A basic cooking technique utilized in some of these recipes is water-sautéing. This is used instead of cooking with oil. Water-sautéing is simple and good for stir-fries, sauces, and many other dishes. To water-sauté, heat a skillet on high heat until water sputters when dropped in the pan. Use small amounts of water, starting with two to three tablespoons in a hot skillet, wok, or pan, then adding the finely sliced vegetables, stirring and then covering to maintain the moisture. Continue to stir and add more water only if necessary. In many dishes, the moisture from tomatoes, mushrooms, zucchini, and other high-water-content vegetables is sufficient.
Soups and stews are critical components of this nutritarian diet style. When vegetables are simmered in soup, all the nutrients are retained in the liquid. Many of the soup recipes use fresh vegetable juices, especially tomato, celery, and carrot juice. These juices provide a very tasty antioxidant-rich base. If you don’t have a juicer, consider purchasing one. If you are short on time, bottled tomato and other vegetable juices can be purchased at most health food stores, but nothing beats the flavor of freshly juiced vegetables. I also use a simple procedure to create “cream” soups. Raw cashews or cashew butter are blended into the soup to provide a creamy texture and rich flavor. A big advantage of homemade soups is that they make wonderful leftovers. Soups generally keep well for up to four days in the refrigerator but should be frozen if longer storage is desired.
Should you occasionally choose to use a prepared soup, keep in mind that your overall daily sodium intake should remain under 1,200 milligrams for men and under 1,000 milligrams for women. Natural whole foods contain 400 to 700 milligrams of sodium, which allows for a leeway of about 500 milligrams. Be sure to read labels. You will be amazed by how much sodium canned soup contains. Try to select a no-salt added variety.
My recipes include many delicious salad dressings and dips. Conventional dressings usually start with oil and vinegar; the oil provides the fat, and the vinegar provides the acidity. The fat sources in my salad dressings are whole foods such as raw almonds and cashews, other raw nuts and seeds, avocado, and tahini. This is not a fat-free eating style because our bodies require healthy fats from whole foods; the way nature designed us to consume them. By eating this way, we receive the lignans, flavonoids, antioxidants, minerals, and other protective phytochemicals that come along in the package. So the oil is removed, and seeds and nuts supply the healthy fats instead because they are such healthy disease-fighting food. Removing the oil and using nuts and seeds as the primary fat source in the diet is critical to reversing diabetes.
A powerful blender such as a Vitamix is very helpful for making salad dressings, creamy soups, smoothies, and fruit sorbets. Nuts and seeds do not get soft and creamy for dressings in a regular blender unless more liquid is added. Only the more expensive, high-powered blenders can make fruit sorbets from frozen fruits and blend vegetables effortlessly for fruit and green smoothies.