Nontoxic, Natural and EarthwiseDebra Lynn Dadd
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| In addition to more familiar soups, you might try miso, a fermented soybean product said to have beneficial health effects. It can also be added to other soups as a flavor enhancer.
At the Store/By Mail
Earthwise soup mix
Fiddler's Green Farm. Dried bean-soup mix.
— Lima soups (Eden Foods). Lentil and sweet pumpkin.
— Walnut Actes Meat & Chicken Soups/Organic Vegetable Soups/Seafood Chowdets/Soup Bags/Otganic Bean Soup Mix (Walnut Acres). A wide variety of canned soups and chowders, plus soup herbs and a mixture of organic beans with its own recipe, ES Lead-free can. |
Brigitte Mars, A.H.G.
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 Edible Uses
The seeds, with their licorice-like flavor, improve the taste of other medicines and are used to flavor breads, cakes, cookies, fruits, soups, sauces, and pickles. They are a primary ingredient in mustaceum, an after-dinner digestive cake. They also can be eaten by themselves; they function as both a digestive aid and a breath freshener.
Many alcoholic beverages are made with anise, including Pernod, Raki, Aguardiente, Uzo, Anisette, Kummel, and Ojen.
Fresh anise leaves and stalks (before the plant has produced seed) are also edible can be added to salads. |
Michael T. Murray and Michael R. Lyon
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 Salads with minimal or low-calorie dressings; roasted or grilled vegetables; hearty vegetable or legume-based soups; boiled whole grains; legume dishes; high-protein, low-calorie smoothies; and fresh, nontropical fruits are all examples of foods that can be enjoyed liberally because they promote satiety while adding abundant nutrients and minimal calories. The key to keeping these foods high in volume and yet low in their caloric density is to avoid adding more than a small amount of fat or other high-calorie embellishments. |
Elaine Magee
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 To lower the energy density of foods like soups, sandwiches, or casseroles, substitute fruits and vegetables when possible for higher energy-density ingredients (like high-fat cheese, cooking fat, or sausage).
WHY MILK MATTERS
It seems that my generation, the baby boomers, grew up without the beverage monopoly we call the soda business in full force like it is today. As kids, many of us drank milk at every meal. Frankly, I don't even remember having soda every day. I think it was reserved for parties or the occasional trip to the golden arches or downtown diner. |
| Kidney beans and black beans seem to fare the best in most recipes including salads and soups.
Frozen beans are lifesavers, too. In my opinion, having frozen beans on hand is a great idea because leftovers are easy to store-you take only what you need and put the rest of the bag back in the freezer. My favorite frozen item is edamame (shelled), and one of my daughter's favorite quick snacks is microwaved shelled edamame.
Beat gas. If beans bother your digestive system, try canned beans. Rinse them well in a colander to remove any gas-producing substances. |
| Oatmeal can even be eaten uncooked, which means you can add oats to yogurt, salads, sandwiches, soups, cold cereal, and trail mix. Two tablespoons of oats adds a gram of fiber.
Reduce blood pressure. Eating barley has been shown to decrease blood pressure and improve several other risk factors for heart disease. (Other studies of high-fiber, whole grain foods have reported significant reductions in blood pressure. |
Dr. Steve Blake
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 Cooking in the oven or in soups and stews preserves the most vitamin B]2.
Vitamin B12 is destroyed by microwave cooking and leached out by cooking water.
VITAMIN B12 IN FOOD o
Microwave Cooking o
Cooking water
Figure 1-23 Some cooking methods reduce vitamin B12 content.
G R A I
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Elaine Magee
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| Chopped broccoli makes a great addition to soups, stews, and casseroles. Cook it until it's bright green and tender, but take care not to overcook it-broccoli can produce a strong sulfur odor and become quite unappealing.
Of course, no raw veggie platter is complete without those dark green florets! And tossed into a green salad, they offer a huge nutrient boost. watermelon. The possibility of another "beta-carotene scenario" (that is, in which a greater cancer risk is found with the supplements in spite of a lower expected risk) should make us wary of opting for supplements instead of foods. |
Brigitte Mars, A.H.G.
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| Edible Uses
The rhizome is edible; it is most often added to immune-building soups.
Other Uses
Topically, atractylodes is used in cosmetics for treating wrinkles and dark spots on the hands and face. The essential oil is used in perfumery. |
Dr. Steven R. Gundry
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 Here is the checklist of the tools you'll need:
Blender or food processor One or both will help you make smoothies, soups, and a host of other goodies. I have found the powerful and indestructible Vita-Mix brand blender increasingly indispensable as my diet has evolved.
Coffee grinder or spice mill
Garlic press
Grill pan and/or grill, or George Foreman-type indoor griller
Measuring cup
Saladspinner
Snack-size plastic bags Measure nuts or seeds in the palm of your hand and store them in individual portions. |
Brigitte Mars, A.H.G.
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| Edible Uses
Caraway seed is widely used in German, Austrian, and Dutch cuisine, including cabbage dishes, cheeses, crackers, pickles, rye breads, liqueurs, soups, and roasted apples. The leaves may be chopped and added to salads. Caraway root is also edible as a vegetable, much like parsnips. The alcoholic beverages Kiimmel and Aquavit and some spiced wines are flavored with caraway.
Other Uses
Caraway was used as a form of currency in sixth-century Persia. |
| Edible Uses
Codonopsis is a delicious addition to soups, stews, and grain and bean dishes. It can also be added to wine. The dried root is sometimes made into a flour.
Other Uses
The root can be given to babies to teethe on (under supervision, of course); it is sweet and hard and doesn't splinter. |
| The fresh leaves can be added to salads and soups. The dried leaves are wonderful in baked goods and fruit desserts; their sweetness makes it possible to decrease the amount of refined sugar in the recipe. The oil from the seeds and roots is used in the manufacture of Benedictine, Chartreuse, vermouth, and gin.
The herb's flavor is reminiscent of that of juniper berries, celery, and licorice.
Other Uses
In the language of flowers, angelica denotes inspiration. Angelica is traditionally burned as an incense to attract angelic presence. |
David W. Grotto, RD, LDN
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 Make salsa, soups, or add tomato juice to rice to make Spanish rice.
My dad says you have to let a pasta sauce cook for at least an hour so the sauce clings to the pasta. This recipe contains seven powerhouse foods. ingredients:
Noni's Marinara Sauce by Arthur Grotto
Servings: 8 four-ounce servings • Prep time: 20 minutes Cooking time: At least 1 hour. Longer for a thicker sauce. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Nutritionist Somer also recommends using anise, cardamom, mace (the fibrous covering on the nutmeg seed, which is available ground), mint, nutmeg, pumpkin pie spice, and others to enhance, season, or flavor sauces and stews, as well as to spice up such foods as winter squash, soups, poultry, fish, salads, broccoli, cucumbers, and grains.
When cravings strike, herbalist Mars recommends sucking on cinnamon sticks, drinking tea made from anise, fennel, or licorice root, or inhaling deeply of aromatic essential oils of anise, cardamom, cinnamon, clove, fennel, nutmeg, rose, and vanilla. |
Gayle Reichler, M.S., R.D., C.D.N.
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 All are good choices for your eating plan, since soups are quick and delicious ways to satisfy hunger and fill you up. soups also offer a tasty way to start eating beans. If you are watching your sodium intake, you may need to avoid many of the freeze-dried soups and some of the canned soups, both of which tend to be high in salt.
Soup can fall into one of three areas in your diet. One cup of vegetable soup or broth is a "free" food. If it is bean soup, it is either a serving from the whole grains/starches group or proteins group—depending on how you choose to spend your "food servings. |
Michael T. Murray and Michael R. Lyon
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| Those who are successful in losing weight and keeping it off have learned to drink plenty of water or other non-caloric beverages, but they also consume significant amounts of water in the form of low-fat, high-fiber soups, vegetables, fruits, boiled whole grains, and other volumetric foods. The fiber in these foods holds on to the water and makes these foods more volumetric.
BEWARE OF SWEETENED DRINKS
Sugary drinks like soda pop, sweetened iced tea, and fruit juice are probably the worst ways to provide your body with calories if you want to lose weight. |
| Low-fat salads, high-fiber soups, legumes, raw or cooked nonstarchy vegetables, boiled whole grains like brown rice or oatmeal, and low-fat stews are all foods that must become a major part of your lifestyle if you want to lose weight and keep it off for good. Our most successful weight-loss participants have made the effort to find a wide variety of ways to incorporate these kinds of foods into their daily life. We will provide you with a wealth of recipes in chapter 11 to make high-fiber, volumetric foods a delicious part of your diet. |
| Add vegetables or fruits to foods (e.g., soups) and modify recipes whenever possible by adding extra fruits or vegetables. þWhen you eat grains, try to eat only whole grains. Be sure to read labels to confirm that foods are actually whole grain. þUse all-bran cereals for breakfast or mixed with plain yogurt as a snack. Add all-bran cereals to other cereals and to other foods whenever possible. þBoiled whole grains are best. Brown rice, oatmeal, quinoa, couscous, whole barley, barley grits, and barley flakes are good examples. There are many creative ways to prepare boiled grains. |
| Lunch
Lunch is a perfect time to take advantage of high-volume, low-calorie soups and salads. Adding PGX to the meal amplifies the volumetric and satiety effects of these foods. Or you can use the SlimStyles Weight Loss Drink Mix again as a meal replacement.
Dinner
For dinner, we want you to eat a healthy, balanced meal containing three or four food groups. Food choices should be voluminous and have a low-glycemic impact. Again we recommend you add PGX at dinner time to control overeating at night. |
Marshall Editions
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 Eat lots of fresh fruit and vegetables and freshly made vegetable soups. Drink plenty of water, freshly squeezed juices, and teas. Hydration will help cleanse your body of toxins and keep the respiratory tract from drying out. Herbal teas will also assist your body in healing.
Supplements: Take 500-1,000 mg of vitamin C every four hours until symptoms subside. Bioflavonoids work synergistically with vitamin C and have immune-enhancing properties; take 500 mg twice a day, once in the morning and once at night. |
Elaine Magee
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| Try adding a can of beans, rinsed and drained, to green salads as well as rice, pasta salads, soups, stews, and casseroles. They're a natural fit with
(continued on page 108)
Soybeans are a unique member of the legume family: They contain a large amount of natural plant estrogens (isoflavones), as well as all the essential amino acids and a number of antioxidant phytochemicals. Genistein, the main isoflavone in soy, has possible antitumor activity, but soy possesses other cancer-fighting components. |
Marshall Editions
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| NATUROPATHY
Diet: Eat light foods consisting of steamed vegetables, freshly made soups, and broths. Add garlic, ginger, and onions to soup for their tonifying, ^ #?A antimicrobial, and warming properties. Cut out all milky and mucus-^5JjJ3^ forming foods such as cheese, yogurt, red meat, dairy, and simple carbohydrates. Drink plenty of water, freshly squeezed juices, and teas to cleanse your body of toxins. Herbal teas will assist your body's ability to heal itself. The most beneficial kinds of herbal teas are listed in the herbal section of this entry. |
David W. Grotto, RD, LDN
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| Add cooked buckwheat to salads and soups for added health benefits and flavor.
Buckwheat Banana Bread from Gluten-Free 101 by Carol Fenster
Servings: 12 (2 slices each) • Prep time: 15 minutes Cooking time: 40 minutes
This recipe contains seven powerhouse foods. |
Gayle Reichler, M.S., R.D., C.D.N.
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| All are good choices for your eating plan, since soups are quick and delicious ways to satisfy hunger and fill you up. soups also offer a tasty way to start eating beans. If you are watching your sodium intake, you may need to avoid many of the freeze-dried soups and some of the canned soups, both of which tend to be high in salt.
Soup can fall into one of three areas in your diet. One cup of vegetable soup or broth is a "free" food. If it is bean soup, it is either a serving from the whole grains/starches group or proteins group—depending on how you choose to spend your "food servings. |
Bottom Line Health
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| Even if you're not thirsty, keep a glass of water or juice at your bedside and take sips often. Eat soups and suck on popsicles. Take lukewarm baths or showers.
Myth 4: Aspirin is the best medicine for a fever. The most common antipyretics—fever reducers—are available over-the-counter. They include acetaminophen (Tylenol) and aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil) and naproxen (Aleve). |
| For the first 24 hours, consume filtered water, broths and soups with lots of garlic, onions and spices, such as turmeric and cayenne, which relieve congestion, promote circulation and have a natural anti-inflammatory effect. Herbal teas (especially ginger, cinnamon and peppermint) and steamed vegetables are also good choices. When you're feeling better, move toward a more normal diet.
I have found several supplements to be effective for treating colds and flu. Consider taking these when people around you are sick or when you first feel symptoms. |
| In addition to eating plenty of fruits and vegetables, add unprocessed wheat bran to soups, stews and salads.. .or take a fiber tablet. Be sure to drink eight to 10 glasses of water daily—otherwise, fiber can be constipating.
Natural approach: Vitamin C (500 to 1,000 mg daily) helps strengthen capillaries, including those in the rectum. Acidophilus (one to three capsules before each meal) aids bowel regularity.
Also helpful: Apply vitamin E oil or cream to hemorrhoids to ease any discomfort and promote healing. |
| For a modified type of fast, you can eat homemade broths and soups (three to four bowls a day, containing carrots, celery, chicken broth, potatoes and spices).. .or drink 30 to 40 ounces daily of detoxification meal-replacement drinks (containing rice or pea-protein, added vitamins and minerals, and detoxifying herbs, such as milk thistle and green tea extract), plus 32 ounces of water. Meal-replacement drinks are commonly available from natural health-care practitioners and at health-food stores.
People who have diabetes should avoid fasts. |
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