Does it matter what I eat,
when I eat, and how much I eat?
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Stay tuned to discover
menu planning for a day,
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God's way.
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Hello, I'm Marcella Lynch,
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and welcome to Food For Thought,
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the cooking program that
teaches God's eating plan
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as unfolded through scripture
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and through an understanding
of God's other book,
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the book of nature.
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Every machine needs
a special kind of fuel
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according to the
manufacturer's instructions
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and my body is no exception.
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If I believe
that God created me,
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I ought to go to
His instruction manual
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to find out what
fuel is best for my body.
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And I've had the privilege
here at 3ABN this morning
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of taking an early morning walk,
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and I just wanted to share
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these beautiful
wild flowers with you.
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And I think they're
going to look gorgeous
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in our country kitchen today.
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And that's what our show
is all about, it's God's way.
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And featuring His way of eating.
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And to start our class today,
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I'd like to tell you an
exciting promise of health
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that God made to His
people about 3,000 years ago.
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The story is recorded
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in the Old
Testament Book of Exodus.
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The Israelites had left Egypt
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and they were being led by Moses
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to the promised land of Canaan.
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After 400 years of captivity,
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and they had crossed the Red Sea
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where they had witnessed
the miracle of being saved
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from Pharaoh's arm,
and they made a path
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and traveled on
through the water.
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And for three days,
they were in the wilderness
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and found no water to drink.
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Well, when they
finally came to Mara,
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they found water
but it was bitter,
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and they couldn't drink it.
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Well, the people grumbled,
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and God showed
Moses a piece of wood.
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While Moses
threw it into the water
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as God had said, and
the water became sweet.
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And there it was
that God made a decree
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or a promise to
them relating to health.
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And this wonderful promise
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is recorded in Exodus 15:26.
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And said, "If
you diligently heed
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the voice of the Lord your God
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and do what is
right in His sight,
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give ear to His commandments
and keep all His statutes,
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I will put none of
the diseases on you
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which I have
brought on the Egyptians.
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For I am the
Lord who heals you."
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And we can claim
this promise also
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if we seek God's
will in our lives
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and follow His ways
as we learn about them,
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He honors our loyalty to Him.
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He gives health laws to follow
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just as He gives spiritual laws.
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Let's explore His
health laws together.
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God's Word teaches me
that grains, and fruits,
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and nuts, and vegetables
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constitute the diet
chosen for us by our creator.
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And these food prepared
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in a simple and
nourishing manner
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are the most
healthful and nourishing.
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So today we're going to
cook a breakfast, a noon meal,
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and an evening meal
according to God's plan.
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And by the way, you may
want to get out a notepad
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and jot down some recipes
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that we're going to
scroll through the screen
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in case you'd
like to copy it down.
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Before we start cooking today,
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we just want to take a
look at a weekly menu planner.
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When you cook God's
way, you use whole foods
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just the way they
come from the land,
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and you don't just
run to the grocery store
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and grab boxes of this and that,
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and you just use whole grains,
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fruits, and
vegetables, nuts, and seeds.
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And it's nice to plan ahead.
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And I like to use
the weekly menu planner.
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And we do have all of
these recipes and instructions
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in our book called
Cooking by the Book.
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And here we have
the weekly menu planner,
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and it helps us to see
how to formulate the menus
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for the entire week.
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And so the
breakfast is shown here
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as some kind of bread,
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one vitamin C fruit,
and another kind of a fruit,
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whole grain
cereal or a protein food,
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and some kind of
milk or milk equivalent.
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We're going to be
talking about a nice breakfast.
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And then the main dish
meal includes an entree,
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one leafy green
vegetable, one other vegetable,
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and a raw vegetable
salad, and then, of course,
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whole grain bread
again, and some milk,
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and a simple
dessert if you like.
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And the rule of thumb
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is to eat like a
king for breakfast,
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and like a prince at noon,
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and like a
pauper for the evening.
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And so you'll see that
our weekly menu planner here
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advices us to eat very
lightly in the evening,
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either soup or salad
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with some kind of
bread or crackers,
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that's just about all
we need in the evening
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because our daily
journey is finished
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and we need to eat lightly.
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All right, we're ready to cook,
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and we're going to make
some recipes for breakfast,
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and for noon
meal, and evening meal.
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And my friend, Pat,
here is going to assist me.
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Hi, Pat. Hi.
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And thank you for helping
and for being our little genie
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to get everything
ready so beautifully.
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And we're just
going to move these
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beautiful
flowers out of the way,
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so that we can have
more room to cook here.
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And take a look
at some things here
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that are eating
God's way for breakfast.
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And just remember to eat
like a king for breakfast.
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We need to eat a
nice hearty breakfast.
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So just when you're in a hurry
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and you don't
have a lot of time,
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we need to learn how to
select healthy cold cereal,
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so we have a granola here.
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And we're going to
just talk about cold cereals
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for a little bit here.
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Pat's brought us
some interesting samples
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that we just found
in the supermarket here.
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It's important
that we read labels
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when we're shopping.
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And as you may know,
every package has a label here.
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And I don't know if you knew
or not that these are listed
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in the order of
predominance in the package.
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And so the first
one on the list means
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there's more of that item
in the box than any other item.
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So what do we have here?
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This one has sugar, number one,
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and it has corn
syrup, number three,
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and honey, number four,
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and then it has
some hydrogenated oil
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and some things like that.
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So even though it's in the store
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and it's a cold
cereal, it might not be
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the wisest choice
with all those sugars.
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And you can read
the nutrient analysis
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when you get a
little more familiar with.
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What it all means,
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the percentage for
the day and so forth.
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But this isn't
exactly the best choice
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with all that sugar.
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Actually shredded wheat
is a good choice of cereal
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because there's just whole wheat
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and that's all.
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You can see here that it says
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it's the natural
whole wheat product.
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Nutri-Grain golden wheat,
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there again it says it's
made from whole wheat and corn,
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so just be aware of
reading the ingredients
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and if the word "whole" is there
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which means it's from
the whole entire wheat.
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That's one way that you can know
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that you have a good quality
God's way type of cereal.
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And I'd like to
show you this chart
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that helps us to
remember what the difference is
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between white flour
and whole wheat flour is
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because it helps us a
lot to buy better choices.
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This is a kernel of wheat,
and it could represent rai
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or oats or any other grain.
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But it can be
divided into three parts.
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Actually, we have
the outer coverings
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over the whole kernel
which is called the bran.
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We have the germ,
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this is the life
giving part of the kernel,
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and that's where
it's rich in vitamin E,
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and minerals and vitamins,
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and this is
important to have this part.
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Then the whole heart,
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the central part
of the kernel of wheat
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is the starch and protein.
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So if you're just
eating the endosperm part,
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you're just not
getting the entire part
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of what God
planned for us to have,
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we need the fiber,
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and the
minerals, and the vitamins
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right along with the
starch and the protein.
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So we don't want
to pull nature apart,
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we want to just leave the food
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the way God intended
for it to work together.
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And then if you...
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So if you shop for products
that have the word W-H-O-L-E,
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whole grain, then
you know you're getting
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the entire kernel
all there together.
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So that's what
we want to emphasize
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with our breakfast
this morning is that...
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For morning that we
have a whole grain cereal.
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And if you remember
our weekly menu planner
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said to have like two
kinds of grains for breakfast,
00:08:49.66\00:08:52.33
so we have our whole wheat toast
00:08:52.36\00:08:54.30
and our granola for cereal.
00:08:54.33\00:08:57.03
And then the two kinds of fruit,
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we have high vitamin C
fruit and some other fruit.
00:08:59.87\00:09:02.87
And actually today we
even have some raisins
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to put on, and the milk.
00:09:05.31\00:09:07.88
We want to talk a
little bit right now
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about some of the milks, Pat,
if we can find the milks here.
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Dairy milks contain cholesterol,
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remember that
cholesterol is found
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only in animal products.
00:09:18.99\00:09:21.26
And if we want to
cut out the cholesterol,
00:09:21.29\00:09:24.13
which is kind of a culprit,
00:09:24.16\00:09:25.49
and sometimes a
problem with heart disease.
00:09:25.53\00:09:29.13
It is nice to know that
there are other kinds of milk
00:09:29.16\00:09:32.33
that you can drink.
00:09:32.37\00:09:33.80
And in God's way of
eating, it's plant foods.
00:09:33.84\00:09:36.81
And it comes from the
land and not from animals.
00:09:36.84\00:09:39.41
And so we just want to
look and shop in your town
00:09:39.44\00:09:43.91
to see if you can
find some non-dairy milk.
00:09:43.95\00:09:45.81
So one thing I
would like to tell you
00:09:45.85\00:09:47.32
about non-dairy milks is that
00:09:47.35\00:09:49.42
you can't expect to get
the same exact nutrient content
00:09:49.45\00:09:54.42
from the cow's milk.
00:09:54.46\00:09:55.79
Many times the
reason people feel
00:09:55.82\00:09:57.43
that's important to drink
milk is to get the protein,
00:09:57.46\00:10:00.60
and the calcium, the
riboflavin, which is B2,
00:10:00.63\00:10:05.47
and Vitamin B12,
which our bodies need.
00:10:05.50\00:10:08.80
So when you're choosing
your non-dairy milk products,
00:10:08.84\00:10:12.61
just check to see
00:10:12.64\00:10:13.98
if they have been
supplemented with the calcium.
00:10:14.01\00:10:16.91
Because if you were to feed
this kind of milk to a child
00:10:16.95\00:10:20.15
especially under two
00:10:20.18\00:10:21.52
who needs it for the
growth of their bones,
00:10:21.55\00:10:23.45
and the protein, and so forth,
00:10:23.49\00:10:25.35
it would be inadequate
unless it was fortified.
00:10:25.39\00:10:29.46
So if you're depending on milk
00:10:29.49\00:10:32.29
for these nutrients
like calcium and protein,
00:10:32.33\00:10:34.96
you need to be sure
that it does contain it
00:10:35.00\00:10:37.70
if you're using
tofu or soy type milk.
00:10:37.73\00:10:41.37
All right, so
that's our breakfast.
00:10:41.40\00:10:43.84
And we'll just take this away
00:10:43.87\00:10:46.57
and bring up our
hearty meal of the day,
00:10:46.61\00:10:50.18
our noon meal,
00:10:50.21\00:10:51.85
we're going to make
a sweet and sour tofu.
00:10:51.88\00:10:54.32
I don't know if
you're familiar with tofu,
00:10:54.35\00:10:56.22
but, it's available most
places in the supermarket.
00:10:56.25\00:11:00.29
Of course, it's
made from soybeans,
00:11:00.32\00:11:02.59
and it's a very
good protein food for you
00:11:02.62\00:11:05.86
without any cholesterol at all.
00:11:05.89\00:11:08.50
And it comes in a carton,
00:11:08.53\00:11:09.86
and you just
slit the carton open,
00:11:09.90\00:11:12.43
and then you will
have a liquid there,
00:11:12.47\00:11:14.67
it's just water,
and we pour it off,
00:11:14.70\00:11:16.44
and then we can work with it.
00:11:16.47\00:11:19.37
The recipes are in the
Cooking by the Book cookbook,
00:11:19.41\00:11:22.34
and at the end of the show
00:11:22.38\00:11:23.71
you'll find out how
you can order the book.
00:11:23.75\00:11:25.61
On page 126, we have the recipe
for the sweet and sour tofu.
00:11:25.65\00:11:30.29
And, of course, we're going
to serve that over brown rice.
00:11:30.32\00:11:33.02
And that recipe's on page 159.
00:11:33.05\00:11:36.26
We're going to talk
about cooking brown rice first
00:11:36.29\00:11:39.09
so that we can get that cooking.
00:11:39.13\00:11:40.70
We have the heat.
We're going to turn it on.
00:11:40.73\00:11:42.90
Here's a little
trick that you can do
00:11:42.93\00:11:44.57
when you cook brown rice.
00:11:44.60\00:11:46.40
If you don't like
rice that so sticky,
00:11:46.43\00:11:48.57
you can put the
rice in a dry skillet.
00:11:48.60\00:11:52.44
And just let it cook
for three or four minutes
00:11:52.47\00:11:56.44
on medium to high heat
and it will just dextrinize it
00:11:56.48\00:11:59.21
so that it will
be flaky all the time
00:11:59.25\00:12:03.12
and you won't have
to have sticky rice.
00:12:03.15\00:12:05.49
Okay, while we just...
00:12:05.52\00:12:06.86
Pat, why don't you
just come here and stir this
00:12:06.89\00:12:09.86
and dextrinize
this rice for me here.
00:12:09.89\00:12:11.93
And we'll just go ahead
00:12:11.96\00:12:13.29
and talk about cooking the rice.
00:12:13.33\00:12:15.03
Once you get the
rice dextrinizing,
00:12:15.06\00:12:18.17
just put the water in the pan...
00:12:18.20\00:12:19.63
And when you cook rice,
the rule of thumb is twice
00:12:19.67\00:12:22.84
as much water as you have rice.
00:12:22.87\00:12:25.07
So if you want to
cook one cup of rice,
00:12:25.11\00:12:27.58
you just bring two
cups of water to a boil.
00:12:27.61\00:12:30.68
We'll turn this
up on high heat here
00:12:30.71\00:12:33.35
and add just a little salt.
00:12:33.38\00:12:35.82
And then when
that comes to the boil,
00:12:35.85\00:12:37.52
the rice will be dextrinized,
and we'll pour it in there.
00:12:37.55\00:12:40.96
And then it'll just cook
for 45 minutes without peeking,
00:12:40.99\00:12:43.93
and it'll be ready to serve
under our sweet and sour tofu.
00:12:43.96\00:12:47.70
All right, let's take a
look at our tofu recipe,
00:12:47.73\00:12:50.37
sweet and sour tofu,
00:12:50.40\00:12:51.73
look at the
ingredient list here.
00:12:51.77\00:12:53.40
Okay, let's just first of all
get our rice cooking over here.
00:13:30.07\00:13:33.91
Our water came to the boil,
we dextrinized the rice here.
00:13:33.94\00:13:37.61
Thank you, Pat.
00:13:37.65\00:13:39.08
And it's kind of
got toasty looking,
00:13:39.11\00:13:40.78
we'll just let
it go right in here
00:13:40.82\00:13:42.18
to the boiling water
00:13:42.22\00:13:43.99
and we'll cover it,
put the lid on, don't peek,
00:13:44.02\00:13:48.66
and set your
timer for 45 minutes
00:13:48.69\00:13:51.13
and it will be
all ready for dinner.
00:13:51.16\00:13:54.00
All right, let's look
at the directions here
00:13:54.03\00:13:57.33
for our sweet and sour tofu.
00:13:57.37\00:13:59.63
We drain the
liquid off of this tofu
00:13:59.67\00:14:02.27
once we get that package open.
00:14:02.30\00:14:06.11
And it's just water again.
00:14:06.14\00:14:08.44
And we'll just blot it
00:14:08.48\00:14:09.98
to get the extra
water off of it here.
00:14:10.01\00:14:12.78
And now we want to
cut this into cubes
00:14:12.81\00:14:14.92
and put it on a cookie
sheet so that we can brown it
00:14:14.95\00:14:17.65
in the oven a little bit.
00:14:17.69\00:14:19.55
And we just want to get it
so that it won't fall apart,
00:14:19.59\00:14:23.79
it's kind of like
our sweet and sour dish.
00:14:23.83\00:14:26.49
And we're going to
take our knife here
00:14:26.53\00:14:28.63
and just cut this into chunks
00:14:28.66\00:14:31.57
and have it on a
cookie sheet for.
00:14:31.60\00:14:34.74
Let's spray the cookie
sheet with a little Pam,
00:14:34.77\00:14:37.44
so it doesn't stick here.
00:14:37.47\00:14:40.14
This is
actually olive oil spray,
00:14:40.18\00:14:43.75
just nice to use.
00:14:43.78\00:14:46.61
And we'll just cut
some one inch cubes.
00:14:46.65\00:14:49.72
And this will be nice to stir
00:14:53.32\00:14:55.76
into our sweet
and sour vegetables.
00:14:55.79\00:15:00.06
We have a little soy sauce
00:15:00.10\00:15:01.50
that we're going to
sprinkle on to these,
00:15:01.53\00:15:03.60
giving just a little flavor
00:15:03.63\00:15:05.73
and you set the oven temperature
00:15:05.77\00:15:07.37
at 450 degrees.
00:15:07.40\00:15:11.11
And let this just cook
00:15:11.14\00:15:12.74
while you're getting
the rest of the dish ready.
00:15:12.77\00:15:15.71
And this will
take about 30 minutes,
00:15:15.74\00:15:18.71
and then that'll stir
in at the last minute.
00:15:18.75\00:15:23.49
So we'll just sprinkle that
with a little soy sauce here.
00:15:23.52\00:15:29.22
Just to add a
little flavor to each one.
00:15:29.26\00:15:34.16
And this will go
in the oven, Pat,
00:15:34.20\00:15:35.83
at 450 for about 30 minutes.
00:15:35.86\00:15:41.57
And now we show you
what it looks like here,
00:15:41.60\00:15:43.71
it's been in the
oven for 30 minutes.
00:15:43.74\00:15:45.91
All right, and now it's
crispy, and it's browned,
00:15:45.94\00:15:48.78
and it's ready to go into
our sweet and sour recipe.
00:15:48.81\00:15:53.08
All right, we want to
saute the vegetables here.
00:15:53.11\00:15:55.38
The next step is
to use our skillet.
00:15:55.42\00:15:57.95
We'll turn the skillet on here.
00:15:57.99\00:15:59.82
And first of all,
00:15:59.85\00:16:01.19
we're going to cut the
following vegetables up,
00:16:01.22\00:16:04.76
which our little
genie already did for us.
00:16:04.79\00:16:07.33
And, Pam, I need to
get that cooking spray.
00:16:07.36\00:16:09.60
Oh here I find it.
00:16:09.63\00:16:10.97
Right here, we'll just
spray our pan just a little bit
00:16:11.00\00:16:14.07
and start adding the vegetables.
00:16:14.10\00:16:18.27
So we start with
bell peppers, the celery,
00:16:18.31\00:16:23.31
and we have some onions here.
00:16:23.35\00:16:26.25
All of these are the traditional
00:16:26.28\00:16:27.98
wok cook type things.
00:16:28.02\00:16:30.52
We'll just start with those
because they take the longest
00:16:30.55\00:16:34.59
to cook of anything.
00:16:34.62\00:16:37.63
And just toss those around
00:16:37.66\00:16:38.99
and just let those cook a little
00:16:39.03\00:16:40.36
before we cook the rest
of the ingredients with it.
00:16:40.40\00:16:43.97
And what we can do
00:16:44.00\00:16:45.33
while we're
just waiting for that
00:16:45.37\00:16:46.70
is to take the
starch, the cornstarch,
00:16:46.74\00:16:49.87
and mix it with a
half a cup of water,
00:16:49.90\00:16:51.81
so that will be the thickening.
00:16:51.84\00:16:53.17
Here we have a half
a cup of cornstarch,
00:16:53.21\00:16:56.44
and you could use
arrowroot powder or rice flour,
00:16:56.48\00:17:00.35
something that's the thickener
to make it slightly thick
00:17:00.38\00:17:03.35
once the
vegetables are heated up.
00:17:03.39\00:17:06.35
And that'll be
ready and waiting.
00:17:06.39\00:17:08.89
And it tells us
here to put the salt,
00:17:08.92\00:17:12.36
and tomato
sauce, and brown sugar
00:17:12.39\00:17:14.36
right into the skillet,
00:17:14.40\00:17:16.60
and we're still
waiting for our heat
00:17:16.63\00:17:19.23
here to kind of get
up and cook these things
00:17:19.27\00:17:23.30
so that we can get them
sauteed here a little bit.
00:17:23.34\00:17:28.64
Skillet is just
being a little bit slow
00:17:28.68\00:17:31.65
but we'll just hope that
it heats up quickly here.
00:17:31.68\00:17:37.25
While these colors are
starting to look really pretty,
00:17:37.29\00:17:40.26
and the simmering is on its
way and we can go ahead now.
00:17:40.29\00:17:44.43
And we'll add the
next three ingredients,
00:17:44.46\00:17:47.10
tomato sauce,
instead of ketchup,
00:17:47.13\00:17:49.50
most sweet and sour has ketchup,
00:17:49.53\00:17:51.30
which is kind of
full of sugar and vinegar,
00:17:51.33\00:17:53.34
we're using tomato sauce.
00:17:53.37\00:17:55.34
A little bit of brown
sugar, and that will give
00:17:55.37\00:17:58.14
just a little bit of sweetness.
00:17:58.17\00:18:00.94
We'll stir this around here.
00:18:00.98\00:18:03.58
And then tiny bit of salt.
00:18:03.61\00:18:06.98
And then when this
is mixed a little bit,
00:18:10.29\00:18:14.82
we're going to add whole can
00:18:14.86\00:18:16.62
including the juice of
the unsweetened pineapple.
00:18:16.66\00:18:21.96
That also adds a
little more sweetness
00:18:22.00\00:18:24.27
and makes it very
Hawaiian, Polynesian like.
00:18:24.30\00:18:28.24
Sweet and sour is always
nice with the pineapple in it.
00:18:28.27\00:18:31.77
When we get this
heated up real good,
00:18:31.81\00:18:34.18
then we'll add
the thickening agent,
00:18:34.21\00:18:36.08
and it will just
thicken, and gloss,
00:18:36.11\00:18:37.68
and just make this
real nice and pretty.
00:18:37.71\00:18:41.92
We're going to add the tomatoes
right at the last minute.
00:18:41.95\00:18:44.89
Here's the salt.
We'll go ahead and add it.
00:18:44.92\00:18:49.16
And then we'll add the
tofu right at the end here,
00:18:49.19\00:18:52.03
so that it will be all ready
to serve over our brown rice.
00:18:52.06\00:18:55.40
And I bet, Pat
could be bringing out
00:18:55.43\00:18:56.97
our brown rice here
00:18:57.00\00:18:58.33
while we're
getting this dish ready,
00:18:58.37\00:18:59.80
and then we can
move on to the next one
00:18:59.83\00:19:02.27
a little quicker here.
00:19:02.30\00:19:04.34
Let this simmer
just a little bit.
00:19:04.37\00:19:07.51
Add the tomatoes.
00:19:07.54\00:19:10.85
And let's try the
thickening agent now
00:19:10.88\00:19:13.21
and see if that
will do its trick.
00:19:13.25\00:19:15.05
Looking very colorful.
00:19:19.35\00:19:22.06
And all of God's foods
are very colorful and pretty.
00:19:22.09\00:19:25.93
We're going to be
serving this over brown rice.
00:19:25.96\00:19:28.66
And so we have
lots of vegetables
00:19:28.70\00:19:31.37
and the protein from the tofu
00:19:31.40\00:19:33.40
mixed with the
protein from the rice
00:19:33.44\00:19:36.71
without any cholesterol at all.
00:19:36.74\00:19:39.31
We'll be eating God's way.
00:19:39.34\00:19:40.88
And as you know,
00:19:40.91\00:19:42.31
this is a
carbohydrate-based meal.
00:19:42.34\00:19:46.78
First, we put all of the
grains as the base of our meal,
00:19:46.82\00:19:50.12
rice on the plate,
00:19:50.15\00:19:51.49
and then we'll
have our vegetables
00:19:51.52\00:19:53.96
and our protein here.
00:19:53.99\00:19:55.66
So we're just waiting here
for this juice to thicken up
00:19:55.69\00:20:00.10
so that we can have it
00:20:00.13\00:20:02.60
a little bit
thick and clear here.
00:20:02.63\00:20:06.17
And then this is one
of my favorite things
00:20:06.20\00:20:08.50
to serve for some meals
00:20:08.54\00:20:10.81
like in the middle of
the week or on the weekend.
00:20:10.84\00:20:16.44
And we've had
lots of compliments
00:20:16.48\00:20:18.31
from this recipe
00:20:18.35\00:20:20.18
because it's so
simple and nourishing to fix.
00:20:20.22\00:20:23.49
The tofu, when
it's been in the oven
00:20:23.52\00:20:24.99
and baked a little bit
then doesn't crumble apart.
00:20:25.02\00:20:28.32
Isn't this a
beautiful, colorful dish
00:20:28.36\00:20:30.79
when it's all ready?
00:20:30.83\00:20:32.39
And you can see that it
serves a lot of people here.
00:20:32.43\00:20:37.00
Okay, so let's just go
ahead and clear this away.
00:20:37.03\00:20:39.90
And we don't want to
forget the lemon juice here
00:20:39.93\00:20:43.94
that gives it
just a little tartness.
00:20:43.97\00:20:45.84
And then it's
just about ready here
00:20:49.41\00:20:51.35
as soon as we stir it
up, get this all mixed.
00:20:51.38\00:20:54.75
We'll put some over our rice
00:20:54.78\00:20:56.35
and it will look so beautiful
for our main dish meal,
00:20:56.38\00:21:00.99
eating God's way.
00:21:01.02\00:21:03.19
If we serve this with a salad.
00:21:03.22\00:21:04.96
That's just about all you need
with some whole wheat bread.
00:21:08.10\00:21:13.44
Put the salad here,
00:21:13.47\00:21:17.67
and this is a
nice colorful meal.
00:21:17.71\00:21:21.08
Bell peppers and
tofu, tomatoes and pineapple
00:21:24.21\00:21:29.95
that little bit of tartness
in with the refreshing...
00:21:29.98\00:21:34.32
You don't feel heavy and groggy
00:21:34.36\00:21:36.32
after you eat a meal
of lots of vegetables.
00:21:36.36\00:21:39.23
It's just very lovely.
00:21:39.26\00:21:43.43
So our meal for
this meal is complete.
00:21:43.47\00:21:47.40
And we hope that
you'll try this recipe
00:21:47.44\00:21:49.87
as soon as you can.
00:21:49.90\00:21:51.57
All right, Pat, we'll just take
00:21:51.61\00:21:54.28
these other things here and...
00:21:54.31\00:21:58.81
Let's just leave the salad
right here, we can just enjoy,
00:21:58.85\00:22:01.68
we've got some
pretty salad here.
00:22:01.72\00:22:03.72
We've got our first
two meals of the day,
00:22:03.75\00:22:05.45
we'll just turn off
our sweet and sour here.
00:22:05.49\00:22:08.36
And for the evening meal,
00:22:08.39\00:22:14.00
we're going to...
00:22:14.03\00:22:15.36
Well, before I
do the evening meal,
00:22:15.40\00:22:17.00
let me just show you the dessert
00:22:17.03\00:22:18.70
that we would
make with this dinner,
00:22:18.73\00:22:21.80
its Polynesian bars.
00:22:21.84\00:22:26.21
And these are
completely sugar free
00:22:26.24\00:22:28.84
as far as refined
sugar is concerned.
00:22:28.88\00:22:31.58
And these have dates fillings,
it's kind of like date bars
00:22:31.61\00:22:34.52
with the crumble mixture
on the top and the bottom,
00:22:34.55\00:22:37.39
and this date
pineapple mixture in the middle.
00:22:37.42\00:22:40.56
All right, we're going to
make these Polynesian bars
00:22:40.59\00:22:43.26
without any sugar.
00:22:43.29\00:22:44.63
They're very delicious,
00:22:44.66\00:22:45.99
it's the dates
that make them sweet.
00:22:46.03\00:22:47.36
We have the recipe here
on page 227 of our cookbook.
00:22:47.40\00:22:51.03
And dates are the big thing.
00:22:51.07\00:22:53.50
We're going to simmer
the dates just a little bit.
00:22:53.54\00:22:57.21
And let's read the
ingredients for the filling.
00:22:57.24\00:22:59.54
So you can just kind of
play around with the recipe
00:23:38.51\00:23:40.88
and add and
make some fun things.
00:23:40.92\00:23:43.85
Right, so you would like...
00:23:43.89\00:23:45.32
You just need to buy some dates,
00:23:45.35\00:23:47.39
and you either chop them,
00:23:47.42\00:23:48.76
we have some
chopped dates here already,
00:23:48.79\00:23:50.99
and we have simmered
these already in the pan.
00:23:51.03\00:23:53.76
The directions say here
00:23:53.80\00:23:55.13
to just make it soft
in a pan on the stove.
00:23:55.16\00:24:01.60
But we've done this
ahead to save a little time,
00:24:01.64\00:24:03.81
but you'd put the
dates, and the pineapple,
00:24:03.84\00:24:06.34
and the little
bit of juice in there,
00:24:06.37\00:24:08.01
and you just slowly work that
00:24:08.04\00:24:09.38
until it comes
out just like this
00:24:09.41\00:24:11.78
so it's all softened and ready.
00:24:11.81\00:24:13.58
So this will be the filling
00:24:13.62\00:24:14.95
that we're going to
spread in the middle.
00:24:14.98\00:24:16.79
And naturally,
it's already sweet.
00:24:16.82\00:24:18.25
We have not
added any sugar at all,
00:24:18.29\00:24:20.96
use just a little
bit of orange juice
00:24:20.99\00:24:22.99
for the sweetening.
00:24:23.02\00:24:24.99
Right, now for the
crumbled part of it,
00:24:25.03\00:24:27.06
we'll just use this
kitchen machine here
00:24:27.10\00:24:29.56
with the wire whips.
00:24:29.60\00:24:30.93
If you have a kitchen
machine with wire whips,
00:24:30.97\00:24:33.00
it's really quicker.
00:24:33.03\00:24:35.84
But if you don't, just
mix it in a bowl with a spoon.
00:24:35.87\00:24:38.57
And it calls for
three fourths cup
00:24:38.61\00:24:40.21
of whole wheat flour
00:24:40.24\00:24:41.78
and also the three
fourths cup of rolled oats.
00:24:41.81\00:24:46.68
And we add
00:24:46.72\00:24:48.08
a fourth of a teaspoon of salt,
00:24:48.12\00:24:52.72
and a little bit of chopped nuts
00:24:52.75\00:24:54.09
we're choosing to add,
00:24:54.12\00:24:55.46
it's one of the optional
items, and the shredded coconut,
00:24:55.49\00:24:58.33
we're just adding
all the options today.
00:24:58.36\00:25:00.90
And just to make
that a little bit sticky
00:25:00.93\00:25:03.67
like a crumble
mixture, we're going to add
00:25:03.70\00:25:05.40
just a little
bit of orange juice
00:25:05.43\00:25:07.67
to make it glumpy,
but not to be so sticky
00:25:07.70\00:25:10.34
that it's going to
be like a granola bar.
00:25:10.37\00:25:12.74
Okay, want a little bit more,
00:25:18.15\00:25:19.75
we want to just
to glump together
00:25:19.78\00:25:21.18
just a little bit more
here so that it will crumble.
00:25:21.22\00:25:25.09
All right, that
looks pretty good.
00:25:30.93\00:25:35.03
We'll just layer
this now on the pan.
00:25:35.06\00:25:37.07
And we'll be ready to
bake these in the oven.
00:25:40.34\00:25:45.37
Spray your pan a little bit
00:25:45.41\00:25:47.44
with your nonstick spray
00:25:47.48\00:25:52.51
or a lightly with a little oil.
00:25:52.55\00:25:55.72
Half of the crumble
mixture goes into the pan,
00:25:55.75\00:25:58.45
the bottom of the pan.
00:25:58.49\00:26:02.46
And again this is
all whole ingredients.
00:26:02.49\00:26:05.89
Everything that we cook
00:26:05.93\00:26:07.26
we try to use whole
wheat flour and oats.
00:26:07.30\00:26:11.03
Oatmeal is a very
good natural food.
00:26:11.07\00:26:13.70
Nothing's been removed,
00:26:13.74\00:26:15.07
it's just been
pre-cooked a little bit
00:26:15.10\00:26:17.44
so that it will cook quicker
00:26:17.47\00:26:19.74
when you make it for breakfast
or use it in your cooking.
00:26:19.77\00:26:22.91
Next, we spread the
pineapple date mixture
00:26:22.94\00:26:27.18
in the middle.
00:26:27.22\00:26:29.65
And then spread it out
and sort of pat it down.
00:26:29.68\00:26:35.12
I make these, and
you can even freeze these
00:26:35.16\00:26:37.96
and keep them for later,
00:26:37.99\00:26:41.46
put them in the lunches,
00:26:41.50\00:26:44.20
serve them for
dessert at your dinner meal,
00:26:44.23\00:26:48.80
that's the one we were
showing with our meal today.
00:26:48.84\00:26:51.97
All right, we're going to put
00:26:52.01\00:26:53.34
the crumble mixture over the top
00:26:53.38\00:26:54.74
and bake it in the
oven at 350 for 30 minutes.
00:26:54.78\00:26:58.51
And then out from the oven
00:26:58.55\00:26:59.98
pops our beautiful
finished Polynesian bars
00:27:00.02\00:27:02.65
ready for the
table with no added sugar
00:27:02.68\00:27:05.39
and made from the
whole grains, God's way.
00:27:05.42\00:27:08.32
We just want to thank you
00:27:08.36\00:27:09.69
for joining us on
Food For Thought today.
00:27:09.72\00:27:11.79
This program is sponsored
00:27:11.83\00:27:13.16
by Three Angels
Broadcasting Network.
00:27:13.19\00:27:15.76
Your prayers and
financial support
00:27:15.80\00:27:17.27
are greatly appreciated.
00:27:17.30\00:27:18.77
If you've enjoyed the recipes
00:27:21.94\00:27:23.27
and cooking
tips in this program,
00:27:23.30\00:27:24.67
you want to order our
00:27:24.71\00:27:26.04
Food For Thought resource sheet.
00:27:26.07\00:27:27.68
We'll tell you how you
can order the cookbooks
00:27:27.71\00:27:29.28
you've seen
used on this program.
00:27:29.31\00:27:31.11
Along with other information
00:27:31.15\00:27:32.48
that will help you cook helpful,
00:27:32.51\00:27:33.85
attractive vegetarian meals.
00:27:33.88\00:27:35.48
For your free copy of our
00:27:35.52\00:27:36.85
Food For Thought resource sheet,
00:27:36.89\00:27:38.29
please write to us
at Food For Thought.
00:27:38.32\00:27:40.72
P.O. Box 220, West
Frankfort, Illinois 62896
00:27:40.76\00:27:44.99
or call 618-627-4651.
00:27:45.03\00:27:49.76