Food

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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Recipe – Confetti Couscous

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1 ½ cups water

1 tsp. salt

½ tsp. ground cumin

1 cup uncooked couscous

15 oz. can black beans, rinsed and drained

1 cup thawed frozen corn

½ cup diced red onion

½ cup diced yellow bell pepper (optional)

½ cup diced red bell pepper (optional)

¼ cup finely chopped fresh cilantro

1 small jalapeno pepper, seeded and diced

2 Tbsp. olive oil

3 to 4 Tbsp. fresh lime juice (2 limes)

In medium sauce pan, combine salt, cumin and 1 ½ cups water. Bring to a boil over high heat. Add couscous, stir and return to a boil. Reduce heat to low and simmer 2 minutes. Remove from heat and fluff with fork. Let stand 5 minutes. Fluff again. Add beans, corn, onion, bell peppers if using, cilantro and jalapeno. Stir in oil and enough lime juice to give salad a puckery edge. Serve warm or at room temperature.

Food – Couscous

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“Our Creator has furnished us, in vegetables, grain, and fruits, all the elements of nutrition necessary to health and strength.” The Signs of the Times, January 6, 1876.

Couscous is among the healthiest grain-based products.

A Berber dish of semolina traditionally served with a meat or vegetable stew spooned over it, the name is derived from Berber seksu, meaning well rolled, well formed, rounded. Today, it is still a staple in Morocco, Algeria, Tunisia and Western Libya. One of the first written references of couscous is from an anonymous thirteenth century Moroccan/Andalusian cookbook. To this day, couscous is known as the Moroccan national dish.

Originally made from millet, historians have different opinions as to when wheat began to replace the use of millet. The conversion seems to have occurred sometime in the twentieth century. The best and most famous couscous is made from hard wheat.

The key to preparing an authentic couscous is patience and care. There are two basic steps in preparing couscous before the cooking process: forming the couscous and humidifying and drying the couscous. The first of these steps, forming the couscous—that is, preparing couscous from “scratch”—is rarely done anymore. The original “from scratch” process involves rubbing and rolling together large grains of hard wheat semolina with finer grains of semolina sprayed with salted water to raise the humidity of the semolina so the two sizes affix to each other to form couscous, the large grain serving as a kind of nucleus for the smaller grains. Modern couscous factories do all of this by machine, including the needed drying process. When one buys couscous, in a box or in bulk, this first step has been done.

The second basic step is the only step with which you need to be concerned. The couscous is best if it is steamed and not submerged in liquid. However, the couscous that is sold in most Western supermarkets has been pre-steamed and dried, and the package directions usually instruct to add 1.5 measures of boiling water or stock and butter to each measure of couscous and to cover tightly for 5 minutes. The couscous swells and within a few minutes it is ready to fluff with a fork and serve. Properly cooked couscous is light and fluffy, not gummy or gritty. It should taste tender, not al dente and not mushy; the grains should be separate and taste moist, not wet and not dry.

Couscous may be prepared in a variety of ways with vegetables, fruit and spices. The Confetti Couscous salad is perfect for a summer dinner, served over a bed of radicchio or watercress. Garnish the salad with sliced avocados and cherry tomatoes or dice a half cup of each and toss right in.

Recipe – Sauteed Squash and Onions

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2 pounds butternut squash, peeled, seeds removed, and cut into 1-inch dice

1 Tbsp. olive oil, divided

1 Tbsp. Salt

1 small onion, chopped

3 cloves garlic, minced

Preheat oven to 350 F. Coat baking sheet with cooking spray. Place squash, 1 Tbsp. oil and salt in large bowl and toss. Heat remaining oil in skillet over medium heat. Add onion, and sauté 5 to 7 minutes. Add garlic, and cook 1 minute more. Add squash, and cook 5 minutes, or until just soft. Spread squash mixture on prepared baking sheet. Season with salt, and bake 5 minutes, stirring occasionally. Remove from pan immediately to prevent sticking and serve. For a quick side dish, double the recipe, freeze half, and then heat it up when you’re in a rush to get dinner on the table.

Food – Squash, Did you Know?

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Did you know that every part of the squash plant can be eaten, including the leaves and tender shoots?

In North America, squash is loosely grouped into summer squash or winter squash, depending on whether they are harvested as immature fruit (summer squash) or mature fruit (autumn squash or winter squash).

The term summer and winter for squash are only based on current usage, not on actuality. Summer types are on the market all winter; and winter types are on the markets in the late summer and fall, as well as winter. Thus, the terms summer and winter are deceptive and confusing. This terminology was never meant to confuse—it just dates back to a time when the seasons were more crucial to man’s survival than they are now. “Good keepers” became known as winter vegetables if they would “keep” until December.

Winter squash comes in shapes round and elongated, scalloped and pear-shaped with flesh that ranges from golden-yellow to brilliant orange. Most winter squashes are vine-type plants whose fruits are harvested when fully mature. They take longer to mature than summer squash (three months or more) and are best harvested once the cool weather of fall sets in. They can be stored for months in a cool basement, hence the name winter squash.

No two look exactly alike! The different varieties of winter squash may be substituted for each other in your many squash recipes. Winter squash are also packed with antioxidants and vitamins (and have no fats), and can be prepared sweet or savory. Be creative and try different types of squash!

Types of Squash

Acorn, Banana, Buttercup, Carnival, Delicata, Gold Nugget, Hubbard, Kabocha, Spaghetti and Turban Squash are available year round. Ambercup Squash is available June to November. Autumn Cup and Fairytale Pumpkin Squash are available September through December. Sweet Dumpling Squash is available throughout the fall. Other well-known types of squash include the pumpkin and zucchini.

Butternut squash, featured in this month’s recipe, is easily found in supermarkets. Beige colored and shaped like a vase or a bell, this is a more watery squash and tastes somewhat similar to sweet potatoes. It has a bulbous end and pale, creamy skin, with a choice, fine-textured, deep-orange flesh with a sweet, nutty flavor. Some people say it is like butterscotch. It weighs from 2 to 5 pounds. The more orange the color, the riper, drier, and sweeter the squash. It is available year-round; peak season lasts from early fall through winter.

Squash Equivalents

  • 1/3 to 1/2 pound raw unpeeled squash = 1 serving
  • 1 pound peeled squash = 1 cup cooked, mashed
  • 2-1/2 pounds whole squash = 2-3/4 to 3 cups pureed
  • 1 pound trimmed squash = 2 cups cooked pieces
  • 1 pound squash = 2 to 3 servings
  • 12 ounces frozen squash = 1-1/2 cups
  • 1 medium-size (15 to 20 pounds) pumpkin = 5 to 7 quarts of cooked pumpkin

Recipe – Glazed Strawberry-Rhubarb Pie

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1 ¼ cups sugar

1/8 tsp. salt

1/3 cup flour

1 pastry for 2-crust pie

2 cups fresh rhubarb, cut in 1 inch pieces

2 cups fresh strawberries

2 Tbsp. margarine

1 Tbsp. sugar

Combine 1 ¼ cups sugar, salt, and flour. Arrange half the strawberries and rhubarb in a pastry-lined 9 inch pie pan. Sprinkle with half the sugar mixture. Repeat with remaining fruit and sugar mixture. Dot with margarine. Install top crust and flute edges to make high-standing rim. Brush top of pie with cold water and sprinkle on 1 Tbsp. sugar. Cut steam vents in top crust. Bake in hot oven (425 F) 40-50 minutes or until rhubarb is tender and crust is browned.

Food – Rhubarb

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Rhubarb is a relative of buckwheat and has an earthy, sour flavor. Having originated in Western China, Tibet, Mongolia, Siberia and neighboring areas, the traditional role was medicinal—the dried root was a popular remedy for a wide range of illnesses. Its primary function was to induce vomiting, although rhubarb is also a mild astringent.

Beginning in the eighteenth century, rhubarb began to be consumed in foods. Botanically speaking, rhubarb is considered a vegetable, but is most often treated as a fruit. Just like fresh cranberries, rhubarb is almost unbearably tart on its own and needs the sweetness of sugar, honey, or fruit juice added to it to balance out the acidity. Commonly it is stewed with sugar or used in pies and desserts, but it can also be put into savory dishes, or pickled.

Never eat rhubarb leaves, cooked or raw. Eating the leaves can be poisonous because they contain oxalate. This toxin, plus another unknown toxin also found in the leaves, has been reported to cause poisoning when large quantities of raw or cooked leaves are ingested.

Rhubarb, now grown all over the world, is a perennial vegetable that grows as hardy as a weed. It is a very beautiful garden plant, with huge extravagant, lush green leaves and pink or red stalks. If you add rhubarb to your garden, it should be planted at the end of one side of the garden where it will not be disturbed since it may be productive for five years or more. A half-dozen plants will provide enough rhubarb for a family of four.

Harvesting of rhubarb generally begins in mid-June with a second harvest in August. The deeper the red, the more flavorful the stalks are likely to be. Medium-size stalks are generally more tender than large ones, which may be stringy. For storage, first trim and discard the leaves. The freshly harvested stalks can be kept in the refrigerator, unwashed and wrapped tightly in plastic, for up to three weeks.

Recipe – Tomato Pie

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1 (9-inch) deep-dish pie shell, baked

4 medium plum tomatoes

2 Tbsp. chopped fresh basil

1 cup chopped white onion

½ tsp. salt

½ cup Veganaise

1 cup Rice Shreds cheddar cheese

Preheat oven to 375 degrees F. Halve tomatoes, remove seeds, and cut each half into about 6 wedges in bottom of baked pie shell. Sprinkle with ½ cup onion, ¼ teaspoon salt, and 1 tablespoon basil. Stir Veganaise and cheese together in a small bowl, and then spread half of mixture over onion layer. Repeat layering with remaining tomatoes, topping with the remaining Veganaise mixture. Bake 30 to 40 minutes, until golden brown. If piecrust starts over-browning, cover edges with aluminum foil. Allow pie to cool 20 minutes before serving.