Recipes

 

These recipes are a select sample from over 100 recipes in the book.

Breakfast

Buckwheat Porridge

Ingredients
3 tbsp               buckwheat flour
1 cup                water
1/2 cup             rice milk or almond milk
2 tbsp               tahini or ground walnuts or almond butter
            As desired         honey
Dash                 cinnamon/nutmeg

 

Method
In a saucepan, roast the flour on medium heat while stirring constantly for 2-5 minutes until a nutty aroma is achieved (the longer you roast, the nuttier the final flavor becomes). Add water, rice milk and stir, making sure to avoid any clumps. Bring to a boil then remove from heat. Serve topped with tahini, honey, and a pinch of cinnamon/nutmeg.

 

*Sprout Cereal

Ingredients
1/3 cup                         sunflower sprouts        
1/3 cup             mung bean sprouts
1                      mango cut in chucks
1.5 cup             rice milk
2                      fresh dates cut in small chunks

2 tsp                 ground walnuts

Method

Separate sprouts so that the sprouts are not clumped together.
Place sprouts in a bowl and top with mangoes.
Blend dates and rice milk. Pour the blend into the bowl and enjoy.
Alternatively you can chop the dates.

 

Variations

Rice milk can be replaced with almond milk or other allowed nut milks.
Other fruits such as frozen berries or papaya chunks can replace the man-goes.
Raisins or figs can be used instead of the dates.
You can top the dish with your choice of nuts.
Red clover sprout can replace mung bean sprouts.

 

Hummus Avocado Spread

Use bread made with any combination of the alternative grain flowers (make sure the restricted grains are not in the ingredient list).

Spread hummus and top with sliced or mashed avocados.
Enjoy with grapes and a cup of fresh juice or green tea.

 

Shakes

*Mango berry
1/2 cup fresh or frozen mangoes
1/2 cup fresh of frozen blueberries
6-8 almonds/walnuts
1 tsp flaxseed oil
1 cup rice milk or almond milk

 

*Avocado and dates
1 avocado, skinned and pitted
3 walnuts
2 or 3 pitted dates (or 1 teaspoon un-pasteurized honey)
2-3 ice cubes
1 cup rice milk, or almond milk

 

 

Fresh Vegetable Juices

 

Carrot-celery-beet
4 carrots, 3 celery stalks, 1 beet
Mix in 1 teaspoon of turmeric powder.

*Very green
Handful of spinach and parsley
1/2 average broccoli
2 celery stalks
1/4 average sized kale (stems and leaves)
1/3 cucumber
1 pear (seeded)

 

Snack Ideas

Any combination of nuts and seeds: Nuts have a high fat, protein and fiber content. You are recommended to make this snack a part of your everyday life as it is the most ancient source of human nutrition.

 

*Avocado halves: Cut an avocado into two. Remove the seed, but leave the skin on. Sprinkle both halves with a dash sea salt and dash of cumin or turmeric. Squeeze a fresh slice of lime onto both halves. Use a spoon to scoop the avocado flesh, and enjoy.

Amaranth popcorns: Amaranth seeds can be toasted until they pop like popcorn.

 

 

 

Soups
 


*Beet And Bok Choy Soup

Ingredients
1 1/4 cups            chickpeas (pre-soaked)
9 cups               water
3                      medium beets, cut in 4 and thin sliced
2 cups               bok choy, coarsely chopped. (approximately 4 stalks)

  1.                   onion, thin sliced

4                      garlic cloves, sliced
1 1/2 cups         fresh dill, coarsely chopped (about 1/2 bunch)
2 tsp                 ground fennel seeds
1 tsp                 black pepper
1 tsp                 turmeric
1/2 cup             olive oil
As needed         sea salt
To taste                        balsamic vinegar

Method
Soak chickpeas in water overnight. Drain the water and place the chickpeas in a pot with 9 cups of water. Bring to boil, add the rest of the ingredients (except bob choy and dill), cover and boil on low heat for 1 hour. Add bok choy and dill, cover and boil for another 30 minutes.

Ladle into a bowl sprinkle with balsamic vinegar to taste.

Variation
If using canned chickpeas, you can cut the cooking time in half (I.e. cook beets with the rest of ingredients for 15 minuets.  Then add the bok choy and dill and boil for another 15 minutes. Finally, drain and add canned chickpeas and boil for a final 15 minuets before serving.)

 

*Split Pea Soup

Ingredients

6-7 cups            water
1.5 cups            green split peas (rinsed)
2/3 cup             cauliflower, chopped
2                      celery stalks, thinly sliced
1                      medium carrot, peeled and chopped
1                      onion, chopped

  1. garlic cloves, thinly sliced

4 cm                 fresh ginger, ground
2 tsp                 dried thyme
1.5 tsp              ground cumin
1 tsp                 black pepper
1 tbsp               olive oil (for sautéing)
2 tsp                 sea salt

Method
In a deep pot, sauté onions in olive oil with black pepper, using medium heat. When onions turn soft add split peas and stir for 3-4 minutes. Add 6 cups of water, sea salt and bring to a boil. Boil for 20 minutes on medium heat and then purée the contents. Add the rest of the ingredients and boil for another 20 minutes. If the soup is too thick, adjust the consistency by adding one more cup of water.

 

Chicken Rice Congee

Ingredients
2/3 cup                         white/ brown rice  (rinsed)
1                      small onion, cut.
1                      clove garlic, finely chopped
1 (6-8 0z)            chicken breast, cut to small pieces or shreds.
6 cups               water
2 tbsp               olive oil
3 cm                 fresh ginger, finely shredded
2                      fresh plums, peeled, pitted, and cut to pieces
3 tbsp                parsley, minced (for garnish)
Pinch                turmeric (optional)
Pinch                black pepper
As needed         sea salt           

Method
In a medium saucepan/pot, heat olive oil on medium heat, and sauté onions and garlic until onions are soft. Mix in the chicken breast and stir for 2-3 minutes.
Add rice, 6 cups of water, sea salt, turmeric, and black pepper to the pot and bring to a boil over high heat. Cover the pot. Reduce to low heat and simmer for 1 1/2 to 2 hours or until congee is thickened and the ends of the rice grains have split (blossomed). When ready, add ginger and plums, and simmer for another 5 minutes.

Ladle congee into soup bowls, and garnish with minced parsley.

Variation
Chicken can be replaced by lamb chops, or ground lamb. If so add a pinch of cumin for extra flavor.
Plums can be omitted or replaced by fresh plum purée or plum sauce. (Read labels to avoid any restricted ingredients.)

Basic grain recipes

Rice

 

Method
Rinse 1 cup of rice (brown or white).
Place with 2 1/2 cups of water in the pot.
Add 2 tbsp of olive oil.
Add 1 tsp of sea salt.
Bring to a boil.
Once most of the water is evaporated, decrease the heat to low. Cover and simmer for 12-18 minutes. Brown rice will require slightly more steaming time relative to white rice.

Variations
To get a distinct flavor and taste of the rice, try adding the following ingredients to the boiling water:

2 tbsp of tahini,
Or 1 tsp of sesame oil
Or 1/2 cup of coconut milk
Or 1/2 cup of organic sultana raisins
Or 1/2 cup of mango purée
Or 1 tsp of plum sauce
Or 2 tbsp of dried dill
Or 1/3 cup of fresh cranberries
Or 1 tbsp of dried basil or thyme
Or 2 cm shredded fresh ginger
Or 1 finely chopped clove of garlic
Or 1 tsp of ground cumin or fennel
Or 1/2 cup of mixed frozen chopped carrots and sweet green peas.
Or any combination of above ingredients

 

Quinoa And Teff

Method
Use two parts liquid to one part grain in a medium saucepan. Bring to a boil. Add 2 tbsp of olive oil.
Add 1 tsp of sea salt.
Reduce to a simmer. Cover and cook about 15-18 minutes.

Variations
You can toast the grain in a dry skillet for five minutes before cooking to give it a delicious roasted flavor.

You can also add in the extra ingredients listed in the “variations” section of the rice recipe.

 

Amaranth

 

Method
Place 1 cup of seeds in 2 1/2 cups of water and bring to a boil. Cover
and cook until seeds are tender (approximately 18 to 20 minutes).

Amaranth can also be used as a breakfast cereal, but you will
have to increase the water to 3 cups, and sweeten with un-pasteurized honey or add raisins and some nuts.

Variations
See rice recipe
You can also mix in precooked beans.

 

Buckwheat

Method
Rinse 1cup buckwheat in a fine mesh strainer. Buckwheat tends to absorb water easily, so only rinse it briefly.
Bring 2 1/2 cups of water to a boil, and add in 1 tsp of sea salt and 2 tbsp of olive oil. Add buckwheat and reduce to low heat.  Simmer covered and cook for 12 to 15 minutes. Check the buckwheat halfway; since the grain is porous and absorbs a lot of water, you want to make sure there is enough liquid to avoid burning the bottom of the pan. You may want to stir a couple of times.

Variations

To create a more warming dish you can toast the buckwheat for about 3 to 4 minutes before preparation.

You can also add in the extra ingredients listed in the “variations” section of the rice recipe.

 

 Main course

 

 *Okra On Spinach Buckwheat

Ingredients

 

2/3 cup             buckwheat
2 cloves            garlic, minced
2 tsp                 olive oil
1cup                 spinach, chopped
1 cm                 ginger, shredded
1/2 cup             coconut milk (optional, if not use 1/2 cup water)
1 med               onions, cut in thin half rings
2 stalks             scallion (green onions), chopped
1/2 cup             medium carrot, cut to thin slices, 1-2 inches long
2 cup                fresh okra, cut in half lengthwise
1 tbsp               coconut oil
1 tsp                 turmeric powder
1 tsp                 black pepper
Pinch                mustard seeds
To taste                        sea salt
           

Method
Bring two cups of water to a boil. Add ginger, garlic, spinach, buckwheat, olive oil, and sea salt. Boil until most of the water evaporates. Reduce heat, cover and simmer for 15 minutes. You may need to stir a few times to avoid burning the bottom.
Meanwhile sauté carrots and onions, and mustard seeds in coconut oil, over medium heat. Add scallions and okra and stir for 3 minutes. Add 1/2 cup of water, coconut milk, turmeric powder, sea salt, and cook covered for another 10 minutes, stirring a few times.

Serve buckwheat in a deep bowl, topped with sautéed okra and carrots. Garnish with sunflower sprouts, and enjoy.

 

Variation
You can add thin chicken slices to the sautéed onions, stir for a couple of minuets until the meat turns color, and then follow instruction.
Alternatively you can add 1 cup of precooked chickpeas or beans to the recipe about 1 minuets before removing from heat.

 

*Tamarind Turkey Breast

Ingredients

1/2                   average turkey breast, cut in chunks
1                      onion, sliced
4                      cloves garlic
2                      pears, shredded
1/2 cup             tamarind, pits removed (most Asian stores carry packaged fresh tamarind)
7                      dried Fig, chopped
2tsp                  coconut oil
1 tsp                 black pepper
To taste                        sea salt
Garnish             fresh, chopped thyme

Method

Place turkey breast in a baking pan with 1/4 cup of water and bake for 30 minuets in a preheated oven at 350F.
After 30 minuets of baking, blend tamarind, garlic, pears and 1 cup of water in a blender. Mix in the rest of the ingredients and pure the mixture over the turkey to cover all the chunks. Bake for another 20 minuets.
Remove from the oven. Garnish with fresh chopped thyme and serve with a side of your favorite grain dish (goes well with ginger brown rice, or ginger-thyme quinoa)

 


Poached Whitefish And Raspberry Sauce

 

Ingredients
2                      white-fish (or rainbow trout) fillets
1/2                   scallion (green onion), finely chopped
1/2 tsp              dried dill
1/2 cup             raspberry, fresh or frozen
1                      fresh lemon, juiced
1/2 tsp              honey
To taste                        sea salt
Olive oil

Method

Bring 2/3 cup of water to simmer in a saucepan. Place fillets (skin-side down) in the pan. Sprinkle with dill, and sea salt (to taste), cover and cook for 5-6 minutes on medium heat. Do not overcook.
Whip raspberries, lemon juice, olive oil, and honey in a bowl.

Serve fish on the plate, topped with raspberry sauce, and garnished with the scallions.

The Onion-Red-Cabbage stir-fry will be a good sidekick to this recipe. (See quick and easy recipes)

 

*Cabbage And Lamb Steaks

Ingredients

2                      lamb steaks
1/3-cup             fresh pineapples, cut into pizza chunks
3 cups               white cabbage, thinly sliced
1                      onion, chopped
1/2 cup             olive oil
1 tsp                 cumin powder
1 tsp                 turmeric powder
To taste                        sea salt
1 tsp                 crushed  dry rosemary          
1 tsp                 black pepper

Method

Marinate steaks by layering pineapple skin on both sides, for 1-2 hrs (optional, this will ensure the lamb is easily digestible as pineapples have digestive enzymes)
Sprinkle steaks with sea salt, pepper, and rosemary. Place in the oven at 350F, cook anywhere from 15-25 minutes to taste.

Meanwhile, sauté the onion and garlic in olive oil until onions are soft. Add cabbage, cumin, and turmeric, and stir on medium heat for 4-5 minutes. Add 1/2 cup of water and cover to steam for 5 minutes.
Serve steaks topped with 5-10 pineapple chunks and a side of cabbage stir-fry.

This dish will go well with green mango salad and a glass of mulled wine.

 

Salads

 

(All salads are 2-3 serving)

*Baby Spinach And Beet Salad

 

Ingredients

2 cups               baby spinach
1/2 cup             sliced cooked beets
1/4 cup             green onion sliced
2 tsp                 sliced almonds
2 tbsp               raisins

Dressing
2 tbsp              olive oil
1/2                   fresh squeezed lime juice
1/2 tsp              sea salt

 

Method
Peel and slice 2 medium beets, and place in 1 cup of boiling water. Cover pot and cook 20 minutes on medium heat. Chill beets. And mix with the rest of ingredients.

 

 

Tossed Green And Lima Beans

Ingredients

3 cups               mixed greens
1/2 cans            lima beans, drained
3 tbsp               sunflower seeds or pumpkin seeds
1/3 cup             fresh pineapple, sliced (or 1/3 cup raisins instead)

Dressing
1 tbsp               tahini
4 tsp                 olive oil
1 tbsp               balsamic vinegar
1 tsp                 dry crushed basil
1 tsp                 dry crushed mint
            Sea salt             to taste

Method
Mix ingredients in a large bowl. Whip the dressing in a small cup and pour on top of the salad.

Variations

Pineapples can be replaced with fresh mango or pear slices.

 

 

Desserts

 

*Glazed Pear pudding

                   (3-4 servings)

Ingredients

         1/2 cup                 arrowroot flour
         2 cup                             water
         2                          pears, peeled, cut in chunks
         1                          mango, peeled, cut in chunks
         1/2                       lemon, freshly juice
         1/4 cup                 ground almonds    
         Pinch                             sea salt
         To taste                un-pasteurized honey

Method

Mix arrowroot flour, and a pinch of salt in water, and leave aside for 15 minuets.

Meanwhile peel and core pears and mango and cut into chunks and distribute in 4 small bowls (you will be baking the mixture so use Pyrex bowls).
Mix in lemon juice, honey, and ground almonds to the arrowroot mix and pour over fruit. Sprinkle with honey and bake at 350F for 20-30 minuets, or until pears are tender. Remove, chill, and serve.
 

 

*Buckwheat Pear Cake

(10 serving)

Ingredients

            3 tbsp               ground flax seed
            1 cup                boiling water

2 cups               buckwheat flour,

3/4 tsp              baking soda

1 cup                rice milk

1/2 cup             walnuts

1/2 cup                         olive oil

            3/4 cup                         honey (or less)
            3                      large pears, peeled and cut into chunks
            1/2 tsp              sea salt
            2 tbsp              rose water
1/4 tsp              nutmeg
            1 tsp                 ground cinnamon
1/4 tsp              ground cloves (optional)

Method
In large bowl stir together flax seed, and 1 cup of boiling water and let it sit for 5 minutes. Add flour, rice milk, backing powder and olive oil, to the bowl and whip for 5-6 minutes.
Stir in the other ingredients.

Pour into greased pan or a cake pan and bake at 350F for 35-40 minutes.           

 

Variation

For different flavours try substituting pears with other allowed fruits such as mangoes.
For a chocolate flavoured cake replace pears with 4 tsp carob powder and add 1/4 cup of ground walnuts, and replace honey with 10 pitted dates chopped to small pieces.

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