Bob’s Real Food Recipes

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Bob’s Real Food Recipes

Introduction * Fruit and Vegetable Juices * Smoothies * Beverages * Breakfast Entrees * Appetizers * Breads * Vegetable Salads * Salsas * Fruit Salads * Salad Dressings * Vegetarian Soups * Vegetarian Main Courses * Vegetarian Side Dishes * Desserts and Treats * Marinated Entrees * Dips and Sauces * Amenities * Traditional and Transitional Recipes * Fruit, Vegetable and Sprouts for Healing * Tips and Techniques * Recipe Index

You can click here to look at the entire book or on one of links above for the individual sections. All recipes are listed in the "Recipe Index".

Hippocrates of Kos has been referred to as the "Father of Western Medicine". He is often quoted as having said "Let food be your medicine, and medicine be your food" and "Walking is man's best medicine". More specifically, he maintained that "Nature is the healer of disease". He was, of course, quite correct. Hippocrates was also reputed to be a vegetarian.

Modern medicine has changed much since the times of Hippocrates. There are, without a doubt, life saving procedures that modern medicine has that are, well, life saving. The discovery of antibiotics has doubtless saved millions of lives, and that doesn't even consider what trauma surgeons can treat. Unfortunately, at the same time, modern medicine has really missed the mark on many things. The general paradigm of modern 'treatment' is to throw some sort of chemical substance at the 'disease'-typically, in the modern economy, some god awful prohibitively expensive chemical-to mitigate the symptom. Too, the fact is, such treatments often seem to work, in the short term at least.

A classic example is blood pressure medication, and there are many, none of which actually address the underlying CAUSE of the symptomology. I'll give you, as a matter of personal experience, that such medications can be life saving as uncontrolled blood pressure is an extremely dangerous condition. Nevertheless, if you ask your doctor "What's causing my blood pressure to be so high?" he or she will list a variety of possibilities without, usually, being very specific.

While this is a gross oversimplification, the answer is: your diet raised your blood pressure. Most likely your diet has led to weight gain, a major contributing factor, and to hardened arteries, also a contributing factor. Both of these issues can be addressed via nutrition. In fact Thomas Edison said "The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease." Unfortunately, the current medical paradigm isn't there yet. Yes, there are a few naturopathic doctors, as well educated as any regular MD, who really do understand that diet is the cause of essentially everything. Still, when you go to see your regular allopathic doctor, he or she seldom has the time to discuss esoteric issues such as "did you eat your kale today?" The fact is, it's not even the doctor's fault. It's the fault of a global consciousness and economic pressures that have, for the most part, forced doctors to focus on mitigating symptoms rather than actually determining the true cause of disease.

As important as part of the work that Emmale does pertains to structural alignment-and it's a huge issue. As any chiropractor will tell you-and chiropractors have finally been accepted as legitimate doctors-alignment problems can cause numerous, not all, problems.

The fact is-and I realize that this is a controversial statement-the vast majority of disease is caused by one or another form of inflammation, and inflammation is caused by numerous metabolic imbalances related to eating the wrong food, which create an acidic condition in the body. More fundamentally, many 'diseases' are caused by the standard American diet. The body's natural diet is fruit, vegetables, herbs, nuts and seeds and sprouts as well as a few healthy oils and a number of whole grains. The body was not intended to run on processed food, copious quantities of sugar, trans fat, high fructose corn syrup and cooked food in general. Too because of the way that livestock is raised on commercial farms, most of the meat, chicken and dairy available isn't fit to eat either.

Still, going back to Hippocrates, food is clearly not what it was in his time. Food is not what it was 50 years ago even. Because of 'modern' farming technology, which grows food in seriously depleted soils, food is grossly under sufficient in terms of nutrients. Organic may be an improvement but even organic foods suffer from some degree of soil nutrient depletion. At the same time, of course, modern farming technology allows the same amount of food to be grown by one farmer that, a hundred years ago, would have required 20. To be sure, I'm certainly not criticizing farmers. In fact, having grown my own vegetables, sometimes even successfully, I have the utmost respect and admiration for farmers, even ones steeped in modern technology.

I've also spent a year studying to be a certified health coach in 2013 and continue studying nutrition and how the body works. It's an interesting field though, if I learned nothing else, I discovered that there are literally as many opinions in the world as to what constitutes good nutrition as there are practitioners. The fact is, if we COULD go back to the food the way it was in say 1940, before the introduction of extensive chemical fertilizer, an industry that developed from war time industry looking for something to do with all the stored nitrogen they had, the food supply would be very different. Still, that's water under the bridge now. I appreciate the nostalgic thinkers who long for the 'good old days' but, the fact is, and I say this a lot, "there ain't nothin' easy". And that includes making intelligent food choices.

Still, I think there are two driving forces in nutrition. The first is to eat a diet that is at 80% vegan and, at that, where most of it is raw and uncooked. Even more important, as a society we way to much and, at the same time, eat way too much of all the wrong things. Filling on processed and cooked food does not provide the body what it really needs. In fact, it adds a lot of stress to what the body has to do.

For myself I've discovered that one of the best approaches is a process called intermittent fasting. For the majority of the day all I eat are fresh fruits and vegetables. Then, for dinner, between 4:00 and 6:00 pm. I eat a regular, though vegan based dinner. Too, during the day I often drink fresh juice. Such a diet is very nourishing and, at the same time, since it's minimal during the day, consuming a bunch of empty calories is virtually impossible.

Of our modern food supply, neither Hippocrates nor Thomas Edison had to deal with large food interest or, for that matter, pharmaceutical companies that are primarily interested in selling you something to treat a symptom-and the side effects tend to make the treatment more horrific than the 'disease'. Again, although, sometimes symptom relief is a god-send, it does nothing to resolve the underlying issue.

I'm reminded of Prilosec commercials featuring Larry the Cable Guy. Take Prilosec, a medication that I was on for a brief time due to my own lack of due diligence: To listen to the commercial you'd think that if you take this, or a related drug such a Nexium, that all your digestive problems will go away and that you can eat whatever you want to eat. That's true, for awhile. What Larry the cable guy doesn't tell you is that the side effects of Prilosec include: fever, cold like symptoms such as stuffy nose, sneezing, sore throat, stomach pain, gas, nausea, vomiting, mild diarrhea, or headache. Interestingly, these are ALSO the same side effects that happen in a detoxification protocol, meaning that these symptoms are telling you that your body is trying to eliminate the very drug from the body that keeps being taken.

And there are more serious side effects to these proton pump inhibitors including: acute kidney injury, acute interstitial Nephritis (severe inflammation of the kidneys), chronic kidney disease, renal or kidney failure, dialysis treatment and kidney transplant surgery. ( Hum, perhaps Larry the Cable Guy might want to add, "for short term use ONLY." As the universal principle goes, you really do reap what you sow. You can't abuse your body indefinitely without major consequences.

Having said all this . I want to introduce you to this recipe 'book'. I've been working on 'healthy' recipes for a very long time. I've come to the conclusion that what good nutrition essentially boils down to is eat "real" food, or at least food that your body recognizes as food. Of the recipes included in this book the majority are almost entirely vegan. (Unfortunately, much of what is called food isn't food at all but is just as poisonous as the toxic pharmaceutical drugs that big Pharma is trying to sell in larger and larger quantities.)

Admittedly, if I've learned anything, I have come to the conclusion that there is no such thing as the "perfect" diet. There are, however, a list of modern non-foods that are clearly detrimental to modern health. These include:

That's the worst of the list. The sad truth is that it's impossible to get away from every single potentially toxic food. Just one example is that apparently the powers that be feel that genetically modified foods are perfectly okay and therefore federal laws are being passed to ban including food sources in food labeling.

Still, avoiding, as much as possible, the above list can do wonders. There's no practical way to avoid all the chemical contamination there is in modern food-unless you can some how grow all your own food, which isn't really practical for most people. But you can avoid much of the commercial contamination by carefully reading labels, buying organic as much as possible and, probably most important, staying away from processed food-which is probably at least 85% of what grocery stores carry. Commercially made macaroni and cheese is not your friend, but you can make a 'healthier' version wherein at least you know what's in your food (for the most part).

The mission of this recipe book is to present recipes that you can make at home that do, in fact, eliminate the most damaging food contamination from the above list. These recipes are being tried and tested on an ongoing basis, and annotated as necessary. Moreover I would be the first to admit that, while there is a definite intent toward creating more healthful whole food recipes, not all recipes would be considered 'health food' by some. I'm a realist. The section called "Transitional Recipes" in particular are improved versions of foods most people are always aware of.

At the same time, I don't really think there is such a thing as an ideal diet. When God made man in his image he imparted to him the ability to eat all sorts of food. Of course, chemicals such as trans fat, high fructose corn syrup and phosphoric acid (found in soft drinks) were not, I'm sure, part of the plan. For that matter, neither were genetically modified grains, soy beans, corn and who knows what else. Nevertheless, it's the world we live in.

If you want to live on a perfect diet I supposed you'd have go back in time to the 1940's or before-bring cash, as debit cards didn't work back then. Nevertheless, as a general consideration, including a lot of fresh fruits and vegetables in your diet-I don't advocate being a vegetarian (I know some very UNhealthy so-called vegetarians)-is certainly a great idea. Too, fresh fruit and vegetable juices (and smoothies) provide a strong foundation for healthy nutrition. Still, to get all the nutrients you really need, some sort of supplementation seems to be required these days.

More than anything else what you eat, and making it as close to real whole food as possible is certainly a good start. It has to do with avoiding as much of the non-foods list that are noted above as possible. I realize that many people get a major portion of their food from eating out, and that most people don't cook. I've personally found the greatest asset to good health is to learn to prepare your own food and to be personally aware of the food choices you make. To be sure, learning to actually 'cook' is not a four-letter word. Granted, it's becoming a lost art form, right there next to books printed on actual paper, but in that it has worked for centuries, maybe it really is tried and true. Too, it tends to be a lot cheaper than eating out all the time.

So ends my 'introduction' to my recipe book.

elow is a list of generalized categories, updated frequently, which will take you to recipes that I know work. To your health and, as Julia Child would say, "bon apptit."

Recipe Categories

Introduction * Fruit and Vegetable Juices * Smoothies * Beverages * Breakfast Entrees * Appetizers * Breads * Vegetable Salads * Salsas * Fruit Salads * Salad Dressings * Vegetarian Soups * Vegetarian Main Courses * Vegetarian Side Dishes * Desserts and Treats * Marinated Entrees * Dips and Sauces * Amenities * Traditional and Transitional Recipes * Fruit, Vegetable and Sprouts for Healing * Tips and Techniques * Recipe Index

You can click here to look at the entire book or on one of links above for the individual sections. All recipes are listed in the "Recipe Index".

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