Joel Fuhrman - Eat To Live

Eat to Live 197

It is advisable to soak beans or legumes overnight and then re-

place the soaking water with two to three cups of fresh water for

each cup of beans when cooking them. Most beans require about

one and a half to two hours of cooking to become soft. Lentils and

split peas require only one hour and should not be soaked prior to

cooking. Make sure beans are thoroughly cooked, as they are more

difficult to digest when undercooked. The bean dishes can be sprin-

kled lightly with Beano to aid in digesting the bean oligosaccarides.

Keep in mind that as you get in the habit of eating beans regularly,

you will digest them better.

I always make large portions of food when I cook so that I have

leftovers later. Most of the recipes yield two to four portions, but re-

member — you can eat as much as you want. Feel free to experi-

ment. Substitute and add the foods and seasonings that you enjoy.

Weekly Shopping List

Always keep a good assortment of healthy food in the house. The

key to your success is having the right kind of food available to pre-

vent being tempted by the wrong kind of food. I suggest the follow-

ing items:

Canned beans — chickpeas, red kidney beans

Canned vegetable and bean soup (from the health-food store or

health-food section)

Canned Chinese vegetables — water chestnuts, bamboo shoots,

and others

Tofu

Frozen vegetables — peas, artichokes, asparagus, broccoli,

mixed Chinese vegetables

Lots of low-sugar fruits — strawberries, kiwis, oranges, grape-

fruits, melons, apples, lemons

Vinegars of your choice

Fresh vegetables to be eaten raw — carrots, celery, peppers,

tomatoes, mushrooms, lettuce, snow pea pods

Lots of fresh vegetables for cooking — eggplant, mushrooms,

tomatoes, cabbage, broccoli, string beans, Swiss chard, kale,

spinach, onions, garlic cloves

Ingredients for homemade soup — celery, dill, parsley, carrots.