Dine in God's natural stress relievers: pile your plate high with true comfort foods.

Sometimes we think about all the stresses our sweet mother went through on a daily basis raising five kids. There were meals to fix, piles of laundry to attack, a house to clean, help with school-work, keeping us out of trouble--all on top of her busy church duties.

One thing we've come to appreciate about Mom is her love and kindness demonstrated by her healthy meals. And we eventually came to recognize the added benefits of her healthy snacks only rule as well.

All of us experience the stresses created by our hectic lifestyles. But there are some things we can do right in our own kitchens to help us cope with the pressing demands. Food can be a great stress fighter. What you eat affects your mood, disposition, and ability to cope. Change the way you eat and it will change the way you feel.

When feeling stressed, your tendency may be to reach for a salty, sweet, or heavily fried snack. This you wash down with a caffeinated beverage. But before biting into that chocolate chip cookie, consider this: starchy, fatty, sweet comfort foods might make you feel great for a moment, but they'll make you feel miserable down the road. Certain foods have a vicious effect on the brain; influencing emotions, thought processes, and energy levels. White, processed choices such as pasta, rice, bread, and sugar, increase blood sugar levels in the blood stream. Very soon your energy level begins to drop because too much insulin is released into the blood stream to balance the resulting sugar rush. This leads to irritability, making it impossible to deal effectively with stressful situations.

When the body is under stress, it actually excretes nutrients rather than using them to perform vital functions.

To fight your stress attack, reach for fruits and vegetables instead. In them you'll find energizing power all packed neatly with health-restoring minerals and vitamins.

Studies have shown that to relieve anxiety, depression, irritability, and frustration, increasing serotonin in the brain is very beneficial. The mineral magnesium is also needed to regulate serotonin levels. It's a necessary cofactor for hundreds of enzymes and the most critical mineral of all for coping with stress, because it also helps relax tensed muscle fibers. Magnesium is found in abundance in seaweed, as well as bran, green vegetables, and nuts.

Finally, let's not forget the importance of water. Even today we hear Mom reminding us to "drink eight glasses of water a day!" We've learned that, under stress, the body excretes water along with nutrients. That's why it's very important to drink plenty of it to prevent dehydration. Mom is a very wise woman.

The next time you're anxious or depressed, pile your plate high with God's natural stress relievers and experience the calming effects these "miracle foods" have on your body.

The Bible says, "Taste and see that the Lord is good" (Psalm 34:8). To prove that our mom (and God) knew what she was talking about, we've created some delicious, stress-relieving recipes for you to try. Arm yourself with fruits, vegetables, nuts, and whole grains, and begin enjoying the benefits of God's stress-fighting foods.

MINESTRONE SOUP

   2 qt. tomatoes (canned)
   1 qt. water
   2     onions (large, diced)
   3     celery stalks (diced)
 1/4  c. barley (uncooked)
   3     carrots (raw, diced)
   1  c. okra (raw, diced)
   2  c. green beans (fresh, cut into
         bite-size pieces)
   2  c. zucchini (fresh, diced)
   1 lg. potato (diced)
   1 can pinto beans (16 oz.)
   1 can white northern beans (16 oz.)
   1 can black beans (16 oz.)
   2 T.  Italian seasoning
         garlic powder (to taste)
   7     imitation chicken bouillon
         cubes
 1/2 c.  mini pasta shells--or favorite
         pasta (vegetable or whole
         grain)

In a large soup pan, combine
tomatoes, water, onions, celery, and
barley. Bring to a boil and slow boil
until barley is tender. Add remaining
ingredients (except pasta), adding
water as needed. Simmer approximately
1-2 hours until vegetables are
tender. Add pasta 15 minutes before
cooking is complete. Yield: 12-14
cups. Per cup: calories: 158; fat: 0.8
grams; saturated fat: 0.1 gram;
sodium: 261 milligrams; carbohydrates:
32 grams; dietary fiber: 9
grams; protein: 8 grams.

There's something so calming and soothing about a warm bowl of home-made vegetable soup. Try adding two cups of fresh baby spinach, which is a good source of magnesium. I usually use whatever vegetables I have on hand, so my soup comes out different each time.--Brenda

SWEET POTATO
CHILI

   1 med. onion (minced fine)
   1   c. water
   4  lg. carrots (peeled, cut into small
          chunks)
   1  lg. red bell pepper (chopped fine)
   1   t. garlic(minced)
   2  lb. sweet potatoes (peeled, cut
          into bite-size chunks)
   2   c. peanuts (roasted)
   1  can tomatoes (28 oz., crushed, in
          juice)
   1  can tomato paste (6 oz.)
   2 cans green chilies (4.5 oz. each,
          diced)
   3-5 T. chili powder (to taste)
   1 T.   cumin (ground)
   1 T.   Florida crystals
   1-2 t. curry powder (to taste)
          salt (to taste)
   10  c. brown rice (cooked, kept
          warm)

In a large saucepan, saute the
onion in 1 cup of water until clear.
Add the carrots, red bell pepper, and
garlic and continue to cook for 5-6
minutes. Add the remaining ingredients
and bring to a boil. Reduce heat
to low and simmer gently, stirring
occasionally, for 15-25 minutes, until
the sweet potatoes are tender. If the
chili is too thick, you may add a little
more water during cooking. Adjust
the seasonings to your liking. Serve
hot over brown rice. Yield: Twenty
1/2-cup servings. Per serving: calories:
267; fat: 9 grams; saturated fat: 1
gram; sodium: 185 milligrams; carbohydrates:
42 grams; dietary fiber:
6 grams; protein 8 grams.

This is a different and delicious twist from the old familiar standby. The exotic flavors combined with the various textures of the vegetables remind me of Middle Eastern foods.--Cinda

FROZEN FRUIT
SHAKES

   3 c. peaches (frozen)
   1 c. raspberries (frozen)
   1 c. blueberries (frozen)
   1 c. strawberries (frozen)
 1-2 c. white grape juice or soy milk

Place all fruit in blender, using all
or any combination of fruit that you
like. Add enough grape juice and/or
soy milk until desired consistency is
reached. It should be smooth and
liquid enough to drink through a
straw, or you can make it thicker and
serve it in a dish as a sorbet. Serve
slightly frozen. Yield: Eight 8-oz.
servings. Per serving: calories: 87;
fat: 0.3 grams; saturated fat: 0.2
grams; sodium: 2.3 milligrams; carbohydrates:
22 grams; dietary fiber:
93.3grams; protein: 1 gram.

These can be made ahead of time and frozen. Thaw slightly before serving.--Brenda

BLUEBERRY PIE

Filling:

   5  c. blueberries (frozen)
  16 oz. apple juice concentrate
         (frozen)
 1/2  c. white whole-wheat flour*
 3/4  t. cinnamon

In a large bowl, combine blueberries,
apple juice concentrate, flour,
and cinnamon. Mix together and set
aside. Make pie crust (following).
Gently divide piecrust dough in half.
(Too much handling of dough makes
it tough.) Roll out half of the dough
between two pieces of wax paper into
a round circle a couple inches larger
than the pie pan. Place in pan and
add berry filling. Roll out second
half of dough. Use leaf cookie
cutters and cut shapes out of the
dough. Place on top of the filling.
Completely cover the top of the pie
with leaf dough shapes. (You can use
any shape cookie cutter you like, or
just cover with another rolled out
round top crust. If using a rolled out
top crust, pinch edges all around the
pie.) If you are feeling really creative
cut out shapes freehand! Bake at 350
degrees E for approximately 1 hour,
or until the top of the crust is golden
brown. Yield: 8 slices. Per slice:
calories: 394; fat: 20 grams; saturated
fat: 1 gram; sodium: 145 milligrams;
carbohydrates: 51 grams; dietary
fiber: 4 grams; protein: 5 grams.

* White whole-wheat flour is stone
ground from a lighter variety of whole
wheat.

Pie crust:
 2/3 c. canola oil
   5 T. ice water
   2 c. white whole-wheat flour
 1/2 t. salt

In a medium mixing bowl, combine
oil and ice water. Whip together
until it appears cloudy. In a measuring
cup, mix together flour and salt.
Slowly stir flour mixture into oil
mixture. Use the crust as directed in
the above recipe.

I shared this recipe with my friend Lesa Budd, who has had a hard time making pie crust. She tried this recipe and said it was the first time she had ever been able to make a good pie crust.--Linda

ROTELLE PRIMAVERA

   2 c. eggplant (peeled, diced)
   1 t. sea salt
   2 T. olive oil
   1 c. onions (diced fine)
   1 c. carrots (julienne cut)
   1 c. broccoli florets

   1 c. cauliflower florets
   3 c. spaghetti sauce
   1 t. garlic powder
   2 t. all-purpose no-salt seasoning
   1 t. onion powder
   1 t. Italian seasoning
   4 c. rotelle pasta (cooked)
   1 c. spinach (cooked, fresh or
        frozen)
 1/2 c. almonds (sliced, roasted)

Cover eggplant with water. Stir in
salt. Let the eggplant sit for 4-5 minutes
in the salted water; then drain.
In a medium-hot skillet, add the oil
and saute the onions, carrots, and
eggplant. Stir often. When the
onions are almost tender, add the
broccoli, cauliflower, spaghetti sauce
and seasonings. Simmer for about 15
minutes. Mix the rotelle pasta in with
the vegetables and sauce and pour
into a 3 1/2-quart dish. Sprinkle the
cooked spinach and almonds on top.

Serve immediately. Yield: Twenty 1/2-cup
servings. Per serving: calories:
126 grams; fat: 5 grams; saturated fat:
1 gram; sodium: 141 milligrams; carbohydrates:
17 grams; dietary fiber: 3
grams; protein: 3 grams.

Rotelle pasta has a short, fat screw-like shape. It is sometimes called fusille. If you cannot get this kind, just use your favorite pasta. To make this dish even better add some sliced cooked red peppers and zucchini. Serve with garlic bread sticks, a fresh green salad, and blueberry pie.--Linda

THAI NOODLES

Dressing:

  1/2 c. peanut butter (natural,
         creamy)
    3 T. water
    2 T. lime juice (fresh)
    1 T. dark sesame oil
    1 T. Bragg Liquid Aminos
    1 t. sugar
    1 t. salt
 1 1/2t. red pepper flakes (crushed)

Noodles:

   2 c.   snow peas (cut into thirds,
          strings removed)
   1 pkg. Chinese noodles (10 oz.)
   8 c.   cabbage (shredded)
   2 c.   carrots (grated)
   3      cucumbers (small, peeled,
          diced)
   1 c.   mung bean sprouts
   1 c.   peanuts (finely chopped or
          ground)

In a glass measuring cup, make
dressing by mixing together the
peanut butter, water, lime juice,
sesame oil, liquid aminos, sugar, salt,
and red pepper flakes. Set aside.
Bring a large saucepan of lightly salted
water to a boil. Add the snow peas
and cook for 1 minute. With a slotted
spoon remove peas to a colander
and rinse under cold water. Put the
Chinese noodles in the boiling water,
and cook according to the package
directions. Drain, but do not rinse.
In a large serving bowl, combine the
noodles, snow peas, shredded cabbage
and carrots, cucumber, and
sprouts. Stir in dressing and mix
well. Sprinkle ground peanuts on
top and serve. Yield: Eighteen 1/2-cup
servings. Per serving: calories:
210; fat: 13 grams; saturated fat: 2
grams; sodium: 507 milligrams; carbohydrates:
19 grams; dietary fiber:
4 grams; protein: 6 grams.

I think the reason that I like Thai food so much is that the Thais use peanuts in a lot of their dishes. And peanuts happen to be my favorite nuts! The different textures and flavors in this dish blend together beautifully. You can serve it with brown rice. I also like to eat it cold as a salad. --Cinda

VEGETABLE FRIED
RICE

   1 pkg. Mori Nu tofu (12.3 oz)
   1 T.   olive oil (or canola oil)
   1      onion (small, minced)
   1 c.   carrots (minced)
   1 c.   snow peas (fresh, cut in half)
   1 c.   broccoli (fresh, chopped into
          medium size pieces)
   1 c.   peas (frozen petite)
 3/4 c.   water chestnuts (diced)
   2 t.   McKay's chicken-style
          seasoning (vegan)
   3 T.   Bragg Liquid Aminos
   7 c.   brown rice (medium-grain,
          cooked)
   1 T.   sesame oil (100% pure dark)

Cut tofu into small pieces. Heat
oil in a large skillet, and saute with
the onion until the onion is clear
and the tofu is slightly browned.
Add the carrots, snow peas, and
broccoli and continue to saute for 2-3
minutes until vegetables are slightly
cooked. (Make sure they are not
mushy.) Add the rest of the ingredients
except the sesame oil and stir
well. Saute 4-5 minutes more. Add
the sesame oil and mix well. Serve
hot! Yield: Ten 1/2-cup servings. Per
serving: calories: 247; fat: 4 grams;
saturated fat: 1 gram; carbohydrates:
45 grams; dietary fiber: 2 grams;
protein: 8 grams.

This is such a versatile dish/You can make it with your favorite vegetables. In the summertime I add zucchini and summer squash from my husband's garden.--Cinda

SWEET POTATO
RAVIOLI

Filling:
   2 c. sweet potatoes (baked,
        mashed)
   1 t. salt
   1 T. soy margarine (nonhydrogenated)
 1/4 t. cinnamon
 1/4 t. nutmeg

Mix 2 cups sweet potatoes, salt, soy
margarine, cinnamon, and nutmeg
and set aside. Make pasta. Divide one
ball of pasta dough (following) into
thirds. Roll each third into a 9"x 9"
square, approximately 1/16-inch thick.
With a pasta-cutting wheel or knife
cut into 9 equal pieces, making 3-inch
squares. Dip finger or small pastry
brush in water and go around edges
of squares to moisten. Place 1 heaping
teaspoon of filling on the center
of half of the squares. Top with the
remaining squares. Push down edges
until completely sealed. Press the tips
of a fork around all four edges of each
ravioli. Boil gently in salted water for
approximately 10 minutes until tender.
Drain and place in a casserole
dish. (Make sauce.) Drizzle with sweet
potato sauce and serve hot! Yield:
Thirteen 3" ravioli. Per ravioli: calories:
36; fat: 1 gram; saturated fat: 1
gram; sodium: 200 milligrams; carbohydrates:
6 grams; dietary fiber: 1
gram; protein: 4 grams.

Homemade Eggless Pasta:

   2 c.  semolina flour
 1/2 t. salt
 3/4 c.water (warm)

In a large mixing bowl, mix flour
and salt. Add warm water all at once
and stir quickly to make stiff dough.
Add additional water if needed.
Form the dough into a ball and
knead for 10 minutes, adding an
additional sprinkle of flour if dough
is sticking to bowl. Cover and let the
dough rest for 20-30 minutes. Cut
the ball of dough into four equal
pieces. Roll out 1/4 of dough at a
time, keeping the rest covered to
prevent it from drying out. Yield:
Twenty-four 3" ravioli. Per ravioli:
calories: 114; fat: 1 gram; saturated
fat: 1 gram; sodium: 146 milligrams;
carbohydrates: 24 grams; dietary
fiber: 1 gram; protein 3 grams.

Sweet Potato Sauce:

     2 c. sweet potatoes (baked,
          mashed)
     4 c. soy milk
     1 T. soy margarine (non-hydrogenated)
   1/4 t. nutmeg
   1/4 t. cinnamon
   1/8 t. onion powder
 3 cubes  bouillon (imitation chicken)
     2 T. white whole-wheat flour

Put all ingredients in the blender
and process until very smooth. Pour
into a medium saucepan, and bring
to a soft boil. Turn down heat and
simmer about 5 minutes until slightly
thickened. Drizzle over ravioli and
serve hot. Yield: Twelve 1/2-cup servings.
Per serving: calories: 84; fat: 3
grams; saturated fat: 1 gram; sodium:
137 milligrams; carbohydrates: 12
grams; dietary fiber: 1 gram; protein:
4 grams.

The leftover sauce is so good I have actually served it as soup! It's so easy to make, but your guests will think you cooked for hours! Sweet potatoes are a favorite of mine, and one vegetable that I never get tried of!--Brenda

The Micheff sisters--Cinda Sanner (L), Brenda Walsh (C), and Linda Johnson, (R)--appear regularly on the Christian television network 3ABN. Their latest cookbook, Cooking With the Micheff Sisters (Pacific Press), is a best-seller among health-conscious cooks worldwide.