RECIPE AND COOKING TIPS
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This page includes introductory notes from the All Wholesome Herbs recipe book,
provided for reference to answer any common questions from the All Wholesome Herbs recipes.
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WALNUTS ON VEGETABLES
• Toasting Walnuts
• Buying Walnuts
• Note on Walnut Allergy
SWEET POTATOES
• No Need to Peel
• Sweeten with Salt, Not Sugar
• Edible Playdough
FLAVORINGS, SPICES, AND BROTHS
• MSG (monosodium glutamate)
• Salt
• Spices
• Broths
a note from the author
Welcome
to cooking with whole plant foods!
You may be surprised how easy meal preparation is with whole plant foods. The simpleness of food prep in healthy eating is a welcome relief in the stress and fatigue of modern life. From the overwhelmed mother to the stressed doctor to the exhausted plumber, cooking and eating healthfully requires very minimal labor for the benefits of strength, energy, healing, and increased quality of life.
The purpose of this book is, in the aspect of food and nutrition, to restore us to that simplicity which best facilitates productivity and health. Cooking does not need to be so complicated or time consuming. Even more importantly, our food should be our primary source of health and healing, not sickness.
As we turn away from animal-based foods and processed foods to the whole plant foods our bodies were designed to receive, we are surprised to find how much more we enjoy our food. The cleaner our palates (less numbed and altered by artificial flavors), the less we’re inclined to the excessive and artificial flavors of processed foods. Even children are known to adjust quickly and appreciate the superior pleasure of a healthful lifestyle over that of artificial pleasure, especially as they recognize the connection between what they eat and their physical, mental, and emotional health.
This little book is designed to put itself out of use – to communicate the simple art of cooking and eating whole plant foods so that, in time, instruction and recipes will no longer be needed. It may be a lost art, but it’s not rocket science, and you can quickly learn to prepare vegetables, fruits, and nuts together in simple and natural ways in delicious, fulfilling meals.
As you gain confidence in your ability to combine and prepare real food into excellent meals using your own local produce in season, please return and share your own ideas. Thank you for your interest in the All Wholesome Herbs Project, and congratulations in advance on your success in gaining your own proficiency in preparing and enjoying whole plant foods.
Recipe Notes for Starters
Simplicity and Non-Specificity
If you like to be told exactly what to do and how – if you enjoy being micromanaged – then you might struggle here. If, however, you like experimenting with new things and employing your own creativity, you will enjoy the fresh peculiarity of this new-age recipe book. Each “recipe” – using the word very loosely – outlines a basic meal idea, of which there are many possible variations depending on the combination and proportions of ingredients you choose to use.
Ingredient List: A List of Options
The recipes in this book differ significantly from traditional recipes because the ingredient list – or more accurately, the ingredient “menu” – is a suggestion of various vegetables, fruits, and nuts that can be used to prepare that recipe. What you use will depend on seasonal availability and personal preference. You never have to use everything on the list, so please do not fret if you haven’t this ingredient or that. Remember, it’s an ingredient menu. Just choose a few ingredients from the list based on what you have and what sounds good, and prepare a great meal.
The ingredient list is also not exhaustive, as there are surely more potential foods that could be included. If you are preparing a recipe and think of other vegetables, fruits, or nuts that would contribute to the recipe, don’t hesitate to change things up and add them in! Then, make sure to return to us and share your experience so we can share what you learned with others.
"No Measurements?"
Specific measurements are futile because real food varies in size and flavor, not to mention the variability of personal preference and in the number and size of appetites to be satiated. These recipes are comfortably flexible without complicated adaptations or measurement conversions, making it easy to prepare large or small quantities, as desired. And if judging the right amount of salt seems daunting, don’t worry – if you can manage a salt shaker at the dinner table, you’ve got all the skill you need and will fare just fine.
Breakfast, Dinner, and Dessert Recipes
Although the recipes are organized into general categories, a fun advantage to healthy eating is that there is no real distinction between Breakfast, Dinner, and Dessert recipes. Hashbrown Bake makes a great savory breakfast; Breakfast Hash or Crisp makes a great sweet-and-savory dinner; and Sweet Potato Cider is an easy grab-and-go meal to prep and chill ahead of time.
Oven Baking/Roasting
Amateur cook rejoice – vegetables are extremely forgiving of discrepancies and mistakes.
Cooking Time
Actually, you really don’t need a timer. Just put the vegetables in the oven and forget about them as you deal with all your other obligations in life. Then when you smell something delicious and feel hungry, go take dinner out of the oven when you get a free moment. Unless you forget about your food and ignore the smell for a long time, you’ll never really burn dinner. And even when you do, burning sometimes accentuates the savor of the meal. People pay a lot of money for that smokey flavor.
Cooking Temperature
Vegetables do not require precision in baking temperature, either, although they generally bake/roast most efficiently at 400-425°F without burning. If the vegetables are piled or layered thickly, such as in a loaded glass baking dish, bake at a lower temperature (400°F) to allow the lower and middle vegetables time to cook before the top and edge ones burn. Feel free to adjust your cooking temperature according to your oven outcomes and personal preference. Lower temperatures (325-375°F) will work just as well but will require more cooking time. Slow-cooked meals (meals cooked at lower temperatures) are softer and less likely to crisp or burn on the top or edges.
Prevent Burning
Mastering baking is simply a class on vegetable arrangement. Put the vegetables that need the most cooking (firmer vegetables such as potatoes and butternut) where they will get the most direct heat (top and edges), and put the vegetables that need the least cooking (softer vegetables such as acorn squash and summer squash) where they will get the least direct heat (bottom and middle). That way your softer vegetables won’t burn before your firmer vegetables are cooked, and everything will be ready at the same time. Sometimes, such as with Hashbrown Bake, it is helpful to shape a dip in the center so the middle isn’t layered as thick and cooks more evenly with the vegetables around the edges of the pan. It doesn’t have to be perfect, and you will quickly learn which vegetables you prefer more or less crispy.
"Last 10 Minutes" or "Last 5 Minutes"
Some ingredients, such as walnuts and mushrooms, need only a short cooking time and would burn if added to the cooking too early. These ingredients are separated as “Last 10 Minutes” or “Last 5 Minutes,” meaning that they are to be added to the pan in the last 10 or 5 minutes of cooking.
Note on Electric Ovens
Full-size electric ovens (as opposed to Roaster Ovens) are more likely to cause burning on the bottom of a metal sheet pan. This can be avoided by using a baking rack in the bottom of the pan beneath the vegetables, or switching to a glass baking dish.
Stovetop Cooking
Sautéing
For the purposes of this book, sautéing means cooking with a small amount of water, not oil, and is basically the same as steaming. Cooking with water keeps the food from burning and brings out the sweetness and natural flavors of the food.
Cooking Time
Stovetop cooking requires less time and more attentiveness than oven-cooking does. Keep closeby when cooking over stovetop and stir as needed, adjust the heat to prevent boiling over or burning, or add water if it runs out.
Kitchen Setup
Although a few “fun” kitchen tools such as a spirulizer and a mandolin can add variety, this way of eating does not require a complicated or fancy kitchen setup. The following kitchen tools are used in these recipes:
Knives
A generic knife set does the job. A good chef’s knife is particularly useful. Children may enjoy having a few child-safe knives that they can use to help with the easier cutting jobs, such as cutting summer squashes or soft fruits.
Cutting Board
A larger cutting board may be useful for cutting large squashes such as butternut and kabocha.
Peeler
A vegetable peeler is useful for removing any bruises or bad spots. Conventionally-grown vegetables (especially cucumbers) may have bitter peels, in which case peeling may be beneficial, but is otherwise unnecessary with organic produce. See also Peeling Vegetables.
Spirulizer
A spirulizer is fun for young people, including those that are theoretically adults. Turning zucchini into Zoodles or potatoes into Curly Fries gives a familiar meal new variety. It also works great for shredding/chopping hard vegetables, such as cabbage and onion. Shredded Fruit Salad is another use for a spirulizer.
Mandolin
Even a very basic mandolin can do the job to slice vegetables thin, such as for Potato and Squash Crisps. Vegetables can be sliced just as well with a knife, though, if a mandolin is not handy or practical.
Potato Masher
Use for porridge-style breakfasts (Sweet Potato Breakfast, Kabocha Breakfast, Butternut Breakfast), Loaded Mashed Potatoes, smooth soups (White Chowder Soup, Kabocha Curry Soup, Savory Pumpkin Soup), BaYama Pie, and Sweet Potato Cider.
Whisk
Use to make Rhubarb Sauce, ciders (Sweet Potato Cider and Rhubarb Cider), and broths and gravies (White Gravy, Savory Mushroom Gravy).
Kitchen Shears
Kitchen shears (or just good scissors dedicated to cooking) are great for cutting hot peppers, garlic, green onions, or chives onto food at the dinner table or into soup (see Note on Jalapeño). They are also useful for light cutting tasks, such as cutting up the skins of baked sweet potatoes (BaYama Pie) or soft persimmons (Persimmon Pudding).
Pull Chopper
A simple hand-powered pull chopper is a great little tool for prepping sauces, such as guacamole (Sweet Guacamole or Loaded Guacamole) or Easy Raw Salsa; crumbing toasted walnuts for a Walnut Crumb Pie Crust; mincing garlic; dicing onions or celery; and, of course, for packing on a little muscle in your daily labors.
Food Processor
Although a hand grater or potato masher (and a strong arm) can do the job, an electric food processor can be helpful in preparing Hashbrown Bake or Banana Custard. A food processor is also used for making Walmonut Butter and can be used in place of a pull chopper.
Cookware
Use only stainless-steel or glass cookware to prevent heavy metals (such as iron, copper, lead, and aluminum) from leaching into the food, as is the case with other cookware (non-stick, cast iron, copper, etc.).
- Larger Pot: Useful for making soups (Soup du Saison, Borscht, White Chowder Soup, Kabocha Curry Soup, Savory Pumpkin Soup), Noodles, Spaghetti, porridge-style breakfasts (Sweet Potato Breakfast, Kabocha Breakfast, Butternut Breakfast), Rhubarb Sauce, BaYama Pie filling, and ciders (Sweet Potato Cider and Rhubarb Cider).
- Smaller Pot: Good for making smaller batches of everything above, as well as for steaming vegetables for sides, such as broccoli and cauliflower for dipping in Loaded Mashed Potatoes.
- Large Sauté Pan: Useful for steam-sautéed vegetables, as in Breakfast Hash, Vegetable Stir-Fry: Hash, or Eggplant Steaks. Also useful for toasting walnuts or seeds over stovetop.
- Glass Baking Dishes and/or Sheet Pans: Useful for baking/roasting vegetables for all oven-baked meals. Glass 9”x13” baking dishes fit beautifully into a roaster oven; sheet pans may be used in full-size ovens.
- Glass Pie Pan: Useful for making BaYama Pie.
Serving Utensils
As with cookware, use only stainless-steel (or perhaps wooden) serving utensils.
- Serving Spoon: Useful for serving most meals.
- Slotted Serving Spoon: Useful for serving Noodles, and, of course, as a stand-in whenever your normal serving spoon is dirty.
- Spatula: Useful for serving Eggplant Steaks and Sweet Potato Cookies, or when both your normal serving spoons are dirty (totally normal).
- Ladle: Useful for serving soups (Soup du Saison, Borscht, White Chowder Soup, Kabocha Curry Soup, Savory Pumpkin Soup), Rhubarb Sauce, and ciders (Sweet Potato Cider and Rhubarb Cider).
- Tongs: Especially useful for turning foods roasting over a fire or grill (Breakfast Barbecue, Barbecue: Grill or Campfire, and Have Some More S’mores).
Roaster Oven
Roaster ovens are useful because they heat up quickly, cook efficiently, and can save on utilities. They are the perfect size to fit a rectangular glass baking dish or pie pan, and they’re portable for taking along on trips and to events (turns out you can even fly with a roaster oven as your carryon, especially if you enjoy extracting amused and puzzled looks from fellow travelers). See also Moisture in Cooking. A toaster oven may also work well, as long as it is large enough to fit your baking dish.
Toaster
A toaster (or toaster oven) may be used for Sweet Potato Toast.
Note on Fridge and Freezer Settings
Without meat or animal products in the fridge or freezer (see No Grains or Beans? No Animal Products?), you can set both at a much lower (less cold) setting and save a lot on utilities. This is also beneficial in preventing produce from freezing at the back of the fridge, which is a common problem with too-cold refrigerators. In fact, other than when you have fruits in the freezer for Banana Custard or Sweet Persimmon Sorbet, there is no need for the freezer and it can be turned off.
Food and Ingredients
Coming into this, you may not be familiar with foods such as kabocha; perhaps you have never tried walnuts to enhance the flavor of vegetables; maybe you are accustomed to cooking with oil; or perhaps you shy away from using salt for fear of developing hypertension. Let’s clean up the misunderstandings and fill in the gaps so you can more thoroughly enjoy your food – and your health.
Fresh Ingredients, Fresh Food
When a whole food is broken (cut, ground, mashed, puréed, etc.), it is opened up to a deterioration (breakdown) of its nutrition. Store-bought food products, such as tomato sauce, flour, bread products, applesauce, and nut butters, lack the excellent nutrition of their original ingredients and are not the real food our bodies call for. That’s why it is so important to enjoy our food prepared fresh. With the help of this little book, you will experience how quick and easy it really is to prepare your food fresh from whole plant foods.
As a side note, leftovers are still considered as being “prepared fresh” since they weren’t processed and left on a store shelf for weeks or even months (or longer), as is the case with store-bought food items. See also Using Leftovers and Leftovers.
Walnuts on Vegetables
Walnuts are perhaps the most universal complement for vegetables to make healthy eating particularly delicious – and nutritious. Walnuts can be served fresh or toasted, whole or crumbed, to complement both sweet and savory dishes. Fresh walnuts bear a mild sweetness, and toasted walnuts add a rich savory or smokey flavor.
If you haven’t yet learned to enjoy walnuts, it’s likely because you’ve only tasted unripe or rancid walnuts. As with most products, including foods, the obsession with appearance has mercilessly sacrificed quality, flavor, and especially nutrition. The industry preference for light-colored (pale) walnuts has unfortunately incentivized farmers to shake the trees and harvest the walnuts before they are ripe. Like green bananas, unripe walnuts may be astringent (dry your mouth out) or bitter. Walnuts that are allowed to properly ripen before harvest are darker in color and richer in flavor, and bear pristine nutrition that can hardly be overestimated.
Although pale (unripe) walnuts can be unpalatable raw, they are aptly rescued by a little toasting.
Toasting Walnuts
A light toasting, whether in the oven or over stovetop, gives walnuts a savor that complements almost any meal. For stovetop cooking, dry-toast walnuts over low heat, stirring frequently, until they are aromatic (a proper word for “smell delicious”). This also works well for barbecue cooking over a grill or fire (see Breakfast Barbecue, Barbecue: Grill or Campfire, and Have Some More S’mores). For oven toasting, spread walnuts evenly in a pan and toast (around 400°F) until they are likewise aromatic (no stirring necessary). You can even just sprinkle your walnuts over your pan of oven-baking vegetables in the last 5 minutes of cooking and let them toast on top. So what if serving might get a little messy, it’s good!
Buying Walnuts
Whenever possible, select walnuts that are darker in color (sometimes called “combo”), especially “natural mix” walnuts shelled and left in their natural blend (unsorted by color), like the walnuts you see on our main page. Walnuts naturally boast a pleasant array of color shades which offer richer flavor and superior nutrition compared to the monotone pale walnuts commonly marketed. Like everything, walnuts are better priced in bulk and will store just fine at room temperature as you use them throughout the month or longer. If your grocery store doesn’t carry dark walnuts in bulk, you can always make the request that they add them to their product line. Alternatively, you can buy your walnuts directly from a walnut packer online where you may get a better price than at a retail grocery store.
Note on Walnut Allergy
Adverse reactions to walnuts may be a result of eating unripe (pale) walnuts raw. Many individuals who have previously had sensitivity to walnuts have found they have no negative reactions when they eat ripe (darker) walnuts, toast their walnuts, or simply combine their walnuts with other foods (see Walnuts on Vegetables).
Lemon on Vegetables
Lemon is listed among the ingredients of many dinner recipes. Like walnuts, lemon is an excellent condiment – even a little squeeze of fresh lemon really adds to the flavor of a plate of vegetables. Try it!
Kabocha
(No, this is not the drink kombucha.) Kabocha is a sweet-and-savory Japanese pumpkin with dark green skin and bright yellow to deep orange flesh. It has become more commonly available in grocery stores as it has increased in popularity. Early-season kabocha typically has yellow flesh and a more buttery flavor, and is better used in savory dinner recipes. Late-season kabochas are typically deeper orange in flesh and boast a sweet-and-savory flavor that is very versatile and a favorite addition to many recipes.
Moisture in Cooking
Full-size conventional ovens can sometimes dry out food too much in cooking. If you try cooking a kabocha and it turns out chalky, the problem may be the dryness of your oven rather than the kabocha itself. You can try adding moisture (sprinkle with water and/or layer it with more vegetables) to help it cook sweeter. Roaster ovens tend to retain moisture better and may simplify your cooking.
As a side note, a cooked kabocha that turns out dry can still make a good soup! Put it in a pot with some water and boil it soft for Kabocha Curry Soup. There is (almost) always a good cure for our cooking disasters.
Sweet Potatoes
For the purpose of this book, the term “sweet potato” broadly encompasses the many varieties of sweet potatoes, including yams. Many varieties of sweet potatoes can be used in these recipes, including:
- Garnet: red skin, orange flesh (often called yams)
- Bonita: tan skin, white flesh (generically called “sweet potatoes”)
- Jewel: red skin, pink-orange flesh (also referred to as yams)
- Japanese: purple skin, white flesh
- Stokes: purple skin, purple flesh
Each variety has its own flavor and each combination of the different varieties creates a different flavor. Garnets and bonitas are most commonly available in grocery stores and combine well together in recipes.
No Need to Peel
The skin of the sweet potatoes helps to maintain moisture when cooking, and also helps to develop the sweet syrup (see Sweet Potato Bake).
Sweeten with Salt, Not Sugar
Sweet potatoes are commonly served with sugar, resulting in an overly sweet bland flavor. A light salting instead brings out their superior natural sweetness with a caramelly flavor.
Edible Playdough
As an added note, colorful sweet potatoes, baked and cooled, make excellent edible playdough for children.
Peeling Vegetables
Peeling is an optional pain in the neck. Although it is common to peel vegetables such as potatoes, pumpkins, butternut squash, and acorn squash, you will likely find that, over time, you will not mind the peel so much, especially as it cooks soft with the food and provides some structure to the food for serving and eating. Considering that the peel protects fruits and vegetables from sun damage during their outdoor growing, it makes sense that the peel bears unique nutrition worth having. If you are inclined to peel your vegetables in the beginning, or to eat the flesh of the food out of the peel, feel free to do so without feeling any less for doing whatever you need to help you adjust to a new lifestyle. As you become accustomed to this way of eating you will very likely begin to enjoy your food just as well unpeeled – and you will also appreciate a more efficient food prep, too. See also Peeler.
Flavorings, Spices, and Broths
Excellent flavor – whether strong or subtle, varied or consistent – is amazingly easy to achieve when cooking with whole plant foods.
MSG (monosodium glutamate)
Store-bought flavorings, spices, and broths (including vegetable broths) almost invariably contain MSG, disguised in ingredients such as flavorings, natural flavoring, spices, any kind of broth, and any kind of hydrolyzed protein. It’s also a very common ingredient in commercially-sold baby foods (see Baby Food and Child Nutrition). MSG (and the artificial sweetener aspartame) is an excitotoxic taste enhancer that, in addition to tainting the palate, literally excites brain, heart, and other body cells to death, resulting in severe neurological (and other) diseases over time, and developmental deficiencies in children.[1] MSG is well worth carefully avoiding, and flavor is easily obtained without MSG (or added sweeteners).
Salt
For flavoring needs, a good salt does wonders in bringing out the best flavors in whole plant foods. Salt is a natural preservative and flavor enhancer (compare to MSG). Despite the common belief that salt causes hypertension and other health problems, salt is actually required by the body for proper hydration and metabolism.[2],[3] Salt is critically important for good health and should not be eliminated or restricted on a diet of whole plant foods. Use a natural (unprocessed) mineral salt, such as Himalayan pink salt, for superior flavor and mineral nutrition. There is no need for iodized salt on a healthy diet.
Spices
Pure spices and herbs (without added ingredients, as many spice blends contain MSG) can add wonderful flavors and nutrition to food, although these are often quite expensive. A good salt is often plenty sufficient to bring out the delicious and complimentary flavors of whole plant foods. There are also many whole-food flavor-enhancers, such as walnuts, lemon, hot peppers, tomatoes, avocados, garlic, onions, green onions, chives, bell peppers, and so many more which are inexpensive and add wonderful flavors to food.
Broths
Broths are incredibly easy to make with whole plant foods. When making soup, the boiling vegetables release nutrients and flavor into the cooking water to make a wonderful thin broth, seasoned with a little salt. For thick broths or smooth soups, simply boil vegetables until they are soft, then mash/whisk them into the cooking water with a little salt. Potato makes a good white broth; tomatoes (or Easy Raw Salsa) makes a good red broth; avocado (or Loaded Guacamole) makes a creamy green broth; and kabocha makes a sweet-and-savory orange broth (see Kabocha Curry Soup). Hot peppers, such as jalapeños, can be cut open and boiled with any soup for a peppery bite that warms the body and isn’t so burning as fresh-cut hot peppers (see Note on Jalapeño). The cooking water or vegetable juices can also be saved from a previous meal to be used as a broth for the next meal. See also Savory Mushroom Gravy, Soup du Saison, Borscht, and Savory Pumpkin Soup.
Cooking with Water versus Oil
Oil is unnecessary in cooking. Even sautéing can be done just as well with a little water. For crispiness, oven-toasting does the job. It’s important to avoid the use of oil because oil oxidizes in the presence of heat, light, and air, so cooking with oil results in a concentration of oxidized oils in food. Oxidized oils cause various autoimmune conditions and contribute significantly to cardiovascular disease, cancers, and body fat storage.[4] The fumes of cooking oil can also cause lung cancer comparable to that caused by smoking.[5] Not good.
Butter
Butter is commonly used in cooking to add a “buttery” taste, but the only taste of butter is the salt. A good salt is a fine replacement for butter for flavor.
Easy Cleaning
After-meal cleanup is so much easier in the absence of cooking oil or animal fat. When you cook with whole plant foods, all your food is water-soluble, and thus much more easily rinsed or soaked and scrubbed right off. Even the natural fats in whole plant foods high in fat, such as those in walnuts and avocados, are partially water-soluble and easily cleaned. (This, by the way, is a significant part of why fats from whole plant foods are so much more easily dissolved and metabolized, and thus more friendly to weight loss, than are animal fats.[6] What’s water-soluble on your dishes is water-soluble in the body.)
Sandwiches
If you are one of those people that likes to make everything into a sandwich, you’re in for a happy surprise. Many of these recipes make excellent substantial sandwiches. When preparing your vegetables for cooking, cut them into large pieces to serve as your sandwich buns. Then when everything is cooked you can unleash your skills and sandwich it up to your heart’s content. Sandwich options include: Sweet Potato Bake, Butternut (or Honeynut) Boats, Potato and Squash Combo: Crisps or Halves, Roasted Vegetables, Eggplant Steaks, Sweet Potato Cookies, and Have Some More S’mores.
Using Leftovers
Leftovers are easily used in the next meal, whether they are added to a soup or stir-fry or simply toasted in the oven. Small amounts of leftovers can even be blended into Easy Raw Salsa or guacamole (Loaded Guacamole or Sweet Guacamole). Many leftovers are good cold just as well as hot if you don’t have the time, energy, or the will to heat things up.
Baby Food and Child Nutrition
To all the mothers and fathers (and grandparents, doctors, nannies, caregivers, teachers, and anyone else charged with the privilege and responsibility of caring for children): Whole plant foods simply and naturally prepared are the best foods for your child’s physical and mental development. They are clean of MSG and artificial sweeteners, nutritionally complete,[7],[8] and easy for a baby or child to eat (with significantly lower risk of choking than with animal-based foods). It is a good feeling to know that, other than perhaps your jalapeño, there is nothing on your plate that your child can’t eat.
"No Grains or Beans? No Animal Products?"
The issue of grains, legumes, and animal products is more fully addressed in the nutrition and disease information on this website, but the short and simplified answer is that grains (including corn) and legumes classify as a famine food, providing the most basic nutrition to sustain man (and animal) through times of scarcity. Meat and animal “products” are not required for health, but actually alter the body’s natural metabolic processes and put the body in a “starvation state” called “insulin resistance,” which is the foundation of diabetes, heart disease, and you-name-it disease.[9] Thus, meat serves better as an emergency survival food, reserved for when we really are in a “starvation state.” Fruits, vegetables, and nuts, as available, are the foods our bodies were designed to thrive upon, providing health, healing, and energy through the unquantifiable nutrition of whole plant foods.
References
[1] Russell L. Blaylock, Excitotoxins: The Taste that Kills, Health Press NA Inc., 1997.
[2] F. Batmanghelidj, Your Body’s Many Cries for Water: You’re Not Sick; You’re Thirsty; Don’t Treat Thirst with Medications, 3rd Edition, Global Health Solutions, Inc., 2008, p. 151-164.
[3] Water with Sugar and Salt. The Lancet, 2:300-301, 1978.
[4] Grootveld M, et al. Health Effects of Oxidized Heated Oils. Foodservice Research International, 13(1): 41-55, 30 Jun. 2006.
[5] Ko YC, et al. Chinese Food Cooking and Lung Cancer in Women Nonsmokers. American Journal of Epidemiology, 151(2): 140-147, 15 Jan. 2000.
[6] Fernández-Quintela A, et al. The Role of Dietary Fat in Adipose Tissue Metabolism. Public Health Nutrition, 10(10A): 1126-1131, Oct. 2007.
[7] McDougall C, et al. Plant-Based Diets Are Not Nutritionally Deficient. The Permanente Journal, 17(4): 93, Fall 2013.
[8] Turner-McGrievy G. Nutrient Adequacy of Vegetarian Diets. Journal of the American Dietetic Association, 110(10): 1450, Oct. 2010.
[9] Adeva-Andany MM, et al. Effect of Diet Composition on Insulin Sensitivity in Humans. Clinical Nutrition ESPEN, 33:29-38, Oct. 2019.