What to Eat on a Plant-based Diet (from Breakfast to Dinner) l Nutritarian Diet | Dr. Joel Fuhrman

foreign [Music] skeleton and my dietary skeleton keeps me as a salad and a soup for lunch a big salad with not seed based dressing and a bowl of vegetable bean soup for lunch so salad soup or beef or chili or stew but usually it's a soup I made on the weekend and I usually make the soup with either vegetable low salts or no salt vegetable broth as the base but most often I like to um make the soup base with carrot juice celery juice tomato juice and even juicing an onion so I'd rather just use the vegetable juices they have more concentrated flavor especially when you use organic carrots and organic you know and celery gives you real out of flavor and I could dilute that half and half half vegetable juice half water as my soup base then I could put my vegetables in blend in my green vegetables and my onions chop up my mushrooms put in the beans and the split peas you know and make my vegetable bean soup on the weekend um I usually cook the split peas in a separate pot then the other beans because I usually once they're done in like 20 to 30 minutes I blend them in the blender to make them creamy like a green slurry and pour them in the soup because I don't want to blend the other beans into the soup to Ladle out to blend the split peas but I want the split peas to form part of the base of the soup so I usually make it in a separate pot so my beans are up there cooking I and then then don't forget that the cruciferous greens like the bok choy or the mustard greens or the turnip greens I'm usually blending that raw in the blender by with ladling a little soup liquid in there just to make this slurry to make it cook because I don't to make it to make it blend easily I don't want to cook those vegetables I want to blend them in the Raw so the enzymes aren't destroyed but once they're Blended then you can pour that slowly into the soup and then without cleaning the blender you could put your raw onion your raw scallion and your raw leek in there next with a little bit of liquid with a little bit of soup liquid in there and blend that to a smelly slurry which you know causes the Organo sulfide and the sulfenic acid compounds that would make your eyes burn but I blend that and pour that into the base of the soup so the base of the soup has the salad vegetables it has the slurry of the of the um of the onion and leek and it has the slurry of the green vegetables and I can add my chopped mushrooms and my spices and anything else you want to flavor it so that's my basic soup recipe made on the weekends and so you like and then you then I take that big pot of soup out of the um off the stove and or shut the flame off we eat that maybe Sunday night and then then before bedtime on Sunday night the pot will be warm still and I'll put it on the Shelf in the refrigerator the whole giant pot I'll put on a shelf of the refrigerator so then the next morning on Monday morning I can take a ladle and I can empty the pot into 10 different plastic or glass containers but maybe I have a container made so I can just grab and take it to work with me but I don't want to put the plastic in the soup into hot hot soup into plastic that's why I put it the whole pot of the refrigerator I don't want to be working with hot soup either it's better to easier to work with cold soup so I do that the next morning and put into various containers and I have my lunch made for the whole week and then my dinner is usually a cooked vegetable dish but it's usually some green vegetable like steamed zucchini steamed string beans steamed broccoli steamed artichoke hearts and asparagus and my favorite thing to eat most often is just the steam artichoke hearts I cut the artichoke in the middle down the half cut off the thorns in the top and then use a sharp knife to cut right along the curve of the choke leaving the Heart below it intact so when I cut around the curve of the choke very deeply I can pull out that Center core steam it for 18 minutes and eat lots of artichokes then I'll make a mixed Wok vegetable dish at night a lot where I'll just walk with a quarter cup of water some type of cabbage usually like Savoy or Chinese cabbage or bok choy um snow pea pods I love to put them in there a lot of onion and scallion and some type of mushroom and maybe I'll open a can of bamboo shoots or water chestnuts so I walked that for maybe seven minutes and that'll be my dinner in seven minutes and I'll take you to my sauce that I can that I made up you know the glass jars of the you know those Mexican Olay or the Alfredo sauce or the um um or the Thai um the Coconut Thai sauce and I'll put it on maybe two tablespoons of that mix it up and it's done and I have that with a piece of fruit for dessert or with like I said before I use like partially defrosted frozen fruit for dessert like defrosted blueberries parsley defrosted strawberries parsley defrosted cherries parsley the Forester Jackfruit parsley defrosted something I like Parsons roasted mango as a dessert and I got my my meal and it's not hard to do this and to keep on track and then breakfast is simple it's a little bit of grain usually a little bit of grain like quinoa is the my favorite grain the healthiest green because quinoa has more protein and has more of those um you know it's colorful especially the brown quinoa the tri-colored quinoa but it could be oats steel cut oats or could be some other cold grain but it's usually just a little bit of grain anyway because I want everyone to put my berries in there I have like a whole cup of berries or frozen berries and I want to put a tablespoon of hemp seeds on that and a tablespoon of either flax or Chia on that and maybe some almond hemp milk or soy milk or something like that I like the Almond Hamm milk I make from scratch where I put one cup of almonds and hemp seeds mixed with six cups of water a tablespoon of real vanilla bean powder and one medjool date or sometimes two medjool dates and that will give me six cups of of um of nut milk to put on my to use we don't want to use nut milk for more than two days because it's not pasteurized that's what makes it healthier but it doesn't stay for more than two days it starts to go bad so making six cups means that I'm gonna have a cup today and a cup tomorrow and two other people in my family are going to have a cup today and a cup tomorrow and then it's going to be gone you know so I can make if you wanted to make half that dose you would then half a cup of nuts and seeds and three cups of water and to one date and a teaspoon of real vanilla bean powder to make enough healthy milk so what I'm saying to you with this skeleton you can modify things change recipes to add and tap fancy desserts and do all these things with a nutritarian diet there's 1500 recipes at least on doctorpherman.com you can try different recipes but I like people people just to learn four recipes they like that's all this takes is you might try 100 recipes but pick out four you like four salad dressings that are your favorite and keep and make them the most pick out four soup recipes you like like I make a lentil pea soup with a frozen corn in it that's one of my favorites I make the amphi cancer food but the beans and the mushrooms I just described and I make a sweet and sour cabbage soup that has the cabbage and the prunes and I put a little apple cider vinegar in for the sweet and sour and I put a little lentils in that in but in any case and then I have the so I have four soups I like I have my salad dressings that I like to use the most like I use I like to use my orange sesame dressing the most so I take two peel navel oranges and I put like a quarter cup of sesame seeds that I spice toast on a pan for like two minutes and I split the amount of sesame seeds put half in the blender to blend with the two oranges and a few cat and some cashews and some blood orange vinegar and a squeeze of lemon that's my favorite dressing and I'll take the other sesame seeds that were toasted either black or brown sesame seeds and I sprinkle them on my salad maybe I'll put strawberries or kiwis in the salad with the tomatoes and red onion the scallion um and my other favorite dressing is just in my quick dressing it's just I use tomato sauce and I told you guys that I cook the tomato sauce if I buy commercial tomato sauce I cook it on the stove longer on a low flame to concentrate to give more flavor to make it more dense and then I mix it with maybe or I'll make my own tomato sauce from the tomatoes my garden and cooking in a long time to make it really thick and flavorful or I'll take a conventional tomato sauce and I'll soak the sun-dried tomatoes organic sun-dried tomatoes into the jar tomato sauce so then I'll take the jar tomato sauce with the soaked sun-dried tomatoes in it and I'll blend it in the Vitamix so I'll thickened this sauce with the dried tomatoes to give the sauce more flavor and I could put my almonds and my sunflower seeds and my fig vinegar and the Fig or the balsamic vinegar and the raisin so make a tomato based dressing and that's my second favorite dressing I use the most I can mash it with almond butter and a little tomato sauce and some blood on it and some um fig vinegar or balsamic vinegar to make a quick dressing in 30 seconds but usually I'll put it in the blender and I prefer to use it with the real you know to make it the full dressing I explained with the um you know by using it to thicken tomato sauce and blending the almonds with sunflower seeds in because I always usually mix a nut and a seed together to give me a wider nutritional profile so as you can see this is not that difficult to do your ju your breakfast can be a glass of vegetable juice it can just be a piece of fruit and you can head to the gym it can just be a cantaloupe and you head off to the gym or you know eat a piece of fruit and eat for breakfast it could be less a vegetable juice or breakfast you need a heavier you want a heavier breakfast it could be a grain and the berries with the flat with the nuts then you have your salad and your soup for lunch with a piece of fruit dessert and you have yours your cooked vegetable dish with maybe some raw vegetables for dinner with you know and my favorite sauce I mean I'm just telling you my favorite recipes the one I use the most and you've got to pick out your favorite recipe if you only need three or four sauces you you don't have time to make a sauce you can buy one of my George sauces or jar dressings but it's so easy to do it you know if you can do it on your own you're not traveling you can it's better when you do it on your own probably because my Jarred dressings because you have to keep the PH down there's more vinegar in them less nuts I can do my own dressings by using the flavored vinegars with less vinegar because they're not going to have a shelf life you need more vinegar and more acidity for the chef to stay for months and months out of the refrigerator So when you buy my commercial dressings they're more vinegar they're more a little bit acidic and they're thinner they're not as thick and I have less vinegar when I make my own dressings because I like it a little better to tastes better but in a pinch I don't have time I use my sauces I use my vinegars you know what I mean um just like you can do it so it's easy to fit this into your life there's no excuses this is not hard to do you know and then so you there's this this is really simple for people to follow this and it really still tastes really great so my one favorite sauce that I make is that it's a thai sauce I have a few variations of the thai sauce it's usually I take I used to use like lemongrass paste because lemongrass is the secret ingredient in a thai sauce for your vegetables but the lemon bass lemongrass paste has some oil and other ingredients I don't like so I've been lately I've just been taking instead of people chopping lemongrass and cooking it and straining it and all that stuff I just take the lemongrass and I cut a slice of it and I cut it through in half and I move the Woody outer port and use the inner portion which is more softer and I just blend it up in the blender you know with whatever other ingredients in my sauce are and then blender so I'll put a little water a little soy milk in the blender or it could be a few almonds with some water or I'll put a little coconut in some water in other words in I'll use some nut usually if I'm using a I'll usually I'm using a thai sauce I'll usually use a dehydrated coconut or a piece of fresh coconut with the lemongrass blended with water and now I might put some peanut butter in or or some hemp seeds and then I'll flavor that with the date with one date usually and you know basically peep how much you're making with now I'll add I add the date and I add the coconut and the peanut butter or I didn't make it without the peanut butter sometimes and just put a little hemp seeds in so it has the coconut flavor with unhinged by the not effective with the peanut flavor and then I'll put the spices in the cumin the turmeric the you know whatever the whatever kind of spice you want a little bit of chili powder or chili sauce or whatever kind of whatever kind of heat you want but just I I like it with less heat but just like just so I could notice that there's a little bit of something hot in there but just so it's barely noticeable I don't want to usurp the whole flavor and make it super hot and then I took and I blended that in a blender dumped it on my vegetables tossed cut the flame off and toss it with the hot vegetables for a minute or two and I have my main dish made so I have my main dish of mixed vegetables and then I usually have some some nights I just have some plain green vegetables you know with a piece of with a piece of squash with a piece of sweet potato with a piece of quinoa with peas in it or with some frozen peas mixed with quinoa and mushrooms or something like that or mushrooms onions or some egg cooked eggplant with some with some fried um fried onion on top of the eggplant I'll take the eggplant bake in the oven until it gets moist cut it in half scoop it out sprinkle cinnamon on it put some currants with with fried onion I'll take a really hot pan and I'll fry some and I'll get the pan sizzling hot and I'll chop the onion really small and hit the onion to that sizzling pan throw it on there just so it starts to glisten for a few minutes take it off put it on my eggplant with a cinnamon and the raisins on top and maybe I'll dump that right on top of our salad or chop it up in a salad or you know so so I'm making I'm I'm picked out the recipes I enjoy the most and I just keep making them over and over again I know there's a lot more recipes but you but you've got to find the ones that you like the best the ones that can fit in your life and I'm what I'm talking right now is that that you have that this you don't have to be a major Chef you just have to know you know about four dressings four sauces four main dishes four to a few desserts and most of them can just be frozen frozen fruits and if and a few um and a few salad dressings you love this doesn't have to be so complicated you know um so you know your dietary skeleton right you know what you're having at breakfast lunch and dinner and send if you're and if you have a tendency of a very slow metabolic rate and three meals are too much for you then have two meals in a glass of juice or just have two meals a day that means the lunch meal and the dinner meal or the breakfast meal and the lunch meal or the breakfast meal and the dinner meal but you vary it around you know you try to have the lunch meal with the salad almost every day when you go to a two meal day so the salad meal with the salad and the bean meal we have the beans with the soup and the salad you have every day and then some days you have the breakfast with that and some days you have a dinner with that but then when you're dropping to a two meal schedule from a three meal schedule you don't change the big salad every day you need to modify the other meals occasionally you're following that because some women especially women don't um do better on two meals a day to keep their weight at the appropriate weight because what you're learning from me and what we're doing here is that we're recognizing that fat on the body is serious that a nutritarian is it found on the body is a cause of cancer and shortens your lifespan and a nutritarian is at a favorable weight or they're moving towards a favorable weight if your weight is stagnated and you're not and you're overweight and you're not moving towards a favorable weight you're not on a nutritarian program because you that's keeping a stable overweight weight is not acceptable part of this program if you're overweight you have to be losing some weight each week and I'm bringing this up because I noted in my nutritarian women's health study we have 2 500 women signed up as nutritarians doing this project that the average weight in that study is 160 pounds on the average vegetarian woman that study so so what's what I'm saying here is that they've got the idea of eating healthy foods but they still are eating other things and they're still maybe overeating or overeating something they're not carefully recognizing that part of this program is trying to remove the fat from your body just as important as eating g-bombs just as important as eating mushrooms every day just as important as eating some onions and eating your salad every day is making sure your weight is favorable that's part of the program and nobody could adjust the amount you're eating and the balance between the low calorie foods like the salad and the high calorie foods like dried fruit for Forum Forum nuts and seeds and you adjust the amounts so you can see you're not overeating or starchy vegetables like too much um or too much grain or too much um I don't really recommend white potato even sweet potato and squashes are more favorable like butternut and acorn squash are more favorable and for weight loss spaghetti squash is lower glycemic and is more favorable even buttered on acorn squash and so in the hierarchy of carbohydrates for low glycemic effect to benefit weight loss you know when people switch from um to a whole grain like whole wheat they get some benefit but it's more benefit when they switch to a squash squash is better than whole wheat you know better and better than Butternut acorn squash the next hierarchy up is eating spaghetti squash which is even lower glycemic and going up from there peas are even better and going up from there lentils and beans are even better so we're saying we move up the chart so a person who has trouble losing weight like a diabetic is most of their starch is coming from lentils and beans and peas and maybe some spaghetti squash they're not eating downward that low on it because they because they're very limited in the calories they need to consume so keep their sugars low to keep their weight going down and to we want to have them people with a with serious health problems to have an aggressive program it's aggressive enough to make sure they achieve the goals they need to achieve no I do not strain my nut milk there's no reason to strain it I like it creamy I just have a Vitamix blender it Blends really smooth there's no need to put it through a strainer um so let's see if you don't I didn't mention so you know we're talking about here we're talking about we did this detox program to give us to rejuvenate stem cells to enhance stem cell longevity to raise the longevity proteins like certain one in amp kinase and you guys have to memorize these facts so what so here's the question what elevates the longevity proteins what like cert1 and amp kinase that stabilize your stem cells makes you live longer what elevates those and that's what you're doing here what elevates those longevity proteins what extends lifespan is three things High phytochemical exposure and phytochemical diversity and you know what that means right the amount of these phytochemicals and the variety of phytochemicals you consume elevates your these nylon proteins and number two exercise which we want to could have good muscle tone as we age so we like we're moderately we're getting the fat off our body but we're not eating so little calories that we don't have good musculature we have just enough calories to have good musculature but we have very low calorie so our body's very lean very low on fat and then the third thing is caloric restriction and intermittent fasting so that's so we try to you know go without calories for some times be a little hungry some evenings skip dinner some nights do some weeks of detox where you're doing skipping meal doing juice like we did to this week so what we're doing this is a longevity program to maximize human longevity and very few people get it and very few people do it but when you get it and you do it it's fun it's tasty it's emotionally satisfying and it's intellectually satisfying and it's fun to live without fear of disease too the other um you know the other thing I probably make a lot is I use a lot of roasted garlic I'll take a whole bulb of garlic and I'll roast in the oven at 250 275 or 25 minutes until it gets moist still gets softened then I take the garlic and I cut the root off or cut it down the middle and I squeeze it to the to the roasted garlic pops out so I have a lot of roasted garlic in my refrigerator all the time already roasted you know it's fun to like squeeze the garlic and have it pop out it's like giving birth to a baby like it pops out just like popping out of the garden opening a lot of fun to watch things pop out um so anyway so I'll sometimes mix that roasted garlic with a little bit of that nut milk I made maybe a little cashews and hemp seeds to make a garlic Nutter maybe I'll put a little nutritional yeast in there too to make the garlic that are tasty so it's like I I have my own healthy mayonnaise garlicky mayonnaise right in my refrigerator all the time if I'm rushing for a plane or I want to make a really great sandwich I can take a pita bread or an Ezekiel wrap spread it with that garlic Nutter on top put a roasted Portobello some red onions some shredded you know Greens on there um and you know what I'll do I'll throw some basil in the garlic Nutter in a spoon but maybe it was Clover raw garlic I'll make a pesto out of it a little avocado a little basil and they real garlic butter so I'll take that garlic Nutter I could add tomato sauce to it and turn it into a marinara dressing I could turn it add the pesto add the basil till it turn into a pesto dressing I could add a little bit of balsamic a little mustard into it I can make it a Dijon mustard type um garlic dressing I can turn that so I could turn that garlic Nutter into a few different dressings but you but I usually make it into a pestle so I can put a little dollop of pesto on my sandwich with roasted Portobello red onion maybe a little avocado Sprouts tomato wrap it up in a silver foil throw it in my bag and I have a great and exciting lunch I put an apple in there and I'm off to my travels you know what I mean so something really good and tasty um so I preparing these things in advance we're talking about my plan of like help my family and I cooking on the weekends and maybe Wednesday evenings we cook and Shop so I can be other even because I don't I can just eat leftovers and I can go exercise and do other things so we're not not cooking every night I'm cooking Wednesday night I'll make a lot of artichokes like a whole um big steamer full of cut up artichokes and then I'll have like cold artichokes with my next night or cold artichokes for lunch or I'll take the soup cold and I'll warm it up or something with the you know so I'll make a broccoli and garlic dish we'll make the wok vegetable dish now Wok vegetable mushroom Thai Dish I made I'm not gonna I'm gonna make a whole Wok full of it because I'm gonna make it I'm going to have that for probably two nights in a row or maybe even three nights in a row we'll make this really simple not to over complicate it to confidence your life try to go to bed at night on an empty stomach where there's no food in it modulate the amount of food you eat so you're either so you're at your ideal weight or moving towards your ideal weight at a pound every three days if you're not losing a pound every three days modulate your food intake except when you're within 10 pounds of your ideal weight then you could lose a half a pound every three days or a pound a week so I want to see that you guys are moving in the right direction at the rate at which you're supposed to be moving because when you move at that rate then your fat cells become no longer become dangerous instantly this goes down and they stop producing uninflammatory compounds when you drop weighted that way okay I'm done with what I wanted to say tonight I wanted to wrap up with the business plan with you having with you understanding some basic simple recipes that I use every day so you could feel that this is doable you could keep you don't have to go through the book and have a different recipe every night you just have to find a few recipes you like and move forward