The McDougall Quick and Easy Cookbook: Over 300 Delicious Low-Fat Recipes You Can Prepare in Fifteen Minutes or Less

TableofContents

TitlePageCopyrightPageDedicationAcknowledgementsIntroduction

BreakfastSaladsandDressingsSoupsandStewsMainDishes:GrainsMainDishes:BeansMainDishes:PastaMainDishes:GeneralSaucesDipsandSpreadsDessertsCannedandPackagedProducts

ContributionsIndex

PUBLISHER’SNOTETheideas,proceduresandsuggestionscontainedinthisbookarenotintendedasasubstituteforconsultingwithyourphysician.Allmattersregardingyourhealthrequiremedicalsupervision.

PLUMEPublishedbythePenguinGroup

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FirstpublishedbyDutton,animprintofDuttonSignet,adivisionofPenguinBooksUSAInc.

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FirstPrinting,August,1997Copyright©JohnA.McDougallandMaryMcDougall,1997

Allrightsreserved

REGISTEREDTRADEMARK—MARCAREGISTRADALIBRARYOFCONGRESSCATALOGING-IN-PUBLICATIONDATA:

McDougall,JohnA.TheMcDougallquickandeasycookbook:over300deliciousrecipesyoucanprepareinfifteenminutesorless/JohnA.McDougallandMaryMcDougall.

p.cm.Includesindex.

eISBN:978-1-101-11746-01.Low-fatdiet—Recipes.I.McDougall,MaryA.(MaryAnn)II.Title.

RM237.7M4171997641.5’638—dc2197-3453

CIPWithoutlimitingtherightsundercopyrightreservedabove,nopartofthispublicationmaybereproduced,storedinorintroducedintoaretrievalsystem,ortransmitted,inanyform,orbyanymeans(electronic,mechanical,photocopying,recording,orotherwise),withoutthepriorwrittenpermissionofboththe

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Tothemodern-dayhomemaker/breadwinner/parent/husbandorwife/communityprojectmember/PTAvolunteerwhodeserves,afterahardday’swork,great-

tasting,effortlessmeals.

Acknowledgments

Ourgratitudeandthanksto:Lisa Kahn of Mona Lisa Designs for providing the artwork for our book.

Silver Tree, a dedicated employee of The McDougall Wellness Center, forresearchingtheproductlist.Averyspecialthankstoallofyouwhosentusyoursuggestions and recipes; a list of the contributors is found on page 309. (Ourapologiestoanyoneweoverlooked.)Dr.McDougall’sRightFoods,themission-orientedcompanythathasmadegreathealtheffortless.TheMcDougallProgramat St. Helena Hospital in the Napa Valley, a live-in experience that assuressuccesswith theMcDougall Program (our professional staff locks you up fortwelve days of summer camp). The employees of The McDougall WellnessCenter,whomakeyoufeellikethemostimportantpersonintheworldwhenyoucallforhelp.Ifyouhaveanyquestions,or ideasyouwould like to share,pleasewriteor

call.TheMcDougallWellnessCenterPOBox14039SantaRosa,CA95403Telephone:(707)576-1654Bookorders:(800)570-1654FAX:(707)576-3313E-mail:[email protected]:http://www.drmcdougall.com

http://www.drmcdougall.com

Dr.McDougall’sRightFoods101UtahAvenueSanFrancisco,CA94080TheMcDougallProgram/St.HelenaHospital650SanitariumDriveDeerPark,CA94576Telephone:(415)635-6000FAX:(415)635-6010Foodorders:(800)367-3844E-mail:[email protected]:http://www.right-foods.comTelephone:(707)963-6365Reservations:(800)358-9195

http://foods.com

http://www.right-foods.com

Introduction

Youwillno longerhave tomakeachoicebetweengoodhealthandyourbusylife.AlloftherecipesinTheMcDougallQuickandEasyCookbookrequire15minutes or less to prepare and taste better than meals that take hours in thekitchen (cooking times are often longer than 15 minutes). Carefully selectedcombinations of starches, vegetables, fruits, and spices, time-saving steps andtheuse of already cookedhealthy ingredients are the secrets to the success ofthese recipes. When Mary read on the radio show the recipe for SpeedyInternationalStew,whichcontainsonlythreeingredients,shereceiveddozensofcomments,allofwhichexpressedthesamesentiment,“Ineverrealizedsuchasimple combination of ingredients could taste so great.”After just one terrifictasteexperienceyou’lldigdeeperintothebookanddiscoverhowdeliciouseasymealscanbe.The book is designed for quick learning as well as fast meals. Scattered

throughout the recipes you will find snapshots of essential information onnutrition, medicine, and food. The recipe section gives you helpful hints forpreparing and servingdishes.Quick tips areprovided to speedup easymeals.Anup-to-datecannedandpackagedproductslistappearsattheendofthebook.Read the ingredient labels carefully, because some products may containingredientsyoushouldavoidforyourhealth.

Diet ispowerfulmedicine,andyouneedtobepreparedforthechangesthatwilltakeplacewhenyouimprovethequalityofyourbody’sfoodsupply.Iflikemost Americans, you are relatively healthy—just a little fat, constipated,headachy, and arthritic—then you can start the program todaywithout fear ofserioussideeffects.Youshouldexpect tosee immediate improvementsasyou

startpumpingtherightfuelintoyourengine.

However,ifyouareseriouslyill,youshouldchangeyourdietonlyunderthesupervision of a qualified doctor. Youmay have special dietary requirements,suchasaverylowproteinandpotassiumdietforkidneyfailure.Thiswarningisalso important if you are on medication, especially heart, blood pressure, ordiabetes medications. You must have a physician’s help to adjust yourmedication—usually to lower or eliminate it—when you change your diet.Diabetesmedicationcandangerouslylowerthebloodsugarif it isnotreducedorstoppedwhentheMcDougalldietcausesthebody’sowninsulintoworkmoreefficiently.Inmostcaseswhenyouandyourdoctoraremakingadjustments,itisbettertoerronthesideofreducingmedicationsooner,ratherthanlater.TheMcDougallProgramisidealnutrition,aswellaspowerfulmedicine.One

additionyoushouldmakeifyouarefollowingthedietstrictlyformorethan3years,oryouarepregnantornursingababy, is toaddanon-animal sourceofB12toyourdiet(5microgramsdailyfromaqualityvitaminsupplement).TheMcDougallQuickandEasyCookbookisapracticalresourcetohelpyou

achievepermanentcontroloveryourhealthandappearance.However,ifyouarestartingtheMcDougallProgramforseriousmedicalproblemsyoushouldreferto the other McDougall books listed below, which will provide you withessentialinformation.

RecommendedMcDougallBooks:TheMcDougallProgram—TwelveDaystoDynamicHealth

TheMcDougallProgramforaHealthyHeartTheMcDougallProgramforMaximumWeightLoss

TheNewMcDougallCookbookMcDougall’sMedicine—AChallengingSecondOpinion

TheMcDougallPlanTheMcDougallHealth-SupportingCookbooks—VolumesIandII

THEMCDOUGALLSTORY

TheMcDougallProgrambeganwhereourlivesbegan,inMichigan.IwasraisedinGrandRapidsandJohnintheDetroitarea.WemetwhileworkingatBlodgettHospitalinGrandRapids.Afterourmarriagein1972weleftforHawaii,whereJohndidhisinternshipatQueen’sMedicalCenterinHonolulu.ThenextyearwemovedtotheBigIslandofHawaii.John worked as a doctor on a sugar plantation, where he discovered the

importance of nutrition while taking care of first through fourth-generationFilipinos, Japanese, and Chinese. His older patients, who lived on rice andvegetables, were thin and free of common chronic diseases; however, theirchildrenandgrandchildren,whobeganeatinga“well-balanced”dietwithmeatanddairyproducts,becamefatandsick.Obviouslytheproblemwasn’tgenetics:Thechangeindietcausedthechangeintheirhealth.We moved back to Oahu, where John resumed his training and became a

board-certifiedinternist.In1987wemovedtoCaliforniatorunthetwelve-daylive-inMcDougallProgramatSt.HelenaHospitalintheNapaValley.

Thisisnotanall-or-nothingprogram.However,youdeservethebestopportunitytolookandfeelgreat.TheMcDougallProgramisthatopportunity.

Breakfast

AlmostInstantBreakfast

½cupquick-cookingoatmeal¼cupapplesauce1tablespoonraisinsdashofcinnamon¾cupboilingwater

Servings:1PreparationTime:

5minutesCookingTime:5minutes

Combine theoatmeal, applesauce, raisins, and cinnamon in a small covered

bowl.Setasideovernight.Inthemorning,addtheboilingwater,stir,letrestfor5minutes,andtheneat.

RecipeHint:Addsomeslicedbananaswhenyouaddtheboilingwater.Thismayalsobemadeinthemorning,withouttheovernightresttime,butforsomereasonitseemsquickerwhenyouassembletheingredientsthenightbefore.

SweetBreakfastRice

1cupcookedbrownrice3datescupwater¾wholebanana


5minutes(needcookedrice)CookingTime:1minute

Heat therice inamicrowaveuntilwarm,about1minute.Stirandsetaside.

Place thedatesandwater inablender jarandprocessbriefly.Add thebananaandprocessuntilsmooth.Pouroverthewarmedrice.

RecipeHint:Usedifferentdriedfruitsorfrozenfreshfruits.Addvanillaorcinnamon.

AppleCinnamonOatmeal

1apple,coredanddicedcupapplejuicecupwater

¼teaspooncinnamoncupquick-cookingoatmeal



Combinetheapple,juice,water,andcinnamoninasaucepan.Bringtoaboil.

Stirintheoatmealandcookfor2minutes.Removefromheat,cover,andletrestfor1to2minutesbeforeserving.

CrockPotRiseandShine

1cupStone-BuhrHotAppleGranola5cupswater

Servings:4to6PreparationTime:

2minutesCookingTime:8to10hours

PlacethegranolaandwaterinaCrockPot.Coverandcookonlowheatfor8to10hours.

RecipeHint:Thiscerealhassomuchflavorbuiltinfromtheraisins,apples,andcinnamonthatyourwholefamilywillwakeuptothesedelicioussmellsinthemorning.Variationsareeasytomakeusingthesameamountsofcerealandwater—justusedifferentgrains:crackedwheat,oatflakes,barleyflakes,wholeoats,barley,wheatberries,orbrownrice.Addraisins,bitsofdriedapples,andadashofcinnamon,nutmeg,and/ormaceforextraflavor.

BreakfastCouscous

¾cupwater¼cuporangejuice½cupcouscous¼cupraisins½cupslicedbanana2tablespoonsfrozenapplejuiceconcentrate¼teaspooncinnamon



Combineallingredientsinamicrowave-safebowl.Cover.Microwaveonhigh

for4minutes.Removeandletrestfor1minute.Servehot.Toprepareonthestovetop,placeallingredientsinasaucepan.Bringtoaboil,

cover,andcookfor5minutes.Letrestfor3minutes.Servehot.

OatmealMasaPorridge

cupquick-cookingoatmeal¼cupinstantcornmasamix1¼cupswater



Mixthedryingredientstogetherinamicrowave-safebowl.Slowlystirinthe

water. Microwave on high for 2 minutes. Stir. Microwave an additional 2minutes.Toprepareonthestovetop,placeallingredientsinasaucepanandmixwell.

Bringtoaboil,stirringfrequently.Cook,stirringoccasionally,for5minutes.

RecipeHint:TryMasecabrandinstantcornmasamixbyAztecaMillingCompany.Themasamixmaybereplacedwithbrownriceflour,wholewheatflour,orcornmeal.Toboosttheflavorofthisporridge,add½teaspooncinnamontothedryingredientsand1mashedbananaafterthewaterhasbeenstirredin.

SURGEONGENERAL’SREPORT

Grandmasaid,“Youarewhatyoueat.”Andtheconsensusofscientificopinionagrees:Thewayweeatandlivedeterminesourpresentandfuturehealth.

According to theSurgeonGeneral, the leadingcauseofdeathanddisabilityforAmericans is our rich diet. Several hundred of the country’s top scientistsconducted a thorough review of the scientific literature. Their findings,containedintheSurgeonGeneral’sReportonNutritionandHealth,revealedthatfiveof the ten leadingcausesofdeath—heartdisease,cancer, stroke,diabetes,and atherosclerosis—are due to the foods we eat and therefore potentiallypreventable. When the impact of alcohol is considered, four more causes ofdeathareaddedtothetop-tenlist:accidents,suicides,homicides,andcirrhosisoftheliver.People who believe that disease is caused by events beyond our control—

heredity, bad luck, the wrath of God—are helpless victims. By acting on theSurgeon General’s message, we control our future and reduce our risk ofprematuredeathfromnineof the tenleadingcauses.Of the2.1millionpeoplewhodiedin1987,1.5milliondiedasaconsequenceofwhattheyateordrank.

Jack’sBreakfastSandwich

1largebakingpotato4sliceswholewheatbread2tablespoonsketchup



Scrubthepotatoandprickalloverwithafork.Microwaveonhighfor3

minutes.Removethepotatoandthicklyslicelengthwise.Placeonanonstickgriddleandbrownonbothsidesforabout10minutes.Spreadthebreadwithketchup,placethepotatoslicesonthebread,and

serveatonce.

RecipeHint:Ifyouprefer,toastthebreadbeforespreadingitwithketchup.Thisisafastandeasybreakfastthatcanbeeatenontherun.

ApplesaucePancakes

1cupunbleachedwhiteflour½cupwholewheatflour1½teaspoonsbakingpowder1cupricemilk¾cupapplesauce1teaspoonvanillaextract1teaspooneggreplacermixedwith2tablespoonswater

Servings:makes12pancakes

PreparationTime:10minutes

CookingTime:20minutes

Mixthedryingredientstogether(excepttheeggreplacer)inabowl.Mixthe

wetingredientstogether.Inaseparatebowl,beattheeggreplacerandwateruntilveryfrothy.Addtothewetingredients.Combinethewetanddryingredientsandbeat until well blended. Pour the batter onto a hot nonstick griddle. Whenbubblesformontopofthepancakesandtheedgesarebeginningtodryout,turntobaketheotherside.Toserve,spreadalittleapplesauceoverthemandsprinklewithcinnamon.

RecipeHint:Useawoodenspoontomixwetanddryingredientsonlyuntilthedryingredientsaremoistened.Overmixingwillmakethefinishedproductdenseandhard.

BananaFrenchToast

1banana,brokenintolargepieces½cupsoymilk1teaspoonvanillaextract¾teaspooncinnamon6slicesbread



Place the banana, soymilk, vanilla, and cinnamon in a blender jar. Process

untilsmooth.Transfertoashallowbowl.Dipthebreadinthebatterandcookonanonstickgriddleforabout2minutesoneachside.

RecipeHint:Makesurethegriddleishotbeforeaddingthebreadtoit.Forthebestresults,useanItalian-stylebreadratherthanadensebreadtoallowthebattertosoakintothebreadslightly.

LiteFrenchToast

1cupricemilk¼teaspoonvanillaextract¼teaspooncinnamonpinchofnutmeg6sliceswholewheatbread



Combine all ingredients, except the bread, in a bowl,mixingwell. Dip the

breadslicesintothemixture,coatingbothsideswell.Cook on a nonstick griddle for about 2minutes on each side, turning once

untilbrownedonbothsides.Servewithpuremaplesyrup,applesauce,or fruitjam.

NuttyFrenchToast

¼cuprawcashews1cupwater2tablespoonschoppeddates½teaspoonvanillaextract¼teaspooncinnamondashofturmeric6sliceswholewheatbread



Placethecashewsinablenderjarwith½cupofthewater.Processuntilfairly

smooth, thenadd the remaining½cupwaterand thedates,vanilla,cinnamon,andturmeric.Processuntilverysmooth.Pourintoabowl.Dipthebreadslicesintothemixture,coatingbothsideswell.Cookonanonstickgriddleforabout2minutesoneachside,turningonceuntilbrownedonbothsides.

RecipeHint:Makesurethegriddleishotbeforeyoucookthefirstslice.Testbysprinklingafewdropsofwateronit—theybouncewhenthegriddleisready.ServeFrenchtoastwithpuremaplesyrup,applesauce,orfruitjam.

VeggieBenedicts

2nonfatEnglishmuffins,splitinhalf4thickslicestomato1smallavocado,peeledandsliced1cupHollandaiseSauce(page234)


5minutes(needprepared

HollandaiseSauce)CookingTime:2to3minutes

Placethemuffinsinatoasterortoasterovenandtoastuntillightlybrowned.Placeatomatosliceoneachmuffinandthentheavocadoslices.Pour¼ofthe

sauceovereachmuffinandserveatonce.

RecipeHint:Thisisatreatweenjoyforspecialoccasions.Sometimesweusesteamedbroccolifloretsinplaceoftheavocado.NonfatcrumpetsmaybeusedinplaceoftheEnglishmuffins.

ScrambledTofu

½cupwater1onion,chopped½cupchoppedgreenbellpepper½cupslicedfreshmushrooms110.5-ouncepackagelitesilkentofu2tablespoonspreparedbrownmustard½teaspoonnutritionalyeastpowder½teaspoonchilipowder¼teaspoondillweed¼teaspoononionpowder¼teaspoongarlicpowder¼teaspoonturmeric¼teaspoonsaltseveraltwistsoffreshlygroundblackpepper



Placethewaterinamediumnonstickfryingpan.Addtheonion,bellpepper,

andmushrooms.Cook,stirringoccasionally,for5minutes.Meanwhile,placethetofuinabowlandmash.Addtheseasoningstothetofu

andmixwell.Add the tofu to thevegetables and cook for another 5minutes,stirringfrequently.

RecipeHint:Servewithpotatoesforaheartybreakfast.Wealsolikethisrolledupinaflourtortillawithsalsapouredoverthetop.Refrigerateleftoversanduseasasandwichspread.Wehavepreparedthisforbusinessbreakfastmeetingsandwatchedtraditionalbacon-and-eggloversgoingbackforseconds.

BreakfastBananaSplit

2bananas,slicedinhalflengthwise1cuppuffedwheatcereal1cuppuffedricecereal18-ouncecontainernondairyvanillayogurt½cupfreshblueberries½cupslicedfreshstrawberries


10minutesPlace2bananahalvesineachcerealbowl.Layerhalfoftheingredientsinthe

order listed into 1 of the cereal bowls and repeat in the other bowl with theremainingingredients.

STARCHESMAKETHEMEAL

Manypeopleare trying toeathealthier,butare failing.Afterbulkinguponbroccoli,cauliflower,andsprouts,theyexclaim,“Nobodycaneatthisway.”Weagree:Nobodycaneatadietofgreenandyellowvegetables.Theyprovidetoofewcaloriestobesatisfying.Thesecrettoasuccessfuldietistodesignitarounddelicious, satisfying starches. Everyone remembers these “comfort foods” thatwe loved growing up—potatoes, rice, pastas, corn, and beans: oatmeal,pancakes,andhashbrownpotatoesforbreakfast;vegetableandbeansoupsforlunch;andspaghetti,beanburritos,andSpanishricefordinner.Starchesarehighincomplexcarbohydratesanddietaryfiber,verylowinfat,

and contain no cholesterol. They are loaded with vitamins and minerals andalwayscontaingenerousamountsofhealthyvegetableproteinthatsatisfies thenutritional needs of growing children and adults. Fruits and yellow and greenvegetables are important additions to a starch-centeredmeal plan, providing acornucopiaofcolor,flavor,textureandaroma,aswellasadditionalnutrients.

Peoplelooktosupplementsforbetterhealth,yetdeficiencydiseaseslikeberiberiandscurvyareunknownintheUnitedStates.Ourdiseasesareduetoexcesses—overindulgenceinsalt,sugar,protein,andcholesterol.

SaladsandDressings

JicamaMatchsticks

1mediumjicama,peeledandslicedintomatchstickpieces⅛cuplemonorlimejuice¼teaspoonchilipowder


15minutesPlace the jicama in a bowl with a lid. Add the juice and sprinkle the chili

powderover the top.Coverandshake todistribute the seasonings.Oneof thewomenwhoworksinourofficeveryoftencarriesthisaroundwithherinasmallplasticcontainerincaseshegetshungrywhileshe’sawayfromhome.

RecipeHint:Topeeljicama,cutinhalffromtoptobottomwithalargeknife.Placecutsidedownonacuttingboardandcutoffthebrownskininstrips.

MexicanCornSalad

4cupsfrozencornkernels,thawed115-ouncecanblackbeans,drainedandrinsed½cupchoppedgreenonions½cupchoppedredbellpepper¼cupchoppedfreshcilantro1cupsalsa2tablespoonsbalsamicvinegar


15minutesChillingTime:

2hoursCombinethevegetablesinabowl.Placethesalsaandvinegarinablenderjar

andprocessuntilsmooth.Pouroverthevegetablesandmixwell.Refrigeratetoblendtheflavors.

RecipeHint:Tomakethisevenspicier,addseveraldashesofTabascosaucewhenmixingthedressingintothevegetables.

DijonSpinachSalad

110-ouncepackagetriple-washedspinach½cupthinlyslicedredonion,separatedintorings2cupsslicedfreshmushrooms¾cupDijon-OrientalDressing(page48)orotheroil-freesaladdressing


15minutesTrim the spinach stems and tear into bite-size pieces. Add the onion and

mushrooms and toss to mix. Pour the dressing over and toss again. Serve atonce.

Triple-washedspinachissoldinbagsinmostsupermarkets.Itdoesnotneedtobewashedagainunlessyouwishtodoso.Preslicedmushroomsarealsosoldinpackages.

SimpleGreenSalad

110-ouncepackagemixedwashedgreens1pintcherrytomatoes,halved1smallburplesscucumber,cutinhalflengthwiseandthinlysliced


5minutesCombine all ingredients in a large bowl and toss to mix. Serve with your

favoriteoil-freesaladdressing.

Washingallthosespinachandsaladleavesisaboring,time-consumingtask.Withpackagedgreens,youjustcutthemtodesiredsizeanduseinsalads,soups,andgraindishes.

Coleslaw

8cupspackagedcoleslawmix1carrot,shredded½cupchoppedredonion2cupssnowpeas,cutinhalfcrosswise(optional)1recipeCreamyTofuDressing(page52)


5minutes(needprepared

CreamyTofuDressing)Combineallingredientsinalargebowlandtosswelltomix.Serveatonceor

refrigerateuntilserving,upto24hours.

ThaiCabbageSalad

3½tablespoonsfreshlimejuice2tablespoonssoysauce½to1teaspoongroundfreshchilipaste½teaspoonmincedfreshgarlic1bagshreddedcabbage½cupshreddedcarrotgreen-leaflettuceleaves


5minutesPourthelimejuiceandsoysauceinasmalljar.Addthechilipasteandgarlic

andshakewelltomix.Setaside.Placetheshreddedcabbageandcarrotinabowl.Mixwell.Pourthedressing

overthevegetablesandtosstomix.Serveonleavesofgreen-leaflettuce.

RecipeHint:GroundfreshchilipasteisalsocalledSambalOelek.ItcanbefoundinmostAsianmarkets.Shreddedcabbageandshreddedcarrotsaresoldinbagsinmostsupermarkets.

CARBOHYDRATESATISFIES

Carbohydrate=Satisfaction

Fat=NOSatisfaction

Starches,alsocalledcomplexcarbohydrates,arethemostimportantfoodsforourbodies.Theymakeusthin,notfat.Starchesarefamiliarfoodslikebeans,breads,corn,pastas,potatoes,andrice.

Eachofourdrives to survivearesatisfiedbyonespecific thing.Forexample,thebreathingdriveissatisfiedbyoxygen.Noothergasintheairwilldo.Thirstissatisfiedonlybywater.Andthehungerdriveissatisfiedbyonecomponentofourfoods—carbohydrate.Fatdoesnotsatisfyourhunger.The typical American meal consists of carbohydrate-deficient foods. All

meats, including beef, pork, chicken, turkey, fish, and shellfish, contain nocarbohydrate.Only2percentofthecaloriesfromcheesearecarbohydrate.Lard,butter, olive oil, and corn oil contain no carbohydrate. John remembers eatingthesecarbohydrate-deficient foodswhenhewasgrowingup.Afterhe finishedhis firstplate,hisbodywouldsay,“Johnny, thatwas interesting,butwhenarewegoing to eat?”After his secondplate, his abdomenwould distend slightly.Finally,afterhisthirdplate,thetwosignalscameindicatinghewasdoneeating—hefeltoverstuffedandwasinpain.Hewasstillravenouslyhungry,however,andifhecouldhavefoundroomforonemoreporkchophewouldhavestuffeditin.Eating carbohydrate-rich starches, vegetables, and fruits will satisfy your

hungerandfreeyoufromconstantpreoccupationwiththoughtsoffoodandthecompulsiveovereatingthatresults.Nowyoucanlookgreatandneverbehungryagain!

ChineseLettuceSalad

1cuptornleaflettuce1cuptornChinesecabbage1cupfreshmungbeansprouts½cupslicedfreshmushrooms½cupsnowpeas½cupthinlyslicedbabybokchoy½cupchoppedbroccolicupOrientalSaladDressing

(page48)


15minutesCombinethevegetablesinalargebowl.Pourthedressingoverandtosswell

tomix.Serveatonce.

CornSalad

2cupsfrozencornkernels,thawed1redorgreenbellpepper,chopped1stalkcelery,sliced2greenonions,chopped¼cupslicedblackolives¼cupslicedgreenolivescupoil-freesaladdressing



1hourCombineallingredientsinabowlandtosswelltomix.Refrigeratefor1hour

toblendtheflavors.

RecipeHint:Tothawcornquickly,placeinacolanderandholdundercoldrunningwater.Drainwellbeforeusing.

PotatoSalad

2poundssmallredpotatoes,cutintochunks½cupfinelychoppedonion½cupfinelychoppedcelery½cupchoppedgreenonionsDressing:

½cupfat-freemayonnaiseorTofuMayonnaise(page255)1tablespoonpreparedmustard1tablespoonsoyorricemilk1tablespoonparsleyflakes½teaspoonhoney¼teaspoondillweed⅛teaspoonsaltseveraltwistsoffreshlygroundblackpepper

Place the potatoes in a potwithwater to cover.Bring to a boil, cover, and

cookovermediumheatuntil justtender,about20minutes.(Don’tletthemgettoosoft.)



Meanwhile,combineallingredientsforthedressinginabowl.Setaside.When the potatoes are done, remove from heat and drain. Add the onion,

celery,andgreenonions.Pourthedressingoverthevegetablesandmixwell.Servewarmorrefrigerate

upto24hoursbeforeserving.

RecipeHint:Marysometimesaddschoppedcucumber,choppedradishes,andgratedcarrottothissalad.Thedressingisourfamily’sfavoriteforpotatosalad.Ifyouhavemorethan6cupsofvegetablemixture,youmayneedtoincreasethedressingmeasurementsaccordingly;forexample,for1½cupsmorevegetables,increasethedressingbyonefourth,for3cupsmorevegetables,increasethedressingbyonehalf,etc.

GarbanzoZipSalad

115-ouncecangarbanzobeans,drainedandrinsed1tablespoonfinelychoppedonion2tablespoonsfinelychoppedcilantro¼cupoil-freesaladdressing


5minutesCombineallingredientsinabowl.Enjoyatroomtemperatureorchillbefore

serving,ifdesired.

SouthwesternBeanSalad

115-ouncecanblackbeans,drainedandrinsed115-ouncecancorn,drainedandrinsed1redbellpepper,chopped1bunchgreenonions,chopped1smallbunchcilantro,chopped½cupbalsamicvinegar½cupsalsa1teaspoonmincedfreshgarlic1teaspoongroundcumin


15minutesChillingTime:30minutes

Combinethebeans,corn,bellpepper,greenonions,andcilantroinabowl.Set

aside. Combine the vinegar, salsa, garlic, and cumin and pour over thevegetables.Mix well. Chill for at least 30 minutes. Serve on a bed of finelyshreddedcabbagewithbakedtortillachips.

RecipeHint:Chopthecilantroinafoodprocessortosavetime.Buyshreddedcabbageinabag.Thissaladtastesbestwhenchilledovernight.

Keepavarietyofoil-freesaladdressingsinyourpantry.Theycanbeusedoverpackagedtornlettuceleavesforaquickgreensalad.Theyarealsoadelicioustoppingforbakedpotatoes,orusethemtosautévegetables.

HoneyBeanSalad

115-ouncecancutgreenbeans,drainedandrinsed115-ouncecanblackbeans,drainedandrinsed115-ouncecankidneybeans,drainedandrinsed115-ouncecanwhitebeans,drainedandrinsed1½cupsfrozencornkernels,thawed1smallredonion,thinlyslicedandseparatedintorings¼cupoil-freehoneymustarddressing1teaspoonchilipowder



2hoursCombine all the vegetables in a large bowl. Pour the dressing over and

sprinkle on the chili powder. Toss tomix.Refrigerate at least 2 hours for theflavorstoblend.

Tothawfrozenvegetablesquickly,placeinacolanderandholdundercoldrunningwater.Shakeoffexcesswaterbeforeusing.

GreekSalad

4to5largevine-ripenedtomatoes,cutintosmallwedges1mediumgreenbellpepper,coarselychopped1smallonion,slicedandseparatedintorings1cucumber,thinlysliced¼cupwholeripeolives(optional)1to2teaspoonsfinelychoppedfreshoregano½cupoil-freeItaliandressing


15minutesCombineall ingredients inabowl.Toss tomixwell.Serveatonceorcover

andchilluntilservingtime.

RecipeHint:Inthesummerof1995thissaladwasoftentheonlyvegetarianfoodwecouldfindwhiletravelingthroughGreece.“Whatkindofasaladwillwegettoday?”becamethefamilyjoke.Wefindthisaveryrefreshingsaladinthemiddleofthesummer,withfresh,vine-ripenedtomatoes.MakeyourGreeksaladwithyourfavoritecoldslicedvegetablesandoil-freesaladdressing.

THEFATYOUEAT...ISTHEFATYOUWEAR

Thebodyisefficient.Wastefulpathwaysforutilizinganddisposingofexcessnutrients are avoided. The proteins in our foods are used to repair cells andsynthesizeenzymes.Proteintakeninexcessiseliminatedfromthebodythroughthekidneys.Excessproteinisnotstoredorroutinelyconvertedintocarbohydrateor fat.Carbohydrate is the body’smain fuel.Whenmore is consumed than isneeded for daily activities, twopounds of the excess is stored invisibly in theliverandmusclesasglycogen.Therestisdissipatedasheat.Thebodydoesnotturnextracarbohydrateintofatbecausetheprocessistoowasteful.Fats taken in excessof dailyneeds are alsohandled adeptly.Since they are

alreadyin thechemicalformforstorage, theyaresimplymovedfromtheforkand spoon to the fat cells. The process is so efficient that the fats retain theiroriginalchemicalstructure.Aneedlebiopsyofyourfattytissuewouldrevealthekindsoffoodsyoulike.Ifyoueatlotsofcold-watermarinefish,thenyourfattytissueswill be full of omega-3 fats. If you likemargarine, youwill be full of“trans”fats.Thefatyoueatisthefatyouwear.Effortlessly!

Fatisageneraltermforlipidsthataresolidatroomtemperature.Theyareusuallyfromanimalsources.Oilsareliquidatroomtemperatureandusuallyfromplantsorfish.Inamountscommonlyconsumed,bothfatsandoilsmakepeoplefatandsick.

ChiliBeanSalad

115-ouncecangarbanzobeans,drainedandrinsed115-ouncecankidneybeans,drainedandrinsed115-ouncecanwhitebeans,drainedandrinsed1½cupfrozencornkernels,thawed1redbellpepper,chopped½cupchoppedgreenonions14-ouncecanchoppedgreenchiliescupchoppedfreshcilantro

Dressing:

½cupsalsa½teaspoonchilipowder¼teaspoongroundcumin



1hourCombine all the vegetables in a large bowl. Mix the dressing ingredients

together using a whisk. Pour the dressing over the vegetables and mix well.Refrigeratetoblendtheflavors.

Haveyourrefrigeratorandpantrywellstockedwithsaladdressings,barbecuesauces,steaksauces,salsas,anddriedspicestoaddpizzazztosimpledishesinahurry.

ItalianBreadSalad

115-ouncecankidneybeans,drainedandrinsed115-ouncecangarbanzobeans,drainedandrinsed115-ouncecangreenbeans,drainedandrinsed4cupschoppedtomatoes4cupscubeddenseItalian-styleoil-freebread1redonion,chopped¾cupoil-freeItaliandressing1teaspoondriedbasil


15minutesCombineallingredientsinalargebowlandtosswelltomix.

BarbecueBeanSalad

215-ouncecanssmallredbeans,drainedandrinsed2cupsfrozencornkernels,thawed1greenbellpepper,chopped1onion,choppedcupoil-freehoneyDijon-stylesaladdressing¼cupbarbecuesauce


10minutesCombine all ingredients in a bowl and toss well to mix. Serve at once or

refrigerateuntilservingtime.

GardenBeanSalad

215-ouncecanswhitebeans,drainedandrinsed115-ouncecankidneybeans,drainedandrinsed115-ouncecancutgreenbeans,drainedandrinsed1cupfrozencornkernels,thawed1greenbellpepper,cutintostrips6greenonions,chopped½cupoil-freedill-cilantrosaladdressing


10minutesCombineallingredientsinabowlandmixwell.Serveatonceorrefrigerate

forlateruse.

Makealistofalltheitemsyoubuyregularly,leavingspacetoaddextraitems.Haveitcopiedtoserveasastartinglisteachweek.Keepthelisthandysoyoucanaddextraitemsforyournextshoppingtrip.

MarinatedBeanSalad

115-ouncecancookedwhitebeans,drainedandrinsed1cucumber,thinlysliced¾cupoil-freesaladdressing1tomato,chopped½cupchoppedgreenbellpepper½cupfrozencornkernels,thawed2teaspoonscapers4largebutterlettuceleaves


15minutesMarinatingTime:

1hourCombinethebeansandcucumberinabowl.Pourthedressingoverandtoss

welltomix.Cover,placeintherefrigerator,andletmarinatefor1hour.Aftermarinating,addthetomato,bellpepper,corn,andcapers.Tosswell to

coat.Place1lettuceleafoneachof4platesandmoundthevegetablemixtureontheleaves.Serveatonce.

ItalianPotatoandBeanSalad

116-ouncecanslicedpotatoes,drainedandrinsed115-ouncecangarbanzobeans,drainedandrinsed1stalkcelery,sliced4greenonions,chopped¼cupslicedblackolivescupoil-freeItaliandressing

½cupchoppedtomatoes



2hoursCombinethepotatoes,beans,celery,greenonions,andolivesinabowl.Pour

thedressingoverandmixgentlytocoat.Coverandchillfor2hours.Stirinthetomatoesjustbeforeserving.

CALORIECONCENTRATION

Doctors,dietitians,andscientists thinkoffoodintermsofcaloriespergram(cal/g).Olive oil is 9 cal/g, just like lard.Beef, cheese, andwhite sugar are 4cal/g.Breadis2.4cal/g.Commonwholestarcheslikebeans,rice,andpotatoesareabout1cal/g.Fruitsandgreenandyellowvegetablesarejustafewtenthsofacaloriepergram.WhenyouchangefromtherichAmericandiet toastarch-baseddietyouchangetheconcentrationofcaloriesfourfold.Inotherwords,forthesamevolumeoffood,theMcDougalldiethasone-quarterasmanycalories.The“healthfood”oliveoilisactuallytwoandahalftimesmoreconcentrated

than“killer”whitesugar.Oliveoilis100percentfat;thereisnocarbohydrateinoliveoiltosatisfyhunger.Whitesugarcontainsnofat,soitsextracalorieswillnotbestoredeasily,anditis100percentcarbohydrate,therebyprovidinggreathungersatisfaction.Sowhichisworse?Sprinklingateaspoonofsugaronyourcornflakesordippingyourbreadinoliveoilatthedinnertable?There’salotoftruthtothesaying“Frommylipstomyhips.”

Fiberconsistsofmicroscopicchainsofundigestiblecarbohydrate;itisnotroughlikethebristlesofabroom.Fiberhelpssatisfyyourappetite,encouragingweightlossbyprovidingbulkwithnocalories.

WhiteBeanSalad

215-ouncecanswhitebeans,drainedandrinsedcupfreshlemonjuice½teaspoongroundcumin2tomatoes,chopped6greenonions,chopped¼cupfinelychoppedfreshparsleyorcilantroseveraltwistsoffreshlygroundblackpepperdashortwoofTabascosauce



2hoursCombineallingredientsinabowlandtosstomix.Refrigeratefor2hoursto

blendflavors.

AsianRiceSalad

2cupscookedbrownrice4greenonions,chopped5cupslooselypackedchoppedspinach111-ouncecanmandarinorangesegments,drained18-ouncecanslicedwaterchestnuts,drained½cupoil-freeDijon-stylesaladdressing2tablespoonssoysauce½cupavocadochunks(optional)


15minutes(needcookedrice)ChillingTime:

1hourPlace the rice ina largebowl.Add thegreenonionsandspinach.Mixwell.

Addtheorangesegmentsandwaterchestnuts.Tossgentlytomix.Mix thedressingand soy sauce.Pourover the salad.Stir in the avocado, if

desired.Coverandchillfor1hourbeforeserving.

RecipeHint:Thissaladshouldbeservedabout1hourafterpreparingit.Itbecomessoggyaftersittingfortoolong,althoughwehaveeatensomeleftoversthenextdayandtheflavorwasstilldelicious.

SouthwesternCouscousSalad

2cupswater1¾cupscouscous215-ouncecansblackbeans,drainedandrinsed2cupsfrozencornkernels,thawed2redbellpeppers,chopped1tomato,chopped½cupchoppedgreenonions½cupchoppedcilantro¾cupKozlowskiFarmsSouthoftheBorderDressing


15minutesBringthewatertoaboil.Addthecouscous,stir,cover,removefromheat,and

letrestfor10minutes.Combinethecouscousandvegetables.Pourthedressingoverandtosstomix.Servewarmorcold.

Couscous(pasta)andbulgur(crackedgrain)arequicktofix.Justsoaktheminboilingwaterfor10minutesandthey’rereadytousetomaketabouli,salads,andvegetablemixtures.Usethemjustasyouwouldrice.

SanAntonioQuinoa

1cupvegetablebroth½cupquinoa,rinsed½teaspooncuminseed115-ouncecanblackbeans,drainedandrinsed1cupfrozencornkernels,thawed1tomato,chopped3greenonions,chopped3tablespoonschoppedcilantro½cupoil-freedressing



ChillingTime:1hour

Place thevegetablebroth ina saucepanandbring toaboil.Add thequinoa

andcumin.Cover,reduceheat,andsimmerfor10minutes.Removefromheatandsetaside.Combine thebeans,corn, tomato,greenonions,andcilantro inabowl.Add

thequinoaanddressingandtosswelltomix.Refrigerateatleast1hourbeforeserving.

RecipeHint:Varythedressingtosuityourtaste.Wehaveevenusedsalsaonseveraloccasionswithgoodresults.Quinoa(pronouncedkeen-wa)isahigh-proteingrain.Uncooked,itlookssomewhatliketoastedsesameseeds.Itbecomestranslucentwhencooked.Itisavailableinnaturalfoodstores.

BulgurandCornSalad

2cupsboilingwater1cupuncookedbulgur1cupfrozencornkernels,thawed¼cupfinelychoppedredonion⅛cupchoppedfreshcilantro¼cupOrientalSaladDressing(page48)orotheroil-freedressing


10minutesSoakingTime:15minutes

ChillingTime:1hour(optional)

Pourtheboilingwateroverthebulgur,cover,andletrestfor15minutes.Meanwhile,combinethecorn,onion,andcilantroinaseparatebowl.After15minutes,drainthebulgurandfluffwithafork.Addtothevegetables

andmixwell.Pourthedressingoverandtosstocoat.Refrigeratebeforeserving,ifdesired.

EATANDLOSEWEIGHTForOverweightPeople:1,088patients

AtourclinicatSt.HelenaHospitalpeopleareserved“cafeteriastyle”fromabuffet table.Theyeat asmuchas theywant, just as theydoathome.Yet, theaverageweightlossforoverweightmen(startingover200pounds)is6.8poundsandoverweightwomen(startingover175pounds) is4pounds inelevendays;while they stuff themselves with four-course, chef-prepared gourmet meals.Typicalmeals are oatmeal, home fried potatoes, pancakes, toast, and fruit forbreakfast; spaghetti, grain and bean burgers, soups, and salads for lunch; andstuffedsquash,lasagne,Chinesestir-fry,soups,andsaladsfordinner.Thefoodissowellpreparedthateveryonelovesitfromthefirstday.The hunger drive is unbeatably strong. That’swhywe encourage people to

eat.“Themoreyoueatthethinnerandhealthieryouwillbecome,”wetellthem.Of course, you must eat the right foods. The program also includes dailyexercise,whichburnscalories,regulatestheappetite,andbuildscalorie-burning

muscletissue.Forfasterandgreaterweightloss,exercisemore;andmodifythebasicMcDougall diet to eliminate flour products (breads, bagels, and pastas),andincreaseyourintakeofrice,corn,potatoes,andgreenandyellowvegetables.

Eatinghealthyissimplylearningtolikenewfoods.Findingtimetoexerciseissimplyamatterofjustsaying,“Yes,Iwilltakethetimetoexercisetoday.”Mostimportantly,findanexerciseyoulike,soyou’llstaywithit.

CouscousTabouli

2cupswater1½cupswholewheatcouscous2tomatoes,chopped115-ouncecangarbanzobeans,drainedandrinsed1cuppackedchoppedfreshparsley½cuppackedchoppedfreshmint6greenonions,thinlysliced½cupfreshlemonjuicefreshlygroundblackpeppertotaste



Bringthewatertoaboil.Removefromheatandaddthecouscous.Stir,cover,

and let rest for 5 minutes. Fluff with a fork. Cool slightly by placing in acolander.Combine the remaining ingredients, except the pepper, in a separate bowl.

Addthecouscousandmixwell.Seasonwiththepepper.Serveatroomtemperature,orchillbeforeserving.

Tochopparsleyquickly,placesprigsinalargemeasuringcupandcutwithkitchenshears.

BasmatiRiceSalad

2cupscookedbasmatirice116-ouncecancorn,drainedandrinsed115-ouncecanblackbeans,drainedandrinsed2greenonions,chopped4radishes,thinlyslicedcuplimejuice

1teaspoongroundcumincayennepeppertotaste1to2tablespoonschoppedcilantro


10minutes(needcookedrice)

Mixalltheingredients,exceptthecilantro,inabowl.Eatatroomtemperature

or heat for 3 to 4minutes in amicrowave, stirring once halfway through thecookingtime.Sprinklethecilantroontopbeforeeating.

ConfettiSalad

2cupscookedbrownrice2cupsfrozencornkernels,thawed1tomato,coarselychopped½cupchoppedgreenpepper½cupchoppedgreenonions12.25-ouncecanslicedblackolives,drained¼cupchoppedfreshdillweed½teaspoonDijon-stylemustard2tablespoonswater2tablespoonswinevinegar2tablespoonssoysauceseveraldashesofTabascosauce



2hoursMixthebrownrice,corn,tomato,greenpepper,greenonions,olives,anddill

inalargebowl.Setaside.Place themustard ina small jar.Add1 tablespoonwaterandmixuntil it is

smooth. Add the remaining 1 tablespoon water, the vinegar, soy sauce, andTabasco.Mixwell.Pouroverthesalad.Tosswelltomix.Coverandchillforatleast2hoursbeforeservingforthebestflavor.

RecipeHint:Ifyou’reinarush,thissaladmayalsobeservedsoonaftermixing.Itiswonderfultotaketoapicnicorpotluckbecauseeveryonelovesit.

QuinoaSalad

1½cupsquinoa3cupswater1greenbellpepper,chopped1redbellpepper,chopped½cupgreenonions,chopped½cupchoppedcucumber½cupchoppedcelery12-ouncejarchoppedpimiento¼cupfinelychoppedfreshdill,cilantro,orparsley½cupoil-freesaladdressingfreshlygroundblackpeppertotaste



ChillingTime:2hours

Rinse the quinoawell before cooking to remove the slightly bitter coating.

Placethequinoaandwaterinasaucepan,bringtoaboil,cover,reduceheat,andsimmeroverlowheatforabout15minutes,untiltheliquidisabsorbed.Combinethechoppedvegetablesinabowl,includingthefreshchoppedherb

of your choice. Mix well. Add the cooked quinoa. Toss gently and add thedressing.Tossagainandaddthepepper.Coverandchillforatleast2hours.

RiceandLettuceSalad

4cupscookedrice6cupspackagedlettucesalad115-ouncecankidneybeans,drainedandrinsed115-ouncecanblackbeans,drainedandrinsed1cupoil-freesaladdressing


15minutes(needcookedrice)

Toserve,placeabout¾cupofthericeoneachof6plates.Thericemaybe

eitherhotorcold.Spread1cupofthelettuceovertherice.Spoonsomeofeachofthebeansoverthelettuce,thenpourthedressingoverthetop.

RecipeHint:Thisisafast,easymealforthosedayswhenyouarereallyrushed.Itmaysoundstrangetolayerlettuceoverhotrice,butitisdelicious.Changethebeansanddressingusedtovarythesalad.

HotRiceSalad

½cupvegetablebroth2bunchesgreenonions,cutinto1-inchpieces1stalkcelery,sliced1redbellpepper,chopped1zucchini,chopped1cupbroccoliflorets½teaspoonmincedgarlic1tablespoonparsleyflakes½teaspoonbasil½teaspoondillweed½teaspoonpaprika4cupshotcookedbrownrice(useinstantbrownriceormicrowave-cookedrice)1tomato,chopped


15minutes(needcookedrice)CookingTime:10minutes

Placethebrothinalargesaucepan.Addthegreenonions,celery,bellpepper,

zucchini,broccoli,andgarlic.Cook,stirringoccasionally,for5minutes.Addtheseasonings.Cookforanother5minutes.Removefromheat.Stirinthehotriceandtomato.Mixwellandserve.

RecipeHint:Buycleanedchoppedbroccoliinthesupermarkettosavetime.

CHANGEFOUNDATIONS

Onlyplantfoodscontaindietaryfiber,andprocessingremovesfiber.TheAmericandietprovides10gramsoffiberaday.You’renoweating40to80gramsoffiberontheMcDougallProgram.Thebenefitswillbeseenfirstinyourintestines.

Whenyouweregrowingup,andsomeoneasked“What’sfordinner?”theusualresponse was “chicken,” “steak,” “pork chops,” or “fish.” The meat was the

focusofthemeal.Nowwhensomeoneasks“What’sfordinner?”yourresponsewill be “spaghetti,” “beanburritos,” “hashbrownpotatoes,”or “spicySpanishrice.”Starchbecomesthecenterpieceofthemeal.Ameat centerpiece for a meal is really rather tasteless—think about plain,

unsalted,broiledorboiledchickenorbeef.There isverylittleflavor.Tomakethis blandmeat interesting, youmust cover itwith a spicy tomato, sweet andsour,orbarbecuesauce.Asweallknow,meatsanddairyproductsarefulloffatandcholesterol;theycontainnodietaryfiberorcomplexcarbohydrate.They’reunhealthyforustoeat.You solve thisdietaryproblemby substitutinghealthy (also rather tasteless)

foodssuchaspasta,potatoes,andricefortheunhealthy,blandfoods.Takeyourfavoritesauces,makethemhealthybyremovinganyoiloranimalproducts,andpourthemoveryournewlychosenhealthycenterpieces.Thiswayallyougiveupisbadhealth—notabitofgoodtaste.

LemonCouscousSalad

4cupswater2cupscouscous115-ouncecangarbanzobeans,drainedandrinsed1bunchgreenonions,chopped1cupfinelychoppedfreshspinach12.25-ouncecanslicedblackolives,drainedandrinsed½cuplemonjuice2tablespoonsfreshchoppedparsley¼teaspoongarlicpowder¼teaspoondillweed


15minutesChillingTime:1to2hours

Placethewaterinasaucepanandbringtoaboil.Addthecouscous.Cookand

stirfor1minute.Turnoffheat,cover,andletstandfor10minutes.Combinetheremainingingredientsinabowl.Addthecouscousandmixwell.Chillfor1to2hoursbeforeserving.

RecipeHint:Thissaladmaybeeatenwarmifyouwish.Wealsolikeitwithoutthespinach,sodon’thesitatetomakeitifyoudon’thaveanyspinachonhand.Thissaladtendstosoakupthelemonjuice.Whenthereareleftovers,youmayhavetoaddabitmorelemonjuicetomoistenthe

saladthenextday.

AlohaRiceSalad

18-ouncecanpineapplechunksinjuice3cupscoldcookedbrownrice1redbellpepper,chopped1cupchoppedcucumber1cupshreddedcarrots½cupchoppedgreenonions

Dressing:

2tablespoonslimejuice2tablespoonssherry2tablespoonschoppedfreshcilantro1tablespoonricevinegar1teaspoonmincedfreshgingerroot



2hoursDrainthepineapple,reserving3tablespoonsofthejuiceinaseparatebowl.Mix the pineapple chunks, rice, and vegetables. Combine the dressing

ingredientswith the reservedpineapple juice.Pour thedressingover the saladandtosstomix.Refrigerateforatleast2hourstoblendtheflavors.

CouscousSaladwithSpicySoy-YogurtDressing

1onion,chopped1stalkcelery,chopped1cupcouscous1¾cupswater

Dressing:

4tablespoonsplainnondairyyogurt4tablespoonslemonjuice2teaspoonsmincedfreshgingerroot1teaspoongroundturmeric½teaspoonmincedgarlic½teaspoongroundcumin½teaspoongroundcoriander

Optionaltoppings:

choppedgreenonions,choppedcilantro,garbanzobeans,choppedredbellpepper,currants

Servings:4to6PreparationTime:15minutesCookingTime:5minutesRestingTime:30minutes

Place the onion and celery in amedium saucepanwith¼ cup of thewater.Cook, stirring occasionally, until softened, about 3minutes.Add the couscousandmixwell.Stir in the remaining1½cupswater.Bring toaboil, cover,andremovefromheat.Letrestfor30minutes.Combinethedressingingredientsinaseparatebowl.Chillwhilethecouscous

isresting.Toserve,fluffthecouscousmixturewithafork.Addthedesiredtoppingsto

thecouscousandthenspoonthedressingoverthetop.

RecipeHint:Thedressingisalsodeliciousonothersaladsorbakedpotatoes.

Pastina

1cupuncookedorzo2cupsfrozenmixedvegetables¼cupdriedcranberries,raisins,oracombinationofthetwo¼cupchoppedgreenonions½cupoil-freehoneyDijondressing1tablespoonsoysaucefreshlygroundblackpeppertotaste



ChillingTime:2hours

Bring4cupsofwater toaboil.Addtheorzo.Cookfor4minutes,until the

orzo is tender.Meanwhile,place thefrozenvegetables inaglassbowl.Add¼cupwater,cover,andmicrowaveonhighfor6minutes.Draintheorzoandvegetables.Combinetheorzo,vegetables,driedfruit,and

greenonions.Mix thedressingandsoysauce.Pourover theorzomixtureandtoss tomix. Seasonwith the pepper. Refrigerate at least 2 hours to blend theflavors.

RecipeHint:Thismakesawonderfulside-dishsaladwithasoupmeal.Itisalsoidealtotaketoworkforaneasyanddeliciouslunch.Afterchilling,wesometimeshavetoaddalittlemoredressingtomoistenthissalad.Theorzo

justseemstosoakupthedressing.Thisisalsogoodwithanoil-freeItalian-styledressing.

THEMcDOUGALL“OILEMBARGO”No!

ThemostunpalatableandunhealthycomponentoftheAmericandietisgrease—inotherwords,fatsandoils.Wewashourhandsandfaceimmediatelywhenwegetfatsandoilsonthem.Strongdetergentsareusedtoremoverepulsivegreasefrom our countertops and walls.What do people call a restaurant with a badreputation?A greasy spoon! The revulsionwe feel toward grease is away ofprotectingourhealth.Theonlywaytomakegreasyfoodspalatableistoaddsalt,sugar,andspicetothem—themorethebetter.Onereasonmanufacturersusefatsandoilsistogettheingredientswedoliketosticktoourfoods.OilsstickthesalttothepotatochipsandFrenchfries,thesugartothedonuts,andthespicestothesaladleaves.Fortunately,therearehealthywaysforsalt,sugar,andspicetostick to foodswithoutusingdisgusting, damaging fats andoils.Wecan easilyremovegrease fromourdiet byusingnonstick cookware andhealthy cooking

andbakingtechniques.It’seasy!Andthefoodisevenmoredelicious.Theonlythingyougiveupwhenyoueliminatefatsandoilsisbadhealth.

Plantfoodsnaturallycontainsmallamountsoffat.Anutritionallabelthatlists2gramsoffat,withnoaddedoilslistedintheingredients,isreferringtothisnatural,healthyfat.

HotPastaandBeanSalad

1poundrotinipasta2cupsbroccoliflorets1pintcherrytomatoes,halved115-ouncecangarbanzobeans,drainedandrinsed115-ouncecanblackbeans,drainedandrinsed115-ouncecankidneybeans,drainedandrinsed¼cupslicedblackolives½cupoil-freeItaliandressing



Cookthepastaaccordingtopackagedirections.Drainandsetaside.Whilethe

pastaiscooking,placethebroccoliinaglassbowlwith½cupwater.Coverandplace in themicrowave.Cook on high for about 4minutes, until crisp-tender.Drain.Combinethebroccoli,tomatoes,beans,andolives.Addthepastaandtosstomix.Addthedressingandmixagain.Servehot.

RecipeHint:Buycutbroccolifloretsinbagsinthesupermarkettosavetime.

OléPastaSalad

2cupssmalluncookedpasta115-ouncecankidneybeans,drainedandrinsed1redorgreenbellpepper,chopped3plumtomatoes,chopped14-ouncecanchoppedgreenchilies12.25-ouncecanslicedblackolives,drainedandrinsedcupoil-freeItaliandressingcupsalsa



ChillingTime:2hours

Placealargepotofwaterontoboil.Dropthepastaintheboilingwaterand

cook,uncovered,untilaldente,tenderbutstillfirm.Drainandrinseundercoldwater.Combinetheremainingingredientsinalargebowl.Addthecookedpastaand

tosswelltomix.Refrigeratefor2hourstoblendtheflavors.

CaliforniaPastaSalad

112-ouncebagmedium-sizepasta116-ouncebagfrozenCaliforniablendvegetables(broccoli,cauliflower,carrots)1cupoil-freeItaliandressing

Servings:6to8PreparationTime:5minutesCookingTime:10minutes

Bring water to a boil, drop in the pasta, and cook according to package

directions.Pour the frozenvegetables in a colander to thawwhile thepasta iscooking.When the pasta has finished cooking, pour it and the cookingwateroverthevegetablesinthecolander.Letrestforafewminutes.Pourintoabowl,addthedressing,andtosswelltomix.Servewarmorcold.

RecipeHint:Thisisaveryeasy,fastpastasaladthatcanbevaried.Changetheshapeofthepasta,usedifferentcombinationsoffrozenvegetables(manychoicesareavailablein16-ouncebagsinevery

supermarket),andusedifferentoil-freesaladdressings.

GardenPastaSalad

112-ouncepackagerainbowpasta116-ouncepackagefrozenchoppedmixedvegetables,thawed1cupslicedfreshmushrooms3greenonions,thinlysliced12-ouncejarchoppedpimientos½cupcherrytomatoes,halved1cupoil-freeItaliandressingfreshlygroundblackpeppertotaste



ChillingTime:2hours

Bring4quartsofwatertoaboil,addthepasta,andcookaccordingtopackage

directions.Drain.Rinseundercoolwaterandsetaside.Combinethepastaandtheremainingingredientsinalargebowl.Tosstomix

well.Refrigerateatleast2hoursbeforeserving.

RecipeHint:Useinterestingvegetablecombinations,suchasbroccoliandcauliflower;broccoli,corn,andredpepper;orbroccoli,redpepper,snappeas,andwaterchestnuts.

ThaiNoodleSalad

110-ouncepackageChinesenoodlescupricevinegar3tablespoonssoysauce3tablespoonslimejuice3tablespoonssugar1teaspoonmincedfreshgarlic1teaspoongroundfreshchilipastedashofsesameoil(optional)¾cupshreddedcarrot¾cupchoppedcilantro

Servings:8to10PreparationTime:10minutesCookingTime:3minutes

Bring6quartsofwatertoaboil.Dropinthenoodles.Cookuntiltender,about

3minutes,stirringconstantly toseparate thenoodles.Pour intoacolanderandrinsewithcoldwater.Combinetheremainingingredients,except thecarrotandcilantro, ina large

bowl.Stir tomixanddissolve thesugar.Addthenoodles,carrot,andcilantro.Tosstomix.Serveimmediatelyorchillupto4hours.

RecipeHint:ThebrandofChinesenoodlesthatweuseiscalledChinaBowlSelect.Theyaremadefromwheatflour,peaflour,andsalt.Otherbrandsmaybesubstituted,butmakesuretheydonotcontaineggsoroil.GroundfreshchilipasteisalsocalledSambalOelek.Itcanbefoundin

mostAsianmarkets.Shreddedcarrotscanbepurchasedinbagsinsomesupermarkets.

PROTEINISPLENTIFUL

Aproteindeficientdietisimpossible!

Proteinissoabundantinplantfoodsthatitisimpossibletodesignadietbasedonstarchesandvegetablesthatfailstoprovidefortheneedsofchildrenandadults.Problemswithproteinaretoomuch,nottoolittle.

Experimental studies carried out in the 1940s and 1950s showed that peoplerequire about 2.5 percent of their calories as protein. In order to provide adefinitelysafelevel—tocoversituationssuchaschronicinfectionandinjuries—theWorldHealthOrganization(WHO)doubledthesefigures.Since1974,WHOhas recommended thatmen,women, andchildrenconsumeabout5percentoftheircaloriesasprotein.Pregnantwomenshouldconsumeabout6.5percentoftheircaloriesasprotein,andlactatingwomen7percent.

Nature designed her foods to be complete long before they arrived on thedinner table. Think about it. There is sufficient protein in plants to growelephants, horses, and hippos, so there ought to be enough to grow humanbeings.Themost rapid timeofgrowth inaperson’s life isduring infancy.Wedoubleinsizeinthefirsttwoyearsoflife.Noonewouldcontestthattheidealfood for a baby is human breast milk, which is only 5 percent protein.Commonly consumed starches andvegetables contain from6 to45percent oftheir calories as protein, and therefore are more than sufficient to supply theprotein needs of children and adults, who grow at a much slower rate thanbabies.

IslandSalad

4cupstornlettuceleaves1avocado,peeledanddiced1mango,peeledanddiced½smallredonion,thinlyslicedandseparatedintorings½cupoil-freecilantro-dilldressing


10minutesCombinethevegetablesandfruitinabowl.Pourthedressingoverandtossto

mix.

RecipeHint:Youcanchangetheflavorofthesaladbychangingthekindofdressingused.Manyoil-free,dairy-freedressingsaresoldinsupermarkets.Trysomeoftheoil-freedressingsinthisbook(pages48-52).Substitutepapayaforthemango.

TropicalFruitSalad

½honeydewmelon,peeled,seeded,andcubed1papaya,peeled,seeded,andcubed1mango,peeled,cutawayfromthepit,andchopped1pintstrawberries,stemmedandhalved18-ouncecanpineapplechunks,drained


15minutesCombineall ingredients inabowland tosswell tomix.Servedrizzledwith

limejuiceorwithChiliCitrusDressing(page51).

RecipeHint:Varythissaladbychangingthefruittowhateverisavailableinyourarea.Tryitwithcantaloupe,watermelon,peaches,andhalvedgrapes.Blueberriesandraspberriesalsomakeniceadditions.

SpicySaladDressing

¾cupriceorwinevinegar½cupsoysauce3tablespoonssugar2tablespoonsmincedfreshgingerroot1½teaspoonsmincedfreshgarlic1to2teaspoonscrushedredpepper

Servings:makes1½cups


Combineallingredientsinajarandshaketomix.

RecipeHint:Tothickenthisdressing,add¼teaspoonofguargumtothemixturebeforeshaking.Guargumisathickeningagentthatdoesnotrequirecooking.Shakewellandrefrigeratefor1hour.Thisisexcellentongrain,bean,orvegetablesalads.

OrientalSaladDressing

¼cupsoysauce¼cupricevinegar¼cupwater¼teaspoonmincedfreshgarlic¼teaspoonmincedfreshgingerroot

Servings:makes¾cup


Combineallingredientsinablenderjarandprocessuntilsmooth.Storeina

coveredjarintherefrigerator.

RecipeHint:TomakethisintoaDijon-Orientaldressing,add2teaspoonsDijon-stylemustardtotheingredientsbeforeprocessing.

VinaigretteDressing

3tablespoonsplainnondairyyogurt3tablespoonsorangejuice3tablespoonschoppedfreshcilantroorparsley2tablespoonswater2tablespoonswhitewinevinegar2tablespoonslimejuice1tablespoonsugar1teaspoonchilipowder½teaspoononionpowder½teaspoongroundcumin

Servings:makes¾cup


Combine all ingredients in a covered jar. Shake to mix. Use at once or

refrigerateforlateruse.

RecipeHint:Nondairyyogurtismadefromsoymilkandisavailableinplainandfruit-flavoredvarieties.Itissoldinnaturalfoodstores.

CreamyCilantro-GarlicDressing

2cupscilantroleaves1teaspoonmincedfreshgarlic⅛cupwater110.5-ouncepackagelitesilkentofu1tablespoonlemonjuice1tablespoonsoysauce



ChillingTime:2hours

Placethecilantro,garlic,andwaterinafoodprocessor.Processuntilblended.Addtheremainingingredientsandprocessuntilsmooth.Chillforatleast2hoursbeforeusing.

RecipeHint:Serveasadipforvegetablesaswellasadressingforsalads.Tovary,use1cupparsleyand1cupcilantro.Trybalsamicvinegarinsteadoflemonjuice.Youcanalsousefreshbasilleaves.Omitthelemonjuicewhenusingbasil.

COMPLETEPROTEIN

Hungerissatisfiedbysinglefoods,suchasriceorpotatoes.Wehavenodrivetocauseustomixfoodstomake“completeproteins.”Nowthereisstrongevidencecombiningfoodsforbetternutritioniscompletelyunnecessary.

Thebuildingblocksofproteinaretwentyaminoacids.Theproteinsofwhales,elmtrees,viruses,andotherlivingthingsareallmadeofthesametwentyaminoacidsarrangedindifferentsequences—justasallthewordsinadictionaryaremadeofthesametwenty-sixlettersofthealphabet.Humanscanmaketwelveoftheseaminoacids;therefore,thesearecalledtheunessentialaminoacids,becausetheydon’thavetobeinourfoods.The

eightaminoacidsthatwecannotsynthesizeareessentialaminoacidswemustgetfromourfoods.Scientificstudiesdeterminedboththeminimumaminoacidrequirement

andavaluetwiceasgreat,referredtoasthe“recommended”or“definitelysafe”level.Comparingtheamountsofessentialaminoacidssuppliedbysinglefoodsdemonstrateshoweverystarchandvegetablesupplieseachoftheessentialaminoacidsinexcessoftherecommended,“definitelysafe”level.Itisimpossibletodesignadietbasedonunprocessedstarchesandvegetablesthatfailstoprovidefortheessentialaminoacidrequirementsofchildrenoradults.

TofuIslandDressing

110.5-ouncepackagelitesilkentofu1tablespoonlemonjuice3tablespoonsketchup2tablespoonssweetpicklerelish1tablespoonmincedparsley1tablespoonmincedredonion1teaspoonsoysauceseveraltwistsoffreshlygroundblackpepper

Servings:1½cupsPreparationTime:


2hoursPlacethetofuandlemonjuiceinablenderorfoodprocessorandprocessuntil

smooth.Placeinabowlandstirintheremainingingredients.Chillforatleast2hoursbeforeusing.

RecipeHint:ThisthicksaladdressingissimilartoThousandIslanddressing.

ChiliCitrusDressing

cuporangejuice3tablespoonslimejuice3tablespoonsfreshcilantro,parsley,orbasil2tablespoonschoppedcannedgreenchilies1tablespoonhoney

Servings:makes¾cup


Combine all ingredients in a blender and process until well blended. Serve

overfruitsalads.

CreamyTofuDressing

110.5-ouncepackagelitesilkentofu2tablespoonsbalsamicvinegar1tablespoonhoney1teaspoonpreparedhorseradish¼teaspoongarlicpowder¼teaspoonsalt⅛teaspoondrymustardseveraltwistsoffreshlygroundblackpepper

Servings:1½cupsPreparationTime:


2hoursCombine all ingredients in a blender or food processor and process until

smooth. Adjust the thickness of the dressing to your liking by adding smallamountsofwaterandprocessinguntil it is thedesiredconsistency.Chillforatleast2hoursbeforeusing.

RecipeHint:Usethisasareplacementformayonnaise.Itisgoodonsandwichesorasadressingforcoleslaw.Touseasasaladdressing,thinasdirectedabovewithasmallamountofwater.Anydressingorspreadmadewithtofuisbestpreparedaboutadayaheadoftimesothattheflavorscanblendtogiveyouthebestresults.Mostdressingsmadewithtofukeepintherefrigeratorforabout1week.

SoupsandStews

QuickVegetableBroth

8cupswater1onion,chopped3cupscoarselychoppedassortedvegetables¼cupfreshparsleyleaves1bayleafseveraltwistsoffreshlygroundblackpepper

Servings:makes4cups



Combineallingredientsinalargepot.Bringtoaboiloverhighheat.Skimoff

anyfoam,reduceheat,andsimmerfor30minutes.Strainintoanotherpot.Pushonthevegetableswithalargespoontoextractasmuchjuiceaspossible.Discardthevegetables.Storeintherefrigeratorfor3daysorfreezeforupto3months.

RecipeHint:Weusuallymakethisinourpastapot,whichhasalinerwithholesinitlikeacolander.Wecutthevegetablesinlargepiecessothattheywillnotfitthroughtheholes.Aftercooking,wejusthavetoliftthebasketoutofthepotandpushonthevegetableswithaspoontoextracttheliquids.Usewhatevervegetablesyouhaveinyourrefrigerator:carrots,celery,mushroomstems,broccolistalks,peapods,cauliflowerstalks,zucchiniends,spinachstems,parsleystems,etc.

Thevegetablesectionofyoursupermarkethascarrots,celery,broccoli,andcauliflowerprecutforyourconvenience.Usethemrawtomakesaladsorcookforsidedishes.Addduringcookingtomakequickandeasysoupsandstews.Frozenvegetablesareusuallypartiallycooked.

BroccoliPastaSoup

8cupsvegetablebroth4cupsbroccoliflorets½pounduncookedpasta(shells,rotini,brokenlinguine)1tablespoonsoysaucedashofTabascosauce(optional)



Placethebrothinalargesouppotandbringtoaboil.Addthepastaandcook

forabout5to6minutes,untilitisalmostdone.Addtheremainingingredients,mixwell,andturnoffheat.Coverandletrestfor20minutes.Servewithsomefreshbreadtodunkinthebroth.

CreamofCelerySoup

1onion,chopped5ribscelery,choppedcupwater

3tablespoonsunbleachedwhiteflour1¾cupsvegetablebroth1½cupsricemilk1tablespoonsoysauceseveraltwistsoffreshlygroundblackpepper



Placetheonionandceleryinapotwiththewater.Cookuntilsoft,about10

minutes.Stirintheflourandmixwell.Addtheremainingingredients.Bringtoaboil, reduce heat, and cook gently for 5minutes.Remove 2 cups of the soupfromthepotandplaceinablender.Puree,returntothepot,andmixwell.Serveatonce.

RecipeHint:Choptheonionandceleryinafoodprocessortosavetime.Thissoupisalmostalwaysafavoritewithchildren.

TacoSoup

3½cupsvegetablebroth115-ouncecanblackbeans,drainedandrinsed1¼cupschunkymildormediumhotsalsa1¼cupsfrozencornkernels1cupavocadochunks1cupfat-freetortillachips



Placethebroth,beans,salsa,andcorninamediumsaucepan.Cookoverlow

heatfor10minutestoblendtheflavors.Meanwhile,choptheavocadoandbreakupthechipsintobite-sizepieces.To

serve, place one quarter of the avocado and chips in the bottom of 4 servingbowls.Ladlethesoupovertheavocadoandchipsandserveatonce.

Topreparetheavocado,cutitlengthwiseandtwistthehalvesinoppositedirectionstoseparate.Hittheseedwithasharpknifehardenoughsothattheknifesticksintoit.Twisttheknifeandremovetheseed.

LOWERYOURBLOODPRESSURE

At leastoneinthreeadults intheUnitedStateshaselevatedbloodpressure.Anormalbloodpressure is110/70or less forapersonwhodoesnot takebloodpressure-loweringmedications.Thisvalue isassociatedwith the lowest riskofhealth problems. As your blood pressure rises, your likelihood of suffering aheartattackorstrokeincreases.Blood pressures of our patients fall quickly for several reasons: They’re

relaxed at St. Helena Hospital in the Napa Valley, California. They’re off allcaffeineandalcohol,bothpowerful stimulants that can raisebloodpressure insensitive people. The food is low sodium and high potassium; and mostimportant,circulationimprovesshortlyafterstartingalow-fatdiet.Mostofthepatients at our clinic are off their medication in just one day and their bloodpressureislowerthanitwaswhentheywereonmedication.Theaveragedropis6 mm Hg in the top number (systolic) and 3 mm Hg in the bottom number(diastolic). People initially with blood pressures greater than 150/90 show aneven greater pressure reduction. The average drop is 20 mm Hg in the topnumberand11mmHg in thebottomnumber. Inmostcases theirmedicationswere stopped on day one of our program—unless theywere onB-blockers orlargeamountsofmedications.

Anxietyoverseeingyourdoctorcanraiseyourbloodpressure.Peoplewithhighbloodpressureshouldmonitoritathomeforthemostaccuratereadings,andtakeyourfindingstoyourdoctor.Thiswayyou’llavoidbloodpressurepillstotreatthefearofyourdoctor.

CilantroSoup

6cupsvegetablebroth6cupsfrozenchoppedhashbrownpotatoes1cupcilantroleaves1teaspoonmincedfreshgarlic1teaspoonTabascosauce¼cuplemonjuice



Place thebrothandpotatoes ina largesaucepan.Bring toaboil.Cookover

mediumheat for 15minutes.Remove fromheat.Add the cilantro, garlic, andTabascosauce.Pureeinbatchesinablenderorfoodprocessor.Returntothepanandheatthrough,about5minutes.Stirinthelemonjuicejustbeforeserving.

RecipeHint:Ifyouareacilantrolover,thissoupcouldwellbecomeoneofyourfavorites.Ifyoudon’tlikecilantro,trythiswithparsley.

SpeedyGazpacho

1cucumber1greenbellpepper1stalkcelery2greenonions132-ouncejarspicytomatojuiceseveraldashesofTabascosauce



2hoursChop all the vegetables in large chunks. Using a blender, process the

vegetablesinbatchesinthetomatojuice.AddtheTabascosauce,mixwell,andplaceina largecoveredjarorpitcher.Refrigerateat least2hours toblendtheflavors.

RecipeHint:Wemakethisveryoftenduringthesummerforafastmealorasnack.Justpouritintoamuganddrinkitontheroad.Itisdeliciousandveryrefreshing.

QuickKasbaCurrySoup

cupwater1onion,chopped1stalkcelery,chopped4cupsvegetablebroth3cupscookedbrownrice1to2teaspoonscurrypowder



Placethewater,onion,andceleryinasaucepan.Cook,stirringoccasionally,

for5minutes.Addtheremainingingredients.Cookoverlowheatfor30minuteslonger.

RecipeHint:Ifyou’renotsurehowspicyyoulikeyoursoup,startwith1teaspoonofcurrypowderandthenaddmoreifyoureallylovecurry.

CreamyPumpkinSoup

¼cupwater1smallonion,chopped4cupsvegetablebroth116-ouncecansolid-packpumpkin½cupunsweetenedapplesauce2teaspoonscurrypowderseveraldashesofTabascosauce½cupsoyorricemilk



Placethewaterandonioninamediumsaucepan.Cook,stirringoccasionally,

for5minutes,until theonionissoft.Addthebroth,pumpkin,andapplesauce.Stirtocombine.Addtheseasonings.Cookoverlowheat,stirringoccasionally,for10minutes.Stirinthemilkjustbeforeserving.

RecipeHint:Thiswouldbeveryattractiveservedinasmallbakedpumpkin.Cutthetopoffapumpkin.CleanouttheseedsandstringsasyouwouldforaHalloweenjack-o’-lantern.Replacethetop.Placethepumpkin

inapanwith½inchofwater.Bakeat350degreesfor30minutes.

ChineseNoodleSoup

6cupsvegetablebroth2tablespoonssoysauce½teaspoonmincedgarlic½teaspoonmincedfreshgingerroot5ouncesChinesenoodles4to5greenonions,slicedinto½-inchpieces



Place thebroth, soy sauce,garlic, andginger in a saucepan.Bring to aboil

and add the remaining ingredients. Reduce heat and simmer for 10 minutes,stirringfrequentlytobreakapartthenoodles.

RecipeHint:Toaddabitmorecharactertothissoup,weaddafewcannedstrawmushrooms,somecannedbabycorn,andahandfulortwooffreshchoppedspinach.ThebrandofnoodlesthatweuseisChinaBowlSelect,madebyChinaBowlTradingCo.Youcanbuytheminnaturalfoodstores.

CreamyVegeSoup

2½cupswater1headcauliflower,cutintolargepieces1smallonion,coarselychopped1teaspoonmincedfreshgarlic1cupfrozenchoppedhashbrownpotatoes½cupbabycarrots1stalkcelery,coarselychopped¼cupsoysauce½cupcashews¾teaspooncardamom



Combineallingredientsinalargesouppot.Bringtoaboil,cover,andcook

overmediumheatfor15minutes,oruntilallthevegetablesaretender.Blendinbatchesinafoodprocessororblenderandservehot,garnishedwiththinlyslicedgreenonions,ifdesired.

WHICHFOODSTORE?

Shouldyoushopinahealthfoodstore,anaturalfoodstore,orasupermarket?The typical health food store often emphasizes high-profit vitamins andsupplementsratherthanwholesomefoods.Naturalfoodstoresstockwholesomepackaged foods and fresh fruits and vegetables. Supermarkets sellwhat everyAmerican shopper wants regardless of the nutritional value. The distinctionbetweennaturalfoodstoresandsupermarketsisdiminishing.Supermarketsarecateringtothecustomers’demandsforhealthierfoods.Naturalfoodstoreshaveexpandedtothesizeofsupermarketsandselleverythingfromdogfoodtotoiletpaper(recycled,ofcourse).Theincreasedvolumeofsaleshasbroughtthecost

ofhealthyfoodsdowninbothkindsofstores.Ifyoulivenearalargenaturalfoodstore,thisiswhereyouwilllikelychoose

to shop. If not, then you should buy most of your whole grains, fruits, andvegetables at the supermarket, and your specialty needs, such as low-fat soycheese, tofu, and packaged whole foods, at the health food store. Mail-ordercompanies also sell almost everything you need at reasonable prices (seeTheNewMcDougallCookbook).

Buyfresh.Spoilageallowsmoldstogrowoncerealsandnutswhichcanproducepowerfulcancer-causing,liver-damagingchemicals,calledaflatoxins.Spoiledpotatoescontainintestine-distressingsolaninetoxins.

GreenyBeanySoup

5cupsvegetablebroth3leeks,whitepartonly,thinlysliced1largeredpotato,scrubbedandchopped1teaspoondriedbasil1teaspoondriedoreganoseveralgeneroustwistsoffreshlygroundblackpepper½cuporzo115-ouncecanwhitebeans,drainedandrinsed2smallzucchini,cutinhalflengthwise,thensliced2to3cupspackedchoppedfreshspinachseveraldashesofTabascosauce



Pour 1 cup of the broth into a large pot. Add the leeks. Cook, stirring

occasionally, for3minutes.Add the remaining4cupsbroth, thepotato,basil,oreganoandpepper.Coverandcookfor5minutes.Addtheorzoandcontinuetocookfor5moreminutes,stirringoccasionally.Addthebeansandzucchiniandcontinue to cook for 10moreminutes. Stir in the spinach andTabasco.Cook

untilthespinachhaswilted,about2minutes.

RecipeHint:Buytriple-washedspinachinbags.Removethestemsandstacktheleavesinpiles.Cutdownthecenterlengthwise,thenslicecrosswise.Orzoisasmallrice-shapedpastathatcooksveryquickly.Itissoldinsupermarketsandnaturalfoodstores.

Black-EyedPeaandSpinachSoup

110-ouncepackagefrozenblack-eyedpeas2½cupsvegetablebroth114.5-ouncecanchoppedtomatoes18-ouncecantomatosauce1cupsalsa110-ouncepackagefrozenchoppedspinach



Place the peas and vegetable broth in amedium saucepan. Bring to a boil,

cover,andcookoverlowheatfor15minutes.Addtheremainingingredientsandcook,stirringoccasionally,until thespinachhasthawedandthesoupisheatedthrough,about5minutes.

Haveyourfreezerstockedwithfrozenstapleslikeartichokehearts,babylimabeans,black-eyedpeas,cauliflower,choppedbroccoli,cornkernels,cookedpureedwintersquash,choppedspinach,andhashbrownpotatoes.

Boilintodelicioussidedishes.Addtosoupsandstewsforcolor,flavor,texture,andbody.

OnionSoup

5cupsvegetablebroth3largeonions,cutinhalflengthwiseandthensliced¼cupsherry2tablespoonsWorcestershiresauce1tablespoonsoysauce1teaspoondriedmincedonion½teaspoonmincedfreshgarlic½teaspoononionpowder¼teaspoongroundthymeseveraltwistsoffreshlygroundblackpepper



Place ½ cup of the broth in a large soup pot. Add the onions. Cook over

mediumheat,stirringfrequently,for10minutes.Addtheremainingingredients,bringtoaboil,cover,andcookfor20minutes.

RecipeHint:Servewithaheartyloafofbreadtodunkintheflavorfulbroth.Ormakesomewholewheatcroutonstofloatinthesoup.Preheattheovento350degrees.Cutslicesofwholewheatbreadintocubes.Placeonabakingsheetandtoastfor5to10minutes.Oruseatoasterovenifyouhaveone.Placethecubesinthetrayandtoastforafewminutes.

POTSANDPANS

Acceptablematerialsforcookware includeglass,stainlesssteel, iron,nonstick-coatedpansandbakeware(suchasDupont’sSilverstone,Teflon,orFarberwareMillennium),silicone-coatedbakeware(suchasBaker’sSecret),andporcelain.Nonstickcookwaremakesiteasytoavoidfatsandoil.Werecommendthatyouavoid using aluminum cookware because of an association with Alzheimer’sdisease.Buyoneeachofthefollowingcookware,unlessotherwisespecified:

2-quartsaucepan3-quartsaucepan4-quartsaucepan6-quartstockpot8-quartsteamer/pastacooker

12-quartstockpotgriddlelargefryingpanelectricwok9¼×5¼loafpan8×8×2squarebakingpan9×13×2oblongbakingpanbakingtrays(2)2-quartcoveredcasseroledish3-quartcoveredcasseroledish6-quartsquarecoveredcasseroledish9×13oblonguncoveredbakingdishes(2)7½×11¾oblonguncoveredbakingdishmuffintinricecooker

Potsandpanscanbeasignificantsourceofmineralsandothermetals.Smallamountsofmineralsareessential.However,largeamountsofiron,magnesium,andzinccanincreaseyourriskofheartdisease.AluminumfrompotsandpansincreasesyourriskofAlzheimer’sdisease.

CreamofVegetableSoup

5cupsvegetablebroth1onion,cutinchunks3cupsvegetables,cutinchunks½cuprolledoatsseasoningsofyourchoice(seehint)



Combineallingredientsinamediumsouppot,bringtoaboil,andsimmerfor

30minutes.Pureeinbatchesinafoodprocessororblender.Serveatonce.

RecipeHint:Forseasoningtryoneofthefollowing:1teaspoondillweed;½teaspoonthymeand½teaspoonmarjoram;1teaspoongroundcumin;½teaspoonbasiland¼teaspoonoregano.Cutthevegetablesanyoldwaybecausetheyallgetpureedattheend.

Useonekindofvegetableonlyoracombinationofwhatyouhaveonhand—cauliflower,broccoli,carrots,celery,spinach,etc.

PotatoChowder

3½cupsvegetablebroth6cupsfrozenchoppedhashbrownpotatoes1onion,chopped2smallstalkscelery,chopped1smallleek,sliced½teaspoonsalt(optional)⅛teaspoonwhitepepper2cupssoyorricemilk1to2tablespoonsparsleyflakes1to2tablespoonsdriedchivesdashofliquidsmoke



Placethebroth,potatoes,onion,celery,andleekinalargepot.Bringtoaboil.

Cover,reduceheat,andcookfor20minutes.Remove3cupsfromthepotandplaceinablenderjar.Processuntilsmoothandthenreturntothepot.Addtheremainingingredients.Cookuntilheatedthrough,about5minutes.

Vegetablebrothinacan,vegetablebouilloncubes,orvegetablebouillon

powderisusedasabaseforsoupsandgravies.Trybrothforsautéing.

MexiCornChowder

¼cupwater1cupchoppedgreenonions3cupsfrozencornkernels,thawed2cupssoyorricemilk2tablespoonschoppedpimiento2tablespoonschoppedcannedgreenchiliesdashortwoofTabascosaucechoppedcilantroforgarnish



Place the water and onions in a saucepan. Cook, stirring frequently, for 3

minutes.Addthecornandmilk.Bringtoaboil,reduceheat,andsimmerfor5minutes.Remove1cuptoablenderjarandprocessuntilsmooth.Returntothepan.Addtheremainingingredients,exceptthecilantro,andheatthrough,about2minutes.Garnishwiththecilantrobeforeserving.

ChunkyVegetableChowder

2cupsredpotatoes,cutintochunks2½cupsvegetablebroth½cupchoppedonion½cupchoppedgreenbellpepper½cupchoppedredbellpepper½cupchoppedyellowororangebellpepper¼cupunbleachedwhiteflour3cupssoyorricemilk1tablespoonsoysauce2teaspoonschoppedfreshbasil¼teaspoongroundwhitepepper



Place the potatoes and 2 cups of the broth in a saucepan. Bring to a boil,

reduceheat,cover,andcookfor10minutes.Setaside.Donotdrain.Meanwhile,place theremaining½cupvegetablebroth inanothersaucepan.

Addtheonionandbellpeppers.Cook,stirringoccasionally,for6minutes.Stirin the flour.Add the remaining ingredients and cook, stirring frequently, untilthickened.Addthecookedpotatoesandbroth.Heatthroughandserve.

CornChowder

3cupsvegetablebroth1onion,chopped2cupsfrozenchoppedhashbrownpotatoes2cupsfrozencornkernels1teaspoonWorcestershiresauce½teaspoonthyme¼teaspoondrymustard¼teaspoonpaprika¼teaspoonmarjoram2tablespoonsdicedpimiento½cupsoyorricemilkfreshlygroundblackpeppertotaste



Place thebroth,onion,potatoes,andcorn inamediumsouppot.Bring toa

boil,addtheseasonings,cover,andsimmerfor25minutes.Remove2cupsofthesoupandplaceinablender.Blenduntilsmooth.Returntothepot.Addthepimientoandmilk.Seasonwiththepepper.Cookforanadditional5minutes.

Asfrozen,partiallyprecookedhashbrownpotatoescook,theysoftenandbreakapart,addingextrabodytosoupsandstews.

SummerVegetableBisque

½cupwater1onion,chopped½teaspoonmincedfreshgarlic1redorgreenbellpepper,chopped3tablespoonsunbleachedflour3cupsvegetablebroth2zucchini,diced2cupsfrozencornkernels2cupschoppedfreshtomatoes1tablespoonsoysauce¾teaspoongroundcumin¾teaspoondillweed⅛teaspoonwhitepepper1½cupssoyorricemilk



Place thewater in a large soup pot.Add the onion, garlic, and bell pepper.

Cook, stirring frequently, for 3 to 4minutes.Mix in the flour.Add the broth,zucchini,corn,tomatoes,andseasonings.Cover,bringtoaboil,reduceheat,andsimmerfor10minutes.Stirinthemilk.Heatthroughandserve.

Makemealseasierandmorefunbyinvolvingfriendsandfamilyinthemealpreparations.Thisideacanalsoworkoutsidethehome.Askcoworkers,friends,andfamilywholiveaparttomakelargeenoughdishestoshare.

CreamyGreenOnionSoup

6cupswater4cupsfrozenchoppedhashbrownpotatoes1½cupscelery3cupschoppedgreenonions3teaspoonsvegetablebrothseasoningmix1tablespoonsoysauce1tablespoonparsleyflakes1teaspoondillweed1teaspoonpaprikaseveraltwistsoffreshlygroundblackpepperseveraldashesofTabascosauce



Place thewater ina large souppot.Add thepotatoesandcelery.Bring toa

boil.Add2½cupsofthegreenonionstothepot.Addtheseasoningsandcookovermediumheatfor20minutes.Pureethesoupinbatchesinablender.Returntothepot,addtheremaining½cupofgreenonions,andcookforanadditional5minutes.

RecipeHint:Toturnthisintoacurriedsoup,add1teaspoonofcurrypowderinsteadofthepaprika.

ChillyKaleSoup

8cupsvegetablebroth1onion,chopped1teaspoonmincedfreshgarlic¾cupredlentils114.5-ouncecanchoppedtomatoes1tablespoonchilipowder½teaspoongroundcumin2bayleaves4cupschoppedfreshkale2cupsfrozenchoppedhashbrownpotatoes1cupfrozencornkernels2tablespoonssoysauce



Place cup of the vegetable broth in a large soup pan. Add the onion and

garlic.Cook,stirringfrequently,for4minutes.Addtheremainingbroth,lentils,tomatoes, chili powder, cumin, and bay leaves. Cover, bring to a boil, reduceheat,andcookfor15minutes.Add the remaining ingredientsandcookfor15minuteslonger.

Useafoodprocessortoshredonions,carrots,celery,peppers,mushrooms,zucchini,kale,parsley,andcilantrointobite-sizepiecesinseconds.

READINGLABELS

You must know how to read labels in order to wisely buy packaged goods.Ingredientsarelistedindescendingorderbasedontheirweight.Manufacturerscanslideanunhealthyingredienttowardthebottomofthelistbyusingavarietyof names to describe it. For example, sugars can be listed individually assucrose,fructose,dextrose,maltose,andmultidextran.If theywereallgroupedtogetherassimplesugarthenthisingredientwouldbefirstonthelist.Manufacturersuseunfamiliarnamestodisguiseharmfulingredients.Fatsand

oils are hidden by calling them monoglycerides and diglycerides (you mightrecognizetriglycerideasanameforfats)or lecithin,whichisafatmadefromsoybeans.Dairyproductsareconcealedaswhey,casein,andlactose.Buyproductsthathavenooilsoranimalsproductsandfewadditives.Avoid

overrefined and overprocessed foods. If you can’t pronounce an ingredient onthepackage,orhaveneverheardofit,youprobablyshouldn’tbeeatingit.

Bygovernmentregulation,“fat-free”meansthatasingleservingcontainslessthan½gramoffat.Theclaimfat-freecanbeaccomplishedbymakingtheservingsizesmallenoughtofittherules,yettheingredientlistcontainsfatsandoils.

SuccotashSoup

½cupwater1onion,chopped1stalkcelery,chopped2cupsvegetablebroth114.5-ouncecanchoppedtomatoes1redbellpepper,chopped2cupsfrozenchoppedhashbrownpotatoes1cupfrozenlimabeans1tablespoonparsleyflakes1teaspoonDijon-stylemustard1teaspoonhoneyseveraltwistsoffreshlygroundblackpepper2cupsfrozencornkernels2½cupssoyorricemilk



Place the water in a large pot. Add the onion and celery. Cook, stirring

frequently,for3to4minutes.Addtheremainingingredients,exceptforthecornandmilk.Bring toaboil, reduceheat,cover,andsimmerfor15minutes.Addthecornandmilkandcookforanadditional5minutes.Remove1to2cupsofthesoupfromthepot.Placeinablenderjarandprocessuntilsmooth.Returnto

thepotandmixwell.

Tothickensoupsorstews,removeaboutone-quarterfromthepot,blendinafoodprocessororblenderuntilsmooth,thenreturntothepotandstir.

MexicanTomato-PotatoSoup

2onions,chopped2teaspoonsmincedfreshgarlic4cupsvegetablebroth115-ouncecanchoppedtomatoes3cupsfrozenchoppedhashbrownpotatoes2tablespoonschoppedcannedgreenchilies1teaspoondriedoreganofreshlygroundblackpeppertotaste¼cupchoppedcilantro1tablespoonlimejuice



Placetheonionsandgarlicinasaucepotwith½cupofthevegetable

broth.Cook,stirringoccasionally,for4minutes.Addtheremainingbroth,tomatoes,potatoes,chilies,oregano,andpepper.Bringtoaboil,reduceheat,andsimmerfor20minutes.Stirinthecilantroandlimejuicejustbeforeserving.

CreamofMushroomSoup

1onion,chopped½poundfreshbuttonmushrooms,chopped8freshshiitakemushrooms,chopped10freshoystermushrooms,chopped½cupwhitewine5cupsvegetablebroth2cupsfrozenchoppedhashbrownpotatoes1tablespoonparsleyflakes¼teaspoonnutmeg2½cupssoymilk



Place theonionandmushrooms ina largepotwith thewine.Cook, stirring

frequently, for5minutes.Add thebroth,potatoes,parsley, andnutmeg.Coverand cook over low heat for 20 minutes. Add the soy milk and cook for anadditional5minutes.Processinbatchesinafoodprocessororblender.Returntothepotandheat

through.

RecipeHint:Servethisdelicious,thick,creamymushroomsoupwiththickslicesoffreshbreadtodunk.

GENERALDISEASECATEGORIES

Weallknowgoodhealthissupportedbycleanwaterandair,moderateexercise,andadequaterest.Confusionexistsovertherightdiet.PeoplewhoavoiddiseasescommontoAmericanseatamostlyvegetariandiet.

Modern medicine succeeds with problems that can be classified as acuteillnesses.Thesearesingleassaultsonthebody,suchasalacerationcausedbyaknifeblade,abonebrokenbyafall,oraninfectionofthebladderbyabacteria.When a doctor sutures the laceration, straightens the bone, or administers anantibioticheorshetiltsthebalanceinfavorofthepatient’srecovery.Most illnesses people suffer from are classified as chronic illnesses. These

include obesity, diabetes, hypertension, heart disease, cancer, indigestion, andconstipation. Chronic illness is a result of repeated injuries. For example,coughing,wheezing,andshortnessofbreathmaybeduetolungdiseasecausedby cigarette smoking, a common behavior. “Acute care” solutions like coughsyrupsandpillstocontrolwheezingdonotsolvetheproblem.Thesolutionistostoptherepeatedinjury.Coughingandwheezingdisappearwithinaweekafteryoustopsmokingasyourbodyhealsfromthesmoke-induceddamage.Tosolveotherchronicillnesseswemustfindthesourceofrepeatedinjury.

CurriedSwissChardSoup

cupwater2leeks,thinlysliced1¾cupsvegetablebroth114.5-ouncecanchoppedtomatoes115-ouncecanwhitebeans,drainedandrinsed2teaspoonscurrypowder2teaspoonsmincedfreshgingerroot1teaspoonsugar4cupsfinelychoppedSwisschard



Place the water in a large soup pot. Add the leeks and cook, stirring

frequently, for 2minutes.Add the remaining ingredients, except for theSwisschard.Bringtoaboil,cover,reduceheat,andsimmerfor15minutes.AddtheSwisschard,stir,andcookuntilwilted,about1minute.Serveatonce.

RecipeHint:ChoptheSwisschardinafoodprocessortosavetime.OthergreenleafyvegetablesmaybesubstitutedfortheSwisschard,suchasmustardgreens,kale,orescarole.

FastMinestrone

3cupsvegetablebroth114.5-ouncecanItalian-stylestewedtomatoes½cupuncookedsmallpasta115-ouncecankidneybeans,drainedandrinsed115-ouncecancannellinibeans,drainedandrinsed116-ouncepackagefrozenItalian-stylemixedvegetables2teaspoonsparsleyflakes½teaspoonbasil½teaspoonmarjoramfreshlygroundblackpeppertotaste



Combine all ingredients in a large sauce pot. Bring to a boil, reduce heat,

cover,andsimmerfor30minutes.

RecipeHint:Servehotwithaloafoffreshbreadforadelicious,heartymeal.Ouroriginalminestronerecipetookalotmoretimetoprepareandcook,butbyusingcannedbeans,seasonedcannedtomatoes,andfrozenprecutvegetablesthisdelicioussoupcanbeonthetableinahalfhour.

MexiSoup

1onion,choppedcupwater

128-ouncecancrushedtomatoes115-ouncecankidneybeans,undrained115-ouncecangarbanzobeans,undrained116-ouncecancreamedcorn1cupvegetablebroth18-ouncecantomatosauce1tablespoontacoseasoningseveraldashesofTabascosauce



Placetheonionandwaterinamediumsouppot.Cook,stirringoccasionally,

for4minutes.Addtheremainingingredients,bringtoaboil,cover,andsimmerfor25minutes.

RecipeHint:WeuseTacoDustseasoningbyCajunDustofPhoenix,Arizona.Othertacoseasoningswillalsoworkinthisrecipe.Thisspicy,thicksoupisheartyenoughforafillingdinnerwhenservedwithaloafofbread.

MexicanBlackBeanTortillaSoup

215-ouncecansblackbeans115-ouncecanfat-freevegetablesoup1½cupswater111-ouncecancorn115-ouncecanchoppedtomatoes½cupsalsa2cupsbakedfat-freetortillachips



Combine all ingredients, except the chips, in a saucepan. Simmer over low

heatfor20minutes.Breakupthechipsslightlyandplace½cupinthebottomofasoupbowl.Ladle thesoupover thechipsand let rest foraminuteor two tosoftenthechips.Repeatwiththeremainingchipsandsoup.

CajunGumbo

4cupsvegetablebroth1onion,chopped1greenbellpepper,chopped1stalkcelery,chopped1teaspoonmincedfreshgarlic115-ouncecanCajun-stylestewedtomatoes1½cupsfrozenlimabeans1½cupsfrozenslicedokra1cupfrozencornkernels1teaspoonpaprika½teaspoongumbofilé(optional)dashofcayennepepperseveraldashesofTabascosauce



Place½ cup of the broth in a large sauce pot. Add the onion, bell pepper,

celery,andgarlic.Cook,stirringoccasionally,for5minutes.Addtheremainingingredients.Bringtoaboil,reduceheat,cover,andsimmerfor25minutes.

RecipeHint:GumbofiléisaningredientoftenusedinSoutherncooking.Itismadefromsassafrasleaves.Itcanbefoundinmostsupermarketsinthespicesection.

FOURORMOREFEASTSADAY!

Throughouthistorymostpeoplehave livedondiets basedon starches such asriceinAsia,pastainsouthernEurope,andcornandbeansinSouthAmerica.Butallsocietieshavecelebrations,andonthesedayspeopledoextraordinarythings:Theytakethedayofffromwork,danceinthestreets,watchathleticgames,andeat rich foods. In thepast,a fewrichpeople—royaltyandfellowaristocrats—decidedtomakeeverydayaspecialoccasion.Theresultsofallthatfeastingareobvious from literature and art: Wealthy people are pictured sittinguncomfortablywiththeirgout-inflictedfeetproppedonastool.Today,manyAmericanscanaffordtoeatlikeroyalty.Forbreakfastwehave

eggs, an Easter tradition. At lunch and dinner we feast on Thanksgiving andChristmas favorites—turkeys and hams, creamy sauces and thick gravies, andbutter-soaked breads and vegetables. And we top it all off with cake and icecream.Theconsequencesofthisdietarethesametodayastheywereinthepast.Eating foods loaded with fat, cholesterol, sugar, and salt, and deficient invitamins, minerals, and dietary fiber, causes repeated injury to the body. Thesolution is tomake feasts special again and to eat foods designed for healthyhumanbeingseveryday.

Humanbeingsaredesignedtosurvive.Weliveontwopackagesofcigarettes,ahalfbottleofwhiskey,andthewrongfuel,daily,andsurvive.Imaginetheconsequencesoftakingexcellentcareofourselves.

MisoVegetableBroth

3½cupsvegetablebroth1bunchgreenonions,chopped1carrot,thinlysliced1stalkcelery,sliced½cupuncookedvegetablerotelli½cupslicedfreshmushrooms½cupfrozenpeas½cupfrozencornkernels1½tablespoonslightmiso½tablespoonchoppedcilantroorparsley



Placethebrothinasaucepan.Addthegreenonions,carrot,celery,andpasta.

Bring to a boil, cover, reduce heat, and simmer for 5 minutes. Add themushrooms, peas, and corn.Continue to cook for 5minutes.Remove a smallamountofbrothtoabowl.Stirinthemisoandmixwell.Addtothesoupalongwiththecilantro.Mixwellandserve.

RecipeHint:Thisisagoodwaytouseupsomeofthevegetablesinyourrefrigeratorandfreezer.Keepthepiecessmallorthinsothattheycook

quickly.Youcanalsouseotherpastas.

CreamyCarrotSoup

5cupsvegetablebroth1poundcarrots,chopped2cupsslicedleeks2cupsfrozenchoppedhashbrownpotatoes½teaspoonmincedfreshgarlic¼teaspoonwhitepepper¼teaspoondillweed



Combineallingredientsinapot.Bringtoaboil,reduceheat,cover,andcook

for20minutes.Pureethesoupinbatchesinablender.Returntothepanandheatthrough.Servewarmorcold.

RecipeHint:Turnthisintoacurriedcarrotsoupbyadding2teaspoonscurrypowder,2teaspoonsmincedfreshgingerroot,and1teaspoonground

coriander.

ChiliTortillaSoup

cupwater1leek,thinlysliced1cupchoppedcelery½teaspoonmincedfreshgarlic1¾cupsvegetablebroth17-ouncecanchoppedgreenchilies2cupssoyorricemilk½teaspoongroundcumindashortwoofTabascosauce1tablespooncornstarchmixedin¼cupcoldwater1cupbakedfat-freetortillachips,brokenintopieceschoppedcilantroforgarnish



Placethewaterinalargepotwiththeleek,celery,andgarlic.Cook,stirringoccasionally, for 3 to 4 minutes, until softened. Add the broth, chilies, milk,cumin, andTabasco.Cook over low heat, stirring occasionally, for 5minutes.Stirinthecornstarchmixtureandcookandstiruntilslightlythickened.Place¼cupofthechipsintoeachof4bowlsandladlethesoupoverthechips.Garnishwiththecilantro.

AMUSCLEISAMUSCLEISAMUSCLE

Redmeat,poultry,andfishareallhigh-proteinand/orhigh-fat;containnocarbohydrateordietaryfiber;containhighlevelsofenvironmentalcontaminantsandcholesterol;aredeficientinvitaminCandcalcium;andoftencontaininfectiousorganisms.Minimizerisk...eatlessredandwhitemeat.

John sees patients every week who tell him that they went to the doctor fortreatment of elevated cholesterol andwere told to switch from redmeat (beefand pork) to whitemeat (chicken and fish). Some time later their cholesteroltestswererepeatedandthelevelwasstillhigh.Thesepatientsbelievetheyhavea “genetic disease,” but the truth is they have an “information disease.” Thecholesterolcontentofvariousmusclesisessentiallythesame.Switchingamongthem for your meals will leave you with the same health problems. Fourscientificexperimentshavebeendonewherepeopleareswitchedfromredmeattowhitemeat and all four found the subjects’ cholesterol levels remained thesameafter thechange.Amuscle isamuscle isamuscle,whether itwigglesatail,flapsawing,movesalimb,orclosesashell.

BlackBeanSoup

¼cupwater1smallonion,chopped½teaspoonmincedgarlic315-ouncecansblackbeans1½cupswater18-ouncecantomatosauce½teaspoongroundcumin½teaspoonchilipowder1teaspoonlemonjuicedashortwoofTabascosaucefreshlygroundblackpeppertotastechoppedcilantroandgreenonionsforgarnish(optional)



Placethe¼cupwaterinalargesaucepanwiththeonionandgarlic.Cookand

stirovermedium-highheatuntiltheonionsoftensslightly,about3minutes.Addtheremainingingredients,exceptthegarnish.Bringtoaboil,cover,reduceheat,andcookfor15minutes.Garnishwithcilantroandgreenonions,ifdesired.

RecipeHint:Forathickersoup,removesomeofthebeanstoaseparatebowlandmashbeforereturningtothepan.Thismakesthesouptastejustasrichasifithadcookedallday.

HeartyWhiteBeanSoup

½cupwater1onion,chopped2carrots,sliced1stalkcelery,sliced1½cupsshreddedcabbage1teaspoonmincedfreshgarlic215-ouncecanswhitebeans,drainedandrinsed4cupsvegetablebroth2cupsfrozenchoppedhashbrownpotatoes1bayleaf1tablespoonsoysauce1tablespoonparsleyflakesseveraltwistsoffreshlygroundblackpepper



Place thewater in a large pot.Add the onion, carrots, celery, cabbage, and

garlic.Cook,stirringfrequently,for10minutes.Addtheremainingingredients,bringtoaboil,cover,reduceheat,andsimmerfor20minutes.Removethebayleafbeforeserving.

Shreddedcabbageisavailableinbagsinthesupermarket.Itiswashedandreadytouse.

ItalianFourBeanSoup

cupwater1onion,chopped½teaspoonmincedgarlic1bunchkale,chopped3cupsvegetablebroth114.5-ouncecanchoppedtomatoes115-ouncecankidneybeans,drainedandrinsed115-ouncecangarbanzobeans,drainedandrinsed115-ouncecanredbeans,drainedandrinsed115-ouncecanwhitebeans,drainedandrinsed1teaspoonItalianseasoningmixseveraltwistsoffreshlygroundblackpepper115-ouncecanwhitebeans,mashed4slicesYvesCanadianVeggieBacon,chopped1tablespoonsoyparmesancheese(optional)


10minutes


Place the water, onion, and garlic in a large saucepan. Cook and stir for 3

minutes.Addthekaleandcookandstirfor2minutes.Addthebroth,tomatoes,drainedbeans,Italianseasoning,andpepper.Bringtoaboil,cover,andsimmerfor10minutes.Addthemashedbeans,veggiebacon,andsoycheese,ifdesired.Cookforanadditional10minutes.

Placeleftoverbeanandvegetabledishesincornorwheattortillas.Rollthemupandplacetheminabakingdish.Freezeforlateruse.Pourenchilada,marinara,curry,orsalsasauceoragravyoverthefrozendishandheatinthemicrowave.

Ellen’sBeanSoup

¼cupwater1onion,chopped1tablespoonchilipowder128-ouncecanchoppedtomatoes115-ouncecanblackbeans,drainedandrinsed115-ouncecanpintobeans,drainedandrinsed115-ouncecankidneybeans,drainedandrinsed14-ouncecandicedgreenchilies110-ouncecanRo-teltomatoesandgreenchilies4cupsvegetablebroth



Place thewater in a large souppot.Add theonion and chili powder.Cook,

stirring occasionally, for 5minutes.Add the remaining ingredients, bring to aboil,cover,reduceheat,andsimmerfor30minutes.

RecipeHint:Serveinabowlwithaloafoffreshbread,orserveovergrains,potatoes,toast,ormuffins.Thissoupfreezeswell.

PROTEINANDOSTEOPOROSIS

Hip fracture rates increaseworldwideas animalprotein intake in apopulationincreases.InruralAfricaandChina,wherepeopleliveonmostlyvegetables,hipfracturesareraretononexistent.Incountrieswheremeat,poultry,fish,anddairyproductshighlightthemeals,hipfracturesarecommon.Proteins are made of amino acids. Because meat, poultry, fish, and eggs

containhighlyacidicaminoacids, theyprovideanacidloadto thebody.Plantfoods,ontheotherhand,provideanalkaline(base)load.Thebodyprotectsitsacid-basebalancecarefullysothatbiochemicalreactionscanoccurproperly.Anacidic, animal food-based diet must be neutralized (buffered). The primarybufferingsystemofthebodyisthebones.Bonesdissolvetoneutralizetheacid.

This is the first step to osteoporosis. Changes in kidney physiology cause theexcretionoflargeamountsofcalciumintotheurine.Thisisthesecondstep.Thebonesareweakenedand thekidneysdevelopstones.Handfulsofcalciumpillsand gallons ofmilk will notmake up for the loss. Lack of exercise, caffeineconsumption,andearlymenopausealsocontributeinasmallwaytoboneloss.

Onetofourpercentofanadult’sskeletonislosteveryyearwhilefollowingthehighproteinAmericandiet.Eventuallythebonesaresoweakacoughbreaksaribandanormalstepfracturesahip.Lackofexercisealsoweakensbones.

BeanandCornSoup

½cupmincedonioncupwater216-ouncecansnonfatrefriedbeans,eitherpintoorblack1¾cupsvegetablebroth2cupsfrozencornkernels½cupmildormediumsalsa½teaspoongroundcuminseveraltwistsoffreshlygroundblackpepperdashortwoofTabascosauceChoppedfreshcilantroforgarnish(optional)



Placetheonionandwaterinasaucepan.Cook,stirringoccasionally,untilthe

onionissoft,about4minutes.Addthebeansandbroth.Stiruntilwellcombinedand souplike. Add the corn, salsa, cumin, and pepper. Cook, stirringoccasionally,for5to6minutes,untilheatedthrough.AddtheTabascosaucetotaste.Garnishwiththecilantro,ifdesired.

RecipeHint:Weliketomakethiswithsomeofthenewseasonednonfatrefriedbeans.Someofthemarequitespicy,soyoumaywanttocutdownontheTabascosauce.Serveitinabreadbowl.Takearoundloafofbread

andcutoffthetop.Hollowouttheinside,leavingabout½inchofthebreadnexttothecrust.Servethehotsoupinthebreadbowl.Thissoupisalmostalwaysafavoritewithkids.

WhiteBeanSoup

cupwater1onion,finelychopped1stalkcelery,finelychopped315-ouncecanswhitebeans2cupsvegetablebroth1tablespoonsoysauce1bayleaf½teaspoonsage½teaspoongroundoreganodashofliquidsmoke



Placethewater inapotwith theonionandcelery.Cook,stirringfrequently,

untilslightlysoftened,about4minutes.Addtheremainingingredients,bringtoaboil,cover,reduceheat,andcookfor15minutes.Removethebayleafbeforeserving.

RecipeHint:Forathicker,creamysoup,remove1to2cupsandplaceinablenderjar.Processuntilsmoothandreturntothepot.Ouryoungestsonsometimessprinklescurrypowderonthissoupandstirsitinbeforeeating.Weoriginallymadeitwithdrywhitebeans,butittookabout4hourstocook.Nowthatcannedandbottledbeansareavailable,wecanhavethisreadyinashorttime,andit’sjustasflavorfulastheoriginal.Choptheonionsandceleryinafoodprocessortosavetime.Thisisanotherfavoritewithkids.

SpicyLentilSoup

cupwater1onion,slicedandseparatedintorings1stalkcelery,chopped1carrot,chopped1teaspoonmincedfreshgarlic6cupsvegetablebroth114.5-ouncecanchoppedtomatoes1cupdriedredlentils1cupfrozenchoppedhashbrownpotatoes2tablespoonschoppedcannedgreenchilies2teaspoonschilipowder½teaspoongroundoregano½cupuncookedwholewheatspaghetti,broken¼cupchoppedcilantro



Placethewaterinalargepotwiththeonion,celery,carrot,andgarlic.Cook,

stirring frequently, for 5 minutes. Add the broth, tomatoes, lentils, potatoes,greenchilies,chilipowder,andoregano.Bringtoaboil,cover,reduceheat,and

simmer for 20 minutes. Add the spaghetti and continue to cook for 10 moreminutes.Stirinthecilantroandserve.

TofuandBlackBeanStew

110.5-ouncepackagefirmlitesilkentofu115-ouncecanblackbeans114.5-ouncecanItalian-stylestewedtomatoes14-ouncecanslicedmushrooms,drained



Cube the tofu. Combine all ingredients in a medium saucepan. Cook over

medium-lowheatfor30minutes,stirringoccasionally.

RecipeHint:ServethiswithagreensaladandFrenchbread.Youcanuseanotherstyleofstewedtomatoes,suchasCajunorMexican.

SpeedyInternationalStew

214.5-ouncecansstewedtomatoes(Italian,Mexican,orCajun)115-ouncecanblackbeans,drainedandrinsed116-ouncecancornkernels,drainedandrinsed



Placeallingredientsinamediumsaucepanandcookovermediumheatfor5

minutes,stirringoccasionally.

RecipeHint:Thisthree-ingredientrecipeissosimpleyouwon’tbelieveitcanbesogood.Servewithaloafoffreshbreadandasimplegreensaladforahearty,quickmeal.

CALCIUMANDOSTEOPOROSIS

The more calcium consumed by a population the greater its incidence ofosteoporosis.Howcan thisbe true if calcium is themaindeterminantofbonestrength?Calciumisamineralfoundintheground.Likeallmineralsitentersthefood

supply by dissolving in watery solutions and being absorbed by the roots ofplants; it is then incorporated in the roots, stems, leaves, flowers,and fruitsofplants.All animals obtain theirminerals directly or indirectly (by eatingotherplant-eating animals) from plants. Calcium is important for bone health;however, all natural diets supply adequate amountsof calcium tomeet humanneeds. Calcium deficiency of dietary origin is unknown in human beings. Inotherwords,noonehaseverdevelopedacalciumdeficiencybecausetheyateadiettoolowincalcium.Osteoporosis is a dietarydisease that is thedirect result of eating toomuch

meat, poultry, fish, and eggs. Becausemost of the food industry has a vestedinterest insellingusmoreproteinandmorecalcium, theyareunlikely toprintthetruthintheiradvertisements.

Allunrefinedplantfoodsareexcellentsourcesofcalcium—notjustleafy

greenvegetablesastaughtbymanynutritionexperts.Minimumcalciumrequirementsareaslittleas200milligramsdaily.Worldwide,mostpopulationsconsume300-500milligramsfromplantfoodsandhavestrongskeletons.

SpicyRedBeanandCornStew

¼cupsherry1onion,chopped1stalkcelery,chopped1greenbellpepper,chopped215-ouncecansredbeans2cupsfrozencornkernels114.5-ouncecanchoppedtomatoes1teaspoonmincedfreshgarlic2teaspoonschilipowder2teaspoonsgroundcumin1teaspoongroundoregano



Place the sherry, onion, celery, and bell pepper in a large pot. Cook over

medium heat, stirring occasionally, for 5 minutes. Add the remainingingredients.Bringtoaboil,reduceheat,andsimmer,uncovered,for15minutes.Serveovergrains,breadorEnglishmuffins,orpotatoes.Orserveinabowlwithsomebreadtodunkintheflavorfulbroth.

Frozenbeans,rice,andvegetablesarequicklyandeasilythawedin1to5minutesbymicrowave.

LimaBeanStew

1onion,chopped1redorgreenbellpepper,chopped2stalkscelery,sliced2carrots,sliced8cupswater3cupsfrozenlimabeans116-ouncecantomatosauce¾cupbarley¾cupbrownrice2tablespoonssoysauce1tablespoonparsleyflakes1teaspoondriedbasil½teaspoonpaprika½teaspoondriedoreganoseveraltwistsoffreshlygroundblackpepper



Combine all ingredients in a large soup pot. Bring to a boil, cover, reduce

heat,andsimmerfor60minutes.

RecipeHint:Thismayalsobemadeinaslowcooker.Addallingredientsatonceandcookonlowfor4to6hours.Wehaveletthiscookaslongas8hourswithnoadverseresults,exceptsoftervegetables.

MainDishes:Grains

ConfettiRice

½cupwater1redbellpepper,chopped1bunchgreenonions,chopped1cupfrozencornkernels1cupfrozenbabylimabeans115-ouncecanblackbeans,drainedandrinsed2cupshotcookedbrownrice½cupfat-freehoney-mustardsaladdressingseveraltwistsoffreshlygroundblackpepper



Placethewaterinamediumpot.Addthebellpepper,greenonions,corn,and

limabeans.Cook,stirringoccasionally,for10minutes.Removefromheatanddrain.Combinethevegetables,blackbeans,andrice.Addthedressingandtosstomix.Seasonwiththepepper.Servewarmorcold.

RecipeHint:UseSuccessbrandbrownrice.Itisprecookedandreadytoboilinabag.Ittakes10minutesforhot,cookedrice.Substituteanyofyourfavoritefat-freesaladdressingsforthehoney-mustarddressing,ifdesired.

Flattenleftoverriceorothergrainsormashedpotatoesintopancakes.Layerbetweenplasticfoodwraporparchmentpaperandfreeze.Brownonanonstickgriddleorbakeintheoven,servewithagravyorsauce,ortopwithacupofinstantsoup.

SpicySpanishRice

½cupwater1onion,chopped1teaspoonmincedfreshgarlic1greenbellpepper,chopped114.5-ouncecanchoppedtomatoes1tablespoonsoysauce2tablespoonschoppedcannedgreenchilies4cupscookedbrownrice2tablespoonsslicedblackolives(optional)1teaspoonchilipowder½teaspoongroundcuminseveraldashesofTabascosauce(optional)



Placethewaterinalargepot.Addtheonion,garlic,andgreenpepper.Cook,

stirringfrequently,for5minutes.Addthetomatoes,soysauce,andchilies.Mixwell.Stirinthericeandmixagain.Addtheremainingingredientsandcookfor15minutes.

Don’tthrowoutthatleftoverrice.Put1-cupportionsinaplasticbag,orabowlwithacover.Refrigerateorfreezeforlateruse.

RiceandBeansinaBowl

1cupcookedbrownrice115-ouncecanredorpintobeans,drainedandrinsed1cupshreddedlettuce1cupchoppedtomato1greenbellpepper,chopped1onion,chopped¼cupchoppedcilantro¾cupsalsa



Place the rice, beans, andhalfof eachof thevegetables (not the salsa) in a

microwave-safebowl.Mixwell, cover, andmicrowaveonhigh for3minutes.Stirwellandmicrowavefor2moreminutes.Stir in theremainingingredients.Serveatonce.

Therearemanysalsaflavorsanddegreesofhot-ness.Topburritos,tacos,tostados,salads,andstewswithyourfavoritesalsatoturnboringinto

blazingexcitement.Salsacanalsobeaddedtosoupsandstewsastheycookformoreflavor.

GRAINS—FAST&EASY

Most grains cook in boiling water in about forty-five minutes. Fast-cookingquinoaandbulgurtakeonlyfifteenminutes.Forafluffiertextureletgrainsrest,uncovered,forfifteenminutesaftercooking.Ricecookerscutcookingtimeandefforttoaminimum,andtheycancookeverykindofgraintoperfection.Buyaricecookerwithanonstickcoatingonthelinersurface.Youcanalsobuyoneofthenewerheavyplasticricecooker/steamermodels.Grainscanalsobecookedinapressurecookertosavetime.Thebestwaytomakegrainsconvenientistocooklargeamountsandthenfreezeleftoversinmeal-sizecontainers.Precookedwhiteandbrownricesoldasinstantriceisquickandeasy.Instantoatmealisathinsliceofoatsthatcooksupfaster.Instantgrainbreakfastmealsinacuparetheultimateinconvenience—addboilingwaterandwaitfiveminutes.Therearemanyvarietiesofrice.Long-grainrice,suchasbasmati,ishigherin

starch,soitcooksupseparateandfluffy.Medium-grainrice,suchasCalifornia,cooks up moist and tender. Short-grain rice is even softer and stickier thanmedium-grainrice.

Wholegrainscausefasterweightlossthanwholegrainflour.Millingchangesthephysicalproperties,causingfasterabsorptionofthecarbohydrates,resultinginhigherinsulinlevels,forcingfatintofatcells.

Avoidbreads,bagels,andpastastolosefaster.

SpicyBulgurwithVegetables

1cupbulgur1¾cupshotwater1½cupsspicytomatojuice¼cuplemonjuice3zucchini4greenonions,chopped4freshbasilleaves,chopped


10minutesCookingTime:15minutesRestingTime:5minutes

Combine thebulgur andhotwater in a saucepanand let rest for5minutes.

Addthetomatojuiceandlemonjuice,bringtoaboil,andsimmeroverlowheatfor15minutes.Meanwhile, cut the zucchini crosswise in thirds, then cut lengthwise in

quarters. Place the zucchini in amicrowave safe bowl and heat on high for 3minutes,stirringoncehalfwaythroughthecookingtime.

RecipeHint:Toservehot,placethezucchinionaplatealongsidethespicybulgur.Sprinklethegreenonionsandbasiloverthetop.Toservecold,mixthezucchini,greenonions,andbasilintothespicybulgur.Chillbeforeserving.

BarleycornBeans

¾cupwater½cupquick-cookingbarley¼cupchoppedonion¼cupchoppedbellpepper1cupfrozencornkernels,thawed115-ouncecankidneybeans,drainedandrinsed114.5-ouncecanstewedtomatoes,Cajun,Mexican,orItalian-style



Place thewater inamediumpotandbring toaboil.Add thebarley,onion,

andbellpepper.Mixwell.Whenthemixtureboilsagain,reduceheat,cover,andsimmerover lowheatfor12minutes.Addtheremaining ingredientsandcookforanother3minutes.

GingeredGreenGrains

cupwater½cupfinelychoppedonion½cupfinelychoppedgreenbellpepper½cupshreddedcarrot2teaspoonscurrypowder1teaspoonmincedfreshgarlic1teaspoonSambalOelek½teaspoongratedfreshgingerroot2cupscookedbrownrice1cupcookedquinoa115-ouncecangarbanzobeans,drainedandrinsed1tablespoonsoysauce6cupsshreddedkaleorotherleafygreens2tablespoonschoppedcilantro


10minutes(needcookedriceandquinoa)CookingTime:10minutes

Placethewater,onions,bellpepper,andcarrotsinalargenonstickfryingpan.

Cook, stirring frequently, for4minutes.Add thecurrypowder,garlic,SambalOelek, and ginger. Cook for 1minute longer. Add the grains, beans, and soy

sauce.Cook,stirringoccasionally,for2minutes.Addthekaleandcilantroandcookforanadditional3minutes.Servewarmoratroomtemperature.

RecipeHint:Useafoodprocessortoshredthekalequickly.ThisisquitespicybecauseoftheSambalOelek,ahotchilipaste.Ifyoudon’tlikespicyfoods,reducetheamountusedbyatleastonehalf.Thismayalsobemadewithbarleyinplaceoftherice.

VegetablePaella

cupwater1onion,chopped1½teaspoonsmincedfreshgarlic4cupsvegetablebroth½teaspoonwhitepepper¼teaspoonpowderedsaffron1cuparboriorice2cupscutgreenbeans2zucchini,cutinhalflengthwise,thensliced1redbellpepper,cutintostrips1or2earscorn,cutinto1-inchpieces1tablespoonmincedfreshbasil1tablespoonmincedfreshparsley¼teaspoonlemonzest115-ouncecangarbanzobeans,drainedandrinsed114-ouncecanartichokehearts,drainedandrinsed



Place the water, onion, and garlic in a large saucepan. Cook, stirring

frequently,for3minutes.Addthebroth,pepper,andsaffron.Bringtoaboilandstirinthericeandgreenbeans.Reduceheat,coverandcookoverlowheatfor8

minutes.Addthezucchini,bellpepper,corn,basil,parsley,andlemonzest.Mixwell.Coverandcookforanadditional8minutes.Addthegarbanzobeansandartichokehearts.Cook,stirringoccasionally,forabout5minutes.Servehot.

RecipeHint:Thisrecipecanbevariedbyusingdifferentgrains,butchooseonesthatcookinabout20minutes.Thepiecesofcorncanbepiercedwithaforkandthekernelsbittenoff,orpickthemupwithyourfingersandeatthem.Iftheartichokeheartsareverylarge,youmaywanttocuttheminhalfbeforeaddingthemtothepan.

HEALTHYSNACKS

OntheMcDougallProgramyouareencouragedtoeattothefullsatisfactionofyourappetiteandtoeatfrequently,becausestudiesshowthatnibblers,snackers,andgrazerslosemoreweightandlowertheircholesterolmorethangorgers,whoeatinfrequently.Inourhomewehavecupsofinstantsoups,vegetables,bagels,bakedfat-freetortillachipsandsalsa,pretzels,fat-freepotatochips,ricecakes,andwholegraincrackersforsnacking.Boiledredpotatoesandcanned,cookedgarbanzobeanschaseourhungeraway.Unlessyouhaveelevatedtriglyceridesoraretryingtoloseweight,abowlof

fresh fruit on the kitchen counter is a great idea. Popcorn can be cooked in amicrowave or an air popper, then seasonedwith a light spray of soy sauce orsprinkledwithbrewer’syeast,chilipowder,currypowder,onionpowder,poultryseasoning, or paprika. Some of the healthiest snacks are leftovers from lastnight’sdinner.Don’tgettrappedbyfat-freecakesandcookies.Thesearehighsugarcalorie

bombs. Insteadmake your own healthy cookies, brownies, and bars using fatsubstitutes (Wonderslim and Just Like Shortenin’). Frozen juice popsicles orsorbetwillreplacethatbowloffat-ladenicecreamyouoncesnackedonbeforebedtime.

Insulindrivesfatintofatcells,makingyoufat.Frequentsmallmealsresultsinlessinsulinproductionthanafewlargemeals.Alcohol,sugar,refinedfood,anddiabetesmedicinealsoraiseinsulinlevels.Exerciseandunrefinedcarbohydrateslowerinsulinlevels.

SouthwestBrownRice

¼cupwater1onion,slicedandseparatedintorings½teaspoonmincedfreshgarlic1teaspoongroundcumin1teaspoonchilipowder114.5-ouncecanstewedtomatoescupsalsaorpicantesauce1cupinstantbrownrice115-ouncecankidneybeans,drainedandrinsed1smallavocado,peeledandchopped(optional)


10minutesCookingTime:10minutesRestingTime:5minutes

Place the water, onion, garlic, cumin, and chili powder in a large nonstick

frying pan. Cook, stirring occasionally, for 2 to 3 minutes, until the onionsoftens.Drainthestewedtomatoesandsetaside;reservethejuice.Addenoughwater

tothejuicetomake¾cupofliquidandaddittotheonionsalongwiththesalsaorpicantesauce.Bringtoaboil,stirintherice,cover,andcookoverlowheatfor5minutes.Addthebeansandtomatoes.Removefromheatandletrestfor5

minutes.Returntoheatandcookuntilwellheated,about2minutes.Servewithchoppedavocadooverthetop,ifdesired.

QuickCurryRice

1½cupswater1onion,chopped1garlicclove,minced1tablespooncurrypowderseveraltwistsoffreshlygroundblackpepper1½cupsinstantbrownrice2tomatoes,chopped1bunchgreenonions,chopped



Place¼ cup of thewater, the onion, and garlic in a saucepan and cook for

about5minutes.Addthecurrypowderandpepperandtheremaining1¼cupswater.Bringtoaboil,addtherice,reduceheattolow,cover,andsimmerfor5minutes. Remove from heat.Add the tomatoes and green onions.Mix, cover,andletrestfor5moreminutes.Tossgentlybeforeserving.Servehotorcold.

Toremovetheskinfromagarlicclove,useoneofthenewgarlicpeelerssoldingourmetcookingstoresorlaythecloveflatonthecounterandhitit

withthesideofaheavyknife—theskinwilljustslipoff.Thenuseagarlicpresstocrushthegarlicandaflatknifetoremovemincedgarlic.

InstantMexicanRice

2½cupswater2¼cupsinstantbrownrice1cupchoppedgreenonions1greenbellpepper,chopped½teaspoonmincedfreshgarlic110-ouncecanRo-teldicedtomatoesandgreenchilies½cupsalsa¼cupchoppedcilantro



Bring1¾cupsofthewatertoaboilinasaucepan.Stirintherice.Returntoa

boil,cover,andcookoverlowheatfor5minutes.Removefromheat,stir,cover,andletrestfor5minutes.Placetheremaining¾cupwaterinanothersaucepan.Addthegreenonions,

bell pepper, and garlic. Cook, stirring occasionally, for 10 minutes. Add thetomatoesandsalsa.Stirinthehotriceandmixwell.Cookuntilheatedthrough.Stirinthecilantroandserveatonce.

RecipeHint:Tomakethiswithleftovercookedbrownrice,use3cupsofcookedrice.Addtothevegetablesatthesametimeyouaddthetomatoesandsalsa.

InstantFriedRice

2cupswater2¼cupsinstantbrownrice3tablespoonssoysauce½teaspoonmincedfreshgarlic½teaspoonmincedfreshgingerroot1cupchoppedgreenonions1cupbroccoliflorets1cupsnowpeas,cutinhalf½cupmungbeansprouts½cupshreddedcarrots



Bring1¾cupsofthewatertoaboil.Stirintherice.Returntoaboil,cover,

andsimmeroverlowheatfor5minutes.Removefromheat,stir,cover,andletrest for 5 minutes. Meanwhile, place the remaining ¼ cup water in anothersaucepan.Add2tablespoonsofthesoysauce,thegarlic,ginger,andvegetables.Cook,stirringfrequently,for10minutes.Addthehotricetothevegetables,mixwell,addtheremaining1tablespoonsoysauce,andmixagain.Servehot.

RecipeHint:Tomakethiswithleftoverbrownrice,cookthevegetablesasdirected.Afterthevegetableshavecooked,stirin3cupsofcoldbrownriceandtheremainingsoysauce.Cookuntilheatedthrough.

THEMIXEDFAMILY

You’reenthusedaboutyournewdiet,buttherestofthefamilyisn’t.Youneedtoset theexampleforeveryone’ssake.Donotmaketwoseparatemeals.Instead,make your starch-based meal and add to it what your family thinks they’remissing as sidedishes.For example,makebeanburritos for dinner.Themaindishwillbe“refried”beansmadewithoutoilandwholewheatorcorn tortillashells. Put out bowls of lettuce, chopped tomatoes, onions, sprouts, and yourfavoritesalsasauces.Tokeepunconvertedmembershappy,youmightwant tohaveonhandabowlofgratedcheeseorseasonedgroundbeef.Makeamealofspaghettiandanoil-freemarinarasauce,alongwithparmesancheeseandmaybesomemeatballsassidedishes tobeaddedat the table.Aplateof thinlyslicedchicken added to your “fried” rice dish will keep harmony in the family.Experiencing healthier recipes will quickly bring about a change in familymembers’tastes.Healthiermealscanbemadebyusinglow-fatsoycheese,texturedvegetable

protein spicedwithhamburger seasonings, and “meat” ballsmade fromwheatgluten (seitan). You may want to use a little seitan and low-fat soy productseverydaytoaddalittlerichnesstoyourdishes.Innotimeyouwillbeabletoconvenientlyforgettomakethehigh-fat,high-cholesteroladditions,andnoonewillprotest.

Ourtastesforfoodschangewithrepeatexposure.Encourageeveryonetoatleasttrynewhealthydishes;however,haveatleastonedisheachpersonlikesateachmeal,evenifit’sonlyasimpledish,likericeorpasta.Enlistfamilymemberstohelpyouplantheweek’smeals.

SpicyArrozVerde

2½cupsvegetablebroth1cupchoppedgreenonions½cupchoppedgreenbellpepper½teaspoonmincedfreshgarlic1cupuncookedbrownjasminerice2tablespoonschoppedcannedgreenchilies½teaspoongroundcumin½teaspoonchilipowderfreshlygroundblackpeppertotasteseveraldashesofTabascosauce2cupschoppedfreshspinach¼cupchoppedcilantroorparsley



Place½cupofthevegetablebrothintoasaucepan.Addthegreenonions,bellpepper,andgarlic.Cook,stirringoccasionally,for5minutes.Addtheremaining2cupsvegetablebroth,therice,greenchilies,cumin,chilipowder,pepper,andTabascosauce.Bringtoaboil,reduceheat,cover,andsimmerfor15minutes.Stir in the spinach, cover, and continue to cook for 5moreminutes, until theliquidisabsorbed.Removefromheatandstirinthecilantroorparsley.Serveatonce.

RiceMedley

½cupvegetablebroth1onion,chopped1greenbellpepper,chopped½poundslicedfreshmushrooms1bunchgreenonions,chopped½teaspoonmincedfreshgarlic114.5-ouncecanstewedtomatoes14-ouncecanchoppedgreenchilies1tablespoonsoysauce1teaspoonchilipowderdashortwoofTabascosauce4cupscookedbrownrice¼cupchoppedcilantro

Place the vegetable broth in a large pot. Add the onion, bell pepper,

mushrooms,greenonions,andgarlic.Cook,stirringoccasionally,for5minutes.Add the remaining ingredients, except the rice and cilantro. Cook, stirringoccasionally, for 5 more minutes. Add the rice and cilantro. Cook for anadditional5minutes.Serveatonce.

RecipeHint:Useoneoftheseasonedstewedtomatoes,suchasMexican-style,Cajun-style,orItalian-style,forevenmoreflavorinthisdish.



BeanandRiceGumbo

1cupinstantbrownrice1onion,chopped1redbellpepper,chopped1yellowbellpepper,chopped2stalkscelery,sliced1teaspoonmincedfreshgarlic3½cupsvegetablebroth115-ouncecanblackbeans,drainedandrinsed115-ouncecanblack-eyedpeas,drainedandrinsed1to2teaspoonsCajunseasoningmix¼teaspoonTabascosauce1cupfrozenslicedokra



Preparethericeaccordingtopackagedirectionsandsetaside.Placetheonion,bellpeppers,celery,andgarlic ina largepotwith½cupof

thebroth.Cook,stirringoccasionally,for5minutes.Addtheremaining3cupsbroth,thebeans,andseasonings.Bringtoaboil,reduceheat,andsimmerfor15minutes.Addtheokraandcookforanadditional5minutes.Stirinthecookedrice.Serveatonce.

RecipeHint:Cajunseasoningmixisamixtureofherbsandspices,oftencalledblackeningspice,andisusuallyfoundingourmetcookingstoresandsometimessupermarkets.Youcanmakeyourownbymixing3tablespoonspaprika,2teaspoonsonionpowder,2teaspoonsblackpepper,2teaspoonswhitepepper,2teaspoonscayenne,1teaspoonoregano,1teaspoonthyme,and½teaspoonceleryseed.Usecarefully!Itcanbeveryhot.

QuinoaSurprise

1cupvegetablebroth½cupquinoa,rinsed2cupsfrozenpeas,thawed¾cupchoppedgreenonions1tomato,chopped½cupchoppedcilantro3tablespoonslimejuice1tablespoonsoysauceseveraldashesofTabascosaucefreshlygroundblackpeppertotaste



Placethevegetablebrothinasaucepanandbringtoaboil.Addthequinoa.

Cover,reduceheat,andsimmerfor10minutes.Removefromheatandsetaside.Combinethepeas,greenonions,tomato,andcilantro.Addthecookedquinoa

andmixwell.Addtheremainingingredientsandtosswelltomix.Servewarmorcold.

RecipeHint:Quinoamustberinsedbeforecookingtoremoveabitterflavor.Quinoa(pronouncedkeen-wa)isahigh-proteingrain.Uncooked,itlookssomewhatliketoastedsesameseeds.Itbecomestranslucentwhencooked.Itisavailableinnaturalfoodstores.

BREASTCANCERANDDIET

Evenafterapersonhascancer,dietisveryimportant.Ahealthydietwillcausethemtolivebetterandprobablylonger.Afterall,ifyoubelieve,likemostexperts,thehigh-fatAmericandietcausescancer,thenitmakesnosenseto“throwgasolineonafire.”

Breast cancer is a woman’s greatest fear. Worldwide, the incidence of breastcanceramongwomenparallelstheirintakeofrichfoods.Whenpeoplemigrate,they take on the incidence of cancer of their new country, proving this is anenvironmental disease, not genetic. The strongest contact we have with ourenvironmentisourfood.Manyqualitiesof thisdietpromotebreastcancer.A richdiet ishigh in two

recognizedcancerpromoters—fatandcalories.Vegetablefats,suchassafflowerand corn oils, and animal protein suppress the immune system, and stronglypromotecancer.Environmentalchemicalsconcentratedinrichfoodsinitiateandpromotecancer.TherichWesterndietalsolackssubstancesthatprotectusfromcancer.Itisdeficientindietaryfiber(foundonlyinplants),vegetablesubstancesthat deactivate cancer-causing chemicals, plant-derived antioxidant vitamins(beta carotene, C, and E), that repair DNA damage, and compounds calledphyto-estrogensthatreducethecancer-promotingeffectsofestrogen.

SavoryRisotto

½cupwater1onion,chopped1cupslicedfreshmushrooms1greenbellpepper,chopped1tomato,chopped1teaspoonmincedfreshgarlic1teaspooncrushedsage¼teaspoonthymeleaves1½cupsarboriorice5½cupsvegetablebroth115-ouncecanblackbeans,drainedandrinsedfreshlygroundblackpeppertotastefinelychoppedcilantrototaste



Place the water in a medium saucepan. Add the onion, mushrooms, bell

pepper,tomato,garlic,sage,andthyme.Cook,stirringfrequently,for5minutes.Stirinthericeandcontinuetocookforaminuteortwo.Meanwhile, heat the vegetable broth to boiling in the microwave. Add the

brothtothericemixture.Cook,stirringoccasionally,untilthericeiscookedandthemixtureiscreamy,about20minutes.Stirinthebeansandheatthrough.Addthepepperandsprinklewiththecilantrobeforeserving.

RecipeHint:ArborioriceisanItalianricethatcookstoasmoothcreaminess.Youcanfinditinnaturalfoodstoresandsupermarkets.Itisusedinrisottosbecauseofitsconsistency.

VegetableRisotto

3½cupsvegetablebroth1cuparboriorice½cupwater1onion,finelychopped2cupsbroccoliflorets1cupfinelychoppedzucchini1cupfrozencornkernels,thawed1cupfinelychoppedredbellpepper1cupfinelychoppedgreenbellpepper¼cupfinelychoppedfreshbasilfreshlygroundblackpeppertotaste



Placethebrothinasaucepanandbringtoaboil.Stirintherice,reduceheat,

andcookoverlowheat,stirringfrequently,untilthebrothisabsorbed,about15minutes.Meanwhile, place the water in a large nonstick frying pan. Add all thevegetables,exceptthebasil.Cook,stirringoccasionally,for10minutes.Removefromheat.Combinethericeandvegetables.Stirinthebasil.Seasonwiththepepper.

SlowBeansandBerries

5cupswater1cupgreatnorthernbeans¾cupwheatberries4smallredpotatoes,cutinhalf1onion,slicedandseparatedintorings2teaspoonsmincedfreshgarlic4teaspoonsgroundcumin3teaspoonsturmericseveraltwistsoffreshlygroundblackpepper



Combineallingredientsinaslowcooker.Cookfor8to10hoursonthehigh

heatsetting.

RecipeHint:Thisisadeliciousspicystewthatwehavebeenmakingformorethan10years.Wheatberriestakealongtimetogettenderenoughtochew,whichmakesthemidealforuseinaslowcooker.

VegetableGrainCasserole

1cupvegetablebroth1cupcannedblackbeans,drainedandrinsed1cupfrozencornkernels1cupthinlyslicedcarrots1cupslicedfreshmushrooms½cupbarley¼cupbulgur¼cupchoppedonion2tablespoonsparsleyflakes½teaspoonmincedfreshgarlic½cupshreddedsoycheese(optional)



Preheattheovento350degrees.Combine all ingredients, except the cheese, in a casserole dish. Cover and

bake for60minutes, stirringoncehalfway through the cooking time.Sprinklewithcheese,ifdesired.Coverandletrestfor5minutes.

RecipeHint:Thismaybepreparedandbakedaheadoftime.Donotaddthecheeseuntiljustbeforeeating.Itfreezeswell.

BarleyPilaf

cupwater1onion,chopped1stalkcelery,chopped½cupslicedfreshmushrooms½cupchoppedredbellpepper1cupvegetablebroth½cupquick-cookingbarley½cupfrozencornkernels½cupfrozenpeas¼cupchoppedfreshparsley2teaspoonschoppedfreshbasilor½teaspoondriedbasilseveraltwistsoffreshlygroundblackpepper



Place the water in a saucepan with the onion, celery, mushrooms, and bell

pepper. Cook, stirring occasionally, for 3 minutes. Add the remainingingredients.Bringtoaboil,cover,reduceheat,andsimmerfor12minutes.

RAISINGHEALTHYCHILDREN

Webelievebiggerisbetterwhenitcomestooursize.Butconsiderthattaller(andfatter)womenhavemorebreastcancer;andtallermenandwomenhavemorecoloncancer.Thesameover-nutritionthatcausesexcessgrowth,alsoresultsindeadlydiseases.

Themost important legacyyoucan leaveyour children isgoodhealth.Habitsbegun early in life continue throughout life.Children need proper nutrients in

order togrow.Breast-feedingisessential.Bottle-fedinfantshaveat least twicethe risk of crib death (SIDS) and five times the chance of serious illnessesleadingtohospitalizationduringthefirstyearoflife,aswellasagreaterriskofdeveloping obesity, allergies, diabetes, heart disease, multiple sclerosis,inflammatory bowel diseases (ulcerative colitis and Crohn’s disease), acuteappendicitis, tonsillitis, and cancer, especially lymphomas and acute leukemia.Bottle-fedbabieshavealowerIQandpoorerspeechdevelopment.Mothersfullyinformed of the consequences of bottle-feeding would make every effort toprovidetheirbabieswiththeadvantagesofbreastmilk.Children should be exclusively breast-fed until the age of six months. At

aboutsixmonthstheydeveloptheirfirstteethandthecoordinationtoreachoutfor food on the table. That is the time to introduce solid foods. Cooked andmashed rice, potatoes, sweet potatoes, pasta, oatmeal, tofu, and fruits makeexcellentfirstfoods.Asthemonthsgobyincreasetheamountofsolidfoodanddecreasebreastmilk.Ideally,breast-feedingwillcontinueuntilatleasttwoyearsofage.Motherswhoworkmayfindabreastpumphandyforlaterfeeding.

MainDishes:Beans

BeansandGreens

215-ouncecanswhitebeans,drainedandrinsed2freshripetomatoes,chopped1zucchini,cutinhalflengthwise,thensliced1redbellpepper,thinlyslicedcupfat-freeItaliandressing2tablespoonschoppedfreshbasilfreshlygroundblackpeppertotaste110-ouncebagmixedsaladgreens


10minutesCombineallingredients,exceptthesaladgreens,inabowl.Tosswelltomix.

Place the greens in a large bowl.Add the vegetablemixture and toss tomix.Serveatonce.

RecipeHint:Tryotherkindsofcannedbeansinthiswonderfulcomplete-mealsalad.Serveonthosehotsummerdayswhenyoudon’tfeellikecooking.

Ten-MinuteChili

215-ouncecanskidneybeans,drainedandrinsed2cupsfat-freespaghettisauce2teaspoonschilipowder1teaspoongroundcumindashofcayennepepper(optional)



Combine all ingredients in a saucepan and heat for 10 minutes, stirring

occasionally.Ladleintobowlsandserve.

RecipeHint:Thissimplerecipeappealstomanychildren.Tryservingitwithbakedtortillachipstoscoopupthechili.

DisorderlyLentils

2cupsredlentils4cupswater1onion,chopped1greenbellpepper,chopped½cupgratedcarrot2cupstomatosauce2tablespoonssoysauce2tablespoonsparsleyflakes1bayleaf½teaspoonchoppedfreshgarlic½teaspoonbasil



Combineallingredientsinamediumpot.Bringtoaboil,reduceheat,cover,andsimmer for 30 minutes. Serve over toast, fat-free crumpets, fat-free Englishmuffins,orwholewheatrolls.

RecipeHint:Thisrecipecouldalsobeservedoverbakedpotatoesorgrains.Thisrecipefreezeswellandreheatswell.

BakedBeansandDogs


216-ouncecansfat-freebakedbeans115-ouncecanredbeans,drainedandrinsed2tablespoonsmolasses1tablespoonpreparedmustard4fat-free,meat-freehotdogs,sliced½inchthick



Place the onion and water in a saucepan. Cook, stirring occasionally, for 4minutes. Add the remaining ingredients and cook for 10 minutes, until wellheated.

RecipeHint:Thisisanotherfavoritewithkids.Youcanprepareitaheadandbakeintheoven,ifdesired.Justcooktheonionasdirected,thencombinetheremainingingredientsinacasseroledish.Refrigerateuntilbakingtime.Bakeat350degreesfor30minutes.

KIDS’FAVORITES

AllVegetableProducts

Children begin life liking simplemeals—cold cereal, plain pasta, andmashedpotatoes. Repeated exposures to salt-and sugar-laden foods soon pervert theirtastestobreakfastsausages,lunchmeats,hotdogs,cheesepizza,andicecream.It may be a tough battle to get some kids back to healthy brown rice andvegetables. So don’t try. Instead, find healthier substitutes for the foods theyalreadylikeandemphasizetheirfavoritestarches,fruits,andvegetables.Serve pancakes andwafflesmade of the right ingredients and sweetenwith

maple syrupbut skip thebutter.Hot and cold cerealswith a sprinkle of sugarover the top will be a hit. Instead of cow’s milk use rice, soy, almond, andcashewmilks—they’rewhiteandtastesweet.Forlunchmakevegetablesoupsorbean and vegetable sandwiches. How about low-fat nonmeat hot dogs and

hamburgerswithwholewheat buns and all the trimmings—ketchup,mustard,pickle relish, and onions. Your kids will love them. For dinner make beanburritos,tostadas,spaghetti,andchili.Offeryourchildrenagooddoseofeducationontheimportanceofeatingplant

foods,alongwiththesegreateatingexperiences.Talkabouttheirhealth,savingtheenvironment,andavoidinganimalsuffering.

Vegetablesareburstingwithnutrients.Ofthethirteenknownvitamins,elevenaremadebyplants.One,vitaminD,isactuallyahormonemadebytheactionofsunlightontheskin.VitaminB12ismadeprimarilybybacteria.

BeanSurprise

cupwater1onion,chopped1redbellpepper,chopped1greenbellpepper,chopped1teaspoonmincedfreshgarlic115-ouncecanblackbeans,drainedandrinsed115-ouncecanredbeans,drainedandrinsed2cupsfrozencornkernels,thawed115-ouncecanstewedtomatoes(tryCajun,Mexican,orItalian)1tablespoonchilipowderfreshlygroundblackpeppertotaste



Placethewater,onion,bellpeppers,andgarlic inasaucepan.Cook,stirring

occasionally,for5minutes.Addtheremainingingredientsandcookforanother10minutes,stirringoccasionally.

RecipeHint:Thesebeanscanbeservedanynumberofways.Trythemrolledupinburritoshells,onburgerbuns,orovergrains,pasta,orbakedpotatoes.

CajunBlack-EyedPeas

cupwater1onion,chopped2stalkscelery,sliced1teaspoonmincedfreshgarlic214-ouncecansCajun-stylestewedtomatoes215-ouncecansblack-eyedpeas,drainedandrinsed2tablespoonssoysauce3tablespoonsketchup1teaspoonpaprika½teaspoonthyme¼teaspoongumbofilé⅛teaspoonTabascosauce



Place the water, onion, celery, and garlic in a saucepan. Cook, stirring

occasionally, for 5 minutes. Add the remaining ingredients. Cook, stirringoccasionally,for15minutes.

RecipeHint:Serveoverbrownriceoranotherwholegrain.Frozenblack-eyedpeasmaybeusedinplaceofcanned.Followdirectionsonthepackageforcooking.GumbofiléisaningredientoftenusedinSoutherncooking.Itismadefromsassafrasleaves.Itcanbefoundinmostsupermarketsinthespicesection.

SpicyChiliandChips

cupwater1onion,chopped1greenbellpepper,chopped1teaspoonmincedfreshgarlic115-ouncecankidneybeans114.5-ouncecanchoppedtomatoes½cupvegetablebroth¼cupchoppedcannedgreenchilies1tablespoonparsleyflakes1to2teaspoonschilipowder½teaspoongroundcuminfreshlygroundblackpeppertotaste1bagbakedfat-freetortillachips



Placethewaterinapotwiththeonion,bellpepper,andgarlic.Cook,stirring

occasionally, for 5 minutes. Add the remaining ingredients, except the chips.Cook, stirringoccasionally, for15minutes.Serve in abowlwith chipson thesidetoscoopupthechili.

Adddriedbeanflakestosoupsandstewstothickenthemandgivethemabean-flavoredbroth.Youcanalsousethemtomakeinstant“refried”beansforburritos.

QuickWisconsinChili

5cupswater1cupuncookedelbowmacaroni115-ouncecanfat-freeorganictomatosoup115-ouncecankidneybeans,drainedandrinsed114.5-ouncecanchoppedtomatoes½cupchoppedonions½cupchoppedgreenbellpepper2teaspoonschilipowderfreshlygroundblackpeppertotaste



Placethewaterinalargepotandbringtoaboil.Addthemacaroniandcook

for5minutes.Addtheremainingingredientsandcookfor20minutes,stirringoccasionally.Addmorewaterifnecessarytokeepathick-soupconsistency.

Frozenalready-cutonionsarefoundinyoursupermarket(Ore-Idabrand,forexample).Addthemfrozentoyourrecipesandcook.

Tri-BeanBarbecue

1onion,chopped1teaspoonmincedfreshgarliccupwatercupketchup1tablespooncidervinegar1tablespoonSucanat2teaspoonsDijon-stylemustard115-ouncecanfat-freevegetarianbeansintomatosauce115-ouncecankidneybeans,drainedandrinsed115-ouncecanblackbeans,drainedandrinsed



Preheatovento375degrees.Placetheonionandgarlicinasmallsaucepanwiththewater.Cook,stirring

occasionallyuntilsoftened,about5minutes.Combinetheketchup,vinegar,Sucanat,andmustardinasmallbowl.Combinethebeansinanotherbowl.Mixallingredientstogetherandpourinto

anuncoveredbakingdish.Bakefor40minutes,stirringoccasionally.

RecipeHint:Sucanatisgranulatedcanejuice.Itismadefromsugarcanejuice.Nothingisadded,onlywaterisremoved,retainingallthevitamins,

minerals,andtraceelements.Soldinnaturalfoodstores,itmaybeusedtoreplacewhiteorbrownsugarinrecipesinequalamounts.

LEGUMES—FAST&EASY

Legumesareslowlydigestedbecauseoftheirproteincoat,andhighcontentofsolublefiberandcomplexcarbohydrate.Theyencourageweightlossbyloweringinsulinandbloodsugarlevels.

Legumesincludebeans,peas,andlentils.Theyareeasytocookonastovetoporin a slow cooker or pressure cooker. Before cooking, sort beans by hand toremovestones.Mostbeanscookinoneandahalftothreehours;splitpeasandlentilstakeaboutanhour.Thelongeryoucookthem,thesoftertheyget,andtheless trouble they cause with bowel gas. Cooking times can be reduced by

soaking overnight. Slow cookers take six to eight hours on high and ten totwelvehourson lowtocook legumes.Thebestway tomakeyourownhome-cookedlegumesfastandeasyistomakelargeamountsandfreezetheminmeal-sizeplasticcontainers.Precooked legumes can be bought in bottles and cans. Peas and black-eyed

peas are available frozen in bags. Packaged products are more expensive butsavetimeandenergyforcooking.Bowelgasisproducedwhencarbohydratesnotabsorbedbyyourintestineare

digested by gas-forming bacteria in your large intestine. To avoid bothersomegas, don’t eat legumes or cook them thoroughly to help break down theindigestiblecarbohydrates.Youcanalsocoverthemwithwaterfortwelvehours,thendrainandspreadonamoist towel,and let sprout for twelvehoursbeforecooking.OrtakeapackageddigestiveenzymeproductcalledBeanooractivatedcharcoalaftermeals.

Black-eyedSusans

1smallonion,chopped1greenbellpepper,chopped½teaspoonmincedfreshgarliccupwater215-ouncecansblackbeans,drainedandrinsed1½cupsfrozencornkernels,thawed¾teaspoongroundcumin¾teaspoongroundcoriander1tablespoonchoppedfreshcilantro



Placetheonion,bellpepper,andgarlicinamediumsaucepanwiththewater.

Cook, stirring frequently, overmediumheat for 5minutes.Add the remainingingredientsandcookfor5moreminutes.Maybeservedwarmorcold.

BeansFlorentine

1onion,chopped1stalkcelery,chopped1carrot,chopped1teaspoonmincedfreshgarlic½cupwater315-ouncecanswhitebeans1cupvegetablebroth1tablespoonsoysauce1teaspoondriedbasil1teaspoondriedoreganofreshlygroundblackpeppertotaste2cupschoppedfreshspinach



Placetheonion,celery,carrot,andgarlicinalargepotwiththewater.Cook,

stirring occasionally, for 5 minutes. Add the beans, broth, soy sauce, basil,oregano,andpepper.Cookover lowheat for20minutes.Addthespinachandcookfor3minuteslonger.Serveovergrains,potatoes,toast,orEnglishmuffins.

Crushingherbsreleasesflavor.Crushdriedherbsinthepalmofyourhandwiththefingersofyourotherhand.Useamortarandpestleforhardherbslikerosemaryandfennelseeds.

Black-eyedPeaScramble

115-ouncecanblack-eyedpeas,drainedandrinsed1½cupsfrozenchoppedhashbrownpotatoes1onion,chopped3tablespoonsketchuporbarbecuesauce1teaspoonWorcestershiresauce½teaspoonoregano½teaspoonthymefreshlygroundblackpeppertotaste



Placethepeas,potatoes,andonioninasaucepanwithwatertocover.Cover

and cook over medium heat until the potatoes are tender, about 10 minutes.Drain.Add the remaining ingredientsandheat through.Servestuffed intopitabread,rolledupinatortilla,orspoonedovertoastedwholewheatbreadorrolls.

QuickTipOneofourfavoriteusesofoil-freebarbecuesauceiswithpackagedoil-freefrozenhashbrownpotatoesforbreakfast(andsometimesdinner).Atinybitaddslotsofflavortorecipes.Tryabarbecuesauceinsteadofketchuponfat-freevegetableburgersorhotdogs.

FastRefriedBeans

216-ouncecansfat-freerefriedbeans½cupmildsalsa½teaspoononionpowder¼teaspoongarlicpowder

Servings:makes4cupsPreparationTime:5minutesCookingTime:10minutes

Combine all ingredients in a saucepan and cook over low heat about 10

minutestoblendtheflavors.

RecipeHint:Precookedandevenfat-freerefriedbeanscanbefoundineverysupermarket.Thereareblack,white,red,kidney,andpintobeans.Usethemfor“almostinstantburritosandtortillas”madebyspreadingwholeormashedbeansonacornorwholewheattortillaandaddingtomatoes,onions,sprouts,andyourfavoritesalsa.Usecookedwholebeansforthefoundationofcoldsaladsoraddthemtosoupsandstews.

BarbecuedBeansandRice

1¼cupswater1smallonion,chopped1redbellpepper,chopped115.5-ouncecanblackbeans,drainedandrinsed115.5-ouncecangarbanzobeans,drainedandrinsed115.5-ouncecankidneybeans,drainedandrinsed115.5-ouncecanredbeans,drainedandrinsed114.5-ouncecanstewedtomatoes½cupoil-freebarbecuesauce2cupscookedbrownrice



Place ¼ cup of the water, the onion, and bell pepper in a large saucepan.

Cook,stirringoccasionally,for5minutes.Addtheremainingingredients,excepttherice.Cookfor10minutes.Stirinthericeandheatthrough.

RecipeHint:Thisfreezeswell.UseCajun,Mexican,orItalianstewedtomatoesforachangeinflavor.

PROBLEMSWITHVEGETABLEOIL

Therehasneverbeenacaseoffatdeficiencyinhumanbeingscausedby

eatingalow-fatdiet.Vegetablefoodscontaingenerousamountsofessentialfats;forexample,riceis5percent,cornis8percent,andoatmealis16percentfat.

Many people believe that vegetable oil is a health food because it lowerscholesterol and reduces the risk of dying of heart disease.However, choosingbetween animal fat and vegetable oil is like choosing between being shot orbeinghanged.Likeanimalfats,vegetablefatsareeasilystoredbyyourbody.Vegetableoils

arestrongerpromotersofcancerthanlard(particularlycornandsaffloweroils)andhavebeen found todamage thearteriesasmuchasanimal fat (evenoliveoil). The incidence of heart disease is less common because the blood is“thinned”bythevegetablefats,reducingthelikelihoodofbloodclotformationinheartarteries,whichcanleadtoaheartattack.However,your“thinned”bloodmakes you more likely to bleed to death if you are involved in an accident.Whenmen in theVeteransAdministrationHospitalStudywere switched fromanimaltovegetablefats,theircholesterollevelsfell,andtheyhadlesschanceofdying fromheartdisease.But theiroveralldeath ratewas the samewithmorecancerandgallbladderdisease.Vegetable fats, likeanimal fats, aredepositedon the skin.Yourveterinarian

recommendsaddingeggs,lard,orvegetableoiltoyourdog’sfoodtomakehiscoat shiny. A shiny coat on a dog is attractive, but greasy hair and faces areunattractiveonpeople.

BakedBeans

1onion,chopped1greenbellpepper,chopped1redbellpepper,chopped3cansredbeans½cupbrownsugar,firmlypackedcuppreparedmustard

¼cupmolasses


15minutesCookingTime:

1hourCombine the vegetables and beans in a bowl. Combine the remaining

ingredientsinaseparatebowl.Pouroverthebeansandvegetablesandmixwell.Pourintoacasseroledish,cover,andbakefor1hour.

BeansandFranks

1cupwater1zucchini,diced1cupfrozendicedhashbrownpotatoes¾cupfrozencornkernels215-ouncecansblackbeans3fat-free,meat-freehotdogs¼cupoil-freebarbecuesauce



Placethewaterinamediumpot.Addthezucchini,potatoes,andcorn.Cook

over medium heat for 5 minutes. Add the remaining ingredients. Cook,uncovered, overmediumheat for 20minutes, stirringoccasionally. Serve as asteworuseoverbakedpotatoes,toast,orwholegrains.

RecipeHint:Therearemanyvarietiesoffat-free,meat-freehotdogsavailableinnaturalfoodstores.Seethecannedandpackagedproductslistonpage286forsomesuggestions.

Planmealsasonemaindish,withatmostasimplesidedish:forexample,a

beansoupandbread,orpastawithmarinarasauceandagreensalad.Resistthetemptationtohavefour-coursemeals—fewpeoplewillappreciateyour

efforts.

ItalianBeanMedley

1onion,chopped cupwater½teaspoonmincedfreshgarlic215-ouncecanswhitebeans,drainedandrinsed215-ouncecansItalian-stylestewedtomatoes1zucchini,chopped1greenbellpepper,chopped1cupfrozenlimabeans



Place the onion, water, and garlic in a medium pot. Cook, stirring

occasionally,for3minutes.Addtheremainingingredients.Coverandcookovermediumheatfor25minutes.

IrishBeanStew

1onion,choppedcupwater¾teaspooncarawayseeds2cupsfrozenchoppedhashbrownpotatoes2cupsfrozenmixedvegetables1¾cupsvegetablebroth4cupscoarselychoppedcabbage215-ouncecanswhitebeansfreshlygroundblackpeppertotaste



Placetheonionandwaterinalargepot.Cook,stirringfrequently,for3minutes.Addthecarawayseedsandcookandstirforanotherminute.Addthepotatoes,mixedvegetables,andvegetablebroth.Mixwell,cover,andcookfor5minutes.Stirinthecabbageandcookforanother5minutes.Addthebeansandcookfor10minuteslonger,stirringoccasionally.Seasonwiththepepper.Serveinabowl.

RecipeHint:Youdon’thavetothawthefrozenvegetablesbeforeusingtheminthisrecipe.Asthepotatoescook,theythickenthestew.Thisisadeliciousdishforacoolwinterevening.Wheneverwemakeitthereareneveranyleftovers.Weliketoeatthiswithslicesofbreadtodunkintothebroth.

SouthwestFour-BeanChili

¼cupwater1onion,chopped3stalkscelery,chopped115-ouncecankidneybeans,drainedandrinsed115-ouncecanblackbeans,drainedandrinsed115-ouncecanwhitebeans,drainedandrinsed214.5-ouncecansMexican-stylestewedtomatoes1cupeachfrozencornkernelsandfrozenlimabeans1tablespoonlimejuice2teaspoonschilipowder2teaspoonsgroundcumin¼cupchoppedcilantro(optional)



Place the water in a large pot with the onion and celery. Cook, stirring

occasionally,for5minutes.Addtheremainingingredients,except thecilantro.Coverandcookovermediumheatfor20minutes.Stirinthecilantro,ifdesired,andserveatonce.

RecipeHint:Thisisdeliciousoverbakedpotatoes,rolledupinatortilla,stuffedintopitabread,orservedinabowlwithaloafofbreadonthesidetodunkinthesauce.

SAUTEINGWITHOUTOIL

Naturaloilsfoundinplantfoodsareprotectedfromranciditybytheirsurroundingenvironmentofvitamins,minerals,andphytochemicals.Freeoilsspoilquickly.Rancidityproduces“freeradicals”thatdamageyourarteriescausingatherosclerosisandalsodamageyourDNAcausingcancer.

Maryoncebelievedthatvegetableshadtobecookedinoil toturnbrown.Not

so.Water is an excellentmedium for sautéing vegetables. For example, placechopped onions in a nonstick frying pan and coverwithwater. Cook, stirringfrequently,untilallthewaterhasevaporated.Loosentheonionsfromthebottomofthepan.Addmorewaterandrepeattheprocessuntiltheonionsareasbrownasyoulike.Theslowheatingnotonlybringsoutthesweettasteoftheonionbyslowingthebreakdownofthecarbohydratesintosimplesugarsbutalsoremovesgaseous substances that commonly cause indigestion when people eat rawonions.Anyothervegetablecanbebrownedusingthesametechnique.Other flavorful liquids can alsobeused to sauté andbrownvegetables.Try

vegetablebroth,oil-freesaladdressings,soysauce,barbecuesaucemixedwithalittlewater,vinegar,fruitjuice,tomatojuice,salsa,orwaterwithherbs.Inmostoftherecipesinthisbookthevegetablesarecookedinasmallamountofwaterorvegetablebroth.

QuickSpicyLentilChili

2cupsredlentils2quartsvegetablebroth2cupsdicedonion116-ouncecanchoppedtomatoes¼cuptomatopaste2tablespoonschoppedfreshgarlic2tablespoonsbalsamicvinegar2tablespoonsfreshlimejuice1tablespoongroundcumin1tablespoonchilipowder1teaspoonpaprika½teaspoonthymeseveraltwistsoffreshlygroundblackpepperpinchofcrushedredpepperdashofcayennepepper¼cupchoppedfreshcilantro


15minutesCookingTime:30to35minutes

Combinealloftheingredients,exceptthecilantro,inalargesouppot.Bring

toaboiloverhighheat.Reducetheheat,cover,andsimmerovermedium-lowheatfor30to35minutes,untilthelentilsaretender,stirringoccasionally,addingmorewaterorbroth ifneededforproperchiliconsistency.Removefromheat,

stirinthecilantro,andserve.

Thickensoups(andsometimesstews)withinstantmashedpotatoes.Buyabrandmadefromdehydratedpotatoes—nomilk,noeggs.

BeansandThings

215-ouncecanwhitebeans,drainedandrinsed2cupschoppedbroccoli1cupchoppedcauliflower1onion,chopped1ribcelery,chopped½cupchoppedcarrots1largetomato,chopped2tablespoonssoysauce1½tablespoonsmolasses2teaspoonschilipowder2teaspoonsbasil⅛teaspooncayennepepper



1hourPreheattheovento350degrees.Combine the beans and vegetables in a large bowl.Combine the remaining

ingredientsinasmallbowlandpouroverthevegetablemixture;mixwell.Pourintoacasseroledish,cover,andbakefor1hour.Serveplainorrolledupincornorflourtortillas.

RecipeHint:Thisseemslikealotofingredients,butthedishisreallyveryeasytoputtogether,andittastesdelicious.Tosavetime,buycleanedchoppedbroccoliandcauliflowerandsmallcleanedcarrots.

VegetableBeanCasserole

½cupwater1smallonion,chopped1smallredbellpepper,chopped1zucchini,chopped1yellowsummersquash,chopped½teaspoonmincedfreshgarlic115-ouncecanfat-freechilibeansorbakedbeans¾cupfrozencornkernels1teaspoonparsleyflakes¼teaspoonthyme¼teaspoonoregano¼cupgratedsoycheese



Preheattheovento350degrees.Place the water in a large saucepan. Add the onion, red pepper, zucchini,

squash,andgarlic.Cook,stirringfrequently,for7minutes.Addthebeans,corn,andseasonings.Heatthrough,about5minutes.Pourintoacasseroledish.Topwiththegratedcheese.Coverandbakefor10minutes.

Useafoodprocessortoshredonions,carrots,celery,peppers,mushrooms,zucchini,kale,parsley,andcilantrointobite-sizepiecesinseconds.

BlackBeanSloppyJoes

1onion,chopped1greenbellpepper,dicedcupwater

115-ouncecanblackbeans,drainedandrinsed18-ouncecantomatosauce¼cupquick-cookingoatmeal1tablespoonsoysauce½tablespoonpreparedmustard1teaspoonhoney1teaspoonchilipowder6wholewheatbuns



Place theonionandbellpepper inasaucepanwith thewater.Cook,stirring

frequently,untilthevegetablessoften,about5minutes.Meanwhile,mashthebeanswithabeanorpotatomasher(donotuseafood

processor).Addthebeansandremainingingredients,exceptthebuns.Cookoverlowheatuntilheatedthrough,about5minutes.Serve on the buns with your choice of accompaniments, such as onions,

tomatoes,lettuce,pickles,mustard,andketchup.

RecipeHint:Trythisovertoast,potatoes,orgrains.Cannedpintobeansalsoworkwellinthisrecipe.

DON’TGETSUCKERED

You avoided sugar and still got fatter. You used artificial sweeteners on yourcereals and in your coffee and you gained. You order a diet coke with yourcheeseburgerandyourweightgoesup.Why?Sugarhasverylittletodowithfatgain.Carbohydratesprovideourbodywithenergy.Excesscarbohydrate(abouttwo pounds) is stored invisibly in the muscles and liver as glycogen, oreliminatedfromthebodyasheat.It istoowastefulforthebodytoturnexcesscarbohydrateintofat.However,fatiseasilystored.Likewise,sugarhasbeenthescapegoatfordiabetes.Morethan70yearsago

doctors knew that fat paralyzed insulin activity and caused diabetes.Researchhas also shownhowcarbohydrates, evenpurewhite sugar,make insulinworkbetter(byincreasinginsulinsensitivity).Doctorshavebeensuccessfullytreatingadult-onsetdiabetesformorethanfiftyyearswithahigh-carbohydrate,low-fatdiet. Research has shown that nearly two thirds of patients with adult-typediabetes can stop their insulin, and almost always stop diabetes pills, bychangingtheirdietandbyexercising.Don’tgetsuckeredintobelievingsugarcausesdiabetes(orobesity).However,

sugarisnothealthfood.Sugarrotsteeth,raisestriglyceridesinsensitivepeople,andcausesseriousnutritionalimbalanceswhenlargeamountsareconsumed.

Peoplewithdiabeteshaveaseriousmetabolichandicap—theycan’tdefendthemselvesfromdiseaseaswell—forexample,asmallcutcanleadtogangrene.Whenitcomestofood,theyneedtoeatthebestfoodstokeeptheirheart,kidneys,andeyesworkingintooldage.

LouisianaRedBeans

½cupwater1onion,chopped1greenbellpepper,chopped2stalkscelery,chopped1teaspoonmincedfreshgarlic315-ouncecansredbeans,undrained18-ouncecantomatosauce2bayleaves1teaspoonTabascosauce1teaspoonchilipowder1teaspoonpaprika½teaspoonthyme¼teaspoongroundcumin1to2pinchescayennepepper



Place thewater ina largesaucepot.Add theonion,bellpepper,celery,and

garlic.Cook,stirringfrequently,for10minutes.Addtheremainingingredientsandcookforanother10minutes.Serveoverbrownrice.

Nonstick-coatedricecookerscookyourriceperfectlyeverytimeandkeepithot.Brownricetakesmorewatertocook.Tryputtingthewaterinfirstandthenacupofricetogetthecorrectamountofwater.

Slow-CookedLentilStew

2cupslentils5cupsV8juice1onion,chopped1carrot,thinlysliced2stalkscelerywithtops,sliced116-ouncecanstewedtomatoes½teaspoonmincedfreshgarlic½teaspoonoregano¼teaspoonblackpepper



4hoursPlaceallingredientsinaslowcookerandcookonhighfor4hours,oronlow

for8hours.

PepperedBlackBeansandSausage

1onion,chopped1greenbellpepper,choppedcupwater

1teaspoonmincedfreshgarlic315-ouncecansblackbeans,drainedandrinsed115-ouncecantomatosauce1½teaspoonsoregano1½teaspoonsbasil1teaspoonwhitepepper¼teaspooncayennepepperseveraltwistsoffreshlygroundblackpepper6nonfat,meat-freehotdogsorsausages



Place the onion, bell pepper, water, and garlic in a large saucepan. Cook,

stirringfrequently,for5minutes.Addtheremainingingredientsandcookoverlowheatfor15minutes,stirringoccasionally.

RecipeHint:Thismayalsobemadeinaslowcooker.Addallingredientsatonce.Cookonlowfor8hoursoronhighfor4hours.

Putyourvegetablesteworsoupingredientsinaslowcookerbeforeyouleaveforwork.Beforegoingtobedatnight,addwatertowholegrainsanddriedfruits,andahotbreakfastawaitsyouinthemorning.

WilliamsCrockPotChili

1largeonion,chopped1½teaspoonsmincedfreshgarliccupwater

2tablespoonsvegetablebrothpowder2tablespoonshoney1tablespoonredwinevinegar1tablespoonpaprika½tablespoonchilipowder½teaspoongroundcumin½teaspooncinnamon¼teaspoonnutmeg215-ouncecanswhitebeans215-ouncecansblackbeans115-ouncecanredorpintobeans115-ouncecanblack-eyedpeas115-ouncecanchoppedtomatoes



4hoursPlace the onion, garlic, and water in a small saucepan. Cook, stirringoccasionally, for 3minutes. Add all the seasonings, mix well, and heat for 1minute. Combine the beans and tomatoes in a Crock Pot. Add the onion-

seasoningmixture,mixwell,cover,andcookonhighfor4hours.

RecipeHint:Thismayalsobecookedonlowfor8to10hours,soyoucouldprepareitinthemorningbeforeleavingforthedayandcomehometoadelicious,ready-to-eatmeal.

Slow-CookedBeanToppings

One1cupdriedsplitpeas½cupdriedlimabeans½cupdriedwhitebeansorgarbanzos1onion,chopped½teaspoonmincedfreshgarlic2teaspoonsdriedbasil1bayleaf4cupswater

Two1cupdriedkidneybeans½cupdriedpintobeans½cupdriedwhitebeans1onion,chopped½teaspoonmincedfreshgarlic½teaspoonchilipowder½teaspoongroundcumin¼teaspoongroundoregano4cupswater



Addall ingredientsfromeitherOneorTwotoyourslowcooker.Stir.Cover

andcookfor8to10hoursonhigh.

RecipeHint:Thesemixturesfreezewellandaregoodforafastmeal.Trythesedelicioustoppingspouredovertoast,rice,orpotatoes.Wehavecookedthemovernightandweeatthemforbreakfastovertoast.

THEHAZARDSOFNONFATDAIRYPRODUCTS

Dairyproductsshouldbethoughtofas“liquidmeat.”Theyhavesimilaramountsofcholesterolandfat,andlikemeats,havenodietaryfiber.Onewaytheydifferismilkhasvirtuallynoiron,andmeatessentiallynocalcium.

High-fatdairyproductscauseobesity,heartdisease, andcancer, somostofushaveswitchedtolow-fatandnonfatproductsandnowthinkwe’reeatinghealthfood.Wrong!When you take the fat out of dairy products, you increase therelative concentrations of two other troublesome ingredients:milk protein andmilksugar.Cow’smilkprotein is the leadingcauseof foodallergies that includesnotty

nose, ear infections, asthma, bed-wetting, and eczema. It can also causemoreserious,life-threateningimmuneproblems,knownasautoimmunediseases,suchaschildhooddiabetesandglomerulonephritis(kidneydisease).Thenumber-onecause of anemia in children is cow’s milk.Milk has almost no iron, and thecalcium and phosphorus in milk form complexes with iron from other foodsources (like green beans or beef) and prevent its absorption, and cow’smilkprotein causes the child’s intestine to bleed. Cow’smilk can be infectedwithbacteria,suchassalmonella,Listeria,Ecoli,andtuberculosis.BovineAIDSandbovine leukemia viruses infectmore than 60 percent of the dairy herds in theUnitedStates.Thehighanimalproteincontentofnonfatdairyproductscausescalciumloss,whichcontributestokidneystonesandosteoporosis.Lactose,themilk sugar in nonfatmilk, is not digested bymost adults and causes stomachcramps,gas,anddiarrhea.

MainDishes:Pasta

CurriedCouscous

1onion,chopped¼cupwater½cupsliveredalmonds½cupraisins1½teaspoonscurrypowder3¼cupsvegetablebroth2cupscouscous



Place theonion andwater in amediumpot.Cook, stirring frequently, for 3

minutes.Addthealmondsandraisins.Cookforanotherminute.Addthecurrypowder and vegetable broth. Bring to a boil. Stir in the couscous, cover, andremove from heat. Let rest for 5minutes, until the liquid has been absorbed.Fluffwithaforkbeforeserving.

Buylargebagsofbeans,peas,lentils,grains,andpotatoes.Storebeansandgrainsinairtightbottles.Storeallvegetablesandgrainsincooldryplaces.

MoroccanCouscous

½cupwater1onion,chopped1carrot,thinlysliced1greenbellpepper,chopped1tomato,chopped½teaspoongroundcumin¼teaspooncinnamon¼teaspoonturmeric115-ouncecangarbanzobeans,drainedandrinsed4greenonions,chopped2tablespoonschoppedcannedgreenchilies3cupsvegetablebroth2cupscouscous¼cupchoppedfreshparsleyfreshlygroundblackpeppertotaste



Place thewater in a large saucepan.Add theonion, carrot, bell pepper, and

tomato.Cook,stirringoccasionally,for5minutes.Addthespicesandmixwell.Addtheremainingingredients,exceptfortheparsleyandpepper.Bringtoaboil,cover, remove from heat, and let rest for 5 minutes. Stir in the parsley andpepper.Serveatonce.

BlackandYellowCouscous

1½cupswater1cupcouscous¼cuporangejuice¼cuplemonjuice1tablespoonsoysauce¼teaspoongroundcuminseveraltwistsoffreshlygroundblackpepperdashortwoofTabascosauce115-ouncecanblackbeans,drainedandrinsed1½cupsfrozencornkernels,thawed½cupchoppedfreshparsleyorcilantro¼cupchoppedgreenonions



Bringthewater toaboil inamediumsaucepan.Stir inthecouscous.Cover

andremovefromheat.Letrestfor5minutes.Fluffwithafork.Meanwhile,combinetheorangejuice,lemonjuice,soysauce,cumin,pepper,

andTabasco.Setaside.Place the couscous, beans, corn, parsley or cilantro, and green onions in a

bowl.Tosstomix.Pourthesauceoverandtossagain.Servewarmorcold.

Tothawfrozenvegetablesquickly,placeinacolanderandholdundercoldrunningwater.Shakeofftheexcesswateranduse.

SpicyTomatoCouscous

1¾cupsvegetablebroth1cupcouscous1onion,chopped1bunchgreenonions,chopped1teaspoonmincedfreshgarlic128-ouncecanchoppedtomatoes2teaspoonsbasil1teaspoonthyme¼teaspooncrushedredpepper¼teaspoonTabascosaucefreshlygroundblackpeppertotaste



Place1½cupsofthevegetablebrothintoasaucepan.Bringtoaboilandadd

thecouscous.Mixwell,cover,andremovefromheat.Setaside.Place the remaining ¼ cup broth in another saucepan. Add the remaining

ingredients, except for ¼ cup of the green onions. Mix well and cook overmediumheatfor20minutes,stirringoccasionally.Mix the¼cupgreenonions into thecookedcouscousandserve the tomato

sauceoverthecouscous.

Cuttomatoeswithsharpscissorswhilestillinthecan.

DAIRYREPLACERS

WhatamIgoingtoputonmycerealifyouwon’tletmehavemilk?Theideaofdrinking themilk of another animal is rather offensive.Would you drink dogmilk? horse milk? monkey milk? Of course not. You had to make quite anadjustmentasachildwhenyourmothertoldyouto“drinkyourmilkforstrongbones.”You can easily adjust to tasty substitutes for dairy products. You probably

haveyourcerealrightnowwithasweetenerlikesugarorhoneyandfruit.You’llget the same flavors by replacing cow’smilkwith fruit juice.On cereal, juiceprovidesmoistureandsweetness,aswellasacharacteristic fruit flavor. Ifyouwant something creamy andwhite on your cereal try almond or cashewmilk.Ricemilkislow-fatandevenhealthier.Soymilkisoftenstrongandtastesbetterwhendilutedwithwater.The demand for dairy substitutesmade of soy products has led to products

thattastesomuchliketheoriginalyourfamilywillbefooledatthedinnertable.Thereissoycheese,soyyogurt,andsoyicecream.Mostofthemareveryhighinfat,butafewmanufacturersarenowmakinglow-fat,high-proteinvarieties.Thesericher,plant-basedsubstitutesshouldallbeusedsparingly(seethecannedandpackagedproductlistonpage286).

Powerfulantioxidants,likebetacaroteneandvitaminC,thatscavengecell-damangingfreeradicals,areonlyfoundinplantfoods.Dairyandmeatsarecompletelydeficientinthesecancer-andheartdisease-fightingfoodcomponents.

FastestDinnerintheWest

8ouncesuncookedpastaofyourchoice114.5-ouncecanstewedtomatoes½cupmediumsalsa½cupmildsalsa



Putalargepotofwaterontoboil.Dropthepastaintoboilingwaterandcook

accordingtothepackagedirections.Drainandrinse.Combine the remaining ingredients in a saucepan and cook until heated

through,about3minutes.Combinethepastawiththesauceandserveatonce.

RavioliwithQuickMarinaraSauce

113-ouncepackagefrozenSoyBoyRavioli¼cupwater½cupfinelychoppedonion1teaspoonmincedfreshgarlic128-ouncecancrushedtomatoes2teaspoonsItalianseasoningblendseveraltwistsoffreshlygroundblackpepper



Putalargepotofwaterontoboil.Whenthewaterboils,dropintheravioli

andcookaccordingtothepackagedirections.Meanwhile,placethe¼cupwater,onion,andgarlic inamediumsaucepan.

Cook,stirringoccasionally,for3minutes.Addthetomatoes,Italianseasoning,andpepper.Cookoverlowheatfor12minutes,stirringoccasionally.Draintheravioliandtopwithsauce.

RecipeHint:SoyBoyRavioliismadebyNorthernSoy,Inc.Itisanexcellentnondairyravioli.Tostretchthissaucetocovertwopackagesofravioli,add126-ouncejaroffat-freemarinarasaucetotheaboverecipe.Thisisapopulardishformostchildren.Youcanfindothervegetable-filledravioliinsomenaturalfoodstores.

RotiniandGreens

8ouncesuncookedrotiniorotherspiralpasta2tablespoonssoysauce2tablespoonssherry2tablespoonswater1tablespoonlemonjuice1tablespoonhoney1teaspooncornstarch1largeMauiorVidaliaonion,slicedandseparatedintorings¼cupwater110-ouncepackagemixedsaladgreens




accordingtothepackagedirections.Drainandrinse.Meanwhile, combine the soy sauce, sherry, 2 tablespoons water, the lemon

juice,honey,andcornstarchinabowl.Setaside.Place the onion and ¼ cup water in a nonstick frying pan. Cook, stirring

occasionally, for 5 minutes. Stir in the sauce mixture. Cook and stir untilthickened.Removefromheatandaddthepasta.Tossuntilwellcoated.Placethegreensinalargebowl.Addthepastamixtureandtosstomix.Serve

atonce.

OrientalSobaNoodles

8ouncesuncookedbuckwheatsobanoodles1cupvegetablebroth1cupchoppedgreenonions2cupsslicedfreshshiitakemushrooms1redbellpepper,slicedintothinstrips½teaspoonmincedfreshgarlic¼teaspooncrushedredpepper2cupsslicednapacabbage16.5-ouncepackageSmokedTofu,diced2tablespoonssoysauce1tablespoonmirin1tablespooncornstarch



Putalargepotofwaterontoboil.Dropthesobanoodlesintoboilingwater

andcookaccordingtothepackagedirections.Drainandrinse.Meanwhile,place½cupofthebrothinalargenonstickfryingpan.Addthe

green onions, mushrooms, bell pepper, garlic, and crushed red pepper. Cook,stirringfrequently,for4minutes.Addthecabbageandtofu.Cookforanother3minutes.Combinetheremainingingredientswiththerestofthevegetablebrothandmixwell.Stirintothevegetablemixtureandcookandstiruntilthickened.

Stirinthecookednoodles.Cookuntilheatedthrough.Serveatonce.

RecipeHint:SmokedTofuismadebyWildwoodNaturalFoods.Itissoldinmostnaturalfoodstores.Ifunavailable,use1½cupsdicedfirmtofuorseitaninitsplace.

PadThai

8ouncesuncookedricenoodles3tablespoonssoysauce2tablespoonsricevinegar2tablespoonslimejuice1tablespoonketchup2teaspoonssugar¼teaspooncrushedredpeppercupwater

4greenonions,chopped½teaspoonmincedfreshgarlic16.5-ouncepackageSmokedTofu,thinlysliced2cupsmungbeansprouts½cupshreddedcarrot¼cupchoppedcilantro2tablespoonschoppedpeanuts(optional)



Place thenoodles inabowlandcoverwithhotwater.Soak for10minutes.

Drain.Combine the soy sauce, rice vinegar, lime juice, ketchup, sugar, and red

pepperinabowl.Mixwellandsetaside.Place the water in a large nonstick frying pan. Add the green onions and

garlic.Cook,stirringfrequently,for3minutes.Addthetofu,beansprouts,andnoodles.Cookandstirfor2minutes.Addthesaucemixture.Cookandstirforanother 3 to 4 minutes until heated through. Transfer to a serving platter.Sprinklewithcarrot,cilantro,andpeanuts,ifdesired.Serveatonce.

RecipeHint:RicenoodlescanbefoundinmostAsianmarkets.Madefromriceandwater,theyarealsocalledcellophanenoodles.Theydonotneedcooking;justsoakinhotwatertosoften.

ANIMALPRODUCTSUBSTITUTES

Infectiousdiseasesareoneimportantreasontoavoidanimalfoods.Viruses,parasites,andbacteriacrossspecieslines,easilytransmittingdiseasesfromcows,chickens,pigs,andfishtopeople.

Substitutes will eliminate the fat, cholesterol, and animal protein that animalproductsbringtothetable.EggReplacer(Ener-GFoods)isaflourproductusedtobindingredientsinplaceofeggs.(Theproductdoesnotresembleeggsinanyway.)WhenusingEggReplacer,besuretobeatthemixtureinthewateruntilitbecomesfrothy.Guargumisusedforthickeningsaladdressingsinsteadofoil.Itisstirredintothedressingandthickensinonehourwithoutheating.Agar-agarandEmesKosherGelatinareusedwhenarecipesuchasmoldedsaladcallsforgelatin.Riceandsoymilkareusedwhenyouwouldusecow’smilkinarecipe.They

work well to make “cream” soups and stews. Textured vegetable protein andseitan (wheat protein) are used to make fake meats, poultry, and fish. Lunchmeats, burgers, hot dogs, and cheesesmade of soy and grain products can beusedinrecipesasmeatsubstitutes.Seethelistofcannedandpackagedproductsonpage286forsomegreatsubstitutionideas.

CreamyBroccoliPasta

8ouncesuncookedpastaofyourchoice½cupwater2leeks,thinlysliced2cupssmallbroccoliflorets1cupsoyorricemilk2teaspoonscornstarch2teaspoonschoppedfreshbasilteaspoonTabascosauce



Putalargepotofwaterontoboil.Dropinthepastaandcookaccordingtothe

packagedirections.Drainandrinse.Meanwhile,placethewater,leeks,andbroccoliinasaucepan.Cook,stirring

frequently,for8minutes.Combinetheremainingingredientsinabowl.Addtothevegetablemixtureandcookandstiruntilthickened.Serveoverthepasta.

PastaJumble

cupwater1onion,chopped½cupcelery,chopped½teaspoonmincedfreshgarlic128-ouncecanchoppedtomatoes115-ouncecankidneybeans,drainedandrinsedfreshlygroundblackpeppertotaste½pounduncookedspiralpasta3mediumtomatoes,chopped2tablespoonschoppedcannedgreenchilies2leavesSwisschard(stalksremoved),slicedin¼-inchpiecesdashortwoofTabascosauce



Place thewater,onion, celery, andgarlic ina large saucepan.Cook, stirring

occasionally,for5minutes.Addthecannedtomatoesandbeans.Cookoverlowheatfor15minutes.Seasonwiththepepper.Meanwhile, cook the spiralpasta inboilingwater for8 to10minutes,until

just tender. Drain and add to the bean and tomato mixture. Add the freshtomatoes, green chilies, Swiss chard, and Tabasco sauce. Cook until heatedthrough.

VegetablePasta

2teaspoonschoppedfreshgarlic½teaspooncrushedredpepper½cupfinelychoppedfreshbasil2tablespoonssoysauce1pounduncookedvegetablespiralpasta2cupsfrozenchoppedhashbrownpotatoes4cupsfrozenmixedvegetables



Placethegarlic,crushedredpepper,basil,andsoysauceinasmallsaucepan.

Setaside.Bring6quartsofwatertoaboilinalargepotandcookthespiralpastafor 5 minutes; then add the potatoes and mixed vegetables and cook anadditional5minutes.Drainthepastaandvegetables,savingsomeofthecookingwater.Add1cupofthecookingwatertothegarlic-basilmixtureandheatitinthe saucepan. Pour the heated mixture into the pasta and vegetables.Mix allingredientstogether,addingreservedcookingwaterasneededformoisture.

ArtichokePastaSauce

½cupwater1onion,chopped1greenbellpepper,chopped1½teaspoonsmincedfreshgarlic116-ouncecanwater-packedartichokehearts,drained⅛cupslicedblackolives(optional)215-ouncecansfat-freepastasauce1teaspoondillweed



Place thewater ina saucepanwith theonion,bellpepper,andgarlic.Cook,

stirringfrequently,untiltender,about10minutes.Addtheremainingingredientsand bring to a boil. Reduce heat, cover, and simmer over low heat for 10minutes.

RecipeHint:Trythissauceoverangelhairpasta.Putthewaterontoboilwhenyoustartthisrecipeanddropthepastainwhenyoucoverthesauceforthefinalcooking.

OrientalPasta

1teaspoonmincedfreshgarlic1teaspoongratedfreshgingerroot⅛to¼teaspooncrushedredpepper1cupshreddedcarrot2cupsbroccoliflorets½cupwater¼cupsoysauce½poundslicedfreshmushrooms1bunchgreenonionscutinto1-inchpieces½pounduncookedudonorsobanoodles1tablespooncornstarchmixedin2tablespoonscoldwater



Placethegarlic,ginger,redpepper,carrot,andbroccoliinawokorlargepan

with the½cupwater and2 tablespoonsof the soy sauce.Cookand stir for 5minutes. Add the mushrooms and green onions. Cook, covered, for about 5minutes.Meanwhile,preparethepastaaccordingtothepackagedirections.Drain.Toss

withtheremaining2tablespoonssoysauce.Add the cornstarch mixture to the vegetable mixture, cook, and stir until

thickened.Addtothepasta.Mixwell.

RecipeHint:Addsomebabycorn,snowpeas,and/orchoppedleafygreenswhenyouaddthemushroomsformorevariety.Buyshreddedcarrotandchoppedbroccoliinbagsandusepreslicedmushroomstosavetime.

MeatyMushroomStroganoff

1pounduncookedfettuccinecupwater1largeonion,chopped1poundslicedfreshmushrooms18-ouncepackageBeyondRoastBeef,thawedandsliceddashofcayennepepper2tablespoonswhitewine2tablespoonssoysauce1cupsoymilk1cupvegetablebroth2tablespoonscornstarchmixedin¼cupcoldwater



Putalargepotofwaterontoboil.Dropthefettuccineintoboilingwaterand

cookaccordingtothepackagedirections.Drainandrinse.Meanwhile,placethewaterandonioninalargenonstickfryingpanandcook

for 2 to 3minutes.Add themushrooms and cookuntil they are slightly limp.Add the remaining ingredients, except for the cornstarchmixture.Mix.Coverandcookoverlowheatfor20minutes,stirringoccasionally.Addthecornstarchmixturetothepan,cook,andstiruntilthickened.Serveoverthefettuccine.

RecipeHint:BeyondRoastBeefismadebyIvyFoodsinSaltLakeCity.It

issoldfrozeninmostnaturalfoodstores.SavorySeitanbyLightlifeFoodsinGreenfield,Massachusetts,isanotherdeliciousglutenproductthatmaybeusedinthisrecipe.Theseproductsaremadefromwheatglutenandtasteverysimilartomeat.Theyareoftenreferredtoas“meatfromwheat.”

PASTA—FAST&EASY

Mostdrypastascookineighttotenminutes.Smallerpastas,suchasorzo,cookevenfaster(fiveminutes).Couscousisapastathatcanbepreparedbypouringboilingwateroveritandlettingitsitforfiveminutes.Freshpastascookintwotofourminutes.To cook pasta, bring a large pot ofwater to a boil.Drop the pasta into the

boilingwateralittleatatimesoyoudon’tstoptheboiling.Stirtoseparate,thencookuncoveredatarollingboiluntiltender.Checkthepastafrequentlytowardtheendofthecookingtimesothatitdoesn’tgettoosoft.Testbybitingintothepasta.Itshouldbefirmbutnotovercooked.Ifyouaregoingtoserveithotwitha sauce, drain, but do not rinse. Rinsing removes the starch on the pasta that

helpsthesaucesticktoit.Toservecoldinsalads,drainandrinseincoldwater.Leftoverpastacanbefrozen.Pastareheatseasilyinamicrowave.Thebestwaytocookpastais inalargestainlesssteelpotwitharemovable

linerwithholesinit.Whenthepastaisfinishedcooking,justliftthelineroutofthe boiling water, shake, and pour the pasta into a bowl. This avoids the oldawkward and dangerousmethod of pouring a heavy pot of boilingwater andpastanoodlesintoacolander.

Multiplesclerosisisrarewherethedietislowinanimalfats,andhighinplantfoods,suchastraditionalpasta-eatingItaliansandrice-eatingJapanese.Alow-fatdietisalsothebesttreatmentforMS.

SpicyMongolianNoodles

10ouncesuncookedudonnoodlescupwater

1tablespoongratedfreshginger2teaspoonsmincedfreshgarlic1bunchgreenonions,cutin½inchpieces4ouncesfreshshiitakemushrooms,stemmedandsliced4cupsvegetablebroth¼cupsoysauce½teaspoonSambalOelek(groundfreshchilipaste)110½-ouncepackageextrafirmlitesilkentofu,cutintocubes4cupsslicedbokchoygreens,stalksremovedcupchoppedcilantro



Bringalargepotofwatertoaboil.Addthenoodlesandcookuntiltender,8

to10minutes.Drainandsetaside.Meanwhile,placethe cupwater,gingerandgarlicinalargesouppot.Cook,

stirring,for2minutes.Addtheonionsandmushroomsandcookfor3minutes.Addthebroth,soysauceandchilipaste.Coverandbringtoaboil.Addthetofuand bok choy and cook for 2minutes. Turn off the heat and add the cookednoodlesandcilantro.Stirtomix.Serveatonce.

RecipeHint:Tosavetime,shredthebokchoyinafoodprocessor.Ifyoucan’tfindshiitakemushrooms,usecreminioroystermushrooms.

PastawithChiliSauce

1pounduncookedpastaofyourchoice115-ouncecanfat-freevegetarianchili115-ouncecantomatosauce114.5-ouncecanstewedtomatoes½cupwater1onion,finelychopped




accordingtothepackagedirections.Place the chili, tomato sauce, stewed tomatoes, and water in a saucepan.

Cook,stirringoccasionally,for5minutes.Drainthepastaandplaceinabowl.Pourthesauceoverthepastaandserve

toppedwiththechoppedonion.Thisisalsogoodoverbrownriceorpotatoes.

FreshBasilandPepperPasta

1pounduncookedvegetablecurlypastacupwater1bunchgreenonions,chopped115-ouncecangarbanzobeans,drainedandrinsed110-ouncejarroastedredpeppers,choppedcupchoppedfreshbasilleaves

1tablespoondrainedcapersfreshlygroundblackpeppertotaste




accordingtothepackagedirections.Meanwhile,placethewaterinasaucepotwiththegreenonions.Cookfor2

minutes, then add the remaining ingredients. Cook, stirring frequently, for 5minutes.Drainthepastaandplaceinabowl.Pourthesauceoverandmixwell.Serve

atonce.

Stackthebasilleavesinpilesandcutwithsharpknife.

SummerFettuccine

1poundfettuccineorotherpasta½cupwater½teaspoonmincedfreshgarlic1smallonion,cutinwedges2largetomatoes,chopped2yellowsummersquash,thinlysliced1cupcutfreshgreenbeans1cupcorn¼cupfinelychoppedfreshbasil2tablespoonschoppedfreshparsley16-ouncecantomatopastefreshlygroundblackpeppertotaste



Bring a large pot of water to a boil. Add the pasta and cook according to

packagedirections.Placethewaterinalargesaucepan.Addthegarlicandonionandcookfor2

minutes. Add the tomatoes, squash, green beans, and corn. Cook, stirringfrequently,for5minutes.Add the basil, parsley, and tomato paste. Cook over low heat, stirring

occasionally,forabout15minutes,oruntilvegetablesaretender.Seasontotaste

withpepper.Drain the pasta in a large bowl. Spoon the sauce over the pasta and serve

immediately.

RecipeHint:1cupofslicedmushroomsmaybesubstitutedforthecorn,andzucchinimaybesubstitutedforthesummersquash.Trythiswithgnocchiinsteadofpasta.

MustardyPasta

1pounduncookedlinguineorspaghetti2cupssmallcauliflowerflorets2cupssmallbroccoliflorets¼cupwater½cupthinlyslicedleeks1teaspoonmincedfreshgarlic1tomato,chopped2tablespoonssnippedfreshparsley2tablespoonsDijon-stylemustard1tablespoonbalsamicvinegarseveraltwistsoffreshlygroundblackpeppersoyparmesancheese(optional)




accordingtothepackagedirections.Addthecauliflowerandbroccoliduringthelast3minutesofcookingtime.Meanwhile,placethewaterinasmallnonsticksaucepan.Addtheleeksand

garlic. Cook, stirring occasionally, for 2 minutes. Add the tomato, parsley,mustard,vinegar,andpepper.Cookforanother3minutes,stirringoccasionally.Drainthepastaandvegetables.Placeinabowl.Addthetomatomixtureand

tosswell tomix.Sprinklewithsomesoyparmesancheese, ifdesired.Serveatonce.

BARBECUES&PICNICS

Somesunshineisnecessaryforgoodhealth.YourbestsourceofvitaminDissunlightwhichconvertsplantsterolstotheactivevitamininyourskin.MilkisnaturallydeficientinvitaminD,andonlycontainsthisfat-solublevitaminifaddedduringmanufacturing.

SummertimebarbecuesareanAmericantraditionthathealthyvegetariansdon’thave to give up. You can grill vegetarian hot dogs made from nonfat soyproducts and gluten and hamburgers made from nonfat soy products, gluten,potatoes,legumes,and/orgrainproducts(seerecipeonpage203andthelistofcannedandpackagedproductsonpage286).Placebetweenwholewheatbuns

and use all your favorite condiments: mustard, ketchup, pickle relish, onions,lettuce, and tomatoes. Shish kebabs are made with marinated vegetables andgrilled.Roast corn on the cob and foil-and-parchment-paperwrappedpotatoesandvegetables.Bringahealthypotatosalad,bakedbeans,orgreensaladwithfat-freedressing (see recipesonpages48-52). If youdon’tmention it, friendsand family who still insist on burning the cow on a sunny holiday afternoonwon’tevennoticeyou’reeatingsomethingdifferent.Grilling over charcoal or gas flames? Combustion of fats from the foods

produces cancer-causing substances. Fortunately, with low-fat foods you willavoidthedrippingsthatcancausesuchreactions.Woodsmokeandcharcoalalsocontain substances that may cause cancer. Gas flame grills are the cleanest;however, you may feel that too much is sacrificed by avoiding the familiarflavorsleftbytheburningwoodorcharcoal.

CreamySpinachPasta

10ouncesdriedspinachfettuccine16-ouncebagtriple-washedbabyspinachleaves1cupfreshbasilleaves½teaspoonfreshmincedgarlic1cupsoftlitesilkentofudashsaltcupvegetablebroth1½cupshalvedcherrytomatoesfreshlygroundblackpeppertotaste



Bring a large pot of water to a boil. Add the pasta and cook according to

packagedirections.Justbeforethepastaisdone,addthespinachandcookuntilwilted,30to45seconds.Meanwhile, place the basil and garlic in a food processor and process just

until chopped. Add the tofu and the salt. Process until smooth. Place in asaucepanwiththevegetablebrothandheatgently—donotboil.Drain the fettuccine and spinach. Place in a serving bowl, pour the tofu

mixtureover thepastaandtosswell tomix.Sprinkle thecherrytomatoesoverthepastaandseasonwithpepper.

RecipeHint:Tomakethisdishalittlespicier,addadashortwoofTabasco

saucetothetofumixture.Ifyouarearealspinachlover,usetwobagsofthebabyspinachleavesinsteadofone.

Bresson’sNoodlesandBeans

112-ouncepackagespiralpastacupwater

1onion,chopped1greenbellpepper,chopped1cupslicedfreshmushrooms1stalkcelery,sliced1smallzucchini,chopped115-ouncecanblackbeans,drainedandrinsed115-ouncecangarbanzobeans,drainedandrinsed114.5-ouncecanstewedtomatoes




accordingtothepackagedirections.Drain.Meanwhile,placethewaterinalargesaucepot.Addtheonion,bellpepper,

mushrooms,celery,andzucchini.Cook,stirringfrequently, for5minutes.Addtheremainingingredientsandthepasta.Mixwellandsimmeroverlowheatfor15minutes.

RecipeHint:Tochangetheflavorofthisdish,useItalian-style,Mexican-style,orCajun-stylestewedtomatoes.Thisrecipefreezeswell.

PastaPrimavera

½cupwater1tablespoonsoysauce1cupslicedfreshmushrooms1cupbroccoliflorets2greenonions,chopped1teaspoonmincedfreshgarlic8ouncesuncookedlinguineorspaghetti2cupssnowpeapods6asparagusspears,cutinto1½-inchpieces1redbellpepper,cutintothinstrips½cupsoyorricemilk1teaspoonsliveredfreshbasilseveraltwistsoffreshlygroundblackpepper¼cupsoyparmesancheese(optional)



Putalargepotofwaterontoboilbeforestartingtocookthevegetables.Place the water and soy sauce in a large frying pan. Add the mushrooms,

broccoli,greenonions,andgarlic.Cook,stirringfrequently,for5minutes.

Dropthepastaintoboilingwater.Add the snow peas, asparagus, and bell pepper to the vegetables. Cook for

another5minutes.Addthemilk,basil,andpepper.Cook,stirringoccasionally,foranother5minutes.Drain the pasta. Ladle the vegetables over the pasta and top with the soy

parmesancheese,ifdesired.

Forperfectpastaeverytime,bringthewatertoaboil.Addthepastaalittleatatimesothatthewaterdoesnotstopboilingandthepastadoesn’tsticktogether.

DININGOUTMCDOUGALL-STYLE

Peoplefailtofindhealthyrestaurantmealswhentheydon’tcommittoeatrightbeforetheylookatthemenu.Whenfacedwithlessthanidealfoodselections,choosewhitericeandwhitebreadoveranimalproductsandgreasyfoods.

Wecanfindahealthy,great-tastingmealforourselvesineightoutoftenrestaurants.Forbreakfast,Johnordersawholegraincoldcerealwithfruitjuiceorhotoatmeal,hashbrownpotatoescookedwithoutgreaseandtoppedwithsalsaorketchup,wholewheattoastandjelly,freshfruit,andherbaltea.Forlunchanddinner,welookforavegetarianrestaurantandstayawayfromtheeggs,cheese,andoilontheirmenu.Chinese,Thai,andJapaneserestaurantscaneasilymakeanoil-free,animal-freetoppingtogooverrice(usuallywhiterice).Indianrestaurantshaveatraditionofvegetariancooking—tellthewaiterto“holdtheghee”(clarifiedbutter).Chefsatmostfinediningestablishmentsconsidercookingyouapurevegetariandishwithnooiltobeawelcomechallenge—ifyougivethemnotice.

Fastmealscanbehadatsaladbars—justleaveouttheselectionswithmayonnaiseandoliveoil.ManyMexicanrestaurantscanputtogetheraburritoortostadamadewithoil-freepintoorblackbeans,lettuce,tomatoes,andsalsa.Pizzawithoutthecheeseisalmostperfect,exceptfortheoilinthecrustandthewhiteflour.Topwithgenerousamountsoftomatosauceandvegetables.Juskask.You’llbesurprisedhowhappymostrestaurantsaretohaveyourbusiness.

MushroomStroganoff

6tablespoonswhitewine1onion,chopped1poundslicedfreshmushrooms2tablespoonssoysauce110-ouncepackagelitesilkentofu1tablespoonlemonjuice½teaspoonWorcestershiresaucefreshlygroundblackpeppertotaste



Place3tablespoonsofthewineinalargefryingpan.Addtheonionandcook,

stirring occasionally, for 3minutes.Add themushrooms, 2 tablespoons of thewine,andthesoysauce.Cook,stirringfrequently,for5minutes.Meanwhile,placethetofuinafoodprocessorwiththeremaining1tablespoon

wine and the lemon juice. Process until smooth. Pour into the pan with themushroomsandonions.Mixwell.Addtheremainingingredientsandstiruntilheatedthrough.Serveoverpasta.

RecipeHint:Putthewaterontoboilforthepastawhenyoustarttocooktheonions.Whenthewaterisboiling,dropthepastainanditwillbereadyataboutthesametimeasthestroganoff.Tosavetime,buypresliced

mushrooms.

MexicanPasta

1pounduncookedfettuccine1onion,chopped1greenbellpepper,chopped1teaspoonmincedfreshgarlic½cupwater115-ouncecanblackbeans,drainedandrinsed1cupfrozencornkernels1½cupschoppedtomatoes14-ouncecandicedgreenchilies½teaspoonoregano½teaspoonchilipowder1tablespoonchoppedfreshcilantro1lime(optional)



Cookthefettuccineaccordingtothepackagedirections.Drainandsetaside.

Meanwhile,placetheonion,bellpepper,garlic,andwaterinalargepot.Cook,stirringfrequently, for4minutes.Addthebeans,corn, tomatoes,greenchilies,oregano, and chili powder. Cook, stirring frequently, for 5 minutes. Add thecookedfettuccineandcilantro.Cookuntilheatedthrough,about1minute.Cutthelimeinhalfandsqueezethejuiceoverthepastabeforeserving,ifdesired.

Makealistforeachstoreyouplantoshopat:thesupermarketandthenaturalfoodstore.Groupitemsaccordingtothefloorplanofthestoretopreventduplicationofsteps.Startwiththefirstsectionyoucometo,thenmethodicallyimagineawalkthroughthestore.

MexicanSeitanPasta

1onion,chopped1cupwater8ouncesbeef-flavoredseitan,chopped214.5-ouncecansMexican-stylestewedtomatoes1cupuncookedpasta(wagonwheels,macaroni,smallshapes:trees,leaves,etc.)



Place theonion inamediumpotwith cupof thewater.Cookandstir for1

minute. Add the seitan. Cook, stirring frequently, for 4 minutes. Add thetomatoesandremainingwater.Bring toaboil.Add thepasta.Coverandcookoverlowheat,stirringoccasionally,for20minutes,untilthepastaistender.

RecipeHint:Therearemanyseitanproductsonthemarket(seethecannedandpackagedproductslistonpage286).

BowTieswithBeanSauce

1pounduncookedbowtiepasta½cupvegetablebroth½teaspoonmincedfreshgarlic110-ouncebagwashedspinach,chopped115-ouncecancannellinibeans,drainedandrinsed115-ouncecanredbeans,drainedandrinsed1tablespoonsoyparmesancheese¼teaspoonredpepperflakes



Cookthepastaaccordingtothepackagedirections.Drainwell.

Meanwhile,placethevegetablebrothinalargesaucepan.Addthegarlicandcookfor2minutes.Addthespinachandstirfrequentlyuntilithaswilted,about3 minutes. Add the remaining ingredients. Mix well and cook for another 5minutes.Tossthebeanmixturewiththehotpasta.Serveatonce.

MainDishes:General

Haystacks

8cupsfat-freebakedtortillachips1recipeFastRefriedBeans(page124)¾cupchoppedgreenonions2cupssalsa14-ouncecandicedgreenchilies14-ouncecanchoppedripeolives(optional)1cupchoppedtomatoes



Placeallingredientsinseparatebowls.Toassemble,layeringredientsoverthe

chipsintheordergiven.Eatwithyourfingers,oruseaforkifyoumust.

VegetableBurritos

cupwater1onion,chopped1redbellpepper,chopped½poundslicedmushrooms2zucchini,chopped110-ouncecanRo-telchoppedtomatoesandgreenchilies2cupschoppedfreshspinach6to8wholewheattortillas



Place thewater ina large fryingpan.Add theonionandbellpepper.Cook,

stirringoccasionally,for5minutes.Addthemushroomsandzucchiniandcookfor5minuteslonger.Stirinthetomatoesandcookforanother5minutes.Addthespinachandstiruntilwilted,about1minute.Placealineofthevegetablemixturedownthecenterofatortilla,rollup,and

eat.

RecipeHint:Buyslicedmushroomsinthesupermarket.Useafoodprocessortochoptheonion,bellpepper,andzucchini.Thismayalsobeusedasastuffingforpitabread.

INSTANTCUPMEALS

Wearedesignedasseekersofsalt,becauseofthepleasurabletastebudsonthetipofourtongue.Foodmanufacturersknowthis...theyusuallyuseinexpensivesalttoaddtasteratherthanspendmoneyonflavorfulingredients.Mostpeopleenjoy,withoutadverseeffects,smallamountsofsalt.

Convenience is almost as important to most people as healthful-ness whenchoosing foods these days.Dehydratedmeals in a cup are a four-step (thirty-second)process: (1)boilwater, (2)pourwater intocup, (3) stir, and (4)cover

andwait fiveminutes.You can have oatmeal for breakfast, split pea soup forlunch,riceandpastapilaffordinner,andaricepuddingfordessert.Thosewithaheartierappetitecanaddamicrowavedbakedpotatooragreensalad to lunchanddinnerorhave twocups.The soupsanddinnersmakeagreat topping forrice,pasta,orabakedpotato.There are many manufacturers of instant cup meals and a wide range of

quality. Begin by reading the label; check for animal products (milk, butterpowder, whey, chicken, eggs, etc.), added oil, and excessive salt. Somecompanies skimp on ingredients which leaves you with an uninteresting andsometimesinediblemeal.Dr.McDougall’sRightFoodsarelowerinsodiumthanmostinstantcupmeals

(480mg/cuporless)anduseonlythebestquality,mineral-rich,naturalseasalt.Thefinestingredientsfromaroundtheworldarecombinedtobringyouoneofthefewpreparedfoodsthatdoesn’thavethatpackagedfoodflavor.Findtheminyourgroceryandnaturalfoodstoreorcall(800)367-3844toorderbymail.

Tostadas

6to8softcorntortillas215-ouncecansnonfatrefriedbeans1½teaspoonschilipowder½teaspoongroundcumin¼teaspoongarlicpowder2tomatoes,chopped1bunchgreenonions,chopped1cupshreddedlettuce1cupfreshsalsa



Preheattheovento350degrees.Placethecorntortillasonanonstickbakingsheetandbakeuntilcrispy,about

10minutes.Meanwhile, combine the beans with the chili powder, cumin, and garlic

powderinasmallsaucepan.Cookoverlowheatuntilheatedthrough,about10minutes.Spreadthebeanmixtureovercrisptortillasandtopwiththetomatoes,green

onions,lettuce,andsalsa.

SoftBlackBeanTostadas

315-ouncecansblackbeans,undrained2teaspoonschilipowder1teaspoongroundcumindashortwoofTabascosauce6softcorntortillas2tomatoes,chopped1½cupsshreddedleaflettuce1cupfreshsalsa



Place the beans in a saucepan with the chili powder, cumin, and Tabasco

sauce.Cookoverlowheatuntilheatedthrough,about10minutes.Placeabout½cupofbeansonaplate.Place1corntortillaoverthebeansandflattenslightly.Coverthetortillawithmorebeans,thenlayerontheremainingingredientsintheorderlisted.Repeatwiththeremainingtortillas.

SouthwestVegetableBurritos

½cupwater1bunchgreenonions,chopped1greenbellpepper,slicedintostrips1redbellpepper,slicedintostrips1cupslicedfreshmushrooms1zucchini,cutlengthwiseinquarters,thensliced1cupfrozencornkernels,thawed1tablespooncornstarch1½cupssalsa12cherrytomatoes,cutinhalf¼cupchoppedfreshcilantro6largewholewheattortillas



Place the water in a large nonstick frying pan. Add the green onions, bell

peppers,mushrooms, and zucchini. Cook, stirring occasionally, for 5minutes.Addthecornandcookforanother2to3minutes.Mix the cornstarch into the salsa and add to the vegetables. Cook, stirring

until thickened. Add the tomatoes and cook for 1 minute longer. Stir in thecilantroandremovefromheat.

Toserve,placealineofthevegetablemixturedownthecenterofatortillaandtopwithmoresalsa,ifdesired.Rollupandeat.

Mixleftoverbeanorvegetabledisheswithbreadorcrackercrumbs,oroatmeal.Flattenthemixtureintopancakesandlayerbetweenplasticwraporparchmentpaper.Freeze.Brownonanonstickgriddleorbakeintheoven;servewithgravyorsauceortopwithaninstantsoupcup.

VegetableBeanEnchiladas

cupwater½cupchoppedgreenbellpepper½cupchoppedgreenonions115-ouncecanblackbeans,drainedandrinsed1cupfrozencornkernels,thawed1tablespoondicedcannedgreenchilies2teaspoonsmincedfreshgarlic2teaspoonsgroundcumin3cupsEnchiladaSauce(page221)10to12corntortillas



Place thewater, bell pepper, andgreenonions in a saucepan.Cook, stirring

occasionally,for5minutes.Addthebeans,corn,chilies,garlic,andcumin.Mixwell.Preheattheovento375degrees.Pour1cupoftheenchiladasauceinthebottomofabakingdish.Wrapthetortillasinaclothandheatonhighinthemicrowavefor1minute.

Spoonabout¼cupofthebeanmixtureoneachandrollup.Layseamsidedownin the baking dish. Pour the remaining sauce over the top. Bake for 15 to 20minutes,oruntilbubbly.Removefromtheovenandserveatonce.

EXERCISEFORHEALTH&FITNESS

Itissaferandmoreeffectivetoaddtimetoyourexercisethantoincreaseintensity.Addtenminutestoathirty-minutesessionandburn33percentmorecalories.Youcanloseweightandimproveyourhealthsimplybychangingyourdiet.Butwhynotgetreallyhealthyandfitwithdailyexercise?Atleastthirtyminutesdonethreetofivedaysaweekisbest.Mostimportantistofindanexerciseprogramyouenjoysoyouwillkeepdoingit.Walkingissomethingalmostanyonecandosafely.Morestrenuousexerciseswillrequireconditioningandtraining.Considerjoiningahealthcluborhiringapersonalcertifiedexercisetrainertogetprofessionalhelpandgetofftotherightstart.

Withexerciseyouloseweightfasterandputonattractivemuscle.Youreduce

yourriskofheartdisease.Bloodpressureandtriglyceridesgodown,and“good”HDLcholesterolgoesup.Exercisereducesstressandrelievesminoranxietyanddepression. Overall, studies show you will live longer if you make regularexerciseapartofyourlife.You certainly should change your diet before you start a serious exercise

program,becausethischangewillovernightreduceyourriskofaheartattack,whichmaybebroughtonbyoverexertion.Youmayalsowanttoseeyourdoctorbeforeyoustart,especiallyifyouhavehadhealthproblemsinthepast.

PotatoEnchiladas

216-ouncejarsParrotBrandEnchiladaSaucecupsalsa2cupsmashedpotatoes(seehint)8to10wholewheattortillasorsoftcorntortillas¾cupchoppedgreenonions¾cupfrozencornkernels,thawed14-ouncecandicedgreenchilies

Servings:4to6PreparationTime:10minutes(needmashedpotatoes)CookingTime:30minutes

Preheattheovento350degrees.Spread1cupofthesauceoverthebottomofacoveredcasseroledish.Stirthe

salsaintothemashedpotatoesandmixwell.Spreadalineofpotatoesdownthecenterof each tortilla; sprinkleon somegreenonions, corn, andgreenchilies.Rollupandplaceseamsidedowninthecasserole.Repeatuntilall ingredientsare used. Pour the remaining sauce over the tortillas, cover, and bake for 30minutes.

RecipeHint:Ifyoudonothaveleftovermashedpotatoes,useinstantmashedpotatoes.Makethemwithallwaterorusewaterandsoyorricemilk.Donotaddbutteroroil.Wealsomakeasoftpotatomixtureby

cookingfrozenchoppedhashbrownpotatoesinwateruntilsoft.Usetwiceasmanypotatoesaswaterandcookforabout25minutes.Ifyouprefertomakeyourownenchiladasauce,thereisaneasyrecipeonpage221.

Spinach-RiceEnchiladas

¼cupwater1onion,chopped16-ouncebagtriple-washedbabyspinachleaves2cupscookedbrownrice1tablespoonsoysauce1teaspoongroundcumin216-ouncejarsParrotBrandEnchiladaSauce8to10softcorntortillas



Preheattheovento350degrees.Placethewaterandonioninamediumsaucepan.Cook,stirringoccasionally,

untiltheonionsoftensslightly,about3minutes.Addthespinachandstiruntilitsoftens,about2minutes.Removefromheat.Addtherice,soysauce,andcumin.Mixandsetaside.Spread1cupofthesauceoverthebottomofacoveredcasseroledish.Spread

a lineof thespinach-ricemixturedownthecenterofeach tortilla.Rollupandplaceseamsidedowninthecasserole.Repeatuntilallingredientsareused.Pourtheremainingsauceoverthetortillas,cover,andbakefor30minutes.

Whole-graininstantriceandquick-cookingoatmealarefoundonsupermarketshelvesandcanbemadeinafractionofthetimeastheoriginalgrain.Instantmashedpotatoes(madewithoutmilkoreggs)arereconstitutedinminuteswithalittlehotwater.

BlackBean,Corn,andRiceBurritos

1½cupssalsa115-ouncecanblackbeans,drainedandrinsed111-ouncecancorn,drainedandrinsed14-ouncecanchoppedgreenchilies1tomato,chopped½teaspoonmincedfreshgarlic1teaspoonchilipowder½teaspoongroundcumin2cupscookedbrownrice12fat-freeflourtortillas½cupchoppedgreenonions¼cupchoppedcilantro



Place½ cup of the salsa in a saucepan.Add the beans, corn, green chilies,

tomato,garlic,chilipowder,andcumin.Cook,stirringoccasionally,forabout8minutes.Stirinthericeandheatthrough.Wrapthetortillasinaclothandheatfor2minutesinthemicrowave.Spreada

lineofthebeanandricemixturedownthecenterofeachtortilla,sprinkleonafewgreenonionsandcilantro, then finishwith someof the salsa.Rollupand

eat.

MexicanLasagne

1smallonion,chopped1cupslicedfreshmushroomscupwater214.5-ouncecansMexican-stylestewedtomatoes215-ouncecanspintobeans,drainedandrinsed14-ouncecanchoppedgreenchilies1teaspoonchilipowder8corntortillas1bunchgreenonions,finelychopped



Preheattheovento350degrees.Placetheonionandmushroomsinamediumsaucepanwiththewater.Cook,

stirringoccasionally, for2minutes.Add the tomatoes,beans,chilies,andchilipowder.Mixwellandcookfor3minutes.Place4ofthecorntortillasoverthebottomofanonstick9×12-inchbaking

dish. Pour half of the bean mixture over the tortillas. Layer the remainingtortillasover thebeanmixture, thenpour the remainingbeanmixtureover thetortillas.Sprinklethegreenonionsoverthetopandbakefor30minutes.

RecipeHint:Youcouldsprinklesomegratedsoycheeseoverthetopofthiscasserole,ifdesired.Also,itmaybemadewithouttheonionsandmushrooms.Combinethetomatoes,beans,chilies,andchilipowderinabowl.Thenjustlayerthetortillasasaboveandbakeasdirected.

WHATKINDOFACOOKAREYOU?

Areyouthekindofcookwhospendshours thinkingaboutandpreparingyourmeals?Youcanmodifyyourgourmetrecipesbyleavingouttheoilsandanimalproducts.Thereareover1,700 recipes in theMcDougallbooks.Many recipesarequiteelaborateandtaketime.Mostofthemealsinourhomearemadeinthestyleofthisbook—quickandeasy,butstillverytasty.Forexample,Marywill

makeabowlofpastawithmarinarasauceandserveitwithasimplegreensalad.Asoupmealinourhomeisalargepotofbeanorvegetablesoupservedwithaloafoffreshbread.Ifyou’reasimplecook,thenvegetablefoodsareidealforyou.Bakeapotato

or two in themicrowave.Boil a bag of precooked frozen vegetables. Top thepotatoeswith salsa,oil-free saladdressing,or an instant soup.Makea low-fatvegetable burger with a whole wheat bun and garnish with lettuce, tomatoes,onions, mustard, ketchup, and relish. Boil some pasta and top with a bottledmarinarasauce.Thisentirebook isdedicated to thecookwhodoesn’twant tospendtimeinthekitchenbutstillwantsgreat-tastingmeals.Peopleoftentellusthatsincechangingtheirdietstheyenjoycookingagain.

Manywomen comment on their husbands’ newfound interest in shopping andcookingthemeals.Newfoodsoffernewchallengesandenjoyments.

Greatervarietyoffoodsusuallymeansgreatercalorieintake.Forfaster,greaterweightlossmakeyourmealssimpleandrepetitious.Amonotonousstyleofeatingcanbehealthy,timesaving,andeconomical.

Tex-MexLasagne

cupwater1onion,chopped1teaspoonmincedfreshgarlic1greenbellpepper,chopped1teaspooncumin1tablespoonchilipowderdashofcayennepepper1cupfrozencornkernels,thawed115-ouncecanpintoorkidneybeans,drainedandrinsed18-ouncecantomatosauce1cupcookedbrownrice(optional)6corntortillas1cuptofu,mashed



Preheattheovento350degrees.Place thewater ina large fryingpan;add theonion,garlic,andbellpepper.

Cook,stirringoccasionally,for3minutes.Stir inthespicesandmixwell.Addthecorn,beans,tomatosauce,andrice,ifdesired.Place3ofthetortillasinthebottomofa2-quartcasseroledish.Pourhalfof

the beanmixture over the tortillas and spread half of the tofu over the beans.

Repeatwiththeremainingingredients.Bakefor20minutes.

Toremovekernelsfromacorncob,setthecorncobuprightonacuttingboardandsliceoff2to3rowsofkernelswithasharpknife.

Samosas

3cupsfrozenchoppedhashbrownpotatoes¾cupfrozenpeas1onion,choppedcupwater1teaspoonmincedfreshgarlic½teaspoonmincedfreshgingerroot1½teaspoonscurrypowder½teaspoongroundcoriander1teaspoonsoysauce15sheetsAmberFarmsSpinachPastaWraps

Servings:makes15PreparationTime:


Preheattheovento350degrees.Place thepotatoes inasaucepanwithwater tocover.Cover,bring toaboil,

andcookovermediumheatfor5minutes.Addthepeasandcookfor2minuteslonger.Removefromheatanddrain.Meanwhile, place the onion, water, garlic, and gingerroot in another pan.

Cook,stirringoccasionally,for5minutes.Addthecurrypowder,corianderandsoysauce.Cookfor1minute.Removefromheat.Combinethepotatomixturewiththeonionmixtureandmixwell.Takeonesheetofthepastawrapsandplaceitsothatoneofthepointsfaces

you.Place1heapingtablespoonofthemixtureinthecenterofthewrap.Foldupthebottom,thenfoldinthesides.Moistenthetoptrianglewithwater,thenfoldover the top point to seal. Place seam side down on a nonstick or parchmentpaper-coveredbakingsheet.Bakefor15minutes,turnover,andbakeforanother10minutes.

RecipeHint:Youcanpreparethesesamosasaheadoftimeandbakelater.Theymayevenbefrozenbeforebaking,butbesuretothawcompletelybeforebaking.Packtheminlunchesortakeonapicnic.Servehotorcoldwithoneofthetofudiprecipesinthisbook,suchasCurryTofuDip(page258)orCreamyCilantro-GarlicDressing(page49).WelikethemwithCilantroPesto(page215).AmberFarmsSpinachPastaWrapsaremadebyJSLFoods,Inc.,inLosAngeles,California.Theyaresimilartoeggrollwrappersandaremadefromflour,water,andspinach.Theyaresoldinpackagesof20andareabout5inchessquare.

OrientalWraps

cupwater1onion,chopped1teaspoonmincedfreshgarlic1teaspoonmincedfreshgingerroot1cupslicedfreshmushrooms½cupfinelychoppedcelery½cupfinelychoppedgreenorredbellpepper¼cupslicedwaterchestnuts,cutintothinstrips2greenonions,thinlysliceddashofsesameoil(optional)2tablespoonssoysauce1tablespoonmirin1tablespooncornstarchmixedwith2tablespoonscoldwater11sheetsAmberFarmsSpinachPastaWraps



Preheattheovento350degrees.Placethewater,onion,garlic,andgingerrootinamediumnonstickfryingpan.

Cook, stirring occasionally, for 5 minutes. Add the mushrooms, celery, bell

pepper,water chestnuts, green onions, and sesame oil, if using.Cook, stirringfrequently, for 5minutes. Stir in the soy sauce andmirin.Add the cornstarchmixturewhilestirring;cookandstiruntilthickenedandwellmixed.Takeonesheetofthepastawrapsandplaceitsothatoneofthepointsfaces


RecipeHint:ServehotorcoldwithSweetandSourDippingSauce(page218)orOrientalDippingSauce(page218).Youcanpreparethemaheadoftimeandbakelater.Ourdaughterusedtoliketotakethemtoschoolforlunch.

Empanadas

cupwater1onion,chopped½cupchoppedgreenbellpepper½teaspoonmincedfreshgarlic2teaspoonschilipowder½teaspoongroundcumin115-ouncecannonfatrefriedbeansdashortwoofTabascosauce14sheetsAmberFarmsSpinachPastaWraps



Preheattheovento350degrees.Place thewater, onion, bell pepper, and garlic in amediumnonstick frying

pan.Cook,stirringoccasionally,for7minutes.Addthechilipowderandcuminandcook foranotherminute.Add thebeansandTabascosauce.Mixwellandheatthrough,about2minutes.Takeonesheetofthepastawrapsandplaceitsothatoneofthepointsfaces


RecipeHint:Youcanpreparetheseempanadasaheadandbakelater.Serveplain,hotorcold,ordipinsalsa,ifdesired.

SpringRolls

1cupshreddedcabbage½cupfinelychoppedfirmtofu¼cupfinelychoppedwaterchestnuts¼cupmungbeansprouts⅛cupfinelychoppedgreenonions3½tablespoonsplumsaucedashofsesameoil(optional)3nonfatflourtortillas



1hourCombinethecabbage,tofu,waterchestnuts,mungbeansprouts,greenonions,

2½tablespoonsoftheplumsauce,andthesesameoil,ifusing,inabowl.Mixgently to coat. Spread the remaining 1 tablespoon plum sauce thinly over thetortillas, leavingasmalledgeoneachone.Spreadthecabbagemixtureevenlyovertheplumsauceoneachtortilla.Rolluptightly.Placeeachrollonasquareofparchmentpaperandrolltightlyagain.Twisttheendsoftheparchmentpapertosealwell.Refrigerateatleast1hourbeforeserving.Whenreadytoserve,unwrap,cutoffasmallamountoftheends,andthencut

eachrollinto4pieces.

RecipeHint:Thesetastebetterifmade1dayaheadtoallowthetofutopickupmoreflavor.Thisrecipeiseasilydoubled.

ETHNICSEASONINGS

MEXICANSalsaChilipowderCuminCilantro

ASIANSoysauceGingerDrymustardGarlic

ITALIANParsleyBasilOreganoGarlic

INDIANTurmericPepperCuminCilantro

Seasoningmakes a dish interesting and enjoyable.You shouldpick familiarspicestouseinyourcooking.Thesamerice,bean,ornoodledishcanbemadetotasteMexican,Italian,Asian,orIndianbychoosingvariouscombinationsofspices.Peoplelovesaltandsugarforaverygoodreason:Thetipofourtonguehas

tastebudsthatarepleasedbythesetwosubstances.Wearedesignedasseekersof sweet-tasting carbohydrates. Rice, corn, potatoes, fruits, andmaybe a littlehoneyprovidedsweetnessinthepast.Nowmanufacturersdump150poundsofsugarperpersonintoouryearlyfoodsupplytosatisfyour“sweettooth.”Salt-seeking taste buds are looking for once-rare essential minerals. Today everydining table has a salt shaker on it that provides an excess ofminerals in theformofsodiumchloride.In order to get themost pleasure from salt and sugar,with the least risk to

yourhealth,youshouldsprinkletheflavoringonthesurfaceofthefood,whereyour tongue can easily contact it, just before eating.When salt and sugar areaddedduringcooking,mostoftheflavorislost,buttheyhavethesameeffectonyourbodywhetherornotyoutastethem.

Garlicandredpeppersareenjoyableflavoringsthatlowercholesterolandbenefitthecardiovascularsystembythinningtheblood,preventingthebloodclotsthatproduceheartattacks.

Moo-ShuWraps

½cupwater2cupsshreddednapacabbageorregularcabbage1cupslicedfreshmushrooms1redbellpepper,cutintothinstrips1cupmungbeansprouts4greenonions,cutintoshortthinstrips½cupshreddedcarrots1teaspoonmincedfreshgarlic2teaspoonsmincedfreshgingerroot3tablespoonssoysauce110.5-ouncepackagelitefirmtofu,cutintostrips1tablespooncornstarchmixedwith2tablespoonscoldwater8fat-freeflourtortillascupplumsauce



Place the water in a large nonstick frying pan. Add all the vegetables, the

garlic, and ginger.Cook, stirring frequently, for 5minutes.Add the soy sauceandtofu,cook,andstirfor5moreminutes.Stirinthecornstarchmixture.Cook

andstiruntilthickened.Placealineofthevegetablemixturedownthecenterofeachtortilla.Spoonalittleplumsauceoverthevegetables.Rollupandeat.

RecipeHint:Buypreslicedmushrooms,shreddedcarrots,andshreddedcabbagetosavetime,orshredcarrots,zucchini,celery,andcucumberswiththelargeholesofagrater.

Pizza

½cupfat-freebottledItalianstylesauce1largeKabuliPizzaCrustassortedtoppings:choppedonions,choppedgreenpeppers,slicedmushrooms,choppedpineapple,choppedzucchini,choppedbroccoli,choppedspinach,artichokehearts

Servings:8PreparationTime:5to10minutesCookingTime:10to12minutes

Preheattheovento450degrees.Spreadthesauceevenlyoverthepizzacrust.Addthetoppingsofyourchoice.

Placeonabakingtrayandbakefor10to11minutes,untilthecrustisgolden.

RecipeHint:KabuliPizzaCrustismadebyDallasGourmetBakeryandcanbefoundinnaturalfoodstores.Itcontainsflour,yeast,andsalt.There

aremanyfat-freeItaliansaucesavailableinnaturalfoodsstoresandsupermarkets.Useamarinara,spaghetti,orpizzasauceforatraditionaltaste.Experimentwithothersauces,suchasenchilada,curry,orSzechwan.

MexicanPizza

1¼cupsnonfatrefriedbeans1largeKabuliPizzaCrust1cupsalsa¼cupchoppedonion¼cupchoppedtomatoes⅛cupslicedblackolives(optional)1tablespoonchoppedcannedgreenchilies1cupshreddedlettuce



Preheattheovento450degrees.Spreadthebeansoverthecrust.Spread cupofthesalsaoverthebeans.Layer

the onion, tomatoes, olives, and chilies over the beans and salsa.Bake for 12minutes,untilthecrustisgolden.Remove the pizza from the oven. Layer with the lettuce and top with the

remainingsalsa.

BlackBeanPizza

¾cuptomatosauce½teaspoongroundcumin½teaspoongarlicpowder½teaspoonthyme1largeKabuliPizzaCrust115-ouncecanblackbeans,drainedandrinsed1cupfrozencornkernels,thawed1onion,chopped½cupsalsa



Preheattheovento450degrees.Combinethetomatosauce,cumin,garlicpowder,andthyme.Spreadoverthepizzacrust.Combinetheblackbeans,corn,onion,andsalsa.

Spoonevenlyoverthepizzacrustontopofthetomatosauce.Bakefor10to12minutes,untilthecrustisgolden.

RecipeHint:Forthoseofyouwholikealittle“heat,”addafewchoppedorslicedjalapeñostothebeanmixture.KabuliPizzaCrustismadeby

DallasGourmetBakery.

PepperedBlackPizza

115-ouncecanblackbeans,drainedandrinsed1teaspoonmincedfreshgarlic⅛cupwater1tomato,chopped2dashesofTabascosauce½cupcannedroastedpeppers,chopped¼cupslicedgreenolives¼cupslicedripeblackolives½teaspooncrushedredpepper1largeKabuliPizzaCrust1smallavocado,sliced(optional)



Preheattheovento450degrees.Placetheblackbeansandgarlicinafoodprocessorandprocessbriefly.Add

thewaterwhileprocessingandprocessuntilsmooth.Transfer toasmallbowl.AddthetomatoandTabascosauce.Mixandsetaside.Combine the roasted peppers, olives, and crushed red pepper. Drain excess

liquid.Spreadthebeanmixtureoverthecrust.Spoontheolivemixtureoverthebeanspread.Arrangeafewslicesofavocadooverthepizza,ifdesired.Bakefor12minutes,untilthecrustisgolden.

RecipeHint:Thisisaveryinterestingvariationonabeanpizza,mainlybecauseofthepepperandolivemixture.Tojazzthisupevenmore,addsomechoppedcilantrototheolivemixture,between⅛to¼cup.Youcanalsoaddsomeshreddedsoycheesebeforebaking.

PRESSURECOOKERS

Cookingdestroyssomevitamins;however,mineralsarenotlost.VegetablefoodsaresoplentifulinvitaminsthatdeficiencyproblemsintheUnitedStatesduetoaplant-baseddiet,eventhoughthoroughlycooked,areessentiallyunknown.

One convenient, low-cost way to cook healthy foods quickly is to use apressure cooker. The jiggle-top cookers release steam throughout the cooking

process,creatingnoiseandreleasingodorandsteamintothekitchen.Thenewercookersuseavalve that releases steamonlywhen thepressure isgreater thanneededforcooking(andtheheatshouldthenbeturneddown);theyrequirelittleliquidandaresilent.Oldercookershadtobecooledunderwaterbeforeopening;however,theneweronesdon’t.Newermodelsaremuchmoreexpensive.In general, foods cook in one third to one half the time required by

conventionalcooking.Erronthesideofundercooking,anduse20percentlessliquidforsoupsandstews.Thelongerthefoodordinarilyhastocookthegreaterthe time savings; thus pressure cookers are great for beans, peas, lentils, andsomegrains.Timestocookingredientsarelistedintheinstructionbookletthatcomeswithyourcooker.Correcttimingisessential,becauseafewextraminutescanruinarecipe.Thebestrecipesforapressurecookerareonesthatarecookedonthestovetopandthosethatcombinemostoftheingredientsatthebeginning.Useabout50percentmorespicesandherbsthantherecipecallsforbecausethisintensecookingdiminishestheirflavors.

WhiteBeanPizza

115-ouncecanwhitebeans,drainedandrinsed1teaspoonlemonjuice⅛teaspoongarlicpowderseveraltwistsoffreshlygroundblackpepper1largeKabuliPizzaCrust18-ouncecanpineapplechunks,drained1tomato,chopped1cupcoarselychoppedfreshspinach½cupthinlyslicedzucchini1to2teaspoonsmincedfreshgarlic



Preheattheovento450degrees.Place thebeans, lemon juice,garlicpowder, andpepper ina foodprocessor

and process until smooth. Spread over the pizza crust.Arrange the pineapple,tomato,spinach,zucchini,andgarlicoverthebeanspread.Bakefor12minutes,untilthecrustisgolden.

RecipeHint:To“jazzup”thebeanspread,add½to1teaspoonofTabascosaucewhileprocessing.

VegetablePizzas

4wholewheatpitabreads½cupwater1onion,slicedandseparatedintorings1greenbellpepper,chopped2½cupschoppedfreshtomatoes½teaspoonmincedfreshgarlic½teaspoonbasil½teaspoonoregano¼teaspoonthyme¼teaspoonmarjoram1teaspoonsugar2tablespoonscornstarch½cupgratedsoycheese(optional)

Servings:8PreparationTime:15minutesCookingTime:12to14minutesPreheattheovento375degrees.Cuteachpitabreadalongthesidesandsplitinto2circles.Placetheinsideup

andbakeonanonstickbakingsheetfor8minutes.Meanwhile,place¼cupof thewater ina saucepanwith theonionandbell

pepper.Cook,stirringoccasionally,for2minutes.Addthetomatoes,garlic,andalltheseasonings.Bringtoaboil,reduceheat,cover,andsimmerfor6minutes.Combinethecornstarchwiththeremaining¼cupwater.Stirintothevegetablemixture and cook and stir until themixture boils and thickens. Remove fromheat.Spread the vegetablemixture over the pita halves. Sprinkle with cheese, if

desired.Bakeforanother3to4minutes.

RecipeHint:Youcanmakethesepizzaswithfat-freeflourtortillas.Theflourtortillaswillbakein3to4minutes.

PolentawithMushrooms

124-ouncepackageprecookedpolentacupwater

2tablespoonssherry1tablespoonsoysauce½poundfreshshiitakemushrooms,sliced½poundfreshcreminimushrooms,sliced¼poundfreshoystermushrooms,sliced1smallonion,chopped1teaspoonmincedfreshgarlic1tablespoonthinlyslicedfreshbasil1tablespoonchoppedfreshparsleyseveraltwistsoffreshlygroundblackpepper

Servings:4PreparationTime:15minutesCookingTime:15minutesPreheattheovento375degrees.Slice the polenta into½-inch-thick slices. Place on a nonstick baking sheet

andbakefor15minutes.Meanwhile,placeall the remaining ingredients inanonstick fryingpanand

cook,stirringoccasionally,for10minutes.Servethemushroomsoverthebakedpolenta.

Foundonsupermarketshelves,ready-madepolentarollsareatraditionalItaliancorn-basedalternativetopasta,bread,orrice.Microwavefor60to90seconds,brownonanonstickgriddlefor5to10minutes,orbakeinanovenfor15minutes.Serveplainortopwarmpolentawithsaucesandsalsas.Polentaisdeliciouswithmanydifferentsauces.

PolentawithItalianBeanSauce

124-ouncepackageprecookedpolentacupwater1onion,chopped1greenbellpepper,chopped½teaspoonmincedfreshgarlic115-ouncecangarbanzobeans,drainedandrinsed115-ouncecanwhitebeans,drainedandrinsed114.5-ouncecanItalian-stylestewedtomatoes1½cupsfrozencutgreenbeans



Preheattheovento375degrees.Slice the polenta into½-inch-thick slices. Place on a nonstick baking sheet

andbakefor15minutes.Meanwhile, place the water, onion, bell pepper, and garlic in a saucepan.

Cook,stirringoccasionally,for5minutes.Addthegarbanzobeans,whitebeans,and tomatoes.Cook foranother10minutes.Add thegreenbeansandcookanadditional5minutes,stirringoccasionally.Serveoverthepolenta.

RecipeHint:Foundonsupermarketshelves,ready-madepolentarollsareatraditionalItaliancorn-basedalternativetopasta,bread,orrice.Microwavefor60to90seconds,brownonanonstickgriddlefor5to10minutes,orbakeinanovenfor15minutes.Serveplainortopwarmpolentawithsaucesandsalsas.Thissauceisalsodeliciousoverpasta.

SeitanCurry

1smallonion,chopped½cupwater2½teaspoonsmincedfreshgingerrootcupunbleachedflour

4cupssoyorricemilk2to3teaspoonscurrypowder1½tablespoonslemonjuice8ounceschoppedseitan,turkey-orchicken-style



Put the onion andwater in a large saucepan. Cook and stir until the onion

softens slightly, add ginger, and cook for 2minutes.Turn off heat. Stir in theflour.Graduallyadd1cupofthemilkwhilestirring.Turnheatonlowandcookverygentlyfor2minutes,stirringconstantly.Addtheremaining3cupsmilkandthe other ingredients. Cook, uncovered, over very low heat for 25 minutes,stirringoccasionally.Themixturewillthickenasitslowlycooks.Serveoverricewith assorted condiments (chopped green onions, raisins, drained choppedpineapple,mandarinorangesegments)tospoonoverthetop,ifdesired.

RecipeHint:HarmonyFarmsFat-FreeRiceDrinkworkswellinthisrecipe.

Manycookbookstellyoutogatheralltheingredientsbeforeyoustartcooking.Wesuggestyougetstartedwithajoblikesautéingonionsandthengatherotheringredientsanddoothertasks.

MICROWAVECOOKING

Rawfoodshavesomenutritionaladvantages.Becausethey’relessdigestibletheycausegreaterweightlossandlowerbloodsugarlevels.However,cookingenhancestheflavorofmostfoods,andmanyfoodslike

riceanddriedbeansmustbecookedtobesoftenoughtoeat.The advantages ofmicrowave cooking are cost and time savings.We use themicrowave in our home mostly for rewarming leftovers, baking one or twopotatoes,reheatingvegetarianburgers,cookingfrozenvegetables,boilingwaterforinstantcupsoups,andrefreshingbreadproducts.Microwavecookingleavesdishesmoist.You can convert saucy dishes and stews in this book to cook in the

microwave.Beginbycookingthedishonhighforonequarteraslongasstatedintherecipe.Sincelittleevaporationoccurs,reducetheamountofliquidcalledforintherecipebyonequarter.Coverallfoodscookedinthemicrowavetoholdinthesteamandhelpcookfasterwithoutdryingout.Forevencooking,stirthefoodoccasionallyandrotatethedishseveraltimes.Microwavedfoodcontinuestocookafteritisremovedfromtheoven.Microwavecookingdoesnotdamagethefoodanymore thanconventionalcooking. In fact,nutrientcontent isoftenhigherinmicrowavedfoods.However,youshouldbesurethatyourmicrowavedoes not leak radiation that might affect your health. Buy an inexpensiveradiationleakagedetectorandcheckthedoorsealforleakage.

BakedTofuLoaf

1poundtofu,mashed1½cupsquick-cookingoatmeal¼cupketchup¼cupparsleyflakes2tablespoonsonionflakes½teaspoongarlicpowderseveraltwistsoffreshlygroundblackpepper



Preheattheovento350degrees.Combineallingredientsinabowlandmixwell.Packintoanonstick9×5-

inchloafpan.Bakefor30minutes.Letcoolfor5minutesbeforeremovingfromthepan.Servewithmashedpotatoesandgravy.

RecipeHint:Youcanmakethisloafaheadoftimeandrefrigerateuntilreadytobake.

Inamicrowave,casserolesandbakeddishescookinone-fourththetimetheytakeinaconventionaloven.Time,energy,costs,andnutrientsaresaved.Besurethatthedoor’ssealistightwithamicrowave-leakagedetectortoavoidexposuretothemicrowaves.

MicrowavedRatatouille

1onion,slicedandseparatedintorings1greenbellpepper,coarselychopped2zucchini,thinlysliced1eggplant,cutintocubes½teaspoonmincedfreshgarlic2tomatoes,coarselychopped1teaspoondriedbasilleaves1teaspoondriedoreganoleaves



¼teaspoondriedthymeseveraltwistsoffreshlygroundblackpepper

Combineallingredientsinamicrowave-safedish.Cover.Microwaveonhighfor10minutes,stirringevery3minutes.Servehotoverbakedpotatoes,grains,orpasta,orservecoldasasalad.

ThaiTofuwithCashews

5tablespoonssoysauce5tablespoonsdrysherry5tablespoonswater1½teaspoonsmincedfreshgarlic1teaspoonmincedfreshgingerroot1teaspooncrushedredpepper2tablespoonscornstarch1bunchgreenonions,chopped110.5-ouncepackagefirmlitesilkentofu,cubedcupcashewpieces



Combinethesoysauce,sherry,water,garlic,ginger,andredpepperinasmall

bowl.Mixwell.Pourabout two-thirdsof the liquidintoanonstickfryingpan;reservetherest.Addthecornstarchtothereservedliquidandsetaside.Add the green onions, tofu, and cashews to the frying pan. Cook, stirring

frequently,untilthemixtureisbubbling,about8minutes.Stirinthecornstarchmixtureandcontinuetocookandstiruntilthickened,about2minutes.Serveoverriceorpasta.

RecipeHint:Tryadding½cupdiced,lightlycookedzucchinitothemixtureafterithasthickened.

BakedSeasonedTofu

110.5-ouncepackageliteextrafirmsilkentofu,frozenandthawed(seehint)2tablespoonssoysauce1teaspoonpoultryseasoning1teaspoonnutritionalyeastpowder1teaspoonlimejuice½teaspoonmincedfreshgarlic¼teaspoonmincedfreshgingerroot

Servings:6PreparationTime:5minutes(need

thawedfrozentofu)MarinatingTime:

30minutesBakingTime:40minutes

Cutthetofuinto6sliceslengthwise.Combinetheremainingingredientsina

rectangularbakingdish.Marinate the tofu in thesaucefor30minutes, turningseveraltimes.Preheat theovento350degrees.Bakefor40minutes, turningoncehalfway

throughthebakingtime.Addtosandwichesoreatplain.

RecipeHint:Freezingchangestofufromasoftcheesyconsistencytoachewymeatliketexture.Tofreezetofu,placetheunopenedpackageinthe

freezerforatleast1day.Tothaw,removefromthefreezerandletthawatroomtemperaturefor6hours.Toquickthaw,placethepackageinabowlandcoverwithboilingwater.Removethetofufromthepackage,squeezeoutexcesswater,andslice.

TofuJambalaya

1cupuncookedorzocupwater1onion,chopped1greenbellpepper,chopped2stalkscelery,chopped1teaspoonmincedfreshgarlic114.5-ouncecanchoppedtomatoes2bayleaves½teaspoonthyme¼teaspoondrymustardseveraltwistsoffreshlygroundblackpepperseveraldashesofTabascosauce16.5-ouncepackageSmokedTofu,diced115-ouncecankidneybeans,drainedandrinsed2greenonions,chopped



Putalargepotofwaterontoboil.Droptheorzointoboilingwaterandcookaccordingtothepackagedirections.Meanwhile, place the water, onion, bell pepper, celery, and garlic in a

saucepan. Cook, stirring occasionally, for 5 minutes. Add the tomatoes, bayleaves,thyme,mustard,pepper,andTabascosauce.Bringtoaboil,reduceheat,andsimmer,uncovered, for10minutes.Remove thebay leaves.Add the tofu,beans,andcookedorzo.Heatthroughandservewiththegreenonionssprinkledoverthetop.

TofuBurgers

210.5-ouncepackageslitefirmsilkentofu2½cupsquick-cookingoatmeal1½tablespoonssoysauce1½tablespoonsWorcestershiresauce1½tablespoonspreparedmustard1½tablespoonsfat-freegarlicsauce,barbecuesauce,orotherspicysauce



Preheattheovento350degrees.Place the tofu in a large bowl and mash well. Stir in the oatmeal and the

seasonings.Mix well. Form into patties and place on a nonstick baking tray.Bakefor20minutes,turnover,andbakeforanadditional10minutes.Serveonwholewheatbunswithallthetrimmings.

RecipeHint:ThesearetheburgersJohnandsonCraigeatwhentheyplaypaintball.Maryputstheburgerinsideawholewheatbun,packsitinaplasticbag,andsendscondimentsalongforthemtoaddatlunchtime.It’sagreattake-alonglunch.Theburgersareeasytomakeaheadoftimeandtheystorewellintherefrigeratororfreezer.Aftertheyarebaked,theymaybegrilled,eitherplainorwithsometeriyakisaucebrushedonbothsides.

SpinachBuns

115-ouncecangarbanzobeans,drainedandrinsed¼cuplemonjuice2tablespoonswater1tablespooncapers1tablespoonbalsamicvinegar½teaspoonmincedfreshgarlic16-ouncebagwashedbabyspinachseveraltwistsoffreshlygroundblackpepper6wholewheatbuns



Placethegarbanzobeans,lemonjuice,water,andcapersinafoodprocessor

andprocessuntilsmooth.Place the vinegar in amedium saucepan.Add the garlic. Stir for 1minute.

Addthespinachandstirforanotherminute.Seasonwiththepepper.Split thebuns inhalf.Spread thegarbanzomixtureevenlyover the topand

bottomofthebuns.Placethespinachmixtureinbetween,closeup,andeat.

Steamingvegetablesinoneofthosecollapsiblebasketsisoftenfrustrating:Thebasketoftenfoldsatacriticalmoment.Instead,useastainlesssteelpotwithaninsertwithholestosteamallyourvegetables.Removetheinsertandpourthevegetablesintoabowl.

SLOWCOOKERS

Theartofslowcookinghasalmostbeenlost.It’stimetogetoutyourCrock-Pottocutdownyourworkload.Inthemorning,beforeyougetyourdaygoing,youcanmakedinner,oratnight,beforeyougotobed,youcanstartbreakfast.Thewholehousewilltakeonthedeliciousaromasofyourmeals.Slowcookingblends flavors and keeps the kitchen cool in warm weather. It’s almostimpossibletoovercookandfoodsdon’tsticktothebottom.Vegetables,grains,andbeansareidealforslowcookers.

Usewholeleafherbsandincreasetheamountofherbsandspicestherecipecalls forbecausesomeof their flavor is lostbyprolongedcooking.Cookwiththelidontopreventmoisturelossandholdheat.Resistlookinginsidebecauseofsubstantialheat loss.Toadaptafavoriterecipe,estimate threetofourhoursonlowsetting,ortwototwoandahalfonhighforeachhourofconventionalcooking.Onepoundofbeans takes eight andahalf to tenhourson lowheat;splitpeasandlentilstakeaboutthreeandahalfhoursonlowheat.

Cookingbreaksdowncomplexcarbohydratesintosimplersugarsthathaveasweet,pleasurabletaste.Cookingalsodestroystoxicsubstances,suchastrypsininhibitorsinrawsoybeans.

SpicyWhiteBeanPitas


215-ouncecanswhitebeans,drainedandrinsed210-ouncecansdicedtomatoesandchilies1cupfrozencornkernelscuptomatopaste2teaspoonschilipowder6to8pitabreads1bunchchoppedgreenonions1cupalfalfasprouts



Cook the onion in the water for 5 minutes, stirring occasionally. Add the

beans, tomatoes, corn, tomato paste, and chili powder. Cook, uncovered, overmediumheatfor10minutes,stirringoccasionally.Serveinpitabreads, toppedwiththegreenonionsandsprouts.

Tochoponionsquickly,cutbothendsoff,thencutinhalflengthwise.Place

onehalfcutsidedown,turnandmakecrosswiseslices,thenturnandcutlengthwisetochopintocubes.

GrilledPortobelloMushrooms

4largeportobellomushrooms¼cupbalsamicvinegarorsoysauce1teaspoonmincedfreshgarlicseveraltwistsoffreshlygroundblackpepper



Clean the mushrooms well and leave whole or slice thickly crosswise.

Combine remaining ingredients in a small bowl. Brush mushrooms with thismixtureonbothsidesandgrillovermediumcoalsforabout5minutesoneachside.Brushwithmoreofthemixturewhilegrilling.Serveatonce.

RecipeHint:Wholeportobellomushroomsmakedeliciousburgers.Servethemonawholewheatbunwithlettuce,tomatoes,onions,ketchup,andmustard.Theyhaveawonderfulmeatytasteandtexture.Forvariety,wesometimesbrushteriyakisauceoverthemushroomsbeforegrilling.Thesemushroomsareastapleinourhomeduringthesummermonths,andtheyhavebecomeafavoriteamongfriendsandrelativestoo.

GrilledRedPotatoes

6mediumredpotatoes,scrubbed1to2teaspoonsCajunseasoningmix



Placethepotatoesonapapertowelinamicrowaveoven.Cookfor5minutes

ononeside, turnoverandcookforanother5minutes.Thepotatoesshouldbetender,butnottoosoft.Removeandplaceinabowlofcoldwater.Drainandpatdry. Cut the potatoes in half lengthwise and carefully thread onto skewers.Sprinklethecutsidewithseasoningmix.Placeonagrillovermediumcoalsandgrillfor5minutesoneachside,untiltenderandbrown.

RecipeHint:Otherseasoningblendsmayalsobeused,suchaschilipowder,Italian,oranotherfavoriteblend.Therearemanyvarietiessoldinsupermarkets.Varytheamountofpotatoesusedformoreorlessservings.Weeatthesewithketchuporvariousbarbecuesaucesthroughthesummermonthswheneverweuseourgrill.Ifyoudonothaveskewers,thepotatoesmaybeplaceddirectlyonthegrillandturnedwithaspatulaortongs.

SouthwestRedPotatoes

21-poundbagsfrozenwholeredpotatoes¼cupchoppedgreenonions¼cupoil-freesaladdressing¾teaspoonchilipowder¾teaspoongroundcumin⅛teaspoonredpepperflakes



Boil the potatoes inwater to cover for 10minutes.Drain.Cut into chunks.

Place theremaining ingredients inanonstickfryingpan.Addthepotatoesandcookuntilcoatedwithspices,about5minutes.

SweetPotatoesandApples

1largebakingapple,peeledandsliced2mediumsweetpotatoes,peeledandthinlysliced½cupapplesauce½cupwater½teaspooncinnamon



Preheattheovento400degrees.Layer the apple and sweet potatoes in a square baking dish. Combine the

applesauce andwater andpour over the layered ingredients. Sprinklewith thecinnamon.Coverandbakeat400degreesfor40minutes.Servehotorcold.

Infourtofiveminutesyoucancookwhiteorsweetpotatoesinamicrowaveonhigh.Withafork,pokemanyholesthroughtheskinbeforecookingortheywillexplode.

RainbowSkilletMedley

5cupsfrozenchoppedhashbrownpotatoes5cupswater2cupschoppedbroccoli½cupvegetablebroth½teaspoonmincedfreshgarlic1bunchgreenonions,chopped1redbellpepper,chopped1greenbellpepper,chopped1cupfrozencornkernels1teaspoonbasil1teaspoonoregano½teaspoondillweedseveraltwistsoffreshlygroundblackpepperdashortwoofTabascosauce



Place the potatoes and water in a medium pot. Bring to a boil. Add the

broccoli,cover,andcookfor5minutes.Drain.Place the vegetable broth and garlic in a large nonstick frying pan.Heat to

boiling, then add the potatoes, broccoli, and the remaining ingredients. Cook,stirringfrequently,for10minutes.

RecipeHint:Servehotasacompletemeal.Rollupinatortillaorstuffintopitabread.SprinklewithsomesalsaorTabascosauceforaspicyflavor.

Planyourmenusfortheweek.Makeashoppinglist.Avoidlast-minutedecisions,impulsebuying,andrepeattripstothestoreforforgottenitems.

POTATOES—FAST&EASY

Potatoes

Potatoescanbecompletenutrition.Aftersixmonthsofadietwhereallthenutrientscamefrompotatoes,amanandwomanweredeclaredinexcellenthealth—theydid,however,loselotsofweight.

Thefastestwaytohavecookedpotatoesistouseprecookedfrozenpotatoes.Theyarefoundinthefrozenfoodsectionofyourgroceryinboxesorbags(seethe canned and packaged products list on page 286). You can buy themunpeeled,peeled,chopped,orshredded.Our favorite frozenpotatoesare looseshreddedandshreddedcompactedintorectanglesthatwecookinanonstickpanashashbrowns.Topwithbarbecuesauce,tomatorelish,orsteaksaucetogivethem a great taste (see the canned and packaged products list on page 286).Adding frozenchoppedpotatoes to soupsandstews isaneasyway to thickenthem. Sliced and whole white potatoes are also sold in cans, as are sweetpotatoes,buttheyarepackedinasugarsyrup.Rawpotatoescanbemicrowavedintenminutes,bakedinanhour,andboiled

intwentyminutesdependingontheirsize.Therearemanyvarietiesofpotatoesthatservewellasthefoundationofyourstarch-basedmealplan.

CubanPotatoes

2poundssmallredpotatoes314.5-ouncecanschoppedtomatoes1mediumonion,chopped1redorgreenbellpepper,chopped¾cupchoppedgreenolives½cupraisins1tablespoonsoysauce2teaspoonsfreshmincedgarlic1teaspoongroundcumin1teaspoongroundoreganoseveraltwistsoffreshlygroundblackpepper



Preheattheovento375degrees.Cut the potatoes into quarters, place in water to cover, and cook for 10

minutes.Drain,reserving½cupofthecookingwater.Combinetheremainingingredientsinabowl.Placethepotatoesinacasserole

dishwiththereservedwater.Pourthetomatomixtureoverthepotatoesandmix.Coverandbakefor60minutes.

RecipeHint:Thiscasseroleiseasytopreparethenightbefore;refrigerateuntilbakingtime.Youcanalsocookitinthemicrowave.Donotusethereservedcookingwater.Cookonhighfor15minutes.

ChunkyVegetableBakedPotato

4largebakingpotatoes1onion,chopped1redbellpepper,chopped1zucchini,choppedcupwater

114.5-ouncecanstewedtomatoes¼cupwater1tablespoonbalsamicvinegarfreshlygroundblackpeppertotaste



Scrubthepotatoesandpiercethemalloverwithafork.Placeonapapertowel

andmicrowaveonhighforabout15minutes,turningoncehalfwaythroughthecookingtime.Meanwhile,placetheonion,bellpepper,andzucchiniinasaucepanwiththe

water.Cook,stirringfrequently, for10minutes.Addtheremainingingredientsandcookforanother5minutes.When the potatoes are done, split the tops and ladle the vegetablemixture

overthepotatoes.

Youmicrowaveabakedpotato,reheatabowlofrice,ortakeaplateofcoldpastaoutoftherefrigerator:Changetheseplainstarchesintoadeliciousinstantmealbytoppingwithaninstantsoup.Thesoupsareeasytomake:Simplyaddboilingwatertothedehydratedcontentsinthepapercup,stir,andcover—they’llbereadyin5minutes.

RecipeHint:Tochangetheflavorofthisdish,useMexican-,Cajun-orItalian-stylestewedtomatoes.

PotatoWedges

4largebakingpotatoesPreheattheovento425degrees.Scrubthepotatoeswellandcutlengthwiseinto6wedges.Placeonabaking

sheet and bake for 30 minutes, or until tender. Serve with ketchup, barbecuesauce,oryourchoiceofsauce.



Sauces

CilantroPesto

4cupscilantroleaves¼cupcashews1tablespoonlemonjuice1teaspoonsoysauce½tablespoonwater

Servings:makes1cup


Place all ingredients, except the water, in a food processor. Process until

smooth,addingthewateralittleatatime,ifnecessary.

RecipeHint:Use1tablespoonofpestoatatimetoaddflavortosaladdressings,pasta,andgrains.Thispestohasaverystrongflavorandprobablywillappealonlytocilantrolovers.Weusethisasaspreadforcrackersandfat-freecrumpets.

BasilPesto

4cupsbasilleaves2teaspoonsmincedfreshgarlic¼cuppinenuts1teaspoonsoysauce1tablespoonwater




smooth,addingthewateralittleatatime.

RecipeHint:Use1tablespoonofpestoatatimetoaddflavortosaladdressings.Mixitintograinsaladsorstirintohotpasta.Pestoisusuallymadewitholiveoilandcheese,sothisisamuchhealthieralternative.

ChineseconsumemorecaloriesthanAmericans,yettheyarealwaystrim.Theircaloriesmostlycomefromcomplexcarbohydrates,oursmostlyfromfatandsugar.Foodisnotyourenemy...themoreyoueatoftherightfoodsthethinnerandhealthieryouwillbecome.

GLOBALDIFFERENCES

A look around the world provides you with incontrovertible evidence of thecauseofcommondiseases.Obesityiscommoninwealthycountries;Americansand Western Europeans suffer from heart disease, hypertension, diabetes,rheumatoid arthritis and multiple sclerosis, and breast, prostate, and coloncancers.IntheunderdevelopedcountriesofAfricaandAsia,peoplearetrimandavoidthesechronicdiseases.Theyliveondietscenteredaroundstarches—rice,corn,potatoes,beans—withfruitsandvegetables.Meatanddairyproductsareaverysmallpartoftheirdiet,ifatall.But things are changing. To find a “better life” millions of people are

migratingtothewealthynationsinNorthAmericaandEurope.Aftertheymove,they usually change their diets, becoming fatter and sicker. We are nowexportingour fast foodand“allyoucaneat”stylesof living to the restof theworld,andasaresulttheirhealthisdeclining.Science has conquered most of the diseases common to people of

underdeveloped countries by advances in sanitation, immunization, andmedicine.Youandyourfamilycanenjoythebenefitsofmodernliving,personalwealth,andtechnologywithoutsufferingthehealthproblemstheycanbringbyeating the diet humans were designed to thrive on—a starch-based diet withvegetablesandfruits.

TofuPesto

1cupfreshbasilleaves¼cuprawcashews3to4teaspoonsmincedfreshgarlic110.5-ouncepackagelitesilkentofu1to2tablespoonssoyparmesancheese(optional)

Servings:makes2cupsPreparationTime:10minutes

Placethebasil,cashews,andgarlicinafoodprocessor.Processuntilsmooth.

Addthetofuandcheese,ifdesired,andprocessuntilsmoothandcreamy.

RecipeHint:Thisisgoodmixedwithpasta,usedasapizzasauce,spreadoncrackersorbread,orusedasasaladdressing.Cutdownonthefatbymakingitwithoutthecashews.

OrientalDippingSauce

¼to½teaspoonwasabi½cupsoysauce

Servings:makes½cup


Placethewasabiinthebottomofabowl.(Wasabicanbequitehot,sousethe

lesseramountifyouareunfamiliarwithit.)Addasmallamountofthesoysauceandmixuntilthewasabiandsoysauceareverysmooth,addingalittlemoresoysauceifnecessary.Addtheremainingsoysauceandmixuntilwellblended.

RecipeHint:WasabiisagreenJapanesehorseradishpastefoundinAsianmarketsandsometimessupermarkets.Itistraditionallymixedwithsoysaucetomakeaseasoningforsushi.Wasabicanbeveryhot,sousesparingly.

SweetandSourDippingSauce

¾cuptomatojuice½cuppineapplejuice1tablespoonsoysauce2teaspoonsbalsamicvinegar

Servings:makes1cup



Placeallingredientsinasaucepanandcook,uncovered,stirringoccasionally

untilslightlythickened,about5minutes.

MexicanFreshTomatoPastaSauce

4largeripetomatoes,chopped3greenonions,thinlysliced14-ouncecanchoppedgreenchilies¼cupchoppedcilantro2tablespoonslimejuice¼teaspoonsaltfreshlygroundblackpeppertotaste


10minutesCombineall ingredients inabowlandmixwell.Serveatonceovercooked

pasta,orletrestatroomtemperatureuntilserving,upto1hour.

AlfredoSauce

110.5-ouncepackagelitesilkentofu½cupsoymilkorwater2tablespoonstahini1tablespoonsoysauce1tablespoonnutritionalyeast1teaspoonmincedfreshgarlic½teaspoononionpowderfreshlygroundblackpeppertotaste



Combine all ingredients in a foodprocessor andprocess until smooth.Pour

intoasaucepanandheatthrough,about5minutes.Donotboil.Serveoverpasta,sprinkledwithsoyparmesancheese,ifdesired.

JazzyRedPepperSauce

4largeredbellpeppers,finelychopped1largeonion,finelychopped2teaspoonsmincedfreshgarlic½cupwater1tablespoonwhitewinevinegar1tablespoonpreparedhorseradish¼teaspooncrushedredpepper¼teaspoonwhitepepperdashortwoofTabascosauce


Use a food processor to finely chop the bell peppers and onion. Place the

peppers, onion, and garlic in a saucepanwith thewater.Cover and cook overlowheatuntilthepeppersareverysoft,about15minutes,addingmorewaterifnecessary.Transfertothefoodprocessorandprocessuntilsmooth.Returntothesaucepan.Add the remaining ingredients.Heatover lowheat for5minutes toblendtheflavors,stirringoccasionally.

RecipeHint:ThiswasinspiredbyasaucethatweenjoyedoneeveningatarestaurantinOldSacramento.Maryspentthenextdaytryingtoduplicateitandcameupwiththiswonderfulsauce.Weusethisasadipforpitabread,asaspreadforbreadorcrackers,andasasauceforpasta.

EnchiladaSauce

18-ouncecantomatosauce1½cupswater2tablespoonscornstarch1½tablespoonschilipowder¼teaspoononionpowder⅛teaspoongarlicpowder




Combine all ingredients in a saucepanuntilwellmixed.Cook and stir over

mediumheatuntilthickened.ServeoverMexican-flavoredfoods.

RecipeHint:Weusethisversatilesauceonburritos,tacos,tostadas,MexicanLasagne(page180),andenchiladas.Itkeepswellintherefrigeratorandreheatswelloverlowheat.

GreenEnchiladaSauce

17-ouncecanMexicangreensauce3½cupswater4tablespoonscornstarch1to2tablespoonschoppedfreshcilantro


Combineallingredientsexceptthecilantro.Cookovermediumheat,stirring

constantly,untilthemixtureboilsandthickens.Addthecilantroafterremovingfromheat.Usehotorcold.Weuse iton tostadas,burritos,andotherMexican-flavored

foods.

Manypeoplecomplaintheyhavenoenergy.Carbohydrateisthebody’spreferredfuel.Meat,poultry,fish,oils,andcheeseshavelittleornocarbohydrate.NowondersomanyAmericansaresotired.

WORK,SCHOOL&PLAY

“Sack”lunchesforadultsandchildrencanbemadewithbeanand/orvegetablesandwiches.Pita bread iswonderful stuffedwith cannedbeans andvegetablesmixedwith oil-free salad dressings. Pack leftovers in plastic containers. Storegrain or pasta salads and soups in a thermos. Use the microwave in yourworkplaceforreheating.Instantcupmealscanbemadebyboilingwaterinthemicrowaveandpouringitintothedrycontentsofthepackage.Addfruits,cut-upvegetables,pretzels,andhealthycrackersinsmallsealableplasticbags.Childrenshouldbehappyaboutthewaytheyeatandnotfeelself-conscious

becausetheyareeatingdifferentfoodsthanmostoftheotherchildren.Tellthem

aboutthegoodtheyaredoingfortheirbodies,gentleanimals,andtheecologyoftheplanet.Ifyourcoworkersteaseyouaboutyourrabbitfoods,tellthemtojustwatch as you begin to look trimmer and healthier. Whenever possible, bringenoughfoodstosharewithotherssotheycanbegintoappreciatewhatthey’remissing and will know what to do if “mad cow disease” shows up at theirsupermarket.

FreshTomatoPastaSauce

4largeripetomatoes½cupthinlyslicedonion,separatedintorings¼cupfinelychoppedfreshbasil½teaspoonmincedfreshgarlic¼teaspoonsaltfreshlygroundblackpeppertotaste


10minutesCombineall ingredients inabowlandmixwell.Serveatonceovercooked

pastaorletrestatroomtemperature,upto1hour,untilreadytoserve.

RecipeHint:Thisisbestwhenmadewithfreshvineripetomatoesinthesummer.

Tomakeperfectmashedpotatoeseverytime,drainthepotatoes,reservingsomeofthecookingwater.Mashwithanelectricmixerorapotatomasher,addingenoughcookingwatertomakethemcreamy.Donotoverbeatortheywillbecomesticky.

MushroomSauce

cupwater2leeks,sliced½poundslicedfreshmushrooms2cupswater1tablespoonsoysauce1teaspoonparsleyflakes½teaspoonthyme¼teaspoonoregano¼teaspoonsagedashortwoofwhitepepper2tablespoonscornstarchmixedwith¼cupcoldwater


Place the water, leeks, and mushrooms in a saucepan and cook, stirring

frequently,for5minutes.Addthewaterandalltheseasonings.Cookoverlowheat for 10 minutes. Slowly add the cornstarch mixture to the sauce whilestirring. Cook and stir until thickened and clear, about 5minutes. Serve overrice,potatoes,orpasta.

AsianVegetableMix

cupwater2tablespoonssoysauce½teaspoonmincedfreshgarlic½teaspoonmincedfreshgingerroot1cupslicedgreenonions1cupslicedredbellpepper1cupbroccoliflorets1cupslicednapacabbage1cupslicedfreshmushrooms1cupmungbeansprouts



Place thewater,soysauce,garlic,andginger ina largenonstickfryingpan.

Bring to a boil.Add all the vegetables and cook, stirring occasionally, for 10minutes.Serveasasidedishorontopofbakedpotatoes,grains,orpasta.

RecipeHint:Buypreslicedmushroomsandbroccolifloretsinabagtosavepreparationtime.

SpinachandMushrooms

cupwater2tablespoonssoysauce2tablespoonssherry1onion,slicedandseparatedintorings½poundslicedfreshmushrooms16-ouncebagwashedbabyspinach½cupenokimushroomsdashofTabascosauceseveraltwistsoffreshlygroundblackpepper



Placethewater,soysauce,andsherryinalargenonstickfryingpan.Bringto

aboil.Addtheonionandslicedmushrooms.Cook,stirringoccasionally, for8minutes.Add the remaining ingredients and cook, stirring frequently, until thespinachhaswilted,about2minutes.Serveasasidedishorontopofbakedpotatoes,grains,orpasta.

RecipeHint:Enokimushroomsarelong,thin,andwhite,withaverydelicatetaste.Theyaresoldinbagswithrootsattachedinthesupermarket.Cutofftheroot,butnotthestem.Useraworcooked.

RedLentilSauce

4½cupswater1cupredlentils1onion,chopped1cupfrozenchoppedhashbrownpotatoes½cupshreddedcarrot1tablespoonsoysauce1teaspoonbasil¼teaspoondillweedseveraltwistsoffreshlygroundblackpepper



Combineallingredientsinasaucepan.Cook,uncovered,overlowheatfor30

minutes,stirringoccasionally.Serveoverwholewheattoastforafastmeal.

CreamyVegetableSauce

4cupsfrozenvegetables2cupssoyorricemilk2tablespoonssoysauce½teaspoonbasil½teaspoondillweed½teaspoongroundcumin2tablespoonscornstarchmixedwith¼cupcoldwater



Cook thevegetables in themilkuntil tender,about15minutes.Add thesoy

sauceandseasonings.Addthecornstarchmixturetothevegetablemixturewhilestirring.Cookandstiruntilthickened,about5minutes.Serveoverwholewheattoastforaquickmeal.

RecipeHint:HarmonyFarmsFat-FreeRiceDrinkworkswellinthisrecipe.

HORMONESANDDIET

Food choices change reproductive hormone levels. For example, childrenmature earlier after a society changes to rich foods. In Japan, according tohistoricalrecords,girlsstartedmenstruatingatapproximatelyseventeenyearsofagein1875.DietarychangesinJapanfollowingWorldWarIIresultedinearlieronsetofmenstruation.By1970JapanesegirlswerematuringatthesameageasgirlsintheUnitedStates—aroundtwelve.Boysgothroughasimilarprecociousmaturity.There aremanyother consequencesof excess hormone stimulation froman

unhealthy diet: breasts develop tenderness, lumps, and bumps—a conditioncalled fibrocystic breast disease. The inside linings of the uterus, theendometrium,grows too thick.When this thickenedendometriumsheds at theendof themonth, thereisa largeamountofbloodlost;oftenwithcrampsandblood clots. Many years of hormone overstimulation can cause dysfunctionaluterinebleedingandendometrialcancer.Ahysterectomyisoftenrecommendedforbothconditions.Themostcommonreasonforahysterectomyisremovaloffibroidtumors,causedbyyearsofhormoneoverstimulationoftheuterus.

Manyindustrialchemicalsdumpedintoourenvironmentproducestrong

hormone(estrogenic)effects.Thesechemicalsareconcentratedinrichfattyfoods,likemeatsanddairyproducts.Theresultishormonedependentproblems,likebreastcancerinwomenandinfertilityinmen.

SzechwanSauce

1½cupswater2tablespoonssoysaucecupchoppedgreenonions

1½tablespoonscornstarch2teaspoonsmincedfreshgingerroot1teaspoonmincedfreshgarlic½teaspoonTabascosauce2tablespoonschoppedfreshcilantro(optional)


Combine all ingredients, except cilantro, in a saucepan. Cook and stir over

medium heat, until the mixture boils and thickens, about 5 minutes. Add thecilantro,ifdesired.

RecipeHint:Thisisaveryspicysauce.UselessTabascoandlessgingerifyoupreferamildersauce.Serveoverriceorothergrains;useasatoppingforpotatoesorpasta.

TuscanBeanSauce

cupwater1teaspoonmincedfreshgarlic1zucchini,quarteredlengthwise,thensliced115-ouncecanwhitebeans,drainedandrinsed114.5-ouncecanchoppedtomatoes¼cupthinlyslicedfreshbasilleavesfreshlygroundblackpeppertotaste



Place the water in a saucepan. Add the garlic and zucchini. Cook, stirringoccasionally, for3minutes.Add thebeans and tomatoes.Cook for5minutes,stirringoccasionally.Stirinthebasilandpepper.Cookfor2minuteslonger.Serveoverpotatoes,grains,orpasta.

CreamySun-DriedTomatoSauce

3cupssun-driedtomatoes2garliccloves2cupsboilingwater110.5-ouncepackagefirmtofu2teaspoonslightmisodashofcayennepepper


5minutesRestingTime:10minutes

Placethetomatoesandgarlicinafoodprocessororblender.Addtheboiling

water,cover,andletrestfor10minutes.After10minutes,processbriefly,thenaddthetofuandprocessuntilverysmooth.Addtheseasoningsandblendagain.Servethesauceoverpasta,grains,orbakedpotatoes.

RecipeHint:Besuretobuythesun-driedtomatoesinbags,nottheonespackedinoil.Checkthebagtobesuretheywerenotpreservedwithsulfurdioxide—manypeoplehaveanallergicreactiontothissubstance.Cutthetomatoeswithscissors.

BarbecuedTofuSauce

110.5-ouncepackagelitesilkentofu,cubed1½cupsfat-freebarbecuesauce



Placetheingredientsinanonstickfryingpanandcook,stirringfrequentlybut

verygently,for5minutes.Serveoverriceorothergrainsorbakedpotatoes.

OurfriendCynthiaMuratahasalwaysdedicatedSundaytopreparingtheweek’smealsforherfamily.Shecooksanddoeshouseworkatthesametime.Whenshecomeshomefromworkduringtheweek,dinnerisonlyamatterofreheating.

DillyWhiteSauce

2cupssoymilk2tablespoonscornstarch1tablespoonsoysauce1½teaspoonsdillweed½teaspoongroundcumin


Combine all ingredients in a saucepan. Bring to a boil, stirring constantly,

until thesaucehas thickened.Serveoverbroccoli,asparagus,Brusselssprouts,orbakedpotatoes.

OnionSauce

3cupsvegetablebroth1onion,chopped¼teaspoonpoultryseasoning4tablespoonscornstarchmixedwith cupcoldwater


Placeabout¼cupof thevegetablebroth ina saucepan.Add theonionand

cook,stirring frequently,until theonionsoftensslightly,about3minutes.Addthe remaining 2¾ cups vegetable broth and the poultry seasoning. Bring to aboil. Slowly add the cornstarch mixture while stirring. Cook and stir untilthickened.Serveoverbroccoli,cauliflower,Brusselssprouts,orbakedpotatoes.

INCONVENIENCE

Mostofus testour limitsofsurvivaldaily.Wesmoketwopacksofcigarettes,drinkwineandwhiskey,andconsumepoundsofgreasy,highlyprocessedfood.Andwesurvive!Wethinkweareinvincible.Soon,withthemarchoftime,thehips and middle spread and the body painfully protests with headaches,bellyaches, and body aches. The doctor prescribes pills and surgeries withdisturbingsideeffects. “I’vehadenough,”weadmit. “I’deatcardboard togetmyhealthback.”Knowing that you have the chance to regain lost health and appearance by

eating ahealthydiet, exercising, and eliminatingbadhabits is the first step torecovery.These three healers aremore powerful than anymedicines a doctor,pharmacist,orhospitalcanofferus.Buttheytakeeffortandweprocrastinate.Finally, we change when the inconvenience of being “sick and ugly”

outweighstheinconvenienceoftakingcareofourselves.Unfortunately,mostofus learn the hard way. We wait until the elephant sits on our chest (a heartattack), or we find a lump in our breast, or the doctor insists we take bloodpressurepillsthatdestroyoursexlives.Amaturepersonwhohasahighlevelofself-worthandknowsthestepstogoodhealthwilltaketheeasyroad—ahealthydietandlifestyle—longbeforetragedystrikes.

Howmanytimeshaveyousaid,“IwishI’ddonethatlongago.”Getaheadtodaybycarefullyweighingthepainassociatedwithbadhabitsandthe

pleasureyou’llreceivefromgoodhealth.

Tomato-LeekPastaSauce

cupwater3leeks,whitepartonly,thinlysliced½teaspoonmincedfreshgarlic18-ouncepackageslicedfreshmushrooms115-ouncecanchoppedtomatoes18-ouncecantomatosauce



Placethewater,leeks,andgarlicinalargenonstickfryingpan.Cook,stirring

frequently, for 3 minutes. Add the mushrooms. Cook and stir for another 3minutes.Addthetomatoesandtomatosauce.Cook,stirringoccasionally,for15minutes.Serveoverpasta.

CreamySpinachSauce

4cupssoymilkcupcornstarch

110-ounceboxfrozenchoppedspinach,thawedandsqueezeddry15.5-ouncepackageYvesVeggiePepperoni,chopped(optional)1tablespoonsoysauce¼teaspoonWorcestershiresaucefreshlygroundblackpeppertotaste



Place the milk and cornstarch in a saucepan. Bring to a boil, whisking

constantly, until thickened, about 5minutes. Add the spinach, pepperoni, andseasonings.Cookoverlowheat,stirringfrequently,untilheatedthrough,about5minutes.Serveoverfat-freeEnglishmuffins.

RecipeHint:Fat-freeEnglishmuffinsandcrumpetsaresoldinmostnaturalfoodsstoreandsomesupermarkets.Theymakegreatfoundationsforsaucesorstews,orusethemtomakesandwiches.

SzechwanPeanutSauce

¼cuppeanutbutter¼cuptahini¼cupricevinegar¼cupsoysauce¼cupwater¼teaspoonmincedfreshgarlic¼teaspoonmincedfreshgingerdashofTabascosauce¼cuproastedredpeppers

Servings:makesabout1½cupsPreparationTime:8minutesCombineallingredients,excepttheredpepper,inafoodprocessororblender.

Processuntilsmooth.Addtheredpepper.Processagainbriefly,soflecksofredpepperpiecesremaininthesauce.Useasatoppingforpasta,grains,potatoes,asaspreadforbread,orasadipforvegetables.Thisisaveryrich,high-fatsauce.Usesparingly.Alittlegoesalongway.

Freshpastamadewithouteggs(basicallysemolinaflour)cooksin2minutesinboilingwater.Michelle’sNatural2MinutePasta(Mrs.Leepers,Inc.,Poway,California)isfoundinmostnaturalfoodstores.

RedBeanSauce

½cupwater1onion,chopped1redbellpepper,chopped½teaspoonmincedfreshgarlic115-ouncecanredbeansinoil-freesauce2tablespoonschoppedcannedgreenchilies1tablespoonsoysauce1tablespoonWorcestershiresauceseveraldashesofTabascosauce



Placethewaterinamediumpot.Addtheonion,bellpepper,andgarlic.Cook,

stirring occasionally, for 3 minutes. Add the remaining ingredients. Cook,uncovered, for about 9 minutes, stirring occasionally. Serve over potatoes,grains,ortoast.

Youcanbuygingerandgarlicreadyforuseinsmallbottlesinthefresh

foodssectionofthesupermarket.Useinrecipescallingforfreshgarlicandgingerroot.

HollandaiseSauce

¼cuprawcashews1cupwater2tablespoonslemonjuice1teaspoonnutritionalyeastpowder½teaspoononionpowder⅛teaspoongarlicpowder⅛teaspoonsaltteaspoonturmeric

pinchofpaprika1tablespooncornstarchmixedwith2tablespoonscoldwaterfreshlygroundblackpeppertotaste

Servings:makes1cup



Placethecashewsand½cupof thewater inablender.Processbriefly, then

gradually add the remaining water. Process until the mixture is very smooth.Pour into a saucepan. Add the lemon juice, nutritional yeast, onion powder,garlicpowder,salt,turmeric,andpaprika.Mixwell.Addthecornstarchmixtureandmixwell.Bringslowlytoaboil,stirringconstantly,untilthickened.Addthepeppertotaste.Serveovervegetables,grains,orpotatoes.

RecipeHint:Welikethiswithfreshasparagus.TrytherecipeforVeggieBenedicts(page9)foraspecialtreat.

AsparagusandMushroomSauce

½cupwater1smallonion,cutinhalflengthwise,sliced,andseparatedintohalf-rings½poundslicedfreshmushrooms10stalksasparagus,slicedinto1-inchpieces3cupssoyorricemilk1tablespoonsoysauce3tablespoonscornstarchmixedwith½cupcoldwaterfreshlygroundblackpeppertotaste



Placethewaterinafryingpanwiththeonionandmushrooms.Cook,stirring

frequently, for 5minutes.Add the asparagus and cook for another 5minutes.Add the milk and soy sauce; slowly bring to a boil. Stir in the cornstarchmixture.Cookandstiruntilthickened,about5minutes.Seasonwiththepepper.Serve overwholewheat toast, withOrientalWraps (page 184), orwith otherAsiandishes.

RecipeHint:Usepreslicedmushroomstosavetime.Useotherfreshvegetablesinseason.Cutintobite-sizepieces,enoughtofill1cup.

DISEASESOF“RICH”EATING

AppendicitisArthritisAS,gout,psoriaticrheumatoid,LupusAtherosclerosisHeartattacksStrokesCancersColon

BreastKidneyPancreasProstateTesticleUterusColitisCrohn’sUlcerativeNonspecificConstipationDiabetesDiarrheaDiverticulosisGallstonesGastritis(ulcers)HemorrhoidsHiatusherniaHypertensionKidneyfailureKidneystonesMultiplesclerosisObesityOsteoporosisVaricoseveins

Thebodyfightsforitssurvival,butyearsofabusefinallyleadtofailureofitspartsandsystems.Whatfailsandwhendependsuponthetypeofinjuryandthebody’sstrengthsandweaknesses.Adiethighinanimalprotein(relativelylowinfat)might cause thekidneys, liver, andbones to fail early in life,while adiethigh in fat and cholesterol may bring on early artery disease. Strengths andweaknesses depend upon our genetic makeup and our overall general health.Heredity is something we can’t change; however, our general health can begreatlyimprovedwithabetterdietandlifestyle.Chronicdiseasesarebettertreatedbydietandlifestylechangesthanbytaking

drugs or undergoing surgery. The treatment simply stops the repeated injurycausedbyanunhealthydietandlifestyleandallowsthehealingprocessesofthebody to catch up. The benefits of diet and lifestyle changes for cancers isunknownbutsincetheresultsofpresenttreatmentareusuallysopoor,anyhelpfrombetterself-carewillgreatlybenefitthebody.

Headaches,stomachaches,arthritis,andotherpainsmean“something’s

wrong!”Ifyou’relistening,you’llchangeyourdietandlifestyle(exercise,habits,andsleeppatterns).

PepperyBeanSauce

½cupwater1onion,chopped½teaspoonmincedfreshgarlic1teaspoondriedbasil1teaspoondriedoregano2zucchini,chopped115-ouncecanwhitebeans110-ouncejarroastedredpeppers,coarselychopped1tablespoonsoysaucedashortwoofTabascosauce



Placethewaterinalargepot.Addtheonion,garlic,basil,andoregano.Cook,

stirring occasionally, for 3 minutes. Add the zucchini. Cook for another 2minutes. Add the remaining ingredients and cook for 10 minutes, stirringoccasionally.Serveoverpasta,grains,potatoes,ortoast.

Pressurecookorboilalargepotofyourfavoritebeans.Packagetheminmeal-sizeportionsinplasticbowlswithcoversorsealableplasticbags.

Refrigerateorfreeze.

SpicyTomatoSauce

2onions,chopped1½teaspoonsmincedfreshgarlic½cupwater128-ouncecancrushedtomatoes110-ouncecanRo-teldicedtomatoesandgreenchilies1tablespoonparsleyflakes1teaspoondriedbasil1teaspoondriedoreganoseveraldashesofTabascosauce

Servings:makesabout5cupsPreparationTime:10minutesCookingTime:20minutes

Place the onions and garlic in a large pan with the water. Cook, stirring

frequently, for 3 to4minutes.Add the remaining ingredients and cook for 15minuteslonger,stirringoccasionally.

RecipeHint:ThisisaspicyalternativetoItalianspaghettisauce.Itisalsoexcellentonbakedpotatoes.Tomakethisintoachunkiervegetablesauce,addsomechoppedgreenbellpepperorslicedmushrooms.

Cynthia’sEggplantSpaghettiSauce

cupwater1onion,chopped1greenorredbellpepper,chopped1teaspoonmincedfreshgarlic2largeeggplants,choppedintobite-sizepieces126-ouncebottlefat-freespaghettisauce¼cupredwine1tablespooncapers1teaspoonbasil1teaspoonoreganofreshlygroundblackpeppertotastepinchofcrushedredpepper(optional)



Place cupofthewaterintoalargesaucepot.Addtheonion,bellpepper,and

garlic. Cook, stirring occasionally, for 5 minutes. Add the eggplant and theremaining cup water. Cook, covered, for another 5 minutes, stirringoccasionally. Add the remaining ingredients and simmer, uncovered, for 20minutes.Tomakeaspiciersauce,add½cupofmediumsalsa.

Boththesupermarketandnaturalfoodstorescarrymanyvarietiesofoil-freesauces.Useastheycomeoverpastaor“doctor”themupwithonions,greenbellpeppers,andmushrooms—addyourfavoritespices.Usesaucesinsoupsandstewsforaddedflavor.

HungarianBeanSauce

cupwater2leeks,thinlysliced1zucchini,quarteredlengthwise,thensliced115-ouncecanredbeans,drainedandrinsed114.5-ouncecanchoppedtomatoes¼cupslicedroastedredpeppers1teaspoondriedbasil½teaspoondrieddillweed½teaspoonpaprika



Placethewaterinasaucepan.Addtheleeksandzucchiniandcook,stirring

occasionally,for5minutes.Addtheremainingingredientsandcook,uncovered,for10minutes.Serveoverpotatoesorgrains.

ATHEROSCLEROSIS&PLAQUERUPTUREAtherosclerotic plaques are filledwith semiliquid, fatty, and necroticmaterial

AtherosclerosisisthediseasethatdestroysthearteriesofmillionsofAmericansevery year, eventually leading to heart attacks, strokes, hearing loss, kidneyfailure, impotence, disability, immobility, and leg and back pain. The diseaseprocess begins when the inside linings of the arteries are injured by oxidizedcholesterol,by-productsofcigarettesmokecombustion,andantibodyreactionsstartedbyeatingmeatanddairyproducts.Sliversofcholesterolandglobsoffatleak under the inside linings, causing festering sores known as atheroscleroticplaques.Yourarteriescontainnonerves to tellyouabout theongoingdamage,soyoutakenoactionuntilatragedysuchasaheartattackorstrokeoccurs.The tragedy of complete artery closure begins with the rupture of a tiny

overstuffed plaque. Necrotic, fatty material spurts out into the flowing bloodcausing theblood to clot and closingoff the artery.Theblood clot is called athrombusandaheartattackisknownasacoronarythrombosis.Thisdiseaseispreventedandreversedbyfollowingalow-fat,no-cholesterol,

starch-baseddiet.

Cholesterolandtriglyceridesareoftenconfused.Cholesterolisawaxysubstanceandtriglyceridesarefats—likefatoncoldchickensoup.YearsofeatingtherichAmericandietcauseeitherorbothtoriseinmanypeople.

ÀlaKingSauce

½cupwater1onion,chopped1greenbellpepper,chopped½poundslicedfreshmushrooms½cupunbleachedwhiteflour3cupssoyorricemilk14-ouncejarchoppedpimientos2tablespoonssoysauce1teaspoonWorcestershiresauce⅛teaspoonwhitepepper2tablespoonscornstarchmixedwith¼cupcoldwater



Placethewaterinalargepan,addtheonion,greenpepper,andmushrooms,

andcook,stirringoccasionally,for10minutes.Stirintheflourandcontinuetocookfor2minutes,stirringconstantly.Thenslowlystirinthemilk.Cookovermediumheat,stirringalmostconstantlyuntilthemixtureboils,about2minutes.Stirinthepimientos,soysauce,Worcestershiresauce,andpepper.Graduallyaddthecornstarchmixturewhilestirring.Cook,stirringconstantly,untilthemixturethickens,about1minute.Serveoverwholewheattoast.

RecipeHint:Forthepast15yearswehaveeatenthissauceovertoastedbreadorEnglishmuffins,butitwouldalsobedeliciousoverpotatoesor

grains.Thisversionisoneoftheeasiestandalsotheonewelikethebest.

SummerVegetableSauce

½cupwater1onion,slicedandseparatedintorings1greenbellpepper,thinlysliced1cupslicedfreshmushrooms1zucchini,cutinhalflengthwise,thensliced1cupgreenbeans,cutin1-inchpieces1cupfrozencornkernels2freshtomatoes,chopped½cupvegetablebroth2tablespoonssoysauce½teaspoondriedbasil½teaspoondrieddillweed¼teaspoongroundcumin¼teaspoonpaprika1tablespooncornstarchmixedwith¼cupcoldwater



Place the water in a pot with the onion and bell pepper. Cook, stirring

occasionally, for 3 minutes. Add all the remaining ingredients, except thecornstarch mixture. Cook, stirring occasionally, for 15 minutes. Add thecornstarchmixture.Cook,stirringconstantlyuntilthickened,about2minutes.

Serveoverpotatoes,grains,pasta,orfat-freetoastormuffinsforafast,easysummermeal.

SpicyOrientalVegetableSauce

cupwater1onion,slicedandseparatedintorings1cupbabybokchoy,sliced½poundslicedfreshmushrooms1cupbroccoliflorets1cupslicedasparagus2cupsslicednapacabbage1cupmungbeansprouts¼cupsoysauce3tablespoonschoppedcilantro2tablespoonsricevinegar1½tablespoonscornstarch½teaspoonmincedfreshgarlic½teaspoonmincedfreshgingerroot¼teaspooncrushedredpepper



Placethewaterinapotwiththeonion,bokchoy,andmushrooms.Cook,stirringoccasionally, for 3minutes. Add the broccoli, asparagus, and cabbage. Cook,stirring occasionally, for 5 minutes. Add the bean sprouts and cook for 2minutes.Meanwhile,combine the remaining ingredients inabowlandmixwell.Stir

thismixtureintothevegetablesandcookandstiruntilthickened.Useasatoppingforgrainsorpotatoes,orrollupinatortilla.

Whenstir-frying,addthevegetablestoawokwithanonsticksurfaceonmedium-highheat.Liftandturnthevegetablesconstantlytopreventsticking.Useoil-freeliquidstosauté,suchassoysauce,nonfatsaladdressing,whitewine,vinegar,fruitjuice,orwaterandherbs.Aftercookingthevegetables,movethemupthesidesofthewoktokeepwarmandpourthesauceintothecenterforthickeningwithcornstarch.

DipsandSpreads

FiestaBlackBeanDip

215-ouncecansblackbeans,drainedandrinsed12ouncesfreshsalsa,slightlydrained2tablespoonstomatopaste½teaspoonmincedfreshgarlic⅛cupfreshparsley,minced

Servings:makes2½cupsPreparationTime:5minutesCookingTime:4minutes

Mix all ingredients together in amicrowave-safe bowl. Heat on high for 4

minutes.Stirandservewithbakedfat-freetortillachips.

RecipeHint:Wrapthisdipinasoftburritoandgarnishwithsomechoppedgreenonionsandalfalfasproutsforaquicklunch.

ChiliBeanSpread

115-ouncecanblackbeans,drainedandrinsed½teaspoonmincedfreshgarlic2tablespoonschoppedonion1½tablespoonschoppedcannedgreenchilies1tablespoonparsleyflakes1teaspooncidervinegar1teaspoonDijon-stylemustardpinchofcayennepepper

Servings:makes1½cupsPreparationTime:10minutesChillingTime:2hours

Place thebeans inabowlandmashwithabeanmasher.Addtheremaining

ingredientsandmixwell.Refrigerateatleast2hourstoblendtheflavors.Spreadonsandwiches.

Mashcookedbeansandthenstoretheminicecubetraysorsmallplasticbagsforlateruse.Addtosoups,sauces,orstewsforthickeningandmoreflavor.

DeviledSpread

115-ouncecankidneybeans,drainedandrinsedcupsweetpicklerelish¼cupfat-freemayonnaiseorTofuMayonnaise(page255)½tablespoonpreparedmustardseveraltwistsoffreshlygroundblackpepper



ChillingTime:2hours

Place thebeans inamediumbowl.Mashwithabeanmasher (donotusea

foodprocessor).Combinewiththeremainingingredients.Refrigerateatleast2hourstoblendtheflavors.Useasaspreadforbread,crackers,orfat-freetoastedcrumpets.

Amicrowaveovenwillturnbacktheclockforyourflourproducts.Heatyourbreads,bagels,andtortillasonhighfor15to45seconds.Thesoftnessandmoisturewillmiraculouslyreturn.

PeanutButterSpread

1jarnaturalpeanutbutterwater

Servings:variablePreparationTime:

5minutesWhenyoubringthepeanutbutterhomefromthestore,letitsitundisturbedso

theoilwillrisetothetop.Pouroffasmuchoftheoilasyouareableto.Scoopouttheremainingpeanutbutterandplaceinafoodprocessor.Addabout¼cupof water and begin to process. Slowly add more water while the machine isrunning.Continuetoaddwateruntilthemixtureistheconsistencyofspreadablepeanutbutter.Placeinajarandstoreintherefrigerator.

RecipeHint:Peanutbutterishighinfatandsoitisnotoneofourrecommendedfoodsformostadults.However,somanypeoplehaveaskedusforawaytomakepeanutbutteralittlehealthiersotheycouldenjoyitasaspecialtreatonceinawhile.Thisrecipegivesyouthetastethatyoumiss,withmuchlessfatthantheoriginal.Italsospreadsmuchbetter.Thecolorchangesslightlyafterthisprocessing.

HEARTDISEASE

ANDCHOLESTEROL

Yourcholesterollevelcanbethecrystalballthatpredictsyourchanceofaheartattackanddeath.TheaveragecholesterollevelintheUnitedStatesisabout210mg/dl. If this isyourcholesterol level,yourchancesofdyingprematurelyofaheart attackora strokeareabout50percent.Cholesterol levelsabove the260mg/dl range are suicidal: You are very likely to die of a complication fromatherosclerosis (heart attack, stroke, or kidney failure). The ideal cholesterollevel is below 150 mg/dl. Populations and individuals with cholesterol levelsbelow150mg/dl have a very low risk of heart disease and are considered bysome experts to be almost immune from the ravages of atherosclerosis. Acholesterollevelbelow150mg/dlisagreatbigA+onyourhealthreportcard.Peoplewithhighcholesterolshouldchecktheirbloodlevelseveryonetothreemonths.When cholesterol rises 60 mg/dl, the risk of dying from heart disease

increasesby500percent.Insomestudiesofreversalofatherosclerosis,peoplewhowereabletolowertheircholesterolbymorethan60mg/dlwerelikelytoshowhealing in their arteries and reversalofdisease.The foundations toyourefforts to lower your cholesterol and avoid heart disease are a low-fat, no-cholesterol diet, exercise, and healthy habits. Your second line of defense ismedication.

Therearemanysignsofheartdisease,suchaselevatedcholesterolandhighbloodpressure.Unfortunately,medicationstreatmostlythesigns,leavingthearteriestoclosedown.Ahealthydiettreatstheunderlyingsickarteries...andthesignsofimpendingdoomusuallycomedown.

Fat-FreeHummus

215-ouncecansgarbanzobeans,drainedandrinsed1teaspoonmincedfreshgarliccuppackedchoppedparsleyor

cilantro⅛cupwater



Placeallingredientsinafoodprocessorandprocessuntilsmooth.Serveasa

dipwithpitabreadoruseasasandwichspread.

BarbecuedgarbanzoDip

115-ouncecangarbanzobeans,drainedandrinsed¼cupdicedcannedgreenchilies¼cupfat-freebarbecuesauce¾teaspoongroundcumin½teaspoonmincedfreshgarlic



ChillingTime:2hours

Placeall ingredients ina foodprocessorandprocessuntil smooth.Useasa

dipforcrackers,fat-freechips,orvegetables,orasaspreadforbread.

Pitabreadisusuallyoil-freeandcanbefoundinmostsupermarkets.Itcomesinwholewheatorwhitevarieties.Keepsomeinyourpantryforaquicksnack,orstuffwithbeansandvegetablesforaneasymeal.

RoastedRedgarbanzoDip

115-ouncecangarbanzobeans,drainedandrinsed17-ouncejarroastedredpeppers,drained½cupplainnondairyyogurt½teaspoonmincedfreshgarlicseveraltwistsoffreshlygroundblackpepperdashortwoofTabascosauce


Combine all ingredients in a food processor or blender and process until

smooth.Serveatonceorrefrigerateforlateruse.

RecipeHint:Useasadipforfreshvegetables,crackersorricecakes,fat-freebakedtortillachips,orasaspreadforbread.

HerbedWhiteBeanPaté

115-ouncecanwhitebeans,drainedandrinsed½cupchoppedgreenonions2tablespoonsfreshparsley1tablespoonlemonjuice1tablespoontahini1teaspoonmincedfreshgarlic1teaspoonpreparedmustard1teaspoonfreshfinelychoppedbasil¼teaspoonblackpepper⅛teaspoonnutmegdashofsalt


Combineallingredientsinafoodprocessorandprocessuntilblendedbutnot

completelysmooth.

Placeherbsinalargecupandcutwithscissorsintosmallpieces.Use2to3timesasmuchfreshherbsasyouwoulddryherbs.

MockTunaSpread

115-ouncecangarbanzobeans,drainedandrinsed1stalkcelery,finelychopped¼cupfinelychoppedonion¼cupfinelychoppedgreenonions1tablespoonlemonjuice¼cupfat-freemayonnaiseorTofuMayonnaise(page255)

Servings:makes2cups


ChillingTime:1hour

Place the beans in a food processor and process until coarsely chopped or

mashwithabeanmasher.Don’toverprocesstoasmoothconsistency.Placeinabowlandaddtheremainingingredients.Mixwell.Chillatleast1

hourtoblendtheflavors.

RecipeHint:Add2tablespoonsofpicklerelishtothisspreadtojazzitup.Welikethisspreadoncrackersortoastedfat-freecrumpets.

SpicyLentilSpread

2cupsredlentils4cupswater1tablespoonsoysauce1tablespooncurrypowder½teaspoongroundcumin

Servings:makes4cups



Pick over the lentils and look for stones. Place all ingredients in amedium

saucepan. Bring to a boil, reduce heat, cover, and cook over low heat for 30minutes,stirringoccasionally.

RecipeHint:Useasaspreadforbreadorafillingforpita,orrollupinatortilla.Addchoppedgreenonion,alfalfasprouts,choppedtomato,shreddedcarrots,andchoppedcilantro,ifdesired,beforeeating.

WhiteBeanSpread

115-ouncecanwhitebeans,drainedandrinsed1teaspoonmincedfreshgarlic1tablespoonlemonjuice½tablespoonsoysauce½tablespoonbalsamicvinegar1teaspoonTabascosauce1tablespoonchoppedfreshcilantroorparsley1to2tablespoonswater

Servings:makes2cups



smooth.Addwaterasnecessarytomakethedipcreamy.

RecipeHint:Tomakethisintoachunkyvegetablebeandip,addsomechoppedgreenonionsandsomechoppedredorgreenbellpepper.Thisiswonderfulasadipforvegetablesorasasandwichspread.

AsianGarbanzoSpread

115-ouncecangarbanzobeans,drainedandrinsed2greenonions,chopped¼cupcilantroleaves¼cuporangejuice2tablespoonsricevinegar1tablespoonsoysauce1teaspoonDijon-stylemustard½teaspoonmincedfreshgarlic¼teaspoonmincedfreshgingerroot¼teaspoongroundcoriander¼teaspoongroundcumin¼teaspoonturmeric

Servings:makesabout2cupsPreparationTime:10minutesPlaceallingredientsinafoodprocessorandprocessuntilsmooth.Servewith

BakedPitaWedges(page264).Thisisexcellentasadiporaspread.

SAVEYOURLIFE...LOWERYOURCHOLESTEROL

Cholesterol is awaxysubstancemadeonlybyanimals.Plantsdonotmakeorcontaincholesterol.Humanbeingsmakeapproximately1,000mgofcholesteroldaily,whichisusedtomakebileacids,reproductivehormones,vitaminD,andpartsofcells.Wemakeallwerequireforthesepurposes;therefore,cholesterolisnotanutrient(asubstancethatmustbepresentinourfood).Most Americans also consume 300 to 1000 mg of cholesterol daily from

animal-derived foods. Unfortunately, our livers have a limited capacity toremove this excess cholesterol. As a result, the cholesterol builds up and isdepositedinourblood,bodyfat,tendons,skin,andarterywalls.WhenpatientsatourprogramatSt.HelenaHospitalintheNapaValleywere

placed on a low-fat, no-cholesterol diet, their blood cholesterol levelsplummeted.Inthefirstfivedaystheyfell15mg/dl.That’s3mgeachday.Onthe average by the 11th day they had reduced their cholesterol by 29 mg/dl.However,patientswithveryhighcholesterol,greaterthan300mg/dl,sawtheirlevelsfall62mg/dlinlesstimethanmostpeoplespendonsummervacation.

Fruit,fruitjuice,honey,andothersimplesugarswillcausethetriglyceridesandcholesteroltoriseinmanypeople.Avoidthesesweettastingfoods

whentryingtolowerthesebloodvaluesandyourriskofheartdisease.

WhiteBeanPaté

115-ouncecanwhitebeans,drainedandrinsed2tablespoonsvegetablebroth2tablespoonslemonjuice1tablespoonDijon-stylemustard½teaspoonmincedfreshgarlic¼teaspoonsalt⅛teaspoonwhitepepper2tablespoonsdrainedcapers2tablespoonsfinelychoppedfreshparsleyorcilantropaprika



Place the beans, broth, lemon juice,mustard, garlic, salt, and pepper into a

foodprocessororblenderandprocessuntilsmooth.Placeinabowlandstirinthecapersandparsleyorcilantro.Sprinklethepaprikaoverthetoptogarnish.

RecipeHint:Serveasaspreadforcrackersorricecakes,BakedPitaWedges(page264),orsandwiches.Useasadipforrawvegetables.

SweetBeanSpread

115-ouncecankidneybeans,drainedandrinsedcupPeanutButterSpread

(recipepage246)3teaspoonshoney1½teaspoonsvanilla¾teaspooncinnamon



Placeallingredientsinafoodprocessorandprocessuntilwellmixed,butnot

completelypureed.Serveasadipforvegetables,orspreadonbread,crackers,orricecakes.

RecipeHint:Ourofficestaffintroducedustothisspread.Theyliketodipsticksofjicamainit.

BlackBeanDip

116-ouncecanblackbeans,drainedandrinsed½cupsalsa3tablespoonscilantroleaves2tablespoonslimejuice½teaspoongroundcumin



Combineall ingredients inafoodprocessorandprocessuntilsmooth.Serve

withfat-freetortillachips.

RecipeHint:Stackseveralwholewheatorcorntortillas.Cutacrossthemiddletomake6to10wedges.Heatonabakingsheetintheovenfor10minutes.

PintoBeanDip

116-ouncecanfat-freerefriedbeans5ounceslitesilkentofu¾cupsalsa1teaspoonmincedfreshgarlic1teaspoonchilipowder2to3greenonions,choppedServings:makes2½cupsPreparationTime:5minutes

Place all ingredients, except the green onions, in a food processor. Process

until smooth.Place in abowl and stir in thegreenonions.Servewith fat-freetortillachips.

Precookedandevennonfatrefriedbeanscanbefoundineverysupermarket.Thereareblack,white,red,kidney,andpintobeans.Usethemfor“almostinstantburritosandtortillas”madebyspreadingwholeormashedbeansonacornorwholewheattortillaandaddingtomatoes,onions,sprouts,andyourfavoritesalsa.Usecookedwholebeansforthefoundationofcoldsaladsoraddthemtosoupsandstews.

RedPepperDip

116-ouncepackagefreshtofu,drained2tablespoonslemonjuice1tablespooncidervinegarcupcannedroastedredpeppers

1teaspoonchilipowderseveraldashesofTabascosauce¼teaspoonsalt(optional)

Servings:makes2cups


Combinethetofu,lemonjuice,andvinegarinafoodprocessor.Processuntil

smooth.Addthepeppersandchilipowder.Processforseveralminutesuntilverysmoothandcreamy.AddTabascoandsalt.

RecipeHint:Roastedredpeppersaresoldinbottlesinthesupermarket.Thisdipkeepswellintherefrigeratorforseveraldays,ifitlaststhatlonginyourhouse!Useasadipforrawvegetablesorfat-freechips.Useasaspreadforcrackersorbread.Alsogoodonbakedpotatoes.

TofuMayonnaise

110.5-ouncepackagelitesilkentofu1½tablespoonslemonjuice1teaspoonhoney½teaspoonsalt½teaspoondrymustard⅛teaspoonwhitepepper

Servings:makes1 cups


Placeallingredientsinablenderjarandprocessuntilsmoothandcreamy.

RecipeHint:UseTofuMayonnaiseinsandwiches,salads,andspreads.

FAMILIARFOODS

Your goal is to find about a dozen dishes you enjoy.You have your favoritesrightnow.Youprobablyhavethesamethingforbreakfasteveryday.Forlunchyouchoosebetweenacoupleofitemsanddinnerisamatterofselectingamongfour or five favorites.When you go out to eat you probably always order thesame item from the menu at that particular restaurant. People are rathermonotonousintheireatinghabits.Sincetherearemorethan1700recipesintheMcDougallbooks,findingnewfavoriteswillbeanenjoyableadventure.YouhavespentmanyyearslearningtocooktheAmericandietandadjusting

toitstastes,thereforeitshouldnotsurpriseyouthatachangetoahealthierwayofeatingmaytakesometimeandeffort.Pickoneortworecipesfromthisbookthat seem to be good possibilities because they look interesting and haveingredientsandspicesyouhaveenjoyedinotherrecipes.Don’tgooverboardbymakingamulti-coursemeal,asyoudidwhenyoucooked the“well-balanced”Americandiet.Preparethenewrecipesseveraltimesoverthenextmonth—theywillsoonbecomeyourfavorites.

Simpledietsprovideexcellentnutrition.Throughouthistorypeopledidn’tworryabouteatinga“wellbalanceddiet,”rather,theyhopedonlyfor

enoughriceorpotatoestofeedthefamily.Lookaroundyoutoseetheconsequencesofeatingawidevarietyoffoods—obesityanddisease.

SpinachDip

110-ounceboxfrozenchoppedspinach,thawedandsqueezeddry1bunchgreenonions,chopped1poundtofu2tablespoonslemonjuice2teaspoonsdillweed1½teaspoonshoney¾teaspoondrymustard¼teaspoonsalt¼teaspoonwhitepepper

Servings:makes3cups


ChillingTime:2hours

Placethespinachandgreenonionsinabowl.Placetheremainingingredients

inablenderorfoodprocessorandprocessuntilsmooth.Addtothespinachandgreen onions andmixwell. Refrigerate to blend the flavors.Use as a dip forbread,crackers,orvegetables.Trythisonbakedpotatoes,too.

RecipeHint:Tomakeasmooth,creamygreendip,placeallingredientsinfoodprocessorandprocessuntilsmooth.

TofuSourCream

110.5-ouncepackagelitesilkentofu2tablespoonslemonjuice2teaspoonssugarpinchsalt

Servings:makes1¼cups


ChillingTime:2hours

Combine all ingredients in a food processor and process until smooth.

Refrigerate at least 2 hours to blend the flavors.Use any time youwould usedairysourcream.

CurryTofuDip

110.5-ouncepackagefirmlitesilkentofu1½teaspoonscurrypowder1tablespoonparsleyflakes⅛teaspoonsalt(optional)

Servings:makes1¼cups


ChillingTime:1hour

Combineallingredientsinablenderjarandprocessuntilsmooth.

RecipeHint:Thisisawonderfuldipforrawvegetables.Itisalsooneofmyfavoritedipsforartichokeleaves.Preparetheartichokesbycuttingoffthestems.Removethelooseouterleavesandcutoffthetops.Usescissorstosnipoffthetopsofsharpleaves.Cookinboilingwaterwith1to2tablespoonslemonjuiceaddedforabout45minutes.Aftercooking,pulloutthecenterleavesandremovethefuzzycenterswithaspoon.Alsotrythisdipwithasparagusandbakedpotatoes.

ChickenlessSalad

110.5-ouncepackagelitesilkentofu¼cupfat-freemayonnaiseorTofuMayonnaise(page255)⅛cupchoppedgreenonions⅛cupfinelychoppedcelery⅛cupsweetpicklerelish1tablespoonpreparedmustard1tablespoonsoysauce¼teaspoongarlicpowder¼teaspoonturmericseveraltwistsoffreshlygroundblackpepper



Mashthetofuwithabeanmasher.Combinewiththeremainingingredientsin

abowl.Serveatonceorrefrigerateuntilserving.

RecipeHint:Thismakesanexcellentspreadforbread,crackers,pita,crumpets,orvegetables.

EgglessEggSalad

110.5-ouncepackagelitesilkentofu¼cupfinelychoppedcelery¼cupfat-freemayonnaiseorTofuMayonnaise(page255)⅛cupfinelychoppedonion2teaspoonsvinegar2teaspoonsdriedchives½teaspoonturmeric¼teaspoononionpowder¼teaspoongarlicpowder¼teaspoondillweed¼teaspoonsalt(optional)



ChillingTime:2hours

Placethetofuinamediumbowl.Mashwithaforkorbeanmasheruntilfinely

crumbledbutnotsmooth.Addtheremainingingredientsandmixwell.Chillatleast2hoursbeforeservingtoattainthebestflavorandbrightyellowcolor.

Tofuissoldbothfreshandasepticallypackaged.Freshtofuusuallycomesin1-poundpackagesandisfoundintherefrigeratedsection.Drainbeforeusing.Asepticallypackagedtofuis10.5ouncesandmaybesoldcoldoratroomtemperature.Bothkindshaveanexpirationdateonthepackage.

FreshSalsa

115-ouncecanchoppedtomatoescupchoppedonion

14-ouncecanchoppedgreenchilies¼cupfinelychoppedfreshcilantro1tablespoonfreshlimejuice¼teaspoonsaltdashortwoofTabascosauce

Servings:makes2cups


Placeall ingredients ina foodprocessororblenderandprocessbrieflyuntil

justblended.

RecipeHint:ThissalsaisinspiredbyoneservedatourfavoriteMexicanrestaurantinHawaii,BuenoNalo.UseitasatoppingforburritosorotherMexican-stylefood,orserveitasadipforoven-bakedtortillachips(RecipeHintpage254)orrawvegetables.Itwillkeepintherefrigeratorforabout1week.

NuttySoftJacoFilling

¾cuprawpeanuts½cuprawsunflowerseeds½cuproastedsunflowerseeds½cuprawsesameseeds16-ouncecantomatopaste1teaspoongroundcumin1teaspoonsoysauce½teaspoonchilipowder¼teaspoononionpowder⅛teaspoongarlicpowder




Placethepeanutsandrawsunflowerseedsinasaucepanwithwatertocover.

Cook,covered,overmediumheatfor30minutes.Removefromheatanddrain;reserve thecooking liquid.Place thecookednuts in a foodprocessorwith theroastedsunflowerseedsand thesesameseeds.Processbriefly.Add the tomatopaste and process again. Add enoughwater to the reserved cooking liquid tomake1cup.Graduallyaddtheliquidtothenutmixturewhileprocessing.Addtheseasonings.Processuntilwellblended.

RecipeHint:Usethisrich,high-fat,tastyfillinginsoftcorntortillas.Topwithchoppedgreenonions,choppedtomatoes,alfalfasprouts,andsalsa.

EVOLUTIONOFFOODRECOMMENDATIONS

Wewereallraisedwiththe“FourBasicFoodGroups”—aconceptthatallowedustoeatanythingandeverythingthatwouldfitbetweenourlips.Thisthinkingwas founded on the idea that people suffer disease as a result of deficiencies.However, “deficiency”diseases arenot ourproblem. It’s likelyyounevermet

anyonewithberiberi,pellagra,orscurvy.Ontheotherhand,youprobablyhavemanyfriendsandrelativeswhosufferfromdiseasescausedbyexcessfat,salt,cholesterol,andanimalproteinintheirdiets.The U.S. Department of Agriculture recently developed the “Food Guide

Pyramid,”whichreducedtheFourBasicFoodGroups’recommendedamountofmeat,dairyproducts,eggs,oils,and refined foods,and insteadencouraged theuse of more whole grains, fresh fruits, and vegetables. The evolution ofrecommendationsforeatingforgoodhealthwillbecompletewhenthecountryadopts“TheMcDougallFoodTrapezoid,”whichsimplychopsofftheunhealthytopofthefoodpyramid.

Peoplearelearningthetruthaboutgoodeating.Soonshovelinghighfat,greasyfoodsintoone’sbodywillbeviewedasdisgustingassmokingcigarettesistoday.TheAmericandietisadangerousfad,nowbeingreplacedbysensibleeating.

BeanGuacamole

115-ouncecanwhitebeans,drainedandrinsed1smallavocado,mashed½cupmildsalsa¼cupfinelychoppedgreenonions2tablespoonscannedchoppedgreenchilies2tablespoonschoppedcilantro1tablespoonlemonjuice½teaspoonmincedfreshgarlic¼teaspoonsalt



Mash the beanswith a beanor potatomasher.Combine all ingredients in a

bowlandmixwell.Servewithbakedfat-freetortillachips.

Avocadosdiscolorwhenexposedtoair.Tokeepmashedavocadolookingfreshlonger,placethepitinthebowlandcoverwithplasticwrap.

SurpriseVegetableSalsa

1cupfinelychoppedcucumber½cupchoppedgreenonions½cupfinelychoppedredbellpeppercupchoppedfreshcilantro

½teaspoonmincedfreshgarlic2tablespoonssoysauce1tablespoonricevinegar¼teaspooncrushedredpepperdashofsesameoil(optional)

Servings:makes2cups


ChillingTime:2hours

Combineallingredientsinamediumbowlandrefrigerateatleast2hoursto

blendtheflavors.

RecipeHint:Usethissalsaasadipforfreshvegetablesortrywithfat-freebakedtortillachipsorBakedPitaWedges(page264).

BlackBeanandCornSalsa

115-ouncecanblackbeans,drainedandrinsed2tomatoes,chopped¾cupfrozencornkernels,thawed4greenonions,chopped2tablespoonschoppedandcannedgreenchilies2tablespoonschoppedfreshcilantro¼cuplemonjuice½teaspoongroundcuminseveraltwistsoffreshlygroundblackpepper½cupdicedavocado(optional)

Servings:makes3cups


Combineallingredients,exceptavocado,inabowl.Mixwell.Stirinavocado,

ifdesired.Serveatonce.

RecipeHint:Ifyouarenotgoingtoservethissalsaimmediately,donotaddtheavocadountiljustbeforeservingbecauseitwilldiscolor.

RadishSalsa

2garliccloves1verysmallserranochili(optional)4bunchesradishes,cleaned2largetomatoes,cutinquarters½cupcilantro⅛teaspoonsaltfreshlygroundblackpeppertotaste



ChillingTime:30minutes

Mincethegarlicandchili inafoodprocessor.Addtheradishesandprocess

justuntilcoarselychopped.Addthetomatoesandcilantroandprocessuntilthesalsaisthedesiredconsistency.Addthesaltandpepper.Coverandchillforatleast30minutes.Servewithtortillachips.

BakedPitaWedges

6loavespitabreadPreheattheovento300degrees.Cutthepitabreadintowedgesandseparateonesidefromtheother.Placeina

singlelayeronabakingsheet.Bakefor20to30minutesuntilcrisp.Storeinanairtightcontainer.



RecipeHint:Sprinklethewedgeswithsomeonionpowder,garlicpowder,chilipowder,orpoultryseasoningbeforebakingforaninterestingflavor.

Stockyourhomewithonlyhealthyfoods.Thiswillcutdownontemptation.Makesurethereareplentyofdeliciousfoodsavailable.Noonecansticktoadietwithunappealingdishesandnoeasilyaccessiblesnacks.

Desserts

FrozenBananaSmoothies

1cupfrozenbananachunks¼cupfrozenfruit(strawberries,raspberries,blueberries,etc.)1cupfruitjuice(orange,pineapple,apple,etc.)


5minutesPlace all ingredients in a blender jar and process until smooth for a “better

thanicecream”frozensmoothie.

RecipeHint:Tofreezebananas,peel,sliceintochunks,freezeonabakingsheet,thenstoreinacoveredcontainerinthefreezer.

JofuBerrySmoothies

110.5-ouncepackagelitesilkentofu1cupfreshberries½cupfruitjuice1tablespoonhoney1tablespoonlemonjuice1cupicecubes


5minutesPlaceallingredientsinablenderjarandprocessuntilsmooth.

RecipeHint:Trystrawberries,raspberries,orblueberriesandmoreexoticjuiceslikeguava,pear,orpassionfruit.

GREATBEVERAGESALLVEGETABLEPRODUCTS

Your ideal beverage is plain purewater drunk cold, lukewarm, or hot before,during, and after your meals. And you can drink to your thirst’s content.Carbonation of water makes it more flavorful for some people, but the gascausesburping,bloating,andflatus.Herb teas tastegreat hot or cold.Theyoffermildpharmacological benefits:

Forexample,peppermintsoothesthestomach.Strongcaffeinatedteasstimulate.Green teacontainscaffeineand is anantioxidant;drinking itmay reduceyourriskofheartdisease.Beveragesmadefromcerealgrains,suchasPostum,Cafix,KaffreeRoma,orPero,canreplacecoffee.Juicesprovideplentyofsweet-tastingcaloriesandnutrients.Whenwholefruit

or vegetables are processed in a juicer, all of the nutrients are retained, butslicing a thousand times with a steel blade adversely affects their physicalproperties. Drinking juice encourages weight gain and raises cholesterol andtriglyceride levels in sensitive people; however, for most healthy people,especially those who need extra calories, such as children and athletes, juicemakesafinebeverage.

Althoughwaterfillsthestomachandhelpstosatisfyhunger,italsospeedsuptherateatwhichthefoodleavesthestomach,soyou’llsoonbehungryagain.Drinkingwaterbefore,during,oraftermealsdoesnotaffectweightloss.

Dreamsicles

110.5ouncepackagelitesoftsilkentofu112-ouncecontainerfrozenorangejuice1cupsoymilk1teaspoonvanilla


5minutesFreezingTime:

4hoursPlaceallingredientsinablenderjarandprocessuntilsmooth.Pourintomolds

andfreezeforatleast4hours.

EasyFruitTart

1slicefat-freeraisin-walnutbread¼cupcannedfruitpiefillingcinnamon


2minutesCookingTime:30seconds

Placethebreadonamicrowave-safeplate.Spoonthepiefillingoverthetop

andsprinklewithcinnamon.Microwaveonhighfor30seconds.

RecipeHint:Cannedpiefillingsareavailableinnaturalfoodstoresandsupermarkets.Mostofthemcontainsomesimplesugar,buttheydonotcontainanyfat.

RicePudding

1cupcookedbrownrice¼cupsoymilk¼cupfreshordriedchoppedfruit2teaspoonsrawsugar½teaspoonvanilla



Combineallingredientsinamicrowave-safebowl.Microwaveonhighfor5

minutes.Stir.Letstanduntilthesoymilkisabsorbed.Servewarmorcold.

CouscousPudding

2cupswater¾cupchoppeddates3cupsricemilk¼cuphoney1cinnamonstick1cupcouscous1teaspoonvanilla½teaspoongroundcinnamon



RestingTime:15minutes

Bring thewater toaboil ina small saucepan.Add thedates, cover, and set

aside.In a separate saucepan, heat the ricemilk, honey, and cinnamon stick until

almost boiling.Remove fromheat and stir in the couscous andvanilla.Coverand let rest for 15minutes. Remove the cinnamon stick.Drain the dates in acolanderandaddtothecouscous.Sprinklewithcinnamonbeforeserving.

MicrowavedBakedApples

2largecookingapples2tablespoonsbrownsugar1tablespoonraisins



RestingTime:5minutes

Peeltheappleshalfwaydownandcoreaboutthreequartersofthewaydown.

Combine the brown sugar and raisins in a small bowl. Pack the brown sugarmixture into thecoredapples.Place inmicrowave-safebowls,cover,andcookon70percentpower for8minutes, turningoncehalfway through thecookingtime.Removefromthemicrowaveandletrestfor5minutesbeforeserving.

FruitEnchiladas

12largestrawberries,diced18-ouncecancrushedpineapple,drained(reservejuice)1cupfreshorfrozenblueberries1cupraisinsorchoppeddates115-ouncecanpears,drained(reservejuice)anddiced1cupunsweetenedapplesauce1teaspooncinnamon½teaspoonnutmeg½teaspoonhoney8fat-freeflourorcorntortillas



Mix the strawberries, pineapple, blueberries, and raisins or dates in a bowl.

Set aside. Place the pears and ½ cup of the combined reserved juices in asaucepan. Mash with a fork or bean masher. Add the applesauce, cinnamon,nutmeg,andhoneyandheatoverlowheatuntilwarmedthrough.Donotboil.Place½cupofthefruitmixturedownthecenterofeachtortilla.Rollup,pour

alittleofthesauceovereachtortilla,andserve.

Brownies

Dryingredients:

1cupunbleachedflourcupreduced-fatcocoa

powder1teaspoonbakingpowder1teaspoonbakingsoda¼teaspoonsalt

Wetingredients:

1cupJustLikeShortenin’orWonderslimorPrunePuree(page281)1cupsugar1teaspoonvanilla2tablespoonsEggReplacermixedin½cupwater

Servings:16PreparationTime:15minutesCookingTime:30minutesPreheattheovento350degrees.Combinedryingredientsinabowl.Setaside.MixJustLikeShortenin’orWonderslimorPrunePureeandsugartogetherin

aseparatebowl.Stirinthevanilla.MixtheEggReplacerandwatertogetherandwhiskuntilveryfrothy.Addtothesugarmixtureandstir tocombine.Addthewet ingredients to the dry ingredients and stir until mixed. Do not overmix.Spoon into a nonstick 8-inch-square baking dish and flatten. Bake for 30minutes.

RecipeHint:JustLikeShortenin’isafairlynewfatreplacer.Itismade

fromplumsandapplesandisanexcellentfatreplacerinbakedgoods.Ifyoucannotfinditinyournaturalfoodstore,informationonwheretopurchaseitmaybeobtainedfromThePlumlifeCompany,15OrchardPark,Madison,CT06443.

BAKINGWITHOUTOIL

Oilperformstwofunctionsinbaking:Itpreventsthebakedgoodfromstickingto the pan and softens it.Nonstick silicone-coatedmuffin tins and bread panswill prevent sticking. Parchment paper (found in the grocery store next to thewax paper) can be used to line baking pans.Mary also places it over dishesbeforecoveringthemwithaluminumfoiltokeepingthefoodfromcomingintocontactwiththealuminum.Softeningistastefullyaccomplishedbyreplacingoilwithapplesauce,mashed

bananas,babyfood,ormashedpotatoes.Usehalfoftheamountofoilcalledfor.Silkentofucanreplaceoil,buttofuisalsohighinfat(54percent);evenlitetofuis33percentfat.Usehalfasmuchtofuasyouwouldoil.

Pureedprunesareanexcellentoilsubstitute.ThereisarecipeforPrunePureeonpage281.Usehalfoftheamountofoilcalledfor.LighterBake,Wonderslim,Just Like Shortenin’, and Lekvar are bottled ready-to-use fat replacers madefromplumsorprunesandaresoldinyourgroceryornaturalfoodstore.

Gallbladderdiseaseisfoundin40percentofpeopleovertheageofsixty.Vegetableoilspromotegallbladderdiseasemorethananimalfats.Changingtoahealthy,low-fatdietcanpreventgallstonesandoftenrelievesthepainofgallbladderdisease.

Fat-FreeFudge

3tablespoonslow-fatsoymilk3tablespoonscarobpowder6tablespoonssugar1teaspooncreamoftartar½teaspoonvanilladashofsalt


5minutesCookingTime:1½minutesRestingTime:2minutes

Combineallingredientsinamicrowave-safebowl.Microwaveonhighfor60

seconds.Stir,letrestfor30seconds,microwaveonhighfor10seconds,letrestfor30seconds;repeatthe10-and30-secondcycletwomoretimes.Letcoolandenjoy.

RecipeHint:Usereduced-fatcocoapowdertomakethisfudgetasteevenmorefamiliar.

ChocolateFruitFondue

2tablespoonsWonderslimcocoapowder1tablespooncornstarch¼cupwater112-ouncecanapplejuiceconcentrate,thawed2teaspoonsvanilla4cupsmixedfreshfruit,cutintochunks



Combine the cocoa powder and cornstarch in a saucepan. Slowly add the

waterwhilestirringtomakeasmoothpaste.Stirintheapplejuiceconcentrateand vanilla. Cook over low heat, stirring constantly, until thickened, about 5minutes.Transfer toa fonduepotorchafingdish tokeepwarm.Dippiecesoffruitintothewarmsauce.

RecipeHint:Useavarietyoffruit,suchasstrawberries,bananas,apples,mangoes,papaya,ormelons.Weveryoftenservethiswhenwehaveguests.Itisfuntositaroundthefonduepotafterdinner,dunkingchunksoffreshfruitintochocolatesauce.

ApricotBars

1cupunbleachedwhiteflour½cuppackedbrownsugar½teaspoonbakingpowder¼teaspoonbakingsoda⅛teaspoongroundcloves½cupapricotnectarcupLighterBakeor

WonderslimorPrunePuree(page281)1teaspoonEggReplacermixedin2tablespoonswater½cupfinelychoppeddriedapricots

Servings:makes18barsPreparationTime:15minutesCookingTime:25minutes

Preheattheovento350degrees.Combinethedryingredientsinalargebowl.Setaside.Place thenectarandLighterBakeorWonderslimorPrunePuree inanother

bowl.Beat theEggReplacer andwater until it is very frothy, then add to theotherwetingredientsandmixwell.Addtothedryingredients,stirringuntiljustcombined.Stirinthedriedapricots.Spreadthebatterinanonstick11×7-inchbakingpan.Bakefor25minutesor

untilatoothpickinsertedinthecentercomesoutclean.Coolandcutintobars.

RecipeHint:LighterBakeisanewfatreplacerfromSunsweetGrowers.Itismadefromplumsandapplesandisanexcellentfatreplacerinbakedgoods.Itshouldbeavailableinmostsupermarketsinthebaking

ingredientsaisle.

ChocolateCreamFilling

210.5-ouncepackageslitesilkentofu½cupWonderslimLow-FatCocoaPowder¾cuphoney3teaspoonsvanilla



4hoursPlacethetofuinafoodprocessorandprocessuntilverysmooth.Placethecocoainaseparatebowl.Setaside.Heatthehoneyinamicrowavefor1½minutes.Pouroverthecocoa

powderandmixuntilverysmooth.Addthecocoamixtureandvanillatothetofuandprocessagainuntilverysmooth.Pourintoabakedpiecrustandrefrigerateforatleast4hours.

RecipeHint:Thisisalsodeliciousasapudding.Pourintoindividualbowlsandrefrigeratebeforeserving.

Usealargefat-freeflourtortillashellforapiecrust.Placeinapiepanandmicrowavefor30secondsuntilsoft.Pressdowninthepan.Fill

withanypiefilling.Bakeasdirected.

PumpkinPie

15ounceslitesilkentofu116-ouncecansolid-packpumpkincuphoney

1teaspoonvanilla1teaspoongroundcinnamon1teaspoonpumpkinpiespice½teaspoongroundginger¼teaspoongroundcloves1piecrust(seepage279)



1hourChillingTime:

2hoursPreheattheovento350degrees.Combine all ingredients in a food processor and process until very smooth.

Pourintoapiecrustandbakefor1hour.Removefromtheovenandchillforatleast2hoursbeforeserving.

BlueberryPie

Crust:

1½cupsGrapeNutscereal¾cupthawedunsweetenedapplejuiceconcentrate½teaspoonvanilla

Filling:

18-ouncecanunsweetenedcrushedpineapple,undrained½cupthawedunsweetenedgrapejuiceconcentrate½cupthawedunsweetenedapplejuiceconcentrate¼cupquick-cookingtapioca5cupsfreshorfrozenblueberries



Preheattheovento350degrees.Tomakethecrust,placethecerealinablenderorfoodprocessorandprocess

brieflyuntil slightlycrushed.Combine theapple juiceconcentrateandvanilla.Mixthecerealandapplejuicemixturetogether.Pressintothebottomandsidesofa10-inchpiepan.Bakefor12minutes.Cool.Meanwhile, tomake the filling,place thepineapple, juices,and tapioca ina

medium saucepan. Bring to a boil. Cook and stir until thickened, about 3

minutes.Addtheblueberries.Cookanadditional3minutes.Pourintothecrust.Coolandserve.

MOODMANAGEMENT

Have you ever noticed that you felt sleepy, sluggish, or downright depressedaftera“good”night’ssleep—maybeeighttotenhours’worth?Somethingaboutsleepcausesdepression,andstayingawakewashesthisdepressogenicfactoroutof the system. About seventy-seven percent of people diagnosed with seriousendogenousdepressionrespondtolesssleep.Therightamountofsleepcanbedeterminedbytrialanderror—balancingfatiguewhichneedstobealleviatedbyrestandyourmoodwhichcanbedepressedbytoomuchsleep.There are three other powerful alternatives to doctor prescribed drugs to

relievedepression.Exercise relievesmilddepressionandanxietybyproducingendorphinsinthenervoussystem.Ahealthy,low-animal-proteindietallowstheproduction of neurochemicals, like serotonin, that elevatemood. Extracts of aplant,Hyperciumperforatum,commonlycalledSt.John’swort,haveatleast10compounds that may provide mood elevating effects. Two to four weeks arerequiredtodevelopmoodelevatingeffects.

Mostofushavebeentaughtthatsleepisgoodforus—themorethebetter—aminimumofeighthours.Whilechildren,sickpeople,andpregnantwomenmayneedthisamountofsleepandmore,mostadultsfunctionbestwithfivetosevenhours.

BakedApplePie

5cupsslicedapplescupthawedunsweetenedapple

juiceconcentrate1teaspooncinnamon½teaspoonnutmeg½cupflour½cupthawedorangejuiceconcentrate1tablespoonmaplesyrup½teaspoonbakingpowder



Preheattheovento350degrees.Place theapples,apple juice,cinnamon,andnutmeg inamediumsaucepan.

Bringtoaboilandcookovermediumheatfor5minutes,stirringoccasionally.Removefromheatandpourintoapieplate.Combine the remaining ingredients in a separate bowl. Crumble over the

apples.Bakefor40minutes.

EasyPieCrust

1½cupsfat-freecookiecrumbsorfat-freegrahamcrackercrumbs3tablespoonsthawedandunsweetenedapplejuiceconcentrate

Servings:makes19-inchpiecrustPreparationTime:5minutesCookingTime:5minutes

Preheattheovento350degrees.Combine the crumbs and concentrate.Mix well. Press into the bottom and

sidesofa9-inchnonstickpiepan.Bake for5minutes.Coolbefore filling. Ifusingano-bake filling, chill and

serve;otherwise,bakeasdirected.

RecipeHint:Thiscrustgetssoggyifitsitsforlongerthan1day.Itcanbebaked,cooled,andfilledanotherday.Youcanuseothersweeteners:Tryorangejuiceconcentratewithpeachorapricotpies.Puremaplesyrupalsoworkswell.

HealthyMuffins

1½cupshotwaterorapplejuice1cupapplesauce½cuphoney½cupraisins1cupunbleachedwhiteflour1cupwholewheatflour1cupoatbran2cupsoatmeal1½teaspoonsbakingsoda1teaspooncinnamon½teaspoonpumpkinpiespice

Servings:makes18muffinsPreparationTime:15minutesCookingTime:35minutes

Preheattheovento350degrees.Mixthehotwater,applesauce,honey,andraisinstogetherandletrestfor10

minutes.Combineallthedryingredientsinalargebowlandmixwell.

Add the wet ingredients to the dry and mix. Do not overbeat. Pour into anonstickmuffinpanandbake for35minutes.Let rest in themuffinpan for5minutesafterremovingfromtheoventomakethemeasiertoremovefromthemuffinpan.

Cookingbreads andmuffins in nonstick panswillmake removalmuch easier,butsometimes theystill tend tostick. Ifyou let themcool theywillpullaway

fromthesidesofthepanandpoprightout.

EggSubstitute

¼cupflaxseedmeal¾cupwater



Place the ingredients in a small saucepan and slowly bring to a boil.Cook,

stirringconstantly,for3minutes.Storeinacoveredjarintherefrigerator.Use1tablespoonofmixturetoreplaceeachegg.

RecipeHint:Thisworksverywellforbinding,suchasinburgersandloaves.Italsoworkswellforcookies,quickbreads,andcakes.Theconsistencyofthemixtureshouldbelikeraweggwhites.

PrunePuree

112-ouncepackagepittedprunes¼cuplightcornsyrup¾cupwater


5minutesCombine theprunesandcornsyrup ina foodprocessorandprocessbriefly.

Slowlyaddthewaterwhileprocessingandprocessuntilverysmooth.Storeinacoveredjarintherefrigerator.

RecipeHint:Usethispureetoreplacethefatinrecipes:Usehalftheamounttheoriginalrecipecallsfor.Besuretochooseprunesthatarenotpreservedinsulfurdioxide—manypeoplehaveanallergicreactiontothissubstance.ThisisanacceptablesubstituteforWonderslimFat&EggReplacer,JustLikeShortenin’,orLekvarFilling.

CannedandPackagedProducts

Thefoodsinthissectioncontainnoanimalproducts.Thefoodsinthebasiclistare low in fat (there are no oils added to the ingredients) and simple sugars.These foods areprocessed as little as possible, but theyoften contain salt andotheradditives.Peoplesensitivetotheseingredientsmayneedtoavoidsomeoftheseproducts.Pleasereadthelabels.TheRicherFoodssectioncontainsproductshighinsimplesugarsandfat.The

High-Simple Sugar Foods section contains foods with concentrated simplesugars,suchasbarbecuesauces,jellies,jams,andnonalcoholicwines.Therearelots of calories in these foods and the simple sugarswill raise cholesterol andtriglyceridelevelsinsensitivepeople.TheHigh-FatFoodssectioncontainsanimalproductsubstitutes,suchassoy

cheeses,soyyogurts,burgermixes,andmilks.Theyaremadefromhigh-fatsoyproducts and nuts, and a few may contain added oils. They are often highlyprocessed. They are better for you than the alternative made from animalproducts, but they are rich, high-fat foods that should be eaten sparingly byhealthypeopleandnotatallbythosetryingtoloseweightandregainlosthealth.

CANNEDANDPACKAGEDPRODUCTS

ColdCereals

AlvaradoSt.Bakery:OrganicGranolaArrowheadMills:Wheat Flakes, BranFlakes,OatBranFlakes,CornFlakes,PuffedWheat,PuffedRice,PuffedMillet,Puffed Corn, Nature O’s, Amaranth Flakes, Spelt Flakes, Kamut, Multi-grainFlakes Barbara’s Bakery: Corn Flakes, Breakfast O’s, Brown Rice Crisps,Shredded Wheat, Shredded Spoonfuls, High 5, Frosted Funnies, StartoonsFrostedHoneyCrunch,StartoonsFrostedCocoaCrunch,RaisinBran,BreakfastBiscuitsBreadshop’s: Health Nuggets, Low Fat Cereal with Organic Grains,Cinnamon Grins, Krinklie Grains, Krispie Corn Flakes, Low Fat CinnamonRaisin, Low Fat Raisin Cereal,Multi-GrainsGrins, Shapes ’NHoneyHealthValley:HoneyClusters andFlakes:AppleCinnamon,HoneyCrunch;OrganicBran Cereal with Raisins, 100% Natural Bran Cereal with Apples andCinnamon, Real Oat Bran Cereal-Almond Flavored Crunch, Organic HealthyFiberMulti-GrainFlakes,OrganicBlueCornFlakes,OrganicOatBranFlakeswith Raisins, Organic Fiber 7 Flakes, Organic Amaranth Flakes, Organic OatBran Flakes, Organic Raisin Bran Flakes, Fat-Free Golden Corn Fruit LitesCereal,OatBranO’s,StoneWheatFlakes,Fat-FreeGranolaKelloggCo.:Nutri-Grain:Corn,Wheat,Nuggets,etc.Kolln: Oat Bran Crunch Nabisco: Shredded Wheat Nature’s Path Food:Manna:MilletRiceFlakes,Multi-GrainFlakes;FiberO’s,CornFlakes,HeritageO’s,Heritage,Multi-grain,MilletRicePerkyFoods:CrispyBrownRice,NuttyRicePost:Grape-NutsTraderJoe’s: Fat FreeGranola-Apple StrawberryU.S.Mills:Erewhon:WheatFlakes,KamutFlakes,Aztec,Super-O’s,CornFlakes,RaisinGrahams,HoneyCrispCorn,GalaxyGrahams,AppleStrudels,BananaO’s; Skinner’s Raisin Bran, Skinner’s Low Sodium Raisin Bran, Uncle SamCerealWeetabix Co.: Grainfields: Wheat Flakes, Corn Flakes, Raisin Bran,WheetabixWholeWheatCereal

HotCereals

American Cereal Corp.: Country Choice: Old Fashioned Oats, Apples ’NCinnamon, Quick Oats, Maple Syrup, and RegularArrowhead Mills: InstantOatmeal: Maple Apple Spice, Original Plain; Bear Mush, Cracked Wheat, 7Grain,OatBranBarbara’sBakery: 14GrainsDr.McDougall’s Right Foods:Oatmeal&4GrainswithRealMapleSugar,Oatmeal&WheatwithRealApples&CinnamonFantasticFoods:Wheat ’N’BerryOatmeal,CranberryOatmeal,BananaNutGolden TempleBakery: Oat BranKashi Company: Kashi (somesesame seeds) Lundberg Family Farms: Hot ’n’ Creamy Rice Cereals:CinnamonRaisin,AmberGrainMapleLeafMills:RedRiverCereal:Original,CreamyWheat,andBranMercantileFoodCo.:AmericanPrairieOrganicHotCerealsPritikinSystems:HeartyHotCereal:AppleRaisinSpiceQuakerOatsCo.:QuakerOats,QuickQuakerOatsStone-BuhrMilling:HotAppleGranola,7-Grain Cereal Stone Ground Mills, Inc.: 7-Grain Cereal, Cracked WheatCereal,HotAppleGranola,ScotchOats,OldFashionedRolledOatsU.S.Mills:Skinner’sOatBran,Skinner’sToastedOatRings;Erewhon:BarleyPlus,BrownRice Cream, Oat Branwith ToastedWheat Germ, Apple CinnamonOatmeal,Apple Raisin Oatmeal, Maple Spice Oatmeal, Dates and Walnuts Oatmeal,OatmealwithAddedOatbran

AcceptableMilkSubstitutes

AmericanNaturalSnacks:HarmonyFarms:Fat-FreeRiceDrinkEdenFoods:Eden Rice Beverage, Edensoy Vanilla Soy Milk Equinox: Equi-MilkGrainaissance:AmazakeRiceDrink,AmazakeLightHealthValleyFoods:SoyMoo (low-fat), Fat-Free Soy Moo Pacific Foods of Oregon: Pacific Lite

SovexNaturalFoods:BetterThanMilkLightVitasoyU.S.A.: Vitasoy Light-Original1%WestbraeNaturalFoods:NonFatWestSoyMilk,WestSoyLite(1%fat)PlainWhiteWave:Silk(1%Fat)

HotDrinks

Adamba Imports Int.: InkaBioforce of America: Coffree, BambuBolt’sOldWorld Grain Co.: Gaia’s Café California Natural Products: Dacopa EdenFoods:YannohGeneral FoodsCorp.: PostumLibby,McNeil,& Libby: Pero(manymanufacturers):HerbalteasMapi:Raja’sCupModernProducts:SippRichterBros.:CafixSundanceRoastingCo.:SundanceBarleyBrewTeeccinoCafé: Original, Almond Amaretto, Chocolate Mint, Vanilla NutWorthingtonFoods:KaffreeRoma

SoySauces

Edward&SonsTradingCo.:GingerTamariKikkomanFoods:KikkomanLiteSoySauceLiveFoodProducts:BraggLiquidAminosSan-JInternational:TamariWheatFreeSoySauceWestbraeNaturalFoods:MildSoySauce

SaladDressings

American Health Products: El Molino Herbal SecretsAyla’s Organics: OilFree: many varieties Cook’s Classics: Cook’s Classics Oil Free Dressings:ItalianGusto,CountryFrench,GarlicGusto,Dijon,DillHainPureFoods:FatFree Salad Dressing Mix: Italian, Herb H.J. Heinz Co.: Weight WatchersDressing: Tomato Vinaigrette, FrenchKozlowski Farms: Fat Free Dressings:ZestyHerb,HoneyMustard,SouthoftheBorder,RaspberryPoppySeedKraft:Oil Free Italian (high salt) Nakano USA: Seasoned Rice Vinegar Nature’sHarvest:Oil-FreeVinaigrette,Oil-FreeHerbal SplendorPritikin Systems: NoOilDressing:Ranch,Tomato,Italian,Russian,CreamyItalian,etc.RisingSunFarms,Inc.:OilFreeSaladVinaigrettesandMarinades:RaspberryBalsamic, Garlic Lovers, Dill with Lemon, Honey & Mustard S & W FineFoods:VintageLitesOil-FreeDressingSt.MaryGlacier:St.Mary’sOilFreeSalad Dressings: many flavors Sweet Adelaide Enterprises: Paula’s No-OilDressing: Toasted Onion, Roasted Garlic, Garden Tomato, Lime & Cilantro,LemonDillTheMayhawTree: VidaliaOnionVinegarTrader Joe’s: No OilDill&GarlicDressing, ItalianTresClassique:GrandGarlic,Tomato&HerbFrenchDressingUncle Grant’s Foods: Uncle Grant’s Salute-Honey MustardTarragonDressingW.M.Reily&Co.:HerbMagic:Vinaigrette, Italian,Gypsy,ZestyTomato,CreamyCucumber

OtherSauces

AnnieChun’sGourmet Foods: Fat FreeMushroom Sauce,Oil Free TeriyakiSauceAyla’sOrganics: Cajun, Curry, Szechwan, Thai SauceBaumerFoods:Crystal Hot Sauce B.F. Trappey’s Sons: Red Devil Louisiana Hot SauceDurkee-FrenchFoods:RedHotSauceEdward&SonsTradingCo.:StirCrazyVegetarianWorcestershireSauceGourmetFoods:CajunSunshineJ.Sosnick&Son: Kosher Horseradish Lang Naturals, Inc.: Fat Free Sauces: HoneyMustard, Ginger, Tangy Bang! Hot Sauce, Garlic Steak Sauce, Thai PeanutSauce (richer), Ginger Stir-Fry Sauce, Honey Mustard Sauce, Sweet & SourSauce,IndianCurrySauceLea&Perrins:Lea&PerrinsSteakSauce,HPSteak

Sauce

NabiscoBrands:A1SteakSauceNewMorning:CornRelishOakHillFarms:Vidalia Onion Steak Sauce, Three Pepper Lemon Hot SauceOrganic FoodProducts,Inc.: ParrotBrandEnchilada SauceOrganicGourmet:Miso Paste:Honey,AppleReeseFinerFoods: PreparedHorseradish, Old English TavernSauceRenfroFoods, Inc.: Sauces&RelishesSt.Giles Foods Ltd.:MaturedWorcestershireSauce

SeasoningMixtures

Alberto-CulverCo.:Mrs.Dash: Low Pepper-NoGarlic, Extra Spicy,OriginalBlend,etc.Barth’sNutrafoods:NutraSoup:VegetableBernardJensenProducts:BrothorSeasoning Special Vegetable Mix Estee Corp.: Seasoning Sense: Mexican,ItalianHainPureFoodCo.:ChiliSeasoningMixMaineCoastSeaVegetables:SeaSeasonings:DulsewithGarlic,NoriwithGinger,etc.Modern Products: Vegit-All Purpose Seasoning, Onion Magic, NaturalSeasoning,HerbalBouquet,GarlicMagicParsleyPatch:AllPurpose,MexicanBlend

Soups—DryPackaged

Dr.McDougall’sRightFoods:BakedRamenNoodles-ChickenFlavor,BakedRamen Noodles, Beef Flavor, Pasta with BeansMediterranean Style, Rice &Pasta Pilaf Chicken Flavor, Minestrone & Pasta Soup, Split Pea with BarleySoup,TortillaSoupwithBakedTortillaChips,PintoBeans&RiceSouthwesternStyle,TamalePiewithBakedChipsEdenFoods: Ramen: Buckwheat,WholeWheat Fantastic Foods: Rice & Beans, Five Bean Soup, Cha-Cha Chili,Vegetable, Barley, Couscous with Lentils, Country Lentil, Black Bean SalsaCouscous, Pinto Beans and Rice Mexicana; Ramen Noodles: Chicken-Free,Tomato,Vegetable Curry,MisoHealthValleyFoods: Pasta Italiano, Fat-FreeCupofSoup-Marinara,GardenSplitPeawithCarrots,SpicyBlackBeanwithCouscous, Zesty Black Bean with Rice, Chicken Flavored Noodles withVegetables,LentilwithCouscousNile SpiceFoods: Lentil Soup, BlackBeanSoup,SplitPeaSoup,Chili ’n’Beans;Pack ItMeals:BlackBean,RedBeansandRice,LentilCurryPacificFoods ofOregon: Chef ’s Classics: CaribbeanBlack Beans and Rice, Savory Lentil,Minestrone, Cajun Red Beans& Rice,Curried Lentils & Rice Sahara Natural Foods: Casbah: Hearty Harvest,OriginalCouscous,Jambalaya,MorrocanStew,LaFiestaSokenshaCo.:SokenRamen The Spice Hunter: Moroccan Couscous, Mediterranean Minestrone,CantoneseNoodleSoup,FrenchCountryLentil,KasbaCurry,KasbaCurrywithRice Bran, Mandarin Noodle Soup Trader Joe’s: Ramen Soup, Brown RiceRamen, Soba Noodles U.S. Mills: Erewhon Japanese Misos: Genmai Miso,KomeMiso,HatchoMiso,MugiMisoWestbraeNaturalFoods:Ramen:WholeWheat, Onion, Curry, Carrot, Miso, Seaweed, 5-Spice, Spinach, Mushroom,Buckwheat, Savory Szechwan, Oriental Vegetable, Golden Chinese; InstantMisoSoup:MellowWhite,HeartyRed;NoodlesAnytime-CountryStyleWil-PakFoods: TasteAdventureFoods:BlackBean,CurryLentil, Split Pea,RedBean,NavyBean,Minestrone,RedBeanChili,BlackBeanChili,LentilChili,5BeanChiliW.M.Reily&Co.:BeanCuisineSoup

Soups—Canned

FairExchange,Inc.:Shari’sBistroSoups:TomatowithRoastedGarlic,GreatPlains Split Pea, Indian Black Beans and Rice, Spicy French Green Lentil,

MexicanBeanBurritoSoup/DipHainPureFoodCo.: Fat-Free Soup:VegetarianSplit Pea,VegetarianVeggie

BrothHealth Valley Foods: Organic Potato Leek Soup, Organic Mushroom BarleySoup,OrganicBlackBeanSoup,OrganicSplitPeaSoup,OrganicMinestroneSoup, Organic Lentil Soup; Fat-Free Soups: 14 Garden Vegetable Soup,Vegetable Barley, Country; Corn & Vegetable, 5 Bean Vegetable, VegetableSoup-TomatoVegetable,SplitPea&Carrots,Lentil&Carrots,BlackBean&Vegetable; Fat-Free Carotene Soups: Italian Plus, Super Broccoli, VegetablePower; Organic Soups:Mushroom Barley, Potato Leek, Tomato, Black Bean,

SplitPea,Minestrone,Vegetable

LittleBearOrganic:BearitosFat-FreeSoupsMercantile Food Co.: American Prairie Vegetable Bean Soup Muir Glen:Organic Tomato Soup Pritikin Systems, Inc.: Vegetable Broth, VegetarianVegetableRealFresh:Andersen’sSplitPeaSoupTraderJoe’s:MostlyUnsplitPea Soup, Bean and Vegetable Duet Soup, Tomato Vegetable Soup, SwabianRiceandVegetableSoupWestbraeNaturalFoods:FatFreeSoupsoftheWorld:GreatPlainsSavoryBean,SantaFeVegetable,LouisianaBeanStew,AlabamaBlack Bean Gumbo, Old World Split Pea, Spicy Southwest Vegetable, RichMediterraneanLentil

DryPackagedGrainsandPastas

ArrowheadMills:Wholegrain Teff,Wheat-FreeOatbranMuffinMix,GriddleLitePancake&BakingMix;QuickBrownRice:SpanishStyle,VegetableHerb,WildRice andHerbsAurora Import&Dist.: PolentaBerhanu InternationalLtd.:AuthenticOldeWorld-LentilsDivineContinentalMills:ala-crackedwheatbulgurFantastic Foods: Rice: Brown Basmati Rice, Plain, Brown Jasmine;Couscous,Whole-WheatCouscous;QuickPilaf:SavoryCouscous,BrownRicewithMiso,SpanishBrownRice,ThreeGrainwithHerbsJ.A.Sharwood&Co.:Sharwood’s India Pilau RiceJerusalem Natural Foods: Jerusalem Tab-oolehLibertyImports: Instant PolentaLundbergFamily Farms: One-Step Entrees:Chili, Curry, Basil; Rizcous, Quick Spanish Fiesta Pilaf, Quick Brown RiceMeltingPotFoods:PoRiverValleyRisotto;MarakeshExpress:Couscous,WildMushroom, Lentil CurryNear East Food Prod.: Spanish Rice, Wheat Pilaf,Taboule,LentilPilafMixNileSpiceFoods:WholeWheatCouscous,CouscousSaladMix,RozdaliPritikinSystems:MexicanDinnerMix, BrownRice PilafQuinoa Corp.: Quinoa Sahara Natural Foods: Casbah Timeless Pilafs:Couscous, Lentil, Spanish, Bulgur,WheatSanGennaroFoods, Inc.: PolentaSorrenti Family Farms: Rising Star Ranch: Fiesta Rice, Harvest Rice, PastaRomaTexmatiRice:BasmatiBrownRiceTheFoodMerchants:KamutPastaPilafSouthwesternBlendTipak:Couscous,CouscousExpress,PolentaExpressTraderJoe’s:SanteFeRice,CreoleRice,SpanishRiceWil-PakFoods: TasteAdventure:BlackBeanFlakes,PintoBeanFlakesW.M.Reily&Co.:Pasta&Beans

BeanandVegetableDishes(FrozenorRefrigerated)

Bird’s Eye, General Foods: Country Style Rice (microwave) California &WashingtonCo.(C&W):JustThawSalad(SweetCornandBlackBean),PepperStrips; Vegetable Stand Combinations:many varietiesCascadianFarm, Inc.:ThreeRiceMedley,WildTigerStirfryTraderJoe’s:SpicyBeanMedleyUnitedFoods:PictsweetExpress;MicrowavableVegetables

FrozenPotatoes

Bel-air: Hash Browns Cascadian Farm: Organic Country Style PotatoesCalifornia&WashingtonCo. (C&W):WholeRedPotatoesJ.R.SimplotCo.:Okray’s Hash Brown Potato PattiesMr. Dell Foods: Hash Browns Ore-IdaFoods:HashBrowns,PotatoesO’BrienPacificValleyFoods:FrenchFryStylePotatoes(fat-free)SnoPacFoodsInc.:PotatoesO’Brien

CannedandBottledBeansandVegetables

Beatrice/Hunt-Wesson:RosaritaNoFatRefriedBeansBrazosProducts:Cajun

BeanDipBushBros.&Co.:Bush’sDeluxeVegetarianBeans

DelMonte:Dennison’sChiliBeansinChiliGravyEdenFoods:GreatNorthernBeans,PintoBeans,AdzukiBeans (all glass jars)GardenofEatin’, Inc.: FatFreeBeanDips;BajaBlackBean,SmokyChipotleGoyaFoods:BlackBeans

Greene’sFarm:DicedCarrots,CutGreenBeans,GardenCorn,GardenPeas,RefriedBeans,BakedBeansGuiltlessGourmet:BeanDips(bottled)HainPureFoodCo.: Fat FreeBeanDips, Fat FreeVegetarianRefriedBeans (black andpinto), Spicy Vegetarian Homestyle Chili Health Valley Foods: Fast MenuVegetarian Cuisine: Western Black Bean & Veggies, Hearty Lentils &Vegetables;TofuVegetarianCuisine:BakedBeanswithTofuWieners,LentilswithTofuWieners,BlackBeanswithTofuWieners;BostonBakedBeans,SpicyVegetarian Chili with Beans-no salt,MildVegetarian Chili with Lentils,MildVegetarian Chili with Lentils-no salt; Fat-Free Chili:Mild Black Bean, SpicyBlackBean,3BeanH.J.Heinz:VegetarianBeansinTomatoSauceLittleBearOrganicFoods: Bearitos Beans & Rice: Cuban Style, Cajun Style; MexicanStyle Bearitos Bean Dip (black or pinto); Bearitos Fat Free Refried Beans,Bearitos Fat Free Baked Beans; Bearitos Chili: Spicy, Orig., Black BeanMercantileFoodCo.:CannedBeans:Kidney,Navy,Black,etc.ProgressoQualityFoodsCo.:CannelliniBeans,BlackBeansSantaCruzFineFoods:FatFreeBeanDips,FatFreeGuacamoleDip,BlackBean&CornSalsaS&WFineFoods:HoneyMustardBakedBeans,MapleSugarBakedBeans,Pinquitos,WhiteBeans,ChiliBeanswithChipotlePeppers,MapleSyrupBeans,Deli-StyleBeanSalad,MixedBeanSalad,DillGardenSalad,Succotash,GardenStyle Pasta Salad, ChiliMakin’sStop& Shop Supermarket Co.: Chick PeasTraderJoe’s:KidneyBeanChili,BlackBeanChili,FatFreePintoBeanDips,Fat Free Black Bean Dips, Pineapple Salsa, Raspberry SalsaWalnut Acres:GarbanzoBeans,PintoBeansWestbraeNaturalFoods:OrganicCannedBeansWholeEarth:BakedBeans

Salsa

Edible Ecstasies, Inc.: Sonoma Salsa: Original, Verde, Chili Ajo EmeraldValley Kitchen: Salsa, Green Salsa Garden of Eatin’: Great Garlic, HotHabaneroFierySalsa,ChaChaCornSalsa,SmokyChipotleGuiltlessGourmet:PicanteSauceHainPureFoodCo.:SalsaLaVictoriaFoods:ChiliDip,SalsaJalap no,etc.MuirGlen: SalsaNabiscoBrands: Ortega Green Chile SalsaNative Foods:FireRoastedRedSalsaNature’sHarvest:SalsaOrganicFoodProducts,Inc.:Salsa, Smoked Garlic Salsa Garden Valley Naturals: Chunky Salsa, RoastedGarlic Tomato, Sun Dried Tomato, Chunky Black Bean; Parrot Brand: Salsa,Tomatillo Salsa Pace Foods: Picante Sauce Pet: Old El Paso Salsa PritikinSystems: Salsa Santa Barbara Olive Co.: Chunky Olive Salsa SpectrumNaturals, Inc.: Aylas Organics: Salsa Trader Joe’s: Salsa Authentica, SalsaVerde Tree of Life: Salsa Tribal Sun Foods: Authentic Fiesta Salsa VentrePackingCo.:Enrico’sSalsa

SpaghettiSauces

Beatrice/Hunt-Wesson: Healthy Choice Spaghetti SauceCampbell SoupCo.:Healthy RequestMarinara SauceH.J.HeinzCo.: WeightWatchers Spaghetti

SaucewithMushroomsMuirGlen:OrganicPastaSauces:CabernetMarinara,SunDriedTomato,GarlicandOnion, ItalianHerb,SweetPepperandOnion,TomatoandBasilNature’s

Harvest:RocketPestoOrganic Food Products, Inc.: Millina’s Finest Fat-Free Pasta Sauces: Basil,ZestyBasil,Hot’N’Spicy,TomatoandMushroom,TomatoandBasilMarinarawithFreshHerbs,MarinarawithZinfandel,SweetPepperandOnion,SmokedGarlic,GardenValleyNaturals:SunDriedTomato,GardenVegetable,Tomato

Mushroom,ZestyTomatoBasil,RoastedGarlicPritikin Systems: Spaghetti Sauce (Original, Chunky Garden Style) Pure &

Simple:Johnson’sSpaghettiSauceRobbie’s:Robbie’sFat-FreeSpaghettiSauceSierraQualityFoods:MuirGlenFat-FreePastaSauceSonomaGourmet:TomatoCaperHerbSauceS&WFineFoods: Simply Wonderful California Pasta Sauces Trader Joe’s: Fat-FreeOrganic Spaghetti Sauce, Trader Giotto’s Italian Garden Fresh VegetableSpaghetti Sauce Tree of Life: Fat-Free Pasta Sauce Ventre Packing Co.:Enrico’s Fat-FreePasta SauceWestbraeNatural Foods: Ci’Bella Pasta Sauce(nosalt,nooil)

CannedTomatoProducts

American Home Foods: Ro-tel Diced Tomatoes and Green ChiliesBeatrice/Hunt-Wesson:NoSaltAddedTomato Paste,NoSaltAddedTomatoSauce, No Salt Added Stewed Tomatoes, No Salt Added Whole TomatoesContadina Foods: Tomato Puree, Tomato Paste Del Monte: Tomato Sauce,Tomato Paste, Diced Tomatoes, Chunky Tomatoes; Stewed Tomatoes: CajunRecipe,Mexican Recipe, Italian Recipe, andOriginal Style Stewed Tomatoeswith Onions, Celery, Green PeppersEden Foods: Crushed TomatoesHealthValley Foods: Tomato Sauce Ital Trade, USA: Pomi: Strained Tomatoes,Chopped TomatoesOrganic Food Products, Inc.: Millina’s Finest: OriginalFancyCalifornia Tomato Paste,Diced Tomatoes (in juice), Stewed Tomatoes,Whole Tomatoes (peeled) Progresso Quality Foods: Tomato Paste, TomatoPureeSierra Quality Canners: Muir Glen Organic Tomato Products S & WFine Foods: Ready-Cut Peeled Tomatoes; Tomato Sauce: Thick & Chunky;StewedTomatoes:CajunRecipe,MexicanRecipe,ItalianRecipeTraderJoe’s:TomatoSauceWalnutAcres:TomatoPuree,Tomatoes

Breads

AlvaradoStreetBakery:Oil-FreeBreadsandBunsBreadsforLife:Sprouted7-Grain Bread, Sprouted Wheat with Raisin, Sprouted Rye Bread BrotherJuniper’s Bakery: Oil Free Breads: Cajun Three Pepper, Oreganato, WholeWheatBurns & Ricker: CrispiniCedarlane Foods: Fat Free Whole WheatTortillas, Whole Wheat Lavish BreadDallas Gourmet Bakery: Kabuli PizzaCrustFoodforLife:SproutedGrainBreadsFrenchMeadowBakery: FrenchMeadowBrownRiceBreadGardenofEatin’:BibleBread-reg. and salt free,Thin-ThinBread,SwedishRye,PitaPuffsGrainaissance:Mochi:Plain,Raisin,Cinnamon,Mugwort,OrganicGreatHarvestBreadCo.:GreatHarvestBakery:HoneyWheat, 9-Grain,RyeOnionDill,CountryWholeWheatHealthValleyFoods:FatFreeMuffinsInternationalBakingCo.:Mr.PitaInterstateBrands:Pritikin Bread: Rye, Whole Wheat, Multi-Grain Lifestream Natural Foods:EsseneBreadNature’sHilights, Inc.: BrownRice PizzaCrustNature’s PathFoods:MannaBreadNewEnglandFoodsCo.:WholeWheatMilldamPouchBread Nokomis Farms: Country Loaf-Sourdough Norganic Foods Co.:Katenbrot(RyeBread)OasisBreads:CreativeCrustDinnerShellsPureGrainBakery: Pumpernickel, Gourmet Rye, and more Ryvita: Crisp Breads SnackCracks: Pizza Crust-Organic Brown RiceTrader Joe’s: Force Primeval Bars(raisinwalnutapplebars)

Pastas

AmwayCorp.: Microwave Pasta RibbonsA. Zerega’s Sons: Antoine’s PastaBertagni:GnocchidiPalateBestFoods,CPCInt.:Muellers:Twist,Spaghetti,LinguineBorden:Creamette:Spaghetti,Fettuccine,ShellsChinaBowlTrading

Co.:ChineseNoodles,CellophaneNoodles

DeBole’s Nutritional Foods: Curly Lasagna, Elbows, Spaghetti, Corn Pasta(wheat free) Eden Foods: Soba (buckwheat), Japanese Rice Pasta, EdenVegetable Pastas, Udon (Japanese Noodles) Ferrara Foods: Gnocchi withPotato Food for Life Baking Co.: Wheat-Free Rice Elbows Garden TimeFoods: Pasta: Spaghetti, Linguine, Rigatoni, Ribbons, Spirals, Bow ties,Trumpets, Corkscrews Golden Grain Macaroni Co.: Spaghetti, Macaroni,Rotini, Lasagna, Manicotti Health Foods: MI-del: Spaghetti, Macaroni,Alphabet Health Valley Foods: Spaghetti Pasta; Spinach, Whole Wheat,Amaranth,etc.InternationalDelicacies:AntonioDeniro;Rigatoni,Fusilli,etc.JSL Foods, Inc.: Amber Farms Spinach Pasta Wraps Mrs. Leepers, Inc.:Michelle’sNatural2MinutePasta:Vegetable,Medley,AngelHair;Mrs.LeepersPasta:OrganicVegetable,OrganicWholeWheat,OrganicKamut, Rice Pasta,Corn Pasta; Eddie’s Organic Pasta: Spaghetti, Rotelli, Corkscrews, Bow ties,Trumpets,etc.NankaSeimenCo.:ChowMeinUdonPastarisoProducts: BrownRice Pasta(wheat free) Purity Foods, Inc.: Vita Spelt Pasta Quinoa Corp.: QuinoaSpaghetti (wheat free)Reese Finer Foods: Da Vinci Pasta: Orzo, Spaghetti,Alphabet,etc.Ronzoni Foods Corp: Radiatore-79, Linguine, Fusilli, Rotelle, SpaghettiSokenshaCo.: Soken Jinenjo NoodlesThe FoodMerchants Inc.: Spaghetti,Elbows, Rotelle,OrzoTutterri’s: PastaU.S.Mills: Erewhon Japanese Pastas:40%BuckwheatSoba,80%BuckwheatSoba,Udon,RamenPasta,RamenwithDashsi Westbrae Natural Foods: Spaghetti Pasta: Spinach, Whole Wheat;LasagnaNoodles:Spinach,WholeWheat;WholeWheatSomen,Udon,Soba

BurgerMixesandMeatSubstitutes

ArrowheadMills:SeitanQuickMixBocaBurgerCo.:NoFatMeatlessBocaBurgerFantastic Foods: Nature’s Burger: Barbecue Flavor, Fantastic FalafelFearnNaturalFoods:BreakfastPattyMixGardenofEatin’, Inc.:VegetableJerky:WesternRoast,Hot&SpicyBBQ, Pepperoni PardnerKnoxMountainFarm: Wheatballs, Chick’n Wheat, Not-So-Sausage Lightlife Foods, Inc.:Smartdogs, Lightburgers, Smart Deli Thin Slices, Savory Seitan, MeatlessGimmeLean!Sahara Natural Foods: Casbah Perfect Burger Sante Fe Organics: HickorySmoked Seitan and othersSweet Earth Natural Foods: SeitanThe PillsburyCo.: Green Giant: Harvest Burgers for Recipes Turtle Island Foods:Superburgers Vegetarian Health Society: Vegetarian Hamburger Bits,Vegetarian Beef ChunksWhite Wave, Inc.: Veggie Burgers: Prime Burger,Seitan:Traditional;SeasonedSeitan,Veg.PhillySteakSlices,VegetarianFajitaStripsWildwood Natural Foods: Fat Free Wild Dogs Worthington Foods:BetterN’Burgers,Granburger,NaturalTouchFat FreeVeganBurger,GroundMeatlessYvesVeggieCuisine:DeliSlices,VeggiePepperoni,CanadianVeggieBacon,VeggieWieners,ChiliDog,OriginalBagelDog,ChiliBagelDog

Pretzels

Anderson Bakery Co.: Oat Bran PretzelsBarbara’s Bakery: Organic WholeWheatPretzels:HoneySweet,9Grain,MiniFrito-Lay,Inc.:BakedRoldGoldPretzelsGrannyGooseFoods:StickPretzels100%NaturalBavarianPretzels-salted,unsaltedJ&JSnackFoods:SuperPretzels(frozen)LauraScudder’s:Mini-Twist Pretzels, Pretzel Sticks, Bavarian Pretzels Little Bear OrganicFoods: Organic Mini-Twist PretzelsNewman’s Own Organics: Bavarian Fat

FreePretzels

Snyder’s ofHanover: SourdoughHard Pretzels-salted, unsaltedWege PretzelCo.:HardPretzels

Crackers

AuburnFarmsInc.:FatFree7Grainers,Spicy7Grainers (exceptpizza),FatFree Spud Bakes (original only) Baja Bakery: Rice & Bean Tortilla BitesBarbara’sBakery:Crackle Snax,LightbreadBurns&Ricker: Fat Free PartyMix,FatFreeBagelCrispsEdward&SonsTradingCo.:BakedBrownRiceSnaps Lifestream Natural Foods: Wheat & Rye Crispbread Little BearOrganics:BearitosBakedHarvestSnackers:Caramel,Orig.NabiscoFoods,Inc.:SnackWellsCrackedPepperCrackersO.KavliA/S:KavliNorwegianCrispbreadPacificGrain: No Fries: Plain Potato, Tortilla SnacksParcoFoods: (Hol-Grain) Brown Rice Lite Snack Thins, WholeWheat LiteSnackThinsQuakerOatsCo.:Qrunch’UmsCinnamonCookiePuffsRalstonPurinaCo.: Natural Ry-CrispR.W.Frookies, Inc.: Fat FreeCrackers: FrispsSandoz Nutrition Corp.: Wasa Crispbread: Lite Rye, Hearty Rye San-JInternational:BrownRiceCrackersShaffer,Clarke&Co.:FinnCrispSnackCracks:OrganicRiceCrackers:Tamari,LightlySaltedSokenProducts:SesameWheels:BrownRiceStellaD’OroBiscuit Co.: Fat FreeBread SticksTraderJoe’s:FatFreeGarlic&HerbCrackersTreeofLife:Fat-FreeSaltines;Fat-FreeCrackers: Corn and Salsa, Toasted Onion, Garlic and Herb, Cracked PepperVenus Wafers, Inc.: Fat Free Crackers: Garden Vegetable, Toasted OnionWestbraeNaturalFoods:BrownRiceWafers

RiceCakes

GlennFoods:BrownRiceTreatH.J.HeinzCo.:ChicoSan:MilletBuckwheat,and more Hollywood Health Foods: Mini Rice Cakes: Apple Cinnamon,TeriyakiKoyoFoods,Inc.:RiceCakes:Millet,Dulse,Hijike,Buckwheat,Plain,MixedGrainLundbergFamilyFarms:RiceCakes:WildRice,Wehani,BrownRice,PremiumSesame,PremiumRyewithCaraway,Buckwheat,MochiSweet;Brown Rice Chewies, Brown Rice Crunchies, Organic Brown Rice, OrganicSalted Popcorn, Organic Unsalted Popcorn, Mini Rice Cakes Pacific RiceProducts:MiniCrispys:Apple Spice, Raisin ’N’ Spice, Italian Spice,NaturalSodium Free Quaker Oats Co.: Rice Cakes (lightly salted), Corn Cakes,Caramel CornCakesTheHain Food Group:Mini Rice Cakes: Plain, AppleCinnamon; Mini Munchies Fat-Free: Chocolate Mint Crunch, Peach Cobbler,BananaSplitTraderJoe’s:MiniRiceCakes:Plain,CaramelCornTreeofLife,Inc.:Bite SizeSnackFat-FreeRiceCakes:Apple,Cinnamon, PlainWestbraeNaturalFoods:TeriyakiRiceCakes

Chips

American Specialty Foods: Smart Temptations Tortilla Chips Barbara’sBakery:BasicallyBakedOrganicTortillaChips,AmazingBakesTortillaChipsElGalindoMexicanFoods:Oil-FreeSaltedBakedTortillaChips,Oil-FreeBlueCornBakedTortillaChipsFrito-Lay,Inc.:BakedTostitos (SaltedandNoSaltonly)GardenofEatin’:CaliforniaBakesTortillaChipsGoodHealthNaturalFoods,Inc.:Fat-FreeGoodHealthBakedPotatoSticksGuiltlessGourmet:NoOilTortillaChips:WhiteCorn,Original,NoSalt,Chili andLimeH.J.HeinzCo.:WeightWatchersAppleChipsLittleBearOrganicFoods:BakedTortillaChipsMexi-SnaxInc.:Bake-itosBakedTortillaChips:Regular,PicodeGallo,BlueCornR.W.GarciaCo.:OvenBakedBlueCornTortillaChipsSantaCruzChipsCo.:BakedMultigrainTortillaChips,BakedOrganicBlueCornTortillaChips Synergy Systems Corp.: Childers Natural Potato Chips

Taco Works Inc.: Eva’s Fat Free Potato Chips Trader Joe’s: Baked TortillaChips

Popcorn

ArrowheadMills:PopcornCountryGrownFoods: Gourmet PopcornEnergyFoodFactory:PopriceGlacialRidgeFoods:CountryGrown-GourmetPopcornH.J. Heinz Co.: Weight Watchers Microwave Popcorn Home and Garden:YellowPopcornLapidusPopcornCo.:Lite-CornLittle BearOrganicFoods:OrganicMicrowavePopcornNature’sBest:Nature’sCuisine(naturalpopcorn)SpecialtyGrainCo.:Pop-LiteMicrowavePopcorn

BakingIngredients

Eden Foods: Kuzu Root Starch, Agar Agar Ener-G Foods: Egg ReplacerFruitsource: Fruitsource Sweetener Natural Food Technologies, Inc.:WonderslimFat&EggReplacer,WonderslimLow-FatCocoaPowderSandozNutrition:FeatherweightBakingPowderSokol&Co.:SoloLekvarPrunePlumFilling Sucanat North America Corp.: Sucanat Sunsweet Growers: LighterBakeThePlumlifeCompany:JustLikeShortenin’TheRumfordCo.:RumfordBakingPowder

RICHERFOODS

HIGH-SIMPLESUGARFOODS

CannedFruitProducts

CaliforniaCustom: OrchardNaturals FruitDelMonte: Fruit Naturals: DicedPeaches, Mixed Fruit Dole Packaged Foods Co.: Pineapple Chunks (inunsweetenedjuice),CrushedPineapple(inunsweetenedjuice),PineappleSlices(inunsweetenedjuice)LerouxCreekFoods:FruitSaucesS&WFineFoods:Nutradiet: Sliced Peaches, Grapefruit, Apricot Halves, Pear Halves, SlicedPeaches, Peach Halves; Mandarin Oranges (natural style in its own juice),Grapefruit (natural style in its own juice)The Valley Growers: Libby’s Lite:SlicedPeaches,PearHalves

BarbecueSaucesandKetchup

Beatrice/Hunt-Wesson:Hunt’sAllNaturalThick&RichBarbecueSauce,NoSalt Added Tomato Ketchup Health Valley Foods: Catch-Up Tomato TableSauceKingsford Products: K.C. Masterpiece Original Sauce Lang Naturals,Inc.: Honey Barbecue SauceMrs. Renfro’s: Mrs. Renfro’s Barbecue SaucePure& Simple: Johnson’sKetchupRidg’s Finer Foods: Bull’s Eye OriginalBarbecueSauce;Robbie’sSauce:BarbecueSauce-mildandhot,Sweet&Sour,HawaiianStyle,KetchupTheMayhawTree: Barbecue SauceTim’sGourmetFoods: Tim’sBarbecueSauceVentrePackingCo.: Enrico’s CatsupWestbraeNatural Foods: Fruit Sweetened Catsup, UN sweetened Un-Catsup; Fat FreeBarbecueSauce:Orig.,Zesty

Jellies,Jams,andSyrups

Anderson’s:PureMapleSyrupCamp:PureMapleSyrup

ClearbrookFarms: FruitSpreadsDeller Foods, Inc.:MacLean&LarochelleFruitSpreads&Syrups,JustHoney&FruitySpreadsEdenFoods:BarleyMalt

Knudsen & Sons: All Fruit Fancy Fruit Spreads: Concord Grape, Blueberry,Cranberry, etc.; Syrups: Raspberry, Boysenberry, Fruit N’ Maple, Blueberry,StrawberryKozlowski Farms: Apple Chutney, Fruit Jams Lundberg FamilyFarms: Sweet Dreams Brown Rice SyrupMaple Creek Farms: Pure MapleSyrupM.Polaner: All Fruit (jams)Nature’s Harvest: Kiwi PreserveRisingSunFarms: Sugar Free PreservesRobertson Food International: Pure FruitConserveShadyMaple Farms: Maple Syrup Honey by many manufacturersSorrellRidgeFarm:SorrellRidgeFruitOnly:Apricot,Grape,etc.Spring Tree Corp.: Pure Maple Syrup The J.M. Smucker Co.: Smucker’sSimplyFruit:RedRaspberry,Strawberry,Blueberry,etc.TimberCrestFarms:DriedTomatoChutneyWestbraeNaturalFoods:BrownRiceSyrup

BreakfastBars

Barbara’sBakery:Barbara’sNature’sChoiceFatFreeFruitFilledCerealBars:AppleFilled,BlueberryFilled,StrawberryFilled,RaspberryFilled,PeachFilledandCranberryFilled;Nature’sChoiceFatFreeGranolaBars:Multigrain,AppleApricot, Apple Blueberry, Apple Raspberry Health Valley: Fat Free AppleBakes,FatFreeRaisinBakes,FatFreeDateBakes;FatFreeFruitBars:Apple,Date, Apricot, Raisin; Crisp Rice Bars: Apple Raisin Cinnamon; Fat FreeGranolaBars:Raspberry,Blueberry,DateAlmond,Strawberry,Raisin;FatFreeHealthyTartsNature’sWarehouse:StartWellsBreakfastBars:OatmealDate,BerryTraderJoe’s:FatFreeBars

Cookies

AuburnFarms, Inc.: Fat-Free Jammers,BrowniesHealthValleyFoods: Fat-FreeApple SpiceCookies, Fat-FreeRaisinOatmeal Cookies, Fat-Free JumboFruitCookies:Apple andRaisin;Fat-FreeDelightCookies:Date andApricot,Fat-FreeFruitCenterCookies:RaisinApple,Date,Apricot,Raspberry,Apple;Fat-Free Mini Fruit Center Cookies: Raspberry-Apple, Peach-Apricot,StrawberryNaturesWarehouse: Fat-Free FigBars; Fat-FreeCookies: Cherry,Oatmeal,CaramelCrisp,BananaR.W.Frookies,Inc.:Fat-FreeCookies,ObiesCookieJar:ChewyOatmealRaisinCookieMix,FrenchVanillaCookieMix

Puddings

Dr.McDougall’s Right Foods: Rice Pudding with Real Vanilla & CinnamonGrainaissance: Amazake Pudding: Lemon Hain Pure Foods: Super FruitsDessertMixLundbergFarms: Elegant Rice Pudding: Cinnamon RaisinNewMarket Foods, Inc.: Cook and Serve Pudding: Vanilla, Brown Rice,ButterscotchTreeofLife:IslandTapioca-SmallPearl,LargePearl,Granulated

IceDesserts

Ben&Jerry’s:FatFreeSorbetCascadianFarm:SorbetDolePackagedFoodsCo.: Fruit Sorbet, Fruit N’ Juice Bars, Dole Sun Tops-Real Fruit Juice BarsFerraro’s: Natural Juice Sticks Frozfruit Corp.: Frozfruit: Strawberry,Raspberry, Lemon, Cantaloupe, Lime, Orange, Cherry, Pineapple Garden ofEatin’:FrozenJoy:Watermelon,Mango,Cantaloupe,Lemon-Lime,Strawberry;Fruit Glacé: Passion Fruit, Lemon, Raspberry, Pineapple Haagen-Dazs Co.,Inc.: SorbetHowler Products: Rainforest Fruit Sorbets J & J Snack Foods

Corp.:Luigi’sRealItalianIce

Nouvelle IceCreamCorp.: This is BlissReal Fruit Co.: Real Fruit ChunkySorbetR.W.Frookies,Inc.:CoolFruitsFruitJuiceFreezersTheJ.M.SmuckerCo.:FruitagePremiumFrozenDessert-RaspberryTurtleMountain,Inc.:SweetNothings

NonalcoholicWine

Ariel Vineyards: Premium Wines Without Alcohol: Chardonnay, CabernetSauvignon,Blanc,Rouge,WhiteZinfandel,Riesling,SparklingWines

HIGH-FATFOODS

MilksDevansoyFarms,Inc.:SolaitInstantSoyBeverageEdenFoods:EdenBlend,Endsoy(otherthanvanilla)Ener-GFoods:PureSoyquickHealthValleyFoods:Soy Moo Imagine Foods: Rice DreamMitoku Co. Ltd.: Supersoy PacificFoods of Oregon: Organic Soy BeverageWestbrae Natural Foods: WestsoyPlusWholesome&Hearty:AlmondMylk,WhiteAlmondBeverage

BurgerMixesandMeatSubstitutes

Fantastic Foods: Nature’s Sausage Ivy Foods: Wheat Meat: Sun Burgers,GrilledBurgers,HeartyOriginal,ChickenStyle,SausageStyle,BeyondRoastBeef,BeyondChickenPatties,BeyondTurkeyLifestreamNatural:Vegi-PattiesLightlife Foods, Inc.: WonderdogsMudpie Frozen Foods: Veggie BurgersSweetEarthNaturalFoods:VeggieBurgers: FiestaRice, SavorySoy, SeitanWhiteWave,Inc.:VeggieLifeBurger,VegetarianSloppyJoe,SandwichSlices,Snack’n Savory Tofu, Baked Tofu, Tofu Steaks, Teriyaki Tempeh Burger,TempehBurgerWholesome&Hearty:GardenVeggie,GardenVegan

BurgerMixeswithTofu

FantasticFoods:TofuBurgerMix,TofuScramblerMixSaharaNaturalFoods:GyrosGreekClassicsSovexNaturalFoods:BetterThanBurger?,ReallyChiliSunfieldFoods:LiteChefCountryBarbecue

DairySubstitutes

NorthernSoy,Inc.:SoyBoyRavioliSharon’sFinest:VeganRellaSoycoFoods:SoymageSourCreamStyleSoyCheese:Soymage-CheddarStyle,MozzarellaStyle,JalapeñoStyle,GratedParmesan,SoySingleSoyenNatural:SoyaLatte(nondairyyogurt)WhiteWave:DairylessYogurt

Desserts

ImagineFoods:DreamPuddingTofuttiBrands:BetterThanYogurt,LiteLiteTofutti

Contributions

Withourwarmestappreciationwewouldliketothankthefollowingpeoplefortheircontributionstothisbook:JohnandBonnieBogenbergerofSunValley,CA—PastawithChiliSauceJoyceBowenofSantaRosa,CA—CreamyVegeSoup andTri-BeanBarbecueMaryBressonofLivingston,TX—Bresson’sNoodlesandBeansLouiseBurkofSantaRosa,CA—JicamaMatchsticksLaurieJ.CainofSanDiego,CA—SouthwesternBean Salad Barbara Coberly of Los Angeles, CA—Radish Salsa JayneDeLawter of Sebastopol, CA—Basmati Rice Salad and Spicy Bulgur withVegetablesJackDixonofSantaRosa,CA—AlmostInstantBreakfastandJack’sBreakfast Sandwich Linda DuPuy of Plymouth, MI—Beans and Things LisaDylinaofMerced,CA—SouthwestBrownRiceJasonElliotofSantaRosa,CA—CouscousSaladwithSpicySoyYogurtDressingHarryForstofNovato,CA—Fat Free Fudge Ginger Grafues of Santa Clarita, CA—Easy Fruit Tart

Susan Haskins of Santa Rosa, CA—Artichoke Pasta Sauce Jean Hines ofChiloquin,OR—ThaiTofuwithCashewsSharonHughesofMiddletown,CA—

QuickWisconsinChiliSuzanneLaitnerofRohnertPark,CA—TofuandBlackBean Stew Mary Lane of Mission Viejo, CA—Mexican Black Bean TortillaSoup Jennifer Luftop of Fort Worth, TX—Cuban Potatoes Skip and BarbaraMarshofFresno,CA—MexicanLasagneDollieMcAlisterofSebastopol,CA—Sweet Breakfast RiceKarenMeldrum of Alameda, CA—Cream of VegetableSoupandRicePuddingKitMillerofDanville,CA—FastPasta andSalsa andSpicy Chili and Chips Cynthia Murata of Waipahu, HI—Cynthia’s EggplantSpaghettiSauceandBarbecuedTofuSaucePatriciaObergofSebastopol,CA—Fat-FreeHummusDianePerkins-DavisofLakeland,FL—BlackBeanPizzaandBlack Eyed Pea Scramble Sylvia Polk of Fairfield, CA—Creamy Sun DriedTomato Sauce Sandy Rockenbaugh of Marysville, OH—Tex-Mex LasagneSuzanneRossofOrangevale,CA—BroccoliPastaSoupEllenSmithofCypress,CA—Ellen’sBeanSoupJulieB.SmithofTarzana,CA—FiestaBlackBeanDipMarilynStrauchofFolsom,CA—CaliforniaPastaSaladandMexiSoupAnitaSullivan of Eagan, MN—Slow-Cooked Lentil Stew Ronald Ushijima of LaMirada,CA—OatmealMasaPorridgeLindaWilliamsofMissionViejo,CA—WilliamsCrockpotChiliRuthYoungsmanofMountVernon,WA—Tortillapiecrusttip

Index

A

AcuteillnessesAflatoxinsAgar-agarÀlaKingSauceAlcoholAlfredoSauceAllergiesAlmostInstantBreakfastAlohaRiceSaladAluminumAlzheimer’sdiseaseAmberFarmsSpinachPastaWrapsAminoacids,seeProteinAnemiaAnimalproductsubstitutesAntioxidantsAppendicitis,acuteAppetiteApple(s):Baked,MicrowavedOatmeal,CinnamonPie,BakedSweetPotatoesandApplesauce:Breakfast,AlmostInstantMuffins,HealthyPancakesasreplacementforoilinbakingApricotBarsArboriorice:Paella,Vegetable

Risotto:SavoryVegetable

ArtichokePastaSauceAsianGarbanzoSpreadAsianRiceSaladAsianVegetableMixAsparagus:andMushroomSauceVegetableSauce,SpicyOriental

AtherosclerosisAutoimmunediseasesAvocado:preservingSalad,IslandTacoSoupVeggieBenedicts

B

BabyfoodasreplacementforoilinbakingBakedApplePieBakedBeansandDogsBakedPitaWedgesBakedSeasonedTofuBakedTofuLoafBakingwithoutoilBananas:FrenchToastasreplacementforoilinbakingBananaSplit,BreakfastBarbecue(d):Bean(s):andRiceSaladGarbanzoDipsauce,oil-freeTofuSauceTri-Beanvegetarianbarbecues,tipsforBarley:BarleycornBeansPilafVegetableGrainCasseroleBasil:PepperPastaandFreshPestoBasmatiRiceSaladBeanoBeans

Barbecued,andRicebowelgasandcookingGreensandmaindishesRiceand,seeRice,BeansandSauce:HungarianPepperyTuscanToppings,Slow-CookedTri-BeanBarbecueVegetableBeanCasseroleseealsospecifictypesofbeansBeansprouts:AsianVegetableMixVegetableSauce,SpicyOrientalBerrySmoothies,TofuBetacaroteneBeveragesBeyondRoastBeefMeatyMushroomStroganoff

Bisque,SummerVegetableBlackandYellowCouscousBlackbeans:Black-eyedSusansBurritos,Corn,RiceandChili,WilliamsCrockPotCouscous,BlackandYellowDipEnchiladas,VegetableBeanFiesta,DipFour-BeanChili,SouthwestFranksandPasta:MexicanNoodlesandBeans,

Bresson’sPizzaPepperedBlackRiceand:ConfettiGumboSalad:BasmatiRiceCouscous,SouthwesternHoneyBeanMexicanCornPastaandBean,HotQuinoa,SanAntonioSouthwesternBeanSalsa,CornandSausageand,PepperedSloppyJoesSoupEllen’sBeanTacoTortilla,MexicanSpread:ChiliBeanStew:SpeedyInternationalTofuandSurpriseTostadas,SoftTri-BeanBarbecueBlack-eyedpeas:BeanandRiceGumboCajunChili,WilliamsCrockPotScrambleSoup,SpinachandBloodclotsBloodpressure:

hypertensionloweringyourBloodsugarlevelsBlueberry(ies):FruitEnchiladasPieBonelossBottle-feedingBowTieswithBeanSauceBread:Frenchtoast,seeFrenchToastPita,seePitabreadsSalad,ItalianBreakfastBananaSplitCouscousdiningoutFrenchToast:BananaLiteNutty

Granola,CrockPotRiseandShineOatmeal:AlmostInstantAppleCinnamonMasaPorridgePancakes,ApplesauceRice,SweetSandwich,Jack’sTofu,ScrambledVeggieBenedictsBreastcancerBreast-feedingseealsoNursingwomenBresson’sNoodlesandBeansBroccoli:BeansandThingsPasta:

CreamyOrientalPasta,MustardyRainbowSkilletMedleySoup,PastaVegetableSauce,SpicyOrientalBroth:MisoVegetableVegetable,QuickBrowniesBulgur:preparingSalad,CornandVegetableGrainCasserolewithVegetables,SpicyBurgers,TofuBurritos,VegetableSouthwest

C

Cabbage:AsianVegetableMixMoo-ShuWrapsSalad,ThaiSpringRollsVegetableSauce,SpicyOriental

CaffeineCajunBlack-EyedPeasCajunGumboCalciumosteoporosisandsourcesofCaliforniaPastaSaladCalorieconcentrationCancerdietandseealsospecifictypesofcancerCannedandpackagedproductsbasiclisthigh-fatricherfoodsCannellinibeansforBowTieswithBeanSauceCarbohydrates,complex,seeStarchesCarrotSoup,CreamyCashews:FrenchToast,NuttyHollandaiseSauceTofuwith,ThaiCauliflower:BeansandThingsPasta,Mustardy

Soup,CreamyVegeCelerySoup,CreamofCellophanenoodles,seeRicenoodlesCereal,substitutuesforcow’smilkwithCerealgrains,beveragesfromChickenlessSaladChildren,dietofChili(es):ArrozVerde,SpicyBeanSaladBeanSpreadandChips,SpicyChowder,MexiCornCitrusDressingCouscous,MoroccanCrockPot,WilliamsFour-Bean,SouthwestHaystacksKaleSoup,ChillyLentil,QuickSpicyPasta,MexicanRice,InstantMexicanSalsa,FreshSauce,PastawithTen-MinuteTortillaSoupWhiteBeanPitas,SpicyWisconsin,QuickChineseLettuceSaladChinesenoodles:Salad,ThaiNoodleSoupChocolate:CreamFillingFruitFondueCholesterolindairyproducts

HDL heartdiseaseandloweringyourinmeatsChowder:CornMexiPotatoVegetable,ChunkyChronicillnessesChunkyVegetableBakedPotatoChunkyVegetableChowderCilantro:Dressing,CreamyGarlic- PestoSoupColeslawColoncancerCombiningproteinsComplexcarbohydrates,seeStarchesConfettiRiceConfettiSaladConstipationCorn:BarleycornBeansBeanSurpriseBlack-eyedSusansBurritos,BlackBean,RiceandChowderMexiCouscous,BlackandYellowEnchiladas,VegetableBeanFettuccine:MexicanPastaSummerLasagne,Tex-MexremovingkernelsfromthecobSaladBarbecueBean

BasmatiRiceBulgurandChiliBeanConfettiCouscous,SouthwesternGardenBeanHoneyBeanMexicanSouthwesternBeanSalsa,BlackBeanandSoup:CajunGumboMexiStew:RedBeanand,SpicySpeedyInternationalSuccotashSoupCouscous:BlackandYellowBreakfastcookingmethodCurriedMoroccanPuddingSalad:LemonSouthwesternwithSpiceSoy-YogurtDressingTabouliTomato,SpicyCreamofCelerySoupCreamofMushroomSoupCreamofVegetableSoupCreamyBroccoliPastaCreamyCarrotSoupCreamyCilantro-GarlicDressingCreamyGreenOnionSoupCreamyPumpkinSoup

CreamySpinachPastaCreamySpinachSauceCreamySun-DriedTomatoSauceCreamyTofuDressingCreamyVegeSoupCreamyVegetableSauceCribdeath(SIDS)CrockPot:artofslowcookingwithChili,WilliamsRiseandShineCrohn’sdiseaseCucumber:BeanSalad,MarinatedVegetableSalsa,SurpriseCurry(ied):CouscousRice,QuickSeitanSoup:QuickKasbaSwissChardTofuDipCynthia’sEggplantSpaghettiSauce

D

DairyproductshazardsofnonfatsubstitutesforDates:CouscousPuddingFruitEnchiladasDatesforCouscousPuddingDeficiencydiseasesDepressionDessertsApples:MicrowavedBakedPie,BakedApricotBarsBananaSmoothies,FrozenBerrySmoothies,TofuBlueberryPieBrowniesChocolate:CreamFillingFruitFondueCouscousPuddingDreamsiclesFruitEnchiladasFruitTart,EasyFudge,Fat-FreeMuffins,HealthyPie:Apple,BakedBlueberryPumpkin

PieCrust,EasyPrunePureePumpkinPieRicePuddingDeviledSpreadDiabetesDiabetesmedicationsDijon-stylemustard:Pasta,MustardySpinachSaladDillyWhiteSauceDiningoutDipsandspreadsBlackBeanChiliBeanFiestaChickenlessSaladCurryTofuDeviledEgglessEggSaladGarbanzo:AsianBarbecuedHummus,Fat-FreeMockTunaRoastedRedGuacamole,BeanHummus,Fat-FreeLentil,SpicyNuttySoftTacoFillingPeanutButterPintoBeanRedPepperSalsa,seeSalsaSpinachSweetBeanTofu:

ChickenlessSalad:CurryEgglessEggSaladMayonnaiseSourCreamWhiteBeanGuacamolePatéPaté,HerbedDisorderlyLentilsDoctor,dietarychangesundersupervisionofDr.McDougall’sRightFoods

E

EasyFruitTartEgglessEggSaladEggplant: Ratatouille,Microwaved SpaghettiSauce,Cynthia’sEggReplacerEggSubstituteEllen’sBeanSoupEmesKosherGelatinEmpanadasEnchiladas: Fruit Potato Sauce Green Spinach-Rice VegetableBeanEnglishmuffinsforVeggieBenedictsEnokimushrooms,SpinachandExercise thebonesand

F

FamiliarfoodsFamily,cookingforaFastestDinnerintheWorldFat-FreeFudgeFat-FreeHumusFatigueFatscalorieconcentrationreadinglabelsFeastingonlyonspecialoccasionsFettuccine:MeatyMushroomStroganoffMexicanPastaSpinachPasta,CreamySummerFiberFibrocysticbreastdiseaseFibroidtumorsFiestaBlackBeanDipFish“FoodGuidePyramid”FreeradicalsFrenchToast:BananaLiteNuttyFreshTomatoPastaSauceFrozenBananaSmoothiesFrozenstaplesFruit:Enchiladas

Salad,TropicalTart,EasyseealsospecifictypesoffruitFudge,Fat-Free

G

GallbladderdiseaseGarbanzobean(s):Couscous,Moroccandipsandspreads,seeDipsandspreads,GarbanzobeansHummus,Fat-FreeMockTunaSpreadNoodlesandBeans,Bresson’sPolentawithItalianBeanSauceSalad:ChiliBeanCouscousTabouliItalianBreadItalianPotatoandLemonCouscousPastaandBean,HotZipSoup:ItalianFourBeanMexiSpinachBunsspreads,seeDipsandspreads,GarbanzoGardenBeanSaladGardenPastaSaladGarlicDressing,CreamyCilantro- peelingandmincingGazpacho,SpeedyGingeredGreenGrainsGlycogenGourmetcooksGrains

aboutleftoversmaindishesseespecifictypesofgrains,e.g.Bulgur;Quinoa;RiceGranola,CrockPotRiseandShineGreekSaladGreenbean(s):Fettuccine,SummerPolentawithItalianBeanSauceSalad:GardenBeanHoneyBeanItalianBreadVegetableSauce,SummerGreenEnchiladaSauceGreens:BeansandRotiniandGreenSalad,SimpleGreenyBeanySoupGrilledPortobelloMushroomsGrilledRedPotatoesGuacamole,BeanGuargum

H

HealthfoodstoresHealthyMuffinsHeartattackHeartdiseaseHeartyWhiteBeanSoupHerbedWhiteBeanPatéHerbs:amountoffreshversusdriedtousecrushingtoreleaseflavorcuttingHerbteasHighbloodpressureHipfracturesHollandaiseSauceHoneyBeanSaladHoneydewmelonforTropicalFruitSaladHormonesanddietHotdogs,meat-free:BakedBeansandBeansandFranksBlackBeansandSausage,PepperedHotPastaandBeanSaladHotRiceSaladHummus,Fat-FreeHungarianBeanSauceHyperciumperforatumHypertensionHysterectomy

I

InconvenienceofsicknessIndigestionInfectiousdiseasesInfertilityInflammatoryboweldiseasesInstantcupmeals,sodiuminInsulinIrishBeanStewIronIslandSaladItalianBeanMedleyItalianBreadSaladItalianFourBeanSoupItalianPotatoandBeanSalad

J

Jack’sBreakfastSandwichJazzyRedPepperSauceJicamaMatchsticksJuicesJustLikeShortenin’

K

KabuliPizzaCrustKale:GingeredGreenGrainsSoup,ChillyKidneybeans:BarleycornBeansBrownRice,SouthwestChili:andChips,SpicyTen-MinuteWisconsin,QuickDeviledSpreadFour-BeanChili,SouthwestLasagne,Tex-MexPastaJumbleSalad:ChiliBeanGardenBeanHoneyBeanItalianBreadOléPastaPastaandBean,HotSoup:Ellen’sBeanItalianFourBeanMexiSpread:DeviledSweetBeanSweetBeanSpreadTofuJambalaya

Tri-BeanBarbecue

L

Labels,readingLactoseLasagne:MexicanTex-MexLeekPastaSauce,Tomato-LegumescookingseealsoBeans;Peas;LentilsLekvarLemonCouscousSaladLentil(s):Chili,QuickSpicyDisorderlySauce,RedSoup,SpicySpread,SpicyStew,Slow-CookedLettuceSalad:ChineseLettuceRiceandLeukemia,acuteLimabeans:Four-BeanChili,SouthwestItalianBeanMedleySoup:CajunGumboSuccotashStewLinguineorspaghetti:MustardyPasta

PastaPrimaveraLiteFrenchToastLouisianaRedBeansLymphomas

M

MacaroniforQuickWisconsinChiliMcDougallbooks,otherMcDougallFoodTrapezoidMcDougallProgram,originsofMagnesiumMail-ordercompaniesMangoSalad:IslandTropicalFruitMarinatedBeanSaladMasaPorridge,OatmealMayonnaise,TofuMeatschangingtostarchesascenterofdietosteoporosisandsubstitutesMedicalprograms,warningforpeoplewithMedications,warningsforpeopleonMenopauseandbonelossMexicanBlackBeanTortillaSoupMexicanCornSaladMexicanFreshTomatoPastaSauceMexicanLasagneMexicanPastaMexicanPizzaMexicanSeitanPastaMexicanTomato-PotatoSoupMexiCornChowderMexiSoupMicrowavecookingflourproducts,reviving

potatoesRatatouilleMicrowavedBakedApplesMinestrone,FastMisoVegetableBrothMockTunaSpreadMoodmanagementMoo-ShuWrapsMoroccanCouscousMuffins,HealthyMultiplesclerosisMushroom(s):àlaKingSauceAsianVegetableMixPolentawithPortobello,GrilledSauceAsparagusandSoup,CreamofSpinachandStroganoffMeaty

MustardyPasta

N

NaturalfoodstoresNoodles,seespecifictypesof noodles,e.g.Chinese noodles;UdonnoodlesNursingwomenNutmilksNuttyFrenchToastNuttySoftTacoFilling

O

Oatmeal:AlmostInstantBreakfastAppleCinnamonMasaPorridgequick-cookingTofuBurgersObesityOilsbakingwithoutreadinglabelssautéeingwithoutOkra:CajunGumboOliveoilOlives:Pizza,PepperedBlackPizzaPotatoes,CubanOmega-3fatsOnion(s):choppingSauceSoupGreen,CreamyOrangejuiceDreamsiclesOrientalDippingSauceOrientalPastaOrientalSaladDressingOrientalsSobaNoodlesOrientalWrapsOrzo:Pastina

TofuJambalayaOsteoporosis

P

Packagedproducts,see CannedandpackagedproductsPadThaiPaella,VegetablePancakes:ApplesaucefromleftoverbeanorvegetabledishesPapayaFruitSalad,TropicalParchmentpaperParsley,tipforchoppingPastaArtichokeSauceBasilandPepper,FreshBeans,Bresson’sNoodlesandBowTiewithBeanSauceBroccoliCreamywithChiliSaucecookingmethodcookingtipcouscous,seeCouscousFastestDinnerintheWorldFettuccine:MeatyMushroomStroganoffMexicanPastaSpinachPasta,CreamySummerJumblemaindishesMexicanSeitanMustardy

OrientalPadThaiPrimaveraRavioliwithQuickMarinaraSauceRotiniandGreensSalad:andBean,HotCaliforniaGardenOléPastinaSobaNoodles:OrientalOrientalPastaSoup,BroccoliUdonNoodles:OrientalPastaSpicyMongolianVegetablePastaWraps:EmpanadasOrientalSamosasPastinaPaté,WhiteBeanHerbedPeanutButter:SpreadSzechwanPeanutSaucePeanutsforNuttySoftTacoFillingPearsforFruitEnchiladasPeas:QuinoaSurpriseSamosasPepperedBlackBeansandSausagePepperedBlackPizzaPeppers

BeanSauce,PepperyDip,RedPepperGarbanzoDip,RoastedRedPizza,PepperedBlackRedPepperSauce,JazzyPesto:BasilCilantroTofuPhyto-estrogensPie:Apple,BakedBlueberryPumpkinPieCrust,EasyPineapples:FruitEnchiladasSalad:AlohaRiceTropicalFruit

Pintobeans:Chili,WilliamsCrockPotDipLasagne,MexicanLasagne,Tex-MexRiceand,inaBowlSoup:CornandBeanEllen’sBean

PitabreadsVegetablePizzasWedgesWhiteBean,SpicyPizzaBlackBeanMexicanVegetable

WhiteBeanPolenta:withItalianBeanSaucewithMushroomsPortobelloMushrooms,GrilledPotato(es):Baked,ChunkyVegetableBlack-eyedPeaScrambleBreakfastSandwich,Jack’sChowderCubanEnchiladasfrozenmashedasreplacementforoilinbakingmicrowaving,RainbowSkilletMedleyRed:GrilledSouthwestRedLentilSauceSaladItalianBeanandSamosasSoup:ChowderCilantroMexicanTomato-

WedgesPotsandpansPoultryPregnantwomenproteinneedsPreparationtimePressurecookersProstatecancerProtein

completeessentialandunessentialaminoacidsosteoporosisandpercentageofdietfromPrunePureeasreplacementforoilinbakingPudding:CouscousRicePumpkin:PieSoup,Creamy

Q

QuickCurryRiceQuinoa: GingeredGreenGrains Salad SanAntonio Surprise

R

RadishSalsaRainbowSkilletMedleyRatatouille,MicrowavedRavioliwithQuickMarinaraSauceRawfoodsRedbeans:BakedBakedBeansandDogsBarbecueBeanSaladBowTieswithBeanSauceChili,WilliamsCrockPotLouisianaRiceand,inaBowlSauceHungarianSoup,ItalianFourBeanStew,SpicyCornandSurpriseRedPeppers,seePeppersRefriedbeans:EmpanadasFastHaystacksPizza,MexicanSoup,CornandBeanTostadasReproductivehormonesanddietRestaurantmealsRheumatoidarthritisRice:Arborio,seeArboriorice

Basmati,SaladBeansand:BarbecuedinaBowlGumboBreakfast,SweetBurritos,BlackBean,CornandConfettiCurry,QuickEnchiladas,Spinach- Fried,InstantGingeredGreenGrainsGumbo,Beanandinstantwhole-grainleftoversMedleyMexican,InstantPuddingSalad:AlohaAsianConfettiHotLettuceandSoup,QuickKasbaCurrySouthwestBrownSpanish,SpicySpicyArrozVerdeRicecookers/steamersRicemilkàlaKingSauceRicenoodles,PadThaiRisotto:SavoryVegetableRoastedRedGarbanzoDipRotiniandGreens

S

St.John’swortSaladdressingChiliCitrusCilantro-Garlic,CreamyOrientalSpicySpicySoy-YogurtTofu:CreamyIslandVinaigretteSaladsBean:BarbecueChiliGardenHoneyItalianPotatoandMarinatedPastaand,HotSouthwesternBread,ItalianBulgurandCornCabbage,ThaiChineseLettuceColeslawConfettiCornBulgurandCouscous:Lemon

SouthwesternwithSpicySoy-YogurtDressingTabouliFruit,TropicalGarbanzoZipGreekGreen,SimpleIslandPasta:Beanand,HotCaliforniaGardenOléPastinaPastinaPotatoItalian,andBeanQuinoaSanAntonioRice:AlohaAsianBasmatiConfettiHotandLettuceSpinach:DijonThaiNoodleWhiteBeanSalsa:BlackBeanandCornFastestDinnerintheWorldFreshRadishSurpriseVegetableSalt

inprocessedfoodsSamosasSanAntonioQuinoaSandwich,Jack’sBreakfastSauceàlaKingArtichokePastaAsparagusandMushroombarbecue,oil-freeBean:HungarianPepperyTuscanDillyWhiteEggplantSpaghettiSauce,Cynthia’sEnchiladaGreenHollandaiseMushroomOnionOrientalDippingPeanut,SzechwanPepperyBeanPesto,seePestoRedBeanRedLentilRedPepper,JazzySpinach,CreamySweetandSourDippingSzechwanTomato,seeTomato(es),SauceTuscanBeanVegetable:CreamySpicyOrientalSummer

Sautéeingwithoutoil

SavorySeitanScrambledTofuSeitanCurryPasta,MexicanSerotoninShoppingforfreshfoodsSickness,inconvenienceofSIDS(cribdeath)SimpledietsSimpleGreenSaladSimplestyleofcookingSleepSloppyJoes,BlackBeanSlowBeansandBerriesSmokingSnackingSobanoodles:OrientalOrientalPastaSodium,seeSaltSoupsBean:CornandEllen’sBlackBeanTortilla,MexicanBlack-EyedPeaandSpinachBroccoliPastaBroth:MisoVegetableVegetable,QuickCajunGumboCarrot,CreamyCelery,CreamofChiliTortillaChineseNoodle

Chowder,seeChowderCilantroCornandBeanCornChowderMexiFourBean,ItalianGazpacho,SpeedyGreenOnion,CreamyGreenyBeanyKale,ChillyKasbaCurry,QuickLentil,SpicyMexiMinestrone,FastMisoVegetableBrothMushroom,CreamofOnionPotato:ChowderTomato-,MexicanPumpkin,CreamySuccotashSwissChard,CurriedTacothickeningVegetable:Bisque,SummerChowder,ChunkyCreamofCreamyVegeWhiteBeanHearty

SouthwesternBeanSaladSouthwesternCouscousSaladSouthwestFour-BeanChiliSouthwestRedPotatoesSouthwestVegetableBurritos

SoymilkproductsàlaKingSauceSpaghetti,seeLinguineorspaghettiSpeedyInternationalStewSpices,ethnicSpicyArrozVerdeSpicyBulgurwithVegetablesSpicyChiliandChipsSpicyLentilSoupSpicyLentilSpreadSpicyMongolianNoodlesSpicyOrientalVegetableSauceSpicySaladDressingSpicySoy-YogurtDressing,CouscousSaladwithSpicySpanishRiceSpicyTomatoCouscousSpicyWhiteBeanPitasSpinach:ArrozVerde,SpicyBeansFlorentineBowTieswithBeanSauceBunsDipEnchiladas,Rice- MushroomsandPasta,CreamySalad:AsianRiceDijonSauce,CreamySoup:Black-EyedPeaandGreenyBeanytriple-washedSpoiledfoodsSpreads,seeDipsandspreadsSpringRolls

StarchescalorieconcentrationascenterofdietdietsbasedonimportanceofSteamingvegetablesStew(s)IrishBeanLentil,Slow-CookedLimaBeanRedBeanandCorn,SpicySpeedyInternationalTofuandBlackBeanStir-fryingStrawberry(ies):FruitEnchiladasSalad,TropicalFruitStrokeSubstitutes:foranimalproductsforoilinbakingSuccotashSoupSugarreadinglabelswhiteSummerFettuccineSummerVegetableSauceSunflowerseedsforNuttySoftTacoFillingSunlightSupermarketsSurgeonGeneral’sReportonNutritionandHealthSurpriseVegetableSalsaSweetandSourDippingSauceSweetBreakfastRiceSweetpotatoes:andApplesmicrowaving

SwissChardSoup,CurriedSzechwanPeanutSauceSzechwanSauce

T

Tabouli,CouscousTacoSoupTeas,herbTen-MinuteChiliTex-MexLasagneThaiCabbageSaladThaiNoodleSaladThaiTofuwithCashewsTofu:AlfredoSauceBakedSeasonedBerrySmoothiesBurgerswithCashews,ThaiChickenlessSaladCurryDipdipsandspreads,seeDipsandspreads,tofuDreamsiclesDressing:CreamyIslandEgglessEggSaladJambalayaLoaf,BakedMayonnaiseMoo-ShuWrapsMushroomStroganoffNoodles,SpicyMongolianPestopurchasingfreshasreplacementforoilinbaking

Sauce,BarbecuedScrambledSourCreamSpinachPasta,Creamyspreads,seeDipsandspreads,tofuSpringRollsStew,BlackBeanandSun-DriedTomatoSauce,CreamyTomato(es):CajunBlack-EyedPeasCouscous,SpicyLasagne,MexicanMinestrone,FastPizzas,VegetablePotatoes,CubanRice,SpicySpanishSalad:GreekItalianBreadSalsa:BlackBeanandCornFreshRadishSauce:FastestDinnerintheWorldFreshTomatoPasta-LeekPastaMexicanFreshTomatoPastaPastawithChiliPolentawithItalianBeanRavioliwithQuickMarinaraSpicySun-Dried,CreamySoup,MexicanPotato- Stew,SpeedyInternationalVeggieBenedictsWhiteBeanPitas,Spicy

TonsillitisTortillachips:Chiliand,SpicyHaystacksSoup:BlackBean,MexicanChiliTaco

Tortillas:Enchiladas:PotatoSpinach-RiceVegetableBeanLasagne,Tex-MexMoo-ShuWrapsPizzas,VegetableSpringRollsTostadasBlackBean,SoftVegetableBurritosTostadasBlackBean,SoftTri-BeanBarbecueTriglyceridesTropicalFruitSaladTuscanBeanSauce

U

Udonnoodles: OrientalPasta SpicyMongolianUlcerativecolitisU.S.DepartmentofAgriculture

V

Vegetableoil,problemswithVegetable(s)Asian,MixBroth:MisoQuickBulgurwith,SpicyBurritosSouthwestChowder,ChunkyGrainCasseroleIrishBeanStewPaellaPastaCalifornia,SaladGardenSaladPrimaveraPastinaPotato,ChunkyVegetableBakedRisottoSauce:CreamySpicyOrientalSummerSoup:Bisque,SummerVegetableCreamofCreamVegeMinestrone,Fast

steamingseealsospecificvegetablesVegetarianbeansforTri-BeanBarbecueVegetariandietVeggieBenedictsVinaigretteDressingVitaminB12VitaminCVitaminDVitaminslostincooking

W

WasabiOrientalDippingSauceWaterWeightloss:eatingtherightfoodsandwholegrainsandWheatBerriesandBeans,SlowWhitebeans:Chili,WilliamsCrockPotFlorentineFour-BeanChili,SouthwestGreensandGuacamoleItalianBeanMedleyPatéHerbedPitas,SpicyPizzaPolentawithItalianBeanSauceSaladChiliBeanGardenBeanHoneyBeanMarinatedBeanSauce:PepperyTuscanSoupGreenyBeanyHeartyItalianFourBeanSpread

Stew,IrishandThingsWilliamsCrockPotChiliWonderslimWorldHealthOrganization

Y

Yellowsquash: Fettuccine,Summer VegetableBeanCasserole

Z

ZincZucchini: Ratatouille,Microwaved VegetableBeanCasserole VegetableSauce,Summer

Documents

The McDougall Quick and Easy Cookbook: Over 300 Delicious Low-Fat Recipes You Can Prepare in Fifteen Minutes or Less