Your Healthy Perspective has been abbreviated this month so we could have the space to include LOTS of our favorite Holiday recipes.  We hope you enjoy them as much as we do!

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HEALTHY PERSPECTIVE IN THE NEWS
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"May 10 - Many diabetics can significantly lower their blood sugar - and maybe even reduce their medication or stop taking it altogether - by eating lots of fruits, vegetables and high-fiber grain, scientists say."
So says MSNBC News Services
(full article at http://www.msnbc.com/news/405970.asp)

"Sept. 16 -  Antioxidants may help retard the aging process, a new study suggests.  Animals fed a blueberry-rich diet, high in natural antioxidants, scored better on motor skill and memory tests than their non-supplemented counterparts."
According to MSNBC Staff and Wire Reports
(full article at http://www.msnbc.com/news/311935.asp)

   "Growing evidence suggests that fruit and vegetable consumption is inversely related to the risk of coronary heart disease (CHD) and stroke....
   "A wide range of epidemiologic studies demonstrate a consistent dose-response relationship between fruit and vegetable intake and the prevention of cancers; higher intake is associated with lower risk.... The association exists for a wide variety of vegetables and fruit, with some suggestion that raw forms are associated most consistently with lower risk."
According to an excellent study called "Prudent Diet," written by Graham A Colditz, MD, DrPH, Professor of Medicine, Harvard Medical School.
(full article at http://www.medscape.com/UpToDate/2000/11.00/utd1101.11.cold/utd1101.11.cold-02.html)
 

All the above articles have something in common.  Diabetes, heart disease, cancer, aging - all can be ameliorated with what? - a healthy vegetarian diet, rich in whole grains and especially FRESH FRUITS AND VEGGIES!

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DON'T FORGET YOUR FRUITS AND VEGGIES
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Please let the information you've just read encourage you to incorporate lots of fresh fruits and veggies in your Holiday meal planning.  We're really enjoying the fuyu persimmons available in our local produce counters right now.  And of course so many varieties of citrus fruits, apples and pears are wonderful now too.  Be adventurous and try something new from your produce aisle - you'll probably be pleasantly surprised!

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HOLIDAY RECIPE EXTRAVAGANZA
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Below are some of our very favorite Holiday treats.  Some of the recipes appeared in Your Healthy Perspective last year, but most are being shared here for the first time.

Many of these foods are rather rich, and we eat them for special times of celebration - not on a daily basis.  But for the Holidays, everyone wants special, celebratory foods.  This is part of our culture.  Meals and treats shared with family and friends are a Holiday tradition.  Here are some healthy alternatives to some standard favorites.  Bon Apetit!
 

**Clarence's Raw Cranberry Sauce**

2 cups fresh raw cranberries
1 medium apple
2 ripe pears
1 orange
1/2 cup pitted dates (unsulphured)
1/2 cup raisins (unsulphured)
1/2 cup honey
1/4 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon allspice
1/8 teaspoon ground cloves

Grind cranberries in a food processor or blender.  Pour into large mixing bowl.
Chop peeled orange. Chop peeled and cored apple and pears.  Stir into cranberry mixture.  Chop raisins and dates finely and add.  Add honey and spices.  Mix well.
Cover and let sit in refrigerator for several hours for flavors to blend.
This not only tastes good, but is really good for you.  It's something you could eat every day and not feel guilty (don't tell the kids!). Enjoy!
 

**Clarence's Vegetarian Cornbread Dressing** (Turkeys and Chickens, rejoice!)

4 stalks diced celery
1 large diced onion
3 cloves sliced or minced garlic (or to taste)
1/2 pound diced white mushrooms and/or shiitake mushrooms
2 diced portobello mushrooms (optional)
2 Tablespoons extra-virgin olive oil
Bragg Liquid Aminos(tm) to taste (a healthy alternative to salt)
one 8 inch square batch of cornbread, cubed
3 pieces of dried and cubed whole wheat bread
1/2 teaspoon Spike(tm)
1/2 teaspoon Garlic Magic(tm) garlic powder
1/2 teaspoon It's A Dilly(tm)
2 to 3 teaspoons sage (or to taste)
2 to 3 cups Imagine No-Chicken Broth(tm) (or other vegetable broth)

Sautee together the oil, celery, onion, garlic, and mushrooms on medium heat.  Stir in Bragg Aminos to taste.  Add this mixture to the cubed breads, thoroughly mix in the spices, then stir the broth in to moisten.
Bake in an approximately 9 by 13 inch pan at 350 degrees F for 10 to 12 minutes.
 

**Clarence's Cornbread**

1 cup stone-ground cornmeal
1 cup unbleached flour
1 tablespoon non-aluminum baking powder
1/3 cup extra-virgin olive oil
1 cup soy milk (e.g. White Wave Silk(tm))
1 tablespoon Bragg Liquid Aminos(tm)

Mix dry ingredients thoroughly.  Add oil, soy milk, and Bragg Liquid Aminos, and mix another 2 or 3 minutes.
Bake in an 8" x 8" square pan in a 425 degree oven for 25 to 30 minutes.

You'll probably want to make a double batch - one for the dressing and one to eat.  Yum!
 

**Holiday Sweet Potato Bake**

4 sweet potatoes, peeled and cut in pieces (approx. 1")
1/2 cup raw cranberries
1 teaspoon Bragg Liquid Aminos(tm), or to taste
1/3 cup pure maple syrup (more if you like)

Place sweet potato pieces in baking dish.  Top with cranberries.   Drizzle with Bragg Aminos and pure maple syrup to cover.
Cover dish and bake at 350 degrees F for approx. 1 hour or until sweet potatoes are tender.
(Or, if you prefer microwave cooking: Cover dish and cook in microwave oven on high for approx. 10 minutes, or until sweet potatoes are tender.)
 

**Nicole's No-Bake Pumpkin Pie**

2 tsp. agar (can be purchased at most health food stores - a vegetarian alternative to plain gelatin)
4-1/2 tsp. egg replacer (purchase at health food store - we use Ener G brand)
1 cup soy milk
2 cups cooked pumpkin
1/2 cup pure maple syrup
1/4 cup natural honey
1 tsp. pumpkin pie spice
1 tsp. cinnamon
1 tsp. vanilla
1 baked pie shell

In a saucepan, combine agar and egg replacer. Beat in soy milk and let stand 5 min. (until agar dissolves). Add pumpkin, maple syrup, and honey. Beat until well combined. Cook and stir over medium heat until mixture becomes thick and begins to coat spoon (about 10 min.). Remove from heat. Add spices and vanilla. Pour into prepared pie shell. Cool. Slice, serve, and watch disappear! (Maybe you should make more than one - we do!)

You can use your favorite pie crust or try this one. It's really good!

**Cashew and Whole Grain Pie Crust**

1 cup raw, unsalted cashews
1 cup old fashioned oats
1 cup whole wheat pastry flour* (can be purchased at your health food store)
1 cup apple juice, chilled
1 tsp. Bragg Liquid Aminos (purchase at health food store - a healthy alternative to salt)

In food processor with S-blade, grind cashews. Add oats and process until fine. Add whole wheat pastry flour and continue processing as you add liquid aminos, and begin to add apple juice slowly, until ball forms. Turn food processor off. Remove dough and wrap in plastic. Refrigerate for about 1 hour. Roll out between pieces of plastic wrap. Place in pie pan and make your cute little crust edges.** Use fork to puncture bottom of crust a couple of times. Bake in preheated 325 degree oven for approx. 10 minutes. Cool before adding pie mixture.

*Whole wheat pastry flour is wonderful when fresh, but it is perishable. If not stored correctly it becomes rancid and tastes bitter; then you and your guests will think healthy food tastes yukky! So please refrigerate after purchase. If not used within 2 weeks, freeze remaining flour in plastic freezer bag(s). It can be used directly from the freezer, without thawing or waiting.

**This pie crust recipe could also be used for your favorite healthy baked pie recipes as well. Just double the recipe if you want both top and bottom crusts. And, of course, stop at the ** in the above recipe (don't pre-bake the crust).
 

**Nicole's Honey Spice Cake**

1 1/2 cups unbleached flour
2 teaspoons non-aluminum baking powder
1 teaspoon cinnamon
1/2 teaspoon cloves
3/4 cups natural honey
2 Tablespoons oil
2 teaspoons vanilla
1/4 cup water

Sift the dry ingredients.  Mix the wet ingredients, then mix in the dry ingredients until blended.  Pour into a greased and floured baking pan which is 8 or 9 inches round or 8 inches square, and bake for 45 minutes at 325 degrees F.  Cool.  For a 9 by 13 inch cake, double the recipe.
 

**Kimberly's Carob Coconut Surprises**

3 packages (10 oz. each) grain sweetened vegan carob chips
1 3/4 cup natural peanut butter*
1 cup pure maple syrup
2 teaspoons pure vanilla extract
1 cup grated coconut

Melt the carob chips.  Add peanut butter, maple syrup, and vanilla.  Mix well.
Roll into balls.  Press each ball into grated coconut, forming patties that are coated with coconut on each side.
Place on lightly oiled cookie sheet.  Patties may later be placed carefully on plate or in tin.  If stacking, place waxed paper between layers.
*Other nut butters may be substituted.  Try almond, cashew, soy nut, or whatever your favorite is.

These are a favorite of children and adults alike.
 

**Kimberly and Nicole's Peanut Butter Bars**

1 3/4 cups natural peanut butter
1 3/4 cups pure maple syrup
1/4 cup unsulphered molasses
2 teaspoons vanilla
2 teaspoons Bragg Liquid Aminos(tm)
3 cups whole wheat pastry flour

Thoroughly mix together wet ingredients, then mix in flour until well blended.  Bake in two 8 inch square pans at 325 degrees for 40 minutes.
 

**Nicole's No-ca Mocha**

2 teaspoons carob powder
1 teaspoon Postum(tm) (or other grain beverage)
1/2 cup boiling water
1 to 2 teaspoons pure maple syrup
1/2 cup soy milk  (e.g. White Wave Silk(tm))
dash of cinnamon

In serving mug, stir boiling water into carob and Postum.  Stir in maple syrup, then soy milk and cinnamon.  Reheat if necessary.

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PRESIDENTIAL ELECTION 2000
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When we asked you to join with us in prayer for our election earlier this month, we had no idea the results would still be up in the air at this writing!  Of course, no one did - history is being made.  It's no time to stop praying now!  Please join us as we pray, not only for the election outcome, but for the healing of our nation - so much animosity and division!

Thank you.  And a special thank you to those of you overseas who continue to hold us up in your prayers.
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Until next time, when we are preparing for Christmas...

God bless you,
-Rev. Clarence Russell, Kimberly and Nicole
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Copyright (c) 2000 by Clarence Russell . All rights reserved. As long as this file is left intact, permission is granted for use on web sites or in newsgroups or mailing lists.