The plan follows the six-week entry into nutritarian eating outlined in the Eat to Live books, here:
Some of the recipes are repeated for later meals, and I've mostly been following the recipes pretty closely (especially for me!). I haven't finished up my week yet, so perhaps I'll post a follow-up later. But here's the deal so far . . .
- Broccoli Oriental (sauce of a touch of sesame oil, garlic, soy sauce [or liquid aminos], tiny amount of sugar and cornstarch)
- Walnut-Pear Green Salad
- Banana-Walnut "Ice Cream" (simple smoothie of frozen banana, a few walnuts [I confess I toasted mine], and a bit of milk to combine--I added nutmeg)
- Black Bean Mango Salad (blogging friend Ali has a a fancy twist on this recipe, but the original is a nice combo of the named ingredients with red bell pepper, lime, cilantro, garlic, corn, green onions, cumin, and chili powder marinated together and then served over romaine)
- Black Bean Lettuce Bundles (I just used the ingredients to top a salad, subbing the orange-avocado dressing below for the avocado in the original recipe. A similar recipe is here, but leave out the oil.)
- Blueberry Orange Smoothie (no need for the dates--plenty sweet)
- Quick and Creamy Vegetable-Bean Soup (includes canned tomato soup, broccoli, spinach, carrot juice, white beans, onions, tomatoes, basil, garlic powder, and then blended cashews and pine nuts for creaminess)
- Special Oatmeal (too much fruit! But I liked the coriander. This link also has a reference to and photo of the anti-cancer soup below.)
- Spaghetti Squash Primavera (squash served separately from the rest, and I tossed mine with some pesto instead of the pasta sauce)
- Dr. Fuhrman's Famous Anti-Cancer Soup (not very inspiring, but the mushroom addition at the end is nice, and I'm glad to have plenty frozen for quick meals later)
- Eat Your Greens Fruit Smoothie (boy is this green, and muddy green, too -- I'm better at making these myself, and I'd rather have the extra greens content in my salad, so it doesn't overwhelm the drink)
- Avocado Orange Dressing (maybe it's better with the papaya, but I used some canned apricots as a sub--just a blend of avocado, orange, papaya, and a sweet vinegar)
- Scrambled Veggies and Eggs (again, I'd rather have some of the veggies on the side and taste the egg more, especially since it's a rare inclusion on this menu--only two animal product meals this week)
Emily Boller mentions a number of these items in her review of Dr. Fuhrman's Health Getaway. I look forward to trying some of her favorites in that listing, as they're in the Eat for Health book, I believe.
Footnote on Surviving This Menu Out in the World
At a ladies' retreat at church today I took a peek at the offered lunch and had to duck out and walk six blocks to a convenience store / gas station and scan the shelves--I'd been hoping for a lentil soup or something. The closest working thing there was pork and beans (not bad--140 calories a serving, 15 from fat). But then I noticed they had a sub station with wraps, and I saw I could get a veggie wrap (whole wheat) with some good ingredients in it. But I stood in line for about ten minutes behind a single person ordering a LOT of deli meat (odd store) from a slow clerk. I finally gave up and grabbed the beans, took them back to church and heated half the can in the microwave and grabbed some banana chunks from the continental breakfast spread (which also had o.j. and donuts I left alone). It was enough--and the whole focus of the retreat was on contentment, so that works, doesn't it?!