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NUTRITI
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NUTRITI
ON
WORK?HO?
 
I0
Eating
Commandments
1.
Do
eat
slowly
and
chew
yourfoodthoroughly.
The
process
ot
,ljeesrion.
..r
hich
be,eins
in
yourmouth, is
greatly
enhanced
if
yourfood
ismixed
completelr
*
intr
vt-rlrr>.r-ir
.r.
2.
Do not drink
with
your
meals.
Excessive
liquidsdilute
the
dlEesrlr,
e
_juices.
rherebvretardingthe
process
of
digestion.
3.
Donot
overeat.
Stop
before
you
are
stuffed.
The
benefit voureceive
irom
l
-.ui
rood
does
not
depend
so
much on thevolume
eaten,
as
on
itscompletedieestion.4.
Do
eat
at
regular mealtimes.
Two
or
threemeals,
allou'ing-{-6
hours
rrr
p;:r
:;:r.,.'eenthe
ending
of
one
mealbefore
the
beginning
of
the
next,is
ideal.5.
Do
not
eat
anything between
your
meals.
Eating between
meals purs
the
ci.:r:-..n
trf
r'our
previousmeal
"on
hold,"
to
start
in
on
the
newly
introducedtoods.
If
r
ou
lee,
"hungn'"
during
this
time,
drink
a
glass
of
water.6.
Do
eat
your
last
meal
3-5
hours
beforegoingto bed.
Your
stomach
shouioit.:\
i
ir-i
$'ork
completed
so
it
can rest
with
you.7.
Do
eat
fresh foods
first.This
will
help
you
avoid overeatins
of
higher
calone
ioods.
8,
Do
not
eat
a
large
varietyof
combinations
at
one
meal.Three
or tour
item-<
r:
:c:.r1.
9.
Do
not
eat
food
too hotor toocold.
Very
hotfoods
and
ven'
cold
foods
reorlr-
r
our
body
todelaydigestion
until
these
foods
are
the
same
temperature
as
vour
stomach.
10.
Dorelax while
eating.
Avoid
eating
your
meals
"on
the
run.-'*'hile
under
Srre:-i
or-just
right
after vigorousexercise.
However,
some
light
to
moderate
erercise
rieht
anr:
.r
me.ri is
beneficial
to
theprocess
of
digestion.
Table
of
Contents
PlanningYourPantry.....4DeliDivision......20MealPlanners.....5PleasingPastas.......21
"Thelmportanceof
AGoodBreakfast".........6SuperSoups.....22BountifulBreakfasts7BetterBevera_ses........23BreadMakingMadeSimple......8"sugarandHo*ltAffecsyoL:".......24BakedBreads.....9 DelightfulDesserts.......25PowerfulProteins....... 10PerfectPies......26MeatlessMainDishes....11CookieCorner....2i"BeansandHowtoCookThem".......12"CarobversusChocolate".......28BeanBonanza..........13
CarobCuisine
..........2g"WhatToDoWithTofu".......14FrozenFanrasrics....
...30
TastyTofuTreats....... 15
Miscellaneous
..........
31
SuperiorSprouts........16 TerrificTips......
j1
Simple
Salads
.
.
.
. 11
Workshop
Worksheet
.
,t_t
-il
FastFoods....... 18RecommendedReading.........
35
VitalVeggies..........19HeartHealthAnalysis...36
The
Second
Edition
of
NUTRITION
woRKSHoP
GUIDE
is
compiled by Eriann
&
Timothy Hultquist
A
1996
TEACH
Services,
Inc.-Printed
in
the
United
States
of
America.
World
rights
reserved.
Thisbook or
any
portion
thereofmaynot
be
copied
or
reproduced
in
any
form
or manner
whatever,except
as
provided
br
lau
.
u'ithout
the
written permissionof
the
publisher.Published
by:
fnnCff
Services,
Inc.,
Route
1,
Box
182,
Brushton,New
York12916-(518)358-2125-ISBN
0-9l5jEt-j8-X
All
informationin this
guideis
simply
shared
as
guidelines.
It
isalways
important
for
you,
thereader.
to
check
with
your
health
care
providerto
determine
the
benefitsto
be
obtained
from
following
suggested
dtetarl'
guidelines.
-2-
 
Welcome
tothe
wonderfulworld
of
whole
foods
I
This
guide
hasbeenprepared
to
give you
a
bird's
eye
viewof
whatyou
can
do to make
familiar
recipes
in
a
way
that can
lead
toward
a
morewholesome
diet.
Therecipes
havebeen
categorized
into
sections
that
are
familiar
to
most
folks.
Thecontents
are
by
nomeans
comprehensive-there
are
oodles
of
cookbooksthat
will
give you
many morerecipes
to
try.
See
the insideback cover
for
a
list
of our
recommended
favorites.
Ingredients
in
recipes
are
in
set
in
bold
type;recipe
names
in
CAPITAL
LETTERS
are
found
elsewhere
inthe
Nutrition
Workshop
Guide.
About
the
INGREDIENTS:
Most
of
the ingredients
inthis
guideyou
can
find
in
just
about anygrocery
store
orhealth food
store.
Some
of
thosethat
might
not
be
familiar
toyouwe have
listedbelow.Agar
Agar-a
vegetable
gelatin
made
from
seaweed.
Arrowioot
powder-awhite
powdery
substance,made
bygrinding
the
rootof
the
arrowroot
plant.
It
is
used
as a
thickener
but,
unlike
cornstarch,
it
is
not
refinedto
any
degree.
Bulgur-a
formof
wheat that
hasbeen
cracked,
parboiled
and
dried
with
part
of
the
bran removed.
Bragg
Liquid
Aminos-a
replacement
for
soy
sauce,
made
from
soybeans.
It
contains
no
coloring
agents,
preservatives
and has
only
the
naturalsodium
from
the
soybeans.
Quick
Sip canbe
substituted.Cinnamon
Substitute-l
partcardamon
to
3parts
coriander:
this
is not
irritating
tothe
stomach
lining
as
iscinnamon.
Emes
Gelatin-ablend
of
vegetablegelatin,
primarily
carrageeninderived
from
Irish
moss(a
sea
plant)
and
locust
bean
gum(derived
from
the
seed
of
the carobtree).
ENER-GFOODSBaking
Powder-abaking
powder
made
from
Calcium
Carbonate
and
CitricAcid;
use
twice
as
much
as
regularbakingpowder;
does
not
contain
the
harmful
effects
of
bicarbonate.
Gluten
Flour-refrned
wheat
flour
where
all
parts
of
thewheat
are
removedexceptthegluten.
"Milk"-preferably
nut, soy
orlowfatdairy
varieties
of
milk
are
recommended.
Nutritional
Yeast
Flakes-also
called
food
yeast,
Engivita,
or brewers
yeast.
It
is
grown
onmolasses,
especially
for
food,
and
is
highinB-vitamins.
Gives
a
cheese-like
flavor
in
certainrecipes.
Not
to
be
confused
with
theactive
yeastused
as
leavening
in
bread.
Salt-there
are three
kinds
of
salt
available:
1)
the
chemical
form 2)
sea
salt
(mined
from
the
sea)
3)
rock
salt
of
sometimes
calledi'realsalt"(mined
out
of
theearth). Werecommendthat
oneuse,.real
salt"
whenever possible.
Sweetener-useindeliberatelysmall
amounts:honey,
molasses,date sugar,
maplesyrup,barley^malt,frozen
fruit
juice
concentratesand
Sucanat@
(a
unrefined
sugarnamed
for
SUgar
CAne
NATural,
which
is
simply
thedehydrated
juice
fromorganically grown
sugarcane).
Tahini-a
seed
butter
made
bygrinding
up toasted
sesame
seeds.
WP-acronym
for
TexturedVegetable
Protein;
a
product
made
from
soybeans
that
is in
dehydrated
form
and
is
used
as a
meat-like
replacement.
About
the
METHODS:
Blend-llse
an
electric
blender
to
make
food
smooth.
Thisnormally
takesat
least
a
full
minuteor
more.The keyto
a
smooth
product
is
to
have
approximately
equal amounts
of
solid
and
liquid
ingredients.
Chopped-to
breakor
hand
cut
the
food item
until
it
is
in
pieces
the
size
of
apea.
Dextrinize-heat
thegrainbeing
used
in
a
skilletuntil
very
light
brown,stirringconstantlyto
prevent
burning. This
procedureshortens
the
cooking
time
by
almost
half
and
improves
the
flavor.Dextrinized
grains
areeasier
todigest
becausethe
complex
starchesare
brokendowntosimpler
starchesandsugars.
Ground-to
reduce
a
food itemto
a
meallike
substance.
About
the
UTENSILS:
We
would
recommendthatyouhave
various
sizes
of
glasscasseroledishes,
various
size
saucepans,
cookie
sheets
(theinsulated
ones
we have
foundwork
the
best),
an
electric
beaterand
blender,
whisk,
sharp
knives,wooden
spoons,
and
spatulas.
-3-
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