The End of Heart Disease:
The Live to Eat Plan to Prevent and Reverse Heart Disease
by Joel Fuhrman, M.D.
After finishing this book in September of 2022, I wrote,
"I want to give this book 5 stars plus plus. Don't be fooled by the title. Dr. Fuhrman is pulling his punches, because this book would be more accurately titled, 'The End of Disease,' although that does err on the other side. Read my notes and then get the book."
My clippings below collapse a 448-page book into 19 pages, measured by using 12-point type in Microsoft Word. However, after the main book was finished I continued to copy the recipes that followed, but got stopped at an additional 24 pages of note taking with the message, 'You have exceeded the notes you are allowed to copy from this book.'
Here are the selections I made:
The Nutritarian diet-style strives to be nutritionally adequate in a comprehensive fashion, using supplements (when deemed necessary on the basis of dietary history and available blood work) to assure optimal levels of vitamins D and B12, iodine, zinc, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Unlike food labels, which list only a few nutrients, ANDI scores are based on thirty-five important nutritional parameters. Foods are ranked on a scale of 1 to 1,000, with the most nutrient-dense cruciferous leafy green vegetables (such as kale) scoring at 1,000. Because phytochemicals are largely unnamed and unmeasured, these ANDI rankings may underestimate the healthful properties of colorful, natural plant foods, so the nutrient density of natural whole foods may be even higher than ANDI scores indicate.
(A more comprehensive list of ANDI scores can be found in my book Nutritarian Handbook and ANDI Food Scoring Guide.)
FEATURES OF A NUTRITARIAN DIET • Large green salads with seed/nut-based dressings • Bean soups with carrot/tomato juice and cruciferous vegetables • Green vegetables, onions, and mushrooms steamed or cooked in a wok • Animal products limited to no more than three small servings per week • No dairy, white flour, and white rice • No processed foods, cold cereals, and sweets • No sweeteners, except fruit and limited unsulfured dried fruit • Carbohydrates with high nutritional quality such as beans, peas, squashes, lentils, and intact whole grains • Protective foods such as walnuts, mushrooms, onions, berries, and seeds
Some Foods Are Like Candy You may love your bread, bagels, crackers, pizza, and pasta, but these foods can affect your body like candy.
The whiter the bread, the sooner you’re dead.
Another study demonstrated that for every 100 grams of white rice consumed per day, breast cancer risk increased 19 percent, whereas the same amount of whole grain, brown rice, or beans had almost the direct opposite effect.
Even then, eat only half of a medium potato or one small potato. Starches such as turnips, rutabaga, butternut and acorn squash, chestnuts, parsnips, carrots, peas, corn, and intact whole grains are better choices.
Nevertheless, though it is not as bad as sugar and white flour, a white potato is still not a favorable high-starch vegetable to choose, and white rice is not a preferred form of grain to use.
Beans run away with the prize for the healthiest carbohydrate choice.
RESISTANT STARCH AND FIBER CONTENT28 FOOD RESISTANT STARCH (%) RESISTANT STARCH (%) + FIBER (%) Black beans 27 70 Navy beans 26 62 Lentils 25 59 Split peas 25 58 Corn 25 45 Brown rice 15 20 Rolled oats 7 17 Whole wheat flour 2 14 Pasta 3 9 Potato 3 5
Across five different regions and ethnicities, legumes were found to be the most consistent and reliable predictor of longevity.
Diets high in animal products and animal protein promote not only heart disease, but also cancer—predominantly by increasing the body’s production of IGF-1.
Unquestionably, IGF-1 is a major player in the development of breast cancer.
Prostate cancer seems to be particularly sensitive to IGF-1 levels, and its incidence increases sharply in countries that have high consumption of dairy and meat.
I am confident when I say to them: “Let’s not just treat your diabetes and control it. Let’s get rid of it and make you nondiabetic.”
They noted that “the number of cardiac deaths is higher on Dec. 25 than on any other day of the year, second highest on Dec. 26, and third highest on Jan. 1.”2
For example, according to data from the Centers for Disease Control and Prevention (CDC) the southern states of Alabama, Arkansas, Louisiana, and Mississippi have about four times the number of heart attacks per thousand compared with Arizona, Colorado, New Mexico, and Utah.1 This implies that the dietary habits of people in those southern states are exceedingly dangerous.
Greens, especially the cruciferous kind (such as kale, cabbage, and bok choy), are as close to a miracle food as we can get.
Because myrosinase can be deactivated by heat or cooking, it is important to eat some raw cruciferous vegetables every day and chew them exceptionally well.
Shred some red cabbage or Chinese cabbage on your salad, add a little arugula or watercress, or use a bit of ground mustard seed for flavor.
If you eat cooked broccoli, kale, bok choy, or other cruciferous vegetables later in a meal, the myrosinase you ate from the raw vegetables will make the cooked veggies produce more ITCs.
When you cook soups with added greens, make sure to process the greens in a blender first, while they are still raw, and then add them to the soup liquid. Blending the greens before they are heated will allow the ITCs to be formed. Note that if you had added them to the soup first, cooked them until soft, and then blended them, the myrosinase would have been deactivated and fewer ITCs would be formed.
Arugula Collard greens Bok choy Kale Broccoli Mustard greens Brussels sprouts Radish Cabbage Turnip greens Cauliflower Watercress
The allium family of vegetables includes onions, garlic, leeks, chives, shallots, and scallions.
As with the green cruciferous vegetables, those in the allium family must be eaten raw and chewed well or chopped finely before cooking to initiate the chemical reaction that forms the protective sulfur compounds.
Cut or chop the onion finely, or put it in a blender or food processor before cooking. • Eat some raw onion every day.
Berries have the highest nutrient-to-calorie ratio of all fruits. • Berries are some of the highest antioxidant-rich foods in existence. • Cherries, which are a stone fruit, are also rich in flavonoid antioxidant compounds.
In summary, berries, cherries, and pomegranates are important components of a natural, high-nutrient diet.
Carotenoids are a family of more than six hundred phytochemicals, including alpha-carotene, beta-carotene, lycopene, lutein, and zeaxanthin. Carotenoids are abundant in green and yellow-orange vegetables and fruits and help to defend the body’s tissues against oxidative damage.
Lycopene is the signature carotenoid of the tomato.
Lycopene is an extremely potent antioxidant; its antioxidant capability is said to be double that of beta-carotene and ten times that of vitamin E.
Of course, lycopene is not the only nutrient found in tomatoes; they are also rich in vitamins C and E, beta-carotene, and flavonol antioxidants, just to name a few.
No-salt-added, unsulfured dried tomatoes are also great. Diced and crushed tomatoes in glass jars are preferable to those in cans to avoid ingesting the endocrine disruptor bisphenol-A (BPA) or other can lining material.
A diet high in micronutrients decreases food cravings and overeating behaviors. Sensations I call toxic hunger—such as fatigue, weakness, mental fog, loss of attentiveness, stomach cramps, fluttering, tremors, irritability, and mild headaches—are commonly interpreted as hunger. These sensations resolve gradually for the majority of people who adopt an NDPR diet. A new, nondistressing sensation, which I have labeled “true” or “throat” hunger, replaces these toxic hunger symptoms.
Being conservative and cautious here, I suggest taking supplemental DHA and EPA if you are not eating fish regularly, but do not overdo supplementation. I prefer an algae-based DHA and EPA in a relatively low dose to prevent deficiency, so you can be assured it is free from environmental contaminants that can be found in fish and fish oil.
This study also demonstrated that a low-dose, algae-derived supplement of only 265 milligrams of EPA (88 milligrams) plus DHA (177 milligrams) was sufficient to normalize the omega-3 index results on subsequent blood tests.
In this study, people with 25-hydroxy vitamin D higher than 30 ng/ml showed insignificant decline; those with levels of 20 to 29 showed moderate decline; and those with levels less than 20 showed severe decline.
I have found that supplemental zinc, added to the antidepression protocol, has been extremely effective, especially in speeding up the response to therapy and ameliorating anxiety associated with depression or anxious depression.
Individuals with a ratio of total to HDL cholesterol higher than 4 are considered to have an exceptionally high risk of developing heart disease. So, the higher your HDL cholesterol, the better. However, people with exceptionally low LDL cholesterol do not have to worry about their HDL level. You don’t need the garbage collectors when there is no garbage.
It is no surprise that no reductions in heart disease risk were found with lower saturated fat intake when people who ate smaller amounts of red meat and butter ate more white flour, processed cereals, and sugar instead!
It was shown that eating 1, 1.5, and 2.4 ounces of nuts per day was associated with a reduction in LDL cholesterol of 4.2 percent, 4.9 percent, and 7.4 percent, respectively.38 Similarly, substantial evidence from human trials shows that avocado consumption improves blood lipid levels.
The best and largest cohort studies in nutritional epidemiology, such as the Adventist Health Study, the Iowa Women’s Health Study, the Nurses’ Health Study, the Physicians’ Health Study, and the CARE Study all confirm that eating nuts and seeds is associated with a 30–50 percent decreased risk of CAD death, primarily sudden cardiac death, and dramatic decreases in all-cause mortality.
Nuts alone account for a 5.6-year difference in life span in the Adventist Health Study data, meaning that people who did not regularly eat nuts and seeds lived shorter lives.
Oil Is Not a Whole, Natural Food and Does Not Grow on Trees Although vegetable oils (such as olive, sesame, soybean, and canola oils) are relatively low in saturated fat and higher in unsaturated fats, you should use these processed foods minimally or not at all. Oils lack the beneficial factors that whole nuts and seeds contain. Nuts and seeds contain fiber, minerals, antioxidants, and other phytochemicals in addition to healthy fats that contribute to cardiovascular health.60 Most of these nutrients are missing in refined oils.
However, for many overweight individuals, oil adds another 300 to 700 calories to the daily menu. These low-nutrient calories impede the goal of achieving superior health and weight loss, especially when seeds and nuts are the preferable source of fat calories.
Along the same lines, eating beet sugar does not have the same biological effects as eating a beet. One is dangerous because the nutrients and fibers have been removed, and the other supports health. Like the beet sugar, oil is a processed food; the nutrients and fiber have been removed.
Walnuts, Hemp Seeds, Chia Seeds, and Flaxseeds Are Strongly Recommended Walnuts, hemp seeds, chia seeds, and flaxseeds have the most favorable omega-3 content of all nuts and seeds.
Walnuts in particular have been associated with a host of positive biological effects, such as improved cardiovascular parameters, enhanced brain viability with aging, reduced cardiovascular deaths, and longer life span.
People can avoid the risky side effects of prescription drugs to lower blood pressure by eating natural foods that are effective at lowering blood pressure, such as tomato paste, pomegranates, and berries.71 But the food with the most powerful ability in this arena are flaxseeds, because their blood pressure–lowering effectiveness has been shown to exceed that of most medications.
Egg Consumption, Cholesterol, and Diabetes
When we review recent studies conducted on eggs and scrutinize the data, we see that the most carefully done studies—with adequate control of confounding variables and with the largest number of participants—show that egg consumption increases the risk of cardiovascular diseases in a dose-response manner, especially in patients with diabetes. This means that the more eggs eaten, the higher the risk. For overweight individuals, the risk of developing diabetes goes up considerably with egg consumption.
This was the conclusion of a recent meta-analysis that pooled the results of fourteen studies involving 320,778 individuals; it demonstrated a 30–40 percent increased risk of cardiovascular death for diabetics with higher egg intake.80 The results of this meta-analysis were further supported by another 2013 meta-analysis which indicated that for people with diabetes, the risk of CAD was 54 percent higher in those in the highest category of egg intake.81 The most significant and largest long-term studies examining this issue were ominous and certainly did not exonerate eggs.
Can Cholesterol Be Too Low? When it comes to CAD, there may be no such thing as total blood cholesterol levels being too low, especially when those low levels are earned by eating healthfully and are not the result of disease.
If you eat standard American food, you will inevitably develop standard American diseases. If we want to rival the low cholesterol of populations that eat mostly natural plant foods and do not have heart disease, we must try to attain total cholesterol numbers lower than 150 mg/dl. The average total cholesterol level in rural China, as documented in the Cornell China Study, was 127 mg/dl.90 Heart attacks were rare, and both cancer and heart disease rates plummeted as cholesterol levels fell, which reflected a very low consumption of animal products. The lowest occurrence of heart disease and cancer occurred in the group that consumed plant-based diets with less than two servings of animal products per week.
For maximal disease prevention, sodium levels should probably be less than 1,000 mg/day—which is about the normal level for our biological needs.
I prefer not to call the diet-style I recommend a “Fuhrman” diet; instead, I call the nutrient-dense, plant-rich (NDPR) diet that I recommend a Nutritarian diet.
The Nutritarian diet-style is vegetable-based but also includes whole grains, fruits, beans, nuts, and seeds.
Remember to put some cruciferous vegetables into that raw green salad: shredded red or green cabbage, baby kale, arugula, watercress, Chinese cabbage, or baby bok choy. Also, add some thinly sliced red onion or scallion, maybe some tomato or pomegranate kernels, and then top it off with one of the dressings you will learn about, made by blending whole nuts and seeds (instead of oil) with other savory ingredients. I use the Russian Fig Dressing made with almonds, tomato sauce, and fig vinegar the most.
One basic technique we use frequently in my house is to use carrot juice, celery juice, tomato juice, with water as the soup base and then add beans, veggies, and herbs we have on hand.
Eat Large Portions Yes, you read that right: Eat bigger portions than you likely have in the past. In fact, you “crowd out” your desire for unhealthy foods by eating larger amounts of healthy food to occupy the space in your stomach. I want you to especially eat large portions of cooked green vegetables. I love artichokes, asparagus, Brussels sprouts, zucchini, and string beans and eat huge amounts of them.
Memorize this list of foods that you should eat liberally: 1. All green vegetables, both raw and cooked, including frozen. If it is green, you get the green light. Don’t forget raw peas, snow pea pods, kohlrabi, okra, and frozen artichoke hearts. 2. Non-green, non-starchy vegetables, including tomatoes, peppers, eggplant, mushrooms, onions, garlic, leeks, cauliflower, water chestnuts, hearts of palm, and roasted garlic cloves. 3. Raw starchy vegetables, such as raw carrots, raw beets, jicama, radish, and parsnips. They are all great, shredded raw, in your salad. 4. Beans/legumes, including split peas, lima beans, lentils, soybeans, black beans, and all red, white, and blue beans. Soak them overnight, then rinse and cook them, add them to salads and soups, make bean burgers, sprout them, and eat bean pasta. 5. Low-sugar fruits, one or two with breakfast and about one more each meal. 6. Try to have berries or pomegranate at least once a day. Frozen berries are the most cost effective.
Try to include a daily cup of cooked beans, either in soup, in a chili or bean stew, or added to your salad. Make sure you also get at least 1 ounce (录 cup) of raw seeds and nuts every day. In addition to that, add a heaping tablespoon of ground flaxseeds or chia seeds, too; these are superfoods that can transform your health. If you are overweight, do not eat more than 2 ounces of nuts and seeds per day. Most of this nut and seed allotment will be used to make delicious salad dressings and dips.
Grain products are lower on the nutrient density scale, so limit yourself to one serving per day of whole grain products such as steel cut oats, wild or black rice, quinoa, farro, cornmeal, or 100 percent whole grain bread. Remember, an intact grain has a lower glycemic index than one ground into a flour, so steel cut oats are better than oatmeal flakes, which are better than oat flour.
If you are otherwise in good health and you desire animal products, you can chop a small amount into small pieces and add it to any soup, vegetable, or bean dish to enhance flavor. Don’t eat more than 1–2 ounces per day. If you decide to use small amounts of animal products in your diet, then your animal product consumption should be a mix of fish and wild fowl. You should avoid eating red meats and cheese, or only consume these very rarely. I generally advise that the intake of all animal products combined should not exceed 8–10 ounces a week for a woman and 10–12 ounces a week for a man. Avoid all processed, cured, and barbecued meats and full-fat dairy.
At least 90 percent of your diet should be from whole plant foods such as the following: Green vegetables—including kale, Swiss chard, broccoli, artichokes, string beans, asparagus, spinach, cabbage, lettuce, snow peas, and peas Yellow/orange vegetables—including carrots, butternut squash, winter squash, spaghetti squash, sweet potato, and corn Beans/legumes—including chickpeas, red kidney beans, lentils, and adzuki beans Fresh fruits—including blueberries, strawberries, kiwis, apples, oranges, grapes, pears, watermelon, and pomegranates (Eat dried fruits, including raisins and dates, only in small amounts.) Nonstarchy vegetables—including eggplant, mushrooms, peppers, tomatoes, and onions
Raw nuts and seeds—including pistachios, filberts, almonds, sunflower seeds, sesame seeds, walnuts, cashews, pecans, chia seeds, and flaxseeds Intact grains—including steel cut oats, millet, wild rice, buckwheat groats, and hulled barley Minimally processed grain or bean products—including sprouted breads, flaked or rolled grains (oatmeal), bean pasta, tofu, tempeh, unsweetened soy or nut milks in moderate quantities
You should also eliminate two things from your diet: Eliminate or severely limit animal products. If using animal products (strive to keep to less than 10 ounces a week), use only wild, low-mercury seafood or naturally raised fowl. Animal products are best used in very small amounts as flavor enhancers or as a condiment, not as a main dish. Eliminate all refined grains and sweeteners. Avoid all white flour products, white rice, processed/cold breakfast cereals, sugar, and other sweetening agents.
THE NUTRITARIAN DIET VERSUS THE STANDARD AMERICAN DIET NUTRITARIAN DIET SAD Vegetable-based Grain-based Lots of fruit, beans, seeds, nuts Lots of dairy and meat Oil used sparingly Oils comprise major caloric load Animal products 0 to 3 times a week Animal products 2 to 4 times a day Nutrient-dense calories Nutrient-poor calories
For Breakfast Intact grain, such as steel cut oats, hulled barley, or buckwheat groats (cooked by boiling in water on a low flame). If you soak the grain overnight, the cooking time will be much shorter in the morning. Add ground flaxseeds, hemp seeds, or chia seeds to this hot cereal, along with fresh or frozen fruit. Use mostly berries, with shredded apple and cinnamon. Or a serving of coarsely ground, 100 percent whole grain bread with raw nut butter. Or as a quick and portable alternative, have a green smoothie, such as my Green Berry Blended Salad. For Lunch A big (really, really big!) salad with a nut/seed-based dressing (see Chapter 9 for some great choices) Vegetable bean soup One fresh fruit For Dinner Raw vegetables with a healthful dip A cooked green vegetable that is simply and quickly prepared: steamed broccoli florets; sautéed leafy greens such as kale, collard greens, or Swiss chard; asparagus, frozen artichoke hearts, or frozen peas. A vegetable dish that has some starchy component or intact grain with it, such as a bean/oat/mushroom burger on a whole wheat pita or a stir-fried dish with onions, cabbage, mushrooms, and water chestnuts with wild rice or other intact grain and a sauce such as Thai peanut sauce.
A small amount of fruit for dessert, such as frozen cherries or apple slices with nut butter.
Examples of intact whole grains are oat groats and steel cut oats. Grains have a continuum of wholesomeness and glycemic effects. From most wholesome to least, for oats it would go oat groats steel cut oats oatmeal quick cook oats oat flour. All of these are whole grains, but only the first two are intact whole grains. The oats in oatmeal are cut and rolled, and the quick cook oats are cut even more finely and then cooked and rolled.
Here are some common grains that can be eaten in their intact form: Amaranth: A gluten-free grain that is particularly high in protein compared with other grains, and even higher in lysine. It maintains its crunchiness after cooking in water. Be sure to use lots of water when you cook it because it thickens the water. Barley: Hulled or dehulled barley is considered intact because just the inedible hull is removed. Pearled barley is not a whole grain. Barley is high in beta-glucan, which helps lower cholesterol. Soak barley overnight before cooking. It is great cooked like rice; mixed with beans, onions, herbs, and spices; used in soup; eaten as a breakfast cereal; or used in dehydrated crackers. Brown rice: Brown rice has gotten bad press lately since Consumer Reports published a story on arsenic levels in brown rice secondary to fertilizers used and the increased uptake of arsenic in the bran of the rice. At this point, I do not recommend consumption of brown rice on a regular basis, as there are lots of other better options, including wild rice.
Buckwheat: Buckwheat is not related to wheat, so it is a favorable grain for wheat-sensitive people. It is also rich in protein and fiber and has been shown to lower cholesterol. Buckwheat groats can be soaked in advance and then used to make porridge, a seasoned side dish, or crackers. Kasha is toasted buckwheat. Millet: This versatile, gluten-free grain is a staple crop in India and Africa. Mildly sweet and nutty, it can be used in both main dishes and desserts. Depending on the length of time it is cooked, it can be slightly crunchy or soft and creamy. Serve it with stir-fried dishes, add it to salads, or make a breakfast porridge with cooked millet, nuts, seeds, and fruit. Quinoa: Although quinoa is usually considered a whole grain, it is actually a seed. It is a good protein source and cooks in just ten to fifteen minutes. Rinse quinoa before cooking because it is coated with a bitter compound called saponin. Quinoa tastes great by itself, or for a substantial salad, toss it with veggies, nuts, and a flavored vinegar or light dressing. It makes a great addition to veggie burgers and even works well in breakfast or dessert puddings.
Rye: A cereal grain with less gluten than wheat, the rye berry can be boiled whole or used in cereals in the rolled form, like oats. You can coarsely grind it in a blender and then soak it and use it to give a nice flavor to coarse breads and crackers. Sorghum: Hearty, chewy sorghum doesn’t have an inedible hull so you can eat it with all its outer layers, thereby retaining the majority of its nutrients. Use it in its whole grain form as an addition to vegetable salads or cooked dishes. It has a mild flavor that won’t compete with the delicate flavors of other food ingredients. For best results, soak it in water overnight, then cook it for about an hour. Teff: Tiny, whole grain teff has been a staple of Ethiopian cooking for thousands of years. It is the smallest grain in the world; about 100 grains are the size of a kernel of wheat. It has a mild, nutty flavor, cooks quickly, and is a good source of calcium and iron. Serve it with fruit and cinnamon for a hot breakfast cereal or add it to stews, baked goods, or veggie burgers.
Wheat berries: A wheat berry is the entire wheat kernel, the intact whole grain, composed of the bran, germ, and endosperm. The chewy texture of wheat berries makes them an interesting, hearty addition to a variety of salads. They can also be used as an alternative to rice. Cook in boiling water for about fifty minutes or until tender. Wild rice: This is not actually rice but the seed of a semiaquatic grass that is native to North America. Wild rice is rich in antioxidants and is a good alternative to brown rice; however, attention should be placed on finding low-arsenic wild brands or naturally-growing wild rice without arsenic. Wild rice bursts open when cooked, so it is easy to tell when it is done. Combine with mushrooms, onions, and your favorite herbs for a simple side dish or add to soups and stuffing.
Obviously, people with celiac disease or those who are gluten or wheat intolerant should avoid wheat and other gluten-containing grains, including spelt, Kamut, triticale, barley, and rye.
During the first week of your transformation, try to accomplish these four tasks (see Chapter 9 for recipes): 1. Make the Garlic Nutter Spread because you can use it as a spread or a dip. 2. Make another dressing or dip you love. Once you have some salad dressings and dips that you like, it becomes easy to eat any vegetable raw: Just dip it in a great dressing or delicious sauce. Remember, the sauce makes the food special. 3. Make a healthy cracker. 4. Make a veggie bean soup. Blending
A durable, high-powered blender is well worth the investment. I make many of my smoothies, dressings, soups, and desserts with a blender. Since I use whole-food ingredients such as vegetables, fruits, nuts, seeds, and dried fruit, it is important that the machine have enough power and speed to efficiently process these ingredients to the desired smooth consistency. Inexpensive models will not provide a smooth, creamy texture, and their motors tend to burn out after a month or two of daily use.
As I’ve already mentioned, refined oils are devoid of nutrients, so I use nuts, seeds, and avocados to make my Nutritarian dressings.
The refreshing fruit sorbets and ice “creams” that I enjoy and recommend also require the ability to smoothly combine frozen fruit, dried fruit, nuts, and seeds.
These are the steaming times that I find work best. (They assume the artichokes have been cut in half and prepped, and cabbage and broccoli stems have been sliced.) Artichokes 18 minutes Asparagus 13 minutes Bok choy 10 minutes Broccoli 14 minutes Brussels sprouts 13 minutes Cabbage 13 minutes Kale, collards, Swiss chard 10 minutes Snow peas 10 minutes String beans 13 minutes
Zucchini 13 minutes
Use herbs and spices to impart mild or bold flavors to your recipes. International cuisines each have their own characteristic set of seasonings, which add flavor without the use of salt. You can add a moderate level of heat with ingredients such as black pepper, cayenne pepper, or crushed red pepper flakes. Vinegar and citrus ingredients such as lemon, lime, and orange are also terrific flavor enhancers. I love to use raw or roasted garlic to pump up the flavor when I cook.
Many cuisines worldwide use gingerroot; it is featured particularly in Asian cooking and pairs well with garlic in savory sauces and dressings. Ginger contributes a zesty, pungent flavor and has been valued since ancient times for its ability to soothe nausea and gastrointestinal distress.
Look for Ceylon cinnamon, which has a sweeter, more delicate taste and is known as “true cinnamon.” Cassia cinnamon is more commonly found at your grocery store and is less expensive, but it should not be consumed liberally. It contains high levels of coumarin, a naturally occurring substance that has the potential to damage the liver in high doses. Ceylon cinnamon contains only traces of coumarin.
it is possible to create nutritious and tasty treats using only whole, natural ingredients: fresh, frozen, or unsulfured dried fruit; raw nuts and seeds; and whole grains.
My favorite desserts are homemade fruit sorbets and ice creams that you can easily make in minutes. By blending frozen fruit (bananas, berries, peaches, cherries, mango) with some nuts (cashews, almonds, macadamia nuts) or seeds (hemp, chia, flax), maybe some dried fruit (dates, unsulfured apricots, or pineapple) and a splash of nondairy milk, you can make your own refreshing creations.
If you have diabetes, reduce or remove dried fruit from your menu. In general, diabetics should have only one fruit serving with each meal. I strongly recommend that people with both type 1 and type 2 diabetes read my book The End of Diabetes.
The key is to understand the Nutritarian principles and then be creative in your cooking. Rely on herbs, spices, flavored vinegars, roasted garlic, dried tomatoes, fruits, and toasted seeds to make interesting flavors and dishes without relying on salt and oil, like most people do.
If you don’t have time to cook, I have developed a line of boxed soups and salad dressings to make it convenient for even the busiest person to eat the Nutritarian way. Today, more and more healthy options are arising that meet these guidelines, making the Nutritarian diet-style easier than ever before. And if you need to eat on the go, you will find a steadily growing number of food establishments that offer healthy, plant-based options.
Being fit is not the same thing as being healthy.
An important take-home point is that exercise is almost worthless if you don’t eat right.
Interval Training Is Beneficial Interval training means that you exercise in bursts of energy for short periods of time, such as one to three minutes, but you exercise at an increased intensity to elevate your heart rate more than you would be capable of doing if you had to sustain the effort much longer.
In summary, I recommend the following supplements and daily doses: Vitamin B12: 100–500 mcg Vitamin D: 1,000–3,000 IU (depending on blood work) Zinc: 15–30 mg Vitamin K2: 25–50 mcg Iodine: 150–300 mcg DHA and EPA: 200–300 mg
What do you say to someone who insists that the Nutritarian diet-style is too radical, despite its effectiveness? What do you say to someone who says they would rather die younger, if need be, to enjoy life more and eat without restrictions? I say: I hope you live close to a good hospital—because you’ll need it. Seriously, those comments reflect a personal ignorance about the relationship between food preferences and pleasure. The first thing to keep in mind is that eating healthfully does not result in reduced pleasure in life or even reduced pleasure from eating. That is a complete myth, spoken by someone whose eating behavior is likely driven by food addiction.
Taste preferences are not fixed; they can, and do, change. The main issue here is that your taste gets more sensitive as you get healthier and as you stop eating concentrated sweets and highly salted foods. Starting at three weeks and generally within three to six months, you will likely enjoy the new foods and new recipes as much or more compared with your old diet. That was the overwhelming consensus of more than seven hundred people who were polled after they had eaten a Nutritarian diet for a minimum of six months.
Certainly, I respect the right of all individuals to run their lives the way they see fit, and to live within their own risk tolerance. However, since conventional food is so addictive and unhealthy, many people feel that the addiction controls them and that they can’t live without those health-destroying foods. But that furtive love affair quickly dissipates after the lovers have been separated for a few months. In fact, with time, many food addicts are pleasantly surprised how good they feel and how easy it was to give up their previous comfort foods.
My experience is that most people are in denial about the true risks associated with their preferred eating style. As much as they resist altering their unhealthy diet, they often quickly change their minds once they have their first serious health incident, such as a heart attack or cancer diagnosis. At that point, they curse their former choices and wish they had made better ones. Think about that for a minute: How would the future you want you to eat?
So many people have reported that it is much easier to embrace this diet-style 100 percent. This allows your addictions to fade away and gives your taste buds the ability to reach their full potential. It takes time to learn how to cook delicious food fitting these guidelines. But remember, when it comes to almost anything you enjoy eating that is destructive to your health, you’ll find that a Nutritarian version of that same food tastes just as good, or better. And the bonus is that the Nutritarian version is healthful as well as delicious.
BREAKFAST, AND SO ON
Almond Hemp Nutri-Milk Serves: 6 1 cup hulled hemp seeds 1 cup raw almonds, soaked 6 to 8 hours 2 Medjool or 4 regular dates, pitted 4 cups water ½ teaspoon alcohol-free vanilla flavoring Place all ingredients in a high-powered blender. Blend until smooth. If desired, strain through a nut milk bag or fine mesh strainer. To make chocolate Nutri-Milk, add 2 to 3 tablespoons natural cocoa powder to blender along with other ingredients. PER SERVING: CALORIES 305; PROTEIN 10g; CARBOHYDRATES 23g; TOTAL FAT 21.5g; SATURATED FAT 1.9g; SODIUM 16mg; FIBER 13.6g; BETA-CAROTENE 15mcg; CALCIUM 246mg; IRON 0.9mg; FOLATE 13mcg; MAGNESIUM 71mg; ZINC 1.8mg; SELENIUM 0.8mcg
Cherry Smoothie Serves: 2 4 stalks kale, tough stems removed 1 cup unsweetened soy, hemp, or almond milk ⅓ cup carrot juice 1½ cups frozen cherries 1 banana 2 tablespoons ground flaxseeds Blend ingredients in a high-powered blender. PER SERVING: CALORIES 251; PROTEIN 10g; CARBOHYDRATE 48g; TOTAL FAT 4.7g; SATURATED FAT 0.6g; SODIUM 134mg; FIBER 7g; BETA-CAROTENE 13,556mcg; VITAMIN C 131mg; CALCIUM 200mg; IRON 3.6mg; FOLATE 73mcg; MAGNESIUM 106mg; ZINC 1mg; SELENIUM 8.2mcg
Eat Your Greens Fruit Smoothie Serves: 2 3 ounces baby spinach or kale 2 ounces romaine lettuce 1 banana 1 cup frozen or fresh blueberries ½ cup unsweetened soy, hemp, or almond milk ½ cup pomegranate juice 1 tablespoon ground flaxseeds Blend ingredients in a high-powered blender. PER SERVING: CALORIES 191; PROTEIN 5g; CARBOHYDRATE 38g; TOTAL FAT 3.7g; SATURATED FAT 0.5g; SODIUM 51mg; FIBER 6.4g; BETA-CAROTENE 5442mcg; VITAMIN C 59mg; CALCIUM 168mg; IRON 1.8mg; FOLATE 86mcg; MAGNESIUM 66mg; ZINC 0.8mg; SELENIUM 2.2mcg
Green Berry Blended Salad Serves: 2 2 ounces kale, tough stems removed 2 ounces spinach 1 cup frozen strawberries 1 cup frozen blueberries 1 orange, peeled 1 cup unsweetened soy, hemp, or almond milk 2 tablespoons ground flaxseeds Blend ingredients in a high-powered blender. PER SERVING: CALORIES 224; PROTEIN 8g; CARBOHYDRATE 39g; TOTAL FAT 6g; SATURATED FAT 0.6g; SODIUM 102mg; FIBER 8.9g; BETA-CAROTENE 4316mcg; VITAMIN C 116mg; CALCIUM 163mg; IRON 3.2mg; FOLATE 133mcg; MAGNESIUM 110mg; ZINC 0.9mg; SELENIUM 8.8mcg
Turmeric and Ginger Tea Serves: 2 2 cups water 1 Medjool date or 2 regular dates, pitted 1 teaspoon grated turmeric root (or ⅓ teaspoon ground turmeric) 1 teaspoon grated ginger root (or ⅓ teaspoon ground ginger) Blend water and dates in a high-powered blender. Place in a small saucepan and bring to a boil. Add turmeric and ginger, reduce heat and simmer 10 to 15 minutes. Strain the tea. Serve with lemon if desired. Note: If using ground turmeric and ginger, simmer for 7 minutes and do not strain. PER SERVING: CALORIES 35; CARBOHYDRATE 9g; TOTAL FAT 0.1g; SODIUM 12mg; FIBER 0.9g; BETA-CAROTENE 11mcg; CALCIUM 16mg; IRON 0.3mg; FOLATE 2mcg; MAGNESIUM 10mg; ZINC 0.1mg
V6 Vegetable Cocktail Serves: 1 3 Roma tomatoes, roughly chopped 1 stalk celery ½ bell pepper (any color is fine) 1 green onion 1 carrot 2 cups chopped leafy greens (such as lettuce, kale, or spinach) 1½ teaspoons lemon juice ½ teaspoon freshly grated horseradish 5 ice cubes Blend ingredients in a high-powered blender. PER SERVING: CALORIES 115; PROTEIN 6g; CARBOHYDRATE 24g; TOTAL FAT 1.2g; SATURATED FAT 0.2g; SODIUM 147mg; FIBER 8.4g; BETA-CAROTENE 13,864mcg; VITAMIN C 130mg; CALCIUM 164mg; IRON 2.8mg; FOLATE 217mcg; MAGNESIUM 85mg; ZINC 1.4mg; SELENIUM 1.1mcg
Banana Cocoa Muffins Serves: 24 15 Medjool or 30 regular dates, pitted ½ cup coconut water 2 cups garbanzo bean flour 1 teaspoon baking soda 1 teaspoon baking powder ¾ cup natural cocoa powder 1 tablespoon Ceylon cinnamon 1½ cups chopped apple 6 very ripe bananas 2 teaspoons alcohol-free vanilla flavoring ⅓ cup cooked garbanzo beans 2 teaspoons apple cider vinegar 1 cup walnuts, chopped ½ cup unsweetened shredded coconut 9 ounces wilted chopped fresh spinach Soak the dates in coconut water for 30 minutes. Preheat the oven to 350˚F. Line muffin tins with paper liners and wipe them very lightly with olive oil. Whisk together in a small bowl the garbanzo bean flour, baking soda, baking powder, cocoa, and cinnamon. In a high-powered blender, purée the dates and the soaking coconut water, apples, bananas, vanilla, garbanzo beans, and apple cider vinegar until smooth. Pour into a large mixing bowl and stir in the walnuts, coconut, and spinach until evenly distributed. Then fold in the flour mixture until just combined. Do not over mix. Fill the muffin tins almost full and bake for 55 to 65 minutes, rotating in the oven after 35 minutes. They are done when a toothpick inserted into the center comes out clean. Let the muffins cool in the muffin tins on a wire rack for 10 minutes, then remove from the tins to the wire rack and cool completely. Refrigerate or freeze in resealable plastic bags. PER SERVING: CALORIES 163; PROTEIN 4g; CARBOHYDRATE 30g; TOTAL FAT 5.1g; SATURATED FAT 1.6g; SODIUM 68mg; FIBER 4.9g; BETA-CAROTENE 622mcg; VITAMIN C 6mg; CALCIUM 46mg; IRON 1.5mg; FOLATE 43mcg; MAGNESIUM 64mg; ZINC 0.8mg; SELENIUM 7.7mcg
Blueberry and Flaxseed Oatmeal Serves: 4 1¾ cups water 1 cup old-fashioned or steel cut oats (see Note) 3 Medjool or 6 regular dates, pitted and chopped ¼ teaspoon coriander 2 bananas, sliced 1 cup chopped or grated apple 1 cup fresh or frozen blueberries 2 tablespoons ground flaxseeds In a saucepan, bring the water to a boil and stir in all ingredients except blueberries and ground flaxseeds. Simmer for 5 minutes. Stir in blueberries and flaxseeds before serving. Note: If using steel cut oats, increase water to 3½ cups and simmer for 20 minutes or until tender. PER SERVING: CALORIES 206; PROTEIN 4g; CARBOHYDRATE 43g; TOTAL FAT 3.5g; SATURATED FAT 0.5g; SODIUM 6mg; FIBER 6.7g; BETA-CAROTENE 33mcg; VITAMIN C 8mg; CALCIUM 24mg; IRON 5.5mg; FOLATE 19mcg; MAGNESIUM 38mg; ZINC 0.3mg; SELENIUM 1.8mcg
Breakfast Burrito Serves: 2 ½ cup chopped onion 1 cup chopped green bell pepper 1 cup sliced mushrooms 1 cup diced tomatoes 3 cups baby spinach or baby kale 8 ounces (½ block) firm tofu (or 3 eggs whites, see Note) 1 tablespoon nutritional yeast 1 teaspoon MatoZest*, Mrs. Dash, or other no-salt seasoning blend to taste 2 (100% whole grain) flour tortillas Water-sauté onions, peppers, mushrooms, and tomatoes until onion is translucent. Add greens and continue cooking until just wilted. Squeeze out as much water as possible from the tofu, then crumble it over the vegetable mixture and cook until tofu is just starting to turn golden. Stir in nutritional yeast and seasoning. Spread the cooked mixture on the tortillas and roll up to form burritos. Note: This recipe can be made with egg whites instead of or in addition to the tofu. Blend egg whites with ¼ cup nondairy milk, pour over the vegetable tofu mixture, and cook until eggs are done. PER SERVING: CALORIES 370; PROTEIN 26g; CARBOHYDRATE 50g; TOTAL FAT 9.6g; SATURATED FAT 1.5g; SODIUM 234mg; FIBER 12.4g; BETA-CAROTENE 9832mcg; VITAMIN C 199mg; CALCIUM 377mg; IRON 6.7mg; FOLATE 69mcg; MAGNESIUM 67mg; ZINC 1.8mg; SELENIUM 4.4mcg
Buckwheat Seed Breakfast Serves: 3 ½ cup buckwheat groats ½ cup fresh or frozen blueberries ¼ cup grapes or any other fruit ¼ cup walnuts, chopped ¼ cup goji berries or raisins 1 teaspoon cinnamon (use Ceylon cinnamon if possible) 1 teaspoon alcohol-free vanilla flavoring ¼ cup unsweetened soy, hemp, or almond milk ¼ cup raw sunflower seeds 1 tablespoon chia seeds 1 tablespoon unsweetened, natural cocoa powder, if desired 1 tablespoon hemp seeds 1 banana Mix all ingredients except hemp seeds and banana in a medium-size bowl and place in an airtight container in the fridge overnight. The next morning, top with hemp seeds and sliced banana and serve. PER SERVING: CALORIES 343; PROTEIN 10g; CARBOHYDRATE 49g; TOTAL FAT 15g; SATURATED FAT 1.6g; SODIUM 18mg; FIBER 9.5g; BETA-CAROTENE 434mcg; VITAMIN C 11mg; CALCIUM 90mg; IRON 3.2mg; FOLATE 61mcg; MAGNESIUM 152mg; ZINC 2mg; SELENIUM 12.5mcg
Chickpea Omelet with Mushrooms, Onions, and Kale Serves: 2 For the Omelet Batter: ¾ cup chickpea flour ½ cup unsweetened soy, hemp, or almond milk (plus more if needed) 2 teaspoons apple cider vinegar 2 teaspoons nutritional yeast ½ teaspoon MatoZest* or other no-salt seasoning blend, adjusted to taste ½ teaspoon turmeric ¼ teaspoon baking soda ⅛ teaspoon black pepper For the Vegetables: ½ cup chopped onions ½ cup chopped red pepper 2 cloves garlic, chopped 1 cup sliced mushrooms 2 cups thinly sliced kale ½ cup low-sodium salsa or chopped tomato In a small bowl, whisk together the omelet batter ingredients. Add an additional 1 to 2 tablespoons nondairy milk if mixture is too thick to pour. In a 10-inch nonstick skillet, heat 2 to 3 tablespoons water and sauté onions, red pepper, and garlic for 2 minutes; add mushrooms and continue to cook until soft and tender, about 3 more minutes. Add kale and stir until wilted. Remove from the pan. Clean the skillet and lightly wipe with olive oil. Pour half of the batter into the pan and swirl to evenly cover the bottom. Place half of the sautéed vegetables on top of one side of the omelet. Cook until the omelet bubbles and starts to firm up along the edges (about 2 minutes).
Granny’s Granola Bars Serves: 10 bars 2 ripe bananas 1 Granny Smith apple, chopped into small pieces 1 cup raisins 1 cup chopped walnuts ½ cup raw sunflower seeds ¼ cup unhulled sesame seeds 1 teaspoon cinnamon or pumpkin pie spice 2 cups old-fashioned rolled oats Preheat the oven to 300˚F. Mash bananas to a soft consistency. Add remaining ingredients. Add a small amount of nondairy milk if needed to ease stirring. Lightly oil a 9 × 9-inch baking pan or glass dish. Pour mixture into baking dish and press to firm consistency. Bake mixture for 40 minutes. Remove from oven and let cool. Cut into bars. Wrap with aluminum foil and place in the fridge or freezer. PER SERVING: CALORIES 272; PROTEIN 7g; CARBOHYDRATE 34g; TOTAL FAT 14g; SATURATED FAT 1.5g; SODIUM 3mg; FIBER 5g; BETA-CAROTENE 15mcg; VITAMIN C 4mg; CALCIUM 63mg; IRON 5.6mg; FOLATE 37mcg; MAGNESIUM 66mg; ZINC 1mg; SELENIUM 6mcg
Mango, Coconut, and Quinoa Breakfast Pudding Serves: 5 ¾ cup quinoa 1½ cups water 2 Medjool or 4 regular dates, pitted 1½ cups unsweetened soy, hemp, or almond milk 1 teaspoon alcohol-free vanilla flavoring ½ teaspoon cinnamon 1 (10-ounce) package frozen mango or 2 fresh mangoes, peeled and diced, divided 2 tablespoons Mangosteen Fruit Vinegar* or other fruit-flavored vinegar ⅛ cup chopped macadamia nuts ⅛ cup unhulled sesame seeds 1 cup packed chopped kale 1 cup packed chopped spinach ¼ cup dried currants 3 tablespoons unsweetened shredded coconut Preheat the oven to 350˚F. Rinse quinoa and drain in a fine-mesh sieve. In a large saucepan, bring quinoa and water to a boil. Reduce heat and simmer, uncovered, until grains are translucent and the mixture is the consistency of a thick porridge, about 20 minutes. In a high-powered blender, blend dates, nondairy milk, vanilla, cinnamon, half the mangoes, and Mangosteen Fruit Vinegar. In a large bowl, combine cooked quinoa, blended date mixture, nuts, seeds, kale, spinach, the remaining diced mango, and currants. Pour into a lightly oiled baking pan (9 × 9-inch works well), sprinkle with coconut, and bake 30 to 40 minutes. Best made a day ahead and refrigerated. PER SERVING: CALORIES 330; PROTEIN 9g; CARBOHYDRATE 55g; TOTAL FAT 10g; SATURATED FAT 3.1g; SODIUM 56mg; FIBER 7g; BETA-CAROTENE 2441mcg; VITAMIN C 67mg; CALCIUM 122mg; IRON 3.3mg; FOLATE 139mcg; MAGNESIUM 118mg; ZINC 1.6mg; SELENIUM 9mcg
Nutritarian Granola Serves: 10 ½ cup raw almond or cashew butter 1 medium apple, peeled and quartered 1 ripe banana 1½ teaspoons ground cinnamon ¼ teaspoon ground nutmeg 1½ teaspoons alcohol-free vanilla flavoring 4 cups old-fashioned rolled oats 1 cup chopped raw walnuts or pecans ½ cup raw pumpkin seeds ¼ cup unhulled sesame seeds ⅓ cup unsweetened shredded coconut 1 cup currants Preheat the oven to 225˚F. Place the nut butter, apple, banana, cinnamon, nutmeg, and vanilla flavoring in a high-powered blender and blend until smooth and creamy. In a large bowl, mix the oats, nuts, seeds, and coconut. Add the blended mixture and toss to combine. Transfer the mixture to two parchment-lined baking pans. Do not overcrowd the pans so the granola can bake evenly. Bake for 30 minutes, stirring occasionally. After baking, stir in currants. Allow to cool, then store in an airtight container. PER SERVING: CALORIES 337; PROTEIN 9g; CARBOHYDRATE 38g; TOTAL FAT 19.1g; SATURATED FAT 4g; SODIUM 5mg; FIBER 6.4g; BETA-CAROTENE 15mcg; VITAMIN C 2mg; CALCIUM 58mg; IRON 8.9mg; FOLATE 19mcg; MAGNESIUM 91mg; ZINC 1.7mg; SELENIUM 3.7mcg
Savory Steel Cut Oats Serves: 4 1 small onion, chopped 1 cup mushrooms 1 cup steel cut oats 2 cups water or low-sodium vegetable broth 1 cup unsweetened soy, hemp, or almond milk 2 tablespoons nutritional yeast 2 dashes of turmeric 1½ teaspoons Cajun, southwest, or spicy no-salt seasoning of choice Dash of black pepper Dash of chipotle chili powder, or to taste 1 ounce unsulfured, no-salt-added dried tomatoes, soaked until softened, and chopped 3 cups fresh baby spinach Dry sauté onions in a nonstick pan for 1 to 2 minutes, then add mushrooms and continue to sauté until vegetables are tender. Add onion and mushroom mixture and remaining ingredients except spinach to a pot, heat to boiling, reduce heat, and simmer, stirring occasionally, until the water is absorbed and the oats are creamy, about 20 minutes. Stir in the spinach; take off the burner, cover, and let sit a bit until the spinach is soft. If desired, garnish with chopped red bell pepper. PER SERVING: CALORIES 148; PROTEIN 9g; CARBOHYDRATE 23g; TOTAL FAT 3.2g; SATURATED FAT 0.5g; SODIUM 58mg; FIBER 5g; BETA-CAROTENE 1346mcg; VITAMIN C 11mg; CALCIUM 127mg; IRON 7.4mg; FOLATE 57mcg; MAGNESIUM 54mg; ZINC 1.6mg; SELENIUM 5mcg
Swiss Cherry Oatmeal Serves: 3 2 cups water 1 cup old-fashioned or steel cut oats (see Note) ¾ cup frozen cherries or berries ¾ cup unsweetened soy, hemp, or almond milk 2 tablespoons ground flaxseeds 1 Medjool date or 2 regular dates, pitted ½ teaspoon alcohol-free vanilla flavoring ¼ cup raisins ¼ cup chopped almonds Heat water to boiling. Add oats and cook for 5 minutes. Meanwhile, place frozen cherries, milk, flaxseeds, and dates in a high-powered blender and blend until smooth and creamy. Combine oats, fruit mixture, and vanilla. Cover and chill overnight. Serve topped with raisins and chopped almonds. Can be stored up to three days in the refrigerator. Note: If using steel cut oats, increase water to 4 cups and simmer for 20 minutes or until tender. PER SERVING: CALORIES 271; PROTEIN 9g; CARBOHYDRATE 42g; TOTAL FAT 9.1g; SATURATED FAT 1g; SODIUM 41mg; FIBER 7g; BETA-CAROTENE 204mcg; VITAMIN C 1mg; CALCIUM 65mg; IRON 8.1mg; FOLATE 22mcg; MAGNESIUM 65mg; ZINC 0.6mg; SELENIUM 4.5mcg
Almond Vinaigrette Dressing Serves: 6 1 cup unsweetened soy, hemp, or almond milk 1 cup raw almonds ¼ cup balsamic vinegar 2 tablespoons fresh lemon juice ¼ cup raisins 2 teaspoons Dijon mustard 1 clove garlic Blend ingredients in a high-powered blender until creamy and smooth. PER SERVING: CALORIES 181; PROTEIN 7g; CARBOHYDRATE 13g; TOTAL FAT 12.5g; SATURATED FAT 1g; SODIUM 38mg; FIBER 3.4g; BETA-CAROTENE 1mcg; VITAMIN C 2mg; CALCIUM 122mg; IRON 1.3mg; FOLATE 13mcg; MAGNESIUM 75mg; ZINC 0.9mg; SELENIUM 1.3mcg
Artichoke Hummus Serves: 6 1 (12-ounce) bag frozen artichoke hearts 1½ cups cooked garbanzo beans or 1 (15-ounce) can no-salt-added garbanzo beans 2 tablespoons raw tahini or unhulled sesame seeds 2 tablespoons MatoZest* or other no-salt seasoning blend, adjusted to taste 2 tablespoons chopped onion 1 bulb roasted garlic, skins removed (see Note) 1 clove raw garlic 1 lemon, juiced 2 tablespoons water Cook artichoke hearts according to package directions. Drain. Blend all ingredients until smooth. Add additional water if needed to adjust consistency. Use as a dip for raw veggies. Note: Garlic can be roasted with the entire bulb intact and skin on or it can be roasted using peeled and separated cloves. Roast at 300˚F for about 25 minutes or until soft. PER SERVING: CALORIES 139; PROTEIN 7g; CARBOHYDRATE 22g; TOTAL FAT 3.9g; SATURATED FAT 0.5g; SODIUM 40mg; FIBER 6.3g; BETA-CAROTENE 7mcg; VITAMIN C 11mg; CALCIUM 75mg; IRON 2mg; FOLATE 159mcg; MAGNESIUM 48mg; ZINC 1.2mg; SELENIUM 2.7mcg
Creamy Blueberry Dressing Serves: 4 2 cups fresh or frozen (thawed) blueberries ½ cup pomegranate juice ¼ cup raw cashew butter or ½ cup raw cashews 3 tablespoons Wild Blueberry Vinegar* or other fruit-flavored vinegar Blend all ingredients in a food processor or high-powered blender until smooth and creamy. PER SERVING: CALORIES 106; PROTEIN 2g; CARBOHYDRATE 16g; TOTAL FAT 4.3g; SATURATED FAT 0.7g; SODIUM 5mg; FIBER 2.4g; BETA-CAROTENE 22mcg; VITAMIN C 2mg; CALCIUM 14mg; IRON 0.8mg; FOLATE 15mcg; MAGNESIUM 31mg; ZINC 0.6mg; SELENIUM 1.9mcg
Feisty Hummus Serves: 4 (yields 1½ cups) 1 cup cooked garbanzo beans or canned, no-salt-added or low-sodium, drained ¼ cup water ¼ cup raw unhulled sesame seeds 1 tablespoon fresh lemon juice 1 tablespoon VegiZest* or other no-salt seasoning blend, adjusted to taste 1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce 1 teaspoon horseradish 1 clove raw garlic Blend all ingredients in a high-powered blender until creamy and smooth. Serve with raw and lightly steamed vegetables or as a filling ingredient with a whole grain wrap or pita. PER SERVING: CALORIES 103; PROTEIN 5g; CARBOHYDRATE 12g; TOTAL FAT 4.5g; SATURATED FAT 0.6g; SODIUM 54mg; FIBER 3.6g; BETA-CAROTENE 6mcg; VITAMIN C 3mg; CALCIUM 95mg; IRON 2.2mg; FOLATE 71mcg; MAGNESIUM 45mg; ZINC 1.1mg; SELENIUM 3.9mcg
Garlic Nutter Spread Serves: 4 3 bulbs garlic 1 cup raw cashews ⅓ cup water or nondairy milk 1 tablespoon nutritional yeast Preheat the oven to 300˚F. Roast garlic in a small baking dish for about 25 minutes or until soft. When cool, remove and discard skins. Combine garlic and remaining ingredients in a high-powered blender. Blend until smooth. Use to season cooked vegetables or add extra flavor to soups and sauces. Spread it on a wrap or pita sandwich. Make a salad dressing by adding tomato sauce, vinegar, and some basil. PER SERVING: CALORIES 230; PROTEIN 9g; CARBOHYDRATE 18g; TOTAL FAT 15.2g; SATURATED FAT 2.7g; SODIUM 9mg; FIBER 2g; BETA-CAROTENE 1mcg; VITAMIN C 7mg; CALCIUM 55mg; IRON 2.8mg; FOLATE 9mcg; MAGNESIUM 108mg; ZINC 2.6mg; SELENIUM 10mcg
Home-Style Tomato Sauce Serves: 4 3 cups diced tomatoes 8 unsulfured, unsalted dried tomatoes, finely diced 1 small yellow onion, diced 8 cloves garlic, minced 1 tablespoon MatoZest* or other no-salt Italian seasoning blend, adjusted to taste Freshly ground black pepper, to taste 2 tablespoons fresh basil, chopped In a saucepan, cook tomatoes and dried tomatoes over medium-low heat until soft, about 10 minutes. Place in a food processor or blender and purée. Heat 2 to 3 tablespoons water in a medium skillet and sauté the onion and garlic for 2 minutes or until tender. Add the puréed tomato mixture, MatoZest, and pepper. Bring to a gentle boil, reduce heat to low, cover, and simmer for 1 hour. Add basil and adjust seasonings to taste, adding a little more MatoZest if you wish. PER SERVING: CALORIES 53; PROTEIN 3g; CARBOHYDRATE 11g; TOTAL FAT 0.5g; SATURATED FAT 0.1g; SODIUM 15mg; FIBER 2.6g; BETA-CAROTENE 666mcg; VITAMIN C 24mg; CALCIUM 41mg; IRON 1mg; FOLATE 34mcg; MAGNESIUM 27mg; ZINC 0.4mg; SELENIUM 1.1mcg
Italian Dressing with Roasted Garlic Serves: 4 4 to 8 cloves garlic, roasted (see Note) 1 cup unsweetened soy, hemp, or almond milk ½ cup raw cashew butter 2 tablespoons nutritional yeast 2 tablespoons fresh lemon juice 1 tablespoon white wine vinegar or more to taste 2 tablespoons Dijon mustard 2 tablespoons fresh parsley 1 teaspoon dried basil ¼ teaspoon crushed red pepper flakes Pinch of dried oregano ⅛ teaspoon black pepper or to taste Blend ingredients together in a high-powered blender or food processor. Adjust seasonings if necessary. Note: Garlic can be roasted with the entire bulb intact and skin on, or it can be roasted using peeled and separated cloves. Roast at 300˚F for about 25 minutes or until soft. PER SERVING: CALORIES 239; PROTEIN 10g; CARBOHYDRATE 14g; TOTAL FAT 17.4g; SATURATED FAT 3.3g; SODIUM 119mg; FIBER 2.3g; BETA-CAROTENE 131mcg; VITAMIN C 7mg; CALCIUM 112mg; IRON 2.4mg; FOLATE 27mcg; MAGNESIUM 105mg; ZINC 2.8mg; SELENIUM 6.9mcg
Lemon Basil Vinaigrette Serves: 4 2 tablespoons fresh lemon juice 2 tablespoons balsamic vinegar ½ cup water ¼ cup raw almonds or ⅛ cup raw almond butter ¼ cup raisins ⅓ cup fresh basil leaves 1 teaspoon Dijon mustard 1 clove garlic Blend ingredients in a high-powered blender until smooth. PER SERVING: CALORIES 86; PROTEIN 2g; CARBOHYDRATE 11g; TOTAL FAT 4.5g; SATURATED FAT 0.3g; SODIUM 21mg; FIBER 1.5g; BETA-CAROTENE 84mcg; VITAMIN C 4mg; CALCIUM 40mg; IRON 0.7mg; FOLATE 8mcg; MAGNESIUM 29mg; ZINC 0.3mg; SELENIUM 0.8mcg
Maui Luau Wok Sauce Serves: 4 ⅓ cup unsweetened, shredded coconut ½ cup water 1½ cups pineapple chunks 1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce 1 scallion, sliced (2 tablespoons) 2 cloves garlic ½ teaspoon minced ginger 3 unsulfured dried apricots, soaked in ¼ cup water for 30 minutes ½ teaspoon no-salt seasoning blend such as Mrs. Dash 1 tablespoon Passion Fruit Vinegar* or rice vinegar Place all ingredients in a blender and blend until smooth. To use as a cooking sauce for your favorite vegetables, heat ¼ cup water in a large nonstick wok or skillet, add your choice of vegetables, cover, and cook until crisp-tender, about 4 to 8 minutes, depending on the vegetable, stirring occasionally and adding additional water as needed. Uncover, add desired amount of Maui Luau Wok Sauce, and continue cooking until mixture is heated through. PER SERVING: CALORIES 89; PROTEIN 1g; CARBOHYDRATE 12g; TOTAL FAT 5g; SATURATED FAT 4.3g; SODIUM 61mg; FIBER 1.6g; BETA-CAROTENE 96mcg; VITAMIN C 12mg; CALCIUM 21mg; IRON 0.6mg; FOLATE 3mcg; MAGNESIUM 17mg; ZINC 0.3mg; SELENIUM 1.7mcg
Orange Sesame Dressing Serves: 3 4 tablespoons unhulled sesame seeds, divided ¼ cup raw cashew nuts or ⅛ cup raw cashew butter 2 navel oranges, peeled 2 tablespoons Blood Orange Vinegar*, Riesling Reserve Vinegar*, or white wine vinegar Toast the sesame seeds in a dry skillet over medium-high heat for 3 minutes, mixing with a wooden spoon and shaking the pan frequently. In a high-powered blender, combine 2 tablespoons of the sesame seeds, cashews, oranges, and vinegar. If needed, add orange juice for a thinner consistency. Sprinkle remaining sesame seeds on top of the salad. Serving Suggestion: Toss with mixed greens, tomatoes, red onions, and additional diced oranges or kiwi. PER SERVING: CALORIES 162; PROTEIN 5g; CARBOHYDRATE 17g; TOTAL FAT 9.6g; SATURATED FAT 1.5g; SODIUM 4mg; FIBER 3.5g; BETA-CAROTENE 82mcg; VITAMIN C 55mg; CALCIUM 133mg; IRON 2.2mg; FOLATE 43mcg; MAGNESIUM 76mg; ZINC 1.4mg; SELENIUM 5.4mcg
Pistachio Mustard Dressing Serves: 4 ¾ cup unsweetened soy, hemp, or almond milk ⅓ cup raw shelled pistachio nuts 2 tablespoons VegiZest* or other no-salt seasoning blend, adjusted to taste 1 tablespoon Dijon mustard ¼ teaspoon garlic powder Blend all ingredients in a high-powered blender until smooth. PER SERVING: CALORIES 90; PROTEIN 5g; CARBOHYDRATE 7g; TOTAL FAT 5.7g; SATURATED FAT 0.7g; SODIUM 69mg; FIBER 2g; BETA-CAROTENE 27mcg; VITAMIN C 3mg; CALCIUM 86mg; IRON 1.2mg; FOLATE 21mcg; MAGNESIUM 30mg; ZINC 0.5mg; SELENIUM 2.3mcg
Russian Fig Dressing Serves: 4 ⅔ cup no-salt-added or low-sodium pasta sauce ⅔ cup raw almonds or 6 tablespoons raw almond butter ¼ cup raw sunflower seeds 6 tablespoons Black Fig Vinegar* or balsamic vinegar 2 tablespoons raisins or dried currants Blend ingredients in a food processor or high-powered blender until smooth. PER SERVING: CALORIES 243; PROTEIN 8g; CARBOHYDRATE 18g; TOTAL FAT 16.9g; SATURATED FAT 1.4g; CHOLESTEROL 0.9mg; SODIUM 20mg; FIBER 4.6g; BETA-CAROTENE 170mcg; VITAMIN C 1mg; CALCIUM 90mg; IRON 1.9mg; FOLATE 38mcg; MAGNESIUM 104mg; ZINC 1.3mg; SELENIUM 5.7mcg
Sunny Tuscan Dressing Serves: 4 ¼ cup dried, unsulfured apricots 1 navel orange, peeled 2 tablespoons unhulled sesame seeds or tahini ¼ cup raw cashews 2 tablespoons Lemon Basil Vinegar* or balsamic vinegar 1 teaspoon dried basil ½ teaspoon dried oregano 2 scallions (white part only) Soak apricots in ½ cup water for 30 minutes. Add apricots and soaking water to a high-powered blender along with remaining ingredients and blend until smooth. PER SERVING: CALORIES 120; PROTEIN 3g; CARBOHYDRATE 15g; TOTAL FAT 6.1g; SATURATED FAT 1g; SODIUM 6mg; FIBER 2.5g; BETA-CAROTENE 354mcg; VITAMIN C 22mg; CALCIUM 86mg; IRON 2.1mg; FOLATE 23mcg; MAGNESIUM 53mg; ZINC 1mg; SELENIUM 3.5mcg
Walnut Vinaigrette Dressing Serves: 4 ¼ cup balsamic vinegar ½ cup water ¼ cup walnuts ¼ cup raisins 1 teaspoon Dijon mustard 1 clove garlic ¼ teaspoon dried thyme Blend ingredients in a high-powered blender until smooth. PER SERVING: CALORIES 84; PROTEIN 1g; CARBOHYDRATE 11g; TOTAL FAT 4.2g; SATURATED FAT 0.4g; SODIUM 21mg; FIBER 0.8g; BETA-CAROTENE 3mcg; VITAMIN C 1mg; CALCIUM 20mg; IRON 0.6mg; FOLATE 7mcg; MAGNESIUM 16mg; ZINC 0.3mg; SELENIUM 0.9mcg
Baba Ghanoush over Mixed Greens Serves: 4 1 (1½-pound) eggplant 1 cup cooked garbanzo beans or low-sodium or no-salt-added canned garbanzo beans 2 tablespoons raw tahini or unhulled sesame seeds 2 tablespoons fresh lemon juice 2 cloves garlic, finely chopped ⅓ cup water 1 teaspoon Bragg Liquid Aminos 5 ounces romaine lettuce, chopped 5 ounces mixed baby greens Preheat the oven to 350˚F. Prick eggplant, place on baking sheet, and bake for 45 minutes, turning occasionally, until soft. Let it cool and then peel. In a high-powered blender, combine eggplant, garbanzo beans, tahini, lemon juice, garlic, water, and Bragg Liquid Aminos. Blend until smooth. Combine romaine and mixed baby greens and serve baba ghanoush on a bed of greens. Baba ghanoush and greens can also be served in a whole wheat pita or wrap. PER SERVING: CALORIES 155; PROTEIN 8g; CARBOHYDRATE 23g; TOTAL FAT 5.1g; SATURATED FAT 0.7g; SODIUM 83mg; FIBER 9.2g; BETA-CAROTENE 3954mcg; VITAMIN C 13mg; CALCIUM 104mg; IRON 2.5mg; FOLATE 190mcg; MAGNESIUM 61mg; ZINC 1.4mg; SELENIUM 2.4mcg
Broccoli and Chickpea Salad Serves: 4 For the Salad: 6 cups broccoli, cut into small florets 1½ cups cooked chickpeas or 1 (15-ounce) can no-salt-added or low-sodium chickpeas, drained ¼ cup chopped red onion 1½ cups halved cherry tomatoes ¼ cup pine nuts or walnuts, toasted For the Dressing: ¼ cup fresh lemon juice ½ cup water ¼ cup walnuts ¼ cup pitted and chopped dates 1 teaspoon Dijon mustard 1 clove garlic Steam broccoli until just tender, 5 to 7 minutes. Once cool, combine with chickpeas, onion, cherry tomatoes, and nuts. Blend dressing ingredients in a high-powered blender. Toss salad with desired amount of dressing. Leftover dressing may be reserved for another use. PER SERVING: CALORIES 298; PROTEIN 13g; CARBOHYDRATE 40g; TOTAL FAT 12.9g; SATURATED FAT 1.1g; SODIUM 70mg; FIBER 8.9g; BETA-CAROTENE 809mcg; VITAMIN C 139mg; CALCIUM 119mg; IRON 3.8mg; FOLATE 218mcg; MAGNESIUM 105mg; ZINC 2.5mg; SELENIUM 7mcg
Cabbage, Apple, and Poppy Seed Slaw Serves: 8 For the Slaw: 3 medium Granny Smith apples, coarsely grated 2 tablespoons lemon juice 8 cups shredded green cabbage (1 small head) 3 medium carrots, coarsely grated 4 green onions, thinly sliced 2 tablespoons poppy seeds For the Dressing: 1 cup soft tofu ½ cup unsweetened soy, hemp, or almond milk ¼ cup Spicy Pecan Vinegar* or apple cider vinegar 3 Medjool or 6 regular dates, pitted Black pepper, to taste Toss grated apples with lemon juice. Combine with remaining slaw ingredients. Blend dressing ingredients in a high-powered blender until smooth and creamy. Toss with slaw. PER SERVING: CALORIES 128; PROTEIN 4g; CARBOHYDRATE 25g; TOTAL FAT 2.7g; SATURATED FAT 0.4g; SODIUM 39mg; FIBER 5.3g; BETA-CAROTENE 2096mcg; VITAMIN C 32mg; CALCIUM 136mg; IRON 1.3mg; FOLATE 57mcg; MAGNESIUM 40mg; ZINC 0.7mg; SELENIUM 3.5mcg
Creamy Cucumber and Onion Salad Serves: 4 ½ cup unsweetened soy, hemp, or almond milk ½ cup raw cashews or ¼ cup raw cashew butter ¼ cup white vinegar 1 teaspoon low-sodium mustard 1 small clove garlic, peeled 4 large cucumbers, thinly sliced 1 medium white sweet onion, thinly sliced 1 tablespoon fresh dill or 1 teaspoon dried dill Combine nondairy milk, cashews, vinegar, mustard, and garlic in a high-powered blender and blend until smooth and creamy. Combine cucumbers, onion, and dill and toss with desired amount of dressing. Refrigerate for at least 1 hour before serving. PER SERVING: CALORIES 170; PROTEIN 6g; CARBOHYDRATE 19g; TOTAL FAT 8.5g; SATURATED FAT 1.4g; SODIUM 42mg; FIBER 3.5g; BETA-CAROTENE 88mcg; VITAMIN C 13mg; CALCIUM 108mg; IRON 2.3mg; FOLATE 44mcg; MAGNESIUM 98mg; ZINC 1.7mg; SELENIUM 4.6mcg
Edamame Black Bean Salad Serves: 4 12 ounces frozen shelled edamame 1½ cups cooked black beans or 1 (15-ounce) can low-sodium or no-salt-added black beans, drained 1 medium tomato, chopped ½ medium green bell pepper, chopped ¼ cup chopped red onion ¼ cup chopped cilantro 1 ripe avocado 1 tablespoon lime juice 1 cup unsweetened soy, hemp, or almond milk ¼ cup raw cashews 1 Medjool or 2 regular dates, pitted Bring a saucepan of water to a boil, add edamame, and boil for two minutes. Drain and rinse with cold water. In a large bowl, combine the edamame, beans, tomato, bell pepper, onion, and cilantro. Blend avocado, lime juice, nondairy milk, cashews, and dates in a high-powered blender. Add half of the dressing to the edamame and black bean mixture and toss. Add additional dressing to adjust to desired consistency. PER SERVING: CALORIES 339; PROTEIN 19g; CARBOHYDRATE 38g; TOTAL FAT 14.5g; SATURATED FAT 1.6g; SODIUM 44mg; FIBER 13.7g; BETA-CAROTENE 232mcg; VITAMIN C 30mg; CALCIUM 101mg; IRON 4.5mg; FOLATE 407mcg; MAGNESIUM 155mg; ZINC 2.7mg; SELENIUM 5.7mcg
Farro and Kale Salad with White Beans and Walnuts Serves: 4 1 cup farro (see Note) 3¼ cups low-sodium or no-salt-added vegetable broth, divided 2 cups whole baby kale leaves or chopped kale ¼ cup unsulfured dried blueberries or currants 1 cup cooked white beans ¼ cup walnut pieces or lightly toasted pine nuts 1 teaspoon chia seeds 2 tablespoons balsamic vinegar 1 tablespoon fresh lemon juice 1 teaspoon Dijon mustard Ground black pepper, to taste Place farro in a pot with 3 cups of the vegetable broth and bring to a boil. Reduce heat to a simmer, cover the pot, and cook for 30 to 45 minutes, until grains are tender but not split and have absorbed all of the liquid (or cook according to package instructions). Remove from heat and transfer to a large bowl. Add the kale, dried blueberries, white beans, and walnuts to the farro. Stir to allow the warm farro to wilt the kale. To make the dressing, whisk together the chia seeds, the remaining ¼ cup vegetable broth, vinegar, lemon juice, mustard, and pepper in a small bowl. Allow to stand for 15 minutes to thicken. Toss farro salad with enough dressing to moisten it but not make it too wet. Note: Look for whole grain or semi-pearled farro, which are higher in nutrient density. Pearled farro cooks faster, but the nutritious germ and bran have been removed. PER SERVING: CALORIES 306; PROTEIN 9g; CARBOHYDRATE 57g; TOTAL FAT 6.2g; SATURATED FAT 0.7g; SODIUM 183mg; FIBER 9.9g; BETA-CAROTENE 3102mcg; VITAMIN C 47mg; CALCIUM 113mg; IRON 3.3mg; FOLATE 51mcg; MAGNESIUM 84mg; ZINC 1.7mg; SELENIUM 20.9mcg
Napa Cabbage Salad with Sesame Peanut Dressing Serves: 4 For the Dressing: ¼ cup no-salt-added, natural peanut butter 2 tablespoons unhulled sesame seeds ¼ cup unsweetened soy, hemp, or almond milk ¼ cup water ¼ cup rice vinegar 3 regular dates or 1½ Medjool dates, pitted 1 clove garlic, chopped 1 tablespoon chopped fresh ginger 1 teaspoon Bragg Liquid Aminos For the Salad: 6 cups shredded napa cabbage 1 small red bell pepper, thinly sliced 1 cup thinly sliced snow peas 6 green onions, sliced Blend dressing ingredients in a high-powered blender until smooth. Combine salad ingredients in a large bowl and toss with desired amount of dressing. Note: For your convenience, I make a line of healthful bottled salad dressings. Try Dr. Fuhrman’s Sesame Ginger Dressing (about ¾ cup) in place of the dressing listed in this recipe. PER SERVING: CALORIES 175; PROTEIN 7g; CARBOHYDRATE 16g; TOTAL FAT 10.5g; SATURATED FAT 1.5g; SODIUM 85mg; FIBER 4g; BETA-CAROTENE 1052mcg; VITAMIN C 65mg; CALCIUM 143mg; IRON 2mg; FOLATE 142mcg; MAGNESIUM 74mg; ZINC 1.3mg; SELENIUM 3.6mcg
SOUPS AND STEWS
Broccoli Mushroom Bisque Serves: 4 1 head broccoli, cut into florets 8 ounces mushrooms, sliced 3 carrots, coarsely chopped 1 cup coarsely chopped celery 1 onion, chopped 2 cloves garlic, minced 2 tablespoons VegiZest* or 2 teaspoons Mrs. Dash no-salt seasoning blend 2 cups carrot juice 4 cups water ½ teaspoon nutmeg ½ cup raw pecans Place all the ingredients except the pecans in a soup pot. Cover and simmer for 20 minutes or until the vegetables are just tender. In a food processor or high-powered blender, blend two-thirds of the soup liquid and vegetables with the nuts until smooth and creamy. Return to the pot and reheat before serving. PER SERVING: CALORIES 221; PROTEIN 9g; CARBOHYDRATE 31g; TOTAL FAT 9.8g; SATURATED FAT 0.9g; SODIUM 168mg; FIBER 6.4g; BETA-CAROTENE 14,968mcg; VITAMIN C 49mg; CALCIUM 133mg; IRON 2.5mg; FOLATE 101mcg; MAGNESIUM 73mg; ZINC 2.8mg; SELENIUM 40.1mcg
Butternut Breakfast Soup Serves: 6 4 cups frozen butternut squash 2 medium apples, peeled, seeded, and chopped 4 cups (packed) kale, tough stems and center ribs removed and leaves chopped, or frozen kale, chopped 1 cup chopped onion 2 tablespoons Pomegranate Balsamic Vinegar* or other fruit-flavored vinegar 5 cups carrot juice, fresh (5 pounds of carrots, juiced) or store-bought refrigerated ½ cup unsweetened soy, almond, or hemp milk ½ cup raw cashews ¼ cup hemp seeds 1 teaspoon cinnamon ½ teaspoon nutmeg Place squash, apples, kale, onion, vinegar, and carrot juice in a soup pot. Bring to a boil, lower heat, cover, and simmer for 30 minutes or until kale is tender. Purée half of the soup with the nondairy milk, cashews, and hemp seeds in a high-powered blender. Return blended mixture to soup pot. Add cinnamon and nutmeg. PER SERVING: CALORIES 314; PROTEIN 9g; CARBOHYDRATE 58g; TOTAL FAT 8.3g; SATURATED FAT 1.3g; SODIUM 167mg; FIBER 9.7g; BETA-CAROTENE 28,816mcg; VITAMIN C 106mg; CALCIUM 267mg; IRON 4.3mg; FOLATE 70mcg; MAGNESIUM 159mg; ZINC 1.9mg; SELENIUM 8.4mcg
Cauliflower, Coconut, and Turmeric Soup Serves: 4 ½ cup unsweetened shredded coconut 1 teaspoon chopped fresh ginger 1 cup water 1 medium onion, chopped 4 cloves garlic, chopped 3 cups sliced shiitake mushrooms 1 head cauliflower, cut into pieces 4½ cups low-sodium or no-salt-added vegetable broth ½ teaspoon turmeric ½ teaspoon ground coriander ¼ cup raw macadamia nuts ¼ cup raw walnuts 1 bunch kale, tough stems removed, chopped ½ cup shredded cooked chicken or ½ cup raw chopped shrimp, optional (see Note) Blend coconut, ginger, and water in a high-powered blender until smooth and creamy. In a soup pot, heat 2 to 3 tablespoons water and water-sauté onion and garlic for 2 minutes, then add mushrooms and sauté until onions and mushrooms are tender. Add blended coconut mixture, cauliflower, vegetable broth, turmeric, and coriander. Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until the cauliflower is tender. In a high-powered blender, blend two-thirds of the soup liquid and vegetables with the macadamia nuts and walnuts until smooth and creamy. Return to the pot and reheat. Steam the kale until wilted and just tender, about 6 to 8 minutes. Divide steamed kale into four soup bowls and serve the soup on top. For added crunch, top with Crispy Chickpeas (page 328). Note: If desired, add chicken or shrimp after soup is blended and returned to the soup pot. Add ½ cup cooked shredded chicken and reheat or add ½ cup chopped raw shrimp and simmer for 3 to 4 minutes or until shrimp turns pink. PER SERVING: CALORIES 305; PROTEIN 9.3g; CARBOHYDRATE 29g; TOTAL FAT 19.7g; SATURATED FAT 8.1g; SODIUM 246mg; FIBER 9.1g; BETA-CAROTENE 7728mcg; VITAMIN C 175mg; CALCIUM 205mg; IRON 3.8mg; FOLATE 123mcg; MAGNESIUM 94mg; ZINC 1.7mg; SELENIUM 6.6mcg
Chickpea Mulligatawny Stew Serves: 6 ¾ cup unsweetened flaked coconut 4 cups low-sodium or no-salt-added vegetable broth, divided 3 Medjool dates or 6 regular dates, pitted 1 onion, chopped ¼ cup garlic cloves, chopped 1 carrot, peeled and diced 1 stalk celery, chopped 2 tablespoons white wine 4 ounces cremini mushrooms, chopped 1 Granny Smith apple, peeled and diced 2 tablespoons curry powder 3 cups cooked chickpeas or 2 (15-ounce) cans low-sodium or no-salt-added chickpeas, drained 3 cups no-salt-added diced tomatoes, in BPA-free packaging Cayenne pepper, to taste 1 pound chopped fresh or frozen spinach (or greens of your choice) ½ pound steamed broccoli florets ½ pound steamed cauliflower florets Purée the flaked coconut, 2 cups of the broth, and the dates in a high-powered blender until smooth. Set aside. In a large soup pot, sauté the onion, garlic, carrot, and celery in the white wine until the onions are translucent and lightly browned. Add the mushrooms and apple and continue to cook until the mushrooms release their juices. Add the curry powder and sauté for another minute. Add the chickpeas, tomatoes, coconut purée, and the remaining broth and bring to a boil. Simmer for 10 minutes, taste and adjust with more curry powder and cayenne if desired. Then, stir in the spinach, broccoli, and cauliflower and continue cooking until the spinach is wilted. PER SERVING: CALORIES 362; PROTEIN 15g; CARBOHYDRATE 57g; TOTAL FAT 10.8g; SATURATED FAT 6.9g; SODIUM 202mg; FIBER 16.2g; BETA-CAROTENE 6771mcg; VITAMIN C 75mg; CALCIUM 232mg; IRON 6.2mg; FOLATE 328mcg; MAGNESIUM 150mg; ZINC 2.7mg; SELENIUM 13.9mcg
Cuban Black Bean Soup with Garlic “Mashed Potatoes” Serves: 5 For the Soup: 1 small onion, chopped 3 cloves garlic, minced 1 tablespoon chili powder 2 teaspoons ground cumin 3 cups cooked black beans or 2 (15-ounce) cans low-sodium black beans, drained and rinsed 3 cups low-sodium or no-salt-added vegetable broth ⅔ cup low-sodium all-natural salsa 1 tablespoon lime juice A few dashes of chipotle hot sauce ½ bunch cilantro, chopped 4 green onions, chopped For the “Mashed Potatoes”: 1 large head cauliflower, chopped 1 small clove garlic, minced ½ to 1 cup soy, hemp, or almond milk (to desired consistency) ¼ teaspoon pepper, or to taste ¼ cup nutritional yeast 2 stalks green onions, chopped Sauté onion and garlic in a splash of low-sodium vegetable broth until tender. Add chili and cumin, stir until combined. Add beans, vegetable broth, salsa, lime juice, and hot sauce. Bring to a boil, then cover and simmer about 45 minutes. Remove from heat and purée about half of the soup in a high-powered blender. Stir in cilantro and green onions. Cover and set aside until ready to serve. Steam cauliflower until tender. Place into high-powered blender along with remaining ingredients except for green onions and blend until smooth (add nondairy milk until desired consistency). Serve soup topped with “mashed potatoes” and garnish with green onions. PER SERVING: CALORIES 259; PROTEIN 20g; CARBOHYDRATE 42g; TOTAL FAT 3.1g; SATURATED FAT 0.7g; SODIUM 138mg; FIBER 15.2g; BETA-CAROTENE 503mcg; VITAMIN C 88mg; CALCIUM 134mg; IRON 4.6mg; FOLATE 260mcg; MAGNESIUM 123mg; ZINC 3.3mg; SELENIUM 3.1mcg
Dr. Fuhrman’s Famous Anticancer Soup Serves: 10 1 cup dried split peas ½ cup dried adzuki or cannellini beans 4 cups water 6 to 10 medium zucchini 5 pounds large organic carrots, juiced (6 cups juice; see Note) 2 bunches celery, juiced (2 cups juice; see Note) 2 tablespoons VegiZest* or other no-salt seasoning blend, adjusted to taste 1 teaspoon Mrs. Dash no-salt seasoning 4 medium onions, chopped 3 leek stalks, cut lengthwise and cleaned carefully, then coarsely chopped 2 bunches kale, collard greens, or other greens, tough stems and center ribs removed and leaves chopped 1 cup raw cashews 2½ cups chopped fresh mushrooms (shiitake, cremini, and/or white) Place the peas and beans and water in a very large pot over low heat. Bring to a boil, and reduce heat. Add the zucchini whole to the pot. Add the carrot juice, celery juice, VegiZest, and Mrs. Dash. Put the onions, leeks, and kale in a blender and blend with a little bit of the soup liquid. Pour this mixture into the soup pot. After at least 10 minutes, remove the softened zucchini with tongs and blend them in the blender with the cashews until creamy. Pour this mixture back into the soup pot. Add the mushrooms and continue to simmer until the beans are soft, about 2 hours total cooking time. Note: Freshly juiced organic carrots and celery will maximize the flavor of this soup. PER SERVING: CALORIES 296; PROTEIN 14g; CARBOHYDRATE 49g; TOTAL FAT 7.5g; SATURATED FAT 1.4g; SODIUM 172mg; FIBER 10.2g; BETA-CAROTENE 16,410mcg; VITAMIN C 90mg; CALCIUM 178mg; IRON 4.8mg; FOLATE 203mcg; MAGNESIUM 151mg; ZINC 3mg; SELENIUM 10.1mcg
French Minted Pea Soup Serves: 3 10 ounces frozen green peas 1 small onion, chopped 1 clove garlic, chopped 3 tablespoons VegiZest*, or other no-salt seasoning, adjusted to taste 3 cups water 1 bunch fresh mint leaves (save a few leaves for garnish) 3 regular dates, pitted ½ cup raw cashews ½ tablespoon Spike no-salt seasoning, or other no-salt seasoning, to taste 4 teaspoons fresh lemon juice 4 cups shredded romaine lettuce or chopped baby spinach 2 tablespoons fresh snipped chives Simmer peas, onions, garlic, and seasonings in water for about 7 minutes. Pour pea mixture into a high-powered blender or food processor. Add remaining ingredients except for the lettuce and chives. Blend until smooth and creamy. Add lettuce or spinach and let it wilt in hot liquid. Pour into bowls and garnish with chives and mint leaves. PER SERVING: CALORIES 313; PROTEIN 14g; CARBOHYDRATE 45g; TOTAL FAT 11.4g; SATURATED FAT 1.9g; SODIUM 153mg; FIBER 11.6g; BETA-CAROTENE 4496mcg; VITAMIN C 39mg; CALCIUM 192mg; IRON 9mg; FOLATE 210mcg; MAGNESIUM 156mg; ZINC 3mg; SELENIUM 8.1mcg
Golden Austrian Cauliflower Cream Soup Serves: 4 1 head cauliflower, cut into pieces 3 carrots, coarsely chopped 1 cup coarsely chopped celery 2 leeks, coarsely chopped 2 cloves garlic, minced 2 tablespoons VegiZest* or other no-salt seasoning blend, adjusted to taste 2 cups carrot juice 4 cups water ½ teaspoon nutmeg 1 cup raw cashews 5 cups chopped kale leaves or baby spinach Place all ingredients except cashews and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. In a food processor or high-powered blender, blend half of the soup liquid and vegetables with the cashews until smooth and creamy and return to the pot. Finely chop the kale or spinach and add to the pot; simmer for 10 more minutes. PER SERVING: CALORIES 369; PROTEIN 15g; CARBOHYDRATE 48g; TOTAL FAT 16.7g; SATURATED FAT 1.6g; SODIUM 238mg; FIBER 18.1g; BETA-CAROTENE 17,409mcg; VITAMIN C 104mg; CALCIUM 359mg; IRON 4.5mg; FOLATE 233mcg; MAGNESIUM 149mg; ZINC 2.4mg; SELENIUM 3.5mcg
Split Pea and Lentil Soup Serves: 6 1½ cups split peas, rinsed ½ cup lentils, rinsed ¼ cup pine nuts, lightly toasted, plus additional if desired for garnish 2 large onions, chopped 3 cloves garlic, chopped 4 stalks celery, chopped 3 cups coarsely chopped mushrooms 5 carrots, diced 1 cup carrot juice 3 cups low-sodium or no-salt-added vegetable broth 3 tablespoons fresh, chopped dill 2 tablespoons salt-free Italian seasoning blend ½ teaspoon dried marjoram ¼ teaspoon ground black pepper Bring 3 cups of water to a boil, add split peas and lentils and return to a boil. Reduce heat, partially cover the pot, and simmer for 40 minutes or until split peas and lentils are tender. Place cooked lentils and split peas and toasted pine nuts in a high-powered blender or food processor and blend until smooth. While split peas and lentils are cooking, add remaining ingredients to a large soup pot and cook over low heat until vegetables are tender, about 15 minutes. Add blended split pea mixture to soup pot and mix well. If desired, garnish with additional toasted pine nuts. PER SERVING: CALORIES 342; PROTEIN 20g; CARBOHYDRATE 57g; TOTAL FAT 5g; SATURATED FAT 0.5g; SODIUM 163mg; FIBER 21.4g; BETA-CAROTENE 8001mcg; VITAMIN C 14mg; CALCIUM 112mg; IRON 4.9mg; FOLATE 252mcg; MAGNESIUM 115mg; ZINC 3.1mg; SELENIUM 6.3mcg
Tomato Barley Stew Serves: 2 2 cups no-salt-added or low-sodium vegetable broth 1 medium onion, chopped 2 carrots, diced 1 zucchini, chopped 1 sweet potato, peeled and chopped ¼ cup hulled barley (barley groats) 6 tomatoes, chopped ⅓ cup unsulfured, no-salt-added sun-dried tomatoes, soaked in warm water to cover for 30 minutes, then finely chopped 8 ounces shiitake, oyster, or cremini mushrooms, stems removed and caps chopped Bring vegetable broth to a simmer; add the onion, carrots, zucchini, and potato. Let simmer about 1 hour and then blend in a high-powered blender. Return puréed mixture to the pot and add the barley, tomatoes, dried tomatoes, and mushrooms and simmer for another 45 minutes. PER SERVING: CALORIES 326; PROTEIN 12g; CARBOHYDRATE 70g; TOTAL FAT 2.4g; SATURATED FAT 0.4g; SODIUM 273mg; FIBER 16.8g; BETA-CAROTENE 11,979mcg; VITAMIN C 68mg; CALCIUM 139mg; IRON 4.3mg; FOLATE 104mcg; MAGNESIUM 147mg; ZINC 3.2mg; SELENIUM 16.6mcg
Asian Vegetables with Batter-Dipped Tofu Serves: 4 For the Batter-Dipped Tofu: 1 (14-ounce) block firm tofu, drained 1 cup chickpea flour ¼ cup nutritional yeast 1 teaspoon kelp granules 1 teaspoon salt-free seasoning blend (such as Mrs. Dash) ½ teaspoon paprika (or cayenne pepper to taste) ⅓ to ½ cup water 1 tablespoon Dijon mustard For the Vegetables: 6 cups water 5 sprigs cilantro 10 scallions, divided 1 (3-inch) piece ginger, sliced 1 stalk lemongrass, trimmed, tough outer layer removed, thinly sliced 2 teaspoons lemon zest 3 cloves garlic, crushed 2 tablespoons tahini or puréed unhulled sesame seeds 5 stalks celery, thinly sliced 5 carrots, thinly sliced 6 baby bok choy, halved 6 napa cabbage leaves, sliced 2 cups shiitake mushrooms, larger ones sliced, smaller ones left whole 2 teaspoons Bragg Liquid Aminos 2 tablespoons arrowroot powder mixed with 2 tablespoons cold water 1 Medjool or 2 regular dates, pitted and chopped Preheat the oven to 350°F. Gently squeeze tofu to remove excess water. Wrap in paper towels, place something heavy on top, and press for 10 minutes to remove additional moisture. Combine flour, nutritional yeast, kelp, salt-free seasoning, and paprika in a bowl. Using a whisk, mix while adding water gradually. Mixture should resemble a thick batter. Stir in mustard. Crumble tofu into pieces and combine with the coating. Place on a parchment-lined baking sheet and bake for 20 to 25 minutes, until batter is dry. While tofu is cooking, prepare the vegetables. In the bottom of a steamer pot, combine water, cilantro, four of the scallions (cut in 2-inch pieces), ginger, lemongrass, lemon zest, garlic, and tahini. Bring to a boil. Place celery, carrots, baby bok choy, napa cabbage, remaining scallions (sliced lengthwise), and shiitake mushrooms in the steamer basket. Steam until crisp-tender, about 8 minutes. Reserve 3 cups of the liquid from the steamer pot. Place reserved liquid in a saucepan and bring to a boil. Add Bragg Liquid Aminos and arrowroot/water mixture. Whisk until thickened, about 5 to 8 minutes. Add chopped date and cook for 3 minutes. Cool slightly, add sauce to a blender, and blend until smooth. Portion the steamed vegetables onto four plates. Drizzle with sauce and top with batter-dipped tofu. Garnish with toasted sesame seeds if desired. PER SERVING: CALORIES 349; PROTEIN 24g; CARBOHYDRATE 50g; TOTAL FAT 7.5g; SATURATED FAT 0.9g; SODIUM 315mg; FIBER 13.7g; BETA-CAROTENE 7033mcg; VITAMIN C 51mg; CALCIUM 342mg; IRON 4.8mg; FOLATE 269mcg; MAGNESIUM 121mg; ZINC 4.1mg; SELENIUM 10.2mcg
I MAXED OUT THE ALLOWED NOTE-TAKING FOR THIS BOOK. YOU’LL HAVE TO GET YOUR OWN FOR THE RECIPES BEYOND THIS POINT