Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss (40 page)
Read Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss Online
Authors: Joel Fuhrman
WALNUT-PEAR GREEN SALAD
S
ERVES
2
8 ounces (about 5 cups) baby greens
2 ounces (about 2 cups) arugula or watercress
1 pear, peeled, cored, and grated
¼ cup dried currants
¼ cup walnuts, chopped
2 tablespoons Dr. Fuhrman’s D’Anjou Pear Vinegar or rice vinegar
2 teaspoons olive oil
2 pears, peeled, cored, and sliced
¼ cup walnut halves
Combine the baby greens, arugula, grated pear, currants, and walnuts in a bowl. Toss with the vinegar and olive oil. Top with the sliced pears and walnut halves.
Note: Use watercress as often as possible in salads for nutrient density.
BLACK FOREST CREAM OF MUSHROOM SOUP
S
ERVES
6
2 tablespoons water
2 pounds mixed fresh mushrooms (button, shiitake, cremini), sliced ¼ inch thick
2 cloves garlic, minced or pressed
2 teaspoons herbes de Provence
5 cups carrot juice
3 cups unsweetened soy, hemp, or almond milk, divided
2 carrots, coarsely chopped
2 medium onions, chopped
¾ cup fresh or frozen corn kernels
1 cup chopped celery
3 leeks, cut into ½inch-thick rounds
¼ cup Dr. Fuhrman’s VegiZest or other no-salt seasoning
¼ cup raw cashews
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh thyme
2 teaspoons chopped fresh rosemary
2 (15-ounce) cans no-salt-added or low-sodium white beans (northern, navy, cannellini), drained and rinsed
5 ounces baby spinach
¼ cup chopped fresh parsley, for garnish (optional)
Heat the water in a large sauté pan. Sauté the mushrooms, garlic, and herbes de Provence for about 5 minutes, or until tender, adding more water if necessary to prevent from sticking. Set aside.
In a large soup pot, bring the carrot juice, 2½ cups of the milk, the carrots, onion, corn, celery, leeks, and VegiZest to a boil. Reduce the heat and simmer until the vegetables are tender, about 30 minutes.
In a food processor or high-powered blender, puree the cashews and remaining ½ cup milk. Add half of the soup liquid and vegetables, the lemon juice, thyme, and rosemary. Blend until smooth and creamy.
Return the pureed soup mixture to the pot. Add the beans, spinach, and sautéed mushrooms. Heat until the spinach is wilted. Garnish with the parsley, if desired.
DR. FUHRMAN’S FAMOUS ANTI-CANCER SOUP
S
ERVES
10
½ cup dried split peas
½ cup dried beans (can use any variety)
4 cups water
4 medium onions chopped
6–8 medium zucchini, cut into 1-inch pieces
3 leek stalks, coarsely chopped
2 bunches kale, collard greens, or other greens, tough stems and center ribs removed and leaves chopped
5 pounds carrots, juiced (5–6 cups juice; see note)
2 bunches celery, juiced (2 cups juice; see note)
2 tablespoons Dr. Fuhrman’s VegiZest or Mrs. Dash
1 cup raw cashews
8 ounces fresh mushrooms (shiitake, cremini, and/or oyster), chopped
Place the split peas, beans, and water in a very large pot over low heat. Bring to a boil and simmer for 30 minutes. Add the onions, zucchini, leeks, and kale to the pot. Add the carrot juice, celery juice, and VegiZest. Simmer until the onions, zucchini, and leeks are soft, about 40 minutes.
Remove 2 cups of the soup liquid, being careful to leave the beans and at least half of the kale in the pot. Using a high-powered blender or food processor, blend the soup liquid with the cashews. Return the creamy mixture to the pot. Add the mushrooms and simmer for 30 minutes, or until the beans are soft.
Note: Freshly juiced organic carrots and celery will maximize the flavor of this soup.
GOLDEN AUSTRIAN CAULIFLOWER CREAM SOUP
S
ERVES
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 Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 cups carrot juice
4 cups water
½ teaspoon nutmeg
1 cup raw cashews
5 cups chopped kale leaves or baby spinach
Place all the ingredients except the cashews and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. Steam the kale until tender. (If you are using spinach there is no need to steam it. It will wilt in the hot soup.)
In a food processor or high-powered blender, blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy. Return to the pot and stir in the steamed kale (or raw spinach).
HIGH CRUCIFEROUS VEGETABLE STEW
S
ERVES
10
4 cups water
2½ cups carrot juice
½ cup dried split peas
½ cup dried lentils (red lentils make the prettiest soup)
½ cup dried adzuki beans, soaked overnight, or no- or low-salt canned adzuki beans, drained and rinsed
1 bunch kale, tough stems and center ribs removed and leaves coarsely chopped
1 bunch collard greens, tough stems and center ribs removed and leaves coarsely chopped
1 head broccoli, cut into florets
8 ounces fresh or frozen Brussels sprouts, cut in half if large
8 ounces shiitake mushrooms, cut in half
10 ounces celery stalks, cut into 1-inch pieces
3 leeks, coarsely chopped
3 carrots, cut into 1-inch pieces
3 parsnips, cut into 1-inch pieces
3 medium onions, chopped
4 medium zucchini, cubed
4 cloves garlic, chopped, or 2 teaspoons garlic powder
1 (28-ounce) can chopped tomatoes, no-salt-added or low-sodium
¼ cup Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 tablespoons Mrs. Dash
¼ cup chopped fresh parsley
1 cup broccoli sprouts (optional)
Place all the ingredients except the parsley and sprouts in a large soup pot. Cover and bring to a simmer, cooking until the adzuki beans are tender, about 1½ hours. (If using canned adzuki beans, simmer until the vegetables, lentils, and split peas are tender and the flavors blend, about 1 hour.) In a food processor or high-powered blender, blend one-quarter of the soup until smooth. Return to the soup pot and stir in the parsley and broccoli sprouts (if using).
LISA’S LOVELY LENTIL STEW
S
ERVES
4
2 cups dried lentils
6 cups water
½ medium onion, finely chopped
teaspoon black pepper
1 teaspoon dried basil
3 large, ripe tomatoes, chopped
1 celery stalk, finely chopped
Place the lentils, water, onion, pepper, and basil in a pot and simmer for 30 minutes. Add the tomato and celery and simmer for an additional 15 minutes, or until the lentils are tender.
TOMATO BISQUE
S
ERVES
6
3 cups carrot juice
1½ pounds tomatoes, chopped, or 1 (28-ounce) can whole tomatoes, no-salt-added or low-sodium (San Marzano variety is best; lower acid and sweeter.)
¼ cup sun-dried tomatoes, chopped
2 celery stalks, chopped
1 small onion, chopped
1 leek, chopped
1 large shallot, chopped
3 cloves garlic, chopped
1 small bay leaf
pinch saffron (optional)
1 teaspoon dried thyme, crumbled
2 tablespoons Dr. Fuhrman’s MatoZest or other no-salt seasoning
½ cup raw cashews
¼ cup chopped fresh basil
5 ounces baby spinach
In a large saucepan, combine all the ingredients except the cashews, basil, and spinach. Simmer for 30 minutes. Discard the bay leaf. Remove 2 cups of the vegetables with a slotted spoon and set aside. Puree the remaining soup and cashews in a food processor or high-powered blender until smooth. Return the reserved vegetables to the pot. Stir in the basil and spinach and let the spinach wilt.
