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Christmas Flapjacks

Bread

Musellii

Grains (base)
500g Barley Flakes
500g Wheat Flakes
500g Oats (Organic)

(quantities - as required/desired)
Dried Fruit (Pitted)
Apricots
Apple Rings
Dates
Prunes
Raisins

Seeds
Sunflower

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Rice Salad (Simple)

Wholegrain Organic Rice (Boil for about 15 - 20 minutes - if you want the texture of white rice buy white rice)
Saltanas
Cashews
Mixed Veg (Peas, Sweetcorn, Red/Green sweet peppers, beans)

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Pasta sauce
Ingredients

1) Pour a thin layer of oil in the saucepan.

2) Peel and finely chop the onions, put into the saucepan and stirr fry on a low heat ( watch they don't burn ).

3) Peel and chop up the carrots.

4) Cut the tomatoes into quarters.

5) Chop up the peppers, after removing the stalk and central mass of seed ( remove all the seeds as the're very hot ! ).

6) In sensible portions add and liquidize the items in 3 to 5.Puting the tomatoes in first is advisable as their liquid helps the liquidization.

7) Pour the liquidized contents into the saucepan, mix in with the oil and onions. If required thicken with tomato puree.

8) Turn the heat up, to heat up the mixture quickly, then cook for about 10 minutes, stirring the mixture.

9) You will need the glass dish to store any left over. Allow to cool and then refrigerate, for use the following day. ( See also Lasagne recipe ).

10) When ready pour over pasta twirls etc.

11) Washing up, AggHHH !!!!!

Suggested dessert:

Tapioca pudding made with strawberry flavour soya milk.

Notes:

Onions; provide a source of selenium

Carrots; for carotenes, precursors of Vitamin A, and the carotenoids are suggested to have antioxidant properties. Rape seed oil;

helps the uptake of carotenoid pigments which are lipid soluble. High in mono-unsaturated fat. Low insaturated fat, bad for the cardiovascular system. Low in polyunsaturated fat which in quantity may affect the immune system.

Peppers; High in Vitamin C

Tomatoes: High in Vitamin C and Carotenoid pigments.

Pasta; A good source of carbohydrates.

Rice Salad

Ingredients

Equipment

Method

Preperation:

1) Into a small bowl place 60g of kidney beans, no more than 1/3 volume of the bowl. then fill up with filtered water. Leave to soak overnight. Bowl may be covered with a lid or plate etc.

Recipe:

1) Take the bowl of kidney beans, drain off and discard the water. Tip the beans into a saucepan of filtered boiling water. Leave to boil for 30 - 45 minutes. This is important as it denatures toxins in the kidney beans. Check to make sure that it does not boil dry.

2) Place the rice in a strainer and wash the rice with water.

3) Fill a saucepan with about 20mm depth of water and bring to the boil. Tip in the rice, ensure it is covered by the water and check during boiling to make sure there is sufficent water.

4) Leave the rice to boil for about 20 minutes, the variety of rice and peoples taste will add variation to the cooking time required.

5) Into the glass bowl add:

Chopped Walnuts or Pecans

Washed sultanas

Tomatoes washed and diced

Peppers, as required, finely diced

Grated carrots ( peel with potato peeler ). The rice when ready after draining well

The kidney beans when ready after draining well

Mix then serve.

Suggested dessert:

Wholemeal macaroni pudding made with organic strawberry soya milk.

Rice Salad nutritional analysis

Note;

Using Pecans ( not Walnuts ) and only Green Peppers.

Lasagne (Vegan)

Ingredients

Equipment

Method

Preperation:

1) Into a bowl place the peas and beans to about 1/3 volume, then add filtered water to take up the remaining volume. Leave to soak overnight.

2) Make the pasta sauce - see recipe.

Recipe;

1) Drain off the pea/bean water, and tip the peas and beans into a large capacity saucepan, ensuring they are all below the surface of the water. Boil for 30 - 45 minutes. Drain and add the pasta sauce and stir together.

2) The white sauce Fill the other saucepan with about 0.25 litres of mineral water, add approx 60 grams of wholemeal flour, then add 60 grams of Vitaquell margarine. Gently bring almost to boiling. Stir the flour and margarine into solution/suspension.

3) Into the Lasagne dish, pour a 1cm layer of pasta (red) sauce, add a layer of pasta, then pour over a thin layer of white sauce.

4) Repeat the procedure in three above adding layers, until the dish is full or the ingredients have run out.

5) Place the lasagne into a pre-heated oven at 180 C (Gas mark 4), 30 minutes or until most of the top is crispy ( i.e. the final top layer of white sauce has dried off ).

6) Serve, suggested vegetables broccoli or peas and sweatcorn. Note any leftover lasagne may be stored in the fridge ( when cold ) for 1 to 2 days.

Suggested dessert:

2 kiwi fruits, skinned and chopped into sections.

Notes:

1) This meal provides plenty of carbohydrate, protein, and carotenoids. The wholewheat is a good source of vitamin E and iron, the uptake of iron being assisted by the pudding.

2) The pudding provides Vitamin C, two kiwi fruits weigh approx 100g, thus providing 59mg of Vitamin C. The RNI (reference nutrient intake) is 40mg/day. Ref 34 p57 Table 7 shows that Vitamin C above 50mg per meal can approximatly double iron absorption.

VEGETABLE STEW

1/4 cup Pearl Barley
1/4 cup Orange split lentils
3 Medium potatoes
1 Medium Onion
2 Medium Carrots
1 Medium Parsnip
3 Medium Tomatoes
1 cup of frozen peas
1 1/2 teaspoons Vecon) or 2 teaspoons Vecon
1/4 teaspoon Marmite ) and omit the Marmite
Soy Sauce to taste
Approx 1 pint boiling water to start

Put pearl barley and onion in water and simmer gently for about 20 mins, stirring occasionally to prevent sticking. Add red lentils. Vecon and Marmite (previously mixed to a paste in a little water) 1 sliced potato, sliced carrots, skinned chopped tomatoes and simmer for a further 10 mins Add cut up parsnip and other two potatoes and soy sauce and simmer for a further 10 minutes. You will have to add more boiling water from time to time accordingly and stir occasionally to prevent sticking. Taste to see if more Vecon and soy sauce are needed. Add dumplings and simmer for a further 20 mins. Add frozen peas and simmer for a further 5 mins.

You can vary ingredients by addirng swede or tinned butter or kidney beans but you really need the carrots, onions and tomatoes to get the right flavour.

It is a good idea to soak the pearl barley for 1/2 an hour if you have the time as this softens it.

All the above amounts and times are approximate.

To make the dumplings you will need
4 oz SELF RAISING FLOUR
2 oz Vegan Margarine
2 tablespoons (approx) of water (don't make to wet)

Mix as for pastry then divide into 6 dumplings which need dusting with flour lightly.

Note: Wash pearl barley and lentils before use - occasionally lentils may have a tiny bit of grit in them but mostly they are ok.

Note: To skin tomatoes put in basin, cover with boiling water. Leave for about a minute, tip water out and cover with cold water. Tip cold water out and skin should come off easily.

The measures are in small teacups and this will make two generous helpings of stew.

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Copyright © 1997 - 2005 David L Nightingale e&oe