MENU PLANS AND RECIPES
I eat a quick and easy-to-prepare diet, and I eat simply. Most days I eat fruit and nuts for breakfast and something quick
for lunch, such as a few fruits and a salad with a healthy serving of broccoli (frozen is fine), peas (frozen is fine), or
beans on top and a light dressing. I eat healthfully with little work or effort. Likewise, I have tried to make these menus
simple. However, you can modify them significantly and use your own ideas and recipes as long as you obey the guidelines outlined
in the previous chapter. The foods or recipes can be switched around and eaten in different combinations or at different meals.
Fourteen days of menu plans and delicious recipes follow. Keep in mind that in the real world you would not necessarily make
all these different dishes and recipes each week. Most of us make a soup or a main dish and use the leftovers for lunch or
even dinner the next day. Remember, you must rethink what you consider a normal portion. Your former side dishes (such as salads, soups, and vegetables) now become the main dishes,
and so the portion sizes of these lower-calorie foods are much larger. It is almost impossible to eat too much food, only
too much of the wrong food. Make your life simple. Enjoy food, but don’t have your life revolve around a menu plan. This diet
is delicious; it involves no sacrifice, only different choices.
The first week of sample menus that follow is vegetarian and is designed for aggressive weight loss and for those who have
had difficulty losing weight in the past. This kind of vegetarian diet is also appropriate for those looking to reverse heart
disease or diabetes. You cannot expect to significantly reverse atherosclerosis (blockages in your arteries), diabetes, or
high blood pressure unless you restore yourself to a normal weight. It is the combination of the healthy, nutrient-dense diet
and the fat leaving your body that brings about predictable improvement in many health conditions.
The second week of sample menus is slightly less aggressive. The menus include some animal products (less than twelve ounces
per week) and a small amount of oil (no more than one teaspoon per day). A small amount of animal products can be added to
any vegetable or bean dish for flavor, if desired, as long you keep it below twelve ounces per week. Use white meat, fish,
eggs, or low-fat dairy. Avoid processed, cured, or barbecued meats and full-fat dairy. You can make the nonvegetarian menus
stricter and more effective by excluding all oil and limiting the portion size of the whole grains or starchy vegetables.
Remember, you can eat as much as you want of raw and cooked nonstarchy vegetables and fresh and unsweetened fruits. Try to
include a serving of beans in your diet each day, as well as one ounce (about one-quarter cup) of raw nuts and seeds. Limit
yourself to one serving per day of whole grains or starchy vegetables. Feel free to experiment. Substitute and add the healthy
foods and seasonings that you enjoy. Since you are giving up lots of unhealthy foods, treat yourself to lots of delicious
and exotic fruits. Try different fresh herbs and spices to season your food. They are salt-free and very high in antioxidants
and phytonutrients.
Weekly Shopping List
Always keep a good assortment of healthy food in the house. A key to success is having the right kind of food available to
prevent being tempted by the wrong kind of food. I suggest the following items.
Vegetables to be eaten raw—carrots, celery, peppers, tomatoes, cucumbers, mushrooms, lettuce and other salad greens, snow peas, sugar snap peas, and
tomatoes.
Vegetables for cooking (fresh or frozen)—broccoli, cauliflower, eggplant, mushrooms, tomatoes, cabbage, string beans, kale, Swiss chard, mustard
greens, spinach, Brussels sprouts, asparagus, onions, and garlic.
Fruits (fresh or frozen)—strawberries, blueberries, raspberries, kiwifruit, apples, oranges, pineapple, melons, lemons, limes, grapes, pears, bananas,
mangoes, plums, peaches, and cherries.
Raw nuts and seeds—walnuts, almonds, cashews, pistachios, sunflower seeds, pumpkin seeds, unhulled sesame seeds, hemp seeds, flaxseeds, and
chia seeds.
Ingredients for homemade soups—carrots, celery, garlic, onions, zucchini, fresh and dried herbs, no-salt seasoning, leeks, turnips, dried beans, lentils,
and split peas.
Other staples—flavored and balsamic vinegars, lemons (juice is great in a salad, soup, or vegetable dish), tomato sauce (no salt added),
salsa (no salt added), avocados, tofu, edamame (green soybeans), and old-fashioned rolled oats.
Fresh or dried herbs and seasonings—basil, oregano, dill, parsley, cilantro, chives, rosemary, thyme, ginger, garlic cloves or garlic powder, onion powder, mint,
chili powder, cumin, Cajun seasoning, pepper, curry powder, cinnamon, Mrs. Dash, and Dr. Fuhrman’s VegiZest or MatoZest.
The following menus and recipes are examples of diets and dishes rich in nutrients and fiber, consistent with the basic principles
of healthful eating. I have included my favorite recipes and those that have become the most popular with my readers and patients.
These recipes are among the highest rated at my Member Center at DrFuhrman.com.
7 Days of Vegetarian Meal Plans
(For Aggressive Weight Loss)
*Recipes follow
Day One
BREAKFAST
Strawberries, orange, and cantaloupe sprinkled with ground flaxseeds or hemp seeds
LUNCH
Mixed green salad topped with beans and balsamic or flavored vinegar
Portobello–Red Pepper Pita*
DINNER
Mixed greens and watercress salad with red peppers and Tofu Ranch Dressing*
Golden Austrian Cauliflower Cream Soup*
Strawberries sprinkled with cocoa powder
Day Two
BREAKFAST
Quick Banana Breakfast to Go*
LUNCH
Raw vegetables (carrots, red bell peppers, and celery)
Steamed Broccoli with Sesame Ginger Sauce* or Red Lentil Sauce*
Melon or other fresh fruit
DINNER
Salad with lemon juice and shredded pear
Chard and Vegetable Medley*
Jenna’s Peach Freeze*
Day Three
BREAKFAST
Eat Your Greens Fruit Smoothie*
LUNCH
Black Bean Mango Salad*
Pineapple or other fresh fruit
DINNER
Romaine and arugula salad with Apple Pie Dressing*
Dr. Fuhrman’s Famous Anti-Cancer Soup*
Day Four
BREAKFAST
Dried apricots soaked in soy, hemp, or almond milk
LUNCH
Mixed green salad topped with white beans and walnuts and Dijon Date Dressing*
Fresh or frozen berries
DINNER
Raw vegetables (string beans, carrots, broccoli, and peppers)
Simple Guacamole*
Lisa’s Lovely Lentil Stew*
Collards and Carrots with Raisins*
Day Five
BREAKFAST
Blue Apple-Nut Oatmeal*
LUNCH
Edamame with no-salt seasoning
Bean Enchiladas*
Papaya with lime or other fresh fruit
DINNER
Romaine and napa cabbage salad with lemon or flavored vinegar
Thai Vegetable Curry*
Cantaloupe Slush*
Day Six
BREAKFAST
Creamy Fruit and Berry Smoothie*
LUNCH
Raw vegetables (carrots, celery, snow peas, and mushrooms) with salsa
Simple Bean Burgers* with lettuce and tomato
Kiwifruit or other fruit
DINNER
Mixed greens and arugula salad with assorted vegetables and Creamy Blueberry Dressing*
Eggplant Roll-ups*
Steamed asparagus
Day Seven
BREAKFAST
Mixed tropical fruit (pineapple, mango, and banana) sprinkled with flaxseeds and unsweetened coconut
LUNCH
Raw vegetables (red peppers, zucchini, and sugar snap peas)
Black Bean Hummus*
Healthy tortilla or pita crisps (Cut whole grain tortillas or pitas into small triangles and place in oven at low temperature
until crisp.)
Apple or pear
DINNER
Easy Three-Bean Vegetable Chili*
Great Greens*
Banana Walnut Ice Cream*
7 Days of Nonvegetarian Meal Plans
(Less Strict for Moderate Weight Loss)
Day One
BREAKFAST
Quick Banana Breakfast to Go*
LUNCH
Raw vegetables (carrots, broccoli, and cucumbers) with Healthy Thousand Island Dressing*
Black Bean Lettuce Bundles*
Watermelon or other fresh fruit
DINNER
Asian Vegetable Stir-fry*
Strawberries or other fresh fruit with Almond Chocolate Dip*
Day Two
BREAKFAST
Fruit and nut bowl (assorted fresh fruit sprinkled with nuts and/or seeds)
LUNCH
Turkey (2 ounces) with mixed greens, broccoli sprouts, tomato, and mustard on sprouted grain bread (vegan option: substitute
Herbed White Bean Hummus* for turkey)
Grapes or other fresh fruit
DINNER
Romaine and watercress salad with Balsamic Vinaigrette*
Tomato Bisque*
Yummy Banana Oat Bars*
Day Three
BREAKFAST
Chocolate Smoothie*
LUNCH
Vegetable Bean Burrito*
Sliced avocado
Orange or other fresh fruit
DINNER
Romaine salad with Caesar Salad Dressing* or other nonfat, low-sodium dressing
No-Meat Balls* with low-sodium or no-salt-added pasta sauce
Baked spaghetti squash
Spinach and Brussels Sprouts Marinara*
Day Four
BREAKFAST
Vegetable Omelet* topped with salsa
LUNCH
Asparagus Shiitake Salad with Creamy Sesame Dressing*
Mixed berries
DINNER
Raw vegetables with Herbed White Bean Hummus*
High Cruciferous Vegetable Stew*
Day Five
BREAKFAST
Blue Apple-Nut Oatmeal*
LUNCH
Pita Stuffed with Greens and Russian Fig Dressing*
Pineapple or other fresh fruit
DINNER
Mixed greens and arugula salad with tomatoes and Tofu Ranch Dressing*
No-Pasta Vegetable Lasagna*
Cara’s Apple Strudel*
Day Six
BREAKFAST
Banana-Cashew Lettuce Wrap*
LUNCH
Walnut-Pear Green Salad*
Easy Vegetable Pizza*
DINNER
Southern-Style Mixed Greens*
Black Forest Cream of Mushroom Soup*
Day Seven
BREAKFAST
Blended Mango Salad*
LUNCH
Mixed greens and watercress salad with assorted vegetables, topped with white beans and sunflower seeds, choice of Eat to
Live dressing or flavored vinegar
Cantaloupe or other fresh fruit
DINNER
Broiled fish fillets topped with Mango Salsa*
Kale with Cashew Cream Sauce*
Brown and wild rice with water-sautéed onions
Chocolate Cherry Ice Cream*
The Eat to Live Recipes
Smoothies and Blended Salads
Blended Mango Salad, here
Chocolate Smoothie, here
Creamy Fruit and Berry Smoothie, here
Eat Your Greens Fruit Smoothie, here
Breakfast
Banana-Cashew Lettuce Wrap, here
Blue Apple-Nut Oatmeal, here
Quick Banana Breakfast to Go, here
Dips, Dressings, and Sauces
Apple Pie Dressing, here
Balsamic Vinaigrette, here
Black Bean Hummus, here
Caesar Salad Dressing/Dip, here
Creamy Blueberry Dressing, here
Dijon Date Dressing/Dip, here
Healthy Thousand Island Dressing, here
Herbed White Bean Hummus, here
Red Lentil Sauce, here
Mango Salsa, here
Sesame Ginger Sauce, here
Simple Guacamole, here
Tofu Ranch Dressing/Dip, here
Salads
Asparagus Shiitake Salad with Creamy Sesame Dressing, here
Black Bean Mango Salad, here
Southern-Style Mixed Greens, here
Walnut-Pear Green Salad, here
Soups and Stews
Black Forest Cream of Mushroom Soup, here
Dr. Fuhrman’s Famous Anti-Cancer Soup, here
Golden Austrian Cauliflower Cream Soup, here
High Cruciferous Vegetable Stew, here
Lisa’s Lovely Lentil Stew, here
Tomato Bisque, here
Main Dishes
Asian Vegetable Stir Fry, here
Bean Enchiladas, here
Black Bean Lettuce Bundles, here
Chard and Vegetable Medley, here
Collards and Carrots with Raisins, here
Easy Three-Bean Vegetable Chili, here
Easy Vegetable Pizza, here
Eggplant Roll-ups, here
Great Greens, here
Kale with Cashew Cream Sauce, here
No-Meat Balls, here
No-Pasta Vegetable Lasagna, here
Pita Stuffed with Greens and Russian Fig Dressing, here
Portobello–Red Pepper Pita, here
Simple Bean Burgers, here
Spinach and Brussels Sprouts Marinara, here
Thai Vegetable Curry, here
Vegetable Bean Burrito, here
Vegetable Omelet, here
Desserts
Almond Chocolate Dip, here
Banana Walnut Ice Cream, here
Cantaloupe Slush, here
Cara’s Apple Strudel, here
Chocolate Cherry Ice Cream, here
Jenna’s Peach Freeze, here
Yummy Banana Oat Bars, here
Cook to Live
Soups and Stews
Soups and stews are critical components of this eating style. When vegetables are simmered in a soup, all the nutrients are
retained in the liquid. Many of my soup recipes use fresh vegetable juices, especially carrot juice. These juices provide
a very tasty antioxidant-rich base. If you don’t have a juicer, consider purchasing one. If you are short on time, bottled
carrot juice and other vegetable juices can be purchased at most health-food stores.
To create “cream” soups, blend in raw cashews or cashew butter. This provides a creamy texture and rich flavor.
A big advantage of homemade soups is that they make wonderful leftovers. Soups generally keep well for up to four days in
the refrigerator but should be frozen if longer storage is desired.
Should you occasionally choose to use a prepared soup, keep in mind that your overall daily sodium intake ideally should remain
under 1,000 mg. Natural whole foods provide about 400 to 700 mg of sodium per day, which allows for a leeway of about 300
mg. Be sure to read labels. You will be amazed at how much sodium canned soups and other processed foods contain. Try to select
no-salt-added options.
Salad Dressings and Dips
Salad dressings usually start with oil and vinegar: the oil provides the fat, and the vinegar provides the acidity. My salad
dressings use whole foods such as raw almonds and cashews, other raw nuts and seeds, avocado, and tahini as the fat sources.
Use a food processor or high-powered blender to blend nuts or seeds with other healthy ingredients to create smooth, creamy
dressings.
Smoothies
Delicious smoothies are made by blending a mixture of fruits and raw leafy greens. Blending raw vegetables with fruits is
an efficient way to increase your nutrient absorption. The cell walls of the foods are efficiently crushed, making it easier
for your body to absorb the beneficial phytochemicals contained within. A powerful blender such as a Vita-Mix is very helpful
for making smoothies and fruit sorbets.
Cooking Beans
It is advisable to soak most dried beans or legumes overnight before cooking.
Replace the soaking water with two to three cups of fresh water for each cup of beans when cooking them. Most beans require
about one and a half to two hours of cooking to become soft. Lentils and split peas require only one hour and need not be
soaked prior to cooking.
Make sure beans are thoroughly cooked, as they are more difficult to digest when undercooked. Keep in mind that it is important
to chew them thoroughly. As you get in the habit of eating beans regularly, you will digest them better.
Water Sautéing
A basic cooking technique used in some of our recipes is water sautéing. This is used instead of cooking with oil. Water sautéing
is simple and good for stir-fries, sauces, and many other dishes. To water sauté, heat a skillet on high heat until water
sputters when dropped in the pan. Use small amounts (two to three tablespoons) of water in the hot skillet, wok, or pan, covering
the pan occasionally and adding more water as necessary until the vegetables are tender. If stir-frying a vegetable dish,
other alternatives to oil include no-salt vegetable broth, coconut water, wine, or fruit juice.
The Eat to Live Recipes
Smoothies and Blended Salads
BLENDED MANGO SALAD
SERVES 2
1 ripe mango, chilled
1 cup chopped spinach
4 cups chopped romaine lettuce
¼ cup unsweetened soy, hemp, or almond milk
Peel and chop the mango and place in a food processor or high-powered blender. Add the spinach and half the lettuce. Blend
until well combined. Add the milk and remaining lettuce. Blend until creamy.
CHOCOLATE SMOOTHIE
SERVES 2
5 ounces baby spinach
2 cups frozen blueberries
½ cup unsweetened soy, hemp, or almond milk
1 banana
2–4 dates, pitted
2 tablespoons natural cocoa powder
1 tablespoon ground flaxseeds
Blend all the ingredients in a high-powered blender until smooth and creamy.
CREAMY FRUIT AND BERRY SMOOTHIE
SERVES 2
1 cup pomegranate juice
½ cup unsweetened soy, hemp, or almond milk
½ cup frozen strawberries
½ cup frozen blueberries
½ cup frozen peaches
1 banana
2 tablespoons ground flaxseeds
Blend all the ingredients in a high-powered blender until smooth and creamy.
EAT YOUR GREENS FRUIT SMOOTHIE
SERVES 2
5 ounces baby spinach
1 banana
1 cup frozen blueberries
½ cup unsweetened soy, hemp, or almond milk
½ cup pomegranate juice or other unsweetened fruit juice
1 tablespoon ground flaxseeds
Blend all the ingredients in a high-powered blender until smooth and creamy.
Breakfast
BANANA-CASHEW LETTUCE WRAP
SERVES 2
¼ cup raw cashew butter
12 romaine lettuce leaves
2 bananas, thinly sliced
Spread about 1 teaspoon cashew butter on each lettuce leaf. Lay a few banana slices on the butter and roll up like a burrito.
Note: This makes a delicious, healthy breakfast or snack.
BLUE APPLE-NUT OATMEAL
SERVES 2
1
cups water
¼ teaspoon cinnamon
¼ cup old-fashioned rolled oats
2 tablespoons dried currants
1 cup fresh or frozen blueberries
1 banana, sliced
1 apple, peeled, cored, and chopped or grated
2 tablespoons chopped walnuts
In a saucepan, combine the water, cinnamon, oats, and currants. Simmer until the oatmeal is creamy. Add the blueberries and
banana. Cook for 5 minutes, or until hot, stirring constantly. Mix in the apples and nuts.
QUICK BANANA BREAKFAST TO GO
SERVES 2
2 cups fresh or frozen blueberries
2 bananas, sliced
½ cup old-fashioned rolled oats
cup pomegranate juice
2 tablespoons chopped walnuts
1 tablespoon raw sunflower seeds
2 tablespoons dried currants (optional)
Combine all the ingredients in a small microwave-proof bowl. Heat in the microwave for 3 minutes.
Note: For on the go, combine all the ingredients in a resealable container and eat later, either hot or cold.
Dips, Dressings, and Sauces
APPLE PIE DRESSING
SERVES 4
2 apples, peeled and cored
¼ cup fresh-squeezed orange juice
cinnamon to taste
Blend all the ingredients in a food processor or high-powered blender until smooth and creamy.
BALSAMIC VINAIGRETTE
SERVES 5
½ cup water
¼ cup plus 2 tablespoons roasted garlic rice vinegar
2 tablespoons olive oil
¼ cup balsamic vinegar
¼ cup 100% grape fruit spread or raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon onion powder
Blend all the ingredients in a food processor or high-powered blender until smooth and creamy.
BLACK BEAN HUMMUS
SERVES 6
1½ cups cooked black beans or 1 (15-ounce) can no-salt-added or low-sodium black beans, drained and rinsed
2 tablespoons water
2 tablespoons fresh lemon juice
2 tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 tablespoons raw tahini
2 teaspoons Bragg Liquid Aminos or low-sodium soy sauce
½ teaspoon ground cumin
½ clove garlic, chopped
dash cayenne pepper, or more to taste
dash paprika, for garnish
Blend all the ingredients except the paprika in a food processor or high-powered blender until smooth, scraping down the sides
as needed. Add more seasoning to taste. Add more water to achieve the desired consistency. Garnish with paprika.
Note: Serve with vegetables such as baby carrots, broccoli florets, zucchini, cucumbers, romaine lettuce leaves, or steamed
asparagus spears.
CAESAR SALAD DRESSING/DIP
SERVES 4
4 cloves garlic
cup unsweetened soy, hemp, or almond milk
cup raw cashew butter or cup raw cashews
1 tablespoon plus 1 teaspoon fresh lemon juice
1½ tablespoons nutritional yeast
2 teaspoons Dijon mustard
dash black pepper
Preheat the oven to 350 degrees. Break the garlic cloves apart, leaving on the papery skins. Roast for about 25 minutes, or
until mushy. When cool, remove the skins and blend with the remaining ingredients in a food processor or high-powered blender
until creamy and smooth.
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 Dr. Fuhrman’s Wild Blueberry Vinegar or other fruit-flavored vinegar
Blend all the ingredients in a food processor or high-powered blender until smooth and creamy.
DIJON DATE DRESSING/DIP
SERVES 4
1 cup water
cup raw cashew butter or cup raw cashews
4 tablespoons Dr. Fuhrman’s Riesling Raisin Vinegar or balsamic vinegar
2 tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 tablespoons Dijon mustard
4–6 dates, pitted
1–2 cloves garlic, minced
Blend all the ingredients in a food processor or high-powered blender until smooth and creamy.
HEALTHY THOUSAND ISLAND DRESSING
SERVES 4
½ cup raw cashew butter or 1 cup raw cashews
½ cup unsweetened soy, almond, or hemp milk
2 tablespoons balsamic vinegar
2 tablespoons fresh lemon juice
1 teaspoon dried dill weed
1 teaspoon onion powder
½ teaspoon garlic powder
3 tablespoons tomato paste
1 rounded tablespoon date sugar or 1–2 dates, pitted
¼ cucumber, peeled
¼ cucumber, peeled and finely chopped
¼ cup finely chopped onion
In a food processor or high-powered blender, blend the cashews, milk, vinegar, lemon juice, dill, onion powder, garlic powder,
tomato paste, date sugar, and peeled cucumber until smooth. Transfer to a small bowl and fold in the finely chopped cucumber
and onion.
HERBED WHITE BEAN HUMMUS
SERVES 2
2 cups cooked or canned no-salt-added or low-sodium white beans, drained and rinsed
1 tablespoon fresh lemon juice
2 tablespoons unhulled sesame seeds
2 tablespoons red wine vinegar
½ teaspoon Dijon mustard
2 tablespoons water
¼ cup chopped fresh basil
2 tablespoons chopped fresh thyme
Blend the beans, lemon juice, sesame seeds, vinegar, mustard, and water in a high-powered blender or food processor until
smooth. Add the basil and thyme and pulse very briefly. Do not overprocess; the herbs should be visible in small pieces.
RED LENTIL SAUCE
SERVES 4
½ cup dried red lentils
1 medium onion, chopped
1 clove garlic, chopped
1½ cups carrot juice
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon ground cumin
½ teaspoon balsamic vinegar
Place the lentils, onion, garlic, and carrot juice in a saucepan. Bring to a boil, cover, and simmer for 20 to 30 minutes,
until the lentils are soft and pale. Add more carrot juice if needed. Blend the cooked lentil mixture, VegiZest, cumin, and
vinegar in a food processor or high-powered blender to a smooth puree. Add more carrot juice if it is too thick.
Note: Serve with steamed broccoli, cauliflower, or other vegetables.
MANGO SALSA
SERVES 4
1 ripe mango, peeled, pitted, and cut into small pieces
3 green onions, chopped
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lemon juice
2 teaspoons seeded and chopped jalapeño
Combine all the ingredients in a small bowl.
SESAME GINGER SAUCE
SERVES 4
cup water
½ cup raw tahini
2 tablespoons fresh lemon juice
1 teaspoon white miso
1 tablespoon finely grated fresh ginger
2 dates, pitted
1 clove garlic, pressed
dash crushed red pepper flakes
Blend all the ingredients in a food processor or high-powered blender. Add more water if needed to achieve the desired consistency.
Note: Serve with steamed or water-sautéed vegetables. This sauce goes well with bok choy, asparagus, or kale.
SIMPLE GUACAMOLE
SERVES 4
2 ripe avocados, peeled and pitted
½ cup finely chopped onion
¼ cup minced fresh cilantro
2 tablespoons fresh lime juice
¼ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
Using a fork, mash the avocados in a small bowl. Add the remaining ingredients and stir well. Cover and chill.
TOFU RANCH DRESSING/DIP
SERVES 4
6 ounces silken tofu
3 dates, pitted
1 clove garlic, peeled
¼ cup finely chopped green onion
3 tablespoons water
2 tablespoons fresh lemon juice
1½ tablespoons dried Italian seasoning
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh dill
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
dash cayenne pepper (optional)
Blend all the ingredients in a high-powered blender or food processor until smooth and creamy.
Note: Use as a dressing, dip, spread, or mayonnaise substitute in your favorite recipes. Store in the refrigerator in an airtight
container for up to 5 days.
Salads
ASPARAGUS SHIITAKE SALAD WITH CREAMY SESAME DRESSING
SERVES 4
For the Creamy Sesame Dressing:
cup plus 2 tablespoons unhulled sesame seeds
1 cup unsweetened soy, hemp, or almond milk
2 tablespoons Dr. Fuhrman’s Riesling Raisin Vinegar or rice vinegar
1 tablespoon raw cashew butter or 2 tablespoons raw cashews
1 teaspoon toasted sesame oil
7 dates, pitted, or to taste, soaked in water for 30 minutes (soaking liquid reserved)
½ clove garlic, chopped
For the salad:
2 medium beets, peeled and sliced ½ inch thick
½ cup water
8 ounces shiitake mushrooms, sliced
1 pound asparagus, cut diagonally into 2-inch pieces
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon garlic powder
1 medium red bell pepper, seeded and thinly sliced
½ cup sliced water chestnuts
4 cups watercress
2 cups bean sprouts
To make the dressing, lightly toast 2 tablespoons of the sesame seeds in a pan over medium heat for 5 minutes, shaking the
pan frequently. Set aside.
In a food processor or high-powered blender, blend the remaining cup sesame seeds along with other dressing ingredients
except the soaking liquid, until smooth and creamy. Stir in the sesame seeds. Use the soaking liquid to thin the dressing
as needed.
To make the salad, preheat the oven to 400 degrees. Place the beets and water in a baking pan. Cover and roast for 20 minutes.
Continue roasting, uncovered, until tender. If needed, add more water to keep the beets from drying out. Set aside.
Meanwhile, water sauté the mushrooms over high heat for about 5 minutes, using only enough water to keep them from scorching.
When the mushrooms are tender and juicy, add the asparagus and water sauté until slightly tender but still crisp, about 5
minutes. Toss with the VegiZest and garlic powder. Remove from the heat and toss with the bell pepper and water chestnuts.
Place the watercress on a plate and pile the vegetable mixture on top. Drizzle the dressing over all, topping with the bean
sprouts. Arrange the roasted beets around the edge.
BLACK BEAN MANGO SALAD
SERVES 3
1 mango, peeled, pitted, and cubed
2 tablespoons chopped fresh cilantro
4 green onions, thinly sliced
1 medium red bell pepper, seeded and chopped
½ cup frozen corn, thawed, or fresh corn off the cob
3 cups cooked black beans or 2 (15-ounce) cans no- or low-salt black beans, drained and rinsed
3 tablespoons fresh lime juice
1 teaspoon minced fresh garlic
1 teaspoon dried oregano
1 teaspoon ground cumin
dash chili powder
9 cups chopped romaine lettuce
If using fresh corn, water sauté for 5 minutes or until tender. Mix all the ingredients except the lettuce in a bowl. Let
stand for at least 15 minutes. Serve on top of the lettuce.
Note: The vegetable mixture without the mango can be made a day ahead and refrigerated. Add the mango and a splash of lime
juice just before serving.
SOUTHERN-STYLE MIXED GREENS
SERVES 2
1 cup water
1 clove garlic, minced
dash black pepper
1½ cups cooked black-eyed peas or 1 (15-ounce) can no-salt-added or low-sodium black-eyed peas, drained and rinsed
1 cup seeded and chopped yellow bell pepper
1 cup chopped fresh tomato
cup chopped fresh parsley
¼ cup chopped red onion
2 tablespoons balsamic or fig vinegar
10 ounces (about 7 cups) mixed salad greens
Combine the water, garlic, and black pepper in a large saucepan; bring to a boil. Add the black-eyed peas; cover and simmer
over low heat for 10 minutes. Drain.
In a bowl, combine the black-eyed peas, bell pepper, tomato, parsley, onion, and vinegar. Cover and chill for 3 hours or overnight.
Serve over the salad greens.
Note: If you can’t find no- or low-salt black-eyed peas, use no- or low-salt small white beans instead.
WALNUT-PEAR GREEN SALAD
SERVES 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.
Soups and Stews
BLACK FOREST CREAM OF MUSHROOM SOUP
SERVES 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
SERVES 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
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 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
SERVES 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
SERVES 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
SERVES 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.
Main Dishes
ASIAN VEGETABLE STIR FRY
SERVES 4
14 ounces extra-firm tofu, cubed
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
¼ teaspoon crushed red pepper flakes
½ cup brown rice and/or wild rice
2 tablespoons Spike salt-free seasoning or other no-salt seasoning
¼ cup unhulled sesame seeds
For the sauce:
¼ cup plus 2 tablespoons 100% apricot fruit spread
¼ cup unsalted natural peanut butter or raw cashew butter
2 tablespoons fresh chopped ginger
4 cloves garlic, chopped
4 teaspoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
cup water
¼ cup Dr. Fuhrman’s Black Fig Vinegar or balsamic vinegar
1 teaspoon arrowroot powder
¼ teaspoon crushed red pepper flakes
For the vegetables:
2 tablespoons water
1 medium onion, cut into wedges and separated into 1-inch strips
4 cups small broccoli florets
2 carrots, cut diagonally into inch pieces
4 medium red bell peppers, seeded and cut into 1-inch squares
1 cup sugar snap peas or snow peas, strings removed
2 cups bok choy, cut into bite-size pieces
3 cups fresh mushrooms (shiitake, porcini, and/or cremini), stems removed, sliced
1 pound fresh spinach
½ cup raw cashews, coarsely chopped
1¼ pounds romaine lettuce, shredded
Marinate the tofu for 30 minutes in the liquid aminos, red pepper flakes, and Spike. While the tofu marinates, cook the rice
according to the package directions. Set aside.
Preheat the oven to 350 degrees. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick
baking pan for 30 to 40 minutes, until golden.
To make the sauce, place all the ingredients in a food processor or high-powered blender and blend until smooth. Transfer
to a small bowl and set aside.
Heat water in a large pan and water sauté the onion, broccoli, carrots, bell peppers, and peas for 5 minutes, adding more
water as necessary to keep vegetables from scorching. Add the bok choy and mushrooms, cover, and simmer until the vegetables
are just tender. Remove the cover and cook off most of the water. Add the spinach and toss until wilted.
Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Mix in the cashews
and baked tofu. Serve the stir fry over the shredded lettuce along with ¼ cup rice per person.
Note: This recipe looks harder than it is. It is well worth the time it takes to make it and is great for company.
Variation: Stir-fry beans or small pieces of chicken breast or shrimp with the vegetables.
BEAN ENCHILADAS
SERVES 4
1 medium green bell pepper, seeded and chopped
½ cup sliced onion
1 (8-ounce) can tomato sauce, divided, no-salt-added or low-sodium
2 cups cooked or canned no-salt-added or low-sodium pinto or black beans, drained and rinsed
1 cup frozen corn, thawed, or fresh corn off the cob
1 tablespoon chopped fresh cilantro
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon onion powder
teaspoon cayenne pepper (optional)
6–8 corn tortillas
Sauté the bell pepper and onion in 2 tablespoons of the tomato sauce until tender. Stir in the remaining tomato sauce, beans,
corn, cilantro, chili powder, cumin, onion powder, and cayenne (if using); simmer for 5 minutes. Spoon about ¼ cup of the
bean mixture on each tortilla and roll up. Serve as is or bake for 15 minutes in a 375-degree oven.
BLACK BEAN LETTUCE BUNDLES
SERVES 4
2 cups cooked or canned no-salt-added or low-sodium black beans, drained and rinsed
½ large, ripe avocado, peeled, pitted, and mashed
½ medium green bell pepper, seeded and chopped
3 green onions, chopped
cup chopped fresh cilantro
cup mild no-salt-added or low-sodium salsa
2 tablespoons fresh lime juice
1 clove garlic, minced
1 teaspoon ground cumin
8 large romaine lettuce leaves
In a bowl, mash the beans and avocado together with a fork until well blended and only slightly chunky. Add all the remaining
ingredients except the lettuce and mix.
Place approximately ¼ cup of the mixture in the center of each lettuce leaf and roll up like a burrito.
CHARD AND VEGETABLE MEDLEY
SERVES 4
½ cup water, divided, plus more as needed
4 cloves garlic, minced or pressed
1 medium onion, coarsely chopped
2 tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon Spike salt-free seasoning
4 small yellow squash, cut into ½-inch-thick slices
2 bunches red or green Swiss chard, tough stems removed and leaves coarsely chopped
1 large red bell pepper, seeded and cut into ½-inch pieces
1 cup cherry tomatoes cut in half
2 tablespoons balsamic vinegar
Place ¼ cup of the water, the garlic, onion, VegiZest, Spike seasoning, and yellow squash in a large soup pot. Simmer until
the onion is soft, about 3 minutes, adding more water if necessary. Add the Swiss chard, bell pepper, tomatoes, and remaining
¼ cup water. Cover and simmer for about 12 minutes, until the vegetables are tender. Remove the vegetables with a slotted spoon. Add the balsamic vinegar to the pot and reduce over high
heat until syrupy. Pour over the vegetables.
COLLARDS AND CARROTS WITH RAISINS
SERVES 4
4 bunches collard greens, tough stems and center ribs removed and leaves chopped
4 carrots, grated
1 medium cucumber
½ cup raisins
¼ cup raw almond butter
2 teaspoons Dr. Fuhrman’s Riesling Raisin Vinegar or balsamic vinegar
1 teaspoon nutritional yeast
black pepper to taste
Steam the collard greens for 15 minutes. Add the grated carrot and steam for another 5 minutes. Remove from pan and place
in a bowl. Blend the remaining ingredients in a food processor or high-powered blender until smooth. Add the sauce to the
collards and carrots and toss.
EASY THREE-BEAN VEGETABLE CHILI
SERVES 6
1 pound firm tofu, frozen, then defrosted
5 teaspoons chili powder, or more to taste
1 teaspoon ground cumin
10 ounces frozen onions
3 cups frozen broccoli, thawed and finely chopped
3 cups frozen cauliflower, thawed and finely chopped
3 cloves garlic, chopped
1 can (15-ounce) pinto beans, no-salt-added or low-sodium, rinsed and drained
1 can (15-ounce) black beans, no-salt-added or low-sodium, rinsed and drained
1 can (15-ounce) red beans, no-salt-added or low-sodium, rinsed and drained
1 (28-ounce) can diced tomatoes, no-salt-added
1 (4-ounce) can chopped mild green chilies, drained
2½ cups fresh or frozen corn kernels
2 large zucchini, finely chopped
Squeeze the excess water out of thawed tofu and crumble. Place the crumbled tofu, chili powder, and cumin in a soup pot and
quickly brown. Add the remaining ingredients and simmer, covered, for 2 hours.
EASY VEGETABLE PIZZA
SERVES 4
4 large whole wheat pitas
2 cups no-salt-added or low-sodium pasta sauce
½ cup chopped shiitake mushrooms
½ cup chopped red onion
10 ounces frozen broccoli florets, thawed and finely chopped
1 cup shredded nondairy mozzarella-type cheese
Preheat the oven to 200 degrees. Place pitas on two baking sheets and warm for 15 minutes. Remove from oven and spoon on the
pasta sauce. Sprinkle evenly with the mushrooms, onion, broccoli, and cheese. Bake for 30 minutes.
EGGPLANT ROLL-UPS
SERVES 6
2 large eggplants, peeled and sliced lengthwise ½ inch thick
2–3 tablespoons water
2 medium red bell peppers, seeded and coarsely chopped
1 medium onion, coarsely chopped
1 cup chopped carrot
½ cup chopped celery
4 cloves garlic, chopped
8 ounces baby spinach
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 cups no-salt-added or low-sodium pasta sauce, divided
6 ounces nondairy mozzarella-type cheese, shredded
Preheat the oven to 350 degrees. Lightly oil a nonstick baking pan. Arrange the eggplant in a single layer in the pan. Bake
for about 20 minutes, or until flexible enough to roll up easily. Set aside.
Heat 2 tablespoons water in a large pan, add the bell pepper, onion, carrot, celery, and garlic; sauté until just tender,
adding more water if needed. Add the spinach and VegiZest. Transfer to a mixing bowl. Mix in 2 to 3 tablespoons of the pasta
sauce and all of the shredded cheese.
Spread about ¼ cup of the pasta sauce in a baking pan. Put some of the vegetable mixture on each eggplant slice, roll up,
and place in the pan. Pour the remaining sauce over the eggplant rolls. Bake for 20 to 30 minutes, until heated through.
GREAT GREENS
SERVES 5
1 large bunch kale, tough stems and center ribs removed and leaves chopped
1 bunch Swiss chard, tough stems removed and leaves chopped, or 5 ounces spinach
1 tablespoon Dr. Fuhrman’s Spicy Pecan Vinegar or other flavored vinegar
½ tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 clove garlic, minced
1 teaspoon dried dill
1 teaspoon dried basil
black pepper to taste
Steam the kale for 10 minutes. Add the Swiss chard and steam for another 10 minutes or until tender. Transfer to a bowl. Combine
the remaining ingredients and add to the greens. If desired, add 2 to 3 tablespoons of the steaming water to adjust the consistency.
KALE WITH CASHEW CREAM SAUCE
SERVES 4
2 large bunches kale, tough stems and center ribs removed
1 cup raw cashews
1 cup hemp, soy, or almond milk
¼ cup onion flakes
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning (optional)
Steam the kale for 15 minutes or until tender. Meanwhile, blend the cashews, milk, onion flakes, and VegiZest in a food processor
or high-powered blender until smooth and creamy. When the kale is done, press it with paper towels to remove any excess water,
chop, and mix with the sauce.
NO-MEAT BALLS
SERVES 6 (makes 18 balls)
1–2 tablespoons water or no-salt-added or low-sodium vegetable broth
½ cup diced onion
3 cloves garlic, roasted (see here) and mashed
¼ cup diced celery
2 tablespoons minced fresh parsley
¼ teaspoon dried sage
1 teaspoon dried basil
1 teaspoon dried oregano
1½ cups cooked lentils or 1 (15-ounce) can lentils, no-salt-added or low-sodium, drained and rinsed
¼ cup cooked brown rice
2–3 tablespoons tomato paste
1 tablespoon arrowroot powder or whole wheat flour
2 tablespoons Dr. Fuhrman’s MatoZest or other no-salt seasoning
2 tablespoons nutritional yeast
freshly ground black pepper to taste
2 tablespoons vital wheat gluten flour, for a chewier consistency (optional)
Preheat the oven to 350 degrees. In a sauté pan, heat 1 tablespoon water. Add the onion and garlic and sauté for 5 minutes.
Add the celery, parsley, sage, basil, and oregano. Sauté for another 5 minutes, adding more water as needed to prevent sticking.
In a large bowl, combine the sautéed vegetables with the remaining ingredients and mix well. Mash lightly with a potato masher.
With wet hands, form 2 tablespoons of the lentil mixture into a smooth ball. Repeat. Place the balls on a very lightly oiled
baking sheet and bake for 30 minutes.
Note: Serve with your favorite no- or low-salt marinara sauce.
NO-PASTA VEGETABLE LASAGNA
SERVES 8
For the lasagna “noodles”:
2 large eggplants, sliced lengthwise ¼ inch thick
3 small zucchini, sliced lengthwise as thinly as possible
3 small yellow squash, sliced lengthwise as thinly as possible
For the tofu “ricotta”:
16 ounces silken tofu
1 small onion, cut into quarters
4 cloves garlic, cut in half
½ cup fresh basil leaves
1¼ pounds firm tofu, squeezed dry and crumbled
¼ cup Dr. Fuhrman’s VegiZest or other no-salt seasoning
2 tablespoons dried Italian seasoning
1 cup grated nondairy mozzarella cheese
For the vegetables:
2 heads broccoli, coarsely chopped
4 cups sliced mixed fresh mushrooms (shiitake, cremini, oyster)
4 medium bell peppers (red, yellow, and/or orange), seeded and chopped
7 ounces baby spinach
3 cups no- or low-salt pasta sauce, divided
shredded fresh basil, for garnish
To make the lasagna noodles, preheat the oven to 350 degrees. Wipe a baking pan with a small amount of olive oil. Place the
eggplant, zucchini, and yellow squash in the pan and bake for 10 minutes, or until flexible but not completely cooked. Work
in batches if necessary. Set aside.
While the “noodles” are baking, make the tofu “ricotta.” Puree the silken tofu, onion, and garlic in a food processor or high-powered
blender. Add the basil leaves and pulse to coarsely chop. Transfer to a medium bowl and mix in the crumbled firm tofu. Add
the VegiZest, Italian seasoning, and grated cheese. Set aside.
To prepare the vegetables, sauté broccoli, mushrooms, bell peppers, and spinach, without water, over low heat for 5 minutes,
just until tender.
To assemble the lasagna, spread a thin layer of pasta sauce on the bottom of a baking dish. Layer eggplant slices, sautéed
vegetables, yellow squash slices, zucchini slices, and tofu “ricotta,” then spread with pasta sauce. Repeat the layer, ending
with the tofu “ricotta.” Spread the remaining pasta sauce on top and bake at 350 degrees, uncovered, for 1 hour, or until
hot and bubbly. Garnish with the shredded basil.
PITA STUFFED WITH GREENS AND RUSSIAN FIG DRESSING
SERVES 1
several leaves kale, Swiss chard, or mustard greens, tough stems removed
1 teaspoon fresh lemon juice
dash garlic powder
3 tablespoons no-salt-added or low-sodium pasta sauce
1 tablespoon raw almond butter
1 tablespoon Dr. Fuhrman’s Black Fig Vinegar
1 whole grain pita
2 thin slices red onion
Sliced tomato
Steam the greens until tender, about 15 minutes. Sprinkle with the lemon juice and garlic powder. Let cool.
Blend the pasta sauce, almond butter, and vinegar in a food processor or high-powered blender until smooth. Stuff the pita
with the greens, red onion, and tomato. Top with the dressing.
PORTOBELLO–RED PEPPER PITA
SERVES 4
4 large portobello mushrooms, stems removed
½ large red onion, thinly sliced
4 whole wheat pitas
2 cups arugula leaves
2 medium roasted red peppers from a jar, seeded and cut into ½inch-thick slices
For the tahini spread:
¾ cup raw tahini
½ cup water
1 tablespoon fresh lemon juice
1 medjool date or 2 deglet noor dates, pitted and chopped
1 clove garlic, chopped
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
Preheat the oven to 375 degrees. Arrange the mushrooms and onion on a baking sheet and roast until tender, 15 to 20 minutes.
Meanwhile, make the tahini spread by blending all the ingredients together in a food processor or high-powered blender until
creamy.
When the mushrooms and onion are done, split the pitas in half horizontally and warm slightly. Spread generous amount of the
tahini spread on the top half of each pita. Place ½ cup arugula, 1 mushroom cap (pat dry with paper towels to absorb any excess
liquid), and one-quarter of the onion and roasted red pepper on the bottom half of each pita. Assemble the sandwiches.
SIMPLE BEAN BURGERS
SERVES 6
¼ cup raw sunflower seeds
2 cups cooked or canned red or pink beans, no-salt-added or low-sodium, drained and rinsed
½ cup minced onion
2 tablespoons low-sodium ketchup
1 tablespoon wheat germ or old-fashioned rolled oats
½ teaspoon chili powder
Preheat the oven to 350 degrees. Lightly oil a baking sheet with a little olive oil on a paper towel.
Chop the sunflower seeds in a food processor or with a hand chopper. Mash the beans in the food processor or with a potato
masher and mix with the sunflower seeds. Mix in the remaining ingredients and form into six patties. Place the patties on
the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. Return the patties
to the baking sheet, bottom side up, and bake for another 10 minutes.
SPINACH AND BRUSSELS SPROUTS MARINARA
SERVES 4
1 pound Brussels sprouts
14 ounces baby spinach
¼ cup water
4 cloves garlic, minced
1 small onion, chopped
1 (14.5-ounce) can no- or low-salt chopped tomatoes
1 tablespoon Dr. Fuhrman’s VegiZest or other no-salt seasoning
Steam the Brussels sprouts and spinach for 8 minutes, or until the Brussels sprouts are almost tender. Meanwhile, heat the
water in a large pot and water sauté the garlic and onion until the onion is tender, about 5 minutes. Add the Brussels sprouts
and spinach, chopped tomatoes, and VegiZest. Simmer for 10 minutes.
THAI VEGETABLE CURRY
SERVES 8
4 cloves garlic, finely chopped
2 tablespoons finely chopped fresh ginger
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh cilantro
2 cups carrot juice
1 medium red bell pepper, seeded and thinly sliced
1 large eggplant, peeled if desired and cut into 1-inch cubes
2 cups green beans cut into 2-inch pieces
3 cups sliced shiitake mushrooms
1 (8-ounce) can bamboo shoots, drained
2 tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
½ teaspoon curry powder
2 cups watercress leaves, divided
3 tablespoons unsalted natural chunky peanut butter
2 pounds firm tofu, cut into ¼inch-thick slices
½ cup light coconut milk
½ cup raw cashews, chopped
chopped fresh mint, basil, or cilantro leaves, for garnish (optional)
Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots,
VegiZest, curry powder, and 1 cup of the watercress in a wok or large skillet. Bring to a boil, cover, and simmer, stirring
occasionally, until all the vegetables are tender. Mix in the peanut butter. Add the tofu, bring to a simmer, and toss until
hot. Add the coconut milk and heat through. Top with the remaining 1 cup watercress and the cashews. Garnish with mint, basil,
or cilantro leaves, if desired.
Note: This can be served over brown rice or quinoa. Frozen vegetables may be used instead of fresh.
VEGETABLE BEAN BURRITO
SERVES 6
2–3 tablespoons water
1 head broccoli florets, chopped
½ head cauliflower florets, chopped
2 carrots, chopped
2 medium red bell peppers, seeded and chopped
1 medium zucchini, chopped
1 medium onion, chopped
4 cloves garlic, chopped
1½ tablespoons Dr. Fuhrman’s VegiZest or other no-salt seasoning
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley
1 cup raw cashews
½ cup unsweetened soy, hemp, or almond milk
1½ cups cooked pinto beans or 1 (15-ounce) can no-salt-added or low-sodium pinto beans, drained and rinsed
6 whole wheat tortillas or large romaine lettuce leaves
Place 2 tablespoons water, the broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, VegiZest, basil, oregano,
and parsley in a large covered pot. Sauté for 15 minutes, or until tender, adding more water if needed. In the meantime, place
cashews and milk in a food processor or high-powered blender and blend until smooth. Add the cashew mixture and beans to the
vegetables and mix thoroughly. Spread the mixture on the tortillas and roll up to form burritos.
VEGETABLE OMELET
SERVES 2
1 medium onion, diced
1 medium green or red bell pepper, seeded and diced
1½ cups chopped shiitake mushrooms
1 cup diced fresh tomato
¼ teaspoon dried basil
4 eggs, beaten
black pepper to taste (optional)
Lightly wipe a skillet with olive oil. Sauté the onion, bell pepper, mushrooms, and tomato over medium heat for 10 minutes,
or until tender. Add the basil and eggs and cook over medium-high heat until done, about 8 minutes, turning over with a spatula
halfway through cooking. Sprinkle with black pepper, if desired.
Desserts
ALMOND CHOCOLATE DIP
SERVES 10
1 cups raw almonds or cup raw almond butter
1 cup unsweetened soy, hemp, or almond milk
1 teaspoon vanilla extract
1 tablespoon natural cocoa powder
cup dates, pitted
Blend all 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
SERVES 2
2 ripe bananas, frozen (see note)
cup vanilla soy, hemp, or almond milk
2 tablespoons chopped walnuts
Blend all the ingredients in a high-powered blender until smooth and creamy.
Note: Freeze ripe bananas at least 24 hours in advance. To freeze, peel, cut into thirds, and wrap tightly in plastic wrap.
CANTALOUPE SLUSH
SERVES 3
1 cantaloupe, rind removed, seeded, and cut into pieces
2 cups ice
6–8 medjool dates, pitted
Blend all the ingredients in a high-powered blender until smooth.
Variation: Use peaches or nectarines instead of cantaloupe.
CARA’S APPLE STRUDEL
SERVES 4
¼ cup apple juice
¾ teaspoon vanilla extract
1 teaspoon cinnamon
1 egg white
¼ cup vanilla soy, hemp, or almond milk
3 apples, peeled, cored, and chopped
¼ cup raisins, chopped
½ cup old-fashioned rolled oats or oatmeal flakes
Preheat the oven to 350 degrees. In a bowl, mix the apple juice, vanilla, cinnamon, egg white, and milk until combined. Stir
in the apple, raisins, and oats. Pour into an 8-by-8-inch baking dish. Bake, uncovered, for 1 hour.
CHOCOLATE CHERRY ICE CREAM
SERVES 2
½ cup vanilla soy, hemp, or almond milk
1 tablespoon natural cocoa powder
4 dates, pitted
1½ cups dark sweet frozen cherries
Blend all the ingredients in a high-powered blender until smooth and creamy. If using a regular blender, add only half the
cherries and blend until smooth, then add the remaining cherries and continue to blend.
Variation: Use berries or banana instead of cherries. Freeze ripe bananas at least 24 hours in advance. To freeze, peel, cut
into thirds, and wrap tightly in plastic wrap.
JENNA’S PEACH FREEZE
SERVES 2
1 ripe banana, frozen (see note)
3 peaches or nectarines, peeled and pitted
2 medjool dates or 4 deglet noor dates, pitted
¼ cup vanilla soy, hemp, or almond milk
1 teaspoon vanilla extract
teaspoon cinnamon
Blend all the ingredients in a high-powered blender until smooth and creamy.
Note: Freeze ripe bananas at least 24 hours in advance. To freeze, peel, cut into thirds, and wrap tightly in plastic wrap.
YUMMY BANANA-OAT BARS
SERVES 8
2 cups quick-cooking rolled oats (not instant)
½ cup shredded coconut
½ cup raisins or chopped dates
¼ cup chopped walnuts
2 large, ripe bananas, mashed
¼ cup unsweetened applesauce (optional; see note)
1 tablespoon date sugar (optional; see note)
Preheat the 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 minutes. Cool on a wire rack. When cool, cut into squares or bars.
Note: Add the applesauce and date sugar for sweeter, moister bars.
