The Basic Ingredients
BASIC FOODS with basic flavorings produce amazingly good basic meals! In the
interest of good health, my goal has always been to make fast, interesting meals
with as many nutritious, low-fat, wholesome ingredients as possible (and still
have teenagers enjoy eating at home). Like a basic sewing pattern where you add
trimmings to suit your taste, this book is meant to help you get acquainted with
basic foods so you can prepare them quickly and enjoy serving them at every
meal. Then you can easily adjust the recipes to include the ingredients
(trimmings) you have on hand. A well-stocked healthy pantry should include at
least a four-week supply of the ingredients used in this book. In addition,
include lots of fresh fruits and crunchy veggies (at least 5 servings per day).
WHEAT, the staff of life, is indeed a versatile grain. Used in appetizers,
main dishes, salads, snacks and desserts, wheat adds flavor, texture, and
protein as well as many important vitamins and minerals. Fiber in the American
diet is a popular subject these days, and whole wheat is one of the best tasting
and easiest to use sources of fiber available. Cracked wheat cooks in only 15
minutes and can be added to almost any recipe.
If you are just beginning to use high-fiber whole grains, start by including
small quantities of cracked wheat or whole wheat flour each day in your diet, as
large quantities of fiber foods can cause diarrhea.
Many people are becoming allergic to wheat. Whether this is because of the
frequency of use, the many chemicals used in crop production, or because of some
other undiscovered cause is not clear. Many people who have experienced strong
reactions to wheat have found that they can tolerate sprouted wheat. Sprouting
increases the enzymes necessary for digestion, so it is a possibility that some
food allergies are related to an insufficient quantity of digestive enzymes.
Food Allergies: The best way to avoid food allergies of all types is to
practice a 4-day rotation plan, using the foods most likely to cause an allergic
reaction only every 4th day and only in small quantities. (These foods are:
milk, eggs, wheat, soy and corn.) It also makes good sense to use sprouts,
unprocessed whole grains, and organically grown foods whenever possible. Most
people, after following this type of diet for a few weeks, find they can better
tolerate the offending foods when eating out or with friends or when they just
can't stand being so regimented for even one more MINUTE!
Many who are allergic to wheat can easily tolerate rice. While it is always
best to use whole grains (as in brown rice), those unused to whole grain fiber
may need to start by using white rice, then mixing in quantities of brown rice,
gradually eliminating white rice. Brown Basmati rice is our family favorite-even
for those who used to like only white rice. Like cracked wheat, cracked rice
takes only 15 minutes to cook, even for long grain rice that traditionally takes
45 minutes to cook. Rice can be used in any recipe calling for whole or cracked
wheat.
Triticale, spelt and kamut are all members of the wheat family, but are often
tolerated by those allergic to wheat and can be used in place of wheat in any
recipe. Barley, also an excellent source of nutrition and fiber, can be
substituted in some recipes. It is a great addition to any soup.
When a recipe calls for wheat flour, a Gluten-Free (GF) flour mixture may be
substituted. (Usually, extra leavening in the form of eggs or egg substitutes
are added to replace the gluten found in wheat.) I find the commercial varieties
very white, processed-tasting and pasty, so I have developed my own
"healthy" mix using brown rice flour, whole bean flour and other
ingredients. See index for Gluten Flour Mix recipe, or purchase GF Flour at your
favorite health food store.
DRY BEANS (LEGUMES) are one of the best food bargains on the grocery shelves.
Beans, peas and lentils are important staple foods for well over half the
world's population. Many of us in the United States are just now learning to
appreciate their hearty goodness. Most of us are familiar with pinto and kidney
beans and homemade split pea soup, but there are many other, almost limitless
ways to use legumes.
Legumes are born mixers as well as meat extenders. They can be mixed with
other vegetables, used to "beef" up a salad, or served as dips and
sandwich spreads. Legumes are a rich source of protein, iron, calcium,
phosphorus, thiamine and potassium When combined with grains, they supply all
the amino acids necessary to form a complete protein.
With advance preparation, beans can be added to many last-minute meals. Beans
can be cooked, sprouted, cracked or even ground to a fine flour; then frozen
until ready for use to preserve the nutrients.
See COUNTRY BEANS for nearly 400 great bean recipes, with nearly 120 fast,
easy recipes using bean flour, the perfect way to cook beans in only 3 minutes
for delicious, nutritious creamy soups, sauces and gravies (fat-free, of
course!). You will also find nearly 300 fast recipes using whole or cracked
beans for wholesome, filling, meatless meals in 30 minutes or less.
NON-INSTANT DRY MILK is included in many recipes for those who choose to
include milk in their diet. Non-instant milk tastes better and is usually
cheaper than instant milk (except for Maple Island instant which is a very fine
powder), and in this volume of recipes, is always added in the dry form. If you
use instant powdered milk or milk substitute, amounts used in these recipes will
need to be changed. For the brand I normally use, three cups of non-instant milk
powder + almost 4 quarts of water = 1 gallon of liquid milk. Adjust recipes to
your particular brand of powder.
HONEY is the most natural sweetener, and is used in all recipes calling for a
sweetener, although sugar may be substituted in many recipes using the following
conversion: 1 c. honey = 1 1/4 c. sugar and 1/4 c. water. These recipes have
been specially developed to use honey, and a number of changes would have to be
made. Maple syrup can be used in place of honey using equal proportions. Note:
Raw, unfiltered honey has been determined unsafe for babies less than 1 year
old.
FLAVORINGS are an essential part of any natural food diet. I most often use
vegetable or meat based bouillon or soup bases, and other ordinary cooking
spices and seasonings. (For a more complete list of the ingredients used in this
book, see p. 177) Liquid extracts or oils like coconut, cherry, mint,
strawberry, etc., are compact and very helpful in making drinks, baked goods,
etc., when fresh fruits are not available. Dry seasoning mixes such as Italian,
taco, barbecue and enchilada are helpful, but not essential. All of these
seasoning mixes can be made at home without preservatives and with little or no
salt. As you find favorite recipes, buy and store quantities of your favorite
herbs, spices, and flavorings to season them.
SKILLET COOKERY and "One Pot Meals" conserve time and energy. I've
been accused of cooking as if I only own one pot, so I try to live up to my
reputation! Many oven-baked recipes can be cooked in a skillet or dutch oven.
EQUIPMENT to have on hand:
Baking trays (cookie sheets)
Blender, wire whip, or egg beater
Cast iron or heavy skillet
Colander or large strainer
Graters - large and medium sizes
Hand food grinder or electric food processor (to grind moist foods)
Hand or electric grain grinder
Muffin tins
Non-stick cooking spray
Quart jars with sieve lids or sprouting trays
Heavy saucepan (preferably stainless steel)
Thermos - 1 quart, 2 quart, 1 gallon (glass lined work best)
SAMPLE RECIPE:
SEAFOOD SALADFILLING
1/2 c. fat-free mayonnaise, 1/2 c. diced green onions, 1/4 c. catsup, 6 1/2 oz.
can drained tuna in water (optional), 1 large diced tomato, 2 c. cooked rice or
cracked wheat, 1/2 c. diced green pepper, 1/2 c. diced celery
Mix all ingredients well. Fill 6 pita pockets or use on toasted whole wheat
bread.
