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There are 1545 recipes available in Dr. Fuhrman’s Member Center Recipe Guide, with more continually added by Dr. Fuhrman, his staff and our online members! Access all these great-tasting, Nutritarian recipes and more by logging into Dr. Fuhrman's Member Center. Not a member? Join Now!

Featured Recipe:

Asparagus, Farro and Mushroom Salad

Celebrate spring with this wonderful salad. Asparagus, one of the first vegetables ready for harvest in the spring is combined with farro, an ancient grain with a nutty flavor and creamy texture.
Asparagus, Farro and Mushroom Salad
Serves: 4
Ingredients:
  • 1 cup uncooked farro
  • 1 pound asparagus, trimmed and cut into 1 1/2-inch pieces
  • 10 ounces mushrooms, sliced
  • 1 clove garlic, chopped
  • 1/2 cup red onion, chopped
  • 1 cup chopped arugula
  • 1/2 cup chopped walnuts
  • For the Dressing:
  • 2 tablespoons red wine vinegar
  • 2 tablespoons fresh lemon juice
  • 1/2 cup water
  • 1/4 cup walnuts
  • 1/4 cup raisins
  • 1 teaspoon Dijon Mustard
  • black pepper, to taste
Instructions:
In a saucepan, heat 2 cups of water to boiling. Stir in farro; return to a boil. Reduce heat to low, cover and cook for 20 to 25 minutes or until farro is tender. Drain.

Meanwhile, place asparagus in a large skillet, add 1/2 inch of water. Bring to a boil, reduce heat; cover and simmer for 3-5 minute until crisp-tender. Drain and place in a large bowl. Add mushrooms and garlic to skillet and saute until mushrooms are soft and lightly browned. Add to bowl with asparagus.

Add cooked farro to asparagus and mushrooms, along with chopped onion, arugula and walnuts.

Blend dressing ingredients together in a high-powered blender. Add desired amount of dressing to salad and toss.

Serve warm or at room temperature.


Sample Main Dishes:

Thai Vegetable Curry

A great way to introduce someone to Nutritarian Cusine!

Thai Vegetable Curry
Serves: 8
Ingredients:
  • 4 cloves garlic, finely chopped
  • 2 tablespoons finely chopped fresh ginger
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh cilantro
  • 2 cups carrot juice (2 pounds carrots, juiced)
  • 1 red bell pepper, seeded and thinly sliced
  • 1 large eggplant, peeled, if desired & cut into 1 inch cubes
  • 2 cups green beans, cut in 2 inch pieces
  • 3 cups sliced shiitake mushrooms
  • 1 (8 ounce) can bamboo shoots, drained
  • 2 tablespoons Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste
  • 1 teaspoon curry powder
  • 2 cups watercress leaves, divided
  • 3 tablespoons unsalted natural chunky peanut butter
  • 1 pound firm tofu, cut into 1/4 inch thick slices
  • 1/2 cup light coconut milk
  • 1/2 cup chopped raw cashews
  • unchopped mint, basil or cilantro leaves, for garnish (optional)
Instructions:
Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots, VegiZest, curry powder, and 1 cup of the watercress in a wok or large skillet. Bring to a boil, cover and simmer, stirring occasionally, until all the vegetables are tender. Mix in the peanut butter. Add the tofu, bring to a simmer, and toss until hot. Add the coconut milk and heat through. Top with the remaining 1 cup watercress and the cashews. Garnish with mint, basil or cilantro leaves, if desired.

Great Greens

A great way to eat more greens!

Great Greens
Serves: 4
Ingredients:
  • 1 large bunch kale, tough stems and center ribs removed and leaves chopped
  • 1 bunch Swiss chard, tough stems removed and leaves chopped
  • 1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar or other flavored vinegar
  • 1 clove garlic, minced
  • 1/2 tablespoon Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste
  • 1 teaspoon dried dill
  • 1 teaspoon dried basil
  • black pepper to taste
Instructions:
Steam the kale and Swiss chard for 7 minutes. Transfer to a bowl.

Combine the remaining ingredients and add to the greens. If desired, add 2 to 3 tablespoons of the steaming water to adjust consistency.



Sample Salad Recipes

Triple Treat Cabbage Salad

A healthful twist on coleslaw.

Triple Treat Cabbage Salad
Serves: 4
Ingredients:
  • For the Salad:
  • 2 cups green cabbage, grated
  • 1 cup red cabbage, grated
  • 1 cup savoy cabbage, grated
  • 1 carrot, peeled and grated
  • 1 red pepper, thinly sliced
  • 1/4 cup dried currants
  • 2 tablespoons raw pumpkin seeds
  • 2 tablespoons raw sunflower seeds
  • 1 tablespoon unhulled sesame seeds
  • For the Dressing:
  • 1/3 cup unsweetened soy, almond or hemp milk
  • 1 apple, peeled and sliced
  • 1/2 cup raw cashews or 1/4 cup raw cashew butter
  • 1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar or balsamic vinegar
  • 1 tablespoon dried currants
  • 1 tablespoon unhulled sesame seeds, lightly toasted*
Instructions:
Mix all salad ingredients together.

In a high powered blender, blend non-dairy milk, apple, cashews and vinegar and toss with salad.

Garnish with currants and lightly toasted sesame seeds.

Russian Fig Dressing/Dip

This dressing is great on steamed vegetables, too.

Russian Fig Dressing/Dip
Serves: 2
Ingredients:
  • 1/3 cup no-salt-added or low sodium pasta sauce
  • 1/3 cup raw almonds or 3 tablespoons raw almond butter
  • 2 tablespoons raw sunflower seeds
  • 3 tablespoons Dr. Fuhrman's Black Fig Vinegar
  • 1 tablespoon raisins or dried currants
Instructions:
Blend all ingredients in a food processor or high-powered blender until smooth.

Orange Sesame Dressing

A fruity dressing that is quick and easy to prepare.

Orange Sesame Dressing
Serves: 3
Ingredients:
  • 3 tablespoons unhulled sesame seeds, divided
  • 1/4 cup raw cashew nuts or 1/8 cup raw cashew butter
  • 2 oranges, peeled
  • 2 tablespoons Dr. Fuhrman's Blood Orange or Riesling Raisin Vinegar or white wine vinegar
  • orange juice, if needed to adjust consistency
Instructions:
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, cashews, oranges and vinegar. If needed, orange juice can be added to adjust consistency.

Sprinkle remaining tablespoon of sesame seeds on top of salad.

Mixed Greens and Strawberry Salad

Spinach and strawberries are great together!

Mixed Greens and Strawberry Salad
Serves: 3
Ingredients:
  • CASHEW DRESSING
  • 1/4 cup raw cashews or 2 tablespoons raw cashew butter
  • 1/3 cup unsweetened soy, hemp or almond milk
  • 1 apple, peeled and sliced
  • 2 tablespoons dried currants or raisins
  • SALAD
  • 1 head (about 6 cups) romaine lettuce
  • 5 ounces (about 5 cups) organic baby spinach
  • 1 12-ounce bag frozen strawberries, defrosted and sliced in half
Instructions:
To make dressing, blend cashews or cashew butter with soy milk and apple in a high powered blender until smooth. Add the currants and blend well.

Pile the lettuce and spinach leaves on a plate and lay the strawberries on top. Pour the juice from the strawberries over the greens.

Drizzle dressing over the greens and berries.

Broccoli Vinaigrette

A quick and tasty side dish.

Broccoli Vinaigrette
Serves: 2
Ingredients:
  • 1 large head broccoli
  • 1/4 cup seasoned rice vinegar
  • 1 tablespoon Dr. Fuhrman's VegiZest
  • 2 teaspoons Dijon mustard
  • 2 large cloves garlic, pressed or minced
Instructions:
Chop broccoli into bite-sized florets. Peel stems and slice them into 1/4 inch strips. Steam florets and stems for 8 minutes, or until just tender.

While the broccoli is steaming, whisk remaining ingredients in large bowl.
Add broccoli and toss to mix.


Sample Soup Recipes:

Tomato Bisque

This soup has a delicious sweet and creamy flavor.

Winter Tomato Bisque
Serves: 4
Ingredients:
  • 3 cups carrot juice (3 pounds of carrots, juiced)
  • 1 1/2 pounds fresh tomatoes, chopped or 1 (26 ounce) BPA-free carton chopped tomatoes
  • 1/4 cup unsalted, unsulfured dried tomatoes, chopped
  • 2 celery stalks, chopped
  • 1 small onion, chopped
  • 1 leek, chopped
  • 1 large shallot, chopped
  • 3 cloves garlic, chopped
  • 2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste
  • 1 teaspoon dried thyme, crumbled
  • 1 small bay leaf
  • 1/2 cup raw cashews
  • 1/4 cup chopped fresh basil
  • 5 ounces spinach or baby kale
Instructions:
In a large saucepan, add all ingredients except the cashews, basil and spinach. Simmer for 30 minutes. Discard the bay leaf.

Remove 2 cups of the vegetables with a slotted spoon and set aside. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth. Return the pureed soup along with the reserved vegetables to the pot. Stir in the basil and spinach and heat until spinach is wilted.

Black Forest Cream of Mushroom Soup

A Nutritarian Classic!

Black Forest Cream of Mushroom Soup
Serves: 5
Ingredients:
  • 2 tablespoons water
  • 2 pounds mixed fresh mushrooms (button, shiitake, cremini) sliced 1/4 " thick
  • 2 cloves garlic, minced or pressed
  • 2 teaspoons herbes de Provence
  • 5 cups carrot juice (5 pounds of carrots, juiced)
  • 3 cups unsweetened hemp, soy or almond milk, divided
  • 2 carrots, coarsely chopped
  • 2 medium onions, chopped
  • 3/4 cup fresh or frozen corn kernels
  • 1 cup chopped celery
  • 3 leeks, cut in 1/2-inch-thick rounds
  • 1/4 cup Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste
  • 1/4 cup raw cashews
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh thyme
  • 2 teaspoons chopped fresh rosemary
  • 3 cups cooked white beans (northern, navy, cannellini) or 2 (15 ounce) cans no-salt added or low-sodium white beans, drained
  • 5 ounces baby spinach
  • 1/4 cup chopped fresh parsley, for garnish
Instructions:
Heat the water in a large saute pan. Water saute the mushrooms, garlic and herbes de Provence for about 5 minutes, or until tender, adding more water if necessary to prevent from sticking. Set aside.

In a large soup pot, bring the carrot juice, 2 1/2 cups of the non-dairy milk, carrots, onion, corn, celery, leeks and VegiZest to a boil. Reduce the heat and simmer until the vegetables are tender, about 30 minutes.

In a food processor or high-powered blender, puree the cashews and remaining 1/2 cup milk. Add half of the soup liquid and vegetables, the lemon juice, thyme, and rosemary. Blend until smooth and creamy.

Return the pureed soup mixture to the pot. Add the beans, spinach, and sauteed mushrooms. Heat until the spinach is wilted. Garnish with parsley.


Sample Fruit Dishes/Desserts/Breakfasts:

Yummy Banana Oat Bars

A healthy treat that's sure to be a crowd pleaser.

Yummy Banana Oat Bars
Serves: 8
Ingredients:
  • 2 cups quick-cooking rolled oats (not instant)
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup raisins or chopped dates
  • 1/4 cup chopped walnuts
  • 2 large ripe bananas, mashed
  • 3/4 cup finely chopped apple
  • 2 tablespoons ground flax seeds
Instructions:
Preheat oven to 350 degrees F. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.


Cinnamon Fruit Oatmeal

Frozen blueberries work well in this satisfying breakfast.

Cinnamon Fruit Oatmeal
Serves: 2
Ingredients:
  • 1 cup water
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon ground Ceylon cinnamon
  • 1/2 cup old-fashioned rolled oats
  • 1/2 cup blueberries
  • 2 apples, chopped
  • 2 tablespoons chopped walnuts
  • 1 tablespoon ground flax seeds
  • 1/4 cup raisins
Instructions:
In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats.

When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through.

Cover and let stand for 15 minutes until thick and creamy.

Mix in apples, nuts, flax seeds, and raisins.

Eat Your Greens Smoothie

Start your day with this smooth and creamy concoction.

Eat Your Greens Fruit Smoothie
Serves: 2
Ingredients:
  • 3 ounces baby spinach or kale
  • 2 ounces romaine lettuce
  • 1 banana
  • 1 cup frozen or fresh blueberries
  • 1/2 cup unsweetened soy, hemp or almond milk
  • 1/2 cup pomegranate juice or other unsweetened fruit juice
  • 1 tablespoon ground flaxseeds
Instructions:
Blend all ingredients in a high-powered blender until smooth and creamy.

For these recipes and more visit the Member Center Recipe Guide!
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