Participants: Jill Morikone (Host), JoAnn Rachor
Series Code: LCT
Program Code: LCT000054
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00:01 We all know that some foods are good for us
00:03 and then other foods maybe aren't so good 00:05 for us. In this program today we're gonna 00:08 show how you can freely eat foods and feel better. 00:42 Hello friends and welcome to 00:44 let's cook together. I'm your host Jull Morikone 00:47 and we have an excited program plan for 00:49 you here today. I have a special guest with 00:51 me here in the kitchen, her name is JoAnn Rachor, 00:54 welcome JoAnn thank you Jill so glad to 00:57 have you hear you came all the way down 00:58 from Michigan sure I did I glad to be here. 01:00 Now JoAnn is a pastor's wife yeah, 01:02 but tell me little bit about your ministry. 01:04 Well, actually it's started out that my 01:07 husband I first I stated doing cooking classes 01:09 after a shortly after became vegetarian 01:12 and then with in a few years I met my husband 01:15 we got married and we did a lot of traveling 01:17 together teaching classes, lot of different 01:20 states in and this has been going on for 01:23 probably about 30 years now. 30 years that's 01:25 long time yeah that's wonderful so you've 01:28 travel all over and give cooking schools 01:29 and health lectures so were yeah, yeah I like 01:31 that's too. That's the now I was asking 01:33 JoAnn just before the program how she got 01:36 involved in healthy cooking? 01:38 Tell our friends a little bit about that. 01:40 Well, it first started when I was in college 01:43 and I really wasn't interested in health with 01:46 the time nutrition I just had no interest and 01:48 didn't know how to cook, great, but I was 01:50 looking to the catalogue and I was trying to 01:52 find what look like the easiest class here to 01:54 take that's very cute I like that I didn't have a 01:57 lot of motivation at the time in the aspect. 01:59 Anyway I found this one class where they did 02:01 cooking it was a in their home at department 02:03 and half the time they did cooking and 02:05 I thought well that doesn't look too bad so 02:06 I took that class and one night the teacher 02:09 to talked about vegetarians and she said how that 02:13 generally speaking vegetarians weightless 02:16 and the average population, wow and I 02:18 wanted to lose weight so I though hey I'll give 02:20 it a try that's amazing motivation yeah, yeah 02:23 you know normally we think you do because 02:24 we are helping health problems or some sort 02:25 of issue yeah but that's yeah really need 02:27 while you know you've heard the magic 02:28 bullet theory, yes. I think I was kind of 02:30 hoping yeah, but anyway that's how started 02:33 well that's nee and you've been cooking 02:35 over 30 years that you cooking yes 02:37 that's fantastic and you have a couple cook 02:38 books out too. Yeah I do, yeah that's nee 02:41 okay well we're cooking foods today 02:43 that we're make us feel better that's right 02:45 how about that? That's right yeah and we're gonna 02:46 start with Tofu Meat Balls good let's read 02:49 that recipe for our Tofu Meatballs 02:51 for them you'll need 02:53 2 c. whole grain bread crumbs. 02:55 ½ c. quick oats. ½ c. onion, that's finely chopped. 03:00 3/4 c. walnuts or pecans, finely chopped or blended. 03:06 1 ½ c. tofu, firm or extra firm, that's 03:10 drained. You also need 2 tbsp. Braggs 03:13 liquid Aminos. 1 tsp. basil. 03:16 ½ tsp. salt and ½ tsp sage. 03:22 Alright JoAnn how to make this here okay well 03:24 what we starting out with first in the directions 03:26 are to blend up bread crumbs and so we are 03:29 using we're actually using fresh bread not 03:31 that dried bread from that you know like the 03:34 cube breads so we use fresh bread 03:36 and you can use the do it in the blender or in 03:38 the food processor actually the food processor 03:40 you can do a little bit more it's little easier 03:42 but just like break up one piece of bread into 03:44 4,5 pieces and put in the blender in blender 03:47 so then we have our bread crumbs we have 03:48 something like this what's a nice consistency 03:50 yeah, yeah nice and fine I think and so then 03:53 and I want you to just go ahead and add the 03:55 ingredients for us but what we're gonna to 03:56 start out with Tofu we have some Mashed Tofu 04:00 here and you said you could your firm or 04:02 extra firm, firm or extra firm you can use 04:03 water packed you can use the Mori-Nu 04:06 in the boxes either kind it's bit fine, 04:08 I like that that's good yeah so you just gonna 04:10 basically add everything except for the bread 04:12 crumbs okay as you can start what are we 04:14 you can start with here Oats the Oats 04:16 the to half of cup of the Oats in your onions 04:20 now the next one is your nuts yes and can either 04:23 the chopped them finally or else you can 04:24 blend them up in the blender to a meal oh 04:27 okay or can buy a meal and so this is Pecan Meal. 04:30 So if you buy at then us seems work all of 04:32 yet yeah, yeah I'm always into same at work 04:34 yeah that's okay here on else stir this for and 04:36 you can so then you've got some basil there 04:37 go ahead and add the Basil and the salt and 04:40 the sage. Now can you just fresh basil 04:43 you can I would use dry because you're gonna 04:46 hold on to more of the flavor and go ahead 04:47 and okay you put the sage in there and the 04:50 you can use the bread like and Aminos or 04:52 you can use soy sauce okay yeah and that 04:55 I've to get those ingredients mixed up 04:59 then you just add your two cups of 05:01 bread crumbs yeah I that's easy I like them 05:02 okay yeah and so it is nice because you can 05:06 actually if you have quit a bit of bread 05:08 you can make your bread crumbs and freeze 05:10 them yes oh we got some actually do that 05:12 or we can just pull them out yeah yes and 05:14 you can you know you can make this up 05:16 had a time and, and after you've baked 05:18 you can freeze it. Right now can I ask 05:20 you JoAnn is it healthier for you to make the 05:24 bread crumbs itself or just buying them 05:25 in the store. Well, I preferred to make my 05:28 own one reason is because you really want 05:30 to use whole wheat bread, if you use bread 05:33 that, the first ingredient on the label 05:34 is White Flower right then you're going to 05:37 have Soggier Meatballs and so you really 05:40 want to buy if you're gonna to buy bread 05:41 have whole wheat be the first ingredient 05:44 right or if you're gonna make bread the then 05:47 you want to be mostly whole wheat bread 05:49 right okay. Yeah that makes sense and so 05:51 it just has more nutrition and then 05:53 we absolutely we're talking about then the 05:54 fruitions, foods that you can freely eat so 05:56 that's right we'll freely eat the whole grain 05:57 bread here we go right and then we're going 05:59 to bake them out of Cookie Sheet oh good 06:02 yeah and I like to you can use your hands 06:05 you know you can make a little ball about 06:08 all one and half table spoons worth okay or 06:11 you can put it right into a cookie scoop oh 06:14 yeah and that's cute they come out all 06:16 perfect. Yeah they do it not nice and even 06:20 looking now do you have to spray this or 06:23 just automatically comes out this is so 06:26 it's just comes right out it works okay good 06:27 it's really better to use your fingers and 06:29 packet in there and then yes paste the other 06:31 nights in firm yes and these are easy because 06:36 you can oh yeah you know you can serve 06:37 them as Meatballs you can serve them with 06:39 gravy oh you can serve them with a 06:42 Spaghetti sauce over you know with 06:46 Spaghetti and Meatballs, yes or you can 06:48 crumble these up after the baked and make 06:51 I really nice sandwiches bread oh that sounds 06:54 good too, I like that too. Yeah I like 06:56 to you know for about two cups of crumbled 06:59 up Meatballs you add maybe about two third 07:02 of a cup of like Spaghetti sauce or 07:04 okay the Tofu Sour Cream or cheese sauce, 07:08 oh yes before Relish chopped olives and 07:11 onions sounds good makes it really good 07:12 sauce yes okay, but the Meatballs are going 07:14 to bake at 350 oh I just want to ask you okay 07:17 were 35 minutes, 35 minutes yeah good, 07:19 good. Now we're gonna to make something 07:20 to put on top of these Meatballs yes we are 07:21 we're gonna to make this Sweet Sour Sauce 07:23 good you want to read that recipe first 07:25 JoAnn for the Sweet and Sour Sauce 07:27 okay the Sweet and Sour Sauce is 07:29 1 c. of tomato sauce. 1 c. of pineapple juice. 07:33 1/4 c. of honey. 3 tbsp. of lemon juice. 07:39 1 ½ tbsp. of cornstarch. 1 ½ tsp of onion powder. 07:44 1 1/4 tsp. of salt. ½ tsp. of garlic powder. 07:49 Well I like this recipe JoAnn because 07:51 it doesn't have the vinegar and all the 07:52 other add to this and stuff they are 07:53 regulars as Sweet Sour Sauce with there you go. 07:55 Yup and this is fast we're just gonna to put 07:58 everything right into the sauce pan and 08:00 that's all we have to do if you want to add 08:02 your ingredients over there, sure, and I put my 08:04 things then there is my tomato sauce okay 08:09 and this is a lemon juice lemon juice 08:10 it's a freshly squeezed that's not 08:12 it's just bottle, okay good and pineapple juice 08:15 there is a salt, salt now it get the honey, 08:19 is this the cornstarch, cornstarch yup. 08:21 Now lot of thick in there right yes and 08:25 what are these guys is that onion 08:26 I don't know onion powder and garlic powder 08:29 okay that's all there is took then I like to you 08:32 the with a viscous because it's easy if 08:34 you're going to you know if you're going to help 08:38 have corn starch but viscous probably the 08:39 fastest way to yeah get it to blend in there 08:42 so you don't have the ones yes otherwise 08:45 you have Lumpy Sweet and Sour, yeah yeah, 08:47 and so with this when you're cooking 08:49 corn starch and something you really want to 08:52 bring it up to a boil and you wanted to lightly 08:55 boiled for about a minutes and that's really 08:57 all it takes for corn starch is about a minute 08:59 and then it's done okay and so that's 09:02 all there is to the Sweet Sour Sauce 09:04 you just spoon it over the Meatballs 09:06 and then you can put them in the oven 09:07 and heat up them or you can heat the 09:09 sauce separately from the Meatballs 09:12 yeah if you have a left over you can freeze it. 09:14 Now is it I like that and then you can 09:16 pull it out because I was save a lot of time 09:18 there you go very good yeah, 09:19 absolutely that's good well that's nice 09:21 and easy. Let's go on we're making 09:22 Soup next right that's right 09:23 our Broccoli Cheese Soup. 09:25 let's read the recipe you'll need 09:27 3 ½ c. water. 1 2/3 c. raw carrots, chopped. 09:33 1 ½ raw potatoes, chopped. 09:36 1 c. onion, cut in chunks. 1 c. raw cashews. 09:41 1 3/4 tsp. salt. 4 c. fresh broccoli, chopped. 09:50 Okay, Jill this next recipe is going to be a Broccoli 09:52 Cheese Soup oh I love soups I'm excited yeah it's nice 09:57 and creamy and the nice thing about this two as it 09:59 really doesn't have to cheese in it yes, so its 10:01 low fat healthy version and it's got a pretty color 10:06 too yes and you can freely either this too there you go 10:09 freely eat yes. And so in the recipe as I says we 10:13 started out with some chopped potatoes and carrots 10:18 are so we just gonna put that right into our water 10:20 there we already got a water heating up here a water is 10:22 heating there is a potatoes and the carrots in our 10:27 onions and then the idea is that there is going to cook 10:31 and it takes about the opinion at a house small 10:33 there card between 10 or 20 minutes okay it just cover 10:37 it and let them cook. Right that's easier I like that 10:40 yep and then here we have them already cooked 10:42 okay this is we're just gonna blend up half a recipe 10:45 yes and so, so this would be half of what we just put 10:48 in there that's right okay got it yeah and so, 10:51 so in the blender we're gonna put or cashews and 10:55 our salt. Now do you have to rinse your cashes some 10:57 people say it used for rinse well that is true JoAnn 10:59 and some people preferred to do that okay so it's 11:02 and why would why would you do that what's the 11:04 apparently they have dirt on them during the harvest 11:07 dirt and so okay it's that's what recommended okay as 11:11 to rinse them off. Do you have to do that with all of 11:15 nuts or just cashews of what I think well I don't even 11:16 heard about with cashews okay yeah. So there are 11:18 dirty is to read over you could that that's what to 11:20 say okay. And so now the thing of the all blending is 11:24 that you really want this to be creamy smooth and so 11:27 your only going to put a you put roughly about as much 11:36 solid and wet ingredients in at the same time or 11:38 we're just put them in part of this and we'll get the 11:40 because the main thing here that we're blending and 11:43 want to get really smooth there is a cashews right if 11:45 they carrots and potatoes and already cooked does not 11:47 like that are gonna to take a lot work no that are 11:49 blend up real fast but this is what we wanted to get 11:51 blend it up smoothly okay 12:07 turn in a nice color yeah it is starting to turn orange 12:08 in the more care see there is still quite if you cares 12:09 in here yes and so we could even just to had an added 12:13 all you will add some that we could since is only have 12:15 a recipe with the okay get in all in the blender you 12:20 know just take that off and sort of there we go if 12:21 I can get it off there you go it smells good I can 12:26 smell like the onions and the carrots and it sounds 12:29 really good and really good there we go the lid on 12:34 and yeah we don't on them okay I think it's on there 12:44 okay and we just stop there and you can show them 12:46 what it's going to look like after it's blender oh nice 12:50 yeah it really turns a pretty color in this real 12:53 creamy look into I like that yeah in that so thing as 12:55 you while creamy smooth I have I mean I just can 12:59 stress enough the importance to blend and maybe for 13:03 2 minutes okay and some blenders is going to take a 13:06 good 2 minutes you got to creamy smooth my, my I take 13:09 5 that's what you want you don't want chunky 13:11 soup. Now we have the Broccoli you can, can you 13:15 use frozen Broccoli, if you want to use like a paun to 13:17 frozen broccoli okay, but if you use the fresh Broccoli 13:20 and steamed for like 8 to 10 minutes okay that you have 13:23 a really pretty color oh you know and it's just tender 13:26 cress and then you so it's not all you know if he gets 13:29 too cooked then I like false apart yeah it gets a 13:32 little bit much she in the colors are not as pretty 13:34 but so you just mix here your base and your Broccoli 13:38 and you've got to nice Soup. Oh wow you could serve 13:41 this as a soup which you could also serve it over a 13:43 bake potato oh that sounds good you can put it over 13:46 Pasta yes and so it's got a it's got a lot of varieties 13:50 it worst that all I got of lot of different options you 13:52 can use it with yeah and we're show you guys at home 13:54 we're show you where it looks like when we put it 13:56 together at the end of the program there you go. 13:58 Yeah now tell me JoAnn by you Dad he has had some 14:01 health problems yeah I just mentioned to you very 14:04 briefly about my Dad and what had happened was there 14:06 when he was 59 he was odd in his words and he was 14:10 walking up on the Hill and he started having chest pain 14:14 oh and he you know it was, it was painful for that day 14:18 but then he did it another day and this time he really 14:21 had a it was quite struggle for him to get up to hill 14:23 and get to home and he say just came home and he laid 14:25 on the floor oh the floor and so then you know I was 14:30 glad that he decided to go to the see the doctor and 14:32 get things checked out and they found that has 14:34 cholesterol was like I over 300 and he just that's high 14:38 took a stress test and he failed the stress test can 14:40 I ask you interrupt just the second what's normal 14:42 cholesterol for friends at home? Normal is like around 14:44 100 plus your age. So his was so he should been on 14:48 159 about double his was okay and yeah and so then 14:53 he they did Heart Catheterization they found 14:56 that he had 5 arteries that were well two that were 60% 15:01 closed 1 that was 80% closed and 2 that were 95% closed 15:05 and they say you know you need to come and see us 15:07 right now for surgery that serious and you know my Dad 15:11 said what I'm kind of busy right now I'm building a 15:15 house are you serious that's amazing yeah because that 15:18 mean he could die I mean literally he could have yeah 15:21 he could have okay so I mean it wasn't, wasn't funny 15:23 yeah but he said and I was really proud of him I was 15:26 thankful and so I don't think I mean to it my 15:28 daughter said I should do. Oh that's probably the first 15:30 time you ever did some nice of it yeah, but he started 15:35 he and my Mom, my Mom was helping him and he started a 15:38 good aerobic exercise program gradually good and 15:41 he starting eating lower fat vegetarian foods and now 15:47 he is 84 he is a hardworking man he hasn't had chest 15:51 pain for years and years he was only had medications 15:53 just for few months while it was getting the his life 15:56 style change had made and you know and you know, 15:58 I'm very thankful, it feel like the Lord has preserved 16:01 his life. Amen, that's amazing, you know I mean 16:04 that's power testimony when you think. You know on 3ABN 16:06 we share a lot the eight laws of health. 16:08 Yeah. You know your water and your exercise. Yeah. So, 16:10 those two laws especially he did the exercise and the 16:13 healthy diet, right. Yeah, yeah. It really does work, 16:16 it really does. Oh! Amen, that's tremendous. Yeah and 16:20 it's so especial, because we get to go out and 16:21 ministering share with people. You know, the 16:23 cooking schools and all that healthy eating and stuff. 16:26 Yeah. Yeah, Amen, alright we're making my favorite 16:29 dessert, right, we're making dessert next, oh! I love 16:32 desserts. Let's read our recipe for our Nutty Flax 16:36 Fudge. Do you wanna read that recipe for us? 16:38 Sure I do, okay you wanna ½ cup of Honey. 16:42 1/4 cup of carob powder, which is optional. 16:45 1 cup of peanut butter. ½ cup of flax seed. 16:50 1 cup of raw or toasted nuts, that are chopped 16:54 and 1 cup of carob chips, that are optional and then 16:57 sesame seeds, which are just for rolling the bowls 17:00 and those are optional as well. You know, JoAnn I love 17:04 dessert and this special. Because it's a healthy 17:06 dessert. Yes it is. Instead loaded with all that sugar 17:10 and fat, Umm! You know oil and all kind of stuff. 17:13 Yes and this stuff has, this is a good amount of fat 17:15 here. But it's healthy fat and so it's. You know we 17:17 need to have some of that in our diets. We do and 17:20 I think the principle was moderation. I hope, I think 17:22 it is. Yes, if you say you need to whole pan of fudge 17:25 maybe that's a different side. Yes, probably, 17:27 Yeah. I mean, I have done sort of thing in the past, 17:29 but. Yeah. It's not a good idea. Yeah, okay I think 17:32 I have to. Alright, let's show us, how to make it. 17:35 Alright, so with this Flax Fudge, is that you're going 17:38 to start out with some peanut butter. Okay. 17:41 And I like to use the peanut butter that has its non 17:44 hydro genetic fats. Oh! No we will say that. 17:47 Yeah, it will say. Because like of it hydrogenated, 17:49 it will be solid. When you open up the jar. Umm! 17:53 But if it's little more creamy and oily then you 17:56 know it's none hydrogenated. Okay. And that's what 17:58 you preferred to use. Now, what's the problem with 18:00 hydrogenated oils? They tend to increase your risk of 18:04 heart disease. Umm! Yeah. Okay. So. Umm! And so you've 18:07 got your peanut butter here and then your, you just 18:12 kind a add the rest of your ingredients and we're not 18:14 using the un-optional ingredients. The carob 18:17 powder is optional. Okay. The carob chips are optional. 18:19 Okay. But I want you to see, how pretty and nice it is 18:22 and how easy. Yes. Just two mix this few things 18:26 together and I like to find ways to use Flax seed. 18:29 Umm! And I found that this is a easy way to describes 18:33 Flax seed and you know when you can enjoy eating this. 18:36 Yes, instead of like yeah kind of eat is like you're 18:39 something. You know, let's over the half to do it. 18:41 Right, now what is flax seed good for. Well, flax seed, 18:44 it helps, they call up good brain food. Oh! Okay. 18:48 And so it can help our thinking. But it is also 18:50 helps to reduce our risk of cancer and heart disease. 18:54 Okay. So, it's a peanut, it's a good idea to get on a 18:57 regular basis. Absolutely. What we're doing here, 19:00 as we've ground the flax seed. I have in the recipe, 19:03 a 1/4 cup of Flax seed. But then you grind it and so 19:06 your and so you put it in the blender. Umm! And it's 19:12 easy to do in the blinder. Yes. You can use a coffee 19:14 grinder if that, if you have that. Yeah. But with this 19:17 large remount, it will grind up real easily in the 19:19 blender. Yes, yeah I do it home in the blinder and it 19:22 works well. Yeah, its works fine. Yeah. And you can, 19:24 you can grind up quite a bit. You had time, if you 19:26 want to keep it in the refrigerator for a few weeks. 19:28 So, you're can freeze it. Oh! Okay that's a good idea, 19:31 I haven't tried that. And then we've got some chopped 19:33 nuts and any kind you can use like you know walnuts 19:36 or almonds. I have some brazil nuts here. 19:40 Brazil nuts are high and selenium. Okay. Which is 19:43 another good. What us selenium good for. Well, 19:45 again you here and reference to, we helping to reduce 19:49 your risk of cancer. Oh! Okay. So. So this is a good 19:52 cancer for anything. There you go. And it's food. 19:54 Yeah. I like, are you guys. That's wonderful. 19:57 So, that's all there is we've do the got it next 20:00 stuff here and. That's the easy. Yeah. Umm! And then 20:03 you know like I said you putting some carob chips. 20:05 So, you put in some raisins you know where other 20:08 fruits. Yeah, some that you like. And then I just for 20:12 appearance, it's nice of you take a little bit of this 20:16 and put it into my and pack of, clean hands, 20:20 that's right she washed your hands, I know I washed too. 20:23 And so you got a bawl here and then I like too raw 20:26 and sesame seeds. Oh! Yeah. It's a little bit different 20:29 then coconut lot of time you chose you coconut. 20:32 Lot's of people do a coconut. The sesame seeds 20:33 give a little more crunch and they give nice flavor to 20:36 it. Umm! Yeah. So, if you take. Like ½ two tablespoons. 20:41 Okay. Then you're going to get right around the 20:43 teaspoon of Flax seed in here Oh! Okay. And you know, 20:48 I've heard that generally it's recommended that you 20:51 will eat about a tablespoon, the two tablespoon of 20:54 Flax seed a day. Of the Flax, okay yeah. Yeah, so. 20:56 Is that the ground flax or the, well, probably either, 21:02 I mean you do, okay, 21:03 you just got more of a volume once you grind it, 21:05 okay, but I would say if you're gonna eat a 21:07 tablespoon a day that will be really good. 21:09 Yeah. I'm proud if you. Yeah, okay well that's. 21:12 Now, tell me JoAnn we're talking right at the start 21:15 of our program here. You were talking about, how you 21:20 would got an into vegetarian cookie initially. 21:21 That's right. Because, we wanted to loss weight and 21:23 all that type of stuff. Yeah. But how was it else 21:25 helping you. Well, I guess you know. So, I wanted to, 21:29 to loss weight. But you know what I found at pretty 21:31 soon. I found out there I started substituting, 21:34 you know I left off the meat. Yeah. Then I started 21:37 substituting things like peanut butter and cheese 21:41 and desserts. That doesn't not so much, doesn't, yeah. 21:46 You know and so I found out that, you know a calories, 21:50 the calories whether it has mother in a face or it's a 21:53 plant that grows in the ground. That's cute, I like 21:55 that. And that really and I had a problem. Right. 21:58 And my problem was that I love food. Yeah. And so it 22:01 seem like even after I become a vegetarian my 22:04 weight loss program was more like yoyo up and down 22:07 and. Yes. You know, when I really struggle with that 22:10 and for my whole life. You know, it had been a real 22:14 struggle. Yes. But things change on my prospective, 22:18 my understanding with God finally, you know people 22:22 help me to understand God better and how he feels 22:26 about me and how he loves me. Right. And that actually 22:30 help to me in my food problem, my eating disorder 22:34 problem and so. Absolutely. You know, I can really 22:39 relate people that are struggle. You know, just 22:41 seems like even, we try hard, even our best 22:44 intensions often fail. Yes, it's says all our promises 22:47 are like robs the sand. Yeah. You know. So what's 22:49 our solution. Yeah. What's the solution? Well, help 22:52 from Lord is really, what's my solution you know. 22:55 Absolutely and you can talk about the self image to 22:57 that's makes different to realizing that we're special 22:59 to God, we're God dollars of God, you know. Yes. Or sons 23:02 of God. Yeah. Yes. And so, you know people will ask me 23:05 will how do you make changes. What do you suggest 23:08 for making changes and I really, I think that am if 23:12 people are try to make changes. It's helpful to 23:15 just a add like one thing at a time. I like that, instead 23:18 of overwhelming yourself, yeah, with so many things, 23:20 instead of going home and cleaning out, you know the 23:22 whole covered, yes, and say, and then get discouraged. 23:25 Never again and then say oh! Where are we start, 23:27 you know. Absolutely. But if you go with maybe even 23:31 just a drinking more water. Yes. Or let say taking 23:35 walks, you know getting more exercise. That's right. 23:39 Eating more whole grains. Umm! And you know like, 23:42 whole wheat bread or even pop corns it's a whole grain. 23:45 You could enjoy yet. Right, right absolutely. 23:48 And so then just little, little ways like that. 23:50 That you can introduce change into your diet. 23:53 And it's different. I know, it was my new year's 23:55 resolution a year ago. Until I drink more water, 23:58 and you know it was amazing JoAnn, because I didn't 24:00 really like to drink water and that was really one of 24:02 my thinks. But I made this resolution and so everyday 24:05 I try to get about 6 glasses and I feel better. 24:09 I mean tremendously better, I think get 6 glass 24:12 and I think I feel better have more energy and just 24:14 something simple like murder so. Yeah. That's need. 24:16 Yeah, I agree. Yeah, good well would we put this just 24:20 before done in the program here. Would we put this in 24:22 the refrigerator or. Yeah could you can see there are 24:24 pretty soft and so you wanna shape and do in them in 24:26 the nice bawl. Okay. But if you put in the refrigerator, 24:28 then they farm up and I like to make plodder with doing 24:32 in different ways, you know some with carob powder, 24:35 some with carob chips, some with sesame seeds or maybe 24:38 raw and coconut. Yes. And so that you get a variety of 24:41 color and it looks pretty that way. Good. Yeah, you 24:43 can keep them in the refrigerator in the freezer. 24:45 That's right, good well in just a moment friends will 24:48 be back, just show you the final products of the 24:51 things that we make here today. 24:55 We hope you have enjoyed today's program with 24:57 JoAnn Rocar. Now let's take a moment to review. 24:59 Our freely eat and feel better recipes for the 25:02 Tofu Meatballs. You will need 2 cups of whole grain 25:05 bread crumbs. ½ cup quick oats. ½ cup onion, 25:10 chopped fine. 3/4 cup walnuts or pecans, finely chopped 25:14 or blended. 1½ cup tofu, firm or extra drained. 25:19 2 tablespoon of Braggs Liquid Aminos. 25:22 1 teaspoon basil. ½ teaspoon salt. ½ teaspoon sage. 25:26 For a Sweet and Sour Sauce, you will need 1 cup tomato 25:30 sauce, 1 cup pineapple juice. 1/4 cup honey. 3 tablespoons 25:34 of lemon juice. 1½ teaspoon cornstarch. 1½ teaspoon 25:39 onion powder. 1 1/4 salt. ½ teaspoon garlic powder. 25:45 For the Broccoli Cheese Soup, you will need. 25:47 3 ½ c. water. 1 2/3 c. raw carrots, chopped 25:53 1 ½ raw potatoes, chopped 1 c. onion, cut in chunks 25:59 1 c. raw cashews 1 3/4 tsp Salt. 26:04 and 4 c. fresh broccoli, chopped. 26:07 For a Nutty Flax Fudge, you will need. 26:10 ½ cup of Honey 1/4 cup of carob powder, optional 26:14 1 cup of peanut butter ½ cup of flax seed 26:19 1 cup of raw or toasted nuts, that are chopped and 26:22 1 cup of carob chips, optional, 26:24 sesame seeds optional. 26:26 If you would like to contact JoAnn Rechor, 26:29 please call 3ABN at 1-800-752-3226 for more 26:35 information, that number again is 1-800-752-3226. 26:41 Now, let's take a look at our 26:43 finished recipes with JoAnn. 26:48 Welcome back friends, we have some beautiful looking 26:50 food here JoAnn. I can't wait to eat, it makes me 26:53 hunger. It really, I'm ready. Let's look at what we 26:56 made today. Alright. We started with our Meatballs, 26:59 right. Yeah, we had the Tofu Meatballs. Umm! With the 27:03 Sweet and Sour Sauce. Yummy, it looks good and 27:05 presentation too. I like a little Parsley and stuff and 27:08 it's really nice. Yeah and it's easy to heat up like 27:09 that in the oven or in the microwave with you that want 27:12 to. Absolutely and what we made next. 27:14 A Broccoli Cheese Soup. Umm! And I say, it's the cheese, 27:18 it's actually a base from cashews and carrot some 27:21 potato and onion. Good, good and then we went to our 27:23 dessert, my favorite. Fudge, our Fudge Flax bolls. 27:29 You know, I like that, because you can see there is 27:30 carob ones there. Yeah. And then, here the one with the 27:34 carob chips to. Yeah, carob chips over here. Oh! Yeah, 27:36 absolutely. So, this is carob powder, this are raw 27:39 and coconut and this are rolled with flax seed. Good, 27:42 well thank you for coming and for sharing talents for 27:45 different onion and good time there. Thank you we 27:46 really did. Yeah, that's right. Well our friends we 27:49 hope you enjoy this program as much as we enjoy doing it 27:52 and until we see you next time. 27:53 May God bless and keep you. |
Revised 2014-12-17