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R&H Cataloging ServiceLawson, Gloria

Tasty vegan delights, by Gloria Lawson and Debbi Puffer.

1. Vegetarian cooking. 2. Vegan cookery. I. Puffer, Debbi. II. Title.

641.5636

ISBN 0-8280-1565-1

AcknowledgmentsOur heartfelt appreciation to our families for

supporting us, to our friends for their inspirationand encouragement, and to all those who sharedtheir ideas with us. A special thanks to each andevery one who has attended our seminars and hasencouraged us to put our new recipes in a cookbook.

We also thank Teach Services, Inc., publishers ofGloria Lawsons cookbook Caring Kitchens.Several recipes in this book were adapted or takenfrom that book. It can be ordered from TeachServices, Inc., Route 1, Box 182, Brushton, NY12916.

DedicationOur sincere gratitude to God for His guidance

and His love in bountifully giving us such a widevariety of food with many choices, colors, flavors,and for providing all our nutritional needs.

Debbi Puffer resides inMichigan and has been workingas an instructor in healthylifestyles for six years in Canadaand the United States. She ob-tained her certification in healthservices at Baker College andworks as a busy mom home-schooling her three children.

About the Authors

Gloria Lawson has been work-ing as a health educator for morethan 40 years. She has taughtclasses in Bermuda, Canada, andthe United States. A daughter ofmissionaries to Africa, Gloria hasmade her home in Ontario,Canada. She has her Bachelor ofArts degree in home economics.

Gloria Lawson and Debbi Puffer are presenters of LifeStyle Seminars, two-week series that address the whole health perspective as seen from a biblicalviewpoint. They have traveled internationally as health educators.

ContentsIntroduction: Its a LifeStyle! . . . . . . . . . . . . . 14

Total Vegetarian Pyramid . . . . . . . . . . . . . . . 15

American Dietetic Association Statement onVegetarianism . . . . . . . . . . . . . . . . . . . . . . . 16

Breakfasts . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Milks and Yogurt . . . . . . . . . . . . . . . . . . . . 30

Entres . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . 51

Gravies and Sauces . . . . . . . . . . . . . . . . . . . . 60

Salads and Gels . . . . . . . . . . . . . . . . . . . . . . 65

Spreads and Dressings . . . . . . . . . . . . . . . . . . 72

Soups and Sandwiches . . . . . . . . . . . . . . . . . . 81

Seasonings and Sprouts . . . . . . . . . . . . . . . . . . 89

Cheeses and Cheese Spreads . . . . . . . . . . . 94

Breads, Muffins, and Crackers . . . . . . . . . . . 101

Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . 111

Crock-Pot Dishes . . . . . . . . . . . . . . . . . . . . . 130

Index of Recipes . . . . . . . . . . . . . . . . . . . . . . 136

Glossary . . . . . . . . . . . . . . . . . . . . . . . . . . . 140

13

Introduction

Encyclopedia Americana, 1969 ed.).2. Fresh air vitalizes and carries life and

vigor to every part of the system (White, p.271). Fresh air helps to purify the blood,which gives life and nutrients to all the bodyfunctions and organs. Pollutants in the homeand the environment can trigger allergies.

3. Exercise outdoors gives us the greatestbenefit. Exercise strengthens the heart, low-ers blood pressure and resting heart rate,helps retain calcium, increases oxygen, low-ers cholesterol and fats in the blood, helpscleanse the bloodstream, increases muscletone, promotes good sleep, produces endor-phins, increases metabolism, reduces stressand anxiety, clears the mind, helps maintainweight levels, aids in digestion, and helpsstrengthen the immune system.

4. Sunlight is one of Gods most effectivehealing agents. It has been used to treat psori-asis, jaundice, vitamin D synthesis, depres-sion, menstrual disorders, sleep disturbances,and calcium absorption. The benefits of sun-light are great. A nice brisk walk outside willget us the exercise, fresh air, and sunshine thatGod has so wonderfully given us for health.

5. Temperance is self-control. It is abstain-ing from the things that are harmful, such asalcohol, tobacco, caffeine, and drugs. It is thesurrender of self to the control of Gods wayin the life. Temperance is living by what isgood, and leaving alone what is harmful.

6. Your trust in God is the foundation of allhealth. Physical healing can be only partial ifspiritual healing has not taken place in thesoul. We humans are physical, mental, andspiritual beings who depend on God, a poweroutside of ourselves, for total restoration andhealing. Not being able to trust is an under-lying cause of stress. This affects the healthand is seen in muscle tension, ulcers, andheadaches. As we contemplate the Creatorand His faithfulness to keep His word to us,we experience the benefits of a trustful rela-tionship, which affects all our other relation-ships and our health.

7. Lots of water is essential to life andhealth. Water helps prevent constipation,flushes the system of wastes and toxins, regu-lates body temperature, and helps resist dis-

Its a Lifestyle!Good health is a lifestyle. This lifestyle has

eight principles for maintaining good health.

Lifestyle for Total Health Incredible Nutrition Fresh Air Exercise Sunlight Temperance Your Trust in God Lots of Water Energizing Rest

Total health includes both the spiritual andphysical needs of the whole being. As one author puts it: The relation that exists between the mind and the body is very inti-mate. When one is affected, the other sympa-thizes. The condition of the mind affects thehealth to a far greater degree than many real-ize (Ellen G. White, The Ministry of Healing,p. 241).

The Eight PrinciplesEach of the following principles of health

God has designed to cleanse the blood of im-purities and to bring us total healthmind,body, and soul.

1. Incredible nutrition goes back to thesource of the original diet that consisted ofgrains, fruits, nuts, seeds, and vegetables(Genesis 1:29; 3:18). These foods, preparedin as simple a manner as possible, are themost healthful and nourishing, providing uswith all our nutritional needs and giving usthe nutrients needed to make good blood. TheEncyclopedia Americana, quoting M. Gautierswork on the subject, described the benefits ofa vegetarian diet this way: It tends to softenthe dispositionto make us more calm andless agitated, aggressive, and violent. It ispractical and rational. It ought to be ac-cepted, if one follows an ideal for the estab-lishment of an education for races of menwho are to be sweet-tempered, intelligent,artistic, peace-loving, yet nevertheless pro-lific, vigorous, and active (Vegetarianism,

14

ease. Every cell and tissue of the body de-pends upon water. The human body is about65-70 percent water, and blood plasma isabout 90 percent water. To have perfect cir-culation we need to drink plenty of water. Ithelps the kidneys in eliminating the bodywastes. Six to eight glasses of water a day area good start toward getting the water that ourbodies need.

8. Energizing rest revitalizes and refreshes

the tired body and soul. Waste products areremoved, enzymes are replenished, and en-ergy is restored while the body is at rest. Tounderstand rest, we need to understandstress. With negative thoughts or thoughts ofrevenge you cannot get a good rest. Withanger or hate you actually lose endorphins,substances that help control pain and pro-mote the feeling of well-being.

Dairy Products0-3 servings a day. Serving size: 1 cup milk. Vegetarians who choose not touse milk, yogurt, or cheese need to select other food sources rich in calcium.

Adapted with permission from Food Guide Pyramid for Vegetarian Meal PlanningVegetarian Diets, Journal of the American Dietetic Association. 97, No. 11

[November 1997], pp. 1317-1321.

OilsSparingly

Legumes,and Other

Meat Substitutes2 to 3 servings

Fruits2-4 or more servings

Vegetables3-5 or more

servings

Cereals, Grains, Rice, Bread, and Pasta6-11 or more servings

Daily Food Guidefor a Vegan Diet

15

16

American Dietetic AssociationStatement on Vegetarianism

Journal of the American Dietetic Association, 97,No.11 [November 1997].

The American Dietetic Associations 1997 position statement on vegetarianism is: It isthe position of the American DieteticAssociation (ADA) that appropriatelyplanned vegetarians diets are healthful, arenutritionally adequate, and provide healthbenefits in the prevention and treatment ofcertain diseases . . .

Studies indic