These are the nutritarian recipes we have enjoyed. They are not strictly nutritarian as they occasionally include coconut sugar, honey, agave nectar, salt and meat. He recommends you keep the meat under 10% of your calorie intake.
Nutritarian Meal Planning
I. Salads
A. dressings:
A. Healthy Girl’s Asian Low Oil Dressing
a. 1 tsp liquid aminos
b. 1 TBSP fresh ginger
c. 2 TBSP rice vinegar
d. 3 TBSP OJ
e. 1 tsp sesame oil, garlic powder, Dijon mustard
B. Tomato and Almond Butter Dressing
a. ½ c. nut butter
b. 1 c. crushed tomatoes
c. 6 cloves garlic
d. 2 TBSP balsamic vinegar
e. 2 TBSP white wine vinegar
f. ½ c. non-dairy milk
g. 1 TBSP dried onion
h. ½ tsp red pepper flakes
i. ½ tsp dried oregano
j. 2 dates
k. ¼ c. raisins
l. blend
m.
C. Cashew Salad Dressing
a. ¼ c. cashews
b. 2 TBSP chopped red onion
c. ½ c. water
d. ¼ c. balsamic vinegar
e. 2 tsp Dijon mustard
f. 1 tsp agave nectar
g. few pinches of pepper
h. blend
D. Simple Salad Dressing
a. 8 cloves garlic
b. 4 TBSP miso
c. 1 c. rice vinegar
d. blend
E. Native Food’s Mango Lime Vinaigrette
a. 1 c. mango
b. ¼ c. water
c. ¼ c. maple syrup
d. ¼ c. lemon juice
e. 1 TBSP rice wine vinegar
f. 1 ½ tsp ginger
g. 1 TBSP chia seeds
h. 1 tsp liquid aminos
i. blend
F. Dreena Burton’s Fresh Raspberry Vinaigrette
a. 1 ½ raspberries
b. 1 TBSP red wine vinegar
c. ½ tsp Dijon mustard
d. 1 TBSP liquid aminos
e. ¼ c. maple syrup or ½ c. raisins
f. 3 TBSP water
g. 1 TBSP chia seeds
h. blend
G. Dreena Burton’s Honey Mustard Vinaigrette
a. 3 ½ TBSP lemon juice
b. 1 TBSP red vinegar
c. 4 TBSP maple syrup or agave or ½ c. raisins
d. 2 TBSP mustard
e. 2 TBSP liquid aminos
f. 2 TBSP water
g. 1 TBSP chia seeds
h. blend
H. Vedged Out’s Oil Free Goddess Dressing
a. ¼ c. tahini
b. ¼ c. apple cider vinegar
c. ¼ c. braggs liquid aminos
d. 1 TBSP lemon juice
e. ½ tsp garlic powder
f. ¼ tsp onion powder
g. 1 tsp dried parsley
h. ½ c. almond milk
i. ¼- ½ tsp pepper
j. blend
I. Magical no-oil vinaigrette
a. ½ c. applesauce
b. 4 TBSP apple cider vinegar
c. 2 TBSP Balsamic vinegar
d. 2 tsp miso
e. 2 tsp Dijon mustard
f. ½ tsp cumin
g. ¼ tsp cinnamon
h. 3 TBSP maple syrup or ½ c. raisins or 3 dates
i. 2 TBSP Bragg’s Liquid Aminos
j. ¼ tsp pepper
J. Engine 2 Inspired Orange Hummus Dressing
a. 6 TBSP hummus
b. 4 TBSP balsamic vinegar
c. 1 orange, juiced
d. 2 tsp Dijon mustard
e. 1 tsp or ½” ginger
f. 2 tsp maple syrup or 2 dates
g. blend
K. Almond Sauce
1. 2 C. almonds
2. 1 ½ c. coconut milk
3. juice of 1 lemon
4. 2 cloves garlic
5. 1” fresh ginger
6. 2 TBSP liquid aminos
7. 4 dates
8. ½ tsp red pepper flakes
9. blend
L. Dijon Date Dressing
1. 1 c. water
2. 2/3 c. cashews (soaked or not)
3. 4 TBSP balsamic vinegar
4. 1 tsp Mrs. Dash
5. 2 TBSP Dijon mustard
6. 6 dates
7. 2 cloves garlic
8. blend
M.
B.
II. Vegetables
A. Sauces
A. Sauce for broiling:
a. ¼ c. liquid aminos
b. juice of 1 lemon
c. 6 dates
d. 1 inch fresh ginger
e. blend, drizzle over food, broil for 5 min. on each side. Line pan with aluminum foil
B. Garlic Sauce for Steamed Vegetables
a. 4 cloves garlic
b. 1 TBSP Dijon mustard
c. 1 TBSP nut butter
d. 1 c. walnuts
e. blend
C. Quick Hollandaise Sauce
a. 12 oz firm silken tofu
b. ¼ c. water
c. 2 TBSP lemon juice
d. 1 TBSP nutritional yeast (or less)
e. 2 TBSP sesame tahini
f. 2 tsp prepared mustard
g. 1 tsp tarragon
h. 1 TBSP liquid aminos
i. blend
D. California Creamed Sauce
a. ½ c. cashew nuts
b. ½ c. almond milk
c. 2 TBSP onion powder
d. 1 TBSP VegeBase mix
e. blend
E. Szechuan Sesame Stir Fry
a. ¼ c. sesame seeds
b. 1 c. coconut milk
c. ½ c. raisins or dates
d. ½ TBSP minced ginger
e. 4 cloves of garlic
f. ¼ tsp red pepper flakes
g. ¼ c. apple juice
h. blend
F. Basil and Spinach Pesto (so so)
a. Process: 2/3c. Almonds, 2/3 c c. pine nuts, 1 c. fresh Basil leaves (packed), 1 c. fresh spinach leaves (packed), 3 garlic cloves, 2 TBSP lemon juice, 1 c. chopped tomato, (optional: 1 tsp nutritional yeast), add water as needed.
b. Eat on bean or rice pasta, on a veggie pizza, inside pitas, with burgers, freeze in cubes and add a cube to a pan full of whatever veggies you have and a can of tomatoes or tomato sauce
G. Tahini Sauce
1. 2 cloves garlic
2. 1 tsp MatoZest
3. ½ c. Tahini
4. 1 c. water
5. juice of 2 lemons
6. 2 TBSP Bragg’s Liquid Aminos
7. blend
H.
B. Steam a vegetable, add 2 cans of beans (drained), add a sauce.
C. Steam a vegetable, sprinkle with salt
D. Raw veggies with hummus
1. Jalapeno hummus: Blend 3 c. cooked garbanzo beans or 2 15 oz cans, 4TBSP lemon or lime juice, 2 TBSP peanut butter, 1 TBSP tahini, 3 cloves garlic, 1 jalapeno chili pepper, 1 TBSP cilantro (or ½ c. fresh), 1 TBSP Bragg Liquid Aminos, 1 tsp cumin, pinch red pepper flakes, 1/ c. almond milk
2. Red- Hot Hummus: Blend 1 c. cooked chickpeas, 3 TBSP sesame seeds, 2 TBSP lemon, ½ red onion, 2 TBSP tomato paste, pinch of chili powder, add water if needed.
3. Super Simple Hummus: Blend 1 quart of cooked chickpeas, juice of 1 lemon, 1/3 sesame seeds, 3 cloves garlic, 1 tsp cumin
E. Raw veggies alone
F. Broil a vegetable in the broiler, top shelf for 5 minutes on each side
G. Tomato sauce:
a. water sautee 1 onion and 1 clove of garlic then blend
b. add 1 can of crushed tomatoes (1 lb, 12 oz), 2 tsp basil, ½ tsp salt, ¼ tsp pepper
H. Mushrooms:
a. Spray whole mushrooms with olive oil, sprinkle with Kirkland’s no salt seasoning, bake until they release their liquid, turn the oven off and let them sit to cool
b. Sautee mushrooms whole in olive oil with 1-2 tsp MatoZest sprinkled on them
I. Butternut Squash
a. Mix a quart of cooked butternut squash with a cup of Helen’s nut mix. Yum.
b.
J. Avocados:
a. fresh avocados
b. avocados fried in olive oil
c.
K. Stir fry lettuce in olive oil with Kirkland no-salt seasoning. Yum.
L.
III. Soups
A. Peach and Mango Soup
A. Boil 4 c. coconut milk with fresh ginger in a tea siv for 10 minutes. Don’t use soy milk.
B. Remove ginger
C. Blend with 2 cups mango
D. add 4 c. peaches, 2 squirts stevia and 2 TBSP of agave
E. Eat warm or cold.
B. French Onion Soup (with salt, have not found a salt free recipe yet)
A. Water sautee 3 c. onions on low heat for 30 mins.
B. Add 2 tsp salt, 2 TBSP almond flour, 4 c. vegetable stock or water
C. Bring to a boil
D. Simmer 1 hour
C. Chili: still to come
D. Lizzy’s Lentil Soup
a. Blend ½ c. lentils with kale and water
b. Add 1 c. cooked lentils
c. Heat and serve
E. Cauliflower/Potato Soup
a. water sautee 2 large onions, blend
b. add 6 c. water
c. 4 tsp salt
d. tsp garlic powder, ginger
e. ¼ tsp pepper,
f. ½ tsp nutmeg
g. 1 large cauliflower, blend when done
h. add 10-14 peeled and cubed potatoes
i. cook until potatoes are done.
F. Pumpkin Soup
a. Water sautee ¼ c. green pepper and 1 onion, add 2 TBSP almond flour and 1 TBSP Liquid Amino, blend
b. Add 2 c. water or vegetable stock
c. Add 2 c. pumpkin puree
d. Add 2 c. almond milk
e. Add 1/8 tsp thyme, ¼ tsp nutmeg, 1 tsp parsley
f. Optional, add 1 c. cooked tomatoes
g. Heat and serve
G. Basic Lentil Soup
a. Boil 6 c. water, add 4 c. carrots, ½ c. onions, 1 clove of garlic and simmer until carrots are soft, blend
b. Add 4 c. cooked lentils, 1 ½ c. crushed tomatoes, ½ c. parsley, 3 TBSP Liquid Aminos, dash of pepper and ½ tsp oregano
c. Heat and serve
H. Helen’s Minestrone
1. 2 quarts cooked corn
2. 2 quarts cooked beans
3. 2 quarts tomato sauce (add cooked spinach to tomato sauce and blend)
I. Best Ever Vegetable Soup (our favorite)
1. Cook 2 med. Onions, 1 small cabbage, 2 carrots, 2 zucchini, 2 bunches kale, in 6 c. water. Blend.
2. Add 2 (28 oz) cans of crushed tomatoes, ¼ c. Bragg’s Liquid Aminos, 1 TBSP MatoZest, 1 tsp oregano, 1 tsp oregano, ¼ tsp cayenne (or 1 capsule), ½ tsp pepper, 2 tsp basil, 1-3 potatoes, 1 quart of cooked squash, 5 cans beans (mix and match)
3. Delicious. Our favorite.
J. Southern Kale and Fennel Soup
1. 2 c. carrot juice
2. 1 ½ beet juice or low sodium vegetable juice
3. 2 ½ c. water
4. 3 zucchini
5. 2 c. fennel
6. 2 cans beans, drained
7. 3 parsnips or potatoes
8. 3 carrots
9. 1 TBSP VegiZest,
10. 1 tsp basil, thyme,
11. ¼ tsp red pepper flakes
12. ½ bunch kale
13. blend: 1 c. soup liquid, ½ bunch kale and 2 c. onions and add to soup
14. Boil then simmer until carrots are tender
15. Blend 2 c. frozen peaches and 2 c. cashews with some soup liquid and add to the soup at the end.
K.
IV. Breads
A. Oat Honey Bread
A. Mix 2. c. boiling water with 2 c. oats and let cool
B. Add: ½ c. water, ½ c. honey, 3 tsp yeast, 4 c. flour
C. Bake in bread maker on whole wheat setting
B. Helen’s Banana Bread
a. Process: 2/3 c. water, 1 TBSP chia seeds, 2 bananas, 1 c. raisins or dates, 1 c. nuts, 1 TBSP liquid aminos, 2 tsp baking powder, 1 ½ c. oat bran, ½ c. coconut sugar
b. Bake at 350 degrees for ?
C. Ezekiel 4:9 breads
D. Ezekiel 4:9 sprouted tortilla (eat with hummus and lettuce, rolled up)
E.
V. Muffins
A. Oat Bran Muffins
A. 1 ½ c. oat bran
B. 2 c. almonds
C. 1 Tbsp Chia in 1 TBSP water
D. ½ c. raisins, coconut sugar
E. 1/3 c. water
F. ½ tsp salt, cinnamon, ginger
G. 1 c. applesauce
H. 1 tsp baking powder
I. Blend in food processor, bake for 25 minutes at 400 degrees
B. Pumpkin Pie Muffins
A. 2 c. almonds (processed)
B. pinch ground cloves
C. tsp cinnamon
D. ½ tsp baking soda
E. ¼ tsp ginger, nutmeg, salt
F. ½ c. maple syrup or coconut/ date sugar
G. 2 chia eggs (2 TBSP chia, ½ c. water)
H. 1 c. pumpkin
I. Bake for 60 mins. At 350 degrees
C.
VI. Ice creams
A. Tofu yogurt pops
1. 2 boxes silken tofu, 2 tsp vanilla, 12 banana, 20 strawberries, 5 squirts stevia, ¼ c. maple syrup
2. Put in ice pop molds or eat as a yogurt
B.
VII. Puddings
A. tofu yogurt:
A. 1 box silken tofu
B. 1 banana
C. 10 strawberries
D. 2 ½ squirts of stevia
E. 1-2 TBSP maple syrup
F. excellent as a pudding or as an ice pop
B.
VIII. Cereals
A. Nutmix Granola
a. 6 cuts of my nut mix (almonds, cashews, walnuts, raisins, shredded coconut)
b. 6 tsp ginger, cinnamon, nutmeg
c. 12 c. oats
d. Mix the above, drizzle with agave nectar and bake at 170 degrees for 3 hours.
B. Dr. Fuhrman’s Fruit, nuts and veggie breakfast
1. Combine: 1 c. blueberries, 1 c. strawberries/ sliced, 2-3 apples, 1 orange, ¼ c. chopped walnuts
2. Blend sauce: ½ c. cashews, ½ c. almond milk, 3 dates
3. Add sauce to fruit.
4. Optional: add cucumbers and fennel pieces
C.
IX. Bars
A. Chocolate Coconut Bars/Cookies
A. 1/8 c. cocoa powder
B. 1 c. shredded coconut
C. ½ c. raisins or dates
D. ¼ c. applesauce
E. 1 c. oats
F. ¼ c. honey or maple syrup or agave
G. ½ c. chopped almonds
H. ¼ tsp vanilla
I. ½ tsp coffee
J. Spread on cookie sheet. Bake for 10-15 mins. Burns easily
B. Pumpkin Blondie Bars (or muffins)
a. ½ c. applesauce
b. ½ c. date sugar
c. 1 tsp cinnamon
d. 1 chia egg ( 1 TBSP chia, ¼ c. water)
e. ½ c. pumpkin, 1 tsp vanilla,
f. ¾ c. almond flour
g. Bake at 350 degrees for 50 minutes
h. Delicious
C. Homemade Cereal Bars:
a. Process: 1 ½ c. dates or raisins, 1 ½ c. figs or prunes, 1 chopped apple, 1 TBSP cinnamon, ¼ c. cocoa powder, 2 c. coconut milk, 1 c. nuts, 1 c. coconut flakes
b. Mix above mixture and 5 c. oats
c. Pat down on parchment paper on a cookie sheet (or 2)
d. Bake at 170 degrees for 4 hours
D.
X. Cookies
A. Guilt-free cookies
a. 3 mashed bananas
b. ½ c. applesauce
c. ¼ c. coconut milk
d. 1 tsp vanilla
e. 1 tsp cinnamon
f. ½ c. raisins
g. 2 c. oats
h. ½ c. coconut sugar
i. Mix, drop by spoonfuls on parchment paper on a cookie sheet.
j. Bake for 20 min. at 350 degrees
k. Squish down with a for and bake for another 10 min.
l. Dehydrate for 170 degrees for 4 hours
B.
XI. Nuts:
A. Soak 4 cups of nuts or seeds (pumpkin seeds, ) in water overnight. Drain, bake at 170 degrees for 12-24 hours (option, add 1 TBSP salt and 1 tsp cayenne pepper to the water…pepitas) option 2: add 2 tsp salt to the water
B. Helen’s nut mix: 1 c. almonds, 1 c. walnuts,, 1 c. cashews, 1 c. raisins, ½ c. shredded coconut (all preferably raw)
C.
XII. Snacks
A. Fresh fruit: apples, oranges, clementines, watermelon, strawberries, blueberries, grapes, kiwi, cantaloupe, nectarines, peaches, pears, mandarin oranges, pineapple, bananas, cherries, grapefruit in a bowl with 1 squirt of stevia, mangos, canned peaches- rinsed,
B. Raw veggies: sliced peppers, carrots, cucumbers, cherry tomatoes, broccoli, celery, cabbage… with or without hummus
C. Wasa crackers, w/ peanut butter and/or jelly, w/ hummus, w/ tomato sauce and soy mozzarella (baked)
D. Tofu yogurt
E. New potatoes, cold in the fridge, for snacking. Dip in hummus, salsa or ketchup
F. Whole grain Snyders pretzels
G. Whole grain Barbara’s Raspberry Newtons
H. Chips: Guiltless Gourmet chips, or make your own out of pita bread or corn tortillas. Dip in salsa
I. Sliced tomatoes with balsamic vinegar and cilantro… keep in fridge for a snack
J. Leftover corn on the cob, cold
K. Canned fruit in it’s own juice
L. Homemade trail mix: 2 c. Cheerios, ½ c. oats, ½ c. chopped dates, ¼ c. raisins, ¼ c. chopped walnuts, ¼ c. chopped almonds
M. Rip’s Big Bowl (still to come) for breakfast
N. Salad w/ 2 or 3 sliced veggies and homemade dressing
O. Frozen grapes
P. Fry a banana in coconut oil, sprinkle/ roll with shredded coconut…yum.
Q. Brown Rice Cakes (plain or with peanut butter and fruit spread- Wegman’s Sugar free fruit spread)
R. Shelled raw peanuts from Patel’s
S. Popcorn (air popped)
T.
XIII. Milk
A. Coconut Milk
A. Blend 1 c. grated coconut with 4 c. boiling water for 5 minutes
B. Let it sit for 10 minutes
C. Blend again
D. Strain through nut milk bag (get on ebay)
E. Make 2 recipes, then use the left-over coconut from the 2 batches with 4 more cups of boiling water to make another batch. Mix it all together. Store in ½ gallon Mason jars in the fridge.
F. Put in fridge overnight, skim off coconut butter off the top of the milk
B. Almond Milk
a. Blend 2 c. soaked almonds with a quart of water
b. Add 2 dates or 1 TBSP sweetener
c. Add 2 TBSP nutritional essentials protein, vanilla
d. small pinch of salt
e. Little bit of vanilla
C.
XIV. Candy
A. Chocolate
a. Melt in the microwave for 2 minutes: 1 c. coconut butter
b. Add: 1 c. cocoa powder, 1 tsp vanilla, 1/3 c. coconut sugar, 1/3 c. coconut milk (can leave the coconut milk out for dark chocolate) Can use chocolate molds.
c. Spread on a plate on parchment paper
d. Cool in fridge
e. Break into pieces
B. Peanut Butter Candy
a. Mix peanut butter, honey and Ezekiel cereal
b. Warm in the microwave
c. Make into little balls and refrigerate
C.
XV. Cakes
A. Gingerbread Cake
A. blend :
a. ½ c. raisins
b. 1 c. walnuts, applesauce, pineapple
c. 1 banana
d. 5 dates
B. add spices:
a. 1 tsp nutmeg, baking powder
b. 2 tsp cinnamon, baking soda
c. 3 tsp ginger
C. Add 1 c. spelt flour
D. Bake at 350 degrees for 50 minutes
B.
XVI. Starch: Rice/ Quinoa/ potato/ corn dishes
A. Karen’s Dish
A. 1 c. cooked quinoa
B. 12 oz salsa (blended)
C. 28 oz. canned tomatoes
D. 1 onion, sautéed and blended
E. mix, heat and serve
B. Add a baked or steamed yam or white potato to a meal
C. Add brown rice, barley, quinoa or kasha (buckwheat groats) made in the rice maker, to a meal
D. Add a whole grain bread or tortilla to a meal
E. Baked potatoes (drizzle a little olive oil on it, a little salt)
F. Boiled potatoes (toss in a little olive oil and salt)
G. Cook frozen corn, drain and sprinkle with butter buds
H. Cook corn on the cob
I. Wild Rice
a. tntwildrice.com sells Broken Wild Rice, Brown &Wild Rice, Minnesota Long grain Wild Rice, 100 % Natural Lake Rice, Jumbo Wild Rice and Premium Indian Hand Parched Wild Rice
b. Uncle Ben’s Wild Rice (has salt)
J. Sweet Potato fries (sweet potato strips with olive oil, baked at 425 degrees until crispy
K. Oven fries (potato strips with olive oil, baked at 425 degrees until crispy)
L. Brown rice sautéed in olive oil with Kirkland no salt seasoning
M. Baked sweet potatoes
N. Oatmeal or steel cut oats, made in rice cooker (add rice milk and coconut sugar)
O. Helen’s potatoes
a. Slice a baked potato and leftover potato skins
b. sautee in olive oil and Kirkland no salt seasoning
c. yum
P.
XVII. Gravy
A. Creamy Mushroom gravy for potatoes
A. sautee 1 . mushrooms and ½ c. onion
B. puree with 1 ½ c. cooked white beans and ½ c. water
C. 1 TBSP MatoZest
D. ¼ tsp pepper
E. Add water for consistency
B.
XVIII. Chicken
A. Indian Chicken
a. Brown chicken in a little olive oil and place in a casserole dish
b. Water sautee 2 onions then blend. Add 3 TBSP almond flour, 2 TBSP curry, 1 tsp ginger, ¼- ½ cup Liquid Aminos, 1/3 c. honey, 3 c. water or vegetable broth. Pour over the chicken.
c. Bake for 1 hour at 350 degrees
d. Serve over rice, barley or quinoa
B. Honey Baked Chicken
a. Brown the chicken in a little olive oil and place in a casserole
b. Mix ½ c. applesauce, 1/3 c. honey, 2 TBSP mustard, 2 TBSP Liquid Aminos, 1 tsp curry powder and pour over chicken
c. Bake in a covered baking dish at 350 degrees for 1 ½ hours
C. Chicken Breast sprinkled with Chef Paul Prudhomme’s Magic Seven Herb Spice. Bake at 425 degrees for 15 minutes on each side.
D. Home-made Chicken nuggets
E.
XIX. Fish
A. Sautee Telapia in a little olive oil, sprinkled with Kirkland, no salt seasoning, 3 min. on each side
B. Broiled Telapia:
1. Make the sauce: Sauce for broiling:
a. ¼ c. liquid aminos
b. juice of 1 lemon
c. 6 dates
d. 1 inch fresh ginger
e. blend,
2. Line pan with aluminum foil
3. Drizzle over Telapia, broil for 5 min. on each side.
XX. Beef
A. Taco meat:
A. ground beef mixed with California Cream Sauce
B. Slowly increase tofu, textured vegetable protein chunks, cauliflower, or potatoes and decrease ground beef
B. Gluten Free Yam Potato Black Bean Burgers
1. shred in processor: 1 carrot, 2 small sweet potatoes or 1 can pumpkin, 1 celery or 1 zucchini, 6 cloves garlic, 3 large onions,
2. set aside in a large container
3. Pulse in processor: ¾ c. walnuts until smooth
4. Add: 1 can black beans, drained and pulse until chopped
5. combine #1 and #3 and add spices: 1 tsp paprika, ¼ -1/2 tsp chili powder, ¼ tsp salt, TBSP Bragg’s Liquid Aminos, ½ tsp pepper
6. Optional: add 1 hamburger patty to every 2 scoops of mix
7. Option 2: cook over low heat for 30 minutes for taco meat to eat in taco shells with rice/ quinoa, etc.
8. Option 3: Drop with ice cream scoop on parchment paper on a tray and bake at 400 degrees for 40 minutes
9. Option 4: Eat on whole grain hamburger buns with hummus, ketchup, pickles, lettuce and tomatoes
10. Option 5: serve over rice
11. Option 6: put in tomato sauce like meat balls
12. Option 7: serve wrapped in lettuce leaves
C.
XXI. Smoothies:
A. David’s Breakfast smoothie:
A. 40 oz water
B. 3 cups frozen fruit
C. 4 squirts stevia
D. 3 big handfuls spinach
E. 3 squirts flax oil
F. 3 TBSP ground flax seed
G. 3 TBSP chia seeds
H. 3 TBSP liquid calcium/magnesium
I. 1 banana
B. Helen’s Breakfast smoothie:
A. 40 oz water
B. 3 cups frozen fruit
C. 4 squirts stevia
D. 3 big handfuls spinach
E. 3 big handfuls organic greens
F. 3 TBSP chia seeds
G. 1 banana
H. 3 handfuls beets
C. Pumpkin Pie Protein Smoothie:
A. ¼ c. water, almond milk, coconut milk
B. 1 scoop protein powder
C. ½ c. pumpkin puree
D. ½ tsp pumpkin spice
E. 4 ice cubes
F. Blend
D. Orange smoothie:
a. Juice of 1 orange, 4 ice cubes, 1 squirt of stevia
b. Slowly add greens, apple sauce, chia seeds, etc.
E.
XXII. Crisps:
A. Almond, Pineapple, Apple Crisp
A. 2 c. almond flour
B. 8 oz crushed pineapple
C. 1 large banana
D. ½ chopped apple
E. ¼ c. raw walnuts
F. 3 chia eggs (3 TBSP chia, ¾ c. water)
G. ½ tsp baking soda
H. ¼ c. blueberries
I. ½ c. date sugar
J. ¼ c. water
K. Bake for 30 mins at 350 degrees
B. Blueberry Crisp
a. Combine: 1 banana, 1 c. frozen blueberries, ¼ c. oats, 1 TBSP raisins, 1/8 tsp vanilla. Microwave for 3 minutes
b. Add ¼ c. chopped almonds, ¼ c. shredded coconut, ¼ tsp cinnamon
c. Microwave again for 1-2 minutes
d. Yum
C.
XXIII. Pies
A. Raw Vegan Pumpkin Pie (chill at least 6 hours)
1. Crust:
a. 1 ½ c. almonds
b. 2/3 c. raisins
c. ¼ c. shredded coconut
d. 2 tsp vanilla
2. Filling:
e. 2 c. cooked pumpkin or butternut squash
f. ¾ c. dates
g. 1 squirt stevia
h. ¼ c. maple syrup
i. 5 TBSP almond milk
j. 1 tsp Pumpkin Pie spice
k. 2 tsp vanilla
l. ½ c. applesauce
m. Optional: freeze filling in ice pops
B.
XXIV. Beans
A. Add canned or home-cooked beans to anything
B. Helen’s Beans (have not found a way to cook them without salt…)
a. Sprout beans
b. Cover with water and bring to a boil, then simmer for hours until soft and a nice gravy forms, stirring occasionally. Add water as needed to keep them covered.
c. In a separate pan, water sautee 8 onions and 8 cloves of garlic, then blend and add to the beans
d. Add 8 tsp salt and 2 tsp pepper
C. Mix cooked brown rice, cooked beans, hummus, cooked mushrooms and cooked broccoli, heat and enjoy.
D. Helen’s Lentil Chile: 1 quart tomato sauce with 1 quart my cooked lentils. Yum.
E.
F. Add steamed tempeh or prepared seitan or baked tofu to a meal
G. Scrambled tofu (eggs)
H. Sprout beans: soak them in water overnight, drain and let sit in a siv, covered with a cloth, rinse them 1-3 times a day until you see sprouts, usually in 1-3 days, then cook them
XXV. Dinner ideas
A. 1 spaghetti squash, baked and shredded, mixed with 2 quarts tomato sauce and 1 large bag of cooked Brussels Sprouts (from Wegmans’)
B. Steam a vegetable, add a can of drained beans, a sauce and some cooked brown rice. Use a different sauce each night. Vary the vegetables and the starches.
C. Stir-fry in olive oil: onion, brown rice, beans, spinach and Kirkland no salt seasoning.
D. Stir-fry in olive oil: beans and a sliced baked potato and Kirkland no salt seasoning.
E. Brown rice and Helen’s beans
F. Stir-fry with olive oil: cooked green beans, can of tuna (drained), cooked rice or barley, lots of Kirkland no salt seasoning
G. Barley with tomato sauce
H.
XXVI. Drinks
A. Chickory Root tea with 1 TBSP cocoa powder, 2 squirts of stevia and a dash of vanilla (optional, add a TBSP of chia seeds)
B. Sugar-free gingerale (makes 2 quarts)
a. Boil 10 c. water with 1 tea strainer full of sliced ginger, cook for 10 minutes.
b. Remove the ginger. Add 2 TBSP vanilla and Juice of 1 lemon. Let cool and store in the fridge.
c. To drink: mix about ½ c. of liquid in a cup with 8 oz seltzer and 2 squirts stevia.
C. Blend 2 TBSP Dandy Blend, 1 c. coconut milk, 3 squirts of stevia, 4 ice cubes. Optional: add 1 TBSP chia seeds.
D. Hot rice milk, 1 TBSP cocoa powder, 2 squirts stevia
E.
XXVII. Conversions:
A.
Fresh Dried
2 tsp basil
1 tsp dried
1 fresh bay leaf
2 dried leaves
3 tsp cilantro
1 tsp dried
3 tsp dill
1 tsp dried
1 clove garlic
1/8- ¼ tsp powder
1 medium onion
1 tsp onion powder
1 TBSP oregano
1 tsp dried
2 tsp finely chopped parsley or 3 sprigs
1 tsp dried
1 TBSP rosemary or 1 sprig
1 tsp dried
7 leaves sage or 2 tsp minced
1 tsp dried
3 tsp fresh tarragon
1 tsp dried
1 TBSP thyme or 6 sprigs
¾ tsp ground thyme
XXVIII.
Nutritarian Meal Planning
I. Salads
A. dressings:
A. Healthy Girl’s Asian Low Oil Dressing
a. 1 tsp liquid aminos
b. 1 TBSP fresh ginger
c. 2 TBSP rice vinegar
d. 3 TBSP OJ
e. 1 tsp sesame oil, garlic powder, Dijon mustard
B. Tomato and Almond Butter Dressing
a. ½ c. nut butter
b. 1 c. crushed tomatoes
c. 6 cloves garlic
d. 2 TBSP balsamic vinegar
e. 2 TBSP white wine vinegar
f. ½ c. non-dairy milk
g. 1 TBSP dried onion
h. ½ tsp red pepper flakes
i. ½ tsp dried oregano
j. 2 dates
k. ¼ c. raisins
l. blend
m.
C. Cashew Salad Dressing
a. ¼ c. cashews
b. 2 TBSP chopped red onion
c. ½ c. water
d. ¼ c. balsamic vinegar
e. 2 tsp Dijon mustard
f. 1 tsp agave nectar
g. few pinches of pepper
h. blend
D. Simple Salad Dressing
a. 8 cloves garlic
b. 4 TBSP miso
c. 1 c. rice vinegar
d. blend
E. Native Food’s Mango Lime Vinaigrette
a. 1 c. mango
b. ¼ c. water
c. ¼ c. maple syrup
d. ¼ c. lemon juice
e. 1 TBSP rice wine vinegar
f. 1 ½ tsp ginger
g. 1 TBSP chia seeds
h. 1 tsp liquid aminos
i. blend
F. Dreena Burton’s Fresh Raspberry Vinaigrette
a. 1 ½ raspberries
b. 1 TBSP red wine vinegar
c. ½ tsp Dijon mustard
d. 1 TBSP liquid aminos
e. ¼ c. maple syrup or ½ c. raisins
f. 3 TBSP water
g. 1 TBSP chia seeds
h. blend
G. Dreena Burton’s Honey Mustard Vinaigrette
a. 3 ½ TBSP lemon juice
b. 1 TBSP red vinegar
c. 4 TBSP maple syrup or agave or ½ c. raisins
d. 2 TBSP mustard
e. 2 TBSP liquid aminos
f. 2 TBSP water
g. 1 TBSP chia seeds
h. blend
H. Vedged Out’s Oil Free Goddess Dressing
a. ¼ c. tahini
b. ¼ c. apple cider vinegar
c. ¼ c. braggs liquid aminos
d. 1 TBSP lemon juice
e. ½ tsp garlic powder
f. ¼ tsp onion powder
g. 1 tsp dried parsley
h. ½ c. almond milk
i. ¼- ½ tsp pepper
j. blend
I. Magical no-oil vinaigrette
a. ½ c. applesauce
b. 4 TBSP apple cider vinegar
c. 2 TBSP Balsamic vinegar
d. 2 tsp miso
e. 2 tsp Dijon mustard
f. ½ tsp cumin
g. ¼ tsp cinnamon
h. 3 TBSP maple syrup or ½ c. raisins or 3 dates
i. 2 TBSP Bragg’s Liquid Aminos
j. ¼ tsp pepper
J. Engine 2 Inspired Orange Hummus Dressing
a. 6 TBSP hummus
b. 4 TBSP balsamic vinegar
c. 1 orange, juiced
d. 2 tsp Dijon mustard
e. 1 tsp or ½” ginger
f. 2 tsp maple syrup or 2 dates
g. blend
K. Almond Sauce
1. 2 C. almonds
2. 1 ½ c. coconut milk
3. juice of 1 lemon
4. 2 cloves garlic
5. 1” fresh ginger
6. 2 TBSP liquid aminos
7. 4 dates
8. ½ tsp red pepper flakes
9. blend
L. Dijon Date Dressing
1. 1 c. water
2. 2/3 c. cashews (soaked or not)
3. 4 TBSP balsamic vinegar
4. 1 tsp Mrs. Dash
5. 2 TBSP Dijon mustard
6. 6 dates
7. 2 cloves garlic
8. blend
M.
B.
II. Vegetables
A. Sauces
A. Sauce for broiling:
a. ¼ c. liquid aminos
b. juice of 1 lemon
c. 6 dates
d. 1 inch fresh ginger
e. blend, drizzle over food, broil for 5 min. on each side. Line pan with aluminum foil
B. Garlic Sauce for Steamed Vegetables
a. 4 cloves garlic
b. 1 TBSP Dijon mustard
c. 1 TBSP nut butter
d. 1 c. walnuts
e. blend
C. Quick Hollandaise Sauce
a. 12 oz firm silken tofu
b. ¼ c. water
c. 2 TBSP lemon juice
d. 1 TBSP nutritional yeast (or less)
e. 2 TBSP sesame tahini
f. 2 tsp prepared mustard
g. 1 tsp tarragon
h. 1 TBSP liquid aminos
i. blend
D. California Creamed Sauce
a. ½ c. cashew nuts
b. ½ c. almond milk
c. 2 TBSP onion powder
d. 1 TBSP VegeBase mix
e. blend
E. Szechuan Sesame Stir Fry
a. ¼ c. sesame seeds
b. 1 c. coconut milk
c. ½ c. raisins or dates
d. ½ TBSP minced ginger
e. 4 cloves of garlic
f. ¼ tsp red pepper flakes
g. ¼ c. apple juice
h. blend
F. Basil and Spinach Pesto (so so)
a. Process: 2/3c. Almonds, 2/3 c c. pine nuts, 1 c. fresh Basil leaves (packed), 1 c. fresh spinach leaves (packed), 3 garlic cloves, 2 TBSP lemon juice, 1 c. chopped tomato, (optional: 1 tsp nutritional yeast), add water as needed.
b. Eat on bean or rice pasta, on a veggie pizza, inside pitas, with burgers, freeze in cubes and add a cube to a pan full of whatever veggies you have and a can of tomatoes or tomato sauce
G. Tahini Sauce
1. 2 cloves garlic
2. 1 tsp MatoZest
3. ½ c. Tahini
4. 1 c. water
5. juice of 2 lemons
6. 2 TBSP Bragg’s Liquid Aminos
7. blend
H.
B. Steam a vegetable, add 2 cans of beans (drained), add a sauce.
C. Steam a vegetable, sprinkle with salt
D. Raw veggies with hummus
1. Jalapeno hummus: Blend 3 c. cooked garbanzo beans or 2 15 oz cans, 4TBSP lemon or lime juice, 2 TBSP peanut butter, 1 TBSP tahini, 3 cloves garlic, 1 jalapeno chili pepper, 1 TBSP cilantro (or ½ c. fresh), 1 TBSP Bragg Liquid Aminos, 1 tsp cumin, pinch red pepper flakes, 1/ c. almond milk
2. Red- Hot Hummus: Blend 1 c. cooked chickpeas, 3 TBSP sesame seeds, 2 TBSP lemon, ½ red onion, 2 TBSP tomato paste, pinch of chili powder, add water if needed.
3. Super Simple Hummus: Blend 1 quart of cooked chickpeas, juice of 1 lemon, 1/3 sesame seeds, 3 cloves garlic, 1 tsp cumin
E. Raw veggies alone
F. Broil a vegetable in the broiler, top shelf for 5 minutes on each side
G. Tomato sauce:
a. water sautee 1 onion and 1 clove of garlic then blend
b. add 1 can of crushed tomatoes (1 lb, 12 oz), 2 tsp basil, ½ tsp salt, ¼ tsp pepper
H. Mushrooms:
a. Spray whole mushrooms with olive oil, sprinkle with Kirkland’s no salt seasoning, bake until they release their liquid, turn the oven off and let them sit to cool
b. Sautee mushrooms whole in olive oil with 1-2 tsp MatoZest sprinkled on them
I. Butternut Squash
a. Mix a quart of cooked butternut squash with a cup of Helen’s nut mix. Yum.
b.
J. Avocados:
a. fresh avocados
b. avocados fried in olive oil
c.
K. Stir fry lettuce in olive oil with Kirkland no-salt seasoning. Yum.
L.
III. Soups
A. Peach and Mango Soup
A. Boil 4 c. coconut milk with fresh ginger in a tea siv for 10 minutes. Don’t use soy milk.
B. Remove ginger
C. Blend with 2 cups mango
D. add 4 c. peaches, 2 squirts stevia and 2 TBSP of agave
E. Eat warm or cold.
B. French Onion Soup (with salt, have not found a salt free recipe yet)
A. Water sautee 3 c. onions on low heat for 30 mins.
B. Add 2 tsp salt, 2 TBSP almond flour, 4 c. vegetable stock or water
C. Bring to a boil
D. Simmer 1 hour
C. Chili: still to come
D. Lizzy’s Lentil Soup
a. Blend ½ c. lentils with kale and water
b. Add 1 c. cooked lentils
c. Heat and serve
E. Cauliflower/Potato Soup
a. water sautee 2 large onions, blend
b. add 6 c. water
c. 4 tsp salt
d. tsp garlic powder, ginger
e. ¼ tsp pepper,
f. ½ tsp nutmeg
g. 1 large cauliflower, blend when done
h. add 10-14 peeled and cubed potatoes
i. cook until potatoes are done.
F. Pumpkin Soup
a. Water sautee ¼ c. green pepper and 1 onion, add 2 TBSP almond flour and 1 TBSP Liquid Amino, blend
b. Add 2 c. water or vegetable stock
c. Add 2 c. pumpkin puree
d. Add 2 c. almond milk
e. Add 1/8 tsp thyme, ¼ tsp nutmeg, 1 tsp parsley
f. Optional, add 1 c. cooked tomatoes
g. Heat and serve
G. Basic Lentil Soup
a. Boil 6 c. water, add 4 c. carrots, ½ c. onions, 1 clove of garlic and simmer until carrots are soft, blend
b. Add 4 c. cooked lentils, 1 ½ c. crushed tomatoes, ½ c. parsley, 3 TBSP Liquid Aminos, dash of pepper and ½ tsp oregano
c. Heat and serve
H. Helen’s Minestrone
1. 2 quarts cooked corn
2. 2 quarts cooked beans
3. 2 quarts tomato sauce (add cooked spinach to tomato sauce and blend)
I. Best Ever Vegetable Soup (our favorite)
1. Cook 2 med. Onions, 1 small cabbage, 2 carrots, 2 zucchini, 2 bunches kale, in 6 c. water. Blend.
2. Add 2 (28 oz) cans of crushed tomatoes, ¼ c. Bragg’s Liquid Aminos, 1 TBSP MatoZest, 1 tsp oregano, 1 tsp oregano, ¼ tsp cayenne (or 1 capsule), ½ tsp pepper, 2 tsp basil, 1-3 potatoes, 1 quart of cooked squash, 5 cans beans (mix and match)
3. Delicious. Our favorite.
J. Southern Kale and Fennel Soup
1. 2 c. carrot juice
2. 1 ½ beet juice or low sodium vegetable juice
3. 2 ½ c. water
4. 3 zucchini
5. 2 c. fennel
6. 2 cans beans, drained
7. 3 parsnips or potatoes
8. 3 carrots
9. 1 TBSP VegiZest,
10. 1 tsp basil, thyme,
11. ¼ tsp red pepper flakes
12. ½ bunch kale
13. blend: 1 c. soup liquid, ½ bunch kale and 2 c. onions and add to soup
14. Boil then simmer until carrots are tender
15. Blend 2 c. frozen peaches and 2 c. cashews with some soup liquid and add to the soup at the end.
K.
IV. Breads
A. Oat Honey Bread
A. Mix 2. c. boiling water with 2 c. oats and let cool
B. Add: ½ c. water, ½ c. honey, 3 tsp yeast, 4 c. flour
C. Bake in bread maker on whole wheat setting
B. Helen’s Banana Bread
a. Process: 2/3 c. water, 1 TBSP chia seeds, 2 bananas, 1 c. raisins or dates, 1 c. nuts, 1 TBSP liquid aminos, 2 tsp baking powder, 1 ½ c. oat bran, ½ c. coconut sugar
b. Bake at 350 degrees for ?
C. Ezekiel 4:9 breads
D. Ezekiel 4:9 sprouted tortilla (eat with hummus and lettuce, rolled up)
E.
V. Muffins
A. Oat Bran Muffins
A. 1 ½ c. oat bran
B. 2 c. almonds
C. 1 Tbsp Chia in 1 TBSP water
D. ½ c. raisins, coconut sugar
E. 1/3 c. water
F. ½ tsp salt, cinnamon, ginger
G. 1 c. applesauce
H. 1 tsp baking powder
I. Blend in food processor, bake for 25 minutes at 400 degrees
B. Pumpkin Pie Muffins
A. 2 c. almonds (processed)
B. pinch ground cloves
C. tsp cinnamon
D. ½ tsp baking soda
E. ¼ tsp ginger, nutmeg, salt
F. ½ c. maple syrup or coconut/ date sugar
G. 2 chia eggs (2 TBSP chia, ½ c. water)
H. 1 c. pumpkin
I. Bake for 60 mins. At 350 degrees
C.
VI. Ice creams
A. Tofu yogurt pops
1. 2 boxes silken tofu, 2 tsp vanilla, 12 banana, 20 strawberries, 5 squirts stevia, ¼ c. maple syrup
2. Put in ice pop molds or eat as a yogurt
B.
VII. Puddings
A. tofu yogurt:
A. 1 box silken tofu
B. 1 banana
C. 10 strawberries
D. 2 ½ squirts of stevia
E. 1-2 TBSP maple syrup
F. excellent as a pudding or as an ice pop
B.
VIII. Cereals
A. Nutmix Granola
a. 6 cuts of my nut mix (almonds, cashews, walnuts, raisins, shredded coconut)
b. 6 tsp ginger, cinnamon, nutmeg
c. 12 c. oats
d. Mix the above, drizzle with agave nectar and bake at 170 degrees for 3 hours.
B. Dr. Fuhrman’s Fruit, nuts and veggie breakfast
1. Combine: 1 c. blueberries, 1 c. strawberries/ sliced, 2-3 apples, 1 orange, ¼ c. chopped walnuts
2. Blend sauce: ½ c. cashews, ½ c. almond milk, 3 dates
3. Add sauce to fruit.
4. Optional: add cucumbers and fennel pieces
C.
IX. Bars
A. Chocolate Coconut Bars/Cookies
A. 1/8 c. cocoa powder
B. 1 c. shredded coconut
C. ½ c. raisins or dates
D. ¼ c. applesauce
E. 1 c. oats
F. ¼ c. honey or maple syrup or agave
G. ½ c. chopped almonds
H. ¼ tsp vanilla
I. ½ tsp coffee
J. Spread on cookie sheet. Bake for 10-15 mins. Burns easily
B. Pumpkin Blondie Bars (or muffins)
a. ½ c. applesauce
b. ½ c. date sugar
c. 1 tsp cinnamon
d. 1 chia egg ( 1 TBSP chia, ¼ c. water)
e. ½ c. pumpkin, 1 tsp vanilla,
f. ¾ c. almond flour
g. Bake at 350 degrees for 50 minutes
h. Delicious
C. Homemade Cereal Bars:
a. Process: 1 ½ c. dates or raisins, 1 ½ c. figs or prunes, 1 chopped apple, 1 TBSP cinnamon, ¼ c. cocoa powder, 2 c. coconut milk, 1 c. nuts, 1 c. coconut flakes
b. Mix above mixture and 5 c. oats
c. Pat down on parchment paper on a cookie sheet (or 2)
d. Bake at 170 degrees for 4 hours
D.
X. Cookies
A. Guilt-free cookies
a. 3 mashed bananas
b. ½ c. applesauce
c. ¼ c. coconut milk
d. 1 tsp vanilla
e. 1 tsp cinnamon
f. ½ c. raisins
g. 2 c. oats
h. ½ c. coconut sugar
i. Mix, drop by spoonfuls on parchment paper on a cookie sheet.
j. Bake for 20 min. at 350 degrees
k. Squish down with a for and bake for another 10 min.
l. Dehydrate for 170 degrees for 4 hours
B.
XI. Nuts:
A. Soak 4 cups of nuts or seeds (pumpkin seeds, ) in water overnight. Drain, bake at 170 degrees for 12-24 hours (option, add 1 TBSP salt and 1 tsp cayenne pepper to the water…pepitas) option 2: add 2 tsp salt to the water
B. Helen’s nut mix: 1 c. almonds, 1 c. walnuts,, 1 c. cashews, 1 c. raisins, ½ c. shredded coconut (all preferably raw)
C.
XII. Snacks
A. Fresh fruit: apples, oranges, clementines, watermelon, strawberries, blueberries, grapes, kiwi, cantaloupe, nectarines, peaches, pears, mandarin oranges, pineapple, bananas, cherries, grapefruit in a bowl with 1 squirt of stevia, mangos, canned peaches- rinsed,
B. Raw veggies: sliced peppers, carrots, cucumbers, cherry tomatoes, broccoli, celery, cabbage… with or without hummus
C. Wasa crackers, w/ peanut butter and/or jelly, w/ hummus, w/ tomato sauce and soy mozzarella (baked)
D. Tofu yogurt
E. New potatoes, cold in the fridge, for snacking. Dip in hummus, salsa or ketchup
F. Whole grain Snyders pretzels
G. Whole grain Barbara’s Raspberry Newtons
H. Chips: Guiltless Gourmet chips, or make your own out of pita bread or corn tortillas. Dip in salsa
I. Sliced tomatoes with balsamic vinegar and cilantro… keep in fridge for a snack
J. Leftover corn on the cob, cold
K. Canned fruit in it’s own juice
L. Homemade trail mix: 2 c. Cheerios, ½ c. oats, ½ c. chopped dates, ¼ c. raisins, ¼ c. chopped walnuts, ¼ c. chopped almonds
M. Rip’s Big Bowl (still to come) for breakfast
N. Salad w/ 2 or 3 sliced veggies and homemade dressing
O. Frozen grapes
P. Fry a banana in coconut oil, sprinkle/ roll with shredded coconut…yum.
Q. Brown Rice Cakes (plain or with peanut butter and fruit spread- Wegman’s Sugar free fruit spread)
R. Shelled raw peanuts from Patel’s
S. Popcorn (air popped)
T.
XIII. Milk
A. Coconut Milk
A. Blend 1 c. grated coconut with 4 c. boiling water for 5 minutes
B. Let it sit for 10 minutes
C. Blend again
D. Strain through nut milk bag (get on ebay)
E. Make 2 recipes, then use the left-over coconut from the 2 batches with 4 more cups of boiling water to make another batch. Mix it all together. Store in ½ gallon Mason jars in the fridge.
F. Put in fridge overnight, skim off coconut butter off the top of the milk
B. Almond Milk
a. Blend 2 c. soaked almonds with a quart of water
b. Add 2 dates or 1 TBSP sweetener
c. Add 2 TBSP nutritional essentials protein, vanilla
d. small pinch of salt
e. Little bit of vanilla
C.
XIV. Candy
A. Chocolate
a. Melt in the microwave for 2 minutes: 1 c. coconut butter
b. Add: 1 c. cocoa powder, 1 tsp vanilla, 1/3 c. coconut sugar, 1/3 c. coconut milk (can leave the coconut milk out for dark chocolate) Can use chocolate molds.
c. Spread on a plate on parchment paper
d. Cool in fridge
e. Break into pieces
B. Peanut Butter Candy
a. Mix peanut butter, honey and Ezekiel cereal
b. Warm in the microwave
c. Make into little balls and refrigerate
C.
XV. Cakes
A. Gingerbread Cake
A. blend :
a. ½ c. raisins
b. 1 c. walnuts, applesauce, pineapple
c. 1 banana
d. 5 dates
B. add spices:
a. 1 tsp nutmeg, baking powder
b. 2 tsp cinnamon, baking soda
c. 3 tsp ginger
C. Add 1 c. spelt flour
D. Bake at 350 degrees for 50 minutes
B.
XVI. Starch: Rice/ Quinoa/ potato/ corn dishes
A. Karen’s Dish
A. 1 c. cooked quinoa
B. 12 oz salsa (blended)
C. 28 oz. canned tomatoes
D. 1 onion, sautéed and blended
E. mix, heat and serve
B. Add a baked or steamed yam or white potato to a meal
C. Add brown rice, barley, quinoa or kasha (buckwheat groats) made in the rice maker, to a meal
D. Add a whole grain bread or tortilla to a meal
E. Baked potatoes (drizzle a little olive oil on it, a little salt)
F. Boiled potatoes (toss in a little olive oil and salt)
G. Cook frozen corn, drain and sprinkle with butter buds
H. Cook corn on the cob
I. Wild Rice
a. tntwildrice.com sells Broken Wild Rice, Brown &Wild Rice, Minnesota Long grain Wild Rice, 100 % Natural Lake Rice, Jumbo Wild Rice and Premium Indian Hand Parched Wild Rice
b. Uncle Ben’s Wild Rice (has salt)
J. Sweet Potato fries (sweet potato strips with olive oil, baked at 425 degrees until crispy
K. Oven fries (potato strips with olive oil, baked at 425 degrees until crispy)
L. Brown rice sautéed in olive oil with Kirkland no salt seasoning
M. Baked sweet potatoes
N. Oatmeal or steel cut oats, made in rice cooker (add rice milk and coconut sugar)
O. Helen’s potatoes
a. Slice a baked potato and leftover potato skins
b. sautee in olive oil and Kirkland no salt seasoning
c. yum
P.
XVII. Gravy
A. Creamy Mushroom gravy for potatoes
A. sautee 1 . mushrooms and ½ c. onion
B. puree with 1 ½ c. cooked white beans and ½ c. water
C. 1 TBSP MatoZest
D. ¼ tsp pepper
E. Add water for consistency
B.
XVIII. Chicken
A. Indian Chicken
a. Brown chicken in a little olive oil and place in a casserole dish
b. Water sautee 2 onions then blend. Add 3 TBSP almond flour, 2 TBSP curry, 1 tsp ginger, ¼- ½ cup Liquid Aminos, 1/3 c. honey, 3 c. water or vegetable broth. Pour over the chicken.
c. Bake for 1 hour at 350 degrees
d. Serve over rice, barley or quinoa
B. Honey Baked Chicken
a. Brown the chicken in a little olive oil and place in a casserole
b. Mix ½ c. applesauce, 1/3 c. honey, 2 TBSP mustard, 2 TBSP Liquid Aminos, 1 tsp curry powder and pour over chicken
c. Bake in a covered baking dish at 350 degrees for 1 ½ hours
C. Chicken Breast sprinkled with Chef Paul Prudhomme’s Magic Seven Herb Spice. Bake at 425 degrees for 15 minutes on each side.
D. Home-made Chicken nuggets
E.
XIX. Fish
A. Sautee Telapia in a little olive oil, sprinkled with Kirkland, no salt seasoning, 3 min. on each side
B. Broiled Telapia:
1. Make the sauce: Sauce for broiling:
a. ¼ c. liquid aminos
b. juice of 1 lemon
c. 6 dates
d. 1 inch fresh ginger
e. blend,
2. Line pan with aluminum foil
3. Drizzle over Telapia, broil for 5 min. on each side.
XX. Beef
A. Taco meat:
A. ground beef mixed with California Cream Sauce
B. Slowly increase tofu, textured vegetable protein chunks, cauliflower, or potatoes and decrease ground beef
B. Gluten Free Yam Potato Black Bean Burgers
1. shred in processor: 1 carrot, 2 small sweet potatoes or 1 can pumpkin, 1 celery or 1 zucchini, 6 cloves garlic, 3 large onions,
2. set aside in a large container
3. Pulse in processor: ¾ c. walnuts until smooth
4. Add: 1 can black beans, drained and pulse until chopped
5. combine #1 and #3 and add spices: 1 tsp paprika, ¼ -1/2 tsp chili powder, ¼ tsp salt, TBSP Bragg’s Liquid Aminos, ½ tsp pepper
6. Optional: add 1 hamburger patty to every 2 scoops of mix
7. Option 2: cook over low heat for 30 minutes for taco meat to eat in taco shells with rice/ quinoa, etc.
8. Option 3: Drop with ice cream scoop on parchment paper on a tray and bake at 400 degrees for 40 minutes
9. Option 4: Eat on whole grain hamburger buns with hummus, ketchup, pickles, lettuce and tomatoes
10. Option 5: serve over rice
11. Option 6: put in tomato sauce like meat balls
12. Option 7: serve wrapped in lettuce leaves
C.
XXI. Smoothies:
A. David’s Breakfast smoothie:
A. 40 oz water
B. 3 cups frozen fruit
C. 4 squirts stevia
D. 3 big handfuls spinach
E. 3 squirts flax oil
F. 3 TBSP ground flax seed
G. 3 TBSP chia seeds
H. 3 TBSP liquid calcium/magnesium
I. 1 banana
B. Helen’s Breakfast smoothie:
A. 40 oz water
B. 3 cups frozen fruit
C. 4 squirts stevia
D. 3 big handfuls spinach
E. 3 big handfuls organic greens
F. 3 TBSP chia seeds
G. 1 banana
H. 3 handfuls beets
C. Pumpkin Pie Protein Smoothie:
A. ¼ c. water, almond milk, coconut milk
B. 1 scoop protein powder
C. ½ c. pumpkin puree
D. ½ tsp pumpkin spice
E. 4 ice cubes
F. Blend
D. Orange smoothie:
a. Juice of 1 orange, 4 ice cubes, 1 squirt of stevia
b. Slowly add greens, apple sauce, chia seeds, etc.
E.
XXII. Crisps:
A. Almond, Pineapple, Apple Crisp
A. 2 c. almond flour
B. 8 oz crushed pineapple
C. 1 large banana
D. ½ chopped apple
E. ¼ c. raw walnuts
F. 3 chia eggs (3 TBSP chia, ¾ c. water)
G. ½ tsp baking soda
H. ¼ c. blueberries
I. ½ c. date sugar
J. ¼ c. water
K. Bake for 30 mins at 350 degrees
B. Blueberry Crisp
a. Combine: 1 banana, 1 c. frozen blueberries, ¼ c. oats, 1 TBSP raisins, 1/8 tsp vanilla. Microwave for 3 minutes
b. Add ¼ c. chopped almonds, ¼ c. shredded coconut, ¼ tsp cinnamon
c. Microwave again for 1-2 minutes
d. Yum
C.
XXIII. Pies
A. Raw Vegan Pumpkin Pie (chill at least 6 hours)
1. Crust:
a. 1 ½ c. almonds
b. 2/3 c. raisins
c. ¼ c. shredded coconut
d. 2 tsp vanilla
2. Filling:
e. 2 c. cooked pumpkin or butternut squash
f. ¾ c. dates
g. 1 squirt stevia
h. ¼ c. maple syrup
i. 5 TBSP almond milk
j. 1 tsp Pumpkin Pie spice
k. 2 tsp vanilla
l. ½ c. applesauce
m. Optional: freeze filling in ice pops
B.
XXIV. Beans
A. Add canned or home-cooked beans to anything
B. Helen’s Beans (have not found a way to cook them without salt…)
a. Sprout beans
b. Cover with water and bring to a boil, then simmer for hours until soft and a nice gravy forms, stirring occasionally. Add water as needed to keep them covered.
c. In a separate pan, water sautee 8 onions and 8 cloves of garlic, then blend and add to the beans
d. Add 8 tsp salt and 2 tsp pepper
C. Mix cooked brown rice, cooked beans, hummus, cooked mushrooms and cooked broccoli, heat and enjoy.
D. Helen’s Lentil Chile: 1 quart tomato sauce with 1 quart my cooked lentils. Yum.
E.
F. Add steamed tempeh or prepared seitan or baked tofu to a meal
G. Scrambled tofu (eggs)
H. Sprout beans: soak them in water overnight, drain and let sit in a siv, covered with a cloth, rinse them 1-3 times a day until you see sprouts, usually in 1-3 days, then cook them
XXV. Dinner ideas
A. 1 spaghetti squash, baked and shredded, mixed with 2 quarts tomato sauce and 1 large bag of cooked Brussels Sprouts (from Wegmans’)
B. Steam a vegetable, add a can of drained beans, a sauce and some cooked brown rice. Use a different sauce each night. Vary the vegetables and the starches.
C. Stir-fry in olive oil: onion, brown rice, beans, spinach and Kirkland no salt seasoning.
D. Stir-fry in olive oil: beans and a sliced baked potato and Kirkland no salt seasoning.
E. Brown rice and Helen’s beans
F. Stir-fry with olive oil: cooked green beans, can of tuna (drained), cooked rice or barley, lots of Kirkland no salt seasoning
G. Barley with tomato sauce
H.
XXVI. Drinks
A. Chickory Root tea with 1 TBSP cocoa powder, 2 squirts of stevia and a dash of vanilla (optional, add a TBSP of chia seeds)
B. Sugar-free gingerale (makes 2 quarts)
a. Boil 10 c. water with 1 tea strainer full of sliced ginger, cook for 10 minutes.
b. Remove the ginger. Add 2 TBSP vanilla and Juice of 1 lemon. Let cool and store in the fridge.
c. To drink: mix about ½ c. of liquid in a cup with 8 oz seltzer and 2 squirts stevia.
C. Blend 2 TBSP Dandy Blend, 1 c. coconut milk, 3 squirts of stevia, 4 ice cubes. Optional: add 1 TBSP chia seeds.
D. Hot rice milk, 1 TBSP cocoa powder, 2 squirts stevia
E.
XXVII. Conversions:
A.
Fresh Dried
2 tsp basil
1 tsp dried
1 fresh bay leaf
2 dried leaves
3 tsp cilantro
1 tsp dried
3 tsp dill
1 tsp dried
1 clove garlic
1/8- ¼ tsp powder
1 medium onion
1 tsp onion powder
1 TBSP oregano
1 tsp dried
2 tsp finely chopped parsley or 3 sprigs
1 tsp dried
1 TBSP rosemary or 1 sprig
1 tsp dried
7 leaves sage or 2 tsp minced
1 tsp dried
3 tsp fresh tarragon
1 tsp dried
1 TBSP thyme or 6 sprigs
¾ tsp ground thyme
XXVIII.