Food

Food – Hawaiian Treasure

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Incorporating macadamia nuts into a heart healthy diet can reduce cardiovascular disease risks according to Penn State researchers.

“We looked at macadamia nuts because they are not currently included in the health claim for tree nuts, while other tree nuts are recommended as part of a healthy diet,” says Dr. Amy E. Griel, recent Ph.D. recipient in nutritional sciences. “Macadamia nuts have higher levels of monounsaturated fats, like those found in olive oil, compared with other tree nuts.”

The researchers used a controlled feeding study to compare a heart-healthy diet with 1.5 ounces – a small handful of macadamia nuts – to a standard American diet. The participants had slightly elevated cholesterol levels, normal blood pressure and were not taking lipid lowering drugs. Researchers randomly assigned participants to either the macadamia nut diet or the standard American diet, providing all meals for the participants for five weeks. The participants then switched diets and continued eating only food provided by the researchers for another five weeks.

The Healthy Heart diet with macadamia nuts did reduce total cholesterol, low-density lipoprotein cholesterol and triglyceride levels compared with the standard American diet. “We observed a reduction in LDL similar to that seen with other tree nuts like walnuts and almonds,” says Griel.

Individual calorie levels were used for each participant so that they did not gain or lose weight during the study. Both diets were matched for total fat, containing 33 percent calories from total fat. …

The macadamia nut diet included macadamia nuts as a snack, mixed into meals, as a salad topping and in cookies and muffins. …

www.sciencedaily.com/releases/2007/04/070430125512.htm

 

Raw Macadamia Cheesecake

Ingredients

2 cups macadamia nuts, soaked 4 hours

1½ cups cashews, soaked 4 hours

½ cup pitted medjool dates

¼ cup dried, shredded coconut

6 Tbsp. coconut oil, melted

¼ cup lime juice

¼ cup raw agave nectar, maple syrup or sweetener of choice

dash salt

1 vanilla bean or 2 tsp. vanilla extract

3 cups mixed berries, e. g., blueberries, raspberries, blackberries

Process

  • Place macadamia nuts in large bowl; cover with cold water. Place cashews in separate bowl; cover with cold water. After 4 hours rinse and drain soaked nuts; set aside.
  • Pulse macadamia nuts and dates in food processor to a sticky crumb-like consistency. Sprinkle coconut on bottom of 8-inch pie pan. Press nut/date mixture onto coconut to make crust.
  • Place cashews, coconut oil, lime juice, agave nectar, salt and 6 Tbsp. water in bowl of food processor. Scrape seeds from vanilla bean into food processor bowl and puree until fluffy smooth. Pour mixture onto crust; freeze 2 hours, or until firm. Remove from freezer. Slice and transfer to serving platter. Defrost in refrigerator 1 hour, or on countertop 30 minutes.
  • Top with berries and serve.

Food for Life – Black Bean Chimichangas, Enchilada Sauce, & Beef-Style Gluten Steaks

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Have you ever stepped totally out of your comfort zone and done something that you were asked to do, but did not feel qualified to do? Well, that is what happened to me this summer. When preparing for the Steps to Life Camp Meeting, the excellent cooks, Mindy Breckenridge and Jessica Gettle, of previous years could not come this year. I was asked to be the cook. Although I had helped in the kitchen the previous three years, I had never cooked for more than 25 people. So it was with much prayer and the promise of help from Mary Ann Roberts and Sammie Partridge that the adventure of cooking for upwards of 200 people was started. The Lord blessed in so many ways, and I saw once again that in our weakness, He is strong. The following recipes, adapted from Cooking Vegetarian for Normal People, by Mindy Breckenridge, were used at camp meeting.

Camp Meeting Recipes

Black Bean Chimichangas

2 cups black turtle beans

6 cups water

1 teaspoon salt

2 cups diced tomato puree

2–3 Tablespoons olive oil

1 cup chopped onion

1 cup chopped bell pepper

3 garlic cloves, minced

1/3 cup chopped cilantro

2 teaspoons chili powder substitute

1 teaspoon cumin

1 teaspoon fructose

3 cups enchilada sauce

1 cup sliced olives

1 cup chopped green onions

1–1/2 cups sour cream substitute

10–12 flour tortillas

Place beans and water in a pot and cook until beans are tender. Add salt and tomato puree and simmer until thick. Slightly mash with potato masher. Meanwhile, heat oil in a large skillet and sauté onion, peppers, and garlic until onions are tender. Stir in beans, cilantro, chili powder, cumin, and fructose. Form burritos using warmed flour tortillas. Top with enchilada sauce, sour cream substitute, olives, onions, and your favorite cheese sauce.

Enchilada Sauce

2 cups water

1 cup tomato sauce

1 Tablespoon chicken-like seasoning

1–2 Tablespoons chili powder substitute

1 teaspoon cumin

2 Tablespoons dried onion bits

2 Tablespoons cornstarch

Combine all ingredients except cornstarch. Bring to a boil. Mix cornstarch with a little water and whisk into boiling sauce. Continue cooking for about a minute.

Beef-Style Gluten Steaks

3 cups gluten flour (at least 85%)

1 cup whole-wheat flour

1 teaspoon salt

2-1/2 cups water

2/3 cup soy sauce

1/4 cup Kitchen Bouquet

Mix dry ingredients together. Stir liquid ingredients into dry ingredients. Kneed into a ball. Divide and shape into 2 logs and let rest while you prepare the broth.

Broth:

13 cups water

1/2 cup soy sauce

1-1/2 cups sliced mushrooms

1 cup sliced carrot

1 cup chopped onion

1 cup sliced celery

3 Tablespoons Kitchen Bouquet

1 Tablespoon salt

Combine in an 8-quart pot. Bring to a boil; simmer for 20 minutes. Place gluten in boiling broth and simmer 1 hour and 15 minutes. Allow to cool. Remove from broth and slice as desired. Place in a gallon jar and cover with broth. Store in refrigerator up to a week or freeze without broth in usable portions.

Recipe Note:

  1. Gluten can be ground in a food processor using the “S” blade to make burger.
  2. To make Swiss steaks, layer steaks with onion and bell pepper and top with tomato puree. Bake until vegetables are tender.

Recipe – Millet Casserole, Lentil Loaf, and Fruit Soup

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Camp Meeting Recipes

Millet Casserole

3 minced garlic cloves

4 Tablespoons olive oil

1-1/4 cups uncooked millet

1-1/2 cups chopped celery

2 cups chopped onions

2 quarts canned tomatoes

1-1/2 teaspoons basil

1 teaspoon salt

2 teaspoons onion powder

1/2 teaspoon oregano

2 teaspoons honey

1/2 cup cashew pieces

1/2 cup chopped black olives

1 cup tomato juice

Sauté garlic in olive oil. Lightly blend the tomatoes and add all of the remaining ingredients except the olives and tomato juice. Cook over medium to low heat for 20 minutes. Add olives and tomato juice and place in an oiled casserole pan. Cover tightly with aluminum foil. Bake at 350 degrees for 1 hour or until millet is soft and liquid absorbed.

Lentil Loaf

2 cups cooked lentils

1-1/2 cups bread crumbs

1/2 cup chopped walnuts

1/2 cup minced onion

1/4 cup minced celery

1/2 teaspoon sage

1 Tablespoon soy sauce

2 Tablespoons lemon juice

1/2 cup tomato puree

1/4 teaspoon salt

2–3 Tablespoons fructose or sweetener of choice

Mix together lentils, bread crumbs (gluten free crumbs if gluten intolerance), nuts, onion, celery, sage, and soy sauce. Pat into a well oiled loaf pan. Bake for 30 minutes at 350 degrees. Mix tomato puree, lemon juice, salt, and fructose. Spread over loaf and return to oven for 20–25 minutes. The entire ingredient list can be mixed together and just baked without the topping. Note: Leftovers make great sandwiches. (Cookbook by Mindy Breckenridge, Cooking Vegetarian for Normal People.)

Fruit Soup

2 32-oz. cans of pineapple juice

1/4 cup small tapioca pearls

Combine and bring to a boil, cooking until the tapioca is clear. Set aside to cool. Combine any fruit of your choice, other than melons. Fresh, frozen, canned or dried fruit may be used. If you add bananas, treat them with lemon juice or orange juice so they do not discolor, and add them just before serving. Other than the bananas, the fruit may be added to the cooled soup mixture and stored overnight or served immediately.

Food for Life – Celiac disease

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Of all the living organisms that God has created, none rank in the scale of value with him anywhere near to man. And if human beings would become intelligent in regard to their own bodies, and understand their relation to life and health, and regulate their habits of eating, of dressing, of working and resting, their lives would be prolonged in health and happiness.” The Health Reformer, June 1, 1873.

This is especially true of people who have a gluten intolerance or Celiac disease. “Better awareness of ‘non-classical’ disease and improved screening tests suggest that the prevalence of celiac disease is underestimated in most populations. It is surprisingly common (1 of 250 people in the United States are positive for celiac disease antibody), where overt disease in the United States is uncommon.” C. Robert Dahl, M.D., “Celiac Disease: The Great Mimic,” Presentation at the 23rd Annual CSA Conference, September 2000, Lifeline, Spring 2001.

Celiac disease may present in many varied ways and relate to the damage done to the lining of the intestine. Symptoms can include: recurring abdominal pain and bloating, chronic diarrhea, excessive rectal gas, weight loss, mouth sores, fatigue, iron deficiency anemia, swelling, fluid in the abdomen, behavior changes, mood disorders, growth retardation, or with few or no apparent symptoms at all. It has been noted that the longer the person is exposed to gluten, the greater the risk of other autoimmunity developing in other organ systems.

The treatment is related to diet, and involves a diet as close to an absolute gluten-free diet that can be achieved for life. Another important treatment is initial avoidance of dairy products and replacement of nutritional deficiencies that may result from a diseased intestine. Most people will see improvement within two weeks after removal of gluten from the diet. Others may take longer. Gluten is found in wheat, barley, rye, and, to a lesser extent, oats.

If you suffer from any of the symptoms mentioned and have just endured them, you might try putting yourself on a gluten free diet, and definitely consult your health care professional for diagnosis of your symptoms. This year at camp meeting a gluten free alternative was available at each meal. Following are some of the gluten free options that were provided. Please note that these recipes may be enjoyed by the entire family.

Recipe – Pea Salad

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Ingredients

2 cups peas

¼ cup celery, diced

¼ cup onion, chopped

1 cup tomatoes, chopped

½ tsp. salt (optional)

Mayo (Vegenaise/plant-based Mayo)

Process: Mix all vegetables together. Add your mayo, mix again. Enjoy!

Food – Green Peas

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In our garden this year we planted green peas. I was amazed how well they did along with the green beans. I just love to pop them out of their shells and eat them fresh. The following gives you a little health information about how good they are for your body.

“Peas are actually legumes that originated in western Asia. In Switzerland, traces of peas have been found near homesites, where they were probably being eaten during the Bronze Age, more than 5,000 years ago. Traveling from Greece to India, the pea arrived in China during the seventh century, where it was named bo tou, or ‘foreign legume.’ Peas were popular during the Middle Ages in Europe, being easy to grow, inexpensive, hearty, and a source of protein. …

“There are probably more than 1,000 varieties of garden peas, the most common of which are the smooth peas you usually find frozen in the supermarket. Some varieties, like the snow pea have edible pods. Peas are available fresh in the pod, dried (either whole or split), and frozen. …” The 150 Healthiest Foods on Earth, p. 86, Jonny Bowden, Ph.D., C.N.S.

 

Pea Salad

Ingredients

2 cups peas

¼ cup celery, diced

¼ cup onion, chopped

1 cup tomatoes, chopped

½ tsp. salt (optional)

Mayo (Vegenaise/plant-based Mayo)

 

Process: Mix all vegetables together. Add your mayo, mix again. Enjoy!

Recipe – Oat Patties

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4 cups water

1 cup chopped walnuts

1/2 cup Bragg Liquid Aminos

1/4 cup yeast flakes

1/3 cup oil

2 teaspoons Bakon Barbeque

2 teaspoons coriander seasoning (optional)

1 Tablespoon sweet basil

2 teaspoons sage

1 teaspoon garlic powder

1 teaspoon cumin

1 package onion soup mix

1/2 teaspoon thyme

4 cups rolled oats

Mix all ingredients except oats. Bring to a boil. Add oats, mix well, and remove from heat. When cool, form into patties. Bake 15 minutes on each side at 350 degrees F. Makes approximately 20 burgers.

Food for Life – The Mighty Oat

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The oats we eat today draw their history from the wild red oat that originated in Asia. Oats have been grown for 2,000 years in various areas of the world. Scottish settlers first introduced oats into North America in the early seventeenth century. Oats are currently the third most important grain crop in the United States. Although harvested in the fall, oats are available throughout the year.

Oats contain both soluble and insoluble fiber—8 grams in one cup of uncooked oatmeal. The soluble fiber (fiber which dissolves in water) consists mostly of beta-glucan, which has numerous and varied beneficial functions. Beta-glucan’s two main benefits are cholesterol reduction and immune system enhancement. When it comes to cholesterol, beta-glucan acts like a mop. It binds to cholesterol and moves it out of the body through the intestines.

Beta-glucan also activates the white blood cells known as macrophages and neutrophils. These are the natural killer cells and the “clean-up brigade” that recognize and destroy cancerous tumor cells, accelerate the repair of damaged tissue by removing cellular debris, and trigger additional components of the immune system.

Studies have shown that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetic patients, also called Maturity-Onset Diabetes because people develop this as adults, when given foods high in this type of oat fiber, experienced much lower rises in blood sugar compared to those given white rice or bread. So oats are beneficial in slowing the rise of sugar in the blood, which is helpful in the management of diabetes.

Cooked, whole grain oats are considered an excellent source of manganese, selenium, tryptophan, phosphorus, vitamin B1, dietary fiber, magnesium, and protein. Manganese helps strengthen tendons, ligaments, and other connective tissue. Selenium is essential for the repair of damaged DNA and the prevention of various cancers, particularly colon cancer. Tryptophan is one of the eight essential amino acids and is necessary to build protein molecules. Phosphorus has a wide range of functions in the body and is necessary in the structure of DNA and RNA; it is essential in the cell membrane; it is vital in the pH regulation of our bodies; it is essential for the storage and controlled release of energy; and it is critical in the absorption and uptake of glucose in the body. Vitamin B1 is necessary in carbohydrate metabolism and is vital in energy release and storage. Magnesium is essential for all living cells. It is essential in the transmission of nerve impulses, in our skeletal structure and in many metabolic reactions. They provide a source of tocotrienols, part of the vitamin E family. This may be helpful in preventing/treating artery disease, some forms of cancer, diabetes, and in fighting free radicals.

It is important to include oats in your diet. They are one of the few nutrient-rich foods that you can still easily find that have not been contaminated, overly processed, or denatured. The recipe this month was served at the 2006 Steps to Life Camp Meeting.

Recipe – Wakey Cake

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The following recipe is one of the favorite desserts from the 2006 Steps to Life Camp Meeting.

Wacky Cake

3 cups flour

1-1/2 cups sugar

1/3 cup carob powder

1 teaspoon salt

2 Tablespoons Featherweight Baking Powder

2 cups water

1/2 cup oil

2 teaspoons vanilla

2 Tablespoons lemon juice

2 to 3 cups chopped walnuts

Mix all dry ingredients together, except sugar. Mix liquids and sugar together. Combine wet and dry ingredients. Beat for 1 to 2 minutes with an electric mixer. Bake at 350 degrees for 20 minutes in a treated 9-inch x 13-inch pan. Continue baking until a toothpick inserted in the middle comes out clean.

Coconut Pecan Frosting

3/4 cup double strength soy milk or creamer

1/4 cup soy margarine

1 Tablespoon cornstarch

1 teaspoon vanilla

1/2 cup honey, Sucanat, or Turbinado sugar

1 cup chopped pecans

1 cup coconut

Combine milk, margarine, cornstarch, and sweetener in a saucepan and cook over medium heat, stirring constantly until thickened. Stir in remaining ingredients and spread on the top of the cake.

Note: Sweet desserts should be eaten only in small amounts and in moderation.

Food for Life – Cancer Can Be Prevented, Pt. I

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Avoiding known risk factors for cancer and adapting agents that help the body fight against cancer can prevent most forms of cancers. It has been estimated that 80 to 90 percent of cancer is due to environmental factors. Of these environmental factors, tobacco usage is the number one culprit. It is not just the person who smokes who has an increased risk of cancer, but those who experience second hand smoke and the offspring of smoking fathers. The incidence of cancer in the offspring increases with the number of cigarettes smoked by the father. It is believed that the smoking causes genetic changes in the sperm, thus affecting the offspring. Consumption of alcohol also increases the risk of cancer. A third lifestyle decision that affects cancer risks in women is the prolonged use of estrogen. It increases a woman’s risk of cancer both of the womb and of the breasts. Dietary issues also affect the risk of cancer. There are increases in several forms of cancer related to diets high in fat consumption, particularly saturated animal fats. Studies have shown a strong relationship between eating meat in general and cancer. Colon cancer, breast cancer, prostate cancer, and ovarian cancer have all been linked to increased intake of meat and animal products including milk, cheese, and eggs. Coffee and caffeine have also been linked to increases in certain types of cancer. It has been known for a long time that excessive sun exposure increases the risk of skin cancer. Other things that have been associated with increased risk of cancer include asbestos and wood dust exposure, grilling of foods over charcoal, and excess sugar in the diet.

As you can see, much can be done to avoid increasing the risk of cancer by removing known carcinogens from our lifestyle habits and our diets. Next month we will look at things we can actively include in our lifestyle and diet to provide some protection against cancer.