Participants: Marcella Lynch
Series Code: FFT
Program Code: FFT000002
00:01 Does it matter what I eat, when I eat, and how much I eat?
00:05 Stay tuned to discover menu planning for a day,
00:08 God's way.
00:27 Hello, I'm Marcella Lynch,
00:28 and welcome to Food For Thought,
00:30 the cooking program that teaches God's eating plan
00:33 as unfolded through scripture
00:35 and through an understanding of God's other book,
00:38 the book of nature.
00:40 Every machine needs a special kind of fuel
00:42 according to the manufacturer's instructions
00:45 and my body is no exception.
00:47 If I believe that God created me,
00:49 I ought to go to His instruction manual
00:52 to find out what fuel is best for my body.
00:55 And I've had the privilege here at 3ABN this morning
00:58 of taking an early morning walk,
01:00 and I just wanted to share
01:01 these beautiful wild flowers with you.
01:03 And I think they're going to look gorgeous
01:05 in our country kitchen today.
01:08 And that's what our show is all about, it's God's way.
01:11 And featuring His way of eating.
01:14 And to start our class today,
01:16 I'd like to tell you an exciting promise of health
01:19 that God made to His people about 3,000 years ago.
01:24 The story is recorded
01:25 in the Old Testament Book of Exodus.
01:27 The Israelites had left Egypt
01:29 and they were being led by Moses
01:31 to the promised land of Canaan.
01:33 After 400 years of captivity,
01:36 and they had crossed the Red Sea
01:37 where they had witnessed the miracle of being saved
01:40 from Pharaoh's arm, and they made a path
01:44 and traveled on through the water.
01:46 And for three days, they were in the wilderness
01:49 and found no water to drink.
01:52 Well, when they finally came to Mara,
01:55 they found water but it was bitter,
01:57 and they couldn't drink it.
01:59 Well, the people grumbled,
02:00 and God showed Moses a piece of wood.
02:03 While Moses threw it into the water
02:04 as God had said, and the water became sweet.
02:08 And there it was that God made a decree
02:10 or a promise to them relating to health.
02:14 And this wonderful promise
02:15 is recorded in Exodus 15:26.
02:20 And said, "If you diligently heed
02:22 the voice of the Lord your God
02:25 and do what is right in His sight,
02:28 give ear to His commandments and keep all His statutes,
02:31 I will put none of the diseases on you
02:35 which I have brought on the Egyptians.
02:38 For I am the Lord who heals you."
02:41 And we can claim this promise also
02:43 if we seek God's will in our lives
02:45 and follow His ways as we learn about them,
02:49 He honors our loyalty to Him.
02:51 He gives health laws to follow
02:54 just as He gives spiritual laws.
02:56 Let's explore His health laws together.
02:59 God's Word teaches me that grains, and fruits,
03:02 and nuts, and vegetables
03:04 constitute the diet chosen for us by our creator.
03:08 And these food prepared
03:09 in a simple and nourishing manner
03:12 are the most healthful and nourishing.
03:16 So today we're going to cook a breakfast, a noon meal,
03:19 and an evening meal according to God's plan.
03:23 And by the way, you may want to get out a notepad
03:25 and jot down some recipes
03:28 that we're going to scroll through the screen
03:30 in case you'd like to copy it down.
03:32 Before we start cooking today,
03:34 we just want to take a look at a weekly menu planner.
03:38 When you cook God's way, you use whole foods
03:41 just the way they come from the land,
03:42 and you don't just run to the grocery store
03:45 and grab boxes of this and that,
03:47 and you just use whole grains,
03:49 fruits, and vegetables, nuts, and seeds.
03:52 And it's nice to plan ahead.
03:55 And I like to use the weekly menu planner.
03:58 And we do have all of these recipes and instructions
04:02 in our book called Cooking by the Book.
04:04 And here we have the weekly menu planner,
04:07 and it helps us to see how to formulate the menus
04:10 for the entire week.
04:11 And so the breakfast is shown here
04:14 as some kind of bread,
04:17 one vitamin C fruit, and another kind of a fruit,
04:22 whole grain cereal or a protein food,
04:25 and some kind of milk or milk equivalent.
04:27 We're going to be talking about a nice breakfast.
04:30 And then the main dish meal includes an entree,
04:35 one leafy green vegetable, one other vegetable,
04:39 and a raw vegetable salad, and then, of course,
04:42 whole grain bread again, and some milk,
04:45 and a simple dessert if you like.
04:48 And the rule of thumb
04:50 is to eat like a king for breakfast,
04:52 and like a prince at noon,
04:54 and like a pauper for the evening.
04:57 And so you'll see that our weekly menu planner here
04:59 advices us to eat very lightly in the evening,
05:03 either soup or salad
05:04 with some kind of bread or crackers,
05:06 that's just about all we need in the evening
05:08 because our daily journey is finished
05:10 and we need to eat lightly.
05:14 All right, we're ready to cook,
05:15 and we're going to make some recipes for breakfast,
05:19 and for noon meal, and evening meal.
05:21 And my friend, Pat, here is going to assist me.
05:23 Hi, Pat. Hi.
05:25 And thank you for helping and for being our little genie
05:27 to get everything ready so beautifully.
05:30 And we're just going to move these
05:31 beautiful flowers out of the way,
05:33 so that we can have more room to cook here.
05:39 And take a look at some things here
05:41 that are eating God's way for breakfast.
05:44 And just remember to eat like a king for breakfast.
05:47 We need to eat a nice hearty breakfast.
05:50 So just when you're in a hurry
05:51 and you don't have a lot of time,
05:53 we need to learn how to select healthy cold cereal,
05:56 so we have a granola here.
05:58 And we're going to just talk about cold cereals
06:00 for a little bit here.
06:02 Pat's brought us some interesting samples
06:04 that we just found in the supermarket here.
06:08 It's important that we read labels
06:10 when we're shopping.
06:11 And as you may know, every package has a label here.
06:14 And I don't know if you knew or not that these are listed
06:17 in the order of predominance in the package.
06:20 And so the first one on the list means
06:22 there's more of that item in the box than any other item.
06:26 So what do we have here?
06:27 This one has sugar, number one,
06:29 and it has corn syrup, number three,
06:32 and honey, number four,
06:34 and then it has some hydrogenated oil
06:37 and some things like that.
06:39 So even though it's in the store
06:42 and it's a cold cereal, it might not be
06:44 the wisest choice with all those sugars.
06:46 And you can read the nutrient analysis
06:48 when you get a little more familiar with.
06:50 What it all means,
06:52 the percentage for the day and so forth.
06:53 But this isn't exactly the best choice
06:55 with all that sugar.
06:57 Actually shredded wheat is a good choice of cereal
07:00 because there's just whole wheat
07:01 and that's all.
07:03 You can see here that it says
07:04 it's the natural whole wheat product.
07:07 Nutri-Grain golden wheat,
07:08 there again it says it's made from whole wheat and corn,
07:11 so just be aware of reading the ingredients
07:14 and if the word "whole" is there
07:16 which means it's from the whole entire wheat.
07:18 That's one way that you can know
07:20 that you have a good quality God's way type of cereal.
07:24 And I'd like to show you this chart
07:27 that helps us to remember what the difference is
07:29 between white flour and whole wheat flour is
07:34 because it helps us a lot to buy better choices.
07:40 This is a kernel of wheat, and it could represent rai
07:43 or oats or any other grain.
07:45 But it can be divided into three parts.
07:48 Actually, we have the outer coverings
07:50 over the whole kernel which is called the bran.
07:53 We have the germ,
07:55 this is the life giving part of the kernel,
07:57 and that's where it's rich in vitamin E,
08:00 and minerals and vitamins,
08:02 and this is important to have this part.
08:04 Then the whole heart,
08:06 the central part of the kernel of wheat
08:09 is the starch and protein.
08:11 So if you're just eating the endosperm part,
08:14 you're just not getting the entire part
08:16 of what God planned for us to have,
08:18 we need the fiber,
08:19 and the minerals, and the vitamins
08:21 right along with the starch and the protein.
08:24 So we don't want to pull nature apart,
08:25 we want to just leave the food
08:27 the way God intended for it to work together.
08:29 And then if you...
08:31 So if you shop for products that have the word W-H-O-L-E,
08:35 whole grain, then you know you're getting
08:36 the entire kernel all there together.
08:40 So that's what we want to emphasize
08:41 with our breakfast this morning is that...
08:44 For morning that we have a whole grain cereal.
08:47 And if you remember our weekly menu planner
08:49 said to have like two kinds of grains for breakfast,
08:52 so we have our whole wheat toast
08:54 and our granola for cereal.
08:57 And then the two kinds of fruit,
08:59 we have high vitamin C fruit and some other fruit.
09:02 And actually today we even have some raisins
09:05 to put on, and the milk.
09:07 We want to talk a little bit right now
09:09 about some of the milks, Pat, if we can find the milks here.
09:15 Dairy milks contain cholesterol,
09:17 remember that cholesterol is found
09:18 only in animal products.
09:21 And if we want to cut out the cholesterol,
09:24 which is kind of a culprit,
09:25 and sometimes a problem with heart disease.
09:29 It is nice to know that there are other kinds of milk
09:32 that you can drink.
09:33 And in God's way of eating, it's plant foods.
09:36 And it comes from the land and not from animals.
09:39 And so we just want to look and shop in your town
09:43 to see if you can find some non-dairy milk.
09:45 So one thing I would like to tell you
09:47 about non-dairy milks is that
09:49 you can't expect to get the same exact nutrient content
09:54 from the cow's milk.
09:55 Many times the reason people feel
09:57 that's important to drink milk is to get the protein,
10:00 and the calcium, the riboflavin, which is B2,
10:05 and Vitamin B12, which our bodies need.
10:08 So when you're choosing your non-dairy milk products,
10:12 just check to see
10:14 if they have been supplemented with the calcium.
10:16 Because if you were to feed this kind of milk to a child
10:20 especially under two
10:21 who needs it for the growth of their bones,
10:23 and the protein, and so forth,
10:25 it would be inadequate unless it was fortified.
10:29 So if you're depending on milk
10:32 for these nutrients like calcium and protein,
10:35 you need to be sure that it does contain it
10:37 if you're using tofu or soy type milk.
10:41 All right, so that's our breakfast.
10:43 And we'll just take this away
10:46 and bring up our hearty meal of the day,
10:50 our noon meal,
10:51 we're going to make a sweet and sour tofu.
10:54 I don't know if you're familiar with tofu,
10:56 but, it's available most places in the supermarket.
11:00 Of course, it's made from soybeans,
11:02 and it's a very good protein food for you
11:05 without any cholesterol at all.
11:08 And it comes in a carton,
11:09 and you just slit the carton open,
11:12 and then you will have a liquid there,
11:14 it's just water, and we pour it off,
11:16 and then we can work with it.
11:19 The recipes are in the Cooking by the Book cookbook,
11:22 and at the end of the show
11:23 you'll find out how you can order the book.
11:25 On page 126, we have the recipe for the sweet and sour tofu.
11:30 And, of course, we're going to serve that over brown rice.
11:33 And that recipe's on page 159.
11:36 We're going to talk about cooking brown rice first
11:39 so that we can get that cooking.
11:40 We have the heat. We're going to turn it on.
11:42 Here's a little trick that you can do
11:44 when you cook brown rice.
11:46 If you don't like rice that so sticky,
11:48 you can put the rice in a dry skillet.
11:52 And just let it cook for three or four minutes
11:56 on medium to high heat and it will just dextrinize it
11:59 so that it will be flaky all the time
12:03 and you won't have to have sticky rice.
12:05 Okay, while we just...
12:06 Pat, why don't you just come here and stir this
12:09 and dextrinize this rice for me here.
12:11 And we'll just go ahead
12:13 and talk about cooking the rice.
12:15 Once you get the rice dextrinizing,
12:18 just put the water in the pan...
12:19 And when you cook rice, the rule of thumb is twice
12:22 as much water as you have rice.
12:25 So if you want to cook one cup of rice,
12:27 you just bring two cups of water to a boil.
12:30 We'll turn this up on high heat here
12:33 and add just a little salt.
12:35 And then when that comes to the boil,
12:37 the rice will be dextrinized, and we'll pour it in there.
12:40 And then it'll just cook for 45 minutes without peeking,
12:43 and it'll be ready to serve under our sweet and sour tofu.
12:47 All right, let's take a look at our tofu recipe,
12:50 sweet and sour tofu,
12:51 look at the ingredient list here.
13:30 Okay, let's just first of all get our rice cooking over here.
13:33 Our water came to the boil, we dextrinized the rice here.
13:37 Thank you, Pat.
13:39 And it's kind of got toasty looking,
13:40 we'll just let it go right in here
13:42 to the boiling water
13:44 and we'll cover it, put the lid on, don't peek,
13:48 and set your timer for 45 minutes
13:51 and it will be all ready for dinner.
13:54 All right, let's look at the directions here
13:57 for our sweet and sour tofu.
13:59 We drain the liquid off of this tofu
14:02 once we get that package open.
14:06 And it's just water again.
14:08 And we'll just blot it
14:10 to get the extra water off of it here.
14:12 And now we want to cut this into cubes
14:14 and put it on a cookie sheet so that we can brown it
14:17 in the oven a little bit.
14:19 And we just want to get it so that it won't fall apart,
14:23 it's kind of like our sweet and sour dish.
14:26 And we're going to take our knife here
14:28 and just cut this into chunks
14:31 and have it on a cookie sheet for.
14:34 Let's spray the cookie sheet with a little Pam,
14:37 so it doesn't stick here.
14:40 This is actually olive oil spray,
14:43 just nice to use.
14:46 And we'll just cut some one inch cubes.
14:53 And this will be nice to stir
14:55 into our sweet and sour vegetables.
15:00 We have a little soy sauce
15:01 that we're going to sprinkle on to these,
15:03 giving just a little flavor
15:05 and you set the oven temperature
15:07 at 450 degrees.
15:11 And let this just cook
15:12 while you're getting the rest of the dish ready.
15:15 And this will take about 30 minutes,
15:18 and then that'll stir in at the last minute.
15:23 So we'll just sprinkle that with a little soy sauce here.
15:29 Just to add a little flavor to each one.
15:34 And this will go in the oven, Pat,
15:35 at 450 for about 30 minutes.
15:41 And now we show you what it looks like here,
15:43 it's been in the oven for 30 minutes.
15:45 All right, and now it's crispy, and it's browned,
15:48 and it's ready to go into our sweet and sour recipe.
15:53 All right, we want to saute the vegetables here.
15:55 The next step is to use our skillet.
15:57 We'll turn the skillet on here.
15:59 And first of all,
16:01 we're going to cut the following vegetables up,
16:04 which our little genie already did for us.
16:07 And, Pam, I need to get that cooking spray.
16:09 Oh here I find it.
16:11 Right here, we'll just spray our pan just a little bit
16:14 and start adding the vegetables.
16:18 So we start with bell peppers, the celery,
16:23 and we have some onions here.
16:26 All of these are the traditional
16:28 wok cook type things.
16:30 We'll just start with those because they take the longest
16:34 to cook of anything.
16:37 And just toss those around
16:39 and just let those cook a little
16:40 before we cook the rest of the ingredients with it.
16:44 And what we can do
16:45 while we're just waiting for that
16:46 is to take the starch, the cornstarch,
16:49 and mix it with a half a cup of water,
16:51 so that will be the thickening.
16:53 Here we have a half a cup of cornstarch,
16:56 and you could use arrowroot powder or rice flour,
17:00 something that's the thickener to make it slightly thick
17:03 once the vegetables are heated up.
17:06 And that'll be ready and waiting.
17:08 And it tells us here to put the salt,
17:12 and tomato sauce, and brown sugar
17:14 right into the skillet,
17:16 and we're still waiting for our heat
17:19 here to kind of get up and cook these things
17:23 so that we can get them sauteed here a little bit.
17:28 Skillet is just being a little bit slow
17:31 but we'll just hope that it heats up quickly here.
17:37 While these colors are starting to look really pretty,
17:40 and the simmering is on its way and we can go ahead now.
17:44 And we'll add the next three ingredients,
17:47 tomato sauce, instead of ketchup,
17:49 most sweet and sour has ketchup,
17:51 which is kind of full of sugar and vinegar,
17:53 we're using tomato sauce.
17:55 A little bit of brown sugar, and that will give
17:58 just a little bit of sweetness.
18:00 We'll stir this around here.
18:03 And then tiny bit of salt.
18:10 And then when this is mixed a little bit,
18:14 we're going to add whole can
18:16 including the juice of the unsweetened pineapple.
18:22 That also adds a little more sweetness
18:24 and makes it very Hawaiian, Polynesian like.
18:28 Sweet and sour is always nice with the pineapple in it.
18:31 When we get this heated up real good,
18:34 then we'll add the thickening agent,
18:36 and it will just thicken, and gloss,
18:37 and just make this real nice and pretty.
18:41 We're going to add the tomatoes right at the last minute.
18:44 Here's the salt. We'll go ahead and add it.
18:49 And then we'll add the tofu right at the end here,
18:52 so that it will be all ready to serve over our brown rice.
18:55 And I bet, Pat could be bringing out
18:57 our brown rice here
18:58 while we're getting this dish ready,
18:59 and then we can move on to the next one
19:02 a little quicker here.
19:04 Let this simmer just a little bit.
19:07 Add the tomatoes.
19:10 And let's try the thickening agent now
19:13 and see if that will do its trick.
19:19 Looking very colorful.
19:22 And all of God's foods are very colorful and pretty.
19:25 We're going to be serving this over brown rice.
19:28 And so we have lots of vegetables
19:31 and the protein from the tofu
19:33 mixed with the protein from the rice
19:36 without any cholesterol at all.
19:39 We'll be eating God's way.
19:40 And as you know,
19:42 this is a carbohydrate-based meal.
19:46 First, we put all of the grains as the base of our meal,
19:50 rice on the plate,
19:51 and then we'll have our vegetables
19:53 and our protein here.
19:55 So we're just waiting here for this juice to thicken up
20:00 so that we can have it
20:02 a little bit thick and clear here.
20:06 And then this is one of my favorite things
20:08 to serve for some meals
20:10 like in the middle of the week or on the weekend.
20:16 And we've had lots of compliments
20:18 from this recipe
20:20 because it's so simple and nourishing to fix.
20:23 The tofu, when it's been in the oven
20:25 and baked a little bit then doesn't crumble apart.
20:28 Isn't this a beautiful, colorful dish
20:30 when it's all ready?
20:32 And you can see that it serves a lot of people here.
20:37 Okay, so let's just go ahead and clear this away.
20:39 And we don't want to forget the lemon juice here
20:43 that gives it just a little tartness.
20:49 And then it's just about ready here
20:51 as soon as we stir it up, get this all mixed.
20:54 We'll put some over our rice
20:56 and it will look so beautiful for our main dish meal,
21:01 eating God's way.
21:03 If we serve this with a salad.
21:08 That's just about all you need with some whole wheat bread.
21:13 Put the salad here,
21:17 and this is a nice colorful meal.
21:24 Bell peppers and tofu, tomatoes and pineapple
21:29 that little bit of tartness in with the refreshing...
21:34 You don't feel heavy and groggy
21:36 after you eat a meal of lots of vegetables.
21:39 It's just very lovely.
21:43 So our meal for this meal is complete.
21:47 And we hope that you'll try this recipe
21:49 as soon as you can.
21:51 All right, Pat, we'll just take
21:54 these other things here and...
21:58 Let's just leave the salad right here, we can just enjoy,
22:01 we've got some pretty salad here.
22:03 We've got our first two meals of the day,
22:05 we'll just turn off our sweet and sour here.
22:08 And for the evening meal,
22:14 we're going to...
22:15 Well, before I do the evening meal,
22:17 let me just show you the dessert
22:18 that we would make with this dinner,
22:21 its Polynesian bars.
22:26 And these are completely sugar free
22:28 as far as refined sugar is concerned.
22:31 And these have dates fillings, it's kind of like date bars
22:34 with the crumble mixture on the top and the bottom,
22:37 and this date pineapple mixture in the middle.
22:40 All right, we're going to make these Polynesian bars
22:43 without any sugar.
22:44 They're very delicious,
22:46 it's the dates that make them sweet.
22:47 We have the recipe here on page 227 of our cookbook.
22:51 And dates are the big thing.
22:53 We're going to simmer the dates just a little bit.
22:57 And let's read the ingredients for the filling.
23:38 So you can just kind of play around with the recipe
23:40 and add and make some fun things.
23:43 Right, so you would like...
23:45 You just need to buy some dates,
23:47 and you either chop them,
23:48 we have some chopped dates here already,
23:51 and we have simmered these already in the pan.
23:53 The directions say here
23:55 to just make it soft in a pan on the stove.
24:01 But we've done this ahead to save a little time,
24:03 but you'd put the dates, and the pineapple,
24:06 and the little bit of juice in there,
24:08 and you just slowly work that
24:09 until it comes out just like this
24:11 so it's all softened and ready.
24:13 So this will be the filling
24:14 that we're going to spread in the middle.
24:16 And naturally, it's already sweet.
24:18 We have not added any sugar at all,
24:20 use just a little bit of orange juice
24:23 for the sweetening.
24:25 Right, now for the crumbled part of it,
24:27 we'll just use this kitchen machine here
24:29 with the wire whips.
24:30 If you have a kitchen machine with wire whips,
24:33 it's really quicker.
24:35 But if you don't, just mix it in a bowl with a spoon.
24:38 And it calls for three fourths cup
24:40 of whole wheat flour
24:41 and also the three fourths cup of rolled oats.
24:46 And we add
24:48 a fourth of a teaspoon of salt,
24:52 and a little bit of chopped nuts
24:54 we're choosing to add,
24:55 it's one of the optional items, and the shredded coconut,
24:58 we're just adding all the options today.
25:00 And just to make that a little bit sticky
25:03 like a crumble mixture, we're going to add
25:05 just a little bit of orange juice
25:07 to make it glumpy, but not to be so sticky
25:10 that it's going to be like a granola bar.
25:18 Okay, want a little bit more,
25:19 we want to just to glump together
25:21 just a little bit more here so that it will crumble.
25:30 All right, that looks pretty good.
25:35 We'll just layer this now on the pan.
25:40 And we'll be ready to bake these in the oven.
25:45 Spray your pan a little bit
25:47 with your nonstick spray
25:52 or a lightly with a little oil.
25:55 Half of the crumble mixture goes into the pan,
25:58 the bottom of the pan.
26:02 And again this is all whole ingredients.
26:05 Everything that we cook
26:07 we try to use whole wheat flour and oats.
26:11 Oatmeal is a very good natural food.
26:13 Nothing's been removed,
26:15 it's just been pre-cooked a little bit
26:17 so that it will cook quicker
26:19 when you make it for breakfast or use it in your cooking.
26:22 Next, we spread the pineapple date mixture
26:27 in the middle.
26:29 And then spread it out and sort of pat it down.
26:35 I make these, and you can even freeze these
26:37 and keep them for later,
26:41 put them in the lunches,
26:44 serve them for dessert at your dinner meal,
26:48 that's the one we were showing with our meal today.
26:52 All right, we're going to put
26:53 the crumble mixture over the top
26:54 and bake it in the oven at 350 for 30 minutes.
26:58 And then out from the oven
27:00 pops our beautiful finished Polynesian bars
27:02 ready for the table with no added sugar
27:05 and made from the whole grains, God's way.
27:08 We just want to thank you
27:09 for joining us on Food For Thought today.
27:11 This program is sponsored
27:13 by Three Angels Broadcasting Network.
27:15 Your prayers and financial support
27:17 are greatly appreciated.
27:21 If you've enjoyed the recipes
27:23 and cooking tips in this program,
27:24 you want to order our
27:26 Food For Thought resource sheet.
27:27 We'll tell you how you can order the cookbooks
27:29 you've seen used on this program.
27:31 Along with other information
27:32 that will help you cook helpful,
27:33 attractive vegetarian meals.
27:35 For your free copy of our
27:36 Food For Thought resource sheet,
27:38 please write to us at Food For Thought.
27:40 P.O. Box 220, West Frankfort, Illinois 62896
27:45 or call 618-627-4651.