Dr. Fuhrman's Diabetic Reversal Menu

By Joel Fuhrman, M.D. www.drfuhrman.com

Enjoy This One-Day Sample Menu Of Delicious, Easy-To-Prepare, Healthful Meals.Menu (Recipes Below)

Breakfast: Grapefruit and Soaked Oatmeal Supreme

Lunch: Large Green Salad with Blood Orange Dressing Tomato-Bean Soup

Dinner Raw Veggies with Scallion-Eggplant Dip Garlicky Spinach Zucchini & Mushrooms Tofu-Bean Chili

Dessert/Snack: Two Kiwifruits

Soaked Oatmeal Supreme

1/3 cup raw oat flakes
1 Tbsp. flaxseed
6 walnut halves, crushed
1 pint fresh or frozenstrawberries, sliced in half
Put the oat flakes in a cup, fill the cup with water, and place it in the refrigerator.
In the morning, the oat flakes will be softened. Cut in the fruit, mix inthe flaxseed, and sprinkle the crushed
walnut on top.
Blood Orange Dressing
1 navel orange, peeled
2 Tbsp. blood orange vinegar
6 raw, unsalted cashew nuts
Place peeled orange, vinegar, and nuts in blender and blend until smooth.
Serve with a large green salad.
Tomato-Bean Soup
6 tomatoes
2 leeks, washed and chopped
1 onion, chopped
1 cup mushrooms, chopped
1/2 cup adzuki beans
3 cups bok choy, chopped
2 Tbsp. VegeBase
1 tsp. Mrs. Dash seasoning
3 cups water
Place ingredients in a pot; cover and simmer for two hours on a low flame.
Purée the tomatoes, onions, and leeks, and then stir back in with the other ingredients.
Leave all other ingredients in small chunks.
Serves two.
Scallion-Eggplant Dip
1 eggplant
3 scallions, chopped
3 garlic cloves, minced
1/2 tsp. mixed Italian herbs
Bake the eggplant until soft.
After it has cooled, scoop out the soft inner flesh and blend it with the remaining
ingredients.
Serve with raw vegetables.
Garlicky Spinach
1 large (16 oz.) bag of frozenspinach (defrosted)
4 garlic cloves, chopped
1 cup oil-free tomato sauce
Mix the spinach and chopped garlic into a pot with the oil-free tomato sauce.
Simmer on a low flame for 15 minutes, stirring occasionally.
Serves two.
Zucchini & Mushrooms
2-4 zucchini
1 cup mushrooms
1/2 tsp. onion powder
1/2 lemon, juiced
1 Tbsp. lightly toasted sesame seeds
Steam the zucchini and mushrooms just until they are soft.
Sprinkle with onion powder, lemon juice, and sesame seeds.
Tofu-Bean Chili
1 cup unsalted canned kidney beans
4 oz. tomato paste
1 cup red onion, chopped fine
2 cups firm tofu
1 tsp. chili powder
1 Tbsp. Riesling raisin vinegar
1 cup plum tomatoes, chopped
1/2 cup green or red peppers, chopped
Cut the tofu into thin strips and then bake on a wire rack in the oven at 275º
for 30 minutes to harden.
Chop the tofu into small chunks and mix with the remaining ingredients.
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