Making Ethnic Foods Safer by Dr. Donald A. Miller

* For the ethnic foods you already enjoy, go through the ingredients and make substitutions and deletions.

* For new experiences, look more to Oriental and Asiatic recipes than to "farmer" or "noble" foods from France or Germany. But leave out the sugar which was added by missionaries in China, Japan, India, and more. For that matter, leave sugar out of Italian recipes and others.

* Realize that traditional soy foods can provide all the essentials found in meats, without one having to declare one's self a vegetarian. (But add high calcium foods if you cut back on dairy and meats.)

* Learn that fruits, or fruits with nuts, can taste very sweet, yet provide fiber, minerals, vitamins which are totally absent from man made sweeteners.

* Avoid deep fried foods. Learn to use non-stick cook ware and sprays, pressure cookers, microwave ovens, crock pots, et cetera.

* Instead of butter, use newer spreads that contain no hydrogenated oils. For sour cream, use non fat yogurt or a rich blend of non fat powdered milk in water.

* I seldom use cornstarch, but find whole wheat flour can also serve as a thickener.

* Instead of fatty sausage or bacon, fry small patties of lean ground beef, or slices of extra firm tofu.

* Replace lard, bacon drippings, tallow with un hardened plant oils, and try using less.

* Leave out the ham hock or bacon chunk when making soup.

Here are some examples of my experiments.

My former wife was great for preparing Tex-Mex foods. For Tacos, she used a mix made by a prominent USA spice company. When I saw (and tasted) that salt was early on the list of ingredients, I volunteered to make my own. I obtained some salt free chili powder, some dried garlic flakes and oregano, and mixed with a small amount of whole wheat flour. My version became the favorite with wife and two teen agers.

I have written elsewhere about replacing part of lean ground beef with soy tempeh or extra firm soy tofu, mashed, in such dishes as meat loaf, stew, pasta / spaghetti, and mock steak.

Be inventive. Enjoy flavorful foods through a long life.

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BIO:

Dr. Donald A. Miller is author of "Easy Health Diet" http://easyhealthdiet.com/diet.htm, "Easy Exercise All Ages" http://easyhealthdiet.com/eeaa.htm, and numerous free articles on health http://easyhealthdiet.com/articles/.
Seven of ten deaths are caused by preventable diseases.

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