Aerial view of chocolate cupcakes made from Joel Fuhrman recipes, with blueberries and raspberries inside and on the side

Variety is key. But when it comes to everyday consumption, there are a few foods that, according to Dr. Fuhrman, are best to eat or avoid daily. Here is his short list: three foods to eat daily and three to avoid. Make these Berry Explosion Muffins to include a giant dose of daily ‘yes’ foods first thing in the morning and win our Eat To Live Cookbook giveaway…

3 Foods To Eat Daily


Berries are the most nutrient-dense of all fruits, and they are some of the most antioxidant-rich foods in existence. Berries have a number of anti-inflammatory and anti-cancer effects, and berry consumption has been linked to reduced risk of diabetes, cancers and cognitive decline.

Cruciferous vegetables

Cruciferous vegetables contain anti-cancer compounds called isothiocyanates that work synergistically throughout the cell to detoxify carcinogens, reduce inflammation and oxidative stress, and kill cancer cells.


Beans are the most nutrient-dense starch source. Their uniquely high-fiber and resistant-starch content helps to prevent weight gain and diabetes by slowing their digestion and stabilizing blood sugar. Fiber and resistant starch cannot be digested by human enzymes, so they reduce the total number of calories absorbed from beans, and they are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer.

3 Foods To Avoid

Red and Processed Meat

Red and processed meats are considered a probable cause of colon cancer, and are associated with increased risk of death from all causes.

Refined carbohydrates

Refined carbohydrates (white sugar and white flour) are nutrient-depleted and cause dangerous spikes in blood glucose that contribute to diabetes, heart disease and cancers.

Fried foods

In addition to the excess calories due to the frying oil, high-heat cooking of starchy foods produces a suspected carcinogen called acrylamide, linked to increased risk of certain cancers. Potato chips and French fries are especially high in acrylamide. High-heat cooking of meats (frying and grilling) produces even more potent dietary carcinogens called heterocyclic amines.

Berry Explosion Muffins


1 c whole wheat flour
1/2 c almond flour
1 tsp baking powder
2 Tbsp ground chia seeds
1 1/2 c white beans or 1 (15-oz) can no-salt-added or low-sodium white beans, drained
10 medjool or 20 regular (deglet noor) dates, pitted
2 bananas
10 oz frozen strawberries, thawed and divided
1 tsp vanilla extract
1 tsp almond extract
1 c fresh blueberries
1 c fresh raspberries


Preheat oven to 350F

In a large bowl, combine whole wheat flour, almond flour and baking powder. Set aside.

In a cup, mix ground chia seeds with 1/2 c water and let sit until it forms a gel (about 5 minutes). In a high-powered blender, combine white beans, pitted dates, banana, half of the thawed strawberries (leaving the other half to be put in the muffins whole), chia seed gel, vanilla and almond extract. Once blended, combine with the dry mixture and stir thoroughly until well combined.

Drain the remaining strawberries and stir in, along with the blueberries and raspberries, so they are evenly distributed throughout.

Line a 12-cup muffin pan with cupcake papers and, using a spoon, scoop in batter. Bake for 20-25 minutes and serve warm.

To make cookies, drop batter by spoonfuls onto a foil-lined cookie sheet and bake for 10 minutes or until lightly browned.

Our Eat To Live Giveaway!

This delicious recipe comes from Dr. Fuhrman’s new book, the Eat To Live Cookbook – we’ve been reading ours from cover to cover! Five lucky readers will win a copy of their own: Find one other recipe on TCM that you love, like it, and include it in your comment below! We can’t wait to see what you choose, readers…. Good luck!

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We're welcoming champion of nutrition and best-selling author, Dr Joel Fuhrman as our October Guest Editor!

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