Recipes on this page:
+ Healthy and Hearty Minestrone Soup
+ Nut Butter (as a healthy bread spread)
+ Apple - Butternut Squash Bisque
+ Protein Power Shake
+ God's Candy
Healthy and Hearty Minestrone Soup
This hearty vegetable soup recipe was adapted from Paul C. Bragg’s Health Food Cook Book with some modification. It makes a healthy, nutritious, low-fat, one-dish meal. This is one of the favorite recipes in the Tada Family. TIP: Wherever possible, to lessen the amount of pesticide residues in produce, buy organic vegetables.
1–1/3 cups potatoes, peeled and diced (leave peel on for nutrition if using organic potatoes)
1/3 cup onion, diced
1/3 cup leeks, sliced
2/3 cup celery, sliced
1–1/3 qts. water (use reverse osmosis purified water for best taste)
3–1/4 tsp. sea salt (or use Bragg Liquid Aminos to taste, which is alcohol-free, non-fermented and non-heated and a healthy alternative to soy sauce)
1/8 tsp. thyme
3 or 4 cloves fresh, crushed garlic —use garlic press (or use garlic powder to taste)
2/3 cup carrots, diced
2/3 cup peas or string beans
2/3 cup lettuce leaves
1/4 cup whole-wheat or soy macaroni
8 oz. can tomato paste or tomato sauce
1 cup cooked brown rice (optional)
2 tablespoons soy protein powder, natural vanilla flavor (or unflavored)
In small pot, heat diced potatoes in enough water to cover until tender; set aside.
In a large soup pot, heat onion, leeks and celery in enough water to cover; simmer for 10 minutes or until soft. Add whole-wheat flour; stir until smooth. Remove from heat and slowly add water. Return to heat and add seasonings, vegetables and macaroni. Simmer on medium heat for 20-30 minutes or until vegetables are tender.
Add potatoes from smaller pot and the tomato sauce and brown rice. Stir and reheat.
Just prior to serving, either stir in the soy protein powder into the main soup pot, or sprinkle over individual servings and stir. Serve soup with whole-wheat bread, almond/nut butter* and a green salad. (*See recipe below.)
Serves six people, approximately 160 calories per serving.
The soy protein adds beneficial soy isoflavones for many health benefits, and provides a healthy alternative to meat. For variety, other vegetables may be substituted or added: mushrooms, broccoli, cauliflower, cabbage, turnips, parsley, etc. It’s a creative and delicious way to use up those “gotta go” leftover vegetables in the refrigerator veggie compartment!
A word on fasting: If coming off a juice fast or going on a Daniel's Fast (one working definition is avoiding meats, sweets, refined sugar and white flour products, artificial sweeteners and foods containing preservatives and additives and instead, emphasizing vegetables, fruits and water intake — what we need to do on an ongoing basis for optimum wellness!), feel free to modify the above recipe by leaving out the macaroni for a "lighter soup" during the fast. If you are considering a fast, it is advisable to consult your physician or health care professional beforehand.
Almond / Nut Butter
Try this healthy and tasty alternative to peanut butter.
Combine in food processor and blend thoroughly equal amounts of:
Make into a thick paste. Store in air-tight jar in refrigerator.
Note: If you want a drier, stiffer mixture, carefully increase the almonds and decrease the cashews and especially the walnuts. If a creamier texture is desired, add more cashews and especially more walnuts (they contain more oil) in proportion to the almonds. You may need to experiment a little until you get the consistency you would like.
Variation: Pecans may be substituted for the cashews or other nuts; however, they can be quite expensive.
Shopping Tips: Try buying all organic nuts if possible, to reduce the amount of pesticide and chemical residues. Nuts are available in bulk sections of many stores, or pre-packaged. Consider purchasing raw, organic nuts, and try to avoid salted and/or seasoned ones to reduce sodium and any sugars and other unwanted ingredients.
Apple – Butternut Squash Bisque
This thick soup is great as a side dish or main entrée, during the holidays or any time of the year! Special thanks to Scott Goldsmith, Executive Chef, Four Points Sheraton Hotel, San Rafael, Calif. for graciously sharing this popular recipe with us, which we have adapted with organic ingredients and added soy protein powder for a delicious flavor and added nutrition. — Tada family
1 large-sized organic butternut squash (or enough to weigh 4-5 lbs.)
2 organic apples, peeled and cored
1 organic onion, diced
1 teaspoon fresh grated ginger
4 cups organic vegetable or chicken stock (Imagine brand natural organic free-range chicken stock)
1-1/2 cups organic cream or organic half-and-half (optional)
Ground nutmeg, ground cinnamon, sea salt to taste
1/2 cup soy protein powder, natural vanilla flavor
Cut squash in half, remove seeds and place cut side down on a sheet pan (optional: very lightly oil the pan with organic extra virgin olive oil).
Bake at 350 degrees for 30-45 minutes or until the squash skin just starts to brown and bubble; remove and cool.
When cool, peel skin from squash and cut into 1” - 2” squares.
Peel, core and slice apples. Set aside.
Sauté diced onions and grated ginger in small amount of water in soup pot until onions are soft.
Add apples and squash. Continue to cook and stir until apple slices begin to get soft.
Add stock* and bring to a simmer. Continue to stir and simmer until apples and squash are very soft.
Puree the mixture in a food processor or blender.
If the squash is large enough, the soup will have a very nice, smooth consistency. If too thin or watery, add a small amount of arrowroot powder to thicken.
Add organic cream or organic half-and-half*. Continue to simmer for 10-15 minutes.
Carefully season to taste with the spices and sea salt.
Just before serving, stir in the soy protein powder. Enjoy!
Yield: Serves 6-8 people (approximate)
* For a totally vegetarian (vegan) version, use vegetable (not chicken) broth and omit the cream or half-and-half. For smaller groups of people, simply divide recipe amount accordingly.
Alternate preparation method: After the squash is baked in the oven, cooled and diced, place in a food processor or blender and puree in small batches, gradually adding a little at a time the vegetable or chicken stock liquid to help the puree process. Likewise, puree the sliced apples and onion. Combine all pureed ingredients in a large soup pot, and simmer, stirring occasionally. The soup should have a nice, even consistency. Continue with the remainder of the ingredients to completion of recipe.
As an alternative to cooking in a pot on the stovetop, the soup may instead be cooked in a slow-cook crock pot over a longer period of time on lower temperature, to allow the seasonings and the flavors to develop better. Be sure to allow extra cooking time, and carefully monitor the soup periodically to prevent overcooking or undercooking.
Protein Power Shake: “Fruit Smoothie”
This is one of our favorite beverages that whips up quickly in a blender. Delicious, refreshing, and nutritious! Our thanks to Lorri Kreuscher for sharing the basic concept for this wonderful smoothie.
> Organic Orange Juice
> Fresh Fruit (fresh organic pineapple, organic strawberries, etc.)
> Frozen Fruit (e.g., organic bananas, sliced and frozen; Tada’s variation: add frozen ripe organic fuyu persimmons or frozen organic strawberries)
> Soy Protein Powder, natural vanilla flavor (use non-GMO certified, water-washed soy protein powder to conserve soy's health-giving isoflavones)
Pour about 1/2 cup organic orange juice per serving in a blender.
Next, add sliced fresh fruit, followed by frozen fruit such as frozen organic banana slices.
Add 1 tablespoon natural vanilla soy protein powder.
Attach lid to blender, and start on low speed, gradually increasing speed up to “liquify” setting.
Blend until it reaches a nice, smooth consistency. (The frozen bananas lend an excellent, creamy texture to the beverage.)
Tip: If your smoothie starts to thicken too much while blending, add some more juice.
If too runny, add more frozen fruit until it reaches the desired consistency.
Pour some in a glass and taste-test.
Honey may be added if desired; however, the natural sweetness of the fruits often suffices.
Serve and enjoy!
Note: Other fruits may be substituted. Use your imagination, and have fun!
(Recipe adapted from one shared by Jan Crouch of Trinity Broadcasting Network)
Instead of reaching for the candy jar, try this healthful alternative using ingredients mentioned in the Bible:
Almonds — Genesis 43:11
Pistachios — Genesis 43:11
Walnuts — Song of Solomon 6:11
Dates — II Samuel 6:19
Figs [dried] — I Samuel 25:18
Raisins — II Samuel 6:19
Mix together. Add other nuts and dried fruits as desired.
TIP: For your health’s sake, use only raw and unsalted nuts and make sure dried fruit is not treated with any chemical compounds such as sulfur dioxide, a preservative commonly used to treat dried fruits and may cause loss of sense of smell, nausea, headaches and dizziness with repeat exposure (according to the New Jersey Dept. of Health and Senior Services).
KEY: Read food package labels carefully.
NOTE: Aim to buy organic ingredients as much as possible, especially present-day raisins (which have high amounts of pesticides if grown non-organically). Many of these ingredients are available in bulk sections of stores. Expect to pay extra for ready-made nut/dry fruit mixes; they also may contain unwanted ingredients such as sugar, salt, sulfur dioxide. Better to mix your own and save money, too!
FOOD FOR THOUGHT:
Eating Nuts May Help Lower Heart Disease,
Several clinical studies, including one from Penn State University show that eating nuts on a regular basis may help reduce the risk of coronary heart disease. (1)
Another study conducted at Loma Linda University found that people who consumed nuts at least five or more times per week had a 30-50 percent reduction in the risk of various heart diseases. (2)
Scientists believe nuts may have a favorable effect on heart disease because they are a good source of healthier unsaturated fatty acids, and are relatively low in saturated, or heart-disease-promoting fats. Nuts are also good sources of fiber, vitamin E, folic acid, magnesium and other nutrients for which there is evidence of favorably impacting heart disease risk.
Health professionals recommend replacing foods that are high in saturated fats (fries, potato chips, and other saturated fat-laden snacks) with healthier alternatives such as mixed nuts.
It can do your heart good!
(1) Kris-Etherton PM, Zhao G, Binkoski AE, Coval SM, Etherton TD. The effect of nuts on coronary heart disease risk. Nutrition Reviews 59:103-11 (2001).
(2) Fraser GE, Sabeté J, Beeson WL, Strachan TM. A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Archives of Internal Medicine 152:1416-24 (1992).
“Therefore, whether you EAT or DRINK,
or whatever you do,
do ALL to the glory of God.”
— I Corinthians 10:31
QUICK LINKS: HealingandHealth.org
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Scriptures on Health