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

How to Hack Your Brain to Free Yourself from Junk Food Addiction by Abel James

How to Hack Your Brain to Free Yourself from Junk Food Addiction by Abel James

1. Naturally boost dopamine levels. Being active and social increases levels of dopamine, as do new and pleasurable experiences such as hitting the local watering hole, whipping  up a new recipe, or jamming to music.
2. Naturally boost serotonin levels. Altruistic activities such as helping others, giving compliments, and playing with pets up your serotonin considerably.
3. Baby steps. If you can't go cold turkey, swap one junk food for a healthy food at a time. It's really not that difficult - just stop buying Oreos and buy an apple instead. You crave what is around you.
4. Expose yourself to healthy foods. (And by "expose yourself," I'm talking about eating foods, not flashing them.) Pro tip - it takes at least 10 exposures to a healthy food before you begin to crave it in the same way that you craved junk foods. That's why I crave kale while many crave Krispy Kreme.
5. Eliminate mindless eating. Don't eat in front of the TV, reading, driving, or anything else. Not only will you overeat because your brain is distracted, you will also begin to associate activities with foods (such as soda with driving, candy with talking on the phone, or popcorn with TV) which increases cravings.
6. Indulge occasionally - guilt-free. We all want to be perfect, but we're all human. As long as you are making good choices the vast majority of the time, give yourself permission to indulge in foods you truly love on occasion. 

http://www.fatburningman.com/

African Style Lentil Stew

We love lentils! They are our legume of choice because of the high fiber content and anti-inflammatory properties.

For this recipe we used
1 cup of red split lentils
4 stalks of celery
1 cup of chopped carrots (can use sweet potato instead)
1 sweet onion
1/2 red pepper, diced
1-2 cloves of garlic, minced
1 cup sliced mushrooms
2 tsp chili powder
1 tsp cardamon powder
1 tsp cumin
1 tsp thyme
2 cups vegetable broth
2 cups of chopped kale

Directions: water saute the vegetables. When soft add the spices, vegetable broth and lentils. 5 minutes prior to serving add the chopped kale. We love the baby oak leaf kale.