O Notesglossaries

Makes one serving.

Preparation Time: o minutes

Amount Per Serving

Calories o

Calories from fat o

% Daily Value*

Total Fat o.og 0%

Saturated Fat o.og o%

Cholesterol omg o%

Sodium omg o%

Carbohydrate o.og o%

Dietary Fiber o.og o%

Protein o.og o%

Vitamin A o.o%

Vitamin C o.o%

Calcium o.o%

* Percent Daily Values are based on a 2,ooo calorie diet.

Per serving: o Calories; og Fat (0% calories from fat); og Protein; og Carbohydrate; omg Cholesterol; omg Sodium

Amount Per Serving

Calories Calories from fat

Total Fat o.og

Saturated Fat o.og Cholesterol omg Sodium omg Carbohydrate o.og

Dietary Fiber o.og Protein o.og

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,ooo calorie diet.

Preparation Time: o minutes

Amount Per Serving

Calories Calories from fat

% Daily Value*

Total Fat o.og

Saturated Fat o.og Cholesterol omg Sodium omg Carbohydrate o.og o% o% o% o% o% o% o%

Dietary Fiber o.og Protein o.og

Vitamin A Vitamin C Calcium Iron o.o% o.o% o.o% o.o%

* Percent Daily Values are based on a 2,ooo calorie diet.

General Notes - 1: NUTRITION

- This cookbook is titled "A Taste of Vitality" because the focus of the book is on foods which provide the body fuel for creating and maintaining an active life style. By focusing on "strong" foods, your body is provided with the needed protein, carbohydrates, fats, nutrients, vitamins, mineral, phytochemicals, isoflavones, essential fatty acids, and anti-oxidants it needs to be energetic (especially energy-enhancing vitamins and mineral such as magnesium, zinc, and vitamin B6). Pure water is also important. "Weak" foods and foods to which a person is allergic can drain energy. "Weak" foods are discussed below. The most common food allergies are citrus, wheat, corn, milk, soy, dairy products, yeast, and eggs.

"Strong" foods include (examples in parentheses):

+ unrefined non-gluten grains (brown rice, quinoa); + nutrient dense vegetables including:

* cruciferous vegetables (broccoli, cauliflower, Brussels sprouts);

* sea vegetables (nori, arame);

* leafy greens (kale, collards);

* yellow and orange vegetables (sweet potatoes, carrots, winter squash);

+ minimally processed soy products (tempeh, miso); + whole fruit (apples, citrus, plums);

"Weak" foods included:

+ refined foods including:

* refined grains - especially glutinous grains like wheat (most common form is white flour, often called wheat flour since it is made of wheat berries, albeit very refined wheat berries);

* refined sweeteners such as white sugar and confectioner's sugar (most candies and sodas contain refined sweeteners);

+ caffeine from coffee, tea, cola and chocolate; + nutrient poor vegetables including:

* mushrooms;

* eggplant;

* celery, fennel;

* cucumber;

* summer squash (zucchini, yellow summer squash);

* pale greens (iceberg lettuce);

The "weak" foods simply take space in a diet, do not provide necessary nutrients, and only crowd out good, nutritionally dense foods (the "strong" foods above).

- Therefore, to promote a active/vital/energetic lifestyle, the emphasis of this cookbook is on cooking with foods that are:

+ vegan (i.e., free of all animal products, including free of honey);

+ whole and unprocessed (e.g., whole grains such as quinoa and whole-unrefined bean products such as tempeh - not refined/processed foods like white rice and white/wheat flour);

+ nutritionally dense (high in vitamins and minerals) (e.g., leafy greens, broccoli, carrots, and Brussels sprouts -not eggplant, cucumber, and summer squash);

+ non-glutinous (e.g., grains like quinoa, millet, amaranth, rice - not wheat, barley, rye, or corn).

These foods are life-sustaining, providing the body with essential vitamins, minerals, phytochemicals, anti-oxidants, and fiber which are important for maintaining an active lifestyle. The recipes will occasionally call for "weak" foods (i.e., foods with little or no nutrition) such as mushrooms and celery, but these are used with the understanding that they are not the main part of a dish (i.e., used in small amounts) and are primarily used for flavor. Also, many of the desserts call for flour (which is processed due to the grinding), but I do this to create the best desserts, and the recipes call for exclusively whole-grain flours. Additionally, in the desserts, I almost always use non-glutinous grain flours (like brown rice, millet, amaranth, and teff flour). This also makes the recipes perfect for people with a gluten intolerance where grains with gliadin should be avoided. Often, to provide extra binding due to the lack of glutinous grains, the recipes will call for the addition of finely ground tapioca (tapioca flour - see "Glossary of Ingredients" for more information) and/or ground nuts or seeds such as flax seed, sesame seeds, or almond meal. This gives the dessert a more diverse/complete nutritional profile, which provides more energy to the body, while maintaining a traditional form, taste, and texture.

RECIPES WITH GLUTEN

In general, unless otherwise noted, all the recipes in this cookbook are gluten-free. Only in special cases will a recipe have the first alternative of the ingredient be one with gluten (e.g., whole-grain wheat pastry flour or spelt flour), and only when no other alternative was available (e.g., making yeasted pastry dough is difficult without a glutinous flour). Recipes that contain gluten will be noted as such so people who are strict about needing or wanting to avoid gluten can skip these recipes.

Often, recipes will give an alternative to the non-gluten flour(s) for cooks who do not want to have to buy these non-gluten flours. For example, in the cake and cookie recipes, I often offer spelt flour as an alternative to brown rice flour, millet flour, amaranth flour, or teff flour. In general, any glutinous flour can be used in place of a non-gluten flour with good results. The only adjustment that maybe required is in the amount of water/liquid. This is because different flours contain different amounts of moisture. Use your best judgment with the amount of water/liquid used._

Per serving: o Calories; og Fat (o% calories from fat); og Protein; og Carbohydrate; omg Cholesterol; omg Sodium

Preparation Time: o minutes

Preparation Time: o minutes

Total Fat o.og

Saturated Fat o.og Cholesterol omg Sodium omg Carbohydrate o.og

Dietary Fiber o.og Protein o.og o.o% o.o% o.o% o.o%

* Percent Daily Values are based on a 2,ooo calorie diet.

Amount Per Serving

Calories Calories from fat

Amount Per Serving

Calories Calories from fat

Total Fat o.og

Saturated Fat o.og Cholesterol omg Sodium omg Carbohydrate o.og

Dietary Fiber o.og Protein o.og

% Daily Value*

* Percent Daily Values are based on a 2,ooo calorie diet.

General Notes - 2:

Weight Loss Resolutions

Weight Loss Resolutions

Are You Tired Of Failed New Year's Weight Loss Resolutions That Leave You Even More Overweight Than Ever Before? Not Anymore Finally Succeed With Your New Years Weight Loss Resolution Once And For All And Get The Body Of Your Dreams.

Get My Free Ebook


Post a comment