Skyping on mother’s day 2017 ❤️
Hi, this is Linda. I have 2 boys serving LDS missions right now (as of 2017). Below is a cookbook (about 5 pages printed) to help them eat a little better. It is just a general guideline and to me, the most important part is the philosophy. Eat food as close to the way God provided it. But maybe for a young man, first time away from home, the “how to” of a recipe might be more helpful. I hope this can help all who are learning healthier ways of eating.
Andrew is serving in New York (currently The Bronx) and James is serving north of Atlanta, Georgia. Oddly enough, Uncle Kal Sellers goes to both places regularly. Andrew was able to see Uncle Kal for a badly needed adjustment. Pretty cool!
You can see that these recipes come from a split health conscious family. I don’t stress out about not following certain “health dogmas” using lables like “vegetarian” or “Paleo” . I like to look at the big picture while staying close to the original provided by Nature’s God.
So here it is:
A simple REAL FOOD cookbook
For Missionaries
By mom aka: Linda Knudsen
These recipes will not conform to convention. I will include as much content as is necessary to understand the philosophy followed by a few ideas of how to put it into practice. There is no set rule to eating more healthy. This is just a guide. Use wisdom and judgement. Let me know if you have questions or if something is not clear.
Philosophy:
God created a world of abundance. There is enough and to spare. (D&C 104:17)
God’s food is good. The more man meddles with it is in direct proportion to its level of health.
Example: tomatoes, carrots, onions, celery, honey, wheat berries versus Chef Boyardee
I like to use prepared foods from the store because it makes life easier. So I look at the ingredients and the less there are, the better it is. I check for and avoid things like preservatives or artificial colors and anything that looks suspicious. I stay away from anything that is corn or soy related as both of those are GMO. Stay away from processed fats/oils where possible. If I could make it at home, then I am ok buying it from the store.
I also stay away from bread as much as possible. Especially white flour products, as white flour is super constipating. However, everyone is different, so eating whole wheat bread might not cause you problems and occasional white bread should be ok- don’t stress when it is out of your control.
Well, that pretty much sums up the philosophy.
What’s next?
Meals:
Breakfast
Lunch, including snacks
Dinner
Dessert
Breakfast:
I keep coming back to my quart (or whatever the blender will hold) of smoothie. It gives me so much energy for my day and I always feel good when I drink it.
Smoothie:
Note: Portions are forgiving. Amounts are approximate. It is hard to mess up! (Doing this one thing, even if you can’t change much else, can be a game changer)
If you are feeling overwhelmed then start here first. Don’t change anything else. You’ve got much to keep track of… do one small step at a time if needed.
Basic structure:
Combine in blender:
• 1 cup liquid: water, juice, keifer (all natural, plain)
1 cup greens: spinach, kale, chard
(Other veggies can pair nicely: cut up raw beats and beat top or carrots. Peel first if you don’t
like the earthy flavor. I have gotten used to it and it is faster. )
Sometimes I like to do a Celery/cucumber/apple combo)
• 1-2 T sweetener: real maple syrup, honey???? (sometimes a dash of salt or a squeeze of ????)
• 1 T seeds: chia, hemp
• 1/4 c nuts: soaked almonds, pecans, cashews
• Dash of cinnamon or nutmeg.
Next, Add fruit and more liquid if needed. Blend well. If you are using one of those single-serve upside down blenders then adding everything at once cuts down on mess but does not blend as well.
1 cup frozen fruit: ???? , ???? , ???? , ????, ????
Add more liquid if needed
(Fresh fruit and ice also works)
Quick breakfast:
Fresh fruit ????????????????????????????????????????????
Or fruit juice: 100% oJ, grape, or apple. Bolthouse farms or naked juice is good.
Nuts: raw, unsalted: pecans, walnuts, soaked almonds, peanuts ????
On my weekends I allow a heavier meal (maybe your p-day)
Eggs and toast???? : oil (olive oil) a hot pan, gently crack egg into pan. Pour 2 T water into pan and cover with lid. Cook till egg white goes from clear to white. Remove from pan and add salt and pepper to taste. Eat with a piece of buttered whole wheat toast. I expect you know how to make toast! Your bread ???? ingredients should be: whole wheat flour, water, yeast, salt. Maybe honey or seeds but not much else.
French toast (using whole wheat bread): crack 1 large egg (per 2 pieces of toast) into a flat bottom container. Add 1 T liquid. If you have it you can add nutmeg or cinnamon, a dash of sea salt, and a t. Of vanilla. Whip mixture all together using a fork. Dip each side of bread into mixture and lay into hot oiled pan. Cook on each side till done and browned. Eat with honey, real maple syrup, butter, peanut butter, and /or jam, fresh sliced fruit ????or ???? etc.
Eggs in the middle: butter a slice of whole wheat bread. Cut a circle out of the middle of the bread using a cup. Pull circle out. Place both pieces separately into hot pan. Add a dab of butter to empty hole of bread and then gently crack an egg to fill the hole. Cook till bottom of egg white nearest the pan turns white. Gently flip and cook to your liking. Use toasted circle to dip into your egg or eat with jam.
Hash browns: Scrub potatoes ???? clean. Either cover each individual potato with tinfoil or rub a layer of olive oil onto each- not dripping off, just a layer. Bake in a 350*F oven for 1 hour 15 min (depending on the size of the potato, bigger=more time, smaller=less time ????) bake enough for one week. Keep refrigerated. After it has cooled and you are ready to eat you can grate or cut into pieces and fry in a hot oiled/buttered pan. Salt and pepper to taste.
Oatmeal and almond milk: boil 2 cups water. Add 1/8 t sea salt. Add 1 c oatmeal. Quick oats cook and stir for 1-2 min. Old Fashioned Rolled oats cook for about 5 min on low stirring to not stick as needed. Add honey or maple ???? syrup to taste and a little almond milk.
Lunch:
Left overs, maybe a snack from below, if you are at a fast food restaurant I would choose a salad with grilled chicken. Then if you are still hungry you could get a hamburger???? to go with it, ask for extra lettuce and tomato. I try not to stress too much about the condiments, they are a small portion of what you are eating. Concentrate on the big stuff.
Great sandwich:
Avocado, lettuce, tomato, natural turkey with mustard & organic mayo on whole wheat bread ????
Snacks: ????, ????, ????, ????, lara bars/ “natural” granola bars, a bag of nuts, juice box, water
Dinner:
When you are at a dinner appointment you graciously eat whatever they serve you. If the situation is right you can go light on the breads and heavy on the veggies.
Hint: Dr. Shultzes digestive formula (the liquid) is handy for digestive upset/heartburn/gas. Place one dropperful formula into 1/4 c water. Swish and swallow. Do not do this in front of company. Wait till you leave. You can also put water directly into mouth and hold while you drop formula directly into mouth. You can also add a dropper full to your water bottle. This helps for bad breath- someone thinks you are just getting a drink of water ????
Combination of the following:
- Potato, steam (or sautéed) veggie, salad (or raw veggie)
- Sautéed meat, veggie, salad
- 1 bowl salad: mix meat, veggie, and lettuce with salad dressing
baked potato ???? , add butter and real sour cream or top with steamed veggies
baked sweet potato ???? (bake same as potato but place on a tinfoil lined cookie sheet. Eat warm with some butter and honey ????
Salad ???? or raw veggie. Use a bolthouse farms or other natural dressing.
Steamed veggie (frozen are easy to do: cauliflower, broccoli, green beans, peas, organic mixed veggie, etc. : place fresh chopped or frozen veggies into a sauce pan. Add 1/4 c water and steam for 7 min or so, depending on size. Eat plain or add butter and salt.
Natural jar of Spaghetti sauce over steamed/lightly salted cauliflower with parmesan cheese (some fried ground beef is yummy if you have it)
Taco salad: small can of beans, some fried ground beef, organic chips, lettuce, tomato,avocado, maybe some bolthouse ranch or real sour cream.
Pan fry steak or chicken pieces in butter and eat with veggies and salad
Stir fried fresh veggies. Anything goes and in any combo. Chop or grate small. Sauté in olive oil or butter to your liking. Don’t overcook. Add a natural seasoning (like Traci’s or a curry powder) or salt and pepper to taste. For scrambled omlet add egg toward the end of cooking.
Onions and garlic is a nice base, then add:
(Wash in clean water before using- use wise judgement )
Celery
Carrots
Sweet peppers, red or green
Spinach (add last and don’t cook)
Squash- yellow, zucchini
Mushrooms
Cabbage
Cauliflower
Broccoli
Asparagus
Whatever is in season
Note ????: Use things like ???? and ???? for salad, or eat plain/raw in place of salad. They don’t cook well. Tomato ???? can go either way.
Dessert:
Store bought Natural ice cream. Tillamook or Bryers natural, hagan daz
Dark chocolate bar with or without nuts
Dessert smoothie: 1 c Frozen banana blended with 1/2 c milk, 2 T natural pb and 2 T honey and a dash of salt. Blend till smooth. Always wash out your smoothie cup. Or, you can learn the hard way.
Cookie dough: 1/2 stick butter, 1/3 c sugar, 2 T water, dash of salt, 1/2 t real vanilla, 2/3 c whole wheat flour (you can buy whole wheat flour at most stores), 1/3 c natural chocolate chips. Eat raw.
As a missionary:
your job is have focus and live a simple life. Focus on the lord and listen to His spirit. Then act on that spirit. Very simple. Maybe not always easy, but certainly not a complex idea.
Good nourishment helps us to have energy and to feel good. Good nutrition can help keep us well, and get sick less. Food has a compound effect. Eating poorly for 2 years is not great. However, I am a firm believer in praying over our food, both for a blessing and much gratitude for whatever you have. Trust that the Lord is watching over you and eating weird food is part of the sacrifice you are making to serve. You can do cleansing when you get home and take more time then to learn more healthy ways to eat. Besides, 2 years is not likely to kill you and if it does, you are on the Lord’s errand and so will be repaid with the Lord’s recompense.
I really didn’t want to teach you too much healthy eating before you left in case you had to eat stuff that was nasty. Randy H. told us of some things he ate in Australia and he said he was glad he didn’t know any better. ???????? ! But where you have access to good food, do what you can, where you can, with what you have available. Stressing out about it is counter productive. Enjoy your mission experience and help others to enjoy it too! ????
