b. Breakfasts 1. Hot oatmeal Time to eat: 15 minutes Ingredients: Water, salt, oats Optional ingredients: Brown sugar, raisins, almond milk or coconut milk or some milk substitute Time to eat: 15 minutes Ingredients: Water, salt, Wheatena Whole Wheat Cereal Optional ingredients: Brown sugar, raisins, almond, hemp, soy or coconut milk Ingredients: Aunt Jemima brand Whole Wheat Pancake and Waffle mix, hemp (or coconut, soy, almond) milk, oil, frozen blueberries, Eno brand fruit salt Optional ingredients: Maple syrup b. Sauces 1. Green split pea soup or stew Time to eat: 15 minutes Ingredients: Water, salt, oats Optional ingredients: Brown sugar, raisins, almond milk or coconut milk or some milk substitute 3. Peanut Butter and Jelly Time to eat: 15 minutes Ingredients: Water, salt, oats Optional ingredients: Brown sugar, raisins, almond milk or coconut milk or some milk substitute Time to eat: 15 minutes Ingredients: Water, salt, oats Optional ingredients: Brown sugar, raisins, almond milk or coconut milk or some milk substitute 5. Dosa batter in 15 minutes - not fermented (Chicken Nugget replacer) Time to eat: 15 minutes Ingredients: Water, salt, oats Optional ingredients: Brown sugar, raisins, almond milk or coconut milk or some milk substitute 7. Lima bean soup - St. Patrick's Day dish e
d. Main Dishes 1. Black-eyed peas (serve with mashed potatoes) Time to eat: 90 minutes Ingredients: 2 cups dried black-eyed peas, 1 medium onion, oil, salt. Optional ingredients: 1/2 cup finely chopped sweet onion, sweet relish, soya sauce, red peppers. 2. Dosa batter in 15 minutes - not fermented - chicken nugget and scrambled-egg replacer. Time to eat: 15 minutes Ingredients: 1 cup b1ack gram *flour* (see black gram lesson), salt, oil. Optional ingredients: 1/2 teaspoon Eno Fruit Salt (it's like Alka-Seltzer),1 jalapeno chili, finely chopped, 1 green chili, finely chopped Special equipment: blender Time to prepare: 5 minutes to mix; 12 hours to soak overnight; 10 minutes to blend; Time to eat: 5 minutes after prep Ingredients: 2 cups brown rice, 1 cup white rice, 1 cup black gram lentil (black gram lesson), oil salt. Time to eat: 30 minutes Ingredients: 1 cup cream of wheat or sooji, 6 cups boiling tap water, 1/2 medium-sized onion, chopped, 2 inches fresh ginger, diced, 1 cup frozen peas, 3 tablespoons oil Here's my Indian "base": 1 teaspoon mustard seeds, 1 teaspoon cumin seeds, 1 teaspoon black gram, 1 tablespoon channa dal, 2 red chilies, 1/8 teaspoon asoefatida (hing), a few curry leaves Time to eat: 20 minutes Ingredients: 1/2 pack of ground crumbles (about 6 ounces), 1 medium onion, diced, 1 small can tomato paste, 3 tablespoons oil Optional ingredients: Red chilies, olives Time to eat: 30 minutes Ingredients: 1/2 pack of ground crumbles (about 6 ounces), 1 medium onion, diced, 1 small can tomato paste, 3 tablespoons oil Italian seasonings (your Italian base - see lesson on Optional ingredients: Red chilies, olives |
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