Transcript Document 7202193

MargiAnne Isaia, MD MPH
Secrets…
FROM THE VEGETARIAN CUISINE
DAesign
Gabriel Isaia
pex Concepts, Loma Linda CA USA
“Your food should be your medicines…
Your medicines should be your food…”
HIPPOCRATE
Secrets…
FROM THE VEGETARIAN CUISINE
HOW DO YOU RECOMMEND THE PREPARATION
OF THE GRAINS (CEREALS)?
The major grains (cereals) are wheat, oat, rice and corn.
The more refined the cereals, the greater the loss of nutrients
(fiber, minerals and vitamins)
Use only wholesome, unrefined grains or whole grain flour.
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SECRETS
Q
A
Whole grains must be very well cooked. This helps the breakdown of the
starch granules from the complex matrix of the grain and improves its digestion and
absorption. It prevents the flatulence (gases) produced by fermentation of partially
digested starches.
HOW ABOUT ROLLED OATS OR OTHER
BREAKFAST CEREALS? IS IT SUFFICIENT TO
SOAK THEM BEFORE EATING?
Processed breakfast cereals and other unrefined cereals, such
as: muesli or oatmeal, undergo a special heat treatment. Every
manufacturer mentions the cooking time (read the instructions)
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Oatmeal is considered an excellent food-medicine for heart and blood
vessels diseases (prevention and treatment) because of their content in soluble
dietary fibers They help lower some fats from blood (especially “bad” cholesterol
LDL-C).
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Q
A
WHAT IS THE TRUTH ABOUT WHITE RICE?
Even though it is a carbohydrate - rich food (starch), I do not
recommend it for people who want to maintain an optimal body
weight. Have it, maybe just once in a while.
I do recommend it as a transitional food for people with diarrhea.
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SECRETS
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A
White rice is poor in proteins (comparing with other cereals, wheat, oat),
devoid of dietary fibers ( it does not provide satiety) and some minerals (iron, zinc).
If you still want rice, enjoy brown rice.
WHAT IS IMPORTANT TO KNOW ABOUT BREAD?
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Q
A
I recommend bread made of whole wheat flour or white flour (5/6 parts)
and wheat bran (1/6 parts). The bread can be enriched with some seeds
(pumpkin, sesame), or nuts, olives, raisins…
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The bread must be very well baked. The starches become available for
digestion and absorption.
Do not eat hot bread. Wait at least 8 hours after taking it out of the oven (or bread
machine). Yeast still continues the fermentation process.
It is prevented the flatulence and abdominal discomfort.
WHAT DO I NEED TO KNOW ABOUT
STARCHES?
Starches are complex plant carbohydrates.
Besides cereals and beans, other foods rich in starches are taro
(dalo) root, cassava root, jackfruit, breadfruit, plantain, sweet
potato, yams… These are commonly eaten in the tropics.
Buckwheat is a pseudo-cereal rich in starches, valuable amino
acids and phyto-chemicals ( Russia, China, Ukraine)
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SECRETS
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A
They have different amount of total carbohydrates (dietary fiber, included),
but their content in proteins is lower than in cereals or beans. They do not provide
satiety. For weight management, in every meal they must be combined with foods
that contain significant amount of proteins and dietary fiber.
HOW DO YOU USE NUTS AND SEEDS?
Nuts: almonds, peanuts, cashews, walnuts etc…
Seeds: pumpkin, sesame, sunflower…
The nuts and seeds must be roasted a little bit in the oven and
then stored in the refrigerator.
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SECRETS
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A
By roasting, it makes calcium be more available for absorption. By storing it
in the refrigerator, it prevents their fats from getting rancid (fatty acids do not get
oxidized, free radicals are not formed).
These foods provide the essential fatty acids and un-saturated fats which
promote health. A handful of nuts and seeds daily (the best for breakfast) is an
excellent food.
As medicine they are especially good for the heart, brain, nerves, immune
system (walnuts are an excellent source of omega-3 fatty acids)...
WHAT IS THE NUTRITIVE VALUE OF
COCONUT?
Coconut is a special nut! I recommend it just a little bit, for flavor (as
shredded).
Coconut water is an excellent drink: better than orange juice, with the
same composition as plasma, useful for rehydration because it contents
electrolytes.
Coconut milk, cream or oil are very rich in fats (and calories) and devoid
of dietary fiber.
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SECRETS
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A
Even though its fats are of plant origin, without cholesterol, they are almost
totally represented by saturated fatty acids.
Coconut contains a very small amount of unsaturated fats.
Because of its high caloric content, I do not recommend coconut as food for
optimal body weight…
HOW DO YOU USE THE VEGETABLES?
Vegetables: tomato, bell pepper (capsicum), zucchini,
eggplant, cucumber, gourd, green french beans, pigeon peas,
long beans, cauliflower, okra, mushrooms, chinese cabbage,
english cabbage, lettuce, dalo-leaves & petioles, dalo-ni-tana,
water – cress, carrots, radish, garlic, onion, parsley, etc.
Some of them are used fresh as salad, other must be
cooked…
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SECRETS
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A
The best method when cooking is steaming. It does not destroy the
vitamins and increases the bioavailability of vitamin A.
I recommend only very thick soups (or creams). The liquid from the soup
dilates the stomach and slows the digestion. By boiling the vegetables, some of the
nutrients are lost or destroyed.
WHAT IS A HEALTHY STYLE OF COOKING
EGGPLANTS?
By steaming or baking them in the oven, you keep their
nutritional value.
Frying (trans fatty acids production) or coking with coconut milk
or cream (too much fat!) increase the risk of disease…
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SECRETS
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A
Eggplants have a great nutritional value (they are a plant comparable with
egg). They contain vitamin B1, B6, folate, niacin, magnesium and calcium. Also they
contain phytochemicals (which act as medicine) such as phenols and anthocyanin,
the strongest antioxidant.
Anthocyanin fights against cancer, decreases blood cholesterol, prevents
cholesterol oxidation and atherosclerotic process.
Through a healthy combination, you provide the body with a food medicine.
WHAT DO MEAN BY A HEALTHY COMBINATION?
Using uncooked oil (soybean oil, canola oil, or sunflower oil, olive
oil) in a reasonable amount (1 medium –eggplant – 1 tbs oil)
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SECRETS
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A
Use them as sliced eggplant, with oil and salt, in sandwiches,
or associated with onion sauté, garlic (fresh, crushed), tomato paste and
baked bell pepper,
or as a cream made of eggplant, oil, garlic, lemon juice (and peanuts),
or with soy mayonnaise and fresh chopped onion…
WHAT DO YOU PROPOSE AS DRESSINGS FOR
VEGETABLES AND OTHER FOODS?
Instead of the traditional mayonnaise, made of eggs, prepare
one from cooked soybeans or chickpeas, fresh lemon juice, salt,
oil, fresh ginger root (a little bit for flavor)…
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SECRETS
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A
This is a perfect low-fat substitute. Depending on the consistency you want
for mayonnaise, add liquid from the beans were cooked, or plain soy milk.
Instead of beans, you can use tofu (traditional soy food). For different taste
and flavor, add fresh herbs (parsley, mint, cilantro, dill) or dried (basil, oregano,
coriander). For color add paprika or curry or taro leaves puree.
WHAT CAN BE USED AS CHEESE SUBSTITUTE?
Tofu or soy cheese is an excellent one.
Prepare tofu by curdling fresh hot soy milk. The curdling agent is
lemon juice or some calcium salts…
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SECRETS
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Tofu is rich in high-quality protein (complete protein, contains all the
indispensable amino acids).
Besides tofu as cheese substitute, you can prepare many foods by
combining it with different flavorings (scrambled eggs, sour cream, puddings etc).
WHAT ELSE CAN I HAVE TO PREPARE CHEESE
SUBSTITUTE…
Prepare “cheese” from raw cashew nuts or sesame seeds.
SECRETS
Q
A
The nuts or seeds very finely ground in the blender are mixed with water in
order of getting a creamy consistency.
For a “cheesy” taste add nutritional yeast, rich in vitamin B (an inactive
yeast). Prepare a mixture of corn starch and water, and boil these with the cream,
stirring continuously, until it becomes thick.
Add some seasonings and salt. Keep it in the refrigerator in a special box.
Instead of corn starch and water, you can use taro root boiled and then finely
shredded.
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HOW CAN I REPLACE UN-HEALTHY FATS?
Avocado is a healthy alternative for cheese. Butter & margarines
are not healthy.
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SECRETS
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Avocado containts very low amount of saturated fat, compared with cheese.
It is high in healthy fats (monounsaturated fatty acids).
Hydrogenated oils (many of them are used in margarines) are almost
similar to animal fats in increasing “bad” cholesterol in the blood (they are trans fatty
acids).
HOW DO I GET PROTEINS WITHOUT MEAT?
There are many options:
Legumes: beans (dried ones), soybeans, lentils, chickpeas,
blue peas, split peas…
Soy derivatives: tofu, tempeh, texturized vegetable protein…
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Q
A
Soy is a complete protein (all the essential amino acids included)
The other legumes must be associated with cereals, nuts, and seeds. They
complement each other and provide everything needed for a balanced vegetarian
diet.
Their content is rich in fibers, phytochemicals and healthy fats.
They help in prevention and treatment of obesity, diabetes type II, heart and
blood vessels diseases, colon cancer.
Especially soy is a food medicine for the heart.
The key element for legumes is the cooking process.
Secrets
WHAT ARE THE RECOMMENDATION FOR COOKING
BEANS?
The dried beans must be soaked until they start to germinate a
little bit (1-2 milimeters germ). It takes 1-2 hours for split peas or
lentils, or 24 hours for soybeans or chickpeas.
The soak water must be replaced with fresh water before
cooking. Cook beans with special dried herbs, and for as long as
possible.
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SECRETS
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A
The indigestible sugars leach into the soak water and are rinsed away.
Calcium absorption is improved. The dried herbs act as therapeutic agent:
they reduce the production of gases (flatulence!)
Protein digestibility improves (it reaches approx 95%) by prolonged
cooking. Same for complex sugars.
COOKING SOYBEANS - EXAMPLES
Soak soybeans for 24 hours; cook them with oregano or thyme
or coriander, and then eliminate the liquid.
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Preparation 1
Prepare a saute from onion and red bell
pepper. Mix it with the chopped beans, fresh oil, salt and
coriander (the same dried herbs you use for cooking the beans).
It will result a paste.
Preparation 2
Chop the beans in a food processor, stir in
lemon juice, oil, salt, curry and ground fresh ginger for soymayonnaise. Add also crushed garlic for soy-mustard.
Preparation 3
Same as nr 2, but enriched with sliced olives,
mushrooms, and tomato sauce, basil / cilantro.
COOKING CHICK PEAS (GARBANZO BEANS) - EXAMPLES
Soak chick peas for 24 hours, cook them with coriander or
oregano, then eliminate the liquid.
Prepare the same saute as for soy beans.
Preparation 2
Same as “soy mayonnaise” or “soy mustard”
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Preparation 1
Preparation 3
Cooked with english cabbage and onion.
When everything is ready add a little bit of tomato sauce, salt
and oil. Eat together with cooked brown rice. It has the same
taste and flavor as “tamale” has (mexican, arabic and turkish
dish).
COOKING LENTILS - EXAMPLES
Soak lentils for 1-2 hours and cook them with garlic and thyme
or sage. They are so simple to prepare.
Prepare the same saute as for soybeans.
Preparation 2
Same as for soy mayonnaise.
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Preparation 1
Preparation 3
After soaking, cook lentils with onion
(chopped), carrots, potatoes and green bell pepper. It will be a
creamy soup. You can stir in some lemon juice and or tomato
sauce. Eat combined with cooked taro petioles or leaves.
COOKING THE “VEGETABLE” MEAT
Cooking texturized vegetable protein (TVP) is a time saver.
SECRETS
Small granules are easy to rehydrate. These must be added
directly to vegetables creams, soups or stews. Bigger sizes
must be rehydrated before cooking.
Cook them with onion, garlic, dried herbs and salt. After cooking
add them to dishes and continue cooking for 5-10 minutes.
They will absorb some of the liquid and the flavor from the dish
made of vegetable (try it with taro leaves puree).
COOKING THE SPLIT PEAS
SECRETS
Preparation 1
As a creamy soup, start by saute-ing onion
and carrots, with oregano / basil until soft. Then add hot water
and the split peas. Boil and stir until peas have disintegrated.
Add salt and oil.
Preparation 2
Make a puree by adding steamed dalo leave
to Preparation 1. Add lemon juice and crushed garlic, or add
texturized vegetable protein (granules) or add boiled jackfruit
slices.
IS IT TRUE THAT GLUTEN IS A SUBSTITUTE
FOR MEAT?
Gluten is the protein from wheat, thus it can not be considered by
itself a substitute for meat.
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SECRETS
Q
A
Plant proteins are incomplete proteins (except soy proteins). They are
missing one or more indispensable amino acids.
In order to satisfy the body needs, gluten must be complemented by other
plant proteins (from beans and nuts and seeds.)
While preparing “burgers” or “meat-balls” try to combine gluten with
soybeans or chickpeas. It is a nonsense to spend time to cook gluten and fry it,
instead of preparing a healthy whole wheat bread, and eat it with cooked beans…
HOW ABOUT MUSHROOMS? IS IT TRUE THAT THEY
ARE A SUBSTITUTE FOR MEAT?
Mushrooms are vegetables, and as any vegetable, they have a
small amount of proteins (approx 4%). This means we can not
rely on them as an important food.
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The protein from mushrooms is an incomplete one. It must be
complemented by other sources of plant protein (legumes, nuts, seeds).
Some of wild mushrooms are a source of zinc and vitamin D.
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Q
A
HOW CAN WE PREPARE A TASTY DISH,
WITHOUT FRYING OILS AND FRYING
VEGETABLES?
For every recipe with frying something, use the saute method of
cooking. Start by using as little as possible boiling water and add
onion plus some dried herbs (what your family enjoys)
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SECRETS
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A
The vegetables will be cooked in very little amount of water, and will be like
steamed. Put oil in the end for keeping it as natural as possible (you’ll prevent fatty
acids oxidation and free radicals formation).
Dried herbs give a special flavor to your dish, diminishing the smell of
boiled onion…
HOW DO YOU PREPARE A DELICIOUS FOOD?
There are special items that make a food delightful: fried oils,
butter and other animal fats, salt and spices.
For the vegetarian cuisine THE SEASONINGS make the
difference. They provide a peculiar taste and flavor.
Secrets
SECRETS
Q
A
Fried oils are a source of trans fatty acids (except the oils with
monounsaturated fatty acids in great proportion, such as olive oil or canola oil). The
herbs play a double role: condiment and medicine (through phytochemical content)
Fresh herbs (for salads) have a greater concentration in phytochemicals
than dried ones. Time, oxygen, light and high temperature destroy part of the amount
of phytochemicals in herbs.
WHAT HEALTHY OPTIONS DO WE HAVE AS
SEASONINGS?
Herbs (fresh): cilantro, parsley, basil, dill, celery;
Herbs (dried): basil, coriander, oregano, thyme, parsley, sage
Ginger – root or powder, curry, cumin, garlic, onion (powder,
flakes), lemon juice, yeast flakes and vanilla.
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SECRETS
Q
A
Use only one herb (gives an individual taste and flavor) or combination
(according to your family’s preferences)
Warning: Some seasonings used in the Asian cuisine (Indian, Chinese,
Thailand) or Mexican cuisine are very strong. They irritate the gastro-intestinal
mucosa (nausea, vomiting).
Try to use a little bit in the beginning. (It is like the transition for solid foods
for infants). Be creative while seasoning a new food.
WHAT DO YOU HAVE FOR SANDWICHES?
Instead of meat, cheese and eggs, there are many options for
fillings: pate made of all kinds of beans, to whom it can be added
nuts and olives), oat burgers, avocado cream…
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Q
A
Well seasoned, high proteins, healthy fats and fresh vegetables make your
sandwich a rich one.
For the pate add some quick oats in order to having a thick pate.
For the oat burgers use oats, nuts and texturized vegetable protein
granules and shape burger-size patties. It is a non sense to prepare gluten-patties
and have them as filling for sandwiches (you eat gluten from patty with gluten from
bread and have an incomplete protein)
For avocado-cream use avocado mixed with a thick soy mayonnaise.
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HOW DO YOU PREPARE CAKES AND COOKIES
WITHOUT CHOLESTEROL?
Use healthy alternatives (nuts and or seeds), instead of butter,
margarines or sour cream.
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Q
A
The nuts and seeds must be very well ground, and added to the dried
ingredients used in the recipe. Mix them very well. Then you add the liquid
ingredients.
For a special texture add rolled oats, very well ground. The cookies have a
special texture and taste. Using molasses instead of sugar, you’ll have a pleasant
flavor.
From dried fruit you can prepare a spreadable paste, which can be used as
topping, plus finely chopped peanuts, or other nuts (coconut)…
Secrets
THERE ARE SOME RECIPES WITH EGGS. WHAT
ELSE MUST BE USED, AS A SUBSTITUTE?
This is depending on the recipe. We are interested in having
something which holds the ingredients together, not necessarily
the egg’s taste.
Secrets
SECRETS
Q
A
For the creams as deserts, one egg is replaced by one tablespoon of corn
starch (boil 1 Tbs of corn starch with 3 Tbs of cold water, stirring continuously).
For dough, use rolled oats, finely ground or tofu.
For patties (who has time to do them), as egg substitute use ground
flaxseed (1Tbs plus 3 Tbs cold water)
Cassava (because of its gelatinization after boiling and refrigeration) helps
in some deserts.
HOW ABOUT HEALTHY SWEETENERS?
Refined sugars (from cane or beet) bring ‘empty’ calories. Use
dried fruit, bananas or molasses.
SECRETS
Q
A
After a meal with sugar (1-2 hours) the insulin level goes up and
consequently blood sugar goes down.
Sugars and honey make you need to eat again. Honey increases
triglycerides in the blood. Sugar has the same effect. It flavors the formation of
dental cavities.
The mixture of cow’s milk, eggs, sugar - increases very much blood
triclycerides (precursor for cholesterol).
Molasses is the only natural sweetener with a real nutritional value
(contains iron, vitamin B6, and depending on type, calcium and potassium). It is
available in light, dark, or black strap form. Light molasses is preferable in cooking
(milder flavor).
Secrets
WHAT IS THE TRUTH ABOUT CHOCOLATE? IS IT
HEALTHY?
I do recommend you a healthy one. It doesn’t create addiction and
doesn’t make you gain weight! Without cocoa, animal fats and sugar!
Instead of cocoa use carob powder, as butter use peanut butter, as a
sweetener use bananas and raisins.
SECRETS
Q
A
Carob is the ground dried fruit of the carob tree (Ceratonia siliqua) which
grows principally in the Mediterranean region.
Carob powder has 8% proteins, 46% sugars, fibers, calcium, phosphorus,
and potassium. It contains polyphenols (a Phytochemical), with strong antioxidant
properties. It lowers cholesterol and triglycerides in the blood.
Carob decreases Ghrelin blood level (hormon which increases appetite)
and doesn’t have addictive effect.
Carob is an excellent food-medicine for patients with type II diabetes
mellitus and metabolic syndrome.
Secrets
Food preferences are not inborn…
They are learned and cultivated…
References:
Health Power – Aileen Ludington, MD and Hans Diehl, DrHSc, MPH
Breaking The Food Seduction – Neal Barnard, MD
Good Medicine Journal from PCMR, USA
(Physicians Committee for Responsible Medicine)
2006 Vol XV.3.4 2007 Vol16,1.2
J. Sabate, MD, DrPH Chair of Nutrition LLU * SPH
17Th International Congress of Nutrition Vienna 2001
The Journal of Health & Healing vol 24,1.2 26,1.2.3.4 27,1.2
E.G.White – MH, MCP, DA
The Green Pharmacy – James A Duke, PhD
Natural Remedies Seminar Syllabus
– June 2006 Wildwood Lifestyle Center & Hospital
Perspective in Nutrition – J.M. Wardlaw PhD, RD,LD 2004
7 Secrets Cookbook – Neva & Jim Brackett 2006
More Choices – Eat well – Live well Cheryl D Thomas Peters RD
James A Peters MD DrPH, RD
The 5th International Congress of Vegetarian Nutrition –
March 2008 -notes