Participants: Marcella Lynch
Series Code: FFT
Program Code: FFT000008
00:01 What food is the highest
00:02 single source of cholesterol in the American diet?
00:05 Stay tuned for the answer.
00:07 And see how to make a variety of tasty dishes without it.
00:32 Hello, I'm Marcella Lynch.
00:34 And welcome to Food For Thought,
00:37 the cooking show that features God's eating plan as unfolded
00:40 through Scripture and through an understanding
00:42 of God's other book, the book of nature.
00:45 Today, we will continue our exploration of cooking
00:48 with God's ideal diet from Eden
00:51 which is a plant-based diet.
00:53 We will make some delicious and interesting dishes
00:56 without eggs that usually call for eggs.
00:59 I think you'll be surprised at how often you can cook
01:02 without eggs at all.
01:04 Since eggs are the highest source
01:06 of cholesterol in the American diet,
01:08 there's good reason to learn to cook without them.
01:11 The Eden diet makes a lot of sense
01:13 if we understand God's laws of nature.
01:16 He set the universe in order at creation.
01:19 Every part of nature testifies of God's love and power.
01:25 We too are part of nature, created by God's hand.
01:29 He designed every part of our bodies
01:32 and planned a system for each activity,
01:35 digestion, circulation,
01:38 respiration, and elimination.
01:42 The laws that govern these working systems
01:44 make a lot of sense.
01:46 If we follow these laws,
01:48 we can prevent disease, feel better,
01:51 be more cheerful and happy, and live longer.
01:55 It's a proven fact.
01:57 One good question
01:58 that I often ask in my nutrition classes
02:00 is what about eating between meals?
02:03 Does it matter how often we eat or nibble throughout the day?
02:08 Through the study of physiology,
02:09 we understand how the digestive system works.
02:13 Everyone should be required
02:14 to study physiology in my opinion.
02:17 If we understand how our digestive system works,
02:20 we will eat slowly, chew our food well,
02:25 eat more food for breakfast and noon,
02:27 and eat lightly at night.
02:30 We'll eat meals at regular times each day
02:33 and allow our digestive system time
02:35 to rest five to six hours between each meal.
02:40 We can't keep abusing our bodies
02:44 and expect to get away with it.
02:47 Eating meals between...
02:48 Eating food between meals
02:49 is a very common practice for thousands of people.
02:53 And I thank God every day that long before I understood
02:56 the scientific reasons for regularity in eating
02:59 that he gave me parents who understood
03:02 the laws of nature regarding our bodies.
03:05 We children were never allowed to eat between meals.
03:08 And later when I became a mother myself,
03:11 the policy at our house was no eating between meals.
03:16 I like the first few verses of Ecclesiastes 3.
03:21 "To everything there is a season,
03:24 a time for every purpose under heaven."
03:30 You know, the stomach needs time to rest
03:33 from the labor of digesting one meal
03:36 before it has to start on a second meal.
03:39 All nature moves on rather rhythmical patterns.
03:45 Snacking is really a bad habit.
03:48 It keeps the stomach from needed periods of rest.
03:52 It contributes, of course,
03:53 to overweight because most snack foods
03:56 are high in sugar and fats.
03:58 And snacking reduces their appetite
04:00 for regular meals.
04:03 Snacking slows down
04:04 and disturbs the digestive process
04:07 of the previous meal.
04:09 And it may cause gas,
04:11 it could cause heartburn, bad breath,
04:15 disturbed sleep, irritability,
04:19 fatigue, or mental dullness.
04:23 You know, the Bible says
04:24 that we are fearfully and wonderfully made.
04:28 And it is our privilege to treat our bodies
04:31 according to the master designer's instructions.
04:35 Now let's talk about eggs.
04:39 Eggs have advantages and they have disadvantages.
04:43 They contain
04:44 an excellent quality of protein.
04:46 And, of course, they're easy to prepare and tasty.
04:50 And they help recipes to be light
04:52 and fluffy and to bind together.
04:55 And on the other hand, eggs are high in cholesterol
04:59 and a potential carrier of disease.
05:02 You know, the American Heart Association says
05:04 that we should limit our use of eggs
05:07 to two or three per week
05:10 including what is used for cooking.
05:13 And chickens raised for food and eggs are often factory
05:16 raised in unnatural
05:17 and unhealthy living arrangements,
05:20 living in small wire cages.
05:23 Now, let's take a look at a cholesterol chart
05:26 to see what foods are high in cholesterol.
05:31 You'll notice here the high cholesterol foods,
05:33 organ meats are extremely high in cholesterol.
05:35 You'll see that eggs which we're talking about today
05:38 is also on the very high list and butter.
05:41 Then when we get to the medium range,
05:44 we continue to see the cheeses which are the dairy products,
05:47 the meats of different types
05:50 and fish kind of on the low medium.
05:53 Let's take a look and just see
05:55 what foods would be considered low
05:57 in cholesterol.
05:58 Cottage cheese and whole milk are considered low.
06:01 But when we get down to skim milk,
06:03 you know, and you see where the zeroes are here,
06:06 all of the plant foods what's your God's original diet
06:10 for as the fruits, nuts, grains, and vegetables
06:13 have zero cholesterol.
06:14 That's pretty exciting, we can just fill up
06:16 on the plant foods without any cholesterol at all.
06:21 If you choose to eat eggs,
06:23 try to buy them direct from the farmer
06:25 where the chickens have been allowed to run loose,
06:28 eat grass, and get plenty of exercise.
06:31 I know I wouldn't be healthy
06:32 if I was locked up in a small cage
06:34 without exercise or sunlight.
06:36 And I don't want to eat eggs
06:38 from chickens raised in an unhealthy environment.
06:41 Today, we're going to make several egg free dishes.
06:44 And if you like your eggs for breakfast,
06:46 you might want to try scrambled tofu.
06:49 If you love crepes,
06:50 try our eggless whole wheat crepes.
06:53 If you love quiche, try eggless quiche.
06:56 Believe it or not,
06:57 but you can make egg foo young without eggs.
07:01 French toast without eggs, and waffles without eggs.
07:05 All of these recipes are found
07:06 in our cooking by the book cookbook.
07:11 There are several ingredients
07:12 that you can substitute for eggs in recipes,
07:15 and bind patties in main dishes,
07:17 and loaves together.
07:18 And we're going to begin our demonstration today
07:20 looking at some of the egg replacements.
07:23 Now our cookbook called Cooking by the Book
07:27 has a little list here of the things
07:29 that you can use to replace eggs.
07:31 And if you like to order our cookbook,
07:32 you can find the address for information
07:35 at the end of our show.
07:37 So let's get started here.
07:38 And my helper today is Myrna.
07:41 Hi, Marcella. Hi, Myrna.
07:43 We're going to have fun today figuring out
07:45 how to make some things without eggs.
07:48 Here is the normal package of eggs
07:50 that most people keep
07:51 as a staple in the refrigerator.
07:54 And sometime you might not even realize
07:56 that it's possible just to leave
07:58 that in the store and work with some other plant foods
08:01 which have zero cholesterol and are also very nutritious.
08:05 So on page 260,
08:07 if you do have the cookbook at home,
08:09 it's called egg replacement.
08:11 And let's just go
08:12 through a list here of some of the things
08:14 that you can use to replace eggs
08:17 in recipes for binding things together.
08:20 The first one we have is potato flour.
08:22 You can buy potato flour in stores.
08:25 If you can't find the potato flour,
08:27 just go buy some instant potato flakes.
09:12 All right.
09:14 So we have these here for you to look at,
09:15 there's the potato flour
09:17 and it's kind of a white powder or if you buy the flakes,
09:20 the potato flakes,
09:21 you know, what those look like from the store.
09:23 This is garbanzo flour,
09:25 it's a little yellowish and when you mix it with water,
09:27 it makes a kind of a sticky paste like this.
09:31 And then soy flour is kind of yellowish.
09:35 We have the whole wheat flour.
09:37 Now this is the rolled oats.
09:40 And we have here the gluten flour,
09:43 the soaked, whizzed garbanzos.
09:48 And also we have the energy egg replacer.
09:51 And that's from this box that I mentioned to you
09:53 where you can get this and just keep it on hand
09:56 one and a half teaspoons of this powder mix
09:59 with two tablespoons of water, it is the equivalent to an egg.
10:03 So these are all things
10:04 that you can use in place of eggs
10:07 to do that.
10:08 So we'll bring up the next tray here.
10:11 And we're going to talk now about making egg foo young.
10:15 And if you have the cookbook, it's on page 117.
10:19 When I think of replacing eggs in egg foo young
10:23 when that's the name of the recipe egg foo young.
10:26 This is called garbanzo foo young.
10:28 So we're going to take one of those egg replacers
10:30 that we had on the list there, garbanzos,
10:32 and we will just show you how you can make this.
10:36 And just brown them up right away in the skillet
10:40 and have yourself a nice dish for eating
10:44 with your brown rice
10:45 and the rest of your oriental food dinner.
10:48 Okay, it says here, let's look at the ingredients first:
10:54 That's a lot of flour.
10:56 And if you can't find garbanzo flour in the store,
10:58 of course, you can maybe you have a flour mill
11:01 to grind your own
11:02 or you'll just have to use a garbanzo paste.
11:04 You can soak garbanzo beans,
11:07 whiz it with a little water to make a paste.
11:09 So there's always a way to figure out
11:11 how to get this garbanzo paste.
11:39 So it's a very simple recipe
11:40 and you put a gravy over it afterwards.
11:43 And the gravy is:
12:02 That makes a nice dark gravy.
12:04 All right, so it's a very easy recipe,
12:06 you just blend everything together.
12:08 And first of all, of course, we'll get the flour
12:12 and this is the garbanzo flour mixed with the water.
12:16 So we have a couple water.
12:18 I'm going to...
12:19 Myrna, is this a full cup? Yes, it is.
12:23 We were kind of experimenting a little
12:24 and we're going to wait and just leave a little water,
12:26 we'll add extra water if we need it.
12:28 But you don't want to get it so liquidy that,
12:31 you know, kind of runs all over the pan.
12:33 So we'll just kind of hold off on part of the water
12:36 till we see if we need it.
12:39 Okay, Myrna, I'm gonna
12:41 just let you take this wooden spoon
12:43 and stir up things
12:45 while we talk about add the ingredients.
12:47 One half cup of chopped onions.
12:49 If you have green onions,
12:50 they make your egg foo young look really pretty.
12:53 And then we have
12:55 this soy meat chicken and this is...
12:57 We've kind of broken this all up.
12:59 But this is made out of soy beans actually,
13:01 it's a soy fiber, it's a commercial product,
13:04 you can leave that out if you don't have it.
13:07 One and one half cup of beans spouts.
13:10 And we'll just add those
13:11 and they can just be the raw ones.
13:14 The nice fresh ones from the supermarket.
13:18 And that's it.
13:21 I think we might just need little more water here.
13:23 You think that's...
13:24 I think we need just a little more of water here.
13:26 I like it on the dry side
13:27 though so let's not get too much.
13:30 That looks like maybe it's just dry.
13:34 And let's just go ahead and show this little trick
13:36 if you want to make them all kind of the uniform size,
13:39 you can use an ice cream scoop to put them in the frying pan.
13:43 So we could get our skillet heating up here.
13:47 Do you think we need to spray
13:48 that with a little bit of nonstick spray.
13:51 I think that would be a great idea here.
13:53 And we just scoop it up,
13:55 and we'll just put it right here in the skillet,
13:57 and we'll just kind of pat them down here a little bit.
14:03 Fill up the skillet.
14:04 And let's try a couple of these to make sure
14:06 that they're the texture that we want here.
14:08 I rather have them not run all over the place.
14:12 Okay, I think it helps to put a lid on this,
14:14 it keeps the heat going into the garbanzo foo young
14:18 and then it will set better.
14:20 Okay, Myrna, we have some finished egg foo young too
14:23 put up here to show, so let's get that right now.
14:27 And we'll show you the finished product here.
14:33 And we have the gravy over it and it's all ready to eat here
14:37 for dinner with your rice
14:39 and your other foods that you want to serve with it.
14:41 They're really very fine without any eggs at all.
14:45 Egg foo young without the eggs.
14:49 Let's just put this lid out here.
14:51 We'll just leave it where everyone can watch it.
14:54 All right, another dish that you might want
14:56 to make without eggs and that's for breakfast
14:58 and we call this scrambled tofu.
15:01 And you just take tofu, crumble it all up,
15:04 and put some seasonings with it.
15:06 It really looks good. Yes, it does.
15:07 It looks like scrambled eggs actually.
15:10 And we kind of showed and told the ingredients
15:12 about this in the last class that we did.
15:13 So we'll not take the time to do it now,
15:15 but the recipe is on page 53 of the cookbook.
15:19 And the turmeric gives it a little yellow color
15:21 and there's some other seasonings
15:22 like the chicken seasoning and so forth that's in there.
15:25 But the fun one that I've been waiting to do
15:27 is the eggless crepes.
15:29 I know when I first learned how to make eggless crepes,
15:31 I thought, well, what next
15:33 you can make crepes without eggs.
15:35 And it is easy
15:36 and it doesn't take very long to make it.
15:39 But we do need a blender.
15:41 We starts the quickest way if you don't have a blender,
15:43 you have to use a wire whip.
15:46 Now let's just go ahead
15:48 and put
15:49 all the ingredients here in the blender.
15:51 Let's take a look
15:52 at the ingredients first of all.
15:54 For the eggless whole wheat crepes:
16:11 The recipe is on page 52
16:13 of our Cooking by the Book cookbook
16:16 and it's just a matter of whizzing
16:17 all the ingredients together
16:19 and they need to stand for five minutes
16:21 to get thicker a little bit
16:23 and then we're going to show you
16:25 how to make them in the crepe maker
16:26 and or in a frying pan.
16:28 So we're going to start with the two cups of milk
16:32 and we're using a tofu milk.
16:36 This is the two cups and then we have the flour,
16:39 three-fourths cup of whole wheat flour,
16:41 we freshly ground this with our mill.
16:44 And then we have the quick cooking rolled oats.
16:48 We have a little salt here.
16:50 And one tablespoon of oil which you could just omit.
16:53 But when you're kind of browning in the skillet,
16:55 it kind of holds up a little bit
16:57 with that in there.
16:59 Let's put the lid on here.
17:00 We have to just whiz
17:02 this a little bit till it's smooth.
17:15 Myrna, we need a bowl to pour this.
17:18 Oh, we don't need a bowl.
17:20 You just keep this right there.
17:30 Right, we just need to let this sit here
17:31 for five minutes or so.
17:33 And we're heating up the crepe maker over here.
17:36 And it's kind of a luxury to have a crepe maker,
17:38 but we're also going to show you
17:40 how to do it in a little six inch skillet.
17:42 We'll get both of these kind of heated up here.
17:46 But this is a fun thing,
17:47 you pour the batter right here into the pan part
17:51 and then we'll demonstrate how you will do
17:54 that when five minutes is up here.
17:56 But we can go ahead and talk about the next recipe
17:59 that we're going to make for you.
18:01 I don't know if you've ever heard of tahini,
18:04 but, Myrna,
18:05 if you could bring us the tahini French toast tray,
18:08 we'll go ahead and start talking
18:09 about making French toast.
18:11 You know, mostly French toast
18:13 is just where you beat up the eggs
18:15 and make a batter with a little milk and egg,
18:17 and you dip your bread slices in that,
18:19 and then you fry it in a pan.
18:22 There are a number of ways
18:23 that you can make French toast without any eggs.
18:25 And in the cookbook here on page 50,
18:29 there are several different ways,
18:30 one is with cashew nuts and you can make water
18:33 and cashews whizzed in the blender
18:35 with a pinch of salt and a couple of dates.
18:38 And another way here is using garbanzo
18:42 that have been soaked.
18:43 And a third way is to use this tahini.
18:46 And I'd like to just go
18:48 through the ingredients with you right now
18:49 for the tahini French toast
18:52 and let's take a look at what goes in,
18:55 it's very simple.
19:07 Actually there's all kind of protein in sesame seeds,
19:11 and good minerals and vitamins, and of course fat also.
19:15 And it looks just kind of runny it's very strong flavored
19:19 and if you just want to spread it on toast
19:20 for breakfast,
19:22 you might want to put a little slice bananas on it
19:24 or something else or little honey
19:26 or something to make it kind of a little sweeter.
19:29 But there's a lot of nice recipes
19:31 and you can buy this in the stores
19:33 and have a lot of fun
19:35 instead of so much peanut butter
19:36 you can use some of these other kind of nut butters.
19:39 So we could go ahead and mix this with the water
19:42 so that we can get this ready
19:43 and maybe by that time our crepe pan will be ready
19:46 and we'll go back to our crepe recipe.
19:50 This is nice, I have a international
19:53 kind of a Mediterranean food store down
19:58 from where I live very close.
20:00 And I go in there
20:01 and they sell this tahini in a large quantity
20:04 for these people that are from the Middle East,
20:06 they put it in a lot of their different dishes.
20:09 Why don't we go ahead and pick this part away
20:11 and we'll have a little bit more room to work here.
20:14 I think you might need a little salt maybe.
20:17 Okay, we'll put a little salt in there.
20:20 Now it looks like it'll be too thin
20:22 if you put all this water in, but it isn't.
20:25 So that's why you need it
20:26 but just put part of the water in first
20:29 and get it kind of stirred up
20:32 and then gradually add the rest.
20:33 If you add all the water at once,
20:35 it gets kind of lumpy
20:36 and it's a little more difficult
20:38 to make it smooth.
20:40 But I learned this recipe years ago
20:42 from my mother.
20:43 And I watched her do it and I was sure
20:46 that I wouldn't like it
20:47 because tahini is sesame seed butter
20:50 is really kind of a strong flavored thing,
20:53 but it's very good.
20:55 And when you eat your French toast,
20:58 you hardly know it's on there.
21:00 All right, let's just set this aside here
21:02 and we'll come back to this after we get on
21:04 with our whole wheat crepes here.
21:06 Myrna, so let's just set this aside here
21:09 and we'll see what we can do with our crepes.
21:11 This should have been
21:12 kind of getting a little thicker,
21:14 it should be kind of like thin cream
21:16 when you're finished there.
21:18 So that it won't be so runny all over the pan.
21:21 I like to spray the crepe maker with a little non-stick spray
21:27 because mine is a little used and scratched a little bit.
21:29 And I want that crepe to come off when I get it made.
21:34 So let's just spray it a little,
21:36 and then wipe it kind of dry with a paper towel.
21:41 And I'm going to pour a little of this crepe batter
21:45 into the pan here and hope for the best.
21:49 And, Myrna, why don't you bring up
21:51 those crepes that we have already here
21:52 and we'll show them.
21:55 Hold it down in it for a little bit.
21:58 And then it sticks to the surface
22:01 and we'll wait until we know that it's just about right,
22:04 it takes a minute or two.
22:05 It takes longer to fry the crepes
22:08 that are without eggs than it does
22:10 with the kind with eggs.
22:12 So you just have to wait, be patient,
22:14 and I usually use wax paper
22:16 and I put a piece of wax paper between every crepe.
22:19 Here we have crepes that are made ahead here
22:23 and you can see,
22:24 I have a piece of waxed paper between every one.
22:26 And you can make this a day or two ahead,
22:28 a week ahead if you want to have crepes
22:30 for a nice guest meal.
22:32 And you can just freeze these crepes
22:34 and then you can just use them whenever you're ready
22:37 because they're really nice and soft.
22:40 And I'm going to use this one here,
22:42 it's a little bit bigger down under here.
22:44 And you can just roll up the things that go inside,
22:47 but let's first of all keep watching
22:49 this one here to make sure.
22:51 When it starts getting just a little bit golden
22:54 around the edges,
22:56 then I'm going to try to take it off there.
22:58 I'm going to take
22:59 and use this piece of wax paper here
23:01 and see if we can make it come off here.
23:09 There we go. Ah, we did it.
23:12 Let's just do one more here.
23:14 Here's the paper towel here.
23:17 I think we've got enough nonstick spray on there.
23:20 We'll try another one.
23:22 Let it stand for just a little bit
23:23 to do it here, pull it up, and just turn it over.
23:27 And there you have the next one.
23:30 Now let's see if we can put one into the skillet here.
23:33 We got this one heating up here.
23:34 This is the little six inch skillet.
23:36 If you don't have a crepe maker,
23:38 then you have to do it this way.
23:39 And let's see if I can get a little more of this.
23:41 I'm using a one...
23:42 This is looking like I'm going to drop everything here.
23:47 Let's put a little of this batter
23:49 into a measuring cup kind of like a one fourth cup.
23:51 You want to put two or three tablespoons in it.
23:54 And then as you're putting it in,
23:56 just roll it around.
23:57 And since I'm right handed, I'm going to put it over here.
23:59 I'm sorry.
24:00 We have too many things here on the table, don't we?
24:02 We do. Okay, roll this around.
24:06 I think that's a little too much batter,
24:07 it's little thick, that's okay.
24:09 And then, when I do them in this frying pan,
24:12 you probably need to turn them over
24:14 and let them sort of brown on the second side too.
24:17 It's a little different than the crepe maker.
24:21 So we need to have a plate here, Myrna,
24:24 so that we can just show you
24:26 how to finish up the crepes for your meal.
24:33 Let's put it right here.
24:36 The plate I think is the one here
24:38 that we're going to...
24:40 Well, she's got one decorated with a roll.
24:41 Yeah, I'm sorry that's for the French toast.
24:43 Oh, that's for French toast.
24:45 Oh, I wanted to have that pretty here.
24:47 Yeah, it is. That's okay, it will be.
24:49 All right, we'll do it the way we planned it.
24:52 Right, we're just going to put
24:54 some fresh strawberries here inside our crepe.
24:57 And we also have
24:58 some fresh blueberries, how yummy.
25:01 And we are just going to roll this up inside.
25:06 You can also put a little whip cream here
25:10 if you want to.
25:17 And here we go, you just roll these up,
25:19 and when you get like three of them on the plate,
25:20 you can put a little more whipped cream,
25:23 and a little more berries on the top,
25:25 make it look real pretty, and you can serve these,
25:28 and they look lovely.
25:30 And there would be like three of them on a plate.
25:32 Okay, we better take this crepe right off here
25:34 before we do anything else.
25:38 And we'll just call that enough for now.
25:43 Unplug our pan.
25:48 And we want to get
25:50 some of this French toast going here.
25:56 You want to take your bread.
26:00 And now that I've got whipped cream on my fork, that's okay,
26:02 we'll just dip it.
26:04 Now remember, a quick in
26:05 and quick out with non egg batter.
26:07 You don't want to soak up the bread too much.
26:10 And then just put it in the pan.
26:13 We'll brown it evenly on both sides.
26:14 Let's just do one more here quick in,
26:17 quick over and into the pan.
26:20 Let it drip a little bit here
26:23 'cause they do get soggy in the middle.
26:25 Buy the good old fashioned whole wheat bread
26:27 and it's a better one.
26:29 Now just get that nice and golden on one side
26:32 and then you just turn them over.
26:33 And we have something here to show you
26:34 that have already been finished.
26:37 And Myrna is bringing that right now for us.
26:39 This is tahini French toast.
26:43 And you see has the carbohydrate
26:45 and the protein and everything all in one.
26:48 And then we have
26:49 the crepes finished up here for us.
26:51 We can see the nice crepes as well.
26:56 Here we are with our no egg whole wheat crepes
27:00 filled with blueberries and strawberries.
27:03 Our French toast made with tahini
27:06 and garbanzo foo young
27:08 without the eggs made with garbanzos.
27:10 And our scrambled tofu and our lovely fruits.
27:13 We just want to thank you for tuning in today.
27:16 This program is sponsored
27:17 by the Three Angels Broadcasting Network.
27:19 And your prayers are appreciated.
27:24 If you've enjoyed the recipes
27:26 and cooking tips in this program,
27:27 you want to order our
27:28 Food For Thought resource sheet.
27:30 We'll tell you how you can order
27:31 the cookbooks you've seen used on this program
27:33 along with other information
27:35 that will help you cook healthful,
27:36 attractive vegetarian meals.
27:38 For your free copy of our
27:39 Food For Thought resource sheet,
27:40 please write to us at Food For Thought,
27:43 P.O. Box 220, West Frankfort, Illinois
27:46 62896 or call (618) 627-4651.