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Juicing
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Tools In Setting Up Your Kitchen Questions I am often asked include, "How do I begin changing my kitchen so that I can prepare the foods I will be feeding my family with this new lifestyle? What do I need to eliminate and what shall I keep? What about my cookbooks and canned and frozen food?" Sound familiar? Let me begin by quoting Dr. Dean Ornish, M.D.: "When people make only moderate changes in diet and lifestyle, they have the worst of both worlds. They have the sense of deprivation because they're not able to eat and do everything that they want, but they're not making changes big enough to make them feel much better or to have much effect on their weight, their cholesterol, or their health. On the other hand, when people make comprehensive changes in their diet and lifestyle, they begin to feel so much better so quickly that the choices become clear and, for many people, worth making." Dr. Ornish reflects my personal experience also. The easiest way to change your diet and lifestyle is to jump right in and make it happen. And don't look back! There are some very basic essentials to setting up a natural foods kitchen and they are as follows: Juicing is the Key to Gaining and Maintaining Optimal Health As finances allow, we recommend the purchase of a Champion or Green Power juicer, which we consider the most valuable appliance in the kitchen. These juicers, in addition to making fresh vegetable and fruit juices, can be used for making baby food, nut butters, soft banana/fruit ice cream, and applesauce. They also can be used to grind nuts or shred cabbage, beets, carrots, etc. for salads. We recommend only two juicers: The Champion, which currently retails for under $300, and the Green Power, which retails at about $600. Both of these juicers break open the cell structure of the vegetables or fruits being juiced to release the nutrients. The most common type of juicer on the market today is a 'centrifugal" juicer, which has a spinning basket that cuts and shreds the fruit or vegetable as it is spinning at a high speed. We do not recommend any centrifugal juicers because this method is not a sufficient means of breaking open the cell to extract vital nutrients into the juice. Because fewer nutrients are provided in the juice from a centrifugal juicer, it does not produce the same results. The Champion yields up to four times more vitamins, enzymes and trace minerals than a "centrifugal" (spinning basket) type juicer, and juice from a Green Power approximately doubles the nutritional value of that from a Champion. The Champion and the Green Life juicers have a variety of attachments which enable them to be used for grinding nut butters, as well as making treats such as fresh applesauce or frozen banana 'ice cream. Juicers with a spinning basket cannot be used to make baby foods, soft frozen fruit creams, nut butters, etc. The Champion Juicer For the money, the Champion is a dependable, easy to use machine that is easy to care for. It has a 1/3 -horse power, heavy duty motor so you need not worry about putting it to heavy use. Many have told us of using their Champion juicers daily for over 20 years. A commercial model is available with an even heavier motor. The Champion is a masticating juicer that has been on the market for many years. It has a rotating cutter with stainless steel teeth that cut and grind the fruit or vegetable, which is forced up against a fine screen which separates the juice from the pulp. The Champion weighs 25 pounds and is 13 inches high and 17 inches long. The Green Power Juicer If a person can afford the Green Power machine, we would highly recommend it. We consider it to be the very best juicer on the market. The Green Power has a patented twin-gear triturating action featuring gears that spin at the low speed of 110 rpm to reduce heat and friction so that enzymes and other nutrients are maintained, plus a revolutionary magnetic and far-infared technology that prolongs the freshness and shelf life of freshly-extracted juices. This allows freshly-extracted juice from a Green Power to be stored in the refrigerator in single-serving, 8-ounce jars (filled to overflowing, to minimize oxygen and oxidation) for up to 48 hours, according to Green Power literature. Today we are seeing magnetic technology used in several ways, such as magnetic bed mattresses, innersoles for shoes, tooth brushes and even devices that generate pulsating magnetic fields for the purpose of relaxation or energizing. With the Green Power, this technology entered into the field of raw processing. At the core of each of the two gears is a series of in-line magnets equaling 2,600 gauss surrounded by a bioceramic material that generates far-infrared frequencies, known as life force frequencies, because they are similar to the frequencies emitted by the human body and by water. According to the Green Power manufacturers, far-infrared "is the natural resonant frequency range of water and organic substances, including man. We call it the life force frequency. Infrared wave lengths range from 7 to 1,000 microns, just beyond visible light. Far-infrared is a part of this wave length family we use in infrared photography, mapping the earth's surface and guiding missiles to their target. Our skin radiates 9.36 microns far-infrared wave, which is very close to the resonant frequency of a water molecule, 113 and rightly so since our bodies are about 70 percent water. Far-infrared waves are the safest and most beneficial energy source available." The combination of this magnetic and far-infrared technology stabilizes the fragile structure of the juice. When fruits and vegetables are juiced, oxidation causes minerals and other nutrients in the juice to lose their freshness and vitality for the same reason that an apple oxidizes and turns brown when it is cut in half. What is happening here on the molecular level could be compared to the spinning of a child's "top." For a while, the top will spin rapidly and upright, but eventually will start to slow down and wobble, and ultimately stop spinning. On the molecular level, this is comparable to the electron spin of the minerals in the juice, which have been destabilized during the juicing process. As the electrons start to "wobble" and slow down, the minerals lose their vitality and start to oxidize. The spinning magnets and bio-ceramic material in the twin gears of the Green Power add vitality to the minerals by giving their electrons a little extra spin. The bottom line is that after 24 to 48 hours, carrot juice from a Green Power is still bright orange in color and it still smells and tastes fresh. (The juice does tend to separate because it is not homogenized, but this can be remedied by shaking or stirring.) Carrot juice from most other juicers begins to turn brown after about 15 minutes, and after an hour or so it does not taste or smell like fresh juice, which is an indication that its nutritional value has been greatly deteriorated. Because of its ability to keep juice fresher longer, the Green Power is particularly beneficial for people who find it convenient to make a full day's supply of juice at one time, or for those who like to drink juice at work, etc. The Green Power weighs 32 pounds and is 13 inches high and 20 inches long. Remember, the primary purpose of a juicer is to remove the pulp. With the pulp removed, the nutrients are literally predigested and can enter almost immediately into the bloodstream. Thus, the nutrients reach the cellular level in a matter of minutes. Anyone who is interested in exploring the tremendous health benefits of juicing should know that a Vita-Mix is not a juicer. A Vita-Mix is a very good blender, but it does not make juice because it does not separate the juice from the pulp. The Vita-Mix blends food into a mushy mix, similar to the texture of applesauce. Water must be added to this mixture if you want to drink it. This does not produce the same benefits as drinking fresh juice from a masticating juicer, because the fiber or pulp has not been separated from the juice. Even after the fruit or vegetable has been blended and mixed by this machine the pulp is still in it and thus it still must go through the digestive system. This requires much energy and time, and many of the nutrients will be lost during the digestive process. This defeats the prime purpose of juicing, which is to get large amounts of nutrition to the cellular level quickly without going through the process of digestion. Hint: A juicer makes a great wedding gift for a new family. We also highly recommend that a water distiller be a part of your new kitchen. We believe that distilled water is the only water that should ever be consumed. Our bodies need minerals but not in powdered rock form as found in all ground water sources (spring, river, well, etc.). These minerals cause many problems for the body such as arthritis, gallstones, kidney stones, hardening of the arteries, etc. For more information on this subject, see Chapter 22 in God's Way to Ultimate Health. A distiller is filled with ordinary tap water, which is heated to 212 degrees. This heating process kills bacteria, germs and viruses that the water may contain. Light gases are removed by a gaseous vent. As the water turns into steam the minerals, salts, etc. are left behind. Unlike other forms of water purification, a distiller separates water from pollutants by evaporation rather than trying to separate pollutants from water. Distilled water can also be purchased in plastic containers in most grocery stores, but you have less knowledge about and control over the purity of store-bought water than water you distill in your own home. If you buy distilled water in plastic jugs at a store, make sure the label says "Distilled Water," rather than Spring Water, Mineral Water, Drinking Water, etc. If the water tastes like plastic, don't drink it. Plastic can leach into the water if the container is stored in the sun. Also, it is best when you open a new container of distilled water from the store that you immediately pour it into a glass container with a lid. A food dehydrator is a wonderful machine that allows food to be preserved using a low heat process, thus leaving the enzymes (the life force) and other nutrients intact. When purchasing a dehydrator, it is of vital importance that it have a thermostat that can be set at 107 degrees or lower. Some models come with a fan and this is preferred. Any dehydrator lacking a thermostat will probably reach temperatures high enough to kill the enzymes and destroy many other nutrients. Food drying is one of the oldest methods of preservation there is, dating back many centuries. Fruits and vegetables were dried by being laid in the sun in the 15th century. Many dehydrated foods were found in the ancient Egyptian tombs recently when they were excavated. The first dehydrator arrived on the scene in 1795 and was developed in France. In the United States, dehydrated food became a necessity during World War I when troops and supplies were being sent to Europe on a daily basis. During the spring, summer and fall, when fruits and vegetables are in abundance, dehydrating is a wonderful way to preserve surplus foods for future use. When a low-heat dehydrator is used, most of the enzymes and nutrients are retained. No chemicals or additives are needed to preserve these foods. The flavors of dried foods are enhanced and improved because the natural sugars are concentrated, making sweet, natural snacks. Dried vegetables can be ground into a wonderful seasoning, which can be added to soups and stews or used as salad toppings. Dehydrators can also be used to preserve fresh herbs, make grain crisps (raw crackers) and seed patties and other treats for your family. Dehydrated foods are easy to store. Approximately 60 tomatoes will fit in a quart jar after they are dehydrated. Dehydrated foods have a long shelf life, if dried properly, and can be used when traveling, hiking, camping, etc. To rehydrate (restore the liquid) simply soak them in distilled water or in freshly extracted fruit juice. For instance, blueberries are wonderful soaked in fresh apple juice. Vegetables may be rehydrated in distilled water or vegetable soup stock. It is not necessary to rehydrate herbs, banana chips or vegetable chips before serving. A rule of thumb is that it takes about 30 minutes to an hour to rehydrate dried fruits and vegetables. On an annual basis, dehydrating is probably cheaper than either freezing or canning, and the space saved is considerable. Remember, there is a difference between what you dehydrate at home and what you buy in the store. When purchasing dehydrated foods commercially, it is important to make sure to read the label. Most have had poisons added in the form of color enhancers, additives and preservatives. The Vita Mix Machine is a great machine in the kitchen. It can be used for pureeing baby food, making batters, grinding flour from whole grains, coarse grinding grain for cereals, making frozen smoothies, dips, spreads, nut butters, raw sauces, dressings and raw soups that are out of this world! But we do not recommend the use of a Vita Mix for making juices because it leaves the pulp in the juice? Other items you will find valuable in your kitchen include: A. A large cutting board. Because wood is natural, a wooden cutting board has certain advantages over a plastic cutting board. Plastic was once considered a better material for use as a cutting board, but recent findings have found plastic to be a more fertile environment for bacteria and germs than wood. A wooden cutting board should be cleaned periodically with a solution of lemon juice and baking soda. B. A good blender
or Vita Mix used for making blended salads, sauces and dressings. "I have been a medical man for forty years and because of the work 7 have done in relation to the aluminum question I can state, without a shadow of a doubt, and with all the urgency of my command, that the use of aluminum in the preparation of food and food products is one of the most harmful factors in modern civilization." H. Tomlinson, M.B., Ch.B, M.R.C.S., L.R.C.P., London, England As early as 1913, Lancet, a British medical journal, reported that aluminum cookware could be injurious to health. Since that time, medical studies have been done in Germany, Canada, the United States and France, all finding the same results. Aluminum cookware causes disease and has been banned in most of the aforementioned countries. Aluminum is a soft metal and is easily pitted and dissolved. Unfortunately, in the United States the aluminum cookware industry is a multi-million dollar business. Remove all aluminum cooking utensils or any items on your shelves that contain aluminum. In spite of the industry's claims to the contrary, aluminum leaches or is dissolved into food and has been linked to Alzheimer's disease and cancers. It has also been known to cause intestinal disorders, migraine headaches and other serious health problems. Aluminum is also found in underarm deodorants and colas served in aluminum cans. Aluminum is leached from the can into the cola, which makes the drink even more hazardous than without the can. For pots and pans, stainless, glass, ceramic or earthenware are the best replacements for aluminum. This is an investment that should be made for the sake of the health of all your family. Also, be sure your vegetable steamer is stainless steel instead of aluminum. Remove the microwave oven from your kitchen, because it can be hazardous to your health. The microwave oven is an appliance that many have become dependent upon due to the fast pace in which we live. Have you ever wondered about the consequences of long-term use? What effect does it have on the food with which you are trying to nourish your body/temple? Do the molecules remain unchanged or are they rearranged and even destroyed in the process? Microwaves are high-frequency electromagnetic waves that alternate in positive and negative directions. These high-frequency electromagnetic waves reverse polarity of food molecules up to 100 billion times per second, vibrating these molecules and causing them to collide at destructive speeds, which creates friction and heat. The living cells in raw food are torn apart and destroyed and molecules are deformed by friction from the inside out. Of all heating methods, microwaving results in more lost nutrients than any other method, as protein, vitamins and minerals are made useless. There is also considerable scientific evidence of health risks associated with even standing near a microwave oven while it is in use. After extensive research by scientists in the former Soviet Union, the use of microwave ovens was banned in that nation in 1976. In 1989 the Minnesota Extension Service of the University of Minnesota put out the following warning to parents of young families: "Although microwaves heat food quickly, they are not recommended for heating a baby's bottle. The bottle may seem cool to the touch, but the liquid inside may become extremely hot and could burn the baby's mouth and throat. Also, the buildup of steam in a closed container such as a baby bottle in a microwave can cause slight change in the milk. In infant formulas, there may be loss of some vitamins. In expressed breast milk, some protective properties may be destroyed. Warming a bottle by holding it under tap water or by setting it in a bowl of warm water and then testing it on your wrist before feeding, may take a few minutes longer, but it is much safer." In 1991, a lawsuit was filed in Oklahoma when a woman went into the hospital for hip surgery and died because of a blood transfusion she was given. The nurse simply "warmed the blood for the transfusion in a microwave oven." Although blood is normally warmed before a transfusion, it is not warmed in a microwave! Warming the blood in the microwave altered the blood molecules and the woman died due to this effect. In the April 1992 issue of the Journal of Pediatrics, a similar case was reported. This study states that researchers at Stanford University Medical Center found that microwaving breast milk just to warm it destroyed 98 percent of the immunoglobulin A antibodies which are necessary for the immunization properties to be passed along to infants. Researchers also found that 96 percent of the liposome activity that inhibits bacterial growth was also destroyed by just warming the milk "a little." Stanford University no longer uses microwaves to warm breast milk. According to an article in Acres, USA, "Hans Hertel of Switzerland is the first to conceive and carry out a quality study on the effects of microwaved nutrients on the blood and physiology of human beings. This small, but well-controlled, study pointed the firm finger of a degenerative force to microwave ovens and the food produced in them. The conclusion was clear: microwave cooking changed the nutrients so that changes took place in the participants' blood, and these were not healthy changes, but changes that cause deterioration in the human systems." Hertel further states: "There is extensive scientific literature concerning the hazardous effects of direct microwave radiation of living systems. Technically produced microwaves are based on the principal of altering current. Atoms, molecules, and cells hit by this hard electromagnetic radiation are forced to reverse polarity 1 to 100 billion times per second. There are no atoms, molecules or cells of any organic system able to withstand such a violent destructive power for any extended period of time, not even in the low energy range of milliwatts." In another study conducted in Germany last year, eight people were given a morning meal that consisted of milk or lightly-cooked vegetables. Some were given food that had been microwaved. During the two-month study, each person had his or her blood drawn three times per day to test nutrient and bacteria levels. The blood measurements from those who ate the microwaved food were quite alarming because they indicated molecular changes in the food which cannot be detected until after the food is consumed. Some of the findings include: Decrease in the hemoglobin levels in the blood of those people that ingested the microwaved food. These reductions in the hemoglobin can indicate anemia which could lead to rheumatism, fever and thyroid insufficiency. When microwaved food was eaten, the lymphocyte levels dropped dramatically and the leukocyte counts skyrocketed. This indicates that the body is treating the microwaved food as a toxic substance. Lipoprotein levels (both high and low) rose significantly after vegetables that were microwaved were consumed. Lipoprotein levels are used to measure cholesterol in the body. The radiation levels of light-emitting bacteria were highest in those who ate microwaved food, which indicates that microwave energy may be transferred from the food to the person who consumed it. It is a known fact that heating destroys nutrients; however, the most frightening discovery of all was that the blood of those who ingested the microwaved food showed pathological changes in the body's cells! The microwave oven is an example of a 20th Century "convenience" invented by mankind that is a very unnatural and harmful means of food preparation. God never intended for us to submit our food molecules to such a destructive force before putting them into our body/temple, but many people today are convinced this is a convenience they cannot live without. The choice is yours - man's way, or God's Way! Replace Cans, Jars and Bottled Food As you are able, replace all items which have been purchased in cans with fresh produce or that which has been prepared by you. Most all supermarket items contain chemical additives and preservatives. If you read the label, you will find they contain refined sugars, dyes, MSG and other additives. Many of these products also come in aluminum cans and should be avoided. If you cannot prepare your own fruits and vegetables and must buy products in a supermarket, buy things in glass or make sure the cans are lined. Look for those that are whole food items rather than refined. Refined means that more of the essential nutrients have been destroyed in the processing. Home canned and frozen items are much preferred to those purchased at a supermarket. They have reduced nutritional value, but you know there are no chemicals added. Home-canned and frozen products can be used in the 15 to 25 percent cooked food portion of your diet. Revising Recipes Go through your favorite recipes and see if the harmful ingredients can be replaced by those less harmful. For example, replace white sugar with honey or maple syrup, white flour with whole grain flours and unbleached white, white pastas with whole grain pastas, etc. If you are unable to figure out revisions at this time, set them aside until you have learned more. Steps to Prepare a Recipe A. Assemble ingredients When increasing the size of a recipe, do not increase the seasoning automatically. Taste after adding the regular amount of seasoning to see if more is required. Setting Up Your Vegetarian Pantry Just as it is important to have the proper tools for your new lifestyle, it is equally vital to have a pantry that will provide you with items required to prepare appealing and nourishing vegetarian meals for your family to enjoy. As you review your pantry. You will want to remove the ancient bottles of seasonings, beef bouillon and other items no longer needed and replace them with ingredients to make healthy meals for your family, herbs play an important role. Herbs can replace salt and pepper and make your meals delightful however, it is important to remember they are to add sparkle to your dishes, not to bury the natural flavor of the food! Following are a few of the herbs and how you might use them in your kitchen: Basil - Sweet and full flavor - improves the flavor of pasta, salads, soups and dressings. Also good with tomatoes, eggplant, squash, mushrooms, etc. Fresh is best. Used in many Italian recipes. Basil is easy to grow with both green and purple varieties available. Bay Leaves - Fragrant and pungent - Add depth and a sweet peppery scent - use in soups, stews, sauces and tomato dishes. Crushed bay leaves, tied in cheese cloth, may be stored with grains to help repel insects. Cardamom - Enhances the flavor of vegetables such as sweet potatoes, pumpkin and winter squash. Used in Middle Eastern and Scandinavian dishes. Member of the ginger family with a sweetly pungent aromatic flavor. Chervil - Aromatic herb used in soups, stews and salad greens. Use like parsley. It has a similar flavor, but milder. Used in French recipes. Add at end of cooking time to preserve flavor. Chives - Similar to the taste of scallions, only milder. Use with potatoes, tomatoes, mushrooms, steamed vegetables, grains, dips, spreads, herb butters, etc. Cilantro - With its unique flavor, cilantro cannot be substituted for other herbs. Used in Last Indian, Central and South American and Asian dishes. Much stronger dried than fresh. Cilantro is made from the leaf of the coriander plant. Coriander - Made from coriander seeds and has a nutty flavor with a delightful aroma, tastes like lemon peel and sage blend. Use with cauliflower, mushrooms, rice, in stir fry, curry sauce and salads. It is dominant, so use sparingly. Use in Mexican dishes. Cumin - Member of parsley family made from the seed and gives aromatic taste to stews, vegetables, Mexican and Indian cooking. It has a warm, robust flavor. Use sparingly. Used in curry and chilies. Dill - Aromatic foliage and seeds. Use with potatoes, tomatoes, cucumbers, mushrooms, in sauces, dips, dressings and salads. Add at the end of cooking because flavor fades quickly when heated. Garlic - Whole garlic in soups and sauces. It gives a unique fragrance and flavor which can easily become overpowering. The flavor of garlic when sautéed is half as strong as pressed garlic. Raw garlic is the strongest flavor. 1/8 tsp. of powder equals I tsp. of fresh. Garlic becomes bitter if burned. Ginger - Pungent hot and spicy flavor, golden color. Use root in stir-fries or other middle eastern dishes. Grate or mince finely. Leaves can be used in soups. Powdered ginger is used for baking. Marjoram - Member of the mint family. Sweet herb with mild flavor, best added toward the end of cooking time in soups, stews, salad dressings and stuffing. Also goes well with tomatoes and onions. Mints - There are many kinds of mint: peppermint, pineapple mint, chocolate mint, orange mint, spearmint, etc. They make wonderful herb teas and enhance the flavor of beets, carrots, grains, peas, potatoes, pilafs, chutney, stir-fries, sauces, dips, dressings. Mints go well with other herbs. Oregano - Strong, similar to marjoram. Use sparingly with basil, garlic, and extra virgin olive oil, tomatoes or potatoes, eggplant, summer squash, in marinades, herb vinegars, pizza, Greek and Italian dishes. Oregano is a member of the mint family. Parsley - Mild flavor. Use with cauliflower, lima beans, summer squash, potatoes, pilafs, tabouli, dips, marinades, soups, stews, sauces and pasta. It blends well with most other herbs and makes a nice garnish. Rosemary - Aromatic shrubby mint with a strong pine taste. Use with cauliflower, lemon, mushrooms, parsnips, peas, potatoes, tomatoes, in marinades, soups, stews, etc. Use sparingly as it can easily dominate. Sage - Aromatic and spicy. Use with beans, grains, pasta, potatoes, stews, dressings, soups, sauces and marinades. Can be domineering, so use sparingly Savory - Aromatic, grass-like smell, with a mild peppery flavor - assertive. Use with green beans, salads, cabbage and soups. Tarragon - Use in salads and with vegetables. Fresh tarragon has a taste similar to licorice. Great alone or mixed with parsley, chives and chervil. Thyme - Heavy aroma and spicy taste. Use with asparagus, carrots, eggplant, leeks, mushrooms, nutmeg, onions, parsley, peas, potatoes, tomatoes, soups, stews, sauces, herb butters, marinades and bean dishes. Turmeric - Member of ginger family native to India and SE Asia. Adds a mild, slightly musty flavor and yellow color to curries and rice dishes. When buying spices in the market place, be sure they are non-irradiated. For soups and stews, if not using soup stock, tie the following herbs in a bag: I Bay Leaf, I tsp. each fresh thyme, parsley, marjoram, sage and rosemary or your favorite herbs. Remove before serving. Instead of salt, use "Bragg Liquid Aminos" (has the taste and appearance of Soy Sauce) which can easily be found at your local health food store in liquid form or try combining fresh herbs such as parsley, chives, chervil and tarragon. Try some of the following substitutions to convert traditional recipes to healthier recipes. Replace all animal products, including poultry, fish, eggs and cheese with something less harmful. Meat stock can be replaced with vegetable soup stock. In yeast breads, try leaving out the eggs. Use crumbled tofu instead of cottage cheese. Replace traditional pork and beans with vegetarian baked beans. Replace eggs when used for liquid in recipes by adding one of the following substitutions: 2 tablespoons of another liquid such as lemon juice or water, 1/2 of a banana, 1/4 cup of raw applesauce or ground zucchini. To replace eggs when used as a binder, try using mashed potatoes, oatmeal, or fine bread crumbs. Or 1/2 cup flax seeds and 1 1/2 cups distilled water. Grind the flax seeds to a fine powder, add water and blend on high for 2 to 3 minutes. Chill for 1 hour. This will keep up to 2 days refrigerated. To replace one egg, use 1/4 cup of the flax seed mixture. One cup of the flax seed mixture equals 4 eggs. To make cream soups, add rice that has been cooked and then pureed, or add some potatoes and allow them to cook down or mash. Replace buttermilk with rice milk to which 1 tablespoon apple cider vinegar has been added. Replace ground meats with lots of cutup vegetables or try TVP (texturized vegetable protein) if you are in the transition stage and feel you still need something that looks like ground beef. In baked goods, replace fat (butter, margarine or shortening) with applesauce, mashed bananas, pumpkin or ground zucchini. Bananas, applesauce and pumpkin will add flavor zucchini will not. Use whole grains with a portion of the mix being unbleached white flour instead of white flour. Sauté without oil. Use lemon juice (or other citrus juices), vegetable broth, or water. Bragg Liquid Aminos, minced garlic, finely chopped onions and/or your favorite herbs will add lots of flavor. This method is preferred to using oil. Replace salt and pepper with herbs and juices to put a whole new taste sensation together. For example, with broccoli try lemon juice, nutmeg, basil, curry, oregano or garlic. With steamed carrots, try adding parsley, lemon juice, cinnamon, mace, thyme, honey or allspice. Remove black pepper from the kitchen. It contains two carcinogens, peperine and safrole. Dr. Douglas Graham, D.C., states, "If you wouldn't feed it to a baby, don't consume it yourself." Our body deserves the best! Replace sugar with 1/2 to 2/3 cup honey, molasses or maple syrup, or a combination of these for each cup of sugar called for in a recipe. Add 1 tsp. to 1 Tbsp. in any cake recipe that does not call for it, as it will make the cake lighter. 1/4 tsp. dried
powdered herbs 3/4 to 1 tsp. dried crumbled herbs = 1 1/2 to 2 tsp. freshly
chopped herbs. When Planning Your Menus, Ask Yourself the Following Questions: 1. What can I
serve my family that is raw and delicious? Plan ahead, and make your meals attractive. Eye appeal is very important.
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