Food

Food – Bok Choy

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Some foods have perhaps been unknown to you. Many such foods will only become familiar as your personal cooking expands beyond the familiar local foods. One such food is bok choy.

Cultivated in China since ancient times, bok choy is found in soups and stir-fries, appetizers and main dishes. Introduced to Europe in the 1800s, bok choy is now grown in the United States and several Canadian provinces and is readily available in supermarkets throughout North America. However, bok choy remains firmly associated with Chinese cooking.

Bok choy’s popularity comes from its light, sweet flavor, crisp texture and nutritional value. Not only is it high in Vitamin A, Vitamin C and calcium, but it is low in calories. Bok choy, or Brassica chinensis to use its scientific name, is classified as a cabbage, but it bears little resemblance to the round European cabbages found in western supermarkets. Its white stalks resemble celery without the stringiness, while the dark green, crinkly leaves of the most common variety is similar to Romaine lettuce.

When purchasing bok choy, look for a plant with firm stalks that is free of brown spots. Wrapped in paper towels and stored in the vegetable crisper section of the refrigerator, bok choy should keep for up to a week. When the time comes to start cooking, you’ll find that bok choy is extremely adaptable. Boiling, steaming, and stir-frying are all possibilities. With full-sized bok choy you’ll want to separate the leaves from the stalks, as the thick stalks have a longer cooking time. Rinse both well and drain, then shred or cut across the leaves, and cut the stalks into small slices along the diagonal or as called for in the recipe. When stir-frying, a good basic method is to stir-fry the bok choy for a minute, sprinkle with a little salt, then add a small amount of water (about 3 tablespoons per pound of bok choy) cover, and simmer for 2 minutes. Adjust the seasonings if desired, adding a little sugar during cooking, or stirring in sesame oil at the end. Whichever cooking method you choose, be sure not to overcook the bok choy—the stalks should be tender and the leaves just wilted.

Recipe – Carob Chip Bars

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4 cups quick cook oats

1 teaspoon vanilla extract

1/3 cup oil

1 cup vegan carob chips

¾ cup pure maple syrup

½ cup chopped walnuts

Preheat oven to 350 Degrees F. Spread oats onto a baking sheet and bake for 15 minutes, stirring occasionally. Meanwhile, mix together remaining ingredients. Add warm oats and stir well. Spread oat mixture into a greased 9 x 13 inch baking dish, pressing down hard to compact it. Bake for 25-30 minutes, or until golden brown. Cool completely, then cut into bars.

Food – Carob

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If you are a chocolate lover, you know it’s hard to find a replacement with the same flavor and mouth-feel, right? Enter carob. Unlike chocolate, carob is naturally sweet, low in fat, high in fiber, has calcium and most importantly, no caffeine. Carob comes from the pod of a tree that grows along the Mediterranean Sea. The pod contains a sweet, edible pulp. Once dried and roasted, the pulp is ground into a powder called carob flour (but more commonly referred to as carob powder). It’s similar to cocoa powder in color and can be substituted one-for-one in recipes, but carob is unique with its own special flavor and texture. It’s sweet, mild and packed with pectin, a soluble fiber. Traditionally, it was used to soothe an upset stomach. You can try carob in cookies, candies and beverages. It’s very simple to substitute in your favorite recipes.

Here are some substitution ideas to get you started:

  • Replace cocoa powder with carob powder one-for-one in your recipes.
  • Substitute carob chips for chocolate chips in cookies, bars, cakes, muffins and candies.
  • Carob is higher in sugars and lower in fat than unsweetened cocoa. Be sure to reduce the sugar and increase the fat in your recipe.
  • For each ½ cup of carob used, reduce sugar by 2 to 3 tablespoons and increase butter or oil by the same.
  • Baking fat free? No problem! Omit the oil or butter and use a little extra applesauce, mashed pears, mashed bananas or other fruit puree.
  • Carob can burn! Set your oven 25°F lower when baking with it exclusively.
  • Got a recipe calling for baking chocolate? For each square, use 3 tablespoons of carob powder plus one to two tablespoons of non-dairy milk.
  • Add a tablespoon of carob powder to bread dough to make a nice, rich dark color.
  • Store carob flour in an air-tight container in a cool, dry pantry; if it lumps up, just sift before using.

And now for some fun ideas:

  • Make a carob smoothie with non-dairy milk or fruit juice, frozen fruit, nut butter and carob powder.
  • Make carob pancakes: Substitute 1/4 cup carob flour for 1/4 cup regular flour in your recipe. Omit the sugar and add an extra tablespoon of oil or melted butter. Top with strawberries, walnuts and a little pure maple syrup.
  • Top fresh berries or other fruit with a combination of nuts and carob chips.
  • Melt carob chips and spoon over fruit or frozen desserts. Try with mango sorbet.
  • Throw a handful of carob chips into muffins for a nice treat.
  • Heat a cup of non-dairy milk. Add a small handful of carob chips, stir until melted and drink up.
  • Make trail mix with carob chips, dried fruit, whole grain cereal and chopped nuts.

Food for Life – Vegetarianism

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This quotation caught my eye the other day: “Until God changes what a person is, don’t try to change what he does!” Until we have a heart change, we cannot expect to change a lifestyle of wrong eating habits. Once we determine to follow the Lord Jesus Christ, we will not have any regrets in accepting the health reform message He has given to His people in the “end time,” to prepare them for His second coming.

The Lord is not arbitrary. There are reasons for each of His health principles. For example, in these last days vegetarianism is important because of the many diseases found in animals today, that were not present in the time of Christ.

The Spirit of Prophecy states very explicitly that we cannot make “gods of our bellies” and enter the Kingdom of Heaven. So we do have a work to do for ourselves. But not without help! That was why Christ endured the wilderness experience, to show us that He will be very near to each one of us in our most trying experiences.

“Our Savior fasted nearly six weeks that He might gain for man the victory upon the point of appetite. How can professed Christians with enlightened consciences, and with Christ before them as their pattern, yield to the indulgence of those appetites which have an enervating influence upon the mind and body? . . . Many who profess godliness do not inquire into the reason of Christ’s long period of fasting and suffering in the wilderness. His anguish was not so much from the pangs of hunger as from His sense of the fearful result of the indulgence of appetite and passion upon the race. He knew that appetite would be man’s idol and would lead him to forget God and would stand directly in the way of salvation.” Confrontation, 50, 51.

“Those who make determined efforts in the name of the Conqueror to overcome every unnatural craving of appetite will not die in the conflict. In their efforts to control appetite they are placing themselves in right relation to life, so that they may enjoy health and the favor of God and have a right hold on the immortal life.” Ibid., 79.

“Let him who is struggling against the power of appetite look to the Savior in the wilderness of temptation. See Him in His agony upon the cross as He exclaimed, ‘I thirst.’ He has endured all that it is possible for us to bear. His victory is ours.” Desire of Ages, 97.

February Recipe:

Pasta Salad

1 8 oz. package of Vegetable Pasta

Cook according to your package directions

1 4 oz. Can sliced Olives

1 Large Cucumber (or non-vinegar pickle) diced small

½ cup Tofu Mayonnaise

1 ¾ tsp. Sea Salt

Tofu Mayonnaise

16 oz. pkg. tofu

1/3 cup of lemon juice

1 teaspoon garlic powder

1 Tablespoon onion powder

1 Tablespoon ground dill (optional)

1/4 cup pineapple concentrate

1 teaspoon sea salt

1/4 cup Fruit Source (granulated)

1/2 cup cashew pieces

4 oz. can chopped olives

Place first eight ingredients in blender on high speed and blend until smooth.Then add cashews and continue blending until very smooth. Pour into container and add the chopped olives and stir well. For use as sour cream on baked potatoes, omit olives and use chives. This also makes a delicious dip for chips (the baked variety with no oil, or Frito-Lay makes delicious Tostitos with nothing but corn and salt.)

The End

Recipe – Quinoa-Stuffed Peppers

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7 sweet peppers (red, orange or yellow)

1 cup whole grain quinoa

1 Tbsp. olive oil

1 cup diced sweet onion

1 tsp. ground cumin

½ tsp. cardamom

¾ tsp salt

1 cup dried figs, roughly chopped

½ cup unsalted cashews, roughly chopped

Seed and dice 1 of the peppers. Slice remaining 6 peppers from stem to bottom; seed. In a medium lidded pot, bring 2 cups water to a boil. Stir in quinoa; return to a boil. Cover, reduce to medium-low and cook 10 minutes. Drain and set aside. Return pot to stove; place over medium heat. Add olive oil. Stir in the diced pepper and onion. Cook 5 minutes. Mix in cumin and cardamom; cook 1 more minute. Stir in figs, cashews, quinoa, and salt. Fill pepper halves with quinoa mixture and place cut-side up in a 9×13-inch baking dish. Cover with foil and bake at 375 degrees for 25 minutes. Remove foil and bake another 30 minutes or until peppers are tender.

Food – What is Quinoa?

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While quinoa (pronounced KEEN-wah or keh-NO-ah) is usually considered to be a whole grain, it is actually a seed belonging to the Goosefoot family, but it can be prepared like whole grains such as rice or barley. It comes from the Andes Mountains of South America and was one of the three staple foods, along with corn and potatoes, of the Inca civilization.

Quinoa is a favorite whole grain for three reasons. First, it takes less time to cook than other whole grains. One cooking method is to treat quinoa much like rice, bringing two cups (or less) of water to a boil with one cup of grain, covering at a low simmer and cooking for 10–15 minutes or until the germ separates from the seed.

Second, unlike other grains such as millet or teff, quinoa has a delicious flavor all its own. Add a bit of olive oil, sea salt and lemon juice and it is quite tasty! It is light and easy to digest, not sticky or heavy like most other grains, and it can be substituted for almost any grain in almost any recipe.

Finally, of all the whole grains, quinoa has the highest protein content—an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. It also provides all nine essential amino acids, making it a complete protein—so it’s perfect for vegetarians and vegans. Besides its unique protein, quinoa also provides starch, sugars, oil (high in essential linoleic acid), fiber, minerals, and vitamins. The nutrient composition is very good compared with common cereals.

Quinoa in its natural state has a coating of bitter-tasting saponins, making it unpalatable. This bitterness has beneficial effects during cultivation, as the plant is unpopular with birds and therefore requires minimal protection. Most packaged quinoa has already been cleaned, but it doesn’t hurt to soak and rinse it just in case. The leaves are frequently eaten as a leafy vegetable, like spinach, but the commercial availability of quinoa greens is limited.

Recipe – Veg Jambalaya

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1 Tbsp. canola oil

1 medium green pepper, chopped

1 medium onion, chopped

1 celery rib, chopped

3 garlic cloves, minced

2 cups water

1 can (8 ounces) tomato sauce

½ tsp. Italian seasoning

¼ tsp. salt

¼ tsp. crushed red pepper flakes

1/8 tsp. fennel seed, crushed

1 cup uncooked long grain rice

1 can (14 ½ ounces) diced tomatoes, undrained

1 can (17 ounces) butter beans, rinsed and drained

1 can (16 ounces) red beans, rinsed and drained

In a Dutch oven, heat oil over medium-high heat. Add the green pepper, onion and celery; cook and stir until tender. Add garlic, cook 1 minute longer. Add the water, tomatoes, tomato sauce and seasonings. Bring to a boil; stir in rice. Reduce heat; cover and simmer for 15-18 minutes or until liquid is absorbed and rice is tender. Stir in beans; heat through. Yield: 6 servings; 1 1/3 cups equals 281 calories, 3 g fat (trace saturated fat), 0 cholesterol, 796 mg sodium, 56 g carbohydrate, 9 g fiber, 11 g protein. Taste of home, February/March 2013.

Food – The Protein Myth

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If you’re worried about getting enough protein on a vegetarian diet, you may be in for a surprise. The truth is, most Americans get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! However, Harvard scientists recently completed a study finding that eating a single serving of red meat each day increases your risk of early death, and factory-farmed chicken, often touted as a healthier alternative to beef, can be contaminated with E. coli bacteria that can give you urinary tract infections.

The idea that protein comes only from meat is a myth. Nearly all foods contain small amounts of protein, and it’s very easy to get your daily protein requirements from beans, grains, nuts, and vegetables, which have less cholesterol and fat than meat and are usually cheaper. All vegetables contain between 1 and 2 g of protein per cup. The United States Centers for Disease Control and Prevention recommends that women get 46 grams (g) of protein each day and that men get 56 g.

Beans and lentils are the cheapest source of protein, providing 12 to 14 g per cup of cooked beans and 18 g per cup of cooked lentils. White beans taste delicious in pasta; garbanzo or edamame in stir-fries; black beans and pinto in burritos, tacos, and quesadillas; and lentils or kidney are great in salads and whole grain pita lunches.

Nuts provide 3 to 7 g of protein per 1/3-cup serving, depending on the type (peanuts and pine nuts have the most). Seeds give 2 to 5 g per 1/3-cup serving, depending on type. Almonds, walnuts, pecans, pistachios, cashews, and pine nuts are all good vegetarian protein sources. Try a sprinkle of chopped nuts on everything from oatmeal to salad. On the seed side, try pumpkin, sesame, and sunflower.

Tofu and tempeh are also excellent sources of protein. Tempeh has 18 g of protein per serving; tofu has 8 g per serving. If you’re not a fan of tofu or tempeh, you can still reap the protein benefits of soy in soy milk (8 g per glass) and edamame (green soybeans, which have 17 g per cup). Aim for one serving of tofu, soy milk or edamame per day.

Recipe – Spicy Orange Quinoa

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1 Serrano pepper, halved and seeded

1 ½ cups vegetable broth

½ cup plus 2 Tbsp. chopped Brazil nuts, divided

2 bay leaves

1 16 oz. package frozen mixed vegetables, thawed

¼ cup orange juice

¼ tsp. cayenne pepper

7 garlic cloves, minced

1 medium orange, sectioned and chopped

1 tsp. ground turmeric

1 cup quinoa, rinsed

3 Tbsp. lemon juice

1 Tbsp. olive oil

2 tsp. grated lemon peel

1 Tbsp. buttery spread

2 tsps. Grated orange peel

1 large onion, chopped

¼ tsp. salt

1 cup chopped fresh mushrooms

Broil pepper halves 4 inches from the heat until skin blisters, about 10 minutes, turning once. Finely chop pepper; set aside. In a large saucepan, bring broth, orange juice, cayenne and turmeric to a boil. Add quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Meanwhile, in a Dutch oven, heat oil and buttery spread over medium-high heat. Add onion, mushrooms, ½ cup nuts and bay leaves; cook and stir until onion is tender. Add mixed vegetables, garlic and reserved Serrano pepper; cook 4-5 minutes longer. Stir in orange, lemon juice, peels and salt. Gently stir quinoa into vegetable mixture; discard bay leaves. Sprinkle with remaining Brazil nuts.

 

Food – Meatless Mondays

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We are built up from that which we eat. Shall we strengthen the animal passions by eating animal food? In the place of educating the taste to love this gross diet, it is high time that we were educating ourselves to subsist upon fruits, grains, and vegetables. … Use less and less meat, until it is not used at all. If meat is discarded, if the taste is not educated in that direction, if a liking for fruits and grains is encouraged, it will soon be as God in the beginning designed it should be. No meat will be used by His people.” Testimony Studies on Diet and Foods, 69.

Maybe you’ve flirted with going vegetarian, only to dismiss the idea because you can’t fathom how to go without meat for a week, let alone a lifetime. But in training your taste, it doesn’t have to be all or nothing. To begin the change, what if you chose just one day every week to make all your meals meatless?

That’s the challenge for you this month. The idea of eliminating meat one day a week actually began during World War 1 as part of the home front effort, when some 10 million families took part. It was revived during World War 11 and again in 2003, this time as an idea for public health. It has been endorsed by schools of public health, hospitals, worksites, schools and restaurants.

Skipping meat on Monday, and then adding another day each week until you eat no meat each day of the week, means you’ll save at the grocery store. Meat tends to be the most expensive item you put in your shopping cart. You will be spending less for the best grains, nuts, fruits and vegetables.

So what will you eat on Mondays—and the other six days of the week—if meat is off the menu? Tasty and filling alternatives are sprouting everywhere. Try recipes like those provided on the food page of LandMarks each month. Think you will be losing protein? Not so! As an example, the following recipe will give you 14 grams of protein!