Wholefood Recipes

Wholefood cookery gives you the ideas to provide quality meals within a limited budget. Make every healthy meal a building block for better future health, making food your medicine. Just like your car, your body runs better on the right grade of fuel. If you treat your body like a temple you will reap the rewards of longevity and a better quality of life. You owe it to yourself and your family.

Healthy combinations give you simple ideas and encourage you to make healthy food choices instead of resorting to convenience food, which taken on a regular basis leads to poor health and a low spirit. Try and ensure that at least once a day you have a wholefood meal.

GRAINS

1. BROWN RICE

BASIC RECIPE Serves 2

1-cup brown rice, 2 cups water, 1 tbs oil, 1 bay leaf

Wash the rice in a sieve. Roast the washed rice in the oil for a few minutes in a saucepan. Add the water and bay leaf and bring to the boil. Turn down the heat and simmer with a lid on for 45 minutes until the water is fully absorbed. Do not stir. Brown rice is nuttier in taste and texture than white rice. Don’t try to cook it as soft as white rice.

Serve hot or cold with TAMARI or SHOYU Soya sauce, olive oil, GHOMA SHIO (Recipe to follow) or ROAST SEEDS (Recipe to follow)

2. RICE CROQUETTES

Mix brown rice with mashed potato and herbs and seasonings. Fry in fresh vegetable oil as croquettes.

3. BROWN RICE PUDDING

Cover cooked brown rice with milk, Soya milk, or DATE JUICE (Recipe to follow). Stir in honey to sweeten, ample raisins ground spices or cinnamon stick to taste, and freshly ground nutmeg. Cook gently, stirring constantly until cooked. Chopped dates and figs or chopped nuts can be added for variety. Chopped bananas or carob chocolate powder can be added to this basic recipe for variety or to please children.

4. SPICY FRIED RICE

Add a little sunflower oil to left-over cooked rice and stir in a WOK, adding tumeric, cumin, paprika, garam masala, finely chopped garlic, parsley chives and some dried mixed herbs. Then add finely diced carrot, radishes or turnips, onions and celery. Stir-fry until the mixture is really hot but not until the vegetables go soft. The vegetables are best crisp and cooked to a minimum. They are more delicious that way.

5. RICE, ONION, AND MUSHROOM SAUTE Serves 4

4 cups cooked brown rice, 1 medium sized onion, 4-5 mushrooms, ½ tsp sea salt, 4 tbs vegetable oil, ½ cumin seeds

Chop and sauté the onions and then mushrooms in the oil in which you have previously fried the cumin seeds for a few seconds. Whilst the vegetables are still crisp, add the cooked rice and salt, and sauté for a few minutes until hot and serve immediately. (Tamari or shoyu can be shaken into the sauté in place of salt, according to taste.)

6. BARLEY

Barley can be used with or instead of brown rice as the whole-grain component of a meal.

BASIC RECIPE Serves 2

barley, 2 cups water, 1 tbs oil, 1 bay leaf Wash the barley in a sieve. Roast it for a few moments in the oil in a saucepan. Add the water and bay leaf. Bring to the boil then turn down the heat and simmer with a lid on for 40-45 minutes. Serve as brown rice.

7. BARLEY & ARAME SAUTE Serves 2-3

Soak a handful of ARAME sea vegetables. Slice two or three carrots into long slivers (Chinese style) and chop an onion. Fry the onion with some mixed spice, tumeric and ginger (½ tsp of each). Add the carrots and ARAME and its soaking water and sauté for a few minutes. Thicken and flavour the sauté juice with 2 tsp MISO paste or 1 tsp VECON as stock and add two cups of cooked barley. Sauté for another minute and then serve. This sauté should be very juicy.

8. FRUMENTY

Frumenty is the traditional staple food of the ancient Spartans, and was used to sustain the Roman legions on their long marches. It was enjoyed by English country folk up until the Industrial Revolution.

Frumenty can be made from any whole grain including barley, wheat, rye or oats. The Romans would use any grain they could plunder as well as their own stores of wheat and barley. They would add dried fruit brought up from the Mediterranean, or meat caught on route.

Very simply soaking the whole grains overnight and boiling them the next day in ample water with fresh fruit such as apple or blackberry and dried fruit such as dates or raisins make frumenty. This is delicious served for breakfast but it is very chewy. Alternatively the soaked whole grains, can be boiled with a variety of chopped vegetables and small pieces of meat or fish. It would be flavoured with herbs, salt or stock such as VECON or MISO.

Frumenty is very nourishing and wholesome. It is also very crude and primitive fare. It will give you a taste of how your ancestors fed.

9. MILLET

Millet is a delicious yellow grain that looks more like seed than grain. It is the staple grain of Africa and it is the most nutritious or grains because its balance or amino acids is nearest to human requirements in the grains. This balance is further improved when millet is served with potatoes. Millet is usually served in place of brown rice or potatoes as the basic starch component of the main meal. Slice one or two potatoes into the basic millet recipe and boil them together. Children usually prefer this recipe. Increasing the potato helps to introduce them to millet.

MILLET, BASIC RECIPE Serves 2

1 Cup millet, 3 cups water, 1 tbs oil

Roast the millet in oil in a saucepan for a few minutes to bring out its flavour. Add the water and bring to the boil. Turn down the heat and simmer for 40 minutes. Do not stir. Serve with Tamari or shoyu Soya sauce, ghoma shio or roast seeds.

10. SAVOURY MILLET Serves 2-3

2-3 Cups cooked millet, 2-3 tbs oil, 1 large well chopped onion, ½ well chopped pepper, 4-6 well chopped mushrooms, 1 tsp sage, ½ tsp sea salt or Tamari or shoyu Soya sauce, ground pepper.

Lightly fry the onions and sage in the oil in a wok. Then add the peppers and mushrooms and finally the millet. Stir fry until hot and add the seasonings. Serve as fried rice.

11. SWEET MILLET Serves 3-4

2-3 cups cooked millet, 2-3 cups Soya milk or date juice, ½ cup raisins, ½ cup chopped dates or dried apricots or both mixed, 1 tbs brown sugar or honey.

Cover the millet with milk in a saucepan. Heat slowly stirring in the fruit and sweetener. (Increase the dates if you don’t wish to use sugar, although sugar is quite safe when cooked with millet.) Serve as milk pudding. Vary the flavour by adding carob flour for chocolate pudding or almond essence and chopped almonds for almond pudding.

12. BUCKWHEAT

Buckwheat is a delicious and warming grain, which is in no way related to wheat. It isn’t even a member of the grass family. It does not contain gluten. It is prepared as millet or rice and can be served in place of either of these grains. It is prepared with three cups of water to a cup of grains, which are simmered for only 15-20 minutes. Buckwheat is most delicious served with stewed apple.

OATS

Oats are normally eaten in flake or meal form. They are rarely eaten as whole grains these days.

13. VEGETABLE Serves 2-3
1 cup oat flakes, 1 oz margarine, 1 turnip or ¼ swede, 1 carrot, 1 small leek and/or 1 small onion, 6 brussel sprouts or ¼ cauliflower head, 1 potato, 1 stick celery, 6 mushrooms, ¼ tsp sea salt, ¼ tsp garam masala powder, ¼ tsp mixed herbs, 1 tsp miso or vecon, gravy.

Rub the margarine, oats and seasonings into a crumble. Dice and sauté the vegetables. Flavour their juices with miso or stock. Spread in baking tray and cover with crumble. Bake at 400oF/200oC for 15-20 minutes. Best served with gravy unless prepared very juicy.

14. DATE SLICES

1lb stoned dates, 1lb oat flakes, 8oz margarine, ½ cup water.

Make a crumble out of the oats and margarine. A handful of flour such as buckwheat flour could be added to the crumble to help it bind. Spread half of the crumble out into a shallow baking tray. Cook the dates in water and spread this pap onto the crumble. Cover it with the remaining crumble mix. Press down well and bake for 40 minutes at 300Of/150Oc. Slice whilst still hot.

15. OATMEAL Serves 4

1 Small cabbage, ½ cup course oatmeal, 1oz margarine or butter, 2 cups water.

Finely chop the cabbage and add to the water after it is brought to the boil. Turn down the heat and simmer the cabbage for a minute or two. Stir in the oatmeal, which will absorb the moisture and swell. Stir in the butter or margarine and serve with Tamari or shoyu to taste.

16. MUESLI

Muesli can be made by mixing a variety of chopped nuts and dried fruits with oat flakes and flakes of other cereal grains. Dessicated coconut adds a varied flavour and chopped dried apricots will brighten up any Muesli.

For children, favourite supermarket cereals can be added to Muesli to create interest and variety, but a standby Muesli, which is delicious, is Jordan’s Original Crunchy mixed 50/50 with oat flakes.

Muesli is beat served with water, date juice, molasses, yoghurt, and/or Soya milk. Sometimes diluted apple juice can be used on Muesli. It is especially delicious and popular with children.

17. DATE JUICE

12 Stoned dates, 1-pint water

Soak the dates in a cup of water overnight. Blend them the following morning with the second cup of water to make a pint of juice. Add more or less dates to vary the richness of the juice.

18. PASTRY

Wholemeal pastry can be made from a variety of flours with or instead of wheat. The best gluten free alternative to wheat is buckwheat flour, which makes delicious, if heavy pastry. All wholemeal pastry tends to be heavier than white flour pastry. Pastry can be made using potato (grated) 50/50 with flour.

Make your pastry in the normal manner but remember it doesn’t bind as well as white wheat pastry. If you roll it, do so between two pieces of greaseproof paper and manipulate it into position, peeling off the paper before baking as appropriate. The simplest method of handling this pastry is to place it in its tray or dish and spread it out with your fingers. The pastry top is a skill and some white wheat flour used for binding would do little harm until the skill is acquired.

NUTS AND SEEDS

19. GOMA SHIO

1 tbs sea salt, 10 tbs sesame seeds.

Dry roast the sea salt and sesame seeds in your wok, stirring constantly until they are well roasted but not scorched. Blend the mixture and store in an airtight jar.

Sprinkle goma shio onto your whole grains, pulses or any other whole food or raw food recipes you prepare as a delicious salt seasoning. Goma shio is far more wholesome than salt on its own and especially delicious sprinkled onto a green salad as an alternative to normal salad dressings.

20. ROAST SEEDS

2 tbs sesame seeds, 2 tbs sunflower seeds, 2tbs pumpkin seeds, Tamari or Shoyu Soya sauce.

Dry roast the mixture of seeds in your wok and sprinkle Soya sauce onto them as you do so until they roast dark brown and smell absolutely delicious. Stir constantly to avoid scorching.

When cool, sprinkle the mixture of salty roast seeds onto any dish or salad as you would goma shio. These roast seeds are also delicious eaten alone as a salty snack.

21. ROAST PEANUTS

½ lb shelled peanuts, Tamari or Shoyu Soya sauce.

Dry roast the peanuts in your wok with soya sauce until they are well-roasted and dark brown.

These are delicious alone as a snack, or sprinkled onto any Wholefood or raw dishes. However peanuts roasted in soya sauce are especially delicious in salads.

22. NUT ROAST Serves 4

1 Cup Coarsely ground mixed nuts, 3 slices rye crispbread or 1 cup cooked whole grains such as millet, 1oz margarine or butter, 1 grated carrot, 1 finely chopped onion, 1 cup hot soya milk, ½ tsp mixed herbs, ½ tsp sage, ¼ tsp sea salt, sesame seeds – don’t mix.

Crumble the rye crispbread. Mix the ingredients. Stir in the hot milk. Press the moist mixture into a well-oiled shallow baking tray. Sprinkle the sesame seeds on top of the roast and bake in a moderate oven- 375oF/190oC – for ½ hour. Serve with gravy and roast potatoes.

This recipe can also be used to make rissoles. Press the mixture into rissoles shapes. Dust with sesame seeds and fry until crisp and golden.

23. NUT PUDDING Serves 3

½ cup chopped nuts, 1 cup oats, ¼ lb chopped fresh fruit, ½ cup chopped dates and raisins, 1 oz margarine or butter, 1 cup soya milk, 1 tbs brown sugar or honey, cloves and ground nutmeg.

Mix the ingredients. Press them into a greased basin and dust with nutmeg. Steam for 1-1 ½ hours. Serve with yoghurt, date juice, or soya milk custard.

PULSES

Pulses are seeds of the legume family of peas and beans. They are excellent sources of vegetable protein and when eaten with whole grains such as brown rice, provide a balance of amino-acids ideal for humans.

It is important to soak pulses prior to cooking and to ensure that certain pulses, such as kidney beans, are cooked properly before being eaten.

PULSES - Cooking Times

Beans: Pressure cooking at 15lb/Sq.” Normal simmering
Lentils: 8-10 minutes 30 mins
Aduki, haricot & Blackeye 15 minutes 60 mins
Kidney, butter, soya and chickpeas. 30 minutes 3-4 hours

Cook one cup of beans in four cups of water. Kidney beans usually require only three cps of water but soya beans need five cups of water to the cup of beans.

24. KIDNEY BEAN STEW Serves 2-3

1 Cup cooked kidney beans; 1lb mixed chopped vegetables, 1 tsp miso or vecon, 1 tbs oil, mixed herbs and seasonings.

Sauté the vegetables. Tip them into a saucepan and add the kidney beans in their cooking water. Simmer with the seasonings and dissolve in the miso or vecon just prior to serving.

25. ADUKI BEAN AND MUSHROOM PIE Serves 4

Whole-meal pastry, 2 cups cooked aduki beans, 6 cups water, 1 pint soya, ½ cup arrowroot or cornflour, ¼ lb mushrooms, 1 tsp sage, 1 tsp miso or vecon.

Wash and chop the mushrooms. Add them to the milk in a saucepan with the seasonings, vecon and cornflour/arrowroot. Bring to the boil adding the water, which should be made up of the cooking water of the aduki beans. Pour this mixture into a precooked pastry case. Cover with pastry and bake at 325Of/170Oc until the pastry is crisp and brown.

This recipe can also be used to make delicious pasties. Also the pastry can be replaced with mashed potato to make a delicious shepherd’s pie.

26. MIXED BEAN BAKE Serve 2-3

1 ½ cups cooked mixed beans, 1 stick of celery or 1 leek, ½ cup diced carrot, 1 chopped onion, 8 mushrooms, 1-2 cups mashed potato, 1 tsp margarine or butter, ½ cup water, 1 tsp mixed sweet herbs.

Sauté the onions, leek and or celery. Pour them into a baking dish stirring the beans and diced carrot and mushrooms. Add the water and cover the mixture, after seasoning, with mashed potato. Dot this with margarine or butter and bake at 350of/180oC until the potato browns.

27. VEGETARIAN SHEPHERD’S PIE Serve 2-3

1 ½ cups cooked whole lentils, 2 carrots, ½ cup fresh or frozen peas, 1 onion, 1 stick of celery or a leek, 4-5 mushrooms, 3-4 cups mashed potatoes, mixed herbs, seasonings, 1 tsp MISO or Vecon.

Well chop and sauté the onion, carrots and leek with seasonings. Add mushrooms and peas and a juice made from the miso or vecon with water. Vary the water according to the required juiciness of the pie. Pour the mixture into a pie dish and top with the mashed potato. Dot with the margarine or butter and bake at 300of/160oc for 30 minutes.

28. SOYA BEAN LOAF Serves 4-6

2 Cups cooked soya beans, 1 cup buckwheat flour or cooked whole grains, 1 large chopped onion, 2-3 grated carrots, ½ tsp cumin, pinch of chilli powder, 1 tsp mixed herbs, 1 tsp sage, ½ tsp tumeric, ½ tsp chopped garlic or garlic powder, pinch of ginger, water.

Blend the ingredients. Add sufficient water to make a stiff mixture. Pour this into a well-oiled loaf tin and bake for half an hour at 350oF/180oC. Serve hot with gravy or cold slices for lunch or packed lunch.

29. LENTIL DHAL Serves 4

1 cup dried lentils, 3 cups water, 1 tbs oil, 1 minced clove of garlic, 1 chopped onion, ½ tsp tumeric, ½ tsp ground ginger, pinch chilli powder, ½ tsp coriander, pinch of pepper.

Fry the onion and garlic in oil with the seasonings. Add the lentils and then water and bring to the boil. Simmer until the lentils thicken and absorb the water. Serve hot with brown rice, millet, buckwheat or potatoes. Dhal is delicious cold as a vegetarian pate.

30. CHICKPEA HUMUS Serves 2-3

1-cup chickpeas, 4 cups water, 1 lemon, 1 tsp olive or sunflower oil, ½ tsp herbs, 1 finely chopped clove of garlic.

Soak and cook the chickpeas until they are soft. Blend them with the juice of the lemon and other ingredients. Serve hot or cold with whole grains.

31. VEGAN CURRY Serves 3-4

1 cup cooked chickpeas, ½ small head of cauliflower, 1 onion, 2 carrots, 1 leek or stick of celery, 6 mushrooms, 2 tsp curry powder, 1 tbs oil.

Chop and fry the onion. Fry it with the curry powder. Chop the other vegetables and sauté them with the onion and curry powder. Serve with brown rice, millet, barley, buckwheat or potatoes.

IMPORTANT NOTES

Miso is a ferment of soya beans and barley or rice. It is a traditional savoury food of Japan and is a wholesome stock. Vecon is a highly nutritious stock. Both Miso and Vecon are available from wholefood stores and good health food stores. Soya milk for cooking can be easily made by stirring 1 tbs soya flour into hot water if fresh soya milk isn’t at hand.

LIVEFOOD (RAW) RECIPES

Livefood is far more appropriate and phonetic than rawfood. We are living organisms and at least a third of our diet should be Livefood if we are to retain or regain good health. For many people in the U.K an odd apple or limp lettuce, cucumber and tomato salad in summer is the totality of livefood in their diet.

The variety of salads is infinite. Any raw vegetable or fresh fruit can be included in salads. Salads can be sufficiently interesting to be the main dish of a meal. Soups can be made live. In the days before blenders it was necessary to boil vegetables until they were soft so as to make soup.

Today, thanks to food processors, it is possible to blend a variety of raw vegetables, add stock and the appropriate amount of water and heat but don’t boil it prior to serving. A hot, delicious soup is the result that hasn’t been destroyed by boiling. Pulses can be sprouted and then blended rather than boiled and blended and delicious cakes and snacks can be made without cooking. All that is needed to make livefood delicious and desirable are good ideas to begin with and then plenty of imagination to follow.

You can choose between buying a microwave oven and a food processor. The latter is a fraction of the cost of the former. The microwave will cause you to increase the proportion of cooked food in your diet. The food processor will cause you to increase the proportion of raw vegetables in your diet. In order to incorporate live food into your diet it is recommended you buy sets of trays for sprouting seeds and beans.

SALADS

SUMMER SALADS

With summer salads, which are based largely on lettuce, mix the ingredients without dressing. Only add the dressing when the salad is on the plate or just prior to serving if you are sure that all the salad is going to be eaten immediately. Under a dressing raw vegetables, especially lettuce, rapidly deteriorate. Without dressing, leftover salad can be kept in the fridge for another meal.

32. BASIC LETTUCE SALAD Serves 2-3

½ fresh crisp lettuce, 2 carrots, 3 fresh mushrooms, ½ a pepper, a handful of cress or alfalfa sprouts or fresh mung beans sprouts. 1 stick celery. (Only add these ingredients according to taste).

Slice the lettuce, celery, pepper, and mushrooms and finely grate the carrot. Mix the ingredients and serve in a salad bowl previously smeared with cut surface of a clove of garlic. Dress on the plate with lemon juice or French dressing.

33. LATIN SALAD

Add a sliced avocado pear and ½ cup of olives to the basic mixed lettuce salad. A handful of fresh grapes add a real Latin flavour. Serve with lemon juice or French dressing made with olive oil and cider vinegar.

34. ENGLISH SALAD

Add two or three quartered tomatoes, (more if they are small and can be added whole), and ¼ sliced cucumber to the basic lettuce salad. Serve with mayonnaise or French dressing.

35. CHEF’S SALAD

Serve the Latin salad with fresh fried croutons. (Recipe to follow).

36. TOFU SALAD

Add well-diced TOFU (Soya bean curd) to any of the salad recipes.

37. SHARP SALAD

Add slices of large SPANISH onions and/or fresh hot watercress, and/or slices of radish or spring onions to any of the summer salads to add a sharp flavour.

38. NUTTY SALAD

Add a handful of shelled walnuts or shelled peanuts previously roasted in TAMARI to any of the summer or winter salads to add a delicious nutty taste and texture. Seeds of pumpkin, sesame and sunflower, previously roasted in Tamari can also be added to salads to improve their flavour and nutritional value.

39. HERB SALAD

Add small amounts of chopped fresh fennel, peppermint, basil, chives or lovage to any of the salad recipes to add a subtle, mouth-watering flavour.

40. FRUITY SALADS

Add any variety of fresh fruit to any of the salad recipes to make them more juicy and delicious. Apple and grapes are the most common additions but peach, pear and fresh stoned cherries are delicious in salad. The Americans love to line a dish with whole lettuce leafs, fill it with cubes of fresh melon, especially watermelon, and halved grapes and top the lot with cottage cheese. Yoghurt can be used in place of the cheese. Greengages are especially delicious in lettuce salad.

WALDORF SALAD

Waldorf salads are essentially chunky and are based on such chunky foods as celery, apple and nuts.

41. BASIC WALDORF SALAD Serves 4

3 apples, 3 sticks celery, ¼ lb shelled walnuts. Chop the apples and celery. Mix with the walnuts in halves or quarters. Serve with mayonnaise, (recipes to follow) french dressings, or lemon juice.

42. SUMMER WALDORF SALAD

Add diced raw carrots, tomato quarters, chunks of cucumber, slices of raw runner beans and raisins to the basic waldorf salad.

43. WINTER WALDORF SALAD

Add diced carrots and chopped cabbage to the basic waldorf salad. Raisins and or chopped dates can be added to sweeten the salad. Chopped figs and fresh dates add heart to the salad at Xmas time.

44. CURRIED WALDORF SALAD

Toss any of the waldorf salads with mayonnaise. Stir in curry powder, ¼ tsp at a time until the taste suits your palate.

45. CHEF’S WALDORF SALAD

Toss any of the waldorf salads in mayonnaise. Top with freshly fried croutons and serve immediately.

46. FORBIDDEN WALDORF SALADS!

If you feel inclined to indulge in any of the DANGER foods, many of them are delicious in a waldorf salad. Chopped slices of orange add succulence to a waldorf salad. Cottage cheese or hard boiled egg in a waldorf salad is delicious but blue veined cheese especially STILTON transform a safe old waldorf into a hedonistic delight.

47. RICE AND BEANS SALADS

Cooked brown rice can be mixed with equal proportions of any of the waldorf salads to make a delicious brown rice salad. In half proportion, any cooked pulses but especially well cooked KIDNEY beans can be mixed into any waldorf salad or the rice salad to make a complete and highly nutritious meal; especially good for packed lunches.

48. CAULIFLOWER SALADS

Raw cauliflower head is delicious in any salad but because of its crunchy texture it is especially delicious in a waldorf, brown rice and beans salad.

WINTER SALADS

Winter salads are based upon the cabbage family of plants. They generally come under the title of SLAWS. Cabbage salads have a better tolerance for dressings than lettuce salads. They can be dressed well before serving and will keep well with dressing if refrigerated.

49. BASIC COLESLAW Serves 2-3

Dutch white cabbage, 2-3 carrots, mayonnaise.

Chop the cabbage into thin slivers. Grate the carrots. Mix together with mayonnaise and stand for a short while prior to serving. Coleslaw can be dressed with French dressing in place of mayonnaise.

50. ONION SLAW

Chop a large Spanish onion into slivers and mix into the basic coleslaw.

51. RED SLAW

Use red cabbage in the basic coleslaw and add grated raw beetroot.

52. SPROUT SLAW

Mix two generous handfuls of fresh mung bean sprouts into the basic coleslaw or onion slaw.

53. WINTER SLAW

Grate a variety of winter root vegetables such as parsnip, swede, and turnip into the basic slaw mixture or the other slaw mixtures.

54. ORANGE SLAW

Whilst it isn’t good to eat oranges on a daily basis, most people will come to no harm eating oranges now and again. Certainly the most delicious of slaws is the orange slaw. Peel, divide and slice two or three juicy oranges and mix them into the sprout slaw mixture. No dressing is necessary in this recipe. Grapes and raisins can be added.

55. FRUIT, NUT AND BEAN SLAW

Apples can be grated into the basic slaw in equal proportion to cabbage or carrot. Walnuts or shelled peanuts fresh roasted in Tamari really enhance any slaw. Well-cooked pulses, especially red kidney beans are delicious in a slaw. Red kidney beans go best in the red slaw.

56. CELERY AND CAULIFLOWER SLAW

Any of the slaws can be varied by the addition of celery or raw cauliflower. For variety green cabbage can be used in place of white. Sliced, raw runner beans are delicious in coleslaw.

SIDE SALADS

In addition to a main salad based on lettuce, cabbage or celery it is usual to have additional small salad side dishes based on other vegetables. These are very often marinated. Alongside a cooked meal any salad from the summer, winter, waldorf or side range should be served as a side dish.

57. MARINATED ONION

2 tsp Tamari, ½ cup vinegar (cider, wine or raspberry), 2 tbs oil (olive or sunflower), ½ cup water, 1 clove garlic, 1 large Spanish onion.

Chop the onion and garlic and mix with the other ingredients. Allow standing for an hour or two, tossing occasionally, and serve.

58. MARINATED ONION AND MUSHROOM/TOMATOES/VEGETABLES

Equal proportions of either mushrooms or tomatoes can be mixed and marinated with onion to make delicious side salads. Other vegetables, which marinate well with onions, are cauliflower florets, cucumber, courgettes, peppers, sliced runner beans and broccoli stalks. Walnuts and raisins also add to a marinated side salad.

59. MARINATED BEETROOT

Replace the onion and garlic in recipe 57 with two or three grated raw beetroots. Alternatively use one or two grated beetroots and one or two grated carrots. Shredded red cabbage can also be added.

60. SPINACH AND MUSHROOM SALAD

Large bunch of spinach leaves (no stems), 6-8 mushrooms – sliced, 3-4 radishes – sliced, 2-3 chopped spring onions, ¼ cup chopped nuts or a ¼ cup of sunflower seeds. Hold the spinach leaves firmly in a bunch and slice them very finely from the tips to the stem. Mix with the other vegetables and stir in a garlic dressing. Marinate for 10-15 mins. Serve and sprinkle the nuts or seeds onto each serving.

DIPS & DRESSINGS

In a diet dominated by raw vegetables a wide variety of dips and dressings are of vital importance. Most of the dips can be used as dressings.

61. CROUTONS

Fry small chunks of brown bread in olive oil (or sunflower oil) and a small amount of Tamari until crisp and brown.

62. SAVOURY DRESSINGS

Goma shio (recipe 19), roast seeds and peanuts (recipes 20 & 21) and croutons make delicious dressings on dry green, lettuce or spinach salads.

63. FRENCH DRESSING

1 cup cider, raspberry or wine vinegar, 1 cup olive or sunflower oil (cold pressed oils only)

Blend or shake the oil and vinegar together to make an emulsion. Serve immediately before separation occurs. This basic French dressing can be greatly improved by adding a pinch of brown sugar and a pinch of sea salt or 1 tsp of Tamari. It can be further improved by blending in a well-chopped clove of garlic and/or a variety of herbs such as chives, sage, thyme, tarragon, basil etc. The quantity of vinegar can be reduced by half to make an oilier dressing or the vinegar can be replaced with LEMON JUICE. The herb and garlic dressings improve with standing for a few days; they will need reshaking.

64. YOGHURT MAYONNAISE

4 oz tofu (soya bean curd), 1 cup yoghurt (acidophilus), 1 tbs sunflower oil, juice of one lemon, 1 tsp honey, dash of salt or Tamari.

Blend the ingredients except the lemon juice, which should be blended in slowly afterwards to prevent curdling. Tofu can be replaced with the yolk of one egg. Adding a well-chopped clove or garlic and/or mustard and parsley can vary the recipe.

65. FRUIT AND YOGHURT DRESSING

1 Mashed banana, 1 cup yoghurt (acidophilus), 1 tbs honey, ½ tsp vanilla extract, 4 stoned dates, ½ cup chopped nuts.

Blend the ingredients and serve over any salad rich in fresh fruit. This dressing makes a delicious sweet or dip in its own right. It can be served with a fresh fruit salad. Serve chilled as a YOGHURT SMOOTHIE.

66. AVOCADO DRESSING

1 Avocado, 1 cup yoghurt (acidophilus), 1 tbs sunflower oil, juice of ½ lemon, dash of salt or Tamari.

Blend the ingredients except the lemon juice, which should be added slowly afterwards.

Adding herbs can vary this recipe, or a well chopped clove of garlic or a chopped half onion. The yoghurt can be replaced by half cup of cashews, a small tomato, and the lemon juice can be doubled, and with ¼ chopped onion one has a delicious VICKI TOPPING.

67. CARROT DIP/DRESSING

1 Diced carrot, ½ sliced onion, 3 tbs sesame seeds, 2 tbs cider vinegar, ½ cup oil, 4 tsp Tamari, 1 cup water (slightly under filled).

Process the ingredients in a blender and use as a salad dress or dip.

68. YOGHURT DIP

2 Cups peeled, diced cucumber, 1½ cup yoghurt (acidophilus), 1 tsp crushed mint or peppermint, ½ small crushed clove of garlic.

Mix the ingredients in a bowl and serve chilled. Adding 4 well sliced mushrooms can vary this recipe or some thinly sliced onion. One cup of cucumber can be replaced with green pepper, celery and onion and the mint can be replaced with ½ tsp turmeric, ½ tsp ground ginger, and a pinch of ground cumin and chilli powder. The lot can then be blended to be used as a dip or dressing. It could be flavoured with a small amount of blue cheese for variety. The basic yoghurt dip can be sharpened with a squeeze of lemon or sweetened with 1 tsp honey.

SPROUTS

It is very easy to maintain a constant flow of fresh vegetation in the diet, both summer and winter by sprouting seeds, beans and peas. A stack of sprouting trays is best. One can buy these at most health food stores. Alternatively any large jar with gauze tied over the opening serves as well. In the stack of trays you can simultaneously sprout a variety of different seeds and beans, i.e. mung beans, alfalfa seeds, lentils or chickpeas etc.

Put the required amount of seeds or beans in a sprouting tray or jar. Soak overnight in water enriched with a crushed kelp tablet to improve the mineral content of the sprouts. Drain and wash the seeds or beans. Keep them in a warm dark place, washing and draining them twice daily until they are well sprouted. Leave them in the light for a few hours if you want some green in the sprouts. This process takes from two to four days depending on the temperature. The airing cupboard is ideal for sprouting.

69. LIVE HUMUS

1 cup sprouted chickpeas, juice of 1 lemon, 2 tbs grapefruit juice, 1 clove garlic, 2 tbs tahini, chives, vegetable bouillon.

Blend the ingredients except the chives, which should be chopped and sprinkled on to afterwards. Serve as a delicious side dish or thin with yoghurt to make a salad dressing. Live humus is more delicious and nutritious than its cooked counterpart.

COOKING VEGETABLES

When cooking vegetables it is important to minimise the destructive effects of heat, water and salt. Overcooked vegetables are soggy and tasteless with very poor nutritional value. Avoid prolonged boiling of vegetables in water especially salty water. It is best to lightly steam vegetables if you want to take the raw edge off them, but leave them crisp and tasty. Stir-frying vegetables in a Chinese wok is excellent if it is done to a minimum and the vegetables are crisp when eaten immediately. Very little damage can is done to vegetables when they are cooked this ‘Chinese’ way.

SOUPS AND SAUCES


70. SPINACH GRAVY

Blend raw spinach with MISO, VECON and cornflour. Pour on boiling water stirring constantly. Serve immediately on thickening.

This recipe can be simplified by using only miso, vecon and cornflour to make a normal gravy flavour. Replacing the spinach with mushroom can vary it. Mustard can be added to sharpen the flavour.

71. BROAD BEAN SAUCE

1 Cup broad beans, 1 cup cooked brown rice, 1 tbs tahini, 1 tsp vecon or miso, sea salt to taste, water.

Blend the ingredients and serve cold as a dressing or hot as a sauce. This recipe can be varied by the addition of mushrooms, mustard, spices, herbs and/or curry powder.

72. SLAW SAUCE

1-cup sour cream or acidophilus yoghurt, 1 ½ tbs honey, 1 tbs cider or raspberry vinegar, ¼ tsp dry mustard, ½ celery seeds.

Blend the ingredients and stand for two hours before serving on slaws.

73. BASIC LIVE VEGETABLE SOUP

Soak a soup mix of grains and pulses (available at most health/wholefood stores) and boil in water until soft. Take off the boil and add stock such as vecon and/or miso (miso is alive and should not be boiled). Pour this soup base into your food processor or blender and add raw vegetables such as diced carrots, spinach, mushrooms, celery etc. and blend. Serve immediately whilst hot with croutons or roast seeds.

74. RAW CREAMED SOUP

1 cup chopped asparagus or broccoli, 1 cup chopped mushrooms, 1-2 chopped spring onions, ½ cup water, 1 chopped avocado, ¼ tsp Tamari.

Blend the vegetables in the water until liquefied. Add the avocado and Tamari. Blend for a few seconds and serve either cold or warmed.

LIVE FOOD DESSERTS

75. YOGHURT CUSTARDS AND DESSERTS

Acidophilus yoghurt can be blended with a variety of fresh or dried fruits and/or nuts with honey added according to taste, to make delicious cold custards and desserts. Nutmeg and other sweet spices can be used to enhance their flavour.

76. UNCOOKED APPLE PIE

CRUST: 1 cup ground walnuts or ½ cup ground walnuts and ½ cup bran flakes or rolled oats, ¼ cup raisins, ¼ cp tahini, ¼ cup honey, ½ cup cinnamon, ½ cup ground almonds. (Tahini can be replaced with butter or margarine).

FILLING: 1-½ cups chopped walnuts, 3 cups grated apples sprinkled with the juice of ½ lemon, 2 tbs honey, ¾ cup raisins, 1 tsp cinnamon.

Blend the crust ingredients. Press ½ the mix into a pie plate and chill. Blend filling ingredients. Pour onto crust and top with remaining crust mix.

77. FRUIT FINGERS

½ cup raisins, ½ cup desiccated coconut, ¼ cup chopped dried apricots, ½ cup cashew nuts, ½ cup stoned dates, ½ cup ground almonds or chopped mixed nuts, ½ cup bran flakes or oat flakes, rice paper.

Blend the ingredients except the rice paper. Add more bran flakes or oat flakes as required to dry the mixture. Thoroughly liquidise. Spread the mixture out onto rice paper in a flat dish so that it is approximately ½ inch thick. Cover with rice paper and press down firmly. Chill and slice into fingers. This recipe is delicious as a dessert and a sweet snack.

78. UNBAKED FRUIT CAKE

1 cup minced raisins, 1 cup desiccated coconut, 2 tbs lemon juice, 1 grated rind of ½ lemon, 1 cup chopped mixed almonds and cashews, 1 cup chopped dates, ½ cup chopped dried bananas, fine oatmeal or blended bran flakes (Kellogs) NOT raw bran.

Thoroughly mix the ingredients. Press the mixture into a lightly oiled loaf tin. Chill and turn out onto a plate. Cut into thin slices with a sharp knife and served with whipped cream or acidophilus yoghurt.

NUT AND MILK BEVERAGES

79. ALMOND MILK

1- cup almonds, 3 cups water, 1 tbs honey (or 1 tsp according to taste).

Blend the ingredients for a couple of minutes until very smooth. Strain though a fine sieve or cheesecloth to remove skins and pulp. Serve chilled.

This recipe can be enhanced by the addition of a dash of cinnamon or nutmeg. Vanilla or almond essence can be used to highlight the flavour or a banana can be blended into the basic recipe.

80. FRUIT JUICES

Many of the commercially available UNSWEETENED fruit juices are good but to offset their loss of vitality in processing, it is good to squeeze the juice of fresh lemons into your fruit juices to both enhance their flavour and vitality. Alternatively allow a few leaves of fresh LEMON BALM to stand in your glass of fruit juice for a few minutes prior to drinking.

81. HERB TEAS

Herb teas are made as normal tea, steeping 1 or 2 teaspoons of herb leaves or flowers in 1 or 2 cups boiling water, allowing the tea to draw for two or three minutes before serving without milk or sugar, but a small amount of honey can be used to sweeten if required.

Some good combinations for delicious herb teas are ELDERFLOWER and PEPPERMINT, or ROSEMARY and LEMONBALM or ROSEHIP and APPLE. Rosemary, lemon balm and peppermint grow like weeds in the garden once established and elderflowers grow all over the countryside and should be harvested in June and dried in the airing cupboard. (Store in an airtight jar).

TOFU

Tofu (Japan) or Dofu (China) is SOYA MILK CURDS that makes a delicious high protein alternative to animal tissue foods. It is low in cholesterol and sodium and high in cancer protection factors. It can be bought quite cheaply at most Chinese supermarkets or made at home from soya beans and vinegar.

82. TOFU PREPARATION

½ lb Soya beans (soaked over night & washed), water, cider vinegar.

Blend the beans with two cups of water to the cup of beans. Add to six cups of water warming in the saucepan. Stirring constantly, bring to the boil, simmer for a few minutes then remove from the heat. Strain the mix through muslin to collect SOYA MILK in a bowl and pulp or OKARA in the muslin. Bring the milk to the boil and add 3 tbs cider vinegar and simmer for few minutes to curdle. Strain the curds through muslin in a colander. Press them firmly to produce a pat or TOFU or soya bean curds.

TOFU RECIPES

83. OKARA BREAKFAST CEREAL

Okara from the tofu preparation, 4 tbs oil, 3tbs molasses sugar, 1 cup desiccated coconut, 1 cup chopped nuts, 1 cup raisins, 1 cup chopped dates, 2-3 cups rolled oats.

Mix the ingredients except the dried fruit. Bake in an oiled, shallow baking tray at 350of/180oC until crisp and golden, turning frequently. Mix with the dried fruit and muesli serve as a breakfast cereal.

84.TOFU CHEESE

Tofu has a bland flavour not unlike cottage cheese. It can be used in place of cottage cheese as a spread and in salads.

85. SCRAMBLED TOFU

Tofu can be crumbled and fried with mushrooms, onions and tumeric to make a delicious substitute for scrambled egg.

86. TOFU SAUTE AND CURRY

Tofu can be diced and added to curry in place of meat or fish. It is especially delicious in curry. It can be added to vegetable sautés or just served with brown rice, salad and a sprinkling of Tamari.

87. TOFU CUTLETS

Place slices of TOFU in a well oiled baking tray with sliced mushrooms. Sprinkle with sage, thyme, cumin powder, sea salt, Tamari, and pepper. Keeping moist with water, bake for 20-30 minutes at 350oF/180oC.

88. TOFU CHEESECAKE

Tofu makes a delicious cheesecake that doesn’t require cooking. Use the crust recipe 76. Press it into an oiled flan dish. Blend the required amount of tofu to fill the dish with honey to sweeten as required. Add almond or vanilla essence to taste. Spread the tofu onto the crust. Sprinkle with chopped nuts or fruit as desired and chill before serving