Food

Food – Veganized Desserts

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Like any other diet, a vegan diet can be complete and balanced or incomplete and unbalanced. Unfortunately, vegan eating is not a guarantee of good health. We still need to pay attention to our choices, watch our portion sizes, limit junk and processed foods, and ensure adequate intake of a few nutrients not easily available from vegan foods. How might desserts fit in a complete and balanced vegan diet?

It wasn’t so long ago that vegan desserts were viewed at best as an amusing oxymoron and at worst as some sort of gastronomic punishment. Perhaps you have not felt well after eating sweet, sugary desserts and even suffered from stomachaches or became moody and exhausted. It makes so much sense that food and your health would be related. Without dairy, eggs, and processed sugar in your diet, you can feel really good. By giving all the desserts you have loved a plant-based makeover, you can veganize desserts!

Perhaps you remember the dark days, when vegan sweets were dry and brown and tasteless. A few years ago, I would have recoiled at the thought of a vegan dessert—no butter, milk, or eggs? But sometime in the last few years, that began to change. The reasons include everything from a growing awareness of organic, healthy eating to the rising number of people diagnosed with food allergies every year (the Food Allergy and Anaphylaxis Network estimates that some 12 million Americans have food allergies) to advances in vegan baking techniques and aesthetics.

Now everyone with a real sweet tooth, including those who are lactose or gluten intolerant, reducing cholesterol, or simply prefer healthy, natural ingredients without sacrificing taste, truly can have their cake and eat it, too. One thing remains constant—if you want to sell someone on vegan dessert, it has to be delicious.

Not only do vegan desserts taste good and, yes, sometimes even better than their dairy-filled counterparts, but you probably won’t even know that what you’re eating is vegan unless someone tells you. You simply need to create the vegan desserts by translating conventional, non-vegan recipes and shun popular dairy-free substitutes like egg replacers in favor of ingredients like bananas and sweet potatoes (both of which replicate the thick moisture of eggs).

Baking Without Eggs

Applesauce: Add 1/4 cup in place of one egg. Holds things together and adds moisture. But to help things rise, might need to add more baking powder (about 1/2 teaspoon).

Banana: Use 1/2 banana, mashed, for one egg in sweet baked goods. Also add about 1/2 teaspoon extra baking soda.

Tofu: Use about 1/4 cup mashed silken tofu for one egg. Also add 1/4–1/2 teaspoon extra baking powder.

Prune Puree: Puree your own, purchase pureed prunes, or even use baby food prunes. Use 1/4 cup prunes plus 1/2 teaspoon extra baking powder for one egg.

Baking Powder: Add an extra 1/2 teaspoon baking powder and 2 Tablespoons extra liquid to replace one egg.

Flaxseed: Grind 3 Tablespoons flaxseed to a very fine powder. Add 1/2 cup water and blend until mixture becomes thick. Use to replace two or three eggs.

Powdered Egg Replacer: A boxed powder mix available in natural foods stores. Just blend with water to replace eggs in a recipe.

Recipe – Shepherdess Pie

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2 pounds potatoes

3 Tablespoons olive oil

Salt to taste

1 large onion, chopped

1 green bell pepper, chopped

2 carrots, coarsely grated

2 garlic cloves, chopped

3 Tablespoons margarine

4 ounces mushrooms, chopped

2 14-ounce cans aduki beans

2-1/2 cups vegetable stock

1 teaspoon vegetable yeast extract

2 bay leaves

1 teaspoon dried Italian herbs

dried bread crumbs or chopped nuts to sprinkle

Boil the potatoes in their skins until tender, then drain, reserving a little of the water to moisten them. Mash well, mixing in the olive oil and desired amount of salt until a smooth purée. Gently sauté the onion, pepper, carrots and garlic in the margarine for about 5 minutes, until they are soft. Stir in the mushrooms and drained beans and cook for another 2 minutes, then add the stock, yeast extract, bay leaves and Italian herbs. Simmer for 15 minutes. Remove the bay leaves and empty the vegetables into a shallow ovenproof dish. Spoon on potatoes in dollops and sprinkle with breadcrumbs or nuts. Broil until golden brown.

Food – Eat Your Vegetables

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In order to know what are the best foods, we must study God’s original plan for man’s diet. He who created man and who understands his needs appointed Adam his food. … Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator.” Child Guidance, 380. (Emphasis supplied.)

“Eat your vegetables” is an admonition most of us endured through childhood. No one needs to tell me that now! Vegetables are one of my favorite foods, because of their great taste, diversity, and healthful benefits.

Long overlooked and underrated, fruits and vegetables have attained new popularity. Gardeners, enjoying a bountiful harvest, look for new ways to use a surplus of zucchini, green beans, or tomatoes. Calorie and nutrition-conscious cooks, knowing that fresh produce is a rich natural source of fiber, vitamins, and minerals, plan menus including lots of vegetables.

Improved growing methods have extended the seasons of many vegetables, expanding market variety and availability. More than ever before, fresh and flavorful vegetables are widely available, rushed from farm to market to reach consumers in peak condition.

Fresh vegetables add color and variety to every culinary occasion, from the simplest family meal to the most lavish dinner party. Let the available produce and the season be your guide. Select and enjoy the finest produce your market offers, and follow the seasonal harvest for best values and top quality. Interest in vegetables has made uncommon varieties more widely available. When you find an unfamiliar vegetable, like spaghetti squash or fennel, add it to your shopping basket. And rediscover some long-forgotten vegetables, like turnips, rutabagas and parsnips. You’ll quickly understand their enduring appeal.

New and unfamiliar kinds of produce challenge innovative cooks to experiment with seasonings and preparation techniques. As you expand your vegetable repertoire, you’ll discover lively new combinations and introduce your family and friends to a wide variety of tempting and unusual vegetable dishes.

Recipe – Banana Recipes: Green Goddess & Banana-Honey Tofu Ice Cream

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Green Goddess

3 large ripe kiwifruit

2 ripe bananas

½ cup plain soft tofu, drained

1 ½ cups water, chilled

1 cup seedless green grapes

½ cup vanilla soy milk

3 Tbsp. honey

In blender, combine all ingredients and process until smooth. Pour mixture into glasses and serve.

Banana-Honey Tofu Ice Cream

½ lb. firm tofu, drained

1 cup plain soy milk

¼ cup honey

3 ripe bananas

1 ½ Tbsp. vanilla extract

Pinch of salt

In blender, puree all ingredients in 2 equal batches until very smooth. Pour mixture into ice cream maker and freeze according to manufacturer’s directions. Serve right away or transfer to airtight container and freeze up to 3 days.

Food – Bananas

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Inexpensive, easy to eat, and always available, bananas are such a common treat that cooks tend to overlook the sweet (and savory) possibilities the fruit has to offer. Bananas are not widely consumed in Western dishes outside of breakfast, snacks, or desserts, but in Thailand there is a dish that combines sticky rice, black beans, and bananas, and in the Philippines you can find banana ketchup. In Kenya, green bananas are used to make fries, and you can use green bananas like potatoes to make various starch dishes.

There are some strong health reasons to expand your banana repertoire. Bananas are a good source of potassium, magnesium, vitamin B6, and fiber. Bananas are also high in starches called prebiotics because they feed probiotics, the friendly bacteria that help keep your digestive system in balance. All these qualities add up to make this everyday fruit pretty exceptional after all.

Nutritional Profile

One medium banana contains: 105 calories, 27 g carbohydrates, 3 g fiber, 32 mg magnesium, 422 mg potassium, 0.4 mg vitamin B6.

Mellow Yellow, Rosy Red, and Max-Flavor Minis

Branch out from everyday yellow (Cavendish) bananas and reach for a bunch of these:

  • Burro Bananas—Squat and chunky, their mild flavor and starchy texture make them ideal for savory dishes.
  • Red Bananas—Faintly sweet, these maroon-skinned fruits have a fragrant, firm pinkish flesh.
  • Baby Bananas—Fans extol these petite treats’ concentrated “true” banana flavor.

Choose the Best of the Bunch

Bananas continue to ripen once picked, so look for vibrantly colored fruit—green or yellow, depending on how soon you plan to eat it. Avoid buying bananas that have a grayish or dull hue; this means they’ve been refrigerated in transport, which stops the ripening process. Black or brown speckles, or “sugar spots,” are a sign of ripeness, whereas larger, black bruises indicate the fruit has been damaged.

Tip: Never throw away overripe bananas again! Instead, peel and freeze them whole in plastic bags before they turn black. Frozen bananas work great in smoothies and baked goods.

Recipe – Kale Salad

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1 bunch kale, stalks removed and discarded, leaves thinly sliced

¼ cup extra-virgin olive oil, plus extra for drizzling

1 lemon, juiced

Kosher salt

2 tsp. honey

1 mango, diced small (about 1 cup)

1 Tbsp. toasted pumpkin seeds

In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing. In a small bowl, whisk remaining lemon juice with the honey. Stream in the ¼ cup of oil while whisking until a dressing forms, and you like how it tastes. Pour the dressing over the kale, and add the mango and pumpkin seeds. Toss and serve.

Food – Kale, the Best of Greens

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Rising immensely in popularity over the last year, kale has changed the diets of healthy eaters around the world. Low in calories, high in iron, and filled with powerful antioxidants, this vegetable has it all. And while kale’s vitamin A, vitamin C, and vitamin K help your body stay healthy, it also serves as a delicious addition to a variety of dishes.

The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. Although it can be found in markets throughout the year, it is in season from the middle of winter through the beginning of spring when it has a sweeter taste and is more widely available. It is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves.

Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards, and Brussels sprouts that have gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients. There are several varieties of kale; these include curly kale, ornamental kale, and dinosaur (or Lacinato or Tuscan) kale, all of which differ in taste, texture, and appearance. The scientific name for kale is Brassica oleracea.

Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities.

Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy. Its leaves may either be green, white, or purple and its stalks coalesce to form a loosely knit head. Ornamental kale has a more mellow flavor and tender texture.

Dinosaur kale is the common name for the kale variety known as Lacinato or Tuscan kale. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.

Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing, and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves.

To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for five days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage.

Food for Life – July 1996

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“To reach the people, wherever they are, and whatever their position or condition, and to help them in every way possible—this is true ministry. But such effort you may win hearts and open a door of access to perishing souls. “In all your work remember that you are bound up with Christ, a part of the great plan of redemption. The love of Christ, in a healing, life-giving current, is to flow through your life. As you seek to draw others within the circle of His love, let the purity of your language, the unselfishness of your service, the joyfulness of your demeanor, bear witness to the power of His grace. Give to the world so pure and righteous a representation of Him, that men shall behold Him in His beauty . . .

“In all our associations it should be remembered that in the experience of others there are chapters sealed from mortal sight. On the pages of memory are sad histories that are sacredly guarded from curious eyes. There stand registered long, hard battles with trying circumstances, perhaps troubles in the home life, that day by day weaken courage, confidence, and faith. Those who are fighting the battle of life at great odds may be strengthened and encouraged by little attentions that cost only a loving effort. To such the strong, helpful grasp of the hand by a true friend is worth more than gold or silver. Words of kindness are as welcome as the smile of angels.” Ministry of Healing, 156, 158.

“True temperance teaches us to dispense entirely with everything hurtful, and to use judiciously that which is healthful.” CG, 398.

“There is everywhere a work to be done for those who through intemperance have fallen. In the midst of churches, religious institutions, and professedly Christian homes, many of the youth are choosing the path to destruction. Through intemperate habits they bring upon themselves disease, and through greed to obtain money for sinful indulgence they fall into dishonest practices . . . self-indulgence is not only a moral sin, but a physical disease . . . In dealing with the victims of intemperance we must remember that we are not dealing with sane men, but with those who for the time being are under the power of a demon . . .

“Many have to battle against strong hereditary tendencies to evil. Unnatural cravings, sensual impulses, were their inheritance from birth. These must be carefully guarded against. Within and without, good and evil are striving for the mastery. Those who have never passed through such experiences cannot know the almost overmastering power of appetite or the fierceness of the conflict between habits of self-indulgence and the determination to be temperate in all things. Over and over again the battle must be fought . . .

“Those who put their trust in Christ are not to be enslaved by any hereditary or cultivated habit or tendency. Instead of being held in bondage to the lower nature, they are to rule every appetite and passion. God has not left us to battle with evil in our own finite strength. Whatever may be our inherited or cultivated tendencies to wrong, we can overcome through the power that He is ready to impart.” Ministry of Healing, 171–176.

July Recipe:

Cashew Pie Crust

1 1/2 C. Quick Oats (ground fine in a blender)

1 1/2 C. Raw Cashews (ground fine in a blender)

2 T. Date Sugar or Fruit Source

1/2 t. Sea Salt

4–5 T. Cashew or Soy Milk

Mix thoroughly in a dish to the right consistency, and then roll between waxed paper the size of of your pie plate. If this is to be pre-baked, place in oven at 350 degress for 10–15 minutes. This recipe makes two pie crusts.

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Food for Life – Heart Disease and Blood Pressure, part 2

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We are continuing from last month to list lifestyle changes that can help the heart and blood pressure. First we will list food sources which are high in magnesium: nuts, dried beans (especially soy beans and peas), and whole grains. Nuts have the additional advantage of being the best sources of trace minerals, with second place going to whole grains. Although there are rare exceptions, both nuts and whole grains should be part of your diet every day.

4. Last month we mentioned the advisability of a low-fat diet. The easiest way to decrease the quantity of the fat that you eat is to become aware of those foods which are mostly fat, and decrease your intake of these foods. These foods include butter, margarine, oils, shortening, and most types of cheese—anything that feels oily or greasy. The easiest way to increase the quality of the fat that you eat is to get your fat from natural vegetable sources. Vegetable fats in general do not have the harmful effects of animal fats (two exceptions are fat derived from cocoa or chocolate and coconut). Valuable vegetable sources of fat include all types of nuts but especially walnuts, sunflower seeds and flax seeds if you are seeking unsaturated fats; almonds if you are seeking calcium and vitamin E and sesame seeds if you are seeking a high source of calcium. Avocados and especially ripe olives (not “pickled”) in addition to providing a high quality of fat are soothing to the digestive and blood purifying organs.

5. As much as possible avoid chemicals—over-the-counter drugs and medications. Many of these have adverse effects on the heart and circulatory system.

6. Drink water—at least six to eight glasses per day. “If anything is needed to quench thirst, pure water, drank some little time before or after the meal, is all that nature requires. Never take tea, coffee, beer, wine, or any spirituous liquors. Water is the best liquid possible to cleanse the tissues.” Review and Herald, July 29, 1884.

7. At least four times per week you should obtain aerobic exercise . Walking is best. Of course, if you spend a lot of time with a shovel, or hoe, or other type of physical work activity which is continuous for at least 30 minutes you are getting moderate physical activity. Notice how important this is: “The chief if not the only reason why many become invalids is that the blood does not circulate freely, and the changes in the vital fluid, which are necessary to life and health, do not take place. They have not given their bodies exercise nor their lungs food, which is pure, fresh air; therefore it is impossible for the blood to be vitalized, and it pursues its course sluggishly through the system. The more we exercise , the better will be the circulation of the blood. More people die for want of exercise than through over fatigue; very many more rust out than wear out. Those who accustom themselves to proper exercise in the open air will generally have a good and vigorous circulation. We are more dependent upon the air we breathe than upon the food we eat. Men and women, young and old, who desire health, and who would enjoy active life, should remember that they cannot have these without a good circulation. Whatever their business and inclinations, they should make up their minds to exercise in the open air as much as they can. They should feel it a religious duty to overcome the conditions of health which have kept them confined indoors, deprived of exercise in the open air.” Testimonies, vol. 2, 525, 526.

April Recipe:

Tofu Cheese Cake

16 Oz. Tofu

1 Tbsp. Lemon Juice

1 Tbsp. Vanilla

20 Oz. Can Crushed Pineapple

1 Tbsp. Agar Powder

1 Large Banana

1 1/2 Cups Date Rolls or Pieces

Blend thoroughly in your blender and pour in cashew pie crust. Bake a 300 degrees until crust is lightly browned on the sides. May be served with a topping of any seasonal fruit or your choice of berries.

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Food for Life – Heart Disease and Blood Pressure, part 1

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This month’s subject is heart and blood pressure. Alternative medicine has always been in the minds of many as a perfect solution to “drugging,” and its “baleful effects.” Testimonies, vol. 5, 311; Selected Messages, vol. 2, 280. The ideal agent for lowering blood pressure would be one that causes no undesirable side effects, is affordable and is easily tolerated, and actually reduces risk for serious disease of the circulatory system. At the present time no drugs are known that meet all of these criteria. Some of the side-effects of drugs for controlling blood pressure are fatigue, daytime drowsiness, dry cough, constipation, loss of sexual desire, impotence, and light-headedness, a general feeling of malaise, and sometimes depression. Some recommended lifestyle changes that often result in a lowering of blood pressure are:

1. Reduce salt intake to between 2 and 3 grams per day (about 1 teaspoon). Be cautious when buying processed foods, read the labels before you buy. Beware of food additives, preservatives, tenderizers, and food enhancers, particularly monosodium glutamate (MSG). Common processed foods that contain a high amount of sodium include: salted nuts, chips, canned vegetables, powdered and canned soups, diet soft drinks (including tonic or sparkling water), soy sauce, pickled foods, and animal products (especially cheese and processed meats).

2. Adopt a high-fiber, low-fat diet. If possible eat at least five servings of fresh fruit and vegetables each day. Such a diet will increase your levels of vitamin C, magnesium, calcium and potassium. An increased intake of calcium-rich foods such as kale or other dark greens, white navy or other dried beans, raisins, figs, sesame seeds, and almonds are advisable for many. A high potassium intake is associated with a lowered blood pressure and reduced risk of stroke as well as cardiac arrythmia, especially if you are on diuretics. Fruits, vegetables, and most grains are good sources of potassium. The concentrated vegetarian sources of potassium include: bananas, carrots, potatoes, tomatoes, avocados, almonds, pecans, walnuts, peanuts, lima beans, peas, dates, greens such as cress and spinach, and whole wheat flour.

3. Many people with high blood pressure have been advised to take 200 to 400 milligrams of supplemental magnesium each day. In the future we will list common food sources high in magnesium and talk about fat and high blood pressure.

March Recipes:

Lo-Calorie Dressing (Italian)

Place in Blender:

2 cups Distilled Water

1 tsp. Sea Salt

1 1/2 cups Tomato Puree

1 Tbsp. Onion Powder

1-2 tsps. Garlic Powder

1/2 cup Lemon Juice

3 tbsps. Apple Concentrate

1 tsp. Ground Dill

3/4 tsp. Sweet Basil

3/4 tsp. Italian Seasoning

3/4 tsp. Salad Herbs

Whiz in blender on high speed until thoroughly blended.

Sun-Nut Burgers

Bring to a Boil:

1/3 cup Braggs Aminos (or substitute a beef style flavoring)

2 1/2 cups Water

Mix together:

1 Onion, Chopped

1 Clove Garlic, Minced

1/2 tsp. Italian Seasoning

1/2 cup Ground Raw Walnuts

1/2 cup Raw Sunflower Seeds

3 cups Quick Oats

Pour water and Braggs over dry mixture. Stir and let sit for about 15 minutes. Bake a 350 degrees for 20 minutes on each side.

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