PKD Recipes

Buttermilk Like Pancakes

If one uses eggs this is not vegan.
Ingredients
1 ½ C. spelt whole grain flour or
1 C. spelt + ½ C. rice flour
1 tsp baking soda
2 tsp aluminum free baking powder
⅛ tsp Himalayan Pink salt
¼ tsp grated nutmeg
¼ tsp cinnamon
2 egg yolks (can omit)
1 Tbsp Tupelo honey
1 tsp vanilla powder or
vanilla bean scraped
3 Tbsp olive oil
1 ½ C. cultured almond milk with lemon

Preparation
Mix dry ingredients first. In a second bowl beat together eggs, honey, vanilla, almond, oil, almond milk with lemon juice. Pour the wet ingredients into the dry ingredients. Mix lightly and allow to sit for a moment so entire batter will rise.
In the meantime heat a griddle so when water is splashed on the griddle, the water dances and makes a sizzling sound. Cook undisturbed until little bubbles appear on the surface. Flip them over cook about one minute. Refrain from patting them or turning them a second time–both will make the pancakes lose their lightness. Serve with fresh fruit berries, peaches or bananas.

Pita Simple

Ingredients:
½ cup whole spelt flour
about 2 tablespoons water
a dash of Himalayan Pink salt

Preparation:

Mix together adjust by adding more water or flour to make a stiff dough. Let it rest for about 20 minutes. Cut in half and roll out thin to form a pancake. Dust with flour and let rest 20 minutes. Cook on a dry very hot griddle about 2 minutes until the edges look dry. Turn over and cook about the same time, it will start to puff up in places, Tap the spots that do not puff up with a finger to encourage that part to puff. Sometimes you have to turn it a third time to get it to puff, or seperate.

Irish Soda Bread – low sodium

NUTRITION INFORMATION Makes 2-pound loaf  (12 slices). Per slice: 165 calories; 1 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 31 g carbohydrate; 7 g protein; 3 g fiber; 347 mg sodium. This recipe is without raisins, sugar, or baking powder. Soda breads are hearty Irish staples – wholemeal flour with large flakes of bran and the germ, or white flour or a mixture leavened with baking soda and moistened with buttermilk. The acid in the buttermilk reacts with the baking soda, which is an alkali, creating bubbles of carbon dioxide which rise the bread. Soda breads have the heft of a yeast bread but are made in minutes and the dough can be shaped into scones or a round loaf, depending on the occasion. Originally it would have been baked in a bastible (pot oven, known today as a Dutch oven) over the open fire.

Ingredients:
2 C. whole grain spelt flour
2 C. sifted spelt flour
1 tsp baking soda
1 tsp salt
2 ¼ C. almond or coconut milk
Juice from one lemon

Preparation:
Preheat oven to 450º
Coat a baking sheet with butter and dust with a little spelt flour. Whisk whole-spelt flour, white spelt flour, baking soda and salt in a large bowl. Make a well in the center and pour in milk and lemon juice. Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated. The dough should be soft but not too wet and sticky. When it all comes together, in a matter of seconds, turn it out onto a well-floured surface. Clean dough off your hand. Pat and roll the dough gently with floury hands, just enough to tidy it up and give it a round shape. Flip over and flatten slightly to about 2 inches. Transfer the loaf to the prepared baking sheet. Mark with a deep cross using a serrated knife and prick each of the four quadrants. Bake the bread for 20 minutes. Reduce oven temperature to 400° and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30 to 35 minutes more. Transfer the loaf to a wire rack and let cool for about 30 minutes.

Pita without yeast

Ingredients
1 C. spelt flour
1 Tbsp  baking powder
(rumford Ø aluminum)
1 tsp Himalayan Pink salt
3 Tbsp olive oil
A little water, if required

Preparation
Mix the flour, baking powder, salt, olive oil and a little water, if required. The dough should then rest for 20 minutes. Form into 4 pitas and bake them in the oven for 10 minutes at 250° C (480° F). Roll out 2 balls, then place them into the oven, directly on the rack. Do this as quickly as possible so the oven doesn’t lose heat. Bake for 5 minutes. After 5 minutes check the bread. It should be puffed up and dry looking. If it is not done, leave for 1 more minute. If it has turned brown and is crunchy, it is overcooked. You can still eat it and it is tasty, but cook the remaining breads for a shorter amount of time.

Tabouli by Ruth

Make spelt bulgur
Steam the washed spelt kernels in double the amount of water until the liquid is absorbed and the spelt is tender (about 1 hr. or less). Spread thinly on cookie sheet or shallow pan and place in oven at 200ºF maybe for an hour, until the spelt is dry enough to crack easily. Crack the dried spelt in food processor. Store in airtight container.
Preparation
Place 1 cup of bulgur in 2 cup of boiling water, cover and allow it to steam cook for about 45 minutes until tender.
Mince:
4 bunches of cilantro leaves
½ C. fresh mint leaves
1 small onion
3 Radishes sliced thinly
Combine in a bowl with bulgur
In a separate bowl mix:
2 C. cooked spelt bulgur
¼ C. olive oil
¼ – ½ C. lemon juice
1 tsp Himalayan Pink Crystal Salt
Preparation
Mix everything thoroughly. This is best kept overnight in the refrigerator. Taste and adjust seasonings.

Falafel by Ruth

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

Irish Soda Bread – Patti’s

The History of Irish Soda Bread appears to have originated in the mid-19th century, when bicarbonate of soda was first used as a leavening agent. At that time, yeast sales were banned to prevent illegal production of whiskey. Alternative rising agents to make bread had to be found. This resulted in one of the most distinct of Irish products – Irish soda bread.

“The bread has been a particular specialty of Ireland since the late 19th century. In Ireland the use of bicarbonate of soda or bread soda in bread-making was commonplace by the 1840s and certainly by the second half of the 19th century soda bread had become an established feature of the Irish diet. Its popularity can in part be attributed to the fact that rural Ireland did not have a strong tradition of yeast bread manufacture. Until the late 19th century bread-making was considered an entirely domestic procedure and executed with a limited range of utensils; the pot oven or bistable and the flat iron griddle. These utensils were ideally suited to soda bread preparation and the soda itself provided a convenient, storable, and predictable leaven regardless of the strength or weakness of the flour.”

– The Oxford Companion to Food, Alan Davidson [Oxford University Press:Oxford]

Ingredients for Pattti’s Irish Soda Bread:
2 C. white spelt flour, plus more for dusting
1 ½ Tbsp of Just Like Sugar® for baking®
1 tsp baking soda
1 tsp aluminum free baking powder
⅓  tsp Himalayan salt
1 C. raisins/sultanas
2 C. almond milk with added lemon juice

Preparation:
This recipe includes raisins making it slightly sweet. Mix together all dry ingredients and stir in almond milk with lemon juice about a cup at a time. Check that the flour mixture is entirely moist. Form together in a loaf (no more than 3 inches high) on a cookie sheet lined with parchment paper. Bake at 375ºF for 40 minutes.
CAUTION:
Patti’s original recipe calls for buttermilk and sugar two items that react poorly with PKD/PLD. If you use these items, see your reaction within your own body. If you awaken with a stuffy nose, scratchy throat or cough probably buttermilk or dairy is the culprit. Try substituting the juice of one lemon added to either coconut or almond milk. If a headache finds its way to you, then sugar is likely the culprit. Drink lemon juice first thing in the morning to diminish a headache.

English Muffins Spelt No Yeast

Spelt English Muffins are  delicious with Kumquat all fruit spread or Lilikoi jam.
Some differences when using spelt:
When incorporating spelt into an existing recipe, reduce the liquid by 10-15%. For non-yeasted bread reduce the knead time by &#8532 and allow 30 minutes rest at least for full development.

CHEF
rise 12-24 hours
If using cold refrigerated chef (previously left over levain) about a half a day before baking your next loaf, allow it to come to room temperature. Mix the refrigerated previous chef with ⅓ cup of water and ½ cup of spelt flour. Allow it to sit out on the countertop in a glass jar for 12-24 hours or until it develops fine bubbles. For its rising I keep it in a glass covered jar with a rubber band to mark the beginning of the rising. Once it has fermented (12-24 hours) this becomes your chef for baking today. Adding almond milk to replace water makes a softer crust.

Water Choices
Mineral water
Filtered water
Tap water that has been left out overnight to dissipate the chlorine.

Four steps to bake non-yeasted muffins.
CHEF Step 1 – CHEF
LEVAIN Step 2 – LEVAIN
BAKING Step 3 – MAKING muffins
CHEF Step 4 – Converting left over

CHEF – Step 1 (Takes 4 days to make.)
Day 1
⅓ C. water or 5 Tbsp water
½  C spelt flour or 8 Tbsp spelt flour

Preparation
First add water then add flour. Some add a tiny pinch of yeast known as Sekowa Bachferment special to assure a vibrant CHEF. Many have not found this step to be necessary. Add all to a tall 2-3 quart clear glass container with a lid. Stir well making a thick, soft dough. The exact consistency of the dough will vary with the flour. Do not add more flour or water. Scrape down the sides with a rubber spatula, cover tightly with a lid and let stand in a moderate area (about 70ºF) for 24 hours.

Put a rubber band around the jar at the top line of the mixed CHEF. With a rubber band in place, one can easily view the amount the Chef has risen. 70º is the temperature in a wine cellar or basement. The refrigerator is too cold for a beginning CHEF. Try a cool corner of the kitchen counter top or the back of a closet. Avoid placing the CHEF on the top of the refrigerator as this area contains refrigerator coils, undesirably warming the CHEF too quickly. For tropical environments or in the summer months, one may wish to use a thermometer to find a cool area of the kitchen or place the CHEF into the refrigerator at night and remove it in the morning.

NOTE
Try baking on flower days from Maria Thun’s biodynamic calendar. She has experimented practically applying Rudolph Steiner’s techniques to everyday life including when to grow certain things, when to taste wine and when to bake. Maria Thun on wine.

Day 2
⅓ C. water or 5 Tbsp water
½  C. flour or 8 Tbsp spelt flour

Preparation
When you first observe the CHEF in the morning it will have doubled in volume. You can tell this has happened by observing the previously placed rubber band marking the beginning volume. First add water then add flour. Stir vigorously adding fresh oxygen to the CHEF . Place in a 70ºF draft-free place for 24 hours. The CHEF should have the consistency of soft dough. Consider adding a little more flour or water to create this texture.

Day 3
⅓ C. water or 5 Tbsp water
½  C. spelt flour or 8 Tbsp spelt flour
Add water first then add flour. CHEF will now have the texture of a thick batter and will have doubled in volume. Let it stand at 70ºF in a draft free place for another 24 hours.

Day 4
The CHEF is now fully ripe, with many bubbles and a batter like consistency, similar to pancake batter. It is ready to be added to the next step. If you do not want to bake bread today, refrigerate the CHEF up to 3 days. After 3 days, skim off any accumulated liquid. The fluid on top might look a bit dark. Bring the CHEF once again to room temperature. This may take about two hours. Add ⅓ C. water and ½ C. flour, stir rapidly, aerating the 3-day-old-CHEF.

LEVAIN – Step 2
rise 6-10 hours
1 ¼  cups of spelt flour
Use all the CHEF

Preparation
Bring the CHEF to room temperature.  2 hours will bring a refrigerated CHEF to room temperature. Add flour directly to the batter-like CHEF. Stir vigorously adding fresh oxygen to the mixture. This should make the mixture very stiff. This stiff batter is important for ripening the CHEF. If the batter is too water-y it becomes very sour and tangy. Scrape down the sides and let stand in a cool 70ºF draft-free place for 6-10 hours, or until doubled. Inside a bread machine with the machine unplugged will do nicely. Do not let it rise beyond 10 hours or there will not be enough strength in the LEVAIN to encourage the bread to rise.

ENGLISH MUFFIN
Step 3-MAKING the Bread
1 C. water
1 C. LEVAIN
1 Tbsp Himalayan pink crystal salt
2 ¼- 4 C. spelt flour

Preparation
Bring LEVAIN, flour, salt, water, and the mixing bowl, all to room temperature. If your flour is cold from being kept in the fridge, warm it a little. Taking these extra steps helps the bread to rise nicely. It behaves quite differently when all ingredients are first brought to room temperature. Mix the CHEF and water with a wooden spoon or a wire whip. Continue stirring until the mixture is slightly frothy and the LEVAIN is partly dissolved. Add 1 cup flour and stir until well combined. Add salt and just enough of the remaining flour to make a thick mass that is difficult to stir. Turn out onto a lightly floured surface and knead, add water to your hands kneading the dough in a large ceramic bowl. English muffin dough must be slightly over kneaded, and be much wetter than regular bread dough, so keep wetting your hands as you work and knead in as much water as possible.

RISE THE DOUGH
rise 2 hours
Stop kneading when the dough is soft.  Finally, cover and let the dough to rise for 2 hours. Try a deep wide bowl, cover with a huge plate to keep drafts away or if available, put it in a cold oven covered with a moist cloth. Cover all with a plastic bag. The moist dough will rise more quickly than its stiffer bread counterpart, because it is wet.

DIVIDE THE DOUGH
rise 2 hours
Divide the dough into (8) eight equal pieces and form each piece into a smooth round ball. Put the rounds on a very generously floured baking sheet, cover and let rise in a warm place 2 hours. The round balls of dough will have flattened down and spread out a bit.

HEAT GRIDDLE
Try (2) two cast iron griddles heating them between low medium – medium heat, much cooler than for pancakes. With a wide pancake turner and a magician’s sleight of hand, pick up the muffins, dust with cornmeal, and place them flour side down on the hot griddle. Turn after about 5 minutes (when brown on the bottom). Keep turning at 5-minute intervals to prevent the crust from burning. They are done when the sides, are springy. If in doubt open one and taste. Or one can take the little balls of dough by hand and gently place them on the hot griddle.

The final result was that these tasted great and looked like English muffins. The addition of a bit of kumquat all fruit spread, enhanced the English Muffin flavor. If you want more holes in your muffin, knead it more and increase the water.

LEFT OVER LEVAIN
Earlier you had some left over levain to save for another baking day. Take the left over levain and add to this ⅓ cup of water + ¼ cup of spelt flour; adding the water first. Mix well to aerate, adding fresh oxygen. Allow to rise a bit while you finish baking the bread then place in a cool area or in the refrigerator (I put mine in the wine cooler) for baking another day. This then becomes your new CHEF. Some have tried freezing the chef while they are traveling.

For a sweeter bread, fed the CHEF twice in a 24 hour period just before baking your next loaf. To bake your next loaf, allow CHEF, flour, water, and mixing bowl, all to come to room temperature. The process for making these non-yeasted breads is indeed a long one, but once you experience biting into a savory warm slice of spelt bread, made fresh from your own stone lined oven, you will be handsomely rewarded through your efforts. Early on I did a taste test. I thought my first loaves were flat and I assumed the taste would also be flat. I compared a slice from a commercially made loaf of non-yeasted spelt bread to my own, and my own won hands down.

Falafel

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.

Hummus

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

Pancakes Buckwheat Spelt

Ingredients
1½ C. whole spelt flour
½ C. buckwheat flour
1½ tsp aluminum free baking powder
¼ tsp Himalayan pink salt
1 C. nut/grain milk (excluding soy)
1 egg yolk

Preparation
Add the dry ingredients to a bowl and mix. Mix the wet ingredients in a second bowl. Add the wet to the dry and mix until just combined. Add milk or water to thin the batter. A cast iron skillet is best for cooking pancakes. If not available try an electric griddle. Add a few drops of oil to the skillet, then wipe with a cloth.  If sprinkled water dances and sizzles, the griddle is hot enough. Pour a ⅓ cup batter for each pancake. Cook until bubbles form then flip over. Serve with fresh fruit, fruit coulis. an all fruit jam or maple syrup.

Beef Tea

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

Beans & Greens Minestra

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.

Flageolet Artichoke Bean Gratin

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.

Spelt

These bread recipes use spelt flour, rice flour, corn flour, rye flour. Some 800 years ago Hildegard von Bingen, (St. Hildegard) wrote this about spelt:

“The spelt is the best of grains. It is rich and nourishing and milder than other grain. It produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful. If someone is ill boil some spelt, mix it with egg and this will heal him like a fine ointment.”

Bread Machine Banana Bread

Ingredients
Mash 2 very ripe bananas
2 egg yolks or
2 Tbsp egg replacer
2 Tbsp almond yogurt
¼ C. almond milk with lemon juice
1 Tbsp olive oil or
1 Tbsp coconut oil
½ C. Tupelo honey
2 C. sifted spelt flour
1 tsp Himalayan pink crystal salt
2 tsp Rumford (non aluminum) baking powder
1 tsp baking soda
½ C. chopped almonds

Preparation
Coat the bread machine bread pan with the oil. Add the ripe bananas, egg and honey to the bread machine. Select the dough setting and press start. Let it run until the bananas are well mixed. Add the dry ingredients: spelt flour, baking soda, baking powder and salt. Run the bread machine on the dough cycle. Push the flour down the sides of the bread machine. Let it rest for about twenty minutes. Mix again with the dough cycle for five minutes. Set it to the bake cycle and allow it to bake for about 35 – 40 minutes. Test with a toothpick or knife that it is done in the center. If you cook it in the bread machine for the full hour, the ends and the bottom can become over baked and work well as biscotti. After it has rested inside the bread machine for another twenty minutes with the baking cycle turned off; turn it upside down on a rack, let it cool, slice with a serrated knife, and enjoy. One can add a half a cup of chopped almonds to the bread during the dough cycle if you wish. The addition of nuts can cause a weight gain by combining a protein [almonds] with a grain [spelt]. I made this bread to assist me with weight gain following surgery.

In a traditional oven
Heat oven to 350º[in Europe this would be a moderate oven or 180º] Bake for about an hour and 30 minutes.

Banana Cake

If using buttermilk + egg this is not vegan.
Ingredients
1 ½ C. banana (5 bananas)
¼ C. almond milk with lemon juice
or cultured buttermilk
1 egg yolk
½ C. tupelo honey
3 C. spelt flour
¼ tsp Himalayan pink crystal salt
1 tsp aluminum free baking powder
1 tsp baking soda

Preparation
Place the ripe banana, almond milk, egg yolk, and honey in a food processor. Add spelt flour, tupelo honey continue mixing. While the processor is going, add the salt, baking powder, and baking soda. Continue until all is well incorporated.
Preheat the oven to 350º
Line a bundt pan with parchment paper or spray with oil. Bake in the preheated oven for 60 minutes, or until a toothpick inserted into the center of the cake comes out clean. Let cool in pan for 10 minutes, turn out onto a wire rack and cool completely.

Any left over cake can be cut into strips and baked in the oven to dry like biscotti.

Juice Cranberry

Ingredients
2 C. fresh cranberries

Preparation
Put berries through the juicer. Makes about 2 ounces. Mix with one ounce of mineral water. Drink the juice but do not eat the berries which are too high in oxalates.

Cranberry Lemon Sparkle

Ingredients
Perrier water
Cranberry 100% juice
Juice ½ lemon

Preparation
Add the juice squeezed from a half a lemon. Mix together; serve with a floating lemon slice.

Avocado Broccoli Sprout Wrap with Black Beans

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.

Avocado Guacamole Wrap

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.

Soup Asparagus Lentil

Ingredients

4 C. water
4 oz blonde lentils soaked
1 bay leaf
fresh thyme
few sprigs of cilantro
Spike® seasoning
1 lemon juiced
¼ C. chopped onion
1 diced carrot
¾ pound asparagus cut ½” pieces

Preparation:

To diminish phytic acid and to aide in digestibility, soak the lentils overnight in 4 cups of water. In the morning, drain the lentils; rinse under the faucet. Repeat this procedure for two more days. On the third day cook the lentils in fresh water with the herbs, sautéed onion, diced carrot. After bringing to a boil, simmer the mixture covered for an hour on low.  Add chopped asparagus to the soup, reserving the tips for later. Once the vegetables are cooked thoroughly, put all in a food processor. Heat for about 10 minutes, adding the reserved asparagus tips. Serve with a dollop of almond dill cheese or coconut cream and a slice of crusty grilled spelt bread.

Asparagus Oven Roasted

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.

Green or Red Cabbage Juice

Cabbage will help return hair to its natural color. If you are new to juicing try juicing an apple (gala or golden delicious) first, pour half of the apple juice into a shot glass. Without cleaning the juicer,  juice a quarter of a cabbage with 5-7 almonds. Sip the cabbage juice within twenty minutes. Follow it  with an apple juice chaser.
1 sweet apple.

Ingredients
¼ cabbage savoy (sweetest), green, red (high in iron)
5-7 almonds

Instructions
Slice the cabbage into wedges that will easily fit through the opening of the juicer. Juice a portion of cabbage then about 5 almonds then a bit more cabbage.

Yield: 2 ounces of cabbage juice

Cabbage is one of the healing marbles from the earth. I used the deep green leaves heated and mixed with kelp as a poultice to relieve liver cystic pain. I have also used this same poultice on the nap of my neck to relieve intense migraine headaches. Cabbage has something within that seems to stimulate the natural endorphins of the brain.  It is high in the element boron, necessary for bone strength. It is very high in vitamin C.  An observation: while taking cabbage juice daily I noticed my gray hairs returning to their natural color. Cabbage is a great protector of DNA; increasing the metabolism of estrogen by products through the liver.  Cabbage juice has a sulfuric odor. The sulfurins are what make cabbage so health giving.The sulfurins, the smelly part of cabbage is what researchers have found to be a powerful antioxidant. Cabbage juice provides 607 mg of potassium, or 17 percent of the 3,500 mg Food and Drug Administration daily value. Potassium and sodium regulate the body’s fluid balance.

After juicing cabbage, I notice that I must immediately take the pulp to the compost heap or if I am traveling, I will wrap it in a double plastic bag and toss it. The smell of the sulfurins takes over the room. These sulfurs are the antioxidants at work protecting the integrity of our DNA. Cabbage juice benefits.

Another recipe for Cabbage Juice
Sometimes cabbage is a bit pungent. To cut this try juicing an apple first, then the cabbage. Cut and core an apple removing the seeds. Apple seeds contain arsenic. Put the apple slices through the juicer. Reserve this apple juice as a chaser for the cabbage juice. Without cleaning the juicer, slice a quarter of a cabbage so the pieces can easily fit through the juicer. This can be green or red cabbage. I find Savoy cabbage to be the most pleasant tasting. I put this through the juicer and then I put about 10 almonds through the juicer as well. I drink the cabbage almond juice first and follow it with the apple juice.

Apple Juice

Ingredients
2 apples cut up cored

Instructions
Put apples through an apple-slicing device or cut  the seeds out and slice into wedges that will fit through the juicer. Juice wedges in the juicer. Golden delicious, Fuji, and Gala are delicious for juicing. There is another variety called Gravenstein from Sebastopol California, from the Russian River area of California. I really enjoy Gravensteins. They cannot be stored and must be eaten at the time of harvest. Gravensteins have a short peak season. Apple seeds contain arsenic and are to be avoided.

When making my daily juices, I juice the apples first and without cleaning the juice machine, I will then juice cabbage. This yields a much sweeter and a less sulfuric cabbage juice. I drink all juices immediately or within 20 minutes so they do not develop a yeast ferment which causes my liver cysts to grow.  Yield: 6 ounces of apple juice

Apple Cake Vegan

Ingredients:
3 apples chopped
½ lemon juiced
3 C. whole grain spelt flour
½ C. almonds
1 tsp cinnamon

In a second bowl
1¼ C. apple juice
¼ C. Tupelo honey → ¼ C. dates
6 Tbsp olive oil
1 vanilla bean scraped →
2 tsp vanilla powder
¼ tsp Himalayan salt

Preparation:
Preheat oven to 350ºF (in Europe it would be moderate or 180ºC).
Slice the apples into ½ inch pieces. I put mine through a cute little machine which cores it, removes some of the skin and slices it into thin little rounds for me. Squeeze the juice from half a lemon over the apples to enhance the flavor.  Add the apples to the spelt flour, and  the chopped toasted almonds. Sprinkle the cinnamon over all and toss together with the olive oil and vanilla.

In second bowl slice open and remove the seeds from the vanilla bean, mix in ¼ teaspoon of  Himalayan ground salt;  add 1¼ cups of apple juice, add the sweetener and mix.  Then add the wet ingredients from the second bowl to the apple-spelt-cinnamon-almond mixture. Mix well. Transfer to an oiled cake pan and bake at 350ºF for about an hour and twenty minutes. Allow to cool at least an hour before serving. It will be more like a dense apple pudding cake. I have just baked this and the nuts are needed to give the cake texture, much like a fruit cake needs some nuts to provide a different crunch from the fruit. Once the cake has cooled and set, the texture resembles a bread pudding and the taste is much sweeter once all ingredients have had a chance to meld together.

This morning I had a slice of this cake with a cup of teeccino roasted grains beverage. It was sweet without being too sweet. It seems to be alkaline as it is made without any wheat, soy, sugar, or animal products such as milk, eggs, or cream.

A Few Sweeteners:
¼ C. Tupelo honey
¼ C. linden flower honey
2 tablespoons of Just like sugar® baking

Apple Cake Bread Machine

Ingredients Apple Mixture
2 Apples Golden Delicious variety.
Leave the skin on, use a knife or an apple slicer or if you have one of those delightful machines that turns, peels cores and slices the apple, use this to create a delightful apple pattern across the top.
2 tsp cinnamon
1½ lemons juiced
½ tsp Himalayan pink crystal salt
⅓ C. tupelo honey
1 egg yolk or
Egg substitute
3 Tbsp olive oil
1 tsp vanilla

Ingredients Cake
2 C. white Spelt Flour
½ tsp cinnamon
1 tsp baking soda
2 tsp Rumford® no aluminum baking powder
½ C. chopped soaked roasted almonds
¼ C. almond milk

Bread Machine Preparation
In a large bowl, toss the chopped apples with the cinnamon and squeezed lemon juice. Add the egg yolk, honey, vanilla, and olive oil. Mix with a spoon. Allow it to rest for about ten minutes to make its own juices. Sift the dry ingredients over the apple mixture. Mix by hand to form a batter consistency. Add the chopped almonds. Lightly oil the tin of the bread machine. Set on the bake cycle for about an hour. Turn it upside down on a towel. If you leave the chunks of apples large, its taste resembles a pie. I didn’t even allow it to cool or set before tasting it.

Conventional Oven
Pour ½ apples and batter into a large cake pan that has been lined with parchment paper to prevent it from sticking. Decoratively fan the remaining apples across the top in a swirling pattern. Bake at 375º oven until golden about 30 minutes.

Chia Fresca–Iskiate

Ingredients
10 oz of water
1 Tbsp dry chia seeds
Tsp lemon or lime juice
Tupelo honey to taste

Preparation:
Stir the chia seeds into the water; let them sit for about five minutes.  Stir again, and let sit for as long as you like.  The more it sits, the more gel-like the seeds and water become.  Add citrus juice and sweetener if you wish.

Chia Seed Oil
Chia oil is an interesting source for omega 3’s. Some have tried fish oil (really causes severe liver aches). all variety of forms of flax seed and its oil and capsules. These too seem to cause intense liver pains, liver growth and bloating. Currently hemp seed oil capsules,tend to give the munchies and a craving for sweets. Raw foodie caterers (raw fruits and vegetables only) from a local farmer’s market recommended some give Chia seeds a try.

Chia Seed Oil Capsules
Chia seed is one food that is super high in leucine. Leucine has been found to be helpful to create more muscle mass in middle aged men and help dialysis patients.
Chia seed is high in calcium, 5 times the calcium of milk. 631 mg per 100 grams of seed.
Chia seed is also high in protein, with 18 grams per 100 grams of seed.
The optimum ratio of Omega-3 to Omega-6 should be 3:1
Chia seed provides that ratio.
Chia seed is hydrophilic. Absorbing up to 14 times (Mix @ 9-10 times) its weight in water. This helps extend energy and endurance.
Chia seed is rich in antioxidant oils.
Chia seed contains chlorogenic acid, and
caffeic acid as well as myricetin, quercetin, and kaempferol flavonols. These compounds are both primary and synergistic antioxidants that contribute to the strong antioxidant activity of chia seed.
Chia seed is also low in sodium, only 19 mg per 100 grams.
A few my remember when Chia seeds were spread as a paste of clay figurines creating chia pets. This is the exact same chia. One can purchase chia in its natural seed form or grind them up and sprinkle them salads. Some people prefer the convenience taking chia oil capsules. Anutra Whole Salvia Hispanica Seed is all chia. It is an ancient Aztec product. It can be added to smoothies or sprinkle on top of salads or added to a sandwich. This is a good source of omega 3’s and essential fatty acids needed daily. Born to Run a book about the  Tarahumara Indians from a remote village in Mexico are a running tribe. For their fuel for long distance runs reaching 500 miles they drink chia seeds with water and lime. Read about one runner’s recipes from the meatless runner. Chia seeds have the interesting property that when they’re left in water for a few minutes, the water begins to gel.  Supposedly this is helpful in digestion, but I’m wondering if somehow chia could be used to make an energy gel.  (I’ll let you know if I perfect that one.)  For now, you’ll have to be satisfied with chia fresca (or iskiate), a popular drink made with chia seeds, water, and lemon or lime. Born to Run Born to Run is interesting reading.

Fun fact: years ago this was known as a chia pet, you would apply chia seeds to a lamb figurine. The lamb would grow wool of chia sprouts.

Almond Paté Nori

Ingredients
1 Cup almonds soaked overnight
½ cucumber sliced in circles
2 spring onions (green onions, scallions)
1 small carrot (about 50g, 2 oz)
squeeze lemon juice
2-3 tsp Nori flakes (optional)

Preparation:

Soak the almonds at overnight, changing the water in the morning. Drain the almonds, and peel them if you have the time; it enhances the appearance. Chop the celery, spring onions, carrot. Put celery, spring onions, carrot, almonds into a blender or food processor, process until smooth. Add lemon juice to taste, and mix in optional seaweed flakes. Himalayan salt is optional. Mound the pâté on the middle of a plate. Fill half the plate with a mixed leafy salad. Arrange chopped vegetables surrounding this: rounds of cucumber, rounds of thinly broccoli [including the stem], or some sweet corn.

Almond Pâté

Ingredients
2 C. soaked almonds
½ red onion
fresh thyme
1 lemon
thin slice of garlic
½ carrot
fresh parsley leaves

Preparation:
Soak almonds overnight to diminish phytates, changing the water in the morning. Drain the almonds.  Chop onions and carrot. Alternate putting almonds, carrot, parsley and onion through the feed tube of a food processor or use a high speed blender. Add fresh thyme or parsley or finely chopped garlic. Add a squeeze or two of lemon juice to taste. Thin with water if necessary. Spread paté on cucumber,  jicama, sun choke cut in cracker-like-slices, stuff into squash blossoms or spread on a rye crisp cracker. Serve as appetizers. I first tasted this at a health fair given by the makers of a single gear juicer.  I had it on zucchini slices and loved it made with walnuts. Decorate the tops with grated carrots or a few finely chopped herbs.

The original recipe called for  Bragg’s liquid aminos but these have too much salt and are a ferment, harmful to PLD’rs. So omit and use a dash of Himalayan pink salt if  you wish.

Another Recipe for Almond Paté
Ingredients:
4 C. soaked sliced almonds (raw)
8 spring onions
2 ½ C. organic broccoli slaw
large squeeze of lemon juice
pinch Himalayan pink salt

Preparation
Chop spring onions. Mix with the soaked almonds and broccoli slaw and place into a food processor (for a smoother consistency, use a blender). Once all ingredients are processed or blended, transfer them into a mixing bowl. Add a squirt of lemon juice and sprinkle some Himalayan salt to taste. Refrigerate for an hour to blend ingredients.