JOEL FUHRMAN, M.D., Is a Board-Certified Family Physician And
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JOEL FUHRMAN, M.D., is a board-certified family physician and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods. His other books include Fast Food Genocide, The End of Heart Disease, The End of Dieting , Eat for Health, The End of Diabetes, Super Immunity, and Disease-Proof Your Child. He lives and maintains a private practice in Flemington, New Jersey. For more information visit Dr. Fuhrman’s website at www.DrFuhrman.com. Many great-tasting, high-nutrient recipes can be found in Dr. Fuhrman’s other books Other Books by Joel Fuhrman, M.D. Fast Food Genocide The End of Heart Disease The End of Dieting The End of Diabetes Super Immunity Eat for Health Eat to Live Cookbook Eat to Live Quick and Easy Cookbook Disease-Proof Your Child Fasting and Eating for Health Over 1,500 recipes are available in Dr. Fuhrman’s Member Center at www.DrFuhrman.com Page 1 Page 42 You may also be interested in Dr. Fuhrman’s nutritious and delicious prepared foods. They are made with the highest quality, all-natural ingredients and contain no processed oils or added salt. TABLE OF CONTENTS Soups and Stews These home-style recipes are hearty and filling—just bursting with ✽ 7 Days of Vegetarian Meal Plans - 2 essential nutrients and great flavor. They make enjoying a Nutritarian for Aggressive Weight Loss meal as easy as opening a carton. VitaBean Moroccan Chickpea ✽ 4 Supreme Greens Nutritarian Chili 7 Days of Non-vegetarian Meal Plans - Less Strict for Moderate Weight Loss Salad Dressings Eating a big salad every day is one of the cornerstones of Dr. ✽ Smoothies and Blended Salads 6 Fuhrman’s nutrient dense, plant-based eating style. Add big flavor to all types of salads with these nut and seed based bottled dressings. ✽ Breakfast 8 Almond Balsamic Sesame Ginger Blueberry Pomegranate Tuscan Herb Orange Cashew Walnut Vinaigrette ✽ Dips, Dressings, and Sauces 9 Sauces and Condiments ✽ Salads 16 Ready-made sauces and condiments make it easy to add flavor to your favorite dishes and create delicious, good-for-you meals. ✽ Soups and Stews 19 Thai Curry Sauce Tex-Mex Salsa Mushroom Alfredo Sauce Nuttynaise Spread & Dressing Mexican Ole Sauce Nutritarian Ketchup ✽ Main Dishes 24 ✽ Desserts 36 See next page for soups, stews, dressings, sauces and condiments. Find these products and more at www.DrFuhrman.com 1-800-474-WELL (9355) 40 EAT TO LIVE - audio book Joel Fuhrman, M.D. 1 Page 41 Page 2 You may also be interested in Dr. Fuhrman’s nutritious and delicious 7 Days of Vegetarian Meal Plans prepared foods. They are made with the highest quality, all-natural ingredients and contain no processed oils or added salt. DAY 1 DAY 2 DAY 3 T Seasonings and Spices S Salt-free spices and seasonings are essential ingredients A Strawberries, Quick Banana Eat Your Greens F in many of Dr. Fuhrman’s recipes. orange, and Breakfast to Go* Fruit Smoothie* K A cantaloupe sprinkled VegiZest Salt-free Seasoning Non-alkalized, E with ground flax R MatoZest Salt-free Seasoning Unsweetened Cocoa Powder B seed or hemp seeds Unfortified Nutritional Yeast Ceylon Cinnamon Flavored Vinegars Mixed green salad Raw vegetables Black Bean Mango Add a splash of flavor to salads and other dishes with topped with beans (carrots, red bell Salad* Dr. Fuhrman’s gourmet vinegars. and balsamic or peppers, and celery) Apple Cinnamon Passion Fruit H flavored vinegar Steamed Broccoli Pineapple or other C with Sesame Ginger fresh fruit Black Fig Pomegranate Balsamic N Portobello-Red Sauce* or Red Lentil Blood Orange Riesling Reserve U L Pepper Pita* Sauce* D’Anjou Pear Spicy Pecan Lemon Basil Wild Blueberry Melon or other fresh fruit Bars and Pop’ems Great as a nutritious dessert or as part of a Nutritarian meal, Mixed greens and Salad with lemon Romaine and watercress salad with juice and shredded arugula salad with Dr. Fuhrman’s delicious bars and pop’ems are packed with red peppers and pear Apple Pie Dressing* good-for-you nuts and seeds. R E Tofu Ranch Original Pop’ems Apple Cinnamon Bars N Dressing* Chard and Vegetable Dr. Fuhrman's N Chocolate Brownie Pop’ems Lemon Cookie Bars I Medley* Famous Anti-Cancer Golden Austrian Cherry Pop’ems Nuts for Chocolate Bars D Soup* Cauliflower Cream Blueberry Coconut Pop’ems Chocolate Peanut Butter Bars Soup* Jenna’s Peach Freeze* Strawberries See next page for soups, stews, dressings, sauces and condiments. sprinkled with cocoa Find these products and more at www.DrFuhrman.com powder 1-800-474-WELL (9355) 2 EAT TO LIVE - audio book Joel Fuhrman, M.D. 39 Page 3 Page 40 Jenna's Peach Freeze Serves 2 Ingredients (* = Recipes follow ) 1 ripe banana, frozen (see note) for Aggressive Weight Loss 3 peaches or nectarines, peeled and pitted 2 medjool dates, or 4 deglet noor dates, pitted ¼ cup unsweetened vanilla soy, hemp or almond milk DAY 4 DAY 5 DAY 6 DAY 7 1 teaspoon vanilla extract 1/8 teaspoon cinnamon Dried apricots Blue Apple-Nut Creamy Fruit and Mixed tropical fruit Directions soaked in Oatmeal* Berry Smoothie* (pineapple, mango, Blend all the ingredients in a high powered blender until smooth and unsweetened and banana) creamy. soy, hemp, or sprinkled with flax Note: Freeze ripe bananas at least 24 hours in advance. To freeze: peel, almond milk seed and cut into thirds, and wrap tightly in plastic wrap. unsweetened coconut Yummy Banana Oat Bars Mixed green salad Edamame with Raw vegetables Raw vegetables Serves 8 topped with white no-salt seasoning (carrots, celery, snow Ingredients beans and walnuts peas, and Black Bean 2 cups quick-cooking rolled oats (not instant) and Bean Enchiladas* mushrooms) Hummus* ½ cup shredded coconut ½ cup raisins or chopped dates Dijon Date with salsa ¼ cup chopped walnuts Dressing* Papaya with lime or Whole grain pita Simple Bean 2 large ripe bananas, mashed other fresh fruit Burgers* with ¼ cup unsweetened applesauce (optional; see note) Fresh or frozen Apple or pear lettuce and tomato 1 tablespoon date sugar (optional; see note) berries Directions Kiwi fruit/other fruit Preheat oven to 350 degrees. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking pan and bake for 30 Raw vegetables Romaine and napa Mixed greens and Easy Three-Bean minutes. Cool on a wire rack. When cool, cut into squares or bars. cabbage salad with arugula salad with Vegetable Chili* Simple Guacamole* lemon or flavored assorted vegetables Note: Add the applesauce and date sugar for moister, sweeter bars. vinegar and Creamy Great Greens* Lisa's Lovely Lentil Blueberry Dressing* Stew* Thai Vegetable Banana Walnut Ice Curry* Eggplant Roll-ups* Cream* Collards and Carrots with Raisins* Cantaloupe Slush* Steamed asparagus 38 EAT TO LIVE - audio book Joel Fuhrman, M.D. 3 Page 39 Page 4 Cara's Apple Strudel Serves 4 7 Days of Nonvegetarian Meal Plans Ingredients ¼ cup apple juice ¾ teaspoon vanilla extract 1 teaspoon cinnamon DAY 1 DAY 2 DAY 3 ¼ cup unsweetened vanilla soy, hemp or almond milk 3 apples, peeled, cored and chopped T S ¼ cup raisins, chopped Quick Banana Fruit and nut bowl Chocolate Smoothie* A ½ cup old fashioned rolled oats F Breakfast to Go* (assorted fresh fruit ¼ cup ground raw almonds K sprinkled with nuts A Directions E and/or seeds) R Preheat oven to 350 degrees. In a bowl, mix the apple juice, vanilla, B cinnamon, and milk until combined. Stir in the chopped apples, raisins, oats and ground almonds. Pour into an 8-by-8-inch baking dish. Bake, uncovered, for 1 hour. Raw vegetables Turkey (2 ounces) Vegetable Bean Chocolate Cherry Ice Cream (carrots, broccoli, with mixed greens, Burrito* Serves 2 H and cucumbers) with broccoli sprouts, Ingredients C Healthy Thousand tomato, and mustard Sliced avocado ½ cup unsweetened vanilla soy, hemp or almond milk N Island Dressing* on sprouted grain 1 tablespoon natural cocoa powder U 4 dates, pitted L bread (vegan option: Orange or other 1½ cups dark sweet cherries, frozen Black Bean Lettuce substitute Herbed fresh fruit Bundles* White Bean Directions Hummus* for turkey) Blend all ingredients together in a high powered blender or food processor until smooth and creamy. If using a regular blender, add only Watermelon or Grapes or other half the cherries, blend until smooth, then add remaining cherries and other fresh fruit fresh fruit continue to blend. Romaine salad with Asian Vegetable Romaine and Variation: Use berries or banana instead of cherries. Freeze ripe bananas Stir-fry* Caesar Dressing* R watercress salad at least 24 hours in advance. To freeze: peel, cut into thirds, and wrap E with Almond tightly in plastic wrap. N No-Meat Balls* Strawberries or Balsamic N with low or no I other fresh fruit with Vinaigrette* sodium pasta sauce D Almond Chocolate Dip* Tomato Bisque* Baked spaghetti squash Yummy Banana Oat Spinach and Bars* Brussels Sprouts Marinara* 4 EAT TO LIVE - audio book Joel Fuhrman, M.D. 37 Page 5 Page 38 DESSERTS Less Strict for Moderate Weight Loss (* = Recipes follow) Almond Chocolate Dip Serves 10 Ingredients 11/3 cups raw almonds or 2/3 cup raw almond butter DAY 4 DAY 5 DAY 6 DAY 7 1 cup unsweetened soy, hemp or almond milk 1 teaspoon vanilla extract Vegetable Omelet* Blue Apple-Nut Banana-Cashew Blended Mango 1 tablespoon natural cocoa powder topped with salsa Oatmeal* Lettuce Wrap* Salad* 2/3 cup dates, pitted Directions Blend the ingredients in a high powered blender until smooth and creamy, adding more milk if necessary. Note: Use as a dipping sauce for fresh strawberries and fruit slices. Banana Walnut Ice Cream Mixed greens and Serves 2 Asparagus Shiitake Pita Stuffed with Walnut-Pear Green watercress salad with Ingredients Salad with Creamy Greens and Russian Salad* assorted vegetables, 2 ripe bananas, frozen (see note) Sesame Dressing* Fig Dressing* 1 topped with white /3 cup unsweetened vanilla soy, hemp or almond milk Easy Vegetable beans and sunflower 2 tablespoons chopped walnuts Mixed berries Pineapple or other Pizza* seeds, choice of Eat fresh fruit Directions to Live dressing or Blend all ingredients together in high powered blender until smooth and flavored vinegar creamy.