Dr. Joseph M. Kadans, N.D.
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 As in all cooking of vegetables, the water remaining after preparation usually has a large quantity of vitamins and minerals and makes a healthy drink, either alone or with herbs and spices added for a delicious herb tea to accompany the meal.
Braised radishes are prepared by slicing the washed radishes and cooking them in a covered pan for about ten minutes. The radishes are then removed from the pan and cooked in butter for five minutes, after which time one-half teaspoon of salt is added to one-quarter cup of milk or cream and the radishes allowed to simmer for five minutes or longer. |
| Portions of other vegetables may be added, such as chopped carrots, celery or onions. Cook until soft but firm.
A delicious squash dessert may be made for six persons by blending together three cups of cooked and strained squash with two eggs, four tablespoons honey, two tablespoons lemon juice, four tablespoons of soy flour, two tablespoons of nutritional yeast, one-quarter teaspoon ground ginger, one-quarter teaspoon ground cinnamon, and one-quarter teaspoon ground nutmeg. |
| Tomatoes are baked by cutting off the tops and removing the pulp, mixing the pulp with chopped green pepper or other vegetables such as chopped carrots or cooked corn. Some herb spices may be added to the mixture, after which the tomato shells are filled and baked in a moderate oven of 375°F. for about twenty-five minutes.
Stewed tomatoes are prepared by peeling and cutting the tomatoes into pieces. The tomatoes are sprinkled with spices, placed in a saucepan, covered tightly to prevent escape of steam, and cooked slowly over a slow fire for about fifteen minutes, stirring occasionally. |
Hyla Cass, M.D.
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 Beta-carotene is one of a group of nutrients called carotenoids, antioxidant plant chemicals that lend color to fruits and vegetables. Alpha-carotene, lutein, zeaxanthin, and lycopene are also carotenoids. Beta-carotene and alpha-carotene can be turned into vitamin A, which is important for the health of the eyes and the nervous system.
Antioxidants naturally complement one another, and taking one by itself in high doses can actually increase free-radical damage. |
Dr. Joseph M. Kadans, N.D.
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| The artichoke leaves and hearts are excellent for serving with a dish of vegetables for a luncheon vegetable treat.
ASPARAGUS
Botanical information: The tender, succulent shoots of Asparagus officinalis, cut when projecting a little above the ground. Nutritive values:
Vitamin A: 1,000 I.U. per gm. Fat: .2 gm.
Vitamin B: Thiamine .16 mg.; Carbohydrates: 3.9 gm. Riboflavin .19 mg.; Niacin 1.4 Calcium: 21 mg. mg. Iron: .9 mg.
Vitamin C: 33 mg. Phosphorus: 62 mg.
Protein: 2.2 gm. Potassium: 130 mg. |
Craig Pepin-Donat
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 For example, an average can of soup has more than 500 mg of sodium, a can of vegetables has approximately 400 mg and even a slice of cheese has about 200 mg, depending on the type of cheese. There are even approximately 125 mg of sodium in a cup of 1 percent low-fat milk.
Here is the relevance of sodium in your diet. Sodium is a metal which when combined with chloride (CI) creates common table salt (NaCl). Salt is corrosive and caustic, which is why we use it to dissolve ice on our streets and sidewalks in the winter. |
Thomson Healthcare, Inc.
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 Antioxidant Capacity of Tea and Common vegetables. J Agric Food Chem. 44 (11); 3426-3431. 1996.
Dyas L, Threlfall DR, Goad LJ. The Sterol Composition of five Plant Species grown as Cell Suspension Cultures. Phytochemistry 35; 655-660. 1994.
Garg SK et al., (1980) Planta Med 38:363.
Jankiewicz A, Aulepp H, Altmann F, Fbtisch K, Vieths S. Serological investigation of 30 Celery-allergic patients with particular consideration of the thermal stability of IgE-bindung celery allergens. Allergo-J. 7 (2); 87-95. 1998.
Lewis DA et al., (1985) Int J Crude Drug Res 28 (1):27. |
Caldwell B. Esselstyn, Jr., M.D.
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 The diet he promoted emphasized consumption of vegetables, fruits, whole grains, and small amounts of meat, poultry, and fish—all told, a low-fat, high-fiber diet supplemented with healthy doses of aerobic exercise.
Because Pritikin did not have a degree in medicine, his research was never fully accepted by the medical community. Even so, he never backed down, and ably defended his viewpoint against his critics. Proof that he had been on the right course all along came after his death in 1985, at the age of sixty-nine, of complications from experimental treatment for leukemia. |
| You then begin to appreciate more than ever before the natural flavor of grains, vegetables, legumes, and fruit. You develop a series of menus that you especially enjoy. Occasionally, friends get interested in what you are doing, and daringly invite you to their homes for no-fat meals. You discover restaurants that actually will cater to your needs.
You can change. While switching to a strictly plant-based diet may seem challenging at the start, all you have to do is stick with it. The satisfaction of new tastes and, above all, the health rewards make it no contest. |
Thomson Healthcare, Inc.
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| Mineral composition of non-conventional leafy vegetables. Plant Foods Hum Nutr. 1998;53(l):29-36.
Chauhan JS, Kumar S, Chaturvedi R. A New Flavanonol Glycoside from Adansonia digitata Roots. Planta Med. 1984 Feb;50(l):113.
Eromosele IC, Eromosele CO, Kuzhkuzha DM. Evaluation of mineral elements and ascorbic acid contents in fruits of some wild plants. Plant Foods Hum Nutr. 1991 Apr;41(2):151-4.
Fabiyi JP, Kela SL, Tal KM, Istifanus WA. [Traditional therapy of dracunculiasis in the state of Bauchi - Nigeria] Dakar Med. 1993;38(2): 193-5.
Le Grand A. |
Caldwell B. Esselstyn, Jr., M.D.
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| Almost any vegetable you can imagine is legal on this plan, with a single exception, for cardiac patients: avocados, which carry a high fat content unusual for vegetables. Those without heart disease can eat avocados as long as their blood lipid levels are not elevated.
2. Legumes. Beans, peas, and lentils of all kinds. This is a wide-ranging family of plants, and you are almost certain to discover delicious varieties you may never have encountered before embarking on this nutrition plan.
3. Whole grains. |
Thomson Healthcare, Inc.
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| Antioxidant capacity of common tea and vegetables. J Agric Food Chem. 44(11):3426-3431. 1996
Constabel F. Medicinal Plant Biotechnology. Plant Med. 56:421-425. 1990.
Halva S et al., Agric Sci Finl 58:157. 1986.
Hansel R,-Keller K, Rimpler H, Schneider G (Hrsg.), Hagers Handbuch der Pharmazeutischen Praxis, 5. Aufl., Bde 4-6 (Drogen): Springer Verlag Berlin, Heidelberg, New York, 1992-1994.
Hill CB et al., J Am Soc Hort Sci 112(2):309. 1987.
Leung AY, Encyclopedia of Common Natural Ingredients Used in Food Drugs, Cosmetics, John Wiley & Sons Inc., New York 1980. |
Caldwell B. Esselstyn, Jr., M.D.
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| By "no fat," I mean no animal, dairy, or oil fat— no additional fat beyond the natural amounts in vegetables, fruits, and grains.) You will develop a new taste for the natural flavors of food and you'll discover new herbs, spices, and sauces for seasoning. Eating safely in this culture is a daily challenge, but attention to detail assures success. And remember: you should beware of the "o fat per serving" products such as salad dressing, butter substitutes, mayonnaise, and pastries. They may contain less than 0. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 If you decide to eat a mixture of organic and conventionally grown produce, here are the best vegetables and fruits to buy organic, because otherwise they're found consistently contaminated with pesticides, according to the Environmental Working Group:
¦ Apples ¦ Peaches n Bell peppers » Pears
« Celery s Potatoes
« Cherries ¦ Red raspberries b Imported grapes Spinach
Nectarines > Strawberries
Stop SUGAR SHOCK! to Lose Weight
Sugar Kickers around the world say that kicking sweets and refined carbs peeled off pounds like no other diet they've undertaken. |
Jack Challem
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 Fiber Helps You to Manage Your Blood Sugar and Weight
The fiber in vegetables and fruits plays a central role in regulating blood sugar and weight. Most high-fiber foods are also very low in starch and low on the glycemic index. Although they contain some naturally occurring sugars and starches, the fiber slows their digestion and thereby moderates their effect on blood-sugar levels. Increasing your fiber intake—in foods, not supplements—will lower your blood-sugar levels and help you to lose weight. |
| Sometimes vegetarians eat far too many carbs in the form of bread, pasta, fruit juices, and sweets—and not enough vegetables.
You could consider glucagon the body's energy hormone, in contrast to insulin, which is the fat-storage hormone. Glucagon stimulates the release of stored sugar, called glycogen, and its conversion into glucose. (Most people have about sixty to ninety minutes' worth of liver glycogen, which can be used up in strenuous exercise.)
Glucagon also promotes the breakdown of both fat and protein for energy. |
Jeffrey M. Smith
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 The promoter is found in every cell of GM crops whereas the actual virus is limited to a small percentage of a few vegetables. Moreover, when the vegetable becomes infected, it typically looks or tastes60 bad, inspiring avoidance rather than consumption.
2. The CaMV promoter operates differendy in GM crops than in packaged viruses. As a packaged virus, it won't infect bacteria and may have a very low likelihood of integrating into the DNA of mammals. The promoter in GM crops, however, is without its normal protein coat. |
Dr. Joseph M. Kadans, N.D.
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| This vitamin is available from many fruits, vegetables, nuts and seeds, as well as in cod and halibut-liver oil, chicken and calf liver, egg yolk, cheese, whole milk and butter. |
Dr. Steve Blake
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 The best way to avoid a deficiency of B vitamins is to eat a varied diet of fresh fruit, an abundance of vegetables, whole grains, legumes, nuts and seeds, and other food as desired. Some of these B vitamins can also be made by friendly bacteria in a healthy colon and absorbed into circulation.
Metabolism
Catabolism = Breaking down of components Anabolism = Building up of components
CATABOLISM AND ANABOLISM
The primary role of the B vitamins is catalyzing energy production in the body. One side of metabolism is catabolism. |
Mark Lynas
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 The ground nearby my garden shed-cum-office - where I currently cultivate fruit and vegetables with varying degrees of success - would have been underlain by permafrost hundreds of metres thick. Few animals would have lived here, and the only plants would have been cold-tolerant tundra species of lichens and mosses, eking out a living between the weather-beaten rocks and silt deposited by summertime glacial melt running through the valley now occupied by the placid Thames.
My sister's house in northern England would have been under ice more than a mile thick. |
Andreas Moritz
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 Both overcooked and semi-cooked vegetables may generate toxins, bloating and dullness.
Stage C
Grain foods, such as basmati rice, bulgur wheat, oats, barley, buckwheat, Kasha, millet, whole wheat couscous, quinoa, amaranth, Chia, whole wheat pasta, or other grains. Proper digestion of grain foods requires fat (oil, butter or ghee). You may add spices, herbs and salt and/or vegetable bouillon. Stage B and C foods may be cooked together in one pan.
Stage D
Beans, including mung beans (dhals), lentils, chickpeas, kidney beans, fresh lima beans and others. |
| Lunch should always include a substantial serving of cooked vegetables to support proper bowel activities.
A Note on the Digestibility of Legumes, Grains and Seeds
Due to the large quantity of enzyme inhibitors and antinutritional compounds—antigrowth factors— in legumes, grains and seeds, there is a limit to how many of them humans and animals can eat without suffering gas-related digestive problems. The normal cooking time of half an hour to several hours for most beans does not entirely destroy these toxic compounds. |
| By contrast, those who never eat animal protein as contained in meat, poultry, fish, eggs and dairy products, have very low rates of these diseases and don't suffer from protein deficiency either, provided they eat adequate amounts of fruits, vegetables, grains, legumes and a few nuts and seeds. No scientific evidence exists that indicates a protein deficiency in people who never eat animal protein, such as myself and billions of others. By contrast, our modern societies consume at least 50 percent more protein than they actually need. |
| Another potential sensitivity, that protects plant species from becoming extinct, is a reaction to toxic salicylates—natural preservatives stored in the bark, leaves, roots and seeds of plants and found in many foods. In vegetables, they're mostly concentrated in the peels and rinds or the outer leaves. The salicylate content in fruit is highest when the fruit is not fully ripened yet, and decreases during the ripening process. Properly sun-ripened fruits (cooked by the sun), versus those ripened after they are harvested, have great beneficial effects on the body. |
| We should live like all the other animals in nature; they don't prepare their food, cook their vegetables, or bake bread— the reason why they are so healthy and strong. On the other hand, we destroy most of the essential and health-promoting nutrients through methods of cooking, preparing, and baking, causing all the vitamin and mineral deficiencies prevalent today.
The promoters of raw food diets propose that if the general population ate more of the untreated whole foods, many diseases could be prevented. This could save billions of dollars in treatment costs. |
Sue Palmer
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 Soups, stews, casseroles and smoothies are great for disguising unfavourite vegetables (switch to mince or grate on the food processor). This can help familiarise a fussy eater with a new taste.
• Some children prefer vegetables raw (for instance, with a dip).
• Always have water at the table for drinking (this is good for adults too - if you're drinking wine, intersperse with glasses of water). Make it more enticing by adding ice or serving in fancy glasses or with a special straw. |
Dr. Steve Blake
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| Since vegetables and grains are transported from different areas, people generally receive enough selenium in their diet. Brazil nuts are especially high in selenium, although they do vary in their content. Food sources of selenium can be seen in Graph 13-1. Infant formulas based upon cow's milk may be deficient in selenium.
Selenium supplements are available in several forms. Sodium selenate is very well absorbed, but much of it is lost in urine before it can be used. Only about half of the selenium in sodium selenite is absorbed. |
| Fruit.
(c) vegetables.
(d) French fries.
19. Which form of vitamin E is NOT synthetic?
(a) RRR-alpha-tocopherol.
(b) SRR-alpha-tocopherol.
(c) The acetate ester form.
(d) The succinate ester form.
20. Phylloquinone, vitamin Kp is synthesized by:
(a) Bacteria.
(b) The liver.
(c) Plants.
(d) The kidneys.
21. The form of vitamin K synthesized by bacteria is:
(a) Menaquinone.
(b) Menadione.
(c) Menatetrenone.
(d) Phylloquinone.
22. The name of the protein residue that vitamin K converts is
(a) Lysine.
(b) Arginine.
(c) Glutamic acid.
(d) Glycine.
23. |
| To avoid any possibility of increasing birth defects, a diet rich in vegetables and fruit is an alternative to preformed vitamin A sources. One medium-sized carrot provides a safe alternative vitamin A source and contains about 16,000 IU.
Osteoporosis and Vitamin A
In older men and women, long-term intakes of preformed vitamin A can be associated with increased risk of osteoporotic fracture and decreased bone mineral density. Levels of only 5000 IU (1,500 meg) are enough to increase risk. This is well below the upper limit set at 10,000 IU (3000 meg) per day. |
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