Which Greens Are Better Raw Vs. Cooked?

Dec 14, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!

By Trevor Justice and Meredith McCarty of www.healingcuisine.com Some of our students are new to a plant based diet, and only familiar with lettuce, spinach, and broccoli. In case youre among them, heres a rundown of some more sophisticated greens that can turbo-charge your health and vitality. The hardy greens include kale (Russian red, curly, dinosaur/lacinato), collard greens, green and red cabbage and Brussels sprouts. The bitter greens include turnip, mustard and dandelion greens. Both hardy greens and bitter greens are nutritional powerhouses. Theres only one problem. Many greens especially spinach, chard, and collard greens contain high levels of oxalic acid. When oxalic acid and calcium are contained in the same food, it binds to the calcium and forms less soluble salts known as oxalates. This interferes with absorption. It has the same affect on iron, sodium, magnesium, and potassium, when its contained in the same food. The more oxalic acid, the more interference.[1] To find out which foods contain high, medium, and low levels of oxalic acid, click here: http://www.veghealth.com/tables/oxalates.html So how do you release calcium and other minerals? To release the minerals, you need to break down the cell walls. You can do that by cooking them. Or when it comes to raw greens you can chew them very thoroughly or blend them. Are Greens Better Eaten Raw Or Cooked? Certainly lettuce, celery, and cucumbers are best eaten raw. But when it comes to hardy and bitter greens, there are two schools of thought.

Raw greens contain the enzymes and heat-sensitive vitamins of the living plant. However, its crucial to chew them very thoroughly or blend them. People with sensitive digestive tracts find some greens easier to digest when steamed or added to soups or stews. (This is definitely true of Brussels sprouts!) Likewise, cooking mellows the flavor. This is a big benefit for folks who arent used to the bitter taste of greens yet. They can usually eat and enjoy more greens at a time. A third benefit is that cooking ruptures the cell walls, making the minerals easy to digest (even for people who dont chew meticulously). But be aware that prolonged cooking can destroy the enzymes and water-soluble vitamins.[2] So be sure not to overcook! Greens are done when theyre bright green and tender. If you already have an acquired taste for greens, you can steam or blanche the veggies to minimize the loss of nutrients. Heres a quick list of appropriate cooking times when boiling: Arugula: 3 minutes Bok choy & Chinese cabbage: 3 minutes Brussels sprouts: 5 minutes Cabbage (green and red): 5 minutes Chard and beet greens: 3 to 4 minutes Collard greens: 6 or 7 minutes Dandelion greens: 5 minutes Kale: 5 minutes Mustard greens: 5 minutes Spinach: 30 seconds Turnip Greens: 5 minutes Soft greens such as bok choy and Chinese cabbage, sometimes with a small amount of arugula or watercress, are great with sauces or in raw or pressed salads. Other soft greens such as chard, beet greens and spinach contain oxalic acid that can be diminished up to 15% by cooking.[3] All these greens can be dressed with the same toppings youd include on a raw salad.

Its true that when vegetables are boiled, some of their nutrients are released into the cooking water. The solution? Since the nutrients stay in the water, you can drink the liquid, which in most cases is sweet tasting after its had time to cool. Its called the sweet vegetable drink in macrobiotic healing. Alternatively, you can let the liquid cool, and then feed it to your house plants. [1] The Encyclopedia of Nutrition and Good Health, 2nd Edition, Robert Ronzio, PhD, 2005, Checkmark Books, p513. [2] Rebecca Wood, The New Whole Foods Encylopedia, Penguin Books, 1999, p.xx [3] The George Mateljan Foundation, The Worlds Healthiest Foods, http://www.whfoods.com/genpage.php?tname=george&dbid=48 , 2009

Tags: Bitter Greens, Bitter Taste, Brussels Sprouts, Celery, Cell Walls, Chard, Collard Greens, Dandelion, Dandelion Greens, Digestive Tracts, Kale, Lettuce, Meredith Mccarty, Mustard Greens, Powerhouses, Red Cabbage, Rundown, Soluble Salts, Spinach, Stews, Turbo Charge Posted in Vegan Food for Better Health, Vegan Meal Preparation Tips, Vegetarian Food for Better Health, Vegetarian Meal Preparation Tips | No Comments

Finding Your other Familyg

Nov 29, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

I went to two Thanksgiving dinners last Thursday first a traditional family dinner, and then a potluck with health conscious vegetarian friends. Guess which one I liked better? Visiting with my cousins and their kids is always great. I only see them 2-3 times a year. But I wish they were more health conscious. The dinner consisted of turkey and starches bread, potatoes, and crackers. There was no salad! My ears perked up when my cousin said We made vegetables for you, but she was referring to the potatoes, yams, and turnips. After bidding farewell, I drove up to a San Francisco potluck at Om Shan Tea. When I saw the delicious buffet of wholesome food there, I regretted filling myself up at the first dinner. One of my favorite dishes was sauteed kale and yams. Another was a raw pie made with cacao, coconut, dates, and other whole food goodies. My contribution was a spinach salad. Hanging out with these like-minded people, I thought to myself, THIS is my family. people who share my values. Not just absta We cant change our blood relatives. But we can choose our friends and our significant others. Im glad for that.

Tags: Bidding Farewell, Blood Relatives, Cacao, Crackers, Delicious Buffet, Family Dinner, Kale, Last Thursday, Like Minded People, Potluck, Shan, Significant Others, Spinach Salad, Starches, Thanksgiving Dinners, Turnips, Vegetarian Friends, Whole Food, Wholesome Food, Yams Posted in Uncategorized | No Comments

Disarming And Educating People Who Challenge You

Nov 16, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

Nobody likes being judged. You dont like it, right? Well neither do meat eaters. As my friend Sasha Luci puts it, the key to being graceful is being open to hearing other peoples point of view without condemning them. When people get charged up about controversial issues, you can debate the facts. Or you ask the other person why the issue matters so much to him or her. Like this: Im noticing that you care a lot about what I eat. Why is it so important to you? Ive been doing this recently. Once you ask this question, its no longer a debate about the environment, animals, or what humans need to be healthy. Instead, its an inquiry about why this person has an emotional charge around the issue. And believe it or not, people feel cared for when you ask this question! When someone questions her food choices, Meredith McCarty says: Im so happy to be here with you. Thats my pleasure, and Im grateful for the beautiful food youve prepared. My eating preferences have been arrived at over a lifetime. I love food, especially vegetables. I love eating in a way thats good for my body while also being good for animals and our planet. Meredith doesnt worry if she sounds idealistic or picky, just that shes happy to be with the people who invited her. She expresses love and gratitude. And sometimes, they think about what she said later on. Meredith McCarty www.healingcuisine.com

Jill points out that if you look healthy, people will want to know what you eat. On the other hand, if you look underweight or pasty (a symptom of eating to many refined starches and flour products), they may wonder about deficiencies in your diet. Jill Nussinow, RD www.theveggiequeen.com When people notice Roberta passing on something, they sometimes say, You cant eat that? She gently replies, I choose not to eat that. She also gives them provocative sound bytes (like the ones on TV). For example: Cows milk is designed to grow a calf from 30 pounds to 1,000 pounds, while mothers milk grows the human baby from 7 pounds to only 30 pounds. So it doesnt seem appropriate for us humans. Then she changes the subject. But some people are intrigued enough to ask more. Roberta Schiff www.mhvs.org Lara finds that people have very firm beliefs about eating meat (either for or against). So she doesnt try to convert people with a heavy hand. Instead, she takes the high-road and piques their interest with little bits of information. That goes further than ramming gruesome statistics down their throats (for example, about how many chickens are killed each year). Here are examples of things Lara might say: Did you know that when the U.N. did their environmental impact study, they found that the #1 thing you can do, above all others, to prevent further environmental damage, was to stop eating meat? OR: Every persons body reacts differently to different foods. But studies have consistently shown that meat and dairy contribute to a wide variety of preventable diseases OR: To each their own. I eat this way because it makes me feel good physically and emotionally. It gives me a greater sense of connectedness to nature. Why do you eat the way you do? Lara Adler CHHC www.laraadler.com Did you find this helpful?

If so, I invite you to get a free recording of our Q&A call, Enjoying Holidays With Carnivores. The call is a discussion with Lara Adler, Roberta Schiff, Nomi Shannon and myself. Whether you want to take a gentle activist approach at the dinner table, or a non-judgmental approach, this Q&A will be a Godsend. Youll learn from the wisdom of three long-time vegans, and hear comical stories that help you realize that youre not the only one. Youll discover:

A foolproof line for disarming people who pick a fight with you Why many meat eaters are defensive The first step to converting others to a healthier lifestyle Why you dont need to defend your position to save face Where to find veganized versions of traditional holiday recipes

Next, youll learn how to:

Feel comfortable when the focal point of the dinner is a dead animal Shift your thinking so your love for family supersedes your moral values and judgments for one night Open your mind so you have fewer judgments about people who eat meat Get the best of both worlds: quality time with your family, without having to watch them cut up and devour a turkey (or other meat) Let others know youre not judging them Raise consciousness in a non-judgmental way Speak about your moral values with non-violent communication, so nobody feels attacked Disarm Uncle Charlie when he says Well plants are alive; why do you eat plants? Disarm people who challenge you by acknowledging that eating animals is natural, but eating factory farmed animals is not

Finally, youll discover practical tips. Specifically, youll learn how to:

Make sure the host understands your special needs Make things easier for the host Make sure theres plenty you can eat Find local vegetarian and raw food groups/societies that may be hosting a holiday dinner Decide whether to spend the holiday with veggie friends or meat-eating relatives Let go of your attachment to traditional holiday foods

Its available for 24 hours only on Tues, 11/23. How do you get it? By enrolling in a 15-day trial of The Mastery Program. Youll get the first three lessons in our program, four bonus ebooks, plus this 1-time-only extra bonus, all for a mere penny. Click here to read about the Vegan Mastery Program.

Click here to read about the Vegetarian Mastery Program. Whichever program you choose, bookmark the page and then come back to enroll on Tues, 11/23. Thats when well throw in Enjoying Holidays With Carnivores.

Tags: Controversial Issues, Cow, Deficiencies, Diet, Emotional Charge, Flour Products, Food Choices, Friend Sasha, Gratitude, Healthy People, Lifetime, Luci, Meat Eaters, Meredith Mccarty, Pleasure, Point Of View, Roberta, Sasha, Sound Bytes, Starches, vegetables Posted in Thriving On a Vegan Diet, Thriving On a Vegetarian Diet | No Comments

Why do vegans and vegetarians add meat back to their diets?

Aug 8, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

During her 20 years as a vegan, Lierre Keiths health got worse. After adding meat back to her diet, she felt rejuvenated. Then she condemned the vegan diet in her book, The Vegetarian Myth. My heart sinks when I hear stories like this. But theres a reason vegans and vegetarians fail. At a potluck last year, Dr. Michael Klaper explained it this way: Without the right game plan for meeting your nutritional needs, a plant based diet has real pitfalls. Thats why Lierre, and others like her, develop health problems. Getting these nutrients on a plant based diet is entirely possible (its what we teach in the Mastery Program)! But you cant go about it willy nilly (i.e. haphazardly, without a game plan). Here are two reasons why: 1) Only 10% 20% of the iron in vegetarian foods is absorbed by your body (vs. the heme iron in meat and fish).

2) Plant foods dont contain active Vitamin A. They only contain its precursor, beta carotene, which is only 1/12 as potent as animal-based Vitamin A. Fortunately, our research uncovered magic food combinations that multiply the iron you absorb, and the amount of Vitamin A your body produces from beta carotene foods. And youll learn all about them in Lessons 7 and 13 of The Mastery Program. But iron and Vitamin A are just two of the nutrients that are harder to find or absorb from plant foods. Others are calcium, DHA fatty acids, and Vitamin B12 and D. Thats why we created The Mastery Program.

The Mastery Program has been well worth the price, and has provided a tremendous boost to my health as attested by my lab results; its helped me lose the descriptor diabetic. Being vegetarian is now much easier than the daunting task I thought it would be; your lessons help make it an enjoyable experience. - Judith A. Becker, Saint Cloud, FL Why remain vulnerable to vitamin or mineral deficiencies when you can find out exactly how to eat and absorb enough calcium, iron, Omega 3s, and Vitamins A, B12, and D? Just one oversight or deficiency if ignored for too long can leave you vulnerable to disease, and potentially thousands in doctor or dental bills. Why take that gamble when you can thrive on a vegan or vegetarian diet now and for the rest of your life? To see the curriculum and testimonials, and get the first three Mastery Program lessons for just a penny Click here for the Vegan Mastery Program Click here for the Vegetarian Mastery Program If you enroll by the deadline at the top of this page, youll also get four bonus ebooks.

Tags: Beta Carotene Foods, Daunting Task, Dr Michael, Enjoyable Experience, Experi, Fatty Acids, Food Combinations, Game Plan, Gameplan, Health Problems, Heme Iron, Magic Food, Mastery Program, Meat And Fish, Mineral Deficiencies, Omega 3s, Pitfalls, Precursor, Saint

Cloud, Sources Of Protein, Vegan Diet, Vegans, Vegetarian Foods, Vegetarians, Vitamin B12 Posted in Uncategorized | No Comments

How To Replace Gelatin With Agar Agar

Jun 8, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

Gelatin comes from animal bones. So as a vegetarian, how can you thicken recipes that call for gelatin? Heres an excerpt from The Vegan / Vegetarian Mastery Program explaining how You can do it with Agar agar, a flavorless gelling agent derived from cooked and pressed seaweed. Its available flaked, powdered, or in bars. For best results, grind agar-agar in a coffee grinder or food processor and then cook it, stirring it regularly until it dissolves. When used in a recipe, agar-agar sets in about an hour and doesnt require refrigeration to gel. For a firmer gel, add more agar-agar, and for a softer gel, add more liquid. And dont worry if you dont get it right the first time. You can fix a faux pas simply by reheating the gel. Heres a general guide on how to use agar in recipes: # Substitute powdered agar-agar for gelatin using equal amounts. # 1 Tbsp. of agar-agar flakes is equal to 1 tsp. of agar-agar powder. # Set 2 cups of liquid using 2 tsp. of agar-agar powder, 2 Tbsp. of agar-agar flakes, or one bar. # Keep in mind that highly acidic ingredients, such as lemons, strawberries, oranges, and other citrus fruits, may require more agar-agar than the recipe calls for. Also, enzymes in fresh mangoes, papaya, kiwi, and pineapple break down the gelling ability of the agar-agar so that it will not set. Cooking these fruits before adding them to a recipe, however, neutralizes the enzymes so that the agar-agar can set. Heres an example of a recipe that demonstrates its thickening quality: Jellied Fruit Jewels - by Jill Nussinow www.theveggiequeen.com Makes 4

This is a great vegetarian way to make gels. It works differently with different fruit and juices. As mentioned above, Agar agar does not set well with mangoes, papaya, kiwi, or pineapple. 1 pint apple or other juice 1 teaspoon powdered agar agar or of a bar Juice of lemon 2 Tablespoons agave, honey or other sweetener 1 cup fruit, cut into chunks (my favorites are berries or banana) Dissolve the agar in apple juice by bringing the apple juice to a boil in a small saucepan. Stir in the agar and reduce the heat to a simmer. Simmer for 2 to 3 minutes, stirring well so that the agar doesnt stick on the bottom of the pan. Add the lemon juice and honey and cook another minute. Remove from heat. Put fruit into 4 glasses and pour juice mixture over fruit. Chill until set 2010, Jill Nussinow, MS, RD, The Veggie Queen(TM) http://www.theveggiequeen.com

Tags: Acidic Ingredients, Agar Agar Flakes, Animal Bones, Apple Juice, Chunks, Citrus Fruits, Coffee Grinder, Cup Fruit, Enzymes, Food Processor, Fresh Mangoes, Gelatin, Gelling Agent, Kiwi, Lemons, Mastery Program, Pineapple, Seaweed, Sweetener, Tbsp, Tsp, Vegetarians Posted in Thriving On a Vegan Diet, Thriving On a Vegetarian Diet, Vegan Meal Preparation Tips, Vegan Recipe Secrets, Vegetarian Meal Preparation Tips, Vegetarian Recipe Secrets | No Comments

How To Overcome Social Challenges (part 1)

May 26, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

How can you get your needs met at someones home, without burdening the host with special requests?

Here are some tips from four chefs who contribute to The Vegan / Vegetarian Mastery Program Jill Nussinow, RD www.theveggiequeen.com Roberta Schiff www.mhvs.org Meredith McCarty www.healingcuisine.com Lara Adler CHHC www.laraadler.com When invited to someones home for dinner, Jill always asks in advance, Is it OK if I bring food to share? The answer is always Yes. However, showing up with your own food unannounced could surprise the host. So always ask in advance, and bring enough food to share. Jill likes to bring enough for 4-6 people, but she loves leftovers. Roberta has a similar approach. After getting the OK, she brings something everyone will love. Other guests inevitably ask what it is and how she made it. Since most people have no idea how to veganize traditional dishes, that gives her an opportunity to educate them. She finds that some people are wary of (or unfamiliar with) soy products. So if she brings tofu or tempeh, she serves them as bite sized pieces on toothpicks, rather than as a slab. Once, when preparing a veal and pasta dish, Robertas cousin made a special version just for her. But it was covered with cheese. Now whenever a host offers to veganize something, Roberta makes sure theres no confusion about what vegan means. Even if youre an ovo-lacto vegetarian, you may need to clarify what youre willing to eat. For example, some people might think chicken stock or bullion in your vegetable soup is OK unless you tell them ahead of time. When Meredith is invited to someones home, she tells the host that shes vegan ahead of time. She usually eats a light meal beforehand. That way, she can comfortably pick and choose the foods that look best to her at social gatherings, even if they are just side dishes. She graciously accepts any effort the host makes in her direction, and praises their kind efforts, even if its not exactly what she hoped for. When Lara is offered foods she doesnt want, she avoids getting into personal food politics. Instead, she says: Thank you! It looks really beautiful. But cheese/meat/cake/etc doesnt really agree with me that much.

She might also say, Thanks for offering, but I have special dietary needs. The above is an excerpt from The Vegan Mastery Program. Enrollment will re-open in June. Heres what one of our students says about the program: Ive not only been blown away by the lessons, but by the recipes as well! My husband has cancer and your information has been invaluable in helping me tweak his diet to support his recovery. I also love the way you handle the Q&A calls, Trevor. You keep on task in a kind and gentle manner. Theres so much bad information on the Internet. I know your information is accurate and cutting edge, because I read a lot of high quality research. I bought a gift subscription for my personal trainer and she is as thrilled with the program as I am. Mary Montanye, Bellvue, CO

Tags: Bullion, Chhc, Chicken Stock, Kind Efforts, leftovers, Mastery Program, Meredith Mccarty, Ovo, Pasta Dish, Roberta, Side Dishes, Sized Pieces, Slab, Social Challenges, Social Gatherings, Tempeh, Toothpicks, Traditional Dishes, Veal, Vegetable Soup Posted in Thriving On a Vegan Diet, Thriving On a Vegetarian Diet | No Comments

How To Eat Well When Traveling By Air

May 13, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

If youre a vegetarian, eating well at airports and hotels can seem like a challenge. If youre a vegan, its even harder unless you know the secrets below Lets start with airports. If you try to bring a container of hummus or almond butter through airport security, itll be confiscated. (After all, garbanzo beans and almonds pose a very serious threat to airline safety!) But if you pack a hummus or almond butter sandwich in your carry-on, you can skate through with no hassles. Go figure.

Many airports have smoothie places. If youre a vegan, ask for a custom non-dairy smoothie. And if you carry green powder with you, most places will blend that in for you. Panda Express offers Chinese tofu and vegetables. Panera now has a Mediterranean Veggie sandwich with hummus and feta cheese. If youre vegan, you can ask them to hold the cheese and substitute whole wheat bread. And if youre gluten intolerant, you can ask them to serve the hummus and vegetables on a plate of romaine lettuce instead of a wrap. Some regular sandwich places offer 3 Bean Salad, a high protein addition to any salad. Even in cities where you wouldnt expect it, you can improvise respectable meals. For example, the Kansas City, Missouri airport has a Mexican restaurant that happily prepared our favorite vegan plate: whole beans, guacamole, romaine lettuce, and grilled veggies. And the Nashville, Tennessee airport has a sandwich place that if you ask them to will spread avocado and veggies on whole wheat bread. FLYING TIPS On International flights, many airlines offer vegan and vegetarian meals if you reserve them in advance. My friend Lara Adler recommends confirming and re-confirming a few times, because shes had a few no-show meals. Note that some airlines arent familiar with the word vegan, so you have to ask for a meal thats non-dairy vegetarian. Continental is the only one we know of that offers custom meals on coast-to-coast flights (i.e. from the east coast to the west coast and vice versa). If you know of others, please post a reply. Beware that on airplanes, hot meals are microwaved. If you consider this unacceptable, then be sure to bring your own food. When flying, pack a soft sided, collapsible cooler in your suitcase. Not only do they hold more because of flexible sides; they pack flat and are very light. Just tuck some covered containers or ziploc bags into your suitcase to hold and keep melting ice from leaking. Nomi Shannon suggests packing a thin flexible cutting board. When traveling with two suitcases (or a companion), you can pack your blenders carafe in one suitcase and its base in the other. Of course, fill the carafe with socks to avoid wasting precious suitcase space! When flying in cold weather, think twice before filling your suitcase with anything that might freeze and expand. For example, we once packed a jar of almond butter and a plastic container of agave nectar in our suitcase. (The one we checked.) Fortunately, neither one exploded during transit. But we spent the whole flight worrying that the cold air outside would freeze these foods and cause the containers to burst.

The above is an excerpt from The Vegan / Vegetarian Mastery Program. In the full lesson on this topic, youll discover our favorite grab-and-go foods, and a global directory of veg-friendly restaurants and farmers markets. Youll also learn our tips for eating well at hotels and conferences, and on road trips. Plus, how to get custom meals at restaurants, what to do about questionable water quality, how to get enough green vegetables while traveling, and more.

Tags: Airline Safety, Airport Security, Almond Butter, Almonds, Avocado, Bean Salad, East Coast To The West Coast, Garbanzo Beans, Grilled Veggies, High Protein, Hummus, International Flights, Kansas City Missouri, Nashville Tennessee, Panda Express, Sandwich Place, Tennessee Airport, Vegan, Vegetarian Meals, Veggie Sandwich, Whole Wheat Bread Posted in Thriving On a Vegan Diet, Thriving On a Vegetarian Diet, Vegetarian Restaurant Survival Tips | 2 Comments

How Green Vegetable Juice Supercharges You With Vitamins And Minerals
May 5, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

In todays excerpt from the Vegan / Vegetarian Mastery Program, lets look at the four benefits of juicing green veggies, and the downside of drinking too much carrot, apple, and beet juice. Ill also answer the question, Dont you need the fiber?. Juicing Benefit #1: Gets More Vegetables Into Your Diet If youve been reading about nutrition, you probably know that todays vegetables have fewer minerals than they did a century ago. Why? The nutrition in a vegetable is determined by the soil it was grown in. And todays soil has fewer minerals than it used to. Now heres the good news. We can make up for this deficiency by eating more vegetables. Not just a few more, but a whole lot more. Thats why juicing is so great.

It would take an awful lot of chewing to consume an entire head of spinach, a whole cucumber, and several stalks of celery. But when you juice them, you can condense their essence into 16 ounces of mineral-rich juice. Juicing Benefit #2: Breaks The Cell Walls And Frees The Minerals As we explain in the Vegan / Vegetarian Mastery Program, oxalic acid occurs naturally in foods like spinach, Swiss chard, and collard greens. When oxalic acid and calcium are contained in the same food, it binds to the calcium and forms less soluble salts known as oxalates. This keeps your body from absorbing the calcium! Oxalates have the same affect on iron, sodium, magnesium, and potassium, when its contained in the same food. The more oxalic acid, the more interference. Juicing breaks the cell walls and unbinds the minerals from the oxalates. However, its still important to chew your juice, and not just guzzle it down. Thats because the enzymes in your saliva help pre-digest the juice. Juicing Benefit #3: Vegetable Juice Doesnt Need Oil or Fat If youre like most health-conscious people, you eat a lot of salads. But you also cover your salads with oil-based dressings. That dramatically increases the percentage of fat in your diet. (Not to mention salt.) Pure vegetable juices taste refreshing, and can be enjoyed without adding oil or salt. Juicing Benefit #4: Easier To Digest A juicer does the work your digestive system normally does. It separates the nutrients from the indigestible fiber. This reduces the work required by your digestive system, and keeps you from feeling tired after meals. But Dont You Need Fiber? People who eat the S.A.D. (Standard American Diet) are rightfully obsessed with fiber. After all, animal products and white flour products have zero fiber! If white flour products, white rice, and dairy foods or soy cheese are the staples of your diet, then your diet could be deficient in fiber too. But if whole grains, beans, seeds, salads, and whole fruit are the staples of your diet, youre already getting plenty of fiber. Whats Wrong With Juicing Apples, Carrots, and Beets?

Apples, carrots, and beets are popular ingredients at juice bars. But when you extract and drink their juices without the fiber, you get a rush of sugar along with the nutrients. That can create blood sugar spikes and pancreatic deficiencies. The fiber in these sugary foods has a very important function. It helps slow down the absorption of sugar into your blood. So we recommend using just enough of these sweet fruits and vegetables to offset the bitterness of mineral-rich leafy greens like kale, spinach, and chard. We discourage juices made up primarily of sweet fruits and vegetables. If you want to drink your fruit, make a smoothie instead of a juice. Then youll still get the fiber and protect yourself from sugar rushes. Low sugar fruits like grapefruits are not an issue. So you could safely mix 1 part fresh orange juice with 1 part fresh grapefruit juice. Recommended Formula For Juice 1) Use celery or cucumber as the main ingredient for your juice; they are both alkalizing, high in water, and low in sugar. (Note: we explain why alkaline foods are so important in the pH lesson of The Vegan / Vegetarian Mastery Program.) 2) Add a leafy green like kale, spinach, or chard. (If youre not yet accustomed to their bitter taste, start with Romaine lettuce.) Leafy greens produce less juice than celery and cucumbers. But the juice they do generate will be ultra-rich in vitamins and minerals. The bitterness of these greens is an acquired taste. So if youre new, start with just one leaf. 3) Add just enough apples, carrots, or beets to offset the bitterness of the leafy greens. If youre new, you might start with a 50/50 ratio (half greens, half sweet fruits or vegetables). But once you get started, gradually increase the ratio in favor of the greens.

Tags: Beet Juice, Celery, Cell Walls, Collard Greens, Cucumber, Dressings, Green Vegetable, Green Veggies, Health Conscious People, juicing, Mastery Program, Perc, Perce, Saliva, Soluble Salts, Spinach, Stalks, Swiss Chard, Vegetable Juice, Vitamins And Minerals, Vitamins Minerals, Whole Lot Posted in Thriving On a Vegan Diet, Thriving On a Vegetarian Diet, Vegan Food for Better Health, Vegetarian Food for Better Health | No Comments

What Do Healthy Vegans and Vegetarians Eat In A Typical Day?

Apr 6, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

When I searched online for sample plant-based menus, I was shocked to find menus recommending bagels and margarine for breakfast two foods we discourage eating in the Mastery Program. Margarine is a trans-fat. And according to the U.S. Food and Drug Administration, bagels are among the top 20 acrylamide-containing foods. In The Mastery Program, Dr. Michael Klaper explains that when you bake, fry, or roast any starchy food whether potatoes, bread, French fries, crackers, cereals, or cookies you will inevitably create acrylamides. Acrylamides are nasty chemicals known to damage chromosomes, increase oxidative damage in tissues[1], injure nerve cells,[2] and be a low-grade carcinogen.[3] As food browns during frying or baking, you are watching acrylamides being produced. Heavily overcooking foods produces large amounts of acrylamide, as does microwaving.[4] Thats why Dr. Klaper recommends steaming or boiling starchy foods, rather than baking or frying them. To hear our 1-hour Q&A with Dr. Klaper on the topic of white flour, trans fats, and acrylamides, click here now. To show our students what healthy chefs eat, I asked eight cookbook authors to log what they ate during a typical day. I did the same. Then I published all eight food journals in Lesson 25 of The Mastery Program. Im reprinting three of them here. Elaina Love is a Chef/Instructor at the renowned Living Light Culinary Arts Institute. She eats primarily raw vegan food. www.purejoyplanet.com . Jill is a respected Registered Dietitian, and author of the award-winning cookbook, The Veggie Queen: Vegetables Get the Royal Treatment. www.theveggiequeen.com . This mini-lesson will give you a good overview because Im an ovo-lacto vegetarian, whereas Jill is a vegan, and Elaina eats primarily raw food. As you peek inside our food journals, youll discover that we eat quite simply. Jill Nussinows 1-Day Food Journal Breakfast: 1 bowl steel cut oats with walnuts, apple, raisins and a little agave nectar

Snack: piece of fruit and some nuts Lunch: tofu and vegetables over quinoa Snack, only if I am hungry: another piece of fruit or trail mix Dinner: vegan chili over brown rice, salad, and more vegetables Jill says Generally I dont eat dessert. I eat very simply and what I eat varies every day. If I make beans or lentils at night, I might have soft tacos in the morning. Steel cut oats are my most regular breakfast food. Elaina Loves 1-Day Food Journal Breakfast: Green juice consisting of 1 head celery, 2 large cucumbers, 5 leaves of kale, 1 apple and the juice of 1 lemon Lunch: Big Green Salad with Red Bell Pepper Dressing, Avocado, Hemp Seeds, 5 black sun dried greek olives, dulse flakes, tomatoes, cucumber, red bell peppers, sprouts and Red Bell Pepper Dressing or pumpkin seed oil/Himalayan salt crystals/lemon juice and onion powder. Dinner: Cooked quinoa (about 1-2 cups) with steamed broccoli drizzled with pumpkin seed, olive or hemp seed oil sprinkled with dulse flakes, onion powder, Himalayan salt crystals. Topped with 1/2 chopped avocado and chopped cherry tomatoes over a bed of slivered kale leaves or Spring Mix. Snacks: Handful of raw Brazil Nuts, OR an orange OR dehydrated raw, vegan buckwheat crackers OR Kale Chips OR Chia Pudding (see my website). Night time snack: Coconut Bliss Ice Cream topped with crunchy dehydrated almonds Trevor Justices 1-Day Food Journal Breakfast: Green smoothie (1 banana, 3 rehydrated apricots, several leaves of kale, 1 cup of water). Mid-morning meal: Chopped up acid fruit (such as strawberries, kiwis, or oranges) or subacid fruit (such as peaches or pears) with almond butter or Red Hill Farms goats yogurt, sweetened with brown rice syrup. Lunch: Big salad with spinach, romaine lettuce, or red leaf lettuce, topped with sprouts, olives, and other veggies. Rather than use salad dressing, I eat this with either hummus, or with guacamole and free-range, organic hard boiled eggs.

Dinner: Some nights its Thai tofu veggie curry with brown rice (from a restaurant). Other night its a black bean polenta loaf (from a restaurant) and steamed broccoli. It could also be a bean soup and steamed vegetables. Night time snack: chopped up acid fruit topped with tahini and brown rice syrup. When I eat this, I eat it several hours after dinner. Throughout the day, I drink green tea, herbal Chai, or lemonade sweetened with Xylitol or brown rice syrup. Several times a week, I get a 16 ounce green juice from the local juice bar. It is primarily cucumber, celery, chard, and kale. But I ask for 1-2 carrots to help offset the bitterness of the kale. As a Mastery Program student, youll get access to the rest of our Sample Daily Menus lesson, plus a 1-hour Q&A call on the topic. And this is just one of the 50 weekly lessons youll receive!

As a cookbook author and 30-year teacher of macrobiotics, vegan and live foods preparation classes, I found the Vegan Mastery Program to be very comprehensive. The expert Q&A calls were particularly useful. And Dr. Klaper is exceptionally knowledgeable and easy to listen to. Considering how much Ive gotten, you definitely undercharge. Lenore Y. Baum, M.A., author of Sublime Soups and Lenores Natural Cuisine, Weaverville NC Why remain vulnerable to vitamin or mineral deficiencies when you can find out exactly how to eat and absorb enough calcium, iron, Omega 3s, and Vitamins A, B12, and D? Just one oversight or deficiency if ignored for too long can leave you vulnerable to disease, and potentially thousands in doctor or dental bills. Why take that gamble when you can thrive on a vegan or vegetarian diet now and for the rest of your life? To see the curriculum and testimonials, and get the first three Mastery Program lessons for a penny Click here for the Vegan Mastery Program. Click here for the Vegetarian Mastery Program. [1] Naruszewick Metal. Chronic intake of potato chips in humans increases the production of reactive oxygen radicals by leucocytes and increases plasma C-reactive protein: a pilot study The American Journal of Clinical Nutrition March 2009;89(3):773-777

[2] Acrylamide Food and Nutrition Health Canada Health Canada Website February 21, 2009 [3] Reynolds T Acylamide and Cancer: Tunnel Leak in Sweden Prompted Studies Journal of the National Cancer Institute June 19 2002;94(12):876-87 [4] J Food Sci. 2007 May;72(4):C212-6. A comparative study of acrylamide formation induced by microwave and conventional heating methods. Yuan Y, Chen F, Zhao GH, Liu J, Zhang HX, Hu XS. College of Food Science & Nutritional Engineering, China Agricultural Univ., Beijing, 100083, China.

Tags: Acrylamide, Acrylamides, Almond Butter, Asking This Question, Breakfast Lunch Dinner, Brown Rice Syrup, Carcinogen, Chef Instructor, Cookbook Authors, Elaina Love, Food And Drug Administration, Food Journal, Food Journals, Food Www, French Fries, Hard Boiled Eggs, Leaf Lettuce, Living Light Culinary Arts Institute, Mastery Program, Mini Lesson, Nasty Chemicals, Nerve Cells, Red Leaf, Registered Dietitian, Starchy Food, Starchy Foods, Trans Fats, Typical Day, Vegan Food, Veggie Curry Posted in Thriving On a Vegan Diet, Thriving On a Vegetarian Diet, Uncategorized, Vegan Food for Better Health, Vegan Meal Preparation Tips, Vegan Recipe Secrets, Vegetarian Food for Better Health | 9 Comments

Why Orange Juice and Breakfast Cereals Contain Slaughterhouse Byproducts

Apr 1, 2010 - by Trevor Justice (admin) http://www.abbeysvegetarianrecipes.com

Did you realize that these foods can contain byproducts from the skins of cows or pigs? - Tropicana fortified orange juice - Fortified cereals like Cheerios, Kix, and Total 100% - Fortified milk - Fortified Dannon and Yoplait yogurt Let me explain.

Whole plant foods dont contain significant amounts of usable vitamin D. This a huge concern for vegans and vegetarians because our bodies need vitamin D to absorb calcium, and to build and maintain strong bones. Mushrooms, algae, and a few other plants make ergosterol, a molecule that becomes vitamin D2 when irradiated by the suns ultraviolet rays. But the ergosterol harvested from mushrooms and algae requires significant concentrating and processing. Whats more, the amount of ergosterol in most mushrooms used for food is insignificant and thus, it cannot be relied upon as a vitamin D source. ____________________________________________________________ Why Ovo-Lacto Vegetarians Dont Get Enough Vitamin D Either ____________________________________________________________ The USDA recommends 200-600 IU of Vitamin D per day depending on your age. To be specific: Birth to 50 years: 200 IU 51-70 years: 400 IU 71+ years 15 mcg: 600 IU Milk from all lactating animals, including humans, contains vitamin D3. Some researchers say vitamin D3 is no better for humans than vitamin D2, but others say vitamin D3 is more potent and effective. Unfortunately, a quart of milk only contains 35-70 IU of Vitamin D3. So even consuming dairy products wont meet your Vitamin D requirements. ____________________________________________________________ Fortification To The Rescue ____________________________________________________________ Thats why its become common practice to fortify milk, yogurt, orange juice, breakfast cereals, and other foods with vitamin D3. For omnivores, this is no problem. But if youre a vegan or vegetarian, youll be alarmed to know that Vitamin D3 can come from sheep wool lanolin, pig skin, or cow skin. And heres the clincher

Theres no law requiring food manufacturers to indicate the source of the D3 in their foods. There couldnt be. Thats because after D3 is extracted, purified, and crystallized, its impossible to determine the original source. ____________________________________________________________ What Should Vegans and Vegetarians Do? ____________________________________________________________ First, whenever you notice the word Fortified on a food label, check the ingredients. If Vitamin D3 is on the list, dont buy it. If the ingredient list only says Vitamin D, and doesnt specify whether its plant-based Vitamin D2 or animal-based Vitamin D3, theres a good chance its D3. Second, plant-based Vitamin D2 is found in many fortified non-dairy milks. But the quantity is far too small to meet our daily requirements. The only real solution is to take supplements with Vitamin D2. The multi-vitamin we recommend is Dr. Fuhrmans Gentle Care Formula. Its vegan and it contains 800 IU of plant-based Vitamin D2. It also supplies the required daily allowance of Vitamin B12. You can order it here: www.veganmultivitamin.com If you want even more Vitamin D, Dr. Fuhrmans Osteo-Sun vegan formula contains 1800 IU of plant-based Vitamin D2. To order it click here. ____________________________________________________________ Cant You Get Enough Vitamin D From Sunshine? ____________________________________________________________ According to Michael Klaper, M.D., if youre at a latitude south of Atlanta, Georgia, and youre outdoors in the summertime when the sun is bright and high in the sky, 20 minutes of sunlight on your face, arms, hands or back twice weekly can theoretically create adequate amounts of vitamin D. However, many factors can foil this mechanism, including cloud cover, smog, increasing age of skin, sunscreen (which effectively stops vitamin D production), and skin color. (Darker pigmentation of skin lengthens the time needed for vitamin D production.) That said, most people today spend their days inside buildings and clothed. So vitamin D levels are low in most populations. TRADE-OFF ALERT: Spending more than 20 minutes out in the sun without sunscreen increases aging and cracking of the skin.

Our ancient ancestors, who spent their lives in the African sunshine with little or no clothing, had no problem making enough vitamin D. Their skin also undoubtedly showed the weathering and leathering that such a lifestyle produces. But they likely did not care about the cosmetic appearance of their sun-blasted skin, and probably died long before skin cancer or melanoma would have developed. People who live in sunny climates today have to face the same trade-off, and most actively avoid overexposure to the sun. Thats why even people in Florida (and similar climates) are often deficient in vitamin D. People living in northern latitudes have less to fear from sun exposure, but they also make a lot less vitamin D in their skin. As a Mastery Program student, youll get access to the rest of our Vitamin D lesson, plus a 1hour Q&A call on the topic. And this is just one of the 50 weekly lessons youll receive!

Ive been a vegan/macrobiotic cookbook author, food coach and speaker for 37 years. Yet I continue refining my understanding of nutrition, thanks to the broad range of experts Trevor brings to the Q&A calls. My interest in sprouting and juicing has been renewed, and the insights shared on bone health and Vitamins D and B12 have been revelatory. Meredith McCarty, Mill Valley, CA Why remain vulnerable to vitamin or mineral deficiencies when you can find out exactly how to eat and absorb enough calcium, iron, Omega 3s, and Vitamins A, B12, and D? Just one oversight or deficiency if ignored for too long can leave you vulnerable to disease, and potentially thousands in doctor or dental bills. Why take that gamble when you can thrive on a vegan or vegetarian diet now and for the rest of your life? To see the curriculum and testimonials, and get the first three Mastery Program lessons for just a penny Click here for the Vegan Mastery Program Click here for the Vegetarian Mastery Program If you enroll by the deadline at the top of this page, youll also get four bonus ebooks.

Tags: Algae, Breakfast Cereals, Byproducts, Cheerios, Clincher, Cow Skin, Cows, Dairy Products, Food And Nutrition, Food Manufacturers, Institute Of Medicine, Iu, Kix, Lacto Vegetarians, Mcg, Milk Yogurt, Molecule, Mushrooms, Nutrition Board, Omnivores, Orange Juice, Pig Skin, Sheep Wool, Tropicana Juice, Ultraviolet Rays, Vegans, Vitamin D Source, Vitamin D2, Vitamin D3 Posted in Uncategorized | 3 Comments Older Entries

Subscribe

Subscribe to this site's RSS feed. Desktop ReaderBloglinesGoogleLiveNetvibesNewsgatorYahoo!What's This?Search Search for:

Search

Recent Posts
o o o o o

Which Greens Are Better Raw Vs. Cooked? Finding Your other Familyg Disarming And Educating People Who Challenge You Why do vegans and vegetarians add meat back to their diets? How To Replace Gelatin With Agar Agar Hulda Daggy on What Do Healthy Vegans and Vegetarians Eat In A Typical Day? Blake Bottom on Whats wrong with storing food in plastic containers? Leland Lemieux on What Do Healthy Vegans and Vegetarians Eat In A Typical Day? Gardening on What Do Healthy Vegans and Vegetarians Eat In A Typical Day? Vimax on What Do Healthy Vegans and Vegetarians Eat In A Typical Day? Thriving On a Vegan Diet (17) Thriving On a Vegetarian Diet (16) Uncategorized (11) Vegan Food for Better Health (7) Vegan Meal Preparation Tips (12)

Recent Comments
o o o o o

Categories
o o o o o

o o o o o o o o o o o o o o o o o o o o o

Vegan Recipe Secrets (7) Vegetarian Food for Better Health (7) Vegetarian Meal Preparation Tips (9) Vegetarian Recipe Secrets (4) Vegetarian Restaurant Survival Tips (2) December 2010 (1) November 2010 (2) August 2010 (1) June 2010 (1) May 2010 (3) April 2010 (2) March 2010 (4) February 2010 (1) January 2010 (1) December 2009 (1) September 2009 (7) August 2009 (4) June 2009 (1) May 2009 (3) No posts viewed yet. About

Past Posts

Top Posts Overall Pages

Trevor's Veg Health Secrets is proudly powered by WordPress Entries (RSS) and Comments (RSS)