Food

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!

Recipe – Swiss Chard Flavor Packet

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2 lbs. Swiss chard

1 cup diced onion

1 cup diced red bell pepper

½ cup diced carrot

1 Tbsp. olive oil

1 Tbsp. minced garlic

½ tsp. salt

3 Tbsp. fresh lime juice

½ cup chopped cilantro or parsley

Preheat oven to 350 Degrees. Separate chard leaves from stalks. Cut stalks into ½-inch dice. Roll chard leaves into bundles and chop. Toss all ingredients in large bowl. Tear 20 x 16-inch sheet of heavy-duty foil. Place on baking sheet and spray with nonstick cooking spray. Place chard mixture on half of foil; fold over and crimp edges to make a packet. Bake 25-35 minutes or until chard is tender.

Food – Think Differently

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Gone are the days when a vegetarian had to visit a strange smelling, brightly lit health food store to buy provisions. Now, any decent size market stocks soymilk, quinoa, veggie burgers and even seitan. Certainly there are more vegetarians than ever, but there are also a lot of people who want the benefits of a vegetarian diet but don’t want to commit to it 100 percent. As they discover how delicious vegetarian cuisine can be, they want to have their tofu and eat chicken, too. Some people simply give up beef and pork (these folks are sometimes labeled “pollotarians”). Others are vegetarian most of the time but break the rules for special occasions or when a serious craving hits.

For some time now, American meals have consisted of a main course—meat—accompanied by sides. The newly minted vegetarian may, at first, simply replace the center-of-the-plate meat with a veggie lasagna or tofu dog. …

Vegetarian meals work well as a series of individual dishes that complement each other without a single item stealing the show. Soup, salad and a crusty loaf of bread can be a filling and delightful dinner. A vegetable gratin or a colorful stir-fry could be the centerpiece for an elegant dinner. The possibilities are endless. …

There are more colorful options to choose with veggies, fruits and grains than you would ever find with meat. Variety is an important ingredient in any meal, especially a vegetarian one. Choosing a colorful array of foods doesn’t just look pretty; it provides a good range of vitamins, minerals and micronutrients. The colors can come in a series of smaller dishes—a green salad, cornbread, black beans and rice—or you can mix colorful vegetables in an Asian-style stir-fry or other main course.

Think out of the box when it comes to traditional dishes. A salad doesn’t have to be the standard lettuce with dressing. It can also be an exotic salad, sliced tomatoes with avocado or just an assortment of crisp raw veggies. Turn a favorite vegetable into a casserole or gratin to make it more filling. Resize an appetizer recipe and call it a main course (or vice versa). If you’ve got a taste for a popular meat-containing dish like lasagna or fajitas, indulge in it vegetarian style.

The Vegetarian Bible, Publications International, Ltd., Lincolnwood, Illinois, 2011, 5, 6.

Food – The Beauty of Beans

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“If we plan wisely, that which is most conducive to health can be secured in almost every land. The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans, peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality, give an opportunity to select a dietary that is complete without the use of flesh meats.” Counsels for the Church, 377.

Beans are one of the least expensive forms of protein. They are high in fiber and low in fat and come in a kaleidoscope of colors and shapes. Beans can be enjoyed in every kind of dish from a dip or a salad to stews and soups to hearty main courses. In Asia, sweetened red beans are dessert—they are used to fill pastries and even make ice cream.

adzuki beans

These small, dark red beans are slightly sweet and creamy when cooked. They are the basis for sweet red bean paste used in Asian desserts.

black beans (turtle beans, frijoles negros)

Black beans are a staple of Latin America dishes. Their strong, earthy flavor and firm texture help them stand out in soups, salads and all sorts of side dishes.

cannellini beans (white kidney beans)

Mild-tasting meaty cannellinis are often used in minestrone soup and other Italian dishes.

chickpeas (garbanzo beans)

The versatile chickpea has an almost buttery flavor and is a nutritional powerhouse with over 80 nutrients, plus plenty of fiber and protein. Many classic vegetarian dishes, including hummus and falafel, are based on the versatile chickpea.

kidney beans

Kidney beans are full-flavored and retain their kidney shape even with long cooking times. They are usually the bean of choice for chili or cold salads. They come in dark red, light red, pink or white.

lentils

Lentils cook quickly and are often served puréed. The most common varieties are brown and red, but for a larger selection explore the many different kinds used in Indian or Middle Eastern cuisines.

lima beans (butter beans)

Pale green limas are starchy and satisfying. If you’ve had only canned, give them another chance. Their rich buttery flavor holds up better when they’re fresh or frozen.

pinto beans

Speckled beige beans with darker streaks, pintos are used for refried beans, chili and many Mexican recipes. Unfortunately their pretty markings—pinto means painted in Spanish—turn a dull pinkish beige after cooking.

white beans (Great Northern, navy beans)

These mild, meaty beans are favorites in casseroles, stews and soups.

The Vegetarian Bible, Publications International, Ltd., Lincolnwood, Illinois, 2011, 22.

Recipe – Cherry-Raspberry Buckle

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Buckles are a traditional fruit-studded dessert that’s like a soft, moist cake. This recipe uses a combination of cherries and raspberries, but try any fruit combination that sounds good to you. Just don’t exceed the total of 3 cups fruit—too much fruit will make the cake too wet.

1 ½ cups white whole-wheat flour

½ cup granulated sugar

2 tsp. baking powder (aluminum free)

1 egg replacer

½ tsp. ground cardamom

1 tsp. vanilla extract

¼ tsp. salt

1 ½ cups halved pitted sweet cherries

½ cup soy milk

1 ½ cups raspberries

½ cup unsweetened applesauce

½ cups light olive oil

2 tsp. raw cane sugar

2 Tbsp. sliced almonds

Preheat oven to 350 degrees Fahrenheit. Coat a 9-inch baking dish with cooking spray. Whisk flour, baking powder, cardamom and salt in a large bowl. Whisk milk, applesauce, oil, granulated sugar, egg replacer and vanilla in a medium bowl until blended. Add the wet ingredients to the dry ingredients and gently fold until blended. Sprinkle berries and cherries on top and fold just until blended. Spoon the batter into the prepared baking dish. Sprinkle with almonds and raw sugar (if using).

Bake until golden brown and a toothpick inserted in the center comes out with just a few moist crumbs, 45 to 55 minutes. Let cool for about 30 minutes before serving.

*Be mindful that this is a dessert and should be eaten in moderation.

Food – Berries

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If you’ve ever had the pleasure of picking berries right from a garden or gathering wild berries in the woods, you already know how wonderful and tasty fresh berries are. If not, you can still find fresh berries in the summer at farmers’ markets and pick-your-own berry farms. They’re also available any time of the year at supermarkets and grocery stores.

Berries are low in calories, high in fiber and they contain the vitamins and minerals your body needs to function normally. One cup of strawberries contains over 100 milligrams of vitamin C, almost as much as a cup of orange juice. You need vitamin C for immune system function and for strong connective tissue. Strawberries also add a bit of calcium, magnesium, folate and potassium and have only 53 calories.

One cup of blueberries offers a smaller amount of vitamin C, minerals and phytochemicals for only 83 calories. The same amount of cranberries is similar, but with only 44 calories; one cup of raspberries offers vitamin C and potassium for 64 calories.

You can choose other berries with similar nutrition, such as loganberries, currants, gooseberries, lingonberries and bilberries.

Berries contain phytochemicals and flavonoids that may help to prevent some forms of cancer. Cranberries and blueberries contain a substance that may prevent bladder infections. Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce your risk of several types of cancers. Blueberries and raspberries also contain lutein, which is important for healthy vision.

Every grocery store carries a wide variety of fresh, canned and frozen berries. Look in the produce section for ripe, firm, brightly colored berries with no sign of mold or mushy spots. Fresh berries are easy to eat and they don’t require much preparation. Most berries are naturally sweet so you don’t need to add sugar or toppings. Just rinse them under water and serve for a nutritious snack or dessert.

Berries can also be found in the frozen foods section of the grocery store. Look for berries that are frozen without any added sugar or syrup. Frozen berries aren’t as firm as freshly picked berries (after they thaw anyway), but they are still delicious and nutritious.

Dried berries are sold in the snack aisle of the grocery store. They look like raisins and can be used in recipes that call for raisins. www.nutrition.about.com. May 15, 2013.

Food for Life – A New Year

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Happy New Year!  Another year now opens its fair unwritten pages before you. The recording angel stands ready to write. Your course of action will determine what shall be traced by him. You may make your future life good or evil; and this will determine for you whether the year upon which you have just entered will be to you a happy new year. It is in your power to make it such for yourself and for those around you. Let patience, long-suffering, kindness, and love become a part of your very being; then whatsoever things are pure and lovely and of good report will mature in your experience.

“Angels of God are waiting to show you the path of life . . . Decide now, at the commencement of the new year that you will choose the path of righteousness, that you will be earnest and true-hearted, and that life with you shall not prove a mistake. Go forward, guided by the heavenly angels; be courageous; be enterprising; let your light shine; and may the words of inspiration be applicable to you— ‘I write unto you, young men, because you are strong and have overcome the wicked one.’

“If you have . . . given yourself to Christ, you are a member of the family of God and everything in the Father’s house is for you. All the treasures of God are open to you, both the world that now is and that which is to come. The ministry of angels, the gift of His Spirit, the labors of His servants—all are for you. The world, with everything in it is yours so far as it can do you good. Even the enmity of the wicked will prove a blessing, by disciplining you for heaven. If ‘ye are Christ’s’ ‘all things are yours.’ ” My Life Today, 5. [Ellipsis in the original.]

“For Christ’s sake, my brethren and sisters, make the most of the hours of the New Year to place the precious light of present truth before the people. The Angel of the covenant is empowering His servants to carry the truth to all parts of the world. He has sent forth His angels with the message of mercy; but, as if they did not speed on their way fast enough to satisfy His heart of yearning love, He lays on every member of His church the responsibility of proclaiming this message. ‘Let him that heareth say, come.’ Every member of the church is to show his loyalty by inviting the thirsty to drink of the water of life. A chain of living witnesses is to carry the invitation to the world. Will you act your part in this great work?” Colporteur Ministry, 18.

“A new year has commenced. What has been the record of the past year in your Christian life? How stands your record in heaven? I entreat you to make an unreserved surrender to God. Have your hearts been divided? Give them wholly to the Lord now. Make a different life history the coming year from that of the past. Humble your souls before God . . . put away all pretense and affectation. Act your simple, natural self. Be truthful in every thought and word and deed, and ‘in lowliness of mind let each esteem others better than themselves’ . . . As long as you look to Christ, you are safe.” Testimonies, vol. 4, 521, 522. [Emphasis supplied.]

Shall we not reform our diets also this New Year? One of the main subjects in the Spirit of Prophecy is healthful living. “In the judgment we shall see how seriously God regards the violation of the laws of health.” Counsels on Diets and Food, 40.

January Recipe:

Oat Crackers

4 Cups quick oats – (ground in a blender)

4 Tbs. date sugar or date rolls *

1 tsp. sea salt

1 Cup finely ground walnuts

*Place dates in blender with nuts or oats to pulverize.

Mix all ingredients well. Add enough water, cashew milk, or soymilk to knead the mixture into dough. Measure out 1/2 of the above dough and roll out very thin on parchment paper between sheets of plastic.

Bake on parchment or cookie sheet or any of the modern non-stick sheets until done, about 20 minutes at 300° degrees.

Thanks to Frances Brown of San Antonio, Texas, for this delicious recipe. We used it in our live-in clinic in Texas.

The End

Food For Life – Christmas Fudgies & Cashew Cream

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Let us remind ourselves that we must treat our bodies with the same care and self-denial that we would treat our animals or anything else that we love supremely! In Counsels on Diets and Foods, 17 we read, “Every law governing the human machinery is to be considered just as truly divine in origin, in character, and in importance as the word of God. Every careless, inattentive action, any abuse put upon the Lord’s wonderful mechanism, by disregarding His specified laws in the human habitation, is a violation of God’s law.” On the same page, “It is as truly a sin to violate the laws of [ health ] our being as it is to break the ten commandments. To do either is to break God’s laws.”

So with these pertinent statements in mind let us continue last month’s discussion about the cancer link between what we eat and this dread disease. What is the solution? “Avoid eating the foods that are the biggest culprits (that is, animal products.) And help your body get the antioxidants it needs to fight off the free radicals that you do come in contact with through the food you eat.

“The best food sources of antioxidants are organically grown fruits and vegetables, grains, nuts, and seeds. These foods have low fat contents, no antibiotics, and few preservatives. They are also excellent sources of protein–without the risk of excessive free radical damage

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“In addition to these food sources of antioxidants, you should be supplementing your diet with antioxidant herbs, vitamins, and minerals.

“New scientific evidence shows that cell changes in breast tissues (which lead to cancer) are caused by bile acids. What exactly, does that mean? Namely, that there is a mechanism for the food we eat to move from the gut to the blood stream to the ducts and cysts of the breast. Or, breast cancer comes from food.

“Poor diet is linked to many diseases, breast and colon cancer being just two. In my estimation, diet may be responsible for 60% to 70% of all cancers.” Robert D. Willix Jr. MD

So you see that over one hundred years ago, God knew what He was talking about when He said that the majority of tumors and inflammatory diseases were caused by meat eating.

A statement form Dr. Clive McKay, former Professor of Nutrition at Cornell University: “Among the thousand historical acquaintances in my files, one of the most worthwhile is Ellen G. White. As near as one can judge by the evidence of modern nutritional science, her extensive writings on the subject of nutrition and health in general, are correct in their conclusions. This is doubly remarkable: not only was most of her writing done at a time when a bewildering array of new health views–good and bad–were being promoted, but the modern science of nutrition, which helps us to check on views and theories, had not yet been born. Even more singular, Mrs. White had not technical training in nutrition, or in any subdivision of science that deals with health. In fact, because of her frail health from childhood she completed only a part of grammar school education . . . Whatever may be the reader’s religion, he can gain much in the midst of this confused world in which we live, by a study of the writings of Mrs. White. Also every thoughtful modern nutritionist must be impressed by the soundness of Mrs. White’s teachings in spite of the fact that she began to write nearly a century ago. (this article was written in 1981) When one reads such works by Mrs. White as Ministry of Healing or Counsels on Diets and Foods he is impressed by the correctness of her teaching in the light of modern nutritional science. One can only speculate how much better health the average American might enjoy, even though he knew almost nothing of modern science, if he but followed the teachings of Mrs. White.”

December’s Recipes:

Cashew Topping

(whipped cream substitute)

1 Cup White Grape Juice

1/3 Cup Granular Fruit Source

1/4 Tsp. Sea Salt

2 Tsps. Vanilla

2 Cups Cashews

Blend thoroughly on high speed, and refrigerate.

Christmas Fudgies

1/3 Cup Millet Powder

1/2 Cup Soy Powder, sifted

1/2 Cup Carob, sifted

2/3 Cup Fruit Source Syrup

2-3 Tbsps. Hot Water

1/2 Cup Chopped Peanuts

2 Tsps. Vanilla

2/3 Cup Chopped Peanuts (coating)

Combine soy and millet flour and carob. Add syrup–stir in hot water–then peanuts and vanilla (any nuts may be used.) Form into balls and roll in chopped nuts. Store in refrigerator–makes approximately two dozen balls. If you have a problem with securing this Fruit Source you may use any good grade honey or rice syrup.