Participants: Marcella Lynch
Series Code: FFT
Program Code: FFT000002
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00:01 Does it matter what I eat, when I eat, and how much I eat?
00:05 Stay tuned to discover menu planning for a day, 00:08 God's way. 00:27 Hello, I'm Marcella Lynch, 00:28 and welcome to Food For Thought, 00:30 the cooking program that teaches God's eating plan 00:33 as unfolded through scripture 00:35 and through an understanding of God's other book, 00:38 the book of nature. 00:40 Every machine needs a special kind of fuel 00:42 according to the manufacturer's instructions 00:45 and my body is no exception. 00:47 If I believe that God created me, 00:49 I ought to go to His instruction manual 00:52 to find out what fuel is best for my body. 00:55 And I've had the privilege here at 3ABN this morning 00:58 of taking an early morning walk, 01:00 and I just wanted to share 01:01 these beautiful wild flowers with you. 01:03 And I think they're going to look gorgeous 01:05 in our country kitchen today. 01:08 And that's what our show is all about, it's God's way. 01:11 And featuring His way of eating. 01:14 And to start our class today, 01:16 I'd like to tell you an exciting promise of health 01:19 that God made to His people about 3,000 years ago. 01:24 The story is recorded 01:25 in the Old Testament Book of Exodus. 01:27 The Israelites had left Egypt 01:29 and they were being led by Moses 01:31 to the promised land of Canaan. 01:33 After 400 years of captivity, 01:36 and they had crossed the Red Sea 01:37 where they had witnessed the miracle of being saved 01:40 from Pharaoh's arm, and they made a path 01:44 and traveled on through the water. 01:46 And for three days, they were in the wilderness 01:49 and found no water to drink. 01:52 Well, when they finally came to Mara, 01:55 they found water but it was bitter, 01:57 and they couldn't drink it. 01:59 Well, the people grumbled, 02:00 and God showed Moses a piece of wood. 02:03 While Moses threw it into the water 02:04 as God had said, and the water became sweet. 02:08 And there it was that God made a decree 02:10 or a promise to them relating to health. 02:14 And this wonderful promise 02:15 is recorded in Exodus 15:26. 02:20 And said, "If you diligently heed 02:22 the voice of the Lord your God 02:25 and do what is right in His sight, 02:28 give ear to His commandments and keep all His statutes, 02:31 I will put none of the diseases on you 02:35 which I have brought on the Egyptians. 02:38 For I am the Lord who heals you." 02:41 And we can claim this promise also 02:43 if we seek God's will in our lives 02:45 and follow His ways as we learn about them, 02:49 He honors our loyalty to Him. 02:51 He gives health laws to follow 02:54 just as He gives spiritual laws. 02:56 Let's explore His health laws together. 02:59 God's Word teaches me that grains, and fruits, 03:02 and nuts, and vegetables 03:04 constitute the diet chosen for us by our creator. 03:08 And these food prepared 03:09 in a simple and nourishing manner 03:12 are the most healthful and nourishing. 03:16 So today we're going to cook a breakfast, a noon meal, 03:19 and an evening meal according to God's plan. 03:23 And by the way, you may want to get out a notepad 03:25 and jot down some recipes 03:28 that we're going to scroll through the screen 03:30 in case you'd like to copy it down. 03:32 Before we start cooking today, 03:34 we just want to take a look at a weekly menu planner. 03:38 When you cook God's way, you use whole foods 03:41 just the way they come from the land, 03:42 and you don't just run to the grocery store 03:45 and grab boxes of this and that, 03:47 and you just use whole grains, 03:49 fruits, and vegetables, nuts, and seeds. 03:52 And it's nice to plan ahead. 03:55 And I like to use the weekly menu planner. 03:58 And we do have all of these recipes and instructions 04:02 in our book called Cooking by the Book. 04:04 And here we have the weekly menu planner, 04:07 and it helps us to see how to formulate the menus 04:10 for the entire week. 04:11 And so the breakfast is shown here 04:14 as some kind of bread, 04:17 one vitamin C fruit, and another kind of a fruit, 04:22 whole grain cereal or a protein food, 04:25 and some kind of milk or milk equivalent. 04:27 We're going to be talking about a nice breakfast. 04:30 And then the main dish meal includes an entree, 04:35 one leafy green vegetable, one other vegetable, 04:39 and a raw vegetable salad, and then, of course, 04:42 whole grain bread again, and some milk, 04:45 and a simple dessert if you like. 04:48 And the rule of thumb 04:50 is to eat like a king for breakfast, 04:52 and like a prince at noon, 04:54 and like a pauper for the evening. 04:57 And so you'll see that our weekly menu planner here 04:59 advices us to eat very lightly in the evening, 05:03 either soup or salad 05:04 with some kind of bread or crackers, 05:06 that's just about all we need in the evening 05:08 because our daily journey is finished 05:10 and we need to eat lightly. 05:14 All right, we're ready to cook, 05:15 and we're going to make some recipes for breakfast, 05:19 and for noon meal, and evening meal. 05:21 And my friend, Pat, here is going to assist me. 05:23 Hi, Pat. Hi. 05:25 And thank you for helping and for being our little genie 05:27 to get everything ready so beautifully. 05:30 And we're just going to move these 05:31 beautiful flowers out of the way, 05:33 so that we can have more room to cook here. 05:39 And take a look at some things here 05:41 that are eating God's way for breakfast. 05:44 And just remember to eat like a king for breakfast. 05:47 We need to eat a nice hearty breakfast. 05:50 So just when you're in a hurry 05:51 and you don't have a lot of time, 05:53 we need to learn how to select healthy cold cereal, 05:56 so we have a granola here. 05:58 And we're going to just talk about cold cereals 06:00 for a little bit here. 06:02 Pat's brought us some interesting samples 06:04 that we just found in the supermarket here. 06:08 It's important that we read labels 06:10 when we're shopping. 06:11 And as you may know, every package has a label here. 06:14 And I don't know if you knew or not that these are listed 06:17 in the order of predominance in the package. 06:20 And so the first one on the list means 06:22 there's more of that item in the box than any other item. 06:26 So what do we have here? 06:27 This one has sugar, number one, 06:29 and it has corn syrup, number three, 06:32 and honey, number four, 06:34 and then it has some hydrogenated oil 06:37 and some things like that. 06:39 So even though it's in the store 06:42 and it's a cold cereal, it might not be 06:44 the wisest choice with all those sugars. 06:46 And you can read the nutrient analysis 06:48 when you get a little more familiar with. 06:50 What it all means, 06:52 the percentage for the day and so forth. 06:53 But this isn't exactly the best choice 06:55 with all that sugar. 06:57 Actually shredded wheat is a good choice of cereal 07:00 because there's just whole wheat 07:01 and that's all. 07:03 You can see here that it says 07:04 it's the natural whole wheat product. 07:07 Nutri-Grain golden wheat, 07:08 there again it says it's made from whole wheat and corn, 07:11 so just be aware of reading the ingredients 07:14 and if the word "whole" is there 07:16 which means it's from the whole entire wheat. 07:18 That's one way that you can know 07:20 that you have a good quality God's way type of cereal. 07:24 And I'd like to show you this chart 07:27 that helps us to remember what the difference is 07:29 between white flour and whole wheat flour is 07:34 because it helps us a lot to buy better choices. 07:40 This is a kernel of wheat, and it could represent rai 07:43 or oats or any other grain. 07:45 But it can be divided into three parts. 07:48 Actually, we have the outer coverings 07:50 over the whole kernel which is called the bran. 07:53 We have the germ, 07:55 this is the life giving part of the kernel, 07:57 and that's where it's rich in vitamin E, 08:00 and minerals and vitamins, 08:02 and this is important to have this part. 08:04 Then the whole heart, 08:06 the central part of the kernel of wheat 08:09 is the starch and protein. 08:11 So if you're just eating the endosperm part, 08:14 you're just not getting the entire part 08:16 of what God planned for us to have, 08:18 we need the fiber, 08:19 and the minerals, and the vitamins 08:21 right along with the starch and the protein. 08:24 So we don't want to pull nature apart, 08:25 we want to just leave the food 08:27 the way God intended for it to work together. 08:29 And then if you... 08:31 So if you shop for products that have the word W-H-O-L-E, 08:35 whole grain, then you know you're getting 08:36 the entire kernel all there together. 08:40 So that's what we want to emphasize 08:41 with our breakfast this morning is that... 08:44 For morning that we have a whole grain cereal. 08:47 And if you remember our weekly menu planner 08:49 said to have like two kinds of grains for breakfast, 08:52 so we have our whole wheat toast 08:54 and our granola for cereal. 08:57 And then the two kinds of fruit, 08:59 we have high vitamin C fruit and some other fruit. 09:02 And actually today we even have some raisins 09:05 to put on, and the milk. 09:07 We want to talk a little bit right now 09:09 about some of the milks, Pat, if we can find the milks here. 09:15 Dairy milks contain cholesterol, 09:17 remember that cholesterol is found 09:18 only in animal products. 09:21 And if we want to cut out the cholesterol, 09:24 which is kind of a culprit, 09:25 and sometimes a problem with heart disease. 09:29 It is nice to know that there are other kinds of milk 09:32 that you can drink. 09:33 And in God's way of eating, it's plant foods. 09:36 And it comes from the land and not from animals. 09:39 And so we just want to look and shop in your town 09:43 to see if you can find some non-dairy milk. 09:45 So one thing I would like to tell you 09:47 about non-dairy milks is that 09:49 you can't expect to get the same exact nutrient content 09:54 from the cow's milk. 09:55 Many times the reason people feel 09:57 that's important to drink milk is to get the protein, 10:00 and the calcium, the riboflavin, which is B2, 10:05 and Vitamin B12, which our bodies need. 10:08 So when you're choosing your non-dairy milk products, 10:12 just check to see 10:14 if they have been supplemented with the calcium. 10:16 Because if you were to feed this kind of milk to a child 10:20 especially under two 10:21 who needs it for the growth of their bones, 10:23 and the protein, and so forth, 10:25 it would be inadequate unless it was fortified. 10:29 So if you're depending on milk 10:32 for these nutrients like calcium and protein, 10:35 you need to be sure that it does contain it 10:37 if you're using tofu or soy type milk. 10:41 All right, so that's our breakfast. 10:43 And we'll just take this away 10:46 and bring up our hearty meal of the day, 10:50 our noon meal, 10:51 we're going to make a sweet and sour tofu. 10:54 I don't know if you're familiar with tofu, 10:56 but, it's available most places in the supermarket. 11:00 Of course, it's made from soybeans, 11:02 and it's a very good protein food for you 11:05 without any cholesterol at all. 11:08 And it comes in a carton, 11:09 and you just slit the carton open, 11:12 and then you will have a liquid there, 11:14 it's just water, and we pour it off, 11:16 and then we can work with it. 11:19 The recipes are in the Cooking by the Book cookbook, 11:22 and at the end of the show 11:23 you'll find out how you can order the book. 11:25 On page 126, we have the recipe for the sweet and sour tofu. 11:30 And, of course, we're going to serve that over brown rice. 11:33 And that recipe's on page 159. 11:36 We're going to talk about cooking brown rice first 11:39 so that we can get that cooking. 11:40 We have the heat. We're going to turn it on. 11:42 Here's a little trick that you can do 11:44 when you cook brown rice. 11:46 If you don't like rice that so sticky, 11:48 you can put the rice in a dry skillet. 11:52 And just let it cook for three or four minutes 11:56 on medium to high heat and it will just dextrinize it 11:59 so that it will be flaky all the time 12:03 and you won't have to have sticky rice. 12:05 Okay, while we just... 12:06 Pat, why don't you just come here and stir this 12:09 and dextrinize this rice for me here. 12:11 And we'll just go ahead 12:13 and talk about cooking the rice. 12:15 Once you get the rice dextrinizing, 12:18 just put the water in the pan... 12:19 And when you cook rice, the rule of thumb is twice 12:22 as much water as you have rice. 12:25 So if you want to cook one cup of rice, 12:27 you just bring two cups of water to a boil. 12:30 We'll turn this up on high heat here 12:33 and add just a little salt. 12:35 And then when that comes to the boil, 12:37 the rice will be dextrinized, and we'll pour it in there. 12:40 And then it'll just cook for 45 minutes without peeking, 12:43 and it'll be ready to serve under our sweet and sour tofu. 12:47 All right, let's take a look at our tofu recipe, 12:50 sweet and sour tofu, 12:51 look at the ingredient list here. 13:30 Okay, let's just first of all get our rice cooking over here. 13:33 Our water came to the boil, we dextrinized the rice here. 13:37 Thank you, Pat. 13:39 And it's kind of got toasty looking, 13:40 we'll just let it go right in here 13:42 to the boiling water 13:44 and we'll cover it, put the lid on, don't peek, 13:48 and set your timer for 45 minutes 13:51 and it will be all ready for dinner. 13:54 All right, let's look at the directions here 13:57 for our sweet and sour tofu. 13:59 We drain the liquid off of this tofu 14:02 once we get that package open. 14:06 And it's just water again. 14:08 And we'll just blot it 14:10 to get the extra water off of it here. 14:12 And now we want to cut this into cubes 14:14 and put it on a cookie sheet so that we can brown it 14:17 in the oven a little bit. 14:19 And we just want to get it so that it won't fall apart, 14:23 it's kind of like our sweet and sour dish. 14:26 And we're going to take our knife here 14:28 and just cut this into chunks 14:31 and have it on a cookie sheet for. 14:34 Let's spray the cookie sheet with a little Pam, 14:37 so it doesn't stick here. 14:40 This is actually olive oil spray, 14:43 just nice to use. 14:46 And we'll just cut some one inch cubes. 14:53 And this will be nice to stir 14:55 into our sweet and sour vegetables. 15:00 We have a little soy sauce 15:01 that we're going to sprinkle on to these, 15:03 giving just a little flavor 15:05 and you set the oven temperature 15:07 at 450 degrees. 15:11 And let this just cook 15:12 while you're getting the rest of the dish ready. 15:15 And this will take about 30 minutes, 15:18 and then that'll stir in at the last minute. 15:23 So we'll just sprinkle that with a little soy sauce here. 15:29 Just to add a little flavor to each one. 15:34 And this will go in the oven, Pat, 15:35 at 450 for about 30 minutes. 15:41 And now we show you what it looks like here, 15:43 it's been in the oven for 30 minutes. 15:45 All right, and now it's crispy, and it's browned, 15:48 and it's ready to go into our sweet and sour recipe. 15:53 All right, we want to saute the vegetables here. 15:55 The next step is to use our skillet. 15:57 We'll turn the skillet on here. 15:59 And first of all, 16:01 we're going to cut the following vegetables up, 16:04 which our little genie already did for us. 16:07 And, Pam, I need to get that cooking spray. 16:09 Oh here I find it. 16:11 Right here, we'll just spray our pan just a little bit 16:14 and start adding the vegetables. 16:18 So we start with bell peppers, the celery, 16:23 and we have some onions here. 16:26 All of these are the traditional 16:28 wok cook type things. 16:30 We'll just start with those because they take the longest 16:34 to cook of anything. 16:37 And just toss those around 16:39 and just let those cook a little 16:40 before we cook the rest of the ingredients with it. 16:44 And what we can do 16:45 while we're just waiting for that 16:46 is to take the starch, the cornstarch, 16:49 and mix it with a half a cup of water, 16:51 so that will be the thickening. 16:53 Here we have a half a cup of cornstarch, 16:56 and you could use arrowroot powder or rice flour, 17:00 something that's the thickener to make it slightly thick 17:03 once the vegetables are heated up. 17:06 And that'll be ready and waiting. 17:08 And it tells us here to put the salt, 17:12 and tomato sauce, and brown sugar 17:14 right into the skillet, 17:16 and we're still waiting for our heat 17:19 here to kind of get up and cook these things 17:23 so that we can get them sauteed here a little bit. 17:28 Skillet is just being a little bit slow 17:31 but we'll just hope that it heats up quickly here. 17:37 While these colors are starting to look really pretty, 17:40 and the simmering is on its way and we can go ahead now. 17:44 And we'll add the next three ingredients, 17:47 tomato sauce, instead of ketchup, 17:49 most sweet and sour has ketchup, 17:51 which is kind of full of sugar and vinegar, 17:53 we're using tomato sauce. 17:55 A little bit of brown sugar, and that will give 17:58 just a little bit of sweetness. 18:00 We'll stir this around here. 18:03 And then tiny bit of salt. 18:10 And then when this is mixed a little bit, 18:14 we're going to add whole can 18:16 including the juice of the unsweetened pineapple. 18:22 That also adds a little more sweetness 18:24 and makes it very Hawaiian, Polynesian like. 18:28 Sweet and sour is always nice with the pineapple in it. 18:31 When we get this heated up real good, 18:34 then we'll add the thickening agent, 18:36 and it will just thicken, and gloss, 18:37 and just make this real nice and pretty. 18:41 We're going to add the tomatoes right at the last minute. 18:44 Here's the salt. We'll go ahead and add it. 18:49 And then we'll add the tofu right at the end here, 18:52 so that it will be all ready to serve over our brown rice. 18:55 And I bet, Pat could be bringing out 18:57 our brown rice here 18:58 while we're getting this dish ready, 18:59 and then we can move on to the next one 19:02 a little quicker here. 19:04 Let this simmer just a little bit. 19:07 Add the tomatoes. 19:10 And let's try the thickening agent now 19:13 and see if that will do its trick. 19:19 Looking very colorful. 19:22 And all of God's foods are very colorful and pretty. 19:25 We're going to be serving this over brown rice. 19:28 And so we have lots of vegetables 19:31 and the protein from the tofu 19:33 mixed with the protein from the rice 19:36 without any cholesterol at all. 19:39 We'll be eating God's way. 19:40 And as you know, 19:42 this is a carbohydrate-based meal. 19:46 First, we put all of the grains as the base of our meal, 19:50 rice on the plate, 19:51 and then we'll have our vegetables 19:53 and our protein here. 19:55 So we're just waiting here for this juice to thicken up 20:00 so that we can have it 20:02 a little bit thick and clear here. 20:06 And then this is one of my favorite things 20:08 to serve for some meals 20:10 like in the middle of the week or on the weekend. 20:16 And we've had lots of compliments 20:18 from this recipe 20:20 because it's so simple and nourishing to fix. 20:23 The tofu, when it's been in the oven 20:25 and baked a little bit then doesn't crumble apart. 20:28 Isn't this a beautiful, colorful dish 20:30 when it's all ready? 20:32 And you can see that it serves a lot of people here. 20:37 Okay, so let's just go ahead and clear this away. 20:39 And we don't want to forget the lemon juice here 20:43 that gives it just a little tartness. 20:49 And then it's just about ready here 20:51 as soon as we stir it up, get this all mixed. 20:54 We'll put some over our rice 20:56 and it will look so beautiful for our main dish meal, 21:01 eating God's way. 21:03 If we serve this with a salad. 21:08 That's just about all you need with some whole wheat bread. 21:13 Put the salad here, 21:17 and this is a nice colorful meal. 21:24 Bell peppers and tofu, tomatoes and pineapple 21:29 that little bit of tartness in with the refreshing... 21:34 You don't feel heavy and groggy 21:36 after you eat a meal of lots of vegetables. 21:39 It's just very lovely. 21:43 So our meal for this meal is complete. 21:47 And we hope that you'll try this recipe 21:49 as soon as you can. 21:51 All right, Pat, we'll just take 21:54 these other things here and... 21:58 Let's just leave the salad right here, we can just enjoy, 22:01 we've got some pretty salad here. 22:03 We've got our first two meals of the day, 22:05 we'll just turn off our sweet and sour here. 22:08 And for the evening meal, 22:14 we're going to... 22:15 Well, before I do the evening meal, 22:17 let me just show you the dessert 22:18 that we would make with this dinner, 22:21 its Polynesian bars. 22:26 And these are completely sugar free 22:28 as far as refined sugar is concerned. 22:31 And these have dates fillings, it's kind of like date bars 22:34 with the crumble mixture on the top and the bottom, 22:37 and this date pineapple mixture in the middle. 22:40 All right, we're going to make these Polynesian bars 22:43 without any sugar. 22:44 They're very delicious, 22:46 it's the dates that make them sweet. 22:47 We have the recipe here on page 227 of our cookbook. 22:51 And dates are the big thing. 22:53 We're going to simmer the dates just a little bit. 22:57 And let's read the ingredients for the filling. 23:38 So you can just kind of play around with the recipe 23:40 and add and make some fun things. 23:43 Right, so you would like... 23:45 You just need to buy some dates, 23:47 and you either chop them, 23:48 we have some chopped dates here already, 23:51 and we have simmered these already in the pan. 23:53 The directions say here 23:55 to just make it soft in a pan on the stove. 24:01 But we've done this ahead to save a little time, 24:03 but you'd put the dates, and the pineapple, 24:06 and the little bit of juice in there, 24:08 and you just slowly work that 24:09 until it comes out just like this 24:11 so it's all softened and ready. 24:13 So this will be the filling 24:14 that we're going to spread in the middle. 24:16 And naturally, it's already sweet. 24:18 We have not added any sugar at all, 24:20 use just a little bit of orange juice 24:23 for the sweetening. 24:25 Right, now for the crumbled part of it, 24:27 we'll just use this kitchen machine here 24:29 with the wire whips. 24:30 If you have a kitchen machine with wire whips, 24:33 it's really quicker. 24:35 But if you don't, just mix it in a bowl with a spoon. 24:38 And it calls for three fourths cup 24:40 of whole wheat flour 24:41 and also the three fourths cup of rolled oats. 24:46 And we add 24:48 a fourth of a teaspoon of salt, 24:52 and a little bit of chopped nuts 24:54 we're choosing to add, 24:55 it's one of the optional items, and the shredded coconut, 24:58 we're just adding all the options today. 25:00 And just to make that a little bit sticky 25:03 like a crumble mixture, we're going to add 25:05 just a little bit of orange juice 25:07 to make it glumpy, but not to be so sticky 25:10 that it's going to be like a granola bar. 25:18 Okay, want a little bit more, 25:19 we want to just to glump together 25:21 just a little bit more here so that it will crumble. 25:30 All right, that looks pretty good. 25:35 We'll just layer this now on the pan. 25:40 And we'll be ready to bake these in the oven. 25:45 Spray your pan a little bit 25:47 with your nonstick spray 25:52 or a lightly with a little oil. 25:55 Half of the crumble mixture goes into the pan, 25:58 the bottom of the pan. 26:02 And again this is all whole ingredients. 26:05 Everything that we cook 26:07 we try to use whole wheat flour and oats. 26:11 Oatmeal is a very good natural food. 26:13 Nothing's been removed, 26:15 it's just been pre-cooked a little bit 26:17 so that it will cook quicker 26:19 when you make it for breakfast or use it in your cooking. 26:22 Next, we spread the pineapple date mixture 26:27 in the middle. 26:29 And then spread it out and sort of pat it down. 26:35 I make these, and you can even freeze these 26:37 and keep them for later, 26:41 put them in the lunches, 26:44 serve them for dessert at your dinner meal, 26:48 that's the one we were showing with our meal today. 26:52 All right, we're going to put 26:53 the crumble mixture over the top 26:54 and bake it in the oven at 350 for 30 minutes. 26:58 And then out from the oven 27:00 pops our beautiful finished Polynesian bars 27:02 ready for the table with no added sugar 27:05 and made from the whole grains, God's way. 27:08 We just want to thank you 27:09 for joining us on Food For Thought today. 27:11 This program is sponsored 27:13 by Three Angels Broadcasting Network. 27:15 Your prayers and financial support 27:17 are greatly appreciated. 27:21 If you've enjoyed the recipes 27:23 and cooking tips in this program, 27:24 you want to order our 27:26 Food For Thought resource sheet. 27:27 We'll tell you how you can order the cookbooks 27:29 you've seen used on this program. 27:31 Along with other information 27:32 that will help you cook helpful, 27:33 attractive vegetarian meals. 27:35 For your free copy of our 27:36 Food For Thought resource sheet, 27:38 please write to us at Food For Thought. 27:40 P.O. Box 220, West Frankfort, Illinois 62896 27:45 or call 618-627-4651. |
Revised 2018-10-08