Читать книгу Absolutely Everyone Needs a Plan - John Schlife - Страница 35

APRIL 2020

Crock-Pot Casserole with Sprouts (Brussels, That Is) and Grouts (Buckwheat, That Is)

When selecting cookbooks, I frequently recommend 2 that have recipes that need very extensive modifications in order to qualify for healthy nutrition. They were 2 of the most popular vegetarian cookbooks, and although vegetarians as a large group of people are considerably healthier than the average person when it comes to heart disease, stroke, diabetes, obesity, and hypertension, vegetarian cookbooks originally were not very healthy. True, they eliminated animal flesh, which is usually high in fat, but also one frequently found the following, simply because they were not “flesh”: honey, sea salt, egg yolks, butter, cream, molasses, etc.

But there is a very good reason to use these books if you know how to make modifications in the fat and sugar. My favorites were Moosewood and Recipes for a Small Planet (from the Diet for a Small Planet). Both of these books have currently been updated to a more nutritious version. Why these books? They have a very noteworthy emphasis on spice, spices that many Americans did not use. In the past it was only salt and pepper. First, these books added cumin, coriander, curry, chili, white and red pepper, basil, oregano, rosemary, thyme, etc. Secondly, it forces us to use vegetables and grains that we were not used to including in our daily eating. For example, barley, buckwheat, spelt, triticale, eggplant, squashes, peppers (red, yellow, and orange), red cabbage, etc. These cookbooks got us out of a rut. They forced us to get creative with our food preparation. They may have convinced you to try a fresh seasoning such as cilantro for the first time. This recipe uses buckwheat grouts and Brussels sprouts.

Recipe:

Mix the following and pour into Crock-Pot:

4 carrots (2 chopped into bite-sized pieces and 2 grated)

1 medium yellow onion, finely chopped

12 medium-sized fresh Brussels sprouts

1/2 cup buckwheat grouts

1 16-oz. can no-salt stewed tomatoes

1/2 package nonfat dry milk (1 package makes 1 qt.)

6 egg whites

1 cup water

Spices

2 T. garlic powder

1/2 t. black pepper

1/2 t. red pepper flakes

3 T. parsley flakes

Bake on LOW for 8 hours.