Get Ready, Get Set, Cook
Adapted from Dr. Fuhrman's book Disease-Proof Your Child:
An important thing to remember is most of the foods your children and family consume can be simple fruits, raw vegetables, and nuts that require no preparation. Always keep lots of fresh fruit and raw vegetables such as sliced peppers, celery, cherry tomatoes, okra, raw string beans, English peas, and snow pea pods available and left out in bowls on the kitchen table at all times, so the children can grab and snack on them as they please. These vegetables are fine to leave unrefrigerated for a few days, and you will be surprised at how the raw vegetables and raw nuts slowly disappear. Instead of flowers to decorate your tables, use bowls of seasonal fruit. It is fine for you children to forage during the day and eat less at mealtimes. Offer an array of healthful food and let them control their own intake. Over time you will realize you do not need to cook and prepare a complete array of foods at dinner. A salad, one cooked main dish, and a simple fruit-based dessert are sufficient.
Steaming vegetables and making soups is called water-based cooking. Water-based cooking is the preferred way to cook because you can avoid cancer-causing acrylamides that are created when foods are browned by baking or frying.
Never eat browned or overly cooked food. Burnt food forms harmful compounds. If by accident something is overcooked and browned, discard it. Avoid fried food and food sautéed in oil. Experiment with low heat cooking to prevent nutritional damage to the food and the formation of dangerous heat-generated compounds.
I consider dairy fat dangerous and since so many children are lactose intolerant, many of my recipes show you how to make calcium-rich and nutrient-rich meals without diary. Soy milk is available fortified with vitamin D and calcium, and I find it very useful for making delicious smoothies and fruit-based deserts. There are many brands to pick from that all taste slightly different. It is easy to find one that suits your taste and the taste preferences of your child.
Also, get yourself a good food processor or quality blender for many of my recipes. I recommend owning a centrifugal juicer, an orange juicer, and a food processor or high-quality blending machine. The blenders that contain a plunger to stir and force the food down into the blades are helpful for making fruit-based sorbets, sauces, and dressings.
An important thing to remember is most of the foods your children and family consume can be simple fruits, raw vegetables, and nuts that require no preparation. Always keep lots of fresh fruit and raw vegetables such as sliced peppers, celery, cherry tomatoes, okra, raw string beans, English peas, and snow pea pods available and left out in bowls on the kitchen table at all times, so the children can grab and snack on them as they please. These vegetables are fine to leave unrefrigerated for a few days, and you will be surprised at how the raw vegetables and raw nuts slowly disappear. Instead of flowers to decorate your tables, use bowls of seasonal fruit. It is fine for you children to forage during the day and eat less at mealtimes. Offer an array of healthful food and let them control their own intake. Over time you will realize you do not need to cook and prepare a complete array of foods at dinner. A salad, one cooked main dish, and a simple fruit-based dessert are sufficient.
Steaming vegetables and making soups is called water-based cooking. Water-based cooking is the preferred way to cook because you can avoid cancer-causing acrylamides that are created when foods are browned by baking or frying.
Never eat browned or overly cooked food. Burnt food forms harmful compounds. If by accident something is overcooked and browned, discard it. Avoid fried food and food sautéed in oil. Experiment with low heat cooking to prevent nutritional damage to the food and the formation of dangerous heat-generated compounds.
I consider dairy fat dangerous and since so many children are lactose intolerant, many of my recipes show you how to make calcium-rich and nutrient-rich meals without diary. Soy milk is available fortified with vitamin D and calcium, and I find it very useful for making delicious smoothies and fruit-based deserts. There are many brands to pick from that all taste slightly different. It is easy to find one that suits your taste and the taste preferences of your child.
Also, get yourself a good food processor or quality blender for many of my recipes. I recommend owning a centrifugal juicer, an orange juicer, and a food processor or high-quality blending machine. The blenders that contain a plunger to stir and force the food down into the blades are helpful for making fruit-based sorbets, sauces, and dressings.
