut-and seed-based salad dressings and dips are an essentialcomponent of theNutritarian diet. By blending nuts and seedswithotheringredientssuchasfruit,vinegar,andseasonings,youcanmakedelicious dressings that enhance both the taste and the nutritionalqualityofyoursalads.Andinadditiontodressingsanddips,someofmymostpopularsoupsaremadebyblendingrawnutsintothesouptoprovideacreamytextureandrichflavor.

A durable, high-powered blender is an essential kitchen appliance formaking my smoothies, salad dressings, vegetable dips, and creamydesserts.BecauseIusewholefoodingredientssuchasvegetables,fruits,nuts,seeds,anddriedfruit,itisimportantthatthemachinehaveenoughpower and speed to efficiently process these ingredients to the desiredsmoothconsistency.Inexpensivemodelswillnotprovideanice,creamytexture,andtheirmotorstendtoburnoutafteramonthortwoofdailyuse.Addabitmorewaterorliquidtotherecipeifyourblenderishavingproblemskeepingup.

Here’s some good news:You don’t need to banish dessert fromyourlife!Agoodblenderhelpsyoucreaterefreshingfruitsorbetsandice creams (which I frequently relabel “nice creams”) by blendingsimplecombinationsofhealthfulingredientssuchasfruitandnuts.Itake pride in creating recipes for delicious and nutrient-rich cakes,pies,andcookies.Justyouwaitandtaste!

UseHerbs,Spices,andSeasoningsInstead of adding salt, sugar, fat, and extra calories to your foods,

season themwith spices and fresh or dried herbs to enhance flavor.Driedbasil, rosemary, thyme, andoregano are all spice rack staplesthatcanquicklyboosttheflavorofarecipe.Chilipowderwilladdakicktoanydish,soaddittostewsandchilies.Includingapinch(ormore,ifyoulike)ofcrushedredpepperflakes,orgroundredpeppersuchascayenne,willaddatouchofheatandanotherdimensiontoarecipe.Toget themost flavoroutofdriedherbs, crush themor rubthembetweenyourfingersbeforeaddingthemtoadish.

It doesn’t take a whole lot more time and effort to use freshparsley, basil, dill, and cilantro instead of their dried versions. Addfreshherbsattheendofcookingformaximumflavor.

Mostsupermarketsnowsellfreshherbsconvenientlypackagedinsmallamounts.

RECIPES

BREAKFAST

Ahealthybreakfastdoesn’thavetobetimeconsumingandcomplicated.

It can be as simple as combining fresh, in-seasonfruitor thawed frozen fruitwithyour favorite rawnuts and seeds.Whole, intact grains such as steelcut oats or buckwheat, combined with fruit, nuts,and seeds, alsomake an easy and satisfying go-tobreakfast,andkeepyoufilledupuntillunchtime.Ifyou are rushed for time in the morning, prepareyour breakfast the night before and have it readyandwaitingintherefrigerator.Wholegrains,seeds,and dried fruits are best enjoyed after a goodovernightsoaktosoftenthem,somakingthenightbefore is not just a time saver, but also thehealthiest and most tasty way to prepare yourmorningwholegraincereals.

It’s okay to break with tradition. Increase thenutrient density of your diet by includingvegetables or beans in your morning menu. Youcanenjoya leftoverbowlof soup forbreakfast orsome romaine lettuce leaves spreadwith bean diporrawcasheworalmondbutter.

Many active people find it important to eat asubstantial breakfast, but if you are not hungry orhavelowercaloricneeds,it’sfinetoskipbreakfastandenjoyanearlylunch.

BlueAppleNutOatmeal





Berry“Yogurt”






BlueAppleNutOatmeal

SERVES2

1½cupswater¼teaspooncinnamon⅓cupold-fashionedorsteelcutoats*2tablespoonsraisinsorcurrants

1cupfreshorfrozenblueberries1banana,sliced1apple,peeled,cored,andchoppedorgrated

2tablespoonschoppedwalnuts

*Ifyouusesteelcutoats, increasecooking time to20minutesoruntiloatsaretender.

In a saucepan, combine the water, cinnamon, oats, and currants.Simmeruntiltheoatmealiscreamy.

Addtheblueberriesandbanana.

Cookfor5minutes,oruntilhot,stirringconstantly.Mixintheappleandnuts.

TIP:Steelcutoats(alsocalledScotchorIrishoats)areagreatchoicebecause they are less processed than other oats. Instead of being

steamed and rolled, oat groats are simply cut intopieces.They takelonger to cook and have a chewy consistency. If you are in a rush,rolledoats(old-fashionedoats)requirelesscookingtime.Donotusequickoatsorinstantoatsbecausetheyaretoohighlyrefinedandhavelostagoodportionoftheirnutrients.

PERSERVING:CALORIES236;PROTEIN4g;CARBOHYDRATES51g; TOTAL FAT 4.2g; SATURATED FAT 0.5g; SODIUM 10mg;FIBER 6.7g; BETA-CAROTENE 57mcg; VITAMIN C 16mg;CALCIUM 32mg; IRON 4.2mg; FOLATE 21mcg; MAGNESIUM36mg;ZINC0.5mg;SELENIUM0.9mcg


SERVES1

⅓cupold-fashionedorsteelcutoats

1tablespoonchiaseeds⅔ cup unsweetened soy, hemp, or almond milk 1 cup fresh or thawedfrozenstrawberries,sliced*6walnuthalves,crushed

*Youcanalsouseblueberries,cherries,orslicedpeaches.

Youdohavetimeforbreakfast.Preparethisoatmealthenightbefore,andinthemorning,you’llbereadytoroll.

Place theoats andchia seeds in aportable cup.Addnondairymilk,andrefrigerateovernight.

Inthemorning,stirinslicedstrawberriesandwalnuts.

TIP: Berries are especially rich in beneficial phytochemicalcompounds. They have the highest nutrient-to-calorie ratio of allfruits.

PER SERVING: CALORIES 334; PROTEIN 13g;CARBOHYDRATES39g;TOTALFAT16g;SATURATEDFAT1.8g;

SODIUM64mg;FIBER11g;BETA-CAROTENE13mcg;VITAMINC98mg; CALCIUM 306mg; IRON 9.2mg; FOLATE 52mcg;MAGNESIUM100mg;ZINC1.7mg;SELENIUM6.8mcg


SERVES3

1cupold-fashionedoats⅓cupraisinsorchopped,unsulfureddriedapricots2dates,chopped

2tablespoonsgroundflaxseeds

1cupunsweetenedsoy,hemp,oralmondmilk⅔cupwater

1teaspoonalcohol-freevanillaextract

1 teaspoon cinnamonorpumpkinpie spice½ cup freshor thawed frozenblueberriesorotherfruitPreheatovento350°F.

Mix the oats, dried fruit, dates, flaxseeds, nondairy milk, water,vanilla,andspicesinamixingbowl,thenplaceinasmallbakingdish.

For a3-by-6-inchbakingdish, bake20–25minutesoruntilmost oftheliquidisabsorbedandtheoatsaregoldenbrown.Ifusingalargerbakingdish,reducethebakingtime.

Afterbaking,topwithblueberries.Servehotorcold.

PER SERVING: CALORIES 311; PROTEIN 11g;CARBOHYDRATES 46g; TOTAL FAT 10.9g; SATURATED FAT1.7g; SODIUM 49mg; FIBER 6.6g; BETA-CAROTENE 11mcg;

VITAMINC3mg;CALCIUM54mg; IRON8.9mg;FOLATE28mcg;MAGNESIUM112mg;ZINC1.2mg;SELENIUM6.4mcg


SERVES3

1cuprawbuckwheatgroats4regulardatesor2medjooldates,pitted3tablespoonsunsweetenedsoy,hemp,oralmondmilk,ormoreasneeded1teaspoonalcohol-freevanillaoralmondextract½teaspooncinnamon

1teaspoonchiaseeds

2tablespoonschoppedwalnutsorotherrawnuts½ cup fresh or thawed frozenberries or other fruitBuckwheat groats areseeds from the buckwheat plant. They are unrelated to wheat and do notcontaingluten.Chooserawbuckwheatgroats,notkasha,whichistoasted.

Soakbuckwheatgroatsovernightin2cupsofwater.

Thenextmorning,drainandrinse.

Place buckwheat, dates, nondairymilk, vanilla, cinnamon, and chiaseeds in a food processor and blend until smooth. Add additionalnondairymilkifneededtoachieveacreamyconsistency.

Topwithnutsandfreshfruit.Leftovercerealmayberefrigerated; itwillkeepforseveraldays.

TIP:Buckwheat is rich in protein and fiber and has been shown to

lower cholesterol. Kasha is toasted buckwheat and has a strongerflavoranddarkercolor.

PER SERVING: CALORIES 305; PROTEIN 10g;CARBOHYDRATES61g;TOTALFAT5g;SATURATEDFAT0.7g;SODIUM10mg;FIBER8.9g;BETA-CAROTENE124mcg;VITAMINC 4mg; CALCIUM 56mg; IRON 2mg; FOLATE 26mcg;MAGNESIUM162mg;ZINC1.7mg;SELENIUM6.2mcg


SERVES4

1cupdryquinoa

2cupswater1mediumapple,coredanddiced½cuprawalmonds,chopped1cupfreshor thawedfrozenblueberries½cupraisinsorchopped,pitteddates

1teaspooncinnamon

½cupunsweetenedsoy,hemp,oralmondmilkPlacequinoaandwaterinasaucepan,bringtoaboil,cover,reduceheat,andsimmerfor15minutesoruntilquinoaisdoneandallthewaterisabsorbed.Fluffwithafork.

Addremainingingredientsandstirfor2–3minutes.

PER SERVING: CALORIES 332; PROTEIN 10g;CARBOHYDRATES 57g; TOTAL FAT 9.1g; SATURATED FAT0.8g; SODIUM 33mg; FIBER 7.8g; BETA-CAROTENE 30mcg;VITAMINC 4mg; CALCIUM 140mg; IRON 3mg; FOLATE 90mcg;MAGNESIUM129mg;ZINC1.8mg;SELENIUM4.1mcg

Berry“Yogurt”

SERVES2

2 cups fresh or frozen blueberries, blackberries, or strawberries ¾ cupunsweetenedsoy,almond,orhempmilk

2tablespoonschiaseeds4 regular dates or 2 medjool dates, pitted Add all ingredients to a high-poweredblenderandblenduntilsmooth.Chillbeforeserving.

Maybeservedwithfreshorthawedfrozenberries.



SERVES1

½cupunsweetenedvanillasoy,almond,orhempmilk2tablespoonswholechiaseeds

2tablespoonsold-fashionedoats½banana,sliced½cup freshblueberriesor frozen, thawedChia seedsarehigh inomega-3fatty acids and fiber. They also have unique gelling properties, whichmakethemperfectformakingpudding.

In a bowl, mix together nondairy milk, chia seeds, and oats. Letmixture sit for 10 minutes. (For an on-the-run breakfast, make thenight before and store in the refrigerator.) Stir in banana andblueberries. Add additional nondairy milk if desired to adjustconsistency.

PER SERVING: CALORIES 293; PROTEIN 10g;CARBOHYDRATES 46g; TOTAL FAT 9.7g; SATURATED FAT1.1g; SODIUM 67mg; FIBER 12.1g; BETA-CAROTENE 39mcg;VITAMINC7mg;CALCIUM166mg;IRON5.1mg;FOLATE39mcg;MAGNESIUM117mg;ZINC1.2mg;SELENIUM17.6mcg


SERVES1

1banana½cupsoy,hemp,oralmondmilk½cupblueberriesorotherberries¼cupwalnutpieces½tablespoongroundflaxseeds

Mashbananawiththemilkinacerealbowl.Addblueberries,walnutpieces,andgroundflaxseedsandenjoylikeacreamybowlofcereal.

TIP: Remember the four high-omega-3 seeds and nuts: flaxseeds,chiaandhempseeds,andwalnuts.



SERVES2

1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-addedchickpeas,drained

2bananas,sliced

Dividethechickpeasbetweentwocerealbowls.Placebananasontopofbeans.Refrigerateforabout5minutestochill.

Addberriesorotherfruitifdesired.



SERVES2

1cupchoppedgreen,red,oryellowbellpepper½cupchoppedonion1clovegarlic,chopped15ounces(1½cups)low-sodiumdicedtomatoes,drained*14 ounces extra firm tofu, drained and crumbled 1 cup firmly packedspinach

1teaspoongarlicpowder½teaspoonturmeric(willturntofuyellowlikeeggs)¼teaspoonredpepperflakesor⅛teaspoonchipotlepowder,ortotaste(optional)

*Choosetomatoproductspackedincartonsorglassratherthancans.ThesematerialsdonotcontainBPA.

Heat2–3tablespoonswaterinalargeskilletandwater-sautépeppers,onion,andgarlicuntiltender.Addremainingingredientsandcookforanother5minutes.

PER SERVING: CALORIES 247; PROTEIN 21g;CARBOHYDRATES 20g; TOTAL FAT 9.8g; SATURATED FAT1.3g; SODIUM 76mg; FIBER 6.2g; BETA-CAROTENE 2,182mcg;VITAMIN C 104mg; CALCIUM 398mg; IRON 4.9mg; FOLATE79mcg;MAGNESIUM42mg;ZINC0.6mg;SELENIUM1mcg


SERVES2

1largeheadbroccoli(floretsandstems)

1leek1mediumavocado,peeled,pitted,anddicedBlackpeppertotaste

Steam broccoli florets and stems and the leek in a steamer untileverythingissoftenoughtoblend.

Process broccoli, leek, and diced avocado in a blender or foodprocessoruntilcreamy.Seasonwithblackpepper.

PER SERVING: CALORIES 244; PROTEIN 11g;

CARBOHYDRATES 32g; TOTAL FAT 11.7g; SATURATED FAT1.6g; SODIUM115mg; FIBER 13.4g;BETA-CAROTENE 1,586mcg;VITAMIN C 282mg; CALCIUM 178mg; IRON 3.6mg; FOLATE281mcg;MAGNESIUM96mg;ZINC1.8mg;SELENIUM8.3mcg

SMOOTHIESANDBEVERAGES

Floodyourcellswithnutrients.

Smoothies are portable and require minimal timeandefforttomake.Theyareagreatchoiceforon-the-run breakfasts or too-busy-to-eat lunches.Andthere’s an added bonus: Blending fruits and raw,leafy vegetables makes it easier for the body toabsorb the beneficial phytochemicals inside eachplant’scells.

Keep a variety of frozen fruits and vegetableson hand so you are always ready to blend up arefreshingandhealthysmoothie.Frozenproduceispicked ripe and flash-frozen right on or near thefarm,so itsnutrientvalue iscomparable to thatoffresh. If you like your smoothie chilled, addingfrozen fruit or a handful of ice cubes will do thetrick.

Throw in a tablespoon of chia seeds, hempseeds, or flaxseeds to make your smoothie evenmore nutritious. Unsweetened, natural cocoapowder is also a nice addition. It provides all thebenefitsand flavorofdarkchocolate,with less fat

and no added sugar. Of all chocolate products,cocoa powder has the highest concentration offlavanols—unique phytonutrients that have beenshown to support healthy circulation and bloodflow. Because Dutch processing or alkalizingreduces these naturally occurring compounds,choose a natural, nonalkalized cocoa. Whenchoosing the greens, limit the amount of spinachyouusetolessthanone-thirdofyourrawvegetableintakebecause it ishigh inoxalic acid,whichcaninterferewithcalciumabsorption.

HotOatmealSmoothie

Go-ToGreenSmoothie

GreenLemonade




MargaritaCooler


HotOatmealSmoothie

SERVES1

½cupunsweetenedsoy,hemp,oralmondmilk

2tablespoonsold-fashionedoats1 cup strawberries, blueberries, or other fresh or frozen fruit ½ ouncewalnuts(7halves)

1tablespoonraisins

¼teaspooncinnamon½tablespoonofflaxseeds

Itdoesn’t takea lotof time togetyourdayoff toagoodstart.Addoatmealtoyoursmoothieandblendforafewextraminutestocreateawarmandsatisfyingbreakfast.

Addingredientstoahigh-poweredblender.Graduallyincreasespeedto high and run for 2–4minutes, just until themixture is warm. Ifblendingisnotwarmingsufficiently,microwaveforoneminute.

Go-ToGreenSmoothie

SERVES1

3cupschoppedkale½banana*1 cup fresh or frozen blueberries, strawberries, or cherries ¼ cuppomegranatejuiceorcarrotjuice½cupsoy,hemp,oralmondmilk1tablespoongroundflaxseedsorchiaseeds

*Freezetheotherhalfofthebananatouseforanothersmoothieorinoneofthehealthyicecreamrecipes.

Getyourcancer-fightingphytonutrientsfirstthinginthemorningwiththistrifectaofkale,seeds,andfruitpolyphenols,andthengolivelifeconfidently.

Blendallingredientsinahigh-poweredblender.

PER SERVING: CALORIES 334; PROTEIN 10g;CARBOHYDRATES 65g; TOTAL FAT 7.3g; SATURATED FAT0.7g;SODIUM188mg;FIBER13.2g;BETA-CAROTENE18,603mcg;VITAMIN C 250mg; CALCIUM 615mg; IRON 5.1mg; FOLATE97mcg;MAGNESIUM139mg;ZINC1.7mg;SELENIUM8mcg

GreenLemonade

SERVES2

1orange,peeledandseeded2lemons,juiced2–3dates,pitted1apple,peeledandcored1smallpiecefreshginger,peeled2–4leaveskale

1cupicecubes

You have to taste this lemonade to believe that the healthiestlemonadeintheworldcantasteoutofthisworld.

Blendallingredientsinahigh-poweredblender.

PERSERVING:CALORIES122;PROTEIN2g;CARBOHYDRATES31g; TOTAL FAT 0.6g; SATURATED FAT 0.1g; SODIUM 21mg;FIBER 4g; BETA-CAROTENE 3,345mcg; VITAMIN C 106mg;CALCIUM 91mg; IRON 0.9mg; FOLATE 45mcg; MAGNESIUM31mg;ZINC0.3mg;SELENIUM0.6mcg


SERVES1

8ouncesbabygreens1orange,peeledandseeded¼lemon,juiced

Babyrawgreensaresuperfoodswithahugeantioxidantcontent.Eatyourgreenseveryday.

Blendingredientsinahigh-poweredblenderuntilsmoothandcreamy.

PERSERVING:CALORIES119;PROTEIN6g;CARBOHYDRATES26g; TOTAL FAT 1.2g; SATURATED FAT 0.2g; SODIUM 57mg;FIBER 8.4g; BETA-CAROTENE 3,211mcg; VITAMIN C 112mg;CALCIUM 301mg; IRON 2.8mg; FOLATE 321mcg; MAGNESIUM86mg;ZINC1.5mg;SELENIUM0.6mcg


SERVES1

2cupsbabykale1tablespoonnatural,no-salt-addedpeanutbutter

1tablespoonnaturalcocoapowder

½ripefrozenbanana½–1cupsoy,hemp,oralmondmilk¼ teaspoon alcohol-free vanilla extract This smoothie makes a greatbreakfastforkidsofallages.

Blendallingredientsinablender.

Adjusttheamountofnondairymilktodesiredconsistency.Foraddedsweetness,add1–2pitteddates.

PER SERVING: CALORIES 285; PROTEIN 15g;CARBOHYDRATES 33g; TOTAL FAT 13.5g; SATURATED FAT2.7g; SODIUM 132mg; FIBER 7g; BETA-CAROTENE 7,862mcg;VITAMIN C 107mg; CALCIUM 437mg; IRON 3.9mg; FOLATE50mcg;MAGNESIUM135mg;ZINC2.3mg;SELENIUM3mcg


SERVES2

1cupkale2cupschoppedromainelettuce

2tablespoonsrawalmondbutter2tablespoonsnatural(nonalkalized)cocoapowder

1ripebanana

1cupsoy,hemp,oralmondmilk

1tablespoongroundflaxseeds

2medjooldatesor4regulardates,pittedThewholeisgreaterthanthesumof its parts—polyphenols from cocoa mixed with greens, seeds, and nutsmeans that brain-protective phytochemicals are being more efficientlyabsorbedandutilized.

Blendallingredientstogetherinahigh-poweredblenderuntilsmoothandcreamy.

PER SERVING: CALORIES 313; PROTEIN 11g;CARBOHYDRATES 46g; TOTAL FAT 13.7g; SATURATED FAT1.6g; SODIUM 68mg; FIBER 9.8g; BETA-CAROTENE 5,584mcg;VITAMIN C 47mg; CALCIUM 304mg; IRON 3.5mg; FOLATE

102mcg;MAGNESIUM152mg;ZINC2mg;SELENIUM3.1mcg

MargaritaCooler

SERVES4

3cupsgreenseedlessgrapes1lime,peeledandseedsremoved1orange,peeledandseedsremoved6ounceskale,largestemsremoved

Don’t let the mild taste of kale fool you. It is a powerhouse ofmicronutrients and phytochemicals with dramatic health benefits.Whynotenjoydrinksthatprotectyourbrainandmakeyousmarter,ratherthanunhealthfuldrinksthatcandamagethebrain?

Add ingredients to a high-powered blender and blend until smooth.Pouroverice.



SERVES2

2ouncespomegranatejuice1orange,juiced*1tablespoonbalsamicvinegarorotherflavoredvinegar1 teaspoon lemonjuice1cupseltzerwater

4icecubes

* If desired, you can substitute a peeled and seeded orange for the orangejuice.Blendtheorangewiththepomegranatejuice,vinegar,lemonjuice,andice.Pourintoglassesandstirintheseltzerwater.

Toasttogoodhealthwithanelegantdrinkforyourmostprestigiouseventorhavesomeasyouluxuriate in thebathtubor loungeon thebeach.

Combineingredientsandstir.

PER SERVING:CALORIES 48; PROTEIN 1g; CARBOHYDRATES11g; TOTAL FAT 0.2g; SODIUM 10mg; FIBER 0.2g; BETA-CAROTENE 20mcg; VITAMIN C 32mg; CALCIUM 16mg; IRON0.2mg; FOLATE 26mcg; MAGNESIUM 11mg; ZINC 0.1mg;SELENIUM0.2mcg

SALADDRESSINGS

Makesaladthemaindish.It’sthesecrettosuccessfulweightcontrolandalong,

healthylife.

Instead of using low-nutrient, refined oils in yoursaladdressings,userealfoodssuchasalmondsandother nuts, sesame or other seeds, and avocado asthe fat sources. Oils, even if they aremonounsaturated,likeoliveoil,arenothealthful—they are low in nutrients and contain 120 caloriespertablespoon,whichmakethemfattening.

Nut-and seed-based saladdressings ensure thatwe get the “good” fats we need, along with theirantioxidants, phytochemicals, and other health-supporting benefits. The fat from nuts and seeds,when eaten with vegetables, increases thephytochemicalabsorptionfromthoseveggies.

Use unsalted, rawnuts and seeds.Commercialroastingcanaltertheirbeneficialfats.Ifyouwouldliketolightlytoastyourrawnutsorseeds,arrangetheminasinglelayerinashallowroastingpanina300°F oven and roast 5–10 minutes, stirring androtating occasionally until they are very lightly

browned. Sesame seeds can be toasted on thestovetop in an ungreased skillet for 2–3 minutes,stirringfrequently.

GingerAlmondDressing



CreamyLemonDressing



SimpleVinaigrette




GingerAlmondDressing

SERVES3

½cuprawalmondsor¼cuprawalmondbutter

2tablespoonsunhulledsesameseeds½cupunsweetenedsoy,hemp,oralmondmilk

2tablespoonsricevinegar

3regulardatesor1½medjooldates,pitted1smallclovegarlic,chopped½-inch piece fresh ginger, peeled and chopped Blend all ingredientstogetherinahigh-poweredblenderuntilcreamy.Addmorenondairymilkifathinnerdressingisdesired.

PERSERVING:CALORIES217;PROTEIN7g;CARBOHYDRATES13g; TOTAL FAT 16.7g; SATURATED FAT 1.6g; SODIUM 18mg;FIBER3.8g;BETA-CAROTENE1mcg;VITAMINC1mg;CALCIUM148mg; IRON 1.2mg; FOLATE 22mcg; MAGNESIUM 76mg; ZINC1.3mg;SELENIUM1mcg


SERVES1

2tablespoonswater1tablespoonplus1teaspoonbalsamicvinegar

1tablespoonrawalmondbutter

¼teaspoononionpowder¼teaspoongarlicpowder⅛teaspoondriedoregano⅛teaspoondriedbasil

Whisk water, vinegar, and almond butter together until mixture issmoothandalmondbutterisevenlydispersed.

Mixinremainingingredients.

PERSERVING:CALORIES127;PROTEIN4g;CARBOHYDRATES9g; TOTAL FAT 8.9g; SATURATED FAT 0.7g; SODIUM 10mg;FIBER2g;BETA-CAROTENE3mcg;CALCIUM74mg;IRON1.1mg;FOLATE 10mcg; MAGNESIUM 51mg; ZINC 0.6mg; SELENIUM0.7mcg


SERVES2

2bananas2tablespoonswalnuts

2tablespoonsraisins¼cup fruit-flavoredvinegarToss thisdressingwithmixedgreens, createakalesalad,oruseitasadipforfreshfruit.

Blend all ingredients in a high-powered blender or food processoruntilsmoothandcreamy.

PERSERVING:CALORIES163;PROTEIN2g;CARBOHYDRATES35g;TOTALFAT3g;SATURATEDFAT0.4g;SODIUM3mg;FIBER3.7g; BETA-CAROTENE 31mcg; VITAMIN C 11mg; CALCIUM16mg; IRON 0.6mg; FOLATE 28mcg; MAGNESIUM 41mg; ZINC0.3mg;SELENIUM1.6mcg

CreamyLemonDressing

SERVES6

1cupunsweetenedsoy,hemp,oralmondmilk½cuprawcashews½cuppecans1largelemon,juiced

2teaspoonslow-sodiummustard2clovesgarlic,minced½cup flavoredorbalsamic vinegarPut all ingredients in ahigh-poweredblenderandblenduntilverysmooth.

PERSERVING:CALORIES151;PROTEIN6g;CARBOHYDRATES10g; TOTAL FAT 10.8g; SATURATED FAT 1.9g; SODIUM 39mg;FIBER1.4g;BETA-CAROTENE1mcg;VITAMINC8mg;CALCIUM67mg; IRON 1.9mg; FOLATE 7mcg; MAGNESIUM 76mg; ZINC1.5mg;SELENIUM5.3mcg


SERVES4

2oranges,peeledandseeded¼cupricevinegar¼ cup natural, no-salt-added peanut butter, or lightly roasted peanuts 1teaspoonBraggLiquidAminosorlow-sodiumsoysauce¼-inchpiecefreshginger,peeled¼clovegarlic

Blendallingredientsinahigh-poweredblenderuntilsmooth.


SERVES4

2ripeavocados,peeled,pitted,andchopped

2tablespoonsunfortifiednutritionalyeast¼cupunsweetenedsoy,hemp,oralmondmilk2–3smallshallots,ortotaste¼cupwhitewinevinegar

The healthy fat in avocados helps you absorbmore of the nutrientsfromthevegetablesinyoursalad.

Blend all ingredients in a high-powered blender until smooth andcreamy.Youcanmodifytheamountsofshallotsandnondairymilktoadjusttasteandconsistency.

TIP: Unlikemost fruits, avocados start to ripen only after they arepicked. Unripe, firm, and green fruit can take four to five days toripen.Aripeavocadoyieldstogentlepressurebutisstillfirm.Ifyouravocadoisripebeforeyouarereadytoeatit,youcanrefrigerateittoslowdowntheripeningprocess.


SimpleVinaigrette

SERVES8(1½cups)

½cupflavoredvinegar,suchaspassionfruitorbloodorangevinegar

1cupwater2teaspoonsarrowrootpowder,dissolvedinanadditional¼cupcoldwater

Bringthevinegarandthecupofwatertoaboilinasmallsaucepan.Onceboiling,whiskinthearrowroot–coldwatermixtureandletboilfor2minutes,butnolonger,whiskingoccasionally.

Removefromtheheatandletcooltoroomtemperature.

Refrigerateuntilreadytouse.

PER SERVING: CALORIES 6; PROTEIN 0g; CARBOHYDRATES1g; TOTAL FAT 0g; SATURATEDFAT 0g; SODIUM 2mg; FIBER0g; BETA-CAROTENE 0mcg; VITAMIN C 0mg; CALCIUM 2mg;IRON 0mg; FOLATE 0mcg; MAGNESIUM 1mg; ZINC 0mg;SELENIUM0mcg


SERVES8

½cuprawalmonds,soakedovernightinwater½poundfreshorganicstrawberries,hulled(orthawedfrozenstrawberries)2tablespoonsbalsamicvinegar

1teaspoonalmondextract(Add1tablespoonraisinsifstrawberriesarenotverysweet)

Drainthealmonds,reservingthesoakingliquid.

Blendallingredientsinahigh-poweredblenderuntilcreamy,addingsome of the soaking liquid to facilitate blending, until desiredconsistencyisreached.

PER SERVING:CALORIES 66; PROTEIN 2g; CARBOHYDRATES5g; TOTAL FAT 4.4g; SATURATED FAT 0.3g; SODIUM 2mg;FIBER 1.7g; BETA-CAROTENE 8mcg; VITAMIN C 12mg;CALCIUM29mg;IRON0.6mg;FOLATE9mcg;MAGNESIUM28mg;ZINC0.3mg;SELENIUM0.4mcg


SERVES4

1cupleftovervegetablesoup½ cup raw cashews and/or pecans 2 tablespoons spicy pecan vinegar orotherflavoredvinegar

2tablespoonsunfortifiednutritionalyeast

Blendallingredientsinablender.

PERSERVING:CALORIES187;PROTEIN6g;CARBOHYDRATES26g; TOTAL FAT 9g; SATURATED FAT 1.2g; SODIUM 18mg;FIBER 2.1g; BETA-CAROTENE 83mcg; VITAMIN C 11mg;CALCIUM 26mg; IRON 1.5mg; FOLATE 11mcg; MAGNESIUM48mg;ZINC1.7mg;SELENIUM2.7mcg


SERVES5

1 cup raw cashews, soaked in water for 2 hours, then drained 3 regulardatesor1½medjooldates,pitted2clovesgarlic

2tablespoonsapplecidervinegar½lemon,juiced

Trythisyummyspreadonbeanburgersorveggiewraps,orassaladdressingordip.

Looking for something even quicker and easier? Nuttynaise Spreadand Dressing, a nut-and seed-based mayonnaise substitute, isavailableatwww.drfuhrman.com/shop.

Blendallingredientstogetherinahigh-poweredblenderuntilcreamy.

PERSERVING:CALORIES160;PROTEIN5g;CARBOHYDRATES12g; TOTAL FAT 11.4g; SATURATED FAT 2g; SODIUM 4mg;FIBER 1.2g; VITAMIN C 2mg; CALCIUM 14mg; IRON 1.8mg;FOLATE 8mcg; MAGNESIUM 79mg; ZINC 1.5mg; SELENIUM5.5mcg

SALADS

Whenitcomestosalads,thinkbig!

TheStandardAmericanDiet (SAD)consistsof54percent processed foods and 32 percent animalproducts.Itcontainsonlyasmallamountofgreens,mushrooms,onions,seeds,colorfulvegetables,andfruits. This leads to overall deficiencies inmicronutrients, especially the antioxidants andphytochemicals necessary for normal health,cellularrepair,andimmunesystemfunction.

Makesaladyourmaindish.Enjoy largesaladscomposed of a variety of greens and othervegetables, including tomatoes, sliced onion,shreddedcabbage,and lightlysautéedmushrooms.(As a safety precaution, I recommend cookingmushrooms because it significantly reducespotentially harmful compounds that are found inrawmushrooms.)Experimentwithlotsofdifferentingredientsanddressings.Theseeasyrecipesoffersome creative combinations that work for manydifferentoccasions.

BalsamicTomatoandAsparagusSalad




Old-FashionedGrainandMushroomSalad

GreenBeanSaladwithLemonBasilVinaigrette




SweetPotatoSalad

Tex-MexSalad

FruitySalads





SERVES4

1 ½ cups cooked or 1 (15-ounce) can no-salt-added or low-sodium blackbeans,drainedandrinsed3plumtomatoes,diced¾cupthawedfrozencorn¼cupdicedredbellpepper¼cupdicedredonion

2tablespoonschoppedcilantro½jalapeñopepper,dicedandseeded

2tablespoonsredwinevinegar

½lime,juiced¼teaspoongroundcumin

2avocados

Avocadohalvesmakecreativeand tasty servingbowls for this zestyblackbeansalad.

Mixallingredientsexceptavocadosandrefrigeratefor1hour.

Cut the avocados in half and remove the pits. Scoop out about 2tablespoons of avocado from each half andmix into salad. Fill theavocadobasketswiththesalad.

PERSERVING:CALORIES243;PROTEIN9g;CARBOHYDRATES30g; TOTAL FAT 11.3g; SATURATED FAT 1.6g; SODIUM 15mg;FIBER 12g; BETA-CAROTENE 435mcg; VITAMIN C 30mg;CALCIUM 37mg; IRON 2.2mg; FOLATE 184mcg; MAGNESIUM84mg;ZINC1.5mg;SELENIUM1.3mcg


SERVES6

2 large heads broccoli, florets cut to bite size ¼ cup plus 2 tablespoonsraisins,divided¼cuprawsunflowerseeds¼cupchoppedonion¾cuppomegranatejuice½cuprawcashewbutter

This super simple salad is ready in minutes and stores well in therefrigerator.It’sperfectforlunchoraquickdinnersidedish.

Combinebroccoli,¼cupraisins,sunflowerseeds,andonioninlargebowl.

For dressing, combine pomegranate juice, remaining 2 tablespoonsraisins,andcashewbutter inahigh-poweredblenderandblenduntilsmooth,butnottoothin.

Pour dressing over broccoli mixture and stir all together. Chill andserve.

PER SERVING: CALORIES 275; PROTEIN 11g;CARBOHYDRATES 32g; TOTAL FAT 14.4g; SATURATED FAT2.5g; SODIUM 75mg; FIBER 6.7g; BETA-CAROTENE 733mcg;VITAMIN C 182mg; CALCIUM 118mg; IRON 3.1mg; FOLATE165mcg;MAGNESIUM122mg;ZINC2.3mg;SELENIUM10.8mcg


SERVES2

8mediumcarrots,shredded*½cupraisins

4tablespoonsfreshlysqueezedorangejuice¼teaspooncinnamon,ortotaste

*Tosavetime,useafoodprocessortoshredthecarrots.

Combinecarrotsandraisins.

Addorangejuiceandcinnamonandmixallingredientstogether.



SERVES2

1bunchkale, toughstemsandcenterribsremoved1avocado,peeledandchopped2tablespoonslemonjuice1tablespoonwhitebalsamicvinegar

1cupthinlyslicedredcabbage1largeapple,coredandchopped2tablespoonsraisinsorunsweetened,unsulfureddriedcherries½mediumredonion,minced

Roll up each kale leaf and slice thinly. Place in a bowl alongwithavocado,lemonjuice,andvinegar.

Usingyourhands,massagetheavocado,lemonjuice,andvinegarintothekaleleavesuntilthekalestartstosoftenandwiltandeachleafiscoated,about2–3minutes.

Mixinredcabbage,apple,driedfruit,andonion.

PERSERVING:CALORIES317;PROTEIN8g;CARBOHYDRATES53g; TOTAL FAT 12g; SATURATED FAT 1.7g; SODIUM 92mg;FIBER 12.4g; BETA-CAROTENE 15,840mcg; VITAMIN C 244mg;CALCIUM 270mg; IRON 3.9mg; FOLATE 130mcg; MAGNESIUM94mg;ZINC1.4mg;SELENIUM2.2mcg


SERVES4

Forthesalad1cupdrybrownorgreenlentils,rinsed4cupswater1headromaine lettuce, chopped1headred leaf lettuce, chopped½smallredonion,finelychopped2cupsripechoppedpeach,nectarine,ormango

Forthedressing

½cupfreshlysqueezedorangejuice2tablespoonsbalsamicvinegar¼cuprawalmonds¼cupraisins1clovegarlic

Adding lentilsandotherbeans tosalads isgenius.Thebodydigeststhemslowly,whichstabilizesbloodsugar levelsandreduceshungerandfoodcravings.

Bringlentilsandwatertoaboil,cover,reduceheat,andsimmeruntillentils are tender but not mushy, about 20–25 minutes, stirringoccasionally.Drain.

Inalargemixingbowl,tosstogetherthelettuce,redonion,fruit,andlentils.

To make dressing, blend remaining ingredients in a high-poweredblenderuntilsmoothandcreamy.

Tosssaladwithdesiredamountofdressing.

PER SERVING: CALORIES 326; PROTEIN 18g;CARBOHYDRATES 58g; TOTAL FAT 4.3g; SATURATED FAT0.4g; SODIUM51mg; FIBER 21.1g;BETA-CAROTENE 11,772mcg;VITAMIN C 27mg; CALCIUM 203mg; IRON 6.8mg; FOLATE457mcg;MAGNESIUM122mg;ZINC3.2mg;SELENIUM6.1mcg


SERVES2

1½cupscookedor1(15-ounce)canlow-sodiumorno-salt-addedcannellinibeansorotherwhitebeans,drained½smallredonion,chopped1tomato,chopped½cupchoppedparsley

1tablespoonbalsamicvinegar1teaspoonno-saltseasoningblend,adjustedtotasteMixalltheingredientsinabowl.

Servecoldasasaladorheatinthemicrowaveforawarmentrée.


SweetPotatoSalad

SERVES6

6mediumsweetpotatoes,peeledandcutinto1-inchpieces¼cupbalsamicvinegar½cupwater¼cupwalnuts¼cupraisins1teaspoonDijonmustard

1clovegarlic½medium red onion, finely chopped 1 red bell pepper, finely chopped 1bunchwatercress,largestemsremovedBlackpeppertotaste

Sweet potatoes and watercress make an unusual but winningcombinationinthisdifferentanddelicioussalad.Watercressisoneofthemostnutrient-densegreenvegetables.

Addpotatoestoalargepotofcoldwater.Bringtoaboilovermediumheatandcookuntilthepotatoesaretenderbutnotmushy,about8–12minutes.Drain.

Meanwhile, to prepare dressing, combine vinegar, water, walnuts,raisins, mustard, and garlic in a high-powered blender. Blend untilsmooth.

Place potatoes in a large bowl along with onion, red pepper, andwatercress. Add desired amount of dressing and toss to combine.Seasonwithblackpepper.Servewarmorcold.

TIP: A nutrient-dense, plant-rich diet is effective for long-termweight control because you feel full and satisfied, even whenconsumingfewercalories.


Tex-MexSalad

SERVES2

Forthedressing1ripeavocado,peeledandpitremoved½lime,juiced1smallclovegarlic,chopped1tablespoonunfortifiednutritionalyeastPinchofcayennepepper,ormoretotaste

Forthesalad

6cupsromainelettuce,chopped4cupsmixedbabygreens1cupcookedblackbeans1cupthawedfrozencornkernels1mediumtomato,chopped¼cupchoppedredonion

Place dressing ingredients in a blender or food processor and blenduntilsmooth.

Combine salad ingredients in a large bowl and toss with desiredamountofdressing.

PER SERVING: CALORIES 380; PROTEIN 17g;CARBOHYDRATES 59g; TOTAL FAT 12.5g; SATURATED FAT1.8g; SODIUM41mg; FIBER 20.2g;BETA-CAROTENE 10,236mcg;

VITAMIN C 35mg; CALCIUM 121mg; IRON 5.3mg; FOLATE427mcg;MAGNESIUM148mg;ZINC3.4mg;SELENIUM3.7mcg


SERVES2

Forthedressing¼cuprawalmonds2oranges,juiced2teaspoonsbalsamicvinegar6largechunksfreshpineapple

Forthesalad

4–6leavescurlygreenkale,finelychopped1apple,choppedintochunks1cupredgrapes,wholeorsliced1cupfreshmango,inchunks

This yummy dressing works well with any combination of leafygreens.

Combine the dressing ingredients in a high-powered blender. Tossdesiredamountofdressingwiththesaladingredients.

Refrigerateleftoverdressingforanotheruse.

PER SERVING: CALORIES 397; PROTEIN 11g;CARBOHYDRATES74g;TOTALFAT11.3g;SATURATEDFAT1g;SODIUM 67mg; FIBER 9.9g; BETA-CAROTENE 12,995mcg;VITAMIN C 268mg; CALCIUM 265mg; IRON 3.8mg; FOLATE

121mcg;MAGNESIUM130mg;ZINC1.4mg;SELENIUM2.5mcg


SERVES2

1banana½cupunsweetenedsoy,hemp,oralmondmilk

1tablespoonrawalmondbutter

2cupsfreshorthawedfrozenblueberries*

4cupsshreddedromainelettuce

*Youcanusestrawberries,raspberries,orblackberries,too.

Blend banana, nondairymilk, and almond butter in a high-poweredblenderuntilsmooth.

Tossshreddedlettucewiththealmondsauceandtopwithberries.


SERVES2

1smalltartapple,quartered1smallorange,peeledandseeded1lemon,peeledandseeded6ouncesromainelettuce(about3cupschopped)1ouncespinach(about1cupchopped)5ouncesgreencabbage(about2cupschopped)3ouncesbroccoli(about1cupflorets)1ouncecarrots(about½carrot,chopped)

1ouncewalnuts

Noneedforasaladdressing—the ingredients in thismicro-choppedsaladcombinetoprovideanicelybalancedtextureandflavor.

Place the apple, orange, and lemon in the bottom of a 14-cup foodprocessor, and then add small pieces of lettuce, spinach, cabbage,broccoli,andcarrots.Put thenutson top.Chopcoarselywith theS-shapedmetalchoppingblade.

PERSERVING:CALORIES238;PROTEIN7g;CARBOHYDRATES38g; TOTAL FAT 10.2g; SATURATED FAT 1g; SODIUM 57mg;FIBER 10.9g; BETA-CAROTENE 6,688mcg; VITAMIN C 133mg;CALCIUM 152mg; IRON 2.7mg; FOLATE 247mcg; MAGNESIUM79mg;ZINC1.2mg;SELENIUM2.6mcg

DIPS,CHIPS,ANDACCOMPANIMENTS

Tochangethingsup,beginyourmealwithahealthfulbeandiporsalsaanda

varietyofcolorfulrawvegetables.

Starting your meal with veggies and dip is a funalternative tohavinga salad.Dipsmake it easy toeat lots of raw vegetables, which will fill you upand prevent overeating. Tomatoes, zucchini,cucumber,carrotsticks,snowpeapods, rawstringbeans, raw broccoli, and raw cauliflower all tastegreatwithadeliciousdip.

Dips alsomake easy and delicious fillings forwraps or pitas when combined with shreddedlettuce, chopped tomato, and sliced red onion andavocado.

Youdon’tneedtofeelguiltyaboutservingandenjoying Crispy Kale Chips or Italian ChickpeaPopcorn.Theyarefestivesidedishesforkidsofallages.Pairthemwithabeanburgeroraheartybowlofsoup,orsprinklethemonyoursalads.

Back-to-BasicsGuacamole

PerfectPesto


SuperSimpleHummus

Nutri-tella

QuickBabaGanoush

CrispyKaleChips


Back-to-BasicsGuacamole

SERVES4

2ripeavocados,peeledandpitted½cupfinelychoppedonion1smalltomato,chopped1clovegarlic,diced¼cupmincedfreshcilantro

2tablespoonsfreshlimejuice¼teaspoongroundcumin¼teaspoonfreshlygroundblackpepperUsingafork,mashtheavocadosinasmallbowl.Addtheremainingingredientsandstirwell.


PerfectPesto

SERVES6

⅔cupwalnutsorrawalmonds⅔cuppinenuts1cupfreshbasilleaves,packed⅔cupfreshparsley,cilantro,orarugulaleaves,packed3clovesgarlic1teaspoonBraggLiquidAminos

2tablespoonslemonjuice½cupchoppedtomato

Use this tasty pesto as a dip for raw veggies or as a topping forcookedvegetablesorbeanpasta.Store leftovers in the refrigerator;theywillkeepforseveraldays.

In a food processor or blender, pulse walnuts and pine nuts untilcoarsely chopped. Add remaining ingredients and pulse until allingredientsarechoppedandwellcombined.

PERSERVING:CALORIES185;PROTEIN5g;CARBOHYDRATES6g; TOTAL FAT 15.8g; SATURATED FAT 1.2g; CHOLESTEROL0.1mg; SODIUM 86mg; FIBER 2.5g; BETA-CAROTENE 629mcg;VITAMINC 15mg; CALCIUM 53mg; IRON 2mg; FOLATE 26mcg;MAGNESIUM78mg;ZINC1.5mg;SELENIUM0.6mcg


SERVES6(4CUPS)

1½ cups cooked or 1 (15-ounce) can low-sodiumor no-salt-addedkidneybeans,drained4plumtomatoes,chopped¼cupchoppedredonion½redorgreenbellpepper,chopped¼cupno-salt-addedtomatopaste*¼cuprawalmondbutter

2tablespoonsbalsamicvinegar½teaspoonchilipowder,ortotaste½teaspoondriedoregano6(100%wholegrain)pitas

*Lookfortomatopastepackagedinnon-BPA-containingglassjars.

Place all ingredients exceptpitas in abowl andmix togetherwith afork.

Tomakebakedpitachips,preheatovento300°F.Separatethelayersof thepitapocketsandcut into triangles.Arrangeonabakingsheetandbake10minutesoruntilslightlycrisp.

Servewithbakedpitachipsandrawveggies.

PERSERVING:CALORIES148;PROTEIN7g;CARBOHYDRATES18g; TOTAL FAT 6.2g; SATURATED FAT 0.5g; SODIUM 16mg;FIBER 5.8g; BETA-CAROTENE 480mcg; VITAMIN C 22mg;CALCIUM 63mg; IRON 2.3mg; FOLATE 77mcg; MAGNESIUM

61mg;ZINC1mg;SELENIUM1.5mcg

SuperSimpleHummus

SERVES4

1 ½ cups cooked or 1 (15-ounce) can no-salt-added or low-sodiumchickpeas,drained2tablespoonslemonjuice

3tablespoonsunhulledsesameseeds1clovegarlic,minced½teaspoongroundcumin

Blend all ingredients in a high-powered blender or food processor.Add1–2tablespoonswaterifneededtoadjustconsistency.

Canberefrigeratedinanairtightcontainerforupto4days.

PERSERVING:CALORIES130;PROTEIN6g;CARBOHYDRATES19g; TOTAL FAT 3.9g; SATURATED FAT 0.5g; SODIUM 5mg;FIBER 5.3g; BETA-CAROTENE 12mcg; VITAMIN C 4mg;CALCIUM 78mg; IRON 2.6mg; FOLATE 112mcg; MAGNESIUM47mg;ZINC1.3mg;SELENIUM4mcg

Nutri-tella

SERVES8

1cuprawhazelnuts2–3medjooldatesor4–6regulardates,pitted2½tablespoonsnaturalcocoapowder1tablespoongroundchiaseeds


½cupcoconutwaterormoreasneededtofacilitateblending

No need to feel guilty about indulging in this delicious chocolatehazelnut spread. Spread it on apples, bananas, or romaine lettuceleaves.

Pulse the hazelnuts in a food processor until the consistency ofhazelnutmeal.

Transfer the processed nuts to a high-powered blender and add thedates, cocoa powder, ground chia seeds, vanilla, and just enoughcoconutwater so that themixturemoves.Blend at high speed untilsmoothandfluffy.

Refrigerateforseveralhourstothicken.

PERSERVING:CALORIES134;PROTEIN3g;CARBOHYDRATES

9g; TOTAL FAT 10.7g; SATURATED FAT 0.9g; SODIUM 16mg;FIBER3g;BETA-CAROTENE7mcg;VITAMINC 1mg;CALCIUM33mg; IRON 1.2mg; FOLATE 21mcg; MAGNESIUM 45mg; ZINC0.6mg;SELENIUM1.1mcg

QuickBabaGanoush

SERVES4

1(1½-pound)eggplant2clovesgarlic,chopped

2tablespoonsfreshlemonjuice1tablespoontahiniorunhulledsesameseeds

1tablespoonchoppedflatleafparsley

Babaganoush isaMiddleEastern spreadanddip that is similar tohummus, but it ismadewith eggplant insteadof chickpeas. Serve itwithrawvegetablesorspreaditonaveggiewrap.

Preheat oven to 400°F. Prick eggplant with a fork and place on acookiesheet.Bake50minutes,oruntilsoft,turningoccasionally.

Let eggplant cool to touch. Peel. Put all ingredients in the foodprocessorandpureeuntilsmooth.Chillbeforeserving.

PER SERVING:CALORIES 66; PROTEIN 3g; CARBOHYDRATES12g; TOTAL FAT 2.2g; SATURATED FAT 0.3g; SODIUM 7mg;FIBER 6.2g; BETA-CAROTENE 75mcg; VITAMIN C 8mg;CALCIUM 36mg; IRON 0.6mg; FOLATE 44mcg; MAGNESIUM29mg;ZINC0.5mg;SELENIUM0.7mcg

CrispyKaleChips

SERVES6

3buncheskale,toughstemsandcenterribsremoved½cuprawcashewsoralmonds⅓cupwaterorsoy,hemp,oralmondmilk.

Creativeflavoroptions1 tablespoon balsamic vinegar, apple cider vinegar, or lemon juice 2tablespoonsunfortifiednutritionalyeast1teaspoongarlicpowder1teaspoononionpowder1teaspoonVegiZestorMatoZest,Mrs.Dashseasoningblend,orotherno-saltseasoningblend1teaspoonchilipowder¼teaspoonblackpepper

Preheatovento225°Forlowestsettingavailable.

Tearkaleintouniform,chip-sizepieces.

Mix a dressing by blending raw cashews or almondswithwater ornondairymilkandyourchoiceof(oracombinationof)flavoroptions.Adjustseasoningamountstoyourtaste.

Using sparingly, hand massage dressing into the kale. Then spreadkaleevenlyonanonstickbakingsheet.

Bake 50 minutes or until crispy and dry, tossing occasionally topreventburning.

If using a lower temperature, or a dehydrator, cooking for a longertimeisnecessary:8–10hoursforatemperatureof125°F.

TIP:Thehumanbodywasdesignedtogetitsoptimallevelofsodiumfromanaturaldietofunsaltedfoods.MostAmericansconsumeaboutsix timesmoresodiumthan theyneed.Thehighbloodpressure thatresults from a lifetime of salt exposure is amajor cause of the 1.5millionheartattackseachyear.

PERSERVING:CALORIES115;PROTEIN6g;CARBOHYDRATES10g; TOTAL FAT 6.6g; SATURATED FAT 0.6g; SODIUM 40mg;FIBER 3.2g; BETA-CAROTENE 4,495mcg; VITAMIN C 59mg;CALCIUM 114mg; IRON 1.6mg; FOLATE 25mcg; MAGNESIUM55mg;ZINC1.2mg;SELENIUM1mcg


SERVES6

1 ½ cups cooked or 1 (15-ounce) can no-salt-added or low-sodiumchickpeas,drainedandrinsed1teaspoongroundcumin1teaspoongarlicpowder

1teaspoonoreganoPinchofcayennepepper,ortotaste

1teaspoonoliveoil

Thesecrunchychickpeasaregreatbythemselves,oryoucanalsousethemtotopsoupsorsalads.

Preheatovento350°F.

Mixchickpeaswithremainingingredients.

Spread on a baking sheet and bake 40–45 minutes or until crispy,stirringoccasionally.

PER SERVING:CALORIES 67; PROTEIN 4g; CARBOHYDRATES11g; TOTAL FAT 1.1g; SATURATED FAT 0.1g; SODIUM 3mg;FIBER3.1g;BETA-CAROTENE7mcg;VITAMINC1mg;CALCIUM20mg; IRON 1.2mg; FOLATE 71mcg; MAGNESIUM 20mg; ZINC0.6mg;SELENIUM1.5mcg

SOUPSANDSTEWS

Whenmadewithhealthfulingredients,soupistheidealone-potmeal.

SoupsareanimportantpartofmyNutritariandiet.It is easy to combine a variety of green leafyvegetables, mushrooms, onions, beans, and otherhealthyingredientsallinonepot.Whenvegetablesare simmered together in a soup, all the nutrientsare retained in the liquid, and the gentle heatpreventsnutrientloss.

Getinthehabitofmakingapotofsouponceortwice aweek. There is a soup for every taste andpreference. Don’t be afraid to switch aroundvegetables or substitute different types of beans.Adjust spices and herbs to your taste or addadditionalseasoningsifyoulike.

I often blend nuts intomy soups to provide arich flavorandcreamy texture.Youcanchoose toblendtheentiresoup,orjustaportionifyoupreferachunkytexture.Peoplewithnutallergiescanjustblendthesoupwithoutaddinganynuts.

Soupsalsomakegreatleftoversforlunch,orforthosenightswhenyouaretoobusytocook.

BuenasNochesBlackBeanSoup



EasySplitPeaStew












Two-BeanChili

BuenasNochesBlackBeanSoup

SERVES6

1largeonion,chopped2cupschoppedcelery

2cupschoppedcarrots4clovesgarlic,chopped1tablespoongroundcumin

2teaspoonschilipowder

¼teaspoonblackpepper

6cupswater

1 tablespoonVegiZest or otherno-salt seasoning, adjusted to taste 6 cupscooked or 4 (15-ounce) cans low-sodium or no-salt-added black beans,divided1(16-ounce)jarmildpicantesauceorsalsa,no-salt-addedor low-sodium*

2cupsthawedfrozencorn1½cupsdicedtomatoes

*salt-freeTex-MexSalsaisavailableatwww.drfuhrman.com/shop.

Inalargesouppot,combineonion,celery,carrots,garlic,cumin,chili

powder,blackpepper,water,VegiZest,and3cupsbeans.Bringtoaboil,reduceheat,andsimmerfor15minutes.

Place remaining 3 cups beans and the picante sauce or salsa in ablenderorfoodprocessor.Blendonhighspeeduntilsmooth.Stirintosoupmixturealongwithcornandtomatoes.

Simmerforanadditional15minutes.



SERVES6

3–4largesweetonions,chopped2clovesgarlic,chopped

4cupscarrotjuice4cupslow-sodiumorno-salt-addedvegetablebroth1poundredlentils

5ouncesbabykaleorspinach

2tablespoonsfreshlemonjuice,ortotaste¼cupchoppedparsley

Heat2–3tablespoonswaterinasouppotandwater-sautéonionsandgarlicuntiltender.Addcarrotjuice,vegetablebroth,andlentils.Bringto a boil, lowerheat, and simmer, covered, until the lentils are soft,about50–60minutes.

Stirinbabykaleorspinachandheatuntilwilted.

Addlemonjuiceandchoppedparsley.

PER SERVING: CALORIES 394; PROTEIN 23g;CARBOHYDRATES 74g; TOTAL FAT 1.3g; SATURATED FAT0.2g;SODIUM215mg;FIBER26.6g;BETA-CAROTENE16,961mcg;VITAMIN C 58mg; CALCIUM 156mg; IRON 7.5mg; FOLATE399mcg;MAGNESIUM134mg;ZINC4.2mg;SELENIUM8.1mcg


SERVES6

1onion,chopped2clovesgarlic,chopped5 cups low-sodium or no-salt-added vegetable broth or carrot juice 4turnips,peeledandchopped1bunchkale, tough stemsremoved, chopped4bunchesbroccoli, coarselychopped

1cupwater½cuprawcashews

Turnips,anoften-overlookedcruciferousvegetable,provideaheartyconsistencyandslightlypepperyflavor.

Heat2–3tablespoonswater inasouppotandwater-sautéonionandgarlicuntilsoftened.

Addvegetablebrothorcarrotjuice,turnips,kale,broccoli,andwater.Bringtoaboil,reduceheat,andsimmeruntil turnipsandvegetablesaretender,about20–25minutes.

Blend half the soup with the cashews, return mixture to pot, andreheat.

TIP: Eating large volumes of healthy food is what makes the

Nutritarianprogramsoeffectiveforlosingweightandpreventingandreversing disease. By eating so much of the “good stuff,” you willnaturallydesire less low-nutrientfood.Asaconsequenceofeatingahigh-nutrient diet and getting fueled with antioxidants andphytochemicals,yougraduallyandnaturallyoptimizeyourhealthandloseyourdesiretoovereat.

PER SERVING: CALORIES 339; PROTEIN 19g;CARBOHYDRATES 61g; TOTAL FAT 7.2g; SATURATED FAT1.2g; SODIUM 348mg; FIBER 16g; BETA-CAROTENE 22,113mcg;VITAMIN C 468mg; CALCIUM 328mg; IRON 5.7mg; FOLATE319mcg;MAGNESIUM175mg;ZINC3.2mg;SELENIUM15.8mcg

EasySplitPeaStew

SERVES6

1pounddrysplitpeas,rinsed8cupslow-sodiumorno-salt-addedvegetablebroth

1bayleaf½teaspoondriedthyme

1teaspoondriedcumin

1mediumonion,chopped4stalkscelery,thinlysliced3mediumcarrots,chopped

1cupchoppedmushrooms

2clovesgarlic,minced

4cupspackedbabyspinach2 tablespoons dry sherry or sherry vinegar In a large soup pot, combinesplitpeas,broth,bayleaf,thyme,andcumin.Bringtoboiling,reduceheat,andsimmer,covered,for45minutes,stirringoccasionally.

Stir in onion, celery, carrots, mushrooms, and garlic. Return toboiling,reduceheat,andsimmer,covered,for20–25minutesmore,oruntilvegetablesaretender.

Stirinbabyspinachandcookuntilwilted.

Discardbayleaf.

Stirinsherry.

TIP:Onions andmushrooms addgreat flavor to all kinds of dishesand also have well-documented anticancer and immunity-buildingproperties.

PER SERVING: CALORIES 286; PROTEIN 20g;CARBOHYDRATES 52g; TOTAL FAT 1.1g; SATURATED FAT0.2g; SODIUM 53mg; FIBER 20.8g; BETA-CAROTENE 3,743mcg;VITAMINC 5mg; CALCIUM 79mg; IRON 4mg; FOLATE 222mcg;MAGNESIUM100mg;ZINC2.6mg;SELENIUM4.6mcg


SERVES6

4 cups no-salt-added or low-sodium vegetable stock 12 ounces butternutsquash,chopped10ouncesfrozen,choppedspinach1 ½ cups no-salt-added packaged diced tomatoes (or 4 fresh tomatoes,diced)¾cupdriedredlentils2teaspoonsgratedginger,ormoretotaste1tablespoonminceddriedonion

1teaspoongroundcumin1teaspoonno-saltseasoningblend,adjustedtotaste1½cupscookedor1(15-ounce) can no-salt-added or low-sodium white beans, drained Precutbutternutsquashisagreattimesaver.Itisavailableinmanyfoodmarkets.

Putallingredientsexceptwhitebeansinaslowcookerorapotonthestove top. Simmer until lentils are tender, about 7 hours in slowcookeronlowor1houronstove.

Addwhitebeansandcookanadditional10minutes.

Ifyouwantthistobemoresoupy,decreasetheredlentilsto½cup.

PER SERVING: CALORIES 161; PROTEIN 11g;CARBOHYDRATES 31g; TOTAL FAT 1.1g; SATURATED FAT0.1g; SODIUM 87mg; FIBER 11.2g; BETA-CAROTENE 6,099mcg;VITAMIN C 31mg; CALCIUM 138mg; IRON 4.2mg; FOLATE233mcg;MAGNESIUM111mg;ZINC1.8mg;SELENIUM5.7mcg


SERVES4

1mediumonion,chopped

1cupchoppedcarrots½cupchoppedcelery3clovesgarlic,minced20ouncesmushrooms,sliced

1teaspoonBraggLiquidAminos

1cupwholegrainbarley*8 cups low-sodium or no-salt-added vegetable broth ¼ teaspoon groundblackpepper,ortotaste½teaspoondriedthyme

2cupsarugula

*Hulledbarleyandhull-lessbarleyaretwodifferentvarietiesofbarley;bothare consideredwhole grains.Quicker-cooking pearl barley has been refinedandisnotawholegrain.

Theclassiccombinationofbarleyandmushroomsmakesasatisfyingandsoothingsoup.

Heat¼cupwaterinalargesouppotandwater-sautéonions,carrots,celery, and garlic until softened, about 6 minutes. Add mushrooms

and Bragg Liquid Aminos and cook until mushrooms release theirjuices,about5minutes.

Addbarley,vegetablebroth,blackpepper,andthyme,bringtoaboil,reduce heat, cover, and simmer for 60 minutes or until barley istender.

Stirinarugulaandheatuntilwilted.



SERVES4

2cupschoppedonions2mediumsweetpotatoes,peeledanddiced1tablespoongroundcumin1teaspoongroundcoriander

1teaspoongroundfennel

¼teaspooncayennepepper,ortotaste1mediumheadcauliflower,chopped6cupsno-salt-addedorlow-sodiumvegetablebroth

2tablespoonsfreshlemonjuice

1largetomato,chopped

In a large soup pot, water-sauté onions until tender. Add sweetpotatoes,cumin,coriander,fennel,andcayennepepperandcookfor1minute.

Add cauliflower and vegetable broth, bring to a boil, reduce heat,cover,andsimmerfor20minutesoruntilvegetablesaretender.

Working in batches, add soup to a high-powered blender and pureeuntilsmooth.

Returntopot,addlemonjuice,andreheat.Addadditionalvegetablebrothorwaterifneededtoadjustconsistency.

Garnishwithchoppedtomato.



SERVES6

2cupsdriedblackbeans,soakedovernight1½cupslow-sodiumvegetablebroth1½cupswater

1teaspooncumin1½teaspoonsoregano3clovesgarlic,crushed1smalleggplant,peeledandcubed(about2¼cups)4stalkscelery,chopped

2cupsfinelychoppedtomatoes

⅓cuptomatopaste*


Useapressurecookertoquicklyandeasilycookdrybeans.

Combine black beans, vegetable broth, water, cumin, oregano, andcrushed garlic in pressure cooker.With lid off, start to heat as youpreparetheeggplantandcelery.

Addtheceleryandthentheeggplantontop.Eggplantwillnotbefullysubmergedandwillstickupabovetheliquid.Locklidintoplace,andbringtofullpressureonhighheat.Maintainpressurefor12minutes,andthenallowpressuretoreleasenaturally.

When pressure has released, stir in the diced tomatoes and tomatopaste.



SERVES4

1mediumonion,chopped

2clovesgarlic1headcauliflower,chopped

2cupscarrotjuice

4–5cupslow-sodiumorno-salt-addedvegetablebroth½cuprawcashews1 teaspoon no-salt seasoning blend, adjusted to taste ¼ teaspoon currypowder¼teaspoongroundturmeric¼cupchoppedfreshdill

Heat2–3tablespoonswater inasouppotandwater-sautéonionandgarlic until soft.Add cauliflower, carrot juice, and4 cups vegetablebroth;bringtoaboil,reduceheat,andsimmerfor25minutesoruntilcauliflowerisverytender.

Working in batches, blend soup with cashews in a high-poweredblender.

Returntosouppotandreheatbeforeserving.

Seasonwithno-saltseasoning,currypowder,andturmeric.Stirindill.Ifdesired,addadditionalvegetablebrothtoadjustconsistency.

TIP: Cruciferous vegetables are not only the most powerfulanticancerfoodsinexistence,butalsothemostmicronutrient-denseofall vegetables. The cruciferous vegetables include arugula, kale,collards, bok choy, broccoli, cauliflower, cabbage, Brussels sprouts,mustardgreens,andwatercress.

PERSERVING:CALORIES209;PROTEIN8g;CARBOHYDRATES29g; TOTAL FAT 8.1g; SATURATED FAT 1.5g; SODIUM 263mg;FIBER 5.1g; BETA-CAROTENE 10,979mcg; VITAMIN C 84mg;CALCIUM 104mg; IRON 3mg; FOLATE 102mcg; MAGNESIUM94mg;ZINC1.7mg;SELENIUM5.4mcg


SERVES6

2 bunches kale, tough stems removed and leaves coarsely chopped¼ cupwater1mediumonion,chopped2clovesgarlic,mincedNo-salt seasoning blend, adjusted to taste, or 1 tablespoon MatoZest ¼teaspoongroundblackpepper¼teaspooncrushedredpepper,ortotaste3cupscookedor2(15-ounce)canslow-sodiumorno-salt-addedcannelliniorotherwhitebeans,drained

3cupsdicedtomatoes2cupsvegetablebroth, low-sodiumorno-salt-added,ormore ifneededtoachieve desired consistencyAdd kale andwater to a soup pot, cover andcook over medium heat for 10 minutes or until kale is tender, stirringoccasionally.

Add onion, garlic, seasoning blend, black pepper, and red pepper.Continuetocook,uncovered,for5–7moreminutes.

Addbeans, tomatoes, andvegetablebrothandbring toboil.Reduceheatandsimmercoveredfor15–20minutes,stirringoccasionally.

PER SERVING: CALORIES 178; PROTEIN 12g;CARBOHYDRATES 34g; TOTAL FAT 0.9g; SATURATED FAT0.2g; SODIUM 37mg; FIBER 8.7g; BETA-CAROTENE 4,780mcg;

VITAMIN C 72mg; CALCIUM 167mg; IRON 4.6mg; FOLATE108mcg;MAGNESIUM88mg;ZINC1.7mg;SELENIUM1.9mcg


SERVES2

½cupdicedonion4clovesgarlic,minced1teaspoonredpepperflakes,ortotaste28ouncesno-salt-addedpackagedchoppedtomatoes*No-saltseasoningblend,adjustedtotaste,or2tablespoonsMatoZest

1cupcarrotjuice3unsulfured,no-salt-addedsun-driedtomatoes⅓cuprawcashews

*ChoosetomatoespackagedinBPA-freecartons.

Water-sauté onion overmedium heat until softened.Add garlic andredpepper flakes, cookingandstirringuntil fragrant.Add tomatoes,seasoningblend,carrotjuice,andsun-driedtomatoes.Bringtoalowboilandsimmeroverlowheatfor10minutes.

Remove from heat and carefully pour into a high-powered blender.Blend on low speed, letting steam escape as necessary. Graduallyincreasespeedtomediumandaddcashews.Blenduntilcombined.

Returntostove,bringbacktolowsimmer,thenserve.

Servebyitselforoversteamedgreensormixedvegetables.

PER SERVING: CALORIES 313; PROTEIN 12g;

CARBOHYDRATES44g;TOTALFAT13g;SATURATEDFAT2.5g;SODIUM 144mg; FIBER 6.1g; BETA-CAROTENE 12,154mcg;VITAMIN C 111mg; CALCIUM 132mg; IRON 5.8mg; FOLATE109mcg;MAGNESIUM139mg;ZINC2.3mg;SELENIUM7mcg


SERVES2

1cupchoppedmushrooms½onion,chopped

2cupsbabykaleorspinach

1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added whitebeans,drainedNo-saltseasoningblend,adjustedtotaste,or1tablespoonMatoZest¼teaspoonfreshlygroundblackpepper,totasteLow-sodiumorno-salt-addedvegetablebrothasneeded

Water-sautémushroomsandonionsuntildryandbeginningtobrown.Add spinach or kale and heat until wilted, adding more water ifneeded.

Pureewhitebeansinafoodprocessororblender.PourpureedbeansoverthemushroommixtureandseasonwithMatoZestandpepper.

Addlow-sodiumvegetablebrothtoadjustconsistency.

PER SERVING: CALORIES 186; PROTEIN 11g;CARBOHYDRATES 36g; TOTAL FAT 0.9g; SATURATED FAT0.2g; SODIUM 20mg; FIBER 9g; BETA-CAROTENE 192mcg;VITAMINC23mg;CALCIUM90mg;IRON4.2mg;FOLATE65mcg;

MAGNESIUM88mg;ZINC2mg;SELENIUM14mcg


SERVES8

8 ears sweet corn, kernels removed (or 4 cups frozen) 4 redbell peppers,diced1largeonion,finelychopped2smallredchilipeppers,ortotaste

2tablespoonsfinelychoppedcilantro2tablespoonsarrowrootpowder(orcornstarch)4cups low-sodiumorno-salt-addedvegetablebroth4cupswater

1cuprawcashews

1cupsoy,hemp,oralmondmilkBlackpeppertotaste

Savortheflavorsofsweetcornandtomatoesinthiscreamysoup.Ifyoudon’tlikeitspicy,cutbackonthechilipeppers.

Heat¼cupwater inasouppotovermediumheatandadd thecornkernels, red bell peppers, onion, and chili peppers and stir well.Reduceheatandcook,covered,for10minutesoruntilpeppersstarttosoften,stirringoccasionally.

Increaseheat tomedium,add thecilantroand stir for30 secondsoruntil fragrant.Sprinklewitharrowrootpowderandstir for1minute.Graduallystirinthevegetablebrothandrestofthewater.Bringtoa

boil,reducetheheattolowandsimmer,covered,for30minutes.Coolslightly.

Whilesoupsimmers,blendthecashewsandnondairymilkinahigh-powered blender. Working in batches, if necessary, add soup tocashewandmilkmixtureandblenduntilsmoothandcreamy.Returntopotandreheat.

Seasonwithpepper,ifdesired.Garnishbowlsofsoupwithadditionalcilantroleaves.



SERVES6

1largeonion,chopped1 tablespoon peeled and minced fresh ginger 2 pounds sweet potatoes,peeled and chopped (about 4 large or 6 medium potatoes) 5 cups low-sodiumorno-salt-addedvegetablebroth1½cups cookedor1 (15-ounce)canlow-sodiumorno-salt-addedcannellinibeans¼teaspoonblackpepper

6cupsbabykaleorspinach¼cuppumpkinseeds,toasted

Heat2–3tablespoonswaterinalargesouppotandwater-sautéonion2–3 minutes, until starting to soften. Add ginger and cook for anadditionalminute.

Add sweet potatoes, broth, beans, and black pepper and bring to aboil.Reduceheat,cover,andsimmerfor25minutesoruntilpotatoesaresoft.

Workinginbatches,blendsoupandreturntopot.Returntoasimmer,addbabykaleorspinach,andheatuntilwilted.

Serveinbowlsandtopwithtoastedpumpkinseeds.

PER SERVING: CALORIES 277; PROTEIN 11g;CARBOHYDRATES 54g; TOTAL FAT 3.1g; SATURATED FAT0.6g; SODIUM230mg; FIBER 9.7g;BETA-CAROTENE 19,048mcg;VITAMIN C 86mg; CALCIUM 205mg; IRON 4.5mg; FOLATE

80mcg;MAGNESIUM119mg;ZINC1.8mg;SELENIUM2.7mcg


SERVES6

3cupsfrozencorn,divided2cupsunsweetenedsoy,hemp,oralmondmilk4cupsfrozenchoppedkale2cupsfrozenchoppedbroccoli

2cupsfrozenOrientalvegetables2 cups carrot juice or 2 pounds carrots, juiced 3 cups cooked or 2 (15-ounce) cans low-sodium or no-salt-added beans No-salt seasoning blend,adjusted to taste, or 2 tablespoonsVegiZestBlend1½ cups of the frozencorn with the nondairy milk. Pour into a large pot. Add remainingingredientsandbringtoaboil.

Reduceheat,cover,andsimmerfor35minutes.Serve.

To make an extra creamy version of this recipe, blend half of thecookedsoupinablenderuntilcreamyandaddbacktothepot.


Two-BeanChili

SERVES4

1cupchoppedonion,freshorfrozen½cupchoppedgreenbellpepper,freshorfrozen1clovegarlic,chopped¾cupwater2tablespoonstomatopaste*1tablespoonchilipowder

2teaspoonsgroundcumin¼teaspoonblackpepper1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added blackbeans,drained3 cups cookedor2 (15-ounce) cans low-sodiumorno-salt-added red pinto or kidney beans, drained 2 cups low-sodium or no-salt-addedvegetablebroth1½cupsdicedtomatoes1cupfrozencornorfrozenchoppedbroccoli(optional)

1tablespoonyellowcornmeal

*Lookfortomatopastepackagedinnon-BPAcontainingglassjars.

Water-sautéonionandbellpepperinasouppotuntilalmosttender,orifusingfrozen,untilthawed.Addgarlicandcookforanotherminute.

Stirinwater,tomatopaste,chilipowder,cumin,blackpepper,beans,vegetable broth, diced tomatoes, and optional corn or broccoli ifdesired,andbringtoaboil.

Reduceheat,cover,andsimmerfor10minutes.

Stirincornmealandcookforanadditional2minutes.

TIP:Beansandgreensarethemostfavorablefoodsforweightloss.They are also closely linked in scientific literature with protectionagainstcancer,diabetes,andheartdisease.


MAINDISHES

Eatinglargeportionsofhealthyfood,prepareddeliciously,effectivelybluntsyourappetiteformoreconcentratedcaloriesandunhealthfulfoodchoices.

Thesemaindishrecipesarenotonlydeliciousandsatisfying,butalsoveryeasytoprepare.Onceyouhave mastered the basics of high-nutrient foodpreparation outlined in this book, such as water-sautéing and using a wok, you’ll find thatNutritarianmealprephasbecomesecondnaturetoyou.Inmanycases,you’llbeabletoputtogetherahealthfulgourmetmealinlesstimethanittakestogettakeout!

IencourageyoutofollowtherecipesaswrittenuntilyouareusedtocookingNutritariandishes,butonce you’re comfortable with the techniques andfamiliar with the taste profiles, don’t be afraid toswap vegetables and seasonings around tocustomize recipes toyourown taste.Youcanalsouse these recipes as a startingpoint to createyourownuniquedishes.

I have included a wide range of flavors—of

Italian,Asian,Indian,andMexicanorigins—intherecipe selection. Some recipes use intact wholegrains, and others incorporate small amounts ofanimalproducts.Allarepackedwithflavorandarehighinimportantnutrients.

If you would like to create your own recipebased on the Nutritarian protocols, here are someingredient and seasoning combinations to get youstarted.

ChooseYourIngredients

ChooseYourSeasonings

QuickandEasyArtichokeandTomatoSauceDinner



EasyRatatouille


CreamyPolentawithMushrooms,Kale,andChickpeas








RoastedCauliflowerwithChickpeas,Tomatoes,andSpinach





PerfectKaleSauté



Tofu“Meatballs”


HawaiianTofuStirFry



CreamyZoodles

ZucchiniLinguini

QuickandEasyArtichokeandTomatoSauceDinner

SERVES2

1(12-ounce)boxfrozenartichokehearts(nosaltorseasoningsadded)6–8clovesgarlic,skinsremoved

1cupno-salt-addedorlow-sodiumtomatosauce

Heat artichoke hearts in microwave oven according to packagedirections;setaside.

Microwavewholegarlicclovesfor1minute.Letcoolenoughsoyoucanmincethembyhandorusefoodprocessor.

Placeheatedartichokeheartsonamicrowavableplateorbowl,coverwithtomatosauce,thenplacemincedgarlicontopofsauce.Heatinmicrowaveovenuntilevenlyheated.


SERVES3

1cup(100%wholegrain)breadcrumbs

2tablespoonsunfortifiednutritionalyeast½teaspoonsalt-freeItalianseasoning1eggplant,peeledandslicedinto¼-inchslices1cupsoy,hemp,oralmondmilk1redorgreenbellpepper,sliced3smallclovesgarlic,minced1½ cups no-salt-added tomato-based pasta sauce Preheat oven to 375°F.Lightlywipecookingsheetwitholiveoil.

Combine bread crumbs, unfortified nutritional yeast, and seasoning.Dip eggplant slices into nondairy milk and then into bread crumbmixture.Placeoncookiesheet.Bake40minutes,turningafter15–20minutes,beforebottomsstarttobrown.

In a large pan, water-sauté bell pepper and garlic until pepper istender.Stirinpastasauce.

Arrangeeggplantslicesonaservingplateandtopwithsauce.

PER SERVING: CALORIES 215; PROTEIN 10g;CARBOHYDRATES 36g; TOTAL FAT 4.1g; SATURATED FAT0.5g;CHOLESTEROL2.6mg;SODIUM124mg;FIBER10.9g;BETA-CAROTENE1,588mcg;VITAMINC58mg;CALCIUM82mg; IRON

2.7mg; FOLATE 85mcg; MAGNESIUM 78mg; ZINC 1.8mg;SELENIUM6.3mcg


SERVES4

½cupno-salt-added tomato-basedpasta sauce1mediumeggplant,peeledandcutcrosswiseinto½-inchrounds3largetomatoes,sliced5clovesgarlic,minced

3tablespoonsfreshbasilleaves,rolledandsliced½teaspoondriedoregano


Cover bottom of a baking dish with pasta sauce. Place half of theeggplant slices on the sauce, top with tomato slices, and with theremainingeggplantslices.Sprinklegarlic,basil,andoreganoontop.

Coverbakingdishwithfoilandbake30minutes.Uncoverandbakeanadditional10minutesoruntileggplantistender.

TIP:Lycopeneisthesignaturecarotenoidofthetomato.Itisknownfor its anticancerproperties,but it alsohasbeneficial cardiovasculareffects.

PERSERVING:CALORIES134;PROTEIN5g;CARBOHYDRATES28g; TOTAL FAT 1.8g; SATURATED FAT 0.3g; CHOLESTEROL

1.3mg;SODIUM35mg;FIBER11.6g;BETA-CAROTENE1,245mcg;VITAMINC 35mg; CALCIUM 84mg; IRON 2mg; FOLATE 90mcg;MAGNESIUM70mg;ZINC0.9mg;SELENIUM2.5mcg

EasyRatatouille

SERVES4

26ouncesno-salt-addedcrushedtomatoes6mediumzucchini,cutinto½-inchrounds1largeeggplant,peeledandcutinto1-inchcubes1onion,chopped6clovesgarlic,mincedorpressedNo-salt seasoning blend, adjusted to taste, or 2 tablespoons MatoZest 2teaspoons fresh thyme, chopped, or 1 teaspoon dried 1 teaspoon freshrosemary,chopped,or½ teaspoondriedThisclassicdishoriginated in theProvenceregionofFrance.Itcanbeservedwarmorcold,asamaincourseorsidedish,orevenforbreakfast.

Combineallingredientsinalargesaucepan;coverandslowlysimmerfor15–20minutesoruntilvegetablesaretender,stirringoccasionally.Thetomatoesandvegetableswillmaketheirownsauce.



SERVES6

2mediumonions,diced

1teaspoonBraggLiquidAminos½headcabbage,chopped

1bunchkale

2carrots,peeledanddiced

7ouncessilkentofu

¼ cup soy, hemp, or almond milk ¼ cup unfortified nutritional yeast 2teaspoonsdriedbasil1teaspoondriedoregano1teaspoonpaprika

3clovesgarlic½cup raw almonds or¼ cup raw almondbutter If youwill be in a rushrightbeforedinner,assemblethiscasseroleaheadoftimeandheatjustbeforeserving.


Place¼cupwater,onions,andLiquidAminosin largepot.Simmeruntil the onion is soft, about 3 minutes. Add cabbage, kale, andcarrots; cover and simmer about 12minutes or until vegetables aretender,addingmorewaterifnecessary.Setaside.

In ahigh-poweredblender, combine tofu, nondairymilk, unfortifiednutritional yeast, basil, oregano, paprika, garlic, and almonds.Combinewithvegetablesandplaceinabakingdish.

Bakeabout15minutesoruntilheatedthroughandthetopisslightlycrispy.

TIP:Vegetables, especially green leafy vegetables,win the nutrientdensity prize. The concentration of vitamins, minerals,phytochemicals, and antioxidants per calorie in vegetables is thehighest,byfar,ofanyfoodgroup.

PER SERVING: CALORIES 212; PROTEIN 14g;CARBOHYDRATES22g;TOTALFAT9.5g;SATURATEDFAT1g;SODIUM 101mg; FIBER 8.8g; BETA-CAROTENE 4,032mcg;VITAMIN C 87mg; CALCIUM 404mg; IRON 3.4mg; FOLATE99mcg;MAGNESIUM94mg;ZINC2.5mg;SELENIUM7.1mcg


SERVES6

8ouncesbeanpasta,*cookedaccordingtopackagedirections,rinsedundercoldwater,anddrained2poundsfreshorfrozenbroccoliflorets,steamed1large red bell pepper, or 2 roasted red peppers, diced 6 scallions, thinlysliced

Forthesauce¼cupunhulledsesameseeds,lightlypantoasted1cupunsweetenedalmondorsoymilk6medjooldatesor12regulardates,pitted½tablespoonmincedginger4clovesgarlic,peeled¼teaspoonredpepperflakes,ortotaste3tablespoonsricevinegar

* Several varieties of organic bean pasta are available atwww.drfuhrman.com.

In a high-powered blender, puree all of the sauce ingredients untilsmooth.

Inalargebowl, tossthecookedpasta,steamedbroccoli,redpepper,andscallionswiththesauceuntilthoroughlycoated.

Divide among six plates and serve immediately or refrigerate untilreadytouse.

PER SERVING: CALORIES 281; PROTEIN 17g;CARBOHYDRATES 47g; TOTAL FAT 4.6g; SATURATED FAT0.5g; SODIUM 71mg; FIBER 13.1g; BETA-CAROTENE 1,096mcg;VITAMIN C 173mg; CALCIUM 308mg; IRON 6.2mg; FOLATE142mcg;MAGNESIUM69mg;ZINC3mg;SELENIUM6.3mcg


SERVES6

1½poundsfreshcollardgreens,toughstemsremoved,chopped3 (15-ounce) cans (about 4 ½ cups) low-sodium or no-salt-added dicedtomatoes*4ouncesno-salt-addedtomatopaste*6 cups cooked or 4 (15-ounce) cans no-salt-added or low-sodium pintobeans,drained

1teaspoongarlicpowder¼teaspoonchipotlechilipowder,ormoretotaste

*Choose tomato products packaged in cartons or glass. Thesematerials donotcontainBPA.

Inalargepot,water-sautécollardgreensuntilalmosttender,about3minutes. Stir in remaining ingredients.Mixwell and simmer for 10minutes.

Thisisgoodwhenstoredintherefrigeratorovernightandreheated.

PER SERVING: CALORIES 292; PROTEIN 17g;CARBOHYDRATES 62g; TOTAL FAT 1.6g; SATURATED FAT0.3g;SODIUM1,587mg;FIBER16.6g;BETA-CAROTENE3,333mcg;VITAMINC64mg;CALCIUM163mg;IRON8mg;FOLATE207mcg;MAGNESIUM130mg;ZINC2.1mg;SELENIUM16.4mcg


SERVES4

2buncheskale,toughstemsandcenterribsremoved,chopped

1cuprawcashews1 cup unsweetened soy, hemp, or almondmilk 1 cup cooked, diced sweetpotatoes*1clovegarlic,chopped¼cupchoppedshallots½tablespoonapplecidervinegarNo-saltseasoningblend,adjustedtotaste,or1tablespoonVegiZestPinchofnutmeg

* To cook sweet potatoes, pierce whole potato in several spots with a fork.Bakeat350°Ffor50minutesoruntil soft,ormicrowaveonhighfor12–16minutes.Letpotatocool;removeskinanddice.

Placekaleinasteamerpot.Steam8minutesoruntilsoft.

Meanwhile, place remaining ingredients in a high-powered blenderandblenduntilverysmooth.

Placekaleinastrainerandpresstoremoveexcesswater.

Inabowl,mixkalewithcreamsauce.

TIP: Low-nutrient eating drives overeating behavior and foodcravings. A properly nourished body, however, is satisfiedwith the

rightnumberof calories andwill naturallygravitate toward its idealweight.



SERVES4

1mediumonion,chopped4clovesgarlic,minced1tablespoonfreshginger,minced½cupdicedcarrots¼teaspoongroundblackpepper

6cupsbroccoliflorets1½cupslow-sodiumorno-salt-addedpackageddicedtomatoes*2cupslow-sodiumorno-salt-addedvegetablebroth

1tablespooncurrypowder

⅛teaspoongroundcayennepepper,ortotaste1½cupslightcoconutmilk

1tablespoonlimejuice

6ouncessnowpeas,trimmed4cupscookedwholegrainsuchasquinoa,wildrice,orfarro

*ChoosetomatoproductspackagedinBPA-freecartons.

Heat¼cupwater in a large souppot and addonion, garlic, ginger,carrots, and black pepper. Water-sauté for 5 minutes or untilvegetablesstarttosoften.

Addbroccoli, tomatoes,vegetablebroth, currypowder, andcayennepepper;bringtoaboil,reduceheat,cover,andsimmer10minutes.

Add coconut milk, lime juice, and snow peas; return to a simmer,cover,andcookforanadditional5minutes.

Serveoverquinoa,wildrice,farro,orwholegrain.



SERVES5

6cupssweetpotatoes,peeledanddiced⅓cupwaterorlow-sodiumvegetablebroth2teaspoonsVegiZestorotherno-saltseasoning,adjustedtotaste1largeonion,diced1tablespoonfreshginger,minced3clovesgarlic,mincedorpressed2largeredbellpeppers,diced

2tablespoonscurrypowder3cupscookedor2(15-ounce)canslow-sodiumorno-salt-addedchickpeas,drained

1tablespoonapplecidervinegar

Placesweetpotatoesinalargesaucepanfilledwith1inchwaterandfitted with a steamer basket; steam for 10 minutes or until cookedthrough.Setasideandkeepwarm.

In another large pot, heat⅓ cupwater and stir inVegiZest, onion,ginger,garlic,redpeppers,andcurrypowder.Stir,cover,andcookfor3–5minutesoruntilvegetablesaretender.Addchickpeasandsimmeruncoveredfor5minutes.

Add vinegar and sweet potatoes and heat for a few more minutes,stirringgently.Addadditionalwaterorvegetablebroth if needed toadjustconsistency.


SERVES4

1headcauliflower,cutintoflorets2clovesgarlic,chopped

2tablespoonslemonjuice¼cupchoppedfreshbasil,dill,orparsley¼cupchoppedalmondsand/orraisins (optional) Grate cauliflower or pulse in a food processor until itresemblesrice.

Add2tablespoonswaterand“riced”cauliflowertoaskillet.Cookfor8 minutes. Add garlic and cook for an additional 2 minutes. Addadditionalwaterifneededtopreventsticking.

Removefromheatandstirinlemonjuiceandherbs.Ifdesired,stirinchoppedalmondsand/orraisins.

PER SERVING:CALORIES 41; PROTEIN 3g; CARBOHYDRATES8g; TOTAL FAT 0.5g; SATURATED FAT 0.1g; SODIUM 45mg;FIBER 3g; BETA-CAROTENE 83mcg; VITAMIN C 75mg;CALCIUM 40mg; IRON 0.7mg; FOLATE 87mcg; MAGNESIUM25mg;ZINC0.4mg;SELENIUM1.1mcg


SERVES4

1onion,chopped1headcauliflower,cutintolargepieces

1poundBrusselssprouts,cutinhalf½cupwalnuts

1teaspoonno-saltseasoningblend,adjustedtotaste

Soy,hemp,oralmondmilk,asneededtoadjustconsistency

Because cruciferous vegetables contain compounds that havepowerfulprotectiveeffectsagainstmanycancers,youshouldstrivetohave one or two servings daily. This combo of cauliflower andBrusselssproutsisonedeliciouswaytoaccomplishthatgoal.

Sauté onion in a littlewater until translucent and starting to soften.Add cauliflower andBrussels sprouts, cover and steamuntil tender,about10minutes,addingwaterasneededtopreventsticking.

Place in a high-powered blender with walnuts and seasoning andpureeuntilcreamy.

Adda littlenondairymilkasneeded to thin—themixture shouldbetheconsistencyofmashedpotatoes.

PERSERVING:CALORIES182;PROTEIN9g;CARBOHYDRATES22g; TOTAL FAT 9.1g; SATURATED FAT 1g; SODIUM 77mg;FIBER 8.8g; BETA-CAROTENE 517mcg; VITAMIN C 169mg;CALCIUM 115mg; IRON 2.8mg; FOLATE 172mcg; MAGNESIUM73mg;ZINC1.3mg;SELENIUM3.5mcg

Roasted Cauliflower with Chickpeas, Tomatoes, andSpinach

SERVES4

1headcauliflower,coredandcutintosmallflorets1mediumonion,chopped2clovesgarlic,minced

1teaspoonfennelseeds1½teaspoonsgroundcumin¼teaspoonblackpepperPinchofgroundcayennepepper,ormoretotaste26ouncespackagedchoppedtomatoes*1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-addedchickpeas,drained1(5-ounce)packagefreshbabyspinachorbabykaleWholegrainsuchaspolenta,quinoa,farro,orwildrice(optional)

*Choosetomatoproductspackedinnon-BPAcartons.


Placecaulifloweronalightlyoiledbakingpanandbake20minutesoruntilcaulifloweristender,stirringfrequently.

Heat 2–3 tablespoons water in a large sauté pan and water-sautéonionsuntiltheystarttosoften.Addgarlic,fennelseeds,cumin,andblackandcayennepepper;continuetocookfor1minute,addingmorewaterasneeded.

Addtomatoes,chickpeas,roastedcauliflower,and½cupwater;bringtoaboil.

Reduceheatandsimmeruntilliquidhasslightlythickened,about15minutes. Fold in spinach and cook until just wilted, about 1–2minutes.

Ifdesired,serveontopofawholegrain.

PER SERVING: CALORIES 197; PROTEIN 12g;CARBOHYDRATES 36g; TOTAL FAT 2.8g; SATURATED FAT0.4g; SODIUM 89mg; FIBER 11.4g; BETA-CAROTENE 2,850mcg;VITAMIN C 110mg; CALCIUM 139mg; IRON 4.6mg; FOLATE291mcg;MAGNESIUM108mg;ZINC2mg;SELENIUM3.9mcg


SERVES3

Forthespaghettisquash1 large spaghetti squash, sliced in half lengthwise, seeds removed ¼teaspoongroundcumin¼teaspoongroundchilipowder

Fortheguacamole

2ripeavocados,peeledandpitted¼cupchoppedonions⅔cupchoppedplumtomatoes1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added redkidneybeans,drained1clovegarlic,minced1tablespoonfreshlimejuice½teaspoongroundcumin¼cupchoppedcilantroRedpepperflakes,totaste


Place squash on a baking sheet, cut side facing down. Bake 45–50minutes, until flesh is tender when pierced with a fork and easilycomesapart.

Whilethesquashisbaking,maketheguacamole.Usingafork,mashthe avocados in a medium bowl. Add the onions, tomatoes, beans,garlic,limejuice,cumin,cilantro,andredpepperflakesandmixwell.

Useaforktoseparatethefleshfromtheshellofthesquashandshredintospaghetti-likestrands.Seasonwithcuminandchilipowder.Servethespaghettisquashtoppedwithadollopofguacamole.

PER SERVING: CALORIES 366; PROTEIN 12g;CARBOHYDRATES 52g; TOTAL FAT 15.5g; SATURATED FAT2.2g; SODIUM 73mg; FIBER 18g; BETA-CAROTENE 511mcg;VITAMIN C 29mg; CALCIUM 118mg; IRON 4.8mg; FOLATE231mcg;MAGNESIUM109mg;ZINC2.3mg;SELENIUM2.7mcg


SERVES4

8ouncesbeanfettuccini*1shallot,finelychopped1clovefreshgarlic,minced2 cups mushrooms, sliced (preferably shiitake, maitake, or oystermushrooms)10grapetomatoes,halved1teaspoondryoregano1teaspoondrybasil

2tablespoonsunfortifiednutritionalyeast2 tablespoons unflavored soy, hemp, or almond milk 2 cups baby kale,chopped¼teaspoondriedredpepperflakes

*Severalvarietiesofbeanpastaareavailableatwww.drfuhrman.com.

Findingadishthatishealthfulaswellasindulgentisnottoomuchtoask.Enjoythispastarecipewithoutatraceofguilt.

Cook bean pasta according to package instructions; drain and setaside.

In thesamepot,heat1–2 tablespoonswaterovermediumheat.Addshallot and garlic and water-sauté 1–2 minutes. Add slicedmushrooms and sauté for 4minutes or untilmushrooms soften andliquidisevaporated.

Withtheheatonlow,addtomatoes,oregano,basil,andcookedbeanfettuccine.

Stirunfortifiednutritionalyeastandnondairymilktogetherandaddtopot.Coverandheatthroughfor2minutes.

Add chopped kale; cover pot to quickly soften kale for 30 seconds.Seasonwithhotpepperflakes.

PER SERVING: CALORIES 271; PROTEIN 20g;CARBOHYDRATES 46g; TOTAL FAT 1.7g; SATURATED FAT0.1g; SODIUM 24mg; FIBER 12.8g; BETA-CAROTENE 3,289mcg;VITAMINC47mg;CALCIUM240mg;IRON7mg;FOLATE53mcg;MAGNESIUM31mg;ZINC3.8mg;SELENIUM4.1mcg


SERVES2

3clovesgarlic,minced1 large bunch (about 1 pound) greens (such as kale, collards, mustardgreens,bokchoy,orbroccolirabe),toughstemsremoved,chopped⅛teaspoonhotpepperflakes1cup(ormore)low-sodiumorno-salt-addedvegetablebroth1½cupscookedor1(15-ounce)canlow-sodiumorno-salt-addedcannellini(orother)beans,drained

2teaspoonsflavoredvinegarorsherrywinevinegar

No time to cook is no excuse. It takes only a few minutes to whiptogetheraflavorfulbowlofgreensandbeans.Kale,collards,mustardgreens,bokchoy,andbroccolirabeallworkwellinthisrecipe.

Heat2–3tablespoonswaterinalargeskillet.Addgarlicandcookfor1 minute, then add greens gradually until they are wilted. Add hotpepperflakesandvegetablebroth,cover,andsimmeruntilgreensaretender,about6–8minutes,dependingonthekindofgreensyouuse.Addadditionalbrothasneeded.

Add beans and simmer, uncovered, until mixture is heated throughandliquidisalmostabsorbed,about2minutes.Stirinvinegar.


SERVES4

2tablespoonsunhulledsesameseeds1½ cups no-salt-added or low-sodium vegetable broth 2medium onions,sliced1smallheadcabbage,thinlyslicedlengthwiseandthencutinhalfcrosswise

2tablespoonsbalsamicvinegar

¼teaspoonblackpepper,ortotaste

Inasmallpanovermedium-lowheat,toastthesesameseeds,stirringconstantly,untilvery lightlybrowned,about1minute.Transfer toadishandsetaside.

Pourthebrothintoalargefryingpan,bringtoaboiloverhighheat,andcooktoreduceandconcentratethebroth,2–3minutes.

Addtheonionsandcabbagetothebroth,reduceheattomedium,andcook, stirring constantly, until cabbage and onions are tender, about15minutes.Thebrothshouldbealmosttotallyabsorbed.

Stir the vinegar, toasted sesame seeds, and black pepper into thecabbage.

PerfectKaleSauté

SERVES2

1smallonion,thinlysliced1clovegarlic,chopped¼ teaspooncrushedredpepper flakes1bunchkale, leaves removed fromtoughstemsandchopped2carrots,shreddedorslicedthinwithavegetablepeeler

1tablespoontoastedsesameseeds

Ina largepan,water-sautéonion,garlic,andredpepperflakesfor1minute.

Addhalfthekale,stirfor1minute,thenaddremainingkaleandcookuntil softened. Use a small amount of water as needed to preventsticking.

Addshreddedcarrotsandcontinuecooking2–4minutesuntilkaleistender.

Tosswithsesameseeds.



SERVES4

1largesweetpotato1smallonion,chopped10ouncesbabybella(orcrimini)mushrooms(about16mushrooms),stemsremovedandchopped2clovesgarlic,minced¼cuplow-sodiumorno-salt-addedvegetablebroth½cupthawedfrozenspinach,liquidsqueezedoutBlackpeppertotasteBalsamicvinegarorflavoredvinegartotaste

Piercesweetpotatoinseveralplaceswithafork.Bakeat350°Ffor50minutes or until soft, ormicrowave on high for 12–16minutes.Letpotatocool,removeskin,andmash.

Inalargepan,heat2–3tablespoonswaterandwater-sautéonionfor2minutes; add chopped mushroom stems and garlic and continue tosauté until onions andmushrooms are tender, about 3minutes.Addmushroomcapstopan,alongwithvegetablebroth;bringtoasimmerandcookfor5minutes.

Removemushroomcapsfrompanandplaceonalightlyoiledbakingsheet.

Mix spinach and mashed sweet potato into onion mixture. Seasonwithblackpepper.

Fillmushroomcapswithsweetpotatomixture.Bake15–20minutes,

still at 350°F, or until mushrooms are tender and filling is heatedthrough.Drizzlewithafewdropsofbalsamicvinegaroryourfavoriteflavoredvinegar.

PER SERVING:CALORIES 73; PROTEIN 4g; CARBOHYDRATES15g; TOTAL FAT 0.4g; SATURATED FAT 0.1g; SODIUM 44mg;FIBER 3.1g; BETA-CAROTENE 6,552mcg; VITAMIN C 13mg;CALCIUM 54mg; IRON 1.1mg; FOLATE 46mcg; MAGNESIUM36mg;ZINC0.7mg;SELENIUM8.2mcg


SERVES2

3mediumzucchini,cutintosmallchunks

2clovesgarlic,minced1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added greatnorthernbeans,drained¼cupbalsamicvinegar

Water-sautézucchiniandgarlic in2tablespoonswaterovermediumheatfor5minutes,oruntiltender.Addbeansandvinegar;cookfor5minutes.


Tofu“Meatballs”

SERVES4

8ouncesfirmtofu,drained¼cupgroundwalnuts¼ cup old-fashioned oats, blended to make coarse crumbs 2 tablespoonswholewheatflour(ormoreold-fashionedoats)

1tablespoondriedparsleyflakes¼cupmincedonion½teaspoondriedoregano,ortotaste½teaspoondriedbasil,or to taste1teaspoonBraggLiquidAminosorlow-sodiumsoysauceThese“meatballs”aresurprisinglyeasytomake,andtheybakeupverynicely.Servethemtoppedwithtomatosauceorwithasideofsautéedgreens.


Mixallingredientsverywell,usinghandsifnecessary.

Form into 2-inch balls. Place on a baking pan that has been lightlyoiledorlinedwithparchmentpaper.Bakefor30–35minutesoruntilgolden.



SERVES6

1cupuncookedwildrice2cups(10-ouncebag)frozenshellededamame1largeredonion,sliced6 cups chopped baby bok choy, stems and leaves separated 16 ouncesmushrooms,sliced

Forthecurrysauce½cuprawalmondsorcashews1tablespoontomatopaste*2smallcarrots½apple5unsulfuredapricothalves2 regular dates or 1 medjool date, pitted 1 teaspoon curry powder(preferablyAsian currypowder, such as S&BOrientalCurryPowder)½teaspoongroundturmeric1cupwater


Combinecurrysauceingredientsinahigh-poweredblenderandblenduntilsmooth.

Bring3 cupswater to aboil, addwild rice, reduceheat to low, andsimmerfor40minutes.Addtheedamameandsimmerforanother10minutes,oruntilthericeistenderandthekernelsstarttopuffopen.

Water-sauté the red onion for 3 minutes. Add bok choy stems andmushrooms; cook for another 4–5minutes until soft.Addbok choyleavesandcookforanother2minutesoruntilwilted.

Serve the vegetables over the rice and edamame, toppedwith currysauce.

TIP:Fryingandsautéinginoilrequireslargeamountsofprocessed,empty-calorieoil.Water-sautéyourvegetablesinstead.

PER SERVING: CALORIES 294; PROTEIN 15g;CARBOHYDRATES44g;TOTALFAT9g;SATURATEDFAT0.8g;SODIUM 50mg; FIBER 8.7g; BETA-CAROTENE 3,010mcg;VITAMIN C 21mg; CALCIUM 128mg; IRON 3.3mg; FOLATE223mcg;MAGNESIUM135mg;ZINC3.7mg;SELENIUM21.2mcg

HawaiianTofuStirFry

SERVES4

1(14-ounce)packagefirmtofu,welldrained⅓cupunsweetened,shreddedcoconut½cupwater1½cupspineapplechunks1teaspoonBraggLiquidAminosorlow-sodiumsoysauce1scallion,sliced(2tablespoons)2clovesgarlic,minced3unsulfureddried apricots, soakeduntil soft, drained½ teaspoonno-saltseasoning such as VegiZest or Mrs. Dash seasoning blend 1 tablespoonpassionfruitvinegarorotherfruityvinegar¼cup low-sodiumorno-salt-addedvegetablebroth1carrot,sliced

1cupslicedredonion½teaspoonfreshmincedginger

3cupsbroccolispears

Placethetofuinatofupressorinacolanderinthesinkwithseveralsmallplatesontop,toremovewaterfromthetofu.Whenallthewaterispressedout,cutthetofuintobite-sizesquaresandplaceinastoragecontainer.

In a blender, place the shredded coconut, water, pineapple chunks,Bragg Liquid Aminos, scallion, garlic, dried apricots, no-saltseasoning,andvinegar.Blenduntilsmooth.Pourthismixtureoverthe

tofuandstirwell.Refrigerateforseveralhourstomarinate.

In a wok or large skillet, heat 2 tablespoons vegetable broth overmedium high heat. Add the carrot, red onion, and minced ginger.Cookandstirfor7minutes,addingtheremainingvegetablebrothifthevegetablesbegin tostick to thepan.Add themarinated tofuandthebroccoli.Stirwell.Cover and cook for another 5–10minutesoruntilbroccoliistender.



SERVES6

1greenbellpepper,seededandcored1mediumonion,cutintowedges

3clovesgarlic1cuppacked,choppedkale2 cups cooked low-sodium or no-salt-added canned black or red beans,drained1½cupsdicedtomatoes

1cupshreddedcarrots

1½cupssalsa,low-sodium,divided*2–3teaspoonschilipowder

1teaspooncumin

¼teaspoonredpepperflakes,ortotaste½avocado10wholegraintortillasor1headromaineorotherleafylettuce

* Dr. Fuhrman’s salt-free Tex-Mex Salsa is available atwww.drfuhrman.com/shop.

Combine and chop bell pepper, onion, garlic, and kale in a food

processor.Removefromfoodprocessorandwater-sautémixtureinasmallamountofwateruntilveggiesareverytender.

Addbeans, tomatoes,carrots,½cupsalsa,chilipowder,cumin,andred pepper flakes. Stir to combine and simmer until most of thetomatoliquidevaporates.Removefromheat.

Tomake burritos:Blend ormash together remaining 1 cup of salsawith ½ avocado. Spoon beans and veggies onto lettuce leaves ortortillas,topwithsalsa-avocadomixtureandrolltightly.

Tomakeenchiladas:Spoonbeansandveggiesontoatortilla,roll,andplaceinanonstickor lightlyoiledpan.Fill thepanwithenchiladas,closely packed together. Spread salsa-avocadomixture thinly acrossthe top of the enchiladas so the tortillas will not crisp up. Bake at350°Ffor20minutes,oruntilhot.

Fillingmayalsobeusedtofilltacos,topatacosalad,ordollopontocrispvegetableslicessuchasrawzucchini.



SERVES4

2mediumacornorbutternutsquash,halvedandseeded1½cupscookedor1(15-ounce)canno-salt-addedor low-sodiumwhitebeans,drained, liquidreserved½cupchoppedonion

2clovesgarlic,chopped¼cupno-salt-addedtomatosauce8cupschopped leafygreenssuchaskaleorSwisschard¼cuppinenuts,toasted½teaspoondriedoregano¼teaspoongroundblackpepper


Place squash cut side down on a lightly oiled baking pan and bakeuntiltender,about50–60minutes.

Meanwhile,heatreservedbeanliquidinalargeskilletandwater-sautéonion and garlic until tender, about 5minutes. Stir in tomato sauceandgreensandcookuntilgreenswilt,about2minutes.Stirinwhitebeans,pinenuts,oregano,andblackpepper.

Filleachsquashhalfwithabout1cupof thebeanmixture.Bakeanadditional8–10minutesat350°oruntilfillingisheatedthrough.

PER SERVING: CALORIES 345; PROTEIN 15g;CARBOHYDRATES 62g; TOTAL FAT 6.8g; SATURATED FAT0.6g; SODIUM145mg; FIBER 14.7g;BETA-CAROTENE 3,894mcg;VITAMIN C 44mg; CALCIUM 201mg; IRON 6.8mg; FOLATE198mcg;MAGNESIUM201mg;ZINC2mg;SELENIUM3.6mcg

CreamyZoodles

SERVES2

3mediumzucchini1ripeavocado,peeledandpitted½cupfreshbasilleaves1tablespoonlemonjuice

1clovegarlic

⅛teaspoongroundblackpepper1teaspoonBraggLiquidAminos1tablespoonwater

1tablespoonlemonzest

*Youcansubstitutebeanpastaforthezucchini.

Useajuliennepeeler(oraspiralsliceroraregularvegetablepeeler)to make “zoodles”—long, thin strips of zucchini that resemblespaghettinoodles.

Tomakethesauce,combineavocado,basil,lemonjuice,garlic,blackpepper,BraggLiquidAminos,andwaterinafoodprocessororhigh-poweredblenderandprocessuntilsmoothandcreamy.Addadditionalwaterifneededtoadjustconsistency.

Toss the uncooked (or lightly steamed) zucchini noodles with thesauce.Topwithlemonzest.

TIP: Thinly sliced or spiralized zucchini is a great replacement forpasta.Zucchininoodles,or“zoodles,”are lightand tastyandcanbeservedwithavarietyofhealthfultoppings.

PERSERVING:CALORIES172;PROTEIN6g;CARBOHYDRATES17g;TOTALFAT11.5g;SATURATEDFAT1.7g;SODIUM141mg;FIBER 8.1g; BETA-CAROTENE 730mcg; VITAMIN C 68mg;CALCIUM 83mg; IRON 1.9mg; FOLATE 140mcg; MAGNESIUM81mg;ZINC1.5mg;SELENIUM1.1mcg

ZucchiniLinguini

SERVES2

2mediumzucchinioryellowsquash3medium fresh tomatoes, roughly chopped 9 pieces unsalted, unsulfuredsun-driedtomatoes,soakedinwaterforatleast1hour2clovesgarlic4leavesfreshbasil

2teaspoonsbalsamicvinegar

Usea juliennepeeler (or spiral sliceror regularvegetablepeeler) tomake long, thinzucchininoodlesandarrangeon twoplates. (Ifyouprefercookedzucchini,water-sautéitfor2–3minutesuntilitistenderbut still firm.) Place fresh tomatoes in a food processor with driedtomatoesandsoakingwater,garlic,basil,andvinegar.Pulseuntilyoureachdesiredconsistency.Spoonthesauceoverthezucchini.

QUICKWHOLEGRAINMAINDISHES

Intactwholegrainsarethebestchoiceforgrainproducts.

Intactgrainsstillretaintheshapeandappearanceofthewaytheyweregrownandharvested.Theyhavenot been ground into flour. Because they are notground and contain the full fibrous shell, intactgrains are digested slowly and have a morefavorableglycemicindex.

CreamyBarleyRisottowithTomatoesandPeas




CreamyBarleyRisottowithTomatoesandPeas

SERVES4

1mediumonion,chopped1clovegarlic,minced1½cupswholegrainbarley½teaspoondriedbasil½teaspoondriedoregano1½cupschoppedtomatoes1½cupsunsweetened,unflavoredsoy,hemp,oralmondmilk

2cupswater¼ cup unfortified nutritional yeast ½ tablespoon reduced-sodium miso,mixedwith1tablespoonwater

1cupthawedfrozenpeas

Hulledandhull-lessbarleyaretwodifferentvarietiesofbarley;bothareconsideredwholegrains.Quicker-cookingpearlbarleyhasbeenrefinedandisnotawholegrain.

Heat 2–3 tablespoons water in a medium-size pot and water-sautéonion until tender. Add garlic and cook another minute. Addremainingingredients.Stirwell,bringtoaboil,reduceheat,partiallycover, and simmer until barley is tender and liquid is absorbed,stirringoccasionally,about75minutes.

Themixtureshouldbecreamybutnotsoupy,and thebarleywillbechewy,notmushy.



SERVES4

1 cup farro (whole grain or semi-pearled) 1 small red bell pepper, finelydiced1smallyellowororangepepper,finelydiced½redonion,finelydiced2tablespoonschoppedparsley

2tablespoonschoppedcilantro1smalllemon,juiced1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added blackbeans,drained½teaspoongarlicpowderBlackpepper,totaste¼teaspooncumin(optional)

Look for whole grain or semi-pearled farro. Pearled farro cooksfaster,butthenutritiousgermandbranhavebeenremoved.

Cook farro according to package instructions. Place in a large bowlandmixinremainingingredients.

PER SERVING: CALORIES 313; PROTEIN 13g;CARBOHYDRATES 59g; TOTAL FAT 1.9g; SATURATED FAT0.1g; SODIUM 6mg; FIBER 13.8g; BETA-CAROTENE 445mcg;VITAMINC75mg;CALCIUM70mg;IRON4.3mg;FOLATE83mcg;MAGNESIUM43mg;ZINC0.7mg;SELENIUM1.1mcg


SERVES4

1cupquinoa2 cups low-sodium or no-salt-added vegetable stock 1 pound freshmushrooms,chopped2cloves freshgarlic, finelychopped4greenonions,whiteand lightgreenparts,finelysliced¼cupchoppedfreshparsley

2tablespoonschoppedfreshchives

1freshlemon,juicedandzested¼cupwhitebalsamicvinegar

1teaspoonfreshlygroundblackpepper

Rinsequinoaincoldwater,anddrain.Combinequinoaandvegetablestock,andcookcoveredabout15minutes,onmediumheat,oruntilquinoaisdone.

While quinoa is cooking, place mushrooms in a sauté pan overmediumheat.Whenmushroomsbegintogiveoffjuice,addgarlicandcontinue to cook until mushrooms are cooked to your liking. Placequinoa, mushrooms, and remaining ingredients in a large bowl andgentlycombine.Serveatroomtemperature.


SERVES6

2cupswildrice¼teaspoongroundcumin½teaspooncoriander½teaspooncinnamon1cupunsulfureddriedapricots,coarselychopped

3cupswater

¼ cup unhulled sesame seeds Cook rice, spices, and dried apricots withwater on low heat for 35 minutes. Add sesame seeds and simmer for 10moreminutesoruntilriceiscooked.

PER SERVING: CALORIES 278; PROTEIN 10g;CARBOHYDRATES 55g; TOTAL FAT 3.7g; SATURATED FAT0.5g; SODIUM 13mg; FIBER 5.8g; BETA-CAROTENE 476mcg;CALCIUM 89mg; IRON 2.6mg; FOLATE 59mcg; MAGNESIUM125mg;ZINC3.8mg;SELENIUM4.1mcg

NON-VEGANMAINDISHES

TheNutritariandietisnotanall-or-nothingeatingplan.Youcanadjustittoyourneedsandpersonalpreferences.Thegoalistostaywithincertain

boundariessoyoustillreapthedramatichealthandlifespanbenefits.

If youwant to usemeat or dairy products in yourdiet, just don’t eat a large portion at any meal.Instead,usetheminsmallamountsasacondimentor flavoring. The goal is to keep animal productintaketolevelsbelow5percentoftotalcalories,orlessthan8–10ouncesperweek.Besuretochooseclean, wild-caught fish and certified organic meatorpoultry.

Complete veganism scares some people awayfromtryingavegandiet.Thegoodnewsisthatyoucanget thehealthbenefitsofavegandietwithouthavingtobecompletelyvegan.Therecipes in thissection show how a little bit of scallops, chicken,turkey, orwildmeat canbe added tomanyof thedishes in this book, in small amounts, to enhanceflavor.Youcanevenmakeamostlyveggieburger

that tastes likeyouareeatingmeat—thetrickis tochopthemeatfinelyorshreditintosmallpiecessothat theflavor isdispersed ineverymouthful. It isamazing that adding only 1 ounce of animalproductperservingcanpleasemeatloversandstillenable them to comply with a high-vegetable,Nutritariandiet.

Chicken-SeasonedQuinoa




EasyVegetablePizza

StuffedPepperswithMushrooms,Greens,andGroundTurkey

Chicken-SeasonedQuinoa

SERVES6

1(6-ounce)chickenbreast3cupslow-sodiumorno-salt-addedvegetablebroth1onion,chopped10 large shiitakeorothermushrooms, coarselychopped1½cupsquinoa,rinsedinafinemeshstrainer1redbellpepper,cut intothinstrips½cupthawedfrozenpeas

1cupcookedchickpeas1cupcherryorgrapetomatoes,halved2cupsspinach,chopped¼cupfreshbasil,chopped

2tablespoonslemonjuice

Blackpepper,totaste

Placechickenbreastinasaucepanandadd2tablespoonslow-sodiumvegetablebrothtopartiallycover.Bringtoaboil,reduceheat,cover,and simmer 15–20 minutes or until cooked through. Drain (settingasidethebroth)andcool,thenshredintopieces.

Heat2tablespoonsbrothinalargeskillet;addonionandmushroomsandsautéuntilsoft.Addthequinoa,redpepper,andvegetablebroth.Bringtoaboil,reduceheat,andcookcoveredfor15minutes.Stirinpeas and continue cooking until quinoa is tender and all liquid isabsorbed.

Stir in shredded chicken, chickpeas, tomatoes, spinach, basil, and

lemonjuice.Seasonwithblackpepper.

Servewarmoratroomtemperature.

PER SERVING: CALORIES 301; PROTEIN 19g;CARBOHYDRATES 47g; TOTAL FAT 4.5g; SATURATED FAT0.7g;CHOLESTEROL21.8mg;SODIUM114mg;FIBER7.5g;BETA-CAROTENE1,127mcg;VITAMINC38mg;CALCIUM76mg; IRON4.0mg; FOLATE 176mcg; MAGNESIUM 127mg; ZINC 2.7mg;SELENIUM15.4mcg


SERVES4

2redbellpeppers,sliced2mediumonions,sliced2mediumzucchini,cutinto1-inchpieces

2cupsslicedmushrooms6mediumtomatoes,chopped1 ½ cups cooked or 1 (15-ounce) can no-salt-added or low-sodium whitebeans,drained2clovesgarlic,finelychopped

1teaspoonHerbesdeProvence

¼teaspoonblackpepper⅓ pound firm fish fillets (such as halibut, bass, salmon), cut into 1-inchpieces

1tablespoonfreshlemonjuice

Heat⅛cupwateronmediumheatinalargepan.Addthebellpeppersandonionsandcookfor3minutes;addthezucchiniandmushroomsandcontinuecookingforanother6–8minutesoruntiltender,addingmorewaterifnecessarytokeepvegetablesfromsticking.

Add the tomatoes, beans, garlic, Herbes de Provence, and blackpepperandsimmeronlowheatfor4minutes.Addthefishtothestewandmixingently.Coverandsimmeronlowheatfor8–10minutes,

stirringoccasionally.

Beforeserving,stirinlemonjuice.

PER SERVING: CALORIES 235; PROTEIN 19g;CARBOHYDRATES 35g; TOTAL FAT 3.2g; SATURATED FAT0.7g; CHOLESTEROL 17mg; SODIUM 30mg; FIBER 13g; BETA-CAROTENE 1,798mcg; VITAMIN C 110mg; CALCIUM 119mg;IRON 3.9mg; FOLATE 132mcg;MAGNESIUM 93mg; ZINC 1.9mg;SELENIUM18.5mcg


SERVES7

2cupschoppedmushrooms½cupold-fashionedrolledoats¼cuprawpumpkinseeds1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added blackbeans,drainedanddivided

1teaspoondrybasil

½teaspoonoregano⅛teaspoonblackpepper6ounces(about1cup)organicgroundbeef*

*Tomakeburgerswithoutgroundbeef,blendanadditional1½cupsbeanswiththeoatandpumpkinseedmixture.

Dr.Fuhrman’sNutritarianKetchupisavailableatwww.drfuhrman.com/shop.


Heat 1–2 tablespoons water in a small pan and water-sautémushrooms until tender and moisture has evaporated, about 5minutes.Setaside.

Grindoatsandpumpkinseedsinafoodprocessor.Add1cupofthebeans, plus the basil, oregano, and black pepper and process until

blended.

Spoon mixture into a mixing bowl and stir in sautéed mushrooms,remainingwhole beans, andgroundbeef. Form into sevenmedium-sizepatties.Addadditionaloatsifneededtohelpformburgers.

Placepattiesonabakingsheetlinedwithparchmentpaperorlightlywipedwitholiveoil.Bake40minutes,turningonceafter20minutes.

Serveonasmall100percentwholegrainrollorpitawithslicedredonion, sliced tomato, lettuce, and a low-sodium, no-corn-syrupketchup.

PER SERVING: CALORIES 145; PROTEIN 11g;CARBOHYDRATES 14g; TOTAL FAT 5.4g; SATURATED FAT1.5g;CHOLESTEROL15.8mg;SODIUM18mg;FIBER4.5g;BETA-CAROTENE 3,608mcg; VITAMIN C 1mg; CALCIUM 31mg; IRON3.8mg; FOLATE 65mcg; MAGNESIUM 65mg; ZINC 2.1mg;SELENIUM6.9mcg


SERVES6

½mediumgreenbellpepper,cutintolargepieces½mediumonion

2clovesgarlic1 ½ cups cooked or 1 (15-ounce) can no-salt-added or low-sodium blackbeans,drained6ouncesorganicgroundturkey2teaspoonschilipowder

2teaspoonscumin


Placethebellpepper,onion,andgarlicinafoodprocessorandpulseuntil finelychopped.Add theblackbeansandpulse tocombineandchop up the beans. Placemixture in amedium bowl and stir in thegroundturkey,chilipowder,andcumin.

Dividethemixtureintosixpatties.Placeonabakingsheetlinedwithparchmentpaperor lightlywipedwithoil.Bake40minutes, turningafter20minutes.

Serveonasmall100percentwholegrainrollorpitawithslicedredonion,slicedtomato,andlettuce.

PER SERVING: CALORIES 112; PROTEIN 13g;CARBOHYDRATES 13g; TOTAL FAT 1.3g; SATURATED FAT0.3g;CHOLESTEROL20.8mg;SODIUM37mg;FIBER4.5g;BETA-

CAROTENE 169mcg; VITAMIN C 12mg; CALCIUM 28mg; IRON1.9mg; FOLATE 71mcg; MAGNESIUM 47mg; ZINC 1.3mg;SELENIUM9.3mcg

EasyVegetablePizza

SERVES4

4large(100%wholegrain)tortillasorpitas

2cupsno-salt-addedorlow-sodiumtomato-basedpastasauce½cupchoppedshiitakemushrooms½cupchoppedredonions10ouncesfrozenbroccoliflorets,thawedandfinelychopped4tablespoonsshreddedmozzarellacheese*

*Youcanuseanondairymozzarellaoromitthecheese.


Placetortillasorpitasontwobakingsheetsandwarmfor10minutes.Remove from oven and spoon on the pasta sauce. Sprinkle evenlywithmushrooms,onions,andbroccoli.Addalightsprinkleofcheese.Bake30minutes.

PER SERVING: CALORIES 250; PROTEIN 12g;CARBOHYDRATES40g;TOTALFAT6.2g;SATURATEDFAT1g;CHOLESTEROL 1.1mg; SODIUM 219mg; FIBER 9.7g; BETA-CAROTENE 752mcg;VITAMINC 50mg;CALCIUM150mg; IRON4mg; FOLATE 70mcg; MAGNESIUM 39mg; ZINC 1.1mg;SELENIUM7.9mcg

Stuffed Peppers with Mushrooms, Greens, andGroundTurkey

SERVES6

12ouncesleangroundturkey1onion,chopped½cupwholegarliccloves,chopped

2cupsslicedmushrooms

4cupschoppedgreens,suchaskaleorcollards2cupswater1cupwildrice

1cuprawpumpkinseeds

1teaspoonhotsauce, ifdesired6wholegreenorredbellpeppers,halved,seedsremovedPreheatovento250°F.

Cookturkeyinaskilletlightlycoatedwithcookingsprayoroliveoil.Stirinchoppedonion,garlic,mushrooms,andgreens.Allowtosteamslightly.Add2cupswaterandthenstirintherice.Cookcovered30minutesoruntilriceistender.

Addpumpkinseedsandhotsauce,ifdesired.

Placepeppershollowsideup in abakingdishand stuffwith turkeymixture.Bake,covered,for1houroruntilpeppersaretender.

PER SERVING: CALORIES 325; PROTEIN 24g;CARBOHYDRATES 22g; TOTAL FAT 17.5g; SATURATED FAT3.7g;CHOLESTEROL55.9mg;SODIUM133mg;FIBER4.8g;BETA-CAROTENE 815mcg;VITAMINC 106mg;CALCIUM80mg; IRON3.9mg; FOLATE 58mcg; MAGNESIUM 184mg; ZINC 4.4mg;SELENIUM27.4mcg

BURGERS,PIZZAS,ANDWRAPS

Eatforhealth...youridealweightandmanyotherwondrousthingswillfollow!

Fast-food meals of the Standard American Diet(SAD)areoffthechartswhenitcomestocalories,sodium, and fat, and they offer paltry amounts offiber, vitamins, and minerals. A typical fast-foodmeal consisting of a burger (two all-beef patties,“special” sauce, and a sesame seed bun),mediumfries, and a 32-ounce soda weighs in at 1,480calories, 1,490 grams sodium, and 48 grams fat.Andthat’stheworsttypeoffattoeat,too.

Make your own better-for-you burgers, pizzas,and wraps. Bean burgers, veggie pizzas, andvegetable-stuffed wraps and pitas will leave youfeeling so much better, both physically andmentally.

Alwayschoose100percentwholegrainbreadsandwraps.Look forbreadproducts that aremadefrom intact sprouted grains or coarsely groundgrain.Manna Organics bread and Food for Life’sEzekiel bread are examples of national brandswhosegrainsaremoreintactandthereforearegood

choices.Theyareavailableinthefrozensectionofmanysupermarketsandhealthfoodstores.

ChickpeaBurgers

TofuPizzaBites

Mushroom,Onion,andPestoPizza




TomatoAlmondPocketPitas

PitaStuffedwithSeasonedGreens

ChickpeaBurgers

SERVES6

1½cupscookedor1(15-ounce)canlow-sodiumorno-salt-addedchickpeas(garbanzobeans),drained¼cupfinelydicedredonion½cupgratedzucchini

2tablespoonsredwinevinegar2tablespoonslow-sodiumketchup*2tablespoonslow-sodium,naturalpeanutbutter1teaspooncumin

1teaspoongarlicpowder

¼teaspoonblackpepper

1cupold-fashionedoats

* Dr. Fuhrman’s Nutritarian Ketchup is available atwww.drfuhrman.com/shop.


Place chickpeas in a bowl and mash with a fork. Add remainingingredientsandmixwell.Formintosixpatties.

Placeonabakingsheet linedwithparchmentpaperor lightlywiped

withoil.Bake15minutes,turn,andbakeanadditional10minutes.

Serve on 100% whole grain buns or pitas if desired, topped withtomato,redonionslices,andlettuce.

TIP:Achievepermanentweightcontrolandsuperiorhealthbyeatingmore nutrient-rich foods and fewer high-calorie, low-nutrient foods.The more high-nutrient foods you consume, the fewer low-nutrientfoodsyoudesire.

PERSERVING:CALORIES162;PROTEIN7g;CARBOHYDRATES24g; TOTAL FAT 4.9g; SATURATED FAT 0.7g; SODIUM 17mg;FIBER 5.1g; BETA-CAROTENE 50mcg; VITAMIN C 4mg;CALCIUM31mg;IRON5mg;FOLATE80mcg;MAGNESIUM34mg;ZINC0.9mg;SELENIUM2.1mcg

TofuPizzaBites

SERVES2

1(12-ounce)packageextrafirmtofu1cuplow-sodiumorno-salt-addedtomato-basedpastasauce*2tablespoonstomatopaste*1teaspoongarlicpowder

1teaspoononionpowder

*ChoosetomatoproductspackagedinBPA-freematerialssuchascartonsorglass.

Bakedtofusubstitutesforthecrustinthiseasy,kid-friendlypizza.

Cuttofuintothinslicesandplaceonawirerack.

Mix the tomato sauce and tomato paste with the spices and spreadover the tofu.Bake in a 325°F oven for 30minutes or until tofu ishardenedandyellowedontheoutside.

PER SERVING: CALORIES 181; PROTEIN 15g;CARBOHYDRATES 19g; TOTAL FAT 5.2g; SATURATED FAT0.8g;CHOLESTEROL2.6mg;SODIUM157mg;FIBER3.5g;BETA-CAROTENE 645mcg; VITAMIN C 6mg; CALCIUM 99mg; IRON3.6mg; FOLATE 20mcg; MAGNESIUM 78mg; ZINC 1.5mg;SELENIUM2.8mcg


SERVES2

2cupsveryfinelyshreddedcollardgreens¼cuplow-sodiumsalsa*¼cuprawalmondbutter¼cupfreshcilantro,minced1teaspoongroundcumin

1teaspoonchilipowder2(100%wholegrain)wrapsorpitas

* Dr. Fuhrman’s salt-free Tex-Mex Salsa is available atwww.drfuhrman.com/shop.

Inabowl,mixtogethercollardgreens,salsa,almondbutter,cilantro,cumin, and chili powder. Serve stuffed into a whole grain pita orwrap.



SERVES2

2(100%wholegrain)flourtortillas1tablespoonfat-free,low-sodiumdressing*2cupsbroccolislawmix**

1tablespoondicedredonion1largetomato,diced½avocado,sliced

*Look for dressings that have no refined oil and contain less than 150mgsodium per 2 tablespoons. Some choices include Dr. Fuhrman’s bottleddressings (available online at www.drfuhrman.com), Annie’s Naturals FatFree Raspberry Balsamic Vinaigrette, and Maple Grove Farms Fat FreeBalsamicVinaigrette.

** You can buy prepackaged broccoli slaw in the produce section of manymarkets. You can also use cole slaw mix, shredded cabbage, or shreddedbroccoli.

Spreadtortillaswithdressing.Addbroccolislawmix,onion,tomato,andavocadototortillasandrollup.

Youcanalsomakethesewith100%wholegrainpitabread.

PER SERVING: CALORIES 266; PROTEIN 13g;CARBOHYDRATES 35g; TOTAL FAT 9.2g; SATURATED FAT

1.5g;CHOLESTEROL2.4mg;SODIUM295mg;FIBER8.7g;BETA-CAROTENE2,938mcg;VITAMINC75mg;CALCIUM205mg;IRON3mg;FOLATE65mcg;MAGNESIUM33mg;ZINC1mg;SELENIUM4.1mcg


SERVES4

½to1cuplow-sodiumvegetablebroth3clovesgarlic,minced

1bunchkale,toughstemsremoved,chopped¼teaspoonhotpepperflakes1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-addedchickpeas, drained¼ cup low-sodium, no-oil dressing, or low-sodium, no-corn-syrupketchuporhomemadehealthymayo*4(100%wholegrain)pitasor4slicesof100%wholegrainbreadsuchasEzekiel

1smallredonion,verythinlysliced

* To make homemade healthy mayo, blend 1 cup raw cashews, ¼ cupsunflowerseeds,3tablespoonsapplecidervinegar,2tablespoonslemonjuice,2 tablespoons water, 2 pitted dates, and 1 clove garlic in a high-poweredblender.Dr.Fuhrman’sNutritarianKetchup,Nuttynaise,andsaladdressingsare also super-healthy options for these sandwiches. They are available atwww.drfuhrman.com/shop.

Heat ½ cup vegetable broth in a large sauté pan, add garlic, andsimmerfor1minute;thenaddkaleandhotpepperflakes.Coverandsimmeroverlowheatfor5minutes.

Addchickpeasandadditionalvegetablebrothasneeded,andsimmerforanadditional15minutes.Mashsomeofthechickpeaswithafork

orthebackofaspoon.

Spreadsomeofthedressing,ketchup,orhomemademayoonpitasor,foranopen-facesandwich,onasliceof100%wholegrainbread.

Addkaleandchickpeasandtopwithslicedredonion.


DESSERTS

There’snoneedtogiveupsatisfying,deliciousdessertswiththeNutritarian

diet.

It is possible to create nutritious and tasty treatsusing only healthy, whole food ingredients. Youcancombinefresh,frozen,orunsulfureddriedfruit;raw nuts and seeds; and whole grains to createsimplebutcompany-worthytreats.

Avoid refined sweets—including sugar, honey,corn syrup, agave nectar, maple syrup, andmolasses—because they are low in nutrients andfiber and are rapidly absorbed by the body.Moreand more studies show that the consumption ofthese sweeteners, white sugar, and white flourproducts contributes significantly to thedevelopmentofobesity,diabetes,heartdisease,andcertaincancers.

It isamazingthat theconservativeuseofdriedfruits, such as dates, canmake desserts taste evenbetterthanconventionalsweeteners,yetbecauseofthe nutrients and fibers they contain, those driedfruits prevent a dangerous sugar spike in the

bloodstream.

BananaOatmealCookies



PeanutButterCookies

LemonBalls




BerryBananaCompote




PumpkinPieMousse


ChocolateHummus



Mixed-BerryFreeze

BananaOatmealCookies

SERVES12

2cupsold-fashionedoats1teaspoonbakingsoda

1teaspooncinnamon¼teaspoonnutmeg¼teaspoongroundginger

4mediumripebananas

¼cuprawsunflowerseeds⅓cupraisinsorcurrants

These cookies add the perfect finish to brown bag lunches and areevengreatforafastbreakfast.

Preheat the oven to 300ºF. Line a baking sheet with parchment orspraywithnonstickspray.

Useahigh-poweredblendertoprocesstheoatsintotheconsistencyofflour.Pourtheoatflourintoamixingbowlandaddthebakingsoda,cinnamon,nutmeg,andginger.

Blendthebananasintheblenderuntilcompletelysmooth.Addtotheoatmixturealongwiththesunflowerseedsandraisinsorcurrants,andmixuntilwellcombined.

Use a1-ounce cookie scoop (equal to about 2 tablespoons) to placespoonfulsof thecookiedoughonthebakingsheet.Dipthescoopinwatertokeepthedoughfromsticking.Uselightlymoistenedfingerstoflatteneachcookieslightly.Bake15minutes.

Coolcookiesonawirerackandstoreinanairtightcontainer.

Makesabout24cookies.

PERSERVING:CALORIES115;PROTEIN3g;CARBOHYDRATES22g; TOTAL FAT 2.7g; SATURATED FAT 0.4g; SODIUM 106mg;FIBER 2.9g; BETA-CAROTENE 11mcg; VITAMIN C 4mg;CALCIUM9mg;IRON3.7mg;FOLATE15mcg;MAGNESIUM22mg;ZINC0.2mg;SELENIUM2mcg


SERVES12

¾cupdates,soakedfor15minutesinwarmwater,thendrained

1veryripebanana2tablespoonsrawalmondorcashewbutter

1cupold-fashionedoats

½cupalmondflour(purchasedorgroundfromrawalmonds)

2tablespoonsnaturalcocoapowder

1 teaspoon alcohol-free vanilla or almond extract ½ cup choppedunsweeteneddriedcherries


Add dates to a food processor and pulse until they are blended andstart to form a ball.Add the banana and almond butter and processuntilwellcombined.

Addoats,almondflour,cocoapowder,andvanillaextractandprocessuntilmixtureformsadough.Ifmixture is toowet,addmoreoats toadjust consistency. Add dried cherries and pulse again until justmixed.Chilldoughfor10minutes.

Drop by tablespoons onto a lightly oiled or parchment-lined cookie

sheet.Bake15–17minutes.

Makesabout24cookies.



SERVES14

2largeapples,peeledandsliced

2teaspoonsalcohol-freevanillaextract1cuppitted,choppeddates⅔cupwholewheatflour1¼teaspoonsarrowrootpowder⅔cuprawwalnuts,ground

4tablespoonsnaturalcocoapowder

¾cupold-fashionedoats¾cupchoppedwalnuts

Note: These cookies freeze well. For a chocolate coconut cookie, add 3tablespoonsunsweetened,shreddedcoconut.


Blend apples, vanilla, and dates in a high-powered blender untilcreamy.

In a large bowl, combine the flour, arrowroot powder, ground nuts,and cocoa powder. Add the blended wet ingredients to the dryingredients,andmixwell.Stirinoatsandchoppednuts.

Drop spoonfuls of cookie dough onto a lightly oiled or parchment-

linedbakingsheet.Bake10minutes.

Makesabout42smallcookies.


PeanutButterCookies

SERVES15

1½cupscookedgreenlentils1cupnatural,unsaltedpeanutbutter,divided6medjooldatesor12regulardates,pitted½cupraisins1tablespoonlow-sodiumbakingpowder

1tablespoonalcohol-freevanillaextract

Note:Ifdesired,beforebaking,makeanindentationinthetopofeachcookieandadd1teaspoonall-fruitpreserves.

These Nutritarian cookies are made with cooked lentils instead offlour.


Pureelentilsinahigh-poweredblender.Placeinabowlandmixin½cuppeanutbutter.

Addtheremaining½cuppeanutbuttertotheblender,alongwiththedates and raisins, and blend until mixture is smooth and wellcombined. Remove from blender and combine with lentil/peanutbuttermixture.Stirinbakingpowderandvanillaextract.

Roll into 1-inch balls and place on a nonstick baking mat orparchment-linedbakingsheet.Bake12minutes,thenpressdownwithafork.Bakeanadditional20–25minutes.

Coolcompletelyonawirerack.Storeinrefrigerator.

Makes2½dozencookies.

PERSERVING:CALORIES164;PROTEIN6g;CARBOHYDRATES19g; TOTAL FAT 8.3g; SATURATED FAT 1.2g; SODIUM 3mg;FIBER 3.7g; BETA-CAROTENE 10mcg; CALCIUM 65mg; IRON1.3mg; FOLATE 62mcg; MAGNESIUM 43mg; ZINC 0.9mg;SELENIUM1.8mcg

LemonBalls

SERVES15

2cupsrawcashews2organiclemons,juicedandzested1½cupsunsweetenedshreddedcoconut,plusextraforrolling½cupdates,pitted

Thesebite-sizetreatsareperfectforsharingwithfriendsandfamily.

Placecashewsinafoodprocessorandprocesstoafinepowder.Addlemon juice, lemon zest, coconut, and dates and process untilconsistencyisthickandmoist,addingabitofwaterifneeded.

Using hands, roll into small bite-size balls and then roll into someextrashreddedcoconuttocoattheball.Placeintoacontainer/dishandputintherefrigeratororfreezeruntilhard.

Makesabout30balls.



SERVES10

1cuppitteddates½cuprawalmondbutter2tablespoonsnaturalcocoapowder

3tablespoonsgroundchiaseeds

Naturalcocoapowder,rawalmondsorhazelnuts,orunsweetenedshreddedcoconutAddall ingredients to a foodprocessor andblenduntil verywellcombined.

Remove from foodprocessor and form intoone-inch-diameterballs.Roll balls in cocoa powder, ground almonds or hazelnuts, orunsweetenedshreddedcoconut.

Makesabout20balls.

PERSERVING:CALORIES136;PROTEIN4g;CARBOHYDRATES15g; TOTAL FAT 8.1g; SATURATED FAT 0.7g; SODIUM 2mg;FIBER3.9g;BETA-CAROTENE1mcg;CALCIUM70mg;IRON1mg;FOLATE 10mcg; MAGNESIUM 57mg; ZINC 0.7mg; SELENIUM2.6mcg


SERVES12

½cupunsulfureddriedapricots, chopped⅓ cupunsweetenedsoy,hemp,oralmondmilk¾cupold-fashionedoats1cuprawcashewsand/oralmonds2tablespoonsrawsunflowerseeds

1teaspoongroundflaxseed1cupdates,pitted⅓cuprawcashewbutter

1teaspooncinnamon

Soakapricotsinnondairymilkfor1hour.

Inafoodprocessor,processoatsuntilcoarselychopped.Removeandsetaside.

Placenuts,sunflowerseeds,andflaxseedinfoodprocessorandchopintosmallpieces.Removeandaddtochoppedoats.

Adddatesandcashewbuttertofoodprocessorandprocessuntilverywellcombinedandsmooth.Mixturewillstarttoformaball.Addoatand nutmixture back to food processor alongwith soaked, drainedapricotpiecesandcinnamon,andcombine.

Pressmixture into an 8-by-8-inch baking pan.Make sure it is wellcompacted.Cutintobars.

PERSERVING:CALORIES185;PROTEIN5g;CARBOHYDRATES22g; TOTAL FAT 10.4g; SATURATED FAT 1.6g; SODIUM 3mg;FIBER 3.2g; BETA-CAROTENE 119mcg; CALCIUM 35mg; IRON1.5mg; FOLATE 20mcg; MAGNESIUM 75mg; ZINC 1.2mg;SELENIUM4.7mcg


SERVES8

Forthecrust½cupunsweetenedshreddedcoconut1cupchoppedrawmacadamianuts16pittedregulardatesor8pittedmedjooldates

Forthefilling

12pittedregulardatesor6pittedmedjooldates*2avocados,peeledandpitted½cuprawcashews4tablespoonsnatural,nonalkalizedcocoapowder

*Addmoredatesforasweeterfilling.

Thispie isperfect fora specialoccasion.Avocadosmake the fillingrichandcreamy.

For the crust, combine the coconut,macadamia nuts, and dates in afoodprocessorandprocessuntilwellblended.Pressthemixtureintoaglasspiepan.

Forthefilling,blenddates,avocado,cashews,andcocoapowderinahigh-poweredblenderorfoodprocessoruntilcreamy.

Spoon filling into crust and place in the freezer for 1 hour beforeserving.

PERSERVING:CALORIES422;PROTEIN5g;CARBOHYDRATES54g; TOTAL FAT 25g; SATURATED FAT 6.1g; SODIUM 7mg;FIBER 9.6g; BETA-CAROTENE 65mcg; VITAMIN C 3mg;CALCIUM 61mg; IRON 2.5mg; FOLATE 45mcg; MAGNESIUM104mg;ZINC1.4mg;SELENIUM3.9mcg

BerryBananaCompote

SERVES2

1banana¼cupunsweetenedsoy,hemp,oralmondmilk

1cupfrozenmixedberries

Afewdropsofalcohol-freevanillaextractDashofcinnamon

Adeliciousdessertbeforeyouknowit:Combinefiveingredientsandmicrowave!

Mashbananawithnondairymilkinasmallmicrowave-safebowl.Stirinberriesandvanilla.Sprinklewithcinnamon.Microwaveforabout1minute.

Servewarm.

TIP:Berriesandcherriesarerichinflavonoids,compoundsthatareconcentratedintheirskinsandareresponsiblefortheirred,blue,andpurple colors. Flavonoids have antioxidant and anti-inflammatorybenefits and help to support your nervous system and your overallhealth.

PER SERVING:CALORIES 81; PROTEIN 1g; CARBOHYDRATES21g; TOTAL FAT 0.3g; SATURATED FAT 0.1g; SODIUM 2mg;FIBER 3.2g; BETA-CAROTENE 36mcg; VITAMIN C 36mg;CALCIUM 17mg; IRON 0.7mg; FOLATE 24mcg; MAGNESIUM24mg;ZINC0.2mg;SELENIUM1.1mcg


SERVES4

1ripebanana

1ripeavocado½cupnatural,unsaltedpeanutbutter⅓cupnaturalcocoapowder4–6 regular dates or 2–3 medjool dates, pitted ¼ cup unsweetened soy,hemp,oralmondmilk


Blend all ingredients in a food processor or high-powered blenderuntil smoothandcreamy.Addadditionalnondairymilk ifneeded toadjustconsistency.

Divideintoservingdishesandrefrigerateforatleast2hours.

PER SERVING: CALORIES 322; PROTEIN 10g;CARBOHYDRATES30g;TOTALFAT22g;SATURATEDFAT3.5g;SODIUM12mg; FIBER8.8g;BETA-CAROTENE40mcg;VITAMINC 6mg; CALCIUM 59mg; IRON 2.2mg; FOLATE 85mcg;MAGNESIUM117mg;ZINC1.9mg;SELENIUM3.8mcg


SERVES4

2cupsunsweetenedvanillasoy,hemp,oralmondmilk4medjooldatesor8regulardates,pitted

3tablespoonsnaturalcocoapowder½teaspoonalcohol-freevanillaextract½cupchiaseeds,divided

Blend milk, dates, cocoa powder, vanilla, and 2 tablespoons chiaseedsinahigh-poweredblender.Stirinremainingchiaseeds.

Refrigeratefor15minutesandstiragaintodistributeseedsevenly.

Ifdesired,topwithfreshberries.

PERSERVING:CALORIES200;PROTEIN6g;CARBOHYDRATES30g; TOTAL FAT 8.6g; SATURATED FAT 1g; SODIUM 98mg;FIBER 10.3g; BETA-CAROTENE 21mcg; CALCIUM 413mg; IRON2.9mg; FOLATE 6mcg; MAGNESIUM 114mg; ZINC 1.4mg;SELENIUM12.3mcg


SERVES6

6medjooldatesor12regulardates,pitted8cupssoy,hemp,oralmondmilk,divided

1cupuncookedwildrice1(2-inch)cinnamonstick


½teaspoongroundcardamom

Thearomasofcinnamon,vanilla,andcardamomwill fillyourhomewhilethisricepuddingiscooking.

Usingahigh-poweredblender,blenddateswith4cupsnondairymilk.

Wipe the inside of a slow cookerwith a small amount of olive oil.Placeblendeddatemixture, theother4cupsofmilk,and remainingingredientsintheslowcookerandstirtocombine.

Set the slow cooker on high until mixture starts to simmer, thenreduce setting to low and cook 6–7 hours or until rice is tender.Discardcinnamonstick.

Removefromtheslowcookerandplaceinaglasscontainer.Chillinrefrigeratoruntilreadytoserve.Puddingwillthickenasitcools.

PER SERVING: CALORIES 344; PROTEIN 15g;CARBOHYDRATES 59g; TOTAL FAT 6.2g; SATURATED FAT0.7g; SODIUM 169mg; FIBER 5.1g; BETA-CAROTENE 31mcg;CALCIUM 109mg; IRON 3.1mg; FOLATE 88mcg; MAGNESIUM143mg;ZINC2.1mg;SELENIUM16.5mcg

PumpkinPieMousse

SERVES3

1cuppumpkinpuree*½cupsoy,hemp,oralmondmilk(adjusttodesiredconsistency)

3medjooldatesor6regulardates,pitted½cupcookedcannellinibeans½teaspoonpumpkinpiespice¼teaspooncinnamonToastedpecans,forgarnish

*Usefreshpumpkinpureeorpumpkinpureepackedinnon-BPAcartons.

Blendallingredientsexceptpecansinahigh-poweredblendertillwellblended, light, and fluffy. Top with toasted pecans or if desired, adollopofcashewcream.

Tomakecashewcream:Blend1⅓cupsrawcashews;¾cupvanillasoy,hemp,oralmondmilk;and⅔cuppitteddatesinahigh-poweredblenderuntilsmoothandcreamy.

PERSERVING:CALORIES142;PROTEIN5g;CARBOHYDRATES31g; TOTAL FAT 1g; SATURATED FAT 0.2g; SODIUM 22mg;FIBER 5.3g; BETA-CAROTENE 1,221mcg; VITAMIN C 4mg;CALCIUM 60mg; IRON 1.7mg; FOLATE 58mcg; MAGNESIUM49mg;ZINC0.6mg;SELENIUM2.5mcg


SERVES8

1¾cupsrawcashews,soakedovernight

7medjooldatesor14regulardates,pitted¼to½cupcoconutwater,asneeded

1vanillabean,pulpscrapedout

½teaspoonalcohol-freevanillaextractYourchoiceoffruit

Sabayon is a custard-like dessert popular in southern France; it’salso known as zabaglione in Italy. For this Nutritarian version,cashews, dates, and coconutwater are blendedwith a fresh vanillabean.

Inahigh-poweredblender,combineallingredientsexceptforthefruitandblenduntilverysmooth,addingmorecoconutwaterasneededtoachieveathickbutpourablemixture.

Foranicepresentation,alternatelayersoffruitandsabayoninaclearparfaitglassorjustspoonoveryourchoiceoffreshfruitinabowl.

PERSERVING:CALORIES203;PROTEIN5g;CARBOHYDRATES24g; TOTAL FAT 11.3g; SATURATED FAT 2g; SODIUM 11mg;

FIBER 2.3g; BETA-CAROTENE 19mcg; CALCIUM 25mg; IRON1.9mg; FOLATE 10mcg; MAGNESIUM 88mg; ZINC 1.6mg;SELENIUM5.2mcg

ChocolateHummus

SERVES6

1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added blackbeans,drained4medjooldates,pitted¼cuprawalmonds¼cupnaturalcocoapowder

1teaspoonalcohol-freevanillaextract¼teaspooncinnamon¼cupsoy,hemp,oralmondmilkServewithyourfavoritefreshfruit.

Placeallingredientsinahigh-poweredblenderorfoodprocessorandblend until very smooth.Addmore nondairymilk ifmixture is toothick.Chillthoroughly.

Hummuswillthickenasitchills;youmayneedtothinitwithalittlemorenondairymilkbeforeservingwithfreshfruit.

TIP: Delicious fruit sorbets or ice “creams” are quick and easy tomakewhenusingagoodblender.Theyareagreatwaytohealthfullysatisfyyoursweettooth—andyoucangetcreativewithyourfavoritefruitcombinations.

PERSERVING:CALORIES151;PROTEIN6g;CARBOHYDRATES26g; TOTAL FAT 3.9g; SATURATED FAT 0.6g; SODIUM 7mg;

FIBER 6.8g; BETA-CAROTENE 15mcg; CALCIUM 46mg; IRON1.8mg; FOLATE 72mcg; MAGNESIUM 75mg; ZINC 1mg;SELENIUM1.7mcg


SERVES2

2tablespoonssoy,hemp,oralmondmilk

1teaspoonvanilla2regulardatesor1medjooldate1–2tablespoonsunsweetenedcocoapowder2largebananas,frozen

Add nondairy milk, vanilla, dates, and cocoa powder to a high-powered blender and start to blend. Drop frozen banana pieces inslowly. Add additional nondairy milk if needed to reach desiredconsistency.

If you like, blend in ¼ cup raw nuts—hazelnuts, macadamia nuts,cashews,almonds,orpecans—withtheotheringredients.

TIP: Keep frozen bananas on hand so you are ready to whip up agood-for-you frozen dessert whenever the mood strikes. To freezebananas,peel,cutinthirds,andsealinaplasticbagbeforefreezing.

PERSERVING:CALORIES175;PROTEIN3g;CARBOHYDRATES43g; TOTAL FAT 1.1g; SATURATED FAT 0.4g; SODIUM 10mg;FIBER 5.3g; BETA-CAROTENE 46mcg; VITAMIN C 12mg;CALCIUM 22mg; IRON 0.9mg; FOLATE 33mcg; MAGNESIUM

61mg;ZINC0.5mg;SELENIUM2.5mcg


SERVES2

½cupalmond,hemp,orsoymilk(ormoretoachievedesiredconsistency)1ripebanana,frozen

2cupsfrozenmango¼cuprawmacadamianutsorwalnutsBlendingredientsinahigh-poweredblender.Freezeuntilfirm.


Mixed-BerryFreeze

SERVES2

¼cupsoy,hemp,oralmondmilk1ripebanana,frozen1(10-ounce)packagefrozenmixedberries

2tablespoonsgroundflaxseeds

This guilt-free dessert is a great way to get your daily serving ofantioxidant-richberries.

Blendingredientsinahigh-poweredblenderuntilcreamy.


Acknowledgments

I want to thank and recognize my excellent supportive team atDrFuhrman.com that made this book possible. They includemarketingdirectorHeidiPellegrini,whoplayedan important role inorganizingthisproject;EileenMurphyforediting;artdirectorLaurenRussell,andherteamTimShayandKyleFidel.MeredithRussellalsocontributed to the photos and art. Linda Popescu, RD, and MaryBeckercontributedtotherecipesandMaryBeckeralsowasthefoodstylistpreparingandplatingmostoftherecipesforthephotography.ThemajorityofthephotosweretakenbyKyleFidel,LisaFuhrman,andJennaFuhrman.

InternationalConversionChart

Oventemperatureequivalents

MeasurementequivalentsMeasurementsshouldalwaysbelevelunlessdirectedotherwise

250°F=120°C ⅛teaspoon=0.5ml

275°F=135°C ¼teaspoon=1ml

300°F=150°C ½teaspoon=2ml

325°F=160°C 1teaspoon=5ml

350°F=180°C 1tablespoon=3teaspoons=½fluidounce=15ml

375°F=190°C 2tablespoons=⅛cup=1fluidounce=30ml

400°F=200°C 4tablespoons=¼cup=2fluidounces=60ml

425°F=220°C 5⅓tablespoons=⅓cup=3fluidounces=80ml

450°F=230°C 8tablespoons=½cup=4fluidounces=120ml

475°F=240°C 10⅔tablespoons=⅔cup=5fluidounces=160ml

500°F=260°C 12tablespoons=¾cup=6fluidounces=180ml

16tablespoons=1cup=8fluidounces=240ml

Index

Thepaginationofthiselectroniceditiondoesnotmatchtheeditionfromwhichitwascreated.Tolocateaspecificentry,pleaseuseyoure-bookreader’ssearchtools.

Recipes are organized under recipe main ingredients. Consult the Table ofContentsforanalphabeticallistoftherecipes.Pagereferencesfollowedbypindicateaphotograph.

Alliumvegetables,8,10almond butter: Chocolate Almond Smoothie, 48p–49; Easy BalsamicAlmond

Dressing,58–59p;MediterraneanCollardGreenWraps,234p–35;RedBeanSalsa with Baked Pita Chips, 106–7p almonds: Baked Kale and CabbageCasserole, 160p–61; Blueberry Almond Salad, 98p; Chocolate Hummus,274p–75; Crispy Kale Chips, 113p; Green Bean Salad with Lemon BasilVinaigrette,84–85p;JapaneseCurryStirFry,194–95p;KaleandFruitSaladwithAlmondCitrusDressing,96–97p;LemonHerbCauliflowerRice,174–75p; No-Bake Apricot Oat Bars, 258p–59; Peach and Leafy Lentil Salad,88–89p;PerfectPesto,104p–5;QuickBreakfastQuinoa,26p–27;StrawberryBalsamicDressing,66p–67;TomatoAlmondPocketPitas,240p–41

animalproducts,4,7,14anthocyanins,6antiangiogenicfoods,8anticancerfoods,5,8,10,125,135antioxidants,6apples:BlueAppleNutOatmeal,18p–19;ChocolateWalnutClusters,250–51p;

ChoppedNuttyFruit andVegetableSalad,99p;GreenLemonade,44p–45;JapaneseCurryStirFry,194–95p;KaleandFruitSaladwithAlmondCitrusDressing, 96–97p;Kale andRedCabbageSalad, 86p–87;QuickBreakfastQuinoa,26p–27

apricots:HawaiianTofuStirFry,196p–97; JapaneseCurryStirFry,194–95p;No-BakeApricotOatBars,258p–59;WildRicewithApricotsandSesameSeeds, 210–11p artichokes: Quick and Easy Artichoke and Tomato SauceDinner,153p;steaming,11

arugula:healthbenefitsof,5;MushroomandBarleySoup,128p–29;Mushroom,Onion, and Pesto Pizza, 232p–33; Old-Fashioned Grain and MushroomSalad, 82–83p asparagus:BalsamicTomato andAsparagusSalad, 74p–75;steaming,11

avocados:Back-to-BasicsGuacamole,102–3p;BlackBeanandAvocadoSalad,76–77p; Chocolate “Cream” Pie, 260–61p; Chocolate Peanut ButterPudding,264p–65;CreamyBreakfastBroccoli,38p;CreamyZoodles,201p;KaleandRedCabbageSalad,86p–87;Mexican-StyleSpaghettiSquashwithGuacamole, 180p–81; Quick Avocado Dressing, 63p; Speedy VegetableWraps, 236–37p; Tex-Mex Salad, 94p–95; tips on ripening, 63p; VeryVeggieBurritosorEnchiladas,198–99pbabygreens:BalsamicTomatoandAsparagusSalad, 74p–75;Old-FashionedGrain andMushroomSalad, 82–83p;Super-EasyBlendedSalad,46p;Tex-MexSalad,94p–95

balsamicvinegar,14.Seealsospecificrecipesbananas: Banana Oatmeal Cookies, 246–47p; Banana Walnut Dressing, 60p;

BerryBananaCompote, 263–64p;BlueAppleNutOatmeal, 18p–19;ChiaSeed Breakfast Pudding, 30–31p; Chocolate Almond Smoothie, 48p–49;Chocolate Cherry Cookies, 248p–49; Chocolate Peanut Butter Pudding,264p–65; Chocolate Peanut Butter Smoothie, 47p; Five-Minute ChocolateIce Cream, 276p–77; Fruity Chickpea Cereal, 34–35p; Go-To GreenSmoothie, 42p–43; Mixed-Berry Freeze, 280p–81; Quick Banana WalnutBreakfast,32p–33

barley:CreamyBarleyRisottowithTomatoesandPeas,204–5p;MushroomandBarleySoup,128p–29

bars.Seecookies/barsbasil,13.Seealsospecificrecipesbeans: Chickpea Burgers, 228p–29; as G-BOMBS superfood, 9; general

description of, 6; Quick and Easy Bean Salad, 90–91p; Quick SautéedGreens,Beans,andGarlic,184p;resistantstarchof,6;Tex-MexSalad,94p–95; Too-Busy-to-Cook Vegetable Bean Soup, 146p–47; Very VeggieBurritos or Enchiladas, 198–99p. See also black beans; cannellini beans;kidneybeansbeef.Seemeatdishes

bellpeppers.Seegreenbellpeppers;redbellpeppers

berries: Berry Banana Compote, 263–64p; Berry “Yogurt,” 28–29p; CreamyBuckwheatPorridge,24p–25;healthbenefitsofG-BOMBSsuperfood,6,7,9, 21; Mixed-Berry Freeze, 280p–81. See also specific type of berrybeverages.Seesmoothies/beverages

black beans: BlackBean andAvocado Salad, 76–77p; BlackBean, Beef, andMushroomBurgers, 218p–19;BuenasNochesBlackBeanSoup, 118–19p;EggplantandBlackBeanStew,132–33p;FarrowithBlackBeansandFreshHerbs,206p–7;healthbenefitsof,6;QuickTurkeyandBeanBurgers,220–21p; Tex-Mex Salad, 94p–95; Two-Bean Chili, 148–49p. See also beansblackberries:Berry“Yogurt,”28–29p;howtoincorporateintodiet,7

black-eyedpeas,6blenders/blending,12–13,275blueberries: Berry “Yogurt,” 28–29p; Blue Apple Nut Oatmeal, 18p–19;

Blueberry Almond Salad, 98p; Chia Seed Breakfast Pudding, 30–31p;Cinnamon-SpicedBakedOatmeal,22–23p;Go-ToGreenSmoothie,43;HotOatmeal Smoothie, 41p; incorporating into diet, 7; Quick BananaWalnutBreakfast,32p–33;QuickBreakfastQuinoa,26p–27

bok choy: health benefits of, 5; Japanese Curry Stir Fry, 194–95p; QuickSautéedGreens,Beans,andGarlic,184pBPA(bisphenol-A),9

breakfast:awordabout,16;recipesfor,17–38ppbroccoli: Broccoli Pomegranate Salad, 78, 79p; Chilled Sesame Noodles and

Broccoli,164p–65;ChoppedNuttyFruitandVegetableSalad,99p;CoconutCurrywithBroccoli andSnowPeas, 170p–71; “Cream”ofBroccoliSoup,122–23p;CreamyBreakfastBroccoli,38p;EasyVegetablePizza,222p–23;HawaiianTofu Stir Fry, 196p–97; health benefits of, 5; SpeedyVegetableWraps, 236–37p; steaming, 11; Too-Busy-to-Cook Vegetable Bean Soup,146p–47;Two-BeanChili,148–49pBrussels sprouts:healthbenefitsof,5;MashedCauliflowerandBrusselsSprouts,176–77p;steaming,11

buckwheatgroats,24p–25burgers: Black Bean, Beef, and Mushroom Burgers, 218p–19; Chickpea

Burgers,228p–29;QuickTurkeyandBeanBurgers,220–21p;awordabout,226. See also meat dishes cabbage: Baked Kale and Cabbage Casserole,160p–61;ChoppedNuttyFruitandVegetableSalad,99p;healthbenefitsof,5; Kale and Red Cabbage Salad, 86p–87; Sautéed Cabbage and Onions,185p;steaming,11

cancers:anticancerfoodscombating,5,8,10,125,135;folicacidconnectiontocertain, 14; high rates of, 4. See also chronic diseases cannellini beans:

health benefits of, 6; Pumpkin Pie Mousse, 270–71p. See also beanscarbohydrates,6,14

carrot juice:Carrot andRedLentilSoup,120p–21;CreamyCauliflowerSoup,134p–35;Go-ToGreenSmoothie,42p–43;QuickandSpicyTomatoBisque,138p–39

carrots: Baked Kale and Cabbage Casserole, 160p–61; Buenas Noches BlackBean Soup, 118–19p; Chopped Nutty Fruit and Vegetable Salad, 99p;CoconutCurrywithBroccoliandSnowPeas,170p–71;EasySplitPeaStew,124p–25;Mushroom andBarleySoup, 128p–29; PerfectKale Sauté, 186–87p; Sweet Shredded Carrot Salad, 80p–81; Too-Busy-to-Cook VegetableBeanSoup,146p–47;VeryVeggieBurritosorEnchiladas,198–99pcashewbutter: Broccoli Pomegranate Salad, 78–79p; No-Bake Apricot Oat Bars,258p–59

cashews: Better-for-You “Mayo,” 70p–71; Chocolate “Cream” Pie, 260–61p;“Creamed”KaleandSweetPotatoes,168p–69;“Cream”ofBroccoliSoup,122–23p; Creamy Cauliflower Soup, 134p–35; Creamy Lemon Dressing,61p;CrispyKaleChips,113p;JapaneseCurryStirFry,194–95p;No-BakeApricot Oat Bars, 258p–59; Old-Fashioned Grain and Mushroom Saladdressing, 82–83p; Quick and Spicy Tomato Bisque, 138p–39; Spicy Cornand Red Pepper Soup, 142–43p; Ultimate Veggie Dressing, 68–69pcauliflower: Cauliflower and Sweet Potato Soup, 130–31p; CreamyCauliflower Soup, 134p–35; as cruciferous vegetable, 5; Lemon HerbCauliflowerRice,174–75p;MashedCauliflowerandBrusselsSprouts,176–77p;RoastedCauliflowerwithChickpeas,Tomatoes,andSpinach,178p–79

celery:BuenasNochesBlackBeanSoup,118–19p;EasySplitPeaStew,124p–25;EggplantandBlackBeanStew,132–33p;MushroomandBarleySoup,128p–29

Ceyloncinnamon,14cheese:EasyVegetablePizza,222p–23;saturatedfatsin,4,7cherries:ChocolateCherryCookies,248p–49;Go-ToGreenSmoothie,42p–43chia seeds: Berry “Yogurt,” 28–29p; Chia Seed Breakfast Pudding, 30–31p;

Chocolate Almond Truffles, 256–57p; Chocolate Chia Pudding, 266–67p;Creamy Buckwheat Porridge, 24p–25; Go-To Green Smoothie, 42p–43;health benefits of, 8, 33; No-Cook Strawberry Oatmeal To-Go, 20p–21;Nutri-tella, 110–11p chickpeas: Chicken-Seasoned Quinoa, 214–15p;Chickpea Burgers, 228p–29; Creamy Polenta with Mushrooms, Kale, andChickpeas,162–63p;FruityChickpeaCereal,34–35p;healthbenefitsof,6;

Italian Chickpea Popcorn, 114p–15; Roasted Cauliflower with Chickpeas,Tomatoes, and Spinach, 178p–79; SautéedKale and Chickpea Pitas, 238–39p;SuperSimpleHummus,108p–9

chocolate.Seecocoapowdercholesterollevels,7chronicdiseases: animalproducts, refinedcarbohydrates and,14;diabetes, 10;

heart disease, 7, 8, 10; salt intake and high blood pressure, 113. See alsocancers;healthcilantrouses,13

cinnamon,14.Seealsospecificrecipescocoa powder: Chocolate Almond Smoothie, 48p–49; Chocolate Almond

Truffles, 256–57p; Chocolate Cherry Cookies, 248p–49; Chocolate ChiaPudding, 266–67p; Chocolate “Cream” Pie, 260–61p; ChocolateHummus,274p–75; Chocolate Peanut Butter Pudding, 264p–65; Chocolate PeanutButter Smoothie, 47p; Chocolate Walnut Clusters, 250–51p; Five-MinuteChocolate Ice Cream, 276p–77; Nutri-tella, 110–11p coconut: ChocolateAlmond Truffles, 256–57p; Chocolate “Cream” Pie, 260–61p; ChocolateWalnut Clusters, 250–51p; Coconut Curry with Broccoli and Snow Peas,170p–71;HawaiianTofuStirFry,196p–97;LemonBalls,254p–55

collards: health benefits of, 5;Mediterranean Collard GreenWraps, 234p–35;Quick Sautéed Greens, Beans, and Garlic, 184p; steaming, 11; StuffedPeppers with Mushrooms, Greens, and Ground Turkey, 224–25pcookies/bars: Banana Oatmeal Cookies, 246–47p; Chocolate CherryCookies, 248p–49;ChocolateWalnutClusters, 250–51p;No-BakeApricotOatBars,258p–59;PeanutButterCookies,252p–53

cookingtechniquesandtips,11–14,275corn: Black Bean and Avocado Salad, 76–77p; Buenas Noches Black Bean

Soup,118–19p;SpicyCornandRedPepperSoup,142–43p;Tex-MexSalad,94p–95; Too-Busy-to-Cook Vegetable Bean Soup, 146p–47; Two-BeanChili,148–49pcruciferousvegetables,5–6.Seealsospecificvegetable

currants.Seeraisins/currants

dairyfoods,4,7dates: Berry “Yogurt,” 28–29p; Better-for-You “Mayo,” 70p–71; Chilled

SesameNoodlesandBroccoli,164p–65;ChocolateAlmondSmoothie,48p–49;ChocolateCherryCookies,248p–49;ChocolateChiaPudding,266–67p;Chocolate“Cream”Pie,260–61p;ChocolateHummus,274p–75;ChocolatePeanut Butter Pudding, 264p–65; Chocolate Walnut Clusters, 250–51p;

Cinnamon-Spiced Baked Oatmeal, 22–23p; Creamy Buckwheat Porridge,24p–25;EasySlowCookerRicePudding,268p–69;Five-MinuteChocolateIceCream, 276p–77;GingerAlmondDressing, 56p–57;GreenLemonade,44p–45;JapaneseCurryStirFry,194–95p;LemonBalls,254p–55;No-BakeApricot Oat Bars, 258p–59; Nutri-tella, 110–11p; Peanut Butter Cookies,252p–53;PumpkinPieMousse,270–71p;QuickBreakfastQuinoa,26p–27;VanillaSabayonwithFreshFruit,272–73pdesserts:blending tomake,13,275;recipesfor,245–81;awordabout,244

diabetesrisk,10diets:Nutritarianlifestyleand,1–10;StandardAmericanDiet(SAD),9–10,72,

226dill,13dips, chips, andaccompaniments:blendingdips,12–13; recipes for,101–15;a

wordabout,100driedfruit,7.Seealsospecificrecipes

eating healthy: Nutritarian diet for, 1–10; as single most effective healthintervention,1

eggplant:BreadedEggplantwithPeppers,154–55p;EasyRatatouille,158–59p;Eggplant andBlackBeanStew, 132–33p; Italian StackedEggplant, 156p–57;QuickBabaGanoush,112pessentialfattyacids,7

farro:FarrowithBlackBeans andFreshHerbs, 206p–7;Old-FashionedGrainand Mushroom Salad, 82–83p fats: all about “good” and “bad,” 7–8;essentialomega-3,8,33

fiber,7,25fish:QuickFishandWhiteBeanStew,216p–17flavonoidcompounds,6,39flaxseeds: Chocolate Almond Smoothie, 48p–49; Cinnamon-Spiced Baked

Oatmeal,22–23p;Go-ToGreenSmoothie,42p–43;healthbenefitsof,8,33;Hot Oatmeal Smoothie, 41p; Mixed-Berry Freeze, 280p–81; No-BakeApricotOatBars,258p–59;QuickBananaWalnutBreakfast,32p–33

folicacid,14foodcravings,169foods:antiangiogenic,8;anticancer,5,8,10,125,135;G-BOMBSsuperfoods,

9;Nutritarianlifestyle,3–10;processed,9–10,72

fruit:allaboutdried,frozen,andfresh,7;healthbenefitsofeating,6–7.Seealsospecifictypeoffruitfruit-flavoredvinegars,14.Seealsovinegars

garlichealthbenefits,8.SeealsospecificrecipesG-BOMBSsuperfoods,9,161ginger: Chilled Sesame Noodles and Broccoli, 164p–65; Coconut Curry with

BroccoliandSnowPeas,170p–71;CurriedChickpeasandSweetPotatoes,172–73p;GingerAlmondDressing, 56p–57;GingeryRedLentilButternutSoup, 126–27p;GreenLemonade, 44p–45;HawaiianTofuStirFry, 196p–97;OrangeSesameDressing,62p;SweetPotatoSoupwithGingerandKale,144–45pglucosinolates,5

glycemicindex,6grainproductNutritarianguidelines,9grapes:KaleandFruitSaladwithAlmondCitrusDressing,96–97p;Margarita

Cooler, 50–51p green beans: Green Bean Salad with Lemon BasilVinaigrette,84–85p

greenbellpeppers:BreadedEggplantwithPeppers,154–55p;QuickTurkeyandBean Burgers, 220–21p; Red Bean Salsa with Baked Pita Chips, 106–7p;Stuffed Peppers with Mushrooms, Greens, and Ground Turkey, 224–25p;TofuScramblewithTomatoesandPeppers,36p–37;Two-BeanChili,148–49p;VeryVeggieBurritosorEnchiladas,198–99p.Seealsopeppersgreenvegetables: as G-BOMBS superfood, 9, 161; as secret weapon againstdiseases,5;steaming,11.Seealsospecificvegetablesguacamole:Back-to-Basics Guacamole, 102–3p; Mexican-Style Spaghetti Squash withGuacamole,180p–81

hazelnuts,110–11phealth:eatinghealthyasmosteffectivepromotiveof,1;Nutritariandietbenefits

for,1–2.Seealsochronicdiseasesheartdiseaserisk,7,8,10hempseeds,8,33herbs,13–14.Seealsospecificrecipes

ice creams/sorbets: Chocolate Hummus, 274p–75; Five-Minute Chocolate IceCream,276p–77;MangoMacadamiaNutIceCream,278–79p;Mixed-BerryFreeze,280p–81

IGF-1(insulin-likegrowthfactor-1),4

isothiocyanates,6

jalapeñopeppers,76–77p

kale:BakedKaleandCabbageCasserole,160p–61;CarrotandRedLentilSoup,120p–21; Chocolate Almond Smoothie, 48p–49; Chocolate Peanut ButterSmoothie,47p;“Creamed”KaleandSweetPotatoes,168p–69;“Cream”ofBroccoli Soup, 122–23p; Creamy Polenta with Mushrooms, Kale, andChickpeas, 162–63p; Crispy Kale Chips, 113p; Go-To Green Smoothie,42p–43; Green Lemonade, 44p–45; health benefits of, 5; Kale and FruitSaladwithAlmondCitrusDressing,96–97p;KaleandRedCabbageSalad,86p–87;MargaritaCooler, 50–51p;MushroomKaleBeanPasta, 182–83p;PerfectKaleSauté,186–87p;PitaStuffedwithSeasonedGreens,242–43p;Quick and Easy Kale and White Bean Stew, 136–37p; Quick SautéedGreens,Beans,andGarlic,184p;Ready-in-a-FlashMushroomSoup,140p–41; Sautéed Kale and Chickpea Pitas, 238–39p; steaming, 11; StuffedPeppers with Mushrooms, Greens, and Ground Turkey, 224–25p; SweetPotato Soup with Ginger and Kale, 144–45p; Very Veggie Burritos orEnchiladas,198–99p;WinterSquashStuffedwithGreensandWhiteBeans,200p kidney beans: health benefits of red, 6; Mexican-Style SpaghettiSquashwithGuacamole,180p–81;RedBeanSalsawithBakedPitaChips,106–7p; Two-Bean Chili, 148–49p. See also beans LDL (low-densitylipoprotein)cholesterol,7

leeks,38plegumes:lentilsandsplitpeasas,6;resistantstarchandfiberof,6lemonjuice,14.Seealsospecificrecipeslemons:ChoppedNuttyFruitandVegetableSalad,99p;LemonBalls,254p–55;

LemonyMushroomQuinoa,208p–9lentils: Carrot and Red Lentil Soup, 120p–21; Gingery Red Lentil Butternut

Soup, 126–27p; Peach and Leafy Lentil Salad, 88–89p; Peanut ButterCookies,252p–53;resistantstarchof,6

lettuce:PeachandLeafyLentilSaladredleaf,88–89p;TomatoAlmondPocketPitas, 240p–41. See also romaine lettuce lime juice, 14. See also specificrecipes

lycopenecarotenoid,8,157

macadamianuts,278–79pmaindishrecipes:burgers,pizzas,andwraps,218p–23,226–43p;general,151–

202p;non-vegan,212–25p;quickwholegrain,203–11p;awordabout,150,203,212

mangos: Kale and Fruit Salad with Almond Citrus Dressing, 96–97p;MangoMacadamiaNutIceCream,278–79p;PeachandLeafyLentilSalad,88–89pMatoZest,14,113p,118–19p

mayonnaise:Better-for-You“Mayo,”70p–71;howtomakehomemadehealthy,238

meatdishes:Chicken-SeasonedQuinoa,214–15p;fatsinanimalproductsof,4,7;StuffedPepperswithMushrooms,Greens,andGroundTurkey,224–25p.Seealsoburgersmicronutrients,5–6

milk(whole),7mushrooms: Black Bean, Beef, and Mushroom Burgers, 218p–19; Chicken-

Seasoned Quinoa, 214–15p; Creamy Polenta with Mushrooms, Kale, andChickpeas,162–63p;EasySplitPeaStew,124p–25;EasyVegetablePizza,222p–23; asG-BOMBS superfood, 9; health benefits of, 8, 125; JapaneseCurry Stir Fry, 194–95p; LemonyMushroomQuinoa, 208p–9;Mushroomand Barley Soup, 128p–29; Mushroom Kale Bean Pasta, 182–83p;Mushroom, Onion, and Pesto Pizza, 232p–33; Old-Fashioned Grain andMushroom Salad, 82–83p; Quick Fish and White Bean Stew, 216p–17;Ready-in-a-Flash Mushroom Soup, 140p–41; Stuffed Peppers withMushrooms, Greens, and Ground Turkey, 224–25p; Sweet Potato StuffedMushrooms,188p–89

mustardgreens:healthbenefitsof,5;PitaStuffedwithSeasonedGreens,242–43pmyrosinaseenzyme,5

nutallergies,8nut-baseddressings.Seesaladdressingsnutrients: fruit, 6–7; health benefits of plant-derived, 2; micronutrients, 5;

phytonutrients,2;vegetables,5–6,8,10,14Nutritarian diet: basic guidelines of the lifestyle, 4; description and health

benefitsofa,1–2; foods thatmakeup thefoundationsof,5–10; theresultsthatyou’llexperiencewitha,3

Nutri-tella,110–11pnuts:healthbenefitsof,7–8,33;asoliveoilalternative,7.Seealsospecifictype

of nut oatmeal: Banana Oatmeal Cookies, 246–47p; Blue Apple Nut

Oatmeal,18p–19;ChiaSeedBreakfastPudding,30–31p;Cinnamon-SpicedBaked, 22–23p; Hot Oatmeal Smoothie, 41p; No-Bake Apricot Oat Bars,258p–59; No-Cook Strawberry Oatmeal To-Go, 20p–21; steel cut oats(ScotchorIrishoats),18p–21

oliveoilalternatives,7omega-3fats,8,33onions:healthbenefitsof,8,125;oneoftheG-BOMBSsuperfoods,9.Seealso

specificrecipesorange juice:BalsamicTomatoandAsparagusSalad,74p–75;Orange Pomegranate Sparkler, 52–53p; Peach and Leafy Lentil Salad,88–89p;SweetShreddedCarrotSalad,80p–81

oranges:ChoppedNuttyFruitandVegetableSalad,99p;GreenLemonade,44p–45;Kale andFruitSaladwithAlmondCitrusDressing, 96–97p;MargaritaCooler,50–51p;OrangeSesameDressing,62p;Super-EasyBlendedSalad,46pparsleyhealthbenefits,13

PeachandLeafyLentilSalad,88–89ppeanut butter: Chickpea Burgers, 228p–29; Chocolate Peanut Butter Pudding,

264p–65;ChocolatePeanutButterSmoothie,47p;OrangeSesameDressing,62p;PeanutButterCookies,252p–53

peas: black-eyed, 6; Chicken-Seasoned Quinoa, 214–15p; Creamy BarleyRisotto with Tomatoes and Peas, 204–5p; Easy Split Pea Stew, 124p–25;steamingsnow,11

pecans:CreamyLemonDressing,61p;PumpkinPieMousse,270–71ppeppers:jalapeño,76–77p;yellowandorange,36p–37,206p–7.Seealsogreen

bellpeppers;redbellpeppersphytochemicals,5,6,21phytonutrients,2pineapples:HawaiianTofuStirFry,196p–97;KaleandFruitSaladwithAlmond

CitrusDressing,96–97ppinenuts:BalsamicTomatoandAsparagusSalad,74p–75;Winter Squash StuffedwithGreens andWhiteBeans, 200p pintobeans:ChipotleBeansandGreens,166–67p;healthbenefitsof,6

pitas.Seewraps/tortillas/pitaspizzas: Easy Vegetable Pizza, 222p–23; Mushroom, Onion, and Pesto Pizza,

232p–33;TofuPizzaBites,230–31p;awordabout,228plant-derivednutrients,2plantprotein,1–2,4pomegranate juice: Broccoli Pomegranate Salad, 78–79p; Go-To Green

Smoothie,43;OrangePomegranateSparkler,52–53pprocessedfoods,9–10,72

processedsweeteners,9–10puddings/mousse/sabayon:ChocolateChiaPudding,266–67p;ChocolatePeanut

Butter Pudding, 264p–65; Easy Slow Cooker Rice Pudding, 268p–69;PumpkinPieMousse,270–71p;VanillaSabayonwithFreshFruit,272–73ppumpkin,270–71p

pumpkin seeds: Black Bean, Beef, andMushroom Burgers, 218p–19; StuffedPeppers with Mushrooms, Greens, and Ground Turkey, 224–25p; SweetPotato Soup with Ginger and Kale, 144–45p quinoa: Chicken-SeasonedQuinoa, 214–15p; Lemony Mushroom Quinoa, 208p–9; Quick BreakfastQuinoa, 26p–27; Roasted Cauliflower with Chickpeas, Tomatoes, andSpinach,178p–79

raisins/currants:BananaOatmealCookies, 246–47p;BananaWalnutDressing,60p; Blue Apple Nut Oatmeal, 18p–19; Broccoli Pomegranate Salad, 78–79p; Cinnamon-Spiced Baked Oatmeal, 22–23p; Green Bean Salad withLemon Basil Vinaigrette, 84–85p; Hot Oatmeal Smoothie, 41p; Kale andRedCabbageSalad,86p–87;PeachandLeafyLentilSalad,88–89p;PeanutButter Cookies, 252p–53; Quick Breakfast Quinoa, 26p–27; Sweet PotatoSalad,92p–93;SweetShreddedCarrotSalad,80p–81

raspberries,7red bell peppers: Black Bean andAvocado Salad, 76–77p; Chicken-Seasoned

Quinoa,214–15p;ChilledSesameNoodlesandBroccoli,164p–65;CurriedChickpeasandSweetPotatoes,172–73p;FarrowithBlackBeansandFreshHerbs,206p–7;QuickFishandWhiteBeanStew,216p–17;SpicyCornandRedPepperSoup,142–43p;StuffedPepperswithMushrooms,Greens,andGroundTurkey,224–25p;SweetPotatoSalad,92p–93;TofuScramblewithTomatoesandPeppers,36p–37.Seealsopeppersredcabbage,86p–87

redleaflettuce,88–89presistantstarch,6rice:EasySlowCookerRicePudding,268p–69;JapaneseCurryStirFry,194–

95p; Lemon Herb Cauliflower Rice, 174–75p; Roasted Cauliflower withChickpeas, Tomatoes, and Spinach, 178p–79; Stuffed Peppers withMushrooms,Greens,andGroundTurkey,224–25p;WildRicewithApricotsandSesameSeeds,210–11promainelettuce:BlueberryAlmondSalad,98p;ChocolateAlmondSmoothie, 48p–49;ChoppedNuttyFruit andVegetableSalad,99p;nutrientsof,5;PeachandLeafyLentilSalad,88–89p;Tex-MexSalad, 94p–95; Very Veggie Burritos or Enchiladas, 198–99p. See also

lettuce salad dressings: blending, 12–13; health benefits of nut-and seed-based,5,54;recipesfor,55–71

salads:healthbenefitsof,5,72;recipesfor,73–99seasonings,13–14seed-baseddressings.Seesaladdressingsseeds:asG-BOMBSsuperfood,9;nutrientsof,7–8,33;asoliveoilalternative,

7.Seealsospecifictypeofseedsesameseeds:ChilledSesameNoodlesandBroccoli,164p–65;GingerAlmondDressing,56p–57;healthbenefitsof,8;Perfect Kale Sauté, 186–87p; Quick Baba Ganoush, 112p; Super SimpleHummus, 108p–9; Wild Rice with Apricots and Sesame Seeds, 210–11psherryvinegar,14.Seealsovinegar

smoothies/beverages:blending,12;recipesfor,17–38;awordabout,39–40snowpeassteaming,11sodiumintake,113soupsandstews:recipesfor,117–49p;awordabout,116soybeanshealthbenefits,6spices,13–14spinach:CarrotandRedLentilSoup,120p–21;Chicken-SeasonedQuinoa,214–

15p;ChoppedNuttyFruit andVegetableSalad, 99p;EasySplit PeaStew,124p–25;GingeryRedLentilButternutSoup,126–27p;Mushroom,Onion,and Pesto Pizza, 232p–33; Ready-in-a-Flash Mushroom Soup, 140p–41;Roasted Cauliflower with Chickpeas, Tomatoes, and Spinach, 178p–79;steaming, 11; Sweet Potato Soup with Ginger and Kale, 144–45p; SweetPotato Stuff Mushrooms, 188p–89; Tofu Scramble with Tomatoes andPeppers,36p–37;TomatoAlmondPocketPitas,240p–41

splitpeas:EasySplitPeaStew,124p–25;resistantstarchof,6squash:GingeryRedLentilButternutSoup,126–27p;Mexican-StyleSpaghetti

SquashwithGuacamole,180p–81;WinterSquashStuffedwithGreensandWhiteBeans,200pStandardAmericanDiet(SAD),9–10,72,226

steamingvegetables,11strawberries: Berry “Yogurt,” 28–29p; Go-To Green Smoothie, 42p–43; Hot

Oatmeal Smoothie, 41p; how to incorporate into diet, 7; No-CookStrawberryOatmealTo-Go,20p–21;StrawberryBalsamicDressing,66p–67

stringbeanssteaming,11strokerisk,7sunflower seeds: Banana Oatmeal Cookies, 246–47p; Broccoli Pomegranate

Salad,78–79p;No-BakeApricotOatBars,258p–59

superfoods(G-BOMBS),9sweetpotatoes:CauliflowerandSweetPotatoSoup,130–31p;“Creamed”Kale

andSweetPotatoes,168p–69;CurriedChickpeasandSweetPotatoes,172–73p;SweetPotatoSalad,92p–93;SweetPotatoSoupwithGingerandKale,144–45p;SweetPotatoStuffedMushrooms,188p–89

Swisschard:PitaStuffedwithSeasonedGreens,242–43p;steaming,11;WinterSquashStuffedwithGreensandWhiteBeans,200ptofu:HawaiianTofuStirFry,196p–97;Tofu“Meatballs,”192–93p;TofuPizzaBites,230–31p;TofuScramblewithTomatoesandPeppers,36p–37

tomatoes:Back-to-BasicsGuacamole,102–3p;BalsamicTomatoandAsparagusSalad, 74p–75; Black Bean and Avocado Salad, 76–77p; Buenas NochesBlackBeanSoup,118–19p;CauliflowerandSweetPotatoSoup,130–31p;Chicken-SeasonedQuinoa,214–15p;ChipotleBeansandGreens,166–67p;Coconut Curry with Broccoli and Snow Peas, 170p–71; Creamy BarleyRisottowithTomatoesandPeas,204–5p;CreamyPolentawithMushrooms,Kale, and Chickpeas, 162–63p; Easy Ratatouille, 158–59p; Eggplant andBlackBeanStew, 132–33p;GingeryRedLentilButternut Soup, 126–27p;GreenBeanSaladwithLemonBasilVinaigrette,84–85p;healthbenefitsof,8, 157; Italian Stacked Eggplant, 156p–57; Mushroom, Onion, and PestoPizza, 232p–33; Old-Fashioned Grain andMushroom Salad dressing, 82–83p; Perfect Pesto, 104p–5; Pita Stuffed with Seasoned Greens, 242–43p;QuickandEasyBeanSalad,90–91p;QuickandEasyKaleandWhiteBeanStew,136–37p;QuickandSpicyTomatoBisque,138p–39;QuickFishandWhiteBeanStew,216p–17;RedBeanSalsawithBakedPitaChips,106–7p;Roasted Cauliflower with Chickpeas, Tomatoes, and Spinach, 178p–79;SpeedyVegetableWraps,236–37p;Tex-MexSalad,94p–95;TofuScramblewithTomatoes andPeppers, 36p–37;TomatoAlmondPocketPitas, 240p–41; Two-Bean Chili, 148–49p; Very Veggie Burritos or Enchiladas, 198–99p;ZucchiniLinguini,202ptortillas.Seewraps/tortillas/pitas

turkey.Seemeatdishes

unfortifiedyeast,14

vegetables: Allium, 8, 10; cooking techniques for, 11–12; cruciferous, 5–6;healthbenefitsandnutrientsof,5–6,8,10,14,161;Nutritariandietasbuiltonafoundation,5–6;rawversuscooked,5

VegiZest,14,113p,118–19pvinegars,14.SeealsospecificrecipesvitaminsA,D,E,andK,7

walnuts: Banana Walnut Dressing, 60p; Blue Apple Nut Oatmeal, 18p–19;ChocolateWalnut Clusters, 250–51p; Chopped Nutty Fruit and VegetableSalad,99p;CreamyBuckwheatPorridge,24p–25;healthbenefitsof,8,33;Hot Oatmeal Smoothie, 41p; Mashed Cauliflower and Brussels Sprouts,176–77p; No-Cook Strawberry Oatmeal To-Go, 20p–21; Perfect Pesto,104p–5;QuickBananaWalnutBreakfast,32p–33;SweetPotatoSalad,92p–93

watercress,92p–93water-sautéing,12white beans: Quick and Easy Bean Salad, 90–91p; Quick and EasyKale and

White Bean Stew, 136–37p; Quick Fish andWhite Bean Stew, 216p–17;Tangy White Beans and Zucchini, 190p–91; Winter Squash Stuffed withGreensandWhiteBeans,200pwhiteflourproducts,9–10

wholegrainproductNutritarianguidelines,9wholegrainrecipes:burgers,pizzas,andwraps,218p–23,226–43p;maindishes,

203–11pwholemilk,7wraps/tortillas/pitas: Easy Vegetable Pizza, 222p–23; Mediterranean Collard

GreenWraps,234p–35;Mushroom,Onion,andPestoPizza,232p–33;PitaStuffedwithSeasonedGreens,242–43p;SautéedKaleandChickpeaPitas,238–39p;SpeedyVegetableWraps,236–37p;TomatoAlmondPocketPitas,240p–41;VeryVeggieBurritosorEnchiladas,198–99p;awordabout,226

yellow/orangepeppers:FarrowithBlackBeansandFreshHerbs,206p–7;TofuScramblewithTomatoesandPeppers,36p–37

zucchini:ChickpeaBurgers,228p–29;CreamyZoodles,201p;EasyRatatouille,158–59p;QuickFishandWhiteBeanStew,216p–17;steaming,11;TangyWhite Beans and Zucchini, 190p–91; “zoodle” slices as replacement forpasta,200;ZucchiniLinguini,202p

AbouttheAuthor

JOELFUHRMAN,M.D., is an international authority specializinginpreventingandreversingdiseasethroughnutrition.Heistheauthorof numerousbestsellers, includingEat toLive, Super Immunity, andThe End of Diabetes. He is a graduate of the University ofPennsylvaniaSchoolofMedicineandservesontheboardsofmultipleresearchandhealthassociations,includingWholeFoodsMarket.

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AlsobyJoelFuhrman

TheEndofHeartDiseaseTheEndofDietingEattoLiveCookbookTheEndofDiabetesSuperImmunityEatforHealth

Disease-ProofYourChildFastingandEatingforHealth

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Copyright

Theresultsofanydietormedicalinterventioncanvaryfrompersontoperson.Some people have a medical history and/or condition that may warrantindividualizedrecommendationsand,insomecases,drugsandevensurgery.Donotstart,stop,orchangeyourdietifyouareilloronmedicationexceptunderthe supervision of a competent physician. Neither this nor any other book isintendedtotaketheplaceofpersonalizedmedicalcareortreatment.

EAT TO LIVE QUICK & EASY COOKBOOK. Copyright © 2017 by JoelFuhrman, M.D. All rights reserved under International and Pan-AmericanCopyrightConventions.Bypaymentoftherequiredfees,youhavebeengrantedthenonexclusive,nontransferablerighttoaccessandreadthetextofthise-bookon-screen. No part of this text may be reproduced, transmitted, downloaded,decompiled,reverse-engineered,orstoredinorintroducedintoanyinformationstorageandretrievalsystem,inanyformorbyanymeans,whetherelectronicormechanical, now known or hereafter invented, without the express writtenpermissionofHarperCollinse-books.

EatToLivelogodesign©2003HachetteBookGroup,Inc.

FIRSTEDITION

LibraryofCongressCataloging-in-PublicationDataisavailableuponrequest.

ISBN978–0–06–268495–0ISBN 978–0–06–269642–7 (Costco edition) EPub Edition May 2017 ISBN9780062684967

eat to live quick and easy cookbook

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