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

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

LUNCH: raw veggies with Fresh Tomato Salsa http://www.pinterest.com/pin/252201647853768856/
We added cumin and chili powder, but no jalapeno. Our son doesn't like them.

Vegetable Bean Burrito with shredded lettuce and shredded non dairy cheese (for added calories top with an avocado sliced)  http://www.drfuhrman.com/library/SpecialMenu.aspx/JuneMenu

We combined the raw fajita recipe http://www.rawguru.com/raw-food-recipes/raw-fajitas.html.html and this one, leaving out the beans and cashews, our son can't eat this much protein in a day and would rather the lentils at dinner. Here it is marinading. We will serve this on a bed of lettuce with a slice of raw onion bread.
apple or other fresh fruit

DINNER: mixed greens and arugula salad with a choice of Eat for Health Dressings http://www.fseeley.com/BASICRECIPESDrFuhrmanPhase4.pdf page 10
(for added calories top salad with pine nuts or pumpkin seeds)

Broccoli Lentil Soup http://veggiesue.blogspot.com/2013/01/looks-disgusting-but-oh-so-delicious.html
We used black lentils because that is what we had in the house. We usually use red.

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

BREAKFAST: Phyto-Blast Breakfast Bowl
http://www.pinterest.com/pin/86483255316775023/

LUNCH: raw veggies with Russian Fig Dressinghttp://howardsrecipes.blogspot.com/2009/02/russian-fig-dressing.html

We use Balsamic Vinegar
leftover Golden Austrian Cauliflower Soup
pear or other fresh fruit

DINNER: romaine salad with tomatoes and flavored vinegar (for more calories add the Russian Fig Dressing)

Creamed Forest Kale over Rice topped with 2 ounces of chicken breast if desired
http://www.epicurious.com/recipes/member/views/CREAMED-FOREST-KALE-OVER-WILD-RICE-50169040
When we make it though we use vegetable broth instead of the nut milk. We think it tastes better without the sweetness of the nut milks. We served the Creamed Forest Kale over butternut squash instead of rice and did not desire the added chicken breast.

 (for more calories add DESSERT: Banana Oat Bars)
http://www.food.com/recipe/dr-fuhrmans-yummy-quick-easy-banana-oat-bars-223077

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

BREAKFAST:  Quick Banana Berry Breakfast to Go
serves 2

2 cup blueberries

2 bananas sliced

1/2 cup oats

1/3 cup pomegranate juice

1 TBS walnut

1 TBS sunflower seeds

2 TBS raisins/currants

Breakfast directions:combine all ingredients in a small microwave proof bowl. Heat in the microwave for 3 minutes (or cook in a pot for 10)

LUNCH:

Tasty Hummus on whole grain pita (raw onion bread) with mixed greens, tomato and chopped red pepper 

Tasty Hummus serves 4

1 cup cooked garbanzo beans

1/4 cup water

1/4 cup raw sesame seeds

1 tablespoon fresh lemon juice

1 tablespoon salt free seasoning blend

1 teaspoon Braggs Liquid Aminos

1 teaspoon horseradish

1 small clove garlic chopped

directions: blend all  ingredients in a high powered blender

Raw veggies grapes or other fresh fruit

(for added calories add a slice avocado)

DINNER:

mixed greens with assorted vegetables and Tofu Ranch Dressing

Tofu Ranch Dressing recipe can be found at http://www.itseasybeingvegan.com/2009/10/11/tofu-ranch-dressing/

We use sprouted soy tofu. We purchase it at Trader Joe's. This is not our favorite dressing.

Golden Austrian Cauliflower Cream soup recipe is http://caloriecount.about.com/eat-live-golden-austrian-cauliflower-recipe-r649187

We used vegetable broth instead of nut milk and carrot juice in the soup. We added a tablespoon of turmeric as well.

DESSERT:

Peach Sorbet (serves 4)

1 pound frozen peaches

1/4 nut milk

4 pitted dates

directions: blend ingredients until smooth

Fuhrman week 1 for level 2 menu

breakfast lunch dinner dessert Day 1 quick banana berry breakfast (2) raw veggies salad Peach sorbet (4) whole grain bread Tofu ranch dressing veggies Golden Austrian Cauliflower Soup (6) grapes Green machine (4) avocado* Hummus (4) Day 2 Phyto-blast breakfast (2) Golden Austrian Cauliflower Soup (6) salad banana oat bars (8) raw veggies Russian Fig Dressing pear creamed forest kale over rice (5) Day 3 cinnamon fruit oatmeal (2) fresh tomato salsa w/ veggies (8) salad w/ pumpkin seeds banana oat bars (8) avocado dressing of choice vegetable bean burrito (6) broccoli lentil soup (8) apple Day 4 apple supreme (4) salad w/ dressing better burgers(8) strawberries dusted with cocoa add beans and walnuts triple treat cabbage salad (4) pineapple great greens (4) roasted veggie pizza (2) 10,000 Island Dressing Day 5 smoothie (green/fruit) (2) vegetable garbanzo wrap (4) salad w/ pumpkin seeds blueberry banana cobbler (2) Almond Balsamic Vinaigrette tuscan greens and beans soup (6) Day 6 Phyto-blast breakfast (2) tuscan greens and beans soup (6) brown rice banana walnut ice cream (2) melon salad, mushrooms 2 ripe banana Orange Sesame Dressing 1/3 c milk braised bok choy (2) 2 TBS walnuts Salmon and Vegetables in a packet (for vegan use extra firm tofu instead of salmon)  Day 7 Scrambled eggs and veggies portobello red pepper sandwich (4) salad summer fruit pie (8) toast Cashew Caesar Dressing Tofu Delux scramble spaghetti squash primavera (4) 1 c dates

Parks' Birthday Dinner

We used this recipe link as a starting point
http://www.foodnetwork.com/recipes/cookworks/herb-crusted-beef-tenderloin-recipe/index.html

We followed it for the herb crusted beef tenderloin but adapted the potato flan recipe to fit our needs.

We used red potatoes, Earth Balance soy free margarine to replace the butter and vegetable broth instead of cream. We also added thinly sliced sweet onions on each layer of potatoes. We divided the recipe into thirds. One third, we used Daiya cheese
and the remaining two thirds we used white extra sharp cheddar instead of guyere.



We had roasted garlic asparagus sprinkled with Parmesan cheese as desired.
The birthday boy and i also had tossed salads, striving for the 51% raw each meal, it might not happen with this one.



We also had the Raw Peppermint Chocolate Hazelnut tort cupcakes as his birthday cake.

Christmas menu

With so many birthday in December (all four men in our lives), three of the four men in our lives wanted lasagna, Trader Joe's Frozen at that. They wanted store bought Italian bread. What an easy meal to make for them!!!

One of our sons and i will have living lasagna with raw onion bread.

 The recipe is for the living lasagna is from http://www.rawguru.com/recipe13.html 

We doubled it so we could freeze it, we need one for my dad's 80's birthday party. He, too, wants lasagna that day.


We also had a tossed salad with the dressing found on the Thanksgiving blog, http://heal-thy-self-cb.blogspot.com/2013/11/our-thanksgiving-meal.html

We also had a candy cane hazelnut chocolate caramel tort for dessert. We altered the http://heal-thy-self-cb.blogspot.com/2013/11/raw-orange-chocolate-caramel-hazelnut.html recipe using peppermint extract instead of orange, peppermint tea instead of orange juice, and artificial everything free candy canes from Whole Foods. We ground them with  gluten free peppermint chocolate cream cookies spreading them in between the layers, as well as sprinkling them on top. I know this is BAD, but tasted so good!!!
We tripled the recipe,

one for Christmas,

a large one for our extended family celebrate the following day, 

and cupcakes for our son's birthday. 

Merry Christmas Everyone!!!

Forgive for Good by Dr. Fred Luskin

Our friend  and my husband's mentor, Jeff, joined us for dinner in early December. He and I were exchanging books we had gleaned insight. One i had recently read was Kitchen Table Wisdom: Stories that Heal by Rachel Naomi Remen.
Knowing how so many of the people in our lives are the homeless and/or in prison (as well as people in general after reading it) could benefit from this, Jeff recommended Forgive for Good by Fred Luskin. He said it was the best book he had ever read on forgiveness, strangely it had no religious "take". It is about how forgiveness heals oneself and grievance harms oneself. Fred has used this approach with many people groups including those who have had loved ones murdered in Northern Ireland years ago.

According to Fred these are the three thought processes that create grievance (things that need to be forgiven)
To form a grievance one
1. took an offense too personally
2. blamed the offender for how you feel
3. created a grievance story

I love how he states that with grievance we "rent too much space in your mind" to hurt and anger. He talks about unenforceable rules and how this disappointment leads to grievances. He also states that we should turn our mind channel from the grievance channel to the channels of gratitude, beauty, forgiveness, and love.

To forgive for good one must
1. take a hurt less personally
2. take responsibility for how you feel
3. become a hero instead of a victim in the story you tell

He uses the the PERT (positive emotional refocusing technique) and the HEAL (hope, educate, affirm, long-term)  methods

The last chapter is about forgiving yourself and how to use these methods yourself.

Fred Luskin's website is http://learningtoforgive.com/

Thanks Jeff, this has been an amazing book!!! I would highly recommend this book for everyone, small grievances to large.
Kitchen Table Wisdom: Stories that Heal is also a wonderful book and also recommend it.