PRAISEFORGETITRIPE
jae offers practical advice and truly delicious recipes in her friendly never-judgmentalvoiceThisbookisabreathoffreshyummyair
mdashJessicaPorterauthorofTheHipChickrsquosGuidetoMacrobiotics
GetItRipe isawesomeHereisabookthat tellsushoweatinglusciousfoodswillmakeushealthy jaepayshomagetoEastern traditionalunderstandingsofthe body and the most recent findings of Western nutritional science Herenthusiasm for healthy eating is contagious With her simple-to-follow anduncomplicatedrecipesshecreatesdishesthatwilltemptvegansandomnivoresalikeInthisbookpackedfullofculinarytipsforbeginnersandseasonedchefsjaehasgonewellbeyond thebasicsofveganeatingaffirming thatwevegansneverhavetocompromiseontaste
mdashRuthTalownerofFreshrestaurants(Toronto)andauthorofJuiceforLifeFreshatHomeandreFresh
GETITRIPE
AFreshTakeonVeganCookingampLiving
jaesteele
GETITRIPECopyrightcopy2008byjaesteele
2ndprinting2008
AllrightsreservedNopartofthisbookmaybereproducedorusedinanyformbyanymeansndashgraphicelectronicormechanicalndashwithoutthepriorwrittenpermissionofthepublisherexceptbyareviewerwhomay use brief excerpts in a review or in the case of photocopying in Canada a license from AccessCopyright
ARSENALPULPPRESSSuite101-211EastGeorgiaStreetVancouverBCV6A1Z6arsenalpulpcom
The publisher gratefully acknowledges the support of the Government of Canada through the BookPublishing Industry Development Program and the Government of British Columbia through the BookPublishingTaxCreditProgramforitspublishingactivities
Theauthorandpublisherassertthattheinformationcontainedinthisbookistrueandcompletetothebestoftheirknowledgehoweverit isintendedasareferencevolumeonlyandnotasamedicalmanualTheinformation provided here is designed to help youmake informed decisions about your health It is notintendedas a substitute for any treatment thathasbeenprescribedbyyourdoctor If youhave concernsregardingyourhealthweurgeyoutoseekcompetentmedicalhelp
TextanddesignbyElectraDesignGroupCoverphotographybyKristinSjaardaFoodphotographybyRoderickChenFoodstylingbyAlisonLushIllustrationsbyDavidPowellandAnnPowellAuthorphotographbyMichelleClarkeEditingbyBethanneGrabham
PrintedandboundinChina
LibraryandArchivesCanadaCataloguinginPublication
SteeleJae1980-
GetitripeafreshtakeonvegancookingandlivingJaeSteele
IncludesindexISBN978-1-55152-234-0
1Vegancookery2Cookery(Naturalfoods)3Veganism
ITitleTX837S8420086415rsquo636C2008-901630-0
ToallthefinefolksinwhosekitchensIhavecooked
TABLEOFCONTENTS
AcknowledgmentsPreface
GFSFNFampRWhatthesymbolsmean
PART1INFORMEDEATING
OneTheWayWeEatFoodChoicesTwoEatRipeAManifestoforaVeganWholeFoodsDietThreeBreakItDownTheInsampOutsofDigestionFourWhenaPeachAinrsquotJustaPeachOrganicLocalampOtherFoodQualityConsiderations
PART2STOCKINGUP
FiveYourPantryEssentialIngredientsSixWheretoShopNavigatingFoodCo-opsFarmersrsquoMarketsampYourLocalGroceryStoreSevenYourToolsEssentialKitchenEquipment
PART3THESKILLS
EightGettingStartedReadingRecipesMeasuringPreppingMethodsNinePreparingVegetablesGrainsampLegumesCookingampSproutingMethodsTenMakingGreatBakedGoods
PART4DISHITOUT
ElevenDrinkUpTwelveBreakfastsThirteenMuffinsQuickBreadsampBiscuitsFourteenDipsampSpreadsFifteenSaladsampDressingsSixteenSaucesGraviesampMarinadesSeventeenSoupsEighteenMainDishBowlsampAdditionalEntreacuteesNineteenCakesPiesampCrumblesTwentyCookiesPuddingsampOtherSweetTreats
PART5FURTHERHEALING
Twenty-OneCleansingampDetoxification
AppendixMouth-WateringMenuIdeasResourceList
Index
ACKNOWLEDGMENTS
I have been blessed with an impressively generous and skilled cheerleadingsquadMeettheteamIrsquodliketothankTeamCaptainmymumNancySteele thewonderwomanwearingadozen
hatsIrsquomnotsureIwilleverbeabletotrulythankyouforyourlimitlesssupportAssistant Captain EliseMoser my secret agentWhat a blessing that you
shouldhavemyriadskillsthatyouwerewillingtooffertohelpgetmethroughthisprocesswithagreateramountofeaseYoursquovetrulybeenthemidwifeinthisadventure
TheSquadRyanJohnstonYoualwayswantthebestformeandgivemesomuchIam
suchabigfanofyoursandamsogratefulforeverythingweshareDavid Powellwhomakes amazingmeals that for years Iwas too picky to
appreciateAndwhoprovidedmostoftheillustrationsthatlinethesepagesAlisonLush food-stylistextraordinaireThankyouforyourreliablesupport
insomanyareasandforbelievinginthisprojectsincemyveryfirstzineAndrewFairmyfavoritecookingcompanionYouarewonderfullygenerousMy dad and step-mum Gerald and Alison Steele I really appreciate your
encouragementThankyouforpouringroastbeefgravyontheSpeltSunflowerBreadIbringtoSundaynightdinnersAndmylittlebrothersJamesandCharliendash enoughwith the teasing alreadyMaybe now you believemy food choicesdonrsquotmakemenutsAnnPowellskilledillustratorandwarmsupporterSharonandHarryWeisbaumIamsoblessedtohaveyoutwoforallthatyou
bringtomylifeCheendanawhoplantedtheseedsthathelpedtoshiftthewayIlookedatfood
andthenaturalworldMichaelArmstrongYougenerouslygivesupportandsupplymewithgreat
organic(andoftenlocal)produceMichelleClarkewhoalwayslicksthebatteroutofthebowlDaphneGordonYou have been so generouswith your time and space and
thoughts
KristinSjaardaandRoderickChenndashwhomadesessionswithcameras suchfunCarolineDupontoneofmygreatesthealth inspirations Irsquovegotsomedeep
appreciationforwhatyouputoutintotheworldandthetimeyoursquovegivenmepersonallyMayaGuruswamiwho has offered awealth of knowledge and enthusiastic
support
Mychosen familyTheBigCedarCrewespeciallyTimKarlaandHeatherHollandandDerekPintoYounourishmeandIamblessedtohavelivedandgrownwithyouallAnn-MarieMacDonald and Alisa Palmer as well as Isabel and Lora who
haveoneofmyfavoritekitchenswheremanyarecipeinthisbookwascreatedAndthankyouforyourenthusiastictaste-testingSusanBakerwhohasofferedhelpwithenthusiasmHowieShiaandMarcoCrawleyIrsquomsogladIhaveyoutwotoaskaboutthe
kindoftechythingsIrsquodratherknownothingaboutAnna Lee-Popham Adrienne Connelly Rebecca Singer Eric Arner Emily
Bitting Melina Claire Bryn Rawlyk Daniel Mongraw Dan Olsen CathyBouchard Lindsay Shapiro and Gayla Trail Thank you all for the skillsrecipesandorencouragementyoubroughttothetableBob Walberg and Omega Nutrition (omeganutritioncom) Eden Foods
(edenfoodscom) and Cocoa Camino (cocoacaminocom) who made verygenerous donations that allowed me to test these recipes with high-qualityingredients without breaking the bank Enthusiastic belly-warming thanksThanks also to La Maison drsquoOrpheacutee (maisonorpheecom) and MaraNatha(maranathanutbutterscom)foryoursupportIrsquomsogladyourfoodproductsarebecomingincreasinglyavailableThe people who run the organic farmswhere Irsquove gotten dirty La Reacutecolte
drsquoOsiris Osho Gardens SteinMountain Farm Stowel Lake Farm theMillerFamilyFarmAlphaFarmandtheSunRunCentreMyrecipetestersmanyofwhomIrsquovenevermetandespeciallyAlisaMarrs
FlemingwhowassoenthusiasticallycommittedrightdowntothewireAll thededicated readersofmyblogDomesticAffair ndash especially thoseof
youwhoofferencouragementandfeedbackinthecommentsAnd finally to the fine folks at Arsenal Pulp Press ndash to Brian Shyla and
especially Bethanne ndash a sweeter editor I couldnrsquot ask for Irsquom so thrilled thatyoursquoveintroducedmetothisexcitingworldbeyondzinemaking
PREFACE
Thebookyouholdhereinyourhotlirsquolhandsistheproductofalmostadecadeof self-education formal education work-exchanges on organic farms familydinnerswithmeat-eatersandwheat-eatersandawholelotoftimeinthekitchenndash my kitchen my parentsrsquo kitchen kitchens I shared in co-op houses myfriendsrsquokitchensmyfriendsrsquoparentsrsquokitchensaveganrestaurantkitchenandaveganbakeryInhighschoolIquiteatingmeatbutIadmiredthecommitmentofmypeers
whowerefull-onvegansbestowingthemwithakindofrock-starstatusItgotpersonalacoupleofyearslaterthoughwhenIfellinlovewithsomeonewhowasveganHewascharmingandpassionateaboutwantingnothingtodowiththeconsumptionofanimalsndashinthefoodhewaseatingorthebeltthathelduphispantsIwishIcouldboastthatmyconversiontomoreethicaleatinghabitshadbeenbasedonpoliticalactionbutintruththatcamelaterTheboysoonlefttoworkforananimalrescueorganizationinCaliforniabuttheveganismstuckanditchangedmylifeTruthbetoldwhenIstartedwritingandcollectingtheinformation thatcametobe thisbookIwaswriting it formeAftera twenty-year loveaffairwithdairyIwasdoingmydarndest to learnhowtobevegananddoitwellThemore Igot into foodndashwhether itwasdevouringcookbooks like trashy
romancenovelsorstudyingholisticnutritionndashthemoreIwantedtosharewhatIwas learning with others I had been making zines ndash cut rsquonrsquo paste-stylemagazinesndashsincehighschoolandatfirstthisseemedtobetheperfectwaytosharewhatIwaslearningItallstartedwithacookzineIcalledVeganFreeganthenIpublishedfourissuesofRipethenRootcamealongandonesimplytitledCookie Zine Irsquove made it my mission to make food that is satisfying foreveryonesteeringclearofblandovercookeddishesorthosewithunappetizingflavorcombinationsthatvegancuisinecanbeinitsleast-inspiredstateMymostenthusiastic project has been to create vegan baked goods that donrsquot tastestereotypicallyveganYouknowwhatIrsquomtalkingaboutndashmuffinsthatlooklikehockeypucksorcakethatisnrsquotdecadentenoughforyoutocraveasecondsliceAnd I want to make this kind of information available to the folks whowholeheartedly embrace all things DIY (do it yourself) ndash as in cooking withfreshwholefoodfromscratchinyourownkitchenndashinapersonalcontextthat
ismoreaccessiblethanwhatisfoundinglossyfoodmagazinesWriting cookzines led to creating a food-based blog calledDomesticAffair
(domesticaffairca)Onlinemy recipesare immediatelyavailable for scoresofpeople to see I swoon when I think of the thousands of cookzines and blogprint-offs in kitchens around the world pages spattered with squash soup orglobsofpeanutsauceAnditneverceasestothrillmethatsomethingItriedoutinmykitchenoneafternoonhasbeenrecreatedbysomeoneIdonrsquotevenknowforaroadtrippicnicortheirkidrsquosbirthdaypartyallbywayofazineorblogFormethisexcitementisrootedinasenseofconnectednessCommunityactionandgrassrootseffortsareimportanttomeIworrythatweshellouttonsofcashto facelessbigbusinesses that churnoutadditive-packedmeals and then raiseoureyebrowsatorganicbroccoli selling for threedollarsaheadofbroccoliatour local foodco-opBycreatingmycookzines Ihoped toencouragea food-positivemovementthatsupportsDIYcookingwithwholefoodsinsteadofinsta-meals fromabox food that reallynourishesus thatwecanbuild communityaroundNowwith a couple hundred recipes in printmyhandmade cookzines have
become thebuildingblocks fora full-fledgedcookbook Irsquove taken the recipesthat Irsquove developed over the years picked my favorites seasoned them withmorenutritionalinformationandnowofferthemtoyouinapalatableperfect-boundcookbookAs a holistic nutritionist I of course believe that howwe eat has a strong
impact on howwe feel and how our bodies functionWorkingwith clients IhavefoundthatwhenpeopleneedmorecalciumintheirdietsasuggestionlikeldquoEatquinoardquoisnothelpfulenoughWeneedtoknowwhyeatingwholefoodsisbetter than takingasupplementWeneed toknowhowtopronounce it (keen-wah)sowecanaskforitinourlocalgroceryorhealthfoodstoresAndthenweneed to knowwhat to dowith it so that it doesnrsquot just sit there in the pantrygathering dust or is prepared in a less than delicious way that leaves usuninspired to try it again Ifwedonrsquotconsider thenutritional factorsof foodswersquorenotallowingfoods tonourishus thewaytheyweremeant toandwersquorecertainlynotgettingthefullspectrumofnutrientsweneedIfwewanttoldquogetitriperdquoweneedalltheinformationtohelpusmakethebestchoicesforourbodymindandspiritYou can spark up a conversation about food with almost anyone (My
knowledgeandopinionshaveservedmewellinmanysocialsituationshelpingto avoid awkward silences) Food ndash what with all the media buzz aroundconsiderations likeorganics local foodsantioxidantsandomega-3sndash isahot
topicthesedaysbutitrsquosalsoverypersonalforpeopleDishesreminiscentofourchildhoodsarecomfortingforusWecelebratewithfoodallthetimeWegooutto eat be it at a fancy restaurant or an inexpensive hole-in-the-wall toexperience exciting tastes textures and colors that differ from the day-to-dayfarewehaveathomeButinthisageofinformationandchoicewealsohavetoconsider where we should get our food (the farmersrsquo market or the big boxgrocery chains) and who wersquore supporting (local farmers or profit-drivenagribusiness)ldquoOh I donrsquot like vegan foodrdquo my yoga teacher said to me one summer
eveningaswewereleavingclassldquoNordquo I teased ldquoSweet potato soup with coconut milk or chai cake with
cardamomfrostingdoesnrsquotappealtoyourdquoAnyonecanandshould love food that justhappens tobeveganas longas
itrsquos prepared right Vegan or not we could all use the nutritional benefits ofeatingmorevegetablesandhavefundoingitThisbookfulloffoodandhealthinformation and plant-basedwhole-foods recipes is not just for animal rightsactivisttypesorthosewhoareallergictodairyorintoleranttowheatthisbookisalsoheretohelpuncoverboththedelectablegoodnessandhealthbenefitsofchoosingfoodsthattheearthnaturallyprovidesusThisvegancookbookisforeveryone
GFSFNFampRWhattheSymbolsMean
I have included the following symbolswithmy recipes for you to be able toeasily spot which recipes can be complementary to any of your dietaryrequirements Note that the symbols may not apply to any suggestedsubstitutionssidedishesoraccompaniments
GLUTEN-FREE(GF)IndicatesrecipesthataresafeforthosewithCeliacrsquosDiseaseorothersavoidingglutenYoumust however check that thebrandofnondairymilk tamari soysaucepastaandorvegetablestockcalledforintherecipeisgluten-freeIhavenot marked recipes containing oats as ldquogluten-freerdquo because oats come fromldquocontaminated sourcesrdquo more often than not For more detailed informationpleaserefertotheCanadianCeliacAssociationceliacca
SOY-FREE(SF)When this symbol is noted youmust however check that the brand of foodnondairymilkormargarinecalledforintherecipeissoy-free
NIGHTSHADE-FREE(NF)Thismeans that recipes are free of tomatoes potatoes eggplants and peppers(bothbellandhot)For infoonnightshadescheckoutTheWorldrsquosHealthiestFoodswebsite(whfoodscomgenpagephptname=georgeampdbid=62answer)
RAWLIVING(R)Recipesdenotedasrawlivingfoodrecipesmaynotbecompletely100livingingredients itrsquos up to you to ensure all your ingredients are in fact raw Forexampleyouhavetomakesureanynondairymilknutbuttersoysaucemisosweetenercocoaorcarobpowdercalledforwouldberaw
CHAPTER1
THEWAYWEEATFoodChoices
Weallarriveatour foodchoicesfromvariedpaths learningfoodpreferencesandtastesfromourexperiencesaskidsandthengrowingupanddevelopinganewsetofdietaryhabits andpalates thatmaydiffergreatly from thoseofourparentsIthinkitrsquosfairtosaythatldquovegetarianrdquoisnolongeradirtyorunusualword
Somepeoplearethestandardlacto-ovovegetariansndashallthatrsquosnixedfromtheirdietsisthemeatdairyandeggsareokaySomewhokeepdairyinandeggsoutoftheirdietsarelacto-vegetariansandthosewhoavoiddairybutnoteggsarendashyouguesseditndashovo-vegetariansAndsomefolksvegetarianornot laterstep itupanotchorshimmyto the
left choosing to eat or live as macrobioticists raw foodists slow foodistsbioregionalistslocavoresorganitariansorfreegans(MypalRyanidentifiesasan ldquoopportunivorerdquo being perfectly satisfied with animal-free meals butwouldnrsquotturnuphisnoseifyouslidaplateofbeefcarpaccioinfrontofhim)WeallmakeourownchoicesthatbestsuitwhoweareandourlifestylesintheendbutasthisisavegancookbookletrsquosstartwithwhatitmeanstobeveganAsyoumayalreadyknowvegans takepopularvegetarianismastep further
by omitting all animal byproducts ndash this includes dairy (milk cheese yogurtcreamicecreamwheyetc)eggsandoftenhoney(asitrsquosaninsectproduct)Veganismextendsbeyondfoodtoconsumerismaffecting therestofyour lifeLiving a vegan lifestyle means eschewing leather products (eg belts shoespurses and car interiors) aswell as furwool feathers beeswax film (whichcontains gelatin) and other products like cosmetics and pharmaceuticals thatare animal-based or have been tested on animalsAs a vegan youmake yourowndecisionaboutwhereonthescaleofveganismyoustand
WHYGOVEGANAs Irsquovenestledmyway into thevegancommunity Irsquovenoticed that there aresomekeyreasonswhypeopleoptforamoreplant-baseddietPoliticsisabiggiendash maybe you saw a gory documentary from PETA or Farm Sanctuary or agraphic pamphlet from the Animal Liberation FrontMaybe you have a deepconcernforthewaywehumansrelatetotheenvironmentandwanttoreduceourfootprint on the earth Perhaps you cut out dairy and eggs from your diet forhealthreasonsndashyoumaybelactoseintolerantoreggsmaygiveyouarashYoumay have come to a spiritual realization that a plant-based diet has a higherenergetic vibration or agree with Buddhist monk Thich Nhat Hanh whosuggests thatwhenyoudrink themilk of a cow that has suffered in a factoryfarmyoursquorepouringthatcowrsquossufferingintoaglassandgulpingitdown
Therearelotsofreasonstochooseveganism
BUTISVEGANISMHEALTHYItalldependsonhowyouapproachitWhilechoosingtobeveganmeansthatyou will cut some unhealthy things from your diet (vegans for exampleconsumeconsiderablylessldquobadcholesterolrdquothantheaverageNorthAmerican)thereisalsonothingbydefinitioninherentlyhealthyaboutveganismThehighschool and university students trying to subsist on peanut butter on toast andpastawithtomatosaucewhicharetechnicallyveganwilltellyouthatAndifsomething like Reesersquos Peanut Butter Puffs cereal with its refined sugarsartificialflavorsandpreservativesisalsotechnicallyvegancanwereallyclaimthatavegandietwillautomaticallykeepushealthyClearlytheanswerisnoUnlessyouunderstandsomethingaboutnutritionyouwonrsquotbeabletomake
healthychoicesasaveganorforthatmatterassomeonefollowinganydietSothechaptersondigestionandhowyourfoodturnsintoyou(chapterthree)andthe sectionon the energetic properties of food are all included in this book tohelpyoubegintomakehealthydecisionsaboutwhatyoueat
HIDDENMESSAGESREADTHELABELSItrsquos important to check product labels There are a number of ingredients instore-boughtpackagedgoodsthatdonrsquotappeartobeanimal-derivedbut theycanbeGelatinisagoodexampleofsomethingthatvegetariansoftenforgettoomit but therersquos no denying that itrsquos extracted from the collagen inside theconnectivetissuesofanimalsWhenfolksbecomeveganthoughgelatinusuallytakesatopspotonthenixlistOtheranimal-derivedingredientstolookforCaseinamilkproteinoftenfound(oddlyenough)insoyorriceldquocheeserdquoLacticacidabyproductofbothanimalandplantmetabolismsoitrsquosnotalwaysunveganfoundinsomefermentedfoodsandbodycareproductsLard fatoftenfrompigsfoundinsomebakedgoods(especiallyinpiecrustsfromtraditionalbakeries)FrenchfriesandcosmeticsRennetanenzymefromcowsrsquostomachsoftenfoundincheeseTallowbeeffatfoundinsomewaxproducts(waxpapercrayons)cosmeticsandevenuntilrecentlyinPeekFreansandJosLouisdessertsWhey a serum from dairy products (the clear liquid that floats on top ofunstirredyogurt)foundinsomenutritionalsupplementsmargarinesandsome
bakedgoodsScrutinizingingredientlistscanbeexhaustingndashjustdothebestyoucanAndformore resources contact a related vegan or animal-rights organization likePETAorconsultthecookbookHowItAllVeganorTheVeganSourcebook
MAKINGTHESWITCHSwitching toaplant-baseddietandcrossing thingsoff the listofwhatyoueatmayactuallyopendoorstootherfoodsyoursquodneverthoughtyoursquodenjoyThatrsquoswhathappenedformeIwentveganattheageoftwentyandbegandiscoveringeverythingIrsquodbeenmissinginthefirsttwodecadesofmylifequinoasquashflax seeds tahini kale non-wheat flours tempeh beets dates adzuki beansnutritional yeast cilantro pumpkin seedshellip Imust have figured that I didnrsquotneedtotrythesefoodsbecauseIhadcheeseIgrewupeatingalotofdairyLookingbackIcansaythatitwasnotthebest
foodtohaveasamainstayEvenifyoursquorenotvegandairyproductsshouldnotbeyourmainproteinsourceCheese forexample isgenerallyhigh in fatandnoteasilydigestedTothefolkswhosayldquoButIcouldnevergiveupcheeserdquoIsayldquoYoucanandyouwillndashifyouwanttordquoI didnrsquot really miss cheese after becoming vegan and as my taste buds
changedsodidmymind-setAtfirstIspentalotoftimefindingsubstitutionsfor my favorite meals ndash I could make the best macaroni and ldquocheeserdquo withnutritional yeast sauce (see Red Star Sauce) shepherdrsquos pie using grated tofuandmushroomsldquowhippedcreamrdquobywhirlingupsoymilksugarandoilintheblenderFindingsubstitutesforyourfavoritefoodscanbeagoodwaytostartButastimegoesbyyoumayfindyoudonrsquotneedtoldquosubstituterdquoanymoreThere are some peoplewho think vegans have lower standards for taste or
culinaryenjoymentbut therecipes in thisbookshouldhelprefute thatmythndashlikemeyoumayevenfindyourtraditionalScottishrelativesexclaimingthatthechocolate birthday cake you baked for your little brother is ldquodecadentrdquo andldquodeliciousrdquo
SUBSTITUTIONSHere are some simple substitutions that can make switching to a vegan dieteasierDAIRYusenondairymilkssilkentofunutsandseeds(includingbutters
liketahini)andcoconutmilkHumanbreastmilkisamazingndashweshouldallbelucky enough to start off our lives on a purediet of the stuffCowrsquosmilk (orsheeprsquosorgoatrsquos)ontheotherhandismeantforbabycows(orsheeporgoats)Not humansWe are the only species to consume anothermammalrsquosmilk oranymilkforthatmatterafterinfancyThere are many comparable ldquomilksrdquo around these days made from beans
grains and nuts but not all nondairymilks are created equal somemilks arebetter for certain recipes (Check those labels ndash somenondairymilksget theirldquocreeminessrdquofromoil)HealtheducationspecialistAnnemarieColbinsuggeststhatwecravedairywhenweneednurturingbutthatitshouldbeavoidedifyousufferfromcongestion(coldsallergiessinusinfections)orreproductivesystemissues (as yoursquore ingesting the byproduct of another speciesrsquo reproductiveprocess)EGGS researching the practices of egg farming factories can be disturbing
enoughtoimmediatelyturnyouoffeggsTheyarerelativelyeasytoomitfromyourdietifbrunchisabigpartofyourlifestartenjoyingldquoscrambledrdquotofuandtofuquichesInbaking thereareanumberofegg-replacingoptions includingapplesauce mashed ripe banana ground flax seeds silken tofu andpowderedegg-replacer(seeeggreplacers)MEATPROTEINsoyisacompleteproteinsotempehandtofu(andeven
someofthehigherqualityldquofauxmeatsrdquo)aregoodsourcesofproteinaslongasyoucandigestthemcomfortablyAndifyourbodycantoleratewheattherearealso ldquomeatyrdquo high-protein wheat gluten products like seitan availableChickpeas(garbanzobeans)arealsocompleteproteinsandlegumes(beansandlentils) thatareeatenwithawholegrainprovideall theessentialaminoacidsandonlyatinybitoffatNutsareafineproteinsourcebuttheyarehighinfatThoughtheyprovidehealthyfatstoomuchfatinyourdietcancauseproblemsmostobviouslyregardingweightandcirculationSUGAR if sugar is part of your diet (and hopefully only inmoderation)
researchhowthebrandyoubuyhasbeenrefinedasrefiningconventionalsugarsometimesinvolvesaprocessthatfiltersthesugarthroughcharcoalthatismadefrom animal bonesOrganic sugar is not processed this way Substitute alsowith fruit (like dates)maple syrupmolasses barley malt agave nectar
brown rice syrup and stevia It is also important to consider the laborconditionsunderwhich the sugarwas farmed (things toconsiderwhenbuyingsugar)
When I firstbecamevegan Ienthusiasticallyporedovervegancookbooksandcookzines After a while I started to read about other types of healthy dietsMacrobiotic resources gave me practical ideas for including mineral-rich seavegetablesinmydietRawfoodcookbooksgavemetheinspirationtousenutsand seeds tomake things ldquocreemyrdquoThe lessonhere I guess is that anarrowview of your food options can keep you from being as healthy and happy aneater(andperson)asyoucouldbeOpenuptothepossibilitiesExperimenttodiscoverwhatsuitsyoubestandnomatterwhatyourotherdietarybeliefsareifyouwanttobehealthyandeatplant-basedmealstherearemanyoptionsinthisbooktoguideyoutonutritionalnirvana
THEGREATSOYDEBATEThereareplentyofargumentsforandagainstsoybeansOntheprosidetheyrsquoreagoodsourceofproteinandhavephytoestrogenicpropertiesthatforexamplefightbreastcancerOntheconsidesomepeoplefindsoydifficulttodigestandmanybecomeintoleranttoitbecauseitrsquosusedsooftenasameatdairyandeggsubstitute If youareunsureof your soy tolerance level observehowyou feelafter eating the stuff a reaction may vary depending on how the soy wasprocessedndash tempehand tamari soy saucemaybe finewhile soymilkand tofumaystirupalotofgasIfyoudonrsquotdigestsoyproductswelllimityourintakeor eliminate soy altogether from your diet If your body is happy to digest italways buy organic brands to avoid consuming genetically modified (GM)soybeanswhichcurrentlyinCanadaandtheUSarenotrequiredtobelabeledassuchToavoidover-consumptionofsoyuseavarietyofnondairymilkslikericeoralmondmilkordilutedcoconutmilkAndconsiderthewaysof therawfoodistswhousenutsandseedstomaketheirfoodsldquocreemyrdquo
RAWRAWSIS-BOOM-BAHInwarmermonthsincreasingtheamountofrawfoodinourdietcanbeagreatway to boost our overall feeling of good health One of the things thatmakespringandsummerinnorthernclimatessoexcitingisthearrivaloffreshlocalproduce at our community farmersrsquo markets food co-ops and health-foodstores We no longer require the warming soups and stews from the frostymonthsbeforewecannowbegintoenjoymorerawfoodsthatareclosertotheforminwhichMotherNatureoffersthemRaw foods also known as living foods are whole and unrefined ndash with
minimal or no processing The benefits of a raw approach to eating relate toenzymesandnutrientavailabilityConsideracanof softgreyish-lookingpeasthatcontain5of thenutrientsof thesamemeasurementof freshgreenpeasthemoreafoodiscookedthelessusefulitbecomesforourbodiesAsafoodisrefined or processed the energetic value or ldquolife-forcerdquo is diminished Rawfoods also contain digestive enzymes that aid in assimilating the nutrition ofwhat you eat On principle living foods should not be heated above 110degF(45degC) the temperature at which enzymes start to die Those who are morecommitted to raw food preparation will use a dehydrator to make crackerscookiespiecrustsandfruitleathersndashaprocessthatcantakeuptotwenty-fourhoursTo become an exclusive ldquoraw foodistrdquo yoursquove got to be committed the
awareness of eating this way has increased in recent years with raw-foodrestaurants in urban areas enjoying huge success but once you go completelyraweasilyaccessiblepreparedmealswillbecomea thingof thepastWhatrsquosrequired in becoming a raw foodist is an interest in relearning how to eat(somethingthatalsogoesforanyoneswitchingtoanalternativediet)creativity(energyonceputintosauteacuteingorbakingnowgoesintoblendingchoppingandsprouting) and time for planning and preparingmeals This is not just a dietapproach it isa lifestylechangeandrequiresastrongsenseofwholehealthndashbodymindandspiritndashforonetobereallysuccessfulIf yoursquore interested in the healthful benefits of living foods but canrsquot see
yourself becoming a complete convert consider reaping the benefits of a dietthat is seasonally raw (eg summermonths produce a large amount of freshproducethatcanbeenjoyeduncooked)orbeldquorawrdquoonedayaweekoronemealadayorat leasteatsomethingrawateverymealndashyourbodywillbehappyyoudidSprouted legumes seeds and grains are a living food and highly nutritious
(seesprouting)SproutedquinoaforexampleisacompleteproteinNaturalrawsweetenersincludefruit(bothfreshanddriedndashdatesareespeciallygood)freshfruitjuicesandrawagavenectar(maplesyrupcanbelistedasldquorawrdquoinrecipesbut it doesnrsquot technically count as it is pasteurized) Green superfoods likespirulinaandchlorellaarealsoexcellentrawfoodsourcesTasty raw breakfasts might include a fruit smoothie or some living cereal
sprouted grainswith ground flax seeds a dash of cinnamon and raw almondmilkFor lunchgetcreativewithbeautifulsalads thatfeaturegratedbeetsandcarrots sliced cucumber bell peppers wedges of avocado and tomato beansproutsandrawsunflowerpumpkinorsesameseedsFordinnerlivingfoodscanbeaddedtoacookedfoodmaindishlikeasouporstewservedinabowlonabedoffreshbabyspinachoralightlycookedstir-frywithlotsoffreshsproutsAnddonrsquotworryaboutmissingdessertndashblendingavocadowith freshcoconutmilk cocoa powder and agave nectar makes a decadent mousse (CocoaAvocadoMousse)MyfavoriteresourcesforlivingfoodscanbefoundintheResourceListGetting a greater taste for raw can expose us to awhole newdimension of
healthThreecheersforrawfoods
VEGANrsquoSGUIDETOEATINGOUTNowadays more and more restaurants are vegetarian andor offering a widerselectionofveganmenuitemsmanymajorcitiesevenhaverestaurantsthatare
dedicatedsolelytoveganorrawfoodfareButtherewillbemanytimesthatyouwillwanttojoinyourmeat-eatinglovedonesatoneoftheirrestaurantsOn these occasions you may feel like picky Sally Albright from the movieWhenHarryMetSallyorderingeverythingldquoonthesiderdquobutherearesometipstohelpyou(andothersatthetable)enjoythediningexperiencendashjustbesuretolayonthecharmwiththeservingstaffwhenorderingbullFirstbeupfrontwithyourservertellherorhimthatyouareveganandaskwhat isavailableforsomeonewhodoesnrsquoteatanyanimalproducts(Youmayfindyouneedtosayyoursquoreallergictodairyandeggsndashinsteadofjustmakingapolitical choice ndash in order for them to take you seriously)MAKING THEMOOOVEAWAYFROMDAIRYSUBSTITUTIONSMilknondairybeveragesorldquomilksrdquosoymilkricemilkalmondmilkoatmilkanddilutedcoconutmilk(asitrsquostoohighinfattousestraightup)Creamrichnondairybeverageslikecoconutmilk(ifappropriate)orsoymilkInlieuofwhippedcreamasadesserttoppingtryCashewCreemButtermilk or clabbered (cultured) milk soymilk + apple cider vinegar orlemonjuice(1cup1tspndash1tbspdependingonrecipe)Butter as a spread nut butters non-hydrogenated dairy-free (no whey)margarineorpreferablyEarthBalanceOrganicButterySpreadorMargarinewhich is made with non-GM (genetically-modified) expeller-pressed oilsIdeally Irsquod like to use a product thatrsquos organic does not contain soybean oil(whichis low-qualitystuff)andhas lesssaltbutIhaveyet to findoneon themarketForcookingandbakingoil(use78cupoilforeach1cupbuttercalledforinarecipe)alsococonutoil(oftensolidatroomtemperaturesoyoumayneedtosoftenitfirst)ormargarine(seeabove)canbeusedYogurt there are a variety of nondairy yogurts (most are made of soy)availableTheselectionisgreaterintheUSthaninCanadaCreamcheeseampsourcreamtherearesomeveganbrandsofcreamcheeseandsourcreamonthemarketbutbesuretocheckthelabelsassomecontainjunkyingredientslikeconventional(likelyGM)cornandsoybeanoilRicottaseethetofuldquoRicottardquorecipenotethatitcanalsobemadewithnutssuchascashews
bullIfthesoupsaremadewithavegetablebroththeyareagoodchoiceespeciallythosemadewithlegumes(splitpeasorlentilsoups)
bullBespecificandaskwithasmileldquoTherersquosnodairyinthatpeasouprdquoorldquoIsthissoupmadewithvegetablebrothrdquobull Look for the simple dishes You can have the roasted vegetables from anyentreacuteejustasktoldquoholdthechickenpleaserdquobullSaladsareoftenfinechoicesbutaskforthedressingoroliveoilandvinegaronthesideIftheyserveryebreadschoosethemoverwhiteAskforoliveoiltomoistenthembullSkipdessertsmadewithwhitesugarwheneverpossible
SomerestaurantsareeasierthanothersbullJapaneserestaurantswillhavevegetariansushiandmisosoup(ensureit isnrsquotmade with bonito fish powder) and avoid tempura which can be fried withldquobadrdquooilsSomeestablishmentsevenofferbrownricejustaskbullInChineserestaurantsaskwhichdishesaremadewithfreshveggiesbroccoliforexampleisusuallyservedfreshKeepthewhitericetoaminimumandeatmorebeansproutsinsteadbull Vietnamese restaurants will have some vegetarian offerings My favoritemakestastyveggiespringrolls(althoughtheyarefried)bullFishsauceisusedcommonlyinChineseThaiandVietnameserestaurantsbesuretoaskbull Indian restaurantsusuallyhavemanyveggie choicesDal (lentils) andchana(chickpeasgarbanzobeans)aregoodproteinsourcesRemembergheeisclarifiedbuttersoaskwhatdishesaremadewithoutitAndavoid naan (flat bread) which is typically made with refined wheat flourpapadums(madewithchickpealentilorriceflour)areagoodalternativeAlsodoyour best to avoidwhite rice anddishes that are super-oily I like to ordertake-out Indian food and serve it at homewith fresh spinach lightly steamedbroccoliandcauliflowerandsteamedorganicgrainsbull In Italian restaurants order soups and steamed veggies and salads withdressingonthesideandtheyarelikelytohaveoliveoilandbalsamicvinegarforyourbreadorsalad
Diningoutrightbeingahappyeaterispartofgoodnutritionbull Appreciate the benefits of eating with friends and family being social andlaughing to create ldquogood energyrdquo in the environment inwhich you are eating
yourfoodbullResistspeakingnegativelyaboutothersrsquofoodchoicesorwhatrsquosavailableevenifyourchoicesareslimstaypositive(it isbetterforyourdigestion)anddonrsquotmakeanyoneelseuncomfortable(emotionscanrunhighwhenitcomestofood)bullComplimenttherestaurantstafforpartyhostonthenutritiousandtastymenuitemsbullUnlessyoudineoutofteneatingafewlessnutritiousmealswonrsquotkillyousodonrsquotbehardonyourselfchoosethebestfoodsthatareavailableandthenhaveagoodtime
TRAVELINrsquoRIPEIdonrsquotliketobeawayfromhomewithoutthefoodsthathelpmefeelbalancedSadlyfreshveganfoodsarerarelyavailableattruckstopsairportgiftshopsorsmall-townrestaurants(funnybutsodapopalwaysis)OvertimeIrsquovelearnedfromthesnailandcarrywhatIneedonmybackndashonarecenttriptoScotlandIcarriedonebackpackofclothesandanotheroffoodItwasembarrassingformysixteen-year-oldbrother(andtravelingcompanion)butIwasneverinapanicatmealtimeConsiderpackingsomeoftheseessentialsforyournextvacation
bullFilteredwaterbullApplesandorotherfruit(freshanddried)andvegetablesthattravelwellbullRawnutsandseedsbullNondairymilk(drink-boxsize)bullldquoNutritionrdquobars(protein-basedenergybars)bullPacketsofmisobroth
bullHerbalteabagsbullSpirulinaorchlorella(blue-greenalgae)capsulesortabletsbullProbiotics(brandsthatdonotneedtoberefrigerated)bull Immune-boosting tinctures and teas (like astragalus echinacea and ginger)vitaminsCandB-complexAlsohappycowcom is a great resource for traveling vegans vegetarians andrawfoodistsasitincludesrestaurantandnaturalfoodsstoreguides
Sowhereveryouplaceyourselfontheveganspectrumorevenifyousubscribetoatotallydifferentdietlearningaboutfoodandhowtoeatinahealthywayisprobablyoneof themost important thingsyoucandoAfter all as a spiritualteacherIknowsaysldquoAllyouhaveinthislifeisyourbodyandyourmindYoushouldreallytakecareofthemrdquo
CHAPTER2
EATRIPEAManifestoforaVegan
WholeFoodsDiet
Withall thedifferentdietsthatpeopleswearbythesedayshowdoyouknowwhatarethebestchoicesforyouItrsquosallabouttrialanderrormyfriendIttakespatience to findyourgrooveAndeven thenonceyoursquove foundyour rhythmwhorsquostosaywhatwillstickwithyouayearortwodowntheroadInmyhumbleopinionhealthyeatingrequiresaconsciousandopenapproach
DONrsquoTBEATYOURSELFUPOneoftheworstthingsyoucandoisbeatyourselfupforeatingldquobadrdquofoodaclosesecondispolicingothersfortheirfoodchoicesandsometimesthetwogohand in hand Truewe need tomake informed choices ndashwith the amount ofinformationoutintheworldthesedaystherersquosnoexcusenottondashbutweshouldalso allow ourselves to be human One of my favorite affirmations is fromLouiseLHayrsquosbookYouCanHealYourLifeldquoThepointofpowerexistsinthepresentmomentrdquoInotherwordsyoucanchooserightthissecondtomakethebestchoicefor
yourselfndashifyouwanttoeathealthierrightnowyoucanchoosetoeatajuicyapple or drink refreshing filtered water and pass on the bag of potato chipsDonrsquotbeatyourselfup for things thathappened in thepast evenanhouragobecause theyrsquore in thepastAnd itwould taint thepleasurablememory if yousaturateditwithguiltIdonrsquotthinkanyoneisdeliberatelyeatingtheirwaythroughnutrient-lacking
foodtowardpoorhealthI thinkpeoplehavelotsontheirmindsor theydonrsquotknow how to access the information they need or they donrsquot know whatinformationisactuallytrueorbestforthemMygoalasanutritionisthasneverbeentogetanyonetogiveupmeatorconverttoavegandietWhatIamrootingfor when it comes to food is that everyone make conscious and informeddecisionsonaregularbasis
LISTENTOYOURBODYIhavehadconversationsabouteatinghabitswithpeoplewhorsquodsayldquoOh Irsquovetried togiveupmeatbutmybody justneeds it I crave itrdquoOkay Iwouldnrsquotarguewiththat(WannaknowwhatIwillfightthemonReadtheldquoethicalmeat-eatingrdquo note) I want to respect everyonersquos intuitive notion of whatrsquos best forthem (just like I want more conventional eaters to respect my decision to beveganandstopchallengingmeldquoforargumentrsquossakerdquo)ItrsquostakenmeyearstogetmymindtoquietitselfenoughsoIcanhearwhatmybodywassayingDoesmybodywantthatentirebowlofriceatarestaurantoramIeatingbecauseIdonrsquotwanttowastefoodDoesmybodywantanotherpieceofcakeatadinnerpartyor does my mind want it because itrsquos there and tasty do I really need theldquonutrientsrdquo ithas toofferTakeabreathandmakeyourdecisionswitha levelhead
ETHICALMEAT-EATINGIdotakeafirmstandonthequalityofanimalproductspeopleconsumeSomefolksmaycravemeatbutIdonrsquotthinkanyonersquosbodyevertellsthemtogooutand eat a chicken thatrsquos been de-beaked or a pig thatrsquos been pumped withantibiotics because therersquos over-crowding at the factory farm While Irsquom notoverlymilitantaboutitIdofeelverystronglythatifyoursquoregoingtoeatanimalbodiesorproducts thatcome fromanimals (iedairyeggs)youshouldmaketheefforttogetthemfrommoreethicalsourcesLookforproductsfromorganicbiodynamiclocalandorsmallorfamily-runfarmsndashandresistbeingusheredonto the conveyor belt of convenience putting your hard-earned cash towardunethicalfactory-farmedproducts
WhewnowthatIrsquovehadmysayletrsquostalkaboutwhatyourdietshouldentail
THERIPEREVOLUTIONFOODGUIDEIrsquomnotahugefanoftheCanadaFoodGuide(thegovernment-supportedguidefor nutritional health forCanadians)While itwas recently updated to includemorefoodslikequinoaflatbreadandtofuitjustdoesnrsquotsayenoughaboutthequalityofthefoodsconsumedCannedvegetablesandfruitspaleincomparisonto fresh produce hands downWhen it comes to grains there is not enoughemphasis in the guide on whole grains and non-glutinous grains and therecommendeddaily intake ismore thanmostpeopleneedAnddonrsquotevengetmestartedonthefactthatdairyproductsgetacategoryalltothemselvesWhataboutthoseofuswhodonrsquoteatdairyndashoranacknowledgmentthatmanyofusarelactoseintolerantAlsopeopleoftenassumethatbecauseeggsandmeatandnutsare listedas
proteinsourcesintheguidethosearetheonlysourcesofproteinAllfoodsarecomplicatedcombinationsofnutrientsbothmacroandmicroandithelpsifwehavemoreofanunderstandingofwhatthismeansforourbodiesLegumesforexamplearegenerally9proteinand64water23carbohydrates3fiberandgt1fatornutswhichareabout20proteinand50fat18carbs11fiber and 1waterMost people think of eggs as a good protein source butherersquos how eggs break down 13 protein and 75water 11 fat and 1carbsEggshaveanequalamountoffatandproteinNutshavea125ratioofproteintofatLegumeshavean181ratioofproteintofatbuttheyalsohavea251ratioofcarbohydratestoproteinItmay seemcomplicatedbutmaking the right foodchoices is simpler than
youmightthink
Lookforadietthatcreatesawholesomenutrient-packedpictureRefertothefoodguidebelowandtrytoincludesomethingfromeachareainyourdieteachdayVarietyisthekeyManyofusarecreaturesofhabitbuttrynottoeatthesamethingsallthetimeVarythecolorsvaryyourchoicesandhavefunwithyourfood(This information that follows comes from my training as a holistic
nutritionistIwanttoespeciallythankmyteacherandfriendCarolineDupontforherwisetakeonhealthandnutrition)
VegetablesampfruitsbullVegetablesandfruitshouldmakeupatleast50ofyourdailyconsumptionifnotcloser to75ndashwhenyousitdown toameal at leasthalfof the foodonyourplateshouldbevegetablesbullFruitsandvegetablessupplysomanyimportantmicronutrientsTheyarealsogoodsourcesofcarbohydratesbullToensureyouconsumeadequatedigestiveenzymeseatfreshrawvegetablesand fruit every day and Irsquom not talking about a token slice of cucumber ortomato Irsquom talkingabout colorful and luscious saladsSee the sectionon rawfoodsandsaladrecipes
bullFruitshouldbefreshandripeharvestedlocallyandorganicallyproducedasmuchaspossibleFruitconsumptionshouldincreaseinthesummerwhenthereis an abundance of fresh and local produce In thewinter eat fruits that storewelllikeapplesbull Include sea vegetables like nori arame or wakame for their impressivemineralcontentbullEatabout3cupsrawand2cupscookedvegetablesand2ndash6piecesoffruitaday
Wholegrainsbull Whole grains provide micronutrients and complex carbohydrates incombinationwithlegumestheycompletetheldquoaminoacidpicturerdquoforbuildingnewproteinsinourbodyTheyaregenerallylowinfatbull Prioritize non-glutinous grains like quinoa millet brown and wild ricesbuckwheatandamaranthbullIncludegrainsotherthanwheatspeltkamutoatsryeandbarleybullThemoreldquowholerdquo(unprocessed)thegrain thebetterndashflourproductsshouldbekepttoaminimumbull If yoursquore on a living food (raw food) diet youmight eat sprouted grains oreliminatethiscategorybullEat1ndash2cupscookedgrainsaday
ProteinbullEatingproteinwillmakeyoufeelgroundedandsatiatedbull Protein builds muscle mass and should be eaten within forty minutes ofexercisingbull Legumes (beans and lentils) should be your major source of protein Theycontainmany essential amino acids that build protein and combinedwith theessentialaminoacidssuppliedbywholegrainsyouwillhavealltheproteinyouneedbullWorkuptoeating1cupcookedlegumesadaybull Sprouts are complete proteins they have impressive ldquolife-forcerdquo energyEatsproutsasoftenasyoucan(onsaladsinsmoothies)aboutfrac12cupadaybull Nuts and seeds have protein But they should not be your main source ofproteinotherwiseyouwillhavetoomuchfatinyourdietConsuming2ndash3tbspnutsandseeds(includingnutseedbutter)adayisfinebullProtein powders are tasty (or tastily disguised) in smoothies and they travelwellProteinpowdersshouldonlybeusedasasupplementalproteinchecklabelforservingsuggestionandensuretheproductisveganndashfeaturinghempriceorsoyndashanddoesnotincludewhey(seebutisveganismhealthy)Fatsbull Along with nuts and seeds olive oil and flax seed oil as well as smallquantitiesofcoconutoilorsunfloweroilshouldbeyourmainsourcesoffatbull Essential FattyAcids (EFAs) are found in high quantities in flax and hempseedoilsHavesomeeveryday(drizzledoversaladsorsteamedvegetablesareidealwaystoconsumethem)makesureyoustoretheminthefridgebullSunfloweroilisidealforbakingalthoughithasmoresaturatedfatthancanola(whichhastheleast)Canolaoilhoweverisoftenover-sprayedwithpesticidesand isaGMO(geneticallymodifiedorganism) ifyoursquoregoing tobuycanolaensureitrsquosorganicbullOrganicnutbutters aregood sourcesof fatTryusing them insteadofoil insaladdressingbullUseorganiccoconutoilsparinglyItisahighlysaturatedfat(seeoils)
SnacksInordertokeepbloodsugarlevelsbalancedthroughoutthedayitrsquosbeneficialtoeatmoresmallermealsratherthantoeatthreebigmealsadayIf yoursquore feeling snacky have healthful options on hand in the kitchen or inyourbagtokeepthejunkfoodatbaySomesnackoptionsinclude
MYDAILYDIETGENERALLYINCLUDESbull2ndash3-Lfilteredwater(includinglemonwater first thingin themorning[GoodMorningElixir]and1ndash4cupsherbal teadependingonthe timeofyear)bull3ndash6piecesfreshfruitbull1freshcolorfulsalad(about3cupsveggies)withdressingthatincludescold-pressedflaxseedoilbull 2 cups cooked vegetables (steamed roasted or in soup) ndash often includingsomething from theBrassica family (eg broccoli Brussels sprouts cabbagecauliflowerkale)bull1cupcookedlegumes(ofteninsaladorsoup)bull1cupwholegrains (steamedor in the formof ricecakes cerealorwhole-graintoast)bull2tbspflaxseedsfreshlyground(infiberdrinkorsprinkledoncerealorricecakewithnutbutter)bulluptofrac14cuprawnutsseedsor2tbsprawnutseedbutter(egalmondbutterortahini)bullhellipandafewnibblesofdarkchocolate(70or85cocoaorganicfairtradeorahandfulofrawcacaonibs)Of course this diet changes depending on the seasonmy schedule how Irsquomfeelingor if Irsquomaway fromhomeAnd Irsquomnot saying that thisdietwouldbeideal for you ndash itrsquos what Irsquove figured out works for me based on years ofeducationaswellalifetimeoftrialanderror
bullFruitbullChoppedveggieswithhummusoranotherdipbullCarrotsandahandfulofrawalmondsbull Fruit smoothie (possibly made with greens powder ground flax seeds or
nondairyproteinpowder)bull Rice cake (or other gluten-free cracker) with hummus or with nut buttermolassesandgroundflaxseedsbullHomemademuffinorgranolabarbullGood-qualitytrailmix(egraworganicnutsseedsanddriedfruitevensomegojiberriesandcacaonibs)bullCerealwithnondairymilkgroundflaxseedsandcinnamon
TreatsItrsquos a funnyhowweldquorewardrdquoourselves ldquoItrsquosgoing tobe ahardday today IneedtostartwithachocolatecroissantrdquoorldquoImanagedtoeatasalad todayndashIrsquoll celebrate with pierdquo Understanding what is a truly rewarding treat issomething I had to learn when I started to pay attention to how food reallyaffected my body and sense of well-being Try substituting chocolate-chipcookieswithfreshlypressedjuicesfromalocaljuicebaramagazineorbookaDVDrentalorevenamassagendashofcoursetreatslikethosecanbeexpensivesobe creative ndash find a special book from the library or take time out of yourscheduletogoforawalkwithafriendThereareadmittedlycertainfoodsthatare best left for special occasions (yoursquoll find many in the sweets chapters[nineteen and twenty]) but itrsquos good to experience all the options that areavailableforpamperingourselves
SERVINGSIZESManyresourceswilltalkaboutldquoservingsrdquondashameasurementthatistypicallyfrac12ndash1cup dependingon the foodndashfrac12 cup is about the size of a deckof cards or ahockey puckOf course the serving size depends on your size (eg if yoursquore5rsquo2rdquo6rsquo4rdquoorgrowingababy)andyouractivitylevel
ENERGETICPROPERTIESOFFOODScientistscontinuetostudytheeffectsoffoodonthebodyandareoftenmakingnew findings about the benefits of eating whole foods all the time AncientEasternhealingpracticesliketraditionalChinesemedicineandAyurveda(fromIndia)observedtheeffectscertainfoodshadonthebodyanddrewconclusionsaboutwhat people should eat Some people feel that you need to choose oneapproachortheother(ieWesternorEasternmedicine)butinmyopinionitrsquosbeneficialtobeawareofallapproaches
FORTHEMOUTHSOFBABESOnedayIwillwriteabookaboutnutritionforkidsbecauseIthinkitissuchafascinatingtopicThewaywersquorefedwhenwersquorechildrenhasalottodowiththefoodhabitsndashgoodandbadndashthatwedevelopasadultsIamaldquobreastisbestrdquoadvocate for infant nutrition There are however organic formula optionsmaking their way into the market which is exciting for those who canrsquotbreastfeed Also young bodies need clean food sources as much as possibleintroducingwheatsugaranddairyshouldbedoneaslateaspossible(ifatall)ndash wait until your child is at least two years of age Children can indeed besuccessfully raised on vegetarian and vegan diets For more information onnutritionIrsquovelistedanumberofgreatholisticallyfocusedbooksintheresourcesection(seeResourceList)
As Annemarie Colbin explains in Food and Healing foods have energeticproperties that arearranged into fourcategories tomakeupwhat shecalls theldquoTable of OppositesrdquoMost healthful diets around the world balance all four(foods related to these properties are listed later in this section) bullWarmingCooling foodrsquos temperature-related energy provided for bodyfunctioningbullExpansiveContractivefoodwhichcreatesaldquohighrdquoorldquolightrdquofeelingorsenseofbeinggroundedbullAcidifyingAlkalinizingfoodrsquoseffectonthebodyrsquospHlevelbullBuildupBreakdownfoodthathelpstobuildmuscleandboneorcleanseanddetoxifyThiswayoflookingatfoodsisbasedontheideathatourbodiesdobestwhen
they are balanced Some situations or things that we do naturally lead toimbalances like strenuous exercise on a hot summer day giving a speech infrontofahugeaudiencegoingonalongroadtriporgettingwastedonaFridaynightIfweunderstandwhatishappeninginourbodyatthesetimeswecanusefoodtohelpreturnustoamorebalancedstateIfyourbodyistoowarmortoocold cooling or warming foods will help (ie eat warming food in wintercoolingfood insummer) Ifyoufeelweakenedbuildingfoodsarerequired Ifyouhaveingestedtoomanytoxinsorwastes(iejunkfood)foodsthatwillhelpbreakthemdownandeliminatethemfromthebodyareneededIfyoufeeltoojitteryorscatteredcontractivefoodscanhelptoosluggishtryexpansivefoodsToomanyacid-formingsweetsconsumedyoucanbalanceyourselfwithfruits
andvegetableswhichmetabolizewithanalkalinizingeffectOurbodiesseemtohaveaninnateknowledgeofhowtobalancethemselves
butmanyofushavelosttouchwithitIhopethissectionwillhelpyougetbackintouchAndwhilesomeofusmightdothisintuitivelyitisaskilltocreateabetterbalanceinourdailydietsWeneedtolearntobuildsatisfyingmealsandunderstandhowtonourishourbodiesappropriatelyforvariousconditionsandinvariousseasonsDiscussions of ldquoenergyrdquo can sound kind of kooky to some The concept of
energeticpropertiescanrsquotalwaysbesubstantiatedinaldquoscientificproofrdquokindofwaybut sometimesyoursquovegot tobewilling to justgowith ituseyour innerwisdom and see if you can draw anyparallels towhat exists in nature I talkmoreaboutldquoeatinglocallyrdquoinchapterfourbutwhenIsayyoushouldldquoeatwiththeseasonsrdquo Irsquomaskingyou to include theproduce inyourdiet thatnaturallygrowsinyourclimateattheparticulartimeofyearstonefruitsandmelonsareamazing in the summer and keep you feeling cool but come fall andwintersquash onions potatoes and sweet potatoes can make you feel warm andgrounded(itrsquosnotsurprisingthatthesefoodscanbestoredbestoverthewintermonthsndashnaturedesignedthemthatway)
Warmingampcooling
Our bodies have an ideal temperature at which they want to operate it is aconstantbalanceofwarmingupandcoolingdownourbodiesaccordingtotheirreaction to food physical and mental activity and the environment AsAnnemarieColbinpointsoutldquolifeneedswarmthtounfoldrdquowhereasinacoldenvironment life slows down ndash think of hibernating animals or how theripeningprocess slowswhen food is stored in the refrigeratorWarming foodsstimulateuselevatingourcoreenergytothesurfaceofourbodiesSomefoodsdo this too quickly ndash like cayenne pepper ndash which creates heat inside usimmediately but then in a flash it quickly disappears and as a result ourbodies become colder Foods like ginger root parsnips and oats providesteadierslow-burningwarmththatbettersustainsusIngeneral
bullPlantsthattakelongertogrow(rootsndashcarrotsparsnipginsengorcabbage)are more warming than those that grow quickly (like lettuce radish summer
squashandcucumber)whicharecoolingbullChemically-fertilized foodswhich are stimulated to grow quickly are oftenmorecoolingThisgoesformostconventionalfruitandvegetables(seechapterfour)bull Any food preparation ndash like grating or cooking (steaming baking roastingfrying)ndashwill ldquowarmuprdquoa foodTherefore raw (living) food ismorecoolingthan cooked food and cooked food eaten cold will reduce its warmingpropertiesbullHot(as in temperatureandspice)foodsprovideadditionalheatandareoftenseen to support metabolic activity even more which is important during thecoolingseasonofwinterbull Food-preparation methods that involve more cooking time sustainedtemperaturesandgreaterpressureanddryness impartmorewarmingqualitiestofoodForinstancefoodsareldquowarmerrdquowhencookedatalowheatforalongtimethanwhentheyarecookedquicklyatahightemperaturebullTheheat source also affects thewarmingqualityof the food I canrsquot say Irsquodevergooutofmywaytocookoverastrawfire(saidtobetheldquowarmestrdquoheatsource)whenitrsquosfortybelowoutsidebutgasstovesdooffermoreldquowarmingrdquoheatthanelectricmicrowavesdonrsquotofferanybenefitstoourfoodatallPaul Pitchford author of Healing with Whole Foods says that microwavesdiminishafoodrsquosqiorvitalenergybullChewingfoodwellalongwithhelpingtoeasedigestioncreateswarmthbullFoodcolorisalsoafactorbluegreenorpurplefoodstendtobemorecoolingthansimilarfoodsthatareredorangeoryellow(soyesagreenappleismorecoolingthanaredapple)
WarmingbullFruitampvegavocadocabbagecherriescoconutgarlicgingerrootpotatoesroot vegetables sweet potatoes tomato saucewinter squash any fruit or vegeaten incooked (ordried) form ismorewarming thaneaten inuncooked rawform(cooling) This section is for informational purposes only If you are concerned aboutchanging your eating habits in relation to balancing your energetic bodyconsultaregisteredtraditionalChinesemedicineorholistichealthpractitionerwhowillproperlyassessyourbodyrsquosindividualneeds
MOREWAYSTOKEEPWARMbullKeepmovingbuildmusclemass(musclekeepsyouwarmerthanfat)bullWarmbathsndashbutfinishoffwithacoolshowertocloseyourporessoyoudonrsquotlosetoomuchheatbullEndshowersoncold(againtocloseupyourpores)bullSkinbrushing(seedryskinbrushing)bullBundleupbullManifestemotionalwarmthndashdonrsquothibernatefromyourfriendsbullSpendmoretimeinyourkitchen
bullGrainsbarleycornmealkasha(toastedbuckwheat)oatsquinoawildricebullLegumeskidneybeanslentilstempehbullNutsampseedsbullFatampoilbull Herbs amp spices basil bay leaf black pepper caraway cinnamon clovescorianderseedcuminoreganothymebull Other chocolate coffee kudzu miso salt (retains heat) vanilla vinegaranimalproducts(ifyoueatrsquoem)
Coolingbull Fruit amp veg alfalfa apple berries bok choy borage broccoli Chinesecabbage cilantro citrus fruit corn (on cob) cucumber dandelion leaves androot eggplant raw fruit kiwi lemon lettuce lychee pineapple plum radishrhubarb sour cherry sprouts summer squash tomato tropical fruit (someexceptions) watermelon seaweed spirulina and other wild blue-green algaeany fruit amp veg eaten in raw form is more cooling than in cooked form(warming)bullGrainsamaranthbulgurmilletbullLegumesmungbeanssoybeanstofubull Others peppermint green tea alcohol is warming in the short term butdepletesyourenergyinthelongrun(cooling)
ExpansiveampcontractiveThis category relates to the orientation of the energy in your bodyExpansivefoodscauseanldquoairyrdquo feeling feet feel lighton theearth asenergy ismovingupwardandoutwardfromtheinnercoreofthebodyEatingexpansivefoodscancause a feeling of high energy and well-being and promote spiritual andintellectualalertnessbutanoverabundancecanleadtoafeelingofldquospacinessrdquoor lack of grounding Contractive foods on the other hand have a groundingeffectasenergyismovinginwardanddownwardmakingyoufeelsolidrootedandconnectedtotheearthVarious factors influencewhether a food is expansive or contractiveFoods
that grow upward (plants) tend to be expansive those that grow downward(roots)contractiveFlavorisanotherdeterminantspicyorsweetfoodstendtobeexpansivebitterorsaltycontractiveSpeedofgrowthisalsoimportantyouguesseditndashfastisexpansiveslowcontractiveIffoodsgrowinahotclimatetheyareexpansivecoldtheyarecontractiveWateryormoistfoodstendtobeexpansivedryanddensefoodcontractiveObviouslyyoucanhaveamixtureof all these elements in a food and how they are mixed with other foodsdetermines theirexpansiveorcontractiveeffectonyourbodyAspicywateryplantthatgrowsquicklyinahotclimatewouldbemostexpansiveandabitterdenserootthatgrowsslowlyinacoldclimatemostcontractiveSoifyouarefeelingspaceyseehowyoufeelafteryoueatsomerootvegetablesifyouneedsomeintellectualenergytrysomespicygreens
Inwinter itrsquos best to avoid iceddrinks ice creammeals only consistingofcoolingfoods
BuildupampbreakdownFoodrsquosabilitytobuildandrepairourbodiesiswellknownWeneedmacroandmicronutrientstobuildourmusclesandbonesandtorepaircellsProteinsfatscarbohydratesandwaterhavegreatldquobuilding-uprdquoelementsFoods that buildupour stores also tend tobewarming contractive and acid-formingEatingonlyldquobuildingrdquofoodscanleadtoanenlargedbodymasssoitisimportant to stay balanced with foods which aid the breakdown (andelimination)processMineralsvitaminsfiberandwaterarefoodelementsthathelp the body break down cleanse detoxify and remove wastes Foods thatprovide these breakdown elements are vegetables (including sea vegetables)
fruit and water which are also detoxifying and tend to be alkalinizing andexpansive
Acid-formingampalkalinizingTheseenergeticpropertiesrefer tofoodrsquoseffectonyourbodyrsquospHlevelaftermetabolismnotwhethertheyareacidicoralkalineinthemselvesThepHofourbloodplasmaneedstoremainbetween735and745forustobehealthyOurbodies automatically adjust our pH levels through a whole variety ofmechanismsWecanhelpthisprocessbyeatinginabalancedwaysothatthosemechanismscandotheirworkSinceamoreacidicenvironmentencouragesthegrowthofdiseaseourdietshouldbeprimarilymadeupofalkalinefoods likevegetablesandfruit(especiallyripeandorganic)ndash ifyoursquore intonumbers itrsquodbesafetosayabout80Acidic foods in awhole foods diet grains (millet is the least acidic) nuts
seeds legumes (exceptwhen sprouted) aswell as animalproducts (if you eatrsquoem)ItrsquoseasiertobecomeoverlyacidicthanoverlyalkalineWhenthisoccursour
bodiesdrawmineralsoutofourcellsSignsofabodythatrsquostooacidicincludefatigue headache inflammation slower thinking and feelings of depressiontheremayalsobeproblemswithweakenednailsandteethWhen you are consuming too many acidic foods you may crave alkaline
foodsthatwillbalanceyououtndashjustpayattentiontoyourbody
BuildingabalancedplateAgenerallistofourfoodsrsquoenergeticcomponentsandbenefits
FruitCooling expansive breakdown alkalinizing encourages or supports self-developmentspiritualitysenseofconnectionandartisticability
VegetablesLeavesampsproutscoolingbreakdownexpansivealkalinizinghelpsusopenupandfeelaliveNightshades(eggplantstomatoespotatoesampbellpeppers)Cooling(mostly)
expansivebreakdown(exceptpotatoes)alkalinizing
THEBESTMEALSAREBALANCEDAswellaseatinganabundanceofvegetableswholegrainsandgoodprotein-sources thebestmealsalsoprovideavarietyofcolors texture (crunchy softchewy) flavor(sweetsourbittersaltyastringent)andorientationofgrowth(sproutsleavesshootsthingsthatgrowalongorclosetothegroundandofcourseroots)IkeptthisinmindwhendesigningthemenusseeAppendix
Roots warming (when cooked) contractive breakdown (moderate)alkalinizinghelpsusfeelgroundedandestablishessenseofidentitySea vegetables cooling contractive both buildup and breakdown
alkalinizing
HerbsampspicesCan be warming or cooling usually expansive and alkalinizing stimulatesmetabolism
GrainsWarmingcontractivebuildupacid-forminghelpsfosteraholisticworldview
Legumes(beansamplentils)Warmingcontractivebuildupacid-formingcreatesgrounded feelingsbringsusdowntoearth
FatsampoilsWarmingexpansivebuildupacid-formingmakesuswarmandfriendly(withtherightamounttoolittlefatoroilmakesusjoylessandcooltoomuchmakesusdull)
GETTINrsquoITRIPEFROMATOZThis book focuses on how to ldquoget it riperdquo having a holistic approach tonourishing your body The focus is on consuming the highest quality foods ndashthose that are plant-based locally-grown organic andwhole (unrefined) Theshorterthetimebetweenwhensomethingisharvestedandwhenitiseatenthemore nutrition it offers ndash a gardener who has enjoyed sun-warmed tomatoesfreshoffthevinefromherownplotofland(orplanteronherbalcony)willtellyouthatTheseessentialnoteswillhelpyoumovetowardahealthierlifestyle
Apples Irsquom sure yoursquove heard that an apple a day keeps the doctor awayFreshfruitisagreatsourceofwaternaturalsugarsvitaminsandfiberEnjoyafewpiecesoffruiteverydayincludinglocally-grownorganicapples
B12 an important vitamin for promoting good energy levels and healthynervous system function Be sure to top-up your B12 regularly by includingsproutstempehnorispirulinaandnutritionalyeastinyourdietIfyouopttotakeasupplementasublingualtablet(placedunderthetongue)isbestCommunity Supported Agriculture Also known as CSA this food box
programsupportsrelationshipsbetweenconsumersandlocalfarmersthatlastanentiregrowingseasonorall-yearroundItrsquosasuperwaytofamiliarizeyourselfwith seasonal and locally-grown foods and to cut out the cost of the grocerystoremiddleperson (Formore info seeCSAs)DetoxregularlyWe live inaworld inwhich sadlywe are exposed to toxic substances on a regular basisToxinsarenotalwayseasilyeliminatedfromthebodysoitrsquoswisetodetoxtostay healthy Detoxing is as simple as drinking lemon water in the morningeatingmore fiber improving the quality of your food (eg buying fresh andorganic) or manifesting more positive thoughts and actions (as negativity istoxictoourhealthtoo)Considerdoingamorethoroughdetoxregimeonceortwiceayearseechaptertwenty-oneformoreinfoEssentialFattyAcidsorEFAsarecrucialanti-inflammatoriesAlsoknown
as omega-3 and omega-6 theyrsquore ldquoessentialrdquo because our bodies canrsquot makethemon their ownGetyourdailydose froma coupleof teaspoonsof flaxorhempseedoildrizzledoverraworcookedveggiesFlax seeds Speaking of EFAs flax seeds are a superfood In fact their
speciesnameLinumusitatissimumactuallymeansldquomostusefulrdquoTheyprovidefiberandarerichintheanti-inflammatoryomega-3fatalphalinolenicacidFlaxseeds alsohave anticarcinogenicproperties that help reduce the riskof certaincancers(likebreastcancer)StoreflaxseedsinthefreezerandgrindrsquoemfreshforeachuseforoptimumnutrientabsorptionAddtosmoothiesorsprinkleon
topofcerealor ricecakeswithnutbutterblendedwithwater flax seedsalsomakeagreategg-replacerinbaking(seeeggreplacers)Glass jars are safer than plastic for storing food because theyrsquore ldquonon-
reactiverdquo(seeyourtools)Youcansalvageandsterilizethewider-mouthedjarsfromyourrecyclingbinbutMasonjarsavailablefromyourlocalhardwareorgrocerystoreslinedupalongyourkitchencounterorinyourpantryareprettyattractivenottomentioninexpensive
HappinessisakeycomponenttogoodhealthScientificstudiestellusthisallthetimebutyoudonrsquotneedascientisttotellyouthatndashitseffectsareallarounduseverydayYoucouldeat themostnutrient-dense foods in theworldbut ifyoursquorewalkingaroundwith adarkcloudoveryourheadyoursquorenot really allthathealthyareyouIron is crucial for good energy levels and a healthy immune systemDried
fruit blackstrap molasses lentils spinach parsley Swiss chard sesame andpumpkinseedskidneybeansandsoybeansareexcellentsourcesJumponatrampolinetogetyourheartandyourlymphaticsystemgoingIrsquom
notkiddingndashIhaveaminitrampoline(andtheyrsquorenottooexpensive)thatIrollout ofmy closet a couple times aweek for a good half-hour bounce If yourceilingsaretooshortensureyougetothercardioexercisendashlikerunningbikingJaneFondarsquosWorkoutChallengehellipsomethingthatreallygetsyousweatingndashatleasttwiceaweekKickyouraddictions to sugar coffee and smokesTheyrsquore stimulants that
send you into ldquofight or flightrdquo mode putting your body under acute stressresponseeverytimeyouingestthemIfyouaresmokingorevenifyoursquoreinahighstateofemotionalormentalstressyourbodyisoxidizing(asifyouwerearustingcar)atafasterrateYoursquollneedtoactivelyfightthosefree-radicalswithgood amounts of antioxidants (eg blueberries pomegranates high-qualitychocolateandvitaminsACandEseeMicronutrienttable)
LoveyourliverSittinghumblyunderyourribcageontherightsideofyourabdomen your liver does about 400 things for you including filtering drugsalcohol excess hormones and bacteria It also produces necessary cholesterolandproteinsIntraditionalChinesemedicineangeristheemotionlinkedtotheliversoifyoufindyourtemperrsquosbubblingupyoumayneedtogivethisorgansomeextraloveMagnesium is just as important as calcium its popular co-factor mineral
(meaning theywork together) Ithelps to relaxsmooth(non-striated)musclesmaking it a useful mineral to treat cramps and headaches and to improvecirculationLeafygreensnavybeansalmondsandsesameseedsareexcellentsources magnesiumrsquos even found in high-quality dark chocolate (fancy thatsomething many women crave during their period contains something theirbodiesactuallyneedtoeasecramps)Nutrient-dense foods have a high ratio of micronutrients (vitamins and
minerals)tocaloriesVegetablesandfruitsarenutrient-denserefinedfoodsandthose with added sugars and saturated fats are considered nutrient-poor orempty-caloriefoodsOrganicfoodsoughttobeapriorityforgreaterhealthndashthatisyourhealth
and that of the environment Eating organic means that you are avoidingsynthetic fertilizer-and pesticide-residues and irradiated genetically modifiedfoods thataregrown incontinuouslydepletedsoilAtaminimumensure thatthemainfoodsthatyoueatareorganic(SeealsotheDirtyDozenandtheCleanThirteen)Potlucksareagreatwaytotradefoodideaswhetheryoursquorenewtoveganismorjustboredwithyourday-to-dayfareQuinoa is the superstar of grainsWithmore protein and calcium than the
samevolumeofcowrsquosmilkweshouldallbeeatingthisgluten-freegrainmoreoften Found in yellow or red varieties enjoy quinoa steamed with veggiessproutedinsoupsasabreakfastcerealorinmuffinsRawor living foods offer us enzymes that die offwhen cookedTry to eat
something raw at every meal to help ease digestion Some health advocates
recommendanaverageof50ofyourdailydietberawEvenifwedonrsquotwanttoimmerseourselvescompletelyinarawfoodsdietlivingfoodsresourceshavealot toofferanyoneinterestedinwholefoodsSeerawrawsis-boom-bahformoreinfoSlowdownatmealtimeLetyourbrainandyourbodyunwindyourmealwill
bemoreenjoyableandeasiertodigestTell the Food Police tomind their own business Sticking to a health or
foodplanthatfeelsbestforyouishardenoughasitisyoucertainlydonrsquotneedanyone else looking over your shoulder and telling you what yoursquore doingwrong If Ihadanickel for every timeanon-vegan toldmeat a restaurantorparty what I can and canrsquot eat (and another nickel for every time they werewrong)hellipVeganscanalsobeguiltyofpolicingothervegansUn-learnwhatever yoursquove heard about animal products being essential for
adequatesourcesofproteincalciumandironDeficienciescanexistinanydietthatrsquosnotvariedenoughAwhole-foodplant-baseddietcangiveyerbodwhatitneedsVegetablesndashofcourseBesuretheymakeupatleast50ofyourdailydiet
GetrsquoemfreshlocalandorganicasoftenasyoucanEnjoyinallsortsofwaysrawsteamedroastedorstewedWaterislifeYouneedthestuffforyourbodytofunctionproperlyAimfor
2ndash3 liters each day Try and find a cleaner source than straight-up tapwaterIdeally acquire de-chlorinating shower and tub filters tooOh and youmightwatchhowmuchwateryouusendashrsquocauseyoudonrsquotwanttowastethestuffSeewaterformoreinfoXXXYouknowitrsquostruendashgoodhealthissexyWhole-food-eatingvegansdo
tastebetterYoga and other restorative exercise (like TaiChiQigong and Pilates) can
haveanimpressiveimpactonthequalityofyourlifeItcanimprovedigestionandcirculationandpromoteamoreZenstateofmind
ZzzzzzGetadecentnightrsquossleepTrytogettobedbeforemidnight(asthebodybestproducesmelatoninbetween1and3amandyouneed tobesoundasleepforthat)Italsohelpstosleepinadarkroom
NowyouhavetheessentialtoolsforanourishingdietandlifestyleIfthisseemslikealotofworkthinkaboutitthiswaythefirstthingyouneedtodoistobegentlewithyourselfmakechangeasslowlyasyouwantandlistentoyourbodyas you go Pick the easiest changes tomake first After awhile yoursquoll knowwhentoaddmoreEvenifyoustartwithjusteatingmorefruitsandvegetablesyouwill have taken a big step to better health If you add different fruits andvegetableseachweekyouwillbegintogiveyourbodyaccess toall thesuperthingsnatureprovidestokeepushealthyAsyoustarttonoticehowmuchbetteryou feel you may just be motivated to learn more and make even biggerchangesYourbodywillthankyouforit
FRUITampVEGETABLECHECKLISTAsmentionedthroughoutthisbookfruitandvegetablesareanexcellentsourceof water fiber energy-rich carbohydrates and many vitamins and mineralsTheyhaveanalkalinizingeffectonyourbodywhichprotectsyourbodyfromcelldamageBelow note the fruits and vegetables you likeHowmany of them do you
actuallyeatBringthislisttothegrocerystoreandpickupsomethingnew
FantasticfruitAppleApricotAsianpearAvocadoBananaBlackberriesBlueberriesCantaloupe
Keep in mind that heating and even cutting fruit with a knife destroys bothvitaminCandliveenzymesthatsupportahealthyimmunesystem
CherriesCurrantsFigsGrapefruitGrapesGuavaHoneydewKiwifruitLemonLimeLycheeMangoNectarineOrangePapayaPeachPearPersimmonPineapplePlumPomegranatePomelo
RaspberriesRhubarbStarfruitStrawberriesTangerineWatermelon
ValuablevegetablesArtichokeArugula(rocket)AsiangreensAsparagusBeans(greenyellow)BeetsBeetgreensBokchoyBroccoliBrusselssproutsCabbageCarrotsCauliflowerCeleryCeleryrootCollardgreensCornCucumberDandeliongreensEggplantEndiveFennelbulb(anise)GarlicHerbsfresh(parsleycilantrobasildillweedhellip)Jerusalem
artichoke(sunchoke)KaleLeeksLettuce(Romaine
mixedgreens)MushroomsMustardgreensOkraOnionsParsnipPeasPeppersbellPeppershotPotatoRadishesRapiniSnowpeasSpinachSproutsSquashSweetpotato(yellowamporange-fleshed)SwisschardTomatoTurnip(rutabaga)TurnipgreensZucchini
LikefruitrawvegetablesprovidevitaminsandliveenzymesCookedvegetablesmaintain some vitamins as well as minerals many are excellent sources ofcalcium magnesium and iron Enjoy your veggies raw steamed bakedroastedgrilledorinsoup
CHAPTER3
BREAKITDOWNTheInsampOutsofDigestion
ItamazesmehowmanyyearsofmylifeIwaseatingwithoutanyunderstandingofwhathappenedtomyfoodafterIswalloweditTurnsout40ofourbodyrsquosenergyisdirectedtowarddigestionYupitrsquosthatmuchndashsoitmakessensethatweshouldtrytounderstandaprocessthatrequiressomuchenergyLetrsquostakeacloselookatthisprocessthatoccursinourbodieseverydayTo
makeiteasiertounderstandwersquollfollowthepathofagoodhealthysnacksaya carrot stick dipped in hummus (If yoursquod like to have a more interactiveexperiencegrabacarrotfromthefridgewhipupahummusrecipefromchapterfourteenandchewalongasyouread)Firstletrsquosconsiderthenutrientsthatthissnack supplies Nutrients are any substances in food that the body uses tomaintainandrepairitselfandpromotenormalgrowthTherearethreetypesofmajornutrientscalledmacronutrientswhichcanbethoughtofasthebuildingblocksthatthedigestivesystemworkswithcarbohydratesfats(orlipids)andproteins Then there are micronutrients vitamins minerals and accessorynutrients(othersubstanceslikeomega-3sthataregoodforus)Andofcoursetherersquoswaterwhichmakesup60of thevolumeof foodweeat and is alsoconsideredanimportantnutrientInourbodieswaterrsquosmajorjobistoactasasolventAllthechemicalreactionsinourbodiesneedwaterWhenyoueatacarrotstickandhummusyoureceiveanassortmentofthese
majorandminornutrientsInthechartbelowldquoyesrdquoindicatesthatasignificantamountofthatnutrientiscontainedinthefoodEvenbeforeyouputfoodinyourmouththeprocessofdigestionhasstarted
Assoonasyouseesmelloreventhinkaboutfoodyourmouthstartstowateror more accurately a greater amount of saliva is produced and the digestivejuices are activated in your stomach pancreas liver gallbladder and smallintestinetoprepareyourentiredigestivesystemforwhatrsquostocome
CARROTampHUMMUSNUTRIENTCONTENT
FROMMOUTHTOSTOMACHWhenyoutakeabiteofthathummus-coatedcarrotandstarttochewthefoodisbrokenintosmallerparticlesandmixedwithsalivaThe more you chew (breaking the food down mechanically) the easier thedigestion process is on the rest of your system and more nutrients can beextracted from your food later on Saliva contains amylase an enzyme thatbeginstobreakdownthecarbohydratesinthefoodyouarechewingWhenyouswallowthecarrot-hummusmixtureispropelleddownyouresophagusandintoyourstomach
THESTOMACHYour stomachrsquosmain job is to turn the carrot into softmush that is ready foryour small intestinewhere it continues to break down (The hummus doesnrsquotrequire as much work as it is already the consistency needed for your smallintestine toworkwith)Yourstomachhas three layersofmuscles tochurn thefood and mix it with its acid and digestive enzymes It is here that proteindigestion begins Eventually the protein in the hummus is broken down intoamino acids that can be absorbed andusedby the body to build newproteinsdepending on your bodyrsquos needs Over the course of the next several hourssmallquantitiesofcarrotandhummusnowacreamymush(ewwsorryndashletrsquoscallitbyitstechnicalnameldquochymerdquo)ispushedintoyoursmallintestinewherethegreatestamountofnutrientabsorptionoccurs
Anormalmeal(aslongasitrsquosnottoohighinfat)spendsabout4hoursinthestomach The same meal will spend 3ndash6 hours in the small intestine wherenutrientsareextractedandupto12hoursinthelargeintestinewherewaterisremovedandyourstoolisformed
CHEWINGGUMNOTSUCHAGREATIDEAWhenyouchewgumyouactivateyourdigestive juices thoughtherersquosnofoodcomingThiscancauseyoutofeelhungryandcandepletetheconcentrationofdigestivejuicesthatyourbodyneedswhenfoodislateringested
ANTACIDSWHYTHEYrsquoREAPROBLEMSometimes stomach acid travels up into the esophagus which lacking theprotective mucus coating of the stomach lining can cause heartburn orindigestionManypeople takeantacids for this problembut thatrsquos not suchagreat idea Antacids decrease the amount of acid in your stomach and itrsquoscrucial to have enough acid to break down your food efficiently The
uncomfortablefeelinginthebellyaftereatingcanactuallybefromfoodsittingtheretoolongduetolowstomachacidRatherthantakeanantacid(notethatsome brands contain aluminum) itrsquos best to support the digestive system bypreventingheartburnandindigestion(seeConsideryourenzymeintake)Protectthe healthy mucus layer in your stomach from bacteria by eating foods withcholinewhich is foundincauliflowerandlettuceaswellas lecithin foundinsoybeans(andeggsifyoueatrsquoem)Greenteacinnamonthecarotenoidsfoundin vegetables and vitamin C can protect the stomach from the particularbacteriawhichdestroysthemucusliningAndforgetabouttakingantacidsasacalciumsupplementndashyoursquorebetteroffeatingmorewhitebeansandgreens
SIGNSOFLESS-THAN-WONDERFULDIGESTIONbullExcessivegasburpingorbelchingbullPainfulbloatingbullHeartburnacid-refluxbullNauseabullHeavy-feelingsleepyaftereatingbullBadbreathbullFoodallergiesorintolerancesbullExcessweightbullUndigestedfoodinstool
THESMALLINTESTINEWhenfoodreachesyoursmallintestineitisfloodedwithdigestivejuicesfromyour pancreas liver and the small intestine itself These secretions containenzymes that finish theprocessofdigesting theproteinsbreakdowncomplexsugarsintosimplesugarsanddigestthefatsBilefromyourliverbreakslargefat molecules into smaller ones that can be absorbed As the chyme travelsthrough an impressive 23 ft (7 m) of small intestine it is completely brokendownintonutrientsthatareabsorbedintothebloodtobeusedforenergyandtorepairthebodyTheseproductsofdigestiontravelthroughtinybloodvesselsinyour intestinal ldquovillirdquo (little finger-like projections) and then through a vein totheliverYourliverfiltersalltheblooddrainingthedigestivetrackAsmolecules formerly known as carrot and hummus reach the end of their
journey throughyour small intestine thewater andcertain fibers that canrsquotbedigestedpassintoyourlargeintestine
THELARGEINTESTINETherearenodigestiveenzymesinyourlargeintestinebutthebacteriathatlivetheremetabolize some of the few remaining nutrients in the chyme (Gas is abyproduct of this phenomenon unfortunately)Bacteria in your large intestinealsomakevitaminKandsomeBvitaminsThejobofyourlargeintestineistoabsorbthesevitaminssomeionsandany
remaining excess water Your large intestine or colon will experience slow-movingwaves of contractions 3ndash4 times a dayThese contractions force fecalmatter toward your rectum Fiber in your diet increases the strength of thecontractionsandsoftens thestoolsAhealthydigestive tract shouldproduceatleast one if not 2 or 3 relatively soft stools a day When these involuntarycontractionsofthecolonoccuramessageissenttoyourbrainYourbrainthensendsamessagetoyourexternalvoluntarysphinctertellingitwhetherornotitisappropriatetoreleaseitself
So thatrsquoswhathappens to that tastycarrotandhummusonce theyrsquore insideofyouprovidingallsortsofnutrientstogiveyouenergyandhelpyourebuildyourbodycellsWhatfollowsisacloserlookatthosemacro-andmicronutrientsthatwillhelpyouunderstandwhyyoushouldeatcertainfoodsandavoidothers
MACRONUTRIENTSAgain the three categories ofmacronutrients are carbohydrates proteins andfats
CarbohydratesThere are three types of carbs monosaccharides disaccharides andpolysaccharides The digestive process breaks down all carbohydrates intosimplesugars(monosaccharides)There are many important monosaccharides in the body but the most
important one is glucose which is also known as blood sugar and is theuniversal food for your cells Other simple sugars include fructose (found infruit)andgalactose(foundinsugarbeetsanddairy)bothofwhichareconvertedtoglucosetobeusedasenergyThe next group of carbohydrates is the double sugars or disaccharides
composed of two sugars that have bonded together Sucrose which is canesugarandlactosefoundinmilkaredisaccharidesDisaccharidesalsohavetobebrokendownintosimplesugarstobedigestedandabsorbedbythebloodThelastgroupofcarbohydratesispolysaccharidesldquomanysugarsrdquowhichisa
molecule made of many linked simple sugars Starch and glycogen arepolysaccharidesndashstarchisthestoragepolysaccharideformedbyplants(mainlyfoundingrainproductsandrootvegetables)Takethatcarrotitscarbohydratesaremade up of starch polysaccharides In the digestion process all the linkedsugars in thecarrotarebrokendownintosimplesugars inorder tobeusedbythebodyThisprocessiscompletedinthesmallintestine
PROBIOTICSThesadfact ismanyofuswalkaroundwithanexcessofldquobadrdquobacteriaandnotenoughgoodbacteriainourintestinesndashwecallthisldquodysbiosisrdquoIfyouareprone to yeast or fungal infections you might consider taking a probioticsupplementtoincreasegoodbacteriainyourbodyHerersquoshowthisworkssayyouhavebeeneatingalotofsugararetakingantibioticsunderstressorjustnottreatingyourbodywellThemicro-florainyourdigestivetractarethereforeprobablyunbalancedInordertoreturnthegoodbacteriaintoyoursystemyoumight take a probiotic supplement with Lactobacilli acidophilus andBifidobacterium longumThereare someprobioticspresent in raw foodsandparticularlyinfoodslikeyogurt(dairyandnondairyvarieties)andunpasturizedsauerkrautbutitrsquoslikelyyourbestbetistosupplementforatleast1ndash2weeksThemosteffectivesupplementswillhaveatleast1billionorganismspercapsule(lookforadairy-freeformulainveggiecaps)andbestoredintherefrigeratedsectionofyourhealthfoodstoreTheycomeincapsuleliquidpowderortabletformandyoushouldtakethemshortlyafterameal(Atthistimethealkalinityofthefoodbufferstheacidityofthestomachsothatfewerofthegoodbacteriaaredestroyed)Claims forprobiotics include improvingyourdigestion killingoffharmfulbacteriaandyeastandproducingBvitaminsandvitaminKAlongwith supporting healthy digestive functioning probiotics are said to promoteimmunesystemfunctioningandlowercholesterol
WhatthebodydoeswhenweeatcarbsWhen sugar is absorbed into the blood the pancreas secretes insulin whichallows the transport of glucose from blood into cells It can then be usedimmediately for energy or stored for later useWhen all the glucose has beentakenoutofthebloodthepancreasstopsproducinginsulin
TAKECAREOFYOURPANCREASStaying healthy is important to treat your pancreas well Donrsquot put hugeamounts of simple sugars into your system This doesnrsquotmean you can neverenjoyanythingsweetjustbemoderateinyourconsumptionIfeatingchocolatehavealittlebitatatimeOntheotherhandasnackofcarrotandhummusisvery gentle on the pancreas (Complex carbohydrates take longer to digest soglucose enters the blood stream more slowly) The starch in the carrot is acomplexsugarandwillthereforeslowlybreakdownintosimplesugarsandtheproteinsandfatsinthehummusslowdowntherateatwhichthesesimplesugarsare digested as well As a result your blood sugar levels will remain fairlystableExcessiveconsumptionof simple sugars causes stress for thepancreas It is
believedthatdietsveryhighinsimplesugarscanleadtotype-2diabeteswhichis becoming epidemic in North America This disease is caused when thepancreascannotproduceenough insulin todealwith theglucose thathasbeenabsorbedbytheblood
ProteinsForvegetariansandvegansitisespeciallyimportanttoknowsomethingaboutproteinswhichmakeupover50of theorganicmatter inourbodiesandarethe nutrients with the most diverse functions Amino acids are the buildingblocksofproteinsAsanadulthumanyourbodycanproduceallbutnineofthetwenty-twoaminoacids itneeds tobuildnewproteinsThereforeyouhave toeatfoodswiththosemissingaminoacidscalledldquoessentialaminoacidsrdquoSomefoods that are not available to vegans (like eggs and chicken) contain allessentialaminoacidsMostvegetablesdonotcontainallnineSo togetallaminoacidsneededtobuildnewproteinsweneedtocombine
sourcesthathavedifferentessentialaminoacidsBothriceandlegumes(lentilsandbeans) are limited in their aminoacid contentFor example ricedoesnothavetheaminoacidldquolysinerdquoandlegumesaremissingldquomethioninerdquoIfriceandlegumesareeatentogetherhoweveryourbodyhasaccesstoalltheaminoacidsitneedstobuildanynewproteinrequiredIfyouareconsumingavariedplant-based diet that has a healthy number of calories you aremost likelymeetingyourproteinneedsbut it isgood to includesomegrainand legumes (or freshsprouts or greens) on a daily basis Also chickpeas (garbanzo beans) are acompleteproteinSproutedgrainsareanotheroptionbecausetheycontainsomelysine(Forsproutingdirectionsseesprouting)FatsAhealthyamountoffatinourbodiesgivesusattractivecurvesbutonamorefunctional level fats provide cushioning for our organs Along with otherfunctions fatscanbeburned toprovideenergyFatty tissuehelpsregulateourbodytemperature
SaturatedorunsaturatedfatItrsquos important tohave abalanceofunsaturated and saturated fats inourbodyWith unsaturated fats it is also important to eat a healthy balance ofmonounsaturated and polyunsaturated (like omega-6 and omega-3 which wecall ldquoessential fatty acidsrdquo) The chemistry of all this is complicated so I amsimplifyingitsoyoucanmakegoodchoiceswithoutyourbrainstartingtohurtItallhastodowithhydrogenatomsSaturatedfatsareldquostablerdquointhatthey
aremade up ofmolecules that hold all the hydrogen that they are capable ofholdingHydrogenatomstendtobeinertdonotinteractwithothermoleculesinthebody stabilize cellmembranes andarenot easilydamagedSaturated fatsaresolidatroomtemperatureUnsaturated fats have missing hydrogen atoms on their molecular chains
TheyarelessstableandmoreeasilydamagedbylightorheatSincethesefatsarefragilesomeneedtobestoredindarkbottlesorinthefridgeandsomelikeflaxandhempseedoil shouldnotbeheatedTheyareessential forprovidingflexibilityinthecellmembranesandprovideotheressentialbodilyservicesThetypeoffatweeatdeterminesthetypeoffatwestoreTheaverageNorth
AmericandietistoohighinsaturatedfatsAsmostoftheseareanimalfatsthisisnottoomuchofaproblemforveganstoavoidHowevercoconutoilisover85saturatedfatandshouldnotbeusedinexcessItisalsorecommendedthatour consumption of omega-3 to omega-6 polyunsaturated fats be about 12 or14 rather than theusualproportionof110or120 thatmostpeopleeatThechart shows omega-3s appear at a much lower percentage than omega-6s inalmosteveryoilbutflaxseedThatrsquoswhyusingflaxseedoilinsaladdressings(oranywhereelseyoursquodpouritlikeonpopcornwithnutritionalyeast)issuchagoodidea
TYPESOFFATINFOODS
SourceStayingHealthywithNutritionbyElsonHaas
MICRONUTRIENTSThere aremyriadmicronutrients and as you can imagine theydomanygreatthingsforourbodiesItseemsthateverydaywereadaboutsomenewscientificfindingthatrevealshowthemicronutrientsinaparticularfoodprotectusfromcancerorpromotementalhealthItmakessensethatthefoodsweeatshouldbegoodforusbecauseweandourplantfoodshaveevolvedtogetherformillionsofyearsAvarieddietofwholefoods is thebestway toconsumethesenutrientsbecausethatrsquosthewaythatnatureprovidedthemforus
TRANSFATSndashTHEREALLYBADGUYSBecauseunsaturatedfatsaresodelicatetheydonothavealongshelflifewhenusedinprocessedfoodTomakethemmorestablealdquohydrogenationrdquoprocessis sometimes used to supply them with missing hydrogen atoms This processremovessomeofthedelicateunsaturatedfattyacidsandconvertsotherstotransfatswhichhavebeenshowntoincreasebloodcholesterolandLDLcholesterol(ldquobad cholesterolrdquo) leading to hardening of the arteries and other problemsTransfatshavebeenidentifiedasamajorcontributortocoronaryheartdiseasenot only do they increase levels of LDL but they also lower levels of HDL(ldquogoodcholesterolrdquo)AvoidthosetransfatsRecentlyat therecommendationof theNationalAcademyofSciencesboththeUS and Canadian governments have been introducing laws that regulate theamountoftransfatspermittedinproductsmeantforhumanconsumptionAsaresultcompanieslikeCriscowhoseproductswereabouttobebannedstartedworking hard to remove the trans fats Crisco now claims its shortening isessentiallytrans-fatfreeandmanyofthebigrestaurantchainsnowsaytheyarenotusingtransfatsforcooking
MICRONUTRIENTTABLE
TIPSFORGOODDIGESTIONDevelopasenseforwhenyoushouldeatThisisachallengingskilltolearnndashlistening to your body If yoursquore feeling out of sorts itrsquos worth consideringwhetheryoushouldeatornotIfyoufeeltenseyourbodymaynotbeopentodigestingfoodIfyoufeeljitteryandunstablesomewholefoodsmaybeneededto help ground you And if yoursquore not surewhat your body is saying take abreath consult yourwisemind and ask yourself ldquoWhatrsquos best forme in thismomentrdquoTakeyourtimewheneatingSlowdownenjoyitChewreallywellDonrsquot
prepare the next bite on your fork until yoursquove thoroughly chewed andswallowedtheoneyoursquovegotinyourmouthAvoideatingontherunorwhenyoursquorestressedDoyourbesttoeatinaquietatmosphereoratleasttrytoquietyourmindnomatterwhereyouareEatsimplyItrsquoslesscomplicatedforthedigestivesystemtodealwithonlya
fewtypesoffoodsatonceTherersquosnoneedtoeateverykindoffoodateverymealIfyoueatabalanceddietoverthewholedayorevenoverafewdaysyoushouldbefineTryitandseeAvoid drinking liquids with meals especially anything cold Digestion
worksbestinawarmenvironmentifyoudrinksomethingcold(likeicewater)thedigestivesystemhastowarmupagainandthisslowstheprocessAbouthalfacupof liquid(likewarmwaterorherb tea)withyourmeal is finebutdonrsquotdilute your stomach juiceswithmore than that ndash instead drink a big glass offilteredwateratleastanhourbeforeorafteryourmealPractice food combining Iwas first introduced to food combining in high
schoolwhen I turned to a Suzanne Somers diet book to fit into a dress for afriendrsquospromThedietpromised that if Ididnrsquotputcheeseonmyspaghetti IcouldeatasmuchasIwantedandstillloseweight(IntheendIgaveupbeforemyweight changedbut thatrsquosbeside thepoint)Foodcombininggets a lotofattentionintheworldofholistichealthbutthejuryisoutonthisoneThereisanongoingcontroversybetween theconventional scientific communitywhichsays that nothing has been scientifically proven and the holistic healthcommunitywhichclaimsthat itmakessenseandworksSomefolksswearbyfood combining forweight loss ease of digestion detoxification and dealingwith dysbiosis The basic theory of food combining is that only certain foodsshouldbeeaten togetherbecause they requiredifferentenzymes todigest andsomefoods(likefruit)shouldalwaysbeeatenontheirownasfoodsthatdigestquicklyshouldnotbeeatenafterfoodsthatdigestslowlybecausethiscanlead
tofermentationofthefoodwhileitsitsinyourstomachFermentationleadstoacidityinyourbodyandpreventsdetoxificationonacellularlevelThis said most vegetarian foods are actually a combination of proteins
carbohydratesandfatswhichourbodiescandigestThebestthingtodoislistentoyourownbodyndashIknowIfeelbestwhenIeatfruitfirstthinginthemorningthenwaitabitbeforeeatingothergrainscarbsproteinsandfatsIfIeatfreshfruits with other foods I get bloated ndash thatrsquos just me Therersquos no definitiveanswerthoughsojustpayattentiontohowyourfoodaffectsyouConsideryourenzymeintakeEnzymescausethechemicalreactionsinthe
bodyThepancreassecretesdigestiveenzymesduringdigestionFoodenzymesarepresent in rawfoodandareoftendestroyedduringcookingWhenyoueatcooked foodyourbodyhas toworkharder toproduce theenzymesnecessaryfordigestionWhetheryoursquorearawfoodistornotitrsquosbeneficialtoeatsomerawfoods at everymeal to access their enzymes In some cases youmay not beproducingallthedigestiveenzymesneededtofullydigestyourfoodndashtherearedigestive enzyme supplements that may help If you think you may need asupplementconsultahealthpractitionerandbesuretouseasupplementfromanon-animalsource(assomecomefromanimalpancreas)DonrsquotstuffyourselfEating fouror fivesmallermeals inaday isprobably
better than two or three large ones ndash stuffing yourselfwith an oversizedmealmeans your digestive system has to do lots of work all at once and youwilllikely feel bloated and tired as your bodydirects energy to processing all thatfoodAimtofinishyourmealwhenyoufeel80fullKeepadietdiary Itrsquosnotalwayseasy topindownwhich foodswemight
haveanintolerancetoButbykeepingarecordofwhatyouatewhenyouateitandhowyoufeel(physicallyandemotionally)ndashevenjustforfourorfivedaysndashyoumaygetabettersenseofwhatrsquosgoingonandwhatfoodsyoumighttrytoavoid
KEEPITMOVINGItrsquosimportanttohaveonetothreebowelmovementsadayYourlargeintestineneeds to eliminate whatrsquos moved through your body so that toxins are notreabsorbed There are many ways to help keep yourself regular but ifconstipation isachronicproblemforyouconsiderconsultingaholistichealthpractitionerbullEatahigh-fiberlow-fatdietincludinglotsofvegetablesandsomeseeds(likefreshly-groundflaxandunhulledsesame)bull Eat fewer refined carbohydrates (white flour and sugar products) caffeinepotatoes and animal products ndash they contribute to constipationGo forwholefoodsbullAvoidovereatingndashthiswillburdenyoursystemandmakeitsluggishbullDrinkaglassofwarmfilteredwaterwiththejuiceoffrac14ndashfrac12alemonfirstthingeachmorning(seeGoodMorningElixir)bullKeepwellhydratedbydrinkingampleamountsofcleanwaterbetweenmealsndashaimforoneglassperhourbullExercisedailyevenifitrsquosjusttwo15-minutebriskwalksndashitrsquosagreatwaytostimulateyourbowelsandgetthingsmovingbullWearlooseclothesaroundyourwaisttoallowyourdigestivesystemtheroomitneedstodoitsworkbullMassageyourabdomenstartatthelowerrightsideofyourbellymassageupto thebottomofyour ribcage thenacrossyourupperabdomenanddown theleftsidemassaginginaclockwisecirclearoundyournavelbull Eat whole foods that are naturally laxative like prunes (reconstituted ifpossible)applesfigspearsgrapescherriesmelonandspinachbullPlacehotapplications(likeahotwaterbottle)onyourabdomenbullTrain your bowels try tomove themat the same time eachmorning after amealorafterdrinkingwarmwaterRelaxandwaitPayattentiontoyourbodyndashresist theurgetoreadItmaybeeasier togoifyouareinmoreofasquattingpositionndashtryputtingyourfeetuponafootstoolorwhileonthetoiletslowlytwistyourbodytoonesideandholdforafewcountsandthentotheotherside(andhold)togiveyourascendinganddescendingcolonagentlesqueezebullPracticedeepbreathingLeteverydayactivities likeflickinga lightswitchor
stoppingataredlightbecuestotakeafullinhalationandexhalation
IFYOUrsquoREUNWELLIf you have an illness ndash whether itrsquos a 24-hour bug or chronic migrainesdiabetesorevencancerndashyourdietshouldbethefirstplacetolooktostartyouon your road to wellness Along with this guide it is important to consult aholistichealthpractitionerwhomaybeabletohelpyoustartahealingregime
CHAPTER4
WHENAPEACHAINrsquoTJUSTAPEACHOrganicLocalampOther
FoodQualityConsiderations
ThewayweseeiteatingvegetablesisgoodEatingorganicvegetablesndashbetterEating organic family-farmed vegetables from someone you knoworsomeoneyoufeelconnectedwithndashbest
mdashJonathanSteinbergorganicfarmerRoute1FarmsCalifornia
Bynow Irsquomsureyoursquovenoticed that Irsquomencouragingyou toeatorganicandlocally-grown food whenever possible Buying things with the QAI (QualityAssurance International) seal or a label stating the food is from Quebec (theprovincewhereIlive)issecondnaturetomenowItrsquosnotalwayswhatIendupbuyingbutitrsquosalwaysmyfirstchoiceI remember the first time I knowingly ate something that was certified
organic It was in the early 90s and my mum served steamed broccoli oneevening cheerfully exclaiming ldquoI got this from the health food store ItrsquosorganicrdquoIwillinglyduginbutafewmouthfulslaterIrealizedthatmanyofthefloretswerepopulatedbysmallroundgreybugsHorrifiedIpushedtheplateaway and for a couple of years all I thought ofwas bugswhen I thought oforganicfoodWhenIreflectonitnowIcanseejusthowlittleIconsideredwheremyfood
camefromIknewwhereweboughtitndashIlikedshoppingtripsofanykindeventotheldquobigboxrdquosupermarketsButIdidnrsquottrulythinkaboutthefieldwherethebroccoli and bugs were a natural part of the food system or consider thatsynthetic chemical insecticides were probably on my conventionally-grownbroccolianyothernightoftheweek(AndIalsodidnrsquotknowaboutthetrickofsoakingproduceincoldsaltedwatertogetthebugsoff)THEBIGOWHATMAKESAFOODORGANICIfIrsquomadvocatingthatyoueatorganically-grownfoodsasoftenaspossibleitrsquosimportanttoknowwhatmakesthemdifferentfromconventionally-grownfoodsandwhytheyareabetterchoiceAlthoughthereareslightlydifferentdefinitionsofldquoorganicrdquoin thecountries
that have certification processes for farmers who want to produce ldquoorganicrdquofoodstheyallmeanbasicallythesamethingOrganicagriculturepromotesthehealth of the soil plants animals and peoplewho consume them by naturalsustainableandenvironmentallyfriendlymeansIn Canada each province has several agencies that develop standards and
certify farms In 1999 the federal government created a national standard for
organicproduceandin2006legislation(theCanadaAgriculturalProductsAct)set standards for those certifying organic products that would be sold inter-provinciallyandinternationally
This logo was created for foods that are certified under these federalregulationsAsimilarcertificationprocess therulesofwhichwereestablishedby theUnitedStatesAgricultureDepartmentexists in theUS(wheremanyofCanadarsquosorganicsoriginate)theyalsohavetheirownlogo
WHENSHOPPINGFORORGANICSREMEMBERbullThefoodyoueatmostoftenshouldbeorganicbull Just because somethingrsquos organic doesnrsquot mean itrsquos good for you ndash egldquoorganicrdquocookiesmadewithwhiteflourandsugarorldquoorganicrdquosaladdressingmade with soybean oil (a highly refined byproduct of soy that is difficult todigest)
CANWETRUSTTHATCERTIFIEDORGANICSARESAFESincepeopleexpecttopaymorefororganicfoodwhichoftencomesfromsmalloperatorsmanyldquomega-farmersrdquohavelobbiedtolowerthestandardsfororganiccertification so they can meet them and then charge more for their produceThanks to counter-lobbying from organizations like the Canadian OrganicGrowers (cogca) and the US-based Organic Consumers Association(organicconsumersorg)standardsaregenerallykepthighThebattlecontinueshoweverandrecentchangeshavebeenmadeintheUSthatallownon-organicadditivesinsomefoodsthatwillstillcarrytheUSDAorganiclabel
MYTH1ORGANICALLY-GROWNFOODISWEIRDampCONVENTIONALLY-GROWNFOODISNORMALWhendidfruitsampvegetablesstartbecomingdangerousforourhealthMygrandparentsgrewupeatingorganic food Irsquomsureyoursdid tooUntil
WorldWar II most food grown on North American farms would qualify asldquoorganicrdquo Actually most food grown on the planet from the time thatagriculturebegan(about11000yearsago)untilWorldWarIIwaswhatwenowcallldquoorganicrdquoFarmersworkedwithnaturesavingseedsthatproducedthemost
productive plants and the best tasting fruits and vegetables and using naturalfertilizers (like animal manure) and pest control methods (like companionplanting)Inthedayswhenfarmsweresmallbeforemega-farmingcorporationsand factory farming of animals the land and livestock were more humanelytreatedNottosaythateverythingwasperfectthereweredroughtsandfaminesandsomepeoplearguewewerehealthierwhenweatethevarieddietsofhunter-gatherers who came before farmers Sustainable farming practices began todeteriorate worldwide at the time of the Industrial Revolution and whenEuropean colonizers replaced local sustainable agriculture with monocultureplantationsproducingproducts like rubber formanufacturers inEuropeLocalfarmerswho subsisted on the land becameworkerswho had to buy importedfoodsButeven then the foods thatwereavailable tobuy ifyoucouldaffordthemwerefreeofchemicaltoxins
DuringandafterWorldWarIIscientistsdevelopednewusesforpetroleum-basedproductssomeofwhichwereturnedintofertilizersandpesticidesItwaspresumed that the newly developed fertilizers and pesticides would increaseworld food production and endworld hunger However the so-called ldquoGreenRevolutionrdquoofthe1940sto60swasnotthesuccesspeoplehadhopeditwouldbeIfmorefoodcouldbeproducedwithfewerinsectsandotherpestswouldnrsquotthatbeagood thingWell if thatwasall thatwashappening itmightbebutthosepesticidespoisonedthegroundwaterandthelandandeveryonewhoatetheproductsofthatlandWiththeldquoGreenRevolutionrdquosustainableagricultureworldwidetookanother
hitFarmersgrowingfoodwereencouragedtoplantonesinglecropratherthanatraditional variety Since single-crop or monoculture farming leads to anincrease in insects that affect that crop (because of the decreased biodiversitywhich helps provide natural protection) more pesticides needed to be usedAgricultural workers began to suffer from exposure to these toxins andpesticide-resistant speciesoforganismsbegan todevelop faster thanpesticidescould bemade to dealwith them The ldquoGreenRevolutionrdquo actually destroyed
sustainablefarminginmanyofthepoorercountriesthathadbeenconvincedtotryitIn the 1970s scientists thought that the solution for world food problems
mightlieinmodifyingthegenesofthefoodplantsGenescouldbeimplantedsothat the new improved plantwould be resistant to pests or producemore peracrehavea longershelf lifeor lookmoreappetizingFarmingwasbecomingbig business and profits began to outweigh safety as a regulator of food-producing innovations Food companies (like Monsanto) hired their ownscientists to create genetically modified seeds which became patented andldquoownedrdquoby these companiesFarmerswhoused thepatented seedswere thennotallowedtosavetheirseedsEachyeartheywereobligatedtobuynewonesfromthelargecompanieswhoalsoproducedparticularfertilizersandpesticidesthatfarmersneededtousewiththeseedsThese new foods chemically fertilized and ldquopesticidedrdquo and possibly
geneticallymodifiedorirradiatedarewhatwenowcalltheldquoconventionalrdquofoodproductsonourgroceryshelves
MYTH2ORGANICSARENrsquoTANYHEALTHIERFORYOUTHANCONVENTIONALFOODSAfewyearsagoanarticlepublished inTheNewYorkTimesasked iforganicfood is more nutritious As someone with even a basic understanding ofconventionalvsorganicfarmingpracticeswillknowthatquestionmaynotbethe most important one to ask when considering whether or not to switch toconsumingorganically-grownfoodConventionalfoodsoftencontaintoxinsThenegativehealthimplicationsof
consuming pesticide residue on conventional produce have been extensivelydocumentedTheconsumptionoforganochlorinesfoundinpesticideshasbeenassociated with organ damage cancers immune deficiencies and hormoneimbalances in animals and humans who consume them When pregnant orlactating women consume the residues of organochlorine pollutants from thefertilizers and pesticides that are found on conventional foods it has healthimplications for their developing fetuses and breastfeeding infants Pesticidesand synthetic fertilizers used in conventional farming remain in the food andpollutetheenvironmententeringthewatersupplyandworkingtheirwayupthefoodchainBecauseourplanetisaclosedecosystemthereisnowhereonearththathasnotbeenaffectedbytheseharmfulchemicals
INCANADAORGANICFARMERSARENOTALLOWEDTOUSE
bullSyntheticpesticidesincludingfungicidesinsecticidesrodenticidesdefoliantsdesiccantsampwoodpreservativesbullSyntheticfertilizersbullMaterialsampproductsproducedfromgeneticengineeringbullSewagesludgebullSyntheticgrowthregulators(hormones)bullSyntheticveterinarydrugsincludingantibioticsampparasiticidesbullIrradiationbull Synthetic processing substances aids amp ingredients additions to foodincludingsulphatesnitratesampnitritesbull Equipment packaging materials amp storage containers bins that contain asyntheticfungicidepreservativeorfumigantbullGeneticallymodifiedorganisms(GMOs)(SourceCanadianOrganicGrowersndashcogca)
ThesafetyofGMOs (geneticallymodifiedorganisms) ishotlydebatedand thedangers are still not fully understood Many areas in North America havebannedtheirproductionandcountriesinEuropehavebannedtheirimportTodate Canada does not have a law that requires foods that have GMOs beidentified as such That means that unless you are buying organically grownvegetablesyoumaynotknowiftheyhavebeengeneticallymodified
Conventional farming requires that more and more of these lab-producedfertilizers and pesticides be produced Organically-grown foods on the otherhandarefertilizedwithcompostedlivestockmanureandorganicwastesPestsare controlled through biological control eg using biodegradable sprays orpheromone traps) or are mechanically removed (eg simple hand-picking orvacuuming)Thesetechniquesdonotadddangeroushuman-madechemicalstoourenvironmentTome this is reasonenough towalk rightpast theaislesofconventionally-grownproduceandtochooseorganically-grownproduceinstead
But letrsquos get back to the original debate about nutrients The article citesstudies that seem to indicate that organically-grown foods aremore nutritiousVariousldquoexpertsrdquogive theiropinionson thevalidityof thesestudiesandmostfeel that though thevariablesarehard tocontrol furtherstudieswillprobablysupportthecontentionthatorganicfoodsaremorenutritiousTheonlyldquoexpertrdquowhoquestionedthisinthearticleworksforanorganizationthatreceivesfundsfrom major chemical-producing companies like Monsanto It would besurprising if someonewhosework is fundedevenpartiallyby largechemicalcompanieswouldbeunbiasedinhisopinionsaboutorganicfoodsSomeenvironmentalbenefitsassociatedwithorganicfarmingwereasurprise
even to the organic farmers Who would have guessed that organic farmingwould produce equivalent yields to those of conventional farmingwhile usingsignificantly lessfossil fuel todosoConventionalmonoculturemega-farmingcausesdegradationofthetopsoilthatissupposedtosupplyplantswithmostoftheirnutrientswithorganic farming topsoil ispreservedOrganiccrops retainmore carbon in the soil reducing carbon dioxide in the atmosphere andconsequently reducing global warming Plants grown organically have beenshowntobelesslikelytobehurtbydroughtandfloodingtwophenomenathatglobal warming is known to cause As writer Barbara Kingsolver notes inAnimalVegetableMiraclefoodsraisedorganicallyhavehadtofighttheirownbattles with pests and have thus developed more antioxidants that becomeavailable to us when we eat them Antioxidants are important for preventingdiseasesinourbodieslikecancerWhileofficiallythejurymaystillbeoutaboutthenutritionalvalueoforganic
vs conventional it seems clear to me that the only really healthy choice forindividualsandtheplanetistochoosefoodgrownasldquoorganicallyrdquoaspossible
MYTH3ORGANICSARETOOEXPENSIVEThis is a trickyone toargueOrganicproducecanbeup to twice thepriceofconventionalproduceandifyoursquorefeelingstrappedforcashthisiscertainlyaconsiderationThereareavarietyofreasonsforpricetagsonorganicsbullOrganicfarming is more labor-intensive ndash when extra hands are needed on a farm to
producefoodthepriceoffoodnaturallygoesupOnefallIworkedonafarmonSaltSpringIslandoffthewestcoastofCanadawithanorganicstrawberryu-pickoperationThestrawberryseasonwasoverbythetimeIrsquodarrivedbuttherewasstilllotsofworktobedoneintheberrypatchOnceaweekeveryonelivingonthepropertywouldputinagoodmorningrsquosworkweedingandpruningthestrawberry field Itwasa job that seemed to take forever andwhat struckmewas the quantity of chemicals that conventional farmerswould need to put intheirfieldsinordertohavethesameeffectConventionally-grownstrawberriesare at the top of the Dirty Dozen list for highly sprayed produce and I cancertainlyseewhy
SAFETYINNUMBERSThe PLU (price look-up) code stickered on your fruit and veg can tell yousomethingimportantaboutitsoriginIfthefour-orfive-digitcodebeginswithaldquo9rdquoitrsquosorganicIfitstartswithanldquo8rdquoithasbeengeneticallymodified
IRRADIATIONLOOKSCANBEDECEIVINGAnother fairly recent agricultural treatment irradiation subjects foods to lowlevelsofradiationemittedfromanuclearsourcetodestroybacteriaandinsectsgivingfoodsalongershelflifeanddecreasingtheriskoftheircarryingdisease-causingpathogensPro-irradiationfolksarguethatirradiatedfoodsneedfewertoxic chemicals to preserve them during shipping and storage However thelong-termsafetyofeatingirradiatedfoodshasnotbeenestablishedTheWorldHealth Organization (WHO) and various government bodies in the US andCanadaclaimthatirradiatedfoodsarecompletelysafeandareasnutritiousasnon-irradiated food But food safety advocateswho have studied the researchuponwhich theWHO and others based their decision claim it is flawed andtheir research that painted this different darker picture of irradiation wasdisregardedThereisconcernthateatingirradiatedfoodscanaffectcellgrowthanddamage chromosomes and they alsomaynot be as nutrient-rich becausevitaminsandenzymes(andthefoodrsquosessentialldquolife-forcerdquo)hasbeendestroyedInadditionfoodsthatcansitontheshelveslongerlookingldquofreshrdquolosetheirvitamincontentdailyandthuswillbemuchlessnutritiousbythetimetheyareconsumed There is pressure in the US to remove the present requirement tolabel irradiatedfoodsbutvariousconsumerhealthorganizationsareresistingthischangeMoreinfogreenlivingnowcomcolumnirradiationhtm
EASYWAYSFOREVERYONETOEATLOCALbull Stock up on seasonal summer produce like peaches strawberries andtomatoes Preserve them by freezing canning or drying to enjoy themthroughouttheyearbullPrepare food at homemore often (ie avoid buying processed prepackagedproducts)ndashyourfoodwonrsquothavetotravelfromthefarmtotheprocessingplantbeforeithitsthegrocerystore
bullOrganics donrsquot benefit frommany of the food subsidies inCanada given toconventional farmers (this is something about which you could lobby your
politicians)orthesameeconomiesofscaleMostorganicfarmersaretoosmalltoqualifyfortheperksavailabletoconventionalfarmerswhocangrowenoughtosupplythelargesupermarketchainsbullConventional food canbe considered cheaperonly if youdonrsquot factor in thehealthcoststhatmayarisefromeatingitorthecosttosocietyfromgrowingorraisingit(iesoilerosionfloodinganddesertification)Althoughorganicsmayseemtobeexpensiveintheshorttermtheymayturn
out to be the least expensive and the healthiestway for us to put food on thetableinthelongrunIthinkthesolutiontoexpensiveorganicsliesinconvincinggovernmentsthatorganicfarmingneedssupportByprovidingorganicfarmerswithsufficientsubsidiesgovernmentscanensurethatorganicfarmerscouldselltheir produce more cheaply within the same realm of affordability as theconventionalstuff
IFYOUCOULDONLYPICKLOCALORORGANICWHATWOULDYOUCHOOSEThepeachstoryremindsmeofthechoicethatweoftenfaceaswebecomemoreaware of the environmental effects of burning fossil fuels Should I buy thatorganicpeach from5000kmawayor the lightly sprayedone thatwasgrownlocallyOrlivinginMontrealshouldIeatorganicberriesinJanuaryknowingthat they must have come from another hemisphere Eventually the answerswillhavetobenobutitisgoingtobereallyhardtoconvincethoseofuswhohavegrownupwithayear-roundsupplyofasparagusandbananasbull The relatively cheap prices for out-of-season foods originating from greatdistancesdonotreflecttheirtruecostThehiddencostsincludethosethateachcitizen will have to pay to cover the results of global warming after thedevastatingstormsor to transportwater toareasofdroughtcausedbyclimatechangebullSomefoodsareshippedthousandsofmilesforprocessingtotakeadvantageofcheaplaborPurchasinglocalhelpstosupportthelocaleconomyndashanotherpointwithwhich to lobbyyourpoliticians (On this note the less the food that youpurchaseisprocessedthelessitrsquoshadtotravelaroundAnothervoteforwholefoods) bullAlso often local farmers cannot produce enough to supply the largesupermarketchainsYourbestoption is to joinaCSA(CommunitySupportedAgriculture)program(seeCSAs)orshopatfarmersrsquomarketsbull Local small-scale farmers unlike large monoculture farmers will oftenproduce several different crops and someof thesemaynot be available in the
largersupermarketsincludingheritageorheirloomvarietiesbullEatinglocallycanbeafascinatingchallenge(readThe100-MileDiet)andtherewardsforyourhealth(freshlocalfoodsaremorenutritiouscontainingmorevitaminsanddigestiveenzymes)andthehealthoftheplanet(doingyourbittoslowglobalwarming)willgiveyouavirtuousglowOntheotherhandlocalhothousetomatoesgrowninthewintermayactually
have a larger carbon footprint than tomatoes grown in a sunny climate at thattimeoftheyearThefactorsarecomplexThenextsectionmaygiveyousomeideaoftheprosandconsandhelpyoumakeyourfood-buyingdecisions
PRODUCEPROSampCONS
ConventionalvegetablesgrownfarawayProsfarmersmayhaveusedlessfossilfuel-basedfertilizerthanlocalfarmersusedlocalsunnotheatedgreenhousesCons more fossil fuel used for transport soil is degraded ground watercontaminatedmaybe pickedunripe to ripen in containers affecting taste andvitamincontentcontainstoxicchemicals
Localconventionally-grownvegetablesPros less fossil fuels used for transport picked ripe ndash better taste and morenutritioussupportslocalfarmers
Cons sprayed with toxic pesticides ground water contaminated soil isdegraded
Localorganically-grownvegetablesProsnotoxinsorchemicalfertilizersusedlessfossilfuelsusedfortransportmaintains soil vitality picked ripe ndash better taste andmore nutritious supportslocalfarmersConsoftennotreadilyavailablehigherprice
OrganicvegetablesgrownfarawayProsnotoxinsorchemicalfertilizersmaintainssoilvitalityConsmorefossilfuelsusedfortransporthigherpricenotasfresh
ldquoLocalFoodPlusrdquovegetablesProsfewertoxinsandchemicalfertilizersusedmaintainssoilvitalitysupportslocal farmers increases availability of safer food less fossil fuels used fortransportConsnotcompletelyorganicmaybemoreexpensivethanconventional
COUNTINGYOURCARBONFOOTPRINTResearch indicates that 85ndash98 of CO2 emissions caused by conventionalfarming are due to the fossil fuel use at the farm processor and retailerTransportation to markets accounts for between 2ndash15 of those emissionsClearly it isacomplicatedphenomenonanddeterminingthecarbonfootprintmay be hard for you and me as the consumers Luckily CarbonCounted(carboncountedcom)anonprofitorganizationoffersatoolthatcompaniesandfarmerscanusetodeterminethecarbonfootprintoftheproductstheyrsquoresellingCarbonCountedadvocatesforbothbusinessesandconsumerstoaskforcarbonfootprintinformationandmakeeco-sensitivedecisionsaboutwhatwebuy
THEDIRTYDOZENampCLEANTHIRTEENTheUS-basednonprofitorganizationEnvironmentalWorkingGroup(ewgorg)has developed a list of common fruits and vegetables ranked according to theamountofpesticideresidueconsumedwhenyoueatthemPeacheswhichcarrythe heaviest load are given a ranking of ldquo100rdquo and onions which have thelowestloadaregivenaldquo1rdquoThelist(seebelow)wasbasedontestsbytheUSDepartmentofAgricultureandtheFoodandDrugAdministrationDIRTY DOZEN (produce that should be ldquoorganic prioritiesrdquo in order of
pesticideload)1|Peaches(100)2|Apples(96)3|Bellpeppers(86)4|Celery(85)5|Nectarines(84)6|Strawberries(83)7|Cherries(75)8|Lettuce(69)9|Importedgrapes(68)10|Pears(65)11|Spinach(60)12|Potatoes(58)CLEAN THIRTEEN (conventional produce that is least contaminated
[though possible genetic-modification and irradiation isnrsquot accountedforfactoredin])
1|Onions(1)2|Avocados(1)3|Sweetcornndashfrozen(2)4|Pineapples(7)5|Mangoes(9)6|Sweetpeasndashfrozen(11)7|Asparagus(11)8|Kiwi(14)9|Bananas(16)10|Cabbages(17)11|Broccoli(18)12|Eggplants(19)13|Papayas(21)(SourceEnvironmentalWorkingGroupWashingtonDCndashfoodnewsorg)
SOMEFARMERSDONrsquoTOPTFORORGANICDESIGNATIONFarmers who produce healthy food in an environmentally-sensitive way andchoose not to apply for organic certification may do this because of thecomplexityand financial costsof being certified Instead they relyon supportfrom local peoplewho know and respect their farming practices A farmer inOntariorsquosNiagara region fromwhomIgetmypeacheschooses tobeldquoalmostorganicrdquo Peaches are particularly susceptible to pests and conventionally-grownonesareoftensprayedoverandoverduringthegrowingseasonbutthisfarmer produces a crop of luscious fruit which he only sprays with pesticideoncewhenthetreesareinflowerbeforethepeacheshaveevenbeguntoformmakingthesepeachesasaferbetthanthoseinconventionalfarmsfromthesameareaSince there ismoredemand forhealthysustainable food thancanbe filledbycertifiedorganicfarmersitrsquosimportantthatweknowwhereonthescaleofsafeandenvironmentally-sensitiveournon-certifiedfoodfallsRecognizingthistheOntario organization Local Food Plus has begun certifying green-friendlyfarmers who are trying to be ecologically aware but may not yet qualify fororganic certification Their website localfla vourplusca offers lists of thesefarmersandtheirproductsFoodswiththiscertificationarebeginningtoappearingroceryandrestaurantchainsinthearea
CHAPTER5
YOURPANTRYEssentialIngredients
For me therersquos something really satisfying about a well-stocked pantry ItallowsformorecreativityinmykitchenandvarietyinmydietInthischapterIidentifywhatIconsider tobetheessentialsofawhole-foodskitchenKeepingthesethingsonhandshouldmakepreparationoftherecipesinthisbookasnap(seechaptersixforinformationonwheretopurchasepantryessentials)
VEGETABLESA vegetable is any edible part of a plant ndash stems roots tubers buds bulbsimmature or mature flowers berries seeds and leaves This can technicallyincludefruitsgrainsandlegumeshoweverincommonusagewerefertothemseparatelybecauseoftheiruniquenutritionalpropertiesInadditiontoprovidingaplethoraofvitaminsandmineralsnecessaryforour
continued health vegetables are an excellent source of fiber which absorbswaterandprovidesthebulkthatweneedfordigestionaswellascarbohydrates(egpotatoesandsweetpotatoes)Alliumgenusgarlicgreenonions leeksonionsalsochivesgarlicscapes
shallots wild leeks ndash this veg group is highly nutritious offering a savorydimension to any dish and some have been shown to lower blood pressureimprovecirculationandincreaseabsorptionofvitaminsandminerals
Be sure tobuygarlic that is firmDonrsquotbuygarlic thathas sproutedbecausewhen itrsquos that old it becomes hard to digest I never recommend purchasingprepared garlic (peeled cloves stored in oil or water or made into a paste)becauseitquicklylosesitsvitalityandnevertastesasgood
Brassica genus (aka crucifers) broccoli Brussels sprouts cabbagecauliflower collard greens kale also broccoflower (Romanesco) Rapini ndashknown for being high in calcium vitamin C folic acid riboflavin and ironsomearehighinpotassiumandzincAsiangreens(alsocrucifers)bokchoyChinesebroccoli(gailan)mustard
greensndashalsooffermicronutrientsandvarietyforaWesterndietLettuces green leaf mizuna red leaf Romaine ndash excellent sources of
vitaminsAandCfolatemanganeseampchromiumverygoodsourceofdietaryfibervitaminsB1andB2potassiummolybdenumironandphosphorous
GreensmustbestoredinasealedcontainerorplasticbaginthefridgetokeepthemfromwiltingAndbesuretonotstorethemwetortheyrsquollgetslimyndashfast
DeepgreensspinachSwisschardndash tend tobehigh in ironvitaminAandchlorophyll (Spinach has lots of calcium but also oxalic acid which blockscalciumabsorptionndashifsteamedcalciumwillbemoreavailable)Mushroomscremini (brown) oysterPortobello shiitakewhitebuttonndashphyto-nutrients in
mushroomshavebeenfoundtohavecancerfightingpropertiesNightshades bell peppers chili peppers eggplant potatoes tomatoes ndash
proventolowerriskofsomecancers(protectingagainstfreeradicals)promotelung health and reduce risk of cardiovascular disease some contain phyto-nutrients which have antioxidant activity (This group is avoided in themacrobioticdietandcanbeaggravatingforsomepeopleparticularlythosewith
arthritis)Root vegetables amp tubers beets carrots celery root Jerusalem artichoke
(sunchoke)parsniprutabagaturnipandsweetpotatoesyamsndashhighinvitaminsand minerals are mostly complex carbohydrates so they provide energy andmakeusfeelfullandgroundedShootsampstemsartichokesasparagusceleryfennelbulbndashhighinvitamins
andmineralsbutwithfarfewercaloriesthanrootsamptubersSeavegetables(akaseaweedmacroalgae)agar-agararamedulsehijiki
kelpkombu nori wakame ndash help to regulate blood cholesterol and removeheavymetalsandradioactiveelementsfrombodyhighinproteinandvitaminsA C E B1 B2 B6 B12 contain more minerals than any other food Addsoaked arame to salads andAsian-seasoned noodle dishes shake dulse flakesintosaladsandsoupsaddwakametomisosoupandcooklegumeswithapieceofkombutoboostmineralcontentandeasedigestionMicroalgae chlorella spirulina ndash high in protein vitamins minerals and
nucleicacidsThesedeepgreenpowdersareamazinglygoodforuscontainingawholegamutofnutrientsChlorellaandspirulinaarebetter sourcesofproteinbeta-caroteneandnucleicacidsthananyotherfoodWhenitcomestofreshproducestrivetodoasEuropeansdobuyonlyenoughproduce for the next couple of days (with the exceptions of root vegetableswhichcanbestoredforlongerinthepantryandfreshspinachwhichmaybestoredinthefridgeforuptoaweek)
FRUITApples bananas berries (blueberries cranberries raspberries strawberries)citrus (grapefruit lemons limes oranges) dates figs grapes kiwi mangomelons (cantaloupe honeydew muskmelon watermelon) papaya pearpineapple stone fruit (apricots cherries nectarines peaches plums) also tryAsianpearskumquatslycheespomelosstarfruit
Fruitisgenerallydefinedasthepartofaplantthatcontainsthepitorseed(s)surroundedinsoftfleshWhenwethinkoffruititrsquosusuallythesweetonesthatcometomindso thatrsquos thekindIrsquomtalkingabouthereFruitoffersusnaturalsugar for immediate energy and lots of fiber They are sources of all themicronutrients that support our health The pectin grabs toxins like lead andmercuryandushers themoutof thebodyThepigment inapplesberriesandother fruits contains flavanoids which have been found to help prevent heartdisease Natural fructose is great for stabilizing blood sugar levels Themanganeseandthiamin(vitaminB1)contentisgreatforenergyproductionandantioxidant defense Pineapple especially has potential anti-inflammatory anddigestivebenefitsbelieve itornotanti-tumorcompoundshavebeen found inpineapple stems Eating fruit is better for your eyes than eating carrots itprotectsagainstmaculardegenerationandcanalsohelppreventkidneystonesEatinggrapefruitcan loweryourcholesterolandboostyour liverenzymes thatclearoutcarcinogens
Rawwhole-foodsingredientsaremuchcheaperthanprocessedfoodBuyinginbulk also reduces your grocery bill making organics more affordable Itrsquostemptingtocutcostsbyonlypurchasingafewingredientsatatimebutvarietyiskeybecauserepetitioncanbeboringandeverybeangrainorvegetablehasdifferentmicronutrients
SECRETFRUITWe often think of avocado cucumber squash (both winter and summervarieties)andtomatoasvegetablesbuttheyrsquoretechnicallyfruit
GRAINSNon-glutinous (or very low gluten) amaranth buckwheat (and kasha)corncornmealmilletoatsquinoaricealsoteffGlutinous barley kamut spelt also bulgur ryewheat (Couscous is not a
grainitrsquosatypeofpastaandcanbemadefromwheatorspelt)With all the craziness in recent years over lowno-carb diets I worry that
grains (and Irsquom talkingwhole grains here) arenrsquot getting the recognition theydeserveGrainsaregrasses thathave their fruit and seedcombined ina singleentity(Buckwheatamaranthandquinoaareconsideredgrainsbecauseweusetheminmuchthesamewaybuttheyarenotactuallygrasses)
WhenitcomestograinsIfindthatorganicbrandsarenotmuchmoreexpensivethantheirconventionally-growncounterparts
Whole grains (those that still have all their parts intact ndash bran germ andendosperm)providecomplexcarbohydratesthathelptobalanceourbloodsugarEating grains and legumes together provides you with all the major nutrientgroupsfatproteincarbohydratesfibervitaminsandminerals
WHEATTheworldrsquosmost popular carbohydrate cropwheat is grown in almost everycountry(andintheUSinalmosteverystate)Andthoughitissaidtobehelpfulforarangeofstressandmentalhealthsystemsaswellasnurturingtheheartandbeinggoodforthemusculatureitrsquosoneofthemostcommonfoodallergensndashbutbecauseitrsquosnowsocommonlyusedalotofushavebecomeintoleranttoit(signsofwheatintolerancemayincludeanxietyeczemaandotherskinrashesanddigestiveissuessuchasgasbloatingandloosestools)Manyfolksaroundtheworldeatwhite-flour(unbleachedall-purposeflour)productswhichshouldreallybeconsideredanon-foodndashwhiteflourmaymakesomeofthebestbakedgoodsbutrefinedofitsbranandgermitrsquoslostmostofitsnutrients(evenifitrsquosbeenldquoenrichedrdquo)Tryomittingwheat (this includesbulgurandcouscous) fromyourdiet for twoweeksandseehowyou feelDuring this timebakedgoodsandpastascanbederived from other grain sources like rice or kamut and be sure to checkproductlabels(includingyourbottleofsoysauce)Afterthisperiodgraduallyaddwheatproductsbackintoyourdietandseeifyoufeeladifferencendashyoumayfindyouwererelievedofcertainhealthailments
FloursamppastasI advocateeatingwholegrainsover flourproducts likebakedgoodsandpastabecause whole unrefined foods have a greater energy value and donrsquot slowdownourdigestivesystemasmuchIdohoweverenjoybakingandpastacanbefuntocooksotheydomakeanappearanceinmydietafewtimesaweekWhilewheatflour is themostwidelyavailable tryusingdifferentwhole-grainfloursorpastasndashspeltkamutryeandbarleyflourscontainglutenbuckwheathempcorn chickpeamilletoatpotatopumpkin seedquinoa rice soy andtapioca flours donrsquot Check package labels to ensure there are no eggs in theingredients
LEGUMESAdzuki(aduki)beanslentilssplitpeasandwhitebeansaresaidtobeeasiesttodigestBlackbeanschickpeas(garbanzobeans)kidneybeansandsoybeansarethe
most popular legumes in Western diets and theyrsquore also super-nutritiousSoybeans (including tofu) tend to be difficult to digest unless theyrsquove beenfermentedintotempehormisoSoyproductscanbeconvenientandworkwellinmany kinds of dishes andTetra Pak soymilk or silken tofu typically has ashelflifeofoneyear(untilopenedofcourse)Legumes(beansandlentils)growinpodsonvinesTheynourishourkidneys
and adrenal glands their isoflavones protect against heart disease and cancerSincetheyareslowlydigestedtheyrsquoregreatfordiabeticsLegumeshavelotsofmicronutrients and provide essential amino acids from which to build newproteinsndash theycontainabout17ndash25protein (variable)with theexceptionofsoybeanswhichareabout38(variable)Eatbeansandlentilsinsproutedformorcooked(athomeorfromacan)ndashtheyrsquoremorenutritiouswhenyoucookrsquoemfromdriedform
NUTSampSEEDSNuts almonds cashews peanuts (actually a legume since they grow in podsunderground but they havemany nut traits) pecans pine nuts walnuts alsopistachiosbutuseinmoderation(saidtobeoneofthemoldiervarieties)
Ifyoubuynutbutterinaplasticcontainerbesuretotransferit toaglassjarwhen you get home Plastic is volatile in the presence of oil meaning theplasticrsquoschemicalswillmixinwiththenutbutterrsquosoil
SeedsflaxpoppypumpkinsesamesunflowerRawnutsandseedsaregoodsourcesofEFAs (essential fattyacids)andproteinalmondsandsesameseedsare especially good sources of calcium Organic seeds are fairly economical
choose organic peanuts over conventional ones which are grown with lots ofchemicalsTokeepnutsandseedsfromgoingrancid(becauseoftheirhighfatcontent)theyrsquorebeststoredinairtightcontainersinthefridgeorfreezerseedsaretastywhentoastedinapanonyourstovetop
CoconutoilcanalsobeusedforbakingItissolidatroomtemperature(likebutter)andcontainsabout62medium-chainfattyacidsincludingthehealthyfats like lauric acid caprylic acid and capric acid which metabolize moreeasily thanother saturatedorunsaturated fatty acidsThis iswhy coconut oilhas thereputationofbeinga fat thatweburneasilyButonlyusecoconutoiloccasionallybecauseofitshighersaturatedfatcontent
OILSOilsbringouttheflavorsinfoodbuttheyarealsoimportantforotherreasonsThe EFAs in ldquohealthyrdquo cold-pressed oils nourish our cell membranes areimportantforsupportingbrainandimmunesystemfunctionsandmaintaintheirflavoraromaandnutritionalvalueOlivepeanutandsunfloweroilsareamongthe healthy cold-pressed varieties and olive oil is best in terms of matchinghealthbenefitsandcostbutitsflavoristoostrongformostbakinganditburnsat350degF(180degC)souseanothervegetableoillikesunflowercanola(ifitrsquosnon-GM)orsafflowerforbaking
CONDIMENTSSPREADSampSEASONINGSSea salt and tamari or shoyu (naturally brewed soy sauces) are good forflavoringAlso sun-dried sea salt contains essential and traceminerals and isnecessary tomaintain thefluidandacid-alkalinebalance in thebodyWeonlyneedfrac12tspadaybutmostpeopleconsume7timesthatamountHerbsspicesandseaveggiesarealsoexcellentseasoningsandsalt-replacementsHerbs basil coriander dill marjoram mint oregano parsley rosemary
thyme
Besuretobuyorganicherbsandspicesasmanyconventionaloneshavebeenirradiated
Spices allspice anise blackpepper cardamom cayennepepper cinnamonchili powder cloves cumin fennel seeds nutmeg paprika turmeric freshgingerroot(canbestoredinthefreezerforeasygrating)Nutritionalyeast(impartsaldquocheesyrdquoorsavoryseasoningforsoupssalads
andpopcorn
Foressentialsweetenersandbakingingredientsseechapterten
WATEROurbodiesjustliketheeartharemadeupofabout70waterandweneedtoreplenish this fluid regularly (2ndash4 Lday) to keep everything functioning as itshould Water supports our metabolic processes and transports nutrients andmineralstowhereweneedthemItaidsintheremovaloftoxinsandwastebothonacellularlevelandintheeliminatoryprocessAccordingtomanyhealthadvocatesNorthAmericantapwaterstillcontains
non-healthsupportingbacteriachlorineandfluoridethereforeitrsquosbeneficialtohave a water filtration system While itrsquos often true that the more expensivefilters removemore contaminants it doesnrsquotmean thatwe need to invest in asystemthatcostsmorethanamonthrsquosrentIuseasolidblockactivatedcarbonfilter but you should do your own research and make your own decision onwhich filtration system is best for you according to your lifestyle financialsituationgeographyandwatersource(iemunicipalsystemorgroundsource)IfyoursquoreusingaBritapitcherorsimilarsystemitrsquosbesttokeepitinthefridgeso that bacteria have less of a chance to breed amongst the filterrsquos carbongranules(Butitrsquosalessthanidealsystemasyoudonrsquotwanttobedrinkingcoldwater)CheckoutWaterFilterComparisonsnetformoreinformation
STORAGEBuydrygoods inbulkwheneveryoucan to reducepackagingand thedent inyourwalletIdeallybringyourowncontainerstothefoodco-oporhealthfoodstores to stockupotherwise be sure todecant your suppliesonce youarrivehome (ie transfer fromplastic bags into sealable jars keeping supplies freshandpest-free)Reuseanyglassjarsonhand(Iusebabyfoodjars)becreativeandremembertorotatethecontentsofyourjarssothattheolderstuffdoesnrsquotsitatthebottom
CHAPTER6
WHERETOSHOPNavigatingFoodCo-opsFarmersrsquoMarketsamp
YourLocalGroceryStore
Many of the ingredients called for in this book can be found at the nearestsupermarketespeciallyifyouliveinanurbanareaAsorganicfoodhasbecomemorepopularthereareoftenafewaislesdevotedtoldquonaturalrdquoproductsinmajorchainstoresSuretherersquosalottobesaidforeasyshoppingquicklygettingeverythingyou
needso thatyouhavemore time forcooking (and the restofyour life)but itmay be worth checking out smaller independent food coops or health foodstores tosupportndash theyoftenhave thewhole-foods ingredientsyoursquore lookingforandabetterrelationshipwithlocaldistributorsApartfromyourlocalgrocersorhealthfoodstoreshereareafewadditional
foodvenuestohelpyoukeepyourpantryandfridgewell-stockedwithfreshandhealthyfood
FOODCO-OPSFoodco-opsareownedby theworkers andor thecustomerswho shop thereThey can be set up like a small retail grocery store or a buying club and aregenerally committed to educating their members about healthy eatingenvironmentalsensitivityandsupportinglocalfarmersIf you live in the United States yoursquore lucky to have the Coop Directory
Service(coopdirectoryorg)orLocalHarvestorg(localharvestorgfoodcoops)to help you find a natural foods co-op near youTherersquos also theCooperativeGrocerrsquos Food Co-op Directory (cooperativegrocercoopcoops) that mayprovidesomelocallistingsI love Karma Co-op in Torontorsquos Annex neighborhood (karmacooporg)
Even now that Irsquom living inMontreal I maintain an outof-townmembershipbecause I appreciateKarmarsquos focuson food issuesandeducationMostof theproducts in the store have color-coded labels ndash green for organic brown forconventional(andifproductsareldquolow-sprayrdquoorgrownonafarmtransitioningtoorganic thatrsquos stated too)ndash andaremarkedwith theprovinceor countryoforiginTherersquosachalkboardintheproducesectiontoutingthenumberoflocalitemsavailablethatdayandtherersquosalwaysafriendlycommunityvibegoingonin the storeOh and I canrsquot forget tomention thatwith the relativelymodestmarkuptheirproductsarereasonablypricedKarma isamember-ownedco-opandasks itsmembers toworkacoupleof
hoursamonth(thesefolksareldquoworkingmembersrdquo)Ifmemberschoosenottoclockanyhourstheypayamonthlyorper-shopfeeontopofthepricetagcostI know of other co-ops like the impressively huge Park Slope Co-op in
BrooklynNewYork(foodcoopcom)thatonlyacceptsworkingmembersOtherco-opsliketheBigCarrotinToronto(thebigcarrotca)areworker-ownedandtherefore committed to the philosophy of their organization and anyone canshopthere
FARMERSrsquoMARKETSI love co-ops but get a romantic feeling about farmersrsquo markets ndash therersquossomethingabout thecombinationofenthusiastic shopperswith theunbleachedclothbagsthelushfreshproduceandthefriendlyfarmersthatmakethemgreatplacesforfirstdatesTherearesomefarmersrsquomarketsthatareopendailyandothers that are open one day a week some are indoors some outdoorsdependingonthesizelocationandtimeofyearandmostareopenfromApriltoNovemberifnotyear-round
READING(ANDACTUALLYUNDERSTANDING)LABELSThereisalotoffoodjargonusedinmarketingthesedaysndashyoumightseeldquomadewithWhole Grainsrdquo on a box of Lucky Charms cereal and think Somethingabout that is not righthellip So letrsquos try and clear up any confusion about thefollowingtermsConventionala termmostoftenusedbypeoplewhowant todifferentiatebetweenorganicandnon-organicfoodldquoConventionalrdquofoodrefersto the ldquoregularrdquo produce or food that is not labeled organic and which isproduced under current federal agricultural standards that still allowldquoconventionalrdquo food-producing practices like the use of synthetic pesticidesherbicidesinsecticidesirradiationandfactoryfarmingGMGE foods Genetically modified organisms (GMOs) and geneticallyengineered(GE)foodarehottopicsnowtherersquosabattlebetweenbigbusinessandconsumergroupsaboutwhethergeneticallyalteredfoodsshouldbelabeledassuchThebenefitsofgeneticallyalteringseedsandlivingorganisms(ieyourfood) have not yet been proven to outweigh the still unknown risksAswellwith the advent of GMGE crops (like tomatoes that can survive weeks ofshipping and storage) many local native varieties of produce legumes andgrains are no longer available because they could not compete in themarketplace Canadian and US laws do not require the labeling of GMGEfoods Conventionally-grown foods that are currently said to be geneticallyengineered include canola corn potatoes soy and tomatoes ndash so itrsquos a goodidea to get these foods in organic form thereby supporting your health andagriculturaldiversityLocalSomepeopledefine local foodas thatwhich isproducednomore than
160km(100mi)fromtheplacewhereyoubuyitSomepeopledefinelocalbycountry provincestate or bioregion I define local as a relative term I enjoyfresh strawberries from a nearby farm in the summer (and stock them in myfreezer to enjoy them in thewinter) thereby avoiding those grown 4000 km(2485mi)awayFoodbeginstodecreaseinnutritionalvaluefromthemomentitrsquosharvestedsofoodthatisclosesttowhereyoulivewilllikelyhavemoretooffer you than food thatrsquos logged more kilometers than you did on your lastvacationNaturalWhenIthinkofldquonaturalrdquoIthinkofthewayafoodexistsinnaturendashor pretty close to it Is an organically-grown apple natural Yup Is a jar ofapplesaucenaturalSure if it doesnrsquot containpreservatives simulated flavorsor sweeteners Is an apple ldquodrinkrdquo with just ldquo25 real juicerdquo natural NopeReadtheingredientlistskeepinginmindthatldquonaturalrdquoisnotaregulatedtermsoanyproducerormarketercanuseitOrganicTheUSDArsquosAlternativeFarmingSystemsInformationCenterwebsitestatesldquoOrganicagricultureisanecologicalproductionmanagementsystemthatpromotes and enhances biodiversity biological cycles and soil biologicalactivityrdquo and ldquothe principal guidelines for organic production are to usematerials and practices that enhance the ecological balance of natural systemsand that integrate the parts of the farming system into an ecological wholerdquo(nalusdagovafsicpubsofpofpshtml) There are a number of third-partyorganic certification bodies including the US Department of AgricultureQuality Assurance International and the Organic Crop ImprovementAssociation which set standards for what it means to farm or purchaseldquoorganicrdquoallbodiesagreethatfoodsgrownwiththeuseofpesticidessyntheticfertilizers GM-seeds antibiotics growth hormones and irradiation cannot beconsidered ldquoorganicrdquo If the label says ldquoorganicrdquo look for the logo of thecertifyingbodyRefinedProcessed foodsAs soon as awhole food begins to be processed itstarts to lose its nutrients and our bodies donrsquot assimilate it as well Refinedfoods can seem easier to eat ndash Irsquom sure you could eatmore slices of awhiteItalianloafinamealthananequalvolumeofsproutedorsteamedwheatberriesndashbutitwouldbetothedetrimentofyourhealthAlsoprocessedfoodscanalsogoldquooffrdquofasterhencethecommonadditionofpreservativesWholefoodsThereare twowaysto lookatldquowholefoodsrdquoTherersquos thewholefood itself (like grains of brown rice) and then therersquos stuffmadewith them(likecookiesmadewithbrownriceflour)ndashsimplyIdefinewholefoodsasthe
oppositeofoverlyprocessedrefinedfoods
To find the farmersrsquo markets in your area Google ldquofarmersrsquo marketsrdquo andyourcityregionprovinceorstateIntheUStherehasbeenalargegrowthinfarmersrsquo markets since the Farmer-to-Consumer Direct Marketing Act waspassed in 1976 ndash there are now over 3500 farmersrsquo markets in America asmentionedaboveLocalHarvestisagoodresourcetofindamarketinyourareaAnd if you live in Canada check out the listings for Alberta ndash
albertamarketscom British Columbia ndash bcfarmersmarketorg Nova Scotia ndashnsfarmersmarketsca or Ontario ndash farmersmarketsontariocom or search thersquonetforotherfarmersrsquomarketsinyourneckofthewoodsOneofthefarmersrsquomarketsIfrequentinTorontoislocatedinDufferinGrove
CommunityParkItisopenonceaweekyear-roundinwintertheyoperateoutof an ice-rink houseThemarket also hosts tasting fairs and other fun eventsTheyhavea superwebsite (dufferinparkcamarket) thatprovides amapof allthe farms that sell at the market describes each farm what it produces andprovidesitscontactinformationandlistslecturesonsustainableagricultureandnewsarticlesrelatingtotheirgoalldquotocreatedirectlinksbetweentheproducersand consumers of local organic foodrdquo Vendors must sign an agreement thatstipulatesnoGMOsareallowedinanycookedfoodnomorethan30oftheirproducecanbegrownoff-farmandgrowershavepriorityovernon-growers iftwofarmersaresellingthesameproduct
CSAS
Community Supported Agriculture is often simply known as ldquofood boxrdquoprogramsinwhichagroupofconsumerspayalocalfarmer(orgroupoflocalfarmers)foraportionoftheharvestandbecomeinasenseapartnerinthefarmEveryweekthefarmerwillbringboxesoffreshlyharvestedgoods to the CSA members at an agreed pick-up point The most popularprograms run from thespring to the fall therearealso farms thatofferwinterbasketsonabi-weeklybasis
Irsquoll tell you flat out food grownby someone yoursquovemet tastes betterAndwhiletherersquosafuncommunityvibeatfarmersrsquomarketstherersquossomethingelsegoingonwithCSAsndashitrsquosacommitmentonthepartoftheconsumersaswellasthe farmers to showupweekafterweek Itrsquosnice tohave somethingyoucancounton
Whenbuyingorganic youmight have to adjust youraesthetic standards Justlikerealpeoplecomeinallshapesandsizescarrotsarenrsquotalwaysstraightandapplesarenrsquotalwaysshinyandscab-freewhichisnotnecessarilyanindicationthat somethingrsquos wrong with them You shouldnrsquot tolerate bruised mushy ormoldingproduceorsproutingonionsorgarlicbutless-than-perfectcoloringorshapeisjustpartofthefunoforganics
FOODSIBUYDoImakeeverythingfromscratchAreyoukiddingIcertainlytrytohavealifeoutof thekitchen(andawayfromthecomputer)Checkoutmyup-to-datelistofproductsandbrandsthatIuseathomeforyoutofindatyourlocalgroceror health food store if they donrsquot carry it kindly request that they dogetitripecom
CSA is a relatively new idea in North America The idea started in bothSwitzerlandandJapaninthe1960sandcametoNorthAmericainthe80sManysmallfarmershavefoundthatbecomingaCSAhasenabledthemtokeeptheirfarmeconomicallyviableinatimewhensmallfarmersareatriskofbankruptcyTodaymostCSAsare locatednearurbancenterswithcitydwellers joining
nearbyfarmerstoshareintherisksandbenefitsofgrowinghighqualityfoodsina way that doesnrsquot hurt the environment Most CSA farmers use organic orbiodynamicfarmingmethodssomeprovidearangeofproduceincludingbakedgoodsandfirewoodOtherswhoonlygrowasinglecropjoinotherfarmersintheirareatoprovidetherangeofvegetablesandotherproductsthatthememberswillneedyear-roundMembersofCSAsoftenmakeacommitmenttovisit thefarmforatourperhapsevenhelpingoutatharvesttimeEachCSAisdifferentsoitrsquosbesttodoyourresearchbeforejoiningone
VotewithyourdollarsWho says you have to buy whatever your local grocery or health food storeoffers youTheywant your business so tell rsquoemwhat youwantBe friendlypoliteandsensitivetotheirbusinessandyoumaybesurprisedbywhataletterorphonecallcandoThefollowingisaletterIrsquovedraftedtogivetolocalrestaurantscafeacutesgrocery
storesnatural foods storesfood co-opshair salons spas or wherever else youregularly spend your doughYou can customize the letter depending on yourparticularneedswantsandinterests
Tothefinefolksat_____________________(nameofestablishmentndashbetteryetthenameofthemostappropriatecontactperson)
Ithinkyour_____________________(typeofestablishment)isgreatIreallyenjoy
the food you serve (better yet be specific ndash is it the flavor presentationportion-sizeetc)theattentivehelpfulfriendlystaffthefastservicethefuncreativedeacutecorthecomfortableatmospherehowcloseyouaretomyhouseworkschooloranythingfromthelistbelowthattheyalreadydo
IdohoweverbelievethatIwouldbemoreinclinedtofrequentyoursuperestablishmentifyouofferedmorevegan(meat-egg-dairy-free)options(feelfreetoprovidespecificexamples)wheat-gluten-freeoptionsnaturally-sweetenedtreats(usingfruitmaplesyrupbrownricesyrupsteviaetcoverrefinedsugar)nondairymilk(andorsteviapowderinsteadofaspartame)forteaorcoffeemealspreparedwithlocallyandorganicallygrownfoods fairly traded coffee and teas and foods made with fairly traded chocolatesugarandspicescomplimentaryfilteredwater(insteadoftapwater)foodsheatedwithouttheuseofamicrowaveclothnapkinsorunbleachedpapernapkinsandunbleachedpaperproductsinthewashroomsmoreecologically-sensitivetake-outcontainersIf you can suggest local resources to help get them going (like Green Shift[greenshiftca]forbiodegradabletake-outcontainers)nowmightbethetimetodoso
Thanks so much for taking the time to consider my request(s) I wouldcertainlyappreciatehearingbackfromyouregardingthismatter
Warmly____________________________________(yournamehere)
CHAPTER7
YOURTOOLSEssentialKitchenEquipment
Nowyoursquovegroceryshoppedyour littleheartoutbutwhatgoodareall thoseingredientsifyouhavenothingtopreparethemwithWhen choosing kitchen tools avoid usingmaterials thatmay release toxins
intothefoodyoursquorepreparingGlassandenamelarethesafestoptionsandareconsidered non-reactive as are bamboo wood earthenware and ceramiccookware (Some ceramic glazes however contain lead most ceramics arefood-safe but itrsquos worth checking if yoursquore using something that is old ormanufacturedabroad)Cookwaremadeofsiliconeahuman-madeblendofsandandoxygen(asopposedtoaplastic)isalsoconsideredinertTherearesomematerials(likealuminumandplastic) thataremorereactive
andtherearesomefoods(likefatsandacidicfoods)thataremorereactiveFoodismore likely to exchange ionswith the surrounding cookwarewhen itrsquos hotratherthancoldndashthetrickistokeepthemostreactivefoodsandmaterialsawayfrom one another to keep your food as contaminant-free as possible In shortdonrsquot store hot peanut sauce in a plastic container and donrsquot make spaghettisauceinanaluminumsaucepanRemember the more flexible plastic is the more reactive it is So plastic
wrapforexampleismorereactivethanahardplasticmeasuringcupIfyouuseamicrowavewhichIdonrsquotrecommendneveruseplasticndashevenif itsays itrsquosmicrowavesafendashbecausetheplasticionscombinewiththefoodyoursquoreheating(Microwaves are also said to decrease the ldquolife-forcerdquo or energetic value offoodnot tomentionthefact that theyhavenrsquotbeenaroundforanyonersquosentirelifespansowecanrsquotreallysaywhatthelong-termeffectsmightbe)Ifyoulikemost of us own plastic or aluminum cookware donrsquot let it keep you fromcookingjustupgradeyourequipmentwhenyoucanstartingwiththeitemsyouusemost
KNIVESWhatisakitchenwithoutgoodknivesInthelongrunitrsquosworthittoinvestingood-qualityknivesCuttingonionswithaflimsysteakknifeisnotgoingtocutitndashliterallyTheessentialsareaparingknifeatleastonegoodchoppingknife(also known as a chefrsquos knife) a long serrated-edged bread knife and asmallerserratedknifefortomatoesLookforproductswithahandlethatfeelsgoodinyourhandandhasitsbladerunningrightthroughthehandlePricesandbrandsvarysogotoafewkitchenstoresandaskthesalespersontoshowyoutheselection
SHARPENTHOSEKNIVESHaveyourknivessharpenedregularlyasforcingadullknifeonfoodcanbefarmoredangerousthanusingasharpknifeForbestresultssharpenthembeforeeach use (home sharpening applies only to non-serrated knives)My chef palDanexplainsyouwantyourknifetobesharpandhaveastraightedgeUsingawhetstoneorsharpeningstoneoccasionally(aboutonceaweek)willkeepyourknifesharpandusingahandheldsteelsharpenermoreoften(perhapsdaily)willhelpkeeptheedgestraightYoumightalsouseacheapmediumgritsharpeningstone I prefer the ceramic ones but they can be pricey Most stones arerectangularwitharoughsideforgrindingandafinesideforfinishingLaythestone on a towel so it doesnrsquot slip and stroke the knife a few times along theentirelengthofthebladeatabout15degreesRepeatontheothersideSplashthestonewithwatertokeepitlubricatedandcoolandkeepgoingtillitrsquossharpThesteelsharpenershouldbeaveryfinegritRunitalongtheknifebladeafewtimes at a 15-degree angle Always give the same treatment to both sides toavoidtheedgerollingoverXenoestrogens human-made compounds found within many pesticides fuelsplasticsdetergentsandprescriptiondrugsareabletoimitateestrogeninourbodiesandcancontributetoanexcessofestrogenToomuchestrogencanbeafactor in a number of hormone-related health problems including irregularmenstrualcyclesendometriosismentalhealthissues(suchasdepression)andcancersofthebreastcervixuterusorprostateAvoidcookingwithplasticbyusingglasswoodceramicstainlesssteelandsilicontoolsinsteadAlsoitrsquoshandytohaveapairofkitchenscissorsforsnippingfreshherbsor
otherfooditems
CUTTINGBOARDSA large unfinishedwooden cutting board is essential for preparing food ifyoursquorepurchasinganewonebesuretotreatitwithalightcoatingofoliveoilormineraloilbeforeusing(sometimesyoucanpurchaseonesthathavebeenpre-treatedbutmakesureyouknowwhatitrsquospre-treatedwith if thelabeldoesnrsquotsayyoursquorebetteroffwithanuntreatedboard)Keepasecondcuttingboardonhandtobeusedexclusivelyforfruitandother
non-pungentitemsndashtherersquosnothingworsethanslicingupamangoonlytohaveit taste vaguely of onion To cleanse an oniony (or garlicky) smelling boardscrubitwithabaking-soda-and-waterpastebeforewashinginhotsoapywater(repeatifnecessary)anddryimmediatelyWhenwashingawoodenboardavoidlettingitsitinwaterasitmaycrack
PEELERSGRATERSSPIRALIZERSZESTERSMANDOLINESPRESSESGRINDERSampREEMERSI like to use a fruit andvegetablepeelerwith a goodhandleTherersquos a lot ofnutritionalvalue(fibervitaminsminerals)intheskinoffruitorvegsoIkeeppeelingtoaminimumforadesiredtexture(likesmoothmashedpotatoes)oriftheproduceisnrsquotorganic
Box graters are convenient for preparing many kinds of vegetables InadditionIhighlyrecommendusingaspiralizerndashamini-appliancethatcreateslong fine strands of veg such as beets zucchini and daikon ndash for elegantadditionstoanycookeddishorsaladIf you like thinly slicing produce or chopping it into matchsticks I
recommend a mandoline which is a super-sharp slicing tool (watch thosefingers)withvariousattachmentsfordifferentcutsYoumaybeabletofindalessexpensivebrandsuchasBenrinnerinChinatownorkitchenshopsFor zesting or fine grating a rasp is an excellent tool I recommend the
MicroplanebrandbecauseIfindtheirproductsarebestforthesetasksandwithmyMicroplaneIneverbotherusingagarlicpressthoughIhearZylissmakesagoodoneIownanicewoodenPeugeotpeppermillwhichhasalwaysservedmewellAnd my handheld citrus reemer gets daily action when I make my Good
MorningElixir
MEASURINGCUPSampSPOONSSomeofthebestchefsrarelymeasuretheiringredientsbutIrsquomanadvocateofprecision in thekitchenIkeepacouplesetsofstainlesssteel (ienon-flimsy)measuringspoonsonhandOneofthesetshaswidermouthswhiletheotherhasnarrowermouthsforextractingspicesfromsmalljarsforexampleWhenitcomestomeasuringcupsnoteveryoneisawarethattherearedrymeasuresandwetmeasuresAdrymeasuringcupallowsyoutotakeaheapingscoopofdryingredient(suchasflour)andthenscrapealongthetopwiththebackofaknifeto get a level accuratemeasure ndash no shaking off excess ingredients requiredwhichwouldcompress the ingredientandgive itan inaccuratereadingAgainstainlesssteelispreferredandchoosecupswithflatbottoms(sotheyrsquollstandontheir own) and avoid oneswith heavy handles thatmight cause the cup to tipover
ForliquidmeasuringcupsIpreferusinga2-cupPyrexandoccasionallyusea1-cupor4-cupmeasurendashdonrsquotforgettoreadthemeasurementateyelevel
MIXINGBOWLSMy mum has an old set of English-made mustard-colored T G GreenGripstandceramicbowlswhichI lovetouseIalsohaveadecentsetofglassbowlsthatsuitmefineIusewoodenbowlsforservingsaladthoughsomefolksalso enjoy using them for baking Stainless steel can be useful for a clumsycookandofcourseavoidplasticbowls(alsobecausetheygetused-lookingsofast)
POTSampPANSOne ofmymost valued possessions ismyheavy-bottomed souppotndash itrsquos a5frac12-qt (5frac14-L) round Dutch oven made of enamel-coated cast iron from theFrenchcompanyLeCreuset(thisisquiteaninvestmentIgotmineforagiftbutifyoursquoreluckyyoursquollfindoneonsaleoratadiscountstore)Therunner-uptoaheavy-bottomed soup pot is a stainless steel soup pot made with a thickreinforcedbottomItisalsoidealtohaveaselectionofsaucepansinvaryingsizesforsteaming
vegetables making sauces cooking grains and legumes and boiling pasta(havingat leasta1-2-and3-qtLsaucepan ishandy)Theyshouldhave lidsthat fit and itrsquos good to have a pot that comes with one or more stackingsteamerbaskets
CAROLINErsquoSTRICKFORSTEAMINGGRAINSampVEGINONEGOPut a pot of grainswithwater on the stove to cookAbout 15minutes beforetheyrsquoredone(ifyoursquorecookingquinoa thatrsquosalmostrightawayandifyoursquorecookingmilletorrice itrsquosabouthalfwaythroughthecookingtime)placethesteamer basket full of veggies in between the pot and the lid The vegwill begentlysteamedbythegrain-cookingwaterandanymineralsreleasedfromthevegwilldripdownintothegrainsTa-daMorenutrientsforyourpreciousbodWhile castiron is onlymoderately reactive it is not appropriate for cookingsoupsoracidicfoodsliketomatosauceCastironcookwarehasbeentoutedashaving the health benefit of enriching foods with iron though many healthprofessionalsagreethatourbodiesdonotabsorbthisformofironeasily
SKILLETS(FRYINGPANS)CastironskilletsaregreatforcookingMapleTempehStripsorforprotectingyourselffromburglarsAndtheyshouldlastalongtimeifyoutreatthemwellndash
whenyoufirstbuyitrinseitwithwaterdrythoroughly(castironpansshouldalwaysbedriedimmediatelyafterwashing)thencure(season)itbybrushingavery lightcoatofoilover thefaceof thepanplacing itonmediumheat forafewminutes and then removing it fromheat andwipingoff excessoil beforeputtingitawayTocleanpanscrubwithwaterandplaceonahotstoveelementuntil itdries(thenimmediatelyremoveitfromheatandallowit tocoolbeforestoring away) If yoursquove cooked somethingwith a strong flavorwash thepanwithsoapbutbesuretorinseitwellandre-cureimmediately(seeabove)IrsquovereadthatLodgeisthebestbrandandtheyrsquoreprettyaffordable
Stainless steel frying pans are another option for fryingware and aremorestable for acidic foods and liquid-based dishes If you burn something avoidscouringastainlesssteelpanasmetallicionsmorereadilyleachintofoodoncethesurfaceisscratchedInsteadallowpantosoakwithbakingsodaordetergentovernightTeflon-coated pans are handy in a ldquononstickrdquo sort of way but they really
arenrsquot safe Not only do they get scratched up over time allowing thedeteriorating Teflon synthetic coating to come off into your food but ifoverheated the plastic polymers release carcinogenic fumesAnd if thatrsquos notenoughtokeepyouawayfromthestufftherersquosanenvironmentalconsiderationMother Jones identified Teflon chemicals as ldquothe most persistent syntheticchemicalsknowntoman[sic]rdquo(MayJune2007)ndashthereseemstobenowayofremoving these toxins from the environment If yoursquore a nonstick cookwarejunkiehoweverIhearthattherearesaferpansmadewithtitaniumbuttheyrsquorenotcheapForcookinglargedisheslikestir-friesgetawokYoumightfindagoodbut
cheapcastironwokinChinatownoronemadeofcarbonsteelinakitchenstoreFollowcuringandwashinginstructionsforcastironwoks(seeabove)andagainnoTefloncoating
COLANDERSSTRAINERSampFUNNELSI have a large stainless-steel colander for draining pasta and washing saladgreens giving the greens a good shake over the sink to remove excesswater(alternativelyIhearOXOmakesagreatsaladspinner)andafinemeshstrainer
(whichcanalsobeusedasasteamerbaskettoplaceinapot)thatisessentialforrinsingdrygrainsorlegumes
ForfunnelsIrecommendawide-mouthfunnelforpouringbulkingredientsinto glass jars for pantry storage theyrsquore also useful for portioning leftovers(especially soups and stews) in jars before for fridge storage In addition asmallerthinner-nosedfunnelmaybehelpfulfortransferringspicesandotheringredientsintosmallerglasscontainers
UTENSILS
SiliconspatulasarehandyforvirtuallyeveryrecipeIprefersiliconspatulasforscrapingoutmixingbowls and the foodprocessor and theyrsquore a stepup fromrubber brands because theyrsquore heatproof to 428degF (220degC) I keep oneexclusivelyfornon-onionand-garlicusesoitdoesnrsquotflavormybakedgoodsorpuddings Yoursquoll also want an offset spatula for flipping pancakes andtransferring warm cookies to a cooling rack and a long and narrow icingspatula for frosting cakes I use awooden spoon for stirring stews a slottedspoon for testing pasta for doneness and a soup ladle for serving A pair oftongs has many uses ndash such as picking out hot vegetables from the steamerbasketWhenbakingawhiskisgoodforfluffingupflourwhenyoursquoretoolazyto sift Assuming you donrsquot spend your entire life in the kitchen and takeadvantage of something pre-made from time to time yoursquoll also need a canopener
ELECTRICAPPLIANCESIfmylandlorddecidedoutofthebluetooffermeafreemonthrsquosrentImighttakethatmoneyandinvestitinaVita-mixblenderTheyrsquollpulverizeanythingandcangrindyourwholegrainsintoflourButrightnowIgetbywithahigher-end food processor which can do more than a typical blender like processdough for pie crusts and grate and slice veggies I also have a handheldblenderwhichisinvaluableforpureacuteeingsoupsandmakingsmoothiesCoffeegrinderscanbehelpfulforthemakingafreshpotofcoffeebutIusemineforgrindingflaxseedsandoccasionallyforspicesAtoasterovenismorepracticalthananuprightslottedtoasterasitcanalso
reheatmuffinsandbakeorgrillsmallitems
Tocleanyourgrinderwelltryrunningafewtablespoonsofdryricearoundinit The grains will whisk away strong scents and flavors of coffee beans orspices
AjuicermightturnouttobeeitheroneofyourmostvaluedappliancesoradustcollectorLetrsquoshopeyouuseitifyouhaveonebecausejuicingisagreatway to get an impressive dose of easily assimilated whole foods-sourcednutrients intoyourdietCheapercentrifugal-force juicerscostabout$100buttheymayheatuptheproduce(thuskillingoffsomenutrients)anddonrsquotextractasmuchjuiceastheyshould(feelhowwettheprocessedpulpiswhenitcomesouttheotherend)somearealsolimitedtothekindsofproducetheycanprocessand if yoursquore juicing a lot the motor may burn out pretty quickly Butregardlessthecentrifugaljuicermaybeagoodjuicertostartwithifyouhavenrsquotjuicedbeforendashitrsquosbettertospend$100ratherthan$400tofindoutifyouenjoyjuicingHigherqualityjuicersareinthe$300ndash$400rangeoratwin-gearjuicerthatcancost$700(TheHippo[fromGreenpower]isamoreeconomicalbrand)ndashtheyrsquollbebetterbetsforjuicinggreensandgrassesandwonrsquotheattheproducebecauseoftheirslowerspeedSomewillevenprocessnutsintonutbutter
BAKEWAREHeatproof bakeware is essential for your oven I recommend either glass ormetalequipmenttheoccasionalceramicitemandavoidingaluminumwheneverpossible (although cast-aluminum is better than thin aluminum) because it isreactive While silicone bakeware is considered safe Irsquove never had muchsuccessbakingwithitBakingsheetsorcookietraysshouldbeshinyandlight-coloredforbestheat
distribution (While some recipesmay request that the sheet be lightly coatedwithoilIprefertolinethemwithunbleachedparchmentpaperwhichyoucansaveforfutureusesndashlikemultiplebatchesofcookiesndashandwhichmakesiteasytotransferbakedgoodstoacoolingrackWhenitcomestocakepansget2or3standard9-in(23-cm)panstostartI
lookforldquoprofessionalrdquooneswithstraightsides thatwill last longer Ialso likebakingwithBundtpans for their retro lookandbecausecakebatters seem tocookthroughwithmoreeasethaninastandardcakepanMostBundtpansthesedays are nonstick Irsquom sorry to say (mine isnrsquot but itrsquos ldquovintagerdquo from myparentsrsquobasement)Besure tooil itwellanddustwithflour(orcocoa)beforeaddingbatterandallowbakedcakestocoolcompletelyforeasiestremovalndashabrokenBundtcakecanbeheartbreaking
Loaf pans can be glass or metal ndash I highly recommend lining them withunbleachedparchmentpaper foreaseof removal (and toprotect foodfromthepanifithasnonstickcoating)
YourkitchenenvironmentshouldbeareallyenjoyableplacetoworkIdeallyitshould have good light and happy plants including fresh herbs that you cangrowonyourwindowsill(andwhichalsocontributetobetterairquality)Alsoconsiderhowyourspaceissetup(placementoffurnitureappliancesandtools)soyoucanmoveaboutandcookwiththegreatestamountofeaseMusicisalsocrucialforanafternoonofculinarydebaucheryinmyhousesoIhaveastereothatsitsontopofmycookbookshelfThekitchenalsoneedstobeacleanspaceandshouldbekeptcleanwithhealth-andenvironmentally-sensitiveproductsKeephand soapby the sinkand scrub
yourhandswellbeforehandling food (keepyour fingernails shortandremoveyour rings too) Also use separate scrubbers for vegetables and dishes andseparatespongesforcountertopsandfloors
If you like muffins have some jumbo or minimuffin trays along with astandardtrayof12andbesuretouseunbleachedlinersWhileyoumayhaveabelovedceramicheirloompieplatePyrexglasspie
plates are best for baking piesTheyrsquore inexpensive and the pies brownbetterandfasterthanthosebakedinaceramicormetalplateanditrsquoseasytowatchtheundersideofthepiecrustbrownIkeepcasseroledishesinvaryingsizesinthedrawerundermyovenforfruit
crumbleslasagnasshepherdrsquospiesandsquashaugratin(the2ndash3-qtLonesgetthemostovenaction)AgainIgoforPyrexorotheroven-proofglassdishesMy most valuable piece of baking equipment is my oven thermometer
Inexpensivemodelswhichshoulddoyoujustfineareavailablefromkitchenorhardwarestoresforafewdollars
OVENMITTSampDISHTOWELSTherersquosnothingworsethanpullingadishoutoftheovenwithovenmittsthatare as thin as pillow cases Somepeople say the best ovenmitts aremade byParvinorKool-TekDishtowelsareofcourseusefulfordryingdishesJustbesuretowashthemregularlyAlsoIkeepterryclothhandtowelsnexttothesinktouseexclusivelyfordryingmyhands
STORAGECONTAINERSLonggonearethedayswhenIre-usedoldyogurtcontainerstostorefoodinmyfridgeorpackmylunchPlasticslikethataremadeforsingleuseandthemoretheyrsquoreusedandexposedtoheat(likehotwaterwhenwashing)themoretheybreak down and the greater the risk of xenoestrogen exposure (see peelersgraters spiralizers zesters mandolines presses grinders amp reemers)Tupperware-likeproducts are convenient but shouldnot store acidic foodsorstore any foods for a long timePyrex andAnchormake sturdyglass storageware (and serving dishes) with plastic lids in various sizes that are great forputtingleftoversevenifthefoodisstillhot
CHAPTER8
GETTINGSTARTEDReadingRecipes
MeasuringampPreppingMethods
ThereareintricaciestoexecutingarecipethatcanmakeorbreakamealIfyouhavenrsquot logged a whole lot of cooking hours in your lifetime or if mealpreparationismoreofamish-mashthrow-it-togetheraffairthatproducesnotsosatisfyingresultsitrsquosbesttogooverthebasics
READINGRECIPESBefore you start read the recipe from start to finish so there are nosurprisesIrsquovetriedtoproviderecipesthatareuser-friendlyforfolkswhoarealready acquainted with preparing whole foods in a decently-stocked kitchenItrsquos a real drag though when you donrsquot pre-read the recipe and are three-quartersofthewaythroughmakingthedishbeforerealizingthatyoudonrsquothaveanessentialingredientortoolAndconsideringthisitrsquoshelpfultosetoutalltheingredientsandequipmentcalledforintherecipebeforeyoustartBesuretopreparethe ingredientasdirectedParticularlyunderstand the
placement of those actionwords For example ldquo1 cupmushrooms slicedrdquo isdifferent fromldquo1cupslicedmushroomsrdquo the formerdirectsyou tomeasure1cup of whole mushrooms then slice them and the latter directs you to sliceenoughmushroomsuntilyouhave1cuprsquosworthAndherersquosanotherexampleldquo1cupmilletcookedrdquovsldquo1cupcookedmilletrdquo the formerwouldyield fourtimesmorecookedmilletthanthelatterBesureyouunderstand thedirections Itrsquos also importantyouhave some
ideaofwhatalltheingredientsareforexampleIonceattendedapotluckwhereIoverheardldquoIdidnrsquotknowwhattamariwassoIjustputinturmerictheysoundprettysimilarrdquo
3teaspoons(tsp)=1tablespoon(tbsp)4tbsp=frac14cup513tbsp=13cup16tbsp=1cup
1cup=8fluidounces(floz)=frac12pint(pt)2cups=1pt4cups=1gallon(gal)=1quart(qt)or1liter(L)(roughly)
5milliliters(mL)=1tsp125mL=frac12cup250mL=1cup946mL=4cups189L=8cups28grams(g)=1ounce(oz)
100g=3frac12oz
454g=1pound(lb)16oz=1lb
Unlessotherwisestatedassumeldquofilteredwaterrdquoisthecleanestwateryoucanget(seewater)andproduceiswashed(seewashingfruitsampvegetables)andanydriedendsorscrappy-lookingbitsareremovedbeforeusing
MEASURINGIrsquomanadvocateforprecisemeasuringof ingredientsbecause itwillalwaysbethebestwaytoyieldexactlywhattherecipecallsforExperimentingisfunandoften essential if you donrsquot always have all the ingredients or tools but Irecommend following the recipeas closelyaspossible at leastwhenyou firstmake it in order to taste see and smell how thedish is supposed tobe thenonceyouknowtheinsandoutsofthedishyouwillbeabletoexperimentwithitwithoutruiningitForanaccuratemeasurement the ingredientshouldbe levelwith the rimof
themeasuringspoonndashIusuallylevelitoffwithmycleanfingeroraknifeTheonly time the volume shouldnrsquot be leveled off is if the recipe calls for aldquoroundedrdquoteaspoonoraldquoheapingrdquotablespoonetc
WASHINGFRUITSampVEGETABLESProducendashorganically-grownornotndashshouldalwaysbewashedwellbeforeuseYoucanwashthembeforestoringtheminthefridgeoronthecounterbutkeepinmind that thiswill break down their protective skins so theyrsquoll need to beconsumedsooner
PRODUCEOFCONVENIENCEPRE-WASHEDSALADMIXampPREPAREDPRODUCEIfpre-washedsaladgreensmakeyourlifeeasierthenIsaygoforitndashatleastatthe start But pre-sliced veggies and fruit are another story ndash I recommendstaying clear of them because of their decreased vitamin content (and theuncertaintyaboutcleanlinesswhentheywereprepped)Thisgoes forbaby-cutcarrotstoo(whicharerejectbitsofbigcarrots)
RootvegetablesndashuseascrubbrushthatisusedonlyforthispurposeLeafy greens ndash soak them inwatermixedwith a splash of vinegar to help
removepesticidesandbacteriathisincludesldquopre-washedrdquosaladmixesCommercialfruitampvegetablewashesndash(preferablyeco-sensitivebrandslike
NatureCleanFruitandVeggieWash)canbesprayedonproduceandthenrinsedoffalsosoakingproduceinsaltedwaterencouragesanybugsandslugstofalloff
Topeelornottopeel
Peeling is often an important part of preparing produce Onions avocadoscitrus and bananas must be peeled Some recipes call for peeled potatoestomatoesapplesorpeachesbutwiththesefruitsandvegetablesyouwillretainmore nutrients if youdonrsquot peel themOn the other hand pesticides are oftenconcentratedinthepeelofconventionallygrownvegetablessopeelingthemisbeneficialforreducingpesticidesinyourfoodIalwayspeelapplesforpieandpotatoesthatwillbemashedtoachieveasmoothertextureinthefinaldishHereareafewpeeling tipsAvocadondashsliceavocadoinhalf lengthwisearoundthepittwistopenthenremovepitSlicefruitwhilestillinitsskinthenscoopoutsliceswithaspoonOnionsndashsliceabitoffthetopoftheonionThepaperyortoughlayersofskin
willthenbeeasytopeelawayIfyouonlywanttousehalftheonionkeeptheskinontheunusedportionandmakesuretocoverthefaceoftheunusedonionotherwiseitcantaintthetasteoftheotherfoodinyourfridgeGingerndashespeciallyifyourgingerwasconventionallygrownitcanbepeeled
with theedgeofaspoonThis is thebest technique forsavingasmuchof thefleshyrootaspossibleaspeelingwithaknifecreatesmorewaste
CUTTINGVEGETABLESSlicing cuttingavegetable inonedirection tomakeaparticular shapeFor
example a carrot can be sliced across to produce rounds or at an angle toproduceovalsChopping cutting in at least 2 directions to produce bite-sized or smaller
pieces
Herbs are best chopped by washing and thoroughly drying them first thenremoveanddiscardthickerstemsrollintoacigar-likeshapeandcutacrosstocreatethesizeofleafyoudesireDicing produces smaller pieces than chopping usually about 18ndashfrac14 in (3ndash6
mm)insizeMincing finely dicing that produces the smallest pieces Strong-flavored
vegetableslikegarlicorgingerareusuallymincedItrsquosbesttousealargechefrsquosknifeandacuttingboardorafoodprocessortomakethesefinecutsJulienneproducesmatchstick-sizedpiecesZesting a technique that uses a zester or fine grater to remove the outer
(colored) layerofcitrus fruitscalled thepeelor rind (azester is alsogood forfinely grating ginger) The resulting zest adds intense citrus flavor to dishesAlwayszestlightlyavoidingtheunderlyingwhitelayercalledthepith
CHAPTER9
PREPARINGVEGETABLESGRAINS
ANDLEGUMESCookingampSproutingMethods
Overtimemuchofyourdailyfoodpreparationwillbecomeano-brainerButifyoursquore just starting out or if yoursquore relearning your way around the kitchenwithoutyourmicrowaveyoucanuseallthetipsyoucangetLetrsquosstartwithcommoncookingtermsBoilwhenaliquidboilsbubblesburstalloveritssurfaceKeytoremember
if yoursquore not sure if itrsquos boiling then itrsquos not boiling or if you can stop thebubblesbystirringitrsquosnotatafullrollingboilParboil to cook briefly (but not completely) in boiling water Sometimes
vegetables like carrots can be parboiled before adding them to a stir-fry toquickenthecookingprocessRoasttocookinapanuncoveredintheovenThistechniquegivesveggies
browncrispyedgesandsoftinsidesandoftenasweetertasteSauteacute to sauteacuteheat a small amountofoil ina skillet thenadd ingredients
andstirgentlywhiletheycookSteam to steam place ingredients in a steamer basket or rack in a pot of
simmeringorboilingwater(withjustenoughwatersothatitdoesnottouchthebasketorrack)andcoverwithalid
STEAMINGVEGETABLES
Youwillneed
bullVegetable(s)ofyourchoicebullSharpknifeampcuttingboardbullStainlesssteelpotwithfittedlidbullSteamerbasketbullTimerbullTongs(orafork)
Wash your veg well ndash if using carrots or sweet potatoes scrub them with avegetablebrushorpeelthemiftheyarenotorganicFillpotwith1ndash2-in(2frac12ndash5-cm)coldwaterPlacesteamerbasket(orrack)in
potndashwaterlevelshouldjustbeunderbottomofbasketPlacepotonstoveoverhighheatandcoverwithlidtobringtoaboilCutvegetablesasdesiredwithasharpknife(egcutleafygreenslengthwise
along stembefore choppingwidthwise or slice sweet potatoes in thin roundsgreenbeansorsnowpeasjustneedtheirtipstobechoppedoff)Oncewaterisboilingplacepreparedvegetablesinsteamerbasketandcover
with lid Set timer for the appropriate time (see below)Most veg except forsweetpotatoesandsquasharebestcookedaldentegreenvegetablesshouldbebrightgreenwhendonendashtheyareovercookediftheyturngreyoryellow
I do not recommend steaming (or cooking or reheating) foods in themicrowave (just get rid of that microwave) Along with its yet-to-be-provenlong-term health effects a Spanish study revealed that heating foods in themicrowavedramaticallydecreasedvitaminlevels
SteamingtimesbullSpinachSwisschardleaves30secbullBokchoysnowpeas1ndash1frac12minutesbullKalecollardscarrotsSwisschardstalks2minTherearemanykindsofvegetablesthatcanbesteamedincludingbokchoybroccoli Brussels sprouts carrots cauliflower collards green beans kalesquash sweet potatoes and Swiss chard Steaming allows you to retainmorevitaminandmineralcontentthanifyouweretoboilthevegetablesandtheyaremore digestible and fibrous the closer they are to their raw state this iswhytheyarebeststeamedaldentebullBroccolicauliflowerbeetsgreenbeans2frac12minbullBrusselssprouts3ndash4minbullSquashsweetpotatoescornonthecob8ndash10min
Once steamed remove pot from heat and uncover to stop steaming processRemove veggies with tongs or a fork and serve topped with homemadedressingflaxhempseedoilandtamariorwithsoup
ROASTINGSQUASH
Youwillneed
bullSquashofyourchoicebullSharpchefrsquosknifeampcuttingboardbullBakingsheetbullOliveoilseasaltampmaplesyrup(optional)bullTimerbullTongs(orafork)
Roastingsquashisquitesimpletodoandmakesagreatfoundationforacool-weathermealPreheatovento375degF(190degC)WashoutsideofsquashwellSlice in half lengthwise ndash thismay require some effort but if you rock the
knifebackandforthasyoucutdownyoushouldbeabletodoitScrapeout seedsandpulpanddiscardor setaside (Youcanseparate seeds
frompulptosstheminsaltandroastthemonabakingsheetalongsidesquashuntilgoldenTheyrsquoretastyandnutritious)Pour about 1 tbsp oil onto each squash half and rub it over flesh and skin
Place squash halves flesh-side down on a baking sheet (linedwith parchmentpaperifdesired)Roastforabout40minutesuntilthefleshisalmostsoftRemovefromovenflipsquashflesh-sideupsprinklefleshwithseasaltand
drizzle with maple syrup (if desired) and roast for another 10 minutes (toenhancethesweetnessandthecrispedges)Ifyoursquoreplanningtousethissquashin another recipe omit this step and simply bake flesh-down for another 10minutesoruntilsoftServehotalongsidegreensandagrainorlegumedish
COOKINGGRAINS(Seechart)
Youwillneed
bullGrain(s)ofyourchoicefilteredwaterseasaltbullFinemeshstrainerbullStainlesssteelpotwithfittedlidbullTimer
There are many varieties of winter squash to choose from for roastingincluding acorn ambercup buttercup butternut carnival delicata HubbardkabochapumpkinandspaghettiImightrecommendroastingaboutfrac12lb(230g) raw squash per serving Most varieties of squash have vibrantly coloredorangefleshwhichisrichinbeta-caroteneandwillbeautifullybrightenupanydinnerplate(IfyouwanttoroastotherrootvegetablesndashseerecipeforMapleRoastedRootsndashomitmaplesyrupifdesired)COOKINGGRAINS
Contains gluten ndash except for oats which have been recently deemed non-glutinous although theyrsquoreoftenprocessed inamillwithothergrains that areglutinoussotheyrsquorenotalwayssafeforthosewithglutenallergies
FORANUTTIERFLAVORAnothermethodofcookinggrainsthat impartsanuttier flavor is topanroastthemfirstfor3ndash5minutes(stirringorflippinggrainsinpanuntiltheyarelightbrownbutnotburnt)Thentransfertosimmeringsaltedwaterorvegetablestockand cook Remove from heat and let them sit for 10 minutes in a sieve orcolandertodrainFluffwithaforkandserveCookingtimeforthismethodwillbeshorter
Measuregrains (aboutfrac14ndashfrac12cupdrygrainsperserving)pour intoa finemeshstrainerandrinseundercoldrunningwaterPlace rinsed grains in a saucepan and combine with appropriate amount of
filteredwaterAddapinchofseasalt (exceptwhencookingamaranthkamutspeltorwheatberries)PlaceonstoveandturnheattohighBringtoaboilthenreduceheattolow
cover and allow to cook (do not uncover andor stir grains while cookingstirring breaks the grainsrsquo cells and the result is a starchy sticky mess) untildoneFluffwithaforkandserveMany grains cook at a 21 ratio water to grain it does vary but when in
doubtthisisthesafestmeasurementtofollowNot sure how much to soak 1 cup dried legumes before soaking generallyequalsabout2frac12cupscooked
StorageofuncookedgrainsGrains shouldbe stored in clean airtight containers in a cool dryplaceWithwheat speltandkamutrsquoshardouter layers theycanbestored formanyyearsunder the right conditionsRicewill store for about twoyearsMilletmay gorancidifstoredtoolong
COOKINGLEGUMES(beanslentilsamppeas)(Seechart)
Youwillneed
bullLegume(s)ofyourchoicefilteredwaterkombuseasaltbullFinemeshstrainerbullStainlesssteelpotwithfittedlid(orapressurecooker)bullTimer
MuchlikeAmeacuteliePoulainfromthefilmAmeacutelieIalsoloveplungingmyhandintoacontainerofdriedbeansIrsquomnotallthatamazedanymorewhenImeetvegansandvegetariansoreven
omnivores who donrsquot know how to cook dried legumes While wersquore allhopefully aware that legumes are an essential part of our diet they have areputation for taking a long time to cook but cooking beans yourself is lessexpensiveand lessdrainingon theworldrsquos resourcesandmorenutritiousovercannedvarietiesCooking legumes from theirdried form ispretty simpleonceyoursquovedoneitafewtimesTryitandsee
SoakTostart itrsquos important tosoakbeansbeforecookingbecause itwillhelp themcookfasterandmoreevenly Iusuallyputdried legumes inaglassorceramicbowlpouragenerousamountof filteredwaterover them(about41water tolegumes) cover and allow to soak for 6ndash24 hours (depending on the type oflegume)Ifyoursquoreinarushquick-soaktheminjust-boiledwaterforonly1ndash2hoursBesurenottoputanysaltinthissoakingwaterSomelentilsdonotneedtobepresoaked
Ifyouhavesoakedlegumesbutarenrsquotabletocookthemwithin24hoursbesureto drain and cover themwith fresh water and store them in the fridge Cookwithin2ndash3days
COOKINGLEGUMES
Withtheexceptionoflentilsandsplitpeascooklegumesinliberalamountsofwaterandthendrainoffexcessattheend
UNDERPRESSUREIfyoucooklegumesoftenorwouldliketopurchasingapressurecookermaybeawiseinvestmentApressurecookerisapotwithasupersealonthelidtopressurize theheat andallow the legumes to cookat a faster rateBe sure tocarefullyreadthedirectionsforyourpressurecookerbeforeusing
DrainamprinseAfter soaking when the lentils or beans have plumped up a bit transfer to asieveorcolanderandstrainoffsoakingwater(youcanuse thiswaterforyourplantsunlessyouusedthequick-soakmethod)thenrinsethoroughlyundercoldrunning water Rinsing legumes is important to as my friend Dan franklyexplainsgetridofthefarts
CookPlace soaked and rinsed beans in a heavy-bottomed pot Add enough filteredwatertocoverabout2inchesabovethelegumesThenyoucanadda2ndash4-in(5ndash10-cm)pieceofkombuifdesiredPlace pot on high heat and bring to a boil Once boiling reduce heat to
simmerandcoveruntilbeansaresoftbutnotfallingapartSkimoffanyfoamthatmayrisetothesurfacewhilecookingDonrsquot take beans off heat until they are fully cooked (not al dente) unless
they will be cooked in something like a soup or stew laterWhen beans areundercookedtheyputextrastressonyourdigestivesystemandaremorelikelytogiveyougasAlllegumeswhencombinedwiththeessentialaminoacidsingrainsbecome
excellent low-fat sources of protein they also provide cholesterol-loweringfiberEnjoyinsaladssoupsstewsdipsgraindishesoranythingyoulike
Legumetipsbull Freezing cooked beans changes the texture so theywonrsquot be good for beansalads but theywould be fine for use in soups or blending into dips such ashummusbullShelflifetheonlywaytotellifyourdriedbeansorlentilsarefreshistosoakthem ndash if they become wrinkled theyrsquore old if they become plump theyrsquorefresh
Kombu isa typeof sea vegetable (seaweed) that comes in longgreen stripsand isavailable fromyour localnatural foodsstoreorAsianmarketCookinglegumeswithmineral-richkombuincreasesthenutritionalvalueofthedishandhelpsmakethelegumesmoredigestibleEnsureyouremoveanddiscardkombuaftercookingKombuwillnotlendaldquoseaweedyrdquotastetothelegumes
SPROUTING(Seechart)
Youwillneed
bull 1ndash4 tbsp viable seeds nuts grains or legumes (use organic if your seeds have been irradiated theycannotbesprouted)filteredwaterbull commercial sprouter or a wide mouth frac12 ndash 1-L glass jar food-grade screen mesh or a piece ofcheesecloth(tocovermouthofjar)andarubberband(toholdscreeninplace)
WhysproutbullSproutsaresupergoodforyouTheyrsquoremuchmorenutritious than theseednutbeanorgraintheycomefromortheplanttheywouldbecomebullSprouts are the storehouses of the energy that is needed to produce the nextgenerationoftheirplantTheyrsquorepackedwitheverythingtheyneedtomakethetransformationfromseedtoplantbullSproutshavealltheessentialaminoacidsplusvitaminsmineralschlorophyllandenzymesbullThenutrientsinthesproutaremuchmorebioavailable(abletobeabsorbedbythebody)thantheyareintheseedorplantbullAll sorts of enzymes that facilitate its growth and are also good for us areproducedinthesproutingprocessThoseextraenzymeshelpwiththedigestionofanythingyoueatwithsproutsbullSproutingtakesonlyafewdaysandverylittleeffortbull You can do it right in your own kitchenwithout any expensive equipmentFooddoesnrsquotgetanymorelocalthanthisbullSincesproutscanbegrownanytimeofyearinanyclimateyouhavenoexcusenottostartsprouting If using a commercial sprouter follow its directions otherwise followdirectionsbelowforusingglassjarmethod
Aim to eat frac12 cup of sprouts each day Enjoy them in salads sandwichessmoothiesstir-friesorotherentreacuteesorontopofsoups
SoakPlace seeds nuts grains or legumes in jar (nomore than 13 full) coverwithmesh screen or cheesecloth and securewith rubber bandAddwater to rinseseedsetcthendrainimmediatelyCoverrinsedseedsetcwithcoolorroom-temperature filtered water (about 3 in7frac12 cm above seeds etc) Soak forrecommendedtime(seepackageofseedsorthechart)
DrainamprinseDrainoffanddiscardwateraftersoakingasitcontainsenzymeinhibitorsThenrinseanddrainsprouts(nosoaking)atleasttwiceaday(Inhotweatherdothisthree times a day to preventmold growth)Ensure theyrsquore really drainedwelleachtimebyproppingjarupsidedownondish-dryingracktodrainonanangleinabowl
EatampenjoySprouting takes 2ndash5 days and sprouts are readywhen they are as long as thegrainor legumes themselves small seeds are readywhenhulls begin tobreakaway from their two tiny leaves Once sprouted place in a container with afoldedpieceofpapertowelonthebottomtoabsorbanyexcesswaterandthenstoreinfridgeEatwithin4days
SPROUTING
(Left to right) Blueberry Buckwheat Muffins Spiced Squash MuffinsCinnamonSwirlBiscuitsandBananaChocolateChipMuffins
CranberryGingerGranolawithGetUpampGoSmoothie
CHAPTER10
MAKINGGREATBAKEDGOODS
HealthybakedgoodshavehadaprettybadrapTheyrsquoveoftenbeenconsideredtobedense dry crumbly blandor toughWhenyoursquore enjoyinga cookieorsliceofcakeyoudonrsquotnecessarilywantthefirstthoughttobeldquoOoohhealthyrdquoYouwantldquoMmmmdeliciousDecadentTodieforrdquoOvertheyearsofplayingaroundinthekitchensanseggsanddairyproducts
I have come to pride myself on being a relatively skilled vegan baker Thischapter will provide you with some general guidelines for impressive bakedgoods more specific details will be found in chapters thirteen nineteen andtwenty
FLOURSNotallfloursarecreatedequalWheatflourwhileitiscommonlyusedinconventionalbakingisnotusedin
thesebakingrecipesInsteadmostcallforspeltflour
WHYWHEAT-FREEAlong with dairy wheat is one of the most allergenic foods Our constantexposuretowheatinourdietsisalikelyculpritAndunlessyourdietrsquosalreadyprettyvariedandwhole foods-basedIrsquodbewilling tobet thatyouhavewheateveryday insome formndashbreadpastacerealsbakedgoodsandsoysaucendashandaredueforachange
Spelthasasmuchproteinashigh-proteinwheatflourandtendstobelessofan allergen than wheat flour Spelt gluten is sensitive so you should avoidoverworking it it requires aboutfrac34 of the liquid thatwholewheat requires inbaking
AlternategrainfloursHere is a list of alternative non-wheat flours that can be used ndash usually insmaller quantities ndash in baking (see Whole grains for additional nutritionalinformation)Amaranth flouroffers calciumaswell ascalciumco-factors (minerals that
help calcium to be absorbed) and is high in protein Amaranth adds a spicysweetandnuttyflavortopancakeswafflesormuffinsandisusuallyaddedinsmallquantitiestoleavenedproductsflatbreadscanhavemoreamaranth(Nogluten)BrownriceflourhasamildnuttytasteItisgoodinpiecrustsorpizzacrusts and can be used to make cookies pancakes and waffles Provides BvitaminsandvitaminE(Nogluten)Buckwheatflouroffersmoreproteinthanmanyothergrainsandistypically
addedtopancakeswafflesandpasta(Verylowgluten)CornmealoffersaheartytexturetomuffinsbreadsandofcoursepolentaIt
contains its bran and germ Blue cornmeal has a higher protein content thanyellowcornmeal(Nogluten)Millet flour gives baked goods a delicate taste and works well with other
gluten free flours For yeast breads up to 30millet flourmay be used butbecausemillet is gluten free it needs to be combinedwith glutinous flours toenable the bread to rise It provides protein calcium iron magnesiumpotassium and phosphorus (No gluten)Oat flour also contains its bran andgermandisoftencombinedwithfloursthatcontainglutentoaidrisingItoffersasweetcake-likecrumbthatmakesitreallyniceinbakedgoods(Lowgluten)Oatbran is agood sourceof (soluble) fiber andmakes agood substitute forwheatbran(Lowgluten)QuinoaflourhasadelicatenuttytasteItcanbeusedasthesoleflourwhen
makingcrepespancakescookiesormuffinsandshouldbemixed50-50withagluten flourwhenbakingbread It isacompleteproteinandcontainscalciumiron phosphorus vitamin E and lysine (No gluten)Rye flour also has lowgluten content so breads made with it can be dense but moist To make ryebreadslessdenseaddsomespeltflourorwholewheatflour(iftolerated)(Lowgluten)SoyflourisagoodsourceofproteinIthasnoglutensoagainyouwillneed
additionalflourswithglutentohelpitrise(Nogluten)TapiocaflourcanbeusedasathickenerIt isaniceadditiontogluten-free
breadsgivingthemabettertexture(Nogluten)
TeffflourhasamaltyflavorandisrichincalciumproteinandironItcanbe used to thicken soups and sauces Combine it on a 15 ratio with spelt orwheatsothatbreadrises(Nogluten)
RAISINGAGENTSBakingsodaorsodiumbicarbonateisachemicalraisingagentthatlookslikewhitepowderThisishowitworkswhenyouaddliquidandacidtothepowdercarbon dioxide gas is produced These carbon dioxide bubbles in your battercauseit toriseCreamoftartarorlemonoryogurtgenerallyprovidetheacidMakesuretheoneyoubuydoesnrsquothavealuminumasoneoftheingredientsBakingpowderconsistsofbakingsodaandat leastoneacid thatwillwith
the addition of liquid create carbon dioxide and cause rising Double-actingbakingpowderhasanacidthatreactsatroomtemperatureandonethatreactsatthehighertemperaturesofcookingsothatyourbakedgoodsgetthatextralift
OTHERWHEAT-BASEDPRODUCTSCOMMONLYUSEDINBAKING
Enrichedflour
Grahamflour
Glutenflour
SemolinaUbutflour(unbleacheduntreatedflour)
Unbleachedflour
Wheatbran
Wheatgerm
Whiteflour
WholedurumwheatWholepastryflour
BAKINGTIPS1 |Read the recipe from start to finish before you do anything Set out allingredientstoensureyoursquovegoteverythingyouneed
ISYOURBAKINGPOWDERFRESHBakingpowdershouldbereplacedeveryyearWhenyoubringanewcontainerofbakingpowderhomelabelitwiththedateAfter6monthstestittoseeifitstillworksadd2tspbakingpowderto1cuphotwaterndashifitfizzesandbubblesitrsquosstillusable2|Preheatoventocorrecttemperature(itrsquosbesttouseanoventhermometer)3 | Prepare baking sheets trays or pans to be used ndash cut andor foldparchment paper as needed to fit in pan andor lightly coat bottom and sideswith any good oil (coconut sunflower or olive) and dust with flour cocoapowder(forchocolateyrecipes)orcornstarchForloafandcakepanslightlyoilpanlaydownparchmentandlightlyoilittoo(justtobesafe)Justlinecookiesheetswithparchmentnooilingrequired4 | Measure ingredients precisely Use a liquid measuring cup for wetingredients(egoilnondairymilkormaplesyrup)anddrymeasuringcupsfordryingredients(egfloursugarorcocoapowder)Measureingredientsateyelevelanduseyourcleanfingeroraknifetoleveloffdryingredients
HOMEMADEMIXESBETTERTHANBETTYCROCKERIf therersquosabakedgood thatyou like tomakeoftenor ifyoursquoregoing tobakesomethinginafewdaysbuthavesometimenowmakeamixtakeacontainerwithasealablelidandfillitwiththemeasureddryingredientsrequiredfortherecipeLabelitwithanyfurtherinstructionsrecipetitleorsimplylistquantitiesofwetingredientsneededtocompletetherecipe
5 |Sift or whisk together dry ingredients before adding wet ingredients andalways siftbakingpowderbaking soda andcocoapowder to removeclumpsWhenmeasuringingredientstobesifteddonrsquotpackthemintothecuporspoon6|Creamsugarwithfat(inthisbookoftencoconutoil)thengraduallyaddtomixeddryingredientsThelightfluffysugar-and-fatmixturecontainsairwhichwillmakeyourbakinglighterasitcooks7 |AvoidovermixingWhenyoumixtoomuchglutendevelopsinbatterand
your cakes and muffins wonrsquot rise as well When combining wet and dryingredients gently foldwith a silicone spatulaorwooden spoonndashyourbakedgoodswillbelighterandhavenicercrumbtexture
Liningbakingpansortrayswithparchmentisalsoagoodideaifyoursquorebakingwith pans that are looking a little worse for wear or are made from a morereactivematerial(likealuminumorTeflon-seeskillets(fryingpans)
8|UsecoldingredientsforbiscuitsorpiecrustsworkcoldfatintocoldflourthenaddcoldliquidsandmixquicklybeforerollingorpattingoutdoughColdingredientskeep the fat frommelting into flourbeforebakingWhendough isbaking themelting fat leavesairpockets thatmakebiscuitsorpiecrusts lightandflaky9|Oncewetanddryingredientsarecombinedputbatterinovenasquicklyaspossible(Thisgoesforcakesmuffinsandbiscuitsinparticular)10 |Nopeeking in the ovenAvoid opening oven before baking is complete(especiallywithcakesloavesandmuffins)Ifyoudoopenitcloseitgentlyndashallowingittoslamcouldcauseyourcaketofall
11|TestfordonenesswithaskewertoothpickorknifeSlideitintothecenterofthebakedgoodndashifitcomesoutcleanitrsquosdoneIftherersquosstillstickybatterbake it for another 5ndash10minutesOther signs of doneness cakes andmuffinsthat have domed tops golden color on top of vanilla cakes or on bottoms oflight-colored cookies and cracks in tops of loaves or loaves pull away fromsides of pan Sometimes brownies and cookies can be removed from ovenbeforetheylookcompletelydonesothattheyarechewywhentheycool12|Allowbakedgoodstocoolcompletelyintheirpansfor10minutesbeforetransferring to a cooling rack before storing or serving If cookies areovercookedhowever transfer them to a rack right awayAllowcakes to coolcompletely before frosting and pies to cool and set for half an hour beforeserving
13 |Storeinairtightcontainersatroomtemperaturefor2ndash7days(dependingontheitem)butcookieswillbegoodfromaweekuptoamonthBakedgoodsshould only be stored at room temperature for a couple of days beforerefrigeratingorfreezingifdesired
EGGREPLACERS(EQUIVALENTTO1EGG)bull frac12 medium or large banana for desserts or sweet things like pancakes orsmoothiesbull3tbspndashfrac14cupapplesauceforsweeterrecipesbullfrac14 cup softsilken tofu use a food processor tomake it very smooth beforeusingbull1tbsppsylliumseedhusks+2tbspwaterforbreadsampbakingbull1frac12tsppowderedldquoeggreplacerrdquo+2tbspwateravailableinmosthealthfoodstores
Flaxeggsversion1greatforpancakesbreadsandotherbakingbull13cupwholeflaxseedsbull1cupfilteredwaterBlendseedstoanevenmealinablenderorsmallfoodprocessorSlowlyadd
waterandcontinueblendinguntilmixtureresemblesathickmilkshakeStoreinanairtightcontainerinyourfridgeforupto6daysMakes6ldquoeggsrdquo3tbsp=1egg
Flax eggs version 2 great for fancier baked goods or when you want egg-replacertobeasneutral-tastingandtexturedaspossiblebullfrac12cupflaxseedsbull3cupsfilteredwaterCombineflaxseedsandwater intoasaucepanonhighheatBringtoaboil
then reduce heat to simmer for about 20minutes stirring often (Imean it) topreventseedsfromstickinguntilmixturebecomesldquogloppyrdquo(willthickenmoreasitcools)StrainouttheflaxseedsanddiscardoraddtohomemadegranolabarbatterMakesabout1dozenldquoeggsrdquofrac14cup=1eggStoreinajarinfridgeforupto2
weeksorinanairtightcontainerinfreezerforafewmonthsTheaverageCanadianconsumes30ndash40kg(66ndash88lb)refinedsugareachyear
butwe seldom think aboutwhat is in itwhere it comes from orwhy it is socheapThe most common sugar is granulated refined white sugar It is made fromsugar cane or sugar beets The juice of these plants is boiled until theconcentrationofsugarissogreatthatitbeginstocrystallizeoutTheliquidthatremains is used tomakemolasses and the crystals of granulatedwhite sugarthat remain contain simple carbohydrateswith nomicronutrientsVariants ofwhitesugarincludeicingorpowderedsugarwhichismadefromfinelygroundgranulatedsugarcrystalswithcornstarchaddedtopreventclumpingandlightand dark brown sugars that are colored and moistened with molassesTurbinadosugarismadebysteamingunrefinedrawsugarfromsugarcaneItlookslikepalebrownsugarandcanbeusedtoreplacebrownsugarBakingcanbefinickybutIencourageyoutotrysugarsubstitutionsSome producers of refinedwhite sugar use charcoal filtersmadewith animalbones
SUGARSUBSTITUTIONSHere are some general recommendations to replace 1 cup of refined whitesugarAgavenectar (frac34cup)Reduce liquid in recipebyfrac14cup for every cupof
agaveusedBarleymalt(1frac14cups)Reduceliquidinrecipebyfrac14cupIfarecipecallsfor
honey molasses or rice syrup barley malt can be substituted measure formeasure (but substitutingbarleymalt formolassesmaynotwork asmolasseshasaverystrong taste)Barleygrainsare treatedwithenzymes thatdigest thegrainsrsquo complex carbohydrates into a more simple sugar producing sweetmaltose-richsyrup
BrownRiceSyrupseebarleymaltMaplesugar(1cup)Ifarecipecallsforhoneymolassesorricesyrupbut
youwanttousemaplesugaritcanbesubstitutedmeasureformeasureMaplesyrup(1cup)Reduceliquidbyfrac14cupforeverycupofmaplesyrup
usedMolasses ( frac12 cup) Reduce liquid in recipe by frac14 cup Molasses contains
significant amounts of a variety of healthy minerals (iron calcium coppermanganesepotassiumandmagnesium)ItismadefromtheliquidleftafterthefirstcrystallizationofsugarfromsugarcanejuiceThisliquidisboiledagaintoproduce light molasses but further boiling make the liquid darker and morebitter asmore andmore sugar is extractedndash the secondboilingproducesdarkmolassesandthethirdblackstrapBe sure to buy organic molasses ndash conventional sugar cane is grown withpesticideswhichstayintheliquidaftersugarcrystallizesoutsometimeslardisusedasadefoamingagent
RapaduraampSucanat(1cup)Rapaduraismadeofsucrosecrystalsthathavebeencoated inmineral-richcookedcane juiceSucanat ismade thesamewayandhasamolasses-typetastewhichcanbetoostrongforsomerecipesJaggerygurpiloncilloandpanelaareothernamesforrapaduraorSucanatStevia(18tspwholeleafpowder=1tspsugar38tsp=1tbspsugar2tbsp=1
cup sugar amounts differ if using liquid orwhite powder form see productrsquoslabel)Steviaanextract fromthesteviaplant ismuchsweeter thansugarandtherefore less needs to be used it also has very few caloriesManyWesternhealth authorities have yet to acknowledge stevia as a safe sugar substitutestatingthattherearenotenoughstudiesontheplanthoweversteviahasbeenused in South America for centuries and there have been many studies thatreport that stevia is a safe anduseful sugar replacement especially for peoplewithdiabetesorhypertension(somefolksfeelthatthislackofsupportmayhavesomethingtodowithpressurefromtheartificialsweetenercompanies)Steviaisavailableathealthfoodstoresandsomegrocerystores
BEFAIRRemember when I mentioned that between the 17th and 20th centuriesEuropeans colonized many areas of the planet and took over control ofagriculturepracticeswhichbenefitedthemselvesandlefttheindigenouspeoplesworkingforalittlemorethansurvivalwagesThe20thcenturysawthesigningof global trade agreements that further eroded the power of ldquothe peoplerdquo (ienon-corporations) to controlwhat theycouldcharge for theirgoodsand laborHerearesomeinterestingfactsfromFairTradeToronto(fairtradetorontocom)avolunteergroupthatworkstoincreasetheawarenessaboutandavailabilityoffairtradeproductsbullSixcorporationscontrolapproximately70ofworldagriculturaltradewhileagriculturesupports the livelihoodsof70ndash80ofpeople living in low-incomecountriesbullSince1975GDPpercapitainindustrializedcountrieshasincreasedby50ithasfallenby15intheworldrsquosleastdevelopedcountriesbullOverthepast20yearstheleastdevelopedcountries(representing20oftheworldrsquospopulation)havesuffereda50declineintheirshareofworldtradebull Since 1960 the gap between the rich and poor has increased by 250Reactingtotheseglobalinequitiesconcernedconsumersbegantoorganizeandpromote new standards for producing goods for trade Goods that met thestandardswerecertifiedldquofairtraderdquoitemsbythecountriesbetweenwhichthey
werebeingtraded
BelowisalistofthegoalsoffairtradealsofromFairTradeTorontobull Improve the livelihoods and well being of producers by improving marketaccessstrengtheningproducerorganizationspayingabetterpriceandprovidingcontinuityinthetradingrelationshipbull Promote development opportunities for disadvantaged producers especiallywomenand indigenouspeopleand toprotectchildrenfromexploitation in theproductionprocessbull Raise awareness among consumers of the negative effects on producers ofinternationaltradesothattheyexercisetheirpurchasingpowerpositivelybull Set an example of partnership in trade through dialogue transparency andrespectbullCampaign for changes in the rules andpracticeof conventional internationaltradebull Protect human rights by promoting social justice sound environmentalpracticesandeconomicsecurity
Fairlytradedgoodsarewidelyavailableinsugarcocoaandchocolateproductscoffee tea spicesquinoaandbananasEncourageyour localgrocerystore tostocktheseproducts
THINGSTOCONSIDERWHENBUYINGSUGARMostsugarcomes fromsugarcanewhich isusuallyharvestedbypoorlypaidworkersinlessthancomfortableconditionsAsvegansweareconcernedwithanimal rights and therefore should also be concerned about the rights of thepeoplewhoproduceourfoodIfyouuserefinedsugarconsiderbuyingorganicfair trade sugar to support organic farming and fair working conditions forworkers(andthecommunitiesinwhichtheylive)Organicandfairtradesugarisavailableatmostlargegrocerystoresaswellashealthfoodstores
CHAPTER11
DRINKUP
GoodMorningElixirbullldquoApplePierdquoFiberDrinkbullAlmondMilkbullCoconutMilkGetUpampGoSmoothiebullGreenSmoothiebullDecadentDateSmoothieImmune
BoostJuicebullEasyTeabullTurmericGingerTeabullHotIron
GOODMORNINGELIXIR
I am not typically a routine-oriented person but I do drink my lemon waterevery morning In traditional Chinese medicine sour tastes are linked to theliver which makes this drink a great daily detox for our bodies it alsostimulateshydrochloricacidproductioninourbellies(forgooddigestion)andisamorerefreshingwaytostartthedaythandrinkingcoffeeIfyouarenewtocleansingworkyourwayuptousingfrac12alemonOnyour
firstmorningyoumaywanttousejustonelemonsliceonthesecondandthirddays a frac14 lemon and by the fourth day the entire frac12 lemon I make a largeamount in a 1-qtL glassMason jar but feel free to use a smaller quantity ofwaterforalargemugrsquosworthuptofrac12organiclemon(seenoteinintro)washedwellbeforeslicing1frac12ndash3cupsroomtemperaturefilteredorspringwaterfrac12ndash1cupjust-boiledfilteredwater
Usingareamerreleaseallthelemonjuiceintoalargemug(orglassjar)thendropthelemonintoo(ifyourlemonisnrsquotorganicskipthisstep)Fillmugabout 23 fullwith the room temperaturewater then topupwith just-boiledwaterAfterdrinking followwithanotherglassofwater or at least a swishofplainwaterinyourmouthtoremovetheacidiclemonjuicefromyourteethPictureyourliversmiling
MAKES1SERVINGGFSFNFR
JuicingCitrusTogetthegreatestamountofjuiceoutofacitrusfruitfollowthesesimplestepsbullUsingyourpalmrollfruitaroundonkitchencounterortabletopbullWashitwell(thisisespeciallyimportantifyouareusingtherind)bullSliceopenwidthwiseoveryourmugorglasstocatchanyjuicygoodnessbullWith a reamer (I prefer the handheld reamers to tabletop ones unlessthereisalotofjuicingtodo)extractasmuchjuiceandpulpaspossibleIfyoudonrsquothaveareameraforkwilldondashjusttwistittoloosenthepulp
ldquoAPPLEPIErdquoFIBERDRINK
Many of us donrsquot get enough fiber in our diets whichmeanswe often arenrsquoteliminatingenoughwastefromourbodiesAndwhenwersquorenoteliminatingthatwaste it gets reabsorbed Itrsquos a rotten cycle literally Herersquos a great drink(slightly adapted from naturopathic doctor Sat DharamKaurrsquos recipe) to getyougoingTheapplejuiceandcinnamonmakeittastytooAllingredientsshouldbeavailableathealthfoodstoresbutifyoucanrsquotfind
themalljustmixupwhatyoursquovegotYoucandrinkthisdailybetweenmealsoruptofourtimesadayunderasupervisedcleansingregime
1frac14cupsfilteredwater13cuporganicunclarifiedapplejuice(containsapplepectin)1tbspflaxseedsfreshlyground(fibersourceampbowellubricant)2tsppsylliumseedhusksiftolerated(fiberbulkingagent)1tspwheatbraniftolerated(fiberthatremovestoxicmethylmercury)1tspchicoryrootextractpowder(containsinulinaprebiotic)frac12tspslipperyelmpowder(soothesintestinalliningampisanticarcinogenic)frac12 tsp cinnamon (discouragesunhealthybowel floraampnormalizesblood sugarlevels)frac12 tsp nondairy probiotic formula powder containing Lactobacilli acidophilus
andBifidobacteriumlongum
Combineallingredientsina2-cupglassjarandscrewonlidShakevigorously thendrink immediatelychewingeachmouthfulafewtimesbeforeswallowingFollowbyrefillingjarwithextrawateranddrinkingthattoo
MAKES1SERVINGGF(ifomittingbran)SFNF
Some folks findpsylliumseedhusksmake thembloated Ifyoursquorenotsure iftheydotrymakingthedrinkwithpsylliumonedayandwithoutanotherdayandseehowyoufeel
ALMONDMILK
Itrsquosnice tobeable tomakerawnondairymilkright inyourownkitchenandnotrelyonsoymilkTetraPakstoenjoyyourcerealinthemorning
frac12cuprawalmondssoakedinfilteredwaterovernight(orfor4ndash8hours)3ndash4cupsfilteredwater(tothickenmilkasdesired)18tspseasalt(optional)upto1tbspagavenectarorbrownricesyruporfrac14tspgreensteviapowder(tosweetenasdesiredoptional)
SaveleftoveralmondpulpasabakingingredientortosprinkleoncerealBecreative
DrainwaterfromsoakedalmondsPlacesoakedalmondsinafoodprocessororblenderalongwithfilteredwatersalt andnectar syrupor stevia andgive it awhirl forabout2minutesuntilalmondsarecompletelypulverizedStrain almond milk into a sealable glass jar (if a smoother consistency is
desireduseafinemeshstraineroranutmilkbag)Storesinfridgeforupto4daysBlendagainorshakewellbeforeserving
MAKES3ndash4CUPSGFSFNFR
SpiltmilkIf you find your food processor or blender leaks out the top whileprocessing trycoveringthe topwithapieceofplasticwrap lettingsomehangoverthesidesFitthelidovertheplasticwrapandblendasusual
COCONUTMILK
This is no task for a culinary slacker but if yoursquore up for busting open acoconut itrsquos smooth sailing after that (Anna Lappeacute and Bryant Terryrsquos bookGrubfirstinspiredmetotrymakingthisstufffromscratch)
1freshcoconut1frac34cupsjust-boiledfilteredwater
Pound holes through the eyes of the coconut using a clean nail and hammerDraincoconutwateranddiscard(ordrink it ifyou likendash itrsquosverysweet)TocrackcoconutopenyouwillrequiresomemusclePlacecoconutonateatowelon a cutting board and crack it hard with the hammer until it breaks open(thoughsometimesIgo tomyfrontstoopwhereIwhack theshelldownontotheconcrete)PrythefleshawayfromtheinsideofshellusingaknifeslicingintofleshandpryingitawayPeeloffbrownskinfromfleshifdesiredAdd coconut flesh to a food processor or blender and give it a good whirlpouringinjust-boiledwaterslowlyuntilpulpisveryfineAllow to sit for about 10 minutes before straining through a few layers ofcheeseclothor a finemesh strainer (or ideally a nutmilkbag) into a sealableglassjarorcontainerStoresinfridgeforupto3daysorinfreezerfor1ndash2months
MAKES AT LEAST 1frac12 CUPS (equivalent to one 14-oz 398-ml can ofcoconutmilk)GFSFNF
GETUPANDGOSMOOTHIE
This tastymeal-in-a-glass is high in fiber and includes blood-sugar balancingcinnamonandproteintogetyouthroughthemorningYoumaychoosetouseafrozenbananaforacoolerthickersmoothiebutthisdrinkisbetterassimilatedbyyourbodyatroomtemperature
1cuporganicnondairymilk1ripebanana3tbsphempproteinpowder(oranotherhigh-qualitynondairyproteinpowder)1tbspflaxseedsfreshlyground1tbspcarobpowderfrac12tspcinnamon
1tspbrownriceormaplesyruporagavenectarorfrac14ndashfrac12tspgreensteviapowder(optional)
13ndashfrac12cupfilteredwater(tothinsmoothieasdesired)
Whirlall ingredients together ina foodprocessororblender adding thewaterslowlytodesiredconsistencyDrinkimmediately
MAKES1SERVINGGFSFNF
GREENSMOOTHIE
IsitpossibleyoudonrsquotgetenoughgreensinyourdailydietHerersquosagreatwayto get some before you head off to work in the morning ldquoBut spinach in asmoothierdquoyousayRelaxthesweetnessfromthefruitbalancesitoutJusttryitandsee
1ripebanana1 cup fresh or frozen organic fruit (eg berries mango kiwi peach pearcherries)choppedifneeded1cuppackedorganicbabyspinachfrac12cupfruitjuice(pearmangoorberrynectarisnice)
1 tspspirulina (andor1 tbspgreenspowderblend [optional])frac14ndashfrac12cupfilteredwater
ForacreemiersmoothiesubstitutenondairymilkforthejuiceWhileblendingyoumayadd1tbspfreshlygroundflaxseedsoranythingelseyoumaylikeinyoursmoothieAdd the banana fruit spinach juice and spirulina into a blender or foodprocessorWhirlingredientsforabout30secondsuntilallfruithasbeenprocessedSlowlyaddwaterandre-blendtodesiredconsistencyPourintoaglassandenjoy
MAKES 1 LARGE SERVING AS A MEAL (2frac14 CUPS) OR TWOSMALLERSERVINGSGFSFNFR
DECADENTDATESMOOTHIE
Thismakesanextraspecialbreakfasttreatoradeliciousmilkshake-likedessert
5ndash6datespittedampchopped2tbspjust-boiledwater(enoughtocoverdates)1medium-largebananafrozenfrac34cupnondairymilk
2tbspalmondbutter(orothernutorseedbutter)frac12tspcinnamonrawalmondsfinelycrushed(forgarnish)
Placethedatesinasmalldishandpourjust-boiledwateroverthemLetthemsitforafewminutesuntiltheysoftenAddsofteneddatesandtheirwateralongwiththebananamilkalmondbutterandcinnamonintoafoodprocessororblenderandgiveitawhirluntilsmoothIfneededthinwithadditionalmilk(orfilteredwater)PourintoafancyglasssprinklewiththealmondsifdesiredandservecoldMAKES1SERVING(ABOUT1frac34CUPS)GFSFNFR(ifusingrawmilkornutbutter)
Reconstitutingdriedfruitbysoakingovernightorquicksoakinginjust-boiledwaterhelpsmakeitmoredigestibleandusableinsmoothies(especiallydatesorgogiberries)Presoaked raisinsaregood forbakingas theyare less likely toburn
IMMUNEBOOSTJUICE
This isa tasty fresh juice that Irsquovealways foundeasy tomake inacentrifugaljuicer(moreonjuicers)CarrotsoffervitaminsAB3andE thebeethelpstobuildyourbloodandthegingeriswarmingandaidscirculationanddigestionFor an extra nutrient-packed drink pour juice into a jar add 1 tsp spirulinapowdercoverwithlidandshakeitup
3largeor4mediumcarrots1smallorfrac12mediumbeet1mediumapple1thumb-sizedpiecefreshgingerroot
Optionals(choose2)frac12lemonpeeled1smallormediumcucumber2stalkscelery4stalkskale
ScruballproducewellandtrimoffendsofcarrotsandbeetndashnoneedtopeelanythingYour juicermayhave awide enoughmouth forwhole apples but Irecommend quartering them and removing the seeds (as they contain smallamountsofcyanidendashthisisespeciallyimportantifyouplantousethepulpinJuice Pulp Muffins) Process all ingredients in juicer according to machinersquosdirectionsDrink immediately (centrifugal juicers produce juice that oxidizes quickly)sippingslowlyformaximumnutrientabsorption
MAKES1SERVING(ABOUT1frac34cup)GFSFNFR
EASYTEA
Mydear friendMelinaClairewhorsquosaherbalistcreated thissimpleand tastyteablendformeIenjoyitafterdinnerasithelpstoeasedigestionandallowsme to wind down for the evening Use organic and locally-grown herbswheneverpossible
1partlemonbalm1partnettleleaves1partoatstraw1partpeppermintleavesjust-boiledfilteredwater
Toemphasizegooddigestionadd
1partfennelseeds
Tomakethiscalmingadd1partchamomileflowers
CombinealltheherbstogetherinalargebowlMeasure1tspherbblendforeachcupofwateror1heapingtbspfor4cupsofwaterPlaceherbblendinateastrainerorclothteabagandplaceinateapot(Transferremainingdriedherbs intoaglass jarwithasecure-fittinglidanduseover thenextfewmonths)Pourthewaterthroughstraineroroverbagintoteapotcoverwithalidandteacozyoradishtowelandallowtosteepfor10ndash20minutesPourintomugssipslowlyandenjoy
MAKES1ndash4CUPSGFSFNF
TURMERICGINGERTEA
My friendCheendana shared this recipe fromaherbalist friend sayingldquoYouwonrsquotbelievehowdeliciousthisisrdquoEnjoythiswarmingdrinkintheeveningasit can helpwith digestion Traditional Chinesemedicine says that the liver ismostactivebetween1and3amsoitrsquosbeneficial toconsumethingsthatareliver-supportingsuchasturmericbeforebedBe warned turmeric stains in amajor way If you have a glass saucepan
nowrsquos the time to use it Same goes for a glassmug Theyrsquollwash cleanwithgreatereaseOhandbecarefulofyourcountersandyourclothestoo
1tspfreshgratedturmericroot(orfrac12tspturmericpowder)1tspgratedfreshgingerroot(orfrac12tspgroundginger)2ndash3twistsofblackpepperfromapeppermill(optional)1frac12cupsfilteredwater
juiceoffrac12lemon2tspmaplesyruportotaste
Curcuminwhichlendsturmericitsbrightyellowcolorhasbeenidentifiedasa strong but safe anti-inflammatory agent great for those with inflammatorybowel disease Also its antioxidant properties make it impressivelyanticarcinogenic and useful for rheumatoid arthritis sufferers TurmericsupportsliverdetoxificationtooandseemstobemosteffectivewhenconsumedwithblackpepperCombinetheturmericgingerpepperandwaterinasaucepan(preferablyglassseenoteabove)onmedium-highheattosimmerfor5ndash10minutesbecarefulnottoboilPourintoamugaddthelemonjuiceandsyrupandstir
MAKESABOUT1frac12CUPSGFSFNF
HOTIRON
WhenIlivedonStowelLakeFarmonSaltSpringIslandInoticedthatafewofthe farmers drankmolasses in hot water first thing in themorning instead ofcoffeeMolassesoffersadecentamountofironAndsodonettleleavesIronisa mineral we need for good energy levels and healthy immune systems andvitaminCfromthelemonsisneededtoabsorbtheironhellipsodrinkup1heapingtbspnettleleaves(or2teabagsofnettleleaves)4cupsjust-boiledfilteredwaterjuiceoffrac12lemon1tbsporganicblackstrapmolasses
Place the loosenettle leavesor teabags ina teapotor1-qtLglassMason jarPourinthejust-boiledwaterandcoverwithalidandteacozyoradishtowelandallowtosteepfor15ndash30minutesbeforestrainingoutleavesorremovingteabags
Stirinthelemonjuiceandmolassesandenjoy
MAKES 2ndash3 SERVINGS OR ENOUGH FOR 1 PERSON TO DRINKOVERAFEWHOURSGFSFNF
CHAPTER12
BREAKFASTS
FreshFruitSaladsbullAll-PurposeApplesauceGoodMorningMueslibullRocorsquosGranolabullCranberryGingerGranolaChewyFruitampNutGranolaBarsbullCozyOatmealbullTheMorningKamutBananaPancakesbullLirsquolBlueCornCakesbullBlueberryBreakfastPolentaSweetPotatoRoundswithCinnamonDrizzlebull
MapleTempehStripsTofuScrambullCrispy-FriedTofu
FRESHFRUITSALADS
MyfriendsHeatherandKarlahadagoodlaughwhenItoldthemIwaswritingfruit salad recipes ldquoWho needs a recipe for fruit saladrdquo Heather almosthowled Irsquove had some pretty un-wonderful fruit salads inmy life so I figuresomepeoplemightAndwiththatIhumblyofferyousomesimpleguidelinesforpreparing tasty and refreshing bowls of mixed fresh fruit Enjoy them forbreakfast as a snack or on a picnic As far as good digestion is concernedeatingfruitafteramealainrsquotthebestideasoifyoursquorehavingitasdessertwaitforatleast30minutesafteryourmealPreparedfruitdoesnrsquotlasttoolong(anditsvitamincontentdecreasesassoon
asyousliceintoit)soonlypreparetheamountthatyouwilleatinthenextdayortwoA fruit salad doesnrsquot need to include everything but the kitchen sink ndash too
manyflavorsinonebowlcanbeoverwhelmingAgoodsaladfeatures3ndash5fruitsndashyoucanevenmakesomethingassimpleasanall-melonsaladusingorangeyellow-pink-andgreen-fleshedvarietiesItrsquosgoodtobalancesofterfruitslikeberriesmangoesandkiwiswithabase
of fleshyor substantial fruits likechunksofmelonorpeeledand thinly sliced
appleIrsquoveneverbeenahugefanofbananasinfruitsaladastheycangetslimyanddiscoloredsoifyoursquoregoingtousethemslicetheminjustbeforeservingAndavoidusingcannedfruitItrsquosbeendepletedofmanyofthevitaminsitoncehadsowhybotherAllowfor1cupofpreparedfruitperservingGFSFNFR
Insummerwehavelotsoflocally-grownfruitoptions(seeforessentialorganics)Applesamppears(laterintheseason)
Berries
GrapesMelonStonefruitspeachesnectarinesplumsapricotscherries
Tropicalfruitscanalsomakeaniceaccent
Kiwi
Lychee
Mango
Orange
Papaya
Pineapple
Pomelo
Starfruit
TheseadditionscanmakeafruitsaladmemorableFreshchoppedmintbasilorsageleavesGratedfreshgingerrootorgroundcardamomFreshlemonandlimejuiceswhichhelptokeepfruitfromturningbrownAdashofpurevanillaextractCoconutmilk(fortropical-themedsalads)CantalouperindscansometimesbeinfectedwithstrainsofsalmonellaWhilewashingfruitbeforecuttingitopenisalwaysagoodidea inthiscase itdoesnotmakemuchofadifferenceFoodsafetyexpertsrecommendthefollowingbullChoosemelons thatarecleanand freeofbruisesorblemishesSteerclearofprecutmelonsbullCutcantaloupeswitha sharpknifeadullknifecancausecontaminationbypushingtherindintothefleshbullSliceawaytherindbeforeeatingorstoringandrefrigerateanyleftoverfleshwithinanhourortwoofcuttingbullWashyourcuttingboardwellwithhotsoapywateraftercuttingmelons
Sweetenerscanintensifyflavorsbutusesparingly
AgavenectarGrainmaltorsyrup(egbarleyorbrownrice)Maplesyrup
If sweetener is too thickmix itwith lemon juice (or excess juice from theingredients)thenpouritintothebowl
ALL-PURPOSEAPPLESAUCE
Applesauce is a staple inmy kitchen often taking the place of eggs in bakedgoodsandsometimesasasimplesnackslightlywarmedinasaucepanIfyouhaveaninclinationtocan(agreatskilltohave)usethisrecipeatappleharvesttimedoubling triplingorquadruplingitdependingonhowmanyapplesyouhaveSeetheIndexforalltherecipesinthisbookthatuseapplesauce8mediumapplespeeledcoredampchopped1cupfilteredwater2tspfreshlemonjuice1tspcinnamon(optional)
Tart and juicy apples likeCortlandFujiGoldenDeliciousGrannySmithJonagoldMcIntoshorNorthernSpyarepreferableforthisrecipePlace theapplesandwater inapotonmediumheatCoverandsimmerfor30minutesstirringoccasionallyRemovefromheataddthelemonjuiceandcinnamonandmashAllowtocoolslightlybeforeservingorusingandcoolcompletelybeforestoringinthefridgeMAKESABOUT4CUPSGFSFNF
PinkSauceIoftenchoosenot topeel theapplesbeforecookingTheskinswillbreakdowntoacertaindegreebuttherewilllikelybesomecurlybitsremainingIf using appleswith any red in the skins the resulting saucewill have aprettypinktinge
GOODMORNINGMUESLI
MuesliisabreakfastcerealwithabaseofuncookedrolledoatsanddriedfruitHerersquosmyversion If you live ina cereal-hungryhousehold youmaywant tomakeadoublebatchServewithnondairymilkoryogurt
4cupscerealflakes(IlikeNaturersquosPathOrganicHeritageFlakesorMilletRiceFlakes)2cupsrolledoats1cuppuffedgrains(IlikeNaturersquosPathOrganicKamutPuffs)frac12cuporganicraisinsfrac12 cup dried fruit chopped if needed (eg dried apple unsulphured apricotsdriedcranberriescoconutflakesdatesoradditionalraisins)frac12cuprawalmondsorothernutschoppedfrac12cupseeds(sunflowerpumpkinflaxamporsesameseeds)1tspcinnamon
CombineallingredientsinalargebowlandtosswellStoresinanairtightcontainerforupto1monthMAKES9CUPSABOUT8ndash12SERVINGSSFNF
ROCOrsquoSGRANOLA
Ivividly remember two thingsaboutmy firstvisit toHalifaxNovaScotia therecord-breaking lack of sun that persisted for more than two weeks andRebeccarsquos homemade granola with soymilk served in rustic ceramic bowlshandmadebyAdrienneThedriedfruitismixedinattheendtoavoiddryingitoutanyfurtherandmakingittootough
3cupsrolledoatsfrac12cupoatorspeltbran(orwheatbraniftolerated)
frac12cupwheatgerm(oradditionalnon-wheatbran)frac12cupshreddedunsweetenedcoconutfrac12cupbrownricesyruporbarleymalt2tbsporganicblackstrapmolassesormaplesyrupfrac14cupchoppedorcrushedalmondsfrac14cupolivesunflowerorsoftenednon-hydrogenatedcoconutoil(plusextratocoatdish)2tbspsunflowerseeds2tbspsesameseeds(unhulledpreferred)frac12tspcinnamonfrac12cuporganicraisinsfrac12cupdriedappleschopped
Maplesyrupcanbesubstitutedforthegrainsyrupormaltalthoughitmaynotcreatethesamecrunchygranolaclusters
Preheatovento325degF(165degC)Lightlyoila2frac12-or3-qtLcasseroledishCombinetheoatsbrangerm(ifusing)coconutgrainsyrupormaltmolassesormaple syrup almonds oil sunflower and sesame seeds and cinnamon in alargebowlTransfer to the casserole dish evenly distributing granola and bake for 25minutesremovingfromoventostiracoupleoftimesforevenbakingRemovefromovenmixintheraisinsandapplesandallowtocoolStoresinanairtightcontainerfor1monthormore
MAKESABOUT6CUPSOR6ndash12SERVINGSSFNF
CRANBERRYGINGERGRANOLA
The freshginger in this cerealgives it agreat little zingServewithnondairy
milkoryogurt
3cupsrolledoats1cupoatorspeltbranfrac12cupshreddedunsweetenedcoconutfrac12cupchoppedrawcashewsfrac14cuprawpumpkinseeds(choppedifdesired)frac14cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatdish)23cupbrownricesyruporbarleymalt1tbspgratedfreshgingerrootfrac34cupdriedcranberries
Afrac12cupmaplesyruporagavenectarcanbesubstitutedforthegrainsyrupormaltalthoughitmaynotcreatethesamecrunchygranolaclustersUsefruit-sweetenedcranberrieswhenyoucan
Preheatovento325degF(165degC)LightlyoilacasseroledishCombinetheoatsbrancoconutcashewspumpkinseedsoilandsyrupormaltinalargebowlSqueezethegratedgingeroverthebowlthenaddthepulptoo(forabetterdistributionofgingeryflavor)Transfer to the casserole dish evenly distributing granola and bake for 25minutesremovingfromoventostiracoupleoftimesforevenbakingRemovefromovenmixincranberriesandallowtocoolStoresinanairtightcontainerforamonthormore
MAKESABOUT6CUPSOR6ndash12SERVINGSSFNF
CHEWYFRUITANDNUTGRANOLABARS
Irsquovecomeupwiththisversionoftheclassicbreakfast-on-the-goanytime-of-daysnack using a gloppy high-fiber flax and amaranth mixture to bind themtogetherIlikethelookofthecutelittleamaranthinthere(itrsquosagrainIdonrsquotusetoooften)andtheflavorrsquosprettylovelyTheymakeforgreatroad-tripfood
3cupsrolledoats(notquickoatsndashmaysubstitutewithkamutorryeflakesbutoatsnourishyournervoussystem)1cupfilteredwaterfrac14cupflaxseedspartiallyground(acouplequickpulsesinthecoffeegrinder)2tbspamaranthfrac12cupoatbran(orwheatbraniftolerated)frac12cupwholegrainflour(egspeltkamutorwheat)frac12cupshreddedunsweetenedcoconutfrac12cupdriedcranberries1tspcinnamonfrac14tspseasalt23cupmaplesyrupfrac12cupsunfloweroroliveoil(plusextratocoatpan)zestof1organicorange
Preheatovento350degF(180degC)Spread the oats on an unoiled baking sheet and toast them for 20 minutesstirringoncehalfway throughbaking time to prevent browningRemove fromovenandsetasideReduceoventemperatureto325degF(165degC)Combinethewaterflaxseedsandamaranthinasmallpotonthestoveonhighheat(youcandothiswhiletheoatsaretoasting)Bringtoaboilstirandthenreduce heat to a simmer for 8minutes or until noticeably thickenedRemovefromheatandsetasideWhisk together the bran flour coconut cranberries cinnamon and salt in alarge bowl Add toasted oats to bowl along with the syrup oil zest andflaxseedmixtureandstirwelltocombineLightlyoilan11x7x2-in (28x18x4-cm)bakingpanTransfermixture intopan
pressingdownevenlyScoreinto16bars(onelengthwisecut7widthwisecuts)Bakefor30minutesAllowtocoolbeforecuttingStores inanairtightcontaineronyourcountertopforabout4daysor infridgeforuptoaweek(althoughtheymightgetsoggyinthefridge)
MAKES16BARSSFNF
FlavortoyourfancyTo experimentwith the flavoring you can substitute the same amount ofdates for cranberries and lemon zest for orange or instead of thecranberries and coconut try raisins andwalnuts or ginger and cashews(ooohwhataboutcandiedginger)
COZYOATMEAL
Oats are good for your nervous and immune systems and are wonderfullywarming in the colder months While my Scottish ancestors might haveconsidereditsacrilegioustoaddsomanythingstoapotofporridgeIgottheidea fromthezineVeganMaryanditrsquosbeenoneofmy favoritebreakfasts foryears
13cuprolledoats(notquickoats)frac34cupfilteredwaterorpurefruitjuice7(orso)wholerawalmondscoarselychoppedor1ndash2tbsprawsunflowerseeds1tbsporganicraisinsorchoppedpitteddatesfrac14tspcinnamon1pinchofseasaltfrac12appleorpearcoredampchopped(optional)1tbspflaxseedsfreshlygroundmaplesyruptotaste(optional)organicnondairymilktotaste(optional)
CombinetheoatswaterorjuicealmondsorseedsraisinsordatescinnamonsaltandappleorpearinasmallpotonmediumheatCook for about 8 minutes stirring occasionally until oats have softened asdesiredTransfer to a cereal bowl sprinklewith the flax seeds anddrizzlewith syrupandmilkMAKES1SERVINGSFNF
THEMORNINGKAMUT
WhoknewkamutkernelshadsuchafuntextureIfyouhavetimepresoaktheminthewater(butusingjust-boiledwater isbest) inasmallsaucepanthenightbeforendashitrsquollcutdownonthecookingtimeinthemorning(onlyby5ndash10minutesbutsomedaysthatcanmakeabigdifference)
13cupwholegrainkamutfrac34cupfilteredwaterfrac14cuppearorapplejuicefrac12tspcinnamon18tspseasalt1-2tbspflaxseedsfreshlygroundbarleymaltorbrownriceormaplesyruptotaste(optional)organicnondairymilktotaste
Bring thekamutandwater to aboil in a small saucepan (or ifpresoaked justturnontheheat)stirringtoensureitdoesnrsquotsticktothebottomofthepotOnceboilingreduceheattolow(ormedium-lowdependingonyourstove)andstir in the juice cinnamon and salt Cover and cook for about 50 minutesstirring occasionally ndash careful not to let it stick ndash until kamut is al dente orchewybutnotcrunchy
TransfertoacerealbowlsprinklewithflaxseedsanddrizzlewithmaltorsyrupandmilkMAKES1SERVINGSFNF
BANANAPANCAKES
WouldyoulaughatmeifIsaidthatJackJohnsonrsquossongldquoBananaPancakesrdquohascastamoreromanticlightonthisweekendbreakfaststapleformethaneverbeforeThis recipersquos beenwithme since I first became vegan If youwant tomakewafflesinsteadjustbumpuptheoilto1tbspandmilkto1frac12cupsServe with your favorite pancake toppings ndashmaple syrup chopped nuts or
seedsnutbutterornon-hydrogenatedmargarinecinnamon
1cupspeltflour2tspbakingpowderfrac14tspcinnamon(optional)frac14tspseasalt1ripebananamashed(about13cup)1cuporganicnondairymilk(ormoretothinbatterasdesired)1tbspmapleorbrownricesyruporbarleymaltorfrac12tspgreensteviapowder1tspnon-hydrogenatedcoconutoilorsunfloweroil(plusextraforfrying)
WhisktogethertheflourbakingpowdercinnamonandsaltinamediumbowlAddthebananamilksweetenerandoilandstirjustuntilflourisabsorbedLightlyoilaskilletandplaceonmediumtomedium-highheatPortionfrac14cupbatterperpancakeontotheskilletandfryforabout4minutesuntilgoldenthenflipandfryfor2minutesuntilgoldenContinueuntilallbatterisusedMAKES2ndash3SERVINGSSF(IFUSINGSFMILK)NF
PancakepointersThefirstpancakeisalmostalwaysaflopPerhapsfromtoomuchoilinthe
panmakingthepancakestoooilyortoolittleoilmakingthemsticktothepanButdonrsquotgetdiscouragedndashjustmakethenecessaryadjustmentsandproceedwiththerestofthebatterThe oiled pan should be fairly hotwhen you pour on the batter Test bysprinklingafewdropsofwaterontoitIfitsizzlesyourpanisreadyForcookingpancakesitrsquosafinebalancetogetjusttherighttemperaturendashtoomuchheatcanburntheoutsideswhiletheinsidesstayrawnotenoughheatcanmakethemverydryFlipeachpancakeonlyoncendashflippingthembackandforthdriesthemoutDonrsquot pressdownon yourpancakeswith the spatula (Irsquom talking to youfidgetycooks)LetthemdotheirthinginthepanotherwisetheywillbethinandtoughFor crecircpes thin out the batter addingwater or nondairymilk 2 tbspndashfrac14cupatatimetobatteruntildesiredconsistencyisachievedTokeeppancakeswarmandmoistwhilecookingrestofbatterputaplatecoveredwithacleanteatowelintheovenatalowtemperature(say175ndash200degF80ndash95degC)StackcookedpancakesontheplateundertheteatowelFryupallthebatterintopancakesndashevenifyoudonrsquoteatthemallyoucanfreezetheleftoverstobewarmedupinthetoasterovenatalaterdateAndyouknowwhatrsquosespeciallyniceWarmmaplesyrupHeatabitupinasmallsaucepan5minutesbeforeyousitdowntoeat
LIrsquoLBLUECORNCAKES
I firstmadethesea fewsummersbackwhenIwasregularlyvisitingmyfriendKarlarsquosfarmThebluecornmealinherpantryjustdrewmeintomakepancakeseverytimeOhanddidyounoticeWithmilletflourtheyrsquoregluten-freeServe hot with molasses or maple syrup and any other delicious pancake
toppings
23cupnon-GMbluecornmeal(maysubstitutewithyellowcornmeal)1cupjust-boiledwater23cupmilletflour(orotherwholegrainflour)
2tbspflaxseedsground1tbspbakingpowder1tspcinnamonfrac12tspseasalt1cuporganicnondairymilk13 cup applesauce (see All-Purpose Applesauce) 1 tbsp maple or brown ricesyruporfrac12tspgreensteviapowder1tbspoliveorsunfloweroiladditionalsunflowerornon-hydrogenatedcoconutoil(forfrying)
Mixthecornmealandjust-boiledwaterinabowlandsetasideCombine the flour flax seeds baking powder cinnamon and salt in a largeseparatebowlAddthemilkapplesaucesweeteneroilandcornmealmixtureandstiruntilarelativelyuniformbatterisachievedandtherearenobigclumpsLightlyoilaskilletandplaceonmediumheat (ormedium-highdependingonyourstove)Onceoilishotportionbatter(2ndash3tbspeach)ontopanandcookforabout 4minutes until golden then flip and cook for 3minutes until goldenContinueuntilallbatterisusedyouwillneedtore-oilpanbetweenbatches
MAKES4ndash6SERVINGSOR20ndash26SMALLPANCAKESGFSFNF
BLUEBERRYBREAKFASTPOLENTA
ThisisasimplebreakfasttreatServedrizzledwithmaplesyruporbarleymaltifdesiredndashitrsquoseventastierservedwithCashewCreem1cupnon-GMcornmealfrac12tspcinnamon(optional)frac12tspseasalt1frac12cupsfruitjuice(applepearorothernon-citrusfruit)1frac12cupsfilteredwater
1 tspnon-hydrogenatedcoconutoilorsunfloweroroliveoil (plusextra tooildish)1cupblueberries(freshorfrozenbutnotthawed)
MixthecornmealcinnamonsaltandjuiceinasmallbowlBring the water to a boil in a 3-qtL saucepan Once boiling slowly stir incornmealmixtureCookuncoveredonmedium-lowheat for20ndash30minutes stirring frequently topreventscorchinguntilthickandsmoothItrsquosdonewhenyoucanjamaspoonintoitanditrsquollstandonitsownRemovefromheatStirintheoilusingasiliconespatulathengentlyfoldintheblueberriesScrapepolentaintoalightlyoiledorparchment-linedbakingdishorpieplateandsmoothoutevenlyAllowtosetforabout30minutes(Itrsquollfirmuponitsownyoursquollsee)CutthepolentahoweveryoulikendashIsliceitevenlyintoquartersandthencuteachquarterinto4trianglesStoreanyremainingpolenta inanairtightcontainer in thefridgeforupto4ndash5daysandwarmitupinaskilletortoasterovenbeforeservingMAKESABOUT5SERVINGSGFSFNF
SWEETPOTATOROUNDSWITHCINNAMONDRIZZLE
Who says sweet potatoes canrsquot be a breakfast food Theyrsquore substantial andgroundingndashtwoqualitiesIlookforinamorningmealThis ldquodrizzlerdquo is a very flavorful alternative tomargarine Itrsquos also got an
amazingnutritionalprofiletherersquosproteininthenutbuttertheEFAs(essentialfattyacids)intheflaxseedoilpromotegoodbrainfunctionamongotherthingstherersquos iron and calcium in the molasses and the cinnamon discouragesunhealthybowel floraandnormalizesblood sugarand insulin levelsYoucanalsotrythedrizzleonwafflesortoast
2fist-sizedor1largeorange-fleshedsweetpotatoscrubbedampslicedinto18-in(frac12-cm)rounds2tbsporganicnutbutter(egalmondcashewornaturalpeanutbutter)
2tbspflaxseedoil(IlikeOmegaNutritionrsquosOrangeFlaxOilBlend)2tsporganicblackstrapmolassesormaplesyrup2tspcinnamon18tspseasalt
Steam the sweet potato rounds for 8ndash10 minutes until soft (see steamingdirectionsifneeded)CombinetheremainingingredientsinasmallbowlandmixwellDishoutthesteamedsweetpotatoesinto2cereal-sizedbowlsandgarnishwiththedrizzle
MAKES2SERVINGSGFSFNF
MAPLETEMPEHSTRIPS
AtastyreplacementforbaconItrsquosworthseekingoutchipotlepepperpowderforthis recipe as it offers a nice smokey kick Serve alongside pancakes (BananaPancakes-LirsquolBlueCornCakes)inasandwichorontopofsalad(seechapterfifteen)
9oz(250g)organicnon-GMtempehslicedlengthwiseintofrac14-in(23-cm)strips(about18strips)2tbsptamarisoysauce2tbspmaplesyrup1tbspfilteredwaterfrac12tspapplecidervinegar1largeclovegarlicgratedorpressedfrac14ndashfrac12tspchipotlepepperpowder(ifunavailableusefrac14tspcayennepepper)(ortotaste)2tbspnon-hydrogenatedcoconutoiloroliveorsunfloweroil(forfrying)13cupfilteredwater
PlacethetempehstripsinashallowdishCombinethetamarisyrupwatervinegargarlicandchipotleinasmallbowlandstirPourovertempehandmarinateforatleast15minutes(orovernight)Heat1 tbspoil ina largeskilletonmedium-highOncepan ishot layhalfofstripsinpantofit in1layerCookfor3ndash4minutesuntiltheybegintobrownbutbecarefulnottoletthemburnFlipandcarefullydrizzleonhalfthewaterCookforanother2ndash3minutesthenremoveandsetasideAddremaining1tbspoilandrepeatMAKES4ndash5SERVINGSGF
TOFUSCRAM
A tasty alternative to scrambled eggs Servewithwhole grain toast and freshsalad
1lb(454g)mediumorfirmtofuroughlychoppedorcrumbled3tbsptamarisoysauce1tbspgratedfreshgingerroot1tbspnon-hydrogenatedcoconutoiloroliveoil1ndash2tbspnutritionalyeast(optional)1tspturmeric
PlacethetofuinashallowdishCombinethetamariandgingerinasmallbowlandmixwellPourovertofuandmarinatefor10ndash20minutesHeat the oil in a skillet on medium-high Once skillet is hot add tofu andmarinadeandsprinklewithnutritionalyeastandturmericStirwithasiliconespatulaforabout6minutesuntilheatedthrough
MAKESABOUT4SERVINGSGFNF
CRISPY-FRIEDTOFU
This is a simple and very tasty way to prepare tofu loved by vegans andomnivores alike You might also call it tofu bacon but the meat reference isunnecessary Serve alongside a fresh salad and whole-grain toast in asandwichorwithabowlofsteamedgreensandgrains
3tbsptamarisoysauce13ndashfrac12cupnutritionalyeast1lb(454g)firmtofuthinlysliced(ideallynomorethan16-in[frac12-cm]thick)frac14cupoliveoil(forfrying)
Thesearebesteatenstraightouttathepan(wellwaitaboutaminuteortwosoyou donrsquot burn yourself) If you let them sit for too long (say 15 minutes)theyrsquorenotnearlyasscrumptious
Pour the tamari into a saucer (or small plate) and shake nutritional yeast intoanother Place a few tofu slices at a time in tamari for 10ndash60 seconds thencarefully flip toother side for another10ndash60 seconds (thequickestmarinatingyoursquolleverdo)HoldeachsliceabovesaucertoletexcesstamaridripoffthencoateachsidewithnutritionalyeastandsetasideRepeatuntilalltofuisusedHeat1tbspoilinalargeskilletonmediumOnceskilletishotlayenoughstripsinpantofit in1layerFryforabout4minutesuntilgoldenthenfliptoothersideandfryforanother3minutesuntilgoldenRepeatuntilalltofuisfriedusing1tbspoiltocoatpanforeachbatch
MAKESABOUT4SERVINGSGFNF
CHAPTER13
MUFFINSBISCUITSANDQUICKBREADS
TipsforMakingMuffinsbullAppleCinnamonMuffinsBananaChocolateChipMuffinsbullBlueberryBuckwheatMuffinsRaisinBranMuffinsbullZucchiniDateMuffinsbullJuicerPulpMuffinsSpicedSquashMuffinsbullButtahmilkBiscuits
CinnamonSwirlBiscuitsbullMolassesCornbreadbullGingerbreadAlmostFocacciaBread
TIPSFORMAKINGMUFFINSItrsquos fun to think that within just half an hour from the time yoursquore pullingingredientsoffyour shelfyoucouldbe slicingopenandbuttahrinrsquo-upa freshsteamingwarmmuffinMmmmbullIfyoursquovegotemptycupsinamuffintraypouralittlebitofwaterintoeachofthemsoyoudonrsquotmesswiththehumidityintheovenbullAvoidovermixingWhenyoumixthebattertoomuchglutendevelopsinthebatter and your muffins wonrsquot rise as wellWhen you put your wet and dryingredients together gently combine themwith a silicone spatulaYourbakedgoodswillbelighterandhavenicercrumbtexturebullMuffinsshouldberemovedfromthebakingtrayfiveminutesaftertheycomeout of the oven You want to allow them a few minutes to set (and be coolenoughtohandleforafewseconds)butyoudonrsquotwantthesteamcomingoffthem to condensemaking themuffin soggyA dinner knife (or better yet agrapefruitknife)canhelpgetthemoutAllowtocoolcompletelybeforestoring
APPLECINNAMONMUFFINS
ImakethisrecipeallthetimebecauseIusuallyhavealltheingredientsonhandanditrsquossimpletomake2cupsspeltflour1tspbakingsodafrac34tspcinnamonfrac12tspseasalt1mediumapplepeeledampdiced1cupapplesauce(seeAll-PurposeApplesauce)frac34cuporganicraisins13cuporganicnondairymilk18cupmaplesyrup3tbspsunfloweroroliveoil(plusextraifusingtocoatpan)
1tbspapplecidervinegarfrac12cupflaxorpoppyseedsorchoppedwalnutsoralmonds
Preheatovento375degF(190degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisktogethertheflourbakingsodacinnamonandsaltinalargebowlAddthe apple applesauce raisinsmilk syrup oil vinegar and seedsornutsStirjustuntilallflourisabsorbedPortionthebatterintomuffincupsandbakefor20ndash22minutesuntilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek
MAKES12MUFFINSSFNF
PlumprsquoemupIfyouroven tends toburnraisins inbakedgoods trypresoaking them inthe liquid that is called for in the recipe (For example in this recipepresoak them in the applesaucemilk syrup oil and vinegar)For extraplumpraisinsreconstitutetheminwaterovernight(discardingthesoakingwaterbeforeuse)
BANANACHOCOLATECHIPMUFFINS
This is one of those treats that stands out vividly from my memories ofchildhoodAssoonasmymumwouldbakethemtheyrsquodbegoneinaflashAsbananasmakesuchagreatreplacementforeggsinbakingIcanrsquotimaginewhyanyonewoulduseabananamuffinorbreadrecipethatcalledforeggs1frac34cupsspeltflour1frac12tspbakingpowderfrac12tspbakingsodafrac12tspcinnamon
frac12tspseasalt1frac12cupsmashedripebananas(about4mediumor3largebananas)23cupmaplesyrup13 cup softened non-hydrogenated coconut oil or sunflower or olive oil (plusextraifusingtocoatpan)23cupnondairychocolatechips(organicampfairtradeifpossible)frac12cupwalnutsorpecanschopped(optional)
Choosing ripe bananas over slightly greener onesmakes for a significantlybettermuffinasthepeeldevelopsbrownflecksthefruitinsidebecomessweeterandlessstarchy
Preheatovento375degF(190degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisktogethertheflourbakingpowderandsodacinnamonandsaltinalargebowlAddthebananasyrupandoilStirjustuntilallflourisabsorbedFoldinthechocolatechipsandnutsPortionthebatterintomuffincupsandbakeforabout25minutesuntilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek
MAKES12MUFFINSSFNF
ChocolateygoodnessIcanrsquotgetenoughof the slightlymeltedchocolatechips in thesemuffinsbutifyoursquorenotafanofchocolatesubstitutethesamequantityoforganicraisinsorchoppedpitteddates
BLUEBERRYBUCKWHEATMUFFINS
Iusedtoinsistthattherecouldbeeitherveganbakedgoodsorgluten-freebakedgoodsbutitwasnexttoimpossibletobakesomethingthatwasbothveganand
gluten-freeandnotwindupwithabigdisappointmentButafterplayingaroundinthekitchenabitIprovedmyselfwrongThesebabiesareimpressivendashandfreeofrefinedsugartoboot
1frac34cupswholebuckwheat(rawnottoasted)2cupsfilteredwater(roomtemperatureorjust-boiled)frac12cupmaplesyrup13cuporganicnondairymilk13cupflaxseeds(goldenpreferred)frac14 cup softened non-hydrogenated coconut oil or sunflower oil (plus extra ifusingtocoatpan)2tbspfreshlemonjuicezestof1organiclemon(about2tsp lightlypacked)(iforganicisunavailableomit)1tspaniseseedsground(optional)frac12tspseasalt1tbspbakingpowderfrac12tspbakingsoda2cupsfreshorfrozen(notthawed)blueberries
Rinse the buckwheat then combine it in a bowl with the room temperaturefiltered water and soak overnight (or combine with the just-boiled water andsoakfor1hour)Preheatovento375degF(190degC)Prepareamuffintraywithpaperlinersoralightcoatingofoil(yoursquollneedtoprep16cupsinsteadofthestandard12)Poursoakedbuckwheat(alongwithanyunabsorbedwater)intoafoodprocessororblenderaddthesyrupmilkflaxseedsoillemonjuicezestaniseandsaltandgive it awhirl forabout1minuteuntil thebuckwheatkernelsarebrokendownAddthebakingpowderandsodaandwhirlagainforanother10secondstocombinePour the batter into a large bowl and fold in the blueberries with a siliconespatula
Portionbatterintomuffincupsfillingthemtothetopandbakefor25minutesuntilthetopsaredomedandatoothpickinsertedinthecentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweek
MAKES16MUFFINSGFSFNF
SoakedbutnotforgottenIfyousoak thebuckwheatbutdonrsquotgetaround tomaking themuffins thenextmorningallisnotlostItwillkeepinthefridgeforadayortwondashjustallow it to warm to room temperature for about half an hour beforeproceedingwithrecipe
GhostmuffinsWhenamuffintrayisonitswayintotheovenbutnotallthecupsarefilledpour aboutfrac12 in (1 cm)water into each empty cup to promote the samelevelofhumidityintheoven
RAISINBRANMUFFINS
Thereareindeedlotsofwaystogetmuch-neededfiberinyourdietbutthisisaprettypopularone
frac34cupjust-boiledwater13ndashfrac12cupmaplesyrupfrac14cuporganicblackstrapmolasses1cuporganicraisins1frac12cupsoatorspeltbran(orwheatbraniftolerated)1frac12cupsspeltflour(orwholewheatpastryflouriftolerated)13cupflaxseeds1tspbakingpowder1tspbakingsoda
1tspcinnamonfrac12tspseasalt13cupoliveorsunfloweroil(plusextraifusingtocoatpan)frac14cupapplesauce(seeAll-PurposeApplesauce)1tbspapplecidervinegarzestof1organicorange(optional)(iforganicisunavailableomit)
Preheatovento350degF(180degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilCombine the just-boiledwater syrupmolasses and raisins inamediumbowlandsetasideWhisktogether thebranflourflaxseedsbakingpowderandsodacinnamonand salt in a large bowl Add the oil applesauce vinegar zest and raisinmixtureStirjustuntilallflourisabsorbedPortionthebatterevenlyintomuffincupsandbakefor20ndash22minutesuntilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweekMAKES12MUFFINSSFNF
ZUCCHINIDATEMUFFINS
One thing I learnedout in the fields is that squashhavea knack for hidingndashzucchinis in particular Iwould visit the squashpatch regularly peer throughtheleavesandnotnoticeanythingworthharvestingfordaysuntilndashta-dandashallof a sudden gigantic zucchinis would appear The dates make these lightlyspicedmuffinssweetwithouttheadditionofrefinedsugarndashhowaboutthat
1frac12cupschoppedpitteddatesfrac34cupjust-boiledwater2cupsspeltflour2tspbakingpowder
2tspbakingsoda2tspcinnamon1tspnutmeg1tspgratedfreshgingerroot(orfrac12tspgroundginger)frac12tspseasalt2cupsgratedzucchinifrac12cupflaxorsunflowerseedsorchoppedwalnutsfrac12cupsunfloweroil1tbspapplecidervinegar(plusextraifusingtocoatpan)
Placethedates inaglassorceramicbowlpour in the just-boiledwatercoverwithapotlidoraplateandallowtosoakPreheatovento375degF(190degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisk together the flour bakingpowder and soda cinnamonnutmeggingerand salt in a large bowl Stir in the zucchini and flax seeds and mix untilzucchiniiswellcoatedinflourUncover the soakeddates andmash (noneed todrainwater)witha forkuntilrelativelysmooth(nobigchunks)AdddatemashandoiltodryingredientsStir just until all flour is absorbed Add the vinegar and stir just until evenlydistributedPortionthebatterintomuffincupsandbakeforabout22minutesuntilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweekMAKES12MUFFINSSFNF
Date-ingpointersTo make date-chopping a less sticky affair lightly oil your chefrsquos knifebeforeusingThedatepieceswilljustsliderightofftheblade
JUICERPULPMUFFINS
IfeltbadaboutalltheleftoverjuicerpulpfrommakingmyImmuneBoostJuicegoing to waste so Irsquove come up with this rather satisfying recipe for mytastebuds and conscience Thesemuffins are gingery andmoist so be sure torefrigerateorfreezethemiftheyrsquoregoingtobearoundformorethanadayortwo
2cupsspeltflour1tspbakingsodafrac12tspseasalt1tspgroundginger113cuplightlypackedjuicerpulpfromImmuneBoostJuicefrac34cupfruitjuiceororganicnondairymilk13cupmaplesyrupfrac14 cup softened non-hydrogenated coconut oil or sunflower oil (plus extra ifusingtocoatpan)1tbspfreshlemonjuiceorapplecidervinegar
Youmayusepulpfromotherveggieandfruitjuicecombinationsjustchooseyourflavorswisely
Preheatovento350degF(180degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisktogethertheflourbakingsodasaltandgingerinalargebowlAddthepulp juiceormilksyrupandoilStir justuntilall flour isabsorbed(Ifbeetsandcarrotsare inpulp thebattermay look like salmonmousseDonrsquotworrythe color will change when baked) Add the lemon juice or vinegar and mixquicklyjustuntilevenlydistributedthroughbatterPortionthebatterevenlyintomuffincupsandbakefor22ndash24minutesuntiltopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweek
MAKES12MUFFINSSFNF
SPICEDSQUASHMUFFINS
These are a treat for me in the cooler months I use butternut squash butanother winter variety would be fine too Theyrsquore especially nice served withpumpkinseedbutter(OmegaNutritionmakesaparticularlygoodone)1frac34cupsspeltflourfrac12cupoatbran2tspcinnamon1tspnutmegfrac12tspgroundcloves1tspbakingsodafrac12tspseasalt1frac12cups(lightlypacked)peeledampgratedwintersquash13cuppumpkinorsunflowerseeds2tspgratedfreshgingerroot23cupmaplesyrupfrac12cuporganicnondairymilk13cupsunfloweroil(plusextraifusingtocoatpan)1tbspapplecidervinegar
Preheatovento375degF(190degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisktogethertheflourbrancinnamonnutmegclovesbakingsodaandsaltin a large bowl Stir in the squash to coat with flour Add the seeds gingersyrupmilkoilandvinegarandstirjustuntilallflourisabsorbedPortionthebatterevenlyintomuffincupsandbakefor20ndash22minutesuntiltopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek
MAKES12MUFFINSSFNF
BUTTAHMILKBISCUITS
Myhigh school friendAdrienne first introducedme tobuttermilkbiscuits Sheusesaheart-shapedcuttertoformthemsotheylookreallysweetBiscuitsmakea great accompaniment to any soup or fresh green salad Enjoy them whiletheyrsquorestillwarm3frac12cupsspeltflour2tbspbakingpowder1tspbakingsoda2tspseasaltfrac12cupnon-hydrogenatedcoconutoilornondairynon-GMmargarinecold1frac12 cups ldquosour milkrdquo (1 tbsp apple cider vinegar or lemon juice + organicnondairymilktomake1frac12cups)1tbspsweetener(mapleorbrownricesyruporagavenectar)organicnondairymilkoroilforbrushingbiscuittops
Preheatovento425degF(220degC)WhisktogethertheflourbakingpowderandsodaandsaltinalargebowlCut in the coconut oil or margarine until mixture is crumbly (pea-sized) andtherearenolargechunksofoil(theyshouldbepea-sized)StirintheldquosourmilkrdquoandsweetenerLightlymixandkneadjustuntilallflourisabsorbedRoll out onto a countertop or board to about frac34-in (2-cm) thick and cut intobiscuitsusingabiscuitcutterorupside-downglassormugBrush the tops with milk or oil and bake on an unoiled baking sheet for 13minutesuntillightlybrownedStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek
MAKESABOUT12BISCUITSSFNF
Coldingredients+hotoven=bestbiscuitsIn order to get the best textured biscuitsmake sure the fat (in this casecoconut oil or margarine) doesnrsquot melt into the flour before the biscuitsentertheovenEnsureitisrefrigeratedsothatitrsquossolidlikebutterandallotheringredientsarecoldCutthefatintotheflourwithapastrycutterortwoknivesavoidusingyourwarmfingersWhenbiscuitsarecookingthefatwillmeltleavingairpocketsthatmakethebiscuitslightandfluffyAndwhy is the oven temperature so high Biscuits cook best in a hot
oven(makesureyoursispreheatedtothecorrecttemperature)thesteamfacilitatesrising
CINNAMONSWIRLBISCUITS
MmmmHerersquosan impressivebrunchor tea-time treat IfyoursquoreservingmorethanthreepeopleyoumaywannamakeadoublebatchServefreshoutoftheovenfrac14cupjust-boiledwater13cupnon-GMcornmeal1frac12cupslightspeltflour2tspbakingpowder1tspbakingsodafrac12tspseasalt13cupnon-hydrogenatedcoconutoilornondairynon-GMmargarinecold(plusextratocoatpan)2ndash3tbspmaplesyrupfrac12cupldquosourmilkrdquo(1tbspapplecidervinegarorlemonjuice+organicnondairymilktomakefrac12cup)
Swirl2tbspnon-hydrogenatedcoconutoilroomtemperature(orslightlymelted)2tbspSucanatororganicsugar(fairtradeifpossible)1tspcinnamon18tspseasaltPreheatoven to425degF (220degC)Lineabaking sheetwithparchmentpaper (orlightlyoil)andsetasidePour the just-boiledwater over the cornmeal in a small bowl and set aside tosoakforabout15minutesWhisktogetherflourbakingpowderandsodaandsaltinalargebowlCutinthecoconutoilormargarine (withapastrycutteror2knives)untilpiecesaresortofpea-sizedStir in the syrup soaked cornmeal and ldquosour milkrdquo just until all flour isabsorbedTurn out the dough onto a clean floured surface and shape into a 9x7-in(23x18cm) rectangle (If yourdough isvery sticky feel free to sprinkleonanextra1ndash2tbspflour)CombinetheswirlingredientsinasmallbowlthenbrushitevenlyovertopofdoughRollituplengthwise(dothiscarefullyandevenlytomakeareallyniceldquoswirlrdquo)andgentlysliceinto10ndash12piecesPlacethemswirl-sideuponthebakingsheetreshapingeachbiscuitasneededDollopanyswirlmixturethatdrippedoffbackontopBakefor12minutesStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweekMAKES10ndash12BISCUITSSFNF
MOLASSESCORNBREAD
Molassesaddsa rich taste (alongwithminerals like ironandcalcium) to thisbread making it a nice deep brown color Itrsquos great served warm with
CannelliniKaleSouportheSouthernBowl1frac12cupsspeltflour1cupnon-GMcornmeal2tspbakingpowderfrac12tspbakingsodafrac12tspseasaltfrac12tspcinnamon(optional)1frac12 cups ldquosour milkrdquo (1 tbsp apple cider vinegar or lemon juice + organicnondairymilktomake1frac12cups)13cupoliveorsunfloweroil(plusextraifusingtocoatpan)frac14cupapplesauce(seeAll-PurposeApplesauce)frac14cupmaplesyrup3tbsporganicblackstrapmolassesPreheat oven to 350degF (180degC) Lightly oil and flour an 11x7-in (28x18-cm)bakingpanandsetasideWhisktogethertheflourcornmealbakingpowderandsodasaltandcinnamonin a large bowl Add the ldquosour milkrdquo oil applesauce syrup and molassesGentlymixtogetherjustuntilallflourisabsorbed(Thebatterwillseemprettythinbutthecornmealwillabsorbliquidasitbakes)PourintothepreparedpanBakefor45ndash50minutesuntilbreadpullsawayfromthesidesofpanandthereareafewsmallcracksonsurfaceRemovefromovenandallowtocoolforatleast10minutesbeforeslicingintosquaresorrectanglesStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek
MAKES12SERVINGSSFNF
GINGERBREAD
ThisisalovelytreatduringautumnandwintertimeIliketowrapitupwithabowandgiveitasgiftsduringtheholidays
2frac12cupsspeltflour2tspbakingsoda1tspcinnamon1tspcocoa(fairtradeifpossible)orcarobpowder(plusextrafordusting)1tspgroundgingerfrac12tspallspicefrac12tspgroundclovesfrac12tspnutmegfrac12tspseasaltfrac12cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatpan)frac12cuporganicnondairymilkfrac12cuporganicblackstrapmolassesfrac12cupmaplesyrup13cupapplesauce(seeAll-PurposeApplesauce)2tbspgratedfreshgingerroot1tbspapplecidervinegar
Preheat oven to 350degF (180degC) Lightly coat 2 (8frac12x 4frac12-in22x11frac12-cm) loafpansor4mini-loafpanswithoilandadustingofcocoaorcarobpowderthenlinethemwithparchmentpaperforgreatesteaseofremovalattheendWhisk together the flour baking soda cinnamon cocoa or carob powderground ginger allspice cloves nutmeg and salt in a large bowlAdd the oilmilkmolassessyrupapplesauceandgingerrootandstirjustuntilallflourisabsorbedQuicklystirinvinegarjustuntilitrsquosevenlydistributedPortion the batter evenly into pans and bake for about 36 minutes (for miniloaves) or 45 minutes (for regular loaves) until the tops are domed and atoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweek
MAKES2REGULARLOAVESOR4MINI-LOAVESSFNF
EasymolassesIfyoumeasuretheoilbeforethemolassesthemolasseswilleasilyslipoutofthemeasuringcup
ALMOSTFOCACCIABREAD
Thisisaherbedquick-breadversionoffocacciaItgoesgreatwithsoupslikePortobello Soup CashewCreem Tomato Soup CreemyCorn Soup orGreenPeaSoup
3cupsspeltflour(plusextrafordusting)1tbspbakingpowder1tspbakingsoda1tspseasalt2tbspfreshrosemaryleaves(or1tbspdried)(plusextraforsprinkling)1tbspfreshbasilleaves(or1tspdried)1tspfreshthymeleaves(orfrac12tspdried)1tspfreshsageleaves(orfrac12tspdried)1tspfreshmarjoramleaves(orfrac12tspdried)1frac12 cups ldquosour milkrdquo (1 tbsp apple cider vinegar or lemon juice + organicnondairymilktomake1frac12cups)frac12cupapplesauce(seeAll-PurposeApplesauce)frac12cupoliveoil(plusextratocoatpan)
I avoid using yeast in baked goods because chemical yeast is a commonallergenforpeoplePreheatovento375degF(190degC)Prepare2(8frac12x4frac12-in22x11frac12-cm)loafpansor4mini-loafpanswithalightcoatingofoilandadustingofflourthenlinethemwithparchmentpaperforgreatesteaseofremovalattheend
Whisktogethertheflourbakingpowderandsodasaltrosemarybasilthymesageandmarjoram ina largebowlAdd theldquosourmilkrdquoapplesauceandoilStirjustuntilallflourisabsorbedPortionthebatterevenlyintopanssprinklewithadditionalrosemaryandbakeforabout35minutes(formini loaves)or45minutes(forregular loaves)untilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweek
MAKES2MEDIUMLOAVESOR4MINI-LOAVESSFNF
CHAPTER14
DIPSANDSPREADS
HummusThreeWaysbullRedLentilHummusbullWhiteBeanDipCilantroBlackBeanDipbullBabaGanoujGreatGuacamole(andsproutinganavocadoplant)bull
FreshSummerSalsaCarolinersquosRawVeggiePateacute
HUMMUSTHREEWAYS
Agreatspreadforsandwichesburgersorfalafelsorasadipforveggiesandtortillachips If youwant tomakemore tobring toapartyorpotluck simplydoubleortripleingredientsasneeded
2cupscookedchickpeas(garbanzobeans)(or1[19-oz540-mL]candrainedamprinsed)2mediumclovesroastedorrawgarlic(roastedimpartsamellowerflavor)2tbsptahini2tbspfreshlemonjuice2tbspflaxseedoiloroliveoil(optional)1tspseasaltfreshlygroundblackpeppertotastefrac14cupfilteredwater(tothinhummusasdesired)
ClassicHummusToss all ingredients into a food processor or blender and give it a whirl
slowlyaddingwaterasneededandstoppingtoscrapedownsideswithasiliconespatulaprocessinguntilsmoothAddadditionalwaterifnecessary(butdonrsquotletitgettoorunny)Serveorstoreinanairtightcontainerinfridgeforatleastafewdays
MAKES2CUPSGFSFNF
GreenHerbedHummus2Follow the directions for Classic Hummus (above) adding frac12 cup chopped
freshparsleyandusingonly2tbspfilteredwater
MAKES2CUPSGFSFNF
1tbspoliveoil(forfrying)1small-mediumoniondiced1 batchClassicHummus (above) (using only 1 tbsp flax seed oil or olive oilcalledforinrecipe)
HummuswithCaramelizedOnionsHeattheoilinasmallskilletonmediumAddtheonionsandcookfor320ndash
30 minutes adjusting heat as needed so they donrsquot get crispy and stirringcontinuallyuntilsoftsweetandcaramelincolorRemovefromheatandallowtocoolScrapeClassicHummusintoaservingbowlusingasiliconespatulaandfoldincaramelizedonionsMAKESABOUT2frac12CUPSGFSFNF
REDLENTILHUMMUS
Lentils tend tobeeasier todigest thanchickpeas (akagarbanzobeans)andthey cookupa lot fasterThis variation fromyour standardhummusmakesagreatspreadforsandwichesburgersorfalafelsorasarawveggiedip
1cupdriedredlentilsrinsed2frac34cupsfilteredwater13cupsun-driedtomatoes(dryformnotinoil)orroastedredpeppers1frac12tspcumin1tspturmericfrac12tspseasaltfrac14cupflaxseedoiloroliveoilfrac14cuptahini4ndash5mediumclovesgarlicchopped18tspcayennepepper(ortotaste)
Combinethelentilswithwaterina3-qtLsaucepanandbringtoaboilReduceheattosimmerandskimoffanyfoamfromsurfaceStirinthetomatoes(ifusing)cuminturmericandsaltcoverandcookfor20minutesstirringoccasionallyuntiltenderRemovefromheatuncoverandallowtocoolfor10ndash20minutesCombine the lentilmixturewith red peppers (if using) oil tahini garlic andcayenne in a food processor or blender and process stopping to scrape downsideswith a silicone spatula until smoothAdjust seasonings to tasteChill infridgefor1hourbeforeservingStoresinanairtightcontainerinfridgeforupto5days
MAKES3frac12CUPSGFSF
WHITEBEANDIP
White beans are a great source of calcium Serve with raw veggies on ricecakesorasasandwichspread
1frac12cupscookedcannelliniornavybeans(or1[14-oz398-mL]candrainedamprinsed)1largeor2mediumclovesgarlic3tbspflaxseedoiloroliveoilfrac12tspseasalt(ortotaste)freshlygroundblackpeppertotaste13cupchoppedfreshparsley1tspfreshminceddillweed(orfrac12tspdried)(optional)upto3tbspfilteredwater(tothindipasdesired)
Tossallingredientsintoafoodprocessororblenderandgiveitawhirlslowlyadding water as needed and stopping to scrape down sides with a silicone
spatulaprocessinguntilsmoothAdjustseasoningsifnecessaryStoresinanairtightcontainerinfridgeforupto4days
MAKES1frac12CUPSGFSFNF
CILANTROBLACKBEANDIP
Blackbeansareagreat sourceof fiberand ironandhavemoreantioxidantsthananyotherlegumeCilantroisgoodfordigestionandissaidtohaveanti-anxiety properties This dip-with-a-kick is good served with non-GM tortillachipsandrawveggiesorasasandwichorburgerspread
2cupscookedblackbeans(or1[19-oz540-mL]candrainedamprinsed)23cuppackedchoppedcilantro(leavesampstems)2mediumclovesgarlic2tbspfreshlimejuice1tbsptomatopaste1tbspflaxseedoiloroliveoil(optional)1tspseasaltfrac12tspchipotlepepperpowderorcayennepepper(ortotaste)frac12tspgroundcorianderfrac12tspcuminfrac14cupfilteredwater(tothindipasdesired)
Ifyouavoidtomatoesthetomatopastecanbeomittedbutyoumaywanttocompensatetheflavorbybumpingupthecorianderseedto1tspYoumaysubstitutechipotlepepperpowderwithfrac12ndash1wholechipotlepepperfromacanminced
Tossallingredientsinafoodprocessororblenderandgiveitawhirlstoppingtoscrapedownsideswithasiliconespatulaprocessinguntilsmoothandadding
additionalwaterifnecessary(butdonrsquotletitgettoorunny)AdjustseasoningstotasteStoresinanairtightcontainerinfridgeforupto4days
MAKES1frac34CUPSGFSF
BABAGANOUJ
IdonrsquotloveallbabaganoujndashespeciallythekindsthatcontainmayonnaisendashbutI love this one Servewithwedges of toasted flat bread raw veggies or as asandwichorburgerspread
2lb(910g)eggplantfrac14cuptahinifrac14cupmincedfreshparsleyleaves1ndash2mediumclovesgarlicminced1tbspfreshlemonjuicefrac12tspseasaltfreshlygroundblackpeppertotaste1tbspoliveoilorflaxseedoil
For this recipe use 2 large globe eggplants ndash the standard variety that areplumperatthebottomndashor5mediumItalianeggplantsndashthethinnervariety
Preheatovento500degF(260degC)LineabakingsheetwithaluminumfoilPokeskinoftheeggplantsalloverwithaforkandplacethemonbakingsheetRoastfor50ndash60minutesturningevery15minutesuntiltheyrsquoresoftthroughoutwhenyoupressthem(withtongsofcoursenotyourpreciousfingers)Remove from oven and allow eggplants to cool enough to handle Slicelengthwiseandscoopout thefleshintoafinemeshstrainerDiscardtheskinsAllowfleshtodrainforafewminutesbeforetransferringtoafoodprocessororblenderAddthetahiniparsleygarliclemonjuicesaltandpepperandprocess
until almost smoothAdjust seasonings if necessary andgive it another quickwhirlTransfertoasealablecontainerandallowtocoolinfridgeforaboutanhourDrizzletheoilontopjustbeforeservingStoresinanairtightcontainerinfridgeforupto2days(butitrsquosbestconsumedfresh)MAKES2CUPSGFSF
GREATGUACAMOLE
I sometimesgetcrazycravings foravocadosThiscouldhavesomething todowith the fact that it gives me the opportunity to use their silly nicknameldquoalligatorpearrdquoormaybeitrsquosbecausetheyrsquorearichsourceofldquogoodrdquofats(themonounsaturatedkindincludingoleicacid)vitaminsB6CandKaswellasfiberpotassiumfolateandcopperServewithnon-GM tortilla chipsandFreshSummerSalsa insideaburrito
withPintorsquosRefriedBeansorasaburgertopping
3ripeHassavocados2ndash3mediumclovesgarlicmincedgratedorcrushed2tbspfreshlimeorlemonjuicefrac12tspcuminfrac12tspchilipowderfrac12tspseasaltfrac12tspredchiliflakes(orfrac14tspcayennepepperorchipotlepepperpowder)ortotaste1mediumripetomatodicedsmall(optional)
Once opened avocados tend to oxidize quickly ndash the lime juice should helpavoidthisbutyoucanalsoleavetheavocadopitsinthepreparedguacamoletohelpretainthegreencolorthenremoversquoemjustbeforeserving
Sliceeachavocadoopenlengthwiseandremovethepit(becarefulwhenusingyourknife)ScoreagridpatternintothefleshwithknifeandscoopoutcubesoffleshintoamediumbowlusingaspoonAddthegarliclimeorlemonjuicecuminchilipowdersaltandchiliflakesMashmixturewithaforkuntilyougetdesiredguacamoleconsistencyStirinthetomatoServeimmediatelyandstoreanyleftoversinanairtightcontainerinfridge(withavocadopits)andusewithin1ndash2days
MAKES1frac12CUPSGFSFR
SPROUTINGANAVOCADOPLANTGrowinganavocadoplantisanicewaytoutilizeallthepartsofanavocadopracticepatienceanditmakesagreatadditiontoyourhome
1avocadopit
toothpicks