Schofields Church – Vegetarian Cooking Classes
7, 14, 21 May 2018
We praise the Lord for being able to present the health message to the community another time through health lectures and practical food preparation and sampling. The classes were once again well attended by the public. It was lovely to see so many familiar faces and many new ones.
We were blest to have the Elim Missionary College students here for this event, and we thank Brother Paul Michael Balbach for taking the health segment during each of the three evenings of the vegetarian cooking classes.
Here is the summary of the subjects presented throughout the three Monday nights:
- How to Beat the Silent Killer – Hypertension
- Definition of Hypertension:
– The amount of force applied to arterial walls, which is related to the pressure behind the blood, the quantity of blood pumped, and the diameter and elasticity of the arteries.
- Symptoms of Hypertension:
– There are usually no symptoms, unless high blood pressure is severe or long standing.
Effects of Hypertension include:
– Heart attack, stroke, congestive heart failure, vision changes, kidney disease.
- Causes of Hypertension include:
– Diet high in salt or low in potassium, tobacco use, excessive alcohol use, lack of exercise, obesity, genetics, changes in blood vessels, age, hormonal changes.
Seven Ways to Prevent, Treat, and Reverse High blood pressure WITHOUT Medications:
- Good nutrition – Reduce sodium intake (recommended daily amount- 1500-2300mg sodium)
- Water: Drinking 5 cups/day lowers heart attack risk by 50%
- Exercise: Isometric exercise has been shown to be most beneficial in reducing hypertension.
- Sleep: 7-9 hours/day
- Supplements: Vitamin D, Melatonin, Coenzyme 10
- Healthy Environment
- Stress Management
- Seasonal Allergies – Fight them and Beat them NATURALLY
- Seasonal Allergies Defined: An overreaction of the immune system in response to a substance (e.g. pollen, grass, mould, dust).
- Symptoms of Seasonal Allergies include: stuffy/runny nose, sneezing, itching, sore throat, red and watery eyes, etc.
How to fight seasonal allergies naturally:
- Lifestyle changes:
- Avoid contact with pollen
- Exercise regularly (in the morning)
- Sleep 7-9 hours/day
- Vitamin D (sunlight)
- Decrease Stress
- Dietary changes:
- Eat foods high in Omega-3s (flaxseed, chia seeds, walnuts, spinach, soybeans, avocados)
- Use Probiotics
- Eat: Garlic, onions, cayenne.
- Drink: Plenty of water, Ginger tea, Peppermint tea
- Eat foods high in: Dietary Polyphenols (gingerol, quercetin, curcumin)
- Gingerol – ginger
- Quercetin – leafy greens, onions, apples, cherries, dark berries, olive oil, parsley
- Curcumin – active ingredient in Turmeric
– Limit processed sugars as they lead to inflammation
- Natural Allergy Treatments
- Inhale Eucalyptus steam
- Steam Room/Sauna
- Herbal Supplements scientifically proven to help decrease allergy symptoms (use with doctor’s approval): Butterbur (Petasites hybridus), Stinging Nettle (Urtica dioica).
Coping with Stress
- What is stress?
– The way the body responds to stressors (events, demands, wear and tear).
- How does Stress affect health?
– Unresolved stress leads to many illness, earlier death.
Seven Positive Ways to Reduce and Manage Stress
- Learn to say “No”
- Be Realistic
- Simplify your Life
- Master One Big Change at a Time
- Learn to Relax: Do the things you enjoy regularly, take regular vacations, spend time with family and friends, treat yourself to dinner, a massage, etc.
- Be Physically Active
- Trust in God
It was wonderful to also have the Elim Missionary College students helping during the Vegetarian Cooking Classes. They helped in many ways: preparing samples and distributing them during classes, working at the registration desk and book shop and helping Sr Elaine Weymark after class selling goods at the Elim Store.
The food presentations were given by Lidia Voncina, Rosetta Ilic, Amy Gules, Joe Voncina, Tanya Ah-Ching, and Vivian Cosson.
Demonstrated items were: Cottage Pumpkin Soup with Sour Cream and Croutons, Cauliflower Wings with Vegan Garlic Sauce, Beetroot Salad, Blueberry Crepes, Turmeric Ginger and Fruit Smoothie, Zucchini Spinach Tofu Slice, Ginger and Turmeric Broth with Bok Choi and Tofu, Rice Pudding with Cherries, Chickpea Noodle Soup, Silky Roasted Red Capsicum Pasta, Sautéed Greens, and Coffee Walnut Cake.
If you would like to watch these presentations, they are available on YouTube; here are the links for them:
Monday 7th May 2018: https://www.youtube.com/watch?v=mGuF8wpuG8w&feature=share
Monday 14th May 2018: https://www.youtube.com/watch?v=xbvYj_J83wg&feature=share
Monday 21st May 2018: https://www.youtube.com/watch?v=O2jb5U8GjdQ&feature=share
Why not try making some of these easy delicious recipes:
Cottage Pumpkin Soup
INGREDIENTS
- 1 small or ½ large Kent or Jap pumpkin (approx. 2kgs)
- 1 onion
- 1 potato
- 1 carrot
- 1 stick celery
- 2 cloves garlic
- 6 sprigs parsley
- Water, enough to just come up to the vegetables (approximately 1 litre)
- ¼ cup cashews
- 1 tin coconut cream
- maple syrup to taste (approx. 2 tablespoons, depending on sweetness of pumpkin)
- salt to taste
- 2 bunches chives
- Turkish bread croutons
METHOD
- Wash and chop pumpkin. When cooking, use the whole pumpkin, skin and seeds.
- Cook first 8 ingredients together until soft. This constitutes the soup.
- Blend soup and cashews until very smooth.
- Add coconut cream and stir.
- Add maple syrup and salt to taste.
Serve with sour cream, chopped chives and croutons.
Vegan Sour Cream
INGREDIENTS
- 1 cup soy milk
- 1 cup rice bran oil
- ½ lemon (2 tablespoons)
- Salt to taste (1 teaspoon)
METHOD
Blend all ingredients together, adjusting lemon and salt according to taste.
Croutons
INGREDIENTS
- Turkish bread chopped into squares
- Olive oil
- Massel chicken-style stock powder
METHOD
- Toss bread pieces with the oil and stock powder until fully coated.
- Toast in 250˚C oven for approximately 10 minutes until slightly brown.
Once cool, store in airtight container. Use as needed.
Blueberry Crepes
INGREDIENTS
Crepe batter – Makes approximately 10 large crepes
- 2 cups soy milk
- 1½ cups plain flour
- ½ cup frozen blueberries
- ½ teaspoon salt
- ¼ cup water
- 4 tablespoons maple syrup
- Rice Bran oil or oil spray for coating crepe pan
Filling
- 1 cup frozen blueberries
- 1 tub Tofutti Better than Cream Cheese (200g)
- ½ teaspoon vanilla extract
- 3 tablespoons maple syrup
- ½ lemon juice and rind
Topping
- 2 cups frozen blueberries
- ¼ cup water
- ¼ cup maple syrup
- 2 tablespoons lemon juice
- 1½ tablespoons cornflour mixed with 3 tablespoons water
METHOD
Crepe:
- Place all crepe batter ingredients as per order above into the blender. Blend until a very smooth batter is formed. Let it sit a few minutes.
- Heat a shallow crepe pan or a non-stick frying-pan; sprinkle or spray a little oil and place approximately ¼ cup of the batter into the middle of pan and rotate the pan to evenly distribute the batter.
- Let it cook until all liquid is absorbed before flicking it over with a spatula.
- Remove from pan onto a flat plate.
Continue steps 2-4 until you have used all the batter, and all the crepes are stacked up on a plate. Set aside.
Filling:
Purée all filling ingredients in a food processor.
Set aside.
Topping:
Combine the blueberries, water, maple syrup, and lemon juice in a small-sized saucepan. Place on stove over medium-high heat. Bring to a boil; lower heat and gently simmer for 10 minutes.
Combine the cornflour with the extra water until dissolved, and stir it into the blueberry mixture. Continue to simmer while stirring occasionally, until the sauce begins to thicken.
Remove from heat and set aside.
Assembling:
Place a couple of tablespoons of filling in each crepe, add fresh blueberries. Fold pancake in quarters.
Pour topping over crepes.
Serve with vegan cream (optional).
May God continue to bless the health work being done everywhere!
~ Lidia Voncina
