Dr. Fuhrman's November Menu

Thanksgiving Feast
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Three Greens Salad with Creamy Pumpkin Dressing
Serves: 4
Preparation Time: 10 minutes
For the Salad:
2 heads romaine lettuce
6 cups baby spinach
1 bunch watercress leaves
1 apple, chopped
1 pear, chopped
1/4 cup raisins
1/4 cup raw chopped almonds
1/4 cup dried unsweetened, unsulfured cherries or blueberries
For the Dressing:
1/2 cup pumpkin puree (see note)
1/2 cup raw almonds or 1/4 cup raw almond butter
1/4 cup unsweetened hemp, soy or almond milk
1/4 cup water
2 medjool dates or 4 diglet noor dates, pitted
1 teaspoon Dr. Fuhrman's Spicy Pecan Vinegar or rice vinegar

Mix salad ingredients together. Blend dressing ingredients in a high-powered blender until smooth and creamy.

Toss salad with desired amount of dressing.

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Creamy Pumpkin Dressing
Serves: 6
Preparation Time: 3 minutes
1 cup pumpkin puree
1/2 cup raw almond butter
1/2 cup unsweetened soy, hemp or almond milk
1/4 cup water
4 medjool dates, pitted
2 teaspoons Dr. Fuhrman's Spicy Pecan Vinegar or rice vinegar

Blend all ingredients in a Vita-Mix or other powerful blender. If desired, add more soy milk or water for a thinner dressing.

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Creamy Curry Pumpkin Soup
Serves: 4
Preparation Time: 20 minutes
1 medium onion, chopped
2 cloves garlic, chopped
1 tablespoon water
1/2 tablespoon curry powder
1 teaspoon dried parsley
2 cups low sodium or no-salt-added vegetable broth
1 1/2 cups pumpkin puree
3-4 pitted dates
1/4 cup raw cashews
1 1/4 cups unsweetened soy, hemp or almond milk

In a soup pot, saute onion and garlic in 2-3 tablespoons water until tender. Add curry powder and parsley and mix well. Add vegetable broth and pumpkin, and mix well using a wire whisk. Simmer on low for 20 minutes, stirring occasionally.

Remove 1/4 of the soup and add to blender along with the dates and cashews. Blend until smooth. Stir back into rest of soup and add soy milk. Heat through before serving.

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Thanksgiving Non-Meat Loaf
Serves: 6
Preparation Time: 20 minutes
2 tablespoons arrowroot powder
4 tablespoons water
1 1/2 teaspoons Bragg Liquid Aminos
1 (14 ounce) box soft tofu, drained and patted dry with paper towel
3/4 cup chopped walnuts
1 1/4 cups chopped onions
1/2 cup chopped celery
2 cups chopped portobello mushrooms
1 tablespoon water
1 tablespoon Dr. Fuhrman's VegiZest or other no-salt-seasoning blend, adjusted to taste
2 teaspoons Spike (no salt) seasoning
1 1/2 teaspoons oregano
1 1/2 teaspoons basil
1/2 teaspoon sage
3/4 cup whole grain bread crumbs
1 1/2 cups cooked brown rice

Preheat oven to 350 degrees F.

Mix arrowroot powder, water, Braggs, and tofu together in a high-powered blender. Add walnuts & blend until smooth.

Saute onions, celery, and mushrooms in water with seasonings and herbs until vegetables are soft, stirring occasionally.

In a bowl, mix together tofu mixture, vegetables, bread crumbs and cooked rice.

With a paper towel, spread a small amount of olive oil in a loaf pan. Add mixture to pan and bake for 1 hour and 15 minutes. Let cool for 30 minutes. Turn loaf out and slice.

Note: May be served with low sodium ketchup and thinly sliced raw onion.

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Mashed Red Potatoes
Serves: 6
6 medium red potatoes, peeled if not organic
3 tablespoons unsweetened soy milk
6 ounces fresh organic spinach
2 tablespoons fresh parsley, chopped or 1 teaspoon dried

Cut potatoes into two inch pieces and place in pot. Cover with water & boil, covered, until fork tender. Drain, place in a bowl and mash with a potato masher. Add soy milk and whip with a beater until creamy & smooth. Wilt spinach over low flame. Mix spinach and parsley into potatoes. Serve with White Wine and Onion Gravy or Vegan Gravy.

Note: There's no need to peel the potatoes if they are organic.

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Mushroom Wine Ragout
Serves: 4
1 medium red bell pepper, seeded and sliced in strips
1/4 pound shiitake mushrooms, sliced
2 large Portobella mushrooms, sliced
1/4 pound button mushrooms, sliced
1 tablespoon Dr. Fuhrman's VegiZest or other no salt seasoning
1 teaspoon herb de Provence
1/4 cup water
1/4 cup red wine
1/2 cup chopped fresh parsley
2 cloves garlic, pressed

Simmer all ingredients until liquid is reduced and mushrooms are tender and juicy. Serve over baked tofu, steamed vegetables or bean pasta.

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Sweet Potatoes, Apples, and Walnuts
Serves: 8
Preparation Time: 15 minutes
4 large sweet potatoes, peeled and diced
2 Granny Smith apples, peeled and diced
1 cup chopped walnuts
8 medjol dates, pitted & chopped or 12 pitted deglet noor dates, chopped
3/4 cup unsweetened applesauce
1 1/2 teaspoons cinnamon
1/4 teaspoon ginger
1/4 teaspoon nutmeg

Steam sweet potatoes for 10 minutes, adding the apples the last 5 minutes. Pour into baking dish. Combine remaining ingredients, Pour mixture over potatoes and apples and mix well. Bake at 350 degrees for 30 minutes covered and 15 minutes uncovered.

Note: This dish may be eaten hot or cold.

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Acorn Squash w/ Apples and Pecans
Serves: 4
Preparation Time: 15 minutes
1 acorn squash
1 medium apple, chopped
1/2 cup raw pecans, chopped
1/4 cup raisins or currants
cinnamon, to taste

Cut squash in half and remove seeds. Place face down in a baking pan. Add 1/8 inch of water. Cover pan loosely with aluminum foil. Bake at 350 degrees for 30 minutes. Meanwhile, mix apples, pecans and raisins together in a small bowl. Take squash out of oven and place apple mixture in hollowed out bowl of squash. Sprinkle with cinnamon. Cover loosely with foil and bake another 30 minutes, or until squash and apples are soft.

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Green Beans Almondine
Serves: 4
Preparation Time: 10 minutes
1 pound green beans, washed with tips removed
1 teaspoon almond oil
1/4 cup almond meal
1/2 teaspoon garlic powder
1 tablespoon slivered almonds

Steam green beans until crisp tender. Meanwhile, toast slivered almonds for two minutes in a 200 degree oven or on the lightest setting in a toaster oven. When green beans are done toss with almond oil, almond meal, and garlic powder. Sprinkle with toasted almonds.

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Delicious Guilt-Free Pumpkin Pie w/ Oat Pie Crust
Serves: 8
Preparation Time: 15 minutes (active prep time)
1 cup quick oats (not instant)
1/4 cup ground almonds
1 tablespoon whole wheat flour (optional)
2 tablespoons olive oil
2 tablespoons water
1 1/2 cups pumpkin puree (see note)
1/2 cup date sugar
1/2 cup raisins
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
2 1/2 tablespoons arrowroot powder
1 10-ounce pkg soft tofu
1 1/3 cups raw cashews
3/4 cup vanilla soy milk
2/3 cup dates

Preheat oven to 350 degrees.

Pie Crust: Mix oats, almonds, flour, and date sugar. Blend oil and water together with a wire whisk. Add to dry ingredients and mix until it holds together. You may need to add a little more water. Spray 9-inch pie dish lightly with cooking spray and press the crust to thinly cover the bottom and sides of the pie dish. Prebake the crust for 5 minutes.

Pie Filling: In a blender, combine the pumpkin and date sugar. Add raisins, spices, arrowroot powder, and tofu. Blend until smooth. Pour mixture into prebaked pie shell. Cover with aluminum foil and bake for 60 minutes. Uncover and continue baking until lightly browned, about 10-15 minutes.

While pie is in the oven make the Cashew Cream. Blend all ingredients together in a Vita-Mix or other powerful blender.

Serve slightly warm or cold with a dollop of Cashew Cream.

Note: The pie filling will firm up as it cools.

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Pumpkin Pineapple Cookies
Serves: 8
Preparation Time: 15 minutes
1 cup pumpkin puree or baked sweet potatoes
1 small banana, mashed
1/2 cup crushed pineapple, with juice
3/4 cup date sugar
3/4 cup whole wheat flour
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
3 cups quick oats (not instant)
1 cup raisins
1/2 cup chopped walnuts

Combine pumpkin, banana and pineapple. In a separate bowl, combine rest of ingredients. Stir in pumpkin mixture. Drop by tablespoonfuls onto cookie sheet and press down slightly. Bake for 10 minutes at 350 degrees.

Note: You may use fresh or canned sweet potatoes instead of the pumpkin.
Makes 16 cookies.