Food

Recipe – Creamy Vegan Banana Pudding

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The Banana

Bananas are one of the most versatile foods available. They come in their own container and can be eaten right out of the peel.

The banana plant, also called a banana tree, is technically regarded as an herb, not a tree, because the stem doesn’t have true woody tissue.

Bananas are the most popular fruit in the world. Over 100 billion bananas are eaten every year. The majority of them are eaten around breakfast time.

Americans eat more bananas than any other fruit, with an average consumption of 26.2 pounds of bananas per person per year. In fact, Americans eat more bananas than both apples and oranges combined.

A cluster of bananas is formally called a hand. A single banana is called a finger.

Fully ripe bananas with dark patches on their yellow skin produce a substance called Tumor Necrosis Factor, which has the ability to combat abnormal cells in your body. The darker the patches it has, the higher will be the immunity enhancement quality. Therefore, the riper the banana, the greater the anti-cancer properties.

Humans share about 50% of their DNA with bananas.

A diet of potassium rich bananas can help beat high blood pressure because bananas speed up the rate at which salt is excreted from the body.

Source: Tonsoffacts.com

Recipe – Creamy Vegan Banana Pudding

Ingredients

Pudding:

2 cups coconut milk or non-dairy milk of choice

1 ripe banana

1/4 cup chia seeds

1/2 cup raw cashews

6 pitted medjool dates

1 tsp. vanilla flavoring

For layering:

Roasted pecans

2 ripe bananas, sliced

Coconut whipped cream

Process

In a blender, combine the pudding ingredients and blend briefly. Leave mixture in the blender for 10-15 minutes to soften the chia seeds and cashews, and then blend again on high until creamy and smooth. Pour into a container and refrigerate until thickened, several hours, or overnight. Layer the pudding into glasses with the pecans, sliced bananas, and coconut whipped cream.

Recipe – Sprouted Sunflower Seed Paté

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Sunflower Seeds

While living in Nebraska, I regularly drove down to Kansas to visit my parents. Along my regular route, there was a massive field of sunflowers. When I headed south in the morning, all the sunflowers would be facing east, and when I headed north in the evening, they would all be facing west. I am reminded of the quotation from Steps to Christ, 68, “As the flower turns to the sun, that the bright beams may aid in perfecting its beauty and symmetry, so should we turn to the Sun of Righteousness, that heaven’s light may shine upon us, that our character may be developed into the likeness of Christ.”

The flower head of the sunflower plant can measure 12 inches or more in diameter. Each of these can contain as many as 2,000 seeds. These seeds are considered the fruit of the sunflower plant.

Typically, there are two types of sunflower crops—seeds for oil and seeds to eat. The seeds have a mild, nutty flavor and firm, yet tender texture. Roasting the seeds enhances the flavor.

They are high in vitamin E and selenium, which act as antioxidants and help to protect the body’s cells from free radical damage. Also, the seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids which also function as antioxidants.

Including sunflower seeds as part of a balanced diet may help lower blood pressure, decrease LDL cholesterol and blood sugar because they contain magnesium, protein, and linoleic fatty acids. They also, by way of the vitamin E, can help reduce inflammation. The seeds can lower the risk of heart disease and type 2 diabetes.

Sunflower seeds should be eaten in moderation, and you should make sure you are not allergic before consuming them.

Sources: healthline.com/nutrition/sunflower-seeds; healthline.com/health/food-nutrition/calories-in-sunflower-seeds; Wikipedia

Recipe – Sprouted Sunflower Seed Paté

Ingredients

1 cup of lemon juice

2 whole garlic cloves

¼ cup of Bragg’s Aminos

Process

Soak 3 cups of sunflower seeds 12 to 24 hours. Make sure they are sprouted. They will look like the open beak of a bird when sprouted. Place sprouted seeds into blender and blend with the rest of the ingredients.

Recipe – Creamy Vegetable Noodle Soup

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Bell Pepper

The bell pepper (Capsicum annuum), often mistaken for a vegetable, is really a nutritious fruit with great health benefits. Bell peppers, or sweet peppers, are brightly hued and beautifully bell-shaped, ringing with high flavor and nutritional notes.

Bell peppers come in a rainbow of shades—green, red, white, yellow, orange, purple, brown, and even black. Powerful, disease-fighting phytochemicals called carotenoids give the bell pepper its vibrant colors. Members of the nightshade family, which includes eggplants, tomatoes, and chili peppers, bell peppers may be eaten at any stage of growth, though their vitamin and nutrient content peaks at full ripeness. These fruits are bursting with vitamins: a one-cup serving boasts 317 percent Daily Value (DV) of the antioxidant vitamin C—more than twice that of an orange! That same serving contains a host of vitamins, including 93 percent DV of vitamin A, 22 percent DV of vitamin B6, and 12 percent DV of vitamin E.

Bell peppers contain more than 30 different carotenoids, including beta-carotene and zeaxanthin, which have antioxidant and anti-inflammatory benefits. Reduced oxidative stress helps lower cancer risk. Increased consumption of a variety of fruits and vegetables rich in carotenoids is associated with long-term reduced risk of age-related macular degeneration. Eat bell peppers raw or gently cooked to maintain optimal health properties.

https://tribunecontentagency.com/article/environmental-nutrition-bring-in-the-bell-peppers

Creamy Vegetable Noodle Soup

Ingredients

1-2 Tbsp. olive oil, coconut oil, or water

1 medium yellow onion, diced

2 ribs celery, diced

3 carrots, diced

1 red bell pepper, seeded, diced

12 oz. baby red potatoes

3 cloves garlic, minced

2 tsp. dried oregano

1 tsp. dried rosemary

1 tsp. dried thyme

1 ¼ tsp. salt, or to taste

1 15-oz. can garbanzos, drained

2 cups unsweetened, unflavored dairy free milk of choice (save aside ½ cup)

½ cup cashews, blended in 1 ½ cups milk

4 cups low-sodium vegetable broth

2 Tbsp. nutritional yeast

8 oz. package pasta of choice

Process

Cook pasta according to directions. Drain, set aside.

Heat oil or water in soup pot over medium heat. Add onion and celery; sauté until soft and translucent, about 5 minutes.

Add carrots, bell pepper, potatoes and garlic; sauté until starting to soften. Add oregano, rosemary, thyme and salt. Stir in garbanzos.

Pour in ½ cup milk, vegetable broth, and nutritional yeast. Stir. Bring to a boil. Then simmer until vegetables are tender. Add blended cashew/milk mixture; heat through. Adjust seasonings to taste. May use fresh herbs if available. Add desired amount of pasta to soup bowl. Ladle in soup.

Recipe – Braised Celery

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Celery

Because some people fail to appreciate the unique flavor of celery, its health benefits are often overlooked.

Celery is rich in antioxidants, which protect cells, blood vessels, and organs from oxidative damage. Celery reduces inflammation. Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds.

The high water content of celery—almost 95 percent—plus generous amounts of soluble and insoluble fiber support a healthy digestive tract and assists in keeping you regular. One cup of celery sticks contains five grams of dietary fiber.

Celery contains vitamins A, C, and K, plus minerals like potassium and folate. It is also low in sodium and low on the glycemic index, meaning it has a slow, steady effect on your blood sugar. With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods—not to mention the fact that these minerals are necessary for essential bodily functions.

Recipe – Braised Celery

Ingredients

2 Tbsp. olive oil

1 medium onion, chopped

2 Tbsp. flour

2 cups broth

1 head of celery stalk, cut into 2” pieces

Seasonings of your choice, such as onion powder and garlic powder

Process

  • Sauté the onion in about two tablespoons of olive oil. When done, add a couple of tablespoons of flour. When the flour has browned a bit, add the two cups of your favorite broth and seasonings.
  • Meanwhile, slice up enough celery to fill a casserole dish. You can use either an 8 x 8 or 9 x 13 inches. Since you’ll want to just cover the celery, you may need to adjust the amount of broth depending on the size dish you use.
  • Pour the broth over the celery. Cover the dish tightly with foil and bake at 350˚ for about 45 minutes.
  • Feel free to experiment with seasonings, adding vegan cheese on top before baking, or sprinkling with French-fried onions when done.

www.healthline.com/health/food-nutrition/health-benefits-of-celery

Recipe – Popcorn

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The ample dietary fiber and typically low calorie count of popcorn make it easy to understand why many people think of popcorn as a healthy food. And guess what? Properly prepared, it is!

“[Popcorn] … is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers, and other health problems. Federal dietary guidelines say half of all grains consumed should be whole grains, and popcorn packs more fiber per serving than whole-wheat bread.

“ ‘[Popcorn] is stable. It’s inexpensive. It’s fairly tasty. … Air-popped would be a good way to prepare popcorn because it gives you some control over the seasonings that you add afterward—how much salt, or how much oil …,’ ” said Maya Vadiveloo, an assistant professor in the department of nutrition and food sciences at the University of Rhode Island.

“In addition to fiber, popcorn also is a good source of polyphenols, which are antioxidants that have been linked to better blood circulation and digestive health, as well as a potentially lower risk of certain cancers.

“Another health benefit of popcorn is its high satiety. Because of popcorn’s high fiber content, its low calorie count, and its low energy density, popcorn is considered to be a food that can aid in weight loss. For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips.”

So… start popping!

Source: www.heart.org/en/news/2019/06/18/popcorn-as-a-snack-healthy-hit-or-dietary-horror-show

Process

Use an air popper and drizzle extra-virgin olive oil over the kernels as they fall into a deep bowl. When fully popped, sprinkle lightly with salt, nutritional yeast, garlic or onion powder, fresh rosemary, sage, thyme, McKay’s, or any seasoning of your choice.

Recipe – Edamame Basil Hummus

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Legumes

Legumes are plants with pods. They are a staple of many diets around the world including Asia, India, South and Central America, and the Middle East. Though legumes are a part of the American diet, they are not used as a primary source of protein as in other countries, except by vegetarians and vegans.

Legumes include:

Black beans

Kidney beans

Navy beans

Soybeans (Edamame)

Peas

Lentils

Lima beans

Did You Know? Peanuts are considered legumes.

Legumes are a healthy source of protein and are considered a complete protein (contains all essential amino acids). A half a cup has the same amount of protein as one ounce of meat. They are low in unsaturated fat and are cholesterol-free, high in fiber and vitamins and minerals, such as potassium, magnesium, iron, and zinc. They also will not cause increases in blood sugar as quickly as other carbohydrates.

Legumes, such as lentils or black beans, can be used as substitutes for ground beef in taco salads and soups or be made into a patty as a replacement for a hamburger patty in a burger. Hummus, made from legumes, can be used in the place of mayonnaise as a sandwich spread and bean purée in place of butter.

Combined with other plant foods legumes can help to make a balanced and healthy diet.

Recipe – Edamame Basil Hummus

Ingredients

2 cups frozen mukimame (shelled edamame), thawed

1/3 cup water

1/4 cup tahini

1 lemon, juiced

3 garlic cloves or 1 Tbsp. of minced garlic

1/4 cup fresh basil

1/4 tsp. salt or to taste

Process

  • Place all ingredients in a food processor and process until smooth, stopping to scrape down sides as needed. If too thick, add water, one tablespoon at a time.
  • Enjoy with fresh veggies, as a sandwich spread or over leafy greens.

Note: Can store in the refrigerator in an airtight container for up to two weeks.

Recipe – Vegetable Split-Pea Soup

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The Carrot

It’s Good for You.

The carrot is a root vegetable first grown in Afghanistan around 900 AD. While it is known best for its orange color, it also comes in other hues, including purple, yellow, red, and white. Early carrots were purple or yellow, but the orange carrot was developed in Central Europe around the 15th or 16th century.

The carrot is a popular and versatile veggie. Its taste can vary slightly depending on the color, size, and where it’s grown. Sugar contained in carrots can give them a slightly sweet flavor, but they also can taste earthy or bitter.

One serving of carrots is a half cup and has:

  • 25 calories
  • 6 grams of carbohydrates
  • 2 grams of fiber
  • 3 grams of sugar
  • 5 grams of protein

Carrots are a great source of vitamins A, C, and K, as well as potassium, calcium, iron and fiber.

The carrot offers many health benefits. It is rich in beta-carotene which keeps our eyes healthy, protecting them from the sun and reducing the risk of cataracts and other eye problems. The yellow carrot contains lutein and has been found to help prevent macular degeneration.

Antioxidants have been proven to reduce the risk of developing cancer and the carrot contains two antioxidants: carotenoid and anthocyanin. Carotenoid gives the carrot its orange and yellow colors, while anthocyanin is responsible for its red and purple coloring.

These same antioxidants are also good for the heart and the potassium found in the carrot helps keep blood pressure in check. The fiber in a carrot helps maintain a healthy weight and also lowers the chance of heart disease.

WebMD by Angela Nelson (Medically Reviewed by Hansa D. Bhargava, MD on September 10, 2020)

Recipe – Vegetable Split-Pea Soup

Ingredients

2 quarts water

2 cups dried green split peas

1 stalk celery, coarsely chopped

1 large carrot, chopped

1 small onion, chopped

¼ tsp. ground thyme

1 whole bay leaf

Salt to taste

1 package golden George Washington Broth or 1 tsp. McKay’s Chicken-Style Seasoning

Process

  1. Rinse peas thoroughly in fine strainer under cold water, picking out debris and any blemished peas. Prepare vegetable as directed.
  2. In large pan, combine all the above prepared ingredients and bring to a boil for 20 minutes. Cover and let simmer for an additional 30 minutes. Remove bay leaf before serving.

Recipe – Frontier Cookies

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Oats

A Versatile Grain

Oats are the grain or seed of a cereal grass. They are a general body builder, good for muscles, glands, teeth, hair, and nails, and contain vitamins B1, E and A. The whole grain is often rolled to make rolled oats or cut into thin pieces to make quick oats. These are excellent for making granolas, savory loaves and patties, various bread products and desserts.

While in South Africa, I found a very nice cookie recipe which is healthy and follows the counsel we have in Testimonies, Vol. 2, 352, “Grains and fruits prepared free from grease, and in as natural a condition as possible, should be the food for the tables of all who claim to be preparing for translation to heaven.”

Recipe – Frontier Cookies

Ingredients

1+ cups of water

1 cup of sunflower seeds

1 cup of raisins

1 cup of fine coconut

2 Tbsp. of honey

Juice of one lemon

2 cups of quick oats

Process

Place all ingredients, except the quick oats, into a blender and blend until smooth. Add a little more water if needed. Pour the liquid ingredients into a bowl and add the oats. Mix well. Use a heaping tablespoon of dough and flatten slightly with a fork. Bake at 350 degrees for about 30 minutes or until golden brown. Baking time can vary according to the size of the cookies. Makes approximately three dozen cookies.

This is a good basic recipe to garnish. Add carob chips or place a dried cherry in the center top of each cookie.

Recipe – Roasted Blueberry and Coconut Smoothie Bowls

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Smoothies

Smoothies are a type of cold drink made from a liquid such as milk, fruit juice or water, crushed ice or ice cubes, or frozen fruit and a variety of fresh fruits and vegetables that typically reflect each individual’s taste. I like bananas, pineapple, peaches and strawberries. Popular vegetables include kale, spinach, carrots, celery, and beets, to name a few.

Smoothies are easily adapted to a vegetarian or vegan diet by substituting soy, coconut, or almond milk for cow’s milk. Fruit juices without added sugars can be chosen since the fruits themselves have their own natural sweetness. Other flavors can be included by adding honey, carob powder, and maple syrup, and additional fiber by adding wheat bran or flax seed powder.

Smoothies are blended in an electric blender until the fruit and ice are liquified. I prefer to use at least some frozen fruit so I don’t have to use ice.

Recipe – Roasted Blueberry and Coconut Smoothie Bowls 

Ingredients

1 pint blueberries

2 Tbsp. honey

1/4 tsp. sea salt

1 cup plain soy or almond yogurt (can use vanilla or strawberry)

1 large banana

1/4 cup coconut cream

1 cup ice

Toppings:

Coconut flakes, miniature bananas, alfalfa sprouts, carob chips, crushed graham crackers, or granola.

Process

  • Heat your oven to 400° and place the blueberries on a cookie sheet (one with a rim so the berries don’t roll off) and drizzle the honey on top. Sprinkle with the salt.
  • Roast the blueberries for about 10 minutes.
  • Remove the berries from the oven and strain off as much juice as you’d like. If you keep all of the juice, it will give your smoothie a thinner consistency.
  • Place the berries, yogurt, banana, coconut cream, and ice in a blender and blend on high until smooth.
  • Pour the smoothie into a bowl and cover with desired toppings.

Recipe – Avocado Toast

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Avocado

Avocados are a bright green fruit with dark, leathery skin. They are also known as an alligator pear or butter fruit and are considered a large berry containing a single, large seed (pit).

Mexico is the largest producer of avocados, but 95% of the avocados supplied to the United States are grown in Southern California. These little wonder fruits are packed full of vitamins C, E, K, B6, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta carotene and omega-3 fatty acids.

Research suggests that eating avocados can help lower blood pressure and bad cholesterol levels, and enhance weight loss. They also have been proven to reduce the risk of cancer and the fiber contained in the fruit is a natural detox for your digestive tract. Avocado oil actually fights off certain bacterial infections.

If you enjoy planting seeds, try growing an avocado tree following these easy steps. After removing the seed from the avocado, wash it well and wrap it in a wet paper towel. Place the wrapped seed in an air-tight baggie. Blow the baggie up with your breath, seal it tight and place it in a window sill that gets full sunlight. Be sure the air-tight baggie stays blown up with moisture in it.

Once the seed has sprouted, plant it in a good-sized pot filled with potting soil. Keep it inside during the cold months where it can get sunlight and put it outside in the summer. It may take three years or more before you see your first avocado, but it will continue to grow.

The Lord has provided so many good foods that maintain our health. The avocado is just one example. See how many fruits and vegetables you can list using the alphabet. Here, I’ll get you started: avocado, banana …

Source: Medical News Today, Megan Ware, RDN, July 28, 2021, webmd.com, Wikipedia

Recipe – Avocado Toast

Ingredients

1 ripe avocado, peeled and chopped

1 small tomato, chopped

1 small onion, chopped

1 tsp. minced garlic

1 tsp. lime juice

salt to taste

Process

Mix together and spread on your favorite toast.