This is a recipe (maybe slightly adapted) by Dr Joel Fuhrman. Please visit for more information on his nutritional approach to good health and long life. Take time to look at the Member’s Centre and access resources such as past news letters, teleconferences, tutorials, etc.

Serves 4


1/2 – 1 cup of wholegrain brown rice, uncooked

1/4 cup water

1 medium onion, chopped

4 cups broccoli florets, cut small

2 medium carrots, julienne

3 medium capsicum (red peppers), cut into 1 inch squares

1 cup snow peas, halved

2 cups bok choy, chopped

3 cups of mushrooms (shiitake, porcini or cremini or a mix of them all)

450g (16 oz) organic spinach or baby spinach (yes this is a truckload, but get as much as you can in there and it will disappear under heat)

1/2 cup raw cashews, chopped

1 large bunch romaine lettuce, shredded

For the marinade:

400g (14oz) extra firm tofu, cubed (or use 1 x 400mL tin of cooked white beans)

1 tsp low salt soy sauce

1 tsp paprika

2 Tbsp of no salt seasoning (I use Bragg’s All Purpose Seasoning from soy)

4 Tbsp unhulled sesame seeds

For the Sauce:

6 Tbsp apricot 100% fruit spread (or find a good sugar free apricot jam – even a bit of lemon is still nice)

4 Tbsp raw cashew spread

2 Tbsp ginger root, peeled and chopped

4 cloves garlic, chopped

4 Tbsp Dr Fuhrman’s VegiZest or no salt seasoning (use the same seasoning as the marinade)

1/3 cup of water (try and use filtered water if you can)

4 Tbsp balsamic vinegar or Dr Fuhrman’s Black Fig Vinegar

1 tsp arrowroot powder (great finisher but it is still nice without is as well)


RICE: Cook the brown rice as per directions.

MARINADE: Marinade the cubed tofu in the soy sauce, seasoning and half the paprika (1/2 tsp) for 30 minutes. At the end of this process, add the sesame seeds and toss. Preheat the oven to 180 degrees (350F) and place the marinade and tofu in a tray and bake for about 30 minutes until golden. While baking you can get onto the sauce.

SAUCE: Place sauce ingredients along with the remaining paprika (1/2 tsp) in a high powered blender until smooth. Set aside in a bowl.

VEGETABLES: In a large pan or wok, water saute the onions, broccoli, carrots, capsicum, snow peas over medium-high heat for 5 minutes, tossing while cooking. Add more water if you need to so it doesn’t scorch.

After 5 minutes, add the bok choy and mushrooms and cover. Simmer until vegetables are tender. Remove the cover and cook off most of the water. Now add that truckload of spinach and allow it to wilt. Mixing it in will help that process.

Add the apricot sauce you prepared and stir until all vegetables are glazed and the sauce is bubbling – about 1 minute. Then mix in the baked tofu and cashews.

Serve over warm shredded romaine lettuce (or cold lettuce leaves is fine as well) and 1/4 cup cooked rice per person.








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