“The Joy of Living” Plant-Based Cuisine: Fourth Edition

By Joycelyn M. Peterson

A compilation of my personal Plant Based Cuisine. To help those who wants to go for plant over meat or for those who wants to eat healthy and be healthy.

• Language: English
• Publisher: AuthorHouse
• Release date: Feb 24, 2022
• ISBN: 9781665548083

Joycelyn M. Peterson

Joycelyn A. M. Peterson, (Dr.Joy) is a registered dietitian, presently professor and Director of Nutritional Sciences Program at Morgan State University, Baltimore, Maryland. Previously chair of Nutrition and Dietetics, Department and Dietetic Internship Director at Oakwood University, Huntsville, Alabama and was associate professor, chair of the Department of Family and Consumer Sciences at University of the Southern Caribbean (USC), Trinidad and Tobago, West Indies for over 5 years. Her professional experience includes nutrition consultant, nutrition educator, public health speaker and in-service trainer for hospital staff and community agencies, program planner for international and state-wide public health nutrition initiatives, teaching and conducting research at the undergraduate and graduate levels. Grant writer receiving over $2 million from private funding. She is founder/director of the Vegetarian Institute of Nutrition and Culinary Arts (nonprofit) and Dimensions in Food and Nutrition, Inc. (for profit). She is a contributing writer for newspapers and health magazines and has also published three books and many articles. Dr. Peterson completed Nutrition and Dietetics degrees at New York Institute of Dietetics (A.S.), Oakwood University, B.S., Loma Linda University (M.P.H., Dr. P.H.), and Johns Hopkins University (post-master’s studies in international nutrition). Joy recently had her dissertation for her doctoral thesis published in the Annuals of Nutrition Metabolism, August, 2011. She continues to conduct nutrition, health, and vegetarian cooking seminars internationally. Her long-term goal is to provide dietetic and nutrition research and leadership training where ever God leads. https://wallethub.com/edu/best-cities-for-vegans-vegetarians/39706/#expert=joycelyn-peterson Dr. Joy can be reached by phone at 404-333-3604 or email at [e-mail]

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© 2021 Joycelyn M. Peterson. All rights reserved.

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ISBN: 978-1-6655-4809-0 (sc)

ISBN: 978-1-6655-4808-3 (e)

Published by AuthorHouse 02/24/2022

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CONTENTS

PREFACE

INTRODUCTION

CHECK UP ON YOUR FOOD HABITS

THE ORIGINAL DIET

NOTES

SECTION 1: BREAKFAST

THE MOST IMPORTANT MEAL . . .

BETTER BREAKFAST RECIPES

SECTION 2: HOMEMADE BREAD

THE STAFF OF LIFE

COMMON DEFECTS OF BREAD AND POSSIBLE CAUSES

BREAD MAKING WITH ARTISTRY AND LOVE

HOMEMADE BREAD RECIPES

SECTION 3: ADEQUATE PROTEIN INEXPENSIVELY

PROTEIN IN THE ADEQUATE DIET

THE PROTEIN CONTENT OF COMMON FOODS*

COOKING BEANS

WHAT YOU CAN DO WITH TOFU

TOFU RECIPES

TIS THE SEASONING

LOWFAT/LOW SODIUM SALAD DRESSINGS

NOTES

SECTION 4: PLANNING A BALANCED MENU

PLANNING A BALANCED MENU FOR WEIGHT MANAGEMENT

MY VEGETARIAN PLATE FOOD GUIDE .

HOW TO PLAN A MENU FOR TWO WEEKS

TWO—WEEK MENU

TWO WEEK MENU - DAY ONE & TWO

TWO WEEK MENU - DAY THREE & FOUR

TWO WEEK MENU - DAY FIVE & SIX

TWO WEEK MENU - DAY SEVEN & EIGHT

TWO WEEK MENU - DAY NINE & TEN

TWO WEEK MENU - DAY ELEVEN & TWELVE

TWO WEEK MENU - DAY THIRTEEN & FOURTEEN

TWO—WEEK MENU/RECIPES

TWO WEEK MENU - DAY FIFTEEN

GREAT IDEAS FOR QUICK LUNCH MEALS

SECTION 5: LOW-CALORIE DESSERTS

TECHNIQUES

REFERENCES

BASICS AT A GLANCE

MEASUREMENT WORKSHEET

PREFACE

THE ART AND SCIENCE OF COOKING

"The skillful preparation of food is one of the most essential arts. It should be regarded as among the most valuable of all the arts, because it is so closely connected with the life. Both physical and mental strength depends to a great degree upon the food we eat; therefore, the one who prepares the food occupies an important and elevated position—Ellen G. White, Counsels on Diet and Foods

"Cooking is no mean science, and it is one of the most essential in practical life. It is a science that all women should learn. . . To make food appetizing and at the same time simple and nourishing, requires skill; but it can be done. Cooks should know how to prepare simple food and healthful manner, and so that it will be found more palatable, as well as more wholesome, because of its simplicity.

Every woman who is at the head of a family and yet does not understand the art of healthful cookery should determine to learn that which is so essential to the well-being of her household—Ibid.

"I appeal to men and women to whom God has given intelligence: Learn how to cook. I make no mistake when I say ‘men,’ for they, as well as women, need to understand the simple, healthful preparation of food? —Ibid.

Do not neglect to teach your children how to cook. In teaching them how to cook with simplicity and yet with skill, you are laying the foundation for the most useful branches of education.—Ibid.

Mothers should take their daughters into the kitchen with them when they are young, and teach them the art of cooking—Ibid.

The one who understands the art of properly preparing food, and who uses this knowledge, is worthy of higher commendation than those engaged in any other line of work. This talent should be regarded as equal in value to ten talents. . . It is the most valuable of all gifts-Ibid.

A growing number of Americans are either limiting the amount of meat they eat or are discarding meat altogether. According to a recent survey, some seven million people claim they are vegetarians in the United States. The figures have jumped by 300% in the last generation. Vegetarianism has steadily grown in popularity.

The word vegetarian is not derived from the word vegetable as is commonly supposed, it comes from the Latin word vegus which means whole, sound, fresh, lively." Vegetarians are those who exclude eating meat from their diet for moral, ethical, or health reasons. Vegetarians don’t necessarily do all their shopping in health food stores. Many shop at ordinary stores and just skip the meat.

Throughout history, many of the world’s brightest minds and most creative personalities have been vegetarians. Two of the world’s longest living civilizations, the Hunzas in the Himalayas, and the Otomai Indians of South America, are predominantly vegetarians.

According to the National Academy of Sciences, National Research Council, which publishes the Recommended Daily Allowances for U.S. Food, All but the most restricted vegetarian diets are nutritionally safe. . . The most important safeguard for the average vegetarian consumer is great variety in the diet. . . As long as vegetarians eat a wide variety of fruits, nuts, grains, and vegetables they will normally receive adequate protein.

Throughout the book, you will discover how to prepare delicious low-cholesterol, vegetarian protein dishes. You may have wondered, Does the vegetarian diet provide adequate protein? What advantages does a vegetarian diet have over a meal diet? Is vegetable protein complete? Does it really matter if a protein source is complete or not? How much protein does one really need? After reading the vegan cuisine, hopefully many of your questions will