The Battern Family Kitchen

What we eat is far more than nutrition!

When you enter a town and are welcomed, eat what is set before you.  Luke 10:8

Eating for health and flavor?  The 2 are not mutually exclusive. 

The founder of The McDougall Plan for healthy living, has been studying and writing about the effects of nutrition on disease for over 20 years. Dr. John McDougall believes that people should look and feel great, and enjoy optimal health for a lifetime.  Dr. McDougall has developed a nourishing, low-fat, starch-based diet that not only promotes a broad range of dramatic and lasting health benefits such as weight (fat) loss, but most importantly can also reverse serious illness, such as heart disease, without drugs.  His book Maximum Weight Loss emphasizes complex carbohydrates. (Dr. McDougall Homepage)

If you have any chronic or nagging health problems, but don't believe that minimizing or even excluding meat, dairy, eggs and fat will make a difference, I can only say, "Try it!".

I also recommend Eat to Live by Joel Furhman.  His eating plan focuses on "beans and greens".

Chronic health problems can also be food allergies.  Consult your doctor if you find that your health is noticably affected by what you eat.

Here is a collection of meal plans that emphasize vegetables with minimal fat.

Onions, peppers and mushrooms cooked with fajita sauce, side of pinto beans, Spanish rice, table pickles.

Black bean salad topped with lettuce w/salsa, Vitamix taco soup, Cucumber cilantro salad MWL 202.

Chili, Corn Salad MWL 249 or daikon salad.

Stir fry sliced cabbage, carrots, onions, miso/soy, refried rice w/peas, snow peas.

Spicy Marinated Tofu NMcD 270, Oriental cabbage Ramen salad.

"Fried" (veggies) rice or oriental oats, Chinese broccoli pg 140, Thai salad.

Cold lentil salad, curry cauliflower.

Cauliflower, carrot  curry, Indian style green beans pg 145.

(Pita)  w/garbanzo spread (Greek), toppings, Greek salad (cuke,tomato,peppers,..).

Spaghetti squash/ spirooli zucchini/vegetable marinara, broiled tomato & tofu? on  crusty baguette?, green salad.

Eggplant parmigiana WW pg 132, stuffed baked mushrooms NMcD 323.

White bean soup onion carrot celery cabbage, Zucchini Tomato onion stew, spinach salad (w/mushrooms).

Eggplant lasagna, (Potato) Green Bean Salad MWL 243, spinach salad

Texan Vegetable Casserole MWL 273, Honey Bean Salad QE 22, Spicy Tomato Coleslaw MWL 215.

Garbanzo bean salad or 3 bean salad, roasted veggies on whole wheat bread.

Split pea soup, radish or daikon salad.

Sprout Salad MWL 252, carrot ginger soup

Curry Stuffed Peppers MWL 270, green beans almondine or florentine

Lentil soup, stuffed tomatoes or pepper.

Corn cabbage skillet pg 144, wilted spinach.

Squash boat 1 pg 146, BBQ Bean Salad QE 25

Zucchini boat pg 148, Sprouted Lentil Salad MWL 252.

Cabbage rolls stuffed w/mushrooms & rice

Pumpernickel Reuben pg 25

Celestial sweet chicken salad pg 59

MWL:  Maximum Weight Loss, QE: Quick and Easy, both by Dr. McDougall