Fast Food Genocide

by Dr. Joel Fuhrman

  Barley: One of the first cultivated grains, barley is a good source of both soluble and insoluble fiber. Add it to soups or stews for a rich, substantial consistency. Mushrooms and barley are a classic soup combination. Hulled barley and hulless barley are two different varieties of barley and both are considered whole grains. Quicker cooking pearl barley has been refined and is not a whole grain.

  Buckwheat: Despite its name, buckwheat is the seed of a flowering plant that is not related to wheat. It is a good choice for people who are sensitive to gluten. Make a hot morning cereal using buckwheat instead of oats. For a simple lunch or dinner, lightly toast the buckwheat in a skillet, add water or broth, simmer until tender, and then stir in water-sautéed onions, mushrooms, and greens.

  Farro: Cultivated in Italy for centuries, farro has a satisfying creamy yet chewy texture and a mild flavor. It can easily be substituted for rice in a variety of recipes. Combine it with kale and white beans for a tasty entrée. Look for whole grain or semi-pearled farro. Pearled farro cooks faster, but the nutritious germ and bran have been removed; semi-pearled farro has more of its germ and bran. Whole grain farro is harder to find. As it is a type of wheat, farro is unsuitable for people with celiac disease, gluten intolerance, or wheat sensitivity or allergy.

  Millet: An ancient seed crop, millet is still a staple in many parts of India and Africa. This small seed cooks quickly and has a mild flavor and light texture. Add it to soups or toss it with beans, tomatoes, and other veggies for a warm and tasty salad.

  Quinoa: In recent years, quinoa has become a mainstream grain. It’s widely available and commonly found in many recipes. Quinoa is a complete protein; it contains all the essential amino acids. Rinse it before cooking to remove the bitter coating of saponin that is on the seeds.

  Steel cut oats: To make steel cut oats, the oat kernel, or groat, is cut into several pieces rather than rolled. Steel cut oats have a chewy, substantial texture and are a great choice for a warm and satisfying breakfast. Cook them 10–20 minutes, depending on the texture you prefer. Stir in your choice of nuts, seeds, and fresh or dried fruit.

  Wheat berries: The intact whole grain form of wheat, these wheat kernels, or “berries,” contain the wheat bran, germ, and endosperm. To cook wheat berries, cover with water and simmer in a covered pot for about 1 hour or until soft. Pair cooked wheat berries with a vegetable stir-fry or toss them with your salad.

  Wild rice: Wild rice is brown and has a slender elongated shape. It is not really rice but the seeds of an aquatic grass native to the northern waters of Minnesota, parts of Wisconsin, and adjacent areas of Canada. Wild rice is a good alternative to brown and black rice, which have been shown to absorb high levels of arsenic from the soil and water they are grown in.

  Whole grains combine well with other foods and complement beans and greens nicely. You can easily create a complete dinner by mixing a cooked intact grain with your favorite vegetables, beans, and seasonings. The list below will give you some ideas. Many of these items are probably already in your pantry or refrigerator.

  Mix intact grains with:

  Cooked beans: chickpeas, kidney beans, white beans, split peas, lentils, edamame

  Cooked green leafy vegetables: kale, collards, mustard greens, turnip greens, spinach, cabbage

  Salad greens: mixed baby greens, romaine lettuce, red leaf lettuce, Boston lettuce, endive, watercress, arugula

  Other vegetables: broccoli, cauliflower, asparagus, tomatoes, mushrooms, carrots, fresh or frozen peas, red or green peppers, hot chili peppers, onions, scallions, sweet potatoes, butternut or other squashes

  Nuts and fruit: walnuts, raw almonds, raw pumpkin or sunflower seeds, sesame seeds, berries, mango, apples, currants, raisins

  Spices and seasonings: basil, parsley, cilantro, garlic, chili powder, cumin, black or cayenne pepper, cinnamon, no-salt seasoning blends, lemon juice, vinegar

  (RE)STOCK YOUR PANTRY

  Begin this new diet style by cleaning out your refrigerator and cabinets. Get rid of all the foods that trigger your addictive cravings. Review the healthful menus and recipes in the next chapter, begin to stock your pantry and refrigerator, and then start discovering some exciting new recipes. It may be a big leap from your current eating habits to the diet style I’m recommending, but just wait until you see the miraculous results. You might temporarily feel poorly, but after a week the health transformation begins. Even your taste will improve.

  To get you started and to demonstrate the Nutritarian pattern of eating, Chapter 8 provides two weeks of sample menus and a variety of delicious recipes. Use these to modify your eating habits gradually, or jump right in and do it to the limit. You can choose to follow the menus exactly or pick and choose the meals and recipes that work for your lifestyle and preferences. You can switch around the foods and recipes and eat them in different combinations or at different meals. With leftovers, the two weeks of provided menus should give you enough food to last three or even four weeks. Refrigerate and freeze leftovers and use them for other meals. A homemade dressing lasts for several days, and leftover soup or stew makes a perfect lunch or quick dinner.

  FRUIT MAKES THE TASTIEST DESSERTS

  The most important message of this book is this: No sugar and white flour, no matter what. I want you to retain the thought that sugar and other concentrated sweeteners and white flour products are simply too dangerous to even consider eating. Get those foods out of your house and out of your life. Healthy breads and desserts taste just as good, but even if it takes you a year to accept this, you still need to see these white foods for what they are: addictive drugs, not food.

  Dates, raisins, and dried bananas are good replacements for sweetening agents. When you sweeten with dates instead of sugar, an incredible transformation of human biological function occurs. Dates have fiber and phytonutrients, and they are high in sugar. So how does the sugar in dates compare with the sugar in fast food? What is the effect of using dates and raisins to sweeten desserts rather than more conventional sweeteners such as honey, maple syrup, and sugar? The answers have to do with how much calorically dense, high sugar foods such as dates raise blood sugar or triglycerides and create oxidative stress or free radical formation, like sugar does—and these answers are quite shocking.

  When scientists used dates instead of sugar in feeding experiments, they found that the blood sugar did not rise like it does with sugar and other sweeteners, triglycerides did not go up, and any increase in oxidative stress was not measurable.10 Figs, dates, and unsulfured dried apricots do not seem to cause a problem with health, weight, or blood pressure. This is mostly because their sugar is bound to a huge amount of fiber; and combined with all their minerals, trace elements, and phytonutrients and their effect on the bacteria that coat our digestive surfaces, they have a different biological effect as they activate enzyme cofactors in the metabolism of glucose. The extra components in dates make a big difference. The reported glycemic index or glycemic load for dates classifies them as “low to medium”—not even close to the higher range of sugar, white flour, white rice, and white potato.

  “At least now we’ll be able to stick to Dr. Fuhrman’s Diet.”

  Certainly, it’s easy to eat too much dried fruits and nuts and thereby sabotage your weight-loss goals, but a moderate amount of dried fruits and nuts used in desserts and other recipes is overall favorable, not unfavorable.

  You can learn to sweeten and enjoy delicious dishes and desserts with fresh fruit and dried fruit. I share some of my favorites in the next chapter, but hundreds more creative ideas are available in my other books and online to help you make the most delectable healthy desserts ever.

  It takes some effort to be super healthy and happy and to have a successful life, but it is so worth it. You can live without fear of disease, you can accomplish what you want to in life, and you can be a good example and leave a favorable legacy for your children and loved ones. Let’s all come together and rebuild the health and emotional well-being of A
mericans by doing whatever we can personally, socially, economically, and politically to establish excellent nutrition all over this beautiful country. Let’s stick together and do this.

  CHAPTER EIGHT

  EATING OUR WAY TO HEALTH

  Two Weeks of Sample Menus Followed by Eighty-Four Great Healthful Recipes

  *Asterisks indicate recipes that can be found in this chapter.

  WEEK 1

  MONDAY

  BREAKFAST

  LUNCH

  DINNER

  Banana Nut Muffin Oatmeal*

  Fresh or frozen berries

  Chili Bean Dip* with sugar snap peas and other raw vegetables

  Shiitake BLT*

  Big salad with mixed greens, tomatoes, red onion, and shredded cabbage

  Raspberry Dressing*

  Easy Lentil and Chickpea Soup*

  Melon or other fruit

  TUESDAY

  BREAKFAST

  LUNCH

  DINNER

  Tropical Smoothie*

  Sunflower seeds or other raw nuts or seeds

  Big salad with romaine lettuce, spinach, tomatoes, and chopped red onion

  Raspberry Dressing* (leftover) or bottled low-sodium/no-oil dressing or flavored vinegar

  Easy Lentil and Chickpea Soup* (leftover)

  Shredded napa cabbage tossed with Asian Ginger Dressing*

  Broccoli Stir-Fry with Tempeh (or chicken or shrimp)*

  Wild Rice

  Defrosted frozen peaches or other fruit

  WEDNESDAY

  BREAKFAST

  LUNCH

  DINNER

  Buckwheat and Berry Cereal*

  Salad-Stuffed Pita with Creamy Almond Dressing*

  Melon or other fruit

  Chili Bean Dip* (leftover) with red bell peppers (or other raw vegetables)

  West African Sweet Potato Soup*

  Steamed fresh or frozen broccoli or other green vegetable

  Banana Oat Cookies*

  THURSDAY

  BREAKFAST

  LUNCH

  DINNER

  Two pieces of fruit

  Walnuts or other raw nuts or seeds

  Big salad with mixed greens, tomatoes, chopped red onion, and chopped almonds

  Easy Balsamic Almond Dressing*

  West African Sweet Potato Soup* (leftover)

  Grapes or other fruit

  Tennessee Corn Pone*

  Steamed kale or collards

  Banana Oat Cookies* (leftover)

  FRIDAY

  BREAKFAST

  LUNCH

  DINNER

  Warm Blueberry Breakfast*

  Homemade Hemp/Almond Milk*

  Kale and Carrot Salad with Apple Walnut Dressing*

  Melon or other fruit

  Super Simple Hummus* with carrots and cucumbers (or other raw vegetables)

  Black Bean and Avocado Burgers* or Meat-Lovers Beef, Bean, and Mushroom Burgers* on whole grain rolls with lettuce, tomato sliced onion, and low-sugar ketchup

  Vanilla or Chocolate Nice Cream*

  SATURDAY

  BREAKFAST

  LUNCH

  DINNER

  Hot Chai Latte*

  Overnight Cinnamon Apple Oatmeal*

  Calypso Salad*

  Orange or other fruit

  Simple Guacamole* with romaine leaves and other raw vegetables

  Bean Enchiladas*

  Fresh or frozen mango or other fruit

  SUNDAY

  BREAKFAST

  LUNCH

  DINNER

  Sweet Beet Carrot Bars*

  Fresh or frozen berries

  Unsweetened soy, hemp, or almond milk

  Marinated Mushroom Salad*

  Creamy Tomato and White Bean Soup*

  New-Style Hash with Greens and Spicy Pumpkin Seeds*

  Sweet Potato Fries*

  Fruit Slushie*

  WEEK 2

  MONDAY

  BREAKFAST

  LUNCH

  DINNER

  Breakfast Veggie Wraps*

  Fresh or frozen berries topped with ground flaxseeds

  Millet Salad with Veggies and Black Beans* served over mixed greens

  Pineapple or other fruit

  Succotash Casserole Stew with Cornmeal and Okra Dumplings*

  Steamed broccoli

  Six-Minute Baked Apple*

  TUESDAY

  BREAKFAST

  LUNCH

  DINNER

  Chocolate Smoothie*

  Lentil Wraps with Peppers and Onions*

  Shredded Brussels Sprouts*

  Orange or other fruit

  Simple Guacamole* with endive leaves (or other raw vegetables)

  Dr. Fuhrman’s Anticancer Soup*

  Sweet Beet Carrot Bars* (leftover)

  WEDNESDAY

  BREAKFAST

  LUNCH

  DINNER

  Peach and Berry Breakfast Cobbler*

  Unsulfured dried apricots

  Big salad with mixed greens, tomato, cucumber, and chopped onion

  Easy Balsamic Almond Dressing* or bottled low-sodium/no-oil dressing or flavored vinegar

  Dr. Fuhrman’s Anticancer Soup* (leftover)

  Veggie Pizza*

  Eggplant Almond Chips*

  Strawbeany Ice Cream*

  THURSDAY

  BREAKFAST

  LUNCH

  DINNER

  Overnight Cinnamon Apple Oatmeal*

  Big salad with romaine lettuce, mixed greens, tomato, black beans, corn, and pumpkin seeds (and other assorted vegetables as desired)

  Simple Guacamole* (leftover)

  Fresh or frozen berries

  Red Beans with Cajun-Spiced Zucchini and Quinoa (with optional chicken)*

  Steamed green beans with lemon

  Defrosted frozen cherries or other fruit

  FRIDAY

  BREAKFAST

  LUNCH

  DINNER

  “Drink Your Breakfast” Smoothie*

  Fresh or frozen berries with chopped almonds

  Chickpea Tuno Salad* served over chopped romaine lettuce

  Sliced tomatoes

  Smoky Collard Greens with Pineapple and Black-Eyed Peas*

  Caribbean-Spiced Baked Tofu*

  Sweet Potato Pie with Coconut Pecan Crust*

  SATURDAY

  BREAKFAST

  LUNCH

  DINNER

  Two pieces of fruit

  1 ounce (about ¼ cup) pumpkin seeds (or other raw nuts or seeds)

  Big salad with romaine lettuce, spinach, tomatoes, shredded cabbage, and choice of beans (and other assorted vegetables as desired)

  Nutritarian Ranch Dressing*

  Butternut Squash Soup with Mushrooms*

  Stuffed Red Peppers*

  Grapes or other fruit

  SUNDAY

  BREAKFAST

  LUNCH

  DINNER

  Scrambled Oats* or Weekend Breakfast Frittata*

  Fresh or frozen berries

  Caribbean-Spiced Baked Tofu* served with mixed greens, tomatoes, and avocado slices

  Clementines or other fruit

  Quinoa Walnut Loaf*

  California Creamed Kale*

  Sweet Potato Pie with Coconut Pecan Crust* (leftover)

  NUTRITARIAN RECIPES

  BEVERAGES AND SMOOTHIES

  Blueberry Orange Smoothie

  Chocolate Smoothie

  “Drink Your Breakfast” Smoothie

  Homemade Hemp/Almond Milk

  Hot Chai Latte

  Tropical Smoothie

  BREAKFAST OPTIONS

  Apple Bean Breakfast

  Banana Nut Muffin Oatmeal

  Breakfast Veggie Wraps

  Buckwheat and Berry Cereal

  Overnight Cinnamon Apple Oatmeal

  Peach and Berry Breakfast Cobbler

  Scrambled Oats

  Sweet Beet Carrot Bars

  Warm Blueberry Breakfast

  Weekend Breakfast Frittata


  SALAD DRESSINGS, DIPS, AND SAUCES

  Asian Ginger Dressing

  Chili Bean Dip

  Chocobean Butter

  Easy Balsamic Almond Dressing

  Nutritarian Ranch Dressing

  Orange Sesame Dressing

  Raspberry Dressing

  Red Lentil Sauce

  Simple Guacamole

  Super Simple Hummus

  Walnut Cream Vinaigrette

  SALADS

  Broccoli Raisin Salad

  Butternut Squash Salad with Toasted Pumpkin Seeds

  Calypso Salad

  Chickpea Tuno Salad

  Kale and Carrot Salad with Apple Walnut Dressing

  Marinated Mushroom Salad

  Millet Salad with Veggies and Black Beans

  Mixed Greens with Fruits, Nuts, and Roasted Plantains

  SOUPS AND STEWS

  Broccoli Lentil Soup

  Butternut Squash Soup with Mushrooms

  Citrusy Black Bean Soup

  Corn and Red Pepper Soup with Sweet Potatoes and Kale

  Creamy Tomato and White Bean Soup

  Dr. Fuhrman’s Anticancer Soup

  Easy Lentil and Chickpea Soup

  Herbed Split Pea Soup

  Succotash Casserole Stew with Cornmeal and Okra Dumplings

  Tempeh Chili with Sriracha

  West African Sweet Potato Soup

  MAIN DISHES AND VEGETABLE SIDES

  Barbecue Baked Beans

  Bean Enchiladas

  Broccoli Stir-Fry with Tempeh (or chicken or shrimp)

  California Creamed Kale

  Caribbean Greens and Sweet Potatoes (with optional fish)

  Caribbean-Spiced Baked Tofu

  Cauliflower Steaks with Garbanzo Purée

  Creamy Garlicky Grits

  Crustless Spinach Quiche