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!

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

From our friends


  1. These muffins look absolutely delicious! I just love Dr. Fuhrman! I also love TCM’s Rhubarb Blackberry Pie in a Jar…I just can’t get enough!

    Kasey | 10.21.2013 | Reply
    • Kasey: Please tell me, what is TCM? I feel like I’m missing out! Thanks in advance!

      mipl | 10.22.2013 | Reply
    • It’s The Chalkboard Mag, right?

      mipl | 10.22.2013 | Reply
  2. I recently bought a Vita-Mix, so I’m looking for new smoothie recipes. I can’t wait to try TCM’s Pumpkin Spiced Smoothie. I wonder if I could mix up a batch of these muffins in the Vita-Mix as well . . . I think it’s worth a try. They look crazy good!

    Catherine | 10.21.2013 | Reply
  3. I love TCM’s Gluten-Free Vegan Blueberry Granola Crisp!!! With so many friends who are vegan and/or gluten-free, it’s a fabulous dessert that satisfies everyone!!!!! Thanks for such wonderful inspiration!!!

    Jillian Haggerty | 10.21.2013 | Reply
  4. I can’t wait to try the TCM quinoa cake!! I love testin out all f the creative recipes on this site <3

    Olivia | 10.21.2013 | Reply
  5. I’ve been eyeing the recipe on TCM for Coco’s Carrot Apple Harvest Cake for a while now…I love learning how to make healthier choices when baking! Thanks for sharing Dr. Fuhrman’s muffin recipe to try!

    Bethany | 10.21.2013 | Reply
  6. the green juice smoothies are awesome! i love y’alls great advice about the importance of pH, as well. thanks for staying true to real health, and not just the fads! love this website and all of dr. fuhrman’s great advice!

    Priscilla | 10.21.2013 | Reply
  7. I recently learned about acai bowls and I think they are amazing! Just like this super berry acai bowl!


    Donna F. | 10.21.2013 | Reply
  8. I love the Pumpkin Spiced Smoothie Recipe. It’s a great healthy alternative to the coffee shop version and so delicious for fall.

    Adele | 10.21.2013 | Reply
  9. What would you replace the wheat flour with if avoiding wheat? Would oat flour work?

    mowildflower | 10.22.2013 | Reply
    • Use a half cup of brown rice flour and a half cup of GF oat flour. ๐Ÿ™‚

      Living Roots | 10.22.2013 | Reply
      • Thank you for this suggestion. I will try this with other recipes during the holiday season. Going wheat free…:)

        Lindsay Rentz | 11.04.2013 | Reply
  10. Love these muffins and the Gluten Free Blueberry Granola Crisp. Yum!

    Karen Singletary | 10.22.2013 | Reply
  11. I would love to check out this cookbook. I am making your cauliflower couscous with apricot and almonds tonight. Yum!

    Jeannine | 10.22.2013 | Reply
  12. This looks delicious! What’s TCM?

    mipl | 10.22.2013 | Reply
  13. These look delicious…will definitely be making these for my family. I also want to try the Calming Chamomile Smoothie. Makes me more relaxed just thinking about it :).

    Karen | 10.22.2013 | Reply
  14. Dr. Furman has changed my life, probably saved it when conventional “wisdom”did not work. I look forward to the Berry Explosion muffins.

    Cissy Allen | 10.22.2013 | Reply
  15. Mmmmmm…….these look absolutely delicious. I will be trying them out. I also want to try out TCM’s Calming Chamomile Smoothie. I love smoothies and I am always looking for new recipes.

    Fiona McDonald | 10.22.2013 | Reply
  16. These look delish and am making them today.

    Valerie | 10.22.2013 | Reply
  17. These look so delicious, I’m trying them this weekend. I’d also like to try the quinoa cake. You can do so much with quinoa.

    Debbie | 10.22.2013 | Reply
  18. I love Dr. Fuhrman and loved looking through your recipes. Ao many to learn from and try. I have saved some vegetable scraps for veggie broth so I’m going to work those in with the Miracle-Working Mineral Broth recipe. Been wanting to try Kombu and this is a way to use it! Thanks!

    Michelle Rowe | 10.22.2013 | Reply
  19. Cannot wait to try the Berry Exss Spice Smoothie, or the Gluten free Blueberry Granola crisps, as well as Coco’s Carrot Apple Cake!!! Yumยก

    Ana-Lilia | 10.22.2013 | Reply
  20. I can’t wait to try your pumpkin spiced smoothie! I love smoothies!!! I would be tickled pink to win his book!!

    Christine | 10.22.2013 | Reply
  21. Definitely the Quinoa Cake!!! Yum-a-licious!

    Laura Z. | 10.22.2013 | Reply
  22. It has to be the GLUTEN FREE QUINOA CAKE. I love quinoa and I’m always looking for more ways to incorporate it into our diets.

  23. Dr. Fuhrman’s Berry Explosion Muffins look great! A good way to start the day and get a good dose of berries.

    Sharon L | 10.22.2013 | Reply
  24. I am excited about the Eat To Live cook book. Enter me in the competition please.

    Frances Castelli | 10.22.2013 | Reply
  25. love the Dr. F. tidbits & recipes. thanks so much for featuring him! here is one of my favorite raw recipes from TCM: https://dev.thechalkboardmag.com/addicted-to-raw-handmade-zucchini-ribbon-pasta. healthy & delicious!

    melissa jane | 10.22.2013 | Reply
  26. Amazing recipe–berry-filled deliciousness! But then I love just about everything Dr Fuhrman concocts. Also was thrilled to see the Raw Chocolate Ice Cream recipe in The Chalkboard mag!

    Pat Cahill | 10.22.2013 | Reply
  27. GLUTEN-FREE QUINOA CAKE sounds good.

    Cindy Cook | 10.22.2013 | Reply
  28. Love the muffins, great recipe.

    Judy Durand | 10.22.2013 | Reply
  29. There are SO many recipes on TCM that I am absolutely excited about, but the winner is the “SWEET IMMUNITY DETOX SMOOTHIE.” I was so thrilled by the simple ingredients, the awesome benefits, and the amazing taste! It’s the perfect breakfast, snack, or compliment to a meal, and a perfect way to start and/or end a fast. It’s downright wonderful!

    Johanna | 10.22.2013 | Reply
  30. I really like the Everyday Detox Smoothie

    crabbylove | 10.23.2013 | Reply
  31. These muffins look healthy and delicious! I can’t wait to make them, especially since they will make me feel good about eating them, too. One of my absolute favorite TCM recipes is the Vegan Green Truffle Pizza. I love anything with truffle oil, and this pizza has a wonderful blend of flavors and textures that I can’t get enough of!

    alexandra | 10.24.2013 | Reply
  32. Love the pumpkin spiced smoothie recipe for the fall- yum!

    Kate Miller | 10.24.2013 | Reply
  33. The recipes are great and you don’t feel like your missing out on anything. I love the Berry Explosion Muffins and the mama chia banana muffins are great too. As you can tell I have a muffin obsession but hey they are not processed foods and are made with great ingredients! I like though that Dr. Fuhrman uses natural ways to sweeten his muffins using dried and fresh fruits only.

    Cat Brown | 10.24.2013 | Reply
  34. So excited to try these muffins this weekend! Another weekend breakfast favorite is your quinoa kale pesto bowl – YUM!

    Morgan | 10.24.2013 | Reply
  35. I’m a quinoa nut so I can’t wait to try the quinoa cake!

    Greg Lang | 10.24.2013 | Reply
  36. I’m a fan of Dr Fuhrman and would love a copy of his new book so I can try out his new recipes. In the meantime I’ll be making the perfect post detox chicken soup.

    Shauna | 10.24.2013 | Reply
  37. I am excited to try making a batch of these muffins and also doing research about Dr. Fuhrman. One of my favorite TCH recipes is Mama Chia Banana muffins- clearly I have a soft spot for (healthy) baked goods ๐Ÿ™‚

    Britany | 10.24.2013 | Reply
  38. Wow, this recipe for muffins has all the good stuff, huh? Speaking of Dr. Furhman, I came across that video (I’m a new subscriber to this site) from Eat to Live of the Eggplant Cannelloni with Pine Nut Romesco Sauce. It does have a lengthy ingredient list but Thanksgiving is coming up and this sounds like a perfect dish that will satisfy everyone. And it looks so delicious!

    D.E. | 10.25.2013 | Reply
  39. The sugar-free pink chocolate swirl ice cream is my all time fav!:)
    I can’t wait to try this recipe though and hopefully have a great read of the book ๐Ÿ˜‰ Dr Fuhrman’s documentaries are really so fantastic! *fingers crossed*

    Alanna | 10.25.2013 | Reply
  40. Another fan of the pumpkin spice smoothie!

    Nancy | 10.25.2013 | Reply

    The Chalkboard | 10.25.2013 | Reply
  42. Since my family has gone gluten free and mostly dairy free – I am always looking for healthy “treats” so that my children don’t feel deprived of dessert. Since it is orchard season and I have been creating all kinds of snacks with apples – I found Coco’s gluten free fall harvest cake is TOPS!

    Rita Shimniok | 10.25.2013 | Reply
  43. These look so good and healthy!!! I am LOVING the sound of the pumpkin spice smoothie. That will be my next recipe to try for sure!!!

    Sue C | 10.25.2013 | Reply
  44. I cooked up the berry explosion muffins this morning. I’m not much of a baker so I will blame myself but the batter never seemed to cook and seemed doughy inside after 30 minutes and more. I have tried other recipes from Dr. Fuhrman’s books and they have all been outstanding. For tomorrows breakfast I will try the Spiced Oatmeal Smoothie Recipe

    Eileen Hamilton | 10.26.2013 | Reply
    • I also am experiencing this problem! The muffins have been in and out of the oven over and over and now I’m up to 40 minutes with them going back in again for another 20. I don’t bake a lot either. Maybe my baking powder is too old? I hope they eventually bake because the tops are cooked and they taste good!

      Carla | 11.01.2013 | Reply
  45. where are the recipes for people who have total nut allergies

    carolyn | 10.26.2013 | Reply
  46. This looks delicious, I love Dr. Fuhrman! I also recently tried TCM’s Mamma Chia Banana Muffins Recipe: https://dev.thechalkboardmag.com/chia-banana-muffin-recipe. Happy cooking!

    Corinne F. | 10.27.2013 | Reply
  47. Love muffins in the Fall, but pumpkin tops my list of favorites!

    1/4 cup, plus 2 tsp, unsweetened pumpkin puree
    1/2 frozen banana
    1/4 cup greek yogurt
    1 tsp chia seeds
    1 tsp cinnamon
    1 tsp nutmeg
    Pinch of allspice
    Pinch of cloves, if desired
    4-6 ice cubes
    1/2 to 1 cup water to thin, as needed
    Blend to desired consistency, starting on a lower speed and gradually increasing. Use water to thin if needed. Sprinkle additional cinnamon on top as desired and enjoy!

    Rosemary Erickson | 10.29.2013 | Reply
  48. I love the acai bowls so much. They hold a permanent place on my pinterest board as well!

    Lindsey | 11.07.2013 | Reply
  49. These muffins look amazing! I can’t wait to try TCM’s Calming Chamomile Smoothie, I already have all the ingredients!

    Monica G. | 12.06.2013 | Reply
    • Let us know how it turns out and if you try the muffins as well, Monica! xo

      The Chalkboard | 12.06.2013 | Reply
  50. The Broccoli Avocado Soup sounds great can’t wait to try it!

    Tommye | 08.17.2014 | Reply
  51. These Berry Explosion Muffins have changed my Vegan bfast world! And the Stonefruit Lemon “Ricotta” Toasts are heavenly… I spread it on Ezekiel Bread, lightly toasted. Sans honey, of course;) Would really, REALLY enjoy receiving a copy of Dr Fuhrmans cookbook. I’m 3 months Vegan and looking to clean it up a bit. Glad I found this site.

    Michelle | 09.01.2015 | Reply
  52. I hate bananas is there a substitute???

    Denise | 02.22.2017 | Reply
  53. Hi, while these things look very good and healthy, they are also expensive. I am a senior and also diabetic. I, because of financial restrictions, use food banks to help make ends meet. I cannot afford dental, etc. I told my doctor this why many of us pass on before our time. We cannot afford to get these things, I go to a free dentist when . I cut my own toenails because I cannot afford to go to a specialist to have them done. I just got an infection because of that because I cut them myself….., just explaining the real world. Thank you

    Zahn | 03.12.2017 | Reply
  54. Please sign me up for the newsletter thank you

  55. I tried these Berry Explosion muffins twice and the center never gets cooked through. I followed the recipe for 12 muffins and cooking temp and time probided. Has anyone had better luck? If so, did you adjust nymber of muffinsyou dpread batter into? Did you change cooking temp and/or cooking time? Thanks!

    Sharon | 06.03.2018 | Reply
  56. What’s with the Whole Wheat Flour!!?? Isn’t it well established now that gluten invariable causes leaky gut — to one degree or another. One thing I am learning from these recipes, (which I already figured out), is that Vegans love Sweetness, – (like why bother to put ultra sweet dates into an already sweet smoothie? yuk), and can apparently process them better than others. Getting rid of sugar is like getting rid of tobacco — the mere whiff of it anywhere becomes a real turnoff.

    ANNnaan | 03.02.2019 | Reply
  57. Trying to follow “The End of Heart Disease” book by Dr. Fuhrman. I don’t see any mention of using low sodium baking powder or baking soda. Did I miss something?

    JACQUELYN DALPEZ | 07.05.2019 | Reply

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