Dr. Fuhrman's Better Health Recipes

Dr. Fuhrman's Recipes

NUTS AND BOLTS SQUASH

Ingredients:
1/4 cup Cashews
1/4 cup Raisins
1/2 cup Dried Apricots (unsulphured)
1/4 cup Pecans
Orange Juice
Two Acorn or Butternut Squashes

Directions:
Chop apricots, cashews, and pecans as small as possible and mix with
raisins. 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 at 350 degrees for 90 minutes or until the squash is
soft. Place 1/3 inch of water in the bottom of the pan to maintain moisture.
When done can be served as is, or all mashed together.


DR. FUHRMAN'S FAMOUS ANTI-CANCER SOUP OSCO SAUCE

Ingredients:
2 tbsp Vege Base by Vogue
1 cup Raw Cashews
2 Bunches Celery
5 lb Carrots
3 Leek Stalks
6 1 bunch Zucchini Fresh kale or swiss chard
4 Medium Onions
1 cup Dried Split Peas and/lentils (or other beans)
1 Package Mushrooms (any type)
6 ounce TVP (Textured Vegetable Protein) (optional)

Directions:
Place the beans and 5 cups of water in a very large pot and start cooking
them, covered, on the lowest flame possible. Take the outer skins off the
onions and place the whole onions in the covered pot. Add zucchini, whole
and the kale (with stems removed). Cut the bottom roots off the leeks and
slice them up the side so each leaf can be thoroughly washed, because leeks
have lots of dirt hidden inside. Throw away the last inch at the green top.
Then place the entire leek (leaves uncut) into the pot. Juice the carrots
and celery in a juice extractor. Add the juice to the pot. While the soup is
simmering, chop up the mushrooms (if desired). By the time you get to this
stage, the zucchini, and onions should be soft. This next step only works if
you have a Vita-Mix, a powerful blender, or a food processor. Ladle some of
the liquid from the pot into the machine. Use tongs to remove the soft
onions, zucchini, and leeks, leaving the beans in the bottom of the pot. In
a few separate batches, completely blend together the onions, zucchini, and
leeks. Add more soup liquid and the cashews to the mixture, and blend in.
Return the blended, creamy mix back to the pot. Add the TVP and the
mushrooms, simmer for another 20 minutes.


SPINACH STRAWBERRY SALAD WITH CASHEW CURRENT DRESSING

Ingredients:
1 bag Baby Spinach
3 ounce Romaine Lettuce
12 ounce Frozen Strawberries
2 ounce Raw Cashews or Raw Cashew Butter
1/4 cup Unsweetened Soy Milk
1/4 cup Unsweetened Apple Sauce
12 Cashews
Handful of Dried Currents or Raisins

Directions:
Blend cashews with soy milk and apple sauce to make the dressing or use raw
cashew butter and mix until smooth. Pile the lettuce and spinach leaves on a
plate and lay the defrosted frozen strawberries on top. Pour the juice from
the strawberries over the greens too. Add the currents to the dressing and
dribble over the greens and berries.


CHINESE APRICOT STIR FRY

Ingredients:
2 Blocks of Extra Firm Tofu, cubed into bite sized pieces
1 Packages of Frozen Mixed Vegetables
1 Package of Mixed Chinese Vegetables
4 tsp Apricot Preserve (100% fruit, no sugar added)
1 tsp Garlic Powder
4 tbsp Cooking Wine
6 tbsp Water
1 tsp Braggs' Liquid Aminos
1/2 tsp Chinese Seasoning, salt free

Directions:
Adding 2 tbsp. of water in a pan and add the tofu. Put on a medium heat and
once the pan is hot, lower the heat. 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 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.


BEAN BURGERS

Ingredients:
1/4 cup Sunflower Seeds
2 cup Red or Pink Canned Beans (unsalted)
1/2 cup Minced Onion
1/2 tsp Chili Powder
2 tbsp Ketchup
1 tbsp Wheat Germ or Oatmeal

Directions:
Chop the sunflower seeds in a food processor or hand chopper and mash the
beans with a potato masher or food processor and mix. Mix in the remaining
ingredients and form the patties. Bake at 350°F for 20-25 minutes. Remove
from the oven and let cool until you can pick up each patty and compress it
firmly in your hands to reform the burger. Then cook for another 15 minutes
on each side. Serve on half a whole grain roll with red onion and ketchup.

Ingredients: Orange Sesame Dressing
4 tbsp Unhulled Sesame Seeds
2 oz. Raw Cashew Nuts
2 Navel Oranges, peeled
2 tbsp Rice Vinegar or blood orange vinegar
1 Cup unsweetened mandarin orange slices
1 Squeeze of lemon

Directions:
Toast the sesame seeds in a dry skillet for 3 minutes, shaking the pan
frequently. In a blender or Vita-Mix, combine half of the sesame seeds, the
cashews, oranges, vinegar and lemon and blend until smooth and creamy. Add
the diced oranges or mandarin orange slices to the salad and mix in the
blended dressing. Sprinkle the remaining sesame seeds on top. This tastes
great on a spinach and mushroom salad with thinly sliced red onions, or
lettuce, tomato, and cucumber salad.


FROZEN BANANA FLUFF OR STRAWBERRY FREEZE

Ingredients:
1 Banana per person
1/4 cup Vanilla Soy Milk
Dash Vanilla Extract (optional)

Directions:
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 the soy milk in the food processor, with the S blade in
place. Turn the machine on and drop in small slices of frozen banana, one by
one. (Flax seeds may be sprinkled on top) Same recipe can be made with other
frozen fruit. Try one cup of organic frozen strawberries and 1/2 a banana
per person.



QUICK AND EASY BANANA/OAT BARS

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

Directions:
Preheat oven to 350 degrees. Mix ingredients together in a large bowl. Press
dough in a 9"X9" baking pan. Bake for 30 minutes. Cool on wire rack. When
cool, slice into squares or bars and serve. Add the applesauce you'd like a
moister version .