CHINA STUDY PDF ITA
[pdf] quotations from chairman mao tse-tung - quotations from chairman mao tse - tung ☆ foreign language press p e k i n g cómo obtener un visado chino. The China Study PDF by T. Colin Campbell and Thomas M. Campbell presents the astonishing findings of the China–Cornell–Oxford Project. The China Study Libro In Italiano Di T Colin Campbell. [pdf] quotations from chairman mao tse-tung - quotations from chairman mao tse -tung ☆ foreign.
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"The China Study describes a monumental survey of diet and death rates " Colin Campbell's The China Study is an important book, and a. PDF | On Dec 1, , Daniel Redwood and others published The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling. the china study pdf - socakajak-klub - "the china study is the account of a ground- breaking research study that provides the answers long sought by physicians.
Books, Audiobooks and Summaries. Colin Campbell and Thomas M. Campbell presents the astonishing findings of the China—Cornell—Oxford Project, a two-decade-long observational analysis of the relationship between nutrition and chronic illnesses in rural China. And the conclusions? A whole-food, plant-based diet works wonders; and animal-based proteins cause cancer — and many other bad things. Who does?
Especially in the USA. The facts prove this. Just take diabetes for example: Quite literally, you are what you eat. So, you have to start taking your eating habits a bit more seriously! Fortunately, T. Colin Campbell and Oxford and Cornell and China did that for you about 40 years ago. So, they conducted a large observational study in rural China , aiming to understand better the correlation between health and diet. For three reasons. First of all, the Chinese society is genetically homogenous.
In other words, all Chinese have pretty much the same chance of getting one disease or another. However, this is not backed by the available data, which shows that the illness rates vary from one region to another by high margins. It included 65 different Chinese regions, and at least individuals from each, totaling 6, people! German physiologist Carl von Voit is considered to be the father of modern dietetics.
And, he realized — contrary to pervading opinion — that 48g of daily protein intake may just be enough for any human being. And this is exactly what the China Study conclusively proved! Chinese regions whose diet was low-fat plant-based lived much healthier lives than those who had traditionally opted for a protein-high animal-based diet.
You see, tumors develop from foci, which are in turn created by enzymes, which are primed to become cancerous. Ironically, them becoming cancerous has nothing to do with carcinogens, and a lot to do with protein intake!
Carcinogens, in other words, are helpless in the absence of certain enzymes. And these enzymes are not present in people with low-protein diet. Be a Vegan. Science Says So. The China Study was conducted in the s by two top universities Oxford and Cornell and the Chinese government. How does it affect your food habits?
Well, for one, it conclusively proved that people who eat plants are significantly healthier than people who eat animals. And, secondly, it stipulated the reasons why this might be true. The China Study discovered that animal-based proteins are bad for your health. And that plant-based diet helps your body fight carcinogens.
This goat seemed to be rather curious and attentive to what I was doing. He often came to the fence to follow me around the yard. I started feeding him some of my kitchen scraps, undoubtedly making him even more attentive. He was the first thing I saw each morning when I went outside, and a neighbor claimed that when I returned from work, the goat would hear my motorcycle, come running to the side of the fence next to my yard, and wait for me. I became attached to the goat, who patiently waited for me each day, morning and evening.
One day I came home and saw something that really disturbed me. As I pushed my motorcycle up the back yard, I looked toward the pasture for the goat. There he was — dangling from the fence. His throat had been cut, and his blood was splattered across my yard. His eyes seemed to be following me as I pushed my motorcycle up the path. Those eyes were no longer smiling; they were pleading, in deep pain, almost begging me to help.
But I could not do anything. His blood continued to flow slowly through my yard. I felt sick. I could not eat it. It was the meat of my friend the goat, and I could not help but see his pleading eyes.
This was when I stopped eating meat altogether. At this time, my father was still conducting his research.
And everything he was finding suggested that from a health perspective, eliminating animal-based foods and eating a whole food, plant-based diet was absolutely essential. As stated in The China Study p. Never before has there been such a mountain of empirical research supporting a whole foodj plant'based diet.
Dean Ornish and Caldwell Esselstyn Jr. We now have the knowledge to understand how this actually works. International comparisons between countries show that populations subsisting on traditional plant-based diets have far less heart disease, and studies of individuals within single populations show that those who eat more plant-based foods not only have lower cholesterol levels but also less heart disease. We now have a deep and broad range of evidence showing that a whole foodi plant-based diet is best for the heart.
Never before have we had such a depth of understanding of how diet affects cancer both on a cellular level as well as a population level. Published data show that animal protein promotes the growth of tumors. Animal protein increases the levels of a hormone, IGF-1, which is a risk factor for cancer, and high-casein the main protein of cow's milk diets allow more carcinogens into cells, which allow more dangerous carcinogen products to bind to DNAj which allow more mutagenic reactions that give rise to cancer cellsj which allow more rapid growth of tumors once they are initially formed.
Data show that a diet based on animal-based foods increases females' production of reproductive hormones over their lifetimej which may lead to breast cancer. We now have a deep and broad range of evidence showing that a whole food, plant-based diet is best for cancer. Never before have we had technology to measure the biomarkers associated with diabetes, and the evidence to show that blood sugar, blood cholesterol, and insulin levels improve more with a whole food, plant-based diet than with any other treatment.
A broad range of international studies shows that type 1 diabetesj a serious autoimmune disease, is related to cow's milk consumption and premature weaning. We also have tantalizing evidence linking multiple sclerosis with animal food consumption and especially dairy consumption. Dietary intervention studies have shown that diet can help slow, and perhaps even halt, multiple sclerosis. We now have a deep and broad range of evidence showing that a whole food, plant-based diet is best for diabetes and autoimmune diseases.
Never before have we had such a broad range of evidence showing that diets contairuing excess animal protein can destroy our kidneys. Kidney stones arise because the consumption of animal protein creates excessive calcium and oxalate in the kidney. We know now that cataracts and age-related macular degeneration can be prevented by foods containing large amounts of antioxidants. In additionj research has shown that cognitive dysfimction, vascular dementia caused by small strokesj and Alzheimer's are all related to the food we eat.
Investigations of human populations show that our risk of hip fracture and osteoporosis is made worse by diets high in animal-based foods. Animal protein leaches calcium from the bones by creating an acidic environment in the blood.
We now have a deep and broad range of evidence showing that a whole food, plant-based diet is best for our kidneys, bonesy eyesy and brains.
More research can and should be done, but the idea that whole food, plant-based diets can protect against and even treat a wide variety of chronic diseases can no longer be denied. No longer are there just a few people making claims about a plant-based diet based on their personal experience, philosophy, or the occasional supporting scientific study.
Now there are hundreds of detailedj comprehensive, well-done research studies that point in the same direction. Armed with, my father's research and my own personal beliefs and experiences, I began consuming a diet that was close to being completely plant-based: I have tried to use food not only to nourish them but also to create tasty and healthy dishes. Here are some common questions, followed by my answers: Do children who are raised on a plant -based diet lack nutrients? How does this diet affect their physical and mental growth?
Based on the experiences I have had with my sons, I see no evidence that being raised on a plant-based diet has stunted or damaged their physical or mental growth. In fact, it has been quite the opposite. Since entering school, they have consistently earned close to all As and have been very alert and quick-witted. Both have won countless academic and athletic awards. Furthermorej they have rarely been fiick.
So I would say a plant-based diet has not harmed them in the least. Instead, it has nourished their mental and physical potentials. What do they drink?
When you consume enough calories from whole plant-based foods, plant foods provide all the calcium you need. In place of cow's milk, the boys use rice milk on their cereal; in place of other dairy products in recipes, we substitute soy milk or rice milk.
We also use these same products in plant-based desserts and ice cream. With most meals, we drink water. We try to drink at least six to eight glasses of water a day. Moreover, you will receive a Kealtliier protein since plant protein is less likely to promote cancer growth and increase blood cholesterol levels associated with heart disease.
What about when they go to school? How do the other children respond to their diet? In schools the boys take their own lunches from home. Often they bring leftovers from dinner the night before or from earlier in the week. My younger son would call it "the mystery mix" and ask his friends to guess what he was eating.
The more different and strange his food appeared, the more he would enjoy the game. One of his favorite "mystery mixes" was Dominican Beans, served with Fiesta Potato Salad, which has a bright pink tinge from beets. As is the case with many things in life, it was my sons' attitude toward their dietary preferences, and the fact that they felt comfortable with who they were and why they ate this way, that made it easy for them. Now that they are older, they no longer engage in this game.
My sons' friends and their families respect my sons' dietary choices and have never forced or bullied them into eating meat or dairy products. Fiowever, when my sons travel or go on vacation with their friends' families, I will usually pack food for them to take, often rice milk and additional fruit or snacksj sometimes liummus.
Regardless of the specific restaurant, my sons know what they can order. They have occasionally visited friends who didn't know what to feed them. It has always worked out, even when we lived in areas of the Deep Souths where vegetarianism is rare. During the two years that we lived in a small town in Mississippi, my sons' friends' parents were some of the most accommodating people of all. I think the answer has to do with the family environment.
Children will generally eat the foods that their parents eat. Neither of my sons eats olives. My sister-in-lawj however, loves black olives; she cooks with them all the time. As toddlers, her children ate them often. Fortunately for my sons, I love plant-based food, so I have always cooked different dishes with a lot of fresh vegetables, grainsj and legumes.
This is what they see on a daily basis. But it's more than what you eat in front of them. It's also important to invite children to help in the kitchen, tiave them select a recipe, and if they can, have them prepare the dishj or at least assist you. By being personally involved in preparing meals, children are more motivated to eat what they prepare. As my sons helped with this cookbook and prepared different dishes, they were much more willing to try new food, especially the dishes that they prepaied.
Antonia Demas, who has her PhD in education, nutritionj and anthropology from Cornell University, has done research showing that children who prepare their own food are wilUng to eat their own dishes, even if the dishes contain vegetables that the kids previously disliked. Kids who cook take pride in the food they prepare and will be more excited to try new things. Demas has created a curriculum called 'Tood Is Elementary" available at wvvw.
This categorization is to make you aware of the different parts of the plant and to help you think about consuming all parts of the plant. We created these categories rather simply. Leaves include all lettucesj kalej spinach, celery, collards, Swiss chardj cabbagej and so on. Fruits are the parts of plants that contain seeds, such tomatoes, apples j peppers, cucumbersj pumpkins, and oranges. Grains consist of the seeds themselves: Legumes are made up of all the different types of beans: Flowers are broccoli, cauliflower j dandelionsj etc.
For nuts, I include all tree nuts. Almost every part of the plant is edible, nutritious, and delicious, and has a different nutrient composition. So it's important to consume a variety of the categories in order to obtain a full complement of nutrients on a given day and across a week or month.
To help you with thisj throughout this cookbook there are symbols denoting which part of the plant is being used in the recipe as shown on the next page.
ROOTS have lots of carbohydrates; some have carotenoids. NUTS are loaded with omega-3 fats, vitamin E, and protein. To be consistent with the message in The China Study and especially its sequel. Whole, nutrient compositions are not presented with the recipes. Nutrient contents in different samples of the same f ood often are highly variable, leading consumers to be concerned with trivial and meaningless differences instead of the far more important health characteristics of food variety and wholesomeness.
For instance, rootSj seedsj and tree nuts store energy and are generally higher in fat and carbohydrates. They are critical components in starting the next generation of plantSj especially in generating plant growth when the weather becomes favorable. If fat is a plant's predominant form of energy storagej as is the case for beanSj peaSj and tree nuts, that plant will also need to include substances that Kelp prevent the fat from spoiling and becoming rancid through oxidation.
The solution to this is antioxidantSj such as vitamins and some minerals e. Some plants store carbohydrates as a source of energy for their offspringj such as the starch in cereal grains and tubers.
In a plant'based dietj about 80 percent of our total energy consumption comes from foods that store most of their energy as carbohydrates and ftit. When these energy-containing foods are growing in an environment where they need to be protected from the elements, while waiting for new plant growth they use tough fibers to create a shell-like outer coat, such as the bran layer of grains this is what we mean by "whole" grains: Most plants use fiber to create a rigid structure to keep them erect. We humans use these fibers, many of which we do not digest, to effectively carry our food through our intestinal tracts— a very normal and healthy process.
Because plants use the carbon atom 1 to create the basic chemical structure of organic molecules fats, carbohydrates, proteins, and vitamins and 2 to transport energy during its metabolism in our bodies, carbon needs to be 'Tixed" in the plants.
Plants capture carbon dioxide from the air during photosynthesis; the carbon dioxide is then loaded up with energy from sunlight to form carbohydrates. Photosynthesis, which takes place in the colored part of the plant that is rich in chlorophyll, involves a sensitive energy transfer process that is capable of leaking highly oxidizing chemicals called radicals, which could damage nearby plant tissue.
Plants control this potential damage by surrounding the photosynthesis region with layers of antioxidants, like the hundreds perhaps thousands of carotenoids, such as beta carotene and lycopene. This is why the colored parts of plants— greens, reds, and yellows— contain so many antioxidants. These substances are very useful for preventing cancers and cardiovascular diseases. One cup of peppers, strawberries, broccoli, or peas all have more vitamin C than one cup of oranges, and one papaya has four times the vitamin C of one orange.
This protein molecule is unique in that it contains nitrogen, a basic atom of the amino acids of protein. Both plants and animals need to consume protein which is to say, they need nitrogen , and they recycle it as an essential part of nature. As they do with carbon dioxide, plants also "Fix" nitrogen from the air. Microorganisms living within nodules on the roots of legumes, beans, and peas help to fix the nitrogen into the plants so they can make their protein.
These foods, therefore, are rich in protein. There are many, many other examples demonstrating the dependence of humans on plants and vice versa. Plants gather chemicals from the air, water, and soil to make nutrients that humans and animals use. Humans break these foods down to extract their nutrients, use them. Plants make or gather the nutrients essential for our existence carbohydrates, proteins, fatSj vitamins, minerals.
In summary, it is very important to consume a variety of plants to make sure we are getting all the nutrients we need. This book uses the garden approach for all of its recipes, stressing the need to choose a wide variety of plant foods. The next step is to put this great variety of plant parts together into a nutritious meal. I want to cook something fast and easy. Fve found that a small amount of time invested in menu planning saves me time, energyj and money.
In preparing a menu for the week, I try to incorporate a wide range of plant productSj including foods from the seven different plant part categories.
Once I have my menu, I make a list of what I need to buy in order to prepare the dishes. I buy only what's on my list. I save shopping time by getting all my ingredients in a single weekly trip. I find that E also save money when I use a prepared weekly menu. You don't have to prepare a complete menu for every meal. The key meals to plan are the evening meals. For dinners, I prepare a menu with some simple dishes, such as Crock-Pot soups and a couple of dishes that are easy to double.
I generally prepare extra food each evening so we will have leftovers for the following day for lunch, so for lunch shopping items I just make sure to have whole wheat or other whole grain bread or wraps for sandwiches, in case we don't have enough leftovers. Then I buy plenty of fruit for snacks during the day. One day during the week, usually Friday, is dedicated to leftovers for both lunch and dinner.
Breakfasts are usually the same from day to day, so I simply include some breakfast foods on my shopping list. Nelson Campbell, T. Colin Campbell, and myself, "Careful selection, storage, and preparation of your food can make a real difference in your nutritional health. It's helpful to keep a running shopping list on the refrigerator or in some other convenient place in the kitchen where these items can be listed as soon as you use them up, or even better, as soon as you notice that you're getting low.
Have something to eat before going to the store. You can reuse them or modify them for future menu planning. New Century Nuii'ition notes the following: Paying attention to how the food is stored and prepared can preserve most of the natural health-giving properties of the food.
Probably the best way to eat a tomato is standing in the garden. Pick the fruit, rub it on your shire to shine it up and dust it olFj and then enjoy every juicy, delicious bite while the sun warms your back. While this is nutritionally and experientially ideal, it really is not practical for most people on a regular basis.
So the next best thing is to choose storage and preparation methods that maintain as much of this freshness, vitalityj and nutritional value as possible.
In terms of storage, time and method are both important. New Century Nuti'ttlcm continues: Especially with fresh produce, the shorter the time between picking and eatingj the more nutrients the food retains. When asparagus is kept for two days at room temperaturej it loses one-half of its vitamin C?
Similarly J corn loses one-half of its sugar and sweetness in just one day. Chilling produce slows down the degradation reactions that destroy vitamins and sugar. Not allowing moisture to reach foods such as flour and cereal retards bacterial growth.
Frozen vegetables often have a higher nutrient content than fresh foods that have been kept for a few days. Next consider how the food is prepared.
For example, riboflavin one of the B vitamins is sensitive to light, so foods rich in this nutrient should be kept in the dark as much as possible.
Antioxidants like vitamin C and beta carotene can be destroyed by exposure to the oxygen in air, so it's important to keep fruit and root vegetables uncut so that the skins protect them or in airtight containers until you use them. To illustrate the effect of cooking methods on nutritional content, let's compare homemade French fries to a baked potato. If you bring home a potato from a local farmers' market in September, keep it until December, then make it into French fries by peeling, slicing, washing, frying, and salting it, you will end up with a food that has a nutrient content more similar to potato chips than to a baked potato.
Keeping fat intake low is important, because fat adds to the caloric density of the diet amount of energy it contains , making healthy weight maintenance more difficult. As most people know, minimizing the consumption of concentrated and refhied sugar is now known to be important for many health reasons ,. In other words, if we fill up on half a roll of Lif esavers, we won't have room for a juicy orange.
While the orange contains sugar, that sugar is in its native or whole food state — whole foods are better sources of energy because they are packed with lots of other nutrients. The orange is much preferable to the caloric equivalent of the Lif esavers because the orange also ofFers vitamins, fiber, and water, whereas the candy only offers sugar and some artificial flavors and colors. Problems occur when the intake of salt gets too liigh, which can happen all too easily, because the amount of salt needed by the body each day is less than half a teaspoon.
For some people who are "salt-sensitive," meaning that their bodies are not very efficient at removing excess salt, too much salt can cause high blood pressure. For everyone, increased salt intake means an increased need for water to clean it out, an increased risk of bloating [or water retention], and, more seriously, an increased risk of stomach and esophageal cancer. For example, do genetic alterations count? Do pesticide and herbicide contaminants count?
Does slicing and dicing vegetable and fruits count after being exposed to air oxidation? Does the combining of food parts sugar, saltj fiber, oil, synthetic antioxidants to make them tastier and easier to store, transport or prepare count? For this discussion, I will mostly consider processed foods as those food combinations having inappropriate amounts of saltj sugar, ftit and, oftentimes, protein, as in convenience store snacks or as in energy-rich desserts high fiit.
High refined carbohydrates. Transitioning from a diet High in animal products to a plant-based diet is a journey.
However, based on the findings of The China Studyj I recommend selecting whole plant-based foods in their native state rather than trying to obtain specific nutrients from highly processed foods.
This recommendation is based on three important points: The ultimate goal is to move toward a whole food diet while choosing cooking methods, such as those noted earlier, that retain the nutritional value of the food and minimize the addition of fat, salt, and sugar.
This means that the more processed your meals are, the less healthy they are for you. Take a look at the nutritional values of three sample lunches, ranging from fully processed to minimally processed.
The difFerences in the nutritional breakdown are quite impressive. I have put together a list of possible food substitutions. You may know of other suggestions that work well. Use whatever makes the dish tasty for you and your companions.
Be creative and experiment with new spices and flavorings. There is also seitan, a wheat product that comes in plain and spicy flavors, as well as soy hot dogs, veggie burgers, tempeh, and soy crumbles similar to ground beef. MILK Nondairy milks include soy, rice, almond, hemp, cashew, coconut, hazelnut, and many others. Experiment with a few diflFerent kinds to find one that works best. Generally soy milk will produce a thicker product, and rice milk a thinner one.
Otherwise, rice milk or any other type of milk substitute can be used in its place. Wheat, oat, triticale, rye, barley, flax, spelt, brown rice, and durham grain flours are some examples. Use whole grain products, not refined flours. For some people, their choice of which whole grain as flour to use will depend on their sensitivity to gluten, especially found in wheats barley, and rye.
To some extent, determining which grain flour to use in order to avoid this allergy is a matter of trial and error. In most cases, you can use whatever is easiest or more convenient for you without it affecting taste or consistency. Some examples of egg substitutes are: Note that in this cookbook, when an egg substitute is called for in the ingredient list, I use the term "egg replacer. Or simply bake instead of frying.
Try oil-free salad dressings with a base of vegetable broth, water, or vinegar. Ener-G Re placer: This is a great brand of silken tcfu. You can find it in most natural groceries o r the health'food a'lsle of your grocery store. It is shelf 'Stable, so it won't be in the refrigerated section with the regular tofu.
It does not change the taste of the dish as much as other substitutions do. Substitute V3 the amount of prune paste for the amount of oil called for in the recipe i.
Pureed bananas also work well in some recipesj but they do not hold moisture as successf ully as the prune paste, and they distort the flavor. Dried fruits, such as dates and raisins, work well for baking. Shredded coconut adds a sweet touch, too. For sweeteners, there are basically two categories: Here are a few examples of both: I recommend tasting your recipe along the way to determine if more or less is needed.
SALT Depending on the recipe, seasonings such as onion, garlic, parsley, coriander, and celery seed can be used. Low-sodium soy sauce is delicious in many recipes. Here ore some that I use on a regular basis: Sharp knife and cutting board: This pair is o must-hove in any plant-based kitchen.
Everyone has his or her favorite knife and cutting board. The great thing about eating o plont'based diet is thot you don't need to wirry obout which cuth ng board you ore using becouse there is no fear of cross-contaminotioii Vegetable peeler: In addition to its regular use, the vegetable peeler can also be used to moke thin strips of vegetables for salads and other dishes. It's on easy way to julienne vegetables and also mokes short work of peeling butternut squash.
Many of the soups and stews in this cookbook con be mode in the Crock-Pot. Prepare the ingredients and odd them to the pot. You will hove to adjust the cooking time, but it is a simple and easy way to moke a honds-of f meal. A pancake griddle isn't essential, but griddles ore usually much larger than a regular frying pan, allowing you to moke more pancokes at a time.
Griddles ore usually either electric, so you don't need the stove at all, or the kind that sits on top of more than one stove burner. Food processor: This kitchen gadget has many uses.
It IS really quite handy. A lot of the time, yoi con achieve the some results without a food processor, but for some recipes, such as making hummus or pesto, it really is essential. This kitchen staple comes in handy, especially when making smoothies or combining liquid ingredients. As you try therrij make note of what works best for you. You may want to modify themj or you might keep them exactly as they are. Each person has his or her own preferences, but sometimes it's fun to experiment.
Try new foods and spices yoii have never used before. When you find something that really works, use those same spices with other dishes. We have found it helpful to have fresh herbs, and each year we try to grow a different herb in our garden. As I worked on this book with my sons, I found that we enjoyed our time together in the kitchen.
Our lives can be so busy, especially for teenage boys who are active in sports and school events. Sometimes it's hard for all of us to be in the same place at the same time. But as we developed this cookbook, we found that we had quality time cooking together in the kitchen.
The China Study PDF Summary
Now when we are home together during the dinner hour, we all pitch in. It's fiin. We pour our favorite beverages and then we cook. We turn on our music or NPR and find that we have some great discussions. So as you begin this journey, invite your family to join you: To see pictures of recipes and get additional tips on how to prepare recipes in this cookbookj please visit our Web site at www.
Good luck and happy cooking! Personal preferences vary.
Also, for sweeteners, the amount lo be used will depend on the sweetness of each sweetener type. Types of sweeteners ore listed on pnge 31, while types of groin flours ore listed on page Use of sweeteners should be minimized as much os possible, but refined sugar sucrose, white table sugar should not bo used.
Add the walnuts, and spoon the mixture into the muffin cups. Combine with a fork until crumbly. Press on top of muffins. Cool slightly before serving. S I Sprinkle coconut over the tops for decoration, if desired, 9 ] Bake in preheated oven for 45 minutes, or until a toothpick inserted into the center of a tea cake comes out clean. TIPS Raspberries can be substituted for the blackberries in tkis recipe. Remove from the oven and let stand 1—2 minutes; then remove the muffins from the pan.
Cool for 30 minutes before eating and then store in an airtight container. Add egg replacer and milk, and stir until everything is well mixed.
Cool before serving. Add the wet mixture to the flour mixture and stir until just combined. Remove from the oven and let stand 8—10 minutes; then remove the muffins from the pan.
TIPS For a stronger lemon flavor, add 1 teaspoon lemon zest with the dry ingredi ents. Chopped walnuts and dry, unsweetened cocx? Add the syrup, milkj banana, raisins, and walnuts. Stir just enough to mix. The batter will be fairly stiff and sticky, 3 I Spoon into a 9 X 5 nonstick loaf pan and bake for 45 minutes. Remove the pan from the oven and place on a rack to cool. Stir in the yeast. Mix by hand to make a softj slightly wet dough. Knead until the dough leaves the sides of the bowl clean and feels elastic.
Test to see if bread is ready by tapping the top with your knuckles. Bread is done when it sounds hollow. Spread evenly in a nonstick bread pan. Cool for 1 5 minutes before removing from the pan. TIPS If you do not have an egg replacer, you can substitute cup prune paste to make a supply of prune paste, mix Vi cup prunes and 1 cup water.
You can also use tkis recipe to make muffins and scive tkem for breakfast. Tkis recipe is great for Tkanksgiving and otlier koiidays. Mix thoroughly. Mix to combine. Fold in blueberries and walnuts. Mix with a fork, and sprinkle topping over batter. Remove from heat and set aside.
Cook, stirring frequently. Cook, turning gently with a spatula, until the potatoes are golden btown. TIPS We like to use different types of breads for this recipe raj sin bread is good here.
Instead of fresh fruit, you can use 2 cups of frozen fou't, heated over the stove with 1 cup water and thickened with cornstarch and dry sweetener, as a topping f or this recipe. M ix egg replacers and milk and add to the flour mixture. Beat with a wire whisk until batter is smooth. Batter should be thin. Add more milk if needed. Using a Vi cup measure, distribute batter evenly over bottom of pan. Tilt and rotate the skillet until batter is spread evenly. Cook the crepe until it is done on the bottom.
Flip the crepe and cook briefly on the other side. Remove to a flat plate. Repeat this process with the remaining batter. Stir constantly until sugar and fruit are combined and fruit is lightly cooked.
The China Study PDF Summary - T. Colin Campbell | 12min Blog
Mix in nuts. Fold the other side of the crepe over the fruit mixture. Drizzle with maple syrup and sprinkle with cinnamon. Top with fresh fruit.
Why, then, ore corbohydrotes olmast olways number one on our list of foods to ovoid when trying to shed those lost five inches off our woisfiine? In fheir unprocessed, noturol state, foods soch OS whole groins, fruits, ond vegetables ore called complex corbohydrotes, which ore extremely good for you.
When foods ore highly processed ond stripped of Iheir fiber, vitomins, ond mlnerols, however, they are simple corbohydrotes— ones found in fotty foods such as white breed, processed snack items, and sweets.
Amerfcons hove a hobit of consuming large amounis of these simple corbohydrotes, ond eventually pizzo, posto, fries, chips, ond pastries become the poster foods for corfaohydrates in general The trirtfi is that yau can eat carbs— jusi make sure iey are the unprocessed, unrefined, and highly nutritious ones found in fruits end vegetables instead. TIPS For a thinner smoothie, add more milk.
The secret to making a thick, rich-tasting smoothie is to use frozen frui t. Drizzle with 1 teaspoon maple syrup. Lay strawberries and kiwi on top of the oatmeal.
TIPS You can substitute any fresh fruit for the strawberries, blueberries, and kiwi. Bananas and peaches make good substitutes. My sister-in-law likes to pour rice milk over chis oatmeal dish. Lc bowl, mix iiLa: The batter should be pourable; if it seems too thick, add more milk. Turn with a spatula and cook the second side until golden brown. Serve immediately.
TIPS Preheat the pan or griddle so that sprinkles of water dance on it, but not so hot that it smokes. Keep the cakes small. They are easier to turn. Serve with fresh fruit, fruit preserves, applesauce, or syrup. Muesli keeps tor 2 months at room temperature. TIPS You serve this with cold soy milk, or you can add soy milk and heat in the microwave to eat it warm.
As with any cereal, adding fresh fruit peaches, strawberries, or blueberries makes it even more delicious. Feel free to add other flavors you like, such as cinnamon, nutmeg, vanilla, or honey.
Cook 2—3 minutes, until sugar is dissolved. Add wet mixture to dry, and mix until coated. Add raisins and dried fruit. Keep in an airtight container for up to 3 weeks. Sprinkle a handful of Daiya cheese or nutritional yeast on top of beans. Set aside. Cook until top bubbles, about 2—3 minutes.
TIPS Use a good-quality nonstick ski'llet or griddle. Some pancakes may be cooked without any fat or oil; others may require a light misting of vegetable oil spray to prevent them from sticking. Pancakes are best when seived fresh and hot.
If you want to serve a whole batch at onoe, keep them warm by sacking them on an oven-proof plate in an oven on low heat. This recipe is also good with Vi teaspoon dill. Knead, with your hands for 8— It minutesj until smooth and elastic.
Separate into 8 balls; cover, and let rise for 4t minutes. Place IVi heaping tablespoons of filling into the center. Pinch the edges together with a fork so there are no openings.
Season with salt. CliiU 2 hoursj if time permits. What some of us might not know, however, is thot one cop of broccoli has more vitomin C in it then on orange!
Adding o side of hrmcoii to your meal is a henilhy way to grve a boost to your immiine system os well as to provide oil the notrients this vegetable is already rich m: Chill 1—2 hours if time permits.
You can also use cooked fresh, frozen, or dried black- eyed peas in place of the canned peas use 2 cups. Pour over the vegetables and toss to coat, 3 I Add cooked pasta and mayonnaise. TIP Instead of crumbling the tortilla chips, you keep the chips whole and serve this as a dip or salsa. Remove from heat. Stir in the couscous. Let stand, covered, for 5 minutes. FIufFwith a fork.
Stir in couscous and toasted pine nuts. Screw top on and shake well. Drizzle on top of couscous. Blend until completely smooth. Then place in a serving bowl with red onion. Add tofu mixture and stir to combine. Chill for 2—3 hours. Choose tofu that is fresh by checking the expiration date on the package. Process until smooth. Toss gently to mix. But legumes— such as blade beans, peas, green beons, kidney beans, pinto beans, white beans, black eyed peas, peanuts, and lentils— are also a good source of protein as well os Iron and ftberl.
In fact, occording to Ihe Qim Study, ""there is a mountain of compelling research showing that iDW-quolity' plant protein, which olbws for slow but stea fy synthesis of new proteins, is the healthiest type of protein. Drain vegetables and cool to room temperature. Place in a large bowl. Mix until vegetables are covered. Reduce heat to medium-iow and simmer until water is absorbed and quinoa fluffi up, about 15 minutes.
Quinoa is done when it is tender and there is a pop to each bite. TIPS For added color and variety, or to add inrercst to second-day leftovers, add 1 cup of fresh corn. Cook over medium-high heat until onion is translucent. Stir fry for 1—2 minutes. Add 1 tablespoon peanut dressing. Roll into a wrap and enjoy. Pour over the vegetables and toss to mix. Kiiead with your hands for 8— 10 minutes until smooth and elastic. Place lYi heaping tablespoons of filling in the center. Fold pastry over and pinch edges together.
There should be no openings along the edge. Pour over tlie salad. Toss to mix. Add oregano and salt. Add to salad right before serving, together with tortilla chips. Add seasonings and celery and cook for 1—2 minutes. Bring to a boilj then reduce heat and simmer for 10 minutes. Season with salt and black pepper. TIPS Try using frozen white corn or hominy for extra sweetness and flavor. If yoLL want a less spicj;' SQiip, only add a pinch of cayenne pepper.
This soup is also good served with tortilla chips. Bring to a boil and simmer for 1 5 minutes until potatoes are tender and soup has thickened.
Season with salt and pepper flakes. TIPS Slice and wash the leeks veiy carefully, as they have a tendency to be sandy. If you prefer a thicker soup, add more vegetables and reduce the water. Cook over medium-high lieat, stirring occasionallyj until onions are translucent. Bring to a boil. Stir regularly to prevent sticking.
Add more salt, if necessary. TIPS Serve topped with slices of avocados. If you prefer a thinner soup, add 1—2 additional cups of vegetable broth. Saute over medium heat until the onion is soft. Add zucchini, pinto beans, and com.
Continue cooking another 10 minutes. Add salt to taste and serve hot. Add curry powder and cook for 1 minute. TIPS Adding salt at the end of a recipe allows you to use iust the right amount. This soup can also be prepared in a Crock-Pot. If you stait with boiling water, it will cook in 1—2 hours; with cold water, 5—6 hours.
You can prepare a pot of this delicious soup and keep it on Kand for quick meals. Reheat individual portions in the microwave and serve it with a salad of mixed greens and a slice of whole giaih bread for a thoroughly nutriti ous and satisfying meal.