Since we didn’t have a clue as to how or what to cook without fat, meat and oil, I did some research and bought a few healthy cookbooks off of the T. Colin Campbell Foundation’s Website. They turned out to be surprisingly good. I found about 70-80 recipes between the two that had potential and then generated a list of these recipes according to their bases. Links to the books: (Hit the Books links to see selections)
- The Health-Promoting Cookbook, by Alan Goldhamer
- The McDougall Quick and Easy Cookbook, by John & Mary McDougal
So what is a base? It’s a starch, and what I consider to be the foundation of the meal:
- Potatoes, Rice, Pasta, Corn (polenta), and Beans
According to the McDougall cookbook, Starches Make the Meal:
Many people are trying to eat healthier, but are failing. After bulking up on broccoli, cauliflower, and sprouts, they exclaim, “Nobody can eat this way.” We agree: Nobody can eat a diet of green and yellow vegetables. They provide too few calories to be satisfying. The secret to a succesful diet is to design it around delicious, satisfying starches. Everyone remembers these “comfort foods” that we loved growing up – potatoes, rice, pasta, corn, and beans; oatmeal, pancakes, and hash brown potatoes for breakfast; vegetable and bean soups for lunch; and spaghetti, bean burritos and Spanish rice for dinner.
Starches are high in complex carbohydrates and dietary fiber, very low in fat, and contain no cholesterol. They are loaded with vitamins and minerals and always contain generous amounts of healthy vegetable protein that satisfies the nutritional needs of growing children and adults. Fruits and yellow and green vegetables are important additions to a starch-centered meal plan, providing a cornucopia of color, flavor, texture and aroma, as well as additional nutrients.