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Nutrition Workshop Guide the Hole Book

Nutrition Workshop Guide the Hole Book

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Nutrition Workshop Guide
Nutrition Workshop Guide

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ON W,,fl NUTRITI ON W, WORK?HO? VIA woRKeH0?

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I0 Eating Commandments
1.

Do eat slowly and chew your food thoroughly. The process ot ,ljeesrion. ..r hich be,eins in your mouth, is greatly enhanced if your food is mixed completelr * intr vt-rlrr >.r-ir .r.
e _juices.

2. Do not drink with your meals. Excessive liquids dilute the dlEesrlr, the process of digestion.

rherebv retarding
does not

3. Do not overeat. Stop before you are stuffed. The benefit vou receive irom depend so much on the volume eaten, as on its complete dieestion.

l -.ui rood

4. Do eat at regular mealtimes. Two or three meals, allou'ing -{-6 hours rrr p;:r :;:r.,.'een the ending of one meal before 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 previous meal "on hold," to start in on the newly introduced toods. If r ou lee, "hungn'" during this time, drink a glass of water. 6. Do eat your last meal 3-5 hours before going to bed. Your stomach shouio it.:\ completed so it can rest with you.

i

ir-i $'ork

7. Do eat fresh foods first. This will help you avoid overeatins of higher calone ioods. 8, Do not eat a large variety of combinations at one meal. Three or tour item-< r: :c:.r1. 9. Do not eat food too hot or too cold. Very hot foods and ven' cold foods reorlr- r our body to delay digestion until these foods are the same temperature as vour stomach.
10. Do relax while eating.

Avoid eating your meals "on the run.-'*'hile under Srre:-i or-just right after vigorous exercise. However, some light to moderate erercise rieht anr: .r me.ri is beneficial to the process of digestion.

Table of Contents PlanningYourPantry .....4 DeliDivision MealPlanners..... 5 PleasingPastas. "Thelmportanceof AGoodBreakfast".... ..... 6 SuperSoups BountifulBreakfasts 7 BetterBevera_ses BreadMakingMadeSimple. "sugarandHo*ltAffecsyoL:". .....8 BakedBreads..... 9 DelightfulDesserts PowerfulProteins ....... 10 PerfectPies.. MeatlessMainDishes ....11 CookieCorner "BeansandHowtoCookThem" .......12 "CarobversusChocolate".. BeanBonanza..... ..... 13 CarobCuisine ..... "WhatToDoWithTofu". ......14 FrozenFanrasrics TastyTofuTreats. ...... 15 Miscellaneous ..... SuperiorSprouts ........ 16 TerrificTips... Simple Salads . . . . 11 Workshop Worksheet FastFoods ....... 18 RecommendedReading. VitalVeggies..... .....19 HeartHealthAnalysis
The Second Edition of NUTRITION woRKSHoP GUIDE is compiled
by Eriann & Timothy Hultquist

......20 ......21 .....22 ........23 ......24 .......25 ....26 ....2i .....28 .....2g .... ...30 ..... 31 ... j1
. ,t_t

........ 35 ...36

-il

A 1996 TEACH Services, Inc.-Printed in the United States of America. World rights reserved. This book or any portion thereof may not be copied or reproduced in any form or manner whatever, except as provided br lau . u'ithout the written permission of the publisher.
Published by:

fnnCff

Services, Inc., Route 1, Box 182, Brushton, New York 12916-(518) 358-2125-ISBN

0-9l5jEt-j8-X

All information in this guide

is simply shared as guidelines. It is always important for you, the reader. to check with your health care provider to determine the benefits to be obtained from following suggested dtetarl' guidelines.

-2-

Welcome to the wonderful world of whole foods
This guide has been prepared to give you a bird's eye view of what you can do to make familiar recipes in a way that can lead toward a more wholesome diet. The recipes have been categorized into sections that are familiar to most folks. The contents are by no means comprehensive-there are oodles of cookbooks that will give you many more recipes to try. See the inside back 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.

I

Nutritional Yeast Flakes-also called food yeast, Engivita, or brewers yeast. It is grown on molasses, especially for food, and is high in B-vitamins. Gives a cheese-like flavor in certain recipes. Not to be confused with the active yeast used 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 called i'real salt" (mined out of the earth). We recommend that one use ,.real salt" whenever possible. Sweetener-use in deliberately small amounts:
honey, molasses, date sugar, maple syrup, barley^ malt, frozen fruit juice concentrates and Sucanat@ (a unrefined sugar named for SUgar CAne NATural, which is simply the dehydrated juice

About the INGREDIENTS:
Most of the ingredients in this guide you can find in just about any grocery store or health food store. Some of those that might not be familiar to you we have listed below. Agar Agar-a vegetable gelatin made from seaweed. Arrowioot powder-awhite powdery substance, made by grinding the root of the arrowroot plant. It is used as a thickener but, unlike cornstarch, it is not refined to any degree. Bulgur-a form of wheat that has been 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 natural sodium from the soybeans. Quick Sip canbe
substituted. Cinnamon Substitute-l part cardamon to 3 parts coriander: this is not irritating to the stomach lining as is cinnamon.
Emes

from organically grown sugar cane). Tahini-a seed butter made by grinding up toasted
sesame seeds.

WP-acronym for Textured Vegetable 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. This normally takes at least a full minute or more. The key to a smooth product is to have approximately equal amounts of solid and liquid ingredients.

Chopped-to break or hand cut the food item until it is in pieces the size of a pea. Dextrinize-heat the grain being used in a skillet until very light brown, stirring constantly to
prevent burning. This procedure shortens the cooking time by almost half and improves the flavor. Dextrinized grains are easier to digest
because the complex starches are broken down to simpler starches and sugars.

Gelatin-ablend of vegetable gelatin,

primarily carrageenin derived from Irish moss (a sea plant) and locust bean gum (derived from the seed of the carob tree). ENER-G FOODS Baking Powder-abaking powder made from Calcium Carbonate and Citric Acid; use twice as much as regular baking powder; does not contain the harmful effects of bicarbonate. Gluten Flour-refrned wheat flour where all parts of the wheat are removed except the gluten. "Milk"-preferably nut, soy or low fat dairy varieties of milk are recommended.

Ground-to
substance.

reduce a food item to a

meallike

About the UTENSILS:
We would recommend that you have various sizes of glass casserole dishes, various size saucepans, cookie sheets (the insulated ones we have found work the best), an electric beater and blender, whisk, sharp knives, wooden spoons, and spatulas.

-3-

Planning Your Pantry
VEGETABLES:
Canned, no sugar added
pears peaches

NUTS & SEEDS (raw):
almonds almond butter brazil nuts
cashews

HERBS:
basil, sweet celery seed
chives cardamon

Canned, low sodium
corn
beets

pineapple, crushed

Dried
apricots
dates

figs
prunes

tomatoes sweet red peppers or pimentos tomato juice, paste, sauce water chestnuts

coconut, unsweetened

flax

seeds

coriander cumin

peanuts

dill

seed

peanut butter, natural
pecans

Fresh
beets

raisins

pumpkin seeds
sesame seeds

Fresh
apples bananas

carrots
cabbage

garlic cloves, powder Italian seasoning marjoram onion flakes, powder
orange peel oregano

cauliflower
celery cucumbers

sunflower seeds tahini (sesame butter)
walnuts

grapes, (any variety)

paprika
parsley
sage

grapefruits
mangoes melons, (any variety)
oranges pears

garlic
green peppers lettuce, (any variety) onions potatoes or yams spinach sprouts, (alfalfa, bean, etc.)

GRAINS:
Cereals

brown rice bulgur wheat
cornmeal

savory Taco Seasoning

pineapple plums

millet
rolled oats, regular, quick
wheat berries, bran, germ

thyme turmeric

Frozen apple juice conc.
bananas

FLAVORINGS:
Bragg Liquid Aminos coffee substitute ( C afix,

zucchini

Frozen
broccoli corn
peas

Flours
buckwheat flour gluten flour

blueberries
orange juice conc.

Pero,Inka, Caf-Lib,
Roma, etc.) carob powder extracts: almond, orange, maple, vanilla lemon juice nutritional yeast flakes (Brewers, Engivita) REALSALT or sea salt

pineapplejuice conc.
strawberries Juices, (unsweetened) apple orange pineapple

green (snap) beans

LEGUMES (Beans):
black beans
garbanzoes (chick pea) Great Northern

millet flour rice flour rye flour soy flour
whole wheat flour whole wheat pastry flour

THICKENERS:
agar agaf

arrowroot powder
cornstarch Emes Gelatin

split peas lentils, green or brown lima beans
navy beans

SWEETENERS
honey maple syrup
molasses
Sucanat@

MISCELLANEOUS: "milk," soy or tofu powder
oil, vegetable
pastas, (lasagna, noodles, elbow s, ve ggie spirals )

minute tapioca

pinto beans kidney beans
romano beans small red beans
soybeans

tofu, silken, water packaged yeast, active

Rules for WEEKLY shopping
1.

NEVER shop when you are hungry.

2.Buy 7 different FRESH fruits and 7 different FRESH vegetables.
3. BEFORE going to the grocery store, plan your week's mealE make up your shopping list and

stick to it.
4. On all packaged foods, read labels for: "enriched" wheat flour, hydrogenated oils, and sugar (corn syrup, dextrose, fructose, etc.). If they are within the first three ingredients, avoid buying them.

i

I

-4-

MEALPIAITITERS
These meal plans are given as a.suggestion only. You

will

Sunday

Breakfastz Fresh Fruit, Mixed Dish ,Jide Dish, Dried Fruit, Bread & Spread
Monday
Sugarless

need to adjust them to suit your dietary needs.

Tuesday
Granola

Wednesday
Orange

Thursday
Multi-Grain
Hot Cereal

Friday
Sweet Rolls

Saturday

French Toast

p.

15

Raisin Pie

p.26

p.7

Ambrosia

p.7

p.7

p.7

Dry Cereal

Strawberry Waffles Apple Pie Fruit Soup

p.7

Muffins

Delicious

Shortcake

p.26

p.22

p.9

Millet

p.25
Biscuits

'

p.7
Biscuits

Dry Cereal

p.9
Pancakes

Pumpkin Pie

p.7

Granola

p.26

p.7

Banana Nut Bread

p.9
Country Style Gravy
p. 31

Tofu
Cheesecake

p.9

Dry Cereal

p.

15

Scrambled

Tofu p. 15

Pineapple Pie

Peach Cobbler

Prune Crisp

Cornmeal

p.26

p.25

p.25

Mush

Petite Pecan Pies

p.6

p.26

Dry Cereal

Dinner:. rresn v, table, Mixed Dish Side Dish, Bread & Spread F Sh vegetaDle,
Sunday
Spaghetti

Monday
Cashew Nut

Tuesday

Wednesday
Tomato Soup

Thursday
Vegeburgers

Friday
Mexican Soup

Saturday
Oatmeal-Walnut
Patties

&
Loaf p. l1
Cuban Beans

Nut-Meat Balls

p.2l
Garlic Bread

p.22
Veggie Spiral
Salad

p.

18

p. 13

p.22
Tacos

French Fries

p.

11

p.

18

p.2l

p.18

p.

18

Mashed Potatoes

Kidney Beans
Pasta

Cabbage Rolls

Baked Beans

Split Pea Soup

Lasagna Pita Pokkets Enchiladas

p.21

p.

11

p. 13

p.22

p.2l
Salad Bar

p. 18

p. 1l

p.20
Chick Pea Noodle Soup
Scalloped Potatoes

Sweet Beans

Borscht

p.2l
Hummus

p. 1l Tofu Corn Puffs p. 15

p. 13
Potato Salad

p.22
Cottage Cheese

Vegetable Stew Haystacks

Linguini

p.22
Grinders

p.2l
Chicken Salad
Sandwiches

p.

18

p.

13

p.20

p.20

p.

18

p.20

Macaroni

&'Cheese"
p.21

Vegetable Pot Pie

chili
p.
13

Burritos

Lentil Soup
p. 13
Coleslaw

Pizza Muffins

p.

18

p. 18
3 Bean Salad

Refried Beans

To Foo Yong

p.

ll

Corn Bread

.

p.9

p.20

p.2Q

p. 13 Tortillas

p.

15

Refried Rice

p.9

-5-

"The Importance of A Good Breakfast"
A good diet for the day begins with a good breakfast. Breakfast means "break" the "fast," and that is just what it is. It follows the longest period of time that you are without food-lO to 15 hours, usually. The body is then in greater need of food than at'any other time, and after the night's rest it is
better able to digest and assimilate a hearty meal.

Without an adequate breakfast to carry on the duties and activities of the forenoon, your body must draw upon the reserves which are provided for emergencies. Children and adults alike cannot function efficiently under such conditions. If one is not hungry at breakfast time, the cause should be sought out and corrected. This may be due to improper food habits such as late, heavy dinners or late snacks. Take the time to prepzue nourishing, appetizing, and attractive, yet simple breakfasts.

INSTRUCTIONS:
1.

In a saucepan put the recommended amount of hot water and a Vztsp. of salt.

2.Bringthe water to a boil.
3. Add the recommended amount of grain.

4. Reduce the heat to low, cover and let cook the recommended amount of time.

COOKING GRAINS CHART
One Cup Dry Grain: (Yields 2t/2 cups cooked grain) Whole Kernels: barley* brown rice buckwheat groats* Hot Water

Cooking Time

'

millet

.

rye berriesx whole wheat kernels* Cracked Kernels: . 40 minutes 3 cups cracked wheat 3 cups . . 40 minutes cracked rye . 40 minutes 3 cups steel cut oats Cereal Flakes: 15 minutes 2 cups regular rolled oats 15 minutes 2 cups rolled wheat 15 minutes 2 cups barley flakes 15 minutes 2 cups rice flakes 15 minutes 2 cups rye flakes Coarse Meal: 4 cups . 10 minutes cornmeal 10 minutes 4 cups coarse Graham flour (makes great Cream of Wheat!) 4 10 minutes Whole grain Cream of Ricexx * Soak overnight prior to cooking ** To make this: blend 1 cup brown rice to a coarse meal consistency in a dry blender. Other grains such as barley can also be done this way to make creamy quick-cooking cereals.

3 cups 3 cups 3 cups 4 cups 3 cups 3 cups

hour hour hour hour 6 hours 6 hours

t t t t

. . .

. .

cups

-6-

BOUNTIFUL BREAKFASTS
GRANOLA In a large bowl mix together: 8 cups of regular rolled oats, I cup unsweetened shredded coconut, I cup chopped nuts
almonds, cashews OR pecans), 72 cup sunflower seeds, t/a cup sesame seeds. In a blender blend t/2 cup hot water, Vz cup vegetable oil, 1 cup pitted dates (or t/2 cup Sucanat@), I Tbsp. vanilla,lt/2 tsp. salt, It/2 tsp. cinnamon substitute and 1 ripe banana (optional). Pour this wet mixture over the dry mixture and mix
necessa.ry ! Divide between 2 cookie sheets and bake in 200' oven for approximately 2 hours, stirring frequently. If desired, add Vzcup carob chips or t/2cup dried fruit AFTER it has been baked and cooled down.

(raw walnuts,

DELICIOUS MILLET Make one recipe of millet from the "Cooking Grains Chart." Afterit has cooled down, add and mix in 20 chopped dates and 1 cup of unsweetened shredded coconut. Spoon into casserole dish and bake for 30 additional minutes. Serve with "milk." WAFFLES

ORANGE AMBROSIA

In a saucepan mix: I-I2 oz. can orange juice concentrate, 3

shredded coconut, I cup minute tapioca and 2 Tbsp. honey. Set this aside for
10 minutes. Then cut up 3 fresh oranges into bite-size pieces. After the 10 minutes is up, stir the

cans water , vzcup unsweetened

In a blender blend: 2

cups

medium high heat until
and stir in the cut up fresh oranges. Spoon into a serving dish and refrigerate.
SWEET ROLLS recipe of basic bread dough and divide into2sections. With a rolling pin, roll out one

orange juice mixture over

"milkr" 1 cup regular rolled
oats, Vz cup whole wheat flour, rtzcup soaked soybeans (or raw cashew meal), t/2 cup cornmeal, 2 Tbsp. vegetable oil, 2 Tbsp. Sucanat@, and t/2 tsp. salt.

thickened. Remove from the heat

thoroughly. Use hands if

Using 1 cup of batter, pnur
evenly onto hot waffle iron that has been sprayed with Pam,@ or equivalent. Let them bake for 8-10 minutes (or according to the light indicator that is on the waffle iron).

Make

I

and cornmeal. In a saucepan, bring to a boil 4 cups of water with t/2 tsp. salt. Add 1tt2 eups of grain mixture, stirring it in until it is completely mixed. Bring to boil again and then turn the heat to simmer, cover and let cook undisturbed for approximately 45 minutes to an hour. Serve with chopped nuts and dried fruit of
choice.

oats, wheat flakes

MULTI-GRAIN HOT CEREAL To mix a combination of grains we recommend the following ratio: 2 cups each: rye flakes, barley flakes, regular rolled

section at a time to V2 inch thickness (each section of bread dough will make a rectangle approxirnately 8" x 18"). Spread with date butter (dates blended

PANCAKES

with hot water), sprinkle with
pecan pieces and unsweetened shredded coconut. Roll up like a jelly roll and cut off 2 inch sections. Place in an oiled or

"milk," 1 cup rice flour (or millet flour), % cup regular rolled oats, l/a cup almonds,
buckwheat flour, 2 Tbsp. honey, and Vz tsp. salt. In a hot griddle or frying pan, put 1/a cup portions, and using a spoon, smooth out rather thin, Let it cook until the moisture on the top disappears. Turn over with a spatula and brown on the other side. These are not fluffy, but more like cr6pes.
t/a cup

In a blender blend: 2 cups

nonstick baking dish barely
touching each other. Let rise % hour. Bake in a 350" F. oven for approximat ely 45 minutes.

-7-

tsread Making Made Simple
Nothing delights the senses more than a kitchen that is fragrant with the aroma of home-baked bread. It is probably the one food that everyone loves and eagerly awaits. Unfortunately, many people imagine bread making to be an alt-day affair, and that is clearly not the case. After approxirnately 30 minutes of preparing the dough, most of the other time involved (2-5 hours, depending upon the recipe) is in waiting, and we are all good at that.

About the INGREDIENTS:
ground, 100 percent whole-wheat flour. Hard flours have a high gluten content, thus ensuring a strong elastic dough which is needed for good results. At least three quarters of the flour used should be whole wheat because of this quality. Add other flours such as rye, soy, rolled oats and cornmeal for variety. Flours vary considerably in their moisture content which will affect the way the flour absorbs the liquid. When adding flour, be on the safe side and add smaller amounts first, and then just enough to make a moist and very slightly sticky dough. REMEMBER: whole wheat bread dough, unlike white bread dough, will always be slightly sticky even when the right amount of flour has been added. Liquid-water is the most elemental of liquids and many fine breads contain nothing more than plain water for the liquid. If you use "milK' for part of the liquid, always scald it before adding to the dough so as to destroy proteins that might interfere with the gluten development. Oil-fats are optional in bread, but contribute richness, tenderness, smoothness and moistness to the crumb. They also prevent the bread from drying out too quickly. Too much fat, however, gives it a heavy, sticky texture and a greasy taste. Try to keep them to a minimum. Sweetener-fresh whole grains have intrinsically subtle sweet flavors. Too much added sweetener tends to mask the natural sweetness of the grains and even to counteract their flavors. Use them in small quantities'and always consider the flavor and nutritional quality of the sweetener. Salt-although little is used, it serves several significant functions, and if absent, is sorely missed. Salt brings out the flavors of the other ingredients in the bread. It promotes moisture retention and the development of a crisp crust. It also serves a preservative role in the dough by helping to prevent the growth of unwelcome bacteria. yeast-yeast is actually a type of fungus. It thrives and proliferates in a warm, wet environment if it has staich available for nourishment. As it feeds on sugars, it multiplies; it also produces alcohol and carbon dioxide. This is what makes bread dough balloon up. In a cold, dry state, yeast remains dormant; too much heat (over 130'F.) will kill it.

Flour-choose

a hard, stone

Helpful Hints:
Have all of your ingredients at room temperature when you are ready to begin. 2. Active yeast dissolves best in liquid that is about 90" F.; at this temperature the liquid will feel lukewarm-not at all hot. 3. The more you knead the dough the lighter the bread will be. You want to develop the gluten in the flour, which traps the carbon dioxide generated by the yeast and gives the bread elasticity. 4. Bread rises best at 80-90' F. Cover the bowl with a cloth and put in a warm place that does l/zinch into the not have any drafts. To test if the dough has risen enough, press two fingers dough; the indentation should remain.
1.

BAKED BREADS
BASIC BREAD

In a large mixing bowl, put: 3 cups very warm water, % cup honey, % cup vegetable oil, 1 Tbsp. salt and 1 cup regular
rolled oats. Mix together and set aside for 5 minutes. Then add 4 cups of whole wheatflour and 2 Tbsp. active yeast. Beat vigorously with a wooden spoon about 100 strokes. Add 1 cup of unbleached white flour at a time (up to 3 more cups), mixing in thoroughly with a wooden spoon.
Turn out onto a floured board and knead for 10 minutes. Let rise until double in bulk. Punch down, form 3 loaves. Put in bread pans and and let rise a second

fonrn

rAS (Frour);

MUFFINS

In a medium mixing bowl mix: 2 cups whole wheat flour, 2 cups

In a blender blend: IV2 cups
warm water, %cup apple juice concentrate, V2 cup honey, V2 cup dates, %srpvegetable oil, I tsp. salt and I tsp. vanilla.

unbleached white flour and 1 tsp. salt. Mix2 Tbsp. vegetable oil with IV2cups hot water. Add the liquid to the dry ingredients and mix to make a floppy dough. With cutter, cut off walnut-size pieces and roll out on well-floured surface to a very

thin circle, turning it

as

they get little bubble-like
pouches in the dough.

frequently as necessary. Cook on a dry hot frying pan or griddle for approximately a minute on each side. You turn them over when

In mixing bowl mix: IV2 cups whole wheat flour, lV2 cups unbleached white flour (oat flour or barley flour) and 2 Tbsp. of ENER-G FOODS baking powder. Pour blender mixture into flour mixture and
mix togetherquickly. Spoon into muffin tins until almost full and bake in 350o oven for 30-40 minutes. Makes 18 muffins.

time until doubled. Bake in a 350" F. oven for 20 minutes. Turn oven to 325" and bake an
additional20 minutes.

BISCUITS

In a large mixing bowl mix: 4
cups whole wheat flour, 3 cups unbleached flour, 2 cups quick oats, Vz cup soy flour, 11, cup gluten flour, 3/acup Sucanat,@ 2 Tbsp. active yeast and 1 Tbsp. salt. Make a "well" in the middle and add 4 cups warm water and I cup vegetable oil. Mix with a

BANANA NUT BREAD In a medium mixing bowl, put 1 cup warm water, 2 Tbsp. honey,
2 Tbsp. active yeast and set aside

for'5 minutes. In another bowl, mix together: I cup vegetable oil,
72

cup honey, 6 mashed small ripe

bananas, Vz cup softened date pieces. 2 Tbsp. vanilla, 2 tsp. salt, 2 cups whole wheat flour, 2 cups unbleached white flour. Add the yeast mixture to this mixture and beat with electric beater 3-5 minutes. Then add 172 cups chopped walnuts. Fill 3 bread pansr, half full and let rise 20 minutes in warm place. Bake in 375o oven for 15 minutes, then reduce heat to 350' and bake an additional 30-40 minutes.

wheat flour (if needed) while kneading and only knead long enough to make a workable dough. Using a rolling pin, roll to a thickness of an inch. Using a
biscuit cutter, cut out the biscuits and place on an oiled or nonstick

wooden spoon until mixed enough to dump onto a floured surface, Add additional whole

CORNBREAD
In asmallbowl, mix 2l2cupsvery warm "rnilk," Vq cup honey and IVz Tbsp. active yeast and set aside for 5 minutes. In a larger bowl, mix together the following: 2 cups cornmeal, 1 cup whole wheat flour, I cup unbleached white flour and 2 tsp. salt. Add

cookie sheet to rise for

2O

the yeast mixture, 2ft cup of vegetable oil and the flour
mixture all together and beat with an electric beater 5 minutes. Pour into an 8 x 8 casserole dish. Bake in 350" oven for 25-30 minutes.

minutes. Bake in a 350" F. oven for 30-35 minutes until lightly

browned. Remove to cooling
racks to cool.

-9-

POWERFUL PROTEINS
Every living cell in the body contains protein. The word protein is taken from the Greek word meaning "to take first place." There is no known life without protein. Plants are able to build their own proteins from materials which they get from the soil and air, but man and other animals cannot do this. They must depend on the plants for their sources of protein. "Vegetation is nature's chemical factory,,, and all proteins come directly or indirectly from plants.

Functions of Proteins
1.

They supply materials for the growth and upkeep of body tissues. Since protein is present in every cell, the major filnction of protein is to build new tissue. As some body protJins are broken down, new proteins are being built into the body to replace them. This continual exchange is one of the basic characteristics of living things.

2. They serve as regulators of body processes.

3' They furnish energy, if body needs are not met by carbohydrates and fats. In this event, some of the protein that would otherwise be used for tissue building or repair must be used as fuel, and the building and regulating activities are handicapped.
Proteins are made up of carbon, hydrogen, oxygen, and-as their distinguishing characteristic-nitrogen. Some also contain other elements such as phosphorus, sulfur, oi irorr. proteins are made up of small units called amino acids. There arc22 known amino acids. Some of the amino acids can be made by the body from simpler substances. Others cannot, and must be obtained from food-these are called "essential." During the process of digestion, protein is broken down into these chemical units, the amino acids, which are then absorbed into the blood stream. As the blood is circulated throughout the body, the cells have the capacity to take from the blood the particular amino acids which they require for their special needs.
Because of the importance of proteins in life processes, there has been considerable discussion and much research undertaken to determine the quantity of protein requirements. Many today are

concerned about getting enough protein. The problem with this however is that we usually up "nO getting too much. Since only a limited storage of protein occurs in the body, any excess over and above the amount needed for tissue building and upkeep is burned. In this case the protein is split by the liver into a nitrogen and a non-nitrogen faction. The nitrogen part of the protein is excreted by the-kidneys as urea, while the remaining part is used as fuel or transformed into fat and stored. Some of this "*"".i protein can be stored as fat, but most of the extra protein is given off as toxic wastes. This process of digesting and removing these toxic wastes causes a burden on the kidneys, liver and all the elimination system. The National Research Council allowances for protein are not difficult to obtain if a well-balanced diet is chosen. In fact, in this country, the average diet is more likely to be adequate or even excessive in protein than in almost any other nutritional essential except calories, By choosing foods from a wide variety of whole and unrefined soutces and preparing them in a simple, tasty wa:y, one can be sure that he is following a sound program that will result in good health.

-10-

MEATLESS MAITT DISHES
Use nut-based entrees in moderate amounts, as they

CASHEW NUT LOAF
Saut6 1 large chopped onion in 2 Tbsp. water. Put the onions in a mixing bowl and add: 2 cups

are high in calories and fat.

VEGETABLE POT PIE
medium peeled cubed potatoes and 4

cooked brown rice,
minced parsley,

In a saucepan, boil 6

"milkr" I tsp. salt, 1 Tbsp. 2 tsp. onion

2 cups

ENCHILADAS Open one package of 12 corn tortillas and lightly brush with olive oil, stack back inside plastic
bag andmicrowave until limp and

medium peeled and coin-cut carrots for approximately 10 minutes (or until just barely done.) In a skillet saut6 in equal parts water and vegetable oil (2 Tbsp. each) 4 medium chopped onions. Make up one recipe of COUNTRY STYLE GRAVY and cook until thickened. In a mixing bowl mix together the cooked cubed potatoes and carrot coins, the saut6ed onions, I cup of frozen peas and the COUNTRY STYLE GRAVY.
Put into P
13 glass casserole dish and bover with one recipe of PIE CRUST. Bake in 350' F oven for approximately I hour.

powder, 1 cup chopped raw
cashews, 4 slices of crumbled whole wheat bread, 2 Tbsp. of Bragg Liquid Aminos, Vz tsp. thyme, % tsp.celery seed and Vz tsp. sage. Mix all ingredients well. Place in an oiled or nonstick
casserole dish and bake at

soft (not hard and inedible!). To one 12 oz. can of tomato sauce, add one 12 oz. can of enchilada sauce (for those who like the hot, use full strength). Spread around acouple of spoonfuls of this sauce in the bottom of 9 X 13 casserole

dish. Set up the following
assembly line: the corn tortillas, the enchilada sauce, a dish of REFRIED BEANS and a dish of shredded soy mozzarella or cheddar cheese. Take one corn tortilla (should still be very warm)
spread a spoonful ofsauce around the inside, a pencil strip of refried

350'F.

for t hour.
CABBAGE ROLLS
In askillet, saut6 1 mediumfinely chopped onion and I minced

X

clove of garlic in I Tbsp. vegetable oil and 1 Tbsp. of
water. AddVz cup water along with 1 medium shredded carrot, 1 stalk ofcelery diced and I cup of TVP and cook for 3-5 minutes. Then add in 3 cups of cooked brown rice and 2 Tbsp. Bragg Liquid Aminos. Wash
and steam 12 cabbage leaves for

beans and top with 1-2 Tbsp. of the cheese. Roll into a cylinder

OATMEAL.WALNUT PATTIES In a mixing bowl, mix: 2 cups rolled oats, t/2 cup ground walnuts, Y, cup groqnd sunflower seeds, I medium chopped onion, 1-2 chopped garlic cloves, 4 Tbsp. wheat germ,4 Tbsp.,2 Tbsp. nutritional yeast flakes, 2 Tbsp. Bragg Liquid Aminos, Vt tsp. each: sage and sweet basil, 6 slices whole wheat bread crumbs, t/a cup vegetable oil, and 1% cups water. Form into patties and brown in Pam@
sprayed skillet.

shape and place in the dish. Complete with the rest of the tortillas. Top with remaining sauce, shredded cheese and top with sliced olives. Bake in 350' oven for t hour.

3 minutes. Cut out the middle stem. To assemble, take one cabbage leaf, put 1/3 cup of
filling and roll up and place seam side down (you may have to
secure with atoothpick) in 9XI3 casserole dish. This makes 2 rows of 6 cabbage rolls each. Pour tomato sauce over them and bake in 350'F oven for 1

SCALLOPED POTATOES In a blender blend: 2 cups warm water, Vz cup raw cashews, 2 Tbsp. arrowroot powder, 1 tsp. each: chicken-style seasoning, salt and onion powder. Sautd I large chopped onion rn Va cup water. Slice 4 cups of raw potatoes. In a Pam@ sprayed
casserole dish, layer potatoes and

hour. One option is to add 1 Tbsp. of shredded soy mozzarella jack cheese to each cabbage roll when assembling.

onions alternately. Pour blended mixture over this and bake in a 315" F. oven for 45 minutes.

- 11-

"Beans and How to Cook Them"
Most dried legumes are abundantly available. They win a gold medal for economy, flavor, ease of preparation and nutritional quality in combination with other foods. Canned legumes are available and are more convenient, but at the expense of higher cost and higher salt content.

A Comparison

0 i.Cholesterol(mg) .....1.1 2.Fat(g).. ..2I4 3.Calories ....15 4.Protein(g).. 7+ as much 5. Cost differential:
INSTRUCTIONS:

Navy beans

(l cup)

Rump Roast (31/z oz.)

..90 ..27
.344

"23
4 times as much

1. Sort beans to remove any sticks, stones, or off-color beans; then wash them well.

2. Soak overnight or use the following quick soak method: In an appropriate sized saucepan put the recommended amount of water and beans and bring to a boil. Then turn off heat and cover tightly. Allow them to soak for one hour. 3. Bring beans to a boil and then cover. (If foaming is a problem, add a drop or two of vegetable oil.) Reduce heat and simmer until tender (see chart below). 4. For dry beans, peas, or lentils, 72 teaspoon of salt for one cup of dry legumes will suit the average taste. It is best to add the salt after the beans are tender, otherwise the cooking time will be increased. 5. Alternative methods: Pressure cooking beans is the fastest way of cooking them (especially for soybeans and garbanzoes). Check with your pressure cooker manual. Beans can be frozen after cooking, and this makes them readily available for any recipe you want. They can also be cooked in the crock pot overnight or baked in the oven, covered, at 300" F. for 6-8 hours'

COOKING BEANS CHART
One Cup Dry Beans: Small Beans: split peas* lentils, green or brown* Medium Beans: Water
2 cups . Cooking time

2V2cups
ZV2cuPs 3 cuPs 3 cuPs 3 cups

::

(after soakingl

::13i!ffi:
. . .30minlth4 hours

black-eyedPeas Great Northern beans navy beans black beans soybeans garbanzoes kidney beans large limas pintobeans
* Do not require soaking

3r/2cuPs 4 cuPs 3 cuPs 3 cuPs 3V2cuPs

Large Beans:

::::: :::: ,ifr,l:H
2+ hours

:

...zhours

: :::iu;-"':lx

-t2-

"What To Do With Tbfu"
Tofu is one of the most versatile protein foods in the world. It has been a protein staple in also known parts of Asia for over 2,000 years and is now becoming a household word in the West. Tofu, It is high in protein and low in as bean curd, is made by curdling the mild white "milH' of the soybean. be used in calories, fats and carbohydrat"s; ho*euer, it is still a concentrated food and should
moderation and/or occasionallY.

With its growing popularity, tofu has become easy to find in supermarkets everywhere, in many health food usually in ttre p.odice .""tion utong with oriental vegetables. It can also be found containers. stores. Tofu can be purchased in either a water.packed or vacuum-sealed As you gain experience using tofu, you can adapt many of your own favorite recipes to alternative to meat, include it. Tofu fits easily as a low calorie dressing, whip or dip; as an inexpensive goods. There is a whole new world of cooking fish, poultry or cheese; o, u, u protein extender in baked and eating awaiting you, using this muitifaceted food'

About TOFU:

-

food that is made from soybeans in much the same way that cottage cheese is made from milk. it keeps very mild tasting-takes on flavors from the foods, sauces and marinades with which company' one of the least expensive high-quality proteins on the market. which may be kept in fresh stage for one day. After that, it must be submerged in cold water, with cold is its natural storage -"diu-. It should be placed in a container so that it is covered ten days. water, and refrigeiut"d. With a water change every second day, it will keep for about it is like an entirely can be frozen for long-term preservation. This changes its texture and texture. Freezing also increases its different ingredient. Il is chewy, with an open coarse withrn 6 sponge-like-ability to absorb the flavors of the cooking medium. Should be used
4 gusfard-like

months'

-

making crumble tofu as a substitute for part or all of the ricotta or cottage cheese when lasagna, manicotti, etc.

JUST HOW IS TOFU MADE?

1. Soybeans are first rinsed

and then soaked in water overnight.

2. Soaked soybeans are then ground into a slightly gritty or sandy paste. 3. The ground paste is then cooked for 15 to 20 minutes. 4. The resulting "mil('is then strained to extract as much liquid as possible. 5. A curdling agent, such as lemon juice or Epsom salts, is added to the "milk." 6. The curds will become firm, and leave awhey which is a clear yellow liquid.
T. The curds are then pressed in a box to form "bricks" 8. These "bricks" are then packaged.
and remove all thewhey.

TASTY TOFU TREA?S
TOFU CHEESECAKE In a blender blend: Va cup In a saucepan, heat up and stir '(milk," % cup pineapple juice constantly 1 cup of frozen (or honey if you prefer a sweeter pineapple juice concentrate taste), % cup vegetable oil, , and rA cup frozen orange juice 1-10.5 oz. pkg. firm Mori-Nu/ concentrate with 3 Tbsp. of tofu, 1 Tbsp. lemon juice, It/2 Emes Kosher-Jel. In a blender, tsp. vanilla and a pinch of salt. blend this mixture with r/2 cup Now add frozen strawberries cashews and,% cup honey untii one at a time with the blender still smooth. Then add the following running (all the while scraping and blend until smooth: 2-10.5 down the sides of the blender oz. pkgs. firm Mori-Nu tofu, 1 until the blender will not turn the cup coconut milk,2 tsp. vanilla, mi4ture anymore. Serve Vz tsp. each: lemon juice and immediately. salt. Pour over already baked GRANOLA CRUST and chill for at least 6 hours. Top with thickened blueberries or
cherries.

STRAWBERRY PARFAIT

TO FOO YONG Blendinblender: 1-10.5 oz. extra firm silken tofu and 2 Tbsp. Bragg Liquid Aminos. (It does

blend-just keep scraping down sides.) Saut6 in 2 Tbsp. oil and 1 Tbsp. Bragg Liquid Aminos: I medium chopped onion, 2 cups chopped fresh bean sprouts, 1 cup snow peas cut in pieces. Mix together: 4 Tbsp, nutritional

flour, Y, cup sliced
Mori-Nu tofu. Mix all

yeast flakes, 24 cup whole wheat

water chestnuts (approx. 1 small can)

and 1-10.5 oz. pkg.firm

together. Place %-%cup portions on oiled or nonstick cookie sheet and

shape with spatula about Y2" thick. Bake at 350" F. for 30
minutes. Turn patties over with spatula and cook an additional 15 rninutes. SAUCE: Mix together in saucepan and thicken: 2 cups of

FRENCH TOAST
In a blender blend: 2 cups water, I cup raw cashews, 1-10.5 oz. pkg. firm Mori-Nu tofu, 72 tsp. salt, 2 Tbsp. honey, and 1 tsp. vanilla. Dip 8-10 slices of bread

water, 4 Tbsp. Bragg Liquid Aminos and 4 Tbsp. of
arrowroot powder.

into the mixture. Cook on
SWEET CREAM

a

In a blender blend: 2-10.5 oz.
firm Mori-Nu tofu,Vacup vegetable oil, Vz cup maple syrup, Yq cup Sucanat,@ 2 tsp. vanilla, and, Vz tsp. salt. Or substitute 1-2 cups hot cooked millet for the tofu and continue on the rest of the recipe. With
pkgs.

preheated nonstick griddle until browned on both sides and set in the middle. Serve withwarmfruit sauce or topping of your choice.

TOFU CORN PUFFS In a blender blend: V2 cup raw
cashews arirdV2cup water. Then add the following and continue to blend: I cupmashedtofu,2 Tbsp. onion flakes, 2 Tbsp. water, 2 Tbsp. nutritional yeast flakes, 2r/2 tsp. chicken-style seasoning, 1 tsp. onionsalt. Removeblended mixture to mixing bowl and add

Vs-cBa\,mIEpJ
In
a

,.

(1

skillet mix and saut6: 2 cups lb.) cubed tofu, 1 Tbsp.

rubber spatula, scrape down the sides until all of the mixture is smooth. Put into a container and refrigerate.

chicken.style seasoning, I Tbsp. nutritional yeast flakes, 2 Tbsp, vegetable oil, I tsp. Bragg Liquid Aminos, V2 tsp. each: turmeric, onion powder and t/a
tsp. salt. Over medium high heat,

2 cups whole kernel cooked
corn,Z cups whole wheat bread crumbs andU4 tsp. sweet basil. Form patties and brown on medium-low heat in frying pan in a little oil for 6 minutes each side.

mash and mix thoroughly until heated through.

-15-

SUPERIOR SPROUTS
It is fun and easy to grow your own sprouts. Not only do they taste good, but each sprouted
bean or seed provides fresh, green vegetables of outstanding nutritional value; they contain valuable amounts of protein as well as vitamins A, B complex, C, and E, minerals and enzymes. The changes that take place as the seed grows are incredible. The total vitamin content can increase by 800 percent in a

few days.

About BUYING:
Buy untreated seeds from a health food store or from a firm specializing in organically grown produce. DO NOT USE seeds sold for planting as most have been treated with poisonous fungicides and pesticides. Split beans or seeds will not sprout'

About SPROUTING:

If you do not have sprouting trays or fine strainers, a wide-necked quart jar with cheesecloth or nylon will do very well. Fick over the seeds, removing tiny stems and stones. Put 2 Tbsp. of seeds in a jar and soak in lukewarm water overnight (to encourage them to germinate more quickly). Next day, drain off all of the water. Put the seeds in a warm place, but not in direct sunlight. They need good
ventilation and a constant warm temperature (around 70" F.). Remember to allow space in the container for the growth of the sprorits; they will increase in volume by 4-6 times. Every morning and every night, pour warm water over the seeds. Turn the jar upside down so the water can drain away completely. This is very important to prevent the growth of mold. The grain and seed sprouts should be ready in about 24 days and the beans in about 5-7 days.

About STORING:
Sprouts will keep in the refrigerator for about 4 days. Use an airtight container with a double layer of paper towels or cheesecloth at the bottom to hbsorb the excess moisture.

About USING:
Fresh...in salads, in sandwiches, as snacks or garnishes Coaked...in baked breads, gourmet entrees, casseroles, soups or stews Steamed...to tenderize them for vitamin rich flour, or as a nutritious addition to beverage.

SPROUTS SPREADSHEET

.. Alfalfaseeds. . . ...zTbsp'=lcup Barley 1/acuP = 2 cuPs Buckwheat groats Vz cup = 4 cups Cabbage ' Develop chlorophyll/4-5 days 3/+ cup . . . Nutty/complete protein/3-5 days Garbanzoes = 4 cups ..Mild/crisp/3-4days ..zTbsp. = Ir/zcups Lentils
Mung beans Radish seed Rye berries
2 Tbsp.
r/a

SEED

OT

BEAN

YIELD .2Tbsp. = 4cups

NOTES .Mild/tenderftrighinmineralsi4-5days Mild/crunchy

Peppery/tender/3-5 days - 1 cup slightly sweet/tender cup = 1 cup soybeansV2cup=2cups.Sproutalone/completeprotein . Bitter if green leaves develop/2-3 . 1 cup = 2 cups Sunflower seeds r/a cup - 1 cup Sweet and nutty/tender Wheat berries

days

-16 -

SIMPLE SAIA^DS
FRUIT SALADS ''TABU^U
Bring 4 cups water to a boil in a saucepan. Add 2 cups bulgur wheat along with % tsp. salt. Remove this mixture from the heat and let stand for 15 minutes (or until all the water is absorbed). Let this cool. Cut up 1 green pepper, 1 cucumber, and 2 firm tomatoes into small pieces. Toss

Put together the following
combinations to make a variety of tastes and textures.

CARROT RAISIN SALAD In a mixing bowl mix together: 2 cups finely shredded carrots, (6MAYONNAISE,,'
lemon juice.

%cup of golden raisins, 3 Tbsp.

Sunny Citrus----orange cubes, pineapple chunks, strawberry
halves.

and 1 tsp.

Melon Medley-cantaloupe balls, honeydew balls, and
watermelon balls. Always Apples-diced red and green apples, raisins, chopped walnuts.
Banana

this with the eooled bulgur
wheat. Make a dressing of 4 Tbsp. lemon juice, 3 Tbsp. olive oil, 1 tsp. onionpowderand 7atsp. salt. Add this to the salad just before serving. Serve chilled.

half lengthwise and with

Boats-slice bananas in

UNCLE EDDIE'S GREEK SALAD Cube 2 cups (1 lb.) firm tofu (water pkg.). Marinate in 7a tsp. lemon juice and%cup olive oil, with 1 tsp. sweet basil, Vz tsp. oregano and 2 tsp. salt for at
least an hour, overnight is better. Serve on a bed of Boston lettuce (V+ head), with the following vegetables layered on top: %cup

toothpieks put grape "men" in the "boats."

CORN SALAD In a mixing bowl mix: 2 cups of cooked whole kernel corn with 2 Tbsp. each diced: green pepper and red pepper. Make a dressing of 1 Tbsp. each: oliveoil and lemon juice mixed with % tsp. onion powder, 7a tsp. each: celery salt and sweet basil. Mix this with the corn and peppers and serve. SPINACH SALAD

equal parts of: diced green
peppers, diced celery, sliced and quartered cucumbers, and sliced green onions. Delicious when served with CREAMY WHITE DRESSING.

CHUNKY GREEN SALAD In a salad bowl mix together

3 cubed tomatoes, 3 sliced cucumbers andVzsliced onion.
alfalfa sprouts,

paprika and salt. Stir to
distribute evenly. Sprinkle 1 Tbsp. chopped parsley on rop. Chill and serve.

ttzcupchopped green onions and 1 Tbsp. chopped sweet basil. Make a dressing of 2 Tbsp. each: lemon juice and olive oil, % tsp. tarragon leaves, and a dash of

CHICKPEA SALAD In a shallow mixing bowl put: 3 cups cooked garbanzoes, IVz cups halved cherry tomatoes,

TOMATO DRESSING In a blender blend V3 cup vegetable oil, V+ cup Iemon juice, 3 Tbsp. tomato paste, 3 Tbsp. water, 2 Tbsp. Sucanat,@ 1 tsp. salt andVatsp.
onion powder. Refrigerate.

Tear approximately 6 cups of
spinach in a large bowl and grate in 1 peeled carrot. Make a dressing of Va cup lemon juice, Y, tsp. sweet basil, 7s tsp. each: thyme and onion salt and 2 minced garlic cloves. Toss this with the

CREAMY WHITE DRESSING

%cup lemon juice, 1-10.5 oz. pkg. soft Mori-Nu tofu, 1 Tbsp. honey, 1 Tbsp. onion powder andl%tsp. salt. Add 1tsp. each: sweet basil, oregano and garlic powder, and blend again very briefly. Refrigerate.

In a blender blend: rl2 cup vegetable oil, l, cup water,

spinach and carrot. Sprinkle
2 Tbsp. of sesame seeds on top.

-17 -

FAST FOODS
VEGEBURGERS In a saucepan combine: 4 cuPs water, Vz cuq Bragg Liquid Aminos, %cup vegetable oil,Vo, cup nutritional yeast flakes, 7+ cup sesame seeds, 2 tsP' garlic powder, 1 tsp. sage, 1 TbsP. sweetbasil, I cup finelY choPPed walnuts, 1 finely choPPed onion and bring to a boil. Remove from

PITA POKKETS
Saut6

in equal parts of Bragg
the

Liquid Aminos and water

following: diced green and red peppers, cubed tofu, diced onions. Serve hot in whole

wheat pitas served with
shredded lettuce.

6(MAY0NNAISE." Serve Pitas topped with alfalfa sProuts or

heat and add 1 cuP finelY
crumbled tofu and 4 cuPs regular

rolled oats. Mix everYthing

HAYSTACKS
GRINDERS Cut grinder roll in half

r/z together and then set aside for hour. Using V+euq Portions, form patties on oiled or nonstick cookie sheet and bake in a 350" F. oven for approximately 45 minutes.

On your plate layer in the
and brush

with olive oil using a PastrY brush. Fill with finely shredded
lettuce, thinly sliced tomatoes, sliced olives, shredded SoYa Kaas mozzarella and cheddar style cheese. Sprinkle with garlic and onion powder/salt to
taste.

following order: crushed corn chips, hot REFRIED BEANS,

shredded lettuce, choPPed tomatoes, KETCIilP or
SALSA,

..CIIEESE,''

"MAYONNAISE," choPPed
onions, and sliced black olives.

PIZZA MUFFINS
Fork split English muffins aPart and spread with a layer of tomato

GARLIC BREAD With a pastry brush, brush on cold pressed olive oil on sliced rye bread (or whatever bread you prefer) and sPrinkle on
TACOS
In amixingbowl, rehYdrate 3 cuPs

sauce and then drizzle with '(CHEESE.'' Top with favorite

toppings

of

TVP (textured vegetable protein) with 4-5 cuPs of water.
AddV2pkg. (2 TbsP.) low sodium

Taco Seasoning

and

mix

garlic powder (or garlic salt) and parsley to suit your taste. Heat and serve. VARIATION: Use fresh crushed garlic buds mixed with MILLET MARGARINE as your topping.

diced green peppers, chopped onions, sliced black olives etc. Bake in a 400" F. oven until bubbly and hotapproximately 15 minutes.
FRENCH FRIES

of

Cut washed unpeeled

together. In a skillet, saute above mixture with 24 TbsP. each of vegetable oil and Bragg Liquid Aminos. Fill taco shells withl/+

BURRITOS
FIouT

raw potatoes to desired shaPe and arrange on Pam@ sprayed baking
sheet. Bake at 400" F. uncovered

TORTILLAS, REFRIED

cup of TVP mixture. Fill with choice of the following toPPings: '.CHEESET" shredded lettuce, SALSA and "MAYONNAISE."

BEANS, shredded lettuce, chopped tomatoes, SALSA,

chopped onions,

and "CHEESE." Add ingredients to tortillas, roll and fold up one end'

until golden brown. Tum every 10 minutes. Salt to taste. In a hurry? Use par boiled Potatoes andthey willbrown up inhalf the
time.

-18-

VITALVEGGIES
There are three classes strictly known as vegetables: 1) leafy greens, 2) flower vegetables and 3) root vegetables. More vitamins, minerals and delicious flavors are lost in preparing vegetables than in any other aspect of culinary art. Legumes and grains have to be thoroughly cooked to be tender. Fruits are more frequently eaten raw. But our poor vegetable friends are commonly man-slaughtered by sitting, soaking, peeling and worst of all - boiling.

A vast majority of vegetables are best eaten raw, such as carrots, celery, cucumbers, broccoli, cauliflower, green peppers, onions, radishes, turnips and of course all leaf vegetables such as lettuce,
spinach and cabbage to name some of the more familiar ones. The next method of choice is to steam vegetables in the least amount of time in the least amount of water. They should be crisp, yet tender. The shorter the cooking time, the more delicious the flavor and brighter the color.

Stir-frying can yield healthful and delightful results provided the frying pan or electric skillet is wiped with a few drops of oil by a paper towel. Then a few tablespoons of water and chopped vegetables are added and stirred frequently over medium heat for 10-20 minutes, adding water tablespoon by tablespoon as is necessary. Serve immediately. Summer and zucchini squash with a little onion are delicious this way and cook in 10 minutes. Broccoli, cauliflower, carrots and cabbage respond beautifully to this treatment, but need a little longer cooking time.

. Then baking is the method of choice for winter squash mostly, but also for potatoes and some other root vegetables. A tip for those of you who are time conscious. Winter squash is easily cooked if one breaks it apart on some hard surface (i.e. concrete!??), then scoop out the seeds, wash and then set on cookie sheets to bake in 350" F. oven for approximately t hour. Then scoop out the soft flesh and use as cooked squash.
Ten Principles for Preparing Vegetables
1.

Vegetables should be used as soon as possible after harvesting.

2. Thoroughly wash before using. Store in refrigerator
3.

if

necessary.

Avoid soaking.

4. Cook vegetables whole or in large pieces for maximum nutrition.
5. Use as

little water as possible or steam vegetables.

6. Start vegetables in boiling water; add vegetables; bring to boil again; then lower the heat. 7. Cook for as short a time as possible, just before eating. Serve immediately.
8. Save any

liquid for soups and gravies.

9. Season and salt lastly and lightly.
10. Include a dark green or yellow vegetable in the menu every day for vitamin A. Include beet greens, broccoli, carrots, kale, sweet potatoes, squash and parsley your menu every day for a healthy dose of calcium.

in

-t9 -

DELI DIVIilOIV
SALAD BAR Build with your choice of the following ingredients: leaf
lettuce, torn into bite size pieces, waffle cut radishes, cucumber coins, thinly sliced red onions, thinly sliced carrot matchsticks, black olive rings, quartered

THREE BEAN SALAD In a mixing bowl combine: cups cooked kidney beans,

CHICKEN SALAD
2 2

In

a blender blend

until smooth: 2

cups soaked garbanzoes with
enough water to coverthemin the

cups cooked garbanzoes, 2 cups

artichoke hearts, celery
crescents, garbanzoes.

cup onions, cut in rings. Marinate in: 2 Tbsp. lemon
juice,
2 Tbsp.

cooked green or yellow wax beans, t/2cup sliced black olives, 2 Tbsp. diced red pepper, and I

honey,

74

cup olive

HOUSE DRESSING-To equal parts of lemon juice and olive oil, add finely chopped herbs such as dill weed, oregano, rosemary, sweet basil, parsley, chives, tarragon leaves; bay leaf, etc. Fresh herbs are superb and you may use them according to taste. A bit of salt can be

oil and 1 Tbsp. Bragg Liquid
Aminos. Marinate in large jar at least 24 hours to blend the flavors. Garnish with fresh alfalfa sprouts. Serve chilled.

added. You may vary this dressing with the addition of
green onions, garlic and honey if you like sweet and sour type dressings. Use your imagination

POTATO SALAD Cube cooled boiled potatoes. (Quantities will be determined by

how many people you are
serving. Estimate one medium potato per serving.) Add other

items according to their

to create your own
dressing."

"house

availability and the taste of your family such as: sliced olives, diced celery, chopped onions, water chestnuts, pimentos, imitation bacon bits and relish
(our favorite is: olives, relish and

% cup chicken-style seasoning, Vo cup Bragg Liquid Aminos, 1 Tbsp. onion 1rcwder, l, tsp. garlic powder. Using a rubber spatula, scrape this mixture into a mixing bowl and add approximately 2 cups glutenflour (add or subtract flour as needed to make a semi-stiff dough). Work the gluten flourin (it will NOT act like bread dough!) until you can form it into a flattened lump that you can put on an oiled or nonstick cookie sheet. Bake this in a 350'F. oven for about t hour or until it is brown on top. Remove to a cooling rack and let it set'until completely cooled off. Cut into pieces thatyou can put through a food processor on a coarse blade. Freeze in 2 cups portions. To make sandwiches add "MAYOI\NAISE' and chopped celery.
blender, COTTAGE "CIIEESE"' In a mixing bowl mix: 1-10.5 oz. pkg. firm Mori-Nu tofu with 2-4 Tbsp. 6'MAYONNAISE'" Vztsp. onion powder and 7a tsp. garlic powder. Add salt to taste. Serve on a leaf of lettuce and garnish with a sprig of parsley;

imitation bacon bits). Add
((MAYONNAISE
completely.

' to

cover

COLESLAW
Shred Vzhead of green cabbage with 2 peeled carrots. Make a dressing of 1 part lemon juice,

..MAYONNAISE.?'

1 part honey and

enough of this

parts Add dressing to

3

shredded cabbage and carrots to suit your taste.

-20

-

PLEASING PASTAS
LASAGNA Layer the following in a 9xl2

6'CIIEESE." Repeat. Finish with tomato sauce. Drizzle remaining "cheese" over the top. Bake in a 350" F. oven for I hour. This is

baking dish: tomato sauce, cooked* lasagna noodles, crumbled tofu mixed with

KIDNEY BEANS PASTA In a mixing bowl mix: 4 cups

CHICK PEA NOODLE
SOUP In a saucepan mix: 5 cups water, 1 cup cooked garbanzo es, 12 cup dry noodles, 1 large chopped onion, 2 Tbsp. chicken-style seasoning, 2 Tbsp. nutritional yeast flakes, 1 Tbsp. vegetable oil. Cook over medium high heat until onions are transparent and noodles are cooked.

cooked elbow macaroni,
and 2 cups cooked kidney

2 or more cups spaghetti sauce
beans. Put into a casserole dish, ('CHEESE top with 'and bake in a 350" F. oven for t hour.

if baked again the next day, before eating.
best

*In a large saucepan, bring 12 cups water to a boil. Put in 9
lasagna noodles and cook for 5-7 minutes.

NUT.MEAT BALLS Combine all the following ingredients and mix well: I cup hot cooked millet, (or rice), Vz cup finely ground pecans, % cup finely ground sunflower seeds, I Tbsp. finely ground raw cashews, Vz cup wheat germ, I tsp. salt and Vz tsp. Italian seasoning. Roll into balls. Sprinkle with paprika. Bake on
an oiled or nonstick cookie sheet for 30 minutes at325" F.

VEGGIE SPIRAL SALAD In a saucepan bring to a boil 4 cups of water and then cook 2 cups of veggie spirals for 10 minutes. Drain in a colander, cool and add: 1 diced carrot, 1 diced green pepper, 1 stalk diced celery, I large chopped tomato, 1 diced onion, 1-10.5 oz. pkg. of cubed firm Mori-Nu tofu and % cup sliced black
olives. Make a dressing of V3 cup each: lemon juice, water and vegetable oil. Add the following seasonings: 1 tsp. salt, 72 tsp. paprika, % tsp. each of celery seed and garlic powder. Toss the pasta, the vegetables and the dressing all together. Chill and
serve.

MACARONI & "CHEESE''

Make up one recipe of
"CHEESE," omitting the
arrowroot powder. Pour cheese

over 6 cups* cooked elbow
macaroni and mix well. Spoon into a casserole dish and bake at 350' F. for 30 minutes. If desired,

sprinkle seasoned bread
to oven for 5-10 minutes

crumbs over the top and return to lightly brown crumbs. Serve hot.

xln a medium large saucepan,
bring to a boil 8 cups of water. Add 4 cups elbow macaroni and stir with a wooden spoon so they won't stick. Cook for 10 minutes.

LINGUINI WTIITE SAUCE Make one recipe of COUNTRY STYLE GRAVY omitting the Bragg Liquid Aminos. Add % cup of "MAYONNAISE ' and2
Tbsp. dried parsley flakes. (Add t/2 cup additional water if too

thick.) Serve over cooked
slivered almonds.

linguini noodles and top with

-21i

ll

ST]PER SOUPS
MEXICAN SOUP
In a saucepan mix: 4 cups slightly blended canned tomatoes, 2 cups

FRUIT SOUP

In a saucepan cook: 4
minute tapioca in

Tbsp.

cooked pinto beans, 2 cups whole kernel corn, 1 chopped onion, 1 diced green pepper, 7a cup sliced black olives, Vz tsp. cumin, tlo tsp.garlic powder, 1/z of pkg. (1V+ oz.1 of Taco Seasoning (and 1-4 oz. can of green chilies for those of you who like that type of spark!) Cook all of this over medium high heat until vegetables are
cooked.

I cup water (or fruit juice) over low heat until

clear. Add 5 cups raspberryapple juice (or your favorite), 2 Tbsp. lemon juice, 4 cups

TOMATO SOUP In a saucepan put: l-46 oz. can tomato juice (minus I cup).In a blender, put the 1 cup tomato juice, V2fAsp. onion powder, 1
tsp. sweet basil, Votsp.each: salt and oregano,v2cup raw cashew

3 cups strawberries, 2 diced apples, peelings on. Chill thoroughly. Or serve immediately with toast or crackers as a hot fruit soup. May slice bananas into soup just before serving, if desired.
canned grapes,
SPLIT PEA SOUP In a saucepan soak 2 cups split peas in 6 cups of hot water for t hour. Add 1 chopped onion, lr/2 tsp. each salt and onion powder, 3/a tsp. each basil and garlic powder. Cook this over medium high heat until the split peas are soft and mushy (approximately t hour). In a blender blend about 2 cups of mixture at a time until creamy smooth. Add tofu milk as you are

canned cubed pears, 1 cup fresh

or

meal and 1 Tbsp. honey. Blend thoroughly and pour into the tomato juice in saucepan and stir constantly while you heat it up.

PATCIIWORK BEAN SOUP Night before: soak 2 cups
variety beans in 5 cups of water. In a saucepan cook beans for 2 hours. In a frying pan saut6 3 medium onions and 2 cloves garlic, minced, in small amount of water. Add 4 chopped tomatoes, 1 cup chopped celery, 1 cup chopped carrots, 1 tsp. Italian seasoning, 72 tsp. salt. Add beans and simmer for 3 hours. Add more water if too thick. One hour before serving, remove 2 cups soup and blend in blender. Add back to soup to
thicken.

VEGETABLE STEW In a very large skillet, sautd l% cups chopped onions and 4 cloves of crushed garlic in 3 Tbsp. olive oil (or water) with V+ tsp.of salt for 5 minutes or more. Add 1 cup of thinly sliced

juice, 1 tsp. coriander, 1 tsp.
ground cumin, and? tsp. honey.

peeled potatoes, 2 Tbsp. lemon

Cover and cook for 8-10
minutes, stirring occasionally. Add small amounts of water if it appears to be sticking. Add 2 large sliced carrots, 1 small cauliflower, broken into small flowerets, and 4 medium sized,
fresh ripe cubed tomatoes. Cover and let it stew over medium heat

blending to get the right consistency. Serve hot with
imitation bacon bits as a garnish.

BORSCHT
In a saucepan put: l-46 oz.can of tomato juice, 4 cups julienne sliced cooked beets, Vq head shredded cabbage, Vz TAsp. onion powder, 2 Tbsp. lemon juice. Heat up and cook over medium high heat until cabbage

about 30 minutes, stirring occasionally. Add IV2 cups
cooked kidney beans, stir, cover and let it simmer about 10 minutes more.

is limp. Serve hot, top with
SOUR CREAM.

-tt

_

BETTERBEVERAGES
LEMONADE SLUSH In a blender blend: 1 cup water, tlq cup frozen pineapple juice concentrate, 2 Tbsp. lemon juice and 5 ice cubes. Serve
immediately

PINA COLADA cups pineapple juice, 10 ice cubes and Vs tsp. coconut extract. Serve immediately.
CASHEW CREAM
In a blender, blend until frothy: 4

MILLET MILK In a blender, blend: 1 cup cashews with 1 cup water until very smooth. Add 1 cup hot cooked millet and another cup water. Continue blending and
add4Tbsp. honey, 1 tsp. vanilla, andt/ztsp. salt. Add up to 1 more cup water. Pour into container and rinse bl6nder with 3-3% cups additional water and add to

FRUIT MILK

In a blender, blend: 2 cups pineapple juice and 2 medium bananas. Serve cold over cereal in place of milk.

10 dates, 1 tsp. vanilla and ttrtsp. salt. Add additional water until desired consistency. Omit dates when using for a savory dish. Chill before serving.

In a blender, blend: 2 cups very hot water, 1 cup raw cashews,

mixture. Mix thoroughly
refrigerate.

and

CARROT COCKTAIL Wash and scrape carrots. Put through a juicer. Put % head cabbage, t/z beet through, and
add to carrotjuice.

GOLDEN PUNCH
the following: 372 cups orange juice, Lt/2 cups apricot nectar, 3 Tbsp. lemon juice and I cup water. Chill. ORANGE JULIUS SHAKE

In a pitcher, combine

NUT MILK In a saucepan, put: 1 cup raw
cashews or blanched almonds with enough waterto cover them. Heat to boiling. Immediately remove to blender (water and nuts) and add2 Tbsp. honey (or 4 dates). Blend 2-3 minutes until completely smooth. Pour into pitcher and then rinse out blender with 2 additional cups of water and add to the nut mixture. Mix thoroughly and refrigerate.

In a blender, blend: 2 cups
orange juice, 10 ice cubes, I cup "milk", t/2 cupsoy milk powder, t/acup honey, 1 Tbsp. vegetable oil and 1 tsp. vanilla. Chill before serving.

-23

-

"Sugar and How It Affects YOU !"
1. Sugar gives empty calories-no vitamins, minerals, or fiber-yet it requires
these nutrients in order to be digested.

2. 3.

Sugar is a concentrated energy source, devoid of fiber thereby causing a tendency to overeat. Sugar inhibits your white blood cells ability to fight infection, thereby decreasing your resistance to disease to fat (triglycerides) increasing obesity,

4. Sugar increases dental decaY. 5. Sugar is rapidly converted in the blood
risk of heart disease and diabetes.
Suggestions

for controlling sugar intake

1. Do not put sugar on the table. Try using raisins, dates or some other dried fruit for a natural sweetener. Z. Besparing with all concentrated sweeteners such as Sucanat,@ molasses, barley
malt, honey, or date sugar.

3. When using a dessert high in calories, plan to use it as the main dish. 4. Build up a supply of dessert recipes that use little or no sugar. In many desserts the quantity of sugar used can be cut in half and the dessert will still be
acceptable.
5.

Do not buy any breakfast cereals where sugal is the first ingredient. 6. Avoid desserts that use milk, sugar and eggs together as this mixture may cause fermentation. 7. Let clesserts be special, not served every day. Fruit desserts made without sugar are always appropriate. 8. When serving juice, use unsweetened fruit juice rather than the heavily sugared
ones.

Use only fruit canned in its own juices rather than fruit canned in heavy syrup. 10. Try sweetening with apple juice concentrate rather than white sugar-remember though, apple juice concentrate is a sugar too (fructose) and has calories.

9.

11. Do not eat candy or other sweets between meals.

t2. Do not use sweets

as a reward.

DELIGHTFUL DESSERTS
Serving size should be restricted to very small amounts.

CARROT CAKE In a small bowl put V2 cup very warm water, 2 Tbsp. honey and
2 Tbsp. active yeast and let stand

DATE SQUARBS Topping: In a mixing bowl, mix
with your hands to make a crumb mixture: I cup millet flour, 3/a cup unsweetened shredded coconut, 1 cup regular rolled oats ,2/3cups applesauce and V2chopped nuts. Press 7z of this mixture in the the bottom of a 9 X 13 baking pan.

STRAWBBRRY SIIORTCAKE In a blender put: 2 cups of strawberries and barely cover with pineapple juice. Blend just
enough to liquefy, but not frothy.

for 5 minutes. In another bowl,

mix together IVz cups finely
honei, Vz cup vegetable oil, % cup "milk," % cup finely chopped walnuts, vz cup unsweetened shredded coconut, I% tsp. orange rind, |7ztsp. cardamon, 2 tsp. vanilla and Vztsp.salt. Add the yeast mixture to this and mix in thoroughly and then add in 2V2 cups whole wheat flour. Pour into oiled casserole dish about l% inches high. Bake in 350o-oven for approximately 50 minutes. Check with a toothpick to see if it comes out clean-bake
longer if necessary.
shredded carrots, 3/t cup

Put in a saucepan, add Vz cup minute tapioca and add 2 cups of cut strawberries. Heat for 5-10 minutes and serve warm over broken BISCUITS. Top with SWEET CREAM.
PRUNE CRISP

Filling: In a sauce pan combine 4 cups chopped dates, 2 cups crushed pineapple (with juice), 3/a cup water and 1 tsp. vanilla. Cook until thick and smooth.
Spread on the bottom crust to the edges of the pan. Add remaining

Put 3 cups of pitted prunes
through a food chopper so they are in small pieces. Cover with l-12 oz. can thawed apple juice concentrate (approximately I-2 cups) and let it set several hours or overnight. In a mixing bowl mix2 cups raw wheat germ and 2 cups regular rolled oats together. Sprinkle 72 tsp. salt oyer this mixture and then mix in Vt cup vegetable oil and % cup fruit juice (any kind) until the mixture is crumbly. Spread 72 cup of this crumb mixture in the bottom of a casserole dish. Spread all of the prune mixture over this and top with the remaining crumb mixture. Bake in a 350'F. oven for 35 minutes. Serve warm.

crumb mixture over the filling and pat down well. Bake at 350' F. for 30 minutes. Cool and cut into squares.

i BERRIED PLEASURE I 'In a sauce pan put I cup of pineapple juice and % cup minute tapioca. Let it stand for 5 minutes. Bring to a boil over
medium heat. Simmer slowly, stirring often, until tapioca is clear and thickened. Add I tsp. lemon juice and stir in 4 cups blackberries (or berries ofyour choice). Chill and serve.

canned peaches to the half way mark. Sprinkle raisins and/or date pieces. Cover with granola. Cover with tin foil and bake at 350'F. for 30 minutes. Serve hot

pieces of drained

PEACH COBBLER In a casserole dish put: cut up

with SWEET CREAM.

-25

-

PERFECT PIES
NO OIL PIE CRUST In
a
,

SUGARLESS RAISIN PIE

PUMPKIN PIE
In ablender blend: 1 cup chopped dates and 1 cup boiling water. Pour into bowl and now blend Vz cup raw cashews, 74 cup

mixing bowl mix: V2cup aat

In a saucepan cook Il2
raisins in
LVz

flour and Vz cup whole wheat
pastry flour and Vztsp. salt. Add Vt cup almond butter, 4 Tbsp. water and % tsp. of vanilla and mix thoroughly with a fork or your fingers. Press into pie dish with fingers, using a piece of plastic wrap to keep dough from sticking to your fingers. Bake for

approximately 10 minutes at 350" F. for baked pie crust.
Makes
1

cups cups apple juice at a slow simmering boil until the raisins are plump. Add a dash of salt. In a blender blend: 24 cup additional apple juice, 24 cup additional raisins, and 1 tsp. lemon juice until well blended. Add mixtures together and thicken with 2 heaping Tbsp. arrowroot powder. Cool and

"milk," IVz cups pumpkin puree, v^ cup arrowroot

powder, Vz cup honey, 2 tsp. cinnamon substitute, 2 tsp. vanilla, Vz tsp. orange extract andl/ztsp. salt. Pour into bowl of
date mixture and mix thoroughly.

pie crust.

add to cooled baked PIE CRUSTS. Keep in refrigerator till served. Optional: Instead of
apple juice, you can also light grape juice. PINEAPPLE PIE
use

Spoon into unbaked PIE CRUST and bake in a 350" F. oven for I

hour.

FLAKY PIE CRUST In a mixing bowl mix: V2 cup

APPLE PIE

whole wheat pastry flour,
t/2 cup

In a bowl, peel and thinly slice
6-8 apples. In a blender, blend:

unbleached white flour

and Vz tsp. salt. In a measuring cup mix: Vzcup water andVtcup vegetable oil. Pour these liquid

In a blender blend: 2

ingredients into the dry

cups juice, 1-10.5 oz. pkg pineapple firm Mori-Nu tofu, 1 cup

I-12 oz. can apple juice

ingredients and mix just enough until mixed. Roll between wax paper until thin and put into pie plate. Prick with a fork and bake at 275" F. until lightly golden. Makes 1 pie crust.

powder, 2 Tbsp. honey, t/a tsp. salt and 1 tsp. vanilla. Remove to a saucepan and add l-20 oz. can crushed pineapple with juice. Cook this mixture over

unsweetened shredded coconut, % cup arrowroot

medium high heat, stirring
GRANOLA PIE CRUST

In a blender blend: 3 cups
GRANOLA. Remove to mixing

constantly until thickened. Pour hour. into prebaked PIE CRUST and chill.

concentrate, 1 cup date pieces, vo cuparrowroot powder, 1 tsp. cinnamon substitute, 1 tsp. vanilla, tlztsp. salt. Mix enough of this blended mixture with the sliced apples until it is all coated. Spoon into unbaked PIE CRUST until it is mounded high. Cover with second PIE CRUST and bake in a 350o F. oven for I

bowl and add 2 Tbsp. each:
vegetable oil and water. Mix together with a fork and press into 8 X 8 casserole dish andbake at 350' F. for 10-15 minutes, until lightly browned.

PBTITE PECAN PIES Heat in a saucepan: 2 cups soft date pieces, 1 cup chopped
pecans and drizzle honey over to stick together. Make little PIE CRUSTS in muffin tins and fill them with above mixture. Bake at 300" F. for 15-20 minutes. Fills 12 tins.

COOKIE CORNER
PEANUT BUTTER COOKIES cup Sucanat,@ t/, cup natural peanut butter (smooth or crunchy), 1/2 cup honey, 1 tsp. vanilla, t/t tsp. salt and 1 7a cups whole wheat pastry flour. Mix this together, form small balls of
dough, place on cookie sheet and flatten with fork to a thickness of about Vzinch. Bake in a375" F. oven on the middle rack for 12 to [5 minutes. Do not let them get brown. Remove from pans while warm.

In mixing bowl mix:

1/2

BANANA NUT COOKIES Mash 2laryeripe bananas with Tt cup vegetable oil, then combine with the following
ingredients: Va cup soy flour, 1 cup wheat, 2 cups regular rolled oats, 1 cupchoppeddates, Vzcup finely chopped nuts, 1 tsp. vanilla, V, tsp. salt and 4 Tbsp. honey. Mix well. Place the dough by spoonfuls on an oiled or nonstick cookie sheet. Bake 3545 minutes at 3J5" F. Cool
and serve.

FRTIIT CIIEWS

I cup of each through a grinder: dried figs, dried
Put
apricots, pitted dates, nut meats and Vz cup nnsweetened shredded coconut. Add % tsp.

salt and mix. Shape into walnut-size balls and roll in Vz cup chopped nuts. Chill.
VARIATION: Use dried pears, raisins or prunes.
SESAME SEED SAMPLERS In a small saucepan put: 1 cup each: chopped dates and honey. Heat up, stirring constantly, until very hot. Mixin 3 cupsofsesame seeds (hulled white). Remove from heat and spoon mounds onto an oiled or nonstick cookie sheet. Bake in a 350" F. oven for
10 minutes.

GRANOLA COOKIES
mixing bowl, mix equal parts (or applesauce) and honey. Add enough GRANOLA until it is the consistency of cookie dough. Spoon onto an oiled or nonstick
In
a

of natural peanut butter

cookie sheet and bake in a 300" F. oven for 10_20 minutes
or until lightly browned.

OATMEAL COOKIES In a large mixing bowl, mix:
2 cups regular

rolled oats,

2 cups

HALVA CANDY In a mixing bowl, mix: I cup tahini, 1 cup soy milk powder, finely chopped nuts, %
Vzcup honey and

"up

whole wheat
vegetable
3/a

flour, % cup

l

tsp. vanilla.

Sucanat@, V2cup finely chopped walnuts or pecans and V2 cup

oil. In a blender,

Form semi-firm cookies. You may need to add additional soy milk powder. Can be served
immediately.

blend: cup water, Y2 cup soy milk powd er, Va cupmolasses, 2 tsp. vanilla and%tsp. salt. Add blender mixture to rolled oats mixture, add 1 cup raisins and

mix all together. Drop from
teaspoon onto ungreased cookie

in 325" oven for approximately 20 minutes until just lightly
sheet and flatten, bake browned.

-27 -

"Carob versus Chocolate"
What is carob? If you asked at a natural food sfore, they might tell you that it is a chocolate substitute. Your next question would probably be, "Well, what is wrong with chocolate?',
Chocolate comes from a seed-the cocoa bean. It contains caffeine and another lesser-known substance equally undesirable to your health-theobromine. The major chemical in chocolate, theobromine has been linked to central nervous system stimulation, sleeplessness, general or localized itching, depression, and anxiety. Chocolate is naturally bitter and must be sweetened with a lot of sugar to make it palatable. Also, oils must be combined in its processing to eliminate the grainy consistency which is unpleasant to the taste. The carob tree (Ceratonia siliqua), grown extensively in the Middle East, produces a long pod which, ground into powder, tastes much like chocolate. Many people cannot tell the difference. Carob, unlike chocolate, is naturally sweet. It is three times richer in calcium than chocolate, but has one third less calories and seventeen times less fat. Carob is a rich source of pectin, the substance which makes jams and jellies 'Jell." Recent research indicates that it may be helpful in lowering your cholesterol level. The pectin in the carob is also useful for arresting simple diarrhea. Use a five percent concentration-that is, about a tablespoon carob powder to a cup of water or nondairy "milk." Carob is refered to in the Bible. It is the food that helped sustain John the Baptist during his wilderness sojourn. Even today it is often called "St. John's Bread." Carob can be used in any recipe that calls for cocoa or chocolate. The amount used depends upon the amount of "chocolaty" taste preferred.

of

What is the nutritional value of carob?

-

Almost 87o proteinjust like other legumes (beans).
Contains a great deal of natural sugar: abolt 46Vo. Contains some B vitamins. Contains the minerals: calcium, magnesium, and potassium. Contains the trace minerals: iron, manganese, chromium, copper and nickel.

A Comparison between

I

C.q.nOB

and

n

CHOCOLATE

CALCIUM

L

CALORIES

l_l

n

n
_.t__l
FAT

Sweet chocolate

= 528 calories and 35 grams of fat per 3.5 ounces. Carob = 180 calories and 4 grams of fat per 3.5 ounces.

-28 -

I

CAROB CUISINE
CAROB CTIIFFON PIE CAROB BROWMES
In a mixing bowl comb ine r/2cup honey, 3/acrsp chopped walnuts, % cup carob powder, lV2 tsp. coffee substitute (those made from roasted grains), I tsp. salt, 1 tsp. vanilla,zft cup water and stir until smooth. Add flour and mix well. Press into 8 X 8 baking pan. Bake at 375" F. for 30 minutes. Cool. Ice with CAROB FROSTING. Cut into 2" squares.

flakes, 3/acupwater. In ablender blend until creamy (1 minute): I cup raw cashews, 1 cup water. Add and blend: lV2cups"milkr" Vz curp honey, 2 tsp. vanilla, Vz tsp. salt, Vzcup carob powder,

in small saucepan for 5 minutes: 3 Tbsp. agar agar
Soak

% tsp.coffee substitute

(those

made from roasted grains), % cup

ttmilktt powder. Bring agar agar flakes to a rolling boil, stirring constantly. Add to blender and blend quickly. Pour in baked PIE CRUST and set in refrigerator for
about 2 hours.

CAROB PUDDING

CAROB PEANUT BUTTER BALLS ctpplain or crunchy natural peanut butter and l-2 Tbsp. water. Then add 2 Tbsp. honey, %cup carob powder,t/2 cup chopped walnuts, tA cup raisins, ffid V2cup unsweetened shredded coconut. If you find the batter too stiff add a little more water and mix well. Take approximately 1 Tbsp. each and
Combine
3/a

In a blender blend: Y2 cup raw cashews, 1 tsp. vanilla, and rh tsp. salt in 1 cup water. Put in
saucepan. Then blend 15 dates

CAROB FROSTING
In ablenderblend: 4 Tbsp. carob powder, 3/a cup boiling water and Vz cup dates in a blender. Transfer to a bowl. Stir 7s tsp. salt, Vz cup smooth natural peanut butter, 1y'2 tsp. vanilla.

with 1 cup water (adding 1 at a time) and 3 Tbsp. arrowroot powder. Mix all ingredients and bring to a boil to thicken. Remove from heat and add: 3 Tbsp. carob powder with little
water. Can also be used as a pie filling. CAROB FUDGE

Use as icing
BROWNIES.

for

Delicious rolled in chopped

roll into a bite-sized ball.
unsweetened shredded coconut. Chill and
serve.

CAROB

walnuts or

Mix

Vz

cup carob powder and

Vz cup water. Boil, stir for 5 minutes until smooth paste is formed. Add and mix well: 1 cup natural peanut butter, tlz cup

CAROB SAUCE
In a blender blend: 2 cups water, t/2 cup carob powder, Vt cup

CAROB CHIP SQUARES

In a large

pure maple syrup or V2 cup

chopped dates, 2 Tbsp. arrowroot powder, I tsp.

saucepan, over low head, melt: Vzcup honey, 1 cup carob chips and 1 cup natural peanut butter. Watch carefully so it doesn't burn. Take off stove,

unsweetened shredded coconut, 1 cup chopped

vanilla. Cook over medium heat

until thickened, stirring

pour 4-5 cups popped rice
cereal into mixture quickly. Put in a square pan,'press down. Cut in squares. Chill and serve.

walnuts, 1 tsp. vanilla and 1 cup date butter (dates blended in hot water). Press into square pan. Refrigerate. Cut into squares to serve. Decorate with walnut
halves on top.

constantly.

*29

-

FROZEN FANTASTICS
STRAWBERRY SHAKE In a blender put: 2 cups of bite-size pieces of frozen bananas and barely cover with pineapple juice. Turn blender on and add partiallythawed frozen strawberries one at a time until
ORANGE JUICE SHERBET In a blender blend: 1 cup "milk," l-12 oz. can frozen orange juice concentrate, I tsp. lemon juice, 1-10.5 oz. pkg. soft Mori-Nu tofa, 2 Tbsp. honey (to taste), %cup vegetable oil and a pinch of salt. Freeze.

it will not blend anymore

BANANA ICE CREAM Peel very ripe bananas and cut into 2 inch lengths. Freeze in plastic bags. Set up champion juicer and run the frozen banana chunks through to make ice cream consistency. Serve
immediately.

(use a rubber spatula to scrape down the sides as is blending). Serve

it

immediately.

BLUEBERRY ICE
In a small mixing bowlput2 cups frozen blueberries. Pour I cup sweet soy milk over blueberries
Repeat several times. Eat spoon.

BANANA SPLIT
In aoblong glass dish, cutbanana in half and place on outside edge. Place three scoops of banana ice

and let sit 30 seconds. Stir. with a

cream and top with CAROB SAUCE
STRAWBERRY SAUCE,
TIIICKENED PINEAPPLE
AND

SMOOTHIE In a blender blend: 2 frozen bananas (cut up in chunks), with pineapple juice or apple juice to

RESPECTIVELY. Then add crushed nuts, carob chips,
unsweetened shredded coconut respectively. Serve immediately.

cover. Add frozen fruit
(raspberries, strawberries, soft ice cream. TOPPINGS:
crushed pineapple, sunflower seeds, granola, date pieces,

POPSICLBS

peaches, etc.) to the blender until the mixture is the consistency of

Use small paper cups and popsicle sticks for this quick
summer treat.

unsweetened shredded
MAPLE PECAN ICE CREAM
To 1 recipe of SWEET CREAM add 1 cup of "milk" and I tsp. maple flavoring while blending. After blending, add % cup coarsely chopped pecans and put into container to freeze.

JUICES: orange juice, grape juice, pineapple juice or apple juice.

coconut, chopped nuts, raisins and peanuts. Try adding peanut or almond butter to alter flavor
kids will love.

MIXTURES: See CAROB
PUDDING, STRAWBERRY PARFAIT, MAPLE PECAN
ICE CREAM.

ICE CREAM PIE CRUST and fill with CAROB CREAM PUDDING, oTMAPLE PECAN ICE CREAM and freeze until firm, but not frozen.

Use precooked GRANOLA

-30-

MISCELLAT{EOUS
CHICKEN.STYLE; SEASO*NING J

Mix the following ingredients together and store in a tightly sealed jar 2 Tbsp. celery salt,
parsley flakes, Z Tbsp.
andVqcup salt.

KETCHUP In a blender blend: l-15 oz.

SOUR CREAM
can

tomato sauce,

I-6 oz.

can

2 Tbsp. onion powder, 2 Tbsp.

turmeric, thtsp. garlic powder, r/atsp. marjoram,Vo cup savory

tomato paste, Vzcup Sucanat,@ 1/2 cup lemon juice, 1 Tbsp. onion powder, 1 tsp. each: paprika, salt, sweet basil, Vztsp. each: cumin, oregano, garlic powder. Pour into storage
container and refrigerate.

Va cup raw cashews to a fine meal. Next add

In a blender blend

% cup water and blend until
smooth. Then add 2-10.5 oz. pkgs. firm Mori-Nu tofu, 1 tsp. salt and lV2tsp.lemon juice and continue blending until perfectly

smooth. Pour into storage
container and refrigerate.

..MAYONNAISE''

SALSA
In a saucepan mix:4 cups canned tomatoes (or chopped fresh), 2 chopped onions, 2 chopped green peppers, l-4 oz can green chilies, 1 Tbsp. onion powder, t/ztsp. each: garlic powder and lemon juice and t/a cup water mixed with 2 Tbsp. arrowroot powder. Cook this over medium heat until thickened slightly and flavors are blended. Add a dash of cilantro for a truly Mexican
taste.

juice, 2-I0.5 oz. pkg. firm Mori-Nu tofu, 1%fasp. onion

In a blender blend: t/2 cup vegetable oil, % cup lemon

blender running on high,

powder, 2 tsp. salt, Va rounded tsp. garlic powder. Keep the

TARTAR SAUCE In a mixing bowl, mix: 1 cup "MAYONNAISE,', 2 Tbsp. chopped black olives, 2 Tbsp. pickle relish (the kind made with lemon juice) or chopped celery

and 1 tsp. Bragg Liquid
Aminos.

scraping down the sides until it turns stiff and won't blend any longer. Refrigerate.
I

i

..CHEESE''
In a blender blend: 2 cups water, zft cup nutritional yeast flakes, tft cup each: unbleached white flour and vegetable oil, Va cup

canned sweet red peppers, 2 Tbsp. each: arrowroot powder and Iemon juice, 2 tsp.
salt, 1 tsp. onion powder, V+tsp.

garlic powder. Pour into
saucepan and cook over medium high heat until thickened, stirring

heat until thickened. Pour into water, % cup raw cashews, storage container and refrigerate. 2 Tbsp. arrowroot powder, 2 Tbsp. vegetable oil, 1 Tbsp. Bragg Liquid Aminos, 1 Tbsp. I urr,r,nr MARCARTNB In a blender blend: 1 cup hot nutritional yeast flakes, 2 tsp. onion powder,V2tsp.salt,
7a

COUNTRY STYLB GRAVY In a blender blend: 2 cups hot

and I tsp. salt. Pour into

MUSTARD In a blender blend: 1 cup each: water and lemon juice, Vz cup unbleached white flour, % cup vegetable oil, 1 Tbsp. turmeric

saucepan and cook over medium

almost constantly. Pour into
storage container and refrigerate.

garlic powder. Pour into

tsp.
a

% cup unsweetened shredded
coconut, % cup water and
1/atsp.

cooked millet,

saucepan and cook over medium

If you would like "cheese" sauce consistency, omit arrowroot
powder.

high heat, stirring constantly, until thickened. For breakfast gravy, add 1/z cup imitation
bacon bits while thickening.

salt. Blend until smooth. Add additional water for desired consistency. Refrigerate.

- 31-

TERRIFIC TIPS
TRIPS:
For eating in the car or motel room, pack granola, dry "milk" powder, dried fruit (figs, prunes, apricots, bananas, apples, raisins), cookies (sesame seed samplers, fruit chews, granola cookies) and a cooler for fresh fruit (apples, grapes, bananas, pears), corn chips, rice cakes and popcorn, nut butters and fruit jams. Find a restaurant that features a salad bar and baked potatoes.

.

PARTIES for young folks:
pizza them like "happy faces" with sliced black olives for eyes, Vzonion slice for smile and curved green pepper pieces for eyebrows and cashew for nose. Add popcorn and a dessert from the FROZEN FANTASTIC section. Mashed Potatoes Volcano-Mound high with gravy dripping down among sprigs of parsley for "trees." In addition, serve sweet beans and some fresh veggies and a dessert from COOKIE CORNER.

Mffins-make

LUNCH BOXES:
Thermos-any soup (suPER SOUP) or bean dish (BEAN BONANZA) Sandwich-Peanut Butter favorites (be creative); Pita Pockets with veggies and "mayonnaise." Finger Veggies---carrot match sticks, cucumber coins, celery carts, radish roses and pepper pieces. Fresh Fruit-apples, pears, nectarines, plums and bananas. (Oranges are messier than most.)

PICNICS:
Salad-potato salad, 3 bean salad, coleslaw, or corn-on-the-cob'
B
i
I

eans-chili,

sweet beans.

Bread ltem-crackers, rice cakes, popcorn or corn chips. D e s s e rt-brownies, snowballs, cookies.

BEING INVITED OUT:
Ask your hostess if it would be possible to bring a dessert, entree or salad. Or settle for spaghetti and salad bar-a universal favoiite. Always *uk" rur" he/she knows you want to get together, but that you have to watch the dietary part of your health'

-32-

Recommended Reading
LorineTadej
ABSOLUTELY VEGETARIAN

. $ 8.95

GARLIC-NATURE'S PERFECT
PRESCRIPTION

A complete guide to maintaining a strict vegetarian lifestyle. A way to reach your ideal weight and maintain it, as long as you live.

C.GaryHullquist,MD..

EriannHullquist

INCREDIBLE EDIBLES

What's for dinner? If you're asked this and don't have an answer, this book is for you. A four week planner with great tasting (and I mean great tasting)
vegetarian recipes!

.. $ 7.95

Garlic, the Lily of Legend, has today become the focus of modern medical research. Recognized for thousands of years for its amazingcurative powers, this bulb is today not only known for its potent bouquet but is drawing the attention of the scientific world as a potential antibigtic, anticancer, antioxidant, anti-aging, anti-inflammatory...the list goes on and on.

... $ 9.95

CARING KITCHENS RECIPES

GloriaLawson

This cookbook specializes in recipes for better
health that feature: whole grains, vegetarian, dairy free and nourishing desserts.

.....

$12.95

DON'T DRINK YOUR MILK Frank Oski, MD . $7.95 The frightening new medical facts about the world's most overrated nutrient. CAUTION: Milk can be harmful to your health! WHO KILLED CANDIDA

COUNTRY LIFE NATURAL FOODS SOMETHING BETTER CKBK. . $14.95 This cookbook was originally designed to be used as a reference book in community vegetarian cooking schools given across the country. Persons interested in better education in general health principles, and wholesome vegetarian recipes will find this cookbook a treasure to read, use and share. Completely revised and updated.

VickiGlassburn..

...

$17.95

Although diet is an important part of getting well,
even the best food and supplements are undermined

if

you continue to unknowingly support yeast growth! Vicki will show you how making simple life-style choices can actually STOP THE YEAST SUPPORT CYCLE that other Candida programs
do not address.

LeonaR.Alderson....

HEALTHY FOOD CHOICES

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$14.95

Some special features include: guidelines for menu

planning, breakfast suggestions, ideas for brown bag lunches, and much more!

QUICK-N-EASY NATURAL RECIPES Lorrie Knutsen $ 2.95 Every recipe has five or fewer ingredients and most take only minutes to prepare. Now you can enjoy simple, natural recipes without the drudgery!

RAW FOOD TREATMENT OF CANCER Kristine Nolfi, MD. . $ 3.95
This book tells of the importance of raw vegetables in the diet of healing and general good health. Dr. Nolfi was a physician in Denmark for over 50 years.

LucyFuller....

WHOLE FOODS FOR WHOLE PEOPLE

.... $10.95 This book is not just a cookbook, but a manual to teach people how they can live a longer, healthier lifestyle by using the natural resources which surround us.

To order any of the above titles see your local bookstore or contact:

RR

1,

TEACH Services,Inc. Box 182, Brushton, New york 12916 USA
or call:

1(800) 367-1844 in US/Canada or (518) 3SB-2L25

-J5-

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