South

of the Border

Freshness

Vegetarian Dishes

of Latin America

By

Myrna Trejo

Hartland Publication’s Digital Library

Dedication

My praise and gratitude to my Heavenly Father for His guidance through His Holy Spirit, and for giving me wisdom in each step of my life. To my mom for her love and patience, for her teaching me to love the joy of cooking, and to the rest of my family for their continued sup-port and encouragement. To my friend, Maryann, for dedi-cating her time in helping make this book possible with her long hours of typing. To my Eden Valley family for instilling in me the true principles of a healthy lifestyle.

And to the many friends who through their prayers and encouragement inspired in me the desire to make this cookbook a reality. I thank each one and wish God’s richest blessings for you.

Hartland Publications

Rapidan, VA 22733

Version 1.0 1999

Introduction

Welcome to my “South of the Border” kitchen where you will find healthy and delicious meals just waiting for you. The recipes in this cookbook have been especially designed for the Latin-American-taste lovers. You will find a variety of ways to prepare these tasteful dishes in a healthy way, enjoying the taste of fresh seasonings with a low-fat and dairy-free combination.

There is an incorrect concept that Latin-American meals are high in dairy and meats. This may be true in just a few dishes, but it is by no means a norm. Our traditional Latin-American lifestyle goes back to the time of our ancestors who practiced a simple lifestyle. Their food source came by means of hard labor, working in the fields with their hands. They knew nothing of refined foods and substitutes, and they were able to instill in their generations the practice of simplicity in its most natural form. Their staple foods were beans, corn, rice, vegetables, and fruits. From these simple foods they prospered in health. We can still enjoy abundant health today in keeping the traditions of our past.

I am thankful I can share with you our Latin-American taste in its simple and natural form. I hope you will enjoy them as my family has for many years. I also hope you will incorporate the eight simple ways to good health which are listed throughout this book, and that you and your loved ones will be rewarded with abundant health and happiness.

May God’s richest blessing be with you!

Contents

Dedication ……………………………………………………………………….. 2

Introduction …………………………………………………………………….. 3

Salsa and Salads……………………………………………………………….. 6

Rice & Tortilla Dishes …………………………………………………….. 25

Burritos …………………………………………………………………………. 32

Entrees ………………………………………………………………………….. 41

Tortillas & Meat Substitutes …………………………………………….. 60

Cheese Substitutes ………………………………………………………….. 68

Dressings……………………………………………………………………….. 74

Index …………………………………………………………………………….. 80

Bibliography ………………………………………………………………….. 83

Proper Rest

Did you know that proper balance be-

tween activity and relaxation can be rewarded with vibrant health? Oftentimes too much activity leaves but little time for proper rest. After a long days’ work or physical exercise, there is nothing more beneficial to the body than some rest, especially your six to eight hours of sleep at night. It is during your night’s sleep that your body replenishes the used and dead cells with new ones.

Some ways of relaxation can also include

a quiet walk in which you can benefit by relieving stress. Spending some time reading under a tree on a nice day is a very pleasant way to relax. If we would take just a little time each day to pause and rest for a bit we would find ourselves much more productive and useful. Rest is something we need to keep in mind.

5

Salsa and Salads

6

Marginal Facts

Chili con Queso

Green & Leafy

Green is a powerful

1 Recipe of Cashew Cheese Sauce p. 64

healing color. God created

more green on our planet

1 16 oz. can Diced tomatoes

than all other colors com-

2 Jalapenos, cored and diced

bined. Looking at a land-

scape of our forest can calm

1 tsp. Garlic powder

us and release stress. Green

has the same peaceful ef-

1/2 c. Onions, chopped finely

fect when used inside our

1 tsp. Salt

bodies.

Because of the high

1/2 c. Bell pepper, chopped finely

content of chlorophyll,

carotinoids, calcium, and a

1 Tbs. Lemon juice

high mineral content, these

greens are essential in the

healing process.

Green and leafy veg-

Put all ingredients into a skillet except the Cashew Cheese etables should become a part Sauce. Simmer until vegetables are soft. Combine with the of your daily diet. We often Cashew Cheese sauce and serve.

forget these high-nutrient,

valuable greens that add

vitamins, minerals, usable

calcium, and the beta-caro-

Serving Suggestions:

tene needed for the immune

• a topping for you favorite dish

system. They also ward off

• as a dip with baked tortilla chips

diseases such as cancer.

• over nachos

Leafy greens are excellent

for the gall bladder, spleen,

heart, blood, and are food

brain food.

Varieties of Greens

Arugula

Endive

Beet Greens

Butterhead

Chicory

Collards

Crisphead

Escarole

Dandelion

Kale

Mache

Mustard

Turnip

Parsley

Romaine

Sorrel

Spinach

Watercress

Loose-leaf lettuce

Swiss Chard

7

Marginal Facts

Creamy Guacamole

Avocados

4 Avocados

The avocado is high in

protein. The oil contains vi-

1 tsp. Onion powder

tamins A, D, and E, and con-

1 tsp. Garlic powder

tains 14 minerals especially

copper and iron. Also, avoca-

1 tsp. Salt

dos are rich in phosphorus,

magnesium, calcium, so-

1 1/2 Tbs. Lemon juice

dium, and manganese. They

1/2 a Jalapeno (optional)

contain more potassium than

bananas, and the potassium is

balanced in a ratio with so-

dium, making it an excellent

food for heart disorders.

Dice avocados and put half of them in blender with lemon Avocados are very good

juice. Blend on medium speed while continuing to add the for hypoglycemics because they stabilize the blood sugar.

rest of the avocados. When well blended, add the rest of In addition they contain high the ingredients, and blend until creamy smooth, about 5 min- quantities of protein and ben-utes.

eficial fats, thereby stimulat-

ing tissue growth and healing.

Serving Suggestions:

Benefits:

• as a dip with baked tortilla chips

• reduce risk of heart

• spread on fresh, hot tortillas

attack

• put a dollop on your fresh green salad

•aid in blood and tissue

• with any of your favorite Mexican dishes regeneration

•help with fatigue

•are good for Hypoglyce-

mia

strengthen the nerves

•are good for convales-

cence

after a surgery

Caution:

•They should be

consumed in moderation

by diabetics.

8

Marginal Facts

Chunky Guacamole

Here is a formula to find

the percent of fat in foods.

Your goal should be 10% fat,

4 Avocados

no more than 15% fat. Read

labels carefully!

1/4 cup Onion, diced finely

1. Look at the label listed

1 tsp. Garlic powder

on the product for the

1 tsp. Salt

grams of fat and the

number of calories per

2 Tbs. Lemon juice

serving.

1 cup Fresh tomatoes, diced

2. Multiply the number of

1/2 Green chili pepper

fat grams by 9. This is

1/2 Fresh bell pepper

the number of fat calo-

ries.

3. Take the number you

Mash avocado well with a fork and set aside. Blend bell calculated and divide

and chili pepper with lemon juice. Mix avocado with pep-this by the number or

calories per serving

pers and remaining ingredients. Serve fresh.

listed on the label. The

answer will be less than

one.

Serving Suggestions:

4. Now to get the percent

• serve on tostada

of calories from the fat,

• as a dip with baked tortilla chips

multiply this number by

• as a salad

100.

9

Marginal Facts

Smooth ‘n’ Tasty Salsa

Garlic

Perhaps the most sig-

1 16 oz. can Whole tomatoes

nificant effect of garlic is on

the lipid profile of the blood

2 Garlic cloves

and tissues. It lowers choles-

2 Jalapeno peppers, cored

terol, triglycerides, and LDL

cholesterol levels, while in-

1 medium Onion

creasing the beneficial HDL

cholesterol. Onions have the

1 Tbs. Salt

same effect.

1/2 cup Fresh cilantro

The bulb of the plant is

a relative of onions and

1 Green bell pepper

chives. The flavor is very

1 16 oz. can Tomato sauce

strong use chopped, minced,

and powdered to season

many dishes.

Researchers at Loma

Linda University have found

Place can of tomatoes in blender with garlic, peppers, that compounds in garlic aconion, salt, and cilantro. Blend until smooth, then add lemon tivate enzymes in the liver that destroy aflatoxin, a po-juice and blend a couple more minutes. Put in bowl, add tent carcinogen produced by tomato sauce, and mix well. Let set for a while before serv- mold that can grow on pea-ing.

nuts and grains. Aflatoxins

are a leading cause of liver

cancer.

Serving Suggestions:

• with fresh hot tortillas

Benefits:

• with baked tortilla chips

• lowers blood pressure

• on top of any Mexican entrees

• strengthens heart

• pour over a fresh leaf salad

• is a natural insect

• mix with Cashew Cheese to make Chili con Queso deterrent

• top of plain brown rice to make exciting rice

• is a potent immune

enhancer

• is good for ear, stomach,

spleen, and lungs

10

Marginal Facts

Chunky Hot Salsa

Lemon Juice

Lemon juice is excel-

lent as a blood purifier. Upon

1 can 16 oz. Tomato sauce

rising in the morning, drink

1 can 16 oz. Tomatoes, diced

the juice of one lemon in a

cup of warm, steam-distilled

1 large Green bell pepper

water. It is excellent for use

in cleansing enemas, as it

1/2 cup Fresh green onions, chopped

balances the pH in the colon.

3 cloves Fresh garlic

It helps detoxify the system.

Mix with distilled water. No

3 Jalapeno peppers

drink can compare with the

valuable properties, inter-

1/2 cup Fresh cilantro

nally or externally. As a

2 tsp. Salt

cleanser, it neutralizes and

promotes healing.

3 Tbs. Lemon juice

Caution:

Blend tomato sauce, garlic, and jalapeno with lemon juice. If you have ulcers, avoid Add remaining ingredients into blender, and blend together. lemons and other citrus fruits.

Let set before serving.

Serving Suggestions:

• This delicious chunky salsa can be one of your favorite salsa toppings on burritos, enchiladas, rice and beans, on use as a dip with baked tortilla chips.

11

Marginal Facts

Green Chili Tomatillo Salsa

Chili Peppers

2 lbs. Fresh tomatillos

Chili pepper contains

capsaicin, which causes the

3 cloves Garlic

mouth to burn when it is con-

sumed. This component has

1 med. Onion, chopped

a soothing effect on the bron-

1 Tbs. Lemon juice

chial passages and lungs, pro-

ducing a secretion that thins

2 Green chili peppers, cored

the mucous in the respiratory

system Chili peppers are an

1 stalk Celery, finely chopped

irritant to the stomach and

1/2 cup Fresh cilantro, finely chopped

signal the bronchial cells to

pour out fluid, making the

1 Green bell pepper, chopped

lung and throat secretions less

1 Tbs. Oil

thick and sticky. Chili pep-

pers are good, as a fibrin-

1 Tbs. Salt

olytic stimulant, meaning that

the hot peppers are good at

preventing and dissolving

blood clots. Although the

effect of chili peppers only

Boil tomatillos for 10 minutes. Then blend along with lasts a short while, their fre-garlic and green chilies and set aside. Saute onion, celery, quent consumption reduces the possibility of circulatory

green pepper for a few minutes then add to mixture in blender blockage.

with remaining ingredients. Simmer on medium heat for 15

minutes stirring occasionally.

Benefits:

• medicinal for the lungs

Serving Suggestions:

• an expectorant and

• top a burrito

decongestant

• pour over enchilada

• eases chronic bronchitis

• as your favorite topping

and emphysema

• helps dissolve blood

clots

• kills pain

12

Marginal Facts

!Taco Salsa!

Tomatoes

A study of 14,000

5 Fresh tomatoes, diced

American men and 3,000

Norwegian men showed that

1 Tbs. lemon juice

eating tomatoes more than

1 tsp. Salt

fourteen times a month cut

the changes of lung cancer.

3 cloves Fresh garlic

The tomato is not high in

beta-carotene, but has a high

1/2 cup Onion, diced

concentration of lycopene,

1/2 cup Fresh cilantro, chopped

another type of carotene,

which possibly gives the to-

1 stalk Celery

mato its cancer-protecting

1 Fresh carrot

qualities. A study done in

Wales (the United Kingdom)

1/2 Chili pepper, cored

showed tomatoes to be a pro-

tection against acute appen-

dicitis and other digestive dis-

orders. Fresh, vine-ripened

tomatoes are the best.

Blend chili pepper, carrot, celery, lemon juice, and garlic.

Mix in bowl with remaining ingredients.

Benefits:

• lower risk of caner

Serving Suggestions:

• neutralize uric acid

• in taco salad

found in animal prod-

• as a dip

ucts

• topping for green leafy salad

• aid in cleansing of

• wrapped in a fresh, hot tortilla

toxins

• prevent appendicitis and

digestive disorders

Caution:

Tomatoes should be

avoided by those

13

Marginal Facts

Tomato Sauce

Oregano

2 med. Onions, sliced

Oregano is of the mint

family, the leaves are dried

2 stalks Celery, diced

and have a spicy, aromatic

2 Bell peppers, diced

flavor. Use in tomato dishes,

salads, stews, and veg-

8 Fresh tomatoes, chopped

etables.

4 cloves Garlic, chopped

Basil

1 Tbs. Mexican Oregano, dried

1 Tbs. Basil, dried

Basil is from the mint

family, the leaves are cut and

2 Tbs. Parsley, dried

dried before the plant flow-

ers. It has an aromatic warm,

1 cup Fresh cilantro, chopped

and sweet flavor. Used in fla-

1 16 oz. can Tomato sauce

voring sauces, tomatoes,

savory dishes, and salads.

3 Tbs. Oil

Medicinally used as a dis-

infectant, an immune stimu-

1 Jalapeno pepper, sliced (opt.)

lant, for intestinal parasites,

1 tsp. Salt

for the stomach, lungs,

spleen, and large intestines.

This spice can cause prob-

lems in large amounts, so use

sparingly.

Saute garlic and onions in oil in large saucepan. Add celery, peppers, tomatoes, and simmer for 10 minutes. Add remaining ingredients, except tomato sauce, and continue simmering. As it begins to get a little dry, add tomato sauce.

Serving Suggestions:

• use as an enchilada sauce

• use for a Mexican-style lasagna

• on steamed vegetables

14

Marginal Facts

Pico de Gallo

Onions

3 Avocados

A very important veg-

etable from the same family

1/2 cup Fresh cilantro, chopped

as garlic.

Contains an acid, vola-

1/2 cup Green onions, chopped

tile oil, calcium, magnesium,

3 medium Tomatoes, chopped

phosphorus, sulphur, potas-

sium, sodium, iron, vitamins

1 large Green bell pepper, diced

A, B, and C, traces of zinc,

iodine, silicon, phosphoric

1 Jalapeno pepper, cored and finely diced acid, and citrate of lime. On-1 tsp. Salt

ions are potent antioxidants.

Effective as a poultice ap-

1 Tbs. Lemon juice

plied to the chest for colds,

congestions and bronchitis,

and on the ear for ear infec-

tions. Also as a syrup for

coughs and bronchitis. For

Mix all ingredients well in a bowl, and let set for at least 30

croup, slice into thin slices

minutes to blend flavors.

and place in a small amount

of honey and let it stand for

about two hours. Makes a

syrup for relief of asthma,

Serving Suggestions:

colds, sore throat, and bron-

chitis. For a cold, place a slice

• a delicious topping for any Mexican dish in hot water for a few min-

• wrapped in a fresh, hot tortilla

utes and sip throughout the

• eat with baked tortilla chips

day.

Benefits:

• hay fever and asthma

• colds and fever

• bronchitis and croup

• lung infection

• heart disease

15

Importance of Water

Water is indeed one of Heaven’s richest blessings, especially when you consider how the human body is composed of approximately

70% water. Just think of the benefits that are gained in giving the body its daily require-ment of water. For instance, water is important in the process of digestion, absorption, and circulation. It is also essential to trans-port nutrients throughout the body while maintaining a normal body temperature. Water helps the body to rid itself of wastes and toxins through the bowels, urination, and perspiration, thus the importance to replace our body’s supply throughout the day.

Our bodies require at least six to eight cups of water per day to maintain the body’s vital functions. When the body’s water require-ments are met, the results are astounding. Try water and see!

Beans

18

Marginal Facts

Frijol Colado

Beans and Bloating

If you do not eat beans

very often, it’s more likely

5 cups cooked Pinto beans and liquid

you will bloat after eating

1 Green bell pepper, chopped

beans. You need to build up a

tolerance for beans by eating

1 medium Onion, chopped

small amounts at first, and

then slowly increasing your

2 Tbs. Oil

intake so that the body can

1 tsp. Salt

adjust. Try adding 1/2 cup of

uncooked brown rice on 1

1 tsp. Paprika

teaspoon of fennel seeds to

beans while cooking. This

helps reduce intestinal gas

and bloating. With this

method, eat only a 1/2 cup

Saute onion and pepper in oil until soft. Set aside. Mash serving the first few times,

beans in a colander, pressing the liquid through and leaving then gradually increase your the bean fiber in the colander. Add bean liquid to sautee consumption.

vegetables, and simmer on low heat until thick.

Serving Suggestions:

• as a topping for Garnachos

• burrito filling

• as a dip with baked tortilla chips

19

Marginal Facts

Frijoles de Olla

“Zesty Black Beans”

Beans

Beans are an exellent

addition to the diet. They are

one of nature’s neat perfect

4 cups Dried black bean

food, containing an abun-

10 cups Water

dance of B-vitamins and iron.

They are low in calories, so-

1 Fresh bell pepper, chopped or 1/4 cup

dium, and fat, containing cal-

cium, zinc, potassium, mag-

Dried bell pepper

nesium, and copper. A

1 Onion, chopped

wealthy supply of most pro-

tein-building amino acids,

1 cup Fresh cilantro, chopped

beans also contain more fiber

per serving than oat bran. A

2 Tbs. Salt

report published in the

5 cloves Garlic, chopped

American Journal of Clinical

Nutrition states that “beans

1 Tbs. Dried oregano

significantly lower choles-

terol levels even in high-fat

diets.”

Soak beans overnight in 4 cups cold water. Rinse well, put in a large pot, and add the 10 cups of water and all the other ingredients except salt. Bring to a rapid boil, then reduce to a simmer and cook until well done. Add more water as needed to keep beans covered. When beans are almost done, then add salt.

Serving Suggestions:

• over brown rice

• for burrito filling

• enchilada filling

• use on “Haystacks”

• wrapped in fresh, hot tortillas

20

Marginal Facts

Chili Pintos

Preventing Consti-

pation

1 cup Onion, chopped

A fiber-rich diet can help pre-

vent constipation, which is

1 cup Green bell pepper, chopped

important because the strain

5 cloves Fresh garlic, chopped

caused by constipation is how

many hemorrhoid problems

2 Tbs. Oil

begin.

Good sources of fiber in-

2 Tbs. Basil, dried

clude,

1 Tbs. Mexican Oregano, dried

• potatoes

• beans- kidney, navy,

1 cup Fresh cilantro, chopped

lima, and pinto

2 Tbs. Salt

• whole-grain breads

• bran

3 Bay leaves

• fresh fruits

1 Tbs. Chili powder

• vetetables, especially

asparagus, Brussels

3 Tbs. Honey

sprouts, cabbage, carrots,

2 Tbs. Parsley

cauliflower, corn, peas,

kale, and parsnips

2 16 oz. cans Diced tomatoes

1 cup Tomato paste

It will also help to limit these

low- or no-fiber foods:

4 cups dried Pinto beans

• ice cream

10 cups Water

• soft drinks

• cheese

• white bread

Soak bean overnight, then cook the following day with all • meat the leafy herbs. Saute the onion, garlic, and pepper in oil, then add to beans with the rest of the ingredients. Simmer until done.

Serving Suggestions:

• topping for macaroni

• just plain with whole grain crackers

• topping for haystacks

• with fresh, hot Flour Tortillas

21

Marginal Facts

Frijoles Refritos

“Refried Beans”

Possible Therapeutic

Benefits of consum-

ing Beans.

3 cups Cooked pinto or black beans, drained

• Reduce blood choles-

1/2 Onion, chopped

terol

3 Tbs. oil

1 tsp. Garlic powder

• Contain chemicals that

1/2 tsp. Salt

inhibit cancer

• Control insulin and

blood sugar

In a skillet saute onions in oil on medium heat until soft.

Add garlic powder and salt, stir well, then set aside. Blend beans on low speed with 1/2 cup of the bean’s water. When • Lower blood pressure well blended, add to onions and spices, then cook on medium heat until beans are of a drier consistency.

• High fiber for colon

disorders

• Aid hemorrhoids and

Serving Suggestions:

bowel disorders

• on a tostada

• wrapped in a fresh hot tortilla with salsa

• as a filling for burritos

• on Garnachas

• mixed with salsa for spicy bean dip

22

Marginal Facts

Vegetable Bean Delight

Soybeans

Soybeans have the

1 Yellow, Green, & Red bell pepper, sliced highest protein content of the

bean family, with 50% more

3 stalks Celery, diced

usable protein than steak. The

2 Onions, sliced

require longer cooking than

other types of beans.

3 Carrots, sliced or chopped

This bean is extremely

4 cloves Garlic, chopped

popular in the health food in-

2 Tbs. Oil

dustry and is used in:

1 Tbs. Paprika and 1 Tbs. Italian Seasoning

• tempeh

1 Tbs. Paprika and 1 1/2 tsp. Salt

• tofu

1 Can or 1 Cooked Cup of each of the

following:

•tamari sauces

Garbanzo beans, Soybeans, Pintos, and

• miso

Tomato Sauce.

• soy flour

• soy cheese

Saute all fresh items in oil. Add all other ingredients in

• soy grits

large pot and bring to a simmer. Add sauteed vegetables and rest of the ingredients, then continue to simmer until • soy milk powder flavors are blended.

• liquid soy milk

AND much, much more!

Serving Suggestions:

• over brown rice

• wrapped in a fresh, hot corn or flour tortilla

• with whole-wheat toast

23

Sunshine

Have you considered the great benefits of sunshine? Yes, it is one of Nature’s healing agents. While it is true that too much exposure to sunshine can be harmful, when used wisely sunshine can purely be a blessing.

Exposure to sunshine can lower cholesterol levels in the blood. It helps to tone and energize you body’s vitality.

Ten minutes exposure to the sun each day will provide your body with its essentail D vitamins, and help the body in healing and reju-venation.

24

Rice & Tortilla Dishes

25

Marginal Facts

Arroz Entomatado

“Spanish Rice”

Salt

Although some sodium is

essential for survival, inad-

equate sodium intake is a

2 cups Brown rice, uncooked

rare problem. We need less

4 1/2 cups Tomato juice

than 500 milligrams of so-

dium a day to stay healthy.

1 medium Onion

This is enough to accom-

1/2 each of Red, yelow, and Greeen peppers plish all the vital functions

that sodium performs in

2 cloves Garlic

the body-helping maintain

1/2 cup Fresh cilantro, chopped

normal fluid levels, healthy

muscle function, and

3 Tbs. Oil

proper acidity (pH) of the

1 tsp. Chili powder

blood. Excessive sodium

intake can cause fluid to be

1 tsp. Salt

retained in the tissues,

which can lead to hyper-

tension (high blood pres-

sure) and can aggravate

Saute all fresh ingredients in oil. Add all remaining ingre- many medical disorders, dients in with sauteed vegetables and mix together. Place including congestive heart in covered baking dish and bake at 350 F for 1 hour, or until failure, certian forms of rice is completely cooked.

kidney disease, and pre-

menstrual syndrome. One

of the best ways to limit the

sodium in your diet is to

limit your use of salt when

cooking and duning. Just

Serving Suggestions:

• as your favorite side dish

26

Marginal Facts

Spanish Rice Casserole

Rice

Rice should be con-

2 Tbs. Oil

sumed in its brown form.

3 cloves Garlic, chopped

Never eat white rice. There

are three types of brown rice.

1 large Onion, chopped

Short grain is higher in nutri-

1 large Yellow bell pepper, sliced

tional value and lower in

calories than the long grain,

1 large Red bell pepper, sliced

but it clumps together more

than the long grain variety.

1 large Green bell pepper, sliced

Use long grain when having

1/2 cup Water

company and short grain for

yourself. There is also sweet

1 tsp. Salt

rice, which is slightly softer,

sweeter, and stickier than the

1 cup Fresh cilantro, chopped

other varieties. Sweet rice has

1 tsp. Mexican Oregano, dried

been used traditionally in Ja-

pan to make special holiday

1 tsp. Chili powder

cakes. When toasted, sweet

rice puffs up like popcorn.

1 can 16 oz. Tomato sauce

Rice malt syrup is a good

3 cups Cooked brown rice

natural sweetener found in

health food stores. Try sub-

1 can olives, quartered (opt.)

stituting brown rice for pota-

toes with meals. It is by far

one of the of the most nutri-

tious foods that can be found,

and high in the B-complex vi-

Saute first three ingredients. Then ad peppers, salt, and water, tamins.

then simmer on low heat for 5 minutes. Add remaining ingredients except the rice, olives, and sauce. Keep at a simmer. In separate bowl mix sauce, rice, olives, and the simmering vegetables. Bake in a casserole dish at 350 F for about 20 minutes.

Serving Suggestions:

• as an entree with a large, green leafy salad 27

Marginal Facts

Rice and Beans

Grains

Whole grains are high-

3 cups Brown Rice, uncooked

fiber, complex-carbohydrate

foods, they are rich in both fat

2 1/2 cups cocoked Red kidney beans,

and sodium. They are a good

drained

source of minerals and the B

vitamins. Grains have been a

6 cups Bean water (cooking water)

staple food throughout the

world’s history. Grains are a

1/2 Onion, diced

complex carbohydrate that

1/2 tsp. Garlic powder

promote energy, which is vi-

tal to the body. All whole

2 Tbs. Chicken- style seasoning

grains, except wheat, help the

body reduce fat in the body.

1 Tbs. Parsley, dried

Grains are an excellent source

1 Tbs. Oil

of complex carbohydrates

needed by body builders to

ensure a steady blood sugar

level. Grains are good for all

blood-sugar disorders. Whole

Saute onion in oil. Add all ingredients together and put in grains provide complete covered baking dish, then bake at 350 F for 1 hour or until nourishment when comple-rice is done.

mented with legumes, beans,

or vegetables,. These foods

eaten together will form a

complete protein.

Serving Suggestions:

• with fresh guacamole

• with enchiladas

• with tamales

28

Marginal Facts

Bean, Corn Enchiladas

The Correct Bal-

anced Diet

1 recipe Frijoles Refritos p. 19

(Approximately)

1 recipe Smooth ‘n’ Tasty Salsa p. 9

1 recipe Cashew Cheese p. 64

Fat

10-15 %

16 Corn tortillas, fresh is best

1 large Onion, sliced

Protein

15%

2 Green bell peppers, sliced

Carbohydrates 70-75%

1 Tbs. Oil

1 tsp. Garlic powder

1 Tbs. Lemon juice

Warm tortillas, and keep warm as you use them one at a time. Place 1/2 recipe of salsa in bottom of 9 X 13 baking dish. In each tortilla, spread beans in the middle, then roll and place in baking dish. Set aside. Saute onions, peppers, and garlic powder in oil and lemon juice. Pour remaining salsa over assembled enchiladas, then top with cashew cheese, and gently lay sauteed vegetables on with a fork.

Bake a t 350 F for 45 minutes.

Serving Suggestions:

• serve with Spanish rice

• with a green salad

• side with baked corn chips and Guacamole 29

Marginal Facts

Whole Grain Vegetable

Enchiladas

Fats

There are good and

“bad’ fats, some toxic, some

12 whole-grain Flour tortillas

neutral, and some essential to

good health. all animal and

1 recipe Chunky Salsa p. 10

plant fats can be broken down

1 each Yelow, Red and Green peppers, sliced into fatty acids, glycerin, and

water. Fats and lipids are bet-

3 Carrots, cut in strips

ter energy sources than pro-

tein or carbohydrates. We

1/2 cup Green onion and 1 medium Onion,

need to add fats to our diets

sliced

because they carry the fat-

soluble vitamins A, D, E, and

3 cloves Garlic, chopped

K. Vitamin K is easily de-

stroyed by the use of mineral

1/2 cup Fresh cilantro, chopped

oil, Heparin and Dicumarol

1 Tbs. Each dried Parsley and Mex. Oregano (blood thinners), drugs, or aspirin. Most people overlook,

1 cup Beef-Style Gluten, ground p. 57

the need for vitamin K, but it

3 Tbs. Oil

has recently been linked to in-

testinal disorders. It is impor-

1 can Olives, sliced

tant in the treatment of arthri-

tis. One rich source of vita-

2 tsp. Salt

min K is alfalfa. The right

kind of fat is essential for

good health. most people con-

sume too much of the wrong

Saute onions, garlic, gluten, and salt until tender. Add veg- kind. Excess fat is stored in the liver, in arteries around

etables and other seasonings. Dip each tortilla one at a time the heart, and in all tissues.

in salsa, and put a small amount of vegetable mixture in Cancer of the breast, prostate, middle. Roll and place in Pam-sprayed baking dish. Top and colon, not to mention with remaining salsa and sliced olives. Bake covered for 45 obesity and an increased risk of heart attack, are linked to

minutes at 350 F.

a high-fat consumpation. The

typical American diet con-

sists of 40-50 % fat, a primary

Serving Suggestions:

reason for the rise in the dis-

• with your favorite guacamole salad

orders mentioned above.

• with rice

30

Fresh Air

It’s been said that you can live days without food and water, but only a few minutes without air. Now that’s something to really think about! Fresh air taken in by deep breaths gives us the vital elements for life. With fresh air in our lungs, we benefit from the oxygen which aids in proper

circulation of rich, healthy blood through the body.

It would be beneficial for each of us to get out in the early morning hours when the air is fresh and crisp, to breath in this life-giving wonder.

We should make a practice of daily taking at least ten or more deep breaths of fresh air.

Make the most of life by treating yourself to life through fresh air.

~Sleep with your window open at night, and your rest will be more beneficial than 31

Burritos

32

Marginal Facts

Vegetable Burrito

Most common Ill-

ness of the 90’s

Linked to Milk

1 each Greeen, Red, and yellow bell peppers, cut in strips

Neck and back pain,

1 Onion, sliced

carpal tunnel syndrome, and

2 Carrots, cut in sticks

headaches may be attributed

to casein found in milk and

1 stalk Celery, sliced on an angle

its products, according to Dr.

Daniel Twogood author of

1 bunch Broccoli, cut into bite sizes

“No Milk.” Neck and spine

4 cloves Garlic, crushed

stiffness which radiates

throughout the shoulders can

3 Tbs. Chicken-style seasoning

also be attributed to casein al-

lergy, according to Twogood.

1/2 tsp. Chili powder

Upper neck and back pain

1/2 cup Fresh cilantro, chopped

which occurs on one side

only are common to those

3 Tbs. Oil

with casein allergy. Dr.

Twogood says the most com-

2 Tbs. Cornstartch

mon cause of leg cramping,

1/2 cup Water

joint pain, and lower back

pain is casein. Fatigue, sen-

6 Fresh flour tortillas

sitivity to light, dizziness,

varicose veins, and depres-

sion are common symptoms

Saute in oil and 1/4 cup water, garlic, celery, and carrots of allergy to milk.

until slightly tender. Add peppers, onions, chicken-style seasoning, chili powder, and cilantro, then continue to saute Allergy Hotline, May

1993

until peppers are tender, and then add the broccoli. Mix the cornstarch with the remaining 1/4 cup water, and pour over vegetable mixture and cook until thickened. Place mixture in your hot flour tortilla, roll, and serve.

Serving Suggestions:

• top with Salsa, Green chili salsa, or Cashew Cheese Sauce

• side wtih beans and rice, or Guacamole

33

Marginal Facts

Super Burrito

Olives

Olives may be so prepared

8 Fresh flour tortillas

as to be eaten with good re-

2 Avocados, chopped

sults at every meal. The ad-

vantages sought by the use

2 cups Zesty Black Beans p. 17, blended

of butter may be obtained

2 cups Spanish Rice Casserole p. 23

by the eating of properly

prepared olives. The oil in

1 cup Taco Salsa p. 12

the olive relieves constipa-

1 can Olives, sliced

tion, is good for consump-

tives, and for those who

1 1/2 cups Vegetarian Carnitas p. 53

have inflamed, irritated

(chicken)

stomaches, it is better than

any drug. As a food it is

better than any oil coming

secondhand from animals.

Spread beans in the middle of a hot tortilla. Add a little of all other ingredients, finishing with the salsa, and roll into a burrito.

This delicious burrito is a fun and tasty way to finish off leftovers.

Benefits:

• relieves constipation

• helps consumption

• heals irritated stomachs

Serving Suggestions:

34

Marginal Facts

Pinto Bean Burrito

Fats (cont. from p.

26)

2 cups Frijoles Refritos p. 19

Saturated fats are be-

hind many health problems,

1 recipe Cashew Cheese p. 64

and should be omitted form

1 recpe Smooth & Tasty Salsa p. 9

your diet. They are behind

heart disorders and arterio-

1 can Olives, sliced

sclerosis (hardening of the ar-

8 Fresh whole-grain Tortillas

teries). High intake of satu-

rated fats have been shown to

elevate serum cholesterol,

and contribute to heart dis-

ease and cancer. Do not con-

sume saturated fats! They

slow the liver’s ability to re-

Spread beans in center of tortilla. Add: move arter-clogging LDL

2 Tbs. Cashew Cheese

(low-density lipopreteins)

3 Tbs. Salsa

from the blood. However, the

nomounsaturated fats aid in

some Olives

removing LDl (bad fats) from

Roll Tortilla and serve.

the blood stream.

Saturated fats

Serving Suggestions:

Saturated fat is found in

all animal products and many

• with a vegetable tossed salad

vegetable oils:

• with guacamole

• with side of Spanish Rice

Butter/lard

Poultry

Beef

Chocolate

Plam oil

Coconut

Milk/cream

Cheeses

Bacon/pork

Palm

Coconut oil

35

Marginal Facts

Soybean Burrito

Zinc

8 Fresh flour tortillas

Foods High in Zinc:

2 cups Soybeans, cooked and drained

Brewer’s yeast

2 Bell peppers, diced

Legumes

1 Onion, diced

2 Tbs. Chicken-style seasoning

Lima Beans

2 Fresh garlic cloves, chopped

Mushrooms

1 cup Vegetarian Carnitas, p. 53 (chicken) Pecans

3 Tbs. Oil

All Seeds

Soy lecithin

Saute Vegetarian Carnitas, garlic, onion, and pepper in oil until Carnitas are lightly browned. Add Soybeans and Soybenas

Chicken-style seasoning, then cook on a medium heat for Whole Grains

about 10 minutes. Fill a hot tortilla, roll, and enjoy!

B vitamins are also found

in these foods.

Serving Suggestions:

• top with Tomatillo Sauce on Chunky Salsa

• top with Cashew Cheese Sauce

• serve with a fresh salad

36

Marginal Facts

Chili Bean Burrito

Good Food Sources

of Antioxidants

2 cups Chili Pintos p. 18

8 Fresh flour tortillas

Vitamin C

1 1/2 cups Green Chili Tomatillo Salsa p.11

Fruits and vegetables

3 Avocados, diced

3 Tbs. Oil

Vitamin E

1 Tbs. Garlic powder

Wheat germ, sun-

flower seeds, leafy

green vegetables,

peanuts, and peanut

Blend chili beans well, put in a skillet, and cook on medium butter

heat with garlic powder and oil until a thick consistency.

On a hot tortilla put some of the bean mixture in center, and Beta-carotene

add green chili salsa and avocado. Roll and serve.

Dark green and deep

yellow, or orange fresh

vegetables, and fruits,

including carrots,

spinach, kale, peaches,

Serving Suggestions:

papayas, and Canta-

*with a fresh vegetable salad

loupe

*with a side of rice

*with baked tortilla chips and Guacamole

Selenium

Garlic and onions are

the best sources

37

Marginal Facts

Avocado Burrito

Foods High in

Vitamins A, C, E,

and Selemium

8 Fresh flour tortillas

1 1/2 cups Chunky Hot Salsa p. 10

Almonds

1 each Green Red & Yellow bell pepper, cut in strips

Apricots

1 large Onion, sliced

Barley

1 Tbs. Garlic powder

Broccoli

5 Ripe Avocados, sliced lengthwise

Brussels Sprouts

Cauliflower

Saute vegetables in oil with garlic powder until onions are slightly brown. Add Chunky Salsa and keep on medium heat Carrots

for 15 minutes. Put mixture on a hot tortilla and lay slices of Collards

avocados on top. Roll up and enjoy.

Kale

Red Peppers

Serving Suggestions:

• serve with Spanish Rice

Squash

• also good with Vegetarian Carnitas inside

• with a Fresh vegetable salad

Sweet Potatoes

Turnip Greens

Watercress

Wheat Germ

Onions

Garlic

38

Marginal Facts

Burrito Ranchero

Fruit & Vegetable

Cleanser

2 cups Huevo Rancheros p. 36

1 cup Olives, sliced

Unless you use organic

fruits and vegetables, treat

8 Fresh flour tortillas

your produce with a special

bath to destroy all types of

2 cups Romaine Lettuce, shredded

sprays, fungus, metallics, and

1 cup Cahsew Cheese Sauce p. 64

germs.

Use,

Fill a hot tortilla swith the Huevo Ranchero, some olives, lettuce, and cheese. Roll and serve.

1 tsp. off Clorox bleach

to

1 gallon of water

Serving Suggestions:

Soak 10- 20 minutes.

• with a fresh guacamole salad

Rinse

• with a side of chili beans

thoroughly.

• with a raw vegetable salad

39

Nutrition

One of man’s greatest worries besides his wealth is his health. Good health depends largely upon proper nutrition.

We have four basic food groups to be our guideline for good nutrion: vegetables, fruits, nuts, and grains. When these are used in a proper balance, you will surely reap the fruits of good health.

At each meal our main serving should be of fuits or vegatables, followed by grains, and then nuts sparingly.

We should avoid processed foods.

Breakfast should be our largest meal of the day.

Dinner should be a bit smaller. Suppers should be very light, of foods that digest quickly.

If a weight problem is something common for you, the two-meal-a-day plan would be very beneficial.

This plan eliminates the evening meal only. Take advantage of life’s gift of health through good nutrition.

40

Entrees

41

Marginal Facts

Huevos Rancheros

Tofu

The Most Versatile

2 lbs. Firm tofu, drained & 1/2-inch cubed Protein

1 Green bell pepper, diced

Tofu is an excellent

1/2 cup Onions, diced

baby food, good for growing

children, vegetarians, and the

2 Tbs. Chicken-style seasoning

ederly, because it has a high-

protein content, and is easily

1 Tbs. Garlic powder

digested. It is good for heal-

3 Tbs. Oil

ing and for sensitive stom-

achs. Tofu is low in calories,

fats, and carbohydrates, and

Ranchero Sauce:

is rich in calcium and potas-

sium. It is a good source of

4 Fresh tomatoes, diced

protein when trying to lower

cholesterol levels, as it

1/2 cup Green onions, chopped

contatins no cholesterol, and

2 cloves Fresh garlic, crushed

is low in fats.

2 Jalapenos, cored and diced

1/2 cup Fresh cilantro, chopped

Approximately 1/2 cup

or 1/2 pound of tofu contains

2 tsp. Salt

the

following:

1/4 cup Tomato sauce

1 Green bell pepper, diced

Protein

9.4

mg

Calcium

154.0

mg

Potassium

50

Saute Tofu until lightly brown, then add next five ingredi-mg

ents, and continue to saute until vegetables are cooked. Set Fat

5.0

mg

aside. Put all ingredients for Ranchero sauce in a skillet, Iron

2.0

and simmer on medium heat stirring until a thick consis-mg

tency. Combine the Tofu mixture and Ranchero mixture, Sodium

8.0

and then simmer most of the moisture out.

mg

Calories

86

Serving Suggestions:

• serve on Hot flour tortilla with refried beans

• with a fresh avocado or vegetable salad 42

Marginal Facts

Vegetarian Fajitas

Five a Day

The Food and Nutrition

8 Fresh flour tortillas

Board of the National

Academy of Sciences rec-

2 cups Chicken-style gluten p. 56, cut in trips ommend that you eat five 1 each Red, Yellow and Green bell peppers, servings of fruits and vegetables daily. The reason:

cut in strips

Fruits and vegetables can

1 large Onion, sliced

help you control your

weight, and reduce your

2 cloves Garlic, chopped

risk of coronary heart dis-

2 Tbs. Chicken-style seasoning

ease and cancer. Fruits and

vegetables contain virtu-

3 Tbs. Oil

ally no fat and most have

fiber. They also are rich in

a variety of vitamins, min-

erals, and other chemicals

Bring a griddle to medium heat. Put in oil then add the that scientists suspect may strips of gluten. Brown gluten and tehn add vegetables. be related to disease pre-Continue to grill until vegetables are lightly tender then stir vention, particularly cancer in Chicken-style seasoning. Toss on heat to blend flavors prevention.

and then serve.

Mayo Clinic Health Letter,

July 1992, pg. 1

Serving Suggestions:

• with fresh, hot, flour tortillas, topping with guacamole, salsa, Sour cream p. 72, and Pico de Gallo

*side with brown rice and chili beans

*with a Fresh green salad

43

Marginal Facts

Taco Solo

Sprouts

Sprouts should be an

6 soft Corn or Flour tortillas

important part of your diet.

They supply fresh greens year

2 cups Frijole Colodo p. 16

round when grocery bins are

2 cups Romaine Lettuce, shredded

filled with vegetables from

faraway places which may

2 cups Pico de Gallo p. 14

have been chemically treated

to retain freshness and ap-

pearance.

Sprouting Directions:

On hot tortilla put some of each ingredient. Fold or roll to eat.

1. Purchase high-quality,

organic seed; alfalfa.

Rinse in lukewarm

water.

Serving Suggestions:

2 Place two tablespoons

• with a side of Vegetarian Carnitas, Chicken-or Beef-of seeds in a quart size

style

jar with about a cup of

• top with avocado, tomatoes, olives, and salsa water. Soak overnight.

• use fresh sprouts instead of lettuce

Alfalfa seeds need not

• increase recipe for more than 2 people

be pre-soaked.

3. After soaking, drain

water from jar through

cheesecloth which is

fastened over opening

with a rubber band.

Rinse and drain again.

4. Shake jar to spread

seeds around, and set at

an angle in a warm

dark place.

5. Rinse and drain seeds

twice a day. When tails

have grown about an

inch long set jar in a

sunny window and

allow to green.

6. When green they will

need to be regrigerated

and eaten promptly.

44

Marginal Facts

Chicken Tortilla Casserole

Fiber

Fiber helps to lower the

6 Corn tortillas, cut in long strips

blood-cholesterol, and stabi-

lize the blood-sugar levels. It

1 1/2 cups Vegetarian Carnitas (chicken) p.

also helps to prevent colon

53

cancer, constipation, hemor-

rhoids, obesity, and much

2 cups Tomato Sauce p. 13

more. The American diet is

lacking in fiber, because re-

1 cup Cashew Cheese Sauce p. 64

fined foods have their natu-

1 cup Olives, sliced

ral fiber removed.

There are more than

85,000 colon cancer causes,

the most common form of

cancer in the United States,

Mix Vegetarian Carnitas with tomato sauce and olives. Add diagnosed each year, and the tortilla strips and toss gently to prevent tearing the tortillas. number is growing. In con-trast, colon cancer is rare in

Pour moxture in Pam-sprayed casserole dish and top with those who eat a diet low in

Cashew Cheese. Bake at 350 F for 30 minutes.

meat and high in fiber-rich

foods. Fiber collects carcino-

gens and binds them so they

can be removed from the

Serving Suggestions;

body.

Apples are high in fiber.

• with a side of fresh corn

There’s more truth to the old

• with Pico de Gallo

saying, “An apple a day keeps

• with a vegetable tossed salad

the doctor away,” than we

ever realized.

45

Marginal Facts

Green Chili Casserold

In the News

“Genetic engineers are

1 large Onion, chopped

taking genes from bacteria,

1 Green bell pepper, chopped

viruses, and insects, and add-

ing them to fruits, grains and

2 Tbs. Oil

vegetables.” said Dr. Rebecca

3 Tbs. Lemon juice

Goldberg, a Senior Scientist

with the Environmental De-

3 cups Soy milk

fense Fund, New york Times,

June 17, 1992

1/2 cup Green chili peppers, chopped

Your only defense is to

1/2 cup Mushroom pieces

eat organic grains and pro-

duce.

1/2 cup Olives, chopped

3/4 cup Cashews, raw

1 tsp. Garlic powder

1 tsp. Onion powder

2 tsp. Salt

12 Corn tortillas, cut in pieces

Saute onion and bell pepper, then add lemon juice and set aside. Blend Cashews, onion & garlic powders, with soy milk for 3 minutes until creamy. cook oin low heat until thickened. In bowl add all the ingredients with the sauteed vegetables except the tortilla pieces. Mix well, then gently fold in the tortilla pieces. Put in pam-sprayed casserole and bake for 30 minutes at 350 F.

Serving Suggestions:

• with a guacamole salad

• with Vegetable Bean Delight p. 20

• with a fresh tossed green or vegetable salad 46

Marginal Facts

Spanish Lasagna

Replace High-Fat

Foods with these

High-Protein Foods.

18 Corn or Flour tortillas

2 cups Chili Pintos p. 18, blended

2 cups Vegetarian Carnitas beef) p. 53

Brown rice and Vegetables

2 cups Tomato Sauce p. 13

Meatless veggie chili

2 cups Bell peppers, chopped (use variety of colors)

Beans and Brown rice

1 cup Olives, chopped

Tofu products

1 cup Cashew Cheese Sauce p.64

Lentil and bean soups

Vegetable soups

Mix peppers and olives, and set aside. Place 1/4 cup of Tomato Sauce in bottom of Pam-sprayed casserole dish. Lay pasta and vegetables 6 tortillas flat and overlapping in casserole dish. Spread 1 Spaghetti with soy chunks cup of beans over tortillas, then 1cup of the Carnitas, and 1/

3 of the peppers and olives. Pour 3/4 cup of tomato sauce, In casseroles, stews, and and repeat layers starting with 6 more tortillas and continue tacos, use beans in place of to the final 6 tortillas which you will top with tomato sauce, meat Cashew Cheese Sauce, and rest of peppers and olives. Cover Top vegetable dishes with

and bake at 350 F for 30 minutes, remove cover, and bake sesame sor raw nuts 15 minutes longer.

Serving Suggestions:

• serve with lightly steamed vegetables

• a colorful green and vegetable salad

47

Tamales

1 Bell pepper, diced

2 cups Maseca, Masa Mix

1 tsp. Salt

1 tsp. Salt

1/2 cup Cilantro

1/2 tsp. Onion powder

1 Tbs. Paprika

1/2 tsp. Garlic powder

1 tsp. Mexican Oregano

2 cups Cool water

2 Tbs. Oil

2 cups Vegetarian Carnitas

Filling:

(chicken or beef)

5 Tomatoes, diced

12 dried Corn husks

1 large Onion, sliced

1 Jalapeno, cored and chopped

Mix garlic, onion powder, and salt with Maseca. Mix well. Add water little by little to make a dough over about 5 minutes or so. Divide into 12 even size balls and cover with plastic and set aside. In skillet put the first 9 ingredients for filling and simmer for 20 minutes stirring often. Remove and allow to cool a bit, then blend and set aside. Soak corn husks in cold water for 15 minutes and set aside to drain. To assemble: Cut a 6x6 square of plastic from a plastic storage bag. Press a ball of Masa on the plastic into a 3x4 inch square. Flip over onto a corn husk and gently peal away plastic leaving the Masa on the husk. Place a tablespoon of the Carnitas and a tablespoon of the sauce filling in the middle of the Masa suqre. Fold the left side of the husk oven to moisten on filing and then fold it back. Then fold the right side of the husk over and then the left side over the right. Fold the bottom inch or so of the husk behind. (Or you may tie both ends.) Lay about five extra husk flat in the bottom of your pot. If the ends are folded, stand uprith in a large pot and add water, about half the height of the tamales. Steam until all water is gone, about an hour. this can also be done in the oven at 350 F until water is gone. When done the Masa should feel firm. Remove pot from heat and leave in pot until time to serve or remove, cool, and freeze them for later use.

Varieties: you may substitute Vegetarian Carnitas with refried beans or fajita filling.

48

Marginal Facts

Gorditas

Vitamin E

the Protector

Topping:

Vitamin E will protect the

1 1/2 cups Chunky Hot Salsa p. 10

body’s cell membranes

from free-radical damage

2 Avocados, diced

that takes place when oils

2 cups Refried beans

are heated, or rancid ones

are ingested. Pesticides,

Monterey jack Cheese p. 66, sliced

herbicides, chemicals, and

other foreign substances

are stored in the fatty tis-

Gordita:

sues of animals. The more

2 cups Masa mix, Maseca

animal and dairy products

you consume, the more

2 cups Water

chemical toxins you ingest.

1 tsp. Salt

You can’t avoid eating car-

cinogenic substances if you

consistently consume the

wrong foods, and animal

fat is one of the worst!

Mix Masa with salt and water, and shape into 10 balls of equal size. Press a each ball of masa between your palms to form a 1/2 inch thick biscuit. Cook on a medium heat griddle or cast iron skillet, turning them every 2 inutes until you ge ta light crust on the outside. Slice like you would an english muffin, and sandwich between two halves, beans, salsa, avocado, and cheese.

Serving Suggestions:

• raw carrot and celery sticks

• raw cabbage salad with lemon juice and salt 49

Marginal Facts

Empanadas

Essential Fatty Ac-

ids

2 cups dried Masa

The essential fatty acids

2 Tbs. Tomato Paste

(EFA’s) are sometimes called

vitamin F. Researchers have

2 1/2 cups Water

found that all animals and hu-

2 tsp. Salt

mans require essential fatty

acids in the diet. A partial list

1/2 cup Whole wheat flour

of EFA’s include: omega-3,

1 recipe Vegetarian Carnitas p. 53

alpha-linoleic, and omega-6

linoleic acid. These cannot be

2 cups Oil

synthesized by the human

body, and therefore are

termed “essential”. More of

these EFA’s are required by

the body than all other types

Mix Masa, flour, and salt. Set aside. Dissolve tomato paste of fats or nutrients that are in water. Moisten masa mixture with water mixture. Knead “essential”. Every single cell, until mixed evenly. Divide Masa into even size balls of organ, and tissue requires a desired size. Roll out each ball as you would for a tortilla. daily supply of EFA. Omega-6 is obtained from vegetable

Put 2 Tablespoons of the Vegetarian Carnitas on 1/2 of tor- oils, but the omega-3 is often tilla then fold over and seal edges. Continue until all the lacking. The vegetable oils dough is used. Fry in med-heat oil. Brown one side, then that contain the highest amount of omega-3 include:

turn and brown the other. Place on paper towel to cool and drain off excess oil. (Add more oil as needed) Pumpkin seed oil

Canola oil

Walnut oil

Flaxseed oil

Soy oil

Serving Suggestions:

All dark, green leafy

• top with:

vegetables also contain high

Guacamole

amount of the omega-3. Flax-

Tomato salsa

seed oil has the highest con-

Chili Salsa

tent of omega-3 (52%).

Pico de Gallo

About 2 tablespoons of flax

oil daily will add a generous

supply of the essential

omega-3 fatty acids.

50

Marginal Facts

Garnachas

More on Fats

Beware of labels stating

no cholesterol. Saturated fats

10 Baked corn tortillas

can elevate cholesterol in the

1 1/2 cups Bean Spread p. 16

blood stream and damage

coronary arteries. The worst

2 cups Cabbage, shredded

fat to consume is coconut oil,

and the next is palm oil. these

3/4 cup Salsa

are claled “vegetable oils” on

1 cup Cashew Cheese p. 64 (opt.)

labels, and contain almost as

much “bad” fat as lard (pue

1 cup Water

saturated animal fat).

Saturated fat is the cul-

1 Tbs. Salt

prit behind elevated choles-

terol. Experiments suggest

that the body has trouble

changing the molecules of

To make the baked corn tortillas: dilute the salt in the water. this fat when it has been ex-Moisten each tortillas on both sides with this mixture using posed to extremely high heat, like in the hydrogenating pro-your fingers. (Do not use hot tortillas, just cool or room cess- it can be carcinogenic temperature.) Lay them singly on a cookie sheet and bake (cancer-causing). Hydroge-at 200 F until crispy then cool.

nated fats are excessive in

margarine or any oil that is

firm at room temperatue.

To assemble Garnachos: Spread bean spread on the baked Hydrogenated or hard-tortilla, top with cabbage, salsa, and cheese.

ened oils are almost impos-

(You might enjoy the cabbage more when mixed with a little sible for the system to assimi-late. Foods fried in oil, like

salt and lemon juice.)

those from fast-food chains

and many restaurants, cause

a vitamin F (“good’ polyun-

saturated fat) deficiency.

When you hydrogenate

fat, it destroys the essetial

Serving Suggestions:

fatty acids, a process used to

• serve with a Guacamole salad

prolong shelf life.

• great for quick lunches

• also good for picnics

51

Marginal Facts

Tamale Pie

Why No Dairy?

1. Ovarian cancer is

1/2 cup Olives, sliced

linked to dairy prod-

2 cups Frozen corn, thawed

ucts: the problem is the

milk sugar, not the

1/2 tsp. Onion powder

milk fat

2 cloves Garlic, chopped

2. Cataracts are also

1 tsp. Mexican Oregano

linked to galactose (a

1 tsp. Paprika

component of milk

sugar)

2 tsp. Salt

1/2 cup Green peppers, chopped

3. Lactose intolerance

2 cups Yellow corn meal

4. Food allergies

4 cups Stewed tomatoes, slightly blended

5. Contamination with

traces of antibiotics

Cook cornmeal in blended tomatoes for about 10 minutes. 6. Dairy products do not stop osteoporosis

Add remaining ingredients and mix well. Put into a Pam-sprayed casserole dish, cover, and bake at 350 F for 45 min- 7. Cow’s milk products utes. Remove cover and continue to bake another 15 min-are extremely low in

utes.

iron, and encourage

iron deficiency

8. Epidemiologic studies

of various countries

Serving Suggestions:

show a strong correla-

tion between the use of

• with Refried Beans

dairy products anad the

• sliced avocados makes a nice side dish

incidence of childhood-

• serve with a fresh green or vegetable salad onset diabetes.

Neal D. Barnard, M.D.,

President, Physician’s

Committee for Responsible

Medicin, Washington, D.C.

52

Marginal Facts

Pasto

Vegetarian Varieties

“Fresh Haystacks”

The Institute of Food

Technologists, in the July

1991 issue of Food Technol-

Baked corn chips

ogy, describes five types of

vegetarians.

Steamed brown rice

Zesty Black Beans p. 17

Semi-vegetarian

dairy foods, eggs, chicken,

Tomatoes, diced

and fish, nother animal

Olives, sliced

flesh.

Avocado, diced

Pesco-vegetarian

Cabbage salad (finely shredded green and

dairy foods, eggs, and fish,

no other animal flesh

purple cabbage with enough lemon juice to moisten and salt to taste)

Lacto-ovo-vegetar-

ian

dairy foods and eggs, no

animal flesh

Assemble on a plate in the order listed above.

Ovo-vegetarian

eggs, but no dairy foods or

animal flesh

Serving Suggestions:

Vegan

• great to serve when having company

no animal food of any type

• a fabulous complete protein

• a yummy way to eat your raw veggies

53

Marginal Facts

Quesadilla

Common Deficien-

cies in Children

8 Wheat or Spelt Tortillas

One in six are seriously

1 cup pico de Gallo p. 14

deficient in calcium.

Monterey Jack Cheese p. 66

• 1/3 of children are

Sour Cream p. 72

deficient in iron.

Vegetarian Carnitas p. 53 (opt.)

• About 50% lack suffi-

Refried beans (opt.)

cient zinc.

• Over 90% are deficient

in magnesium.

Grill flour tortillas until crispy.

• One in six lack vitamin

A.

To assemble:

grilled tortilla

• Nearly half are seriously

refried beans and /or carnitas

deficient in vitamin C.

slices of Monterey Jack Cheese

Pico de Gallo

• Nearly 1/3 are defiient

grilled tortilla

in vitamin B-6.

Top with sour cream and eat with a fork.

• One in seven are defi-

cient in vitamin B12.

• One in five are deficient

in folate.

Serving Suggestions:

• a meal in itself

• Nearly 3 million be-

tween 6 and 17 years

suffer high blood

pressure.

*It is best to have your

child checked for such defi-

ciencies as iron before

supplementing them.

54

Marginal Facts

Chili Plate

Ways to eat “5 a

Day”

Does eating five serv-

Baked tortilla chips

ings of fruits and vegetables

a day sound like a lot? If so,

Spanish Rice p. 22

try these ideas:

Green Chili tomatillo Sauce p. 11

• Serve soup: use veg-

Avocado slices

etables and legumes as

Fresh leaf lettuce (not iceberg)

a base for soups or as

added ingredients.

• Thicken sauces without

Lay lettuce leaves on a dinner plate enough to cover plate.

fat, substitute cooked

and pureed vegetables

Spread some Green Chili Tomatillo Sauce over the lettuce.

for cream or whole

In center place a large scoop of the Spanish Rice and sprop milk.

the avocado wedges around the rice. Stick tortilla chips around the borders in the salsa.

• Be creative: pasta and

stir-fry dishes are ideal

ways to serve lots of

different vegetables.

• Enhance old standbys:

add fruit to your break-

fast cereal and raw,

grated vegetables or

fuit to muffins and

cookies.

• Don’t let lettuce limit

salads: choose a wider

variety of greeens,

including arugula,

chicory, collards,

dandelion greens, kale,

mustard greens, spin-

ach, and watercress.

• Steam vegetables, and

serve over brown rice.

55

Marginal Facts

Salbutes

How Much Iron is

2 cups Masa

Too Much for Chil-

dren?

1/4 cup Whole wheat flour

1 tsp. Salt

Too much iron may be

a cause for greater concern

2 cups Water

than too little. The British

2 cups Vegetarian Carnitas p. 53 (beef)

Medical Journal reported on

a study indicating that the

1 1/2 cups Taco Salsa p. 12

practice of routinely feeding

babies iron to prevent anemia

Shredded Romaine lettuce

may increase the risk of Sud-

Sliced Tomatoes

den Infant Death Syndrome

(SIDS) or crib death.

If the child tests anemic,

then give iron supplements, if

Mix Masa, flour, salt, and water then make a dough. Roll not, do not give iron to the child. The best way to pro-into about 15 balls. Traditionally each ball is pressed into vide iron is through diet, in-tortilla size and deep fried. But you can also cook on a hot clude these iron-rich foods: griddle like a tortilla to avoid the heavy oil: it still tastes raisins, prunes, figs, leafy great.

greens, sea vegetables, win-

ter squash, tofu, grains, kid-

Top with carnitas, lettuce, tomatoes, and salsa, then serve.

ney beans, millet, rice, and

blackstrap molasses. To as-

sure absortption, add a food

source of vitamin C or a

supplement.

Serving Suggestions:

• with a fresh vegetable salad

• with chili pinto beans

• or make it a meal in itself

56

Marginal Facts

Chili Rellenos

The Magnificent 12

Eating more vegetables

10 Fresh Poblano peppers

will dramatically reduce and

prevent disease. Theses

2 cups Vegetarian Carnitas p. 53 (beef)

twelve vegetables are the

1 cup Tomato Sauce p. 13

power fighters against cancer

and heart disease-the two top

1 cup Cashew Cheese Sauce p.64

killers in our country. They

all have flowers with four

4 cups Water

petals that botanical histori-

ans describe as resembling

the crucifix or Cross, thus

they are called cruciferous.

Cut off stem ends of peppers and remove seeds. Save the Consume three, one cup servings from this list, each day.

ends for later use. Boil water and put peppers inside, cover Eat one cup raw and two cups and remove from heat. Allow to remain in water at least 5 slightly teamed, except for minutes, then remove and drain each pepper.Stuff each pep- horseradish. Use horseradish per with Carnitas and replace stem ends on pepper like a grated fresh in sauces and spreads. Alternate the veg-cap.

etables daily.

put 1/2 cup tomato sauce on bottom of baking caserole dish and lay each stuffed pepper side by side. Top with remain-Broccoli

Kohlrabi

ing tomato sauce and cheese. Bake at 350 F for 30 minutes.

Cauliflower

Kale

Turnip

Radishes

Rutabaga

Cabbage

Serving Suggestions:

Watercres

• with Pico de Gallo and chips

Brussels sprouts

• with Spanish Rice

Mustard greens

• with a fresh vegetable salad

Horseradish

57

Vegetarian Carnitas

Marginal Facts

Osteoporosis

4 cups Chicke-or Beef-style gluten

Essentials to eat

2 Green bell peppers

and avoid!

1 Onion, diced

Enjoy:

2 stalks Celery, diced

Bok choy

2 cloved Garlic

Broccoli

3 Tbs. Beef-or Chicken-style seasoning

Collard greeens

Kale

2 Tbs. Tomato paste

Turnips and tops

Watercress

1 Tbs. Dried parsley

Apples

2 Tbs. Lemon juice

Blueberries

Red grapes

3 Tbs. Oil

Avoid:

Process gluten, peppers, and celery in a meat grinder or food Animal products

processor. Saute onion and garlic in oil, adding the ground Red meat

gluten and all other ingredients. Mix tomato paste in small Saturated fats

amount of water, then add to sauteing mixture. continue to Sugar

stir until nicely browned.

Beneficial herbs:

Alfalfa

Serving Suggestions:

horestail

• good burger substitute

Kelp

• as a stuffing for many main dishes

Nettle

Primrose oil

58

Exercise

Do you enjoy walking, jogging, or cycling?

Well, if you do, you are on the right track to good health through exercise!

When the body partakes in physical activity, your heart rate is elevated which, in turn, increases your blood flow

throughout your body.

Increasing the blood circulation sends

much needed nutrients, white blood cells, and oxygen throughout

the body at a quicker pace.

Take a brisk walk each day, and

see how much younger you feel!

Exercise can help with weight problems,

decrease the aging process, aid in respiratory problems, increase muscle tone and

vitality.

Give it a try! You can’t go wrong.

Tortillas & Meat

Substitutes

60

Chicken-Style Gluten

Quickly shape into a long roll 2-3 inches Gluten:

in diameter. You may wrap it and freeze

1/4 cup Whole wheat flour

it for an hour or so for easier cutting on 3 1/2 do-Pep or gluten flour

you may slice and drop into boiling broth 1/4 cup Nutritional yeast flakes right away.

1 tsp. Garlic powder

1tsp. Onion powder

1 Tbs. Chicken-style seasoning Broth:

Put all of the broth ingredients in a large 3 cups Water

pot and bring to a boil. When a rapid boil 1/4 cup Bragg Liquid Aminos or has been reached, gently drop each piece Soy Sauce

of sliced gluten dough into the water.

Reduce heat to maintain a strong simmer

for 1 1/2 hours. When done, gently lift

Broth:

out each steak and lay in a casserole dish, 10 cups Water

plastic storage container, or plastic bags 2 Bell peppers, chopped

for freezing. Save broth, adding enough

cornstarch for a delicious gravy.

2 stalks Celery, chunked

1 large Onion, chopped

6 cloves Garlic, chopped

3 Tbs. Chicken-style seasoning Chicken-Style Steaks: 6 gluten steaks

1 cup Cornmeal

2 Tomatoes, chopped

1/4 cup yeast flakes

1/4 cup Bragg Liquid aminos or 1 tsp. onion powder Soy Sauce

1/2 tsp. garlic powder

Mix all dry ingredients of first recipe in a Bread steaks in the above breading recipe, bowl. Put water and Bragg Liquid Ami- and fry in a non-stick or Pam-sprayed skil-nos in container, then at once pour into let. Use the broth you saved as a gravy dry

and pour over the steaks.

ingredients, and mix quickly with hands.

It will bind up quickly. As you are mix-

ing,

61

Marginal Facts

Beef-Style Gluten

Gluten:

For Chemotherapy,

Toxic Heavy Metal

3 1/2 cups Do-pep or gluten four

& Radiation Dam-

1/4 cup Whole wheat flour

age

1 Tbs. Beef-style seasoning

1 tsp. Onion powder

Consume regularly:

1 tsp. Garlic powder

Apple pectin

1 tsp. Italian seasoning

Burdock root

Echinacea

1/4 cup Nutritional yeast flakes

Fiber

3 cups Water

Garlic

Ginko biloba

1/4 cup Bragg Liquid Aminos or Soy Sauce

Ginseng

Kelp

Broth:

L-Glutathione

10 cups Water

2 Bell peppers, chopped

2 stalks Celery, chopped

1 large Onion, chopped

6 cloves Garlic, chopped

1 small can Tomato paste

1 Tbs. Paprika

1/4 cup Bragg Liquid Aminos or Soy Sauce

3 Tbs. Beef-style seasoning

Follow cooking instructions for Chicken-Style Gluten on page 56. Beef-Style Gluten can be used in any recipe as a meat substitute, or can be made into steaks: Marinate 6 gluten steaks overnight in:

1/4 cup Lemon juice

1 cup Water

1/2 tsp. Salt

1/2 tsp. Garlic powder

1 large Onion sliced

In hot skillet add small amount of oil, and brown each steak.

Finally saute the onions that were also marinated, and lay on the steaks to serve.

62

Marginal Facts

Spelt Flour Tortillas

Spelt

Better tolerated than

3 1/3 cups Spelt Flour

any other grain. High in car-

bohydrates, spelt contains

1 tsp. Baking powder (aluminum-free)

more crude fiber and more

protein than wheat, including

1/2 tsp. Salt

all eight essential amino ac-

1 cup Water, cold

ids that are needed in the

daily diet to insure proper cell

1 Tbs. Oil

maintenance. The fiber in

spelt helps lower cholesterol,

and plays a role in helping

blood to clot. High in B vita-

Mix baking powder and salt in flour then add oil, and begin mins. It’s the only grain containing mucopolysaccha-

putting water in little by little until you have a moist dough. rides. Occasionally referred Your consistency should be soft and manageable. Keep to as “The Rice of Europe.”

kneading for 10 minutes. Divide into 12 even size balls.

Over 5,000 years old,

spelt is once again resuming

Roll out with rolling pin on oiled or Pam-sprayed surface, a place of prominence among

and cook on medium heat griddle. Cook about 2-3

preferred grains. Particularly

minutes on each side.

attractive to the wheat sensi-

tive, spelt is easily substituted

for wheat in recipes, and of-

fers a subtle, nutty flavor that

is welcomed by all.

Serving Suggestions:

• makes wonderful burritos

• use for Flour Enchiladas or Fajitas

• wrap your favorite sauce or spread

63

Marginal Facts

Whole Wheat Tortilla I

3 cups Whole wheat flour

“Leave your

1/2 tsp. Salt

drugs in the

2 Tbs. Oil

chemist’s pot if

1 1/4 cups cold Water

you can heal the

1/4 cup Pecan meal

patient with food”

1 Tbs. Baking powder (aluminum-free)

Hippocrates

Father of medicine

Mix all dry ingredients in bowl, then add oil and water little by little as you mix with one had. When it forms a dough, knead on a floured or oiled countertop for 10 minutes.

Divide into ball of desired size for tortillas. Cook on medium heat griddle for 2-3 minutes on each side.

Serving Suggestions:

• use for burritos, fajitas, quesadillas, and enchiladas 64

Marginal Facts

Whole Wheat Tortilla II

Breakfast

Our busy lives make a

3 cups Whole wheat flour

traditional breakfast of eggs

and bacon too time consum-

1 1/2 cups Unbleached white flour

ing to prepare, and we know

1 tsp. Salt

fat-loaded foods should not

be consumed at any meal.

2 Tbs. Oil

Fats cause the blood to be-

come sticky, and as a result it

1 1/2 cups Cold water

circulates slowly through the

1 1/2 Tbs. Baking powder (aluminum-free

brain.

Instead of eggs and ba-

like Rumford’s)

con or other fatty foods, we

need complex carbohydrates

and protein.

Protein for better brain

function, and complex carbo-

hydrates for a steady release

Mix all dry ingredients in bowl, then add oil and water little of glucose into the blood-stream maintain stable blood-

by little as you knead with your hands. When you have a sugar levels. A high-sugar

soft, flexible dough, knead out on lightly floured or oiled breakfast will cause a drop in countertop for about 10 minutes. Divide into balls the size the blood sugar, resulting in needed for the size of tortillas you will want. Cook on a a tired feeling all morning.

Children especially

medium heat griddle for 2-3 minutes on each side. Wrap in need a sound breakfast to help a towel to keep them warm until time to serve. Try to serve them think clearly and func-immediately.

tion better all day in school.

Soy milk and almond milk are

good on cereals, and if you

use fruit juice, no additional

sweetener is needed. Whole-

grain cereals are the best to

Serving Suggestions:

provide the steady energy we

need each morning.

• stuff with Huevos Rancheros for a yummy high-protein breakfast

• use with any of the burrito recipes

• be creative

65

Marginal Facts

Corn Tortilla

Harmful Additives

2 cups Maseca, Masa Mix

Avoid foods containing

the following additives,

1 3/4 cup Water

sodium nitrite

sodium nitrate

BHA

BHT

Mix Masa and water to form a dough. Divide into 15 balls prophylgallate

of equal size.

saccharin

acesulfame K

MSG

Cut 2 6x5 inch squares from a regular plastic storage bag.

artificial colorings

Place one Mesa ball between the plastic pieces and roll out artificial flavorings

with a rolling pin. Or use a tortilla press if you have one.

all preservatives

Cook on hot griddle. Leave on first side until edges look These additives are all

dry (not long) then flip to other side and when it puffs up potentially harmful to the flip back to first side for a little bit.

body.

Wrap tortillas in a towel as you remove them from the heat until ready to serve.

Serving Suggestions:

• for soft tacos

• salbutes, tostados, or enchiladas

Self-Control

When self-control or temperance is prac-

ticed, you reap a harvest of happiness. Temperance is attained when practicing balance in life.

Self-control is avoiding things which are harmful, and being balanced in things

which are good.

Practices which are harmful and should be avoided are: eating between meals, using

harmful substances such as alcohol and

tobacco, being overly active, and drinking heavily with our meals.

Exercise temperance, and you will find that life is a gift that you can enjoy with a sound peace of mind.

Cheese Substitutes

68

Marginal Facts

Cashew Cheese Sauce

There are several

valuable hints to

follow when using

1/2 cup canned Pimentos on 1/8 cup dried

oils.

2 tsp. Lemon juice

1 tsp. Onion powder

1. Purchase cold-on

1/2 tsp. Garlic powder

expeller-pressed oils

(unrefined).

3 Tbs. Nutritional yeast flakes

3/4 cup Raw cashews

2. Avoid hardened oils

(hydrogenated).

1 cup Water

1/4 tsp. Salt

3. Never reuse oil that has

been used for frying.

4. Refrigerate all oils after

Put all ingredients in blender, and blend until creamy smooth, opening.

at least 3 minutes. Put in a saucepan on low heat, and stir 5. All oils should be

until thick.

stored in a cool, dark

cupboard.

6. Never consume oil that

smells rancid.

Serving Suggestions:

• use for Chili con Queso

7. Olive oil maintains a

• use over nachos

longer shelf life than

• use for anything you would normally use cheese on most oils.

8. Don’t let oils heat to

smoking.

9. To saute or stir fry, use

2 tablespoons of water

in the oil.

69

Marginal Facts

Velveta-like Cheese

“What? Know ye

1/3 cup Emes unflavored gelatin

not that your

1 cup Water

body is the

1/4 cup Tahini (sesame butter0

temple of the

1/3 cup Lemon juice

Holy Ghost

1 cup Water

which is in you,

1/2 cup Pimento

which ye have of

1 lb. Tofu

God, and ye are

1/4 cup Nutritional yeast flakes

not your own?

1 Tbs. Onion powder

For ye are bought

1/2 tsp. Garlic powder

with a price there-

2 1/2 tsp. Salt

fore glorify God

2 cups cooked Cornmeal mush, unsalted

in your body, and

in your spirit,

which are God’s.”

Bring first cup of water to a boil, and stir in gelatin. Blend smooth next 5 ingredients. Empty into bowl. Blend smooth remaining ingredients with gelatin water. Mix together all I Corinthians 6:19-20

ingredients. Put in greased container and refrigerate until firm. Turn out and slice.

70

Marginal Facts

Monterey Jack Cheese

Vitamin B12

1/2 cup Water

Vitamin B12 require-

ments can be met by eating.

1/4 cup Emes unflavored gelatin

3/4 cup boiling Water

tempeh

alfalfa

1 cup Cashews

sea vegetables

kombu

1/2 cup Nutritional yeast flakes

wakame

1 1/2 tsp. Salt

nutritional yeast flakes

1 tsp. Onion powder

If you are on a strict

vegetarian diet and are not us-

1/4 tsp. Garlic powder

ing any of the above, you may

1/4 cup Lemon juice

want to take a B12 supple-

ment. Spirulina is a good

addition to any diet,

provideing a high amount of

B12, B-complex, beta-caro-

tene, gamma-linolenic acid,

Soak gelatin in 1/2 up of water in blender while assembling all eight essential amino acis plus 10 non-essential nutri-remaining ingredients. Pour boiling water over soaked ents, such as vitamin E, folic gelatin and whiz briefly to dissolve. Cool slightly. acid, digestive enzymes, Add cashews and liquefy thoroughly. Add remaining chlorophyll, and iron.

Spirulina is available in tab-

ingredients. Liquefy until mixture is creamy. Pour into let or powder from a health

container cool slightly. Cover and refrigerate overnight food store.

before using. Slice and serve.

Serving Suggestions:

• in place of regular cheese in any recipe 71

Divine Strength

Oftentimes the words, “I can’t make

it,” arise when makin gchoices. But the

“can’t” can be turned into “can.” It’s true that from our human standpoint oftentimes situations seem worse than they really are, especially when making choices on our

lifestyle.

Breaking away from old practices and tak-

ing on near positive ways can sometimes

apear

overwhelming.

Be encouraged! There is help available

in times of need. Consider the words, “You are fearfully and wonderfully made.” The Divine Creator who made you and me

knows each need we have. Why not make

Him a part of our daily lifestyle. Today, commit your life to Him, and you will see that He is willing and able to bring you

through every trial. He has promised to

‘never leave us or forsake us.” In Him we are made strong. So, whenever you are

tempted to think, “I can’t make it”! Just remember the promise, “I can do all things through Christ which strenthens me.”

This page intentionally left blank!

Dressings

74

Marginal Facts

French Dressing

What is the Healthi-

est

1 cup Canola oil

Vegetable?

1/3 cup Lemon juice

Recent studies at the

1/3 cup Honey

Center for Science in the

Public Interest have found

1 Tbs. Paprika

sweet potatoes to be the

healthiest of all vegetables.

3/4 cup Tomato puree, canned

The study was based on

1 Tbs.+1 tsp. Onion powder

the percentage of the Recom-

mended Daily Allowance for

1 Tbs.+1/2 tsp. Garlic powder

six nutreints: vitamin A, vi-

tamin C, calcium, iron, folate,

1 1/2 tsp. Salt

and copper in each vegetable.

Raw carrot was second, fol-

lowed by collard greens, red

peppers, kale, dandelion

Blend all ingredients on high for 30 seconds. Put into greens, spinach, and broccoli.

dressing containers and chill.

Serving Suggestions:

• use for anything for which you would normally use a store-bought French dressing.

75

Marginal Facts

Olive Dressing

“ I beseech you there-

fore, brethren, by the mercies

1 cup Soy milk

of God, that ye present your

1/2 tsp. Salt

bodies a living sacrifice, holy,

acceptable unto God, which

1 tsp. Onion powder

is your reasonable service.

And be not conformed to this

1/2 cup Canola oil

world: but be ye transformed

1/2 cup Black olives, pitted

by the renewing of your

mind, that ye may prove what

1 Tbs.+1 tsp. Lemon juice

is that good, and acceptable,

and perfect, will of God.”

Romans 12:1-2

Blend first four ingredients on high for 10 seconds. While blender is running, slowly dribble in oil. Blend for one full minute after all oil has been added. Stop blender and add olives. Whiz for 5-10 seconds. Stop blender and stir in lemon juice.

Serving Suggestion:

• delicious on any salad

76

Marginal Facts

Garlic Dressing

Peppers, Green &

Red

1 cup Canola or Olive oil

These sweet peppers

contain more vitamin C than

3 large cloves Garlic

citrus fruits. Because of their

1 tsp. Salt

extra high vitamin C content

they are good for all types of

1/2 cup Lemon juice

illnesses. Cancer and most

degerative diseases thrive in

an acid environment, as a re-

sult sweet peppers are a good

Blend all ingredients on high for 20 to 30 seconds until white substitute for citrus fruits.

and creamy.

Serving Suggestions:

• wonderful light salad dressing

• good way to get raw oils

77

Marginal Facts

Soy Mayonnaise

Healthy Tip

Fresh herbs can be

chopped and frozen for later

1 1/2 cups Soy milk

use in cooked dishes. Freez-

3/4 tsp. Salt

ing will help keep them fla-

vorful and there’s no need to

3/4 tsp. Onion powder

defrost before using.

1 1/2 cups Canola oil

3 Tbs. Lemon juice

Blend first three ingredients on high for 5-10 seconds.

Slowly dribble in oil, blending for an additional full minute after all oil has been added. Stop blender and stir in lemon juice. Put into covered container and chill.

78

Marginal Facts

Sour Cream

Sunflower Seeds

These wonderful seed

1 cup Water

are full of B vitamins, phos-

phorus, potassium, and much

1 cup raw Sunflower seeds

more. Make sure the seeds

1 tsp. Salt

have not been overcooked in

“bad” oils, or that they

1 tsp. Onion powder

are not rancid.

They should not be too

1/2 tsp. Garlic powder

dark in color, nor should there

1/3 cup Lemon juice

be several colors. Look for

fresh, medium gray seeds that

are sealed, or kept under re-

frigeration.

Blend all ingredients on high for a few minutes until creamy.

May need to add more water. If so, add only a couple tablespoons at a time. You don’t want it to be runny.

Serving Suggestions:

• on a baked potato

• on your enchiladas

• inside your vegetable fajitas

79

Index

A

circulation 16, 59

colds 15

absorption 16

colds and fever 15

alcohol 67

collard greens 75

alfalfa 30

colon 11

alpha-linoleic 50

colon cancer 45

amino acids 20

commit your life 72

antibiotics 52

Common Deficiencies in Children 54

antioxidants 15

complex-carbohydrate 28

appendicitis 13

congestive heart failure 26

Apples 45

constipation 21, 45

aspirin 30

copper 20, 75

asthma 15

cruciferous 57

Avocados 8

D

B

dandelion greens 75

B vitamins 28, 79

decrease the aging process 59

B-complex 71

degerative diseases 77

B-complex vitamins 27

digestion 16

B-vitamins 20

digestive disorders 13

bacteria 46

digestive enzymes 71

Basil 14

disease prevention 43

Beans 20

diseases 7

Beans and Bloating 19

disinfectant 14

beta-carotene 71

Divine Creator 72

blood purifier 11

Divine Strength 72

blood-cholesterol 45

blood-sugar levels 45

E

bowels 16

eating between meals 67

broccoli 75

enemas 11

bronchitis 15

Essential Fatty Acids 50

bronchitis and croup 15

excessive sodium intake 26

C

exercise 5, 59

calcium 20, 42, 75

F

cancer 7, 77

fat 20

cancer prevention 43

Fats 30

capsaicin 12

fatty acids 30

carbohydrates 42

fennel seeds 19

carcinogenic 49

Fiber 45

carcinogens 45

fiber-rich diet 21

carotene 13

Five a Day 43

carotinoids 7

folate 75

carrot 75

folic acid 71

cell membranes 49

chemical toxins 49

G

Chili Peppers 12

chlorophyll 7, 71

gamma-linolenic acid 71

cholesterol 20, 22, 42, 51

Garlic 10

Christ 72

glycerin 30

Grains 28

Oregano 14

Green & Leafy 7

Osteoporosis 58

osteoporosis 52

H

Ovarian cancer 52

ovo-vegetarian 53

healthy muscle function 26

Healthy Tip 78

P

heart disease 15

hemorrhoid 21

Peppers, Green & Red 77

hemorrhoids 45

percent of fat 9

herbicides 49

perspiration 16

high blood pressure 26

pesco-vegetarian 53

high-protein 42

phosphorus 79

How Much Iron is Too Much for Children? 56

polyunsaturated fat 51

hydrogenated fat 51

Possible Therapeutic Benefits of consuming Beans. 22

hypertension 26

potassium 20, 42, 79

premenstrual syndrome 26

I

Preventing Constipation 21

Proper Rest 5

Importance of Water 16

Health Laws 5

insects 46

intestinal disorders 30

R

intestinal gas 19

intestinal parasites 14

red peppers 75

iron 20, 75

relaxation 5

iron deficiency 52

Replace High-Fat Foods with these High-Protein Foo 47

respiratory problems 59

K

Rice 27

kidney disease 26

S

L

Salt 26

saturated fats 51

lacto-ovo-vegetarian 53

self-control 67

Lemon Juice

semi-vegetarian 53

linoleic acid 50

sensitive stomachs 42

lipids 30

sleep 5

lung infection 15

sodium 20, 26

lycopene 13

sore throat 15

M

Soybeans 23

spinach 75

magnesium 20

Spirulina 71

minerals 7, 43

Sprouting Directions 44

More on Fats 51

Sprouts 44

mucous 12

sunflower seeds 79

muscle tone 59

T

N

temperance 67

no-fiber foods 21

The Correct Balanced Diet 29

Nutrition 40

The Magnificent 12 57

There are several valuable hints to follow when us 69

O

tobacco 67

obesity 45

Tofu 42

omega-3 50

TofuThe Most Versatile Protein 42

omega-6 50

Tomatoes 13

Onions 15

toxins 13

U

ulcers 11

uric acid 13

urination 16

V

vegan 53

viruses 46

vitamin A 75

Vitamin B12 71

vitamin C 75, 77

vitamin E 71

Vitamin E the Protector 49

Vitamin K 30

vitamins 7, 43

W

Ways to eat “5 a Day” 55

weight problems 59

What is the Healthiest Vegetable? 75

white blood cells 59

Why No Dairy? 52

Z

zinc 20

Bibliography

The information printed in the “Marginal Facts” sections were obtained from the following sources:

Balch, J., Balch, P. Prescription for Nutritional Healing, Garden City Park, N.Y., Avery Publishing Group, Inc., 1990

Balch, j., Balch, P. Prescription for Dietary Wellness, Greenfield, Indi-ana, P.A.B. Publishing, Inc., 1992

The Holy Bible, King James Version

White, E., Testimonies Volume 7, Hagarstown, Maryland, Review and Herald

publishing

Document Outline

- Library Home Page

- Contents

- Dedication

- Introduction

- Salsa and Salads

- Rice & Tortilla Dishes

- Burritos

- Entrees

- Tortillas & Meat Substitutes

- Cheese Substitutes

- Dressings

- Index

- Bibliography

- Index

- A

- absorption

- alcohol

- alfalfa

- alpha-linoleic

- amino acids

- antibiotics

- antioxidants

- appendicitis

- Apples

- aspirin

- asthma

- Avocados

- B

- B vitamins

- B-complex

- B-complex vitamins

- B-vitamins

- bacteria

- Basil

- Beans

- Beans and Bloating

- beta-carotene

- blood purifier

- blood-cholesterol

- blood-sugar levels

- bowels

- broccoli

- bronchitis

- bronchitis and croup

- C

- calcium

- cancer

- cancer prevention

- capsaicin

- carbohydrates

- carcinogenic

- carcinogens

- carotene

- carotinoids

- carrot

- cell membranes

- chemical toxins

- Chili Peppers

- chlorophyll

- cholesterol

- Christ

- circulation

- colds

- colds and fever

- collard greens

- colon

- colon cancer

- commit your life

- Common Deficiencies in Children

- complex-carbohydrate

- congestive heart failure

- constipation

- copper

- cruciferous

- D

- dandelion greens

- decrease the aging process

- degerative diseases

- digestion

- digestive disorders

- digestive enzymes

- disease prevention

- diseases

- disinfectant

- Divine Creator

- Divine Strength

- E

- eating between meals

- enemas

- Essential Fatty Acids

- excessive sodium intake

- exercise

- F

- fat

- Fats

- fatty acids

- fennel seeds

- Fiber

- fiber-rich diet

- Five a Day

- folate

- folic acid

- G

- gamma-linolenic acid

- Garlic

- glycerin

- Grains

- Green & Leafy

- H

- healthy muscle function

- Healthy Tip

- heart disease

- hemorrhoid

- hemorrhoids

- herbicides

- high blood pressure

- high-protein

- How Much Iron is Too Much for Children?

- hydrogenated fat

- hypertension

- I

- Importance of Water

- insects

- intestinal disorders

- intestinal gas

- intestinal parasites

- iron

- iron deficiency

- K

- kidney disease

- L

- lacto-ovo-vegetarian

- Lemon Juice

- linoleic acid

- lipids

- lung infection

- lycopene

- M

- magnesium

- minerals

- More on Fats

- mucous

- muscle tone

- N

- no-fiber foods

- Nutrition

- O

- obesity

- omega-3

- omega-6

- Onions

- Oregano

- Osteoporosis

- osteoporosis

- Ovarian cancer

- ovo-vegetarian

- P

- Peppers, Green & Red

- percent of fat

- perspiration

- pesco-vegetarian

- phosphorus

- polyunsaturated fat

- Possible Therapeutic Benefits of consuming Beans.

- potassium

- premenstrual syndrome

- Preventing Constipation

- Proper Rest

- Health Laws

- R

- red peppers

- relaxation

- Replace High-Fat Foods with these High-Protein Foo

- respiratory problems

- Rice

- S

- Salt

- saturated fats

- self-control

- semi-vegetarian

- sensitive stomachs

- sleep

- sodium

- sore throat

- Soybeans

- spinach

- Spirulina

- Sprouting Directions

- Sprouts

- sunflower seeds

- T

- temperance

- The Correct Balanced Diet

- The Magnificent 12

- There are several valuable hints to follow when us

- tobacco

- Tofu

- TofuThe Most Versatile Protein

- Tomatoes

- toxins

- U

- ulcers

- uric acid

- urination

- V

- vegan

- viruses

- vitamin A

- Vitamin B12

- vitamin C

- vitamin E

- Vitamin E the Protector

- Vitamin K

- vitamins

- W

- Ways to eat “5 a Day”

- weight problems

- What is the Healthiest Vegetable?

- white blood cells

- Why No Dairy?

- Z

- zinc

Table of Contents

Dedication ……………………………………………………………………….. 2

Introduction …………………………………………………………………….. 3

Salsa and Salads……………………………………………………………….. 6

Rice & Tortilla Dishes …………………………………………………….. 25

Burritos …………………………………………………………………………. 32

Entrees ………………………………………………………………………….. 41

Tortillas & Meat Substitutes …………………………………………….. 60

Cheese Substitutes ………………………………………………………….. 68

Dressings……………………………………………………………………….. 74

Index …………………………………………………………………………….. 80

Bibliography ………………………………………………………………….. 83

circulation 16,

59

colds 15

alcohol 67

collard greens 75

alfalfa 30

colon 11

alpha-linoleic 50

colon cancer 45

amino acids 20

commit your life 72

antibiotics 52

Common Deficiencies in Children 54

complex-carbohydrate 28

appendicitis 13

congestive heart failure 26

constipation 21,

cruciferous 57

Avocados 8

79

B-complex 71

degerative diseases 77

B-complex vitamins 27

bacteria 46

Basil 14

disease prevention 43

diseases 7

Beans and Bloating 19

exercise 5,

42,

capsaicin 12

carcinogenic 49

22,

51

Garlic 10

Osteoporosis 58

ovo-vegetarian 53

Healthy Tip 78

percent of fat 9