Food for Thought Healthy Cooking Club - Issue 2 – April 8, 2018 Page 1

Food For Thought Issue 2 April 8, 2018

Contact: Dany Raymond – 0417408736 Email: danyraymond@gmail.com

Certified C.H.I.P Facilitator & Certified Depression Recovery Program Director “Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers”.3 John 1:2

elcome to the Food for Thought Healthy Cooking

Club ☺. We meet once a month for a cooking demonstration or workshop, and to share a healthy meal or snack and learn about the benefits of a wholefood plant-based diet. All recipes are free from animal products and refined sugar. If you have any special dietary requirements, please let me know… Cost: $10 per person per session, unless otherwise mentioned. Please pay on attendance.

GOD’S NUTRITION Again and again I have been shown that God is trying to lead us back, step by step, to His original design,—that man should subsist upon the natural products of the earth. Vegetables, fruits, and grains should compose our diet. Not an ounce of flesh meat should enter our stomachs. The eating of flesh is unnatural. We are to return to God’s original purpose in the creation of man. Is it not time that all should aim to dispense with flesh foods? How can those who are seeking to become pure, refined, and holy, that they may have the companionship of heavenly angels, continue to use as food anything that has so harmful an effect on soul and body? How can they take the life of God’s creatures that they may consume the flesh as a luxury? Let them, rather, return to the wholesome and delicious food given to man in the beginning, and themselves practice, and teach their children to practice, mercy

toward the dumb creatures that God has made and has placed under our dominion.

Ellen G White, Counsels on Diet and Foods, p. 380

.

EAT TO LIVE By Lisa Schweitzer

The Promise

Losing 20-plus pounds is a great

accomplishment, and Joel Fuhrman, MD,

aims to help you do that with his book, Eat

to Live.

Eat to Live isn't just about losing weight

without feeling deprived or hungry. It's

also about improving your blood

pressure, cholesterol, and more.

The 6-week plan shows that if you eat

foods that are high in nutrients and low in

calories, you can eat more and feel fuller

for longer. Fuhrman calls this a

"Nutritarian" diet.

On this plan, you cut down on some carbs

(bread, pasta), sugar, and oil. You also quit

meat and dairy for at least 6 weeks, and eat

more whole fruits, vegetables, beans and

other legumes, and whole grains.

What You Can Eat and What

You Can't In unlimited quantities, you may eat:

• Raw veggies

• Steamed or cooked green

vegetables, eggplant, mushrooms,

peppers, onions, tomatoes,

carrots, cauliflower, and more

W

Food for Thought Healthy Cooking Club - Issue 2 – April 8, 2018 Page 2

• Beans and other legumes.

Fuhrman suggests eating 1 cup

daily to benefit fully from the

fiber and resistant starch, which

helps you feel full and passes

through the intestine without

being digested.

• At least four fresh fruits per day,

but no juice. You can have frozen

fruit, but not canned. You can use

dried fruit sparingly, as a sweet

accent.

In limited quantities, you may eat:

• 1 cup per day of cooked starchy

vegetables or whole grains

(winter squash, corn, potatoes,

rice, bread, cereal)

• 1 ounce per day of raw nuts and

seeds

• 2 ounces per day of avocado (1/5

of a medium avocado is 1 ounce)

• 2 tablespoons per day of dried

fruit

• 1 tablespoon per day of ground

flaxseed

Off-limits:

• Dairy products

• Animal products

• Snacks between meals

• Fruit juice

• Oils

• Processed foods

Healthy Recipes for Your Birthday

STRAWBERRY COCONUT MOCKTAIL

Ingredients:

Strawberries Frozen & Fresh Coconut Water

Preparation:

Place the frozen strawberries in your

blender.

Add coconut water and blend

.

.

Variation

Add some Coconut Cream and maple syrup to the above juice and blend.

HORSD’OEUVRES

Food for Thought Healthy Cooking Club - Issue 2 – April 8, 2018 Page 3

VEGAN ZUCCHINI AND KALE SLICE

Drizzle olive oil

1 onion, diced

1 garlic clove, crushed

500g zucchini, grated

1 big handful roughly torn kale

leaves

2 teaspoons curry powder

Big pinch of salt

350g extra firm tofu

200ml Vitasoy Soy Milky

1 Tbs nutritional yeast

2 Tbs self-raising flour

2 tsp dijon mustard

PREPARATION:

VEGAN ZUCCHINI AND KALE SLICE

1. Preheat your oven to 180 degrees Celsius. In a fry pan on medium to high heat, add the oil and

onion and sauté until transparent.

2. Wrap the grated zucchini in a cloth and squeeze to discard the excess liquid.

3. Add in the garlic, kale and grated zucchini to the pan, season with salt and pepper and sauté

until the zucchini has softened. Remove from the heat and set aside.

4. In a food processor, add the curry powder, salt, tofu, Vitasoy Soy So Milky, nutritional yeast,

flour and mustard and blend until smooth.

5. Combine the creamy mixture from the processor and the zucchini mixture and pour it into a

25cm x 25cm lightly greased tin.

6. Bake for 50 minutes to 1 hour until lightly browned on top and a skewer comes out clean.

Allow to cool and put in the fridge until needed.

VEGAN PESTO Ingredients

60 grams spinach, fresh.

40 grams basil, fresh.

100 grams pine nuts.

2 cloves garlic

1-2 Tbs lemon juice.

2 Tbs nutritional yeast.

½ tsp himalayan sea salt.

4 Tbs extra virgin olive oil.

Blend all ingredients and place in a jar in the refrigerator.

“Do you not know that your bodies are of the Holy Spirit, who is in you, whom you have received from God? You are not your own.” 1

Corinthians 6:19

Food for Thought Healthy Cooking Club - Issue 2 – April 8, 2018 Page 4

Dessert

CHOCOLATE CAKE

Ingredients

1¼ cup self-raising flour

3/4 cup Panela or Coconut sugar or any

organic sugar

⅓ cup organic cacao powder

1Tbs baking powder (aluminium free)

½ tsp salt

1 cup warm soy milk

1 tsp vanilla extract

⅓ cup olive oil

2 Tbs apple cider vinegar

Glaze

½ cup Panela or coconut or organic

sugar

4 Tablespoon dairy free margarine (eg

nuttelex)

2 Tablespoon soy milk

2 Tablespoon cacao powder

2 teaspoon vanilla extract

For the Cake

1. Prepare a cake tin by lining it with Glad bake.

2. Preheat oven to 180C.

3. In a bowl, add all the dry ingredients - the flour, sugar, cocoa powder, baking soda and baking

powder and salt and mix with a fork or whisk.

4. Add the warm soy milk, vanilla extract, olive oil and vinegar.

5. Mix the ingredients together until smooth and creamy.

6. Bake for 30 minutes. Cool on a cooling rack.

For the Glaze

1. In a small saucepan bring the sugar, margarine, soy milk and cacao powder to a boil, stirring

frequently.

2. Simmer for 2 minutes, remove from heat and stir for an additional 5 minutes.

3. Stir in the vanilla extract.

4. Pour the glaze on the cake and let it cool for one hour.

Brought to you by Dany’s Kitchen – Purely Vegan