Food

Recipe – Braised Celery

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Celery

Because some people fail to appreciate the unique flavor of celery, its health benefits are often overlooked.

Celery is rich in antioxidants, which protect cells, blood vessels, and organs from oxidative damage. Celery reduces inflammation. Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds.

The high water content of celery—almost 95 percent—plus generous amounts of soluble and insoluble fiber support a healthy digestive tract and assists in keeping you regular. One cup of celery sticks contains five grams of dietary fiber.

Celery contains vitamins A, C, and K, plus minerals like potassium and folate. It is also low in sodium and low on the glycemic index, meaning it has a slow, steady effect on your blood sugar. With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods—not to mention the fact that these minerals are necessary for essential bodily functions.

Recipe – Braised Celery

Ingredients

2 Tbsp. olive oil

1 medium onion, chopped

2 Tbsp. flour

2 cups broth

1 head of celery stalk, cut into 2” pieces

Seasonings of your choice, such as onion powder and garlic powder

Process

  • Sauté the onion in about two tablespoons of olive oil. When done, add a couple of tablespoons of flour. When the flour has browned a bit, add the two cups of your favorite broth and seasonings.
  • Meanwhile, slice up enough celery to fill a casserole dish. You can use either an 8 x 8 or 9 x 13 inches. Since you’ll want to just cover the celery, you may need to adjust the amount of broth depending on the size dish you use.
  • Pour the broth over the celery. Cover the dish tightly with foil and bake at 350˚ for about 45 minutes.
  • Feel free to experiment with seasonings, adding vegan cheese on top before baking, or sprinkling with French-fried onions when done.

www.healthline.com/health/food-nutrition/health-benefits-of-celery

Recipe – Popcorn

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The ample dietary fiber and typically low calorie count of popcorn make it easy to understand why many people think of popcorn as a healthy food. And guess what? Properly prepared, it is!

“[Popcorn] … is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers, and other health problems. Federal dietary guidelines say half of all grains consumed should be whole grains, and popcorn packs more fiber per serving than whole-wheat bread.

“ ‘[Popcorn] is stable. It’s inexpensive. It’s fairly tasty. … Air-popped would be a good way to prepare popcorn because it gives you some control over the seasonings that you add afterward—how much salt, or how much oil …,’ ” said Maya Vadiveloo, an assistant professor in the department of nutrition and food sciences at the University of Rhode Island.

“In addition to fiber, popcorn also is a good source of polyphenols, which are antioxidants that have been linked to better blood circulation and digestive health, as well as a potentially lower risk of certain cancers.

“Another health benefit of popcorn is its high satiety. Because of popcorn’s high fiber content, its low calorie count, and its low energy density, popcorn is considered to be a food that can aid in weight loss. For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips.”

So… start popping!

Source: www.heart.org/en/news/2019/06/18/popcorn-as-a-snack-healthy-hit-or-dietary-horror-show

Process

Use an air popper and drizzle extra-virgin olive oil over the kernels as they fall into a deep bowl. When fully popped, sprinkle lightly with salt, nutritional yeast, garlic or onion powder, fresh rosemary, sage, thyme, McKay’s, or any seasoning of your choice.

Recipe – Edamame Basil Hummus

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Legumes

Legumes are plants with pods. They are a staple of many diets around the world including Asia, India, South and Central America, and the Middle East. Though legumes are a part of the American diet, they are not used as a primary source of protein as in other countries, except by vegetarians and vegans.

Legumes include:

Black beans

Kidney beans

Navy beans

Soybeans (Edamame)

Peas

Lentils

Lima beans

Did You Know? Peanuts are considered legumes.

Legumes are a healthy source of protein and are considered a complete protein (contains all essential amino acids). A half a cup has the same amount of protein as one ounce of meat. They are low in unsaturated fat and are cholesterol-free, high in fiber and vitamins and minerals, such as potassium, magnesium, iron, and zinc. They also will not cause increases in blood sugar as quickly as other carbohydrates.

Legumes, such as lentils or black beans, can be used as substitutes for ground beef in taco salads and soups or be made into a patty as a replacement for a hamburger patty in a burger. Hummus, made from legumes, can be used in the place of mayonnaise as a sandwich spread and bean purée in place of butter.

Combined with other plant foods legumes can help to make a balanced and healthy diet.

Recipe – Edamame Basil Hummus

Ingredients

2 cups frozen mukimame (shelled edamame), thawed

1/3 cup water

1/4 cup tahini

1 lemon, juiced

3 garlic cloves or 1 Tbsp. of minced garlic

1/4 cup fresh basil

1/4 tsp. salt or to taste

Process

  • Place all ingredients in a food processor and process until smooth, stopping to scrape down sides as needed. If too thick, add water, one tablespoon at a time.
  • Enjoy with fresh veggies, as a sandwich spread or over leafy greens.

Note: Can store in the refrigerator in an airtight container for up to two weeks.

Recipe – Vegetable Split-Pea Soup

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The Carrot

It’s Good for You.

The carrot is a root vegetable first grown in Afghanistan around 900 AD. While it is known best for its orange color, it also comes in other hues, including purple, yellow, red, and white. Early carrots were purple or yellow, but the orange carrot was developed in Central Europe around the 15th or 16th century.

The carrot is a popular and versatile veggie. Its taste can vary slightly depending on the color, size, and where it’s grown. Sugar contained in carrots can give them a slightly sweet flavor, but they also can taste earthy or bitter.

One serving of carrots is a half cup and has:

  • 25 calories
  • 6 grams of carbohydrates
  • 2 grams of fiber
  • 3 grams of sugar
  • 5 grams of protein

Carrots are a great source of vitamins A, C, and K, as well as potassium, calcium, iron and fiber.

The carrot offers many health benefits. It is rich in beta-carotene which keeps our eyes healthy, protecting them from the sun and reducing the risk of cataracts and other eye problems. The yellow carrot contains lutein and has been found to help prevent macular degeneration.

Antioxidants have been proven to reduce the risk of developing cancer and the carrot contains two antioxidants: carotenoid and anthocyanin. Carotenoid gives the carrot its orange and yellow colors, while anthocyanin is responsible for its red and purple coloring.

These same antioxidants are also good for the heart and the potassium found in the carrot helps keep blood pressure in check. The fiber in a carrot helps maintain a healthy weight and also lowers the chance of heart disease.

WebMD by Angela Nelson (Medically Reviewed by Hansa D. Bhargava, MD on September 10, 2020)

Recipe – Vegetable Split-Pea Soup

Ingredients

2 quarts water

2 cups dried green split peas

1 stalk celery, coarsely chopped

1 large carrot, chopped

1 small onion, chopped

¼ tsp. ground thyme

1 whole bay leaf

Salt to taste

1 package golden George Washington Broth or 1 tsp. McKay’s Chicken-Style Seasoning

Process

  1. Rinse peas thoroughly in fine strainer under cold water, picking out debris and any blemished peas. Prepare vegetable as directed.
  2. In large pan, combine all the above prepared ingredients and bring to a boil for 20 minutes. Cover and let simmer for an additional 30 minutes. Remove bay leaf before serving.

Recipe – Frontier Cookies

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Oats

A Versatile Grain

Oats are the grain or seed of a cereal grass. They are a general body builder, good for muscles, glands, teeth, hair, and nails, and contain vitamins B1, E and A. The whole grain is often rolled to make rolled oats or cut into thin pieces to make quick oats. These are excellent for making granolas, savory loaves and patties, various bread products and desserts.

While in South Africa, I found a very nice cookie recipe which is healthy and follows the counsel we have in Testimonies, Vol. 2, 352, “Grains and fruits prepared free from grease, and in as natural a condition as possible, should be the food for the tables of all who claim to be preparing for translation to heaven.”

Recipe – Frontier Cookies

Ingredients

1+ cups of water

1 cup of sunflower seeds

1 cup of raisins

1 cup of fine coconut

2 Tbsp. of honey

Juice of one lemon

2 cups of quick oats

Process

Place all ingredients, except the quick oats, into a blender and blend until smooth. Add a little more water if needed. Pour the liquid ingredients into a bowl and add the oats. Mix well. Use a heaping tablespoon of dough and flatten slightly with a fork. Bake at 350 degrees for about 30 minutes or until golden brown. Baking time can vary according to the size of the cookies. Makes approximately three dozen cookies.

This is a good basic recipe to garnish. Add carob chips or place a dried cherry in the center top of each cookie.

Recipe – Roasted Blueberry and Coconut Smoothie Bowls

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Smoothies

Smoothies are a type of cold drink made from a liquid such as milk, fruit juice or water, crushed ice or ice cubes, or frozen fruit and a variety of fresh fruits and vegetables that typically reflect each individual’s taste. I like bananas, pineapple, peaches and strawberries. Popular vegetables include kale, spinach, carrots, celery, and beets, to name a few.

Smoothies are easily adapted to a vegetarian or vegan diet by substituting soy, coconut, or almond milk for cow’s milk. Fruit juices without added sugars can be chosen since the fruits themselves have their own natural sweetness. Other flavors can be included by adding honey, carob powder, and maple syrup, and additional fiber by adding wheat bran or flax seed powder.

Smoothies are blended in an electric blender until the fruit and ice are liquified. I prefer to use at least some frozen fruit so I don’t have to use ice.

Recipe – Roasted Blueberry and Coconut Smoothie Bowls 

Ingredients

1 pint blueberries

2 Tbsp. honey

1/4 tsp. sea salt

1 cup plain soy or almond yogurt (can use vanilla or strawberry)

1 large banana

1/4 cup coconut cream

1 cup ice

Toppings:

Coconut flakes, miniature bananas, alfalfa sprouts, carob chips, crushed graham crackers, or granola.

Process

  • Heat your oven to 400° and place the blueberries on a cookie sheet (one with a rim so the berries don’t roll off) and drizzle the honey on top. Sprinkle with the salt.
  • Roast the blueberries for about 10 minutes.
  • Remove the berries from the oven and strain off as much juice as you’d like. If you keep all of the juice, it will give your smoothie a thinner consistency.
  • Place the berries, yogurt, banana, coconut cream, and ice in a blender and blend on high until smooth.
  • Pour the smoothie into a bowl and cover with desired toppings.

Recipe – Avocado Toast

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Avocado

Avocados are a bright green fruit with dark, leathery skin. They are also known as an alligator pear or butter fruit and are considered a large berry containing a single, large seed (pit).

Mexico is the largest producer of avocados, but 95% of the avocados supplied to the United States are grown in Southern California. These little wonder fruits are packed full of vitamins C, E, K, B6, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta carotene and omega-3 fatty acids.

Research suggests that eating avocados can help lower blood pressure and bad cholesterol levels, and enhance weight loss. They also have been proven to reduce the risk of cancer and the fiber contained in the fruit is a natural detox for your digestive tract. Avocado oil actually fights off certain bacterial infections.

If you enjoy planting seeds, try growing an avocado tree following these easy steps. After removing the seed from the avocado, wash it well and wrap it in a wet paper towel. Place the wrapped seed in an air-tight baggie. Blow the baggie up with your breath, seal it tight and place it in a window sill that gets full sunlight. Be sure the air-tight baggie stays blown up with moisture in it.

Once the seed has sprouted, plant it in a good-sized pot filled with potting soil. Keep it inside during the cold months where it can get sunlight and put it outside in the summer. It may take three years or more before you see your first avocado, but it will continue to grow.

The Lord has provided so many good foods that maintain our health. The avocado is just one example. See how many fruits and vegetables you can list using the alphabet. Here, I’ll get you started: avocado, banana …

Source: Medical News Today, Megan Ware, RDN, July 28, 2021, webmd.com, Wikipedia

Recipe – Avocado Toast

Ingredients

1 ripe avocado, peeled and chopped

1 small tomato, chopped

1 small onion, chopped

1 tsp. minced garlic

1 tsp. lime juice

salt to taste

Process

Mix together and spread on your favorite toast.

Recipe – Vegan Potato Soup

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Potatoes

What do you think of when you hear the word potato? Some people immediately think “best food ever!” For me, it brings back memories of the root cellar where my grandma stored potatoes and other vegetables.

What fun it was to go into the root cellar with my grandma. Embracing the coolness as we opened the creaky old door. The earthy smell of dirt as we entered. Always watching out for that sneaky snake hanging out in there. The potatoes and vegetables were placed in the cellar after harvest and kept very well for long periods of time. The potatoes used in Bible times were probably stored in a similar way.

Potatoes come in all shapes and colors. There are many different types including Russet, also known as Idaho, Yukon Gold, White Katahdins, Red Bliss, and sweet potatoes … just to name a few.

Potatoes are vegetables which are high in fiber and a great source of vitamin C, vitamin B6, folate, potassium, magnesium and calcium.

There are many healthy, creative ways to cook potatoes including baked, steamed, boiled, air baked, grilled, twice baked, roasted, stir fried, and baked French fries. They are also good in soups, stews, and casseroles.

But be careful what you put on top of your potatoes. Many toppings are high in fat and calories. Fresh salsa and cashew cheese are healthy alternatives.

Potatoes can be used as a natural remedy for burns and rashes. Simply cut a raw potato and apply it to the irritated area. Welders use sliced potatoes to soothe their eyes from welding burns.

Remember the old saying, “An apple a day keeps the doctor away.” The same could be said of the potato!

Recipe – Vegan Potato Soup

Ingredients

6 medium potatoes, peeled and diced

3 carrots, peeled and diced

½ tsp. each: thyme, marjoram, rosemary

3 cups of water

Vegetable boullion cube

Place the above ingredients in a large pan.

Blend the following in a blender:

½ small zucchini squash

½ small yellow summer squash

1 small onion

4 cloves of garlic

1 cup of water

1 Tbsp. of olive oil

Process

Add blended mixture to pan of potatoes and cook until potatoes and carrots are tender. Reduce temperature and add a 13.5 ounce can of coconut milk or cream. Add salt to taste.

Recipe – Apple and Pomegranate Jellies

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Pomegranate

The pomegranate, categorized as a berry, is a shrub that produces a red, round fruit about 2-5 inches in diameter. The skin is thick and inedible with hundreds of edible seeds within. Each seed is surrounded by a red, juicy and sweet seed covering known as an aril. The seeds and arils are eaten either raw or processed into pomegranate juice.

Pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties. Pomegranates pack two unique substances that are responsible for most of their health benefits.

Punicalagins

Punicalagins are extremely potent antioxidants found in pomegranate juice and the peel. They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red grape juice and green tea.

Test-tube studies have shown that punicalagins can reduce inflammatory activity in the digestive tract, as well as in colon cancer cells, diabetes, and breast cancer. Pomegranate extract may inhibit the reproduction of breast cancer cells—even killing some of them.

Punicic Acid

Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils. It’s a type of conjugated linoleic acid with potent biological effects which may help protect against several steps in the heart disease process. Several human studies have shown it improves cholesterol profile and protects LDL cholesterol from oxidative damage. One research analysis concluded that regular intake of pomegranate juice reduces high blood pressure levels in as little as two weeks, a major factor for heart disease.

If you wish to reap the many health benefits pomegranates have to offer, eat the arils directly or drink the juice.

www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#TOC_TITLE_HDR_2

Recipe – Apple and Pomegranate Jellies

Ingredients

1 cup apple juice

1 cup pomegranate juice

1½ Tbsp. agar flakes

3-4 Tbsp. pomegranate seeds

Process

  • Pour the fruit juices in a saucepan; heat gently until quite warm, but not boiling.
  • Sprinkle the agar over the surface of the liquid; continue to heat without stirring, while the agar dissolves.
  • When the liquid starts to just bubble, stir in the agar, then simmer, stirring occasionally for a few minutes until all the agar flakes have thoroughly dissolved. Strain the hot jelly into four small serving glasses or dishes. Allow to cool slightly before transferring to the fridge until cold and set. Before serving, sprinkle a tablespoon or so of pomegranate seeds onto the top of each jelly.

Recipe – Hummus Tahini

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Chickpeas

Chickpeas are a type of legume, the most widely consumed legume in the world. Also known as garbanzo beans (called such in the Spanish-speaking countries), the most common type has a round shape and a beige color, but other varieties are black, green, or red.

They can be used in salads and stews, cooked and ground into paste to make a dish called hummus. Roasted and properly seasoned, chickpeas can be a crunchy addition to any meal.  The green plant can be eaten as a vegetable. Dried chickpeas need a long, slow cooking time and are ready when they are soft. Soaking chickpeas overnight first can significantly reduce the cooking time.

Research has shown that there is a direct connection between consumption of legumes and lower LDL cholesterol, lower incidences of certain cancers and improved health in diabetics, menopause relief, and weight loss. The fiber content also keeps the digestive tract healthy, and promotes regularity. Chickpeas reduce the appetite by helping you feel full longer after eating. Choline contained in chickpeas helps brain and nervous system function. It plays a role in mood, muscle control, learning, and memory, as well as the body’s metabolism.

Chickpeas are a great source of protein, iron, and other nutrients for those following a vegan or vegetarian diet.

Sources: Medical New Today and cals.arizona.edu

Recipe – Hummus Tahini

Ingredients

2 cups cooked garbanzo beans

½ cup lemon juice

½ cup Sesame Tahini

3 cloves of garlic or ½ tsp. garlic powder

½ to 1 cup liquid from garbanzo beans

Salt to taste

Process

Blend all ingredients well in a blender, adding liquid until desired consistency and smoothness is achieved. Best if blended to consistency of a thick paste, and not runny.