Nutritarian Recipes

Nutritarian was coined by Dr. Fuhrman who believes that eating a diet high in nutrients is what the body needs to stay healthy. He is not alone, many new theories support that a diet high in fruits, vegetables, beans, nuts and seeds can minimize disease and keep the body feeling full of vigor and health. The fountain of youth turns out to be a green smoothie, in effect, and here is the secret recipe!

Green Smoothie

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Buy the Bullet blender or one like it. You can find it at Target. It is a one-serving blender that is very powerful and fun to use. Stuff it half full with spinach or kale. Add half a banana sliced, and some fruit like strawberries, blueberries or for something sweet, 1/4 mango (be sure it’s peeled). Add 2 tablespoons of cold milled flax-seed (you can find it in the drugstore) and pour soy milk or almond milk or coconut milk (all unsweetened and NO cows milk–eww!) over the whole thing stopping about 1/4 of the way from the top. Screw on the blades that poke up and beat until the greens are teeny tiny bits. Now drink it. Yum, you should like it.

Green Smoothie 2

Buy some watermelon (very alkaline and good for you) and cut it up. Try to get the seedless kind or take out the seeds yourself. Put about a cup of spinach in your bullet. Then add a cup of chopped watermelon and a half of frozen banana (more on this later). Pour the juice of an orange over it. Add those two tablespoons of milled flax seeds (so amazingly good for your heart)–don’t forget them! Beat it until it is a beautiful smooth green concoction. YUM!

Bananas are high in Potassium

Sometimes I eat Josie’s frozen yogurt because my husband loves ice cream and yogurt is so much better for him. We go out a lot in the summer, but I have a recipe for ice cream without dairy!!! And it is really good. It is made with frozen bananas. Here it is: One frozen banana sliced and thrown in the Bullet. Pour coconut, soy, or almond milk over it until the bullet is about half full. Add some type of nut butter to thicken it. I like tahini but my husband likes peanut butter. Add a sweet fruit like strawberries or mango and beat it all in the Bullet. It’s the best and good for you, too.

There’s a funny thing about bananas that Dr. Gregor says in this video. This video is excellent and the information Dr. Gregor gives is a real eye-opener!

Greens Recipe

Take an onion, some minced garlic, some mushrooms and fry them in some grape seed oil or olive oil but use lower heat. When they look nice and cooked throw a few handfuls of greens into the fry pan and put a lid on it. If you are using spinach, it will not take more than a few minutes, but if you are using collard greens, you may need to cook if for about ten. Keep checking it. Wilted-looking spinach is delicious but it can over cook quickly. Take those greens and put them over some cooked brown rice and squirt flaxseed oil over it. Then squirt some Braggs Aminos over it too. Sprinkle some beans and then some toasted sesame seeds and sit yourself down to a delicious and healthy meal. It’s my favorite.

Beans Recipe

Fry a sliced onion and a cup of mushrooms along with minced garlic (as much as you like) in a tablespoon of grape seed oil (olive oil if you use low heat) until soft and caramelized. Add a can of navy beans (black, red, whatever your favorite) and heat until warm.

Crispy Kale

Wash a large bunch of kale and dry it. Make sure it is dry by hand drying it. After it is completely dry, put it in a bowl and toss with your favorite oil so that all the leaves are coated with the oil. Season it but do not use salt. (Salt makes it soggy but you can salt it after you cook it if you want to.) Put it in a moderate oven until it dries out and turns crispy but take it out before it turns brown, maybe 10 or 15 minutes.

White Bean Soup

I wanted to try making a creamy soup without using coconut milk. So, I cooked 2 cups of soaked white beans in my pressure cooker (about 30 minutes) along with two large boxes of vegetable broth, a chopped onion, and half a bulb of garlic. Afterwards, I took two cups of soup with as many beans as I could scoop up, and blended them until creamy. I added 1 cup of cashews and a 1/4 cup cashew butter and blended it. Then I took what I had blended and added it to the soup. I also added a couple of teaspoons of Garam Masala seasoning. Just before serving, I added  Swiss chard. This soup has a lot of protein in it, and you can add whatever greens you like. Swiss chard is a mild, delicious green with lots of nutrients.

Baby Kale with Coconut Mana

Place five ounces of mixed baby kale in the fry pan with a tablespoon of coconut oil and heat until wilted. Add one tablespoon of coconut mana and toss until warm. Serve the kale and mana mixture sprinkled with plum flavored vinegar to taste. Add roasted pumpkin seeds and sprouted wheatberries.

White Navy Beans

Soak a half of a bag (8 oz or 1 cup) of white beans overnight or for 8 hours. Drain and  put in pressure cooker. Pour 2 cups of vegetable broth and one tablespoon of olive oil over beans. Add one half of a head of cauliflower, one chopped onion (2 inch pieces) one bulb of garlic (seven or eight cloves), and one pound of greens (kale, chard and/or spinach). Cook for 3 minutes after the regulator begins to rock. Cool until lock releases, and then use an immersion blender until greens, cauliflower, onions, and garlic pieces are blended. This should take a short time so that most of the beans remain whole. Add Braggs Liquid Aminos and flax oil to taste.

Green Tea Smoothie

One teaspoon Matcha Green Tea steeped in a couple of tablespoons of boiling water for 10 minutes and stirred to a smooth paste, one cup of soy milk, one half of a banana, a few organic strawberries, a handful of baby kale or spinach, 1/8 cup of ground flax seeds, 1/8 teaspoon turmeric and 1/8 teaspoon of ginger and a dash of black pepper dissolved in a small amount of olive oil. (Ginger, turmeric and black pepper fight cancer too). Put it all in a one-serving smoothie maker and mix until creamy and green. Drink one every day to fight cancer!

Vegetarian Hamburger

Fry onions, mushrooms, and garlic in coconut oil, then add cooked black beans, stir in some corn, and add a handful of wakeme sea vegetables and Bragg’s Liquid Aminos for salt. Sprinkle some Italian seasoning and some Garam Masala over it and mash it with a potato masher. Do a little taste test and add more Liquid Aminos or other spice to your taste. Then add oatmeal, whole wheat flour, or oat bran until it is the consistency of something that you can form into patties. Fry the patties in a little more coconut oil and serve it on a whole grain english muffin, pita, or just a lettuce wrap with cilantro, avocado, lettuce, onions, and tomato.

Oil-Free Salad Dressing

Three organic oranges, peeled and with the seeds removed, 1/4 cup nut butter (peanut or cashew), 1/4 cup roasted or raw sesame Tahini, 4 cloves of garlic, and 1/8 cup Braggs Aminos (or more for a saltier taste). Add some dates if you like it sweet. Blend it all until smooth. The oil in this dressing comes from the nuts and when refrigerated it tends to thicken a bit. Another delicious salad dressing is somewhat the same but uses lemons instead of oranges and some ginger. You can add whatever spices you like to give it your unique flavor. Dr. Fuhrman has similar recipes in his books, and here is a link to more from Healthy Girl’s Kitchen.


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