Introduction
This section is not a recipe book as such, but merely a compilation of a few very basic ideas and recipes to help the reader get acquainted with a whole food lifestyle. Lifestyle changes should be well thought through and should be introduced gradually to enable the body to adapt. If animal products and free fats are to be replaced in the diet, then acceptable alternative foods, prepared in such a way that taste is not sacrificed, must be supplied. Moreover, the new diet must allow for flexibility, as the needs of different individuals vary. People tending towards obesity would have to limit the quantities of foods rich in fats, whereas the opposite is true for people with a low BMI. Free fats and oils and all animal products have been omitted from the recipes in this section, but taste is not sacrificed. Eating, after all is one of the pleasures of life, and healthy food should not be synonymous with drab food. The omission of free fats calls for ingenuity, but that fried taste can still be obtained by employing different techniques; e.g. onions browned in a little soy sauce also impart a rich flavour.
Some of the recipes described here are designed to meet the demands of a Western lifestyle without the associated pitfalls, and as such may require the use of some basic household equipment and the gourmet may even require some sophisticated appliances. Whole food cooking can however be very simple, requiring the minimum in terms of equipment. Not all people can afford the appliances, to process some of the foods described here, and some of the more expensive ingredients, such as nuts, can be replaced by cheaper alternatives such as seeds and certain legumes. Where recipes call for the use of a blender, it is possible to make the dishes discussed equally interesting and healthful by using legume and grain flours or cooked and mashed whole foods. This simple life-style makes even camping and hiking a lot easier – no more fuss about keeping perishables frozen, and what can be more pleasant, satisfying and nutritious than a freshly-baked pot bread baked in the camp-fire eaten together with a rich pot-casserole. It only requires a pan or even a flat iron sheet to bake flapjacks and other interesting foods over the coals.
Finally, the recipes described are, wherever possible, quick and easy to prepare, particularly once one is organized. Some of the criticisms against healthful cooking practices are that they are expensive and time-consuming. As far as the first of these criticisms is concerned, it must be remembered that some of the more expensive items such as the nuts are used to replace equally expensive animal products, but that there is no wastage. Moreover, the nutritive value on a weight-for-weight basis exceeds that of animal products, and one uses small quantities to achieve one’s objectives. A small quantity of nuts will make a large quantity of nut milk or sauce, and the overall expense of cooking with wholefoods will indeed be considerably less than that of conventional cooking. As regards the second criticism, it is indeed so that there is more to life than slaving over a hot stove. Hopefully, the hints and recipes described will not only make cooking an enjoyable experience, but will also enable the “busy” people to adopt this life-style.
Useful equipment
- A good blender
- A heavy-base or non-stick frying pan
- Waterless cookware
- Optional: waffle iron
- Optional: food processor (flat blade variety) to chop nuts and seeds till “butter” is formed
- Optional: wheat mill.
Basic shopping list:
Unfortunately, healthy foods are not always readily available in supermarkets and conventional stores and some health shops can be very expensive. Don’t despair, do some detective work – if there are some Middle Eastern or Eastern communities in your country, they will have stores where whole foods can be bought in bulk at very reasonable prices. Moreover, many farming cooperatives and farm outlets supply many of the foods required, and it is also possible to purchase some foods directly from processing factories or factory outlets. Fortunately, the tide is turning, and more and more supermarkets are catering for whole food shoppers as public demand increases.
List of abbreviations
c = cup / l = litre / min.= minutes t = teaspoon / T = tablespoon / pkt = packet
BASIC RECIPES
A. BREAD
Right through the ages bread has formed an important part of the human diet. With today’s refining of flours and harmful chemical additions to most breads, bread has lost its original meaning and healthful qualities. With a little practice bread can be provided for the family which will be highly nutritious. Instead of a cooked meal with vegetables the table can be set with home-baked bread, nut butter, avocado, sprouts, home-made jam, honey, healthy peanut butter, a bean or lentil spread (for balanced protein) and a large bowl of fresh fruit, served with a delicious nut or other cream. And if the bread is baked with stone-ground flours, one can rest assured that the family is getting a meal that will supply natural fibres and nutrients in balanced proportions. By introducing such meals on a regular basis, one can save time savers, as the time will not be spent cooking elaborate meals.
When making bread, one must remember that all flours do not absorb the same amount of water – a fine flour will absorb more moisture than a coarse flour. If one decides to add some rye flour, rice, millet, soy flour etc., this may affect the moisture balance, and adjustments to the amounts of water may have to be made, depending on the quality of the flour. One should always add a little less water than the recipes requires and test first. Bread baked from stone-ground flour has better keeping qualities than one might expect, and can still be perfectly edible after three days. To save time, a number of loaves can be baked simultaneously and some of these stored in the refrigerator and freezer for later use.
Finally, there is a tendency in health food circles to bake bread that contains virtually everything that is required for a balanced meal. Loaves will thus contain numerous grains, legume flours, and other ingredients that will make them “health loaves”. It should be remembered, that each addition to wheat flour will affect the quality of the loaf, and some “health loaves” can become so dense and heavy as to be a positive health hazard. If a varied diet is followed, there is no need to bake fully balanced meals into one bread, as the other nutrients will be supplied by the other foods consumed. A simple, light loaf of bread need therefore not be shunned.
PERFECT WHOLE-WHEAT BREAD
The following recipe is only a basic recipe. For a more balanced protein content, replace not more than _ of the wheat flour with any other grain flour(s). Legume flours can also be added in very small amounts, about ½ c to every 1 kg grain flour.
Mix:
1 kg stone-ground whole-wheat flour (approximately 10 c)
1 pkt instant active yeast (10g or 1 T) 1½ T salt
Blend:
900 ml warm water 1 apple (optional)
½ c raisins or 1T raw brown sugar/honey/molasses
Add the liquid to the dry ingredients and mix well with a wooden spoon. Turn out onto a floured surface and divide into two parts. If you have a mixer with a dough hook, this will make the kneading much easier, but if not, knead each half with a rolling action, adding more flour to the surface to prevent sticking. If the dough is getting too firm, dip hands into warm water when necessary and knead without flouring the surface. Keep on kneading until the dough can be pulled apart like chewing gum without breaking. This is probably the most important step, since the bread will not be a success if the gluten has not been developed during the kneading process. Place into large bowl, cover and let rise till double in size in a warm place, knead down, shape into 2 loaves and place in bread pans (greased lightly with cold-pressed olive oil or sprayed with a lecithin spray). Let rise till almost double (but not high above top rim, or you will not have a nicely rounded bread but one with a dip in the middle). Bake at 220°C for 10 min., then at 200°C for the next 10 min., then at 180°C (350°F) for the last 30 min.(or more if the bread pans are large).
Remember to pre-heat the oven to at least 240°C to compensate for loss of heat when placing bread in the oven.
Variations:
This same recipe can be used to make Pizza dough, or whole-wheat rolls for hamburgers. The dough may also be sweetened with dates, raisins or bananas for a banana bread. For a German-style rye bread, use _ fine rye flour and _ stone-ground wheat flour and use less water ( about 800 ml). Do not place dough in bread pans, but shape into round or oblong shapes, place on greased cookie sheet and cut 1 cm deep cross-wise cuts into top of bread before letting it rise for the last time.
POT BREAD
(for the camp-fire)
Make the fire with hard wood that will yield good lasting coals. While waiting for the coals, make up a 1 kg batch of Perfect Whole-wheat Bread, using a large mixing bowl to do the kneading in. Let rise next to the fire (may rise more than once). Just before the fire is ready, place the dough in a well-sprayed or oiled flat-based cast iron camping pot, the top rim diameter being about 32 cm. If you have a smaller pot, make up less dough. Let rise by the fire with the lid on till double in size. Work carefully with the pot , since jolts could affect the rising of the bread. Place pot on a tripod about 15 cm above the coals and place one layer of coals on top of lid for heat from the top and the bottom (not too much heat from the bottom, or else the base of the bread will be burnt black). Bake bread for about 50 min., checking and replacing coals when too cold. The baking procedure will take some practice but your efforts will be rewarded, since this bread excels in flavour and texture.
PITA BREAD
(for the camp-fire or at home in the oven)
Make up ½ kg of Perfect Whole-wheat Bread, divide into equal sections and roll little balls about the size of golf balls. Flatten, keeping hands well-floured. Place on kitchen towels – the bonnet of your car makes a good table – and let rise for 15 min. Bake on flat cast iron surface over the fire or over a gas cooker. Leave pitas for a few minutes on one side till they puff up, then turn and do the other side. When eating, cut a small slit in the side and stuff your favourite filling into the bread “pocket”, eg. patty, lettuce, sauce and tomato, or even peanut butter and honey. At home, bake pitas in a very hot oven (240°C /460°F) till they puff up.
EASY NO-KNEAD RAISIN BREAD
- Mix and let stand:
- c warm water
- pkts yeast (2 T)
- Cook till soft or blend the dates with hot water
4 c water
½ c dates
- Mix:
7 c whole-wheat flour 2 c oatmeal
½ c sesame seeds
½ c walnuts (sunflower seeds or other nuts)
1 c raisins
2 T salt
Mix 2) and 3) lightly, then add 1). Makes a soft dough. Spoon into baking pans and let rise to top of pans. Bake at 200°C for 10 min. then at 180°C for 30-35 min.
MEALIE (CORN) BREAD
- Blend:
1 c warm water 1 pkt yeast
1 T honey
1 tin sweetcorn (or 1 c frozen – warm first!)
- Mix:
2 ½ c whole-wheat flour 1 ½ c cornflour
1 c wheat-germ
2 t salt
Mix 1 and 2 together and knead well. Let rise till double and bake at 190°C (about 375°F) for 35 min.
SAVOURY-SWEET BAGELS
- Beat:
2 T yeast
3 c whole-wheat flour
1 ½ c warm water (or 1 c water, ½ c tomato juice) 3 T honey
1 T salt
- Add to above mixture:
1 chopped onion
1 T chives or parsley
- Bring to boil (in large pot):
4 l water
1 T honey
- Extra flour, about 1 cup
Beat 1) and 2) for 3 min at high speed. Add about 1 cup flour to make a fairly stiff dough. Knead again 3 min. Let rise 15 min, then cut into 12 portions and shape into smooth balls. Punch a hole into middle with finger and pull gently to enlarge hole. Cover, let rise 20 min. Drop bagels gently into simmering water, 4 at a time and cook for 7 min, turning once. Drain and place on cookie sheet. Bake at 190°C (375°F) for 30 to 40 min.
Variations:
This same recipe can be used to make dumplings or a form of pasta, called Spätzle in German. For dumplings, shape the dough into small balls, let rise for 20 min. and cook in same way in the boiling water. For Spätzle, cut the dough into small strips about the length of one’s small finger, but thinner, let rise and cook in the water. Cooking time will be less than for bagels. No need to bake in oven, just drain and serve with your favourite sauce or gravy.
MUFFINS
2c whole-wheat flour 2 c wheat-germ
1 T soy flour
4 t active yeast 6 T honey
2 t salt
2 ½ c warm water
_ c raisins
_ c chopped dates
Mix all ingredients gently with folding action. Fill muffin tins 2/3 full and let rise for 10 min. Bake at 165°C (325°F) for 10-15 min.
B. SPREADS
If you have decided to eliminate butter and margarine from your diet, but you like the oily texture, a great substitute is nut or seed butter. Tahini (sesame seed butter), sunflower seed and almond butter can be bought at some health stores, but they are normally quite expensive. To make your own butters you will need a food processor which chops nuts and seeds at such a high speed, that the oil is pressed out and a rich smooth butter is formed. The macadamia nut has the highest oil content and is therefore excellent for butter-making. If, however, you do not have the equipment, substitute butter and spreads can be made with your blender.
MILLET SPREAD
Cook together till soft
1 c millet (dehusked)
½ t salt
¼ t turmeric 4 c water
Blend till smooth
2 c hot cooked millet
_ c water
(optional: _ c shredded coconut)
CHEESY SPREAD
Prepare in the same way as for Pimento Cream Sauce (see section on sauces), except use only 2 cups of water instead of 3.
BREAKFAST BUTTER
This butter can be made from any left-over grain porridge: corn meal, oats, millet, rice, etc. 1 c cooked millet or other cooked grain
1 c boiling water
¼ c cold water
2 t agar-agar powder (2T flakes)
¼ c cashews/sunflower seeds 1 T lemon juice
¼ t turmeric (for yellow colour)
Measure agar and 1/4 c water into blender and soak for 1 min. Pour the boiling water into the blender and blend to dissolve. Add all remaining ingredients and blend till very smooth. Pour into rectangular plastic container, chill well. To serve, bend sides of container slightly and slide the block of “butter” onto a serving dish. Your guests will be surprised at this clever substitute.
Variations:
Add garlic and onion for garlic butter, herbs and food yeast for herb butter, or leave out lemon juice and add some honey, dates or raw sugar for a sweet spread or pie filling (see Milk Tart in the section on Desserts).
DATE SPREAD
Useful for sweetening breakfast cereals and as a sweet spread on bread. 1 c pitted dates
1 c hot water
Pour the hot water onto the dates in the blender, let soak a little and blend. Without blender, the dates can be cooked in the water till soft and then mashed.
Variations:
Add a quarter cup carob powder, ½ c peanut butter and a few drops of vanilla essence for a chocolate-flavoured spread.
EASY JAM
Who says jams have to be cooked for hours! Make delicious jams by cooking the fruit gently till soft and adding enough dates to sweeten, then cook together for a few more minutes, Mash fruit and dates with a potato masher or in food processor. Berries, especially mulberries, make an excellent jam.
SAVOURY SPREAD
Can be made from any cooked legumes, e.g. beans, chick peas, lentils. This is where a food processor comes in handy. Also nice as a dip when blended with one of the mayonnaises in the section on sauces.
1 c cooked, mashed (preferably in food processor) soy beans, chick peas or other legume
½ t salt
½ t sweet basil
½ t oregano
1 T tomato paste
_ t garlic powder or small clove fresh garlic
½ c finely chopped onion 2 T finely chopped celery 1 t food yeast
Mix all ingredients well. Use for sandwiches, on toast and in cooked savoury dishes.
MOCK “LEBERWURST”
(substitute liver paté)
1 c cooked lentils
¾ c stiff, cold, cooked oat porridge
½ finely chopped onion 2 t marjoram
1 large clove garlic salt to taste
Chop lentils, garlic and marjoram till smooth in food processor. Add oats, onion and salt and blend briefly till mixed. (the oats and onion must not be smooth, since they give the “Leberwurst” its texture). Use as spread on bread.
C. SAUCES
In this section both fruit- and vegetable-compatible sauces are discussed. It is important to note that if whole fruits or vegetables are used in the recipes, then the sauce is only compatible with either the fruits or the vegetables. The juice of a lemon, herbs, garlic, onion salt can be used wit both fruits or vegetables without ill effect.
NUT “MAYONNAISE”
½ c cashews (or sunflower seeds) 1 c water
_ t garlic powder (or fresh garlic)
¼ t onion powder
½ t salt
juice of ½ lemon
(honey or raw sugar for sweet-sour taste)
Blend cashews in water till smooth and cook in sauce-pan till thick. Let cool a little, add lemon juice, (honey), salt, garlic and onion powder.
TOFU “MAYONNAISE”
2 c soft Tofu
¼ c water
1 t onion salt
_ t garlic powder
¼ c lemon juice
(honey or raw sugar- to taste)
Blend or beat all ingredients well together.
SOY “MAYONNAISE”
3 c water
3 T corn flour
2 c rich soy milk (see Creams and Milks) 2 c cashews
¾ c lemon juice
1 T salt
2 t garlic powder
(honey or raw sugar for sweet-sour taste)
Make a paste with corn flour and a little water. Add the rest of the 3 c of water or soy milk and cook till thick. Blend rest of ingredients in blender and add to the corn flour mixture. Mix well and chill.
GARBANZO (CHICK PEA)”MAYONNAISE”
1c soaked raw garbanzos 2 c water
1 clove garlic
1 t onion powder 1 t salt
¼ c lemon juice herbs, eg. dill
(honey for sweet-sour taste)
Blend garbanzos, garlic, onion powder, salt and herbs with half of the water till smooth, add rest of the water and cook till thick. Let cool slightly, then add the lemon juice and honey and mix well. A dash of turmeric will give a soft yellow colour.
TARTARE SAUCE
Add finely chopped raw onion or spring onion, green pepper, parsley, olives, and cucumber to any of the “Mayonnaises.”
TOMATO AND ONION SAUCE
Cooking procedure:
The onions are not fried in oil, but cooked in about 2 T of soy sauce (for 4 medium onions) and about 1 T of water, in a frying pan with the lid on, till all the fluid has been absorbed. Brown the onions uncovered a few minutes longer on high, stirring frequently, then add chopped tomatoes, pinch of oregano, thyme, basil, some crushed garlic and salt to taste. Cover with lid and simmer on low till cooked. Sweeten with brown sugar or honey for a tangy taste. Thicken with corn flour or other flour if necessary.
QUICK TOMATO SAUCE
(for burgers, pizza, etc.)
1 can/tin of tomato puree
10 pitted dates, softened in a little boiling water
½ t onion powder 1 t salt
paprika
pinch of basil, oregano
Blend all ingredients together till smooth.
The Quick Tomato Sauce should be used at a fruit-based meal, since the dates could cause gas-formation when eaten in large amounts together with vegetables. Use honey in the place of dates and thicken with some cooked corn flour and water (see Soy “Mayonnaise”) when needed for a vegetable patty (burger) or roast.
Example:
On a hamburger roll one may have the following fruit-compatible foods: avocado or nut/seed butter; a patty made without vegetables (small quantities of onion and garlic powder are not considered vegetables, but flavourants); Quick Tomato Sauce, any of the Mayonnaises, or Dried Fruit Chutney; lettuce; cucumber; sliced tomato; sliced pineapple. This hamburger may now be eaten together with a fruit salad or an apple pie and nut cream without any ill effects.
PINK SAUCE
½ c Quick Tomato Sauce (for fruit meal)
or
Tomato and Onion Sauce (for vegetable meal) 1 c nut/seed, chick pea or Soy Mayonnaise
Blend everything well together. Adjust the taste if necessary for salads or burgers, or: blend tomato sauce with some cashew nuts till smooth if Mayonnaise is not available.
“THOUSAND ISLAND DRESSING”
Add chopped onion, garlic, green peppers, red bell peppers, olives, cucumber, and celery to
Pink Sauce.
DRIEDFRUIT CHUTNEY
2 c soaked mixed dried fruit (eg. prunes, apricots, peaches) 5 c cold water
½ t salt
½ t mixed herbs
good pinch of cayenne pepper (optional) good pinch of cumin
2 T lemon juice (omit if apricots are used) 1 T soy sauce
Wash dried fruit well in a bowl. Most dried fruit has been treated with sulphur dioxide. If untreated fruit is unavailable, soak for an hour, wash well and discard the water. Now soak fruit in fresh water overnight, remove the pips from the prunes, bring to boil for a few minutes and blend 1 cup of the fruit with enough of the same water used for soaking (about 2/3 cup), or use fruit juice to blend easily. Add all ingredients, blend. Lastly add rest of fruit and blend very briefly for a chunky chutney. To preserve, bring to boiling point once again, pour into sterilized bottles and seal. Refrigerate after opening.
PIMENTO CREAM SAUCE
(“cheese” sauce)
2 c cashews or sunflower seeds
3 c water or more
½ onion
_ t garlic powder/fresh garlic 1 t food yeast
1 T chopped parsley/celery/ herbs (optional)
½-1 pimento (red bell pepper)
¼ c lemon juice
1 t salt (or to taste)
Blend all ingredients together, except lemon juice and parsley. Cook till thick, then add lemon and parsley. For a white sauce on broccoli or cauliflower, omit the pimento and lemon juice.
CHICK PEA CREAM SAUCE
or
For the cooked chick peas, blend all ingredients together, warm in a saucepan and serve; for the raw chick peas, blend together, pour into saucepan and simmer for 5 min. Serve.
BROWN GRAVY
2 c water
_ c whole-wheat or barley flour 1 onion
3 T soy sauce 1 t food yeast salt to taste
Brown flour gently in saucepan. Blend all ingredients together and cook over low heat for 5-10 min.
SIMPLE SOUR CREAM
2 c sunflower seeds
3 c water
1-2 cloves garlic juice of 1 ½ lemons 1 t salt
Blend everything well together till the cream is white and smooth.
MUSHROOM SAUCE
Brown some onions and mushrooms in a little soy sauce. When cooked add soy concentrate and thicken with corn flour; or add thin cashew nut cream (about 1 c cashews blended with 2-3 c water). Flavour to taste.
SUBSTITUTE CHOCOLATE SAUCE
Delicious over home-made soft serve ice-cream, Carob Millet Pudding or Rich Fruit Cake (see section on desserts)
¾ c tightly packed pitted dates 2 c boiling water
¼ c honey or 3 T raw brown sugar
¼ c carob powder
a few drops natural vanilla
¼ t salt
(optional: 1 t grain coffee (a coffee substitute)
Soak the dates for a few minutes in the boiling water, then blend. Add remaining ingredients and blend till smooth.
SUBSTITUTE CUSTARD
5 T maize flour (heaped) 5 c rich soy or nut milk dash of salt
¼ t turmeric
honey or other sweetener to taste
Blend all ingredients in blender and pour into sauce-pan. Bring to boil, stirring constantly. Cool and serve.
EASY FRUIT SAUCE
Canned fruit
(e.g. peaches, apricots, berries, cherries)
Honey or concentrated juice (e.g. pineapple, granadilla)
Blend fruit in their own juice and sweeten with honey or concentrated juice. May be heated gently before serving over desserts or ice-cream. Blending bananas with the fruit will make the sauce rich and thick.
ORANGE SAUCE
2 T corn flour 1 c water
1 c concentrated pineapple or orange juice 1 T honey
grated rind of 1 lemon or half an orange
Make a paste with the corn flour and a little of the water, add the rest of the water and cook till thick. Add remaining ingredients and heat gently.
Variations:
For a thick apple sauce use fresh, peeled apple pieces (2 apples) and simmer till cooked. Place in blender and blend with ½ cup pineapple concentrate and ½ cup water. Add together with only ½ t of lemon rind to the cooked corn flour and heat. For strawberry or cherry sauce use fresh or canned juice, add honey and cook in the same way as for Orange Sauce.
D. MILKS AND CREAMS
The value of the soy bean in preparing a dairy milk substitute in the western world was discovered in the early 1930s, but soy milk has only recently been re-discovered and marketed in some countries. If you cannot obtain the milk in canned, frozen or powdered form, it can easily be made at home. The recipe for Soy Concentrate will form the basis for milk and cream.
SOY CONCENTRATE
3 c soaked raw soy beans (warm, not frozen)
4 c boiling water
Blend beans in boiling water till very fine. (If your blender cannot handle boiling water, use hot water). Pour into a fine-mesh cloth and let drain into a bowl. Meanwhile blend another batch and repeat procedure. Squeeze through cloth and turn pulp left in the cloth out into a separate bowl, add 2 cups cold water for every batch (= 2 c cold to 4 c boiling water used), mix well and return pulp to cloth and squeeze out as much fluid as possible. Discard the left-over dry pulp and boil the concentrated milk, stirring constantly for 10 min. (to prevent burning) or 5 min. in microwave. Watch carefully – it boils over easily! Some soy bean recipes in the literature leave out this final cooking procedure, but raw soy beans contain secondary compounds, which are destroyed during cooking. Some people react negatively (especially children) if the concentrate is not cooked. The Soy concentrate may be used in the concentrated form in various dishes, but has to be converted to soy milk for breakfast cereals etc.
1 c dried beans (150 g) = 2,5 c soaked = 850 ml soy concentrate = about 4 cups
SOY MILK
350 ml Soy Concentrate (about 1 part) 650 ml water (about 2 parts)
1 T honey
¼ t salt
few drops natural vanilla or coconut flavouring
Blend all ingredients well together. Soy milk can be fortified with vitamin B-12 and vitamin D by dissolving one tablet in hot water and blending with the milk.
NUT MILK
1 c almonds or macadamias (or _ c cashews) 2-3 c water
1 T honey/or a few dates pinch of salt
natural vanilla
Blend nuts and water till smooth, then add enough water to make a total of 1 litre milk. For drinking purposes the milk can be strained through a fine-mesh cloth and returned to blender to blend in the rest of the ingredients. Use the left-over pulp in porridges, puddings breads or even in savoury patties. For milk on breakfast cereals the straining may be omitted and when using
cashew nuts the milk will be fine enough to drink without straining.
COCONUT MILK
1 c shredded coconut
2 c boiling water
2 dates (or 1T honey) 2 pinches salt
Blend all ingredients well for a few minutes. Add ice cubes and cold water to make 1 litre. Strain or use as is.
SESAME MILK
½ c sesame seeds 4 c water
¼ t salt
few drops of natural vanilla sweetener (honey, raw sugar or dates)
Blend all ingredients well for a few minutes and strain.
MILK SHAKES
Give yourself a treat! Blend soy, nut, sesame or coconut milk with ripe banana, strawberries, apricots or any other favourite fruit. For children this is a good way to get them to enjoy milks other than cow’s milk.
SWEET SOY CREAM
1 c Soy Concentrate (chilled) 1 T honey
pinch of salt
few drops of natural vanilla about ¼ t of lemon juice
Blend first 4 ingredients well, then, blending slowly, add lemon juice to thicken. Stop blending immediately and chill. Use on puddings, fruit salad, especially good on warm apple pie.
SOUR SOY CREAM
(good on baked potatoes, even as salad dressing)
1 c Soy Concentrate (chilled)
¼ t salt
1 small clove garlic
2 t lemon juice chopped parsley
Blend first 3 ingredients very well. While still blending slowly, add lemon juice to thicken. Don’t blend too long, since this will reverse the thickening process. Stir in chopped parsley or other fresh garden herbs.
SWEET NUT CREAM
Use the ingredients as given for Nut Milk but use only enough water to cover the nuts in the blender and do not strain. Blend till very smooth and serve on desserts, such as Carob Millet Pudding, Rich Fruit Cake or apple pie. Cashew nuts or macadamia nuts make excellent nut creams.
E. BREAKFAST
In planning your breakfast, the following list may provide you with ideas and variety:
Additions to make the above complete and interesting: soy milk
coconut carob powder honey
whole-wheat bread peanut butter or nut butter
GROATS PORRIDGE
(Prepare the evening before)
1 c groats (whole oat kernels) 6 c water
salt
Cook whole oat kernels as one would cook rice for approximately one hour, switch off, leave on stove with lid on. Next morning cook ½ hour till soft and fluffy. Alternatively, grind groats and cook to make a smooth porridge as one would cook commercial rolled oats.
Any of the other grains can be prepared in the same way, but it is better to cook millet just before eating it for about 40 min. (1 cup millet to 4 cups water). Add to bowl of cooked porridge: nuts, bananas, raisins, coconut, dates/honey, carob (for chocolate flavour) and rich soy milk (home made-preferably) or nut milk.
MUESLI
1 kg (14 c) rolled oats 1 c chopped nuts
1 c seedless raisins
½ c pumpkin seeds
1 c chopped soft dried fruit (eg. figs) 1 c shredded coconut
1 c sunflower seeds
½ c sesame seeds
Toast the rolled oats under the grill, stirring frequently and watching closely. When lightly browned, spread the sunflower and sesame seeds and the coconut over the top of oats and toast lightly. Mix with all remaining ingredients. Very useful to take along on hikes and camps.
DELICIOUS CREAMY MUESLI
(prepare the night before)
2½ c rolled oats
½ c shredded coconut
3 c rich soy milk or nut milk vanilla
½ t salt
¾ c raisins
juice of 1 small lemon, or to taste 3 T honey/date spread/sugar diced fresh fruit
½ c chopped pecans or walnuts
Prepare the oats and coconut as for Muesli in the oven. Blend the soy milk, vanilla, salt, lemon juice and mix well with oats, coconut and raisins and place in airtight container and refrigerate overnight. Next morning add honey or other sweetener, nuts and plenty of fresh diced fruit, eg. bananas, peaches, papaya, melon, or any fruit in season (out of season use canned fruit) and serve cold.
GRANOLA
Mix well:
8 c. rolled oats
1 c sunflower seeds 1 c coconut
1 c chopped nuts
Mix:
2 ripe bananas
1 ½ c chopped dates 1 ½ t salt
½ c hot water natural vanilla
Stir the two mixtures together, spread onto cookie sheets and bake at 130°C (250°F) for 1 hour, stirring every half hour. Serve with soy milk, raisins, bananas etc. or with soy milkshake (see section on Milks and Creams). Also have a slice of whole-wheat toast and peanut butter, and a bowl of fruit for an energy-packed breakfast that will give you staying power.
BREAKFAST PUDDING
Blend:
½ c nuts(cashews)
1 c water/soy milk
2 bananas
2 T honey
1 t salt
natural vanilla
Add above mixture to
3 ¼ c quick oats
½ c coconut
¾ c chopped dates 2 grated apples
Add 4 cups boiling water to above, mix thoroughly. Bake at approx. 200°C (375-400°F) for one hour. (Make before you go to bed and warm in oven next morning.) Serve with fruit cream (blended soy milk and bananas or other fruit) or soy cream, a nut cream (see section on Milks and Creams), or stewed fruit.
PUTU
Putu is a stiff or crumbly maize meal porridge eaten by many African people.
1 3/4 c maize meal
2 ½ c boiling water
¾ t salt
Boil water in saucepan and add salt. Place maize meal gently in a heap in the simmering water. Do not stir. Cook with lid on at low heat for 10-15 min. till skin forms. Stir to form crumbs, replace lid and cook for further 15-30 min. Stir well and serve with tomato and onion sauce or
stew, or with soy/nut milk, honey and raisins for breakfast.
WAFFLES
Waffles can be made ahead of time and frozen. When needed, pop into toaster for a quick meal. Serve with Soy/Nut Cream, apple sauce with raisins, Carob Spread (see Spreads) or honey.
SOY WAFFLES
Blend:
1 c soaked soy beans
1 ¾ c rolled oats
2 ¼ c water (cold)
¾ t salt
Bake in hot waffle iron for approximately 8-10 min. or until waffle does not stick and is nicely browned.
SUNFLOWER SEED WAFFLES
Blend:
2 ½ c water
2 ¼ c rolled oats
¼ c sunflower seeds
1 t ground sesame seeds (blend dry till fine in blender) 1 t salt
5 chopped dates vanilla
Bake in hot waffle iron for approximately 8-10 min. or until waffle does not stick and is nicely browned.
SAVOURY BREAKFAST
If you have one of those mornings when you do not feel like something sweet for breakfast, try the following “hay stack”:
- Brown plenty of onions in soy sauce. When cooked add mashed tofu and heat gently.
- Make some Chick Pea Cream Sauce or mushroom sauce (see Sauces)
- Chop tomato, lettuce, cucumber finely and avocado in larger pieces.
- Make whole-wheat toast.
Now stack your hay stack: First a slice of toast, then some of the Chick Pea Cream Sauce, then the onion and tofu mixture, followed by more Chick Pea Sauce and topped with the chopped salad. Sprinkle with herbs, salt and a few drops of lemon juice.
F. MAIN MEAL
Practical hint: Soak large amounts of beans and chick peas and freeze them in plastic bags for future use. This will enable you to make quick nutritious meals within as little as half an hour. This section is divided into 5 basic meal types:
- Casseroles / stews / soups
- Patties (burgers) / loaves
- Cheesy dishes
- Quiches, pies and other tofu dishes
- Miscellaneous
- CASSEROLES/STEWS
If you have a pressure cooker, most grains and legumes can be cooked in 20-25 min. For chick peas and most beans (except mung beans), it is wise to cook the legumes for half the time before adding the vegetables to keep vegetables from disintegrating.
BEAN STROGANOFF
3 onions
2 c soaked beans (may be frozen) (optional: 1 c chick peas)
5 diced carrots
1 tin tomato puree
1 small tin tomato paste
(if preferred, use plenty of chopped fresh tomatoes) 3 T soy sauce
2 t paprika herbs/parsley salt
2 t food yeast
½ c cashews or sunflower seeds water
Chop onions and brown in soy sauce, add beans, salt, paprika, stirring often. Cover with boiling water, bring pressure cooker to 2nd ring and cook for 10 min. Add vegetables and more salt, tomato paste and puree, herbs and more water to cover to about 3 cm above the ingredients. Pressure cook for a further 10-15 min. Cover cashew nuts (or sunflower seeds) with 1 cup water and blend till very smooth. Thicken stew with corn flour, if necessary, and add the blended cashew nuts to the stew together with the food yeast. Let simmer for 1 min. If sauce is too sour, it may be sweetened slightly with honey or brown sugar. Without a pressure cooker, the beans can be pre-cooked till almost done, then add all other ingredients and bake in a casserole dish for 1 hour. Serve with whole brown rice, barley rice, noodles or bulgur wheat (a very tasty, easy-to-cook Middle-Eastern dish – see recipes under Miscellaneous)
Variations:
Leave out the blended nuts and carrots, add some diced tomatoes for a rich tomato sauce on rice, spaghetti or whole-wheat toast. Unthickened, the stew can be served as a soup, served with home-baked whole-wheat bread and macadamia nut butter or a savoury spread.
GARBANZO-A-LA-KING
2 c soaked chick peas (garbanzos)
3 large onions or plenty spring onions 2 T soy sauce
2 c cashews or sunflower seeds
3 c water
1 T food yeast pinch of thyme
¼ t oregano
1 can asparagus salad cuts salt
frozen green peas (optional) juice of ½ lemon.
Cover chick peas with water, add salt and pressure cook for 20-25 min. Keep the juice. Brown the chopped onions in the soy sauce and add to the chick peas and their juice in the pot, plus the juice of the asparagus. Add the frozen green peas and cook gently. Meanwhile blend the cashews, food yeast, herbs and 3 c water till very smooth and add to the chick peas. Cook till thick, and lastly add asparagus pieces and lemon juice. If too thin, thicken before adding lemon juice, if too thick, merely add more water.
LENTILS BOLOGNAISE
Use the recipe given for Bean Stroganoff, but substitute the beans and chick peas for one 500g packet of washed, sorted and preferably soaked lentils. Cook all ingredients together in pressure cooker for 15 min. and leave out the blended cashew nuts
MOUSSAKA
1 brinjal (egg plant) 1 large onion, diced
1 garlic clove, pressed 3 tomatoes, diced
1 T tomato paste
½ t coriander
4 T red grape juice
1 c cooked Adzuki, Lima or other beans salt
herbs
about 2 cups SIMPLE SOUR CREAM
Slice brinjal thinly, rub with salt and let stand for 30 min. to draw out bitterness. Rinse and bake in oven at 180°C (350°F). Brown onions and garlic in saucepan, add tomatoes, tomato paste and grape juice. Let simmer for 5 min., then mix with cooked beans. Add salt and herbs to taste. Place half of the baked brinjal in a baking dish. Cover with half the bean mixture, followed by half of the SIMPLE SOUR CREAM. Repeat layers once more. Finally sprinkle herbs on top and dust with paprika. Bake at 180°C (350°F) for 45 min.
- PATTIES AND LOAVES
The following basic recipe applies both for patties (steamed in a frying pan) or loaves baked in the oven.
Basic recipe:
1 c soaked soy beans or chick peas
1 c water
2 t food yeast (or Brewer’s Yeast for brown colour)
½ t salt
½ onion
1 clove garlic
1 c rolled oats (or _ c rice flour) 1 T soy sauce
Italian herbs
(Optional: for an extra rich flavour, add 2 T ground toasted pumpkin seeds – toast lightly under grill and blend dry in blender. Alternatively, 2 T of Sesamsan Cheese will also give a rich flavour)
Blend everything together, except the rolled oats or rice flour. Add mixture to the oats, mix well and let stand for about 5-10 min to allow the oats to absorb the moisture.
For PATTIES spray frying pan with lecithin spray or rub ½ t of olive oil over surface. Heat pan on high, then turn down to lowest setting. Drop spoonfuls of mixture into pan and flatten patty to about 1 cm thick. Cover with lid and let steam for 4-5 min. on one side, turn over and repeat on other side. Patties can also be shaped and baked in the oven at 190°C (375°F), but be careful that they do not dry out. Serve with Pink Sauce, Quick Tomato Sauce or any mayonnaise.
For LOAF spray a bread pan or baking dish, fill with mixture and bake in oven at 180°C (350°F) for 45 min. Let cool, loosen sides and slide up-side down onto serving plate. Cut into slices and garnish. Serve with hot tomato and onion sauce, Brown Gravy or white nut or chick pea sauce.
Variations
If you do not have a blender, substitute the soy beans/chick peas with 1 cup tofu and 1 cup finely ground nuts, or 1 cup tofu and 1/4 cup legume flour (e.g. soy, chick pea, lentil) A very easy patty can be made with left-over stew: mix ½ cup rolled oats or rice flour for every 1 cup thick stew and prepare as described above.
POTATO BALLS
(very easy and tasty meat ball substitute – makes a good patty or loaf too)
1 c grated potatoes
1 c grated onion
2 t soy flour
½ t sage
½ t marjoram
1 c whole-wheat bread crumbs 1 c ground walnuts
½ t salt
Mix well and form into balls. Place in baking dish, cover with any gravy and bake at 180°C (350°F) for 30 min.
- CHEESY DISHES LASAGNE
500 g cooked spinach ribbon noodles (or other noodles) 4-5 c tomato and onion sauce
1 c cooked lentils (optional)
1 litre thin, uncooked Pimento Cream Sauce Italian herbs
1 c pitted olives, chopped (optional)
Spread 1 cup of tomato and onion sauce, ¼ cup lentils and some of the olives and herbs over bottom of oven dish. Follow with a layer of noodles and pour ¼ of the Pimento Cream Sauce over the noodles. Repeat the layers 3 more times, reserving some of the tomato-onion sauce for the top. Top off with the rest of the cream and sprinkle with paprika. Bake at 200°C (400°F) till cream has set and is golden brown (about 30 min.) Serve with salad and Sesamsan Cheese.
SESAMSAN “CHEESE”
2 c sesame seeds, lightly toasted in oven or frying pan
1 T onion flakes
2 T food yeast 1 t salt
pinch of garlic powder
Place all ingredients in blender and blend till fine, but not powdery. Use as substitute for Parmesan cheese.
PIZZA
Dough:
Any regular bread dough may be used, but the Perfect Whole-wheat Bread dough makes an excellent base. When using the whole-wheat bread dough, the topping should be added gently after the dough has risen for the second time, and then baked together at 200°C (400°F) for about 25 min.
For a change try the following tender crust as a base.
Yellow corn meal dough
2 c finely ground yellow corn flour 1 c whole-wheat flour
2 T gluten flour (because of lack of gluten in corn flour)
1 t salt
2 T food yeast (optional) 1 T active yeast
1 T honey
½ c nut or seed butter (e.g. tahini) 1 _ c warm water
Work butter into well-mixed dry ingredients. ( If you do not have the butter, the nuts or seeds may be blended with water in the blender to cream and then worked into the flour mixture, in which case you will need about 1 cup of thick cream ). Blend water, honey, active yeast and gluten flour. Add yeast mixture to flour and knead well. Let rise for about 40 min. Make two equal balls, roll into flat circles and place on sprayed pizza plates. Let rise for 20 min. and bake at 200°C (400°F) for 8 min. Remove from oven, cover with topping and bake till pimento cream has set.
Topping:
Spread on baked crust:
Tomato and Onion Sauce, or: Quick Tomato Sauce, or: Canned tomato puree/paste
Sprinkle with the following, finely chopped: celery, parsley, olives, tomatoes, onion/spring onion, green pepper, etc.
Top with:
Pimento Cream Sauce or thick cashew nut cream (see section on Sauces) and bake till golden brown
FONDUE
Something different and sociable for a special evening: Heat cooked Pimento Cream Sauce and pour into a heat-resistant pottery dish. Set the table attractively with candles, different kinds of green salads and dressings or even a big bowl of fruit salad and a basket with bread cubes. Place the dish over a heating candle to keep warm and dip the bread cubes into the cream sauce with your fondue fork.
CANNELLONI
Easy Pancakes (see section on Desserts and Cookies)
Filling:
5 big onions
1 can tomato paste (115 g)
5 c cooked brown lentils
“Cheese” sauce:
Use pimento Cream Sauce (see section on sauces), but omit the pimento.
Chop onions finely, add salt and brown very well in a frying pan sprayed with a lecithin spray or a few tablespoons soy sauce. Add tomato paste and cooked lentils. Flavour to taste with herbs and salt.
Place about 3 T of the filling in centre of pancake, fold two sides one over the other, then fold the remaining two sides under the pancake. Place pancakes side by side in shallow casserole dish and cover with “cheese” sauce. Bake in oven at 180°C for about 45 min.
- QUICHES, PIES AND OTHER TOFU DISHES
Tofu is a very versatile food. Tofu blocks can be bought from health shops or some supermarkets and are a good stand-by for quick meals. It is made from soy bean milk and is very nutritious, but one must bear in mind that it is a partly refined product and should not be eaten too often.
SCRAMBLED TOFU
Brown chopped onions in soy sauce in a frying pan. Mash a few tofu blocks with a fork, add salt, a little lemon juice and heat together with onions in pan, stirring constantly. Herbs, garlic, etc. may be added to taste. Serve on hot toast.
TOFU COTTAGE CHEESE
Mashed cold tofu may be seasoned with salt, herbs, chives, garlic and lemon juice and eaten on bread as a very tasty substitute for cottage cheese.
BAKED TOFU
tofu blocks, cut into strips of about ½cm thick soy sauce
seasoned crumbs
Soak tofu in soy sauce for several hours, turning regularly. Roll blocks in bread crumbs and bake at 180°C (350°F) on a baking sheet till crumbs are light brown. Eat as is together with vegetables, or use as a filling in pita bread or on bread rolls.
TOFU OMELET
(makes one omelet)
½ c tofu
¼ c rice flour
½ c cashews (or: increase rice flour to _ cup)
½ c water 1 t salt
1 t onion powder
1 large clove garlic
_ t turmeric or
¼ medium carrot (for yellow colour)
Blend all ingredients until smooth. Spray non-stick or heavy-base frying pan or spread ½ t olive oil over interior. Preheat pan, pour in omelet mixture, cover and cook on low heat for about 5 min till soft brown on bottom. Loosen around edges, flip over carefully and cook 5 min. on the other side. Serve with your favourite savoury sauce.
SOY OMELET
See recipe for SOY WAFFLES and use the method as described above.
ONION QUICHE
Pie crust:
Basic Pie Crust or Yellow Corn Meal Pizza Crust
Filling:
½ c cashews 1 c water
500 g tofu (about 2 cups)
2 onions, sliced and browned in soy sauce 2 t onion powder/ 2 T onion flakes
1 T lemon juice
2 t salt
¼ t oregano
1 t sweet basil
½ clove garlic 2 T corn flour
Blend nuts and water till smooth. Add all ingredients, except browned onions. Blend, then stir in the onions, pour into pie dish lined with pie crust. Bake for 1 hour at 180°C (350°F). Sprinkle top with paprika and parsley. Also delicious eaten the following day, or even cold. The filling can be varied. Experiment with adding grated vegetables or diced tomato. Cover the rim with tin foil if it seems to be burning before cooked.
- MISCELLANEOUS
(This section will give you a few ideas on side dishes)
BULGUR PILAVI
3 c bulgur (cracked wheat) 5 c boiling water
2 big onions
1 green pepper
2 T soy sauce
1 t tomato puree or 2 chopped tomatoes salt to taste
Chop onions, tomatoes and green pepper finely and stir-fry in soy sauce or a little water till fluid is absorbed. Add 5 cups boiling water and salt to taste. Add bulgur, stir, cover with lid and lower heat to lowest setting. When the water has been absorbed, the bulgur is cooked (about 10 min.)
KISIR
(bulgur salad)
Cook bulgur as for Bulgur Pilavi and add the following ingredients when cold: 1 tomato
1 green pepper
2 spring onions parsley, finely chopped 1 T dried peppermint
1 t paprika pinch cumin
juice of ½ lemon
Chop tomato, pepper and onions finely and add together with rest of ingredients to cooked bulgur. Makes a very popular salad.
BAKED POTATO DISH
5 raw potatoes, peeled and sliced thinly 2 thinly sliced onions
4 c of either one of the following:
salt paprika
crushed garlic (optional) dill (optional)
Mix the potatoes, onions, salt, garlic and cream sauce well together and place into a sprayed casserole dish. The sauce must cover the potatoes – if not, add some nut or soy milk or more sauce to raise level. Sprinkle with paprika, cover with lid and bake at 200°C (400°F) till potatoes are soft right through.
VEGETABLES
Growing your own vegetables is of course ideal, but if you have to buy from the greengrocer, make sure you wash all vegetables well before placing in plastic bags in the refrigerator. This will wash away surface residues of pesticides and will keep vegetables fresher. Do not overcook, and try to eat more raw vegetables. Make cooked vegetable dishes palatable with nut or seed sauces and use sour soy or similar creams as basis for dips for raw vegetables.
FRUITS
Fruits should become a regular part of the diet and not just an afterthought or dessert, which in most cases, would be incompatible with the main meal. Design meals around a good wholesome bread and plenty of fruit. Remember to supply energy food such as a legume-based spread or fruit-compatible patty to ensure sufficient calories for young children. Fruit eaten together with “haystacks”, such as a slice of whole-wheat bread or rice, followed by a legume patty (or spread), avocado, fruit chutneys, tomato, shredded lettuce, cucumber and a creamy topping is quick to prepare and will provide a welcome tangy change. Read the section on fruits in chapter 7 for more details.
G. DESSERTS AND COOKIES
FRUIT SPONGE
2 t agar-agar powder
½ c water
1 ½ c rich soy/nut milk
½ c fruit juice concentrate
(eg. granadilla, apple, pineapple) pinch of salt
Soak agar in the ½ cup of water for 1 min., then boil for a min. In blender blend the milk, juice and salt. Add the hot agar while blending slowly. Pour quickly into dish and chill. (Agar-agar sets very quickly).
CAROB SPONGE
4 t agar-agar powder 1 c water
3 c rich soy milk
25 pitted, dates (= 1 1/4 cup) 1 ¼ c boiling water
¾ c carob powder
¼ c cashews
few drops natural vanilla
Soak and boil agar as for Fruit Sponge. Soak dates for a few min. in the boiling water in the
blender, then blend till fine. Add all remaining ingredients and the agar and blend till smooth. Pour into dish and chill.
NO-BAKE TOFU CHEESECAKE
1 ¼ t agar-agar powder (3 T flakes) 1 c water
500 g tofu
½ c concentrated pineapple juice (or canned crushed pineapple)
_ c honey 1 t salt
grated rind of 1 lemon
shredded coconut, toasted lightly
Soak agar in water. Bring to boil and simmer 1 min. Add tofu and heat gently (to prevent rapid setting of mixture). Blend all ingredients till smooth and pour into pie dish, which has been sprinkled with toasted coconut or muesli. Refrigerate and decorate when set.
BASIC PIE CRUST
(makes 2 pie bases, or 1 base and crumble for the top)
½ c macadamia butter (or other nut or seed butter)
2 c whole-wheat flour (small quantities [± ½ c] of rice, millet,
barley or oat flour may be substituted)
1 t salt
½ c water (approx.)
1 T honey/brown sugar (for sweet pies) (optional: one may add chopped nuts, coconut, lemon rind, etc.)
Mix dry ingredients well, then rub nut butter into flour mixture. Dissolve honey in the water and add to flour mixture. Knead and form 2 balls. For Apple Crumble roll out one ball for the base and grate the other for the crumble topping. (You might worry about the cost of so much nut butter, but firstly, consider the nutritional value compared to dairy butter, margarine or oil, and secondly, as mentioned before, do some detective work and find a cheap source of nuts and seeds and buy in bulk – then your butters will not be much more expensive than the conventional fats.) If you only have a blender, and cannot make nut butter, 1 c thick nut or seed cream (i.e. blending nuts/seeds with water till smooth) can be used instead of ½ c nut butter,
which is then worked into the flour. Reduce the amount of water added.
EASY APPLE CRUMBLE
Crust:
Basic Pie Crust
Filling:
5 c peeled and sliced apples
½ c grated pineapple (or crushed canned pineapple)
¼ t ground cardamom
_ t salt
¼ c honey, brown sugar or
½ c fruit sugar
Mix ingredients for filling well together, spread onto unbaked Basic Pie Crust and top liberally with grated pie crust. Bake at 190°C (375°F) for 35 min., or till apples are soft. Serve slightly warm with a nut or soy cream (see section on Milks and Creams)
.
APPLE CAKE
(or any other fruit)
Crust:
Yellow Corn Meal Dough, but add ½ cup honey, raw brown sugar, dates or fruit sugar in the place of the 1 T honey (rice flour may be used instead of corn flour for an even lighter crust).
Topping:
Same as for Easy Apple Pie, or vary with other fruit. Canned peaches or apricots make a pleasant change.
Make the dough as described in the section on main meals. After dough has risen once, roll out to thickness of about 1 cm and place in a sprayed shallow square dish. Do not line the sides as
for a pie. Arrange the apples or other fruit neatly and close together on top of dough and sprinkle with sugar and cardamom, or drip with the honey. Let rise till double in size and bake at 190°C (375°F) for 35 min. or till fruit is cooked. Serve with Custard (see Sauces) or nut/soy cream.
CAROB MILLET PUDDING
Cook together till soft
1 c millet, dehusked 4 c water
½ t salt
Blend (one cup at a time):
1 c hot cooked millet
2 T peanut butter 2 T carob powder
15-20 dates, softened in boiling water natural vanilla
a little water (if necessary) to aid blending
(optional: a few drops peppermint oil/essence)
Blend till all the millet is used. The millet must be very smooth. Place a layer of sliced bananas in bottom of glass dessert bowl, followed by a layer of the carob-millet mixture. Repeat, ending with a layer of millet pudding. Sprinkle with shredded coconut. For special occasions, make a generous amount of nut or other sweet cream and repeat layers of banana, millet pudding, then cream, reserving some cream for the top. Sprinkle carob powder over cream and chill. This pudding is a definite hit with everyone.
MILK TART
Crust:
Basic Pie Crust, or sprinkle base of pie dish with muesli or crumbled cookies
Filling:
Use Breakfast Butter (see Spreads) as base, but omit the turmeric and lemon juice and sweeten with honey. Pour into baked pie shell and leave to set.
OR
If you wish to bake the pie, use the following ingredients:
1 c cooked millet 1 c cold water
¼ c cashews
¼ c honey
1 T cornflour
¼ t salt (unless millet was cooked in salt water)
Blend all ingredients well together and pour into unbaked pie shell. Sprinkle with coriander or cardamom and bake at 190°C (350°F) for 30 min.
ICE-CREAM
Making ice-cream is much easier than you thought! Just peel and slice ripe bananas and freeze in plastic bags. When frozen, pour ice cold soy milk or nut milk (strained if desired) into blender and add frozen sliced bananas little by little while blender is blending. Add honey and vanilla if needed and continue blending until mixture is very thick. Can be eaten immediately or frozen slightly for later, but do not let the mixture freeze hard. For variety add a few drops of peppermint oil or add carob powder for chocolate flavour. Any other fruit (particularly apricots and strawberries) can be frozen (no need to cook) for other fruit flavours. Delicious served with hot Substitute Chocolate Sauce (see Sauces) and toasted sprinkle nuts.
PANCAKES/FLAPJACKS (CRÉPES)
As mentioned in the introduction many recipes are of such a nature that they can easily be adapted for a variety of dishes. The recipe given for Tofu Omelet (in the section under Quiches, Pies and other Tofu Dishes) can be adapted to make tender PANCAKES by adding a little water for a more fluid consistency, omitting the onion powder, garlic and half the salt and adding some sweetener. Pour a thin layer of the pancake mixture into the sprayed pan and flip over when light brown underneath. For FLAPJACKS retain the thicker consistency and drop spoonfuls into the pan. Serve with Orange Sauce or honey and nut/soy cream.
EASY PANCAKES
½ c cashews (or sunflower seeds)
¾ c white bread flour
¼ c soy flour
½ t salt
2 c water (1 ½ c if using sunflower seeds)
Alternative recipe:
2 c water
¾ c cashews or sunflower seeds 1 c rice or millet flour
1 T honey pinch of salt
Blend all ingredients together till very smooth. Use to make pancakes or flapjacks. Remember to whiz batter between each batch.
COOKIES
The ingredient which makes cookies crispy, is the fat or oil. For a crispy cookie, try the Basic Pie Crust, where the nut butter takes the place of dairy butter and free oils.
COCONUT COOKIES
2 ¾ c dates
1 ½ c boiling water 1 t salt
1 c rice flour
_ c nut or seed butter 3 c shredded coconut
Measure flour into mixing bowl and rub butter into flour. Place dates in the boiling water in blender and soak to soften. Add salt and blend. Add dates and coconut to flour and mix well. Drop spoonfuls onto sprayed cookie sheet and press one almond into each cookie. Bake at 180°C (350°F) for 15 min., or until light brown.
CAROB-OAT COOKIES
1 ½ c rolled oats 3 ripe bananas
2 T carob powder natural vanilla
½ c date butter
½ t salt
Blend rolled oats dry in blender or coffee grinder to make oat flour. Mash the bananas and combine all ingredients. Make heaps of the mixture on sprayed cookie sheet and bake at 180°C (350°F). Bake for about 15 min.
The ideas and recipes outlined above are by no means complete, but they should be comprehensive enough to provide an introduction to an alternative whole food life-style. Once the basic principles are understood and incorporated, then it is possible to glean ideas from many conventional and health orientated recipes and convert them to meet the desired criteria.