Dr. Furhman's Anti-Cancer Soup

Asda Organics - Dried Yellow Split Peas, 50 g
Wild Harvest Organic - Dry Black Beans, 1/2 cup dry
Homemade - Vegetable Broth, 4 cup Water - Municipal, 4 cup
Squash - Zucchini, includes skin, raw, 3 medium Tesco Organic - Leeks, 300 g
Kale - Raw, 3 cup, chopped
Carrots - Raw, 4 cup, chopped (juiced,optional)
Celery - Raw, 4 cup chopped (juiced, optional)
1 c raw cashews
Generic - Cremini Mushrooms, Raw, 1 cup
2 tbsp Mrs Dash, any flavor


Place beans in water in very large pot and bring to boil on low heat. Simmer for 30 minutes. Add onions, zucchini, leeks and kale to pot. Add carrot and celery juice to pot (or the chopped carrots and celery if not juicing) and Mrs. Dash.

NOTE: I did not juice the carrots or celery because I don’t have a juicer, but doing so would likely lend a creamier consistency. This makes A LOT!!!!
10 very large servings (2 cups per serving)

Dr. Joel Fuhrman
Eat to Live p 264

230 calories
26 carbs
11 g fat
6 g fiber
10 g protein
87 mg sodium

Confetti Summer Salad

Time 30 minutes plus 4 hours chilling
serves 8

2 cups corn kernels
4 baby zucchini, thinly sliced
2 scallions, sliced
2 bell peppers( yellow and red), seeded and chopped
1/2 cup Italian salad dressing

1. Cook corn in a small amount of boiling water in a covered saucepan for 4 minutes. Drain and rinse with cold water
2. In a large bowl, combine corn with veggies and dressings. Cover and chill

Per serving 67 calories, 3g protein, 15g carbohydrates, 2 g fiber, 1 g saturated fat, o cholesterol, 185mg sodium. Mix it up Replace zucchini with summer squash Blanch thinly sliced carrots and add to salad before chilling To add mild heat, toss in 1/4 tsp. Cayenne pepper. Garnish with fresh thyme.

Orange and Wine Asparagus

Orange and Wine Asparagus

3 Oranges
TBSP Balsamic Vinegar
Olive Oil
TBSP Red Wine or Red Wine Vinegar
Olives (stuffed or not your choice, we had garlic stuffed)
1 Shallot

Place chopped shallot into a small bowl and finely zest one of the oranges over the top.

Cut away skin and pith from both oranges and cut into segments by cutting down between the membranes. Work over another bowl to catch the juices. Set segments aside. Add 2 tablespoons of the collected orange juice to the shallots and zest, plus a pinch of salt and leave to marinate. Meanwhile, snap the tough ends off the asparagus.

Bring a wide pan of water to a rolling boil and blanch for 1-2 mins until half-cooked. (I skipped it as the Asparagus was ripe and ready but it’s worth it if you want to).

Lift out onto a tea towel to dry, and while still warm rub over a little olive oil and salt. Heat a griddle pan until extremely hot. Lay on the asparagus and grill for a couple of minutes on each side until nicely charred and cooked through. Finish vinaigrette by whisking in olive to taste (approx 5 tbsp) and more salt and pepper as desired.

Taste and check the balance of oil to vinegar. Serve the asparagus warm dressed with the orange segments and vinaigrette.

SOURCE: myfitnesspal.com

Veggie Squares

12 servings
104 calories per serving (1 serving = 2 pieces)

8 oz. tube crescent rolls
3 oz. fat free cream cheese, softened
½ c low fat buttermilk ranch dressing
4 c raw veggies (cauliflower, bell peppers, carrots, broccoli)
Pam

Preheat oven to 375 degrees. Unroll crescent rolls. Spray a cookie sheet with Pam and press crescent roll dough into pan to form a crust. Bake 10 minutes or until golden. Let cool 15 minutes. Combine cheese and dressing and spread over crust. Place the veggies over the top, cut into 24 squares and serve immediately.

Veggie Pasta With Italian Chicken Sausage

Ingredients:

2 small zucchini
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
1 garlic clove, diced
1 cup diced tomatoes
1 teaspoon oregano
1/2 pound cooked Italian chicken sausage, sliced into small pieces
1/4 cup grated Parmesan cheese, or to taste

Instructions:

1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it's soft and the edges are clear. Add salt and pepper to taste.

2. In a separate pan over medium heat, heat remaining 1 tablespoon of oil and add garlic. Sauté for a minute, and then add the tomatoes and oregano. Simmer for a few minutes, and then stir in the sausage.

3. Spoon sauce over zucchini. Sprinkle with Parmesan to taste.

Makes 2 servings.

Nutrition Facts
Number of Servings: 2
Amount Per Serving Calories: 409
Total Fat: 29 g
Saturated Fat: 11 g
Cholesterol: 89 mg
Sodium: 324 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 28 g

Brazilian Collard Greens

Ingredients:

Servings:

8 8

8

Servings Size

• 2 lbs collard greens
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1/3 cup minced shallot
• 1 tablespoon minced garlic
• kosher salt and pepper

Directions:

Prep Time: 5 mins

Total Time: 25 mins

1. 1 Remove and discard stems from collard greens and cut leaves into strips.
2. 2 Heat oil and butter in large saute pan over medium-high heat. Add shallots and garlic, sauteing until brown.
3. 3 Slowly add collard greens, stirring until they reach the desired degree of tenderness, about 15 minutes (time will vary on your personal taste).
4. 4 Add kosher salt and pepper to taste.

• 
  

  
  

Nutrition Facts

Brazilian Collard Greens

Serving Size: 1 (127 g)

Servings Per Recipe: 8

Amount Per Serving

% Daily Value

Calories 78.4

Calories from Fat 47

60%

Total Fat 5.2 g

8%

Saturated Fat 1.4 g

7%

Monounsaturated Fat 2.8 g

14%

Polyunsaturated Fat 0.6 g

3%

Trans Fat 0.0 g

0%

Cholesterol 3.8 mg

1%

Sodium 29.4 mg

1%

Potassium 158.5 mg

4%

Magnesium 24.4 mg

1%

Total Carbohydrate 7.0 g

2%

Dietary Fiber 3.2 g

12%

Sugars 0.4 g

1%

Protein 2.6 g

5%

8 servings

Read more: http://www.food.com/recipe/brazilian-collard-greens-203932#ixzz1F6hXzNrq

Vegetable Pate!

In my quest to eat more veggies and less processed food, I am always looking for interesting ways to get that accomplished but so far this is the most interesting concept I've seen: Vegetable pate! Jessica from The Bees, The Trees and My Knees has a recipe that sounds wonderful. I'll be checking it out and eating it with some almond crackers, lightly cooked crudites, perhaps some eggs, etc. What will you eat it with?

http://jessicapbees.blogspot.com/2010/11/vegetable-pate.html#comments

Chicken Vegetable Pasta

Clean Eating Chicken Vegetable Pasta

(Makes approximately 6 servings)

Ingredients
1 medium onion, diced fine
3 cloves garlic, diced fine
1 green bell pepper, diced fine
6 large crimini mushrooms, diced fine
1 pint cherry tomatoes, halved
1 cup fresh basil, chopped
1/2 cup grated parmesan cheese + some for sprinkling
1 tbsp. olive oil
4 boneless, skinless chicken breasts, baked and cut into bite-sized pieces
1-2 tsp. garlic powder (stick to 1 tsp. if you have to talk to somebody
the next day)
1/2 pound whole wheat rigattoni, cooked (I use gluten free Tinkyana)

Directions

Step 1 - Cook pasta according to package directions.

Step 2 - In a large skillet, sauté the onion, garlic, bell pepper and
mushrooms over low heat until soft. Cook this slowly so that the vegetables
will release their juices. Otherwise, 1 tbsp. of olive oil won't be enough.
It's okay to get the pan hot over high heat, but then sauté over low heat.
Be patient. It's worth it.

Step 3 - Once the vegetable mixture is sautéed and soft, fold in the
tomatoes and basil. Cook until the tomatoes just barely start to wilt.

Step 4 - Add your pasta to the pan mixture and then the garlic powder and
parmesan cheese. Stir well.

Step 5 - Stir in your chicken and serve.

SOURCE: Tiffany McCauley

Nutrition info via myfitnesspal:

497

calories, 52

carbs, 11

g fat, 46 g protein,

102 mg cholesterol

Curried Root Vegetables

Curried Root Vegetables

This savory root vegetable dish can be adjusted to the number of people you are serving. I have a large family and we like leftovers so I cook larger batches. If you are cooking only for one, two, or three, I suggest you cut this recipe in half. You can use canned or fresh tomatoes here. I use fresh, organic, greenhouse-grown tomatoes from BC this time of year. Also, make sure to cut all of your vegetables so they are about the same size, otherwise some will turn to mush while others may still be underdone at the end of cooking time. I imagine this recipe would also work in a slow cooker. As of now, I don't have a slow cooker that is large enough to make a meal to feed our entire family. I need to upgrade. :)

2 to 4 tablespoons extra virgin olive oil or coconut oil

1 teaspoon whole cumin seeds (optional)

1 large onion, chopped

2 cloves garlic, crushed

4 teaspoons mild curry powder

1 teaspoon ground cumin

1/2 teaspoon turmeric

pinch or two cayenne pepper

2 to 3 teaspoons sea salt

3 medium parsnips, peeled and cut into chunks

3 large carrots, peeled and cut into chunks

2 medium yams, peeled and cut into chunks

6 small yellow or red potatoes, cut into chunks

4 cups chopped fresh tomatoes

2 cups water

In a cast iron dutch oven or 6-quart pot, heat the oil over medium heat. Add the cumin seeds if using and cook for about 30 to 60 seconds or until fragrant. Add the onions and saute for about 10 minutes until softened and beginning to change color. Add the spices and saute for another 60 seconds.

Next add the root vegetables and saute for a few minutes to coat with the spices and oil. Then add the tomatoes and water, partially cover pot with a lid, and simmer on medium heat, stirring occasionally for 25 to 30 minutes or until vegetables are tender. Cooking time will vary depending on what size you cut your vegetables.

Serve over quinoa and garnish with chopped cilantro if desired. Store leftovers in a tightly sealed container in the refrigerator for up to a week. Source: www.NourishingMeals.com

Spinach with Almonds

Spinach is full of the essential minerals your body needs to prevent unhealthy cravings for refined salt. Eat this delicious and simple dish sprinkled with mineral-rich sea salt to improve the clarity of your skin!

Ingredients:

• 1 bag of fresh spinach
  
• ½ onion, small dice
  
• 2 Tbsp ghee (separated)
  
• 2 Tbsp chopped almonds
  
• 2 tsp lemon juice
  
• Salt

Instructions:

1. Melt 1 TBSP ghee in sauté pan; sauté chopped almonds until lightly browned (set aside).
   
2. Melt 1 TBSP ghee in large pot. “Sweat” onion over low-medium heat for 3-4 minutes. When partially translucent, turn to low heat and add fresh spinach. Cover and let cook together, stirring occasionally (don’t let brown or burn) as spinach reduces. Drain spinach, and keep warm/hot.
   
3. Pour almonds and 2 tsp lemon juice over spinach, and sprinkle with sea salt if desired.
   
4. Serve immediately.

Quantity, color are key to better health with vegetables

by Lynn  Little

From a health standpoint, vegetables are a five-star food group:  naturally
nutrient-rich; better tasting than a vitamin pill; low in calories  and fat;
cholesterol-free; and packed with disease-fighting  phytonutrients.

A study in the November Journal of Nutrition emphasizes  the double benefit
of vegetable intake. Volunteers who ate vegetables  consistently for two
weeks had higher blood levels of vitamin C - and lower  levels of some
compounds that impair health. In this study, the vegetables  were eaten as
gazpacho, an antioxidant-rich soup of tomatoes, cucumbers,  green peppers and
garlic.

To maximize your health with vegetables,  nutrition experts suggest at least
three to five servings per day - in a  rainbow of colors. All types of
vegetables can be nourishing and delicious -  fresh, frozen, canned and
juiced. Hearty soups and stews are a great way to  enjoy veggies on frosty
winter days. Other ways to bump up your intake  during cold and flu season
include: crunchy carrots for a snack at school or  work; a tossed spinach
salad at lunch or dinner; and a quick-to-cook side of  frozen broccoli in the
evening.

Here are a dozen vegetables and ways  to enjoy them, at the same time,
treating yourself to good health:

·  Broccoli and cauliflower: They are versatile and very healthful. Eat them 
raw (with dip if you like) or cooked, in a salad, or even a slaw.

·  Carrots: They're sweet, crunchy, and good for your teeth, eyes and heart. 
They're perfect raw (as a snack or salad) or cooked in a stew.

·  Peppers: They come green, red, yellow, orange, even purple. Enjoy peppers
in  a salad, stir-fry, casserole or as a snack.

· Spinach: A salad of baby  spinach leaves with pears or apples can turn
anyone into a real spinach  lover.

· Onions: The zesty onion family (scallions, leeks, and garlic,  too) offers
some powerful antioxidant nutrients.

· Peas: Fresh,  frozen, or even canned, peas are a treat to eat, and they are
popular with  small children.

· Beets: If you've never liked beets, try them in a new  way - roasted,
grilled or lightly steamed in the microwave.

· Sweet  potatoes and yams: Switch the color on your usual baked potato - and
you'll  get a lot more nutrients, along with great taste.

· Mushrooms: Just a  mushroom or two adds rich flavor to a casserole, soup,
stew, stir-fry, or  even a tossed green salad.

· Leaf and romaine lettuce: Rule of thumb for  a healthy salad: The darker
green or red the lettuce leaves, the more  nutrients you get.

· Green, yellow or purple beans: Like their pea  "cousins," beans offer some
fiber and a bit of protein, along with vitamins  and minerals.

· Tomatoes: Cooking increases the availability of some  tomato nutrients - so
enjoy canned sauce, paste and chunks.

Eating  more vegetables (and fruits) might be one of the smartest choices you
can  make. Eating at least five servings of produce a day helps fight 
cardiovascular disease, diabetes and cancer, as well as everyday colds. It 
also helps maintain your eyesight and improve overall health at the same 
time.

Veggies - FRESH, FROZEN OR CANNED??

Message of the Day
FRESH, FROZEN, CANNED



Growing up, I only knew vegetables one way. FRIED! I didn`t even know
what
vegetable I was eating, because all of them looked the same – FRIED!
Yes, we
had salad on the table for dinner, but us southerners really liked to
ladle
on the dressing, so it`s more like a bowl of dressing with some lettuce
and
chopped tomatoes in it.

I did not become adventurous with vegetables until I came to California
in
the early seventies and opened up a salad bar in Beverly Hills called
"Ruffage." I would get up at four o`clock in the morning and go to the
wholesale produce market to pick up lots of veggies for the day. I made
friends with all the salespeople there, and they would let me taste all
the
vegetables that had been picked and shipped to them. I began having
salads
every day! I tried all kinds of combinations, and when I began eating
vegetables, I began feeling healthier!

There are three ways you can buy veggies nowadays. You can buy them
fresh,
and that`s the best way to eat them. There`s something about the taste
of
freshness that cannot be duplicated. All around the country, there are
many
big supermarkets and massive superstores that have a great selection of
fresh produce at very affordable prices.

The next best thing is frozen. The frozen food department is busting
with
bagfuls of frozen veggies. I picked up a few myself last week. I got
one
with broccoli, carrots, and cauliflower, and another with water
chestnuts,
bell peppers, and zucchini. I keep them handy when I want to make a
quick
vegetable soup or a stir-fry. Sometimes I steam the veggies and add
them to
a baked potato or some pasta.

The third way to purchase veggies is in a can. Before writing this
message,
I bought various cans of veggies. I bought canned spinach, canned green
beans, and canned mixed vegetables. Well, I found that these veggies
tasted
very salty and very soggy. They just didn`t make my taste buds sparkle.
If
for some reason you have to buy canned vegetables, please rinse them
off
before cooking with them.

Are you eating enough portions of veggies every day? How many – five,
six,
seven? Are you eating salads for lunch, snacking on carrots and celery
sticks for snacks during the day? Are you serving a side of vegetables
with
your evening dinner?

Tell me your favorite way of serving veggies. Are they simple, or are
they
edgy? ;-)

Love,
Richard

How To Cook Almost Any Vegetable

Here's How to Cook Almost Any Vegetable


By CeCe Sullivan
The Seattle Times

Why does the subject of vegetables inflame such passionate feelings?
A brief, innocent mention of Brussels sprouts in a casual
conversation can lead to long-winded diatribes about their vile
smell and foul flavor.

One colleague even abhors "green things" to such a degree that he's
limited his vegetable choices to three: tomatoes, corn and lettuce
(which is also green but evidently bland enough to please his picky
palate).

Then there's the contentious matter of a cooked vegetable's texture.
To some, asparagus that's been cooked al dente is perfectly sublime.
But to others, those same asparagus spears aren't tender-crisp at
all but downright raw and inedible.

Fortunately, the field of vegetables is so vast, and their cooking
methods so gloriously varied, that there's something for everyone.

In Vegetables Every Day (Harper Collins, 2001) author Jack Bishop
divides cooking techniques for vegetables into dry and moist heat
methods. It's a good starting point, because each will produce its
own flavor and texture.

So here's a guide to the best cooking methods for seasonal produce.

Moist-heat methods

Blanch: Vegetables are briefly put into a saucepan of boiling water
and the timing begins immediately. This method doesn't fully cook
the food but softens the texture.

To stop the cooking and set the color, "refresh" vegetables by
immediately draining and plunging them into ice water.

Vegetables can be blanched a day in advance of serving. Once they're
refreshed, pat with paper towels, then wrap in dry towels, place in
a plastic bag and refrigerate. Finish cooking by sauteing or stir-
frying the vegetables.

Blanching and refreshing are also necessary before freezing
vegetables to keep the enzymes from breaking down both color and
texture.

Boil: Here's a myth buster. Adding a pinch of baking soda to boiling
water may indeed help keep vegetables green, but the soda's alkali
destroys cell walls, causing a mushy texture -- so skip that idea.

There is, however, a real solution to holding the vibrant color.

"Essentially, with most green vegetables, you can count on having 7
minutes of heat before there is a major color change," says Shirley
Corriher, author of CookWise: The Secrets of Cooking Revealed
(William Morrow, 1997). "Cooking longer will cause the natural acids
present in vegetables to turn them yellow-brown."

Vegetables should be added to rapidly boiling water and the timing
should begin only when the water returns to the boil. Always leave
the pan uncovered. If boiling vegetables for a salad, be sure to
refresh them to stop the cooking.

Braise: Vegetables contain lots of natural moisture, which releases
in cooking. Lightly brown the vegetable in a little fat, than add a
tablespoon or two of liquid to start the cooking process. Cover the
pan and cook slowly over medium-low heat. Once the vegetable has
released its moisture, add only enough additional liquid to keep it
moist.

Poach: This technique is similar to boiling but uses less liquid and
a lower heat to gently cook more fragile vegetables.

Steam: A large pot and a simple steamer basket are the tools needed
to cook vegetables with this method. Don't pack the basket too
tightly with food or the cooking will be uneven. Bring the water to
a boil before placing the covered basket above the pot.

Dry-heat methods

These evaporate moisture in the vegetables quickly, which causes the
juices to brown and the natural sugars to concentrate and become
very flavorful.

Broil: The heat source is above the food, making this a great
technique for blistering the skins of sweet peppers or chilies for
easy peeling and a smoky flavor. Sliced vegetables such as eggplant
should be brushed lightly with oil to keep them from drying out
under the high heat.

Grill: This technique is similar to broiling, but the heat source
comes from below, and a basting liquid is needed to keep food moist.
Grill baskets or a perforated stainless-steel grid are perfect for
keeping small vegetables such as mushrooms and cherry tomatoes from
falling into the fire below. For indoor cooking, heavy grill pans
caramelize the vegetables and give them a wonderful smoky flavor.

Roast: This has become a favorite technique for cooking vegetables.
Toss with a light coating of olive oil and sprinkle lightly with
salt, then roast in a single layer in a shallow, rimmed baking
sheet. The high temperature of 400 degrees or above causes the
vegetables to shrink and loose their natural moisture, which
concentrates the sugars and deepens the flavor. (Baking uses a
temperature of 375 degrees or lower.)

Saute: The pan size should be large enough to cook the vegetables in
a single layer without crowding. The bottom of the pan should have a
light coating of oil, or a mixture of oil and butter. A no-stick
cooking spray can also be used. Set the pan over medium heat and
wait for the oil to become hot before adding the vegetables. Blanch
tougher vegetables such as green beans first to speed the cooking
process.

Stir-fry: Basically, this technique is similar to a saute, but
vegetables are cut into smaller pieces. Use medium-high to high heat
for quick cooking, and toss often.

Williams-Sonoma Kitchen Companion: The A to Z Guide to Everyday
Cooking Equipment and Ingredients (Time-Life, 2000); Vegetables
Every Day (Harper Collins, 2001) by Jack Bishop; Perfect Vegetables
by the editors of Cook's Illustrated Magazine (America's Test
Kitchen, 2003); CookWise (William Morrow, 1997) by Shirley Corriher.


www.sun-sentinel.com