MIXED VEGE©CHOWDER (FOR THE IMMUNE SYSTEM)



MIXED VEGE-CHOWDER (FOR THE IMMUNE SYSTEM).

Soups are an excellent standby & can be eaten as a snack,

appetiser, or as a meal in themselves. We advocate regular

soupmaking as it is quick, easy & highly nutritious. The

vegetables used here are all high in the antioxidant nutrients,

betacarotene & vit.C. The corn contains plenty of zinc, one of

the 5 potent antioxidant minerals.

INGREDIENTS.

2 teaspoons of extra virgin olive oil

1 tablespoon of butter

2 onions, peeled & chopped

1 stick of celery, washed & chopped

175g carrots, peeled & sliced

225g winter or butternut squash, chopped

175g potatoes, peeled & diced

2 tomatoes, skinned & chopped

175g broccoli florets, stalks trimmed

100g corn either canned or stripped from the cob

1L vegetable stock

125ml soyacurd or soya yoghurt or fresh soymilk ( unsweetened )

Handful of basil leaves, torn not chopped.

METHOD.

Heat the oil & butter gently in heavy -based saucepan & then add

the onions. Cook for approx. 5min. until transparent. Add the

celery, carrots, squash & potatoes. Stir for 5min., stirring

frequently to prevent browning. Add the vegetable stock, cover

the pan & simmer gently for 10min until the veges are beginning

to soften. Add the broccoli, corn & tomatoes & cook for further

5min. Remove from the heat. Allow to cool slightly, then put the

contents into a blender or food processor. Blend coarsely for

less than 1min. to thicken the soup, but without losing the

colours. Add the torn basil leaves & serve with toasted rye or

soya or Arizona corn bread.

FOR INFLAMMATION.

The omega 3 group of essential fatty acids found in nuts, seeds

& soybeans all contain potent anti - inflammatory compounds.

Various fruits & veges from the nightshade family, however,

including tomatoes, potatoes, eggplant, zucchini & tobacco, have

the opposite effect, contributing to the pain & inflammation

associated with such conditions as rheumatoid arthritis. Free

radicals are an inevitable byproduct of inflammation & may be

reduced by including plenty of antioxidant-rich foods such as

those found in red, yellow & orange fruits & veges, nuts, seeds

& wholegrains.

TOFU & COCONUT DELIGHT.

If you were stranded on a desert island for a week & had nothing

else to eat, you could survive on coconut alone! The vitamins,

mineral & essential fat content is excellent & the coconutmilk is

rich in magnesium, potassium, zinc & vit.C. The anti-inflammatory

essential fatty acids found in this wonderful fruit are abundant,

provided it is not heated.

INGREDIENTS.

400G fresh tofu

2L fresh soymilk (sweetened with raw sugar preferably palm sugar

for non-diabetics ). For diabetics use unsweetened fresh soymilk

240G unsweetened creamed coconut.

METHOD.

Simply blend all the ingredients together in a blender.

Alternatively use slightly less fresh soymilk to make a thicker

shake & spoon into dessert glasses with a sprinkling of nutmeg on

top for a delightful & delicious pudding.

FOR INFLAMMATION.

Papaya, pineapple, cranberry & soycurd fruit salad.

Alkaline fruits are beneficial for any kind of inflammation that

tends to raise the acid level of the body. Pineapple though

acidic contains BROMELAIN which blocks the pro-inflammatory

prostaglandins, & papaya helps to neutralise the acidity & helps

to reduce gastrointestinal inflammation, as well as containing

plenty of the antioxidant, betacarotene. Cranberries are probably

the most alkaline of all fruits & so help to reduce inflammation

in the kidneys & bladder. The rainbow-coloured fruit salad is

delightful to look at, but try not to add the cranberries until

just before serving to prevent their juice from running into

the others.

INGREDIENTS.

1 small watermelon, de-seeded

225G cranberries, washed

1 medium pineapple

2 medium ripe but firm papaya, halved, peeled & de©seeded

250G soycurd or soy yoghurt

METHOD.

Cut the watermelon in half, de-seed & squash out the juice.

Put the melon juice together with the cranberries in a small

saucepan. Meanwhile cut off the top of the pineapple & set aside.

As you will be using the pineapple to serve this pudding in,

carefully scoop out the pineapple flesh, without damaging the

skin & chop into chunks, discarding the hard centre core. Chop

the papaya into chunks of the same size as the pineapple & mix

carefully. Crush the cranberries into the melon juice, mix with

the other fruits & gently fold into the soycurd or soy yoghurt.

Pile into the pineapple shell & serve.

FOR THE HEART & CIRCULATION.

Dark-red fruits & berries contain PROANTHOCYANADINS-compounds

that are known to support the structure of the minute capillaries

& larger blood vessels throughout the body.Soybeans contain the

OMEGA-3 group of essential fats that are thought to reduce the

build-up of CHOLESTEROL plaques in the arteries & maintain

general healthy heart function, while wholegrains provide the

fibre needed to remove excess cholesterol from the digestive-

tract.

ROYAL TOFU DELITE.

This royal delite provides a good ratio of protein to

carbohydrates & unsaturated healthy fats. Any leftovers from

breakfast can be kept in the fridge & drunk during the day.

Blueberries are abundant in FLAVANOIDS, known for their artery

& blood cleansing properties, while bananas are a rich source

of potassium & magnesium, both of which are important for regular

heart function. Sunflower seeds contain essential fatty acids to

protect the artery membranes, reduce accumulating cholesterol &

are a good source of fibre. Tofu has phytoestrogenic properties

that regulate any excess circulating estrogens, which may play a

part in the build-up of arterial plaque.

INGREDIENTS.

2 medium bananas

200G fresh or tinned blueberries

400G fresh tofu, drained & diced

1.5L fresh soymilk (unsweetened for diabetics)

METHOD.

Blend all the ingredients in a blender until smooth & then serve

in tall glasses. If you wish to store any for later, cover

tightly to prevent air from turning the bananas brown & fridged.

TO HELP PROTECT AGAINST CANCER.

It is now medically accepted that certain food(nutraceuticals)

may play a part in the prevention & development of some cancers.

Phytoestrogens, found in soya, seeds & other veges, may help

regulate estrogen dominance, one of the contributing factors in

hormone-related cancers. Antioxidant nutrients, found in all red,

yellow & orange fruits & veges, wholegrains & seeds, can quench

excessive free-radical production, medically known to be linked

to the development of many cancers. It has been scientifically

observed that certain food (NUTRACEUTICALS) especially soybeans

contain active natural substances such as GENISTEIN & LUNASIN

which exhibit potent anticarcinogenic properties against

malignant tumours. Eating 5 to 7 helpings of fresh fruits & veges

in combination with fresh tofu & soymilk daily reduces the

incidence per capita of cancer.

HEALTHY TOFU DELITE.

We recommend this to nearly all as they are very filling &

provide a good ratio of protein to carbohydrates & healthy

unsaturated fats - the perfect way to start your day.If you wish

to put some aside for later in the day, place the remainder in a

container & keep it in the fridge when you need a boost.Tofu &

linseeds have potent potential cancer-preventing properties as

they are rich in phytoestrogens-plants' natural pharmaceuticals,

which are scientifically observed to prevent the development of

certain hormonal & non-hormonal cancers. Papayas, peaches &

apricots are all rich in the primary antioxidant,betacarotene.

You can use any combination of the fruits suggested below, or

just one fruit at a time, in which case you will have to increase

the amounts as required.If these fruits are not available, you

can use the canned variety, but these are not as beneficial as

fresh fruits, & you should check that the canned fruit is white

-sugar free. Use the syrup in the tins as well as the fruits

you will need approximately half a can of fruit per person.

INGREDIENTS.

400G fresh tofu

1.5L fresh soymilk(unsweetened)

3 tablespoons linseed

4 fresh apricots or 4 dried, soaked overnight in apple juice

1 papaya, peeled, de-seeded & chopped roughly

1 mango, peeled, with the stone removed & chopped

METHOD.

Put all the ingredients in a blender & combine until they are

completely smooth. You can store this delite in a fridge for up

to 24 hrs.

SOY©VEGE SOUP( FOR IMMUNE SYSTEM & ANTI©CANCER ).

Eating raw or barely cooked food is essential for building up the

immune system & allowing the body to function at its best. Raw

food contains many enzymes that help with digestion, and they

lessen the amount of work this system has to do, particularly when

it is below par. Any stress on the digestive system is potentially

pro-cancerous in the long term. Cancer cells replicate more

rapidly in an acid environment. It is wise to maintain a constant

level of mild alkalinity in the body to reduce this potential and

all the vegetable ingredients in this soup have a high potassium

content, essential for maintaining the sodium/potassium balance

required for an alkaline state. It is also a wonderful way of

consuming a large amount of antioxidant vegetables.

INGREDIENTS.

2 large tomatoes, chopped

2 carrots, chopped

2 sticks of celery, chopped

1/2 small cauliflower, chopped

1/2 teaspoon of black pepper

2 tablespoons of chopped parsley or coriander

1 litre of fresh soymilk (unsweetened) or 150 G soycurd

1 cube vegetable stock

Olive oil

2 small onions, chopped finely

METHODS.

Put all the vegetables except the onions in a blender with the

soymilk or soycurd and blend until completely smooth. You may have

to do this in two batches, depending on the size of your blender.

Heat the oil gently in a heavy-based saucepan and cook the onions

over a low heat until soft and transparent. Add them to the

blended vegetables and simmer for 10 minutes to heat thoroughly.

SOY BREAKFAST JUICE ( ANTI-CANCER ).

The juice of raw fruits are an excellent source of antioxidant

vitamins. This recipe is good for cancer prevention because of its

high vitamin C content. However, as these nutrients are digested

very rapidly, they can tend to disrupt the body's blood sugar

balance, so they should be followed by some plant protein, such as

natural unsweetened soycurd. They are perfect for those days when

you are feeling under the weather & need something to get you

going, but you don't feel hungry.

Watermelon is avery rich source of vitamin C, as are strawberries.

The black seeds of the watermelon are a rich source of essential

fatty acids. Using fresh fruits in season is best.

INGREDIENTS.

1-1.5 kg watermelon, peeled but not deseeded

500 g strawberries with stalks removed

200 g fresh natural soycurd

METHOD.

Place ingredients in a blender in 2 separate batches & blend until

the black seeds are ground. Drink within a day - this recipe is not

suitable for storage.

CARROT - SOYMILK SOUP ( ANTI-CANCER ).

This recipe contain both carrots & pumpkins, which are both rich in

beta - carotene & antioxidants, important in cancer prevention.

The added ginger gives it zest as well as being an excellent anti-rheumatic , anti-arthritic & detoxifier. It also has a calming

effect on the digestive tract.

To make a more tasty soup, you can add some dried seaweeds which is

rich in natural minerals as an extra health booster after cooking.

INGREDIENTS.

2 tbs olive oil

1 medium onion peeled & chopped

1 bay leaf

2 tsp soysauce

25 g fresh root ginger, washed & grated

450 g butternut squash or pumpkin, peeled & diced

450 g carrots peeled & chopped

1 L fresh unsweetened soymilk.

METHOD.

Heat the olive oil in heavy-based saucepan. Add the onion & cook

gently for 3-4 min until transparent. Add all other ingredients &

simmer for 30-35 min until veges are soft. Remove bay leaf & put

all other other veges into a blender. Blend thoroughly until

smooth. Add black pepper to taste.

SOYCHEESE & MILLET SALAD WITH PINEAPPLE & ORANGE ( FOR A HEALTHY

DIGESTIVE SYSTEM ).

This is an easy to prepare lunch or supper dish which is full of

vital nutrients. Soycheese is an excellent form of low-fat plant

protein while pineapple contains bromelain, an inherent digestive

enzyme, which will lift the burden from an overworked digestive

system. Millet is a good source of fibre for regulating bowel

function & is also low in allergenic properties. It is also very

alkaline, which suits the intestinal enviroment & is good for the

beneficial bacteria that should reside there. Lastly the oranges

are full of vit.C, an important antioxidant.

INGREDIENTS.

8 tbs olive oil

250 g millet grain

750 ml vegetable stock

2 tbs lemon juice

100 g soycheese

2 celery stalks, trimmed 7 finely sliced

2 fresh pineapples cut into chunks

1 orange, peeled & cut into segments

2 tbs chives

METHOD.

Gently heat 2 tbs olive oil in a heavy based saucepan & add millet

grain. Stir until grain begins to `pop'. Add the vegetable stock &

simmer for 20 min. Drain the millet, spread it out on a baking dish

& leave to cool. Meanwhile, whisk the remaining olive oil & lemon

juice together to form a vinaigrette & stir into the cooled millet.

Allow to stand for 10 min. for the flavours to be absorbed. Add the

soycheese, celery, pineapple, orange segments & chives to the

millet & mix well. Chill before serving.

SWEET POTATO RYE CRUMBLE WITH SOYCURD (FOR A HEALTHY DIGESTIVE

SYSTEM).

Sweet potatoes are highly nutritious & easily digested. They

contain excellent levels of vit. C,E & beta-carotene which are all

antioxidants essential for `mopping up' the toxins produced by

faulty digestion & bacterial infections. They are renowned for

calming inflammations of the digestive tract & ulcers.

This recipe is actually delicious cold & could be serve as a

lunchtime dish with fresh natural soycurd for that additional

antioxidant-protein for that extra light & gut-friendly meal.

INGREDIENTS.

3 large potatoes, peeled & roughly chopped

1 bay leaf

2 tbs olive oil

Black pepper to taste

2 tsp grated nutmeg

200 g fresh rye breadcrumbs

1 tbs finely chopped parsley

Fresh natural soycurd

METHOD.

Simmer the potatoes in water with the bay leaf until they are just

becoming tender. Drain, return to pan & add half the olive oil &

black pepper. Add the nutmeg & combine in a blender or food

processor or mash until smooth. Place the mix into a ceramic baking

dish. Gently heat the remaining oil in a heavy based pan & lightly

brown the breadcrumbs. Add the chopped parsley & mix thoroughly.

Place the breadcrumbs on top of the potatoes & bake in moderate

oven at 180 deg C for 30-40 min or until golden.

PEPPER

PARSNIP SOY SOUP (FOR A HEALTHY DIGESTIVE SYSTEM).

Parsnip are known to improve bowel function & to detoxify & cleanse

the digestive tract This soup taste quite sweet & is suited to

those who enjoy creamy, mild soups. Peppers contain good

antioxidants for reducing the damage caused by bacterial infection,

as well as being an excellent intestinal cleanser. Soymilk has a

calming & settling effect on the intestine as well as being a good

co-probiotic for the beneficial bacteria known as BIFIDOBACTERIA.

INGREDIENTS.

5 tbs olive oil

1 medium onion, peeled & chopped roughly

550 g parsnips, peeled & cut into chunks

2 red peppers, washed, cored & de-seeded

1 cube vegetable stock

1.1 L soymilk

0.5 tsp ground nutmeg

METHOD.

Heat the oil in a heavy-based saucepan over medium heat,then sweat

the onions for 2 min. Add parsnips & cook for a further 5 min,

stirring occasionally. Add chopped peppers & stir for 1 min, then

pour in soymilk . Add in vegetable stock & nutmeg. Simmer for 15-20

min until parsnips are softened & then transfer to blender. Blend

until smooth, then reheat & serve.

ONION TOFU SOUP ( FOR A HEALTHY DIGESTIVE SYSTEM ).

Onions are one of the most soothing vegetables for the digestive

system. Onions alleviate the pain associated with stomach &

duodenal ulcers. Steaming them brings out their natural sweetness.

They are naturally anti-spasmodic,antiseptic & antibacterial. They

should be eaten daily if you suffer from digestive problems. The

active component in onion is ALLICIN, an anti-inflammatory compound

which is most potent when eaten raw. However, this soup(without the

traditional cheese added that would make it too rich for those with

digestive upsets)keeps cooking time to a minimum to preserve this

valuable ingredient-allicin.

To make the soup more substantial, you can add 250 g of tofu cubes,

which should be dropped gently into the soup after the flour has

been mixed in.

INGREDIENTS.

450 g onions, peeled, halved & sliced lengthways `with the grain'

3 tbs olive oil

1.1 L vegetable stock

250 g fresh tofu

2 tsp soysauce

25 g plain or rice flour

METHOD.

Heat the oil gently in a heavy-based saucepan & add all the onions.

Cover with a lid & sweat the onions for 10 min, stirring once or

twice to prevent sticking or browning. The onions should be

transparent not burnt. Add stock & soysauce & tofu cubes. Stir &

cook for a further 15-20 min over a low heat. Mix the flour in a

ladle©full of the soup.

Blend, then return to the saucepan & mix in. Stir until soup

thickens slightly(approx. 5 min more) & then serve.

ROASTED BEETS WITH FRIED TOFU (FOR A HEALTHY DIGESTIVE SYSTEM).

Beetroots are excellent for detoxifying the liver. They are also a

good intestinal cleanser for the excesses of the holiday seasons or

after eating too much rich foods. Raw beetroot juice is the most

nutritious way of consuming these wonderful veges, but many people

find the taste too earthy & strong. However, we have found that

roasting them slowly brings out their natural sweetness, without

destroying all their nutrients.

These are delicious hot as an accompaniment to deep lite-fried tofu or

eaten cold as an appetiser when sliced over green salad & dressed

with an oil & balsamic dressing.

INGREDIENTS.

4 medium beetroots

1 tbs olive oil

1 tsp low sodium seasalt

Fried tofu

METHOD.

Wash the beetroots(but do not skin) & cut back the shoots & roots

to within 1.5 cm of the beetroots itself. Rub each beetroot with a

little olive oil & place on a baking sheet. Sprinkle with seasalt

& then place in amoderate oven 175 deg.C for 45-60 min, depending

on size. When cooked, they should be firm, but will give a little

when pressed with an implement.

SOY-CHERRY FLUFF ( FOR A HEALTHY DIGESTIVE SYSTEM ).

Cherries are naturally anti-spasmodic & can be very soothing for

those with an irritable bowel complaint. The bioflavanoids & vit.C

they contain encourage healing of the collagen in the intestinal

walls. It is preferable to use fresh cherries. Fresh soycurd

enhance the gut-flora especially the bifido & acidophillus

beneficial bacteria which are good probiotics important for

regulating the ecosystem of the intestinal enviroment. This pudding

takes only a couple of minutes to make & is suitable for children's

party or a formal dinner.

INGREDIENTS.

450 g fresh cherries

500 g fresh soycurd

Several sprigs of fresh mint to garnish

METHOD.

Remove the stalks & stones from the cherries. Combine with the

soycurd & 1 sprig of mint in a blender or food processor & blend

until smooth. Chill for 1 hr before serving. Serve in individual

ramekins or dessert glasses & garnish with sprigs of mint.

SOYMILK WITH GINGER & MINT ( FOR A HEALTHY DIGESTIVE SYSTEM ).

Ginger contains anti-spasmodic & anti-rheumatic properties & helps

to quell nausea. It is also used to relieve morning sickness during

pregnancy. This gentle calming recipe will sooth your stomach when

digestive upsets prevent you from eating anything at all,as well as

relieving cramps & indigestion caused by fatty foods.Peppermint is

used in hospitals for its potent calming effect which reduce gas &

associated discomfort after abdominal surgery whereas soy is potent

anti-oxidant effective for neutralising free radicals released when

the bodily organism is under stress. Make a large batch & store the

remainder in the fridge for up to 2 days. Can be taken hot or warm.

INGREDIENTS.

450 fresh root ginger, peeled 7 thinly sliced

6 sprigs fresh peppermint, washed

1 L fresh soymilk (unsweetened for diabetics

METHOD.

Place the sliced ginger & mint into large heat-proof jug & add the

hot soymilk. Leave to stand for at least 15 min before drinking.

WARM SOYAPPLE MILLET PORRIDGE ( FOR THE IMMUNE SYSTEM ).

Millet is rich in the minerals zinc, selenium & manganese, all of

which are required for a healthy immune system. Soaking it

overnight will help its natural enzymes to activate the digestive

process in your body, making it easier to break down & absorb, as

well as providing excellent source of fibre.

INGREDIENTS250 g jumbo millet flakes

500 ml unsweetened apple juice

100 ml fresh soymilk

METHOD.

Soak the millet flakes overnight in the unsweetened apple juice.

The next morning, gently heat in a heavy-based saucepan for 8-10

min, adding soymilk, more if a liquid consistency is required.

SAUTEED SOYCABBAGE WITH FENNEL ( FOR THE IMMUNE SYSTEM ).

Cabbage stimulates the immune system as it has generous amounts of

vit.C & E, both of which are good antioxidant nutrients. It also

has strong antiviral, antibacterial & anti-mucus properties, which

makes it ideal for colds & flu, either steamed or juiced raw. Here

it is combined with fennel seeds which are also rich in vit.C as

well as another potent antioxidant tofu.

INGREDIENTS.

1 tbs extra virgin olive oil

2 cloves of garlic, peeled & crushed

2 shallots, peeled & finely sliced

1 tbs fennel seeds

275 g shredded Savoy cabbage or other dark green cabbage

200 g fresh tofu, drained & diced

METHOD.

In a large, heavy-based frying pan, gently heat the olive oil for

a min & then add the garlic, shallots , fennel seeds & tofu. Cook

for a further 2-3 min until the garlic & shallots soften. Add the

cabbage & stir-fry continuously for another 2 min until just

softened.

PEPPER

TOFU SALAD ( FOR THE IMMUNE SYSTEM ).

The peppers in this colourful salad contain high levels of vit.C &

beta-carotene, as well as selenium from the sesame seeds, all of

which are important immune boosters & potent anti-oxidants. This

salad makes an excellent light lunch that can easily be prepared in

advance.

INGREDIENTS.

1 medium yellow pepper

1 medium red pepper

1 medium orange pepper

100 g fresh tofu, drained & diced

2 tsp sesame seeds

3 tbs extra virgin olive oil

1.5 tbs balsamic vinegar

Several fresh basil leaves

METHOD.

Wash all the peppers & rub with about a third of the olive oil.

Place into a baking dish & cook in in the oven at 180 deg.C for 30ª35 min or until the skins have begun to shrink but not blacken.

Remove from the oven & place the peppers in a plastic bag for 25

min. This makes the skins easier to remove. Once skinned, cut in

half lengthways, remove the cores & seeds & slice thinly

lengthways. Mix the olive oil, balsamic vinegar & alittle ground

black pepper with the tofu in a dish. Pour over the peppers & toss

thoroughly. Place on a serving dish & sprinkle with the sesame

seeds. Garnish with a few fresh basil leaves.

FRIED TOFU IN GINGER BROTH & RICE NOODLES FOR THE IMMUNE SYSTEM.

Tofu is a rich source of natural plant-based substances which

support the immune system. It is also rich in protein which is

essential for healing & rebuilding body tissue. Carrots contain

abundant supplies of beta-carotene(vit.A), which as an antioxidant

is important for combating free radicals.

INGREDIENTS.

750 ml vege stock

2 tsp fresh, sliced ginger

1 red onion, peeled & finely sliced

1 medium leek, washed, trimmed & finely sliced

1 large carrot, scrubbed, & finely sliced

1 tsp chilli oil

400 g lite-fried tofu, sliced

50 g dried rice noodles

3 tsp soysauce

Fresh coriander leaves to garnish

METHOD.

Gently heat the stock & soysauce in a heavy-based saucepan & add

the ginger, onion, leek & carrot. Simmer for 10 min. In another

saucepan, lightly saute the fried tofu in chilli oil for 1 min. Add

them to the vege stock, together with the rice noodles. Simmer for

3 min & then serve in deep, warmed soup bowls. Garnish with

coriander.

ACORN©TOFU SQUASH RISOTTO (FOR THE IMMUNE SYSTEM).

Risotto are easy to make, & will make a nutritious, tasty side dish

or a complete meal. Acorn (butternut) squash contains a rich source

of beta-carotene & vit.C for boosting the immune system, while

wholegrain brown rice is packed with B-vits for energy production.

Onions are also known to be naturally antiviral & antibacterial &

tofu is an excellent source of antioxidant protein.

INGREDIENTS.

1 tbs olive oil, 25 g unsalted butter

100 g onions, peeled & finely chopped

400 g wholegrain brown rice

250 ml vege stock

120 ml dry white wine

250 g acorn squash, peeled, de-seeded & coarsely chopped

100 g fresh tofu, drained & diced

METHOD.

Heat the butter & oil in a heavy-based frying pan. Saute the

chopped onions & tofu for approx. mins, until transparent. Add the

rice & stir until it is coated with the butter, onion, oil & tofu

mixture-or until you hear the rice start to `click'. Meanwhile,

heat the vege stock in another pan & add a ladle of it to the rice,

stirring continuously to ensure that the rice does not stick to the

bottom of the pan. Pour in the wine & allow the rice to absorb it

fully, before continuing to add the vege stock, a ladle at a time,

until it is all absorbed (reserve 1 ladle to be added after the

acorn squash). When thick & creamy, & the rice still al dente, stir

the squash into the risotto, allowing it to cook & break down

slightly. This should take approx. 4-5 min. Turn off the heat, add

the last ladle of stock & stir in. Allow to stand for 2-3 min. &

then serve in warm, flat soup or pasta bowls. Add a little fresh

parmesan cheese & plenty of ground black pepper.

EGGPLANTS, TOMATO & ROSEMARY BAKE WITH FRIED TOFU ( FOR THE IMMUNE

SYSTEM ).

Eggplants are a good source of beta-carotene & tomatoes contain

lycopene, another of the carotenoids which has been found to be a

potent immune system booster. Eggplants have a tendency to absorb

alot of olive oil, which can make the dish rather rich if the first

steps outlined in the recipe are not followed.

This dish is perfect as a light meal or as an accompaniment to

fried tofu. You could also add or melt a small amount of feta

cheese over it.

INGREDIENTS.

1 medium eggplant, trimmed & sliced

1.5 tbs extra virgin oil

2 medium ripe tomatoes, sliced

Ground black pepper

2 tbs chopped fresh basil

Fried tofu

METHOD.

Lightly steam the eggplant slices for 4-5 min. in a steamer. Remove

& place onto a baking sheet to which half the olive oil has been

placed. Brush the eggplant slices with a little more of the oil,

then put a slice of tomato on top of each piece of eggplant. Top

with freshly ground black pepper & chopped basil. Bake under the

grill at a medium heat for 5-6 min. or until the tomatoes have

softened.

SOY-SPINACH TORTILLA ( FOR THE IMMUNE SYSTEM ).

Spinach has long been known to be a nutrient-dense vege, & includes

both beta-carotene & vit.C. It is important to choose very fresh

spinach, as these vital vits. will diminish rapidly with age. The

potatoes in this recipe are another rich source of vit.C, as well

as immune supporting minerals. The addition of eggs & soycurd

provides both animal & plant protein which makes for a highly

nutritious & immuno-modulating lunchtime meal. It can also be made

in advance & kept in the fridge until required.

INGREDIENTS.

450 g fresh leaf spinach, 340 g potatoes, diced

1 medium onion, peeled & finely chopped

1 tbs olive oil

425 ml pureed tomatoes

3 medium eggs

200 g fresh soycurd

METHOD.

Steam the spinach in a little water until soft. Boil the potatoes

for 6-8 min until softened, but still firm. Drain & set aside.

Saute the onion in the olive oil until transparent, then add half

the pureed tomatoes & simmer gently for 3-4 min. Beat the eggs &

soycurd & divide in half. Mix 1 half with the spinach & the other

with the potatoes. Place the spinach mixture into a heated omelette

pan & cook over a moderate heat for 2-3 min until the mixture comes

away from the pan. Place the pan under a hot grill & allow the

omelette to rise slightly. Remove from the grill & transfer

omelette to a serving plate. Repeat with the potato & egg cum

soycurd mixture. Spread half of the tomato mixture over the spinach

omelette & cover with the potato omelette as if making a sandwich.

Finally, cover the top with the remaining tomato mixture & serve.

PEACH GRANITA WITH SOYMILK ( FOR THE IMMUNE SYSTEM ).

A granita is effectivelly a sorbet without any added sugar. Most

fruits contain ample sugars of their own, so it is not necessary to

add any more. Sugar directly depletes the function of part of the

immune system for up to 5 hrs. after consumption, so reducing it

from your diet will automatically giyour immune system & your

health an instant boost. Peaches are rich in vit.C & beta-carotene,

as well as being a good source of fibre. Soymilk complement the

granita with additional antioxidants.

INGREDIENTS.

4 large ripe peaches, skinned, halved, stoned & sliced

2 tbs lemon or lime juice

200 ml soymilk, fresh & unsweetened

3 star anise & 1 stick of cinnamon

A few fresh strawberries or raspberries to garnish

METHOD.

Heat the soymilk in a pan until it is almost boiling & then turn

off the heat. Soak the star anise & the stick of cinnamon in the

soymilk for 1 hr to infuse flavours, then remove & discard the star

anise & cinnamon. Blend the peach slices in a food processor with

2 tbs soymilk until smooth. Add the lime or lemon juice & blend

again. Place the mixture in a plastic ice-cream container & freeze

until hard (4-5 hrs). Take out of the freezer & serve with a few

strawberries or raspberries.

WATERCRESS, WALNUT, ALFAFA & TOFU SALAD (FOR INFLAMMATION).

Alfafa sprouts are a rich source of protein & are considered to be

a perfect food as they are packed with calcium, magnesium, vit.A &

vit.E.They are also known to have excellent anti-inflammatory

properties, but should not be eaten by those with auto-immune

conditions such as LUPUS. Walnuts are packed wiyh essential fatty

acids & vit.E, which are important for healing. Watercress is rich

in the antioxidant vit.C,ideal for repairing damaged tissue. Tofu

is a rich source of natural antioxidants as well as providing high

quality protein for tissue-repair.

INGREDIENTS.

2 bunches of watercress, washed thoroughly

100 g whole walnut, shelled

1 tbs walnut oil

2 tsp balsamic vinegar

1 tsp white wine vinegar

25 g alfafa, washed

100 g fresh tofu, drained & diced

METHOD.

Separate the watercress stems & cut off any old stalks. Shell the

walnuts & discard any kernels that are shrivelled. Combine the

walnut oil & the vinegars in a lidded jam jar & shake vigorously to

blend the flavours. Pour over the watercress, alfafa & tofu. Toss

lightly & serve, sprinkling several walnuts over each plate.

ARIZONA SOYCORN BREAD (FOR HEART & CIRCULATION).

This is an unrisen loaf, with the consistency of a firm cake. Corn

is an excellent source of fibre, essential for removing cholesterol

from the digestive tract, as well as being a delicious alternative

to wheat. It is rich in iron for red blood cell health & also in

magnesium for regular heart function. Soymilk is also rich in iron

as well as an excellent cholesterol-lowering agent. As this bread

contains no preservatives, it should be stored in an airtight

container in the fridge.

This is delicious for breakfast with a little natural fresh soycurd

scrambled with honey or maple syrup poured over the top.

INGREDIENTS.

2 eggs

500 ml fresh soymilk

2 tsp baking soda

225 g yellow cornmeal

120 g strong brown wheat flour

75 g sunflower oil

METHOD.

Heat oven to 190deg.C & grease a 20x20x5 cm baking tin. In a medium

sized bowl, beat the eggs until frothy. Stir in the soymilk & add

baking soda. Beat in the cornmeal & brown bread flour until a

smooth batter is formed, with small air bubbles throughout (this is

best done by hand). Pour the mixture into the baking tin & place in

the centre of the oven for 25-30 mins, or until a knife inserted

into the middle comes out clean. Turn out of the tin & either serve

hot or allow to cool.

CHICKPEA, PEPPER, PINENUT & SOYCHEESE SALAD WITH CREAMY BASIL

DRESSING (FOR HEART & CIRCULATION).

Chickpeas are an excellent fibre source for helping to lower

cholesterol & are also rich in calcium & magnesium which help

regulate blood pressure. Red peppers are an abundant source of

beta-carotene, which helps to protect against free radical damage

to the arteries, & the soy protein in the form of soycheese has

proven effective in lowering the bad cholesterol (LDL). The

vegetable protein in this dish provides ample amounts of essential

amino acids to help manage blood sugar levels & provide energy.

INGREDIENTS.

300 g cooked chickpeas

1 red pepper, cored & cut into julienne strips

100 g soycheese ( preferably unsalted )

1 tomato, seeded, juiced & chopped

2 spring ( green ) onions, cut into julienne strips

2 tbs fresh soymilk

1 tbs lemon juice & pulp of lemon

1 tbs white wine vinegar

1 tbs olive oil

1 clove of garlic, peeled & finely chopped

1 tbs pinenuts

2 tbs fresh basil leaves

Several large red lettuce or radiccio leaves for serving

METHOD.

In a medium sized bowl, combine the chickpeas, pepper, tomato,

soycheese & spring onions. Pour the soymilk together with the lemon

juice, lemon pulp, vinegar, oil & garlic into a food processor &

blend until thickened. Add the basil leaves & blend again. Pour

this dressing over the chickpea mixture & toss well to combine.

Spoon the mixture onto the lettuce leaves & sprinkle with pinenuts.

This dish will make an excellent appetizer or light lunch.

BUCKWHEAT-SOY PANCAKES (FOR HEART & CIRCULATION).

Buckwheat is not actually wheat as it comes from the rhubard

family, than the wheat-grain family. It is known for its

cholesterol-lowering properties & is also a rich source of many

minerals including calcium & magnesium, both of which are required

for a healthy blood circulation & heart function. Soymilk contains

soy-protein which is now medically accepted to reduce the risk of

coronary heart disease.

These pancakes can be made in advance & stored, with a sliced of

greaseproof paper or paper towel in between each pancake to prevent

them sticking to each other. Store in the fridge until needed. They

can also be serve hot as a pudding after a main meal.

INGREDIENTS.

125 g buckwheat flour

125 g wholewheat flour

2 tsp baking powder

2 eggs & 275 ml fresh soymilk

1 tbs sunflower oil

Small amount of olive oil

METHOD.

Sieve both the flours & the baking powder into a large mixing bowl.

Beat the eggs & then blend together with the soymilk & the oil,in

a food orocessor until smooth. Leave to stand for at least 30 mins.

before using. Heat a small pancake pan over a medium flame brush

the surface of the pan with a small amount of olive oil.

Using a tablespoon of pancake mixture at a time, swill around the

pan to spread the mixture as thinly as possible. Allow to cook for

1 min before flipping over & cooking the other side.

Serve with fresh fruits of your choice & some fresh soycurd with

honey or maple syrup for a nutraceutically-balanced breakfast.

CARROT SOUP WITH SPINACH©LENTILS & SOYCURD (FOR HEART &

CIRCULATION).

Carrots are known for their antioxidant nutrients, beta-carotene &

vit.C, needed for preventing the build-up of arterial plaque caused

by free-radical damage. Spinach is also a good source of both these

nutrients, as well as iron, which helps carry oxygen in the red

blood cells. Lentils & soycurd add protein to this soup, making it

more substantial, & they also contain cholesterol-lowering

properties as well as abundant amounts of fibre.

INGREDIENTS.

450 g carrots, scrubbed & sliced

1 small parsnip, peeled & chopped

1 small onion, peeled & quartered

1 stick celery, sliced

850 ml vegetable stock

125 g red lentils

125 g fresh soycurd

0.5 tsp nutmeg

100 g fresh spinach, rinsed, with large stems discarded.

METHOD.

Add all the veges except the spinach, nutmeg, lentils, soycurd &

stock to a heavy-based saucepan & cook over a gentle heat for about

35 min, or until the lentils have softened.

Remove from the heat & allow to cool slightly.

Place the soup into a blender & blend until smooth.

Add the spinach & blend again.

Return the soup to the pan & heat through.

ARTICHOKE & LEMON©TOFU SALAD (FOR HEART & CIRCULATION).

Artichokes contain calcium & magnesium necessary for balanced heart

function, liver cleansing & promoting bile function to help break

down cholesterol. Lemons have a high level of vit.C, particularly

in the zest & pith, which helps to prevent build-up of arterial

plaque. Tofu is a nutraceutical that is effective in reducing the

risk of coronary heart disease.

INGREDIENTS.

4 lemons, washed

6 small or 4 large artichokes with their stalks & outer leaves

removed

2 tbs white wine vinegar

150 g almonds, lightly toasted

150 g fresh tofu, drained & diced

Juice of 2 extra lemons

125 ml olive oil

2 tbs fresh thyme leaves

METHOD.

Wash the lemons & place them together with the tofu in a small

saucepan with enough water to cover them. Cover with a lid & cook

on a high heat for 30 min. Drain & cool. Put the artichokes in a

large saucepan & cover with water & white wine vinegar. Cook them

for 20-30 min, depending on size when ready the leaves should

come away easily. Take off the outer leaves if they are tough &

trim the ends of the stalks. Cut the artichoke in half & remove the

choke (hairy section) from the centre.

Place the artichoke halves in a large salad bowl.

Meanwhile, cut the boiled lemons in half, scooping out & discarding

the pulp. Cut the soft lemon skins into segments & add them

together with the tofu to the artichokes.

Sprinkle over with almonds & dress with olive oil, lemon juice &

thyme.

TOFU'S STEW (FOR HEART & CIRCULATION).

The tofu is rich in omega-3 essential fatty acids required to

maintain arterial health, lower the LDL `bad' fats & generally

improve cholesterol ratios. Soy in the form of tofu & soymilk

should form the main source of protein in any heart-health

management programme.

Garlic is a potent blood cleanser, while tomatoes provide lycopene,

a beneficial antioxidant.

INGREDIENTS.

450 g fresh tofu

1 tbs olive oil

200 g onion, chopped

1 clove garlic, peeled & crushed

450 g tomatoes, washed, simmered, peeled & pureed

850 ml fresh unsweetened soymilk

1 tsp fresh basil

1 tsp fresh thyme

1 tsp crushed red pepper

800 g pumpkin or winter squash, peeled, de-seeded & cut into

chunks.

2 fresh sweetcorn, husks & outer leaves removed & sliced.

METHOD.

Cut the tofu into cubes (2.5 cm or 1 in).

Gently heat the olive oil in a large heavy-based casserole dish.

Add the onion & garlic & stir until transparent.

Add tomatoes, soymilk, basil, thyme, red pepper, pumpkin & corn.

Cover, bring to boil & then simmer for 10-15 min or until the

pumpkin & corn are cooked.

Serve with chunks of rye or corn bread.

BAKED TOFU WITH ORANGE & LEMON SAUCE ( FOR HEART & CIRCULATION ).

Tofu is a good source of omega-3 essential fatty acids, necessary

for arterial health & for lowering cholesterol levels, as well as

a potent antioxidant. Fresh tofu is inexpensive & widely available.

It is delicious when balanced with citrus sauce. The lemons &

oranges provide ample vit.C for the protection of the blood

vessels.

INGREDIENTS.

1 small shallot, skinned & finely chopped

Olive oil

Grated rind of 0.5 orange

2 tbs lemon rind

Juice of 1 lemon & 1 orange

100 ml vegetable stock

1 small potato, boiled & chopped

400 g fresh tofu, drained with whole piece intact

1 tbs chives, finely chopped

4 sprigs lemon balm or mint leaves

100 g fresh natural soycurd

METHOD.

Sweat the chopped shallot in the olive oil over a medium heat.

Add the orange & lemon rind & juice together with the vege stock &

the potato.

Heat through gently for 10-15 min to allow the flavours to meld.

Put the whole piece of fresh tofu in an ovenproof dish & add one

third of the vege stock liquid.

Place in the oven 190 deg.C & bake for 10-12 min.

Meanwhile, place the remaining stock in a blender & combine until

smooth - it should have a light, creamy consistency.

Pour the liquid back into the saucepan & add the soycurd.

Heat through carefully.

Remove the tofu from the oven & place on serving dishes.

Pour over sauce & then garnish with lemon balm or mint leaves.

Serve with wild rice & a vegetable of your choice.

ICED SOYMANGO MOUSSE (FOR HEART & CIRCULATION).

Mangoes are one of the riches fruit sources of beta-carotene,

important in the maintenance of arterial health & for anti-oxidant

protection. Soycurd or tofu contains cholesterol-lowering

properties & is also a strong anti-oxidant.

This is healthy, simple to make & delicious.

You can make this in advance & store in the fridge for up to 2-3

days.

INGREDIENTS.

2 ripe mangoes, peeled & sliced with the stone removed

1 small banana, peeled

3 ice cubes made from peppermint tea

75 g natural fresh soycurd or tofu.

METHOD.

Place all the ingredients in the blender & mix until completely

smooth.

Scoop mixture into dessert dishes & serve with a sprig of mint. Á

TOFU-MUSHROOM-BROCCOLI STIR-FRY ( ANTI-CANCER ).

Broccoli is considered to be one of the most important foods for

preventing the development of cancer, as it is packed with

antioxidant properties.

It is part of the brassica family of vegetables which contain

indoles (specific compounds believed to prevent potential cancer

cells from replicating).You should try to include this vegetable in your diet several times

per week.Shiitake mushrooms are rich in several anti-cancer properties.

Tofu is rich in genistein & lunasein which are potent anti carcinogenic compounds. They are eaten regularly in Asian countries, where the levels of most of the common cancers are lower than in the Western world.

INGREDIENTS.

50 g fresh or dried shiitake mushrooms

2 tbs olive oil

3 cloves garlic, finely chopped

175 g broccoli (heads & stems separated) with stems sliced

lengthways into thin slices

450 g fresh tofu, drained & diced

240 g fried tofu, thinly sliced into strips

2 tbs light soysauce

4 tbs vegetable stock

1 tomato, skinned & chopped

1 tsp corn flour

2.5 (1 in) length fresh ginger, peeled & finely sliced lengthways.

METHOD.

If using dried mushrooms, cut them in half & soak for 30 min in a

cup of warm water to rehydrate them.

If using fresh, simply wipe clean (do not wash) & slice in half.

Heat the oil gently in a wok or frying pan & add the garlic, ginger

& sliced lite-fried tofu in strips.

Cook for 1 min then add the mushrooms (drained off the water if you

soaked them) & the broccoli stems & florets.

Stir & cook for a further min.,then add the tofu together with the

soysauce, vege stock & tomato.

Mix, & then add the corn flour to thicken. Stir for a further min.

Take care that the tofu is not broken up while stir- frying.

Serve immediately.

ASPARAGUS-TOFU & SPINACH SALAD WITH LIME DRESSING (ANTI©CANCER).

Asparagus contains beta carotene & vit.C.

Spinach is part of the brassica family which contains cancer preventing nutrients.

Sunflower seeds are rich in omega 3 & omega-6 essential fatty

acids, needed to maintain cell integrity & proper cell replication,

reducing the risk of cancer cell formation.

Tofu contains genistein & lunasein which are natural potent anti cancer substances.

INGREDIENTS.

10 stems of young asparagus, trimmed

2 tbs of soysauce

500 g baby spinach, washed

150 g sunflower seeds

200 g fresh tofu, drained & diced

FOR THE DRESSING.

Juice of 2 limes

2 tbs extra virgin olive oil

1 tsp wholegrain mustard

Ground black pepper

METHOD.

Squeeze the lime juice into a small bowl.

Put the remaining lime flesh & skins into a steamer with about 500

ml of water in the base.

Add the asparagus & tofu & steam for 10 min (the flavour of the

limes will infuse the asparagus & tofu).

Remove from the heat & plunge the asparagus & tofu immediately into

cold water to prevent further cooking.

The asparagus should still be bright green.

Mix the sunflower seeds with the soysauce & stand for 5-10 min to

allow the seeds to absorb the sauce.

Mix the ingredients for the dressing.

Pour the dressing over the spinach & toss thoroughly.

Arrange the asparagus & tofu over the leaves & sprinkle the seeds

on top.

AVOCADO & ARTICHOKE SALSA WITH FRIED TOFU (FOR A HEALTHY DIGESTIVE

SYSTEM ).

Avocados are rich in vit.E which has a great soothing & healing

qualities for digestive problems. They are rich in vits.& minerals

& have a high protein content, making them a perfect base for a

lunchtime snack. Combined with artichoke hearts, which stimulate

the beneficial bacteria in the gut, & olive oil, this salsa is a

gentle yet potent dish. You can serve this dish with raw vegetables

crudites, oatcakes or fried tofu.

INGREDIENTS.

2 large ripe avocado 6 medium artichoke hearts in olive oil ( fresh or bottled )

2 tsp soysauce

Juice of 2 lemons

Ground black pepper & Fried tofu

METHOD.

Halve the avocados, discard the stones & scoop out the flesh. Cut

the artichoke hearts into quarters, reserving a few leaves for

garnish. Place the avocados, artichoke hearts, olive oil, soysauce

& lemon juice in the food processor & blend thoroughly, stopping

just before the dip becomes completely smooth. Season with ground

black pepper & serve with sliced fried tofu.

CLASSIC TABBOULEH WITH SEAWEED & FRIED TOFU (FOR THE IMMUNE

SYSTEM).

Bulgar wheat (also known as cracked wheat) contains a rich source

of minerals, including zinc & selenium which are both potent

antioxidant nutrients. Tabbouleh has a clean, refreshing taste &

the tomatoes, cucumber & onions all contain vit.C for protection

against infection.

However, the addition of the seaweed gives it a completely

different flavour & increases the levels of selenium for added

immune system fortification.

This is an excellent accompaniment to a fried tofu dish or serve on

its own for a lighter meal.

This dish should be eaten as fresh as possible, so try not to make

it too far in advance as the flavours will mingle, even if

refrigerated.

INGREDIENTS.

225 g bulgar wheat

4 small spring (green) onions, trimmed & chopped finely

1 medium cucumber, washed & diced with skin left on

2 firm tomatoes, washed & with seeds removed, diced & peeled

1 large green bell pepper, washed, deseeded & finely diced

50 g parsley, finely chopped

25 g dried flaked seaweeds available from large supermarts

1 bunch fresh mint, finely chopped

3 tbs olive oil

3 tbs fresh lemon juice

0.5 tsp ground cumin

Ground black pepper for seasoning

Fried tofu

METHOD.

Soak the bulgar wheat in 600 ml of cold water for 30 min.,then

drain & squeeze out excess moisture. Set aside.

Soak the dried flaked seaweed in bowl of warm water until

rehydrated. Toss the bulgar wheat with the parsley, mint, seaweed

& then add all the veges & sliced fried tofu. Mix the olive oil,

lemon juice & cumin together. Grind in some black pepper to taste

& mix thoroughly into the salad. Add a little more lemon juice if

required for taste.

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