Earthly and Divine Book Preview

7/27/2019 Earthly and Divine Book Preview

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Ea r t h l y & D i v i n e

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Cooking is a way of offering love. Food that is cooked with love, guided by the knowledge

of the ingredients being cooked, and served in an inspiring atmosphere becomes healing

Most disease is traceable ultimately to incorrect diet. The cure for such wrong eating is

not in better drugs, nor necessarily in better restaurants, but in reclaiming our oldest right

and duty, to cook for ourselves, and those we love. Though right diet may not always be

enough to correct diseases, few diseases can really be alleviated without it. Moreover, right

diet is the essence of disease prevention and the foundation of a healthy and happy life.

Harish Johari


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P r e f a c e

This collection of vegan and vegetarian recipes came into existence over many years of

experimenting with the life-giving energy of whole foods. The recipes have been extensively

tested in numerous cooking classes I conducted over the last 12 years. Family and friends

have also contributed with much appreciated advice and a willingness to taste test the recipes

(Sure, any time!). The greatest encouragement, however, came from my daughter and her little

friends. For two years, our house was a home-based kindergarten, and if late for pickup, parents

could easily find their preschooler rolling sushi, finishing a bowlful of sauerkraut or munching onpurslane or chives in the garden. They all delighted in their early culinary experiences and loved

to participate. And bathed in their sweet comments, I continued experimenting and developing

recipes that would nourish not only our bodies, but also our relationships with each other and the

world around us.

As purity and nourishing qualities are the main themes in my recipes, no cans or processed foods

have found their place in this book. By following these recipes, you will find yourself shopping,

cooking and eating more consciously and ecologically. And once you get enough experience, you

can begin confidently tapping into your own talents and creative powers. After all, cooking is an

artistic expression, fun and a source of appreciation from your loved ones.

A persons true passion and love for the world around them can inspire and change the lives of

many, even if one at a time. While I am not on a mission to preach and moralize, life today shows

us clearly that without the desire for peace and compassion within every one of us, no politics or

politicians can make our world a better place. Every time you choose to save a life that could have

otherwise landed on your plate, you liberate yourself and the whole universe celebrates with you.

And if you connect yourself even further, you will feel the sunshine, water, air and earth pouring intoevery cell of your body with every bite of food. Feel the bliss and enjoy you deserve no less!

You know how I like it? More than the Big Carrot bread, more than bagels, more than the

bread you made yesterday! You are making more and more yummier bread!

My daughter, Asha, tasting Amazake Bread (page 96)


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I n t r o d u c t i o n

Health Comes First, Naturally

The book you are holding is not just another collection of elaborate vegetarian recipes concerned

primarily with catering to the palate and trying to prove that plant-based dishes are delicious.

Rather, there is an unflinching commitment to balance, simplicity and above all, health, with the

intention to provide inspiration that can be followed on a daily basis. Many people still do not at-

tempt to make a daily effort to cook meatless dishes in fear of long lists of ingredients and manytrips to the grocery store to collect them. To simplify matters, lots of vegetarian and vegan recipes

use cans and processed foods to make the preparation a little easier. However, we often forget

that truly whole ingredients, the most precious gifts of Nature, dont require embellishments of

any kind. They naturally already taste the best, just as they come, and are often not cooked at all!

Using Natures best ingredients automatically provides the best results, and if anything you create

using these recipes tastes beyond expectation, it is not the recipe, but rather the ingredients you

are working with.

Being a nutritionist, I believe that a plant-based diet is the most healthful diet for the tired,

stressed and often malnourished bodies and souls of todays people. We do not benefit from

regular consumption of meat, which abounds with environmental toxins and totally fails to provide

cancer-fighting phytochemicals and cholesterol-lowering fibre. As cancer and cardiovascular dis-

ease are the leading cause of death today, we simply cannot ignore the serious deficiencies and

toxicity of concentrated animal proteins and fats. But have no worries. It is virtually impossible to

design a plant-based diet deficient in essential macronutrients, providing it contains enough calo-

ries. All plant sources, once living organisms with functioning cells, do contain various amounts

of protein, anywhere from a low 1% for lettuce to a high 37% for soybeans. In addition, they typi-

cally contain plenty of vitamins, minerals, fibre, the best quality water and other factors capable of

protection from degenerative conditions. For the cook, they contain vibrant taste and colours that

glorify the plate. In our recipes, we do include some dairy in the form of goat or sheep yogurt and

cheese, as well as clarified butter, which are predictable sources of vitamin B12, often deficient in


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Go for the Best: Natural and Organic

Knowledge of soil, local crops and balanced ways of food preparation was once the primary tool

for building healthy communities free of degenerative diseases, mental disturbances and crime.

Much doubt currently exists about the sustainability of modern practices in agriculture and the

safety of the chemicals used in food processing. Genetically manipulated crops often fail, pests

and weeds happily adapt to chemicals and people are getting sick from chemical additives.

The traditional knowledge of using natural means to cultivate the soil, select the best crops

and enhance nutritional value through cooking remains the best promise for the future. Ample

evidence shows us that organic food is more nutritious than food grown conventionally with the

use of chemical fertilizers and pesticides. Even studies that were set up to disprove that organic

is better found the contrary. According to a review of 41 scientific studies from countries around

the world, organic crops, on average, contained 29.3% more magnesium, 27% more vitamin C,

21% more iron, 26% more calcium, 11% more copper, 42% more manganese, 9% more potas-

sium and 15% lower nitrates than conventional crops (Journal of Alternative and Complementary

Medicine, 2001, Vol.7, #3). Many essential trace elements were completely absent in the commer-cial produce, but abundant, comparatively, in their organically grown counterparts.

From an ethical perspective, buying organic means that the livelihoods of thousands of farm

workers are saved and millions escape pesticide poisoning annually. Additionally, thanks to

stringent organic standards, child labour is eliminated on organic farms in Third World countries

and children in industrialized countries are spared of cancer and other degenerative diseases.


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A Word about Animals

Even organic farmers who dont own animals must obtain manure, the essential fertilizer,

from other farms. So, farm animals are and will always be around. Should we eat them, then?

Certain people, usually very slender, energetic, imaginative, creative and enthusiastic, may need

some animal protein to ground themselves and support their dietary needs. Animal foods may also

be helpful as a temporary measure to overcome certain dietary deficiencies and for dietary tran -

sitions. Good quality dairy products, free-range eggs, bone broth and lean white meats in small

quantities usually suffice for these needs.

However, the average North American consumes far too much meat, about 56 servings daily;

the production of this excessive amount of animal flesh requires vast fertile areas to grow grain for

feed and huge amounts of fresh water. The end result is the toxification of our planet with chemi-

cal fertilizers and pesticides, the exhaustion of our precious water supply and the pollution of our

drinking water with dangerous nitrates. While it may not be necessary or practical for everyone

to become a vegetarian or vegan, every bit of reduction in meat consumption has immediate

environmental, social and health benefits.

Moreover, by making vegetarian food choices, we choose compassion over cruelty, and

stewardship over destruction. Conventionally raised animals are confined in cages, crates, pens

and industrial buildings. Many dont get to see light from outdoors, stretch or even turn around

for most of their lives. They are dragged, prodded and mutilated on the way to slaughter. Fish and

seafood are scraped from the ocean floor with huge trowels, and many are discarded as useless

bycatch, helpless and injured. Our huge appetite for beef burgers has spearheaded the blind

destruction of virgin forests around the globe. But, every time we choose to replace the urge toconquer and kill with the desire to help and love, we summon the whole universe to help us restore

the beauty and resources for a sustainable future for our children and grandchildren. We can make

the world a better place with each bite we take!


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What are human beings without animals? If all the animals ceased to exist, human

beings would die of a great loneliness of the spirit.

Chief Seattle to the American President, 1855

Global Spirit and Spice

Curiosity about other cultures is one of the fundamental attributes of being human. As the world

opens up and we feel more and more as inhabitants of Earth rather than one particular country,

we begin to freely choose the best of all cultures. The recipes in this book are inspired by the best

healing traditions around the world, and the Ayurvedic approach is utilized to the greatest depth.

However, staying conscious of food miles, we may not want to obtain the bulk of our foods from

ethnic stores, with the exception of spices. These little bundles of concentrated energy not only

make things taste better but contribute to the balance and digestibility of foods. Learning how to

use spices correctly is one of the fundamental requirements of becoming a good cook. There is a

lot of guidance given in the recipes throughout the book, but you may always adjust the amounts

according to your taste and constitution.


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Fu n d a m e n t a l s o f W h o l e N u t r i t i o n

For optimal health, eat only natural and whole foods. Only whole foods can build a whole body.

To ensure a balance of macronutrients, it is best to eat foods in the proper proportions; each

day, for 1 serving of protein, we should consume 6 vegetable servings, 2 servings of fruit and 1 of

starch. Ideally, our foods should be 80% alkaline and 20% acidic, which is naturally accomplished

by the above proportions. Vegetables and fruits are alkaline. Starches and proteins are acid.

Obtain foods from local sources as much as possible. Nutritional value of foods is lost during

shipping and storage, and many fruits and vegetables are picked unripe. This way, some of the

valuable cancer-fighting nutrients are impoverished or completely missing in these foods. In sea-

son, local markets are the ideal place to get the freshest produce possible. Growing your own is

even better. Growing sprouts is the answer for the off-season period.

Depending on the season and individual constitution, our foods should be 40% to 60% raw. Itsthe natural raw form we get the most nutritional value from, including valuable enzymes, vitamins

and antioxidants. People who dont tolerate raw foods well should consume raw items with rich

dressings and sauces to make them more nutrient-dense and grounding.

Our bodies are sensitive to lunar, climate and seasonal changes. As we strive to maintain

balance, we have a natural tendency to adapt to these changes. Observing seasonal eating habits

will facilitate the ability to remain in perfect balance and health. In practical terms, we need more

warming, cooked foods in the cold months and more fresh, cooling foods in the warm months.Using seasonal vegetables and fruits will enhance the bodys harmony with the natural cycles and

contribute to our connection with Mother Earth and our immediate environment.


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For best results, several principles should be observed to avoid poor digestion:

- Eat fresh fruits on their own, and eat melons separately from other fruits.

- Eat acidic fruits separately from sweet fruits.

- Eat only one kind of protein at a time. For example, cheese and beans dont digest well together.

- Do not combine concentrated proteins with concentrated starches. For example, if you have

delicate digestion, avoid eating dairy and bread.

- As much as possible, strive for the best combinations:

vegetables + proteinsstarches + vegetables

Ideally, we should fill the stomach with 1/3 food and 1/3 liquid (and 1/3 should remain empty).

Regular overeating leads to poor digestion, resulting in both malnutrition and accumulation oftoxins. As a simple rule, dont eat more than twice the volume of your cupped hands at any one

sitting.

As one size doesnotfit all, one mans food can be anothers poison. Determine your Ayurvedic

constitution or metabolic type and follow the recommendations. Individually balanced diet calms

and focuses the mind and allows for better spiritual attunement.

Observing the above principles, you will find that food becomes your medicine. Nature cures,provided she is given the opportunity. Only when you eat properly is the body supplied with the

nutrients for tissue replacement and repair.


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T h e N e w F o o d G r o u p s

The original New Four Food Groups is a concept developed by the Physicians Committee for

Responsible Medicine doctors and laypersons working together for compassionate and effec-

tive medical practice, research and health promotion. It promotes a plant-based diet that is high

in complex carbohydrates and fibre, low in fat and contains no cholesterol. For our Canadian

climate, the fifth group of nuts and seeds was added for extra calories and seasonal nutritional

requirements. By following these guidelines, you can plan a diet that easily meets your nutrient

needs and is rich in factors that protect against diseases such as cancer, stroke, Type 2 diabetes,

atherosclerosis and infectious diseases.

Ke y N u t r i t i o n P r i n c i p l e s

Shift your meal choices from animal foods to plant foods.

Shift your plant food choices from refined to unrefined foods.

Eat as much raw fruits, vegetables, nuts and seeds as possible (60% of your total food intake in

the summer, 40% in the winter).

Drink plenty of fresh, clean water (distilled and remineralized, natural spring, reverse-osmosis or

magnetized water seem to be the best choices currently).

Be sure to include a good source of vitamin B12 , such as optional dairy products, fortified dairy

substitutes, fermented foods, dried spirulina powder, fresh blue-green algae or a dietary supplement.


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WHOLE GRAINS/ 5 or more

STARCHY VEGETABLES

GREEN VEGETABLES/ 4 or more

SPROUTS

LEGUMES 23

FRUITS 2 or more

NUTS AND SEEDS 12

FRESH OMEGA OILS 13

1/2 cup hot cereal

1 oz dry cereal

1 slice of bread 1 medium baked potato

1 cup raw

1/2 cup cooked

1/2 cup cooked beans 4 oz tofu or tempeh

8 oz soy milk

1 medium piece of fruit

1/2 cup cooked fruit

1/2 cup fruit juice

1/4 cup fresh nuts/seeds

1 Tbsp.

FOOD GROUP NUMBER OF SERVINGS PER DAY SERVING SIZE


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S o m e C o n v i n c i n g F a c t s

Calcium in most cooked leafy green vegetables is more readily absorbed by the human body

than the calcium from cows milk.

Vegetables, grains and legumes contain all the protein that the human body needs.

Vitamin C enhances the bodys ability to absorb iron, the number one element on the deficiency

list for North Americans (especially women).

The optimal amount of cholesterol in the diet is zero, since the body is capable of manufacturing

its own. Cholesterol is found only in animal foods.

The best source of fibre is found naturally in whole grains, legumes, vegetables and fruits. Ani-

mal products dont contain any fibre.

Whole Grains

This group includes bread, rice, pasta, hot or cold cereal, millet, amaranth, quinoa, teff, buckwheat

and kasha, corn on the cob, potato, squash and sweet potato. Since carbohydrate is the staff of

life, build most of your meals around a hearty grain or starchy dish. Grains and starchy veggies are

rich in fibre and other complex carbohydrates, as well as protein, B vitamins and zinc. The orange

starchy vegetables also provide an important antioxidant, beta carotene.

Vegetables

Green vegetables and sprouts are packed with nutrients; they provide vitamin C, beta carotene,

riboflavin and other vitamins, iron, calcium and fibre. Local, dark leafy green vegetables (such as

collard, kale, mustard and dandelion greens, turnip and beet greens, chicory, bok choy and chard)

are superb sources of these important nutrients. The cruciferous vegetables such as broccoli,

cabbage and cauliflower provide additional cancer fighting phytonutrients. Sprouts are excellent

reserves of vitamins and enzymes and are great to use when local green veggies are in short supply.


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Legumes

Legumes, which is another name for beans, peas and lentils, are a good source of fibre, pro-

tein, iron, calcium, zinc and B vitamins. Legume-containing food includes hummus, baked beans,

miso, tofu and tempeh.

Fruit

Fruits are rich in fibre, vitamin C, beta carotene and numerous cancer-protective nutrients. Besure to include at least 1 serving each day of fruit that is especially rich in colour, such as fresh

local berries, stone fruit (e.g., plums), apples and local melons in peak season. Rosehip tea, citrus

fruits and kiwi in the winter season are all good choices. Choose whole fruit over commercial fruit

juices, which dont contain as much healthy fibre and must be pasteurized. Instead, make or buy

juices freshly squeezed.

Nuts, Seeds and Their Oils

The group of foods rich in beneficial oils and essential fatty acids (EFAs) includes local nuts andseeds (and their unrefined oils), avocados, coconut (and coconut oil), olives (and olive oil). Fresh,

unrefined fats are great sources of energy, supplying that energy to most inner organs. EFAs found

in flax and hemp seeds or walnuts are important for building healthy cell membranes and keeping

skin, nerve fibres, blood vessels and other tissues youthful and supple. They are also an essential

part of hormones and brain chemicals. Choose fresh or freshly roasted nuts and seeds, and avoid

over-roasted, salted or sugar-coated packaged snacks that might contain harmful rancid oils.

Cold-pressed oils are excellent, as long as they are properly stored and not heated.


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G o l d e n R u l e s o f H e a l t h - P r o m o t i n g F o o d P r e p a r a t i o n

1. Buy superior (i.e., whole, natural and pure) foods, organic as much as possible; fruit should be

ripe (especially bananas), and vegetables should look alive. Remember also that fresh produce is

superior to frozen, and fresh or frozen produce is much more superior to canned.

2. Save a bundle by buying grains, beans, nuts and seeds in bulk. The volume of your garbage willalso be significantly reduced. Avoid plastic by shopping into reusable cloth bags and storing your

bulk items in glass or ceramic jars and containers.

3. Dont buy food on impulse or get distracted by advertising and attractive packaging. Have a

shopping list and never buy more than you need, especially fresh food (one fresh grapefruit for

$1.00 is still less expensive than three for $2.00, out of which two will have begun to spoil or

dry up).

4. Shop when you feel well, composed, poised and not rushed. Read labels carefully: dont buy

anything with suspicious ingredients or anything you are allergic to. No junk food should find its

way into your shopping basket. Perform a last quality control in the checkout lineup and ask

yourself, Are these items really worthy of entering my house, my kitchen and the bodies of my

loved ones?

5. Dont keep white flour, white sugar and any junk food in your house. Instead, have wholesomesnacks, such as fresh fruit, or non-perishables, such as home-made granola and granola bars,

dried fruit, nuts and nut milks.

6. Organize your kitchen so that all utensils are comfortably accessible, appliances are at hand,

and counter space is plentiful and clean.


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7. Use low-heat enamel, cast iron, ceramic, titanium, graphite or stainless steel cookware (no

aluminum!) with lids that form a water seal; cook with little or no water and dont overcook. Never

cook with commercial or cold-pressed oils, except olive oil. The best fats for cooking are olive oil,

coconut butter and ghee (clarified butter). Remember that high heat, boiling in excess water for a

long time and exposure to air are the three greatest robbers of nutrients.

8. Keep your meals simple. Observe food-combining principles and dont overemphasize the

obsolete philosophy of the need to have complete protein at each meal. Remember that all whole

food sources are complete even if their protein profile is unlike our own. The best healing dishes

are one-pot meals, where grains, beans, vegetables and spices are combined in perfect balance.

9. Learn how to use spices in balanced combinations for your constitution and the constitutions of

all your family members. When cooking for the whole family, spices and condiments can be used

on an individual basis to accommodate for everyones unique needs. To make foods palatable and

to stimulate digestion, use a little salt, preferably mineral Celtic sea salt or Himalayan rock salt,

tamari and seaweeds.

10. Take care that your drinking and cooking water is as pure as possible. Remember that city tap

water is not optimal for human consumption.


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C O O K I N G G R A I N S

Pick through the grain to remove all inferior pieces, debris and stones.

Wash and soak harder grains, such as kamut, spelt, barley, and rye. Soaking all other softer

grains is highly beneficial to aid digestibility, but they cook well without soaking. Dont discard

soaking water, as it contains important B vitamins.

Rinse and place in a pot. Optional: dry roast grain to alkalize it and minimize nutrient loss. Simply

heat the pot with the grain and let the water on the grain evaporate while stirring. Dont burn!

Add the required amount of water, bring to a rapid boil, add salt and/or seaweed if you are using

it and reduce the heat, simmering covered and undisturbed for as long as indicated in the chart.

Remove the pot from the heat and let the grain stand, covered, for another 10 minutes or so.

Serve with a cold-pressed oil of your choice when cooled to a comfortable eating temperature.

G r a i n C o o k i n g T i m e s

GRAIN (1 cup) WATER (cups) TIME (minutes)amaranth 2 1/23 2025

barley (hulled) 3 6575

buckwheat 2 1520

bulgur 2 20: let sit in hot water

cornmeal 35 3040

couscous 1 1/2 15: let sit in hot water

millet 2 1/2 to 3 3540

kasha 2 5

quinoa 2 1520

rice

white 1 3/4 1520

brown 2 4550

wild 3 1/2 5560

rye kernels 2 45 (pre-soaked)

spelt kernels 3 60 (pre-soaked)teff 4 1520


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C O O K I N G L E G U M E S

Pick through the beans to remove all inferior pieces, debris and stones.

Soak overnight or for 8 hours with 1/2 teaspoon kelp powder for each cup to soften skins and allow better water

penetration. Drain and rinse in fresh water to discard flatus-causing substances.

Boil at high heat for 5 minutes, reduce the heat, and add a strip of kombu or 1/2 teaspoon kelp powder to further soften

the beans for better digestibility. Cover and simmer until tender, using the cooking times in the table below as a guide.

Add salt when thoroughly cooked, as it will otherwise slow down the cooking process.

C o o k i n g T i m e s f o r D r y Le g u m e s

adzuki beans 3 1 to 1 1/2

anasazi beans 3 1black turtle beans 3 1 1/2 to 2

black-eyed peas 3 1 1/2

chickpeas 4 2 1/2 to 3

kidney beans 3 1 1/2 to 2

lentils

green/brown 3 3040 min.

red 2 15 min.

lima beans 3 1 1/2 to 2mung beans 3 1 to 1 1/2

navy beans 3 1 1/2 to 2

pinto beans 3 2 to 2 1/2

split peas 3 3040 min.

soybeans 3 45

LEGUME (1 cup) WATER (cups) TIME (hours)


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Ru l e s f o r P e r f e c t D i g e s t i o n

Adapted from Perfect Digestion, by Deepak Chopra

Do Not Eat Until the Preceding Meal Has Been Digested

Eat in a Settled and Quiet Atmosphere

Always Sit Down to Eat

Do Not Eat When Upset

Avoid Cold Foods and Iced Drinks

Do Not Talk While Chewing Your FoodEat at a Moderate Pace

Take a Few Moments to Rest Quietly After Your Meal

Favour Meals Made with Freshly Prepared Foods


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S t o c k i n g t h e P a n t r y

Bulk is best. Imagine a packaging-free street, community, country, and ultimately the whole world!

I remember reading a shocking article about clean-up efforts on the shores of Gambia. Even in

such a remote part of the world, due to the presence of foreign fishing vessels, the most preva-

lent objects were plastic water bottles and plastic bags! One way to work towards becoming a

packaging-free society is to start a bulk-buying club with your neighbours.

When you shop at a supermarket, all you really need is found nearest to the perimeter, where

all the fresh produce and bulk items reside. This realization is especially useful for mothers with

children in tow, to avoid lengthy shopping expeditions commonly ending in tears, frustration and

embarrassment. Better yet, shopping at your local farmers market or health food store should

supply you with all the items you need to cook the whole foods in this book. The following is a

shopping inventory to help you make your own shopping list. It may be extensive at first, but dont

feel discouraged. It will become easier once you stock up initially on these new items. In this list,

there is an absolute minimum of packaged products.


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BULK GRAINS

Gluten-containing:

Hulled barley

Oat groats

Oat bran

Kamut kernels

Spelt kernels

Hard wheat (for sprouting)

Rye kernels

Gluten-free:

Amaranth

Buckwheat

Millet

Popcorn kernelsQuinoa

Brown basmati rice

White basmati rice

Short-grain brown rice

Teff

LEGUMES

Adzuki beansBlack beans

Chickpeas

Whole mung beans

Peeled mung beans

French green lentils

Red lentils

Lima beans

Soybeans

SEEDS

Chia/Salba

Flax

Hemp

Pumpkin

Sunflower

Sesame

Sesame black

NUTSAlmonds

Raw cashews

Shredded coconut

Brazil nuts

Filberts

Macadamia nuts

Pecan halves

Walnuts in shell

DRIED FRUIT

Currants

Dates

Black mission figs

Turkish figs

Prunes

Raisins

Other (for kids snacks)

OILS AND NUT/SEED BUTTERS

Unrefined cold-pressed coconut oil

Flax oil (find in fridge, keep in freezer

after opening)

Hemp oil (keep in fridge)

Olive oil

Tahini

Other nut/seed butters you like

BAKING SUPPLIES

Agar agar flakes

Baking soda

Raw carob powder

Cocoa powder

Coffee substitute

Organic chocolate chips

Vanilla extract

WHOLESOME SWEETENERS

Raw honey

Blackstrap molasses

Apple butter

S h o p p i n g I n v e n t o r y


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Maple syrup

Date or maple sugarUnrefined cane sugar

Sucanat

Stevia extract

Whole stevia powder

CONDIMENTS

Apple cider vinegar

Himalayan rock saltUnpasteurized miso paste

Mustard

Olives

Sun-dried tomatoes

Tamari

Umeboshi vinegar

Umeboshi paste

SEAWEEDS

Arame

Dulse flakes

Nori

Kelp powder

Dried kelp

SUPERFOODS

Raw bee pollen

E3Live

Goji berries

Maca powder

Sauerkraut

Spirulina/chlorella powder

Plant enzyme powder/capsules

DAIRY

Butter for ghee

Goat or sheep dairy

FREEZER ITEMS

Wild blueberries

Tempeh

BEVERAGES

Unsweetened rice/almond milk

Loose rooibos tea

Other teas you like

DRIED HERBS

Basil

Bay leaf

Dill

Marjoram

Oregano

Thyme

Rosemary

SaffronSage

SPICES

Ajwain

Anise

Asafoetida/hing

Black peppercorns

Caraway seedsCardamom

Cayenne powder

Chili powder

Cinnamon powder

Cinnamon sticks

Cloves

Coriander

CuminCurry powder

Fennel

Fenugreek

Ginger powder

Hot pepper flakes

Mustard seeds

Nutmeg

Paprika

Star anise

Turmeric

FRESH PRODUCE

Best looking and local

REUSABLE TOTE BAGS OR BINS


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K I T C H E N E Q U I P M E N T

Blender

If you dont have a food processor, you can always substitute a blender for making everything

from smoothies to soups and sauces. A very powerful blender such as the VitaMix will also make

nut butters and process nuts for baking and raw food preparation.

Coffee Grinder

Ideal for grinding nuts and seeds into meal. If you dont own one, you can always substitute a

blender if you dont mind the more complicated cleaning.

Dehydrator

Essential if you are serious about raw food cuisine or preserving local fruit for the winter. It makes

great raw pizza crust, crispy enzyme-rich nut and seed snacks, raw granola, banana and pineapple

chips or dried apple rings.

Flour MillA stone flour mill used to be the hub of a community for good reason. There are some 22

essential nutrients in freshly ground grain. More than half of them are seriously diminished when

the flour sits exposed to light and air for as little as 8 hours. Using freshly ground flour and making

traditionally leavened bread totally eliminates the need to supplement with vitamin B-complex.

This reason may be enough to justify this substantial investment.

Food Processor

A good-quality food processor is not essential but very helpful to chop, mince, shred, mix, blendand knead. If you dont have one, you can always substitute a blender, a hand grater/mandolin

and your hands for most of the tasks a food processor is used for.

Juicer

Not absolutely necessary but very useful for making fresh juices for detoxification, fasting and

reversing nutritional deficiencies. You cant eat ten carrots a day, but you can easily drink them!

Ample supplies of beta carotene in the skin serve as the best sunscreen. The alkalizing and nu-

tritional qualities of green juices are the best disease fighters. Buy a good quality pressing style


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juicer that extracts the juice thoroughly, gently and slowly and thus prevents deterioration by excessive

air exposure. Check the internet or ask the staff at your local health food store for the best brands.

Hand Grater or Mandolin

Indispensable if you dont have a food processor to shred your veggies for salads. A good mandolin also

makes elegant veggie matchsticks and potato or beet chips and fingers.

Citrus Juicer

Making fresh lemon juice is a must, as the commercial concentrate is preserved by chemi-

cals and has acidifying effects on the body. In contrast, freshly squeezed lemon juice is one of

the best alkalizing foods and most refreshing ingredients in many dishes. It also enhances the

absorption of iron from leafy green vegetables. A wooden reamer is great and so is a glass juicer. A

stainless steel juice press is fun and worth the investment if you make lots of citrus juice.

Knives

Whole-food preparation necessitates lots of veggie chopping. Following my recipes, you may find you

are using in one day the amount of veggies you used to use in a week. This is a great sign! Good-quality

knives and cleavers and the technique of bunch-and-stack chopping will make your food preparation

a breeze. This means chopping a whole bunch of vegetables all at once instead of one piece at a time.

Watch the food channel for a bit of time if you dont have any knife skills, and keep your knives well

sharpened to prevent accidents.

Old-fashioned Hand Mill or Mortar and Pestle

These are the best spice grinding gadgets. If you are serious about using spices, you need to obtain

them whole. Buying spice powders is like buying instant mash potatoes, bland and empty. You will see

and taste the difference immediately and never regret the modest investment.

Oat Flaker

This gadget is not essential, but itis fun, especially if you have kids around. It makes great oat flakes

for muesli and grits for porridge using rice or other grains.


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S P R O U T I N G 1 0 1

N o P r e r e q u i s i t e s R e q u i r e d

The foundation of the living foods concept is the seed. Filled with nutrients needed by the growing

plant, and suffused with vital enzymes, seeds are the very core of life. All the energy and life of a

plant goes toward making seeds. Each seed holds vitamins, minerals, proteins, fats and carbo-

hydrates in reserve, awaiting the suitable environment to begin growing. When air, water and a

suitable temperature are provided, a miracle begins. The seed germinates begins to sprout andan incredible flow of energy is released. Natural chemical changes occur. Enzymes are produced

to convert the concentrated nutrients into those needed by the growing plant.

As the sprouting process continues, carbohydrates are made easier to assimilate. Complex

proteins are converted into more simple amino acids, and fats are changed into fatty acids, which

are easily digested soluble compounds. Vitamin C, along with some other vitamins found only in

trace amounts in the seed, is produced in larger amounts during sprouting. In addition, sprouts

absorb minerals and vital trace elements from the water used to grow and rinse them. Moreover,the minerals in sprouts are chelated; that is, in their natural state, they are chemically bound to

amino acids, so that they are easily assimilated by the human body. Sprouts that turn green are

rich in chlorophyll.

Sprouting Advantages

Enzymes are activated.

Proteins are converted to polypeptides and free amino acids.

Starches change to simple sugars.

Minerals bind to organic forms to increase assimilation.

Vitamin content increases 312 times.

Chlorophyll and carotene content increase dramatically when exposed to sunlight.

Home-grown sprouts are remarkably inexpensive.


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How to Sprout

1. Soak seeds for 68 hours in a big wide-mouth jar for jar sprouting, or in a casserole dish for dishsprouting. Start with a small amount of seed, remembering that the volume increases 310 times,

less for the big seeds and more for the small seeds.

2. For jar sprouting, after the soak, cover the mouth of the jar with reusable mesh cloth secured

with elastic. Then, pour out the soaking water, rinse through the cloth a few times (draining the

water completely each time) and keep the jar on the counter or in a bowl. For casserole dish

sprouting, simply transfer soaked, rinsed and thoroughly drained seeds from a colander back into

the dish. Put the lid on and place on the counter.

3. Rinse 2 or 3 times daily. At each rinsing, rinse a few times until the water is fresh and clear.

Sprouts in the jar can be rinsed right through the cloth, and sprouts in the casserole dish need to

be transferred into a colander. Filtered water is best for the final rinse, as it produces the most alive

food; however, chlorinated tap water used initially has the advantage of mold-growth prevention.

A daily 5-minute soak in a water solution of hydrogen peroxide, or 1/2 tsp. amla powder or vitamin

C crystals, is also a sure mold prevention. Make sure to drain rinsing water thoroughly.

4. As a rule of thumb, sprouts are at their peak when the shoot is approximately the length of the

seed itself, taking 35 days, depending on the growing conditions.


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One of the biggest tragedies of human civilization is the precedence of chemical therapy over

nutrition. Its a substitution of artificial therapy over natural, of poisons over food, in which we are

feeding people poisons, trying to correct the reactions of starvation.

Dr. Royal Lee, 18951967

B R E A K F A S T

Introduction

Break your night fast gently and slowly. Start with a couple of large glasses of water, herbal tea

or freshly squeezed and diluted fruit juice to cleanse the bladder and kidneys and prepare the

digestive tract for the daily meal routine. Add a tablespoon of freshly squeezed lemon juice or un-

pasteurized apple cider vinegar into your water to rekindle the digestive fire after the nights rest.

Avoid commercial citrus juices in the morning (or any time of the day) as they stir up acids in the

body; freshly squeezed juices from very ripe citrus fruits are O.K. if well tolerated. Eat juicy, ripefruit next, and if still hungry, fresh or dried fruit with some proteins and starches, as combined in

the recipes that follow. Heavy fried foods, a lot of bakery goods, oily pancakes or doughnuts are

not recommended.

If you are hypoglycemic, avoid too much fruit or fruit juices; instead, try fresh vegetable, sprout

and grass juices that you make yourself, or some more convenient green drinks, such as reconsti-

tuted dry barley or wheatgrass juice and spirulina, which you can obtain easily in a powder form

at the health food store. Avoid powders with too many ingredients, as they may interfere with the

bodys natural tendencies to cleanse in the morning. Fresh nut and seed milks made in a blender

from soaked almonds, cashews, macadamia nuts, sunflower, hemp or sesame seeds are also very

good enzyme and protein sources. You will find the recipes in this section.


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T R A D I T I O N A L R E C I P E S

B r e a k f a s t G r a i n s

Any preparation of whole grain ideally starts with pre-soaking in water, regardless of whether you

are using whole kernels or whole meal. Soaking time depends on the size of the grain particles

somewhere between 15 minutes for fine flour and 10 hours for whole kernels. The tempera-

ture should be kept at a range of a comfortable room temperature to body temperature to allowbeneficial enzymatic reactions to occur. Drinking quality water lukewarm triggers a whole host of

biochemical reactions, making all the nutrients in the grain kernel available to begin the plants

new life. This type of bioavailability is also imperative for human digestion. Soak grains and whole

meal only in water and always on their own. Soak any dried fruit separately to avoid proliferation

of molds. For individuals sensitive to molds, the soaking water should contain a source of vitamin

C to neutralize the mold spores: natural sources such as amla fruit powder, Camu Camu berry

powder or acerola cherry powder are some of the best forms of vitamin C. Add 1/2 tsp. of the

powder for each litre of soaking water.

Especially great for the colder months, oats, millet, buckwheat, barley, rice, amaranth, quinoa

and teff are all recommended. Rinse the grain well in the evening, add the correct amount of

water (see Cooking Grains, page 24) and in the morning, cover and simmer until done. Never

discard the soaking water, as it contains valuable soluble B vitamins. Alternatively, rinse the grain

thoroughly, strain and then dry roast it in a cooking pan until all the moisture evaporates. Add the

appropriate amount of water and simmer until done. As this method locks up nutrients insidethe grain, all the nutritional value of the grain is preserved. Dry roasted grains are also more alkal-

izing for the body. This method especially works for small grains, such as quinoa, amaranth or teff.

For larger grains, pre-soaking is the preferred method, as it allows for sufficient swelling up of the

grains and thus prepares them well for cooking.


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This is a wonderfully warming and comforting fare, perfect for snowy, frosty mornings. We can

maximize the healing properties of food by including immune- and energy-enhancing herbs

right in the cooking process! Obtain the codonopsis and astragalus roots at a Chinese market

or health food store, and use them together with Goji berries for a delicious strengtheningtea as well as for cooking. Eating this healing porridge every morning for at least a month will

strengthen your immunity, increase your energy and heal your digestive tract.

The night before:

Wash the rice and soak together with the bran, salt and roots in 2 cups of water.

Wash and chop the figs and soak in 1 cup of water.

In the morning:

Combine everything in a medim-sized heavy-bottom saucepan, bring to boil and

simmer covered for at least 1 hour. You may also consider using a slow cooker

overnight.

Serve with a sprinkle of cinnamon and nutmeg, and some flax oil.

Serve the freshly cooked grain with cold-pressed oils, sweet spices (e.g., cinnamon, car-

damom, rosewater, ginger) and pure natural sweeteners (raw honey, maple syrup, rice syrup

or blackstrap molasses). Dried fruit can also be added at the beginning of the cooking pro-

cess, with chopped nuts or seeds included as garnish. If tolerated, 1 Tbsp. of ground flax seed

will provide 1 tsp. of the valued omega-3 essential fatty acids, together with anti-fungal, anti-

bacterial, anti-viral and anti-cancer nutrients called lignans. Alternatively, use cold-pressed

hemp or flax oil on cooked grains or porridge that has cooled to a comfortable eating tempera-

ture. Flax oil should be stored in the freezer due to its delicate nature, whereas hemp oil is much

more stable and can be kept in the fridge.

cup brown rice

cup oat bran

tsp. Celtic sea salt or

Himalayan rock salt2 pieces large astragalus root shavings

2 pieces large codonopsis root

12 pieces dried Turkish figs, chopped

3 cups water

cinnamon and/or nutmeg powder

(as desired)

flax oil (as needed)

W i n t e r O a t B r a n C o n g e e

B r e a k f a s t


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Ea s t I n d i a n H a l v a hThis recipe is often utilized as a dessert in East Indian culture. A less sweet version becomes a

delicious breakfast if you have the luxury of not being rushed, since some gentle slow cooking

is required. An hour of yoga is an ideal way of igniting the inner digestive fire before enjoying

this breakfast delight!

In a medium tall saucepan, bring milk to a boil; then, add the cinnamon stick, salt,sugar, and raisins. Set aside.

In another medium saucepan, gently melt the coconut butter and add the semolina.

Mix well, sprinkle with coconut and chopped nuts (if using), cover and let simmer

on the lowest possible heat for 30 minutes, or until grains are swollen and slightly

golden brown. Stir occasionally but not often. Keep covered to minimize moisture

loss.

Pour in milk solution, mix well to prevent lumps from forming and bring to a slow boil.

Continue simmering while stirring for another 5 minutes. Stir in cardamom and mix well. Serve warm with Yogi Tea (page 42).

3 cups milk of your choice (soy, rice,

goat or cow, if well tolerated)

1 cinnamon stick

1 pinch of Celtic sea salt or

Himalayan rock salt

1/4 cup unrefined organic sugar,Sucanat or jaggery (from

an East Indian grocer)

1/4 cup raisins

3 Tbsp. unrefined coconut butter

or ghee

3/4 cup rice semolina or wheat

1/41/2 cup chopped nuts (almonds

or pistachios are nice and/orshredded coconut), optional

1/2 tsp. powdered cardamom

B r e a k f a s t

E h l & D i i


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Y o g i T e a

This is a great warming tea for winter mornings, spiced up to kindle your digestive fire

and well balanced to refresh and calm your mind. You can make it for special guests and

occasions any time of the day or year, served warm or chilled.

Simmer all spices in water in a tall saucepan covered for 30 minutes.

Add the tea and milk and bring to a rolling boil.

Reduce the heat and simmer for an additional 5 minutes.

Remove from heat, cool to a comfortable drinking temperature and serve with asweetener of your choice.

1 cup pure water

2 medium bay leaves

1 cinnamon stick

4 pieces whole cloves

1/3-inch piece fresh ginger root, sliced

13 pieces whole peppercorns

1/2 tsp. whole fennel seeds

1/4 tsp. whole coriander seeds

2 tsp. rooibos or honeybush tea leaves

1 cup milk (soy, rice, goat or

cow, if well tolerated)

honey, maple syrup or natural sugar

(to taste)

B r e a k f a s t


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S t e w e d A p p l e s , P e a r s , P e a c h e s , P l u m s

o r O t h e r S e a s o n a l F r u i t sAll these fruits can be stewed in a little unrefined coconut oil or ghee, or left plain. Core the fruit,

cut into wedges and simmer at a low temperature in little or no water, depending on the quality of

your cookware, covered and undisturbed, for 1520 minutes. Rehydrate dried fruits or raisins by

simmering on top, if desired. To spice up your creation, use cinnamon for apples, star anise and

ginger for pears, cardamom or ginger for peaches, and cloves for plums. Its delicious when eaten

hot in the winter by itself, spread over cooked grains, or on toast or pancakes. This recipe can alsobe used as a base for spreads see the ideas that follow.

S p r e a d s

All kinds of nut and seed butters are delicious with fresh fruit wedges, celery sticks or spread on

toast or pancakes. In addition, they can be mixed with apple butter, stewed fruits or healthy jams

and syrups for delicious spreads.

Ideas

Flax meal, finely grated apple/apple sauce and maple syrup

Raw tahini, apple butter, carob and a little rice milk for a chocolate spread

Mashed banana, molasses and shredded coconut finely ground in a coffee grinder

Any kind of nut butter or ghee/unrefined coconut oil with your choice of a natural syrup

or unpasteurized honey whipped together Stewed fruits (see recipe above) with any kind of cold-pressed oil blended together

B r e a k f a s t



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P a n c a k e s

Pancakes can be made from fresh whole-grain flours, such as spelt, kamut, buckwheat, rice,

barley, oat, millet, amaranth or quinoa. You can also use combinations of two or more flours and

even add some hemp or almond flour for extra protein. Grind flours fresh whenever possible and

make batter by adding soy or rice milk, fruit juices (pear nectar is especially suitable) or just water.

If you dont own a grain grinder, you can still use whole grains; soak them overnight and blend in

a blender the next morning, as suggested in the following recipe. Whichever ingredients you use,

you can always adjust the consistency of pancake batter by adding shredded coconut if the batter

is too wet or more liquid if the batter is too thick. Try baking your pancakes on a dry surface: you

will need to use a well-seasoned cast iron, graphite or titanium frying pan. Serve with cold-pressed

oils, apple butter, one of the above-mentioned spreads or more traditionally, maple syrup.

1/2 cup short-grain brown rice

1/2 cup quinoa

2 cups water

1/2 pear (ripe), cored and chopped, or

1/2 banana, peeled

and chopped

23 Tbsp. organic shredded

coconut1 pinch unrefined salt

Flax-Maple Pancake Syrup (page 46),

optional

B l e n d e r P a n c a k e s

Rinse grains and soak separately overnight in 1 cup quality drinking water for each.

In the morning, place the grains with their soaking water in a blender. Add the pear

or banana, coconut and salt.

Blend into a smooth batter, adjusting the consistency by adding more water or

coconut to achieve the desired consistency of a thicker pancake or thin crepe

batter. At the end of the blending process, the batter should be silky smooth, so

you may need to stop and restart the blender several times to be able to achieve

this consistency. From several testimonies, gritty pancakes dont taste very good,and the extra effort of thorough blending pays off. A powerful blender, such as the

VitaMix, or a food processor may also be useful.

Bake the batter spread thinly on a dry surface (titanium or graphite pan is great at

a medium-high heat, until both sides are golden brown. When done, these

pancakes should be kept in a glass or porcelain dish, covered, to retain moisture.

Serve with maple syrup or spreads of your choice.


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F l a x - M a p l e P a n c a k e S y r u p

This delicious blend of flax oil and maple syrup is especially healthy, since it combines the con-

centrated mineral nutrition of maple syrup with the omega-3 rich flax oil. When these two are

whipped together in half-and-half proportion, they blend together surprisingly well and form a

nice thick syrup.

Method: Whisk together equal portions of flax oil and maple syrup and enjoy!

C r u n c h y G r a n o l a

This granola has a wonderful lumpy texture and everyone just loves it! If you take the effort

to roll your own oat flakes, this granola tastes amazingly fresh without the typical BHA/BHT

added to cereal boxes to preserve freshness.

Mix the oat flakes, almonds, coconut flakes, currants and spices in a large

mixing bowl.

Bring water to a boil in a small saucepan, remove from heat and blend in the rice

syrup, coconut butter, olive oil and salt.

Stir the wet ingredients into the bowl with the dry ingredients and mix well to

achieve a sticky consistency. The sticky, moist texture is necessary for clumps to

form during drying.

Place the contents onto a cookie sheet or into a large baking pan and dry at 150oFfor 34 hours, or until dry and crispy. Dont mix during the drying phase, as this will

break up the clumps.

When finished, cool, loosen up the clumps and transfer into an air-tight container.

3 cups freshly rolled oat flakes

OR 1 1/2 cups each of

buckwheat and quinoa

flakes (for a gluten-freeversion)

1 cup almonds, coarsely

chopped

1 cup dry coconut flakes

1/2 cup currants, rinsed

spices (ginger and/or cinnamon

are great), as desired

1/2 cup pure water1/3 cup rice syrup

2 Tbsp. coconut butter

2 Tbsp. olive oil

1 big pinch of salt

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C r u n c h y G r a n o l a B a r s

If you want to transform your granola recipe into a handy snack bar, there are a few changes

required. You can add more cut-up dried fruit or seeds and/or chopped nuts, as long as you

are confident your product wont fall apart. Extra sweetener may also be added, if desired.

Mix oat flakes, chopped almonds, coconut, currants, spices and dried fruit (if

using) in a large mixing bowl.

Bring water to a boil in a small saucepan, remove from heat and blend in the rice

syrup, apple butter (if using), coconut butter, olive oil and salt. Stir the wet ingredients into the bowl with the dry ingredients and mix well to

achieve a sticky consistency.

Press the contents firmly onto a cookie sheet or into a large baking pan to form a

uniform layer.

Cut with a pizza cutter into bars, squares, triangles or any other shape and size

while still wet.

Dry at 150oF for 34 hours, or until dry and crispy (less time for a softer product).

Remove pieces from the pan, cool and store in air-tight containers.

3 cups freshly rolled oat flakes

OR 1 1/2 cups each of

buckwheat and

quinoa flakes (for a

gluten-free version)

1 cup almonds, coarsely chopped

1 cup dry coconut (grated/shredded)

or seeds/chopped nuts1/2 cup currants (rinsed)

spices (ginger and/or cinnamon

are great), as desired

1 cup (or less) cut-up dried fruit

(optional)

1/2 cup pure water

1/3 cup rice syrup

2 Tbsp. organic apple butter (for extra

sweetness), optional

2 Tbsp. coconut butter

2 Tbsp. olive oil

1 pinch of salt



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4 9B r e a k f a s t


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C h e w y G r a n o l a B a r s

This is a great energy treat or breakfast replacement if you can benefit from the high caloric

content of the nuts and nut butters. It provides ample fibre and protein and must be tried by

everyone dependent on commercial granola bars, which may contain hydrogenated fat and

some nasty additives, including ammonia-containing caramel flavour and sulphites. You may

make as many substitutions or additions as you wish, as long as the final product has the

texture and resemblance of a granola bar!

Combine all ingredients, mix well and shape into bars with your hands.Alternatively, you may want to press the mixture into a rectangular cookie cutter

(the one used for playdough) to produce uniform bars.

Air dry on a rack for 810 hours. If you own a dehydrator, you may want to dry the

bars for 68 hours at 105oF, or until desired crispness is reached.

Granola bars will keep up to 2 weeks if stored in an air-tight container in the fridge.

1 cup freshly rolled oat flakes

OR 1/2 cup each of

buckwheat and

quinoa flakes (for a

gluten-free version)

1/2 cup almond meal

1/2 cup chopped pecans or

walnuts (walnuts mustbe freshly shelled to

avoid rancidity)

1/2 cup shredded coconut

1/2 cup currants or chopped

raisins

1/4 cup flax meal (for extra

fibre, protein, EFAs

and chewy texture)4 Tbsp. apple butter

2 Tbsp. tahini or almond butter

2 Tbsp. pure water (as needed)

1 Tbsp. raw honey

1/2 tsp. cinnamon powder

1 pinch Celtic sea salt or Himalayan

rock salt


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O a t B r a n M u f f i n s

This is quite a unique recipe that excludes the most common allergens wheat, milk and

eggs. The desired texture is accomplished by blending the soaked oats with all the other wet

ingredients to create a thick milk that is then combined with the bran to produce a muffin

batter of typical consistency.

Start by soaking the rolled oats in the water overnight, or for at least 5 hours.

In the morning, preheat the oven to 350oF and grease a muffin tin with ghee or

unrefined coconut oil. Place the oats with the water in the blender, together with all the other wet

ingredients, and blend on high speed until smooth. Set aside.

Mix the oat bran and baking soda in a large mixing bowl. Pour the liquid from the

blender into the dry ingredients and stir quickly, using a minimum of strokes to

avoid making the muffins tough.

Fill the greased muffin tin with the batter and bake at 350oF for 25 minutes, or until

done (a knife/toothpick placed in the centre of the muffin should come out clean).

Wet Ingredients

1 cup freshly rolled oats

1 1/2 cups water

2 medium bananas

1/2 cup raisins

1/3 cup blackstrap molasses

1/4 cup olive oil

2 tsp. vanilla extract1/2 tsp. Celtic sea salt or

Himalayan rock salt

1/2 tsp. grated orange rind

Dry Ingredients

2 cups oat bran

1 tsp. baking soda

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O a t C a k e s

These oat cakes usually disappear as fast as hot cakes, but if there happens to be any left,

they do pack well for lunch!

Rinse the oat groats and soak in 1 cup of quality drinking water overnight or for at

least 6 hours.

In the morning, preheat oven to 350oF and grease a baking sheet with ghee or

unrefined coconut oil.

Place the oat groats with the water, oil, apple butter and salt in a blender, and blendon high speed until smooth. Set aside.

In a large mixing bowl, combine the freshly ground oat flakes, oat bran and

baking soda, and mix well.

Pour the wet ingredients into the dry oat mixture.

Drop the dough by tablespoonfuls onto the baking sheet and spread each dollop to

form a small circle.

Decorate with black sesame seeds.

Bake for about 2025 minutes at 350oF, or until golden brown. Serve while warmwith your favourite morning beverage and a spread of your choice, if desired.

1 cup oat groats

1 cup water

1/4 cups olive oil

2 Tbsp. apple butter

1 big pinch Celtic sea salt or

Himalayan rock salt

1 cup freshly ground oat flakes

1/2 cup oat bran1 tsp. pure baking soda

black sesame seeds



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S p r o u t B u n s

Sprouting is a miraculous process, converting grains into packets of highest quality nutri-

tion. Even the often-feared gluten is digested by the activated enzymes, and you can actually

taste the sweetness of starches converted to simple sugars. Refer to page 32 for guidance

in sprouting.

Sprout a grain of your choice in one or two large jars. The sprouts are ready when

the shoot reaches the length of the kernel, in approximately 34 days, depending

on the season and indoor temperature. Grind the sprouts using a suitable kitchen appliance, such as a quality food

processor, a geared wheatgrass juicer or an old-fashioned meat grinder.

Mix the sprout mass with the spices and all the other ingredients.

Grease a cookie sheet or baking stone (my favourite) with ghee or unrefined

coconut oil.

Shape the sticky dough into big cookies or low buns, dipping your fingers in a bowl

of water as needed to prevent sticking.

Bake (or strictly speaking dry) at a very low temperature of 200oF, extending thebaking time up to 2 hours according to the thickness of your buns or cookies.

When finished, they should be slightly browned on the bottom, releasing an

irresistible aroma.

Enjoy your creation and spend your sprout energy wisely!

3 cups whole kamut kernels (or grain of

your choice)

1 tsp. cinnamon powder

1/2 tsp. ginger powder

1 pinch Celtic sea salt

or Himalayan rock salt

blueberries, raisins, dates, nuts and

seeds, (for flavour, nutritionalvalue and appeal), as desired

Equipment

one 4 L OR two 2 L wide-mouth

jar(s)

food processor, geared wheatgrass

juicer or meat grinder


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H I G H - P R O T E I N B R E A K F A S T

If you are hypoglycemic or if you work out in the mornings, you will probably need additional pro-

tein in the first meal of your day. This can surely be accomplished by protein powders. However,

these are usually highly processed and therefore associated with having a large ecological foot-

print. There are more wholesome and ecological high-protein food concentrates, such as spirulina

powder, frozen blue-green algae or fresh local bee pollen. The addition of these whole protein

concentrates into shakes, smoothies, cereal and muesli gives a sense of fullness and satisfaction,

while eliminating food cravings.

Spirulina, the most known and available of the blue-green algae, is one of the richest whole-food

sources of protein: 3 grams or 1 teaspoon of dried spirulina equals 36 grams (a little more than

1 oz) of beef. Spirulina contains potent antioxidants that protect against damaging free radicals

and is a rich source of chlorophyll, the best-known blood purifier and builder. It contains plant ste-

rols supportive to both male and female health and to the immune system. There are a whole range

of polyunsaturated fatty acids, including gamma linolenic and linoleic acid, which are essential in

maintaining healthy membranes of nerves, skin, blood vessels, organs and tissues throughout the

body. It is a natural food source of both vitamins K and B12 and many minerals. The profile of the

other blue-green algae and chlorella is very similar. If you buy a frozen liquid form, you additionally

benefit from intact enzymes and powerful antioxidants.

Fresh localbee pollen is one of natures most completely nourishing foods. Half of its protein

is in the form of free amino acids. Bee pollen improves endurance, vitality, longevity and recovery

from chronic illness. It builds blood, reduces cravings and addictions and has antibiotic proper-

ties. Local bee pollen is also very effective for the treatment and prevention of seasonal allergies.

Nuts and seeds are also very valuable concentrated protein sources, but must be consumed in

small amounts to avoid indigestion and liver problems. The digestibility and utilization of nuts and

seeds is greatly enhanced when they are soaked and lightly fermented.



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N u t a n d S e e d C r e a m s , M i l k s a n d Y o g u r t s

Rich, creamy and delicious, these are great substitutes for dairy cream. Cashews, pine nuts and

hemp seeds produce the best taste and the creamiest texture, but feel free to experiment with

other nuts and seeds. A blend of raw cashews, hemp seeds and sunflower seeds gives the most

delicious results, and macademia nuts work very well, too, if you dont mind the cost. In my experi-

ence, you may not be as pleased with cream made with almonds, as they produce a somewhat

gritty texture. The best way to consume almonds is to soak 10 pieces per person in cold water

overnight and then peel them in the morning without heating. Compared to blanching, this is a

more difficult but nutritionally superior method. Almonds consumed in this way are excellent brainand beauty food. My grandmother used to say freshly soaked almonds produce beautiful babies!

B a s i c C r e a m Re c i p e

Soak rinsed nuts and seeds in the water overnight, or for at least 6 hours. Dont dis-

card the water, as it contains valuable vitamins and minerals. For simplicity, nuts andseeds can be soaked together.

Blend nuts and seeds along with soaking water and salt on high speed to a consistency

of heavy cream. This cream may be used as is, or diluted into milk. For children, add

wholesome sweetener, if desired.

For yogurt, ferment cream in a glass jar covered with cotton cloth for 12 days, depending on the

temperature. Mix occasionally. If you can use a yogurt maker, it will be ready in 1224 hours. For

soft seed and nut cheeses, place the yogurt in a cotton bag and let the whey drip out overnight.

1 cup raw nuts or seeds of

choice (rinsed well)

1 to 1 1/2 cups pure water

(according to desired

consistency)

1 pinch of quality salt


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A m a z a k e

Rice isnt particularly high in protein (about 10%), but the quality of rice protein is very good, as its

easily digested and assimilated. The fermentation process with friendly bacteria naturally occurring

on whole uncooked rice kernels makes the protein very easy to digest. Enjoy this creamy beverage

over cereal or in shakes instead of dairy milk.

Wash 1/2 cup of the rice well, then drain. Place in a tall saucepan, bring to a boil with

the water, cover and simmer for 1 hour.

Cool to body temperature, add the rest of the dry raw rice (unwashed) and blend on

high to a creamy consistency.

Return to the saucepan, cover and let ferment in a warm place for 2448 hours, until

slightly soured and frothy. Stir occasionally for uniform fermentation. Placing it in the

oven with the light on works well as a fermentation environment, or you can also wrap it

in a folded electric blanket turned on low.

If overdone, amazake will release a yeasty odour and sweet rice wine, or sake, will result.

3/4 cup short-grain brown rice

4 cups water

M a r i n a t e d Te m p e h

Amazing! One of these sausage-looking tempeh strips provides 5 grams of protein. Your muscles

will grow to love you.

Tempeh Preparation Method:

If frozen, thaw tempeh just enough to be able to cut through it, and cut lengthwise into

10 equal strips.

Place in a casserole dish and pour the marinade over it. Marinate in the fridge for 812 hours. Eat uncooked (yes, itis possible to eat raw

tempeh!) or bake in the oven at 350oF covered for 20 minutes, then uncovered for

approximately 10 minutes, or until the marinade is absorbed.

1 block tempeh (about 8 1/2 oz

or 240 g)

Orange Maple Marinade

1/2 cup freshly squeezed

orange juice

3 Tbsp. olive oil

2 Tbsp. tamari or organic soy sauce(to avoid MSG)

2 Tbsp. onion, minced

1 clove garlic, minced (optional)

1 Tbsp. raw honey or maple syrup

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