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Excerpts fromWhat the Bible says about Healthy Living CookbookForewordDr. Rex RussellGood Housekeeping magazine lends itsname to certain products by stampingthem with the Good Housekeeping Sealof Approval. It’s a way to endorse good productsfor its readers. Similarly, I am pleased togive my “seal of approval” to Hope Egan andAmy Cataldo’s What the Bible Says about HealthyLiving Cookbook. It is, in many ways, the longawaitedcompanion to my book, What the BibleSays about Healthy Living.First, a little history and a short update onmy health. If you read my book, you mightrecall that I was diagnosed with juvenile diabeteswhen I was thirteen years old. At that timeI was told I could expect to live about twentymore years before serious complications wouldshorten my life. I immediately had two thoughts.The first was, “Why me?” The next was, “God,use this to help people come to know You.” Ialso clearly remember my mother’s response.She said, “Rex, God loves you. You can meet thischallenge.” She went on to become my constantencourager. Only now do I know how her heartprobably ached. Mothers want to fix things, butshe could only turn me over to the Lord.As a boy of thirteen, age thirty-three seemedpretty far off. But each day was a reminder thatI had a serious illness. I had to learn how to givemyself daily injections. I had to pay attention towhat I ate. I had to be aware of how I felt, and Ihad to test my blood sugar levels several times aday. I was susceptible to various infections, andI developed numerous cysts and boils. For avery active teenager, diabetes was a very inconvenientillness.Despite health issues related to diabetes, Ilived a fairly normal life. As I look back, oneof the gifts that my mother gave me was themindset to view my diabetes as a challenge.As I grew up, facing challenges was a greatmotivator. I loved a challenge so much thatI was—to put it mildly—competitive in bothacademics and sports. I played college footballfor my beloved Oklahoma State University.In my senior year I was named Academic All-American, and I was one of seven students chosento be a Scholar Athlete of the Year by theFootball Hall of Fame.After I graduated, I attended medical schoolat Baylor University in Houston. While I was atBaylor I met my wife, Judy, and we were marriedduring my senior year. I did my radiology trainingat the Mayo Clinic in Rochester, Minnesota,and then I began a radiology practice in Fort• v

Excerpts fromWhat the Bible says about Healthy Living CookbookSmith, Arkansas. Judy and I had two sons, andwe lived a fairly normal life.However, at the predicted age of thirty-three,the two big Ds—Diabetes and Death—begantheir inevitable merger. My kidneys, arteries andeyesight were deteriorating. I continued to havesmall vessel hemorrhaging in my eyes, and theretina in each eye needed laser therapy everymonth. The doctors feared that the hemorrhagesand laser scarring would eventually leadto blindness. In addition, my legs began swelling,and I developed almost monthly abscessesthat had to be drained. The unrelenting andunsightly abscesses became such a source ofembarrassment to me that I went to differentdoctors to have them drained. This embarrassmentjust added to my overall misery.Desperate, I searched for anything that mightalleviate my health crisis. I exhausted myselfsearching for medical answers. I gulped downvitamins and mineral supplements—sometimesfifty a day. I searched and researched. With myhealth rapidly deteriorating, I was depressed,emotionally drained, and spiritually empty. Mymother used to tell me, “Rex, when you don’tknow what to do, just say, ‘Lord, help me, helpme to figure this out.’” I had used the “help meprayer” so much that it was worn out aroundthe edges.One evening, I was sprawled out on thecouch in a funk—but still with a Bible in myhand. I read Psalm 139:4. The psalmist, inpraise, lifted his voice to God and said, “I amfearfully and wonderfully made.” I saw no comfortin that claim. I was angry. I said, “God, if Iam so wonderfully made, why am I so sick? Whydidn’t You give us a way to be healthy?” Andthen, like a feather making a gentle descent,The Question dropped into my mind: “Haveyou read my Instruction Book?” No longer theone asking the questions, I felt compelled toanswer the one God posed to me. I began ajourney to discover what the Bible says abouthealthy living.I had a deep belief that the God who createdme was also the One who, years ago, heard alittle thirteen-year-old boy say, “God, use this tohelp people come to know you.”The resources for my journey were the Bible,prayer and scientific inquiry. I began to searchfor hidden treasures, old and new. Since then, Ihave realized the truth of what a friend of mineoften says: “God is a Pointer. He leads by pointing.The first step is ours.” God’s question, asGod’s questions often do, pointed me to HisWord: “Have you read my Instruction Book?” Istarted my search somewhat skeptical that therewould be any relevant health information in abook that was written so long ago. I was fearfulthat if I found any answers, other physiciansmight just roll their eyes in ridicule. But I wascommitted, so I examined God’s Word and anylaws and commands that related to health.The first thing that caught my attention wasthat God wanted his people to be healthy. Hesaid, “If you . . . keep all His statutes, I will putnone of the diseases on you which I have puton the Egyptians; for I, the LORD, am yourhealer” (Exodus 15:26). This and other versescemented the idea that there was a relationshipbetween God’s ordinances and the health of Hispeople. I began to learn that God had laws andvi • WHAT THE BIBLE SAYS ABOUT HEALTHY LIVING COOKBOOK

Excerpts fromWhat the Bible says about Healthy Living Cookbookcommands relating to health. For example, inLeviticus He instructed the Israelites not to eatpork or shellfish. I wondered if there was somehealth reason for God telling His people to eator not eat certain things. I wondered, “Did Godhave a healing and preventive medicine plan inthe Hebrew Scriptures?”One of my medical school mentors, Dr.Harold Dobson, often said, “When you seesomething that you perceive as a ‘truth,’ testit.” So I set out to test this pork and shellfishlaw. Now, let me tell you, I loved pulled pork. Iloved pork sausage. I loved ham hocks. I couldpile up a plate of shrimp and eat myself silly.I was not too enthusiastic about this test. ButI believed I had found truth, and I told God Iwas going to test it. So I made a commitment tochange the way I ate.My first big test was eliminating pork, shellfishor any scavenger from my diet. About amonth into my change, Judy and I realized thatmy abscesses were gone. I had been plaguedby abscesses since I was a teenager. And nowI didn’t have any? I also realized that my jointsdid not hurt. Was my arthritis really gone?Intrigued, I continued to study God’s healthrelatedlaws and ordinances.About six months into my new eating pattern,I had a setback. Despite my findings anddespite my improved health, I was temptedwith, of all things, pork sausage. It happenedwhen our family visited my parents inOklahoma. Something happens in a parent’sheart when adult children come home to visit.They want to make their children happy, usuallyby preparing their favorite foods. Familiarsmells coming from the kitchen evoke pleasantmemories. For me, it was the smell of sausagewafting up the stairs and sneaking into bed withme. How could I refuse my dad’s kind gesture?It would be like turning down his love. Hecooked it for me. He cooked a lot of it for me.The simple fact was that I wanted some sausage.So I had a conversation with myself. First,I couldn’t hurt my father’s feelings. Second, Iconvinced myself (and told God) that I was justdoing another “test” to make sure I was on theright track. By the time I got downstairs, thelaughter in the kitchen and the smell of thesausage had mixed and mingled into a swell ofchildhood memories. I was a goner. I made apig out of myself eating the sausage, and thenext morning my hands were so swollen I couldhardly open them. At that moment I was absolutelyconvinced that there was a health reasonbehind God’s dietary laws. “Thank you, Lord.Thank you,” I kept repeating. “Your word is alamp to my feet and a light to my path” (Psalm119:105).But I was a scientist. Would science speakto the adverse health effects of eating pork orshellfish? Would science present any logicalreasons for not eating them? As I researched, Ifound scientific literature that was full of informationabout the dangers of eating pork andother scavengers. Among other hazards, bytheir very nature, these creatures are laden withparasites, bacteria, viruses, toxins and infectiousagents that can be transmitted to humans.I concluded that God did not intend for themto be our food.Over my four years of study, God’s healthFOREWORD • vii

Excerpts fromWhat the Bible says about Healthy Living Cookbookplan slowly began to fit together. Each time Ilooked at what the Bible said and then foundconfirmation in science, I would shake my headin amusement and smile with a grateful heart.Truly, we are fearfully and wonderfully made.As I studied, I began to organize what I learnedaround Three Principles. The result was the bookWhat the Bible Says about Healthy Living. Thisbook, which has now been published in fivelanguages, focuses on three simple principlesthat have become helpful decision-making toolsfor the myriad of readers around the world whofollow them:Principle 1:Eat only substances God created for food.Avoid what is not designed for food.Principle 2:As much as possible, eat foodsas they were created—before they arechanged or converted into somethinghumans think might be better.Principle 3:Avoid food addictions. Don’t letany food or drink become your god.Until just recently, I had 20/20 vision. It is now20/40. Doctors marvel that I don’t get infectionslike other diabetics. I have had the flu only twoor three times in the last twenty-five years.I have also heard from hundreds of peoplewho testify to the health benefits they experiencewhen they simply follow the Three Principles.Many people who struggled with obesity, arthritis,lupus or ulcerative colitis, for example, haveshared stories about their health improvementsthat surprise even me. These and many otherillnesses respond to eating the way our Designerintended.Although I eat faithfully by the ThreePrinciples, I do not presume they are a “cure-all.”I still face disease. I still have insulin-dependentdiabetes. But the complications of my diseasehave been reversed and/or delayed. My Creatorand Designer, my God and Redeemer is faithfulto His Word. He has fulfilled the truth of HisLaw in my life. He will carry the Truth of HisWord to you also.One might say that at age sixty-seven, I havelived on borrowed time. I would not put it thatway. I live each day as a gift—a gift wrapped inthe wisdom of God’s Instruction Book. We arefearfully and wonderfully made.Source: What the Bible Says aboutHealthy Living (Regal Books, 1996).I faithfully lived out what I learned, andI have since experienced enormous positivehealth changes from applying the ThreePrinciples to my life. I have not had an abscessin twenty years. I am virtually arthritis free.About two years ago, I began to suspect a kidneytransplant would be part of my future. Mykidneys had served me well, but as expected,they were giving out. Finally, in September2007 I was forced to go on dialysis. It all startedwhen Judy and I were on a cruise with someviii • WHAT THE BIBLE SAYS ABOUT HEALTHY LIVING COOKBOOK

Excerpts fromWhat the Bible says about Healthy Living CookbookIntroductionNow what?”That is the first question most people askafter they read Dr. Rex Russell’s popular book,What the Bible Says about Healthy Living.While Dr. Russell’s Three Principles providesound guidance for how to think about foodchoices from a biblical perspective, we are hereto help you take action.In creating our recipes, we kept Dr. Russell’sThree Principles in mind.Principle 1: Eat only substances Godcreated for food. Avoid what is notdesigned for food.Since our generous and benevolent Fathergave us such a large variety of foods to enjoy—all with different tastes, smells, colors andnutrients—we have tried to use a wide varietyof God’s ingredients throughout this book. Andbecause neither of us eats enough vegetables,our recipes incorporate a lot of them, since theyare one of God’s most healthy gifts.Principle 2: As much as possible, eatfoods as they were created—beforethey are changed or converted intosomething humans think might bebetter.We believe that, since God designed ourfood and He designed our bodies, eating Hisfoods in a form as close as possible to their originalstate is healthiest. This motivates us to cookfrom scratch as much as we can, avoid processedfoods and ingredients, use whole grainsand flours, and buy as many organic ingredientsas we can afford.At the same time, we both “cut corners” inorder to be realistic and stay motivated, givenlife’s time constraints. For example, cannedbeans and tomatoes are staples in our pantries,and this reality is reflected in our recipes. Weview eating God’s way as a lifestyle marathonto be run and completed, not a short race to berun perfectly.Principle 3: Don’t let any food ordrink become your god.We find that if we follow Principles 1 and2, Principle 3 often takes care of itself becausewe tend to feel quite full and satisfied when weeat God’s ingredients. While we still indulge indesserts, you will notice that our sweet treats• xi

Excerpts fromWhat the Bible says about Healthy Living Cookbookare either fruit based or include honey or maplesyrup. These less-processed ingredients arecloser to God’s original design than refined andbleached white sugar, so they help us avoidswerving down the path of idolatry. Give itsome time; your tastes and desires will adjust.The Bible is filled with examples of peopleeating together—and even eating with GodHimself. Carving out time to prepare homecookedmeals to eat with family or friends oftenfills the void that eating or drinking to excesstries to fill.If you are new to cooking—or to healthycooking—first read “Getting Started” on thepages that follow. Many people get excitedabout cooking, but they quit if they do not havekey ingredients. “Getting Started” includes a listof ingredients to keep on hand for our recipes.Our first three chapters (“Vegetables, Dressingsand Sauces,” “Grains and Potatoes,” and“Fish, Poultry, Beef and Lamb”) are this cookbook’sbackbone. If you are not sure what tomake for dinner, just pick a recipe from eachchapter and you will be set. “Meatless Mains”(chapter 4) are not just for vegetarians—theyare healthy, economical ways to add variety tomeals.THE RECIPESWe do not think that God expects us to spendhours and hours in the kitchen to prepare thefood He gave to us. Besides, few people havetime to plan a menu, buy groceries or actuallycook as much as they want to. If this soundslike you, do not despair. Our recipes will helpyou prepare meals that are easy to fix and tastierthan what you might expect from “healthycooking.”Since Amy is a stickler for taste and Hope is (byher own admission) lazy, our recipes had to meetboth of our standards. However, just because arecipe is tasty and speedy to us, it might not befor you. For example, chopping onions and garlicmight seem tedious to you. Fear not—it willbecome second nature if you persevere. And, ifyou are not used to natural foods, the end productsmay taste different than the foods you areused to (less sweet, for example).Just remember: Change takes time. Our suggestion?Be patient and feel free to adapt ourrecipes to suit your needs. By doing so, you willenjoy cooking (and eating) much more.FORMAT AND FEATURESCookbooks that look visually splendid but arehard to follow frustrate us, so with the help ofour talented designer (Casey Hooper of CaseyHooper Design), we created our dream format,which is designed to help you easily see whatingredients and steps are involved with eachrecipe. We also list different ingredient optionsto give you variety and to allow for personalpreferences. When we list several choices (likein Fruit and Nut Granola, page 146), a combinationof ingredients is often the tastiest. But feelfree to just use a single ingredient. Sometimeswe give quantity ranges for ingredients—especiallyfor sweeteners and salt—rather thanexact amounts. This also allows for personalpreferences.xii • WHAT THE BIBLE SAYS ABOUT HEALTHY LIVING COOKBOOK

Excerpts fromWhat the Bible says about Healthy Living CookbookGetting StartedWe stock our own pantries with the essentialingredients listed here because theyhelp us apply Dr. Russell’s Three Principleswhen we are cooking and eating; as such, theyare the staples used in our recipes.Some of these basics are easy to find; someare more obscure. If your grocery store does notcarry an item, request it from the store manager,look for it online, or check for it at a specialty ornatural food store.If you are surprised to find canned or bottleditems (such as tuna or salsa) on the list,remember that we use convenience items likethese to save time. We believe that keeping usmotivated by sacrificing a little on Principle 2(eating God’s foods in their original forms) ismore important than trying to eat “perfectly” allthe time.Before adding any item to your pantry, checkthe label. God’s ingredients, rather than manmadeor processed ingredients, should be listedfirst and should be the primary ingredients.Similarly, certified organic ingredients aregenerally closer to God’s design than nonorganicones. While it can be cost prohibitive tobuy only organic food, we generally splurge fororganic meat, dairy products and eggs.Nonperishable Pantry ItemsThese ingredients should generally be stored ina cool, dry cupboard, although some (such asgrains, beans and flours) can be stored in therefrigerator or freezer.• Applesauce. If you do not have timeto make Applesauce (page 181), a jar of storeboughtapplesauce is a good substitute. Lookfor applesauce that contains 100 percent appleswith no sugar added. Use it in Morning GloryMuffins (page 145), spread it on MultigrainPancakes (page 154), or mix it with cottagecheese for a snack or light breakfast or lunch.• Beans. We use canned beans (15-ouncecans) for many “Soup, Stew and Chili” recipesand “Meatless Main Dishes.” Because beans aretasty, inexpensive and healthy, we always keepseveral cans in our cupboards: black beans, garbanzobeans (chickpeas), white beans (cannellinior great Northern beans) and red beans (kidneybeans). While dried beans are closer to God’sdesign than canned beans, they generally haveto be soaked overnight and precooked beforeusing, which makes them less convenient.• Broth. We use boxed broth, since itsre-closable top makes it easier to store than• xv

Excerpts fromWhat the Bible says about Healthy Living CookbookChapter 1Vegetables, Dressings and SaucesSALADSClassic ColeslawBroccoli Peanut SlawTomato SaladGreen Bean and Tomato Salad withGarlic Basil DressingLemon Herb Bean SaladMix and Match SaladCucumber SaladCauliflower Salad with Sun-DriedTomatoes and OlivesBeet SaladCOOKED VEGETABLESBasic Roasted VegetablesMaple Walnut Acorn SquashRoasted AsparagusSwiss Chard with Pine Nuts and GoldenRaisinsGarlic Ginger BroccoliSpaghetti SquashSweet Potato FriesSweet Potato CasseroleDRESSINGS AND SAUCESBalsamic VinaigretteRaspberry VinaigretteLemon VinaigretteCaesar DressingCreamy Basil DressingCucumber Dill DressingRanch Dressing or DipHoney Mustard DressingStrawberry DressingMarinara SaucePestoTomato Basil Vegetable SauceSEE ALSO . . .Gazpacho (page 132)“Cream” of Squash Soup (page 128)“Cream” of Broccoli Soup (page 130)“Cream” of Spinach Soup (page 129)Spinach Balls (page 199)Spinach and Artichoke Dip (page 187)

Excerpts fromWhat the Bible says about Healthy Living CookbookIn the beginning God created . . . vegetables.In fact, in the very first chapter of the BibleHe gave Adam all sorts of seed-bearing plants,which included fruits, beans, grains and nuts,as well as vegetables.Then God said, “Behold, I have given youevery plant yielding seed that is on the surfaceof all the earth, and every tree whichhas fruit yielding seed; it shall be food foryou.” (Genesis 1:29)Isn’t it wonderful that the Creator intentionallydesigned the exact nutrients your bodyneeds, just six days into creating the world? It’snot surprising, since He also created your anatomyand physiology—including your digestivesystem, which extracts nutrients from thisfood. In fact, vegetarian food sources are sonutritious that pro-vegetarian arguments arecompelling. While we do not agree that Godallows us to eat only plant-based foods, we dobelieve that we would all do well to make thesefantastic foods the centerpiece of our diets.Science confirms that vegetables are one ofGod’s most beneficial gifts to humans. Whenyou avail yourself of this gift, you open yourselfto the associated blessings. Vegetables—especiallydark green leafy ones and bright, colorfulones—help prevent cancer, reduce the risk ofheart disease and heal you from a wide varietyof other ailments.If vegetables are so wonderful, why don’tpeople eat more of them? Unfortunately, manypeople just don’t like vegetables. Althoughwe do enjoy eating them, we usually don’t eatenough vegetables because of our busy schedulesand because it is hard to keep fresh ones onhand. The best way we have found to boost ourvegetable intake is to eat raw or cooked veggiesin our sandwiches, omelets, rice dishes, casserolesand anywhere else we can. Throughoutthis book, you’ll find plenty of ideas for doingthis. In addition, this chapter provides recipesfor side dishes and salad dressings that canhelp you boost your veggie intake. For example,making Balsamic Vinaigrette or RaspberryVinaigrette can actually help you look forwardto eating salads. By adding sliced pears, pecans,dried cranberries and some feta cheese, as suggestedin Mix and Match Salad, you can createan entrée salad that beats any restaurant’s!

Excerpts fromWhat the Bible says about Healthy Living CookbookPrinciple 1Thank God for giving you so many vegetables withso many tastes, smells, textures, colors and benefits.Principle 2God gave you vegetables—including the peels—for your health. Keeping the skins on, choosing organicproduce and eating vegetables raw or only lightly steamedwill help you reap the most of God’s intended benefits.Principle 3Vegetables are the one food that is hard toeat too much of. If you find yourself idolizing them,consider yourself blessed—but repent anyhow.

Chapter 1Vegetables, Dressings and SaucesSALADSClassic ColeslawBroccoli Peanut SlawTomato SaladGreen Bean and Tomato Salad withGarlic Basil DressingLemon Herb Bean SaladMix and Match SaladCucumber SaladCauliflower Salad with Sun-DriedTomatoes and OlivesBeet SaladCOOKED VEGETABLESBasic Roasted VegetablesMaple Walnut Acorn SquashRoasted AsparagusSwiss Chard with Pine Nuts and GoldenRaisinsGarlic Ginger BroccoliSpaghetti SquashSweet Potato FriesSweet Potato CasseroleDRESSINGS AND SAUCESBalsamic VinaigretteRaspberry VinaigretteLemon VinaigretteCaesar DressingCreamy Basil DressingCucumber Dill DressingRanch Dressing or DipHoney Mustard DressingStrawberry DressingMarinara SaucePestoTomato Basil Vegetable SauceSEE ALSO . . .Gazpacho (page 132)“Cream” of Squash Soup (page 128)“Cream” of Broccoli Soup (page 130)“Cream” of Spinach Soup (page 129)Spinach Balls (page 199)Spinach and Artichoke Dip (page 187)

Sweet Potato FriesMakes about 3 servings.1 unpeeled medium sweet potato (about1 pound)________________2 tablespoons extra virgin olive oil1 heaping teaspoon ground cumin¼ to ½ teaspoon saltSeveral generous grindings of pepper1. Preheat the oven to 400 degrees.2. Cut the sweet potatoes into strips, so they look like frenchfries.3. Put the sweet potatoes, olive oil, cumin, salt and pepper ina large bowl and toss to completely coat. Transfer the sweetpotatoes to a jelly roll pan (or a cookie sheet) and spread inan even layer.4. Bake for 15 minutes, gently stir with a rubber spatula orwooden spoon, and return to the oven.5. Cook for an additional 15 minutes. Depending on the sizeof your “french fries,” the total cooking time will rangefrom 30 to 40 minutes. They are done when they turngolden brown and are easily pierced with a fork.Divine Design: Sweet PotatoesLike carrots, bright orange sweet potatoes were created by God to be filled with beta-carotene, which helps prevent cataracts.That’s why they’re both “good for the eyes.”Variations7 Add ½ teaspoon chili powder during step 3.7 Experiment with different spice mixtures. For example, substitute 1 teaspoon dried thyme and 1 teaspoon dried rosemaryfor the cumin.7 Use 4 large carrots instead of the sweet potatoes.7 Cut a medium zucchini into the same-sized pieces as the sweet potato and add during step 3.Love Thy LeftoversDice leftover Sweet Potato Fries and add to Basic Scrambled Eggs (page 152).VEGETABLES, DRESSINGS AND SAUCES • 21

Chapter 2Grains and PotatoesGRAINSBasic Cooked RiceRice Salad PrimaveraWild Rice Pilaf SaladTabbouleh RiceSpinach and Cilantro Green RiceBarley “Risotto”Barley Veggie SaladMix and Match Whole Grain PastaAsian Quinoa SaladMillet CasseroleMillet PilafPolenta with Spinach and FetaPolenta PizzaPOTATOESBasic Roasted PotatoesClassic Potato SaladPotato PancakesMashed Potatoes with a TwistPotato Salad with Green BeansSEE ALSO . . .Fried Rice (page 99)Rice Salad with Garbanzo Beans, Dilland Feta (page 97)Red Bean and Rice Salad with LimeDressing (page 98)Quinoa with Feta, Capers andSun-Dried Tomatoes (page 110)“Cream” of Potato Soup (page 131)

Chapter 3Fish, Poultry, Beef and LambFISHBasic Cooked FishTuna SaladPesto-Crusted SalmonSalmon with Horseradish CrustMaple Almond SalmonSalmon with LeeksApricot-Glazed TunaHalibut with SalsaHalibut with Peppers and CapersMustard Dill SolePecan-Crusted TilapiaPOULTRYBasic Cooked ChickenChicken Salad with Pecans and GrapesChicken with Peanut SauceMustard Herb ChickenAsian ChickenChicken with Peanut and CoconutCrustRoasted ChickenSweet Balsamic ChickenTandoori ChickenTurkey Pot PieTurkey SausageBEEF AND LAMBBeef BrisketGyrosMeat LoafOld-Fashioned Meat SauceTamale PieVietnamese Beef SaladSEE ALSO . . .Fish Chowder (page 119)Chicken and Rice Soup with Spinach(page 120)Lamb Stew (page 121)Meat Chili (page 133)

Pesto-Crusted SalmonMakes 4 servings.1 bunch parsley (mostly leaves)2 tablespoons fresh thyme2 tablespoons fresh rosemary1 tablespoon fresh oregano2 to 3 green onions (white and some green)or ¼ medium onion1/3 cup pine nuts or walnutsHeaping ½ teaspoon saltSeveral generous grindings of pepper________________1/3 cup extra virgin olive oil________________1 pound skinless salmon fillets1. Preheat the oven to 400 degrees.2. Prepare the pesto:a. Combine the first eight ingredients (parsley throughpepper) in a food processor and process until the mixtureis well chopped.b. While the food processor is running, slowly pour theolive oil through the feed tube. Process until smooth.3. Wash the salmon fillets, pat dry, and place in an 8 x 8-inchbaking pan.4. Spread a ¼-inch layer of pesto evenly over the top andsides of the salmon.5. Bake until the salmon flakes easily with a fork and beginsto turn opaque, about 12 to 15 minutes, depending on thethickness of the salmon.Divine Design: SalmonFish oil, one of God’s greatest creations, helps people of all shapes and sizes. Especially notable are the benefits for women:fish oil reduces menstrual cramping and fights prostaglandins, which cause heart problems and promote cancerous growthsthat lead to breast cancer.Variations7 Use either version of Pesto (page 33) instead of the pesto indicated here.7 Use any flaky white fish such as tilapia or cod.7 Spread the pesto over boneless, skinless chicken breasts and cook according to the directions for Basic Cooked Chicken(page 74), omitting the other ingredients.Love Thy Leftovers7 Use extra pesto to top baked potatoes, Basic Cooked Rice (page 39) or Basic Roasted Vegetables (page 15).7 Stir leftover pesto into Spinach and Cilantro Green Rice (page 43).FISH, POULTRY, BEEF AND LAMB • 65

Chapter 4Meatless Main DishesRice Salad with Garbanzo Beans, Dilland FetaRed Bean and Rice Salad with LimeDressingFried RiceGreen Curry with Black Beans and RiceGarbanzo Bean CurryLentil Loaf with Cashew SauceLentil SaladRefried Bean WrapsSweet Potato and Black Bean BurritosVeggie Burgers with Garbanzo Beansand WalnutsVeggie Burgers with Millet and SweetPotatoesQuinoa with Feta, Capers andSun-Dried TomatoesQuesadillasEgg SaladQuicheSEE ALSO . . .Lemon Herb Bean Salad (page 9)Marinara Sauce (page 32)Asian Quinoa Salad (page 48)Polenta with Spinach and Feta (page 51)Polenta Pizza (page 52)Lentil Rice Soup (page 122)Split Pea Soup (page 123)Red Lentil Soup (page 124)Creamy Black Bean and Cilantro Soup(page 127)Black Bean Chili (page 134)Vegetable Chili (page 135)Spinach “Soufflé” (page 153)Hummus (page 192)

Chapter 5Soup, Stew and ChiliSOUP AND STEWFish ChowderChicken and Rice Soup with SpinachLamb StewLentil Rice SoupSplit Pea SoupRed Lentil SoupVegetable Barley SoupChunky Tomato SoupCreamy Black Bean and Cilantro Soup“Cream” of Squash Soup“Cream” of Spinach Soup“Cream” of Broccoli Soup“Cream” of Potato SoupGazpachoCHILIMeat ChiliBlack Bean ChiliVegetable Chili

Chapter 6BreakfastBREAD AND MUFFINSBanana BreadEzekiel BreadBlueberry Oat Bran MuffinsMorning Glory MuffinsCEREAL AND GRANOLAFruit and Nut GranolaCoconut Almond GranolaMuesliHot Oat CerealHot Millet CerealCreamy Brown Rice CerealEGGS AND OTHERBREAKFAST FOODSBasic Scrambled EggsSpinach “Soufflé”Multigrain PancakesPeanut Butter and Banana Roll-UpsOat Breakfast SquaresSmoothiesSEE ALSO . . .Quiche (page 113)Potato Pancakes (page 55)Turkey Sausage (breakfast variation,page 86)Rice Pudding (breakfast variation,page 178)Trail Mix (Love Thy Leftovers, page 198)

Come and have breakfast.” While few Americansfollow Jesus’ example of serving fishfor breakfast (except when we have bagels andlox), it is good to know that the risen Messiahencouraged His disciples to partake in thismeal (according to the Apostle John’s accountof the story).By now you have probably heard why itis important to start the day by “breaking thefast” of the past twelve hours or so: refuelingfeeds your brain, helps you function at work,reduces your chances of overeating at lunchand gives you energy for the whole day. Just asyou are designed to sleep at night, you are alsodesigned to nourish your body when you rise.So what type of breakfast are we suggesting?We recommend whole grains and fruit(since complex carbohydrates are classic bodyfuel), as well as some component of protein.The recipes in this chapter are designed to providethese elements to give you the good startyou need.Most of these recipes admittedly take moretime than grabbing a store-bought muffin ordonut on the way to work. But try this test:eat only Creator-based breakfasts for one weekand see how your energy level increases.If you are looking for speed and simplicity,make Hot Oat Cereal using oat bran. Or carveout an hour after work and make Fruit andNut Granola or Coconut Almond Granola. Theyare easy to prepare, make a ton (you will havebreakfast for over a week) and taste delicious.Over the weekend try the Spinach “Soufflé” orthe Multigrain Pancakes. Depending on yourfamily size, these weekend treats make greatleftovers that you can eat during the week forbreakfast, lunch or a hearty snack.Many of our breakfast recipes containranges for the sweetener. If you like foods thatare not too sweet or want to reduce your sugarintake, use the low end of the range; if you prefersweeter breakfast foods and desserts, usethe larger amount.

Chapter 7Desserts and FruitAlmond Oat SquaresPeanut Butter Fig BlondiesDried Cherry Nut BarsKrispy Rice BarsOatmeal Raisin CookiesRaspberry Thumbprint CookiesChocolate Peanut Butter BallsCarob CakeCarrot CakePecan PieMud PieEasy No-Bake CheesecakeApple PieBlueberry CobblerCherry Pear CrispRice PuddingBerry Cherry Fruit ToppingHoney-Glazed PearsApplesauceWaldorf SaladSEE ALSO . . .Banana Bread (dessert variation,page 141)Cherry Almond Energy Bars (page 195)Granola Bars (page 196)Sweet and Spicy Almonds (page 197)Trail Mix (page 198)

Chapter 8Appetizers and SnacksDIPS AND SPREADSSpinach and Artichoke DipBlack Bean DipRoasted Vegetable DipWhite Bean DipGuacamoleHummusRoasted Garlic SpreadOlive and Sun-Dried Tomato TapenadeSEE ALSO . . .Ranch Dressing or Dip (page 29)Polenta Pizza (page 52)Quesadillas (page 111)Blueberry Oat Bran Muffins (page 144)Morning Glory Muffins (page 145)Oat Breakfast Squares (page 156)BARS AND OTHER SNACKSCherry Almond Energy BarsGranola BarsSweet and Spicy AlmondsTrail MixSpinach BallsCajun-Spiced Pumpkin Seeds

Our Stories:Hope EganMost of my childhood memories revolvearound food: Chasing after the ice creamtruck’s bells like Pavlov’s dog. Snooping forPop-Tarts after Mom bought groceries. Eatingpizza topped with crushed potato chips in thegrade school cafeteria.I didn’t think too much about it, though,until 1990 when I visited my mom in a thirtyday,twelve-step-based inpatient treatment centerfor food addiction. There I learned aboutcompulsive eating—the kind that cripples theheart, the mind and the soul, as well as thebody. I immediately understood that this wasn’tjust Mom’s problem—it was mine too.For several years I avoided twelve-stepgroups to address my compulsive eating. Why?Because God was their solution.God? Didn’t He have anything better to dothan keep me from eating another Matt’s ChocolateChip Cookie? I had always thought that Hedisappeared after freeing the slaves from Egyptand parting the Red Sea. (The Ten Commandmentsmovie was an integral part of my childhood faithformation.) Turning to God for help was not anoption I seriously considered.My preoccupation with food continued and Ieventually hit bottom. In 1992 a car accident onThanksgiving meant that I couldn’t exercise. Indanger of packing on the pounds, I confessed myfear to my therapist. She affirmed that three tripsa day to the candy machine for Reese’s PeanutButter Cups was not normal, and she urged meto go to Overeaters Anonymous (OA).Where did I get my goofy eating habits?Raised by a health food nut mom and ajunk-food junkie dad, I naturally developedconfused eating patterns. My taste buds cravedDad’s chocolate cake, but when I’d unpack mysack lunch, I was always disappointed to findMom’s carrot sticks and tuna sandwiches onwhole wheat bread.In college and beyond, the floodgates openedto years of pent-up sugar demand: I rejoicedin Gummi Bears and cookies galore. I cycledbetween healthy and crazy eating, always usingrigorous exercise to support my sugar habit.Back to my therapist. Still skeptical (butdesperate), I listened to her and attended myfirst OA meeting in January 1993, where Ilearned more about food addiction. How, forexample, could someone like my mom eat somuch “healthy” food but still have an unhealthyrelationship with it? I learned that food idolatryis an internal issue—both emotional and212 • WHAT THE BIBLE SAYS ABOUT HEALTHY LIVING COOKBOOK

Our Stories:Amy CataldoStruggling to feed three kids—in a healthyway and on a budget—wasn’t easy forMom, who became a single parent when I wasonly six. So she joined a food co-op and ourfamily’s wonderful world of whole foods began:whole grain flour, pasta, nuts, dried fruit, nutbutters and even weirder things, like nutritionalyeast and textured vegetable protein.Like Hope, I coveted my friends’ Skippyand Smucker’s sandwiches on white bread. Itried to trade my lunches for theirs, but no onewas interested in brown bread or natural peanutbutter. Eating my dried apricots, I quietlyendured teasing and loud exclamations like,“Eeew! What is that?”But Mom persisted, so I grew up eatinghome-cooked meals from scratch: if it came ina box, we probably didn’t eat it. Thankfully, thisupbringing conditioned my taste buds to preferhome-cooked, healthy meals, and I learnedhow to cook because of it. By junior high, mysister and I were regularly cooking dinner forthe whole family.When I started college in 1990, my busyschedule and tight budget forced me to changemy eating habits. For the first time, I reliedon cheap convenience foods, and I ate outmore than I was used to, too: Pizza Hut pizzaand sandwiches became staples. And when Iexpected to study until late, I often drank severallarge espressos before the night was over.Even though I didn’t eat horribly, I stillmissed healthy home-cooked meals. By graduation,I was looking forward to finding an apartment,having my own kitchen, and cookingfrom scratch again. For me, it tasted better, itwas better for me, and I really loved doing it.I landed a consulting job for a big firm, soI traveled constantly. Sadly, the return to mychildhood eating patterns had to wait anotherfour years. Meanwhile, I tried to make goodfood choices, but airline meals and hotel foodleft me few appealing alternatives.Eventually I burned out. A slave to my job,I had no work-life balance. I was ready for aChange.The need for Change—with a capital C—was more than just wanting a new job; I neededan entire lifestyle transformation. My workseemed meaningless and I felt physically sluggishfrom my travel-heavy lifestyle. I was alsoavoiding something that had been gnawing atme for several years: God. Was He real? ShouldHe be part of my life?216 •

IndexAcorn squash, 16“Cream” of Squash Soup, 128Maple Walnut Acorn Squash, 16Almonds, xvi, 197Almond Oat Squares, 163Cherry Almond Energy Bars, 195Coconut Almond Granola, 147Dried Cherry Nut Bars, 165Maple Almond Salmon, 67Raspberry Thumbprint Cookies, 168Salmon with Horseradish Crust, 66Sweet and Spicy Almonds, 197Animals, 60–61clean, 60, 204–205unclean, 60, 205–206Appetizers and snacks, 184–185Cajun-Spiced Pumpkin Seeds, 200Cherry Almond Energy Bars, 195Granola Bars, 196Oat Breakfast Squares, 156Polenta Pizza, 52Quesadillas, 111Spinach Balls, 199Sweet and Spicy Almonds, 197Trail Mix, 198See also Dips and spreadsApples, 182Apple Pie, 175Applesauce, 181Waldorf Salad, 182Applesauce, xv, 181Morning Glory Muffins, 145Apricots, xviApricot-Glazed Tuna, 69Muesli, 148Artichokes, 187Lemon Herb Bean Salad, 9Spinach and Artichoke Dip, 187Asparagus, 17Roasted Asparagus, 17Avocados, 191Guacamole, 191Baking powder and soda, xviBananas, 141Banana Bread, 141Coconut Almond Granola, 147Mud Pie, 173Peanut Butter and Banana Roll-Ups,155Smoothies, 157Barley, xvii, 36, 45, 125Barley “Risotto,” 44Barley Veggie Salad, 45Vegetable Barley Soup, 125Barley flour, xviiiBars and bar cookies. See Cookies andbarsBasil, 27Creamy Basil Dressing, 27Pesto, 33Tomato Basil Vegetable Sauce, 34Beans, xi, xv, 9, 94dried vs. canned, xv, 94Lemon Herb Bean Salad, 9Meat Chili, 133Red Bean and Rice Salad with LimeDressing, 98Refried Bean Wraps, 105Rice Salad with Garbanzo Beans, Dilland Feta, 97Vegetable Chili, 135White Bean Dip, 190See also Black beans; Garbanzo beansBeef, 60, 87, 89, 90, 133Beef Brisket, 87Gyros, 88Meat Chili, 133Meat Loaf, 89Old-Fashioned Meat Sauce, 90Tamale Pie, 91Vietnamese Beef Salad, 92Beets, 14Beet Salad, 14Bible. See God and the BibleBirds, 60, 204–205, 206Black beans, 134, 188Black Bean Chili, 134Black Bean Dip, 188Creamy Black Bean and CilantroSoup, 127Green Curry with Black Beans andRice, 100Sweet Potato and Black Bean Burritos,106–107Blood, 60Blueberries, 144, 176, 179Berry Cherry Fruit Topping, 179Blueberry Cobbler, 176Blueberry Oat Bran Muffins, 144Breads and muffinsBanana Bread, 141Blueberry Oat Bran Muffins, 144Ezekiel Bread, x, 142–143Morning Glory Muffins, 145whole grain bread, xixBreakfast dishes, 138–139Basic Scrambled Eggs, 152Multigrain Pancakes, 154Oat Breakfast Squares, 156Peanut Butter and Banana Roll-Ups,155Spinach “Soufflé,” 153See also Breads and muffins; Cereal andgranolaBroccoli, 6, 130Broccoli Peanut Slaw, 6“Cream” of Broccoli Soup, 130Garlic Ginger Broccoli, 19Broth, xv–xvi, 116Buckwheat and buckwheat flour, xviii,36, 154Bulgur, 102Lentil Loaf with Cashew Sauce, 102–103Butter, xviiiCabbageClassic Coleslaw, 5CakesCarob Cake, 170Carrot Cake, 171Candida diet, 213–214Carob, 160, 170, 195Carob Cake, 170Cherry Almond Energy Bars, 195Mud Pie, 173Carrots, 171Carrot Cake, 171Classic Coleslaw, 5Cashews and cashew butter, xvi, 173Cashew Sauce, 103Mud Pie, 173Cataldo, Amy, x, xii, 214–215, 216–218• 207

Cauliflower, 13Cauliflower Salad with Sun-DriedTomatoes and Olives, 13Creamy Black Bean and Cilantro Soup,127Celery, 119Cereal and granolaCoconut Almond Granola, 147Creamy Brown Rice Cereal, 151Fruit and Nut Granola, 146Granola Bars, 196Hot Millet Cereal, 150Hot Oat Cereal, 149Muesli, 148Cheese, xviii, 111Polenta Pizza, 52Quesadillas, 111Quiche, 113See also Feta cheeseCherries, 165Berry Cherry Fruit Topping, 179Cherry Almond Energy Bars, 195Cherry Pear Crisp, 177Dried Cherry Nut Bars, 165Chicken, 60, 77, 81, 204Asian Chicken, 78Basic Cooked Chicken, 74Chicken and Rice Soup with Spinach,120Chicken Salad with Pecans and Grapes,75Chicken with Peanut and CoconutCrust, 79Chicken with Peanut Sauce, 76Mustard Herb Chicken, 77Roasted Chicken, 80–81Sweet Balsamic Chicken, 82Tandoori Chicken, 83Chili, 116–117Black Bean Chili, 134Meat Chili, 133Vegetable Chili, 135Chips. See Crackers and chipsChocolate, 160, 169Chocolate Peanut Butter Balls, 169Cilantro, 43, 127Creamy Black Bean and Cilantro Soup,127Spinach and Cilantro Green Rice, 43Coconut, 147Cherry Almond Energy Bars, 195Chicken with Peanut and CoconutCrust, 79Coconut Almond Granola, 147ColeslawBroccoli Peanut Slaw, 6Classic Coleslaw, 5Cookies and barsAlmond Oat Squares, 163Cherry Almond Energy Bars, 195Chocolate Peanut Butter Balls, 169Dried Cherry Nut Bars, 165Granola Bars, 196Krispy Rice Bars, 166Oatmeal Raisin Cookies, 167Peanut Butter Fig Blondies, 164Raspberry Thumbprint Cookies, 168Cooking and menu planning, xiiCooking equipment, xixCorn, 36, 51Corn flour, xviiiCornmealPolenta Pizza, 52Polenta with Spinach and Feta, 51Tamale Pie, 91Couscous, xviiCows, 60, 61Crackers and chips, xvi, 184pita chips, 184Cucumbers, 12Cucumber Dill Dressing, 28Cucumber Salad, 11Gazpacho, 132Tzatziki Sauce, 88Curry dishesGarbanzo Bean Curry, 101Green Curry with Black Beans and Rice,100Daniel, 15Dates, xvi, 174Dried Cherry Nut Bars, 165Easy No-Bake Cheesecake, 174Mud Pie, 173Oat Breakfast Squares, 156Desserts, xi–xii, 160–161Applesauce, 181Berry Cherry Fruit Topping, 179Blueberry Cobbler, 176Cherry Pear Crisp, 177Easy No-Bake Cheesecake, 174Honey-Glazed Pears, 180Rice Pudding, 178See also Cakes; Cookies and bars; PiesDill, 28Cucumber Dill Dressing, 28Mustard Dill Sole, 72Rice Salad with Garbanzo Beans, Dilland Feta, 97Dips and spreadsBlack Bean Dip, 188Guacamole, 191Hummus, 192Olive and Sun-Dried Tomato Tapenade,194Ranch Dressing or Dip, 29Roasted Garlic Spread, 193Roasted Vegetable Dip, 189Spinach and Artichoke Dip, 187White Bean Dip, 190Divine Design, xiiiEgan, Hope, x, xii, 212–215, 218Eggs, xviii, 99, 112, 152Basic Scrambled Eggs, 152Egg Salad, 112Fried Rice, 99Quiche, 113Spinach “Soufflé,” 153Equipment, xixEsau, 116Exodus 15:26, viEzekiel 4:9, 143Ezekiel Bread, x, 142–143Feta cheesePolenta with Spinach and Feta, 51Quinoa with Feta, Capers and Sun-Dried Tomatoes, 110Rice Salad with Garbanzo Beans, Dilland Feta, 97Figs, xvi, 164Peanut Butter Fig Blondies, 164Fish, 60, 70, 72, 73, 204, 206Basic Cooked Fish, 63for breakfast, 138Fish Chowder, 119Halibut with Peppers and Capers, 71Halibut with Salsa, 70Mustard Dill Sole, 72Pecan-Crusted Tilapia, 73See also Salmon; TunaFish oil, 65, 73Flax seeds, 146, 149Flour, whole grain, xvii–xviiiFood addiction and idolatry, viii, xi–xii,2, 117, 160, 161, 185, 212–213FruitBerry Cherry Fruit Topping, 179Easy No-Bake Cheesecake, 174Smoothies, 157Waldorf Salad, 182See also specific fruitsFruit, dried, xviFruit and Nut Granola, 146Millet Pilaf, 50Muesli, 148Trail Mix, 198Garbanzo beans, 97, 192Garbanzo Bean Curry, 101Hummus, 192Lemon Herb Bean Salad, 9Rice Salad with Garbanzo Beans, Dilland Feta, 97Veggie Burgers with Garbanzo Beansand Walnuts, 108208 • WHAT THE BIBLE SAYS ABOUT HEALTHY LIVING COOKBOOK

Garlic, xviii, 26, 193Garlic Ginger Broccoli, 19Roasted Garlic Spread, 193Genesis1:29, 2, 37, 619:3, 6025, 116Ginger, 19, 78Asian Chicken, 78Asian Quinoa Salad, 48Creamy Black Bean and Cilantro Soup,127Garlic Ginger Broccoli, 19Goats, 60God and the BibleBible as Instruction book, vi, viiidietary laws and science, vii–viii, 2health-related laws and commands,vi–vii, 60–61Grains, xvii, 36–37bread, whole grain, xixflour, whole grain, xvii–xviiipasta, whole grain, xviiiwhole grains, xviiSee also specific grainsGrapes, 75Chicken Salad with Pecans and Grapes,75Green beans, 8, 57Green Bean and Tomato Salad withGarlic Basil Dressing, 8Potato Salad with Green Beans, 57Health-related laws and commands, vi–vii, 60–61Herbs and spices, xixCajun Spice Mix, 200Holy Cow! Does God Care about WhatWe Eat? (Egan), 60Honey, xii, xvii, 30Honey-Glazed Pears, 180Honey Mustard Dressing, 30Hooper, Casey, xiiHorseradish, xviii–xix, 66Salmon with Horseradish Crust, 66Insects, 205Isaac, 116Jeremiah, 197Jeremiah 29:11, 6Jesus, 138, 184John, Apostle, 138John the Baptist, 170Kale, 122Lentil Rice Soup, 122Kefir. See Yogurt and kefirKetchup, xviiiKosher meat, 60Lamb, 121Gyros, 88Lamb Stew, 121Leavening agents, xviLeeks, 68Salmon with Leeks, 68Leftovers, xiii, 116Lemons, xviii, 25Lemon Herb Dressing, 9Lemon Vinaigrette, 25Lentils, xvi, 124Ezekiel Bread, x, 142–143Lentil Loaf with Cashew Sauce, 102–103Lentil Rice Soup, 122Lentil Salad, 104Red Lentil Soup, 116, 124Leviticus11:1-8, 20111:3-8, 6011:9-12, 60, 20111:13-19, 60, 20111:20-23, 201–20211:24-28, 20211:29-38, 20211:39-40, 20211:41-45, 202–20311:46-47, 203Limes, xviiiRed Bean and Rice Salad with LimeDressing, 98Love Thy Leftovers, xiiiMammals, 60, 206Maple syrup, xii, xviiMaple Almond Salmon, 67Maple Walnut Acorn Squash, 16Martha, 184Mayonnaise, xviiiMeat, 60–61. See also specific typesMeatless dishes, 2, 94–95Meat substitutes, 95Menu planning and cooking, xiiMilk, xviiiMillet, xvii, 36, 50, 150Ezekiel Bread, x, 142–143Hot Millet Cereal, 150Millet Casserole, 49Millet Pilaf, 50Veggie Burgers with Millet and SweetPotatoes, 109Muffins. See Breads and muffinsMustard, Dijon, xviiiHoney Mustard Dressing, 30Mustard Dill Sole, 72Mustard Herb Chicken, 77Noah, 60Noodles. See Pasta and noodlesNuts, xviFruit and Nut Granola, 146nut butters, xvi–xviiTrail Mix, 198See also specific nutsOat branBlueberry Oat Bran Muffins, 144Coconut Almond Granola, 147Oat flour, xvii–xviiiOats, rolled, xvii, 156, 163Almond Oat Squares, 163Coconut Almond Granola, 147Fruit and Nut Granola, 146Granola Bars, 196Hot Oat Cereal, 149Lentil Loaf with Cashew Sauce, 102-103Muesli, 148Oat Breakfast Squares, 156Oatmeal Raisin Cookies, 167Raspberry Thumbprint Cookies, 168Oils and olive oil, xvi, 23Olives, 194Cauliflower Salad with Sun-DriedTomatoes and Olives, 13Olive and Sun-Dried Tomato Tapenade,194Omega-3 fatty acids, 67, 70, 146, 149Onions, xviii, 64, 132Gazpacho, 132Roasted Vegetable Dip, 189Organic food, xv, 37, 87PancakesMultigrain Pancakes, 154Pantry itemsherbs and spices, xixnonperishable, xi, xv–xviiiperishable, xviii–xixParsley, 42Pesto-Crusted Salmon, 65Tabbouleh Rice, 42Passover, 121Pasta and noodles, xviiiMix and Match Whole Grain Pasta,46–47Vietnamese Beef Salad, 92Pasta sauce, xvii. See also SaucesPeanut butter, xvi–xvii, 155Chicken with Peanut Sauce, 76Chocolate Peanut Butter Balls, 169Mud Pie, 173Peanut Butter and Banana Roll-Ups, 155Peanut Butter Fig Blondies, 164Peanuts, xvi, 155Broccoli Peanut Slaw, 6Chicken with Peanut and CoconutCrust, 79INDEX • 209

Pears, 177Cherry Pear Crisp, 177Honey-Glazed Pears, 180Pecans, xvi, 172Chicken Salad with Pecans and Grapes,75Mud Pie, 173Pecan-Crusted Tilapia, 73Pecan Pie, 172Peppers, 71Halibut with Peppers and Capers, 71Roasted Vegetable Dip, 189PiesApple Pie, 175Mud Pie, 173Pecan Pie, 172Pigs and pork, vii, 60, 205Pine nuts, xviPesto, 33Pesto-Crusted Salmon, 65Swiss Chard with Pine Nuts and GoldenRaisins, 18Pita chips, 184Plums, dried (prunes), xvi, 148Muesli, 148Pork and pigs, vii, 60, 205Portion size, 60Potatoes, 36, 53, 131Basic Roasted Potatoes, 53Classic Potato Salad, 54“Cream” of Potato Soup, 131Mashed Potatoes with a Twist, 56Potato Pancakes, 55Potato Salad with Green Beans, 57Poultry, 60, 204–205. See also Chicken;TurkeyPrinciples about food choices, viii, xi–xii, xvProcessed foods and ingredients, xi, xv,14Protein, nonmeat, 94–95Proverbs 16:24, 30Psalms119:105, vii139:4, viPumpkin seeds, xviiCajun-Spiced Pumpkin Seeds, 200Cherry Almond Energy Bars, 195Quinoa, xvii, 36, 110Asian Quinoa Salad, 48Quinoa with Feta, Capers and Sun-Dried Tomatoes, 110Raisins, xviKrispy Rice Bars, 166Morning Glory Muffins, 145Oatmeal Raisin Cookies, 167Sweet Potato Casserole, 22Swiss Chard with Pine Nuts and GoldenRaisins, 18Raspberries, 179Berry Cherry Fruit Topping, 179Raspberry Thumbprint Cookies, 168Raspberry Vinaigrette, 24Rice, brown, xvii, 36, 40, 151, 178Basic Cooked Rice, 39Chicken and Rice Soup with Spinach, 120Creamy Brown Rice Cereal, 151Fried Rice, 99Green Curry with Black Beans and Rice,100Lentil Rice Soup, 122Red Bean and Rice Salad with LimeDressing, 98Rice Pudding, 178Rice Salad Primavera, 40Rice Salad with Garbanzo Beans, Dilland Feta, 97Spinach and Cilantro Green Rice, 43Tabbouleh Rice, 42Vietnamese Beef Salad, 92Rice cerealKrispy Rice Bars, 166Ruminants, 60, 90Russell, Judy, v, viii–xRussell, Randy, ixRussell, Rexcooking skills of, xhealth of, v–ixkidney transplant, viii–ixPrinciples about food choices, viii, xi–xii, xvWhat the Bible Says about Healthy Living,v, viii, ix, xi, xiii, 214, 218SaladAsian Quinoa Salad, 48Barley Veggie Salad, 45Beet Salad, 14Cauliflower Salad with Sun-DriedTomatoes and Olives, 13Chicken Salad with Pecans and Grapes,75Classic Potato Salad, 54Cucumber Salad, 12Egg Salad, 112Green Bean and Tomato Salad withGarlic Basil Dressing, 8Lemon Herb Bean Salad, 9Lentil Salad, 104Mix and Match Salad, 10–11Potato Salad with Green Beans, 57Red Bean and Rice Salad with LimeDressing, 98Rice Salad Primavera, 40Rice Salad with Garbanzo Beans, Dilland Feta, 97Tabbouleh Rice, 42Tomato Salad, 7Tuna Salad, 64Vietnamese Beef Salad, 92Waldorf Salad, 182Wild Rice Pilaf Salad, 41See also ColeslawSalad dressings and vinaigrettesBalsamic Vinaigrette, 23Basil Vinaigrette, 57Caesar Dressing, 26Creamy Basil Dressing, 27Cucumber Dill Dressing, 28Fennel Vinaigrette, 104Garlic Basil Dressing, 8Honey Mustard Dressing, 30Lemon Herb Dressing, 9Lemon Vinaigrette, 25Lime Dressing, 98Ranch Dressing or Dip, 29Raspberry Vinaigrette, 24Strawberry Dressing, 31Salmon, 65, 67, 204Maple Almond Salmon, 67Pesto-Crusted Salmon, 65Salmon with Horseradish Crust, 66Salmon with Leeks, 68Salsa, xviiHalibut with Salsa, 70Salt, xvii, 36, 116SaucesCashew Sauce, 103Marinara Sauce, 32Peanut Sauce, 76Pesto, 33Tomato Basil Vegetable Sauce, 34Tzatziki Sauce, 88Sausage, viiScavengers, vii, 60, 206Science and God’s dietary laws, vii–viii,2Seeds, xvii, 36–37flax seeds, 146, 149Fruit and Nut Granola, 146Lentil Loaf with Cashew Sauce, 102–103seed butters, xvi–xviiTrail Mix, 198See also specific seedsSesame oil, xviSheep, 60, 204Shellfish, vii, 60, 206Smoothies, 157Snacks. See Appetizers and snacksSoups and stews, 116–117Chicken and Rice Soup with Spinach,120Chunky Tomato Soup, 126“Cream” of Broccoli Soup, 130“Cream” of Potato Soup, 131210 • WHAT THE BIBLE SAYS ABOUT HEALTHY LIVING COOKBOOK

“Cream” of Spinach Soup, 129“Cream” of Squash Soup, 128Creamy Black Bean and Cilantro Soup,127Fish Chowder, 119Gazpacho, 132Lamb Stew, 121Lentil Rice Soup, 122Red Lentil Soup, 116, 124Split Pea Soup, 123Vegetable Barley Soup, 125See also ChiliSoy sauce, xixFried Rice, 99Cashew Sauce, 103Spaghetti squash, 20Mix and Match Whole Grain Pasta, 46–47Spaghetti Squash, 20Spelt and spelt flour, xvii–xviii, 36Spices. See Herbs and spicesSpinach, 43, 120, 199Chicken and Rice Soup with Spinach,120“Cream” of Spinach Soup, 129Polenta with Spinach and Feta, 51Quiche, 113Spinach and Artichoke Dip, 187Spinach and Cilantro Green Rice, 43Spinach Balls, 199Spinach “Soufflé,” 153Split peas, xvi, 123Split Pea Soup, 123Spontaneous Healing (Weil), 217–218Squash, winter“Cream” of Squash Soup, 128Maple Walnut Acorn Squash, 16Spaghetti Squash, 20Staple ingredients. See Pantry itemsStar fruit, ixSt. John’s Bread, 170Strawberries, 31, 179Berry Cherry Fruit Topping, 179Strawberry Dressing, 31Sunflower seeds, xvii, 166Fruit and Nut Granola, 146Krispy Rice Bars, 166Lentil Loaf with Cashew Sauce, 102-103Sweeteners, xii, xvii, 160Sweet potatoes, 21, 55, 107Basic Roasted Potatoes, 56“Cream” of Potato Soup, 131Mashed Potatoes with a Twist, 56Potato Pancakes, 55Sweet Potato and Black Bean Burritos,106–107Sweet Potato Casserole, 22Sweet Potato Fries, 21Veggie Burgers with Millet and SweetPotatoes, 109Swiss chard, 18Swiss Chard with Pine Nuts and GoldenRaisins, 18Tahini, xviiChocolate Peanut Butter Balls, 169Hummus, 192Tamari, xixTomatoes, xi, xvi, xvii, 7, 34, 126Black Bean Chili, 134Cauliflower Salad with Sun-DriedTomatoes and Olives, 13Chunky Tomato Soup, 126Gazpacho, 132Green Bean and Tomato Salad withGarlic Basil Dressing, 8Halibut with Peppers and Capers, 71Marinara Sauce, 32Meat Chili, 133Old-Fashioned Meat Sauce, 90Olive and Sun-Dried Tomato Tapenade,194Quinoa with Feta, Capers and Sun-Dried Tomatoes, 110Roasted Vegetable Dip, 189Tomato Basil Vegetable Sauce, 34Tomato Salad, 7Vegetable Chili, 135TortillasPeanut Butter and Banana Roll-Ups, 155Quesadillas, 111Refried Bean Wraps, 105Sweet Potato and Black Bean Burritos,106–107Tuna, xvi, 60, 204Apricot-Glazed Tuna, 69Tuna Salad, 64Turkey, 60, 85, 205Meat Chili, 133Meat Loaf, 89Old-Fashioned Meat Sauce, 90Tamale Pie, 91Turkey Pot Pie, 84–85Turkey Sausage, 86Vegan diet, 89, 94, 99Vegetables, xi, 2–3, 15, 36Barley “Risotto,” 44Barley Veggie Salad, 45Basic Roasted Vegetables, 15Fried Rice, 99Halibut with Salsa, 70Millet Casserole, 49Mix and Match Salad, 10–11Mix and Match Whole Grain Pasta,46–47Polenta Pizza, 52Rice Salad Primavera, 40Roasted Vegetable Dip, 189Tamale Pie, 91Turkey Pot Pie, 85Vegetable Barley Soup, 125Vegetable Chili, 135See also specific vegetablesVegetarian diet, 2, 94Veggie burgersVeggie Burgers with Garbanzo Beansand Walnuts, 108Veggie Burgers with Millet and SweetPotatoes, 109Vinaigrettes. See Salad dressings andvinaigrettesVinegar, xviiWalnuts, xvi, 108, 146Easy No-Bake Cheesecake, 174Lentil Loaf with Cashew Sauce, 102-103Maple Walnut Acorn Squash, 16Sweet Potato Casserole, 22Veggie Burgers with Garbanzo Beansand Walnuts, 108Waldorf Salad, 182Weil, Andrew, 217–218What the Bible Says about HealthyLiving (Russell), v, viii, ix, xi, xiii, 214,218Wheat, 36Whole grains. See GrainsWild rice, 41Wild Rice Pilaf Salad, 41Wine, 32Marinara Sauce, 32Yeast, xviEzekiel Bread, 142-143Yeast infection diet, 213–214Yogurt and kefir, xviii, 29, 83, 157Creamy Basil Dressing, 27Easy No-Bake Cheesecake, 174Muesli, 148Ranch Dressing or Dip, 29Smoothies, 157Tandoori Chicken, 83Tzatziki Sauce, 88ZucchiniRoasted Vegetable Dip, 189Sweet Potato Casserole, 22INDEX • 211

Another Great Resourcefrom Hope EganJoin best-selling author Hope Egan on her personaljourney through what the Bible says abouteating meat. Hope helps you see how scienceand Scripture brilliantly intertwine. Promotingneither legalism nor vegetarianism, Holy Cow!gently challenges you to take a fresh look at howyou live out your faith!PLUS: Man Alive! There’s More!Written by First Fruits of Zion educational directorand Bible teacher D. Thomas Lancaster, ManAlive! delves further into some of the most challengingScripture passages mentioned in themain part of this book. Fasten your seat beltsand get out your Bibles; this may be the richestScripture study you have ever experienced.Publisher: First Fruits of ZionPages: 161Book: $14 CD: $25 (4-CD Set)Bulk discounts available for purchases of 5 or more.To order visit www.holycownews.comor call First Fruits of Zion toll-free at 800-775-4807.Click to OrderBOOK FEATURES!• What the Bible says about eating meat• Does science support the biblical food laws?• Reconciling Old Testament meat passages withthe New Testament• Includes questions for group discussion orindividual reflectionAUDIO CDYou’ll feel like you’re in the author’s living roomwhen you hear writer Hope Egan read Holy Cow!Egan is joined by master storyteller and FirstFruits of Zion educational director D. ThomasLancaster, who provides deep theologicalinsights as Egan shares her personal journeythrough what the Bible says about eating meat.

Another Great Resourcefrom Dr. Rex RussellIn a world infatuated with junkfood and fad diets, why have weoverlooked the simple instructionsprovided in the Bible that haveguided people for thousands ofyears toward better healthy? Youdon’t have to be Jewish or aChristian to find wisdom forhealthier living in this doctor’sscripturally based book on eatingand feeling better, and living longer.You’ll learn the truth about grainsand nuts, and the ins and outs ofmeat, fat and sweeteners. Discoverwhy beverages can be the elixirs oflife or death. The principles herewill help anyone who is sick andtired of feeling sick and tired findenergy, freedom from illness andmore vibrant health.What the Bible SaysAbout Healthy Living3 Biblical Principles That Will ChangeYour Diet and Improve Your HealthDr. Rex RussellISBN 978.08307.42868ISBN 08307.42867Available at Bookstores Everywhere!Visit www.regalbooks.com to join Regal’s FREE e-newsletter.You’ll get useful excerpts from our newest releases and specialaccess to online chats with your favorite authors. Sign up today!www.regalbooks.com