South

of the Border

Freshness

Vegetarian Dishesof Latin America

ByMyrna Trejo

Dedication

My praise and gratitude to my Heavenly Father forHis guidance through His Holy Spirit, and for giving mewisdom in each step of my life. To my mom for her loveand patience, for her teaching me to love the joy of cook-ing, and to the rest of my family for their continued sup-port and encouragement. To my friend, Maryann, for dedi-cating her time in helping make this book possible withher long hours of typing. To my Eden Valley family forinstilling in me the true principles of a healthy lifestyle.And to the many friends who through their prayers andencouragement inspired in me the desire to make thiscookbook a reality. I thank each one and wish God’s rich-est blessings for you.

IntroductionWelcome to my “South of the Border” kitchen where you will

find healthy and delicious meals just waiting for you. The recipes inthis cookbook have been especially designed for the Latin-American-taste lovers. You will find a variety of ways to prepare these tastefuldishes in a healthy way, enjoying the taste of fresh seasonings with alow-fat and dairy-free combination.

There is an incorrect concept that Latin-American meals are highin dairy and meats. This may be true in just a few dishes, but it is by nomeans a norm. Our traditional Latin-American lifestyle goes back tothe time of our ancestors who practiced a simple lifestyle. Their foodsource came by means of hard labor, working in the fields with theirhands. They knew nothing of refined foods and substitutes, and theywere able to instill in their generations the practice of simplicity in itsmost natural form. Their staple foods were beans, corn, rice, vegetables,and fruits. From these simple foods they prospered in health. We canstill enjoy abundant health today in keeping the traditions of our past.

I am thankful I can share with you our Latin-American taste in itssimple and natural form. I hope you will enjoy them as my family hasfor many years. I also hope you will incorporate the eight simple waysto good health which are listed throughout this book, and that you andyour loved ones will be rewarded with abundant health and happiness.

May God’s richest blessing be with you!

Contents

Dedication................................................................................... 2

Introduction ................................................................................ 3

Salsa and Salads.......................................................................... 6

Rice & Tortilla Dishes .............................................................. 25

Burritos ..................................................................................... 32

Entrees ...................................................................................... 41

Tortillas & Meat Substitutes ..................................................... 60

Cheese Substitutes .................................................................... 68

Dressings................................................................................... 74

Index ......................................................................................... 80

Bibliography ............................................................................. 83

5

Proper Rest

Did you know that proper balance be-tween activity and relaxation can be rewardedwith vibrant health? Oftentimes too muchactivity leaves but little time for properrest. After a long days’ work or physical ex-ercise, there is nothing more beneficial to thebody than some rest, especially your six toeight hours of sleep at night. It is during yournight’s sleep that your body replenishes theused and dead cells with new ones.

Some ways of relaxation can also includea quiet walk in which you can benefit by re-lieving stress. Spending some time readingunder a tree on a nice day is a very pleasantway to relax. If we would take just a littletime each day to pause and rest for a bit wewould find ourselves much more productiveand useful. Rest is something we need to keepin mind.

6

Salsa and Salads

7

Marginal Facts

Green & Leafy

Green is a powerfulhealing color. God createdmore green on our planetthan all other colors com-bined. Looking at a land-scape of our forest can calmus and release stress. Greenhas the same peaceful ef-fect when used inside ourbodies.

Because of the highcontent of chlorophyll,carotinoids, calcium, and ahigh mineral content, thesegreens are essential in thehealing process.

Green and leafy veg-etables should become a partof your daily diet. We oftenforget these high-nutrient,valuable greens that addvitamins, minerals, usablecalcium, and the beta-caro-tene needed for the immunesystem. They also ward offdiseases such as cancer.Leafy greens are excellentfor the gall bladder, spleen,heart, blood, and are foodbrain food.

Varieties of Greens

Arugula EndiveBeet Greens ButterheadChicory CollardsCrisphead EscaroleDandelion KaleMache MustardTurnip ParsleyRomaine SorrelSpinach WatercressLoose-leaf lettuceSwiss Chard

Chili con Queso

1 Recipe of Cashew Cheese Sauce p. 641 16 oz. can Diced tomatoes2 Jalapenos, cored and diced1 tsp. Garlic powder1/2 c. Onions, chopped finely1 tsp. Salt1/2 c. Bell pepper, chopped finely1 Tbs. Lemon juice

Put all ingredients into a skillet except the Cashew CheeseSauce. Simmer until vegetables are soft. Combine with theCashew Cheese sauce and serve.

Serving Suggestions:• a topping for you favorite dish• as a dip with baked tortilla chips• over nachos

8

Creamy Guacamole

4 Avocados1 tsp. Onion powder1 tsp. Garlic powder1 tsp. Salt1 1/2 Tbs. Lemon juice1/2 a Jalapeno (optional)

Dice avocados and put half of them in blender with lemonjuice. Blend on medium speed while continuing to add therest of the avocados. When well blended, add the rest ofthe ingredients, and blend until creamy smooth, about 5 min-utes.

Serving Suggestions:• as a dip with baked tortilla chips• spread on fresh, hot tortillas• put a dollop on your fresh green salad• with any of your favorite Mexican dishes

Marginal Facts

Avocados

The avocado is high inprotein. The oil contains vi-tamins A, D, and E, and con-tains 14 minerals especiallycopper and iron. Also, avoca-dos are rich in phosphorus,magnesium, calcium, so-dium, and manganese. Theycontain more potassium thanbananas, and the potassium isbalanced in a ratio with so-dium, making it an excellentfood for heart disorders.

Avocados are very goodfor hypoglycemics becausethey stabilize the blood sugar.In addition they contain highquantities of protein and ben-eficial fats, thereby stimulat-ing tissue growth and healing.

Benefits:• reduce risk of heart

attack•aid in blood and tissue regeneration•help with fatigue•are good for Hypoglyce-

mia strengthen the nerves•are good for convales-

cence after a surgery

Caution:•They should beconsumed in moderationby diabetics.

9

Marginal Facts

Here is a formula to findthe percent of fat in foods.Your goal should be 10% fat,no more than 15% fat. Readlabels carefully!

1. Look at the label listedon the product for thegrams of fat and thenumber of calories perserving.

2. Multiply the number offat grams by 9. This isthe number of fat calo-ries.

3. Take the number youcalculated and dividethis by the number orcalories per servinglisted on the label. Theanswer will be less thanone.

4. Now to get the percentof calories from the fat,multiply this number by100.

Chunky Guacamole

4 Avocados1/4 cup Onion, diced finely1 tsp. Garlic powder1 tsp. Salt2 Tbs. Lemon juice1 cup Fresh tomatoes, diced1/2 Green chili pepper1/2 Fresh bell pepper

Mash avocado well with a fork and set aside. Blend belland chili pepper with lemon juice. Mix avocado with pep-pers and remaining ingredients. Serve fresh.

Serving Suggestions:• serve on tostada• as a dip with baked tortilla chips• as a salad

10

Marginal Facts

Garlic

Perhaps the most sig-nificant effect of garlic is onthe lipid profile of the bloodand tissues. It lowers choles-terol, triglycerides, and LDLcholesterol levels, while in-creasing the beneficial HDLcholesterol. Onions have thesame effect.

The bulb of the plant isa relative of onions andchives. The flavor is verystrong use chopped, minced,and powdered to seasonmany dishes.

Researchers at LomaLinda University have foundthat compounds in garlic ac-tivate enzymes in the liverthat destroy aflatoxin, a po-tent carcinogen produced bymold that can grow on pea-nuts and grains. Aflatoxinsare a leading cause of livercancer.

Benefits:• lowers blood pressure• strengthens heart• is a natural insect

deterrent• is a potent immune

enhancer• is good for ear, stomach,

spleen, and lungs

Smooth ‘n’ Tasty Salsa

1 16 oz. can Whole tomatoes2 Garlic cloves2 Jalapeno peppers, cored1 medium Onion1 Tbs. Salt1/2 cup Fresh cilantro1 Green bell pepper1 16 oz. can Tomato sauce

Place can of tomatoes in blender with garlic, peppers,onion, salt, and cilantro. Blend until smooth, then add lemonjuice and blend a couple more minutes. Put in bowl, addtomato sauce, and mix well. Let set for a while before serv-ing.

Serving Suggestions:• with fresh hot tortillas• with baked tortilla chips• on top of any Mexican entrees• pour over a fresh leaf salad• mix with Cashew Cheese to make Chili con Queso• top of plain brown rice to make exciting rice

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Marginal Facts

Lemon Juice

Lemon juice is excel-lent as a blood purifier. Uponrising in the morning, drinkthe juice of one lemon in acup of warm, steam-distilledwater. It is excellent for usein cleansing enemas, as itbalances the pH in the colon.It helps detoxify the system.Mix with distilled water. Nodrink can compare with thevaluable properties, inter-nally or externally. As acleanser, it neutralizes andpromotes healing.

Caution:If you have ulcers, avoidlemons and other citrusfruits.

Chunky Hot Salsa

1 can 16 oz. Tomato sauce1 can 16 oz. Tomatoes, diced1 large Green bell pepper1/2 cup Fresh green onions, chopped3 cloves Fresh garlic3 Jalapeno peppers1/2 cup Fresh cilantro2 tsp. Salt3 Tbs. Lemon juice

Blend tomato sauce, garlic, and jalapeno with lemon juice.Add remaining ingredients into blender, and blend together.Let set before serving.

Serving Suggestions:• This delicious chunky salsa can be one of your favorite salsa

toppings on burritos, enchiladas, rice and beans, on use as a dipwith baked tortilla chips.

12

Green Chili Tomatillo Salsa

2 lbs. Fresh tomatillos3 cloves Garlic1 med. Onion, chopped1 Tbs. Lemon juice2 Green chili peppers, cored1 stalk Celery, finely chopped1/2 cup Fresh cilantro, finely chopped1 Green bell pepper, chopped1 Tbs. Oil1 Tbs. Salt

Boil tomatillos for 10 minutes. Then blend along withgarlic and green chilies and set aside. Saute onion, celery,green pepper for a few minutes then add to mixture in blenderwith remaining ingredients. Simmer on medium heat for 15minutes stirring occasionally.

Serving Suggestions:• top a burrito• pour over enchilada• as your favorite topping

Marginal Facts

Chili Peppers

Chili pepper containscapsaicin, which causes themouth to burn when it is con-sumed. This component hasa soothing effect on the bron-chial passages and lungs, pro-ducing a secretion that thinsthe mucous in the respiratorysystem Chili peppers are anirritant to the stomach andsignal the bronchial cells topour out fluid, making thelung and throat secretions lessthick and sticky. Chili pep-pers are good, as a fibrin-olytic stimulant, meaning thatthe hot peppers are good atpreventing and dissolvingblood clots. Although theeffect of chili peppers onlylasts a short while, their fre-quent consumption reducesthe possibility of circulatoryblockage.

Benefits:• medicinal for the lungs• an expectorant and

decongestant• eases chronic bronchitis

and emphysema• helps dissolve blood

clots • kills pain

13

Marginal Facts

Tomatoes

A study of 14,000American men and 3,000Norwegian men showed thateating tomatoes more thanfourteen times a month cutthe changes of lung cancer.The tomato is not high inbeta-carotene, but has a highconcentration of lycopene,another type of carotene,which possibly gives the to-mato its cancer-protectingqualities. A study done inWales (the United Kingdom)showed tomatoes to be a pro-tection against acute appen-dicitis and other digestive dis-orders. Fresh, vine-ripenedtomatoes are the best.

Benefits:• lower risk of caner• neutralize uric acid

found in animal prod-ucts

• aid in cleansing oftoxins

• prevent appendicitis anddigestive disorders

Caution:Tomatoes should beavoided by those

!Taco Salsa!

5 Fresh tomatoes, diced1 Tbs. lemon juice1 tsp. Salt3 cloves Fresh garlic1/2 cup Onion, diced1/2 cup Fresh cilantro, chopped1 stalk Celery1 Fresh carrot1/2 Chili pepper, cored

Blend chili pepper, carrot, celery, lemon juice, and garlic.Mix in bowl with remaining ingredients.

Serving Suggestions:• in taco salad• as a dip• topping for green leafy salad• wrapped in a fresh, hot tortilla

14

Tomato Sauce

2 med. Onions, sliced2 stalks Celery, diced2 Bell peppers, diced8 Fresh tomatoes, chopped4 cloves Garlic, chopped1 Tbs. Mexican Oregano, dried1 Tbs. Basil, dried2 Tbs. Parsley, dried1 cup Fresh cilantro, chopped1 16 oz. can Tomato sauce3 Tbs. Oil1 Jalapeno pepper, sliced (opt.)1 tsp. Salt

Saute garlic and onions in oil in large saucepan. Addcelery, peppers, tomatoes, and simmer for 10 minutes. Addremaining ingredients, except tomato sauce, and continuesimmering. As it begins to get a little dry, add tomato sauce.

Serving Suggestions:• use as an enchilada sauce• use for a Mexican-style lasagna• on steamed vegetables

Marginal Facts

Oregano

Oregano is of the mintfamily, the leaves are driedand have a spicy, aromaticflavor. Use in tomato dishes,salads, stews, and veg-etables.

Basil

Basil is from the mintfamily, the leaves are cut anddried before the plant flow-ers. It has an aromatic warm,and sweet flavor. Used in fla-voring sauces, tomatoes,savory dishes, and salads.Medicinally used as a dis-infectant, an immune stimu-lant, for intestinal parasites,for the stomach, lungs,spleen, and large intestines.This spice can cause prob-lems in large amounts, so usesparingly.

15

Marginal Facts

Onions

A very important veg-etable from the same familyas garlic.

Contains an acid, vola-tile oil, calcium, magnesium,phosphorus, sulphur, potas-sium, sodium, iron, vitaminsA, B, and C, traces of zinc,iodine, silicon, phosphoricacid, and citrate of lime. On-ions are potent antioxidants.Effective as a poultice ap-plied to the chest for colds,congestions and bronchitis,and on the ear for ear infec-tions. Also as a syrup forcoughs and bronchitis. Forcroup, slice into thin slicesand place in a small amountof honey and let it stand forabout two hours. Makes asyrup for relief of asthma,colds, sore throat, and bron-chitis. For a cold, place a slicein hot water for a few min-utes and sip throughout theday.

Benefits:• hay fever and asthma• colds and fever• bronchitis and croup• lung infection• heart disease

Pico de Gallo

3 Avocados1/2 cup Fresh cilantro, chopped1/2 cup Green onions, chopped3 medium Tomatoes, chopped1 large Green bell pepper, diced1 Jalapeno pepper, cored and finely diced1 tsp. Salt1 Tbs. Lemon juice

Mix all ingredients well in a bowl, and let set for at least 30minutes to blend flavors.

Serving Suggestions:• a delicious topping for any Mexican dish• wrapped in a fresh, hot tortilla• eat with baked tortilla chips

Importance of Water

Water is indeed one of Heaven’s richest bless-ings, especially when you consider how thehuman body is composed of approximately70% water. Just think of the benefits that aregained in giving the body its daily require-ment of water. For instance, water is impor-tant in the process of digestion, absorption,and circulation. It is also essential to trans-port nutrients throughout the body while main-taining a normal body temperature. Waterhelps the body to rid itself of wastes and tox-ins through the bowels, urination, and perspi-ration, thus the importance to replace ourbody’s supply throughout the day.

Our bodies require at least six to eight cups ofwater per day to maintain the body’s vitalfunctions. When the body’s water require-ments are met, the results are astounding. Trywater and see!

18

Beans

19

Marginal Facts

Beans and Bloating

If you do not eat beansvery often, it’s more likelyyou will bloat after eatingbeans. You need to build up atolerance for beans by eatingsmall amounts at first, andthen slowly increasing yourintake so that the body canadjust. Try adding 1/2 cup ofuncooked brown rice on 1teaspoon of fennel seeds tobeans while cooking. Thishelps reduce intestinal gasand bloating. With thismethod, eat only a 1/2 cupserving the first few times,then gradually increase yourconsumption.

Frijol Colado

5 cups cooked Pinto beans and liquid1 Green bell pepper, chopped1 medium Onion, chopped2 Tbs. Oil1 tsp. Salt1 tsp. Paprika

Saute onion and pepper in oil until soft. Set aside. Mashbeans in a colander, pressing the liquid through and leavingthe bean fiber in the colander. Add bean liquid to sauteevegetables, and simmer on low heat until thick.

Serving Suggestions:• as a topping for Garnachos• burrito filling• as a dip with baked tortilla chips

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Frijoles de Olla“Zesty Black Beans”

4 cups Dried black bean10 cups Water1 Fresh bell pepper, chopped or 1/4 cup

Dried bell pepper1 Onion, chopped1 cup Fresh cilantro, chopped2 Tbs. Salt5 cloves Garlic, chopped1 Tbs. Dried oregano

Soak beans overnight in 4 cups cold water. Rinse well, putin a large pot, and add the 10 cups of water and all the otheringredients except salt. Bring to a rapid boil, then reduce toa simmer and cook until well done. Add more water asneeded to keep beans covered. When beans are almost done,then add salt.

Serving Suggestions:• over brown rice• for burrito filling• enchilada filling• use on “Haystacks”• wrapped in fresh, hot tortillas

Marginal Facts

Beans

Beans are an exellentaddition to the diet. They areone of nature’s neat perfectfood, containing an abun-dance of B-vitamins and iron.They are low in calories, so-dium, and fat, containing cal-cium, zinc, potassium, mag-nesium, and copper. Awealthy supply of most pro-tein-building amino acids,beans also contain more fiberper serving than oat bran. Areport published in theAmerican Journal of ClinicalNutrition states that “beanssignificantly lower choles-terol levels even in high-fatdiets.”

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Marginal Facts

Preventing Consti-pation

A fiber-rich diet can help pre-vent constipation, which isimportant because the straincaused by constipation is howmany hemorrhoid problemsbegin.Good sources of fiber in-clude,• potatoes• beans- kidney, navy,lima, and pinto• whole-grain breads• bran• fresh fruits• vetetables, especiallyasparagus, Brusselssprouts, cabbage, carrots,cauliflower, corn, peas,kale, and parsnips

It will also help to limit theselow- or no-fiber foods:• ice cream• soft drinks• cheese• white bread• meat

Chili Pintos

1 cup Onion, chopped1 cup Green bell pepper, chopped5 cloves Fresh garlic, chopped2 Tbs. Oil2 Tbs. Basil, dried1 Tbs. Mexican Oregano, dried1 cup Fresh cilantro, chopped2 Tbs. Salt3 Bay leaves1 Tbs. Chili powder3 Tbs. Honey2 Tbs. Parsley2 16 oz. cans Diced tomatoes1 cup Tomato paste4 cups dried Pinto beans10 cups Water

Soak bean overnight, then cook the following day with allthe leafy herbs. Saute the onion, garlic, and pepper in oil,then add to beans with the rest of the ingredients. Simmeruntil done.

Serving Suggestions:• topping for macaroni• just plain with whole grain crackers• topping for haystacks• with fresh, hot Flour Tortillas

22

Frijoles Refritos“Refried Beans”

3 cups Cooked pinto or black beans, drained1/2 Onion, chopped3 Tbs. oil1 tsp. Garlic powder1/2 tsp. Salt

In a skillet saute onions in oil on medium heat until soft.Add garlic powder and salt, stir well, then set aside. Blendbeans on low speed with 1/2 cup of the bean’s water. Whenwell blended, add to onions and spices, then cook on me-dium heat until beans are of a drier consistency.

Serving Suggestions:• on a tostada• wrapped in a fresh hot tortilla with salsa• as a filling for burritos• on Garnachas• mixed with salsa for spicy bean dip

Marginal Facts

Possible TherapeuticBenefits of consum-

ing Beans.

• Reduce blood choles-terol

• Contain chemicals thatinhibit cancer

• Control insulin andblood sugar

• Lower blood pressure

• High fiber for colondisorders

• Aid hemorrhoids andbowel disorders

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Marginal Facts

Soybeans

Soybeans have thehighest protein content of thebean family, with 50% moreusable protein than steak. Therequire longer cooking thanother types of beans.

This bean is extremelypopular in the health food in-dustry and is used in:

• tempeh

• tofu

•tamari sauces

• miso

• soy flour

• soy cheese

• soy grits

• soy milk powder

• liquid soy milk

AND much, much more!

Vegetable Bean Delight

1 Yellow, Green, & Red bell pepper, sliced3 stalks Celery, diced2 Onions, sliced3 Carrots, sliced or chopped4 cloves Garlic, chopped2 Tbs. Oil1 Tbs. Paprika and 1 Tbs. Italian Seasoning1 Tbs. Paprika and 1 1/2 tsp. Salt1 Can or 1 Cooked Cup of each of thefollowing:

Garbanzo beans, Soybeans, Pintos, andTomato Sauce.

Saute all fresh items in oil. Add all other ingredients inlarge pot and bring to a simmer. Add sauteed vegetablesand rest of the ingredients, then continue to simmer untilflavors are blended.

Serving Suggestions:• over brown rice• wrapped in a fresh, hot corn or flour tortilla• with whole-wheat toast

24

Sunshine

Have you considered the great benefits ofsunshine? Yes, it is one of Nature’s healingagents. While it is true that too muchexposure to sunshine can be harmful, whenused wisely sunshine can purely be a bless-ing.

Exposure to sunshine can lower choles-terol levels in the blood. It helps to tone andenergize you body’s vitality.

Ten minutes exposure to the sun each day willprovide your body with its essentail D vita-mins, and help the body in healing and reju-venation.

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Rice & Tortilla Dishes

26

Marginal Facts

Salt

Although some sodium isessential for survival, inad-equate sodium intake is arare problem. We need lessthan 500 milligrams of so-dium a day to stay healthy.This is enough to accom-plish all the vital functionsthat sodium performs inthe body-helping maintainnormal fluid levels, healthymuscle function, andproper acidity (pH) of theblood. Excessive sodiumintake can cause fluid to beretained in the tissues,which can lead to hyper-tension (high blood pres-sure) and can aggravatemany medical disorders,including congestive heartfailure, certian forms ofkidney disease, and pre-menstrual syndrome. Oneof the best ways to limit thesodium in your diet is tolimit your use of salt whencooking and duning. Just

Arroz Entomatado“Spanish Rice”

2 cups Brown rice, uncooked4 1/2 cups Tomato juice1 medium Onion1/2 each of Red, yelow, and Greeen peppers2 cloves Garlic1/2 cup Fresh cilantro, chopped3 Tbs. Oil1 tsp. Chili powder1 tsp. Salt

Saute all fresh ingredients in oil. Add all remaining ingre-dients in with sauteed vegetables and mix together. Placein covered baking dish and bake at 350 F for 1 hour, or untilrice is completely cooked.

Serving Suggestions:• as your favorite side dish

27

Spanish Rice Casserole

2 Tbs. Oil3 cloves Garlic, chopped1 large Onion, chopped1 large Yellow bell pepper, sliced1 large Red bell pepper, sliced1 large Green bell pepper, sliced1/2 cup Water1 tsp. Salt1 cup Fresh cilantro, chopped1 tsp. Mexican Oregano, dried1 tsp. Chili powder1 can 16 oz. Tomato sauce3 cups Cooked brown rice1 can olives, quartered (opt.)

Saute first three ingredients. Then ad peppers, salt, and water,then simmer on low heat for 5 minutes. Add remaining in-gredients except the rice, olives, and sauce. Keep at a sim-mer. In separate bowl mix sauce, rice, olives, and the sim-mering vegetables. Bake in a casserole dish at 350 F forabout 20 minutes.

Serving Suggestions:• as an entree with a large, green leafy salad

Marginal Facts

Rice

Rice should be con-sumed in its brown form.Never eat white rice. Thereare three types of brown rice.Short grain is higher in nutri-tional value and lower incalories than the long grain,but it clumps together morethan the long grain variety.Use long grain when havingcompany and short grain foryourself. There is also sweetrice, which is slightly softer,sweeter, and stickier than theother varieties. Sweet rice hasbeen used traditionally in Ja-pan to make special holidaycakes. When toasted, sweetrice puffs up like popcorn.Rice malt syrup is a goodnatural sweetener found inhealth food stores. Try sub-stituting brown rice for pota-toes with meals. It is by farone of the of the most nutri-tious foods that can be found,and high in the B-complex vi-tamins.

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Marginal Facts

Grains

Whole grains are high-fiber, complex-carbohydratefoods, they are rich in both fatand sodium. They are a goodsource of minerals and the Bvitamins. Grains have been astaple food throughout theworld’s history. Grains are acomplex carbohydrate thatpromote energy, which is vi-tal to the body. All wholegrains, except wheat, help thebody reduce fat in the body.Grains are an excellent sourceof complex carbohydratesneeded by body builders toensure a steady blood sugarlevel. Grains are good for allblood-sugar disorders. Wholegrains provide completenourishment when comple-mented with legumes, beans,or vegetables,. These foodseaten together will form acomplete protein.

Rice and Beans

3 cups Brown Rice, uncooked2 1/2 cups cocoked Red kidney beans,

drained6 cups Bean water (cooking water)1/2 Onion, diced1/2 tsp. Garlic powder2 Tbs. Chicken- style seasoning1 Tbs. Parsley, dried1 Tbs. Oil

Saute onion in oil. Add all ingredients together and put incovered baking dish, then bake at 350 F for 1 hour or untilrice is done.

Serving Suggestions:• with fresh guacamole• with enchiladas• with tamales

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Marginal Facts

The Correct Bal-anced Diet

(Approximately)

Fat 10-15 %

Protein 15%

Carbohydrates 70-75%

Bean, Corn Enchiladas

1 recipe Frijoles Refritos p. 191 recipe Smooth ‘n’ Tasty Salsa p. 91 recipe Cashew Cheese p. 6416 Corn tortillas, fresh is best1 large Onion, sliced2 Green bell peppers, sliced1 Tbs. Oil1 tsp. Garlic powder1 Tbs. Lemon juice

Warm tortillas, and keep warm as you use them one at atime. Place 1/2 recipe of salsa in bottom of 9 X 13 bakingdish. In each tortilla, spread beans in the middle, then rolland place in baking dish. Set aside. Saute onions, peppers,and garlic powder in oil and lemon juice. Pour remainingsalsa over assembled enchiladas, then top with cashewcheese, and gently lay sauteed vegetables on with a fork.Bake a t 350 F for 45 minutes.

Serving Suggestions:• serve with Spanish rice• with a green salad• side with baked corn chips and Guacamole

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Marginal Facts

Fats

There are good and“bad’ fats, some toxic, someneutral, and some essential togood health. all animal andplant fats can be broken downinto fatty acids, glycerin, andwater. Fats and lipids are bet-ter energy sources than pro-tein or carbohydrates. Weneed to add fats to our dietsbecause they carry the fat-soluble vitamins A, D, E, andK. Vitamin K is easily de-stroyed by the use of mineraloil, Heparin and Dicumarol(blood thinners), drugs, or as-pirin. Most people overlook,the need for vitamin K, but ithas recently been linked to in-testinal disorders. It is impor-tant in the treatment of arthri-tis. One rich source of vita-min K is alfalfa. The rightkind of fat is essential forgood health. most people con-sume too much of the wrongkind. Excess fat is stored inthe liver, in arteries aroundthe heart, and in all tissues.Cancer of the breast, prostate,and colon, not to mentionobesity and an increased riskof heart attack, are linked toa high-fat consumpation. Thetypical American diet con-sists of 40-50 % fat, a primaryreason for the rise in the dis-orders mentioned above.

Whole Grain VegetableEnchiladas

12 whole-grain Flour tortillas1 recipe Chunky Salsa p. 101 each Yelow, Red and Green peppers, sliced3 Carrots, cut in strips1/2 cup Green onion and 1 medium Onion,

sliced3 cloves Garlic, chopped1/2 cup Fresh cilantro, chopped1 Tbs. Each dried Parsley and Mex. Oregano1 cup Beef-Style Gluten, ground p. 573 Tbs. Oil1 can Olives, sliced2 tsp. Salt

Saute onions, garlic, gluten, and salt until tender. Add veg-etables and other seasonings. Dip each tortilla one at a timein salsa, and put a small amount of vegetable mixture inmiddle. Roll and place in Pam-sprayed baking dish. Topwith remaining salsa and sliced olives. Bake covered for 45minutes at 350 F.

Serving Suggestions:• with your favorite guacamole salad• with rice

31

Fresh Air

It’s been said that you can live days withoutfood and water, but only a few minutes with-out air. Now that’s something to really thinkabout! Fresh air taken in by deep breaths givesus the vital elements for life. With fresh air inour lungs, we benefit from the oxygen whichaids in propercirculation of rich, healthy blood through thebody.

It would be beneficial for each of us to get outin the early morning hours when the air is freshand crisp, to breath in this life-giving wonder.We should make a practice of daily taking atleast ten or more deep breaths of fresh air.Make the most of life by treating yourself tolife through fresh air.

~Sleep with your window open at night, andyour rest will be more beneficial than

32

Burritos

33

Marginal Facts

Most common Ill-ness of the 90’sLinked to Milk

Neck and back pain,carpal tunnel syndrome, andheadaches may be attributedto casein found in milk andits products, according to Dr.Daniel Twogood author of“No Milk.” Neck and spinestiffness which radiatesthroughout the shoulders canalso be attributed to casein al-lergy, according to Twogood.Upper neck and back painwhich occurs on one sideonly are common to thosewith casein allergy. Dr.Twogood says the most com-mon cause of leg cramping,joint pain, and lower backpain is casein. Fatigue, sen-sitivity to light, dizziness,varicose veins, and depres-sion are common symptomsof allergy to milk.

Allergy Hotline, May1993

Vegetable Burrito

1 each Greeen, Red, and yellow bell peppers, cut in strips

1 Onion, sliced2 Carrots, cut in sticks1 stalk Celery, sliced on an angle1 bunch Broccoli, cut into bite sizes4 cloves Garlic, crushed3 Tbs. Chicken-style seasoning1/2 tsp. Chili powder1/2 cup Fresh cilantro, chopped3 Tbs. Oil2 Tbs. Cornstartch1/2 cup Water6 Fresh flour tortillas

Saute in oil and 1/4 cup water, garlic, celery, and carrotsuntil slightly tender. Add peppers, onions, chicken-styleseasoning, chili powder, and cilantro, then continue to sauteuntil peppers are tender, and then add the broccoli. Mix thecornstarch with the remaining 1/4 cup water, and pour overvegetable mixture and cook until thickened. Place mixturein your hot flour tortilla, roll, and serve.

Serving Suggestions:• top with Salsa, Green chili salsa, or Cashew Cheese

Sauce• side wtih beans and rice, or Guacamole

34

Super Burrito

8 Fresh flour tortillas2 Avocados, chopped2 cups Zesty Black Beans p. 17, blended2 cups Spanish Rice Casserole p. 231 cup Taco Salsa p. 121 can Olives, sliced1 1/2 cups Vegetarian Carnitas p. 53

(chicken)

Spread beans in the middle of a hot tortilla. Add a little ofall other ingredients, finishing with the salsa, and roll into aburrito.

This delicious burrito is a fun and tasty way to finish offleftovers.

Serving Suggestions:

Marginal Facts

Olives

Olives may be so preparedas to be eaten with good re-sults at every meal. The ad-vantages sought by the useof butter may be obtainedby the eating of properlyprepared olives. The oil inthe olive relieves constipa-tion, is good for consump-tives, and for those whohave inflamed, irritatedstomaches, it is better thanany drug. As a food it isbetter than any oil comingsecondhand from animals.

Benefits:• relieves constipation• helps consumption• heals irritated stomachs

35

Marginal Facts

Fats (cont. from p.26)

Saturated fats are be-hind many health problems,and should be omitted formyour diet. They are behindheart disorders and arterio-sclerosis (hardening of the ar-teries). High intake of satu-rated fats have been shown toelevate serum cholesterol,and contribute to heart dis-ease and cancer. Do not con-sume saturated fats! Theyslow the liver’s ability to re-move arter-clogging LDL(low-density lipopreteins)from the blood. However, thenomounsaturated fats aid inremoving LDl (bad fats) fromthe blood stream.

Saturated fats

Saturated fat is found inall animal products and manyvegetable oils:

Butter/lardPoultryBeefChocolatePlam oilCoconutMilk/creamCheesesBacon/porkPalmCoconut oil

Pinto Bean Burrito

2 cups Frijoles Refritos p. 191 recipe Cashew Cheese p. 641 recpe Smooth & Tasty Salsa p. 91 can Olives, sliced8 Fresh whole-grain Tortillas

Spread beans in center of tortilla. Add:2 Tbs. Cashew Cheese3 Tbs. Salsasome Olives

Roll Tortilla and serve.

Serving Suggestions:• with a vegetable tossed salad• with guacamole• with side of Spanish Rice

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Soybean Burrito

8 Fresh flour tortillas2 cups Soybeans, cooked and drained2 Bell peppers, diced1 Onion, diced2 Tbs. Chicken-style seasoning2 Fresh garlic cloves, chopped1 cup Vegetarian Carnitas, p. 53 (chicken)3 Tbs. Oil

Saute Vegetarian Carnitas, garlic, onion, and pepper in oiluntil Carnitas are lightly browned. Add Soybeans andChicken-style seasoning, then cook on a medium heat forabout 10 minutes. Fill a hot tortilla, roll, and enjoy!

Serving Suggestions:• top with Tomatillo Sauce on Chunky Salsa• top with Cashew Cheese Sauce• serve with a fresh salad

Marginal Facts

Zinc

Foods High in Zinc:

Brewer’s yeast

Legumes

Lima Beans

Mushrooms

Pecans

All Seeds

Soy lecithin

Soybenas

Whole Grains

B vitamins are also foundin these foods.

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Marginal Facts

Good Food Sourcesof Antioxidants

Vitamin CFruits and vegetables

Vitamin EWheat germ, sun-flower seeds, leafygreen vegetables,

peanuts, and peanutbutter

Beta-caroteneDark green and deep

yellow, or orange freshvegetables, and fruits,

including carrots,spinach, kale, peaches,papayas, and Canta-

loupe

SeleniumGarlic and onions are

the best sources

Chili Bean Burrito

2 cups Chili Pintos p. 188 Fresh flour tortillas1 1/2 cups Green Chili Tomatillo Salsa p.113 Avocados, diced3 Tbs. Oil1 Tbs. Garlic powder

Blend chili beans well, put in a skillet, and cook on mediumheat with garlic powder and oil until a thick consistency.On a hot tortilla put some of the bean mixture in center, andadd green chili salsa and avocado. Roll and serve.

Serving Suggestions:*with a fresh vegetable salad*with a side of rice*with baked tortilla chips and Guacamole

38

Avocado Burrito

8 Fresh flour tortillas1 1/2 cups Chunky Hot Salsa p. 101 each Green Red & Yellow bell pepper, cut in strips1 large Onion, sliced1 Tbs. Garlic powder5 Ripe Avocados, sliced lengthwise

Saute vegetables in oil with garlic powder until onions areslightly brown. Add Chunky Salsa and keep on medium heatfor 15 minutes. Put mixture on a hot tortilla and lay slices ofavocados on top. Roll up and enjoy.

Serving Suggestions:• serve with Spanish Rice• also good with Vegetarian Carnitas inside• with a Fresh vegetable salad

Marginal Facts

Foods High inVitamins A, C, E,

and Selemium

Almonds

Apricots

Barley

Broccoli

Brussels Sprouts

Cauliflower

Carrots

Collards

Kale

Red Peppers

Squash

Sweet Potatoes

Turnip Greens

Watercress

Wheat Germ

Onions

Garlic

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Marginal Facts

Fruit & VegetableCleanser

Unless you use organicfruits and vegetables, treatyour produce with a specialbath to destroy all types ofsprays, fungus, metallics, andgerms.

Use,

1 tsp. off Clorox bleachto1 gallon of water

Soak 10- 20 minutes.Rinsethoroughly.

Burrito Ranchero

2 cups Huevo Rancheros p. 361 cup Olives, sliced8 Fresh flour tortillas2 cups Romaine Lettuce, shredded1 cup Cahsew Cheese Sauce p. 64

Fill a hot tortilla swith the Huevo Ranchero, some olives,lettuce, and cheese. Roll and serve.

Serving Suggestions:• with a fresh guacamole salad• with a side of chili beans• with a raw vegetable salad

40

Nutrition

One of man’s greatest worries besides his wealth ishis health. Good health depends largely uponproper nutrition.

We have four basic food groups to be our guidelinefor good nutrion: vegetables, fruits, nuts, andgrains. When these are used in a proper balance,you will surely reap the fruits of good health.

At each meal our main serving should be of fuits orvegatables, followed by grains, and then nuts spar-ingly.We should avoid processed foods.

Breakfast should be our largest meal of the day.Dinner should be a bit smaller. Suppers should bevery light, of foods that digest quickly.

If a weight problem is something common for you,the two-meal-a-day plan would be very beneficial.This plan eliminates the evening meal only. Takeadvantage of life’s gift of health through good nu-trition.

41

Entrees

42

Huevos Rancheros

2 lbs. Firm tofu, drained & 1/2-inch cubed1 Green bell pepper, diced1/2 cup Onions, diced2 Tbs. Chicken-style seasoning1 Tbs. Garlic powder3 Tbs. Oil

Ranchero Sauce:4 Fresh tomatoes, diced1/2 cup Green onions, chopped2 cloves Fresh garlic, crushed2 Jalapenos, cored and diced1/2 cup Fresh cilantro, chopped2 tsp. Salt1/4 cup Tomato sauce1 Green bell pepper, diced

Saute Tofu until lightly brown, then add next five ingredi-ents, and continue to saute until vegetables are cooked. Setaside. Put all ingredients for Ranchero sauce in a skillet,and simmer on medium heat stirring until a thick consis-tency. Combine the Tofu mixture and Ranchero mixture,and then simmer most of the moisture out.

Serving Suggestions:• serve on Hot flour tortilla with refried beans• with a fresh avocado or vegetable salad

Marginal Facts

TofuThe Most Versatile

Protein

Tofu is an excellentbaby food, good for growingchildren, vegetarians, and theederly, because it has a high-protein content, and is easilydigested. It is good for heal-ing and for sensitive stom-achs. Tofu is low in calories,fats, and carbohydrates, andis rich in calcium and potas-sium. It is a good source ofprotein when trying to lowercholesterol levels, as itcontatins no cholesterol, andis low in fats.

Approximately 1/2 cupor 1/2 pound of tofu containsthefollowing:

Protein 9.4mg

Calcium 154.0mg

Potassium 50mg

Fat 5.0mg

Iron 2.0mg

Sodium 8.0mg

Calories 86

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Marginal Facts

Five a Day

The Food and NutritionBoard of the NationalAcademy of Sciences rec-ommend that you eat fiveservings of fruits and veg-etables daily. The reason:Fruits and vegetables canhelp you control yourweight, and reduce yourrisk of coronary heart dis-ease and cancer. Fruits andvegetables contain virtu-ally no fat and most havefiber. They also are rich ina variety of vitamins, min-erals, and other chemicalsthat scientists suspect maybe related to disease pre-vention, particularly cancerprevention.

Mayo Clinic Health Letter,July 1992, pg. 1

Vegetarian Fajitas

8 Fresh flour tortillas2 cups Chicken-style gluten p. 56, cut in trips1 each Red, Yellow and Green bell peppers,

cut in strips1 large Onion, sliced2 cloves Garlic, chopped2 Tbs. Chicken-style seasoning3 Tbs. Oil

Bring a griddle to medium heat. Put in oil then add thestrips of gluten. Brown gluten and tehn add vegetables.Continue to grill until vegetables are lightly tender then stirin Chicken-style seasoning. Toss on heat to blend flavorsand then serve.

Serving Suggestions:• with fresh, hot, flour tortillas, topping withguacamole, salsa, Sour cream p. 72, and Pico de Gallo

*side with brown rice and chili beans*with a Fresh green salad

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Taco Solo

6 soft Corn or Flour tortillas2 cups Frijole Colodo p. 162 cups Romaine Lettuce, shredded2 cups Pico de Gallo p. 14

On hot tortilla put some of each ingredient. Fold or roll toeat.

Serving Suggestions:• with a side of Vegetarian Carnitas, Chicken-or Beef-

style• top with avocado, tomatoes, olives, and salsa• use fresh sprouts instead of lettuce• increase recipe for more than 2 people

Marginal Facts

Sprouts

Sprouts should be animportant part of your diet.They supply fresh greens yearround when grocery bins arefilled with vegetables fromfaraway places which mayhave been chemically treatedto retain freshness and ap-pearance.

Sprouting Directions:

1. Purchase high-quality,organic seed; alfalfa.Rinse in lukewarmwater.

2 Place two tablespoonsof seeds in a quart sizejar with about a cup ofwater. Soak overnight.Alfalfa seeds need notbe pre-soaked.

3. After soaking, drainwater from jar throughcheesecloth which isfastened over openingwith a rubber band.Rinse and drain again.

4. Shake jar to spreadseeds around, and set atan angle in a warmdark place.

5. Rinse and drain seedstwice a day. When tailshave grown about aninch long set jar in asunny window andallow to green.

6. When green they willneed to be regrigeratedand eaten promptly.

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Marginal Facts

Fiber

Fiber helps to lower theblood-cholesterol, and stabi-lize the blood-sugar levels. Italso helps to prevent coloncancer, constipation, hemor-rhoids, obesity, and muchmore. The American diet islacking in fiber, because re-fined foods have their natu-ral fiber removed.

There are more than85,000 colon cancer causes,the most common form ofcancer in the United States,diagnosed each year, and thenumber is growing. In con-trast, colon cancer is rare inthose who eat a diet low inmeat and high in fiber-richfoods. Fiber collects carcino-gens and binds them so theycan be removed from thebody.

Apples are high in fiber.There’s more truth to the oldsaying, “An apple a day keepsthe doctor away,” than weever realized.

Chicken Tortilla Casserole

6 Corn tortillas, cut in long strips1 1/2 cups Vegetarian Carnitas (chicken) p.

532 cups Tomato Sauce p. 131 cup Cashew Cheese Sauce p. 641 cup Olives, sliced

Mix Vegetarian Carnitas with tomato sauce and olives. Addtortilla strips and toss gently to prevent tearing the tortillas.Pour moxture in Pam-sprayed casserole dish and top withCashew Cheese. Bake at 350 F for 30 minutes.

Serving Suggestions;• with a side of fresh corn• with Pico de Gallo• with a vegetable tossed salad

46

Green Chili Casserold

1 large Onion, chopped1 Green bell pepper, chopped2 Tbs. Oil3 Tbs. Lemon juice3 cups Soy milk1/2 cup Green chili peppers, chopped1/2 cup Mushroom pieces1/2 cup Olives, chopped3/4 cup Cashews, raw1 tsp. Garlic powder1 tsp. Onion powder2 tsp. Salt12 Corn tortillas, cut in pieces

Saute onion and bell pepper, then add lemon juice and setaside. Blend Cashews, onion & garlic powders, with soymilk for 3 minutes until creamy. cook oin low heat untilthickened. In bowl add all the ingredients with the sauteedvegetables except the tortilla pieces. Mix well, then gentlyfold in the tortilla pieces. Put in pam-sprayed casserole andbake for 30 minutes at 350 F.

Serving Suggestions:• with a guacamole salad• with Vegetable Bean Delight p. 20• with a fresh tossed green or vegetable salad

Marginal Facts

In the News

“Genetic engineers aretaking genes from bacteria,viruses, and insects, and add-ing them to fruits, grains andvegetables.” said Dr. RebeccaGoldberg, a Senior Scientistwith the Environmental De-fense Fund, New york Times,June 17, 1992

Your only defense is toeat organic grains and pro-duce.

47

Marginal Facts

Replace High-FatFoods with these

High-Protein Foods.

Brown rice and Vegetables

Meatless veggie chili

Beans and Brown rice

Tofu products

Lentil and bean soups

Vegetable soups

pasta and vegetables

Spaghetti with soy chunks

In casseroles, stews, andtacos, use beans in place ofmeat

Top vegetable dishes withsesame sor raw nuts

Spanish Lasagna

18 Corn or Flour tortillas2 cups Chili Pintos p. 18, blended2 cups Vegetarian Carnitas beef) p. 532 cups Tomato Sauce p. 132 cups Bell peppers, chopped (use variety of

colors)1 cup Olives, chopped1 cup Cashew Cheese Sauce p.64

Mix peppers and olives, and set aside. Place 1/4 cup ofTomato Sauce in bottom of Pam-sprayed casserole dish. Lay6 tortillas flat and overlapping in casserole dish. Spread 1cup of beans over tortillas, then 1cup of the Carnitas, and 1/3 of the peppers and olives. Pour 3/4 cup of tomato sauce,and repeat layers starting with 6 more tortillas and continueto the final 6 tortillas which you will top with tomato sauce,Cashew Cheese Sauce, and rest of peppers and olives. Coverand bake at 350 F for 30 minutes, remove cover, and bake15 minutes longer.

Serving Suggestions:• serve with lightly steamed vegetables

• a colorful green and vegetable salad

48

Mix garlic, onion powder, and salt with Maseca. Mix well. Add water little by littleto make a dough over about 5 minutes or so. Divide into 12 even size balls andcover with plastic and set aside. In skillet put the first 9 ingredients for filling andsimmer for 20 minutes stirring often. Remove and allow to cool a bit, then blend andset aside. Soak corn husks in cold water for 15 minutes and set aside to drain. Toassemble: Cut a 6x6 square of plastic from a plastic storage bag. Press a ballof Masa on the plastic into a 3x4 inch square. Flip over onto a corn husk and gentlypeal away plastic leaving the Masa on the husk. Place a tablespoon of the Carnitasand a tablespoon of the sauce filling in the middle of the Masa suqre. Fold the leftside of the husk oven to moisten on filing and then fold it back. Then fold the rightside of the husk over and then the left side over the right. Fold the bottom inch or soof the husk behind. (Or you may tie both ends.) Lay about five extra husk flat inthe bottom of your pot. If the ends are folded, stand uprith in a large pot and addwater, about half the height of the tamales. Steam until all water is gone, about anhour. this can also be done in the oven at 350 F until water is gone. When done theMasa should feel firm. Remove pot from heat and leave in pot until time to serve orremove, cool, and freeze them for later use.

Varieties: you may substitute Vegetarian Carnitas with refried beans or fajitafilling.

1 Bell pepper, diced1 tsp. Salt1/2 cup Cilantro1 Tbs. Paprika1 tsp. Mexican Oregano2 Tbs. Oil2 cups Vegetarian Carnitas

(chicken or beef)12 dried Corn husks

Tamales

2 cups Maseca, Masa Mix1 tsp. Salt1/2 tsp. Onion powder1/2 tsp. Garlic powder2 cups Cool water

Filling:5 Tomatoes, diced1 large Onion, sliced1 Jalapeno, cored and chopped

49

Marginal Facts

Vitamin Ethe Protector

Vitamin E will protect thebody’s cell membranesfrom free-radical damagethat takes place when oilsare heated, or rancid onesare ingested. Pesticides,herbicides, chemicals, andother foreign substancesare stored in the fatty tis-sues of animals. The moreanimal and dairy productsyou consume, the morechemical toxins you ingest.You can’t avoid eating car-cinogenic substances if youconsistently consume thewrong foods, and animalfat is one of the worst!

Gorditas

Topping:1 1/2 cups Chunky Hot Salsa p. 102 Avocados, diced2 cups Refried beansMonterey jack Cheese p. 66, sliced

Gordita:2 cups Masa mix, Maseca2 cups Water1 tsp. Salt

Mix Masa with salt and water, and shape into 10 balls ofequal size. Press a each ball of masa between your palms toform a 1/2 inch thick biscuit. Cook on a medium heat griddleor cast iron skillet, turning them every 2 inutes until you geta light crust on the outside. Slice like you would anenglish muffin, and sandwich between two halves, beans,salsa, avocado, and cheese.

Serving Suggestions:• raw carrot and celery sticks• raw cabbage salad with lemon juice and salt

50

Empanadas

2 cups dried Masa2 Tbs. Tomato Paste2 1/2 cups Water2 tsp. Salt1/2 cup Whole wheat flour1 recipe Vegetarian Carnitas p. 532 cups Oil

Mix Masa, flour, and salt. Set aside. Dissolve tomato pastein water. Moisten masa mixture with water mixture. Kneaduntil mixed evenly. Divide Masa into even size balls ofdesired size. Roll out each ball as you would for a tortilla.Put 2 Tablespoons of the Vegetarian Carnitas on 1/2 of tor-tilla then fold over and seal edges. Continue until all thedough is used. Fry in med-heat oil. Brown one side, thenturn and brown the other. Place on paper towel to cooland drain off excess oil. (Add more oil as needed)

Serving Suggestions:• top with:

GuacamoleTomato salsaChili SalsaPico de Gallo

Marginal Facts

Essential Fatty Ac-ids

The essential fatty acids(EFA’s) are sometimes calledvitamin F. Researchers havefound that all animals and hu-mans require essential fattyacids in the diet. A partial listof EFA’s include: omega-3,alpha-linoleic, and omega-6linoleic acid. These cannot besynthesized by the humanbody, and therefore aretermed “essential”. More ofthese EFA’s are required bythe body than all other typesof fats or nutrients that are“essential”. Every single cell,organ, and tissue requires adaily supply of EFA. Omega-6 is obtained from vegetableoils, but the omega-3 is oftenlacking. The vegetable oilsthat contain the highestamount of omega-3 include:

Pumpkin seed oilCanola oilWalnut oilFlaxseed oilSoy oil

All dark, green leafyvegetables also contain highamount of the omega-3. Flax-seed oil has the highest con-tent of omega-3 (52%).About 2 tablespoons of flaxoil daily will add a generoussupply of the essentialomega-3 fatty acids.

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Marginal Facts

More on Fats

Beware of labels statingno cholesterol. Saturated fatscan elevate cholesterol in theblood stream and damagecoronary arteries. The worstfat to consume is coconut oil,and the next is palm oil. theseare claled “vegetable oils” onlabels, and contain almost asmuch “bad” fat as lard (puesaturated animal fat).

Saturated fat is the cul-prit behind elevated choles-terol. Experiments suggestthat the body has troublechanging the molecules ofthis fat when it has been ex-posed to extremely high heat,like in the hydrogenating pro-cess- it can be carcinogenic(cancer-causing). Hydroge-nated fats are excessive inmargarine or any oil that isfirm at room temperatue.

Hydrogenated or hard-ened oils are almost impos-sible for the system to assimi-late. Foods fried in oil, likethose from fast-food chainsand many restaurants, causea vitamin F (“good’ polyun-saturated fat) deficiency.

When you hydrogenatefat, it destroys the essetialfatty acids, a process used toprolong shelf life.

Garnachas

10 Baked corn tortillas1 1/2 cups Bean Spread p. 162 cups Cabbage, shredded3/4 cup Salsa1 cup Cashew Cheese p. 64 (opt.)1 cup Water1 Tbs. Salt

To make the baked corn tortillas: dilute the salt in the water.Moisten each tortillas on both sides with this mixture usingyour fingers. (Do not use hot tortillas, just cool or roomtemperature.) Lay them singly on a cookie sheet and bakeat 200 F until crispy then cool.

To assemble Garnachos: Spread bean spread on the bakedtortilla, top with cabbage, salsa, and cheese.(You might enjoy the cabbage more when mixed with a littlesalt and lemon juice.)

Serving Suggestions:• serve with a Guacamole salad• great for quick lunches• also good for picnics

52

Tamale Pie

1/2 cup Olives, sliced2 cups Frozen corn, thawed1/2 tsp. Onion powder2 cloves Garlic, chopped1 tsp. Mexican Oregano1 tsp. Paprika2 tsp. Salt1/2 cup Green peppers, chopped2 cups Yellow corn meal4 cups Stewed tomatoes, slightly blended

Cook cornmeal in blended tomatoes for about 10 minutes.Add remaining ingredients and mix well. Put into a Pam-sprayed casserole dish, cover, and bake at 350 F for 45 min-utes. Remove cover and continue to bake another 15 min-utes.

Serving Suggestions:• with Refried Beans• sliced avocados makes a nice side dish• serve with a fresh green or vegetable salad

Marginal Facts

Why No Dairy?

1. Ovarian cancer islinked to dairy prod-ucts: the problem is themilk sugar, not themilk fat

2. Cataracts are alsolinked to galactose (acomponent of milksugar)

3. Lactose intolerance

4. Food allergies

5. Contamination withtraces of antibiotics

6. Dairy products do notstop osteoporosis

7. Cow’s milk productsare extremely low iniron, and encourageiron deficiency

8. Epidemiologic studiesof various countriesshow a strong correla-tion between the use ofdairy products anad theincidence of childhood-onset diabetes.

Neal D. Barnard, M.D.,President, Physician’sCommittee for ResponsibleMedicin, Washington, D.C.

53

Marginal Facts

Vegetarian Varieties

The Institute of FoodTechnologists, in the July1991 issue of Food Technol-ogy, describes five types ofvegetarians.

Semi-vegetariandairy foods, eggs, chicken,and fish, nother animalflesh.

Pesco-vegetariandairy foods, eggs, and fish,no other animal flesh

Lacto-ovo-vegetar-ian

dairy foods and eggs, noanimal flesh

Ovo-vegetarianeggs, but no dairy foods oranimal flesh

Veganno animal food of any type

Pasto“Fresh Haystacks”

Baked corn chipsSteamed brown riceZesty Black Beans p. 17Tomatoes, dicedOlives, slicedAvocado, dicedCabbage salad (finely shredded green and

purple cabbage with enough lemon juice tomoisten and salt to taste)

Assemble on a plate in the order listed above.

Serving Suggestions:• great to serve when having company• a fabulous complete protein• a yummy way to eat your raw veggies

54

Quesadilla

8 Wheat or Spelt Tortillas1 cup pico de Gallo p. 14Monterey Jack Cheese p. 66Sour Cream p. 72Vegetarian Carnitas p. 53 (opt.)Refried beans (opt.)

Grill flour tortillas until crispy.

To assemble:grilled tortillarefried beans and /or carnitasslices of Monterey Jack CheesePico de Gallogrilled tortilla

Top with sour cream and eat with a fork.

Serving Suggestions:• a meal in itself

Marginal Facts

Common Deficien-cies in Children

One in six are seriouslydeficient in calcium.

• 1/3 of children aredeficient in iron.

• About 50% lack suffi-cient zinc.

• Over 90% are deficientin magnesium.

• One in six lack vitaminA.

• Nearly half are seriouslydeficient in vitamin C.

• Nearly 1/3 are defiientin vitamin B-6.

• One in seven are defi-cient in vitamin B12.

• One in five are deficientin folate.

• Nearly 3 million be-tween 6 and 17 yearssuffer high bloodpressure.

*It is best to have yourchild checked for such defi-ciencies as iron beforesupplementing them.

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Marginal Facts

Ways to eat “5 aDay”

Does eating five serv-ings of fruits and vegetablesa day sound like a lot? If so,try these ideas:

• Serve soup: use veg-etables and legumes asa base for soups or asadded ingredients.

• Thicken sauces withoutfat, substitute cookedand pureed vegetablesfor cream or wholemilk.

• Be creative: pasta andstir-fry dishes are idealways to serve lots ofdifferent vegetables.

• Enhance old standbys:add fruit to your break-fast cereal and raw,grated vegetables orfuit to muffins andcookies.

• Don’t let lettuce limitsalads: choose a widervariety of greeens,including arugula,chicory, collards,dandelion greens, kale,mustard greens, spin-ach, and watercress.

• Steam vegetables, andserve over brown rice.

Chili Plate

Baked tortilla chipsSpanish Rice p. 22Green Chili tomatillo Sauce p. 11Avocado slices Fresh leaf lettuce (not iceberg)

Lay lettuce leaves on a dinner plate enough to cover plate.Spread some Green Chili Tomatillo Sauce over the lettuce.In center place a large scoop of the Spanish Rice and spropthe avocado wedges around the rice. Stick tortilla chipsaround the borders in the salsa.

56

Salbutes

2 cups Masa1/4 cup Whole wheat flour1 tsp. Salt2 cups Water2 cups Vegetarian Carnitas p. 53 (beef)1 1/2 cups Taco Salsa p. 12Shredded Romaine lettuceSliced Tomatoes

Mix Masa, flour, salt, and water then make a dough. Rollinto about 15 balls. Traditionally each ball is pressed intotortilla size and deep fried. But you can also cook on a hotgriddle like a tortilla to avoid the heavy oil: it still tastesgreat.

Top with carnitas, lettuce, tomatoes, and salsa, then serve.

Serving Suggestions:• with a fresh vegetable salad• with chili pinto beans• or make it a meal in itself

Marginal Facts

How Much Iron isToo Much for Chil-

dren?

Too much iron may bea cause for greater concernthan too little. The BritishMedical Journal reported ona study indicating that thepractice of routinely feedingbabies iron to prevent anemiamay increase the risk of Sud-den Infant Death Syndrome(SIDS) or crib death.

If the child tests anemic,then give iron supplements, ifnot, do not give iron to thechild. The best way to pro-vide iron is through diet, in-clude these iron-rich foods:raisins, prunes, figs, leafygreens, sea vegetables, win-ter squash, tofu, grains, kid-ney beans, millet, rice, andblackstrap molasses. To as-sure absortption, add a foodsource of vitamin C or asupplement.

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Marginal Facts

The Magnificent 12

Eating more vegetableswill dramatically reduce andprevent disease. Thesestwelve vegetables are thepower fighters against cancerand heart disease-the two topkillers in our country. Theyall have flowers with fourpetals that botanical histori-ans describe as resemblingthe crucifix or Cross, thusthey are called cruciferous.Consume three, one cup serv-ings from this list, each day.Eat one cup raw and two cupsslightly teamed, except forhorseradish. Use horseradishgrated fresh in sauces andspreads. Alternate the veg-etables daily.

BroccoliKohlrabiCauliflowerKaleTurnipRadishesRutabagaCabbageWatercresBrussels sproutsMustard greensHorseradish

Chili Rellenos

10 Fresh Poblano peppers2 cups Vegetarian Carnitas p. 53 (beef)1 cup Tomato Sauce p. 131 cup Cashew Cheese Sauce p.644 cups Water

Cut off stem ends of peppers and remove seeds. Save theends for later use. Boil water and put peppers inside, coverand remove from heat. Allow to remain in water at least 5minutes, then remove and drain each pepper.Stuff each pep-per with Carnitas and replace stem ends on pepper like acap.put 1/2 cup tomato sauce on bottom of baking caserole dishand lay each stuffed pepper side by side. Top with remain-ing tomato sauce and cheese. Bake at 350 F for 30 minutes.

Serving Suggestions:• with Pico de Gallo and chips• with Spanish Rice• with a fresh vegetable salad

58

Vegetarian Carnitas

4 cups Chicke-or Beef-style gluten2 Green bell peppers1 Onion, diced2 stalks Celery, diced2 cloved Garlic3 Tbs. Beef-or Chicken-style seasoning2 Tbs. Tomato paste1 Tbs. Dried parsley2 Tbs. Lemon juice3 Tbs. Oil

Process gluten, peppers, and celery in a meat grinder or foodprocessor. Saute onion and garlic in oil, adding the groundgluten and all other ingredients. Mix tomato paste in smallamount of water, then add to sauteing mixture. continue tostir until nicely browned.

Serving Suggestions:• good burger substitute• as a stuffing for many main dishes

Marginal Facts

Osteoporosis

Essentials to eatand avoid!

Enjoy:

Bok choyBroccoliCollard greeensKaleTurnips and topsWatercressApplesBlueberriesRed grapes

Avoid:

Animal productsRed meatSaturated fatsSugar

Beneficial herbs:

AlfalfahorestailKelpNettlePrimrose oil

Exercise

Do you enjoy walking, jogging, or cycling?Well, if you do, you are on the right track to

good health through exercise!

When the body partakes in physical activity,your heart rate is elevated which, in turn,

increases your blood flowthroughout your body.

Increasing the blood circulation sendsmuch needed nutrients, white blood cells,

and oxygen throughoutthe body at a quicker pace.

Take a brisk walk each day, andsee how much younger you feel!

Exercise can help with weight problems, decrease the aging process, aid in respira-tory problems, increase muscle tone and

vitality.Give it a try! You can’t go wrong.

60

Tortillas & MeatSubstitutes

61

Chicken-Style Gluten

Quickly shape into a long roll 2-3 inchesin diameter. You may wrap it and freezeit for an hour or so for easier cutting onyou may slice and drop into boiling brothright away.

Broth:Put all of the broth ingredients in a largepot and bring to a boil. When a rapid boilhas been reached, gently drop each pieceof sliced gluten dough into the water.Reduce heat to maintain a strong simmerfor 1 1/2 hours. When done, gently liftout each steak and lay in a casserole dish,plastic storage container, or plastic bagsfor freezing. Save broth, adding enoughcornstarch for a delicious gravy.

Chicken-Style Steaks:6 gluten steaks 1 cup Cornmeal1/4 cup yeast flakes1 tsp. onion powder1/2 tsp. garlic powder

Bread steaks in the above breading recipe,and fry in a non-stick or Pam-sprayed skil-let. Use the broth you saved as a gravyand pour over the steaks.

Gluten:1/4 cup Whole wheat flour3 1/2 do-Pep or gluten flour1/4 cup Nutritional yeast flakes1 tsp. Garlic powder1tsp. Onion powder1 Tbs. Chicken-style seasoning3 cups Water1/4 cup Bragg Liquid Aminos orSoy Sauce

Broth:10 cups Water2 Bell peppers, chopped2 stalks Celery, chunked1 large Onion, chopped6 cloves Garlic, chopped3 Tbs. Chicken-style seasoning2 Tomatoes, chopped1/4 cup Bragg Liquid aminos orSoy Sauce

Mix all dry ingredients of first recipe in abowl. Put water and Bragg Liquid Ami-nos in container, then at once pour intodryingredients, and mix quickly with hands.It will bind up quickly. As you are mix-ing,

62

Beef-Style GlutenGluten:3 1/2 cups Do-pep or gluten four1/4 cup Whole wheat flour1 Tbs. Beef-style seasoning1 tsp. Onion powder1 tsp. Garlic powder1 tsp. Italian seasoning1/4 cup Nutritional yeast flakes3 cups Water1/4 cup Bragg Liquid Aminos or Soy Sauce

Broth:10 cups Water2 Bell peppers, chopped2 stalks Celery, chopped1 large Onion, chopped6 cloves Garlic, chopped1 small can Tomato paste1 Tbs. Paprika1/4 cup Bragg Liquid Aminos or Soy Sauce3 Tbs. Beef-style seasoning

Follow cooking instructions for Chicken-Style Gluten onpage 56. Beef-Style Gluten can be used in any recipe as ameat substitute, or can be made into steaks:Marinate 6 gluten steaks overnight in:1/4 cup Lemon juice 1 cup Water1/2 tsp. Salt 1/2 tsp. Garlic powder1 large Onion slicedIn hot skillet add small amount of oil, and brown each steak.Finally saute the onions that were also marinated, and layon the steaks to serve.

Marginal Facts

For Chemotherapy,Toxic Heavy Metal& Radiation Dam-

age

Consume regularly:

Apple pectinBurdock rootEchinaceaFiberGarlicGinko bilobaGinsengKelpL-Glutathione

63

Marginal Facts

Spelt

Better tolerated thanany other grain. High in car-bohydrates, spelt containsmore crude fiber and moreprotein than wheat, includingall eight essential amino ac-ids that are needed in thedaily diet to insure proper cellmaintenance. The fiber inspelt helps lower cholesterol,and plays a role in helpingblood to clot. High in B vita-mins. It’s the only grain con-taining mucopolysaccha-rides. Occasionally referredto as “The Rice of Europe.”

Over 5,000 years old,spelt is once again resuminga place of prominence amongpreferred grains. Particularlyattractive to the wheat sensi-tive, spelt is easily substitutedfor wheat in recipes, and of-fers a subtle, nutty flavor thatis welcomed by all.

Spelt Flour Tortillas

3 1/3 cups Spelt Flour1 tsp. Baking powder (aluminum-free)1/2 tsp. Salt1 cup Water, cold1 Tbs. Oil

Mix baking powder and salt in flour then add oil, and beginputting water in little by little until you have a moist dough.Your consistency should be soft and manageable. Keepkneading for 10 minutes. Divide into 12 even size balls.Roll out with rolling pin on oiled or Pam-sprayed surface,and cook on medium heat griddle. Cook about 2-3minutes on each side.

Serving Suggestions:• makes wonderful burritos• use for Flour Enchiladas or Fajitas• wrap your favorite sauce or spread

64

Whole Wheat Tortilla I

3 cups Whole wheat flour1/2 tsp. Salt2 Tbs. Oil1 1/4 cups cold Water1/4 cup Pecan meal1 Tbs. Baking powder (aluminum-free)

Mix all dry ingredients in bowl, then add oil and water littleby little as you mix with one had. When it forms a dough,knead on a floured or oiled countertop for 10 minutes.Divide into ball of desired size for tortillas. Cook onmedium heat griddle for 2-3 minutes on each side.

Serving Suggestions:• use for burritos, fajitas, quesadillas, and enchiladas

Marginal Facts

“Leave yourdrugs in thechemist’s pot ifyou can heal thepatient with food”

HippocratesFather of medicine

65

Marginal Facts

Breakfast

Our busy lives make atraditional breakfast of eggsand bacon too time consum-ing to prepare, and we knowfat-loaded foods should notbe consumed at any meal.Fats cause the blood to be-come sticky, and as a result itcirculates slowly through thebrain.

Instead of eggs and ba-con or other fatty foods, weneed complex carbohydratesand protein.

Protein for better brainfunction, and complex carbo-hydrates for a steady releaseof glucose into the blood-stream maintain stable blood-sugar levels. A high-sugarbreakfast will cause a drop inthe blood sugar, resulting ina tired feeling all morning.

Children especiallyneed a sound breakfast to helpthem think clearly and func-tion better all day in school.Soy milk and almond milk aregood on cereals, and if youuse fruit juice, no additionalsweetener is needed. Whole-grain cereals are the best toprovide the steady energy weneed each morning.

Whole Wheat Tortilla II

3 cups Whole wheat flour1 1/2 cups Unbleached white flour1 tsp. Salt2 Tbs. Oil1 1/2 cups Cold water1 1/2 Tbs. Baking powder (aluminum-free

like Rumford’s)

Mix all dry ingredients in bowl, then add oil and water littleby little as you knead with your hands. When you have asoft, flexible dough, knead out on lightly floured or oiledcountertop for about 10 minutes. Divide into balls the sizeneeded for the size of tortillas you will want. Cook on amedium heat griddle for 2-3 minutes on each side. Wrap ina towel to keep them warm until time to serve. Try to serveimmediately.

Serving Suggestions:• stuff with Huevos Rancheros for a yummy high-protein break-

fast• use with any of the burrito recipes• be creative

Corn Tortilla

2 cups Maseca, Masa Mix1 3/4 cup Water

Mix Masa and water to form a dough. Divide into 15 ballsof equal size.

Cut 2 6x5 inch squares from a regular plastic storage bag.Place one Mesa ball between the plastic pieces and roll outwith a rolling pin. Or use a tortilla press if you have one.Cook on hot griddle. Leave on first side until edges lookdry (not long) then flip to other side and when it puffs upflip back to first side for a little bit.

Wrap tortillas in a towel as you remove them from the heatuntil ready to serve.

Serving Suggestions:• for soft tacos• salbutes, tostados, or enchiladas

Marginal Facts

Harmful Additives

Avoid foods containingthe following additives,

sodium nitritesodium nitrateBHABHTprophylgallatesaccharinacesulfame KMSGartificial coloringsartificial flavoringsall preservatives

These additives are allpotentially harmful to thebody.

Self-Control

When self-control or temperance is prac-ticed, you reap a harvest of happiness. Tem-perance is attained when practicing balance

in life.

Self-control is avoiding things which areharmful, and being balanced in things

which are good.Practices which are harmful and should beavoided are: eating between meals, usingharmful substances such as alcohol and

tobacco, being overly active, and drinkingheavily with our meals.

Exercise temperance, and you will find thatlife is a gift that you can enjoy with a sound

peace of mind.

68

Cheese Substitutes

69

Marginal Facts

There are severalvaluable hints to

follow when usingoils.

1. Purchase cold-onexpeller-pressed oils(unrefined).

2. Avoid hardened oils(hydrogenated).

3. Never reuse oil that hasbeen used for frying.

4. Refrigerate all oils afteropening.

5. All oils should bestored in a cool, darkcupboard.

6. Never consume oil thatsmells rancid.

7. Olive oil maintains alonger shelf life thanmost oils.

8. Don’t let oils heat tosmoking.

9. To saute or stir fry, use2 tablespoons of waterin the oil.

Cashew Cheese Sauce

1/2 cup canned Pimentos on 1/8 cup dried2 tsp. Lemon juice1 tsp. Onion powder1/2 tsp. Garlic powder3 Tbs. Nutritional yeast flakes3/4 cup Raw cashews1 cup Water1/4 tsp. Salt

Put all ingredients in blender, and blend until creamy smooth,at least 3 minutes. Put in a saucepan on low heat, and stiruntil thick.

Serving Suggestions:• use for Chili con Queso• use over nachos• use for anything you would normally use cheese on

70

Velveta-like Cheese

1/3 cup Emes unflavored gelatin1 cup Water1/4 cup Tahini (sesame butter01/3 cup Lemon juice1 cup Water1/2 cup Pimento1 lb. Tofu1/4 cup Nutritional yeast flakes1 Tbs. Onion powder1/2 tsp. Garlic powder2 1/2 tsp. Salt2 cups cooked Cornmeal mush, unsalted

Bring first cup of water to a boil, and stir in gelatin. Blendsmooth next 5 ingredients. Empty into bowl. Blend smoothremaining ingredients with gelatin water. Mix together allingredients. Put in greased container and refrigerate untilfirm. Turn out and slice.

Marginal Facts

“What? Know yenot that yourbody is thetemple of theHoly Ghostwhich is in you,which ye have ofGod, and ye arenot your own?For ye are boughtwith a price there-fore glorify Godin your body, andin your spirit,which are God’s.”

I Corinthians 6:19-20

71

Marginal Facts

Vitamin B12

Vitamin B12 require-ments can be met by eating.

tempehalfalfasea vegetableskombuwakamenutritional yeast flakes

If you are on a strictvegetarian diet and are not us-ing any of the above, you maywant to take a B12 supple-ment. Spirulina is a goodaddition to any diet,provideing a high amount ofB12, B-complex, beta-caro-tene, gamma-linolenic acid,all eight essential amino acisplus 10 non-essential nutri-ents, such as vitamin E, folicacid, digestive enzymes,chlorophyll, and iron.Spirulina is available in tab-let or powder from a healthfood store.

Monterey Jack Cheese

1/2 cup Water1/4 cup Emes unflavored gelatin3/4 cup boiling Water1 cup Cashews1/2 cup Nutritional yeast flakes1 1/2 tsp. Salt1 tsp. Onion powder1/4 tsp. Garlic powder1/4 cup Lemon juice

Soak gelatin in 1/2 up of water in blender while assemblingremaining ingredients. Pour boiling water over soakedgelatin and whiz briefly to dissolve. Cool slightly.Add cashews and liquefy thoroughly. Add remainingingredients. Liquefy until mixture is creamy. Pour intocontainer cool slightly. Cover and refrigerate overnightbefore using. Slice and serve.

Serving Suggestions:• in place of regular cheese in any recipe

Divine Strength

Oftentimes the words, “I can’t makeit,” arise when makin gchoices. But the“can’t” can be turned into “can.” It’s truethat from our human standpoint oftentimessituations seem worse than they really are,especially when making choices on ourlifestyle. Breaking away from old practices and tak-ing on near positive ways can sometimesapearoverwhelming.

Be encouraged! There is help availablein times of need. Consider the words, “Youare fearfully and wonderfully made.” TheDivine Creator who made you and meknows each need we have. Why not makeHim a part of our daily lifestyle. Today,commit your life to Him, and you will seethat He is willing and able to bring youthrough every trial. He has promised to‘never leave us or forsake us.” In Him weare made strong. So, whenever you aretempted to think, “I can’t make it”! Justremember the promise, “I can do all thingsthrough Christ which strenthens me.”

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74

Dressings

75

Marginal Facts

What is the Healthi-est

Vegetable?

Recent studies at theCenter for Science in thePublic Interest have foundsweet potatoes to be thehealthiest of all vegetables.

The study was based onthe percentage of the Recom-mended Daily Allowance forsix nutreints: vitamin A, vi-tamin C, calcium, iron, folate,and copper in each vegetable.Raw carrot was second, fol-lowed by collard greens, redpeppers, kale, dandeliongreens, spinach, and broccoli.

French Dressing

1 cup Canola oil1/3 cup Lemon juice1/3 cup Honey1 Tbs. Paprika3/4 cup Tomato puree, canned1 Tbs.+1 tsp. Onion powder1 Tbs.+1/2 tsp. Garlic powder1 1/2 tsp. Salt

Blend all ingredients on high for 30 seconds. Put intodressing containers and chill.

Serving Suggestions:• use for anything for which you would normally use a store-

bought French dressing.

76

Olive Dressing

1 cup Soy milk1/2 tsp. Salt1 tsp. Onion powder1/2 cup Canola oil1/2 cup Black olives, pitted1 Tbs.+1 tsp. Lemon juice

Blend first four ingredients on high for 10 seconds. Whileblender is running, slowly dribble in oil. Blend for one fullminute after all oil has been added. Stop blender and addolives. Whiz for 5-10 seconds. Stop blender and stir inlemon juice.

Serving Suggestion:• delicious on any salad

Marginal Facts

“ I beseech you there-fore, brethren, by the merciesof God, that ye present yourbodies a living sacrifice, holy,acceptable unto God, whichis your reasonable service.And be not conformed to thisworld: but be ye transformedby the renewing of yourmind, that ye may prove whatis that good, and acceptable,and perfect, will of God.”

Romans 12:1-2

77

Marginal Facts

Peppers, Green &Red

These sweet pepperscontain more vitamin C thancitrus fruits. Because of theirextra high vitamin C contentthey are good for all types ofillnesses. Cancer and mostdegerative diseases thrive inan acid environment, as a re-sult sweet peppers are a goodsubstitute for citrus fruits.

Garlic Dressing

1 cup Canola or Olive oil3 large cloves Garlic1 tsp. Salt1/2 cup Lemon juice

Blend all ingredients on high for 20 to 30 seconds until whiteand creamy.

Serving Suggestions:• wonderful light salad dressing• good way to get raw oils

78

Soy Mayonnaise

1 1/2 cups Soy milk3/4 tsp. Salt3/4 tsp. Onion powder1 1/2 cups Canola oil3 Tbs. Lemon juice

Blend first three ingredients on high for 5-10 seconds.Slowly dribble in oil, blending for an additional full minuteafter all oil has been added. Stop blender and stir in lemonjuice. Put into covered container and chill.

Marginal Facts

Healthy Tip

Fresh herbs can bechopped and frozen for lateruse in cooked dishes. Freez-ing will help keep them fla-vorful and there’s no need todefrost before using.

79

Marginal Facts

Sunflower Seeds

These wonderful seedare full of B vitamins, phos-phorus, potassium, and muchmore. Make sure the seedshave not been overcooked in“bad” oils, or that theyare not rancid.

They should not be toodark in color, nor should therebe several colors. Look forfresh, medium gray seeds thatare sealed, or kept under re-frigeration.

Sour Cream

1 cup Water1 cup raw Sunflower seeds1 tsp. Salt1 tsp. Onion powder1/2 tsp. Garlic powder1/3 cup Lemon juice

Blend all ingredients on high for a few minutes until creamy.May need to add more water. If so, add only a couple table-spoons at a time. You don’t want it to be runny.

Serving Suggestions:• on a baked potato• on your enchiladas• inside your vegetable fajitas

IndexA

absorption 16alcohol 67alfalfa 30alpha-linoleic 50amino acids 20antibiotics 52antioxidants 15appendicitis 13Apples 45aspirin 30asthma 15Avocados 8

B

B vitamins 28, 79B-complex 71B-complex vitamins 27B-vitamins 20bacteria 46Basil 14Beans 20Beans and Bloating 19beta-carotene 71blood purifier 11blood-cholesterol 45blood-sugar levels 45bowels 16broccoli 75bronchitis 15bronchitis and croup 15

C

calcium 20, 42, 75cancer 7, 77cancer prevention 43capsaicin 12carbohydrates 42carcinogenic 49carcinogens 45carotene 13carotinoids 7carrot 75cell membranes 49chemical toxins 49Chili Peppers 12chlorophyll 7, 71cholesterol 20, 22, 42, 51Christ 72

circulation 16, 59colds 15colds and fever 15collard greens 75colon 11colon cancer 45commit your life 72Common Deficiencies in Children 54complex-carbohydrate 28congestive heart failure 26constipation 21, 45copper 20, 75cruciferous 57

D

dandelion greens 75decrease the aging process 59degerative diseases 77digestion 16digestive disorders 13digestive enzymes 71disease prevention 43diseases 7disinfectant 14Divine Creator 72Divine Strength 72

E

eating between meals 67enemas 11Essential Fatty Acids 50excessive sodium intake 26exercise 5, 59

F

fat 20Fats 30fatty acids 30fennel seeds 19Fiber 45fiber-rich diet 21Five a Day 43folate 75folic acid 71

G

gamma-linolenic acid 71Garlic 10glycerin 30

Grains 28Green & Leafy 7

H

healthy muscle function 26Healthy Tip 78heart disease 15hemorrhoid 21hemorrhoids 45herbicides 49high blood pressure 26high-protein 42How Much Iron is Too Much for Children? 56hydrogenated fat 51hypertension 26

I

Importance of Water 16insects 46intestinal disorders 30intestinal gas 19intestinal parasites 14iron 20, 75iron deficiency 52

K

kidney disease 26

L

lacto-ovo-vegetarian 53Lemon Juicelinoleic acid 50lipids 30lung infection 15lycopene 13

M

magnesium 20minerals 7, 43More on Fats 51mucous 12muscle tone 59

N

no-fiber foods 21Nutrition 40

O

obesity 45omega-3 50omega-6 50Onions 15

Oregano 14Osteoporosis 58osteoporosis 52Ovarian cancer 52ovo-vegetarian 53

P

Peppers, Green & Red 77percent of fat 9perspiration 16pesco-vegetarian 53phosphorus 79polyunsaturated fat 51Possible Therapeutic Benefits of consuming Beans. 22potassium 20, 42, 79premenstrual syndrome 26Preventing Constipation 21Proper Rest 5

Health Laws 5

R

red peppers 75relaxation 5Replace High-Fat Foods with these High-Protein Foo 47respiratory problems 59Rice 27

S

Salt 26saturated fats 51self-control 67semi-vegetarian 53sensitive stomachs 42sleep 5sodium 20, 26sore throat 15Soybeans 23spinach 75Spirulina 71Sprouting Directions 44Sprouts 44sunflower seeds 79

T

temperance 67The Correct Balanced Diet 29The Magnificent 12 57There are several valuable hints to follow when us 69tobacco 67Tofu 42TofuThe Most Versatile Protein 42Tomatoes 13toxins 13

U

ulcers 11uric acid 13urination 16

V

vegan 53viruses 46vitamin A 75Vitamin B12 71vitamin C 75, 77vitamin E 71Vitamin E the Protector 49Vitamin K 30vitamins 7, 43

W

Ways to eat “5 a Day” 55weight problems 59What is the Healthiest Vegetable? 75white blood cells 59Why No Dairy? 52

Z

zinc 20

Bibliography

The information printed in the “Marginal Facts” sections wereobtained from the following sources:

Balch, J., Balch, P. Prescription for Nutritional Healing, Garden CityPark, N.Y., Avery Publishing Group, Inc., 1990

Balch, j., Balch, P. Prescription for Dietary Wellness, Greenfield, Indi-ana, P.A.B. Publishing, Inc., 1992

The Holy Bible, King James Version

White, E., Testimonies Volume 7, Hagarstown, Maryland, Review andHeraldpublishing