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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
¼ tsp. ground allspice
1 recipe Tofu "Sour Cream" (See Dips, etc.)
1 cup soymilk
½ tsp. almond extract
2 TBS almond oil
2 apples, cored and minced (use a food processor)
¾ 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
¼ tsp. ground allspice

Preheat oven to 375. Cut squash in half crosswise and seed. Place cut side up in baking dishes. Add ½" 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 ¼" 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
½ cup honey
1 cup ground raw cashews
3 TBS egg replacer powder
1 tsp. arrowroot or cornstarch
¼ tsp. garlic powder
1 ½ 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 ½ 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
½ 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
½ 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)
½ cup chopped fresh parsley
2 TBS chopped fresh basil leaves
2 TBS chopped fresh oregano leaves
1 cup Tomato Sauce (See Dips, etc.)
½ cup dry white wine
½ tsp. freshly ground black pepper
Soy Parmesan

Heat oil in a large skillet. Sauté 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

OLD Recipes

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
¼ 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
½ 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 ¼ cups vegetable broth
2/3 cup dry red wine
6 oz tomato paste
4 cloves garlic, pressed
2 tsp. dried marjoram
½ 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. Sauté 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 ½ lemon
1 lemon, peeled and seeded
¼ cup plus 1 TBS honey
½ 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 ½ 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 ½- 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. Sauté 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. Sauté 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 ½ orange
1 orange, peeled
1 LB frozen raspberries completely thawed (do not drain)
1 tsp. vanilla extract
½ tsp. ground cinnamon
3 TBS honey
1 LB frozen blueberries completely thawed (do not drain)
1 tsp. ground cinnamon
1 tsp. vanilla extract
½ tap. Almond extract
2 (12 oz) packages extra firm silken tofu
1 ½ TBS honey
Fresh berries for garnish

Citrus Peas

Grated zest of 1 tangerine
Grated zest of ½ orange
Grated zest of ½ 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

Asparagus and Artichoke Salad

6 oz silken tofu
¼ cup olive oil
Juice of 1 lemon (about ¼ cup)
2 large cloves garlic, pressed
¼ cup soy Parmesan
¼ 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
¼ cup almond oil
1 TBS honey
½ 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
½ cup soy Parmesan
2 TBS olive oil
½ 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
½-3/4 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 ½ cups red raspberries
1 cup blueberries
1 ½ 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 ½ 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
¼ cup minced fresh mint
2 green onions, very thinly sliced
1 cup packed chopped arugula
2 TBS lime juice
¼ 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 ½ cups whole-wheat flour
1 TBS baking powder
1 tsp. baking soda
½ tsp. ground cinnamon
1 cup soymilk
¼ cup almond oil
1 egg or egg replacer equivalent to 1 egg
½ tsp. almond extract
½ 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 ¾” 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
½ cup canola oil
½ 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 ½ 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
½ 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
¼ 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 ¼" 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 ½ 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 ½ TBS freshly ground ginger
2 tsp. cumin seeds
1 tsp. ground turmeric
½ tsp. ground allspice
½ tsp. ground cinnamon
½ tsp. ground nutmeg
½ tsp. freshly ground black pepper
2 large cloves garlic, pressed
1 cup dried apricots cut to 1/8" wide strips
1 ½ 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)
½ 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 ½ TBS chili powder
½ tsp. freshly ground black pepper
½ tsp. cayenne
½ 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 ½ oranges, peeled, sectioned, and chopped
2 tangerines, peeled, seeded, and sectioned
½ cup dried apricots, cut to thin strips
2/3 cup dried cranberries
½ cup roughly chopped almonds
¼ cup chopped fresh parsley
2 TBS chopped fresh cilantro
1 ½ oranges, peeled
2 TBS chopped fresh mint
2 TBS almond oil
½ tsp. ground cumin
½ tsp. ground coriander
Salad greens for 6

Bring broth to boiling in a saucepan. Stir in kamut. Cover and simmer 1 ½ 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 ½ 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 ½ TBS pure maple syrup
½ 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
½ 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 ½ cups dried cranberries
2 large carrots, grated
½ cup roughly chopped walnuts
10 oz. frozen strawberries, completely thawed, include the juice
½ cup fresh mint leaves
½ cup rice vinegar
½ 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
½ cup roughly chopped walnuts
6 oz silken tofu
2 tangerines, peeled and seeded
1 TBS lemon juice
½ TBS Dijon mustard
½ TBS rice syrup
½ TBS rice vinegar
½ 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 ½ 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. Sauté 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
½ tsp. lemon pepper
¼ 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

¼ cup bulgur
1 cup boiling vegetable broth
1 cup ground flaxseeds
1 ½ cups yellow cornmeal
1 cup whole-wheat flour
2/3 cup soy Parmesan
1 TBS baking powder
2 TBS minced fresh basil leaves
½ 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 ½" 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
½ 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)
¼ cup Sabra orange chocolate liqueur
2 TBS pure maple syrup
¼ 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
½ cup wheat bran
½ 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 ½ cups soymilk
6 oz extra firm silken tofu
1/3 cup dry white wine
1 TBS vegetable broth powder
¼ cup soy Parmesan
2 TBS fresh rosemary leaves
½ 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
½ 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
½ tsp freshly ground black pepper
2 TBS olive oil
2 ½ 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)
½ cup soy Parmesan
1 LB regular firm tofu, drained and pressed as dry as possible
2 TBS All Seasons Blend (See below)
¼ cup red wine vinegar
2 TBS tahini
2 TBS lemon juice
1 tsp. dried basil
1 tsp. dried oregano
½ 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. Sauté 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 ½ cups nutritional yeast flakes
2 TBS sea salt
1 TBS onion powder
1 TBS paprika
2 tsp. garlic powder
1 tsp. dried parsley
½ tsp. turmeric
¼ tsp. dried marjoram
¼ tsp. dried thyme
¼ 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

½ cup Cream Uncheese (See below)
½ cup tarragon vinegar
2 cloves garlic, pressed
2 green onions, chopped
1 TBS fresh rosemary leaves chopped
1 TBS fresh sage leaves chopped
½ cup chopped fresh parsley
½ cup soy milk
½ 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)
½ cup nutritional yeast
1 tsp. poultry seasoning
¼ tsp. freshly ground black pepper
1 LB firm regular tofu, drained, pressed dry, and cut to ½" 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
½ cup chopped fresh parsley
2 TBS chopped fresh basil leaves
½ TBS fresh thyme leaves
½ 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 ¼ 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
½ 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
½ cup pure maple syrup
¼ 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
½ 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
½ tsp. ground cinnamon
½ tsp. ground nutmeg
¼ tsp. ground ginger
¼ 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)
½ 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 ½ 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
½ 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 ½ cup whole-wheat flour
1 cup yellow cornmeal
1 TBS baking powder
1 ¼ 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

½ oz dried maitake mushrooms, crumbled
4 cups vegetable broth
2 cloves garlic, pressed
½ cup nutritional yeast
1 tsp. poultry seasoning
½ 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
½ tsp. freshly ground black pepper
½ cup nutritional yeast
3 TBS olive oil
½ cup chopped fresh parsley
¼ 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
½ TBS ground cinnamon
½ 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 ½ 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
¼ 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
½ 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
½ cup minced dried mangoes (use a food processor)
½ 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)
½ tsp. black pepper
½ 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

½ cup pine nuts
1 cup ground flaxseeds
1 cup ground oats
½ cup soy Parmesan
¼ tsp. baking powder
¼ tsp baking soda
½ cup ice water
¼ 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)
½ cup soy Parmesan
¼ cup ground cashews
2 TBS lemon juice
1 TBS rice syrup
½ tsp freshly ground black pepper
1 medium red onion minced
10 oz package frozen asparagus, thawed, patted dry, and chopped to ½" pieces
8 oz chopped mushrooms of choice
½ 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
½ cup chopped fresh Italian parsley
2 TBS fresh oregano leaves
2 TBS fresh thyme leaves
½ 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
¾ cup soy flour
½ cup oat bran
½ cup soy Parmesan
½ 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

½ cup nutritional yeast
1 tsp. poultry seasoning
½ tsp freshly ground black pepper
1 LB regular tofu, drained, lightly pressed, and cubed to ½" pieces
1 medium red onion, chopped
3 cloves garlic, pressed
4 cups vegetable broth
1 large carrot, chopped
1 ½ cups new red skinned potatoes, halved
1 head bok choy, stems separated from leaves, stems and leaves chopped
½ oz. dried shiitake or maitake mushrooms
1 ½ cups chopped fresh broccoli
¼ cup nutritional yeast
1 cup diced yellow tomatoes
½ cup chopped fresh parsley
2 TBS chopped fresh basil leaves
2 TBS chopped fresh lavender leaves (or 2 tsp. dried)
1 ½ 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. Sauté 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 ½ TBS baking soda
½ 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
½ cup olive oil
2 TBS Dijon mustard
½-1 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)
½ cup soy Parmesan
1 cup shredded soy mozzarella (Galaxy Foods makes a good one)
½ cup fresh basil leaves, chopped
½ 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
½ 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

½ cup nutritional yeast
1 tsp. poultry seasoning
½ 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
½ cup chopped fresh parsley
½ 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. Sauté 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 ½ 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 ½ TBS pure maple syrup
½ 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 ½ 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
¼ cup chopped fresh basil leaves
8.5 oz jar oil packed sun dried tomatoes
½ 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
¼ 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
¼ 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
½ tsp. freshly ground black pepper
¼ cup soymilk
¼ 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

½ cup ground almonds
1/3 cup ground sunflower seeds
1/3 cup ground pumpkin seeds
3 cups packed fresh cilantro
½ cup soy Parmesan
1 cup flaxseed oil
4 cloves garlic
4 TBS lemon juice
1 tsp kelp powder
½ 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
¼ cup olive oil
¼ cup chopped fresh dill
¼ cup chopped fresh basil leaves
¼ 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 estrogen