Here are some notes providing insight into flavoring and nutritional standards for making the high energy dishes that follow. Whenever possible, use organic or ethically wildcrafted ingredients. Always choose the best that is available. Substitutions can be made according to taste. Be creative in working toward the taste and texture you want. Mistakes can be minimized by adjusting the amount of water or oil, and the sweet, salty, sour, bitter, or pungent ranges. Asian foods employ all five tastes in a subtle interplay of flavors. With that said, the various tastes are as follows:
Sweet range: Carob can be substituted or enhanced with cacao. Mesquite powder is a good complement to cacao as it provides lysine to the higher arginine of cacao. Sweeteners like agave, brown rice syrup, barley malt, honey, stevia, raw cane sugar or cinnamon can be used. Choose berries (goji, blueberry, amla, schizandra, raspberry) depending on the degree of sweetness or tartness desired. Whether fresh or dried (reconstituted), they will change the thickness of your dishes. Also, naturally sweet vegetables like jicama or carrots are quite versatile.
Salty/mineral range: Himalayan salt (Krystal Salt) is our preference. Regular table salt, in comparison, is a stripped down chemical to be avoided. (See our profile on Mineral Concentrates.) A brine can be made with the pelletized or chunk Himalayan salt. Vital Minerals (from the Great Salt Lake in Utah) can also be used as a liquid mineral concentrate. Sea plants (red dulse flakes, nori flakes, sea palm powder, kelp) provide lots of minerals with a salty flavor. Umboshi (plum) paste (sour-salty), miso, Dr. Bronner’s or Bragg’s can also be helpful.
Sour/acidic range: Use lemon or lime juice, balsamic or apple cider vinegar. These are good digestives and can be alternated for different salad dressings.
Bitter range: Use daikon radish (neutral to bitter) and certain salad greens (dandelion, arugula). These are also digestive bitters (tonics).
Pungent range: Ginger is best known, but there are other warming herbs like nutmeg, cardamom, galangal root, cloves, cayenne, and garlic. Use with care to energize a dish.
Flax and sesame seeds tend to thicken. Seeds and nuts can be soaked, rinsed, ground fresh, or purchased as nut/seed butter. Use nut butter in moderation. It is far more digestible to soak, rinse, and blend nuts and seeds when they are fresh. We feature Hemp and Hempkin oil, a combination of hemp and pumpkin seed oil. Hemp oil on its own is a wide spectrum oil for EFAs and GLA.
Fresh young (Thai) coconuts can be used in place of coconut oil. Shredded coconut and coconut cream can enhance coconut oil. Fresh coconuts are delightful and nutritious.
Many foods have a combination of flavors, e.g. tamarind is sweet, salty, and pungent. Creative substitutions can give desired flavors. Cheese flavor, for example, can be simulated by soaked, rinsed, and chopped almonds, nutritional yeast, with some red dulse. Sea flavors can be worked in with sunflower seed pate, kelp, or other sea plants. Many live food books are available.
Think about composition and dive in— Do what tastes best to you! I have tried to provide guidelines, not excessive details, leaving it to you to approximate, substitute, and accent wherever you feel it is the better approach. The following then are ways to use some of the dense nutritional bulk products we provide.
Soak 1 cup of almonds, hazelnuts, cashew or brazil nuts in water overnight. Change water, rinse, and de-skin if possible. Put in blender or Vitamixer with filtered water to 7/8 full. Strain and save solids (see porridge, nutritional balls). Add a little cinnamon, vanilla, stevia, or agave, to taste. You can also use ground cacao nibs, mesquite or carob as desired. Best drunk fresh or keep refrigerated.
Fill mason jar 3/4 full of water. Add 1/4 more of nut milk, amazake, rice, hemp, soy, or oat milk. Then 1 tbsp. Supremely Green, or any green powder concentrate, including barley grass juice extract. Can add 1/2 oz of Hempkin oil. Rice tocos or wheat sprout concentrate is also a good addition. Add 20 drops of salt brine or 10 drops of Vital Minerals. Make it to your taste. Shake vigorously. Drink fresh.
Note: It is important to take in enough liquids every day. This smoothie gives you 1 quart of the 3 quarts needed for better health. It is a great way to begin the day.
Goji Mint Water
Put goji berries and fresh mint in a quart of carrying water. Shake and enjoy all during the day. Eat the berries and chew the mint when finished.
Night Cleanse - Reinvigorating Tonic
1/2–1 oz. Macro Night, 1 tsp. Friendly Colonizer. Mix with small amount of goats milk yogurt, kefir or amazake. For more bulk, use a little baby oats or bran. Mesquite and chicory are very complementary to this. Make a small amount at least 1 hour before bed.
All Bee Product
In an 8 oz. jar add 4 oz. honey, fill up nearly to the top with 10:1 ratio of bee pollen to royal jelly, add in approx. 1/4 oz. bee propolis tincture. Mix into a paste, refrigerate. Use as a tonic paste, 1 tsp. as desired for energy.
Fluid Extracts / Tinctures
Use our Mushroom Longevity or our other fluid extracts in soups, teas, sauces, dishes, rice, and veggies, or in purified water.
Spreads, Dips, and Sauces:
Mix in the following with coconut oil: 4–6 crushed garlic cloves to taste, 3 tbs of nutritional yeast, 1 tsp dill, 1 tsp Essence of Sea Plants mix, 1 tsp Krystal Salt (from brine; dissolve salt rocks in purified water), 1 lemon squeezed through a strainer. Mix in 8 oz jar. Delicious with steamed artichokes, topping for rice cakes, etc. Can add as topping dehulled hemp seeds or green foods such as Supremely Green, Barley Grass Juice Extract, or Spirulina. Special thanks to Elianna L for this recipe.
Super Creamy Green Spread
Take an avocado, 2 tsp. spirulina (or other green powder), 2 tsp. lemon juice, 1 tsp. green papaya powder, 2 tbsp. dehulled hemp seed, a pinch of Himalayan salt. Blend in a bowl. Add diced dill, parsley, or sunflower sprouts as a topping. Spread on crackers or thin bread.
Salty range: Starting with tahini (or freshly ground sesame seeds), with a little lemon and water, add 1 clove of crushed garlic, 1 tsp. miso and 10 drops of Vital Minerals. Mix well.
Semi-sweet range: Take tahini and coconut oil (or fresh coconut); add ground cacao nibs, mesquite powder, and/or rice tocos. Shredded coconut can also be added. Mix well.
Garden Miso Spread (The Protector)
Base: Apple Cider Vinegar, raw and unfiltered, vegetable puree
Mix Together: Azuki Bean, Miso, Rice, Barley, Chickpeas, Coconut Aminos, Coconut Aminos, Himalayan Granular Salt, Rosemary Brine, Black Pepper, Lemon, Fresh Ginger, Fresh Garlic, Fresh Turmeric, grated Horseradish, Spring Onions, Peppers: Cayenne, Mariachi, Rocoto, Habañero, Chipotle, Mushroom Power Supreme, Essence of Sea Plants, Oregano, Basil, Marjoram, wild harvest Nettle flower pollen or freshly grown nettle powder. Optional: Shilijit (Fulvic Acid). Use as a spread, in salads, or with raw or cooked dishes. A little goes a long way!
Soak 1 oz. schizandra or goji berries. Add 1/2 tsp. Himalayan salt, 2 tbsps. lemon juice, 2 tbsps. honey, with a small amount of fresh cardamon, ginger, and crushed garlic. Mix into a paste. Refrigerate. Use as a concentrate.
Goji-Coco-Almond Dessert Spread
Soaked and rinsed almonds or hazelnuts (deskinned), soaked goji berries, can add maca, mesquite, chicory or cacao nibs (if you want crunch). Blend in coconut oil, some fresh young coconut, or soaked shredded coconut. Add a small amount of filtered water if needed (or a small amount of amazake). Spoon on 1/2 inch thick slice of jicama or on dessert cracker.
3 tbsp. balsamic vinegar, 4 tbsp. Hempkin, Popolive, or olive oil, a few crushed garlic cloves, 1-2 tbsp. dehulled hemp seeds, 1/8 tsp. paprika, a pinch of Himalayan salt. Make to taste. Dip with thin, crunchy baguette, sourdough, Essene, or pita bread.
Hempkin oil with lemon or balsamic vinegar (or both mixed together). Or hemp oil can be used instead. These can be used with crushed garlic, a pinch of fresh oregano, nori, or red dulse, some dill. For added zest add some horseradish and/or mustard (whole grain).
Another version: 2 oz Hempkin oil, 1-2 tbsp of Krystal salt brine, dried rosemary, juice from 1-1½ squeezed lemon. Marinate the dried rosemary in the brine. Add the Hempkin oil, the brine mixture, and the lemon juice to the salad.
Sunflower Sea Spread
Soak ½ cup of sunflower seeds, rinse and drain. Add 1 tbsp of Essence of Sea Plants. Add 1 tsp dill, basil, oregano or thyme (separate or mixed). One lemon juiced. ½ tsp Himalayan salt brine (best) or ¼ tsp Himalayan granular salt. Can add nutritional yeast (1 tbsp if desired, will thicken somewhat). 1 tbsp dehulled hemp seed. Add a dash of powdered chilé or cayenne if desired.
Use nutritional yeast or soaked, rinsed and blended sunflower seeds, with red dulse or nori flakes, 2 tbsp. hemp oil, dehulled hemp seeds, 1 lemon. For tangy, add capers. For salty, add miso or chopped olives. Use a small amount of purified water to get the desired texture. You can add green papaya powder or wheat sprout concentrate. Best served fresh.
Herbal Spice Mix dill, paprika, basil, sea kelp, red dulse, Himalayan salt.
Sweet Spice Mix cinnamon, mesquite, maca, powdered cacao nibs, fresh or dried diced or shredded coconut, a small amount of cardamon, cloves, nutmeg.
Oil Flax, Hempkin, hemp oil, coconut oil. For veggies, pasta, bread, salads, and potatoes.
Seed Soak & rinse sunflower, pumpkin, almond, hazelnut, brazil nut, macadamia, dice up. Seed grinder for flax, dehulled hemp, sesame, poppy, chia. Use either sweet or savory.
Spicy Red Paste
Use or toppings, spreads, dips, marinades
Cut 1–1½ cups of organic red peppers
Add dried tomatoes reconstituted in water. Soak and piece out. Or use fresh tomatoes.
Add finely chopped garlic, onion, turmeric (or use dried).
Add chili pastilla. Remove stem and seeds and chop into small pieces.
Add chili powder, a little cayenne to taste, red dulce flakes or powder, paprika, safflower petals, 1 TBSP lemon.
Add ⅛ cup of purified water in a food processor.
Add the rest of the ingredients and blend well. The paste is very tasty and a little bit spicy.
Eggplant-Mushroom Seed Spread
Cut 2 medium eggplants into small cubes. Make a light Himalayan salt brine.
Marinate the eggplant in the brine for 15 minutes.
Dice up shitake mushrooms, cut up 1 – 2 zucchini in round pieces. Sauté with diced onions and finely cut garlic. Cook in water.
When cooked, add ½ oz (2 TBSP) of Hempkin oil or coconut oil.
Grind ½ oz of Chia seeds and/or top with hulled hemp seeds. Mix into the sauté to form a thicker mix.
This spread could be added to the spicy red paste. Mash all together to taste and add 2–3 TBSP of toasted Nori. Add umeboshi to corners.
Roll up – very delicious!
Raw Graded Salad
All 5 tastes are represented. Fresh green papaya (peel outer skin, grade down to seed chamber), grade jicama, carrot, daikon radish. Use a bit of turmeric, ginger, diced garlic, leaks, Himalayan salt or vital minerals (6 drops), 1 lemon. Optional for complementary flavors use dehulled hemp seed, ground flax, ground sesame, ground poppy (these can be separate or blended together). Adjust ingredients to taste preference. For a variation on this salad see the Grated Green Papaya Salad below.
Grated Green Papaya Salad
1 whole green papaya, grated or peeled. Do not use seeds.
1/2 or more Jicama
1/2 small onion
1-2 tbsp capers
1 tsp liquid solei (salt brine)
1 tsp apple cider or rice wine vinegar
1 tsp caraway seeds
Optional: Diced whole cashews, diced fresh or dried olives
Optional: 2 tbsp dehulled hemp seed or 2 tbsp chia
Sprinkle dill and lemon thyme
Caesar or California style dressing—use organic!
Dice 1 head of romaine lettuce into fine 3/4 in. squares. Dice 1/3 radicchio into strips—cut crosswise. Grate 2 carrots and 1/8 daikon radish. Crush 1 garlic clove or dice fine. Cut 6-8 olives into pieces. Finely chop 1/8 onion. Add to salad 1 tbsp dehulled hemp seed. Options to add: 1) Marinate lox in lemon and capers. Add dill and Krystal Salt. 2) Feta or goat cheese—sprinkle to taste. 3) Cut tempeh in 3/8 in. squares. Bake at 400° or stir-fry. Add water with Krystal Salt and hijiki for a real treat. 4) Fresh ground flax seed with a dressing mix of 2-3 tbsp nutritional yeast, 1 tsp Essence of Sea Plants, 1/2 tsp Berry Berry Good, 1 tsp dill, 1/2 tsp oregano, 3 caps powder of Mushroom Power, 1/8 – 1/4 cup lemon juice, with olive oil or Supreme 7 to taste.
Five Flavored Multicolored Sauerkraut
Use a large stainless steel bowl and a large four-sided grater. Grate to taste—green and red cabbage (dense heads), carrots, peeled yellow beets, French red–white radish (or substitute daikon), peeled jicama, fresh peeled turmeric, fresh peeled ginger. Mix all ingredients. Add caraway seeds and dill to taste. Add about 1–1¼ teaspoon of Himalayan Krystal salt or salt brine to taste. Optional ingredients: Red Dulce, Hijiki. Mix all ingredients well. Pack well into the jar. Fill the jar to about ½ inch from the top. Best wet but not too wet. Clean around the outside of the jar after placing the lid on top. Store in a cupboard for two weeks. Keeps for two weeks if sealed well.
Paul's Variation on Kimchi
Ingredients: Savoy cabbage, carrots, leek greens, collard greens, ginger, Himalayan Krystal salt, 3 types of chiles in small pieces: chipotle, pastilla, yellow habanero.
Instructions: Dice dried peppers into very small pieces. Cut leek greens and collard greens into small pieces. Finely grate cabbage, carrots, and ginger. Combine ingredients, add salt and pack well.
Savory Seaweed Salad
Soak and rinse wakame (or hijiki or dried sea palm pieces). Grade 1/2 cup each of jicama and daikon radish. A good balance. Marinade with 2 tbsp. lemon juice, 1 tbsp. ground sesame, diced spring onion. Last, add 2 Tsp. sesame oil or Hempkin oil. Refreshing!
Super Seedy Porridge
Soak baby oats in pure water. Fresh grind flax and sesame seeds in seed grinder. Take 1 tsp. each of cacao nibs (grind or leave whole), mesquite powder, goji berries, dehulled hemp seeds, coconut oil (rice tocos, wheat sprout concentrate, or bee pollen optional). Add to taste cinnamon and fresh or dried ginger. Add 4-6 oz. nut milk and solids (see the recipe above), rice, soy, or oat milk, to moisten. Mix together. A good start for a high-energy day.
Sweet Potato Pudding
Steam sweet potatoes and remove skin (use skin elsewhere). Chop into 1-inch pieces. Add ½ tsp of -cinnamon. Take dried fruit – golden or goji berries, mango, pears, etc. – and let soak in a small amount of water. Grind fresh chia or hemp seeds. Add to coconut oil or coconut cream and make a mixture. Optional ingredients – mesquite, maca, ground cacao paste. Mix all ingredients together and place in a 9” x 12” well-oiled (coconut oil) dish. Place in oven set to about 250°. Cook until ingredients meld together, about 15 minutes.
Can use much of the same ingredients as in the porridge (above). In addition, use chopped soaked nuts from the nut milk. Add maca, mesquite, a small amount of Himalayan salt. Make a thick paste, drying as much as possible, and hand roll into small balls. Also, roll in the following: wheat germ, bee pollen, shredded coconut. Put rolled balls on a separate plate.
Note: You can also make green balls by adding 1 tsp. of Supremely Green, barley or alfalfa grass juice extract.
Take a 1/2 cup of soaked, rinsed, peeled almonds, or cashew nuts. Then with 3 cups of fresh basil (or some parsley or beet greens), 3 tbsp. dehulled hemp seed, 1/2 cup hemp seed oil, 1 tsp. Himalayan salt, 1 squeezed lemon, 2-3 cloves of garlic, a dash of red dulse, blend all together. Use what you refrigerate for one week, freeze the remainder. You can spoon over buckwheat noodles or spaghetti squash.
A hybrid of a savory Greek treat. Take water, finely diced onions, soaked shitake, tempeh, red peppers, and saute on low heat. Add oregano and basil (fresh or dried). Then add 1 lb of fine-chopped spinach. Still on low heat, warm with chopped olives, capers, a little salt brine, or Himalayan salt. Could add hazelnut meat or the solids from the nut milk process. Mix all together, cover, warm. When finished, add hemp oil, dehulled hemp seeds, wheat sprouts, almond paste, or nutritional yeast as a topping. Serve with brown or wild rice. You can add to it organic goat cheese or make a seed cheese with soaked nuts and wheat sprout concentrate/wheat germ/nutritional yeast. Serve warm.
Another Sushi Twist
Spread avocado, umeboshi (plum) paste, sesame seeds, chopped carrot and daikon radish into sticks (or grate). Add smoked salmon or soaked almond (peeled) paste with red dulse. Roll into nori sheets, or could use on jicama or romaine lettuce. Serve with ginger, horseradish.
Open-faced Sandwich Delight
Start with European style thin whole grain bread, flax crackers (dehydrated) or Finn Crisps. Mash avocado with nutritional yeast, red dulse, a pinch of Himalayan salt, and a touch of lemon juice. Mix well. Spread over as an open sandwich. Add tomato and thinly sliced cucumbers. Sprinkle with dehulled hemp seeds.
• Vegetables such as carrots, potatoes, kale, green beans, mushrooms, etc.
• 2 TBSP coconut oil
• 1 TSP Krystal Salt
• ¼–½ TSP Essence of Sea Plants
• Nutritional powders such as Mushroom Power Supreme
• Hulled hemp seed, Chia seeds, fresh ground flax seeds and/or nutritional yeast
Steam vegetables. Add the rest of the ingredients to the vegetables. Toss together using two large spoons.
Steamed Vegetables 2
•Yellow beets, peeled and finely diced
• Brussel Sprouts
• Green Beans
• Kale, finely diced
• Chard or collards
Combine ingredients and steam based on cooking time. Generally, the cooking time depends on the size of the vegetable pieces. Root vegetables take the longest to cook while broccoli and green beans take the shortest time. When the vegetables are steamed, place in a large stainless steel mixing bowl. Melt in coconut oil and add Krystal salt or make a brine and add it to the mixture. Add hulled hemp seed, coconut aminos, a small amount of chiles (liquid form is the best), and Essence of Sea Plants or minerals from the Northeast Canadian ocean.
Stir well and serve. Cooked quinoa with mushrooms makes a nice bed and a nice complement to the vegetables.
Berry-Fruit Nut Pie
Pie crust 1: Soak ground up almonds or cashews. After soaking, mix with dates. Mix everything together, spread into oiled (coconut oil) glass dish or pie pan.
Pie crust 2: Take fresh ground dehulled hemp seed, sesame and flax seed, mix with a small amount of coconut oil, agave syrup, or Lundberg brown rice syrup. Spread into pan.
Berry filling: Take fresh blueberry, raspberry, soaked goji and schizandra, amla powder, with mashed bananas and a small amount of water. Grind cacao nibs into a powder; add green papaya powder and mesquite. Mix all together. This thick mixture pie you can refrigerate or freeze. Take out and cut slices. You can heat lightly or serve raw. Pour nut milk with coconut oil and/or coconut cream over the slices.
Sweet Tart Asian Fruit Delight
This enzyme rich dessert will be most original at your next potluck!
Open one young Thai coconut and extract the soft coconut meat with the liquid and blend into a paste. Next, make berry filling (as above). Then chop up ripe bananas, papayas, mangos, apples, pears, or whichever fruits are desired as a base. Other possible fruits are starfruit, rambutan, rose apples, dragon fruit or any other exotics that are available. In a glass pie pan spread the chopped fruit at the bottom and pour over it the coconut jelly paste already prepared, or you can take liquid coconut oil marinaded in coconut creme and shredded coconut. Top with the Asian berry paste. Sprinkle over with slightly ground cacao nibs and mesquite powder, with 2 tbsp. of dehulled hemp seed. Serve with a large spoon and let your taste buds explode! For a crust, use soaked and rinsed almonds, Brazil or macadamia nuts. Blend with coconut paste and coconut oil to form a thin crust. If more of a crust is desired on either of these fruit pie recipes, put the entire dish in your oven over the pilot light alone for a few hours and the blend will very slowly “bake.” Do monitor, however.
• 3 Persimmons, very ripe
• 4 oz melted butter or coconut oil
• 2 eggs
• ¼ tsp baking powder
• ¼ tsp salt
• ⅛ tsp lemon juice
• 1 TBSP spice mix (ginger, cardamom, allspice, etc.)
• Cinnamon extract
• ¾ cup coconut w/ quinoa
Combine ingredients and bake at 300° for 45–60 minutes. Check after 30 minutes.
Carob Almond Candy
—Azure Healthy & Abundant Living
• 8 oz carob
• ½ cup melted butter or coconut oil (4 oz)
• ¼ cup honey (2 oz)
• 1 TBSP almond butter
• 1 TSP vanilla
• 1 cup shredded coconut
• 1 cup almonds, soaked and diced
Melt the butter and carob. Add the remaining ingredients. Spread the mixture onto a 9"x13" baking pan. When the mixture sets, cut and store in an airtight container.
Cranjerine Chia Pudding
• Fresh cranberries
• 1 lemon, finely diced
• 4 peeled tangerines,de-seeded, cut in half
• 1/2 cup Chia seeds
• 1/4 cup raw honey (optional)
Mix ingredients together and cook down on a stove at a low temperature. Add chia seeds at the end when cooked. Stir well. Cool and place in glass jars. Refrigerate jars or freeze.
Persimmon Fruit Leather Supreme
Mash persimmons (use soft pulp only) and put inside of a bowl. Add enough Berry Berry Good powder blend to thicken the mixture. Add Chia seeds and keep mashing the mixture. Place strips on parchment paper. To dry, either let sit for a full day, use a dehydrator, or heat at 140° for 45 minutes. The fruit leather will peel off of the parchment paper. Enjoy!
Introduction to Meso-American Foods*:
The most important staple of Aztec cuisine was maize (corn), a crop that was so important to Aztec society that it played a central part in their mythology. Just like wheat in Europe or rice in most of East Asia, it was the food without which a meal was not a meal. It came in an inestimable number of varieties varying in color, texture, size, and prestige and was eaten as tortillas, tamales, Atolli, or maize gruel. The other constants of Aztec food were salt and chili peppers and the basic definition of Aztec fasting was to abstain from these two flavorers. The other major foods were beans and New World varieties of the grains amaranth (or pigweed) and chia. The combination of maize and these basic foods would have provided the average Aztec with a very well-rounded diet without any significant deficiencies in vitamins or minerals. The processing of maize called nixtamalization, the cooking of maize grains in alkaline solutions, also drastically increased the nutritional value of the common staple.
Water, maize gruels, and pulque, the fermented juice of the century plants were the most common drinks, and there were many different fermented alcoholic beverages made from honey, cacti and various fruits. The elite took pride in not drinking pulque, a drink of commoners, and preferred drinks made from cacao. It was one of the most prestigious luxuries available; it was the drink of rulers, warriors, and nobles and was flavored with chili peppers, honey and a seemingly endless list of spices and herbs.
*writing credit: Wikipedia.org
Porridge of the Americas
Either break 2 tbsps. Cacao butter (Bali, Ecuador) into pieces or use 2 tbsps. course ground cacao nibs (Peru), with 2 tbsp mesquite (Argentina), 1 tbsp maca (Peru), 1 tsp cinnamon (Mexico), 1 tbsp Brazil nut butter (Brazil), 1 tbsp coconut oil (Philippines, Mexico). Add warm herbal tea water (4-6 oz) sweetened with stevia (Paraguay). Grind dehulled hemp seed (Canada), chia seeds (Mexico, Bolivia), and/or flax seeds (Canada) (a total of 2 tbsps) and blend into a paste. Top with coconut milk or hazelnut milk (1 oz). Enjoy!
Quinoa Tonic Pot
Cook 1 cup of quinoa to 16 oz. of water over low heat. Add broken pieces of kombu and burdock root. Soak dried shitake, removing stems in water, and add to the cooking mix. Add 10 drops of Vital Minerals or Himalayan salt brine near the end of the cooking. Cook in astragalus root for flavoring but then remove upon finishing. At the end of the cooking, put in dried goldenberries berries so they soften, and a little freshly diced (minced) ginger. Let steam in finely diced kale (1-2 cups). Put dried or fresh fennel seeds over the top with dehulled hemp seed. Let cool. Top with Hempkin oil and fresh ground sesame and flax seeds. Serve with a salad. Get plenty of essential fatty acids with this one!
Meso-American Seedy Energy Bar (Laddoos):
Cook 1 cup Amaranth in 3 cups water
Soak 6 Figs in water and dice
Soak and rinse 2 tbsps. pumpkin and sunflower seeds
Grind 2 tbsps. dehulled Chia seeds
Maca, Mesquite ¾ tbsps. each
1 tbsp cacao butter
1 tbsp Berry Berry Good mix (optional)
2 full droppers of Bella Dulce (optional)
2 tbsps. Honey or Coconut Sugar
Small amount of cinnamon and fennel seeds
Add enough water to hydrate – not too wet.
Form into bars ½” to 1” thick x 3”-4” long
Mix to desired consistency
Dehydrate in oven up to 100 degrees until dry and chewy
Biscotti Recipe (Hearty):
2 cups ground blue, yellow and/or red corn, amaranth or quinoa – mix together with water
½ cup soaked almond – take off skins, rinse, dice, into fine pieces
1 oz dehulled hemp seeds or ground sesame seeds
optional – use 2 tbsps. cacao butter – grind down, or use 2 tbsps. ground cacao nibs
optional – use 2 full droppers of “Bella Dulce” fluid extract, 1 tsp. cinnamon, or chi spices
2 well-beaten eggs
Form into appx. 3” x 8“ sections about 1” high.
Add enough water to make a thick paste.
Bake at 250 degrees for appx. 25-30 minutes.
When finished – cool 10 minutes, cut into quarters and dry out to finish biscotti.
Water Kefir cultures originally come from a small village in Italy and are derived from Opuntia (Prickly Pear) Cactus. Put 2-3 teaspoons in strain bag, add one more bag. Use 3/8 -1/2 cup of honey or coconut sugar – mix thoroughly in 1 gallon (wide mouth jar) of water. Add fresh fruit / or dried fruits w/ 1-2 lemons cut into quarters. Shake well and culture for 7-9 days (before fermentation). Fresh and interesting odor variations will develop. Decant into glass bottles, and add a few drops of stevia for sweetness (all sugars may have been metabolized). Note: Mexican pulque (Octli) is made from the fermentation of Maquey (Mecacchuatl) or agave. The fermented coconut beverage is tuba (popular on the coast). The Prickly Pear is cultured as well as being used in cultures like water kefir, which is good just before fermentation.
Mexican Cacao Kefir (Pulque):
1 gallon of water, agave, 1 cup cultured beverage, honey, or coconut syrup. 3 tbsp cacao nibs (Peru or Central America), pinch of chile, achiote seeds (annatto), 2 tbsp mesquite powder (Arizona, Argentina), 1 whole vanilla bean (Vera Cruz, Mexico), 1/2 tsp allspice, 1 tbsp ground rose or hibiscus petals, 1 tbsp cinnamon (Mexico), 1/2 tsp achiote seeds, ½ cup mango and papaya (fresh or dried). Culture in kefir.
Warmed Cacao Beverage (Xocolatl, meaning bitter water):
Grind cacao nibs (Peru) or cacao butter (Bali, Ecuador). Crumble this into 1/4 cup per 2-4 cups of liquid (16-32 oz). Add 1/2 stick vanilla (Vera Cruz, Mexico). Lightly warm pinch of chili powder, achiote, or allspice. Add agave syrup (Mexico) or honey (2 oz per quart). 4 drops stevia (Paraguay), 2 tbsp mesquite powder (could add maca or a pinch of achiote. Add 1 tsp. cinnamon. Warm for 15 minutes on low heat. (The Olmec used to grind their ingredients on heated surfaces with heated Metates and separate the fats by pouring their foamy mixture from bowl to bowl)
Nahuatl Terms for food and beverages:
Anahuac – Name of nation
Nican Tlaca – the people of Mexico
Macehualli – People
Ticitl – Herbalist, Doctor
Xiutecuhtli – Fire God
Atl – Water
Tzoalli – A food bar
Metate – Grinding stone
Atole - Breakfast drink with corn
Atli – non-alcoholic beverage
Octli or Pulque – Fermented Maguey/Agave
Chicha – Peruvian fermented Amaranth seeds (also fermented corn)
Hoauhatolli – An Atli with honey and amaranth ground together
Tliloxchitl – Vanilla (black flower)
Cocahuatl – Cacao
Xocolatl – Cacao beverage (bitter water)
Huautli – Amaranth
Mizquitl - Mesquite honeyHuitzl – Honey
Mecaccinuatl – Agave honey
Laddoos – Seedy food bar
Cococ - Hot and spicy
Xochitl - Flower
Opuntia – Prickly Pear Fruit
Nochtli – Nopal Cactus Pod
Camote – Sweet potato
With credit to:
The True History of Chocolate, Sophie & Michael D. Coe, published by Thames & Hudson, NY. 1996
Food of the Gods: Cure for Humanity? A cultural history of the Medicinal and Ritual Use of Chocolate, Teresa L. Dillinger, Patricia Barriga, Sylvia Escarcega, Martha Jimenez, Diana Salazar Lowe, Louis E. Grivetti, in Journal of Nutrition, 200 American Society for Nutritional Sciences
MENU FOR CAROLINE CASEY VISIONARY ACTIVIST EVENT
Dishes and Ingredients
Traditional Peruvian Salsa
Rocoto pepper (Father of all peppers), Native to the region of Cusco Valley Incan Golden Corn, Black bean, Tomato, Garlic, Red Onion, Lime juice & Apple cider vinegar.
of the Incan Golden corn, soaked, boiled, ground cooked on a grill with salsa.
Cauldron of fruits
(fresh) Apples, Pears, Cherries, Blueberries,
(dried) Figs, shredded coconut, Goldenberry (gooseberry), hulled Hemp seeds, Cinnamon, Vanilla marinaded in a Black cherry concentrate and fresh squeezed Lemon.
Sea Plant Dressing
Essence of Sea Plants with/ Nutritional yeast, Krystal salt brine w/ rosemary, fresh lemon, dill, & oregano topped w/ Hempkin oil for the Ca. Greek salad/vegetable.
Tapenade Pomegranate & Almond
Figs, Kalamata olives, reduced Balsamic vinegar, Lemon, Krystal salt brine blended together into harmony.
Steamed Vegetables & Mushrooms
Blue Heron or local health food store Yellow Beets, Red Potatoes, Dutch Cabbage, Kale, Collards, Leek w/ Dill, Paprika These steamed vegetables accompanied w/ sautéed Oyster and Shitake mushrooms from Ken and Sandra of New Natives in Red Onions & wild-crafted Sea Palms.
The California Greek salad
(side of Feta Sheep or Goat)
Romaine and other mixed Lettuce, Tomato, Persian Cucumbers, grated carrots, assorted chopped olives, avocado, Hulled hempseed
and the Sea Plant Dressing.
Aztec to India Red Paste is dried tomato, Red Pepper, Chile, Pastilla, Onion, Garlic, Lemon Red Dulce, Anatto seeds, Paprika, Chile powder, Turmeric, fine ground Cacao, Oregano, & Barberry, Krystal salt
Soak & blend to a fine paste. This concentrate is sweet, spicy, pungent.
The Savory Sauerkraut: red & green Cabbage, yellow Beet, Parsnip,
Caraway seeds, Dill in Krystal Salt/ Rosemary brine. That's it! In a large bowl, grate 1-2 heads of cabbage. Green cabbage is best. Remove any wilted leaves.
1) Add 2-3 grated carrots. Grate a few parsnips and 2 yellow beets (both peeled), or anything else that you prefer such as red beets, jicama, radishes, turnips, fennel, kale, sweet pepper.
2) Add 1 tsp each of dill and caraway seed. Add the juice from one squeezed lemon. Optional spices: Ginger, turmeric, cumin, garlic.
3) Add Hijiki or fine sea plants ( 1 oz dried). Optional: Red Dulce flakes, Nori flakes, kelp.
4) Make a brine with purified water and Himalayan salt. Use about 3-4 tbsp of dissolved salt per quart. Rosemary can also be added to the brine. To make the brine, soak the salt rocks in purified water. When the salt content is 26% of the brine mixture, the water saturates out. You can add more water if necessary. Be careful not to use too much salt.
5) Mix well and pack into quart or pint jars. You can add 1 tsp of granulated Himalayan salt to the mixture. Keep the top 3/4 inch of the jar clean and fill the jar up to the top 3/4 inch mark. Pack in tightly and make sure the sauerkraut is not too wet. The result should be a submerged mixture that is not mushy but somewhat dry.
6) Put the jar lid on tight and then back off slightly. Do not apply too much pressure when tightening the lid.
7) Another recipe option is to use grated cabbage, pippin apple, fennel seed, and dill.
Note: Use a four-sided grater which sits flat in the bowl. This will give a better, less mushy result than using a food processor. Once the vegetables are grated, hand-mix them together.
This recipe is an easy, one-step process to make great sauerkraut.
Rye flour, salt, well water, rosemary and sesame topping
Eggplant, garlic, lemon, & tahini
Sourdough Rye Bread
Rye flour, salt, well water, sesame topping, rosemary topping
butternut squash, coconut milk, coconut syrup, vanilla, salt, ginger, cinnamon, nutmeg, clove, turmeric, lecithin. base: nuts, dates, vanilla.
Five Mushroom Polenta
seasonal mushrooms, parmesan cheese, polenta, butter, chicken broth, salt, parsley, sherry, shallots, thyme
Cultured milk, coconut, and spices
Hemp & Pumpkin oil
Assorted Nutrient Chocolates
*Dishes provided by Alan M (Traditional Peruvian salsa, Traditional Torta); Josi (Hummus, Sourdough Rye); Joe B (Butternut Tart); Catherine G (Polenta, Kefir); Paul Gaylon, Herbal Products & Development (the remainder of the dishes).