Dharma Feast Cookbook (57 page)

In a small mason jar, layer plain yogurt, frozen or fresh berries or other cut-up fruit, homemade granola, and whatever else suits. Drizzle with honey. (See
Yogurt
in
Fermented Foods
in
Recipes,
Chapter 5
, and
Above the Line Granola
in
Breakfast
in
Recipes,
Chapter 5
)

¹
www.seattletimes.nwsource.com/html/health/2002658491_ healthsyrup04.html

²
www.ajcn.org/content/79/4/537.full

³
"Liquid versus solid carbohydrate: effects on food intake and body weight.”
International Journal of Obesity and Related Metabolic Disorders.
June 2000, Vol. 24 Issue 6.

⁴
www.seattletimes.nwsource.com/html/health/2002658491_ healthsyrup04.html

⁵
www.ajcn.org/content/79/4/537.full

⁶
"Sugary Drinks and Childhood Obesity.” Vol. 163 Issue 4, April 2009

⁷
www.ajcn.org/content/79/4/537.full

⁸
www.edibleschoolyard.org

⁹
www.chezpanissefoundation.org/edible-schoolyard

¹⁰
Hyperion: New York, New York, 2000

¹¹
www.jamieoliver.com

¹²
National Farmers Union president Roger Johnson

A
PPENDIX

Food Rotation Chart

Varying food choices helps guarantee nutritional needs are met. This guide lists similar foods so we can be sure of variation.

Eat foods of all colors (orange, yellow, red, green, etc.) and from all five tastes (salty, sweet, pungent, sour, and bitter) and remember to follow combining guidelines (see
Food Combinations
in
The Basics
,
Chapter 3
).

These are genetically identical:

(groupings from
Infant Nutrition,
Health Coach Systems Int’l, Inc. Canada, 3rd Ed., 1995)

R
ECOMMENDED
C
OOKBOOKS

Page296

Brown, Simon G.
Modern-Day Macrobiotics: Transform Your Diet and Feed Your Mind, Body, and Spirit
(Berkeley, California: North Atlantic Books, 2007).

Chesman, Andrea.
Serving Up the Harvest: Celebrating the Goodness of Fresh Vegetables
(North Adams, Massachusetts: Storey Publishing, 2007).

Colbin, Annemarie.
The Book of Whole Meals: A Seasonal Guide to Assembling Balanced Vegetarian Breakfasts, Lunches and Dinners
(New York: Ballantine Books, 1985).

Coppedge, Richard J., Jr., C.M.B.
Gluten-Free Baking with The Culinary Institute of America: 150 Flavorful Recipes from the World’s Premier Culinary College
(Avon, Massachusetts: Adams Media, 2008).

Dragonwagon, Crescent.
Passionate Vegetarian
(New York: Workman Publishing Company, 2002).

Fenster, Carol Ph.D.
Wheat-Free Recipes & Menus: Delicious, Healthful Eating for People with Food Sensitivities
(New York: Avery Trade, 2004).

Katzen, Mollie.
The New Moosewood Cookbook
(Berkeley, California: Ten Speed Press, Revised Edition, 2000). —All her cookbooks are excellent.

Levitt, Atma Jo Ann.
The Kripalu Cookbook: Gourmet Vegetarian Recipes
(Woodstock, Vermont: Countryman Press, 2005).

Patenaude, Frederic.
Raw Soups, Salads, and Smoothies
(Ojai, California: Raw Vegan, 2003). This book is out of print but copies can be found online.

Patenaude, Frederic.
Sunfood Cuisine: A Practical Guide to Raw Vegetarian Cuisine
(Nature’s First Law, 2002).

Phyo, Ani. Ani’s
Raw Food Kitchen: Easy, Delectable Living Foods Recipes
(Jackson, Tennessee: Da Capo Press, 2007).

Pierson, Joy, Bart Potenza and Barbara Scott-Goodman.
The Candle Café Cookbook: More Than 150 Enlightened Recipes from New York’s Renowned Vegan Restaurant
(New York: Clarkson Potter, 2003).

Santillo, Humbart “Smokey,” N.D.
Intuitive Eating
(Prescott, Arizona: Hohm Press, 1993). This book is out of print but copies can be found online.

Walters, Terry.
Clean Start: Inspiring You to Eat Clean and Live Well
(New York: Sterling Epicure, 2010).

Walters. Terry.
Clean Food: A Seasonal Guide to Eating Close to the Source
(New York: Sterling Epicure, 2009).

Page297

R
ECOMMENDED
R
EADING

Anderson, Richard.
Cleanse and Purify Thyself: The Definitive Guide to Internal Cleansing, Book 1: The Cleanse
(Medford, Oregon: Christobe Publishing, 2000). An explanation of the health benefits of cleansing and a guide for doing an excellent one called the Arise and Shine Cleanse.

Batmanghelidj, F., M.D.
Your Body’s Many Cries for Water
(Falls Church, Virginia: Global Health Solutions, 1995). Explains why water is essential to the functioning of the body and the many symptoms and diseases that can arise from a chronic state of dehydration.

Bourdain, Anthony.
Kitchen Confidential: Adventures in the Culinary Underbelly, A Cook’s Tour
(New York: Harper Perennial, 2001).

Bourdain, Anthony.
The Nasty Bits
( New York: Bloomsbury USA, 2006).

Bourdain, Anthony.
Medium Raw: A Bloody Valentine to the World of Food and the People Who Cook
(New York: Ecco, 2011). These books by Bourdain will open your eyes to what is happening on the world stage with food and in the restaurants you eat in.

Brooklyn Botanic Garden.
Salad Gardens: Gourmet Greens and Beyond
(New York: Brooklyn Botanic Garden, 1995). A guide to growing vegetables, herbs, and salad greens no matter where we live or how much room we have.

Campbell, T. Colin, Ph.D. and Thomas M. Campbell II.
The China Study: The Most Comprehensive Study of Nutrition Ever Conducted
(Dallas, Texas: BenBella Books, 2006). An accessible scientific argument for how and why animal-based diets are at the base of Western diseases.

Explains why the diet we recommend is the best possible diet.

Dogen, Eihei.
How to Cook Your Life: From the Zen Kitchen to Enlightenment
(Boston: Shambhala, 2005). Translated by Kosho Uchiyama. Draws parallels between cooking and spiritual work and shows how to use being in the kitchen as a vehicle for transformation.

Howell, Dr. Edward.
Enzyme Nutrition: The Food Enzyme Concept
(New York: Avery Publishing Group, 1995). The definitive guide to what enzymes are and how to eat so that you are not constantly pulling enzymes from your immune system in order to digest.

Kingsolver, Barbara.
Animal, Vegetable, Miracle: A Year of Food Life
(New York: Harper Perennial, 2008). Kingsolver, a well-respected author in the fields of both science and fiction, and her family lived for a year on what they could grow or buy in local farmers markets. They wrote about their experiences and ways in which we, too, can eat more locally.

Kushi, Michio and Aveline Kushi.
Macrobiotic Diet
(Tokyo: Japan Publications, 1993). Still the standard for explaining the macrobiotic diet.

Morse, Robert, N.D.
The Detox Miracle Source-book: Raw Foods and Herbs for Complete Cellular Regeneration
(Prescott, Arizona, Kalindi Press, 2004). A comprehensive guide on detoxifying the body and why this is essential.

Pollan, Michael.
In Defense of Food
(New York: Penguin Group USA, 2008). Explains how (and where) to buy, cook, and eat our food and why paying attention to that is a vital part of conscious, intentional eating.

Page298

Red Hawk.
Self Observation: The Awakening of Conscience: An Owner’s Manual
(Prescott, Arizona: Hohm Press, 2009). A clear guide on how to practice self-observation, which is important in terms of being able to stick with a new

diet.

Santillo, Humbart.
Intuitive Eating: Everybody’s Guide to Lifelong Health and Vitality Through Food
(Hohm Press: Prescott, Arizona, 1993). How to work with self- awareness and diet to restore an intuitive sense of what, how much, and when to eat. This book is out of print but copies can be found with an Internet search.

Thomas, Lalitha.
10 Essential Foods
(Prescott, Arizona: Kalindi Press: 1997). A list of ten foods essential for optimal health and well-being with explanations for why each food is on the list. Includes food for children.

Wolf, David.
The Sunfood Diet Success System
(Berkeley: North Atlantic Books, 2008). One of the most in-depth explanations and how-tos of the raw food diet available.