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SMOOTHIES & BLENDED SALADSBlended Mango SaladServes 2Ingredients2 ripe mangos1 cup chopped spinach4 cups chopped romaine lettuce¼ cup unsweetened soy, hemp or almond milkDirectionsPeel and chop mangos and place in food processor or high powered blender.Add the spinach and half the lettuce. Blend until well combined. Add themilk and remaining lettuce. Blend until creamy.Chocolate SmoothieServes 2Ingredients5 ounces baby spinach2 cups frozen blueberries½ cup unsweetened soy, hemp or almond milk1 banana2-4 dates2 tablespoons natural cocoa powder1 tablespoon ground flax seedDirectionsBlend all the ingredients in a high powered blender until smooth andcreamy.6EAT TO LIVE - audio bookPage 7Vegetable Bean BurritoServes 6Ingredients2-3 tablespoons water1 head broccoli florets, chopped½ head cauliflower florets, chopped2 carrots, chopped2 medium red bell peppers, seeded and chopped1 medium zucchini, chopped1 medium onion, chopped4 cloves garlic, chopped1½ tablespoons Dr. Fuhrman's VegiZest (or other no salt seasoning, to taste)1 teaspoon dried basil1 teaspoon dried oregano1 teaspoon dried parsley1 cup raw cashews½ cup unsweetened soy, hemp or almond milk1½ cups cooked pinto beans or 1 (15 ounce) can no-salt-added or lowsodium pinto beans, drained and rinsed6 whole wheat tortillas or large romaine lettuce leavesno-or low-sodium salsaDirectionsPlace 2 tablespoons water, the broccoli, cauliflower, carrot, bell pepper,zucchini, onion, garlic, VegiZest, basil, oregano, and parsley in a largecovered pot. Sauté for 15 minutes or until tender, adding more water ifneeded. In the meantime, place cashews and milk in a food processor orhigh powered blender and blend until smooth. Add the cashew mixtureand beans to the vegetables and mix. Spread the mixture on the tortillasand roll up to form burritos. Serve with salsa.Vegetable OmeletServes 2Ingredients1 medium onion, diced1 medium green or red bell pepper, seeded and diced1½ cups chopped shiitake mushrooms1 cup diced fresh tomato¼ teaspoon dried basil4 eggs, beatenblack pepper, to tasteDirectionsLightly wipe a skillet with olive oil. Sauté the onion, bell pepper, mushroomsand tomato over medium heat for 10 minutes, or until tender. Add the basiland eggs and cook over medium-high heat until done, turning over with aspatula halfway through cooking. Sprinkle with black pepper, if desired.Joel Fuhrman, M.D.Page 3635

Thai Vegetable CurryServes 6Ingredients4 cloves garlic, finely chopped2 tablespoons finely chopped fresh ginger2 tablespoons chopped fresh mint2 tablespoons chopped fresh basil2 tablespoons chopped fresh cilantro2 cups carrot juice1 medium red bell pepper, seeded and thinly sliced1 large eggplant, peeled, if desired and cut into 1-inch cubes2 cups green beans, cut in 2 inch pieces3 cups sliced shiitake mushrooms1 (8-ounce) can bamboo shoots, drained2 tablespoons Dr. Fuhrman's VegiZest (or other no salt seasoning, adjustedto taste)½ teaspoon curry powder2 cups watercress leaves, divided3 tablespoons unsalted natural chunky peanut butter2 pounds firm tofu, cut into ¼ inch thick slices½ cup light coconut milk½ cup chopped raw cashewschopped mint, basil or cilantro leaves, for garnish (optional)DirectionsPlace the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper,eggplant, green beans, mushrooms, bamboo shoots, VegiZest, currypowder, and 1 cup of the watercress in a wok or large skillet. Bring to aboil, cover and simmer, stirring occasionally, until all the vegetables aretender. Mix in the peanut butter. Add the tofu, bring to a simmer, andtoss until hot. Add the coconut milk and heat through. Top with theremaining 1 cup watercress and the cashews. Garnish with mint, basil orcilantro leaves, if desired.Creamy Fruit and Berry SmoothieServes 2Ingredients1 cup pomegranate juice½ cup unsweetened soy, hemp or almond milk½ cup frozen strawberries½ cup frozen blueberries½ cup frozen peaches1 banana2 tablespoons ground flax seedDirectionsBlend all the ingredients in a high powered blender until smooth andcreamy.Eat Your Greens Fruit SmoothieServes 2Ingredients5 ounces baby spinach1 banana1 cup frozen blueberries½ cup unsweetened soy, hemp or almond milk½ cup pomegranate juice or other unsweetened fruit juice1 tablespoon ground flax seedDirectionsBlend all the ingredients in a high powered blender until smooth andcreamy.Note: This can be served over wild rice or quinoa. Frozen vegetablesmay be used instead of fresh.34EAT TO LIVE - audio bookPage 35Joel Fuhrman, M.D.Page 87

BREAKFASTSimple Bean BurgersServes 2Banana Cashew Lettuce WrapServes 2Ingredients¼ cup raw cashew butter12 romaine lettuce leaves2 bananas, thinly slicedDirectionsSpread about 1 teaspoon cashew butter on each lettuce leaf. Lay a fewbanana slices on the butter and roll up like a burrito.Blue Apple Nut OatmealDirectionsPreheat the oven to 350 degrees. Lightly oil a baking sheet with a littleolive 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 mixwith the sunflower seeds. Mix in the remaining ingredients and form intosix patties.Serves 2Ingredients12/3 cups water¼ teaspoon cinnamon1/3 cup old-fashioned rolled oats2 tablespoons currants1 cup fresh or frozen blueberries1 banana, sliced1 apple, peeled, cored and chopped or grated2 tablespoons chopped walnutsPlace the patties on the baking sheet and bake for 25 minutes. Removefrom the oven and let cool slightly, until you can pick up each patty andcompress it firmly in your hands to re-form the burger. Return the pattiesto the baking sheet, bottom side up, and bake for another 10 minutes.DirectionsIn a saucepan, combine the water, cinnamon, oats, and currants. Simmeruntil the oatmeal is creamy. Add the blueberries and banana. Cook for 5minutes, or until hot, stirring constantly. Mix in the apples and nuts.Quick Banana Breakfast To GoServes 2Ingredients2 cups fresh or frozen blueberries2 bananas, sliced½ cup old-fashioned rolled oats1/3 cup pomegranate juice2 tablespoons chopped walnuts1 tablespoon raw sunflower seeds2 tablespoons dried currants8Ingredients¼ cup sunflower seeds2 cups cooked or canned red or pink beans, no-salt-added or low-sodium,drained and rinsed½ cup minced onion2 tablespoons low-sodium ketchup1 tablespoon wheat germ or old fashioned rolled oats½ teaspoon chili powderDirectionsCombine all ingredients in a small microwave-proof bowl. Heat in themicrowave for 3 minutes.EAT TO LIVE - audio book9Spinach and Brussels Sprouts MarinaraServes 4Ingredients1 pound Brussels sprouts, cut in half14 ounces organic baby spinach¼ cup water4 cloves garlic, minced1 small onion, chopped1½ cups chopped tomatoes or 1 (15 ounce) can no or low-saltchopped tomatoes1 tablespoon Dr. Fuhrman's VegiZest (or other no salt seasoning, to taste)DirectionsSteam Brussels sprouts for 8 minutes. Add spinach and continue tosteam until spinach is wilted and the Brussels sprouts are almost tender.Meanwhile, heat the water in a large pot and water sauté the garlic andonion until the onion is tender, about 5 minutes. Add the Brusselssprouts and spinach, chopped tomatoes and VegiZest. Simmer for 10minutes.Joel Fuhrman, M.D.3433

DIPS, DRESSINGS, AND SAUCESPita Stuffed with Greens and Russian Fig DressingServes 1Ingredients5-6 kale, Swiss chard or mustard greens, tough stems removed1 teaspoon fresh lemon juicedash garlic powder3 tablespoons no-salt-added or low-sodium pasta sauce1 tablespoon raw almond butter1 tablespoon Dr. Fuhrman’s Black Fig Vinegar1 whole grain pita2 thin slices red onionsliced tomatoDirectionsSteam the greens for 15 minutes until tender. Add lemon juice and garlic.Blend the pasta sauce, almond butter, and vinegar in a food processor orblender until smooth. Stuff the pita with the greens, onion and tomato. Topwith dressing.Portobello-Red Pepper PitaServes 4Ingredients4 large portobello mushrooms, stems removed½ large red onion, thinly sliced4 whole grain pitas2 cups arugula leaves2 medium roasted red bell peppers, from a jar, and cut into ½ inch slicesFor the tahini spread:¾ cup raw tahini½ cup water1 tablespoon fresh lemon juice1-2 dates, pitted and chopped1 clove garlic, chopped1 tablespoon Dr. Fuhrman's VegiZest (or other no salt seasoning, to taste)1 teaspoon Bragg Liquid Aminos or low sodium soy sauceApple Pie DressingServes 4Ingredients2 peeled apples¼ cup fresh-squeezed orange juicecinnamon to tasteDirectionsBlend all ingredients together in a food processor or high powered blender.Almond Balsamic VinaigretteServes 4Ingredients½ cup water¼ cup raw almonds or 1/8 cup raw almond butter1/3 cup balsamic vinegar¼ cup raisins6 cloves garlic, lightly roasted1 teaspoon dried oregano½ teaspoon dried basil½ teaspoon onion powderDirectionsBlend all ingredients together in a food processor or high poweredblender.DirectionsPreheat oven to 375 degrees. Arrange mushrooms and onions on bakingsheet and roast until tender, 15 to 20 minutes.Meanwhile, make the tahini spread by blending all ingredients togetherin a food processor or high powered blender until creamy.32When mushrooms and onions are done, split pitas in half horizontally andwarm. Spread generous amount of the tahini spread on top half of eachpita. Place ½ cup arugula, 1 mushroom cap, ¼ of the onion and red pepperon the bottom half of each pita. Assemble the sandwiches.EAT TO LIVE - audio book33Joel Fuhrman, M.D.109

Black Bean HummusServes 6Ingredients1½ cups cooked black beans or 1 (15 ounce) can no salt added or lowsodium black beans, drained and rinsed2 tablespoons water2 tablespoons fresh lemon juice2 tablespoons Dr. Fuhrman’s VegiZest (or other no salt seasoning, adjustedto taste)2 tablespoons raw tahini2 teaspoons Bragg Liquid Aminos or low-sodium soy sauce½ teaspoon ground cumin½ clove garlic, choppeddash cayenne pepper or more to tastedash paprika, for garnishDirectionsBlend all ingredients, except the paprika, in food processor or highpowered blender until smooth, scraping down the sides as needed. Addmore seasoning to taste. Add more water to achieve desired consistency.Garnish with paprika.Note: Serve with raw vegetables such baby carrots, broccoli florets,zucchini, cucumbers, romaine lettuce leaves, or steamed asparagus spears.Caesar Salad DressingServes 4Ingredients4 cloves garlic2/3 cup unsweetened soy, almond or hemp milk1/3 cup raw cashew butter or 2/3 cup raw cashews1½ tablespoons nutritional yeast1 tablespoon plus 1 teaspoon fresh lemon juice2 teaspoons Dijon mustarddash black pepperDirectionsPreheat the oven to 350 degrees. Break the garlic cloves apart, leaving onthe papery skins. Roast for about 25 minutes or until soft.When cool, remove the skins and blend with the remaining ingredients ina food processor or high powered blender until creamy and smooth.10EAT TO LIVE - audio book11No Pasta Vegetable LasagnaServes 8IngredientsFor the Lasagna “Noodles”:2 large eggplants, sliced lengthwise ¼ inch thick3 small zucchini, sliced lengthwise as thinly as possible3 small yellow squash, sliced lengthwise as thinly as possibleFor the Tofu Ricotta:16 ounces silken tofu1 small onion, cut into quarters4 cloves garlic, cut in half½ cup fresh basil leaves1¼ pounds firm tofu, squeezed dry and crumbled¼ cup Dr. Fuhrman's VegiZest (or other no salt seasoning, adjustedto taste)2 tablespoons dried Italian herbs1 cup grated nondairy mozzarella cheeseFor the Vegetables:2 heads broccoli, coarsely chopped4 cups sliced mixed fresh mushrooms (shiitake, cremini, oyster)4 medium bell peppers (red, yellow and/or orange) seeded and chopped7 ounces baby spinach3 cups no-salt-added or low sodium pasta sauce, dividedshredded fresh basil for garnishDirectionsTo make the lasagna noodles, preheat the oven to 350 degrees. Wipe abaking 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 flexiblebut not completely cooked. Work in batches if necessary. Set aside.While the "noodles" are baking, make the tofu "ricotta". Puree the silkentofu, onion, and garlic in a food processor or high powered blender. Addthe basil leaves and pulse to coarsely chop. Transfer to a medium bowland mix in the crumbled firm tofu. Add the VegiZest, Italian seasoning,and grated nondairy cheese. Mix and set aside.To prepare the vegetables, sauté broccoli, mushrooms, bell peppers andspinach without water, over low heat for 5 minutes, just until tender.To assemble the lasagna, spread a thin layer of the pasta sauce on thebottom of a baking dish. Layer the eggplant slices, sauteed vegetables,yellow squash slices, zucchini slices and tofu "ricotta" and then spreadwith pasta sauce. Repeat the layers, ending with the tofu "ricotta". Spreadthe remaining pasta sauce on top and bake at 350 degrees, uncovered, for1 hour, or until hot and bubbly. Garnish with the shredded basil.Joel Fuhrman, M.D.3231

No-Meat BallsServes 6 (makes 18 meatballs)Ingredients1-2 tablespoons water or no-salt-added or low-sodium vegetable broth½ cup diced onion3 cloves garlic, roasted and mashed¼ cup diced celery2 tablespoons minced fresh parsley¼ teaspoon dried sage1 teaspoon dried basil1 teaspoon dried oregano1½ cups cooked lentils, or 1 (15 ounce) can lentils, no-salt-added or lowsodium, drained and rinsed¼ cup cooked brown rice2-3 tablespoons tomato paste1 tablespoon arrowroot powder or whole wheat flour2 tablespoons Dr. Fuhrman’s MatoZest (or other no salt seasoning, adjustedto taste)2 tablespoons nutritional yeastfreshly ground black pepper to tasteDirectionsPreheat oven to 350 degrees.In a saute pan, heat 1 tablespoon water. Add the onion and garlic andsaute for 5 minutes. Add the celery, parsley, sage, basil and oregano.saute for another 5 minutes, adding more water as needed to preventsticking.In a large bowl, combine the sauteed vegetables with the remainingingredients and mix well. Mash lightly with a potato masher.Creamy Blueberry DressingServes 4Ingredients2 cups fresh or frozen (thawed) blueberries½ cup pomegranate juice¼ cup raw cashew butter or ½ cup raw cashews3 tablespoons Dr. Fuhrman's Wild Blueberry Vinegar or other fruit-flavored vinegarDirectionsBlend all dressing ingredients in a food processor or high powered blenderuntil smooth and creamy.Dijon Date Dressing/DipServes 4Ingredients1 cup water1/3 cup raw cashew butter or 2/3 cup raw cashews4 tablespoons Dr. Fuhrman's Riesling Reserve Vinegar or balsamic vinegar2 tablespoons Dr. Fuhrman's VegiZest (or other no salt seasoning, adjustedto taste)2 tablespoons Dijon mustard4-6 dates, pitted1-2 cloves garlic, mincedDirectionsBlend all dressing ingredients in a food processor or high powered blenderuntil smooth and creamy.With wet hands, form 2 tablespoons of the lentil mixture into a smoothball. Repeat. Place the balls on a very lightly oiled baking sheet and bakefor 30 minutes.Note: Serve with your favorite no-salt-added or low sodium marinarasauce.30EAT TO LIVE - audio book31Joel Fuhrman, M.D.1211

Healthy Thousand Island DressingServes 4Ingredients½ cup raw cashew butter or 1 cup raw cashews½ cup unsweetened soy, almond or hemp milk2 tablespoons balsamic vinegar2 tablespoons lemon juice1 teaspoon dried dill1 teaspoon onion powder½ teaspoon garlic powder3 tablespoons tomato paste2 dates, pitted¼ cucumber, peeled¼ cucumber, peeled and finely chopped¼ cup finely chopped onionDirectionsIn food processor or high powered blender, blend the cashews, milk,vinegar, lemon juice, dill, onion powder, garlic powder, tomato paste,dates and peeled cucumber until smooth. Transfer to a small bowl andfold in the finely chopped cucumber and onion.Herbed White Bean HummusServes 4Ingredients2 cups cooked white beans or canned, no-salt addedor low-sodium white beans1 tablespoon fresh lemon juice2 tablespoons unhulled sesame seeds2 tablespoons red wine vinegar½ teaspoon Dijon mustard2 tablespoons water¼ cup chopped fresh basil2 tablespoons chopped fresh thymeGreat GreensServes 4Ingredients1 large bunch kale, stems and center ribs removed and leaves chopped1 bunch Swiss chard, touch stems removed and leaves chopped1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar or other flavored vinegar1 clove garlic, minced½ tablespoon Dr. Fuhrman's VegiZest or other no-salt seasoning1 teaspoon dried dill1 teaspoon dried basilblack pepper to tasteDirectionsSteam the kale for 10 minutes. Add the Swiss chard and steam foranother 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 consistency.Kale with Cashew Cream SauceServes 4Ingredients2 large bunches of kale, tough stems and center ribs removed½ cup raw cashews1 cup unsweetened hemp, soy or almond milk¼ cup onion flakes1 tablespoon Dr. Fuhrman's VegiZest (or no-salt seasoning, adjusted to taste)DirectionsSteam the kale for 15 minutes or until tender. Meanwhile blend thecashews, milk, onion flakes, and VegiZest in a food processor or highpowered blender until smooth and creamy. When the kale is done, pressit with paper towels to remove any excess water, chop, and mix with thesauce.DirectionsBlend the beans, lemon juice, sesame seeds, vinegar, mustard, and waterin a high powered blender or food processor until smooth. Add the basiland thyme and pulse very briefly. Do not over-process; the herbs should bevisible in small pieces.12EAT TO LIVE - audio book13Joel Fuhrman, M.D.3029

Easy Vegetable PizzaServes 4Ingredients4 large whole grain pitas2 cups no-salt-added or low-sodium pasta sauce½ cup chopped shiitake mushrooms½ cup chopped red onion10 ounces frozen broccoli florets, thawed and finely chopped½ cup shredded nondairy mozzarella-type cheeseDirectionsPreheat the oven to 200 degrees. Place pitas on two baking sheets andwarm for 10 minutes. Remove from oven and spoon on the pasta sauce.Sprinkle evenly with the mushrooms, onion and broccoli. Add a lightsprinkle of cheese. Bake for 30 minutes.Eggplant Roll UpsServes 6Ingredients2 large eggplants, peeled and sliced lengthwise ½ inch thick2-3 tablespoons water2 medium red bell peppers, seeded and coarsely chopped1 medium onion, coarsely chopped1 cup chopped carrots½ cup chopped celery4 cloves garlic, chopped8 ounces baby spinach1 tablespoon Dr. Fuhrman's VegiZest (or other no salt seasoning, adjustedto taste)2 cups no salt added or low sodium pasta sauce, divided6 ounces nondairy mozzarella-type cheese, shreddedDirectionsPreheat oven to 350 degrees. Lightly oil a nonstick baking pan. Arrangeeggplant in a single layer in the pan. Bake for about 20 minutes, or untileggplant is flexible enough to roll up easily. Set aside.Red Lentil SauceServes 4Ingredients½ cup dried red lentils1 medium onion, chopped1 clove garlic, chopped1½ cups carrot juice1 tablespoon Dr. Fuhrman's VegiZest (or other no salt seasoning, adjustedto taste)1 teaspoon ground cumin½ teaspoon balsamic vinegarDirectionsPlace the lentils, onions, garlic and carrot juice in a saucepan. Bring to aboil, cover and simmer for 20-30 minutes, until the lentils are soft andpale. Add more carrot juice if needed.Blend the cooked lentil mixture, VegiZest, cumin and vinegar in a foodprocessor or high powered blender to a smooth puree. Add more carrotjuice if it is too thick.Note: Serve with steamed broccoli, cauliflower or other vegetables.Mango SalsaServes 4Ingredients1 ripe mango, pitted, and cut into small pieces3 green onions, chopped2 tablespoons

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 D