recipes

Here are some strategies to start with to create infinite kinds of meals. And then some links below with thousands of recipes and links to more.

muesli
This takes care of one meal a day and is enough to live on in case the rest are missed or deficient.

Linseed, nuts, dried apricots or dates, can be ground in a coffee grinder or blender. A few oats can be added to stop them turning into a paste.

Lecithin is a protein also produced in the body, which emulsifies fats and helps transport them and make them more available for metabolism.

The nuts and oats can be toasted on a tray in the oven for taste and crunch. Raw is better.

Some grains and linseed can be sprouted.

A pulverised1000 microgram Vitamin B12 tablet can be added as an economical way to take the supplement.

Add water. Soak for a half an hour or even overnight to give a sweet rich creamy texture. Milk or soy milk might not be needed because the ingredients provide ample fats sugars and proteins.

Nice with fresh fruit - sliced banana or grated apple.

sprouts
Seeds, nuts and grains release enzymes and other nutrients very soon after soaking begins. Their oils and proteins become more easily digested. Their nutrient value continues to change as they sprout.

Put seeds or grains in a glass jar. Cover the top of the jar with mesh. Secure it with a rubber band. Pour in water and let them soak. Hard seeds need to be be soaked overnight or longer. Seeds that swell quickly or are quick to decompose like chickpeas can be soaked for about four hours. The higher the temperature the less soaking time and the faster sprouts grow.

Rinse them every day in a cool environment or two or three times a day if its hot to keep them moist and clean so they don't rot (lentils don't need as much rinsing as chick peas). Turn the jar upside down to drain.

After a day or so they begin to sprout. After two or three days they put out roots and tops. A few more days and they green up if they are in the sun. They can be eaten at each stage and are a different food at each stage.

They travel well. Just add water, rinse and drain. Keep a couple of jars at different stages of growth.

Linseed can be sprouted with something else like grains but by itself it is too mucilaginous to rinse.

cultured food
Cultured and fermented foods include coleslaw, tempeh, natto, miso, tamari, rejuvelac, kambucha and cheeses. They can be done at home with a little research and starter cultures.

freezing
Freezing destroys some nutrients but can work reasonably well if used immediately on thawing. Fruit and veg can be better frozen than old or poorly stored.

Fruit can be frozen and blended with or without spices into smoothies or frozen deserts which can taste and feel so much better than ice cream.

Veggie and fruit mixtures can be juiced and frozen and used to keep a lunch pack cool and drunk at the end of the day while they still have some ice keeping them near freezing point.

dehydrating
Low temperature dehydrating cooks food slowly so it is no longer really raw. Freeze-dry the same food and check the difference. Freezing does diminish the quality of some nutrients but not as much as dehydrating. Most thawed foods go off and lose nutritional value quickly and so are best used immediately.

Dehydrated foods can be stored and are great for travelling - light and compact – just add water or eat as is.

Dehydrating is less destructive the lower the temperature – usually below 45°C. An oven with a fan and the door open slightly for ventilation and a thermometer will usually work.

Grains like wheat, barley, oats, spelt or rye and seeds like linseed or sesame can be sprouted, then lightly blended or pressed and laid flat and partly dehydrated to form a cake, pudding or pizza base or dryer for biscuits. This can be sweet by including dried fruit or savoury with dry olives or seaweed.

copyright (C) John Brasted 2008
updated 20. Dec. 2011

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