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Chapter Ten  Submitted Sep 19, 2003 Updated Jan 3, 2008 By Ray & Frances Foster Breakfast Milks (Plant-Based)
Nut Milk
1 c. raw almonds or cashews 4 c. water* 1/2 t. salt 1 t. vanilla (opt.) 6 dates
1. Blend on high; nuts, salt, vanilla, and dates with 1 1/2 c. of the water until smooth. (several minutes) 2. Add remaining water. (*Part of last addition of water may be ice cubes if you want to make it colder.) 3. Straining may be desired for almonds, but if you simply shake before serving, you get the whole nutrition.
Rice Cashew Milk
2/3 c. hot brown rice 1/2 c. cashews 1 t. vanilla 1/2 t. salt 3-4 softened dates* 3 c. hot water 1 banana (optional)
1. *Soften dates by soaking in hot water. 2. Blend all ingredients in blender until smooth. Begin with 1 c. water and add remaining water gradually. 3. Chill and serve.
Breakfast Cereals
Yummy Granola
8 c. old fashioned rolled oats 2 ripe bananas 1 c. unsweetened coconut flakes 1 c. pitted dates 1/2 c. sunflower seeds 1/2 c. water 1 c. chopped pecans or other nuts 1 1/4 t. salt
1. Place oats, coconut, seeds & nuts into a large bowl. 2. Whiz remaining ingredients in blender until smooth. 3. Pour wet ingredients over dry ingredients and mix well. (Don’t knead but "fluff" in) 4. Spread on cookie sheets 1/2 inch thick. 5. Bake at 200 *Granola may be baked at 150 Oatmeal o for 90 minutes, stirring every 30 minutes until golden and almost dry.*o overnight. (A basic recipe for a large crock-pot:)
1 1/3 c. oat groats* 2/3 c. rolled oats 1 t. salt (optional) 6 c. water
1. Place all ingredients into crockpot. 2. Cook on low heat about 8 hours. This turns out like regular oatmeal. *If you cook only rolled oats in the crockpot, the cooked cereal may become too creamy.
Waffles Perfect
2 1/2 c. rolled oats 4 1/2 – 5 c. hot water 3/4 c. cornmeal 1 T. vanilla 3/4 c. whole wheat flour 6 softened dates* 1 t. salt
1. Whiz dates and rolled oats in about half the water. 2. Add remaining ingredients. Batter will be thin. 3. Bake in hot waffle iron 10 or more minutes. Do not peek for at least 10 minutes! 4. Waffles may be made ahead and frozen, then reheated briefly in toaster (not in oven). Yield: 4 large waffles *Soften dates by soaking in hot water.
Crock Pot Cereal (Here’s a basic recipe for a large crock-pot.*)
1/3 c. barley 1/2 t. salt 1/3 c. oat groats 3 c. water 1/3 c. brown rice To cook grains using the slow cooking method, 1 part grain to 3 parts water.
1. Place all ingredients into crock-pot. Cook on low about 8 hours. *A variation to add more flavor to the above basic recipe: Add 1/2 t. maple extract, 1/2 c. unsweetened coconut, and 3 c. apple juice instead of the water, (or use water and add
Yields about 4 -5 cups. For a textured cereal, combine 2 parts whole grain, (not cracked or rolled)—grain that will not cook down to a mush (examples: barley, oat groats, whole wheat berries, rye berries, quinoa) with 1 part of a grain that will become very soft (examples: brown rice, millet, rolled oats, rye flakes, wheat flakes, and cracked or ground grain like cornmeal). Add the water and salt to the cereals.
1/4 c. date pieces or raisins).
Entrees & Soups
Baked Brown Rice — "Fluffy every time!"
1 c. brown rice 2 1/2 c. water 1/2 t. salt
1. Toast rice in heavy skillet over medium heat, stirring frequently until a light golden brown. 2. Pour into a 1-quart casserole dish. 3. Stir in water and salt. 4. Bake covered at 325
Sunflower Loaf
1/2 c. ground walnuts 1c. grated carrot 1/2 c. grated raw potato 1 t. garlic salt 1/2 c. ground sunflower seeds 1 lg. onion, grated 1 c. soy or other plant-based milk 1/2 c. breadcrumbs
1. Mix all ingredients well. Let stand covered for 1/2 hour. 2. Bake at 350° degrees for 1 hour. Delicious served with gravy. Sunshine Timbales
3 c. cooked rice 1/2 c. walnuts (chopped fine) 1/4 c. water 1 T. Bragg’s Liquid Aminos 1/2 c. minced onion 1/4 c. chopped parsley 1/2 c. chopped celery 1 c. fine breadcrumbs (whole wheat) 1/2 c. sunflower seeds (chopped fine)
1. Cook onion and celery in a fry pan in a small amount of water. Add Bragg’s and 1/4 cup water. Mix rice, seeds, nuts, parsley and half of the breadcrumbs. Mix all together well and let stand 1/2 hour. 2. Mold into timbales, roll them in breadcrumbs, and place them on a baking pan. 3. Bake 1/2 hour at 350°. Serve with country or tomato gravy. This illustrates one of numerous ways that rice can be eaten. Rice is good just plain but can be also used as a main ingredient in many tasty and attractive dishes.
Tamale Pie
1 lg. onion, chopped 1 lg. green pepper, chopped 1 t. garlic salt 1 can pitted olives 1 c. yellow cornmeal (from whole grain corn, if possible) 1 c. whole kernel corn (frozen, fresh, or canned) 2 c. tomatoes (canned or fresh) 1 c. nut milk (or other plant-food milk)
1. Sauté onions and green pepper in a little water or oil-rubbed pan. Add cornmeal, whole kernel corn, tomatoes, olives, garlic salt, and nut milk, stirring constantly until thickened. 2. Pour into Pam-sprayed baking dish. 3. Bake for 1 hour at 350°. 4. Even better reheated the next day! Nut Oatmeal Patties
1 c. tofu, mashed 1 clove garlic, chopped 2 T. nutritional yeast 3 T. Bragg’s Liquid Aminos 1/2 c. whole-wheat flour 1 medium onion, chopped fine 2 t. parsley flakes 1/2 t. Italian seasoning (optional) 2 c. quick rolled oats (soaked 30 min. in 1 1/2 cups hot water) 1 c. chopped walnuts (or other nuts, if preferred) 1 t. McKay’s Chicken Style Seasoning (The kind that has no MSG or animal products may be purchased at health food stores.)
1. Mix all ingredients together and "fry" in a nonstick pan or pan that has been oil-rubbed, or they may be shaped into patties and baked for 1/2 hour at 350ş in the oven. Check at 20 minutes to make sure they do not get over-browned.
These patties are good with gravy, in sandwiches, or plain. Oats are a great replacement for eggs as a binding agent when making patties or "meat" loaves. Oats are one of the grains that have long been known for their great nutritive value. They have relatively more fat and protein than most grains. Fat is not a bad word when it comes in an unrefined whole plant food. Oats are a good source of essential fatty acids. When oats are combined with walnuts or other nuts, they become an excellent source of essential fatty acids that are needed for brain building and protection. Fish get their omega-3 fatty acids from plants. We can too! A big advantage of getting the essential fatty acids directly from plant sources is that the plants have no concentrated fat-soluble environmental toxins as fish and animals do. Much of the pesticide traces can be washed off from fruits and vegetables. Fresh (frozen) Pea Soup
4 c. hot water 1/2 c. cashew bits 1 T. nutritional yeast 1 med. garlic clove 1 sm. onion 1/2 – 1 t. salt 1 T. cornstarch 16 oz. *frozen peas. Boiled until tender (3-5 min.) 1 t. McKay’s Chicken Style Seasoning (which has no MSG or animal products, purchased at health foods store).
1. Place the cooked peas with 3 cups water in the saucepan and bring to a simmer. 2. Mix the following ingredients together in blender with 1 cup of boiling pea water, until smooth: McKay’s Chicken Style Seasoning, cashew bits, nutritional yeast flakes, garlic, onion, salt, and cornstarch. 3. Add peas to blender and pea water to keep it moving. Place back in pan and bring to a simmer. Turn heat off. It should thicken up into a creamy soup, but can be made thinner if you like. This is delicious with toast and Millet Butter. * Other vegetables may be used in place of peas, such as carrots, or broccoli.
Creamed Peas
16 oz. frozen peas 1 T. cornstarch 3/4 c. cashew bits 1 T. nutritional yeast 1/2 – 1 t. salt 1 sm. garlic clove or garlic salt or powder 1 sm. onion or onion powder to taste 1 t. McKay’s Chicken Style Seasoning (which has no MSG or animal products, purchased at health foods store.) or other light colored seasoning such as George Washington Broth.
1. Place 16 oz. frozen peas in a saucepan with 3 cups water, bring to a boil, and simmer about 3 minutes. Place other ingredients in blender and add 1 c. boiling pea water. 2. Blend thoroughly, add to peas in the pan and add tofu or other meat substitutes, such as Fry-Chik or Soy Curls. This is delicious on potatoes or toast for a main meal or a breakfast! Savory Red Beans 4 c. small red beans (pink or pinto beans may be used) 1 c. tomato sauce 9 c. water. 1/4 c. green pepper, diced 2 med. onions, diced 1/2 t. garlic powder 2 t. salt 1/4 t. each: dill, oregano, basil, celery salt, paprika. 1. Crock pot method: Wash beans well, drain, add all ingredients, and place in crock pot 10 – 15 hours. To speed up the cooking time, boil the water first before placing it in crockpot. 2. Stove top method: Soak beans overnight. Drain off the soaking water and cover with new water and all the ingredients. Cook for 3 – 5 hours. Makes two quarts. (Pressure cooking works well, also, and would take 45 minutes under pressure. But be sure you read and follow directions well on how to use the pressure cooker.)
Oven Fries Gravies & Toppings
Country-Style Gravy 1 large potato per person Salt to taste onion powder 1. Slice potatoes (scrubbed, but not peeled) thinly. 2. Arrange in single layer on a baking pan that has been sprayed with Pam. 3. Salt and bake at 425° for about 15 minutes. (Cooking time will depend on thickness of "fries.") Watch carefully to keep from burning. May be turned if desired. 4. Sprinkle with onion powder after removing from oven. You may choose to bake at a lower temperature for a little longer depending on your oven, and depending on crispness desired.
1 c. raw cashews 4 c. water 1 t. salt or to taste 5 T. cornstarch 1 t. onion powder 1/2 t. garlic powder 2 T. nutritional yeast – (found at most heath food stores) 1. Put 2 1/2 cups of water on to boil. 2. Blend remaining 1 1/2 cups water with remaining ingredients in blender until very smooth. 3. Pour blended mixture into boiling water. 4. Cook until thickened. Add more water if desired thinner.
Tomato Gravy
4 c. tomato juice 1 t. honey or sugar 1 c. raw cashew bits 3 T. cornstarch 1/2 t. salt 1 T. peanut butter (optional) 2 cups canned tomato pieces (or fresh, in season) Add onion and/or garlic pieces for flavor, if desired.
1. Blend cashew bits with 1 1/2 cups of the tomato juice for several minutes until very smooth. More juice may be added if it gets too thick. While blending, add salt, honey, peanut butter, cornstarch, and other flavors, as desired. When very
2. Place in a pan on medium heat and bring to a slow boil, stirring constantly. (The cornstarch and cashews will thicken it up.) 3. Add the canned tomato pieces last. If it is too thick, add more tomato juice or water. It will thicken up some if it continues to simmer for a few minutes. Delicious on entrees, potatoes, rice, timbales, corn bread, waffles, and just plain whole wheat bread! smooth, add the rest of the tomato juice.A rice-cooker that is purchased from an Oriental market can make preparing rice even easier than what is suggested above. The rice variety will influence the way the rice comes out of the cooker. If you get an Oriental market rice cooker that is designed to take both brown and white rice, the chances of having perfectly cooked rice every time is increased. (Remember that brown rice is much more nutritious, but needs longer cooking.) What is easy to fix and tastes good, is a choice we make more easily and frequently. (The intelligence, strength, and endurance of the Orientals testify to the nutrition and health- building qualities of rice and vegetables as staple food.) ° for 1 1/2 hours.Hummus Red berries, tomatoes, and other brightly colored fruits and vegetables are now recognized to contain cancer-protective phytochemicals. They are also high in antioxidants that help resist aging changes. Apart from their eye-appeal, wonderful scent and great taste, these brightly colored foods protect us from degenerative diseases and give our immune systems a boost.
5 T. lemon juice 1 1/4 t. onion powder 2 c. cooked garbanzo beans 1/4 t. salt, or to taste 1/4 c. tahini (sesame seed butter) 1 t. garlic powder or 1 – 4 cloves freshly pressed garlic.
1. Place all ingredients into blender and blend until smooth. 2. Chill until served. Excellent filler in pita bread (pocket bread) with sprouts, tomatoes, onions, cucumbers, lettuce etc., or good to dip with pita chips.
Millet Butter
Cook 1/3 cup dry millet in 1 1/3 cups boiling water for 1/2 hour. While millet is cooking, place the following ingredients in blender and whiz on high speed (with lid held down firmly): 1 1/2 c. boiling water 2 t. honey 2 t. lemon juice 1/2 c. hot cooked millet 1/4 c. raw cashew bits 2 t. butter-flavored salt. (makes it butter colored) Add cooked millet and blend together for 3–5 minutes, until very creamy, keeping it moving in the blender with a rubber spatula. (Keep spatula away from blade so it doesn’t chew it up.) Put warm "butter" into several medium-sized margarine containers. These will thicken when they are refrigerated. For a delicious Honey Butter, add 2 T. honey and 2 T. frozen orange juice concentrate. Millet Butter may be used with corn, potatoes, toast, or other uses where you have enjoyed butter.
Cashew Cheese Place the following in a blender: 2 cups boiling water 1/3 cup lemon juice 1 small onion (or 1 t. onion powder) 1 c. raw cashew bits 1 garlic clove (or 1/2 t. garlic powder) 1 t. honey 1/4 cup nutritional yeast flakes 2 T. pimiento or red bell pepper 2 T. potato flour* for thickening 2 t. popcorn salt (adds yellow color) Blend above ingredients (with lid on tight!) on high, for 3–5 minutes, until smooth. Serve hot or cold. May be used as topping for "Haystacks," salad dressing, sauce for "Macaroni and Cheese" or a topping for broccoli or other vegetables. Use only 1 T. potato flour if a thinner suace is needed, or use 3 T. if desired thicker. For Slicing "Cheese," boil 1 T.Agar** powder in the 2 cups boiling water for 3–5 minutes, while you are putting the rest of the ingredients in the blender. Stir it as it simmers, and then pour it into the blender with the rest of the indredients. Hold lid on tight and blend for 3–5 minutes until very smooth. Use a rubber spatula to keep it moving, if needed. Pour it into a small loaf or rectangular casserole dish, and put it into the refrigerator. When cold it will make a sliceable "cheese" that goes wonderfully with sandwiches, crackers, etc. If you want to grate it, put it in the freezer and it may be grated when frozen. * "Potato flour" will thicken without being cooked. If you use "potato starch," it must be cooked. Ener-G Foods, (800) 331-5222, carries Potato Flour and may be found in many health food stores (www.ener-g.com). Bob’s Red Mill also sells "Potato Flour," and many supermarkets carry it, as well as many health food stores. **Agar powder is a seaweed gelatin that is plant-based and will thicken fruit juices, etc.; however it must be softened and cooked for several minutes before using. It is sometimes found in the Oriental section of supermarkets or may be obtained at health food stores.
RECIPES TO TRY Sunflower Dressing 2 c. boiling water 1 t. honey 1 c. raw sunflower seeds 1 1/2 t. salt 1 small onion or 1 t. onion powder 1/4 c. lemon juice 2 T. potato flour* (see above) 1 T. nutritional yeast 1 clove garlic or 1/2 t. garlic powder Combine all ingredients and blend on high, holding lid on well, until smooth, about 3–5 minutes. Use a rubber spatula to keep it moving, if needed. For thicker dressing, like a mayonnaise, use 3 T. potato flour, or use 1 to 1 1/2 T. if you need a thinner dressing that you would use for a salad such as potato salad. This dressing may be used with salads, or baked potatoes or other green vegetables. It is a good replacement for mayonnaise in making sandwiches, etc. Sesame Seed Sprinkle 1 t. onion powder 2 t. garlic powder 1/2 c. ground sesame seeds* 3 t. lemon juice 1/2 c. nutritional yeast flakes 1 T. McKay’s Chicken Style Seasoning (which has no MSG or animal products, purchased at health food stores.) 1. Mix ingredients together well. Store airtight in refrigerator. *A seed mill (coffee mill) works well and may be obtained where kitchen appliances are sold. Often one is available in a thrift shop. Herb Salt 2 t. sesame seed 1 1/4 t. cornstarch 1/2 t. paprika 1 can Schilling vegetable flakes 1/2 t. celery powder 1/2 t. salt 3/4 t. dried red bell pepper 1 t. onion powder
78 THE VEGGIE BOOK 1/2 t. garlic powder 1/4 t. thyme 1 T. McKay’s Chicken Style Seasoning (which has no MSG or animal products, purchased at health food stores.) 1. Grind all coarse ingredients together in a blender or seed mill. Mix well with remaining ingredients, mixing well. Vary combination of ingredients to taste. Tahini Garlic Butter 1/3 c. tahini (sesame butter) 3 T. water 1/4 to 1/2 t. salt (to taste) 1/4 t. garlic powder 1. Whip all ingredients together in small bowl with fork. 2. Spread on bread and broil, or use as regular butter.
Tabouli Salad
3 tomatoes, chopped 1 1/2 tsp. salt 10 fresh mint leaves chopped fine 2 bunches of parsley, chopped 1 med. onion, minced fine (or green onions) 1/2 cup lemon juice, and a dribble of olive oil, if desired 1 cup bulgar wheat, soaked in 1 c. hot water about 15 min.
Toss altogether and refrigerate for several hours before serving.
Harvard Beets 5 – 6 beets, cooked and diced 2 T. cornstarch 1 T. lemon juice 1/2 t. salt 1/3 c. concentrated orange juice 2 – 3 T. honey
1. Cook whole beets in saucepan with approximately 2 cups water about 1 – 2 hours, until tender. (A pressure cooker may take less time, about 20 – 30 minutes, depending on their size.) The peelings slip off easily after cooking. Dice. 2. When the beets are cooked, save the beet water (approximately 2 cups). 3. Place the beet water in the blender and add remaining ingredients. Blend well on medium for 1 – 2 minutes with lid on. 4. Place mixture after blending into large saucepan, and bring to a boil to thicken the sauce. Add diced beets and reheat.
Whole Wheat Pita Bread "Chips"
1. Slice or cut whole wheat pita bread with scissors into triangular pieces. 2. Separate to single thickness. 3. Bake at 300ş for 15 min.
Salsa 2 large ripe tomatoes 1/4 t. garlic powder 1/3 of a bunch of fresh cilantro 1 large onion 1/2 of a fresh red bell pepper 1 t. paprika 1/2 t. salt 3 T. lemon juice 1. Pulse blend all ingredients until salsa consistency. 2. Chill and serve. Makes 2 cups.
Desserts
Caramel Corn 3 gal. popped corn* 1/4 c. honey 1 c. dry roasted peanuts (option) 1/4 c. molasses 2 t. salt 1/4 c. maple syrup 2 t. vanilla 1/4 c. brown rice syrup**
*3/4 c. unpopped popcorn yields 1 gallon popped corn.
*Brown rice syrup may be purchased at health food store. If not available, use instead: 1/3 cup each of honey, molasses, and maple syrup.
1. Mix the popped popcorn and nuts together in a large mixing bowl and set aside while you cook the syrup. 2. Place brown rice syrup, honey, vanilla, molasses, and salt in a saucepan and bring to a boil. Simmer for 10 – 15 minutes; use the "soft ball" test (with spoon, dribble a few drops of boiling mix into cold water. A ball should form, soft to the touch). 3. Quickly pour the hot liquid over the popcorn and nuts and mix lightly but thoroughly with a large spoon.
Peanut Butter Cookies 1/2 c. peanut butter 1/2 c. sesame tahini 1/2 c. honey 1/2 t. vanilla 1/2 t. salt 1 1/4 c. whole wheat pastry flour or barley flour 1. Mix together all ingredients except the flour. 2. Stir in the flour. 3. Spoon 1/8 cup portions on cookie sheet. Press thin to 1/4 inch with a fork. 4. Bake at 350 0 for 10 min. Makes about a dozen cookies.Lemon Sesame Crisps 1/4 c. tahini (sesame butter) 2 T. lemon flavoring 2 t. vanilla 1/2 t. salt 1/2 c. brown rice syrup or honey 1/2 c. each sesame seeds, sunflower seeds, coconut, quick oatmeal, oat bran, oat flour, and fructose 1. Mix together the tahini, vanilla, lemon flavoring, and sweetening and set aside. 2. Mix together in a mixing bowl the dry ingredients; add liquid mix. 3. Spoon onto to a Pam-sprayed cookie sheet and bake at 350ş for 10 minutes. Watch carefully so as to not over-bake. Makes about a dozen cookies. Blueberry Muffins
1 c. applesauce 1/2 c. water 2 c. fresh blueberries 3 c. whole wheat flour 1 t. salt 1/2 c. fruit juice sweetener (or 1/3 c. honey + 2 T. water) 1 1/2 T. non-aluminum baking powder
1. Place flour, baking powder and salt in a bowl and stir in blueberries. 2. Mix applesauce and fruit juice sweetener or honey together in a separate bowl, and stir into the dry mix quickly. 3. Scoop into oiled or nonstick muffin tins. Bake immediately. Bake 30 min. at 325ş or until golden brown on top.
Strawberry Jam — "The Best"
2 1/2 c. fresh or frozen strawberries 1/2 c. dates 1. Heat strawberries and dates until strawberries are thawed (if frozen) and dates are tender. Add just enough water to keep from sticking. 2. Whiz in the blender until smooth. (If you prefer jam with pieces of fruit, whiz only part of strawberries and then mash the rest and mix with blended strawberries and dates.) 3. Store in refrigerator. Jam will thicken as it chills. (May be frozen and used later if preferred.) Plain Cake 1 c. apple sauce 2/3 c. water 3 c. whole wheat pastry flour 1 t. salt 1 1/2 T. non-aluminum baking powder 3/4 c. fruit juice concentrate or 1/2 c. honey & 1/4 c. water. 1. Mix together dry ingredients. Add moist ingredients and quickly pour into a Pam-sprayed 9 x 13 inch cake pan. 2. Bake about 25 minutes at 350ş or until lightly brown on top. Recipe Index
B Beans, Savory Red 73 Beets, Harvard 79 Blueberry Muffins 81 Breakfast Cereals 67 – 68 Breakfast Milks 66 Butter 75, 78 C Cake , Plain 82 Caramel Corn 80 Cashew Cheese 76 Cereal, Crock Pot 68 Chips, Pita 79 Cookies 80 Creamed Peas 73 Crisps, Lemon Sesame 81 D Desserts 80 – 82 Dressing, Sunflower 77 E Entrees and Soups 69 – 73 G Granola, Yummy 67 Gravies & Toppings 74 – 78 Gravy, Country-Style 74 Gravy, Tomato 74 H Harvard Beets 79 Herb Salt 77 Hummus 75 L Lemon Sesame Crisps 81 M Milk, Nut 66 Milk, Rice-Cashew 66 Millet Butter 75 Muffins, Blueberry 81 N Nut Oatmeal Patties 71 O Oatmeal 67 Oven Fries 72 P Pea soup 72 Peas, Creamed 73 Peanut Butter Cookies 80 Pita Bread 79 Plain Cake 82 R Rice, Baked Brown 69 S Salsa 79 Salt, Herb 77 Savory Red Beans 73 Sesame Seed Sprinkle 77 Side Dishes 78 Soups 69 Strawberry Jam 81 Sunflower Dressing 77 Sunflower Loaf 69 Sunshine Timbales 70 T Tabouli Salad 78 Tahini Garlic Butter 78 Tamale Pie 70 Toppings 75 – 78 W Waffles Perfect 68 Whole Wheat Pita "Chips" 79 Index A Amaranth 30 Amino Acids 46 Animal by-products 8 Animal husbandry 7 Antacid 40 Antibiotics 8 Antiviral 29 Apples 23 Apricots 23 Arteriosclerosis 42 Arthritis 7 Autonomic nervous system 55 B Bananas 23 Barium meal 39 Barley 30 Batch Mode Digestion 35 Beans 28 Becoming vegetarian 9 Blood volume 40 Blood-thinning agent 29 Blood, recycled 55 Body rhythms 59 Breakfast 12 Bulgur wheat 33 Bulk 48 Burkitt, D. 7 C Calorie-dense food 47 Cancer rates 7 Cantaloupe 24 Carbohydrate granule 28 Carbohydrates 49 Celery 29 Cerebral artery disease 7 China Study 7 Cholecystitis 42 Cholesterol 29 Class distinction 62 Corn 30 Counsels on Health Culture 61 D Dandelion 29 Dates 24 Degenerative diseases 7 Dehydration 58 Diabetes 7, 42, 47 Digestive enzymes 41 Digestive juices 41 Digestive problems 12 Digestive system 55 Discipline 37 Diverticulitis 42 Diverticulosis 50 E Eggplants 29 Enriched 47 Enzyme systems 53 Enzymes, inhibitors 20 Essential Amino Acids 46 Essential Fatty Acids 22 Eternity 43 Excitotoxins 37 Expensive medication 43 F Fashionable diseases 42 Fast food 37 Fat 55 Fennel 29 Fermentation 36 Fiber 47 Figs 24 Food energy 55 Food engineering 48 Fountain of Youth 13 Fruit 23 Fruit leather 23 Fruit sauce 13 Fruitarians 8 G Gallstones 50 Gangrene 49 Garlic 29 Genes 50 Genetic protection 50 Globe artichokes 28 Glucose 49 Grains 30 Grains, cooked 21 Grapes 24 Growth hormone 12 Growth hormones 8 H Healthful snack 39 Heat-labile 20 Huckleberry 25 Hydrolyzed proteins 37 Hypertension 17 I Ilama 25 Inhibitors 20 Insomnia 12 J Jackfruit 25 Jerusalem artichokes 28 K Kamut 33 Kiwi 26 Kohlrabi 29 L Lacto-ovo vegetarians 8 Law of change 43 Lemons 26 Live Enzymes 19 M Malaria 59 Melatonin 12, 59 Melons 26 Metabolic 49 Millet 31 Msg 37 N Natural proteins 37 Nectarines 26 Nightshade 27 Normal digestion 39 O Oats 31 Obesity 42, 50 Onions 29 Oranges 26 Osteoarthritis 50 Ovo-vegetarians 8 P Papaya 26 Pesco-vegetarians 8 Physical labor 14 Phytochemicals 27, 47 Pituitary 12 Plant proteins 46 Popcorn 31 Potatoes 29 Prayer 44 Pro-oxidant 22 Processed foods 49 Protein myth 46 11Protein supplement 8 Q Quince 27 Quinoa 32 R Radishes 30 Raspberries 27 Raw foodists 8 Reading list 63 Refinement 47 Rice 32 S Satiation 48 Semi-vegetarians 8 Senility 42 Snacking 39 Snacking, reasons for 42 Snacks 59 Spelt 33 Squash 30 Starch granules 22 Store grains 14 Strawberries 27 Sugar, refined 49 Superheated oils 22 Sweeteners 48 T Taste enhancers 37 Thought control 44 Tomatoes 27 Traveling 57 Triticale 32 Turnips 30 U Ugli Fruit 27 V Varicose veins 50 Vegan 8 Vegetarian 7 Vitality 13 W Water 40 Western diseases 41, 49 Wheat 33 Wheat bran 33 Wheat germ 33 Y Yams 30 Z Zwieback 53 NOTES 87 For Further Information Contact:
Ray Foster, M.D. NEWSTART Healthcare Black Hills Health and Education Center PO Box 19 Hermosa, SD 57744 E-mail: rlf@mt-rushmore.net
88 THE VEGGIE BOOK
NOTES 89
The China Study: Startling Implications for Diet, Weight Loss and Long-term Health The Most Comprehensive Study of Nutrition Ever Conducted Written by T. Colin Campbell, PhD and Thomas M. Campbell II VegNews Magazine’s Book of the Year and more than 75,000 hardcover in print! Foreword by John Robbins, author of Diet for a New America The best-selling health and nutrition book, The China Study, is part diet, part medical study, part condemnation of the governmental and industry politics that determine what we think about what we eat. This exhaustive presentation of the findings from the China Study conclusively demonstrates the link between nutrition and heart disease, diabetes and cancer. Referred to as the "Grand Prix of epidemiology" by the New York Times, this study reveals the dramatic effect proper nutrition can have on reducing and reversing these ailments as well as obesity and calls into question the practices of many of the current dietary programs, such as the Atkins diet, that enjoy widespread popularity in the western world. T. Colin Campbell, PhD, is the project director of the ChinaOxford- Cornell Diet and Health Project (the China Study), a 20-year study of nutrition and health. In more than 40 years of research he has received more than seventy grant-years of peer-reviewed research funding and authored more than three hundred research papers. For more information about The China Study and Dr. Campbell, please visit www.thechinastudy.com. Paperback available: June 2006 (Original publication date: January 2005)
Black Hills Health and Education Center HealHealHealHealHealth and Education Centerth and Education Centerth and Education Centerth and Education Centerth and Education Center Looking for a healthy lifestyle? Join us for a 2-week or 3-week program in the beautiful Black Hills of South Dakota Webstite: www.bhhec.org Email: wellness@bbhec.org Address: Wellness Center PO Box 19 Hermosa, SD 57744 Phone: (800) 658-LIFE (5433) or (601) 255-4101 |
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