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Сергей, лучше всего инвестировать 15 у.е. в книгу Эсселстина - там полкниги рецептов "дозволенной" пищи. Повторюсь - для себя лично я перешёл (почти) с мяса на рыбу (ну и, понятно, отказ от всяких колбас, масла, минимизация сыра - отказаться не получается - люблю его, но ем не больше грамм 20-30 в день на глаз - максимум кусок из стандартной Костковской нарезки Moneterey Jack or LIght Havarti). Уже это одно большая помощь (но, блин, по кошельку бьёт - рыба раз в 5 дороже мяса). Плюс полный (практически) отказ от белого хлеба (и белой муки - мука из цельных зёрен всяко полезнее по многим причинам - в основном для минимизации глюкозных пиков в крови - белый хлеб даёт практически такую же кинетику повышения глюкозы в крови, как чистый сахар, а на это завязано достаточно многое - от потенциальных диабетов до раков), минимизация картошки и замена её овощами (это не проблема в Штатах). Да, для утренней еды заменили коровье молоко соевым и прочими (вообще в сое белок ничем не хуже мясного).
В общем, инвестируйся в книгу и попробуй, посмотри, что подходит, что нет (ту же сою и бобы не все есть могут).
Kale/Lemon Sandwiches, the Ultimate in Health
We had been traveling and longed for GREENS, and when we got home only KALE was in the refrigerator. Lucky us for that day! This sandwich is stunningly delicious and tastes as good as it is healthy. Any greens of choice will work. The lemon adds an almost sweet taste. Be generous with it!
4 slices Mestemacher or any whole grain bread
1 bunch of kale, chopped in bite sized pieces (remove thick stem) or
Swiss Chard or greens of choice
hummus without tahini (easy to make blending a base of chick peas,
lemon and garlic then adding to taste cumin, vinegar, red peppers, parsley or cilantro
green onions (1 per slice of bread)
1/2 bunch cilantro or parsley, chopped
1/2- 1lemon plus zest, center part VERY, VERY thinly sliced and the ends squeezed and zested
1 large tomato, sliced in 4 thick slices (optional)
Toast bread well. If using Mestemacher or a rye or pumpernickel double or even triple toast.
Put kale in a pot with about 4 inches of water in the bottom. Bring to a boil, cover and cook until kale is tender. Check frequently.
Spread toast thickly with hummus, sprinkle green onions on the hummus, pile cilantro on top of the green onions and then place a few thinly sliced lemons slices on the cilantro.
When Kale is tender, drain well. Shake the strainer so all water is gone, sprinkle the kale in the strainer with lemon zest and remaining lemon juice. LOTS of lemon makes this good!
Then put a big handful of lemon filled kale on top of each piece of bread. It is delicious just like that or top with a tomato slice.
And there you have health in a bite! A bit of a messy one at that!
Mango-Lime Bean Salad
MAKES 2 SERVINGS
Everyone loves this, so double or even triple the recipe! It vanishes in a flash, and also works well as a salsa. It really is our all-time favorite summer salad. The red onion adds a dash of color and the zest (the peel) intensifies the lime flavor.
1 mango, peeled and diced
1 small red onion, diced to taste (start with 1/2)
1 15-ounce can cannellini beans, drained and rinsed
zest of 1 lime
1 juicy lime, squeezed
cilantro, a lot, 1/2 cup or more
Combine all ingredients. Serve on a bed of baby lettuce.
Sweet Potato and Lentil Soup with Shiitake Mushrooms
Serves 4 -6 (maybe)
This soup is so good Essy and I ate it ALL the first time I made it. If someone is hesitant about plant-based food, this has to be a convincer. Red lentils keep this soup a beautiful orange color. If you don't have leeks use onions. Serve it alone or over rice with a big green salad.
1 leek, thinly sliced, white only
6 garlic cloves, minced
2 -cups fresh (about 3.5 ounces) or dried shiitake mushrooms, sliced (soak dried shiitakes for 1/2 hour in warm water before slicing)
4-cups low sodium vegetable broth
2-cups water
1 1/2-cups red lentils
1 large sweet potato, scrubbed and diced, skin ok to use
1 bay leaf
1/4-cup basil or more
Pepper to taste
Fresh spinach
In a large pan, stir-fry leek, mushrooms and garlic for 3 to 4 minutes until leeks are soft.
Stir in broth, water, lentils, sweet potato, and bay leaf.
Bring to boil then simmer uncovered until lentils and sweet potatoes are soft, about 30 to 40 minutes.
Remove bay leaf and puree 2 cups of soup until smooth or use an immersion blender; return to pot, stir in basil and pepper to taste.
Just before serving stir in as much as you dare fresh spinach. It will melt in the pot. If you prefer fill individual soup bowls with spinach and spoon hot soup over the spinach. Top with a sprinkle of more fresh basil.
Lime Mousse
Serves 2-4
This is FABULOUS alone, topped with fruit of any kind or as a frosting on cake. It is fast to make at the last minute. Use more or less lime according to taste. It is beautiful served in wine glasses topped with fresh raspberries (or other berries) and sprinkled with mint.
1 package (12.3 ounces lite firm or extra firm silken tofu (Mori-Nu)
1/3 cup maple syrup or sweetner of choice
3 tablespoons fresh lime juice
zest of 1 lime
Blend tofu, maple syrup, lime juice and zest in a food processor until very smooth. Keep scraping down the sides of the processor to blend completely.
Refrigerate until chilled.
Утянуто с
Book Excerpt
*03: 3 Heart Safe Recipes from Dr. Essy's New Book!
CURRY SAUCE
(makes about 3 cups)
"This sauce is adapated from one of my favorite cookbooks, Fat Free
and Delicious, by Robert Siegel. It is good on broccoli, cauliflower,
asparagus, rice, or pasta.
1 cup cooked brown rice
2 cups water
1/4 cup nutritional yeast
1 tablespoon white miso (optional)
1 teaspoon garlic powder
1-2 teaspoons curry powder, to taste
1. Combine brown rice and water in a food processor and process until
smooth. It may take a minute or two.
2. Add remaining ingredients and continue to process until smooth.
Pour into a saucepan and heat, stirring constantly until just bubbling.
BROCCOLI-MUSHROOM PIE
(makes 3-5 servings)
1 teaspoon granulated garlic
1 teaspoon Mrs. Dash lemon pepper seasoning blend
2 cups brown rice, cooked
1 medium-large tomato, thinly sliced
1 bunch green onions, chopped
1 10-ounce box mushrooms, sliced
1 tablespoon miso
1 cup Lemon Sauce (recipe follows)
3 cups broccoli, chopped and lightly steamed
1 bunch collard greens, stems removed, greens chopped in bite-size
pieces, and steamed or boiled until soft)
pepper to taste
1. Preheat oven to 350 degrees
2. Mix garlic and Mrs. Dash lemon pepper into cooked brown rice.
3. Cover bottom of a large pie plate with the cooked rice and pat
into place.
4. Arrange tomate slices over rice and sprinkle with a handful of
green onions.
5. In a nonstick sauce pan, stir-fry mushrooms and remaining green
onions in vegetable sotck, wine, or water until just slightly cooked.
6. Mix miso in a small bowl with 2 tablespoons of stock or water and
stir into mushrooms.
7. Prepare Lemon 'Sauce.
8. Add broccoli and collards to the mushrooms mixture, then mix in
Lemon Sauce and pepper to taste.
9. Pour broccoli-mushroom mixture over tomatoes and bake for 20-30
minutes. (Optional: before baking, sprinkle lightly with nutritional
yeast.)
NOTE: If you prefer, you can substitute lightly steamed spinach or
kale for collard greens.
LEMON SAUCE
1 tablespoon whole-wheat flour
1 tablespoon cornstarch or arrowroot
1 tablespoon low-sodium tamari
1-2 tablespoons lemon juice plus zest of 1 lemon
pepper, to taste
1/2 cup vegetable broth
1/2 cup oat, almond, multigrain, or nonfat soy milk
1. Combine first five ingredients in saucepan.
2. Gradually add vegetable broth and milk, whisking until all lumps
are gone.
3. Cook over medium heat, stirring constantly until sauce is smooth
and thick.
NOTE: This sauce is also good with vegetables.
CHOCOLATE RED DEVIL CAKE
(makes 8-10 servings)
For his fifth birthday, our grandson Zeb requested a chocolate cake.
This recipe, adapted from Joanne Stepaniak's The Vegan Sourcebook,
sounded appealing. Zeb never had a clue he was eating beets!
2 cups whole-wheat flour
1 cup sugar
1/2 cup unsweetened cocoa powder
2 teaspoons double-acting baking powder
for more information on baking powders:
Learn about baking powder in the Kitchen Dictionary - Food.com: Talk with your mouth full
// www.recipezaar.com
2 teaspoons baking soda
2 tablespoons flaxseed meal
1/3 cup water
1 large beet, cooked and diced (1 cup)
1 cup water
1/3 cup baby-food prunes (1 large jar)
2 teaspoons apple-cider vinegar
2 teaspoons vanilla extract
Creamy Fudge Frosting (see below)
1. Preheat oven to 350 degrees. Use an 8-inch square baking pan, or
two 9-inch round cake pans if you want icing between layers.
2. In a large mixing bowl, place flour, sugar, cocoa powder, baking
powder, and baking soda and whisk until combined.
3. Place flaxseed meal in a dry blender. Add 1/3 cup water and blend
about 30 seconds, until mixture is gummy. Add beets, water, prunes,
vinegar, and vanilla and process 1-2 minutes, until frothy and well
blended.
4. Mix liquid into dry ingredients. Stir until combined, then
quickly spoon batter into pan.
5. Bake 35-40 minutes, until a tooth pick inserted in the center
comes out clean. Cool for at least 30 minutes. Spread cooled cake
with Creamy Fudge Frosting.
CREAMY FUDGE FROSTING
(makes enough to frost a layer generously)
1 12.3-ounce package light extra-firm tofu
1/3 cup maple syrup, agar nectar, or honey
2 tablespoons unsweetened cocoa powder
1 tablespoon vanilla extract
Combine all ingredients in food processor and process until smooth.
Ice thickly on Chocolate Red Devil Cake. Even though it seems runny,
the frosting stays on."
Утянуто с
Yahoo! Groups
Нет (в России не стоит) - у них весьма мерзкие побочные эффекты. Поэтому пить их без средств поддержки печени нельзя, и нужно регулярно следить за состоянием печени. Да и подбирать индивидуально - скажем, моя мама Липитор вообще не переносит. В общем, лучше, ПМСМ, есть по-другому, чем травиться без острой клинической необходимости.