Philosophy of Food
Not all my kids like every meal, but its been a 20+ year journey of trying recipes and these were the keepers. Since I am a visual person, I hoped this blog would inspire me to cook more seeing how awesome it's going to turn out, and gives you inspiration on those nights when you can't think of what to make. Plus, I love spreading a pretty table.
I give credit on my recipes as best I can. I am not a professional photographer, as is clear, and I'm not trying to make money.
I'm not a big meat eater, so I have a section on whole foods plant-based meals (WFPB). We use meat, but more on the side or in the food rather than having a slab of meat on a plate. There's a time for that, but for us, it is not affordable or healthy regularly. Credit for my recipes most often goes to these important people: friends, family, and Mel's Kitchen Cafe who I probably use more than anyone. Also Jane Birch who wrote Discovering the Word of Wisdom and the LDS WFPB group she started where I get a lot of ideas. Also tremendous credit to the work of Dr. Michael Gregor, Dr. Joel Furhman, Dr. McDougall, Bright Line Eating's founder Susan Peirce Thompson, and Chef AJ for a mixture of ideas I've incorporated. Everyone has to do what works for them in their situation, and I love learning from others.
Here's a great plan if you're looking to improve health:
Try to stick to 3 meals a day. Two if you're my age. No one's life is that simple, but try. I know WFPB people say if you're eating the right stuff you should be able to eat what you want, but they don't know my struggle! If you're constantly starving, don't. Eat, something healthy, or you'll bomb your plan. Drink water, eat a mint, jelly bean, or eat something WFPB like veggies, fruits, or a whole wheat tortilla made with no fat, sugar, or salt to tide you over.
No sugar. Maybe occasionally using honey, pure maple syrup, or dates. No stevia or other chemical sugar substitutes.
Low/No Salt do your best! For family, try to ladle out your portion and then salt the food for them, or let them season it on their own.
No/Low Fat Choose good fats, Olive Oil, Butter, etc. But best to avoid. They are not good for us, so try not to use them.
Very little animal products. Did you know that if you eat a WFPB diet you can regain eyesight and overall health? Get off prescriptions? It's worth considering. I've got nothing against people who eat meat (we eat much more than we should, especially of the processed lunchmeats unfortunately). But since eating meat involves taking life, we should do it sparingly (as in asking ourselves 'could we spare this life?). And when we eat meat, perhaps on special occasions like once a month, do it with thanksgiving. Food tastes best if you raised it or know where it came from. Try to use meat only in times when there's nothing else (winter, famine) or a couple of special times a year in celebration, or small amounts as flavoring, but not as the main part of the meal. It's certainly not against God's commandments to eat meat, but it's pleasing unto the Lord when we don't (D&C 89:13).
Here's a great plan if you're looking to improve health:
Try to stick to 3 meals a day. Two if you're my age. No one's life is that simple, but try. I know WFPB people say if you're eating the right stuff you should be able to eat what you want, but they don't know my struggle! If you're constantly starving, don't. Eat, something healthy, or you'll bomb your plan. Drink water, eat a mint, jelly bean, or eat something WFPB like veggies, fruits, or a whole wheat tortilla made with no fat, sugar, or salt to tide you over.
No sugar. Maybe occasionally using honey, pure maple syrup, or dates. No stevia or other chemical sugar substitutes.
Low/No Salt do your best! For family, try to ladle out your portion and then salt the food for them, or let them season it on their own.
No/Low Fat Choose good fats, Olive Oil, Butter, etc. But best to avoid. They are not good for us, so try not to use them.
Very little animal products. Did you know that if you eat a WFPB diet you can regain eyesight and overall health? Get off prescriptions? It's worth considering. I've got nothing against people who eat meat (we eat much more than we should, especially of the processed lunchmeats unfortunately). But since eating meat involves taking life, we should do it sparingly (as in asking ourselves 'could we spare this life?). And when we eat meat, perhaps on special occasions like once a month, do it with thanksgiving. Food tastes best if you raised it or know where it came from. Try to use meat only in times when there's nothing else (winter, famine) or a couple of special times a year in celebration, or small amounts as flavoring, but not as the main part of the meal. It's certainly not against God's commandments to eat meat, but it's pleasing unto the Lord when we don't (D&C 89:13).
No processed foods. Chips, cookies, fast food, all that junk should not go in your body.
Leave out dairy. In addition, as much as I love to eat dairy products, there are problems there too with how the mothers and baby cows are treated. It's horrible! And how I feel when I have processed dairy (bloating, congestion, eczema, smells, rosaecea, acne, and intestinal problems). So find raw dairy if you can, or do your best to leave it out. There is a lot of saturated fat in dairy, and there are plenty of plant milk substitutes.
2-3 servings of whole grain daily such as oatmeal for breakfast, tortilla with lunch, and a serving of bread or muffin with dinner. I know I'd probably lose weight faster without this, but I don't think that's sustainable and I think the low-carb movement has people scared to eat good wholesome grains. I love making breads and feel they complete the meal. Like McDougall teaches, all societies throughout history have had a base of some sort of starch: corn, rice, bread, potatoes, etc. As long as it doesn't have a lot of sugar, salt, and fat, it is a wonderful nutritious food. I understand some are gluten intolerant. Choose a whole grain that works for you.
Sometimes you can measure your vegetables so that you know you're eating enough. I don't know if I could ever eat the amount Chef AJ, Dr. Furhman, and others recommend (like 2lbs a day). I've tried and couldn't last past three days. Then I didn't want to see a vegetable again for a month! Some people can fast until lunch, eat a daily salad, and then a sensible dinner. More power to you! But be careful with things you think are healthy, like nuts, to not go overboard.
Watch out! If it's in your house, you'll eat it.
Prep. You'll be better off if you prep your lunch veggies once a week so they're ready at lunch. I hate prepping veggies. Once a week is bad enough. If I had to pull stuff out and wash, peel, chop, etc., everyday I'd last two days. Also take note the night before of what's for dinner so you can see if you need to soak beans, or start sourdough, or do something in the morning.
Exercise. Some plans say to skip exercise while losing weight, but I think this should be a part of everyone's day, at least walking. Running, Pilates, and Strength exercises are the best! Pick what you like for cardio, stretching, and strength/toning. What if I exercise and feel starving? Drink a smoothie or cup of soy milk (for the protein) before going to work out. Then eat breakfast afterwards. Or vice-versa. Some people like eggs after working out for muscle growth, but that's a lot of fat and cholesterol so be wise.
Journal. Document the changes so that you remember and can adjust as needed!
Fasting fast for a full 24 hours once a month with or without water. I've done 36 hours a few times. Longer water fasts should be supervised by a doctor. Try to go about 16 hours everyday without food and confine eating into 8 hours of the day.
Sleep at least 8 hours and pray for healing as you sleep.
Meditation and Prayer Ask for help with your goals and think about why you're trying so hard. You can find great power here and understand the reasons you are who you are, your personal needs, how to help others, and help with decisions in life. In short, the mysteries of God.
Drinks Only unsweetened herbal tea, or water, or diluted juice. If you absolutely need a little sweet, use honey. No coffee, tea, alcohol. In the winter when I want a warm drink I do Pero (Ecco or Coronado in Chile). In the summer when it's hot and I just have to have something refreshing other than water I'll have some cranberry juice or ice-water flavored with real fruit, or light lemonade or juices. When we went on Trek, 25 miles in three days pushing a 400lb handcart, we really needed Propel (powdered version of Gatorade) or juices.
Breakfasts and Lunches for me are the same simple foods. Easy to remember, good for you, and then you can save your energy to make a nice dinner. Breakfast is usually the hardest time for me. Sometimes I'm not hungry until noon, but most of the time I'm ravished by 7am. I am like a hobbit.
And I love salty breakfasts which don't work with no salt, dairy, meat, or refined flour sort of diet. Some things are just worth the sacrifice. Give up something you love, for something (or Someone) you love more.
Fresh garlic from the garden. Lemeki, my step-dad from Tonga, used to eat garlic raw. I love the smell of garlic and use fresh garlic a LOT. It's the smell of home cooking! If you think garlic stinks, we might not be able to be friends :(
The kids breakfasts are different, and I like them to take turns making them. (Ideally with a green smoothie):
Mondays- Oatmeal
Tuesdays- Eggs and Toast
Wednesdays- Cream of Wheat or non-sugary cereals
Thursday- Breakfast Burritos
Friday- Bagels or Pancakes
Saturday- whatever we feel like
Sundays- sugar cereal
They make their own lunches. Usually sandwiches.
Dinner as a family. I did dinners once just focusing on my needs, and family dinners fell apart. No one would eat beans anymore, or all those weird veggie dishes. I didn't like that. I enjoy making dinners so that everyone will come together as much as possible. So now I make the delicious food they love and try to always have healthy fruits and vegetables too. A good trick to get them to eat vegetables is to not wait for dinner. Put out a veggie tray right after school or when they're hungry. They will eat it up, and then you don't have to do veggies at dinner and have the fight/standoff.
I try to eat a more Whole Foods- Plant Based diet. Some people call this "clean" eating. In large part, I choose this due to the money
making schemes that food companies and the government/food lobby engage in that are negatively
affecting our health. I don't like how plants and animals are treated with irreverence instead of thanksgiving. Big corporations do whatever they can to sell more- adding bromine in bread, hormones in
milk, chemicals, colorings, msg, preservatives…
all these processed foods, sugars, fats, and animal products we consume have
been shown to cause, or further, cancer and many other auto-immune diseases.
“In consequence of evils and designs which do and will exist in the hearts of conspiring men in the last days, I have warned you, and forewarn you, by giving unto you this word of wisdom by revelation”-Doctrine & Covenants 89:4
Do your best to grow your own food. We are limited in what we can afford to buy and grow in New Mexico. Would that each family had their own plot of land to grow their own food for a year! This is an important skill to teach children.
Doctrine & Covenants 89:4 also says, Flesh of beasts and of fowls “I the Lord have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly. And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.” I want to please the Lord, and be able to serve Him as long as I’m able, and I notice that I feel better with vegetables, fruits, and whole grains as my base instead of white carbs, meat, dairy, fats and sugar. While there are stories like Lehi’s family having to live off of raw meat, there are also stories like Daniel who refused to eat the king’s meat and was healthier than all the others.
I do well with my eating for months at a time, and then do horribly, back and forth. But I keep
trying, because that is how we eventually overcome. And I pray for help. It feels good to be
intentional about your diet, but it takes brain space to think about how you’re
taking care of your body, and I often get overwhelmed with other things, so nutritious
food becomes an afterthought and I do poorly. But even falling
off completely for months you get back on and try again. That is strength, and that is amazing!
Cooking healthier is simpler since you are eating whole plants (usually just as they were harvested). WFPB eaters can eat carbs, fruits and vegetables, beans and legumes until you feel full, and still lose weight. A plain baked potato roasted in the oven tastes so good!, and your tastes will adjust so that you don’t need sour cream, butter, cheese, and bacon on top of it. The low-carb movement may work, but it doesn’t seem to align with the Word of Wisdom. “All grain is ordained… to be the staff of life” (D&C 89:14). Perhaps this is a staff to lean on because we're sick! Who knows. But it's hard to feel full without carbs and our prophet knows the damage meat does to the heart. If I really feel like I need some protein or iron, say after a workout, or just at that time of the month, I eat a protein meal with just veggies and no carbs.
Essentially, it seems God has already packaged food perfectly. Our processed foods are making us fat while we are starved of nutrients. So this cookbook is full of many nutritious WFPB recipes that I love as well as our old favorites since I can’t quite let go of them yet.
These books/people/websites
have been helpful: the China Study, Dr. Michael Gregor, Dr. Joel Fuhrman, Dr.
Caldwell Esselstyn, and Dr. John McDougall.
Also Jane Birch’s website discoveringthewordofwisdom.com
has all the guidelines I try to follow with tips and explanations. There are many inspiring stories to read that
have been submitted from the LDS community!
Their life stories inspire me, and their advice helps me stay motivated,
like Stacey L. Anderson who wrote:
“I imagine that most of us struggle with our eating style at times. For many of us it's still new. This is my situation. And maybe some of you feel like I do and at moments really miss certain foods. I am trying to think of this in a different sort of way than when I tried a 'diet' before. Instead of allowing myself to wish for and imagine that food, I'm cutting the thoughts short by reminding myself that while I can have anything I want, what I've chosen is the innumerable blessings that come with living the Word of Wisdom. It's my choice so it's silly to sabotage myself by saying how much I wish I could have this or that. I CAN have it. I CHOOSE to have something else instead; those blessings of health, wisdom, and the knowledge that I'm being as obedient as I can be in this area of my life. So I try to change my thoughts and I don't moan to myself or others that I would really like some _______ to eat right about now.... because it's not really true, is it? BUT, if you want to think it and say it, just to try on the idea, go ahead, and if it's really what you want most, be honest with yourself. You can have it. This doesn't imply judgment, only recognizing that we have choice. It just hit me that this is why I'm doing better with this than with something much more lenient, in some ways, like Weight Watchers. It's because the goal of losing weight wasn't/isn't what I want most. In comparison I'd often rather have the food. These goals are beyond that. The reward is far beyond that!”
Daily Dozen- Dr. Michael Gregor’s daily recommendations (Dr. Gregor runs a non-profit website (that takes no advertising) where he reads and analyzes all the scientific research and presents it in an easy format).
1. Cruciferous Vegetables such as: Broccoli, Cabbage, Cauliflower, Kale, Radishes (1/2 c. daily)
2. Greens such as: Kale, Salad Greens, Spinach, Swiss Chard (2 servings daily of either 1 cup raw or ½ cup cooked)
3. Other Vegetables: Asparagus, Beets, Pepper, Carrots, Corn, Mushrooms, Garlic, Onions, Squashes, Peas, Tomatoes, Sweet Potatoes, Potatoes (2 servings daily of either 1 cup raw leafy vegetables, or ½ cup non leafy vegetables)
4. 1-2 Tbsp Flaxseeds per day (ground up in smoothies, baked goods, soups, salads, etc.) This is for the Omega-3 Fatty Acids
5. Nuts: ¼ cup a day or 2 Tbsp nut butters
6. Beans: 3 servings per day (1/4 cup hummus, ½ cup beans including tofu, 1 cup peas or sprouted beans)
7. Berries or small fruits like grapes (1/2 cup daily)
8. Spices: ¼ tsp turmeric and any other spices you like such as cinnamon
9. Water: 8 glasses daily
10. 90 minutes a day of moderate activity (1/2 hour stretch in mornings, plus 1 hour walk or more strenuous exercise)
11. Other fruits: 3 servings daily
12. Whole grains of all kinds! (3 servings daily)
My additional notes:
Daily Multivitamin but adjust for the following necessary supplements:
B12 either 250+mcg daily, or 2050+mcg weekly is fine. If you’re eating how it shows above you can lessen this a bit.
Vitamin D- 15-30 minutes of midday sun daily or 2,000 IU supplemental vitamin D
Iodine for those who don’t eat seaweed, or iodized salt, a 150 mcg daily supplement
Calcium at least 600 mg daily via greens above
microbiome (acidic/alkaline). Acidity- more raw foods, especially when eating meats. Avoid meat and carbs together- hard to digest
body brush- towards the heart
feet touch the bare ground
probiotics & acv
Food high in Vit B- tuna, chili peppers, lentils, bananas, potatoes, molasses, nutritional yeast
no sugar/low salt/no oils- healthy eaters club.com
Another food plan I made and used to try and get a variety of vegetables and fruits. I tried to put the veggies and fruits with our dinner each night.
Monday- Cooked greens and carrots Cantelope or Honeydew
Tuesday- Green beans and cucumber salad Berries
Wednesday- Cabbage wedge and veggies in meal Plums or Pears or Prunes
Thursday- Lettuce and Squash stir-fry Pineapple or Oranges
Friday-Broccoli Steak and Coleslaw Watermelon or Apples
Saturday- Beet salad, and salad Peaches or Mango
Sunday-Asparagus or Peas and Corn Salad Grapes or Figs or Grapefruit
Breakfasts I Love
Bell Pepper, Overnight Oats, Banana Peanut-Butter Wrap, Chickpea Omelette, Cold Cereal w/no sugar Almond milk, Hot Cereal, Pancakes or Waffles w/applesauce and maple syrup, Smoothie, Ezekiel Toast with nut butter or hummus with tomato and avocado
Lunches I Love
Big Salad with 1lb. non-starchy veggies and then kidney or garbanzo beans
Big Vegan Sandwich (tomato, avocado, hummus, sprouts
Teriyaki Tofu Wraps
Chickpea Salad (with vegan mayo, celery, and pickles/ or onion, apple, and cranberries)
Loaded Baked Potato (or just baby red potatoes with a smoothie)
Loaded Nachos (baked, oil free, salt free chips)
Avocado Toast on Sprouted Bread
Vegan Burger on Sprouted Bun
Chipotle Salad (br.rice, blk.beans, pico, lettuce, roasted peppers and onions, salsa dressing)
Amy's Meals or Soups
Sweet Potato
Simple tomato sauce noodles
Mac n' Cheeze with Cauliflower
Budda Bowl
Dinners We All Love (Mostly Vegan)
Bean Strong Monday
Porotos with Cornbread
Navajo Tacos
Lentils with Bread
Feijoada with rice and Bread
Vegan Chili with Potato or Masa
Indian Lentils & Spinach with Flatbread
Pasta Tuesday
Fettucine Alfredo with Vegetables
Spaghetti
Mac ‘n “Cheeze” with Cauliflower
Lasagna with squash and tofu ricotta
Lentil-mac
Mushroom Stroganoff
Rice-Quinoa Wednesday
Hawaiian Haystacks
Pad Thai with rice noodles
Stir-fry with brown rice
Thai Curry with brown rice
Buddha Bowl with quinoa
Bean Curry with Jasmine rice
Orange Cauliflower with Broccoli and brown rice
Mushroom Tikka Masala with Quinoa
Mushroom-Veggie Rice Pilaf
South of the Border Thursday
Enchiladas or Empanadas
Arepas
Lentil Tacos
Humitas with Chilean Tomato Salad
WFPB Fajitas, Honey-Lime Fajitas, Corn and Squash Fajitas, etc.
Party Night Friday
Veggie Burgers or Mushroom Burgers
Carrot Dogs like Completos with toppings
Pizza (sundried tomatoes, olives, artichokes, pineapple, red onion, other veggies)
BBQ yam (or cabbage, jackfruit) Sandwich with Potato Salad
Potato Fries with Taco Toppings
Marinara Meatballs with Mozzarella Cheese
Croque Madame
No-Bun Turkey Burgers (jalapenos, bbq, yogurt, tomatoes, cucumbers, etc)
Tuna-Cheese Melts, or Quesadillas with Pineapple Salsa
Soup or Salad Saturday
Beefless Stew
Lentil-Potato Soup
Corn, Red Pepper, and Potato Chowder
Tortellini Soup
Minestrone with Biscuits
White Bean Soup
Green Chili Stew
Split Pea Soup
Pho with Bone Soup
Chicken Caesar Salad
Waldorf Salad
Black Bean Salad
Chipotle Salad (Taco Salad)
Berry Beautiful Salad
Mushroom Pear Salad
Mediterranean Salad with hummus and pita
Potato Strong Sunday
Mashed Potatoes with Mushroom Gravy and occasionally Salmon or Roast Chicken
Vegetable-Lentil Shepherds Pie
Lentil-Polenta Loaf with BBQ sauce and Baked Potatoes
Potato Bar
Mashed Potatoes and Chilean Red Gravy
Don’t over complicate things. Food is to be enjoyed simply, already perfectly packaged by nature. Dinner can be steamed green beans on a plate next to a simple salad of Romaine lettuce with garlic and lemon juice, and spaghetti noodles in tomato sauce. One of my favorite meals in Chile was a big bowl of lentils with a few random spaghetti noodles in it. A smoothie for lunch and a few baby potatoes. Learn to think simple.
I am more successful when I make my food ahead of time since life is crazy. Cook up vegan burgers, cool on racks completely, then wrap in plastic sheet or wax square between each patty and freeze in freezer bags. Cook up a lot of short grain brown rice ahead of time and freeze in individual portions for lunches or dinners. This way I don’t feel like I have to make a whole other dinner for me when I can’t eat what the rest of the family is eating. Cook up tortillas ahead of time. Wash and chop any vegetables you want so they’re ready for salads and smoothies and other meals. Chickpea omelet ingredients, pancake ingredients, stir-fry ingredients… etc!
The homemaker has the ultimate career. All other careers exist for one purpose only-
and that is to support the ultimate career. – C.S. Lewis
Leave out dairy. In addition, as much as I love to eat dairy products, there are problems there too with how the mothers and baby cows are treated. It's horrible! And how I feel when I have processed dairy (bloating, congestion, eczema, smells, rosaecea, acne, and intestinal problems). So find raw dairy if you can, or do your best to leave it out. There is a lot of saturated fat in dairy, and there are plenty of plant milk substitutes.
2-3 servings of whole grain daily such as oatmeal for breakfast, tortilla with lunch, and a serving of bread or muffin with dinner. I know I'd probably lose weight faster without this, but I don't think that's sustainable and I think the low-carb movement has people scared to eat good wholesome grains. I love making breads and feel they complete the meal. Like McDougall teaches, all societies throughout history have had a base of some sort of starch: corn, rice, bread, potatoes, etc. As long as it doesn't have a lot of sugar, salt, and fat, it is a wonderful nutritious food. I understand some are gluten intolerant. Choose a whole grain that works for you.
Sometimes you can measure your vegetables so that you know you're eating enough. I don't know if I could ever eat the amount Chef AJ, Dr. Furhman, and others recommend (like 2lbs a day). I've tried and couldn't last past three days. Then I didn't want to see a vegetable again for a month! Some people can fast until lunch, eat a daily salad, and then a sensible dinner. More power to you! But be careful with things you think are healthy, like nuts, to not go overboard.
Watch out! If it's in your house, you'll eat it.
Prep. You'll be better off if you prep your lunch veggies once a week so they're ready at lunch. I hate prepping veggies. Once a week is bad enough. If I had to pull stuff out and wash, peel, chop, etc., everyday I'd last two days. Also take note the night before of what's for dinner so you can see if you need to soak beans, or start sourdough, or do something in the morning.
Exercise. Some plans say to skip exercise while losing weight, but I think this should be a part of everyone's day, at least walking. Running, Pilates, and Strength exercises are the best! Pick what you like for cardio, stretching, and strength/toning. What if I exercise and feel starving? Drink a smoothie or cup of soy milk (for the protein) before going to work out. Then eat breakfast afterwards. Or vice-versa. Some people like eggs after working out for muscle growth, but that's a lot of fat and cholesterol so be wise.
Journal. Document the changes so that you remember and can adjust as needed!
Fasting fast for a full 24 hours once a month with or without water. I've done 36 hours a few times. Longer water fasts should be supervised by a doctor. Try to go about 16 hours everyday without food and confine eating into 8 hours of the day.
Sleep at least 8 hours and pray for healing as you sleep.
Meditation and Prayer Ask for help with your goals and think about why you're trying so hard. You can find great power here and understand the reasons you are who you are, your personal needs, how to help others, and help with decisions in life. In short, the mysteries of God.
Drinks Only unsweetened herbal tea, or water, or diluted juice. If you absolutely need a little sweet, use honey. No coffee, tea, alcohol. In the winter when I want a warm drink I do Pero (Ecco or Coronado in Chile). In the summer when it's hot and I just have to have something refreshing other than water I'll have some cranberry juice or ice-water flavored with real fruit, or light lemonade or juices. When we went on Trek, 25 miles in three days pushing a 400lb handcart, we really needed Propel (powdered version of Gatorade) or juices.
Breakfasts and Lunches for me are the same simple foods. Easy to remember, good for you, and then you can save your energy to make a nice dinner. Breakfast is usually the hardest time for me. Sometimes I'm not hungry until noon, but most of the time I'm ravished by 7am. I am like a hobbit.
And I love salty breakfasts which don't work with no salt, dairy, meat, or refined flour sort of diet. Some things are just worth the sacrifice. Give up something you love, for something (or Someone) you love more.
The kids breakfasts are different, and I like them to take turns making them. (Ideally with a green smoothie):
Mondays- Oatmeal
Tuesdays- Eggs and Toast
Wednesdays- Cream of Wheat or non-sugary cereals
Thursday- Breakfast Burritos
Friday- Bagels or Pancakes
Saturday- whatever we feel like
Sundays- sugar cereal
They make their own lunches. Usually sandwiches.
Dinner as a family. I did dinners once just focusing on my needs, and family dinners fell apart. No one would eat beans anymore, or all those weird veggie dishes. I didn't like that. I enjoy making dinners so that everyone will come together as much as possible. So now I make the delicious food they love and try to always have healthy fruits and vegetables too. A good trick to get them to eat vegetables is to not wait for dinner. Put out a veggie tray right after school or when they're hungry. They will eat it up, and then you don't have to do veggies at dinner and have the fight/standoff.
“So much
nurturing and healing happens in the home. If children do not have time at home
with their family....doing family things..... they will certainly have the health and stress problems we are seeing in the public
schools. Counselors, health curriculum, medications and doctors cannot make up
for time with family.”
Karisa’s 2016 Cookbook
“In consequence of evils and designs which do and will exist in the hearts of conspiring men in the last days, I have warned you, and forewarn you, by giving unto you this word of wisdom by revelation”-Doctrine & Covenants 89:4
Do your best to grow your own food. We are limited in what we can afford to buy and grow in New Mexico. Would that each family had their own plot of land to grow their own food for a year! This is an important skill to teach children.
Doctrine & Covenants 89:4 also says, Flesh of beasts and of fowls “I the Lord have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly. And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.” I want to please the Lord, and be able to serve Him as long as I’m able, and I notice that I feel better with vegetables, fruits, and whole grains as my base instead of white carbs, meat, dairy, fats and sugar. While there are stories like Lehi’s family having to live off of raw meat, there are also stories like Daniel who refused to eat the king’s meat and was healthier than all the others.
“Success consists of
going from failure to failure without loss of Enthusiasm.”- Winston Churchill
Cooking healthier is simpler since you are eating whole plants (usually just as they were harvested). WFPB eaters can eat carbs, fruits and vegetables, beans and legumes until you feel full, and still lose weight. A plain baked potato roasted in the oven tastes so good!, and your tastes will adjust so that you don’t need sour cream, butter, cheese, and bacon on top of it. The low-carb movement may work, but it doesn’t seem to align with the Word of Wisdom. “All grain is ordained… to be the staff of life” (D&C 89:14). Perhaps this is a staff to lean on because we're sick! Who knows. But it's hard to feel full without carbs and our prophet knows the damage meat does to the heart. If I really feel like I need some protein or iron, say after a workout, or just at that time of the month, I eat a protein meal with just veggies and no carbs.
“Eh!
You should see ‘em all,” she said.
“There’s twelve of us an’ my father only gets sixteen shilling a
week. I can tell you my mother’s put to
it to get porridge for ‘em all. They
tumble about on th’ moor an’ play there all day an’ mother says th’ air of th’
moor fattens ‘em. She says she believes
they eat th’ grass same as th’ wild ponies do.”-Martha, The Secret Garden
Essentially, it seems God has already packaged food perfectly. Our processed foods are making us fat while we are starved of nutrients. So this cookbook is full of many nutritious WFPB recipes that I love as well as our old favorites since I can’t quite let go of them yet.
Things I notice when I’m eating well:
my eyes pop open at 5am alert and ready for
the day
feel clear thinking
my knees make less noise
Fingernails and hair seem better
I know that it improves my heart and blood health (no sticky blood or uric acid shards that catch in the joints)
clear skin, better scalp and breath
no heartburn
weight loss
memory retention (pay special attention to the blessings promised in D&C 89:18-21
For the budget, and the gross-factor, I’ll tell you it’s a beautiful thing to go to the grocery store and totally bypass all the meat. Buying bags of dried beans is so much more affordable. I would recommend buying an Insta-Pot pressure cooker for the beans. You can cook anything in it, but this speeds up the bean cooking tremendously and results in perfectly soft delicious beans! Other than this, everything I make is with regular pots and pans, a blender, and occasionally a food processor.
feel clear thinking
my knees make less noise
Fingernails and hair seem better
I know that it improves my heart and blood health (no sticky blood or uric acid shards that catch in the joints)
clear skin, better scalp and breath
no heartburn
weight loss
memory retention (pay special attention to the blessings promised in D&C 89:18-21
For the budget, and the gross-factor, I’ll tell you it’s a beautiful thing to go to the grocery store and totally bypass all the meat. Buying bags of dried beans is so much more affordable. I would recommend buying an Insta-Pot pressure cooker for the beans. You can cook anything in it, but this speeds up the bean cooking tremendously and results in perfectly soft delicious beans! Other than this, everything I make is with regular pots and pans, a blender, and occasionally a food processor.
“I imagine that most of us struggle with our eating style at times. For many of us it's still new. This is my situation. And maybe some of you feel like I do and at moments really miss certain foods. I am trying to think of this in a different sort of way than when I tried a 'diet' before. Instead of allowing myself to wish for and imagine that food, I'm cutting the thoughts short by reminding myself that while I can have anything I want, what I've chosen is the innumerable blessings that come with living the Word of Wisdom. It's my choice so it's silly to sabotage myself by saying how much I wish I could have this or that. I CAN have it. I CHOOSE to have something else instead; those blessings of health, wisdom, and the knowledge that I'm being as obedient as I can be in this area of my life. So I try to change my thoughts and I don't moan to myself or others that I would really like some _______ to eat right about now.... because it's not really true, is it? BUT, if you want to think it and say it, just to try on the idea, go ahead, and if it's really what you want most, be honest with yourself. You can have it. This doesn't imply judgment, only recognizing that we have choice. It just hit me that this is why I'm doing better with this than with something much more lenient, in some ways, like Weight Watchers. It's because the goal of losing weight wasn't/isn't what I want most. In comparison I'd often rather have the food. These goals are beyond that. The reward is far beyond that!”
Daily Dozen- Dr. Michael Gregor’s daily recommendations (Dr. Gregor runs a non-profit website (that takes no advertising) where he reads and analyzes all the scientific research and presents it in an easy format).
1. Cruciferous Vegetables such as: Broccoli, Cabbage, Cauliflower, Kale, Radishes (1/2 c. daily)
2. Greens such as: Kale, Salad Greens, Spinach, Swiss Chard (2 servings daily of either 1 cup raw or ½ cup cooked)
3. Other Vegetables: Asparagus, Beets, Pepper, Carrots, Corn, Mushrooms, Garlic, Onions, Squashes, Peas, Tomatoes, Sweet Potatoes, Potatoes (2 servings daily of either 1 cup raw leafy vegetables, or ½ cup non leafy vegetables)
4. 1-2 Tbsp Flaxseeds per day (ground up in smoothies, baked goods, soups, salads, etc.) This is for the Omega-3 Fatty Acids
5. Nuts: ¼ cup a day or 2 Tbsp nut butters
6. Beans: 3 servings per day (1/4 cup hummus, ½ cup beans including tofu, 1 cup peas or sprouted beans)
7. Berries or small fruits like grapes (1/2 cup daily)
8. Spices: ¼ tsp turmeric and any other spices you like such as cinnamon
9. Water: 8 glasses daily
10. 90 minutes a day of moderate activity (1/2 hour stretch in mornings, plus 1 hour walk or more strenuous exercise)
11. Other fruits: 3 servings daily
12. Whole grains of all kinds! (3 servings daily)
Daily Multivitamin but adjust for the following necessary supplements:
B12 either 250+mcg daily, or 2050+mcg weekly is fine. If you’re eating how it shows above you can lessen this a bit.
Vitamin D- 15-30 minutes of midday sun daily or 2,000 IU supplemental vitamin D
Iodine for those who don’t eat seaweed, or iodized salt, a 150 mcg daily supplement
Calcium at least 600 mg daily via greens above
Iron
combine foods rich in iron with foods rich in Vitamin C for all menstruating
women.
Eat at least 50% Raw
Fasting, importance of
Feed the good bacteria, not the bad.
The bad will increase and so will your cravings for the bad.microbiome (acidic/alkaline). Acidity- more raw foods, especially when eating meats. Avoid meat and carbs together- hard to digest
body brush- towards the heart
feet touch the bare ground
probiotics & acv
Food high in Vit B- tuna, chili peppers, lentils, bananas, potatoes, molasses, nutritional yeast
no sugar/low salt/no oils- healthy eaters club.com
Another food plan I made and used to try and get a variety of vegetables and fruits. I tried to put the veggies and fruits with our dinner each night.
Monday- Cooked greens and carrots Cantelope or Honeydew
Tuesday- Green beans and cucumber salad Berries
Wednesday- Cabbage wedge and veggies in meal Plums or Pears or Prunes
Thursday- Lettuce and Squash stir-fry Pineapple or Oranges
Friday-Broccoli Steak and Coleslaw Watermelon or Apples
Saturday- Beet salad, and salad Peaches or Mango
Sunday-Asparagus or Peas and Corn Salad Grapes or Figs or Grapefruit
Breakfasts I Love
Bell Pepper, Overnight Oats, Banana Peanut-Butter Wrap, Chickpea Omelette, Cold Cereal w/no sugar Almond milk, Hot Cereal, Pancakes or Waffles w/applesauce and maple syrup, Smoothie, Ezekiel Toast with nut butter or hummus with tomato and avocado
Lunches I Love
Big Salad with 1lb. non-starchy veggies and then kidney or garbanzo beans
Big Vegan Sandwich (tomato, avocado, hummus, sprouts
Teriyaki Tofu Wraps
Chickpea Salad (with vegan mayo, celery, and pickles/ or onion, apple, and cranberries)
Loaded Baked Potato (or just baby red potatoes with a smoothie)
Loaded Nachos (baked, oil free, salt free chips)
Avocado Toast on Sprouted Bread
Vegan Burger on Sprouted Bun
Chipotle Salad (br.rice, blk.beans, pico, lettuce, roasted peppers and onions, salsa dressing)
Amy's Meals or Soups
Sweet Potato
Simple tomato sauce noodles
Mac n' Cheeze with Cauliflower
Budda Bowl
Dinners We All Love (Mostly Vegan)
Bean Strong Monday
Porotos with Cornbread
Navajo Tacos
Lentils with Bread
Feijoada with rice and Bread
Vegan Chili with Potato or Masa
Indian Lentils & Spinach with Flatbread
Pasta Tuesday
Fettucine Alfredo with Vegetables
Spaghetti
Mac ‘n “Cheeze” with Cauliflower
Lasagna with squash and tofu ricotta
Lentil-mac
Mushroom Stroganoff
Rice-Quinoa Wednesday
Hawaiian Haystacks
Pad Thai with rice noodles
Stir-fry with brown rice
Thai Curry with brown rice
Buddha Bowl with quinoa
Bean Curry with Jasmine rice
Orange Cauliflower with Broccoli and brown rice
Mushroom Tikka Masala with Quinoa
Mushroom-Veggie Rice Pilaf
South of the Border Thursday
Enchiladas or Empanadas
Arepas
Lentil Tacos
Humitas with Chilean Tomato Salad
WFPB Fajitas, Honey-Lime Fajitas, Corn and Squash Fajitas, etc.
Party Night Friday
Veggie Burgers or Mushroom Burgers
Carrot Dogs like Completos with toppings
Pizza (sundried tomatoes, olives, artichokes, pineapple, red onion, other veggies)
BBQ yam (or cabbage, jackfruit) Sandwich with Potato Salad
Potato Fries with Taco Toppings
Marinara Meatballs with Mozzarella Cheese
Croque Madame
No-Bun Turkey Burgers (jalapenos, bbq, yogurt, tomatoes, cucumbers, etc)
Tuna-Cheese Melts, or Quesadillas with Pineapple Salsa
Soup or Salad Saturday
Beefless Stew
Lentil-Potato Soup
Corn, Red Pepper, and Potato Chowder
Tortellini Soup
Minestrone with Biscuits
White Bean Soup
Green Chili Stew
Split Pea Soup
Pho with Bone Soup
Chicken Caesar Salad
Waldorf Salad
Black Bean Salad
Chipotle Salad (Taco Salad)
Berry Beautiful Salad
Mushroom Pear Salad
Mediterranean Salad with hummus and pita
Potato Strong Sunday
Mashed Potatoes with Mushroom Gravy and occasionally Salmon or Roast Chicken
Vegetable-Lentil Shepherds Pie
Lentil-Polenta Loaf with BBQ sauce and Baked Potatoes
Potato Bar
Mashed Potatoes and Chilean Red Gravy
“The book of life is the record of the acts
of man as such record is written in their own body. It is the record engraven
in the very bones, sinews, and flesh of the mortal body
That is, every thought, word, and deed has an effect on the human body. All these leave their marks, marks which can be read by Him who is eternal, as easily as the words in a book can be read.”-Bruce R. McConkie, Mormon Doctrine (Feelings buried alive, never die.)
That is, every thought, word, and deed has an effect on the human body. All these leave their marks, marks which can be read by Him who is eternal, as easily as the words in a book can be read.”-Bruce R. McConkie, Mormon Doctrine (Feelings buried alive, never die.)
Don’t over complicate things. Food is to be enjoyed simply, already perfectly packaged by nature. Dinner can be steamed green beans on a plate next to a simple salad of Romaine lettuce with garlic and lemon juice, and spaghetti noodles in tomato sauce. One of my favorite meals in Chile was a big bowl of lentils with a few random spaghetti noodles in it. A smoothie for lunch and a few baby potatoes. Learn to think simple.
I am more successful when I make my food ahead of time since life is crazy. Cook up vegan burgers, cool on racks completely, then wrap in plastic sheet or wax square between each patty and freeze in freezer bags. Cook up a lot of short grain brown rice ahead of time and freeze in individual portions for lunches or dinners. This way I don’t feel like I have to make a whole other dinner for me when I can’t eat what the rest of the family is eating. Cook up tortillas ahead of time. Wash and chop any vegetables you want so they’re ready for salads and smoothies and other meals. Chickpea omelet ingredients, pancake ingredients, stir-fry ingredients… etc!
My favorite meals when I’m eating out: Vegan Sushi Rolls with
brown rice, Spring Rolls with just veggies or tofu and veggies, a Plain Baked
Potato at Wendy’s, salad at Chipotle or Golden Pride, Fruit bowl, Salad bar, (most pre-made salads
have meat, or cheese, and oily dressings), PeiWei’s vegetable quinoa dish, etc.
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