Absolutely Everyone Needs a Plan. John Schlife,
Corn Chili with Crowder Peas
Recipe:
1 small box frozen corn (or 1/2 plastic bag frozen corn or 1 can nosalt corn, defrost corn in microwave)
1 can red beans, rinsed to remove salt
1 can crowder peas, rinsed to remove salt
1 small can V-8 vegetable juice
1 16-oz. can no-salt stewed tomatoes
1 16-oz. can no-salt tomato sauce
1 tomato can water
1 yellow onion, chopped 3 T. dried tomato bits
water, enough to fill Crock-Pot 2 inches from the top
Spices
2 T. garlic powder
1/2 t. chili powder
1 crushed red chili or 1/2 t. red chili
1/4 t. black pepper
BB & B Soup
Recipe:
1 can red beans, rinsed to remove the salt
1 1/2 cups broccoli flowerettes
1/2 cup buckwheat grouts
1 yellow onion, chopped
1 carrot, cut into half-moons
1/3 head celery, chopped from the top, including leaves
1 16-oz. can no-salt stewed tomatoes
2 16-oz. cans no-salt tomato puree
water, enough to fill Crock-Pot 2 inches from the top
Spices
1 T. ground cumin
1/2 t. black pepper
1 T. curry powder
3 T. parsley flakes
2 T. garlic powder
Red Lentils and Wild Rice
Recipe:
1 cup dry red lentils
1/2 cup wild rice
1 white onion, chopped
1 large carrot, cut into half-moons
1 16-oz. can no-salt stewed tomatoes
1 16-oz. can no-salt tomato puree
2 tomato cans of water
water, enough to fill Crock-Pot 2 inches from the top
Spices
3 T. parsley flakes
2 T. garlic powder
4 T. basil
1/4 t. black pepper
APRIL 2020
Are walking and running boring?
I don’t mind spending a couple of hours with me every morning. I don’t think I am a boring person.
—The Author
Succotash and Potato Chowder
Recipe:
Cook for 4 hours on HIGH or all day on LOW:
1 1-lb. bag frozen corn, defrosted (or 1 large can no-salt corn)
1 1-lb. bag of lima beans, defrosted (or 1 large can of rinsed lima beans)
2 medium-sized red potatoes cut into bite-sized pieces (do not peel)
1 large yellow or white onion, finely chopped
6 green onions, finely chop the entire onion
1 package powdered milk (1 package makes 1 qt.)
water, enough to fill Crock-Pot 2 inches from the top
Spices
2 T. garlic powder
4 T. parsley flakes
1/2 t. black pepper
1 t. paprika
Important: 2 or 3 minutes before serving, stir in another 1/2 package of the dry milk.
APRIL 2020
Crock-Pot Casserole with Sprouts (Brussels, That Is) and Grouts (Buckwheat, That Is)
When selecting cookbooks, I frequently recommend 2 that have recipes that need very extensive modifications in order to qualify for healthy nutrition. They were 2 of the most popular vegetarian cookbooks, and although vegetarians as a large group of people are considerably healthier than the average person when it comes to heart disease, stroke, diabetes, obesity, and hypertension, vegetarian cookbooks originally were not very healthy. True, they eliminated animal flesh, which is usually high in fat, but also one frequently found the following, simply because they were not “flesh”: honey, sea salt, egg yolks, butter, cream, molasses, etc.
But there is a very good reason to use these books if you know how to make modifications in the fat and sugar. My favorites were Moosewood and Recipes for a Small Planet (from the Diet for a Small Planet). Both of these books have currently been updated to a more nutritious version. Why these books? They have a very noteworthy emphasis on spice, spices that many Americans did not use. In the past it was only salt and pepper. First, these books added cumin, coriander, curry, chili, white and red pepper, basil, oregano, rosemary, thyme, etc. Secondly, it forces us to use vegetables and grains that we were not used to including in our daily eating. For example, barley, buckwheat, spelt, triticale, eggplant, squashes, peppers (red, yellow, and orange), red cabbage, etc. These cookbooks got us out of a rut. They forced us to get creative with our food preparation. They may have convinced you to try a fresh seasoning such as cilantro for the first time. This recipe uses buckwheat grouts and Brussels sprouts.
Recipe:
Mix the following and pour into Crock-Pot:
4 carrots (2 chopped into bite-sized pieces and 2 grated)
1 medium yellow onion, finely chopped
12 medium-sized fresh Brussels sprouts
1/2 cup buckwheat grouts
1 16-oz. can no-salt stewed tomatoes
1/2 package nonfat dry milk (1 package makes 1 qt.)
6 egg whites
1 cup water
Spices
2 T. garlic powder
1/2 t. black pepper
1/2 t. red pepper flakes
3 T. parsley flakes
Bake on LOW for 8 hours.
April 2020
Why Eat a Specific Food?
Generally food falls into 2 major categories: the macronutrients (foods in which the amount [weight and volume] is relatively large) and the micronutrients (foods which come in very small amounts, weight-wise and volume-wise). This is a different method of categorization than most adults learned in elementary school. Most adults still remember the list of nutrients being the following 5: proteins, carbohydrates, fats, vitamins, and minerals. Some maybe were even taught a 6th category: water. Today the 3 macronutrients are proteins, carbohydrates, and fats, and the vitamins and minerals are known as micronutrients. Remember that micro means “very small,” only as it relates to amounts (weight and volume.) It does not mean unimportant. It just means that it takes only microscopic amounts of nutrients such as iron, zinc, or even the very crucial mineral calcium to keep the body in good health.
Nutrient