Tag Archives: fuhrman

Polish Summer Beet Soup

I’m a huge believer that you show people you love them through food.  The way to a man’s heart is through his stomach, right?  So many people have the wrong idea of showing love through food.  Making fatty food, serving icecream and cookies, these are NOT ways to show love.  In fact, these are foods you should feed your enemies, as you are slowly killing the people you are feeding these foods to.  So how do you show your family that you love them?  By spending time in the kitchen cooking up a heartwarming bowl of soup.

Show your family that you love them by making them this healthy, cleansing soup.  This is one of my toddler’s very favorite dishes of all time! In fact, he is eating it right now, and he asked me to “please make it every morning and every night”.  I’d say that is success, right? This is a play off of a Polish beet soup that is usually made in the summer (due to the use of beet tops).


1 extra large onion, diced

3 large carrots, halved lengthwise, then thinly sliced

3 stalks celery, diced

1 very small parsnip, shredded

6 medium beets, peeled and coarsely shredded, green tops sliced thinly

1 very small head savoy cabbage, sliced thinly

3 medium zucchini, quartered lengthwise, and then sliced thinly

12 cups homemade broth

1 T red wine vinegar

juice from 2 lemons

Freshly chopped dill, for garnish


Sautee onions in a few tablespoons of broth until translucent.  Add carrots and celery, sautee 4 minutes.  Add beets, parsnip, cabbage, zucchini and broth, simmer about 1 hour, until tender.  Add beet tops and simmer about 10 more minutes until wilted. When soup is cooked to your liking, add vinegar and lemon juice.  Add salt and freshly ground pepper to taste.  Serve with plenty of fresh, chopped dill.

Pasta with many vegetable sauce

This is one of my favorite pasta recipes…or should I say vegetable recipes?  It is mostly vegetables, a little whole wheat pasta, but mostly vegetables.  This dish is Nutritarian friendly and kid friendly, too!  Sam loves it.

If you wish, beans would taste great in this recipe.  Add an extra clove of garlic and 2 cups or so of cooked canellini or kidney beans—mmm:)

Makes 4-6 servings (we eat a lot!)


2 onions, diced

6-8 cloves garlic, minced

1 medium eggplant, chopped into 1/2 inch dice or smaller

2 red peppers, chopped

1.25 pound zucchini, chopped

8 oz sliced white or cremini mushrooms

2 28 oz cans of chopped tomatoes (no salt added)

2 Tbs tomato paste

1 1/2 cups vegetable broth

1/2 tsp red pepper flakes (more or less to taste, I use 3/4 tsp, but then add a few peas to Sam’s bowl so he doesn’t’ taste as much heat)

A few handfuls of baby spinach, baby kale, or  beet greens

freshly ground pepper

12 oz “hardy” (because the sauce is thick and chunky) whole wheat pasta shapes such as penne (cook to package directions)


Sautee the onion in a little water or broth in a large pot over medium heat until translucent.  Add garlic, saute 1 minute more.  Add eggplant, stir 1 minute.  Add zucchini, peppers, and mushrooms, cook 5 more minutes or so.  Pour in tomatoes, paste, broth, and red pepper flakes.  Bring to simmer, simmer about 20 minutes to allow flavors to marry.  Add spinach, stir until wilted (about 1 minute).  Season with pepper to taste and toss with pasta.  If you desire, sprinkle a little fresh chopped basil, cilantro or parsley on top of each serving.

Watermelon Slushee

It is the wrong season for a watermelon slushee, isn’t it?  No matter, I made one anyway because I had a watermelon sitting on my counter, begging to be enjoyed.

If, for some reason, this is not sweet enough for you, go ahead and add a date to the mix, but I thought this was plenty sweet—actually, too sweet!  I think I’ve been drinking too many green smoothies latelySmile


1 small (such as pureheart) watermelon

2-3 cups ice (judge by the size of your melon!)

juice from half a lemon or lime

a few mint leaves plus more to garnish (optional)


Add watermelon to blender first, then add ice and other ingredients.  Blend a few seconds until smooth.  Enjoy!

Vegan Avocado (no)-Tortilla Soup

This recipe owes its inspiration to Vita-Mix’s book, Create Recipes for Professional 500.  I omitted the tortillas, photo (7)added more beans, avocado and corn in place of the tortillas.  I’ve also changed the directions so that this will work for any blender, as I myself am not lucky enough to own a new vita-mix (mine is about 15 years old! darn thing will never break, so I guess I’ll never have a new one!). 


2 cups low sodium vegetable broth

5 Roma tomatoes, quartered

1/3 bunch cilantro, stemmed

1 garlic clove

1/2 tsp black pepper

1/2 avocado, pitted and peeled

1/2 lime, peeled

1/2 c black beans

1/2 c corn

jalapeno to taste


1/2 avocado, chopped (optional, could increase corn and beans instead so as to keep fat at a lower level depending on your personal needs)

few sprigs cilantro

1/4 c corn

1/4 c black beans


Heat broth and tomatoes in medium pan.  Add beans and corn to heat through.  Pour into blender, add the rest of the soup ingredients.  You may want to remove the hole in the lid of your blender and cover with a folded towel to blend (this is supposed to be the safe way to blend hot liquids.  I don’t do this, but I don’t want anyone else burned!).  Blend until smooth.  Pour into bowls and garnish. 

Serves 2

Supplements: Safe? Effective? or Dangerous?

303429_4594I’ve read results of countless studies on supplements and the results have been not just inconclusive, but contradictory.  Dr. Fuhrman, in Super Immunity, helps set the record straight and really explains why results of these studies have been all over the map.  Before you pop another multivitamin, read this! (Actually, just buy Super Immunity already.  I mean it!)

Dr. Fuhrman recommends “for most individuals a high-quality multivitamin/multimineral capsule to assure favorable levels of vitamin D, B12, zinc, and iodine” (144).  However, this recommendation comes with a heavy word of caution: “there is clearly a significant risk from supplementing certain nutrients on a regular basis….” (144).  The nutrients that research has revealed are dangerous to supplement with are folic acid (gah! The prenatals I was taking!), Vitamin A (both retinol and beta-carotene), copper, Iron, and large doses of Vitamin E.

Before rushing out to buy a vitamin supplement, I want to point out that Fuhrman does not actually know if a multi-vitamin without the above mentioned harmful ingredients would be beneficial.  He states that “…there is insufficient evidence to conclude that a multivitamin, as currently constituted, plays a significant role in extending lifespan or reducing the incidence of cancer.  However, since science has shown that the negative effects come from only a limited number of supplemental ingredients…a study conducted on a properly designed multivitamin, without those ingredients, would probably reveal health benefits” (145).

My favorite point is that although “beyond these above-discussed elements, there is no evidence that other nutrients in the RDI dose ranges found in ordinary multivitamin/multimineral preparations are harmful.  However, a crucial point needs to be made: supplements are not substitutes for a healthy diet.  To the extent that they offer some people the confidence to eat less wholesome vegetation, they are hurtful, not helpful.” (151).  Aim to get all of your nutrition from food!

Dr. Fuhrman suggests the possibility of having one’s blood tested for nutritional adequacy and also to see how much supplementation (if any) is needed to keep ranges healthy and normal.  This is a wonderful idea.  I’ve been tested before and plan on testing again this year.

Just a note, although I have never used Dr. Fuhrman’s vitamin supplements, I saw that he sells his own brand (free of the ickies) on his website.  I cannot tell you whether they are great or not, but I have been considering trying them.

Creamy Carrot Soup

631903_80760988I love, love, love this soup.  It is so creamy and satisfying and I love the “green” tasting kick jalapeños give the soup.  Of course, use as much spice as you like! Garnish with fresh herbs if you are feeling fancy, but honestly, this is great even without the herbs as jalapeno has such a fresh (or as I said above, “green” taste).  This tastes great served along side a dish of oven roasted vegetables—especially brussels sprouts!  This soup (and the brussels sprouts) both get my two year old’s stamp of approval. 

As usual, this soup uses no salt, no oil, etc. as it is a Fuhrman-friendly nutritarain soup.  Enjoy!

Serves 2-4 as a first course


1 medium leek, white and pale green parts only, sliced in half and then cut into 1 inch half circles, soaked in water and drained to clean well

6 medium carrots, peeled and sliced

jalapeno to taste (fresh or dried)

3 cups homemade vegetable broth

Chopped fresh herbs (optional)


Sautee leek in a little water in a soup pot for about 10 minutes until softened.  Add carrots, jalapeno, and broth.  Bring to a boil, then cover and simmer until carrots are tender.  Use an immersion blender (or a regular blender) to blend soup until creamy.  Serve garnished with fresh herbs if you wish, parsley and cilantro work especially well.