vegan

Health Nugget – Short on Protein?

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On becoming a vegan, I was convinced that processed foods and meats were not the best for the body. I was challenged by family members who consistently said I would die if I did not eat meat. But, after much research and realizing that the meat industry had convinced many that a meatless diet would be devastating to health, I was quite satisfied with my decision and have been much blessed ever since.

I share the following excerpt to help those who may still have fears of not getting enough protein. This answers the question: Where do I get protein?

Body’s Protein Needs

“In sickness and in health one of the most important functions of our body is to rid itself of poisons constantly building up from the breakdown of food being digested. There are four ways the body has to get rid of these poisons: the lungs, the skin, the bowels, and the kidneys. At each of these exit stations the body uses water as the doorman. Even the lungs use water to rid the body of the gaseous waste, carbon dioxide. You can tell that it is so by breathing on your glasses or mirror and you will see the drops of water. What does water and the body’s need for it have to do with protein?

“In the breakdown of protein the body produces urea, which is moved out of the blood by the kidneys. The more protein consumed the greater the need the body has for water to remove the urea produced as a result. Dr. Nathan Smith, professor of Athletic Medicine at the University of Washington in Seattle, likes to talk school athletes out of their protein habits. Energy can be more efficiently handled when it comes from complex carbohydrates like whole grains than from protein sources found in products of animal origin.

“A number of years ago in Haiti thousands of children were suffering from a protein deficiency disease called Kwashiorkor. After being weaned, the babies were given starchy diets poor in protein and the mortality rate for children under four years of age was 50%. To meet the crisis they initiated an instruction program of three handfuls of grain to one handful of beans. As a result the protein deficiency was halted and eradicated from the island. Thanks to the understanding of medical science, a crisis was halted and lives were saved. But now we are faced by another dangerous problem of too much protein.

“The fear of not having enough protein has led us to the opposite problem of too much protein. Even the false idea is presented that we need a certain kind of protein that can be obtained only from animal sources and that vegetable proteins are incomplete. There are populations around the world that eat 4% of their total calories as protein and these proteins are plant proteins.

“Science indicates that the 100-plus grams a day protein intake of the average non-vegetarian American puts a tax on the liver and kidneys, triggers a loss of calcium from the bones, and also leaves behind a toxic residue which before being eliminated often damages the body and thus makes it more susceptible to a variety of diseases, including cancer and arthritis.

“The question of how much protein the body needs varies from person to person, but the recommendation from the National Research Council is 46 grams for the ladies and 56 grams or 2 ounces for the men. These figures have been inflated by 30–50% because of allowing a margin of safety.

“Adequate protein is easily available from a vegetarian diet. Here is a list of a few foods and the amount of protein they contain:

1 cup pinto beans – 15 grams

1 baked potato – 5 grams

1 cup asparagus – 5 grams

2 slices of bread – 6 grams

1 cup broccoli – 6 grams

1 cup of green peas – 8 grams”

 Country Kitchen Collection, 44, 45, Family Health Publications, 1992.

By looking at the few items listed above, it would be very hard to have a protein deficiency.

Recipe – Apple Almond Flour Cookies

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Organic Apples High in Bacteria

Published in Frontiers in Microbiology, a new study shows that organic apples harbor a more diverse and balanced bacterial community, which could make them healthier and tastier than conventional apples.

“The bacteria, fungi and viruses in our food transiently colonize our gut,” says study senior author Professor Gabriele Berg, of Graz University of Technology, Austria.

The researchers compared the bacteria in conventional store-bought apples with those in visually matched fresh organic ones. Stem, peel, flesh, seeds and calyx – the straggly bit at the bottom where the flower used to be – were analyzed separately.

“Putting together the averages for each apple component, we estimate a typical 240g raw apple contains roughly 100 million bacteria,” says Berg. The majority of the bacteria are in the seeds, with the flesh accounting for most of the remainder. So, if you discard the core, your intake falls to nearer 10 million.

“Freshly harvested, organically managed apples harbor a significantly more diverse, more even and distinct bacterial community, compared to conventional ones,” explains Berg.

Specific groups of bacteria known for health-affecting potential also weighed in favor of organic apples. Lactobacilli – of probiotic fame – was found in most of the organic apple samples.

For those who can “taste the difference,” “Methylobacterium, known to enhance the biosynthesis of strawberry flavor compounds, was significantly more abundant in organic apples; here especially on peel and flesh samples, which in general had a more diverse microbiota than seeds, stem or calyx.” Together the studies show that across both bacteria and fungi, the apple microbiome is more diverse in organically grown fruits.

Excerpts from www.sciencedaily.com/releases/2019/07/190724090255.htm

Recipe – Apple Almond Flour Cookies 

Ingredients

1 small organic sweet or tart-sweet apple (red delicious, gala, Macintosh, Braeburn)

1 cup blanched almond flour

2 tsp. coconut sugar, brown sugar, or maple syrup, optional

1/4 tsp. ground cardamom

1/2 tsp. vanilla extract or 1/8 teaspoon almond extract

1/8 tsp. fine sea salt

Process

Line a cookie sheet with parchment paper.

Scrub and cut apple into chunks; process in a food processor, scraping down sides, until pureed (mixture will look like raw apple sauce).

Place the almond flour in a medium bowl. Add the apple puree (1/2 cup only, not packed), sweetener, cardamom, extract, and salt. Stir until completely blended.

Using a small cookie scoop or a tablespoon, drop dough in 12 mounds, spacing 2 inches apart, on prepared cookie sheet.

Bake at 350°F for 15 to 18 minutes until golden brown and centers feel firm to the touch. Transfer cookies to a cooling rack and cool completely.

Recipe – Basil Pesto

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Healthy Basil

Recent research suggests that basil can help fight bacteria, viruses, and chronic diseases.

Basil, an aromatic herb belonging to the mint family, is perhaps best known as the key ingredient in pesto – that savory Italian sauce made from olive oil, garlic, crushed pine nuts [or walnuts] and loads of fresh basil leaves.

The type of basil used in Mediterranean cooking – Italian large-leaf – pairs well with tomato dishes. Other common varieties like sweet, lemon, Thai and holy basil are used judiciously in Thai, Vietnamese and Indian cuisine.

There are more than 40 cultivars of this pungent plant, each with its own characteristic color and aroma. Depending on the variety, basil can be green, white or purple with a scent reminiscent of lemon, cloves, cinnamon, anise, camphor or thyme.

But it is basil’s medicinal properties, rather than its culinary value, that extend the herb’s uses far beyond the humble pesto. Like other aromatic plants, basil contains essential oils and phytochemicals in the leaves, stem, flowers, roots and seeds that have biological activity in the body.

Throughout history, ancient cultures have used herbal remedies to prevent and treat illness and disease. Basil is just one example of the wide range of medicinal flora historically used in plant-based tinctures, compresses, syrups and ointments.

For instance, holy basil, or tulsi in Hindi, has been used as a treatment for gastric, hepatic, respiratory and inflammatory disorders as well as a remedy for headache, fever, anxiety, convulsions, nausea and hypertension.

In addition to its culinary uses, basil is also used in perfumes, soaps, shampoos and dental preparations. It is recommended in herbals for the relief of dysentery, gas pains, nausea, and as a cure for worms and warts.

www.precisionnutrition.com/healthy-basil

Recipe – Basil Pesto

Ingredients

One package of fresh basil (4 oz.), always available at Trader Joe’s or any Asian market

2 handfuls walnuts

2 small garlic cloves

Juice of one lemon

1/2 cup nutritional yeast

¾ cup olive oil

Salt

Process

Blend all ingredients in blender; add more olive oil if more liquid consistency is desired. Serve on pasta. The pesto will last in the refrigerator for 3-4 days. It can also be used as spread on sandwiches or added to salads, or anywhere instead of mayonnaise.

Health – The Rise of Veganism

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Browsing the grocery store aisles, one can’t help but notice the rise of veganism in the United States. There are more vegan products on the shelves by the week. Multiple documentaries have been released on Netflix, such as The Game Changers in 2019, or HOPE – What You Eat Matters in 2018 on YouTube. People are turning to the vegan lifestyle because the future of our planet is at stake.

Meat and dairy production is the single largest contributor to global warming. Rainforests, the lungs of our planet, are being cleared to graze cattle or cultivate cattle feed, such as soybeans. Only 2% of soy produced worldwide is consumed by humans. Seventy percent is cattle feed, 28% biofuel.1 Animal agriculture consumes more precious water than all the other world’s industries combined.

 

NETFLIX YOUTUBE
What the Health H.O.P.E. What You Eat Matters
The Game Changers Food Choices
Cowspiracy Super Size Me
Vegucated Diet Fiction
Fat, Sick & Nearly Dead Forks over Knives
Food, Inc. Eating You Alive
Plant Pure Nation
Let us be Heroes

 

Environmental agencies had traditionally focused on plastic waste and car pollution, but the largest threat to our planet was a taboo. Why? Food is a sensitive issue. People react with anger when someone tells them what to eat or not to eat, especially when we’re talking about meat. As a society, we have been fed the meat industry lie that meat and dairy are essential for our nutrition. Only recently, these taboo questions are being answered and the public is learning the truth.

As Seventh-day Adventists, we have known this truth for 150 years. Yet, we have been unable to convince the public with our health message. Not only that, we have been abandoning these truths in order to be more “mainstream.” According to the PBS research, only 30% of Seventh-day Adventists practice some form of vegetarianism.2 Even with just 30%, we achieve better health and longevity than the general population. Imagine the difference if all church members adhered to the health message. The results would be worth bold letters in every news outlet.

As Adventists, we should be on the cutting edge of nutritional science, plant-based culinary arts, and exemplary lifestyle. Yet, quite the opposite has been the case. Those of us who adhere to some form of vegetarianism have earned the reputation for bland food preparation. I often get inspired by one of my favorite cuisines – Indian food, which is considered one of the world’s best ethnic kitchens. Why? The Hindu people of India have been on the vegetarian diet for thousands of years. They have had all these years to perfect their recipes to the gourmet level of today. Various vegan movements turn to Hinduism as the poster child for humane treatment of animals and saving our planet.

Shouldn’t it be the Seventh-day Adventists that the world is turning to? At one point in history, Seventh-day Adventists changed the way America eats breakfast. How did it happen that we are so behind modern food trends? Sadly, we have abandoned our health message.

If we had upheld the health message that was given to us in the 1800s, the world today would be at our feet asking for help and expertise. What a tremendous evangelism opportunity lost! I can’t think of a greater opportunity lost in the entire history of Adventism. The entire world would learn of Seventh-day Adventists and their message via mainstream media. For free! Instead, it’s the Hollywood stars who are spreading the health message. Every week I hear of a new Hollywood star going vegan.

When watching the various documentaries on veganism that have become popular in recent years, I see the Adventist health message being preached. I can’t help but notice that many of the nutritional experts take their knowledge directly out of Spirit of Prophecy, down to the last letter. The history is being repeated as in biblical times. If God’s people abandon the message that God gave them, He can raise someone else to do the work—in this case, saving our planet from an ecological collapse. This could have been our role that God had in store for us, but we turned it down. God gave us decades of preparation time for this moment in history. We have had over 100 years to perfect our nutritional science, culinary arts, and natural medical treatments. Yet, we have lost the opportunity. As today’s vegan movement is gaining momentum, no one knows that this message has existed for over 100 years, gathering dust on the bookshelves of Adventist households.

Is it too late? As the saying goes, better late than never. Although the health food world is light years ahead of us, we can still come to the forefront and say: “Hey, we have known all this for 150 years! But nobody paid attention.”

There are various diet trends such as the Atkins diet, gluten free diet, ketogenic diet, etc. But veganism is not a temporary fashion. It is here to stay. Let’s dust off our treasured publications such as The Ministry of Healing, Counsels on Diet and Foods, and Christian Temperance and Bible Hygiene. People will be astounded to find out that this information has been available for over 100 years. Although the majority of Seventh-day Adventists are indifferent to the health message, there are a few who adhere to it. Let’s talk to people, let’s share the newest documentaries available (see table for list) as a conversation starter. No one will say that this is extreme anymore. People accept this message because the very existence of our planet is at stake. Let’s share our recipes with people. Let’s forge strong friendships. Relationships are created around food in all of the world’s cultures. We have forgotten this reality in our country. Let’s start cooking at home and share with friends and neighbors. You can make a difference.

I live in a condominium unit in a large city and have made friends with my neighbors. Lately I had overseas visitors staying in my home. I enjoyed cooking for them and one night we just had too much food left over. I called one of my neighbors, explained the situation, and asked if I could bring her a take-out box of food. She happily accepted and said that she hadn’t had her dinner yet and was thinking what to eat, but her fridge is empty. I delivered the box promptly; she said a big thank you. The next day, I received a phone call. The lovely lady asked from what restaurant I ordered the meal. Hah! It was made from scratch in my kitchen! Ravioli garnished with fresh basil pesto (see a pesto recipe on page 49). Fresh herbs make a big difference and give your dish a gourmet touch.

My neighbor requested a visit in my home for a basil pesto demonstration. She is a successful woman in her ‘70s who operates her own business. She suggested a Saturday morning as it’s the best time for her new boyfriend to come as well, whom she’d love for me to meet. I assured her that her boyfriend is welcome as well and explained that Saturday mornings are not suitable for me because I attend a church at these hours. “On Saturday?” she asked. “Come on Sunday morning and I’ll explain why my day of worship is Saturday,” I replied. She happily agreed. Talking about outreach opportunities! They come themselves if we are friendly to our neighbors!

Large cities also have vegan support groups. Many people want to start this lifestyle, but don’t know how and search for like-minded individuals. These places are great to get involved. You can make friends there, organize potluck lunches, or the like.

But first, we have to return to our roots, to our health message. Once people find out what a treasure we have, they will request visits to our homes. May God bless you and keep you as you live His health message.

1 H.O.P.E. What You Eat Matters

2 www.pbs.org/wnet/religionandethics/2012/03/23/march-23-2012-seventh-day-adventists-and-health/10575/

Recipe – White Sauce

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1 1/2 T. Arrowroot powder

1 t. chicken style seasoning

1 c. cashew milk

1/2 t. sea salt

Put Arrowroot powder (or cornstarch) into sauce pan and gradually add milk, stirring until well blended. Cook over low heat until thickened, and add seasoning. Serve over vegetables.

Recipe – Berry Cobbler

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Place in a large saucepan:

1 can crushed pineapple (20 oz.)

1 1/2 lb. sliced strawberries (unsweetened, fresh or frozen)

1/2 pkg. frozen peaches, diced

1/2 tsp. sea salt

1 1/2 cup date sugar

2 Tbsp. lemon juice

2-3 Tbsp. Agar Agar (or Cornstarch)

Bring to a boil, stirring constantly until thick. Pour into a large baking dish, and top with Cashew and Oat Pie Crust. Bake at 350° until golden brown. For variety, blackberries, boysenberries or blueberries may be substituted.

Recipe – Millet Pudding

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Place in Blender:

3 cups cooked millet

1 tsp. vanilla

1/2 cup honey

Then add enough soy milk or cashew milk to soften to a pudding consistency.

Pour enough Grape Nuts in a baking dish to make a one-inch layer and then add the pudding. Bake on a low heat in the oven for about thirty minutes. After baking, remove from oven and place any seasonal fruit, sliced, on top.

Recipe – Rice Croquettes

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2 cups cooked brown rice

1 cup bread crumbs or Grape Nuts

3/4 cup cashew or soy milk

4 T. chopped onion

1 cup chopped nuts

1/2 t. sea salt

Combine milk, onion which has been simmered slightly in water and sea salt and pour over the bread crumbs or Grape Nuts and let stand for about 10 minutes. Then add the rice. Form into croquettes, and place on a cookie sheet or baking dish and bake about 45 minutes at 350º.

Recipe – Mulberry Pie and Cobbler

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Place in a large saucepan:

1 20 oz can crushed pineapple

2 lbs. fresh purple mulberries

½ t. salt

1 cup date sugar

1 T. lemon juice

2 T. agar powder (or cornstarch)

Bring to a boil, stirring constantly. Place in an unbaked pie shell with a full or lattice top and bake at 350° for 30 minutes or until golden brown. May also be used as filling for a cobbler.

Recipe – Nut, Lentil and Rice Loaf

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1-2 tablespoons water

2 cups streamed brown rice

1 cup mashed lentils

2 tablespoons chopped onions

1 tablespoon whole wheat flour

Sauté onion and sage in small sauce pan with the water. Mix browned flour and milk, stirring till smooth. Add this to the onion. Add remaining ingredients. Pack in non-stick loaf pan and bake at 350° for 20–30 minutes.