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Recipes
There are 1085 recipes available in Dr. Fuhrman’s Member Center, with more continually added by Dr. Fuhrman and our online members! Access these recipes by logging into Dr. Fuhrman's Member Center. Not a member? Join Now.

 Dr. Fuhrman’s Sample Recipes

Salads:

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Triple Treat Cabbage Salad
Serves: 4
Preparation Time: 15 minutes
Ingredients:
  • 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 currants
  • 2 tablespoons raw pumpkin seeds
  • 2 tablespoons raw sunflower seeds
  • 1 tablespoon unhulled sesame seeds
  • DRESSING
  • 1/3 cup 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 currants
  • 1 tablespoon unhulled sesame seeds, lightly toasted*
Instructions:
Mix all salad ingredients together.

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

Garnish with currants and lightly toasted sesame seeds.


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Russian Fig Dressing/Dip
Serves: 2
Preparation Time: 5 minutes
Ingredients:
  • 5 tablespoons pasta sauce, no salt added or low sodium
  • 3 tablespoons raw almond butter or 1/3 cup raw almonds
  • 2 tablespoons raw sunflower seeds
  • 3 tablespoons Dr. Fuhrman's Black Fig Vinegar
Instructions:
Blend all ingredients in a food processor or high powered blender until smooth.


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Orange Cashew Dressing/Dip
Serves: 4
Preparation Time: 2 minutes
Ingredients:
Instructions:
Blend all ingredients in a high powered blender until smooth and creamy.
Add some orange juice to thin, if necessary.


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Greens and Berries Salad with Cashew Currant Dressing
Serves: 2
Preparation Time: 15 minutes
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.

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Broccoli Vinaigrette
Serves: 2
Preparation Time: 15 minutes
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 ¼-inch-thick 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.


Soups:

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Tomato Bisque
Serves: 4
Ingredients:
  • 3 cups carrot juice
  • 1 1/2 pounds tomatoes, chopped or 1 (28 oz) can whole tomatoes, no-salt-added or low sodium (San Marzano variety is best, lower acid and sweeter)
  • 1/4 cup sun-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
  • 1 teaspoon dried thyme, crumbled
  • 1 small bay leaf
  • 1/2 cup raw cashews or 1/4 cup raw cashew butter
  • 1/4 cup chopped fresh basil
  • 5 ounces organic baby spinach
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.


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Black Forest Cream of Mushroom Soup, original recipe
Serves: 8
Preparation Time: 30 minutes
Ingredients:
  • 1/2 cup dried mixed mushrooms (optional)
  • 2 pounds mixed fresh mushrooms (button, shiitake, cremini), sliced 1/4" thick
  • 2 cloves garlic, minced or pressed
  • 2 teaspoons herb de Provence
  • 2 carrots, coarsely chopped
  • 3 cups cauliflower florets, cut into small pieces
  • 1 cup chopped organic celery
  • 3 leeks, cut into 1/2 inch rounds
  • 4 tablespoons Dr. Fuhrman's VegiZest, or other no salt seasoning
  • 5 cups carrot juice
  • 3 cups water
  • 1/4 cup raw cashews
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh thyme
  • 2 teaspoons chopped fresh rosemary
  • 2 cans white beans, northern, navy, or cannellini (no salt)
  • 1 5-oz bag organic baby spinach
  • 1/4 cup chopped fresh parsley
Instructions:
If using dried mushrooms, soak them in hot water to cover for 30 minutes and cut in pieces.

Heat 1/8 cup water in large saute pan. Water sauté the fresh and dried mushrooms, garlic and dried herbs until tender and fragrant. Set aside.

In large soup pot, bring carrot juice, water, carrots, cauliflower, celery, leeks and VegiZest to a boil. Reduce heat and simmer until vegetables are tender, about 30 minutes.

Puree 1/2 vegetable soup in high powered blender, adding cashews, lemon juice, and fresh herbs. Blend until smooth and creamy.

Add pureed soup back to soup pot along with mushrooms, beans, and spinach. Heat until spinach is wilted.

Serve garnished with fresh chopped parsley.


Main Dishes:

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Thai Vegetable Curry
Serves: 6
Preparation Time: 40 minutes
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
  • 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
  • 1/2 teaspoon curry powder
  • 2 cups watercress leaves, divided
  • 3 tablespoons unsalted natural chunky peanut butter
  • 2 pounds 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.


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Great Greens
Serves: 4
Preparation Time: 15 minutes
Ingredients:
  • 1 large bunch kale, tough stems and center ribs removed and leaves chopped
  • 1 bunch Swiss chard, touch 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
  • 1 teaspoon dried dill
  • 1 teaspoon dried basil
  • black pepper to taste
Instructions:
Steam the kale for 10 minutes. Add the Swiss chard and steam for another 10 minutes or until tender. 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.


Fruit Dishes/Desserts/Breakfasts:

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Yummy Banana Oat Bars
Serves: 8
Preparation Time: 10 minutes
Ingredients:
  • 2 cups quick-cooking rolled oats (not instant)
  • 1/2 cup shredded coconut
  • 1/2 cup raisins or chopped dates
  • 1/4 cup chopped walnuts
  • 2 large ripe bananas, mashed
  • 1/4 cup unsweetened applesauce (optional; see note)
  • 1 tablespoon date sugar (optional; see note)
Instructions:
Preheat oven to 350 degrees. 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.


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Cinnamon Fruit Oatmeal
Serves: 2
Preparation Time: 15 minutes
Ingredients:
  • 1 cup water
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon 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.


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Eat Your Greens Fruit Smoothie
Serves: 2
Preparation Time: 3 minutes
Ingredients:
  • 5 ounces baby spinach
  • 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.


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