Chapter 18

Fasting, Fasting, Fasting

Chapter Highlights:

• Fasting from What?

• Why Fast?

• Some Toxic Substances

• The Reward of Fasting

Let’s Get Started

There are many kinds of fasts. When you go in for a physical checkup, the doctor will often ask you to fast from food after 9:00 p.m. and from liquids after midnight. Perhaps you didn’t know you were fasting during these times, but you were!

When the Jews fasted in Old and New Testament times, most of the time it was from sunrise to sundown. This is still done during some religious fasts. Muslims fast in this same manner during their fast of Ramadan. Medical journals report dozens of studies that show the health problems directly related to eating a big meal after the Ramadan practice of eating no food from sunrise to sundown and then eating a big meal. There is also a risk of dehydration and starving from this kind of observance. Many people who do not practice Ramadan go from sunrise to sundown without eating and then eat a large, heavy meal. This can cause many different health problems as explained in chapter 17.

Fasting from What?

JEREMIAH 36:9 Now it came to pass in the fifth year of Jehoiakim the son of Josiah, king of Judah, in the ninth month, that they proclaimed a fast before the LORD to all the people in Jerusalem, and to all the people who came from the cities of Judah to Jerusalem. (NKJV)

A day of fasting was proclaimed because of a national emergency, which historians suspect to have been the Babylonian attack of 605 BC. Fasting was used as a way to bring the people together*, to petition the Lord to help them. Fasting was not used for health purposes but for religious purposes. Apparently, they were allowed to have water during this kind of fast, but no food (Illustration #33).

Four Fasts

ZECHARIAH 8:19 Thus says the LORD of hosts: “The fast of the fourth month, the fast of the fifth, the fast of the seventh, and the fast of the tenth, shall be joy and gladness and cheerful feasts for the house of Judah. Therefore love truth and peace.” (NKJV)

Fasts were normally for commemorating historical occurrences. These four mentioned in Zechariah were to commemorate, respectively, the destruction of the first temple, the destruction of the second temple, the destruction of Jerusalem, and the destruction of the independent Jewish state in ancient times.1 Although originally these fasts were to be major fasts, the latter two eventually became minor fasts. Holy texts, readings, and prayers of petition were regular parts of the proclaimed fasts.

What Others Say

T. D. Jakes

Many people are discovering the pleasure of fasting and are renewing the biblical observance of using the day of fasting to pray and seek direction from the Lord.2

A Whole Forty Days!

MATTHEW 4:1 –4 Then Jesus was led up by the Spirit into the wilderness to be tempted by the devil. And when He had fasted forty days and forty nights, afterward He was hungry. Now when the tempter came to Him, he said, “If You are the Son of God, command that these stones become bread.” But He answered and said, “It is written, ‘ Man shall not live by bread alone, but by every word that proceeds from the mouth of God.’” (NKJV)

Forty days without eating is about how long it takes to use up all the stored energy in your body. This is not recommended for most Westerners. With the introduction of junk foods, soft drinks, processed foods, air pollution, and high stress levels, most Westerners are not in good enough shape to do a forty-day fast and remain healthy afterward. The medical journals are filled with articles reporting hundreds of negative health results because of the Ramadan fasting that Muslims do. They fast for only one month, and then it is only from sunrise to sunset. This creates a great stress on human bodies, especially if, after not eating during the day, one eats a large meal after sundown.

*Illustration #33 Water Pot and Ladle— Although some biblical fasting required refraining from drinking water during a fast, during non-fasting times it is best to drink six to eight 8-ounce glasses of water daily.

If you decide that you want to try fasting in order to seek the Lord, please do it sensibly! Start by outlining how you will do it, which will be covered in depth in this chapter. Write it down. Then go see your doctor for a physical, show him the outline of your fasting plan, and then ask your doctor to approve your fast. Even if you decide to go to a clinic or retreat to do your first fast, let your doctor know and get his approval.

Why Fast?

ACTS 13:2 –3 As they ministered to the Lord and fasted, the Holy Spirit said, “Now separate to Me Barnabas and Saul for the work to which I have called them.” Then, having fasted and prayed, and laid hands on them, they sent them away. (NKJV)

Basically, people fast for either religious or health reasons. People who fast for religious reasons do so to get closer to God, to ask for forgiveness, to petition God for something, to confess sins and repent before God, to wait on God for an answer to a petition (as in Acts 13), or just to feel God’s presence with them. Some call this last sort of fasting “practicing the presence of God.” These are the same reasons people fasted in Bible times.

People who fast for health reasons do so to have blood tests done, to clean out the “sludge of winter,” to remove toxins or heavy metals, to improve digestion, to give the body a rest from eating and digesting, to stimulate healing, to test for allergies or sensitivities, or to get over a specific sickness, which is generally coupled with prayer, repentance, and forgiveness. When you fast from food, your body doesn’t have to concentrate on all the bodily functions that go with eating, digesting, and eliminating. Instead, your body can use its energy for other purposes such as healing and spiritual matters.

Fasting eliminates a host of concerns that normally go with eating— where to eat, what to eat, when to eat, etc. It gives you more time for meditating, reading Scripture, and petitioning God. Fasting one day a week, when properly done, can improve your health.

What Others Say

Cheryl Townsley

Regular fasting is one of the easiest ways to cleanse the body. When we stop eating, we transfer all of the energy used to process food into eliminating body toxins. Fasting one day a week (for twenty-four to thirty-six hours) totals fifty-two days a year of cleansing the body. Those fifty-two days become days of rest— cleansing restoration for the body, mind, and soul.3

I Don’t Know About This …

You have already been doing a mini-fast almost every day! You go from sometime in the evening, say dinnertime, to the first meal of the day called breakfast (“break the fast”). So, you are already going without food for eight to twelve hours, depending on whether you snack after dinner or before bedtime. The Jews most often fasted from sunrise to sunset. That is about the same time you already fast, but at the other end of the day. Hopefully, knowing this will help to calm any fears you may have about fasting.

Start Slow!

If you are totally healthy, you might want to start with just taking juiceclear liquids, and pure water all day long for a period of twenty-four to thirty-six hours (Illustration #34). Your first food after this period should be something light like a fruit plate or a salad plate with just veggies and some lemon juice, and perhaps a touch of olive oil. Then you can eat something more substantial after that for the next meal. If you are not totally healthy, say you have diabetes, hypoglycemia, cancer, arthritis, high blood pressure, asthma, kidney disease, heart disease, or any other health problem, see your doctor first! Then, when you get the okay, start slowly and keep your doctor informed of what you are doing. Likewise, if you are fasting for spiritual reasons, inform your pastor, minister, or priest in case you have a need to call them, just as you might call your doctor, but about spiritual, emotional, or mental problems.

Juice fasts are popular because even though you don’t eat food, you still get some food source fuels to feed the blood sugar and prevent a blood-sugar crisis. Many companies produce powdered nutrients that can be used as meal replacements when doing partial or selected fasts. They are generally made of easily digested foods so that when in liquid form your body doesn’t have to digest foods. This is not actually fasting, but is advisable for those who have trouble going without food or who have stressful lives, making it inadvisable to do a fast during the workday. Living Fuel is one of these foods. So is Ultra Meal from Metagenics and Dream Protein, both available through holistic health practitioners.

*Illustration #34 Fruit and Vegetable Juice— Provided you are totally healthy, start fasting by drinking only fruit and vegetable juice for a period of twenty-four to thirty-six hours.

What Others Say

Rex Russell, M.D.

Hippocrates, the father of medicine, used fasting to combat disease 2,400 years ago. The ancient Ayurvedic healers of the Hindu religion prescribed fasting weekly for a healthy digestive system. Most nationalities, religions and languages have a tradition of fasting handed down from their ancestors.4

The First Days

Prepare by reading Scripture and praying about the wisdom of fasting. Then write out what you plan to do and accomplish. This would include the number of days for each phase as detailed earlier, the time limit you are setting for the fast, and your method of coming off the fast. On the first day of preparation, abstain from eating fat, meat, and all animal products, including milk and eggs. On the second day, eliminate all foods made of grains, including gravy, bread, crackers, and pretzels. On the third day, begin to drink several more glasses of water than you usually would and eat only raw fruits and vegetables. On the fourth day, switch to fruit and vegetable juices. Use juice that is as fresh and unprepared as possible and dilute it half and half with pure water. Stay away from juice with salt, EDTA, or preservatives. Eliminate all caffeine as well. Drink some diluted juice every hour or two throughout the day and night as long as you are awake. If you feel hungry, drink a little juice or water and breathe deeply several times to relax your digestive organs. On the fifth day, you can go to only water if you wish. This can be maintained as long as you feel healthy. If you begin to feel really, really hungry, go off the fast.

Many people feel really terrible the first day or two of a juice or water fast. This is to be expected if you have a blood-sugar problem, eat poorly, or have been around toxic substances (the following list). It is also to be expected if you have been addicted to any foods or substances like caffeine, nicotine, sugar, salt, wheat, or dairy products. This period of feeling terrible is called “withdrawal.” It generally takes at least three days for withdrawal effects to go away. Exercise, do deep breathing, relax, and drink a lot of pure water.

Some Toxic Substances

Get Me Off This, Fast!

To go off a fast, just reverse the process. Drink juices for a day. Then eat fresh fruit and veggies. The following day add in grains, and on the last day add in meat, eggs, fish, and milk.

If you are on water and feel great and then upon eating fruits and veggie juices you begin to experience strange symptoms, like headaches, a runny nose, coughing, or pain anywhere, you might have a food allergy or sensitivity. Go back on the water until the symptoms clear up. Then take the diluted juice of only one fruit. If adding the juice causes no change in how you feel, you may add in another type of juice the next time you take juice. Continue to add one new juice each time. When you begin to eat solid foods, eat one type of food at a time. Add a new food, if you wish, each time you take some sustenance. If you come across a juice, vegetable, grain, or other substance that makes a really noticeable change in how you feel, you will be well on your way to discovering what is making you sick. (This is called “food challenging” and is a very popular way to test for food allergies or sensitivities.) See an allergist with this information for confirmation or a remedy. Be suspicious of any of the following: dairy products, corn and corn syrup, wheat, sugar, eggs, chicken, oranges, pork products, preservatives, peanuts, and potatoes. But that’s not to say other foods or substances won’t cause an allergic reaction; they might.

What Others Say

Rex Russell, M.D.

Don’t expect mental miracles on your first fast. Addiction and withdrawal symptoms (irritability, anger, headaches, and so on) could override any first-time benefits. Examples of fasting’s positive effect on the mind, however, are even more striking.5

Fasting Cures

LEVITICUS 16:29 –31 This shall be a statute forever for you: In the seventh month, on the tenth day of the month, you shall afflict your souls, and do no work at all, whether a native of your own country or a stranger who dwells among you. For on that day the priest shall make atonement for you, to cleanse you, that you may be clean from all your sins before the LORD. It is a sabbath of solemn rest for you, and you shall afflict your souls. It is a statute forever. (NKJV)

Many Christians believe that diseases and unclean states are caused by sins; this is why so many churches require a confession of sins before a healing service or prayer for healing. Atonement and repentance are very important parts of a cleansing fast for spiritual or physical healing.

The definition of sin is missing the mark. Many people feel guilty for things they do that are considered sin and hold on to this and create a kind of immune suppression in their body because of it. When the immune system is suppressed, many diseases can occur as a result. Releasing the guilt by confessing it and asking for forgiveness can stop the immune suppression and allow healing to take place. This is part of what is now called the body-mind connection. Confessing sins can also be a kind of placebo effect and reduce illness as well. Or the disease could be caused by a nocebo effect and the problem will be lifted as well. This is especially true of anxiety and depressive disorders.6 In James 5:15 –16 we read: “The prayer of faith will save the sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven. Confess your trespasses to one another, and pray for one another, that you may be healed. The effective, fervent prayer of a righteous man avails much” (NKJV). And that clearly points out that confession of sins can help with healing.

In the last thirty years I have heard of many people who have been cured of many different diseases by fasting. schizophrenia and rheumatoid arthritis are the most popular diseases for using fasting, because often they can be caused by food allergies.

Abraham Hoffer, M.D., used to discuss many different cases of schizophrenics who were suffering from food allergies, even people in catatonic states, who recovered when they fasted and found out what foods were causing the condition. We had many discussions about schizophrenia and allergies and fasting when he gave talks at the Nutritional and Preventative Medical Clinic in Toronto where I was a nutritionist. Dr. Hoffer is one of the founders of the system of healing called Orthomolecular Medicine, which uses varying doses of vitamins and other nutrients for healing as well as fasting and other kinds of medical testing.

Migraines, stomach problems, allergies, sinus conditions, and mild depression all have been reported to have been cured by fasting or fasting and prayer together. All of these fasting cures were done in clinical settings with supervision and should not be attempted without medical supervision.

The Reward of Fasting

MATTHEW 6:16 –18 Moreover, when you fast, do not be like the hypocrites, with a sad countenance. For they disfigure their faces that they may appear to men to be fasting. Assuredly, I say to you, they have their reward. But you, when you fast, anoint your head and wash your face, so that you do not appear to men to be fasting, but to your Father who is in the secret place; and your Father who sees in secret will reward you openly. (NKJV)

When Jesus speaks of fasting to know God, he speaks of the rewards that God will bring you. They are peace, joy, love, forgiveness, and the wonder of knowing God in a new and refreshing way. Just be sure that when you fast, you do it sensibly. God is not impressed with fools*.

Chapter Wrap-Up

Study Questions

1. What does the Bible say about fasting?

2. What were the different fasts that were followed in Bible times? Why are they of importance today?

3. Which fasts are done today by Christians and for what reasons? Do you think it is effective to do these kinds of fasts?

4. What is the right way and what is the wrong way to fast?

5. Why do you think Jesus said people should keep their fasting secret from all but God?

Chapter 19

Recipes for Healthy Living

Chapter Highlights:

• Breakfast

• Soups

• Lunch or Dinner

• Snacks or Appetizers

• Breads

• Salads

Life is fun! Well, at least it should be. Eating healthy should never be seen as an option, but as a daily endeavor. Our bodies were meant to be fueled by food, whole food in as natural a state as you can eat it. Have you noticed that as our food, water, and air supplies become more adulterated we become susceptible to more and more diseases? The diseases that were considered “old people’s diseases” just fifty years ago are now commonplace among teenagers and children. As fast food and toxic chemicals in the food and water supplies have increased, so have diseases like diabetes, autism, heart disease, high cholesterol, and flu plagues. Antibiotic-resistant organisms are running rampant in schools, hospitals, and nursing homes. Many elderly are living out their lives in nursing homes and hospitals, whereas fifty years ago most elderly died of old age.

Changing your diet can help! Following the Mediterranean diet style of eating can help you feel better and live a more vibrant life, and I have a few tips that can help:

If God made it, eat it. If man made it, leave it.

This is my most famous saying of all time. That should be all you need to know when shopping or eating out. Just look at the food and ask, “Is this the way God intended this food to be?” If the answer is no, then don’t bother with it.

We were not designed to live on caffeine, sugar, and preservatives. They can destroy your body little by little. If you ate junk food and woke up with a headache or a hangover, it might be obvious, but it generally isn’t that fast. Eating nutrientless food is a slow, insidious, and downward descent to ill health. It starts when you are a child.

Believe me when I say there are those who actually think that the devil made junk food. I don’t believe it. I think man, greedy man, unthinking man, corporate man, made the junk food. And that brings me to another of my favorite sayings. Ask yourself, Is this food made for eating or for selling? Will someone make a huge profit from this with no concern for your health? Or is a farmer or farm cooperative going to make a living from this food? Hopefully for most of the food we eat the answer will be “The farmer will make his living from this food.”

Eat green at every meal.

If you eat something green or take a green powdered drink at every meal, you will start on the path to better health. Never serve a sandwich without green lettuce. Never eat cheese without lettuce.

Eat colored foods daily.

Every day, eat a variety of different-colored foods, especially dark blue, red, orange, yellow. These foods have the highest amount of nutrients. How smart of God to make it so easy for us to be healthy. I have met people who say they don’t eat anything white, and that just won’t work. How can you live without cauliflower? Actually it is supposed to be green. It is bleached by farmers who tie up the leaves over the growing head of cauliflower so the sun can’t turn it green. Look for brocco-flower for a greener variety. White sugar and white bread are two white foods to stay away from.

Garnish with sprouts and chopped herbs.

Add chopped parsley or dill and sprouts to every meal. This will give you enzymes, chlorophyll, and vitality.

Drink water regularly.

Fill a large container of fresh, filtered, or well water every morning and drink it throughout the day. Forget the ice; it will just slow down your digestion. Add lemon to your water to make it more alkaline. It might take a few weeks to get used to drinking un-iced water as your main beverage, but soon you will enjoy it as you train yourself to want the wholesome drink that God gave us for health.

Eat whole grains.

If you are going to eat grains, eat only whole grains and whole grain products. There’re everywhere; it’s easier now than ever before. Sure, it takes a little more time to cook brown rice than white rice, so plan ahead.

Use whole grain flours.

Every recipe I have ever tried with flour can be turned into a whole grain recipe without much problem. Just remember, if you are using whole wheat flour, use pastry flour for things that are not going to be treated roughly like pancakes, waffles, biscuits, cakes, cookies, piecrust, muffins, and quick breads. If it takes kneading, use bread flour; it’s that simple. If you sift the dry ingredients first, you can sift out any bran that is in overabundance and replace it with a little more flour. Save the bran and use it for cooking or put it in a shake.

Use only whole salts.

Research is starting to show that the health problems associated with salt are associated only with refined salt, sodium chloride. When you use a whole salt like Real Salt or Celtic Sea Salt, you also get all the minerals that should be in the salt so the health issues will be less.

How to Cook with Success

  1. Read over the recipe before you start.
  2. Allow enough time to get ready, make the recipe, cook it, and clean up.
  3. Check your supplies to see if you have all the necessary ingredients.
  4. Make a list and purchase what you need.
  5. Clean off the surface you are going to use with a damp cloth and dry it.
  6. Get out all the utensils you will be using.
  7. Get out all the ingredients you will be using (all ingredients should be room temperature unless otherwise specified).
  8. Make the recipe as it is written the first time to see how it comes out. Then make substitutions if you want to.
  9. Set a timer that will ring when the time is up so that you won’t forget it.
  10. Clean up as soon as you have finished cooking, baking, or making food.

Whole Grains, God’s Most Perfect Food

Whole grains are all the rage these days, and it’s no wonder. They are the total food, the complete food, that God intended us to eat.Whole grains contain fiber, protein, and carbohydrates and many nutrients like vitamin E, B vitamins, and vitamin F, depending on the type of grain. The current thinking is that we all need to eat at least 25 grams of fiber a day and that eating fresh vegetables and fruits along with whole grains will provide this. This is why it is good to substitute whole grains for refined grains like white flour or wheat flour; brown rice for white or refined rice. Try adding whole grains into soups and stews, substitute whole wheat pastry flour equally for all your delicate baking needs like cakes, pies, cookies, and muffins. Use whole grain flours in bread baking and for making sauces and thickenings.

Simple Grain Breakfast

Cook desired quantity of oatmeal, millet, buckwheat, or commercial hot cereal. While cooking, add one or more of the following:

Ladle cooked mixture into bowls and top with butter or olive oil or a mixture of both, flaxseeds, chopped fresh parsley, and soy sauce or Real Salt brand sea salt.

Simple Vegetable Breakfast

Using a steamer or steamer basket inside a large pot, bring water to full steam. Cut up and steam vegetables, starting with those that take the longest to cook— potatoes, brussels sprouts, broccoli stems, onions, beet and other roots, and sweet potato. Veggies that are cut into about one-half-inch cubes should take 10 to 12 minutes to fully cook.

Add other veggies to the pot as the first ones continue to cook.

Peas, green or yellow beans, mushrooms, zucchini, summer squash, broccoli florets, peppers, or precooked veggies will take less time to cook. These can be added after the first vegetables have cooked for 6 or 7 minutes. Chopped spinach and other greens only take a minute or two.

Serve with butter or olive oil, chopped fresh parsley, cumin seeds, sunflower seeds, or even natural or homemade catsup. Salt and pepper, if desired.

You may add an egg or two for each person. Bring the egg to room temperature by covering it with hot water for 3 or 4 minutes. When the chopped greens have been added to the steaming veggies, carefully lower the eggs into the steamer and leave them for the last 4 minutes of cooking time. When the meal is finished cooking, remove the eggs to cold water to stop the cooking. Break the egg shell by hitting it with a table knife so it opens into two halves. Scoop out the egg from each half into the veggies and serve with a little olive oil, chopped parsley and freshly squeezed raw garlic. Small cubes of cheese may be added instead of the eggs, or add cream cheese, or even tuna fish or leftover meats. Fresh herbs can be added to the meal at serving time.

This recipe provides variety for breakfast because it can be made from any seasonally available vegetables.

BREAKFAST

Tofu Shake

For each serving:

Blend all ingredients until smooth. Serves one

Eggs Florentine

For each serving:

Water as needed

Salt and pepper to taste

Heat a small fry pan over medium heat; add the butter or olive oil. Sauté the garlic and onion until just starting to go soft. Add the spinach, and when it has cooked down a little make a slight depression in the spinach and put the egg into it. Make sure there is some spinach on the bottom of the pan to hold the egg. You may need to add a little bit of water, up to a half cup, depending on how wet the spinach was. Cover and simmer until the egg is cooked just the way you like it. Serves one.

Scrambled Tofu and Veggies

For each serving:

Drain tofu in several layers of towels. Heat oil over medium heat. Sauté onion, broccoli stalk, and mushrooms until soft. Mash the tofu. Add broccoli florets to onion, broccoli, and mushrooms, and stir; then add red pepper and stir. Add the mashed tofu and soy sauce to taste; heat through. Soak up the water that is released during the cooking of tofu with a paper towel before serving.

Any combination of veggies can be used in this. Cumin, basil, oregano, tomatoes, curry powder, or salsa can be added to change the flavor. Tofu has no taste, so you will want to add seasoning. Keep away from salt, though. Soak up any excess water with a paper towel before serving.

High-Fiber Breakfast Muffins

Mix together:

Sift together:

Preheat oven to 400° F. Grease or paper 16 –18 muffin tins. Sift dry ingredients into wet and stir until it is just barely mixed together. Spoon into muffin tins. Fill to within ¼ inch of the tops. Bake for 25 to 30 minutes.

*Look for organic beans with no chemicals, spices, or preservatives. I like to use Haines or Eden Foods brands.

Cheese Muffins:

Add a teaspoon of grated cheddar cheese to the top of each muffin before baking.

Muffins Like Ezekiel Might Have Eaten

Mix the first seven ingredients together. Sift the remaining dry ingredients together into the wet and mix until just mixed together. Spoon into oiled or papered medium muffin cups. Bake in a preheated 350° F oven for 30 minutes. Makes 12 medium muffins.

I often do this in the food processor as it saves time and mashes the beans while mixing the wet ingredients.

These are not the light, sweet, fluffy white-flour muffins most people have gotten used to. These are dense and filling and require chewing.

*Use leftover cooked millet or cook some up for this recipe using 1 tablespoon of hulled millet to 1 ¼ cups water. Heat to boiling and then turn to low and cook covered until soft. Add a small pinch of salt if desired.

Breakfast Sandwich

For each sandwich use:

Cheese sliced thin to cover each slice of bread (cheddar, Muenster, Monterey Jack, etc.)

Rub bread with garlic, place half the cheese on one slice of bread. Cover with olives and veggies, then remaining cheese, cover with bread. Grill or heat through until cheese is melted. You could use mozzarella cheese and pizza sauce to make pizza sandwiches.

You can use whole grain pita bread, tortillas, or wraps.

Breakfast Smoothie

Blend all ingredients together and serve. Serves one.*Make sure the yogurt has live bacteria cultures in it.

SOUPS

Basic Winter Stock

In a large soup pot, heat butter and sauté vegetables for 15 minutes or until lightly golden. Add water, herbs, and pepper. Turn to medium-high until soup begins to give off steam. Turn to simmer and cook for ½ hours. Strain. Discard vegetables.

This stock is very flavorful and can be used as a broth by itself. It can be made into a different soup by adding precooked beans or precooked grains after simmering.

Black Bean Soup

Heat soup pot over medium heat and add oil. Sauté onion, celery, and garlic until onion is translucent. Sprinkle flour over mixture and stir to coat. Cook 1 minute or more, until it gives off a nutty fragrance. Add water and stir. Add beans, parsley, smoke, bay leaves, cumin, sherry, vinegar, and salt and pepper, stir. Allow to come to just barely simmering, reduce heat to keep it simmering and cook, covered, for 1 hour or more. Serve with a dollop of sour cream and chopped jalapeños on top. Serves 6 –10.

To make this vegan, use nondairy sour cream.

Mushroom and Barley Soup

Clean mushrooms, remove stems from caps and separate. Slice mushroom caps. Heat oil and butter in soup pot over medium heat. Sauté caps for 2 minutes or until they change color; remove from pan and set aside.

Add barley to oil and sauté until it just starts to turn golden. Chop mushroom stems and add. Stir. Cook until barley is very golden and mushrooms are cooked. Add water, celery, and salt and turn heat to high. Boil for 3 minutes. Turn heat to low, add parsley sprigs, cover and cook for 20 to 45 minutes more or until barley is soft. Remove celery and parsley and discard. Add mushroom caps and simmer for 4 minutes to heat caps. Garnish with chopped parsley. Serves 4.

This soup is even better reheated the next day, keeps well in the freezer, and makes a great after-school snack.

To make this vegan, use all olive oil and eliminate the butter.

French-Style Onion Soup

Heat oil and butter over medium heat in soup pan until mixture foams up. Add cooking onions, stirring until very golden brown. Add Spanish onions and garlic, stir and cook until they are transparent. Add water and turn heat to medium-high. Bring just to the boiling point. Turn to simmer and add sherry while soup is cooling down. When it is simmering, add thyme and miso paste. Simmer 5 minutes. Serves 6.

*Miso paste is made of fermented soybeans and can be purchased in natural food stores or the health food department of your supermarket. You can also use Marmite to give the soup body and a dark color.

Traditionally, French onion soup is made by browning beef shoulder bones in the oven and then using them to make the stock. This takes hours of preparation. Sautéing the onions until brown gives almost the same stock in way less time.

To make this vegan, use all olive oil and eliminate the butter.

Quick Vegetable Soup

Heat oil and butter in soup pot over medium heat until butter melts. Add onion and garlic and stir. Sauté until golden, but not burned. Add vegetables, starting with the ones that take the longest to cook, like potatoes, broccoli stems, parsnips, and carrots. Continue to add another type when each changes color. Add tomatoes last. Add lemon here if using instead of the tomatoes. Add water, turn heat to medium-high and bring just to the boil. Turn heat to low and simmer for 6 –15 minutes, depending on the vegetables used. Add salt and/or savory and simmer for an additional 5 minutes. This soup can be made with any combination of veggies. Carrots, potatoes, celery, peas, green and yellow beans, and tomatoes are the most common. Okra, broccoli, mushrooms, corn, pea pods, zucchini, turnips, etc., can all be used in combinations. Serves 4.

*Add broccoli florets and chopped leaves of veggies or spinach at the very end.

To make this vegan, use all olive oil and eliminate the butter.

LUNCH OR DINNER

Magic Meal

The magic part is that this is just a technique that can be adapted to many different kinds of recipes. By changing the seasonings, thickenings, or the basic starch, you can create dozens of different-tasting recipes without much effort. One of my male cooking school students in Toronto found that this made him a fabulous dinner party host. He actually served the same veggies every week to his friends using different seasonings, and he was a huge hit. They all thought he had become a gourmet cook. One week he did French-style, the next Chinese, the next East Indian, and the last Italian. He went from a man who had never cooked anything to a gourmet chef in one lesson. Now that’s magic.

Festive Risotto

In a 2-quart Duromatic Pressure Frypan or larger pressure cooker, heat olive oil over medium-high heat. Add onion and sauté until translucent. Add the rice and sauté until golden, stirring often. Add mushrooms and peppers and stir to coat with oil. Add the wine and stir to mix. Drain tomatoes and add, stirring into mix. Add the broth and increase heat to high until mixture comes to a boil. Stir. Add rosemary.

Close the lid and bring pressure to the first red ring over high heat. Reduce heat to stabilize the pressure at the first red ring. If using another brand of pressure cooker, bring it to the stage where the rocker is lightly rocking and keep it at that pressure. Cook 7 minutes.

Remove the pressure cooker from the heat and release the pressure by running cool water over the rim of the pan, avoiding the steam valves. Remove the lid and stir. Stir in the Parmesan and parsley. Serves 4 –6.

*Never wash or rinse arborio rice before cooking. This may keep it from getting creamy during cooking.

Clarified Butter

Melt 1 pound unsalted butter over low heat or in microwave. Separate milk solids from clear oil, either by chilling or by using a skimmer or separator. In India, clarified butter is called ghee and is made by heating butter over medium heat until the solids have separated out. The solid matter becomes firm and can then be strained away from the golden liquid. Be very careful not to burn the solids or the ghee will taste burned.

Roux

Start with equal parts of oil or clarified butter and flour. There is no precise measurement for the flour and fat. It depends on the type of flour used and the amount of bran and gluten. Use whole wheat, spelt, or other bread flour. Traditionally, clarified butter is used for this, but you could also use olive or coconut oil.

In a heavy pan over medium heat, begin to mash the flour and fat together. All the flour should be coated with fat and all the fat should be saturated with flour. No visible oil or flour should be remaining in the pan. Adjust the mixture by adding more fat or flour.

Cook and mash with a fork until it begins to bubble up and give off a smell of toasted nuts. Reduce heat. If you want to use it for light sauces, remove it from the heat. You can continue to heat and brown it until it is darker if you want a deep-colored sauce. This is very traditional in French cooking. Keep the finished roux in a glass container with a tight lid in the refrigerator. This will prevent rancidity.

To use roux, add 1 heaping tablespoonful to 1 cup near-boiling liquid. Stir until thickened. For a thicker sauce, add more roux.

Roux can be used to thicken soup and stews or to give sauces body. The darker roux will add a richer taste to “flat” soups.

French-Style Tempeh* and Veggies

Heat oil in large heavy pan over medium or medium-high heat. Add chopped onion. Chop tempeh and garlic and stir in, coating with oil. Cut stems from broccoli into small pieces. Add and stir. Slice mushrooms if small or chop if larger, and stir in. Chop pepper. Cut florets into bite-sized pieces. When broccoli stems are nearly cooked, add enough flour to coat all the veggies and tempeh. Sprinkle the flour on and stir. Cook and stir until the flour is toasted. Then add cold water while stirring. It should foam up. Keep stirring and add hot water as needed to make the desired consistency of sauce. Add salt, cumin, florets, and peppers, and stir. Turn the heat down to simmer. When the mixture is simmering, add basil or tarragon. Let simmer for 3 –5 minutes and serve over brown rice or whole grain pasta. Serves 4 –6.

*Tempeh is an Indonesian fermented soybean product and can be found in the refrigerated Asian section or freezer section of the supermarket or natural food store. It is one of the vegetarian sources of vitamin B12. You could use beef, veal, or chicken in place of the tempeh if desired.

East Indian Magic Meal

Sauté veggies as above. Pull veggies away from the center after stirring in the mushrooms. Add 1 teaspoon additional oil or ghee. When ghee has melted, add the spices to the ghee. Let them cook until the fragrance is strong, about 30 seconds or so. Stir in the veggies and cook 1 minute. Add the flour and continue on as above. Serve over brown rice or whole grain pasta. Garnish with chopped cilantro. Serves 4 –6. Chopped cilantro could be added with the dried spices if desired.

Chinese Magic Meal

Ingredients for FrenchStyle Tempeh and Veggies except for the flour, basil or tarragon, and cumin 1- to 2-inch piece fresh ginger, grated 2 garlic cloves 1 tablespoon tamari 1 heaping tablespoon cornstarch Cold water to dilute Hot water, as needed

Follow directions for French Veggies. After mushrooms have started to soften, pull veggies away from the side of the pan. Blend seasonings and cornstarch with enough cold water to make a runny paste. Pour into the center of the wok or pan and let it cook until it begins to get clear around the edges; stir into veggies. Add hot water as needed to dilute to desired consistency. Add florets and cook to the crisp stage. Serve over brown rice or mix with rice noodles. Serves 4 –6.

Open-Faced Bean Sandwich

Rinse and drain beans thoroughly, pat dry with a paper towel. Finely chop the pepper and herbs and mix together with the beans and mayonnaise. Assemble two sandwiches by placing two slices of bread on each plate. Spoon beans onto each slice and spread on the slices. Garnish with lettuce leaves. Serves 2.

This is a high-fiber kind of meal that is tasty and eye-pleasing. Even children love this sandwich. It is also elegant enough for a fancy luncheon.

Tea-Poached Salmon

Pour boiling water over the tea bags and let steep for up to 10 minutes. Don’t leave it too long or it might get bitter. If using dried dill, add it to the tea and steep. If using fresh dill, layer it in the bottom of a pan large enough to just hold the fish. Pour tea in and heat to simmering over medium heat. Cut the fish into 4 even-sized portions and gently place in the pan skin side down. If using dried dill, place a rack in the bottom of the pan to suspend the fish so the tea can surround the fish while poaching. Cover and slow-simmer for 6 –8 minutes or until cooked through. Tea should cover the fish while cooking.

Remove fish to a heated plate and keep warm while you make the sauce. Remove fresh dill, turn heat to medium-high, dissolve cornstarch in water. Once tea is just starting to break a boil, stir in cornstarch mixture and stir to thicken. Add more hot liquid as needed to desired consistency. Spoon over the fillets and serve with a green salad on the side dressed with lemon juice and extra-virgin olive oil. Serves 4.

Savory Scones would be a great addition to this meal.

Sloppy Joe

Heat oil in heavy pan, add onion, green pepper, and garlic, and sauté until transparent. Add crumbled ground meat. Continue to cook until all are lightly browned. Add remaining ingredients and simmer 5 minutes or to desired consistency. Serve over whole wheat buns. Serves 4.

Tofu and Winter Veggie Pot Pie

Filling:

Dice potato, turnip, and carrot into half-inch cubes and steam for 3 –4 minutes to precook. Slice tofu into half-inch slabs and wrap in towels to drain, if using the regular tofu.* Chop onion and garlic. Heat oil or butter and sauté the onion and garlic until slightly brown. Stir in flour and salt. All the fat should be absorbed in the flour. There should be no flour that is not coated with oil in the pan. Stir and cook over medium-high heat until flour is toasted. Add about ½ cup of cold water and stir. As mixture begins to thicken, add more water or bouillon to make a gravy (the veggies will give off liquid while cooking). Add the miso paste, diluted with a small amount of water. Stir in the veggies and herbs. Dice tofu into the same-size pieces as the veggies and add.

*Not essential if using smoked tofu.

Crust:

Preheat oven to 425° F. Sift flour and salt into food processor. Add butter, cut into small pieces. Process until a coarse meal forms. Add 5 tablespoons liquid and pulse until ball forms. Add remaining tablespoon as needed. Roll out into 2 round crusts.

Place larger crust in 9 or 10″ pie pan, being careful not to stretch the bottom or sides. Put in filling. Dampen edges of crust and place top crust over it. Seal edges and flute. Prick the top with fork to allow steam to escape. Bake for 12 minutes and reduce heat to 375° F and bake 40 –50 minutes more or until crust browns. Serve warm with a green salad. Serves 4 –6.

Chicken and Winter Veggie Pot Pie

Follow the recipe for Tofu and Winter Veggie Pot Pie and substitute 1 cup diced chicken for the tofu. Add it to the browning onions and garlic and follow the recipe as written.

Tofu Dinner Loaf

Grate or finely chop first 4 ingredients. Heat oil over medium heat and sauté the vegetables, stirring constantly, until deep brown, but not burned.

Drain tofu in colander. Using a potato masher, mash tofu and all ingredients together. Or blend half the tofu until smooth and mash in remaining ingredients. Or using the plastic blade in a food processor, process tofu and add remaining ingredients until mixed. Spoon into oiled loaf pan and bake at 350° F for one hour or until lightly browned. Serves 4 –6 as a main protein serving. Serve with a baked potato and green salad.

Note: You can eliminate the oil by braising the chopped veggies in water with 2 tablespoons low-sodium soy sauce added. Eliminate the miso paste.

The Sautéing of the vegetables gives body to the loaf. The vegetables can be varied depending on how much body you want. This is one of those recipes that can be changed according to your mood or stock of food in the house.

Variations: Substitute rolled oats for the grains and dried breadcrumbs. Use a small can of tomato paste, and substitute 2 teaspoons basil and 1 teaspoon oregano for the dill. This is just like the meat loaf that Mother used to make except that it isn’t meat. You could also add chopped green peppers.

A favorite is made from tofu, tarragon, onions, garlic, carrots, celery, cashew or hazelnut pieces lightly dry-toasted, and miso paste. Serve it topped with fresh mushroom gravy and a baked potato with tofu sour cream and a green salad.

Not Meat Loaf

Make the tofu dinner loaf and use 2 packages of Gimme Lean or other ground veggie protein in place of the tofu. You may use breadcrumbs, tomato paste, basil, oregano, and green peppers as described above.

Macaroni, Veggies, and Cheese

Bring water to a boil in 2-quart pan, add salt (optional). Add macaroni slowly so that the water continues to boil. Stir. Cook for 10 minutes. Stir in veggies, starting with the ones that take the longest to cook first. Preheat oven to 325° F. Cook for another 10 minutes. Remove from heat and stir in milk, milk powder, and 1 cup of the cheese. Put in buttered baking dish and top with remaining cheese. Bake for 20 minutes. Serves 2 –4. Serve with a green salad. Dried herbs, chopped tomatoes, or fresh parsley may also be added.

Tempeh* and Sweet Potato Stew

In a large soup pot, melt butter over medium heat. Chop onions and tempeh into 1-inch pieces. Sauté until golden. Press the garlic into the pot, add the tempeh burgers in smaller pieces than the regular tempeh, stir. Add the flour, stir. When it begins to toast, add the ground coriander. Turn heat to medium-high and stir in 1 cup of cold water. Add enough water to make a good consistency. Add sweet potatoes diced into half-inch pieces. Stir. Add more water as needed. Reduce heat to medium. Cook until potatoes are done. Chop the cilantro and add half to the stew after it has cooked for 6 minutes. Use the rest as a garnish on the top of each serving. Stir frequently while the sweet potatoes are cooking. Serves 4 –6.

*Substitute diced chicken or veal if desired.

Millet Casserole

Soak millet 6 –10 hours to speed cooking if desired. Cook millet, water, olive oil, and sea salt in a saucepan with lid by bringing the water to a boil with the ingredients in it. When it boils for 2 minutes, turn the heat to medium, cover the pan, and simmer for 20 –30 minutes until fully cooked and like porridge. Stir in ½ cup of the cheese. Spread into a layer in a casserole pan that has been oiled.

While millet is cooking, prepare the topping by heating the 1 ½ tablespoons olive oil in a heavy pan over medium heat. Finely chop the mushroom stems and add to the oil and sauté for 4 minutes, then add the chopped onion and garlic and sliced mushroom caps. Stir and sauté, adding the crumbled ground beef until all has been added. Cook until onions are transparent and beef loses its redness. Remove from the heat and add the thyme, sage, Worcestershire sauce, and pepper sauce if desired. Spread over the millet in the casserole dish and top with the remaining cheese. Cover and bake at 350° F for 30 minutes. Uncover and bake another 5 minutes to brown the cheese. Serves 4 –6.

SNACKS OR APPETIZERS

Lettuce Roll-Ups

Kids love these, and it’s a great way to get them to eat greens.

Toothpicks

Wash and dry the lettuce very well. Carefully spread each lettuce leaf with a tablespoon of nut butter. Roll up and use a toothpick to keep it from unrolling. Make sure you can see the toothpick so it doesn’t get eaten. Or you can slice each roll into pinwheels. Serves 5.

*All-natural nut butters do not contain sugar, dextrose, fillers, or anything other than nuts or seeds and salt.

Veggie Sticks

Prepare several kinds of vegetables and keep them covered in the refrigerator ready to grab and eat. Carrots, celery, green peppers, cucumbers, zucchini, jicama, any veggies will do.

Pizza Pinwheels

This is made of staple ingredients that you can keep around the cupboard so you can make this any time guests or kids drop in.

Filling:

Heat a heavy pan over medium heat and lightly brown ground beef, drain off excess oil. Add olive oil, onion, garlic, and celery and sauté until transparent. Stir in other ingredients and let cool while you make the pastry crust.

Crust:

Putting it together:

Preheat the oven to 425° F.

Spread the pastry evenly with the cooled pizza mix, leaving a strip along one side about 1 inch. Sprinkle the cheese in a strip in the middle of the filling going the long way. Starting with the side that has the filling all the way to the edge, the 15-inch side, use the cloth to roll the pastry gently into a roll (like a jelly roll), ending with the strip of pastry with no filling. Press lightly to seal. Transfer to a baking sheet with the seam side down. Using a fork, seal the ends by pressing the fork into the pastry. Bake for 15 –25 minutes or until it is lightly golden brown. Serves 4 as a main dish with a salad. Or serves 8 –10 as an appetizer.

You can also make this into two narrower rolls and have pinwheels for a party appetizer. This should yield about 20 pinwheels.

Many will like this cold as a snack. I generally serve it warm as an appetizer.

Mushroom Paté

This makes a great appetizer for a party.

Preheat oven to 375° F. Heat olive oil and sauté onions, garlic, celery, and half of the mushrooms, very finely chopped. Cook and stir until it makes a paste. Add grape juice and remaining mushrooms, coarsely chopped. Stir and cook until soft, using metal blade in a food processor, or process parsley, breadcrumbs, tofu, herbs, and salt with metal blade until smooth. Replace blade with plastic blade and blend in veggies and nuts. Spray pans with cooking spray and spoon in paté. Bake 45 minutes to an hour or until it is firm and starts to brown around edges. Run knife around edges to loosen. Release from mold onto plate and garnish with parsley. Serve with whole grain crackers.

Tofu Bean Paté

Wrap tofu in several layers of paper towel to drain. If using canned beans, drain and rinse them. Heat oil over medium heat and sauté onions and garlic until brown. Mash or process beans and tofu together, add remaining ingredients. Spray pan with cooking spray and spoon in mixture. Bake in 375° F oven for 45 minutes to an hour or until firm and browned.

These can be made in small foil pans. It makes 3 baby loaves. Or a larger bread pan can be used.

This appetizer tastes so much like fancy-grade liver paté that your guests won’t be able to tell the difference.

Easy Whole Grain Crackers

Using plastic blade in food processor, mix flour, seeds, and salt. Blend oil and water together and add to flour, process until blended. Roll out very thin on lightly floured surface or cloth. Prick all over with a fork and cut into shapes. Bake on ungreased baking sheet in 350° F oven for 15 –20 minutes or until lightly brown.

You may save the salt to sprinkle on the tops before pricking and cutting instead of putting in the crackers. Dill, curry, caraway seeds, cumin seeds, poppy seeds, etc., can be used on top.

Chickpea and Roasted Red Pepper Spread

Wash off chickpeas and drain. Put everything in food processor and process until almost smooth. Add more of anything to taste. Some like a lot more cayenne than this, but it is an acquired taste. Use as an appetizer with crackers or spread on warmed whole grain tortillas or wraps and roll up. Slice into pinwheels and serve.

Green Olive Tapenade

Chop olives in food processor. With motor running, add remaining ingredients except greens. Process to blend. Stir in parsley or cilantro. Serve with crackers or on slices of crusty whole grain French baguette.

Lettuce Snacks

Spread each leaf with a tablespoon of nut butter and roll up like a jelly roll. Secure with a toothpick.

This is a fabulous snack that children of all ages love, and it is also a great way to get them to eat lettuce.

Laban Snacks

Laban is a yogurt cheese easily made in your own kitchen and traditionally eaten in the Middle East.

Drain* the yogurt overnight in the refrigerator and reserve the whey. Mix all ingredients into the curd that is left. Roll into balls a little smaller than a golf ball or PingPong ball. Arrange on a plate so they are not touching one another and refrigerate uncovered overnight to firm them up. Serve with fresh bread or crackers. Put one ball on the bread and spread it around. Add a few drops of extra-virgin olive oil or natural sesame oil for variety.

You can keep them submerged in sesame oil in or out of the refrigerator for hours or even days. That’s how they transported them around in the desert in Bible times.

*There are several ways to drain the laban or cream cheese. You can use a large coffeepot with a paper filter or cone in it. Just make sure there is no coffee smell or taste left in the pot. Or you can use several layers of cheesecloth in a nylon strainer over a bowl or over the tub the original yogurt came in.

The whey is excellent for watering houseplants, as it is rich in nutrients and will make them very green. Or you can add some lemon juice to it and drink it for a refreshing and cooling drink. In Europe a fermented whey drink is used as part of a natural weight-loss program.

BREADS AND QUICK BREADS

Use Your Recipes for Bread

Most bread recipes can be made of all whole wheat bread flour, even if the recipe calls for all white flour or just part whole wheat. Always use bread flour for bread. If the flour has a lot of bran, you will want to sift it out to prevent the end product from drying out. Once you find a brand of flour that you can use, adjust your recipes to deal with using this brand of flour. If there is more bran, you will need to add less water, or more flour to make up for the space the bran takes up in the measuring cup.

How to Recover Dry Bread

Preheat oven to 250° F. Crumple up a paper bag. Wet it under the tap. If the bread is very hard, wet the bag fully, being careful not to let it rip. If the bread is just stale, wet the bag lightly. Put the bread into the bag and put it in the oven for 20 minutes.

Olive/Egg Bread

Warm a large mixing bowl with hot water. Dissolve dry yeast in the warm water with half of the Sucanat by stirring it in. Leave it to foam up for 10 minutes. (If yeast does not foam up, it may be inactive. Start over with fresh yeast.) Put the remaining Sucanat, salt, cardamom, eggs, oil, and foamed yeast mixture into the warmed bowl. Beat for 2 minutes with a whisk or electric mixer.

Add the whole wheat flour and beat until all is mixed in. Add olives and stir with a wooden spoon. Add the durham flour and mix. Add the remaining flour in small amounts and stir in. When the mixture begins to leave the sides of the bowl, stop adding flour. Sprinkle a generous amount of the remaining flour onto a clean, dry surface— a bread board or cloth is easier to clean up than a countertop, but not necessary. Dump bread onto floured surface.

Knead the bread using the heels of your hands, turning it to ensure even kneading of each section. Add flour as needed. Knead until dough is smooth and elastic; it should have the same texture and feel as your earlobe.

Rinse the bowl with hot water and dry it, then oil it with the olive oil. Oil the dough with a small amount of olive oil and place in bowl, smooth side up. Cover bowl with a clean, dry cloth and put it in a draft-free warm place. Allow to rise for 1½ hours or until it is triple in bulk.

Punch dough in the center with your fist and make a dent to the bottom, to release the dough. Then turn it onto a clean, dry surface. Gently knead dough again for about 1 minute. Divide it into 12 equal portions.

Roll each of the 12 into equal-sized 8-inch rolls and set aside. Cover with a dry cloth. Remove three and braid together, turning the ends under to seal. Do this with the remaining rolls. Place in well-oiled bread pans, or on a baking sheet for a freeform loaf.

Cover with a dry cloth and let rise in a warm place 45 minutes, or until about triple in bulk.

Mix egg yolk and water and carefully brush the tops of the risen loaves. Sprinkle each with some of the seeds. Bake in a preheated 375° F oven for 25 to 30 minutes or until golden.

Makes 4 loaves. You can also make smaller loaves in small tins, free-formed rolls on baking sheets, or dinner rolls by placing little braids in muffin tins.

Whole Wheat Bagels in the Food Processor

Sucanat ½ tablespoon salt

Put the lukewarm water and half of the sugar into a warm cup and sprinkle the yeast over it. Stir the yeast. Let it stand for 8 to 10 minutes until it foams up. Sift the dry ingredients into the bowl of the food processor, add the oil. Process for 6 to 8 seconds. Add the dissolved yeast mixture and process for 10 seconds. Add water through the feeder tube while the machine is still running. Process until the dough forms a ball on the blades. Let the machine knead the dough for about 30 –40 seconds from the time the ball stage is reached.

Turn out onto a lightly floured board and knead for 1 –2 minutes until the dough is smooth and elastic. Lightly oil or butter a bowl and put the dough in it. Cover with a clean towel and leave it in a warm place to rise for 20 minutes. Turn the dough out onto a lightly floured board and divide it into 12 equal pieces. Roll each piece into an 8-inch rope, join the ends to form a circle. Cover with a cloth and let rise for another 20 –30 minutes. (Push your finger into the dough. If it leaves a dent, it is ready. If the hole springs back, it has to rise longer.) In a large soup pan, put 4 cups water, 1 teaspoon salt, and 1 tablespoon honey. Bring to a boil. Gently put 2 or 3 bagels in the boiling water and cook 30 seconds on each side. Remove from the water, place on a baking sheet that has been greased or covered with cornmeal. Bake in a preheated 400° F oven for 25 minutes.

Note: This recipe takes about an hour and a half or more to prepare. Please allow enough time when you are making this recipe. Keep the dough away from any drafts, especially cold ones.

Use Your Recipes for Quick Breads and Pastries

When you use your regular recipes, you can substitute whole wheat pastry flour equally for the white flour. If there is a lot of bran, sift it out with a coarse sifter to remove the bulk of it so that your cookies or cakes do not dry out. Save the bran and add it to cereal. Experiment with different brands of whole wheat pastry flour. There are many different varieties available. Some brands have more bran than others and some brands are organically grown. Start with a recognized quality brand such as ArrowHead Mills, Bob’s Red Mill, Purity Foods, Eden Organic, Giusto, or ask your health food store owner for a recommended brand.

Biscuits

Sift dry ingredients together into a bowl or the bowl of a food processor. Cut in the butter* or pulse in the food processor until the butter is in small pieces like tiny peas. Add the milk and fluff with a fork or pulse with the food processor. When the dough comes together, put it on a floured surface and knead it two or three times. Using a floured rolling pin, roll it until it is about ¼ inch thick. Spread it with butter and fold it over, or just fold it over. Roll lightly to press together. Cut biscuits with a floured biscuit cutter or the top of a glass. They can be any size you want from 2 inches to 4 inches. Place them on an ungreased pan so that the edges just touch and bake in a preheated 450° F oven for 12 minutes or until evenly browned. Makes 9 to 12 biscuits depending on the size of the cutter.

*Cut in the butter. Use 2 knives held next to each other and chop the butter until it is all in very tiny pieces. A pastry blender can be used for this. Kitchenware stores or supermarkets often have this. It is a D-shaped implement with many blades on the rounded part and a handle on the straight edge. Use this to cut into the butter to break it up into small pieces.

Herbed Biscuits

Add in 2 tablespoons chopped fresh herbs during the brief kneading stage and bake as directed.

Shortbread Biscuits

Make as above and add 2 –3 tablespoons of natural sugar or evaporated cane juice. This makes a great base for strawberry shortcake. Or can be used as a topping for cobbler.

Corn Bread

Sift dry ingredients together into a large bowl. Mix remaining ingredients together and stir into dry ingredients. Stir until well mixed. Bake in a greased 8-inch pan at 400° F for 30 minutes or until lightly browned.

Sweet Corn Bread Cobbler

Slice fresh fruit, or berries, into a 9-inch cake pan. Make a layer of fruit about ½ inch deep. Spoon the corn bread over the top and bake as directed.

Savory Corn Bread Cobbler

Lightly brown sausages, meat or vegetarian, and place them in the bottom of a lightly oiled pan in a sunburst or wagon-wheel pattern. Spoon the corn bread batter over and bake as directed.

I often add chopped fresh parsley to the corn bread for this recipe. You can also make a gravy from the sausages or make tempeh gravy and put that on top of the sausages and then the corn bread. This is a Sunday morning favorite at our house. Serves 4–6.

Quick Onion Cheese Bread

Preheat oven to 400° F. Grease an 8-inch round or square pan. In 1 tablespoon of butter, gently sauté onion until golden brown and set aside. In a large mixing bowl or the bowl of a food processor, sift the flour, baking powder, and salt. Add the butter and cut in* or pulse until the mixture is crumbly. Stir in ½ cup of the cheese and the parsley. (In food processor switch to the plastic blade for this.) Mix the onion, egg, and milk together and add to the cheese mixture. Press into the pan and sprinkle the remaining cheese over the top. Bake for 25 minutes or until golden.

This makes a great base for a vegetarian evening meal. Add a dark green leafy salad that includes ripe olives, red peppers, carrots, cucumbers, tomatoes, and other raw vegetables. Top with a light dressing of olive oil and lemon juice.

*See the instructions for this under Biscuits.

Scones

Sift first 5 ingredients together. Cut in the butter or work it in with your fingers until it is the size of peas. (I generally use the food processor.) Stir in the raisins or currants and the sugar. Beat the egg yolk with the buttermilk and stir it into the mixture. Mix until blended. Turn it out onto a floured surface and knead 10 –12 times. Cut it in half and pat into two 6-inch circles. Slice each into 6 wedges and transfer them to an ungreased baking sheet. Bake in a preheated 375° F oven for 18 –20 minutes.

Savory Spelt Scones

Mix dry ingredients together in bowl. Mix wet ingredients together until egg is beaten and oil is blended in. Pour wet mixture over dry and mix. Dust the working surface with spelt flour. (You might need to use up to 1⁄3 cup.) Knead it 12 –15 times and pat it flat. Divide into 12 even pieces by cutting strips to form diamonds or use a large biscuit cutter. Transfer to an ungreased baking sheet and bake in a preheated 375° F oven for 18 –22 minutes.

Banana Loaf

Mix together with a potato masher, electric mixer, or food processor:

Sift together into the wet mixture:

Preheat oven to 375° F. Grease an 8-inch loaf pan. Spoon mixture into pan and bake for 50 –60 minutes or until a toothpick comes out clean when inserted in the thickest part.

*Substitute 1 cup spelt flour for 1 cup of the whole wheat pastry flour.

SALADS

“Eggless” Salad

Drain tofu and wrap in towels to absorb extra water. Mash the soft tofu and add turmeric. Chop the firm tofu. Add to bowl with remaining ingredients and stir. Let stand for 1 hour or more, for best flavor. Makes 4 –6 sandwiches.

Note: If you are planning to make sandwiches for a picnic or to take to work for lunch, don’t. Pack the bread and lettuce in plastic wrap. Put the tofu “eggless” salad in a jar. Put the sandwich together just before eating. The water might soak into the bread and make it soggy.

Tofu “Mayo”

Wrap tofu in several layers of towel to drain well. Place all ingredients except tofu in blender and blend. Remove feeder tube and add tofu in 3 pieces. Blend or process until desired consistency is obtained. Store covered in the refrigerator for 2 weeks. If water separates out, drain it off or stir it back in.

This is a fabulous recipe if you are trying to watch your cholesterol or fat intake because it tastes like regular mayonnaise and has no eggs and very little fat. If you use it in a sandwich, assemble the sandwich just before eating, as the Tofu Mayo releases water into the bread and can make it soggy.

Cabbage Salad

Finely slice cabbage and chop. Chop almonds. Mix cabbage, olives, almonds, raisins, sprouts, and parsley and stir. Whisk together oils and juice and pour over salad and toss. Serves 4 –6 as a side salad.

Rice Salad

Toss together and add Green Dressing. Chill and serve. This is nice to take to potlucks and parties, especially at holiday time. This will serve 6 –8, depending on the size of portions. Or even 10 at a buffet.

Add cooked chickpeas to this for extra protein.

Green Dressing

Chop onions and parsley and put all ingredients into a blender or food processor and blend with remaining ingredients.

Dinner Salad

For each person, use:

Wash and dry leaves and slice or tear into bite-sized pieces. Put into the bottom of a large soup bowl. Chop the other vegetables and add arranged in groups or spread evenly over the top. Then add some protein source.

Protein sources for each person:

Arrange in pleasing design or toss with greens and vegetables. Add dressing of your choice and serve. This is a meal in itself. Or you may add some fresh whole grain rolls or bread to the meal.

*You might cut julienned slices of any naturally cured meats. Just make sure that it doesn’t have nitrates, nitrites, or sulfitic agents in it.

Salad Niçoise

Use the green lettuce base in Dinner Salad and add precooked green beans and cubed potatoes, tuna fish, and niçoise olives. The traditional dressing for this is made of 3 parts olive oil to 1 part lemon juice, ½ teaspoon dried tarragon, and freshly ground black pepper and pressed garlic to taste.

Chapter 20

Sources of Nutrients

Chapter Highlights:

• Recommended Dietary Allowance

• Conversions

• Vitamins

• Minerals

Where Did This Information Come From?

Nutritional breakdowns have changed over the years, and there are many different sources for nutritional information. I have chosen to use information furnished by the USDA (United States Department of Agriculture) in handbooks and on the official Web site. The USDA does not publish the full range of known nutrients in any of their nutrient guides. For this reason there is a limited number of listings in this book. If you wish to find a complete nutritional breakdown for any specific food, please utilize their Web site, called the USDA Nutrient Database at: nal.usda.gov/fnic/foodcomp/search and ars.usda.gov/nutrientdata.

In this database you can search for specific foods by name. It will give you breakdowns of amino acids, fatty acids, vitamins, minerals, protein, carbohydrates, calories, and other nutrients.

Recommended Dietary Allowances

The Recommended Dietary Allowances (RDA) are a set of nutritional standards established by the Committee on Dietary Allowances in the United States. These recommendations have been published since the early 1940s and are continually adjusted to meet changing needs and information levels of consumers. The RDAs are the average daily intakes of energy and nutrients considered adequate to meet the needs of most healthy people under usual environmental stresses. If you have greater needs, you will want to seek professional help from your doctor, nutritionist, or other healthcare practitioner who is knowledgeable about nutrition and health. The foods and RDAs listed are suggested for an average adult.

It’s As Easy As 1,2,3!

Conversions

½ cup=4 ounces=8 tablespoons

1 cup=16 tablespoons

¼ cup=2 ounces=4 tablespoons

1#8260;3 cup=5 tablespoons

g=gram=1,000 milligrams

mg=milligram=1/1,000 gram

mcg=microgram=1/1,000,000 gram

Vitamin A

RDA for women: 8,000 IU (if obtained from fruits and vegetables); 2,640 IU (if obtained from animal sources)

RDA for men: 10,000 IU (if obtained from fruits and vegetables); 3,300 IU (if obtained from animal sources)

The foods listed here have about the equivalent of approximately 500 IU of vitamin A:

Vitamin B1— Thiamin

RDA for women: 1.1 mg

RDA for men: 1.5 mg

The foods listed here have approximately the equivalent of 0.25 mg of thiamin:

WOMEN: 4 SERVINGS

MEN: 6 SERVINGS

Vitamin B2— Riboflavin

RDA for women: 1.3 mg

RDA for men: 1.7 mg

The foods listed here have approximately the equivalent of 0.25 mg of riboflavin:

WOMEN: 5+ SERVINGS

MEN: 6+ SERVINGS

ground beef 1 teaspoon kidney meat

Vitamin B3— Niacin

RDA for women: 15 mg

RDA for men: 19 mg

The foods listed here have approximately the equivalent of 5 mg of niacin:

WOMEN: 3 SERVINGS

MEN: 4 SERVINGS

Vitamin B6— Pyridoxine

RDA for women: 1.6 mg

RDA for men: 2.0 mg

The foods listed here have approximately the equivalent of .25 mg of pyridoxine:

WOMEN: 6+ SERVINGS

MEN: 8 SERVINGS

Folate, Folic Acid, or Folacin (used to be called Vitamin B9)

RDA for women: 400 mcg

RDA for men: 400 mcg

The foods listed here have approximately the equivalent of 30 mcg of folate:

WOMEN: 13 SERVINGS (25 IF PREGNANT OR PREPARING TO BE)

MEN: 8 SERVINGS

Vitamin B 12—Cobalamin

RDA for women and men: 2 mcg

The foods listed here have approximately the equivalent of 1 mcg vitamin B12.

Vitamin C

RDA for women and men: 60 mg

The foods listed here have approximately the equivalent of 30 mg vitamin C:

Vitamin D

RDA for women and men: 5 mcg (5 mcg=200 IU)

The foods listed here have approximately the equivalent of 50 IU:

4 SERVINGS

*Most dairy products and even some baked goods are fortified with vitamin D; please read the labels of prepared foods.

Please Note: Vitamin D is made on your skin from the sun shining on it. If you are a person who goes out in the sun even for 10 minutes a day, you are probably getting enough vitamin D that way. If you live in an area where the sun doesn’t come out for days or months on end, you will want to make sure that you consume the necessary amount of vitamin D. When you do go in the sun, it takes very little exposure for this to happen, so do not eliminate the use of sunscreen. If you feel you are low in vitamin D, see your doctor for a test before you begin to consume large amounts of it in the form of supplements. Perhaps your basic daily vitamin and mineral tablets have the RDA in them. Please look before you begin to take supplements.

(References for Vitamin D from Food Values of Portions Commonly Used, Jean A. T. Pennington and Helen Nichols Church, Harper and Row, New York, 1985.)

Vitamin E

RDA for women: 8 mg

RDA for men: 10 mg

The foods listed here have approximately the equivalent of 1 mg:

WOMEN: 8 SERVINGS

MEN: 10 SERVINGS

(References for Vitamin E from Food Values of Portions Commonly Used, Jean A. T. Pennington and Helen Nichols Church, Harper and Row, New York, 1985)

Calcium

RDA for women: 1,500 mg (Old recommendations were 800 mg.)

RDA for men: 1,000 mg

The foods listed here have approximately the equivalent of 100 mg:

WOMEN: 15 SERVINGS

MEN: 10 SERVINGS

Magnesium

RDA for women: 280 mg

RDA for men: 350 mg

The foods listed here have approximately the equivalent of 100 mg magnesium.

WOMEN: 2 ¾ SERVINGS

MEN: 3½ SERVINGS

Potassium

RDA for women and men: 2,000 mg

The foods listed here have approximately the equivalent of 250 mg of potassium:

8 SERVINGS A DAY

Iron

RDA for women: 15 mg

RDA for men: 10 mg

The foods listed here have approximately the equivalent of 1 mg of iron:

WOMEN: 15 SERVINGS

MEN: 10 SERVINGS

Sodium

RDA for women and men: 500 mg (This is actually called estimated safe and adequate daily intake.)

The foods listed here have approximately the equivalent of 100 mg of sodium:

TRY TO KEEP SODIUM UNDER 500 MG A DAY, 2 –4 SERVINGS.

Copper

RDA for women and men: 1.5–33 mg (This is actually called estimated safe and adequate daily intake.)

The foods listed here have approximately the equivalent of 1 mg of copper:

Most foods contain trace amounts of copper.

Zinc

RDA for women: 12 mg

RDA for men: 15 mg

The foods listed here have approximately the equivalent of 1 mg of zinc:

WOMEN: 12 SERVINGS

MEN: 15 SERVINGS

Appendix A—Glossary of Nutritional and Medical Terms

acid

chemical compound, often sour to the taste, that has a low pH. Many fruits have a high acid count, especially lemon, which accounts for its tart or sour taste. Acid is the opposite of alkaline, which has a high pH. Lemon is known for its ability to change to an “alkaline-forming food” when eaten.

acidophilus culture

An agent used to make yogurt. It is also available in capsules, liquid, and powder. Acidophilus is used to change the bacteria in the intestines. Many illnesses occur when dangerous bacteria get out of balance in the intestines. Taking acidophilus culture can replace the “good” bacteria destroyed by antibiotics. Many B vitamins need intestinal bacteria in order to be absorbed. Candida albicans lives in gastrointestinal areas of the body that are depleted of the “good” bacteria, which can be replaced by taking acidophilus.

acute

An acute illness occurs quickly, lasts relatively short periods of time, and goes quickly.

age-related macular degeneration (AMD)

In some people the macula of the eye begins to degenerate with age, causing blindness. This condition is the main cause of blindness in people over fifty-five years of age in the U.S. It may occur gradually or suddenly. Research has shown that people who regularly eat spinach, broccoli, and collard greens have less possibility of developing this than people who do not eat these foods regularly. It is good for all people who have eye problems to eat beta-carotene in their food.

AIDS

Stands for acquired immunodeficiency syndrome. A disease of the immune system that compromises the body’s ability to defend itself from outside invaders.

alpha-linolenic acid

An omega-essential fatty acid found in canola oil, flaxseed oil, and walnut oil.

amaranth

cereal grass that grows in farms and waste places. It is high in protein and being used around the world to make a high-protein food, especially in places where there is drought.

amino acids

The building blocks of all cells. These nutrients are essential for life in its simplest form.

antioxidants

Any substance that inhibits or blocks harmful reactions with oxygen.

arteriosclerosis. See atherosclerosis/arteriosclerosis

artificial sweeteners

Sweeteners that have been manufactured from other foods to taste sweet but have less calories than sugar or honey. Many artificial sweeteners have been found by people to cause adverse reactions, especially saccharine and aspartame. The most common complaints are diarrhea, headaches, stomach problems, swimmy-headedness, irritability, and faintness.

asafoetida

yellow powder obtained from the roots of several different plants. It is used in East Indian medicine as a digestive aid. Many health food stores sell this product also known as hing or yellow powder. It can also be purchased at East Indian stores.

atherosclerosis/arteriosclerosis

These diseases are characterized by a buildup of deposits on the inside of the artery walls, which can cause a thickening or hardening of the arteries. In arteriosclerosis the deposits are made up of mostly calcium. In atherosclerosis the deposits are made up of mostly fatty substances. Both of these conditions involve high blood pressure, and can ultimately lead to angina, heart attack, stroke, and/or sudden cardiac death.

B complex vitamins

Vitamins are organic substances that are essential for life and health. B complex vitamins are essential to help maintain the health of your nerves, eyes, skin, hair, liver, mouth, brain, and gastrointestinal tract. The B complex is composed of B1 or thiamine, B2 or riboflavin, B3 or niacin (niacinamide, nicotinic acid), B5 or pantothenic acid, B6 or pyridoxine, B12 or cyanocobalamin, folic acid (previously called B9), choline, inositol, biotin, and PABA (paraminobenzoic acid). Brewer’s yeast, a byproduct of the brewing industry, is a source of most of the B complex vitamins. B12 is found mostly in animal products but can also be found in soybeans, tempeh, kelp, and alfalfa. See also vitamins.

beef tallow

The fat in cattle that is found around the organs, especially the kidneys. It is often used for deep-frying foods in fast-food restaurants. This is one of the fats that God told the Israelites not to eat.

beta-1,3-D-glucan

component of the cell wall of baker’s yeast. This is one of the most-researched natural chemicals for the immune system. Many pharmaceutical companies sell this in injectable form to use for shrinking tumors.

beta-carotene

precursor of vitamin A known to destroy free radicals and carcinogens. Beta-carotene is found in dark orange and dark green foods.

bilberry

fruit that is used extensively in Europe, the U.S., and Canada to improve eyesight.

bok choy

Chinese vegetable used in stir-fry dishes and many other Chinese meals. It has many leaves growing from one stem, much like celery. It has very white stems and very dark green leaves. The stems stay crunchy when cooked, therefore giving a crispness to many dishes.

bran

The outer layer of many grains including wheat, rice, and oats. A very essential fiber for aiding digestion.

bromine

heavy, volatile, corrosive, reddish-brown, non metallic liquid element, having a highly irritating vapor. It is often used in producing gasoline antiknock mixtures, fumigants, dyes, and photographic chemicals.

buckwheat

three-cornered grain that is really the seed of a plant in the rhubarb family. It is green when dried but is often toasted to become brown before being eaten. Toasted buckwheat cooks up like most grains and can be used with rice in many dishes such as stuffed cabbage, peppers, or squash. It gives a stronger taste, and many people find that when buckwheat is used in this way it gives the idea that meat is included.

bulgur wheat

Wheat that has been cooked, chopped, and dried. This makes an easy grain to prepare since it is already cooked. Simply pour 2 cups of boiling water over 1 cup of bulgur wheat, cover, and leave for 45 minutes to an hour and it will be ready to add to salads, cereals, or serve as a main dish with vegetables.

calcium

mineral that is essential for the health of teeth, bones, and gums. Calcium is found in dairy products, the edible bones of salmon and sardines, almonds, and dark green leafy vegetables.

carbohydrates

Mostly of plant origin, this substance provides your body with energy. The best sources for carbohydrates are whole grains, fruits, and starchy vegetables such as corn, peas, beans, and potatoes.

carcinogenic hormones

Hormones that cause cancer.

carob pods

The fruit of a tree that grows wild in most of the Bible lands. The pod is very fibrous and contains large, very hard seeds. Many people toast the powder of ground carob pods or beans to use as a chocolate substitute. It does not contain the caffeine-like substance that cocoa beans do. Carob pods are a good source of calcium and other minerals.

carotenoids

class of compounds that are related to vitamin A. Some even act as precursors to vitamin A. Beta-carotene is the best-known carotenoid.

cellulose

Plant fiber that is essential to a healthy digestive system.

chlorogenic acid

A phytochemical found in tomatoes thought to prevent cancers.

cholesterol

necessary component of cells manufactured by all creatures with backbones. See also LDL cholesterol and HDL cholesterol.

choline

nutrient beneficial for your nerves, brain, gallbladder, and liver, found in eggs and soy beans.

chronic fatigue syndrome

There are many theories of how this debilitating disease is contracted, and they are just theories; no one really knows for sure. Most speculate that the Epstein-Barr virus is responsible; others feel it is the aftermath of a shock or some stress. The only thing that medical and scientific people agree on are the symptoms. They also agree that the main symptom, persistent fatigue that is not relieved by bed rest and that reduces your average daily activity by at least 50 percent for at least six months, must be present for the diagnosis to be chronic fatigue syndrome. The other symptoms are: aching muscles and joints, anxiety, depression, difficulty concentrating, fever, intestinal problems, headaches, irritability, mood swings, muscle spasms, upper respiratory tract infections, sensitivity to light and heat, sleep disturbances, sore throat and/or swollen glands, and extreme and debilitating fatigue.

complete protein

Containing all the essential amino acids in a nearly equal complement.

Crohn’s disease

Chronic and long-lasting ulceration of a section or sections of the digestive tract. The symptoms are similar to ulcerative colitis, with the exception that in Crohn’s disease all the layers of the intestinal tract are involved. The symptoms include loss of weight and appetite, abdominal pain, general malaise, diarrhea, and rectal bleeding.

cruciferous

Forming a cross. These plants have a leaf pattern that forms a cross.

dementia

Irreversible deterioration of intellectual faculties with accompanying emotional disturbances resulting from an organic brain disorder.

detoxify

To remove toxins and other waste matter from your body. There are many methods including fasting, nutritional supplements, herbs, injections, chelation, and colonics. The best method is to eat a high-fiber diet and reduce animal products. Include those vegetables that are known to help remove foreign matter from your system like cabbage, broccoli, sea vegetables, beets, watercress, dandelion, daikon radish, parsley, and beans, especially soybeans.

DHA

Docosahexaenoic acid, essential fatty acid in fish.

diabetes

There are two kinds of this disease: diabetes insipidus (which is rare) and diabetes mellitus (which is common). The mellitus type is divided into two different types: type 1, often called insulin-dependent or juvenile diabetes; and type 2, often called non-insulin-dependent or adult-onset. All types of diabetes are related to the rise and fall of blood sugar and insulin in the body and require supervision by your doctor.

diverticulitis

condition in which the mucous membranes that line the large intestines become inflamed and form pockets or pouches in the intestinal walls, which trap food and then become further inflamed or cause infection.

EDTA

solution used to remove toxins, especially lead and arterial fat, from your body. The letters stand for: ethylenediaminetetraacetic acid.

EPA

Eicosapentaenoic acid, essential fatty acid in fish.

endocrine glands

Those glands in your body that secrete directly into your blood stream. They are thyroid, adrenal, islands of Langerhans (in the pancreas), ovary (female only), and testis (male only).

enzymes