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Diet for a longer life.

Members of the Seventh-Day Adventist Church are often acknowledged as the "healthiest people in America." In a nation with increasing cases of heart disease, obesity, osteoporosis, cancer, and other diet-related maladies, this denomination's adherents have managed to beat the odds. Study after study has found that church members not only live longer, but experience few of the debilitating diseases that affect most Americans.

Consider the following statistics:

* Male Seventh-Day Adventists have a life expectancy 8.9 years longer than the average, while females have one that is 7.5 years longer.

* Even though vegetarians, Seventh-Day Adventists have a reduced risk of osteoporosis compared to meat-eaters in the general population.

* Members experience a lower incidence of breast, prostate, pancreatic, bladder, and ovarian cancers than the general population.

* Adventists who use no meat, milk, or eggs--total vegetarians--have an expected coronary heart disease mortality rate only 12 percent of that of the general population; non-vegetarian male Adventists have 56 percent of the expected coronary heart disease mortality rate.

Seventh-Day Adventists teach prevention of disease by life-style management. The secret to healthy living, they believe, is not how much you eat, but what you eat, and when. Whole grains, water, fresh fruits, and vegetables play a key role in the church's diet, but brisk walks, a hearty "main meal" breakfast, and avoidance of smoking, alcohol, sugar, and fat are also important.

"What does this mean for those of us who are not Seventh-Day Adventist?" ask authors Chris Rucker and Jan Hoffman in The Seventh-Day Diet. "It means that instead of waiting for science to give us a 'magic pill' for cancer, instead of waiting for more expensive, sophisticated types of surgery to control heart disease, instead of cringing at the thought of another paintful, self-depriving weight-loss program, we can take a look at the practices of a people who have found a better way."

This better way relies on wholesome foods at every meal. We encourage you to investigate further and practice the principles of the Seventh-Day Adventist diet.

These delicious recipes come from Lilly Nelson, who is married to a Seventh-Day Adventist physician. She and her large family live in Keene, Texas. A registered nurse, Lilly is also a gourmet cook and often hosts big dinner parties using meatless entrees. The recipe for Lentil Patties is so delicious, it gets a five-star rating from our test kitchens.

Lentil Patties

(Makes 12 patties)

1/2 cup chopped onion 1/2 cup chopped celery 1/2 teaspoon garlic powder 2 cups cooked lentils 2 cups plain breadcrumbs 1/2 cup chopped pecans 3 egg whites, beaten

Saute onion and celery in microwave until tender. Add cooked lentils, breadcrumbs, nuts, garlic powder, and beaten egg whites. Let stand 5 minutes. Form into pattes and roll in breadcrumbs. Bake 20 minutes at 350 [degrees] F, turn, and bake 20 more minutes. Serve with tomato sauce (see recipe), gravy, or in sandwich with lettuce, tomato, etc. Can be made ahead and frozen.

Per Serving (1 patty): Calories: 128 Protein: 5.3 gm Fat: 6.8 gm Sodium: 60 mg Cholesterol: 0 mg Carbohydrate: 13.1 gm

Tomato Sauce

(Makes 12 servings)

1 15-oz. can low-salt tomatoes, drained and mashed 1/2 teaspoon celery seed 1 small onion, minced 1 teaspoon lemon juice 5 chopped dates 1/2 teaspoon sweet basil

Combine all ingredients in saucepan and simmer 30 minutes.

Per Serving (1 1/2 oz.): Calories: 19 Protein: 0.5 gm Fat: 0.1 gm Sodium: .7 mg Cholesterol: 0 mg Carbohydrate: 4 gm

Green Beans Almondine

(Makes 6-8 servings)

1 pound frozen cut green beans 1 teaspoon butter-flavor granules 1/4 cup toasted slivered almonds

Cook green beans in microwave for 3 minutes. Stir and microwave for 3 minutes more. Add butter-flavor granules, seasoning salt, and toss lightly. Place in serving bowl and garnish with slivered almonds.

Per Serving (1/2 cup): Calories: 57 Protein: 2.0 gm Fat: 2.9 gm Sodium: 31 mg Cholesterol: 0 mg Carbohydrate: 5.9 gm

Green Rice

(Makes 10 servings)

3 cups cooked rice (no salt) 1 cup chopped spinach 1 cup chopped parsley (raw) 2 eggs, well beaten (substitute) 1 cup skimmed milk 4 tablespoons oil 1 onion, grated

Mix all ingredients and pour into oblong baking dish that has been sprayed with nonstick cooking spray. Sprinkle with 3/4 cup shredded low-fat cheese over top. Bake 45 minutes at 350 [degrees] F. Cut in squares and serve plain, with white sauce, or with low-sodium creamed mushrooms sauce.

Per Serving (1/2 cup): Calories: 158 Protein: 5.5 gm Fat: 8.3 gm Sodium: 161 mg Cholesterol: 39 mg Carbohydrate: 15.5 gm

Meatballs and Gravy

(Makes approximately 60 balls)

10 eggs white, slightly beaten 6 tablespoons minced parsley 3 garlic cloves, pressed 3 teaspoons sage 1 teaspoon Accent 1 1/2 cup ground nuts (pecan or walnut) 1 1/2 cup grated low-fat yellow cheese 1 large onion, minced 2 1/4 cups cracker crumbs (low-sodium)

Beat eggs slightly; add next 8 ingredients. Stir in cracker crumbs last. Form into balls the size of walnuts. Freeze overnight. Pour boiling gravy into casserole dish and drop balls into mixture. Do not thaw balls before cooking, as they will not hold their shape. Bake immediately at 350 [degrees] F for 45 minutes.

Per Serving (1 meatball): Calories: 57 Sodium: 80 mg Protein: 1.8 gm Cholesterol: 1.7 mg Fat: 4.4 gm Carbohydrate: 1.7 gm


3 tablespoons low-sodium broth granules (beef) 1 teaspoon pepper 3 tablespoons Italian seasoning 1 1/2 quarts boiling water 6 tablespoons browned flour

Brown flour in skillet over medium heat, stirring frequently. Combine slowly with broth dissolved in boiling water. Bring to full boil. Cook until thickened. Pour gravy into casserole and drop in balls. (This gravy is thin at first, but thickens as it cooks with the balls.)

Per Serving (1/2 oz.):

Calories: 5 Sodium: 3.8 mg Protein: 0.2 gm Cholesterol: trace Fat: 0.1 gm Carbohydrate: 0.3 gm

Garbanzo Supreme

(Makes 4 servings)

1 medium onion, chopped 1 15-oz. can garbanzos, drained 1 can low-sodium tomato sauce (15 oz.) 1/2 teaspoon sweet basil

Saute onion in 1/4 cup water in medium-size skillet until tender clear. Add garbanzos and tomato sauce. Simmer 20 minutes. Serve over cooked rice.

Per Serving (1 cup):

Calories: 164 Sodium: 26 mg Protein: 8.3 gm Cholesterol: 0 mg Fat: 1.9 gm Carbohydrate: 30 gm
COPYRIGHT 1992 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1992 Gale, Cengage Learning. All rights reserved.

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Title Annotation:includes recipes; vegetarian
Author:Perry, Patrick
Publication:Saturday Evening Post
Date:Jan 1, 1992
Previous Article:Hooked on light and lean fish.
Next Article:Not for Packrats Only.

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