The End of Dieting: How to Live for Life (29 page)
Read The End of Dieting: How to Live for Life Online
Authors: Joel Fuhrman
PER SERVING: CALORIES 220; PROTEIN 7g; CARBOHYDRATES 40g; TOTAL FAT 6.5g; SATURATED FAT 0.7g; SODIUM 5mg; FIBER 6.5g; BETA-CAROTENE 39mcg; VITAMIN C 6mg; CALCIUM 22mg; IRON 1.3mg; FOLATE 21mcg; MAGNESIUM 77mg; ZINC 1.0mg; SELENIUM 7.4mcg
Serves: 2
¼ cup raw cashew butter
12 romaine lettuce leaves
2 bananas, thinly sliced
Spread about 1 teaspoon cashew butter on each lettuce leaf. Place a few banana slices on the cashew butter and roll up like a burrito.
PER SERVING: CALORIES 312; PROTEIN 8g; CARBOHYDRATES 39g; TOTAL FAT 16.5g; SATURATED FAT 3.3g; SODIUM 15mg; FIBER 6.1g; BETA-CAROTENE 3,933mcg; VITAMIN C 37mg; CALCIUM 57mg; IRON 3mg; FOLATE 198mcg; MAGNESIUM 130mg; ZINC 2.1mg; SELENIUM 5.3mcg
Serves: 2
1 cup unsweetened vanilla soy, hemp, or almond milk
¼ cup whole chia seeds
¼ cup rolled oats
½ vanilla bean, split lengthwise, or ½ teaspoon alcohol-free vanilla extract
2 tablespoons raisins
¼ cup blueberries
½ sliced banana
In a bowl, mix together all ingredients except blueberries and banana. If using a vanilla bean, scrape pulp and seeds from pod with a dull knife and add them to mixture along with the pod. Let sit for 10 minutes. (For an on-the-run breakfast, make the night before and store in the refrigerator.) Remove vanilla pod, stir in blueberries and banana. Add additional nondairy milk if desired to adjust consistency.
PER SERVING: CALORIES 265; PROTEIN 13g; CARBOHYDRATES 38g; TOTAL FAT 9.4g; SATURATED FAT 1.1g; SODIUM 71mg; FIBER 11.6g; BETA-CAROTENE 454mcg; VITAMIN C 8mg; CALCIUM 179mg; IRON 4.1mg; FOLATE 53mcg; MAGNESIUM 84mg; ZINC 1.6mg; SELENIUM 9.5mcg
Serves: 12
1 cup whole wheat flour
½ cup oat flour (see Note)
1 teaspoon baking powder
1 teaspoon baking soda
3 tablespoons ground flaxseeds
1½ cups cooked white beans, or 1 (15-ounce) can no-salt-added or low-sodium white beans, drained
3 ripe bananas, divided
1 cup dates, pitted (preferably Medjool dates)
2 tablespoons alcohol-free vanilla extract
1½ tablespoons Ceylon cinnamon
1 tablespoon nutmeg
¾ cup dried currants
Preheat oven to 350°F. In a large bowl, sift together the whole wheat flour, oat flour, baking powder, and baking soda. In a small bowl, combine the ground flaxseeds with ½ cup water, stir, and let sit for a few minutes.
In a high-powered blender or food processor, blend beans, two of the bananas, dates, vanilla, cinnamon, nutmeg, and flaxseed/water gel. Stir blended mixture into the flour mixture. Cut remaining banana in large chunks and stir in along with currants.
Line muffin tray with paper muffin cups or spray with cooking spray. Fill each cup ¾ full. Bake for about 25 minutes or until a toothpick inserted in the center comes out clean.
Note:
You can purchase oat flour in most large supermarkets or health food stores, or make it yourself by processing old-fashioned oats in a food processor or blender until ground.
PER SERVING: CALORIES 195; PROTEIN 5g; CARBOHYDRATES 42g; TOTAL FAT 1.9g; SATURATED FAT 0.4g; SODIUM 109mg; FIBER 7.6g; BETA-CAROTENE 13mcg; VITAMIN C 3mg; CALCIUM 72mg; IRON 2.2mg; FOLATE 47mcg; MAGNESIUM 56mg; ZINC 0.8mg; SELENIUM 8.6mcg
Serves: 15
1½ cups old-fashioned oats
1 cup chopped walnuts
½ cup dates, pitted
1 cup unsulfured dried apricots
1 cup Goji berries (see Note)
2 tablespoons unhulled sesame seeds
2 tablespoons ground chia seeds
2 teaspoons dried organic orange zest
In a food processor, process oats until finely chopped, then add walnuts and process until chopped but not a powder. Remove to a mixing bowl.
Place dates, apricots, Goji berries, and 1 tablespoon water in food processor. Process until a large ball begins to form. Turn into mixing bowl and add sesame seeds, chia seeds, and orange zest along with the oat mixture and knead by hand until thoroughly combined. Press into an 8-by-11½-inch baking pan and cut into 15 bars.
Note:
Goji berries are burnt-red in color and about the size of a raisin. They taste like a cross between a raisin, a cranberry, and a cherry. They are slightly sweet and tart. You can also use unsulfured, unsweetened dried blueberries or cherries.
PER SERVING: CALORIES 155; PROTEIN 4g; CARBOHYDRATES 22g; TOTAL FAT 6.8g; SATURATED FAT 0.7g; SODIUM 25mg; FIBER 3.5g; BETA-CAROTENE 191mcg; VITAMIN C 20mg; CALCIUM 35mg; IRON 2.1mg; FOLATE 16mcg; MAGNESIUM 47mg; ZINC 0.7mg; SELENIUM 3.5mcg
Serves: 3
¼ cup raisins and/or other chopped dried fruits
1 cup old-fashioned rolled oats
2 cups unsweetened soy, hemp, or almond milk
3 cups fresh chopped fruit or frozen mixed berries
Place the dried fruit, oats, and nondairy milk in a container. Cover and refrigerate overnight to soften. In the morning, mix with fresh chopped fruit or defrosted frozen berries. You can also add the frozen berries to the mixture the night before so you don’t have to defrost them in the morning.
PER SERVING: CALORIES 298; PROTEIN 11g; CARBOHYDRATES 54g; TOTAL FAT 6.1g; SATURATED FAT 0.7g; SODIUM 91mg; FIBER 9.4g; BETA-CAROTENE 631mcg; VITAMIN C 4mg; CALCIUM 79mg; IRON 3.5mg; FOLATE 48mcg; MAGNESIUM 124mg; ZINC 1.7mg; SELENIUM 17mcg
Serves: 2
3 cups baby spinach or baby kale
1 cup chopped onion
1 cup chopped green pepper
1 cup diced tomatoes
8 ounces (½ block) firm tofu (or 3 eggs—see Note)
1 tablespoon Dr. Fuhrman’s VegiZest,
*
Mrs. Dash seasoning blend, or no-salt Spike, to taste
Water-sauté spinach or kale, onions, peppers, and tomatoes until tender. Wrap the tofu in a towel and squeeze out as much water as you can, then crumble it over the vegetable mixture and cook until tofu is lightly browned. Add seasoning.
Note:
You can make this recipe with eggs instead of tofu. Blend 3 eggs with ¼ cup nondairy milk, pour over the vegetable mixture, and cook until eggs are done. It’s also excellent with 2 eggs and the tofu crumbled in, in which case it can serve 3–4 people.
*
A Dr. Fuhrman no-salt seasoning and green food supplement mix.
PER SERVING: CALORIES 199; PROTEIN 14g; CARBOHYDRATES 19g; TOTAL FAT 8.7g; SATURATED FAT 2.5g; SODIUM 157mg; FIBER 4.9g; BETA-CAROTENE 2,695mcg; VITAMIN C 101mg; CALCIUM 119mg; IRON 3.6mg; FOLATE 160mcg; MAGNESIUM 70mg; ZINC 1.4mg; SELENIUM 25mcg
SALAD DRESSINGS, DIPS, AND SPREADS
Creamy Almond Vinaigrette Dressing
Serves: 6
1 cup unsweetened soy, hemp, or almond milk
1 cup raw almonds or
½ cup raw almond butter
¼ cup balsamic vinegar
2 tablespoons fresh lemon juice
¼ cup raisins
2 teaspoons Dijon mustard
1 clove garlic
Blend all ingredients in a high-powered blender until creamy and smooth.
PER SERVING: CALORIES 184; PROTEIN 5g; CARBOHYDRATES 14g; TOTAL FAT 13.1g; SATURATED FAT 1.3g; SODIUM 68mg; FIBER 1.5g; BETA-CAROTENE 147mcg; VITAMIN C 3mg; CALCIUM 79mg; IRON 1.4mg; FOLATE 21mcg; MAGNESIUM 77mg; ZINC 0.8mg; SELENIUM 2mcg
Serves: 4
2 avocados
1 lime, juiced
1 clove garlic, minced
¼ cup minced onion
2 tablespoons nutritional yeast
⅛ teaspoon cayenne pepper or more to taste
¼ cup water
Place all ingredients in a high-powered blender or food processor and puree until smooth. Add additional water if needed to adjust consistency.
PER SERVING: CALORIES 172; PROTEIN 4g; CARBOHYDRATES 13g; TOTAL FAT 13.7g; SATURATED FAT 1.9g; SODIUM 11mg; FIBER 7.8g; BETA-CAROTENE 72mcg; VITAMIN C 14mg; CALCIUM 25mg; IRON 1.7mg; FOLATE 221mcg; MAGNESIUM 33mg; ZINC 1mg; SELENIUM 2mcg
Serves: 3
3 tablespoons unhulled sesame seeds, divided
¼ cup raw cashew nuts, or 2 tablespoons raw cashew butter
2 oranges, peeled
2 tablespoons Dr. Fuhrman’s Blood Orange
*
or Riesling Reserve
*
Vinegar or white wine vinegar
Orange juice, if needed to adjust consistency
Toast the sesame seeds in a dry skillet over medium high heat for 3 minutes, mixing with a wooden spoon and shaking the pan frequently. In a high-powered blender, combine 2 tablespoons of the sesame seeds and the cashews, oranges, and vinegar. If needed, add orange juice to adjust consistency. Sprinkle remaining tablespoon of sesame seeds on top of salad.
Serving suggestion:
Toss with mixed greens, tomatoes, red onions, and additional diced oranges or kiwi.
*
Fruit-flavored vinegars available at DrFuhrman.com.
PER SERVING: CALORIES 159; PROTEIN 4g; CARBOHYDRATES 16g; TOTAL FAT 9.6g; SATURATED FAT 1.5g; SODIUM 3mg; FIBER 3.5g; BETA-CAROTENE 62mcg; VITAMIN C 47mg; CALCIUM 128mg; IRON 2.2mg; FOLATE 38mcg; MAGNESIUM 74mg; ZINC 1.4mg; SELENIUM 3.2mcg
Serves: 4
½ cup raw pistachio nuts
½ cup tightly packed fresh mint leaves
½ cup tightly packed fresh parsley leaves
2 cloves garlic, or to taste
2 scallions, coarsely chopped
½ cup soy, hemp, or almond milk, or as needed
1½ tablespoons champagne vinegar
1 tablespoon Dr. Fuhrman’s Riesling Reserve Vinegar or other fruity vinegar
1 tablespoon nutritional yeast
Freshly ground black pepper, to taste
In a food processor, blend pistachios, mint, parsley, garlic, and scallions to a fairly smooth paste. With the motor running, drizzle in enough nondairy milk to achieve desired consistency. Add remaining ingredients and process until well combined. Adjust seasonings, then let stand for at least 1 hour so flavors mingle.
PER SERVING: CALORIES 127; PROTEIN 6g; CARBOHYDRATES 10g; TOTAL FAT 7.7g; SATURATED FAT 0.9g; SODIUM 30mg; FIBER 3.7g; BETA-CAROTENE 303mcg; VITAMIN C 6mg; CALCIUM 74mg; IRON 3.6mg; FOLATE 95mcg; MAGNESIUM 39mg; ZINC 0.8mg; SELENIUM 4mcg
Serves: 2
⅓ cup no-salt-added or low-sodium tomato sauce
⅓ cup raw almonds or 3 tablespoons raw almond butter
2 tablespoons raw sunflower seeds
3 tablespoons Dr. Fuhrman’s Black Fig Vinegar or balsamic vinegar
1 tablespoon raisins or dried currants
Blend all ingredients in a food processor or high-powered blender until smooth.
PER SERVING: CALORIES 220; PROTEIN 5g; CARBOHYDRATES 19g; TOTAL FAT 14.2g; SATURATED FAT 1.3g; SODIUM 19mg; FIBER 4.2g; BETA-CAROTENE 151mcg; VITAMIN C 5mg; CALCIUM 69mg; IRON 1.8mg; FOLATE 31mcg; MAGNESIUM 88mg; ZINC 1.1mg; SELENIUM 6.3mcg
Serves: 6
15 ounces silken tofu, drained and squeezed dry
⅓ cup white vinegar
2 tablespoons chia seeds
3 dates, pitted
¾ teaspoon ground coriander
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon black pepper
¼ teaspoon chipotle chili powder, or to taste
¼ cup minced tomatoes
2 tablespoons minced onion
Process all ingredients except tomatoes and onions in a high-powered blender until creamy. Adjust seasonings; you may want to add additional chili powder for a spicier dressing. Stir in minced tomatoes and onions.
PER SERVING: CALORIES 71; PROTEIN 4g; CARBOHYDRATES 7g; TOTAL FAT 3g; SATURATED FAT 0.5g; SODIUM 7mg; FIBER 1.9g; BETA-CAROTENE 50mcg; VITAMIN C 2mg; CALCIUM 74mg; IRON 0.8mg; FOLATE 7mcg; MAGNESIUM 35mg; ZINC 0.2mg; SELENIUM 0.3mcg
Serves: 4
¼ cup balsamic vinegar
½ cup water
¼ cup walnuts
¼ cup raisins
1 teaspoon Dijon mustard
1 clove garlic