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There are 1480 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!



Lentil and Mushroom Shepherd's Pie with Cauliflower Mash

This wonderful Shepherd's Pie features savory lentils and mushrooms topped with a creamy cauliflower and roasted garlic puree. It's a perfect choice for entertaining. Prepare in advance and then bake just before serving.
Lentil and Mushroom Shepherd's Pie with Cauliflower Mash
Serves: 6
Ingredients:
  • 1 bulb garlic
  • 1 medium head cauliflower, cut into chunks
  • 1/2 cup raw cashew butter
  • 2 tablespoons nutritional yeast
  • 1/4 teaspoon black pepper, divided
  • 1/4 cup soy, hemp or almond milk, if needed to adjust consistency
  • 1 1/2 cups dry lentils
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 large carrots, diced
  • 2 ribs celery, diced
  • 10 ounces mushrooms, sliced
  • 2 tablespoons tomato paste
  • 1 cup low sodium or no-salt-added vegetable broth
  • 1 teaspoon dried rosemary or 2 teaspoons fresh rosemary, chopped
  • 1/2 teaspoon dried thyme or 1 teaspoon fresh thyme, chopped
Instructions:
Preheat oven to 350 degrees F. Roast unpeeled garlic in a small baking dish for about 25 minutes or until soft. When cool, squeeze out the soft cooked garlic, removing and discarding the skins.

Steam cauliflower for about 8 to 10 minutes or until tender. Place in a high-powered blender along with roasted garlic, cashew butter, nutritional yeast and 1/8 teaspoon of the black pepper and blend until smooth, adding a splash of non-dairy milk if needed to adjust consistency. Set aside.

While cauliflower is cooking, bring lentils and 3 cups water to a boil. Reduce heat and simmer until lentils have absorbed all liquid and are soft, about 30 minutes. Set aside.

Heat 2-3 tablespoons water in a large saute pan, add carrots and celery and cook for 5 minutes, then add onions and garlic and cook until vegetables are tender. Add the mushrooms and cook for an additional 3 minutes. Stir in tomato paste. Add the lentils, rosemary, thyme, remaining black pepper and 1/2 cup of the vegetable broth. Simmer for 5 minutes, stirring occasionally. Add remaining vegetable broth as needed; mixture should be moist but not runny.

Place the lentil mixture in a large casserole dish or individual ramekins and spread mashed cauliflower evenly over the top. Bake at 350 degrees F for 20 minutes or until the cauliflower starts to brown.

Broccoli Mushroom Bisque

This super simple, creamy bisque is the perfect choice for a chilly winter night. Broccoli, mushrooms and carrots are simmered in a seasoned broth, then blended with cashews for a deliciously rich flavor.
Broccoli Mushroom Bisque
Serves: 4
Ingredients:
  • 1 head broccoli, cut into florets
  • 8 ounces mushrooms, sliced
  • 3 carrots, coarsely chopped
  • 1 cup coarsely chopped celery
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons Dr. Fuhrman's VegiZest* (or 2 teaspoons Mrs. Dash no-salt seasoning blend)
  • 2 cups carrot juice
  • 4 cups water
  • 1/2 teaspoon nutmeg
  • 1/2 cup raw cashews
  • 1/2 cup Mediterranean pine nuts or additional cashews
Instructions:
Place all the ingredients except the cashews and pine nuts in a soup pot. Cover and simmer for 20 minutes or until the vegetables are just tender.

In a food processor or high powered blender, blend two-thirds of the soup liquid and vegetables with the cashews and pine nuts until smooth and creamy. Return to the pot and reheat before serving.

Kale and Red Cabbage Salad with Apples and Dried Cherries

This beautiful salad will make an elegant and nutrient-dense addition to your holiday table. Kale is massaged with avocado and lemon juice, then tossed with thinly sliced red cabbage, chopped apples and dried cherries.
Kale and Red Cabbage Salad with Apples and Dried Cherries
Serves: 4
Ingredients:
  • 1 bunch kale, tough stems and center ribs removed
  • 1 avocado, peeled and chopped
  • 2 tablespoons lemon juice
  • 1 tablespoon white balsamic vinegar
  • 1 cup thinly sliced red cabbage
  • 1 large apple, cored and chopped
  • 2 tablespoons chopped unsweetened, unsulfured dried cherries, blueberries or currants (see note)
  • 1/2 medium red onion, minced
  • 2 tablespoons chives, chopped
Instructions:
Roll up each kale leaf and slice thinly. Add to bowl along with avocado, lemon juice and vinegar. Using your hands, massage the avocado, lemon juice and vinegar into the kale leaves until the kale starts to soften and wilt and each leaf is coated, about 2 to 3 minutes.

Mix in red cabbage, apple, dried cherries, onion and chives.

Note: If your have problems finding unsweetened, unsulfured cherries or blueberries, they can be ordered on-line from a number of sources.

Pumpkin Pie Mousse

Looking for a healthier holiday dessert? Enjoy all the flavors of pumpkin pie blended into this light and creamy mousse.
Pumpkin Pie Mousse
Serves: 3
Ingredients:
  • 1 cup pumpkin puree (see note)
  • 1/2 cup soy, hemp or almond milk (adjust to desired consistency)
  • 3 pitted medjool dates or 6 diglet noor dates
  • 1/2 cup cooked cannellini beans
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 teaspoon cinnamon
  • toasted pecans, for garnish
Instructions:
Blend all ingredients except pecans in a high-powered blender till well blended, light and fluffy.

Top with toasted pecans or if desired, a dollop of cashew cream.

To make cashew cream, blend 1 1/3 cups raw cashews, 3/4 cup vanilla soy, hemp or almond milk, and 2/3 cup pitted dates in a high-powered blender until smooth and creamy.

Note: Use fresh pumpkin puree or pumpkin puree packed in non-BPA tetrapak cartons

Brussels Sprout Leaves with Shallots and Dried Currants

This elegant, company-worthy dish pairs tasty lightly steamed Brussels sprouts with roasted shallots and butternut squash.
Kale and Red Cabbage Salad with Apples and Dried Cherries
Serves: 4
Ingredients:
  • 1 bunch kale, tough stems and center ribs removed
  • 1 avocado, peeled and chopped
  • 2 tablespoons lemon juice
  • 1 tablespoon white balsamic vinegar
  • 1 cup thinly sliced red cabbage
  • 1 large apple, cored and chopped
  • 2 tablespoons chopped unsweetened, unsulfured dried cherries, blueberries or currants (see note)
  • 1/2 medium red onion, minced
  • 2 tablespoons chives, chopped
Instructions:
Roll up each kale leaf and slice thinly. Add to bowl along with avocado, lemon juice and vinegar. Using your hands, massage the avocado, lemon juice and vinegar into the kale leaves until the kale starts to soften and wilt and each leaf is coated, about 2 to 3 minutes.

Mix in red cabbage, apple, dried cherries, onion and chives.

Note: If your have problems finding unsweetened, unsulfured cherries or blueberries, they can be ordered on-line from a number of sources.


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.

Note: This can be served over brown rice or quinoa.

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.

*Lightly toast sesame seeds in a pan over medium heat for 4 minutes, shaking the pan frequently.

Note: This is good made a day ahead to allow flavors to mingle.

Russian Fig Dressing/Dip

This dressing is great on steamed vegetables, too.

Russian Fig Dressing/Dip
Serves: 2
Ingredients:
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 navel oranges, peeled
  • 2 tablespoons Dr. Fuhrman's Blood Orange Vinegar or Dr. Fuhrman's Riesling Reserve 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.

Serving Suggestion: Toss with mixed greens, tomatoes, red onions and additional diced oranges or kiwi.

Mixed Greens and Strawberry Salad

Spinach and strawberries are great together!

Mixed Greens and Strawberry Salad
Serves: 3
Ingredients:
  • For the Salad:
  • 1 head (about 6 cups) romaine lettuce
  • 5 ounces (about 5 cups) baby spinach
  • 4 cups sliced strawberries, fresh or frozen, defrosted
  • For the 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 cored
  • 2 tablespoons dried currants or raisins
Instructions:
Pile the lettuce and spinach leaves on a plate and lay the strawberries on top.

To make the dressing, blend ingredients in a high-powered blender until smooth.

Drizzle dressing over the greens and berries.

Broccoli Vinaigrette

A quick and tasty side dish.

Broccoli with Roasted Garlic Sauce
Serves: 4
Ingredients:
  • 1 bulb garlic, separated into unpeeled cloves
  • 2/3 cup unsweetened soy, hemp or almond milk
  • 1/2 cup raw almonds or 1/4 cup raw almond butter
  • 3 pitted dates
  • 2 tablespoons lemon juice
  • 1 tablespoon nutritional yeast
  • pinch cayenne pepper, or to taste
  • 1 large head broccoli
Instructions:
Preheat oven to 350 degrees F. Roast unpeeled garlic in a small baking dish for 25 minutes or until soft. When cool, squeeze out the soft cooked garlic, removing and discarding the skins.

Blend the garlic with the non-dairy milk, almonds, dates, lemon juice, nutritional yeast and cayenne pepper.

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.

Toss steamed broccoli with desired amount of dressing.

.


Sample Soup Recipes:

Tomato Bisque

This soup has a delicious sweet and creamy flavor.

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.

Note: For Banana Oat Spice Bars, mix in:
1/2 teaspoon ground cinnamon
1/4 teaspoon allspice
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/8 teaspoon black pepper

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
  • 1 tablespoon ground flaxseeds
Instructions:
Blend all ingredients in a high-powered blender until smooth and creamy.

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