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.)
Barley can be used with or instead of brown rice as the whole-grain component of a meal.
BASIC RECIPE Serves 2
1-cup 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.
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.
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.
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 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.
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.
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 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.
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.
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 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 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.
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 la