Dr. Fuhrman’s Food Pyramid

Dr. Furhman's Food Pyramid

Dr. Furhman's Food Pyramid-2


Stuffed Acorn Squash

Stuffed Acorn Squash

Makes 4 -6 stuffed acorn squash halves

¾ cup dried brown rice, rinsed and cooked
¼ cup dried wild rice, rinsed and cooked
2-3 cups vegetable broth (homemade or low sodium), divided
1/3-1/2 cup dried mushrooms
3 medium or 2 large acorn squash
1 Tbsp. maple syrup or brown sugar
Cooking spray
1 medium onion, finely diced
4 celery stalks, diced
¼ cup dried cranberries (no sugar added variety or sweetened with apple juice)
½ -1 tsp. Herbamare or salt
½ tsp. pepper
½ cup pecans, toasted –see Note

NOTE: To toast raw pecans, preheat oven to 350° F/177° C. Place pecans on baking sheet and toast for about 4-5 minutes. Watch carefully to prevent burning.

1. If using a rice cooker, cook your rice 1 hour before you start making the squash. Rinse rice and place in rice cooker. Fill to appropriate line with vegetable stock, not water. Add chopped and rinsed dried mixed mushrooms. Add a little salt and pepper if desired. Stir to combine and cook on mixed rice/white rice setting (depending what kind of rice cooker you have). Let steam 10 minutes after done cooking and fluff with a fork.

2. Heat the oven to 400° F / 204° C and place a rack in the middle position.

3. Cut squash in half with a sharp knife and de-seed. Make sure to get out all the stringy bits inside.

4. Place the squash -hollow side up –on a baking sheet, and spray some cooking spray lightly on the tops and insides of the squash halves. Brush maple syrup on the tops and insides as well, and season with salt and fresh pepper. Roast in the oven for about 30 minutes, until ‘fork tender’.

5. Pour the vegetable broth or water into a pan and when it’s hot, add the onion, and celery. Cook this for 5-6 minutes, stirring occasionally, until just softened.

6. Remove from heat and stir in the cooked rice, pecans, and cranberries. Add salt and fresh pepper if desired.

7. Scoop the rice filling into the roasted squash halves (about ¾cup for each if 4 halves, ½cup if 6 smaller halves)

8. Continue roasting the squash for 20 to 30 minutes more –until it’s completely tender, the edges have started to brown a little, and the filling is hot in the middle.

9. Serve the squash warm, with balsamic vinegar on the side as a dip, and a nice salad.

** Notes: Next time I think I’ll add a little thyme and rosemary to the rice when it cooks

Recipe by Veronica Grace on October 15, 2013

Banana Oatmeal Peanut Butter Cookies

Banana Oatmeal Peanut Butter Cookies

3 ripe bananas, mashed
1 tablespoon vanilla
¾ cup natural chunky peanut butter
3 tablespoons maple syrup
2 cups old fashioned oats
½ cup whole wheat flour
1 teaspoon baking powder
¼ teaspoon salt (optional)
½ cup non-dairy chocolate chips or raisins

1. Preheat oven to 350 degrees
2. Prepare a cookie sheet with parchment paper
3. Mix bananas, vanilla, peanut butter and maple syrup into a creamy consistency in a large bowl
4. In another bowl, combine oats, flour, baking powder and salt
5. Add the dry ingredients to the wet ingredients and stir until they are well combined -the batter should
be slightly sticky
6. Fold in the chocolate chips or raisins
7. Place rounded, heaping tablespoon-sized balls of the batter onto an ungreased baking sheet
8. Bake for 15-18 minutes

Gobble these up while they are still warm

Dee’s Health Bread

Dee's Health Bread

“Chock full of nutritious cracked wheat, sunflower and flax seeds, this robust whole wheat bread has a wonderfully complex flavor.”

1 tablespoon active dry yeast
1/2 teaspoon white sugar
1/4 cup warm water

1 3/4 cups warm water
2 tablespoons honey
2 tablespoons molasses
1/4 cup vegetable oil
1 egg
1 tablespoons lemon juice

3 1/2 cups whole wheat flour
2 tablespoons flax seed
2 tablespoons cracked wheat (or shredded wheat or rolled oats)
2 tablespoons sunflower seeds
2 teaspoons salt
2 cups bread flour

1. In a small bowl, dissolve the yeast and sugar in 1/4 cup warm water.
2. In a large bowl, mix remaining 1 3/4 cups warm water, honey, molasses, oil, eggs and lemon juice. Mix well.
3. Add yeast mixture and stir.
4. Gradually add 2 1/2 cups whole wheat flour beating well after each addition.
5. Add the flax, cracked wheat and sunflower seeds, stir well.
6. Let stand for 20 minutes, until mixture is very light.
7. Stir in salt and the rest of the flours until dough pulls away from the sides of the bowl.
8. Knead 10 to 15 minutes until dough is smooth and elastic.
9. Put into a greased bowl and cover, let rise in the oven with light on until doubled, about 1 hour.
10. Punch down and shape into 2 round balls. Cover and let rest for 20 minutes.
11. Form into loaves and let rise covered in oven until doubled.
12. Bake at 375 degrees F (190 degrees C) 25-35 minutes.


Homemade Tomato Marinara Sauce

Homemade Tomato Marinara Sauce

Authentic tomato marinara sauce from fresh tomatoes, basil and garlic.
Author: Wellness Mama

Prep time: 10 mins
Cook time: 2 hours
Total time: 2 hours 10 mins
Serves: 6-8

5 pounds of fresh tomatoes, peeled and seeded (to peel, cut a small “x” on the top and drop in to boiling water for 10 seconds and drop in to an ice bath. Skin will easily peel off)
¼ cup olive oil
3 medium onions, diced
8 cloves of fresh garlic (or more to taste), finely minced
⅓ cup fresh basil leaves, finely chopped
1 sprig of fresh thyme leaves (or ½ tsp dried)
1 sprig of fresh oregano (or 1 teaspoon dried oregano)
2 bay leaves (remove when done)
2 sprigs of parsley (or 1 tsp dried)
1 teaspoon sea salt
1 carrot (1/2 should be grated and added to sauce, the other half should be added at the end of cooking and
then removed)
1 tablespoon honey

1. Pour the olive oil into a large stockpot over medium heat.
2. Add diced onions, garlic and grated carrots.
3. Saute for 6-8 minutes or until onions are translucent and tender.
4. Add tomatoes, chopped basil leaves, oregano, thyme bay leaves, parsley and sea salt.
5. Simmer on low heat for 2-3 hours or until cooked down and starting to darken.
6. Add carrot piece for the last 30 minutes to absorb acidity.
7. Remove sprigs of herbs and piece of carrot.
8. Optional: Use an immersion blender to puree sauce until smooth (for a thicker sauce, skip this step.
9. Use fresh or store in the fridge up to 1 week, or can it according to your canner’s instructions for tomato products.

Cinnamon-Sugar Candied Pecans

Cinnamon Sugar Candied Pecans


Yield: 1 pound candied pecans prep time: 5 minutes cook time: 1 hour total time: 1 hour 5 minutes
An incredibly easy recipe for candied pecans, perfect for holiday snacking or gift-giving!

1 cup granulated sugar
2 teaspoons ground cinnamon
1 teaspoon salt
2 egg whites
2 tablespoons water
½ teaspoon vanilla extract
1 pound pecan halves

1. Preheat oven to 250 degrees F. Line a large rimmed baking sheet with parchment paper; set aside.

2. In a large zip-top bag, combine the sugar, cinnamon and salt; set aside.

3. In a large bowl, whisk together the egg whites, water and vanilla extract. Add the pecans to the bowl and stir them into the egg white mixture with a rubber spatula, making sure they are all moistened. Using a slotted spoon, remove the pecans from the egg white mixture and drop them into the bag with the cinnamon-sugar mixture. Once all of the pecans are added, seal the bag, and shake it to coat all of the pecans.

4. Using a clean slotted spoon, remove the pecans from the bag and place onto the prepared baking sheet in a single layer. Bake for 1 hour, stirring them every 15 minutes. Remove from the oven and cool to room temperature. The pecans can be stored in an airtight container at room temperature for up to 2 weeks.

Note: This recipe can be made with a variety of nuts, not just pecans. Feel free to change it up and use walnuts, almonds, pecans or a mix of your favorites.

Balsamic Vinaigrette Dressing

Balsamic Viniagrette Dressing

1/2 cup olive oil
1/3 cup balsamic vinegar
One clove of garlic, finely minced
Small squirt of dijon mustard
1 Tablespoon honey (optional)
Salt, pepper and basil to taste

How to Make It:
1. Mix all ingredients in small jar or blender.

Great with: any type of salad or as a marinade on beef, chicken or pork.

Toasted Sesame Asian Dressing

Toasted Asian Sesame Dressing

Prep Time: 1 minute
Total Time: 1 minute
Yield: About 1 cup
Only a few ingredients and just as good as the restaurant!


scant 1/4 cup toasted sesame oil
1/4 cup non GMO soy sauce, bragg’s aminos or tamari (I used low sodium soy sauce)
1/4 cup rice vinegar
1 tsp sesame seeds (optional)

Whisk all ingredients in a small bowl.
Pour dressing in a glass jar, cover and store in the fridge
The dressing should keep for a few weeks in the fridge. If you want to add a hint of sweetness, you can add 1 tsp of mirin or raw honey.