Tip: Cook whole-grain or spinach pasta, potatoes, rice or
another recommended grain in a large quantity to store in the refrigerator for use in stir-fries, salads and other meals later in the week.
of 1,552 men ages 40 to 70, which indicated that men eating more fruits and vegetables than meat were less domineering and aggressive, because the increased sex hormone-binding globulin produced by plants helps keep testosterone in check.
“If we continue the meat-centric
way of eating, we’re going to continue to have the problems that come with it,” says Tuttle. “The way forward is plant-based agriculture.”
Practicing a
World Peace Diet The Tuttles shop for fresh, organic and non-GMO (genetically modified organ- ism) foods and favor what they call
“blueprint recipes”, that vary from day to day. Each outlines the makings of a dish and encourages cooks to be intui- tive in how they fill in the details. For a typical breakfast, for ex-
ample, Tuttle and his wife, Madeleine, will make a green smoothie that includes kale, banana, apple, grapes, ground flax, chia seeds, cinnamon and fresh ginger. “It’s a flexible drink,” says Tuttle. “We will swap out what- ever organic fruits and vegetables we have so that we vary the flavor from time to time.” For example, they might use parsley, spinach, or chard leaves in place of kale, or citrus in place of grapes. Lunch is usually a wrap-type
sandwich, sometimes using fresh leaf lettuce or a whole-wheat tor- tilla. One recent example of such a wrap combined tomatoes, pep- pers, sprouts, walnuts, tempeh and avocado. A dinnertime blueprint recipe involves a base of cooked rice, quinoa, pasta, mashed potatoes or polenta, topped with a vegetable ragout, cooked or raw. “You could live the rest of your life mixing and matching these ingre- dients and never have the same meal twice,” notes Tuttle. “We have been doing it for 30 years. If we all choose to eat like this, the world could feed everybody on a fraction of the land now consumed by agriculture.”
Learn more at
WorldPeaceDiet.org/ articles.htm.
Judith Fertig blogs at AlfrescoFood
AndLifestyle.blogspot.com from Overland Park, KS.
Healthy World Shopping List by Madeleine W. Tuttle A
llow an hour to explore and buy the following basics to stock the
pantry, always choosing organic and foods that have no genetically modified (GM or GMO) ingredients. In certain Asian traditions, only the most enlight- ened members of a monks’ community are allowed to cook food for their fel- lows, with good reason. The more love that goes into meal preparation, the better the outcome will be.
Staples Grains: rice, millet, whole-grain spa- ghetti or angel hair noodles, couscous, quinoa, buckwheat, wild rice, cornmeal
Veggies: (in season) pumpkin/ squash, leek, onions, garlic, kale, cabbage, ginger, horseradish, broc- coli, peppers, mushrooms, carrots, lettuce/greens, sprouts, edamame, spinach, tomatoes, cucumbers, cel- ery, avocado, cilantro, peas (fresh or frozen), yams, potatoes
Field Roast, Beyond Meat, Sun Burger, Fakin’ Bacon
Nuts and seeds: almonds, walnuts, hazelnuts, pine nuts; raisins; flax, sunflower seeds, sesame seeds
Proteins: tofu, tempeh, seitan; lentils, split peas, beans and other legumes
Dried herbs: peppermint, Italian sea- soning mix, basil, dill, cilantro, paprika, cayenne, curry, turmeric, pepper, nut- meg powder, cumin seeds, rosemary, nutritional yeast
Fruits: citrus, apples, bananas, grapes, berries, avocado and others
Additions Meat analogs: Gardein, Tofurkey,
Oils and sauces: tahini (sesame butter), Vegenaise dressing, tomato sauce, olive oil, coconut oil, tamari or shoyu
Sweeteners: Sucanat, stevia, co- conut sugar, rice syrup, date syrup/ sugar, agave nectar
Dairy: plant-based milks (e.g., soy, rice, hemp, coconut, almond, oat, tapioca), cheeses, yogurts, and creams; and nut butters such as almond, cashew, and peanut butters and sesame tahini
Others: spelt flour, Celtic salt, vanil- la, cacao powder, shredded coconut
natural awakenings December 2013 47
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