Eat to Live Quick and Easy Cookbook: 131 Delicious Recipes for Fast and Sustained Weight Loss, Reversing Disease, and Lifelong Health

By Joel Fuhrman

From the #1 New York Times bestselling author Dr. Joel Fuhrman comes satisfying yet simple anti-inflammatory, plant-based recipes for sensible weight loss, lower cholesterol, blood sugar regulation, improved energy, hormonal balance, and optimal health

Ready for a reset but find “diet foods” bland and boring? Tried every cooking trend but still didn’t save any time, or money? Want to find a healthier, whole foods routine for you, and your family, that lasts longer than a week? From the best-selling author of Eat to Live—the guide that has helped millions shed pounds and add years to their life—comes Eat to Live Quick and Easy Cookbook, 131 super delicious, easy-to-prepare, budget-friendly, incredibly healthy recipes.

A full-color cookbook with photographs accompanying each recipe, nutrition facts information, and easy-to-follow instructions. This guide helps foodies and picky eaters alike enjoy nutrient-rich, whole foods, without sacrificing taste and flavor. Dr. Fuhrman’s life-changing recipes help any home cook to:

·      Improve immunity, inflammation, digestion, bone strength, and cognitive function

·      Balance hormones, blood sugar levels, and weight management

·      Learn easier meal-prep techniques for breakfast, lunch, dinner, and satisfying snacks

·      Discover gluten-free, dairy-free, vegan and vegetarian friendly recipes that actually taste good

Including allergen-friendly and accessible dishes, sauces, salads, and desserts, such as: Kale and White Bean Stew, The Perfect Pesto, Chilled Sesame Noodles with Broccoli, Creamy Barley Risotto with Tomatoes and Peas, Chickpea Burgers, Five-Minute Chocolate Ice Cream, and No-Bake Apricot Oat Bars, this cookbook offers something for every taste bud and budget.

No guilt, no-fuss, just amazing food that’s good for you and delivers on taste and flavor. From the grocery store to the kitchen table, Eat to Live Quick and Easy Cookbook is just what you and your family have been looking for to become happier and healthier than ever before.

• Language: English
• Publisher: HarperCollins
• Release date: May 2, 2017
• ISBN: 9780062684967

Joel Fuhrman

JOEL FUHRMAN, M.D. is an internationally recognized expert on nutrition and natural healing, a board-certified family physician, President of the Nutritional Research Foundation, and a #1 New York Times bestselling author. Dr. Fuhrman has appeared on hundreds of radio and television shows, including his own  successful PBS specials, which have raised millions for public broadcasting stations. Dr. Fuhrman is the author of six New York Times best-sellers: Eat to Live (Little Brown, 2003); Super Immunity (HarperOne, 2012); The End of Diabetes (HarperOne, 2013); The Eat to Live Cookbook (HarperOne, 2013); The End of Dieting (HarperOne, 2014) and The End of Heart Disease (HarperOne, 2016). In addition to his New York Times best-sellers, Dr. Fuhrman has written several other popular books, which include: Fast Food Genocide (HarperOne, 2017); Eat to Live Quick & Easy Cookbook (HarperOne, 2017); Eat for Health (Gift of Health Press), Disease Proof Your Child (St. Martin’s Griffin), Fasting and Eating for Health (St. Martin’s Griffin) and the Dr. Fuhrman’s Nutritarian Handbook and ANDI Food Scoring Guide (Gift of Health Press).

Book preview

Contents

Cover

Title Page

Introduction

The Nutritarian Lifestyle

Cooking Techniques and Tips

Recipes

Breakfast

Blue Apple Nut Oatmeal

No-Cook Strawberry Oatmeal To-Go

Cinnamon-Spiced Baked Oatmeal

Creamy Buckwheat Porridge

Quick Breakfast Quinoa

Berry Yogurt

Chia Seed Breakfast Pudding

Quick Banana Walnut Breakfast

Fruity Chickpea Cereal

Tofu Scramble with Tomatoes and Peppers

Creamy Breakfast Broccoli

Smoothies and Beverages

Hot Oatmeal Smoothie

Go-To Green Smoothie

Green Lemonade

Super-Easy Blended Salad

Chocolate Peanut Butter Smoothie

Chocolate Almond Smoothie

Margarita Cooler

Orange Pomegranate Sparkler

Salad Dressings

Ginger Almond Dressing

Easy Balsamic Almond Dressing

Banana Walnut Dressing

Creamy Lemon Dressing

Orange Sesame Dressing

Quick Avocado Dressing

Simple Vinaigrette

Strawberry Balsamic Dressing

Ultimate Veggie Dressing

Better-for-You Mayo

Salads

Balsamic Tomato and Asparagus Salad

Black Bean and Avocado Salad

Broccoli Pomegranate Salad

Sweet Shredded Carrot Salad

Old-Fashioned Grain and Mushroom Salad

Green Bean Salad with Lemon Basil Vinaigrette

Kale and Red Cabbage Salad

Peach and Leafy Lentil Salad

Quick and Easy Bean Salad

Sweet Potato Salad

Tex-Mex Salad

Kale and Fruit Salad with Almond Citrus Dressing

Blueberry Almond Salad

Chopped Nutty Fruit and Vegetable Salad

Dips, Chips, and Accompaniments

Back-to-Basics Guacamole

Perfect Pesto

Red Bean Salsa with Baked Pita Chips

Super Simple Hummus

Nutri-tella

Quick Baba Ganoush

Crispy Kale Chips

Italian Chickpea Popcorn

Soups and Stews

Buenas Noches Black Bean Soup

Carrot and Red Lentil Soup

Cream of Broccoli Soup

Easy Split Pea Stew

Gingery Red Lentil Butternut Soup

Mushroom and Barley Soup

Cauliflower and Sweet Potato Soup

Eggplant and Black Bean Stew

Creamy Cauliflower Soup

Quick and Easy Kale and White Bean Stew

Quick and Spicy Tomato Bisque

Ready-in-a-Flash Mushroom Soup

Spicy Corn and Red Pepper Soup

Sweet Potato Soup with Ginger and Kale

Too-Busy-to-Cook Vegetable Bean Soup

Two-Bean Chili

Main Dishes

Quick and Easy Artichoke and Tomato Sauce Dinner

Breaded Eggplant with Peppers

Italian Stacked Eggplant

Easy Ratatouille

Baked Kale and Cabbage Casserole

Creamy Polenta with Mushrooms, Kale, and Chickpeas

Chilled Sesame Noodles and Broccoli

Chipotle Beans and Greens

Creamed Kale and Sweet Potatoes

Coconut Curry with Broccoli and Snow Peas

Curried Chickpeas and Sweet Potatoes

Lemon Herb Cauliflower Rice

Mashed Cauliflower and Brussels Sprouts

Roasted Cauliflower with Chickpeas, Tomatoes, and Spinach

Mexican-Style Spaghetti Squash with Guacamole

Mushroom Kale Bean Pasta

Quick Sautéed Greens, Beans, and Garlic

Sautéed Cabbage and Onions

Perfect Kale Sauté

Sweet Potato Stuffed Mushrooms

Tangy White Beans and Zucchini

Tofu Meatballs

Japanese Curry Stir Fry

Hawaiian Tofu Stir Fry

Very Veggie Burritos or Enchiladas

Winter Squash Stuffed with Greens and White Beans

Creamy Zoodles

Zucchini Linguini

Quick Whole Grain Main Dishes

Creamy Barley Risotto with Tomatoes and Peas

Farro with Black Beans and Fresh Herbs

Lemony Mushroom Quinoa

Wild Rice with Apricots and Sesame Seeds

Non-Vegan Main Dishes

Chicken-Seasoned Quinoa

Quick Fish and White Bean Stew

Black Bean, Beef, and Mushroom Burgers

Quick Turkey and Bean Burgers

Easy Vegetable Pizza

Stuffed Peppers with Mushrooms, Greens, and Ground Turkey

Burgers, Pizzas, and Wraps

Chickpea Burgers

Tofu Pizza Bites

Mushroom, Onion, and Pesto Pizza

Mediterranean Collard Green Wraps

Speedy Vegetable Wraps

Sautéed Kale and Chickpea Pitas

Tomato Almond Pocket Pitas

Pita Stuffed with Seasoned Greens

Desserts

Banana Oatmeal Cookies

Chocolate Cherry Cookies

Chocolate Walnut Clusters

Peanut Butter Cookies

Lemon Balls

Chocolate Almond Truffles

No-Bake Apricot Oat Bars

Chocolate Cream Pie

Berry Banana Compote

Chocolate Peanut Butter Pudding

Chocolate Chia Pudding

Easy Slow Cooker Rice Pudding

Pumpkin Pie Mousse

Vanilla Sabayon with Fresh Fruit

Chocolate Hummus

Five-Minute Chocolate Ice Cream

Mango Macadamia Nut Ice Cream

Mixed-Berry Freeze

Acknowledgments

International Conversion Chart

Index

About the Author

Also by Joel Fuhrman

Credits

Copyright

About the Publisher

Introduction

Eating well does not have to be a time-consuming, labor-intensive process. I have compiled this collection of quick and easy recipes so that everyone, even those with very busy schedules or little inclination to cook, can follow a nutrient-rich diet for optimal health and disease prevention.

Diet plans come and go. Every year, new schemes appear that promise weight loss, renewed health, a glowing complexion, or enhanced longevity. But the truth is, there is only one answer—and it is very simple.

You must eat foods that supply your body with the nutrients it needs. There is no way around it. If you exist on a diet of refined, processed, nutrient-depleted fast foods, eventually you will pay the consequences. Obesity, diabetes, heart disease, many cancers, and other diseases can all be traced to poor nutrition, that is, a deficiency of vital nutrients and/or the overconsumption of foods that are harmful.

A nutrient-dense, plant-rich diet is effective for long-term weight control, because you feel full and satisfied even when you are consuming fewer calories.

Eating healthfully is the single most effective preventive and therapeutic intervention available. It is the best way to maintain a favorable long-term weight, and it is the best prescription any doctor can give you.

For more than twenty-five years, I have helped tens of thousands of people gain control over their health and weight with a Nutritarian diet. A Nutritarian diet is not designed to be popular or trendy, but instead to be the healthiest and most lifespan-enhancing diet style possible. The word Nutritarian means a diet that is rich in plant-derived micronutrients—particularly antioxidants and phytochemicals—and that utilizes foods that offer proven anticancer protection. Lasting health and permanent weight loss are not unattainable goals. They are within reach when you learn to choose the right foods. A high-nutrient diet that is rich in vegetables slows the aging process, enables repair of cell damage, reduces inflammation, and helps rid the body of toxins. Meeting your body’s nutrient needs also helps to suppress the hunger and cravings that fuel the overeating of low-nutrient, high-calorie, refined, processed foods.

Natural plant foods contain thousands of nutrients, many that have been discovered and others that are presently unidentified, so it is important to consume an adequate amount, and a wide variety, of these foods. These plant-derived nutrients are valuable in protecting against later-life cancer, as well as protecting the aging brain against dementia.

Whole plant foods, with their nature-given, fragile phytonutrients, should comprise the majority of your diet. The great-tasting recipes in this book feature the healthiest foods on the planet and make it easy for you to build your menus around them. I’ve selected these recipes because they require a minimal amount of time and preparation. Some are easy, and some are very easy. I’m sure you will enjoy many of them and will want to make them again and again.

To your good health!

JOEL FUHRMAN, M.D.

The Nutritarian Lifestyle

Most people are misinformed about food and healthful eating. They drift from one fad diet to another, without ever understanding the bigger picture. I believe in teaching my patients and readers to be experts in nutrition so that they have the keys to health and successful weight control in their hands.

If you have read any of my books, such as Eat to Live, The End of Dieting, or The End of Heart Disease, you know that the secret to eating well is to focus on micronutrients, not calories. Eating healthfully and consuming the right assortment and amount of nutrients results in consistent, long-term health benefits. Getting healthy and maintaining a stable, appropriate weight can be achieved only by paying attention to the nutritional quality of your food for the rest of your life.

What you eat determines your weight more than how much you eat.

People who follow a Nutritarian diet recognize that plant foods have disease-preventive, therapeutic, and life-extending properties. If you are overweight, this diet will enable you to lose weight and keep it off permanently, without experiencing hunger or feeling deprived, because it is based on eating large quantities of satisfying, nutritious foods.

Some of you may find that it takes some time for your taste buds to become more sensitive and your food preferences to change. You may be used to high-salt, high-sugar, and high-fat foods. However, with time, most people find that they actually prefer the taste of Nutritarian foods.

Knowledge trumps willpower every time.

I am hopeful that you will enjoy this way of eating. I know that you’ll like the way you feel, and—best of all—that you’ll love being free from chronic disease and the constant yo-yo dieting that make life miserable for so many Americans. The results of the Nutritarian eating style are sustainable, because once people become nutritional experts and experience success, they want to eat this way forever. The secret to success is knowledge: The more you learn, the easier it becomes to eat this way for the rest of your life.

Basic Guidelines of a Nutritarian Diet Style

Do the following every day:

1.Eat a large salad as the main dish for at least one meal.

2.Eat one large serving of cooked green vegetables.

3.Eat at least half a cup of beans.

4.Eat at least three servings of fresh or frozen fruit.

5.Eat at least 1 ounce of nuts and seeds if you’re female and at least 1 ½ ounces if you’re male. Half of this quantity should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.

6.Eat some cooked mushrooms and a combination of raw and cooked onions and tomatoes.

Eat few, if any, animal products (meat, fish, dairy, and eggs) and limit them to two or three small servings per week. Avoid red meat and all barbecued, processed, and cured meats. Animal products are restricted on a Nutritarian diet for many reasons, but mostly because higher amounts of animal protein in the diet are linked to higher levels of insulin-like growth factor-1 (IGF-1) and higher rates of cancer.

A Nutritarian diet is relatively high in plant protein because it is rich in green vegetables, beans, nuts, and seeds. Plant protein does not raise IGF-1 to unfavorable levels. Nutritarians generally prefer to use very small amounts of animal products, if any at all. When they do eat animal products, the animal products are used as condiments, to add flavor to stews or soups or wokked vegetable dishes, but they do not make the animal product a major caloric contributor to the meal.

In this book, I show you creative ways to use a very small amount—typically, just 1 ounce of animal product per serving—to add a meaty flavor and texture to veggie-based dishes. And for people who prefer not to eat