A Really Tasty Sauce to
use with everything, that improves digestion as well as taste.
You will need :
1 tsp Miso
1/2 tsp Wasabi
1/2 tsp Umeboshi Plum puree
1 tsp Virgin Coconut Oil (or to taste)
1/4 cup Organic Apple juice
1 tsp finely grated root ginger (optional)
Mix all ingredients into a paste. Make as thick or thin (eg. like gravy)
as you wish by adjusting the amount of apple juice.
Add to a meal of grains, pulses, and vegetables, salads, soups, and even
use as a spread if you wish.
Notes on ingredients :
It contains enzymes that enhance digestion, as well as properties that
reduce catarrh and sinus congestion.
A Japanese paste well-known to macrobiotic enthusiasts. It is made from
soya bean paste, barley and rice. There are many varieties, soft, mild, hard, strong. Start with the milder ones (eg. barley
and rice) and experiment till you find your favourite.
Miso should NEVER be boiled! Mix it separately
from the main dish, and add only once cooking is finished.
Also from Japan. It has astringent and digestive properties. It is available
as a whole plum, including the stone, as well as a puree which may be a more economical way of buying.
It must be organic, as non-organic forms have been processed using toxic
solvents. Virgin Coconut Oil is best, available from
Coconut Connections Ltd, 01494.771.419, or
Although it is rich in fats, they are medium chain which are easily digested
and turned into energy. This oil is reputed to have numerous benefits for health and I have personally found my brain functions
more predictably, general energy is better, and skin and hair are softer and smoother, from daily use.
Soup for Everyday
You will need :
250 gms of either :
Red kidney beans
Or another bean that you particularly like.
1 medium onion
1 medium carrot
1 medium leek
1 small head of broccoli
6 cherry tomatoes
1 Bramley cooking apple
1 tsp fenugreek seeds
Seeds from 2 pods of cardomom
1/2 fresh chilli pepper, or
1/2 tsp of red cayenne or chilli pepper powder
1 tsp cumin seed
6 inches of Wakame seaweed
1 tbspn fresh ginger root, peeled, grated, or finely chopped
Miso/Umeboshi Sauce (Recipe 1)
The day before you plan to eat it :
Put the beans to soak in plenty of water for 24 hours. Change the water
once after about 12 hours.
1 or 2 hours before you expect to eat, rinse the beans and put them in
a large pan, or pressure cooker if possible, with lots of water. The water level should be about one inch above the beans.
Cook till they are so soft they are dissolving into the cooking water. In a pressure cooker this will be about 30-40 minutes.
In an ordinary saucepan it will take much longer, perhaps 4 hours for red kidney beans, 1 hour for chickpeas and adukis.
It is fine to cook the pulses well before the mealtime, then refrigerate
until you are preparing to eat.
Whilst the beans are cooking, pour fresh water over the wakame, fenugreek,
cumin, cardomom, and soak till the beans are ready.
When the beans are soft, bring them off the boil and add the wakame etc,
soaked, and all the chopped vegetables. Return to simmer till the vegetables are cooked but not soggy, although the tomatoes
leek and apple will get soft.
Bring off the boil and eat with steamed brown basmati rice, buckwheat,
millet, other wholegrain, potatoes, or bread. Add Miso/Umeboshi sauce to season.
You will need :
1 medium to large carrot
2 sharp crisp apples
1 bunch red radishes
20 almonds, soaked for 24 hours, rinsed, and the brown skins removed
(1/2 cup of soaked and rinsed sunflower seeds can be used instead of almonds,
likewise raw cashews)
6 dates, soaked for 15 minutes in water with 5 drops of citricidal (grapefruit
seed extract) added
Medium block of tofu, washed and cut into cubes
1/2 cup of apple juice
1 small head of endive, finely chopped
1 tbspn peeled and grated ginger root
Grate the carrot and apple. Add radishes, dates, almonds, and tofu, chopped.
Add apple juice and optional ingredients.
Stir well and add 1 tspn of virgin coconut oil, or Miso/Umeboshi sauce,
You may also want to add cooked brown rice or buckwheat to create a whole
Extra Nutritious, Delicious, Everyday Salad
To the above basic salad, add as many of the following herbs as you wish,
carefully washed and chopped very fine, or even reduced in a food processor :
Borage (young leaves)
Dandelion (young leaves)
Yummy Gluten-free Muesli for Breakfast or
Try flaked rice and millet soaked overnight in rice milk, with sunflower
and pumpkin seeds (soaked, then rinsed, or dry roasted), and a fresh, crisp apple grated into it.
Delicious and nutritious at any time of the day or night!
Concentrated Nutrition for Breakfast
You will need :
12 brazil nuts
1 inch of peeled, organic, fresh root ginger
6 dates that have been washed and soaked overnight
Grape juice to produce a smooth, creamy texture
Wash the dates then put to soak overnight, perhaps in grape juice.
Blend all the ingredients to a smooth cream.
This is a delicious and highly nutritious breakfast, snack, or dessert.
Finely chop one inch of peeled root ginger in the chop utility of a blender,
then add the flesh and juice of two ruby grapefruits.
Drink for breakfast, before meals, or at any time of the day, as a pick-me-up.
Grapefruit alkalises the bloodstream, and is an extremely tasty way to help clean bacteria, viruses, and metabolic waste materials
from the digestive tract and lymph fluid.
are a vital way to detoxify the bloodstream and therefore all cell tissue,
to re-mineralise the bloodstream, lymph and organs. Use organic vegetables if you possibly can, and find your local farmers'
market for these.
Beets, carrots, celery, ginger, cooking apple and wheat grass.
Celery, apple, cucumber, cabbage and ginger.
Alfalfa, apple, ginger and carrot.
Potato, white cabbage, ginger and apple.
Beetroot, sharp apple, cucumber and apple.
Superior Chickpea Paste
You will need :
Cupful of organic chickpeas, soaked overnight, then cooked in fresh water
till very soft.
Juice of 1/2 lemon
1/4 tspn Wasabi powder
1 level tspn Miso of your choice
1/4 tspn Umeboshi plum puree
1 tspn virgin coconut oil or
1 tspn organic hemp oil
1 tspn finely chopped or grated fresh ginger root
1/2 tspn tumeric powder
1/2 tspn ground fenugreek powder
1/2 tspn ground cumin and aniseed powder
1/4 tspn chilli powder (fresh or dried)
Blend all the ingredients till very smooth. Add grape juice or the cooking
water from the chickpease if the mixture is too dry, but it should never be more runny than normal humous.
Note : Chickpeas (sometimes known as garbanzos) are a
very easily digested pulse, which are also a good source of calcium, magnesium
and protein. Use this paste as a snack, with crackers, as part of a main
meal, with cooked or raw vegetables as side dishes, and take it as a high quality meal when you cannot eat at home, to be
sure of convenient, nutritious, and affordable good food.
Really Refreshing Tea
1 barely level tspn organic green tea
1/2 tspn finely chopped rosemary
1/2 tspn finely grated ginger
In a china jug, pour 1 cup of boiling water over the ingredients. Cover
to contain the steam, and stand in a warm place for 5-7 minutes to brew. Strain, and drink - this tea is a genuine rejunevator
- good at any time of the day when you need a pick-me-up that is also healthy.
Experiment and enjoy the results!
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