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- Lentil stew
- Super Easy Non-Dairy Nut Cheese Spread
- Amazake-hemp 100% whole, unrefined dessert pudding
- Pudding without cooking
- Anything Goes Sauce
- Puffed crunch
Appendices: Recipes
Lentil stewAlmost no restaurants soak and rinse their legumes, which results in many people thinking that they cannot digest them. To make the foods gently digestible and palatable after boiling, soak 4 cups of dry green lentils and 1 cup walnut halves or pieces in at least 20 cups of excess water for 8-24 hours, then rinse off the darkened water using a colander. Larger legumes such as chic peas can be soaked for 24 hours, then rinsed. Another advantage of soaking then rinsing legumes is that they become so mild, especially lentils or chic peas, that the stew can be either savory or sweet. Drench walnuts and lentils in enough water to cover plus one inch, with a teaspoon each of chili powder, cumin, ginger, and (if no problems with high blood pressure) half a teaspoon of salt. Add a tiny dash of cayenne, plus two cups of chopped sweet pears or other fruit. Or using a moderate amount of dried smaller organic fruits make a convenient way to add sweetness, with extra water needed. For a strictly savory stew avoid the fruit sweeteners, instead adding sage, oregano, garlic, and miso to the above spices. If milder flavors are preferred, eliminate some of the spices. After bringing the stew to a boil, continue boiling over low heat until softened. After the stew has finished cooking, stir to distribute larger chunks of fruit more thoroughly. Larger legumes do not absorb water as thoroughly as lentils, so extra water may be needed upon reheating. Hemp is the legal benign non-toxic cousin of the weed cannabis. Hemp has even healthier fats than walnut, which is already excellent. If available, hemp kernels make a great substitute for walnuts, because the tiny hemp kernels soften during boiling, giving a fatty savor like blended almond butter, without the blending. Hemp kernels do not require pre-soaking. They are available from www.nutiva.com or often a health food store. I use a legume stew such as this one as a foundation for almost every meal including breakfast, reheating from 2/3 to 1 cup. Lentils and chic peas are the gentlest legumes. Chic peas seem to be more alkaline than lentils. Special note for the mildest lentils: To make the lentils even gentler, sprout them out for 2 to 3 days, until the roots are quarter to half inch. During the sprouting, some of the indigestible oligosaccharides found in all legumes get converted into simpler sugars that are used for energy to help the plant grow. The sprouted lentils even taste mildly sweet when boiled alone. Therefore after boiling and eating the sprouted lentils, fewer oligosaccharides remain by the time the bolus reaches the colon than if the lentils had been boiled as dry seeds. Because oligosaccharides are one of the foods used by bacteria in the intestines to produce gas, less gas is experienced. Usually I save some of the sprouted lentils to eat raw with salads. For larger quantities at each meal, I find that boiling them breaks down the fibers for more rapid digestion. Here is an article that focuses on preparing beans: http://www.fshn.hs.iastate.edu/nutritionclinic/handouts/newsletters/beans.pdf
Super Easy Non-Dairy Nut Cheese SpreadWhen using pine nuts, the pine nut base may have been partially “cooked” due to the probable parching of the nuts at a relatively high temperature during volume removal of shells and skins. However, the probiotics bring their vibrant life to the partially cooked base, transforming and revitalizing it. In the case of coconuts, most commercial coconut meat gets extracted in a similar fashion, by oven-parching of the whole nut less juice for half an hour to separate the meat from shell and skin. Since pine nuts are smaller, a lower temperature may be used for parching. One could also try substituting soaked and rinsed walnuts, with fresh-squeezed lemon juice blended in: superb! (Please see “Appendices: Sprouting” for info on germinating nuts before usage, even walnuts.) The main discussion of ferments, including this spread, is in “Powerful probiotics”. Ingredients 1 cup pine nuts, “raw”, refrigerated to keep the fatty acids from getting rancid. 3 cups water Directions Soak 6 hours at room temperature in water, then rinse out diffused growth inhibitors thoroughly. The quantity of water added after rinsing determines the thickness. For example, ½ cup or less would make a relatively thick spread/sauce, 2 cups a thin sauce. As a precaution that probiotic bacteria dominate the ferment, and to introduce human probiotic strains, one can blend in a few tbsp. of soy yogurt (Wildwood’s unsweetened “Pleasantly Plain Soyogurt”) or the powder from two capsules of probiotic bacteria supplement (Kyo-Dophilus “Friendly Trio” by Wakunaga of Mission Viejo CA or DDS-100 Non Dairy Acidophilus by UAS Laboratories in Minneapolis MN). Place the probiotics onto the nuts, blend or process until as smooth as possible. Let sit at room temperature. The length of time at room temperature depends on the temperature and the desired acid strength of the spread/sauce. For example, at 74ºF I taste sufficient acidity after 1 hour to give it the interest of mild cheddar. To me this spread/sauce tastes better than any dairy cheese. Since the probiotics continue working slowly with refrigeration, after 2 or so days the ferment is too sharp and acidic for me to use at all. Since the mix is usually warm immediately after blending, sometimes I just pop it right into the refrigerator, where it ferments rapidly over the time needed for cooling, then slows. It lasts longer that way, before it gets too sharp.
Refrigerate. Please note: I have had good results with seed and nut ferments, but haven’t tried making rejuvelac, since grains are more subject to dominance by pathogenic organisms such as candida yeast and fungi. An apple rots due to pathogenic yeast or fungi, since the probiotics from the air don’t penetrate as much as in a blended ferment, and since probiotics may well need more fat to reproduce than is available in an apple. Nutritional Information for Entire Batch This information is for the dry nuts. I don’t have any info regarding the changes in ratios of protein, carbohydrates and fats after fermentation, but can speculate that the probiotic bacteria use substantial nutrients to reproduce. Reproduction would cause reduction in most quantities below as energy is expended. Protein would get reduced the least, since the bacteria would mainly reorganize the amino acids into structures of cells and enzymes. Calorie content and all other quantities would diminish in part. Calories: 900 Protein: 38 grams Carbohydrates: 23 grams Total lipids (fats): 81 grams Saturated fatty acids: 12.5 grams Monounsaturated fatty acids: 30.5 grams (Dominates in pine nuts, as in olives.) Polyunsaturated fatty acids: 34 grams Omega-6 polyunsaturated fatty acid: 33 grams Omega-3 polyunsaturated fatty acid: 1 gram Weight: 160 grams
Amazake-hemp 100% whole, unrefined dessert puddingIngredients 4 cups short grain brown rice, 1 cup hemp kernels, 10 cups water, 1/5 to 1/2 cup koji amazake starter rice grains. Many other grains can get substituted for the rice as an experiment, but the rice gives it a very pleasant flavor for a first try. Directions Boil brown rice and hemp until a little soft. Pulverize koji using mortar and pestle or flax seed grinder. Because finer powder has more surface area for the yeast to interact with the mixture, the finer the powder the less koji is needed. Using a larger amount increases the chance of successful sweet fermentation, but the koji is expensive. Use a potato masher to thoroughly mash and mix. Incubate anywhere from room temperature to 140ºF for say 12 hours. If incubating at room temp, try putting it into an insulated summer picnic cooler to allow the heat from fermentation to warm it a bit above room temp. If it doesn’t taste sweet enough and has been at room temp, put it over a very light flame for one to two hours, stirring occasionally so the bottom doesn’t burn. If it incubates longer than say 24 hours, it might go bad. Boil for 20 minutes to stop fermentation, let cool, then refrigerate. Pudding without cookingIngredients Organic strawberry spreadable fruit: 6 ounces (“Sorrell Ridge” doesn’t include lemon juice, so the spreadable fruit retains the maximum sweetness.) Vanilla extract: 2 tablespoons (“Frontier” alcohol-free vanilla extract uses glycerin preservative that adds extra sweetness to the vanilla, instead of the extreme sharpness of the usual alcohol preservative.) Organic unsweetened carob or cocoa powder: 3 to 6 tablespoons to taste Soy yogurt (Wildwood’s unsweetened “Pleasantly Plain Soyogurt”) or the softest tofu available: 19 ounce package (Use “Nasoya’s” softest silken tofu, or tofu that is soft enough so that the block falls apart when one tries to lift it. Otherwise, it contains so much of the calcium chloride used to firm it up that extra sweetener needs to be added to compensate for the chalky flavor of that extra calcium chloride.) Directions To blend carob or cocoa powder with ease, place liquids (spreadable fruit and vanilla extract) into blender first. Place half the tofu into blender. Place the carob or cocoa powder into blender. Place the other half of the tofu into blender. Blend at high speed, pulse, then stir top of blend and scrape carob or cocoa powder away from sides as necessary, until thoroughly smooth and consistently even-colored. The mix should blend quickly, in two minutes or less. Time to prepare: 5 minutes (Fast foods don’t have to cause major meds.) For fun when cleaning the blender after emptying it, pour in a little plain soy milk and blend for a delightful sip of carob or chocolate soy milk! Single Serving ½ cup, 3.5 ounces Calories per serving: 100 Protein per serving: 4 grams Carbohydrates per serving: 16 grams Total lipids (fats) per serving: 2.3 grams Saturated fatty acids per serving: 0.6 grams Monounsaturated fatty acids per serving: 0.6 grams Polyunsaturated fatty acids per serving: 1.1 gram (almost all Omega-6) 7.5 servings per recipe Variations Add chopped fruit. Also delicious without the carob or cocoa: just add another tablespoon or two of alcohol-free vanilla extract. Add 2-3 tablespoons flaxseed oil. The benefits of this oil are described in the section “Outstanding Omegas”. Add one small drop of peppermint extract. A little peppermint goes a long way and individual tastes vary, so it might be wise to blend in peppermint just one drop at a time if contemplating using more than one drop. Anything Goes SauceIngredients Sweet potato, boiled or baked until soft: 1.5 cups without skins Soy milk: 1.5 cups (unsweetened Vitasoy Creamy Original) Soy yogurt (Wildwood’s unsweetened “Pleasantly Plain Soyogurt”) or the softest tofu available: 1 cup (8 ounces) Directions Liquefy tofu in soy milk. Blend in yam. Time to prepare: 5 minutes if baked yam available. Single Serving 1 cup
Calories per serving: 120 Protein per serving: 5.5 grams Carbohydrates per serving: 17.5 grams Total lipids (fats) per serving: 3 grams Saturated fatty acids per serving: 0.4 grams Monounsaturated fatty acids per serving: 0.7 grams Polyunsaturated fatty acids per serving: 1.8 gram (almost all Omega-6) 4 servings per recipe Dessert Variations Blend with 1 ounce of organic strawberry spreadable fruit. Add chopped fruit. Main Course Variations Tbsp. lemon juice Blend in spices to taste. Use as sauce on anything.
Kamut, puffed, unsweetened: 4 cups (Nature’s Path) Kamut is an ancient grain with less gluten than wheat. Those who are sensitive to wheat may have a greater tolerance for kamut than for wheat. Flaxseed oil: 1 tablespoon fresh-tasting (“Barlean’s”, or “Spectrum Omega-3”). Since flaxseed oil oxidizes fairly quickly, it’s a good idea to prepare only the amount of crunch that one expects to eat in the next few hours. Salt: 1/8 teaspoon if any Directions To get the salt to stick evenly, drizzle and stir in the oil first. Time to prepare: 2 minutes. Single Serving 2 cups
Calories per serving: 165 2 servings per recipe Variations For a mild dairy-free cheese flavor (think cheese puffs), stir in 1 tablespoon nutritional yeast (not the bakers’ yeast). Add a dash of chili, ginger, or cumin powder. Before adding the puffed grain, stir a tablespoon of almond butter into the flaxseed oil. If raw almond butter sits at room temperature for a long time after having been ground, the fresh flavor and benefits are reduced. Therefore, it is worth seeking a brand that is shipped refrigerated and stored refrigerated (Rejuvenative Foods) or buying it as fresh as possible, then refrigerating (Glaser Farms 305-238-7747). The taste of fresh and pure raw almond butter is actually sweet! Any puffed grain can be used. Puffed Kashi, unsweetened, is composed of 7 grains with great “smoky” flavor. Puffed millet is not recommended since it gives no crunch. Download 0.98 Mb. Share with your friends:
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