Eat To Live Recipes

In his best selling book, Eat To Live, Joel Fuhrman , M.D. bases his dietary program on five main principles

These include:

1. No refined or processed foods. (no cakes, cookies, crackers, pasta, white bread, etc. made from refined white flour)
2. No animal products (this means no meat, dairy, eggs, fish, or fowl)
3. No vegetable oils (even olive oil is 100% fat and offers no nutritional value)
4. Exercise
5. Eat lots of vegetables, fruits, beans, legumes, seeds and nuts.

The Eat to Live Recipes below all are designed to abide by these guidelines.

The state of health in America today is bleak and the future does not look bright.

Heart attack and strokes account for over 50% of all deaths, and cancer and diabetes for another 40%.

What's horrifying is that these diseases are diet related and need not occur.

By eating right we can prevent and even reverse such disease.

The source of the problem can be seen by analyzing the typical American diet.

Over half of all caloric intake comes from refined and processed foods.
These are foods that are high in calories and low in nutritional value.
Worse yet, they have been stripped of their fiber as well.

Another 40% of our diet comes from animal products.

Countless studies indicate a direct correlation between the consumption of animal protein and the incidence of cancer and heart disease.

Cutting back on intake of animal foods is not sufficient to make a dramatic impact on your health. If you're serious about avoiding life threatening disease you want to cut out all animal products.

Unfortunately, only about 5% of our daily caloric intake comes from fruit, vegetables, beans, legumes, nuts and seeds.

These are foods that are rich in vitamins, minerals, phytonutrients and antioxidants.
Natural, plant based foods that help us achieve optimum health.

It's no wonder obesity is on the rise and America's health care costs are skyrocketing.

By eating according to the Eat To Live recipes we can safeguard our health, lose excess weight and enjoy the tastiest food in the world.

Quick Corn Stew

Serves: 5
Preparation Time: 20 minutes

Ingredients:

1 1/2 cups water
1 1/2 cups soy milk
1 tablespoon whole wheat flour
2 tablespooons Dr. Fuhrman's VegiZest
1 teaspoon dulse
1/2 teaspoon Mrs. Dash seasoning
1 teaspoon Spike seasoning (no salt)
1 teaspoon date sugar (found in health food stores)
1 teaspoon Butter Buds (optional)
1 medium potato, peeled and diced
1 carrot, diced
1/2 medium onion, diced
1/2 medium red bell pepper, chopped
1 clove garlic, minced or pressed
1 10-ounce bag (or box) frozen corn

Instructions:

Heat water and soy milk together on a low flame. Mix in the flour, VegiZest, dulse, seasonings, date sugar, and Butter Buds. Bring to a simmer and add the potatoes, carrots, onion, red bell pepper, and garlic. Cover and continue to simmer for 10 minutes, stirring occasionally. Add the frozen corn until it defrosts and the soup comes to a boil again.

Creamy Butternut Squash Soup

Ingredients:

2 cups water
2 cups soy milk
1 can low sodium vegetable broth
6 carrots, sliced in large slices
5 organic celery stalks, sliced in 1/2 inch slices
2 onions, cut in half
2 zucchini, medium size, cut in large pieces
2 whole butternut squash, peeled and cubed
3 tablespoons Dr. Fuhrman's VegiZest
1 tablespoon nutmeg
1 teaspoon salt-free Spike or Mrs. Dash seasoning
1 teaspoon ground cloves
1/2 - 1 pound shiitake, cremini, and/or oyster mushrooms, stems removed and cut in half

Instructions:

Place everything in soup pot except mushrooms. Boil and then simmer for ½ hour. Blend everything togeter. Add mushrooms and cook another ½ hour.

Main Dishes:

Chinese Apricot Stir Fry

Preparation Time: 30 minutes

Ingredients:

2 blocks of extra firm tofu, cubed into bite sized pieces
4 tablespoons water
1 teaspoon garlic powder
2 tablespoons Dr. Fuhrman's VegiZest
4 teaspoons apricot preserve (100% fruit, no sugar added)
4 tablespoons cooking wine
1 teaspoon Bragg Liquid Aminos
2-3 packages of frozen mixed oriental vegetables
1/2 teaspoon salt free chinese seasoning

Instructions:

Place 2 tablespoons of water in a pan and add the tofu. Put on medium heat and once the pan is hot, lower the heat. Sprinkle garlic powder over tofu. Turn the tofu frequently at first to prevent sticking.

Eventually, the water from the tofu will be released and it won't have to be turned so frequently.

In a cup, mix the VegiZest, apricot preserves, cooking wine, 2 tbsp. water and the Braggs aminos. Sprinkle half of this mixture over the tofu and continue to simmer.

Defrost the frozen vegetables in a microwave or steam on stovetop. Once defrosted, add vegetables to the tofu. Sprinkle the remaining sauce over tofu-vegetable mix and add the Chinese seasoning.

Continue to simmer until the liquid is largely cooked off.

Nuts and Bolts Squash

Ingredients:

1/2 cup dried apricots
1/4 cup cashews
1/4 cup pecans
1/4 cup raisins
1 tablespoon Dr. Fuhrman's VegiZest
orange juice
2 acorn or butternut squashes

Instructions:

Chop apricots, cashews, and pecans as small as possible and mix with raisins and VegiZest. Add enough orange juice to cover the mixture.

Cut the squash longitudinally and scoop out the seeds. Place the dried fruit/nut mixture into the hollow cavity of the squash. Add extra orange juice, if necessary, to fill the cavity.

Lightly cover the top of each squash half with silver foil. Bake in a pan, with 1/3 inch of water in the bottom (to maintain moisture), at 350 degrees for 90 minutes or until the squash is soft.

Salads are a mainstay of the Eat To Live program. Dr. Fuhrman is fond of saying to make your salad the main dish. He encourages us eat two salads a day. Be careful not to use a commercial dressing, as oil is high in calories and low in nutritional value.

Russian Fig Dressing/Dip

Serves: 2
Preparation Time: 5 minutes

Ingredients:

4 tablespoons pasta sauce, no or low salt
3 tablespoons raw almond butter
2 tablespoons Dr. Fuhrman's Black Fig Vinegar

Instructions:

Mash all ingredients together with a fork to blend.

Orange Cashew Dressing/Dip

Serves: 3
Preparation Time: 2 minutes

Ingredients:

2 oranges, peeled and quartered
1/3 cup raw cashews*
2 tablespoons Dr. Fuhrman's Blood Orange Vinegar
1/2 teaspoon lemon juice (optional)

Instructions:

Blend all ingredients in a high powered blender until smooth and creamy.
Add some orange juice to thin, if necessary.

Greens and Berries Salad w/ Cashew Currant Dressing

Serves: 2
Preparation Time: 15 minutes

Ingredients:

CASHEW DRESSING (see recipe above)
1/4 cup raw cashews or 2 ounces raw cashew butter
1/3 cup soy milk
1/4 cup unsweetened applesauce
2 tablespoons dried currants or raisins

SALAD

1 head (about 6 cups) romaine lettuce
5 ounces (about 5 cups) organic baby spinach
1 12-ounce bag frozen strawberries, defrosted and sliced in half

Instructions:

To make dressing, blend cashews or cashew butter with soy milk and applesauce in a high powered blender until smooth. Add the currants and blend well.

Pile the lettuce and spinach leaves on a plate and lay the strawberries on top. Pour the juice from the strawberries over the greens.

Drizzle dressing over the greens and berries.

Broccoli Vinaigrette

Serves: 2
Preparation Time: 15 minutes

Ingredients:

1 large bunch broccoli
1/4 cup seasoned rice vinegar
1 tablespoon Dr. Fuhrman's VegiZest
2 teaspoons Dijon mustard
2 large cloves garlic, pressed or minced

Instructions:

Chop broccoli into bite-sized florets. Peel stems and slice them into ¼-inch-thick strips.

Steam florets and stems for 8 minutes, or until just tender.

While the broccoli is steaming, whisk remaining ingredients in large bowl.

Add broccoli and toss to mix.

Apple Berrynut Pudding

Serves: 12
Preparation Time: 20 minutes

Ingredients:

2 cups dried apples
1 1/2 cups unsweetened vanilla soy milk
8 fresh organic strawberries or frozen
1/2 cup raw pecans
1/2 cup raw Brazil nuts
1 cup organic baby spinach
1/4 cup unsweetened, shredded coconut
1/2 tablespoon cinnamon
1/4 teaspoon nutmeg
6 medjool dates, pitted
6 fresh organic strawberries, for garnish
unsweetened, shredded coconut, for garnish

Instructions:

Preheat oven to 300 degrees.

Soak dried apples in soy milk for at least one hour.

If using frozen strawberries, thaw and squeeze out water.

In a high-powered blender combine soaked apples, soy milk and 8 strawberries with remaining ingredients, except for strawberry and coconut garnishes, until smooth. Add a little more soy milk if needed.

Spoon into muffin cups or small oven-proof custard cups and bake for 20 minutes.

Place 1/2 strawberry on top of each pudding cup and sprinkle with coconut. Chill in refrigerator before serving.

Yummy Banana-Oat Bars

Serves: 8
Preparation Time: 10 minutes

Ingredients:

2 cups quick oats (not instant)
1/2 cup shredded coconut
1/2 cup raisins or chopped dates
1/4 cup chopped walnuts
2 large ripe bananas, mashed
1/4 cup unsweetened applesauce (optional)
1 tablespoon date sugar (optional)

Instructions:

Preheat oven to 350 degrees.

Mix ingredients together in a large bowl.

Press dough in a 9"X 9" baking pan and bake for 30 minutes.

Cool on wire rack. When cool, slice into squares or bars and serve.

Strawberry Freeze

Serves: 2
Preparation Time: 5 minutes

Ingredients:

1/3 cup vanilla soy milk
2 frozen bananas
1 cup frozen strawberries
dash vanilla extract (optional)
1 tablespoon ground flax seeds (optional)

Instructions:

Ahead of time, peel and freeze ripe bananas in a plastic bag or kitchenware. This is a good way to make sure no bananas go to waste-just freeze the ones that start to get too ripe.

Place all ingredients in a Vita-Mix or other powerful blender and blend until smooth and creamy.

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Dr. Joel Fuhrman is not keen on vitamin therapy. He believes that ideally we should be obtaining our nourishment from whole, natural foods. Nevertheless, there are times when we may require a vitamin supplement.

The term "supplement" is quite appropriate as it's purpose is not to substitute for the foods we should be eating, but rather to simply supplement what our body may be lacking.

The following product is suited to those who need to reduce their cholesterol.
Click here: LDL

Pregnant and nursing women may wish to use the following multivitamin/multimineral. - Gentle Care

For young children who are fussy eaters we recommend Pixie-Vites.

For those who wish to strengthen their immune system and fight allergies we suggest Perilla Sinus

To see our complete line of supplements click here: Shop Supplements

For additional resources for a healthier lifestyle visit Dr. Joel Fuhrman's Fitness Shop

To see our entire range of products click here: Store Home Page

The following links will take you to Dr. Fuhrman's best selling books and DVD videos

Click here to see all of Dr. Fuhrman's books: Shop Books

Eat To Live

Disease-Proof Your Child

Cholesterol Protection for Life

Eat For Health

The following link will take you to Dr. Fuhrman's best selling DVD videos

Click here: Shop Audio/Video