week 4, day 7, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Quick Banana Berry Breakfast to go
http://www.doctoroz.com/videos/dr-fuhrmans-quick-banana-oat-breakfast-go
100% fruit juice

LUNCH:

bean enchiladas with fresh tomato salsa
http://www.doctoroz.com/videos/bean-enchiladas
salsa
http://www.pinterest.com/pin/252201647853768856/
papaya or other fresh fruit
(if extra calories are needed add an avocado)



DINNER: steamed artichoke dipped in cashew caesar dressing
http://www.doctoroz.com/videos/dr-fuhrmans-cashew-dressing

vegetable tagine
http://www.sharecare.com/health/healthy-foods-cooking/how-make-middle-eastern-stew
brown rice

DESSERT: healthy chocolate cake
http://vegnews.com/articles/page.do?pageId=3911&catId=11

week 4, day 6, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Phyto Blast Breakfast Bowl
http://www.pinterest.com/pin/86483255316775023/
the bottom of the page
(if extra calories are needed add banana cashew wrap)

LUNCH: mixed greens, spinach, assorted vegetables, black bean salad with Zesty avocado dressing
http://www.ziplist.com/recipes/723307-Zesty_Avocado_Dressing_Dip
mango and other fresh fruit

DINNER: fresh beet hummus with raw vegetables
http://www.sharecare.com/health/diet-nutrition/whats-recipe-hummus

Mediterranean fish stew http://www.sharecare.com/health/healthy-recipes-healthy-meals/how-make-fish-stew or Spaghetti Squash Primavera http://www.drfuhrman.com/library/SpecialMenu.aspx/OctoberMenu#2

Herbed Barley Lentils with steamed broccoli

http://www.sharecare.com/health/healthy-recipes-healthy-meals/whats-healthy-recipe-barley

DESSERT: (if extra calories are needed add a select dessert)

Castor Oil Pack Therapy

We heard about Castor Oil packs thru the Hay House Summit in early January.

Our son has loved them. He will lay with the pack on his stomach for the entire 45 minutes. It relaxes him and seems to assist with his digestive issues.
I love it to help with digestive issues and lower back pain.
This link has the easy directions for castor oil therapy.
http://altmedicine.about.com/cs/dietarytherapy/a/CastorOilPack.htm

week 4, day 5, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: special oatmeal
http://healthhappy.com/recipe/dr-fuhrmans-special-oatmeal

LUNCH: endive spears with black bean hummus
http://www.blenderbabes.com/lifestyle-diet/dairy-free/dr-fuhrman-black-bean-hummus/
leftover quick and creamy vegetable bean soup
pineapple or other fresh fruit

DINNER: thanksgiving non-meat loaf

Again we will be eating the Raw Mushroom nutloaf
http://www.drfuhrman.com/library/SpecialMenu.aspx/NovemberMenu#4
cauliflower spinach mashed "potatoes”
http://www.drfuhrman.com/library/SpecialMenu.aspx/December07Menu#3
steamed green beans

DESSERT: Dr Fuhrman Banana Nut Cookies
http://www.diseaseproof.com/archives/recipes-cookies-and-pie-oh-my.html
This recipe is towards the bottom of the page

week 3 results

We are seeking to optimize our bodies and health, for me that means losing ~ five pounds and clearing my skin. For our son, he needs to gain weight, reducing even more the apnea and cyanosis episodes, and any skill improvements would be icing. From past experience we know that grains/starches and animal products daily or even more than a couple of times a week are not good for him, nor are a lot of kidney shaped beans. Soy is also not his friend.

For exercise we use this 7-minute workout (total of 9 minutes) from  http://www.youtube.com/watch?feature=player_embedded&v=ECxYJcnvyMw

Here are our week 3 results after following Fuhrman's meal plan:

•  my waist remained the same as last week and i did lose an additional 1 pounds. I feel wonderful and energetic. Cravings are gone.
• He gained an an additional pound and his waist remained the same as last week. He is continuing to be more interested in helping around the house with laundry, dishes, even dusting. He spent time with an old friend and she couldn't believe how attentive he is, the eye contact, and his attention span.

I am encouraged for both of us. We would love to know how you are doing as well.

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

BREAKFAST: antioxidant rich smoothie
https://www.vitamix.com/Be-Inspired/Vegan/Dr-Fuhrman-Visits-Vitamix
(for those who need extra calories add dried apricot or figs)

LUNCH: romaine and spinach salad with Cashew Caesar dressing
http://www.doctoroz.com/videos/dr-fuhrmans-cashew-dressing

roasted vegetable pizza
http://www.doctoroz.com/videos/easy-vegetable-pizza
melon or other fresh fruit






DINNER: spinach stuffed mushrooms
http://fatfreevegan.com/blog/2010/02/24/florentine-stuffed-mushrooms/

We made the pesto stuffed mushrooms instead using this recipe









quick and creamy vegetable bean soup
http://www.tastebook.com/recipes/3156026-Quick-and-Creamy-Vegetable-Bean-Soup
The book states 4 cups of vegetable broth not tomato soup, but either will work
(for those who need extra calories add sweet potato)

week 4, day 3, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: mixed berries topped with Berry “Yogurt”
http://www.healthscience.org/index.php?option=com_zoo&task=item&item_id=15&Itemid=294
(if extra calories are needed add orange goji bars)
http://www.ziplist.com/recipes/770563-Orange_Goji_Bars

LUNCH: quinoa bean salad on a bed of mixed greens (select your bean of choice)
http://www.carrieonvegan.com/2011/12/06/get-your-veggies-quinoa-salad/
grapes or other fresh fruit

DINNER: pistachio crusted tempeh with balsamic and shiitake mushrooms

 We used arrowroot starch instead of cornstarch. We used black bean tempeh (Smiling Hara brand from Ashville, NC. Here is their link http://www.smilingharatempeh.com/) instead of soy.








We also used the marinade and crust for a chicken breast for the hubby. He doesn't like mushrooms, so his had no mushrooms. We served his on brown rice with a side of steamed broccoli.
http://www.bigoven.com/recipe/563153/pistachio-crusted-tempeh-with-balsamic-marinade-and-shiitake-mushrooms
lemon zest spinach
We used kale instead of spinach because it is available in the garden.
http://www.diseaseproof.com/archives/2007/06/articles/recipes/

DESSERT: Jenna's Peach Freeze
http://www.diseaseproof.com/archives/recipes-summertime-picnic.html

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

week 4, day 1, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: oatmeal with fruit compote
http://www.diseaseproof.com/archives/2008/06/articles/recipes/
100% fruit juice

LUNCH:

black bean lettuce bundles
We used this on the raw onion bread and a bed of spring mix.
http://www.tastebook.com/recipes/3258515-Dr-Fuhrman-s-Black-Bean-Lettuce-Bundles
dijon vinaigrette asparagus
We used broccoli instead of asparagus because it was easily available. The sauce is amazing!!! It would make a great raw vegetable salad sauce.
http://www.sharecare.com/health/healthy-recipes-healthy-meals/whats-healthy-recipe-asparagus
pear or other fresh fruit
(if need extra calories add sprouted grain bread)

DINNER:

raw veggies with Grandma Tillie's Eggplant dip
http://www.food.com/recipe/grandma-tillies-eggplant-dip-223168
(Dr Fuhrman adds a 1/4 cup of dried currants) We did not add any currants.
tomato bisque soup
The hubby tasted this soup and LOVED it!!! He had two bowls!!! This is our favorite soup!
https://foodfolio.net/recipes/27357/tomato-bisque/

DESSERT: (if need extra calories add banana walnut ice cream)
http://www.doctoroz.com/videos/dr-joel-fuhrmans-apple-carrot-beet-pie-banana-walnut-ice-cream

Dr Joel Fuhrman's level 2 week 4 menu

Week 4 day	breakfast	lunch	dinner	dessert
Day 1	oatmeal with fruit compote	black bean lettuce bundles	raw veggies with Grandma Tillie's Eggplant dip	banana walnut ice cream*
	100% fruit juice	dijon vinaigrette asparagus	tomato bisque soup
		pear or other fresh fruit
		sprouted grain bread*
Day 2	vegetable omelet	mixed green salad with assorted vegetables and vinegar	swiss chard and sweet potato gratin
	or deluxe tofu scramble	tomato bisque soup	broccoli fra diavio
		cherries or other fresh fruit	Dr fuhrman's banana oat cookies
		add seeds to salad*
Day 3	mixed berries topped with Berry “Yogurt”	quinoa bean salad on a bed of mixed greens	pistachio crusted tempeh with balsamic and shitake mushrooms	Jenna's Peach Freeze
	orange goji bars*	grapes or other fresh fruit	lemon zest spinache
Day 4	antioxidant rich smoothie	romaine and spinach salad with Cashew Casear dressing	spinach stuffed mushrooms
	dried apricot or figs*	roasted vegetable pizza	quick and creamy vegetable bean soup
		melon or other fresh fruit	sweet potato*
Day 5	special oatmeal	endive spears with black bean hummus	thanksgiving non-meat loaf	Dr Fuhrman Banana Nut Cookies
		quick and creamy vegetable bean soup	cauliflower spinach mashed potatoes”
		pineapple or other fresh fruit	steamed green beans
Day 6	Phyto Blast Breakfast Bowl	mixed greens, spinach, assorted vegetables,	fresh beet hummus with raw vegetables	select dessert*
	banana cashew wrap*	black bean salad with Zesty avocado dressing	mediterranean fish stew
		mango and other fresh fruit	or
			Spaghetti Squash Primavera
			Herbed Barley Lentils with steamed broccoli
Day 7	Quick Banana Berry Breakfast to go	bean enchiladas with fresh tomato salsa	steamed artichoke dipped in cashew caesar dressing	healthy chocolate cake
	100% fruit juice	papaya or other fresh fruit	vegetable tagine
		avocado*	brown rice

* for added calories

week 3, day 7, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: quinoa breakfast
http://t2coaching.com/health/recipes/dr-fuhrmans-quinoa-breakfast-pudding/

LUNCH: super slaw

serves 3

slaw: 2 cups shredded apples

1 cup shredded raw cabbage

1 cup shredded raw beets

1 cup shredded raw carrots

1/2 cup raisins

Dressing: 1/2 cup soft tofu

1/4 cup unsweetened nut milk

2 tablespoon flavored vinegar

3 pitted dates

2 teaspoons lemon juice

1/4 cup chopped lightly toasted pecans/walnuts (300 degrees for 3 minutes)

directions:

combine slaw ingredients blend dressing ingredients and toss with slaw. Top with nuts.

pita stuffed with seasoned greens

serves 1

5-6 large leaves (kale,Swiss chard, mustard greens with tough stems removed)

1 teaspoon lemon juice

1100% whole grain pita

dash garlic powder

mustard

directions: steam greens until tender (10 minutes) sprinkle with lemon juice and garlic powder.

orange or other fresh fruit

DINNER: romaine salad with tomato with choice of Eat for Your Health dressings

Asian Vegetable stir fry with small pieces of chicken or shrimp
http://www.doctoroz.com/videos/asian-vegetable-stir-fry

DESSERT: fresh strawberries
(if extra calories are needed chocolate dip with strawberries)
http://trainerisa.com/cashew-chocolate-dip-a-healthy-chocolate-dip/

NC regulations/law on Nutritional counseling

Listening to "Nutrition Licensing Laws Update with Judy Stone" and thought i would pass on slides on NC laws. The bottom line is it is illegal unless one is a registered dietitian, with a penalty up to 45 days in jail for each client and each session plus a fine. NC is the most restrictive state in the nation.

Here is NC's law and information
http://www.nutritionadvocacy.org/north-carolina

Here are copies of  slides concerning NC.

week 3, day 6, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: garden eggs and tofu salsa
http://www.sharecare.com/health/healthy-recipes-healthy-meals/whats-healthy-recipe-scrambled-eggs
if vegan Deluxe tofu scramble
http://www.eaturveggies.com/deluxe-scrambled-tofu/

LUNCH: Triple Treat Cabbage salad
http://www.diseaseproof.com/archives/recipes-cabbagefull-eats.html
leftover Creamy Zucchini Soup with Spinach and Corn
apple or other fresh fruit
(if need extra calories add nut butter)

DINNER: No Pasta Vegetable Lasagna
http://seehinzsight.blogspot.com/2012/02/lasagna-modified.html
(if need extra calories add pinenuts to the lasagna)

We ate Living Lasagna that we had made at Christmas and froze. We placed it in the dehydrator all day to thaw and heat. IT was even more amazing then at Christmas. The recipe and photos can be seen here http://heal-thy-self-cb.blogspot.com/2013/12/christmas-menu.html

DESSERT: Poached Pears with Raspberry Sauce
http://www.sharecare.com/health/healthy-recipes-healthy-meals/whats-recipe-poached-pears

FullyRaw Minestrone Soup! by Kristina

Since i am a visual person and need the recipe written instead of auditory here is the recipe. It is from Kristina's yotuube video at
http://www.youtube.com/watch?v=aNWMxbg1ZNU&feature=youtu.be

Ingredients:
juice 1 red pepper and 10-15 ripe tomatoes (also juice celery if desire a saltier taste), strain it a few times
1-2 zucchini diced or spiralized as noodles
1 cup sliced/diced carrots
1/2 cup chopped mushrooms
1 cup fresh baby spinach (chopped or whole
1/2 cup leeks or green onions, diced
1 cup of chopped celery
1 cup of sliced cherry tomatoes
1/2 cup chopped cilantro
1/2 cup chopped Italian Leaf parsley
a few leaves of sage and a few sprigs of oregano and thyme
if desire a kick add a pinch of cayenne pepper
one large soup bowl

Put diced vegetables to juiced tomato/pepper base. For stronger flavor allow it to sit longer.

week 3, day 5, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: chocolate cherry smoothie
http://www.diseaseproof.com/archives/recipes-smoothie-moves.html

LUNCH: portobella wraps with watercress salsa

serves 2

4 portobella mushroom caps cut into strips

1 bunch watercress, remove tough stems, remaining chopped

1/4 cup red onion

1 clove garlic, minced

1 tablespoon balsamic vinegar

1 tablespoon lime juice

1 ripe avocado, peeled, pitted, diced

4 cups chopped romaine or mixed baby greens

2 100% whole grain tortillas

Directions: heat 2 tablespoons of water in a skillet and saute mushrooms until tender/

Combine watercress, onion, garlic, vinegar, lime juice. Then fold in diced avocado.

Top each tortilla with lettuce, cooked mushrooms and watercress salsa. Roll

berries or other fresh fruit

DINNER: romaine salad with red pepper with banana walnut dressing
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=368773

creamy zucchini soup with spinach and corn
We did not add the corn to this soup.
http://www.healthygirlskitchen.com/p/healthy-recipes.html?recipe_id=6030608

DESSERT: (for those who need extra calories wild apple crunch)
http://healthpeak.com/wild-apple-crunch-recipe/

week 2 results

We are seeking to optimize our bodies and health, for me that means losing ~ five pounds and clearing my skin. For our son, he needs to gain weight, reducing even more the apnea and cyanosis episodes, and any skill improvements would be icing. From past experience we know that grains/starches and animal products daily or even more than a couple of times a week are not good for him, nor are a lot of kidney shaped beans. Soy is also not his friend.

For exercise we use this 7-minute workout (total of 9 minutes) from  http://www.youtube.com/watch?feature=player_embedded&v=ECxYJcnvyMw

Here are our week 2 results after following Fuhrman's meal plan:

•  i lost an additional 0.5 inch at my waist and an additional 1 pounds. I feel wonderful, energetic, and my face looks really good, the "dairy" rash is  gone. Cravings are gone.
• He gained an an additional 2 pound and his waist increased an an additional 0.5 inches. He is more interested in helping around the house. He has put away some of his laundry. He is putting his silverware in the dishwasher without prompting. He is wanting to assist with dishwashing. When he went to dance Saturday he was more interactive and expressed more anticipation of the sequence of events/routine. He has also grown taller this week.

I am encouraged for both of us. We would love to know how you are doing as well.

week 3, day 4, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Special Oatmeal
http://healthhappy.com/recipe/dr-fuhrmans-special-oatmeal
(for those who need extra calories 100% fruit juice)

LUNCH: Salad with mixed greens, assorted vegetables, beans and Dijon Pistachio Dressing
Dijon Pistachio Dressing /Dip

A no-oil salad dressing from http://www.drfuhrman.com/ Thank you to the kind people over at Dr. Fuhrman for letting me publish this recipe!

1 1/3 cups water

1 cup raw pistachio nuts, unsalted

4 tablespoons lemon juice

2 tablespoons ground flax seeds

4 teaspoons Dr. Fuhrman's VegiZest or Mrs. Dash seasoning

2 teaspoons Dijon mustard

1 teaspoon Bragg Liquid Aminos or low sodium soy sauce

1/2 teaspoon garlic powder

4 deglet noor dates or 2 or 3 medjool dates 

Blend all ingredients in a high powered blender or food processor until smooth and creamy.

watermelon or other fresh fruit

DINNER: raw veggies
Fresh Tomato Salsa
http://www.pinterest.com/pin/252201647853768856/

Bean Enchiladas
http://www.doctoroz.com/videos/bean-enchiladas
(for those who need extra calories Simple Guacamole http://www.tastebook.com/recipes/3258527-Dr-Fuhrman-s-Simple-Guacamole)


DESSERT: Strawberry Pineapple Sorbet
http://www.doctoroz.com/videos/dr-fuhrmans-superfood-recipes

week 3, day 3, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Antioxidant Rich Smoothie
https://www.vitamix.com/Be-Inspired/Vegan/Dr-Fuhrman-Visits-Vitamix

LUNCH: Spinach and Garbanzo Bean salad with Lemon Fig Dressing
(for those needing extra calories add dried fruit to the salad)
grapes or other fresh fruit

DINNER:

Apple Cinnamon Butternut Squash soup
http://vegnews.com/articles/page.do?pageId=3905&catId=11
again we use vegetable broth instead of the nut milks



Quick Vegetable Bean Medley
http://caloriecount.about.com/joel-fuhrmans-quick-vegetable-bean-recipe-r929700
(for those needing extra calories add rice)

week 3, day 2, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Pomegranate Muesli
http://www.nutridude.com/2012/10/vegan-mofo-pomegranate-muesli.html

LUNCH:

red pepper and carrot slices with Spicy Bean Dip
http://www.diseaseproof.com/archives/recipes-dip-into-these.html
leftover Dr Fuhrman's Anti-cancer soup
apple or other piece of fresh fruit
(for those who need extra calories add nut butter with the apple)

DINNER:

Artichoke Lentil Loaf
http://www.recipebinder.co.uk/recipe.aspx?rid=45389

Mushroom Stroganoff
http://allthingsgraceful.com/vegan-mushroom-stroganoff/
steam asparagus

week 3, day 1, level 2, Dr Joel Fuhrman's recipes

BREAKFAST:  Banana Cashew Lettuce Wrap
http://www.food.com/recipe/lettuce-banana-and-cashew-wrap-452671

LUNCH: Greek chickpea salad
http://www.diseaseproof.com/archives/recipes-worldly-vegetarian-creations.html (the bottom of the page)
melon or other fresh fruit

DINNER: mixed greens salad with Blueberry Pomegranate Dressing
http://www.epicurious.com/recipes/member/views/BLUEBERRY-POMEGRANATE-DRESSING-50168756
(we used balsamic vinegar)

Dr. Fuhrman's Famous Anti-cancer soup
http://www.food.com/recipe/dr-fuhrman-rsquo-s-famous-anti-cancer-soup-updated-452149
(for those needing extra calories add dried raisins, blueberries, walnuts to salad)

DESSERT:  Red Velvet Sorbet
http://tastyplanner.com/recipes/red-velvet-sorbet

Dr Joel Fuhrman's level 2 week 3 menu

Week 3	breakfast	lunch	dinner	dessert
Day 1	banana cashew lettuce wrap	Greek chickpea salad	mixed green salad with blueberry pomegranate dressing	Red Velvet Sorbet
		melon/fresh fruit	Dr Fuhrman's Famous Anti-cancer soup
			dried raisins, blueberries walnuts to salad*
Day 2	pomegranate muesli	red pepper and carrot slices with spicy bean dip	artichoke lentil loaf
		Dr Fuhrman's Anti-cancer soup blended	mushroom stroganoff
		apple or fresh fruit	steamed asparagus
		nut butter*
Day 3	antioxidant rich smoothie	spinach and garbanzo bean salad with Lemon Fig dressing	apple cinnamon butternut squash coup
		grapes or other fresh fruit	quick vegetable bean medley
		dried fruit added to salad*	brown rice*
Day 4	special oatmeal	salad with mixed greens, assorted vegetables, beans	raw veggies	strawberry pineapple sorbet
	100% fruit juice*	and Dijon Pistachio dressing	fresh tomato salsa
		watermelon or other fresh fruit	bean enchiladas
			simple gucamole*
Day 5	chocolate cherry smoothie	portobella wraps with watercress salsa	romaine salad with red pepper with banana walnut dressing	wild apple crunch*
		berries or other fresh fruit	creamy zucchini soup
Day 6	garden eggs and tofu salsa	triple treat cabbage salad	no pasta vegetable lasagna	poached pears with raspberry sauce
	or	creamy zucchini soup	top lasagna with pinenuts*
	deluxe tofu scramble	apple with nutbutter*
Day 7	quinoa breakfast	super slaw	romaine salad with tomato with choice of Eat for Your Health dressings
		orange or other fresh fruit	Asian Vegetable stir fry with small piees of chicken or shrimp	chocolate dip with strawberries*
		pita stuffed with seasoned greens	fresh strawberries

* for added calories

week 2, day 7, level 2, Dr Joel Fuhrman's recipes

BREAKFAST:  Vegetable Omelet

serves 2

1 medium onion diced

1 medium red pepper

1.5 cups chopped shiitake mushrooms

1 cup diced fresh tomato

1/4 tsp dried basil

4 eggs beaten

black pepper to taste

directions: lightly wipe the skillet with olive oil, saute vegetables until tender, add basil and eggs cooking over medium heat. Turn with spatula halfway through. Sprinkle with pepper if desired

vegan option Quinoa Breakfast

serves 4

1 cup quinoa rinsed well

2 cups water

1 cup nut milk

1/4 cup chopped prunes

1/4 cup frozen wild blueberries

1.4 cup chopped dried apricots

1/4 cup raisins

1/4 cup chopped dates

1/2 teaspoon cinnamon

1/4 teaspoon ground coriander

1/4 cup chopped Brazil nuts

directions simmer quinoa in water for 10 minutes. When the water is absorbed add the remaining ingredients, simmering another 10 minutes until the nut milk is absorbed.

100% fruit juice

LUNCH:

Black Bean Mango Salad (we love this recipe and don't add the corn)
http://beth-vegging-out.blogspot.com/2012/05/black-bean-mango-salad-ingredients-1.html
(for those needing extra calories top with pumpkin seeds)





DINNER: raw veggies with Tasty Hummus
http://www.food.com/recipe/dr-fuhrmans-tasty-hummus-223127
Vegetable Shepherd's Pie
For this recipe instead of tofu, corn starch, water, Vegi-Zest, and carrot juice, we used a 1 cup of red lentils and 2 cups of vegetable broth. We added a 1/2 cup each of carrots and celery.  We like including as many anti-inflammatory foods as we can.
http://www.clevelandclinicwellness.com/DailyDose/archive/2011/05/29/Vegetable-Shepherds-Pie-Recipe.aspx

DESSERT:  (for those needing extra calories Blueberry Banana Cobbler)
http://michellestrying.blogspot.com/2012/08/i-started-dr.html

week 2, day 6, level 2, Joel Fuhrman's recipes

BREAKFAST: Antioxidant-Rich Bars
http://lavistacsa.org/recipe/antioxidant-rich-breakfast-bars
(for those who need added calories add nut milk)

LUNCH:

Roasted Vegetable Pizza
http://www.doctoroz.com/videos/easy-vegetable-pizza
orange or other fresh fruit






DINNER: spinach salad with Ginger Almond Dressing http://www.diseaseproof.com/archives/recipes-therere-dates-in-my-salad-dressing.html

Creole Chicken with Spinach. This was delicious or i was just craving meat. Instead of the chili paste we used cayenne. It was spicy but so good.
http://thefruitloop.com.au/creole-chicken-with-spinach/

vegan option Thai Vegetable Curry. Our son loved this dish. We made it for two and he ate it all.
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1202107

DESSERT: (for those who need added calories Bluevado Pie)
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=678811

week 2, day 5, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Quick Banana Breakfast to Go http://www.doctoroz.com/videos/dr-fuhrmans-quick-banana-oat-breakfast-go

LUNCH:

Italian Stuffer serves 2

2 cups shredded lettuce

1/4 cup chopped parsley

1/4 cup chopped unsulfured dried tomatoes soaked until soft

1/2 cup finely ground walnuts

1 teaspoon italian seasoning

1.5 tablespoons tomato paste

pinch garlic powder

2 100% whole grain pitas or wraps

directions: in a bowl combine all ingredients except pitas. Serve in pitas. If desired 1-2 ounces of oven baked chicken can be added

We served this on Raw Onion Bread instead of the whole grain pita.
cherries or other fresh fruit

DINNER: romaine and mixed greens salad with assorted vegetables and Russian Fig Dressing  http://howardsrecipes.blogspot.com/2009/02/russian-fig-dressing.html

No meat balls and pasta sauce http://thefruitloop.com.au/no-meat-balls/
baked spaghetti squash

Garlicky Zucchini (serves 4)

6 cups sliced zucchini

3 cloves garlic sliced

2 tablespoons water

1/4 teaspoon black pepper

1 tablespoon pine nuts

saute zucchini and garlic in water until tender. Add pepper, then top with pine nuts when served

(We used the water from the soaking sundried tomatoes in this recipe)

DESSERT: (for those who need added calories Chocolate Cherry Sorbet)

serves 2

1/2 cup vanilla flavored nut milk

1 tablespoon cocoa powder

4 pitted dates

1.5 cups frozen dark sweet cherries

Directions: Blend all ingredients in a food processor or high speed blender until smooth

week 1 results

We are seeking to optimize our bodies and health, for me that means losing five pounds and clearing my skin. For our son, he needs to gain weight, reducing even more the apnea and cyanosis episodes, and any skill improvements would be icing. From past experience we know that grains/starches and animal products daily or even more than a couple of times a week are not good for him, nor are a lot of kidney shaped beans. Soy is also not his friend.

Here are our week 1 results after following Fuhrman's meal plan:

•  i lost an inch at my waist and 2 pounds. We didn't even follow day 6, due to the raw potluck and zpizza for dinner. I feel wonderful, energetic, and my face looks really good, the "dairy" rash is almost gone. Cravings are diminishing, especially for fried foods. 
• our son is jabbering/talking more, no apnea and cyanosis episodes (with the exception of day 6 after eating the zpizza and after the egg on day 7. We aren't sure if it was residual from the grain in the pizza or the animal protein). He gained a pound and his waist increased an 1.5 inches. He is taking alternating steps going down the stairs without tactile or verbal prompting.

I am encouraged for both of us. We would love to know how you are doing as well.

January 2014 Raw Potluck

So thankful with a raw potluck, nothing needs to be cooked, since the power was lost due to high winds. We were so busy checking the house, chickens, cars.... we didn't take any pictures.
We were blessed with a mushroom based chili, a Mexican salad, veggies, and a hazelnut tort. The most important blessing is everyone  made it home safely.

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

BREAKFAST: Blended Mango Salad http://www.bigoven.com/recipe/353640/blended-mango-salad-dr-fuhrman
(For added calories add Banana Cashew Lettuce Wrap http://www.food.com/recipe/lettuce-banana-and-cashew-wrap-452671 )

LUNCH: Black Forest Cream of Mushroom Soup leftovers
berries or other fresh fruit
 (For added calories add dried apricots or figs)

DINNER: http://www.diseaseproof.com/archives/recipes-relax-have-a-salad.html

Walnut Pear Green Salad
Turkey Vegetable Meatloaf http://savvyfoodies.blogspot.com/2012/07/gettin-back-on-horse.html
(vegan option garden stuffed vegetables http://www.epicurious.com/recipes/member/views/GARDEN-STUFFED-VEGETABLES-50169055 )
We used our raw mushroom loaf recipe. The link is
http://heal-thy-self-cb.blogspot.com/2013/10/raw-mushroom-nut-loaf.html

We served it with No Cream of Mushroom Soup as a gravy. The link is
http://heal-thy-self-cb.blogspot.com/2013/10/a-few-of-our-favorite-soup-recipes.html
California Creamed Kale http://www.diseaseproof.com/archives/recipes-to-kale-with-you.html
this is another one we use vegetable broth instead of the nut milk

week 2, day 3, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Tropical Fruit Salad with ground hemp or chia seeds http://www.diseaseproof.com/archives/recipes-fantastic-fruit-salads.html

LUNCH:

Herbed White Bean Hummus on whole grain pita with romaine, tomato and shredded carrots
http://www.doctoroz.com/videos/herbed-white-bean-hummus
watermelon or other fresh fruit
(for those who need added calories add a sliced avocado)




DINNER: mixed greens salad with chopped red onion and the Tofu Ranch Dressing  http://www.examiner.com/article/tofu-ranch-dressing

Black Forest Cream of Mushroom Soup (this soup is delicious. We used kale instead of spinach because it was available in the garden. We used vegetable broth instead of carrot juice and water because we had it. We also only made half the recipe)  https://foodfolio.net/recipes/28689/fuhrman-black-forest-cream-of-mushroom-soup/
(for those who need added calories add sweet potato fries)

DESSERT: Very Berry Sorbet serves 3

1/2 package frozen peaches

1/2 package frozen mixed berries

1 cup nut milk

1 banana

Directions: blend all ingredients in a high speed blender

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

BREAKFAST: Cinnamon Fruit Oatmeal http://www.diseaseproof.com/archives/recipes-super-healthy-oatmeals.html
100% fruit juice

LUNCH: edamame with no salt
Easy Bean and Vegetable Chili leftovers
kiwi or other fresh fruit

DINNER: mixed greens with shredded cabbage and the Almond Balsamic Vinaigrette https://sites.google.com/site/hgkprintablerecipes/dr-fuhrman-s-almond-balsamic-vinaigarette
Eggplant Roll Ups http://www.doctoroz.com/videos/eggplant-roll-ups
These are really good!!!
steamed broccoli



DESSERT: http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5516539

Apple Surprise (we didn't cook this or add the water so it was similar to a fruit salad. we used ground flax meal instead of seeds. It was very tasty)
(for those needing added calories serve with Frozen Banana Fluff  http://www.bellaonline.com/articles/art32479.asp )

week 2, day 1, level 2, Dr Joel Fuhrman's recipes

BREAKFAST: Chocolate Smoothie  http://www.fseeley.com/BASICRECIPESDrFuhrmanPhase4.pdf page 2
(for those who need more calories add a banana and nut butter)

LUNCH: Citrus Salad with Orange Peanut Dressing http://www.wholefoodsmarket.com/recipe/orange-peanut-dressing

Citrus Salad (serves 4)

15 ounces (10 cups) baby lettuce

1 ripe avocado, peeled, pitted, sliced

1 orange, peeled and slices

1/2 small sweet onion, thinly sliced

1 tablespoon unhulled sesame seeds, lightly toasted

DINNER: raw vegetables with Simple Guacamole  http://www.tastebook.com/recipes/3258527-Dr-Fuhrman-s-Simple-Guacamole?full_recipe=true

Easy Three Bean Vegetable Chili  http://www.doctoroz.com/videos/easy-three-bean-vegetable-chili
quinoa
We didn't use tofu or corn, but did add mushrooms, and only half the amount of beans in the chili. For my hubby, we used the other half of the beans, no broccoli, cauliflower, nor mushrooms,  and did add chorizo sausage. We will not serve it with quinoa but with sweet potatoes. We prepared this in the crockpot.
(for those who need more calories add a sweet potato)

Raw Hemp Sun Burgers from Ani's Raw Food Essentials

The Raw Hemp Sun Burgers from Ani's Raw Food Essentials (page 199) are our favorite raw burgers.

Ingredients:

1 cup chopped celery
1/2 cup chopped onion
1 cup seeded, chopped red bell pepper
1/2 teaspoon salt (we use Himalayan)
2 teaspoons dried oregano
1 cup ground sunflower seeds (use a coffee mill to grind them)
1/2 cup ground flax seeds
1/4 cup hemp seeds
1/2 cup filtered water

directions: we place them in our food processor and pulse. The directions state mix in a bowl adding the water last.
These make 4 LARGE patties
Dehydrate them  at 105 for 3-6 hours
serve warm on your favorite bun (we use the raw onion bread and with a dab of kombucha mustard) with lettuce, tomato... as a usual burger.
They freeze well and last 4 days in the refrigerator.

Dr Joel Fuhrman's level 2 week 2 menu

	breakfast	lunch	dinner	dessert
Day 1	chocolate smoothie	citrus salad	Raw vegetables with simple Guacamole
	add cashews and banana*	Orange Peanut Dressing	Easy three bean chili
			add sweet potato*
			quinoa
Day 2	Cinnamon Fruit Oatmeal	easy bean vegetable chili	mixed greens/cabbage and Almond Balsamic Vinaigrette	apple surprise*
	100% fruit juice	kiwi		Frozen banana Fluff*
		edamame	eggplant roll ups
			Spinach & brussel sprouts delight
Day 3	tropical fruit salad w/ground hemp/chia	herbed white bean hummus	black forest cream mushroom soup	very berry sorbet
		salad w/ dressing	salad w/ Tofu ranch dressing
		avocado*	sweet potato fries*
		fresh fruit
Day 4	blended mango salad	black forest cream mushroom soup	walnut pear salad
	banana cashew lettuce wrap*	salad w/ dressing	garden stuffed vegetables
		berries	california creamed kale
		apricots/figs*	turkey meatloaf
Day 5	quick banana breakfast to go	italian stuffer	salad w/ Russian Fig dressing	chocolate cherry sorbet*
		fruit/cherries	spaghetti squash
			garlicky zucchini
			No-meat balls w. pasta
Day 6	antioxidant rich bars	roasted vegetable pizza	salad w/ dressing	bluevado pie*
	nut milk*	oranges	thai vegetable curry or
			Creole Chicken with Spinach
Day 7	Vegetable omelet OR	black bean mango salad	raw veggies with tasty hummus	blueberry banana cobbler*
	quinoa breakfast	w/ pumpkin seeds*	vegetable shepherd's pie
	100% fruit juice