Hello again! I’m so glad you liked my post and photos from Dr. Fuhrman’s Immersion last weekend in San Francisco. I had a lot of fun writing about it. As promised, I am going to include my notes from the event along with this blog entry. First, though, I want to share a recipe for Almond-Tahini Stir-Fry Sauce that I made last night, it was so delicious on water-sauteed veggies.
The ingredients for the sauce were these:
I don’t normally use sugar or salt in my cooking, but this sauce has a little bit of both from the maple syrup and the coconut aminos. I think the trade-off for flavor in this case is acceptable, though, and it would be a great sauce for kids or people who claim they don’t like vegetables.
You don’t even need to use a blender for this sauce, you just add the ingredients to a bowl and stir. In the meantime, you can water-saute your veggies, I used onions, bell pepper, tofu, mushrooms, garlic, kidney beans, bok choy, broccoli and herbs in my mix:
The greens go in near the end:
Finally, the sauce tops it all:
Once it is all stirred together, I turned off the heat and then served it up with some sesame seeds sprinkled on top:
Maybe it is because I used some salt and sugar in the sauce, but this tasted to me like something that would be served at a restaurant (in a good way). It was delectable. Here is the recipe for the sauce:
Almond-Tahini Stir-Fry Sauce
1/3 cup unsalted, raw almond butter
1/4 cup unsalted tahini
2 teaspoons coconut aminos
1 tablespoon maple syrup
2 tablespoons balsamic vinegar
1/4 cup coconut vinegar (or vinegar of your choice)
Combine ingredients in a bowl and stir to combine. For easier stirring, allow ingredients to come to room temperature.
Going back to Dr. Fuhrman’s Immersion, I went through all of my notes from the event last night and compiled them into the following list. I just want to tell you that these are my interpretations of what he said, I didn’t include information taken directly from his slides. In other words, I’m not quoting him directly, I’m just including the tidbits of information that I picked up. If you have any questions, feel free to e-mail me at carrieonvegan @ gmail . com (one word, no spaces) or leave a comment on this post. Enjoy!
- As you achieve micronutrient adequacy, your desire to overeat will diminish.
- Exercise is the only healthy way to speed up metabolism.
- Too much fat on the body is inflammatory and cancer-promoting because it stores toxins.
- The hormone IGF-1 is most closely linked with cancers and goes up when consuming higher biological proteins. Protein intake is the key determinant of IGF-1 levels in humans. It is possible for soy foods to raise IGF-1 levels if consumed in excess.
- It can take populations 40-50 years to catch up with the science as far as eating behaviors.
- Ideally, BMI should be less than 22.
- When eating cruciferous vegetables, it is important to chew them well so the cancer-fighting isothiocyanates (ITCs) are formed.
- It is important to eat at least one big salad a day, chewed well.
- It is not healthy to consume oils because they are absorbed too quickly into the system to be used for energy; they get stored as fat instead. Whole fat sources are a much better choice because they help preserve glycogen stores and help us to stay full longer.
- The addictive potential of food is indicative of its danger.
- “The best sauce is hunger” to make food taste better.
- Don’t strive to be hungry when you eat, eat when you’re hungry.
- Nuts and seeds are great for weight loss because we need to eat some fat to lose fat; otherwise the body holds on too tightly to stored fat.
- The two types of food addiction are overeating for a dopamine surge and overeating because of detoxification.
- The longer you can stay in a catabolic state, the longer you live.
- It is important to eat lots of green vegetables to maximize the benefits from these foods.
- Each green vegetable has different types of ITCs.
- Our bodies and immune systems are dependent upon eating green vegetables.
- Our digestive tracts are the first line of defense in our immune system.
- It is important to consume a variety of mushrooms.
- Spinach should make up only 1/3 maximum of our consumption of greens due to oxalic acid that blocks the absorption of calcium.
- 1 ounce of nuts provides about 10-15 grams of fat. 1-2 ounces per day for most people is a good amount.
- The seeds containing protective lignans include sesame, chia and flax.
- Black rice is the healthiest type of rice, even more so than brown rice due to antioxidants present in black rice.
- Muscle tissue helps lower overall IGF-1 levels in the body.
- The protein in beans (except soy beans) does not raise IGF-1 levels.
- Make sure your nutritional yeast is not fortified with folic acid.
- Make sure your sesame seeds are unhulled, otherwise the calcium is stripped away. Most commercially produced tahini is made from hulled sesame seeds which means it is not as good of a source of calcium.
- Melatonin has anti-cancer properties, especially against breast cancer.
- It is okay for nuts to be roasted up to 170-200 degrees F.
- Dr. Fuhrman now includes a daily dose of 1/4 teaspoon of saffron in his depression protocol.
- Shallots are incredibly healthy and cancer fighting.
- Don’t eat dried fruits made with sulfur dioxide.
- Avoid tomato products in cans, find versions in glass jars instead.
- Turmeric has anti-cancer properties.
- Choose cauliflower over white potatoes because it does not have glycemic effect of potatoes and can taste similar.
- Agar agar is used for gel-like consistency, arrowroot is a thickener.
- Use 1 tsp of arrowroot for 1 cup of liquid and boil for 1 min. max.
- We get about 400-600 mg of sodium from a natural diet so it is okay to get an additional 200-300 mg more a day from other sources.
- Only use about 2T of nutritional yeast at a time because of the potential issue of folic acid fortification.
- There are too many potentially risky things about coffee. Also, having coffee prolongs an oral fixation.
- Agave is not health-promoting, it can raise triglycerides.
- Wild blueberries are a superfood; they protect our brains.
- Don’t ever eat so much that you get stomach distention, you should never even notice your stomach the same way you never notice your liver.
- Because of the arsenic issue with brown rice, if you are going to eat it, prepare it with extra water and drain it off or buy brown rice from a trusted source.
As you can see from this list, there was a lot of information covered at the event; it was pretty awesome.
Wow, it’s Friday already which means that it’s time for Healthy Vegan Fridays, our weekly blog link-up party. The top three most clicked-upon recipes last week were these:
1. buddha veggie bowl with a ginger-miso-lime dressing from janet @ the taste space:
2. creamy gingerbread cookie cup from stephanie @ eating freely
3. pasta with cauliflower cream sauce from sarah @ this is what i eat:
Be sure to link-up your favorite whole food, vegan recipe at the end of this post.
Last, but not list, follow this link to read a great review of my iPhone and iPad app, Vegan Delish, on one of my favorite blogs, Nutridude.com…you can also leave a comment on that post to win a free download of the app!
Have a great weekend and I’ll see you back here on