Caroline Marie DuPont - The New Enlightened Eating: Simple Recipes for Extraordinary Living

Library of Congress Cataloging-in-Publication Data

Dupont, Caroline Marie.

The new enlightened eating : simple recipes for extraordinary living / Caroline Marie Dupont.

p. cm.

Includes index.

ISBN 978-0-920470-83-1 (pbk.) ISBN 978-1-57067-940-7 (e-book)

1. Cooking (Natural foods) 2. Vegan cooking. 3. Health. I. Title.

TX741.D8524 2012

641.5636dc23

2012004055

Front cover: Cilantro Tempeh, p. 166

Back cover (from top): Harvest Fruit Salad, p. 42, Orange-Oatmeal Muffins, p. 50,

Sweet Curried Rice and Vegetables, p. 144, Chocolate Mousse Pie, p. 172

Cover and interior design: John Wincek

Cover and interior photos: Warren Jefferson

Food styling: Barbara Jefferson, Ron Maxen

Printed on recycled paper

Book Publishing Co. is a member of Green Press Initiative. We chose to print this title on paper with postconsumer recycled content, processed without chlorine, which saved the following natural resources:

88 trees

2,550 pounds of solid waste

40, 221 gallons of wastewater

8, 919 pounds of greenhouse gases

36 million BTU of total energy

For more information, visit greenpressinitiative.org.

Paper calculations from Environmental Defense Paper Calculator, edf.org/papercalculator.

2012 Caroline Marie Dupont

All rights reserved. No portion of this book may be reproduced by any means whatsoever, except for brief quotations in reviews, without written permission from the publisher.

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ISBN 13: 978-0-920470-83-1

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To my children, Jrmie and Jacqueline, and to the child in each one of us who naturally lives guided by the heart.

May you create your most blessed life moment to moment by profoundly connecting to your true nature, questioning limiting thoughts and beliefs, letting go of emotions that no longer serve you, and caring for the body, which houses your sacred human experience. May you recognize the potential for all challenges to be a doorway into the unparalleled joy of self-discovery. May you know the depths of your heart.

There has been a tremendous change in peoples attitudes toward food and nutrition in the past ten years. Expert advice is available everywhere: through magazine articles, books, the Internet, and every other means of communication. The average consumer is well on his or her way to becoming better educated and more knowledgeable about what to eat. Even corporate owners of fast-food chains have begun to recognize the need to include healthful food choices on their menus in order to hang on to their market, making it easy to see that progress is occurring.

This progress can be credited to growing global awareness regarding the role of nutrition in our lives and health. This awareness, however, is only the tip of the iceberg. The realization of the importance of diet and its affect on human health can (and should) inspire personal responsibility and a better understanding of the interconnection of body, mind, and spirit. In other words, feeding the body properly feeds the mind and soul as well.

Most of us are still relatively new to this advanced concept of nutrition. Some, by the gift of an uncommon wisdom, have already made giant steps in that direction. The author of this book, Caroline Marie Dupont, is one of those gifted people. She not only understands intimately the relationship between what we eat and who we are, but also applies this knowledge to her own life and shares it generously with all who will listen.

I believe that in the next decade we will see a strong movement toward improving the quality and safety of our food supply. This will bring us closer to nature, the great provider. It will direct our attention to our own communities as the ideal source of nourishing, healthful foods. Hopefully we will see a resurgence of interest in gardening, local farming, and organic practices and enterprises.

The way is simple, really, and we can confidently follow Caroline as she leads us toward better health.

Danielle Perrault, RHN
DIRECTOR, CANADIAN SCHOOL OF NATURAL NUTRITION

I dont remember exactly when I decided that I would write a book to share my explorations of nutrition, health, and growth of the soul, but it was quite some time ago. Over the years Ive taught many classes and workshops and have created handouts to share ideas and recipes. Eventually I accumulated so much written material that it was obvious that a book was in gestation. Among the many options available, it seemed easiest to pursue the self-published route, and many people came my way to help with the first edition of Enlightened Eating.

In this revised edition some sections have been completely rewritten to represent my continued learning and deeper perspective. Here are some of the primary changes:

Ive simplified the steps in many recipes without compromising the end result so that you can make delicious food as efficiently as possible.

Ive revised recipes to avoid calling for some hard-to-find or unusual ingredients, allowing you to make the recipes in this book with readily available ingredients or what you have on hand.

I am more committed than ever to local foods, and that is reflected in the new recipes and some tweaks to the original recipes.

Ive reduced the amount of salt in most of the recipes and eliminated it entirely from some. This reflects my own preference and a growing awareness that using less salt is better. When you do use salt, I recommend gray Celtic or Normandy sea salt or pink Himalayan salt because of the beneficial trace minerals they contain. Note that people with cancer or other conditions related to impaired immunity or weakness in the kidneys should greatly reduce their salt consumption or avoid it altogether.

Ive revised recipes to avoid using certain ingredients, such as Bragg Liquid Aminos and agave syrup (see sidebar), after learning about their not-so-healthful effects.

Some of the recipes originally called for frying vegetables like onions, leeks, and garlic in oil. However, heating oils dramatically changes the structure of their fatty acids, especially if the oil has significant amounts of polyunsaturated fatty acids, which are very easily damaged by heat. Monounsaturated and saturated fats, which predominate in olive and coconut oil and, to a lesser extent, sesame oil, are more heat-resistant. Therefore, these are the main oils I call for in heated dishes. In addition, Ive revised many of the methods so that vegetables begin cooking in a small amount of water, or oil and water, which keeps the oil cooler. For those with cancer or other serious health conditions, its best to avoid all heated oils.