Chapter Ten

Breakfast Milks (Plant-Based)


Nut Milk


1 c. raw almonds or cashews 4 c. water*

1/2 t. salt 1 t. vanilla (opt.)

6 dates


1. Blend on high; nuts, salt, vanilla, and dates with 1 1/2 c. of the water until smooth. (several minutes)

2. Add remaining water. (*Part of last addition of water may be ice cubes if you want to make it colder.)

3. Straining may be desired for almonds, but if you simply shake before serving, you get the whole nutrition.


Rice Cashew Milk


2/3 c. hot brown rice 1/2 c. cashews

1 t. vanilla 1/2 t. salt

3-4 softened dates* 3 c. hot water

1 banana (optional)


1. *Soften dates by soaking in hot water.

2. Blend all ingredients in blender until smooth. Begin with 1 c. water and add remaining water gradually.

3. Chill and serve.




Breakfast Cereals


Yummy Granola


8 c. old fashioned rolled oats 2 ripe bananas

1 c. unsweetened coconut flakes 1 c. pitted dates

1/2 c. sunflower seeds 1/2 c. water

1 c. chopped pecans or other nuts 1 1/4 t. salt


1. Place oats, coconut, seeds & nuts into a large bowl.

2. Whiz remaining ingredients in blender until smooth.

3. Pour wet ingredients over dry ingredients and mix well.

(Don’t knead but "fluff" in)

4. Spread on cookie sheets 1/2 inch thick.

5. Bake at 200

*Granola may be baked at 150


o for 90 minutes, stirring every 30 minutes until golden and almost dry.*o overnight. (A basic recipe for a large crock-pot:)


1 1/3 c. oat groats* 2/3 c. rolled oats

1 t. salt (optional) 6 c. water


1. Place all ingredients into crockpot.

2. Cook on low heat about 8 hours. This turns out like regular oatmeal.

*If you cook only rolled oats in the crockpot, the cooked cereal may become too creamy.


Waffles Perfect


2 1/2 c. rolled oats 4 1/2 – 5 c. hot water

3/4 c. cornmeal 1 T. vanilla

3/4 c. whole wheat flour 6 softened dates*

1 t. salt


1. Whiz dates and rolled oats in about half the water.

2. Add remaining ingredients. Batter will be thin.

3. Bake in hot waffle iron 10 or more minutes. Do not peek for at least 10 minutes!

4. Waffles may be made ahead and frozen, then reheated briefly in toaster (not in oven). Yield: 4 large waffles

*Soften dates by soaking in hot water.



Crock Pot Cereal

(Here’s a basic recipe for a large crock-pot.*)


1/3 c. barley 1/2 t. salt

1/3 c. oat groats 3 c. water

1/3 c. brown rice

To cook grains using the slow cooking method, 1 part grain to 3 parts water.


1. Place all ingredients into crock-pot. Cook on low about 8 hours.

*A variation to add more flavor to the above basic recipe:

Add 1/2 t. maple extract, 1/2 c. unsweetened coconut, and

3 c. apple juice instead of the water, (or use water and add


Yields about 4 -5 cups.

For a textured cereal, combine 2 parts whole grain, (not cracked or rolled)—grain that will not cook down to a mush (examples: barley, oat groats, whole wheat berries, rye berries, quinoa) with 1 part of a grain that will become very soft (examples: brown rice, millet, rolled oats, rye flakes, wheat flakes, and cracked or ground grain like cornmeal). Add the water and salt to the cereals.



1/4 c. date pieces or raisins).



Entrees & Soups


Baked Brown Rice — "Fluffy every time!"


1 c. brown rice 2 1/2 c. water

1/2 t. salt


1. Toast rice in heavy skillet over medium heat, stirring frequently until a light golden brown.

2. Pour into a 1-quart casserole dish.

3. Stir in water and salt.

4. Bake covered at 325


Sunflower Loaf


1/2 c. ground walnuts 1c. grated carrot

1/2 c. grated raw potato 1 t. garlic salt

1/2 c. ground sunflower seeds 1 lg. onion, grated

1 c. soy or other plant-based milk 1/2 c. breadcrumbs


1. Mix all ingredients well. Let stand covered for 1/2 hour.

2. Bake at 350° degrees for 1 hour. Delicious served with gravy.

Sunshine Timbales


3 c. cooked rice 1/2 c. walnuts (chopped fine)

1/4 c. water 1 T. Bragg’s Liquid Aminos

1/2 c. minced onion 1/4 c. chopped parsley

1/2 c. chopped celery 1 c. fine breadcrumbs (whole wheat)

1/2 c. sunflower seeds (chopped fine)


1. Cook onion and celery in a fry pan in a small amount of water. Add Bragg’s and 1/4 cup water. Mix rice, seeds, nuts, parsley and half of the breadcrumbs. Mix all together well and let stand 1/2 hour.

2. Mold into timbales, roll them in breadcrumbs, and place them on a baking pan.

3. Bake 1/2 hour at 350°. Serve with country or tomato gravy.

This illustrates one of numerous ways that rice can be eaten. Rice is good just plain but can be also used as a main ingredient in many tasty and attractive dishes. 


Tamale Pie


1 lg. onion, chopped 1 lg. green pepper, chopped

1 t. garlic salt 1 can pitted olives

1 c. yellow cornmeal (from whole grain corn, if possible)

1 c. whole kernel corn (frozen, fresh, or canned)

2 c. tomatoes (canned or fresh)

1 c. nut milk (or other plant-food milk)


1. Sauté onions and green pepper in a little water or oil-rubbed pan. Add cornmeal, whole kernel corn, tomatoes, olives, garlic salt, and nut milk, stirring constantly until thickened.

2. Pour into Pam-sprayed baking dish.

3. Bake for 1 hour at 350°.

4. Even better reheated the next day!

Nut Oatmeal Patties


1 c. tofu, mashed 1 clove garlic, chopped

2 T. nutritional yeast 3 T. Bragg’s Liquid Aminos

1/2 c. whole-wheat flour 1 medium onion, chopped fine

2 t. parsley flakes 1/2 t. Italian seasoning (optional)

2 c. quick rolled oats (soaked 30 min. in 1 1/2 cups hot water)

1 c. chopped walnuts (or other nuts, if preferred)

1 t. McKay’s Chicken Style Seasoning (The kind that has no MSG or animal products may be purchased at health food stores.)



1. Mix all ingredients together and "fry" in a nonstick pan or pan that has been oil-rubbed, or they may be shaped into patties and baked for 1/2 hour at 350?

 in the oven. Check at 20 minutes to make sure they do not get over-browned.


These patties are good with gravy, in sandwiches, or plain. Oats are a great replacement for eggs as a binding agent when making patties or "meat" loaves. Oats are one of the grains that have long been known for their great nutritive value. They have relatively more fat and protein than most grains. Fat is not a bad word when it comes in an unrefined whole plant food. Oats are a good source of essential fatty acids. When oats are combined with walnuts or other nuts, they become an excellent source of essential fatty acids that are needed for brain building and protection. Fish get their omega-3 fatty acids from plants. We can too! A big advantage of getting the essential fatty acids directly from plant sources is that the plants have no concentrated fat-soluble environmental toxins as fish and animals do. Much of the pesticide traces can be washed off from fruits and vegetables.

Fresh (frozen) Pea Soup


4 c. hot water

1/2 c. cashew bits 1 T. nutritional yeast

1 med. garlic clove 1 sm. onion

1/2 – 1 t. salt 1 T. cornstarch

16 oz. *frozen peas. Boiled until tender (3-5 min.)

1 t. McKay’s Chicken Style Seasoning (which has no MSG or animal products, purchased at health foods store).


1. Place the cooked peas with 3 cups water in the saucepan and bring to a simmer.

2. Mix the following ingredients together in blender with 1 cup of boiling pea water, until smooth: McKay’s Chicken Style Seasoning, cashew bits, nutritional yeast flakes, garlic, onion, salt, and cornstarch.

3. Add peas to blender and pea water to keep it moving. Place back in pan and bring to a simmer. Turn heat off. It should thicken up into a creamy soup, but can be made thinner if you like. This is delicious with toast and Millet Butter.


Other vegetables may be used in place of peas, such as carrots, or broccoli.


Creamed Peas


16 oz. frozen peas 1 T. cornstarch

3/4 c. cashew bits 1 T. nutritional yeast

1/2 – 1 t. salt

1 sm. garlic clove or garlic salt or powder

1 sm. onion or onion powder to taste

1 t. McKay’s Chicken Style Seasoning (which has no MSG or animal products, purchased at health foods store.) or other light colored seasoning such as George Washington Broth.


1. Place 16 oz. frozen peas in a saucepan with 3 cups water, bring to a boil, and simmer about 3 minutes. Place other ingredients in blender and add 1 c. boiling pea water.

2. Blend thoroughly, add to peas in the pan and add tofu or other meat substitutes, such as Fry-Chik or Soy Curls. This is delicious on potatoes or toast for a main meal or a breakfast!

Savory Red Beans

4 c. small red beans (pink or pinto beans may be used)

1 c. tomato sauce 9 c. water.

1/4 c. green pepper, diced 2 med. onions, diced

1/2 t. garlic powder 2 t. salt

1/4 t. each: dill, oregano, basil, celery salt, paprika.

1. Crock pot method:

Wash beans well, drain, add all ingredients, and place in crock pot 10 – 15 hours. To speed up the cooking time, boil the water first before placing it in crockpot.

2. Stove top method:

Soak beans overnight. Drain off the soaking water and cover with new water and all the ingredients. Cook for 3 – 5 hours. Makes two quarts.

(Pressure cooking works well, also, and

would take 45 minutes under pressure. But be sure you read

and follow directions well on how to use the pressure




Oven Fries

Gravies & Toppings


Country-Style Gravy

1 large potato per person

Salt to taste

onion powder

1. Slice potatoes (scrubbed, but not peeled) thinly.

2. Arrange in single layer on a baking pan that has been sprayed with Pam.

3. Salt and bake at 425° for about 15 minutes. (Cooking time will depend on thickness of "fries.") Watch carefully to keep from burning. May be turned if desired.

4. Sprinkle with onion powder after removing from oven. You may choose to bake at a lower temperature for a little longer depending on your oven, and depending on crispness desired.




1 c. raw cashews 4 c. water

1 t. salt or to taste 5 T. cornstarch

1 t. onion powder 1/2 t. garlic powder

2 T. nutritional yeast – (found at most heath food stores)

1. Put 2 1/2 cups of water on to boil.

2. Blend remaining 1 1/2 cups water with remaining ingredients

in blender until very smooth.

3. Pour blended mixture into boiling water.

4. Cook until thickened. Add more water if desired thinner.



Tomato Gravy


4 c. tomato juice 1 t. honey or sugar

1 c. raw cashew bits 3 T. cornstarch

1/2 t. salt 1 T. peanut butter (optional)

2 cups canned tomato pieces (or fresh, in season)

Add onion and/or garlic pieces for flavor, if desired.


1. Blend cashew bits with 1 1/2 cups of the tomato juice for several minutes until very smooth. More juice may be added if it gets too thick. While blending, add salt, honey, peanut butter, cornstarch, and other flavors, as desired. When very


2. Place in a pan on medium heat and bring to a slow boil, stirring constantly. (The cornstarch and cashews will thicken it up.)

3. Add the canned tomato pieces last. If it is too thick, add more tomato juice or water. It will thicken up some if it continues to simmer for a few minutes. Delicious on entrees, potatoes, rice, timbales, corn bread, waffles, and just plain whole wheat bread!

smooth, add the rest of the tomato juice.

A rice-cooker that is purchased from an Oriental market can make preparing rice even easier than what is suggested above. The rice variety will influence the way the rice comes out of the cooker. If you get an Oriental market rice cooker that is designed to take both brown and white rice, the chances of having perfectly cooked rice every time is increased. (Remember that brown rice is much more nutritious, but needs longer cooking.) What is easy to fix and tastes good, is a choice we make more easily and frequently. (The intelligence, strength, and endurance of the Orientals testify to the nutrition and health- building qualities of rice and vegetables as staple food.)

° for 1 1/2 hours. 


Red berries, tomatoes, and other brightly colored fruits and vegetables are now recognized to contain cancer-protective phytochemicals. They are also high in antioxidants that help resist aging changes. Apart from their eye-appeal, wonderful scent and great taste, these brightly colored foods protect us from degenerative diseases and give our immune systems a boost.



5 T. lemon juice 1 1/4 t. onion powder

2 c. cooked garbanzo beans 1/4 t. salt, or to taste

1/4 c. tahini (sesame seed butter)

1 t. garlic powder or 1 – 4 cloves freshly pressed garlic.


1. Place all ingredients into blender and blend until smooth.

2. Chill until served. Excellent filler in pita bread (pocket bread) with sprouts, tomatoes, onions, cucumbers, lettuce etc., or good to dip with pita chips.


Millet Butter


Cook 1/3 cup dry millet in 1 1/3 cups boiling water for 1/2 hour.

While millet is cooking, place the following ingredients in blender

and whiz on high speed (with lid held down firmly):

1 1/2 c. boiling water 2 t. honey

2 t. lemon juice 1/2 c. hot cooked millet

1/4 c. raw cashew bits

2 t. butter-flavored salt. (makes it butter colored)

Add cooked millet and blend together for 3–5 minutes, until very

creamy, keeping it moving in the blender with a rubber spatula.

(Keep spatula away from blade so it doesn’t chew it up.) Put warm

"butter" into several medium-sized margarine containers. These

will thicken when they are refrigerated. For a delicious Honey

Butter, add 2 T. honey and 2 T. frozen orange juice concentrate.

Millet Butter may be used with corn, potatoes, toast, or other

uses where you have enjoyed butter.


Cashew Cheese

Place the following in a blender:

2 cups boiling water 1/3 cup lemon juice

1 small onion (or 1 t. onion powder) 1 c. raw cashew bits

1 garlic clove (or 1/2 t. garlic powder) 1 t. honey

1/4 cup nutritional yeast flakes

2 T. pimiento or red bell pepper

2 T. potato flour* for thickening

2 t. popcorn salt (adds yellow color)

Blend above ingredients (with lid on tight!) on high, for 3–5

minutes, until smooth. Serve hot or cold. May be used as topping

for "Haystacks," salad dressing, sauce for "Macaroni and Cheese"

or a topping for broccoli or other vegetables. Use only 1 T. potato

flour if a thinner suace is needed, or use 3 T. if desired thicker.

For Slicing "Cheese," boil 1 T.Agar** powder in the 2 cups boiling

water for 3–5 minutes, while you are putting the rest of the

ingredients in the blender. Stir it as it simmers, and then pour it

into the blender with the rest of the indredients. Hold lid on tight

and blend for 3–5 minutes until very smooth. Use a rubber spatula

to keep it moving, if needed. Pour it into a small loaf or rectangular

casserole dish, and put it into the refrigerator. When cold it will

make a sliceable "cheese" that goes wonderfully with sandwiches,

crackers, etc. If you want to grate it, put it in the freezer and it may

be grated when frozen.

* "Potato flour" will thicken without being cooked. If you use

"potato starch," it must be cooked. Ener-G Foods, (800) 331-5222,

carries Potato Flour and may be found in many health food stores

( Bob’s Red Mill also sells "Potato Flour," and

many supermarkets carry it, as well as many health food stores.

**Agar powder is a seaweed gelatin that is plant-based and will

thicken fruit juices, etc.; however it must be softened and cooked

for several minutes before using. It is sometimes found in the

Oriental section of supermarkets or may be obtained at health food





Sunflower Dressing

2 c. boiling water 1 t. honey

1 c. raw sunflower seeds 1 1/2 t. salt

1 small onion or 1 t. onion powder 1/4 c. lemon juice

2 T. potato flour* (see above) 1 T. nutritional yeast

1 clove garlic or 1/2 t. garlic powder

Combine all ingredients and blend on high, holding lid on well,

until smooth, about 3–5 minutes. Use a rubber spatula to keep it

moving, if needed. For thicker dressing, like a mayonnaise, use

3 T. potato flour, or use 1 to 1 1/2 T. if you need a thinner dressing

that you would use for a salad such as potato salad.

This dressing may be used with salads, or baked potatoes or

other green vegetables. It is a good replacement for mayonnaise

in making sandwiches, etc.

Sesame Seed Sprinkle

1 t. onion powder 2 t. garlic powder

1/2 c. ground sesame seeds* 3 t. lemon juice

1/2 c. nutritional yeast flakes

1 T. McKay’s Chicken Style Seasoning (which has no MSG or

animal products, purchased at health food stores.)

1. Mix ingredients together well. Store airtight in refrigerator.

*A seed mill (coffee mill) works well and may be obtained

where kitchen appliances are sold. Often one is available in a

thrift shop.

Herb Salt

2 t. sesame seed 1 1/4 t. cornstarch

1/2 t. paprika 1 can Schilling vegetable flakes

1/2 t. celery powder 1/2 t. salt

3/4 t. dried red bell pepper 1 t. onion powder




1/2 t. garlic powder 1/4 t. thyme

1 T. McKay’s Chicken Style Seasoning (which has no MSG or

animal products, purchased at health food stores.)

1. Grind all coarse ingredients together in a blender or seed mill.

Mix well with remaining ingredients, mixing well. Vary

combination of ingredients to taste.

Tahini Garlic Butter

1/3 c. tahini (sesame butter) 3 T. water

1/4 to 1/2 t. salt (to taste) 1/4 t. garlic powder

1. Whip all ingredients together in small bowl with fork.

2. Spread on bread and broil, or use as regular butter.



Side Dishes


Tabouli Salad


3 tomatoes, chopped 1 1/2 tsp. salt

10 fresh mint leaves chopped fine 2 bunches of parsley, chopped

1 med. onion, minced fine (or green onions)

1/2 cup lemon juice, and a dribble of olive oil, if desired

1 cup bulgar wheat, soaked in 1 c. hot water about 15 min.


Toss altogether and refrigerate for several hours before serving.


Harvard Beets


5 – 6 beets, cooked and diced 2 T. cornstarch

1 T. lemon juice 1/2 t. salt

1/3 c. concentrated orange juice 2 – 3 T. honey


1. Cook whole beets in saucepan with approximately 2 cups water about 1 – 2 hours, until tender. (A pressure cooker may take less time, about 20 – 30 minutes, depending on their size.) The peelings slip off easily after cooking. Dice.

2. When the beets are cooked, save the beet water (approximately 2 cups).

3. Place the beet water in the blender and add remaining ingredients. Blend well on medium for 1 – 2 minutes with lid on.

4. Place mixture after blending into large saucepan, and bring to a boil to thicken the sauce. Add diced beets and reheat.


Whole Wheat Pita Bread "Chips"


1. Slice or cut whole wheat pita bread with scissors into triangular pieces.

2. Separate to single thickness.

3. Bake at 300? for 15 min.



2 large ripe tomatoes 1/4 t. garlic powder

1/3 of a bunch of fresh cilantro 1 large onion

1/2 of a fresh red bell pepper 1 t. paprika

1/2 t. salt 3 T. lemon juice

1. Pulse blend all ingredients until salsa consistency.

2. Chill and serve. Makes 2 cups.




Caramel Corn

3 gal. popped corn* 1/4 c. honey

1 c. dry roasted peanuts (option) 1/4 c. molasses

2 t. salt 1/4 c. maple syrup

2 t. vanilla 1/4 c. brown rice syrup**


*3/4 c. unpopped popcorn yields 1 gallon popped corn.


*Brown rice syrup may be purchased at health food store. If not available, use instead: 1/3 cup each of honey, molasses, and maple syrup.


1. Mix the popped popcorn and nuts together in a large mixing bowl and set aside while you cook the syrup.

2. Place brown rice syrup, honey, vanilla, molasses, and salt in a saucepan and bring to a boil. Simmer for 10 – 15 minutes; use the "soft ball" test (with spoon, dribble a few drops of boiling mix into cold water. A ball should form, soft to the touch).

3. Quickly pour the hot liquid over the popcorn and nuts and mix lightly but thoroughly with a large spoon.


Peanut Butter Cookies

1/2 c. peanut butter 1/2 c. sesame tahini

1/2 c. honey 1/2 t. vanilla

1/2 t. salt

1 1/4 c. whole wheat pastry flour or barley flour

1. Mix together all ingredients except the flour.

2. Stir in the flour.

3. Spoon 1/8 cup portions on cookie sheet. Press thin to

1/4 inch with a fork.

4. Bake at 350

0 for 10 min. Makes about a dozen cookies.

Lemon Sesame Crisps

1/4 c. tahini (sesame butter) 2 T. lemon flavoring

2 t. vanilla 1/2 t. salt

1/2 c. brown rice syrup or honey

1/2 c. each sesame seeds, sunflower seeds, coconut, quick oatmeal, oat bran, oat flour, and fructose

1. Mix together the tahini, vanilla, lemon flavoring, and sweetening and set aside.

2. Mix together in a mixing bowl the dry ingredients; add liquid mix.

3. Spoon onto to a Pam-sprayed cookie sheet and bake at 350? for 10 minutes. Watch carefully so as to not over-bake. Makes about a dozen cookies.


Blueberry Muffins


1 c. applesauce 1/2 c. water

2 c. fresh blueberries 3 c. whole wheat flour

1 t. salt

1/2 c. fruit juice sweetener (or 1/3 c. honey + 2 T. water)

1 1/2 T. non-aluminum baking powder


1. Place flour, baking powder and salt in a bowl and stir in blueberries.

2. Mix applesauce and fruit juice sweetener or honey together in a separate bowl, and stir into the dry mix quickly.

3. Scoop into oiled or nonstick muffin tins. Bake immediately. Bake 30 min. at 325? or until golden brown on top.



Strawberry Jam — "The Best"


2 1/2 c. fresh or frozen strawberries 1/2 c. dates


1. Heat strawberries and dates until strawberries are thawed (if frozen) and dates are tender. Add just enough water to keep from sticking.

2. Whiz in the blender until smooth. (If you prefer jam with pieces of fruit, whiz only part of strawberries and then mash the rest and mix with blended strawberries and dates.)

3. Store in refrigerator. Jam will thicken as it chills. (May be frozen and used later if preferred.)



Plain Cake

1 c. apple sauce 2/3 c. water

3 c. whole wheat pastry flour 1 t. salt

1 1/2 T. non-aluminum baking powder

3/4 c. fruit juice concentrate or 1/2 c. honey & 1/4 c. water.

1. Mix together dry ingredients. Add moist ingredients and quickly pour into a Pam-sprayed 9 x 13 inch cake pan.

2. Bake about 25 minutes at 350? or until lightly brown on top.


For Further Information


Ray Foster, M.D.

NEWSTART Healthcare

Black Hills Health and Education Center

PO Box 19

Hermosa, SD 57744






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