Eating to live and loving it.

One of our favorite people was our Grandma Micheff. She truly had the gift of hospitality. As soon as we'd arrive at her home, she'd ask if we were hungry. Almost before we could answer, we'd be sitting at her table enjoying fried potatoes, spaghetti, macaroni, fried green tomatoes, and French bread topped with lots of butter. Grandma thought she was giving us the best food possible, and we must admit that it was absolutely scrumptious!

It wasn't until we were grown that we discovered her "secret recipe" for those famous fried potatoes. We were shocked to find out she always added a whole stick of butter to the frying pan that was already filled with a generous amount of oil. Grandma didn't realize that, although we loved her cooking and her food tasted delicious, it lacked vital nutrition.

Through the years we watched as Grandma slowly lost her health. She suffered from a weak heart, stomach and colon problems, thinning bones, and arthritis in her spine. Exercise wasn't important to her. It broke our hearts to see her suffer. How different her life would have been if she'd only known the importance of maintaining healthy habits.

So how can we eat to live and love it? In Genesis 1:29 we read, "Then God said, 'I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.'"

Colorful Variety

Did you ever wonder why God made so many brilliantly colored fruits and vegetables? We believe it was because He knew how vital all those colors are to our bodies. To enjoy a balanced meal on your table, remember to color your plate like a rainbow. Then add some earth tones with a collection of nuts, grains, legumes, and sweet potatoes.

Sweet potatoes are usually enjoyed around Thanksgiving. However, they're one of the most wholesome foods on the planet. They're packed tight with vitamins, minerals, and lots of antioxidants that help fight disease. That vivid color is the result of their high beta-carotene content. When eaten whole with their skins, a baked sweet potato is a superb fiber source, roughly half of which is soluble. Sweet potatoes are naturally sweet and also supply significant amounts of vitamins [B.sub.6], C, manganese, and a small amount of potassium.

Broccoli stands head and shoulders above the rest as a powerful vegetable for reducing the risk of heart disease. It's loaded with vitamins, excellent in fiber, and very low in calories. Research has revealed that broccoli contains as much calcium, gram for gram, as milk.

By including broccoli every day in your diet, you can help avoid diseases such as diabetes, cancer, heart disease, and osteoporosis. If we'd eat at least five (eight to ten is better) servings of fruits or vegetables every day, we'd all experience great health benefits. Remember Daniel and his three friends? They outshone the best thinkers in Nebuchadnezzar's kingdom after only 10 days on a fruits, vegetables, legumes, nuts, and grains diet.

Brown rice is known as one of the world's healthiest foods. Just one cup a day of brown rice will give you 88 percent of the manganese you need. Manganese is very important in maintaining a healthy nervous system. Brown rice is packed with fiber and is a high-energy food because of its starch content. When brown rice is eaten with beans or legumes, you've got yourself the perfect protein.

Slow down the aging process with half a cup of blueberries a day. New findings reveal they pack more of an antioxidant punch than any other fruit or vegetable. They also help prevent memory loss and declining motor skills.

Research has shown eating almonds five times a week will decrease your risk of heart disease by 50 percent. You don't need a lot. Whatever fits in the palm of your hand is your required amount for that day.

We've prepared some simple recipes in small-serving sizes that are not only delicious but also easy to make. Creating recipes in small quantities is quite a challenge, as the Micheff family is known for always preparing enough fare "for an army." As you try these tasty, simple, and nutritious recipes, we hope you'll not only enjoy the food, but be blessed with the abundance of health they offer.

SWEET POTATO
BOATS

2    small sweet potatoes, baked
2 T. pure maple syrup
3 T. soy milk
2 T. pecans, chopped

* Scoop out the hot sweet potatoes,
leaving just enough potato to hold
the shape of the skin.

* Place the hot sweet potatoes in a
bowl; add maple syrup and soy
milk, whipping together until
creamy.

* Put sweet potato mixture back into
skins. Top with pecans. Serve
immediately.

Yield: Two 1/2-cup servings. Per serving: calories: 104; fat: 0.1 gram; saturated fat: 0 grams; sodium: 4 milligrams; carbohydrates: 27 grams; dietary fiber: 6 grams; protein: 0 grams.

NOTE: These naturally sweet treats are rich in vitamins and minerals.

--Linda

SUMMER SALAD

2 c.   mixed salad greens
1/2 c. mandarin orange segments
        (canned or fresh)
1/2 c. red grapes, seedless (cut in
        half)
1/2 c. broccoli florets, blanched
1/2 c. orange juice
2 t.   pure maple sugar
I t.   extra-virgin olive oil
2 T.   almonds, toasted and slivered

* In a medium bowl mix salad greens,
orange segments, grapes, broccoli
florets.

* In a small bowl mix together orange
juice, maple syrup, olive oil; set
aside.

* Sprinkle the salad with almonds and
drizzle with dressing. Serve immediately.
(You may serve the dressing
separately and let each person
drizzle their own.)

Yield: Three 1-cup servings. Per serving: calories: 44 grams; fat: 1 gram; saturated fat: 0 grams; sodium: 8 milligrams; carbohydrates: 9 grams; dietary fiber: 2 grams; protein: 1 gram.

NOTE: One of the many things I love most about summer is all the fresh fruits that are available. It's the perfect time for refreshing and light summer salads. This is one of my favorites. Sometimes I'll include strawberries and blueberries too. Add your favorite fruits and make a different salad each time.--Cinda

APPLE PEANUT
BUTTER MUFFINS

1 c.   whole-wheat flour
3/4 c. oats (quick)
4 t.   baking powder
1 T.   cornstarch
3/4 t. salt
1 t.   cinnamon
1/4 t. nutmeg
2 T.   oil
1/2 c. peanut butter (creamy)
1/4 c. Florida Crystals
1 c.   soy milk
1 c.   apples, finely chopped

Topping:

1/3 c. Florida crystals
1 T.   cinnamon

* In a medium mixing bowl stir
together the first seven ingredients;
set aside.

* In another bowl whip together
(with a fork or wire whisk) the oil,
peanut butter, and Florida Crystals
until it's light and fluffy. Stir in soy
milk and chopped apple.

* Add the liquid mixture to the dry
ingredients, stirring only until
moistened. Do not overmix.

* Put the batter into a muffin tin
with muffin liners or spray with a
nonstick baking spray. Fill each
muffin fin 3/4 full and sprinkle with
one teaspoon of topping.

* Bake at 400 degrees F. for 18-20
minutes or until muffin tops are
golden brown.

Yield: Ten muffins. Per muffin: calories: 155; fat: 87 grams; saturated fat: 1 gram; sodium: 15 milligrams; carbohydrates: 20 grams; dietary fiber: 3 grams; protein: 5 grams.

NOTE: I serve these muffins not only for breakfast, but also for lunch with a salad. I like to keep a few in my freezer for those days when I'm in a burry and need to grab something quick to eat.

-- Cinda

OLD-FASHIONED
VEGGIE-STYLE BEEF
STEW

4 c.   water
4      imitation beef bouillon cubes
1 t.   Kitchen Bouquet (browning
         sauce)
1      medium onion, diced
1      celery stalk (cut in 1-inch
         pieces)
1/2 c. carrots (sliced in 1/2-inch
         pieces)
1 c.   Soy Addums (or any gluten
         product)
4      medium potatoes (cut into
       4-6 pieces--fairly big chunks)

For thickening:
2 T.   cornstarch
1/4 c. water (cold)

* In a large stockpot combine water,
bouillon cubes, and Kitchen
Bouquet. (You can substitute any
vegetarian browning sauce in place
of Kitchen Bouquet.) Bring to a
boil and add diced onion, celery,
carrots, Soy Addums. (You can use
any wheat gluten product that is
1/2" to 3/4" chunks.)

* When carrots are almost tender,
add potatoes. When potatoes are
tender (a fork should be able to
pierce them without resistance),
add thickening mixture.

* Mix cornstarch and cold water
together and stir until smooth.
Add slowly, stirring constantly.
Stop adding cornstarch when
desired thickness is reached. Serve
hot.

Yield: Fourteen 1-cup servings. Per serving: calories: 125; fat: 5 grams; sodium: 350 milligrams; carbohydrates: 15 grams; dietary fiber: 1.5 grams; protein: 2.5 grams.

NOTE: This is just like the old-fashioned stew that "Grandma used to make." Serve some homemade whole-wheat bread with it and enjoy.--Brenda

EASY BLACK BEANS
AND RICE

1 c.     onion, chopped
1 T.     oil (canola or olive)
1 15-oz. can black beans (undrained)
1 15-oz. can petite tomatoes, diced
1 t.     oregano, dried
1/2 t.   garlic powder
1/2 t.   Vege Sal (or all-purpose
           vegetable seasoning)
4 c.     brown rice, cooked

* In a medium saucepan saute the
onion in oil until it's clear.

* Add the rest of the ingredients
except brown rice.

* Mix well and bring to a boil.
Reduce heat; simmer 5 minutes.

* Serve over brown rice.

Yield: Four 1-cup servings. Per serving: calories: 232; fat: 1 gram; saturated fat: 0 grams; sodium: 370 milligrams; carbohydrates: 44 grams; dietary fiber: 6 grams; protein: 6.5 grams.

NOTE: When my family and I were in Costa Rica, we had beans and rice every day. As we traveled around the country, I noticed that each region had their own version of rice and beans. This recipe is quick and easy to make. It has simple ingredients and few spices, yet is very nutritious.--Cinda

Photography by Mark Mosrie