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Basics of Nutritarian Cooking

Vegetable in panThere are a few essential cooking techniques that need to be mastered when you commit to a nutrient-dense eating style. Nutritarian cooking can be simple or gourmet. You don’t have to be a chef and have unlimited time to cook wonderful meals. On the other hand, if you do enjoy spending time in the kitchen you don’t need to stifle your culinary creativity. Soups, salads and smoothies are the backbone of the Nutritarian diet.

Soups
Vegetable-bean soups and stews play a big role because when vegetables are simmered in soup, all the nutrients are retained in the liquid. It is easy to incorporate a variety of green leafy vegetables, mushrooms, onions, beans and other healthy ingredients all in one pot. A big advantage to making soups and stews is that they make great leftovers. Make a pot of soup for dinner and you will also have lunch taken care of for several days.

Many of Dr. Fuhrman’s soup recipes use fresh vegetable juices such as carrot juice for the base. Use freshly juiced carrot juice for maximum flavor or if you are short on time, refrigerated bottled carrot juice can be purchased. No-salt-added or low sodium vegetable broth is also used in some soup recipes. As a general guideline, do not use a vegetable broth that has more than 200 mg of sodium per one cup serving. To make a “cream” soup, blend raw cashews or cashew butter into the soup to provide a creamy texture and rich flavor. Simply remove a portion of the cooked soup (2-3 cups) and blend with raw cashews (usually around ½ cup) then return the blended soup/cashew mixture to the soup pot.

Salads
When it comes to salads, think big. We are not talking about a saucer full of iceberg lettuce. Get a big salad bowl and eat the whole thing. Experiment with a variety of salad greens: romaine, baby greens, spinach, mache, watercress, arugula, Boston lettuce or shredded cabbage. Add other interesting, colorful veggies as well as a variety of beans. This eating style features creamy dressings and dips created with nuts, seeds and avocados. These whole foods supply healthy fats that complement the vegetables. Use a food processor or high powered blender when making nut/seed-based dressings and dips. Gourmet fruit flavored or balsamic vinegars are also used in many recipes to add unique and delicious flavors.

Smoothies
Smoothies blend raw vegetables with fruit and nuts/seeds to efficiently increase your nutrient absorption. When we chew we don’t do an efficient job of releasing all the nutrients hidden within the plant cell walls. When making smoothies and blended salads, the blender does the job for you. A powerful blender such as a Vita-Mix is a good investment that will last a lifetime. It can blend nuts, seeds, frozen fruit and vegetables into creamy delicious drinks. Smoothies are great for breakfast. They are portable and require minimal time and effort.

Water Sautéing
Another basic technique to learn is water sautéing (also called sweating or steam frying) which is used instead of cooking with oil. It is used for stir frys, sauces, and many other vegetable dishes. To water sauté, heat a skillet, wok or pan over high heat until water sputters when dropped on it. Add a small amount of water (2-3 tablespoons) and the items to be cooked such as onions, garlic, peppers or other vegetables. Add more water as necessary and cover occasionally until the vegetables are tender. Do not add too much water or the food will be boiled, not sautéed. To develop flavor, let the pan dry enough for the food to lightly brown before you add more water.

Use the DrFuhrman.com Member Center Recipe Guide to locate new recipes that work for you. It currently contains over 1,300 recipes with more being added every day. You can search for recipes by category, name or ingredient. Members can rate recipes on a scale of one to five stars and add comments. You can even sort recipes by rating so you can quickly see the recipes that are the most popular. Try the recipes, rate them yourself and share your own favorite Dr. Fuhrman-friendly creations with us.

Bon Appétit!

 

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