1. Separately steam the broccoli and the cauliflower for about 5 minutes each, or until they are just barely tender. Place them together in a medium-sized bowl and chill.

2. In a small bowl, combine the oil, lemon juice, shoyu or tamari, horseradish, mustard, tarragon, and onion. Let the mixture stand for about 10 minutes; then pour it over the broccoli and cauliflower. Toss the salad lightly and refrigerate it for at least 30 minutes before serving. Mix the salad occasionally while it is being chilled.

240 BRUSSELS SPROUTS Foods That Heal

BRUSSELS SPROUTS

BRUSSELS SPROUTS COOKED IN TOMATO SAUCE

Serves: 4

Time: 30 minutes

1. Wash the Brussels sprouts and remove any yellow outer leaves. Cut an X about V2 inch deep into the bottom of the stem end of each sprout.

2. Heat the oil in a heavy kettle and saute the onion, pepper, and celery for about 3 minutes. Add the salt, basil, canned tomatoes, and Brussels sprouts. Cover tightly and simmer over medium-low heat for about 20 minutes, or until the Brussels sprouts are tender. Then add the tomato paste, mix well, and serve.

CABBAGE

CABBAGE ROLLS

Making these cabbage rolls is a bit time-consuming—but they are so delicious that it's well worth it.

1 medium head cabbage 2V2 cups crumbled tofu

6-8 cups boiling water

2 tablespoons olive oil

1 medium-large onion, chopped

1 teaspoon basil

1 teaspoon thyme

Vl teaspoon cinnamon

Va teaspoon cloves

1 4 teaspoon celery seed

4 tablespoons tamari

1 2 cup tomato paste

2 cups cooked brown rice

\*l cup chopped nuts (optional)

16 ounces canned tomatoes, with their juice

10 ounces sauerkraut

Serves: 6

Time: 1 hour. 45 minutes

1. Cut the core out of the cabbage and discard it. Place the cabbage, stem end down, in a large kettle. Place about 1 inch of water in the bottom of the kettle. Cover and bring the water to a boil. Reduce the heat to a simmer and steam the cabbage for about 10 minutes.

2. Remove the cabbage and let it cool for easier handling. Save the remaining water for use in soups or stews, if desired.

3. While the cabbage cools, drop the crumbled tofu into the 6-8 cups boiling water. Bring the water back to a boil and let the

242 CABBAGE

Foods That Heal

tofu cook for 1 minute. Drain the tofu through a colander lined with a clean dishtowel. Run cold water over the tofu to cool it off for easier handling. Twist the towel containing the tofu and press it to squeeze out the excess water. The pressed tofu should have a firm, ground-beef-like texture. Set the tofu aside while you prepare the remaining ingredients.

4. Heat the olive oil in a large skillet. Add the onion, celery, herbs, and spices. Saute until the onions begin to get tender. Add the pressed tofu to the sauteed vegetables and stir over medium heat for a couple of minutes. Add the tamari, tomato paste, rice, and nuts. Mix well and remove from heat.

5. Carefully peel the leaves away from the steamed cabbage. Inside each of the larger leaves, place one small leaf. Cut away the thick tough part of the leaves (see Step 1).

Making Cabbage Rolls

1. Cut away the tough part of each leaf.

2. Drop one tablespoon of filling into the center of each leaf.

3. Fold both top and bottom of the large leaf over the filling, then fold the two sides over the seam.

4. Place the cabbage rolls seam side down in the baking dish.

6. Drop one heaping tablespoon of the tofu-rice filling into the center of each small leaf (see Step 2). Fold both the top and the bottom of the large leaf over the filling, then fold the two sides over the seam (refer to Step 3). Place the cabbage rolls seam side down on your table or countertop.

7. Mix together the tomatoes and sauerkraut and place of the mixture in the bottom of a large, shallow baking dish or in two 7-x-11-inch baking dishes. Set the cabbage rolls seam side down on top of the tomato-sauerkraut mixture as seen in Step 4. Pour the remaining tomato-sauerkraut mixture over the cabbage rolls.

8. Cover the baking dish(es) with aluminum foil and bake at 350°F for 45-60 minutes, or until the cabbage is tender. Uncover the cabbage rolls during the last 10 minutes of baking.

CABBAGE SPAGHETTI

Thin strips of cabbage are used instead of pasta in this easy recipe. Don't laugh until youVe tried it, because it's good!

1/2 of a medium small cabbage (4-5 cups after it is cut into strips)

2 cups homemade spaghetti sauce

Finely grated cheese (optional)

Serves: 2

Time: 25 minutes

1. Wash the cabbage and cut it in half from top to bottom. Cut out the core of the cabbage and discard it. Place the cabbage, with the cut side down, on a chopping board. With a sharp knife, cut the cabbage (lengthwise) into thin strips. Steam the strips of cabbage until they are tender (15-20 minutes).

2. Place a generous serving (a spaghetti-sized serving) of the steamed cabbage on individual serving plates. Top the cabbage with the sauce (sauce and cabbage should be warm). Sprinkle some finely grated cheese, to taste, over the sauce.

Serve with hot garlic bread.

244 CARROTS Foods That Heal

CARROTS

MARINATED CARROTS

A pretty dish for a buffet.

2 pounds carrots, scrubbed and cut into rounds or diagonal slices

15 ounces (about 2 cups) tomato sauce

V4 cup rice vinegar or cider vinegar

V4 cup honey

V4 cup oil

1 teaspoon Dijon mustard

1 tablespoon yellow miso

1 medium onion, thinly sliced

V^ cup minced parsley

Serves: 8-10

Time: 20 minutes to prepare; marinate overnight.

1. Steam the carrots until they are tender but still firm. Place them in a large bowl and chill.

2. In a smaller bowl, mix together the tomato sauce, vinegar, honey, oil, mustard, and miso. Pour this dressing over the cooked carrots. Add the raw onion and mix well. Cover the bowl and let the carrots marinate overnight in the refrigerator.

3. Just before serving, add the parsley, reserving a little bit to garnish the top of the dish. Mix well and place in a serving dish.

CAULIFLOWER

CAULIFLOWER CURRY

Cauliflower contains only 28 calories per cup, and like other members of the cabbage family, it is a good source of vitamin C.

2 tablespoons oil

1 teaspoon finely grated fresh ginger

Vl-1 teaspoon cumin

Vl teaspoon tumeric

1 large onion, chopped

1 medium-large head of cauliflower, cut into bite-sized flowerets

Vl cup water

l /2 teaspoon sea salt

V^ cup whole raw almonds

3-4 tablespoons raisins (optional)

Serves: 3-4

Time: 25-30 minutes

1. Heat the oil in a large skillet or heavy kettle. Add the spices and the onion. Stir over medium heat for a few minutes.

2. Add the cauliflower and stir for about 3 minutes more. Add the water and the salt. Cover, lower the heat, and simmer for about 15 minutes or until the cauliflower begins to get tender but is still crisp.

3. While the cauliflower is cooking, chop the almonds and roast them in a toaster oven or under the broiler at 350°F for about 5-10 minutes or until they are light brown.

4. When the cauliflower is tender, add the toasted almonds (and the raisins, if desired).

Serve with rice and a yogurt sauce, or with rice and beans. If you serve this curry with a bean dish, please omit the raisins.

246 CELERY Foods That Heal

CELERY

CELERY-RICE CURRY

Celery adds flavor and crispness to almost any dish without adding many calories.

2 tablespoons oil

3 cups chopped celery

1 medium-large onion, chopped

1 teaspoon curry powder

1 teaspoon cumin

1 teaspoon fresh grated ginger

l /2 teaspoon tumeric

l /2 teaspoon mustard powder

1 cup long grain brown rice or brown basmati rice

l 3 /4 cup boiling water

l /2 teaspoon sea salt (optional)

V3 cup cashews, chopped and lightly roasted

V3 cup raisins

Serves: 4

Time: 50 minutes

1. Heat the oil in a large skillet. Add the celery, onion, and spices. Stir over medium-high heat for 2-3 minutes. Wash and drain the rice. Add the rice to the vegetables and stir for a minute or so.

2. Add the salt to the boiling water. Pour the water over the vegetable-rice mixture. Stir once, then cover. Lower the heat and simmer for about 40 minutes or until the water is absorbed. (Do not stir the rice while it is cooking.)

3. When the rice is done, add the nuts and raisins. (The easiest way to roast cashews is in a skillet. Place the nuts in an unoiled skillet and stir over medium heat for about 3-5 minutes, until they begin to brown. Alternatively, they may be roasted in a 350°F oven for about 10 minutes.)

4. Fluff the rice with a fork. Cover and let steam for about 5 minutes before serving.

CHICKORY

INSALATA DI FINOCCHIO,

POMODORA E CICORI

(Fennel, Tomato, and

Chicory Salad)

1 head fmnocchio (fennel)

2 large, firm tomatoes

1 small head chickory

8-10 leaves of fresh, sweet basil

6 Tbs. olive oil

1 clove garlic

2 Tbs. natural cider vinegar

Vegetable seasoning

Serves: 4

Time: 20 minutes

1. Wash greens and tomatoes and drain.

2. Cut finocchio into thin slices.

3. Break chicory into 2-inch pieces.

4. Quarter tomatoes.

5. Rub bowl with garlic, adding basil, greens, and vegetables.

6. Blend oil, vinegar, and vegetable seasoning together and add to salad. Toss thoroughly, and serve.

248 COCONUT Foods That Heal

COCONUT

COCONUT CREAM PIE

This pie is like the one my mother used to make, only better. It's hard to believe that it contains no milk or cream.

1 recipe Coconut Pie Crust (page 249)

V3 cup honey

3 tablespoons arrowroot

2 cups cashew milk

3 slightly beaten egg yolks

1 cup finely grated unsweetened coconut (available in natural food stores)

1 teaspoon vanilla

MERINGUE

3 egg whites

V4 teaspoon cream of tartar

l /2 teaspoon vanilla

2 tablespoons honey

Yield: 1 single-crust 9-inch pie

Time: 25 minutes for crust; 35 minutes for filling; chill 2 hours.

1. Follow the recipe for the Coconut Pie Crust. Let the crust cool while you make the filling.

2. In a medium-sized saucepan, combine the honey, arrowroot, and cashew milk. To make cashew milk, blend together V2 cup cashews and 2 cups water in a blender until smooth and creamy.

3. Mix well and cook over medium heat, stirring constantly, until the mixture thickens and boils. Continue stirring and cook for 2 minutes longer.

4. Remove the saucepan from the heat. Stir a small amount of the hot mixture into the egg yolks; then immediately pour the egg yolk mixture into the saucepan. Cook for 2 minutes, stirring constantly.

5. Remove the pan from the heat and add the coconut and vanilla. If you wish to lightly toast the coconut, you will improve its flavor. To toast it, place it in an unoiled skillet and stir over medium-high heat until it becomes golden brown. Mix well and pour the mixture into the baked 9-inch pie shell.

6. Place the egg whites, the cream of tartar, and the vanilla in a medium-sized bowl. Beat with an eggbeater or wire whisk until the egg whites stand up in firm peaks. Slowly add the honey, while continuing to beat. Continue beating until the honey is well incorporated into the mixture. Then spread the meringue over the pie. Make sure to spread it all the way to the edges. Bake at 350°F for about 12 minutes, or until golden. Chill before serving.

COCONUT PIE CRUST

Good 'n' easy.

3 /4 cup whole wheat pastry flour

Vl cup rolled oats

Ml cup finely shredded unsweetened coconut

V4 cup oil

2 tablespoons water, or as needed

Yield: 1 single 9-inch crust

Time: 25 minutes to prepare and bake

1. Place the flour, oats, and coconut directly in a 9-inch pie pan. Mix well.

2. Slowly stir in the oil. Mix with a fork to evenlydistribute the oil. Gradually stir in enough water to make the mixture hold together when pressed.

3. Press the dough against the sides and bottom of the pie pan. Poke some small holes in the sides and bottom of the crust with a fork to keep it from puffing up.

4. Bake at 375°F for 20 minutes, or until the crust is light brown.

250 CORN Foods That Heal

CORN

CORN-STUFFED TOMATOES

4 medium tomatoes 1 tablespoon plus 1 teaspoon olive oil

Vl cup chopped onion 2 medium ears of corn, cut off the cob

Vi cup mashed tofu

1 tablespoon miso (dark or light as desired)

Vi teaspoon basil

2 tablespoons minced parsley

1 slice whole grain bread

1 clove garlic, pressed

Serves: 2-4 Time: 40 minutes

1. Cut a thin slice off the top of each tomato. Using a small spoon, scoop out the pulp. Reserve the pulp for use in a soup or sauce. Set the tomato shells aside while you prepare the filling.

2. Heat 1 tablespoon of the olive oil in a skillet. Add the onion and saute until tender. Set aside until needed.

3. Place 2/3 cup of the corn in a blender along with the tofu and the miso. Blend until smooth and creamy. If the mixture is too thick to blend, add about 1 tablespoon of water.

4. In a bowl, combine the creamed mixture with the sauteed onions. Add the remaining corn, parsley, and basil, and mix well.

5. Fill the tomato shells with this mixture. Place the stuffed tomatoes in a lightly oiled baking dish (a small cake or pie pan will do nicely).

6. Tear up a slice of bread, place it in a blender or food processor, and grind it into crumbs. While the machine is working, add the garlic and the teaspoon of olive oil. (If you are using a food processor, it is not necessary to press the clove of garlic; just remove the skin and add it whole, while the blades of the food processor are turning.)

7. Sprinkle the bread crumbs over the stuffed tomatoes. Bake at 350°F for 25 minutes.

CORN AND LENTIL SOUP

1 cup dried lentils

4 cups water

1 medium onion, chopped

1 green or red pepper, chopped

3 cups tomatoes (canned or chopped fresh)

1 or more cloves garlic, minced

1 teaspoon savory

1 teaspoon basil

3 tablespoons tamari

2 tablespoons olive oil (optional)

Grated Parmesan cheese (optional)

Serves: 6

Time: 50-60 minutes

1. Wash the lentils and cook them in the 4 cups of water for 30-40 minutes.

2. Add the vegetables, herbs, and tamari. Simmer for about 20 minutes, or until the vegetables are tender. Add olive oil, if desired.

Serve with whole grain bread and a green salad for a good, simple meal. Place a bowl of grated Parmesan cheese on the table to be sprinkled on the soup, if desired.

252 CRANBERRY

Foods That Heal

CRANBERRY

CRANBERRY MUFFINS

1V2 cups whole wheat pastry flour

3 teaspoons baking powder

V^2 cup maple syrup

2 tablespoons oil

2 eggs

V4 cup milk or soymilk

1 teaspoon vanilla 1 cup whole cranberries l /2 cup chopped pecans

Yield: 12 small muffins Time: 25 minutes

1. Sift together the flour and baking powder.

2. In a separate bowl, beat together the maple syrup, oil, eggs, milk, and vanilla.

3. Stir the dry ingredients into the liquid ingredients. Beat enough to blend well, but don't overheat. Fold in the cranberries and the pecans. Spoon the mixture into well-oiled muffin tins.

4. Bake at 350°F for 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

CUCUMBER

CUCUMBER-YOGURT SALAD

2 medium cucumbers 10 radishes, thinly sliced

3 scallions, chopped

V3 cup chopped parsley

V2 cup chopped walnuts

2 cups plain yogurt

l /2 teaspoon sea salt

V2 teaspoon dill seed

Juice of V2 lemon

2-3 cloves garlic (to taste), pressed

Serves: 4-6 Time: 15 minutes

1. If the cucumbers are waxed, peel them. If not, just wash them and slice them into very thin diagonal slices.

2. Mix together all ingredients in a salad bowl.

254 CUCUMBER Foods That Heal

CHILLED CUCUMBER-YOGURT SOUP

3 medium cucumbers

1 cup yogurt

1M2-2 tablespoons lemon juice

2 tablespoons yellow miso

2 tablespoons fresh mint or 1 teaspoon dry mint

2-3 scallions, finely chopped

l /2 teaspoon dill seed

Vl cup cold water

V4 cup finely chopped walnuts or pecans

Serves: 4

Time: 10-15 minutes

1. Peel the cucumbers if they are waxed; otherwise, just wash them well. Slice 2 cucumbers into large chunks and place them in ablender or food processor. Add the yogurt, lemon juice, yellow miso, and mint. Blend until very smooth and creamy. If you are using a food processor, make sure you blend the mixture long enough to make it smooth.

2. Pour the mixture into a bowl and add the chopped scallions, dill seed, and cold water. Grate the remaining cucumber and add it to the mixture. Chill for at least 1 hour before serving.

DATES

DATE AND BRAZIL NUT LOAF

This cake uses whole dates and nuts. They aren't chopped until you slice the cake, and they create a beautiful pattern when you slice it.

1 cup whole wheat pastry flour

2 teaspoons baking powder

1 teaspoon cinnamon

V3 cup oil

V4 cup honey

4 eggs

2 cups whole, shelled Brazil nuts 2 cups whole, pitted dates

Yield: 1 loaf

Time: 1 hour, 20 minutes

1. Sift together the flour, baking powder, and cinnamon into a bowl.

2. In another bowl, beat together the oil, honey, and eggs.

3. Mix the nuts and dates with flour. (Occasionally, a package of pitted dates contains a date or two that still has a pit; therefore, it is a good idea to carefully examine each date to make sure that the pit is removed.)

4. Combine the liquid mixture with the flour-date mixture and mix well. Line a 4 1 /2-x-8 1 /2-x-2 1 /2-inch or similar size loaf pan with three thicknesses of wax paper. Oil the wax paper. Pour the batter into the paper-lined pan and bake at 350°F for 60 minutes, or until a toothpick inserted into the center of the cake comes out clean. Let the cake cool in the pan for about 5 minutes; then remove it and peel off the wax paper. Let the loaf cool before slicing.

This cake stores very well. Wrap it in foil and keep it in the refrigerator until needed.

256 DATES

Foods That Heal

DATE AND APPLE BROWNIES

These brownies are dense and chewy.

1 cup whole wheat pastry flour

1 teaspoon baking powder

Va cup carob powder

V3 cup oil

V4 cup malt syrup or honey

legg

2 tablespoons water

1 cup chopped dates

3 /4 cup grated apple (1 medium apple)

V4 cup chopped pecans or walnuts

Yield: 16 brownies, 2 inches square Time: 35 minutes

1. Sift together the flour, baking powder, and the carob powder into a bowl.

2. In a separate large bowl, beat together the oil, malt or honey, egg, and water.

3. Stir the flour mixture into the liquid mixture and beat just enough to blend. Add the dates and the grated apple. Mix well.

4. Spread the mixture into a well-oiled 8-x-8-inch cake pan. Sprinkle it with the nuts. Press the chopped nuts into the batter. Bake at 350°F for about 15 minutes, or until firm. Let the cake cool slightly and cut into squares.

DATE-FILLED TAHINI COOKIES

These cookies are delicious.

FILLING

1/2 cup pitted dates

V3 cup water

2 tablespoons maple syrup

DOUGH

V2 cup tahini

2 tablespoons oil

V4 cup maple syrup

1 teaspoon vanilla

1 cup whole wheat pastry flour

Yield: 18-20 cookies Time: 30 minutes

1. Make the filling first. Place the dates and the water in a small saucepan and cook over medium heat for about 10 minutes. Add the maple syrup and blend the mixture in the blender. Set the filling aside until it is needed.

2. In a mixing bowl, cream together the tahini, oil, maple syrup, and vanilla. Slowly mix in the flour to form a stiff dough. Mix with your hands and knead the dough a few times, if necessary, to make it hold together.

3. Roll the dough into 18-20 balls the size of small walnuts. Place the balls of dough on an oiled cookie sheet. Make a "well" in the center of each cookie by pressing it with your thumb. If you wish, you can shape the well with your fingers. Drop 1 teaspoon of filling into each well.

4. Bake at 350°F for 15 minutes on the top rack of the oven. If the cookies are not cooked on the top, turn your oven to broil (without raising the temperature) and cook for a couple of minutes more. Watch closely so they do not burn.

258 EGGPLANT Foods That Heal

EGGPLANT

EGGPLANT ROLL-UPS

1 medium eggplant

1 cup mashed tofu

V$ cup grated Parmesan or Romano cheese

1 or more cloves garlic, to taste

V4 cup chopped onion

l A cup chopped parsley

2 cups cooked brown rice

2 cups tomato sauce

Vl-\ cup grated cheese

Serves: 3-4 Time: 1 hour

1. Cut the stem and the bottom of the eggplant. (See Step 1.) The slices should be cut lengthwise and on opposite sides of the eggplant. This is to remove part of the peel and to make a flat surface. Then slice the eggplant into 6-8 slices, about V2 inch thick. Place these slices in a steamer or in a colander. (The steaming rack of a wok works best.)

2. Steam the eggplant for a few minutes, or until it is tender. If your steamer is small, steam only a few slices at a time. Turn the slices over after about 3 minutes of steaming so that they cook evenly. Be careful not to overcook them. The steamed eggplant should be tender but not mushy, and still hold its shape well.

3. While the eggplant is steaming, place the tofu, grated cheese, garlic, and onion in a food processor or blender. Blend until creamy. Add the parsley and mix well.

4. Oil a 7-x-11 baking dish and cover the bottom of the dish with an even layer of cooked rice. Generously spread each of the eggplant slices with the tofu mixture. Roll up the eggplant slices in jelly-roll fashion. (See Step 2.) Place the roll-ups on top of the rice in the baking dish, seam side down.

Fruits and Vegetables — Recipes

EGGPLANT 259

5. Pour the tomato sauce over the eggplant roll-ups. Sprinkle with grated cheese, if desired. Cover the baking dish with aluminum foil and bake for 35 minutes at 350°F. Dish up the rice along with the roll-ups. Garnish with extra grated cheese if desired. Serve with a big green salad.

1. Cutting slices from the sides of the eggplant.

2. Rolling up the eggplant slices.

Making Eggplant Roll-ups

260 EGGPLANT Foods That Heal

EGGPLANT AND RICE CASSEROLE

If you have some leftover rice, this casserole takes no time to make.

2 tablespoons olive oil

1 medium onion, chopped

3 cloves garlic, minced

1 medium eggplant, quartered and sliced 1 teaspoon basil

2 cups cooked brown rice

V3 cup tomato paste

2 tablespoons shoyu

1 cup (or less) grated provolone cheese

Serves: 3

Time: 35-45 minutes

1. Heat the oil in a large skillet. Add onion and garlic. Saute for a minute or two; then add the eggplant and basil. Stir, then cover and cook over medium-low heat until the eggplant is tender. Stir occasionally.

2. Remove the skillet from the heat. Add the rice, tomato paste, shoyu, and ricotta, and mix well. If you have an ovenproof skillet, leave the mixture in the skillet. Otherwise, transfer it to an oiled baking dish.

3. Sprinkle with the grated provolone and bake at 350°Funtil the cheese is melted and the casserole is thoroughly heated (about 15-20 minutes).

Serve with a big green salad.

VARIATIONS

* This is one of those simple, basic recipes that may be easily varied to suit the ingredients in your refrigerator. Some suggested additions are: 1 cup sliced mushrooms, 1 sliced green pepper, 1 small sliced zucchini, or V 4 cup sliced black olives. Cook these added ingredients along with the eggplant.

ENDIVE

GOURMET-STYLE BELGIAN ENDIVES

Serves: 2

Time: 10 minutes

1. Wash the endives and cut them in half lengthwise. Break the egg into a shallow bowl. Add the salt and beat well.

2. Place the flour in another shallow dish. Dip each endive half in the egg mixture, then roll each one in the flour until it is well coated.

3. Heat the oil in a skillet. Place the endive halves flat side down in the skillet and saute over medium heat until golden brown. Turn over and brown the other side. The endives should not be well cooked, just heated through, and should have a crispy crust.

Garnish the endives with thin strips of sun-dried tomatoes, if desired. If you garnish the endives with tomatoes, omit the salt.

262 ENDIVE

Foods That Heal

BELGIAN ENDIVE AND WALNUT SALAD WITH GOAT CHEESE

A similar salad is on the menu of a very chic restaurant in Sarasota, Florida. I enjoyed it so much that I created my own lighter version. The cheese used for this salad should be mild, firm enough to slice, and white. It may be purchased in a cheese store or a gourmet shop.

4 medium Belgian endives (4 cups chopped)

Vi cup chopped walnuts

l /i cup finely chopped parsley

2 tablespoons olive oil

V^-l teaspoon roasted sesame oil, or to taste

V4 cup lemon juice

1-2 cloves garlic, pressed

2 teaspoons shoyu or tamari

4 ounces goat cheese

A few black olives

A few sprigs of parsley

Serves: 2 as a complete meal or 4 as a side dish. Time: 15-20 minutes

1. Wash and chop the endive. Place it in a large bowl with the chopped walnuts and parsley.

2. Combine the olive oil, sesame oil, lemon juice, garlic,and shoyu or tamari in a small bowl. Mix well. Pour this dressing over the endive-walnut mixture. Toss lightly.

3. Place the salad on individual serving plates, and crumble the goat cheese over each portion. Garnish with a few black olives and some sprigs of parsley, if desired.

FIG

FIG BARS

These cookies taste even better than the commercially available fig bars. In fact, I used to sell these when I had a natural foods store! This recipe makes a large quantity, so you may wish to cut it in half. However, for a large party or a bake sale, it is just great the way it is.

FILLING

3 pounds figs

1 1 /2 cups water plus Va cup or more additional water if necessary

DOUGH

3 cups whole wheat pastry flour 2 cups rice flour

1 teaspoon nutmeg

3 /4 cup oil

legg

l /2 cup honey

2 teaspoons vanilla

Yield: 40 bars Time: 1 hour

1. To prepare the filling, place the figs and the water in a large kettle. Cover the kettle and cook the figs till they are soft, stirring often.

2. Puree the cooked figs in a food processor or blender (a little at a time). Add additional water if necessary to obtain a consistency similar to that of jam or apple butter. Set the filling aside while you make the dough.

3. Mix together the flours and nutmeg. Work in the oil with your hands. In a separate bowl, beat together the egg, honey, and

264 GARLIC Foods That Heal

vanilla. Then, using a fork, work the honey mixture into the flour mixture to make a stiff dough.

4. Divide the dough in half. Roll one half of the dough directly into an unoiled HV**-x-17Vi-inch cookie sheet. Spread the filling over the dough.

5. Roll the remaining dough out between two sheets of wax paper to make an llV^-x-iyV^-inch rectangle. Carefully peel off the top sheet of wax paper. Pick up the dough by the bottom paper and place it over the filling. Peel off the wax paper.

6. Cut the top dough into 3-x-l V2-inch bars, then prick each bar three times with the tines of a fork. Place on the middle rack of the oven and bake at 350°F for 20 minutes.

7. When the bars are baked, cut them all the way through, but don't remove them from the pan until they have cooled.

GARLIC

GARLIC TOAST

Instead of using butter to make garlic bread, try this. It is better for you, and it's so good!

V4 cup olive oil 6-8 cloves garlic, pressed

2 teaspoons tamari

1 tablespoon finely minced parsley (optional) 10-12 slices whole grain bread

Yield: 10-12 slices Time: 10 minutes

1. In a small bowl, mix together the oil, garlic, tamari, and parsley.

2. Spread the mixture over sliced whole grain bread. Toast for a minute or two under the broiler or in a toaster oven.

3. Serve hot with soup, vegetable-based main dishes, or salad.

You may store this garlic mixture in a small covered container in the refrigerator and use it as needed.

GRAPE

GRAPE GEL

Very wholesome and easy to make.

3 cups good-quality unsweetened grape juice

1 bar agar

l 1 /^ cups mixed fruit, in bite-sized pieces

Serves: 4-6

Time: 10-15 minutes to prepare, chill for 2 hours.

1. Place the juice in a medium-sized saucepan. Tear the agar into small pieces and add it to the grape juice. Bring to a boil. Reduce the heat to medium-low and simmer until the agar is completely dissolved (about 5-10 minutes).

2. Choose an appropriate bowl, mold, cake pan, etc., to contain the gelatin, and dip it into cold water. (This will keep the gel from sticking.) Then pour in the dissolved agar-juice mixture.

3. Chill until the mixture just begins to set (about 45 minutes or less); then fold in the fruit. Chill until completely set.

GREENS

COLLARDS, KALE, MUSTARD

GREENS, SPINACH, SWISS CHARD, AND TURNIP GREENS

The term greens encompasses all green, leafy vegetables. Greens that are usually served cooked include beet tops, Chinese cabbage, collards, dandelion greens, kale, mustard greens, spinach, Swiss chard, and turnip greens.

Vitamins A and C, calcium, iron, and other minerals are all abundant in greens. However, spinach, Swiss chard, and beet tops contain a large amount of oxalic acid, which interferes with the

266 GREENS Foods That Heal

body's calcium use. Therefore, the greens that are the best source of calcium are kale, collards, turnip greens, and dandelion greens.

Kale is especially nutritious. For only 43 calories, 1 cup of cooked kale provides 5 grams of protein, 9,100 I.U. of vitamin A, 100 milligrams of vitamin C, 1.8 milligrams of iron, and 210 milligrams of calcium. This is over twice the vitamin C of an orange and almost as much calcium as a glass of milk.

To Clean: Fill your sink with water. Add the greens and swish them around for a minute. Remove them from the water, drain the water from the sink, and repeat, until there is no sand or dirt left in the water. Discard any yellow or blemished leaves. Chop the greens with a sharp knife before cooking, if desired.

To Cook: The amount of time required to cook greens depends on the type of greens. Spinach and dandelion cook in just a few minutes, whereas coarser greens like kale, turnip greens, etc. can take up to a half hour.

Don't forget that all types of greens will reduce dramatically in size as they cook, so make sure to cook enough. You may stir-fry, steam, or pressure cook greens.

To stir-fry, heat a small amount of oil in a large skillet or heavy kettle. Add the washed and chopped greens. Stir them over high heat until wilted. Cover, lower the heat, and steam until tender, stirring occasionally. For the coarser types of greens, it may be necessary to add about V4 cup of water when you cover the pan.

Steam the washed and chopped greens like any other vegetable. Check them occasionally so that you will know when they are done. The tougher greens maybe pressure cooked. Bring the pressure up to maximum; then remove the cooker from the heat and let the pressure come down on its own.

To Serve: Greens are good served as a side dish. Try seasoning them with your choice of the following: chopped scallions, toasted sesame seeds or gomashio, oregano, tarragon, dill, basil, chives, shoyu or tamari, lemon juice, or rice or cider vinegar.

KALE

POTATOES AND KALE A LA GRECQUE

This is a very light but extremely nutritious dish.

3 baking potatoes

10 ounces fresh kale

2 cups water (approximately)

l /2 teaspoon basil

V4 teaspoon oregano

V2 teaspoon dill seed

V4 cup finely chopped onion, or to taste

1 cup crumbled feta cheese, or to taste

2 tablespoons olive oil (optional)

Serves: 3-4 Time: 40 minutes

1. Scrub the potatoes and cut them into 1-inch chunks.

2. Wash the kale. Cut the stems into l A -inch pieces; chop the leaves more coarsely.

3. Place the potatoes and kale in a large kettle with the water, basil, oregano, and dill seed. (The potatoes and kale may be cookedin a pressure cooker, if desired.) Cover and bring to a boil. Reduce the heat and simmer, stirring occasionally, until the potatoes are tender (about 30 minutes or less). Check the kettle occasionally and add more water if necessary. By the time that the veggies are tender, most of the water should be gone.

4. Using a slotted spoon, remove the potatoes and kale from the kettle and place them on individual serving plates. Top each serving with chopped onion to taste. Sprinkle generously with feta cheese and if desired, drizzle with olive oil.

Serve with slices of fresh, ripe tomato and avocado, or some nice black olives.

268 KALE Foods That Heal

KALE, CABBAGE, AND WHITE BEAN SOUP

This soup is hearty, flavorful, and very nutritious. This is a rather thick soup; if you prefer a thinner soup, just add some more water.

1 cup dried baby lima beans

5 cups water

1 strip kombu, 6 inches log

IV2 cups chopped onion

3 cups chopped kale

2 cups finely chopped cabbage

1 teaspoon savory

1-2 tablespoons lemon juice, to taste

V4 cup miso, or to taste (barley miso is good, as is yellow or white miso)

Serves: 4-6

Time: Soak beans 8 hours or overnight; Cook 1 hour, 30 minutes-2 hours.

1. Wash the lima beans and place them in a medium-sized bowl. Add enough water to cover, with about 1V2 inches more water than beans, and soak for at least 8 hours.

2. Drain the soaked beans and place them in a large kettle with 5 cups of water. Cover the kettle and bring to a boil. Lower the heat and simmer the beans for about 1 hour, or until tender.

3. Rinse the strip of kombu and put it in the kettle with the beans. Add the chopped onion, kale, cabbage, and savory. Cover and simmer for about 30 minutes more, or until the vegetables are tender.

4. Remove the kettle from the heat and add the lemon juice and the miso. Remove the kombu and either discard it or chop it into bite-sized pieces and return it to the soup. Mix well and serve with some whole grain bread.

Fruits and Vegetables — Recipes

LEEKS 269

LEEKS

QUINOA WITH LEEKS AND MUSHROOMS

Simple, light, and nourishing. Milder than onions, leeks are a favorite of French chefs. The bottom white part and a good deal of the green part can be used.

l/l cup quinoa

2 medium leaks (about 2 l /2 cups chopped)

1 tablespoon oil

1 teaspoon tarragon

1 cup sliced mushrooms

Sea salt to taste (if desired)

1 cup boiling water

Serves: 2-3 Time: 20 minutes

1. Wash the quinoa and drain it through a wire strainer. Clean the leeks and chop them. (Use only the white and the light green part. Save the dark green part to blend in a soup.)

2. Heat the oil in a large skillet. Add the tarragon and the chopped leeks and stir for a few seconds. Add the quinoa and stir for about a minute more. Add the mushrooms and the salt. Stir and then add the boiling water. Cover and simmer over low heat for about 15 minutes or until the water is absorbed.

Serve with your favorite sauce and a big green salad.

270 LEEKS Foods That Heal

CREAM OF LEEK SOUP (Nondairy)

In the late fall or early winter, when all other garden vegetables are frozen, the hardy leek will remain green. Try to use fresh tofu in this soup, because it has the mildest flavor.

2 large leeks with their green tops (about 7 cups chopped)

2 large baking potatoes (about 2 l /i cups diced)

5 cups water or vegetable stock

1 teaspoon savory

1 teaspoon thyme

1 cup mashed tofu

V2 cup whole raw cashews

Pinch of nutmeg

Pinch of cayenne

2 teaspoons sea salt (or less to taste), or V4 cup yellow miso (or to taste)

Serves: 6

Time: 40 minutes

1. Wash and chop the leeks. Scrub and dice the potatoes. Place the prepared vegetables in a large kettle. Add 4 cups of the water, the savory, and the thyme. Cover the kettle and bring to a boil over high heat. Reduce the heat to medium-low and simmer for about 20 minutes, or until the potatoes are tender.

2. While the potatoes and leeks are simmering, place the tofu, cashews, and the remaining 1 cup of water in a food processor or blender. Blend until the mixture is very smooth and creamy.

3. Pour the cashew cream into an empty kettle. When the potatoes and leeks are tender, blend them (along with the liquid from cooking them) in the blender or food processor until smooth and creamy (this will have to be done in more than one batch, because the blender will not hold all of the soup at once).

4. Mix the potato-leek cream with the cashew-tofu cream and reheat if necessary, but do not boil.

5. Add the nutmeg and cayenne to taste. Then add the salt or miso to taste. (If you are adding miso, first remove the kettle from the heat.) Mix well.

LEMON

LEMON-TAMARI DRESSING

This is the salad dressing that we use most often at our house. It has just 10 calories per tablespoon!

Va cup lemon juice V4 cup olive oil

1-2 tablespoons tamari

1 or more cloves garlic, pressed 1-2 teaspoons Dijon mustard (optional)

Yield: About x /2 cup Time: 5 minutes

1. Place all ingredients in a small glass jar.

2. Cover tightly and shake well.

Serve on green salads, marinated vegetable salads, even over hot vegetables. It is especially good for dipping artichokes and can be used for marinating cooked beans.

VARIATION

^ If you find the flavor of this dressing too strong, you may add some safflower oil or another mild-tasting oil in addition to the olive oil.

272 LENTIL Foods That Heal

LENTIL

LENTIL-CARROT LOAF

3 cups carrots, cut into V^-inch slices

l 1 /^ cups lentils, cooked and drained

Vl cup finely chopped onions

Vl teaspoon sage

2 tablespoons shoyu or tamari

1 cup rolled oats

Vl cup chopped walnuts or pecans

2 tablespoons finely chopped parsley

Serves: 4 Time: 1 hour

1. Steam the carrots until tender. Drain the carrots, and, if desired, reserve the water to make a sauce to serve with the loaf.

2. Mix together the cooked carrots and lentils. Mash them coarsely with a potato masher. Add the remaining ingredients and mix well.

3. Pack the mixture into a well-oiled loaf pan. Decorate the top of the loaf with nut halves if desired.

4. Bake at 350°F for 35-40 minutes, or until firm and golden brown.

5. After baking, let the loaf stand for about 5 minutes and then unmold it onto a serving platter. For an attractive presentation, surround the unmolded loaf with sliced ripe tomatoes, or any other colorful vegetable.

Serve with the sauce of your choice.

LENTIL PIE

1 l /i cups uncooked lentils

3 cups water

1 tablespoon oil

1 stalk celery, chopped

1 medium onion, chopped

1 teaspoon thyme

1 teaspoon cinnamon

Va teaspoon cloves

3 /4 cup Brazil nuts, finely chopped

V4 cup tamari

V4 cup tomato paste

1 double-crust 9-inch whole wheat pie shell, unbaked

Yield: 1 double-crust 9-inch pie Time: 1 hour, 35 minutes

1. Wash the lentils and place them in a pan with the water. Cover and cook for about 40 minutes, or until the water is absorbed.

2. Heat the oil in a skillet; add the celery, onion, thyme, cinnamon, and cloves. Saute until the celery is just barely tender.

3. Add the cooked lentils to the celery-onion mixture; then add the remaining ingredients. Mix well. Spread the mixture into an unbaked pie shell. Cover with the top crust. Flute the edges and cut a hole into the top crust to allow steam to escape.

4. Bake at 375°F for 40 minutes, or until the crust is golden brown.

Serve with a steamed vegetable and a green salad, the lentil pie is also good with a sauce or some homemade relish.

274 LIMA BEAN Foods That Heal

LIMA BEAN

LIMA BEAN SOUP

Serves: 4-6

Time: Soak beans 8 hours or overnight; cook 1 hour, 45 minutes.

1. Wash and pick over the beans. Place them in a bowl with enough water to cover and let them soak for 8 hours.

2. Drain the soaked beans and place them in a large kettle with the 4 cups of water or vegetable stock. Cover and bring to a boil. Reduce the heat and simmer until the beans are tender (about IV2 hours).

3. Add the onion, celery, green pepper, basil, and tomatoes. Simmer until the vegetables are tender.

4. Remove from the stove and add the tamari and olive oil.

Serve with some whole grain bread and a green salad.

MANGO

MANGO SALAD WITH ORANGE DRESSING

1 small honeyball melon

2 ripe mangoes, sliced

1-2 oranges, peeled and sliced thin

Mint Leaves

ORANGE DRESSING

l /2 cup chopped olives

1 small green bell pepper, chopped Vi cup vegetable broth powder

Juice from 1 orange

V4 cup safflower oil

2 Tbs. lemon juice

Serves: 4

Time: 20 minutes to prepare

1. For Orange Dressing, blend liquid ingredients together. Stir in vegetable broth powder. Add olives and pepper, mixing thoroughly.

2. Pare melon and slice crosswise into four rings. Place on four salad plates.

3. Fill each ring with mango and orange slices.

4. Sprinkle with dressing and garnish with mint leaves.

276 MELON Foods That Heal

MELON

MELON SHERBET

This sherbet has a beautiful pastel color. Don't let its simplicity fool you; it is a light and luscious dessert that makes the perfect ending to an elegant dinner.

1 medium cantaloupe or similar melon

1 teaspoon grated lime peel

2 tablespoons honey, or more to taste

Serves: 4

Time: 15 minutes to prepare; freeze overnight

1. Cut the melon in half; remove and discard the seeds and membrane. Cut the fruit away from the rind and cut it into chunks. Place the chunks in a plastic bag. Close the bag with a twist tie and freeze overnight or until the melon is very solid.

2. Remove the bag from the freezer. Hit the bag of frozen melon against a countertop a few times to separate the pieces.

3. Place the frozen melon in a food processor with the blending blade. Add the lime peel and the honey. Blend. It may be necessary to stop the machine occasionally and stir the mixture to assure thorough blending. Continue blending until the sherbet becomes smooth and fluffy.

4. Pile the mixture into sherbet glasses and serve immediate \y. If necessary, this sherbet can be made just before the meal, then returned to the freezer to keep until dessert time.

MUSHROOM

EGGLESS MUSHROOM QUICHE

Of all the many wonderful types of mushrooms, there are only one or two varieties available in most grocery stores. However, dried mushrooms can be used to add flavor and variety to many dishes. They may be purchased in Oriental markets and natural food stores.

1-2 tablespoons oil, as needed

1 teaspoon thyme

1 cup chopped onions

3 cups sliced mushrooms

1 pound tofu

Vl cup ricotta cheese

3 tablespoons tamari

Vs teaspoon cayenne

l /l teaspoon nutmeg

1 single crust 9-inch whole wheat pie shell, unbaked

Yield: One 9-inch pie

Serves: 4

Time: 1 hour, 15 minutes

1. Heat the oil in a large skillet. Add the thyme and the onions. Saute for 2-3 minutes and then add the mushrooms. Saute for about 3 more minutes, or until the mushrooms are done.

2. In a food processor or blender, blend together the tofu, ricotta, tamari, cayenne, and nutmeg until smooth and creamy. (With a food processor this can be done all in one batch, but if you use a blender you will have to do 2-3 small batches.)

3. Combine the tofu mixture with the sauteed vegetables; mix well. Spread the mixture into an unbaked 9-inch pie shell.

4. Bake the quiche at 350°F for 45 minutes, or until set.

278 MUSHROOM Foods That Heal

MUSHROOM-AND-ONION STUFFED POTATOES (Nondairy)

These twice-baked potatoes are filled with a creamy, low-fat stuffing. Try them when you want to make something a little special.

4 good-sized and good-looking baking potatoes

1 tablespoon olive oil

1 cup finely chopped onion

1 cup finely chopped mushrooms

Vl teaspoon savory

1 cup soft tofu, mashed

4 tablespoons mellow white miso or yellow miso

2 tablespoons chopped parsley

Pinch of cayenne

Serves: 4

Time: About l 1 /^ hours

1. Scrub the potatoes and bake them at 350°F until they are done (about 1 hour).

2. While the potatoes are baking, prepare the other ingredients. Heat the olive oil in a skillet and add the chopped onion. Saute very slowly over heat until the onion is almost tender.

3. Remove l A cup of onion and reserve it to use as a garnish. Add the mushrooms and the savory to the skillet containing the rest of the cooked onion. Saute until the mushrooms are tender. Set aside.

4. When the potatoes are done, cut them in half lengthwise. Using a clean towel to keep from burning your hands, pick up the potato halves, one at a time, and scoop out their insides for use in the filling. When you scoop out each potato half, leave a shell that is about V4 inch thick. Set the potato halves aside while you finish the filling.

Food Processor Method: Place the tofu, miso, and the scooped-out potato in a food processor. (Soft tofu is best; if you use firm

Fruits and Vegetables —Recipes

MUSHROOM 279

tofu, you will probably have to add a few tablespoons of water to the blended mixture to make it creamy.) Blend until smooth and creamy. Add a few sprigs of washed parsley (it is not necessary to chop it first) and the cayenne. Continue blending until the parsley is chopped. Add the blended mixture to the skillet with the sauteed vegetables and mix well.

Blender Method: Blend together the tofu and the miso. Add about half of the scooped-out potato and blend until smooth. Remove part of the mixture from the blender and add the remaining potato. Combine the blended mixture with the sauteed vegetables. Add the chopped parsley and the cayenne and mix well.

5. Fill the potato shells with the stuffing mixture and place them in a shallow baking dish. Top each one with some of the onion that you reserved.

6. Bake at 350°F until heated through (about 20 minutes). Turn the oven to broil for a couple of minutes to brown the top. Watch the broiling carefully so that the potatoes don't burn.

280 MUSHROOM Foods That Heal

MUSHROOM-NOODLE CASSEROLE

6 ounces whole wheat fettucini noodles

Boiling water

1 tablespoon oil

1 medium onion, chopped

2V2 cups sliced mushrooms

1 teaspoon thyme

1 cup cottage cheese

1V2 cups mashed tofu

legg

2 tablespoons shoyu, or tamari

1 cup fresh or frozen peas (optional)

V2 cup whole wheat bread crumbs

2 teaspoons oil

Serves: 3-4 Time: 45 minutes

1. Cook the pasta in boiling water till done (al dente), then drain.

2. Heat the oil in a skillet. Saute onion for a couple of minutes, then add the mushrooms and thyme. Cook for a few minutes more.

3. Place the cottage cheese, tofu, egg, and shoyu in a blender or food processor. Soft tofu is best to use. If your tofu is firm, add 2-4 tablespoons of water to the mixture in the blender or food processor. Blend until smooth and creamy.

4. Mix together the cooked and drained pasta, the sauteed vegetables, the tofu mixture, and the peas. Place in an oiled baking dish. Top with the bread crumbs and drizzle with the 2 teaspoons oil.

5. Bake at 350°F for 20 minutes.

Serve with a steamed vegetable and a raw salad.

NECTARINE

NECTARINE PIE

1 recipe Coconut Pie Crust (see page 249)

3 /4 cup mashed soft tofu

8 small nectarines (or about 5 large ones), washed or peeled, and sliced

V$ cup honey

1 teaspoon vanilla

3 /4 cup orange juice

2 l /2 tablespoons agar flakes

Yield: 1 single-crust 9-inch pie

Time: 25 minutes for crust; 20 minutes for filling; chill 2 hours.

1. Follow the recipe for the pie crust (if desired, add 1 teaspoon of cinnamon). Bake the crust and let it cool while you make the filling.

2. Place the mashed tofu, 2 large or 3 small nectarines, the honey, and the vanilla in a blender or food processor. Blend until smooth and creamy. (In a blender, this may have to be done in more than one batch.)

3. Place the orange juice and the agar flakes in a small saucepan. Bring to a boil. Lower the heat and let the mixture simmer until the agar is thoroughly dissolved (about 5 minutes).

4. Line the bottom of the pie crust with a layer of sliced nectarines (reserving enough to decorate the top). Blend the dissolved agar mixture with the tofu mixture. Pour the filling into the crust. Decorate the top with the remaining sliced nectarines and chill the pie for at least 2 hours before serving. The filling will become firm when it is well chilled.

Foods That Heal

OKRA

CAJUN-STYLE OKRA

2 l /i cups okra washed and cut into V^-inch rounds

V4 cup cornmeal

V4 teaspoon sea salt

l /2 teaspoon basil

2 tablespoons oil

Serves: 2-3 Time: 20 minutes

1. Place the cornmeal in a medium-sized bowl. Add the salt and the basil. Mix well. Add the okra and stir until the okra is well coated with the cornmeal mixture.

2. Heat the oil in a skillet. Add the breaded okra and saute until the cornmeal begins to brown. If your skillet is ovenproof, place it directly in a 350°F oven. If your skillet is not ovenproof, transfer the okra to a shallow baking pan.

Bake at 350°F for 10-15 minutes.

ONION

CREAMY ONION PIE

This high-protein pie is not as rich as it tastes.

2 tablespoons oil 3 cups chopped onions

1 teaspoon thyme

1 Va cups mashed tofu

1 cup cottage cheese

3 tablespoons tamari or shoyu

V4 cup water (approximately)

V!2 cup sharp Cheddar cheese and/or 2 tablespoons sesame seeds

Whole wheat pie crust, unbaked

Yield: 1 single-crust 9-inch pie

Serves: 4

Time: 1 hour, 15 minutes

1. Heat the oil in a large skillet and saute the onions and thyme over low heat until the onions are tender.

2. Place the tofu, cottage cheese, and tamari in a blender or food processor. Blend, adding as much of the water as necessary to make a sour-cream-like texture. (A soft tofu may not need any water, but a firm one may need an entire quarter-cup.)

3. Mix the tofu recipe with the sauteed onions. Spread the mixture into an unbaked pie shell and top it with the grated cheese and/or sesame seeds.

4. Bake at 375°F for 40 minutes, or until set.

Serve with a steamed vegetable and a green salad.

Foods That Heal

ORANGE

ORANGE DATE SAUCE

1 cup freshly squeezed orange juice

1 Vi tablespoons arrowroot

1 tablespoon grated orange peel

V4 cup chopped dates

Yield: 1 cup Time: 5 minutes

1. Place all the ingredients in a saucepan and stir until the arrowroot is dissolved. Stirring constantly, bring the mixture to a boil and cook until thickened.

Serve warm over pancakes or crepes.

PAPAYA

ORANGE-BANANA CORN CAKES

For a real tropical treat, serve these with orange blossom honey and slices of fresh papaya. Do not try to make large pancakes with this batter, because they may fall apart.

1 cup cornmeal

Vl teaspoon baking powder

1 banana

3 eggs

l /i cup orange juice

1 teaspoon grated orange peel

Pinch of nutmeg

Slices of fresh papaya

Yield: 8 small pancakes

Serves: 2-4

Time: 12-15 minutes

1. In a medium-sized bowl, mix together the cornmeal and the baking powder.

2. In a separate bowl, mash the banana and beat in the eggs, one at a time. Add the orange peel, orange juice, and nutmeg. Mix well. Add the cornmeal mixture and beat well.

3. Drop the batter by the l A cup onto a hot, oiled skillet. Cook each pancake until bubbles appear on the top and the bottom is brown. Turn over and cook until done.

286 PARSNIP Foods That Heal

PARSNIP

Parsnips resemble white carrots in their appearance, but their flavor is sweet and almost spicy. They are a very under-appreciated vegetable. Parsnips are inexpensive, easy to grow (especially in cold climates), and very versatile.

To Clean: Just scrub the parsnips with a brush under running water. There is no need to peel them. Cut off the top end and the root end. Slice as desired.

To Cook: Parsnips may be stir-fried, baked, steamed, or cooked by modified boiling. They cook a little faster than carrots.

CARROT AND PARSNIP SAUTE

A colorful and subtly sweet stir-fry to accompany a main dish.

1 tablespoon oil

2 medium carrots, scrubbed and cut into matchsticks

2 medium parsnips, scrubbed and cut into matchsticks

2 cloves garlic (optional)

Vi teaspoon basil

Pinch of nutmeg

Pinch of sea salt

2 tablespoons chopped parsley

Serves: 2-4 Time: 12 minutes

1. Heat the oil in a skillet. Add all the ingredients except for the parsley. Stir over high heat for about 3 minutes.

2. Lower the heat. Cover and continue cooking for about 7 minutes more, or until the carrots become tender, but are still a bit crisp. Stir occasionally.

PARSNIP PATTIES

These little patties are very mild-flavored.

2 cups grated parsnips (about 3 medium parsnips)

2 eggs, beaten

Vi teaspoon sea salt, or to taste

2 tablespoons minced scallions

1 tablespoon minced parsley

Vl teaspoon basil

Pinch of nutmeg

Yield: 12 small patties Serves: 3-4 Time: 20 minutes

1. The parsnips need to be finely grated. To grate parsnips, first scrub them with a brush under running water; then, slice them and grind them in a food processor. If you do not have a food processor, leave parsnips whole and grate them on the smallest holes of a grater.

2. In a medium-sized bowl, mix together the grated parsnips and all the other ingredients.

3. Shape the mixture into 12 small patties. Heat 1-2 tablespoons of oil in a skillet and cook the patties over medium-low heat until they are brown on the bottom. Turn them over and cook them slowly on the other side.

Serve parsnip patties as an accompaniment to a more strongly flavored dish, or with your favorite sauce. I always enjoy them with soup, instead of bread.

288 PARSNIP Foods That Heal

PARSNIP PATE

Serves: 6-8 as an appetizer Time: 35 minutes

1. Cook the parsnips in a small amount of water or steam until tender. Drain the cooked parsnips, reserving the water, and mash.

2. Grind the cashews to a powder in the blender.

3. Mix together the millet, tofu, onion, basil, and parsley in a bowl. Add the mashed parsnips and the ground cashews. Mix well.

4. Place the celery, water, shoyu or tamari, and olive oil in a blender and blend to a pulp. Add the celery puree to the bowl containing the millet mixture. Mix well, using your hands if necessary.

5. Mold the pate into an attractive shape directly on a lettuce-covered serving platter. Garnish with parsley sprigs, cherry tomatoes, etc.

This pate is good served with crackers or bread. It may also be served on a bed of mixed greens and raw veggies as a complete

meal s.ilad.

Fruits and Vegetables— Recipes PEAS 289

PEAS

CREAMED PEAS AND MUSHROOMS

This is good served over a whole grain English muffin for a light lunch.

1 tablespoon oil

Vl teaspoon savory

V3 cup finely chopped onion

1 cup sliced mushrooms

3 /4 cup plain soymilk

1 Ml cup frozen peas

1 tablespoon arrowroot

1 tablespoon white miso

Dash of cayenne (optional)

Serves: 3

Time: 10 minutes

1. Heat the oil in a heavy saucepan. Add the onions and the savory. Saute until the onions are almost tender. Add the mushrooms and saute for a minute or two more. Add V2 cup of the soymilk and the peas. Cover and let simmer for two or three minutes, or until the peas are tender.

2. Place the rest of the soymilk in a small bowl. Add the arrowroot and mix until the arrowroot is dissolved.

3. When the peas are tender, add the arrowroot mixture. Stir and cook over medium heat until thickened. Add the miso, and a dash of cayenne if desired, and mix well.

290 PEACH Foods That Heal

PEACH

PEACH UPSIDE-DOWN CAKE

TOPPING

V4 cup butter Va cup honey

1 teaspoon cinnamon

V4 teaspoon nutmeg

2 cups sliced peaches

BATTER

1 cup whole wheat pastry flour 2 teaspoons baking powder

V3 cup maple syrup

V4 cup oil

legg

3 tablespoons milk, water, or soymilk

1 teaspoon vanilla

1 teaspoon finely grated lemon peel

Yield: One 8-x-8 inch cake Time: 1 hour

1. Place the butter, honey, cinnamon, and nutmeg in a small saucepan. Stir over medium heat until the butter is melted.

2. Pour the mixture into the bottom of an 8-inch square cake pan. Make an even layer of peaches over the honey-butter mixture. Set the pan aside while you make the batter.

I. Sift together the flour and the baking powder. In another bowl,

beat together the maple syrup, oil, egg, milk or water, vanilla,

and lemon peel. 4, Stir the flour mixture into the liquid mixture. Beat just enough

to mix well; take care not to overheat. Evenly pour the batter

over the peaches.

5. Bake the cake at 350°F for 30 minutes, or until it springs back when touched. Let the cake cool for about 5 minutes, then loosen it from the edges of the pan with a knife. Turn it over onto a serving platter. It may be served warm or chilled.

CREAMY PEACH PIE

1 recipe Coconut Pie Crust (see page 249)

3 /4 cup mashed soft tofu

8 small peaches or (or about 5 large ones), washed or peeled, and sliced

V3 cup honey

1 teaspoon vanilla

3 /4 cup orange juice

2V2 tablespoons agar flakes

Yield: 1 single-crust 9-inch pie

Time: 25 minutes for crust; 20 minutes for filling; chill 2 hours.

1. Follow the recipe for the pie crust (if desired, add 1 teaspoon of cinnamon). Bake the crust and let it cool while you make the filling.

2. Place the mashed tofu, 2 large or 3 small nectarines, the honey, and the vanilla in a blender or food processor. Blend until smooth and creamy. (In a blender, this may have to be done in more than one batch.)

3. Place the orange juice and the agar flakes in a small saucepan. Bring to a boil. Lower the heat and let the mixture simmer until the agar is thoroughly dissolved (about 5 minutes).

4. Line the bottom of the pie crust with a layer of sliced nectarines (reserving enough to decorate the top). Blend the dissolved agar mixture with the tofu mixture. Pour the filling into the crust. Decorate the top with the remaining nectarines and chill the pie for at least 2 hours before serving. The filling will become firm when it is well chilled.

292 PEAR

Foods That Heal

PEAR

PEAR AND BERRY GEL

The raspberries add a touch of elegance to this simple, low-calorie dessert.

3 cups pear nectar

1 bar agar

1 1 /2 cups blueberries

1 cup raspberries

Serves: 6

Time: 15 minutes to prepare; chill 2 hours.

1. Break the bar of agar into small pieces, and place it in a saucepan with the pear nectar. Bring the pear nectar to a boil. Lower the heat and simmer until the agar is completely dissolved (about 5-10 minutes).

2. Dip an 8-x-8-inch cake pan into cold water, then pour the pear-agar mixture into the pan. Refrigerate the mixture until it begins to set (at least 30 minutes). Then fold in the berries, and chill until firm (about 1 hour).

To serve this dessert, cut into squares. Top each serving with a whipped topping, if desired.

PEPPERS

MEXICAN STUFFED PEPPERS

This is a nice dish to make for a casual dinner party. It is especially attractive when made with red peppers.

I have used both beans cooked in the standard way and beans that have been sprouted for 2-3 days in this recipe.

4 large red or green sweet peppers 1 tablespoon olive oil

1 cup chopped onion

2 stalks celery, diced 1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon basil

l /2 teaspoon oregano

2 cups cooked brown rice

1 Vi cups cooked and drained red kidney beans

2 tablespoons tamari or shoyu

Cayenne to taste

l l /2 cups canned tomatoes, with their juice

1 small can (6 ounces) tomato paste

6 thin slices of cheese (optional)

Serves: 4 Time: 1 hour

1. Wash the peppers and cut them in half lengthwise. Remove the seeds.

2. Place the peppers, cut side facing down, on a rack above boiling water. Cover the pot and steam for about 10 minutes, or until the peppers are just beginning to get soft. To ensure even done-ness, do not stack the peppers on top of each other; keep them in a single layer. If you have a wok with a steaming rack, all the

294 PEPPERS Foods That Heal

peppers can be steamed at the same time. If not, do them in two batches.

3. Heat the olive oil in a large skillet. Add the onions, celery, cumin, chili powder, basil, and oregano. Saute until the onions are almost tender.

4. Add the cooked rice and beans. Mix well; then add the shoyu or tamari and the cayenne to taste. Mix again.

5. Lightly oil a shallow 7-x-l 1-inch baking dish. Fill each pepper with the bean and rice mixture and place the peppers side by side in the baking dish.

6. Mix together the canned tomatoes and the tomato paste. If the tomatoes are whole, chop them or break them up with a fork.

7. Pour the tomato mixture over the stuffed peppers. Cover the baking dish with aluminum foil and bake at 350°F for 30 minutes.

8. Uncover the dish and top each pepper with a thin slice of cheese, if desired. Return the dish to the oven and bake about 5 minutes more to melt the cheese.

Serve with a big green salad and slices of ripe avocado.

DOMINIQUE'S ITALIAN PIMENTOS

5 large red peppers 5 large green peppers

Yield: About 2 cups Time: 50 minutes

1. Place the whole peppers on a shallow baking pan with about V4 inch of water. Bake them for 40 minutes at 350°F. About halfway through the baking, turn the peppers over to assure

even cooking.

2. When the peppers are well-cooked, carefully remove their skins. Slice them and discard the seeds. Serve with olive oil and pressed garlic.

PERSIMMON

PERSIMMON SALAD

Serves: 4

Time: 10 minutes to prepare

1. Arrange romaine on four salad plates.

2. Cut persimmons in half and place on each plate.

3. Mix French Dressing with sour cream and drip over persimmons.

4. Garnish with almonds.

PINEAPPLE

PINEAPPLE-YOGURT PIE

Use this luscious pie to convince your favorite "junk food junkie' how wonderful natural foods really are.

1 recipe Coconut Pie Crust (see page 249)

V3 cup mild-flavored honey (clover honey is good)

4 tablespoons arrowroot

One 20-ounce can crushed unsweetened pineapple (in its own juice)

1 cup yogurt

1 tablespoon lemon juice

2 slightly beaten egg yolks

296 PINEAPPLE Foods T^ at Heal

MERINGUE

2 egg whites

l A teaspoon cream of tartar

Vl teaspoon vanilla

2 tablespoons honey

Yield: 1 single-crust 9-inch pie

Time: 25 minutes for crust; 35 minutes for filling; chill 2 hours.

1. Follow the recipe on page 249 of the Coconut Pie Crust. Let the crust cool while you make the following.

2. In a saucepan, combine the honey and the arrowroot. Stir in the pineapple, yogurt, and lemon juice, and mix well. Cook, stirring constantly, until the mixture thickens and comes to a boil. Cook for 2 minutes more, stirring constantly.

3. Stir a small amount of the hot mixture in with the egg yolks. Then add the egg yolk mixture to the saucepan containing the hot mixture. Cook for 2 more minutes, stirring constantly. Spoon the mixture into the cooled pie shell.

4. To make the meringue, place the egg whites, the cream of tartar, and the vanilla in a medium-sized bowl. Beat with an eggbeater or a wire whisk until the egg whites stand up in firm peaks. Slowly add the honey, while continuing to beat. Continue beating until the honey is incorporated into the mixture. Spread the meringue over the pie, making sure to spread it all the way to the edges.

5. Bake at 350°F for about 12 minutes, or until the meringue is golden. Chill the pie before serving.

Fruits and Vegetables— Recipes POTATO 297

POTATO

POTATO CASSEROLE DELECTABLE

1 cup tomato paste

l 3 /4 cups buttermilk

4 large potatoes, scrubbed and sliced very thinly

1 large onion, sliced very thinly

1 pound tofu, cut into V4-inch slices

Vi cup grated Parmesan or Romano cheese

2 teaspoons basil

1 cup whole grain bread crumbs

Serves: 6

Time: 1 hour, 45 minutes

1. Oil a large casserole dish. Mix together the tomato paste and the buttermilk to make a sauce.

2. Make a layer consisting of V3 of the potatoes in the bottom of the baking dish. Top the potatoes with V3 of the onion and V3 of the sliced tofu. Spread V3 of the tomato sauce over the tofu and sprinkle this with V3 of the Parmesan and V3 of the basil.

3. Repeat the layers two more times. Sprinkle the last layer with bread crumbs.

4. Cover the casserole and bake it at 350°F for IV2 hours, or until the potatoes are tender. Uncover it and broil for a few minutes to brown the top, if necessary.

Serve with steamed green beans or another vegetable and a salad.

298 POTATO Foods That Heal

POTATO, TURNIP, AND CHEESE CASSEROLE

Even people who usually do not like turnips will probably like them this way!

l 1 /^ cups potatoes, scrubbed and cut into paper-thin slices

\ x h cups turnips or rutabagas, scrubbed and cut into paper-thin slices

1 medium onion, sliced very thinly and separated into rings

Sea salt (optional)

Vl teaspoon savory

2 tablespoons minced parsley

2 cups grated cheese (Jarlsberg is good)

1 cup whole grain bread crumbs

1 cup skim milk

Serves: 4

Time: About 1 hour

1. Oil a casserole dish. Place half of the potatoes in the bottom of the dish, cover the potatoes with half of the turnips, and cover the turnips with half of the onions. Sprinkle with a little salt, if desired. Then sprinkle with half of the parsley and V4 teaspoon of savory. Cover with 1 cup of the cheese.

2. Repeat the layers.

3. Top the casserole with the bread crumbs. Pour the milk over the crumbs and bake, uncovered, at 350°F for 45 minutes, or until the vegetables are tender.

Serve with a steamed vegetable such as broccoli or green beans and a salad.

PUMPKIN

NO-BAKE PUMPKIN PIE

This pie contains no eggs or dairy products

1 single-crust 9-inch pie 3 cups cooked and drained pumpkin

3 tablespoons agar flakes

3 /4 cup maple syrup, or less to taste

l /l teaspoon cinnamon

Ml teaspoon mace

V4 teaspoon ground cloves

Vl cup raisins

V3 cup pecan halves

Yield: 1 single-crust 9-inch pie

Time: 25 minutes for crust; 15 minutes for filling; chill 2 hours.

1. Follow the recipe for the pie crust. Bake it and let it cool while you make the filling.

2. Place the cooked pumpkin, agar flakes, maple syrup, and spices in a large saucepan. Bring the mixture to a boil. Reduce the heat and simmer until the agar is completely dissolved (about 5-10 minutes).

3. Place the mixture in a blender or food processor and blend until smooth. Add the raisins and mix well.

4. Pour the puree into the pie shell. Top with the pecan halves and chill until set (about 2 hours).

300 RADISH

Foods That Heal

RADISH

PEARL BUCK RADISHES

A certain paragraph in a Pearl Buck novel describes the preparation of a radish dish. It sounded so good that I decided to try it. Here is the result. Whether it is what Ms. Buck intended, I will never know, but it is my favorite way to eat radishes.

10-12 medium to large red radishes

V4 teaspoon roasted sesame oil

2 tablespoons rice vinegar or cider vinegar

1 tablespoon tamari

3 tablespoons cold water

Serves: 2-4

Time: 10 minutes to prepare; 30 minutes to chill.

1. Wash the radishes. Cut off the stem and the root end. Slice the radishes into paper-thin rounds and place them in a shallow bowl.

2. In a cup or small bowl, mix together the remaining ingredients. Pour this dressing over the sliced radishes. Mix and serve immediately, or if desired, chill for 30 minutes before serving.

RUTABAGA

RUTABAGA AND SWEET POTATO CASSEROLE

My favorite dishes are often very simple. This dish is not fancy, but it is easy to make and very tasty.

1 medium rutabaga

1 large or 2 small sweet potatoes

1 teaspoon tarragon

1 cup water

4 tablespoons yellow miso

Serves: 3-4

Time: 1 hour, 20 minutes

1. If the rutabaga is waxed, peel it before washing it; otherwise, just scrub the rutabaga well with a vegetable brush. Cut it into small cubes (about V2 inch).

2. Scrub the sweet potato and cut it into cubes about twice the size of the rutabaga cubes (1 inch). Place the rutabaga, sweet potato, and chopped onion in a casserole dish.

3. Sprinkle the vegetables with tarragon and add the water. Cover and bake at 350°F for about 1 hour and 15 minutes, or until the rutabaga is tender. After about 45 minutes of baking, stir and check for doneness.

4. When the rutabaga is tender, remove the casserole from the oven and add the miso. Stir until the miso dissolves and the sweet potato becomes a puree.

Serving Suggestion: For an easy and delicious meal, serve this casserole over a bed of brown rice and sprinkle with grated cheese. Accompany with a green salad.

302 SSAP BEAN Foods That Heal

SNAP BEAN

GREEN BEAN AND RICE CASSEROLE

This simple casserole can be made either with or without dairy products.

1 tablespoon olive oil

1 medium onion, chopped 1 1 /2 cups sliced mushrooms

Vi teaspoon thyme

2 l /2 cups green beans, lightly steamed and broken into 1-inch pieces

2 cups cooked brown rice

1 cup of Bechamel Sauce or Tahini-Miso Sauce l /2 cup grated cheese or 2 tablespoons sesame seeds

Serves: 4

Time: 50 minutes

1. Heat the oil in a skillet. Add the onions and saute until tender. Add the mushrooms and the thyme. Saute for 2-3 minutes more.

2. Place the sauteed vegetables in a large bowl. Add the cooked rice and the lightly steamed green beans.

3. Add whichever of the two sauces you choose to the vegetable-rice mixture. Mix well.

4. Place the mixture in a lightly oiled casserole dish. Sprinkle with your choice of either grated cheese or sesame seeds.

5. Bake, covered, at 350°F for 25-30 minutes. Uncover and broil for a minute to brown the top.

For a nice summer meal, serve with Tomates Provencales (page 312) and a green salad.

SPINACH

SPINACH AND COTTAGE CHEESE PIZZA

1 recipe Whole Wheat Pizza Crust (page 304)

2 tablespoons olive oil

1 medium onion, finely chopped

10 ounces fresh spinach, washed and drained

1 teaspoon basil

l /2 teaspoon oregano

Va teaspoon dill seed

1 l /i cups low-fat cottage cheese

1 egg, beaten

Va teaspoon sea salt

Vl cup grated cheese (Cheddar, mozzarella, Jarlsberg, provolone, Parmesan), or more to taste

2 tablespoons grated Romano cheese (optional)

2 tablespoons sesame seeds

Serves: 4

Time: 1 hour, 15 minutes for crust; 20 minutes to assemble; 30 minutes to

bake.

1. Follow the recipe for the crust and let it rise in a warm place while you make the filling.

2. Heat the olive oil in a large, heavy kettle and saute the onion for a couple of minutes. Add the spinach; cover and cook for about 5 minutes, stirring occasionally.

3. Place the cooked spinach in a colander and press it lightly to expel some of the excess liquid. Chop the spinach with a sharp knife. Place it in a bowl. Add the basil, oregano, dill, cottage cheese, egg, and salt. Mix well.

4. Arrange the pizza crust in the pan and cover it with the spinach mixture. Sprinkle with the grated cheeses and the sesame seeds.

304 SPINACH Foods That Heal

5. Bake on the bottom rack of the oven at 350°F for 30 minutes, or until the crust is done on the bottom.

WHOLE WHEAT PIZZA CRUST

Yield: 1 round 12 l /i -inch crust

Time: 1 hour 15 minutes to prepare, 15-30 minutes to bake.

1. Combine the water, oil, honey, and yeast in a medium-sized bowl and let the mixture stand for about 10 minutes to dissolve the yeast.

2. Add 1 cup of the flour and mix well. Knead in the remaining flour. The dough will be soft and slightly sticky.

3. Place the dough in a lightly oiled bowl. Turn the dough over so that it is oiled on both sides; then cover it with a damp cloth and let it rise in a warm place until it doubles in bulk (45 minutes to 1 hour).

4. Transfer the dough to an oiled pizza sheet. Using your hands, flatten and stretch the dough till it covers the pan in an even thickness.

5. Cover the dough with the desired topping. Place it on the bottom rack of an oven and bake according to the topping recipe (depending on the oven temperature, it will generally take from 15-30 minutes for the toppings to cook and the crust to brown.

NOTE: This pizza dough can also be shaped on an oiled rectangular pan (cookie sheet). If you use a 9-x-12-inch baking sheet, there may be a little bit left over if you do not like thick dough. Use this leftover dough for a small "individual" pizza, or freeze it in an airtight container for later use.

SQUASH

ELEGANT SQUASH SOUFFLES

These pretty little souffles are very impressive. Try them for a special occasion.

2 medium acorn squash

4 eggs

2 tablespoons honey 1 teaspoon cinnamon

V4-V2 teaspoon nutmeg

Serves: 4

Time: 1 hour, 30 minutes

1. Cut the squash in half. Discard the seeds and membrane.

2. Bake the squash, cut side up and uncovered, for 30 minutes or until the flesh is soft enough to easily scoop out of the shell (but not so soft that it is easy to mash). Let the squash cool for about 15 minutes for easier handling.

3. Carefully scoop out the inside flesh of the squash, leaving about Vi inch around the sides. You should have about IV2 cups of squash.

4. Separate the eggs. Blend together (in the blender) the squash, egg yolks, cinnamon, nutmeg, and honey. Place the blended mixture in a bowl.

5. Beat the egg whites till stiff. Gently fold the beaten egg whites into the squash mixture.

6. Place the empty squash shells in a baking dish. Carefully spoon as much of the squash mixture into the shells as possible. Leftover filling may be baked in a small heat-resistant bowl.

7. Bake at 350°F for 30 minutes.

306 STRAWBERRY Foods That Heal

MAPLE-BAKED ACORN SQUASH

1. Cut the squash in half. Remove and discard the seeds and membrane.

2. Brush the squash with the oil and pour the syrup into the cavity. Sprinkle with cinnamon.

3. Place the squash on a baking sheet and bake at 350°F until the squash is tender (1 hour or less). Baste the squash occasionally with the syrup as it is cooking.

STRAWBERRY

STRAWBERRY TOPPED TOFU CHEES ECAKE

A nondairy cheesecake that is not too sweet.

1 Oat meal Pie Crust o r Coconut Pie Crust 1 teaspoon cinnamon

1 cup cashews

1 cup mas hed tofu (use tofu that is very fresh)

V^cup honey

1 cup soymilk

Fruits and Vegetables —Recipes

STRAWBERRY 307

1 l /i tablespoons arrowroot

1 Vi teaspoons vanilla

2 teaspoons lemon juice

2 teaspoons grated lemon peel

TOPPING

2 cups sliced strawberries

V4 cup water

3 tablespoons honey

1 tablespoon agar flakes

Yield: 1 round 9-inch cake Time: 1 hour

1. Follow the recipe for the pie crust, adding 1 teaspoon cinnamon to the flour-oat mixture. Do not bake the crust until it is filled.

2. Place the cashews, tofu, honey, soymilk, arrowroot, vanilla, lemon juice, and grated lemon peel in a food processor. Blend until very smooth and creamy. If you do not have a food processor, you can use a blender; the mixture will have to be blended in small batches.

3. Pour this tofu-cashew cream into the unbaked pie crust. Bake the pie at 350°F for 30 minutes, or until set. Chill.

4. When the pie is thoroughly chilled, arrange V/2 cups of the strawberries attractively over the top. Place the remaining V2 cup of berries in a small saucepan, along with V4 cup of water, 3 tablespoons of honey, and the agar flakes. Bring the mixture to a boil. Lower the heat and simmer until the agar is completely dissolved (about 5 minutes). Pour the mixture into a blender and blend to a puree.

VARIATION

*+ Substitute blueberries or sliced peaches for the strawberries.

308 STRAWBERRY Foods That Heal

STRAWBERRY PIE

A scrumptious but light dessert made with fresh raw strawberries.

1 recipe Oatmeal Pie Crust

lV^-2 pints fresh strawberries (as needed to fill the pie crust)

1 cup water

3 /4 cup agar, torn into small pieces

Va cup mild-flavored honey or maple syrup

Yield: 1 single-crust 9-inch pie

Time: 25 minutes for crust; 15 minutes for filling; 2 hours to chill.

1. Bake the pie crust according to the recipe on page 309 and let it cool.

2. Clean and slice the strawberries. Fill the baked and cooled pie crust with the sliced berries, reserving about 1 cup of berries to cook with the agar. Place the berry-filled crust in the refrigerator while preparing the remaining ingredients.

3. Put the water, the agar, and 1 cup of the sliced berries in a small saucepan. Bring the mixture to a boil. Reduce the heat and simmer for about 10 minutes, or until the agar is completely dissolved.

4. Place the dissolved agar mixture in a blender along with the honey or maple syrup. Blend for a few seconds. Pour the agar mixture into a bowl and place it in the refrigerator to let it cool for about 15 minutes—just until it begins to reach the jelling point. If the agar is poured into the crust when it is extremely hot, it will cause the crust to become soggy.

5. When the agar mixture has cooled sufficiently, pour it over the sliced strawberries in the crust. Chill the pie for about 2 hours before slicing.

NOTE: For added color, blend a V 2 -inch cube of raw beet in the blender with the cooked agar-strawberry mixture.

Fruits and Vegetables —Recipes

STRAWBERRY 309

OATMEAL PIE CRUST

1 cup whole wheat pastry flour

Vl cup rolled oats

V4 cup oil

2 tablespoons water, or as needed

Yield: 1 single 9-inch crust

Time: 25 minutes to prepare and bake.

1. Place the flour and rolled oats directly in a 9-inch pie pan. Mix well.

2. Slowly stir in the oil. Mix with a fork to evenly distribute the oil. Gradually stir in enough water to make the mixture hold together when pressed.

3. Press the dough against the sides and bottom of the pie pan. Poke some small holes in the sides and bottom of the crust with a fork to keep it from puffing up.

4. Bake at 375°F for 20 minutes, or until the crust is light brown.

VARIATION

*+ Add 1 teaspoon of cinnamon.

SWEET POTATOES

BAKED SWEET POTATOES WITH CHEESE

When someone asked what I most like to cook, I was embarrassed to admit that I do not especially like to cook. The reason that I cook is to eat well, feel good, and be healthy. My favorite food to cook is baked sweet potatoes because they cook all by themselves! You do not have to do anything but eat them, and they are so good! When they are cooked like this with melted cheese, they make a real feast.

1 medium sweet potato per person

(try to find the Red Garnet variety,

as they are the best)

Two thick slices of cheese per person (Cheddar, Jarlsberg, Havarti, etc.)

Yield: Varies

Time: 1 hour, 15 minutes

1. Scrub the potatoes and pierce holes in them with a fork. Place them on a baking sheet and bake at 350°F for about 1 hour (the exact time will depend on the size of the potatoes). They are done when they are very soft inside and bubbling with sweet syrup.

2. Cut the potatoes in half and place them, cut side up, on the baking sheet. Push a thick slice of cheese into the center of each potato half. Return them to the oven and bake for about 15 minutes more to melt the cheese. If you wish, broil for a minute to brown the tops.

TOMATOES

CORN-STUFFED TOMATOES

A perfect combination for late summer.

4 medium tomatoes 1 tablespoon plus 1 teaspoon olive oil

V2 cup chopped onion

2 medium ears of corn, cut off the cob

l /2 cup mashed tofu

1 tablespoon miso (dark or light as desired)

Vl teaspoon basil

2 tablespoons minced parsley

1 sliced whole grain bread

1 clove garlic, pressed

Serves: 2-4 Time: 40 minutes

1. Cut a thin slice off the top of each tomato. Using a small spoon, scoop out the pulp. Reserve the pulp for use in a soup or sauce. Set the tomato shells aside while you prepare the filling.

2. Heat 1 tablespoon of the olive oil in a skillet. Add the onion and saute until tender. Set aside until needed.

3. Place 2 /3 cup of the corn in a blender along with the tofu and the miso. Blend until smooth and creamy. If the mixture is too thick to blend, add about 1 tablespoon of water.

4. In a bowl, combine the creamed mixture with the sauteed onions. Add the remaining corn, parsley, and basil, and mix well.

5. Fill the tomato shells with this mixture. Place the stuffed tomatoes in a lightly oiled baking dish (a small cake or pie pan will do nicely).

6. Tear up the slice of bread, place it in a blender or food processor, and grind it into crumbs. While the machine is working, add the garlic and the teaspoon of olive oil. (If you are using a food processor, it is not necessary to press the clove of garlic; just

312 TOMATOES Foods That Heal

remove the skin and add it whole, while the blades of the food processor are turning.) 7. Sprinkle the bread crumbs over the stuffed tomatoes. Bake at 350°F for 25 minutes.

TOMATES PROVENCALES (Broiled Tomatoes With Herbs)

1 tomato per person

Olive oil

Minced or pressed garlic

Basil

Oregano

Sea salt (optional)

Yield: 1 tomato per person Time: 10 minutes

1. Remove the core from the tomatoes and discard a thin slice from the top and the bottom of each tomato. Cut the tomatoes in thick slices.

2. Place the slices on a cookie sheet. Brush the top of each one with olive oil. Sprinkle with minced or pressed garlic (to taste), basil, oregano, and, if desired, a pinch of salt.

3. Turn your oven to broil and place the tomatoes under the broiler until they are hot and bubbly. This will take about 5 minutes or less. Be careful not to overcook them.

Serve Tomates Provencales as a side dish to accompany foods of a less spicy nature, such as a bean and grain dish.

POT AU FEU

(Baked Vegetable Stew)

This is a delicious warm dish for a cold winter evening.

1 large baking potato 1 large sweet potato

2 small white turnips

2 large carrots

3-4 small parsnips

3^/2 cups chopped onion

3 bay leaves

V4 cup shoyu or tamari

2 cups water or vegetable stock

SAUCE

2 tablespoons oil

4 tablespoons whole wheat flour

1 teaspoon curry powder

1 teaspoon tarragon

V3 cup water

Serves: 4

Time: 1 hour, 45 minutes

1. Scrub the potatoes, rutabaga or turnips, carrots, and parsnips. Cut them into medium-sized chunks. Place the vegetables in a large, deep baking dish along with the chopped onion, bay leaves, shoyu, and water. A cast iron Dutch oven is ideal for baking this stew.

2. Cover the baking dish and bake at 350°F for about IV2 hours, or until the vegetables are tender. When the vegetables are almost tender, prepare the sauce.

3. To make the sauce, heat the oil in a small saucepan. Add the flour, curry, and tarragon. Stir the flour mixture over medium-

314 TOMATOES

Foods That Heal

high heat until the flour browns and begins to give off a nutty aroma. Remove the saucepan from the heat and stir in V3 cup water. Stir vigorously until a smooth paste is formed. 4. Add the flour paste to the stew and mix well. If the sauce is too thin, bake the stew, uncovered, for a few minutes until it thickens. If it is too thick, add a little water.

Appendix

Appendix A

Food Analysis Chart

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Agar-agar

Almonds

Apples

Apricots

Artichokes

Asparagus X

Avocados—

Alligator pears _

Bananas

Barley—whole grain X

Barley—pearled X

Beans—dried

Beans—fresh string

Beans—green Lima

Beans—dried Lima

Beans—kidney

Beans—soy -

Beechnuts X

Beef—lean X

Beef—dried X

Beef—raw Juice X

Beets ;

Beet tops

Blackberries X

Blueberries X

Bran

Broccoli

Brussel sprouts

Butter X

Buttermilk

Cabbage—white, raw

Cabbage—red, raw

Cantaloupe

Carrots

Carrots—raw

1V4

2%

2%

2\

2

2%

1%

3

3%

4

3

3%

2%

2%

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3

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2%

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76 E 3000 AB 276 ABC 300 BC 350 ABC 150 ABC

835

350

1500

1250

750

100

600

750

750

760

2800

1000

1000

1000

150

160

250

300

1100

160

260

3700

160

160

160

300

700

240

ABC

ABCB

ABE

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ABE

ABC

ABC

BE

BE

BE

AB

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Foods That Heal

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Cashew nuts X

Cauliflower X ....

Celery X ....

Celery root X ....

Cereals—whole grain X

Cheese X _

Cherries—red X —

Cherries—white X —

Chestnuts X — ....

Chicken X .... X

Chocolate X .._ ....

Cider X

Clams—round X .... X

Clams—long soft X .... X

Cocoa _ X

Cocoanut—dried natural X ....

Cocoanut—fresh X ....

Cocoanut milk X ....

Cod liver oil X .... X

Cottage Cheese X

Corn—sweet X ....

Corn—dried X ....

Cornmeal _ X

Cottonseed meal X .... _..

Cow peas X

Cranberries X ....

Cream X

Cucumbers ..._ X ....

Currants—fresh X

Currants—dried _ _

Dandelion

Dates ..._

Dill _ _

Eggplant

Egg whites X

Egg yolks _ X

Endive _ _

Farina X

Figs—dried

Flga—fresh

Flaxseed

Flour—buckwheat X

Flour—gluten X

Flour—graham X

Flour—rye X

Flour—white X

Flour—whole wheat X

Frog's legs X

Garlic

Gooseberries X

Gluten feed X

Grapes—white X

drapes—Concord X

Grapefruit _ x

Ouava ~ x

Halibut x

H »m X ....

Hazelnuts x

Herbs X

Hominy x

Honey x

Horseradish x

X . X X ..

X .. X

314

2%

3%

3%

3

3%

2

2

2%

3%

2

1%

4

3%

2

3%

2%

2

3

3y* 3

2%

3%

3%

3%

2%

3%

3

2%

2%

2%

3*

3%

2%

2%

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3V4

2%

2%

3

4

3%

3

3%

4

3

4

2

2V4

3

1%

1%

2

3

2%

4

3

2%

3

2%

4

2500 AB 150 ABC 90 ABC 250 ABC 1800 B D E 2000 AB 350 BC 350 BC 2500 AB 500 E 2900 B 275 BC 200 A B D 200 A B D 2400 B 2800 AB 2000 A B 500 AB 2600 ADE 2100 A B C D 490 ABC 800 ABC 1800 ABC 1000 ADE 600 ADE 225 BC 900 A B D 100 ABC 300 BC 1500 B C 235 ABCE 1600 ABC 250 ABC 160 ABC 300 1700 A B D E 100 ABC 900 BE 1400B C 350 BC 875 BE 1000 BE 600 BE 1800 B 1100 A B 12000

1700 BDE 500 E 200 ABC 300 BC 600 BE 360 ABC 350 ABC 200 ABC 450 BC 460 E 1900 AB 2400 A B 200 ABC 800 BE 1600 B 100 ABC

Food Analysis Chart

319

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Huckleberries

Irish moss

Kohlrabi

Kelp salt

Lamb

Leeks

Lemons

Lentils

Lettuce

Limes

Linseed meal

Lupins—dried

Mackerel

Macaroni—white

Macaroni—whole wheat .

Mango

Maple syrup

Milk—cow's (skimmed) Milk—(cow's whole raw)

Milk—condensed

Milk—human

Milk—goat's

Millet

Molasses

Mushrooms

Muskmelons

Mustard greens

Oats—whole grain

Oatmeal

Okrm

Olives—ripe

Olives—dried

Olive oil

Onions _

Oranges

Parsley

Parsnips

Peaches—fresh ,„

Peaches—dried

Peanuta ._

Pears _._.

Peas—fresh green

Pea*—dried

Pecan nuts

Peppers—fresh green

Persimmons

Plgnoliaa

Pineapple _

Plums _

Pomegranates

Pork

Potatoes— Irish ....

Potatoes—sweet

Prunes—fresh

Prunes—dried

Pumpkin

Peppermint leaves

Quinces

Radishes .._ _

X _

X

.... X

X _

X ...

X ....

X __

X ....

x '".'.

.... X

X _

— _ X

_ X

X _ X

X _ X

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Rhubarb _ X

Rice—natural brown X

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Rutabagas _ X

Rye—whole .._ X

Sauerkraut X

Sage _

Sago X

Salmon X

Salmon—smoked X

Scallops _ _ X

Sea grass

Smelt X

Smoked herring X

Sorrel _ ._

Sole X

Spaghetti—white X

Spaghetti—whole wheat .... X

Spinach

Squab X

Squash—Italian

Squash—summer

Squash—yellow

crook neck

Squash—Hubbard

Squash—banana

Squash—other

winter varieties

Strawberries X

Sugar—raw

Sugar—white x

Swiss chard

Syrup x

Tapioca _.._ _.. x

Tomatoes—cooked X

Tomatoes—raw

Turnips

Turnip tops

Turkey x

vegex ;;;;;;;;;

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Vinegar—cider x

Walnuts x

Watercress

Watermelon

Whole wheat grain x

Wheat bran

Wheat germ _ x

Wheat gluten _ x

Whey—cows milk ,

Whey—goafs milk

Wine x

Wild berries x

Whiting fish _J x Wlntergrsen

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100 A B C E 1600 B

200 ABC 1100 BE

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400 E

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Acidity, 48-49

in foods, 18, 26, 27, 46, 47, 48 Africans, diet of, 103-104 Albuminuria and chlorine, 23

See also Chlorine. Alfalfa, 38 Alkalinity, 48-49

in foods, 18, 19, 27, 46, 47, 48 American Cancer Society, 83 Apple, 106-107, 230, 256 Apple Millet Pie, 230 Apricot, 108-109 Arthritis, remedy for, 43 Artichoke, 110-112,231 Asparagus, 232 Asparagus With Mushrooms,

232 Avocado, 112-113,233 Avocado Bread, 233-234

Baked Sweet Potatoes With

Cheese, 310 Banana, 113-114,234 Banana-Date Muffins, 234 Bantu, diet of, 103

Barley, 7, 105, 134, gruel, 10

Bath, 11

Beans

lima, 160, 166-168 snap, 210-211 soybean, 211-212 wax, 210

Beet, 114-115,235

Beets With Tops, 235

BeetsAL'Orange, 236

Belgian endive, 129, 130

Belgian Endive and Walnut Salad with Goat Cheese, 262

Bell pepper. See Pepper, green.

Berries

blackberry, 115-116 blueberry, 116-117 cranberry, 135-136 currant, 138-139 elderberry, 143-144 gooseberry, 149-150 huckleberry, 156 mulberry, 171 raspberry, 206-207

321

Foods That Heal

strawberry, 215-216 Blackberry, 115-116 Bladder, 9 Blood builders, 54 Blueberry, 116-117,237 Blueberry Upside-Down

Cake, 237-238 Body systems, twelve,

58-59, 60-63 Bonaparte, Napoleon, 53 Boneset tea, 162 Bowel elimination, 9 Bowel transit time, 103, 105 Broccoli, 117-118,238 Broccoli-Tofu Quiche,

238-239 Broccoli and Cauliflower

Salad, 239 Brussels sprouts, 118-119,

240 Brussels Sprouts Cooked in

Tomato Sauce, 240 Burkitt, Dr. Denis P.,

103-104

Cabbage, 77-78, 119-121 Cabbage family

broccoli, 117-118

Brussels sprouts, 118-119

cabbage, 77-78, 119-121, 241

collard, 131-133

kale, 105, 131, 132, 156-157

kohlrabi, 157-158 Cabbage Rolls, 241-243 Cabbage Spaghetti, 243 Calcium, 20, 39, 41,82 Cajun-Style Okra, 282 Cancer, 69-70, 81-82, 83 Cantaloupe. See Melon. Carrot, 121-123,244,286 Carrot and Parsnip Saute, 286

Carrot juice, as source of vitamin A, 105

Casaba. See Melon.

Cauliflower, 123-124, 245

Cauliflower Curry, 245

Celeriac, 127-128

Celery, 124-127, 246

Celery Rice Curry, 246-247

Celery root, 127-128

Cereals, whole grain. See Grain.

Chard, Swiss, 218-219

Chemical deficiencies, 44-45

Chemical salts, 23

See also Salts; Sodium.

Cherry, 116, 128-129

Chest conditions, 8

Chicory, 129-130, 247. See also Endive and escarole.

Chili peppers, as source of vitamin A, 105

Chilled Cucumber-Yogurt Soup, 254

Chinese cabbage, 119, 121

Chive, 158

Chlorella, 105

Chlorine, 18, 20, 22

Chlorophyll, 105

Citrus fruit, 74, 104 grapefruit, 153-155 lemon, 104, 159-162 lime, 160, 166-168 orange, 104, 107, 160,

180-183 tangerine, 219-220

Coconut, 130-131, 248-249

Coconut Cream Pie, 248-249

Coconut Pie Crust, 249

Collard, 131-133,265

Corn, sweet, 133-135, 250, 311

Corn-Stuffed Tomatoes, 250, 311

323

Corn and Lentil Soup, 251 Cranberry, 135-136, 252 Cranberry Muffins, 252 Cream of Leek Soup, 270 Creamed Peas and

Mushrooms, 289 Creamy Onion Pie, 283 Creamy Peach Pie, 291 Crime, effects of diet on, 31 Cucumber, 137-138, 253 Cucumber-Yogurt Salad, 253 Currant, 138-139

Dandelion, 139-140 Date, 140-142, 234, 255,

284 Date and Brazil Nut Loaf,

255, 257 Date and Apple Brownies,

256 Date-Filled Tahini Cookies,

257 Diet

of Bantu, 103 of East Africans, 103-104 of Seventh Day Adventists, 103 Disease acute, 8

contributing factors, 13 Diuretics, 7 Dominique's Italian Pimentos, 294

Eggplant, 142-143, 258 Eggplant Roll-Ups, 258-259 Eggplant and Rice

Casserole, 260 Eggs, 69 Eggless Mushroom Quiche,

277 Elderberry, 143-144

Elegant Squash Souffles, 305 Elements, four most

commonly deficient. See

Jensen, Bernard. Emotions, 21 Endive and escarole,

144-145, 261 Epilepsy, 8 Escarole, 144-145

Fasting, 9-10

Fever, 9

Fiber, role in diet of, 103

Fig, 145-147, 263

Fig Bars, 263

Food chain, ecological,

38-39, 40 Food laws, 102 Food Remedy

Troubleshooting Chart, 84 Foods

additives, 59

beneficial, 66-67

brain, 54

canned, 53

eliminating, 65

energy, 54-55, 77

fattening, 65

gas-producing, 65

harmful, 64

heat-producing, 67, 105

muscle, 54

solvent, 65

summer, 65

winter, 65

worst, three, 65 Fruit, 80-81

citrus. See Citrus fruit.

dried, 73, 105

insecticides on, 75. See also Pesticides.

ripe, 74-75, 104, 105

Foods That Heal

and vegetables, list of, 101-225

Garlic, 147-149, 264 Garlic Toast, 264 Gelatin, 82

and calcium, 82 Gooseberry, 149-150 Gourmet-Style Belgian

Endives, 261 Grain, 75-76, 103, 105

See also Corn. Grape, 150-152, 265 Grape Gel, 265 Grapefruit, 153-155 Green bean. See Snap bean. Green Bean and Rice

Casserole, 302 Green Pea. See Pea. Green pepper, 193-194 Greens, 265 Guava, 155

Healing crisis, 8, 10 Health

as Number One priority in

the world, 98 seasonal adaptations for, 11 Heat, effects of

on body's metabolism,

53-54, 55 on foods, 53-54 on phosphorous, 30-31 Heat-producing foods, 105 Hippocrates, 3-13, 37, 39, 69,82,97, 101 Aphorisms, 4 on appearance of physician,

12 "Kegimen," 4 on skill of physician, 12 See also Hippocratic Oath, The.

Hippocratic Oath, The, 5-6 Hondeydew. See Melon. Hubbard squash. See Squash Huckleberry, 156 Hydromel, 10

Impotence, 27 Indian corn, 133 Insalata Di Finocchio,

Pomodora E Cicori, 247 Iodine, 42

Jensen, Bernard 37-95 elements, four most commonly deficient, 39, 41-44 food preparation, 57-58 Jerusalem artichoke, 109 Juices,

healthful combinations,

49-53 and tonics, 67-68

Kale, 105, 131, 132,

156-157, 265, 267, 268

Kale, Cabbage, and White Bean Soup, 268

Kohlrabi, 157-158

Kumquats, 78

Leek, 158-159, 269 Lemon, 104, 159-162, 271 Lentil, 162-163, 272 Lentil Carrot Loaf, 272 Lentil Pie, 273 Lettuce, 77-78, 163-164 Lima bean, 165-166, 274 Lima Bean Soup, 274 Lime, 160, 166-168 Loquats, 78

Magnesium, effects on children, 30

325

Maize, 133 Malic acid, 31 Mango, 168-169, 275 Mango Salad With Orange

Dressing, 275 Maple Baked Acorn Squash,

306 Marinated Carrots, 244 Meats, 71 Melon, 169-171

cantaloupe, 169, 170 casaba, 170 honeydew, 169, 170 muskmelon, 169 watermelon, 170 Melon Sherbet, 276 Mexican Stuffed Peppers,

293-294 Milk, goat's 24 Mulberry, 171 Mushroom, 172-174, 231,

277, 278, 280, 289 Mushroom and Onion

Stuffed Potatoes, 278 Mushroom-Noodle

Casserole, 280 Muskmelon. See Melon Mustard greens, 174-175,

265

National Academy of

Sciences, 102 Nectarine, 175-176, 281 Nectarine, 281 Neurolin, 24 No Bake Pumpkin Pie,

299 Nose-brain communication,

29 Nucleic acids, 105 Nutrition

basis for good, 45

and growing environment,

64 and variety, 70-71 Nuts and seeds, 73

Oatmeal, 27, 309 Oatmeal Pie Crust, 309 Obesity, health care and, 102 Okra, 177-178, 282 Onion, 178-179,283 Orange, 104, 107, 160,

180-183, 284, 285 Orange Date Sauce, 284 Orange-Banana Corn Cakes,

285 Organs, 44 Oxygen, 18 Oxymel, 10, 11

Papaya, 183-184, 285 Parsley, 179, 184-185 Parsnip, 185-186, 286-288 Parsnip Pate, 288 Parsnip Patties, 287 Pea, 186-188, 289 Peach, 175, 176, 189-190,

290-291 Peach Upside-Down Cake,

290 Pear, 191-192,292 Pear and Berry Gel, 292 Pearl Buck Radishes, 300 Pepper

chili, as source of vitamin A, 105

green, 193-194, 293-294 Persimmon, 194-195, 295 Persimmon Salad, 295 Perspiration, 9 Pesticides, petrochemical,

104 Phosphorus, 30-31

Foods That Heal

Pineapple, 195-196, 295 Pineapple-Yogurt Pie,

295-296 Plantain, 113 Plants, green, 38 Plato, 97 Plum, 196-199 Pomegranate, 199-200 Pot Au Feu, 313 Potassium, 19, 24-26 Potato, 105, 200-203, 267,

297-298,313 Potato Caserole Delectable,

297 Potato, Turnip and Cheese

Caserole, 298 Potato, sweet, 216-218, 310 Potatoes and Kale A La

Grecque, 267 Proteins, 55-56 Prune, fresh, 196-199 Prune juice, 116 Pumpkin, 204-205, 299

Quinoa with Leeks and Mushrooms, 269

Radicchio, 129, 130 Radish, 205-206, 300 Raspberry, 206-207 Red cabbage, 119, 120, 121 Remedy, Food,

Troubleshooting Chart, 83,

84-95 Reproductive system,

female, 8 Rest, 10

Rice, brown, 134 Rocine.V.G., 15-34,37,

101, 162 chemical dominance, theory

of, 15

food classes, four, 16-17 food combination, 32 silicon personality, 28 sodium-deficient person, 21 Rutabaga, 208-209, 301 Rutabaga and Sweet Potato Casserole, 301

Salsify, 209-210 Salts, 16, 17

and pregnancy, 22

See also Chemical salts; Sodium.

Saponification, 19, 24 Sauerkraut, 121 Science of the Mind Church,

68 Seedless Generation, 79-80 Seeds. See Nuts and Seeds. Seventh-Day Adventists, diet

of, 103 Silicon, 27, 28-30, 42-43

depletion, 28 Sleep, 9

Sleeplessness, 10 Snap bean, 210-211, 302 Sodium, 18, 19, 20, 27, 43-44

inorganic, 16, 17

organic, 16, 17

types, 22

See also Chemical salts; Salts. Soups, 6, 76-77 Soybean, 211-212 Spinach, 212-213, 265, 303 Spinach and Cottage Cheese

Pizza, 303 Squash, 76, 213-215, 305-306

Hubbard, 214

pumpkin, 204-205

327

summer, 214, 215 winter, 105,214,215 Strawberry, 215-216,

306-308 Strawberry Pie, 308 Strawberry Topped Tofu

Cheesecake, 306 String bean, See Snap bean. Stuffed Artichokes, 231 Sugar beet, 114 Summer squash, See Squash. Sweet corn. See Corn, Sweet. Sweet potato, 216-218 Sweets, 56-57, 75 Swiss chard, 218-219, 265

Tangerine, 219-220 Tartaric acid, 31 Thyroid gland, 16, 44 Tomato, 76, 220-222,

312-313 Tomates Provencales, 312 Tonics. See Juices Toxins

absorption of through bowel wall, 103, 104

elimination of, 103, 105 Turnip, 105, 222-224 Turnip greens, 223-224, 265

Urine, 9

Vegetables

and fruit, list of, 101-225

green, 105

as source of minerals, 104

storage of, 105 Vegetarianism, drawbacks of,

103 Vitamin A, 105 Vitamin B12, 105

Watercress, 224-225 Watermelon. See Melon. Wax bean, 210 Weakness, 10 Wheat, 66 Whex, 68-69 Whey, goat's, 82 Whole Wheat Pizza Crust,

304 Winter squash. See Squash Witloof. See Belgian endive.

Yam, 105,216-218 "Youth factors," 105 Yun, Li Chung, 83

About the Author

Bernard Jensen was born March 25, 1908, in Stockton, California. Following in his father's footsteps, he entered the West Coast Chiropractic College in Oakland, California at the age of 18. Shortly after his graduation, his health failed. Doctors diagnosed the problem as bronchiectasis, a severe and often fatal lung condition for which there was no known cure. He was told that medical science could offer him no hope.

Unwilling to give up, young Dr. Jensen sought the help of a Seventh-Day Adventist physician who taught him the basics of proper nutrition, pulled him off all "junk" foods, and placed him on a natural food diet. Improvement was slow, but steady. As a result of a breathing exercise program developed by Thomas Gaines, he added four inches to his chest in a year's time. Because nature offered him a cure when medical science could do nothing, Dr. Jensen determined to learn all he could about natural healing.

His training included postgraduate courses at the National Chiropractic College in Chicago, Illinois. Later, Dr. Jensen returned to California to study iridology, the science of interpreting tissue conditions from the iris, with Dr. R.M. McLain at the International School of Arts and Sciences in San Francisco, California.

To expand his knowledge of health work, Dr. Jensen studied bowel care with Dr. John Harvey Kellogg of Battle Creek, Michigan, and Dr. Max Gerson of New York, the latter known for his use of nutrition, diets, supplements, and enemas in the treatment of

degenerative disease. Among others, Dr. Jensen also studied with Dr. O.B. Shellberg of New York, a colonics specialist; Dr. Ralph Benner, of the Bircher-Benner Clinic in Switzerland; Dr. John Tilden of Denver, Colorado, and Dr. George Weger of Redlands, California.

Dr. Jensen operated several health sanitariums in California, the first in Ben Lomond, the second at Alta Dena, and the last at Escondido. It is this last sanitarium that he refers to as "the Ranch." At the sanitariums, he lived with his patients day in and day out. "The sanitarium was my university," Dr. Jensen says, "and patients were my books.'' The sanitariums were living laboratories where he was able to observe firsthand what best brought patients back to health.

Over the years, Dr. Jensen has received many honors and awards, including Knighthood in the Order of St. John of Malta; the Dag Hammarskjold Peace Award of the Pax Mundi Academy in Brussels, Belgium; and an award from Queen Juliana of the Netherlands for his nutritional work. In 1982, he also received the National Health Federation's Pioneer Doctor of the Year award.

At the age of 76, Dr. Jensen earned his Ph.D. from the University of Humanistic Studies in San Diego, California, climaxing a lifetime of study, work, and teaching in the healing arts. He has lectured in 55 countries around the world and has authored over 40 books on the subjects of natural health care and iridology.

Now in his eighties, Dr. Jensen continues to write, lecture, travel, and learn.

If YouVe Enjoyed Reading This Book

. . . why not tell a friend about it? If you're interested in learning more about Dr. Bernard Jensen's approach to health, here are some other titles you may find to be informative, engaging, and fun.

Vibrant Health From Your Kitchen

A warm and wonderful tour through Dr. Jensen's latest discoveries about food, nutrition, and health, this book provides the guidance needed to keep your family disease-free, healthy, and happy.

Tissue Cleansing Through Bowel Management

Toxin-laden tissue can become a breeding ground for disease. This remarkable book instructs you in the removal of toxins and the restoration of health and youthfulness through the cleansing and care of the organs of elimination.

Food Healing for Man

We now know that foods can repair the tissue damage that accompanies most illness and disease. Look over the shoulders of the great pioneer nutritionists as they investigate the links between nutrition and disease.

Chlorella: Gem of the Orient

Why does Dr. Jensen consider chlorella—a green alga—the most valuable broad-spectrum food supplement discovery of the twentieth century? You'll find out in this unusually beautiful, fully illustrated, hard cover book.

Nature Has a Remedy

This popular classic provides a delightful description of the many paths to natural healing—foods, herbs, exercise, climate selection, personology, and hundreds of effective remedies.

World Keys to Health and Long Life

Based on Dr. Jensen's travels to over fifty-five countries, this fascinating book describes the health and longevity secrets of centenarians interviewed in the Hunza Valley of India; Vilcabamba, Peru; the Caucasus Mountains of the Soviet Union; and other places around the world.

Doctor-Patient Handbook

Discover the reversal process and healing crisis that Nature uses to rid the body of disease and restore well-being. Here is a fresh approach to wholistic health.

Dr. Jensen's Real Soup & Salad Book

Enjoy a delicious collection of time-tested recipes that nourish and heal the body while satisfying the soul.

Slender Me Naturally

Dr. Jensen's answer to fad diets that don't work is a natural weight loss program that does. Developed over fifty-eight years of experience with overweight patients, this program is a healthful and effective way of losing unwanted weight.

Breathe Again Naturally

Get rid of asthma, allergies, bronchitis, hay fever, and other respiratory problems. Dr. Jensen discusses nutrition, herbs that work, food supplements, breathing exercises, attitude, and climate.

Arthritis, Rheumatism and Osteoporosis

Are you among the one in four Americans who suffers from arthritis, rheumatism, or osteoporosis? Would you like to know what to do about it? This book is for you.

Foods That Heal

This book presents the basic principles of Hippocrates, Dr. Rocine, and Dr. Jensen regarding the use of foods to help the body regain health. The author has also included a complete guide to the various fruits and vegetables we all need.

In Search of Shangri-La

Here is the very personal journal of Dr. Jensen's physical and spiritual travels through China into Tibet, and his reflections on his search for Shangri-La.

Beyond Basic Health

Dr. Jensen looks at the deteriorating state of modern man's health and offers practical advice'and insights to those health professionals who must deal with today's devastating illnesses.

Love, Sex and Nutrition

Based on years of detailed study, this book explores the link between diet, sensuality, and relationships. This is an important and practical guide for people who wish to improve their sexuality safely and naturally.

Empty Harvest

This book explains the relationship between soil and man—how when we pollute and rape the soil, we destroy our own immune systems. It also offers suggestions on how we can detoxify and cleanse both ourselves and the Earth.

For information regarding prices, write to:

Bernard Jensen International Tel.: (619) 749-2727

24360 Old Wagon Road Fax: (619) 749-1248

Escondido, California 92027-9667