Food

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.

Recipe – Pineapple Squares

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2 cups canned crushed pineapple

1/2 cup plus 2 Tbsp sugar

2 Tbsp. cornstarch

1 Tbsp. fresh lemon juice

1/3 cup margarine

1 1/2 cups all purpose flour

1 tsp. baking powder (aluminum free)

1/2 tsp. salt

1/3 cup plain or vanilla soy milk

1 tsp. pure vanilla extract

1/2 cup flaked sweetened coconut

Preheat oven to 350 degrees. Grease a 9 inch square baking pan. In a saucepan, combine the pineapple, 2 tablespoons of the sugar, cornstarch, and lemon juice. Cook over medium heat stirring until slightly thickened, about 2 minutes. Set aside. In a large bowl, cream together the margarine and the remaining sugar until light and fluffy. Add the flour, baking powder, and salt. Stir in the soy milk and vanilla and mix until crumbly. Press about two-thirds of the dough mixture into the prepared baking pan. Mix the coconut into the remaining dough mixture and set aside. Spread the pineapple mixture evenly over the bottom crust in the baking pan. Sprinkle the remaining dough mixture on top of the filling and press gently. Bake until the top is golden brown. About 30 minutes. Cool before cutting. Store in an airtight container.

Food – Vegan Recipe Substitutes

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Bring your fruit upon the table. As for preserves, they are not best for us. Some simple pies that are not injurious may be used.” Sermons and Talks, vol. 1, 10. “It would be better not to tax the stomach with unhealthful desserts, and not to demand that the cook expend time and strength and ingenuity in preparing them. It would be much better to discard the sweet puddings, jams, and marmalade, which cause fermentation in the stomach. When these are banished from our tables, when we have sweeter stomachs, we shall have sweeter tempers, and be better enabled to live a Christian life.” The Signs of the Times, September 30, 1897.

Just as most people associate vegetarians with “no meat,” vegans extend the association to “and no eggs, dairy, or other animal products.” Everyone loves desserts, but having to ask or be asked the question, “Is it vegan?” can be a source of frustration. Learning to make your own baked goods is the best defense in the wide world of breads, cakes, and cookies, and other tasty treats where eggs and dairy have long held reign.

In traditional baking, most types of baked goods can easily be made vegan by replacing the dairy and eggs with plant-based ingredients. Some of the obvious substitutions are: soy milk or rice milk to replace dairy milk and non-hydrogenated vegan margarine or oil instead of butter.

There are also a number of ways to replace eggs in baking. Use any of these most common techniques to replace 1 egg in a baking recipe:

  • In a blender, grind 1 tablespoon flax seeds to a powder, add 2–1/2 tablespoons water, and blend until thick.
  • Combine 1–1/2 teaspoons Ener-G Egg Replacer with 2 tablespoons water.
  • Blend together 3 tablespoons applesauce, mashed banana, or soft tofu, and 1/2 teaspoon baking powder (aluminum free).

A recipe is like a road map because it helps you find your way to a destination; in this case, great-tasting food. After you familiarize yourself with a recipe, you can truly make it your own by personalizing it. Whether you take the direct route (following the recipe exactly) or try some side roads (by substituting ingredients or changing the recipe in some way to suit your taste) matters little, as long as the results are pleasing to you and your family.

You’ll enjoy cooking more if you can learn to be flexible, creative, and relaxed. The exception to this, of course, is in baking, which requires precise measurements to succeed. However, even in baking, you can modify certain ingredients, such as swapping out walnuts for pecans in a brownie recipe, or leaving them out entirely.

Recipe – Broccoli Arugula Soup and Arugula/Romaine Salad

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Recipe
Broccoli Arugula Soup
1 Tbsp. olive oil 2 1/2 cups water
1 clove garlic, chopped 3/4 cup arugula
1 small yellow onion, diced 1 tsp. salt, to your taste
1 head broccoli, cut in small florets
 

Sauté onions in oil over medium heat. Add garlic and sauté for another minute or so. Add broccoli and cook 3-4 minutes. Add water and salt and bring to boil. Cover and simmer until broccoli is tender, around 5 minutes. Pour into blender and add arugula. Blend until smooth or to consistency you would like.

 

Recipe
Arugula/Romaine Salad
2 cups young arugula leaves, rinsed and dried  1 Tbsp. fresh squeezed lemon juice
2 cups chopped Romaine lettuce A little salt to taste
1 cup cherry tomatoes, cut in half 1 avocado, peeled and sliced
2 Tbsp. oil
 

Place all ingredients except avocado into bowl. Cover, and shake or stir to mix. Serve with avocado slices.

 

Food – Arugula

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Arugula is from the cruciferous family. Within the cruciferous family, in terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), there is not another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fiber as the cruciferous vegetables. Arugula is also known as rocket or Italian cress.

“Arugula is rich in vitamin K: One cup contains almost half the recommended daily allowance. Vitamin K is essential for clotting and is a key player in developing strong bones. The Framingham Heart Study, for example, found that people who consumed approximately 250 mcg of vitamin K a day had a 35 percent lower risk of hip fractures compared to those who consumed just 50 mcg a day. True, you’d have to consume 10 cups of arugula to get that much, but still, a few cups in a salad is a good start (33 mg). And besides, that’s hopefully not your only source of vitamin K.

“The arugula plant, like many others in the cruciferous family, contains glucosinolates. When you chew the plant, the glucosinolates mix with an enzyme (myrosinase) that turns them into other compounds called isothiocyanates, which have documented anticancer properties. Isothiocyanates combat carcinogens by neutralizing them, reducing their poisonous effect, and stimulating the release of other substances that help combat them. Isothiocyanates also inhibit cell proliferation. Studies have shown that they help prevent lung and esophageal cancer and can lower the risk of other cancers, including gastrointestinal cancer.

“That’s an awful lot of good stuff to pack into a cup of food that contains only 5 calories.” The 150 Healthiest Foods on earth, Jonny Bowden, Ph.D., C.N.S., p. 20.

 

 

Recipe

Broccoli Arugula Soup
1 Tbsp. olive oil 2 1/2 cups water
1 clove garlic, chopped 3/4 cup arugula
1 small yellow onion, diced 1 tsp. salt, to your taste
1 head broccoli, cut in small florets
Sauté onions in oil over medium heat. Add garlic and sauté for another minute or so. Add broccoli and cook 3-4 minutes. Add water and salt and bring to boil. Cover and simmer until broccoli is tender, around 5 minutes. Pour into blender and add arugula. Blend until smooth or to consistency you would like.

 

Recipe

Arugula/Romaine Salad
2 cups young arugula leaves, rinsed and dried  1 Tbsp. fresh squeezed lemon juice
2 cups chopped Romaine lettuce A little salt to taste
1 cup cherry tomatoes, cut in half 1 avocado, peeled and sliced
2 Tbsp. oil
 

Place all ingredients except avocado into bowl. Cover, and shake or stir to mix. Serve with avocado slices.

 

Recipe – Triple Sprout Salad

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TRIPLE SPROUT SALAD  
1 cup crunchy bean sprouts, such as lentils, green    peas, and adzuki beans ¼ cup chopped cilantro
1 cup mung bean sprouts ¼ cup toasted sesame seeds
4 green onions, white and green parts chopped 1 cup alfalfa sprouts
½ cup sliced grape tomatoes 4 cups watercress
½ cup chopped orange bell peppers  
Toss together crunchy sprouts, mung bean sprouts, green onions, tomatoes, bell pepper, cilantro, and sesame seeds in large bowl. Add dressing of 2 Tbsp. lime juice, 2 tsp. sesame oil and 1 tspn white miso, and toss to coat. Separate alfalfa sprouts with your fingers, and stir into salad mixture. Serve on bed of watercress.