To prepare people for eternal life.
| 1 cup water | ½ cup unbleached white flour |
| ½ cup nutritional yeast flakes | ½ cup chopped red pepper |
| 3 Tbsp. light tahini | 2 Tbsp. lemon juice, fresh squeezed |
| 1 ½ tsp. or less salt | Optional: a few sliced olives |
| Blend all ingredients. Pour into small baking dish (I use a glass baking dish 7” x 5” x 1 ½”), and bake at 350 F for 30 minutes. Cool, refrigerate and slice as needed. My grandkids love it on crackers! |
The word cheese to some may bring to mind milk or cows or goats. In fact, on the many different cheese packages you may find pictures of a beautiful farm, etc. I grew up eating many kinds of cheeses except for one. One cheese I just could not stand the smell—oh did it stink! I used to watch momma chow it down and I wondered how her body could eat such a stinky thing! That was almost as bad as her attachment to “pickled pig’s feet” which she also enjoyed! Aside from that, looking back, I have a lot of good food memories.
Even though there were good memories I turned and decided to go another direction and I became a vegan. The amazing thing about this change was that I learned that you did not need to use any part of an animal to make a variety of different dishes, including different cheeses, and none of which stink! In fact many of the recipes are made from simple, healthy ingredients.
Usually one of the main ingredients in making a cheese is nutritional yeast flakes because it seems to have that cheesy taste. Nutritional yeast also tastes good on popcorn and toast.
“Nutritional yeast contains so much nutritional value, making it a great addition to any healthy diet and lifestyle.
“Nutritional yeast is jam-packed with essential vitamins and minerals. In fact, it’s one of the best non-animal sources of folic acid and vitamin B-12. The yellow color of the flakes is a result of their large amount of vitamin B – ½ Tbsp. fulfills your entire daily vitamin B needs. In addition to B-12, nutritional yeast is high in 15 different minerals and 18 amino acids. Talk about a super food!
“The yeast itself is grown on beets and dehydrated, so don’t let the word “yeast” scare you away. Since it is plant derived and dried out, it’s free of the harmful candida that can wreck havoc on your digestive system. Think of it as the kind of yeast your body will love!”
www.wellnesstoday.com/nutrition-recipes/the-health-benefits-of-nutritional-yeast.
The following recipe is just a basic cracker cheese which you can season up or down, according to your taste buds!
| Recipe | |
| VEGAN CRACKER CHEESE | |
| 1 cup water | ½ cup unbleached white flour |
| ½ cup nutritional yeast flakes | ½ cup chopped red pepper |
| 3 Tbsp. light tahini | 2 Tbsp. lemon juice, fresh squeezed |
| 1 ½ tsp. or less salt | Optional: a few sliced olives |
| Blend all ingredients. Pour into small baking dish (I use a glass baking dish 7” x 5” x 1 ½”), and bake at 350 F for 30 minutes. Cool, refrigerate and slice as needed. My grandkids love it on crackers! |
Eat a real orange. Drink the real juice from an orange which you have juiced and include the pulp! Many of the processed orange juices are nothing but sugar, water and flavorings.
“Studies have shown that the vitamins and other compounds in oranges are surprisingly effective antioxidants. That is, they’re able to block free radicals, corrosive oxygen molecules in the body that can damage cells, before they do harm. …
“Vitamin C has long been recognized as a powerful antioxidant. Yet there appear to be other compounds in oranges that are even more powerful.
“ ‘We measured the total antioxidant capacity of oranges and found that vitamin C only accounted for maybe 15 to 20 percent of the total activity,’ says Ronald L. Prior, scientific program officer at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. ‘The other compounds in oranges turned out to be very strong antioxidants—anywhere from three to six times as potent as vitamin C.’ …” The Doctor’s Book of Food Remedies, by Selene Yeager and the Editors of Prevention Health Books, 1998, pages 391, 392.
Orange juice, as other fruit juices, has a general stimulating effect on the peristaltic activity of the colon. Freshly squeezed orange juice is best taken one-half to one hour before breakfast. All fruits contain acids which are necessary for the proper elimination of various toxins, poisonous acids, and other impurities. The value of a fruit diet cannot be over-estimated, especially in sickness or whenever the body is filled with poisons. Germs cannot grow and live in fruit juices.
Enjoy a real, live orange today!
| Recipe | |
| Orange Carob Balls | |
| 1 cup almond meal (not almond butter) | zest of one orange |
| 10 medjool dates | juice of one orange (1/4–1/3 cup) |
| 1/2 cup raw carob powder + a little more for coating | |
| In a food processor, blend the almond meal, dates, carob powder and orange zest to form a flour-like mixture. Add the orange juice and continue to process until the mixture starts coming together like dough. Form into bite-size balls and roll in any remaining carob powder. Refrigerate for a few hours before eating. |
Did you know apples belong to the rose family? The Rosaceae (rose) family, a medium-sized family of flowering plants of approximately 300 known species, includes fruits, herbs, shrubs, and trees. From the Rosaceae come many edible fruits such as the apple, pear, peach, apricot, plum, cherry, strawberry, raspberry and almond; ornamental trees and shrubs comprise the rose, hawthorn and meadowsweet. Roses make rose hips, which are fruits similar to the apple.
Apples have been grown for several thousand years in Asia and Europe. The apple tree, thought to have originated in the nutrient-rich mountain ranges of Kazakhstan, is considered to be the earliest tree cultivated by humans.
“The long list of health benefits attributed to apples is due to the wealth of vitamins, minerals, nutrients, and organic compounds that are found in them. These important nutritional elements include vitamin C, vitamin K, vitamin B6, and riboflavin, as well as minerals like potassium, copper, manganese, and magnesium. Apples are also very good sources of dietary fiber. … The real value of apples lies in its organic compounds. It is packed with phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and various other polyphenolic compounds.” https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-apple.html
Much of the phytonutrient and anthocyanin (the plant antioxidants that give apple skin its color) content is contained in the peel. Through studies there is growing evidence that these plant anthocyanins elevate our own antioxidant systems. Almost half of the apple’s vitamin C level is just under the skin, as well as containing 38% fiber, so to get the greatest amount of benefits, eat the apple with the peel. Try to consume organically grown apples, or scrub nonorganic apples gently with vegetable soap and water to help remove unwanted chemicals.
An important loss of nutrients usually occurs commercially when apples are processed into applesauce, and an even greater loss when they are processed into juice. But in processing whole apples in a home blender or juicer and consuming the resulting cloudy juice, very little if any nutrients are lost.
Regardless of where it first appeared, the apple has been cultivated since the dawn of history in all sorts of climates. Today, the apple is the most widely cultivated fruit, the most popular in terms of consumption, and perhaps the one with the most varieties.
There are over 8,000 varieties of apples grown around the world, 2,500 of which are grown in all states of the U.S. With various color shades of red, green and yellow, flavors ranging from tart to sweet—the shorter the growing season the tarter the fruit—and textures ranging from soft and creamy to firm and crisp, there’s an apple to fit every taste and recipe.
Though the forbidden fruit in the Garden of Eden is not identified, popular Christian tradition has held that it was an apple that Eve coaxed Adam to share with her. This origin is found in confusion between the Latin words mālum (an apple) and mălum (an evil), each of which is normally written malum. The larynx in the human throat is also called Adam’s apple because of a notion that it was caused by the forbidden fruit remaining in the throat of Adam.
| Recipe | |
| Raw Applesauce | |
| 4 apples, unpeeled, seeded and quartered | ¼ tsp. cardamom |
| 1 Tbsp. lemon or orange juice, freshly squeezed | pinch of salt |
| ¼ cup medjool dates, pitted, or 2 Tbsp. honey | water or raw apple juice, if necessary to process |
| In a blender or food processor, combine all ingredients; process until smooth or chunky consistency. Enjoy immediately, warm slightly or refrigerate. |
One of the most rewarding ways to continue to enjoy the fresh taste of summer is by growing herbs indoors where cooks have at their fingertips a source of fresh savory seasoning just a few steps away. No kitchen is too small to accommodate a pot or two of fresh herbs. In addition to adding to your culinary creations, herbs provide many necessary vitamins, nutrients, and healing qualities as well as antioxidants.
Following are four herbs that thrive inside in a sunny, south-facing window which gets at least 6 hours of bright light a day:
Chives: If you grow one herb, chives are one of the easiest herb to grow. Chives, a member of the onion family, are high in sulfur, a natural antibiotic and also have anti-inflammatory and digestive properties. Further, chives are found to have antibacterial, antiviral, antifungal and antioxidant activities. Dried or fresh chives complement summer salads, dressings, soups, potatoes, sauces, and vegetable dishes. Use immature, unopened flower buds to add a light onion flavor.
Basil: One of the most popular and favorite kitchen herbs around the world, basil is best used for Italian cooking in pesto, tomato sauces, soups, salads and dressings, but also enjoyed in Thai and some middle eastern dishes. Basil is a rich source of vitamin K, beta carotene and iron. It also harnesses antioxidant properties, reducing inflammation, promoting healthy arteries, improving circulation, detoxifying the blood, and increasing immune function. A basil infusion is helpful to soothe a cough or treat cramping. Simply pour boiling water over a handful of fresh basil leaves and steep for at least five minutes before straining and drinking.
Parsley: More than a garnish, parsley adds a light, fresh flavor and color to many dishes including soups, vegetables, pesto, salads such as tabbouleh, dressings, nut cheeses and juices. A natural anti-bacterial remedy, it is also a powerful antioxidant and anti-inflammatory which aids in digestion and detoxification as well as bolstering the immune system. Parsley has a high vitamin K content, promoting bone strength, is high in iron, and useful as a digestive aid. Chew to neutralize offensive breath.
Rosemary: Also a powerful natural remedy for soothing digestion and neutralizing bad breath, rosemary is as well helpful in relieving pain. It is one of the most recognized herbs for its health benefiting phyto-nutrients, antioxidants, and essential acids. Rosemary herb carries good amounts of vitamin A which is essential for good vision and for maintaining healthy mucosa and skin. It is an excellent source of iron which determines the oxygen-carrying capacity of the blood. Infused into an oil it can be used externally for skin irritations and joint pain. Rosemary has a warm, pungent and more astringent taste that gives wonderful flavor to soups, sauces, stews, squash, red potatoes, dips, tomato and garlic sauces, breads, dressings and more.
| Recipe | |
| Parsley Juice for Detoxification | |
| 5 carrots | 2 stalks celery |
| 1 small beet | Handful of parsley |
| Wash vegetables and cut to size. Process all ingredients through juicer; drink and experience the health healing, energy-restoring benefits. |
Most people like to chew on nuts and cook with nuts. There is one nut that is not a nut but acts like a nut and all consider it a nut. What could that be? The peanut!
“… the peanut is actually a legume, native to South America, that happens to look and taste like a nut. Nutritionally, peanuts act like nuts, too. About half their weight comes from fat, with the rest split fairly evenly between protein and carbohydrate (with fiber). About half of their total fat comes from monounsaturated fat, the kind that is linked to more healthful blood lipid levels. One-third of the fat comes from polyunsaturated fat (all of which is omega-6 fatty acid, not the super healthy omega-3). About 14% of the fat is naturally saturated.” www.webmd.com/food-recipes/features/nutty-about-peanut-butter#1
“As American as apple pie, peanut butter has made its mark on American cuisine since the early 1900s. Whether it’s partnering with jelly on bread or is the featured ingredient in cookie dough, it’s an enduring favorite. Most households have a jar of it in the kitchen at all times.
“But is peanut butter good for you? Well, like most nut butters, peanut butter is high in fat and calories (with around 190 calories and 16 grams of fat per 2 tablespoons). But the good news is, you get a lot of nutrition for your 190-calorie investment. Nuts and nut butters are a great source of protein, fiber, vitamins, minerals, and phytochemicals.
“In 2003 the FDA approved a qualified health claim for peanuts and certain tree nuts. It basically says that scientific evidence suggests that eating 1.5 ounces per day of most nuts (as part of a diet low in saturated fat and cholesterol) may reduce the risk of heart disease.
“Most of the research suggesting health benefits to nuts has involved lowering the risk of heart or cardiovascular disease or their risk factors. But there is some evidence nuts may help with other diseases as well. For example, peanuts are a source of the phytochemical resveratrol (also found in grape skins and red wine). A recent German study explored resveratrol’s possible cancer-preventing effects in colorectal cells.” Ibid.
The next time you chew on a peanut or spread the peanut butter, remember, you are chewing on a legume and you are spreading legume butter. It does sound more appetizing to say peanut butter. Enjoy!
| Recipe | |
| Healthy Nutty Banana Spread | |
| ½ cup crunchy peanut butter | ½ cup mashed banana |
| ½ cup orange juice (fresh squeezed is best) | |
| Basically use equal amounts of each ingredient. Combine peanut butter and orange juice. Add the mashed banana and mix well. This is easy, healthy and good on toast or crackers. |
Split peas, which are part of the legume family, are really nutritious. They are high in protein and fiber, low in fat and there is no need for soaking before cooking. When cooked they become very creamy. Green split peas are sweeter and less starchy than the milder yellow split peas.
When I was growing up, my mom always had some kind of a bone to put into any soup, including split pea. She would cook it up with the bone and then remove the meat from it. At that time I thought her soups were always delicious. However, I learned to cook without all the bones and meat and prepare food that is just as tasty and healthier.
“Green split peas are part of the legume family. Split peas are husked (or dehulled) and split in half. The green split pea is about 1/4 of an inch wide and pale green in color. Split peas have a mild flavor and soft texture. The split pea has more of an earthy flavor than the whole dried pea, similar to the lentil in versatility and nourishment.” www.dspdirect.ca/peas.php
When fresh peas are not available or when you want to enjoy a starchier, hardier flavored legume, dried peas are the perfect choice; they are available any time of the year.
“Although they belong to the same family as beans and lentils, they are usually distinguished as a separate group because of the ways in which they are prepared. The different types of peas are all spherical, a feature that also sets them apart from beans and lentils. Dried peas are produced by harvesting the peapods when they are fully mature and then drying them. Once they are dried and the skins removed, they split naturally.” www.whfoods.com/genpage.php?tname=foodspice&dbid=56
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Recipe |
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Simple Yummy Split Pea Soup |
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| 4 cups water | 1 bay leaf (optional) |
| 1 cup split peas | |
| Bring to boil and simmer for one hour or more until peas are soft. Then add: | |
| 1 onion, diced | 1 tsp. salt |
| ½ tsp. garlic powder | 2 cups chopped vegetables, i.e., celery, carrots, potatoes, etc. |
| ½–1 tsp. sweet basil | More water if needed |
| Cook additional 20–30 minutes until vegetables are tender. Blend until smooth or eat as is. |
| Recipe | |
| Split Pea Hummus | |
| 3 cups water | 1/4 cup olive oil |
| 1 cup dried green split peas | 1– 1½ Tbsp. lemon juice |
| 1 garlic clove | 1/2 tsp. ground cumin |
| ½ tsp. salt, or to taste | |
| Sort and wash peas. Bring water, garlic and peas to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in salt; cook 15 minutes or until tender. Drain.
Combine peas along with rest of ingredients in a food processor with the S blade; pulse 5 to 7 times or until smooth, stopping to scrape down sides as needed. Serve at room temperature. |
| 1 qt. tomatoes | ¾ cup cashews, rinsed in hot water |
| 1 6-oz. jar tomato paste | 1 onion, cut into large chunks |
| 1 cup hot water | 1 cup fresh tomatoes, chopped |
| 1 tsp. salt | ½ cup black olives, chopped |
| ½ tsp. dried oregano or sweet basil | |
| Puree tomatoes and tomato paste. Pour into pan. Blend hot water, salt, oregano or basil, cashews and onion until creamy and add to first ingredients. Add chopped tomatoes and olives. Cook uncovered on medium-low heat until hot but not boiling. Remove from heat and cover. Let stand 5–10 minutes. Serve. | |
Current dietary guidelines recommend that adults should eat at least five portions of fruits and five portions of vegetables daily to support a healthy diet and reduce the risk of major illness. It’s time to bring on the soup! Vegetable or fruit, raw or cooked, filling, nutritious, flavor-induced soup is an ingenious way to contribute to that recommendation and satisfy even the most finicky appetites any season of the year.
Soup is a broth infused with flavor. Thin, thick, creamy or chunky, soup is an essential mainstay in the daily diet of most cultures. It can be a simple meal addition or a meal in itself.
Perhaps the simplest and most delicious way to incorporate generous amounts of health-promoting nutrient-dense vegetables in your daily meals is in a soup. Use a selection of vegetables such as potato, carrot, onion, leek, garlic and celery to make a flavorful basic soup providing vitamins and rich minerals. Add greens, tomato, cabbage, broccoli, turnip, sweet potato or beet to bump up nutrition and provide depth of flavor. Puree beans to thicken vegetable soups or use whole alone. Cream or puree soups using blended squash, carrot, broccoli, tomato or pepper, adding cashews, soaked and blended, instead of milk or cream to impart a delicious creaminess.
It is adaptable to whatever ingredients are on hand. For a reasonable cost, a pot can feed an entire family.
Most soups are low-fat and high fiber, which aid in meeting nutrient needs without excessive calories. Fiona Kirk who wrote “Soup Can Make You Thin,” states: “The wealth of ingredients in a bowl of soup provides a good balance of carbohydrates, protein and fats as well as the vitamins and minerals required to create energy and keep us firing on all cylinders.” http://rendezvoustucson.com/top-6-benefits-of-eating-soup/
Hot soup can increase core body temperature by increasing metabolism by 10–20% dispelling chill.
A bowl of veggie soup can help clear up mucus and aid a digestive system that has been weakened by sickness.
Valuable vitamins and minerals are retained directly within the soup.
Studies have found that toddlers who were given veggie and herb packed soups for seven weeks showed an improved tolerance for vegetables of all kinds when compared with toddlers who didn’t eat soup. www.sheknows.com/food-and-recipes/articles/1076907/benefits-of-soup/
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Recipe |
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Creamy Tomato Bisque Soup |
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| 1 qt. tomatoes | ¾ cup cashews, rinsed in hot water |
| 1 6-oz. jar tomato paste | 1 onion, cut into large chunks |
| 1 cup hot water | 1 cup fresh tomatoes, chopped |
| 1 tsp. salt | ½ cup black olives, chopped |
| ½ tsp. dried oregano or sweet basil | |
| Puree tomatoes and tomato paste. Pour into pan. Blend hot water, salt, oregano or basil, cashews and onion until creamy and add to first ingredients. Add chopped tomatoes and olives. Cook uncovered on medium-low heat until hot but not boiling. Remove from heat and cover. Let stand 5–10 minutes. Serve. | |