Good Things From the Kitchen

New Recipes

Dijon Potatoes and �Chicken�

Serves 6-8

2 cups unpeeled new red skinned potatoes, quartered
6 oz. �chicken strips� (Light Life Smart Menu makes a good one)
1 medium red onion, chopped
2 medium red bell peppers, seeded and chopped
2 cups edamame, thawed
1 LB frozen spinach, thawed
1 cup silken tofu
� cup soymilk
� cup Dijon mustard
2 TBS olive oil
3 cloves garlic, pressed
� tsp. fresh ground black pepper
Pam

Preheat oven to 375�. Stir together first 6 ingredients in a large bowl. Process tofu and next 5 ingredients in a blender until smooth. Stir into vegetable mixture. Spray a 3 quart casserole with Pam. Turn mixture into casserole. Cover and bake 1 hour or until vegetables reach desired tenderness.

* Soy may prove to be �sexy� by preventing the thinning of the vaginal walls, a common condition in menopause that can cause painful intercourse and may contribute to infection. A study reported in the British Medical Journal in 1990 found that when post-menopausal women were given soy every day for two weeks, the number of cells in the vaginal lining increased compared to two week periods during which they were given flaxseed oil or red clover sprouts instead of soy.
- Soyfoods Cooking for a Positive Menopause by Bryanna Clark Grogan, p 16

Fruit Slaw

Serves 6

3 cups shredded green cabbage
1 orange, peeled and sectioned, sections chopped
1 unpeeled apple, cored and very thinly sliced (Use a mandolin), slices halved crosswise
1 cup seedless red grapes, halved
1 cup finely chopped celery with leaves
1 cup diced chives
1 recipe Tofu �Sour Cream� (See below)
3 TBS orange marmalade

Gently toss first 6 ingredients in a large bowl. Process Tofu �Sour Cream� and marmalade in a blender until smooth. Gently toss into salad to coat evenly.

* Soy�s health benefits come from its protein, isoflavones (estrogen-like substances for which soy is the only major food source), fiber, and omega-3 fatty acids. Isoflavones help to stabilize blood sugar and reduce insulin resistance as well as protect and maintain bone health.
- Outsmart Diabetes, Cindy Cacioto, Editor, p 22

* The isothiocyanates in cabbage and in all cruciferous vegetables trigger enzymes that suppress cancer-related DNA damage.
- Prevention Guide Natural Cures, Cindy Caciolo, editor, p. 20

Tofu �Sour Cream�

12 oz package silken tofu
1 TBS lemon juice
1 TBS rice vinegar
1 tsp. cider vinegar
1 tsp. rice syrup

Process all ingredients in a blender until smooth.

* Laboratory tests show that the lignans in soy inhibit the growth of breast cancer by 18-20 percent. Cancer researchers have discovered that women who excrete the largest amounts of lignans in their urine are the least likely to get breast cancer � and they know that the amount of lignans a person excretes in the urine is directly related to the amount of lignin precursors eaten. In other words, the more lignin precursors in the diet, the more lignans excreted in the urine � and the more cancer protection gained. And soy is loaded with lignan precursors.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D., p 71

Dijon Brussels Sprouts, Tomatoes, and Peppers

Serves 4

1 LB frozen Brussels sprouts
1 pt. cherry or grape tomatoes
1 small red bell pepper, seeded and diced
� cup white vinegar
� cup olive oil
1/3 cup chopped fresh chives
2 tsp. Dijon mustard
� tsp. dried oregano
� tsp. freshly ground black pepper

Steam Brussels sprouts until desired tenderness is attained. Cool to room temperature. Turn into a medium bowl. Stir in tomatoes and pepper bits. Process vinegar and remaining ingredients in a blender until smooth. Stir into vegetables to coat evenly. Cover and refrigerate several hours or overnight. Serve cold.

* The active ingredient in cruciferous vegetables, indole-3 carbinol, diverts estrogen into more �good� estrogens. Indole-3 carbinol can double the amount of good estrogen while decreasing the bad, as reported in a study in the Journal of the National Cancer Institute. Indole-3 carbinol can be deactivated by heat, so always lightly cook the crucifers you eat or, better, eat them uncooked. Eat two or more servings of crucifers a hay to help fight against breast cancer.
- The Breast Cancer Prevention Diet by Dr. Bob Arnot, pp 93, 94, 95

Tofu Tetrazzini

Serves 8

1 lb regular tofu
� cup Seasoned Flour (See below)
1 tsp. poultry seasoning
� tsp freshly ground black pepper
� cup olive oil
1 medium red onion, minced
3 cloves garlic, pressed
1 large red bell pepper, seeded and diced
6 cups sliced mushrooms of choice
1 lb. asparagus, trimmed and cut to 1� pieces
1 lb. whole-wheat spaghetti
3 cups soymilk
� cup white wine
Leftover Seasoned Flour plus enough to make � cup
� cup soy Parmesan
1 TBS fresh rosemary leaves
1 TBS fresh thyme leaves
1 cup chopped fresh parsley
Pam

Preheat oven to 350�. Drain tofu well and gently press as dry as possible. Cube to bite size pieces. Put a large pot of water on to boil. Stir together Seasoned Flour, poultry seasoning, and black pepper in a shallow bowl. Heat oil in a large skillet. Dredge tofu cubes in Seasoned Flour mixture to coat evenly. Brown on all sides in the skillet. Remove to paper towels. In the same skillet saut� onion and next 4 ingredients. Cook spaghetti according to package directions. Process soymilk and next 5 ingredients in a blender until smooth. Drain pasta and turn into a large bowl. Gently stir in vegetables, tofu, and soymilk mixture. Stir in parsley. Spray a large casserole with Pam. Turn spaghetti-vegetable mixture into casserole Cover and bake 35-40 minutes.

* Garlic helps with circulation. One of the problems with macular degeneration is the buildup of waste products, so you want to keep the blood flowing.
- The Most Effective Natural Cures on Earth by Jonny Bowden, Ph.D., C.N.S., p 171

* Asparagine is needed to maintain balance in the central nervous system, preventing you from being overly nervous or overly calm.
- Prescription for Nutritional Healing by James F. Balch, M.D. and Phyllis A. Balch, C.N.C., p 28

* Asparagine was first isolated in 1806 from asparagus juice, in which it is abundant -- hence its name -- becoming the first amino acid to be isolated. The characteristic smell observed in the urine of individuals after their consumption of asparagus is attributed to various metabolic byproducts of asparagine.
- http://en.wikopedia.org/wik/asparagine

Seasoned Flour

2 cups whole-wheat flour
� cup nutritional yeast
1 tsp. sea salt
1 tsp onion powder

Stir all ingredients in a medium bowl. Refrigerate in an airtight container for weeks, if necessary.

* Niacin, found in whole-wheat flour, stimulates the formation of prostaglandins. These chemicals are involved in a whole variety of body functions, including the maintenance of healthy blood vessels. Niacin is also able to boost the production of a blood chemical called PG12, which is involved in platelet clumping. The more PG12 you have, the less likely your blood is to clot. This reduces the likelihood that you will develop a potentially fatal blood clot. Niacin�s stimulation of PG12 also helps to thin the blood and slow down the process of atherosclerosis.
- Natural Remedies for a Healthy Heart by David Heber, M.D., Ph.D. P 141

OLD Recipes

Cheesy Sorrel Biscuits

Yield: 6-8 biscuits

2 cups whole-wheat flour
1 cup ground oats
� cup ground flaxseeds
1 TBS aluminum free baking powder
� cup minced sorrel leaves
1 recipe Tofu �Sour Cream� (See below)
� cup shredded soy �cheddar� (Galaxy Foods makes a good one)
� cup soy Parmesan
� cup soymilk
Pam

Preheat oven to 350�. Stir together flour and next 4 ingredients in a large bowl. Process Tofu �Sour Cream� and next 3 ingredients in a blender until smooth. Stir into dry ingredients just until uniformly moist. Knead once or twice. Place on a lightly floured surface. Pat to a disk about �� thick. Cut biscuits with the rim of a water tumbler, patting together leftover dough to make as many biscuits as possible. Spray a baking sheet with Pam. Arrange biscuits on sheet. Bale 13-17 minutes or until a toothpick inserted in the middle comes out clean. Remove to a wire rack to cool.

* Whole wheat is a great source of B vitamins, which are important for liver function and the health of the nervous system; vitamin E, a potent antioxidant that also promotes heart health; magnesium, which helps sustain a healthy heartbeat; zinc, which provides energy; fiber, which facilitates healthy bowel function; essential fatty acids, which transport oxygen to the cells; and more than 16 other major and trace minerals that are involved in all sorts of activities throughout the body.
- Healing Foods for Dummies by Molly Siple, M.S., R.D., p 28

Tofu �Sour Cream�

12 oz package silken tofu
1 TBS lemon juice
1 TBS rice vinegar
1 tsp. cider vinegar
1 tsp. rice syrup

Dijon Potatoes and �Chicken�

Serves 6-8

2 cups unpeeled new red skinned potatoes, quartered
6 oz. �chicken strips� (Light Life Smart Menu makes a good one)
1 medium red onion, chopped
2 medium red bell peppers, seeded and chopped
2 cups shelled edamame, thawed
1 LB frozen spinach, thawed
1 cup silken tofu
� cup soymilk
� cup Dijon mustard
2 TBS olive oil
3 cloves garlic, pressed
� tsp. fresh ground black pepper
Pam

Preheat oven to 375�. Stir together first 6 ingredients in a large bowl. Process tofu and next 5 ingredients in a blender until smooth. Stir into vegetable mixture. Spray a 3 quart casserole with Pam. Turn mixture into casserole. Cover and bake 1 hour or until vegetables reach desired tenderness.

* Soy may prove to be �sexy� by preventing the thinning of the vaginal walks, a common condition in menopause that can cause painful intercourse and may contribute to infection. A study reported in the British Medical Journal in 1990 found that when post-menopausal women were given soy every day for two weeks, the number of cells in the vaginal lining increased compared to two week periods during which they were given flaxseed oil or red clover sprouts instead of soy.
- Soyfoods Cooking for a Positive Menopause by Bryanna Clark Grogan, p 16

Avocado Salad

Serves 6

2 oranges, peeled, sectioned, sections halved
1 medium unpeeled carrots, very thinly sliced to coins
1 cup very thinly sliced radishes
2 California avocados (the large bright green ones), peeled, pitted, and chopped
1 orange, peeled
1 TBS rice vinegar
2 tsp. Braggs Liquid Aminos or soy sauce
1 tsp. canola oil
2 tsp. toasted sesame oil
Baby spinach for 6

Toss together first 4 ingredients in a salad bowl. Process orange and next 4 ingredients in a blender until smooth. Toss into salad. Make a bed of greens on each of 6 individual salad plates. Mound salad on each bed.

* Avocado benefits the arteries. It lowers cholesterol and dilates blood vessels. Its main fat, monounsaturated oleic acid (also concentrated in olive oil), acts as an antioxidant to block the artery-destroying toxicity of LDL (bad) cholesterol. Avocado is one of the richest sources of glutathione, a powerful antioxidant, shown to block thirty different carcinogens and to block the proliferation of the AIDS virus in test tube experiments.
- Food�Your Miracle Medicine by Jean Carper, p 474

Creamy Asparagus Soup

Serves 6

3 TBS trans-fat free margarine
1 small red onion, chopped
2 cloves garlic (leave them whole)
2 � cups vegetable broth
1 TBS lemon juice
1 tsp. dried dill
� tsp. freshly ground black pepper
1 � lbs fresh asparagus, trimmed and chopped, tough ends discarded
� cup soymilk
� cup chopped chives
1 recipe Tofu �Sour Cream� (See above)

Melt margarine in a heavy saucepan. Stir-fry onion and garlic over medium heat until onion is translucent. Stir in vegetable broth and next three ingredients. Bring to boiling. Stir in asparagus. Return to boiling. Cover, reduce heat, and simmer until asparagus is soft. Meanwhile, process Tofu �Sour Cream with half the chives in a blender until smooth. Pour into a bowl. Stir in remaining chives. Stir soymilk into saucepan and remove from heat. Working in batches, process soup with half the Tofu �Sour Cream� and chive mixture. Pour into a serving bowl. Top each serving with a dollop of remaining Tofu �Sour Cream� and chive mixture. Gently swirl with a knife.

* Coenzyme Q-10 is a wonderful immune enhancer. It is found in soy foods, pistachios, walnuts, and sesame seeds.

* The flavonoids in onions and garlic also boost immunity. Other sources of flavonoids include broccoli, cauliflower, cabbage, Brussels sprouts, citrus fruits, nuts, seeds, and beans. Onions and garlic also contain Thiols, which also enhance the immune system.
-Meals That Heal by Lisa Turner, p 33

* Asparagus is a good source of vitamin E, another immune enhancer. Other foods that provide this nutrient include wheat germ, safflower oil, nuts, seeds, whole wheat, sesame oil, olive oil, cabbage, soy lecithin, spinach, broccoli, parsley, oats, barley, and corn.
- Meals That Heal by Lisa Turner, p 33

Asian Mushrooms and Cabbage

Serves 6

8 cups shredded Napa cabbage
2 cups unpeeled shredded carrots
2 cups green onions cut to 1� pieces
1 cup very thinly sliced radishes (Use a mandolin)
1 � cups chopped cilantro
5 TBS cold water
3 TBS dry sherry
6 tsp. Braggs Liquid Aminos or soy sauce
4 tsp. rice vinegar
3 tsp. toasted sesame oil
2 tsp. arrowroot or cornstarch
� tsp. cayenne pepper
3 TBS canola oil
1 medium red onion, very thinly sliced to half moons
4 cloves garlic, pressed
8 large portobello mushroom caps, thickly sliced
2 cups sliced shiitake mushrooms, tough stems discarded
12 oz. shelled edamame (No need to thaw)

Toss together cabbage and next 4 ingredients in a large bowl. Whisk together water and next 6 ingredients in a cup. Set aside. Heat oil in a large skillet. Saut� onion and garlic until tender. Stir in mushrooms and edamame and stir-fry until mushrooms are nicely browned. Stir sauce and add to skillet. Reduce heat to medium and stir-fry a few minutes until mushrooms are evenly coated and sauce thickens. Mound cabbage mixture onto six dinner plates. Spoon mushroom mixture over cabbage mixture.

* Soy�s health benefits come from protein, isoflavones (estrogen-like substances for which soy is the only major food source), fiber, and omega-3 fatty acids. Isoflavones help stabilize blood sugar and reduce insulin resistance as well as protect and maintain bone strength. Try soymilk or edamame or any of the many ready-to-eat possibilities.
- Prevention Guide Outsmart Diabetes, edited by Cindi Caciolo, p. 22

* Onions are a top food because, in addition to the sulfur compounds that give them their bite and are good for the heart, they contain quercetin and other antioxidant flavonoids. The sulfur compounds help combat heart disease by thinning the blood and helping to raise �good� HDL cholesterol.

* Use raw onions frequently for their aspirin-like effect of helping to prevent blood clots. Red and yellow onions also contain anti-inflammatory flavonoids, and red ones anthocyanins, which may help prevent cancer.
- Prevention Guide Outsmart Diabetes, edited by Cindi Cacioli, p. 21

Corny Pancakes

Yield: 12 pancakes

� cup ground flaxseeds
� cup ground oats
� cup yellow cornmeal
� cup whole-wheat flour
2 tsp. baking powder
2 cups Betta Chedda Sauce (See below)
� cup soymilk
2 TBS olive oil
1 egg or egg replacer equivalent to 1 egg
1 cup frozen corn kernels (no need to thaw)
Warm Betta Chedda sauce for drizzling, if desired

Preheat oven to 250�. Process first 5 ingredients in a food processor until well blended. Measure in 1 � cups Betta Chedda sauce and next 3 ingredients. Process until smooth. Pour into a large bowl. Stir in corn kernels. Heat a skillet over medium-high heat. When a few drops of water sprayed onto the skillet immediately skip around, the skillet it hot enough. Pour batter by quarter cups into skillet. Cook until bubbly on top. Flip and cook until the other side is browned. Transfer to an oven-proof plate and keep warm in the oven until the rest of the batter had been used up. Drizzle Warm Betta Chedda sauce over each serving, if desired

* Flaxseed is one of the most potent sources of heart-healthy omega-3 fatty acids. Canadian studies indicate that adding flaxseeds to your diet on a regular basis can reduce the development of heart disease by 46% while helping to keep red blood cells from clumping together and forming a clot that can block an artery.
-Outsmart Cholesterol, Catherine M. Cassidy, Editor in Chief, p 51

* Diets high in whole grains are linked to less heart disease, stroke, diabetes, and cancer. Whole grains provide extra fiber, the closest thing to a weight loss magic bullet. Not only does it fill you up quickly with fewer calories, but it also eliminates some of the calories you eat. Fiber whisks calories through your system so quickly that some never have a chance to end up on your hips.
- Outsmart Cholesterol, Catherine M. Cassidy, Editor in Chief, p 60

Betta Chedda Sauce

Yield: 2 cups

1 cup plain soymilk
1 cup drained pimiento pieces
1/3 cup nutritional yeast
1/4 cup raw cashews, finely ground
� cup sesame tahini
3 TBS fresh lemon juice
2 tsp. onion powder
� tsp. garlic powder
� tsp. ground coriander
1/8 tsp. ground allspice

Process all ingredients in a blender until absolutely smooth. To serve warm, transfer to a saucepan and cook over medium heat, stirring constantly, until thick and bubbly. To serve cold, chill after blending

* Soymilk and rice milk are available in calcium-fortified versions, generally containing the same amount of calcium per cup as cow�s milk. Like cow�s milk, these fortified milks have added vitamin D, which helps us absorb the calcium. Check labels for the words �fortified� or �enriched� and read the ingredient list for a calcium salt such as tricalcium phosphate. The calcium tends to settle at the bottom of the container, so be sure to shake the closed container well before pouring.
- The Ultimate Uncheese Cookbook by Jo Stepaniak, p 15

* Three tablespoons of sesame tahini contain 50-63 mg of calcium, and � cup of fortified soymilk contains 100-250 mg of calcium.
- The Ultimate Uncheese Cookbook by Jo Stepaniak, p 17

Southwestern Corn and Beans

Serves 6-8

1 lb. frozen corn kernels (no need to thaw)
15.5 oz. can kidney beans, rinsed and drained
1 medium red bell pepper, seeded and chopped
1 medium red onion, diced
1 pt. cherry or grape tomatoes
3 cloves garlic, pressed
� tsp. freshly ground black pepper
1 cup Salsa (see below)
2 cups shredded soy �cheddar� (Galaxy Foods makes a good one)
Pam

Preheat oven to 350�. Stir together first 5 ingredients in a large bowl. In a small bowl stir together garlic, pepper, and salsa. Stir into vegetable mixture. Spray a casserole with Pam. Turn vegetable mixture into a casserole. Cover and bake 1 hour. Remove lid, sprinkle with cheddar, and bake, uncovered, 10-15 minutes more.

* Studies show that dried beans, particularly white and red beans, as well as corn in modest amounts tend to neutralize stomach acid.
- Food�Your Miracle Medicine by Jean Carper p 134

Salsa

Yield: about 1 � cups

14 oz. can low sodium diced tomatoes with juice
1 small red bell pepper, seeded and minced
� small red onion, minced
1-2 jalape�o peppers, seeded and minced
4 cloves garlic, pressed
� cup minced fresh basil leaves
1 TBS minced fresh parsley
2 TBS minced fresh cilantro
1 TBS flaxseed oil
1 TBS drained capers
� TBS lime juice
1 tsp. honey

Combine all ingredients in a small bowl.

* Lycopene is the pigment that gives tomatoes their color and a powerful antioxidant. Processing tomatoes into sauce or salsa doesn�t destroy lycopene; in fact, it simply gives you a more concentrated supply. Scientists went to the tomato sauce source�Italy�and found that folks who ate the most tomato products cut their risk of stomach and colon cancers by more than half and were about a third less likely to develop cancer of the mouth and esophagus. Lycopene apparently helped protect the immune cells that may fight off tumors. These results mirror dozens of other studies showing that tomatoes fight cancer.
- Energy Times, May 2003, p. 44-45

Almond Tofu Cherry Pie

Yield: 1 (10� pie)

1 cup ground almonds
1 cup ground oats
� cup ground flaxseeds
2 � TBS pure maple syrup
2 TBS tahini
1 TBS almond oil
� TBS water
1 tsp. almond extract
Pam
2 (12 oz.) packages silken tofu
1 orange, peeled
1 TBS lemon juice
1 TBS rice vinegar
1 TBS arrowroot or cornstarch
2 � TBS pure maple syrup
1 tsp. rice syrup
1 tsp. cider vinegar
16 oz package frozen cherries, thawed, juice reserved

Preheat oven to 400�. Place first 8 ingredients into a food processor and process until it holds together. Spray a 10� pie pan with Pam. Measure � cup to reserve as a topping. Press the rest into and up the sides of pie pan. Bake 10 minutes. Cool to room temperature. Meanwhile process tofu and next 7 ingredients and reserved cherry juice in a food processor until very smooth. Pour into a large bowl. Stir in cherries. Turn into pie crust. Sprinkle with reserved topping. Bake 40 minutes. Cool to room temperature. Refrigerate at least 3 hours or until �set�.

* Named because of a chemical bond that falls in the number 3 position on the fatty acid chain, these liquid fats help lower �bad� LDL cholesterol, raise �good� HDL cholesterol, lower triglycerides (a type of blood fat), and may reduce the risk of blood clots. Omega 3s help heart muscles beat in a steady rhythm, which may be why studies have shown that men who eat more of this fatty acid have fewer heart attacks. We must consume this nutrient in food, and few people get enough of it. Omega-3 fatty acids are found in olive oil, almonds, and avocados.
- Outsmart Cholesterol, Catherine M. Cassidy, Editor in Chief, p 69

* In the 1980s oats became a media superstar, since research indicated that regularly eating oats and oat bran may help lower your cholesterol levels and benefit your heart. While this message has since been modified, eating oats is still a heart-healthy choice, since oat is a whole grain.
- Healing Foods for Dummies by Molly Stiple, MS, RD, p 32

* While this has never been scientifically proven, many people swear that eating cherries every day relieves gout.
- The Green Pharmacy by James A. Duke, Ph.D., p 273

* Flaxseeds contain an abundant amount of alpha-linolenic acid, a compound that has heart-protective ability.
- The Green Pharmacy by James A. Duke, Ph.D., p 58

* Soy products and other legumes contain natural but weak plant estrogens (phytoestrogens) that limit the uptake of the estrogen produced by the body. This anti-estrogen effect has been credited with helping to prevent breast cancer , and I don�t see why it wouldn�t also help ease the symptoms of PMS.
- Green Pharmacy by James A. Duke, Ph.D., p 444

Herbed Balsamic Dressing

Yield: about 2 cups

1 cup olive oil
� cup balsamic vinegar
2 cloves garlic
1 TBS Dijon mustard
� cup chopped fresh parsley
� cup chopped fresh chives
2 TBS chopped fresh sage leaves
1 � TBS fresh rosemary leaves
1 TBS fresh winter savory leaves
Freshly ground pepper to taste

Process all ingredients in a blender until smooth.

* Parsley is a mild diuretic that can increase the volume of urine passed to help correct bloating and water retention.
- Herbal Remedies for Women by Amanda McQuade Crawdord M.N.I.M.H., p 11

* Garlic is among the most famous foods for lowering excess cholesterols, normalizing blood fats, and lessening the effects of arteriosclerosis.
-Herbal Remedies for Women by Amanda McQuade Crawdord M.N.I.M.H., p 244

* Sage is a digestive herb that offers helpful bitter properties as well as hormonal support through menopausal changes.
- Herbal Remedies for Women by Amanda McQuade Crawdord M.N.I.M.H., p 244

Black Bean Chili Salad

Serves 6

1 lb. frozen corn kernels, thoroughly thawed
1 medium jicama, peeled and diced
1 large red bell pepper, seeded and diced
1 pt. grape tomatoes
6 green onions, diced
15 oz. can black beans, rinsed and drained
� cup red wine vinegar
� cup olive oil
2 cloves garlic, pressed
1 tsp. chili powder
� tsp. ground cumin
Salad greens for 6

Toss together first 6 ingredients in a large bowl. Process vinegar and next 4 ingredients in a blender until smooth. Toss into salad to coat evenly. Make a bed of greens on each of 6 individual salad plates. Mound salad over greens.

* I often refer to iceberg lettuce as dressing-deficient lettuce, because you have to douse it in dressing to cover up the watery taste of the lettuce. Darker green lettuces are better sources of certain nutrients, such as folate.
- Natural Remedies for a Healthy Heart by David Heber, M.D., Ph.D., pp 59-60

* Soluble fiber is important for its ability to remove cholesterol from the body, while a high total fiber count may help prevent colon cancer and other digestive problems. A half-cup serving of black beans offers 2.8 grams of soluble fiber and 7.1 grams total fiber.
- Natural Remedies for a Healthy Heart by David Heber, M.D., Ph.D., p 134

Berry Buckwheat Pancakes

Yield: 14-15 pancakes

� cup ground flaxseeds
� cup ground oats
1 cup buckwheat
2 tsp. baking powder
1 � cups soymilk
1 TBS rice vinegar
1 TBS lemon juice
1 tsp. cider vinegar
1 tsp. rice syrup
1 egg or egg replacer equivalent to 1 egg
2 TBS almond oil
� cup dried cranberries
� cup dried blueberries

Preheat oven to 250�. Measure dry ingredients into the pitcher of a food processor. Process until well blended. Add soymilk and next 6 ingredients. Process until smooth. Add cranberries. Process until berries are roughly chopped. Pour into a medium bowl. Stir in blueberries. Heat a large skillet over medium high heat. When a few drops of water skip across the skillet, it�s hot enough. Pour batter into skillet by quarter cups. Cook until bubbly on top. Flip and cook until browned on the other side. Remove to an oven resistant plate. Keep warm in the oven until the rest of the pancakes have been cooked.

* Buckwheat is not actually a grain, nor is it a wheat. Buckwheat is the seed of a thistle. This tawny brown, three-sided seed consists of a remarkable 15-20 percent of protein, containing all eight essential amino acids, plus fiber, B-complex vitamins, vitamin E, potassium, and some calcium, manganese, and phosphorus. It provides flavonoids, which are vitamin-like compounds that strengthen capillary walls, thereby lessening menstrual cramping and reducing the development of varicose veins.
- Healing Foods for Dummies by Molly Siple, M.S., R. D., p 34

* Eat oats to drive down cholesterol. Dutch scientists discovered the anti-cholesterol power of oats three decades ago, and it�s now been confirmed by twenty-three out of twenty-five studies.
- Food�Your Miracle Medicine by Jean Carper, p 47

* When women stop making estrogen, they enter menopause, sometimes suffering side effects, such as hot flashes and mood disturbances. The lack of estrogen may also boost the risk of heart disease and osteoporosis in later years. Both soy protein and flaxseed raise estrogen levels and activity.
- Food�Your Miracle Medicine by Jean Carper, p 409

Citrus Dressing

Yield: 1 � cups

1 peeled orange
� cup soymilk
3 TBS lemon juice
� TBS rice vinegar
1 tsp. cider vinegar
1 tsp. Dijon mustard
� tsp. rice syrup
� tsp. freshly ground black pepper

Process all ingredients in a blender until smooth.

* Vitamin C (ascorbic acid) is a powerful antioxidant. It is a water-soluble vitamin, which means that the body cannot store it. Vitamin C inactivates free radicals in blood plasma, as well as the fluid between the body�s cells, and other water-soluble areas of the body. Equally important, it has the power to restore vitamin E to its original form after that vitamin has been converted to an oxidized form. A substantial body of evidence shows that vitamin C reduces cardiovascular disease.
- Natural Remedies for a Healthy Heart by David Heber, M/D, Ph. D., p 148

* Papayas, kiwis, citrus, mangoes, cantaloupe, watermelon, strawberries, sweet peppers, broccoli, Brussels sprouts, kohlrabi, mustard greens, kale, and tomatoes are all excellent sources of vitamin C.
- Healing Foods for Dummies by Molly Siple, M.S., R.D., p 51

Apple Orange Spinach Salad

Serves 8

2 oranges, peeled
4 TBS olive oil
4 TBS balsamic vinegar
� tsp. ground cinnamon
7 oz. baby spinach
2 unpeeled apples, cored and chopped
2 oranges, peeled, sectioned, and chopped
1 small red onion very thinly sliced to half moons
1 cup minced celery with leaves

Process first 4 ingredients in a blender until smooth. Pour into a cruet. Toss together spinach and remaining ingredients in a large bowl. Serve dressing on the side.

* Due to their lutein and zeaxanthin content, spinach and collard greens can help prevent macular degeneration, the most common cause of blindness in the elderly.
- The Green Pharmacy by James A. Duke, Ph. D., p 388

* Apple pulp is rich in pectin. That�s why apples and applesauce are a hallowed folk remedy for diarrhea. Apple pectin also helps with constipation because it acts as a gentle stool softener. Like psyllium, its amphoteric, which means that it works in either direction.
- The Green Pharmacy by James A. Duke, Ph. D., p 205

* For asthma I advise eating more plants that are high in vitamin C. The beauty of eating citrus fruits is that in addition to vitamin C, they also contain flavonoids. There are substances the also block the release of histamine, in turn curbing allergy symptoms and allergy-related asthma.
- The Green Pharmacy by James A. Duke, Ph. D., p 82

Butternut Kale

Serves 6

2 TBS olive oil
2 LB cubed butternut squash
1 large red onion, thickly sliced to half moons
2 cloves garlic, pressed
� tsp. freshly ground black pepper
2 TBS balsamic vinegar
1 TBS red wine vinegar
8 slices soy �bacon� (Morningstar Farms makes a good one)
15 oz. can cannellini beans, rinsed and drained
1 bunch (about 5 oz.) kale, roughly chopped

Heat oil in a large skillet. Measure first 4 ingredients into skillet. Cover and cook over medium heat until squash is tender-crisp. Measure vinegar into skillet. Cover and continue to cook. Cook �bacon� in another skillet according to package directions. Remove to a paper towel, cool, and crumble. Add to skillet. Stir in beans. When squash reaches desired tenderness, stir in kale. Cook just until kale wilts.

* We hear a great deal about calcium these days because bones deficient in it are weak and susceptible to injury. High-protein diets, especially those high in dense animal protein, increase calcium loss in the urine. Wheat bran, raw spinach, fructose, (as in high fructose corn syrup in soft drinks), salt, caffeine, alcohol, and tobacco can all interfere with calcium absorption.

* The dairy industry engages in heavy-handed promotion of milk and milk products as ideal sources of calcium. Sources of calcium they are, but that comes together with lactose, casein, and butterfat, which are not so good for many of us. Leafy greens such as collards and kale are also good, as are broccoli and the carious sea vegetables.
- Eating well for Optimum Health by Andrew Weil, M.D., p 133

Mushroom, Edamame, Seaweed Soup

Serves 4-6

6 cups vegetable broth
1/2cup dry sherry
2 TBS toasted sesame oil
1 oz. dried shiitake mushrooms, broken to bite size pieces
1 full sheet nori, broken
1 small red onion, very thinly sliced to half moons
1 lb. frozen shelled edamame (no need to thaw)
2 cloves garlic, pressed
2 TBS grated fresh ginger
1 tsp. wasabi powder
3 TBS yellow miso

Bring all ingredients except miso to boiling in a saucepan. Cover, reduce heat, and simmer 1 hour. Stir in miso and simmer until dissolved.

* The Japanese consumption of iodine through seaweed is many, many times that of the United States, and the health comparisons between the two countries are disturbing. Iodine consumption may be one of the many reasons why the incidence of breast cancer is so high in the United States and so low in Japan. Women with goiter-a noncancerous enlargement of the thyroid gland due to iodine deficiency�have three times greater incidence of breast cancer.
- The Most Effective Natural Cures on Earth by Johnny Bowden, Ph.D., C.N.S., p 60

Vila�s Dutch Stuffing

Serves 6-8

1 TBS olive oil
4 strips soy �bacon�
1 large red onion, diced
1 cup diced celery with leaves
3 cloves garlic, pressed
1 tsp. poultry seasoning
1 tsp. dried rosemary
� tsp. freshly ground black pepper
2 cups whole-wheat croutons
3 cups mashed potatoes (process in a food processor with the skin)
Pam

Preheat oven to 350�. Heat oil in a skillet. Cook �bacon� according to package instructions. Drain on a paper towel. In the same pan, cook onion, celery, and garlic over medium heat until tender. Turn into a large bowl. Crumble cooked �bacon� and add to celery mixture. Stir in remaining ingredients except Pam. Spray a medium casserole with Pam. Turn mixture into casserole. Cover and bake 1 hour.

* The onion family, including garlic, can help raise beneficial HDL cholesterol, lower blood pressure, decrease the risk of cancer, relieve congestion, and reduce inflammation.
- New Foods for Healing by Selene Yeager, p 512

* A potato�s healing power begins in the peel, which contains an anticarcinogenic compound called chlorogenic acid. In laboratory studies, this particular acid has been shown to help the fiber in potatoes to absorb benzo(a)pyrene, a potential carcinogen found in smoked foods such as grilled hamburgers. The acid in the food reacts with the carcinogen by basically binding it up and making it too big a molecule for the body to absorb.
- New Foods for Healing by Selene Yeager, p 582

* While celery stalks are certainly a healthful snack, it�s the leaves that contain the most potassium, vitamin C, and calcium.
- New Foods for Healing by Selene Yeager, p 173

Creamy Cranberry-Cherry Pie

Yield: 1 (10�) pie

2 cups ground pecans
� cup ground flaxseeds
� cup ground oats
3 TBS canola oil
3 TBS honey
Pam
Double recipe Tofu Cream Uncheese, omitting soymilk (See below)
1 recipe Tofu �Sour Cream (See below)
1 LB frozen cranberries, thoroughly thawed
1 cup frozen cherries, thoroughly thawed and drained
� cup honey
Juice of 1 lemon
2 TBS Polaner Cherry preserves
2 TBS arrowroot or cornstarch
1 tsp. ground cinnamon
Creamy Tofu Topping (See below)

Preheat oven to 350�. Process first 5 ingredients in a food processor until mixture holds together. Spray a 10� springform pan with Pam. Press nut mixture into pan and 2� up the sides. Bake 10 minutes. Cool to room temperature. Raise oven temperature to 375�. Meanwhile process double recipe Tofu Cream Uncheese with next 8 ingredients in a blender until smooth. You�ll probably have to work in batches. Pour into a large bowl and stir together. Pour into crust. Bake 45 minutes. Cool to room temperature. Chill overnight. Carefully remove sides of pan. Spread Creamy Tofu Topping. over top.

* Eating oats may reduce insulin resistance and help stabilize blood sugar. The fiber in oats also lowers blood cholesterol levels, thus reducing the risk of heart disease.
- Prevention Guide Outsmart Diabetes by Cindy Caciolo, p 21

* Soy�s health benefits come from its protein, isoflavones (estrogen-like substances for which soy is the only major food source), fiber, and omega-3 fatty acids. Isoflavones help stabilize blood sugar and reduce insulin resistance as well as protect and maintain bone strength.
- Prevention Guide Outsmart Diabetes by Cindy Caciolo, p 22

* Studies show that people who regularly eat nuts have lower rates of heart disease. One reason could be the compounds called tocotrienols in nuts. Eating nuts may improve your balance of glucose and insulin levels.
- Eat to Beat Diabetes, Diane Gilroy, Editor, pp 8-9

* Cranberries contain two potent antioxidants: ellagic acid, which has been shown to fight cancer, and flavonoids, which help fight both cancer and heart disease.
- 1001 Best Health Tips, Doug Hill, Editor, p 107

* Cherries are a top source of perillyl alcohol, a compound that has shown promise as a breast cancer fighter in animal tests.
- 1001 Best Health Tips, Doug Hill, Editor, p 68

Tofu Cream Uncheese

� cup raw cashews, ground (use a food processor or a coffee grinder)
3 TBS soymilk
2 TBS lemon juice
1 TBS rice syrup
1 cup firm regular tofu, drained, patted dry, and crumbled
Scant pinch garlic powder

Process all ingredients in a blender until smooth.

* Magnesium may have a calming effect, easing symptoms that contribute to sleeplessness. This mineral also helps bones to absorb calcium, raises levels of �good� cholesterol, and relaxes muscles. You�ll find magnesium in almonds, cashews, escarole, kale, and wheat germ.
- Healthy Ideas October 2005 P 17

* Magnesium, found in almonds, lima beans, peanuts, spinach, and tofu, helps the heart produce energy and avoid irregular beats. Magnesium may also help ease a number of inflammatory conditions. Magnesium deficiency is linked with high blood pressure.
- Energy Times February 2005 P 27

Tofu �Sour Cream�

12 oz package silken tofu
1 TBS lemon juice
1 TBS rice vinegar
1 tsp. cider vinegar
1 tsp. rice syrup

Creamy Tofu Topping

12 oz. package silken tofu
2 TBS honey
� TBS lemon juice
� tsp. vanilla extract

Process all ingredients in a blender until smooth.

* Since soy products contain antioxidants called isoflavones, they may help prevent heart disease in ways other than by simply lowering cholesterol levels.
- Natural Remedies for a Healthy Heart by David Heber, M.D., Ph. D., p 138

Creamed Apple Cranberry Slaw

Serves 8-10

1 head cabbage, shredded
2 unpeeled apples, cored and diced
2 cup shredded unpeeled carrots
1 cup dried cranberries
1 lb. regular tofu (not silken) undrained
2 TBS lemon juice
1 TBS rice vinegar
1 tsp. rice syrup
1 tsp. cider vinegar
� cup honey

Toss first 4 ingredients in a large bowl. Process tofu and remaining ingredients in a blender until smooth. Toss into salad to coat evenly. Turn into a serving bowl. Refrigerate overnight to allow the flavors to blend.

* Like other members of the cruciferous family vegetable family, cabbage contains several compounds that studies dhow can help prevent cancers from occurring. It�s particularly effective in preventing cancers of the breast, prostate gland, and colon.
- New Foods for Healing by Selene Yeager, p 135

* Studies show that several compounds found in soybeans and in related foods like tofu, tempeh, and soy milk may help lower cholesterol, reduce the risk of heart disease and cancer, and ease some of the discomfort of menopause.
- New Foods for Healing by Selene Yeager, p 649

* Along with raspberries, strawberries, and blackberries, cranberries are a good source of ellagic acid, an antioxidant compound that has raised high hopes in cancer researchers. In laboratory tests, ellagic acid has been shown to prevent mutation in DNA, the genetic stuff that instructs our cells how to function. In addition, ellagic acid has been shown to disarm cancer-causing agents and also to help prevent tumors from growing.
- New Foods for Healing by Selene Yeager, p 219

Cranberry Cinnamon Bread

Yield: 2 loaves

2 packages active dry yeast
1 cup warm water (110-115�)
1 cup ground flaxseeds
1 cup ground oats
8 cups whole-wheat flour
3 tsp. ground cinnamon
2 cups warm soymilk (110-115�)
2 TBS canola oil
3 TBS pure maple syrup
2 cups chopped dried cranberries (pulse in a food processor)
Pam

Dissolve yeast in warm water. Let sit 5-10 minutes or until foamy. If mixture fails to foam, discard and begin again. Meanwhile, stir together flaxseeds and next 3 ingredients in a large bowl. Stir in soymilk, oil, maple syrup, and yeast mixture. Work in cranberries. Turn onto a lightly floured surface. Coat hands with oil. Knead until smooth and satiny, adding a little water or flour, if necessary. Roll into a ball. Spray a large bowl with Pam. Place dough into bowl, turning once to coat both sides. Cover with a clean, damp cloth and let rise in a warm place 1 hour or until doubled in bulk. Punch down. Cut dough in half and form into two loaves. Spray a baking sheet with Pam. Place loaves on sheet so they do not touch. Cover with a clean damp cloth and let rise 1 hour or until double in bulk. Preheat oven to 425�. Bake 12 minutes. Reduce oven temperature to 350� and bake 35-40 minutes more.

* Wheat bran�s high fiber content is one of the richest dietary sources of insoluble fiber known. Nothing quite matches the power of this fiber in keeping wastes moving regularly throughout our systems.

The fiber in whole wheat is our best protection against and cure for constipation. It prevents intestinal infections, hemorrhoids, varicose veins, and, while it is improving bowel function, it also guards against colon cancer. Doctors stress that anything we can do to minimize digestive and bowel problems sharply reduces the risk of potentially fatal colon cancer from developing.
- Healing Foods from the Bible by Bernard Ward, p 87

Mushrooms and Green Beans

Serves 8-10

2 TBS olive oil
1 large red onion, very thinly sliced (Use a mandolin)
1 LB portabella mushrooms, thickly sliced
1 LB green beans
1 Recipe Tofu �Sour Cream� (See p)
1 TBS olive oil
1 tsp. dried rosemary
1 tsp. dried tarragon
� tsp. freshly ground black pepper
2 large cloves garlic, pressed
Pam
Soy Parmesan

Preheat oven to 350�. Heat oil in a skillet. Gently cook onion until almost transparent. Turn into a large bowl. In the same skillet, gently cook mushrooms just until heated through. Carefully stir into onions. Steam green beans until heated through and bright green. Gently stir into bowl. Process �Tofu Cream� with next 5 ingredients until smooth. Gently stir into bowl to coat evenly. Spray a large casserole with Pam. Turn mixture into casserole. Cover and bake 45 minutes. Remove lid. Generously sprinkle casserole with soy Parmesan. Bake uncovered 15 minutes more.

* Tarragon is a fantastic oral anesthetic and is commonly used to fight the pain of toothache. It also fights infection, both internally and externally.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, p 82

* Rosemary is a gentle but effective digestive aid. Some people swear by rosemary as a nasal decongestant and infection fighter extraordinaire.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, p 77

* Research shows that garlic can shrink tumors and helps to halt sexually transmitted diseases and diabetes.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, p 54

* The onion stimulates digestion and cleanses the intestines. Onions affect sweating and are used in Chinese medicine to relieve high blood pressure.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, p 67

Balsamic Dressing

1/3 cup balsamic vinegar
� cup olive oil
� cup water
2 TBS chopped fresh rosemary leaves
1 TBS chopped fresh sage leaves
1 TBS fresh thyme leaves
2 TBS Vegan Mayonnaise (See p)
1 TBS soy parmesan
3 cloves garlic
Freshly ground black pepper to taste

Process all ingredients in a blender until smooth. Pour into a cruet.

* Garlic has been known as the greatest of all antibiotics, and is probably the one herb that you should never be without. Its use in treating high and low blood pressure is well documented. Take It for colds and lung problems, earaches and toothaches, skin infections or burns, and fungus infections of the nails. Research shows that garlic can shrink tumors and helps to halt sexually transmitted diseases and diabetes.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, pp 50-51

* Sage is popularly used as an internal antiperspirant and can reduce or even eliminate body odor. Often used in the treatment of flesh wounds, it is also a food preservative. It is highly effective in relieving sore throat pain. Diabetic often include sage in their diets to help regulate sugar levels in the blood.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, p 78

* Rosemary is an excellent food preservative that is also a gentle but effective digestive aid. Some people swear by it as a nasal decongestant and infection fighter extraordinaire.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, p 77

* Thyme quells indigestion and flatulence. Culinary thyme is a stimulant and antiseptic whose oil is added to acne lotions and mouthwashes. It is known to strengthen the immune system.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, 83

Cranberry Swirl Soup

Serves 6

2 cups water
1 lb. cranberries, fresh or frozen
1 large unpeeled apple, cored and roughly chopped
1 tsp. ground cinnamon
� tsp. ground allspice
3 TBS pure maple syrup
2 TBS Polaner all fruit black cherry preserves
1 large orange, peeled
1 lemon, peeled and seeded
1 recipe Tofu Sour Cream (See below)

Bring first 7 ingredients to boiling in a large saucepan. Cover, reduce heat, and simmer until apple is soft. Ladle into the pitcher of a blender. Add orange and lemon. Process until smooth. Pour into a soup tureen. Spoon a dollop of Tofu Sour Cream onto each serving then, using a knife, gently swirl into each serving so that streaks of white show. Serve as an appetizer hot, at room temperature, or cold.

* Cranberries contain important plant compounds called proanthocyanidins that are probably responsible for cranberry�s remarkably positive effects on urinary tract infections. The bacteria responsible for the majority of UTIs are the ever popular E. coli. An 8-ounce serving of cranberry juice can prevent E. coli from adhering to bladder cells in the urine.
-The Most Effective Natural Cures on Earth by Jonny Bowden, Ph.D., C.N.S., p 196

Tofu �Sour Cream�

12 oz package silken tofu
1 TBS lemon juice
1 TBS rice vinegar
1 tsp. cider vinegar
1 tsp. rice syrup

Thanksgiving Bread

Yield: 2 loaves

2 cups warm soymilk (110-115�)
2 packages active dry yeast
2 cups pumpkin puree (canned is fine)
2 TBS blackstrap molasses
1 tsp. ground nutmeg
1 tsp. ground cinnamon
1 tsp. ground ginger
1 cup ground flaxseeds
1 cups ground oats
1 cup soy flour
5 cups whole-wheat flour
2 TBS almond or canola oil
Pam
Oats for topping

Dissolve yeast in warm soymilk. Let sit 5-10 minutes or until foamy. If mixture fails to foam, discard and begin again. Meanwhile, process pumpkin and next 4 ingredients in a food processor until smooth. Pour in yeast mixture. Process until smooth. Stir together ground flaxseeds and next 3 ingredients into a large bowl until well blended. Stir in liquid ingredients. Turn onto a lightly floured surface. Place 1 TBS oil on your hands. Knead dough. Repeat, kneading until dough is smooth and elastic. Shape into a ball. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean, damp cloth and let rise in a warm place 1 hour or until doubled in bulk. Punch down. Cut dough in half. Shape each half into a loaf. Sprinkle counter with oats. Roll each loaf into oats, pressing oats in place. Spray a baking sheet with Pam. Place loaves on sheet so they do not touch. Cover with a clean, damp cloth and let rise in a warm place 1 hour or until double in bulk. Preheat oven to 350�. Bake 1 hour or until loaves sound hollow when rapped. Cool on a wire rack.

* Whole wheat is a great source of B vitamins, which are important for liver function and the health of the nervous system; vitamin E, a potent antioxidant that also promotes heart health; magnesium, which helps sustain a steady heartbeat; zinc, which provides energy; fiber, which facilitates healthy bowel function; essential fatty acids, which transport oxygen to the cells; and more than 16 other major and trace minerals that are involved in all sorts of activities throughout the body.
- Healing Foods for Dummies by Molly Siple, p 28

* While the hoopla over oat bran has been toned down recently, regularly eating oats and oat bran can help lower your cholesterol levels and benefits your heart.
- Healing Foods for Dummies by Molly Siple, p 32

Tofurkey

Serves 4

8 cups water
1 medium red onion, chopped
1/3 cup nutritional yeast
3 TBS Braggs Liquid Aminos or soy sauce
1 tsp. sea salt
� tsp. dried thyme
� tsp. dried rosemary
� tsp. dried sage
1 lb. extra firm regular tofu (not silken), frozen for at least 24 hours and completely thawed and drained
1 � cups water
2 TBS Braggs Liquid Aminos or soy sauce
2 cups vital wheat gluten
� cup soy flour
� cup nutritional yeast
2 tsp. onion powder
� tsp. garlic powder
� tsp. freshly ground black pepper
Pam
Yuba*, if desired
3 TBS olive oil
1 TBS toasted sesame oil
1 clove garlic, pressed

Bring first 8 ingredients to boiling in a large pot. Process tofu and next 2 ingredients in a food processor until smooth. Add wheat gluten and next 5 ingredients. Process until mixture forms a ball on the blade. Remove and, with wet hands, form into a 2� thick oval. Gently lower into boiling broth. Reduce heat, cover, and simmer 1 hour. Cool in the broth. Tightly cover and refrigerate 24 hours. Preheat oven to 350�. Spray a shallow baking dish with Pam. Pour 1 cup broth into dish. If desired, wrap the �breast� with yuba. Soak the largest of the fragile sheets for at least 5 minutes in warm water until pliable. Wrap �breast� with two or three layers of yuba, tucking under the �breast�. This will give the mouth feel of turkey skin when cooked. Whisk together oils and garlic. Basting every 15 minutes, bake �breast� uncovered for 60-65 minutes or until heated through. If �skin� browns too quickly, cover loosely with foil. If baking pan gets too dry, add a little more broth.

* Bean curd skin or yuba is considered a delicacy in China and Japan. It is made by simmering soymilk and lifting off the skin that forms on top, just like that of dairy milk. Yuba is used fresh or dried and is a very concentrated form of soy food. The dried version, available in Asian markets and some supermarkets, must be soaked in warm water before using.

Soy has been shown to lower blood cholesterol levels, decrease the risk of heart disease, prevent certain kinds of cancer, and actually help cancerous cells to revert to normal cells.

A compound in soybeans called genistein�a type of isoflavone�appears not only to prevent cancer, but also to cause cancerous cells to differentiate, or revert to normal cells. Genistein has been found to repress the growth of almost every kind of cancer cell, including breast, colon, lung, prostate, skin, and leukemia, and to inhibit the progress of already formed tumors�meaning that soy products could be useful in treating as well as preventing cancers.
- Meals that Heal by Lisa Turner, p 42

Waldorf Salad

Serves 6

3 unpeeled large apples, cored and chopped
1 TBS lemon juice
1 cup chopped celery with leaves
� cup dried cranberries
� cup chopped walnuts
1 cup shredded carrots
1 recipe Tofu �Sour Cream� (see above)
� tsp. ground cinnamon
� tsp. ground nutmeg
Salad greens for 6

Toss apple pieces with lemon juice in a large bowl. Gently stir in celery and next 3 ingredients. Process Tofu �Sour Cream� and spices in a blender until smooth. Gently stir into salad. Arrange a bed of greens on individual salad plates. Mound salad on top of greens.

* Celery is excellent for incontinence or urine, dropsy, and liver troubles. It produces perspiration and is a splendid tonic. It�s good for rheumatism, neuralgia, and nervousness.
- Healthful Herbs by Jethro Kloss, p 42

* Carrots are very useful for dropsy, gravel in the bladder, painful urination, to increase menstrual flow, and for expelling worms in the bowels. Patients are often put on a carrot diet for a short period of time for cancer, liver, kidney, and bladder troubles.
- Healthful Herbs by Jethro Kloss, p 61

* Nutmeg helps prevent gas and fermentation in the intestinal tract. It improves the appetite and digestion and is good for nausea and vomiting.
- Healthful Herbs by Jethro Kloss, p 90

* Cinnamon prevents gas and sour stomach. It is somewhat astringent and, therefore, is good for diarrhea as well as for nausea and vomiting.
- Healthful Herbs by Jethro Kloss, p 56

* Soy is considered a substitute for hormone replacement therapy in that it has a protective effect on bone and heart and diminishes the symptoms of menopause.
- The Breast Cancer Prevention Diet by Dr. Bob Arnot, p 169

* Apples are rich in quercetin, an antioxidant that fights cancer and warding off infections. Quercetin seems to be particularly effective against enveloped viruses, or those protected by a covering, bur it also has antibacterial action as well.
- Eat to Heal by Kristine M. Napier, M.P.H., R. D., L. D., pp 58-59

Sweet Potato, Squash, and Apples

Serves 8-10

1 large unpeeled sweet potato, scrubbed and chopped (about 2 cups)
1 LB butternut squash, peeled, seeded, and chopped
1 large red onion, chopped
1 large unpeeled apples, cored and chopped
4 cups spinach
1 cup dried cranberries
1 tsp. ground cinnamon
� tsp. allspice
Juice of 2 oranges
3 TBS almond oil
2 TBS lemon juice

Preheat oven to 350�. Stir together first 6 ingredients in a large bowl. Whisk together cinnamon and remaining ingredients in a small bowl. Stir into squash mixture. Turn into a large casserole. Cover and bake 1 hour.

* The sweet potato is a blockbuster source of the antioxidant beta-carotene, linked to preventing heart disease, cataracts, strokes, and numerous cancers.
- Food�Your Miracle Medicine by Jean Carper, p 486

Cranberry Relish

Serves 6-8

1 lb. fresh cranberries
Grated zest of 1 orange
1 orange, peeled
1 large apple, cored
1 cup frozen cherries, thawed (do not drain)
� cup pure maple syrup
� tsp. ground cinnamon

Pulse cranberries in a food processor until minced. Turn into a large bowl. Stir in zest. Pulse orange until minced. Stir into bowl. Pulse apple until minced. Stir into bowl. Pulse cherries unti8l minced. Stir into bowl. Stir in syrup and cinnamon. Cover and refrigerate at least 1 hour.

* If you eat 2 cups of fruit and 2.5 cups of vegetables (9 servings) a day, as the dietary guidelines recommend, you will easily get enough vitamin C, beta-carotene and other carotenoids, dietary fiber, phytochemicals, and most other vitamins and minerals. This is a much more efficient way to get the nutrients you need than taking supplements, since it is probable that antioxidants are beneficial only when they are consumed in combination with each other, or with substances that are present in plant foods but not in supplements. Focus on the dark green vegetables and orange, red, and yellow fruits and vegetables. Fruits and vegetables of these colors are the most nutritious. Ellagic acid, ferulic acid, and other phenolic acids may prevent damage to DNA. They are found in strawberries, raspberries, tomatoes, citrus fruits, whole grains, and nuts.
- Johns Hopkins White Papers Nutrition and Weight Control for Longevity 2006, pp 34, 35, 38

Pumpkin Swirl Uncheesecake

Yield: 1 (9�) uncheesecake

1 cup ground almonds
� cup ground pumpkin seeds
� cup ground flaxseeds
� cup ground oats
3 TBS agave nectar (or pure maple syrup)
1 � TBS almond oil
Pam
2 cups pumpkin puree (canned is fine)
� cup Tofu Cream Uncheese (See below)
� cup agave nectar (or pure maple syrup)
1 � tsp. ground cinnamon
� tsp. ground nutmeg
� tsp. ground ginger
3 TBS arrowroot
� TBS blackstrap molasses
1 cup Tofu Cream Uncheese (See below)
1 TBS agave nectar (or pure maple syrup)

Preheat oven to 350�. Process first 6 ingredients in a food processor until uniformly moist. Spray a 9� spring form pan with Pam. Press all but one cup of mixture into the bottom of the pan. Spray crust lightly with Pam. Bake 10 minutes. Cool. Process pumpkin puree and next 7 ingredients in a food processor until smooth and well blended. Spray sides of pan lightly with Pam. Spread pumpkin mixture over cooled crust. Process Tofu Cream Uncheese and agave nectar in a food processor until smooth. Drop by tablespoons on top of pumpkin mixture. Swirl with a knife. Sprinkle reserved crust mixture on top. Bake 1 hour. Cool to room temperature. Chill thoroughly. Remove sides of pan.

* Carotenoids, a group of antioxidants, give color to carrots, pumpkins, squash, sweet potatoes, tomatoes, cantaloupes, and other yellow and orange fruits and vegetables. We know these fruits and vegetables are strongly cancer-protective; we do not know that any one member of the carotenoids family of pigments is chiefly responsible for that protection. In fact, studies have found that people taking beta-carotene in isolation as dietary supplements are more prone to cancer. Therefore, it would be wiser to avoid taking beta-carotene supplements and instead to include foods in your diet that offer the full complement of carotenes.
- Eating Well for Optimum Health by Andrew Weil, M.D., p 139

Tofu Cream Uncheese

� cup raw cashews, ground (use a food processor or a coffee grinder)
3 TBS soymilk
2 TBS lemon juice
1 TBS rice syrup
1 cup firm regular tofu, drained, patted dry, and crumbled
Scant pinch garlic powder

Pasta with Mushrooms and Kale

Serves 6-8

1 lb. whole-wheat chioccioli pasta or shells
3 TBS olive oil
1 large red onion, very thinly sliced (use a mandolin)
2 � cups sliced mushrooms of choice
3 cloves garlic, pressed
� cup chopped fresh basil leaves
2 TBS chopped fresh rosemary leaves
� cup Beaujolais or other dry red wine
� tsp. freshly ground black pepper
1 bunch kale, tough ribs discarded, leaves roughly chopped (4-5 cups)
1 cup chopped fresh parsley
1 cup vegetable broth
Soy Parmesan

Bring a large pot of water to a boil. Cook pasta according to package directions. Meanwhile heat oil in a large skillet over medium heat. Stir-fry onion and next 4 ingredients until onion is tender. Stir in Beaujolais, pepper, kale, and parsley. Cook just until kale is wilted. Stir in broth. Cook until heated through. Drain pasta. Toss with vegetable mixture. Liberally sprinkle with soy Parmesan.

* Studies show that people who eat a medium-sized onion daily can lower their overall cholesterol and raise their �god� HDL cholesterol. Onion has also been shown to lower blood pressure and help prevent blood clots.
- Earl Mindell�s Herb Bible, p 139

* Garlic does everything from aid in the treatment of ear infections to help prevent heart disease and cancer. It has even been used to treat tuberculosis, with good results.
- Herb Mindell�s Herb Bible, p 97

* Herbalists use rosemary to treat dizziness due to inner ear disturbances. Through the years rosemary has been touted as an herb that can sharpen the memory.
- Herb Mindell�s Herb Bible, p 183

* Shiitake mushrooms contain a polysaccharide called lentinan that has been shown to slow the growth of cancerous tumors in animals.
- Herb Mindell�s Herb Bible, p 158

* Parsley is a great antispasmodic. In other words, it aids digestion. It relieves gas and is a natural diuretic. It�s also a good expectorant and can be used for coughs and asthma.
- Herb Mindell�s Herb Bible, p 142

* Leafy greens, including kale, are loaded with folic acid, which is important to support normal cell growth and prevents anemia and birth defects.
- Prevention Guide to Natural Cures, Cindy Caciolo, editor, p 29

Apple Cinnamon Casserole Bread

Yield: 1 loaf

1 cup ground flaxseeds
1 cup ground oats
1 cup soy flour
� cup buckwheat flour
4 cups whole-wheat flour
2 TBS baking powder
2 tsp. baking soda
2 � TBS ground cinnamon
2 � cups soymilk
3 TBS almond oil
1 large Granny Smith apple, cored and minced
Pam

Preheat oven to 375. Stir together first 8 ingredients in a large bowl. Stir in soymilk and oil just until uniformly moist. Stir in apple. Spray a 2-qt. Casserole with Pam. Turn dough onto a lightly floured surface and knead once or twice. Roll into a ball. Press into casserole. Bake 1 hour or until a toothpick inserted in the middle comes out clean. Invert onto a wire rack to cool.

* Copper helps build blood cells, bone, and collagen. It�s found in nuts, soybeans, and whole grains. Hidden sources include copper pans and plumbing. Magnesium is vital for enzyme activity and energy, and it prevents birth defects. It�s found in leafy greens, molasses, seeds, and soybeans. Deficiencies are linked to chronic fatigue, depression, and insomnia. Zinc is important for reproductive and immune health. It�s found in legumes and whole grains. It lowers blood pressure and reduces the risk of kidney stones and bone loss.
- Healthy Ideas August 2005 P 11

Stuffed Acorn Squash

Serves 6-8

4 medium acorn squash
6 oz soy �sausage� (Morningstar Farms makes a good one)
2 cups herbed whole-wheat croutons
1 medium Granny Smith apple, cored and diced
1 small red onion, minced
2 TBS chopped fresh parsley
1 TBS chopped fresh sage
� tsp. ground allspice

Preheat oven to 375. Cut squash in half crosswise and seed. Place cut side up in baking dishes. Add �� water to dishes. Bake 35-40 minutes or until squash flesh is tender. Remove from oven and cool until you can handle them. Thinly slice �sausage�. Stir together with croutons and apple in a large bowl. Scoop our squash flesh leaving a �� thick shell. Process squash flesh with remaining ingredients in a food processor until almost smooth. Turn into bowl. Stir with sausage mixture. Stuff into squash cavities. Bake 30-40 minutes or until heated through.

* When researchers talk about the healing power of squash they�re usually talking about the winter varieties such as hubbard, acorn, and butternut, which are distinguished by their deep yellow and orange flesh colors. Squash can help prevent lung problems and reduce the risk of endometrial cancer.
- New Foods for Healing by Selene Yeager P 662

Multi Fruit Pie

Yield: 1 (10�) pie

Double recipe Flaky Pie Crust (See below)
3 Granny Smith apples, cored and chopped
2 Bosc pears, cored and chopped
� cup dried cherries
� cup raisins
1 tsp. ground cinnamon
� tsp. ground nutmeg
� tsp. ground allspice
1/3 cup honey

Preheat oven to 400. Make crust according to recipe directions. Divide dough into two balls, using 2/3 of the dough for one and 1/3 of the dough for the other. Roll the larger portion of dough to fit the bottom of a 10� pie pan. Fit into place. Stir together fruit, spices, and honey in a large bowl. Turn into crust. Roll the smaller portion of dough to fit over fruit. Fit into place. Cut away excess dough. Roll edges and flute. Prick top crust several places with a fork. Cit a 1� steam hole in the middle of top crust. Bake 45 minutes.

* The soluble fiber in apples, which is the same kind found in oat bran, acts differently from the insoluble fiber contained in this fruit. Rather than passing through the digestive tract more or less unchanged, soluble fiber forms a gel-like material in the digestive tract that helps lower cholesterol and, with it, the risk of heart disease and stroke.
- New Foods for Healing by Selene Yeager P 31

Flaky Pie Crust

1 cup ground flaxseeds (optional)
1 cup ground quick oats (Use a coffee grinder)
1 cup whole-wheat flour
1/4 tsp. baking powder
1/4 tsp. baking soda
1/4 cup almond oil
1 TBS lemon juice
1/2 cup ice water

Stir together flaxseeds (if using) and next 4 ingredients in a large bowl. Whisk together liquid ingredients in a cup or a small bowl. Pour over dry ingredients and stir quickly to moisten flour mixture completely. Handling as little as possible, pat into a ball. Moisten your work surface with a little water to prevent slipping and roll dough between 2 sheets of wax paper. Circle should be about 12" in diameter. Remove top sheet of wax paper and carefully invert crust into a 10" pie pan. Remove second sheet of wax paper. Shape dough to the pan. Cut away any excess dough. Flute edges. Prick sides and bottom of the crust in several places with a fork to prevent air bubbles. To prebake crust put it into a preheated 400-degree oven for 10-15 minutes. Allow to cool before filling.

* Vitamin B3, also called niacin, promotes the nervous and circulatory system, healthy skin, production of sex hormones, and secretion of bile and stomach fluids. This nutrient is found in brewer�s yeast, whole grain products, broccoli, and corn.
- Vegetarian Times August 2003 P. 76

Barley, Bean, and Vegetable Soup

6 cups vegetable broth
1 TBS olive oil
4 cloves garlic, pressed
� cup hulled barley (not pearled)
1 medium red onion, chopped
1 large carrot, chopped
1 red bell pepper, seeded and chopped
3.5 oz package shiitake mushrooms, sliced, tough stems discarded
2 cups chopped fresh broccoli
1 yellow squash, chopped
15 oz can low sodium diced tomatoes with juice
15 oz can aduki beans, rinsed and drained
1 cup chopped fresh parsley
2 cups vegetable broth
1/3 cup chopped fresh sage leaves
1 TBS fresh rosemary leaves
� TBS dried basil
2 tsp. dried tarragon
1 tsp. dried savory
� tsp. freshly ground black pepper

Bring broth to boiling in a soup pot. Add oil, garlic, and barley. Cover, reduce heat to medium, and cook 45 minutes or until barley is tender. Add remaining ingredients. Reduce heat to low, cover, and simmer until vegetables reach desired tenderness.

* A wealth of experimental data suggests that diets high in fiber from vegetables, fruits, and whole grains may prevent colon cancer. In a study that examined the association between dietary fiber intake and incidence of colorectal cancer in 519,978 individuals (25 to 70 years old) found that people who doubled their fiber intake reduced their risk of colon cancer by 40 percent.
- Healthy Ideas March 2005 P 10

Almond Raisin Oat Biscuits

Yield: 6-8 biscuits

1 cup ground flaxseeds
1 cup quick oats
1 � cups whole-wheat flour
1 TBS baking powder
1 tsp. baking soda
� tsp. ground cinnamon
1 cup soymilk
� cup almond oil
1 egg or egg replacer equivalent to 1 egg
� tsp. almond extract
� cup ground almonds
2/3 cup raisins
Pam

Preheat oven to 425�. Stir together ground flaxseeds and next 5 ingredients in a large bowl. Process soymilk and next 3 ingredients in a blender until smooth. Stir into dry ingredients. Stir in almonds and raisins. Turn onto a lightly floured surface and knead once or twice. Pat into a �� thick disk and cut with the rim of a water glass, patting together leftover dough to make as many biscuits as possible. Spray a baking sheet with Pam. Arrange biscuits on sheet. Bake 15-18 minutes.

* One of the biggest dietary changes experts urge for preventing the pain of osteoarthritis is in the fats you consume. Hydrogenated and saturated fats are out. Minimally processed unsaturated fats � including flax, sesame, walnut, hemp, and almond � are in. These oils provide anti-inflammatory omega-3 fatty acids. Merely eliminating inappropriate fats from the diet can produce immediate benefits for arthritis sufferers.
-Energy Times, October 2006, p 22

* Almonds and almond oil are high in monounsaturated fats, which suppress cholesterol and discourage LDL (bad cholesterol) from oxidizing. In fact, almonds and almond oil works every bit as well as olive oil. Oats are also helpful in suppressing cholesterol levels.
- Food � Your Miracle Medicine by Jean Carper, pp 47, 52

Cherry Walnut Tofu Pie

Yield: 1 (10�) pie

1 cup ground flaxseeds
1 cup ground oats
1 cup ground walnuts
1 cup whole-wheat flour
1/4 tsp. baking powder
� tsp. baking soda
� cup walnut oil
1 TBS lemon juice
� cup ice water
� cup ground raw cashews
3 TBS soymilk
2 TBS lemon juice
1 TBS rice syrup
3 TBS honey
2 TBS arrowroot
12 oz extra firm silken tofu
1 lb. frozen cherries (preferably organic), thoroughly thawed
Grated zest 1 small orange
1 small orange, peeled
Scant pinch garlic powder
� tsp. ground cinnamon
12 oz extra firm silken tofu
2 TBS honey
� tsp vanilla extract
� tsp. ground cinnamon
1 lb. frozen cherries, thoroughly thawed and well drained
1 cup walnuts very finely chopped

Preheat oven to 400�. Stir together first 6 ingredients in a large bowl. Stir in lemon juice, soymilk, and ice water just until uniformly moist. Dampen work surface to prevent slipping. Roll dough between 2 sheets of wax paper to fit a 10� pie pan. Remove wax paper and fit crust in pie pan. Roll edges and flute. Bake 10 minutes. Meanwhile process cashews and next 11 ingredients in a blender until smooth. Pour into crust. Bake 40 minutes. Cool to room temperature. Process tofu, honey, vanilla, and cinnamon in a blender until smooth. Spread over pie. Distribute drained cherries evenly over topping. Sprinkle walnuts over cherries. Chill thoroughly before serving.

* Walnuts may protect your arteries from damaged linked to eating a high-fat meal. A Spanish study found that adding walnuts to a meal high in saturated fats limited the inflammatory response that promotes artery-clogging plaque. Walnuts are an often overlooked part of a healthy Mediterranean diet. Walnuts contain significant amounts of polyunsaturated fatty acids. They also provide antioxidants and L-arginine, components identified in past studies as nutrients that potentially improve artery function.
- Healthy Ideas December 2006 P 6

* Cherries relieve gout, prevent a variety of cancers, and reduce the risk of heart disease and stroke. The vitamin E in cherries is of particular interest, since one study of postmenopausal women found that those who consumed the most vitamin E had the least risk of heart disease. And there was an interesting twist. The women who got their vitamin E naturally � solely from food � had less risk than those who were also taking vitamin E supplements.
- New Foods for Healing by Selene Yeager P 184

Cranberry Relish

Serves 6-8

1 lb. fresh cranberries
Grated zest of 1 orange
1 orange, peeled
1 large apple, cored
3 oz. fried mangos
� cup pure maple syrup
� tsp. ground cinnamon

Pulse cranberries in a food processor until minced. Turn into a large bowl. Stir in zest. Pulse orange until minced. Stir into bowl. Pulse apple until minced. Stir into bowl. Process mangos until minced. Stir into bowl. Stir in syrup and cinnamon. Cover and refrigerate at least 1 hour.

* If you eat 2 ups of fruit and 2.5 cups of vegetables (9 servings) a day, as the dietary guidelines recommend, you will easily get enough vitamin C, beta-carotene and other carotenoids, dietary fiber, phytochemicals, and most other vitamins and minerals. This is a much more efficient way to get the nutrients you need than taking supplements, since it is probable that antioxidants are beneficial only when they are consumed in combination with each other, or with substances that are present in plant foods but not in supplements. Focus on the dark green vegetables and orange, red, and yellow fruits and vegetables. Fruits and vegetables of these colors are the most nutritious. Ellagic acid, ferulic acid, and other phenolic acids may prevent damage to DNA. They are found in strawberries, raspberries, tomatoes, citrus fruits, whole grains, and nuts.
- Johns Hopkins White Papers Nutrition and Weight Control for Longevity 2006, pp 34, 35, 38

Black Bean Millet Soup

Serves 6

6 cups vegetable broth
2 TBS olive oil
1 � cups Salsa (See below)
2 (14 oz) cans black beans, rinsed and drained
1 medium red onion, chopped
4 cloves garlic, pressed
2 medium carrots, chopped
2 ribs celery with leaves, chopped
10 oz package frozen corn (no need to thaw)
� cup millet
� TBS chili powder
1 tsp ground cumin
� tsp. freshly ground black pepper
� cup chopped fresh cilantro

Bring all ingredients except cilantro to boiling in a soup pot. Reduce heat, cover, and simmer 1 hour. Stir in cilantro and simmer just until cilantro wilts.

* Millet is a great source of riboflavin, niacin, calcium, iron, and phosphorus. It�s a good source of protein and, because the body converts it slowly to energy after you eat it, millet promotes stable blood sugar levels. It�s also an excellent source of vitamin E.
- Healing Foods for Dummies by Molly Siple, M.S., R.D., p 34, 51

* The fiber in beans is mostly soluble. This type of fiber is partially digested. Recently soluble fiber has gained attention for its ability to lower blood cholesterol levels, in particular LDL (bad cholesterol). Soluble fiber helps stabilize blood sugar, which is a problem for people who have hypoglycemia and diabetes. Fiber also provides a satisfying feeling of fullness that can ease your hunger pains if you�re dieting.
- Healing Foods for Dummies by Molly Siple M.S., R.D., pp 37-38

Vegetable soup with Cranberries

Serves 6

6 cups vegetable broth
1 � cups Salsa (See below)
15 oz can low sodium diced tomatoes with juice
2 TBS olive oil
1 large red onion, diced
3 cloves garlic, pressed
1 red bell pepper, seeded and chopped
2 ribs celery with leaves, chopped
1 oz dried shiitake mushrooms, broken
16 oz can chickpeas, rinsed and drained
1 lb. firm regular tofu, crumbled
2 TBS fresh tarragon leaves
1 TBS fresh marjoram leaves
� tsp freshly ground black pepper
1 � cups chopped broccolini
� cup dried cranberries

Bring all ingredients except broccolini and cranberries to boiling in a soup pot. Reduce heat and simmer until mushrooms are tender. Stir in broccolini and cranberries. Simmer until broccolini is bright green.

* The Mediterranean diet (rich in fruits, vegetables, and healthy fats such as olive oil and low in meat) is considered one of the healthiest diets on the planet. Not only is it backed by decades� worth of medical research that shows it lowers the incidence for such life-threatening diseases such as cancers, hypertension, heart disease and diabetes (all of which are associated with chronic acidosis), it�s also loaded with healthy phytochemicals (the naturally occurring compounds in plant foods) that defend cells against harmful free-radicals.
- Energy Times June 2007, p 46

Salsa

Yield: about 1 � cups

14 oz. can low sodium diced tomatoes with juice
1 small red bell pepper, seeded and minced
� small red onion, minced
1-2 jalape�o peppers, seeded and minced
4 cloves garlic, pressed
� cup minced fresh basil leaves
1 TBS minced fresh parsley
2 TBS minced fresh cilantro
1 TBS flaxseed oil
1 TBS drained capers
� TBS lime juice
1 tsp. honey

�Bacon� Bread

Yield: 2 loaves

2 TBS olive oil
5 oz package soy �bacon� (Morningstar Farms makes a good one)
2 packages active dry yeast
2 cups warm 9110-115 degrees) vegetable broth
1 cup ground flaxseeds
1 cup ground oats
5 cups whole-wheat flour
2 cups rye flour
� tsp. freshly ground black pepper
3 TBS olive oil
1 recipe Tofu �Sour Cream� (See Dips, etc.)
Pam

Heat oil in a large skillet. Cook �bacon� according to package directions. Cool and crumble. Dissolve yeast in warm broth. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together flaxseeds and next 4 ingredients in a large bowl. Stir in �bacon� bits. Stir in yeast mixture, Tofu �sour cream� and oil. Turn onto a floured surface and knead until smooth and elastic. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean damp cloth and let rise in a warm place 1 hour. Punch down. Cut dough in half. Spray 2 loaf pans with Pam. Press half the dough into each pan. Cover with a clean damp cloth and let rise in a warm place 1 hour. Preheat oven to 375. Bake 1 hour.

* Vitamin B6 (pyridoxine) is needed for growth and maintenance. It reduces high levels of heart-threatening homocysteine. It�s useful for carpal tunnel, PMS, and during pregnancy and lactation. You�ll find this nutrient in bananas, brown rice, brewer�s yeast, carrots, oatmeal, and whole grains.
- Healthy Ideas July 2005 P 17

Barley Chili

Serves 6

1 � cups vegetable broth
� cup hulled barley (not pearled)
1 TBS olive oil
28 oz can low sodium diced tomatoes with juice
1 large red onion, chopped
4 cloves garlic, pressed
14 oz can kidney beans, rinsed and drained
10 oz package frozen shelled edamame (no need to thaw)
12 oz Light Life original �ground round� (a soy product)
2 cups corn kernels
1 � TBS chili powder
1 tsp. ground cumin
� tsp. freshly ground black pepper
� cup shredded soy cheddar (Galaxy Foods makes a good one)

Bring broth to boiling in a saucepan. Stir in barley. Reduce heat, cover, and simmer 1-1 � hours or until broth is absorbed and barley is tender. Turn into a soup bowl. Add remaining ingredients except for cheese. Cover and simmer until onions are tender and edamame is heated through, 45 minutes to 1 hour. Sprinkle with cheese just before serving.

* Although pearl barley is the most common form found in American grocery stores, it�s been refined no less than five times to scrub off the healthful outer husk and bran layer. A more nutritious choice is hulled barley. Stripped only of the outer, inedible layer, it�s the best source of fiber, minerals, and thiamin. You can generally get hulled barley at health food stores.
- New Foods for Healing by Selene Yeager PP 81-82

Three Bean Cassoulet

Serves 6-8

2 cups vegetable broth
15 oz can low sodium diced tomatoes with juice
1 TBS olive oil
3 cloves garlic, pressed
1 medium red onion, chopped
4 leeks (white parts only), chopped
1 medium red skinned potato, chopped
3 medium carrots, chopped
1 medium turnip, peeled and chopped
1 medium parsnip, peeled and chopped
1 cup sliced mushrooms of choice
15 oz can cannelloni beans, rinsed and drained
15 oz can kidney beans, rinsed and drained
15 oz can chickpeas, rinsed and drained
2 tsp. dried thyme
1 tsp. dried savory
� tsp. freshly ground black pepper
3 bay leaves
3 TBS Italian style whole-wheat breadcrumbs
1 TBS chopped fresh parsley

Combine all ingredients except breadcrumbs and parsley in a soup pot. Cover and bring to boiling over medium high heat. Reduce heat and simmer until vegetables reach desired tenderness (about 1 hour). Remove bay leaves. Sprinkle with breadcrumbs and parsley before serving.

* Parsnip seems to be the best for breaking up kidney stones � if they�re small. The low calcium, low sodium content helps prevent further accumulation on the existing stone. Beneficial side effects of the high silicon-sulfur content are silky hair and strong nails.
- Healing Juices by L.A. Justice P 57

Fettuccini Primavera with Cashew Sauce

Serves 6-8

1 cup raw cashews
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. dried oregano
2 cups soymilk
1/3 cup soy Parmesan
12 oz whole-wheat fettuccini
2 TBS olive oil
1 medium red onion, chopped
3 cloves garlic, pressed
2 cups chopped fresh broccoli
1 lb fresh asparagus, cut to 1� pieces, tough stems discarded
2 medium zucchini, chopped
2 pts. grape tomatoes
6 green onions, chopped
1 cup chopped fresh basil leaves
1 cup chopped fresh parsley
Soy Parmesan

Put a pot of water on to boil. Process cashews in a food processor until finely ground. Add onion powder and next 4 ingredients. Process until smooth. Cook fettuccini according to package directions. Heat oil in a large skillet. Saut� onion, garlic, and broccoli until broccoli is bright green. Stir in asparagus and zucchini. Add 1 TBS water. Cover and steam-fry 5 minutes or until vegetables are tender-crisp. Stir in tomatoes, green onions, and herbs. Remove from heat but leave the lid on. Drain fettuccini and turn into a large serving bowl. Spoon vegetable mixture over fettuccini. Pour sauce over all. Sprinkle with soy Parmesan.

* Though most vegetables don�t provide much iron, asparagus is second only to spinach with 2 mg per half-cup serving. It also contains vitamin A, which is important for vision. It offers potassium as well, which is important for maintaining healthy cells.

* No other food gives you as much prostate protecting lycopene as cooked tomatoes. They offer vitamin A as well. V
-

Spinach, Raisins, and Walnuts

Serves 6

2 TBS olive oil
� cup raisins
� cup finely chopped walnuts
2 cloves garlic, pressed
1/8 tsp. cayenne pepper
1 LB fresh baby spinach
� cup soy Parmesan

Heat oil in a soup pot. Stir in raisins, walnuts, garlic, and cayenne. Cook, stirring over high heat, 1 minute. Stir in spinach. Reduce heat to medium-high. Cook, stirring just until spinach wilts. Stir in soy Parmesan. Turn into a serving bowl.

* Scientists are exploring the possibility that cayenne improves blood flow to the heart when atherosclerosis or plaque blocks the arteries. Cayenne and capsaicin stimulate the cardiovascular system, lower blood cholesterol, reduce triglyceride levels, and help prevent clotting and hardening of the arteries. This spicy herb regulates the flow of blood from head to toe and strengthens the pulse without increasing the frequency f heartbeats or raising blood pressure. Cultures in which cayenne is frequently used have a much lower rate of heart attack, stroke, and pulmonary embolism than do other societies.
- Healthy Ideas February 2006 P 10

Feta Snap Pea Quiche

Yield: 1 (10�) quiche

1 small red onion, quartered
3 cloves garlic, pressed
4 cups fresh sugar snap peas
2 cups soy feta (Galaxy Foods makes a good one)
� cup soy Parmesan
� tsp. freshly ground black pepper
1/8 tsp. nutmeg
12 oz extra firm silken tofu
1 recipe Flaky Pie Crust (See Below)

Preheat oven to 425�. Pulse onion in a food processor until minced. Add garlic and snow peas. Process until snow peas are finely chopped. Add feta and next 4 ingredients. Process until very well blended. Make crust according to recipe directions. Roll to fit a 10� pie pan. Arrange in pan. Cut away excess dough. Roll and flue edges. Turn tofu mixture into crust. Smooth top with a spatula. Bake 10 minutes. Reduce oven heat to 350 and bake 30 minutes more.

* In one large study researchers analyzed the results of 38 separate studies examining toe relationship between soy and cholesterol levels. Their conclusion: Consuming 1 � 1 � ounces of soy protein (rather than animal protein) a day lowered cholesterol by 9 percent and harmful LDL cholesterol by 13 percent.
- New Foods for Healing by Selene Yeager P 650

Apple Plum Date Pie

Yield: 1 (10�) pie

Double recipe Flaky Pie Crust (See Below)
1 cup minced dried dates
3 large granny Smith apples, cored and sliced
3 red plums, pitted and sliced
1 tsp. ground cinnamon
� tsp. ground nutmeg
1/8 tsp. ground allspice
� cup pure maple syrup
1 TBS sesame seeds

Preheat oven to 435. Make piecrust according to recipe directions. Roll 2/3 of the dough to fit a 10� pie pan. Place into pan. Stir together dates and next 6 ingredients in a large bowl. Turn into bottom piecrust. Roll remaining dough to make top crust. Sprinkle lightly with sesame seeds. Gently roll seeds into crust just so they stay in place. Fit top crust over fruit. Trim away excess dough. Roll and flute edges. Prick top crust several places with a fork. Cut a 1� steam hole in the center. Bake 45-50 minutes.

* An apple a day may very well keep the doctor away, since eating apples has been linked to reductions in both heart disease and cancer.
- Energy Times January 2005 P 30

Flaky Pie Crust

Yield: 1 (10�) pie crust

1 cup ground flaxseeds
1 cup ground oats
1 cup whole-wheat flour
� tsp. baking powder
� tsp. baking soda
� cup almond oil
1 TBS lemon juice
� cup ice water

Preheat oven to 400�. Stir together flaxseeds and next 4 ingredients in a large bowl. Whisk together oil and remaining ingredients in a small bowl or cup. Stir into dry ingredients just until uniformly moist. Handling as little as possible, shape dough into a bowl. Wet working surface. Lay a sheet of wax paper on work surface. Place dough on wax paper. Place another sheet of wax paper over dough. Roll to fit a 10� pie plate. Remove top sheet of wax paper and turn dough into pie plate. Trim excess dough. Roll and flute edges. Prick sides and bottom a few times with a fork. Bake 10 minutes. Allow to cool before filling.

* Vitamin B3, also called niacin, promotes the nervous and circulatory system, healthy skin, production of sex hormones, and the secretion of bile and stomach fluids. This nutrient is found in brewer�s yeast, whole grains, broccoli, and corn.
- Vegetarian Times August 2003 P 76

Lemon Rosemary Dressing

� cup olive oil
� cup red wine vinegar
1 lemon, peeled and seeded
2 TBS Dijon mustard
2 TBS water
2/3 cup fresh rosemary leaves
� cup fresh marjoram leaves
1 TBS fresh hyssop
� tsp. freshly ground black pepper

Process all ingredients in a blender until smooth. Transfer to a cruet.

* Rosemary, a mint relative of catnip, contains more than a dozen antioxidants, four of which are known cataract fighters.
- The Green Pharmacy by James A. Duke, Ph.D. (St. Martin�s Paperbacks). P. 157

Green Bean, Corn, and Tomato Salad

Serves 6

1 LB fresh green beans, trimmed and cut to 1� pieces
1 lemon, peeled and seeded
� cup flaxseed oil
2 TBS chopped fresh basil leaves
3 cloves garlic, pressed
1 medium red onion, minced
1 pt. cherry tomatoes, halved
1 LB frozen corn, thoroughly thawed
3 TBS fresh oregano leaves
1 � cups chopped fresh parsley
1 TBS drained capers
Salad greens for 6

Steam green beans for about 5 minutes then plunge into ice water to stop the cooking process. Meanwhile process lemon and next 3 ingredients in a blender until smooth. Toss together beans, dressing, onion, and next 5 ingredients in a salad bowl. Make individual beds of lettuce on each of 6 luncheon plates. Top with salad.

* Eating green beans provides you with the same range of nutrients as does eating other beans, but to a lesser extent, since green beans are less dense. They also contain beta-carotene and vitamin C.
- Healing Foods for Dummies by Molly Siple, M.S., R.D. P 40

* Beans can help lowe cholesterol, stabilize blood sugar levels, reduce the risk of breast and colon cancers, and prevent heart disease in people with diabetes.
- New Foods for Healing by Selene Yeager P 87

Citrus Peas

Serves 4-6

Grated zest of 1 tangerine
Grated zest of � orange
Grated zest of � lemon
1 lemon, peeled and seeded
1 orange, peeled
1 LB frozen petite peas (do not thaw)
1 tangerine, peeled and seeded

Process first 5 ingredients in a blender until very well blended. Turn into a microwave-safe bowl. Stir in peas. Cover and microwave on HIGH 5 minutes. Stir, turn, and cover again. Microwave 4-5 minutes more or until heated through. Stir in tangerine sections.

* While all fruits and vegetables can offer protection against pancreatic cancer, citrus fruits and their juices were found to be more protective than other fruits. Since pancreatic cancer is very difficult to diagnose and treat, this is important.
- Healthy Ideas January 2006 P 6

Almond Muffins

1 cup ground flaxseeds
2/3 cup ground almonds
1 cup ground oats
1 cup soy flour
1 cup whole-wheat flour
1 TBS baking powder
2 cups soymilk
1 egg or egg replacer equivalent to 1 egg
� cup almond oil
1 TBS honey
� tsp. almond oil
Pam

Preheat oven to 400�. Stir together first 6 ingredients in a large bowl. Process soymilk and next 4 ingredients in a blender until smooth. Stir into flour mixture just until uniformly moist. Spray a muffin pan with Pam. Spoon batter into muffin wells. Bake 15-20 minutes or until a toothpick inserted in the middle comes out clean.

* One of the compounds in all nuts that protect the heart is arginine. Some arginine may be converted in the body to nitric oxide, a compound that helps expand the blood vessels. In fact, it acts much like the drug nitroglycerin, which is used to rapidly dilate arteries to permit more blood to reach the heart. Nitric Oxide also appears to help keep the platelets in blood from clumping, which further reduces heart disease risk.
- New Foods for Healing by Selene Yeager P 493

Spinach Quiche

Yield: 1 (10�) quiche

1 cup ground flaxseeds
1 cup ground oats
1 cup whole-wheat flour
� cup ground sunflower seeds
1 TBS minced fresh rosemary leaves
� tsp. baking powder
� tsp. baking soda
� cup ice water
1 TBS lemon juice
� cup olive oil
1 small red onion, minced (pulse in a food processor)
4 cloves garlic, pressed
1 TBS fresh rosemary leaves, minced
1 TBS minced fresh dill
1 TBS minced fresh marjoram leaves
� TBS Dijon mustard
1 cup shredded soy cheddar (Galaxy Foods makes a good one)
� cup soy Parmesan
� tsp. freshly ground black pepper
2 (12 oz) packages extra firm silken tofu
1 LB frozen chopped spinach, thoroughly thawed and pressed as dry as possible
3-4 plum tomatoes thickly sliced
� cup shredded soy cheddar

Preheat oven to 375�. Stir together first 7 ingredients in a large bowl. Stir in water, juice, and oil. Wet work surface to avoid slippage. Spread a sheet of wax paper on work surface. Place dough on wax paper and spread another sheet of wax paper over dough. Roll to fit a 10� pie pan. Remove top sheet of wax paper. Invert rolled dough over pie pan. Remove second sheet of wax paper. Pat dough into place and trim edges. Roll and flute edges. Process onion and next 9 ingredients in a food processor until smooth. Turn into a large bowl. Stir in spinach. Transfer to unbaked piecrust. Arrange tomato slices over top. Sprinkle with remaining soy cheddar. Bake 45 minutes. Serve hot, at room temperature, or cold.

* Spinach offers more protein that most vegetables and is high in iron.
- Healthy Ideas May 2006 P 13

The powerful antioxidants in rosemary are believed to help prevent cancers and support heart health. As for �rosemary for remembrance,� that goes back to ancient Greece, when students believed wearing sprigs of rosemary in their hair would fortify memory.
- Vegetarian Times April 2006 P 56

Napa Cabbage Salad

Serves 6

� cup sesame seeds
1 head Napa cabbage, chopped
2 cups fresh snow peas, cut in half
1 cup thinly sliced red radishes
1 large carrot, grated
3 green onions, chopped
1 large orange, peeled, sectioned, and chopped
� cup rice vinegar
2 TBS dry sherry
1 TBS Braggs Liquid Aminos or soy sauce
1 TBS toasted sesame oil
1 tsp. wasabi powder

Measure sesame seeds into a small dry skillet. Toast, stirring, over medium-high heat about 5 minutes or until golden brown. Remove to a small bowl. In a large bowl toss together cabbage and next 5 ingredients. Sprinkle with toasted sesame seeds. Process vinegar and remaining ingredients in a blender until smooth. Toss into salad. Serve immediately.

* In a pioneering study at Johns Hopkins University in Baltimore, scientists exposed 145 laboratory animals to a powerful cancer-causing chemical. Twenty-five of the animals did not receive any special treatment, while the rest were fed high doses of sulforaphane, a chemical found in cabbage. Fifty days later 68 percent of the unprotected animals had breast tumors, compared with only 26 percent of those given high doses of sulforaphane.
- New Foods for Healing by Selene Yeager P 136

Simple Miso Soup

Serves 4

4 cups vegetable broth
1 cup dried maitake mushrooms, broken
1 clove garlic, pressed
� TBS freshly grated gingerroot
� tsp. freshly ground black pepper
� LB firm regular tofu, drained and cubed to bite size pieces
1 cup chopped bok choy
3 green onions, chopped
2 TBS dark miso paste

Bring first 6 ingredients to boiling in a saucepan. Reduce heat to medium and cook until mushrooms are soft. Stir in bok choy and green onions. Cook just until bok choy wilts. Reduce heat to low and stir in miso. Stir just until miso is dissolved. Serve immediately.

* Japanese scientists found that men and women who ate a bowl of miso soup a day were only one-third as likely to develop stomach cancer as those who never ate it. Even eating it occasionally cut the odds of stomach cancer by 17 percent in men and 19 percent in women.
- Food � Your Miracle Medicine by Jean Carper P 263

Bok choy and savoy are particularly good cabbages. Not only are they loaded with cancer-fighting sulphoraphane, as are other cabbages. They are also super sources of beta-carotene, a nutrient that other cabbages don�t have in abundance. High blood levels of this nutrient are related to lower incidences of heart attacks, certain types of cancer, and cataracts. Bok choy and savoy are also decent sources of folate. Your body uses folate for normal tissue growth. Studies show that folate also may protect against cancer, heart disease, and birth defects. Research shows that women are at high risk for folate deficiency, particularly if they are taking birth control pills.
- New Foods for Healing by Selene Yeager P 137

Gingered �Chicken� and Vegetables

Serves 6

2 TBS olive oil
6 oz soy �chicken� strips (Light Life Smart Menu makes a good one)
2 cloves garlic, pressed
1 large red bell pepper, seeded and thinly sliced
2 cups sliced shiitake mushrooms, tough stems discarded
8 oz can sliced bamboo shoots drained
8 oz can sliced water chestnuts drained
1 cup frozen shelled edamame
1 cup vegetable broth
2 TBS freshly grated gingerroot
2 TBS Braggs Liquid Aminos or soy sauce
3 tsp. toasted sesame oil
� tsp. freshly ground black pepper
2 cups frozen snow peas
6-8 green onions, cut to 1� pieces
4 tsp. arrowroot or cornstarch dissolved in 1 TBS broth
Hot cooked brown rice for 6

Heat oil in a large skillet. Brown �chicken� strips on all sides. Stir in garlic and next 5 ingredients. Cook over medium-high heat, stirring often. Whisk together broth and next 4 ingredients in a cup. Add to skillet. Stir in snow peas and green onions. Stir in arrowroot mixture. Cook, stirring, until pepper is tender-crisp and snow peas are heated through. Serve over hot cooked brown rice.

* Ginger has proven anti-clotting ability. In one Indian study, taking about two teaspoons of ginger a day for a week neutralized the blood-clotting effects of 100 grams of butter. (But please don�t think you can continue to eat butter if you up your ginger intake. Butter is very high in cholesterol, which contributes to strokes.)
- The Green Pharmacy by James A. Duke, Ph.D. PP 501-502

Fruit Pudding

Serves 6

2 (12 oz) packages firm silken tofu
2 small bananas
Juice of 1 lemon
2 cups hulled and sliced fresh strawberries
� cup pure maple syrup
2 tsp. vanilla extract
2 TBS tahini
1 tsp. ground cinnamon
1 tsp. almond extract
Whole strawberries for garnish

Process first 9 ingredients in a blender until smooth. Pour into serving glasses. Refrigerate until chilled through. Top each serving with a fresh strawberry.

* Devouring fruits and vegetables can slash your chances of heart attacks and strokes, even if you�ve already suffered one. Unquestionably, fruit and vegetable eaters have better arteries. If you survive a heart attack, eating fruits and vegetables can save you from another cardiac event and death even better than cutting back on high fat meals and dairy foods.
- Foods�Your Miracle Medicine by Jean Carper, p 32

Corn Salad

Serves 6

1 LB package frozen corn kernels, thoroughly thawed and drained
1 large red bell pepper, seeded and diced
3 ribs celery with leaves, diced
� small red onion, diced
2/3 cup chopped fresh parsley
� cup olive oil
2 TBS white vinegar
1 tsp. Dijon mustard
Salad greens for 6

Toss first 5 ingredients in a bowl. Whisk together olive oil, vinegar, and mustard in a cup. Toss into salad to coat evenly. Make a bed of greens on each of 6 individual serving plates. Mound each bed with salad.

* Phytate may halt the early stages of breast cancer, possibly by inhibiting the cancer process by binding excess iron in the intestine, and it appears to have a protective effect against cancer in the large intestine, again by binding excess iron. The foods with the highest phytate concentration include corn, wheat bran, soy flour, barley, and oats in their whole forms.
- Meals that Heal by Lisa Turner, p 43

Lemon Basil Soup

Serves 4-6

6 cups water
2 lemons, peeled and seeded
Grated zest of 1 lemon
1 TBS honey
1 tsp vegetable broth powder
1/3 cup jasmine rice*
1 cup chopped fresh basil
2/3 cup sliced fresh mushrooms of choice
1 cup carrots cut to matchsticks

In a sauce pan bring water to boiling. Reduce heat to low. Meanwhile process lemons in a blender. Add processed lemons and next 4 ingredients to pan. Simmer until rice is tender. Add remaining ingredients and simmer until vegetables reach desired tenderness.

*Brown rice will do, but the soup won�t have as �light� a flavor.

* Basil and lemons are high in monoterpenes, which protect against cancer and heart disease.
- Eating in Eden by Hermine Freed, p 120

Carrot Spinach Farfalle

Serves 6-8

1 lb. baby carrots
2 TBS olive oil
1 medium red onion, roughly chopped
1 medium yellow bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
3 cloves garlic, pressed
� cup dry white wine
2 cups vegetable broth
1/3 cup chopped fresh oregano
2 TBS chopped fresh basil
10 oz. package fresh baby spinach
1 lb. hot, cooked whole-wheat farfalle (bow tie pasta)
Soy Parmesan

Lightly steam or microwave carrots until tender-crisp. Meanwhile heat oil in a large skillet. Saut� onion, peppers, and garlic until lightly browned. Add wine and next 3 ingredients. Cook, stirring 2-3 minutes. Add carrots and spinach. Cook, stirring, until spinach wilts. Transfer pasta to a serving bowl. Top with vegetables. Sprinkle with soy Parmesan.

* Carrots are an excellent source of beta-carotene, which converts to vitamin A in the body. Vitamin A can lower the rate of infections, and high doses of beta-carotene can increase T-cell numbers (T-lymphocytes, a type of white blood cell involved in immune function). Vitamin A has been shown to have a protective effect against environmental pollutants, including second hand smoke, carbon monoxide, and ozone.
- Meals that Heal by Lisa Turner, p 32

Quick Rye Bread

Yield: 1 loaf

1 � TBS lemon juice plus soy milk to make 1 � cups
2 cups rye flour
1 cup whole-wheat flour
1 tsp. salt
2 tsp. baking powder
1tsp. baking soda
� cup black strap molasses
1 tsp. caraway seeds
2 TBS canola oil
Pam

Preheat oven to 350�. Let lemon milk sit for at least 5 minutes. In a large bowl combine rye flour and next 3 ingredients. In a small bowl, whisk together soda, molasses, and lemon milk. Pour into flour mixture and stir until uniformly moist. Stir in seeds and oil. Spray a loaf pan with Pam. Spoon dough into pan and smooth top. Bake 50-55 minutes or until a tester comes out clean. Turn onto a wire rack to cool.

* Rye is high in the amino acid lysine and contains B vitamins, iron, vitamin E, and protein.
- Meals That Heal by Lisa Turner, p 45

Tofu and Soba Noodles

Serves 6

Grated zest of 1 orange
1 orange, peeled
2/3 cup Braggs Liquid Aminos or soy sauce
1 TBS lemon juice
1 TBS grated fresh ginger
1 lb. extra firm regular tofu, frozen, thawed, drained, pressed dry, and cut to 1� cubes
2 TBS olive oil
1 large red onion, chopped
2 ribs celery with leaves, chopped
1 large red bell pepper, seeded and chopped
3 cloves garlic, pressed
1 TBS grated fresh ginger
3 cups chopped bok choy
2 small zucchini, sliced
14 oz. soba noodles
� cup chopped fresh cilantro

Preheat oven to 350�. Process first 5 ingredients in a blender until smooth. Arrange tofu in a single layer in an 8� square baking dish. Pour marinade over tofu and let sit while you prepare the vegetables. Heat oil in a large skillet. Saut� next 4 ingredients until onion is tender. Add ginger, bok choy, and zucchini. Cook until bok choy is wilted. Turn into a large casserole. Stir in tofu with marinade. Cover and bake 40-45 minutes. Cook noodles according to package directions. Drain and turn into a serving bowl. Top with tofu mixture. Sprinkle with cilantro.

* Whole grains are loaded with antioxidants such as vitamin E, phenolic acids, phytic acid, and tocotrienols, which keep free radicals in check and thus help prevent heart disease, cancer, and diabetes. Soba noodles, made of buckwheat, are a good source of whole grain nutrition.
- Prevention magazine, March 1999, p 102

Cherry Coffee Cake

Yield: 1 (8�) coffee cake

1 TBS lemon juice plus soymilk to make � cup
� cup brown sugar or sucanat
2 YBS whole-wheat flour
1/8 tsp. ground cinnamon
� tsp. ground nutmeg
1 � TBS almond oil
� cup finely chopped almonds
� cup quick oats
1 � cups whole-wheat flour
� tsp. baking powder
� tsp. baking soda
� cup almond oil
� cup honey
1 egg or egg replacer equivalent to 1 egg
1 tsp. vanilla extract
Pam
1 cup fresh or frozen cherries, pitted, thawed, drained, and chopped

Preheat oven to 350�. Let lemon milk sit for at least 5 minutes. In a small bowl, stir together next 6 ingredients. Set aside to use as topping. In a large bowl, combine 1 � cups flour, soda, and powder. Whisk together oil and next 3 ingredients with lemon milk. Pour into large bowl, stirring until batter is uniformly moist. Spray an 8� square baking dish with Pam. Turn batter into baking dish. Top with cherries. Sprinkle with topping. Bake 50-55 minutes or until a toothpick inserted in the middle comes out clean.

* Rich in iron and magnesium, cherries help cleanse the urinary system. They are low in calories and high in potassium and vitamin C. They�re good for arthritis, rheumatism, skin problems, gout, anemia, and kidney and liver problems,
- Healing Juices by L. A. Justice, p 88

Tofu P�t�

Yield: about 2 cups

1 lb extra firm regular tofu, drained, pressed dry, and crumbled
� cup olive oil
3 large cloves garlic, pressed
2 TBS drained capers
� cup chopped kalamata olives

Process all ingredients n a blender until smooth. Serve with crackers (Try the whole wheat sesame crackers below), tortillas, or chapattis.

* Soybeans and the products made from them such as tofu, miso, soymilk, TVP, and tempeh, have been proven to reduce high cholesterol levels�often by around 9%--in many studies.
- Prevention Magazine, November 1998, p 184

Whole Wheat Sesame Crackers

3 cups whole-wheat flour
1 tsp. salt
2 TBS sesame seeds
1 tsp. baking powder
12 oz. package silken tofu
� cup olive oil
� cup water

Preheat oven to 400�. In a large bowl mix first 4 ingredients. Process tofu and remaining ingredients in a blender until smooth. Pour tofu mixture into flour mixture and stir to make a soft dough. Add up to � cup water if necessary. Roll on a lightly floured surface to 1/16� thickness. Cut to about 1 �� squares. Bake on an ungreased baking sheet 12-15 minutes or until golden brown. Cool completely on a wire rack. Store at room temperature in an airtight container.

* Grains have been shown to have a preventive effect against colon cancer, by virtue of their fiber content as well as their high concentrations of phytate. Phytate may halt the early stages of breast cancer, possibly by inhibiting the cancer process by binding excess iron in the intestine, and it appears to have a protective effect against cancer of the large intestine, again by binding excess iron. The foods that offer phytates concentrations include wheat bran, soy flour, corn, barley, and oats, and wheat in their whole forms.
- Meals That Heal by Lisa Turner, p 43

Lettuce and Spinach Salad

Serves 6-8

1 package (about 7 oz.) fresh baby spinach
1 head red leaf lettuce, washed and chopped
3 green onions, chopped
1 cup fresh broccoli sprouts
1 can sliced water chestnuts, drained
1 red bell pepper, seeded and chopped
1 rib celery with leaves, chopped
� cup sliced almonds
� recipe Tofu �Mayonnaise� (See below)
� tsp. Tabasco sauce
1 � tsp prepared yellow mustard
2 tsp. chili powder
1 tsp. onion powder
1 � tsp. dried marjoram
1 tsp. dried thyme
1 clove garlic, pressed
3 TBS white vinegar

In a salad bowl, toss together first 8 ingredients. Process �Mayonnaise� and remaining ingredients in a blender until smooth. Serve dressing on the side.

* Lettuce provides a tasty way to lose weight. Its iron and magnesium are processed into a cleanser which promotes diuretic action. Its minerals stimulate blood vessels, which improves metabolism. Lettuce is good for coughing, insomnia, obesity, cleansing the blood and washing out fatty deposits.
- Healing Juices by L. A. Justice, p 92

Seedy Multigrain Bread

2 packages active dry yeast
2 cups warm (115 degrees) soymilk
1 cup ground flaxseeds
1 cup ground oats
2 cups rye flour
� cup soy flour
2/3 cup barley flour
� cup yellow cornmeal
3 cups whole-wheat flour
� cup caraway seeds
� cup sesame seeds
2 cups warm vegetable broth
2 TBS olive oil
Pam

Dissolve yeast in warm soymilk. Let sit in a warm place 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together flaxseeds and next 8 ingredients in a large bowl. Stir in yeast mixture, vegetable broth, and oil. Turn onto a lightly floured surface and knead until smooth and elastic. Shape into a ball. Spray a large bowl with Pam. Place dough in bowl turning once to coat both sides. Cover with a clean damp cloth and let rise in a warm place 1 hour. Punch down. Spray 2 loaf pans with Pam. Divide dough in half. Press � of the dough into each pan. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Preheat oven to 375. Bake 1 hour.

* Selenium is a trace mineral found in grains and some nuts. It supports the production of glutathione, a natural antioxidant. It has reduced prostate cancer risk in men with low selenium levels. It may lower the risk of other cancers as well.

* Natural vitamin E is found in almonds, fruits, peanuts, vegetable oils, and whole grains. It is the body�s primary fat-based antioxidant. It may retard prostate cancer development.
- Energy Times May 2005 P 31

Chickpea Pasta Salad

1 cup whole-wheat medium shells
15 oz can chickpeas, rinsed and drained
1 large red bell pepper, seeded and diced
3 medium carrots, grated
2 ribs celery with leaves, diced
2 cups frozen green peas, thoroughly thawed
� cup chopped fresh parsley
1 � TBS chopped fresh hyssop leaves (You�ll have to grow your own. You can�t buy it anywhere except as a plant)
� cup Vegan �Mayonnaise� (See Dips, etc.)
1 TBS lemon juice
� TBS Dijon mustard
� tsp. freshly ground black pepper

Cook shells according to package directions. Drain and cool. (They may stick together but by the time you stir them with the dressing you�ll be fine.) Toss with chickpeas and next 6 ingredients in a large bowl. Whisk together Vegan �Mayonnaise� and remaining ingredients in a small bowl. Stir into salad to coat evenly.

* Hyssop, a delicious herb commonly used in Polish cuisine, is all but unheard of in this country. You will not find it in the dried herb section of the supermarket and will probably not find it in the produce department either. To have hyssop at your disposal you�ll probably have to grow your own. It�s a perennial, which means it will come back year after year. Feel free to make this recipe without the hyssop but do try to find some to grow in a sunny place.

* Chickpeas contain cancer-preventing isoflavones.
- Vegetarian Times May 2005 P 27

* Dried beans are great sources of both protein and fiber. While virtually all beans are fiber providers, the champs are black-eyed peas, chickpeas, kidney beans, lima beans, and black beans.
- Prevention�s 1001 Best Health Tips, edited by Doug Hill P 55

Zucchini with Brown and Wild Rice

2 � cups vegetable broth
1 small red onion, minced
3 cloves garlic, pressed
� cup soy Parmesan
2 TNS chopped fresh sage leaves
� tsp. freshly ground black pepper
� cup wild rice
� cup brown rice
1 medium zucchini, minced

Bring first 6 ingredients to boiling in a saucepan. Stir in wild rice. Cover, reduce heat, and simmer 30 minutes. Stir in brown rice. Simmer, covered, 15 minutes. Stir in zucchini. Cover and simmer 15 minutes more or until wild rice pops and brown rice is tender.

* Rice is a good source of protein, fiber, and niacin
- Vegetarian Times October 2005 P 20

* The fiber in brown rice may protect against colon cancer, and what�s good for the colon is good for the breasts. Since the fiber in brown rice binds with estrogen in the digestive tract, there�s less of the hormone circulating in the bloodstream. This is important because high levels of estrogen have been shown to trigger changes in cells that can lead to breast cancer. A study by Australian and Canadian researchers found that women who ate 28 grams of fiber a day had a 38 percent lower risk of developing breast cancer than those getting half that amount.
- New Foods for Healing by Selene Yeager P 629

Spinach Stuffed Portobellos

Pam
6 large portobello mushrooms, stems removed and minced
1 LB frozen chopped spinach, thawed and pressed as dry as possible
4 cloves garlic, pressed
1 cup soy Parmesan
2 tsp. dried crushed rosemary
� tsp. freshly ground black pepper
� cup Italian style whole-wheat breadcrumbs

Preheat oven to 375. Spray a large baking dish with Pam. Arrange mushroom caps, gill side up, in a single layer in the dish. Stir together spinach, next 4 ingredients, and minced mushroom stems in a medium bowl. Mound onto mushroom caps. Sprinkle with breadcrumbs. Bake 30-40 minutes.

* For staying star power nothing beats garlic. The �stinking rose�, as a medieval wag called it, comes up sweet in the antiaging sweepstakes. Garlic is a great source of selenium, an antioxidant mineral with cancer-protective effects. Garlic has also been long used to help keep cholesterol and triglycerides (blood fats) at healthy levels.
- Energy Times March 2005 P 34

Artichokes, Asparagus, and Peas

1 small red onion very thinly sliced to half moons (use a mandolin if you have one)
9 oz frozen artichoke hearts (do not thaw)
8 oz frozen asparagus cut to 1� pieces (do not thaw)
16 oz frozen green peas
� TBS dried rosemary

Toss all ingredients in a large microwave safe bowl. Cover and microwave on HIGH 5 minutes. Stir and turn. Microwave on HIGH 5 minutes more. Stir and turn. Microwave on HIGH 3 minutes more.

* Artichokes can protect you from skin cancer, though you don�t have to wear them to get the benefit. The silymarin in artichokes is a powerful antioxidant. Antioxidants help prevent cancer in the body by mopping up harmful cell damaging molecules known as free radicals before they damage DNA and pave the way for tumors to develop. Free radicals occur naturally, but their formation is accelerated by exposure to such things as sunlight and air pollution. You can�t stop free radicals from forming, but artichokes can block their effects.
- New Foods for Healing by Selene Yeager PP 45-46

Buckwheat Blueberry Walnut Biscuits

1 recipe Tofu �Sour Cream� (See below)
1/3 cup soymilk
2 TBS walnut oil
1 cup ground flaxseeds
1 cup buckwheat flour
1 cup barley flour
1 cup oat bran
2/3 cup soy flour
1 TBS baking powder
1 � cups ground walnuts
1 cup dried blueberries
Pam

Preheat oven to 450. Process Tofu �Sour Cream�, soymilk, and oil in a blender until smooth. Stir together flaxseeds and next 5 ingredients in a large bowl. Stir in Tofu mixture just until uniformly moist. Stir in berries and nuts. Knead once or twice. Shape into a 1� thick disk on a lightly floured work surface. Using the rim of a water tumbler cut the biscuits, patting together leftover dough to make as many biscuits as possible. Spray a baking sheet with Pam. Arrange biscuits on sheet. Bake 12-15 minutes or until a toothpick inserted in the middle comes out clean.

* Blueberry compounds just may keep vision rosy. The reason: They help protect eyes against potentially damaging inflammation and oxidative stress, which can contribute to conditions like macular degeneration.
- Energy Times March 2006 P 8

Spinach, Romaine, and Strawberry Salad

4 cups chopped fresh spinach
4 cups chopped romaine
2 LB thickly sliced fresh strawberries
� cup chopped fresh parsley
6 TBS olive oil
4 TBS balsamic vinegar
1 TBS chopped fresh parsley

Toss together first 4 ingredients in a large bowl. Process oil, vinegar, and parsley in a blender until smooth. Pour into a cruet. Serve dressing on the side.

* Strawberries provide 160 percent of our recommended daily dose of vitamin C and are good sources of folate, potassium, fiber, and the antioxidant ellagic acid. Recent studies have shown that strawberries� high concentrations of antioxidants help prevent cancer and heart disease. Further research has shown that organically grown strawberries are even more effective anticarcinogens than their conventionally grown counterparts. Strawberries have to fat, no cholesterol, and are very low in calories � just 50 calories per cup.
- Healthy Ideas May 2006 P 11

Bean, Vegetable, and Noodle Soup

4 cups vegetable broth
14 oz can low sodium diced tomatoes with juice
2 TBS olive oil
1 large red onion, chopped
4 cloves garlic, pressed
1 large carrot, chopped
1 cup shredded red cabbage
1 cup shiitake mushrooms, chopped, tough stems discarded
1 large tomato, chopped
1/3 cup nutritional yeast
15 oz can black beans, rinsed and drained
19 oz can pinto beans, rinsed and drained
� cup chopped fresh parsley
2 TBS chopped fresh basil
1 � TBS chopped fresh sage
1 TBS chopped rosemary leaves
1 � tsp. fresh marjoram leaves
1 tsp. fresh hyssop leaves
� tap. Freshly ground black pepper
� cup whole-wheat alphabet noodles or other small pasta

Bring all ingredients except pasta to boiling in a soup pot. Reduce heat and simmer until vegetables reach desired tenderness. Stir in pasta and cook 3-4 minutes more or until pasta is al dente.

* It might be tough on your social life but for your health�s sake, eat the stinkiest onions you can find. Cornell researchers have found that powerfully pungent bulbs harbor the most disease fighting flavonoids.
- Energy Times January 2005 P 9

Men who want stone-free gall bladders should rock on over to a diet filled with olive oil and nuts, rich sources of poly- and monounsaturated fats. One 14-year study of more than 2,300 men showed that those who consumed the most of these healthy lipids dropped their gallstone risk by 18%.
- Energy Times January 2005 P 9

Brown Rice with Spring Vegetables

2 TBS olive oil
7 cups vegetable broth
� cup dry white wine
1/3 cup soy Parmesan
1 large red onion, diced
3 cups brown rice
3 medium yellow crookneck squash cut to 1� sticks
1 LB asparagus cut to 1� pieces
� cup chopped fresh parsley
2 tsp. dried oregano
� tsp. freshly ground black pepper
1 cup frozen peas (Do not thaw)
Extra soy Parmesan

Bring first 3 ingredients to boiling in a soup pot. Stir in soy Parmesan, onion, and rice. Cover and simmer 30 minutes or until rice is tender. Stir in squash and next 4 ingredients. Cover and simmer 5 minutes. Stir in peas. Simmer just until peas are heated through (3-5 minutes). Sprinkle with extra Parmesan.

* Natural vitamin E helps reduce arterial blockage, excessive blood clotting and inflammation. It improves oxygen use. It may also retard prostate cancer development. Natural vitamin E is found in almonds, fruits, peanuts, vegetable oils, and whole grains, including brown rice.
- Energy Times February 2005 P 27

Grapefruit Tarragon Salad Dressing

� cup olive oil
� cup flaxseed oil
1 red grapefruit, peeled and seeded
2 TBS chopped fresh tarragon leaves
3 TBS Dijon mustard
�-1 tsp. freshly ground black pepper

Process all ingredients in a blender until smooth.

* A flavonoids in grapefruit and oranges known as naringenin helps repair damaged DNA in cancer cells. Both American and Chinese researchers report that naringenin�s anti-cancer effects surpass those of other antioxidants because DNA repair prevents the proliferation of cell mutations.
- Energy Times April 2006 P 8

Romanian Eggplant

Serves 6

2 TBS olive oil
4 cloves garlic, pressed
1 large red onion, chopped
1 red bell pepper, seeded and chopped
2 ribs celery with leaves, chopped
1 large portobella mushroom, chopped
1 cup ground beef style TVP
3 lbs. fresh tomatoes, chopped
1 tsp. dried basil
� tsp. dried oregano
� tsp. dried thyme
� tsp. paprika
� tsp. cayenne
Pam
1 medium unpeeled eggplant

Preheat oven to 350�. Heat oil in a skillet. Saut� next 4 ingredients until lightly browned. Add mushroom and next 7 ingredients. Continue cooking until tomatoes break down and sauce is heated through. Spray a lasagna pan with Pam. Cut eggplant into 2/3� thick rounds. Place a layer of eggplant rounds in pan. Top with half the sauce. Arrange the remaining eggplant slices and top with remaining sauce. Cover and bake 45-50 minutes.

* Eggplant substances called glycoalkaloids, made into a topical cream medication, have been used to treat skin cancers such as basal cell carcinoma. Also, eating eggplant may help lower blood cholesterol and help counteract some detrimental blood effects of fatty foods. Eggplant also has antibacterial and diuretic properties.
- Food�Your Miracle Medicine by Jean Carper, p479

Uncheddar Sauce

Yield: about 3 cups

2 3/4cups water
1 cup pimiento pieces, drained
� cup raw cashew pieces
� cup quick oats
� cup nutritional yeast
4 TBS arrowroot or cornstarch
� cup fresh lemon juice
1 TBS tahini
1 TBS dried onion flakes
1 tsp. sea salt
2 cloves garlic
1/2tsp. dry mustard
� tsp. Tabasco sauce
� tsp. ground nutmeg
� tsp. paprika

Process all ingredients in a blender until completely smooth. Pour into a saucepan and bring slowly to a boil. Cook, stirring constantly, until desired thickness is attained.

* Oats help stabilize blood sugar and have estrogenic and antioxidant activity. They also contain psycho-active compounds that may counteract nicotine cravings and have antidepressant powers.
- Food�Your Miracle Medicine by Jean Carper, p 484

Butternut Pancakes

Serves 6

1 small butternut squash (1-1 � lbs), peeled, seeded, and grated
2 medium unpeeled red skinned potatoes, scrubbed and grated
1 medium red onion, grated
2 tsp. sea salt
2 large cloves garlic, pressed
1 tsp, dried sage
� tsp. grated nutmeg
2 egg or egg replacer equivalent to 1 egg
3-4 TBS whole-wheat flour
Canola oil for frying
Applesauce

Stir first 4 ingredients in a colander. Let drain 15 minutes, pressing several times to extract water. Transfer to a large bowl. Stir in garlic and next 4 ingredients, mixing well. Heat about 1/8� oil in a skillet. Drop batter by heaping tablespoons into oil. Flatten with a spatula. Cook 1-3 minutes on each side or until golden brown. Line a serving platter with paper towels, Place cooked pancakes on platter and keep warm while cooking the rest of the batter, Top pancakes with applesauce, if desired.

* Analyses of blood samples consistently reveal that cancer victims tend to eat lower amounts of fruits and vegetables. For example, a recent 12-year study of about 3.000 men in Switzerland found that those with low blood levels of vitamin A and carotene, reflecting low fruit and vegetable intake, were more likely to die of all types of cancer, especially lung cancer. Low blood levels of vitamin C predicted death from stomach and gastrointestinal cancer.
- Food�Your Miracle Medicine by Jean Carper, p 206

Apple Slaw

Serves 6-8

2 � cups shredded green cabbage
1 large unpeeled apple, cored and chopped
� cup chopped celery with leaves
� cup chopped walnuts
� cup raisins
1 cup Tofu �Sour Cream� (See below)
� cup unsweetened applesauce
1 TBS honey
1 TBS cider vinegar

Toss first 5 ingredients in a large bowl. Process �sour cream� and remaining ingredients in a blender until smooth. Toss dressing into slaw to coat evenly, Cover and chill at least 1 hour.

* The boron in cabbage helps raise estrogen levels in the blood, and estrogen helps preserve bone. In my database, cabbage ranks highest in boron content among leafy veggies with 145 parts per million on a dry-weight basis.
- The Green Pharmacy by James A, Duke, Ph.D., p 414

Avocado Tofu Sandwiches

Serves 5

12 oz, package silken tofu
1 medium avocado, peeled and pitted
1 TBS minced fresh dill
1 large clove garlic, pressed
2 tsp. Braggs Liquid Aminos or soy sauce
1 TBS Vegan �Mayonnaise (See below)
1 TBS lemon juice
1/3 cup chopped red bell pepper
1/3 cup chopped red onion
5 sun dried tomato halves, diced
10 slices rye bread, toasted
Fresh spinach leaves
Mustard

In a blender process first 10 ingredients until desired smoothness had been reached. Spread 5 toast slices with filling. Top with spinach leaves. Spread remaining toast with mustard. Close sandwiches.

* A good source of vitamin D, avocado can help the body turn calcium into bone. Some people shun avocados because they are fairly high in fat, but if you eat a generally low-fat vegetarian or semi-vegetarian diet, I don�t see much harm in them, especially if you�re at risk for osteoporosis.
- The Green Pharmacy by James A, Duke, Ph.D., p 414

* Vegetarian and Japanese women have a lower incidence of osteoporosis and fracture than Western meat-eating women. The reason, according to James Anderson, M.D., of the University of Kentucky College of Medicine in Lexington, appears to be that Western-diet-meat-eaters excrete more calcium in their urine.
- The Green Pharmacy by James A, Duke, Ph.D., p 415

Carob Raspberry Cake

Yield: 1 (9�) layer cake

1 cup ground flaxseeds (optional)
3 cups whole-wheat flour
� cup carob powder or cocoa
2 tsp. baking soda
2 cups soymilk
2 cups honey
1 tsp. white vinegar
1 tsp. vanilla extract
Pam
� cup raspberry jam
1-2 TBS confectioner�s sugar

Preheat oven to 350�. Stir together flaxseeds and next 3 ingredients in a large bowl. Whisk together soymilk and next 3 ingredients in a medium bowl or process in a blender. Beat into dry ingredients until smooth. Use an electric mixer if you have one. Spray two 9� layer cake pans with Pam. Turn half the batter into each pan. Bake 35 mintues., Raise oven temperature to 375 and bake 15 minutes more or until a toothpick inserted in the middle comes out clean. Remove from oven and invert pans onto a wire rack, removing layers from pans. Cool completely. Place bottom layer of cake upside down on a serving plate. Spread with jam. Place second layer right side up onto bottom layer. Dust with confectioner�s sugar.

* Flaxseed�s omega-3 fats and a fiber called lignans are believed to be at the root of its health benefits. Now research at Duke University indicates that flaxseed may help shrink prostate cancers and make them less aggressive.
- Energy Times, February, 2003, p 14

Avocado Spinach Salad

Serves 6

3 avocados, peeled, pitted, and chopped
� cup lemon juice
1 small red onion, very thinly sliced to half moons
5-6 cups chopped fresh spinach
� cup flaxseed oil
1 � TBS cider vinegar
3 TBS lemon juice
� tsp. yellow mustard

Toss avocados in lemon juice to prevent browning. Drain. Toss avocados with onion and spinach in a salad bowl. Process oil and remaining ingredients in a blender until smooth. Pour into a cruet.. Serve dressing on the side.

* Spinach is not only brain food but eye food as well. Popeye�s favorite vegetable is a prime source of lutein, a carotenoid that functions like sunglasses within the eye. This protects the eye�s delicate tissues from the effects of too much sun, a factor in the development both of cataracts and age-related macular degeneration.
- Energy Times, February, 2003, p 32

Tomato Tortellini Soup

Serves 6-8

3 (14 oz.) cans low sodium diced tomatoes with juice
2 cups vegetable broth
2 TBS olive oil
1 medium red onion, chopped
3 cloves garlic, pressed
1 medium red bell pepper, seeded and chopped
1 small unpeeled red skinned potato, scrubbed and chopped
� cup soy Parmesan
2 TBS chopped fresh parsley
1 TBS fructose or granulated sugar
2 tsp. dried basil
� tsp. cayenne
9 oz package mushroom tortellini

Bring all ingredients except tortellini to boiling in a large saucepan. Reduce heat. Cover and simmer until vegetables are soft. Working in batches, process soup in a blender until smooth. Return to pot. Stir in tortellini and simmer 10-12 minutes or until tortellini reaches desired tenderness.

* Lycopene, a carotenoid, may slow the progression of prostate cancer. Researchers think that eating tomato sauce, ketchup and other tomato-based foods twice a week could reduce the risk of prostate cancer by as much as 24-36 percent. Lycopene, found in the blood, organs, and tissues of the body, in thought to protect against cancer by neutralizing free radicals, oxygen molecules gone awry.
- Energy Times, July/August, 2002, p 66

Snowed in Veggie Dinner

Serves 6

2 TBS olive oil
1 large red onion, chopped
2 cloves garlic, pressed
1 medium red bell pepper, seeded and chopped
15 oz. can low sodium diced tomatoes with juice
14 oz. can black bens, rinsed and drained
2 cups frozen corn (do not thaw)
2 cups frozen mixed vegetables (do not thaw)
1 TBS ume plum vinegar
� TBS dried basil
2 tsp. dried cilantro
Hot cooked brown rice for 6

Heat oil in a large skillet. Saut� onion 2-3 minutes. Add garlic and next 2 ingredients. Saut� 1-2 minutes. Add remaining ingredients except rice. Continue cooking until vegetables are heated through. Serve over hot, cooked rice.

* A September 2002 survey conducted by the London based Food and Mood Project found that 88 percent of participants improved their emotional states through their dietary choices. By deliberately reducing their intake of such �stressors� as sugar, caffeine, alcohol, and chocolate, and increasing their consumption of �supporters��vegetables, fruits, water, and selected oil-rich foods�they improved their overall mental health, at least in terms of subjective states of mind.
- Vegetarian Times, January, 2003, p 13

Vegetable Pastitsio

Serves 6-8

Pam
12 oz. whole-wheat penne pasta
� cup silken tofu, well mashed or whipped in a food processor
� tsp. ground nutmeg
10 oz. package fresh spinach, roughly chopped
2 TBS olive oil
1 medium red onion, chopped
2 cloves garlic, pressed
1 cup Tomato Sauce (See below)
1 cup frozen corn kernels, thawed
1 large unpeeled baked red skinned potato, cubed to bite size pieces
1 tsp. dried mint
� tsp. dried oregano
� tsp. ground cinnamon
2 TBS trans-fat free margarine
3 TBS whole-wheat flour
1 � cups soymilk
� cup soy Parmesan
� tsp. ground nutmeg

Preheat oven to 350�. Spray a 2-quart rectangular baking dish with Pam. Set aside. Cook penne according to package directions. Drain. In a large bowl stir cooked penne with tofu and nutmeg. Spread in baking dish. Steam spinach just until wilted. Spread over penne. Heat oil in a large skillet. Saut� onion and garlic until tender. Stir in Tomato Sauce and next 5 ingredients. Cook until heated through. Spread over spinach. Melt margarine in skillet. Add remaining ingredients all at once. Whisk over medium heat until smooth and thick. Pour over casserole. Bake 35 minutes. Let stand 5 minutes before serving.

* Most experts are saying that to beat cholesterol you should eat a minimum of five servings of fruits and vegetables a day but that five vegetables and four fruits are the optimum. Yet most Americans get only four servings of either a day.
- Outsmart Cholesterol, Cindi Caciolo, editor, p 59

Spinach Squares - Serves 4-6

1� lbs. fresh spinach
1 cup whole-wheat flour
1 tsp. baking powder
2 cloves garlic, pressed
� medium red onion, minced
2 eggs or egg replacer equivalent to 2 eggs
1 cup soymilk
� cup olive oil
2 cups soy bleu cheese (Galaxy Foods makes a good one)
Pam

Preheat oven to 350�. Steam spinach 2 minutes. Stir together flour and baking powder in a large bowl. Stir in garlic and onion. Whisk together egg replacer, soymilk, and oil in a small bowl. Stir into flour mixture. Stir in bleu cheese and spinach. Spray an 8� square baking dish with Pam. Turn mixture into dish. Bake 35 minutes. Cool a few minutes before cutting into squares.

* Noting that zinc deficiency seems to be associated with tinnitus and other kinds of hearing loss, Melvyn Werbach, M.D., assi8stant clinical professor of psychiatry at the University of California, Los Angeles, suggests taking 60-120 milligrams of zinc a day. This is a lot of zinc so you should not try this therapy without checking with your doctor. My preference would be to get more zinc from my food. The best source of zinc, according to my database, is spinach.
- The Green Pharmacy by James A. Duke, Ph.D., p 511

Dressing Dijonnaise - -Serves 6

1 cup flaxseed oil
� cup diced celery with leaves
1/3 cup fresh thyme leaves
� cup rice vinegar
6 TBS Dijon mustard
1 TBS silken tofu
2 green onions, chopped

Process all ingredients in a blender until smooth.

* Studies show that preventing the release of prostaglandins can reduce pain. Key to this may be inhibiting the COX-2 enzyme, a trigger that causes prostaglandin release. Omega-3 fatty acids moderate the production of prostaglandin�s [sic] and thus control inflammation.
- Energy Times, September, 2002, p 44

* The highest concentrations of Omega-3 fatty acids in plants are found in walnuts, flaxseed, rapeseed (from which we get canola oil), and purslane.,
- Food�Your Miracle Medicine by Jean Carper, p 16

Ginger Cucumber Salad - Serves 4-6

1 large cucumber*, very thinly sliced
2 green onions, very thinly sliced
1� piece fresh ginger, peeled and very thinly sliced
� cup rice vinegar
1 TBS fructose or granulated sugar

Toss first 3 ingredients in a medium bowl. Whisk together vinegar and fructose. Pour over salad. Refrigerate several hours, stirring occasionally, before serving.

*If the skin of the cucumber has not been waxed, do not peel.

* One of the most common complaints during pregnancy is morning sickness, a combination of nausea, headache, and dizziness that is experienced by about half of pregnant women during the first few months of pregnancy. The phrase �morning sickness� is not entirely accurate, as nausea can occur at any time of the day. Ginger is a natural alternative to settle the stomach and reduce nausea. Studies show that ginger is as effective as leading anti-nausea medications.
- Energy Times, July/August, 2002, p 38

Sloppy Joes - Serves 4

2 TBS olive oil
1 large red onion, minced
1 medium red bell pepper, seeded and minced
2 medium unpeeled carrots, minced
1 rib celery with leaves, minced
2 cloves garlic, pressed
2 tsp. dried oregano
12 oz. Light Life Smart Menu Ground, Original Flavor
� cup Tomato Sauce (See below)
2 TBS sucanat or brown sugar
1 TBS balsamic vinegar
1 TBS vegetarian Worcestershire sauce
1/8 tsp. Tabasco sauce (or to taste)
4 seeded sandwich rolls
Pam

Heat oil in a large skillet. Saut� onion and next 4 ingredients until tender. Stir in oregano and Smart Ground. Cook 2-3 minutes. Stir in remaining ingredients except rolls and Pam. Reduce heat, cover, and simmer. While mixture simmers, spray another skillet with Pam. Cut rolls in half to open. Toast rolls, cut side down, on skillet over medium heat until browned. Mound Sloppy Joe mixture onto rolls.

* Though everyone assumed as much, there had been little or no direct evidence that the level of animal fat in a person�s diet is linked to adult onset or type 2 diabetes�until now. A study of nearly 3,000 adults conducted by the University of Minnesota and published in the July 2003 issue of The American journal of Clinical Nutrition confirms the connection. The level of fatty acids, an objective measure of the dietary intake of animal fat, builds up over time, and after 9 years, 11.5 percent of participants had developed type 2 diabetes�regardless of other factors such as age, sex, family history, alcohol intake, smoking, and physical exercise. The greater the intake of animal fat, the greater the likelihood of diabetes.
- Vegetarian Times, October 2003, p 13

Peppery Vegetable Soup - Serves 6-8

6 cups vegetable broth
1 bunch watercress, washed and chopped
1 medium unpeeled zucchini, chopped
1 large unpeeled carrot, chopped
1 medium red bell pepper, seeded and chopped
1 rib celery with leaves, chopped
1 medium red onion, chopped
1 medium unpeeled red skin potato, scrubbed and chopped
� cup nutritional yeast
2 cloves garlic, pressed
2 TBS chopped fresh parsley
2 TBS olive oil
1 TBS Dijon mustard
� TBS Braggs Liquid Aminos or soy sauce
� TBS Herbes de Provence (See below)
1 bay leaf
1 tsp. tarragon vinegar
1 tsp. powdered kelp
� tsp. cayenne pepper

Bring all ingredients to boiling in a soup pot. Cover, reduce heat, and simmer until vegetables reach desired tenderness.

* Watercress reduces the risk of lung cancer, prevents heart disease, decreases the risk of cataracts, and helps to prevent wrinkles.
- New Foods for Healing by Selene Yeager, p 731

Cherry Mango Pie

Double recipe Flaky Pie Crust (See below)
4 mangoes, peeled, pitted, and chopped
1 lb. Frozen cherries, thawed, juice reserved
� cup honey
� tsp. ground cinnamon
� tsp. ground allspice
1 TBS arrowroot or cornstarch

Preheat oven to 400�. Make pie crust according to recipe directions. Divide dough in half. Roll half the dough to fit a 10� pie pan. Arrange in pan. Stir together mangoes and cherries in a large bowl. Whisk together 1/3 cup cherry juice, honey, and remaining ingredients in a small bowl. Stir into fruit. Turn mixture into piecrust. Roll remaining dough to make top crust. Cut away excess dough. Roll and flute the edges. Prick upper crust several places with a fork. Cut a steam hole in the middle of top crust. Bake 45 minutes.

* Cherries can help relieve gout, prevent a variety of cancers, and reduce the risk of heart disease and stroke.
- New Foods for Healing by Selene Yeager, p 193

�Bacon� Salad Dressing

Pam
4 slices soy �bacon� (Morningstar Farms makes a good one)
� cup red wine vinegar
� cup tarragon vinegar
� cup flaxseed oil
2 tsp. Dijon mustard

Spray a skillet with Pam. Cool �bacon� according to package directions. Cool and crumble into the pitcher of a blender. Add remaining ingredients and process until smooth.

* Omega-3 fatty acids may benefit mental health. Besides noting how omega-e acids appear to reduce blood clotting, inflammation and the overall risk of coronary disease, scientists have begun to study how two key components of omega-3�eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)�may help combat clinical depression, bipolar disorder and schizophrenia. Flaxseed oil is an excellent source of omega-3 fatty acids.
- Vegetarian Times, June, 2003, p 85

Watercress, Strawberry, and Asparagus Salad

3-4 cups roughly chopped watercress
1 lb. fresh strawberries, hulled and sliced
8 oz. frozen asparagus spears, thawed and cut to 1� pieces
2 cups chopped endive
Juice of 1 lemon (about � cup)
2 TBS flaxseed oil
2 TBS honey

Toss first 4 ingredients in a salad bowl. Process lemon juice, oil, and honey in a blender until smooth. Serve dressing on the side.

Serves 4-6

* Cruciferous greens don�t play favorites. This produce benefits both men and women. In women, greens can regulate estrogen function, which lowers the risk of breast cancer. A recent study shows that men who eat at least 28 servings of greens a week can reduce their risk of prostate cancer by 35%, and that the cruciferous variety are the most effective anti-cancer greens.
- Energy Times, September, 2002, p 34

Watercress is a cruciferous vegetable.
- New Foods for Healing by Selene Yeager, p 731

Pesto Vegetable Soup

6 cups vegetable broth
1 recipe Classic Basil Pesto (See below)
2 cups fresh green beans, trimmed and cut to 1� pieces
1 unpeeled carrot, chopped
1 medium red onion, chopped
1 large red bell pepper, seeded and chopped
1 rib celery with leaves, chopped
1 small zucchini, chopped
1 cup dried mushrooms of choice, rinsed to remove grit and broken to bite size pieces
1 TBS Braggs Liquid Aminos or soy sauce
1 cup udon (buckwheat) noodles, broken to 1� pieces

Bring all ingredients except noodles to boiling in a soup pot. Reduce heat, stir in noodles, cover, and simmer until noodles and vegetables reach desired tenderness.

Serves 6

* No one is sure exactly why basil appears to soothe stomach upsets. One possible explanation is a compound called eugenol. This compound, which is found in basil, has been shown to help ease muscle spasms. This could explain why basil appears to ease gas and stomach cramps.
- New Foods for Healing by Selene Yeager, p 84

Seitan with Squash and Grapes

1 small butternut squash, peeled and cubed to ��
2 TBS olive oil
1 medium red onion, chopped
1 lb. seitan cubes, drained
� cup Seasoned Flour (See below)
� cup chopped fresh tarragon
� cup dry red wine
� cup vegetable broth
3 TBS Seasoned Flour
� cup vegetable broth
3 cups red seedless grapes

Place squash cubes on a dinner plate. Sprinkle with 2 TBS water. Microwave on high 3 minutes or until tender-crisp. Heat oil in a large skillet. Saut� onion until slightly tender. Remove from skillet and set aside. Dredge seitan cubes in Seasoned Flour. Brown on all sides. Reduce skillet temperature to medium and add squash, onion, tarragon, wine, and broth. Cook 2-3 minutes. Stir together remaining Seasoned Flour and broth. Add to skillet. Stir in grapes. Cook, stirring until the broth is thick and grapes are warm.

Serves 6

* Grapes have been shown in preliminary studies to reduce blood clotting and make vessels more flexible (which can improve blood flow), both of which are important for a healthy cardiovascular system.
- Prevention Guide to Drug Free Cures, edited by Cindy Caciolo, p 24

Seasoned Flour

2 cups whole-wheat flour
� cup nutritional yeast
1 tsp. sea salt
1 tsp. onion powder

Stir together all ingredients in a medium bowl. Refrigerate in an airtight container for weeks, if necessary.

* Niacin, found in whole-wheat flour, stimulates the formation of prostaglandins. These chemicals are involved in a whole variety of body functions, including the maintenance of healthy blood vessels. Niacin is also able to boost the production of a blood chemical called PG12, which is involved in platelet clumping. The more PG12 you have, the less likely your blood is to clot. This reduces the likelihood that you will develop a potentially fatal blood clot. Niacin�s stimulation of PG12 also helps thin the blood and slow down the process of atherosclerosis.
- Natural Remedies for a Healthy Heart by David Heber, M.D., Ph.D., p 141

Barley Vegetable Bake

2 cups vegetable broth
1 cup hulled (not pearled) barley
2 TBS olive oil
1 medium red onion, chopped
1 large red bell pepper, seeded and chopped
3 large cloves garlic, pressed
Pam
10 oz. frozen spinach, chopped
1 recipe Faux Feta (see below)
� cup kalamata olives
2 TBS chopped fresh oregano
1 TBS fresh basil leaves, chopped
8 oz. jar marinated artichoke hearts, undrained
2 TBS pine nuts

Preheat oven to 350�. Bring barley and broth to boiling in a medium saucepan. Cover and reduce heat to low. Simmer 1 hour or until barley is tender and liquid is absorbed. Meanwhile heat oil in a skillet. Saut� onion, pepper, and garlic until very crispy tender. Spray a large casserole with Pam. Spoon half the barley into casserole. Spread half the spinach over barley. Stir olives, oregano, and basil into Faux Feta. Spoon half the Faux Feta mixture over spinach. Add half the saut�ed onion mixture. Repeat. Top with artichoke hearts and marinade and sprinkle with pine nuts. Cover and bake 30-35 minutes or until heated through.

* Barley is effective at shutting down the liver�s production of the bad LDL cholesterol, which makes this food an excellent protector against heart attack and stroke.
- Healing Foods from the Bible by Bernard Ward, p 17

Faux Feta

1 LB regular tofu, drained and cut to ��- �� cubes
2 cups water
2 TBS All Seasons Blend (See below)
� cup red wine vinegar
2 TBS tahini
2 TBS lemon juice
1 tsp. dried basil
1 tsp. dried oregano
� tsp. garlic powder

Place first 3 ingredients in a saucepan. Bring to boiling. Reduce heat to medium and simmer 20 minutes, stirring occasionally. Drain and place into a bowl. In a separate bowl whisk together the remaining ingredients until well blended. Pour over tofu and toss carefully. Cover and chill several hours, stirring occasionally. Store for as long as a week in the refrigerator.

* A Hawaiian study found that women who regularly eat the most soy�such as tofu, soymilk, and roasted soy nuts�have less than half the risk of endometrial cancer.
- Prevention magazine, November 1998, p 184

Curried Pumpkin Soup

2-3 cups vegetable broth (more, if desired)
1 large red onion, chopped
2 medium unpeeled apples, cored and chopped
2 TBS olive oil
2 TBS curry powder
1 tsp. ground turmeric
1 tsp. ground ginger
4 cups pumpkin puree
Double recipe Tofu Sour Cream (See below)

Bring first 7 ingredients to boiling in a saucepan. Cover, reduce heat, and simmer until apples are soft. Process in a blender until smooth. Return to pot and stir in pumpkin puree and half the Tofu Sour Cream. Simmer, stirring often, until heated through. Top each serving with a dollop of remaining Tofu Sour Cream.,

* For a healthy heart, eat more curry. The herbs that are combined to make curry help prevent heart disease and stroke by reducing cholesterol and preventing blood clots. And turmeric. A primary ingredient in curry powder, especially helps prevent the sticking together of blood cells that could cause dangerous clots. Turmeric is also good for liver function. It helps prevent gallbladder disease. And it relieves the symptoms of arthritis.
- Earl Mindell�s Herb Bible, pp 162-163

Eggplant Zucchini Pasta

� cup olive oil
� cup silken tofu
3 TBS balsamic vinegar
1 � TBS lemon juice
6 cloves garlic
� cup fresh basil, chopped
1 cup fresh parsley, chopped
1 � TBS fresh thyme leaves
1 � cups sun dried tomatoes, roughly chopped
1 TBS olive oil
1 lb. whole-wheat spaghetti, broken in half
2 medium red onions, chopped
3 small unpeeled zucchini chopped
3 unpeeled Japanese eggplants, chopped
1 head endive, chopped
Soy Parmesan

Process first 8 ingredients in a blender until smooth. Pour into a small bowl. Stir in tomatoes and set aside. Bring several quarts of water to boiling in a large pot. Heat oil in a skillet. Add spaghetti to water. Saut� onions in skillet until they begin to soften. Add zucchini and eggplant. Cook over medium heat until tender-crisp. Add endive and tofu mixture. Drain pasta and turn into a serving bowl. Toss vegetable mixture into pasta. Sprinkle with soy Parmesan.

* Eggplant substances called glycoalkaloids, made into a topical cream medication, have been used to treat skin cancers such as basal carcinoma. Eating eggplant may lower blood cholesterol and help counteract some detrimental blood effects of fatty foods. Eggplant also has antibacterial and diuretic properties.
- Earl Mindell�s Herb Bible, p 479

Mushroom Calzones

1 package active dry yeast
� cup honey
1 cup warm water (110-115�)
3 cups whole-wheat flour1
1 TBS olive oil
1 medium red onion, thinly sliced
1 clove garlic, pressed
1 cup sliced mushrooms of choice
2 cups chopped fresh spinach
14 oz. can low sodium diced tomatoes, drained
1 � cups Tomato Sauce (See below)
1 cup shredded soy Mozzarella (Galaxy Foods makes a good one)
Pam

Combine yeast, honey, and water in a medium bowl. Whisk well and let sit 5-10 minutes or until foamy. If mixture fails to foam, discard and begin again. Gradually add flour, mixing well as you add. Turn onto a floured surface and knead until smooth and satiny. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean damp cloth and let rise in a warm place 1 hour. Preheat oven to 400�. Heat oil in a skillet. Saut� onion, mushrooms, and garlic until mushrooms are tender. Stir in spinach and tomatoes. Continue to cook just until spinach wilts. Divide dough into 6 equal parts and form into balls. Roll to 8� rounds. Spread each with a few tablespoons of the filling and soy cheese. Fold rounds in half. Moisten edges and seal. Make slashes in each calzone to allow steam to escape. Spray a baking sheet with Pam. Arrange calzones on sheet. Bake about 20 minutes or until calzones are nicely browned. Meanwhile warm up Tomato Sauce. Remove Calzones to a serving platter and spoon Tomato Sauce over them.

* Among the many benefits that leafy greens provide is vitamin K, which aids blood clotting, helps build strong bones, and may help reduce the risk of heart disease. They also provide folic acid, which supports normal cell growth and prevents anemia and birth defects. Folic acid may also help reduce the risk of high blood pressure, heart disease, preterm delivery, memory loss, Alzheimer�s disease, depression, and cancer.
- Prevention Guide Natural Cures, Cindi Caciolo, Editor, p 29

Avocado Banana Salad

1 recipe Tofu Cream Uncheese (See below)
1 orange, peeled
Grated zest of 1 orange
1 TBS lemon juice
� tsp almond extract
Salad greens
3 ripe avocados, peeled, pitted, and sliced lengthwise
4 bananas, peeled, halved crosswise then sliced lengthwise

Process first 5 ingredients in a blender until smooth. Make a bed of greens on each of 6 individual salad plates. Arrange alternating slices of avocado and banana pinwheel fashion. Drizzle with dressing.

Serves 6

* Avocados have rich concentrations of the same cholesterol improving fats as almonds and olive oil. While a very low fat dies can wipe out good HDL cholesterol without damaging the bad LDL cholesterol, avocados attack only the bad LDL cholesterol. Avocados also protect arteries against oxidative damage that makes cholesterol dangerous.
- Food�Your Miracle Medicine by Jean Carper, p 53

Curried Pear and Squash Soup

6 cups vegetable broth
1 TBS olive oil
1 TBS curry powder
1 TBS sucanat or brown sugar
1 tsp. ground cumin
1 large red onion, chopped
2 cloves garlic, pressed
2 LBS butternut squash, peeled, seeded, and chopped
4 large Bartlet pears, cored and chopped (Do not peel)
12 oz. package silken tofu

In a soup pot bring all ingredients except tofu to boiling over high heat. Cover, reduce heat, and simmer until vegetables are very soft. Process in a blender with tofu until smooth.

Serves 6

* Pectin is good for diabetics, because it slows the absorption of food after meals. It�s also good for hemorrhoids, varicose veins, colitis, and constipation. It�s good for the removal of cancer causing substances from the colon wall. It�s found in apples, pears, Lima beans, and beets.
- Prescription for Nutritional Healing by James F. Balch, M.D. and Phyllis A. Balch, C.N.C., p 40

Ravioli with Sweet Potato Sauce

1 LB Sweet potato(es)
16 oz. package vegetable filled ravioli or tortellini
1 TBS olive oil
3 cloves garlic, pressed
1 � cups soymilk
1 cup frozen petite peas (No need to thaw)

Pierce potato(es) through with a sharp knife. Microwave on high 8-10 minutes or until soft. Cool. Cook ravioli according to package directions. Process unpeeled potato(es) with oil, garlic, and soymilk in a blender until smooth. Transfer to a microwave safe bowl. Stir in petite peas. Microwave on high 5 minutes. Stir and turn. Microwave on high 5 more minutes or until heated through. Drain ravioli. Transfer ravioli to a serving bowl. Pour sauce over all.

Serves 6

* Vitamin D is needed for calcium and phosphorus absorption. It�s needed for healthy bone growth, especially in children, and for prevention of osteoporosis and rickets. It enhances immunity. Sweet potatoes offer an abundant supply of vitamin D. Other food sources of this nutrient include vegetable oil, alfalfa, and oatmeal.
- Prescription for Nutritional Healing by James F. Balch, M.D. and Phyllis A. Balch, C.N.C., p 9

Apricot Pudding

2 cups loosely packed dried apricots
1 TBS lemon juice
1 tsp. ground cinnamon
� tsp. ground allspice
� tsp. ground cinnamon
� tsp ground cloves
Juice of 1 orange (about � cup)
� cup pure maple syrup
1 � TBS vanilla extract
2 (12 oz.) packages firm or extra firm silken tofu
6-7 whole dried apricots

Process first 10 ingredients in a blender until smooth. Spoon into individual serving glasses. Top each serving with a whole apricot. Chill before serving.

Serves 6-7

* The apricot is a super source of the antioxidants vitamin C and beta carotene. Only recently have scientists discovered how important these antioxidants are as protection against such killers as lung, larynx, esophagus, bladder, and stomach cancers.
- Healing Foods from the Bible by Bernard Ward, p 14

Corn Tomato Casserole

1 TBS olive oil
1 red bell pepper, seeded and chopped
1 large red onion, chopped
3 cloves garlic, minced
1 TBS fresh thyme leaves
1 cup ground beef style TVP (textured vegetable protein)
1 cup cooked kidney beans
2 (15 oz.) can organic cream style corn
� cup tomato sauce
Pam
Sliced tomatoes
� cup whole wheat Italian style breadcrumbs
2 TBS wheat germ
1 TBS soy Parmesan
� tsp. freshly ground black pepper

Preheat oven to 400�. Heat oil in a skillet. Saut� pepper, onion, and garlic just until fragrant. Remove from heat. Stir thyme and next 4 ingredients into skillet until well combined. Spray a casserole with Pam. Turn skillet contents into casserole. Top with tomato slices. Mix breadcrumbs with remaining ingredients. Sprinkle over casserole. Bake 45-50 minutes.

Serves 6

* Tomatoes are high in vitamin C and beta-carotene. Tomatoes contain lycopene, a cancer-fighting agent. They�re low in sodium and calories and high in citric acid and potassium,. They�re good for poor appetite, liver problems, fatigue, PMS, hypoglycemia, mononucleosis, yeast infections, prostate problems, and obesity.
- Healing Juices by L. A. Justice, p 96

Corn Cakes

1 � cups yellow cornmeal
2 � tsp. baking powder
1 � cups soymilk
1 TBS white miso
2 TBS olive oil
� cup firm regular tofu, well drained and diced
1 medium red bell pepper, seeded and diced
1 cup frozen corn kernels, thoroughly thawed
2 green onions, thinly sliced
� cup olive oil

On a blender process first 5 ingredients until smooth. Pour into a large bowl. Stir in tofu and next 3 ingredients. Heat � cup oil in a large skillet. Drop batter by quarter-cups into hot oil. Cook 2-3 minutes per side until golden brown.

* If you have an acid stomach, try a half-cup of cooked corn. Studies show that dried red beans, corn, and rice in modest amounts tend to neutralize stomach acid.
- Food�Your Miracle Medicine by Jean Carper, p 134

Fruit and Carrot Soup

3 medium carrots, chopped (do not peel)
Water to cover
2 apples, cored and chopped (do not peel)
1 cup fresh or frozen raspberries*
1 cup fresh cranberries
1 orange, peeled
1 tsp. ground cinnamon
1 recipe Tofu Sour Cream (See below)

Place carrots and water into a microwave safe bowl. Microwave on high 10 minutes or until carrots are very tender. Transfer carrots and cooking water to a blender. Add remaining ingredients except Tofu Sour Cream. Process until smooth. Serve warmed, at room temperature, or chilled. Swirl a large dollop of Tofu Sour Cream into each serving but do not blend. You should have a �marbled� effect.

*If using frozen raspberries, thaw completely and use the juice as well.

* Since carrots re so rich in carotenoids, they are effective in fighting lupus. Lupus is an unusual form of arthritis that typically afflicts women more than men. It is an inflammatory disease that damages the connective tissue in the joints, muscles, kidneys,, heart, lungs, and nervous system. Beta carotene is the best fighter of lupus. Healing Juices by L.A. Justice, p 60
- Healing Juices by L.A. Justice, p 60

Pasta with Sun Dried Tomato Pesto

1 lb. whole-wheat spaghetti
� cup silken tofu
6 large cloves garlic
1 cup drained oil packed sun dried tomatoes
� cup pecans
� cup kalamata olives
1/3 cup soy Parmesan
� cup olive oil
� tsp. freshly ground black pepper
� cup chopped fresh parsley

Bring a large pot of water to a rolling boil. Cook spaghetti in boiling water according to package directions. Meanwhile process tofu and next 7 ingredients in a blender to desired smoothness. Drain spaghetti. Turn into a serving bowl and toss with pesto. Sprinkle parsley over all.

* Eating tomatoes appears t prevent precancerous signs of cervical cancer, namely an inflammation called CIN (cervical intraepithelial neoplasia). Researchers at the University of Illinois at Chicago found that women with the highest blood levels of lycopene, primarily found in tomatoes, had a five times lower risk of developing the precancerous condition than those with lower levels of lycopene.
- Food�Your Miracle Medicine by Jean Carper, pp 265-266

Flax Seed Soda Bread

1 TBS lemon juice plus soymilk to make 2 cups
4-4 � cups whole-wheat flour
� cup ground flaxseeds
1 TBS baking soda
1 TBS honey
1 TBS olive oil
Pam
Extra olive oil for brushing

Preheat oven to 375�. Let lemon-milk sit for at least 5 minutes. In a large bowl, stir together flour, flaxseeds, and soda. Whisk honey and oil into lemon-milk. Stir into flour mixture, adding flour if necessary, to make a soft, smooth dough. Turn onto a floured surface and knead a few minutes. Shape into a circle about 1 �� thick. Cut three gashes into the top of the circle. Spray a pie pan with Pam. Place loaf in pan. Bake 45-50 minutes. Remove to a wire wrack and brush lightly with additional olive oil.

* Lignins, which may block or suppress the growth of cancer cells, especially breast cancer cells, occur in various quantities in many foods but are especially abundant in flax seeds and soy beans. Flax seeds re also a very good source of omega-3 fatty acids, which help protect against colon cancer and heart disease.
- Meals the Heal by Lisa Turner, pp 27, 54

Lemon Cherry Cake

1 � cups soymilk
� cup honey
Juice of 4 lemons (about 1 cup)
� cup silken tofu
� cup almond oil
2 TBS vanilla extract
Grated zest of 1 lemon
3 cups whole-wheat flour
� cup ground flaxseeds
3 tsp. baking powder
2 tsp. baking soda
1 tsp. ground cinnamon
� tsp. ground turmeric
Pam
6 oz. dried tart cherries
2 TBS honey
1 � cups apple juice
1 TBS arrowroot or cornstarch
Grated zest of 1 lemon

Preheat oven to 350�. Process first 7 ingredients in a blender until smooth. In a large bowl stir together flour and next 5 ingredients. Using an electric mixer, beat wet ingredients into flour mixture until smooth Spray two 9� round layer cake pans with Pam. Turn batter into pans. Bake 25-30 minutes or until cake pulls away from the sides of the pans and a toothpick inserted in the middle comes out clean. Cool 30 minutes in the pans on a wire rack then turn onto the wire rack to cool completely. While cakes bake, soak cherries for about 30 minutes in enough water to cover them. Drain, reserving liquid. Process cherries, honey, and apple juice in a blender until smooth. Pour into a saucepan and cook 5 minutes over medium heat. Reduce heat to low. Dissolve arrowroot in � cup cherry juice. Stir into saucepan with 1 TBS grated lemon zest. Cook, stirring, about 5 minutes or until mixture is very thick. Cool completely. Once layers are completely cooled, transfer bottom layer upside down onto a serving plate. Spread half the cherry mixture over cake. Place the top layer, top side up, onto bottom layer. Spread remaining filling on top, allowing it to drizzle down the sides. Sprinkle with remaining grated lemon zest.

* Tart cherries contain a substance called anthocyanin, which not only gives the fruit its color but may offer more potent pain relief than aspirin�and prove as effective an antioxidant as vitamins C and E. Twenty cherries appear to contain enough anthocyanin (12-25 mg) to inhibit the formation of cyclooxygenase-1 and cyclooxygenase-2, the enzymes that cause painful inflammation and the same ones targeted by aspirin and ibuprofen.
- Vegetarian Times, May 1999, p 16

Asian Mushrooms and Cabbage

8 cups shredded Napa cabbage
2 cups shredded carrots
2 cups green onions cut to 1" pieces
1 cup very thinly sliced radishes (use a mandolin)
1 � cups chopped cilantro
5 TBS cold water
3 TBS dry sherry
6 tsp. Braggs Liquid Aminos or soy sauce
4 tsp. rice vinegar
3 tsp. toasted sesame oil
2 tsp. arrowroot or cornstarch
� tsp. cayenne pepper
3 TBS canola oil
1 medium red onion, very thinly sliced to half moons
4 cloves garlic, pressed
8 large Portobello mushroom caps, thickly sliced
2 cups sliced shiitake mushrooms, tough stems discarded
12 oz. edamame (no need to thaw)

Toss together cabbage and next 4 ingredients in a large bowl. Whisk together water and next 6 ingredients in a cup. Set aside. Heat oil in a large skillet. Saut� onion and garlic until tender. Stir in mushrooms and edamame and stir-fry until mushrooms are nicely browned. Stir sauce and add to skillet. Reduce heat to medium and stir-fry a few minutes until mushrooms are evenly coated and sauce thickens. Mound cabbage mixture onto six dinner plates. Spoon mushroom mixture over cabbage mixture.
Serves 6

* Soy's health benefits come from protein, isoflavones (estrogen-like substances for which soy is the only major food source), fiber, and omega-3 fatty acids. Isoflavones help stabilize blood sugar and reduce insulin resistance as well as protect and maintain bone strength. Try soymilk or edamame or any of the many ready-to-eat possibilities.
- Prevention Guide Outsmart Diabetes, edited by Cindi Caciolo, p. 22

* Onions are a top food because, in addition to the sulfur compounds that give them their bite and are good for the heart, they contain quercetin and other antioxidant flavonoids. The sulfur compounds help combat heart disease by thinning the blood and helping to raise "good" HDL cholesterol. Use raw onions frequently for their aspirin-like effect of helping to prevent blood clots. Red and yellow onions also contain anti-inflammatory flavonoids, and red ones anthocyanins, which may help prevent cancer.
- Prevention Guide Outsmart Diabetes, edited by Cindi Cacioli, p. 21

Artichoke Pesto Quiche

1 cup Classic Basil Pesto (See Dips, etc.)
12 oz package firm silken tofu
1 TBS rice vinegar
1 TBS lemon juice
1 tsp. cider vinegar
1 tsp. rice syrup
� cup nutritional yeast
1 cup shredded soy "mozzarella" (Galaxy Foods makes a good one)
1 medium red onion, minced (pulse in a food processor)
2 (9.9 oz.) jars artichoke hearts not packed in oil, well drained, quartered, and patted dry
1 cup shredded soy "mozzarella"

Preheat oven to 400. Make pie crust according to recipe directions. Bake 10 minutes. Meanwhile process Classic Basil Pesto and next 7 ingredients in a blender until smooth. Pour into a large bowl. Stir in onion and artichokes. Turn into crust. Sprinkle with 1 cup soy "mozzarella". Bake 45 minutes. Cool to room temperature. Chill before serving.

Yield: 1 (10") quiche

* Coenzyme Q-10 is a fat soluble compound found in virtually every cell in the human body. A powerful antioxidant, Co Q-10 helps protect cells and their components from disease-causing free radicals and premature aging. By neutralizing free radicals before they become destructive, Co Q-10 is crucial to our health and well-being.

Numerous studies have shown a strong correlation between CoQ-10 deficiencies and cardiovascular disease, especially congestive heart failure and dilated cardiomyopathy where the weakened heart muscle cannot pump blood effectively throughout the body. Studies show that increasing the intake of Co Q-10 improves the heart's pumping ability in patients suffering from these conditions, thereby causing less shortness of breath, greater tolerance for exercise, and enhanced quality of life. Co Q-10 may be helpful for angina pectoris, hypertension, and arrhythmia. For serious conditions like these, however, supplementation may be necessary.

Soy is an excellent source of Coenzyme Q-10.

- Healthy Ideas, February 2009, p. 31

Gingered Peach Pie

3 lbs. peaches, pitted and sliced (Do not peel)
� cup diced crystallized ginger
� cup honey
1 TBS lemon juice
� cup whole-wheat flour

Preheat oven to 425. Make pie crust according to recipe directions. Cover and set aside. In a large bowl toss together peaches and next 4 ingredients/ Divide dough in half. Roll half to fit a 10" pie pan. Line pan with pastry shell. Sprinkle with flour. Turn peach mixture into pie shell. Roll remaining dough to make top crust. Place over peaches. Cut away excess dough. Roll and flute edges. Cur several slashes in top crust. Cut a small steam hole in the middle of top crust. Bake 15 minutes. Reduce oven temperature to 350 and bake 35-40 minutes more.

* Ginger had been used for centuries in some cultures to treat headaches., nausea, and nervous disorders, which makes physiological sense. Ginger, like aspirin and some other sophisticated anti-migraine drugs, affects prostaglandins, the body's hormone-like substances that help control pain and inflammatory responses involving histamine. In fact, ginger works much as aspirin does in blocking prostaglandin synthesis, which leads to a reduction of inflammation and pain.
- Food-Your Miracle Medicine by Jean Carper, p. 321

Spinach Celery Dip

1 bunch fresh parsley
� cup chopped celery
1 cup tightly packed spinach
6 cloves garlic
� cup soymilk
� cup silken tofu
1 tsp. vegetable broth powder

Process all ingredients in a blender until smooth

* The high mineral content of parsley helps restore the body's overall health by neutralizing acidic conditions. It's good for allergies, cellulitis, skin problems, and getting rid of excess mercury in the body.
- Healing Juices by L. A. Justice, p. 93

Tofu Steaks with Fruit Salsa

1 medium pineapple, peeled, cored, and minced
2 kiwis, peeled and diced
2 medium mangoes, peeled and diced
1 medium papaya, peeled, seeded, and diced
� medium red bell pepper seeded and minced
2 TBS minced fresh cilantro
� cup rice vinegar
2/3 cup whole-wheat flour
3 TBS nutritional yeast
1 tsp. poultry seasoning
� cup canola oil
2 lb. firm regular tofu

Stir together first 7 ingredients in a large bowl. Cover and chill thoroughly. Stir together flour, yeast, and poultry seasoning in a shallow bowl. Heat oil in a large skillet. Drain tofu, press gently to make as dry as possible, and cut crosswise to �" thick slices. Dredge tofu slices in wheat mixture and brown on both sides in hot oil. Drain on paper towels. Remove to a plate. Allow each person to spoon generous helpings of salsa over tofu steaks.

Serves 8

* Pineapple suppressed inflammation. Both the fruit and a main constituent, an antibacterial enzyme called bromelain, anti-inflammatory. Pineapple aids digestion, helps dissolve blood clots and is good for preventing osteoporosis and bone fractures because of its very high manganese content. It is also antibacterial and antiviral and mildly estrogenic.
- Food-Your Miracle Medicine by Jean Carper, p. 485

Kiwi is commonly prescribed in Chinese medicine to treat stomach and breast cancer. It is high in vitamin C, which has multiple anti-disease activity.
-Food-Your Miracle Medicine by Jean Carper p. 483

Asian Pesto Noodles

3 cups tightly packed fresh basil leaves
3 cups tightly packed fresh cilantro
3 cups tightly packed fresh mint leaves
� cup canola oil
2 tsp. brown rice syrup
2 TBS lime juice
5 cloves garlic, pressed
1 TBS Braggs Liquid Aminos or soy sauce
� tsp. freshly ground black pepper
1/3 cup dry roasted, unsalted peanuts
1 LB soba noodles

Process first 9 ingredients in a food processor until smooth. Add peanuts. Process until peanuts are finely chopped and well incorporated. Meanwhile, cook noodles according to package directions. Drain noodles. Turn into a serving bowl. Toss pesto into noodles to coat evenly.

Serves 6

* Some of the most impressive phytonutrients in garlic are allyl sulfides, which appear to help destroy cancer-causing substances in the body. In a study of nearly 42,000 women, researchers at the University of Minnesota School of Public Health found that those who ate more than one serving of garlic (1 fresh clove) a week were 35 percent less likely to get colon cancer than those who ate none.
- New Foods for Healing by Selene Yeager, p 141

* Buckwheat is an excellent source of rutin, which can curb capillary fragility.
- The Green Pharmacy by James A. Duke, Ph.D., p 540

Pasta with Avocado Pesto

1 LB whole-wheat spaghetti or angel hair
3 avocados, peeled and pitted
3 large cloves garlic, pressed
4 TBS lemon juice
1/3 cup chopped fresh cilantro
� tsp. freshly ground black pepper
Soy Parmesan, if desired

Cook pasta according to package directions. Meanwhile process avocados, garlic, lemon juice, cilantro, and pepper in a food processor until very smooth. Drain pasta. Turn into a bowl. Toss pesto into pasta. Top with Parmesan, if desired.

* Avocados are rich in monounsaturated fats, particularly a kind called oleic acid. Studies have found that these monounsaturated fats improve fat levels in the body and help control diabetes.
- New Foods for Healing by Selene Yeager, pp 70-71

Elbows, Lima Beans, Mushrooms and Tomatoes

1 (1 oz.) packages dried shiitake mushrooms
8 oz. package sun dried tomatoes
2 � cups vegetable broth
2 cups whole-wheat elbow macaroni
1 medium red onion, diced
4 cloves garlic, pressed
1 lb. frozen baby lima beans (no need to thaw)
Reserved soaking liquid plus vegetable broth to make 1 � cups
1 TBS Herbes de Provence (See below)
1 TBS arrowroot
1 TBS olive oil
� tsp. freshly ground black pepper
Pam
7 oz. shredded soy mozzarella

Preheat oven to 375. Place mushrooms and tomatoes into a medium bowl. Pour vegetable broth over them. Cover and microwave on high 5 minutes. Let sit for 15 minutes more. Meanwhile cook pasta according to package directions. Drain. Turn into a large bowl. Stir in onion, garlic, and lima beans. Drain mushrooms and tomatoes, reserving broth. Slice mushrooms. Dice tomatoes. Stir into large bowl. Measure reserved broth and, if necessary, add more broth to make 1 � cups. Pour into a blender. Add Herbes de Provence, arrowroot, olive oil, and pepper. Process until smooth. Stir into vegetable-macaroni mixture. Spray a large casserole with Pam. Turn mixture into casserole. Top with soy mozzarella. Cover and bake 45 minutes or until heated through.

Serves 6-8

* The carotenoids in tomatoes make them prime fighters against heart attack and cancer. Research has shown promising results for a number of carotenoids, particularly the lycopene found in tomatoes.
- New Foods for Healing by Selene Yeager, p. 566

* Like carotenoids, flavonoids, found abundantly in onions, are powerful antioxidants, making them great defenders against heart disease and cancer. Flavonoids also act like Teflon coating got the millions of tiny disks in your blood called platelets. They keep the platelets from clumping together in the bloodstream and forming clots, which helps prevent heart attack.
- New Foods for Healing by Selene Yeager, p. 567

Asparagus, Mushrooms, Edamame, and Rice

3 Cups vegetable broth
� TBS dried savory
1 tsp. dried tarragon
� tsp. freshly ground black pepper
1 � cups brown rice
2 TBS olive oil
1 large red onion, diced
3 cloves garlic, pressed
1 LB shiitake mushrooms, sliced, tough stems discarded
1 lb frozen shelled edamame (no need to thaw)
1 cup soymilk
1 cup shredded soy cheddar
2 TBS whole-wheat flour
Pam
1 cup shredded soy cheddar

Preheat oven to 375. Bring vegetable broth to boiling in a saucepan. Stir in herbs, pepper, and rice. Cover, reduce heat, and simmer 45 minutes to an hour until broth is absorbed and rice is tender. Meanwhile heat oil in a large skillet. Saute onion and garlic until tender. Stir in mushrooms, asparagus, and edamame. Stir-fry until asparagus is tender-crisp. Remove from heat. Process soymilk and next 2 ingredients in a blender until smooth. Stir into skillet. Stir rice into skillet. Spray a large casserole with Pam. Turn vegetable-rice mixture into casserole. Top with remaining soy cheddar. Cover and bake 40 minutes.

Serves 6

* Elevated levels of homocysteine, an amino acid in the blood, are associated with risk of coronary artery disease and stroke. B vitamins folate and B6 work in concert to metabolize or break down homocysteine.Studies have shown a reduce risk of coronary artery disease and stroke in those whose diets included plentiful sources of folate and vitamin B6. Further, studies have shown an increase risk of athersclerosis, which can lead to heart attack and stroke in those whose diets are low in these nutrients. Good sources include asparagus, bananas, broccoli, potatoes, and spinach.
- Vegetarian Times, February 2009 p. 65

"Chicken" Curry in a Hurry

3 TBS almond oil
2 (6 oz.) packages chick'n strips (Lightlife Smart Strips makes a good one)
2 � cups sliced shiitake mushrooms, tough stems discarded
12 oz. fresh green beans, trimmed
12 oz. fresh snow peas
1 head bok choy, stems separated from tender leaves
1 large apple, cored and chopped
3 cloves garlic, pressed
2 cups soymilk
3 TBS whole-wheat flour
2 tsp. curry powder
1 cup chopped fresh cilantro
6 green onions, cut to 1" pieces
� tsp. black pepper
Hot cooked brown rice for 6

Heat oil in a large skillet. Stir in chick'n strips, mushrooms, green beans, snow peas, bok choy stems, apple, and garlic. Stir-fry just until almost tender-crisp. Process soymilk, flour, and curry powder in a blender until smooth. Stir into skillet. Immadiaately stir in cilantro, green onions, black pepper, and tender bok choy leaves. Stir-fry just until greens wilt. Serve over hot, cooked rice

Serves 6

* Both oxidation and inflammation are involved in the development of cardiovascular disease. But thanks to their potent antioxidantive and anti-inflammatory activity, flavonoids pack a powerful one-two punch against heart disease. In particular, this large class of plant chemicals keeps the lining of the arteries flexible, which improves blood flow and reduces blood clotting. Flavonoids are found in cocoa, dark chocolate, green tea, red wine, onions, and apples.
- Vegetarian Times, February 2009, p. 65

* Many studies show a lower risk for colorectal cancer with a higher intake of dietary selenium, primarily found in Brazil nuts, Brewer's yeast, broccoli, brown rice, and onions.
- Healthy Ideas, March 2009, p. 23

Cheesy Asparagus Mushroom Quiche with Rosemary and Lemon Pepper

1 recipe Flaky Pie Crust (See below)
1 recipe Tofu Cream Uncheese (See below)
1 recipe Tofu Sour Cream (See below)
6 oz shredded soy mozzarella
� cup soy Parmesan
2 TBS fresh rosemary leaves
1 TBS lemon pepper
1 small red onion, minced
4 cloves garlic, pressed
2 cups minced mushrooms of choice (I used shiitakes)
1 LB very thin fresh asparagus spears cut to �" lengths
6 oz shredded soy mozzarella

Preheat oven to 400. Make crust according to recipe directions. Roll to fit a 10" pie plate. Flute edges. Bake 10 minutes. Remove from oven and cool. Meanwhile, process Tofu Cream Uncheese and next 5 ingredients in a food processor until very smooth. Turn into a large bowl. Stir in onion and remaining ingredients. Turn mixture into cooled pie crust. Bake 40 minutes. Top quiche with remaining mozzarella and bake 5 minutes more. Serve hot, at room temperature, or cold.

* Research continues to confirm that omega-3 fatty acids, a class of polyunsaturated fats, play a key role in heart health. Omega-3s give rise to anti-inflammatory molecules known as resolvins and protectins both of which ward off blood clots that can trigger stroke and heart attack. Additionally, omega-3s lower triglyceride levels, a risk factor for heart disease. Researchers have found that they also increase levels of good HDL cholesterol. Flaxseed, flaxseed oil, soy, canola oil, and certain green leafy vegetables are excellent sources of omega-3 fatty acids.
- Vegetarian Times January 2009 P 65

Tofu Vegetable Stir-Fry

1 LB extra firm regular tofu, drained and gently pressed
� cup nutritional yeast
1 tsp. poultry seasoning
1/2tsp. freshly ground black pepper
3 TBS grape seed oil
2 cups chopped broccoli
1 head bok choy, chopped, stems separated from leaves
2 cups shiitake mushrooms, sliced, tough stems discarded
1 Japanese eggplant, chopped
2 TBS grated fresh ginger
3 cloves garlic, pressed
� cup dry sherry
2 TBS Braggs or soy sauce
2 TBS toasted sesame oil
2 cups fresh snow peas
2 cups frozen edamame
2 cups fresh baby corn
8 green onions
Hot, cooked brown rice for 6

Cube tofu to bite size pieces. Stir together nutritional yeast, poultry seasoning, and black pepper in a shallow bowl. Heat oil in a large skillet. Dredge tofu cubes in nutritional yeast mixture, shaking off the excess. Brown tofu on all sides in skillet. Stir in broccoli, bok choy stems, and next 4 ingredients. Stir in sherry leftover nutritional yeast mixture, and next 2 ingredients. Stir-fry until broth is smooth. Stir in snow peas and next 3 ingredients. Stir-fry until heated through. Serve over hot brown rice.

* Scientists agree that a diet rich in potassium is associated with lower blood pressure levels. Potassium lowers blood pressure by countering the effects of excess sodium and by aiding in the transmission of nerve impulses and promoting normal muscle function, both of which are vital for optimal heart and blood vessel function. Good sources of potassium include potatoes, bananas, tomatoes, dark leafy greens, prunes, soy, lima beans, pumpkin seeds, avocados, and almonds.
- Vegetarian Times February 2009 P 65

* Soybeans are high in fiber, protein, and isoflavones. They are low in saturated fat and contain no cholesterol. Soybeans contain all nine essential amino acids, making soybeans a complete protein.
- Healthy Ideas, Spring 2009 p 8

Mornay Sauce

3 cups water
� cup ground raw cashew pieces (use a coffee grinder)
1/3 cup nutritional yeast
Juice of 1 lemon (about � cup)
2 TBS arrowroot or cornstarch
2 tsp. onion powder
1 tsp. garlic powder
2 tsp. vegan Worcestershire sauce
1 tsp. Dijon mustard
Dash nutmeg

Process first 8 ingredients in a blender until very smooth. Transfer to a saucepan and bring to boiling, stirring constantly. Reduce heat and simmer, stirring, until thick and smooth. Remove from heat and stir in remaining ingredients.

* Nuts are loaded with polyphenols, a substance that researchers now believe helps tackle cancer before it begins to spread uncontrollably throughout the body.
- Healing Foods from the Bible by Bernard Ward p 69

Tofu Devonshires

3 cups water
3 TBS All Seasons Blend (See below)
1 LB extra firm regular tofu, frozen, thawed, drained, and cut to 8 equal slices
� cup cider vinegar
� cup water
1 TBS soy sauce
1 tsp. almond oil
1 tsp. garlic powder
1 tsp. ground ginger
1 LB seitan, drained and thinly sliced
Pam
8 slices whole-wheat toast
2 large ripe tomatoes, sliced
1 recipe Mornay Sauce (see above)

In a 9" square baking pan bring water and All Seasons Blend to boiling. Add tofu slices in a single layer. Reduce heat and simmer 30 minutes. Meanwhile, whisk together vinegar and next 5 ingredients in a bowl. Add seitan. Let marinate 30 minutes. Preheat oven to 400. Using a spatula, carefully remove tofu slices and drain. Drain seitan. Spray a baking sheet with Pam. Arrange toast slices in a single layer on sheet. Distribute seitan evenly on top of toast. Top with tofu slices and sliced tomato. Spoon Mornay Sauce over all. Bake 15 minutes. Carefully remove Devonshires onto warm serving dishes.

* Tofu is a wonderful source of Coenzyme Q-10, usually called Co Q-10, a substance that shows much promise in preventing free radical damage from insufficient oxygen intake and congestive heart failure. It's also been shown to aid in the treatment of angina (chest pains) and can help treat muscle weakening diseases such as muscular dystrophy. It boosts immunity. Also it can help recycle vitamin E that gets used up in scavenging free radicals. It can help prevent the oxidation of LDL (bad) cholesterol by free radicals. Other sources of Co Q-10 include nuts, seed oils, and vegetable oils.
- Meals that Heal by Lisa Turner pp 77-78

Creamy Broccoli Soup

1 tsp. olive oil
� cup dry white wine
1 head broccoli, florets and stems, roughly chopped
1 large red onion, roughly chopped
2 cloves garlic, pressed
1 tsp. dried thyme
� tsp. dried basil
5 cups vegetable broth
� cup uncooked rolled oats
Cayenne pepper to taste

Measure al ingredients into a large saucepan and bring to boiling. Cover, reduce heat, and simmer until broccoli is very soft. Process in a blender until smooth. Re-warm if necessary.

* According to a 19-year survey that examined the effects of fiber intake on heart attacks in about 10,000 adults, those who ingested the most soluble fiber had a 12 percent reduction I n coronary heart disease events. Soluble fiber combines with water in the GI tract to form a gelatinous mass that "sponges up" cholesterol, diminishing its absorption and escorting it out of the body. It also slows down the digestion and absorption of carbohydrates, giving rise to lower and more stable blood glucose and insulin levels, which has favorable effects on metabolism and arterial health. Good sources of soluble fiber include whole grains, such as oats and barley; beans; okra; and Brussels sprouts.
- Vegetarian Times, February 2009, p.65

* Elevated levels of homocysteine, an amino acid in the blood, are associated with the risk of artery disease and stroke. The B vitamins folate and B6 work in concert to metabolize or break down homocysteine. Harvard's famous nurses' health study showed a reduced risk of cardiovascular disease in women who regularly used multivitamins (a major source of folate and B6) and also in those with high dietary intake of vitamin B6 and folic acid. In another study, reported in the journal Circulation, researchers at the Cleveland Clinic Foundation in Ohio found a link between low blood levels of vitamin B6 and folic acid and an increased risk of athersclorosis, which can lead to heart attack and stroke. Good sources of vitamin B6 and folate include fortifies breakfast cereals, spinach, broccoli, asparagus, potatoes, bananas, and sunflower seeds.
- Vegetarian Times, February 2009, p.65

Mediterranean Asparagus

1 1.2 LBS fresh asparagus
15 oz. jar marinated artichoke hearts
4 TBS olive oil
1 large red onion, chopped
5 cloves garlic, pressed
2 tsp. dried oregano
2 tsp. dried mint
� cup slivered sun dried tomatoes
1 LB whole-wheat rotini or penne pasta
2/4 cup dry white wine
1/3 cup soy Parmesan
� cup minced fresh parsley

Bring a large pot of water to boiling. Meanwhile cut asparagus to 1" pieces. Drain artichoke hearts. Heat oil in a large skillet. Add onion, garlic, oregano, and mint. Saut� until onion is browned. Add asparagus, artichokes, and tomatoes. Add pasta to boiling water. Saut� vegetables until asparagus is bright green. Add wine and soy Parmesan to skillet. Stir, reduce heat, and cover. Drain pasta. Toss into vegetables. Transfer to a serving bowl and sprinkle with parsley.

* Asparagus is a super source of glutathione, an antioxidant with strong anti-cancer activity.
- Food-Your Miracle Medicine by Jean Carper p 474

Gingered Pear Pie

� cup honey
1 TBS lemon juice
1 TBS grated fresh ginger
1 tsp. ground cinnamon
� tsp. ground nutmeg
2 TBS whole-wheat flour
Grated zest of 1 orange
7 Bosc pears, scrubbed and sliced (do not peel)
Double recipe Flaky Pie Crust (See below)

Preheat oven to 375. In a large bowl, stir together first 7 ingredients. Stir in pears. Divide dough in half. Roll out to fit a 10" pie pan. Line pan with shell. Turn filling into shell. Roll top crust and arrange over fruit. Cut away excess dough. Flute edges. Cut slits in top crust to release steam. Bake 50-55 minutes. Cool 1 hour before serving.

* Ginger helps to prevent migraine headaches and osteoarthritis. It helps to relieve the symptoms of rheumatic arthritis. It acts as an antithrombotic and anti-inflammatory in humans. It is an antibiotic in test tubes (it kills salmonella and staff bacteria), and an antiulcer agent in animals. It also has antidepressant, anti-diarrheal, and strong antioxidant activity. It ranks very high in anticancer activity.
- Food-Your Miracle Medicine by Jean Carper p 481

Veggies, Pasta, and Pesto

2 TBS olive oil
1 large red onion, chopped
13 oz package Italian Style Veggie Brats (Yves makes a good one), cut to 1/8" coins
2 cups chopped fresh broccoli
1 medium yellow crookneck squash, chopped
2 cups sliced mushrooms of choice (use several varieties for a more interesting taste)
1 LB cooked whole-wheat chiocciole or other medium size pasta (cook 1-2 minutes less than recommended)
Pam
2 cups Classic Basil Pesto (See below.)
2 (7 oz) packages shredded soy mozzarella
� cup pine nuts

Preheat oven to 350. Heat oil in a large skillet. Saut� onion and brats in oil until lightly browned. Reduce heat to medium high. Stir in broccoli and next 3 ingredients. Stir-fry until tender crisp. Spray a 9X13" baking dish with Pam. Layer half the pasta in dish. Top with a layer of half the vegetable mixture. Spoon half the pesto over vegetables, spreading as well as possible. Sprinkle with half the mozzarella. Repeat, using the rest of the ingredients. Cover with foil so that foil does not touch food. Seal edges. Bake 45 minutes. Uncover, sprinkle with pine nuts, and bake 5 minutes more

* Eat more vegetables, especially those of the cabbage family, such as broccoli, Brussels sprouts, cauliflower, and kale to reduce your rick of colorectal cancer. These veggies contain a substance that inhibits colon cancer cell proliferation. And several studies find that garlic consumption protects against this cancer. Certain flavonoids, found in apples, beans, onions, and tea appear to protect against colorectal tumors. While the research is somewhat mixed, the American Institute for Cancer Research says that dietary fiber (found in minimally processed fruits, vegetables, and whole grains, probably protects against colorectal cancer.
- Healthy Ideas March 2009 p. 22

Anadama Bread

� cup cornmeal
1 cup boiling water
1 cup warm soy milk
2 TBS olive oil
� cup molasses
� cup honey
2 packages active dry yeast
1 tsp. honey
� cup warm (110-115 degrees) water
6 cups whole-wheat flour
Pam

Measure cornmeal into a large bowl. Pour boiling water over cornmeal to soften it. Stir in the next 4 ingredients. Dissolve yeast and 1 tsp. honey in warm water. Set aside 5-10 minutes or until foamy. If mixture fails to foam, discard and try again. Slowly stir one cup of flour at a time into cornmeal mixture. Stir in yeast mixture. Knead on a lightly floured surface until smooth and elastic. Spray a large bowl with Pam. Place dough in bowl and turn once to coat both sides. Cover with a clean damp cloth and let rise in a warm place 1 hour. Punch down. Spray two loaf pans with Pam. Divide dough in half and pat each half into a loaf pan. Cover with a clean damp cloth and let rise in a warm place 1 hour. Preheat oven to 375. Bake 45 minutes. Turn onto a wire rack to cool.

* Eating a diet high in while grains can lower the risk of ischemic heart disease enormously. Studies show that for each 10 g increase in while-grain fiber per day, men had a 30% decrease in heart attack risk.
- Prevention magazine March 1999 P 100

Asparagus Tart

1 TBS olive oil
1 LB fresh asparagus, cut to 1" pieces, tough ends discarded
1 medium red onion, coarsely chopped
� cup soy milk
12 oz package firm silken tofu
2 TBS whole-wheat flour
2 eggs or egg replacer equivalent to 2 eggs
� cup shredded soy mozzarella (Galaxy foods makes a good one)
� tsp. ground nutmeg
1 recipe Flaky Pie Crust (See below)

Preheat oven to 425. In a skillet saut� asparagus and onion until slightly tender. In a blender puree soy milk, tofu, flour, egg substitute, and nutmeg until smooth. In a large bowl mix asparagus mixture, tofu mixture, and soy mozzarella. Make pie crust according to recipe directions and roll to fit a 9" pie pan. Place in pan, cutting away excess. Flute edges. Prick with a fork several times. Pour asparagus mixture into shell. Bake 40-45 minutes. Serve hot or cold.

* Asparagus contains asparagine, an amino acid that stimulates the kidneys to get rid of toxic waste. It also improves circulation and helps "unglue" fatty deposits so they can be washed away. It's good for eczema, kidney problems, prostate, and weight loss.
- Healing Juices by L. A. Justice P. 82

Almond Carob Pudding

2 (12 oz) packages firm silken tofu
� cup honey
4 TBS unsweetened carob powder or cocoa
1 tsp. almond extract
� cup ground almonds (use a coffee grinder)
Sliced almonds for sprinkling

Process first 5 ingredients in a blender until smooth. Pour into serving glasses. Sprinkle with sliced almonds. Chill thoroughly before serving.

* Almonds are an excellent source of riboflavin (vitamin B 2), which helps to improve the memory.
- Meals that Heal by Lisa Turner P 25

Tomato Pesto

1 cup sun dried tomatoes
2 cups boiling water
� cup olive oil
7 cloves garlic
� cup pine nuts
� cup fresh basil
� cup fresh parsley

In a heat safe bowl, combine tomatoes and water. Let stand 15 minutes. Drain, reserving 1 cup soaking liquid. Process reserved liquid and remaining ingredients in a blender until almost smooth. Transfer to a serving bowl or spoon over cooked pasta. (Use the leftover soaking liquid as stock for soup)

* Lab experiments have shown that garlic kills breast cancer cells. Just make sure you give your garlic a chance to "rest" after you've peeled it and before you cook it. Putting it in the pan just after you've peeled and chopped it doesn't allow its cancer-fighting compounds to form. Let it sit for 10-15 minutes before heating.
- 1001 Best Health Tips Doug Hill, Editor P 69

Black Eye Pea Salad

2 cups cooked black eye peas
1 medium red onion, chopped
1 red bell pepper, seeded and chopped
1 large carrot, grated
5 green onions, chopped
� cup olive oil
� cup balsamic vinegar
1/3 cup chopped fresh parsley
3 cloves garlic, pressed
1 TBS Braggs Liquid Aminos or soy sauce

Toss first 5 ingredients in a salad bowl. Whisk together olive oil and remaining ingredients in a small bowl. Pour over salad and toss well.

* Like other beans and legumes, black eye peas are rich in potassium and phosphorus and loaded with fiber. They have shown promise in protecting against cancer, including pancreatic cancer and cancers of the colon, breast, and prostate. The phytoestrogens in black eye peas and other beans have been shown to regulate estrogen activity while possessing estrogen like properties. High consumption of black eye peas and other beans may, therefore, reduce the risk of certain estrogen related cancers, such as cancers of the breast. Lignins and isoflavonoids found in these foods may also have a chemopreventive effect on cancers of the male reproductive system. Other compounds in beans and legumes include phytates, which may help prevent certain types on intestinal cancer.
- Meals That Heal by Lisa Turner PP 55-56

Tofu Croutons

1 LB firm or extra firm regular tofu
� cup Braggs Liquid Aminos or soy sauce
1 TBS olive oil
1 tsp. Italian seasoning (See below)
� tsp. paprika

Preheat oven to 350. Drain tofu in a colander for at least 10 minutes. Squeeze gently and dry with paper towels. Cut into �" cubes. Combine remaining ingredients in an 8" square baking pan. Add tofu and bake 30 minutes. Raise oven temperature to 375 and bake 25 minutes more. Turn the cubes after about 40 minutes in the oven.

* Soy modestly reduced hot flashes in number and severity in some but not all recent studies. However, in Asia, where soy is eaten daily, women experience much less trouble with hot flashes.
- Prevention magazine November 1998 p 184

Avocado Tofu Dressing

1 ripe avocado, pitted and peeled
1 cup silken tofu
2 TBS olive oil
2 TBS cider vinegar
1 TBS honey
1 TBS lemon juice
� tsp. garlic powder

Process all ingredients in a blender until smooth.

* Although olive oil, almonds, and avocados are high in fat, most of it is monounsaturated fat that tends to improve cholesterol and dramatically protect rather than destroy arteries.
- Food-Your Miracle Medicine by Jean Carper P 53

Asparagus Tomato Pitas

Pam
4 whole-wheat pitas
Dijon mustard
2 LB fresh asparagus spears, lightly steamed
3-4 medium tomatoes, thinly sliced
1 TBS dried dill weed
8 oz package shredded soy mozzarella (Galaxy Foods makes a good one)

Preheat oven to 400. Spray a baking sheet with Pam. Cut pitas in half to make 8 disks. Arrange on baking sheet. Spread each with mustard. Top with asparagus spears, cutting spears to fit. Arrange tomato slices over asparagus. Sprinkle with dill. Top with soy mozzarella and bake until the cheese melts. Roll up or eat as an open faced sandwich.

* B2 (riboflavin) is necessary for red blood cell formation, antibody production, cell respiration, and growth. It alleviates eye fatigue and is important in the prevention and treatment of cataracts. It aids in the metabolism of carbohydrates, fats, and proteins. Asparagus is a good source of riboflavin, as are broccoli, Brussels sprouts, currants, legumes, nuts, and spinach.
- Prescription for Nutritional Healing by James F. Balch MD and Phyllis A Balch CNC p 6

Apple Vegetable Soup

3 cups apple juice
2 large apples, cored and chopped (do not peel)
1 large red onion, chopped
2 cloves garlic, pressed
1 tsp. ground cumin
� tsp. Tabasco sauce
3 medium carrots, chopped
1 cup sliced red cabbage
� bunch fresh parsley, chopped (about a cup)
1 cup chopped endive, tightly packed

Measure first 6 ingredients into a large saucepan and bring to boiling. Reduce heat and simmer until onion is soft. Process in a blender until smooth. Return to pan. Add carrots and next 2 ingredients. Simmer until carrots reach desired tenderness. Add endive and continue simmering until endive wilts.

* Chicory and endive, usually used in salads, have a high magnesium content which "glues" calcium and phosphorus to the bones. They are good for adding mass to bone as well as lubricating the joints. They're good for fractures, osteoporosis, tendonitis, herniated discs, flushing fat, and constipation.
- Healing Juices by L. A. Justice pp 88-89

Easy Apple Dessert

Pam
2 large unpeeled apples, cored and sliced
1 TBS almond oil
� cup honey
� cup soymilk
1 cup whole-wheat flour
1 tsp. baking powder
1 tsp. ground cinnamon

Preheat oven to 350. Spray an 8" square baking pan with Pam. Arrange the apple slices in pan. Stir together oil and remaining ingredients in a medium bowl. Spread over apples. Bake 30 minutes or until a toothpick inserted in the middle comes out clean. Top with Creamy Tofu Topping, if desired. (See below)

* The high pectin in apples fights fat and lowers cholesterol. Their fiber stimulates digestion. Their pulp helps dissolve acid crystal deposits in the joints. They're good for arthritis, constipation, high cholesterol, sluggish liver, and obesity.
- Healing Juices by L. A. Justice P 81

Creamy Tofu Topping

12 oz package silken tofu
2 TBS honey
� TBS lemon juice
� tsp. vanilla extract

Process all ingredients in a blender until smooth.

* I think you would so well to learn about soy foods and eat more of them. Substituting them for some of the animal foods in the standard Western diet would be a healthful change, perhaps one of the most healthful changes you could make. At one stroke, you would decrease intake of saturated fat and increase omega-3s, fiber, and protective phytochemicals. You would also eat lower on the food chain and so lessen your exposure to environmental toxins, not to mention the drugs and hormones in meat.
- Eating Well for Optimum Health by Andrew Weil, M.D. pp 118-119

SesameTofu and Veggies

1 LB regular extra firm tofu, drained and patted dry
� cup nutritional yeast
1 tsp. poultry seasoning
� tsp. freshly ground pepper
Pam
1 medium red onion very thinly sliced to half moons
3 cups sliced shiitake mushrooms (discard tough stems)
2 medium yellow crookneck squash cut to �" thick sticks (about 3 cups)
2 cups broccoli cut to bite size pieces
3 cups maitake mushrooms broken to bite size pieces
3 cups carrot sticks (about �" thick)
15 oz can aduki beans, rinsed and drained
Leftover nutritional yeast mix
4 cloves garlic, pressed
2 TBS grated ginger root
� cup toasted sesame oil
2 TBS Braggs Liquid Aminos or soy sauce
� cup dry sherry
� tsp freshly ground black pepper
Pam
� cup sesame seeds

Cut tofu to bite size cubes. Mix nutritional yeast and next 2 ingredients in a shallow bowl. Dredge tofu cubes in nutritional yeast mixture. Spray a skillet with Pam. Heat skillet. Brown tofu cubes on all sides. Meanwhile stir together onion and next 6 ingredients in a very large bowl. Stir in tofu cubes. Process leftover nutritional yeast mixture and next 6 ingredients in a blender until very smooth. Stir into vegetable mixture. Spray a very large casserole with Pam. Turn vegetable mixture into casserole. Cover and refrigerate 1 day. Stir again. Preheat oven to 375. Sprinkle casserole with sesame seeds. Cover and bake 1 to 1 1/2 hour or until heated through and vegetables are tender-crisp.

* Coenzyme Q 10 is an enzyme found throughout the body and is used in Japan to treat high blood pressure, angina, congestive heart failure, and other ailments. Coenzyme Q 1o is found in broccoli, some meats, and in tofu.
- Prevention Guide's Natural Cures, edited by Cindy Caciolo P. 62

* Beta carotene, found in carrots; broccoli; yellow squash; and other red, orange, and yellow vegetables boosts immunity, maintains healthy tissue, aids in bone formation, and protects vision.
-Prevention Guide's Natural Cures, edited by Cindy Caciolo P 28

Apple, Pear, and Almond Pudding

1 large apple, quartered and cored (do not peel)
1 medium Bosc pear, quartered and cored (do not peel)
2 (12 0z) packages extra firm silken tofu
3 TBS pure maple syrup
� tsp. ground cloves
� tsp. ground nutmeg
1 tsp. ground cinnamon
� tsp. almond extract
1 cup almonds
� tsp. ground cinnamon
1 � tsp. pure maple syrup

Mince apple and pear (pulse in a food processor). In a blender process tofu and next 5 ingredients until very smooth. Turn into a large bowl. Stir in fruit. Spoon into serving glasses, filling half way. Pulse almonds, cinnamon, and pure maple syrup in a food processor until almonds are minced and well coated. Measure 1 TBS of nut mixture over pudding in each serving glass. Fill each glass the rest of the way with pudding. Top each with remaining nut mixture. Chill thoroughly before serving.

* Calcium is best known for building strong bones, however several studies have linked calcium to blood pressure. Calcium can produce a small drop in elevated blood pressure, especially in those who are low in the mineral. Tofu and almonds are rich in calcium.
- Prevention Guide's Natural Cures, edited by Cindy Caciolo P 63

* Cinnamon not only reduces blood pressure, but it also helps to lower cholesterol and triglycerides. Cinnamon can help prevent or alleviate diabetes and its complications.
- Prevention Guide's Natural Cures, edited by Cindy Caciolo P 73

Caraway Biscuits

1 1/3 cup soymilk
1 TBS nutritional yeast
� tsp. liquid smoke
2 tsp. honey
1 tsp. Dijon mustard
1 tsp. Worcestershire sauce
1 � tsp. onion powder
� tsp dry mustard
2 1/3 cups whole-wheat flour
� cup soy flour
2 � tsp. baking powder
1/2tsp. baking soda
1 tsp. caraway seeds
Pam

Preheat oven to 400. In a blender process first 8 ingredients until completely smooth. In a large bowl stir together whole-wheat flour and next 4 ingredients. Stir liquid ingredients into flour mixture just until uniformly moist. Do not over mix. Spray a baking sheet with Pam. Drop batter by rounded tablespoons onto baking sheet. Bake 15 minutes or until a toothpick inserted in the middle comes out clean. Cool on a wire rack.

* Amenorrhea is the medical term for the lack of menstruation in women who should have regular periods. While there are many possible reasons for this, including hormonal imbalance, stress, several herbs may help. Among them are caraway, carrots, celery, coriander, cilantro, cumin, ginger, hyssop, lavender, lemon balm, marjoram, oregano, parsley, rosemary, rue, saffron, tarragon, thyme, and turmeric.
- The Green Pharmacy by James A. Duke, Ph.D. pp 51, 53

Cranberry Stuffed Acorn Squash

1 large acorn squash
1 large unpeeled apple
1 cup cranberries (frozen is okay)
3 TBS thawed orange juice concentrate plus extra for glaze
3 TBS honey
1 � tsp. ground cinnamon
� tsp. allspice

Preheat oven to 350. Halve squash and place in a pan cut side up. Add � inch water to pan. Core and dice apple. Stir together with cranberries and next 4 ingredients. Spoon into squash cavities. Lightly coat exposed edges of squash with extra orange juice concentrate Bake 1 hour and 15 minutes.

* Winter squash is almost overloaded with nourishing compounds. In fact, winter squash contains such a rich array of vitamins, minerals, and other compounds that scientists have just begun t map their healing potential. We know they are loaded with beta-carotene, a known cancer fighter. However, they're also rich in alpha-carotene and other nutrients.
- New Foods for Healing by Selene Yeager pp 662, 664

Avocado Strawberry Salad

Salad greens for 4
2 ripe avocados
Juice of 1 lime
1 pint strawberries, hulled, rinsed, and sliced
� cup white vinegar
Juice of 1 orange
1 TBS grated orange zest
� cup chopped fresh parsley
1 tsp. honey
� tsp. paprika
� cup almond oil

Arrange a bed of greens on each of 4 individual salad plates. Peel avocados and cut in half lengthwise. Remove pits. Wash generously with lime juice. Place half an avocado on each salad plate, cut side up. Mound strawberries in the well of each avocado half, letting them spill over onto the salad greens. In a small bowl whisk together the remaining ingredients. Spoon dressing over each salad.

* Avocado benefits arteries. It lowers cholesterol and dilates blood vessels. Its main fat, monounsaturated oleic acid (also concentrated in olive oil), acts as an antioxidant to block the artery destroying toxicity of bad LDL type cholesterol. It's one of the richest sources of glutathione, a powerful antioxidant. It has been shown to block thirty different carcinogens.
- Food-Your Miracle Medicine by Jean Carper p 474

Basil Chive Bread

1 cup warm (115 degrees) water
2 packages active dry yeast
1 cup warm (115 degrees) soymilk
1 tsp. honey
1 recipe Tofu Ricotta Uncheese (see below)
1 cup fresh chopped chives
1 cup fresh basil leaves
7 cups whole-wheat flour
Pam

Dissolve yeast in water in a small bowl. Let sit 5 minutes or until foamy. If mixture fails to foam, begin again. Process soymilk and next 4 ingredients in a blender until well blended. Measure half the flour into a large bowl. Stir in milk mixture. Stir in yeast mixture. Cover with a clean, damp cloth and let rise in a warm place 1 hour or until doubled in bulk. Stir down. Stir in remaining flour. Turn onto a lightly floured surface and knead until smooth and satiny. Spray two 4"x 8" loaf pans with Pam. Cut dough in half and place half of the dough into each pan. Cover with a clean, damp cloth and let rise in a warm place 1 hour or until doubled in size. Preheat oven to 375. Bake 45-50 minutes or until loaves are golden and sound hollow when rapped. Turn onto a wire rack to cool.

* Chives stimulate the appetite and aid in digestion. High in iron, they are useful against anemia. Chives are also high in vitamin C, an important antioxidant.
- Earl Mindell's Herb Bible p. 73

Tofu Ricotta Uncheese

1 LB firm regular tofu, drained
Juice of 1 large lemon (about � cup)
2 tsp. dried basil
1 tsp. honey
� tsp. garlic powder

Mash all ingredients together until mixture has a fine grainy texture. Store covered in the refrigerator.

* Tofu tops the list of foods that offer protection against lung cancer. Other helpful foods include other soy products such as miso, soy milk, and soy beans. Fresh leafy greens are also helpful, as are carrots, tomatoes, broccoli, and fresh fruit.
- Food-Your Miracle Medicine by Jean Carper pp 254-255

Tofu Ricotta Uncheese Dip

1 recipe Tofu Ricotta Uncheese (see above)
2 cups fresh basil leaves
4 large cloves garlic
1.2 cup walnuts
� cup soy Parmesan

Process all ingredients in a blender until desired smoothness is attained.

* Because prostate cancer rates are low in Asia and because soy is believed to protect against prostate cancer, Memorial Sloan-Ketterling Cancer Center in New York City is beginning a study of men witht prostate cancer to see if a special diet that includes soy can slow the progression of the disease.
- Prevention Magazine November 1998 P 184

Tempeh Nut Ball

8 oz. package tempeh
1 � cups sliced almonds
3 TBS nutritional yeast
2 TBS Braggs Liquid Aminos or soy sauce
2/3 cup Vegan "Mayonnaise" (See below)

Unwrap tempeh and put into a microwave safe dish. Microwave on HIGH 5 minutes. Turn and microwave 5 more minutes. Set aside to cool. Toast almonds in a dry skillet over medium high heat until fragrant and golden brown. Measure 1 cup almonds into a mixing bowl. Transfer the remaining almonds into a shallow bowl. Grate tempeh into mixing bowl. Add remaining ingredients, stirring, until well combined. Refrigerate 2 hours or until firm. Roll into a ball. Roll ball in remaining almonds to coat. Wrap tightly in plastic wrap and refrigerate 2-3 hours or until ready to serve. Serve with crackers or vegetables.

* Some experts believe that soy may hold the key to lowering your risk of breast, endometrial, and colon cancers in addition to helping prevent osteoporosis and strokes.
- Prevention Magazine March 1999 p 95

Vegan "Mayonnaise"

12 oz. package silken tofu
2 TBS lemon juice
1 TBS white vinegar
1-2 tsp. rice syrup
1 tsp. prepared yellow mustard

Process all ingredients in a blender until smooth. Stores well in the refrigerator.

* Nutritionally, tofu, even without its plant estrogen content, is an extraordinary food. In a �-cup serving you get about 10 grams of protein and only 90 calories. If it's made with calcium sulfate, it will give you 553 mg of calcium in a serving. That's a third to a half of the recommended calcium intake for menopausal women. Along with the protein and calcium, tofu gives you iron, zinc, and B vitamins.
- Estrogen the Natural Way by Nina Shandler p. 28

Almond Bran Muffins

1 cup sliced or slivered almonds
2 cups whole-wheat flour
2/3 cup oat bran
2 tsp. baking powder
Egg replacer equivalent to 2 eggs
� cup silken tofu
� cup almond oil
1/3 cup pure maple syrup
1 cup soymilk
2 tsp. almond extract
Pam

Preheat oven to 400. Spread almonds on a baking sheet and toast in the oven 5 minutes. Let cool a few minutes. Rind to a fine powder in a coffee grinder, blender, or food processor. Turn into a large bowl. Stir together with the rest of the dry ingredients. Process the wet ingredients except Pam in a blender until smooth. Stir into dry ingredients just until uniformly moist. Spray a muffin pan with Pam. Spoon batter into muffin cups. Bake 20 minutes or until a toothpick inserted in the middle comes out clean. Let cool in the pan about 5 minutes before turning onto a wire rack to cool.

* One reason nuts are so nutritious is that they are rich in important minerals, such as zinc, copper, iron, calcium, magnesium, and phosphorous.
- Healing Foods from the Bible by Bernard Ward P 69

Tofu and Gravy

2 LB firm regular tofu (not silken)
� cup Braggs Liquid Aminos
1 TBS olive oil
1 large red onion, chopped
� cup nutritional yeast
� cup tahini
1 TBS whole-wheat flour
1 TBS Braggs Liquid Aminos
1 � cups water
2 TBS fried parsley
� cup wheat germ
� cup nutritional yeast
� tsp. poultry seasoning
� tsp. dried sage
� tsp. dried thyme
Pam

Drain and towel dry tofu. Slice crosswise into �" thick slices. Pour � cup Braggs into a baking sheet large enough to hold all the tofu slices in a single layer. Arrange tofu in tray and marinate 15 minutes, turning once. Meanwhile heat oil in a skillet. Saut� onion until browned. In a blender process � cup nutritional yeast, tahini, and next 5 ingredients until smooth. Pour into skillet. Simmer, stirring occasionally, until thickened. Meanwhile, stir together wheat germ and next 4 ingredients in a shallow bowl. Spray a large skillet with Pam. Dredge tofu in wheat germ mixture and fry in hot Pam until golden brown on both sides. Arrange tofu slices in a single layer on a serving platter and top with gravy.

* Tofu is fortified with calcium and so helps prevent osteoporosis by building strong bones and teeth. It's loaded with B vitamins, essential fatty acids, zinc, and iron. It's rich in the phytoestrogens genistein and saponin, which help regulate hormone levels and alleviate PMS and menopausal symptoms.
- Vegetarian Times December 1998 P 48

Iranian Bean Soup

� cup dried chickpeas
� cup dried black eye peas
� cup dried kidney beans
� cup lentils
� cup split peas
� cup brown rice
2 medium red onions, chopped
6 cloves garlic, pressed
1 TBS olive oil
6-8 cups water (more, if desired)
1 TBS ground coriander
2 TBS ground cumin
2 TBS ground cinnamon
2 TBS ground turmeric
2 TBS dried mint
6 green onions, chopped
2 cups chopped fresh parsley
1 cup chopped fresh dill
� cup chopped fresh basil
10 oz. package fresh spinach, roughly chopped

Soak beans (but not lentils or split peas) overnight. Drain. Turn into a large soup pot with lentils and next 11 ingredients. Bring to boiling over medium high heat. Reduce heat and simmer until beans reach desired tenderness. Don't worry about the lentils and split peas. They're there as a thickening agent. Add remaining ingredients and continue to simmer until spinach is wilted.

* Turmeric owes its healing powers to curcumionoids, which have strong antioxidant properties and have been shown to be potent anti-inflammatory agents comparable in strength to many prescription medications. They can prevent the formation of free radicals and neutralize existing free radicals. Curcuminoids also have antiviral, antibacterial, antifungal, and anti-parasitic properties and may help protect against cancer and heart disease.
- Meals that Heal by Lisa Turner P. 67

Almond Pumpkin Pie

2 � cups ground almonds
3 TBS almond oil
4 TBS honey
Pam
3 cups pumpkin puree
12 oz extra firm silken tofu
� cup honey
1 TBS rice vinegar
1TBS lemon juice
1 TBS grated fresh ginger root
2 tsp. ground cinnamon
1 tsp. cider vinegar
1 tsp. rice syrup
� tsp. ground cloves
� tsp. ground nutmeg
� cup whole almonds

Preheat oven to 375. Stir together first three ingredients in a large bowl until mixture holds together and is uniformly moist. Spray a 10" pie place with Pam. Pat almond mixture into pie plate. Lightly spray with Pam. Bake 10 minutes. Meanwhile, process pumpkin puree and remaining ingredients in a food processor until very smooth. Spoon into crust. Smooth with a spatula. Bake 45 minutes or until set. Garnish with whole almonds. Chill completely before serving.

* Cinnamon is a strong stimulator of insulin activity, thus is potentially helpful for those with type II diabetes. It also had mild anticoagulant activity.
- Food-Your Miracle Medicine by Jean Carper P 477

Cloves have long been used to kill the pain of toothache and as an anti-inflammatory against rheumatic diseases. It has anti-coagulant effects.
- Food-Your Miracle Medicine by Jean Carper P 477

Ginger helps thwart migraine headaches and osteoarthritis. It helps to relieve the symptoms of rheumatoid arthritis. It acts as an antithrombotic and anti-ulcer agent. It has strong antioxidant activity and ranks very high in anticancer activity.
- Food-Your Miracle Medicine by Jean Carper P 481

Honey has strong antibiotic properties. It can also induce sleep. But you must use raw honey to get these benefits.
- Food-Your Miracle Medicine by Jean Carper P 481

Pumpkin is extremely high in beta-carotene, an antioxidant reputed to ward off many health problems, including heart attack, cancer, and cataracts.
- Food-Your Miracle Medicine by Jean Carper P 485

Tangy Bean Salad

1 � cups cooked black beans
1 � cups cooked soy beans
2 ribs celery with leaves, diced
1 medium red onion, diced
� cup olive oil
1/3 cup white vinegar
1/3 cup water
� cup silken tofu
� tsp. dry mustard
� cup chopped fresh parsley

In a salad bowl toss together first 4 ingredients. Process oil and remaining ingredients in a blender until smooth. Stir into salad. Chill completely before serving.

* Beans contain chemicals that inhibit the growth of cancer and help control insulin and blood sugar levels, which is vital to diabetics. On a more routine level, beans help prevent (and cure) constipation. They can stop hemorrhoids and other bowel problems from developing and help cure them if they do.
- Healing Foods from the Bible by Bernard Ward P 21

Waldorf with a Twist

3 medium Gala apples, cored and chopped
2 ribs celery with leaves, chopped
1 cup grated carrot
2/3 cup raisins
2/3 cup dried cranberries
1 cup chopped pecans
12 oz silken tofu
1 TBS rice vinegar
1 TBS lemon juice
1 tsp. cider vinegar
1 tsp. rice syrup
1 tsp. ground cinnamon
Salad Greens for 8
� cup pecan halves

Toss together first 6 ingredients in a large bowl. Process tofu and next 5 ingredients in a blender until smooth. Stir into salad. Chill. Make a bed of greens on each of 8 individual salad plates. Mound with salad. Top each with a few pecan halves.

* Boron is necessary for bone building, cellular energy, and enzyme function. It supports brain function and glucose metabolism.. Low levels impair calcium metabolism. Good sources of boron include apples, carrots, leafy greens, raw nuts, and whole grains.
Copper helps build blood cells, bone, and collagen. Food sources include nuts, soy foods, and whole grains.
Magnesium balances calcium and improves bone and cardiovascular health. Deficiencies are linked to chronic fatigue, depression, insomnia, and PMS. Good food sources of magnesium include leafy greens, seeds, molasses, and soy foods.
- Healthy Ideas September 2008 P 15

Barley Ginger Muffins

1 cup ground flaxseeds
1 cup ground oats
1 cup barley flour
1 TBS baking powder
1 recipe Tofu "Sour Cream" (See Dips, etc.)
� cup soymilk
� cup almond oil
� cup minced crystallized ginger (use a food processor)
1 tsp. ginger powder
2 eggs or egg replacer equivalent to 2 eggs
� cup raisins
Pam Preheat oven to 375. Stir together first 4 ingredients in a large bowl. Process Tofu "Sour Cream and next 5 ingredients in a blender until smooth. Stir into dry ingredients. Stir in raisins. Spray a muffin pan with Pam. Fill muffin cups � full. Bake 18-20 minutes or until a toothpick inserted in the middle comes out clean.

* Besides being high in disease-fighting antioxidants, ginger aids digestion, eases nausea, and possesses anti-inflammatory activity. Inflammation contributes to cardiovascular disease, cancer, Alzheimer's disease, and arthritis. So add minced ginger to your food and brew up a cup of ginger tea.
- Healthy Ideas September 2005 P 9

Pasta with Spinach and Chickpeas

1 lb whole-wheat rotoni pasta
2 TBS olive oil
1 large red onion, chopped
4 cloves garlic, pressed
1 TBS dried oregano
10 oz package fresh spinach
15 oz can chickpeas, rinsed and drained
6 oz package soy chickn strips (Light Life Smart Menu makes a good one)
Grated zest of 1 lemon
1 cup soy blue cheese (Galaxy Foods makes a good one)
� cup chopped kalamata olives
1 lemon, peeled and seeded
� cup olive oil
Pam
1 cup soy blue cheese

Preheat oven to 350. Cook pasta according to package directions. Meanwhile heat oil in a large skillet. Saut� onion and garlic until tender. Reduce heat to medium. Add spinach and oregano. Cook just until spinach wilts. Stir in chickpeas and next 4 ingredients. Drain pasta. Stir into skillet or, if skillet is too small, turn everything into a large bowl. Remove from heat. Process lemon and olive oil in a blender until smooth. Stir into pasta mixture. Spray a large casserole with Pam. Turn mixture into casserole. Sprinkle with remaining blue cheese. Cover and bake 30-40 minutes or until cheese is melted and casserole is heated through.

* The same whole-food diet that counters high cholesterol helps normalize blood sugar. Emphasize cutting down on white bread, white rice, and pasta made from white flour. Evidence suggests that magnesium - found in green leafy veggies, whole grains, and nuts - improves insulin's ability to clear glucose from the bloodstream, as does another mineral, chromium.
- Energy Times February 2005 P 22

Edamame Succotash

2 TBS olive oil
1 small red onion, diced
3 cloves garlic, pressed
1 red bell pepper, seeded and diced
10 oz package frozen edamame (do not thaw)
2 cups frozen corn kernels (do not thaw)
3 TBS dry white wine
2 TBS chopped fresh parsley
1 TBS dried basil
� tsp. freshly ground black pepper

Heat oil in a large skillet. Saut� onion, garlic, and pepper until tender. Stir in remaining ingredients. Cook, stirring, until edamame and corn re heated through.

* It's not news that a soy rich diet may help prevent breast cancer. But researchers fro Northern Ireland's University of Ulster have discovered that such a diet can also inhibit the growth of existing breast cancer cells. The key, again, is isoflavones - hormone-like compounds found almost exclusively in soy foods. In the lab, the compounds slow the spread of cancer cells. No studies have been done on human volunteers, so whether the isoflavones will arrest cancer in human patients is not yet confirmed. But the levels of soy isoflavones in the study were encouragingly low, comparable to those consumed by women in Southeast Asia, where breast cancer is rare.
- Vegetarian Times February 2005 P 13

Simple Miso Soup

4 cups vegetable broth
1 cup dried maitake mushrooms, broken
1 clove garlic, pressed
� TBS freshly grated gingerroot
� tsp. freshly ground black pepper
� LB firm regular tofu, drained and cubed to bite size pieces
1 cup chopped bok choy
3 green onions, chopped
2 TBS dark miso paste

Bring first 6 ingredients to boiling in a saucepan. Reduce heat to medium and cook until mushrooms are soft. Stir in bok choy and green onions. Cook just until bok choy wilts. Reduce heat to low and stir in miso. Stir just until miso is dissolved. Serve immediately.

* Japanese scientists found that men and women who ate a bowl of miso soup a day were only one-third as likely to develop stomach cancer as those who never ate it. Even eating it occasionally cut the odds of stomach cancer by 17 percent in men and 19 percent in women.
- Food - Your Miracle Medicine by Jean Carper P 263

* Bok choy and savoy are particularly good cabbages. Not only are they loaded with cancer-fighting sulphoraphane, as are other cabbages. They are also super sources of beta-carotene, a nutrient that other cabbages don't have in abundance. High blood levels of this nutrient are related to lower incidences of heart attacks, certain types of cancer, and cataracts. Bok choy and savoy are also decent sources of folate. Your body uses folate for normal tissue growth. Studies show that folate also may protect against cancer, heart disease, and birth defects. Research shows that women are at high risk for folate deficiency, particularly if they are taking birth control pills.
- New Foods for Healing by Selene Yeager P 137

Apple Cranberry Quick Bread

1 cup ground flaxseeds
1 cup ground oats
2 cups whole-wheat flour
1 TBS baking powder
1 tsp. baking soda
1 tsp. ground cinnamon
� tsp. ground allspice
1 recipe Tofu "Sour Cream" (See Dips, etc.)
1 cup soymilk
� tsp. almond extract
2 TBS almond oil
2 apples, cored and minced (use a food processor)
� cup dried cranberries, minced (use a food processor)
Pam

Preheat oven to 400. Stir together first 7 ingredients in a large bowl. Process Tofu "Sour Cream" and next 3 ingredients in a blender until smooth. Stir into dry ingredients just until uniformly moist. Stir in apples and cranberries. Spray a 10" iron skillet or pie pan with Pam. Press dough into skillet or pan. Bake 40 minutes or until a toothpick inserted in the middle comes out clean.

* Although nobody can guarantee protection against asthma, research suggests that eating plenty of fruits and vegetables can significantly reduce your risk. For instance, a study in Australia found that people who ate the most apples and pears reduced their chances of suffering from this breath-robbing disorder.
- Energy Times October 2004 P 14

Stuffed Acorn Squash

4 medium acorn squash
6 oz soy "sausage" (Morningstar Farms makes a good one)
2 cups herbed whole-wheat croutons
1 medium Granny Smith apple, cored and diced
1 small red onion, minced
2 TBS chopped fresh parsley
1 TBS chopped fresh sage
� tsp. ground allspice

Preheat oven to 375. Cut squash in half crosswise and seed. Place cut side up in baking dishes. Add �" water to dishes. Bake 35-40 minutes or until squash flesh is tender. Remove from oven and cool until you can handle them. Thinly slice "sausage". Stir together with croutons and apple in a large bowl. Scoop our squash flesh leaving a �" thick shell. Process squash flesh with remaining ingredients in a food processor until almost smooth. Turn into bowl. Stir with sausage mixture. Stuff into squash cavities. Bake 30-40 minutes or until heated through.

* When researchers talk about the healing power of squash they're usually talking about the winter varieties such as hubbard, acorn, and butternut, which are distinguished by their deep yellow and orange flesh colors. Squash can help prevent lung problems and reduce the risk of endometrial cancer.
- New Foods for Healing by Selene Yeager P 662

Orange Carob Chip Tofu Pie

1 cup ground graham crackers
1 cup ground oats
4 TBS carob powder or cocoa
4 TBS honey
3 TBS almond oil
Grated zest of 1 large orange
3 TBS lemon juice
1 large orange, peeled
2 (12 oz.) packages extra firm silken tofu
� cup honey
1 cup ground raw cashews
3 TBS egg replacer powder
1 tsp. arrowroot or cornstarch
� tsp. garlic powder
1 � cups semi sweet carob chips
2/3 cup semi sweet carob chips

Preheat oven to 325. Stir together first 3 ingredients in a medium bowl. Stir in honey and oil until crust holds together. Press into a 10" pie pan making sure crust is even at the bottom and up the sides. Bake 10 minutes. Cool to room temperature. While crust is cooling process orange zest and next 8 ingredients in a food processor until very smooth. Turn into a large bowl. Stir in 1 � cups carob chips. Transfer to piecrust and bake 30 minutes. Cool to room temperature. Sprinkle with remaining chips and chill thoroughly before serving.

* It is okay to eat soy foods if I had breast cancer? I believe the phytoestroge4ns in soy (isoflavones) protect estrogen receptors from excessive stimulation by the body's own hormones and foreign estrogen-like substances. Therefore, I recommend eating soy to women at risk for breast cancer as well as those who have had it.
- Eating Well for Optimum Health by Andrew Weil, M.D. P 274

Party Coleslaw

1 small head red cabbage, shredded
2 ribs celery with leaves, minced
� large red bell pepper, seeded and minced
4 green onions, thinly sliced
1 medium carrot, grated
2 cups seedless red grapes, halved
1 recipe Tofu "Sour Cream" (See Dips, etc.)
2 TBS apple cider vinegar
2 TBS honey
1 TBS celery seed
� tsp. freshly ground black pepper

Toss together first 6 ingredients in a large bowl. Process Tofu "Sour Cream" and remaining ingredients in a blender until smooth. Stir into salad to coat evenly.

* In one study, researchers gave a group of Israeli women about a third of a head of cabbage a day for three months. After five days of eating the cabbage-fortified diet, the women's levels of harmful hormones dropped significantly. This study showed that, for the average person, eating cabbage or cabbage-like vegetables like broccoli would offer the same protection against breast cancer as giving them pure indole-3-carbinol, the substance in cabbage that protects women against breast cancer.
- New Foods for Healing by Selene Yeager PP 135-136

Green Beans and Artichoke Hearts

2 TBS olive oil
1 medium red onion, very thinly sliced to half moons
3 cloves garlic, pressed
1 LB frozen green beans (no need to thaw)
9 oz package frozen artichoke hearts (no need to thaw)
� cup chopped fresh parsley
2 TBS chopped fresh basil leaves
2 TBS chopped fresh oregano leaves
1 cup Tomato Sauce (See Dips, etc.)
� cup dry white wine
� tsp. freshly ground black pepper
Soy Parmesan

Heat oil in a large skillet. Saut� onion and garlic until tender. Stir in remaining ingredients except soy Parmesan. Cover, reduce heat, and simmer until vegetables reach desired tenderness. Sprinkle with soy Parmesan just before serving.

* Pregnant women would do well to sink their teeth into artichokes. Researchers have discovered that artichokes are loaded with folate, a B vitamin known for its importance in fetal development. Even if you're not pregnant, folate is an essential nutrient. It helps the nerves function properly, and studies show that it may be important in protecting against heart disease and certain cancers as well. Unfortunately, folate deficiency is one of the most common vitamin deficiencies in this country. We simply do not get enough okra, spinach, artichokes, and other folate rich foods to get the 400 micrograms we need each day.
- New Foods for Healing by Selene Yeager P 48

Barley Oat Cinnamon Muffins

1 TBS lemon juice plus soymilk to make 1 cup
1 cup ground flaxseeds
1 cup ground oats
1 cup barley flour
1 TBS baking powder
2 tsp. ground cinnamon
� cup almond oil
1 egg or egg replacer equivalent to 1 egg
1 tsp. vanilla extract
2 TBS honey
1 cup raisins
Pam

Preheat oven to 375. Stir together lemon juice and soymilk in a cup. Let sit 5-10 minutes. Meanwhile stir together flaxseeds and next 4 ingredients in a large bowl. Process lemon milk, oil, and next 3 ingredients in a blender until smooth. Stir into dry ingredients just until uniformly moist. Stir in raisins. Spray a muffin pan with Pam. Fill muffin cups with batter. Bake 15-17 minutes or until a toothpick inserted in the middle comes out clean.

* Like flaxseeds, barley contains lignans, compounds that have antioxidant ability and thus provide protection against many diseases. Lignans can help prevent tiny blood clots from forming, further reducing the risk of heart disease.
- New Foods for Healing by Selene Yeager P 79

Avocado, Banana, and Watermelon Salad

2 avocados, peeled, pitted, and chopped
2 large bananas, peeled and chopped
2 cups chopped peeled watermelon
Salad greens for 4
1 recipe Kiwi Orange Dressing (see Dips, etc.)

Toss together first 3 ingredients in a large bowl. Make a bed of greens on each of four individual salad plates. Mound salad onto greens. Serve dressing on the side.

* Even if you already have high blood pressure, eating plenty of bananas may significantly reduce or even eliminate your need for blood pressure medication. One of the ways researchers believe that bananas keep your blood pressure down is by helping to prevent plaque from sticking to artery walls. They do this by keeping the "bad" low-density lipoprotein cholesterol from oxidizing, a chemical process that makes it more likely to accumulate. That's why eating bananas may be a good defense against atherosclerosis, or hardening of the arteries, another contributor to high blood pressure, heart attack, and stroke. Avocados, bananas, and watermelon also pack a huge potassium punch.
- New Foods for Healing by Selene Yeager PP 74, 75, 76, 459

Chilled Asparagus Soup

8 oz frozen asparagus, thoroughly thawed
1 cup roughly chopped fresh chives
2 cloves garlic, pressed
2 cups soymilk
1 large rib celery with leaves, roughly chopped
� tsp. freshly ground black pepper
Chopped chives for garnish

Process all ingredients in a food processor until smooth. Chill thoroughly. Garnish with chopped chives.

* Chives are rich in calcium, potassium, and vitamin A. Eating them helps you fight off cancer and heart disease.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D. P 88

Bok Choy "Chicken"

1 � cups vegetable broth
2/3 cup dry red wine
6 oz tomato paste
4 cloves garlic, pressed
2 tsp. dried marjoram
� tsp. freshly ground black pepper
2 TBS olive oil
1 medium red onion, chopped
6 oz soy "chicken" strips (Smart Menu makes a good one)
1 head bok choy, stems cut from leaves
2 cups chopped mushrooms of choice
7 oz baby zucchini, cut in half lengthwise
Hot cooked brown rice or whole-wheat pasta for 6

Process first 6 ingredients in a blender until smooth. Set aside. Heat oil in a large skillet. Saut� onion and "chicken" strips until onion is limp. Chop bok choy stems. Stir stems, sauce, and mushrooms into skillet. Reduce heat to medium and cover. Cook until bok choy stems are tender-crisp. Meanwhile chop bok choy leaves. Add leaves and zucchini to skillet. Cover and cook until leaves are wilted. Serve over hot cooked brown rice or whole-wheat pasta.

* Folate is best known for helping to build better babies by reducing the risk of birth defects, however now researchers see it as a real warrior in the battle against both cancer and heart disease, the two biggest killers in the US. Folate's benefits range so widely because it is essential to the creation of DNA, which provides the genetic blueprint for every one of the body's trillions of cells. Folate also helps cells create both RND, which carries DNA's instructions to the rest of the cell, and the specific proteins each type of cell produces.
- Energy Times May 2005 P 57

* Bok choy is a good source of folate, also known as folic acid.
- New Foods for Healing by Selene Yeager P 137

Berry Melon Dessert

1 cup diced cantaloupe
1 cup blackberries
1 cup raspberries
1 cup blueberries
12 oz extra firm silken tofu
Grated zest of � lemon
1 lemon, peeled and seeded
� cup plus 1 TBS honey
� cup blueberries

Gently stir together first 4 ingredients in a large bowl. Divide between 6 parfait glasses. Process tofu and next 3 ingredients in a blender until smooth. Spoon over fruit mixture. Top with extra blueberries. Chill thoroughly before serving.

* Vitamin C in an antioxidant that is vital for immune and eye health. It protects against cancer and heart disease as well. Good sources include citrus fruits, berries, and leafy greens.
- Healthy Ideas July 2005 P 11

* Vitamin A is an antioxidant needed for eye and skin health and immunity. Brightly colored fruits [like cantaloupe] are good sources of this nutrient.
- Healthy Ideas July 2005 P 11

* Citrus bioflavonoids are found in oranges, lemons, limes, and grapefruits and include hesperidin and limonene. They have shown promising anti-cancer effects in early studies.
- Energy Times May 2005 P 29

Vegetable Barley Stir-Fry

2 � cups vegetable broth
1 cup hulled (not pearled) barley
2 TBS olive oil
1 large red onion, chopped
4 cloves garlic, pressed
1 large carrot, chopped
1 head broccoli, chopped (about 3 cups)
2 (3 oz) packages shiitake mushrooms, sliced, tough stems discarded
Grated zest of 1 lemon
Juice of 1 lemon
1 medium zucchini, chopped
1 medium yellow crookneck squash, chopped
15 oz can aduki beans, rinsed and drained
1 pt cherry tomatoes
2 cups fresh snow peas
1 cup chopped fresh parsley
2 TBS fresh oregano leaves
1/3 cup soy Parmesan

Bring broth to boiling in a saucepan. Stir in barley. Cover, reduce heat, and simmer 1 �- 2 hours or until barley is tender and broth is absorbed. Keep warm. (Just keeping the lid in place should keep the barley warm enough long enough.) Heat oil in a large skillet. Saut� onion and next 5 ingredients until broccoli is bright green and carrots are almost tender-crisp (3-5 minutes). Stir in lemon juice and next 7 ingredients. Saut� until squash is tender-crisp. Transfer cooked barley to a serving bowl. Top with vegetable mixture. Sprinkle with Parmesan.

* Surprise! Onions offer a little assist in bone health with 22 mg of calcium. And onions are a great source of flavonoids, compounds that protect against heart disease. A half-cup of onion contains 10 mg of magnesium, 10 g carbohydrates, and 1 g fiber.
- Vegetarian Times April 2005 P 29

Very Berry Dessert

2 (12 oz) packages extra firm silken tofu
Grated zest � orange
1 orange, peeled
1 LB frozen raspberries completely thawed (do not drain)
1 tsp. vanilla extract
� tsp. ground cinnamon
3 TBS honey
1 LB frozen blueberries completely thawed (do not drain)
1 tsp. ground cinnamon
1 tsp. vanilla extract
� tap. Almond extract
2 (12 oz) packages extra firm silken tofu
1 � TBS honey
Fresh berries for garnish

Citrus Peas

Grated zest of 1 tangerine
Grated zest of � orange
Grated zest of � lemon
1 lemon, peeled and seeded
1 orange, peeled
1 LB frozen petite peas (do not thaw)
1 tangerine, peeled and seeded

Asparagus and Artichoke Salad

6 oz silken tofu
� cup olive oil
Juice of 1 lemon (about � cup)
2 large cloves garlic, pressed
� cup soy Parmesan
� tsp. freshly ground black pepper
1/3 cup chopped fresh chives
1 LB fresh asparagus cut to 1" pieces
3 large green onions, chopped
1 large cucumber, diced
1 large tomato diced
14 oz can artichoke hearts, quartered
1 head Belgian endive, rinsed and chopped
5-7 oz. arugula, chopped
Shredded soy mozzarella for garnish, if desired

Process first 6 ingredients in a food processor until smooth. Turn into a bowl. Stir in chives. Steam asparagus 5 minutes or until tender-crisp. Cool to room temperature. Toss with next 5 ingredients in a large bowl. Toss in dressing to coat evenly. Toss together endive and arugula. Make a bed of greens on each of 6 individual salad plates. Mound salad on top of greens. Garnish with shredded soy mozzarella if desired.

* Arugula offers folate, lutein, and zeaxanthin.
- Prevention magazine June 2006 P 29

* Lutein and zeaxanthin, both antioxidants, limit the damage sunlight inflicts on the eyes. In a study from the Department of Veterans' Affairs Medical Center Eye Clinic in North Chicago, IL, 90 people with AMD [macular degeneration] who took 10 mg of lutein a day for a year improved their vision by one full line on the vision chart. Research at the Massachusetts Eye and Ear Infirmary in Boston discovered that people who had a high daily intake of lutein and zeaxanthin via dark green leafy vegetables slashed their risk of AMD by 43%.
- Prevention magazine May 2006 P 99

* Belgian endive is high in fiber, potassium, and B vitamins.
- Healthy Ideas May 2006 P 13

Almond Muffins

1 cup ground flaxseeds
2/3 cup ground almonds
1 cup ground oats
1 cup soy flour
1 cup whole-wheat flour
1 TBS baking powder
2 cups soymilk
1 egg or egg replacer equivalent to 1 egg
� cup almond oil
1 TBS honey
� tsp. almond oil
Pam

Preheat oven to 400. Stir together first 6 ingredients in a large bowl. Process soymilk and next 4 ingredients in a blender until smooth. Stir into flour mixture just until uniformly moist. Spray a muffin pan with Pam. Spoon batter into muffin wells. Bake 15-20 minutes or until a toothpick inserted in the middle comes out clean.

* One of the compounds in all nuts that protect the heart is arginine. Some arginine may be converted in the body to nitric oxide, a compound that helps expand the blood vessels. In fact, it acts much like the drug nitroglycerin, which is used to rapidly dilate arteries to permit more blood to reach the heart. Nitric Oxide also appears to help keep the platelets in blood from clumping, which further reduces heart disease risk.
- New Foods for Healing by Selene Yeager P 493

Baked Pasta and Veggies

12oz small whole-wheat pasta like shells or elbow
1 medium red onion, minced (pulse in a food processor)
3 cloves garlic, pressed
2 cups asparagus cut to 1" pieces
1 cup shelled edamame
14 oz low sodium diced tomatoes
2 cups packed fresh spinach
2 TBS Dijon mustard
2 cups shredded soy mozzarella
1 cup shredded soy cheddar
� cup soy Parmesan
2 TBS olive oil
� tsp. freshly ground black pepper
Pam
2 cups shredded soy mozzarella

Preheat oven to 400. Cook pasta according to package directions. Drain and turn into a large bowl. Stir in next 6 ingredients. Process mustard and next 5 ingredients in a food processor until smooth. Stir into pasta-vegetable mixture. Spray a large casserole with Pam. Turn mixture into casserole. Cover and bake 35 minutes. Uncover, sprinkle with remaining mozzarella, and bake 5 minutes more.

* Many studies indicate that garlic has a beneficial effect on high blood pressure - the most common form of heart disease in this country, affecting nearly one in four adults. Garlic contains a natural inhibitor of the enzyme that increases blood pressure, blocking it as must as some prescription blood pressure medications known as SCE inhibitors. Eating garlic regularly lowers total serum cholesterol, decreases platelet clumping, and lowers triglyceride levels. It also helps reduce LDL (bad) cholesterol.
- Healthy Ideas February 2008 P 11

Asparagus contains vitamin E, which can be very good for your heart. Studies show that getting as little as 10 international units of vitamin E can substantially reduce the risk of heart disease in women. Five asparagus spears contain 0.4 international units of vitamin E. That's about 1% of the Daily Value.
- New Foods for Healing by Selene Yeager P 63

Doggies and Veggies

1 medium red onion, diced
2 small yellow squash, chopped
3 cups chopped fresh maitake mushrooms or mushrooms of choice
2 cups chopped fresh broccoli
15 oz can salad beans, rinsed and drained
1 lb soy hot dogs, cut to bite size pieces
3 cloves garlic, pressed
28 oz low sodium diced tomatoes
1 TBS olive oil
2 TBS blackstrap molasses
�-3/4 tsp freshly ground black pepper
Pam

Preheat oven to 350. Stir together first 6 ingredients in a large bowl. In a medium bowl whisk together garlic and next 4 ingredients. Stir into veggie mixture. Spray a 2 Qt. casserole with Pam. Turn mixture into casserole. Cover and bake 45 minutes or until vegetable reach desired tenderness.

* Pharmaceutical estrogen replacement helps preserve bone, but it also increases the risk of breast cancer and heart disease. Genistein from beans has never been shown to increase health risks, and I'd be willing to bet that a diet rich in beans would strengthen bone as well as estrogen pills but without the risks.
- The Green Pharmacy y James A Duke, Ph.D. P 415

* Tomatoes contain the compound gamma-amino butyric acid (GABA). According to studies, GABA in tomatoes and in many other vegetables, appears to reduce blood pressure and help strengthen the heart muscle.
- The Green Pharmacy by James A Duke, Ph.D. P 297

Fruit Salad

2 cups chopped cantaloupe
1 � cups red raspberries
1 cup blueberries
1 � cups blackberries
1 orange, peeled, sectioned, and chopped
1 bosc pear, cored and chopped
1 pink grapefruit, peeled, sectioned, and chopped
2 cups slices strawberries
2 cups watermelon, chopped
12 oz extra firm silken tofu
1 orange, peeled
1 � TBS black cherry all fruit preserves
1/2 tsp. ground cinnamon
1/2 tsp. vanilla extract
1 TBS lemon juice

Gently toss fruit together in a large bowl. Process tofu and next 5 ingredients in a food processor until very smooth. Gently stir into salad to coat evenly.

* A recent study in Finland has found that the consumption of a variety of berries, including strawberries, can help reduce blood pressure, help raise HDL (good) cholesterol, and inhibit platelet clumping. Researchers attribute the conclusion of greater cardiovascular protection to a rise in polyphenols and vitamin C, which are extremely plentiful in berries. While this study is focused on cardiovascular health, it adds to other berry research that found lower LDL (bad) cholesterol levels and possible protection against cancer and Alzheimer's in persons who regularly ate berries.
- Healthy I deas April 2008 P 7

Papaya-Avocado Salad

2 papayas
2 medium avocados
� cup minced fresh mint
2 green onions, very thinly sliced
1 cup packed chopped arugula
2 TBS lime juice
� cup slivered almonds

Halve 2 papayas and scoop out seeds. Place, cut side up, on a serving dish. Halve the third papaya and scoop out seeds. Scoop out the flesh and chop into a bowl. Peel avocados and dice into bowl. Stir in mint, green onion, arugula, and lemon juice. Mound into papaya cavities. Sprinkle with almonds.

* Papaya is rich in carotenoids, the orange pigments the body converts to vitamin A. It also contains one and a half times the amount of vitamin C we need in a day. In addition to being vitamin rich, papaya contains papain, an enzyme that acts as a digestive aid.
- Vegetarian Times April 2008 P 76

Avocado benefits arteries, lowers cholesterol, and dilates blood vessels. Its main fat, monounsaturated oleic acid (also concentrated in olive oil), acts as an antioxidant to block artery-destroying toxicity of LDL (bad) cholesterol. It is one of the richest sources of glutathione, a powerful antioxidant, shown to block thirty different carcinogens and to block proliferation of the AIDS virus in test tube experiments.
- Food-Your Miracle Medicine by Jean Carper P 474

Almond Raisin Oat Biscuits

1 cup ground flaxseeds
1 cup quick oats
1 � cups whole-wheat flour
1 TBS baking powder
1 tsp. baking soda
� tsp. ground cinnamon
1 cup soymilk
� cup almond oil
1 egg or egg replacer equivalent to 1 egg
� tsp. almond extract
� cup ground almonds
2/3 cup raisins
Pam

Preheat oven to 425. Stir together ground flaxseeds and next 5 ingredients in a large bowl. Process soymilk and next 3 ingredients in a blender until smooth. Stir into dry ingredients. Stir in almonds and raisins. Turn onto a lightly floured surface and knead once or twice. Pat into a �� thick disk and cut with the rim of a water glass, patting together leftover dough to make as many biscuits as possible. Spray a baking sheet with Pam. Arrange biscuits on sheet. Bake 15-18 minutes.

* One of the biggest dietary changes experts urge for preventing the pain of osteoarthritis is in the fats you consume. Hydrogenated and saturated fats are out. Minimally processed unsaturated fats � including flax, sesame, walnut, hemp, and almond � are in. These oils provide anti-inflammatory omega-3 fatty acids. Merely eliminating inappropriate fats from the diet can produce immediate benefits for arthritis sufferers.
- Energy Times October 2006 P 22

* Almonds and almond oil are high in monounsaturated fats, which suppress cholesterol and discourage LDL (bad cholesterol) from oxidizing. In fact, almonds and almond oil works every bit as well as olive oil. Oats are also helpful in suppressing cholesterol levels.
- Food � Your Miracle Medicine by Jean Carper PP 47, 52

Cantonese Style Salad

5 cups Chinese cabbage, chopped
2 large carrots cut to 1" matchsticks
2 ribs celery (plus leaves) cut to 1" matchsticks
2 cups chopped fresh broccoli
6 green onions cut to 1" lengths
2 cups snow peas
� cup canola oil
� cup rice vinegar
2 TBS grated fresh ginger
1 large clove garlic, pressed
1 TBS toasted sesame oil
1 TBS Braggs Liquid Aminos or soy sauce
1/8 tsp. cayenne

Toss together first 6 ingredients in a salad bowl. Process oil and remaining ingredients in a blender until smooth. Pour into a cruet. Serve dressing on the side.

* Chinese cabbage contains many anti-cancer and antioxidant compounds. It speeds up estrogen metabolism and is thought to block breast cancer and suppress growth of polyps, a prelude to colon cancer. It can also protect against stomach cancer. Cabbage can help to heal ulcers. It has antibacterial and antiviral powers. Serve raw or lightly cooked, since over cooking can kill beneficial indoles.
- Food -Your Miracle Medicine by Jean Carper P 476

Roasted Potatoes with "Meatballs" and Vegetables

1 � LB new red potatoes, scrubbed
4 cups vegetable broth
1/3 cup dry red wine
2 TBS olive oil
1 TBS Braggs Liquid Aminos or soy sauce
2 cups mushrooms of choice, minced (pulse in a food processor)
1 medium red onion minced (pulse ion a food processor)
2 cloves garlic, pressed
2 TBS nutritional yeast
1 TBS minced fresh rosemary leaves
� tsp. freshly ground black pepper
1 TBS arrowroot or cornstarch
2 TBS olive oil
12 oz package meatless "meatballs" (Nates makes a good frozen one)
1 large red onion, chopped to bite size pieces
2 large carrots cut to thick coins
2 cups chopped fresh broccoli (use the stems too)
1 large red bell pepper seeded and chopped to bite size pieces
2 cups snow peas
Pam

Preheat oven to 375. Pierce each potato and bake 30-40 minutes or until skins are crisp and potatoes are tender. Stir together broth and next 9 ingredients together in a saucepan. Bring to boiling over medium-high heat. Reduce heat and stir in arrowroot. Continue to simmer, stirring often. Meanwhile heat oil in a large skillet. Brown "meatballs" over medium heat. Remove to a plate. Add a little oil if needed and stir-fry onion, carrots, and broccoli until tender-crisp in the same skillet, scraping the bottom to get all the good stuff. Turn into a large bowl. Stir in cooked "meatballs", bell pepper, and snow peas. Spray a large baking dish or roasting pan with Pam. Cut potatoes in half and arrange in a single layer, cut side down, in baking dish or pan. Spoon vegetable mixture over potatoes. Ladle gravy over all. Cover tightly and bake 45 minutes.

* The two dozen antioxidants in rosemary may aid circulation, help prevent gallbladder disease, reduce symptoms of arthritis and indigestion, and stimulate appetite.
- Healthy Ideas April 2007 P 19

* Olive oil may help drop blood pressure among men who don't eat a Mediterranean diet. In a study healthy men were given olive oil as part of their diet. In nine weeks blood levels of oleic acid, an olive oil component, rose while systolic blood pressure (the higher number) dropped. High blood pressure, defined as anything over 140/90, is a major cardiovascular risk factor that's all the more dangerous because of its lack of symptoms.
- Energy Times March 2007 P 6

* Potassium is essential for the healthy function of all cells, tissues, and organs. An electrolyte necessary for building muscle, for protein synthesis, and for carbohydrate metabolism, potassium also helps regulate PH balance in the body. While food sources provide most of us with the potassium our bodies need, deficiency of this mineral can be very dangerous. Potatoes are an excellent source of potassium, as are prunes, raisins, lima beans, bananas, squash, artichoke, spinach, and tomato juice.
- Healthy Ideas December 2006 P 23

Broiled Tofu Steaks

1 LB regular extra firm tofu, well drained
Pam
1/3 cup Braggs Liquid Aminos or soy sauce
1/3 cup dry sherry
� cup hoisin sauce
2 TBS grated fresh ginger
1 TBS orange juice concentrate, thawed
1 TBS toasted sesame oil
3 cloves garlic pressed
Green part of 1 green onion, very thinly sliced

Press tofu as dry as possible and cut crosswise to �" thick steaks. Spray a metal cake pan with Pam. Arrange tofu steaks in a single layer in pan. Process Braggs and next 6 ingredients in a blender until smooth. Spoon half the marinade over tofu, pouring the rest into a microwave safe bowl. Cover tofu and let marinate several hours. Preheat broiler. Broil tofu 8 minutes. Turn and broil 8 minutes more or until browned. Meanwhile cover marinade with a microwave safe plate. Microwave on high 1 � minutes. Sprinkle thin sliced of green onion onto dipping sauce. Dip pieces of tofu steaks into dipping sauce.

* Two carcinogens-heterocyclic amines and benzopyrene-form in meat under high temps. In a University of Minnesota study, those who consumed the highest amount of these chemicals (based on how often they ate grilled and broiled meat) had up to 2.4 times the risk of pancreatic cancer as those who ate the least.
- Prevention's Guide to Natural Cures, edited by Cindi Cacioto P13

* In addition to fighting estrogen-related cancer, isoflavones may fight other cancers by disabling an enzyme that the body overproduces in precancerous cells. Genistein, an isoflavones that is particularly abundant in soybeans, also seems capable of cutting off the blood supply to tumors. It also stops cancer cells from dividing and may even cause cancer cells to divide back into normal cells.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D. PP 64-65

Apricot "Chicken" Tangine

3 TBS canola oil
2 (6 oz) packages "chicken" strips (Lightlife makes a good one)
1 large red onion, chopped
1 � TBS freshly ground ginger
2 tsp. cumin seeds
1 tsp. ground turmeric
� tsp. ground allspice
� tsp. ground cinnamon
� tsp. ground nutmeg
� tsp. freshly ground black pepper
2 large cloves garlic, pressed
1 cup dried apricots cut to 1/8" wide strips
1 � cups vegetable broth
Hot cooked brown rice for 6

Heat oil in a large skillet. Brown "chicken" strips on all sides over medium heat. Stir in onion and cook 2-3 minutes. Stir in ginger and next 7 ingredients. Cook, stirring, 3-4 minutes. Stir in apricots and broth. Cover with a tangine cone and simmer 1 hour. Serve over hot brown rice.

* Allspice is useful for indigestion.
* Ginger contains more than 12 antioxidants, which help neutralize highly reactive molecules - free radicals - that play a role in causing inflammation.
* Cumin can be useful in treating Carpal Tunnel Syndrome. It contains seven pain relieving compounds, three that are anti-inflammatory and four that combat swelling.
* Ginger and turmeric are very useful against both osteoarthritis and rheumatoid arthritis. The curcumin in turmeric is a close relative of some of the compounds found in ginger, so it's not surprising that this herb also has a major reputation for arthritis treatment. There are a number of herbs that help the body use insulin more efficiently. Among them are cinnamon, turmeric, cloves, and bay leaf.
- The Green Pharmacy by James A. Duke, Ph.D. PP 14, 63, 154, 70, 202

"Sausage", Pasta, and Veggie Bake

8 oz. soy "sausage" patties (Morning Star Farm makes a good one)
2 cups whole-wheat medium shells or other small pasta
16 oz. jar salsa
1 medium red onion, minced (pulse in a food processor)
1 large carrot cut to coins
2 ribs celery with leaves, diced
1 cup shelled edamame (no need to thaw)
1 cup frozen corn kernels (no need to thaw)
� tsp. freshly ground black pepper
Pam
2 cups shredded soy cheddar

Cook "sausage" and pasta according to package directions. Meanwhile preheat oven to 350. Stir together salsa and next 6 ingredients in a large bowl. Let "sausage" cool slightly. Drain pasta. Spray a 2 Qt. casserole with Pam. Layer half the pasta in casserole. Chop up "sausage" and stir into salsa mixture. Layer half the salsa mixture over pasta. Top with half the cheddar. Layer remaining pasta over cheddar. Layer remaining salsa mixture over pasta. Top with remaining cheddar. Cover and bake 1 hour.

* Produced in the liver, C-reactive protein (CRP) is a marker for inflammation, and increased levels of CRP are predictors for Type 2 diabetes. A diet high in fiber, whether from vegetables or from whole grains, can help reduce levels of CRP, according to a new study. While lean subjects experienced a greater reduction of CRP than did obese subjects, researchers say a longer intervention period or higher fiber intake may further improve benefits for obese individuals.
- Healthy Ideas June 2007 P 6

Vila's Chili

8 oz soy sausage patties (Morning Star Farm makes a good one)
2 TBS olive oil
6 oz soy steak strips (Light Life Smart Strips makes a good one)
1 medium red onion, diced
4 cloves garlic, pressed
2 cups frozen corn (no need to thaw)
28 oz can low sodium diced tomatoes
1 large red bell pepper, seeded and chopped
2 cups sliced mushrooms of choice
15 oz can kidney beans, rinsed and drained
1 � TBS chili powder
� tsp. freshly ground black pepper
� tsp. cayenne
� cup chopped fresh cilantro

Cook sausage according to package directions. Meanwhile heat oil in a large skillet. Brown "steak strips" in skillet. Add onion and garlic. Cook until tender. Chop up sausage patties and add to skillet. Stir in remaining ingredients. Cover and simmer until vegetables reach desired tenderness.

* While red pepper causes some pain on the tongue, it interferes with pain receptors elsewhere in the body. Capsaicin, the pain relieving chemical in red pepper, triggers the body to release endorphins, nature's own opiates. Red pepper also contains salicylates, an aspirin-like substance.
- The Green Pharmacy by James A Duke, Ph.D. P 71

* Black pepper contains four anti-osteoporosis compounds. If you like pepper, you might try sprinkling it on salads and into soups. Every little bit helps.
- The Green Pharmacy by James A Duke Ph.D. P 415

* Tomatoes are rich sources of gamma-amino butyric acid (GABA), a compound that can help bring down blood pressure. They contain six other compounds that do the same thing.
- The Green Pharmacy by James A. Duke, Ph.D. P 311

Fruit and Kamut Salad

3 cups vegetable broth
1 cup kamut
1 � oranges, peeled, sectioned, and chopped
2 tangerines, peeled, seeded, and sectioned
� cup dried apricots, cut to thin strips
2/3 cup dried cranberries
� cup roughly chopped almonds
� cup chopped fresh parsley
2 TBS chopped fresh cilantro
1 � oranges, peeled
2 TBS chopped fresh mint
2 TBS almond oil
� tsp. ground cumin
� tsp. ground coriander
Salad greens for 6

Bring broth to boiling in a saucepan. Stir in kamut. Cover and simmer 1 � hours or until liquid is absorbed. Cool to room temperature. Turn into a large bowl. Stir in oranges and next 7 ingredients. Process remaining oranges and next 3 ingredients in a blender until smooth. Stir into salad to coat evenly. Make a bed of greens on each of six individual salad plates. Mound salad on top.

* Parsley can help to relieve urinary tract infections, prevent birth defects, and ease menstrual discomfort. Rich in the diuretics myrsticin and apiol, it can increase the flow of urine, which eases the bloating associated with menstrual discomfort, and passing more urine helps remove infection-causing bacteria from the urinary tract. Parsley is also an excellent source of folate, which can prevent birth defects.
- New Foods for Healing by Selene Yeager PP 540-541

* The evidence is strong and getting stronger that people whose diets are rich in fruits and vegetables have a lower risk of developing lung and other cancers than those who eat less produce. Even smokers seem to benefit. In fact, a high intake of fruits and vegetables seems to protect against virtually all kinds of cancers.
- New Foods for Healing by Selene Yeager PP 646-647

Tofu Berry Pie

1 � cups ground oats
2 cups ground cashews
2 TBS almond oil
1 TBS pure maple syrup
1 tsp. ground cinnamon
Pam
1 cup Tofu Cream Uncheese (See below)
1 recipe Tofu "Sour Cream" (See below)
2 TBS orange juice concentrate, thawed
2 � TBS pure maple syrup
� TBS egg replacer powder
1 tsp. ground cinnamon
1 pt. fresh blueberries
1 LB strawberries, hulled and halved

Preheat oven to 375. Process first 6 ingredients in a food processor until blended enough to hold together. Spray a 10" pie pan with Pam. Press crust into and up the sides of pie pan. LIGHTLY spray crust with Pam. Bake 10 minutes. Cool to room temperature. Process Tofu Cream Uncheese and next 5 ingredients in a blender until smooth. Turn into a bowl. Stir in blueberries. Fold into crust. Bake 35 minutes. Chill. Arrange strawberries on top of pie before serving.

* Having blueberries on the brain might be a smart idea. These fruits have helped senior rats keep their mental edge and counteracted the kind of damage seen after strokes. Studies also suggest anti-cancer and cholesterol-lowering benefits.
- Energy Times July/August 2007 P 19

* Berries are packed with vitamin C, potassium, fiber, and folate. What they don't have is many carbohydrates (little more than five grams per half-cup) so even dedicated carb watchers can enjoy them. What's more, strawberries have lately flexed their phytonutrient muscles in lab tests, where berry components have stymied cancer cells.
- Energy Times June 2005 P 16

Tomato, Mushroom, and Bean Soup

2 cups vegetable broth
1 oz dried shiitake mushrooms
2 qts. crushed tomatoes
1 medium red onion minced (use a food processor)
3 cloves garlic pressed
2 TBS olive oil
1 TBS chopped fresh sage leaves
1 TBS chopped fresh savory leaves
1 TBS chopped fresh tarragon leaves
1 TBS chopped fresh rosemary leaves
� tsp. freshly ground black pepper
15 oz can cannellini beans
3 TBS soymilk powder

Place mushrooms into a microwave safe bowl. Pour broth over top. Cover and microwave on high 10 minutes. Pour into a soup pot. Add remaining ingredients. Bring to boiling over high heat. Reduce heat and simmer 30 minutes. Ladle in batches into a food processor. Process until smooth.

* Lycopene is a red pigment and an antioxidant. Along with its other carotenoid family, lycopene slows aging and helps reduce the risk of heart disease and cancer. Lycopene is heat-stable and is not destroyed in cooking. Foods that contain lycopene include red bell peppers, pink grapefruit, guava, apricots, watermelon, and tomatoes.
- Healing Foods for Dummies by Molly Stipple, MS, RD P 54

* Flavonoids are found in the pulp and pith of fruits and vegetables. Onions and apples are excellent sources of flavonoids. Flavonoids belong to a class of phytonutrients called polyphenols, which have been shown to lower cholesterol levels and reduce blood pressure.
- Healing Foods for Dummies by Molly Stipple MS, RD P 55

Cranberry, Walnut, and Spinach Salad

6 cups baby spinach
1 � cups dried cranberries
2 large carrots, grated
� cup roughly chopped walnuts
10 oz. frozen strawberries, completely thawed, include the juice
� cup fresh mint leaves
� cup rice vinegar
� cup flaxseed oil
1 TBS ume plum vinegar

Toss first 4 ingredients in a large bowl. Process strawberries and remaining ingredients in a blender until smooth. Pour into a cruet and serve on the side.

* Walnuts are a great source of the antioxidants gamma tocopherol and delta tocopherol. Perhaps walnuts are best known for their omega-e content. Just two ounces, a handful, of walnuts a day can raise blood levels of healthy fatty acids.
- Energy Times September 2007 P 13

Looking to dodge pancreatic cancer? Load your plate with apples, berries, and onions. The flavonoids in these foods have been linked with a reduced risk for this often-deadly malignancy. Smokers, who run the greatest risk, enjoy the most protection.
- Energy Times October 2007 P 8

Cranberries are rich in two powerful flavonoids - quercetin and myricetin. Flavonoids in general and quercetin in particular, are thought to play a role in preventing artery disease, perhaps because their antioxidant ability helps prevent damage to the linings of blood vessels.
- New Foods for Healing by Selene Yeager P 219

Citrus Salad

1 red grapefruit, peeled, seeded, sectioned, and chopped
1 large orange, peeled, seeded, sectioned, and chopped
3 tangerines, peeled, seeded, and sectioned
1 cup dried cranberries
� cup roughly chopped walnuts
6 oz silken tofu
2 tangerines, peeled and seeded
1 TBS lemon juice
� TBS Dijon mustard
� TBS rice syrup
� TBS rice vinegar
� tsp. freshly ground black pepper
Salad greens for 6

Toss together first 5 ingredients in a large bowl. Process tofu and next 6 ingredients in a blender until smooth. Stir into fruit to coat evenly. Make a bed of salad greens on each of 6 individual salad plates. Mound salad on top.

* Citrus fruits, such as oranges, grapefruits, and tangerines are well-known sources of vitamin C. This powerful antioxidant helps fight free radicals that contribute to aging. It is necessary for healthy tissue growth and collagen formation. Since the body doesn't make or store vitamin C, it's essential to get an adequate supply from the diet every day. C-rich citrus also contains phytochemicals that may provide some protection against pancreatic, breast, and prostate cancers. Additionally, according to the World Health Organization, a diet high in citrus fruits may offer protection against cardiovascular disease.
- Healthy Ideas January 2008 P 13

Walnuts, flaxseeds, walnut oil, flaxseed oil, and canola oil are all excellent sources of omega-3 fatty acids, which are beneficial because they contribute to cell membrane formation and support the barrier function of the skin, helping to prevent moisture loss.
- Healthy Ideas October 2007 P 17

Peppery Vegetable Rice Soup

6 cups vegetable broth
16 oz jar salsa
2 TBS olive oil
1 large red onion, chopped
4 cloves garlic, pressed
2 large carrots, chopped
1 cup chopped broccoli stems
15 oz can salad beans, rinsed and drained
1 oz. dried shiitake mushrooms
2 cups green beans, trimmed and cut to 1" pieces
2 cups cooked brown rice
2 TBS chopped fresh sage leaves
2 TBS fresh thyme leaves
1 tsp. freshly ground black pepper

Bring all ingredients to b oiling in a soup pot. Cover, reduce heat, and simmer until vegetables reach desired tenderness.

* Legumes-plant proteins including beans, peas, and lentils-are among the most nutritious foods you can eat. Typically, legumes contain little fat, no cholesterol, and are good sources of folate, potassium, iron, and magnesium. As useful sources of protein, they can also be a healthy replacement for meat, which has far more fat and cholesterol. Legumes are also rich in fiber. A diet rich in legumes can help reduce the risk of heart disease and cancer.
- Healthy Ideas January 2008 P 13

Soy Sesame Quick Bread

1 cup ground flaxseeds
1 cup ground oats
1 � cups whole-wheat flour
2/3 cup soy flour
1 TBS baking powder
1 cup sesame seeds
1 1/3 cup soymilk
2 TBS toasted sesame oil
Pam
2 TBS sesame seeds

Preheat oven to 350. Stir together first 5 ingredients in a large bow. Stir in seeds. Stir in soymilk and oil just until uniformly moist. Knead once or twice. Spray a layer cake pan with Pam. Sprinkle the bottom of the pan with remaining sesame seeds. Pat dough into pan. Bake 30 minutes. Raise the oven temperature to 400 and bake 5 minutes more. Turn onto a wire rack to cool. Transfer to a serving plate.

* Whole grains, legumes, and wheat germ provide the body with pantothenic acid (vitamin B5), an important nutrient in the synthesis of fats and oils.
- Healthy Ideas October 2007 P 17

Every day the body produces free radicals, which are harmful oxygen molecules that have lost an electron. These molecules zip through the body, grabbing extra electrons wherever they can find them. In the process they damage cholesterol in the bloodstream, making it sticky and more likely to stick to artery walls-the first step in causing heart disease. Research has shown that eating more whole wheat can help stop this process from getting started. In a study of 31,000 people, for example, researchers found that those who ate the most whole-wheat bread had a much lower risk of heart disease than those who ate white bread.
- New Foods for Healing by Selene Yeager P 736

Vegetable Fried Rice

2 TBS peanut oil or almond oil
1 medium onion, chopped
4 cloves garlic, pressed
1 head bok choy, chopped, leaves separated from stems
1 large carrot, chopped
2 cups broccoli florets
1 red bell pepper, seeded and chopped
1 TBS Braggs Liquid Aminos
2 TBS toasted sesame oil
16 oz. can aduki beans, rinsed and drained
2 TBS grated fresh ginger
2 tsp. lemon pepper
3 cups cooked brown rice
12 oz. silken tofu, crumbled

Heat oil in a large skillet. Saut� onion and garlic until tender-crisp. Reduce heat to medium. Stir in bok choy stems, carrot, and broccoli. Stir-fry until broccoli is bright green. Stir in pepper and next 7 ingredients. Stir-fry until heated through. Stir in bok choy leaves. Stir-fry until leaves are wilted.

* Garlic signals blood vessels to relax. This causes an increase in blood flow and boosts heart health. It seems that active ingredients in garlic cause red blood cells to release hydrogen sulfide-better known as rotten egg gas-and that's what leads the blood vessels to relax.
- Healthy Ideas January 2008 P 8

The cruciferous vegetable family includes bok choy, broccoli, cabbage, cauliflower, and kale. The American Institute for Cancer Research reports that clinical studies suggest that cruciferous vegetables assist in regulating a complex system of bodily enzymes that defend against cancer. This shielding effect appears strongest for cancers of the mouth, esophagus, and stomach. Crucifers are abundant in a compound called sulforaphane, shown to provide protection to colon and other cells.
- Healthy Ideas January 2008 P 13

Lentil, Fruit, and Vegetable Soup

4 cups vegetable broth
2 TBS olive oil
1 cup red lentils
1 large sweet potato, chopped
1 large red onion, chopped
1 large carrot, chopped
2 ribs celery with leaves, chopped
15 oz can black eyes peas, rinsed and drained
1 large orange, peeled, sectioned, and diced
1 large apple, cored and chopped
2 TBS grated fresh ginger
1 tsp. ground cinnamon
2 cups soymilk

Bring all ingredients except soymilk to boiling in a soup pot. Stir in soymilk, cover, reduce heat, and simmer 25 minutes or until lentils are tender.

* Quercetin is anti-inflammatory, antibacterial, antifungal, and antiviral. It works through the immune system to dampen allergic responses. Indeed, quercetin is chemically similar to cromolyn, an anti-allergic drug that is known to inhibit histamine. This power plus its anti-inflammatory activity may account for onion's reputed therapeutic impact against asthma and allergies. Quercetin is antithrombotic, helping block the formation of blood clots. As an antioxidant, it absorbs oxygen free radicals and helps keep fat from becoming oxidized (lipid peroxidation). Thus quercetin is reported to thwart artery damage from oxygen free radicals and oxidized LDL cholesterol, helping keep arteries clean and open. Major sources of quercetin include yellow and red onions (not white onions), shallots, red grapes (not white grapes), broccoli and Italian yellow squash, and apples. Oddly, garlic, onion's close cousin, does not contain quercetin.
- Food: Your Miracle Medicine by Jean Carper PP 460-461

Ginger is both a digestive herb and a carmative that alleviates gas. It's also said to improve liver function, relax muscle spasms, and relieve the nausea or vomiting associated with morning sickness, motion sickness, surgery, or chemotherapy. In addition to ginger's many culinary and medicinal uses, this herb is an anti-inflammatory that can be applied externally in massage oils and poultices to relieve muscle strains and stimulate circulation in painful joints.
- Healthy Ideas December 2006 P 13

Spinach Stuffed Squash

1 medium spaghetti squash
2 LB frozen chopped spinach, completely thawed, drained, and lightly pressed
1 medium red onion very thinly sliced to semi-circles (use a mandolin)
3 cloves garlic, pressed
2 TBS chopped fresh basil leaves
1 TBS chopped fresh sage leaves
� tsp. lemon pepper
� tsp. freshly ground black pepper
Pam
2 TBS soy Parmesan
2 TBS pine nuts

Preheat oven to 350. Place squash in a baking dish with 1" water. Bake 1 hour. Set aside. Stir together spinach and next 6 ingredients in a large bowl. Cut squash in half. Scoop out seeds, leaving as much flesh as possible. Spray a large baking dish with Pam. Place squash halves, cut side up, in dish. Mound spinach mixture in squash cavities. Sprinkle each half with 1 TBS soy Parmesan. Top each half with 1 TBS pine nuts. Bake 30 minutes.

* The adult human body contains about 25 grams of magnesium, which is involved in more than 300 important metabolic functions. Besides converting fats and carbohydrates to energy, this mineral helps build bones, cell membranes, and chromosomes. Magnesium, along with potassium and vitamin K, aids calcium absorption, supporting bore mineral density to protect against fractures and osteoporosis. Studies show that increased urinary loss of magnesium in people with diabetes adversely affects blood sugar control, while correcting this deficiency improves glucose tolerance. Good sources of magnesium include oat bran, brown rice, and spinach.
- Healthy Ideas May 2007 P 23

* Garlic's cholesterol-lowering ability compares very favorably with such highly touted drugs as Zocor and Lipitor, says James A. Duke, Ph.D.
- Healthy Ideas September 2007 P 19

Fruit and Cabbage Slaw

4 cups shredded green cabbage
1 large carrot, grated
1 large apple, cored and very thinly sliced (use a mandolin)
2 cups red seedless grapes, halved if large
1 lemon, peeled and seeded
1 recipe Tofu "Sour Cream" (See below)
3 TBS pure maple syrup

Toss together first 4 ingredients in a large bowl. Process lemon and remaining ingredients in a blender until smooth. Stir into salad to coat evenly. Garnish with a pinwheel of apple slices if desired.

* In an analysis of nearly 90 studies, apple consumption was consistently associated with a reduced risk of cardiovascular disease, cancer, and Type 2 diabetes. Two British studies show that eating five apples a week may be beneficial for ling function, and other research finds that apple juice may help protect against age-related memory loss.
- Healthy Ideas October 2007 P 14

The isothiocyanates in cabbage (and in bok choy, broccoli, Brussels sprouts, cauliflower, chard, kale, mustard greens, and turnips) trigger enzymes that suppress cancer-related DNA damage.
- Prevention Guide to Natural Cures, Cindy Caciolo editor P20

Herbed Parmesan Cornbread

� cup bulgur
1 cup boiling vegetable broth
1 cup ground flaxseeds
1 � cups yellow cornmeal
1 cup whole-wheat flour
2/3 cup soy Parmesan
1 TBS baking powder
2 TBS minced fresh basil leaves
� TBS dried oregano
1 cup warm water
3 TBS soymilk powder
Egg replacer equivalent to 2 eggs
3 TBS olive oil
Pam

Preheat oven to 375. Measure bulgur into a small bowl. Pour boiling broth over bulgur. Let sit 10 minutes. Meanwhile stir together flaxseeds and next 6 ingredients in a large bowl. Process water and next 3 ingredients in a blender until smooth. Stir into flour mixture just until uniformly moist. Spray an 8 �" layer cake pan with Pam. Turn batter into pan. Smooth top. Bake 40 minutes or until a toothpick inserted in the middle comes out clean.

* Whole grains are excellent sources of disease-fighting phytochemicals and antioxidants as well as B vitamins, vitamin E, magnesium, iron, and fiber. Experts believe that people who eat at least three servings of whole grains a day significantly cut their risk of diabetes. Studies show whole grains can cut the risk of type 2 diabetes by up to 27 percent. Whole grains also help prevent stroke and some forms of cancer. What's more, they help reduce total cholesterol levels, weight, and high blood pressure, three key risk factors for heart attack.
- Better Homes and Gardens Diabetic Living Whole Grain Recipes P 3

Sabra Carob Uncheese Cake

2 cups graham cracker crumbs
1 cup ground flaxseeds
� cup ground almonds
2 TBS almond oil
4 TBS pure maple syrup
Pam
2 cups Tofu Cream Uncheese (See below)
1 recipe Tofu "Sour Cream" (See below)
� cup Sabra orange chocolate liqueur
2 TBS pure maple syrup
� cup carob powder or cocoa
2/3 cup finely chopped almonds

Preheat oven to 350. Process first 5 ingredients in a food processor until mixture holds together. Spray a 10" spring form pan with Pam. Press crust into pan and 1" up the sides. Lightly spray with Pam. Bake 10 minutes. Meanwhile clean food processor and process Cream Uncheese and next 3 ingredients in food processor until smooth. Remove half the tofu mixture to a medium bowl. Add carob powder to food processor and process until smooth. Drop light and dark tofu mixtures alternately by tablespoons into crust. Lightly swirl with a knife to achieve a marbled look. Sprinkle with almonds. Bake 40 minutes. Cool to room temperature then chill thoroughly.

* While soy offers modest amounts of omega-3 essential fatty acids, flaxseed contains five times as much as any other commonly available plant food. These fatty acids are essential for health and survival, but the human body is incapable of producing them; they must be obtained from food. While a healthy diet should be low in total fat - about 20 to 25 percent - the fat we do eat should be rich in essential fatty acids, especially omega-3s. These healthy oils appear to relax our blood vessels, improve our circulation, protect our blood from unhealthy clotting, lower our blood pressure, and reduce inflammatory changes. Unlike saturated fats in meats, milk, margarine, and coconut and palm oils, which increase cholesterol, flaxseed oil appears to lower cholesterol. So not only is flaxseed the richest known food source of plant estrogens, it's brimming with heat healthy oil as well.
- Estrogen the Natural Way by Nina Shandler, Introduction P xxix

Hearty Oat and Wheat Bread

5 cups vegetable broth
2/3 cups cracked wheat
2 TBS olive oil
2 TBS blackstrap molasses
2 packages active dry yeast
1 cup ground flaxseeds
1 cup ground oats
� cup wheat bran
� cup soymilk powder
7 cups whole-wheat flour
Pam
Rolled oats

Bring broth to boiling in a soup pot. Stir in cracked wheat. Reduce heat, cover, and simmer 5 minutes. Remove from heat. Cool to luke warm (110-115 degrees). Stir in oil, molasses, and yeast. Let sit 5-10 minutes. Stir in flaxseeds and next 4 ingredients, adding as much flour as possible. Turn onto a lightly floured surface and knead until smooth and elastic, adding flour if dough sticks to your hands. Spray a large bowl with Pam. Shape dough to a ball and place in bowl, turning once to coat both sides. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Punch down. Sprinkle work surface with oats. Cut dough in half and shape into two loaves, rolling the loaves in oats. Gently pat the oats in place. Spray a baking sheet with Pam. Place loaves on sheet. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Preheat oven to 375. Bake 1 hour.

* Names because of a chemical bond that falls in the number 3 position on the fatty acid chain, Omega-3 fats help lower "bad" LDL cholesterol and raise the "good" HDL cholesterol. They lower triglycerides (a type of blood fat) and may reduce the risk of blood clots. Omega-3s help heart muscles beat in a steady rhythm, which may be who studies have shown that men who eat more fish have fewer fatal heart attacks. Mostly found in cold-water fish such as salmon, this important fatty acid is highly available on some plant foods. Flaxseed, flaxseed oil, walnuts, walnut oil, and dark green leafy vegetables are excellent sources.
- Outsmart Cholesterol, Cindi Caciolo, editor PP 69, 70

Creamy Rosemary Pasta

1 TBS olive oil
1 medium red onion very thinly sliced to half moons
5 cloves garlic, pressed
1 LB sliced mushrooms (use several varieties for a more interesting flavor)
8 oz jar sun dried tomatoes packed in olive oil
12 oz soy "chicken" strips (Light Life Smart Menu makes a good one)
1 � cups soymilk
6 oz extra firm silken tofu
1/3 cup dry white wine
1 TBS vegetable broth powder
� cup soy Parmesan
2 TBS fresh rosemary leaves
� tsp (or more to taste) freshly ground black pepper
1 LB whole-wheat rigatoni or penne pasta
Soy Parmesan for sprinkling, if desired

Put a pot of water on to boil. Heat oil in a large skillet. Over medium heat, cook onions and garlic until tender. Stir in mushrooms and the oil from the sun dried tomatoes. Slice the tomatoes to strips and add to skillet. Stir in "chicken" strips. Stir-fry until mushrooms are tender. Process soymilk and next 6 ingredients in a blender until smooth. Reduce heat to low. Stir in sauce. Cook pasta according to package directions. Drain pasta. Transfer to a serving bowl. Stir in vegetable sauce. Sprinkle with soy Parmesan if desired.

* Whole wheat is a great source of B vitamins, which are important for liver function and the health of the nervous system. It's also an excellent source of vitamin E, a potent antioxidant that also promotes heart health. It offers magnesium, which helps sustain a steady heartbeat and zinc, which provides energy. It offers fiber, which facilitates healthy bowel function and essential fatty acids, which transport oxygen to the cells. You'll find more than 16 other major and trace minerals in whole wheat that are involved in all sorts of activities throughout the body.
- Healing Foods for Dummies by Molly Siples, MS, RD P 28

* Lycopene is a red pigment and an antioxidant. Along with its other carotenoids family members, lycopene slows aging, helps reduce the risk of heart disease, and is cancer-protective, Lycopene is heat-stable and is not destroyed in canning. Foods that contain lycopene include red bell peppers, pink grapefruit, guava, apricots, watermelon, and tomatoes. Lycopene is more easily absorbed if eaten with a little oil.
- Healing Foods for Dummies by Molly Siple, MS, RD P 54

Cabbage Soup

4 cups vegetable broth
2 TBS olive oil
1 TBS lemon juice
1 medium red onion, chopped
3 cloves garlic, pressed
4 cups chopped green cabbage
2 cups sliced shiitake mushrooms, tough stems discarded
1 large carrot, chopped
2 cups chopped cauliflower
1 medium red bell pepper, seeded and chopped
1 cup chopped fresh parsley
1 TBS chopped fresh rosemary leaves
1 tsp. poultry seasoning
� tsp. freshly ground black pepper

Bring first 6 ingredients to boiling in a soup pot. Reduce heat and simmer until cabbage is tender. Stir in remaining ingredients, soccer, and simmer until vegetables reach desired tenderness.

* Just one clove of garlic three times daily reduces the risk of heart attack at least three ways. It discourages red blood cells from sticking together and blocking your arteries. It reduces arterial damage. And it discourages cholesterol from lining those arteries and making them so narrow that blockages are likely.
- Outsmart Cholesterol, Cindi Caciolo, Editor P 55

* Before you use garlic in cooking, be sure to crush it first and set it aside for 10-15 minutes to allow its healing properties to develop. Crushing releases alicin and makes it available to you.
- Healing Foods for Dummies by Molly Siple, MS, RN P 63

* The secret ingredient in cruciferous vegetables that protects against breast cancer is indole-3 carbinol, which channels the breakdown products of estrogen into far more "good" estrogen (2-hydroxyestrone) than "bad" estrogen (16-alpha-hydroxyestrone). As with good and bad cholesterol in your blood, you can increase and decrease the amount of either form of estrogen.
- The Breast Cancer Prevention Diet by Dr. Bob Arnot P 92

Snowy Day Tomato Soup

28 oz can low sodium diced tomatoes
16 oz jar salsa
15 oz can kidney beans, rinsed and drained
1 medium red onion, minced (pulse in a food processor)
3 cloves garlic, pressed
2 ribs celery with leaves, diced
1 large carrot, diced
2 tsp. dried cilantro
� tsp freshly ground black pepper
2 TBS olive oil
2 � cups soymilk

Measure all ingredients into a large saucepan or soup pot. Cook over medium heat until vegetables are very tender. Working in batches, process in a food processor until smooth, transferring processed soup into a soup tureen.

* Carotenoids are antioxidants that give color to carrots, pumpkins, squash, sweet potatoes, tomatoes, and other yellow and orange fruits and vegetables. They are also abundant, though not visible, in dark green leafy vegetables. We know that these fruits and vegetables are strongly cancer-protective. We do not know that any one member of the carotenoid family of pigments is chiefly responsible for that protection. While many believed that they were lowering their risk of cancer by taking beta-carotene supplements, studies have shown disappointing results. To recommend the use of one isolated element of a complex family of protective compounds in plants is to fall under the spell of reductionism. It is the mix of carotenoids that confers protection from cancer and degenerative disease.
- Eating Well for Optimum Health by Andrew Weil, M.D. P 139

Lasagna

8 oz whole-wheat lasagna noodles
3 TBS olive oil
1 small red onion, minced (pulse in a food processor)
3 cloves garlic, pressed
14 oz soy "ground beef" (Light Life Gimme Lean makes a good one)
14 oz soy "ground sausage" (Light Life Gimme Lean makes a good one)
2 cups shredded soy mozzarella (Galaxy Foods makes a good one)
� cup soy Parmesan
1 LB regular firm tofu, drained and pressed as dry as possible
2 TBS All Seasons Blend (See below)
� cup red wine vinegar
2 TBS tahini
2 TBS lemon juice
1 tsp. dried basil
1 tsp. dried oregano
� tsp. garlic powder
2 cups sliced mushrooms of choice
1 cup dry pack sun dried tomatoes, cut to strips
Pam
28 oz jar tomato sauce
1 cup shredded soy mozzarella

Preheat oven to 350. Cook noodles according to package directions. Meanwhile heat oil in a large skillet. Saut� onion, garlic, ground "beef", and ground "Sausage", breaking up the "meats" with a wooden spoon to small chunks. Cook until onion is tender. Set aside. Pulse mozzarella and next 9 ingredients in a food processor until crumbly. Drain noodles. Spray a lasagna dish with Pam. Arrange 1/3 of the noodles in bottom of dish. Top with half the "meat" mixture. Spread half the "cheese" mixture over that. Scatter half the mushrooms and half the sun dried tomatoes over "cheese" mixture. Ladle 1/3 of the tomato sauce over that. Make another layer of noodles. Top with remaining "meat", remaining "cheese" mixture, remaining mushrooms, and remaining sun dried tomatoes. Ladle half the remaining tomato sauce over all. Top with remaining noodles and remaining sauce. Bake, uncovered, for 45 minutes. Sprinkle with 1 cup shredded soy mozzarella. Bake 10 minutes more.

* Women in their first pregnancy, women over forty, those with pre-pregnancy hypertension, and those expecting a multiple birth are at greatest risk for calcium deficits. A diet high in calcium appears to help protect against pre-eclampsia, a condition that can develop in the latter half of pregnancy that causes high blood pressure, swelling of the extremities, and protein in the uterus. Food sources include almonds, leafy greens, and tofu.
- Healthy Ideas November 2007 P 6 * Chopping garlic releases a beneficial enzyme that converts an amino acid to anti-cancer compounds. But if chopped garlic is cooked too soon, the heat interrupts the process and decreases its cancer-fighting effects. The best way to enjoy the benefits of this potent ingredient is to let it stand for as little as ten minutes between chopping and cooking.
- Healthy Ideas September 2007 P 20

All Seasons Blend

1 � cups nutritional yeast flakes
2 TBS sea salt
1 TBS onion powder
1 TBS paprika
2 tsp. garlic powder
1 tsp. dried parsley
� tsp. turmeric
� tsp. dried marjoram
� tsp. dried thyme
� tsp. ground dill seed

Process all ingredients in a spice mill, a coffee grinder, or a blender until well blended. Store in an air tight container at room temperature.

* Nutritional yeast is a natural whole plant that is grown as a food crop. It is prized for its cheesy taste and high nutritional content. It is a reliable source of high quality, easily assimilated protein and is the foremost natural source of B complex vitamins. Red Star nutritional yeast is also an excellent source of vitamin B-12, a nutrient that is difficult to find in a vegetarian diet.
- The Uncheese Cookbook by Joanne Stepaniak P 184

Cream Uncheese Salad Dressing

� cup Cream Uncheese (See below)
� cup tarragon vinegar
2 cloves garlic, pressed
2 green onions, chopped
1 TBS fresh rosemary leaves chopped
1 TBS fresh sage leaves chopped
� cup chopped fresh parsley
� cup soy milk
� tsp freshly ground black pepper

Process all ingredients in a blender. Transfer to cruets

* Researchers believe that soy foods increase the activity of low-density lipoprotein (LDL) cholesterol receptors, "traps" on the surface of cells that seize harmful LDL molecules from the bloodstream and ship them to the liver, from which they're eventually excreted. Reducing the amount of LDL in the blood may help keep it from oxidizing and clogging the arteries leading from the heart.
- New Foods for Healing by Selene Yeager P 650

Mushroom and Tofu Stew

2 TBS olive oil
6 strips soy bacon (Morning Star Farm makes a good one)
� cup nutritional yeast
1 tsp. poultry seasoning
� tsp. freshly ground black pepper
1 LB firm regular tofu, drained, pressed dry, and cut to �" cubes
1 cup vegetable broth
1 cup dry red wine
28 oz can low sodium diced tomatoes with juice
2 bay leaves
2 LB sliced portobella mushrooms
2 large carrots, chopped
4 leeks (white and light green parts only) chopped
4 cloves garlic, pressed
� cup chopped fresh parsley
2 TBS chopped fresh basil leaves
� TBS fresh thyme leaves
� tsp. freshly ground black pepper
3 TBS arrowroot

Heat oil in a large skillet. Cook bacon according to package directions. Drain on a paper towel. Stir together nutritional yeast, poultry seasoning, and pepper in a shallow bowl. Dredge tofu in nutritional yeast mixture. Brown on all sides in skillet. Transfer to a soup pot. Crumble bacon and add to pot. Measure remaining ingredients except arrowroot into soup pot. Bring to boiling over medium heat. Reduce heat, cover, and simmer until carrots reach desired tenderness. Ladle out � cup broth. Dissolve arrowroot in broth. Stir into stew. Simmer uncovered until broth thickens.

* Scientists who followed 25.000 Swedish women for more than six years discovered two key factors for a healthy heart. Women who ate large amounts of vegetables and fruits and consumed moderate amounts of alcohol (equal to half a glass of wine every day) appeared to be at lower risk for heart disease. The daily consumption of vegetables, fruits, whole-grain products, and beans, along with regular exercise, may reduce the risk of developing heart disease by half.
- Healthy Ideas December 2007 P 6

Whipped Sweet Potatoes and Squash

2 LB butternut squash, peeled and chopped
2 large sweet potatoes, pierced through
1 medium orange, peeled
3 TBS Smart Balance or other trans-fat free margarine
2 TBS grated ginger root
2 tsp. ground cinnamon
1 tsp. ground nutmeg
� tsp. ground cloves
Pam

Preheat oven to 350. Steam squash until very tender (10-15 minutes). Meanwhile bake potatoes in the microwave on high 10-15 minutes or until very tender. Process all ingredients in a food processor until smooth. Spray a casserole with Pam. Bake uncovered 20-30 minutes or until reheated.

* Vitamin A comes in two forms - one from plants and the other from animal sources. Colorful fruits and vegetables contain provitamin A, including beta carotene and other carotenoids that the body converts to vitamin A. Carotenoids have been linked to reduced risk for cancer, heart disease, and macular degeneration. Vitamin A is vital for bone growth, reproduction, and healthy vision. It's also called the "anti-infective vitamin" because it is necessary for the normal functioning of the immune system and plays a starring role in the development of white blood cells. This vitamin contributes to the integrity and functioning of the skin and other cells that provide the body's first line of defense against infection. Sweet potatoes, squash, and carrots are among the many foods rich in vitamin A.
- Healthy Ideas November 2007 P 23

Date Nut Bread

1 cup dried dates, pitted and roughly chopped
� cup pure maple syrup
� cup Smart Balance or other trans-fat free margarine
1 cup soy milk
1 tsp. vanilla extract
1 cup ground flaxseeds
2 cups whole-wheat flour
1 tsp. baling powder
1 tsp. baking soda
1 tsp. ground cinnamon
Egg replacer equivalent to 1 egg
2/3 cup chopped walnuts
Pam

Preheat oven to 350. Pulse dates in food processor until minced. Turn into a saucepan. Stir in maple syrup and next 3 ingredients. Cook, stirring, over low heat until margarine melts. Set aside. In a large bowl stir together flaxseeds and next 4 ingredients. Stir in egg replacer and date mixture just until uniformly moist. Stir in nuts. Spray a 9x5 loaf pan with Pam. Turn batter into pan. Bake 50 minutes or until a toothpick inserted in the middle comes out clean.

* Without adequate boron, your body cannot retain critical calcium. Unfortunately, the average American gets only half the boron found effective for retaining the bone-strengthening calcium. Researchers believe that boron deficiency might explain why Americans who consume lots of high calcium dairy products are still prone to osteoporosis. It might also explain why vegetarians have less osteoporosis. Boron is richest in fruits, especially apples, pears, grapes, dates, raisins, and leaches. Legumes, notably soybeans, nuts, and honey are also rich in boron.
- Food-Your Miracle Medicine by Jean Carper P 387

Marbled Pumpkin and Uncheese Cake

Pam
1 cup ground flaxseeds
2 cups graham cracker crumbs
3 TBS almond oil
4 TBS pure maple syrup
� tsp. ground cinnamon
2 cups Tofu Cream Uncheese (See below)
1 tsp. vanilla extract
3 TBS pure maple syrup
1 TBS lemon juice
14 oz can pumpkin puree
� tsp. ground cinnamon
� tsp. ground nutmeg
� tsp. ground ginger
� tsp. ground cloves
2 TBS pure maple syrup

Preheat oven to 350. Spray a 10" spring form pan with Pam. Process flaxseeds and next 4 ingredients in a food processor until mixture clings together. Press into pan and about 1" up the sides. Lightly spray with Pam. Bake 10 minutes. Cool. While crust cools process Tofu Cream Uncheese and next 3 ingredients in a food processor until smooth and well blended. Turn into a small bowl. Process pumpkin and remaining ingredients in food processor until smooth and well blended. Turn into a second small bowl. Using a separate tablespoon for each mixture, spoon alternating tablespoons of pumpkin mixture and Uncheese mixture into crust. Swirl lightly with a knife. Bake 40 minutes.

* Lutein and zeananthin aren't found only in pumpkin. They are also found in the lens of the eye. Studies suggest that eating foods high in these compounds may help block the formation of cataracts. The beta carotene in pumpkin may play a role in preventing heart disease as well. Some research suggests that people with diets high in fruits and vegetables that contain beta carotene have a lower risk of heart disease than those whose diets supplied less.
- New Foods for Healing by Selene Yeager PP 609, 610

Soy is considered a substitute for HRT (hormone replacement therapy) in that it has a protective effect on bone and heart and diminishes the symptoms of menopause.
- The Breast Cancer Prevention Diet by Dr. Bob Arnot P 169

Pea and Mushroom Quiche

1 recipe Flaky Pie Crust (see below)
1 medium red onion minced (pulse in a food processor)
10 oz frozen shiitake mushrooms, completely thawed and drained
16 oz frozen baby green peas, completely thawed and drained
1 cup Classic Basil Pesto (see below)
1 recipe Tofu Cream Uncheese (See above)
1 recipe Tofu Sour Cream (See below)
1 cup shredded soy mozzarella (Galaxy Foods makes a good one)
� tsp. freshly ground black pepper

Preheat oven to 350. Make crust according to recipe directions. Line a 10" pie pan and bake 10 minutes. Remove from oven and set aside. Stir together onion, mushrooms, and peas in a large bowl. Process pesto and remaining ingredients in a food processor until smooth. Stir into vegetable mixture. Turn into pie crust. Smooth top. Bake 40 minutes. Cool to room temperature. Chill, if desired.

* Peas can help relieve cold symptoms, prevent cancer, and protect against heart disease. Eating peas can bring down levels of triglycerides, blood fats that play a role in heart disease. And peas contain an abundance of disease-fighting vitamins. A half-cup of peas, for example, contains more than 11 milligrams of vitamin C, almost 19 percent of the daily value. This is important, since getting enough vitamin C in the diet has been shown to reduce the risk of cancer and heart disease.
- New Foods for Healing by Selene Yeager PP 552, 553, 554

Hearty Winter Soup

1 cup Mushroom Gravy (See below)
2 cups tomato sauce
2 � cups vegetable broth
1 TBS olive oil
1 medium red onion, chopped
3 cloves garlic, pressed
1 medium red skin potato, chopped
2 ribs celery with leaves, chopped
1 large carrot, chopped
15 oz can butter beans
2 TBS chopped fresh sage leaves
2 TBS chopped fresh rosemary leaves
� tsp. freshly ground black pepper
1 cup chopped frozen spinach (no need to thaw)
1 cup frozen corn kernels (no need to thaw)
1 cup chopped fresh parsley

Bring first 13 ingredients to boiling in a soup pot. Reduce heat to medium and cook until potatoes are tender. Stir in remaining ingredients and cook until carrots are tender and frozen vegetables are heated through.

* The National Cancer Institute recommends eating between five and nine servings of fruits and vegetables daily to prevent multiple types of cancers. The Mediterranean diet - rich in fruits and vegetables and olive oil - has been linked to a lower incidence of cancers. Carotenoids and flavonoids in brightly colored fruits and vegetables help protect against the effects of tobacco. Legumes, all rich in phytoestrogens are particularly helpful.
- Healthy Ideas October 2007 P 9

Cheesy Cornbread

1 cup ground flaxseeds
1 cup ground oats
1 � cup whole-wheat flour
1 cup yellow cornmeal
1 TBS baking powder
1 � cup soymilk
1 cup Tofu Cream Uncheese (See below)
1/3 cup olive oil
1 egg or egg replacer equivalent to 1 egg
Pam

Preheat oven to 425. Stir together first 5 ingredients in a large bowl. Process soymilk and next 3 ingredients in a blender until smooth. Stir into dry ingredients just until uniformly moist. Spray a 10" ovenproof iron skillet with Pam. Turn batter into skillet. Smooth top with a spatula. Bake 25 minutes or until a toothpick inserted in the middle comes out clean.

* Whole grains are a good source of magnesium, selenium, and zinc. Magnesium aids in muscle contraction, nerve transmission, blood pressure regulation, immune function, and bone formation. It might lower the risk of heart disease and diabetes. It helps to control blood pressure, headaches, and preeclampsia during pregnancy. Zinc speeds healing, boosts immunity, prevents pregnancy complications, and helps maintain strong bones and normal taste and smell. Selenium is an antioxidant. It way lower the risk of heart disease, rheumatoid arthritis, and some forms of cancer.
- Prevention Guide to Natural Cures, Cindi Caciolo, editor PP 31, 32

Quick Cranberry Relish

12 oz fresh cranberries
1 large apple cored (do not peel)
Grated zest of 1 orange
2 small oranges, peeled
10 oz frozen cherries with juice
1 tsp. ground cinnamon

Pulse cranberries in a food processor until finely chopped. Turn into a large bowl. Pulse apple until finely chopped. Turn into bowl with cranberries. Pulse zest and oranges in food processor until finely chopped. Turn into bowl. Pulse cherries and juice until finely chopped. Turn into bowl. Stir together. Stir in cinnamon. Let sit a few hours to allow flavors to mingle.

* In a Finnish study, men who ate the most apples and other foods high in quercetin had 20% less diabetes and heart disease deaths. Other good sources of quercetin include onions, cabbage, and berries.
- Eat to Beat Diabetes, Rodale Press P 4

Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so high antioxidant citrus fruit are helpful for diabetics. The antioxidants in fruit also help to reduce your risk of heart attack and stroke.
- Eat to Beat Diabetes, Rodale Press P 5

Cranberries contain two powerful flavonoids-quercetin and myricetin. The darker cranberry varieties like Stevens, Early Black, and Ben Lear, contain a third compound called kaempferol. Each of these compounds has been shown in studies to help prevent genetic changes that can lead to cancer.
- New Foods for Healing by Selene Yeager P 219

Mushroom Gravy

� oz dried maitake mushrooms, crumbled
4 cups vegetable broth
2 cloves garlic, pressed
� cup nutritional yeast
1 tsp. poultry seasoning
� tsp. freshly ground black pepper
2 oz dried shiitake mushrooms, broken to small pieces

Bring first 6 ingredients to boiling in a saucepan. Reduce heat and simmer 20-25 minutes. Working in batches and pouring the blended gravy into a new saucepan, process in a blender until smooth. Stir shiitake mushroom pieces into gravy and simmer 20-25 minutes.

* Researchers have identified several mechanisms through which maitake beta-glucans provide immune support. Several Japanese studies have been published regarding the immuno-modulating effects of maitake. In 1968 researchers at the University of Massachusetts at Amherst found that an extract of maitake had significant inhibitory activity against human cervical cancer and T4 leukemic cells. Maitake appears to be most effective against breast, prostate, and liver cancers.
- The Health Benefits of Medicinal Mushrooms by Mark Stangler, N.D. PP 25, 26

Shiitake extracts have demonstrated a wide variety of activity [sic] against various microbes, This [sic] includes bacteria (including Mycobacterium tuberculosis), parasites, and viruses (including HIV and hepatitis B).
- The Health Benefits of Medicinal Mushrooms by Mark Stangler P 32

Samhain Soup

6 cups vegetable broth
1 large red onion, chopped
2 cloves garlic, pressed
2 ribs celery with leaves, chopped
2 medium carrots, chopped
2 cups butternut squash, peeled and chopped
15 oz can soy beans, rinsed and drained
15 oz can black eye peas, rinsed and drained
14 oz can low sodium diced tomatoes with green chilies
� tsp. freshly ground black pepper
� cup nutritional yeast
3 TBS olive oil
� cup chopped fresh parsley
� cup chopped fresh basil leaves
2 TBS chopped fresh sage leaves

Bring all ingredients to boiling in a soup pot. Reduce heat and simmer until vegetables reach desired tenderness.

* Vitamin B12 helps prevent heart disease, memory loss, anemia, and depression, It maintains nerve and brain function. Good sources of this vitamin include soy beans and nutritional yeast.
- Prevention Guide Natural Cures edited by Cindi Caciolo P 29

Calcium reduces the risk of osteoporosis, high blood pressure, and possibly colon cancer. It aids in blood clotting, muscle contraction, and nerve transmission. It might reduce symptoms of PMS and help with weight loss. Dried beans and peas are good sources of this mineral.
- Prevention Guide to Natural Cures edited by Cindi Caciolo P 30

Thanksgiving Bread

2 packages active dry yeast
2 cups warm (115 degrees) soymilk
1 cup ground flaxseeds
1 cup ground oats
6 cups whole-wheat flour
� TBS ground cinnamon
� TBS ground nutmeg
1 cup minced dried apricots (pulse in a food processor)
1 cup golden raisins
1 cup finely chopped pumpkin seeds (pulse in a food processor)
15 oz can pumpkin puree
3 TBS almond oil
2 � TBS minced crystallized ginger
Pam

Dissolve yeast in warm soymilk. Let sit 5-10 minutes or until foamy. If mixture ails to foam discard and begin again. Meanwhile stir together flaxseeds and next 7 ingredients. In a large bowl. Process pumpkin puree, oil, crystallized ginger, and yeast mixture in a blender until smooth. Stir into flour mixture. Turn onto a lightly floured surface and knead until smooth and elastic. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean damp cloth and let rise in a warm place 1 hour. Punch down. Cut dough in half. Shape each half into a loaf. Spray a baking sheet with Pam. Place both loaves on sheet. Cover with a clean damp cloth and let rise in a warm place 1 hour. Preheat oven to 350. Bake 1 hour.

* Pumpkin is a powerhouse full of beta-carotene, the antioxidant that converts to vitamin A in the body. This nutrient has been linked with lower cancer rates, reduced heart disease, and enhanced immunity. Research also indicates that eating orange fruits and vegetables, such as pumpkin, may lower the risk of developing rheumatoid arthritis. But the flesh isn't the only part of the pumpkin that offers health benefits. Pumpkin seeds offer potassium, magnesium, manganese, zinc, selenium, copper, chromium, and molybdenum. They're also a great source of fiber and healthy, unsaturated fats.
- Healthy Ideas November 2007 P 11

Apple Lentil Soup

6 cups vegetable broth
1 TBS grape seed oil or canola oil
1 cup lentils
� cup chopped fresh mint leaves
2 cloves garlic, pressed
1 medium red onion, diced
2 medium carrots, diced
1 rib celery with leaves diced
2 apples, cored and diced
Freshly ground black pepper to taste

Bring first 8 ingredients to boiling in a soup pot. Reduce heat to medium and cook 15 minutes. Reduce heat to low. Stir in apples and pepper. Simmer 10 minutes more or until apples reach desired tenderness.
* Mint has been traditionally used to treat gallstones.
- The Green Pharmacy by James A Duke, Ph.D. P255

Apples are perhaps best known for their fiber. They contain both soluble and insoluble fiber, including pectin. Pectin, the same ingredient that's used to thicken jams and jellies, appears to reduce the amount of cholesterol produced in the liver. Plus pectin's ability to form a gel slows down digestion, which slows the rise in blood sugar. So it's good for people with diabetes.
- New Foods for Healing by Selene Yeager PP 31-32

Fruit and Almond Scones

1 lemon, peeled and seeded
2 eggs or egg replacer equivalent to 2 eggs
2 rounded TBS Smart Balance or other trans-fat free margarine
1 TBS almond oil
� cup soymilk
2 tsp. pure maple syrup
1 cup ground flaxseeds
1 cup ground oats
2 cups whole-wheat flour
1 TBS baking powder
1 cup finely chopped almonds
� cup minced dried mangoes (use a food processor)
� cup minced dried cherries (use a food processor)
Pam

Preheat oven to 450. Process first 6 ingredients in a blender until smooth. Set aside. Stir together flaxseeds and next 6 ingredients in a large bowl. Stir in liquid ingredients just until uniformly moist. Turn onto a lightly floured surface. Knead lightly. Pat to a disk 8" in diameter and about 1" thick. Spray a baking sheet with Pam. Cut the disk into 8 wedges. Place the wedges on the baking sheet so they do not touch. Bake 15-20 minutes or until a toothpick inserted in the middle comes out clean.

* Omega-3 fats lower the risk of heart disease, memory loss, bone loss, and osteoporosis. They reduce the symptoms of rheumatoid arthritis. They may help elevate the mood. Good sources of omega-3s include walnuts and flaxseeds.
- Prevention's Guide to Natural Cures, Cindi Cacioto, editor P 31

Oats contain soluble fiber, including one known as beta-glucan believed to be responsible for the grain's cholesterol-lowering prowess. Incorporating oat products into the diet can result in modestly lowering cholesterol levels.
- Prevention's Guide to Natural Cures, Cindi Cacioto, editor P 65

Spinach Pesto Dip

10 oz package frozen spinach, thawed and squeezed dry
2 cups Classic Basil Pesto (See below)
1 cup Tofu Cream Uncheese (See below)
� tsp. black pepper
� cup minced kalamata olives

Process first 4 ingredients in a food processor until smooth. Transfer to a bowl. Stir in olives.

* Magnesium can help prevent cardiovascular disease, osteoporosis, insomnia, depression, and more. In a recent study of postmenopausal women, a magnesium-deficient diet was linked to heart arrhythmias and changes in metabolism that could lead to disease. Other research has found an association between low levels of magnesium and osteoporosis in patients with gluten sensitivities, as well as the development of insulin resistance in obese children who are magnesium-deficient. Good sources of magnesium include apples, avocados, bananas, garlic, green leafy vegetables, buts, and whole grains.
- Healthy Ideas August 2007 P 6

Asparagus Mushroom Pesto Quiche

� cup pine nuts
1 cup ground flaxseeds
1 cup ground oats
� cup soy Parmesan
� tsp. baking powder
� tsp baking soda
� cup ice water
� cup olive oil
1 TBS lemon juice
12 oz extra firm silken tofu
2 cups shredded soy mozzarella (Galaxy Foods makes a good one)
1 cup Classic Basil Pesto (see below)
� cup soy Parmesan
� cup ground cashews
2 TBS lemon juice
1 TBS rice syrup
� tsp freshly ground black pepper
1 medium red onion minced
10 oz package frozen asparagus, thawed, patted dry, and chopped to �" pieces
8 oz chopped mushrooms of choice
� cup shredded soy mozzarella
1 pt. grape tomatoes halved

Preheat oven to 400. Grind pine nuts. Turn into a large bowl and stir together with flaxseeds and next 4 ingredients. Stir in ice water, olive oil, and lemon juice. Dampen work surface to prevent slipping. Lay down a sheet of wax paper. Place dough on top of wax paper and top with another sheet of wax paper. Roll to fit a 10" quiche pan. Remove top sheet and lay crust in quiche pan. Press to fit. Cut away excess dough. Roll edges and flute. Bake 5 minutes. Set aside. Process tofu and next 7 ingredients in a food processor until smooth. Turn into a large bowl. Stir in onion, asparagus, and mushrooms. Turn into crust. Smooth with a spatula. Sprinkle with mozzarella. Bake 40 minutes. Arrange tomatoes, cur side down, on top of quiche. Serve hot, at room temperature, or cold.

* Vitamin B1 enhances brain function, circulation, digestion, and energy production. Good sources include brewer's yeast, whole grains, wheat germ, and soy.

Vitamin B3 is essential for healthy circulation, healthy skin and nerves. It lowers cholesterol and enhances memory. Good sources include brewer's yeast, broccoli, carrots, wheat germ, and whole wheat.

Vitamin B5 fights stress. It also supports the production of adrenal hormones and antibodies. It enhances stamina. Good sources include brewer's yeast, legumes, mushrooms, peas, and whole wheat.

Vitamin B12 prevents anemia. It is needed for cell formation, digestion, absorption of food, and metabolism. Good sources include soy and nutritional yeast.

Biotin is important for the synthesis and utilization of amino acids and fats. It promotes healthy hair, nails, and skin. Good sources include brewer's yeast, fruits, bran, and vegetables.

Choline aids in the transmission of nerve impulses. It supports brain function and fat metabolism. Good sources include legumes, soy products, and whole grains.

Vitamin C is an antioxidant needed for 300 different metabolic functions. It's vital for adrenal gland function and tissue growth and repair. It also has an anti-inflammatory action. Good sources include berries, fruits, Brussels sprouts, leafy greens, cauliflower, squash, and asparagus.
- Healthy Ideas September 2007 P 17

Classic Basil Pesto

2 cups firmly packed fresh basil leaves
1/3 cup olive oil
1/4 cup pine nuts
6 cloves garlic
1/2 cup soy Parmesan

Process all ingredients in a blender until smooth.

* Pine nuts are a good source of vitamin A and folic acid. They contain calcium, magnesium, iron and zinc.
- Delicious Magazine March 1999 P 59

Italian Green Beans

2 TBS olive oil
1 large red onion, chopped
3 cloves garlic, pressed
4 cups green beans, trimmed and cut to 1" lengths
2 large tomatoes, chopped
2/3 cup chopped fresh basil leaves
� cup chopped fresh Italian parsley
2 TBS fresh oregano leaves
2 TBS fresh thyme leaves
� tsp freshly ground black pepper

Heat oil in a large skillet. Over medium heat cook onion and garlic until barely tender. Stir in green beans and remaining ingredients. Cook, stirring often, until beans are tender-crisp.

* For prostatitis, many nutritionists recommend consuming plenty of tomatoes for lycopene, vegetable oils for vitamin E, fruits and vegetables for antioxidants, and legumes for zinc. Parsley is also recommended.
- 101 More Home Remedies That Really Work published by Reader's Digest PP 61, 62

Cheesy Soy Bran Muffins

1 cup ground flaxseeds
1 cup ground oats
1 1/3 cups whole-wheat flour
� cup soy flour
� cup oat bran
� cup soy Parmesan
� cup nutritional yeast
1 TBS baking powder
1 1/3 cups soymilk
1/3 cup olive oil
1 TBS Dijon mustard
Egg replacer equivalent to 1 egg
1 tsp. pure maple syrup
Pam

Preheat oven to 400. Stir together first 8 ingredients in a large bowl. Process soymilk ad next 4 ingredients in a blender until smooth. Stir into flour mixture just until uniformly moist. Spray a muffin pan with Pam. Spoon muffin batter into muffin wells. Bake 20-25 minutes or until a toothpick inserted in the middle comes out clean.

* Most vegetables do no contain all the amino acids the body requires. That's why vegetarians tend to mix beans with grains to get a complete protein at each meal. On the other hand, soybeans provide an almost perfect set of amino acids. Spy also contains antioxidants called isoflavones, which may help prevent heart disease in ways other than by simply lowering cholesterol levels.
- Natural Remedies for a Healthy Heart by David Heber, M.D. Ph.D. P 138

What's in the Fridge? Stew

� cup nutritional yeast
1 tsp. poultry seasoning
� tsp freshly ground black pepper
1 LB regular tofu, drained, lightly pressed, and cubed to �" pieces
1 medium red onion, chopped
3 cloves garlic, pressed
4 cups vegetable broth
1 large carrot, chopped
1 � cups new red skinned potatoes, halved
1 head bok choy, stems separated from leaves, stems and leaves chopped
� oz. dried shiitake or maitake mushrooms
1 � cups chopped fresh broccoli
� cup nutritional yeast
1 cup diced yellow tomatoes
� cup chopped fresh parsley
2 TBS chopped fresh basil leaves
2 TBS chopped fresh lavender leaves (or 2 tsp. dried)
1 � TBS fresh savory leaves
1 medium zucchini, chopped
1/3 cup water
4 TBS arrowroot

Stir together first 3 ingredients in a shallow bowl. Dredge tofu cubes in bowl. Heat oil in a large skillet. Brown tofu on all sides. Remove to a plate. Saut� onion and garlic until fragrant. Return tofu to skillet. Reduce heat to medium. Stir in vegetable broth, carrot, potatoes, bok choy stems, and dried mushrooms. Cook 5-6 minutes. Stir in broccoli and next 7 ingredients. Continue to cook until zucchini is tender-crisp. Stir in bok choy leaves. Stir together water and arrowroot until smooth. Stir into stew. Continue to cook until bok choy leaves wilt and broth is thickened.

* Substituting soy protein for animal protein can lead to lower cholesterol levels, though no one knows how or why this occurs.

When garlic is crushed, it releases a pungent oil, alicin, that is then converted into several sulfur-bearing compounds responsible for most of garlic's multiple benefits, including the lowering of cholesterol and triglyceride levels.
- Natural Remedies for a Healthy Heart by David Heber, M.D., Ph.D. PP 138, 139

Oatsy Raisin Cinnamon Bread

1 cup ground flaxseeds
1 cup ground oats
2/3 cup oat bran
1 cup barley flour
1 cup spelt flour
2 cups whole-wheat flour
1 � TBS baking soda
� TBS ground cinnamon
2 cups soymilk
2 TBS rice vinegar
2 TBS lemon juice
2 TBS canola oil
2 tsp. apple cider vinegar
2 tsp. rice syrup
1 cup raisins
Pam

Preheat oven to 375. Stir together first 8 ingredients in a large bowl. Process soymilk and next 5 ingredients in a blender until smooth. Stir into dry ingredients. Stir in raisins. Turn onto a lightly floured surface and pat to an 8" disk. Cut three 1" deep gashes into loaf. Spray a baking sheet with Pam. Place loaf on sheet. Bake 40 minutes.

* Fiber is very important to diabetics and to those who don't want diabetes. They type of fiber that exerts the most beneficial effects on blood sugar control is the water-soluble kind found in legumes, oat bran, nuts, seeds, and most fruits and vegetables. Although even a simple change from white bread to whole-grain breads is associated with a reduced risk of diabetes, our recommendation is to consume at least 35 grams of fiber a day from a variety of food sources, especially vegetables.
- Beat Diabetes Naturally by Michael Murray, N.D. and Michael Lyon, MD P 81

Cinnamon is a strong stimulator of insulin activity, thus potentially helpful fro those with type II diabetes. It also has mild anticoagulant activity.
- Food-Your Miracle Medicine by Jean Carper P 477

Bean and Macaroni Salad

2 cups whole-wheat elbow macaroni
1 large red onion minced (pulse in a food processor)
1 large red bell pepper, seeded and diced
1 pt. cherry tomatoes, halved
2 ribs celery with leaves, diced
1 cup chopped fresh basil
1 cup chopped fresh parsley
15 oz can chickpeas, rinsed and drained
15 oz can kidney beans, rinsed and drained
12 oz jar artichoke hearts, drained and quartered
2 lemons peeled and seeded
� cup olive oil
2 TBS Dijon mustard
�-1 tsp. freshly ground black pepper

Cook macaroni according to package directions. Drain and cool. Toss together with onion and next 8 ingredients in a large bowl. Process lemons and remaining ingredients in a blender until smooth. Toss into salad to coat evenly. Chill.

* Legumes, including chickpeas, kidney beans, and lentils, contribute to a low-fat, low-calorie, high-fiber diet that helps to reduce the risk of diabetes and heart disease. High fiber diets are linked to lower rates of diabetes, heart disease, and stroke. The fiber forms bulk in the gut and pushes food through your system faster and helps to clear cholesterol from your system. It also slows the release of glucose into your bloodstream, which prevents the blood sugar spikes that worsen diabetes blood sugar control and cause you to feel hungry.
- Eat to Beat Diabetes published by Rodale Press P 7-8

White pasta products have medium to high glycemic loads, so whole-grain pasta is preferred for diabetics. Also, cooking pasta so that it's still chewy lowers its glycemic load.
- Eat to Beat Diabetes, published by Rodale Press P 9

Cheesy Spinach

1 large red onion minced
2 large cloves garlic, pressed
2 LB frozen spinach, thawed and squeezed as dry as possible
2 (10 oz) packages frozen shiitake mushrooms, thawed and patted dry
1 cup soymilk
1 cup Tofu Cream Uncheese (See below)
� cup soy Parmesan
1 cup shredded soy mozzarella (Galaxy Foods makes a good one)
� cup fresh basil leaves, chopped
� cup fresh parsley, chopped
2 TBS fresh oregano leaves
2 TBS fresh sage leaves
2 TBS Dijon mustard
2 TBS olive oil
2/3 tsp. freshly ground black pepper
Pam
� cup shredded soy mozzarella

Preheat oven to 350. Stir together first 4 ingredients into large bowl. Process soymilk and next 10 ingredients in a blender until smooth. Stir into spinach mixture. Spray a large casserole with Pam. Turn spinach mixture into casserole. Sprinkle with soy mozzarella. Cover and bake 1 hour.

* Lutein, the reddish orange chemical in fruits and vegetables, protects eyes and skin against sun damage. A member of the carotene family of nutrients, lutein is generally paired with its partner zeananthin in a wide variety of foods including fruits, corn, and leafy greens such as spinach (where its brightest color is masked by the green of chlorophyll). That's a good thing, since your body cannot make lutein and so needs to obtain it from your diet. This powerful antioxidant helps protect the eyes against both cataracts and age-related macular degeneration. It also appears to defend the skin from sun damage and has been associated with reduced arterial wall thickness, a measure of cardio-vascular health.
- Energy Times July/August 2007 P 52

Tofu Succotash

� cup nutritional yeast
1 tsp. poultry seasoning
� tsp. freshly ground black pepper
1 LB regular tofu, drained, pressed dry, and cubed to bite size pieces
Pam
2 TBS olive oil
1 large red onion, diced
2 cloves garlic, pressed
1 LB frozen lima beans (No need to thaw)
1 LB frozen corn kernels (No need to thaw)
1 pt. cherry or grape tomatoes
� cup chopped fresh parsley
� cup chopped fresh basil leaves
2 TBS balsamic vinegar

Stir together nutritional yeast, poultry seasoning, and pepper in a medium bowl. Dredge tofu cubes in mixture. Spray a large skillet with Pam. Brown tofu cubes on all sides. Remove to a plate. Heat oil in same skillet. Saut� onion and garlic until tender. Stir in tofu, lima beans, and remaining ingredients. Reduce heat to medium and stir-fry until heated through.

* A new analysis from Japan suggests that soy protein can significantly improve lipid profiles. And study subjects who had high cholesterol experienced greater reductions in LDL (lousy) cholesterol than those with normal levels. More importantly, individuals who include soy products in their diets tend to use these foods in place of animal protein, resulting in less total fat, saturated fat, and cholesterol. That adds significant benefits for your heart health. The isoflavones in soy may also have antioxidant, anticarcinogenic, and bone-supportive activities to benefit your overall health.
- Healthy Ideas July 2007 P 6

Tofu Berry Pie

1 � cups ground oats
2 cups ground cashews
2 TBS almond oil
1 TBS pure maple syrup
1 tsp. ground cinnamon
Pam
1 cup Tofu Cream Uncheese (See below)
1 recipe Tofu "Sour Cream" (See below)
2 TBS orange juice concentrate, thawed
2 � TBS pure maple syrup
� TBS egg replacer powder
1 tsp. ground cinnamon
1 pt. fresh blueberries
1 LB strawberries, hulled and halved

Preheat oven to 375. Process first 6 ingredients in a food processor until blended enough to hold together. Spray a 10" pie pan with Pam. Press crust into and up the sides of pie pan. LIGHTLY spray crust with Pam. Bake 10 minutes. Cool to room temperature. Process Tofu Cream Uncheese and next 5 ingredients in a blender until smooth. Turn into a bowl. Stir in blueberries. Fold into crust. Bake 35 minutes. Chill. Arrange strawberries on top of pie before serving.

* Having blueberries on the brain might be a smart idea. These fruits have helped senior rats keep their mental edge and counteracted the kind of damage seen after strokes. Studies also suggest anti-cancer and cholesterol-lowering benefits.
- Energy Times July/August 2007 P 19

Berries are packed with vitamin C, potassium, fiber, and folate. What they don't have is many carbohydrates (little more than five grams per half-cup) so even dedicated carb watchers can enjoy them. What's more, strawberries have lately flexed their phytonutrient muscles in lab tests, where berry components have stymied cancer cells.
- Energy Times June 2005 P 16

Italian Potato Salad

1 � LBS new red skinned potatoes, scrubbed and pierced through
1 medium red onion, minced (use a food processor)
1 large red bell pepper, seeded and minced (use a food processor)
1 cup chopped fresh parsley
� cup chopped fresh basil leaves
8.5 oz jar oil packed sun dried tomatoes
� cup Tofu "Sour Cream" (See below)
2 TBS balsamic vinegar
Reserved oil from tomatoes
2 TBS fresh oregano leaves
1 TBS fresh thyme leaves
1 clove garlic, pressed
� tsp. freshly ground black pepper

Preheat oven to 375. Place potatoes on a baking sheet and bake 40 minutes or until tender. Cool and cut to bite size pieces. Toss with onion and next 3 ingredients in a salad bowl. Drain tomatoes, reserving the oil. Mince tomatoes in a food processor and toss into salad. Process Tofu "Sour Cream" and remaining ingredients in a blender until smooth. Toss into salad to coat evenly. Chill before serving.

* A potato's healing power starts in the peel, which contains an anticarcinogenic compound called chlorogenic acid. In laboratory studies, this particular acid has been shown to help the fiber in potatoes to absorb benzoapyrene, a potential carcinogen found in smoked foods, such as grilled hamburgers.
- New Foods for Healing by Selene Yeager PP 581-582

Soy Bread

2 packages active dry yeast
3 cups warm (110-115 degrees) water
1 1/3 cups soy milk powder
� cup olive oil
1 cup ground flaxseeds
1 cup ground oats
2 2/3 cups soy flour
5 cups whole-wheat flour
Pam
Soy Parmesan

Whisk together first 4 ingredients in a medium bowl until dissolved. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together ground flaxseeds and next 3 ingredients in a large bowl. Stir in yeast mixture. Turn onto a lightly floured surface and knead until smooth and elastic, adding a little warm water if dough is crumbly or a little more flour if dough sticks to your hands. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean damp cloth and let rise in a warm place 1 hour. Punch down. Cut in half. Shape each half into a loaf (for a total of 2 loaves). Sprinkle soy Parmesan onto work surface. Roll loaves in Parmesan. Spray a baking sheet with Pam. Place loaves on sheet. Cover with a clean damp cloth and let rise in a warm place 1 hour. Preheat oven to 350. Bake 1 hour or until loaves sound hollow when rapped.

* Phytoestrogens are plant substances that are converted to estrogen-like compounds by bacteria in the intestine. They are present in many foods but are particularly abundant in soy foods such as tofu and soymilk. Lignans and isoflavones are examples of phytoestrogens. These compounds may protect against hormone-dependent cancers of the breast, uterus, and prostate by blocking the actions certain hormones that stimulate tumor growth. Some reports suggest that women who eat a lot of soy products have fewer hot flashes associated with menopause. Soy products may also lower cholesterol levels.
- The Johns Hopkins White Papers Nutrition and Weight Control for Longevity 2006, Lora Brown Wilder, Sc.D, M.S., R.D.; Lawrence J. Cheskin, M.D.; Simeon Margolis, M.D., Ph.D. P 38

Portobellos with Tarragon Mustard Potatoes

Pam
8 large portobello mushroom caps
3 TBS olive oil
2 TBS tarragon vinegar
3 LB red skin potatoes
4 cloves garlic, pressed
� tsp. freshly ground black pepper
� cup soymilk
� cup Smart Balance or other trans fat free margarine
2 TBS stone ground mustard
2 TBS minced fresh tarragon
1 cup shredded soy mozzarella (Galaxy Foods makes a good one)

Preheat oven to 350. Spray 2 baking dishes with Pam. Place mushroom caps, gill side up, in a single layer in dishes. Whisk together oil and vinegar. Brush over mushrooms. Pierce potatoes through and steam or microwave on HIGH until tender. Allow to cool. Quarter potatoes and place in the bowl of a food processor. Add remaining ingredients to processor. Pulse until the potato skins are very finely minced. Turn into a bowl and whip until smooth. Mound on top of mushrooms. Sprinkle with soy mozzarella. Bake, uncovered, about 30-40 minutes.

* Potatoes are rich in dietary fiber, thiamin, niacin, vitamin B6, vitamin C, copper, and potassium. They're also a good source of phytochemicals called saponins, which give them a role in fighting cancer, heart disease, and infections. But always eat the skins, since that's where you'll find most of the fiber and other nutrients.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D. P 97

Cilantro Almond Pesto

� cup ground almonds
1/3 cup ground sunflower seeds
1/3 cup ground pumpkin seeds
3 cups packed fresh cilantro
� cup soy Parmesan
1 cup flaxseed oil
4 cloves garlic
4 TBS lemon juice
1 tsp kelp powder
� tsp freshly ground black pepper

Process all ingredients in a blender until smooth.

* Eating almonds may lower both total cholesterol and LDL (bad) cholesterol levels, say researchers in South Africa, who also find promising results for peanuts, pecans, and walnuts.
- Healthy Ideas November 2005 P 8
Pumpkin seeds are rich in the amino acids alanine, glycine, and glutamic acid. In a controlled study these amino acids in pure form reduced the major symptoms of prostate enlargement.
- Food-Your Miracle Medicine by Jean Carper P 445
SAM is shorthand for S-adenosyl-methionine, a chemical shown to have pain-relieving and anti-inflammatory properties similar to those found in the over the counter medication ibuprofen. SAM can be found in high methionine seeds and nuts, particularly in sunflower seeds and Brazil nuts.
- The Green Pharmacy by James A. Duke, Ph.D. PP 74-75

Black Bean Avocado Salad

15 oz can black beans, rinsed and drained
2 cups frozen corn, thoroughly thawed
3 avocados, peeled, pitted, and chopped
2 medium red bell peppers, seeded and chopped
2 ribs celery with leaves, diced
1 medium red onion, chopped
1 cup chopped fresh cilantro
1 lemon, peeled and seeded
1 TBS stone ground mustard
� cup olive oil
� cup chopped fresh dill
� cup chopped fresh basil leaves
� tsp. freshly ground black pepper
Baby spinach leaves for 6

Toss together first 7 ingredients in a salad bowl. Process lemon and next 5 ingredients in a blender until smooth. Toss into salad. Make a bed of spinach on each of 6 individual salad plates. Mound with salad.

*Among 3,409 men and women studied at MD Anderson Cancer Center in Houston, those who ate the most beans, rich in plant estrogens, were 46% less likely to get lung cancer.
-Prevention Guide to Natural Cures Cindi Caciolo, editor P 13
People who ate more than 5 servings a day of yellow, orange, and dark green leafy vegetables had half the pancreatic cancer of those who ate two or fewer in a University of California, San Francisco study of 2,227 men and women. The suspected protectors are fiber, folate, and vitamins C and E.
-Prevention Guide to Natural Cures Cindi Caciolo, editor P 13
Vitamin K, found in dark green leafy vegetables, aids in blood clotting, keeps bones strong, and may curb heart disease.
-Prevention Guide to Natural Cures, Cindi Caciolo editor P 29
Vitamin B6 helps produce hormones and brain chemicals and strengthens immunity. It may lower the risk of memory loss, heart disease, depression, and morning sickness during pregnancy. Avocados, potatoes, bananas, whole grains, cooked dried beans, nuts, and seeds are all good sources of vitamin B6.
-Prevention Guide to Natural Cures, Cindi Caciolo editor P 29

Bean and Potato Salad

2 large red skinned potatoes, scrubbed and pierced through
1 LB fresh green beans, trimmed and cut to 1" pieces
15 oz can soy beans rinsed and drained
2 ribs celery with leaves, diced
1 large red onion, minced
1 pt cherry tomatoes, halved or grape tomatoes
� cup chopped chives
2/3 cup cider vinegar
� cup olive oil
2 TBS Dijon mustard
� tsp freshly ground black pepper
Salad greens for 6

Bake potatoes in the oven or microwave them on high until tender. Cool. Steam green beans 5 minutes or until tender-crisp. Cool. Chop potatoes to bite size pieces. Toss in a large bowl with green beans and next 4 ingredients. Process chives and next 4 ingredients in a blender until smooth. Toss into salad. Make a bed of greens on each of 6 individual salad plates. Mound salad over greens.

* In 2004, a study in the Journal of the National Medical Association focused on soy's potential I treating the obesity, hypertension, high triglycerides, decreased HDL (good) cholesterol and insulin resistance of metabolic syndrome, a precursor to cardiovascular woes. The study urged recognition of soy as a major factor in preventing this disorder because soy is an abundant source of soluble fiber, phytoestrogens and vegetable protein - while remaining virtually free of saturated fat.
-Energy Times February 2007 P 12

Apricot "Chicken" Tangine

3 TBS canola oil
2 (6 oz) packages "chicken" strips (Lightlife makes a good one)
1 large red onion, chopped
1 � TBS freshly ground ginger
2 tsp. cumin seeds
1 tsp. ground turmeric
� tsp. ground allspice
� tsp. ground cinnamon
� tsp. ground nutmeg
� tsp. freshly ground black pepper
2 large cloves garlic, pressed
1 cup dried apricots cut to 1/8" wide strips
1 � cups vegetable broth
Hot cooked brown rice for 6

Heat oil in a large skillet. Brown "chicken" strips on all sides over medium heat. Stir in onion and cook 2-3 minutes. Stir in ginger and next 7 ingredients. Cook, stirring, 3-4 minutes. Stir in apricots and broth. Cover with a tangine cone and simmer 1 hour. Serve over hot brown rice.

* Allspice is useful for indigestion.

Ginger contains more than 12 antioxidants, which help neutralize highly reactive molecules - free radicals - that play a role in causing inflammation.

Cumin can be useful in treating Carpal Tunnel Syndrome. It contains seven pain relieving compounds, three that are anti-inflammatory and four that combat swelling.

Ginger and turmeric are very useful against both osteoarthritis and rheumatoid arthritis. The curcumin in turmeric is a close relative of some of the compounds found in ginger, so it's not surprising that this herb also has a major reputation for arthritis treatment. There are a number of herbs that help the body use insulin more efficiently. Among them are cinnamon, turmeric, cloves, and bay leaf.
- The Green Pharmacy by James A. Duke, Ph.D. PP 14, 63, 154, 70, 202

Gingered Asparagus Mushroom Soup

5 cups vegetable broth
1 medium onion, thickly sliced to half moons
3 cloves garlic, pressed
� tsp freshly ground black pepper
1 cup dried shiitake mushrooms, broken
2 TBS grated ginger root
1 TBS Braggs Liquid Aminos or soy sauce
1 TBS toasted sesame oil
1 LB fresh asparagus, cut to 1" pieces

Bring all ingredients except asparagus to boiling in a soup pot. Cover, reduce heat, and simmer 30 minutes. Stir in asparagus. Simmer until asparagus reaches desired tenderness.

* As with many of the medical mushrooms, shiitake has been shown to be of benefit as an adjuvant cancer therapy. It has been shown to improve specific immune markers (including natural killer cells, tumor necrosis factor, T-helper cells, and a variety of interleukins), and patient outcomes. In a study in which lentinan was injected into areas of malignancy, researchers found that 80 percent of the lesions showed clinical response, and the survival time for those patients was 129 days, as opposed to 49 days for those who did not respond. In another study of patients with advanced recurrent stomach cancer some patients were offered chemotherapy alone, chemotherapy with lentinan, or just lentinan alone. Researchers found that the best results occurred with lentinan was given prior to chemotherapy. Shiitake is an excellent source of lentinan.
- The Health Benefits of Medicinal Mushrooms by Mark Stengler, N.D. PP 31-32

Baked Asparagus

1 lb fresh asparagus, tough stems trimmed
3 TBS olive oil
2 TBS water
2TBS lemon juice
3 cloves garlic, pressed
1 TBS minced fresh dill
1 � tsp. fresh oregano leaves
� tsp. freshly ground black pepper

Arrange asparagus spears in a baking dish. Process oil and remaining ingredients in a blender until smooth. Drizzle over asparagus. Cover and bake for 30-45 minutes or until asparagus reaches desired tenderness.

* Olive oil contains polyphenols that activate the Phase II enzyme system, which turns hazardous substances into water-soluble compounds that can be excreted through the urine or bile. Scientific literature suggests an association between an impaired excretion process and certain diseases, including cancer, Parkinson's, and chronic fatigue syndrome. Olive oil contains mostly monounsaturated fats, which are more stable than other fats and less likely to form cancer-causing compounds. Extra virgin olive oil has the highest content of polyphenols and therefore delivers the greatest potential health benefits. 101
- More Home Remedies That Really Work published by Reader's Digest P 84

Cherry Pecan Soda Bread

Juice of 1 lemon (about � cup) plus soymilk to make 2 � cups
1 cup ground flaxseeds
1 cup ground oats
2 cups whole-wheat flour
1 cup barley flour
� cup potato flour
� cup soy flour
1 cup minced dried cherries (pulse in a food processor)
1 cup finely chopped pecans (pulse in a food processor)
1 tsp. ground cinnamon
1 � TBS baking soda
2 TBS canola or grape seed oil
Oats
Pam

Preheat oven to 375. Stir together lemon juice and soymilk and let sit 10 minutes. Stir together flaxseeds and next 9 ingredients in a large bowl. Stir in oil and lemon milk. Turn onto a lightly floured surface and knead until a dough ball forms. Flatten the dough ball to an 8" circle. Sprinkle work surface with oats. Press the bottom of the loaf on top of oats. Turn over. Press the oats into place with your hands and lightly spray with Pam. Press the top of the loaf into the oats. Turn over and press the oats into place with your hands. Spray lightly with Pam. Spray a baking sheet with Pam. Place the loaf on the baking sheet. Cut to (1" deep) slits in the op of the loaf. Bake 45-50 minutes.

* Pecans share the spotlight with walnuts when it comes to heart health. A recent study suggests that these tasty nuts, especially rich in a form of vitamin E called gamma tocopherol, may help reduce the risk of heart disease. Plant foods, including pecans, are rich sources of phytochemicals that can have a unique effect on the body. Pecan consumption appears to reduce the oxidation of blood lipids. Oxidation of LDL (bad) cholesterol has been linked to atherosclerosis, heart attacks, and strokes.
- Healthy Ideas December 2006 P 6

Cherry Walnut Tofu Pie

1 cup ground flaxseeds
1 cup ground oats
1 cup ground walnuts
1 cup whole-wheat flour
1/4 tsp. baking powder
� tsp. baking soda
� cup walnut oil
1 TBS lemon juice
� cup ice water
� cup ground raw cashews
3 TBS soymilk
2 TBS lemon juice
1 TBS rice syrup
3 TBS honey
2 TBS arrowroot
12 oz extra firm silken tofu
1 LB frozen cherries (preferably organic), thoroughly thawed
Grated zest 1 small orange
1 small orange, peeled
Scant pinch garlic powder
� tsp. ground cinnamon
2 TBS honey
12 oz extra firm silken tofu
� tsp vanilla extract
� tsp. ground cinnamon
1 LB frozen cherries, thoroughly thawed and well drained
1 cup walnuts very finely chopped

Preheat oven to 400. Stir together first 6 ingredients in a large bowl. Stir in lemon juice, soymilk, and ice water just until uniformly moist. Dampen work surface to prevent slipping. Roll dough between 2 sheets of wax paper to fit a 10" pie pan. Remove wax paper and fit crust in pie pan. Roll edges and flute. Bake 10 minutes. Meanwhile process cashews and next 11 ingredients in a blender until smooth. Pour into crust. Bake 40 minutes. Cool to room temperature. Process tofu, honey, vanilla, and cinnamon in a blender until smooth. Spread over pie. Distribute drained cherries evenly over topping. Sprinkle walnuts over cherries. Chill thoroughly before serving.

*Walnuts may protect your arteries from damaged linked to eating a high-fat meal. A Spanish study found that adding walnuts to a meal high in saturated fats limited the inflammatory response that promotes artery-clogging plaque. Walnuts are an often overlooked part of a healthy Mediterranean diet. Walnuts contain significant amounts of polyunsaturated fatty acids. They also provide antioxidants and L-arginine, components identified in past studies as nutrients that potentially improve artery function. Healthy Ideas December 2006 P 6

Cherries relieve gout, prevent a variety of cancers, and reduce the risk of heart disease and stroke. The vitamin E in cherries is of particular interest, since one study of postmenopausal women found that those who consumed the most vitamin E had the least risk of heart disease. And there was an interesting twist. The women who got their vitamin E naturally - solely from food - had less risk than those who were also taking vitamin E supplements.
- New Foods for Healing by Selene Yeager P 184

Russian Green Salad

4 cups turnip greens, chopped
3 cups mustard greens, chopped, tough stems discarded
2 cups dandelion greens, chopped
1 medium red onion very thinly sliced to half moons
1 � cups soymilk
1/3 cup flaxseed oil
3 TBS red wine vinegar
1 TBS rice vinegar
1 TBS lemon juice
1 tsp. cider vinegar
1 tsp blackstrap molasses
� cup diced red onion
2 cloves garlic pressed
2 TBS chopped fresh parsley
2 TBS chopped fresh chives
� tsp. freshly ground black pepper.

Toss together first 4 ingredients in a large bowl. Process soymilk and remaining ingredients in a blender until smooth. Pour dressings into cruets and serve on the side.

* The body stores very little vitamin K, so it is quickly depleted without daily dietary intake. Vitamin K dependent proteins have been discovered in bone, leading to research on this vitamin's role in preventing age-related bone loss, or osteoporosis. Women with lower levels of K are at higher risk for hip fractures. Older adults at risk for osteoporosis should take a daily multivitamin and eat at least a cup of dark green leafy vegetables daily. Vitamin K is fat soluble, so enjoy your salads with a little oil.
- Healthy Ideas April 2007 P 23

Miso Vegetable Soup

8 cups vegetable broth
1 cup dried mushrooms of choice, broken
2/3 cup uncooked brown rice
4 cloves garlic, pressed
2 TBS grated fresh ginger
2 TBS toasted sesame oil
1 cup chopped broccoli
1 large carrot, cut to thick coins
1 cup frozen shelled edamame (do not thaw)
� tsp freshly ground black pepper
1 cup chopped dandelion greens
6 green onions, chopped
3 TBS mellow red miso

Bring first 6 ingredients to boiling in a soup pot. Reduce heat to medium. Cook 30 minutes. Stir in broccoli and next 3 ingredients. Return to boiling. Reduce heat, cover, and simmer until vegetables reach desired tenderness. Stir in dandelion greens, green onions, and miso. Simmer just until dandelion greens wilt.

* Dandelions are a very rich source of boron and calcium and are a fair source of silicon, all of which help to strengthen bones. So if you're concerned about osteoporosis, don't spray the dandelions in your yard. Eat them.
- The Green Pharmacy by James A. Duke, Ph.D. P 414

Edamame Stir-Fry

1 large orange, peeled
1 TBS Braggs Liquid Aminos or soy sauce
1 TBS toasted sesame oil
1 � TBS grated fresh ginger
3 cloves garlic, pressed
� tsp cayenne
� tsp. freshly ground black pepper
2 TBS toasted sesame oil
1 small head bok choy, chopped, white stems separated from green leaves
2 large carrots, cut to �" x 1" strips
4 cups chopped broccoli
12 oz package frozen shelled edamame (do not thaw)
2 cups baby zucchini cut to �" x 1" strips
4 cups sliced mushrooms of choice (use several varieties for a more interesting flavor)
6 green onions, chopped

Hot cooked brown rice for 8

Process first 7 ingredients in a blender until smooth. Heat oil in a large skillet over high heat. Stir-fry white bok choy stems and next 4 ingredients until heated through. Stir in mushrooms. Stir-fry until vegetables are tender-crisp. Stir in bok choy leaves and green onions. Stir fry just until cabbage leaves are wilted. Serve over hot cooked brown rice.

* Soybeans are a nutritious whole food, providing lots of protein; large amounts of iron, potassium, and calcium; and healthful unsaturated fats.
- Healing Foods for Dummies by Molly Siple P 40

A recent animal study finds that apigenin, a plant flavonoids found in apples, beans, broccoli, and a host of other fruits and veggies, suppressed the levels of an antibody in the immune system linked to allergies, including asthma. While more research is needed, results suggest that consuming a diet rich in flavonoids may reduce the occurrence of asthma and other allergies.
- Healthy Ideas December 2006 P 6

Sesame Cabbage Salad

1 LB extra firm regular tofu, drained, patted dry, and cut to �" cubes
2 TBS toasted sesame oil
2 TBS sesame seeds
Pam
1 LB coleslaw mix
1 cup bok choy, finely chopped
4 oz broccoli sprouts
� cup dry roasted unsalted peanuts, roughly chopped
2 cups fresh snow peas
6 green onions, chopped
� cup sesame oil
2 TBS rice vinegar
1 TBS finely grated fresh ginger
1 tsp. Ume plum vinegar

Preheat oven to 375. Toss together tofu cubes with oil and sesame seeds. Spray a baking sheet with Pam. Arrange tofu cubes on sheet in a single layer. Bake 30 minutes. Raise oven temperature to 400 and bake 20 minutes longer or until golden brown. Cool. Toss together coleslaw mix and next 5 ingredients in a large bowl. In a small bowl whisk together oil and remaining ingredients. Toss into salad to coat evenly. Sprinkle tofu cubes on top.

* In tests on women and men, the cabbage compound "turned up" the estrogen-deactivation process of the body by about 50 percent. It's known that women with elevated estrogen metabolism have lower risks of hormone-dependent cancers such as breast, uterine and endometrial cancer. Experts suspect that Asian women have less breast cancer partly because they eat many cruciferous vegetables, including bok choy. To get the greatest effect of the indoles in cabbage and other cruciferous vegetables, however, eat them raw or only lightly cooked. Heavy cooking tends to destroy indoles, curtailing their anti-estrogen and anticancer effects.
- Food - Your Miracle Medicine by Jean Carper P 222

Tempeh Bourguignon

2 cups dry red wine
2 (8 oz) packages tempeh cubed to 1"
1 medium red onion, chopped
2 medium carrots, diced to �" cubes
3 cloves garlic, pressed
1 TBS olive oil
1 tsp. Herbes de Provence (See Below)
� tsp. freshly ground black pepper
2 bay leaves
2 TBS olive oil
1 TBS balsamic vinegar
3 TBS tomato paste
4 cups sliced shiitake mushrooms (tough stems discarded)
� cup water
Lavender flowers for garnish

Combine first 9 ingredients in a large bowl. Cover and refrigerate 30 minutes. Stir well, cover, and refrigerate 30 minutes more. Heat olive oil over medium high heat in a soup pot. Drain tempeh mixture, reserving wine mixture. Add tempeh mixture to pot. Cook, stirring, about 7 minutes. Stir in wine mixture. Reduce heat to medium low, cover, and cook, stirring occasionally, 30 minutes. Stir in vinegar and tomato paste. Cook 1-2 minutes. Stir in mushrooms and water. Cover and simmer 10 minutes. Garnish with lavender flowers.

* The flavonoids in red wine are more powerful than vitamin E, which everyone knows is a strong antioxidant. Along with the resveratrol that red wine offers, the quercetin in red wine helps keep LDL cholesterol in check. It also helps prevent platelets in blood from sticking together.
- New Foods for Healing by Selene Yeager P 741

Magnesium may have a calming effect, easing symptoms that contribute to sleeplessness. This mineral also helps bones to absorb calcium, raises levels of "good" cholesterol, and relaxes muscles. You'll find magnesium in almonds, cashews, escarole, kale, and wheat germ.
- Healthy Ideas October 2005 P 17

Magnesium, found in almonds, lima beans, peanuts, spinach, and tofu, helps the heart produce energy and avoid irregular beats. Magnesium may also help ease a number of inflammatory conditions. Magnesium deficiency is linked with high blood pressure.
- Energy Times February 2005 P 27

Tomato Biscuits

1 TBS lemon juice plus soymilk to make 1 � cups
2 TBS olive oil
1 cup ground flaxseeds
1 cup ground oats
1 cup whole-wheat flour
� cup soy flour
� cup soy Parmesan
1/3 cup potato flour
1 TBS baking powder
� TBS dried savory
� TBS dried crushed rosemary
� tsp. freshly ground black pepper
1 cup minced dry pack sun dried tomatoes (use a food processor)
Pam

Preheat oven to 425. Stir together first three ingredients in a cup. Let sit 5-10 minutes. Stir together flaxseeds and next 9 ingredients in a large bowl. Stir in tomatoes and lemon milk just until uniformly moist. Knead once or twice with wet hands. Sprinkle work surface lightly with flour. Shape dough into a �" thick disk. Cut biscuits with the rim of a water tumbler, patting together leftover dough to make as many biscuits as possible. Spray a baking sheet with Pam. Arrange biscuits on sheet. Bake 20-25 minutes or until a toothpick inserted in the middle comes out clean.

* The cholesterol-reducing effect of oats is well known, but these whole grains are especially powerful in combination with other foods that have similar properties. A vegetarian diet that includes oats, soy protein, almonds, and plant-sterol margarines can cut cholesterol nearly as much as cholesterol-lowering drugs. Also take advantage of the fiber in beans, vegetables, fruits, and whole grains instead of laxatives to maintain regularity. Evidence suggests that a high-fiber diet reduces the risk of a variety of illnesses from cancer to varicose veins. Aim for 26 grams a day.
- Vegetarian Times April 2007 P 18

Sourdough Pizza Crust

2 cups sourdough starter at room temperature (see below)
1 TBS olive oil
1 tsp. pure maple syrup
1 cup ground flaxseeds
1 cup ground oats
2 cups whole-wheat flour
1 cup soy Parmesan
� cup warm (110-115 degrees) water, if needed
Pam

Stir together first three ingredients in a small bowl. Let sit in a warm place while you stir together flaxseeds and next 3 ingredients in a large bowl. Stir in starter mixture just until uniformly moist, adding � cup warm water if needed. Knead on a lightly floured surface until smooth and elastic. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover and let rise in a warm place 1 hour. (Sorry, sourdough always takes a long time to rise.) Roll to fit a large pizza pan. Spray pizza pan with Pam. Fit crust to pan, cutting away excess dough and rolling the edges. Bake 5-10 minutes. Top with desired toppings and bake 15-20 minutes more.

* Whole-wheat flour offers thiamin, riboflavin, niacin, vitamins B5 and B6, folic acid, biotin, calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.
- Healing Foods for Dummies by Molly Siple PP 29-30

Sourdough Starter

1 package active dry yeast
1 cup warm (110-115 degrees) water
6 potatoes
2 quarts boiling water
1/3 cup honey
3 TBS sea salt

Dissolve yeast in warm water. Cook potatoes in boiling water until very soft. Drain but reserve potato water. Let potatoes and potato water cool to luke warm (110 degrees). Process all ingredients, including reserved potato water, in a blender until smooth. Transfer to a very large bowl or crock. Cover loosely and put in a warm place to ferment for about 48 hours. Measure cupfuls into plastic sandwich bags and store in the refrigerator until needed.

To keep sourdough starter going mix together:
1 cup starter
2 cups flour
2 cups warm )110-115 degrees) water
Pour into a crock or a bowl. Cover and let sir in a warm place for 3 days, letting it rise and fall * Potatoes are low in sodium and a good source of potassium and vitamins B6 and C.
- Healthy Ideas February 2007 P 20

Peppery Corn and Vegetable Soup

4 cups vegetable broth
2 TBS olive oil
1 large red onion, diced
1 large red bell pepper, seeded and diced
2 cups frozen corn kernels
1 rib celery with leaves, diced
1 medium carrot, diced
15 oz can low sodium diced tomatoes with juice
15 oz can kidney beans, rinsed and drained
2 cloves garlic, pressed
1 � - 2 TBS chopped fresh cilantro
1 � tsp. chili powder
1 tsp. ground cumin
� tsp. freshly ground black pepper
� tsp. cayenne pepper

Measure all ingredients into a soup pot. Bring to boiling. Cover, reduce heat, and simmer until vegetables reach desired tenderness.

* Corn has anticancer and antiviral activity, possibly because of its protease inhibitors. Corn has estrogen-boosting capabilities.
- Food - Your Miracle Medicine by Jean Carper P 479
Olive oil reduces bad LDL cholesterol without lowering the good HDL kind. It also helps keep bad cholesterol from being converted to a toxic or "oxidized" form, thus protecting arteries from plaque. It reduced blood pressure and helps regulate blood sugar. It has potent antioxidant activity and may help ward off cancer.
- FFood - Your Miracle Medicine by Jean Carper P 484

Potage aux Riz et Legumes

3 cups vegetable broth
1 cup water
1 cup tomato sauce
28 oz can low sodium diced tomatoes with juice
2 TBS olive oil
1 tsp. freshly ground black pepper
3 cloves garlic, pressed
2 bay leaves
1 TBS herbes de Provence (See below)
2 carrots cut to thick coins
1 cup dried shiitake or maitake mushrooms, broken
1 medium red onion, chopped
2 ribs celery with leaves, chopped
1 large red bell pepper, seeded and chopped
15 oz can black beans, rinsed and drained
1 cup cooked brown rice

Measure all ingredients in a soup pot. Bring to boiling over medium-high heat. Reduce heat to low, cover, and simmer until vegetables reach desired tenderness.

* Research on the shiitake mushroom, a traditional mainstay of Chinese medicine, has found it useful for high blood pressure and elevated cholesterol. It also strengthens the immune system. Maitake may have anticancer and antiviral effects, and it may reduce blood sugar. By fighting free radicals that compromise the immune system, "medicinal" mushrooms may protect you from viral and bacterial infections.
-Healthy Ideas December 2006 P 17

Herbes de Provence

� TBS dried sage
� TBS dried thyme
� TBS dried oregano
� TBS dried savory
� TBS dried lavender
� TBS dried rosemary

Blend all ingredients in a coffee grinder or a spice mill. Store in an airtight container at room temperature.

* THYME: Research into this antiseptic herb indicates that it has preservative qualities. It's believed that it was the preservation agent for meats before the advent of refrigeration. In the Middle Ages, the wedding bouquet was made of thyme and rosemary as a way of saying "Stay in good health." Thyme tea is good for respiratory infections.
- Prevention magazine June 2001 P. 164

Tomato Balsamic Dressing

� cup olive oil
1/3 cup balsamic vinegar
� cup tomato paste
� cup water
2 TBS chopped fresh oregano leaves
2 cloves garlic, pressed
2 TBS fresh rosemary leaves
1 � TBS chopped fresh sage leaves
� tsp. freshly ground black pepper

Process all ingredients in a blender until smooth. Pour into a cruet.

* Many AIDS deaths are fundamentally caused by a process known as oxidative stress. This kind of stress is the result of significant damage done to the body's cells by harmful oxygen molecules known as free radicals. Some experts agree that increasing antioxidant intake can help maintain immune function in those who are HIV positive. (Antioxidants are substances that mop up free radicals by neutralizing their ability to do damage.) Oregano has the most antioxidants among the 60 I've studied.
- The Green Pharmacy by James A Duke, Ph.D. PP 325-326

Multigrain Sesame Rolls

1 package active dry yeast
2 cups warm (115 degrees) vegetable broth
1 cup ground oats
1 cup ground flaxseeds
2/3 cup ground sesame seeds
2 � cups whole-wheat flour
� cup barley flour
3 TBS olive oil
� cup spelt flour
Pam
Sesame seeds

Dissolve yeast in warm broth in a small bowl. Let sit in a warm place 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together ground flaxseeds and next 5 ingredients in a large bowl. Stir in yeast mixture and oil, adding a little warm water if dough is too dry. Turn onto a lightly floured surface. Knead until smooth and elastic. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean damp cloth and let rise in a warm place 1 hour. Punch down. Cut the dough into 1" thick 6" long pieces. Sprinkle sesame seeds onto work surface. Roll each log in sesame seeds to coat generously. Press seeds in place. Spray 2 baking sheets with Pam. Arrange logs on sheets so that they do not touch and have plenty of room to expand. Cover with clean damp cloths and allow to rise in a warm place 1 hour. Preheat oven to 350. Bake 30 minutes.

Quinoa with Beans and Corn

2 cups vegetable broth
2 TBS olive oil
1 � cup quinoa
� tsp. freshly ground black pepper
15 oz can black beans, rinsed and drained
10 oz package frozen corn
16 oz jar salsa
� tsp chili powder
1 cup chopped fresh cilantro

Bring first 3 ingredients to boiling in a large saucepan. Stir in quinoa. Cover and reduce heat to medium. Cook 10 minutes. Stir in remaining ingredients except cilantro. Cover and cook 2-3 minutes more. Stir in cilantro and serve.

* If you're a vegetarian you need to combine beans with grains. Each supplies some of the essential amino acids from which your body makes protein, but neither grains nor beans provide the full range. Only when you combine grains and beans do you get all you need. If some amino acids are missing, certain vital proteins cannot be made, which can drastically undermine health. However, consuming what you need isn't that hard. You can eat your grains in one meal and your beans in another within the same day and still benefit from this combination. Quinoa is high in calcium, iron, a variety of B vitamins and other minerals as well as protein. Beans offer a non-meat source of high-quality protein while offering virtually no fat. Beans are also very high in fiber, which can help keep the pounds off.
- Healing Foods for Dummies PP 35, 36, 37

Blueberry Tofu Pie

1 1/3 cups ground almonds
2 TBS almond oil
� tsp. ground cinnamon
1 TBS pure maple syrup
Pam
1 recipe Tofu Sour Cream (omit the lemon juice and use extra firm silken tofu)(See Below)
1 recipe Tofu Cream Uncheese (omit the lemon juice and use extra firm silken tofu) (See Below.)
1 lemon, peeled
2 TBS pure maple syrup
10 oz package frozen blueberries, thoroughly thawed (use the juice too)
� tsp. ground cinnamon
1 TBS arrowroot or cornstarch
2 cups fresh blueberries
� cup ground almonds

Preheat oven to 400. Stir together almonds and next 3 ingredients in a medium bowl. Spray a 10" pie pan with Pam. Press almond mixture in the base and up the sides of pan. (Wet your hands so the nuts don't stick to them.) Bake 10 minutes. Meanwhile process Tofu Sour Cream and next 6 ingredients in a blender until smooth. Pour into crust. Bake 30 minutes. Cool to room temperature. Top with fresh berries and sprinkle ground almonds over berries. Chill until set.

* We've known about soy's heart benefits for some time, but now we're learning another way soy helps circulation - by reducing excessive blood "stickiness". Chilean researchers randomly assigned post-menopausal women to receive either a soy isoflavones supplement or a placebo. After three months those in the first group showed a notable decrease in a marker called TxA2, a sign that their blood was less clot-prone.
- Energy Times February 2007 P 8
Scientists are singing the blueberry's praises as an anti-aging marvel, an aid to heart health, and a boon to the brain. What's more, blueberries are loaded with cell-defending antioxidants.
- Energy Times July/August 2006 P 51

Tofu Cream Uncheese

� cup raw cashews, ground (use a food processor or a coffee grinder)
3 TBS soymilk
2 TBS lemon juice
1 TBS rice syrup
1 cup firm regular tofu, drained, patted dry, and crumbled
Scant pinch garlic powder

Process all ingredients in a blender until smooth

* Magnesium may have a calming effect, easing symptoms that contribute to sleeplessness. This mineral also helps bones to absorb calcium, raises levels of "good" cholesterol, and relaxes muscles. You'll find magnesium in almonds, cashews, escarole, kale, and wheat germ.
-Healthy Ideas October 2005 P 17
Magnesium, found in almonds, lima beans, peanuts, spinach,and tofu, helps the heart produce energy and avoid irregular beats. Magnesium may also help ease a number of inflammatory conditions. Magnesium deficiency is linked with high blood pressure.
-Energy Times February 2005 P 27

"Cheddar" Corn Biscuits

1 cup ground flaxseeds
1 cup ground oats
1 cup yellow cornmeal
2 cups whole-wheat flour
2 TBS baking powder
� tsp. cayenne
� tsp. freshly ground black pepper
12 oz silken tofu
� cup soymilk
1 � TBS lemon juice
1 � TBS rice vinegar
1 � tsp. cider vinegar
1 tsp. rice syrup
3 TBS olive oil
1 � cups shredded soy "cheddar" (Galaxy Foods makes a good one)
Pam

Preheat oven to 400. Stir together first 7 ingredients in a large bowl. Process tofu and next 6 ingredients in a blender until smooth. Stir into dry ingredients just until uniformly moist. Stir in "cheddar". Turn onto a lightly floured surface and knead once or twice. Pat to a 1" thick disk. Using the rim of a water tumbler cut biscuits from dough, patting together leftover dough to make as many biscuits as possible. Spray a baking sheet with Pam. Arrange biscuits on sheet. Bake 20-25 minutes or until a toothpick inserted in the middle comes out clean.

* Cayenne warms the body from head to toe, improves circulation, and improves bowel function. A few grains go a long way. Cayenne can also help relieve pain. It does this by overwhelming the nerves so they are unable to transmit pain sensations for extended periods.
- Healthy Ideas December 2006 P 13

Super Bean Soup

1 LB bag mixed beans (they usually have 12-16 kinds)
1 � TBS cumin seeds
3 tsp. whole coriander
Pam
12 slices soy "bacon" (Morningstar Farms makes a good one)
10 cups vegetable broth
2 TBS olive oil
1 large red onion, chopped
6 cloves garlic, pressed
2 bay leaves
1 � tsp. freshly ground black pepper
1 pt. cherry tomatoes
2 large carrots cut to �" thick coins
2 large ribs celery with leaves, chopped
� cup soy Parmesan
1 � cups chopped fresh parsley
3 TBS chopped fresh tarragon
� cup dry red wine
7 oz fresh spinach, roughly chopped

Soak beans overnight in cold water to cover. Drain and rinse. Toast cumin and coriander in a dry skillet over medium heat 2 minutes, stirring constantly. Remove to a plate and cool 1 minute. Grind to a powder in a spice mill or a coffee grinder reserved for spices. Spray a skillet with Pam. Cook "bacon" according to package directions. Cool and crumble. Turn beans, spices, and "bacon" into a soup pot. Stir in broth and next 12 ingredients. Bring to boiling. Reduce heat and simmer until beans and vegetables reach desired tenderness. Stir in spinach. Simmer just until spinach is wilted. As is the case with all soups, this soup tastes better the second day.

* No wonder coriander helps soothe indigestion. Its essential oil is carminative, antiseptic, bactericidal, fungicidal, and a muscle relaxant. Traditional herbalists valued coriander, especially to counter the stomach-upsetting properties of laxative herbs. In Amazonia, wild coriander, with nearly the same chemistry as the domestic variety we're familiar with, is added to the daily bean ration to alleviate flatulence.
- The Green Pharmacy by James A Duke, Ph.D. PP 336-337

Almond Orange Apricot Pudding

1 cup dried apricots (try to use the kind without sulfur)
Grated zest of 1 orange
1 orange, peeled
1 tsp. almond extract
2 (12 oz) package extra firm silken tofu
2 TBS honey
1/3 cup sliced almonds
1 apricot half per serving

Pulse apricots in a food processor until very finely minced. Add zest and next 4 ingredients. Process until smooth. This will take some time, so be patient. Spoon into serving glasses. Process almonds in a food processor until very finely chopped. Sprinkle over pudding. Garnish each serving with 1 apricot half. Chill thoroughly before serving.

* Grown on the mountain slopes of China for more than 5000 years, apricots are extremely rich in vitamins and minerals. They strengthen the immune system and have more of the antioxidant beta-carotene than any other fruit.
- www.alchemylab.com 12/27/06

Apple Walnut Salad with Maple Vinaigrette

1 cup chopped walnuts
4 large apples, cored and very thinly sliced (use a mandolin)
2 large carrots cut to matchsticks
2 large ribs celery cut to matchsticks
� cup apple cider vinegar
2 TBS pure maple syrup
� cup walnut oil
2 tsp. Dijon mustard

Gently toss together first 4 ingredients in a large bowl. Whisk together vinegar and remaining ingredients in a cup or small bowl. Gently stir into salad.

* Many recent studies have linked apple with a reduced risk of cancer. Except for a range of antioxidant-rich berries (blueberries, cranberries, strawberries, and raspberries), apples head the list in levels of flavonoids and total antioxidant content. The flavonoids quercetin in apples is found almost exclusively in the peel. Quercetin, also found in citrus fruits, has antioxidant, antihistamine, anticancer, antiviral, and anti-inflammatory effects. Apples have been found to improve lung health and reduce the risk of heart disease and stroke. New evidence suggests that organic apples can provide even more antioxidants than apples grown using pesticides. With only 80 calories in each fruit and a healthy dose of fiber without fat, cholesterol, or sodium, the apple is an excellent choice for healthy eating.
- Healthy Ideas September 2005 P 10

Mushroom, Artichoke, and Pea Quiche

1 cup dried mushrooms broken to small pieces (I used maitakes, but any kind will do)
Pam
1 cup soy Parmesan
2 (12 oz) packages extra firm silken tofu
2 cups shredded soy mozzarella (Galaxy Foods makes a good one)
1 TBS Dijon mustard
1 � TBS fresh thyme leaves
1 TBS chopped fresh tarragon leaves
� tsp. freshly ground black pepper
2 TBS olive oil
1 medium red onion, diced
4 cloves garlic, pressed
14 oz can artichoke hearts, well drained
1 cup frozen petite peas, thoroughly thawed
1 cup shredded soy mozzarella

Preheat oven to 400. Measure mushrooms into a microwave safe bowl. Pour 1 cup of water over them. Cover and microwave on HIGH 5 minutes. Let sit while you do the rest. Spray a 10" pie or quiche pan with Pam. Spread soy Parmesan evenly over bottom of the pan. Bake 5 minutes. Remove from oven and set aside. Process tofu and next 5 ingredients in a food processor until smooth. Heat oil in a skillet. Saut� onion and garlic until tender. Turn into a large bowl. Turn tofu mixture into the same bowl. Chop artichokes and pat dry on paper towels. Stir into bowl. Pat peas dry on paper towels and stir into bowl. Drain mushrooms, saving that lovely nutritional broth for something else. Pat mushrooms dry on paper towels and stir into bowl. Turn mixture into pie or quiche pan. Smooth top. Bake 30 minutes. Remove from oven and sprinkle with remaining mozzarella. Return to oven and bake 10 minutes more.

* Soy is a rich source of isoflavones, chemicals that behave like the female hormone estrogen in the body but with a lot gentler action. Many scientists now believe that soy isoflavones, by competing with a woman's own estrogen for connections with the hormone receptors on breast and other cells, may defend the body against hormonally driven cancer development. This protection may reduce the effects of excess estrogen exposure from such external sources as meats and dairy products from hormone-treated cows as well as artificial chemicals and industrial pollutants that act as foreign estrogens.
- Energy Times September 2006 P 20

Watercress Arugula Salad

4 oz watercress, washed and chopped
4 oz arugula washed
2 cups chopped fresh parsley
1 medium zucchini, chopped
2 cups cherry or grape tomatoes
2 cups chopped fresh broccoli
2 large carrots, shredded
4-6 radishes, very thinly sliced
1 large red bell pepper, seeded and chopped
1 medium red onion, very thinly sliced to half moons
� cup olive oil
1/3 cup balsamic vinegar
� cup water
� TBS Dijon mustard
2 TBS chopped fresh sage leaves
1 tsp. dried marjoram
� tsp. freshly ground black pepper

Toss first 10 ingredients together in a large bow. Process oil and remaining ingredients in a blender until smooth. Pour into a cruet. Serve dressing on the side.

* There are many nutrients in plants that can enhance immunity. Among them are thiols, found in garlic, onions, horseradish, mustard, and radishes. Flavonoids, found in broccoli, cauliflower, cabbage, Brussels sprouts, citrus fruits, nuts and seeds, beans, onion, and garlic, help too. The beta-carotene found in carrots, parsley, red bell peppers, broccoli, and other brightly colored vegetables is a powerful antioxidant. And the vitamin C found in watercress, parsley, bell peppers, tomatoes, onions, squash, and other fruits and vegetables is known far and wide to boost immunity. The vitamin E in olive oil, broccoli, parsley, and many other vegetables and oils as well as nuts and seeds, is also a powerful antioxidant.
- Meals That Heal by Lisa Turner P 33

Great Northern Rye Bread

� cup warm (110-115 degrees) vegetable broth
2 packages active dry yeast
1 recipe Tofu "Sour Cream" (See below)
1 cup warm soymilk
15 oz can Great northern beans, rinsed and drained
1 cup ground flaxseeds
1 cup ground oats
3 cups rye flour
1 � cups barley flour
1 cup whole-wheat flour
3 TBS ground caraway seeds (use whole seeds if you cannot grind them)
Pam

Dissolve yeast in warm broth. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Process Tofu "Sour Cream", soymilk, and beans in a blender until smooth. Stir together flaxseeds and next 5 ingredients in a large bowl. Stir in yeast mixture and bean mixture. Turn onto a lightly floured surface and knead until smooth and elastic, adding a little more flour if needed. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Punch down. Spray two loaf pans with Pam. Cur dough in half and press each half into a pan. Cover with a clean damp cloth and let rise in a warm place 1 hour. Preheat oven to 375. Bake 1 hour. This bread will not be a high riser because of the beans.

* The American Heart Association's (AHA) eating plan for healthy Americans includes: consuming a variety of vegetables and fruits (five or more servings per day), eating different grain products (six or more servings per day, at least three being whole grains), getting enough protein from fat-free and low fat sources like legumes, choosing fats and oils with two grams or less saturated fat per tablespoon like olive oil, limiting foods high in saturated fat, trans fat and/or cholesterol.
- Healthy Ideas February 2006 P. 14

Romanian Gvetch

Pam
1 medium red onion, thinly sliced
3 cloves garlic, thinly sliced
1 medium red skin potato (unpeeled), thinly sliced
1 medium sweet potato (unpeeled), thinly sliced
1 cup chopped red cabbage
3 oz sliced mushrooms of choice
2 bay leaves
2 medium carrots, cut to �" thick coins
1 rib celery with leaves, chopped
1 medium red bell pepper, seeded and thinly cut to circles
2 cups chopped fresh cauliflower
1 cup frozen (do not thaw) lima beans
1 cup chopped fresh parsley
1 cup whole fresh green beans, trimmed
� tsp. freshly ground black pepper
28 oz can low sodium diced tomatoes with juice

Preheat oven to 375. Spray an ovenproof Dutch oven or a very large casserole with Pam. Layer ingredients in the order listed. Cover and bake 1 hour or until vegetables reach desired tenderness.

* A high intake of meat, dairy, butter and sugar products appear to accelerate lines, furrows and sagging skin, while those who dine on vegetables, legumes, olive oil, nuts, fruits, and tea have fewer wrinkles and less sun-damaged skin.
- Energy Times March 2006 P 21

Potatoes are fat free and cholesterol free and a medium potato provides 3 grams of fiber with only 150 calories. What's more, potatoes are high in vitamin C and contain more potassium than bananas.
- Healthy Ideas February 2006 P 22

Broccoli and Apple Bake

2 TBS olive oil
1 medium red onion, minced
4 cloves garlic, pressed
� tsp. freshly ground black pepper
1 TBS Dijon mustard
1 cup diced fresh parsley
1 � TBS diced fresh rosemary leaves
1 TBS fresh tarragon leaves
1 LB frozen broccoli, preferably organic (do not thaw)
1 medium apple, cored and diced
Pam

Preheat oven to 350. Heat oil in a skillet. Saut� onion and next 6 ingredients until tender. Remove to a bowl. Stir in broccoli and apple. Spray a casserole with Pam. Turn broccoli mixture into casserole. Cover and bake 30 minutes.

* Broccoli is rich in beta-carotene, an antioxidant that protects against cancer and heart disease. It's also rich in glutathione, a compound that helps protect against arthritis. Broccoli contains isothiocyanates, which help restrain the thyroid from producing too much hormone, thus helping to ward off Grave's disease. And broccoli contains at least six chemicals that reduce blood pressure.
- The Green Pharmacy by James A Duke, Ph.D. PP 32, 75, 278-279, 311

Baked Sweet Potato and Squash

1 large sweet potato, scrubbed
1 medium butternut squash, peeled and cubed
Grated zest of 1 orange
Juice of 1 orange
� cup Smart Balance or other trans fat free margarine
1 � tsp. ground cinnamon
� tsp. ground nutmeg
� cup toasted pecan halves*

Preheat oven to 350. Pierce sweet potato through. Microwave on HIGH 6-8 minutes or until tender. Meanwhile steam squash 8-10 minutes or until tender. Cube sweet potato and turn into a large bowl. Gently stir in squash. Stir in orange zest. Measure juice and next 3 ingredients into a microwave safe bowl. Microwave on HIGH 1 minute or until margarine is melted. Gently stir into squash mixture. Turn into a casserole. Sprinkle with pecans. Cover and bake 30 minutes.

* To toast pecans measure into a small dry skillet. Toast over medium heat, stirring constantly, until lightly browned.

* Winter squash and sweet potatoes are good sources of beta-carotene, which aids in cancer prevention. Oranges are rich in zeaxanthin, an antioxidant necessary for good eye health, as well as vitamin C, an antioxidant that boosts immunity and aids in eye health. Nuts are excellent sources of vitamin E, an antioxidant that protects against Alzheimer's, cancer, and heart disease, and niacin (vitamin B-3), which aids healthy circulation, lowers cholesterol, and protects the nerves.
- Healthy Ideas August 2006 P 11

Drunken Pears

1 cup raisins
4 large Bosc pears, quartered and cored
1 � cups dry red wine
2 cups water
� cup pure maple syrup
4 whole cloves
� tsp. ground cinnamon
1/8 tsp. ground allspice
1/8 tsp. ground nutmeg

Bring all ingredients to boiling in a saucepan. Reduce heat and simmer, uncovered, 30-40 minutes or until pears reach desired tenderness. Serve hot or cold with syrup.

* Red wine is rich in compounds that can help lower cholesterol and prevent harmful low-density lipoprotein (LDL) cholesterol from sticking to artery walls - the process that leads to heart disease. Red wines also help keep blood platelets from sticking and forming dangerous clots.
- New Foods for Healing by Selene Yeager PP 740-741

Potage aux Riz et Legumes

3 cups vegetable broth
1 cup water
1 cup tomato sauce
28 oz can low sodium diced tomatoes with juice
2 TBS olive oil
1 tsp. freshly ground black pepper
3 cloves garlic, pressed
2 bay leaves
1 TBS herbes de Provence (see below)
2 carrots cut to thick coins
1 cup dried shiitake or maitake mushrooms, broken
1 medium red onion, chopped
2 ribs celery with leaves, chopped
1 large red ball pepper, seeded and chopped
15 oz can black beans, rinsed and drained
1 cup cooked brown rice

Herbes de Provence

� TBS dried sage
� TBS dried thyme
� TBS dried oregano
� TBS dried savory
� TBS dried rosemary
� TBS dried lavender

Tomato Biscuits

1 cup whole-wheat flour
� cup barley flour
� cup oat bran
� cup soy flour
1 TBS baking powder
� TBS chili powder
1 tsp. ground cumin
� tsp. freshly ground black pepper
1 � cup tomato sauce
� cup olive oil
2 eggs or egg replacer equivalent to 2 eggs
� cup minced sun dried tomatoes\
Pam

Preheat oven to 425. Stir together first 9 ingredients in a large bowl. Process oil, tomato sauce, and egg replacer in a blender until smooth. Stir into dry ingredients. Using your hands mix in the sun dried tomato bits. Turn onto a lightly floured surface. Pat dough to a �" thick disk. Cut biscuits using the rim of a water glass patting together leftover dough to make as many biscuits as possible. Spray a baking sheet with Pam. Arrange biscuits on sheet. Bake 12-15 minutes or until a toothpick inserted in the middle comes out clean.

* Red, the color of heartfelt passion, is also the color of heart health. Lycopene, the red stuff in tomatoes, watermelon and pink grapefruit, had been linked to a lower risk of heart disease among women; among men, eating lycopene-rich tomatoes appears to protect aging prostates against cancer. Lycopene acts as both an antioxidant (free radical fighter) and a regulator of genetic activity. To extract the most lycopene from your tomatoes, cook them with a little oil.
- Energy Times March 2005 P 34

Lemon Blueberry Scones

Grated zest 1 lemon
1 lemon, peeled and seeded
� cup soymilk
Egg replacer equivalent to 1 egg
2 TBS Smart Balance or other trans fat free margarine
1 tsp. vanilla extract
1 cup ground flaxseeds
� cup ground oats
2 cups whole-wheat flour
2 tsp. aluminum free baking powder
� cup fructose or granulated sugar
1 cup dried blueberries
Pam

Preheat oven to 350. Process zest and next 5 ingredients in a blender until as smooth as possible. Let sit 5-10 minutes. Stir together ground flaxseeds and next 4 ingredients in a large bowl. Stir in liquid ingredients just until blended. Stir in berries. Turn dough onto a lightly floured surface. Pat to a 1" thick disc. Cut into eight wedges. Spray a baking sheet with Pam. Arrange wedges on sheet so they do not touch. Bake 15-18 minutes or until a toothpick inserted in the middle comes out clean. Remove immediately to a wire rack.

* Thanks to their myriad healthful properties, blueberries are the current superstars of the dietary world. Now preliminary studies show that these tiny dynamos may play a role in driving down cholesterol levels. Pterostilbene, a fat-fighting compound found in blueberries, was able to turn on a cholesterol-cutting switch in liver cells.
- Energy Times January 2005 P 9

Barley Chickpea Soup

4 cups vegetable broth
� tsp. freshly ground black pepper
1 tsp. dried rosemary
1 cup chopped fresh parsley
� cup fresh thyme leaves
� cup hulled (not pearled) barley
1 TBS olive oil
1 medium red onion, diced
2 cloves garlic, pressed
15 oz can low sodium diced tomatoes with juice
15 oz can chickpeas, rinsed and drained
Soy Parmesan

Bring first 5 ingredients to boiling in a large saucepan. Stir in barley. Cover, reduce heat, and simmer 40 minutes or until barley is tender. Stir in oil and remaining ingredients except soy Parmesan. Simmer until onion is tender. Sprinkle with soy Parmesan before serving.

* If you're a vitamin E enthusiast, you're probably aware of tocotrienols. Like vitamin E, tocotrienols are antioxidants, meaning that they help reduce damage to the body from dangerous oxygen molecules called free radicals. And barley is one of the best sources of these compounds. Tocotrienols are potentially more powerful antioxidants than other chemical versions of vitamin E. They have at least 50 percent more free radical fighting power than other forms. That translates into a lot of heart disease fighting might.
- New Foods for Healing by Selene Yeager P 79

Cranberry Salad

1 large orange, peeled
Grated zest of 1 large orange
1 cup red grapes
1 large apple, cored and quartered
1 cup fresh cranberries
� tsp. ground cinnamon
Salad greens for 6

Pulse all ingredients except greens in a food processor until very finely chopped. Transfer to a bowl. Make a bed of greens on each of 6 individual salad plates. Mound salad on greens.

* Calcium isn't the only nutrient important for bone health. Vitamin C also plays a role in keeping bones strong. Good sources of vitamin C include peppers, citrus fruits, kohlrabi, broccoli, kale, cranberries, apples, vegetable juice, Brussels sprouts, cauliflower, and cantaloupe.
- Vegetarian Times October 2004 P 92

Broccoli with Orange Sauce

8 cups chopped broccoli (about 2 large heads)
1 TBS Smart Balance or other trans fat free margarine
1 clove garlic, pressed
1 tsp. ginger powder
� cup orange juice
1/8 tsp. freshly ground black pepper
4-5 green onions, cut to 2-3" lengths

Steam broccoli until tender-crisp, about 10 minutes. Meanwhile cook Smart Balance, garlic, and ginger in a small frying pan or saucepan over medium high heat 1-2 minutes. Stir in orange juice and freshly ground black pepper. Continue to cook, stirring, over medium high heat 6-8 minutes. Turn broccoli into a serving bowl. Pour sauce over top. Sprinkle with green onions.

* The latest experiments, performed by scientists affiliated with Johns Hopkins Bloomberg School of Public Health and Oregon State University show that the chlorophyll in green vegetables and its chemical relatives may insulate DNA from unhealthy changes linked to aflatoxin, a fungus that often contaminates corn, peanuts, and soybeans. In China, liver cancer associated with aflatoxin is a widespread problem. Studies are being done to see if chlorophyll and its chemical relatives will help prevent this disease in humans.
- Energy Times January 2005 P 41

Herbed Balsamic Dressing

1 � cup balsamic vinegar
2/3 cup olive oil
2 TBS water
� cup chopped fresh chives
1/3 cup chopped fresh parsley
� cup chopped fresh basil leaves
2 TBS chopped fresh sage leaves
1 TBS fresh marjoram leaves
1 TBS chopped fresh tarragon leaves
1 TBS fresh hyssop leaves
2 cloves garlic, pressed
� tsp. freshly ground black pepper
� tsp. fructose or granulated sugar

Process all ingredients in a blender until smooth. Pour into a cruet.

* New research shows a centuries-old herbal remedy might be the key to treating Alzheimer's disease. British scientists have discovered evidence that sage can significantly improve memory. In the 16th and 17th centuries, well-known herbalists like John Gerard and Nicholas Culpeper wrote about sage's ability to heal memory and quicken nerves and senses. Modern researchers are taking a second look at the herb, since many treatments for Alzheimer's have unpleasant side effects such as diarrhea, nausea, sleeplessness, and dizziness. Researchers have found no unpleasant side effects with sage. More research is needed to investigate why sage works so well at improving memory, but investigators think it could be a combination of chemicals in the oil which give it antioxidant, estrogenic and anti-inflammatory properties - all considered useful against Alzheimer's. http://www.ivanhoe.comnewsalert/. Source: Pharmacology, Biochemistry and Behavior, 2003;75:669-67

Yummy Winter Soup

6 cups vegetable broth
1 cup dry red wine
1 TBS ume plum vinegar
2 TBS olive oil
� tsp freshly ground black pepper
1 medium red onion, chopped
3 cloves garlic, pressed
1 cup spelt
1 cup chopped carrots
2 cup chopped fresh broccoli
1 cp chopped red cabbage
1 medium turnip, chopped
2 ribs celery with leaves, chopped
19 oz can black beans, rinsed and drained
1 cup chopped fresh parsley
2 TBS chopped sage leaves
1 TBS fresh rosemary

Bring first 8 ingredients to boiling in a soup pot. Cover and reduce heat. Simmer 1 hour. Stir in carrots and remaining ingredients. Simmer until vegetables reach desired tenderness.

* Red wine alters blood lipid levels, which is a fancy way of saying it keeps our blood vessels clean. A decade ago, researchers at the University of California-Davis wondered why the Brie-eating, cream-living French weren't keeling over from heart attacks at nearly the rate Americans were. The California scientists discovered that the wine the French quaffed with dinner cut their total cholesterol and increased their HDL (the "good" cholesterol. How? Ployphenols, the chemical substances in the skins of grapes that are found in all kinds of wine (ordinary grape juice too), reduce something known as endothelin-l, a substance that makes arteries become stiff and clogged. But, it turns out that wine isn't the only source of protective polyphenols. Beer and hard liquor are also rich in them.
- Vegetarian Times November/December 2004 P 24

Barley Rye Bread

1 � cups vegetable broth
� cup hulled barley (not pearled)
2 packages active dry yeast
1 cup warm (110 degrees) vegetable broth
1 cup ground flaxseeds
3 cups rye flour
3 cups whole-wheat flour
1 cup ground oats
� cup soy flour
3 TBS caraway seeds
2 cups soymilk
2 TBS olive oil
Pam
1/3 cup quick oats

Bring broth to boiling in a saucepan. Stir in barley. Reduce heat, cover, and simmer 1- 1 � hours or until barley is tender and broth is absorbed. Dissolve yeast in warm broth. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together ground flaxseeds and next 5 ingredients in a large bowl. Stir in soymilk, oil, and yeast mixture. Turn onto a floured surface and knead until smooth and elastic, adding a little water if dough is too dry or a little flour if it is sticking to your hands. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Punch down. Cut dough in half and shape into two loaves. Spray two loaf pans with Pam. Sprinkle work surface with oats and roll each loaf in oats, pressing to affix the oats. Place one loaf in each pan. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Preheat oven to 350. Bake 60-70 minutes.

Barley can lower cholesterol, reduce the formation of blood clots, improve digestion, and reduce the risk of cancer.
- New Foods for Healing by Selene Yeager P 79

"Chicken" Salad with Grapes

2 (6 oz) packages soy "chicken" strips (Light Life Smart Menu makes a good one)
2 cups red seedless grapes, halved
3 ribs celery with leaves, diced
2 medium carrots, grated
1 cup chopped fresh parsley
Grated zest of 1 medium lemon
1 medium lemon, peeled and seeded
� cup Vegan "Mayonnaise" (See below)
Salad greens for 6

Toss together first 5 ingredients in a large bowl. Process lemon zest, lemon, and Vegan "Mayonnaise in a blender or food processor until smooth. Stir into salad to coat evenly. Make a bed of greens on each of 6 individual salad plates. Mound salad onto greens.

Recent research suggests that soy protein may reduce the risk of both breast cancer and prostate cancer, while benefiting bone health and brain function. Soy is an excellent source of protein, fiber, and folate (which helps reduce the risk of birth defects). And because it's a plant food soy doesn't require all the additives that raw meat does. Soy "meats" have become a popular and healthy alternative to animal products.
- Healthy Ideas July 2005 P 12

Vegan "Mayonnaise"

12 oz package silken tofu
1 TBS lemon juice
1 TBS white vinegar
1-2 tsp. rice syrup
1 tsp. sea salt
1 tsp. prepared yellow mustard

Process all ingredients in a blender until smooth.

Your heart needs to pulse at a steady rhythm for peak efficiency. Magnesium helps it keep that beat and avoid arrhythmias (irregular heartbeats). Now scientists are learning that magnesium may be even more important to cardio health than they thought. Research indicates that blood pressure may rise when magnesium is low. Low levels may also lead to unhealthy conditions within the blood vessels, which can cause the artery clogging seen in heart disease. Energy Times November/December 2004 P 56 Soy protein is an excellent source of magnesium.
- Vegetarian Times October 2004 P. 92

Kiwi Orange Dressing

Grated zest of � orange
2 oranges, peeled
2 kiwis, peeled
� cup apple juice
� tsp. ground cinnamon
� tsp. ground allspice
� tsp. ground cloves

Process all ingredients in a blender until smooth. Pour into a cruet.

Laboratory studies have shown that the limonene found in oranges can help block lung and breast cancers. In a study at Duke University Medical Center in Durham, North Carolina, laboratory animals given a diet consisting of 10 percent limonene showed a 70 percent reduction in cancerous tumors. Among the tumors that remained, 20 percent shrank to less than half their former size.
- New Foods for Healing by Selene Yeager P 521

Baked Brussels Sprouts, Tomatoes and Mushrooms

1 large red onion, chopped
1 cup sliced mushrooms of choice
1 pt. cherry tomatoes
1 large red bell pepper, seeded and chopped
1 cup chopped fresh parsley
1/3 cup chopped fresh basil leaves
2 TBS fresh marjoram leaves
1 � TBS chopped fresh rosemary leaves
3 cloves garlic, pressed
� tsp. freshly ground black pepper
2 TBS balsamic vinegar
1 TBS olive oil
Pam
1 cup soy mozzarella (Galaxy Foods makes a good one)

Preheat oven to 400. Gently stir together first 13 ingredients in a large bowl. Spray a casserole with Pam. Turn vegetable mixture into casserole. Cover and bake 45 minutes. Sprinkle with soy mozzarella, cover, and bake 5 minutes more or until mozzarella has melted.

* A recent animal study finds that lycopene combined with vitamin E suppressed growth of prostate tumors by 73 percent and extended survival time by 40 percent. Other research shows that lycopene protects against oxidative damage to lipids, proteins, and DNA, and inhibits cancer cell growth. While most current research focuses on lycopene's ability to fight prostate cancer, other studies find that this carotenoids also protects against cancers of the breast, colon, lung, and stomach. Cooked tomatoes are an excellent source of lycopene, and vegetable oil is an excellent source of vitamin E.
-- Healthy Ideas June 2006 P. 11

Wheatless Pizza Crust

1 package active dry yeast
1 tsp. pure maple syrup
1 � cup warm (110-115 degrees) vegetable broth
1 cup ground flaxseeds
1 cup ground oats
1 � cup spelt flour
2/3 cup potato flour
2/3 cup soy Parmesan
� cup barley flour
2 TBS olive oil
Pam

Dissolve yeast and syrup in warm broth. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together flaxseeds and next 5 ingredients in a large bowl. Stir in yeast mixture and oil. Knead lightly. Let sit 15 minute in bowl. Preheat oven to 450. On a lightly floured surface (use spelt flour) roll dough to fit a large pizza pan. Spray pan with Pam. Turn dough onto pan and pat in place. Cut away excess dough. Roll edges to make a ridge. Bake 5 minutes. Top with desired toppings. Bake 15 minutes more.

* Levels of homocysteine in the body are reduced with adequate intake of folic acid. Elevated homocysteine has been linked to cardiovascular disease. Recent research shows that folic acid may also support healthy blood pressure. Your body needs folate to produce energy and form red blood cells. This B vitamin also aids in the formation and proper functioning and proper functioning of white blood cells, thus strengthening immunity. Folic acid is needed for the production of brain neurotransmitters, and depression may result of levels are low. Recent research even links folate with a decreased risk of pancreatic cancer. Asparagus. Barley, brewer's yeast, brown rice, and leafy greens are excellent sources of folate. Root vegetables, mushrooms, legumes and grains are also rich in folate. But be sure to choose whole, unrefined grains, since when grain is processed into white flour, it loses 68 percent of its folic acid.
-- Healthy Ideas July 2006 P 22

Tomato, Pepper, and Bean Salad

3 ribs celery with leaves, diced
1 pt cherry tomatoes
1 large red bell pepper, seeded and diced
1 cup chopped fresh parsley
� cup chopped fresh basil leaves
1/3 cup fresh marjoram leaves
� cup olive oil
� cup tarragon vinegar
4 cloves garlic
� tsp. freshly ground black pepper
Salad greens for 6
1 medium red tomato, sliced to half moons

Toss together first 7 ingredients in a large bowl. Process oil and next 3 ingredients in a blender until smooth. Toss into salad to coat evenly. Make a bed of greens on each of 6 individual salad plates. Mound salad on top. Garnish with tomato slices.

* Garlic and onions, as well as shallots, leeks, scallions, and chives, contain the active compound allicin. This phytonutrients significantly lowers cholesterol, reduces the stickiness of blood, and widens blood vessels, helping to prevent heart disease and stroke. Allicin also enhances immunity, warding off bacterial and fungal infections as well as viruses. Cancerous cells are also a target. Allicin helps deactivate carcinogenic substances.
-- Healing Foods for Dummies by Molly Siple, MS, RD ((Wiley Publishing Inc.) P 6

Boston Block Potatoes

1 LB new potatoes, halved
1 large red onion, chopped
1 tsp freshly ground black pepper
Pam

Preheat oven to 375. Stir together onion and potatoes in a large bowl. Spray a 9X13" baking dish with Pam. Turn potatoes and onion into dish. Sprinkle with black pepper. Lightly spray with Pam. Bake 1 hour.

Because potatoes are rich in complex carbohydrates, they're good for people who already have diabetes. Complex carbohydrates must be broken down into simple sugars before they are absorbed into the bloodstream. This means that the sugars enter the bloodstream in a leisurely fashion rather than pouring in all at once. This, in turn, helps keep blood sugar levels stable, which is a critical part of controlling the disease.
-- New Foods for Healing by Selene Yeager (Bantam Books) P 58

Kiwi Avocado Salad

1 lemon, peeled and seeded
2 TBS olive oil
1 TBS honey
1 TBS water
1 clove garlic, minced
2 tsp. rice vinegar
Salad greens for 4
2 avocados, peeled, pitted, and sliced
4 kiwi fruit, peeled and sliced

Process first 6 ingredients in a blender until smooth. Pour into a cruet. Make a bed of greens on each of 4 individual salad plates. Arrange avocado and kiwi slices over greens. Drizzle with dressing.

* People with diabetes have traditionally been told to eat more complex carbohydrates and cur back on fat. Overall that's good advice, but it's not necessarily the best advice for everyone. Doctors have discovered that when some people who have diabetes eat a lot of carbohydrates, they tend to develop high levels of triglycerides, a type of blood fat that may contribute to heart disease. Surprisingly, when people replace some of those carbohydrates with fat, particularly the kind of fat found in avocados. The dangerous fats in the bloodstream tend to decline. Avocados are a rich source of monounsaturated fats, particularly the kind called oleic acid. These monounsaturated fats improve fat levels in the body and help control diabetes.
-- New Foods for Healing by Selene Yeager P 70-71

Broccoli Rabe, Mushroom, and Chickpea Pasta

12 oz whole-wheat rigatoni or penne pasta
2 TBS olive oil
1 large red onion, diced
4 large cloves garlic, pressed
1 cup sliced shiitake mushrooms, tough stems discarded
1 � TBS chopped sage leaves
1/3 cup sliced kalamata olives
15 oz can chickpeas, rinsed and drained
1 LB broccoli rabe, chopped, tough stems discarded
� tsp. freshly ground black pepper
� cup soy Parmesan

Bring a pot of water to a boil. Cook pasta according to package directions. Meanwhile heat oil in a large skillet. Saut� onion, garlic, and mushrooms until tender. Stir in remaining ingredients. Cook just until broccoli rabe is wilted. Drain pasta. Toss into skillet.

* Leafy green vegetables [like broccoli rabe] contain lutein, an antioxidant that seems to protect your sight. Lutein (and its cousin zeaxanthin) is found in large amounts in dark green leafy vegetables. It appears to help prevent cataracts and macular degeneration, the leading cause of late-life blindness.
-- Vegetarian Times April 2005 P 28

Chinese Style �Beef� Stir-Fry

1 cup dried shiitake or maitake mushrooms, broken
1 cup vegetable broth
1 TBS canola oil
1 � TBS toasted sesame oil
1 large red onion, chopped
4 cloves garlic, pressed
2 � TBS grated fresh ginger
2 (8 oz) packages soy �steak� strips (Morning Star Farms Meal Starters makes a good one)
1 large red bell pepper seeded and cut to thin 1� strips
1 large carrot cut to thin 1� strips
2 medium tomatoes, chopped
1 head bok choy, chopped, leaves separated from stems
� Tsp. Freshly ground black pepper
Hot cooked brown rice for 6

Measure mushrooms and broth into a microwave safe bowl. Cover and microwave on HIGH 5 minutes. Set aside. Heat oil in a large skillet over medium-high heat. Stir-fry onion and next 3 ingredients until onion is tender. Stir in bell pepper, carrot, tomatoes, broth, and bok choy stems. Stir-fry until vegetables are tender-crisp. Stir in bok choy leaves and pepper. Stir-fry until bok choy leaves are bright green. Serve over hot cooked rice.

There is extensive evidence from studies over the last 10 to 15 years that a diet rich in vegetables and fruits is beneficial to lung health. Even smokers who eat a moderate amount of fruits and vegetables have fewer lung problems than those who don�t. Merely eating one and a half pieces of fruit a day or eating about a tablespoon of vegetables daily significantly dropped smokers� chances of serious lung disease. Eating five or more apples or three tomatoes a week increases lung function and reduces the risk of wheezing
-- Energy Times October 2004 PP 24-25

Brussels Sprouts and Mushrooms

1 cup dried shiitake or maitake mushrooms, broken
1 cup vegetable broth
1 medium red onion minced (pulse in a food processor)
4 cloves garlic, pressed
1 LB frozen baby Brussels sprouts
� Tsp. Freshly ground black pepper
� TBS toasted sesame oil

Measure mushrooms and broth into a large microwave safe bowl. Cover and microwave on High 5 minutes. Stir remaining ingredients into bowl. Cover and microwave on HIGH 3 minutes. Stir and cover. Turn a quarter turn and microwave 3 minutes more. Stir and cover, turn a quarter turn, and microwave 3 minutes more or until onions are tender and sprouts are heated through

* One of the key protective compounds in Brussels sprouts is sulphoraphane. Sulphoraphane triggers the release of enzymes that help rid your body�s cells of toxic wastes and reduce your risk for cancer. - New Foods for Healing by Selene Yeager P 121 (Bantam Books)

Miso Mushroom Soup

5 cups water
2 � TBS vegetable broth powder
2 tsp. Toasted sesame oil
2 cups dried shiitake or maitake mushrooms, broken
1 cup diced broccoli stems
1 medium red onion, diced
1 clove garlic, pressed
1 cup baby carrots cut in half lengthwise
1 � tsp. Lemon pepper
� Tsp. Freshly ground black pepper
1 cup soba noodles broken to 1� lengths
2 TBS dark miso paste dissolved in 1 cup water

Bring first 10 ingredients to boiling in a large saucepan. Reduce heat and simmer 20 minutes. Stir in noodles and miso mixture. Simmer (do not allow to boil) until noodles are tender.

* The buckwheat in soba noodles can help prevent cancer and heart disease as well as help to control diabetes. The rutin in buckwheat helps to lower bad LDL cholesterol, while raising good HDL cholesterol. Rutin also stabilizes blood vessels and checks excessive fluid accumulation in the body. This may help lower blood pressure and with it the risk of heart disease.

Beef� Strip Stir-Fry

3 cups boiling water
1 � cups dried mushrooms (shiitake or maitake), broken
1/3 cup nutritional yeast (no substitute is possible)
2 TBS Bragg�s Liquid Aminos or soy sauce
� cup teriyaki sauce
3 cloves garlic, pressed
2 TBS vegetable broth powder
� cup whole-wheat flour
3 THS canola oil
2 ribs celery with leaves, chopped
1 large carrot, chopped
1 medium onion, chopped
3 cloves garlic, pressed
2 (8 oz) packages soy �beef� strips (Morningstar Farms makes a good one)
1 yellow squash, chopped
1 large red bell pepper, seeded and chopped
2 cups chopped broccolini

Stir together first 7 ingredients in a small saucepan. Cover, reduce heat, and simmer 20 minutes. Stir in flour until smooth and remove from heat. Heat oil in a large skillet. Over medium heat stir-fry celery and next 4 ingredients until carrots are tender-crisp. Stir in squash, bell pepper, and broccolini. Stir-fry until all vegetables reach desired tenderness. Stir in gravy. Serve over hot cooked brown rice if desired.

* Since the proteins found in meats may occasionally play a role in causing arthritis pain, it makes sense that following a vegetarian diet would help relieve it. Research bears this out. In a study at Norway�s University of Oslo, people with rheumatoid arthritis who followed a vegetarian diet for a year and also avoided refined sugar, salt, alcohol, and caffeine experienced marked reduction in pain within a month. By the end of the year their joints were much less swollen and tender, they had much less morning stiffness and a much stronger grip than people who followed their normal diets.
-- New Foods for Healing by Selene Yeager P 41

Potatoes and Beans

1/3 cup chopped walnuts
1 cup fresh mint
1 cup fresh parsley
� cup olive oil
1 TBS grated fresh ginger
1 TBS lemon juice
� tsp. freshly ground black pepper
1 LB new potatoes, halved
1 LB fresh green beans trimmed
1 large red onion, very thinly sliced to half moons
15 oz can kidney beans rinsed and drained
Pam

Preheat oven to 350. Toast walnuts in a dry skillet over medium heat until golden brown. Process with mint and next 5 ingredients until walnuts are very finely chopped. Stir together potatoes and next 3 ingredients in a large bowl. Stir in pesto to coat evenly. Spray a large casserole with Pam. Turn vegetable mixture into casserole. Cover and bake 1 hour.

* In a study in the Netherlands, researchers found that men eating healthy diets, which were high in potatoes, legumes, and vegetables, appeared to have a lower risk for diabetes. Because potatoes are high in complex carbohydrates, they�re also good for people who already have diabetes. Complex carbohydrates must be broken down into simple sugars before they�re absorbed into the bloodstream. This means that the sugars enter the bloodstream in a leisurely fashion rather than pouring in all at once. This, in turn, helps keep blood sugar levels stable, which is a critical part of controlling diabetes.
-- New Foods for Healing by Selene Yeager (Bantam Books) P. 583

Spinach Citrus Salad

7 oz baby spinach
2 red grapefruits, peeled, sectioned, and chopped
1 navel orange, peeled, sectioned, and chopped
� cup flaxseed oil
2 tsp. lemon juice
1 tsp. catsup
1 tsp. Dijon mustard
1 clove garlic, pressed
1 tsp. ground ginger
� cup sliced almonds

Toss together first 3 ingredients in a salad bowl. Whisk together oil and next 5 ingredients in a small bowl. Toss into salad. Sprinkle with almonds.

* We don�t think of vitamin C as affecting out blood sugar, but there�s emerging evidence that this powerful antioxidant vitamin, well-known for helping to prevent heart disease, may be of help to people with diabetes. Oh top of this, vitamin C may also be effective in diminishing the damage to proteins caused by free-radicals, dangerous oxygen molecules that damage tissues in the body.
-- New Foods for Healing by Selene Yeager (Bantam Books) PP 582-583

* Grapefruit and oranges are excellent sources of vitamin C.
-- New Foods for Healing (Bantam Books) PP 335, 522

"Bacon" Bread

2 TBS olive oil
5 oz package soy "bacon" (Morningstar Farms makes a good one)
2 packages active dry yeast
2 cups warm (110-115 degrees) vegetable broth
1 cup ground flaxseeds
1 cup ground oats
5 cups whole-wheat flour
2 cups rye flour
� tsp. freshly ground black pepper
3 TBS olive oil
1 recipe Tofu "Sour Cream" (See below)
Pam

Heat oil in a large skillet. Cook "bacon" according to package directions. Cool and crumble. Dissolve yeast in warm broth. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together flaxseeds and next 4 ingredients in a large bowl. Stir in "bacon" bits. Stir in yeast mixture, Tofu "sour cream" and oil. Turn onto a floured surface and knead until smooth and elastic. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean damp cloth and let rise in a warm place 1 hour. Punch down. Cut dough in half. Spray 2 loaf pans with Pam. Press half the dough into each pan. Cover with a clean damp cloth and let rise in a warm place 1 hour. Preheat oven to 375. Bake 1 hour.

* Vitamin B6 (pyridoxine) is needed for growth and maintenance. It reduces high levels of heart-threatening homocysteine. It's useful for carpal tunnel, PMS, and during pregnancy and lactation. You'll find this nutrient in bananas, brown rice, brewer's yeast, carrots, oatmeal, and whole grains.
-- Healthy Ideas July 2005 P 17

Tofu "Sour Cream"

12 oz package silken tofu
1 TBS lemon juice
1 TBS rice vinegar
1 tsp. rice syrup
� tsp cider vinegar
� tsp sea salt

Process all ingredients in a blender until smooth.

* Laboratory tests show that the lignans in soy inhibit growth of breast cancer by 18-20 percent. Cancer researchers have discovered that women who excrete the largest amounts of lignans in their urine are the least likely to get breast cancer - and they know that the amount of lignans a person excretes in the urine is directly related to the amount of lignan precursors eaten. In other words, the more lignan precursors in, the more lignans excreted in the urine - and the more cancer protection gained.
-- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D. (Warner Books) P 71

Brussels Sprouts, Mushrooms, and Cheese

1 small red onion, minced
8 oz sliced mushrooms of choice
� cup soymilk
2 cups shredded soy cheddar (Galaxy Foods makes a good one)
1 tsp. dry mustard
1 tsp. dried marjoram
� tsp. freshly ground black pepper
Pam

Preheat oven to 350. Stir together first 3 ingredients in a large bowl. Process soymilk and remaining ingredients except Pam in a blender until smooth. Stir into vegetable mixture. Spray a casserole with Pam. Turn vegetable mixture into casserole. Bake 1 hour or until Brussels sprouts reach desired tenderness.

* Like other cruciferous vegetables, Brussels sprouts are chock-full of natural plant compounds called phytonutrients, which may help protect against cancer. These compounds may be particularly effective against common cancers like those of the breast and colon.
-- New Foods for Healing by Selene Yeager (Bantam Books) P 121

Herby Salad Dressing

� cup red wine vinegar
2 TBS balsamic vinegar
2 TBS lemon juice
1 tsp. Stone ground mustard
1 tsp. pure maple syrup
2 TBS soy Parmesan
1/3 cup chopped fresh parsley
� cup chopped fresh chives
2 cloves garlic, pressed
� TBS dried sage
2 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried rosemary
�-1/2 tsp. freshly ground black pepper

Process all ingredients in a blender until smooth. Pour into a cruet

* Vitamin E is believed to reduce the formation of blood clots that can contribute to artery blockage. Vitamin E is also considered an oxygen conservator; in enabling the body to function efficiently with less oxygen, the nutrient eases the strain on the heart, helping to reduce cardiovascular disease. In addition, vitamin E's ability to reduce inflammation effectively treats yet another contributor to heart disease. Foods like nuts, green leafy vegetables and vegetable oils contain vitamin E.
-- Energy Times February 2005 P 32

Braised Cabbage

1 medium red onion, very thinly sliced to half moons
� small head red cabbage, very thinly sliced
� small head green cabbage, very thinly sliced
1 apple, quartered, cored, and very thinly sliced
� cup apple juice
1 TBS apple cider vinegar

Toss first 4 ingredients in a large bowl. Turn into a large skillet. Stir in juice and vinegar. Stir-fry over medium heat 10-15 minutes or just until onion and cabbage are wilted. Serve hot.

* If you're a vegetarian there is extra iron available to you, and cooking can help you get the best out of what's available. As an example, lightly cooking cabbage can increase the bioavailability of iron in cabbage from 6.7 percent to 26.7 percent.
-- Energy Times November/December 2004 P 51

Apple Cinnamon Casserole Bread

1 cup ground flaxseeds
1 cup ground oats
1 cup soy flour
� cup buckwheat flour
4 cups whole-wheat flour
2 TBS baking powder
2 tsp. baking soda
2 � TBS ground cinnamon
2 � cups soymilk
3 TBS almond oil
1 large Granny Smith apple, cored and minced
Pam

Preheat oven to 375. Stir together first 8 ingredients in a large bowl. Stir in soymilk and oil just until uniformly moist. Stir in apple. Spray a 2-qt. Casserole with Pam. Turn dough onto a lightly floured surface and knead once or twice. Roll into a ball. Press into casserole. Bake 1 hour or until a toothpick inserted in the middle comes out clean. Invert onto a wire rack to cool

* Copper helps build blood cells, bone, and collagen. It�s found in nuts, soybeans, and whole grains. Hidden sources include copper pans and plumbing. Magnesium is vital for enzyme activity and energy, and it prevents birth defects. It�s found in leafy greens, molasses, seeds, and soybeans. Deficiencies are linked to chronic fatigue, depression, and insomnia. Zinc is important for reproductive and immune health. It�s found in legumes and whole grains. It lowers blood pressure and reduces the risk of kidney stones and bone loss.
-- Healthy Ideas August 2005 P 11

Not Your Mama�s Beans and Franks

6 strips soy bacon (Morningstar Farms makes a good one)
1 large red onion, minced (use a food processor if you have one)
2 cloves garlic, pressed
16 oz jar salsa
1 TBS olive oil
� cup blackstrap molasses
� cup cider vinegar
2 � TBS Worcestershire sauce
2 (15 oz) cans kidney beans, rinsed and drained
1 LB soy hot dogs (Morningstar Farms makes a good one)
Pam

Preheat oven to 350. Cook �bacon� according to package directions. Cool and crumble. Stir �bacon� bits with remaining ingredients except Pam in a large bowl. Spray a large casserole with Pam. Turn mixture into casserole. Cover and bake 1 hour.

* Veggie dogs are an excellent source of soy protein and offer zero cholesterol. Vegetarian Times May 2005 P 28 Complete proteins, which contain all the essential amino acids, are found in meat, fish, poultry, cheese, eggs and milk. Incomplete proteins contain some of the essential amino acids and are found in a variety of foods including grains, beans, legumes, and leafygreen vegetables. When Frances Moore Lappe revolutionized the concept of eating meat-free and wrote Diet for a Small Planet in 1971, she popularized the notion that, in order to balance all the essential amino acids, a variety of foods needed to be combined at every meal. We now know that this is unnecessary. Mutual supplementation enables anyone to consume partial-protein foods [such as beans] at one meal and other partial-protein foods [such as whole grains] at another meal, creating a complete protein by supplying all the essential amino acids. There is no need to combine grains and beans to get a complete protein. If you want an adequate non-meat source of protein, almost anything except fruit provides protein. You�re not going to get a protein deficiency from eating just grains and vegetables.
- Energy Times November/December 2005 P 3

Apple Plum Date Pie

Double recipe Flaky Pie Crust (See below)
1 cup minced dried dates
3 large granny Smith apples, cored and sliced
3 red plums, pitted and sliced
1 tsp. ground cinnamon
� tsp. ground nutmeg
1/8 tsp. ground allspice
� cup pure maple syrup
1 TBS sesame seeds

Preheat oven to 435. Make piecrust according to recipe directions. Roll 2/3 of the dough to fit a 10� pie pan. Place into pan. Stir together dates and next 6 ingredients in a large bowl. Turn into bottom piecrust. Roll remaining dough to make top crust. Sprinkle lightly with sesame seeds. Gently roll seeds into crust just so they stay in place. Fit top crust over fruit. Trim away excess dough. Roll and flute edges. Prick top crust several places with a fork. Cut a 1� steam hole in the center. Bake 45-50 minutes.

* An apple a day may very well keep the doctor away, since eating apples has been linked to reductions in both heart disease and cancer.
-- Energy Times January 2005 P 30

Flaky Pie Crust

1 cup ground flaxseeds (optional)
1 cup ground quick oats (Use a coffee grinder)
1 cup whole-wheat flour
1/4 tsp. baking powder
1/4 tsp. baking soda
1/4 cup almond oil
1 TBS lemon juice
1/2 cup ice water

Stir together flaxseeds (if using) and next 4 ingredients in a large bowl. Whisk together liquid ingredients in a cup or a small bowl. Pour over dry ingredients and stir quickly to moisten flour mixture completely. Handling as little as possible, pat into a ball. Moisten your work surface with a little water to prevent slipping and roll dough between 2 sheets of wax paper. Circle should be about 12" in diameter. Remove top sheet of wax paper and carefully invert crust into a 10" pie pan. Remove second sheet of wax paper. Shape dough to the pan. Cut away any excess dough. Flute edges. Prick sides and bottom of the crust in several places with a fork to prevent air bubbles. To prebake crust put it into a preheated 400-degree oven for 10-15 minutes. Allow to cool before filling.

* Vitamin B3, also called niacin, promotes the nervous and circulatory system, healthy skin, production of sex hormones, and secretion of bile and stomach fluids. This nutrient is found in brewer�s yeast, whole grain products, broccoli, and corn.
-- Vegetarian Times August 2003 P. 76

Apple Cauliflower Salad

1 small head cauliflower, very thinly sliced (use a mandolin)
2 apples, cored and very thinly sliced
2 medium carrots, grated
2 ribs celery with leaves, diced
4 green onions, thinly sliced
� cup chopped fresh parsley
1/3 cup red wine vinegar
1/3 cup olive oil
2 cloves garlic, pressed
� tsp. freshly ground black pepper

Toss together first 6 ingredients in a large bowl. Process vinegar and remaining ingredients in a blender until smooth. Stir into salad to coat evenly.

* Bioflavonoids can help stop cancer before it starts. For example, some laboratory studies suggest that a bioflavonoids called quercetin, found naturally in apples, red onions, and tea may discourage the growth of tumors and prevent malignant cells from spreading.
-- Prevention�s 1001 Best Health Tips edited by Doug Hill P 20 (Rodale Press)

Herbed Kamut

3 cups vegetable broth
� TBS Italian Seasoning (See below)
1 tsp. Dijon mustard
� tsp. Freshly ground black pepper
1 TBS olive oil
1 cup kamut

Stir together first 5 ingredients in a saucepan. Bring to a rolling boil. Stir in kamut. Return to boiling. Reduce heat, cover, and simmer 1 �-2 hours or until kamut is tender.

* Kamut is high in protein, magnesium, potassium, and zinc and is a great wheat substitute for allergy sufferers. Meals That Heal by Lisa Turner P 44 Magnesium relaxes smooth muscles in the airways, allowing more air to get through. In addition, it reduces the activity of cells in the body that cause inflammation. In hospitals, in fact, doctors often use a form of magnesium in an injection that provides fast relief from asthma attacks.
-- New Foods for Healing by Selene Yeager PP 68-69 (Warner Books)

Italian Seasoning

4 TBS dried oregano
4 TBS dried rosemary
2 TBS dried basil
2 TBS dried marjoram
1 � TBS dried ground thyme
� tsp. dried sage
1 tsp. garlic powder

Process all ingredients in a food processor or a coffee grinder. Store in an airtight container at room temperature.

* In addition to frequent use as a delicious spice, oregano is a peerless cough remedy and expectorant. Like many herbs, oregano is known to stimulate and aid digestion. Many use it to rid their bodies of dangerous parasitic worms.
-- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino PP 67-68 (MicroMags)

Broccoli Rabe, Mushroom, and Chickpea Pasta

12 oz whole-wheat rigatoni or penne pasta
2 TBS olive oil
1 large red onion, diced
4 large cloves garlic, pressed
1 cup sliced shiitake mushrooms, tough stems discarded
1 � TBS chopped fresh sage leaves
1/3 cup sliced kalamata olives
15 oz can chickpeas, rinsed and drained
1 LB broccoli rabe, chopped, tough stems discarded
� tsp. freshly ground black pepper
� cup soy Parmesan
Bring a pot of water to a boil. Cook pasta according to package directions. Meanwhile heat oil in a large skillet. Saut� onion, garlic, and mushrooms until tender. Stir in remaining ingredients. Cook just until broccoli rabe is wilted. Drain pasta. Toss into skillet.

* Leafy green vegetables [like broccoli rabe] contain lutein, an antioxidant that seems to protect your sight. Lutein (and its cousin Zeaxanthin is found in large amounts in dark green leafy vegetables. They appear to help prevent cataracts and macular degeneration, the leading cause of late-life blindness.
-- Vegetarian Times April 2005 P 28

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