Grown your own food- Path to Freedom

For those of you who are not familiar with the Dervaes family this is a wonderful introductory video.

HOMEGROWN REVOLUTION - Radical Change Taking Root

http://www.youtube.com/watch?v=mCPEBM5ol0Q

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Path To Freedom


Reposted with gratitude by
Kindness of Strangers E_CO Member


Thank you!

Path to Freedom

Path To Freedom on Oprah





Starter Kit (PCRM)


Starter Kit for Teens (Animal Place)


Starter Kit (Mercy for Animals)


Guide to vegetarian eating (Humane Society of the US)


Guide to dairy- and egg-free shopping, cooking and eating (Animal Aid)




Kindness of Strangers E_CO Member usually does environmental and nutritional education

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Meat Is a Global Warming Issue

Reposted With Thanks To: One Voice

Meat Is a Global Warming Issue

By Dan Brook, E Magazine

There are many human activities that contribute to global warming. Among the biggest contributors are electrical generation, the use of passenger and other vehicles, over-consumption, international shipping, deforestation, smoking and militarism. (The US military, for example, is the world's biggest consumer of oil and the world's biggest polluter. )

What many people do not know, however, is that the production of meat also significantly increases global warming. Cow farms produce millions of tons of carbon dioxide (CO2) and methane per year, the two major greenhouse gases that together account for more than 90 percent of US greenhouse emissions, substantially contributing to "global scorching. "

According to the United Nations Environment Program's Unit on Climate Change, "There is a strong link between human diet and methane emissions from livestock. " The 2004 State of the World is more specific regarding the link between animals raised for meat and global warming: "Belching, flatulent livestock emit 17 percent of the world's annual production of methane, a powerful greenhouse gas. "

The July 2005 issue of Physics World states: "The animals we eat emit 21 percent of all the CO2 that can be attributed to human activity." Eating meat directly contributes to this environmentally irresponsible industry and the dire threat of global warming.

Additionally, rainforests are being cut down at an extremely rapid rate to both pasture cows and grow soybeans to feed cows. The clear-cutting of trees in the rainforest -- an incredibly bio-diverse area with 90 percent of all species on Earth -- not only creates more greenhouse gases through the process of destruction, but also reduces the amazing benefits that those trees provide. Rainforests have been called the "lungs of the Earth," because they filter our air by absorbing CO2, while emitting life-supporting oxygen.

"In a nutshell," according to the Center for International Forestry Research, "cattle ranchers are making mincemeat out of Brazil's Amazon rainforests. "

Of course, the US should join the other 182 countries in ratifying the Kyoto Protocol. Of course, we should sharply reduce our reliance on fossil fuels and shift towards renewable sources of energy. Of course, we need to stop destroying the rainforests. Of course, we need to stop the war in Iraq and drastically reduce the US military budget (presently at half of the entire world's total military spending), which would increase, not decrease, national and global security. But as we're struggling and waiting for these and other structural changes, we need to make personal changes.

Geophysicists Gidon Eshel and Pamela Martin from the University of Chicago concluded that changing one's eating habits from the Standard American Diet (SAD) to a vegetarian diet does more to fight global warming than switching from a gas-guzzling SUV to a fuel-efficient hybrid car. Of course, you can do both.
Where the environment is concerned, eating meat is like driving a huge SUV.
According to Eshel, eating a vegetarian diet is like driving a mid-sized car or a reasonable sedan, and eating a vegan diet (no dairy, no eggs) is like riding a bicycle or walking.
Shifting away from SUVs and SUV-style diets, to much more energy-efficient alternatives, is key to fighting the warming trend.

Global warming is already having grave effects on our planet. Vegetarians help keep the planet cool in more ways than one.
Paul McCartney says,
"If anyone wants to save the planet, all they have to do is just stop eating meat. That's the single most important thing you could do. "
Andrea Gordon, in her article "If You Recycle, Why Are You Eating Meat?" agrees:
"There is a direct relationship between eating meat and the environment.

Quite simply,
you can't be a meat-eating environmentalist!?
Sorry folks. "

Vegetarianism and veganism is literally about life and death -- for each of us individually and for all of us together.
Eating animals simultaneously contributes to a multitude of tragedies:

the animals' suffering and death;
the ill-health and early death of people;
the unsustainable overuse of oil, water, land, topsoil, grain, labor and other vital resources;
environmental destruction, including deforestation, species extinction, mono-cropping and global warming;
the legitimacy of force and violence;
the mis-allocation of capital, skills, land and other assets;
vast inefficiencies in the economy;
tremendous waste;
massive inequalities in the world;
the continuation of world hunger and mass starvation;
the transmission and spread of dangerous diseases;
and moral failure in so-called civilized societies.

Going veg is the antidote to all of these unnecessary tragedies.

The editors of World Watch concluded that "the human appetite for animal flesh is a driving force behind virtually every major category of environmental damage now threatening the human future -- deforestation, erosion, fresh water scarcity, air and water pollution, climate change, biodiversity loss, social injustice, the destabilization of communities and the spread of disease." Lee Hall, the legal director for Friends of Animals, is more succinct: "Behind virtually every great environmental complaint there's milk and meat. "

Global warming may be the most serious global social problem threatening life on Earth. We need to fight global warming on the governmental and corporate levels, and we also need to fight global warming on the everyday and personal levels.

Now we need to fight global warming -- with our forks!

April 22 is Earth Day

People across the planet are taking steps to go “green” by changing light bulbs and driving habits. Yet with the unmistakable connections between factory farming and the destruction of our environment, the most effective change one can make for the earth is a change to a plant-based diet. With animal agriculture accounting for more dangerous greenhouse gases than the entire transportation sector — making it one of the leading causes of climate change — there is no better time to act than right now.

Go green for Earth Day by choosing a vegan diet

Celebrate Earth Day Everyday: Go Vegan

One Voice

Repost from Help make a difference (www.myspace.com/choosecompassion)

Repost from David Dvorak (www.myspace.com/dmdflipsider)

Repost from Marri Dutch (www.myspace.com/435564007)

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Peace
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Monsanto's Crops Spawning Superweed Epidemic in U.S.

Monsanto's Crops Spawning Superweed Epidemic in U.S.

• GM Watch, April 19, 2009
  Straight to the Source
  
  

EXTRACT: In 2007, 10,000 acres of land were abandoned in Macon country, the epicenter of the superweed explosion, North Carolina State University's Alan York told local media.

'Superweed' explosion threatens Monsanto heartlands
France 24, 19 April 2009
INERNATION NEWS 24/7 FRANCE

"Superweeds" are plaguing high-tech Monsanto crops in southern US states, driving farmers to use more herbicides, return to conventional crops or even abandon their farms.

The gospel of high-tech genetically modified (GM) crops is not sounding quite so sweet in the land of the converted. A new pest, the evil pigweed, is hitting headlines and chomping its way across Sun Belt states, threatening to transform cotton and soybean plots into weed battlefields.

In late 2004, "superweeds" that resisted Monsanto's iconic "Roundup" herbicide, popped up in GM crops in the county of Macon, Georgia. Monsanto, the US multinational biotech corporation, is the world's leading producer of Roundup, as well as genetically engineered seeds. Company figures show that nine out of 10 US farmers produce Roundup Ready seeds for their soybean crops.

Superweeds have since alarmingly appeared in other parts of Georgia, as well as South Carolina, North Carolina, Arkansas, Tennessee, Kentucky and Missouri, according to media reports. Roundup contains the active ingredient glyphosate, which is the most used herbicide in the USA.

GM protesters demonstrate near the French town of Toulouse in March 2008. How has this happened? Farmers over-relied on Monsanto's revolutionary and controversial combination of a single "round up" herbicide and a high-tech seed with a built-in resistance to glyphosate, scientists say.

Today, 100,000 acres in Georgia are severely infested with pigweed and 29 counties have now confirmed resistance to glyphosate, according to weed specialist Stanley Culpepper from the University of Georgia. http://mulch.cropsoil.uga.edu/weedsci/

"Farmers are taking this threat very seriously. It took us two years to make them understand how serious it was. But once they understood, they started taking a very aggressive approach to the weed," Culpepper told FRANCE 24.

"Just to illustrate how aggressive we are, last year we hand-weeded 45% of our severely infested fields," said Culpepper, adding that the fight involved "spending a lot of money."

In 2007, 10,000 acres of land were abandoned in Macon country, the epicenter of the superweed explosion, North Carolina State University's Alan York told local media. Delta Farm Press

The perfect weed

Had Monsanto wanted to design a deadlier weed, they probably could not have done better. Resistant pigweed is the most feared superweed, alongside horseweed, ragweed and waterhemp.

"Palmer pigweed is the one pest you don't want, it is so dominating," says Culpepper. Pigweed can produce 10,000 seeds at a time, is drought-resistant, and has very diverse genetics. It can grow to three meters high and easily smother young cotton plants.

Today, farmers are struggling to find an effective herbicide they can safely use over cotton plants.

Controversial solutions

In an interview with FRANCE 24, Monsanto's technical development manager, Rick Cole, said he believed superweeds were manageable. "The problem of weeds that have developed a resistance to Roundup crops is real and [Monsanto] doesn't deny that, however the problem is manageable," he said.

Cole encourages farmers to alternate crops and use different makes of herbicides.

Indeed, according to Monsanto press releases, company sales representatives are encouraging farmers to mix glyphosate and older herbicides such as 2,4-D, a herbicide which was banned in Sweden, Denmark and Norway over its links to cancer, reproductive harm and mental impairment. 2,4-D is also well-known for being a component of Agent Orange, a toxic herbicide which was used in chemical warfare in Vietnam in the 1960s.

Questioned on the environmental impact and toxicity of such mixtures, Monsanto's public affairs director, Janice Person, said that "they didn't recommend any mixtures that were not approved by the EPA," she said, referring to the US federal Environmental Protection Agency.

According to the UK-based Soil Association, which campaigns for and certifies organic food, Monsanto was well aware of the risk of superweeds as early as 2001 and took out a patent on mixtures of glyphosate and herbicide targeting glyphosate-resistant weeds.

"The patent will enable the company to profit from a problem that its products had created in the first place," says a 2002 Soil Association report.

Returning to conventional crops

In the face of the weed explosion in cotton and soybean crops, some farmers are even considering moving back to non-GM seeds. "It's good for us to go back, people have overdone the Roundup seeds," Alan Rowland, a soybean seed producer based in Dudley, Missouri, told FRANCE 24. He used to sell 80% Monsanto "Roundup Ready" soybeans and now has gone back to traditional crops, in a market overwhelmingly dominated by Monsanto.

According to a number of agricultural specialists, farmers are considering moving back to conventional crops. But it's all down to economics, they say. GM crops are becoming expensive, growers say.

While farmers and specialists are reluctant to blame Monsanto, Rowland says he's started to "see people rebelling against the higher costs."

More on Monsanto & The Corperate Take Over of Food

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Peace
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How Your Food Choices Affect Your Health, Happiness, and the Future of Life on Earth

Reposted with Love & thanks:
Delly Doolittle ♥ Vegan 11:11

Reposted with thanks by~
Martha
*♥♥*Garden of Vegan*♥♥ *

How Your Food Choices Affect Your Health, Happiness, and the Future of Life on Earth



by John Robbins; 1987
Excerpts from Diet for a New America


Is there a doctor in the house?

You might think that your doctor would be a reliable guide to your optimum diet, and would convey to you any emerging truths of sound nutritional research that significantly affect your health - But actually, most doctors don't know very much about nutrition- You'd think they would, but they don't -That's not their department - They have been trained to treat disease with drugs and surgery - They have not been trained to prevent disease through healthy life and diet-styles

Nutritional education is not just inadequate in contemporary medical schools; in most cases it's nonexistent- At the 69th annual meeting of the American Medical Women's Association, one doctor drew knowing laughs when she told the audience about her lack of nutritional training - Said Dr Michelle Harrison:

"They had one lecture -- on a Saturday morning -- and it wasn't compulsory- I don't remember what was in the lecture, because I didn't go"

Only 30 of the nation's 125 medical schools have a single required course in nutrition - A recent Senate investigation revealed that the average physician in the United States received less than three hours of training in nutrition during four years of medical school

Thirty years ago, when many doctors smoked cigarettes themselves, it would have been pretty hard to elicit sound advice from them on the health consequences of smoking - Many doctors, in fact, recommended smoking to non-smokers, as a way of dealing with social nervousness- It wasn't that these doctors were evil people, or lackeys for the tobacco industry- It was, rather, that they hadn't been told anything in medical school about the relationship between smoking and major health problems- They lived in the same culture as everyone else, in which smoking was seen as totally legitimate - In fact, a famous Camel cigarette commercial loudly trumpeted: "More Doctors Smoke Camels Than Any Other Cigarette," and made a point of linking good healthcare with smoking their brand

Today, a similar situation exists with respect to the health consequences of a meat habit- Today's physician is exposed to the same propaganda promoting meat and dairy product consumption as the rest of us, and he hasn't the nutritional training that would enable him to evaluate these messages any more intelligently than we can - Furthermore, the meat, egg, and dairy industries are particularly keen on "educating" doctors with their biased view of nutrition - The Meat Board, for example, has presented a series of extremely expensive full page color ads in the Journal of the American Medical Association, presenting a nutritional slant that one nutritional authority, Dr Kenneth Buckley, did not find at all impressive - He called it:

"slick and deceitful propaganda, coloring and twisting the facts in the most manipulative way"

The Lowest and Highest Life Expectancies in the World



After World War II, scientists began for the first time to compile comprehensive statistics correlating the diet-styles and health of all the populations in the world

One fact that emerged consistently was the strong correlation between heavy flesh-eating and short life expectancy- The Eskimos, the Laplanders, the Greenlanders, and the Russian Kurgi tribes stood out as the populations with the highest animal flesh consumption in the world -- and also as among the populations with the lowest life expectancies, often only about 30 years

It was found, further, that this was not due to the severity of their climates alone - Other peoples, living in harsh conditions, but subsisting with little or no animal flesh, had some of the highest life expectancies in the world- World health statistics found, for example, that an unusually large number of the Russian Caucasians, the Yucatan Indians, the East Indian Todas and the Pakistan Hunzakuts have life expectancies of 90 to 100 years

The United States has the most sophisticated medical technology in the world, and one of the most temperate of climates- One of the highest consumers of meat and animal products in the world, it also has one of the lowest life expectancies of industrialized nations

The cultures with the very longest life spans in the world are the Vilcambas, who reside in the Andes of Ecuador; the Abkhasians, who live on the Black Sea in the USSR; and the Hunzas, who live in the Himalayas of Northern Pakistan- Researchers discovered a "striking similarity" in the diets of these groups, scattered though they are in different parts of the planet- All three are either totally vegetarian or close to it

Particularly striking to researchers who have visited these cultures is that the people not only live so long, but that they enjoy full, active lives through their many years, and show no signs of the many degenerative diseases that afflict the elderly in our culture

"They work and play at 80 and beyond; most of those who reach their 100th birthday continue to be active, and retirement is unheard of - The absence of (excess protein) in their diets engenders slower growth and slim, compact body frames- With age, wisdom accumulates, but physical degeneration is limited so the senior citizens of these remote societies have something unique to contribute to the lives of others - They are revered"

The Lab Results Speak

At Yale, Professor Irving Fisher designed a series of tests to compare the stamina and strength of meat-eaters against that of vegetarians- He selected men from three groups: meat-eating athletes, vegetarian athletes, and vegetarian sedentary subjects - Fisher reported the results of his study in the Yale Medical Journal - His findings do not seem to lend a great deal of credibility to the popular prejudices that hold meat to be a builder of strength

"Of the three groups compared, the... flesh-eaters showed far less endurance than the abstainers (vegetarians), even when the latter were leading a sedentary life"

Overall, the average score of the vegetarians was over double the average score of the meat-eaters, even though half of the vegetarians were sedentary people, while all of the meat-eaters tested were athletes

A comparable study was done by Dr J Ioteyko of the Academie de Medicine of Paris- Dr Ioteyko compared the endurance of vegetarians and meat-eaters from all walks of life in a variety of tests - The vegetarians averaged two to three times more stamina than the meat-eaters- Even more remarkably, they took only one-fifth the time to recover from exhaustion compared to their meat-eating rivals

Wherever and whenever tests of this nature have been done, the results have been similar - Doctors in Belgium systematically compared the number of times vegans and meat-eaters could squeeze a grip-meter - The vegetarians won handily with an average of 69, whilst the meat-eaters averaged only 38 - As in all other studies which have measured muscle recovery time, here, too the vegetarians bounced back from fatigue far more rapidly than did the meat-eaters


World Records



The achievement of vegetarian athletes are particularly noteworthy considering the relatively small percentage of vegetarian entrant - Athletes, after all, are not immune from the cultural conditioning that meat alone gives the required strength and stamina - Yet some have adopted vegetarian diets and the results invite scrutiny

Dave Scott, of Davis, California is universally recognized as the greatest triathlete in the world - He has won Hawaii's legendary Ironman Triathlon a record four times, including three years in a row, while no one else has ever done it more than once - The event consists, in succession, of a 2 point 4-mile ocean swim, a 112-mile cycle, and then a 26 point 2-mile run

Dave calls the idea that people, and especially athletes, need animal protein a "ridiculous fallacy" -There are many people who consider Dave Scott the fittest man who ever lived - Dave Scott is a vegetarian

I don't know how you might determine the world's fittest man - But if it isn't Dave Scott it might well be Sixto Linares - This remarkable fellow tells of the time:

"when I became a vegetarian in high school, my parents were very very upset that I wouldn't eat meat... After fourteen years, they are finally accepting that it's good for me - They know it's not going to kill me "

During the fourteen years that Sixto's parents begrudgingly came to accept that his diet wasn't killing him, they watched their son set the world's record for the longest single-day triathlon, and display his astounding endurance, speed, and strength in benefits for the American Hearth Association, United Way, the Special Children's Charity, the Leukemia Society of America, and the Muscular Dystrophy Association - So deeply ingrained, however, is the prejudice against veganism that even as their son was showing himself possibly to be the fittest human being alive, his parents only reluctantly came to accept his diet - Sixto says he experimented for awhile with a lacto-ovo vegetarian diet (no meat, but some dairy products and eggs), but now eats no eggs or dairy products and feels better for it

It doesn't seem to be weakening him too much - In June 1985, at a benefit for the Muscular Dystrophy Association, Sixto broke the world record for the one-day triathlon by swimming 4 point 8 miles, cycling 185 miles, and then running 52 point 4 miles

Then there's Edwin Moses - No man in sports history has ever dominated an event as Edwin Moses has dominated the 400-meter hurdles - The Olympic Gold Medalist went eight years without losing a race, and when Sports Illustrated gave him their 1984 "Sportsman of the Year" award, the magazine said, "No athlete in any sport is so respected by his peers as Moses is in track and field"- Edwin Moses is a vegetarian

Paavo Nurmi, the "Flying Finn," set twenty world records in distance running, and won nine Olympic medals- He was a vegetarian

Bill Pickering of Great Britain set the world record for swimming the English Channel, but that performance of his pales beside the fact that at the age of 48 he set a new world record for swimming the Bristol Channel - Bill Pickering is a vegetarian

Murray Rose was only 17 when he won three gold medals in the 1956 Olympic Games in Melbourne, Australia - Four years later, at the 1960 Olympiad, he became the first man in history to retain his 400 meter freestyle title, and he later broke both his 400 meter and 1500 meter freestyle world records - Considered by many to be the greatest swimmer of all time, Rose has been a vegetarian since he was two

You might not expect to find a vegetarian in world championship body-building competitions -But Andreas Cahling, the Swedish body builder who won the 1980 Mr International title, is a vegetarian, as has been for over ten years of highest level international competition - One magazine reported that Cahling's "showings at the Mr Universe competitions, and at the professional body-building world championships, give insiders the feeling he may be the next Arnold Schwarzenegger "

Another fellow who is not exactly a weakling is Stan Price - He holds the world record for the bench press in his weight class - Stan Price is a vegan - Roy Hilligan is another gentleman in whose face you probably wouldn't want to kick sand - Among his many titles is the coveted Mr America crown - Roy Hilligan is a vegetarian


The Rise and Fall of the Protein Empire

Not all authorities agree on a precise figure for our daily needs of protein, but their calculations do fall within a specific range - It is a range that runs from a low estimate of two and a half percent of our total daily calories up to a high estimate of over eight percent

The figures at the high end end include built-in safety margins, and are not "minimum" allowances, but rather "recommended" allowances

If we ate nothing but wheat (which is 17% protein), or oatmeal (15%), or pumpkin (15%0, we could easily have more than enough protein - If we ate nothing but cabbage (22%), we'd have over double the maximum we might need

In fact, if we ate nothing but the lowly potato (11% protein) we would still be getting enough protein

This fact does not mean potatoes are a particularly high protein source - They are not - Almost all plant foods provide more - What it does show, however, is just how low our protein needs really are

There have been occasions in which people have been forced to satisfy their entire nutritional needs with potatoes and water alone - Individuals who have lived for lengthy periods of time under those conditions showed no signs whatsoever of protein deficiency, though other vitamin deficiencies have occurred

Arnold Schwarzenegger, the virtual symbol of male muscular development, says in his book, Arnold's Body Building for Men:

"Kids nowadays...tend to go overboard when they discover body building and eat diets consisting of 50 to 70% protein--something I believe to be totally unnecessary... (In) my formula for basic good eating: eat about one gram of protein for every two pounds of body weight "

This formula is in keeping with the range we have already discovered

To meet Arnold Schwarzenegger's suggested protein quota, you'd do fine without meat, eggs, or dairy products - If you ate only broccoli, I'd probably wonder whether you had lost your marbles, but you'd get more than four times Schwarzenegger's suggested requirement


Osteoporosis and the Protein Connection




Unfortunately, the loss of calcium and other minerals from the bones is a gradual process which goes on steadily for a long time before it becomes evident - There is no flashing red light to warn us that our bodies are losing calcium - And it is usually not apparent until loose teeth, receding gums, or a fractured hip show how brittle and chalky the bones have become - The end result of the skeletal structure's gradual erosion is calcium-deficient bones that may break with the slightest provocation - Even a mere sneeze may crack a rib

One of the reasons the decreasing bone density is hard to detect until it reaches such an unfortunate stage is that even in extreme cases of osteoporosis, the calcium level of the blood is usually normal - In the body's ranking of needs, the blood level of calcium takes definite priority over the bone level of calcium - The body needs calcium in the blood for vital operations, such as controlling muscular contractions, including the heart, blood clotting, transmission of nerve impulses, and other utterly essential tasks - When the body needs to supply calcium to the blood for any reason, it acts as if the bones were a "bank" of stored calcium, and through a series of biochemical reactions a "check" is drawn on the calcium bank - Your body draws calcium from your bones to supply calcium to your blood


I used to believe that bones lost calcium only if there were not enough calcium in our diets - The National Dairy Council is the foremost spokesman for this point of view, and the solution they propose, not at all that surprisingly, is for us all to drink more milk and eat more dairy products - This point of view does seem logical - But modern nutritional research clearly indicates a major flaw in this perspective - Osteoporosis is, in fact, a disease caused by a number of things, the most important of which is excess dietary protein!

The correspondence between excess protein intake and bone resorption is direct and consistent - Even with very high calcium intakes, the more excess protein in the diet the greater the incidence of negative calcium balance, and the greater the loss of calcium from the bones - In other words, the more protein in our diet, the more calcium we lose, regardless of how much calcium we take in

Summarizing the medical research on osteoporosis, one of the nation's leading medical authorities on dietary associations with disease, Dr John McDougall, says:

"I would like to emphasize that the calcium-losing effect of protein on the human body is not an area of controversy in scientific circles - The many studies performed during the past fifty-five years consistently show that the most important dietary change that we can make if we want to create a positive calcium balance that will keep our bones solid is to decrease the amount of proteins we eat each day - The important change is not to increase the amount of calcium we take in"


Losing a War We Could Prevent



In 1971, President Nixon signed the Conquest of Cancer Act, thereby officially inaugurating what has become known as the "War on Cancer " - Today, the war continues - Every day the National Cancer Institute spends over three million dollars - They are joined in the fray by organizations such as the American Cancer society, which spend another million dollars a day

You might think that with so much money being spent, we'd be making progress - But the war on cancer isn't going very well - We aren't massacring the enemy; it's massacring us

"Everyone should know the war on cancer is largely a fraud "
-- Dr Linus Pauling, two-time Nobel prize winner

The most common caners -- cancers of the lung, colon, breast, prostate, pancreas, and ovary -- together account for most cancer deaths- the death rate from these cancers has either stayed the same, or increased, during the past 50 years- And the statistics for the less common cancers are equally bleak

John Bailar, former editor of the Journal of the National Cancer Institute, who worked for the Institute for 25 years, told the 1985 annual meeting of the American Association for the Advancement of Science that today more people with benign or mild diseases are being included in the statistics, in order to make it seem like more cancer victims are being cured

Another tactic, which makes it appear things are getting better than they are, is to define a cancer patient as "cured" if he or she has survived for five years after being diagnosed, and is free of obvious symptoms - With early enough detection, many cancer victims will indeed fit this criteria of "cured"- However, in many cases, this early detection does not change the date of death, but only the length of time the person is aware he or she has cancer- One prominent physician who has seen more than enough of modern cancer treatment has grown very cynical:

"The real beneficiaries of early detection are the providers of health care, who now have a longer time in which to treat the victims before they die- This means they can charge more for doctor's visits, more procedures, more tests, and longer hospital stays -The American Cancer Society ... has put hope up for sale- Unfortunately to date, it has been selling mostly false hope" -- Dr John McDougall

Two Searches

In 1976, the United States Senate Select Committee on Nutrition and Human Needs, under the chairmanship of Senator McGovern, convened public hearings on the health effects of the modern American diet - After listening to the testimony of the nation's leading cancer experts, McGovern was not particularly delighted with the war on cancer, calling it a "multi-billion dollar medical failure "

At one point in the proceedings, McGovern pointedly asked National Cancer Institute director Arthur Upton how many cancers are caused by diet- The head of the largest cancer organization in the world replied "up to 50 percent "

McGovern was dumbfounded - "How can you assert the vital relationship between diet and cancer," he demanded, "and then submit a preliminary budget that only allocates a little more than one percent (of National Cancer Institute funds) to this problem?" Dr Upton responded sheepishly: "That question is one which I am indeed concerned about myself "

Organizations like the National Cancer Institute are not encouraged to focus much attention on prevention because there is vastly more money to be made in treatment, and far more glamour in the possibility, however remote, of a cure- Attention is further drawn away from prevention by food industries whose products are known to be involved - They apply immense pressure on government and public health organizations to keep them from informing the public as to what is known about dietary prevention - The result is that you and I are continually being told to put our faith and our money into cancer treatment, and into the hope for an eventual cure - We are not told how to keep cancer from happening in the first place- The tragic result is that we are losing a war we could prevent

Colon Cancer

In the 1970's, a number of studies were published in the Journal of the National Cancer Institute which reported what was then startling news- Researchers were finding that the incidence of colon cancer was high in precisely those regions where meat consumption was high, and low where meat consumption was low

It was found, in fact, that there is not a single population in the world with a high meat intake which does not have a high rate of colon cancer- Even the conservative journal of the Association for the Advancement of Science concluded:

"Populations on a high-meat, high-fat diet are more likely to develop colon cancer than individuals on vegan or similar low-meat diets"

The digestion of meat itself produces strong carcinogenic substances in the colon and meat-eaters must produce extensive bile acids in their intestines to deal with the meat they eat, particularly deoxycholic acid- This is extremely significant, because deoxycholic acid is converted by clostridia bacteria in our intestines into powerful carcinogens- The fact that meat-eaters invariably have far more deoxycholic acid in their intestines than do vegetarians is one of the reasons they have so much higher rates of colon cancer

The human intestine has a very hard time handling the putrefying bacteria, high levels of fat, and lack of fiber that characterize meat, dairy products, and eggs- There are other animals, though, whose intestines seem designed for the task- The human intestine is anatomically very different from that of the natural carnivores, such as dogs and cats- Because of the design of their intestines, these animals are virtually guaranteed short transit times

Our bowel walls are deeply puckered; theirs are smooth - Ours are full of pouches, theirs have none - Our colons are long, complex pathways, like a winding mountain road full of hairpin turns; theirs are short, straight chutes, like wide open freeways - The toxins from putrefying flesh are not the problem for them that they are for us because everything passes through them so much more quickly - Dogs, cats, and the other natural carnivores do not get colon cancer from high-fat, low-fiber, flesh-based diets - But we do


Reducing your intake of pesticides



The most effective way to reduce your intake of toxic chemicals is to eliminate your intake of meats, fish, dairy products and eggs

Some people feel that eating "organically raised" beef and poultry is a good way to limit their intake of pesticides - It is important to realize, though, that while meat products labeled "natural" or "organic" may be better than the typical factor farm commercial products, they still will include the concentrated toxins from all the foods the livestock ate - These lethal chemicals accumulate in the fatty tissues of animals in much greater concentrations than are found in fruits and vegetables - Pesticide authority Lewis Regenstein writes:

"Meat contains approximately 14 times more pesticides than do plant foods; dairy products point 5 times more - Thus, by eating foods of animal origin, one ingests greatly concentrated amounts of hazardous chemicals - Analysis of various foods by the FDA shows that meat, poultry, fish, cheese and other dairy products contain levels of these pesticides more often and in greater amount than other foods"

Contaminated mother's milk



In 1976, the EPA analyzed the breast milk of vegetarian women, and discovered the levels of pesticides in their milk to be far less than the average - A study published in the New England Journal of Medicine made a similar comparison, and found:

"The highest levels of contamination in the breast milk of the vegetarians, was lower than the lowest level of contamination (in) non-vegetarian women ... The mean vegetarian levels were only one or two percent as high as the average levels in the United States"

This is a tremendously important statistic - The breast milk of the average vegan nursing mother in the United States contains only one or two percent of the pesticide contamination as that experienced in the national average


Wasting the food we have



The livestock population of the United States today consumes enough grain and soybeans to feed over five times the entire human population of the country- We feed these animals over 80% of the corn we grow, and over 95% of the oats

It is hard to grasp how immensely wasteful is a meat-oriented diet-style - By cycling our grain through livestock, we end up with only 10% as many calories available to feed human mouths as would be available if we ate the grain directly

To supply one person with a meat habit food for a year requires three-and-a-quarter acres - To supply one lacto-ovo vegetarian with food for a year requires one-half acre- To supply one pure vegetarian [vegan] requires only one-sixth of an acre - In other words, a given acreage can feed twenty times as many people eating a pure vegetarian diet-style as it could people eating the standard American diet-style

According to the Department of Agriculture statistics, one acre of land can grow 20,000 pounds of potatoes - That same acre of land, if used to grow cattle feed, can produce less than 165 pounds of beef - In a world in which a child dies of starvation every two seconds, an agricultural system designed to feed our meat habit is a blasphemy

The ground beneath our feet

The U S Soil Conservation Service reports that over 4 million acres of cropland are being lost to erosion in this country every year- That's an area the size of Connecticut - Our annual topsoil loss amounts to 7,000,000,000 tons - That is 60,000 pounds for each member of the population

Of this staggering topsoil loss, 85 percent is directly associated with livestock grazing

Timber!

The United States has converted approximately 260 million acres of forest into land which is now needed to produce the wasteful diet-style most Americans take for granted- Since 1967, the rate of deforestation in this country has been one acre every five seconds

But the primary cause of deforestation is not urban development - For each acre of American forest that is cleared to make room for parking lots, roads, houses, shopping centers, etc , seven acres of forest are converted into land for grazing livestock and/or growing livestock feed

The fountain of life

Over half the total amount of water consumed in the United States goes to irrigate land growing feed and fodder for livestock - Enormous additional quantities of water must also be used to wash away the animals' excrement - It would be hard to design a less water-efficient diet-style than the one we have come to think of as normal

To produce a single pound of meat takes an average of 2,500 gallons of water -- as much as a typical family uses for all its combined household purposes in a month

To produce a day's food for one meat-eater takes over 4,000 gallons; for a lacto-ovo vegetarian, only 1,200 gallons; for a pure vegetarian, only 300 gallons - It takes less water to produce a year's food for a pure vegetarian(vegan) than to produce a month's food for a meat-eater


ECO-EATING

Global Warming due to Animal Agriculture
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Peace
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Eating for Peace

Eating for Peace A talk by the Buddhist teacher Thich Naht Hanh on Mindful Consumption

http://www.foodrevolution.org/eatingforpeace.htm

All things need food to be alive and to grow, including our love or our hate. Love is a living thing, hate is a living thing. If you do not nourish your love, it will die. If you cut the source of nutriment for your violence, your violence will also die. That is why the path shown by the Buddha is the path of mindful consumption.

The Buddha told the following story. There was a couple who wanted to cross the desert to go to another country in order to seek freedom. They brought with them their little boy and a quantity of food and water. But they did not calculate well, and that is why halfway through the desert they ran out of food, and they knew that they were going to die. So after a lot of anguish, they decided to eat the little boy so that they could survive and go to the other country, and that's what they did. And every time they ate a piece of flesh from their son, they cried.

The Buddha asked his monks, "My dear friends: Do you think that the couple enjoyed eating the flesh of their son?" The Buddha said, "It is impossible to enjoy eating the flesh of our son. If you do not eat mindfully, you are eating the flesh of your son and daughter, you are eating the flesh of your parent."

If we look deeply, we will see that eating can be extremely violent. UNESCO tells us that every day, forty thousand children in the world die because of a lack of nutrition, of food. Every day, forty thousand children. And the amount of grain that we grow in the West is mostly used to feed our cattle. Eighty percent of the corn grown in this country is to feed the cattle to make meat. Ninety-five percent of the oats produced in this country is not for us to eat, but for the animals raised for food. According to this recent report that we received of all the agricultural land in the US, eighty-seven percent is used to raise animals for food. That is forty-five percent of the total land mass in the US.

More than half of all the water consumed in the US whole purpose is to raise animals for food. It takes 2500 gallons of water to produce a pound of meat, but only 25 gallons to produce a pound of wheat. A totally vegetarian diet requires 300 gallons of water per day, while a meat-eating diet requires more than 4000 gallons of water per day.

Raising animals for food causes more water pollution than any other industry in the US because animals raised for food produce one hundred thirty times the excrement of the entire human population. It means 87,000 pounds per second. Much of the waste from factory farms and slaughter houses flows into streams and rivers, contaminating water sources.

Each vegetarian can save one acre of trees per year. More than 260 million acres of US forests have been cleared to grow crops to feed animals raised for meat. And another acre of trees disappears every eight seconds. The tropical rain forests are also being destroyed to create grazing land for cattle.

In the US, animals raised for food are fed more than eighty percent of the corn we grow and more than ninety-five percent of the oats. We are eating our country, we are eating our earth, we are eating our children. And I have learned that more than half the people in this country overeat.

Mindful eating can help maintain compassion within our heart. A person without compassion cannot be happy, cannot relate to other human beings and to other living beings. And eating the flesh of our own son is what is going on in the world, because we do not practice mindful eating.

The Buddha spoke about the second kind of food that we consume every day -- sense impressions -- the kind of food that we take in by the way of the eyes, the ears, the tongue, the body, and the mind. When we read a magazine, we consume. When you watch television, you consume. When you listen to a conversation, you consume. And these items can be highly toxic. There may be a lot of poisons, like craving, like violence, like anger, and despair. We allow ourselves to be intoxicated by what we consume in terms of sense impressions. We allow our children to intoxicate themselves because of these products. That is why it is very important to look deeply into our ill-being, into the nature of our ill-being, in order to recognize the sources of nutriment we have used to bring it into us and into our society.

The Buddha had this to say: "What has come to be - if you know how to look deeply into its nature and identify its source of nutriment, you are already on the path of emancipation." What has come to be is our illness, our ill-being, our suffering, our violence, our despair. And if you practice looking deeply, meditation, you'll be able to identify the sources of nutriments, of food, that has brought it into us.

Therefore the whole nation has to practice looking deeply into the nature of what we consume every day. And consuming mindfully is the only way to protect our nation, ourselves, and our society. We have to learn how to consume mindfully as a family, as a city, as a nation. We have to learn what to produce and what not to produce in order to provide our people with only the items that are nourishing and healing. We have to refrain from producing the kinds of items that bring war and despair into our body, into our consciousness, and into the collective body and consciousness of our nation, our society. And Congress has to practice that. We have elected members of the Congress. We expect them to practice deeply, listening to the suffering of the people, to the real causes of that suffering, and to make the kind of laws that can protect us from self-destruction. And America is great. I have the conviction that you can do it and help the world. You can offer the world wisdom, mindfulness, and compassion.

Nowadays I enjoy places where people do not smoke. There are nonsmoking flights that you can enjoy. Ten years ago they did not exist, nonsmoking flights. And in America on every box of cigarettes there is the message: "Beware: Smoking can be hazardous to your health." That is a bell of mindfulness. That is the practice of mindful consumption. You do not say that you are practicing mindfulness, but you are really practicing mindfulness. Mindfulness of smoking is what allowed you to see that smoking is not healthy.

In America, people are very aware of the food they eat. They want every package of food to be labeled so that they can know what is in it. They don't want to eat the kind of food that will bring toxins and poisons into their bodies. This is the practice of mindful eating.

But we can go further. We can do better, as parents, as teachers, as artists and as politicians. If you are a teacher, you can contribute a lot in awakening people of the need for mindful consumption, because that is the way to real emancipation. If you are a journalist, you have the means to educate people, to wake people up to the nature of our situation. Every one of us can transform himself or herself into a bodhisattva doing the work of awakening. Because only awakening can help us to stop the course we are taking, the course of destruction. Then we will know in which direction we should go to make the earth a safe place for us, for our children, and for their children.
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Peace

How To Make Tea with Loose Herbs

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Peace
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Lavender Mint Tea

• 1 teaspoon fresh lavender flowers or 1/2 teaspoon dried lavender flowers

• 1 1/2 to 2 tablespoons fresh mint leaves or 2 teaspoons dried mint 1 cup boiling water

• In a teapot, combine the lavender flowers and mint. Pour boiling water over the mixture; steep 5 minutes. Yield: 1 cup.

Variation: For more interesting blends, add rosemary, lemon balm or lemon verbena, and rose geranium.

Three ways to Make Iced Tea

• Brewed Tea. Make tea approximately double strength and steep only 5 minutes. Pour into a pitcher over an equal amount of ice. (If you are using a glass pitcher, let the tea cool before pouring it in.) If you sweeten the tea while it is hot, you’ll need only half as much sugar.

• Refrigerator Tea. Follow the procedure for sun tea, except let the mixture brew in the refrigerator overnight. This method has two advantages: When it’s done, it’s already cold, and no matter how long it sits, it doesn’t get cloudy.

• Sun Tea. In a glass jar or pitcher, place 1 teaspoon of loose tea or 1 tea bag per pint or tap water (with sugar, if you wish). Cover and set in the sun for 1 hour or so. Timing is not critical - because the water doesn’t boil, the tea will not get bitter.

How to Make Heavenly Herbal Tea

How to Make Heavenly Lavender Tea

By Jennifer Toppel

This herbal tea is actually called Liquid Heaven. It is a beautiful combination of Green Tea, Orange Pekoe Tea, Chamomile flowers and, Lavender flowers. This is the perfect tea to cozy up with a nice book after a hard day's work. It also will benefit if you are feeling under the weather or have a slight cold.

Things You’ll Need:

• Extra Large Mug
• 1 1/2 tablespoon of Green Tea
• 1 1/2 tablespoon Chamomile Flowers
• 1 teaspoon of Lavender Flowers
• 2 Tea Bags of Orange Pekoe Tea
• 7 teaspoons of sugar (you may adjust accordingly)
• 2 tablespoons of half and half, or a fat free or lite cream or milk (you may forgo the dairy if unable to drink milk or dairy products)

1. Place green tea, chamomile and lavender flowers in a tea ball. You can buy these tea balls in any gourmet food shop or even in your local grocery store.
2. Place the tea ball and the teabags in an extra large mug. Pour boiling water over all; set timer for 3 minutes.
3. When timer goes off, remove the teabags only; leave tea ball. Set timer for 1 minute and 30 seconds more.
   
4. When timer goes off again, remove tea ball and squeeze liquid from contents into mug. Stir in sugar, to taste, and half-and-half.

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Peace
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The 10 Easiest Vegetables to Grow at Home

This is an awesome website---> Ecosalon.com

April 6, 2009 at 5:00 am by Tina McCarthy
The 10 Easiest Vegetables to Grow at Home

Thanks for dropping in! While you're here, you can subscribe for a convenient way to stay updated on all the latest green goodness. Or check out everyone's favorite posts. Thanks for stopping by!

Gardening is hot, hot, hot. And why not? Planting a few seeds on your deck or in your backyard yields delicious, organic results - and money savings, too. Besides, April is National Gardening Month! You know the basics of how to start your own vegetable garden, but where do you go from here? Here are some crops that even the least green thumbed among you can tackle, and tips on how to make them flourish.


tomato



Originating in South America, this plump red herbaceous perennial is rich in nutrients like niacin, potassium and phosphorous, antioxidants like lycopene, anthocyanin and carotene, and vitamins A, C and E. Tomatoes can add a juicy shot of flavor to a variety of dishes, such as salads, sandwiches and pasta.

After the last frost of winter has thawed, pick a spot in your yard that receives ample sunlight and test the soil’s pH level - you want between 6 and 7. (To increase the Ph level, add lime. To decrease it, add sulfur.) Spread compost over this area and mix it with the soil. Dig a hole for each seed, leaving at least a foot in between for growth, cover them and firmly pat down the soil. Water them with a spray bottle a couple times per week.


radish



Existing in shades of red, purple and white, these root vegetables were first cultivated thousands of years ago in Europe. Radishes are a great source of potassium, folic acid, magnesium and calcium, and are commonly used in salad dressings or as a garnish for salads.

Radishes thrive in soil with a pH level of around 6 or 7. Till a sunny patch in your garden and plant the seeds ½ inch below the soil’s surface with one inch of space between each. Water them lightly every couple days. Radishes are fast growers and should be ready to pull in several weeks. Don’t wait too long, or they’ll begin to deteriorate.


zucchini



In the late 1800s, spontaneous mutations of summer squashes yielded the first zucchini in Italy. Typically shaped like a cucumber, this yellow or green vegetable is low in calories and chop full of potassium, folate and manganese. Zucchini can be boiled, fried or steamed as a tasty side or stuffed and baked as a delectable entrée.

In a mound of composted soil a foot high and a couple feet wide, sow several zucchini seeds. Space each mound approximately 3 feet apart, water them heavily every other day and wait for them to sprout in a couple weeks. They should be ready to harvest about a month later.

beets




Evolving from wild plants in the Mediterranean, the beet, or beetroot, has a fleshy root that can be boiled and eaten plain, tossed in a salad or used to make borscht. Betaine, one of the primary nutrients in this deep red or purple vegetable, is known to improve cardiovascular health.

Clean and strengthen the seeds by soaking them in water at room temperature for a day. Plow the soil and remove any stones from the top 3 feet. Plant each seed 2 feet apart and water them at least once every day.


carrots



This biennial root vegetable was first domesticated during the 10th century in modern-day Afghanistan. Rich in vitamin A, antioxidants and dietary fiber, the carrot’s orange color is a result of the carotene it synthesizes when growing. Carrots are equally delicious as a healthy snack, in a side of steamed vegetables or even baked into a cake.

Leaving several inches in between holes, dig less than an inch deep and plant a couple of seeds in each. Make sure that the soil stays moist but remember to water the carrots less as they begin to reach maturity.


spinach



Early forms of this annual flowering plant were first found in the ancient world on the Indian subcontinent. High in both iron and calcium, this green leafy vegetable is eaten plain, cooked in a quiche, used as a pizza topping and made into a chip dip.

Turn over the soil with compost and plant seeds less than an inch deep, placing them at least 2 inches apart to give room for growth. Sow the soil a couple more times in the first month and keep this area well-watered.


peas



Dating back to the Neolithic Age in Jordan, Syria and Turkey, peas grow in the seed-pod of a legume. A good source of vitamins A, B and C, these small green spheres can be roasted for a tasty snack or thrown into stir-fries, casseroles and soups.

Cultivate the soil with nutrient-rich compost. Keep in mind that your soil must drain well in order for peas for flourish. Space each seed several inches apart and sow them one inch deep. Freshly planted seeds require ½ inch of water every week, while more mature plants need a full inch.


peppers



Native to Central and South America, these green, yellow, red or orange vegetables range in flavor from spicy to sweet. Containing nutrients like thiamin, folate and manganese, peppers can be stuffed with rice and meat or give salads, salsa and pasta a zesty kick.

Till the soil with both compost and Epsom salts, which will make it rich in magnesium to help the peppers develop healthily. Since they grow best in warm soil, sow the seeds a foot or more apart in raised beds. Water them frequently, keeping the soil moist, or they may taste bitter once harvested.


lettuce



Enjoyed in ancient Egypt as an aphrodisiac, lettuce is a good source of folic acid and vitamin A. Used as the primary ingredient in most salads, this green leaf vegetable, of which there are dozens of common varieties, can also be stuffed with various ingredients to make a lettuce wrap or top sandwiches, hamburgers and tacos.

When cultivating the soil with nutrient-rich compost, break up any chunks and remove debris. Make sure that seeds are planted between 8 and 16 inches apart and water them every morning. Avoid doing so at night because this could cause disease.


onion



Archaeologists have traced the first known onions back to the Bronze Age in early Palestinian settlements. Rich in dietary fiber, folate and vitamin C, these bulb-shaped vegetables add flavor to an assortment of foods, like dips, soups, salads, casseroles and much more.

Plow the soil a foot deep and get rid of debris. Use parasitic nematodes to prevent maggots and cutworms from destroying the crop. Plant the seeds a couple centimeters deep and several inches apart. Weed this area frequently but gently and provide them with about an inch of water every week.

P.S. Bring out that green thumb with the complete guide to composting and tips for healthy soil.

Images: Ron1478, Manjith Kainickara, clayirving, whitneybee, Nikki L., colorline, ms.Tea, Mzelle Biscotte, John of Austin, bcballard, Darwin Bell

Source: wikipedia
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Peace
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Huge List of Vegan Alternatives

*♥♥*Visit The Vegetarian Resource Group*♥♥ *

MEAT ALTERNATIVES


INSTEAD OF MEAT:

Explore the world of TOFU.
Made from soybeans, TOFU is very high in protein; the firmer it is, the higher the protein content and the less water it contains. When processed with calcium sulfate, tofu is a good source of calcium. Tofu is one of the most versatile foods available for vegetarians.




Prepare TOFU in any of the following ways: marinate, sauté, steam, grill, braise, roast, bake, boil, stir-fry, deep fry, mash, blend, or puree in the food processor. You can make an outstanding vegetarian chili with textured vegetable protein (a defatted soy protein) that tastes just like the real thing.
*Recipe on link below

Notice other meat alternatives in the deli case of your natural food market.
SEITAN, made from wheat gluten, is high in protein and can lend a meat-like texture to many dishes. SEITAN can be sliced, ground, chopped, or diced and will readily absorb definitive seasonings when cooked in a stir-fry, a casserole, or in a well-seasoned sauce.




TEMPEH is a fermented soy-bean cake that improves with marinating and makes a hearty high-protein substitute for meat. It can be baked, broiled, chopped, shredded, sautéed, stir fried, and braised. TEMPEH is an excellent addition to casseroles, pastas, stir-fries, salads, wraps, soups, and ethnic dishes like tacos, burritos, chili, sushi, and curries. Try marinating chopped TEMPEH and adding it to a pita sandwich along with chopped or shredded veggies and your favorite dressing.




NUTS AND SEEDS are excellent meat replacements, high in protein, fiber, essential fatty acids, and vitamin E. Nuts are an outstanding source of minerals, including calcium, iron, zinc, and copper. A serving of two ounces of nuts several times a week lowers the risk for heart attack, diabetes, and gallstones, and lowers total and LDL cholesterol. Make sure the NUTS AND SEEDS you purchase are raw, not roasted in oil or salted. To keep them fresh for several weeks, refrigerate them to prevent rancidity.


INSTEAD OF BEEF BROTH:

Choose low-sodium canned or packaged vegetable broth or create your own flavorful broth with a base of vegetables and water.
To season the broth, add a small amount of .. TAMARI, BRAGG LIQUID AMINOS, or low sodium SOY SAUCE, a dash of red wine, a clove of garlic, perhaps a squeeze of fresh lemon juice, and season with your favorite herbs, salt, and pepper.




To turn the broth into GRAVY, thicken by combining equal parts of cornstarch or arrowroot and water (about 2 tablespoons each for 2 cups broth) and stirring into a smooth, runny paste. Add the paste to gently simmering broth a little at a time, stirring constantly for about one minute, or until thickened to desired consistency.


VEGETABLE BOUILLON CUBES in imitation beef flavor are easily dissolved in boiling water to create a quick beef flavored broth. Plant-based POWDERED BEEF FLAVORING is also a quick method for making beef broth. Both are available in natural food markets. Look for low-sodium options.


INSTEAD OF HAMBURGERS:

Awaken to the joy of VEGGIE BURGERS made from soy protein. They won't really fool you into believing they are beef, but they sure are impressive substitutes.
Enjoy your VEGGIE BURGER on a whole-grain hamburger bun or tucked into a pita with all the usual fixings like lettuce, tomato, onion, pickles, ketchup, and mustard, and top it with a slice of vegan cheese, if desired.
You won't miss the beef!

Several vegetarian companies are employing SOY PROTEIN to create HAMBURGER-STYLE PATTIES. Check the frozen food section of your local market or the natural food market to discover an array of vegetable patties to slip into your burger bun. Try them all to find your favorites.




Here are some brands to look for: Wildwood Tofu Veggie Burgers, Maui Taro Burgers, Amy's Texas Burger, Natural Touch Vegan Burger, Boca Burger Vegan Original, Gardenburger California Burger, Gardenburger Flame Grilled.



INSTEAD OF HOT DOGS:

VEGETARIAN HOT DOGS made from SOY PROTEIN are produced by several food manufacturers. Many are fat free. Explore the different brands to seek out the one you like best, tuck it into a whole-grain hot dog bun with all your favorite fixings, and enjoy a cholesterol-free meal low in saturated fat. You can even shred some VEGAN CHEESE into the bun for an extra special treat.


Some brands to look for include: Lightlife, Yves Veggie Cuisine, and Tofurky.




INSTEAD OF GROUND BEEF:

Choose TEXTURED VEGETABLE PROTEIN, often referred to as TVP, to make comfort foods like Sloppy Joe's or Chili without the "Carne." TVP is available in tidbits of dried and defatted soybean meal that is highly refined. Once rehydrated, TVP resembles the texture of ground beef. Almost anything you make with ground beef can be recreated with TVP. Simply pour boiling water or vegetable broth over the dried, minced soy protein, and in 5 minutes it will be ready to add to stir-fries, stews, casseroles, sauces, and soups. With a little kitchen magic and a good recipe, you can even form the TVP into a soy patty. Though the TVP has no flavor of its own, it absorbs any seasonings you add. For best results, cook the TVP in well-seasoned sauces with a tomato base, chili, or flavorful marinades.




INSTEAD OF LUNCHMEAT:



Explore the many SOY BASED LUNCHMEAT ALTERNATIVES made by Yves Veggie Cuisine, Tofurky, or LightLife.
Some are very low fat, some even fat-free. Many of these alternatives contain wheat gluten, an excellent source of protein. As an added benefit, many of these replacements have fat content as low as .5 grams per serving. You may be delighted to learn that you can find soy- and gluten-based alternatives for sliced PIZZA PEPPERONI, BACON, CANADIAN BACON, TURKEY, SALAMI, BALOGNA, and even HAM.


INSTEAD OF SAUSAGES:

Venture into the land of GIMMELEAN, a one-pound chub that comes in sausage or beef flavor. Made by LightLife, this product is fat-free and can be sliced into patties and browned lightly in one tablespoon of oil. For a great start to the day, use these SAUSAGE PATTIES for breakfast along with some whole-grain bread and fresh fruit. It's quick, delicious, and nutritious.




Made from soy and wheat gluten, GIMMELEAN offers flavors and textures that are superbly satisfying. It freezes well and keeps for several days in the refrigerator. GIMMELEAN can also be crumbled into a stir-fry or formed into "meatballs." For meatballs, add breadcrumbs and any of your favorite seasonings and brown in a small amount of vegetable oil.






INSTEAD OF CHICKEN:

Explore the multitude of frozenchicken substitutes made from SOY PROTEIN and WHEAT GLUTEN.
Tastes and textures are very close to the real thing, and you benefit from a reduced intake of saturated fat and eliminate the cholesterol altogether.




LEGUMES include the whole arena of beans, lentils, and split green or yellow peas and are delicious, high-protein alternatives to animal products. Begin by choosing one night a week to prepare a dish that features LEGUMES as the centerpiece of your meal. Build a special dish by combining your beans with vegetables and your favorite seasonings or sauces, and come away from the table feeling comfortably full rather than heavy and overstuffed.


As you become more accustomed to plant-based foods, you may enjoy two or three nights or even whole days of eating completely vegetarian.


The varieties of BEANS are numerous and each one has a uniquely different taste and texture. Explore black beans, garbanzo beans, pinto beans, lima beans, fava beans, kidney beans, black-eyed peas, great northern beans, navy beans, yellow and green split peas, and lentils of many colors and sizes. These are only a few--the list contains many more colorful bean varieties.
For information on cooking legumes, see Cooking Grains and Beans

INSTEAD OF CHICKEN BROTH:

Purchase a VEGETARIAN IMITATION CHICKEN BROTH, available in powdered form that can be dissolved in water. Alternatively, create your own beginning with two or three cups of water. Add a dash of soy sauce, some nutritional yeast, a touch of lemon juice, and season with salt and pepper. For a creamy style broth, add some soy milk. To turn the broth into GRAVY, stir together equal parts of cornstarch or arrowroot and water (about 2 tablespoons each for 2 cups liquid) into a smooth runny paste. Add the paste a little at a time to gently simmering broth, stirring constantly for about one minute, or until thickened. Simmer gently for one minute longer.






INSTEAD OF FISH:

Many Asian markets will have FISH FLAVORED SOY PROTEIN in the freezer section. Innovatively created to even look like the real thing, several varieties come in fish-steak slabs with nori seaweed wrapped around the outer edge to resemble the skin of a fish. However, it is important to read the ingredient labels very carefully.
Some of the imitation fish may contain whey or casein, milk protein used as binders.


(I cant seem to find this one if anyone does please send me the link)


DAIRY ALTERNATIVES

*These are just suggestions and tips


INSTEAD OF BUTTER:

On your bread or toast
Enjoy the richness of spreading one-fourth of a ripe AVOCADO on your bread or toast. Historically known as midshipman's butter, it was used in England's Royal Navy in the 1800's. It's creamy, delicious, and offers naturally beneficial fats.




Other bread spread alternatives include NUT BUTTERS (peanut, almond, macadamia, or cashew). Purchase brands that contain only roasted nuts. Avoid those with unnecessary ingredients like sugar, salt, and partially hydrogenated oils. Nut butters are delicious and healthful high-protein sources.


Consider SEED BUTTERS made from roasted sesame seeds or sunflower seeds. TAHINI (sesame seed paste) is a good source of calcium and tastes great on whole grain pita bread or crackers.
If the TAHINI seems a little bland, try a light sprinkle of salt or herbs such ground cumin, just as the ancient Romans did. SUNFLOWER SEED BUTTER is available in plain or flavored varieties.




Explore the world of tasty FRUIT BUTTER is a delicious spread easy and quick to prepare at home. FRUIT BUTTERS can also stand in for jam or jelly on nut butter sandwiches.
*Recipe on link below



HUMMUS, a tasty Middle Eastern dish made from garbanzo beans, offers yet another healthy alternative to spread over breads, toast, crackers, or even whole-grain pita bread.
*Recipe on link below

FAVA BEANS provide the base for an exceptionally tasty spread that is easily prepared in a food processor with a minimum of ingredients.
*Recipe on link below

On your sandwich
Any of the TOFU or BEAN SPREADS shown below in the recipe section are ideal on sandwich breads. They make tasty, nutritious fillings along with lettuce, onions, tomatoes, pickles, or any of your favorite sandwich add-ins.


Cooking, Sautéing, and Baking
When sautéing vegetables, replace unhealthy fasts like butter, with water, vegetable broth, or wine. Create your own homemade tasty broth by adding a little low-sodium soy sauce, and a dash of vinegar, lemon, or lime juice to water or vegetable broth. Add your favorite herbs and seasonings and enjoy.


Switch to EXTRA VIRGIN OLIVE OIL, COLD PRESSED ORGANIC CANOLA OIL, or UNREFINED PEANUT OIL in small quantities, such as one or two tablespoons, when sautéing. For health considerations, the less oil used, the better. Though these three oils mentioned are high in monounsaturated fats (peanut oil is high in polyunsaturated fast), they do contain some saturated fat, a concern when preventing or reversing heart disease.


For baking pies, cakes, cookies, and quickbreads, choose SOYMILK to top your hot or cold cereal. The many varieties of SOYMILK offer plenty of options. You can find them unsweetened, lightly sweetened, very sweet, vanilla flavored, chocolate flavored, and fortified with calcium, vitamin D, and vitamin B12.


You can also enjoy RICE MILK, OAT MILK,MULTI-GRAIN MILK, and ALMOND MILK, or make your own nut milk in just a few seconds in the blender.
*Recipe on link below

For drinking
WATER is nature's top choice for drinking. Enjoy several glasses a day.


With so many brands of MILK SUBSTITUTES available, it's easy to discover some favorites. When searching for variety, choose SOYMILK, RICE MILK, OAT MILK, and ALMOND MILK. Each one is light and pleasing. Be sure to read labels carefully. Some of these alternative milks are rather high in sugar.


PURE FRUIT JUICES that are truly 100% juice provide a pleasant change from water. To avoid consuming excess sugar, limit yourself to one glass a day, especially if you are watching your calorie intake.


A cup of hot or iced HERBAL TEA can be a refreshing beverage any time of day. COFFEE SUBSTITUTES offer pleasant beverage alternatives and are caffeine-free. Most are made from natural ingredients like roasted barley, chicory, and rye.


In your hot beverages
Switch to MILK SUBSTITUTES in your HOT CHOCOLATE, HERBAL TEA, COFFEE SUBSTITUTES, or other hot beverages.


Cooking
Switch to SOYMILK for making tasty cream sauces. Use SOYMILK with a lower fat content for more delicately flavored cream sauces with a hint of sweetness. For a rich, savory cream sauce, use unsweetened SOYMILK. Even with its richness, it will only have half the saturated fat content as whole milk. To thicken the sauce, add one or two tablespoons of cornstarch or arrowroot mixed with equal amounts of water to two or three cups of gently simmering sauce, stirring constantly for about one minute until thickened. Simmer one minute longer to thoroughly incorporate the thickener.


To create cream sauce with a delicate cheese flavor, add a tablespoon or two of VEGETARIAN SUPPORT NUTRITIONAL YEAST FLAKES (contains vitamin B12) along with any seasonings like dried or fresh herbs and spices to the soymilk. Then bring the sauce to a simmer and thicken, if desired.


Consider RICE MILK, OAT MILK, SOYMILK, vegan VEGETABLE BROTH, and HOMEMADE NUT MILKS as alternatives to dairy products for sauces, creamed soups, and braising liquids. Each will offer pleasing flavors and textures. Experiment to discover your favorites. You'll still enjoy richness in flavor while lowering your intake of saturated fat.


Salad Dressings
Make your favorite creamy salad dressings with unsweetened SOYMILK. For a thicker dressing, place a package of SOFT SILKEN TOFU into the blender with your favorite seasonings. Add a splash of tang with lemon juice, lime juice, or any variety of vinegar: apple cider, red or white balsamic, rice, raspberry, or red or white wine.
*Recipe on link below

Other blender dressing suggestions begin with a base of cashews, macadamias, Brazil nuts, pecans, or pine nuts and include your favorite seasonings. Consider fresh vegetables or fruits as a delicious base for tasty salad dressings. Tomatoes, red bell peppers, zucchini, or cucumbers as well as fresh fruits like oranges, tangerines, peaches, plums, nectarines, apricots, cherries, berries, and cranberries all add uniqueness to a salad dressing.


For Baking
In place of buttermilk use 1 cup of SOYMILK stirred with 1 tablespoon distilled vinegar or lemon juice. The combination does the same job of lightening and leavening a batter as the dairy version.


Desserts
Switch to frozen desserts made from SOYMILK OR RICE MILK. These include vegan ice cream, yogurt, and sorbet. There are many brands that offer exceptional flavors. Enjoy the exploration for your favorites.
SO DELICIOUS, PURELY DECADENT, RICE DREAM are some brands to consider.


If you have an ice cream maker, you can prepare endless varieties of exceptional homemade ice cream with nuts and nut milks. Try ALMONDS, HAZELNUTS, PECANS, CASHEWS, WALNUTS, MACADAMIAS, BRAZIL NUTS, OR COCONUT along with fresh fruits in season. VICE CREAM by Jeff Rogers offers a banquet of vegan recipes for making homemade ice cream; some are even raw.


Foods prepared at home have a special touch.
Make your own delicious mousse or parfait desserts with fresh fruits and SILKEN TOFU or SOYMILK. See recipe below.


Yogurt
SOY BASED YOGURTS come in a myriad of delicious flavor choices. Your local natural food market offers a number of different brands that vary in taste, texture, and sweetness. For plain, unsweetened soy yogurt, choose Wildwood.


INSTEAD OF CREAM CHEESE:



SOY-BASED VEGAN CREAM CHEESE alternatives taste remarkably like the real thing.
FOLLOW YOUR HEART, TOFUTTI BETTER THAN CREAM CHEESE, and SOYMAGE are some brands available. For some fresh new ideas, you may want to switch to one or more of the SOY SPREADS that you can prepare at home.
*Recipe on link below

INSTEAD OF SOUR CREAM:



Purchase a dairy-free, SOY-BASED SOUR CREAM or make your own low-fat version in just a few seconds in your food processor.
FOLLOW YOUR HEART, SOYMAGE, and TOFUTTI SOUR SUPREME are some of the brands available. Use your soy sour cream over fruit salad, as a garnish for soups, on potato latkes, on baked potatoes, or as a base for party dips. Homemade sour cream is quick and easy to make.
*Recipe on link below

INSTEAD OF DAIRY-BASED HIGH-FAT CHEESE:



Switch to a VEGAN CHEESE such as FOLLOW YOUR HEART, CHEEZL, SHEESE, SOYMAGE, GALAXY RICE CHEESE, and VEGANRELLA. Occasionally, newer brands enter the marketplace. Though the textures of vegan cheeses will differ from familiar dairy-based cheese, you will appreciate the lower fat content and healthier plant-based alternatives without cholesterol.



EGG ALTERNATIVES


INSTEAD OF EGG SALAD:

Purchase MOCK EGG SALAD made from tofu or prepare your own version from an easy, basic recipe below with regular or firm tofu. Alter the seasonings or add your own special touch and it becomes your original creation.
*Recipe on link below



Cooking -- Imitation Scrambled Eggs:
In place of scrambled eggs, enjoy a TOFU SCRAMBLE made from a simple recipe. By eliminating eggs, you'll be avoiding added cholesterol and cutting down on your intake of saturated fat. As with any recipe, experiment with the ingredients and seasonings to result in flavors and textures that please you. Your TOFU SCRAMBLE can consist of just tofu and seasonings, or you can combine your favorite vegetables in a quick stir-fry before adding the tofu.
* Recipe on link below

In Baking:
Replace eggs with ENER-G-EGG REPLACER, an easy-to-use vegan, powdered leavening. Combine it with water, beat it with a fork until it becomes foamy, and add it to the batter when making pancakes, muffins, cakes, and cookies. Made from potato starch, tapioca flour, leavening (calcium lactate, calcium carbonate, citric acid), cellulose gum, and carbohydrate gum, the egg replacer can be purchased at natural food markets. Use 1 teaspoon ENER-G EGG REPLACER to 2 tablespoons of water for each egg.




You can also replace 1 egg with any of the following options:

2 to 4 tablespoons of MASHED TOFU
1/4 cup SOFT TOFU mixed with the liquid listed in the recipe
1/4 cup ripe MASHED BANANA, APPLESAUCE, or PRUNE PUREE mixed with 1/2 teaspoon baking powder
1 tablepoon GROUND FLAXSEED mixed with 3 tablespoons water
1 tablespoon WHOLE FLAXSEEDS and 2 tablespoons water processed in the blender until thick and viscous.

1/8 teaspoon BAKING POWDER mixed with the dry ingredients
1 tablespoon CORNSTARCH plus 1 tablespoon instant soymilk powder beaten with 2 tablespoons water
2 tablespoons FLOUR plus 1 1/2 teaspoons vegetable oil plus 1/2 teaspoon baking powder beaten with 2 tablespoons water.




INSTEAD OF MAYONNAISE:

Follow Your Heart VEGENAISE is a totally vegan alternative that tastes just like the real thing. This product is vegetable oil and soy-based. Though this mayo alternative does not contain cholesterol, it is typically high in fat. Alternatively, make your own low-fat SOY MAYONNAISE in just a few seconds in your food processor.
*Recipe on link below


WHOLE-GRAIN ALTERNATIVES


INSTEAD OF WHITE BREAD: (For health)

By choosing from the multitude of WHOLE-GRAIN BREADS you'll be gaining healthy fiber plus more vitamins and minerals from these natural grains. Look for words like "whole grain wheat flour" and "100% whole wheat flour" rather than "enriched wheat flour." Seek out multigrain breads for their wholesome richness in flavor and benefit from the extra nutrition. When reading the nutritional labels, choose breads that have at least three grams of fiber per slice, preferably four or five grams. The higher the fiber content of your food, the better for your digestive tract.


INSTEAD OF REGULAR DURAM WHEAT PASTA: (For health)

Experiment with the many WHOLE-GRAIN PASTAS that may be new to you by discovering those made from whole wheat, quinoa, spelt, rice, corn, buckwheat, and barley. The whole-grain pastas have a higher fiber content as well as more vitamins and minerals. You can use these ALTERNATIVE PASTAS just as you would regular pasta as an entrée, in salads, and in soups such as minestrone, though you will discover that the textures have a little "tooth" to them. When using these pastas as leftovers, in most cases they will need to be rehydrated in hot or boiling water for a minute or two before adding to hot or cold salads or entrées.


INSTEAD OF REFINED GRAIN CEREALS: (For health)

Explore the myriad of CEREALS made from WHOLE GRAINS. You'll notice the fiber content will be higher than those made from refined grains. You will also benefit from a full range of B vitamins lacking in refined grains, especially folic acid, well known for its importance in preventing birth defects such as spina bifida.


Most whole grain HOT CEREALS take no more than five minutes to prepare. Old-fashioned oatmeal makes a great start to the day, and its soluble fiber helps to lower cholesterol naturally. Tasty whole-grain cereals include oats, wheat, buckwheat, barley, brown rice, and rye. When the ingredient list contains the words, "enriched wheat flour," you'll know it's not made from whole grain. Look for the words "100% WHOLE WHEAT.
"

SCOTTISH STEEL-CUT OAT cereals require about 30 minutes to cook. but when you are pressed for time, try this excellent, no-cook breakfast of SCOTTISH STEEL-CUT OATS. Soak a serving portion of the oats overnight in water to cover.
Next morning, drain the water and add one or more of the following: chopped fresh fruits, dried fruits, nuts, flaxseed meal, soymilk, nut milk, rice milk, hemp milk, or oat milk.


Discover an amazing variety of nutritious WHOLE GRAIN COLD CEREALS. Grains that may be new to you might include kamut, quinoa, amaranth, spelt, and millet. These are often combined with wheat, corn, or oats to bring you an array of tasty breakfast cereals. Read the ingredient lists carefully to avoid those cereals containing excess sugar.


INSTEAD OF WHITE RICE:

Discover the mosaic of WHOLE GRAINS that take no longer to cook than white rice, while some may require up to one hour of cooking.


The quick cooking ones, those that cook in 15 to 20 minutes, include BUCKWHEAT (or kasha), BULGUR, BARLEY FLAKES, TEFF, and QUINOA.


BROWN RICE varieties, from long grain Basmati to the short grain glutinous rice to the unique Japonica type, require about 35 to 45 minutes, as do oat groats and cracked wheat.
Polenta (corn grits) requires about 25 to 30 minutes to cook.


Long-cooking grains that require 50 to 60 minutes of cooking include PEARL BARLEY, WILD RICE, WHEAT BERRIES, SPELT BERRIES, and RYE BERRIES.



SNACK ALTERNATIVES

INSTEAD OF UNHEALTHY SNACKS:

Unfortunately, when many people think of snacks, they picture something sugar-sweetened or highly salted. Excess sugar and salt have dire health consequences. Fortunately, there are a multitude of healthier options.


Treat yourself to a piece FRESH FRUIT in season instead of unhealthy fat and calorie-loaded potato or corn chips.


RAW NUTS OR SEEDS in small quantities such as one or two handfuls a day are nutritious and satisfying. Avoid nuts that are roasted in oil--these may contain partially hydrogenated oils, trans fats that may become artery clogging. These trans fats raise LDLs (the bad cholesterol) and even lower the HDLs (the good cholesterol).


Pass on the salted nuts as well. It's easy to consume an excess of salt that contributes to high blood pressure. Salt also disguises the rich flavor of nuts in their natural state. Dry roasted nuts and seeds are delicious with a pleasant crunchiness and enhanced flavor that make a nutritious snack. To dry-roast nuts at home, preheat the oven to 350 degrees (Gas Mark 4), place the nuts on a baking sheet, place it in the oven, and roast for 8 to 10 minutes. Remove the nuts to a dish to cool completely, and they will become crisp.


AIR-POPPED POPCORN is an ideal snack. If you're used to heavily seasoned popped corn, you may appreciate the opportunity to discover the true taste of popped corn without the cover-ups. Many seasoned popcorn varieties contain partially hydrogenated oils and high sodium content.


Commercially made cookies, cakes, and candies may contain eggs, dairy products, and partially hydrogenated oils. Discover the joy of vegan baking without eggs, dairy products, and trans fats. Check out the Vegparadise Bookshelf for an extensive listing of vegan cookbooks.


Choose a NATURAL PEANUT BUTTER, ALMOND BUTTER, or CASHEW BUTTER to spread on celery sticks, endive leaves, whole-grain breads, crackers, banana slices, romaine lettuce leaves, or apple slices. Avoid nut butters with partially hydrogenated oils, sweeteners, preservatives, or salt. The rich flavor of natural nut butters is so rewarding, you won't miss the unnecessary add-ins.




Discover the natural whole-grain flavor and high fiber of RYE-CRISP, RYE-VITA, KAVLI, or WASA crackers instead of commercially made crackers that may contain refined flours and partially hydrogenated oils. These natural whole-grain crackers are made from 100% whole rye.
Top a rye cracker with NATURAL NUT BUTTER and slices of bananas for a delicious snack.




There's always CARROT AND CELERY STICKS, but have you ever tasted the crisp sweetness of fresh, raw ORGANIC SUGAR, is sugar cane that has the water removed or evaporated. This sugar has not gone through the last step in the typical refining process of granulated sugar. That step involves clarifying the sugar over charred animal bones to make it white. While evaporated cane juice may have an off-white color, it is totally vegan and has the same level of sweetness as granulated sugar. Use it just as you would granulated sugar.




SUCANAT is a light brown sugar alternative that can be used like brown sugar. Made from whole cane juice, SUCANAT contains 100% of the natural molasses. It even stays soft longer than brown sugar.


MAPLE SYRUP is the natural sap taken from maple trees, and then boiled until syrupy. It's an ideal sweetener for pancakes, waffles, smoothies, beverages, and all varieties of baked goods. Use 2/3 cup to 3/4 cup in place of 1 cup of granulated sugar. When baking, add 1/4 teaspoon baking soda for each cup of maple syrup. Purchase U.S. organic maple syrup to avoid illegal formaldehyde pellets some producers add during processing. Once the container is opened, keep it refrigerated.


MAPLE SUGAR (DEHYDRATED MAPLE SYRUP) is in crystal form and makes an excellent sugar alternative. Use cup for cup as you would granulated or brown sugar.


AGAVE NECTAR is a liquid sweetener similar to honey and is extracted from the agave plant, a large succulent with thick fleshy leaves and spiny edges. In recipes, use 25% less AGAVE NECTAR or 3/4 cup in place of 1 cup of granulated sugar. Reduce the recipe's liquid by one third and lower the oven temperature of baked goods by 25 degrees.


BARLEY MALT is a thick honey-like substance made from barley that has gone through a soaking and drying process to extract its sugar. Considered half as sweet as granulated sugar, BARLEY MALT is an ideal substitute when you need a delicate sweetness. Use 1 1/3 cups BARLEY MALT in place of 1 cup of granulated sugar and reduce the recipe's liquid by one-fourth. When baking, add 1/4 teaspoon baking soda per cup of BARLEY MALT.


BROWN RICE SYRUP is similar to barley malt in its degree of sweetness and its thick honey-like texture. This sweetener is not recommended for baking cakes or breads because it creates a soggy texture. Use it for sweetening tea or other hot beverages, smoothies, and blender juices. For granola, pies, cookies, puddings, and fruit crisps, use 1 1/3 cups BROWN RICE SYRUP in place of each cup of grranulated sugar and reduce the recipe's liquid by one-fourth. Add 1/4 teaspoon baking soda per cup of BROWN RICE SYRUP. Refrigerate the container after opening.


MOLASSES makes a good substitute for sugar in baking breads. Because of its pungent, distinctive flavor, it's best used in small amounts. Molasses shines as a beverage called liquid toffee. To make this treat, put 1 teaspoon of molasses into a coffee mug and fill it with boiling water. Stir it well, then taste. If needed, adjust the quantity of molasses. Drink and enjoy.


DATE SUGAR are dehydrated ground dates that are used cup for cup as you would granulated sugar. Date sugar is ideal for apple or other fruit crisps or crunchy toppings, but be careful to prevent burning. This sweetener works best in combination with other sweeteners.


whole dates are ideal to sweeten blender beverages like smoothies and shakes as well as parfaits and fruit mousses. Chop the dates and add them to breads, cookies, granola, fruit salads, and many baked desserts. Combine dates and finely ground nuts in the food processor to create a tasty no-bake pie crust for raw desserts.



DESSERT ALTERNATIVES


INSTEAD OF COOKIES, CAKES, CANDIES:

Treat yourself to a host of delicious FRUITS IN SEASON. The sweetness of fresh fruits will almost always satisfy the craving for that "something sweet" while supplying healthy nutrients as well.


WINTER FRUITS include numerous varieties of crisp apples, juicy pears, and sweet tangerines. Winter is the ideal time to enjoy navel oranges, grapefruits, and pomelos.


SPRING FRUITS that offer a refreshing break include blackberries, strawberries, Valencia oranges, pears, or crisp apples.


YEAR ROUND FRUITS include, kiwis, oranges, pineapples, grapes, and many varieties of bananas such as plantains, burro, manzano, red bananas, and lady fingers.


SUMMER FRUITS include the stone fruits such as peaches, nectarines, plums, and apricots. There are also Bartlett pears, cherries, grapes, mangoes, papayas, pineapples, honeydews, cantaloupes, watermelon, and many other melon varieties.


AUTUMN FRUITS offer a delightful selection of persimmons, pomegranates, and navel oranges that come to market by October.


Sweeter still are DRIED FRUITS. Practically every kind of fruit has been dried and packaged for sale. Look for those that have not been preserved with sulfur dioxide or added sugar. Because dried fruits are very high in concentrated sugar, enjoy them in small servings.




SOY-BASED ICE CREAM comes in a variety of enjoyable flavors. Be sure to read the labels to avoid any unwanted ingredients. Ice cream aficionados may want to invest in an ice cream machine to make their own homemade taste treats.




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