That Make You Age Backward, Reverse Chronic Disease, and Can Even Replace Your Medication
Joel Fuhrman, M.D.
Copyright 2022 by Joel Fuhrman, M.D.
ALL RIGHTS RESERVED
No part of this document may be reproduced in any form or by any electronic or mechanical means, including informaton storage and retrieval systems, without permission in writng from the copyright holder, except by a reviewer who may quote brief passages in a review.
CAUTION:
This program is so efectve at dropping your weight, blood pressure, and blood sugar that you may need to have your medicaton adjusted so that you are not overmedicated, which could be harmful to your health. Keep in mind that results vary from person to person. Some people have a medical history and/or conditon that may warrant individual recommendatons and, in some cases, medicaton and even surgery. Please consult with your physician.
Alert:
Do not start, stop, or change medicaton without professional medical advice, and do not change your diet if you are ill or on medicaton except under the supervision of a physician. Neither this nor any other book is intended to take the place of personalized medical care or treatment.
Introduction
The food you put in your mouth every day will determine your health destny, more than any other factor. More than genetcs. More than fate. More than medical procedures and drugs.
That’s why I want you to make the best nutritonal choices. You deserve to live a long, healthy and vibrant life.
My name is Joel Fuhrman, M.D. I am a board-certfed family physician, nutritonal researcher, and the author of 7 New York Times bestselling books on health and nutriton. I have practced lifestyle medicine for more than 30 years, and have helped thousands of patents lose weight, reverse disease and push the envelope of human longevity with one simple prescripton: Nutritonal Excellence. And that is why I designed the Nutritarian® diet.
This book will introduce the key concepts of the Nutritarian eatng style, and will focus on 10 superfoods that supercharge your health and support your longevity.
After reading this eBook, you can learn more by joining me for my 9-part online Eat To Live Masterclass. Through these 9 modules I’ll be sharing my top secrets for losing weight while living a long, healthy life free from the pain of chronic diseases like heart disease, cancer, diabetes and Alzheimer’s.
Stay up to date with all the healthy living happenings at DrFuhrman.com and I look forward to connecting with you in the FREE Eat to Live Masterclass.
Sign up now at https://learn.drfuhrman.com/etl-masterclass
Wishing you the best of health,
Joel Fuhrman, M.D.
What is the Nutritarian® Diet?
My Nutritarian® diet is the gold standard of healthy eatng styles. I coined the term “Nutritarian” to describe an ideal diet that is based on the most cutng-edge scientfc studies on nutriton. It is an eatng style that centers on whole plant foods, avoids salt, oil, sugar, white four and processed foods, limits animal products, and ofers the full portolio of superfoods with ant-cancer benefts. It is hormonally favorable and maximizes the number of micronutrients per calorie. Plant foods have disease-preventve, therapeutc, and life-extending propertes. This eatng style also incorporates the use of supplements to assure optmal levels of specifc nutrients that are less available in plants.
A simple health equaton
The key to optmizing your health and achieving an ideal body weight (suppressing overeatng behavior) is to eat foods with a relatvely high proporton of nutrients to calories. It is a simple logic: Your long-term health is predicted by your nutrient intake, divided by your number of calories, or even more simply: H=N/C (Your longterm Health is predicted by your Nutrient intake per Calories eaten).
High-nutrient foods will satsfy you
If you need to lose weight, you will fnd that the more nutrient-dense foods you consume, the more you will be satsfed with a normal amount of calories and you will no longer need to eat excessively just to feel okay. You can lose your cravings for overeatng and frequent eatng by consuming more healthy foods – and your body will gravitate to its ideal weight. And because these high-nutrient plant foods are dense in fber, bulk and nutrients, it will satsfy your appette, even though you are eatng fewer calories.
Nutritarian Guidelines
• Eat nutrient-rich foods
They unleash the body’s tremendous ability to heal, achieve optmal weight, and slow the aging process.
• Eat mostly plants
Avoid animal products, such as meat, fsh, dairy, and eggs – or eat them only in small amounts.
• Eat whole food
Choose natural foods that are not heavily processed. The majority of your diet should be made up of fresh and clean produce rather than food that comes out of a package.
• Avoid S.O.S. and white four Don’t add salt, oil, or sugar to your food and avoid processed food, especially those made with white four. These ingredients have been shown to have a negatve impact on our health. When we get our fat from whole nuts and seeds rather than refned oils, we are getng a wide assortment of protectve and longevity-promotng nutrients!
Get Started: Clear Your Pantry
Take a long, hard look at your pantry. Do you see a lot of unhealthy foods? Snacks? Processed convenience foods? Cold cereals? If the answer is yes – get rid of them. Afer all, if it’s not there, you can’t eat it. (And even with healthful foods, remember: do not snack or eat when you’re bored.)
Do not consume the following foods:
• Products made with sugar or white four
• Soda and sof drinks, including those made with artfcial sweeteners
• Fruit juice
• Barbecued, processed and cured meats, and all red meat
• Dairy (cheese, ice cream, buter, milk)
• Eggs (except occasional egg whites)
If you share pantry / kitchen space with family members or others, you can stll make a clean start. Designate a space – some shelves, a drawer, a secton of the refrigerator – and stock them with healthful foods. Here are some substtutes:
Seasonings
TOSS: Salt is salt, no mater what fancy name is on it, so don’t be fooled into thinking that Pink Himalayan, Celtc Sea or Fleur de Sel have any health benefts. At best, they supply minute quanttes of trace minerals, and the high sodium content stll damages your health, increasing stroke risk.
STOCK: Salt-free seasonings, fresh and dried herbs, vinegars, lemon and lime juice, cinnamon, (natural) unsweetened cocoa powder, ground vanilla bean powder, garlic and onion powder.
Cereals / Grains
TOSS: Cold, processed cereals (yes, even your bran fakes and “O”-shaped varietes). Brown and white rice, couscous, white four and whole wheat breads.
STOCK: Old fashioned oats, steel cut oats, quinoa, bulgur wheat, kamut, millet, amaranth, wheatberries, bean pastas (with no added salt, oil or sugar).
Baked goods
TOSS: Standard bread, cake, cookies, crackers and similar items
STOCK: Bread and pitas made from 100% sprouted whole grain (such as “Food for Life” Ezekiel bread products).
Nuts and Seeds
TOSS: All nuts that are roasted, salted, candied, etc. Also, all nut buters that have added salt, sweeteners or oil.
STOCK: Raw, unsalted nuts and seeds, including walnuts, almonds, pumpkin seeds, fax seeds, chia seeds, hemp seeds, unhulled (brown) sesame seeds; raw cashew, almond or sunfower seed buter.
Get rid of trigger foods and get your kitchen ready for your new eatng style!
Longevity foods that satisfy
Did you know that the same foods that enhance our longevity are also some of the most delicious, satsfying foods we can eat?
For years, scientsts have known that moderate calorie restricton with adequate micronutrients extended lifespan in many species of animals. Further research revealed how this works and we are learning how it can apply to human nutriton to slow aging and enhance longevity.
For any eatng style to be both healthful and sustainable, it needs to supply a wide variety of nutrients, be hormonally favorable, free of toxins –and satsfying. The Nutritarian diet checks all of these boxes; it is nutrient-dense, plant-rich and packed with ant-cancer superfoods that boost our immune defenses while keeping us satated. That’s because fber-rich plant foods take up room in the stomach, enhancing meal satsfacton with a smaller number of calories.
When you combine this gold standard of nutriton with moderate caloric restricton and tme-restricted eatng, you reap incredible benefts. Indicators of a healthy lifestyle, such as lower BMI, higher circulatng
carotenoids, and amount of regular exercise are linked to slower biological aging. We now know that calorie and nutrient availability afects processes associated with chronic disease and aging, such as infammaton, oxidatve stress, DNA repair, and mitochondrial functon.
In short, excess calories and excess protein dampen longevity-promotng signals in the body, whereas exercise and many dietary phytochemicals amplify them.1-6 For a healthy weight and a long life, we should strive for a high nutrient-to-calorie rato and a wide variety of phytochemicals. The Nutritarian diet also takes care to assure that all essental nutrients and faty acids are available, assuring a normal omega-3 index. This is essental for preventng later life neurologic disease and dementa, but is lacking in most plant-based and vegan diets.
In the following pages, you’ll fnd a list of 10 foods that are flling but low-calorie and phytochemicalrich: vegetables and fruit that efortlessly reduce your calorie intake and up your nutrient intake.
Bon appétt!
BOK CHOY
This leafy green vegetable is high in beta-carotene, which the body converts to vitamin A. Beta-carotene and other carotenoids found in bok choy scavenge free radicals, and vitamin A is essental for the health of the retna and other parts of the eye. For this reason, foods high in carotenoids may help those who are sufering from – or at risk for –age-related macular degeneraton, a disease of the eyes that is a common cause of vision loss in older adults.1
Bok choy is part of the cruciferous family of vegetables, which is unique in their content of glucosinolates. When the plant cell walls are disrupted by chewing, chopping, or blending, glucosinolates are converted to phytochemicals called isothiocyanates (ITCs). These phytochemicals have ant-cancer efects, and studies have found a lower risk of cancer in people who eat cruciferous vegetables regularly.2-6
Braised Bok Choy
Serves 4
INGREDIENTS
8 baby bok choy or 2 regular bok choy
1 teaspoon coconut aminos
2 cups coarsely chopped shiitake mushrooms
2 large cloves garlic, chopped
1 tablespoon unhulled sesame seeds, lightly toasted (see note)
INSTRUCTIONS
Cover botom of large skillet with 1/4-1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
Drizzle with coconut aminos. Cover and cook on high heat untl bok choy is crisp-tender, about 6 minutes.
Remove bok choy, add mushrooms and garlic, to the liquid.
Simmer liquid untl reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.
Note: Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.
Cauliflower 2
Caulifower is a non-leafy cruciferous vegetable, and its glucosinolates, sinigrin and glucobrassicin, are converted to ITCs, just like the glucosinolates in bok choy. ITCs are most likely the reason for the observaton in many studies that consumpton of cruciferous vegetables is associated with reduced risk of cancer, as well as death from cardiovascular disease and all causes.7-9
In additon, caulifower is a good source of choline, a B vitamin that is important during pregnancy for its role in brain development. Higher choline intake during pregnancy has been associated with a lower risk of neural tube defects and beter visual memory in children at age 7.10-12
Roasted Caulifower Tacos
Serves 6
INGREDIENTS
1 head caulifower, chopped into small forets
1 1/2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon paprika
12 corn or small whole grain four tortllas
2 cups shredded cabbage
1/4 cup cilantro
FOR THE SAUCE:
4 cloves garlic, unpeeled
1/4 cup raw almonds
1 1/2 cups chopped tomatoes
1 clove garlic, peeled
1 medjool or 2 regular dates, pited
3 tablespoons lime juice
1/2 teaspoon cumin
1/4 teaspoon paprika
1/4 teaspoon chipotle chili powder
INSTRUCTIONS
Preheat oven to 375 degrees F.
Lightly oil a large baking sheet, add
caulifower, cumin, chili powder and paprika and toss to combine. Roast for 25 minutes or untl tender and lightly browned.
On a separate small baking sheet, place almonds and the four unpeeled garlic cloves and bake for 10 minutes or untl garlic is sof and almonds are lightly browned. Let cool and peel garlic.
Place the roasted almonds and roasted garlic in a high-powered blender along with tomatoes, raw peeled garlic, dates, lime juice, paprika, cumin and chipotle chili powder. Blend untl smooth and creamy.
Warm tortllas in the microwave or in the oven. Fill each tortlla with 1-2 tablespoons of sauce, roasted caulifower, shredded cabbage and cilantro.
Note: If desired serve with sliced avocado, jalapeno slices and lime wedges.
3
Raspberries
A raspberry is made up of many tny bead-like fruits called “drupelets” clustered around a core. Each drupelet contains one seed, and a typical raspberry has 100 to 120 seeds. Red raspberries contain powerful antoxidants such as anthocyanins and ellagitannins, which have protectve efects against heart disease, diabetes, and cancer.
In vitro studies show red raspberry extract increases antoxidant enzyme actvity within the cells, decreases the actvity of pro-infammatory substances, inhibits DNA damage, and slows the breakdown of starches by digestve enzymes.13 Black raspberries have been used in excitng new studies on cancers and precancerous conditons. Black raspberry gel was applied to precancerous lesions in the mouth twice a day for 12 weeks; in the black raspberry group, on average the patents’ lesions showed a reducton in size, whereas in the placebo group, lesions increased in size. The black raspberry group also experienced a reducton in histologic grade, meaning that the progression to cancer started to reverse.2 Another clinical trial in patents with colorectal cancer reported a reducton in blood infammatory markers, plus a reducton in proliferaton and angiogenesis markers in the cancerous tssue afer patents consumed freeze-dried black raspberry powder three tmes a day for three weeks.14 All types of raspberries are longevity-promotng foods with a portolio of health benefts.
Like watermelons, grapes and blueberries, raspberries do not contnue to ripen afer they are picked because they are non-climacteric fruit, which means they produce litle or no ethylene gas.
Greens and Berries Salad with Raspberry Dressing Serves 2
INGREDIENTS
5 cups mixed baby greens
5 cups romaine letuce, chopped
1 cup cherry tomatoes, halved
1/4 small red onion, sliced
1/4 cup shredded carrots
1/4 cup currants
1 cup fresh raspberries
1/4 cup almonds, toasted and chopped
FOR THE DRESSING:
1 1/4 cups frozen raspberries
1/2 apple, peeled and quartered
4 regular or 2 Medjool dates, pited
1/2 clove garlic, chopped
1/2 teaspoon Dijon mustard
1/4 cup water
1 tablespoon Dr. Fuhrman's Riesling Reserve
Vinegar or balsamic vinegar
1 teaspoon fresh lime juice
INSTRUCTIONS
Combine all salad ingredients, except raspberries and almonds. Add raspberries and toss lightly. Sprinkle almonds on top.
Combine dressing ingredients in a high-powered blender. Pour desired amount over salad.
Lentils 4
Small in size, lentls are big in protectng your health. This is due, in part, to their high micronutrient and high-fber content. Eatng legumes (such as lentls and beans) regularly may lower the risk of heart disease, as these fber-rich foods are known to reduce cholesterol levels.15
Adding lentls to the diet has been found to reduce blood pressure and measures of insulin resistance.2 The high-fber content of lentls also limits spikes in blood sugar following a meal. There is also the “second meal efect”: lentls have been shown to reduce blood glucose and food intake not just within the same meal but at the next meal, four hours later.16 In additon, lentls are also rich in lignins and other antoxidant compounds that have ant-cancer and antdiabetc efects.17
Lentls and soybeans have more protein than almost any other plant food. Lentls are also a good source of iron for those eatng plant-rich diets. Their plant proteins and other supportve nutrients also protect against muscle and bone loss with aging. They should be in everybody’s diet. They are easy to prepare: Lentls need no pre-soaking, and cook much more quickly than other dried legumes.
Curried Lentl, Coconut and Tomato Soup
Serves 5
INGREDIENTS
1 medium onion, chopped
1 cup chopped mushrooms
2 cloves garlic, chopped
2 inch piece ginger, peeled and grated
2 tablespoons curry powder
1/4 teaspoon crushed red pepper fakes
5 cups water
1 1/2 cups red lentls
1 1/2 cups crushed tomatoes (see note)
1 (14 ounce) can unsweetened coconut milk
2 cups fnely chopped kale
1/4 cup fnely chopped cilantro
INSTRUCTIONS
Combine onion, mushrooms, garlic, ginger, curry powder, red pepper fakes and water. Bring to a boil, reduce heat and simmer for fve minutes. Add tomatoes, lentls, coconut milk, kale and cilantro, return to a simmer and cook for 20-25 minutes, untl lentls are sof.
Note: Choose tomatoes packaged in BPAfree packaging.
Mushrooms
Mushrooms are used in the culinary world as vegetables, but they are actually part of the fungi kingdom, which is completely separate from the plant kingdom.
Although they don’t always get the respect they deserve, mushrooms are a superfood. Mushrooms are known for their unique polysaccharides, called beta-glucans, which have immune-boostng efects, thought to protect against infectons and cancers.18, 19 Other mushroom components interfere with estrogen producton, which is likely why frequent consumpton of mushrooms (approximately one buton mushroom per day) has been linked to a 64 percent decrease in the risk of breast cancer.20, 21 Mushroom phytochemicals also have ant-infammatory efects that could help prevent cardiovascular disease.22, 23 In additon, the fber and potassium content of mushrooms all contribute to healthy blood pressure levels and good cardiovascular health. Mushrooms are rich in the B vitamins niacin and ribofavin, plus in the minerals potassium, iron, copper, and selenium.
Portobello Pizza
Serves 2
INGREDIENTS
2 large portobello mushrooms, stems removed
1/4 teaspoon garlic powder
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 cup low-sodium pasta sauce
1/3 cup thinly sliced onion
1/3 cup thinly sliced green or red bell pepper
2-3 tablespoons Nutritarian Parmesan (see note)
INSTRUCTIONS
Preheat oven to 350 degrees F.
Place mushrooms on a parchment-lined baking
sheet, gill side up, and sprinkle with garlic powder, basil and oregano. Bake for 6 minutes.
Top with tomato sauce, onions and peppers and a sprinkle of Nutritarian Parmesan. Bake for an additonal 20 minutes or untl vegetables are tender.
Note: To make Nutritarian Parmesan, place 1/4 cup walnuts or almonds and 1/4 cup nutritonal yeast in a food processor and pulse untl the texture of grated Parmesan is achieved. Store in an airtght container and refrigerate.
Scallions 6
Scallions, also known as green onions, are young onions harvested when the bulbs are straight. They are ofen confused with spring onions, which have a small bulb at the base and are stronger in favor. They are part of the Allium family of vegetables, which also includes onions, garlic, leeks, chives and shallots.
Onions have benefcial efects on the cardiovascular and immune systems. Epidemiological studies have indicated that increased consumpton of onions and other foods in the Allium family, like scallions and garlic, are also associated with a lower risk of gastric and prostate cancers.24
The entre scallion, including the stem, leaf and base, can be used raw in salads, added to str-fries and sauces, or used as a garnish, to add a mild onion favor to dishes. The onion family has powerful ant-cancer propertes, but scallions are special because they not only have the sulfur compounds common to the whole family, but are also rich in minerals and vitamin K, and provide some carotenoids.
Napa Cabbage Salad with Sesame Peanut Dressing
Serves 4
INGREDIENTS
FOR THE DRESSING:
1/4 cup no-oil, no-salt-added peanut buter
2 tablespoons unhulled sesame seeds
1/4 cup unsweetened soy, hemp or almond milk
1/4 cup water
1/4 cup rice vinegar
3 regular dates, pited (or 1 1/2 Medjool dates)
1 clove garlic, chopped
1 tablespoon chopped fresh ginger
1 teaspoon coconut aminos
FOR THE SALAD:
6 cups shredded napa cabbage
1 small red bell pepper, thinly sliced
1 cup thinly sliced snow peas
6 scallions, sliced
INSTRUCTIONS
Blend dressing ingredients in a high-powered blender untl smooth.
Combine salad ingredients in a large bowl and toss with desired amount of dressing.
Pine Nuts
Pine nuts provide signifcant amounts of protein, vitamin E, and minerals magnesium, zinc, phosphorus, copper, and manganese. Pinolenic acid, a faty acid derived from pine nuts, was found to reduce appette in women by increasing secreton of satety hormones.25, 26
Mediterranean pine nuts contain almost 30 percent protein, which is double the protein content of Chinese pine nuts. Mediterranean pine nuts are also one of the richest whole food sources of plant sterols.27, 28 Plant sterols have a similar structure to cholesterol, and are able to inhibit the re-absorpton of cholesterol in the digestve system, leading to excreton of the cholesterol and helping to maintain favorable blood cholesterol levels.29 In additon to their cholesterol-lowering propertes, higher plant sterol intake has been linked to a lower risk of several common cancers.30-34
Perfect Pesto
Serves 6
INGREDIENTS
2/3 cup raw almonds
2/3 cup pine nuts
1 cup fresh basil leaves, packed
2/3 cup fresh parsley or cilantro leaves, packed
3 garlic cloves
1 teaspoon coconut aminos
2 tablespoons lemon juice
1/2 cup chopped tomato
INSTRUCTIONS
In a blender or food processor, pulse to grind almonds and pine nuts fnely (do not puree). Remove and place in a mixing bowl. Blend remaining ingredients in blender or food processor. Combine with nut mixture.
Use as a dip for fresh cut veggies, or as a topping for cooked vegetables or bean pasta.
Sesame Seeds 8
Sesame, one of the oldest plants cultvated by humans, is believed to have originated in India or Africa, and is now grown all over the world. Tahini, a paste of ground sesame seeds, is a staple in the cuisines of the eastern Mediterranean and Middle East.
These litle seeds are a goldmine of health benefts, and are an excellent source of essental minerals such as calcium, iron, manganese, magnesium, selenium and copper. Sesame seeds have the greatest amount of calcium of any food in the world, and provide abundant amounts of vitamin E. Also, black sesame seeds are extremely rich in antoxidants.35 The healthy fats in seeds and nuts also aid in the absorpton of carotenoids when eaten with vegetables.36
Note that unhulled sesame seeds are richer in minerals, especially calcium, compared to the more common hulled seeds. Sesame seeds are also one of the few foods (along with fax and chia seeds) that contain lignans, phytochemicals with antoxidant and antestrogenic propertes that are linked to a reducton in breast cancer risk.37
Szechuan Sesame Pasta with Broccoli
Serves 6
INGREDIENTS
8 ounces bean pasta (see note), cooked according to package directons, rinsed under cold water and drained
2 pounds fresh or frozen broccoli forets, steamed
1 large red bell pepper, or 2 roasted red peppers, cut into strips
1/4 teaspoon red pepper fakes or to taste 3 tablespoons rice vinegar
INSTRUCTIONS
In a high-powered blender, blend all of the sauce ingredients untl smooth.
In a large bowl, toss the noodles, broccoli, red pepper and scallions with the sesame sauce untl thoroughly coated. Serve immediately or refrigerate untl ready to use.
To serve, divide among 6 plates and sprinkle with the sesame seeds.
Tomatoes
Tomatoes are the biggest source of dietary lycopene; a powerful antoxidant that, unlike some other nutrients in fruits and vegetables, is more easily absorbed by the body afer cooking.38, 39
The antoxidant efects of lycopene help protect the skin from sun damage.40 Lycopene also contains other protectve mechanisms, such as ant-infammatory and cholesterol-lowering actons.41, 42 Tomatoes are also rich in vitamins C and E, beta-carotene, and many favonol antoxidants. Additonally, a relatonship has been found between eatng more tomatoes and a lower risk of certain cancers (especially prostate cancer) as well as heart atack, stroke, and hip fractures.43-47
1 tablespoon Dr. Fuhrman's MatoZest or other no-salt Italian seasoning blend, adjusted to taste freshly ground black pepper, to taste
2 tablespoons fresh basil, chopped
INSTRUCTIONS
In a saucepan, cook tomatoes and dried tomatoes over medium-low heat untl sof, about 10 minutes. Place in a food processor or blender and puree.
Heat 2-3 tablespoons water in a medium skillet and saute the onion and garlic for 2 minutes or untl tender. Add the pureed tomato mixture, MatoZest and pepper. Bring to a gentle boil, reduce heat to low, cover and simmer for one hour. Add basil and adjust seasonings to taste, adding a litle more MatoZest if you wish.
Note: To make a Roasted Garlic Tomato Sauce, roast the unpeeled garlic cloves in a 350 degree F oven for about 25 minutes or untl sof.
Remove skins, mash with a fork and add to the skillet along with tomato mixture.
Pomegranates 10
For thousands of years, pomegranates have been used all over the world as medicine, thanks to their healing propertes. More recently, pomegranates have been shown in laboratory tests to have antviral, antbacterial and antoxidant propertes.48, 49
In the laboratory it was shown that extracts of the juice, rind and oil of pomegranates slowed down the reproducton of cancer cells, and also helped reduce the blood supply to tumors, thereby starving them and preventng them from growing.50 Patents with prostate cancer who took pomegranate extract or pomegranate juice daily had slower PSA doubling tme, which suggests that pomegranates could help to prevent recurrence of prostate cancer.51, 52 There have also been studies in humans, suggestng that pomegranate juice protects LDL cholesterol from oxidaton,49 and also improves blood pressure and shrinks coronary artery blockages.53 Research also suggests that the fruit’s potent antoxidant capacity provides protecton against cognitve impairment.54
Broccoli Pomegranate Salad
Serves 6
INGREDIENTS
2 large heads broccoli, forets cut to bite size
1/4 cup plus 2 tablespoons raisins, divided
1/4 cup raw sunfower seeds
1/4 cup chopped onion
3/4 cup pomegranate juice
1/2 cup raw cashew buter pomegranate arils, optonal
INSTRUCTIONS
Combine broccoli, a 1/4 cup of the raisins, sunfower seeds and onion in large bowl.
In a high-powered blender, make dressing by blending pomegranate juice, the remaining 2 tablespoons of raisins and nut buter untl smooth but not too thin. Pour dressing over broccoli mixture and str all together.
If desired, garnish with pomegranate arils.
Chill and serve.
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About Joel Fuhrman, M.D.
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author, and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods.
Dr. Fuhrman is the President of the Nutritional Research Foundation. His work and discoveries are published in medical journals, and he is involved with multiple nutritional studies with major research institutions across America.
Dr. Fuhrman runs the Eat to Live Retreat in San Diego, California and takes over the medical care for his guests, enabling them to transform their lives as they recover from diabetes, heart disease, autoimmune disease, cancer and other serious conditions.
Dr. Fuhrman has appeared on hundreds of radio and television shows. Through his own hugely successful PBS specials, which have raised more than $50 million for public broadcasting stations, he has brought nutritional science to homes across America and around the world.
Dr. Fuhrman is the author of seven New York Times bestsellers: Eat for Life (HarperOne, 2020), Eat to Live (Little Brown, 2003; updated, 2011); 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).
He is also the author of the Transformation 20 guides to health and weight loss. The titles include: Transformation 20 Diabetes; Transformation 20 Blood Pressure and Cholesterol; 10 in 20: Lose 10 Pounds in 20 Days Detox Program; 10 in 20: More of What You Love; and T20: Infection Protection in 20 Days.
To date, Dr. Fuhrman has sold more than three million books.
In 2017, Dr. Fuhrman released Fast Food Genocide (HarperOne 2017), an examination of how fast food is destroying the physical, mental and emotional health of our society — and what we can do about it. He also introduced legions of food lovers to the joys of Nutritarian cooking with his Eat to Live Cookbook and his Eat to Live Quick and Easy Cookbook (HarperOne, 2017).
Dr. Fuhrman has written several other popular books on nutritional science, which include: Eat for Health, Disease-Proof Your Child, Fasting and Eating for Health and the Nutritarian Handbook and ANDI Food Scoring Guide.
