Better Health

Plant Protein

Protein is an important nutrient needed to maintain body tissues and muscle. It is made up of amino acids, the building blocks' of the body, whose main function is building cells and repairing tissue. Amino acids can be synthesized by plants and micro-organisms, but not by animals. With proper nutrition, our bodies can make most of the different amino acids, but there are eight essential amino acids that cannot be synthesized by our bodies and must be obtained from dietary sources. It is a...

The Enlightene a Pantry

Hether a plant-based lifestyle is your ultimate goal or you just want to have a greater variety of healthy ingredients at hand, you can use this guide to stock up on items that make creating healthy meals a snap. Listed here are products and ingredients that I use in my kitchen. You needn't go out and buy them all at once purchase what you need for a particular recipe, and each time you are at the store, pick up a few more items suggested here. Let's look at some of these food choices in detail...

Recommended Reading

Attwood's Low-Fat Prescription for Kids. Viking Penguin, 1995. Barnard, Neal D. Food for Life. Crown Publishing, 1994. -. Eat Right, Live Longer. Crown Publishing, 1995. -. The Power of Your Plate. Crown Publishing, 1999. -. Turn off the Fat Genes. Harmony Books, 2001. Fouts, Roger. Next of Kin. William Morrow and Company, 1997. Harris, William. The Scientific Basis of Vegetarianism. Hawaii Health Publishers, 1995. Havala, Suzanne. Good Foods, Bad Foods What's Left to Eat...

Resource Guide

Advanced Ingredients, Inc. 331 Capitola Avenue, Suite F Capitola, CA 95010 (888) 238-4647 www.advancedingredients.com Fruitsource liquid sweetener. A variety of flours and grain products. Variety of specialty stone-ground flours, baking mixes, dried beans, and more. Dixie USA, Inc. Dixie Diner's Club (DDC) P.O. Box 1969 15555 FM 2920 Tomball, TX 77377 (800) 233-3668 www.dixiediner.com Over 150 plant-based whole soy products. Fillo Factory shelf-stable phyllo shells, snacks, beverages, egg and...

Internet Resources

This terrific resource for the health-conscious Web surfer features an online magazine with cutting-edge articles, recipes, interactive discussion boards, and many of the top experts in the field of health and nutrition. VegSource is the home of Soy Talk with Marie Oser. An all-video site promoting a healthy, plant-based lifestyle with entertaining and informative videos. Recipes, links, and an online column, Recipe of the Week, with Marie Oser. Physicians Committee for Responsible Medicine...

Light and Lovely Crepes

Egg-free, dairy-free, and with just a touch of olive oil, these crepes are easy to make, delicious, and healthy. Choose Dilled Asparagus and Wild Mushrooms (page 165) for an elegant savory filling, or Just Peachy Dessert Crepes (recipe follows) for a delectable dessert. 2 cups enriched 1 fat soymilk V2 teaspoon sea salt Crepes 1 tablespoon lemon juice V3 cup lite silken tofu 3 4 cup unbleached white flour 1 tablespoon prune puree V2 cup whole wheat pastry flour 1 tablespoon olive oil 1 teaspoon...

Chilled Pasta Salad with Edamame

This colorful pasta salad is rich in flavor and and texture. 1 12-ounce package panette pasta 1V2 cups shelled edamame 1 12.3-ounce package lite silken tofu 3 cloves garlic, peeled V3 cup eggless mayonnaise 1 26-gram package Tofu Hero Italian Herb Medley V4 cup nutritional yeast 2 tablespoons red wine vinegar 2 tablespoon Dijon mustard 2 teaspoons Bragg Liquid Aminos 1 medium onion, chopped 1 medium red bell pepper, chopped 1 cup baby carrots, cut julienne style 1 teaspoon dried marjoram Cook...

Pineapple Basmati Pilaf

The subtle fragrance of basmati is distinctive. When cooked, this delicate, aromatic rice elongates to twice its length. 1V2 cups raw white basmati rice olive oil cooking spray V8 teaspoon crushed red pepper 1 clove garlic, minced V2 cup thinly sliced scallions 3 cups chicken-flavor vegetarian broth, boiling V2 cup coarsely shredded carrots 1 cinnamon stick V2 teaspoon ground ginger V2 teaspoon ground coriander V2 teaspoon turmeric V3 cup pineapple chunks packed in juice, sliced vertically V3...

Yams Bacon Pears and Raisins

Veggie Canadian bacon and yams make this dish a natural for a holiday meal. 1V2 teaspoons olive oil V4 teaspoon crushed red pepper 1 medium yellow onion, chopped V2 cup chopped red bell pepper 4 slices veggie Canadian bacon, diced 1 large yam, peeled and cubed diced (2 cups) 1 medium plum tomato, diced V4 cup dry sherry 1 cup chicken-flavor vegetarian broth V2 cup golden raisins V4 cup flat-leaf parsley V3 cup nutritional yeast Place oil and crushed red pepper in a 5-quart saucepan or electric...

Balsamic Marinade

Use this marinade to enhance cooked edamame or vegetables, such as broccoli, cauliflower, fresh mushrooms, and bell peppers. V2 rounded tablespoon DDC onion broth powder V4 teaspoon coarse black pepper 1 rounded teaspoon dried basil V2 cup sliced scallions Combine broth powder and boiling water. Add vinegar, garlic, mustard, tamari, pepper, basil, and scallions, stirring after each addition. Marinate ingredients of choice for at least 1 hour, covered, in the refrigerator. Turn ingredients at...

Smooth Set aside covered in refrigerator Once the cake has cooled split it crosswise and spread cherry preserves on the

Enlightened Black Forest Bundt Cake with Cherry Blossom Sauce Protein 6 g, carbohydrate 44 g, fiber 3 g, fat 1 g, saturated fat 0 g, cholesterol 0 mg, calcium 52 mg, sodium 221 mg Calories 204 from protein 14 , from carbohydrate 81 , from fat 5 Traditional Black Forest Bundt Cake with Cherry Sauce Protein 4 g, carbohydrate 52 g, fiber 3 g, fat 16 g, saturated fat 10 g, cholesterol 58 mg, calcium 39 mg, sodium 261 mg Calories 422 from protein 4 , from carbohydrate 56 , from fat 40

Chocolate Covered Tosteds n Fruit

Quick and easy to prepare, these treats are hound to become a family favorite olive oil cooking spray 2 cups Tosteds soynuts 1V2 cups mixed dried fruit, such as blueberries, strawberries, and cherries V3 cup cocoa powder 2 tablespoons arrowroot cup liquid Fruitsource 1V2 tablespoons pure vanilla extract V4 teaspoon almond extract Spray a cookie sheet with olive oil cooking spray. Combine soynuts and fruit in a large bowl and set aside. Combine cocoa and arrowroot in a small bowl and set aside....

With Garhanos

This hearty tomato soup is creamy without the use of artery-clogging dairy products. Instead, a richly flavorful mix of red and white miso is added to the soup when the broth is hot, but not boiling, as excessive cooking can destroy the beneficial enzymes. 1 piece kombu 1V2 quarts cold water 7 cloves garlic, minced 1 medium red onion, chopped 2 3 cup chopped green bell pepper 1 tablespoon grated fresh gingerroot 2 cups green beans, cut into 2-inch 2 cups sliced baby-cut carrots 2 cups thinly...

Caribbean Mobay

Mobay is Island shorthand for Montego Bay (Jamaica). This version of the classic curry is rich in flavor and nutrients, and much lower in calories an d fat th an the traditional dish. 3fresh with atout a kali cup of kot vegetarian trotk wken rekeat-ing leftovers. 1V2 teaspoons olive oil V4 teaspoon crushed red pepper 1 tablespoon grated gingerroot 6 cloves garlic, minced 1 large onion, chopped V3 cup chopped red bell pepper 1 cup diced parsnips 1V3 cups sliced baby-cut carrots 1 medium...

Onion Okara Burgers

These delicious burgers use onion broth powder for extra flavor. olive oil cooking spray 1V2 cups beef-flavor vegetarian broth, boiling 4 cup quick-cooking barley 2 cups okara V4 cup whole wheat flour V4 cup Barbara's mashed potato flakes 1 tablespoon DDC onion broth powder V2 cup nutritional yeast V2 tablespoon nonaluminum baking powder V2 cup thinly sliced scallions V2 cup shredded carrots 4 cloves garlic, minced 1 teaspoon dried thyme paprika for garnish Preheat oven to 400 . Spray a baking...

Cranberry Walnut Muffins

Split leftover muffins and toast under the broiler for a delightful snack. 13 4 cups whole wheat pastry flour cornmeal 1 teaspoon nonaluminum baking powder V2 teaspoon baking soda 1 teaspoon ground cinnamon 1 cup dried cranberries V3 cup chopped walnuts V2 cup unsweetened applesauce 3 4 cup evaporated cane sugar 2 tablespoons egg replacer powder V2 cup cold water V2 cup enriched 1 fat vanilla soymilk Preheat oven to 350 . Spray muffin cups with olive oil. In a medium bowl, combine pastry flour,...

Kale with Toasted Pine Nuts and Raisins

This is a coJorfuJ dish with a JoveJy balance of flavor and texture. Pine nuts, sweet raisins, and hickory baked tofu provide a counterpoint to the flavorfuJ, deep green Jacy Jeaves of kaJe. 3 tablespoons pine nuts 2 teaspoons olive oil 1 tablespoon dried minced garlic 3 4 cup chopped red onion V 4 cup chopped green bell pepper 1cups sliced baby-cut carrots 1 large bunch kale, torn into bite-size pieces tofu, sliced on an angle 3 ounces portobello mushrooms, diced cup golden raisins V 4 cup dry...