Journeys Fitness Diet and Nutrition

Vegetarian Lentil Savory

1 lb. dry lentils 1 14 oz. can rotel tomatoes

8 oz. tomato sauce 2 cloves minced garlic

1 large carrot, peeled 2 stalks celery

1/2 large white onion 1/2 bell pepper (all colors) diced

1 teaspoon sage 1/4 teaspoon red pepper

3 tbsp. olive oil 2 tbsp. chili powder

sea salt water to cover

1 tbsp. Worcestershire sauce

Chop all vegetables and combine with beans and seasonings. Bring soup to a boil. Simmer for 25 minutes or until lentils are tender.

Serves 8.

Eat More Vegetarian Meals for Cancer Protection

Healthnotes Newswire (February 7, 2008)—Many studies have shown that fruits, vegetables, fiber, and fish are the key

components of a diet that is most likely to prevent cancer. Eating red meat (beef, pork, and lamb) and processed meat

(hot dogs, sausage, cold cuts, and many lunch meats) has been shown to increase the risk of some cancers, and now a

new study, published in PloS (Public Library of Science) Medicine, adds evidence in favor of cutting down meat-heavy

meals.

In this study, nearly 500,000 men and women between ages 50 and 71 who were enrolled in the National Institutes of

Health–American Association of Retired Persons (NIH–AARP) Diet and Health Study filled out health and lifestyle

questionnaires upon enrollment and were monitored for cancer diagnosis for an average of 6.8 years.

People who ate the most red meat, defined as all types of beef, pork, and lamb, had a 51% higher risk of esophageal

cancer, 24% higher risk of colorectal cancer, 61% higher risk of liver cancer, and 20% higher risk of lung cancer than

people who ate the least. People who ate the most processed meat, defined as bacon, lunch meats, cold cuts, ham,

and sausage and hot dogs made from beef, pork, and poultry, were 20% more likely to develop colorectal cancer and

16% more likely to develop lung cancer than people who ate the least. The study did not specify what effects meats like

unprocessed poultry or ham might have on cancer risk. Read More...

(Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of

Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does

extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to

Healthnotes Newswire.)

Whole-Grain Farina Muffins

1 1/4 cups whole wheat flour 1 brown egg

3/4 cup Malt-O-Meal, dry 1/2 cup raw sugar

3/4 cup whole milk 1/4 cup canola oil

1 tbsp. baking powder 1/2 teaspoon sea salt

1 tsp. vanilla extract 1/2 tsp. ground flaxseed

1/2 tsp. cinnamon 1/2 tsp. nutmeg

1/4 cup ground sunflower seeds

Preheat oven to 450*F. Combine all ingredients. Spoon batter into pre-greased muffin tins 3/4

full. Bake 18-20 minutes or until center is firm to the touch. Allow to cool and serve.

Makes 12 muffins.

Vegetable Rice

2 cups parboiled rice, dry 14 oz. can rotel tomatoes

2 cups mixed stir-fry veggies 1/2 white onion

(broccoli, baby corn, carrots, 2 cloves chopped garlic

cauliflower, snap peas) 2 tbsp. Worcestershire Sauce

canola oil 3 tbsp. olive oil

sea salt to taste 1 tsp. sage

Wash rice until water runs clear. Allow to drain. Heat enough canola oil to cover the bottom

of a large skillet. Add rice and stir-fry until caramel brown. Drain excess oil. Add 4 cups hot

water to rice and simmer. In a separate pan, heat olive oil and add all veggies. Season

veggies heavily and cook until tender. When almost all water has evaporated from rice,

mix in veggies. Steam thoroughly.

Serves 8.

Navy Bean Soup

1 lb. dry navy beans 1 tbsp. Worcestershire Sauce

2 cloves minced garlic 1 large carrot, peeled

2 stalks celery 2 tbsp. sea salt

1/2 large white onion 1/2 bell pepper (all colors)

1 teaspoon sage 1/4 teaspoon red pepper

3 tbsp. olive oil 1 tsp. Italian seasoning

4-6 bay leaves water to cover

Wash and soak beans for 6-8 hours. Mince all vegetables in food processor. Cover beans with

water and bay leaves. Bring to a boil. Skim off foam. Once beans break easily with a spoon,

add olive oil. Cook until beans begin to cream and water has turned milky. Add all vegetables

and add seasonings . Add more water, if desired. Simmer for 45 minutes or until beans are

tender. Salt to taste.

Serves 6.

Broccoli Quiche

8 oz. broccoli florets, chopped 2 brown eggs

2 cloves minced garlic 1/2 cup whole or raw milk

1 whole wheat pie crust 1 cup shredded cheese

1/4 cup white onion 1/2 cup bell pepper (all colors), minced

1 teaspoon sage 1/4 teaspoon red pepper

1 tbsp. Worcestershire sauce 2 tbsp. olive oil

1/2 tsp. sea salt

Preheat oven 350*F. Bake pie shell 10 minutes. Saute' onion, bell pepper, Worcestershire

sauce, and garlic in olive oil. Season with sage and red pepper. Add chopped broccoli and

salt. Then stir fry for 2 minutes. Remove from heat and allow to sit for 2 minutes. In a bowl,

beat eggs and combine with milk and cheese. Fold in sauteed' vegetables. Pour into pie shell

and bake for 45 minutes.

Serves 4.

Honey Whole Wheat Bread

2 envelopes yeast 4 cups water

1/2 cup butter, softened 1/4 cup molasses

1/2 cup honey 2 teaspoons sea salt

1/4 tsp. nutmeg 10 cups whole wheat flour

Dissolve yeast in warm water. In a large bowl, combine butter, molasses, honey and salt and

mix well. Add yeast mixture and then gradually add flour. Turn onto floured surface and knead

until smooth. Place in buttered bowl and let rise until double. Punch down and let rest for a

few minutes. Divide dough into 4 parts and shape into loaves. Place in greased pans and let

rise for about an hour. Bake at 375* for 35 to 40 minutes.

Black Bean Soup

1 lb. black beans, soaked overnight

2 cloves garlic, minced

1/4 cup chopped onion

1/4 cup chopped red, yellow, green bell pepper

3 tbsp. olive oil

1/4 tsp. each lemon pepper, parsley, cayenne pepper, rosemary, chili powder

1/2 tsp. sage

sea salt

Cover beans in water and bring to a boil. After 10 minutes, add olive oil. Return to boil, then

reduce heat once liquid thickens. Add garlic and 2 cups of water (if necessary) and cook for 1

hour. Add additional water along with vegetables and seasonings. Cook for an additional hour

until beans are tender. Salt to taste.

Serves 6.

Immune Power Soup

1 tbsp. extra virgin olive oil

1/2 tsp. cayenne pepper

2 cups sliced or baby carrots

1 cup chopped celery

1 cup diced onions

4 garlic cloves, minced

1 tbsp. minced ginger, peeled

1 tbsp. lemon juice

1 cup chopped fresh parsley

1/4 cup chopped fresh basil

1 tsp. sea salt

freshly ground black pepper

2 cups spinach leaves

1 tsp. sesame oil

Combine all ingredients in a large pot and cover with water. Bring to a boil. Simmer for 30

minutes or until carrots are tender. Drain the broth and drink during the day. Blend the veggies

until creamy and eat as a meal.