week 4, day 2, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: vegetable omelet

serves 2

ingredients:

1 medium onion, diced

1 bell pepper, seeded and diced

1 1/2 cups chopped shiitake mushrooms

1 cup diced fresh tomato

1/4 teaspoon dried basil

4 eggs, beaten

black pepper to taste

direction: lightly wipe a skillet with olive oil. Saute onion, pepper, mushrooms, and tomato over medium heat for 10 minutes, or until tender. Add basil and eggs. Cook over medium high heat until done, about 8 minutes, turning over with a spatula halfway through cooking. Sprinkle with black pepper, if desired.

or deluxe tofu scramble
http://www.eaturveggies.com/deluxe-scrambled-tofu/

LUNCH: mixed green salad with assorted vegetables and vinegar
tomato bisque soup

Serves: 4

• 3 cups carrot juice (3 pounds of carrots, juiced or vegetable broth)
• 1 1/2 pounds fresh tomatoes, chopped or 1 (26 ounce) BPA-free carton no-salt-added chopped tomatoes
• 1/4 cup unsalted, unsulfured dried tomatoes, chopped
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 leek, chopped
• 1 large shallot, chopped
• 3 cloves garlic, chopped
• 2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste
• 1 teaspoon dried thyme, crumbled
• 1 small bay leaf
• 1/2 cup raw cashews
• 1/4 cup chopped fresh basil
• 5 ounces organic baby spinach

In a large saucepan, add all 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 with the cashews in a food processor or high-powered blender until smooth. Return the pureed soup along with the reserved vegetables to the pot. Stir in the basil and spinach and heat until spinach is wilted.

cherries or other fresh fruit
(if extra calories are needed add seeds to salad)

DINNER:

swiss chard and sweet potato gratin
https://sites.google.com/site/hgkprintablerecipes/swiss-chard-and-sweet-potato-gratin
broccoli fra diavio
http://www.doctoroz.com/videos/dr-fuhrmans-superfood-recipes?page=2

DESSERT:  Dr fuhrman's banana oat cookies
http://www.epicurious.com/recipes/member/views/DR-FUHRMANS-BANANA-OAT-COOKIES-50169048