You are on page 1of 5


Your Nutritarian™ lifestyle starts here!

Whether you are a beginner, or a seasoned veteran to my approach to achieving superior health, use the Nutritarian™ Checklist to help guide you through your daily food choices. By following it, you will maximize your nutrient intake and be well on your way toward the optimal health that you deserve! Healthful eating can be delicious! Enjoy the enclosed Nutritarian recipes that are not only healthful, but also taste great and are easy to prepare! For more information and inspiration, visit To get a healthful and delicious recipe delivered to your inbox daily, join our Member Center today. See the last page of this document for a special 20% discount on any annual membership.*

Together in health,

Joel Fuhrman, M.D.
*New members only

include some raw onion and shredded cruciferous vegetables on top at least a ½ cup of beans or lentils in a soup. pomegranate. utilize mushrooms and onions in your dishes www. on top of a salad or in another dish at least 3 fresh fruits. 1-800-474-WELL (9355) . CARBOHYDRATES 41g. hemp. MAGNESIUM 129mg. A sample of Member Center recipe favorites Enjoy these Nutritarian™ recipes that are nutrient-rich. flax.Keep healthful eating top-of-mind! Print a copy of the Nutritarian™ Checklist and use it as your daily guide to healthful eating! Post it on your refrigerator or somewhere you can view it often.DrFuhrman. BETA-CAROTENE 5042ug. CALCIUM 134mg. VITAMIN C Instructions: Blend all ingredients in a high-powered blender.2mg. and delicious! Healthful eating can be easy.2g. hemp or almond milk 2 tablespoons ground flax or chia seeds Enjoy. focus on high omega-3 nuts and seeds (walnuts. oranges at least 1 ounce of raw nuts and seeds. stew. Ingredients: 3 ounces baby kale or spinach 3 ounces romaine lettuce 1 banana 1 cup frozen blueberries 1/2 cup pomegranate juice 1/2 cup soy.2ug © 2014 Joel Fuhrman. pomegranate juice and greens activates our phytochemical repair mechanisms to help our cells fight damage from toxins and aging. plums. M. easy-to-prepare. PROTEIN 7g. SELENIUM 6. FOLATE 198ug.D. satisfying. especially berries.7mg. SATURATED FAT 0. ZINC 1. TOTAL FAT 5. Per Serving: CALORIES 223. and enjoyable! Blueberry Breakfast Smoothie Serves: 2 | Preparation Time: 5 Minutes The synergistic punch of blueberries. chia) 1 double-size serving of steamed greens. FIBER 8.6g. IRON 3. cherries. every day: A Nutritarian Checklist a large salad.1g. SODIUM 106mg.

In a food processor or high-powered blender. BETA-CAROTENE 18003ug. Simmer for 5 minutes. or to taste 6 corn or flour tortillas Instructions: Saute the green pepper and onion in 2 tablespoons of the tomato sauce until tender. Cover and simmer for 15 minutes or until the vegetables are just tender. adjusted to taste) 2 cups carrot juice 4 cups water 1/2 teaspoon nutmeg 1 cup raw cashews or 1/2 cup raw cashew butter 5 cups chopped kale leaves or baby spinach Instructions: Place all the ingredients except the cashews and kale in a pot. VITAMIN C 102mg. FOLATE 233ug. these Bean Enchiladas are a go-to recipe when you are looking for a quick meal that the whole family will love. Spoon about 1/4 cup of the bean mixture on each tortilla and roll up.8mg. ZINC 3mg. SELENIUM 2. it will wilt in the hot soup. SELENIUM 6.9ug .3g. FIBER 9. Steam the kale until tender. coarsely chopped 2 cloves garlic.Golden Austrian Cauliflower Cream Soup Serves: 4 | Preparation Time: 30 Minutes Ingredients: 1 head cauliflower. blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy.1g. corn. cilantro and cayenne. drained 1 cup frozen corn kernels 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon onion powder 1 tablespoon chopped fresh cilantro 1/8 teaspoon cayenne pepper. FIBER 9g.8ug Bean Enchiladas Serves: 6 | Preparation Time: 15 Minutes Tasty and satisfying. Serve as is or bake for 15 minutes in a 375 degree F oven.4g.sodium beans. Return to the pot and stir in the steamed kale (or raw spinach). SATURATED FAT 0. Per Serving: CALORIES 354. VITAMIN C 25mg.2mg. Enchiladas originated in Mexico. CARBOHYDRATES 46g. onion powder. divided 2 cups cooked pinto or black beans or canned no-salt-added or low. IRON 5. FOLATE 107ug. cut into pieces 3 carrots. SODIUM 33mg. coarsely chopped 1 cup coarsely chopped celery 2 leeks. CARBOHYDRATES 37g. cumin.7g. BETA-CAROTENE 351ug. TOTAL FAT 16. seeded and chopped 1/2 cup sliced onion 8 ounces no-salt-added or low-sodium tomato sauce. minced 2 tablespoons Dr. Ingredients: 1 medium green bell pepper. SATURATED FAT 3.3mg.7g. PROTEIN 13g. PROTEIN 8g. SODIUM 202mg. CALCIUM 176mg. beans. MAGNESIUM 77mg. MAGNESIUM 182mg. Dash. where the practice of rolling tortillas around other food dates back to Mayan times. IRON 2. Per Serving: CALORIES 187. TOTAL FAT 1. chili powder. Fuhrman’s VegiZest (or other no-salt seasoning blend such as Mrs. If you are using spinach there is no need to steam it. CALCIUM 57mg. Stir in the remaining tomato sauce. ZINC 1.

BETA-CAROTENE 3999ug. MAGNESIUM 64mg. Not a member? Join Now! . Fuhrman’s Member Support Center. SATURATED FAT 0. only add half the cherries.Warm Brussels Sprouts and Butternut Squash Salad Serves: 4 | Preparation Time: 30 Minutes Brussels sprouts are tasty as well as cruciferous. Nutritarian recipes and many more as a member of Dr. FOLATE 19ug. IRON 2. TOTAL FAT 5. ZINC 0.1g. cover with foil and roast until tender and caramelized but still firm when a fork is inserted. about 25 minutes. CALCIUM 94mg.7ug You’ll have access to all of these great-tasting. If using a regular blender. SATURATED FAT 0. ripen them until they are speckled (at their sweetest point). CARBOHYDRATES 30g. pitted 1 1/2 cups frozen dark sweet cherries Instructions: Blend all ingredients together in a highpowered blender or food processor until smooth and creamy.9mg.5g. Place the mixture in a baking pan. blend until smooth. until warm and slightly wilted. spiced butternut squash is tossed with shredded Brussels sprouts. hemp or almond milk 1 tablespoon natural non-alkalized cocoa powder 4 dates. Per Serving: CALORIES 137. In this delicious warm salad. chopped 2 tablespoons currants or raisins 2 tablespoons balsamic vinegar 1/2 teaspoon fresh thyme. They deserve a place on everyone’s plate. heat 2 tablespoons water in a large skillet and saute shallot for 1 minute. CALCIUM 47mg. pecans and currants. chopped ground black pepper. Cut them into one-inch slices before you put them into the blender for easier blending. vinegar and thyme. SELENIUM 3. Mix the squash with the orange juice.8g. cut into 1/2 inch cubes 1 orange juiced pinch ground cinnamon pinch ground cloves pinch ground allspice pinch cayenne pepper 1 large shallot. currants. allspice and cayenne. Meanwhile. SODIUM 35mg. VITAMIN C 99mg. baked. then add remaining cherries and continue to blend. Freeze ripe bananas at least 24 hours in advance. PROTEIN 5g.3g. FIBER 5. CARBOHYDRATES 27g. Season with black pepper. IRON 1. peel them and cover tightly in plastic wrap or put in plastic baggies. Ingredients: 12 ounces butternut squash.3mg.2ug Chocolate Cherry Ice Cream Serves: 2 | Preparation Time: 5 Minutes Ingredients: 1/2 cup vanilla soy.4g.9mg. chopped 3/4 pound Brussels sprouts. Add a small amount of additional water if needed to prevent from sticking. To freeze bananas.5g. ZINC 0. BETA-CAROTENE 828ug. SELENIUM 2. cloves. FOLATE 85ug. Place roasted butternut squash and sautéed Brussels sprouts in a bowl and toss with pecans. shredded or very thinly sliced 1/4 cup toasted pecans. TOTAL FAT 2. VITAMIN C 2mg. SODIUM 29mg. to taste Instructions: Preheat oven to 350 degrees. FIBER 4. add shredded Brussels sprouts and cook for 2-3 minutes. MAGNESIUM 45mg.6mg. Per Serving: CALORIES 158. cinnamon. You can also use berries or banana instead of cherries. PROTEIN 5g.

D. which Dr. . and rated and reviewed by other members. M.DrFuhrman. personal journeys. easyto-prepare. Fuhrman and his medical associates and research staff lecture about the latest nutritional science and what it means to your health • The Health Fuhrman and his medical team personally provide. cooking tips. 2014 © 2014 Joel Fuhrman. NEW MEMBER DISCOUNT Join today and save! Use coupon code: DRFMEMBER20 and save 20% on the annual membership of your choice! Visit www. Fuhrman’s Member Support Center. which are delicious. you will receive a healthful Nutritarian recipe delivered daily to your inbox! Membership also provides access to menus and over 1000 recipes. Some of the many benefits included in membership: • Daily recipe suggestions sent to your email inbox • Access to menus and over 1000 Nutritarian™ recipes • Searchable Ask the Doctor Forums to read and search for commonly asked questions and the answers. for a broad range of health topics and medical conditions • A library of Newsletters and Position Papers on many different health topics • Member-to-Member discussion forums where members discuss topics such as feeding children healthfully. healthful. eating out. a great tool to help you track your progress and keep you motivated For more information on member benefits and membership plans.Want more? As a Member of Dr. and fitness • Access to webinars where Dr. visit Expires May 31.