Encyclopedia of Foods and their Healing Power

An International Library essential for the whole family.

The HEALTH AND EDUCATION LIBRARY

consists of several encyclopedias that cover the full scope of

medical and education science.

ENCYCLOPEDIA OF FOODS AND THEIR HEALING POWER

VOLUME 1

ENCYCLOPEDIA OF FOODS AND THEIR HEALING POWERVOLUME 2

ENCYCLOPEDIA OF FOODS HEALTHY RECIP IES

VOLUME 3

© Copyright

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ENCYCLOPEDIA OF FOODSAND THEIRHEALING POWERA modern and concise encyclopedia that presents the latest research on food science,nutrition, and dietetics.● Almost 700 foods from the 5 continents are described; around 300 recipes with the practical application,

in the kitchen, of nutrition science.● The advantages and disadvantages of all kinds of foods are studied in detail.● The composition and the preventive and healing value of foods and recipes are analyzed in depth.● The foods with the greatest healing power are grouped according to the organ, or part of the body, which

they benefit the most.● Almost 150 diseases are studied along with foods whose consumption is advisable to increase or decrease in

each case.● Many charts show how the foods affect our health and wellbeing.● All information is based on the latest investigations of the main universities and research centers of Europe,

America andother continents.

George D. Pamplona-Roger,Doctor of Medicine

and Surgery

FOOD SCIENCE● A guide to food science.● The most suitable foods for

human beings.● Nutritional value, advantages

and drawdacks of each kind offood.

● Analysis of condiments, spices,nutritional supplements andbeverages.

THE HEALING POWER OFFOODS

● A guide to diet therapy.● Description of most suitable

foods for every organ andsystem.

● Foods recommended and notrecommended for the mostcommon ailments.

THE HEALTHY KITCHEN● Counsels for a healthy kitchen.● Table setting.● Basic recipes.● The art of preparing healthy

dressings.● Transitional recipes.

RECIPES THAT PREVENTAND HEAL

● Recipes for each body organ.● Description of ingredients and

nutrient content of everyrecipe in this work.

D A T A S H E E TFirst two volumes: George D. Pamplona-Roger, Doctor of Medicine and SurgeryThird volume: Editorial Safeliz S.L. team with the assistance of specialists in nutritionDr. Joan Sabaté (Loma Linda University, USA); Dr. Winston Craig (Andrews University, USA)Three, one of which is a recipe book22 x 28.5 cmLuxury, stamped in gold with full color sleeve1,264More than 250Of foods; of diseases; of foods in various languages (Latin, Spanish, French, and German); alphabetic index; of recipes by ingredients, by kind of dish and the organ or system which they benefitMore than 1,200 scientific references

Authors

Forewords by

VolumesSize

BindingFoods DescribedRecipes Included

Indexes

Bibliography

4

AntianemicsThey promote blood productionbecause of their iron and traceelement content, as pistachios do.

DigestivesThey aid thedigestion process,as pineapple does.

AntioxidantsThey help avoidarteriosclerosis andthrombosis, and alsoprotect against cancer, asorange does.

AnticarcinogensPhytochemicals of broccoliand other Crucifer plants,retard or stop the growth

of cancerous cells.

LaxativesThey stimulate

intestinal function,as plums do.

T h e H e a l i n g P o w e r o f V e g e t a b l e s

HypolipidemicThey lower the bloodcholesterol and triglyceridelevels, as avocado does.

5

19 - Foods for the Eyes

CarrotA true medicinal food

APRICOTComposition

per 100 g of raw edible portion

Energy 48.0 kcal = 201 kjProtein 1.40 gCarbohydrates 8.72 gFiber 2.40 gVitamin A 261 μg REVitamin B1 0.030 mgVitamin B2 0.040 mgNiacin 0.850 mg NEVitamin B6 0.054 mgFolate 8.60 μgVitamin B12 —Vitamin C 10.0 mgVitamin E 0.890 mg α-TECalcium 14.0 mgPhosphorus 19.0 mgMagnesium 8.00 mgIron 0.540 mgPotassium 296 mgZinc 0.260 mgTotal Fat 0.390 gSaturated Fat 0.027 gCholesterol —Sodium 1.00 mg

1% 2% 4% 10% 20% 40% 100%

% Daily Value (based on a 2,000 calorie diet)provided by 100 g of this food

Consumption ofapricots maintainsvision in goodcondition andgives the sparkleand beauty to theeyes that arecharacteristic ofgood health. Thisis not dueexclusively to theaction ofprovitamin A, butalso to thecombined actionof other vitaminsand minerals thataccompany it.

ApricotGives sparkle andbeauty to the eyes

➊ Raw: In salads, whole orgrated and dressed withlemon juice. Carrots strength-en children’s teeth.➋Cooked: Carrots combinewell with potatoes and othervegetables. They are sweet-er when cooked. They main-tain their beta-carotene con-tent after cooking.➌ Juice: Carrot juice makesa refreshing, delicious, andnutritious beverage. It com-bines very well with applejuice or lemon juice.

Preparationand Use

Carrots, together with alfalfa greens, are the richest food inprovitamin A, which makes them a true dietary medicine.

Synonym: Apricock;French: Abricot;Spanish: Albaricoque, damasco;German: Aprikose.

6

20 - Foods forthe Nervous System

AlmondInvigorates the nervous

system and reducescholesterol

Water 4.42 %

Carbohydr. 9.50 %

Minerals 3.03 %

Fiber 10.9 %

ALMOND

Protein 20.0 %

Fat 52.2 %

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Regular consumption of almondsstrengthens the nerves, and tones themuscles, and helps overcome stress,depression, and fatigue.

Oats provide the most importantnutrients for the properfunction of the neurons:glucose (released fromstarch), fatty acids,phosphorous, lecithin,and vitamin B1. All of these have an invigoratingand stabilizing effect,and improve mentalperformance.

OatsBalance the nerves and lower cholesterol

7

21- Foods forthe Heart

Walnuts are a highly concentrated food containinghigh levels of essential fatty acids, vitamin B6 andtrace elements such as zinc, copper, and manganese.

100%

74%

52%

Weekly consumption of walnutsand other oil-bearing nuts

Risk of Myocardial Infarctionaccording to walnut consumption

Less thanonce

From one to4 times

5 or moretimes

100%

50%

0%

WalnutProvides energy to the heart

Banana Very rich in potassium

Because of its richness in potassium, banana is an ideal fruitfor those willing to take care of their heart. It is also usefulin the prevention of high blood pressure and arrhythmias.

Rela

tive

risk

of m

yoca

rdia

l inf

arct

ion

The risk ofmyocardialinfarctiondiminishes as theconsumptionof walnutsand other oil-bearing nutsincreases.

22 - Foods for the Arteries

StrawberryThe most antioxidant fruit

The antioxidant action of strawberriesneutralizes the so-called free radicals thatoxidize lipoproteins. This oxidationprocess, if not checked, results incholesterol deposits on arterial walls andarteriosclerosis.Strawberries are particularly appropriatefor those working to improve bloodcirculation in the arteries.

AvocadoLowers cholesterol and fights anemia

An avocado paradox was revealed in 1960 when a researcher discovered that eating this fruit, so richin fats, actually lowered bloodcholesterol levels. Avocado also decreases the plasmatriglyceride level (triglycerides are atype of fat that circulates in the blood).

As a fresh fruit, avocado is one the richest in high-valuenutritional fats, proteins, vitamins E and B6, iron, as wellas vegetable fiber. They mix together very well with allkinds of salads and other vegetable dishes.

When avocado is used in place of cheese in salads, the result is asignificant reduction in calories, saturated fat, cholesterol, and sodium.

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9

LemonCleanses and regenerates the blood

A medium-sized lemon that weighs about150 grams provides the RDA(recommended dietary allowance) ofvitamin C for an non-smoker adult (about60 mg). Smokers require about 50% moreof this vitamin (see Vol. 1, p. 396).

23 - Foods for the Blood

Lemon juice is best when itincludes all parts of the lemon,including the peel. This way,it includes all properties of thelemon including its aroma.Sweetened with a little honey,it is an excellent beverage foreveryone.

Red beetIts red juice combats anemia

Drinking 50 to 100 ml of raw,freshly prepared beet juice beforemeals twice a day provides thegreatest anti-anemic effect. This isparticularly indicated when thepatient does not respond well toiron treatment, which is the casein anemia caused by low bloodproduction in the bone marrow(hypoplastic anemia).

10

24 - Foods for the Respiratory System

OnionEffective against

bronchitis and asthma

Eating raw onion can stop or relieve an asthmacrisis because of its anti-allergic andbronchodilator properties. These effects last upto twelve hours. Inhaling the onion’s essentialoil is also beneficial, and is more appropriatefor children.

FigsSoothe the bronchial passages

and invigorate the body

Comparison of theComposition of Fresh

and Dried Figsper 100 g

fresh dried

NUTRIENTS WHOSE CONCENTRATIONINCREASES WITH DEHYDRATION

Proteins 0,75 3,05

Fats 0,3 1,17

Carbohydrates 15,9 56,1

Fiber 3,3 9,3

Vitamin B1 0,06 0,07

Vitamin B2 0,05 0,09

Vitamin B6 0,113 0,224

Calcium 35 144

Magnesium 17 59

Iron 0,37 2,23

Calories 74 255

NUTRIENTS WHOSE CONCENTRATIONDIMINISHES WITH DEHYDRATION

Vitamin A 14 13

Vitamin C 2 0,8

Figs relieve cough, facilitate expectoration, and soothe the respiratorytract. Their use is recommended in cases ofchronic bronchitis, as well as acuterespiratory infections caused by colds or flu.

11

25 - Foods for the Digestive System

CauliflowerThe most digestible

cabbage

Cauliflower promotes all digestivefunctions, from the stomach to the colon. It also regulates transit through intestineboth in cases of constipation, as well asdiarrhea.

PapayaActivates the digestive process

Papaya is considered the perfect breakfastthroughout the tropics. Perhaps this isbecause of its digestibility and vitaminrichness. A papaya shake is one of the mostpleasant ways of eating this fruit.

Romanesque orminaret is a yellow-green cauliflower. Itis richer in vitaminC than the regularwhite cauliflower.

12

ArtichokeDetoxifies the liver

26 - Foods for the Liver and Gallbladder

Cynaryne of artichoke increasesbile production thus decongestingthe liver and enhancing thedetoxifying function of this

organ. The artichoke is trulya protector of the liver.

RadishPromotes bile production

The piquant essence of the radish,• Increases bile production, thus

decongesting the liver;•Facilitates gallbladder drainage;•Softens bronchial mucus; and•Prevents cancer.

To keep the artichokesfrom turning dark becauseof the oxidation of itsmineral salts beingexposed to the air,moisten them with lemonjuice or rub them againsthalf a lemon.

13

27 - Foods for the Stomach

PineappleThe stomach’s friend

Pineapple is the perfect friend for the stomach: aids digestion, relievesheartburns, and prevenys stomach cancer.

Pineapple juice should bedrunk immediately to preventthe loss of its digestiveproperties. It must be takenslowly and well salivated.

CabbageHeals ulcers

Fermented cabbage is an effective bloodpurifier (depurant) and it should be includedin the diets of diabetics and the obese.

Raw or cookedcabbage, as well as itsfresh juice, relievestomach inflammationand contribute to thehealing ofgastroduodenalulcers. In addition, cabbagecan prevent cancer.

14

AppleCures both diarrhea

and constipation

Apples are the quintessentialfruit. They are well tolerated byeveryone and combine wellwith any other food.

Apple treatmentA treatment with apples is doneby eating as the only food twokilos of apples a day for 3 to 5consecutive days. The apples maybe eaten raw, as apple sauce,baked, or cooked but withoutadditional sweeteners.This treatment is ideal to cleansethe bowel, to detoxify the liverand to lower high blood pressure.

28 - Foods for the Intestine

PomegranateReduces intestinal inflammation

and enriches the blood

Tap the rind of thepomegranate with thebottom of a spoon to releasethe sacs.

Pomegranate is astringent and anti-inflammatory within the digestive tract. In addition, it contains a significant amount of copper, a traceelement that facilitates the absorption of iron. Thus,pomegranate is also helpful in case of iron deficiency anemia.

15

29 - Foods for the Urinary Tract

MelonA source of living water Melon enriches the blood with mineral salts

and vitamins and enhances the filteringcapacity of the kidneys. It is better to eat the melon before a mealthan afterwards as a dessert.

Nothingquenchessummer thirst likea big slice of melon.Moreover, nothing is ashelpful to the kidneys as the plant serumthat is the water in melons.

BlueberryPrevents and treats cystitis

Cranberries are ideal for women, since they areeffective in cases of urinary infection and helpimprove venous circulation in the legs.

16

SoybeanThe superlegume

30 - Foods for the Reproductive System

Per equal weight, soybeans contain moreproteins and iron than meat, more calciumthan milk, and more vitamins B1, B2 and B6

than eggs; and all of this with nocholesterol.

Soybeans, soymilk and tofu containa kind of vegetable hormones(isoflavones) which relieve thesymptoms of menopause andprevent breast and prostate cancer.

TomatoProtector of the prostate

Tomato contains lycopene, a natural redpigment that protects the cells of the prostatefrom oxidation and abnormal growth.

17

31 - Foods forMetabolism

WheatThe king of grains

Wheat germ and its oilimprovephysicalcondition and resistance to fatigue.

CherrySatisfies the hunger

and purifies the blood

A treatment with cherries oneor two days a week allowsweight loss while purifying thebody and cleansing the blood.The slowness with whichcherries must be eaten partiallyexplains their satiating effect.

18

CoconutMineral-rich

32 - Foods for the Musculoskeletal System

Mature coconut pulp contains a fairamount of carbohydrates (6,23%),proteins (3,33%) and mineral salts of great importance to themusculoskeletal system such as calcium, magnesium, andphosphorus.

Black currantCombats rheumatic pain

➊ Raw: Black currants shouldbe eaten ripe.➋Cooked: They are perfectfor all types of pastries anddesserts.➌ Preserves: Black currantsmake excellent jams and jellies.Although they lose some of theirvitamin C in the process (from10% to 20%), they are still veryrich in this vitamin.Their miner-als are not affected.➍Beverages: Black currantjuice makes a very refreshingbeverage that is rich in vita-min C and iron.

Preparationand Use

Rheumatics and those suffering withcardiovascular and circulatory disorders will find black currants to be a good medicinal food.Eating currants halts the inflammatoryprocesses in the joints and relieves the pain.

Water 47.0%

Carbohydr. 6.23%

Minerals 0.970%

Fiber 9.00%

COCONUT

Protein 3.33%

Fat 33.5%

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Saturated 29.7 g

Monounsat. 1.43 g Polyunsat. 0.366 g

COCONUTPercentage distribution of

fatty acids

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33 - Foods for the Skin

CucumberCleanses and beautifies the skin

Because of theirhigh water content, the cucumbers are among the lowest calorie vegetables.Nevertheless it is rich in skin-protective ingredients.

The best results are obtained by combining cucumbers’internal properties and theirexternal effect on the skin.

Mango is the fresh fruit withthe greatest vitamin A conent. In addition, it provides otherantioxidant vitamins such as theC and the E. All this makes mangovery suitable for:•Skin conditions.•Retinal conditions.•Arteriosclerosis prevention.

MangoNourishes the skin and

protects the arteries

20

KiwiIncreases resistance

and prevents anemia

34 - Foods for Infections

Kiwis keep very well in the refrigeratorfor weeks or even months. They are anexcellent source of vitamin C and ironduring winter months.

OrangeMuch more than vitamin C

Orange juice has becomevery popular as abreakfast drink andnatural refreshment. Its composition is similarto that of orange, but with less calcium and fiber. Both of thesenutrients are foundprimarily in the pulp.

Four oranges a dayis the recommendeddose for thosewishing to increaseresistance toinfections.

21

E a t i n g T o A v o i d W e i g h t G a i n

Cherries or Pastry?Calories are not the only important thingOne-half kilo of cherries (about 1 pound) supplies 360 kcal, approximately the same as 100 g (about 3.5 ounces) of chocolate pastry.Eating the same number of calories, the pastry fosters obesity, while the cherries prevent it.

1/2 Kilo of Cherries• Is eaten slowly (about 10 minutes).•Produces a feeling of satiety.• Supplies rapidly absorbed simple sugars, but since

they are combined with fiber, they are absorbedmore slowly than if they were part of a pastry.

• Contains B group vitamins, which facilitate the me-tabolism of sugars. Consequently, they are utilizedmore easily than if they were part of a pastry.

One Hundred Grams of Pastry•Are eaten rapidly (a minute or less).• Are not filling, so one continues eating.•Contain saturated fats and refined carbohy-

drates, which become fatty deposits in the bodyunless intense physical exercise is done to burnthem.

One reason cherries helpprevent obesity is that theytake longer to eat.

Diabetics, like theobese, must becomeaccustomed to eatingcontrolled andweighed portions ofeach food, with theobjective of notexceeding the totaldaily allowance andmaintaining thebalance amongnutrients.

The concept thatcarbohydrates are“fattening” andtherefore have noplace in a weightloss diet must bediscarded.

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S u b s t i t u t i n g f o o d s t o

R e d u c e C h o l e s t e r o l

Red Meat, Shellfish,Sausages

Butter or Bacon

Fish or Skinless Poultry

Margarine

Legumes, Meat Analogs, and Other Alternatives to Meat

Virgin Olive Oil or Seed Oils

Industrial Pastriesand Sweet Rolls

Whole-GrainBaked Goods

Sweets,Chocolate

Dried Fruit, Honey,Molasses

Whole Milk Nonfat Milk Soy or Almond Milk

23

F o o d s t h a t H e l p P r e v e n t C a n c e rFruit Fruit, together with vegetables, is the most effectiveanticarcinogenic food. All fresh fruits are rich in antioxidantvitamins and phytochemicals, which are capable of neutralizing

carcinogenic substances enteringthe body.

Whole GrainsThe fiber in whole grains accelerates movementthrough the bowel. It also retainsand removes carcinogenicsubstances that may be in thedigestive tract, excretingthem with the feces.

Olive OilOlive oil’santicarcinogeniceffect is due to itsrichness inantioxidants andmonounsaturatedfatty acids, amongother factors.

Vegetables All vegetables protect against cancer to a greater orlesser degree. Their richness inprovitamin A, vitamin C, andantioxidant phytochemicals explainthis anticarcinogenic effect.

LegumesSoy and its derivatives,particularly tofu andsoymilk, provide avariety ofanticarcinogenicphytochemicals.

Yogurt Protects,particularly, againstbreast cancer.

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Preparation time Cooking time

VOLUME 3 / 152

• Combine all the ingredients, mixwell, and divide up the mixture intoequal portions. Shape as hamburg-ers.

• Arrange the hamburgers in an oventray and bake in a 220°C oven untilthey are brown on both sides (turnthem over half way through baking).

➌Serve hot.

HEALTHIER ALTERNATIVE: Instead ofonly one garlic clove, add several.

Vegetable Hamburgers

INGREDIENTS (4 servings)• 60 g (≅ 1/3 cup) of rolled oats• 50 g (≅ 1.75 oz) of shelled nuts

(almonds, hazelnuts, walnuts…) • 40 g ( 1/3 cup) of wheat germ • 1 zucchini (courgette)• 2 onions• 1 tomato • 2 carrots• 1 garlic clove• 50 g (≅ 1 cup) of bread crumbs• 110 ml (≅ 1/2 cup) of unsalted

vegetable broth• 2 tablespoons of whole flour

ADDITIONAL INGREDIENTS• 1 tablespoon of potherbs (parsley,

oregano, thyme…)• Sea salt

PREPARATION➊Soak rolled oats and wheat germ in

the vegetable broth for 30 minutes. ➋Peel and chop the vegetables. • Grind the nuts.

44 - Recipes for the Nervous System

Suggestions from the Chef

• If the batter is too thin and runny,flour may be added.

• The use of potherbs has been men-tioned. Additionally, other condi-ments such as sweet paprika maybe added.

• Garnished with sesame sticks, let-tuce, tomato, and mayonnaise, thisdish makes an excellent snack forchildren and grownups.

For more information about the ingredients,see: Oats, Vol. 2, p. 41; nuts, Vol. 1, p. 52;wheat germ, Vol. 2, p. 310; zucchini, Vol. 2, p.159; onion, Vol. 2, p. 142; tomato, Vol. 2, p.275; carrot, Vol. 2, p. 25; garlic, Vol. 1, p. 338;bread, Vol. 1, p. 70; flour, Vol. 1, p. 680; andthe Encyclopedia of Medicinal Plants: Garlic,p. 230.

25

VOLUME 3 / 153

E N C Y C L O P E D I A O F F O O D S

4ª Part: R e c i p e s t h a t P r e v e n t a n d H e a l

NUTRITIONAL VALUE*per serving

Energy 304 kcal = 1,269 kj

Protein 12.0 g

Carbohydrates 36.9 g

Fiber 9.18 g

Total fat 9.76 g

Saturated fat 1.21 g

Cholesterol —

Sodium 29.7 mg

1% 2% 4% 10% 20% 40% 100%

% Daily Value (based on a 2,000 calorie diet)provided by each serving of this dish

CALORIC PROPORTION*

Percentage distribution of calories for each nutrient

Carbohydrates 52%Protein 17%

Total fat 31%

These hamburgers are both tasty and nu-tritious due to the cereals, nuts, and veg-etables used in their preparation.This dishis recommended in the following cases:

✓Prevention of nervous system disor-ders, as it is very high in the necessarynutrients for adequate functioning—B-complex vitamins, minerals, such ascalcium and magnesium, and unsatu-rated fatty acids. Nuts, oats, and wheatgerm, ingredients used in this dish, sup-ply an excellent nutritional source tostrengthen the nervous system.

✓Those carrying out tasks that require in-tellectual strain will benefit from thesevegetable hamburgers.These include stu-dents, and those fighting stress, ner-vousness, anxiety, insomnia, and de-pression.

✓Growth stages (childhood and adoles-cence), due to the protein and mineralssupplied by these hamburgers, neces-sary for development

✓Pregnancy and lactation, due to the in-creased need for essential nutrients pro-vided by many of the ingredients of thisdish.

✓Prevention of arteriosclerosis and heartdisease, as these hamburgers are highin fiber, low in saturated fat and low insodium—if salt is not added—and con-tain zero cholesterol.

✓Diabetes, as most carbohydrates con-tained in these hamburgers come fromoats and can be tolerated well by diabet-ic patients.

HEALTH COUNSELS

* Additional ingredients not included.

26


VOLUME 3 / 132

Spinach Salad

INGREDIENTS (4 servings)• 200 g (≅ 7 cups) of spinach• 4 carrots • 100 g (≅ 3.5 oz) of Savoy cabbage • 100 g (≅ 1 cup) of pumpkin

(squash) pulp• 8 radishes • 2 tablespoons of sesame seeds• 2 tablespoons of shelled sunflower

seeds • 1 tablespoon of wheat germ

ADDITIONAL INGREDIENTS• Parsley • The juice of 1 lemon• 2 tablespoons of olive oil (each ta-

blespoon of oil adds around 120kcal to the recipe, that is, 30 kcal perserving)

• Sea salt (see Vol. 3, p. 16)

PREPARATION➊Peel, wash, and chop each of the

raw vegetables and arrange them ona platter with part of the sesame andsunflower seeds.

➋To prepare the dressing, grind theremaining sesame and sunflowerseeds in a mortar and add this mix-ture to the wheat germ, the lemonjuice, the olive oil, and the salt.

➌Dress at the time of serving.


Energy 146 kcal = 611 kj

Protein 6.24 g


Fiber 7.49 g

Total fat 6.34 g


Cholesterol —

Sodium 92.9 mg

1% 2% 4% 10% 20% 40% 100%


CALORIC PROPORTION*



Total fat 43%

For more information about the ingredients,see: Spinach, Vol. 2, p. 28; carrot, Vol. 2, p.25; Savoy cabbage, Vol. 2, p. 193; pumpkin,Vol. 2, p. 97; radish, Vol. 2, p. 181; sesame,Vol. 1, p. 352; sunflower seeds, Vol. 2, p. 105;wheat germ, Vol. 2, p. 310; and the Encyclo-pedia of Medicinal Plants: Sesame, p. 611.

HEALTH COUNSELS

This Spinach Salad is a pleasant sur-prise as it allows the discovery of fla-vors from ingredients that are not nor-mally eaten raw. It is very healthy dueto its wealth of vitamins, trace miner-als, and phytochemical elements thatmake this dish especially recommend-ed to prevent:✓Diseases of the eye, such as con-

junctivitis, cataracts, night blindness,retinal degeneration, and loss ofvisual acuity. Provitamin A (beta-carotene) and other carotenoids thatare contained in spinach, carrot, andpumpkin, also contribute to the pre-vention of abnormal eye conditions.

✓Skin disorders, such as dryness,eczema, and dermatitis in general.

✓Congenital malformations, due toits high content in folic acid and oth-er vitamins. This salad should bepart of the pregnant woman’s diet.

✓Cancer, due to the antioxidant actionof all these raw vegetables.

43 - Recipes for the Eyes


27


VOLUME 3 / 158

Tropical Shake

INGREDIENTS (4 servings)• 1/2 liter (≅ 1/2 quart) of Almond

Milk (Vol. 3, p. 342)• 4 bananas

PREPARATION➊Peel and chop the bananas.• Place the bananas in a container.

Pour the almond milk and mix withan electric blender.

➋Pour the mixture into individualglasses.

➌Serve cold.

NUTRITIONAL VALUEper serving


Protein 4.20 g


Fiber 3.20 g

Total fat 2.14 g


Cholesterol —

Sodium 4.14 mg

1% 2% 4% 10% 20% 40% 100%

% Daily Value (based on a 2,000 calorie diet)provided by each serving of this shake

CALORIC PROPORTION



Total fat 15%

For more information about the ingredients,see: Almond, Vol. 2, p. 48; banana, Vol. 2, p.70.

HEALTH COUNSELS

Almonds, the basic ingredient of thisshake, are high in calcium. Further-more, these nuts keep an adequate bal-ance between calcium, phosphorus,and magnesium. As for bananas,apart from magnesium, they supplypotassium, fiber, and B-complex vi-tamins.For all of the above reasons, this al-mond and banana shake is beneficialto:✓The nervous system, especially when

suffering from stress, intellectualstrain, depression, and irritability.

✓The musculoskeletal system, sincethis shake, apart from its supply ofminerals, helps the muscles attachthemselves to the bones.Those wish-ing to prevent osteoporosis anddemineralization will find this shakehelpful.

✓The arteries and the heart, as this isa low-sodium, high-potassium, cho-lesterol-free shake.

44 - Recipes for the Nervous System

28


VOLUME 3 / 185

Zucchini Salad



Protein 2.15 g


Fiber 2.17 g

Total fat 0.258 g


Cholesterol —

Sodium 7.66 mg

1% 2% 4% 10% 20% 40% 100%


HEALTH COUNSELS

All salads prepared with raw greensand vegetables are good for the arter-ies. However, this Zucchini Salad is oneof the most advisable as it contains fewcalories, is low in sodium—if salt isused moderately—and has a gentle di-uretic effect due to the zucchini. Final-ly, it does not contain cholesterol.Garlic, olive oil, and lemon juice, thecomponents of this salad dressing,strengthen its healing effect upon thearteries.Therefore, Zucchini Salad is recom-mended in the following cases:✓Arterial hypertension, arterioscle-

rosis, and coronary disease.✓Insomnia, nervousness, and

stress, due to the gentle sedative ef-fect of lettuce.

✓Obesity and diabetes, due to thesatisfying effect of these raw greensand vegetables, and to their lowcaloric content.

CALORIC PROPORTION*


Protein 41%Total fat 11%

Carbohydrates 48%

46 - Recipes for the Arteries

INGREDIENTS (4 servings)• 400 g (≅ 14 oz) of zucchini (tender

and with small seeds) • 2 lettuce cores (or its equivalent in

leaves)• 1 garlic clove

ADDITIONAL INGREDIENTS• Parsley• Dill• 4 tablespoons of olive oil (each ta-


• The juice of one lemon• Sea salt (see Vol. 3, p. 16)

PREPARATION➊Wash and chop the potherbs (pars-

ley and dill).• Using a mortar, grind the garlic to-

gether with the salt and mix in thelemon juice, herbs, and oil. Thismakes a delicious dressing.

• Wash, dry and chop the zucchini.• Wash and slice the lettuce in thin

slices.➋Marinate the zucchini for 15 min-

utes in the dressing.• Arrange the lettuce and the zucchi-

ni on individual plates.➌Serve immediately.

For more information about the ingredients,see: Zucchini, Vol. 2, p. 159; lettuce, Vol. 2, p.45; garlic, Vol. 1, p. 338; and the Encyclope-dia of Medicinal Plants: Garlic, p. 230.


29


VOLUME 3 / 207

StuffedAvocados

INGREDIENTS (4 servings)• 4 avocados• 300 g (≅ 10.6 oz) of corn• 1 Welsh onion• 50 g (≅ 1.75 oz) of pitted olives• 50 g (≅ 1.75 oz) of capers• 1 celery stalk

ADDITIONAL INGREDIENTS• The juice of one lemon• Sea salt (see Vol. 3, p. 16)

PREPARATION➊Peel, wash, and chop the Welsh

onion and celery.• Chop the olives.➋Cut the avocados into halves. Re-

move the stone and empty part ofthe pulp (leave at least one cen-timeter on the rind). Chop and coatwith lemon juice to avoid darken-ing.

• Mix the pulp with the remaining in-gredients and add a little bit of salt.

• Spoon the mixture into the avocadoshells.

➌Serve cold.



Protein 6.43 g


Fiber 10.5 g

Total fat 25.4 g


Cholesterol —

Sodium 160 mg

1% 2% 4% 10% 20% 40% 100%


CALORIC PROPORTION*



Total fat 69%


If the avocado stone is big, the fillingmay be placed in the hole withoutscooping out any part of the pulp.

HEALTH COUNSELS

There is 1.02 mg of iron to each100 g of avocado. This is about halfof that found in meat, a significantamount considering that avocado isa plant food. Furthermore, avocadosare a good source of folic acid andprotein, and are highly recom-mended to those wishing to maintain“good blood.”Corn, Welsh onion, celery, lemon, to-gether with the other accompanyingingredients, supply minerals and vi-tamins which enhance the antiane-mic effect of avocados.Stuffed avocados constitute a gooddish to avoid:✓Anemia caused by iron deficien-

cy.✓High cholesterol as well as high

triglyceride levels in the blood,due to the hypolipidic (i.e., reducesblood’s fat content) effect of the av-ocado.

✓Arteriosclerosis as well as all itsconsequences, especially my-ocardial infarction.

For more information about the ingredients,see: avocado, Vol. 2, p. 108; corn, Vol. 2, p.238; Welsh onion, Vol. 2, p. 144; olive, Vol. 2,p. 165; caper, Vol. 1, p. 342; celery, Vol. 2, p. 248.

47 - Recipes for the Blood


30


VOLUME 3 / 224

Onion andPepper Pizza



Protein 8.46 g


Fiber 5.86 g

Total fat 12.7 g


Cholesterol —

Sodium 12.7 mg

1% 2% 4% 10% 20% 40% 100%


HEALTH COUNSELS

This delicious onion pizza, garnishedwith pepper and tomato is very healthyfor:✓The respiratory system, due to the

favorable effect of onions upon therespiratory tract and to the antioxi-dant carotenoids supplied by toma-toes and peppers. It is desirable inthe diet of those wishing to preventsinusitis, pharyngitis, bronchitis,and even bronchial asthma.

✓Cancer prevention, because of theantioxidant and anticarcinogenic ac-tion of onions, peppers, and toma-toes, especially upon the stomachand the colon.

✓Children and adolescents, as thistasty onion pizza supplies energy andnutrients.

CALORIC PROPORTION*



Carbohydrates 57%

For more information about the ingredi-ents, see: Onion, Vol. 2, p. 142; tomato,Vol. 2, p. 275; pepper, Vol. 2, p. 198; flour,Vol. 1, p. 68.

INGREDIENTS (4 servings)• 500 g (≅ 1 pound) of onions• 1 tomato • 1 baked sweet red pepper• Pie dough (see Vol. 3, p. 104)

ADDITIONAL INGREDIENTS• 1 tablespoon of basil• 3 tablespoons of olive oil (each ta-

blespoon of oil adds around 120kcal to the recipe, that is, 30 kcalper serving)


PREPARATION➊Peel and slice the onions very fine.• Crush the tomato.• Cut the pepper into wide strips.➋Prepare the dough (see Vol. 3, p.

104; use half of the specifiedamounts), spread the dough on atray and bake. Remove from theoven before it gets brown.

• Heat the oil in a frying pan, andsauté the onions.

• Spread the tomato, the onions, andthe pepper strips over the dough.Sprinkle with basil and grill.

➌Serve hot.

HEALTHIER ALTERNATIVE: Instead ofsautéing the onions, steam or bake them.In this case, they can be baked together withthe dough.


It may be covered with cheese or withwhite sauce.

48 - Recipes for the Respiratory System


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VOLUME 3 / 251

BakedPotatoes



Protein 4.33 g


Fiber 3.26 g

Total fat 0.215 g


Cholesterol —

Sodium 12.5 mg

1% 2% 4% 10% 20% 40% 100%


Obesity

When you want to reduce thecalories in your diet, do not elim-inate the potato. Rather, reducethe oils, fats, and gravies thatusually accompany it.

50 - Recipes for the Stomach

INGREDIENTS (4 servings)• 1 kg (≅ 2 pounds) of potatoes• 2 cloves of garlic

ADDITIONAL INGREDIENTS• Parsley• 4 tablespoons of olive oil (each ta-



PREPARATION❶Wash the potatoes. Do not peel

them.• Cut them in half lengthwise and

make lines running in the same di-rection on the flat surface with thepoint of a knife.

• Chop the garlic.❷Place the potatoes in a baking dish

with the skin facing the bottom.Sprinkle with garlic and salt, andpour oil over them.

• Place the dish in an oven heated to220°C. Leave until potatoes aregolden.

➌Decorate with parsley and, if youwish, with lettuce leaves. Serve im-mediately.

For more information about the ingredi-ents, see: Potato, Vol. 2, p. 201; garlic,Vol. 1, p. 338; and the Encyclopedia ofMedicinal Plants: Garlic, p. 230.


• If you add half a glass of wa-ter to the baking dish, thepotatoes will retain moremoisture.

• You can also wrap them in alu-minum foil and bake, grill, orbarbecue them.

• They can be accompanied bya salad or by a side dish ofvegetables.

HEALTH COUNSELS

Baking potatoes is one of the mosttasty and healthy ways to eat them. Inthis way the tuber provides all its nutri-tional and preventive properties to:✓The stomach, with its antacid prop-

erties and its ability to be easily di-gested.

✓The heart and the arteries, due toits high levels of potassium thathelps to avoid high blood pressureand to protect the cardiovascular sys-tem.

✓The kidneys, thanks to the fact thatpotatoes help to eliminate the toxinsthat circulate in the blood.

CALORIC PROPORTION*

Percentage distribution ofcalories for each nutrient


Carbohydrates 88%


Documents

Encyclopedia of Foods and their Healing Power