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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 fa 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 on purslane 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.

“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) 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 person’s 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 into every cell of your body with every bite of food. Feel the bliss and enjoy – you deserve no less!

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I believe that a plant-based diet is the most healthful diet for the tired. anywhere from a low 1% for lettuce to a high 37% for soybeans. there is an unflinching commitment to balance. do contain various amounts of protein. We do not benefit from regular consumption of meat. In our recipes. fibre. providing it contains enough calories. 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. As cancer and cardiovascular disease are the leading cause of death today. and are often not cooked at all! Using Nature’s best ingredients automatically provides the best results. However. Being a nutritionist. don’t require embellishments of any kind. lots of vegetarian and vegan recipes use cans and processed foods to make the preparation a little easier. just as they come. Rather. once living organisms with functioning cells.11 Introduction Health Comes First. and if anything you create using these recipes tastes beyond expectation. which are predictable sources of vitamin B12. minerals. They naturally already taste the best. Many people still do not attempt to make a daily effort to cook meatless dishes in fear of long lists of ingredients and many trips to the grocery store to collect them. All plant sources. stressed and often malnourished bodies and souls of today’s people. which abounds with environmental toxins and totally fails to provide cancer-fighting phytochemicals and cholesterol-lowering fibre. simplicity and above all. For the cook. we simply cannot ignore the serious deficiencies and toxicity of concentrated animal proteins and fats. they contain vibrant taste and colours that glorify the plate. often deficient in . In addition. the best quality water and other factors capable of protection from degenerative conditions. they typically contain plenty of vitamins. it is not the recipe. the most precious gifts of Nature. health. But have no worries. we do include some dairy in the form of goat or sheep yogurt and cheese. we often forget that truly whole ingredients. It is virtually impossible to design a plant-based diet deficient in essential macronutrients. but rather the ingredients you are working with. To simplify matters. with the intention to provide inspiration that can be followed on a daily basis. as well as clarified butter.

fields. according to one’s tolerance. almost 75% of the food consumed is processed in some way.Ea r t h l y & D i v i n e 12 strictly vegan diets. we have long been a society that lives at the expense of its grandchildren. the food miles will naturally decrease as you find yourself shopping for the best seasonal ingredients at local farmers’ markets. It’s time to reconnect ourselves with the natural world and claim only what we truly need. And these. This may not be as necessary when we realize that many local foods survive through the winter and others can be successfully preserved or created. This inclusion of small amounts of dairy. which gives completeness and grounding to our beings. providing one is eating enough calories and a balanced variety of foods. You will find that following this principle. purchases of products and services. land and fossil fuels. totally eliminates the need to supplement with any artificial food supplements. relishes and sprouts. meadows. Even the most artificial of concoctions our culture has produced include chemicals derived from petroleum and coal tar extracted from the guts of the Earth. The natural world is fascinating. such as water. There is no item of human nutrition that has not been derived from natural resources. steel. Keeping the land in production instead of converting it to strip malls and suburban housing would not only lessen food transportation but also conserve fertile land and preserve wildlife habitats. We often find excuses for indulging in imported foods during winter. Eating according to the seasons is a way to live in sync with nature. The most important environmental criterion for buying food is minimizing “food miles. pickles. rivers and oceans. as every small child can show you. Our eating habits influence our ecological footprint more than any other pattern of consumption. freezer pesto. our connection to the natural world. you will find out how to produce the best quality lactic acid fermented vegetables. The best agricultural land is located near largest cities.” the distance between field and table. soil. or elimination of our waste. Using up natural resources. In Canada. we often forget our living nature. plastic and technological gadgets. were once living organisms. In this book. be it housing. and the components of a typical meal travel on an average some 2400 km. Surrounded by concrete. . Yet we depend almost exclusively on the life-sustaining abilities of forests. too. Not Just Our Health! There is more to be concerned with than our own immediate nutritional needs. transportation.

organic crops. 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. According to a review of 41 scientific studies from countries around the world.7. Much doubt currently exists about the sustainability of modern practices in agriculture and the safety of the chemicals used in food processing. Ample evidence shows us that organic food is more nutritious than food grown conventionally with the use of chemical fertilizers and pesticides. mental disturbances and crime. 21% more iron. 9% more potassium and 15% lower nitrates than conventional crops (Journal of Alternative and Complementary Medicine. pests and weeds happily adapt to chemicals and people are getting sick from chemical additives. comparatively. select the best crops and enhance nutritional value through cooking remains the best promise for the future. From an ethical perspective. 42% more manganese. buying organic means that the livelihoods of thousands of farm workers are saved and millions escape pesticide poisoning annually. Even studies that were set up to disprove that organic is better found the contrary. local crops and balanced ways of food preparation was once the primary tool for building healthy communities free of degenerative diseases. Genetically manipulated crops often fail. contained 29.13 Go for the Best: Natural and Organic Knowledge of soil.3% more magnesium. Many essential trace elements were completely absent in the commercial produce. The traditional knowledge of using natural means to cultivate the soil. Vol. 27% more vitamin C. 11% more copper. . Additionally. in their organically grown counterparts. on average. but abundant. #3). 26% more calcium. 2001.

we choose compassion over cruelty. pens and industrial buildings. the average North American consumes far too much meat. the exhaustion of our precious water supply and the pollution of our drinking water with dangerous nitrates. from other farms. However. 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 essential fertilizer. While it may not be necessary or practical for everyone to become a vegetarian or vegan. They are dragged. Many don’t get to see light from outdoors. imaginative. bone broth and lean white meats in small quantities usually suffice for these needs. Moreover. So. may need some animal protein to ground themselves and support their dietary needs. we summon the whole universe to help us restore the beauty and resources for a sustainable future for our children and grandchildren. Fish and seafood are scraped from the ocean floor with huge trowels. by making vegetarian food choices. prodded and mutilated on the way to slaughter. social and health benefits. and many are discarded as useless bycatch.Ea r t h l y & D i v i n e 14 A Word about Animals Even organic farmers who don’t own animals must obtain manure. Conventionally raised animals are confined in cages. and stewardship over destruction. farm animals are and will always be around. stretch or even turn around for most of their lives. Should we eat them. about 5–6 servings daily. then? Certain people. free-range eggs. The end result is the toxification of our planet with chemical fertilizers and pesticides. creative and enthusiastic. every time we choose to replace the urge to conquer and kill with the desire to help and love. helpless and injured. crates. Animal foods may also be helpful as a temporary measure to overcome certain dietary deficiencies and for dietary transitions. usually very slender. energetic. Our huge appetite for beef burgers has spearheaded the blind destruction of virgin forests around the globe. Good quality dairy products. every bit of reduction in meat consumption has immediate environmental. We can make the world a better place with each bite we take! . But.

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. human beings would die of a great loneliness of the spirit. we may not want to obtain the bulk of our foods from ethnic stores. but you may always adjust the amounts according to your taste and constitution. 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. There is a lot of guidance given in the recipes throughout the book. .15 “What are human beings without animals? If all the animals ceased to exist. with the exception of spices.” – Chief Seattle to the American President. Learning how to use spices correctly is one of the fundamental requirements of becoming a good cook. These little bundles of concentrated energy not only make things taste better but contribute to the balance and digestibility of foods. staying conscious of food miles. 1855 Global Spirit and Spice Curiosity about other cultures is one of the fundamental attributes of being human.

People who don’t tolerate raw foods well should consume raw items with rich dressings and sauces to make them more nutrient-dense and grounding. This way. eat only natural and whole foods. As we strive to maintain balance. In season. Starches and proteins are acid. it is best to eat foods in the proper proportions. for 1 serving of protein. we should consume 6 vegetable servings. cooling foods in the warm months. our foods should be 80% alkaline and 20% acidic. Only whole foods can build a whole body. • To ensure a balance of macronutrients. our foods should be 40% to 60% raw. some of the valuable cancer-fighting nutrients are impoverished or completely missing in these foods. we have a natural tendency to adapt to these changes. which is naturally accomplished by the above proportions. Ideally. • Depending on the season and individual constitution. and many fruits and vegetables are picked unripe. It’s the natural raw form we get the most nutritional value from. • Our bodies are sensitive to lunar. we need more warming. 2 servings of fruit and 1 of starch. Nutritional value of foods is lost during shipping and storage. In practical terms. climate and seasonal changes. Growing your own is even better. each day. • Obtain foods from local sources as much as possible. Observing seasonal eating habits will facilitate the ability to remain in perfect balance and health. cooked foods in the cold months and more fresh. including valuable enzymes.Ea r t h l y & D i v i n e 16 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. local markets are the ideal place to get the freshest produce possible. Vegetables and fruits are alkaline. Using seasonal vegetables and fruits will enhance the body’s harmony with the natural cycles and contribute to our connection with Mother Earth and our immediate environment. Growing sprouts is the answer for the off-season period. . vitamins and antioxidants.

resulting in both malnutrition and accumulation of toxins. . . strive for the best combinations: vegetables + proteins starches + vegetables • Ideally. For example. several principles should be observed to avoid poor digestion: . if you have delicate digestion.Eat acidic fruits separately from sweet fruits. Individually balanced diet calms and focuses the mind and allows for better spiritual attunement. . For example. Nature cures. • Observing the above principles. As a simple rule.Eat only one kind of protein at a time. • As one size does not fit all.17 • For best results. .As much as possible. . one man’s food can be another’s poison. cheese and beans don’t digest well together. provided she is given the opportunity. Regular overeating leads to poor digestion. Only when you eat properly is the body supplied with the nutrients for tissue replacement and repair. Determine your Ayurvedic constitution or metabolic type and follow the recommendations. avoid eating dairy and bread. don’t eat more than twice the volume of your cupped hands at any one sitting. you will find that food becomes your medicine. we should fill the stomach with 1/3 food and 1/3 liquid (and 1/3 should remain empty).Eat fresh fruits on their own. and eat melons separately from other fruits.Do not combine concentrated proteins with concentrated starches.

fresh blue-green algae or a dietary supplement. natural spring. stroke. vegetables. By following these guidelines. . • Be sure to include a good source of vitamin B12 . For our Canadian climate. It promotes a plant-based diet that is high in complex carbohydrates and fibre. low in fat and contains no cholesterol. dried spirulina powder. clean water (distilled and remineralized. Type 2 diabetes.Ea r t h l y & D i v i n e 18 T h e N e w Fo o d G r ou 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 effective medical practice. reverse-osmosis or magnetized water seem to be the best choices currently). • Drink plenty of fresh. the fifth group of nuts and seeds was added for extra calories and seasonal nutritional requirements. 40% in the winter). you can plan a diet that easily meets your nutrient needs and is rich in factors that protect against diseases such as cancer. atherosclerosis and infectious diseases. fermented foods. nuts and seeds as possible (60% of your total food intake in the summer. • Shift your plant food choices from refined to unrefined foods. • Eat as much raw fruits. fortified dairy substitutes. research and health promotion. 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. such as optional dairy products.

.19 FOOD GROUP NUMBER OF SERVINGS PER DAY SERVING SIZE WHOLE GRAINS/ STARCHY VEGETABLES 5 or more 1/2 cup hot cereal • 1 oz dry cereal • 1 slice of bread • 1 medium baked potato • GREEN VEGETABLES/ SPROUTS 4 or more 1 cup raw • 1/2 cup cooked • LEGUMES 2–3 1/2 cup cooked beans • 4 oz tofu or tempeh • 8 oz soy milk • FRUITS 2 or more 1 medium piece of fruit • 1/2 cup cooked fruit • 1/2 cup fruit juice • • 1/4 • NUTS AND SEEDS FRESH OMEGA OILS 1–2 1–3 cup fresh nuts/seeds 1 Tbsp.

hot or cold cereal. turnip and beet greens. legumes. • The optimal amount of cholesterol in the diet is zero. pasta.Ea r t h l y & D i v i n e 20 Some Convincing Facts • Calcium in most cooked leafy green vegetables is more readily absorbed by the human body than the calcium from cow’s milk. kale. since the body is capable of manufacturing its own. amaranth. the number one element on the deficiency list for North Americans (especially women). potato. Local. Sprouts are excellent reserves of vitamins and enzymes and are great to use when local green veggies are in short supply. teff. Animal products don’t contain any fibre. cabbage and cauliflower provide additional cancer fighting phytonutrients. The orange starchy vegetables also provide an important antioxidant. Grains and starchy veggies are rich in fibre and other complex carbohydrates. buckwheat and kasha. chicory. as well as protein. Since carbohydrate is the staff of life. • The best source of fibre is found naturally in whole grains. quinoa. Whole Grains This group includes bread. bok choy and chard) are superb sources of these important nutrients. rice. Cholesterol is found only in animal foods. beta carotene. calcium and fibre. millet. squash and sweet potato. build most of your meals around a hearty grain or starchy dish. dark leafy green vegetables (such as collard. corn on the cob. vegetables and fruits. mustard and dandelion greens. iron. • Vitamin C enhances the body’s ability to absorb iron. grains and legumes contain all the protein that the human body needs. Vegetables Green vegetables and sprouts are packed with nutrients. riboflavin and other vitamins. B vitamins and zinc. The cruciferous vegetables such as broccoli. . they provide vitamin C. • Vegetables. beta carotene.

salted or sugar-coated packaged snacks that might contain harmful rancid oils. such as fresh local berries. supplying that energy to most inner organs.21 Legumes Legumes. Instead.g. Legume-containing food includes hummus. stone fruit (e. apples and local melons in peak season. protein. nerve fibres.. unrefined fats are great sources of energy. zinc and B vitamins. Choose whole fruit over commercial fruit juices. tofu and tempeh. are a good source of fibre. EFAs found in flax and hemp seeds or walnuts are important for building healthy cell membranes and keeping skin. coconut (and coconut oil). baked beans. which is another name for beans. beta carotene and numerous cancer-protective nutrients. iron. and avoid over-roasted. Nuts. Be sure to include at least 1 serving each day of fruit that is especially rich in colour. Cold-pressed oils are excellent. Choose fresh or freshly roasted nuts and seeds. which don’t contain as much healthy fibre and must be pasteurized. blood vessels and other tissues youthful and supple. calcium. vitamin C. . citrus fruits and kiwi in the winter season are all good choices. as long as they are properly stored and not heated. Fresh. plums). Seeds and Their Oils The group of foods rich in beneficial oils and essential fatty acids (EFAs) includes local nuts and seeds (and their unrefined oils). Rosehip tea. make or buy juices freshly squeezed. miso. Fruit Fruits are rich in fibre. peas and lentils. olives (and olive oil). avocados. They are also an essential part of hormones and brain chemicals.

“Are these items really worthy of entering my house. such as fresh fruit. composed. my kitchen and the bodies of my loved ones?” 5. Remember also that fresh produce is superior to frozen. or non-perishables. white sugar and any junk food in your house. such as home-made granola and granola bars. Buy superior (i.Ea r t h l y & D i v i n e 22 G o l d e n Ru l e s o f H e a l t h . and counter space is plentiful and clean. have wholesome snacks. . fruit should be ripe (especially bananas). out of which two will have begun to spoil or dry up). Save a bundle by buying grains. 3. Read labels carefully: don’t buy anything with suspicious ingredients or anything you are allergic to. nuts and nut milks. whole. Perform a last “quality control” in the checkout lineup and ask yourself. Have a shopping list and never buy more than you need.P r o m o t i n g Fo o d P r e p a r at i o n 1. 6. and vegetables should look alive. poised and not rushed.00 is still less expensive than three for $2. Instead. Don’t keep white flour. Organize your kitchen so that all utensils are comfortably accessible.e.. organic as much as possible. Shop when you feel well. The volume of your garbage will also be significantly reduced. and fresh or frozen produce is much more superior to canned. appliances are at hand. Don’t buy food on impulse or get distracted by advertising and attractive packaging. Avoid plastic by shopping into reusable cloth bags and storing your bulk items in glass or ceramic jars and containers. 4. natural and pure) foods. nuts and seeds in bulk. beans. especially fresh food (one fresh grapefruit for $1. No junk food should find its way into your shopping basket.00. dried fruit. 2.

preferably mineral Celtic sea salt or Himalayan rock salt. Remember that all whole food sources are complete even if their protein profile is unlike our own. use a little salt. To make foods palatable and to stimulate digestion. coconut butter and ghee (clarified butter). titanium. Remember that city tap water is not optimal for human consumption. where grains. Take care that your drinking and cooking water is as pure as possible. Keep your meals simple. tamari and seaweeds. Remember that high heat. cast iron. The best healing dishes are one-pot meals. boiling in excess water for a long time and exposure to air are the three greatest robbers of nutrients. cook with little or no water and don’t overcook. spices and condiments can be used on an individual basis to accommodate for everyone’s unique needs. The best fats for cooking are olive oil. 8. 9. Never cook with commercial or cold-pressed oils. ceramic. Observe food-combining principles and don’t overemphasize the obsolete philosophy of the need to have complete protein at each meal. Learn how to use spices in balanced combinations for your constitution and the constitutions of all your family members. . graphite or stainless steel cookware (no aluminum!) with lids that form a water seal. vegetables and spices are combined in perfect balance. beans. except olive oil.23 7. When cooking for the whole family. Use low-heat enamel. 10.

Ea r t h l y & D i v i n e 24 COOKING GRAINS • Pick through the grain to remove all inferior pieces. • Remove the pot from the heat and let the grain stand. covered. Don’t burn! • Add the required amount of water. such as kamut. but they cook well without soaking. Soaking all other softer grains is highly beneficial to aid digestibility. • Serve with a cold-pressed oil of your choice when cooled to a comfortable eating temperature. Grain Cooking Times GRAIN (1 cup) amaranth barley (hulled) buckwheat bulgur cornmeal couscous millet kasha quinoa rice white brown wild rye kernels spelt kernels teff WATER (cups) 2 1/2–3 3 2 2 3–5 1 1/2 2 1/2 to 3 2 2 1 3/4 2 3 1/2 2 3 4 TIME (minutes) 20–25 65–75 15–20 20: let sit in hot water 30–40 15: let sit in hot water 35–40 5 15–20 15–20 45–50 55–60 45 (pre-soaked) 60 (pre-soaked) 15–20 . Simply heat the pot with the grain and let the water on the grain evaporate while stirring. Optional: dry roast grain to alkalize it and minimize nutrient loss. spelt. debris and stones. barley. simmering covered and undisturbed for as long as indicated in the chart. add salt and/or seaweed if you are using it and reduce the heat. Don’t discard soaking water. as it contains important B vitamins. • Wash and soak harder grains. bring to a rapid boil. • Rinse and place in a pot. and rye. for another 10 minutes or so.

and add a strip of kombu or 1/2 teaspoon kelp powder to further soften the beans for better digestibility. • Add salt when thoroughly cooked. Drain and rinse in fresh water to discard flatus-causing substances. 4–5 . as it will otherwise slow down the cooking process. 15 min. debris and stones.25 COOKING LEGUMES • Pick through the beans to remove all inferior pieces. • Boil at high heat for 5 minutes. 1 1/2 to 2 1 to 1 1/2 1 1/2 to 2 2 to 2 1/2 30–40 min. using the cooking times in the table below as a guide. Cover and simmer until tender. reduce the heat. C o o k i n g T i m e s f o r D r y Le g u m e s LEGUME (1 cup) adzuki beans anasazi beans black turtle beans black-eyed peas chickpeas kidney beans lentils green/brown red lima beans mung beans navy beans pinto beans split peas soybeans WATER (cups) 3 3 3 3 4 3 3 2 3 3 3 3 3 3 TIME (hours) 1 to 1 1/2 1 1 1/2 to 2 1 1/2 2 1/2 to 3 1 1/2 to 2 30–40 min. • Soak overnight or for 8 hours with 1/2 teaspoon kelp powder for each cup to soften skins and allow better water penetration.

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 Food Eat at a Moderate Pace Take a Few Moments to Rest Quietly After Your Meal Favour Meals Made with Freshly Prepared Foods .Ea r t h l y & D i v i n e 26 Ru l e s fo r P e r fe c t D i g e s t i o n Adapted from Perfect Digestion.

there is an absolute minimum of packaged products. and ultimately the whole world! I remember reading a shocking article about clean-up efforts on the shores of Gambia. .27 Stocking the Pantry Bulk is best. In this list. the most prevalent 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. Imagine a packaging-free street. The following is a shopping inventory to help you make your own shopping list. where all the fresh produce and bulk items reside. Better yet. all you really need is found nearest to the perimeter. frustration and embarrassment. but don’t feel discouraged. 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. country. This realization is especially useful for mothers with children in tow. community. due to the presence of foreign fishing vessels. Even in such a remote part of the world. It will become easier once you stock up initially on these new items. When you shop at a supermarket. to avoid lengthy shopping expeditions commonly ending in tears. It may be extensive at first.

Ea r t h l y & D i v i n e 28 Shopping Inventory 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 kernels Quinoa Brown basmati rice White basmati rice Short-grain brown rice Teff LEGUMES Adzuki beans Black 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 NUTS Almonds 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 .

29 Maple syrup Date or maple sugar Unrefined cane sugar Sucanat Stevia extract Whole stevia powder CONDIMENTS Apple cider vinegar Himalayan rock salt Unpasteurized 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 Saffron Sage SPICES Ajwain Anise Asafoetida/hing Black peppercorns Caraway seeds Cardamom Cayenne powder Chili powder Cinnamon powder Cinnamon sticks Cloves Coriander Cumin Curry 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 .

Coffee Grinder Ideal for grinding nuts and seeds into meal. A very powerful blender such as the VitaMix will also make nut butters and process nuts for baking and raw food preparation. It makes great raw pizza crust. you can always substitute a blender if you don’t mind the more complicated cleaning. More than half of them are seriously diminished when the flour sits exposed to light and air for as little as 8 hours. Food Processor A good-quality food processor is not essential but very helpful to chop. Dehydrator Essential if you are serious about raw food cuisine or preserving local fruit for the winter. shred. There are some 22 essential nutrients in freshly ground grain. This reason may be enough to justify this substantial investment. If you don’t own one. The alkalizing and nutritional qualities of green juices are the best disease fighters. If you don’t have one. blend and knead. raw granola. a hand grater/mandolin and your hands for most of the tasks a food processor is used for. mix. you can always substitute a blender for making everything from smoothies to soups and sauces. you can always substitute a blender. mince. Buy a good quality pressing style . fasting and reversing nutritional deficiencies.Ea r t h l y & D i v i n e 30 KITCHEN EQUIPMENT Blender If you don’t have a food processor. Using freshly ground flour and making traditionally leavened bread totally eliminates the need to supplement with vitamin B-complex. crispy enzyme-rich nut and seed snacks. Juicer Not absolutely necessary but very useful for making fresh juices for detoxification. Flour Mill A stone flour mill used to be the hub of a community for good reason. banana and pineapple chips or dried apple rings. but you can easily drink them! Ample supplies of beta carotene in the skin serve as the best sunscreen. You can’t eat ten carrots a day.

Check the internet or ask the staff at your local health food store for the best brands. Hand Grater or Mandolin Indispensable if you don’t have a food processor to shred your veggies for salads. gently and slowly and thus prevents deterioration by excessive air exposure. This means chopping a whole bunch of vegetables all at once instead of one piece at a time. Following my recipes. bland and empty. Knives Whole-food preparation necessitates lots of veggie chopping. Old-fashioned Hand Mill or Mortar and Pestle These are the best spice grinding gadgets. 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.31 juicer that extracts the juice thoroughly. but it is fun. A stainless steel juice press is fun and worth the investment if you make lots of citrus juice. It makes great oat flakes for muesli and grits for porridge using rice or other grains. Oat Flaker This gadget is not essential. It also enhances the absorption of iron from leafy green vegetables. and keep your knives well sharpened to prevent accidents. A good mandolin also makes elegant veggie matchsticks and potato or beet chips and fingers. You will see and taste the difference immediately and never regret the modest investment. freshly squeezed lemon juice is one of the best alkalizing foods and most refreshing ingredients in many dishes. Buying spice powders is like buying instant mash potatoes. If you are serious about using spices. you need to obtain them whole. . as the commercial concentrate is preserved by chemicals and has acidifying effects on the body. A wooden reamer is great and so is a glass juicer. Citrus Juicer Making fresh lemon juice is a must. especially if you have kids around. Watch the food channel for a bit of time if you don’t have any knife skills. In contrast. you may find you are using in one day the amount of veggies you used to use in a week.

which are easily digested soluble compounds. • Starches change to simple sugars. When air. proteins. Natural chemical changes occur. The seed germinates – begins to sprout – and an incredible flow of energy is released. a miracle begins.Ea r t h l y & D i v i n e 32 SPROUTING 101 N o P r e r e q u i s i t e s Re q u i r e d The foundation of the living foods concept is the seed. • Proteins are converted to polypeptides and free amino acids. Each seed holds vitamins. All the energy and life of a plant goes toward making seeds. • Vitamin content increases 3–12 times. and fats are changed into fatty acids. and suffused with vital enzymes. the minerals in sprouts are chelated. is produced in larger amounts during sprouting. fats and carbohydrates in reserve. Vitamin C. awaiting the suitable environment to begin growing. Sprouts that turn green are rich in chlorophyll. Filled with nutrients needed by the growing plant. As the sprouting process continues. Moreover. water and a suitable temperature are provided. sprouts absorb minerals and vital trace elements from the water used to grow and rinse them. along with some other vitamins found only in trace amounts in the seed. • Chlorophyll and carotene content increase dramatically when exposed to sunlight. in their natural state. seeds are the very core of life. Sprouting Advantages • Enzymes are activated. • Minerals bind to organic forms to increase assimilation. that is. In addition. they are chemically bound to amino acids. Enzymes are produced to convert the concentrated nutrients into those needed by the growing plant. Complex proteins are converted into more simple amino acids. minerals. so that they are easily assimilated by the human body. carbohydrates are made easier to assimilate. • Home-grown sprouts are remarkably inexpensive. .

At each rinsing. 2. or 1/2 tsp. simply transfer soaked. rinse through the cloth a few times (draining the water completely each time) and keep the jar on the counter or in a bowl. Then. however. For jar sprouting. rinse a few times until the water is fresh and clear. cover the mouth of the jar with reusable mesh cloth secured with elastic. A daily 5-minute soak in a water solution of hydrogen peroxide. Soak seeds for 6–8 hours in a big wide-mouth jar for jar sprouting. Start with a small amount of seed. depending on the growing conditions. Filtered water is best for the final rinse. is also a sure mold prevention. or in a casserole dish for dish sprouting. 4. as it produces the most alive food. after the soak. Make sure to drain rinsing water thoroughly. sprouts are at their peak when the shoot is approximately the length of the seed itself. For casserole dish sprouting. Put the lid on and place on the counter. 3. less for the big seeds and more for the small seeds. and sprouts in the casserole dish need to be transferred into a colander. chlorinated tap water used initially has the advantage of mold-growth prevention. taking 3–5 days. Sprouts in the jar can be rinsed right through the cloth. amla powder or vitamin C crystals. . As a rule of thumb. remembering that the volume increases 3–10 times. pour out the soaking water.33 How to Sprout 1. Rinse 2 or 3 times daily. rinsed and thoroughly drained seeds from a colander back into the dish.

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instead. sprout and grass juices that you make yourself. Start with a couple of large glasses of water. “One of the biggest tragedies of human civilization is the precedence of chemical therapy over nutrition. Eat juicy. cashews. Add a tablespoon of freshly squeezed lemon juice or unpasteurized apple cider vinegar into your water to rekindle the digestive fire after the night’s rest. 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. avoid too much fruit or fruit juices. in which we are feeding people poisons. if well tolerated. of poisons over food. Fresh nut and seed milks made in a blender from soaked almonds. as combined in the recipes that follow. sunflower. a lot of bakery goods. 1895–1967 . Avoid commercial citrus juices in the morning (or any time of the day) as they stir up acids in the body. Heavy fried foods. oily pancakes or doughnuts are not recommended. such as reconstituted dry barley or wheatgrass juice and spirulina. fresh or dried fruit with some proteins and starches. try fresh vegetable.” – Dr. freshly squeezed juices from very ripe citrus fruits are O. and if still hungry.Ea r t h l y & D i v i n e 36 BREAKFAST Introduction Break your night fast gently and slowly. hemp or sesame seeds are also very good enzyme and protein sources.K. Royal Lee. macadamia nuts. trying to correct the reactions of starvation. or some more convenient green drinks. If you are hypoglycemic. ripe fruit next. You will find the recipes in this section. It’s a substitution of artificial therapy over natural. 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 body’s natural tendencies to cleanse in the morning.

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add the correct amount of water (see Cooking Grains. . For individuals sensitive to molds. rinse the grain thoroughly. making all the nutrients in the grain kernel available to begin the plant’s new life. cover and simmer until done. This type of bioavailability is also imperative for human digestion. barley. of the powder for each litre of soaking water. Especially great for the colder months. Soak any dried fruit separately to avoid proliferation of molds. Rinse the grain well in the evening. This method especially works for small grains. For larger grains. page 24) and in the morning. rice. as it contains valuable soluble B vitamins. Add 1/2 tsp. regardless of whether you are using whole kernels or whole meal. Never discard the soaking water. all the nutritional value of the grain is preserved. such as quinoa. Soak grains and whole meal only in water and always on their own. Camu Camu berry powder or acerola cherry powder are some of the best forms of vitamin C. Dry roasted grains are also more alkalizing for the body. as it allows for sufficient swelling up of the grains and thus prepares them well for cooking.Ea r t h l y & D i v i n e 38 TRADITIONAL RECIPES B r e a k fa s t G r a i n s Any preparation of whole grain ideally starts with pre-soaking in water. pre-soaking is the preferred method. Alternatively. the soaking water should contain a source of vitamin C to neutralize the mold spores: natural sources such as amla fruit powder. Drinking quality water lukewarm triggers a whole host of biochemical reactions. buckwheat. The temperature should be kept at a range of a comfortable room temperature to body temperature to allow beneficial enzymatic reactions to occur. oats. Soaking time depends on the size of the grain particles – somewhere between 15 minutes for fine flour and 10 hours for whole kernels. Add the appropriate amount of water and simmer until done. As this method “locks up” nutrients inside the grain. amaranth or teff. millet. amaranth. quinoa and teff are all recommended. strain and then dry roast it in a cooking pan until all the moisture evaporates.

If tolerated. W i nt e r O at B r a n C o n g e e This is a wonderfully warming and comforting fare. sweet spices (e. The night before: • Wash the rice and soak together with the bran. 1 Tbsp. rice syrup or blackstrap molasses).. You may also consider using a slow cooker overnight. whereas hemp oil is much more stable and can be kept in the fridge. and use them together with Goji berries for a delicious strengthening tea as well as for cooking. Flax oil should be stored in the freezer due to its delicate nature. rosewater.B r e a k fa s t 39 Serve the freshly cooked grain with cold-pressed oils. Dried fruit can also be added at the beginning of the cooking process. use cold-pressed hemp or flax oil on cooked grains or porridge that has cooled to a comfortable eating temperature. Alternatively. with chopped nuts or seeds included as garnish.g. In the morning: • Combine everything in a medim-sized heavy-bottom saucepan. maple syrup. ¼ cup brown rice ¼ cup oat bran ¼ tsp. cardamom. increase your energy and heal your digestive tract. • Serve with a sprinkle of cinnamon and nutmeg. chopped 3 cups water cinnamon and/or nutmeg powder (as desired) flax oil (as needed) . cinnamon. and some flax oil.and energy-enhancing herbs right in the cooking process! Obtain the codonopsis and astragalus roots at a Chinese market or health food store. frosty mornings. bring to boil and simmer covered for at least 1 hour. of the valued omega-3 essential fatty acids. perfect for snowy. salt and roots in 2 cups of water. antibacterial. • Wash and chop the figs and soak in 1 cup of water. anti-viral and anti-cancer nutrients called lignans. ginger) and pure natural sweeteners (raw honey. Celtic sea salt or Himalayan rock salt 2 pieces large astragalus root shavings 2 pieces large codonopsis root 1–2 pieces dried Turkish figs. of ground flax seed will provide 1 tsp. together with anti-fungal. Eating this healing porridge every morning for at least a month will strengthen your immunity. We can maximize the healing properties of food by including immune.

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bring milk to a boil. Continue simmering while stirring for another 5 minutes. unrefined coconut butter or ghee 3/4 cup rice semolina or wheat 1/4–1/2 cup chopped nuts (almonds or pistachios are nice and/or shredded coconut). since some gentle slow cooking is required. optional 1/2 tsp. or until grains are swollen and slightly golden brown. mix well to prevent lumps from forming and bring to a slow boil. In another medium saucepan. add the cinnamon stick. Mix well. Stir occasionally but not often. Sucanat or jaggery (from an East Indian grocer) 1/4 cup raisins 3 Tbsp. An hour of yoga is an ideal way of igniting the inner digestive fire before enjoying this breakfast delight! • • In a medium tall saucepan. Keep covered to minimize moisture loss. rice. gently melt the coconut butter and add the semolina. Stir in cardamom and mix well. if well tolerated) 1 cinnamon stick 1 pinch of Celtic sea salt or Himalayan rock salt 1/4 cup unrefined organic sugar. 3 cups milk of your choice (soy.B r e a k fa s t 41 Ea s t I n d i a n H a l v a h This recipe is often utilized as a dessert in East Indian culture. cover and let simmer on the lowest possible heat for 30 minutes. sprinkle with coconut and chopped nuts (if using). salt. sugar. A less sweet version becomes a delicious breakfast if you have the luxury of not being rushed. Set aside. powdered cardamom • • • . then. Serve warm with Yogi Tea (page 42). and raisins. goat or cow. Pour in milk solution.

served warm or chilled. rooibos or honeybush tea leaves 1 cup milk (soy. Reduce the heat and simmer for an additional 5 minutes. if well tolerated) honey. whole fennel seeds 1/4 tsp. Add the tea and milk and bring to a rolling boil. goat or cow. spiced up to kindle your digestive fire and well balanced to refresh and calm your mind. rice. cool to a comfortable drinking temperature and serve with a sweetener of your choice. You can make it for special guests and occasions any time of the day or year. .Ea r t h l y & D i v i n e 42 Yo g i Te a 1 cup pure water 2 medium bay leaves 1 cinnamon stick 4 pieces whole cloves 1/3-inch piece fresh ginger root. • • • • Simmer all spices in water in a tall saucepan covered for 30 minutes. whole coriander seeds 2 tsp. sliced 1–3 pieces whole peppercorns 1/2 tsp. maple syrup or natural sugar (to taste) This is a great warming tea for winter mornings. Remove from heat.

or left plain. apple butter. Pe a r s . Ideas • • • • • Flax meal. depending on the quality of your cookware. celery sticks or spread on toast or pancakes. for 15–20 minutes. finely grated apple/apple sauce and maple syrup Raw tahini. Rehydrate dried fruits or raisins by simmering on top. P l u m s o r O t h e r S e a s o n a l Fr u i t s All these fruits can be stewed in a little unrefined coconut oil or ghee. stewed fruits or healthy jams and syrups for delicious spreads. use cinnamon for apples.B r e a k fa s t 43 St e we d A p p l e s . spread over cooked grains. In addition. covered and undisturbed. Spreads All kinds of nut and seed butters are delicious with fresh fruit wedges. 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 . It’s delicious when eaten hot in the winter by itself. cut into wedges and simmer at a low temperature in little or no water. Core the fruit. To spice up your creation. cardamom or ginger for peaches. if desired. or on toast or pancakes. Pe ac h e s . star anise and ginger for pears. they can be mixed with apple butter. and cloves for plums. This recipe can also be used as a base for spreads – see the ideas that follow.

or 1/2 banana. organic shredded coconut 1 pinch unrefined salt Flax-Maple Pancake Syrup (page 46). kamut. A powerful blender.Ea r t h l y & D i v i n e 44 Pancakes Pancakes can be made from fresh whole-grain flours. cored and chopped. If you don’t own a grain grinder. Whichever ingredients you use. You can also use combinations of two or more flours and even add some hemp or almond flour for extra protein. amaranth or quinoa. such as spelt. Blend into a smooth batter. Serve with maple syrup or spreads of your choice. rice. Add the pear or banana. so you may need to stop and restart the blender several times to be able to achieve this consistency. Grind flours fresh whenever possible and make batter by adding soy or rice milk. coconut and salt. • • . soak them overnight and blend in a blender the next morning. apple butter. fruit juices (pear nectar is especially suitable) or just water. you can still use whole grains. buckwheat. At the end of the blending process. these pancakes should be kept in a glass or porcelain dish. graphite or titanium frying pan. In the morning. such as the VitaMix. covered. When done. as suggested in the following recipe. and the extra effort of thorough blending pays off. the batter should be silky smooth. one of the above-mentioned spreads or more traditionally. adjusting the consistency by adding more water or coconut to achieve the desired consistency of a thicker pancake or thin crepe batter. optional • • • Rinse grains and soak separately overnight in 1 cup quality drinking water for each. place the grains with their soaking water in a blender. peeled and chopped 2–3 Tbsp. gritty pancakes don’t taste very good. or a food processor may also be useful. Serve with cold-pressed oils. until both sides are golden brown. to retain moisture. barley. millet. oat. From several testimonies. maple syrup. Bake the batter spread thinly on a dry surface (titanium or graphite pan is great at a medium-high heat. Blender Pancakes 1/2 cup short-grain brown rice 1/2 cup quinoa 2 cups water 1/2 pear (ripe). Try baking your pancakes on a dry surface: you will need to use a well-seasoned cast iron. 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.

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currants and spices in a large mixing bowl. Place the contents onto a cookie sheet or into a large baking pan and dry at 150oF for 3–4 hours. they blend together surprisingly well and form a nice thick syrup. Don’t mix during the drying phase. Stir the wet ingredients into the bowl with the dry ingredients and mix well to achieve a sticky consistency.Ea r t h l y & D i v i n e 46 Flax-Maple Pancake Syrup This delicious blend of flax oil and maple syrup is especially healthy. this granola tastes amazingly fresh without the typical BHA/BHT added to cereal boxes to preserve “freshness. olive oil 1 big pinch of salt This granola has a wonderful lumpy texture and everyone just loves it! If you take the effort to roll your own oat flakes. coarsely chopped 1 cup dry coconut flakes 1/2 cup currants. remove from heat and blend in the rice syrup. Bring water to a boil in a small saucepan. Method: Whisk together equal portions of flax oil and maple syrup and enjoy! Crunchy Granola 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. • • . as this will break up the clumps. When these two are whipped together in half-and-half proportion. as desired 1/2 cup pure water 1/3 cup rice syrup 2 Tbsp. coconut butter 2 Tbsp. since it combines the concentrated mineral nutrition of maple syrup with the omega-3 rich flax oil. coconut butter. or until dry and crispy. olive oil and salt. almonds.” • • • Mix the oat flakes. The sticky. loosen up the clumps and transfer into an air-tight container. moist texture is necessary for clumps to form during drying. When finished. rinsed spices (ginger and/or cinnamon are great). coconut flakes. cool.

olive oil 1 pinch of salt . • • • • • • • Mix oat flakes. Cut with a pizza cutter into bars. cool and store in air-tight containers. Extra sweetener may also be added. Bring water to a boil in a small saucepan. spices and dried fruit (if using) in a large mixing bowl. as desired 1 cup (or less) cut-up dried fruit (optional) 1/2 cup pure water 1/3 cup rice syrup 2 Tbsp. or until dry and crispy (less time for a softer product). triangles or any other shape and size while still wet. Dry at 150oF for 3–4 hours. chopped almonds. if desired. coarsely chopped 1 cup dry coconut (grated/shredded) or seeds/chopped nuts 1/2 cup currants (rinsed) spices (ginger and/or cinnamon are great). there are a few changes required. remove from heat and blend in the rice syrup. Stir the wet ingredients into the bowl with the dry ingredients and mix well to achieve a sticky consistency. 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.B r e a k fa s t 47 Crunchy Granola Bars If you want to transform your granola recipe into a handy snack bar. apple butter (if using). olive oil and salt. You can add more cut-up dried fruit or seeds and/or chopped nuts. coconut butter 2 Tbsp. Press the contents firmly onto a cookie sheet or into a large baking pan to form a uniform layer. coconut. organic apple butter (for extra sweetness). coconut butter. currants. squares. optional 2 Tbsp. as long as you are confident your product won’t fall apart. Remove pieces from the pan.

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including ammonia-containing caramel flavour and sulphites. If you own a dehydrator. tahini or almond butter 2 Tbsp. or until desired crispness is reached. It provides ample fibre and protein and must be tried by everyone dependent on commercial granola bars. as long as the final product has the texture and resemblance of a granola bar! • Combine all ingredients.B r e a k fa s t 49 Chewy Granola Bars This is a great energy treat or breakfast replacement if you can benefit from the high caloric content of the nuts and nut butters. Granola bars will keep up to 2 weeks if stored in an air-tight container in the fridge. apple butter 2 Tbsp. you may want to press the mixture into a rectangular cookie cutter (the one used for playdough) to produce uniform bars. 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 must be 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. mix well and shape into bars with your hands. Air dry on a rack for 8–10 hours. protein. raw honey 1/2 tsp. cinnamon powder 1 pinch Celtic sea salt or Himalayan rock salt • • . EFAs and chewy texture) 4 Tbsp. pure water (as needed) 1 Tbsp. which may contain hydrogenated fat and some nasty additives. Alternatively. You may make as many substitutions or additions as you wish. you may want to dry the bars for 6–8 hours at 105oF.

vanilla extract 1/2 tsp. together with all the other wet ingredients. or until done (a knife/toothpick placed in the centre of the muffin should come out clean). baking soda This is quite a unique recipe that excludes the most common allergens – wheat. grated orange rind Dry Ingredients 2 cups oat bran 1 tsp. using a minimum of strokes to avoid making the muffins tough. In the morning. Pour the liquid from the blender into the dry ingredients and stir quickly. milk and eggs. Mix the oat bran and baking soda in a large mixing bowl. Set aside. and blend on high speed until smooth. Place the oats with the water in the blender.Ea r t h l y & D i v i n e 50 O at B r a n Mu f f i n s 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. • . preheat the oven to 350oF and grease a muffin tin with ghee or unrefined coconut oil. Fill the greased muffin tin with the batter and bake at 350oF for 25 minutes. • • • • Start by soaking the rolled oats in the water overnight. 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. or for at least 5 hours. Celtic sea salt or Himalayan rock salt 1/2 tsp.

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Set aside. Drop the dough by tablespoonfuls onto the baking sheet and spread each dollop to form a small circle.Ea r t h l y & D i v i n e 52 O at Ca ke s 1 cup oat groats 1 cup water 1/4 cups olive oil 2 Tbsp. oat bran and baking soda. preheat oven to 350oF and grease a baking sheet with ghee or unrefined coconut oil. In a large mixing bowl. apple butter 1 big pinch Celtic sea salt or Himalayan rock salt 1 cup freshly ground oat flakes 1/2 cup oat bran 1 tsp. . Decorate with black sesame seeds. apple butter and salt in a blender. Pour the wet ingredients into the dry oat mixture. pure baking soda black sesame seeds These oat cakes usually disappear as fast as hot cakes. 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. Place the oat groats with the water. In the morning. and mix well. and blend on high speed until smooth. but if there happens to be any left. Serve while warm with your favourite morning beverage and a spread of your choice. or until golden brown. oil. combine the freshly ground oat flakes. if desired. Bake for about 20–25 minutes at 350oF.

such as a quality food processor. Mix the sprout mass with the spices and all the other ingredients. • Sprout a grain of your choice in one or two large jars. cinnamon powder 1/2 tsp. they should be slightly browned on the bottom. Shape the sticky dough into big cookies or low buns. raisins. releasing an irresistible aroma. ginger powder 1 pinch Celtic sea salt or Himalayan rock salt blueberries. (for flavour. as desired Equipment one 4 L OR two 2 L wide-mouth jar(s) food processor. Refer to page 32 for guidance in sprouting. extending the baking time up to 2 hours according to the thickness of your buns or cookies. converting grains into packets of highest quality nutrition. Grind the sprouts using a suitable kitchen appliance. dipping your fingers in a bowl of water as needed to prevent sticking. depending on the season and indoor temperature.B r e a k fa s t 53 Sprout Buns Sprouting is a miraculous process. in approximately 3–4 days. a geared wheatgrass juicer or an old-fashioned meat grinder. and you can actually taste the sweetness of starches converted to simple sugars. Enjoy your creation and spend your sprout energy wisely! 3 cups whole kamut kernels (or grain of your choice) 1 tsp. The sprouts are ready when the shoot reaches the length of the kernel. Even the often-feared gluten is digested by the activated enzymes. dates. When finished. nutritional value and appeal). nuts and seeds. Grease a cookie sheet or baking stone (my favourite) with ghee or unrefined coconut oil. Bake (or strictly speaking dry) at a very low temperature of 200oF. geared wheatgrass juicer or meat grinder • • • • • • .

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. . There are a whole range of polyunsaturated fatty acids. organs and tissues throughout the body. these are usually highly processed and therefore associated with having a large ecological footprint. It contains plant sterols supportive to both male and female health and to the immune system. However. but must be consumed in small amounts to avoid indigestion and liver problems. The profile of the other blue-green algae and chlorella is very similar. such as spirulina powder. you will probably need additional protein in the first meal of your day. which are essential in maintaining healthy membranes of nerves. 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. The addition of these whole protein concentrates into shakes. blood vessels. including gamma linolenic and linoleic acid. longevity and recovery from chronic illness. the best-known blood purifier and builder. while eliminating food cravings. It is a natural food source of both vitamins K and B12 and many minerals. reduces cravings and addictions and has antibiotic properties. Fresh local bee pollen is one of nature’s most completely nourishing foods.Ea r t h l y & D i v i n e 54 HIGH-PROTEIN BREAKFAST If you are hypoglycemic or if you work out in the mornings. Spirulina contains potent antioxidants that protect against damaging free radicals and is a rich source of chlorophyll. the most known and available of the blue-green algae. smoothies. cereal and muesli gives a sense of fullness and satisfaction. frozen blue-green algae or fresh local bee pollen. you additionally benefit from intact enzymes and powerful antioxidants. There are more wholesome and ecological high-protein food concentrates. This can surely be accomplished by protein powders. It builds blood. If you buy a frozen liquid form. Half of its protein is in the form of free amino acids. Spirulina. Bee pollen improves endurance. skin. vitality. The digestibility and utilization of nuts and seeds is greatly enhanced when they are soaked and lightly fermented.

ferment “cream” in a glass jar covered with cotton cloth for 1–2 days.” For children. . Almonds consumed in this way are excellent brain and beauty food. Mix occasionally. place the yogurt in a cotton bag and let the whey drip out overnight. depending on the temperature. as they produce a somewhat gritty texture. Cashews. Don’t discard the water. these are great substitutes for dairy cream. if desired. A blend of raw cashews. My grandmother used to say freshly soaked almonds produce beautiful babies! 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 B a s i c “ C r e a m ” Re c i p e • Soak rinsed nuts and seeds in the water overnight. This cream may be used as is. 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. you may not be as pleased with cream made with almonds. nuts and seeds can be soaked together. too. For soft seed and nut cheeses. Compared to blanching. if you don’t mind the cost. Blend nuts and seeds along with soaking water and salt on high speed to a consistency of heavy cream. it will be ready in 12–24 hours. or for at least 6 hours.B r e a k fa s t 55 N u t a n d S e e d C r e a m s . In my experience. For simplicity. hemp seeds and sunflower seeds gives the most delicious results. this is a more difficult but nutritionally superior method. as it contains valuable vitamins and minerals. • For yogurt. pine nuts and hemp seeds produce the best taste and the creamiest texture. creamy and delicious. add wholesome sweetener. and macademia nuts work very well. but feel free to experiment with other nuts and seeds. If you can use a yogurt maker. or diluted into “milk. M i l k s a n d Yo g u r t s Rich.

Cool to body temperature. as it’s easily digested and assimilated. it is possible to eat raw tempeh!) or bake in the oven at 350oF covered for 20 minutes. add the rest of the dry raw rice (unwashed) and blend on high to a creamy consistency. • • • Wash 1/2 cup of the rice well. Placing it in the oven with the light on works well as a fermentation environment. minced 1 clove garlic. tamari or organic soy sauce (to avoid MSG) 2 Tbsp. Marinate in the fridge for 8–12 hours. The fermentation process with friendly bacteria naturally occurring on whole uncooked rice kernels makes the protein very easy to digest. Your muscles will grow to love you. Am a z a ke 3/4 cup short-grain brown rice 4 cups water Rice isn’t particularly high in protein (about 10%). cover and simmer for 1 hour. • . bring to a boil with the water. Enjoy this creamy beverage over cereal or in shakes instead of dairy milk. and cut lengthwise into 10 equal strips. Place in a tall saucepan. or sake. thaw tempeh just enough to be able to cut through it. cover and let ferment in a warm place for 24–48 hours. then uncovered for approximately 10 minutes.Ea r t h l y & D i v i n e 56 M a r i n at e d Te m p e h 1 block tempeh (about 8 1/2 oz or 240 g) Orange Maple Marinade 1/2 cup freshly squeezed orange juice 3 Tbsp. If overdone. Tempeh Preparation Method: • • • If frozen. minced (optional) 1 Tbsp. Place in a casserole dish and pour the marinade over it. olive oil 2 Tbsp. or until the marinade is absorbed. but the quality of rice protein is very good. onion. Eat uncooked (yes. raw honey or maple syrup Amazing! One of these sausage-looking tempeh strips provides 5 grams of protein. until slightly soured and frothy. or you can also wrap it in a folded electric blanket turned on low. will result. then drain. Stir occasionally for uniform fermentation. Return to the saucepan. amazake will release a yeasty odour and sweet rice wine.

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