PKD Recipes

Ingredients
¼ C cooked lentils soaked
Onion small diced
2 cloves garlic pressed
1 carrot diced
1 small zucchini or
Any combo of 4 vegetables
2 C. coconut milk
Pinch saffron
Coin size turmeric root
Dash optional chilli
Dash tupelo honey
Dash salt & pepper
Cilantro leaves
1 lime

Preparation
Sauté onions and garlic until caramelized. Careful add garlic last. Watch the garlic so it does not burn. Add the cooked lentils, two vegetables continue to sauté. Pour 1 can or 2 cups of coconut milk with a few saffron threads and a coin size piece of fresh turmeric onto the vegetables. Add the rest of the seasonings. Cook for about 15 minutes. Taste. Squeeze a lime if needed for seasoning. Serve over brown rice with hot spelt chapattis. Top with cut up fresh cilantro leaves.

Ingredients
1 small cauliflower
Himalayan pink salt
Steaming water/ almond milk
Dust with chives
Season Himalayan salt
Freshly ground pepper

Preparation
Steam the Cauliflower about ten minutes. Then add it to a high speed blender with a bit of the cooking water or almond milk, blend until smooth. Sprinkle the top with a dash of Himalayan pink salt and freshly ground pepper. This goes wonderfully with an array of other vegetables or even to replace mashed potatoes. Dust with finely cut chives.

Tart dough
1 egg yolk, at room temperature
1 ¼ cups unbleached white spelt flour, divided
⅛ teaspoon Himalayan salt
3 tablespoons ice cold water
If the egg is cold from the refrigerator, warm it with hot water and let it sit a few minutes to bring it to room temperature. Combine 1 cup of the flour, salt in a bowl. Make a well with the flour. Put the egg yolk into the middle of the well; add the ice water. Mix everything together with a wooden spoon to form a smooth, soft dough, adding more flour as necessary. Dust the dough with flour, gather it into a ball, set it in a clean bowl and cover. Let the dough rise in a cool place overnight. If you are not ready to shape the dough at this time, punch it down and put it in the cool cellar or the covered in the refrigerator.
Flatten the risen dough; place it in the center of the tart pan; press it out to the edge using the heel of your hand. Add only enough flour to keep the dough from sticking. If the dough shrinks back while you are shaping it, cover it with a towel, let it relax for 20 minutes, then finish pressing it out. It should be about one-fourth inch higher than the rim of the pan. It can be filled immediately or refrigerated until needed.

Tart Ingredients
1 large bunch chard, enough to make 7 cups leaves, roughly chopped
1 Tbsp olive oil
1 large yellow onion, diced
2 cloves garlic minced
¾ tsp Himalayan salt
3 eggs
1 ½ C. almond/rice milk
Large pinch saffron threads, soak 1 Tbsp hot water
½ tsp lemon zest
3 Tbsp toasted spelt bread crumbs
Nutmeg one grind
Freshly ground black pepper
3 Tbsp walnuts or almonds.

Preparation of Chard Tart
Cut the chard leaves away from the stems and save the stems for another purpose. Chop the leaves into pieces roughly an inch square, wash them in a large bowl of water and set them aside to drain in a colander. Heat the oven to 375º F. In a wide skillet, heat the olive oil over medium heat; add the onion and cook it until it is translucent and soft, about 6 minutes. Add the garlic, the chard leaves (by handfuls, if necessary, until they all fit) and the sprinkle of Himalayan salt. Turn the leaves over repeatedly with a pair of tongs so that they are all exposed to the heat of the pan and cook until tender, 5 minutes or more. When the chard mixture is cooled, squeeze out any excess moisture with paper towels. To make the custard, beat the eggs, then stir in the almond milk or rice milk infused with saffron, lemon peel, grated Parmesan or spelt bread crumbs, a few twists of nutmeg. Stir in the chard and onion mixture. Season with more salt, if needed, and freshly ground pepper. Toast the pine nuts in a small pan over medium heat until they are lightly toasted, about 2 minutes. Pour the filling into the tart shell and scatter the pine nuts over the surface. Bake at 375º F until the top is golden and firm, approximately 40 minutes.

Ingredients:
4 large sweet potatoes or yams – steamed and cut into 1 inch slices
¼ C. coconut oil
¾ C. tupelo honey
Dash of nutmeg or
freshly ground nutmeg or
cardamom or
orange zest or
all
¾ C. freshly squeezed orange juice or
freshly pressed apple juice

Preparation

Place potatoes in baking pan. Dot with coconut oil. Drizzle honey. Pour orange juice over all. Bake until the tops of the yams become carmelized, about an hour at 350º.

4 ounces of sweet potato pulp contains
2 grams of protein
3.4 grams of fiber
24.6 mg of vitamin C
28 mg of calcium
22.6 mg of folic acid
20 mg of magnesium
348 mg of potassium
21,822 I.U. of vitamin A

Ingredients
1 pound boneless lamb shank
2 teaspoons spelt flour
1 yellow onion
1 whole carrot
3 cloves of garlic
8 sprigs of fresh thyme or ¼ tsp dried thyme crushed between your fingers to release aroma
1 bay leaf
½-cup dry white wine ( the alcohol will cook off or can be omitted)
2 C. water
1 lemon juice from one lemon

Preparation
Cut lamb shank into 1-2 inch cubes and brown in n a Dutch oven or stockpot. If there are any bones, leave these attached. Trim the fat away and toss. Sprinkle spelt flour over the meat and sauté. Once the lamb has browned, add onion, carrot, garlic, thyme,and bay leaf. Add water plus wine so it just the fluid just reaches the meat. Squeeze the juice from a lemon over all. Simmer on the stove top until it begins to form little bubbles. Then place in an oven safe pot and into a preheated 360º oven for 45 minutes. After 45 minutes pull the lamb from the oven. Remove the meat and set aside. Strain the broth into another bowl. Toss the previous aromatics and vegetables.

Add these freshly cut vegetables after previously roasting the lamb.
4 medium carrots, cut in 2-inch slices peel or turn into oval shapes
8 small white turnips, quartered. Peel thickly and place in an iced lemon bath
½ C. peas
2 C. mushrooms
1 rutabagas
1 yellow onion sliced into quarters
10 small pearl onions, peeled wait to add until the final 10 minutes of roasting

Preparation of Second Set of Vegetables
The main ingredients are turnips and lamb. Other vegetables can be added or omitted as you choose. I like the taste of vegetables cooked with meats so I include many in this dish. This navarin tastes almost sweet on its own.
Peel the above vegetables and cut into cubes. If feeling adventurous turn the cut vegetables making them into cute little football shapes or ovals. Peel the turnips and rutabagas thickly and place in a large bowl with ice water and freshly squeezed lemon juice. Add the chopped vegetables to the same oven safe pot. Add the quartered onions and sauté. Add the root vegetables until all are lightly browned. Return the lamb to the pot and continue to sauté. Add the strained broth. Season lightly with Himalayan salt and a few turns of freshly ground pepper. Cook the stew on the stovetop until it bubbles gently then place it once again in a 350ºF oven for 30 minutes, adding more water if necessary to just barely reach the meat line. If using small pearl onions, add only during the last fifteen minutes of roasting, otherwise they will melt. The original recipe uses 2 tablespoons of tomato paste added at the very beginning. Tomatoes are a nightshade plant and high in potassium, oxalates and have tiny seeds that sometimes stick in diverticula, a common symptom with cystic organs. This lamb stew when cooked in the oven creates a very rich sauce that is very nourishing. You can leave it in the oven while you do other things. I try to set the timer as I the tendency to forget that I have something cooking.

Note
Lamb is a different type of protein especially when cooked long and slow transferred from the stove top to the oven. The addition of the lemon and or wine will leach the calcium from the lamb bones and create a rich thick broth that forms a geleé when cooled. By placing the lamb stew twice in the oven with fresh vegetables this melds the flavors with the broth. By slowly cooking in the oven, this changes these normally acidic foods more toward the alkaline, aiding their digestion. I usually eat the vegetables and pass on the meats.

If you have difficulties avoiding meats and animal proteins entirely, lamb is a good choice. Until you can eliminate animal proteins totally from the diet, here are a few suggestions:
Lamb
Fish flat white fish with eyes on the same side of their head – non oily fish
Game birds

It is possible to eat 3 ounces of animal protein up to twice a week or less frequently. It is best to maintain the amount at no more than three ounces per day. If it is cheese, then this should be limited to one ounce. PKD researchers have discovered that eating meat like a lion, that is not eating any meat for several days then gorging on 2 pounds of meat lessens the filtration rate of kidneys, known as GFR. To maintain the health of cystic organs, increase the amount of plant based foods and lessen animal foods. Animal proteins are acid forming. Most plant based foods are alkaline

If you enjoy animal proteins, lamb is preferable to beef. Rub the lamb chops with garlic and thyme (I find rosemary may raise blood pressure slightly) freshly ground pepper and optional Himalayan salt. Let the chops rest and marinade while you prepare any other dishes you might be serving alongside the lamb such as turnips, flageolets, tabouli, or Greek salad.
Start the grill or the fire so the coals glow red hot when you begin to cook the lamb. If cooking on the stove top try a cast iron griddle heated on high. Cook the lamb for about 7 minutes each side. With the pan drippings make a sauce by adding a bit of red wine, chopped shallot and a small amount of diced carrot. Simmer uncovered about 15 minutes, adding water as needed to thoroughly cook off the alcohol. Then put everything in a blender, strain it through a sieve, and serve as a sauce on the side.

Ingredients
3 Turnips
Fresh thyme flowers or thyme leaves or two pinches dried
Freshly ground pepper
Lemon

Preparation
Peel the turnips. Place in an ice bath of lemon water. This cuts down on the bitterness some turnips develop. Cut the turnips into quarters or if you feel up to it, trim the quarters by turning with a paring knife until they have formed little round shapes. Drop these into boiling water for about 5 minutes. Drain, season by sprinkling herbs over the top. If you enjoy meat, these turnips are wonderful served with a small portion of lamb.

Ingredients
2 heads Belgian endive
1 tsp olive oil
1 Tbsp lemon juice
1 tsp tupelo honey

Preparation
Slice the endive in half along the length. Sauté lightly on the cut side for about a minute. Add lemon juice and honey to the pan. Allow endive to caramelize. Cover and simmer for 15 minutes or place in the oven and roast in its juices. While serving pour the pan juices over the endive. Serve.

Oatmeal
4 rice cups of water (small cups)
2 rice cups of thick oats
¼ C raisins
½ apple
1 tsp cinnamon
⅙ tsp Himalayan salt

Oatmeal in a Rice Cooker
Pour four rice cups of water into a rice cooker; add 2 rice cups of thickly cut oats. Set the rice cooker and allow it to cook for about 15 minutes. Give it a stir when it is fluffy. Serve with almond milk.
Brown Rice in a Rice Cooker
Pour 3 cups of water in a rice cooker. Add 1 ½  cups of uncooked short grain brown rice and set it to cook. Hot steamy brown rice is wonderful when recovering from surgery. Some cookers also have a steamer tray that fits over the top of the cooking rice or grains. I put two cups of broccoli or some carrots in the steamer and when it is finished I can have brown rice with steamed vegetables that is easy to prepare and easy on an ailing body.

Spelt Porridge
Chop spelt grains in the food processor then soak overnight. I have tasted spelt cooked whole and chopped. I prefer the taste of the chopped. It resembles a bowl of warmed chopped nuts. The whole kernels also taste yummy. Experiment and see, which you prefer. I also have a flake-making-machine on my grinder. This presses the grain into flattened flakes. Spelt flakes, like oat flakes, have yet another interesting taste.
IF MORNINGS ARE RUSHED: (or the way I usually make spelt cereal.) The night before, chop the spelt kernels first in the food processor, soak them in twice the amount of water, bring to a boil, then a slow simmer for about a half hour or 20 – 30 minutes. Then in they go into the fridge for an overnight diminishing of their phytic acid. In the morning I add more water, heat and serve. This can be placed in a wide mouth thermos to be kept warm for later. By cooking grains by this method, spelt becomes even more alkaline and it has greatly diminished phytates, the phytic acid.

A friend who is really into minimizing phytates –for cakes, cookies, and muffins she soaks the spelt kernels overnight. In the morning she dries these in the oven making a spelt bulgur. Then she grinds the spelt bulgur into flour that will not require any further soaking to rid it of phytic acid. Her breads, nuts, grains are all made with a long slow cooking methods requiring twenty four hours or longer to make grains, nuts much more digestible.

Ingredients
2 slices of non yeasted spelt bread or gluten free bread
1 glove of garlic
Sprinkling of finely chopped parsley, oregano, or thyme

Cheese:
Slice almond herb cheese
Slice Almond Milk cheese(commercial variety contains casein NOT vegan) or
Follow Your Heart cheese non-dairy products

Preparation
Brush with olive oil 2 slices of bread. If you wish rub garlic that has been chopped or press a clove of garlic on the inside of the bread. Place one slice of thinly sliced white cheese in the middle. Rub between your fingers some finely chopped fresh herbs. Enclose this in a sandwich griller or place in a pan on the stove top. The advantage of the griller is one can walk away and it will beep when ready. On the stove top I use a weighted cast iron heavy pan to melt and seal the edges.

Notes on Cheese
Generally cheese is harmful both for kidney cysts and liver cysts. It has too many large size proteins that make it difficult for cystic kidneys to filter. There are many large solutes that increase the workload upon cystic kidneys. Cheese is very high in phosphorus, a mineral that needs to be limited to prevent a secondary hyperthyroidism that sometimes develops late with kidney disease.
Liver cysts grow when hormones are introduced into the body. This includes false hormones, xenoestrogens, phytoestrogens (i.e. soy) and dairy and cheese. Milk comes from cows or goats with high levels of lactating hormone. This can contribute to liver cyst growth and pain.
There are some occasions when we might be asked to eat a small amount of cheese by our doctors. One example might be if ones bleeding time is prolonged and the doctors suspect a low vitamin K or malabsorption as the cause. For these exceptions, here are a few recipes about cheese. The soft white cheeses are better for us than hard yellow cheeses.
Cultured Dairy
If animal milk is something you cannot live without and are not willing to make your own plant milk from almond, coconut or cashews (I can well understand as this is a long process) an alternative is organic skim milk or goat milk limiting this to 2 ounces only 2 times a week. Soy milk is harmful to cystic livers.
CHEESES In preference order for health:
White soft cheeses
Goat cheese
Ementhaler or Swiss light cheese (with a low fat content) Jarlsberg Lite thin sliced deli reduced fat Swiss cheese 1 slice 3/4 ounce 2.5 grams fat,100 mg sodium
White smooth soft cheeses with a low fat content. Other white cheeses are preferable to hard yellow cheese.
Low sodium white cheese soft.
Monterrey Jack cheese has 9 grams of fat whereas light swiss cheese has 2.5 grams of fat. Estrogen is concentrated in the fatty portions of animal products such as milk and meats.
AVOID Soy milk and soy cheese. Asians who eat a lot of soy, are known to go much more quickly toward dementia.

Ingredients
3 tablespoons olive oil
1 large red or white onion, quartered and thinly sliced crosswise
1 bunch chard, leaves only, chopped
Himalayan Salt and freshly milled pepper
1 garlic clove
6 eggs, lightly beaten
2 tablespoons chopped parsley
2 tablespoons chopped basil
2 teaspoons chopped thyme

Heat 2 tablespoons olive oil in a 10-inch skillet, add the onion, and cook over low heat, stirring occasionally, until completely soft but not colored, about 15 minutes. Add the chard and continue cooking, stirring occasionally, until all the moisture has cooked off and the chard is tender, about 15 minutes. Season well with salt and pepper. Meanwhile, press the garlic, stir it into the eggs along with the herbs. Combine the chard mixture with the eggs.
Preheat the broiler. Heat the remaining oil in the skillet and, when it’s hot, add the eggs. Give a stir and keep the heat at medium-high for about a minute, then turn it to low. Cook until the eggs are set but still a little moist on top, 10 to 15 minutes. Broil 4 to 6 inches from the heat, until browned.
Serve trouchia in the pan or slide it onto a serving dish and cut it into wedges.

Ingredients
2 stalks lemon grass
2 sprigs lemon thyme
½ zucchini thinly sliced
½ small onion sliced thin
½ carrot sliced long thin
5 mushrooms sliced long thin
Turnip peeled thickly soaked in lemon water sliced thin
crushed roasted almonds or
pistachios or
walnuts

Preparation
Preheat oven 350º. Infuse lemon grass and lemon thyme in water on the stove top until it becomes fragrant. One can use different vegetables. Try to keep the mixture to about 3-4 vegetables. Find an oven proof high rectangular dish. Line this with parchment paper bringing the parchment paper up the sides so at the end you can wrap the paper around the vegetables.

Starting with the turnip, add onion, add carrot slices, add zucchini, add mushrooms and end with turnip. Season each layer as you build the pavé. Start again layering until the baking dish is stacked as high as it will go. Add a lemon grass infused broth half way up the baking dish. Fold the parchment paper enclosing the vegetables; place a weighted oven proof plate on top of the baking dish. Bake for about 40 minutes. During the last ten minutes: remove the plate, open the paper; spray the top of the vegetables with olive oil allowing the dish to develop a glaze. Serve in layered squares. Or you may wish to bake this in individual baking ramekins and serve. Sprinkle with fresh thyme leaves and roasted nuts; ladle some broth around the pavé.

Ingredients
It is best to bake this in a small 2 inch x 3 inch custard cup
1 Tablespoon of olive oil for the pan
2 cups of mushrooms
⅓ purple onion finely choppeed
1 clove garlic finely minced
Fresh thyme leaves from one sprig
1 cup of red wine
Corn meal crust
½ cup corn meal
¼ teaspoon of Himalayan Pink salt
1 teaspoon of baking soda
¼ cup of almond milk or rice milk
Preparation
Heat the oil in a fry pan on medium heat. Add the chopped onion, a finely diced garlic clove, a strand of thyme leaves; sauté until soft. Add the mushrooms and wine. Turn heat very low and allow it to barely simmer for 15 minutes to evaporate the alcohol while infusing the mushrooms with wine flavor. Add water if necessary. Season. Pour the mushroom mixture into two small ramekins. Add water sufficient to emmerse the mushrooms in a broth. Heat the oven to 350º. In the same fry pan that you cooked the mushrooms, add ½ cup of corn meal, salt, baking soda and the almond milk. Knead together and flatten into two rounds. Place the rounds on top of the mushroom filled ramekins. Use a ramekin about 3 inches wide x 2 inches tall.

Bake for 25 minutes in a 350º oven. Invert the mushroom tart on a plate so the crust is on the bottom. Serve with a thin lemon slice. If you wish reserve some of the mushroom misture for a sauce to go over the tart. Heat any remaining mushrooms on the stove top and put in a blender with a little water. Season and pour over the mushroom tart before serving.

Pasta Ingredients
1 C. basil leaves
1 egg
1 – 1 ½ C. spelt flour
Pinch Himalayan salt
1 tsp olive oil

Preparation
Put basil, flour, salt in a food processor. Process. Add egg and olive oil, continue processing. Add more flour as necessary so mixture resembles little peas. Turn out on a floured board and knead as much flour as it will hold. Let it rest for about twenty minutes. Divide the dough into four. Flatten and put through your pasta maker.

Ingredients Pine Nut Sauce
1 recipe basil pasta (above)
½ sliced purple onion
1 Tbsp chopped parsley
2 tsp basil chiffonade
1 clove garlic minced
½ carrot diced into little cubes
1 lemon zest + juice
4 Tbsp roasted pine nuts (roasted walnuts)

Preparation Pine Nut Sauce
Boil water add spinach pasta. Cook until soft about 7 minutes. Sauté the onion, garlic, herbs carrots in a pan. Add the garlic last so it does not burn. Toss the sautéd mix with the cooked pasta. Add grated lemon zest and a squeeze of lemon juice over the top. To serve, add a sprinkling of a few roasted pine nuts.

Ingredients
3 C. broccoli
1 Tbsp olive oil
3 cloves garlic
Freshly ground pepper

Preparation
Press garlic through a device. Allow garlic to sit while you steam 3 cups cut up broccoli for about 5 minutes. Add finely pressed garlic to olive oil. Drizzle garlic olive oil over broccoli. Toss the steamed broccoli and top with a few turns of the pepper mill. Add a touch of Himalayan pink salt for seasoning. Broccoli is especially useful for ailing kidneys and for correcting bleeding tendencies from low vitamin K.

Ingredients
3 C. raw broccoli
1 tsp olive oil
juice half a lemon
zest from a lemon

Preparation
Steam 3 cups of raw broccoli for about 5 minutes. Squeeze a half a lemon over the cooked broccoli. Mix lemon zest with olive oil and toss over the steamed broccoli, sprinkle with a touch of Himalayan pink salt. Broccoli is especially useful for ailing kidneys.

Making Dosa
Left over or unused STARTER from bread baking makes delicious dosas–a sourdough large pancake from India. Use the left over STARTER by adding water and a little flour. Cook it on a well oiled large pan like a wok or larger. Rolling the pan will result in a thin mixture to form a dosa or try spreading the mix in the pan using a wooden spoon moving in a circular fashion to achieve a thin dosa. Cook on both sides. These can be stuffed with vegetables and are served in the South of India for breakfast. Pictured is a dosa served with almond yogurt and sambal.

Ingredients Masala Filling
2 large rutabagas
(traditionally potato is used) chopped cooked
1 medium onion chopped
½ tsp yellow split peas
½ tsp mustard seed
½ tsp turmeric or a coin slice of fresh turmeric root
1 Tbsp oil

Preparation of Dosa Filling
Heat oil, add mustard seed, split peas, onions and spices. Fry about 5 minutes. Add the rutabagas and toss together. Add water and adjust the seasonings. Add the filling inside the dosa.

Ingredients Sambal
Grated galangal
2 garlic cloves
1 lemongrass root, finely chopped
1 lime zest
3 Tbsp lemon juice
coarse Himalayan salt
1 tsp tupelo honey +
½ cup tupelo honey

Preparation Sambal
Chop the galangal, garlic, lemongrass and place in a mortar. Add half of the lime zest (reserving the other half for later). Crush the ingredients together with the mortar & pestle. Gradually add the lemon juice. Add a pinch of salt and continue pounding. The salt will assist breaking down the other ingredients. Taste the mix add a little tupelo honey and assure the combination of sweet, sour, salty and hot flavors is balanced. Add additional amounts of the ingredients as required to balance the taste to your liking.

Add the mix to a cold pan. Place the pan over high heat. Be careful not to let the flame come up around the sides of the pan (this will burn the edges). Mix the sambal with a wooden spoon as it heats. Add additional tupelo honey. This will caramelize the mix and bring the flavors together. Cook over medium heat for 10 minutes or until the mixture is pulpy. When the mix is almost done, add the remaining lime rind. Cook for a further 90 seconds.

Ruth doesn’t do a lot of measuring,  so these are not exact amounts.

Ingredients
2 C. garbanzo beans
Preparation
Soak 2 cups of dried chickpeas overnight in water and drain. Soak for about 3 nights, rinsing each morning under the faucet. Then add fresh water and soak and drain. Cook previously soaked chickpeas in a pot with fresh water. Once the chickpeas are cooked, put the following in a food processor:

Ingredients
chickpeas rinsed cooked
small onion
6-8 garlic cloves
1-2 bunches of parsley leaves
cumin
coriander

Preparation
Whirl altogether forming 2? balls and flatten by pressing your thumb in the middle. They should look like oval thumbprint cookies. Shape into ping pong size balls and place in preheated baking dish. Bake for 15-20 minutes, turning halfway through cooking. Baking in the oven is not traditional for cooking a falafel. Normally it is deep fried. They don’t warm up very well but crumble nicely and can be used to sprinkle on or as a binder in another dish. Uncooked falafel will keep refrigerated for about a week.

Uncooked falafel will keep refrigerated for about a week.

Some related recipes: 
The following are related recipes:
Hummus
Pita Bread
Fallafel

Ingredients:
1 C. dried chickpeas that have been soaked for 3 days and rinsed daily.
1 large onion, chopped
2 cloves of garlic, chopped
3 Tbsp chopped parsley
1 tsp coriander
1 tsp cumin
2 Tbsp spelt flour
Salt
Pepper
olive oil

Preparation
Place dried chickpeas in a bowl, covering with cold water. Allow to soak for 3 days. Rinse daily with fresh water. Drain chickpeas, place in pan with fresh water; bring to a boil for 5 minutes, then let simmer on low for about an hour. Drain and allow to cool for 15 minutes. Combine chickpeas, garlic, onion, coriander, cumin, salt and pepper (to taste) in medium bowl. Add spelt flour. Mash chickpeas, ensuring to mix ingredients together. You can also combine ingredients in a food processor. You want the result to be a thick paste. Form the mixture into small balls, about the size of a ping pong ball. Slightly flatten. Fry in oil until golden brown (5-7 minutes). Serve hot.

Or if you are avoiding fried foods, try baking falafel.

Preheat oven to 350º
Form balls with chickpea mixture. Place on a baking sheet, (sprayed with a little olive oil). Bake for 30 minutes; serve on top a beautiful salad of dark greens.

Serving Suggestion
Falafel can be served as an appetizer with hummus or as a main course. Stuff pita bread with falafel, lettuce, tomatoes, sprinkle lightly with Himalayan salt and freshly ground pepper. As an alternative, falafel can be formed into patties and served like a burger.  Serves 4.

Ingredients:
2 C. soaked (for 3 days) then cooked chickpeas /garbanzo beans
¼ C. bean broth
3 Tbsp lemon juice
2 cloves garlic, crushed
¼ tsp Himalayan salt (optional)
2 Tbsp olive oil

Preparation Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth. Place in serving bowl, and create a shallow well in the center of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with fresh parsley. Serve immediately with fresh, warm pita bread or round slices of vegetables like zucchini squash or cucumbers.  Can be stored in the refrigerator.
The following are related recipes:

Ruth’s Falafel
Pita Bread
Fallafel

Ancient recipe for distilled concentrated liquid beef.

Ingredients
1 ½ pound round steak
cut into 1-inch thick cubes
water
a glass jar
a clean rock

Beef tea is almost identical to the French l’essence de boeuf, a truly restorative food with a different almost gossamer type of protein for healing ailing bodies.  It is alkaline. This is not beef broth or beef consume or beef soup. It is a distilled concentrated liquid beef oftentimes known as beef tea. I have noticed when animal proteins are prepared this way, and taken in very small almost medicinal quantities, they are alkaline and especially healthful  for someone who is sick and ailing.

Round steak or eye of the round is trimmed of all visible fat and cut into little cubes. These cubes of beef are placed in a clean  wide glass jar with a lid. Add to the jar a clean rock or a heavy spoon for balance. Place this glass jar with the beef cubes (and the rock or heavy spoon) inside another  big pot of water.

Loosely cover the glass jar containing the beef.  Loosely cover the heavy pot the houses all. Each has its own lid or cover. Allow this to simmer together for about 2-4 hours. It will concentrate into a distilled form of liquid beef. Press the meat and liquid through a strainer.  Save this liquid. Toss the beef as the nourishment has been taken from it and imparted into the water, the liquid beef, the beef tea, the beef juice.

Prepared according to the above method,  when cool the liquid solidifies into a thick gelatin.  Sip slowly about 1 – 2  tablespoons per day of this super food, chewing the liquid so the saliva enzymes mix with the liquid beef. It is wonderful to sip when you are recovering from surgery or an illness and gives immediate strength. Liquid beef keeps up to  3 days refrigerated. The French call this method a restoran. It means to restore; the origin of the word restaurant; a place for weary road travelers to restore themselves for their journey as they might have partaken a small sip of beef juice to give them added strength.

A brief history of meat and fowl

This original recipe is adapted from Jessica–
Warm crusty bread. Sauté garlic and onions for 5 minutes, add chopped carrot and celery. Add greens until wilted. Add beans and broth. Partially cover pot and cook for 10 minutes.

Ingredients:
2 Tbsp olive oil
8 cloves garlic pressed
1 medium yellow onion diced
1 cubed carrot
2 heads of escarloe greens
3 C. cannellini beans soaked for 3 days
4 C. water
½ tsp freshly grated nutmeg
Crusty non yeasted spelt bread

Preparation:

Soak 3 cups of beans overnight in 6 cups of water. In the morning rinse in a colander under fresh running water from the faucet. Again add 6 cups of water and put in the refrigerator overnight. Rinse in the morning; add fresh water and put in the refrigerator. The next morning rinse under the faucet, drain in a colander. Place the beans in 4 cups of water. Add to the pot of  beans a bay leaf, fresh thyme sprig. Allow it to come to a boil then lower to a simmer for about 2 hours checking to be sure sufficient water remains. Or place in a crock pot for 4 hours. Once the beans are softened, with the previous soaking this makes the beans more alkaline and easier to digest. When prepared in this fashion, this greatly decreases gas and bloating, a common symptom from PLD Polycystic Liver Disease.

Heat the olive oil in a pan. Add the pressed garlic, onions, carrot and sauté for a few moments, careful not to burn the garlic. Drain the beans. Reserve the liquid and add enough water to equal 4 cups. Add the liquid, beans, sautéed vegetables to a soup pot or crock pot. Simmer slowly for about 3 hours. Taste for seasonings adding spike and nutmeg. Add the escarloe greens. Cook until softened. Heat the crusty rustic bread in the oven until warmed.

Ingredients
½ C. flageolet
1 tsp olive oil
sprig of thyme
¼  onion diced
1 garlic clove pressed
1 Bay Leaf
fresh thyme leaves
2 artichoke hearts diced
2 Tbsp diced onion
Thin slices of almond dill cheese (omit)
1 Tbsp almond milk
Spelt Bread Crumbs

Preparation
Soak the beans for three days in water. Rinse daily under running water placing the beans in a sieve. After rinsing place the beans back into a bowl and cover with two inches of fresh water. This reduces the phytic acid making the beans easier to digest and limits the internal gas produced by a body. If one takes soaking beans to a full sprouting stage, these beans are then thought to be more alkaline producing as the phytic acid is greatly diminished.

Add olive oil and sauté the chopped onion, the garlic. Add the previously soaked beans that have been rinsed for a final time.  Add 3 cups of fresh water, the bay leaf, a sprig of fresh thyme and cook until tender so the beans are still formed and not falling apart – about 30 minutes.

Meanwhile steam the artichoke. Trim the heart away, eliminate the choke,  and cut it into fourths. Drain the beans. Place them in a ramekin dish or two individual dishes. Add diced onion, sliced artichoke hearts, top with thin slices of soft goat cheese or almond dill cheese; can omit as the beans themselves will become quite creamy, a tablespoon of almond milk and sprinkle fresh thyme leaves and spelt bread crumbs over the top. Roast in the oven at 350ºF for about twenty minutes. Before serving give a twist of the pepper mill and sprinkle lightly with Himalayan pink salt.

Ingredients
Avocado slices
broccoli sprouts
cooked soaked black beans
Red Onion Slices
sprigs of cilantro
sprigs of thyme
a few pieces of chopped garlic
Hot corn tortillas, heat on a griddle.

Black Beans
Soak 1 cup of beans in water, rinse with running water through a strainer each morning replacing the fresh water daily. On the third day cook the beans with chopped onions and diced carrots. Bring to a boil then simmer for about an hour. Season.

Preparation
Take a heated corn tortilla, add avocado slices, broccoli sprouts, black beans, red onion slices, cilantro, chopped garlic. Roll the corn tortilla wrap and serve.

Guacamole Ingredients
Makes ½ C, 1 serving
1 avocado, chopped and mashed
1 ½ tsp minced sweet purple onion
½ tsp crushed garlic (1 clove)
1 tsp lime juice
Dash Himalayan pink salt (if one adds lime juice sometimes salt is not necessary)
Dash cayenne pepper (can omit)
6 Hot Corn Tortillas

Preparations
Put all ingredients in a bowl. Mash with a fork, leaving the mixture slightly chunky. Serve immediately.
Avocado has become one of my own staple foods when traveling. It is easily portable. When wrapped within a hot corn tortilla, avocado is transformed into a satisfying meal, especially with the addition of a few radish or broccoli sprouts, cilantro or parsley leaves, and thinly sliced sweet purple onion. If you must restrict potassium, avocado is one of those vegetables high in potassium.

Ingredients
2 pounds asparagus
3 Tbsp extra-virgin olive oil
1 ½ Tbsp minced garlic
Salt, to taste
Freshly ground black pepper
2 tsp fresh lemon juice

Preparation:
Preheat oven to 425°F.
In a large glass baking dish, toss the asparagus with the olive oil and garlic. Season lightly with salt and pepper, and toss to coat. Bake at 425°F for 15 to 20 minutes, or until the asparagus are tender and lightly browned, stirring twice during cook time. Remove from the oven. Sprinkle with lemon juice; toss to coat. Serve warm or at room temperature. 8 servings.
NOTE: Cook time will vary depending upon the thickness of the asparagus stalks.

Asparagus is one of my favorite vegetables. It is so sweet especially when freshly plucked from the garden and eaten. Though asparagus is an alkaline vegetable eating it will make one’s urine acidic. During asparagus season this is one time that I really welcome acidic urine. I realize the asparagus is getting rid of old metabolic wastes throughout the body. Asparagus is also known as a prebiotic plant vegetable, helping restore the normal intestinal flora.