We all know that
some foods are good for us
00:00:01.98\00:00:03.19
and then other
foods maybe aren't so good
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for us. In this
program today we're gonna
00:00:05.23\00:00:08.05
show how you can freely
eat foods and feel better.
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Hello friends and welcome to
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let's cook together.
I'm your host Jull Morikone
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and we have an
excited program plan for
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you here today. I
have a special guest with
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me here in the kitchen,
her name is JoAnn Rachor,
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welcome JoAnn
thank you Jill so glad to
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have you hear you
came all the way down
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from Michigan sure I
did I glad to be here.
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Now JoAnn is a
pastor's wife yeah,
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but tell me little
bit about your ministry.
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Well, actually
it's started out that my
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husband I first I
stated doing cooking classes
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after a shortly
after became vegetarian
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and then with in a
few years I met my husband
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we got married and we
did a lot of traveling
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together teaching
classes, lot of different
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states in and this
has been going on for
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probably about 30
years now. 30 years that's
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long time yeah
that's wonderful so you've
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travel all over and
give cooking schools
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and health lectures
so were yeah, yeah I like
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that's too. That's
the now I was asking
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JoAnn just before
the program how she got
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involved in healthy cooking?
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Tell our friends a
little bit about that.
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Well, it first
started when I was in college
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and I really wasn't
interested in health with
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the time nutrition I
just had no interest and
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didn't know how to
cook, great, but I was
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looking to the
catalogue and I was trying to
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find what look like
the easiest class here to
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take that's very cute I
like that I didn't have a
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lot of motivation at
the time in the aspect.
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Anyway I found this
one class where they did
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cooking it was a in
their home at department
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and half the time
they did cooking and
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I thought well that
doesn't look too bad so
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I took that class
and one night the teacher
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to talked about vegetarians
and she said how that
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generally speaking
vegetarians weightless
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and the average
population, wow and I
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wanted to lose weight
so I though hey I'll give
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it a try that's
amazing motivation yeah, yeah
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you know normally
we think you do because
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we are helping
health problems or some sort
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of issue yeah but
that's yeah really need
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while you know
you've heard the magic
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bullet theory, yes.
I think I was kind of
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hoping yeah, but
anyway that's how started
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well that's nee
and you've been cooking
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over 30 years
that you cooking yes
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that's fantastic and
you have a couple cook
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books out too. Yeah
I do, yeah that's nee
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okay well we're
cooking foods today
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that we're make us
feel better that's right
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how about that? That's
right yeah and we're gonna
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start with Tofu Meat
Balls good let's read
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that recipe for
our Tofu Meatballs
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for them you'll need
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2 c. whole grain bread crumbs.
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½ c. quick oats. ½ c.
onion, that's finely chopped.
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3/4 c. walnuts or pecans,
finely chopped or blended.
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1 ½ c. tofu, firm
or extra firm, that's
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drained. You also
need 2 tbsp. Braggs
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liquid Aminos. 1 tsp. basil.
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½ tsp. salt and ½ tsp sage.
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Alright JoAnn how to
make this here okay well
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what we starting out
with first in the directions
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are to blend up
bread crumbs and so we are
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using we're actually
using fresh bread not
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that dried bread from
that you know like the
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cube breads so
we use fresh bread
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and you can use the do
it in the blender or in
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the food processor
actually the food processor
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you can do a little
bit more it's little easier
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but just like break up
one piece of bread into
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4,5 pieces and put in
the blender in blender
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so then we have our
bread crumbs we have
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something like this
what's a nice consistency
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yeah, yeah nice and
fine I think and so then
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and I want you to
just go ahead and add the
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ingredients for us
but what we're gonna to
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start out with Tofu
we have some Mashed Tofu
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here and you said
you could your firm or
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extra firm, firm or
extra firm you can use
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water packed you
can use the Mori-Nu
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in the boxes
either kind it's bit fine,
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I like that that's
good yeah so you just gonna
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basically add
everything except for the bread
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crumbs okay as you
can start what are we
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you can start
with here Oats the Oats
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the to half of cup of
the Oats in your onions
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now the next one is
your nuts yes and can either
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the chopped them
finally or else you can
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blend them up in
the blender to a meal oh
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okay or can buy a meal
and so this is Pecan Meal.
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So if you buy at
then us seems work all of
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yet yeah, yeah I'm
always into same at work
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yeah that's okay here
on else stir this for and
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you can so then
you've got some basil there
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go ahead and add the
Basil and the salt and
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the sage. Now can
you just fresh basil
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you can I would use
dry because you're gonna
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hold on to more of
the flavor and go ahead
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and okay you put the
sage in there and the
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you can use the
bread like and Aminos or
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you can use soy
sauce okay yeah and that
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I've to get those
ingredients mixed up
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then you just
add your two cups of
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bread crumbs yeah I
that's easy I like them
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okay yeah and so it
is nice because you can
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actually if you
have quit a bit of bread
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you can make your
bread crumbs and freeze
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them yes oh we got
some actually do that
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or we can just pull
them out yeah yes and
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you can you know
you can make this up
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had a time and,
and after you've baked
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you can freeze it.
Right now can I ask
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you JoAnn is it
healthier for you to make the
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bread crumbs
itself or just buying them
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in the store. Well,
I preferred to make my
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own one reason is
because you really want
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to use whole wheat
bread, if you use bread
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that, the first
ingredient on the label
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is White Flower
right then you're going to
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have Soggier
Meatballs and so you really
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want to buy if
you're gonna to buy bread
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have whole wheat be
the first ingredient
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right or if you're
gonna make bread the then
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you want to be
mostly whole wheat bread
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right okay. Yeah
that makes sense and so
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it just has more
nutrition and then
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we absolutely we're
talking about then the
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fruitions, foods
that you can freely eat so
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that's right we'll
freely eat the whole grain
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bread here we go
right and then we're going
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to bake them out of
Cookie Sheet oh good
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yeah and I like to
you can use your hands
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you know you can
make a little ball about
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all one and half
table spoons worth okay or
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you can put it right
into a cookie scoop oh
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yeah and that's
cute they come out all
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perfect. Yeah they
do it not nice and even
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looking now do you
have to spray this or
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just automatically
comes out this is so
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it's just comes right
out it works okay good
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it's really better
to use your fingers and
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packet in there and
then yes paste the other
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nights in firm yes
and these are easy because
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you can oh yeah
you know you can serve
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them as Meatballs
you can serve them with
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gravy oh you can
serve them with a
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Spaghetti sauce
over you know with
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Spaghetti and
Meatballs, yes or you can
00:06:46.19\00:06:48.78
crumble these up
after the baked and make
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I really nice
sandwiches bread oh that sounds
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good too, I like
that too. Yeah I like
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to you know for
about two cups of crumbled
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up Meatballs you add
maybe about two third
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of a cup of like
Spaghetti sauce or
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okay the Tofu Sour
Cream or cheese sauce,
00:07:04.97\00:07:08.36
oh yes before
Relish chopped olives and
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onions sounds good
makes it really good
00:07:11.02\00:07:12.64
sauce yes okay, but
the Meatballs are going
00:07:12.67\00:07:14.93
to bake at 350 oh I
just want to ask you okay
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were 35 minutes,
35 minutes yeah good,
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good. Now we're
gonna to make something
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to put on top of
these Meatballs yes we are
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we're gonna to make
this Sweet Sour Sauce
00:07:21.95\00:07:23.29
good you want to
read that recipe first
00:07:23.32\00:07:25.05
JoAnn for the
Sweet and Sour Sauce
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okay the Sweet and Sour Sauce is
00:07:27.45\00:07:29.08
1 c. of tomato sauce.
1 c. of pineapple juice.
00:07:29.11\00:07:33.66
1/4 c. of honey. 3
tbsp. of lemon juice.
00:07:33.69\00:07:38.37
1 ½ tbsp. of cornstarch.
1 ½ tsp of onion powder.
00:07:39.03\00:07:43.59
1 1/4 tsp. of salt. ½
tsp. of garlic powder.
00:07:44.13\00:07:48.20
Well I like this
recipe JoAnn because
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it doesn't have
the vinegar and all the
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other add to this
and stuff they are
00:07:52.64\00:07:53.95
regulars as Sweet Sour
Sauce with there you go.
00:07:53.98\00:07:55.87
Yup and this is fast
we're just gonna to put
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everything right
into the sauce pan and
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that's all we have
to do if you want to add
00:08:00.48\00:08:01.98
your ingredients over
there, sure, and I put my
00:08:02.01\00:08:04.56
things then there
is my tomato sauce okay
00:08:04.59\00:08:08.75
and this is a
lemon juice lemon juice
00:08:09.46\00:08:10.43
it's a freshly
squeezed that's not
00:08:10.44\00:08:12.19
it's just bottle, okay
good and pineapple juice
00:08:12.22\00:08:15.39
there is a salt,
salt now it get the honey,
00:08:15.42\00:08:18.18
is this the
cornstarch, cornstarch yup.
00:08:19.73\00:08:21.68
Now lot of thick
in there right yes and
00:08:21.71\00:08:25.18
what are these
guys is that onion
00:08:25.21\00:08:26.55
I don't know onion
powder and garlic powder
00:08:26.58\00:08:29.44
okay that's all there
is took then I like to you
00:08:29.47\00:08:32.33
the with a viscous
because it's easy if
00:08:32.36\00:08:34.32
you're going to you
know if you're going to help
00:08:34.35\00:08:38.22
have corn starch
but viscous probably the
00:08:38.25\00:08:39.96
fastest way to yeah
get it to blend in there
00:08:39.99\00:08:42.81
so you don't have
the ones yes otherwise
00:08:42.84\00:08:44.98
you have Lumpy
Sweet and Sour, yeah yeah,
00:08:45.01\00:08:46.78
and so with this
when you're cooking
00:08:47.15\00:08:49.85
corn starch and
something you really want to
00:08:49.88\00:08:52.01
bring it up to a boil
and you wanted to lightly
00:08:52.04\00:08:55.43
boiled for about a
minutes and that's really
00:08:55.46\00:08:57.42
all it takes for corn
starch is about a minute
00:08:57.45\00:08:59.89
and then it's
done okay and so that's
00:08:59.92\00:09:02.24
all there is to
the Sweet Sour Sauce
00:09:02.27\00:09:04.36
you just spoon it
over the Meatballs
00:09:04.39\00:09:06.00
and then you can
put them in the oven
00:09:06.03\00:09:07.90
and heat up them
or you can heat the
00:09:07.93\00:09:09.93
sauce separately
from the Meatballs
00:09:09.96\00:09:12.10
yeah if you have a
left over you can freeze it.
00:09:12.13\00:09:14.51
Now is it I like
that and then you can
00:09:14.79\00:09:16.72
pull it out because I
was save a lot of time
00:09:16.75\00:09:18.28
there you go very good yeah,
00:09:18.31\00:09:19.28
absolutely that's
good well that's nice
00:09:19.29\00:09:21.00
and easy. Let's
go on we're making
00:09:21.03\00:09:22.34
Soup next right that's right
00:09:22.37\00:09:23.48
our Broccoli Cheese Soup.
00:09:23.51\00:09:25.29
let's read the
recipe you'll need
00:09:25.32\00:09:27.49
3 ½ c. water. 1 2/3
c. raw carrots, chopped.
00:09:27.52\00:09:32.75
1 ½ raw potatoes, chopped.
00:09:33.26\00:09:36.21
1 c. onion, cut in
chunks. 1 c. raw cashews.
00:09:36.24\00:09:41.82
1 3/4 tsp. salt. 4 c.
fresh broccoli, chopped.
00:09:41.85\00:09:48.09
Okay, Jill this next
recipe is going to be a Broccoli
00:09:50.25\00:09:52.79
Cheese Soup oh I love
soups I'm excited yeah it's nice
00:09:52.82\00:09:57.06
and creamy and the nice
thing about this two as it
00:09:57.09\00:09:59.87
really doesn't have to
cheese in it yes, so its
00:09:59.90\00:10:01.89
low fat healthy version
and it's got a pretty color
00:10:01.92\00:10:06.53
too yes and you can freely
either this too there you go
00:10:06.56\00:10:09.52
freely eat yes. And so
in the recipe as I says we
00:10:09.55\00:10:13.00
started out with some
chopped potatoes and carrots
00:10:13.03\00:10:18.49
are so we just gonna put
that right into our water
00:10:18.52\00:10:20.84
there we already got a
water heating up here a water is
00:10:20.87\00:10:22.72
heating there is a
potatoes and the carrots in our
00:10:22.75\00:10:27.74
onions and then the idea
is that there is going to cook
00:10:27.77\00:10:30.99
and it takes about the
opinion at a house small
00:10:31.02\00:10:33.49
there card between 10 or
20 minutes okay it just cover
00:10:33.52\00:10:37.07
it and let them cook.
Right that's easier I like that
00:10:37.10\00:10:40.39
yep and then here we
have them already cooked
00:10:40.42\00:10:42.88
okay this is we're just
gonna blend up half a recipe
00:10:42.91\00:10:45.70
yes and so, so this would
be half of what we just put
00:10:45.73\00:10:48.71
in there that's right
okay got it yeah and so,
00:10:48.74\00:10:51.12
so in the blender we're
gonna put or cashews and
00:10:51.15\00:10:54.99
our salt. Now do you
have to rinse your cashes some
00:10:55.02\00:10:57.38
people say it used for
rinse well that is true JoAnn
00:10:57.41\00:10:59.44
and some people preferred
to do that okay so it's
00:10:59.47\00:11:02.03
and why would why
would you do that what's the
00:11:02.06\00:11:04.02
apparently they have dirt
on them during the harvest
00:11:04.05\00:11:07.47
dirt and so okay it's
that's what recommended okay as
00:11:07.50\00:11:11.34
to rinse them off. Do you
have to do that with all of
00:11:11.37\00:11:13.40
nuts or just cashews of
what I think well I don't even
00:11:15.68\00:11:16.65
heard about with
cashews okay yeah. So there are
00:11:16.66\00:11:18.35
dirty is to read over
you could that that's what to
00:11:18.38\00:11:20.50
say okay. And so now the
thing of the all blending is
00:11:20.53\00:11:24.19
that you really want this
to be creamy smooth and so
00:11:24.22\00:11:27.10
your only going to put a
you put roughly about as much
00:11:27.13\00:11:33.10
solid and wet ingredients
in at the same time or
00:11:36.99\00:11:37.96
we're just put them in
part of this and we'll get the
00:11:37.97\00:11:40.63
because the main thing
here that we're blending and
00:11:40.66\00:11:43.31
want to get really smooth
there is a cashews right if
00:11:43.34\00:11:45.50
they carrots and potatoes
and already cooked does not
00:11:45.53\00:11:47.34
like that are gonna to
take a lot work no that are
00:11:47.37\00:11:49.09
blend up real fast but
this is what we wanted to get
00:11:49.12\00:11:51.53
blend it up smoothly okay
00:11:51.56\00:11:53.27
turn in a nice color yeah
it is starting to turn orange
00:12:07.13\00:12:08.10
in the more care see there
is still quite if you cares
00:12:08.11\00:12:09.38
in here yes and so we
could even just to had an added
00:12:09.41\00:12:13.25
all you will add some that
we could since is only have
00:12:13.28\00:12:14.99
a recipe with the okay
get in all in the blender you
00:12:15.02\00:12:17.44
know just take that off
and sort of there we go if
00:12:20.48\00:12:21.45
I can get it off there
you go it smells good I can
00:12:21.46\00:12:26.40
smell like the onions
and the carrots and it sounds
00:12:26.43\00:12:29.52
really good and really
good there we go the lid on
00:12:29.55\00:12:34.69
and yeah we don't on them
okay I think it's on there
00:12:34.72\00:12:38.83
okay and we just stop
there and you can show them
00:12:44.84\00:12:46.80
what it's going to look
like after it's blender oh nice
00:12:46.83\00:12:50.37
yeah it really turns a
pretty color in this real
00:12:50.40\00:12:53.32
creamy look into I like
that yeah in that so thing as
00:12:53.35\00:12:55.95
you while creamy smooth
I have I mean I just can
00:12:55.98\00:12:59.84
stress enough the importance
to blend and maybe for
00:12:59.87\00:13:03.22
2 minutes okay and some
blenders is going to take a
00:13:03.25\00:13:06.29
good 2 minutes you got to
creamy smooth my, my I take
00:13:06.32\00:13:09.26
5 that's what you
want you don't want chunky
00:13:09.29\00:13:11.29
soup. Now we have the
Broccoli you can, can you
00:13:11.32\00:13:15.21
use frozen Broccoli, if
you want to use like a paun to
00:13:15.24\00:13:17.17
frozen broccoli okay, but
if you use the fresh Broccoli
00:13:17.20\00:13:19.99
and steamed for like 8 to
10 minutes okay that you have
00:13:20.02\00:13:23.69
a really pretty color oh
you know and it's just tender
00:13:23.72\00:13:26.19
cress and then you so it's
not all you know if he gets
00:13:26.22\00:13:29.81
too cooked then I like
false apart yeah it gets a
00:13:29.84\00:13:32.75
little bit much she in
the colors are not as pretty
00:13:32.78\00:13:34.52
but so you just mix here
your base and your Broccoli
00:13:34.55\00:13:38.74
and you've got to nice
Soup. Oh wow you could serve
00:13:38.77\00:13:41.80
this as a soup which you
could also serve it over a
00:13:41.83\00:13:43.90
bake potato oh that
sounds good you can put it over
00:13:43.93\00:13:46.48
Pasta yes and so it's got
a it's got a lot of varieties
00:13:46.51\00:13:50.15
it worst that all I got of
lot of different options you
00:13:50.18\00:13:52.14
can use it with yeah and
we're show you guys at home
00:13:52.17\00:13:54.53
we're show you where it
looks like when we put it
00:13:54.56\00:13:56.28
together at the end of
the program there you go.
00:13:56.31\00:13:58.01
Yeah now tell me JoAnn
by you Dad he has had some
00:13:58.04\00:14:01.18
health problems yeah I
just mentioned to you very
00:14:01.21\00:14:04.30
briefly about my Dad and
what had happened was there
00:14:04.33\00:14:06.88
when he was 59 he was
odd in his words and he was
00:14:06.91\00:14:10.63
walking up on the Hill and
he started having chest pain
00:14:10.66\00:14:14.19
oh and he you know it was,
it was painful for that day
00:14:14.22\00:14:18.22
but then he did it another
day and this time he really
00:14:18.25\00:14:21.43
had a it was quite struggle
for him to get up to hill
00:14:21.46\00:14:23.57
and get to home and he
say just came home and he laid
00:14:23.60\00:14:25.60
on the floor oh the floor
and so then you know I was
00:14:25.63\00:14:30.12
glad that he decided to
go to the see the doctor and
00:14:30.15\00:14:32.68
get things checked out
and they found that has
00:14:32.71\00:14:34.82
cholesterol was like I
over 300 and he just that's high
00:14:34.85\00:14:38.18
took a stress test and he
failed the stress test can
00:14:38.21\00:14:40.38
I ask you interrupt
just the second what's normal
00:14:40.41\00:14:42.28
cholesterol for friends at
home? Normal is like around
00:14:42.31\00:14:44.80
100 plus your age. So
his was so he should been on
00:14:44.83\00:14:48.56
159 about double his was
okay and yeah and so then
00:14:48.59\00:14:53.58
he they did Heart
Catheterization they found
00:14:53.61\00:14:56.89
that he had 5 arteries
that were well two that were 60%
00:14:56.92\00:15:01.16
closed 1 that was 80% closed
and 2 that were 95% closed
00:15:01.19\00:15:05.36
and they say you know
you need to come and see us
00:15:05.39\00:15:07.91
right now for surgery that
serious and you know my Dad
00:15:07.94\00:15:11.29
said what I'm kind of
busy right now I'm building a
00:15:11.32\00:15:15.33
house are you serious
that's amazing yeah because that
00:15:15.36\00:15:18.71
mean he could die I mean
literally he could have yeah
00:15:18.74\00:15:21.08
he could have okay so I
mean it wasn't, wasn't funny
00:15:21.11\00:15:23.39
yeah but he said and I
was really proud of him I was
00:15:23.42\00:15:26.33
thankful and so I
don't think I mean to it my
00:15:26.36\00:15:28.16
daughter said I should do.
Oh that's probably the first
00:15:28.19\00:15:30.65
time you ever did some
nice of it yeah, but he started
00:15:30.68\00:15:35.29
he and my Mom, my Mom was
helping him and he started a
00:15:35.32\00:15:38.69
good aerobic exercise
program gradually good and
00:15:38.72\00:15:41.59
he starting eating lower
fat vegetarian foods and now
00:15:41.62\00:15:47.71
he is 84 he is a hardworking
man he hasn't had chest
00:15:47.74\00:15:51.67
pain for years and years
he was only had medications
00:15:51.70\00:15:53.95
just for few months while
it was getting the his life
00:15:53.98\00:15:56.75
style change had made
and you know and you know,
00:15:56.78\00:15:58.58
I'm very thankful, it feel
like the Lord has preserved
00:15:58.61\00:16:01.79
his life. Amen, that's
amazing, you know I mean
00:16:01.82\00:16:04.19
that's power testimony
when you think. You know on 3ABN
00:16:04.22\00:16:06.51
we share a lot the
eight laws of health.
00:16:06.54\00:16:08.16
Yeah. You know your water
and your exercise. Yeah. So,
00:16:08.19\00:16:10.69
those two laws especially
he did the exercise and the
00:16:10.72\00:16:13.40
healthy diet, right.
Yeah, yeah. It really does work,
00:16:13.43\00:16:16.00
it really does. Oh! Amen,
that's tremendous. Yeah and
00:16:16.03\00:16:20.00
it's so especial,
because we get to go out and
00:16:20.03\00:16:21.84
ministering share
with people. You know, the
00:16:21.87\00:16:23.70
cooking schools and all
that healthy eating and stuff.
00:16:23.73\00:16:26.19
Yeah. Yeah, Amen,
alright we're making my favorite
00:16:26.22\00:16:29.90
dessert, right, we're
making dessert next, oh! I love
00:16:29.93\00:16:32.72
desserts. Let's read our
recipe for our Nutty Flax
00:16:32.75\00:16:36.80
Fudge. Do you wanna
read that recipe for us?
00:16:36.83\00:16:38.29
Sure I do, okay you
wanna ½ cup of Honey.
00:16:38.32\00:16:42.20
1/4 cup of carob
powder, which is optional.
00:16:42.23\00:16:45.93
1 cup of peanut
butter. ½ cup of flax seed.
00:16:45.96\00:16:50.50
1 cup of raw or
toasted nuts, that are chopped
00:16:50.53\00:16:54.29
and 1 cup of carob chips,
that are optional and then
00:16:54.32\00:16:57.47
sesame seeds, which are
just for rolling the bowls
00:16:57.50\00:17:00.34
and those are optional as
well. You know, JoAnn I love
00:17:00.37\00:17:04.34
dessert and this
special. Because it's a healthy
00:17:04.37\00:17:06.54
dessert. Yes it is. Instead
loaded with all that sugar
00:17:06.57\00:17:10.08
and fat, Umm! You know
oil and all kind of stuff.
00:17:10.11\00:17:13.31
Yes and this stuff has,
this is a good amount of fat
00:17:13.34\00:17:15.27
here. But it's healthy
fat and so it's. You know we
00:17:15.30\00:17:17.93
need to have some of
that in our diets. We do and
00:17:17.96\00:17:20.41
I think the principle was
moderation. I hope, I think
00:17:20.44\00:17:22.68
it is. Yes, if you say
you need to whole pan of fudge
00:17:22.71\00:17:25.50
maybe that's a
different side. Yes, probably,
00:17:25.53\00:17:27.40
Yeah. I mean, I have done
sort of thing in the past,
00:17:27.43\00:17:29.63
but. Yeah. It's not a
good idea. Yeah, okay I think
00:17:29.66\00:17:32.75
I have to. Alright,
let's show us, how to make it.
00:17:32.78\00:17:35.10
Alright, so with this Flax
Fudge, is that you're going
00:17:35.13\00:17:38.49
to start out with
some peanut butter. Okay.
00:17:38.52\00:17:41.86
And I like to use the
peanut butter that has its non
00:17:41.89\00:17:44.31
hydro genetic fats.
Oh! No we will say that.
00:17:44.34\00:17:47.65
Yeah, it will say.
Because like of it hydrogenated,
00:17:47.68\00:17:49.80
it will be solid. When
you open up the jar. Umm!
00:17:49.83\00:17:53.66
But if it's little more
creamy and oily then you
00:17:53.69\00:17:56.24
know it's none hydrogenated.
Okay. And that's what
00:17:56.27\00:17:58.46
you preferred to use.
Now, what's the problem with
00:17:58.49\00:18:00.57
hydrogenated oils? They
tend to increase your risk of
00:18:00.60\00:18:04.36
heart disease. Umm! Yeah.
Okay. So. Umm! And so you've
00:18:04.39\00:18:07.92
got your peanut butter
here and then your, you just
00:18:07.95\00:18:12.13
kind a add the rest of
your ingredients and we're not
00:18:12.16\00:18:14.67
using the un-optional
ingredients. The carob
00:18:14.70\00:18:17.03
powder is optional. Okay.
The carob chips are optional.
00:18:17.06\00:18:19.67
Okay. But I want you to
see, how pretty and nice it is
00:18:19.70\00:18:22.91
and how easy. Yes.
Just two mix this few things
00:18:22.94\00:18:26.14
together and I like to
find ways to use Flax seed.
00:18:26.17\00:18:29.74
Umm! And I found that
this is a easy way to describes
00:18:29.77\00:18:33.83
Flax seed and you know
when you can enjoy eating this.
00:18:33.86\00:18:36.79
Yes, instead of like yeah
kind of eat is like you're
00:18:36.82\00:18:39.26
something. You know,
let's over the half to do it.
00:18:39.29\00:18:41.06
Right, now what is flax
seed good for. Well, flax seed,
00:18:41.09\00:18:44.09
it helps, they call up
good brain food. Oh! Okay.
00:18:44.12\00:18:48.55
And so it can help our
thinking. But it is also
00:18:48.58\00:18:50.87
helps to reduce our risk
of cancer and heart disease.
00:18:50.90\00:18:54.43
Okay. So, it's a peanut,
it's a good idea to get on a
00:18:54.46\00:18:57.72
regular basis. Absolutely.
What we're doing here,
00:18:57.75\00:19:00.42
as we've ground the flax
seed. I have in the recipe,
00:19:00.45\00:19:03.56
a 1/4 cup of Flax seed.
But then you grind it and so
00:19:03.59\00:19:06.64
your and so you put it in
the blender. Umm! And it's
00:19:06.67\00:19:12.39
easy to do in the blinder.
Yes. You can use a coffee
00:19:12.42\00:19:14.34
grinder if that, if you
have that. Yeah. But with this
00:19:14.37\00:19:17.38
large remount, it will
grind up real easily in the
00:19:17.41\00:19:19.69
blender. Yes, yeah I do
it home in the blinder and it
00:19:19.72\00:19:21.97
works well. Yeah, its
works fine. Yeah. And you can,
00:19:22.00\00:19:24.04
you can grind up quite a
bit. You had time, if you
00:19:24.07\00:19:26.60
want to keep it in the
refrigerator for a few weeks.
00:19:26.63\00:19:28.66
So, you're can freeze it.
Oh! Okay that's a good idea,
00:19:28.69\00:19:31.43
I haven't tried that. And
then we've got some chopped
00:19:31.46\00:19:33.49
nuts and any kind you
can use like you know walnuts
00:19:33.52\00:19:36.83
or almonds. I have
some brazil nuts here.
00:19:36.86\00:19:39.67
Brazil nuts are high
and selenium. Okay. Which is
00:19:40.45\00:19:43.83
another good. What us
selenium good for. Well,
00:19:43.86\00:19:45.96
again you here and reference
to, we helping to reduce
00:19:45.99\00:19:49.50
your risk of cancer. Oh!
Okay. So. So this is a good
00:19:49.53\00:19:52.45
cancer for anything.
There you go. And it's food.
00:19:52.48\00:19:54.56
Yeah. I like, are you
guys. That's wonderful.
00:19:54.59\00:19:57.00
So, that's all there is
we've do the got it next
00:19:57.76\00:19:59.97
stuff here and. That's
the easy. Yeah. Umm! And then
00:20:00.00\00:20:03.54
you know like I said you
putting some carob chips.
00:20:03.57\00:20:05.83
So, you put in some
raisins you know where other
00:20:05.86\00:20:08.14
fruits. Yeah, some that
you like. And then I just for
00:20:08.17\00:20:12.01
appearance, it's nice of
you take a little bit of this
00:20:12.04\00:20:15.91
and put it into my
and pack of, clean hands,
00:20:16.56\00:20:20.20
that's right she washed
your hands, I know I washed too.
00:20:20.23\00:20:23.06
And so you got a bawl
here and then I like too raw
00:20:23.77\00:20:26.93
and sesame seeds. Oh! Yeah.
It's a little bit different
00:20:26.96\00:20:29.35
then coconut lot of
time you chose you coconut.
00:20:29.38\00:20:31.97
Lot's of people do a
coconut. The sesame seeds
00:20:32.00\00:20:33.73
give a little more crunch
and they give nice flavor to
00:20:33.76\00:20:36.52
it. Umm! Yeah. So, if you
take. Like ½ two tablespoons.
00:20:36.55\00:20:41.44
Okay. Then you're
going to get right around the
00:20:41.47\00:20:43.90
teaspoon of Flax seed in
here Oh! Okay. And you know,
00:20:43.93\00:20:48.71
I've heard that generally
it's recommended that you
00:20:48.74\00:20:51.52
will eat about a tablespoon,
the two tablespoon of
00:20:51.55\00:20:54.38
Flax seed a day. Of the
Flax, okay yeah. Yeah, so.
00:20:54.41\00:20:56.92
Is that the ground flax or
the, well, probably either,
00:20:56.95\00:21:02.22
I mean you do, okay,
00:21:02.25\00:21:03.22
you just got more of a
volume once you grind it,
00:21:03.23\00:21:05.22
okay, but I would
say if you're gonna eat a
00:21:05.32\00:21:07.41
tablespoon a day
that will be really good.
00:21:07.44\00:21:09.20
Yeah. I'm proud if
you. Yeah, okay well that's.
00:21:09.23\00:21:12.94
Now, tell me JoAnn we're
talking right at the start
00:21:12.97\00:21:15.08
of our program here. You
were talking about, how you
00:21:15.11\00:21:18.20
would got an into
vegetarian cookie initially.
00:21:20.37\00:21:21.34
That's right. Because,
we wanted to loss weight and
00:21:21.35\00:21:23.12
all that type of stuff.
Yeah. But how was it else
00:21:23.15\00:21:25.23
helping you. Well, I
guess you know. So, I wanted to,
00:21:25.26\00:21:28.76
to loss weight. But you
know what I found at pretty
00:21:29.29\00:21:31.75
soon. I found out
there I started substituting,
00:21:31.78\00:21:34.85
you know I left off the
meat. Yeah. Then I started
00:21:34.88\00:21:37.65
substituting things
like peanut butter and cheese
00:21:37.68\00:21:41.24
and desserts. That doesn't
not so much, doesn't, yeah.
00:21:41.27\00:21:45.33
You know and so I found
out that, you know a calories,
00:21:46.21\00:21:50.72
the calories whether it
has mother in a face or it's a
00:21:50.75\00:21:53.05
plant that grows in the
ground. That's cute, I like
00:21:53.08\00:21:55.81
that. And that really
and I had a problem. Right.
00:21:55.84\00:21:58.73
And my problem was that I
love food. Yeah. And so it
00:21:58.76\00:22:01.53
seem like even after
I become a vegetarian my
00:22:01.56\00:22:04.57
weight loss program was
more like yoyo up and down
00:22:04.60\00:22:07.82
and. Yes. You know, when
I really struggle with that
00:22:07.85\00:22:10.57
and for my whole life.
You know, it had been a real
00:22:10.60\00:22:14.27
struggle. Yes. But
things change on my prospective,
00:22:14.30\00:22:18.66
my understanding with
God finally, you know people
00:22:18.69\00:22:22.33
help me to understand
God better and how he feels
00:22:22.36\00:22:26.25
about me and how he loves
me. Right. And that actually
00:22:26.28\00:22:30.26
help to me in my food
problem, my eating disorder
00:22:30.29\00:22:34.75
problem and so. Absolutely.
You know, I can really
00:22:34.78\00:22:39.57
relate people that are
struggle. You know, just
00:22:39.60\00:22:41.36
seems like even, we
try hard, even our best
00:22:41.39\00:22:44.15
intensions often fail.
Yes, it's says all our promises
00:22:44.18\00:22:47.61
are like robs the sand.
Yeah. You know. So what's
00:22:47.64\00:22:49.43
our solution. Yeah.
What's the solution? Well, help
00:22:49.46\00:22:52.70
from Lord is really,
what's my solution you know.
00:22:52.73\00:22:55.83
Absolutely and you can
talk about the self image to
00:22:55.86\00:22:57.54
that's makes different to
realizing that we're special
00:22:57.57\00:22:59.84
to God, we're God dollars
of God, you know. Yes. Or sons
00:22:59.87\00:23:02.00
of God. Yeah. Yes. And so,
you know people will ask me
00:23:02.03\00:23:05.66
will how do you make
changes. What do you suggest
00:23:05.69\00:23:08.17
for making changes and I
really, I think that am if
00:23:08.20\00:23:12.62
people are try to make
changes. It's helpful to
00:23:12.65\00:23:15.31
just a add like one thing
at a time. I like that, instead
00:23:15.34\00:23:18.87
of overwhelming yourself,
yeah, with so many things,
00:23:18.90\00:23:20.83
instead of going home and
cleaning out, you know the
00:23:20.86\00:23:22.51
whole covered, yes, and
say, and then get discouraged.
00:23:22.54\00:23:25.14
Never again and then
say oh! Where are we start,
00:23:25.17\00:23:27.50
you know. Absolutely.
But if you go with maybe even
00:23:27.53\00:23:31.15
just a drinking more
water. Yes. Or let say taking
00:23:31.18\00:23:35.81
walks, you know getting
more exercise. That's right.
00:23:35.84\00:23:39.46
Eating more whole
grains. Umm! And you know like,
00:23:39.49\00:23:42.68
whole wheat bread or even
pop corns it's a whole grain.
00:23:42.71\00:23:45.82
You could enjoy yet.
Right, right absolutely.
00:23:45.85\00:23:48.70
And so then just
little, little ways like that.
00:23:48.73\00:23:50.05
That you can
introduce change into your diet.
00:23:50.08\00:23:53.11
And it's different. I
know, it was my new year's
00:23:53.14\00:23:55.10
resolution a year ago.
Until I drink more water,
00:23:55.13\00:23:58.25
and you know it was
amazing JoAnn, because I didn't
00:23:58.55\00:24:00.89
really like to drink
water and that was really one of
00:24:00.92\00:24:02.92
my thinks. But I made
this resolution and so everyday
00:24:02.95\00:24:05.75
I try to get about 6
glasses and I feel better.
00:24:05.78\00:24:09.20
I mean tremendously
better, I think get 6 glass
00:24:09.23\00:24:11.97
and I think I feel
better have more energy and just
00:24:12.00\00:24:14.11
something simple like
murder so. Yeah. That's need.
00:24:14.14\00:24:16.52
Yeah, I agree. Yeah, good
well would we put this just
00:24:16.55\00:24:20.09
before done in the program
here. Would we put this in
00:24:20.12\00:24:22.12
the refrigerator or. Yeah
could you can see there are
00:24:22.15\00:24:24.56
pretty soft and so you
wanna shape and do in them in
00:24:24.59\00:24:26.64
the nice bawl. Okay. But if
you put in the refrigerator,
00:24:26.67\00:24:28.62
then they farm up and I
like to make plodder with doing
00:24:28.65\00:24:32.91
in different ways, you
know some with carob powder,
00:24:32.94\00:24:35.14
some with carob chips,
some with sesame seeds or maybe
00:24:35.17\00:24:38.67
raw and coconut. Yes. And
so that you get a variety of
00:24:38.70\00:24:41.50
color and it looks
pretty that way. Good. Yeah, you
00:24:41.53\00:24:43.78
can keep them in the
refrigerator in the freezer.
00:24:43.81\00:24:45.73
That's right, good well
in just a moment friends will
00:24:45.76\00:24:48.36
be back, just show you
the final products of the
00:24:48.39\00:24:50.99
things that we make here today.
00:24:51.02\00:24:52.56
We hope you have
enjoyed today's program with
00:24:55.00\00:24:56.99
JoAnn Rocar. Now let's
take a moment to review.
00:24:57.02\00:24:59.70
Our freely eat and
feel better recipes for the
00:24:59.73\00:25:02.79
Tofu Meatballs. You will
need 2 cups of whole grain
00:25:02.82\00:25:05.78
bread crumbs. ½ cup
quick oats. ½ cup onion,
00:25:05.81\00:25:10.07
chopped fine. 3/4 cup walnuts
or pecans, finely chopped
00:25:10.10\00:25:14.46
or blended. 1½ cup
tofu, firm or extra drained.
00:25:14.49\00:25:19.07
2 tablespoon of
Braggs Liquid Aminos.
00:25:19.10\00:25:21.97
1 teaspoon basil. ½
teaspoon salt. ½ teaspoon sage.
00:25:22.00\00:25:26.94
For a Sweet and Sour Sauce,
you will need 1 cup tomato
00:25:26.97\00:25:29.98
sauce, 1 cup pineapple juice.
1/4 cup honey. 3 tablespoons
00:25:30.01\00:25:34.77
of lemon juice. 1½
teaspoon cornstarch. 1½ teaspoon
00:25:34.80\00:25:39.64
onion powder. 1 1/4
salt. ½ teaspoon garlic powder.
00:25:39.67\00:25:45.51
For the Broccoli
Cheese Soup, you will need.
00:25:45.54\00:25:47.90
3 ½ c. water. 1 2/3
c. raw carrots, chopped
00:25:47.93\00:25:53.33
1 ½ raw potatoes, chopped
1 c. onion, cut in chunks
00:25:53.36\00:25:59.08
1 c. raw cashews 1 3/4 tsp Salt.
00:25:59.11\00:26:04.01
and 4 c. fresh
broccoli, chopped.
00:26:04.04\00:26:07.12
For a Nutty Flax
Fudge, you will need.
00:26:07.92\00:26:10.48
½ cup of Honey 1/4 cup
of carob powder, optional
00:26:10.51\00:26:14.69
1 cup of peanut
butter ½ cup of flax seed
00:26:14.72\00:26:19.17
1 cup of raw or toasted
nuts, that are chopped and
00:26:19.20\00:26:22.04
1 cup of carob chips, optional,
00:26:22.07\00:26:24.77
sesame seeds optional.
00:26:24.80\00:26:26.92
If you would like to
contact JoAnn Rechor,
00:26:26.95\00:26:29.73
please call 3ABN at
1-800-752-3226 for more
00:26:29.76\00:26:35.05
information, that
number again is 1-800-752-3226.
00:26:35.08\00:26:41.43
Now, let's take a look at our
00:26:41.46\00:26:42.98
finished recipes with JoAnn.
00:26:43.01\00:26:45.84
Welcome back friends, we
have some beautiful looking
00:26:48.23\00:26:50.54
food here JoAnn. I
can't wait to eat, it makes me
00:26:50.57\00:26:53.08
hunger. It really, I'm
ready. Let's look at what we
00:26:53.11\00:26:56.35
made today. Alright. We
started with our Meatballs,
00:26:56.38\00:26:59.50
right. Yeah, we had the
Tofu Meatballs. Umm! With the
00:26:59.53\00:27:03.00
Sweet and Sour Sauce.
Yummy, it looks good and
00:27:03.03\00:27:05.53
presentation too. I like a
little Parsley and stuff and
00:27:05.56\00:27:08.31
it's really nice. Yeah
and it's easy to heat up like
00:27:08.34\00:27:09.83
that in the oven or in the
microwave with you that want
00:27:09.86\00:27:12.28
to. Absolutely
and what we made next.
00:27:12.31\00:27:14.66
A Broccoli Cheese Soup.
Umm! And I say, it's the cheese,
00:27:14.69\00:27:18.68
it's actually a base
from cashews and carrot some
00:27:18.71\00:27:21.17
potato and onion. Good,
good and then we went to our
00:27:21.20\00:27:23.84
dessert, my favorite.
Fudge, our Fudge Flax bolls.
00:27:23.87\00:27:29.26
You know, I like that,
because you can see there is
00:27:29.29\00:27:30.67
carob ones there. Yeah.
And then, here the one with the
00:27:30.70\00:27:34.10
carob chips to. Yeah,
carob chips over here. Oh! Yeah,
00:27:34.13\00:27:36.34
absolutely. So, this is
carob powder, this are raw
00:27:36.37\00:27:39.14
and coconut and this are
rolled with flax seed. Good,
00:27:39.17\00:27:42.56
well thank you for coming
and for sharing talents for
00:27:42.59\00:27:45.14
different onion and
good time there. Thank you we
00:27:45.17\00:27:46.93
really did. Yeah, that's
right. Well our friends we
00:27:46.96\00:27:49.24
hope you enjoy this program
as much as we enjoy doing it
00:27:49.27\00:27:51.93
and until we see you next time.
00:27:52.36\00:27:53.67
May God bless and keep you.
00:27:53.70\00:27:55.61