Menu Planning and Food Preparation - Part 3


Quote from the book ‘EDUCATIONS’ by Ellen G. White “Grains, fruits, nuts, and vegetables, in proper combination, contains all the elements of nutrition; and when properly prepared, they constitute the diet that best promotes both physical and mental strength” pg. 204-205

Genesis 1:29: “And God said, “see, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food.”

MARCH 31ST, 2013




Protein provides the structure for pretty much every part of our body from cells, muscle, cartilage and ligaments to bones, organs, hair, nails and skin. Protein also performs specific activities in different forms in our body such as enzymes, hormones, antibodies, hemoglobin (blood) and growth and maintenance proteins. Protein can also be used as an energy source when the body is low on carbohydrates, but this is not the body’s first choice.

Proteins are made up of building blocks called amino acids. There are 20 different types of amino acids that can be combined to make a protein. There are two types of proteins that we need: non-essential and essential. Non-essential proteins can be synthesized in our bodies while essential proteins can only be supplied by the food we eat

Examples of protein functions




Antibodies bind to specific foreign particles, such as viruses and bacteria, to help protect the body.


Enzymes carry out almost all of the thousands of chemical reactions that take place in cells. They also assist with the formation of new molecules by reading the genetic information stored in DNA.


Messenger proteins, such as some types of hormones, transmit signals to coordinate biological processes between different cells, tissues, and organs.

Structural component

These proteins provide structure and support for cells. On a larger scale, they also allow the body to move.


These proteins bind and carry atoms and small molecules within cells and throughout the body.

How much protein do I Need?

Protein needs vary for different life stages, but for adult men it is recommended to be 58g, while for adult women it is 46g per day. Protein sources are classified as complete or incomplete based on the amino acids they contain. Complete proteins contain all of the essential amino acids you need while incomplete might be missing a few of them. We have been taught that the best source of protein is from Animals, but is that really true? Read more below. Let me demonstrate for you how easy it is to get your daily recommended intake of protein on a total vegetarian diet






1 cup cooked Lentils


1 cup kidney beans, cooked


3 Tbsp almonds


Tofu, firm – 4 ounces


1 baked potato


1 cup Quinoa, cooked


1 cup soymilk


Whole wheat bread – 2 slices


1 cup black beans – cooked


Sunflower seeds – ¼ cup


1 cup chickpeas – cooked


1 cup Pinto beans, cooked


2 Tbsp peanut butter


¼ cashews


2 Tbsp Almond butter


1 med. Potato (6 oz)


1 cup brown rice, cooked


1 cup cooked spinach or callaloo



There are three categories of complementary proteins: grains, legumes and nuts/seeds.

  • Grains –Barley, Bulgur, Cornmeal, Oats, Buckwheat, Rye, Rice, Wheat
  • Nuts/Seeds – Sesame, Sunflower, Walnut, Cashews, Almonds, Other Seeds
  • Legumes – Beans, Lentils, Dried Peas, Peanuts, Chickpeas, Organic Soy Products

By pairing up foods from the different groups above you can make a complete protein. An example would be having a peanut butter sandwich on whole wheat bread, beans and rice, or a whole wheat bun with sesame seeds. Add in your great leafy vegetables and you good to go!.

Flesh as Food

The diet appointed man in the beginning did not include animal food. Not till after the flood, when every green thing on the earth had been destroyed, did man receive permission to eat flesh. (Gen 1:29, 3:18, 9:3-4)

Those who eat flesh are but eating grains and vegetables at second hand; for the animal receives from these things the nutrition that produces growth. The life that was in the grains and vegetables passes into the eater. We receive it by eating the flesh of the animal. How much better to get it direct, by eating the food that God provided for our use!

Flesh was never the best food; but its use is now doubly objectionable, since disease in animals is so rapidly increasing. Those who use flesh foods little know what they are eating. Often if they could see the animals when living and know the quality of the meat they eat, they would turn from it with loathing. People are continually eating flesh that is filled with tuberculosis and cancerous germs. Tuberculosis, cancer, and other fatal diseases are thus communicated.

The tissue of swine or pigs swarm with parasites. Of the swine God said, "It is unclean unto you; ye shall not eat of their flesh, nor touch their dead carcass." (Deuteronomy 14:8). This command was given because swine's flesh is unfit for food. Swine are scavengers, and this is the only use they were intended to serve.

Often animals are taken to market, and sold for food, when they are so diseased that their owners fear to keep them longer. And some of the processes of fattening then for market produce disease. Shut away from the light and pure air, breathing the atmosphere of filthy stables, perhaps fattening on decaying food, the entire body soon becomes contaminated with foul matter.

In many places fish become so contaminated by the filth on which they feed as to be a cause of disease. This is especially the case where the fish come in contact with the sewage of large cities. The fish that are fed on the contents of the drains may pass into distant waters, and may be caught where the water is pure and fresh. Thus when used as food they bring disease and death on those who do not suspect the danger.

The effects of a flesh diet may not be immediately realized; but this is no evidence that it is not harmful. Few can be made to believe that it is the meat they have eaten which poisoned their blood and caused their suffering. Many die of diseases wholly due to meat-eating, while the real cause is not suspected by themselves or by others.

Changing the Diet

It is a mistake to suppose that muscular strength depends upon the use of animal food. The needs of the system can be better supplied, and more vigorous health can be enjoyed, without its use. The grains, with fruits, nuts, and vegetables, contain all the nutritive properties necessary to make good blood. These elements are not so well or so fully supplied by a flesh diet. Had the use of flesh been essential to health and strength, animal food would have been included in the diet appointed man in the beginning - Gen 1:29

When the use of flesh food is discontinued, there is often a sense of weakness, a lack of vigour. Many urge this as evidence that the flesh food is essential; but it is because foods of this class are stimulating, because they fever the blood and excite the nerves, that they are so missed. Some will find it as difficult to leave off flesh-eating as it is for the drunkard to give up his dram; but they will be the better for the change.

When flesh food is discarded, its place should be supplied with a variety of grains, nuts, vegetables, and fruits that will both be nourishing and appetizing. This is especially necessary in the case of those who are weak, or who are taxed with continuous labour. In some poverty stricken countries, flesh is the cheapest food. Under these circumstances the change will be made with greater difficulty; but it can be effected. We should, however, consider the situation of the people and the power of lifelong habit, and should be careful not to urge even right ideas unduly. None should be urged to make the change abruptly. The place of meat should be supplied with wholesome foods that are inexpensive. In this matter very much depends upon the cook. With care and skill, dishes maybe prepared that will be both nutritious and appetizing, and will, to a great degree, take the place of flesh food.

"And God said, Behold, I have given you every herb bearing seed, Which is upon the face of all the earth, And every tree in which is the fruit of a tree yielding seed: To you it shall be for meat (food)." (Genesis 1:29).

"It shall be for a perpetual statute for your generations throughout all your dwellings, That ye eat neither fat nor blood." (Leviticus 3:17).

Read more: Books - Ministry of Healing and Counsels on Diet and Foods by Ellen G. White

The information given here is for educational purposes only. It is meant to be used as a guide towards health and does not replace the evaluation by and advice of a qualified licensed health care professional. For detailed interpretation of your health and specific conditions, consult with your physician.

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