Design Gabriel Isaia

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MargiAnne Isaia, MD MPH
Secrets
FROM THE VEGETARIAN CUISINE
Design Gabriel Isaia
Apex Concepts, Loma Linda CA USA
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Your food should be your medicines
Your medicines should be your food
HIPPOCRATE
Secrets
FROM THE VEGETARIAN CUISINE
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Q
HOW DO YOU RECOMMEND THE PREPARATION OF THE
GRAINS (CEREALS)?
A
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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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.
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Q
HOW ABOUT ROLLED OATS OR OTHER BREAKFAST CEREALS?
IS IT SUFFICIENT TO SOAK THEM BEFORE EATING?
A
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
WHAT IS THE TRUTH ABOUT WHITE RICE?
A
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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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.
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Q
WHAT IS IMPORTANT TO KNOW ABOUT BREAD?
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.
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Q
WHAT DO I NEED TO KNOW ABOUT STARCHES?
A
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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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.
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Q
HOW DO YOU USE NUTS AND SEEDS?
A
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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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)...
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Q
WHAT IS THE NUTRITIVE VALUE OF COCONUT?
A
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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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
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Q
HOW DO YOU USE THE VEGETABLES?
A
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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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.
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Q
WHAT IS A HEALTHY STYLE OF COOKING EGGPLANTS?
A
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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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.
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Q
WHAT DO MEAN BY A HEALTHY COMBINATION?
A
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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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
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Q
WHAT DO YOU PROPOSE AS DRESSINGS FOR VEGETABLES
AND OTHER FOODS?
A
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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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.
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Q
WHAT CAN BE USED AS CHEESE SUBSTITUTE?
A
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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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).
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Q
WHAT ELSE CAN I HAVE TO PREPARE CHEESE SUBSTITUTE
A
Prepare cheese from raw cashew nuts or sesame
seeds.
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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Q
HOW CAN I REPLACE UN-HEALTHY FATS?
A
Avocado is a healthy alternative for cheese.
Butter margarines are not healthy.
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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).
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Q
HOW DO I GET PROTEINS WITHOUT MEAT?
A
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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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.
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Q
WHAT ARE THE RECOMMENDATION FOR COOKING BEANS?
A
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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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.
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COOKING SOYBEANS - EXAMPLES Soak soybeans for 24
hours cook them with oregano or thyme or
coriander, and then eliminate the
liquid. 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
soy-mayonnaise. Add also crushed garlic for
soy-mustard. Preparation 3 Same as nr 2, but
enriched with sliced olives, mushrooms, and
tomato sauce, basil / cilantro.
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COOKING CHICK PEAS (GARBANZO BEANS) -
EXAMPLES Soak chick peas for 24 hours, cook them
with coriander or oregano, then eliminate the
liquid. Preparation 1 Prepare the same saute
as for soy beans. Preparation 2 Same as soy
mayonnaise or soy mustard 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).
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COOKING LENTILS - EXAMPLES Soak lentils for 1-2
hours and cook them with garlic and thyme or
sage. They are so simple to prepare. Preparation
1 Prepare the same saute as for
soybeans. Preparation 2 Same as for soy
mayonnaise. 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.
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COOKING THE VEGETABLE MEAT Cooking texturized
vegetable protein (TVP) is a time saver. 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).
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COOKING THE SPLIT PEAS 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.
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Q
IS IT TRUE THAT GLUTEN IS A SUBSTITUTE FOR MEAT?
A
Gluten is the protein from wheat, thus it can not
be considered by itself a substitute for meat.
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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
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Q
HOW ABOUT MUSHROOMS? IS IT TRUE THAT THEY ARE A
SUBSTITUTE FOR MEAT?
A
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
HOW CAN WE PREPARE A TASTY DISH, WITHOUT FRYING
OILS AND FRYING VEGETABLES?
A
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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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 (youll prevent fatty acids oxidation
and free radicals formation). Dried herbs give
a special flavor to your dish, diminishing the
smell of boiled onion
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Q
HOW DO YOU PREPARE A DELICIOUS FOOD?
A
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.
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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.
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Q
WHAT HEALTHY OPTIONS DO WE HAVE AS SEASONINGS?
A
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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Use only one herb (gives an individual taste and
flavor) or combination (according to your
familys 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.
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Q
WHAT DO YOU HAVE FOR SANDWICHES?
A
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
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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Q
HOW DO YOU PREPARE CAKES AND COOKIES WITHOUT
CHOLESTEROL?
A
Use healthy alternatives (nuts and or seeds),
instead of butter, margarines or sour cream.
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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, youll 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)
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Q
THERE ARE SOME RECIPES WITH EGGS. WHAT ELSE MUST
BE USED, AS A SUBSTITUTE?
A
This is depending on the recipe. We are
interested in having something which holds the
ingredients together, not necessarily the eggs
taste.
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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.
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Q
HOW ABOUT HEALTHY SWEETENERS?
A
Refined sugars (from cane or beet) bring empty
calories. Use dried fruit, bananas or molasses.
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
cows 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).
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Q
WHAT IS THE TRUTH ABOUT CHOCOLATE? IS IT HEALTHY?
A
I do recommend you a healthy one. It doesnt
create addiction and doesnt 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.
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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 doesnt have addictive effect.
Carob is an excellent food-medicine for
patients with type II diabetes mellitus and
metabolic syndrome.
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Food preferences are not inborn
They are learned and cultivated
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R e f e r e n c e s
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