This month Dr. Fuhrman has taught us what it means to be a nutritarian. He has taught us how to select foods with high ANDI scores and how to focus in on the foods we should eat and avoid daily. We’ve even learned about the foods that can cause toxic hunger and what signals true hunger to our bodies.

If any of this information is to be of any use to us, it all boils down to what ends up on our dinner plates. To that end, the doctor’s new cookbook is endlessly useful. Released just this month, the Eat To Live Cookbook is now a #1 New York Times’ bestseller and helping millions to find the simple health solutions that good nutrition can provide.

We love this recipe from the book for rainbow chard ‘ravioli’: raw green leaves stuffed with roasted mushrooms saffron and chickpeas and baked for a fun and healthy fall dinner. Here’s the recipe from the doctor himself…

Mushroom and Chickpea Sofrito in Rainbow Chard with Spiced Plum Salad

For The Swiss Chard:

1 yellow onion, chopped
4 cloves garlic, chopped
1 green pepper, diced
1 red bell pepper, roasted, seeded and diced
1 tsp Spanish paprika
1/4 tsp saffron threads
1 pinch Mexican chili flakes
1/2 c white wine
1 c diced tomatoes
2 c cremini mushrooms, roughly chopped and sauteéd
2 c cooked garbanzo beans (chickpeas), roughly chopped
12 blanched Swiss chard leaves, cut into squares

For The Plum Salad:

4 plums, or Asian or Bosc pears, sliced
1/2 c thinly sinced fennel
2 Tbsp parsley leaves
1 Tbsp aged sherry vinegar or balsamic vinegar
1 Tbsp raw sunflower seeds, crushed
1 Tbsp chives, cut into 1/2-inch sticks
1 pinch chili flakes


Sauteé onions and garlic in a hot, dry pan stirring constantly. Add peppers, paprika, saffron and chili flakes and toast for 1 minute. Add white wine and tomatoes and reduce slowly for 30 minutes. Remove from heat. mix in mushrooms and chickpeas.

Place 1/2 cup mixture on top of each Swiss chard square. Form “raviolis” by folding over the Swiss chard leaves. Place in a casserole dish, cover and bake at 350˚F for 15 minutes or until heated through.

Combine plum salad ingredients. Plate raviolis and serve topped with plum salad.

Bake and win:

In our last giveaway of the month, we’re sharing copies of Dr Fuhrman’s NYT-bestseller, the Eat To Live Cookbook, with 5 lucky readers! Here’s how to enter: leave your comment below and tell us one question you’d like to have answered from Dr. Fuhrman. The five best questions will win and – who knows? –  perhaps even be answered!

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From our friends


  1. YAMMMMMM!!! This is a perfect vegan substitute for one of my favorite German receipes, “Laubfroesche”, which I did not have in a long time, since it is made with meat.
    One question (out of the many I have) for you would be what the best sugar alternative is for non-liquid dishes. I use apple sauce in smoothies, but what would you recommend for buckwheat porridge etc? I can’t stand the taste of stevia, and I don’t want to use maple sirup.
    Thanks in advance!

    anja | 10.28.2013 | Reply
    • I find date sugar (ground, dried dates) or date syrup (soak dates in enough water to cover, then blend) work well for many situations.

      Matt | 10.28.2013 | Reply
  2. I see that white wine is in your ingredient list. Is there any kind of wine (red or white) that is best to drink/use in a nutritarian way of eating?

    Mary | 10.28.2013 | Reply
  3. What a great giveaway! My question is:

    I’ve heard that eating any fruit or carbs will raise your blood sugar/glucose and cause spikes. Lets say I eat 3 medjool dates in a smoothie, does blood sugar not spike as much if it is paired with something that slows down its absorption? If anyone knows the answer, please explain:)


    Natalie Johnston | 10.28.2013 | Reply
  4. This recipe is beautiful! Looks like a delight for the taste buds and the eyes. My question is, How much fruit is to much fruit?

    janet marchlily@hotmail.com | 10.28.2013 | Reply
  5. This looks superb! So simple, too. I have to try thinking outside of the box. I’m not good at that. ….but I’m going to try even harder after seeing that delicious Swiss chard recipe. Basically, it’s about substituting one thing for another. How about this for a question that may win me your cookbook: Are lupini beans dangerous? I’ve started eating them recently, but some articles online say they can cause bezoars. It seemedto be aassociated with people who have had stomachs shrunk. I’m continuing to eat them as they are delicious and loaded with protein, vitamins and minerals! Thanks Dr. Fuhrman. Have a too day. Sincerely, Barbara.

    Barbara Botta | 10.28.2013 | Reply
  6. Dr. Fuhrman, I recently had a giant cell tumor on my finger that ate through the entire bone and my question is if I would have been eating this way would a benign tumor shrink, or is eating this way help more with malignant cancer?

    Amie | 10.28.2013 | Reply
  7. Thanks for the opportunity to win this awesome book! …Since having open heart surgery and starting blood thinner protocol, my husbands diet has changed. Mostly for the better, but I have notice that it seems really easy to
    be on the slippery slope of high carb foods as most leafy greens and nutrient dense foods are on the “watch” list for blood thinners. Is there a happy medium? It makes sense to me now why so many heart patient get diabetes-its quite a task to do proper combining of low cholesterol, low salt and blood thinner friendly. Any help appreciated!

    J. Walker | 10.28.2013 | Reply
  8. Hi Dr. Fuhrman,

    I was curious if you could use non-alcohol wine and still get all the benefits from it? I have aterial Fib. and cannot drink alcohol. I was also wondering if the diffrent kinds of vinegars- like sherry would be ok to use or do I need to find a substitute?

    Thanks You
    Theresa 🙂

    Theresa | 10.28.2013 | Reply
  9. I love how this recipe shows that nutritarian can be gourmet too! My biggest problem with talking to people about an evidence-based diet is that I get retorts like “Well, the next study coming down the pike will show something different” or “You can find a study to prove anything you want!” How can I succinctly convey that a nutritarian diet is truly a disease-reversing, optimal, incontrovertibly good way to eat??!!

    Caroline | 10.28.2013 | Reply
  10. This recipe, like all your great recipes, is not only healthy but also delicious and satisfying. You recommend juicing and also making smoothies – what do you think about the NutriBullet which turns ordinary food into superfood through cyclonic extraction, promising to break down ingredients into their most nutritious and most absorptive state? Are juicers and blenders now obsolete?

    Jonathan Walters | 10.28.2013 | Reply
  11. What are you tips for situations when you’re not the cook? (Work lunches and dinners, restaurants)

    Kelly | 10.28.2013 | Reply
  12. What do you suggest for traveling? What are the best foods to bring that will hold up without refrigeration yet still be healthy options? For road trips, I like to bring a cooler but I don’t have any good ideas for the next day. I’m also interested in tips for plane travel when bringing a cooler is not feasible. Thank you!

    Donna F. | 10.28.2013 | Reply
  13. My husband and I have had great success on eating the Nutritarian lifestyle, from losing weight to getting off meds, but we have plateaued over the last month, being the 10th month in. How can we get our our body on the losing track again(we have been on the 6 week program since January of this year and have lost over 70 lbs). Thank you Dr. Furhman

    Lisa | 10.28.2013 | Reply
  14. Prior to changing my eating habits, I had my gallbladder removed, and have since suffered from GERD, unexplained abdominal pain (had all the scans, etc.), and foot swelling/pain. I would like to know if there are any dietary recommendations to alleviate foot swelling and pain. Thanks!

  15. I have tried to learn “how to eat” for years and believe that Dr. Fuhrman’s Eat to Live program is the most practical and enjoyable method to optimal health. His new cookbook is my favorite. I’m excited to make some of the dishes for my grown kids soon, especially the chocolate fudge brownies. My question is simple. Do sprouted grains count as a vegetable or a grain?

    Jocelyn Conk | 10.29.2013 | Reply
  16. I am afraid to do without my wellbutin/cypralex. I have eaten nutritarian for 2months( feel fantastic!) and was wondering how do you know when or if you can stop taking it? I also take synthroid for Hashimotos. I love this way of eating! I feel so light and healthy.

    Judy | 10.29.2013 | Reply
  17. My question is similar to two already asked – what do you do when you’re traveling or at a function that doesn’t offer very friendly options? I travel so often for work. Sometimes I have time to pack ahead and sometimes I don’t and it always results in my worst eating.

    Laura D. | 10.29.2013 | Reply

    The Chalkboard | 11.04.2013 | Reply
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