Plant-based tips

IS MISO HEALTHY?

Fiona @ abundentlyclear.nz introduced us to something very interesting.

Dr. Greger @ Nutritionfacts.org has shown a study that explains that miso though high in salt doesn't have the same dangerous effects for stomach cancer or high blood pressure as salt normally does. The reason for this is the soy in miso counteracts the effects of the salt. See the YouTube video on this on pg. 61

TEST YOUR GOUT RISK AT HOME

It is easy to test your gout risk at home. In reference to the article on page 10, you can test your uric acid level with a device like the one picured below.

These products are available from many online chemists and from Amazon.

But our tip here comes with a warning, if your levels are high (7 or above) you should consult a doctor immediately.

SPROUTING POTATOES

Store potatoes with an apple to avoid early sprouting. Keep them away from onions and in a cool, dark place.

The ethylene gas given off by an apple will prevent potatoes from sprouting, while keeping onions nearby will actually cause them to sprout.

PREVENT BROWNING OF AVOCADO'S WHEN OPEN

Citrus fruits, like lemon or lime, naturally contain strong antioxidants, which work against oxygen to slow down spoiling or browning in certan foods.

Brush a little lemon or lime juice on the flesh of sliced avocado, and seal in an airtight container, this will delay the browning process

CLEAR ICE EVERYTIME

For clear ice use extra hot tap water. It improves the clarity of ice when freezing, it might take a little longer to freeze but the results are worth it.

MAKE YOUR OWN BREADCRUMBS

Janita placed a tip on loveffodhatewaste.co.nz which is a site worth checking out: If your loaf of bread or rolls are getting a bit stale turn them into breadcrumbs using a food processor. We store these fresh breadcrumbs in a bag in the freezer and take out only what we need for recipes! It’s brilliant – we save money by reusing our own bread & we always have breadcrumbs on hand!

FORAGED INFUSED VINEGAR

There are a wide range of plants around us that would make a perfect infusion in vingar for very little cost.

Not only does it look attractive but with the right plant the fusion can be both tasty and aromatic.

Some plants that you can easily forage around New Zealand and Australia are, rosemary or lavander sprigs, no more than a couple needed.

Other ideas are chamomile flowers, crab apple, elderflowers or elderberries, fennel flowers, kawakawa or manuka leaves, pine, spruce and fir leaves or tips.

Just clean your foraged plant, and pat dry with a paper towel. Cram your plants into a bottle and pour in you vinegar.

A wonderful infused addition to soups and sauces or when added to a salad dressing.

CORN ON THE COB

Have you ever had issues with not being able to peel away all the outer greens to get to the corn before you cook it in water.

Try this tip, before peeling away the greens place the whole cob in the microwave and heat for 1.5 mins.

Remove from microwave and slice through the base of the corn, then holding the top of the corn with the base pointing downwards squeeze out the corn. It should just slide out easily.

INTANT OAT FLOUR

Find yourself without any oat flour mid recipe, not an issue, simple process a cup or whole grain oats in a blender.

GOT SOME GREAT TIPS TO SHARE? CONTACT ME AT CATHERINE@WHOLEFOODLIVING.LIFE

The Podcast selections below cover food and health issues and provide quick access to a deeper understanding of what whole food eating can achieve. Listening to podcasts on a regular basis is a great way to increase your understanding of WFPB and keep yourself on track. Dr Will Bulsiewicz - restoring your gut

In this episode on the plant-based academy podcast, Dr Will Bulsiewicz talks about restoring your gut naturally, looking at the root cause of the issue.

How diet impacts mental health

On theplantbasedcanadapodcast.buzzsprout.com, we hear from Dr Ian Gillespie about diet and mental health, and how he incorporated plant-based eating into his practice.

Dr Barnard - Eating to age well

On his own podcast channel, Dr Neal Barnard answers questions around your nutritional requirements changing as you get older.

Dr Greger - Excuse me, your gut is leaking

nutritionfacts.org podcast has Dr Michael Greger talking about many foods, drugs and beverages that can disrupt the integrity of our intestinal barrier.

Dr. Hall - Understanding carbs

Join Dr Danielle Belardo for her fascinating conversation surrounding carbs, energy balance & body weight with NIH nutrition and metabolism scientist, Dr Kevin Hall.

Inflammation & finding a balance

No Meat Athlete Podcast, talks to cardiologist Dr Monica Aggarwal about inflammation triggers, and the importance of taking care of your stress levels.

Preventing & Reversing Diabetes

The plant power people podcast talks to Dr Cyrus Khambatta. He shares his type 1 diabetes story and how a whole food plant-based diet can help prevent and reverse diabetes.

Climate Crisis and Our Food System

Plant Based News podcast talks to environmental scientist Nicholas Carter who focuses his academic research on the scientific links between food systems & planetary health.

The YouTube selections below cover a range of lifestyle, food and health issues. They include specialist tips and easy access to a deeper understanding of what whole food plant-based eating can achieve.

Alcohol and the uric acid connection

Get a quick rundown, and with diagrams, from Dr David Perlmutter on the featured article in this issue. https://tinyurl.com/2s3h5btp

The Healing benefits of water fasting

Dr Alan Goldhamer discusses the value and benefits of water fasting with Tom Bilyeu. https://tinyurl.com/52h42nca

Why I quit low carb and went vegan

In this video the UK's, Dr Gemma Newman, explains what made her give up Keto and go vegan. https://tinyurl.com/2p98nke7

Have you ever wondered about Miso?

This piece from Dr Michael Greger dispels the myth that Miso is unhealthy in a WFPB diet. https://tinyurl.com/2ruxwebc

A matter of emotional intelligence

Dealing with emotional intelligence probably has a lot more to do with successful living than IQ - Dr Neil Nedley. http://tiny.cc/yfriuz

An easy way to grow garlic at home

Don't throw away your old plastic bottles because they can make ideal starter beds for growing garlic. See here. https://tinyurl.com/38cxcze2

10 tips on foraging in New Zealand

This basic 10 step guide offers some simple tips on what and what not to do when foraging in NZ. https://tinyurl.com/ahehbbdz

Animal protein vs plant protein

Dr Michael Greger does it again. One of WFPB's most trusted reviewers gets right in on a hot topic. https://tinyurl.com/ve2z8fv6

British family doctor Gemma Newman explores how a simple change in diet helps many common chronic illnesses - from diabetes and heart disease to obesity - and the science that explains why it works. Contains over 60 delicious meal ideas.

From the groundbreaking results of his twenty-year nutritional study, Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn illustrates that a plantbased, oil-free diet not only prevents the progression of heart disease but can also reverse its effects.

This is a book that will let you live longer, reduce your need for medications, and improve your health dramatically. It is a book that will change the way you want to eat. Follow the Eat to Live diet, you will lose weight faster than you ever thought possible. Lisle and Goldhamer offer unique insights into the factors that make us susceptible to dietary and lifestyle excesses and present ways to restore the biological processes designed by nature to keep us running at maximum efficiency and vitality.

The film's companion cookbook, The PlantPure Nation Cookbook brings a powerful, science-based approach to nutrition from the big screen to your kitchen with some of the same mouthwatering recipes that kick-started a revolution.

Colin T Campell's Whole is an absolutely eye-opening, paradigm-changing journey through some cutting-edge thinking on nutrition. It is a scientific tour de force, that has powerful implications for our health and for the future of our world. T. Colin Campbell and his team at Cornell University, in partnership with teams in China and England, embarked upon the most comprehensive study ever undertaken of the relationship between diet and the risk of developing disease. Their results still astound.

Dr Dean Ornish's research has proven that lifestyle changes can reverse - undo! The progression of many of the most common and costly chronic diseases and even begin reversing ageing at a cellular level. Several insurance companies cover his programme.

Want to eat healthily, but worried it will cost too much? Looking to save on grocery bills, without compromising on nutrition value or flavour? This book will answer all your questions. Great if you need to keep the food bill tight. Great inspiration here. Why rely on drugs and surgery to cure you of life-threatening disease when the right decisions prevent you from falling ill to begin with? How Not to Die gives effective, scientifically proven nutritional advice to prevent our biggest killers.

Neal Barnard, MD, a leading authority on nutrition and health, offers insight into how dietary changes can alleviate years of stress, pain, and illness. What's more, he also includes delicious and easyto-make hormone-balancing recipes.

Before Dr Barnard's scientific breakthrough, most health professionals believed that once you developed diabetes, you were stuck with it. We know now that this is simply not true. Barnard has shown it is possible to tackle type 2 diabetes. Suzy Amis Cameron - environmental advocate, former actor, and mom of five, presents an easy guide for you to improve your health and shrink your personal carbon footprint. Just swap one meat- and dairy-based meal for a plant-based one.

Sophie Steven's stunning cookbook is packed with over 100 delicious, vibrant plant-based, gluten-free and refined-sugar-free recipes. Some great recipes and taste sensations to try. A book that will benefit the whole family.

Rip Esselstyn arms readers with the knowledge they need to win any argument with those who doubt the health benefits of a plant-based diet and to convince any number of curious carnivores to change their diets once and for all.

MILKED

Directed by Amy Taylor and presented by indigenous activist Chris Huriwai, MILKED has been racking up some massive viewing numbers worldwide. This Kiwi created doco takes a hard look at industrial dairy farming in New Zealand and shows how it 'milks' not only animals but farmers, consumers, rivers, the land and the climate. MILKED attacks the cynical marketing jargon used to hide the negative impacts of an industry many Kiwis have come to accept as one of the vital vertebras in the country's financial backbone. Available at: join.waterbear.com/milked

Forks over Knives

The seminal film of the WFPB movement that has impacted millions the world over. Forks over Knives examines the profound claim that most, if not all, of the chronic diseases that afflict us, can be controlled or even reversed by rejecting animal-based and processed foods. Available on Amazon & iTunes

.The Game Changers

A documentary film that follows several elite vegan athletes. It gives a broad overview of the benefits of plant-based eating and contains great personality interviews with people that have made the change. A must for all sports coaches. Available on Netflix

The Big FAT Lie

Produced by Kiwi documentary filmmaker, Grant Dixon, this movie traces his efforts to discover why he wasn't told about problems with meat and dairy. If he'd known he could have saved himself a heart attack. He asks why he wasn't told about WFPB. On iTunes

What The Health

A 2017 documentary film which critiques the health impact of meat, fish, eggs and dairy product consumption, and questions the practices of leading health and pharmaceutical organisations. Is there a conspiracy here? Check it out on Netflix.

Diet Fiction

This film calls to attention the most popular diets on the planet and draws together several misconceptions about weight loss and nutrition. Filmmaker Michal Siewierski presents a punchy case and followed it up TakeOut. Bottom line message, go WFPB. View on Amazon.

Code Blue

Code Blue reveals lapses in the current state of medicine and provides a common sense solution by featuring the practise of lifestyle medicine to prevent, manage and reverse chronic diseases. It covers hurdles to such a change and looks at the barriers. View on Amazon.

Take a break

Healthy crossword

Across 1. Captured (6) 4. ... Choy pg.19 (3) 6. Equestrian game (4) 8. ... Bird pg.10 (7) 10. Dr Gemma ... pg.34 (6) 12. Frothy dessert pg.22 (6) 14. ... Eggplant pg.18 (4) 15. Hero with weak heel pg.20 (8) 18. Repeat programs (6) 19. Long-eared equine (3) 20. Exhaust discharge pg.42 (9) 21. Drive forward (4) 23. German nazi dictator (6) 24. Search for food pg.59 (6) 26. ... Bean pg.39 (6) 28. Greek muse of lyric poetry (5) 29. Preoccupying thought (9) 31. NZ film pg.63 (6) 32. Body structure (7) 33. Slamming of two atoms (6) 34. Leafy green pg.30 (4) Down 1. Climate change .... pg.42 (10) 2. ... Acid pg.10 (4) 3. Tight embrace (3) 4. Outdoor blaze (7) 5. English garden pg.38 (3) 6. ... Trap pg.62 (8) 7. ... Crop pg.38 (7) 9. Dietary pattern pg.24 (11) 11. Not this or that (5) 12. Low-lying wetland (5) 13. Love food hate ... pg.48 (5) 16. Airbed (4) 17. Operatic soprano (4) 22. ... Batteries pg.52 (7) 24. Item of cutlery pg.28 (4) 25. Fruit skin pg.48 (4) 27. ... Paste pg.40 (4) 30. Common gas pg.53 (8) 32. A state of frenzy (5)

Go to the link below for solutions

Click or scan QR image for references.

Recipe index

23

37 17

19 27

STARTERS | IDEAS

Mushroom Scallops & Kumara Mash......15 Potato & Kumara Rice Balls.......................37 Simple Whole Wheat Bread......................26 Whole Wheat Toasties...............................27

MAINS

Jackfruit Pot Roast........................................17 Thai Eggplant Red Curry..............................19 Steamed Bok Choy.......................................19 Loaded Greens...............................................32 Kale Cottage Pie...........................................33 Grilled Smokey Portobello Steaks.............36 Cabbage Coleslaw & Golden Dressing....40 Roast Veggies Bowl......................................41 Lentil Bolognaise(ish) sauce........................45 Creative Soups & Hearty Meals................46

SWEETS | DESSERTS

Chocolate Mousse.......................................22 Banana Waffles.............................................23 Banana-Rama................................................54 Bread Pudding..............................................55

Tried our Recipes? Show us your creation! Mention @wholefoodliving.life and tag #wholefoodliving.life

WFPB's Food Groups

Based on the guide developed by PCRM (Physicians Committee for Responsible Medicine) in 1991

FRUIT

3 or more servings a day

Full of vitamin C and beta carotene, fruit is also rich in fibre. You should include at least one serving of fruit per day. Fruits are full of flavour, make a welcome afternoon filler and are great as a night time desert. They're best eaten whole because your gut benefits from their soft fibre.

Serving sizes: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.

LEGUMES

2 or more servings a day

Beans, peas and lentils are your key source for good fibre, protein, iron, calcium, zinc and B vitamins. In this group you can also include items such as chickpeas, baked and refined beans, soy milk, tempeh and vegetable protein.

Serving sizes: 1/2 cups cooked beans, 4 ounces tofu or tempeh, 8 ounces Soy Milk.

NUTS AND SEEDS

1 or more servings

Serving: 1/4 cup nuts or seeds

WHOLE GRAINS

5 or more servings a day

The wholegrain list is large. Here is a sample: barley, freekeh, whole rye, brown rice, oats, wheat, buckwheat, bulgur, quinoa, whole wheat couscous, corn, millet. Build meals around hearty grain dishes. They’re rich in essential fibre, complex carbohydrates, protein, B Vitamins and zinc. Great for breakfast.

Serving sizes: 1/2 cup hot cereal, 1/4 cup dry cereal, 1 slice bread

VEGETABLES

4 or more servings a day

Vegetables are your essential nutrient injection. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory or bok choy are all good sources of important nutrients. They provide vitamin C, beta-carotene, riboflavin, iron, calcium, fibre and more. Extra beta-carotene comes from dark yellow and orange vegetables such as carrot, squash, sweet potatoes and pumpkin. Don’t be afraid to eat generous amounts. Load up your plate!

Serving sizes: 1 cup raw vegetables, 1/2 cup cooked vegetables