Beating Strong

               The evidence keeps mounting that a diet built around whole-plant foods is superior to a meat-based diet. Meat is high in fat and cholesterol. It also lacks the fiber found in grown foods. In populations around the world vegetarians have better health, thinner, and live longer.

People who don’t eat animal products have:

• Greater longetivity          
• Fewer heart attacks and strokes
• Fewer weight problems
• Lower cholesterol
• Lower blood pressure
• Less diabetes
• Fewer hemorrhoids, less diverticular disease, and good regularity
• Less cancer of the breast, prostate, and colon
• Stronger bones, less osteoporosis
• Fewer stones of the kidney and gallbladder, less kidney disease, and less gouty arthritis
• In addition, such a diet is fun, rewarding, and cost-effective.

Many who have made meat and dairy products the center of their meals feel at a loss when trying to plan a meatless menu. For awhile their meals seem incomplete without flesh foods.

               You can satisfy your appetite on a meat-free diet. It may take a while to adjust, but eventually this way of eating becomes acceptable and then preferable. Here is a sample menu to get you started planning delicious meat-free meals:

Sample Menu

Breakfast

v  Cooked cereal (seven-grain cereal) or cold cereal with skim milk or milk substitute, and half of a banana or other fresh fruit sliced on top

v  Citrus fruit: orange or grapefruit-peel and eat the whole fruit

v  Three slices of whole wheat toast with “mashed” banana topped with pineapple ring or slice of kiwi

v  Herbal tea 

Lunch

v  Two whole wheat pita breads stuffed with lettuce, sprouts, cucumbers, tomatoes, radishes, and some low fat cottage cheese or its tofu equivalent

v  Split-pea soup with barley or rice

v  Fresh fruit such as papaya, pear, apple, or mango

Dinner           

v  Whole wheat spaghetti and tomato sauce

v  Tossed salad with low-calorie Italian dressing

v  Slice of whole grain bread

v  Dessert

v  Baked apple (microwaved) with date and walnut.

Lifestyle factors, such as smoking, obesity, consumption of alcohol, and a diet that is high in animal products and fat, account for up to 80 percent of all cancers. A good place to start a healthy lifestyle is with our food. We can begin eating a diet considerably lower in fat and cholesterol. Many studies have shown that such a diet reduces the risk of heart disease, diabetes, stroke, and many types of cancer. But making lifestyle changes is not as simple as swallowing a pill. It involves learning new habits and skills. For example, cutting the fat and cholesterol in our diet means preparing more meatless dishes. One sensible way to develop this skill is by designating a day or two each week for vegetarian-style meals. This gives you a chance to experiment with healthful ways of cooking while gradually             building up new recipes.

 A good cookbook is an investment that will repay you many times over. There’s no better tool when it comes to changing your eating habits. We have good recipes that fit to your diet.

Moving Toward the Optimal Diet

• Use whole grain breads and cereals. They have the vitamins, minerals, and fiber that products made with refined flour lack.
• Enjoy a variety of fresh fruit each day.
• Eat a wide variety of vegetables. Dark green leafy vegetables are essential for the total vegetarian. (One cup of greens contains more calcium than milk). Yellow vegetables are high in Vitamin A.
• Use nuts sparingly. They are high in minerals and vitamins but also contain lots of fat.
• Use a wide variety of beans and peas. They provide protein and fiber and are low in fat.

The Risks of Cancer

• Tobacco. Smoking causes one of every three cancer deaths in North America.
• Red Meat. Regular meat eaters have three times higher risk of developing colon cancer when compared with occasional meat eaters.
• Junk food. Those who will fill up on doughnuts, sodas, and potato chips lose out on the cancer-fighting substances found in fruits and vegetables.
• Inactivity. Those who log at least four hours of exercise a week cut their risk of breast and colon cancer by more than a third.
• Overeating. Among women, being heavy adds markedly to the danger from breast, colon, and endometrial cancers. And men are pushing their luck with prostate and colon cancer.
• Alcohol. Heavy drinking has been clearly linked to cancers of the liver, throat, and esophagus .In women, even daily drink or two raises breast cancer risk.

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Peanut Butter Haystacks

• 1/2 Cup Dry Milk Powder
• 1/2 Cup Chunky Peanut Butter
• 1/3 Cup Whole Wheat Flour
• 1/2 Cup Honey
• 1 tsp. Vanilla
• 1 1/2 Cups Granola or Rolled Oats
• 1 Cup Shredded Coconut, Toasted

Cook honey to firm ball stage (245 degree). Combine all but granola and coconut and knead by hand until smooth. Mix in granola and drop by spoonfuls into coconut. Roll to coat then place on a waxed paper to cool. If desired, add 1/2 cup 2-day wheat sprouts to coconut.

Notes

Do not use instant milk in this recipe as the crystals do not dissolve well. Makes 3 dozen haystacks.

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Crispy Whole Wheat Crackers

• 7/8 Cup Wheat Flour
• 1 tsp. Chicken Bouillon
• 1/4 tsp. Ginger
• 1/2 Cup Water
• 1/3 Cup Sesame Seeds
• 1 tsp. Soy Sauce

Mix all together, adding more flour, if necessary, to keep the dough from being sticky. Stir only until dough holds together. Place dough on a baking sheet coated with cooking spray (one without sides works best). Roll dough out 1/8 inch thick. Sprinkle with salt or vegetable powder, if desired. Score with a sharp knife or pizza cutter into 1 or 2 inch rectangles, and bake at 350 degrees until lightly browned, about 15 minutes. If the edges brown too fast, take outer crackers off and continue baking. Note: For soup crackers, score in 1 inch squares and break apart when cool. Makes 1 medium tray.

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Whole Wheat Crepes

• 1/2 Cup Whole Wheat Flour
• 1/2 Cup Water
• 1/4 tsp. Salt (Optional)
• 1 Tbsp. Oil (Optional)
• 1 Tbsp. Dry Milk Powder
• 3 Egg Whites or 2 Eggs

Put all in blender and mix just until smooth. Pour scant 1/4 cup batter on lightly greased hot skillet. Lift and tilt skillet to spread batter. Cook on medium heat. Batter dulls when cooked on 1 side. Flip and cook on other side. Cover and place in warm oven while others cook. Excellent filled with scrambled eggs made with onions, green pepper and a little Picante sauce. Makes 12 crepes. To freeze, put waxed paper or plastic wrap between each 4-5 cooked crepes. Wrap securely in plastic wrap, or place in plastic container. Use within 2 months.

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Quinoa

Looking for additional protein in your diet? Forget meat or protein shakes; quinoa (pronounced keen-wa) contains more protein than any other grain. Termed a “supergrain” by nutritionists and food gurus, quinoa is derived from the seed of a plant that is related to spinach. A main staple of the ancient Inca diet, quinoa has just recently made its debut in North America.

Quinoa’s secret is that it contains an amino acid called lysine, which is lacking in most grains; lysine makes quinoa a complete protein. In addition to the protein you’ll receive (the World Health Organization equates the protein levels in quinoa to the amount found in milk), you’ll also get your daily doses of vitamin B6, thiamin, niacin, potassium, and riboflavin. Furthermore, quinoa is a great source of copper, zinc, magnesium, and folate.

The best way to consume quinoa is to toast the seeds in a dry skillet (after rinsing them thoroughly). Toasted quinoa can then be combined with oil, spices and water to create a pilaf-type dish. Incorporate fruit, nuts, cheese or fresh herbs into the pilaf to create a whole, well-balanced meal. Cooked quinoa can also be added to soups, stir-fries, casseroles or stews, and cold cooked quinoa is a great addition to salads.

Although quinoa has been around for centuries, it is relatively new to North America; therefore, it is more costly than other grains. However, it tends to triple in size after cooking, so you will get your money’s worth.

Find healthy recipes using Quinoa at BeatingStrong.com.

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Save on the Total Blender at BeatingStrong.com.  The Total Blender is available in Black, Red and White.

Whole Wheat Focaccia (Breakmaker Recipe)

• 1 1/3 Cups Water
• 2 Tbsp. Applesauce or Canola Oil
• 3 Tbsp. Honey
• 1 tsp. Salt
• 3 Tbsp. Vital Wheat Gluten Flour
• 3 2/3 Cups Whole Wheat Flour
• 1 Tbsp. Active Dry Yeast

In mixer bowl, combine water with applesauce or canola oil, honey, and half of combined flour mixture. Mix on high for 4 minutes. Add remaining flour (and additional water if necessary), and mix until dough forms a ball that pulls away from sides. Let rest 5 minutes. Turn onto floured board and knead 1 minute. With your thumbs, make a hole in the center to form a donut shape and place in a mixing bowl that has been sprinkled with a little flour. Cover with plastic wrap and micro-rise until doubled. Place dough on a lightly floured board; roll and stretch into an 8 inch circle, about 1 inch thick. Place on baking sheet sprinkled with cornmeal and set aside to rise until puffy, about 10 minutes. Spritz with cooking spray and sprinkle with coarse salt or one of the toppings below. Just before baking, press fingertips into the dough to make deep dimples. Baked in a preheated 400 degree oven for 15 to 20 minutes, or until golden brown. Tear into chunks or serve in wedges.

Notes

Toppings:

Onion:
1 tsp. Butter or Olive Oil
1/2 tsp. Fresh or Dried Parsley
1 Large Yellow or White Onion
Black Pepper to Taste

Directions: Separate onions into rings and saute in butter. Arrange on flatbread. Sprinkle with parsley and black pepper.

Garlic-Parmesan:
1/4 Cup Dried Parmesan Cheese
1/4 tsp. Onion Powder
1/4 tsp. Garlic Powder

Directions: Combine and sprinkle on flatbread.

Black Olive:
1 Cup Sliced Black Olives
3/4 Cup Chopped Tomatoes
1/2 tsp. Chili Powder
1/4 tsp. Cumin
Black Pepper to Taste
1 Cup Shredded Cheese (Optional)

Directions: Arrange olives and tomatoes on flatbread. Sprinkle with combined spices. Top with cheese (If Desired).

Apple-Cinnamon:
3/4 Cup Applesauce
1 Apple, Sliced in Very Thin Wedges
1/4 Cup Turbinado Sugar or Sucanat
1 tsp. Cinnamon

Directions: Spread flatbread with applesauce. Arrange apple wedges in a pleasing pattern. Sprinkle with sugar and cinnamon.

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Honey Maple Granola

• 1 Cups Rolled Oats
• 1 Cup Whole Wheat Flour
• 1/2 Cup Apple Juice Concentrate
• 1 Cup Honey
• 1 tsp. Vanilla
• 1 tsp. Mapleine
• 1/2 Cup Water or Canola Oil
• 1 Cup Chopped Nuts (Optional)
• 1 Cup Grated Coconut (Optional)
• 1 Tbsp. Ground Sunflower Seeds (Optional)
• 1 Tbsp. Ground Flax Seeds (Optional)
• Grated Rind of One Lemon

Mix dry ingredients, then add honey, vanilla and mapleine, and water or oil. Mix in any other optional items you desire. Mix well and spread out on baking sheets. Bake 2 hours at 150 degree, stirring every half hour. Add 2 cups raisins or chopped dates (Optional) after baking. Makes about 1 gallon.

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