RECIPES & MEAL PLANNING

"If it tastes good spit it out!" some warn. Not so with the Creator's fresh, whole foods. The nutrient-dense meal plans found in Dr. Sylvia's latest book, Eatin' After Eden - The Meat of the Word, will enable you to create gourmet delights using her recipes, several of which are included here.

Additionally, her latest book goes far beyond recipes to provide life-sustaining knowledge. That can be as simple as quickly teaching you how you can convert thousands of not-so-healthy recipes into some that are very beneficial. And you won't need to sacrifice a bit of tastiness or give up all your family favorites. Just a bit of adaptation may be all that's needed. (Let's face it, some recipes have no redeeming value.)

After trying a few examples here and with the brief instructions in the book you may expect your family to resume eating together around the table at home for enhanced relationships, increased wellness levels, and stretching food funds. Couldn't we all do with more of these in this day of non-communication, illnesses, and tight budgets?

Navy Bean & Turkey Sausage Repast

Rated #1 with more than 500 responding readers! This is a satisfying soup that is done in an hour with a little planning ahead.* The many who have partaken of this culinary prize say it is well worth the planning (soaking the beans overnight)! Other vegetables and herbs in the pot plus Italian-style turkey sausage make it a "souper" nutritious treat!

NOTE: Just because this meal tastes incredibly good doesn't mean it's terribly bad. Au contraire. Besides their nutrients and fiber, beans are a low glycemic food. With their lower rise in blood sugar, in moderate amounts such foods are particularly beneficial to those with sugar dysregulation issues including diabetics, hypoglycemics, dieters, and those with insulin resistance (Syndrome X).

Ingredients (ideally organic)

2 Tblsps. extra virgin olive oil (EVOO)
1 lg. onion, chopped
1-2 garlic cloves chopped finely, or pinch of garlic powder
5-6 c. chicken or beef broth
1 lb. Navy beans or white beans of your choice.
1 lb. Italian-style turkey sausage sliced crosswise 1/2"
1 tsp. sea salt (natural foods store)
2 lg. bay leaves
5 carrots sliced 1/2" thick
1/2 lb. crisp, fresh kale pulled from the stalks and torn in medium sized pieces
1 1/2 c. frozen or sliced okra (delicious, extra nourishing, and its mucilage
  is a thickener)**
2-3 Tblsp. of liquid amino acids (natural foods store) to taste

*A day before you wish to serve the soup, place beans in a large bowl and add enough water to stand about 2" above beans; cover, and allow to soak at least overnight to improve digestibility, to save an hour's cooking time, and to neutralize [deactivate] phytates in beans, that prevent mineral absorption. If broth is frozen, place in refrigerator to thaw overnight while beans soak.

To prepare soup:

Pour oil in large soup pot, add onion and garlic cloves and sauté on low heat for 4-5 minutes, stirring a couple of times. (If using garlic powder, add when onions have finished cooking and stir.) Add broth, drained beans, and bay leaves. Simmer with lid off so that soup never boils and nutrients are saved. (Boiled beans have no protein value, only carbohydrate.) Cook until beans are almost done, approx. 45 minutes. Cook sausage while beans simmer; slice, and add to soup pot together with vegetables and liquid amino acids (natural foods store). Continue simmering, stirring occasionally, until carrots are al dente and kale is tender.

There you have it, a delectable meal fit for a king, with all macronutrients (quality protein, complex carbohydrates, healthy oil/fat), vitamins, minerals, and phytonutrients.

**Note: For the full story on okra nutrients and its other benefits, be sure and visit the Web site of the University of Wisconsin where Dr. Sylvia provided okra's nutritional facts. www.physiology.wisc.edu/ravi/okra/

Chunky Chicken & Lentil Delight

A real meal, this deceptively simple dish includes quality protein, complex carbs, healthy fats/oils, tomato's lykopene, and nutrient-rich, delicious okra. The recipe is an example of a quick and easy healthy conversion of a far less nutritional one.

Ingredients:

1 T. extra virgin olive oil (instead of vegetable oil)
4 lg. chicken thighs or two half-breasts*
1 c. chicken or beef broth (instead of water); homemade is even better
1 c. lentils (instead of white pasta or noodles)
½ c. canned or frozen tomatoes
½ c. sliced okra (frozen is fine) add multinutrients and other benefits mentioned
  below.**
Sea salt (Eatin' After Eden explains how this is very different from supermarket
  salt; the book includes a cardiologist's most enlightening and pertinent study
  about it.)

Place olive oil in 2 qt. sauce pan with lid. Add chicken, cover, and cook on low about 20 min. or almost done. Add broth, tomatoes, and lentils around chicken, leaving chicken on bottom and being sure lentils are in liquid, not on top of chicken. Cover and simmer about 15 minutes (tilt lid if necessary to prevent boiling) turning chicken once. Do not overcook lentils.

Remove chicken from pan, cool a minute, then remove meat from bone with paring knife, cut into bite-size pieces. Stir to combine ingredients. Depending upon how much liquid you use, this may be enjoyed on the plate or in soup bowls. Serve with a green salad. Serves 3 or 4.

One thigh = 25 g. protein. The very nutritious lentils provide additional protein, plus complex carbs.

*Chicken breast may be used, however, the juice of thighs adds to flavor of this dish. If breast is used, add more broth.

**Okra contains mucilage, a demulcent that soothes and protects the important mucous membrane of the lower intestine for improved digestion and absorption of nutrients.

Delicious, Nutritious, Egg- & Sugar-Free Ice Cream

This is an adaptation such as you can easily do with many recipes, substituting whole foods for counterfeits, without additives and no heat. We like it best with rich goat milk, which is naturally homogenized. However, whole cow milk works well also (Eatin' After Eden explains the many reasons your body requires saturated fat.) For those allergic to eggs, it has none. Nor do we use any sugar. The extremely sweet, God-given herb and "dietary supplement" stevia, is all that's needed. A $14 electric ice cream freezer/maker from K-Mart or WalMart works just fine to give you this economical, nutritious goodness containing quality protein, calcium, vitamin C, saturated fat (for your cell membranes and hormones), and phytonutrients.

Ingredients:

1 qt. goat or whole cow milk
½ - 1 c. heavy cream (look for pasteurized rather than ultrapasteurized)
2 Tblsp. fresh lemon juice
½ t. sea salt
1-2 Tblsps. pure vanilla (from natural foods store, may be omitted if other
  flavoring used)
¼ tsp. stevia powder (from natural foods store)

Add all ingredients to ice cream maker/freezer container and cover with lid. Place 2" of ice around the canister, then sprinkle ¼ c. of rock salt over it. Continue alternating layers of ice with salt until it reaches just below the lid. Churn for 15-30 minutes. You may double or triple the recipe so that you have some to put in the freezer. Increase the churning time to 50-60 minutes if so.

Makes 4-6 servings. Options: Add your favorite fresh, raw fruits such as sliced peaches, berries, or chopped nuts after freezer processing.

Tangy & Tenderizing Marinade

Worth its weight in gold, this marvelous marinade is just the thing for these days of thrift as it allows you to enjoy some of the more economical cuts of meat, e.g., flank or round steak. Chicken is also scrumptuous with this treatment.

Ingredients:

1/4 c. liquid amino acids from natural foods store (the only soy-based product
  we use)
1/4 c. Christian Bros. cream sherry (cooking sherry) or raw apple cider vinegar
Pinch of garlic powder (or 1-2 Tblsps. fresh minced garlic)
Ground black pepper, few sprinkles each side of meat

Mix the above ingredients in a 6x10x1-2" pan or whichever size fits your meat. Prick meat with fork and turn it a couple of times. Cover pan with plastic wrap and refrigerate. Turn meat every 4-5 hrs. during daylight hours if possible, for couple days. To cook, place about 5" below 350-375 degree broiler or grill, about 5 min./side, depending on cut and type of meat. For beef, cut a thin slice off one end cross-grain to check for doneness (rare or med. rare is best). DO NOT OVERCOOK BEEF.

Use leftover beef marinade for chicken for next evening's dinner, e.g., if you have the meat for dinner, after dinner place the chicken in the marinade, turn, cover, and turn again next morning before leaving for work. Cook for dinner that evening.

A GLASS FULL OF LIFE

Life begets life!

It takes living foods to sustain abundant life, healing, and restoration. This juice is an outrageously nutritious, and refreshing example. Chock full of vitamins, minerals, and phytochemicals that help prevent cancer, it is also useful for detoxifying and liver health. Its antioxidants also work for your heart health. We should also mention it's really quite delicious! Isn't it just like our Creator to package His good things this way?

Juice ingredients: 8 medium size carrots 1 stalk celery, leaves and all 1 pc. of raw beet the size of half an egg, include the   greens if available ½" or so of raw ginger 1 or 2 apples unpeeled but cored 1 kale leaf without stem, or a couple of hands full of   raw spinach (never eat cooked spinach; it has toxic   oxalates according to scientist Dr. Norman Walker who   lived to 99 years of age) Drink immediately, before, with, after, or between meals. Do not store juice, it loses nutrients quickly and oxidizes. An 8 oz. glass counts as 2 servings of vegetables. Cancer patients and those with frail constitution should begin with 2-4 oz. and increase daily to tolerance. Makes 16 oz. of juice. Bon Appetite! HOME PAGE