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.

This recipe possible represents the highest nutrient-score possible in any meal. Enjoy the flavours and good healthy eating.


1/2 cup dried lentils, rinsed

1/2 cup split peas, rinsed

0.5 – 1.0L of water (preferably filtered)

1/2 head of broccoli, cut into bite sized pieces

1/2 head of cauliflower, cut into bit sized pieces

3 medium red capsicum, chopped

1 medium sweet potato, cubed

1 medium beetroot, peeled and cubed

1 small eggplant, cubed

2 large carrots, chopped (about 1 cup of carrot)

2 stems of organic celery, chopped (about 1 cup)

1 leek, chopped (about 1-2 cups)

5 cloves garlic, chopped or minced

1 large bunch of kale or 2 small bunches, washed and stems removed, chopped (make sure you get at least 4 cups of kale)

2 x 400mL cans of chopped tomatoes, low in salt

8 Tbsp Dr Fuhrman’s VegiZest or other no salt seasoning (Soy seasoning is very tasty)

2 medium zucchini, sliced

2 cups of carrot juice (500mL) – this is the juice from about 6-7 medium carrots in your Juicer

4 tsp cinnamon

1/2 – 1 cup raw cashews


Soak and then rinse the lentils and split peas for about 30 minutes if you have time (optional). Place them in a large pot with the water and begin to simmer while preparing your vegetables.

Then add the prepared vegetables (except for the zucchini, carrot juice, cinnamon and cashews) to the simmering lentils and peas. If necessary, add more water to keep from scorching. Cover and simmer for 30 minutes until tender.

Add the zucchini, carrot juice, seasoning and cinnamon and mix well and then simmer for another 30 minutes, stirring occasionally.

Once done, remove about 1/4  of the stew (at least 1L) and place in a high powered blender with the cashews. Add the blended mixture back into the stew and mix well. This will give it a creamy texture and flavour.

Serve immediately and place the left overs in containers and freeze for future meals.




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