Food

Recipe – Garden Gazpacho

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½ cup corn (cooked)

½ cup cucumber (diced)

1 yellow or red tomato (seeded, chopped)

2 cups low-sodium VI Vegetable Juice

1 cup zucchini (raw, chopped)

2 teaspoons lime juice

½ cup diced carrots (cooked ‘til crunchy tender)

2 Tablespoons fresh basil or parsley

½ cup peas (cooked)

1/8 teaspoon cayenne pepper

Mix all ingredients in a medium bowl; stir until combined. Chill 1-2 hours or overnight before serving. Serve cold. Yield: Four one-cup servings. Per serving: calories: 95; Fat: 0 grams; saturated fat: 0 grams; sodium: 37 milligrams; carbohydrates: 20 grams; dietary fiber: 4 grams; protein: 4 grams.

Food – Shaving Salt from Your Diet

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“Food should be prepared in as simple a manner as possible, free from condiments and spices, and even from an undue amount of salt.” Counsels on Diet and Foods, 340.

We consume sodium every single day, and that’s a good thing! Our bodies need sodium to help maintain water and mineral balances and blood volume. But too much of a good thing (sodium in this case) can have negative effects on our health. The amount of salt we ingest has a direct effect on our blood pressure. Salt makes our body retain water, which increases the volume of our blood, which increases the pressure in our veins and arteries. High sodium intake also contributes to osteoporosis, kidney disease, asthma, and is even closely related to some cancers.

Sodium is a mineral that occurs naturally in foods that you eat every day. Salt and sodium are not the same things—but salt is made from sodium (and chloride). While most of us get enough sodium each day to meet our body’s needs, the average person consumes way too much! You might be surprised to learn that Americans consume three to four teaspoons of salt per day. That is twenty times more than is actually needed! Experts recommend that adults consume less than 2,300 milligrams of sodium daily—that’s about one teaspoon of salt.

It’s not just the salt we shake on our food that’s the problem. Most comes from fast and processed foods. It’s hidden in products we might not even suspect such as peanut butter, canned vegetables, crackers, chips, breads, bakery products, soy sauce, many beverages, and even toothpaste.

Here are ways you can cut back on sodium:

  • Use fresh fruit and vegetables instead of packaged or processed foods.
  • Replace the salt shaker with fresh herbs and spices for seasoning your foods.
  • Don’t add salt to boiling water when cooking pasta, vegetables, or rice.
  • Drain and rinse canned foods before serving or adding to recipes. Buy canned goods with “No salt added” on the label.
  • Select brown rice instead of flavored rice or any that comes with a packet of powdered seasoning.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute—and get too much sodium.

Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust. After a few weeks of cutting back on salt, you probably won’t miss it, and some foods may even taste too salty. Start by using no more than 1/4 teaspoon of salt daily—at the table and in cooking. Then throw away the salt shaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.

Recipe – Indian-Spiced Cauliflower and Chickpeas

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4 cups cauliflowerets

1 onion, chopped

1 carrot, diced

15 oz. can chickpeas (garbanzo beans), drained and rinsed

2 garlic cloves, minced

2 tsp. vegetable oil

2 tsp. gingerroot, minced fresh

1 ½ tsp. curry powder

½ tsp. salt

1/8 tsp. cumin

15 oz. can diced tomatoes, undrained

1 cup frozen or fresh green peas

Place cauliflower in a saucepan; cover with water. Bring to a boil; cook for 5 minutes. Drain and set aside. In a large skillet, sauté onion, carrot and garlic in oil until tender. Stir in the ginger, curry, salt and cloves. Add the beans, tomatoes, peas and cauliflower. Cook and stir for 5 minutes or until heated through. Remove from the heat. Serve over rice.

Food – The Seasoned Art of Seasoning

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“The words and works of the Lord harmonize. His words are gracious and His works bountiful. ‘He causeth grass to grow for the cattle, and herb for the service of man’ [Psalm 104:14].
How liberal are the provisions He has made for us.”
“Ellen G. White Comments,” Seventh-day Adventist Commentary, vol. 3, 1152.

Herbs and spices are aromatic vegetable products used to season and flavor foods, with herbs having more subtle flavors than spices. Herbs are usually derived from the leaves of aromatic plants of the Temperate Zone, whereas spices come from the root, bark, stem, leaf, bud, seed or fruit of aromatic plants that grow in the tropics. Skillfully and judiciously used, herbs and spices provide the family chef with a keyboard of happy notes that make humdrum cooking sing with flavor. …

The key to good seasoning is blended flavor, with the flavor accents mutually compatible, following one another in proper order, and having the right emphasis or intensity. Flavor harmonies are not always easy to achieve, but they can be most rewarding. The first and last flavor impressions are the most important, and a pleasing aftertaste is the ultimate goal of all good seasoning. The speed with which a specific flavor note appears depends on the nature of the seasoning, on the quantity of seasoning used, and on the sensitivity of the person who does the tasting. … Natural flavors are often blends of two or more simple flavors. Naturally occurring flavors may either be intensified or subdued—according to the desired effect. To strike happy notes on the flavor keyboard:

Use restraint. Dried herbs are stronger than fresh herbs, and a smaller amount is needed to achieve the same effect. One-fourth teaspoon of a dried herb is usually sufficient in four servings. Crush leafy herbs. Use untried spices and herbs cautiously, striving for a subtle, not-too-pronounced flavor. …

Add seasoning to cold foods well in advance of serving, to give the flavors time to blend. Hot foods require less time for flavor penetration. When possible, season hot foods during the final hour of cooking. Remember, also, that flavors are perishable.

Use spices or herbs in only one or two dishes at a meal. Some herbs and spices are entirely harmless in their effect on the body; others, when used occasionally and sparingly, have no significant objectionable effects; still others are decidedly injurious even in small quantities. Strong spices harm the delicate membranes of the digestive organs and impair their normal operation.

Dining Delightfully; Tested Recipes From Adventist Hospital Chefs, General Conference of Seventh-day Adventists and Hospital Association Medical Department, Review and Herald Publishing Association, Washington, D.C., 1968, 9.

Recipe – Eggplant Stew

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2 pounds eggplant, cubed

1 – 14 oz. can garbanzos

3 6-oz. onions, chopped

2 – 14 1/2 oz. cans diced tomatoes

1 Tbps olive oil

In a 9×13 inch pan, mix eggplant, onions, and oil. Bake in a 450 degree oven until eggplant is very soft when pressed, about 45 minutes. Drain and rinse garbanzos; drain tomatoes reserving juice; add water to juice to make 1 1/3 cups. Add mixture to eggplant. Continue to bake until vegetables are hot, about 20 minutes. Add salt to taste.

Food – Life-saving Produce

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Care should be taken to have all food in as good condition as possible. In the end, good food is the cheapest. Vegetables that are stale or of poor quality are likely to be unpalatable and unwholesome. So, with fruits. Ripe and fresh, they are as wholesome as they are delicious; but green, partly decayed, or overripe fruit should never be eaten raw. When cooked, unripe fruit is less objectionable. So far as possible, however, we should use fruit in its natural state. The more we accustom ourselves to use it fresh from the tree, the greater will be our enjoyment of fruit, and the more benefit we shall receive from its use.” Life and Health, July 1, 1905.

Unless you’ve purposely ignored reading anything about nutrition for the past 30 years, you know that message number one is that eating lots of fresh produce—including both fruits and vegetables—can substantially lower your risk of diabetes, heart disease, high blood pressure, stroke, and many other diseases. And if you have a chronic health issue like high blood pressure or diabetes, regular consumption of green, red, blue, orange, and purple produce can help you reverse the condition.

You are encouraged to eat as many fruits and vegetables as you want—provided they’re as close to their natural state as possible. That means fresh fruit and minimally cooked vegetables. It also means limiting canned produce (which is often packed minus the skin, an important source of fiber) and opting for either fresh or frozen to get the most fiber and nutrients.

The best way to approach produce is to eat as many different kinds as often as possible. Don’t think of that as a chore. Many people tend to reach for the same produce, shopping trip after shopping trip, and then complain that fruits and vegetables are boring or unsatisfying. Cut out the monomania. Diversify your shopping cart. It just might save your life!

Below are the top 20 pieces of produce that pack the most antioxidants. Antioxidants prevent and slow down oxidative damage to your body—a chemical reaction you want to avoid as much as possible. Why? When your body cells use oxygen, they produce free radicals that can cause damage to your internal organs. Antioxidants act as free-radical scavengers and snuff them out, preventing and repairing damage done by these evil-little free radicals. Health problems such as diabetes, heart disease, macular degeneration, and cancer are all linked to the oxidation process and free radicals.

Try a different piece of produce each week. You’ll never get bored and you’ll be getting a ton of nutrients that stabilize your blood sugar and fight off a host of long-term diseases. Here are the top 20, life-saving, fruit and vegetable picks:

Fruits Vegetables
1. Prunes 1. Kale
2. Raisins 2. Spnach
3. Berries 3. Brussels sprouts
4. Plums 4, Alfalfa sprouts
5. Apples 5. Broccoli
6. Oranges 6. Beets
7. Red grapes 7. Red bell peppers
8. Cherries 8. Onions
9. Kiwi fruit 9. Corn
10. Grapefruit 10. Eggplant

 

Recipe – Almond Brown Rice Stuffing

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1/2 cup slivered almonds

1/2 cup chopped celery

3 Tbpn margarine

1/2 tsp. chicken style seasoning

1 medium tart red apple, cored and diced

1/4 tsp. thyme

1/2 cup chopped onion

3 cups cooked brown rice

Cook almonds in margarine in large skillet over medium-high heat until golden brown. Add apple, onion, celery, chicken style seasoning, and thyme; continue to cook until vegetables are tender-crisp. Stir in rice; cook until thoroughly heated. Bake in tightly covered baking dish at 350 degrees, 25 to 30 minutes. Serves 6.

Food – Rice is Life

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Remember when rice choices in most stores were pretty slim—brown or white, short grain or long? Today, bags of Arborio and boxes of basmati are offered alongside these basics, and jasmine rice is no longer relegated to Chinese take-out.

A grain belonging to the grass family, rice is life for billions of people. It is related to other grass plants such as wheat, oats and barley that produce grain for food and are known as cereals. Throughout history rice has been one of man’s most important foods. As a cereal grain, it is deeply embedded in the cultural heritage of the societies for more than half of the world’s population, especially in East and South Asia, the Middle East, Latin America, and the West Indies. It is the most rapidly growing source of food in Africa, and is of significant importance to food security in an increasing number of low-income food-deficit countries.

Tolerant to desert, hot, humid, flooded, dry and cool conditions, rice will grow in saline, alkaline and acidic soils. It is the grain with the second-highest worldwide production, after maize (corn). About four-fifths of the world’s rice is produced by small-scale farmers and is consumed locally. Rice cultivation is the principal activity and source of income for about 100 million households in Asia and Africa.

Rice is the most important grain with regard to human nutrition and caloric intake, providing more than one-fifth of the calories consumed worldwide. A great source of complex carbohydrates, rice is healthful for what it does not contain. Rice has no fat, no cholesterol, and is gluten and sodium free. A good source of vitamins and minerals such as thiamine, niacin, iron, riboflavin, vitamin D, calcium, and fiber, rice also contains resistant starch, which is the starch that reaches the bowel undigested. This encourages the growth of beneficial bacteria, keeping the bowel healthy. It is also a fair source of protein, containing eight essential amino acids. Rice contains no additives or preservatives, making it an excellent inclusion in a healthy and balanced diet.

The increased selection of rice opens up a world of recipe possibilities. With the right rice, you don’t need a mile-long ingredients list to make dishes with international flair. Following is a quick guide to some of the choices you’ll find on boxes and bags of rice:

Arborio – This Italian short-grain rice is used for risotto because its high starch content makes it creamy and thick when cooked.

Basmati – Fragrant, fluffy, and light, this rice, grown in the Himalayan foothills, is standard in Indian recipes and pilafs.

Brown – Unlike white rice that is “polished” to remove the bran coating, nutty-flavored brown rice is a whole grain that’s high in fiber.

Jasmine – This long-grain Thai variety rice has a light, slightly floral flavor and aroma.

Sushi – This sweet, sticky short-grain rice is also great in desserts and risottos.

Beginning your meal with rice opens your plate up to better eating. That’s because rice attracts colorful vegetables, savory spices, and leaner protein entrees. Rice also leads to eating a wide variety of ethnic cuisines and, since everyone loves it, more family time at the dinner table.

RECIPE

Almond Brown Rice Stuffing

1/2 cup slivered almonds

1/2 cup chopped celery

3 Tbpn margarine

1/2 tsp. chicken style seasoning

1 medium tart red apple, cored and diced

1/4 tsp. thyme

1/2 cup chopped onion

3 cups cooked brown rice

Cook almonds in margarine in large skillet over medium-high heat until golden brown. Add apple, onion, celery, chicken style seasoning, and thyme; continue to cook until vegetables are tender-crisp. Stir in rice; cook until thoroughly heated. Bake in tightly covered baking dish at 350 degrees, 25 to 30 minutes. Serves 6.

Recipe – Roasted Root Vegetable Medley

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8 to 12 slender carrots, peeled and trimmed 1 or 2 large beets, peeled and cut into thick wedges
8 to 12 baby turnips, peeled 1 whole head garlic, separated into cloves, unpeeled
6 to 8 fingerling potatoes, scrubbed and cut lengthwise in halves 2 or 3 sprigs fresh rosemary, sage or thyme
1 or 2 large parsnips, peeled, trimmed, and cut diagonally into 1-inch thick slices Salt
1 or 2 medium onions, trimmed, peeled and halved, each half cut into quarters Extra-virgin olive oil
Preheat the oven to 400 degrees F. Put all the vegetables and the herb sprigs in a large baking dish. Season well with salt, drizzle generously with olive oil, and toss them with your hands to coat them evenly. Put the baking dish in the preheated oven and cook, stirring the vegetables occasionally, until they are tender and golden brown, about 45 minutes. If desired may substitute or add other root vegetables such as kohlrabi or celery root.  

Food – Back to your Roots

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“God has furnished man with abundant means for the gratification of an unperverted appetite. He has spread before him the products of the earth—a bountiful variety of food that is palatable to the taste and nutritious to the system. Of these our benevolent heavenly Father says we may freely eat. … They impart nourishment to the body and give a power of endurance and a vigor of intellect that are not produced by a stimulating diet.” Child Guidance, 380.

As fall’s harvest fades from memory and spring’s bounty is waiting for warmer temperatures, what better time than now to dig up delicious possibilities of root vegetables. Insulated from the elements and nurtured by the soil’s nutrients, these underground wonders develop better flavor when it’s chilly and damp out—the cool temperatures convert root vegetables’ starches to sugar and make them sweeter.

Carrots, turnips, and potatoes may be the mainstay of most root vegetable recipes, but there’s a lot to be gained by trying some of their knobby, nubbly cousins, found alongside them in grocery store cases and farmers’ market bins.

Beets – Raw or roasted, their earthy, sweet flavor far outshines the canned variety. Try them in: Salads

Burdock – These long, thin Asian favorites stay crisp after cooking for a texture that’s a lot like water chestnuts. Try them in: Salads and stir-fries

Celery Root – Once peeled, the large knob reveals a creamy white flesh that tastes like a milder, sweeter version of the stalks. Try them in: Grated slaws and salads, roasted vegetable medleys, soups, and mashed potatoes.

Daikon Radishes – These pale white Asian roots taste a lot like their little red cousin, though they can sometimes be spicier. Try them in: salads and stir-fries

Jerusalem Artichokes or Sunchokes – The sweet, artichoke flavor of these veggies from the sunflower family gives them their name. Try them in: Roasted vegetable medleys and stir-fries

Jicama – It looks like a large, round potato, but jicama’s crisp crunch tastes more like cucumber. Try them in: Salads and tacos, or cut into sticks for a snack

Parsnips – Their delicate taste, a cross between carrots and parsley, makes these veggies a cold-weather favorite. Try them in: Soups, roasted vegetable medleys, and mashed potatoes

Rutabagas – With a milder, sweeter flavor and a creamier texture than turnips, rutabagas are a gardener’s favorite because they’re so easy to grow. Try them in: Soups, roasted vegetable medleys, and mashed potatoes

Root vegetables provide an abundance of savory recipe options between seasons. Unearth the secrets to cooking with lesser-known roots and keep your meals exciting all year-round!

Adapted from Vegetarian Times, March 2009.