Essential Fatty Acids

Another benefit you receive from eating fats is that they supply your body with essential fatty acids. They are known as the omegas: Omega 9 (oleic acid), Omega 6 (linoleic acid, or gamma-linolenic acid) and Omega 3 (alpha linolenic acid). These little beauties play an essential role in your health: they protect your immunity, have an anti-inflammatory effect and play a vital part in all your cell structure.

(You are what you eat, even if you are a cow! Studies show that grain-fed beef, such as American or European beef, has an imbalance in omega oils, unlike pasture- (grass-) fed beef, which we mostly have in New Zealand, and which contains a more natural ratio of omegas.)

In researching the omegas we were faced with endless data on the importance of the balance between these three fats. It seems that the modern diet supplies us with an overwhelming amount of Omega 6 oils, whereas the Omega 9 and Omega 3 oils are much lower down the scale. Omega 3 oils go rancid quickly, which is why industry avoids or modifies them — hence the lack of them in all processed foods. And like anything in nature, when you isolate a nutrient that is meant to work in harmony with others, you run the risk of increasing your susceptibility to ill health and disease. A healthy balance is what you should try to achieve.

You can get Omega 3 from such foods as fish (particularly oily fish like salmon, tuna, and sardines) and flaxseed oil. Omega 6 is found in vegetable oils, such as sunflower, safflower, corn, soybean and cottonseed oil, so we tend to get a fair amount of it in our normal diet. You can get Omega 9 out of olive and avocado oils.

Extra-virgin olive oil, which has been used for centuries, contains an excellent balance of all the omegas. Extra-virgin olive oil and all cold-pressed oils offer the best nutritional value when used raw and unheated. Use them as dressings over salads and vegetables, and dip your breads into the oil instead of using butter. If baking (cakes or biscuits) we prefer a cold-pressed unrefined oil with mild flavour like almond oil, or unsalted butter instead of margarine.

All cold-pressed oils start to oxidise (go off) from the moment they are pressed. This is the result of many factors, and is accelerated by exposure to air and light. It is better not to buy oil stored in plastic, as some plastics have the potential to be absorbed into the oil or leach chemicals. Glass is a better way to store your oil: ideally buy opaque or dark bottles, which block out the light. The ultimate way to buy your oil is in a tin, and many specialty stores sell cold-pressed oils this way.

High temperatures damage the essential fatty acids and destroy many valuable nutrients in your oil. The best ways to cook are therefore the ones using water, such as steaming, baking in a dish of water or blanching, because water cannot get any hotter than the boiling point of 100 degrees C. Frying, on the other hand, can induce extreme heat.

A good example of this is cooking fish. Salmon is a good source of Omega 3 fat and protein. When you cook it, you shouldn't fry it in oil over a high heat, or, heaven forbid, deep-fry it, because then you not only run the risk of destroying the essential fatty acids in the fish but also turning your oil into a trans fat due to the extreme heat. Cooking methods like steaming are healthier options. Boiling is also a water method, but be careful not to overboil, as you will leach out vitamins and minerals in the water.

The Vitality of Vitamins: Fascinating Nutrients help Better choices about Food

In the following, our vitamin advisor will describe some of the important functions each vitamin has, and where to find it in your food. This is not an exhaustive list (whole books have been written about each vitamin). Just take it as an introduction to these fascinating nutrients, which should help you make better choices about your food.

(Raw fruits and vegetables are filled with all sorts of wonderful vitamins and minerals, but did you know that your body will absorb more Vitamin A from mildly cooked carrots than from raw carrots? This is because brief cooking releases some of the bound nutrients.)

A. Fat-soluble vitamins

1. Vitamin A (retinol) is the moisturising nutrient. It helps keep your skin smooth and pliable. It is essential for vision, cell growth and repair and your reproductive system, and it helps your immune system fight bacteria and infections. Vitamin A also promotes the formation of healthy bones and teeth.

You find it mainly in liver; sweet potato (kumara); cod-liver oil; foods high in beta-carotene (which the body converts to Vitamin A), such as butternut pumpkin and carrots; green leafy vegetables such as silver beet, spinach and broccoli; apricots and cantaloupe.

2. Vitamin D (cholecalciferol) is essential for bone growth and mineral balance. It must be present in the body to absorb calcium and to deposit it in bones and teeth. Some forms of Vitamin D can be found in fish oils and egg yolks, and they are sometimes added during the processing of margarine and milk. Vitamin D is, however, also the 'sunshine' vitamin, because the skin creates it when sunlight hits the body.

3. Vitamin E (tocopherols and tocotrienols) protects your cells from free radicals and is essential in maintaining a healthy reproductive system. It helps form and protect red blood cells, nerves and muscles. It also protects other vitamins and helps inhibit blood clots. Vitamin E is found in vegetable oils, avocados, nuts, whole grains and leafy green vegetables, and works closely with Vitamin C and selenium as a potent antioxidant team.

4. Vitamin K (phylloquinone - K1, menaquinone - K2, menadione - K3) is essential for normal blood clotting and for the production of bone and kidney cells. It is also found in dark-green leafy vegetables, cheese, liver, cereals and fruits. Interestingly, much of your Vitamin K levels are obtained from healthy bacteria in your intestines!

B. Water-soluble vitamins

1. absorption of iron. You find it especially in citrus fruits and juices, berries, tomatoes, potatoes, green and red peppers, broccoli and leafy green vegetables like spinach.Vitamin C (ascorbate, ascorbic acid) is essential for the formation of collagen, speeds up cell regeneration for wounds, scars and fracture healing and boosts immunity. Like Vitamin E, Vitamin C is an excellent antioxidant, it protects and frees up Vitamin E and aids in the

(Many if not all B vitamins are destroyed in processing. This is why you will sometimes see products labelled 'fortified', meaning Vitamin B has been added back in.)

2. Then we have the very important group of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), folic acid, biotin, B12 (cobalamin) and B15 (choline). They have a myriad of important functions: they are essential in metabolising carbohydrates, fats and protein, and therefore getting the nutrients you need out of the food you eat. They also help maintain a healthy nervous system and stimulate growth and good muscle tone. B1 and B3 are good appetite stabilisers, B2 and B6 help in the formation of antibodies and red blood cells, and B5 is important for hormone production. Folate is known to reduce the risk of birth defects such as spina bifida, so it is important in pregnancy, as is choline.

(This vitamin has one of the most wide-ranging beneficial effects in your body. Most people do not get enough Vitamin C in their diets, simply because they do not eat enough fresh raw fruit and vegetables.)

They are found in brewers yeast, liver, meat, fish, eggs, poultry, milk, fruits, vegetables (again, dark leafy ones are good!), nuts, rice, seeds, soy milk, vegemite and whole-grain foods.

As you can see, to meet all the vitamin needs of your body, it is essential to eat fresh whole- foods, plenty of fruits and vegetables, and natural fats from meat and fish. An absolutely yummy vitamin treat to prepare is a platter of fresh fruits, which are all in season. Serve with this Fruit and Nut Cream. It is divine!

Fruit and Nut Cream

• 1/2 cup freshly ground almonds*
• 1/2 cup freshly ground raw cashews
• 3 oranges, peeled and chopped
• 1 apple, peeled and chopped
• 1 tablespoon honey (optional)
• 1/2 teaspoon vanilla essence
• 1/4 teaspoon ground nutmeg or cinnamon

Preferably with skin off.

Place all the ingredients in a blender. Process until smooth and creamy. Serve cold on top of fresh fruit or whole meal pancakes

Substitute Sugar 'Empty Calorie' in Your Dieting

Sugar is a simple carbohydrate. Although it provides us with energy, it is known as the 'empty calorie' because it has no other nutritional value. You may feel a burst of energy after eating foods high in sugar, but you may also experience a quick come-down.

Sugar has been known to affect mood, although substances like caffeine, artificial colours and preservatives in sweet foods can also contribute to this.

Sugar is not the main reason that people carry excess weight. Too much fat and too little exercise are the main culprits there. Sweet, high-fat foods like chocolate, desserts, cakes and pastries should be limited or avoided altogether. And remember that sugar is sugar, whether it is white, brown, raw, organic or a syrup.

Here is one of our favourite sweet recipes for the occasional treat. We always play with our recipes, experiment and try different things. You'll be surprised what delicious things you come up with.

Yummy Biscuits

• 1 cup rolled oats
• 1 cup flour*
• 1 teaspoon baking powder
• 1 tablespoon ground ginger
• 1/4 cup finely chopped crystallised ginger
• 1/2 cup finely chopped dates
• 3/4 cup desiccated coconut
• 125 g butter
• 1/2 cup brown sugar
• 2 tablespoons water (if needed to bind)

*we use spelt, stone-ground wholemeal, or millet — experiment to see what you like.

Combine the dry ingredients in a bowl. Melt the butter with the sugar and stir into the dry ingredients, adding water if necessary to bind. Place tablespoons of mixture on a greased baking tray and press down lightly. Bake in a slow oven (160°C) for about 20-25 minutes, or until brown. Cool on a wire tray.

Healthy Fat Intake

How much fat is good for you?

All studies point towards the fact that the Western diet is too high in fat, and that lowering fat consumption has many health benefits. The Heart Foundation will only give their tick to products containing 5 g of fat or under per 100 g. This is a good guideline when shopping, as most products list the amount of fat as grams per 100 g. Remember, however, that it is not just 'low fat' but 'what fat?' you are looking for. We would always choose a natural fat product, such as butter, over a processed fat (often disguised as vegetable fat on the label) or a product with artificially lowered fat, even if the fat content is slightly higher. Just make sure you use it sparingly.

• Salad and vegetable dressing
• 1/4 cup extra virgin olive oil
• 1/4 cup flaxseed oil
• 1/3 cup balsamic vinegar
• 1 tsp honey
• 2 cloves crushed garlic
• juice of 1 lemon
• freshly ground black pepper
• pinch of salt

Shake all ingredients together and pour over food. Keep in fridge.

Getting back to eating a more wholefood diet, which contains a lot of fruit and vegetables, grains, beans, lean meat, fish and natural oils will automatically reduce your unhealthy fat intake. You will soon see the health benefits. This does not mean that you have to miss out on yummy biscuits and cakes. Just make your own, and you will receive all the benefits from the good wholesome ingredients. And trust us, they will taste so much better than bought ones!

(Sometimes we add a small teaspoon of flaxseed oil to our children's cooked porridge and mix it thoroughly before we place their fruit and a small amount of pure maple syrup on top. They would never know and it is a good way to get some omegas into them! Do not heat the flaxseed oil: add it once the breakfast is cooked.)

Fat Sources in Your Diet

The following table shows you the natural fat sources, and where you may find processed trans fat sources in your diet:

• Processed trans fats
• processed peanut butter
• baked goods
• frozen dinners
• processed meat products
• breakfast cereals
• confectionery
• margarines and hydrogenated spreads dried fruits
• chocolate
• low-fat and lite products
• crackers
• snack foods like chips
• Natural fats
• nuts
• seeds eggs fish
• chicken
• meat butter fruits and vegetables
• legumes and grains cold-pressed and unrefined oils

As you can see, butter is a natural fat, and we believe butter is better for you in moderation than a processed trans fat. However, butter is high in saturated fat, and should only be used sparingly.

Note: A small amount of trans fat can occur naturally in animal products such as meat and milk. This is due to the bacteria in the animal's gut, which produce these fats and transfer them on. These fats are only found in minimal amounts and they are recognised by your body as naturally occurring trans fats. Therefore the body does not respond to them in the same way it does to trans ('plastic') fats as mentioned above.

Super Snack foods: Your Healthy Alternatives

Supermarket shelves offer us unlimited 'treats' and processed foods to snack on, and when you are busy it can be easy to succumb to convenience foods. Having your pantr and fridge filled with healthy alternatives is the key.


Here are some of our favourites:

thinly cut carrots and celery with different dips (hummus, pesto)
raw nuts (or lightly roasted by yourself) and raisins
fresh fruit (for children, try cutting it up and serving it on skewers!)
rice or rye crackers, plain or with dips
whole-grain bread or toast with vegemite, honey, banana, avocado or cheese;
home-made cake or biscuits (as an occasional sweet treat)
yoghurt (try it with mashed banana, or dip some fruit into it);
fruit smoothie (see page 95), using frozen or fresh fruit, whey powder, yoghurt and ice.

Essential Nutrient Building Blocks of PROTEIN

Next to water, protein is the most plentiful substance in your body. It is primarily involved in the growth, repair and development of all body tissues. It is an essential nutrient that is made up of a long chain of amino acids, commonly known as the building blocks of protein. Protein is found in the outer and inner membranes of every living cell. Even our DNA is made up of nucleoproteins.


Your body needs approximately 50-60 g of protein every day, which you can get from animal sources (such as meat or dairy) and plant sources (such as tofu or nuts). If you do not get enough protein, your body will start to digest other proteins such as the protein in muscle. This is, however, rare in modern diets, as protein is consumed in fairly high amounts of around 120 g per day.

Your body requires 22 different amino acids to make the proteins it needs. Nine of these are considered essential, which means you need to obtain them from your diet, and the rest are non-essential, meaning your body can manufacture them itself from carbohydrates, fats and other amino acids.


The quality of protein

The quality of protein is measured by how well the human body can absorb it. Because animal products (like beef, pork, chicken, fish, cottage cheese and eggs) contain a similar amino acid formation as is present in the human body, they are absorbed more efficiently and therefore called a high-quality protein, or complete protein. However, some can be higher in saturated fat than plant proteins your protein intake by combining different incomplete, plant-based proteins. For example, legumes (beans) complement nuts and seeds, so a meal consisting of chilli beans plus a salad sprinkled with pumpkin seeds, or chilli beans with cheese sprinkled on top would both be excellent ways to combine incomplete proteins. A cup of yoghurt with chopped nuts sprinkled on top is a great example. Another is whole-grain rice and beans.

(The egg is considered a fantastic protein food because it provides the right amounts of all the essential amino acids and therefore is most useful to the human body.)

One of our favourite quick protein meals is a Protein Omelette. Also we have given you our Baked Salmon Loaf. A great snack for a busy day is a Fruit Smoothie - take it with you in a thermos. All these meals are quick to prepare - ideal for times when you are busy but want good healthy food.

Healthy Dieting Protein Recipe

Protein Omelette

• 4 eggs
• 1/4 cup milk
• Pinch salt
• Freshly ground black pepper
• 1 teaspoon mixed herbs olive oil to spray

Salad to serve

Blend all ingredients together. Pour into a hot pan that has been sprayed with a small amount of olive oil. Allow mixture to cook through or place under grill to finish cooking on top. Top with whatever filling you want, grill to heat through and then fold in half. Serve with a fresh salad.

Try any of the following toppings: salmon, mixed blanched vegetables and a small amount of Parmesan cheese; mashed kumara (with olive oil and sliced pickled ginger), baby rocket, tomato and feta cheese; tuna, mushrooms, capsicum and Parmesan cheese.

Baked Salmon Loaf

• 2 x 440 g cans of salmon (drained)
• 1/2 cup fresh wholemeal breadcrumbs
• 4 tablespoons ground nuts*
• 4 tablespoons tomato paste
• 1 large onion, finely chopped
• 2 cloves garlic, crushed
• 2 small zucchini, grated
• 1 carrot, grated
• 3 free-range eggs
• 3 tablespoons chopped fresh basil or 1 tablespoon mixed herbs olive oil to spray

Green salad and brown rice to serve

* could be LSA - linseeds, sunflower seeds and almonds, or ground pecan nuts or walnuts.

Mix all the ingredients together thoroughly. Spray or brush the inside of a loaf tin with olive oil and fill with mixture. Bake in a moderate oven (around 180°C) for approximately 35-40 minutes. Serve with salad and brown rice.

Fruit Smoothie

• 200 ml milk
• 200 ml water
• 1/2 cup frozen or fresh blueberries
• 1frozen or fresh banana
• 1 dessertspoon flaxseed oil
• 1/2 cup silken tofu or 2 tablespoons whey powder
• A couple of ice cubes (optional)

Blend all ingredients in a blender.

Experiment with all fruits: they taste great and the flaxseed oil helps make the smoothie smooth and creamy as well as providing essential fatty acids.

Note: Blueberries are an excellent antioxidant. They are fantastic in fruit smoothies

Sugar Tips

1. You can halve the amount of sugar recommended in most recipes without affecting the end result.
2. In baking you can substitute sugar with dates, sultanas, raisins or honey.
3. Add spices such as cinnamon, nutmeg, allspice and vanilla essence to help sweeten foods.
4. Dilute processed fruit juices with water - at least half and half.
5. Natural sugar is better than artificial sweeteners.
6. Fruits will give you that sweet hit you are looking for with added health benefits.
7. Brush your teeth within half an hour of eating sweet food if possible, to avoid decay.
8. Diet beverages are sweetened artificially - usually with aspartame. It has never been proven that artificial sweeteners help dieters reduce their weight or keep it off. And let's not forget the added chemicals being consumed!

How Much Protein Do You Need?

Adults need about 50-60g of protein per day. This can be obtained from a couple of portions of foods like chicken, lean meat and fish (each one being approximately 20g). A vegetarian can meet their daily needs with eggs (two of which will provide approximately 15g), a few slices of cheese, a couple of slices of whole-grain bread and a cup of yoghurt.

Some people will need more protein than this at different times, such as infants, teenagers and pregnant women. If you are injured, the body requires more protein to help protect existing tissue and repair and rebuild the injured parts. Surgery, blood loss or wound healing also increase your protein requirements as the body creates new cells. Some athletes, particularly bodybuilders, need extra protein to help build more muscle tissue turned into trans fat. Trans fats also hide in a lot of other processed foods, such as cakes, biscuits, instant and frozen meals, breads, lollies and chocolate. Check the label because the amount of trans fats is not always listed. The only way to be certain is to phone the manufacturer.

(The best way to use butter is to make your own butter blend (this does not contain a lot of the additives that blended butters from the supermarket do): 250 g of unsalted butter blended by hand or in a processor with half a cup of olive oil and half a cup of flaxseed oil.)

The problem with trans fats is that they are not natural. Their altered molecular structure means our bodies are less able to use them, therefore they are of little nutritional value to us and can interfere with other bodily processes; for example, they can block the absorption of good fats. They are definitely not the kind of fat you want in your diet! Keep in mind, then, that fats are more beneficial if they are not processed.

Daily Essential Minerals: Your Body-Maids Keeping Things In Order

The might of minerals

We like the following analogy: if you thought of your body as a house, then vitamins are the housemaids keeping things in order. They go around turning on lights, closing doors and windows to keep the heat in. The minerals are the strong lads, they are the bricks and mortar that give the house its stability and strength and help maintain the electrical current to keep the lights working.

Like vitamins, minerals are required in small amounts, and they are just as important for overall mental and physical well-being. All tissues and internal fluids contain varying amounts of minerals. They are essential components that make up bones, teeth, muscle, blood and nerve cells. Minerals are important factors in maintaining all processes within the body. They help strengthen bones, support a healthy heart and the functioning of the brain as well as muscle, immune and nervous systems. They are catalysts for many of the body's functions and are very important in the production of hormones.

Minerals co-exist with vitamins and their roles are very closely related. For example, Vitamin C helps increase the absorption of iron, and calcium absorption is improved in the presence of Vitamin D. Some of the complex B vitamins are absorbed only when combined with phosphorus, and zinc helps the liver release Vitamin A.

Minerals also help maintain the delicate water balance essential for mental and physical functions. They assist the body to keep all fluids from becoming too acid or alkaline, and aid in the creation of antibodies. All the minerals needed by the body (that are known) must be obtained from the foods we eat.

Minerals are classified into two groups. The first group, macro or major minerals, are present in relatively high amounts in body tissues compared to the second group, known as trace minerals. They are present in the body in minute amounts, but the smaller proportions in no way diminish their vital importance. Again, we describe some of their important functions (by no means all), and where these minerals can be found.

Reading Labels at Supermarket

We' recommend you take the following steps when purchasing products to go in your supermarket trolley:

The information on the front of the product is designed to attract your attention and encourage you to buy it. Ignore it and turn to the back

1. Most foods will give the nutrition information per 100 g. This is handy to compare with other foods, but may not be the amount of each serving. Check the serving size so you know how much you will actually eat.

2. Check the fat content. Aim for 5 g of fat per 100 g or less.

3. Check the Ingredients List for the types of fats present. If you see things like 'trans fats' or 'partially hydrogenated vegetable oil', it may be a good product to avoid.

4. Check the carbohydrate total. Of that, how much is total sugars? Identify the various forms of sugar in the Ingredients List; 5 g of sugar per 100 g is the maximum - try for less. Remember that 5 g of sugar is about 1 teaspoon.

5. Look at the fibre content. Foods with about 3-5 g of fibre per 100 g are ideal.

6. Check sodium levels. Aim for 150 mg or less per 100 g.

7. Look at the Ingredients List for additives and preservatives. If you are concerned with these
or have a sensitivity to them, check their numbers in the box on the following page.

Additives

Sadly, convenience foods have become a staple part of the modern diet. Food additives are common in most convenience foods like biscuits, canned goods, soups, ready-made meals, frozen foods, ice cream, breads, dairy foods, cereals - you name it. An additive is regarded as any ingredient not normally eaten as a food by itself or normally found as a natural ingredient of food. Additives can be used for preserving, adding colour or flavour to a product, and also help the manufacturer process ingredients.

It is now a legal requirement in most developed countries for all ingredients and additives to be listed according to weight. However, if the manufacturer did not add the additive (it may have been added before they received the ingredient), then they are not required to list it. How scary is that? It means that even though you have a list of ingredients on the label, they may not necessarily be all of the ingredients in that food.

A lot of additives have numbers as well as a name. The manufacturer may choose to list the name or number of the additive and is not required to list both. It may be a good idea to get to know what the different numbers mean so you can easily identify what they are. Below is a list of the most common food additives, some of which are known to cause adverse reactions, with symptoms such as hyperactivity, upset stomach, suspected carcinogens and nausea to name a few. Some are even carcinogenic in test animals, depending on dosage.

Additives are Used in Foods

If you are concerned about some of their effects, there are some very good pocket guides available that you w take with you to the supermarket.

A. Colorings

These are colours added to make a product seem more appealing. Colours can be divided into two groups. There are natural colours extracted from plants or animals, like caramels and carotene; or a tificial colours made from azo dyes or coal-tar dyes. There are people who are sensitive to some 0 these colourings.

B. Preservatives and food acids

These are added to foods to slow down or prevent spoilage from bacteria or fungi. They maintain constant acid levels in the food.

C. Antioxidants, mineral salts and food acids

Antioxidants slow down rancidity and colour change due to oxidation from air. Mineral salts increase plumpness, add texture and water-holding capacity. Food acids maintain constant acid levels.

D. Emulsifiers, stabilisers, humectants, mineral salts, vegetable gums, anti-caking agents, firming agents, flour treatment agents

Emulsifiers and stabilisers stop water and oil from separating, for example, in margarines, chocolate, pastry and confectionery. Humectants are used in things like icings, cakes, soft tortillas and muesli bars to maintain moistness. Mineral salts improve the texture of foods like deli meats and ham. Vegetable gums thicken and gel foods like ice cream and mayonnaise. Anti-caking agents ensure that foods like flavour sachets and salt flow freely from the packet and do not clump together.

E. Flavour enhancers

Fl your enhancers bring out the flavour or aroma of a product, but do not contribute any flavour of their own. Number 621 (Monosodium Glutamate - MSG) is one of the most common examples.

This chemical flavour enhancer is very questionable because of the health risks associated with it. Flavour your enhancers are used in savoury foods like crackers, stock and gravy powders, instant noodle sachets and sauces, and some children's snacks.

F. Sweetening agents, bleaching agents, propellants (aerosols), anti-foaming agents, glazing agents

Sweeteners are used as a replacement for sugar in foods like soft drinks, yoghurts, chewing gum, protein powders and weight-loss products. Aspartame (951) is one of the more commonly used, and there are questions about its safety. Sometimes two sweeteners are used together - one as an intense flavour hit and the other as a bulking agent.

Colour Your Plate: Fight Disease and Aging with "Colourful" Food

Eat one serving daily from each of these phyto-nutrient-rich color groups to prevent disease and premature aging:

• Red. Choose apples, beets, cherries, cranberries, kidney or adzuki beans, plums, red bell peppers, radishes, raspberries, red cabbage, red grapes, strawberries, tomatoes, and/or watermelon.
• Orange or yellow. Enjoy apricots, cantaloupe, carrots, mangoes, nectarines, oranges, pineapple, pumpkin, squash, sweet potatoes, yams, and yellow or orange bell peppers.
• Green. Have some asparagus, avocado, broccoli, Brussels sprouts, green cabbage, celery, kale, kiwi, okra, spinach, watercress—virtually any leafy green vegetable.
• Other mixed colors, including white and purple. Add to your diet foods such as cauliflower, celery, eggplant, kohlrabi, parsnips, rutabaga, and turnips.

For each of the vegetables and fruits mentioned above, one serving is equivalent to:

• One medium-sized fruit, such as an apple, pear, or orange.
• 1/2 cup raw, cooked, frozen, or canned fruit or vegetable.
• 1 cup raw, leafy greens, such as spinach, kale, or lettuce.
• 3/4 cup 100 percent fruit or vegetable juice.
• 1/2 cup cooked or canned beans or peas.
• 1/4 cup dried fruit, such as raisins or dates.

Soy Recipes - Low-Fat NO-Cholesterol Pumpkin Pie and Sour Cream

LOW-FAT NO-CHOLESTEROL PUMPKIN PIE

This version of the Thanksgiving classic is high in protein and good for people with high cholesterol.

• 1 pound drained tofu
• 2 cups plain canned pumpkin (not pumpkin-pie filling)
• 1/2 cup fructose or honey or 1 tablespoon barley malt concentrate or 1 cup barley malt syrup or rice syrup
• 2 tablespoons arrowroot powder
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 9-inch unbarred pie shell

1. Preheat the oven to 400°E
2. In a blender or food processor, mix all of the ingredients thoroughly. Pour the mixture into the pie shell.
3. Bake for fifteen minutes. Reduce temperature to 350°F and bake an additional fifty to fifty-five minutes. The pie is done when a toothpick conies out clean after being inserted in the center of the pie Let cool and serve topped with chopped or halved pecans.

LOW-FAT SOUR CREAM

• 1/2 pound tofu
• 2 tablespoons lemon juice 3 tablespoons canola oil

1. In a blender or food processor, blend the tofu and lemon juice until creamy.
2. While mixing, gradually add the oil through the feeder tube and continue to process until the mixture is thick. If it is too thick, blend in a little duality water, as needed.

Soy Recipes - Scambled Tofu

This makes a fist breakfast or a quick hot protein dish for any meal.

• 1 tablespoon expelled-pressed vegetable oil % cup chopped onion
• 1/2 cup chopped green pepper
• 1/2cup sliced mushrooms
• 1 pound drained, crumbled tofu
• 1 tablespoon tannery
• 1 teaspoon basil
• 1/2 teaspoon garlic powder 1 dash of sea salt (optional)

1. Place the oil in a skillet and sauté the onion, pepper, and mushrooms.

2. Add the rest of the ingredients and continue to sauté until tofu starts to brown. Serve hot with whole-grain toast.

Soy Recipes - Tofu Eggless Mayonnaise

This healthy spread is easy to make, and is good for people with heart disorders.

• 1/2 pound tofu
• 1/2 cup cold-pressed oil
• 3 tablespoons yogurt
• 2 teaspoons lemon juice or apple cider vinegar 2 teaspoons prepared mustard 1 teaspoon Tamara
• 1 teaspoon seasoning of your choice 1 dash of cayenne
• 3 tablespoons honey or % teaspoon barley malt sweetener (optional)
• 2 tablespoons sesame Tahiti (optional)
• 1 teaspoon horseradish powder (optional) 1 teaspoon liquid lecithin (optional)
• 1 dash granulated or powdered garlic (optional)

1. In a blender, nix all of the ingredients at medium speed until smooth.

2. Store in the refrigerator. If the mayonnaise separates, just stir again. Use within two weeks.

Soy Recipes - Ageless Egg Salad

Even without the eggs, the dish is still high in protein.

• 1 pound tofu, cubed
• 1/2 onion, minced
• 1 stalk celery, chopped
• 1/4 cup chopped sweet honey pickles or pickle relish
• 1 teaspoon chopped parsley
• 1/2 teaspoon dill
• 1/4 teaspoon mustard
• 1/4 teaspoon turmeric
• 1/4 teaspoon celery seed
• 1 dash sea salt or seasoning of your choice, to taste
• 2 tablespoons Tofu Ageless Mayonnaise

1. In a large mixing bowl, toss all of the ingredients together lightly.
2. Chill and serve on a bed of greens, stuffed in pocket bread, or on a slice of whole-grain bread.

Variation: In place of pure mayonnaise, use equal parts of plain yogurt and mayonnaise with a little honey or other sweetener added.

Soy Recipes - Carob Tofu Cheesecake

Everybody loves this dessert! It is delicious and easy to wake.

• 3 cups tofu or 1`/ cups tofu plus 11/2 cups cream cheese
• 1/2 cup liquid fructose or honey
• 2 bananas
• 1/2 to 1 cup carob powder, depending on desired taste and darkness
• 1 tablespoon lemon juice
• 1/3 cup nonfat powdered soymilk or cow's milk (optional; add it if you like a firmer-textured cheesecake)
• crumbled sugar-free cookies or graham crackers to line the pan

1. Blend the tofu, fructose, bananas, carob, and lemon juice together in a food processor at medium speed until smooth. If you like it firmer, add the powdered milk. (The mixture will not be firm until frozen)
2. Lightly oil or butter a 9-inch cake pan. Place 1/2 inch layer of crumbled cookies in the pan. Pour the tofu mixture over the cookies.
3. Put the pan in the freezer until the cake is firm, at least two hours. Take the cake out of the freezer a half-hour before serving.

Variations:

1. Before freezing, top with carob chips and/ or nuts if desired.
2. Before freezing, top with fruit topping made from preserves or cooked-down fruit and honey or fresh fruit such as strawberries, blueberries, or peaches.
3. Blend in 1/2 to 1 cup of preserves in place of carob powder and liquid fructose.

Soy Recipes - Soy Burgers

These burgers are healthy and taste great!

• 1 cup cooked, mashed soy beans 1 cap uncooked oats
• 1 cup shredded carrots
• 1 onion, chopped
• 1 green pepper, finely chopped
• 2 teaspoons dried or fresh oregano I teaspoon garlic powder
• 1 teaspoon sea salt or other seasoning of your choice 1 cup grated soy cheese or other cheese of your choice
• 1 teaspoon dried or 2 teaspoons fresh minced basil

1. In a large bowl, mix all of the ingredients together well. The batter should be quite stiff.
2. Roll the batter into a balls that are slightly larger than a golf ball. Flatten them to 1/2 inch thick.
3. Fry in hot oil until crisp.

Variation: For cheeseburgers, just before serving, put a slice of cheese on top. Broil for a few seconds until the cheese melts.

Tofu Recipes - Tofu Whipped Cream

CREAM 1

Use this as a festive dairy-free topping.

• 1/3 pound soft tofu
• 1/4 cup expeller-pressed vegetable oil
• 4 tablespoons honey
• 1/2 tablespoon lemon juice
• 1/2 teaspoon vanilla

In a blender or food processor, blend all of the ingredients until light and fluffy'. Chill. Store in the refrigerator.

CREAM 2

Here's another variant of the classic dessert topping!

• 2 cakes firm tofu, drained and patted dry
• 6 ounces soymilk, almond milk, rice milk, or cow's milk
• 6 tablespoons rice or barley malt syrup or honey

In a blender, process of all the ingredients until soft peaks develop. Chill until ready to serve as a whipped cream topping for fresh fruits or pies.