"First the word, then the plant, lastly the knife."
-Aesculapius 1200BC
RECIPES
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Natural Health Diet Goals Natural Health Recipes and Flavor
Principles Wild Foods Recipes Edible Wild Plants Basque Tapas style recipes. Late Summer Tapas recipes Indigenous recipes Lost foods |
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| Jill and Rebecca preparing a typical
Spanish salad: white asparagus, olives, lettuce, greens, tomatoes, tuna. Dressing: olive oil and lemon juice. |
How to use this data: Click the hyperlinked text below to find sections of this recipe
Sandwiches Dips/Spreads Entre Soups Salads/Dressings Breakfast
Craving leads us down the road toward obesity and despair. It doesn't have to be that way. Craving can be a weight reduction tool. Learn to crave good foods, high in fiber, low in fat. For example: substitute a Raspberry Oat Bar for a chocolate bar. Eat whole oats oatmeal (not instant variety) instead of eggs and sausage. If you are craving, eat crunchy satiating foods like a carrot, celery, chunky soup. Drink at least 10 ounces of water before a meal. Also, see the file called Satiety Index. Discover foods that satiate your appetite. A boiled potato (with Skin) has the highest satiety index in an University of Australia study. In the evening, when you are hungry try snacking on whole grain cereals, oatmeal, All Bran, 7, 9 and 20 grain cereals, a plate of beans or a boiled potato with its skin (no butter). They have a high satiety index, are low in fat and high in fiber.
Our goal is to create wonderful dishes from the Diet for Natural Health that you will crave!
Rules:
-Foods must be delicious
-Quick and easy to prepare
-Inexpensive, but of highest quality
-High fiber, low fat, low sodium, low refined sugar, low acidity
-Nutrient and phytochemical dense
-Preferably organic and minimally processed
Protein and Carbohydrate Centerpiece
Tip: Almost all meals worldwide have, as there centerpiece, a protein and a carbohydrate.
Build your vegetables and fruit dishes around this centerpiece. The protein may be a veggie burger. The carbohydrate a whole grain, sprouted wheat, seedy bun. Surround this with two or three vegetables and fruit dishes. They could be a green leafy salad, plus a Cucumber Salad (see below), and a cooked vegetable. Try the Blueberry Soup. Or one of our famous Paleolithic waffles. You will soon crave these foods, and they will reward your craving with excellent flavor. You will manage your weight successfully. You will have more energy. And you will reap the health benefits of whole, organically grown foods.
Having three vegetable dishes complementing a modest entre of protein and carbohydrate is the norm at our house.
World Flavor Principles: main ingredients
Salt and Pepper
Salt and pepper are almost always used in some form either as: soy, sea salt, MSG, sodium chloride, potassium chloride. Pepper is usually white or black (white has skin, seed coat removed).
Flavor Principles: What are they?
Example: Japanese: soy sauces, ginger root, sesame oil, rice wine vinegar, garlic.
What follows are several cultural flavor principles that have survived antiquity. Initially, these flavor principles-which are all high in antioxidants-were used as food preservatives (before refrigeration and modern canning and storage techniques). Also, they were used to disguise strong odors and occasionally rancid taste. Today they give the distinctive flavor to foods that underscores the nutritional cultural heritage of ethnic populations.
Flavor principles in our home provide a broader palate for our culinary whims. Many of these principles can be fused to give an infinite spectrum of great flavor. Wild plants when cooked in various cultural flavor principles are easily embraced by family members as an everyday choice in their diet.
What follows are the main ingredients in several cultural flavor principles. See our video The Diet for Natural Health, One Diet for Disease Prevention and Weight Control to see the many ways we formulate these flavor principles.
Amounts: Much of a good flavor principle is intuitive. It takes practice to balance the flavor principle to the dish. Some foods need more of an ingredient that others. This is the chemistry of cooking and what makes it an exciting adventure. EXPERIMENT!
Native American/Hispanic
The ingredients are blended in different proportions depending on what is being prepared: a sauce, on meat, vegetables.
Ingredients:
1 lime
1/4 cup cilantro
3 cups tomatoes
1 onion
1-2 cloves garlic
1/2 jalapeno pepper
1/4 cup corn
pinch of anise
European Flavor Principle
Ingredients: To taste...salt and pepper; fines herbs*; rosemary; garlic; lard/butter; fennel; lemon
Mediterranean salt/black and white pepper
The following ingredients are balanced to achieve the preferred cultural flavor, varies slightly from dish to dish.
Italian: Oregano Greek: Cinnamon
Garlic Oregano
Basil Olive oil
Lemon Lemon
Olive oil Tomatoes
Tomatoes
Sub Continent Asia (various combinations)
Many off the shelf preparations available. Try experimenting with ingredients to make unique curries.
curry
cinnamon
parsley
garlic
olive oil
coconut milk
ginger
lemon/lime
lemon grass
ghee (clarified butter)
peppers
Asian cilantro (knot weed)
China/Japan
peanut oil
soy sauce/soy products
ginger
garlic
peppers
numerous sauces
lemon juice
brown sugar
sesame oil
These flavor principles have health protecting chemistry: antioxidants, flavonoids, vitamins and minerals and almost an infinite array of phytochemicals that are physiologically active in our body.
RECIPES
Snacks: Try to keep your consumption of animal fat, refined starch and refined sugar down. Eat bean snacks, crunchy vegetables, cherry tomatoes, cucumber salads, grapefruit, salsa on whole wheat, multi-grained toast, hard fiber rich fruits like an apple, kiwi, pear. Snack between breakfast and lunch, dinner and bedtime. If you want to sleep well at night have a bowl of whole grain cereal like oat meal or five grain cooked cereals. Evidence suggests that if you add brown sugar to these high fiber cereals there is no net gain in available glucose. The fiber slows its assimilation. See Bean Caviar and Cucumber salad below for excellent snack ideas.
Evenings: Carbohydrate snacks may raise serotonin levels and ease you to sleep. Avoid protein snacks at night as protein may be antagonistic to serotonin.
TIP: Increase protein prior to the onset of any PMS symptoms. Also take a vitamin A and magnesium supplement for relieving PMS. Get plenty of exercise and lots of sunshine for vitamin D production to better utilize calcium. Protein, coupled with a gram of calcium (per day) and magnesium in your vitamin supplement may reduce PMS.
Jim's Hummus Blend: For quick recipe just use underlined ingredients.
1 cup or one can of chick peas (garbanzo beans, Chan Dal)
1/2 cup cooked black beans
1 T of tahini (Optional: roast sesame seeds and add whole, fiber rich seeds to hummus)
1T of sesame oil
1 clove diced garlic
lemon juice to taste, about a half lemon or less.
Black pepper to taste
1T Olive oil
Blend 1 cup of chick peas, with optional 1/8 cup of tahini, and/or tablespoon of sesame seed oil. Dice one clove of crushed garlic. Add juice of lemon to taste, some black or white pepper.
OPTIONAL: stir in 1/4 cup of diced parsley and about two T of olive oil. SEE OPTIONS BELOW, OLIVE OPTION IS MY FAVORITE!
Spread the hummus on Ryvita toasted sesame rye. This is a high fiber, no fat, low calory whole grain crisp bread. Two slices provide 3 grams of fiber and 70 calories.
OTHER GREAT VARIATIONS OF HUMMUS:
1. Recipe as above but add five green olives and two or three artichoke hearts (crush and wash olive and artichokes if canned TO RINSE AWAY SALT).
2. Blend in half cup of black beans, and a dash or two of Louisiana hot sauce.
3. Recipe as first described and add one teaspoon of Chinese fine chili sauce (Lee Kum Kee Fine Chili Sauce=5 calories, no fat).
My Favorite Vegetarian Sandwich
Slice a wide,1/8 inch thick piece of peeled sweet potato. Lay that down on multi grain bread as a foundation. Saute Portobello mushroom slices and red bell peppers with onions (use a little olive oil and water). Take one slice of Pepper Jack veggie cheese (called Veggie slices) and melt that over the hot vegetables. Veggie cheese holds it all together. Lay over the sweet potato slice. Top with sliced tomato and cilantro or lettuce. Add other condiments of choice for example: herb/ garlic dressing, mayo.
Tofu Steaks:
Ingredients:
1/2 lemon
12 to 16 ounces of firm tofu
1/2 vegetarian bouillon cube
water
OPTIONAL teaspoon of olive oil
One of my favorite ways to prepare tofu is to take 1/2 a Knorr's vegetarian bouillon cube, dissolve it in 1/4 cup of water. Squeeze in a 1/2 cup of lemon juice. Then pour the lemony, vegetable flavored bouillon water into a large frying pan. Slice a pound of firm tofu into the pan. Slices are about 1/4 inch thick. Simmer for ten minutes. Turn once. Pour off excess juice. Add one teaspoon of olive oil to the non-stick pan. Raise the heat on the stove to medium high. Sear the tofu on both sides, creating a skin. Let cool. Store in the refrigerator as a snack. Have on toast, cut into pasta dishes, stir frys, salads. Or eat as finger food.
Dips/Sauces
Jim's Hummus Blend: For quick recipe just use underlined ingredients.
1 cup or one can of chick peas (garbanzo beans, Chan Dal)
1/2 cup cooked black beans
1 T of tahini (Optional: roast sesame seeds and add whole, fiber rich seeds to hummus)
1T of sesame oil
1 clove diced garlic
lemon juice to taste, about a half lemon or less.
Black pepper to taste
1T Olive oil
Blend 1 cup of chick peas, with optional 1/8 cup of tahini, and/or tablespoon of sesame seed oil. Dice one clove of crushed garlic. Add juice of lemon to taste, some black or white pepper.
OPTIONAL: stir in 1/4 cup of diced parsley and about two T of olive oil. SEE OPTIONS BELOW, OLIVE OPTION IS MY FAVORITE!
Spread the hummus on Ryvita toasted sesame rye. This is a high fiber, no fat, low calory whole grain crisp bread. Two slices provide 3 grams of fiber and 70 calories.
OTHER GREAT VARIATIONS OF HUMMUS:
1. Recipe as above but add five green olives and two or three artichoke hearts (crush and wash olive and artichokes if canned TO RINSE AWAY SALT).
2. Blend in half cup of black beans, and a dash or two of Louisiana hot sauce.
3. Recipe as first described and add one teaspoon of Chinese fine chili sauce (Lee Kum Kee Fine Chili Sauce=5 calories, no fat).
4. Use tomato, cilantro, substitute lime juice for lemon juice and two Epazote leaves for a Native American tasting hummus.
Jim's Tofu vegetable and sandwich dip:
-Ten ounces of soft tofu
-3T of Marukan seasoned gourmet rice wine vinegar (Lite has less salt)
-2 t of finely chopped ginger
-pinch salt, pepper, garlic powder, onion powder
Add all ingredients to a blender or food processor and blend. You may stir in a pinch of salt, pepper, garlic powder and onion powder. Serve as sandwich spread, vegetable dip or sauce over cooked vegetables or baked potato. Tofu is rich in phytoestrogens. This is Mom's best health protecting dish. High in soluble fiber, low in saturated fat.
Great Balls of Fire Dip:
-2 or 3 canned plums rinsed, or fresh plums
-one medium sweet potato cooked
-1/4 t of cayenne powder or five shakes of Louisiana hot sauce
-2 T rice wine vinegar or lemon juice
-2 T soy sauce
-1 T chopped ginger
-1 T sesame seed oil
-1 clove chopped garlic
Blend plums with a well cooked sweet potato. Use cayenne and chili powder carefully to bring up the heat, start with a quarter teaspoon of each (cayenne and chili powder), blend into plums and sweet potato. Mix lemon juice, or rice wine vinegar with soy sauce, chopped ginger, sesame seed oil and garlic...Then blend or whip this into plums and seet potato. If too thick add quality water to get consistency you want.
Use as sandwich spread, dip (mixed with low fat sour cream). Or use a dollop of this blend as a dip for uncooked broccoli, asparagus, bok choy...
Cuban Jim's Salsa
Makes about ten cups.
-five pounds of tomatoes mixed: some cherry and heritage variety (I like Burbank for its superior essential amino acid profile).
-Juice of two limes about a 1/2 cup.
-one cup of cilantro chopped or minced.
-1/4 pound fresh jalapeno chilies (canned okay if can't get fresh).
-1 pound of fresh poblano chilies, or like amount canned.
-2 cups chopped onions, or two medium onions.
-mince two garlic cloves.
-sea salt to taste if necessary.
Broil or bake, roast jalapeno and poblano peppers on pizza pans one layer only until skins are loose, blackened or blistered (your choice). After cool, preferably with surgical gloves available at your hardware store, remove skins, seeds and cores. Rinse and chop. With canned peppers I forego the roast and cleaning, just remove the stems and use whole peppers chopped, more fiber, more heat.
In eight quart pan add all ingredients and cook. Bring to a boil, then simmer without a cover for about ten minutes.
Use on whole wheat, multi-grain or
sprouted toast as a snack. Try a slice of Pepper Jack Veggie Slice* for more
calcium in a cholesterol free, saturated fat free tofu cheese.
Jim's Tabbouleh
-1 cup dried bulgur wheat
-two cups water
-1/4 cup parsley
-1/2 cup anise hyssop flowers
-2 chopped tomatoes
-1/2 lemon
-1/2 t cinnamon
-olive oil
Cover a cup of bulgur wheat with water and set aside in refrigerator for about an hour.
Mix swollen bulgur wheat with chopped cup of parsley, anise hyssop flowers, chopped tomatoes*, cinnamon, and juice of half a lemon.
You may stir in a T of olive oil is you wish.
This is great open faced with cucumber and roasted red peppers on whole grain toast.
Screamin' Jiminy's Lee Kum Kee Fine Chili Sauce and no fat sour cream dip
-Lee Kum Kee Fine Chili Sauce
-No fat sour cream
-garlic powder
-1 t each of oregano, basil and chopped dill
Whip up one to one amounts of Lee Kum Kee Fine Chili sauce and no fat sour cream. Sprinkle on some garlic, powder, oregano or chopped fresh dill. Stir in the ingredients, mix, chill and serve with high fiber crisp vegetables. Lee Kum Kee makes many fine sauces available in Oriental markets.
Option: Mix herbs with sour cream, put in a serving plate, then drop in a dollup of Fine Chill Sauce into the middle of the sour cream. Dip a little cream, dip a little "fire" and enjoy.
SALADS, SALAD DRESSINGS, VEGETABLE DIPS
Pesto is used on almost everything except dessert at our house (we're working on a dessert).
-3/4 cup olive oil1
-2 garlic cloves
-1 T pine nuts, substitute pumpkin seeds, other nuts: almonds, peanuts,
walnuts.
-1/4 t salt
-1/3 cup fresh Parmesan or 1 ounce dried
-4 cups of Basil leaves and flowers. For a change of taste
substitute Cilantro or mix cilantro and basil.
Instructions: Blend all ingredients except Basil or Cilantro. When smooth, add basil/cilantro a little at a time until combined and somewhat coarse. Freezes well. Use fresh for best results.
Jimbo's Italian Tomato and Pepper Salad
Chop mild banana peppers, and onion and tomatoes. Mince a clove or two of garlic to your taste, fold into peppers, onion and tomatoes. Grind on some pepper. Sprinkle on oregano and basil. Marinate in red wine vinegar and olive oil. For added punch mix in some hot pepper or a pinch of cayenne. Kicks up metabolism. Rich in antioxidant phenolic compounds. Anti-inflammatory chemistry. Heart protection. Low Glycemic index, high fiber, crunchy, slow digesting food.
Jim's Salad: My salads always have endive, dandelions*, nasturtium leaves, parsley and lovage in them. Also, three types of lettuce, preferably in three shades of color (color means antioxidant flavonoids, the more color the better). Edible flowers include nasturtiums, calendula, Queen Anne's Lace, borage, radish flowers, Evening primrose...What's available. To this I add cherry tomatoes, apple slices, sunflower seeds, sprouts, pumpkin seeds and occasionally walnuts. Grapes are great when fresh and organic. Jill like olives and artichoke hearts..
To above I add herbs: fennel, dill, lots of thyme, chopped basil leaves and the like.
Occasionally, I add French sorrel, garden sorrel, Asiatic dayflower, and wild plants like leeks, violets, dandelion petals when available.
Great snack or side dish. Low glycemic index, high fiber, high bulk.
Slice cucumbers, sprinkle on Marukan Seasoned Gourmet Rice Wine Vinegar, grind on some coarse pepper, chop on fresh dill (add seeds if you wish). Cover with plastic wrap, shake, chill for 20 minutes and eat.
Jamestown Dressing: For a no oil dressing, great on this salad try Marukan Seasoned Gourmet Rice Wine vinegar by itself....Or blend it with a two inch piece of horseradish root (about 1 ˝ inches long) and a clove of garlic. Italian dressing is also acceptable, with olive oil of course.
Edible Flower variation: Chop nasturtium
flowers into the dressing and puree.
Edible Flower Dressing
Two tablespoons of orange juice.
1/4 cup of white wine
2 T of finely minced fresh basil
1 t of garlic
1 t of orange zest
Blend ingredients until smooth, stir in 1/8 cup of rice wine or white wine vinegar to taste.
Cheese: Sprinkle herb flavored Feta cheese over the salad. Basil, tomato flavored Feta is my favorite. With a strong cheese like Feta or goat cheese a little goes a long way. They add intense flavor with little health damage. Some folks who are afraid of this salad will go for it with the cheese. There are numerous varieties of tofu cheese at your organic food counter. They have an American cheese flavor (also provolone, cheddar, etc.) with no cholesterol.
NOTE: There are scores of recipes in all our video tapes. For an action packed, recipe packed video see our HERBAL PREPARATIONS AND NUTRITIONAL MEDICINE VIDEO.
*Bitter greens like endive and
dandelions aid digestion, HELPS LOWER CHOLESTEROL (SEE CHOLESTEROL SECTION ON
DISK) chop or tear them into small pieces, this prevents anyone from getting too
big a leaf and too had a hit of bitters. Sweet, pungent, bitter and fragrant
herbs complement each other and provide health protecting phytochemicals, bulk
and fiber.
Jim's Horseradish salad dressing:
-1/2 CUP marukan seasoned rice wine vinegar.
-1 T chopped horseradish
-1/4 piece of cayenne pepper
-4T tahini
-favorite fresh garden herbs: thyme, lemon thyme, basil, oregano, fennel....
-1 chopped clove garlic
-1/2 lemon
Place all in blender, then add 1.4 cup of water or wine (any color) and blend. Use on mixed greens salads and edible flower salads.
OPTIONAL: Lite Seasoned Gourmet Marukan rice wine vinegar makes an excellent no fat salad dressing all by its lonesome, splashed over the best from your garden.
Curried Squash Soup (hot or cold)
-2T vegetarian curry powder
-juice and pulp of one orange
-1/4 cube of vegetarian bullion dissolved in 1/2 cup of hot water
-1t of Oriental 5 spice mix
-optional 1/4 t of cinnamon as garnish over top of soup
-lemon juice
Blend orange and squash with optional 1t of lemon juice. Mix curry powder and other dry spices with water and bullion. Whip all into the curry/squash puree. Serve cold or hot.
Cream Ramps and Nettle Soup
Better Than Winning the Lottery
Two of the first edible wild plants to emerge in the spring are stinging nettle (Urtica dioica L.) and wild leeks (Allium tricoccum Ait.). A synonym for wild leeks is Ramps. You know nettle if you walked through it bare legged. To relieve the inflammation and itch rub it with Jewelweed or Mullein leaves. But we are not here to damn nettles, we are here to eat them.
Stinging nettles and wild leeks are two plants that work in tandem to purify your stagnant blood, provide you with protection from acute infections and give you a most needed mineral boost.
Both plants can be purchased (try: and transplanted into your yard. Wild Leeks prefer shade. Nettles will tolerate shade, partial shade and full sun.
A nettle crop is invasive, disease resistant, excellent genetics. They are best contained against a wall of a building or in large pots. Somehow corral it. Leeks too, will spread, but slowly. Forget about stunting any propensity they have, you will want to eat more than you can grow.
These two wild foods that are almost always available. My nettle is just pushing through my Michigan ground the first of March and I will be cooking a couple time a week all the way until November. If you have un-calloused fingers where gloves when harvesting. Pinch off the top whorls of leaves. In a few days the tops you have pinched will bifurcate and produce two new whorls of leaves...You have effectively doubled your crop and fed yourself at the same time. Older bunches of nettles, tough stalks and leaves, may be cut and added to enrich flavor and improve mineral content of vegetable broths.
Wild leeks provide excellent tasting leaves in early spring. Following the leaves, comes the edible flower. The leaves die off in late spring and disappear except for the seed stalk. Attached to the seed stalk, just below the ground is the edible bulb. The bulb is there for you any time of year.
Let’s cook, but keep in mind this is not a "date" dinner. Wild leeks, like garlic, enter your body, do their good deeds and gradually gas off through your skin, hands, breath...Well you get the picture. But if your loved ones love leeks...Yaahooo!
Cooking:
Nettles: Cooking nettles eliminates their sting. Eat young shoots in spring: steam, saute, stir fry. As the nettle stem gets tough, pick and eat only the tender new growth of leaves at the top of the sprouting herb. New growth leaf whorls are available through the seasons. Older summer nettles (tough leaves and tough stems) may be simmered with other herbs: rosemary, celery, thyme, onions, leeks, lovage to make a vegetable bullion, or soup base. Discard the plant materials after simmering for thirty minutes. Use vegetable broth in cooking.
Wild Leeks: Eat leaves as they appear. Try to eat only one leaf on each plant. This practice will not kill the plant. Prepare the leaves like cultivated leeks, in soups, stews, stir fry, broth soups, Chinese and Japanese noodle dishes. Under the earth is the bulb. Cook the bulb until tender. It looks like a cocktail onion when cooked but much stronger tasting. Flowers are onion like, bitter and are very good spread over salads, stirred into mayonnaise, mustard, butter, salad dressings.
Combination Recipe: "I’ve Won the Lottery Soup"
Cream of Ramps and Nettle Soup (4 servings)
-2 Knoors vegetarian bullion cubes dissolve in a quart of water
-4 cups wild leeks leaves (Ramps) substitute: cultivated leeks
-4 or 5 wild leek bulbs
-4 pound of stinging nettle leaves
-1 cup low fat sour cream
-1/4 cup of pastina
-4 cups water
-spices: pinch each of pepper, tarragon, rosemary, thyme, oregano at end of cooking.
Options: Protobello mushrooms and watercress.
Preparation: Cook and dissolve two Knoors vegetarian bouillon cubes in four cups of water (or to taste). Simmer nettles and leek leaves and sliced bulbs for about ten minutes. Let cool, then puree with sour cream. Reheat. Add spices, stir. Cook Pastina in boiling water until al dente. Add to cream soup. Serve.
For variety: slice and saute in olive oil a Portobello mushroom and chopped water cress. Stir into reheated cream soup. For zest, add cayenne and or horseradish.
Bugsy's and Jim's Carrot, citrus and ginger consommé:
-1 dozen organic carrots
-2 T ginger root
-3 seedless organic oranges
-1/4 t cinnamon
Juice a dozen organic carrots, dice a square inch of ginger root, and juice three seedless organic oranges. Blend all ingredient. Add some citrus and carrot pulp from juicer to thicken. Sprinkle cinnamon over top of soup and serve cold. This may be reduced over heat, but you lose vitamins. Best chill it and eat cold as cold soup. High in carotenoids and fiber. Ginger provides stomach protection and nausea prevention...Ginger may protect you from food poisoning.
Raw carrots in Carrot juice reduction:
-1/2 dozen carrots
-salt, pepper
-1 t seasoned rice wine vinegar
Juice a half dozen carrots. Reduce the juice and pulp over heat to one half volume. Season with salt and pepper. Add small t of seasoned rice wine vinegar. Use over cooked sweet vegetables, cooked carrots, over soups. Or cook thinly slice raw carrots, throw carrots in reduction juice, cook for one minute until sliced carrots are warm or hot. Serve. More cancer preventing carotenoids...
Cajun Jim's Fish Soup:
-one pound of salmon
-one can of clam juice or canned clams
-one shrimp bullion cube, a few shrimp
-one and half quarts of quality water
-one or two cups of dry red wine (How do you like it?)
Get all the above this simmering, then add:
- chopped onion (green onion is good)
-thick pieces of carrots
-three slices of chopped ginger about 2 T
-potatoes with skins, cut in three piece
-cup chopped celery
-Two cloves chopped garlic, two cloves
-one Bay leaf
-10 to 16 oz chopped tomatoes
Have fun with your herbs: add a little rosemary, oregano, basil, thyme in the last fifteen minutes of cooking. Near end sprinkle in saffron. Add less water for thicker soup or stir in two tablespoons of mashed potatoes mix. Or near end you can thicken with a tablespoon of corn starch dissolved in cold water, stir into soup. Add lemon juice as needed.
Jimmy's Lavender, Blueberry and Strawberry Soup
1 quart of blueberries (may be frozen)
1 quart strawberries (may be frozen)
1 and half of water.
teaspoon of ground cinnamon or one cinnamon stick
2 ounces of orange juice
1 tablespoon of lavender flowers dried or fresh
juice of one large lemon and lemon peel zest of one lemon, or whole rind
1/4 teaspoon ground cloves
1/2 t of salt
six ounces of honey or 1/2 cup brown sugar, try black strap molasses
coarse black pepper about a 1/2 teaspoon.
Put all in deep pan bring to boil, then simmer for 10 or 12 minutes.
Bean Soup Mexican Style
Ingredients:
2 or 3 cups of dried beans
onion
2 cloves of garlic
two stalks of celery
butter
(2) ham hocks or (2) smoked turkey legs
lime
epazote (three leaves)
cilantro (to taste)
mint leaves 2 or 3.
Soak beans in frig for at least 12 hours. Pour off water, rinse once. Use smoked turkey legs (2) or two smoked ham hocks.
Add beans and water, enough water to cover the beans and smoked meat. Saute onions and celery in butter and two smashed and chopped cloves of garlic. Add sauteed celery and onion to beans. About thirty minutes before beans are done add cilantro, a few mint leaves and three or four leaves of epazote. Balance flavor with lime juice and serve.
JIMMU TENNO'S YAKITORI
Yakitori are Japanese shish ka bobs. Marinate vegetables and chicken in Oriental flavor principle plus brown sugar.
-One inch squares of breast of chicken
-small pieces of broccoli
-cherry tomatoes
-quartered onions, or green onion heads
-thick chunks of zucchini
-squares of slightly cooked potato
-pumpkin squares uncooked
Marinade:
-Mix 1/2 cup of lite soy sauce with two tablespoons of diced ginger
-1 diced garlic clove
-1Tablespoon of lemon juice
-1 teaspoon of sesame seed oil
-and a two tablespoons of rice wine vinegar
-Stir in and dissolve two tablespoons of brown sugar with the above ingredients
This is your yakitori marinade.
Marinate the vegetables and chicken in the marinade overnight or at least an hour.
PREPARATION: Skewer the vegetables on a yakitori stick and grill outdoors or under broiler in your oven. Turn two or three times.
Belizean Jim's Red Beans and Rice
Stick 8 cloves in a small onion, if the onion is too big, peel off a few layers until is is only
about one inch in diameter. Drop the clove onion in a pan containing the following ingredients and simmer the covered rice until done. Add some hot sauce on the rice in cold weather. Salt and pepper if desired.
-Cup and a half of long, brown rice, or brown rice
-1/2 cup of coconut, if sweetened shredded coconut, rinse the coconut in water to remove sugar.
-Add about a 1/4 cup of lite coconut milk
-1 teaspoon of thyme or lemon thyme, tablespoon if fresh
-3 1/3 cups of water
1 cup of red beans or kidney beans or pigeon peas or chickpeas...Your choice
Jimmyville Eggplant and Tomato Sunrise
Great eggplant tomato dish using Italian flavor principle.
-2/3 cup olive oil
-T minced parsley
-T minced thyme
-T minced basil
-T oregano
-one pound sliced eggplant
-1.5 pounds of cherry tomatoes
-1 pound of larger Burbank or other red tomato.
-six slices of Organic tofu Veggie Slices*, Monterey Jack is my favorite
-sea salt and pepper coarsely ground
-3/4 cup of balsamic vinegar or rice wine vinegar
Stir herbs into oil. Slice large tomatoes and cut cherry tomatoes into threes or fours. Marinate the tomatoes in this oil, herb mix. Cut and rinse eggplant and cut into squares or round about the same size or slightly bigger than the largest tomato slices. Leave on eggplant skin for more fiber. Roast or grill eggplant. Moments before taking eggplant from grill, cover with a slice of Veggie Slices slightly smaller than the piece of eggplant. Now layer tomatoes and egg plant on serving dish. First larger tomato round, next roasted egg plant with Veggie Slice, then small slices of yellow or red cherry tomatoes. Sprinkle on balsamic vinegar, rich wine vinegar, or Italian dressing. Grind on the coarse pepper and serve OPTION: Try reducing the balsamic OR RICE WINE VINEGAR over heat, BOIL A 1/4 CUP DOWN TO THREE TABLESPOONS, MIX VINEGAR AND OIL AND DRIZZLE OVER JIM'S SUNRISE.
Veggie Burger: Two cups of vegetated soy protein; 10 ounces of chopped spinach, 1/2 pound of red and green olives (chop and wash salt from olives), two teaspoons of fresh olive and oregano, coarse black pepper about one tablespoon. Mix all ingredients in a large bowl. Shape into patties and refrigerate for one hour. Saute in a little olive oil in a non-stick pan.
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*Veggie Slices TM are a cheese alternative made from Organic tofu. It tastes like American Cheese. It is saturated fat free, cholesterol free and high in calcium, vitamin A and protein. Available at your supermarket manufactured by Galaxy Foods out of Orlando, Florida.
Jungle Jim's Brown rice, Astragalus and licorice
Stomach protecting, ulcer preventing, bacteria killing immune system boosting, digestive system soothing one hell of a side dish.
Take 8 to 10 slices of Astragalus root (tongue depressor size) to about three cups of water. Add four or five slices (six or seven will work) of licorice root as you buy it in an oriental supermarket.
Simmer down to about two cups. Dip out woody Astragalus and licorice, add one cup of brown rice (best soaked for a few hours in water) and cook to tender (you probably will have to add another half cup of plain water as it cooks). Store in refrigerator, use when stressed out, stomach is upset, or as occasional health protecting side dish.
(variation of Leslee Mendel Coys recipe called Cowboy Caviar: see March 1997 Sunset Magazine p.135.
1. Rinse well (removes salt, sugar and starch) one pound can each of Navy beans, black beans or black eyed peas (original recipe called for black-eyed peas); corn kernels and diced tomatoes . Set aside in a colander.
2. In a large mixing bowl combine 2 tablespoons of red wine vinegar (try Rice Wine Vinegar or Balsamic vinegar, 2 teaspoons of hot sauce (four or five shots), 1.5 t of olive oil, one half a lime if available, 1 minced clove of garlic (add two if you love garlic) and 1/8 to 1/4 t of coarse ground pepper. Next cube an avocado and fold gently into the vinegar sauce.
3. Add 2/3 cup of green onions thinly sliced or a diced onion to beans and corn. Then combine onions, beans, tomatoes and corn with oil, garlic and hot sauce. Add up to a cup of cilantro or add coriander seeds if your cilantro is over the hill.
Edible Flower Variation: Garnish with pineapple sage when in season. Try chive blossoms in the spring, or dry chive blossoms and add them any time of year.
Eat as a side dish at meals, or use a dip for corn chips. Also, great on toast, and in burrito or tortilla.
TIP: ADD THIS TO FISH SOUP FOR MORE FIBER, MORE TASTE, MORE SATISFACTION.
Sahib James' Curry Stir Fry:
Use vegetarian curry (buy at Oriental market), shiitake mushrooms, cruciferous plants (broccoli, cabbage), ginger grated or chopped to taste, garlic, and vegetarian oyster flavored sauce. Add olive oil and water to wok. Stir fry garlic, ginger, mushrooms and hard thick plants first. Pour on vegetarian oyster sauce to taste. Stir in soft tissue plants. In separate bowl add vegetarian curry powder to a cup of water and dissolve. Add curry water to stir fry. Add more water if too thick.
Cover and let cook with heat off. Serve on rice, if acute infection symptoms are showing (fatigue, thick mucus, too much stress, muscle pain, sniffles, etc.) you may want to make the astragalus, licorice and brown rice dish to complement the curry plate.
Full of cancer preventing antioxidants.
Jaime's Brown Long Grain Rice and Miso
-1 cup long grain brown rice
-1 T light miso soup base
-1/2 chopped onion or 1/2 leek chopped
-roasted pumpkin seeds (pepitas).*
-water
Put a tablespoon of miso in with two cups of water with onion (or leek) and puree. Add cup of rice to puree in pan and cook. Stir in pumpkin seeds after rice is cooked.
*How to Make Pepitas: Pepitas are made by throwing raw pumpkin seeds in a non stick skillet. Raise the temperature until the seeds begin to pop. Remove from the heat, agitate seeds in hot pan as they inflate or pop. Great out of hand snack food.
Edible Flower Variation: Blend in calendula petals or chive blossoms, about a 1/2 cup.
Tip: half brown rice and half rice keeps this dish from becoming too sticky.
NOTE: Nancy Baker, The Flower Lady, from Lawrence, Michigan grows edible flowers and culinary herbs for restaurants in Southwestern Michigan. Nancy's husband, Carl is fine chef. Together they have provided us with a few excellent tasting recipes for the Diet for Natural Health.
Animal protein dish:
Roasted Fowl Breast (vegetarians substitute frozen tofu) with Rosemary and Orange Marinade (quality protein, antioxidants, expectorants, acute infection protection, easy to digest)
Skinless chicken breast, pheasant, duck, goose or turkey.
Marinade:
1 cup orange juice
2 t minced garlic
2 t minced ginger
1T stone ground mustard, or use tablespoon of Dijon
1 t ground black pepper
4 t minced fresh rosemary
Preheat oven to 425 (turn down to 350 after entering chicken).
Marinate: Mix above ingredients in a bowl. Add to chicken (tofu) in a zip lock bag. Refrigerate for one hour.
Bake: Place chicken (tofu) in baking dish with about 1/4 cup of water. If suing tofu ut tofu over bed of soaked brown rice, then bake for about 45 minutes.
Fungal Jim's Morel Mushroom Pate
(high
calcium, high fiber, ample Acidophilus, phytoestrogens).
-1 1/2 ounces of dried morel mushrooms.
You may also use shiitake or other favorite mushrooms.
-Soak dried mushrooms for about 1 hour or until rehydrated. Squeeze out excess water, then chop.
Other ingredients:
-1 medium shallot
-1t garlic minced finely
-2T dynasty brand or other Vegetarian oyster sauce.
-8 ounces of soft tofu
-1 tablespoon of olive oil
Saute mushrooms, shallots, garlic with olive oil and oyster sauce.
Process 1/2 cup yogurt with 1/2 cup tofu.
Fold in mushrooms in yogurt/tofu pate.
Chinese Shrimp or Chinese fish
Sauce for shrimp:
- olive oil or peanut oil or ghee-1 t chopped fresh ginger
-1T soy sauce
-1 T raw sesame seeds
-1T lemon juice
-1t cornstarch
-1/2 cup water
-1/4 cup chopped onion or chopped green onion
Saute sesame seeds in oil until they start to brown. Stir in garlic and ginger and cook for about a minute. in a bowl mix soy, lemon juice, cornstarch and water. Then stir all in garlic/ginger/sesame mixture. Simmer for until it is slightly thickened. Set aside or refrigerate.
Marinade for shrimp:
-1 t of sesame seed oil
-1 T soy sauce
-2 t minced fresh ginger
-4 T water
Marinate shrimp for about one hour. Saute shrimp with green onions and about 1/4 cup water.
Remove shrimp from Wok, then add marinade to shrimp juices, simmer until hot. Spread marinate over cooked shrimp. Serve with wild rice and brown rice mix.
SAUTE DANDELIONS
DANDELION MAY BE TOSSED IN ITALIAN DRESSING AND (DON'T OVER DO IT, JUST A TEASPOON OF DRESSING TO 2 CUPS OF DANDELIONS). THEN SAUTE THEN IN A 1/2 CUP OF WATER AND A TEASPOON OF OLIVE OIL. SERVE WITH FLAVORED TOFU (FLAVOR TOFU BY SIMMERING IT IN VEGETABLE BULLION).
Neanderthal Jim's Paleolithic Prostate and stomach protecting pancakes and waffles
Make your pancake batter with one cup of Bisquick*, and one cup of whole grain buckwheat flour. Add pumpkin seeds, flax seeds, quinoa, walnuts, amaranth berries and millet to batter. One egg white...No oil.. Squeeze in the juice of ˝ lemon. Mix in skim mil to moisten.
Cover pancake with puree of banana, strawberry and blueberries laced with maple syrup, or the Three Berry Rhubarb sauce in the edible flower section of this program. This pancake or waffle is high in zinc, flavonoids, phytosterols, essential fatty acids...It is crunchy, high in fiber and bulking. It will stay with you. This makes a typically nutrient pour dish a potent health protector.
OPTION: I LIKE TO ADD CATTAIL FLOWERS TO THIS DISH TO IMPROVE BIOFLAVONOID AND PROTEIN PROFILE.
*Bisquick is highly processed and bleached but with all the seeds, nuts and grains we kick the fiber up so high that we raise the glycemic index of the waffle, even with Bisquick.
Tip: Make up your nut and grain and seed mix before hand, keep an ample supply in the freezer. Mix equal amounts in a zip lock bag. Seven Day Adventist supermarkets like Apple Valley in Berrien Springs MI. carry pre-mixed 20 grain cereals. This makes great starter material for the paleo waffle. Cover the 20 grain cereal with water bring to a boil, then add 20 grain mix to waffle batter, crack in egg white, a 1/2 cup of no fat sour cream, add skim milk as needed, throw in some pumpkin seeds and walnuts. It smells and tastes great.
Edible flowers variation: chop cup of tuberous begonia flowers and add to batter, stir in and cook. Best flowers are beebalm, pineapple sage, nasturtiums, lavender.
Variation: When available stir in a 1/4 cup of cattail male pollen parts to batter...Provides more amino acids, plant sterols and essential fatty acids.
JAMESTOWN BREAKFAST OATMEAL
Cook oatmeal (regular oats not quick oats) in water with a sliced banana. When cooked stir in two or three tablespoons of reduced fat, no sugar yogurt. Add a whopping teaspoon of brown sugar (the fiber in the oatmeal will reduce the glycemic effect of the sugar). pour on 1/2 cup of soy milk or skim milk. This is a sweet and sour breakfast that is filling, high in fiber, with good calcium content and B vitamins. Counts a three servings: one vegetable, one fruit, and one protein/fat combination.
Piggly Wiggly Porridge:
TWO OR THREE TIME PER WEEK HAVE...
SEVEN, NINE, TWELVE AND TWENTY GRAIN CEREALS MAY BE PURCHASED AT A HEALTHFOOD STORE, OR 7TH DAY ADVENTIST SUPERMARKET. COOK THESE CEREALS WITH WATER FOR A HIGH NUTRIENT, LOW FAT, HIGH FIBER, HIGH BULK, SATIATING BREAKFAST. HAVE WITH AN APPLE, ORANGE, BLUEBERRIES, STRAWBERRIES OR BANANA.
Breakfast the Japanese Way
My Japanese friend Katsuhiko and Emiko like a robust breakfast of hot cereal a banana, yogurt, an orange, whole wheat germ (over yogurt), juice and an egg. They are both thin. They eat their biggest meal in the morning. They nibble on fresh fruit for snacks. And rice is a must have dish once or twice a day. Evening meals are typically stir fry, tempuras, roasted vegetables and meats (yakitori).
