Oatmeal with Goji Berries, Bananas and Raisins

Old Fashioned Oats 1 Serving 300.0
Goji Berries 1 0.33 cup 110.0
Raisins, seedless 0.25 cup (not packed) 108.4
Bananas, raw 1 medium (7" to 7-7/8" long) 105.0
Spices, cinnamon, ground 0.25 tsp 1.6
Spices, nutmeg, ground 0.25 tsp 2.9
Spinach, raw 0.2 package (10 oz) 13.1

Put spinach, sliced bananas Goji berries, and raisins in the bottom of large cereal bowl. Add oats and sprinkle on cinnamon and nutmeg
Heat on high in a microwave for 4-5 minutes.

Sweet Potato Gnocchi and Spinach

Whole Wheat Gnocchi with Sweet Potato 1.5 cup 355.5
Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 0.5 cup 111.8
Mushrooms, enoki, raw 0.5 cup sliced 14.3
Edamame, frozen, unprepared 0.3 cup 38.9
Brussels sprouts, cooked, boiled, drained, without salt 2 1/2 cup 56.2
Spinach, raw 0.2 package (10 oz) 13.1

Veggie and Melon Smoothie

Melons, cantaloupe, raw 0.5 melon, large (about 6-1/2" dia) 138.4
Spinach, raw 0.5 package (10 oz) 32.7
Dates, deglet noor 5 date, pitted 100.1
Broccoli, raw 70 g 23.8
Carrots, baby, raw 70 g 24.5

Put ingredients in Vitamix or high powered blender and mix until smooth and creamy

Orange DHA Juice

Oranges, raw, navels 2 fruit (2-7/8" dia) 137.2
DHA Purity 1 Serving 10.0
Seeds, flaxseed 1 tsp, ground 13.4

Raw Trail Mix - 173 calories/ounce

Nuts, almonds 1 cup, ground 546.2
Nuts, walnuts, english 1 cup, ground 523.2
Nuts, pecans 1 cup, chopped 753.2
Seeds, sunflower seed kernels, dried 0.5 cup, with hulls, edible yield 134.3
Seeds, pumpkin and squash seed kernels, dried 0.5 cup 373.3
Nuts, pine nuts, dried 0.5 cup 454.3
Seeds, sesame seeds, whole, dried 0.5 cup 412.6
Dates, deglet noor 1 cup, chopped 414.5
Raisins, seedless 1 cup, packed 493.4

1 ounce = 173 calories

Green and Leafy Oatmeal

Old Fashioned Oats 1 cup Serving 300.0
Raw Trail Mix 1 ounce 173.6
Dates, deglet noor 6 date, pitted 120.1
Raisins, seedless 0.16 cup (not packed) 69.4
Lettuce, cos or romaine, raw 2 ounces 9.5
Spices, nutmeg, ground 0.25 tsp 2.9
Spices, cinnamon, ground 0.25 tsp 1.6
Bananas, raw 1 medium (7" to 7-7/8" long) 105.0
Water 1.25 cups
Pomegranite Juice .25 cups

Slice bananas and chop dates - put in bottom of large cereal bowl
add trail mix
Chop lettuce and put in bowl
add oats
sprinkle on nutmeg and cinnamon
Add water and pomegranite juice
Put bowl in microwave and heat on high for 4-5 minutes
After heated, cool for 2-3 minutes

Blueberry Mixed Veggie Smoothie

Blueberries, frozen, unsweetened 1 cup, unthawed 79.0
Bananas, frozen 1 medium (7" to 7-7/8" long) 105.0
Dates, deglet noor 4 date, pitted 80.1
Cauliflower, raw 1 floweret 3.2
Carrots, baby, raw 4 medium 14.0
Tomatoes, Grape, raw 30 g 8.8
DHA Purity 1 Serving 10.0 (Optional)
Seeds, flaxseed 1 tbsp, ground 37.4 (Optional)
Spinach, raw 0.5 package (10 oz) 32.7

Put ingredients in Vitamix or high powered blender and blend until smooth and creamy.

370 Calories
Protein 8 grams
Carbohydrates 79 grams
Fat 5 grams

Orange Pineapple Blueberry Smoothie

Blueberries, wild, frozen 1 g 0.5
Bananas, raw 1 medium (frozen) (7" to 7-7/8" long) 105.0
Pineapple, raw, all varieties 1 slice (3-1/2" dia x 3/4" thick) 42.0
Oranges, raw, navels 2 fruit (2-7/8" dia) 137.2
Spinach, raw 0.5 package (10 oz) 32.7
Dates, deglet noor 5 date, pitted 100.1
DHA Purity 0.35 g 10.0
Seeds, flaxseed 1 tbsp, ground 37.4

Southwestern Penne Pasta

Penne Pasta (Whole Wheat) Alma's 2.5 Serving 500.0
Avocados, raw, Florida 0.25 fruit without skin and seeds 91.2
Baby Corn 0.5 1/2 cup 24.1
Beans, black, mature seeds, cooked, boiled, without salt 0.3 cup 68.1
Tomatoes, crushed, canned 75 g 24.0
Sauce, salsa, ready-to-serve 0.25 cup 17.5
Olives, ripe, canned (small-extra large) 6 large 30.4

Orange Pineapple DHA Drink

Oranges, raw, navels 2 fruit (2-7/8" dia) 137.2
Pineapple, raw, all varieties 1 slice (3-1/2" dia x 3/4" thick) 42.0
DHA Purity 1 Serving 10.0
Seeds, sesame seeds, Ground 1 tbsp 51.6

Put ingredients in a blender or Vitamix and blend

Howard's Special Oatmeal (582 calories)

Old Fashioned Oats (1 cup) 80 g 300.0
Dates, deglet noor 4 date, pitted 80.1
Bananas, raw 1 medium (7" to 7-7/8" long) 105.0
Spices, cinnamon, ground 0.5 tsp 3.2
Spices, nutmeg, ground 0.5 tsp 5.8
Water, bottled, generic 1.75 cup 0.0
Spinach, raw 0.25 package (10 oz) 16.3
Seeds, flaxseed 1 tbsp, ground 37.4
Almond Milk 0.5 Cup 35.0

Put spinach, sliced banana and chopped dates in bottom of large cereal bowl
Pour oats over the mixture
Sprinkle on Nutmeg and Cinnamon
Add water and mix
Put in microwave on high for 4-5 minutes
Let sit for 2-3 minutes
Add 1/2 cup of almond milk
Add additional sweetner to taste (Optional)

Lima Bean AntiCancer Soup

Water, bottled, generic 1.5 cup 0.0
Lima beans, immature seeds, raw 1.5 cup 264.4
Brussels sprouts, raw 283.5 g 121.9
Onions, raw 2 medium (2-1/2" dia) 88.0
Peppers, sweet, red, raw 2 medium (approx 2-3/4" long, 2-1/2 dia.) 73.8
Leeks, (bulb and lower leaf-portion), raw 1 leek 54.3
Sweet potato, raw, unprepared 1 sweetpotato, 5" long 111.8
Nuts, cashew nuts, raw 4.5 oz 705.5
Carrot juice, canned 4.5 cup 424.8
Celery, raw 7 stalk, medium (7-1/2" - 8" long) 44.8
Chard, swiss, raw 20 cup 136.8

Put water and lima beans in large soup pot. Medium heat. Heat beans until soft
Put Brussel sprouts (chopped), onions (whole) Peppers (Chopped), Leeks (Split and cleaned, whole), sweet potato (peeled and chopped) into soup pot and turn down heat to low
Juice carrots and celery in a juicer. 5-6 cups of juice
Put carrot/celery juice in soup pot. Let simmer for 20 minutes
When the vegetables are soft, ladel some of the liquid into a Vitamix or powerful blender. Add whole onions, leeks and some of the chard to the blender) Blend until smooth and creamy.
Return contents of blender to soup pot and simmer for another 30 minutes.

Mixed Berry Pommello Nut Smoothie (557 calories)

Raw Trail Mix 35 g 173.6
Blackberries, frozen, unsweetened 0.5 cup, unthawed 48.3
Blueberries, frozen, unsweetened 0.25 cup, unthawed 19.8
Strawberries, frozen, unsweetened 0.25 cup, unthawed 13.0
Grapefruit, raw, white, Florida 1 1/2 fruit (3-3/4" dia) 37.8
DHA Purity 1 ml 10.1
Seeds, flaxseed 1 tbsp, ground 37.4
Spinach, raw 0.5 package (10 oz) 32.7
Dates, deglet noor 4 date, pitted 80.1
Bananas, raw 1 medium (7" to 7-7/8" long) 105.0

Put ingredients in Vitamix or high powered blender and mix until smooth and creamy

Blueberry Citrus Smoothie

1 cup organic blueberries
1 medium banana
1/2 small orange
1/4 pommello
5 oz organic baby spinach
1 ml DHA Purity (optional)
1 tbsp ground flaxseeds (optional)
4 dates
5 ice cubes

Put ingredients in a Vitamix or high powered blender and blend until smooth and creamy

Blueberry Pineapple Smoothie

1 cup frozen organic blueberries
1 slice fresh pineapple
1 medium banana
5 oz organic baby spinach
1 ml DHA Purity (optional)
1 tbsp ground flaxseeds (optional)
4 dates
5 ice cubes

Put ingredients in Vitamix or a high powered blender and blend until smooth and creamy

Blueberry Pommello Smoothie

1 cup organic frozen blueberries
1 medium banana
1/2 pommello
1 small orange
5 oz organic baby spinach
1 ml DHA Purity (optional)
1 tbsp ground flax seeds
4 dates
5 ice cubes

Put ingredients in Vitamix or high power blender and blend until smooth and creamy.

Russian Fig Dressing

This is a delicious salad dressing or dip directly from Dr. Fuhrman's website. www.drfuhrman.com

Blueberry/Orange Smoothie

1 cup frozen organic blueberries
2 small oranges peeled
1 medium banana
5 oz organic baby spinach
1 ml DHA Purity (optional)
1 tbsp ground flax seeds
4 dates
5 ice cubes

Put ingredients in Vitamix or high powered blender. Blend until smooth and creamy. I put the blueberries, oranges and banana in first. Then i add the DHA Purity and ground flax seeds, then the dates and ice cubes, and finally the spinach. As in all smoothies the ingredients need to be tamped down to the blades until the full mixing begins.

Special Blueberry Melon Smoothie

1 cup frozen blueberries (organic preferred)
1/2 cantaloup
1 medium banana
5 oz organic baby spinach
1 ml DHA Purity (optional)
1 tbsp ground flax seeds (optional)
4 dates
4 ice cubes

Blend ingredients in Vitamix or high power blender until smooth and creamy

This one is really good with a distinct melon flavor. It is light and sweet. It blends a little less thick than some of the other smoothies