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Vegetables
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Grocery Shopping When grocery shopping, try to avoid all refined foods. Select natural foods which provide you and your family an adequate intake of vitamins, minerals, amino acids and trace elements. Remember that once you leave the produce department of your supermarket, there is practically no nutrition to be found in any item in the rest of the store. Be adventuresome! Try adding new and unusual items to your diet. If you aren't sure how to prepare them, ask a clerk who works in the produce department. Add fresh, raw greens to your diet. Try collards, spinach and leaf lettuce. Choose fresh vegetables when available. If you must buy frozen when some produce is out of season, select only those frozen foods with no salt or sugar added. Vegetables should always he cleaned with a nontoxic, biodegradable soap and rinsed well before using. Produce Fresh, organic fruits and vegetables are the most important items in a healthy diet. It is not unusual for a family on a vegetarian diet to purchase a second refrigerator to store the necessary produce to maintain a healthy diet and lifestyle for their family. Fresh, organic fruits and vegetables are the most nutritious foods and an absolute necessity to maintain optimum health. In order to provide the maximum benefit from your produce purchases, it is important to know how to select them. The following guidelines should prove beneficial to you. Artichokes - An unusual looking vegetable with spiked, calloused looking leaves. The best flavor comes from artichokes that are firm, plump and bright green in the spring or olive green in the fall. Occasionally they will be streaked with purple, which is fine; however, do not buy those with black blotches. Squeeze them to see if they squeak; if so, they are fresh. If they rattle, they have sat too long on the shelf and should be avoided. There are two peak seasons: spring and fall. Store uncooked, wrapped in plastic and keep refrigerated up to one week. Asparagus - One of the first signs of spring, tender asparagus shoots are firm, slender and tight with compact tips. Their peak season is early spring through summer, depending upon the area of the country it's grown in. Asparagus does not store well and becomes tougher the longer it sits. For the best flavor consume within a few hours of picking. Store in the refrigerator wrapped in plastic until ready for use. Avocado - Really a very versatile fruit which can be used in sandwiches, salads, dips and spreads. See fruit section for more information. Broccoli - When picking broccoli, the greener the better. Yellow indicates maturity. The heads should be wide with buds that are tight and firm (not rubbery). The stalks should be short and a dark even color. The leaves of the broccoli plant may be eaten and are nutritious. Stems can be peeled and eaten raw or frozen for use in soups or stews. Broccoli was first cultivated in the United States in the early 1900s. Carrots - For juicing, California juicing carrots are recommended because of their sweetness and nutritional content. The sweeter a carrot, the higher its nutritional content. Carrots grown in warm climates have a tendency to be bitter and are not recommended for juicing. For salad use, smaller carrots are easier to use, but the juicing carrots can be substituted. Organic carrots are always preferred, when available. Carrots are native to Afghanistan and were used by the Greeks and Romans for medicinal purposes. Cauliflower - When looking for a head of cauliflower, look for a head that is white and firm, without any brown spots. The leaves should be green and soft, not brown and brittle. Cauliflower has been grown in North America since the 17th Century. As with other members of the cruciferous family (broccoli, cabbage, collards, horse radish, mustard greens, cresses, Chinese cabbage, kohlrabi, kale, turnips, Brussels sprouts, rutabaga and radishes), cauliflower is known for its cancer-fighting properties. Celery - Celery stalks that are thick, stout and succulent are less likely to be stringy. When celery is too green, it tends to be bitter; when too white, the nutrient value is low. Try to pick stalks that are in between. Celery should be kept in an airtight container to protect it from exposure to air. If kept in an airtight container, celery will remain fresh for two weeks. If celery is left exposed to the elements, it will become limp in two days. Cucumbers - Cucumbers are technically a fruit, but most commonly used in salads. Look for the short, slender cucumbers which are more favorable and have fewer seeds. Look for the pickling cucumbers because they are not waxed or oiled. However, they do not have a long shelf life. Lettuce - Avoid head lettuce, since it has very little nutritional value, very little fiber and tends to plug up the colon. There are a number of leaf lettuces available- the darker the color the more food value it has. Choose heads that are crisp, dense and heavy. Do not pick those which have been waterlogged. Store in a plastic bag, removing as much air as possible prior to securing tightly. Romaine is the most popular and most flavorful. However, there are others that are also delicious. Peppers - Green peppers are actually unripe and should be used primarily for cooking purposes. Red and yellow peppers are mature and sweet and the ones to use in salads if they are available. When picking through green peppers, look for those with red streaks because they will usually be sweeter. Ripe peppers imported from Holland are often available; however, they are usually more expensive. Tomatoes - A good tomato is normally very red with thin skin. The stem is well-indented and the tomato will be well-proportioned. When buying tomatoes out of season, usually cherry tomatoes and Roma (pear-shaped) tomatoes are the most flavorful. Out-of-season tomatoes are almost always picked green and then gassed to turn them red. They look like a ripe tomato, but one bite and you know they are not. Squash - There are many varieties of squash, usually grouped as summer and winter squash. When purchasing summer squash, look for young, thin, shiny yellow crookneck or patty pans squashes or medium colored green zucchinis. Summer squash - including yellow crookneck and zucchini - are interchangeable in recipes. When purchasing winter squash, look for dark green with a touch of yellow acorn or golden butternut outer skin or Hungarian Mammoth with a pale blue-green color. Winter squash are also interchangeable. Most fresh fruit should be stored at room temperature (out of direct sunlight) until matured and then refrigerated. Use as quickly as possible after the fruit becomes ripe. Do not wash fruit until you are ready to use it. Apples - Choose apples that have deep, rich coloring, especially around the stem. When picking Red or Yellow Delicious apples, the skin should be speckled with some brown lines. Apples should always be firm and not waxed. Red Delicious, Fuji, New Zealand Gala and Granny Smith apples should be extremely firm. Red Delicious apples which are elongated and slightly heart-shaped will have the best flavor. Yellow Delicious, McIntosh, Rome Beauty and Jonathan will give slightly when pressure is applied. Apples should be stored in a well-secured plastic bag in the refrigerator. Many varieties will store for months and some all winter if kept in plastic at temperatures just above freezing. Avocados - There are many shapes, sizes and textures of avocados. The Haas avocado, my favorite, is pear-shaped, rather elongated with a dull, dark-green waxy color and a pebbly texture and are generally available all year round. Avocados should yield slightly to gentle pressure when ripe. Do not buy if they are mushy as they become rancid. Purchase ripe, or if unripe place in a closed paper bag on the counter. When ripened, refrigerate immediately unbagged. Ripened avocados have a shelf life of only about three days. When cut open, if the avocado has gray, black or brown spots, remove them, and check the yellow part for taste prior to using. Avocados usually are available all year around. The Haas has its peak season in the spring and summer while Florida varieties come in during the fall. If you use only a portion of an avocado, wrap the remainder tightly with plastic wrap and refrigerate. Bananas - Look for bananas that are a rich yellow color from end to end and slightly speckled. Green bananas, however, will ripen if left on the counter a few days. Do not eat bananas until they are ripe. A banana is not ripe until all the green has disappeared and speckles begin to appear on the skin. Bananas that are very ripe can be purchased for peeling and freezing. Bananas that are uniformly brown or black should be avoided. Berries - Do not buy berries that have been irradiated. Berries should be blemish free, with dark color and no soft or bleeding spots. Do not buy strawberries with white or green tips. Overly large berries will usually lack sweetness. Smell the container. Berries should smell clean and sweet; if you can detect the odor of pesticide, do not buy them. Store in the refrigerator in a covered container. Cherries - Should be firm and plump, not soft to the touch. The sweetest cherries will be dark red in color. There are yellow varieties as well and they, too, should be firm and plump. Wash and store in an open container in the refrigerator. Cherries do not store well and should be used within 2 or 3 days. Figs - Ripe figs are plump and teardrop shaped and may have a slightly wrinkled or cracked skin. Characteristics of ripe figs are softness, moistness and oozing of nectar. Hard, dry figs are not ripe and will have an undesirable flavor. Figs are very perishable and should be refrigerated uncovered. Grapes - Peak season July through November. Never buy grapes that are not grown in the USA. Buy organic whenever possible. Many other countries use heavy chemicals on their crops. Always sniff grapes to check for pesticides. Always wash thoroughly. Grapes should be firm when touched. Green stems indicate fresh grapes while those that are old will be dark. Also old grapes will have puckering at the stem. Refrigerate exposed to some air. All green grapes are prone to be sour. Look for a yellow or golden shade. When green grapes have reached the golden stage the sugar content is higher and the taste is sweeter. Red seedless grapes grown in the United States usually keep quite a while and are a wonderful delight when available. Black seedless grapes have a tougher skin and bolder flavor. Grapefruit - Grapefruit should have thin, shiny skins and feel heavy. Grapefruit should be stored in the refrigerator in a sealed container. Lemons - Should be slightly firm with a golden yellow skin. Thicker skinned lemons will have less juice. The Meyer lemon is the sweetest lemon and has an orangy flavor. Lemons can be stored at room temperature for a few days and must be refrigerated if keeping longer. Limes - Contrary to popular opinion, limes are not interchangeable with lemons. Limes have a sweeter flavor. Look for firm bright color and refrigerate if keeping more than a few days. Mangoes - These wonderful fruits are best when they have been allowed to ripen until they are multicolored. Well-proportioned mangoes are usually more desirable than the long narrow ones. Mangoes should yield to pressure when ripe and are aromatic when ripe. However, they should not be mushy. Oranges - Avoid commercial oranges that are stamped "color added." The orange rind should be shiny, smooth and thin. It should feel firm and slightly heavy and should have a sweet aroma. Oranges range in color from green-speckled yellow to deep orange, and the Good Temple Orange is more red-orange and rather dull. Oranges need to be smelled; they should not smell like chemical sprays, but rather like citrus. Look for organic whenever possible. Peaches - When ripe, peaches yield to pressure. Peaches should be soft colored, not faded or dull. Do not buy those that are partially green. Peaches are aromatic when ripe. When ripened, refrigerate allowing air to penetrate their container. Peaches should be fragrant and have a natural rose-colored blush to their skin. Since peaches do not usually ripen well off the tree, look for peaches that feel solid, but give when gently squeezed. Other stone fruits like nectarines and apricots have these same characteristics. Pears - Peak season is September through November. Pears ripen off the tree, and therefore they can be purchased when green and allowed to ripen at home. When ripe, summer pears such as Bartletts get soft all over while winter pears, like Bosc have a golden skin and should continue to be firm except around the stem. Oregon's large yellow skinned Comice pears are especially good in winter. Asian pears are firm but crunchy and can be eaten like apples. Refrigerate when they are ripe. Pineapples - Peak season is March through June. Pineapples do not ripen after they have been picked - they simply rot. These flavorful fruits should be gold, orange or reddish brown from top to bottom and very aromatic. If the golden color has spread to 15 to 20 percent of the fruit, it is usually ripe. When selecting a pineapple, the top leaves should pull out easily if it is ripe. A ripe pineapple should be plump and heavy for its size. Maui, Hawaii produces the best naturally-ripened pineapples and although the cost may be a little higher, the taste treat is worth it! Strawberries - Peak season is April through June. Strawberries are quite easy to grow and can be planted in early spring or in the fall. Medium to small berries are usually sweeter than the larger berries. Select dry berries with bright green stems attached that are firm, bright red and with no white tips. Make sure the berries you select have not been irradiated or sprayed. Be sure to remove any decaying or green berries immediately. Do not wash berries until ready to use. Different types of melons may be mixed together at a meal, but melons should never be eaten with other foods because they do not digest well when combined with other foods. Either eat melons alone or leave them alone. All melons should be ripened at room temperature prior to being refrigerated. To avoid heavy chemical sprays that are used on imported melons, try to buy locally. Cantaloupes - Peak season June through August. The best way to select a cantaloupe is by smell. A ripe cantaloupe produces an enticing aroma. Usually medium to large melons are more flavorful than smaller ones. Also when ripe, the end of the cantaloupe opposite the stem should be soft and yield to gentle pressure. The skin should be golden tan and the webbing should be deep cream color (rather than green), coarse and stand out boldly. The stem end should be smooth and slightly depressed. Do not select a melon with the stem attached. An attached stem means the melon was picked green. The melon should be heavy and yield slightly to pressure. An aromatic melon indicates good flavor. Avoid melons with smooth, bald spots. Overripe melons can be detected by widespread softening and will be watery and tasteless. Cantaloupes will ripen some at room temperature; however, green melons should be avoided. When fully ripened, store in the refrigerator. Casabas - Peak season July to November, with the best flavor in September and October. Casaba melons are uniquely marked with vertical ridges rather than the webbing of cantaloupes or the smooth skin of a honeydew. The skin color of the Casaba melon depends on the variety. For example, the Golden Beauty is pointed at the stem end, with a green skin that turns golden and will have a slight give at the blossom end when fully matured. The flesh can either be white, yellow or orange. Casabas are not as sweet as a honeydew and do not have the aroma of a cantaloupe. Casabas do not fall off the vine as do other melons when mature but must be harvested by cutting the stem when the melons have neared maturity. They are then placed in storage until the blossom end becomes soft. If a Casaba melon is not ripe, the flavor will be similar to a cucumber. Crenshaw - Peak season August and September; however, they are usually available from July through the end of October. The Crenshaw melon is a relative of the Casaba melon and prior to maturity it is a slightly wrinkled, dark green melon. Look for golden orange color with a minimum amount of green streaking. Ripe melons will feel soft to pressure all over, especially at the enlarged end. If required, ripen at room temperature prior to refrigeration. The flesh of the Crenshaw melon is vibrant orange, and is juicy with a rich, spicy flavor. Crenshaws can grow up to 9 pounds. Honeydew - Peak season July through September. Can be either orange or green fleshed. A ripe honeydew should give to pressure all over but particularly at the stem end. Creamy white with yellow areas in the skin indicates the melon is ripe. If the veins are brown, usually the melon will have a higher sugar content. Green Honeydews should not have white skin. A golden orange cast will appear on Orange Honeydews and they will have an aroma when ripe. As with all melons, they should be heavy for their size. Ripen at room temperature prior to refrigeration. If a Honeydew melon is white or greenish, not soft to touch at the stem end, or looks shiny and smooth, it was picked too early. Persian - Peak season for these melons is August and September. Persian melons are a member of the cantaloupe family and look like oversized cantaloupes. Selection of this melon is the same as for regular cantaloupe. The dark green rind under the netting lightens as the melon ripens. The rind should give under light pressure. The flesh of the melon is a darker orange than a regular cantaloupe. Watermelon - Peak season May through August. Dark green or shiny watermelons are usually unripe. The ends should be rounded and full rather than pointy. The bottom of the melon should not be white or greenish but creamy off-white to yellow. The stem should look brown and shriveled, not green. A good watermelon will be well-proportioned, not gourd-shaped. A deep, hollow tuneful tone will be produced by thumping a ripe melon. A green melon, on the other hand, will squeak when it is thumped and an overripe watermelon will sound dull or flat. When opened, the flesh of the melon should be bright red with dark brown or black seeds. Store at room temperature; wrap and refrigerate after cutting. You may not be familiar with some of the following items, but they should be available at your local health food store or co-op. If the items you are looking for are not part of their regular inventory, ask if they can special order them for you. Pasta Pasta is made from flour and water with salt often added. Products that are called "noodles" almost always contain egg or egg whites. Vegetable pastas are available at health food stores and are preferable to those made with white, bleached flour. Whole grain pastas include: spinach, whole wheat, buckwheat and come in a variety of shapes and sizes, such as spinach spaghetti noodles, buckwheat, corn, sorba and wheat udon noodles. These pastas add delightful color and texture to meals. Grains Grains, including pasta, should be used sparingly as many are acid forming in the body, and our bodies need to maintain an alkaline pH. Of the whole grains, brown rice, millet and quinoa are the best. Brown Rice - There are several varieties of brown rice to choose from: Basmati rice is a long grain brown rice that originated in India. This rice is very flavorful, enhancing anything that is prepared with it. Organically grown Basmati rice is our favorite and has a delightful aroma when cooking. Short-grain brown rice has a bold texture and a nutlike flavor, and tends to be the chewiest of the rices. Long-grain brown rice is light and fluffy and resembles white rice the most. Wild rice is another taste treat that has exceptional flavor and can be used alone, but is usually mixed with another variety. When mixing wild rice with other brown rice, be sure to cook them separately because it takes longer to cook wild rice than most other types of rice. To cook brown rices, bring 2 cups of distilled water to a boil, add I cup of rice, lower heat and simmer, covered, for about 20 or 30 minutes. Do not stir rice while it is cooking. The rice will be done when all the water has cooked away. Remove from heat and allow to sit an additional 15 minutes without removing the lid. Bulgur Wheat - is made from whole wheat kernels that have been steamed, dried and cracked. It has a nutty flavor and can be prepared in about 30 minutes. It is delicious in pilafs, tabouli and salads and can be used in place of rice. Bulgur is not always made from whole wheat, so be sure to check the label to make sure it is from unprocessed whole wheat. To prepare Bulgur wheat, pour 2 cups of boiling water over I cup Bulgur, cover and allow to sit for 20 minutes. Couscous - a traditional food of North Africa, is made from semolina, the refined endosperm (inside starch) of durum wheat. Couscous can be served as a side dish or in combinations with vegetables, as you would use rice. It is light and fluffy when cooked and can be prepared in about 10 minutes. Couscous is made by removing the germ and bran from durum wheat, then this semolina is ground and mixed with water and formed into long strands, which are broken into small pieces, steamed and dried. This leaves tiny yellow granules, which is couscous. Millet - is an ancient cereal grass from Asia and Africa, now grown in the central U.S. and Canada, that can be used in place of rice, for stuffing, in pilafs, breads or burgers. It is a small yellow grain which has a slightly nutty taste. If toasted in a dry skillet prior to cooking, it will have a toasty flavor. Millet can be used in soups, stews, vegetable burgers, etc. Quinoa - (pronounced keen-wah) is a delicious grain that has a subtle, pleasing flavor and fluffy texture. Quinoa originally came from the Andes Mountains of South America, and is now being grown in the Colorado Rockies. It is a food that can be prepared quickly and is alkaline, so the body can digest it easily. Quinoa should always be rinsed well in hot water to remove the saponin, a natural substance that protects it from birds and pests. Quinoa can be used in salads, pilaf, soups, casseroles, or can be ground into a flour for breads. Quinoa is small, flat and disc-shaped, ranging in color from yellow to orange, red, pink, purple and black. Quinoa is actually the fruit from an annual herb in the chenopodiaceae family. Quinoa goes well with all vegetables and beans. To cook, rinse with hot water in a strainer, then combine I cup quinoa with 2 cups distilled water in a saucepan. Bring to a boil, reduce heat and simmer about 15 minutes or until all water is absorbed. Oat groats - Originally, oats were a staple food grown in Scotland; however, today they are one of the main crops grown in the Midwest United States. Only about 5 percent of the oats grown commercially are for human consumption, with the greatest yield being used for animal feed. Oat hulls contain furfural, a widely used industrial solvent. The hulls must be removed before the oats can be eaten. After the hull is removed, the bran and germ remain intact. This is called the groat. Steel cut oats are hulled groats that are sliced but not rolled. They should be soaked prior to cooking. Rolled oats - are hulled oats from which the bran has been removed. They have been steamed and flattened into flakes by large rollers and then baked. Rolled oats are thicker than quick-cooking oats and take longer to prepare. Quick-cooking oats often have added ingredients such as salt, caramel color, etc., and are more processed than rolled oats. We do not recommend quick-cooking oats. To cook rolled oats, boil 2 1/2 cups distilled water, add 1 cup rolled oats, stir for 2 minutes, cover and cook over low heat for about 15 minutes or until the water has been absorbed. Oat bran - is a source of soluble fiber. Oat bran received considerable publicity when it was reported several years ago that as little as 1/2 cup of oat bran daily can lower serum cholesterol levels by as much as 20 percent. This gave oat bran the reputation as miracle food, until it was later discovered that the reason people's cholesterol levels were being reduced is that they were eating oatmeal (and other foods with oat bran) for breakfast instead of bacon and eggs, country ham, sausage, etc. The reduction in cholestemi in these studies was related more to people not eating bacon, eggs, country ham, sausage, etc. than it was to people eating oat bran. The bottom line is that although oat bran is a source of soluble fiber, raw fruits and vegetables are a better source because they are alive. And although eating oatmeal for breakfast is better than eating bacon and eggs, it is even better to eat fresh, raw fruit for your first meal of the day. Spelt - is a relative of wheat, but can be consumed by many people who are allergic to wheat. However, spelt is not gluton-free, and should not be consumed by anyone on a gluton-free diet. Spelt has been grown in the US since the early 1900's. A grain of spelt looks very similar to a grain of hard wheat, but is not of the same biological composition. Spelt has a very high water solubility, which means the grain's nutrients can be absorbed quickly by the body. Spelt is also a good source of fiber and contains large amounts of vitamin B-17. Bragg Liquid Aminos - or "Bragg's," as it is often refined to, is a salt substitute developed by Paul Bragg some 75 years ago. It looks like and has a taste similar to soy sauce or tamari. Bragg's is not fermented and contains no additives or preservatives. The manufacturer claims the product contains sodium rather than sodium chloride. However, it does give food a salty taste. Use it anywhere you would use salt in meal preparation and at the dinner table. Some people put it in a small bottle with a mister to distribute it over the food more evenly. Since some controversy exists regarding this product, we recommend that it be used sparingly. One Tablespoon of Bragg's can be used to replace one teaspoon of salt. Herb Seasoning - ground herbs used to season salads, casseroles, etc. Can usually be purchased in health food stores. We especially like Frontier Herbs All-purpose mix on steamed vegetables and rice dishes. Frontier Herbs also has an Italian and Oriental blend that make things real tasty. You can also make your own all-purpose herb seasoning. Lemon Juice - can be used in place of vinegar in most recipes. Mayonnaise - commercial mayonnaise is made from eggs and oil, has many additives and is high in cholesterol. In your local health food store you should be able to find "mayonnaise" that is made without sugar or preservatives and is cholesterol free. However, even mayonnaise purchased in a Health Food store should be used sparingly because even these contain harmful ingredients. Seaweeds are extremely rich in vitamins including B-12 and minerals like iron and calcium. They are known to bond with radioactive substances, heavy metals and stagnated poisons and assist the body in eliminating them. Sea vegetables also increase the metabolic rate, purify the blood, assist the body with cleansing, help to dissolve fat and mucous and enhance the endocrine and nervous systems. When seaweed is used as a thickener in puddings and ice cream, it is usually listed in the ingredients under the name of carrageenan. Dulse - a burgundy-colored sea lettuce. Wash and soak, and add to salads, Essene breads, vegetable dishes and seed loaves. Can be washed and dried, then ground into a coarse powder and used as a seasoning in soups, dressings, sauces and salads. Kelp - is the most popular of the sea vegetables and can be used as a salt substitute by simply sprinkling it on food after cooking. Sun dried kelp contains all known and even some unknown trace minerals on earth and is an excellent source of nutrients. It is rich in iodine and can be used to replace salt. Kombu - is a wide-leafed deep sea vegetable that flourishes in cold northern waters. When Kombu is used for soaking and cooking with legumes, it enhances their digestibility. Kombu can also be used in soup stock to enhance the flavor. A rule of thumb is a half piece of Kombu per pound of dried beans. If the Kombu is covered with a fine white powder, it is glutamate, which is an amino acid. Nori - is sea algae that is pressed into sheets and has a sweet, delicate flavor. It can be crumbled and used as a garnish for many foods, or left whole and used to wrap raw veggies for a delicious live sandwich. When Nori is toasted, its color becomes bright green, as well as sweeter. Wakame - is a pale green sea vegetable that is often found in Miso Soup to enhance the flavor. It can also be added to stews, marinated dishes or salads. Just as Kombo softens the fiber of other foods it is added to, so does Wakame. Soak in distilled water 20 minutes to soften, rinse and chop into salads. Agar agar - is a gelatinous colloidal extractive of a red algae used as a gelling or stabilizing agent. Contains no calories and is a colorless, natural gelatin derived from a sea vegetable. Use to replace gelatin from animal sources - for example, to make aspics and fruit jellies. Agar agar is 75-percent carbohydrate and is high in a type of fiber that passes through the body undigested, adding bulk to the diet and acts as a natural laxative. Agar agar comes in flakes, blocks or cakes. Use 1 teaspoon powder to 1/2 cup distilled water or 2 tablespoons flakes to 2 cups of hot but not boiling liquid. When using flakes instead of powder use 1/6 as much. If desiring to make jello-type "finger" treats, increase agar agar two to three times. Vinegar and oxalic acid (found in cooked spinach) interfere with the gelling of agar. Fruit acids may also soften the gel, so experiment with fruit juices to see if more agar is required to achieve the amount of firmness you desire. When using citrus, tomato, or pineapple, increase the amount of agar agar by 50 percent. Arrow Root Powder - is made from West Indian arrow root plant. Use as a thickener in place of cornstarch. Blend with a little liquid before adding to hot dishes to prevent clumps from forming. However, arrow root powder does not have to be heated to thicken. Store in a cool, dry place. For life to be sustained, there are at least 50 essential nutrients required. These include alpha - linolenic acid, Omega 3 fatty acid, linolic acid and Omega 6 fatty acid. Most fats consumed in America today are processed with high heat, which damages the finished product. Hydrogenated fats are liquids that have been turned into solids and are extremely dangerous. Examples would be margarine and Crisco. In our grandparents' day, butter and lard were the leading oils and fats consumed. The butter was made from raw, unpasteurized milk and rarely was salt added. Today, we have become aware that lard is very harmful to the human body, as is any other saturated fat. Margarine and Crisco are extremely dangerous and should not be consumed. These hydrogenated fats are made by heating a liquid oil to an extremely high temperature and then pumping hydrogen gas through it until it hardens. It is then bleached, filtered and deodorized, producing an odorless, tasteless artificial fat that has the deadly effect of clogging arteries. The process used converts the polyunsaturated oil into a saturated fat! Saturated fats cause high cholesterol and clog arteries, which lead to heart attacks, strokes and cancer. The human body was not designed to digest these artificial, deadly poisons. Hydrogenated fat is also found in most peanut butter, and many baked and fried products. The high heat involved in this process deranges the molecules, rendering them harmful to the body as they no longer fit properly into the cell wall. However, the body does need fat, and two of the best sources are first-pressing or extra virgin olive oil and flax seed oil. Extra Virgin Olive Oil - first-pressing olive oil is cold-processed and the best oil to use for dressings or food preparation. The body can digest it, utilize it, and it adds a wonderful flavor. Extra virgin olive oil is a raw product made from the first pressing of the flesh of the fresh olive. If the label does not contain the words "extra virgin" before the words olive oil, it means the oil came from the seed of the olive and that a heat process was used. This form of olive oil is toxic to the body. Store in cool, dry place. If it is in a clear container, store inside a cabinet or cupboard so it is not exposed to light. Buy in small quantities unless you plan to use it often. Flax Seed Oil - is a cold processed oil which provides the body with essential Omega 3 and Omega 6 oils. According to Udo Erasmus, in his book Fats that Heal, Fats that Kill, flax seed oil "is useful for those with cancer, inflammatory conditions, high triglycerides, cardio-vascular conditions, diabetes and other degenerative illnesses." For long-term use, Erasmus recommends a blended oil with a two to one ratio of the Omega 3 to Omega 6 fatty acids. In either case, you should purchase an organic oil or blend that has been expeller-pressed under 96 degrees so the enzymes remain intact. Find an organic oil or blend with no preservatives or additives. Don't use this oil for cooking. These oils need to e refrigerated after opening. We do not recommend fish oils, as they almost always contain chemical contaminants. Erasmus says for long term use a blend of "Omega 6-rich sunflower and sesame oils with flax oil" will provide the best results for those who desire superior health. Grape Seed Oil - is made from the seeds of grapes after the juice has been extracted for wine. It has a light nutty flavor that brings out the flavor of the foods, but without the heaviness of other oils, so it does not overwhelm foods or leave a greasy aftertaste. Grape seed oil will stay fresh without refrigeration because of its naturally high level of vitamin L. However, if refrigerated, it does not cloud like other oils. Using grape seed oil provides two key nutrients in your diet: vitamin E and linoleum acid. Grape seed oil has a high concentration (60-120 mg per 100 g of oil) of the antioxidant vitamin E. It is also a highly- concentrated source (75%) of linoleic acid, an essential fatty acid (EFA) also known as OMEGA-6. Grape seed oil is naturally cholesterol-free. The Napa Valley Grape seed Oil Company, based in Rutherford, California, makes their oil from California-grown grapes and uses a low-temperature direct screw press for extraction. This means that only a gentle mechanical method is used (no chemical solvents or alcohol), temperatures are kept low, and the environment is oxygen- and light-free to preserve the flavor and nutrients in the oil. It is excellent for salad dressings. Walnut Oil - A light-colored specialty oil best used in cold sauces or dressings. It becomes bitter when heated. Canola Oil - In the March/April 1996 Perceptions publication there was an article on Canola oil. It said in part: "Canola oil comes from the rape seed, which is part of the mustard family of plants. Rape is the most toxic of all food-oil plants. Like soy, rape is a weed. Insects will not eat it; it is deadly poisonous! The oil from the rape seed is a hundred times more toxic than soy oil! Canola is a semi-drying oil that is used as a lubricant, fuel, soap and synthetic rubber base and as an illuminant for the slick color pages you see in magazines. It is an industrial oil and does not belong in the body! Canola oil has some very interesting characteristics and effects on living systems. For example, it forms latex-like substances that agglutinate the red blood corpuscles, as does soy, but much more pronounced. Loss of vision is a known; characteristic side effect of rape oil which antagonizes the central and peripheral nervous systems - again like soy oil, again worse. The deterioration takes years, however. Rape (Canola) oil causes emphysema, respiratory distress, anemia, constipation, irritability and blindness in animals - and humans." Michael Kiaper, M.D., states, "Oils derived from cottonseed or rapeseed (Canola oil) should be avoided, as they contain harmful contaminants which can damage internal organs. Oil should not be heated. The best oils for using raw are organic flax seed oil and organic extra- virgin (or "first pressing") olive oil purchased in dark glass containers rather than pliable plastic containers, which leach the solvent toluene into the contents. Just a reminder, there are two types of fat, saturated and unsaturated. The difference between the two are: Saturated fats are those that harden at room temperature. They also harden in the body. Saturated fats are found in animal products, coconut and palm kernel oils. These fats cause your cardiovascular system a great deal of problems and should be avoided. Unsaturated fats are fats that are liquid at room temperature. There are two types of unsaturated fat; monosaturated which is olive and almond oil; and polyunsaturated fats, which are found in corn, safflower, and cotton seed oils. All saturated fats are very harmful and not recommended for human consumption. Polyunsaturated fats are also harmful. Dried Fruits - buy organic, unsulphured, sun-dried fruits, which will usually be darker in color than those which have been treated with sulphur dioxide, but the taste is wonderful. Organic dehydrated fruits can usually be found in health food stores and by mail order. We stay away from commercially grown and processed dried fruits because they contain too many toxins. Consume dehydrated fruits in small quantities as they contain highly concentrated sugars. We must always be aware of the fact that concentrated sugars, even from a natural source, can be a problem to our bodies if consumed in too large a quantity at any one time. Dehydrated fruits are best when reconstituted with distilled water and allowed to soak until softened. The pancreas cannot differentiate between the sugar that is naturally present in fruits and vegetables, as opposed to concentrated forms of sugar, such as white sugar, honey, maple syrup and molasses. Honey, maple syrup and molasses are more natural, less processed, less potent and less harmful than white sugar, but still should be used sparingly. Honey - raw, unfiltered, unpasteurized honey can be purchased from local bee keepers or at natural food stores. The mildest are clover and wildflower. This is another concentrated sugar and should only be used sparingly. Maple Syrup - made from the sap of maple trees. Look for organic maple syrup as most of the commercial suppliers now use formaldehyde in their processing. Maple syrup is a delicious sweetener, but contains very concentrated amounts of sugar and thus should also be consumed in very small amounts. Molasses - is a residual product of sugar refining and contains only minimal nutrients. Unsulphured molasses is best - use with discretion. Apple Juice - should always be organic and freshly extracted in your own juicing machine. Commercial apple juice contains many toxins, and even bottled apple juice from an organic source has been pasteurized, thus killing the enzymes and most of the nutritional value. Apple juice as well as all fruit juices contain concentrated sugars and should be consumed only in small amounts. Substitutions for 3/4 cup of sugar would be any of the following: 1/2 cup of honey, or 1/4 cup of molasses, or 1/2 cup fruit concentrate, or 2 cups of apple juice, or 1/2 cup maple syrup. It is important to remember when replacing sugar with a concentrated sweetener to reduce the liquid in the recipe by 1/4 If there is no liquid in the recipe, add 4 tablespoons of flour for each 3/4 cup of concentrate. When using concentrated sweeteners instead of sugar, use sparingly. For instance it takes 40 gallons of sap to make one gallon of syrup. Cayenne - does not contain the harmful properties that white and black pepper do, but still should be used sparingly. Nutritional Yeast - is usually golden or bright yellow in color, but it can be a dull yellow-brown. Do not confuse with baker's yeast which should never be consumed raw or brewer's yeast, which has a bitter taste. Nutritional yeast is 50 percent protein, and comes in powder or flakes. Nutritional yeast adds a rather cheesey taste to dishes in which it is used. Add toward the end of cooking time. Can be used on salads, in soups, main dishes or sauces. Nutritional yeast is a good source of several B vitamins, including B12. Tahini - made from ground sesame seeds. When made from raw sesame seeds and cold processed, Tahini has most of the nutritional value of the sesame seeds remaining intact. It contains vitamins, minerals, protein and essential fatty acids that the body needs. Can be used in sauces, dressings, dips, etc. Tamari - soy sauce made from soybeans, wheat, sea salt and water. Tamari is naturally fermented without chemicals. The taste is similar to Bragg Liquid Aminos and in recipes calling for Tamari, I use Bragg because it contains no salt. Vegetable Seasoning - dried vegetables ground into a seasoning that can be used to season many dishes. Recipe
Measurements For
best results when preparing recipes, it is imperative that proper measurements
are used. Liquid and Dry
Measurement Conversions: 1 cup = 8 fluid ounces 3
tsp. = 1 Tbsp. Flour - We recommend using whole grain, organically grown flour that has been stone ground. Store in the refrigerator or freezer to help preserve freshness. Remember, however, that even if you buy organic grains and grind them into a flour just before mixing of ingredients, when you place that bread dough into a 350-degree oven, most of the nutrients will be destroyed by the heat. Whole grain flour products taste good and contain fiber and fuel for the body, but leave much to be desired as far as nutritional value is concerned. Soy Products Textured Vegetable Protein (TVP) is made from soy flour which is cooked under pressure and forced into different sizes and shapes. TVP is lower in fat than tofu and can be used to replace it in many recipes. TVP will keep for a long time in a tight container. It contains no cholesterol, a minimal amount of fat and no sodium. TVP can be rehydrated easily for use in soups, stews, sauces and casseroles. To reconstitute, add an equal part of boiling liquid. I usually use tomato juice but 1 or 2 tablespoons of Bragg Liquid Aminos and a pinch of your favorite herb mixture in distilled water can also be used. Tofu - is made from fermented bean curd from soybeans. It is white in appearance and has very little taste; however, it takes on the flavor of whatever it is mixed with. Tofu is a refrigerated item that comes packed in water, and must be drained before use. Tofu can be baked, braised, broiled, marinated or steamed. For most purposes, "firm" tofu is preferred because the soft type crumbles easily. Meat Analogs made from soybeans. They are concentrated protein but have many harmful ingredients added. We do not consider them fit for human consumption because they cause many physical problems - similar to those experienced by consumers of animal products. Note: Soy products are concentrated protein and should be used only occasionally. Nuts and Seeds are also high in fat and protein, so use sparingly. This diet differs from most vegetarian diets because we emphasize the importance of raw fruits and vegetables and teach that the use of nuts, seeds, sprouts and grains should be minimized. As you will notice, nuts and seeds are very high in fat and protein. The body has difficulty digesting these high fat and protein items and they should not be eaten in large quantities on a regular basis. Moderation should be the rule. High fat and high protein food cause problems for the digestive system and for those fighting cancer. Excessive fat and protein can actually feed the cancer. If you do eat seeds and nuts, it is best to soak them 24 hours prior to consuming. This starts to break down the protein making them easier to digest. Almonds are the best of the nuts while sunflower seeds are the best of the seeds. The Gerson Clinic in Tijuana, Mexico found that occasionally, some patients were not doing well after leaving their clinic. Upon researching to discover what was causing the problem, they discovered that some patients were consuming large amounts of alfalfa sprouts. When the patients were taken off the sprouts, their health was restored. Legumes fall into the similar category as nuts and seeds because they are seeds that will sprout. Although we do not say to eat no legumes, we caution that they should be eaten sparingly and soaked 24 hours before using. Sprouting legumes will not only shorten their cooking time but it will help to eliminate intestinal gas. Another suggestion would be to add half of a piece of Kombu to the water while cooking the beans to increase their digestibility. Peanuts - which are a legume rather than a nut - are dangerously high in protein and fat and very difficult to digest. The protein in peanuts cannot be assimilated by the human body, and should be avoided. Peanuts and peanut butter are not healthy foods. Commercial peanut butter is a very harmful product as it not only contains roasted peanuts, but also sugar, hydrogenated oil and salt. Almond butter is a very good substitute for peanut butter.
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