1. Buy or make a gluten-free flour mix.
If you just need to coat something in flour before you cook it, you can get away with single-grain gluten-free flour.

For thickening sauces and gravies, use cornstarch or potato starch.

For baking, gluten-free flours work better when used in combination.

Start with a gluten-free flour mix that can be substituted one-for-one for wheat flour in recipes. Nature’s Choice has 3 different flour combinations available:

• Nature’s Choice Gluten Free Cake Flour
• Nature’s Choice Gluten Free Self Raising Flour
• Nature’s Choice Gluten Free High Fibre Flour

or you can buy the individual flours and make your own mix.

2. Bake breads and rolls in containers with walls.
Without gluten, bread loafs and rolls don’t hold their shape. Bake bread in loaf pans and use muffin pans for rolls.

3. Add gums to your gluten-free flour.
The elastic effect created by gluten can be simulated to a certain extent by adding gums, for instance, guar gum or xanthan gum. These gums are only added to recipes in small amounts (such as 1/2 teaspoon per cup of flour) (already included in our Gluten Free Self Raising Flour.)

5. Try some old favorites.
Take the time to experiment with your favorite old recipes in order to make them gluten free.

6. Store gluten-free flour in the refrigerator or freezer.
This advice is particularly important if you buy your flours in bulk. If you store your flours in the freezer, let them come to room temperature before you use them.

7.  Gluten Free mixtures are usually softer than regular mixtures.

Do not add additional flour after mixing the liquid and dry ingredients as gluten free mixtures – especially breads – are softer than regular wheat flour mixtures.

8.  Add additional moisture and fibre

Due to the lack of gluten, gluten free baking tends to dry out more quickly.  Limit this by adding (where possible) fruits such as banana.  Most gluten free flours are very refined; add fibre through the addition of seeds, fruits, vegetables and nuts

• The recipes that follow all call for Nature’s Choice Speciality Gluten-Free Flours
• We highly recommend the use of Nature’s Choice NC aluminium-free baking powder as most other baking powders contain aluminium compounds. With so much in the scientific literature linking aluminium to Alzheimer’s Disease, we feel that this is an essential substitution. Only ever mix up enough NC aluminium-free baking powder for one day’s baking as it does not keep.
• Do not leave any mixture to stand once the liquid has been added. Unless otherwise stated on the recipe, make sure the oven is pre-heated and place the pan in the oven immediately after mixing.
• Do not over beat any mixture. If the recipe calls for the addition of components such as apple cider or lemon juice, add these last and blend in.
• Line all baking tins with greased wax wrap.
• You will find that bread bakes best in a small loaf tin.
• If you add jam and cream as a filling for swiss roll, it will become soggy after a few days. Rather add these to each slice just before serving.

An easy way of remembering which flours contain gluten is to remember the word BROW – Barley, Rye, Oats and Wheat – these all contain gluten. There are others but they are not commonly available.

Baking Gluten Free Breads using a Bread Machine

All our gluten free bread pre-mixes can be baked in a bread machine to make it even more convenient.  All bread machines are different; therefore we suggest that you read the manual carefully to determine which cycle will be most suitable when baking gluten free bread.

Gluten Free breads often needs a little extra baking time after been baked in the bread machine to give you a crispier crust, simply take the bread out of the machine pan and put it into a pre-heated regular oven for an extra few minutes.

• When baking bread where baking powder is the raising agent, select the quick bread cycle as the bread does not need to stand to rise.
• When baking bread using yeast, select a cycle that allows for only one rising time as gluten free our gluten free breads are mixed, put in the pan and only needs to rise once before baking.

Yeast-Free Quick Gluten Free Bread

2 cups Nature’s Choice GF High Fibre Flour

 11⁄2 teaspoons Nature’s Choice Xanthan gum

 3 tablespoons Nature’s Choice Fructose

 1⁄2 teaspoon baking soda

2 teaspoons baking powder

 1⁄2 teaspoon salt

 1 cup Nature’s Choice Miracle Plus Plus seed mix

 2 eggs plus 1 egg white

 3 tablespoons sunflower oil

 1 tablespoon Nature’s Choice sweet molasses

 3⁄4 cup buttermilk

• Preheat oven to 170 deg C
• Grease bread pan and dust with flour
• In a medium bowl, mix together the flour, gum, sugar, baking soda, baking powder, salt and seed mix
• In a bigger bowl beat eggs and egg white.
• Add the sunflower oil, molasses and buttermilk
• Mix with mixer on low speed
• Add the dry ingredients while on low
• Beat 1 minute on high
• Spoon in pan and bake for 50 – 60 minutes, covering after 30 minutes with foil

Allergy free Rice Flour Bread

250 ml Nature’s Choice Brown rice flour

 175 ml Nature’s Choice Chickpea flour

 125 ml Nature’s Choice Polenta

 5 ml Nature’s Choice fine Sea salt

10 ml Nature’s Choice Fructose

 10 ml Nature’s Choice Baking powder

 5 ml Nature’s Choice Xanthan gum

 10 ml Nature’s Choice Sunflower oil

 300 ml water

• Mix brown rice flour, chickpea flour, polenta, salt, fructose, baking powder and xanthan gum together.
• Mix water and oil with a fork and add to dry flour mixture.
• Stir well until all flour is mixed in, adding more water if necessary.
• Spoon dough into a greased bread tin smoothing batter on top.
• Bake 30 – 40 minutes at 180 degrees C or until done. Bread is best eaten fresh and also toasts well.

Cornbread

1⁄2 cup Nature’s Choice Cornstarch

 1⁄2 cup Nature’s Choice Sunflower oil

 1⁄2 cup Nature’s Choice Brown rice flour

 2 jumbo free-range eggs

 1⁄2 cup Nature’s Choice fine Yellow maize meal

1⁄2 cup buttermilk

 2 teaspoons Nature’s Choice Xanthan gum

 1⁄2 cup Nature’s Choice Fructose

 2 teaspoons Nature’s Choice Baking powder

 1⁄2 teaspoon Nature’s Choice fine Sea salt

• Preheat oven to 200 oC and grease a small loaf pan
• Mix dry ingredients together
• In another bowl mix wet ingredients together
• Add wet ingredients to dry ingredients and mix well
• Pour into loaf pan and bake for 20 minutes or until golden brown

Crunchies

• 21⁄2 cups Nature’s Choice High Fibre Flour
• 21⁄2 cups Nature’s Choice Coconut
• 2 free-range eggs
• 11⁄2 cups Nature’s Choice Fructose
• 1 tablespoon hot water
• 21⁄2 cups Rice Flakes
• 1 cup butter
•  11⁄2 tablespoons Nature’s Choice Natural honey
• 1 tablespoon bicarb
•  Pinch of Nature’s Choice fine Sea salt

Beat butter, honey, fructose and bicarb with hot water. Add eggs and mix well. Mix dry ingredients together in a bowl. Add dry ingredients to egg mixture and mix until all ingredients are well combined. Press in oven dish.

Bake for about 20 minutes or until golden brown. Cut into squares and store in airtight containers

Tangy Gluten Free Lemon Cake

• 200g butter , softened
• 200g Nature’s Choice Fructose
• 4 free-range eggs
• 75g Nature’s Choice Almond Flour
• 100g Nature’s Choice Gluten Free Self Raising Flour
• 250g mashed potatoes
•  zest 3 lemons
• 2 tsp Nature’s Choice Baking powder

Drizzle: 5 tbsp Nature’s Choice Fructose juice of 3 lemons

• Heat oven to 180°C.
• Butter and line a deep, 20cm round cake tin.
• Beat the fructose and butter together until light and fluffy, then gradually add the egg, beating after each addition.
• Fold in the GF Self Raising Flour, almonds, cold mashed potato, lemon zest and baking powder.
• Tip into the tin (or jumbo muffin tins for individual cakes) level the top, then bake for 40-45 mins or until golden and a skewer inserted into the middle of the cake comes out clean.
• Turn out onto a wire rack after 10 minutes cooling.
• Bring the fructose and the lemon juice to the boil and simmer for 2 minutes, then spoon over the top of the cake, letting it drip down the sides.
• Let the cake cool completely before slicing.

Mediterranean Quinoa Salad

3-4 cups water
3 tablespoons Nature’s Choice Vegetable stock
11⁄2 cups Nature’s Choice quinoa grain, uncooked
1⁄4 cup Nature’s Choice Apple cider vinegar
1 cloves garlic, minced juice from one lemon
3 tbsp Nature’s Choice Olive oil
1⁄2 cup Nature’s Choice Black Mission olives, sliced if desired
1⁄2 cup fresh parsley, chopped
1⁄2 cup fresh coriander, chopped
1 red onion, diced
1 cup cherry tomatoes, sliced in half salt and pepper to taste
1⁄2 cup crumbled feta cheese

• In a medium-large saucepan, cook the quinoa in vegetable broth for 15-20 minutes, until tender. Allow to cool then toss with a fork to separate grains.
• In a small bowl, whisk together the vinegar, lemon juice, garlic, and olive oil.
• Gently toss the quinoa together with the remaining ingredients, except feta.
• Pour the olive oil mixture over the quinoa.
• Add more salt and pepper to taste and gently stir in the feta cheese.
• You may also add any additional vegetables that you like, such as lightly steamed broccoli, snap peas or diced bell pepper.

Cranberry Quinoa Salad

1 cup Nature’s Choice Quinoa grain
1 cup Nature’s Choice Cranberries
1 cup chopped baby green beans
1/4 cup Nature’s Choice Walnuts, chopped
1/4 cup onions, sliced
1/4 cup balsamic vinegar
1 1/2 tablespoons Nature’s Choice Olive oil
2 cloves garlic, minced
1/2 teaspoon Nature’s Choice fine Sea salt
1/4 teaspoon pepper

• Combine quinoa with 2 cups water in a medium saucepan and bring to a boil.
• Reduce heat to a simmer, cover, and continue cooking until all water is absorbed.
• In a medium bowl, combine cooked quinoa, dried cranberries, green beans, walnuts, and onions until well mixed.
• In a small bowl, whisk the balsamic vinegar, olive oil, and garlic until well blended.
• Pour over the quinoa mixture. Toss until well blended.
• Season with salt and pepper, to taste.
• Chill in the refrigerator for at least 30 minutes before serving

Apple Crumble

5 ml Cinnamon
300 g NC GF Cake Flour
100 ml Butter
765 g Tinned pie apples
50 ml NC Natural Oil
160 ml NC fructose
NC Salt to taste

1. Sift flour into a bowl, rub in the butter and then add the oil.
2. Add the sugar and mix to a crumble.
3. Layer the pie apples in a greased ovenproof dish and sprinkle with cinnamon.

4. Spread the crumble over the apple.
5. Bake at 180 C for 35 minutes.

Fruit Muffins

300 g NC GF Cake Flour
150 ml Brown Sugar or NC Fructose
5 ml Cinnamon
300 ml Strong Rooibos Tea
250 ml Cake Mix or NC Raisins
10 ml NC aluminium-free baking powder
NC Salt to taste

1. Make up 300 ml strong Rooibos tea – 2 tea bags – leave to get cold.
2. Place all the ingredients in a bowl.
3. Mix in the cold rooibos tea last and beat for 2 minutes.
4. Spoon the mixture into a greased muffin tin.
5. Bake at 180 C for 40 minutes – makes 10 large muffins.

Nature’s Choice Speciality Gluten-Free Flours

Speak to your local Nature’s Choice stockist about our gluten-free Cake Flour, Pizza & Waffle Flour,  Pancake & Crumpet Flour, Bread Flour, and Corn Bread Flour

Gingerbread

300 g NC GF Cake Flour
15 ml Ground Ginger
160 ml NC Molasses
10 ml NC Mixed Spice
200 ml Water
50 ml Brown Sugar or NC Fructose
100 ml NC Natural oil
10 ml NC aluminium-free baking powder
NC Salt to taste

1. Place all the ingredients in a bowl – adding the water last.
2. Beat for 2 minutes.
3. Grease and line a large loaf tin.
4. Bake at 180 C for one hour.

Waffles

140 ml Water
7.5 ml NC aluminium-free baking powder
40 ml NC Natural oil
250 ml NC Pizza/Waffle Flour
NC Salt to taste

Makes 3 waffles.

1. Brush the waffle iron lightly with additional oil and pre-heat.
2. Whisk together all the ingredients.
3. Pour one third of the batter into the waffle iron. Do not open the waffle iron during first three minutes of cooking
4. Cook until crisp – 4 -5 minutes

Topping Options: Savoury – Mashed avocado & sprouts
Sweet – Cream or tofu with honey and fresh ginger

Pizza

125 ml Water
7.5 ml NC aluminium-free baking powder
45 ml NC Olive oil
250 ml NC GF Pizza/Waffle Flour
NC Salt to taste

1. Whisk together all the ingredients.
2. Grease two round cake tins and pour half the mixture into each tin.
3. Bake at 240 C for 6 minutes.
4. Place a topping on the base and bake for a further 15 minutes.

Topping Options:

- Tomato paste, herbs and tofu or cheese
- Chopped vegetables and sesame seeds
- Pineapple, mushrooms and green pepper

Pan Breads

125 ml Water
7.5 ml NC aluminium-free baking powder
30 ml NC Olive oil
250 ml NC GF Pizza/Waffle Flour
NC Salt to taste

1. Whisk all ingredients together
2. Heat a non-stick pan
3. Pour all the batter into the pan and cover with a lid to cook the bread all the way through. Allow the bread to brown on one side then turn over and brown the other side. Serve with homemade soup.
Rosemary Bread: Double recipe to give a thicker bread and season batter to taste. Sprinkle cooked panbread with rosemary & olive oil.
Onion Bread: Sauté together 1 sliced onion, 1/2 tsp crushed garlic and herb salt. When onion is cooked add batter and continue as above.
Herb Bread: To the batter add 1 ml dried herbs and season to taste.

Daily Bread

300 ml Water
12 ml NC aluminium-free baking powder
15 ml NC Natural oil
15 ml NC Molasses or Honey
300 g NC GF Bread Flour
60 ml NC Soya Milk Powder
NC Salt to taste

1. Place all the ingredients in a bowl adding the water last.
2. Beat for 2 minutes.
3. Grease and line small loaf tin – 95 mm x 190 mm
6. Bake at 180 C for 45 minutes

Carrot Cake

100 ml Water
80 ml NC Fructose
6 ml NC aluminium-free baking powder
50 ml NC Sunflower Seeds
15 ml NC Natural Oil
2 ml Lemon Juice
150 g NC GF Bread Flour
10 ml NC Mixed Spice
250 ml Grated Carrot
NC Salt to taste

1. Place all the ingredients in a bowl – adding the water last.
2. Beat for 2 minutes.
3. Grease and line a small loaf tin – 95 mm x 190 mm.
5. Bake at 180 C for 1 hour.

Banana Bread

150 ml Water
80 ml Mashed Banana
50 ml NC Fructose
6 ml NC aluminium-free baking powder
150 g NC GF Bread Flour
NC Salt to taste

1. Place all the ingredients in a bowl – adding the water last.
2. Beat for 2 minutes.
4. Grease and line a small loaf tin – 95 mm x 190 mm.
5. Bake at 180 C for 45 minutes.

Corn Bread

150 ml Boiling Water
12 ml NC aluminium-free baking powder
15 ml NC Natural Oil
150 ml Cold Water
300 g GF Corn Bread Flour
NC Salt to taste

1. Mix together the flour and cold water.
2. Add the boiling water. Stir well.
3. Leave this mixture to stand overnight in the fridge.
4. Add the baking powder and oil.
5 Grease and line a loaf tin.
6. Bake at 180 C for one hour.

Pancakes & Crumpets

5 ml Raising Agent
250 ml Water
250 ml NC GF Pancake Flour
NC Salt to taste

1.The above mix is for pancakes. For crumpets use half the amount of water.
2. Heat a non-stick pan and grease with a little oil and pour in batter as desired.
3. Brown both sides.

Pancake fillings:

Savory: – a light vegetable curry or creamed sweetcorn, or tomato and onion.
Sweet: Brown sugar, cinnamon and lemon juice. Serve crumpets with honey and cream.

Date Loaf

Makes one large loaf or 12 large muffins.
300 gm NC GF Cake flour
85 gm NC Fructose
20 ml NC aluminium-free baking powder
10 ml Lemon juice or NC apple cider vinegar
250 gm NC Dates
400 ml Boiling water
100 ml NC Oil
NC Salt to taste

1. Place the dates in a bowl and pour the boiling water over them. Cover with a lid and allow to stand for 15 minutes. When cool beat dates until they thicken.
2. Add the rest of the ingredients to the dates, except the lemon juice.
3. Beat the mixture for one minute. Add the lemon juice and beat for 30 seconds.
4. Grease and line a loaf tin.
5. Bake at 160 deg C for: 1 hour if you are using a large loaf tin, or 30 minutes if your using a muffin tin.

Raisin Bread

300 gm NC GF High Fibre Flour
125 ml NC Raisins
12 ml NC aluminium-free baking powder
250 ml Water
60 ml NC Fructose
15 ml NC Oil
10 ml NC Apple cider / lemon
NC Salt to taste

1. Place all the ingredients in a bowl except the apple cider vinegar / lemon juice.
2. Beat for two minutes.
3. Add the lemon juice / apple cider vinegar and beat for 30 seconds more.
4. Grease and line a small loaf tin.
5. Bake at 160 deg C for 1 hour.

Pineapple Upside Cake

300 gm NC GF Cake flour
150 ml Water
440 gm Tin pineapple rings
100 ml NC Fructose
20 ml NC aluminium-free baking powder
100 ml NC Oil
10 ml Lemon juice
150 ml Pine juice from tin
NC Salt to taste

Topping:

15 ml Brown sugar
15 ml Butter
Raisins or cherries for decoration.

1. Drain the juice from the pineapple rings and set aside.
2. Grease a flat based oven-proof dish large enough to take at least 6 whole pineapple rings on the base.
3. Sprinkle the greased based with the brown sugar, and dot the butter evenly on top. Place the pineapple rings on top of the sugar. Place the raisins or cherries in the centre of the rings.
4. In a bowl add all the ingredients except the lemon juice.
5. Beat the mixture for one minute, add the lemon juice and beat for 30 seconds more.
6. Pour the batter over the pineapple rings.
7. Bake at 160 deg C for 30 minutes.
8. When cool turn out the cake with the pineapple rings on the top.

Basic Sponge Cake

500g NC GF Cake Flour
35 ml NC aluminium-free baking powder
160 ml NC Oil
160 ml NC Fructose
500 ml Water
15 ml NC Apple Cider or Lemon Juice
NC Salt to taste

1. Sieve together all dry ingredients.
2. Add in liquid.
3. Do not beat too much.
4. Grease and line two round cake pans.
5. Divide the batter equally into the two pans.
6. Bake at 160 deg C for 35 minutes

Chocolate Sponge Cake

Prepare as for Basic Sponge Cake but add . . .

60 ml NC carob powder
40 ml NC natural oil
40 ml NC fructose (extra)

Marvelous Muffins

Prepare as for basic sponge cake

Bake for 15 to 20 minutes
Muffins must still be moist when baked

Seed Loaf

300 gm NC GF High Fibre Flour
270 ml Water
12 ml NC aluminium-free baking powder
80 ml Mixed seeds (50 ml NC sunflower, 20 ml NC linseed, 10 ml NC poppy seeds)
30 ml NC Fructose
15 ml NC Oil
10 ml NC Apple cider / lemon
NC Salt to taste

1. Place all the ingredients in a bowl except the apple cider vinegar / lemon juice.
2. Beat for two minutes.
3. Add the lemon juice / apple cider vinegar and beat for 30 seconds more.
4. Grease and line a small loaf tin.
5. Bake at 160 deg C for 1 hour.

Buttermilk &
Aniseed Loaf

300 gm NC GF High Fibre Flour
190 ml Water
12 ml NC aluminium-free baking powder
5 ml NC Aniseed
125 ml Buttermilk
15 ml NC Oil
15 ml NC Honey/Molasses
10 ml NC Apple cider/lemon
NC Salt to taste

1. Place all the ingredients in a bowl except apple cider vinegar/lemon juice.
2. Beat for two minutes.
3. Add the lemon juice/apple cider vinegar and beat for 30 seconds more.
4. Grease and line a small loaf tin.
5. Bake at 160 deg C for 45 minutes.

Gluten-Free Granola

At Nature’s Choice we produce a delicious gluten-free granola. Your Nature’s Choice stockist will be glad to carry this product if he or she is not already doing so.

Creamed Cashew and Onion Pie (V)

2 cups chopped onion
1/2 cup water
NC sea salt to taste
1 cup cream
1 cup milk
1/2 cup NC cashews
NC flour to thicken

Sauté onions in water until tender. Grind cashews. Add ground NC cashews, milk and cream to onions. Add flour to thicken. Season with NC sea salt to taste. Use as filling in pastry shells or place in baking-pan, cover with pastry and bake at 220C for 20 minutes.

Mock Chicken Pie (V)

1/2 cup cream
3 Tbsp NC flour
3 cups water
3 cups diced potatoes
6 eggs
1 onion, chopped
NC sea salt to taste
Pinch of NC thyme
1 tsp NC Vitamite or Marmite

Scramble eggs in non-stick pan with thyme. Over very low heat, make a gravy of cream, flour and water. Add scrambled eggs to the gravy, and season to taste. Fill baking-dish with layers of potatoes and onion, and pour egg-mixture over this. Bake until potatoes are done. Cover with pastry of choice, and bake again at 200C for about 20 minutes. Serves 6. As an alternative, leave off pastry.

Savory Pecan Loaf Or Patties

1 cup brown breadcrumbs
½ cups pecans or walnuts chopped fine
¾ cup cooked rice
1 medium onion grated (V) or green pepper (F)
1 Tbsp chopped parsley
2 Eggs beaten
1 ½ Tbsp NC Soya Sauce or NC Vitamite (Marmite)
3 tsp cream
1 cup milk
¼ tsp Sage
Pinch of Thyme & Sweet Basil
Salt to Taste

Mix all ingredients together. Place mixture in a greased or lined loaf tin and bake at 180C. To make patties, leave out the milk, form into patties on a baking sheet/tray and bake for 30 to 40 minutes – turning once. (We suggest lining with a baking sheet)

Mock Fish Patties (V)

2 cups mashed potatoes
2 hard-boiled eggs
2 Tbsp parsley
2 Tbsp NC peanut butter
2 eggs
2 onions
breadcrumbs
NC sea salt to taste

Sauté onions in a little water. Separate egg-whites from yolks. Lightly beat yolks together with a little milk. Keep breadcrumbs and egg-yolks to one side. Mash the hard-boiled eggs and mix with remaining ingredients. Form into patties and dip into egg-yolks, then into breadcrumbs. Pour a little cream on the bottom of a non-stick baking-tray. Place patties on the tray and pour a little cream over each. Bake at 220C for 45 min or until golden brown. Turn once.

Spinach Timbales (V)

2 cups chopped spinach
1 cup chopped onion
2 cups chopped mushrooms
1 cup cream
5 eggs
NC sea salt to taste

Cook spinach with a little NC sea salt. Drain off water. Sauté onion and mushrooms in 6 mm of water with salt. Mix spinach, onion and mushrooms together. Pour into a glass baking-dish or a muffin pan. Beat eggs and remaining cream together and pour over spinach mixture. Bake at 180C for 1/2 to 3/4 hour.

Roast Vegetable Lasagna

Rich, delicious and well worth the trouble for an occasional spoil.

6 cups assorted fresh vegetables (any combination of cauliflower, broccoli, green beans, baby corn, carrots, zucchini, leeks – plus tomato, green pepper and onion)

250g lasagna sheets
500ml fresh cream
1/2 tsp paprika
1 tsp origanum
1/2 tsp parsley
NC Sesame Oil
NC Garlic & Parsley Salt
Cornstarch
salt to taste

Step 1: Slice/Chop vegetables into 1/4 inch thick pieces/slices. Add vegetables to a glass baking dish. Add sufficient NC sesame oil. Season with NC Garlic & Parley Salt and NC Sea Salt to taste and mix through well. Bake for 1 hour at 180C. Step 2: Boil lasagna sheets in water together with 1 tbsp NC olive oil. Step 3: Bring cream to near boiling and add cornstarch to thicken and salt to taste. Step 4: Place 1 layer of lasagna in bottom of a glass baking dish, add 1/3 cream sauce and 1/3 vegetables, repeat until sauce and vegetables are all layered. Top with 1 layer of lasagna and remaining sauce and sprinkle with grated mozzarella cheese. Bake for 40 minutes at 160C.

Basic Nut Loaf (V)

Blend together in food blender

2 cups NC nuts of choice
1 cup milk
2 large onions
2 Tbsp fresh parsley
1 tsp NC sea salt

Add and mix well:-

2 Tbsp NC Soya sauce
1/2 tsp NC celery seed
2 cups NC ww breadcrumbs

Lay in glass or non-stick baking-dish and bake at 180C until firm – about 40 minutes. Serves 8. (You may substitute 1/2 Tbsp NC Vitamite or Marmite for 2 Tbsp Soya sauce). Instead of making a loaf, you may form into patties and bake. You may use NC celery salt instead of NC celery seed.

Spaghetti-Cheese Pie (V)

1 cup raw spaghetti
3 Tbsp chopped onion
1 cup cottage cheese or ricotta cheese
1/2 cup sour cream
NC sea salt to taste

Cook spaghetti in boiling salted water. Drain. Sauté onions in water. Toss in cream. Mix all ingredients together. Bake in greased casserole at 180C for 30 min.

Variations: red or green pepper may be substituted for onion, and ricotta or mozzarella cheese for cottage cheese. Macaroni may be used, instead of spaghetti.

Mushroom-a-la-King (V)

Sauté in 1/2 inch of water.
1 cup chopped onion
1/2 cup chopped mushrooms
1/2 cup slivered NC almonds

Make sauce from:

3 Tbsp cream
3 Tbsp NC flour
3 cups milk
1 tsp NC sweet basil
1 tsp NC celery salt
1 tsp NC paprika
NC sea salt to taste

Mix all above ingredients together and (a) serve over NC brown rice or (b) pour mixture into casserole, cover with 2.5 cm of mashed potatoes and bake at 180C for 30 minutes.

Shepherd’s Pie (V)

3 cups diced potatoes
4 cups chopped onion
4 cups diced carrots
1 cup peas
NC sea salt to taste
2 1/2 cups mashed potato
NC herbs to taste

Boil or steam potatoes and carrots. Add peas after 10 minutes. Sauté onions in a little water.

Golden Sauce: Take 1 cup diced, boiled potatoes, 1 cup diced, cooked carrots and 1 cup sautéed onion. Add a little NC sea salt and NC herbs to taste. Blend into creamy golden sauce, using a little milk to aid blender action.

Mix together, remaining diced potato, peas, carrot and onion and lay in deep casserole dish. Pour half of golden sauce over this. Top with mashed potato. Pour remaining golden sauce over mashed potato. Close casserole and bake in oven for 30 minutes @ 180C. Serve immediately. Organically grown produce will be far more flavorsome.

Hearty Stroganoff (V)

1 chopped onion
3 cups chopped mushrooms
1/2 cup NC whole cashews
1 cup sour cream
NC sea salt to taste
sprinkle of NC paprika
NC flour to thicken

Sauté onion, mushrooms and cashews in a little water. Add sour cream, salt, paprika and corn-flour. Stir in well. Serve over wholegrain rice or mashed potato. (Substitute slivered NC almonds in place of NC cashews if you wish)

Walnut Oat Burgers (V)

1 cup NC rolled oats
1 cup chopped onions
1 cup NC walnuts/pecans
1 cup breadcrumbs
1 1/2 cups water
1/2 tsp NC mixed herbs
1/2 tsp NC thyme
1/4 tsp NC sage
1/2 tsp NC celery salt to taste

Cook the onions in the water for about 2 min, then add the oats, cover and cook for about 10 minutes longer. Remove from heat, stir in the remaining ingredients. Add a bit more hot water if necessary to bind burgers. Form into burger shapes. Bake in a pre-heated oven @ 200^C for about 30 minutes, turning once.

Durham Cutlets (V)

1 cup celery
1 small onion
1 cup NC ww breadcrumbs
1 cup milk
3 Tbsp corn-flour
2 Tbsp cream
1 tsp NC cumin
1 tsp NC coriander
NC sea salt to taste

Finely chop onion and celery, and cook together in a little water. While this is cooking, make a thick sauce by mixing cream and flour together in a saucepan. Add milk, and cook over very low heat until thickened. Pour liquid off celery and onion. Now add breadcrumbs and cooked celery and onion to the sauce. Add NC cumin, NC coriander and NC sea salt. Mix well. Flatten mixture on large plate or board. Let stand until firm. Cut into triangular shapes, dip pieces in beaten egg and then in breadcrumbs. Place in baking-pan. Pour cream over this (optional) and bake @ 220C for 30 minutes, or until crisp on the outside.

Special Note: Cream should never be heated to very high temperatures. This converts the fat in the cream into a saturated fat, and will burden the digestive processes. Frying is simply not a natural or healthy way of preparing food. Always bake, wherever possible.

Nut Roast With Mushroom Filling (V)

Roast Mixture:

1 cup breadcrumbs
1 large chopped onion
2 egg-whites
1/2 tsp grated lemon-rind
1 tsp lemon juice
salt to taste
2 cups NC brazil nuts

Sauté onions in water. Beat egg-whites till stiff. Mix remaining ingredients together with onions. Now prepare filling and put to one side. Use other nuts for variation.

Filling:

1 cup chopped mushrooms
2 egg-yolks
1/2 tsp NC mixed herbs
1 cup breadcrumbs
NC sea salt to taste

Sauté mushrooms in water. Add remaining ingredients to this, and mix together.

Now spread half the roast mixture in flat baking-dish. Pour filling on top of this. Top with remainder of roast mixture. Bake for 30 minutes @ 180C. Serve with mushroom sauce, if you wish.

Brazil Nut Burgers (V)

Mix the ingredients for the nut roast and its stuffing together, and form into burgers. Pour cream over and bake @ 180C for 30 minutes. Delicious!

Potato and Mushroom Bake (V)

3 potatoes
2 onions
2 cups black mushrooms
1/2 cup cream
NC sea salt to taste
NC sweet basil to taste
NC thyme to taste
1/2 cup NC cashew nuts

Dice onions and mushrooms. Sauté onions, NC nuts and mushrooms in a little water. Cut potatoes into thin, flat, round sections. Place alternate layers of potatoes and mushroom/onion mix in baking-dish, seasoning each layer with salt, thyme and sweet basil. Top layer is to be potatoes. Pour cream over this. Cover and bake in pre-heated oven at 180C for 60 minutes, or until done.

Curried Eggs (V)

2 onions
6 hard-boiled eggs
2 Tbsp lemon juice
1 tsp NC honey
pinch saffron
NC flour to thicken
1 tsp NC cumin
1 tsp NC coriander
1/4 cup fresh danya (optional)
NC sea salt to taste
1/4 cup cream
NC Cayenne Pepper to taste

Slice onions thinly and sauté in saucepan in a little water. Stir in all remaining ingredients except eggs. Add enough water to make gravy. Thicken with a little flour. Shell eggs. Cut eggs into halves. Place eggs in gravy. Heat through in saucepan. Add cream to mixture. Serve over NC rice with baked banana, hot NC peanuts, NC coconut and salad.

Almond Loaf (V)

2 cups NC almonds
2 cups water
3 green onions
1/2 cup celery
2 tsp herbs for chicken
1/2 tsp NC thyme
1 tsp NC sweet basil
1/2 cup fresh parsley

Finely grind almonds. Chop onions, celery and parsley. Liquefy almonds with water in blender until very fine. Combine all ingredients and bake in a casserole dish for 1 hour at 190C. Serve plain or with gravy. Use left-overs for sandwiches or snackwiches. For economy, substitute 1 cup breadcrumbs for almonds.

Savory Onion and Rice Slice (V)

4 medium onions
1 cup cooked NC rice
1 cup white sauce
4 eggs
2 Tbsp parsley
1/2 tsp NC cumin
NC sea salt to taste
1/2 tsp NC coriander

Slice onions and sauté in a little water until tender. Mix with NC rice, parsley and seasonings. Beat egg-yolks and add to rice-mixture. Fold in stiffly beaten egg-whites. Place in flat casserole. Bake at 180C for 45 min.

Cottage Cheese and Pecan Loaf (V)

4 eggs beaten
1/4 cup chopped onion
1/2 cup chopped celery
1/2 cup NC pecans
2 1/2 slices breadcrumbs
1 cup milk
1 Tbsp parsley
1 1/4 cups cottage cheese
1/4 cup cream
NC sea salt to taste

Mix all ingredients together. Bake in loaf-pan or timbale cups at 180C for 40 min. or until done.

Asparagus and Onion Pie (V)

2 onions, chopped
1 cup sour cream
2 cups cooked asparagus
1 egg, beaten
NC sea salt to taste

Sauté onion in water. Add remaining ingredients. Add egg last, and pour into crust, or make little pastry cups. Bake at 220C for 20 minutes.

Holiday Nut Roast (V)

4 eggs
4 cups mashed potatoes
2 cups chopped, NC mixed nuts
2 medium, chopped onions
1 tsp NC Vitamite or Marmite
2 Tbsp cream
NC sea salt to taste

Sauté onions in a little water. Stir in beaten eggs, nuts, potatoes and salt. Pour mixture into baking-pans. Spread cream on top of loaf. Bake in moderate oven for 30 minutes.

Serve with the following sauce:- Chop 1 onion finely and sauté in water. Add 1 Tbsp flour and sauté until flour is dark brown. Add 1 cup NC vegetable stock and 1 tsp NC Vitamite or Marmite. Simmer until slightly thickened.

Spinach and Mushroom Loaf (V)

8 cups spinach, chopped
1/2 cup grated onion
3 large eggs
1 cup NC whole-wheat flour
1/2 cup breadcrumbs
NC sea salt to taste
3 Tbsp cream

Sauce:

2 cups mushrooms
2 Tbsp NC flour
1 cup whipped cream
2 Tbsp chopped chives
NC sea salt to taste

Cook spinach in a little boiling water for just 3 min. Remove and drain. In pan sauté onions in a little water and add to spinach. Beat eggs well and stir into spinach. Add flour, crumbs, cream and salt. Spoon mixture into loaf-pan and bake @ 180C for 50 min. For sauce, sauté mushrooms in a little water until tender. Stir in flour. Add remaining ingredients and cook until sauce thickens. When loaf is ready, slice and serve with sauce.

Pecan and Rice Patties (V)

1 cup NC brown rice
2 cups chopped NC pecans
2 eggs, slightly beaten
2 Tbsp chopped onion
1/4 tsp NC sage
NC sea salt to taste

Cook rice. Mix all ingredients together. Form into patties. Place in casserole, rubbed with cream, or in muffin tins. Bake @ 180C for 45 min.

Cottage Cheese and Walnut Loaf (V)

1/2 cup cottage cheese
1 cup breadcrumbs
1 cup chopped NC nuts
3/4 cup chopped celery
1/4 chopped onion
3 eggs beaten
1 Tbsp cream
1/2 tsp NC mixed herbs
NC sea salt to taste

Combine all ingredients. Place in casserole, rubbed with cream, or form into patties. Bake @ 180C for 45 – 60 min.

Spinach and Cottage Cheese Loaf (V)

2 Tbsp cream
2 Tbsp NC flour
NC sea salt to taste
1 cup evaporated milk
1 cup cottage cheese
1 cup spinach purée
4 eggs
1/2 cup fine breadcrumbs

Separate eggs. Beat whites. Mix cream, NC flour and NC sea salt in pan. Add milk and stir over low heat. Cook until thickened. Add cottage cheese, spinach purée, egg-yolk and crumbs. Fold in stiffly beaten egg-white and pour into casserole rubbed with cream. Bake @ 180C for 45 min. or until done.

Cashew Nut and Vegetable Roast (V)

1 medium, raw carrot
1 medium, raw potato
1 cup NC cashews
1/2 cup chopped onion
salt to taste
3 eggs beaten
3 Tbsp cream
1 tsp NC soy sauce
2 cups mushrooms
3 Tbsp chopped parsley

Chop carrot, potato, NC cashews and onion. Add remaining ingredients and mix well. Rub loaf-pan with cream. Place mixture in pan. Bake @ 180C for 60 minutes, or until done.

Asparagus and Creamed Eggs (V)

1 1/2 cups asparagus
4 hard-cooked eggs
2 slices NC whole-wheat bread
1 Tbsp minced parsley
3 Tbsp cream
1 Tbsp minced onion
3 Tbsp NC flour
2 cups milk
NC sea salt to taste

Cook asparagus, or use good tinned asparagus. Slice eggs. Toast bread and cut into small cubes. Prepare cream sauce by sautéing onions in water. Add NC flour, NC sea salt and cream. Stir in milk. Cook over low heat until thick. Add sliced eggs. Serve asparagus hot on toast cubes. Cover with eggs in cream sauce. Garnish with parsley.

Macaroni Cheese (N)

1 cup NC ww or soy macaroni
1 litre boiling water
1/2 tsp NC sea salt

Cook these ingredients for 15 minutes.

Cheese Sauce: Blend the following together:

1/2 cup NC cashews
2 tsp lemon juice
2 Tbsp pimientos
2 Tbsp food yeast
1/4 tsp onion powder
1 tsp NC sea salt
1/8 tsp NC garlic powder
1 1/2 cup water

Crumbs:

1/4 cup ww crumbs
1 Tbsp NC food (nutritional) yeast

While macaroni is cooking, combine cheese sauce ingredients in a blender, and blend until creamy. Drain macaroni, and pour cheese sauce over macaroni in casserole dish. Bake covered for 30 minutes on 350F. Place breadcrumbs over macaroni cheese and bake a further 15 minutes on low heat or until brown.

Note: Small bread cubes may be used instead of breadcrumbs.

Cabbage Casserole (V)

3 cups cabbage, shredded
1 cup water
3 eggs
1 cup milk
2 Tbsp NC flour
1 tsp NC fructose
1 tsp NC sea salt
1 cup soft breadcrumbs
3 Tbsp cream
1 onion, chopped

Bring cabbage and water to boil. Cook for 5 minutes. Drain well. Beat eggs slightly and add milk. Mix NC flour, NC sea salt and NC sugar together. Add to milk and egg mixture. Add cabbage and remaining ingredients. Mix well. Pour into greased loaf-pan. Bake at 200C for 30 minutes, or until done.

Spinach & Ricotta Pie (V)

Filling

1/4 cup cream
1 clove garlic crushed
1 bunch spinach chopped
1 cup ricotta cheese (grated)
1/4 cup mozzarella cheese
1/4 tsp NC ground cumin
NC sea salt to taste

Place garlic and spinach in pan and cook until tender in own liquid until it has evaporated. Mix spinach with remaining ingredients. Place filling in already prepared pastry and bake in preheated oven at 200^C for 30 minutes. (cottage cheese may be substituted)

Potato Nests (V)

1 onion finely chopped
3 medium potatoes cooked
a little milk
1 tbsp butter or cream
NC sea salt to taste
2 eggs
1/4 cup mozzarella cheese (optional)

Cook the onion in a little water until softened. Drain. Mash the potatoes with the milk, butter and seasoning. Add the onion and mix well. Divide the mixture into two and make “nests” on a greased baking sheet. Crack an egg into each nest. Sprinkle with the cheese if desired. Bake with or without the cheese at 200^C for 20 – 25 minutes or until the eggs are set.

Autumn Omelette (V)

6 large eggs
2 tbsp cream
1 medium onion thinly sliced
1/2 cup cottage cheese.
1tbsp chopped chives
1/2 tsp NC cayenne pepper
NC sea salt to taste
4 baby potatoes, boiled in their jackets, cooled and cut into matchsticks.

Preheat oven to 220^C. Beat eggs lightly, until blended. Pour cream into a round baking dish and arrange onion slices in base. Bake for 5 minutes. then remove from oven. onions should be slightly cooked). Place potatoes , cottage cheese and chives on top of onions and season. Reduce oven temperature to 200^C and pour eggs over potato mixture. Bake for about 15 – 20 minutes. or until eggs have puffed up and centre is set. Do not overcook. Remove, cool and serve cut in wedges.

Summer Vegetable Flan (F)

Pastry:

1 cup NC whole meal flour
2 tbsp butter or cream
1 egg lightly beaten
pinch NC sea salt
1 tbsp water

Filling:

1 tbsp butter or cream
2 onions chopped
1 tsp NC sweet basil
2 medium zucchini, sliced
10 lettuce leaves, sliced
3 eggs lightly beaten
1 cup sour cream
1/2 cup cottage or mozzarella
NC sea salt to taste

Pastry:- Mix flour, butter and egg with enough water to mix to a firm dough. Knead gently until smooth. cover; refrigerate for 30 minutes. Roll pastry large enough to line 23cm flan tin, trim edge. Bake at 200^C for 20 minutes. Cool.

Filling:- Sauté onions and basil in a little water until tender. Add zucchini and lettuce, stir over medium heat until vegetables are soft. cool. Combine eggs, cream and cheese in bowl; mix well. Spread lettuce mixture evenly over pastry. Gradually pour egg mixture over lettuce. Bake at 180^C for about 30 minutes or until set, stand for 5 minutes. before

Cottage Cheese Patties (V)

2 eggs, slightly beaten
1 cup breadcrumbs
1 cup NC oats to thicken
1 cup cottage cheese
1 large onion sautéed
1/2 tsp NC sage
savory salt to taste

Combine all ingredients and shape into patties. Place onto baking sheet. Pour cream over each patty. Bake in preheated oven at 200^C for 25 minutes, turning once until golden brown.

Oat Burgers (V)

2 cups water
1/4 tsp celery salt
1 1/2 cups NC oats
1/4 cup ground NC nuts
1/2 cup chopped onion
1/8 tsp NC garlic powder
1/4 tsp NC sage or Italian
NC sea salt to taste
Seasoning to Taste
1/2 cup grated raw potato
1 1/2 Tbsp NC soy sauce
2 tsp NC Coriander

Cook the onions in the water for about 2 minutes, then add the oats, cover and cook for about 10 minutes longer. Remove from the heat, stir in the other ingredients, then place spoonfuls on a baking pan onto which a little cream has been poured. Press down with a fork. Bake at 200^ C. for 30 minutes, or until a little crisp around the edges. Yield: 6 large burgers.

Crumbed Mushroom Cutlets (N)

800g Large black mushrooms
2 dsp NC Coriander (powdered)
Salt To Taste
3 Eggs – beaten with milk
2 dsp NC Brewer’s Yeast
1/2 tsp NC Cayenne Pepper
WW Bread Crumbs (3 slices)

Pour a little NC cold processed oil into a flat baking tray. In a separate dish mix all ingredients together except the egg and the mushrooms. Cut stems off mushrooms. Cut mushrooms in half horizontally. Dip mushrooms into beaten egg and then into breadcrumb mixture. Place in baking tray. Bake at 160ºC for 25 minutes. Turn and bake for a further 25 minutes.

Nutty Potato Patties

1/4 cup fresh cream
1 tsp NC sage
150ml NC Sesame Oil
1 cup bread crumbs
4 potatoes
1 cup NC Cashew Nuts

Mix cream and bread crumbs – add mashed potatoes and mix. Chop Nuts finely. Mix in oil, nuts and sage. Form into patties. Bake at 180ºC for 45 minutes

Eggplant Asiana (F)

2 medium egg plant
2 Eggs
2 dsp Milk
1 Cup Tomato Gravy/Sauce
1 Cup Mozzarella Cheese
NC Sesame Oil
WW Bread Crumbs (2 slices)
1 dsp NC Brewer’s Yeast
1 dsp NC Ground Coriander
1/4 tsp NC Cayenne Pepper
1/4 tsp NC sea salt

Grate Mozzarella. Peel & thinly slice eggplant. In one bowl whisk eggs with milk. In another bowl place bread crumbs and all dry ingredients (right column) and mix together. Now dip eggplant slices in egg mixture and then in bread crumb mixture and place these on an oiled baking sheet. Bake at 160ºC until golden brown. Remove from oven and pour tomato gravy over eggplant. Sprinkle with cheese. Return eggplant to oven and bake for a further 15 minutes.

Almond Oat Burgers (N)

1 cup NC almonds
1 tsp NC sage
½ cup NC sesame oil
NC sea salt to taste
2 cups NC oats
1 cup ww bread crumbs

Mix cream and bread crumbs. Mash Potatoes. Beat in oil and sage. Bake at 180ºC for 45 minutes

Tofu Oatmeal Patties (V)

2 c NC Tofu
½ c finely chopped celery
½ c finely chopped onion
2 dsp NC Brewer’s Yeast
NC sea salt To Taste
2 c Cooked NC Oatmeal
1 T NC Soya Flour
3 T Corn Flour
1 dsp NC ground coriander
Combine all ingredients. Form into patties. Bake on cookie sheet at 180ºC, turning once. Bake for 40 minutes. Makes 15-20 patties. (GLMP)

Cabbage Potato Casserole (V)

1 onion chopped
1 medium cabbage diced
2 tbsp NC Brewer’s Yeast
½ tsp NC Cayenne Pepper
1/2 cup fresh cream
3 potatoes cubed
1 large red pepper slithered
NC sea salt to taste
NC Sesame Oil to taste

Mix all ingredients together. Do not add water. Bake in a glass casserole dish at 180ºC for 1 hour or until potato is tender. Mix through after 30 minutes. (SM)

Eggplant Loaf (F)

2 cups eggplant
1 cup cottage cheese
1 cup breadcrumbs
2 Tbsp grated tomato
2 Tbsp cream
2 eggs, beaten
1 cup milk
1 tsp NC soy sauce
NC salt to taste
Peel, dice and cook egg-plant. Add beaten egg, milk and salt to egg-plant. Add cottage or cream cheese and blend well. Add cream to crumbs, grated tomato and soy sauce and mix well. Combine all ingredients. Bake in casserole @ 180C for 50 – 60 min., or until set and slightly browned.

Eggplant and Tomato Soufflé (F)

2 small eggplants
1 cup sour cream
2 Tbsp NC flour
NC salt to taste
3 cups chopped tomatoes
1 Tbsp NC honey
1 tsp NC paprika
1/2 cup NC cashews (optional)

Peel egg-plant and cube. Sauté egg-plant and tomatoes in saucepan. Cover and cook on low heat until egg-plant is tender. Blend flour with sour cream and honey and add to egg-plant mixture. Simmer on very low heat till thick. Season with salt and paprika. Serve over rice or spoon into pastry cups and bake for twenty minutes @ 180C.

Hawaiian Bean Casserole (F)

1 1/2 cup NC butter beans
6 slices egg-plant
NC salt to taste
6 slices pineapple
1 Tbsp NC honey

Cook NC butter beans. Haricot beans may be used. Place egg-plant slices in casserole, then 4 pineapple slices. Then pour beans over this. Liquidize 2 slices of pineapple in the bean sauce and add 1 Tbsp NC honey. Pour into casserole and bake @ 180C for 45 min.

Lentil and Walnut Loaf (F)

1/2 cup mushrooms
1/2 cup breadcrumbs
1 1/2 Tbsp NC flour
1 NC bay leaf, crushed
NC salt to taste
2 Tbsp cream
1 cup NC lentils
1/2 cup chopped NC walnuts
3/4 cup tomato sauce

Cook NC lentils and purée. Chop mushrooms. Combine all ingredients, reserving bay leaf. Pour into casserole, rubbed with cream. Sprinkle with NC bay leaf. Bake @ 190C for 45 min. Serve with gravy. May also be formed into patties, pouring cream over and baking.

Stuffed Egg-Plant with Nuts and Eggs (F)

1 large egg-plant
1/2 cup chopped NC pecans
1/2 tsp NC mixed herbs
1 egg, slightly beaten
2 Tbsp cream
1 1/2 cups breadcrumbs
1 Tbsp chopped parsley
NC salt to taste

Boil egg-plant, without removing peel, in salted water for 15 min. Remove from water, cut in halves crosswise. Scoop out centers, leaving shells 1.25 cm thick. Chop pulp fine. Add 1 cup breadcrumbs, nuts and seasoning. Mix. Stir in egg. Mix 1/2 cup crumbs with cream. Place egg-plant shells in casserole, fill with mixture and sprinkle with crumbs. Bake @ 190C for 45 min.

Lentil Almond Patties (F)

2 cups NC lentils
1 cup breadcrumbs
NC salt to taste
1/2 cup NC sunflower seeds
1 tsp NC mixed herbs
1/2 cup NC almonds

Cook NC lentils and mash. Grind NC almonds and NC sunflower seeds. Combine all ingredients and form into patties. Pour a little cream over each Pattie. Bake in oven at 220C for half an hour, or as required.

Lentil Nut Loaf (F)

3 cups NC lentils
1 tsp NC sage
1 Tbsp NC Soya sauce
1/2 tsp NC celery salt
1 tsp NC salt
1/2 cup breadcrumbs
1 1/2 cups NC raw pecans
4 Tbsp (sour) cream
1/2 cup NC sunflower seeds

Chop NC pecans. Cook lentils till soft. Put through mincing machine. Put sunflower seeds through mincer. Mix all ingredients together well. Bake in non-stick loaf pan or dish for one hour at 180C.

Savory Lentils (F)

Preparation: Soak 4 cups lentils overnight in 6 cups water. Boil on low heat till soft.

1/4 tsp saffron
1/2 tsp fennel leaves
salt to taste
1 tsp cumin
1 NC Brewer’s Yeast (optional)
1 tsp coriander
1 Tbsp NC Soya sauce
1 tsp NC Vitamite or Marmite

If you do not have Vitamite or Marmite, then use an extra Tbsp Soya sauce. Add above ingredients to cooked lentils (do not drain off water). Simmer on low heat for half an hour. Serve on brown rice, whole-wheat spaghetti, sorghum or cooked whole-wheat berries. Use as a filling for small, whole-wheat pastry pies.

Bean Stew (F)

Follow recipe for Savory Lentils, but substitute beans for lentils and include fennel.

Basic Burger/Sausage Recipe (F)

The following is a basic idea for a vegetarian sausage or burger. The recipe may be varied for taste and texture.

1 cup NC broad beans
1 egg-plant
1 Tbsp NC Soya Sauce
2 tsp NC mixed herbs
1 Tbsp chopped parsley
1/2 tsp NC sweet basil
1 cup NC raw peanuts (optional)
1 cup breadcrumbs
1 cup NC whole wheat
1 tsp NC Vitamite or Marmite
1 tomato
2 tsp NC coriander
NC Salt to taste
1/4 cup sour cream

You may use 2 peaches in place of egg-plant. Soak beans and wheat overnight. Replace water and bring to boil. Switch off heat and leave to soak overnight. In the morning cook until beans are tender and wheat is nice and swollen. Dice tomato and egg-plant (or peach) and cook in a little water. Mix all ingredients together in large bowl. Put through mincer and form into sausage or burger shapes. Bake at 220C for 45 minutes. Excellent with scrambled egg and grilled tomato. For a tasty variation, top with Tomato Gravy before baking.

Egg-Plant Steaks (F)

Required amount of egg-plant
1 tsp salt
1 Tbsp NC Soya sauce
breadcrumbs
1 tomato
1 green pepper
eggs

Prepare savory broth by cooking tomato, green pepper, Soya sauce and salt together till saucy. Slice egg-plant into steaks, about 6 mm thick. Boil egg-plant in broth for 15 minutes or so – do not allow egg-plant to become too soft. Remove steaks from broth. Dip in well-beaten egg. Dip in breadcrumbs. Place in non-stick baking-tray. Pour broth over steaks. Bake for 1/2 hour at 180C

Egg-Plant Slithers (F)

2 egg-plants
1 cup breadcrumbs

Batter Mix

1 tsp NC Vitamite or Marmite
2 tsp NC Soya sauce
1 tsp NC salt
1/4 to 1/2 cup NC ww flour
1/2 tsp NC mixed herbs
2 eggs

Mix batter ingredients together. Slice egg-plant as thin as possible (2mm). Steam until softish – yet still firm. Dip into batter, then into breadcrumbs. Lay in large non-stick baking-tray. Pour a little cream over this. Bake for 30 minutes at 200C or until well-browned.

Savory Egg-Plant (F)

1 large egg-plant
breadcrumbs
4 tomatoes
1 Tbsp cream
NC salt to taste
NC whole-wheat flour
1 green or red pepper
NC herbs to taste
1 egg, beaten

Chop tomatoes and green pepper. Peel egg-plant. Slice egg-plant into steaks, about 6 mm thick. Sprinkle with whole-wheat flour. Dip into seasoned well-beaten egg then into breadcrumbs. Place in bottom of baking-tray. Sprinkle with salt to taste. Sauté tomato and green pepper together in a little water until tender. Liquidize with cream and pour over egg-plant steaks. Bake at 220C for 30 minutes.

Walnut-Oat Burgers (F)

1 cup NC oats
1 cup chopped tomato
NC salt to taste
1/2 tsp NC mixed herbs
1/2 tsp NC sage or thyme
1 cup chopped NC walnuts
1/4 tsp NC coriander
1 cup breadcrumbs

Mix all ingredients together well. Add sufficient hot water to bind burgers. Form into burger shapes. Pour a little cream over each burger. Bake @ 220C for 30 minutes in pre-heated oven. Pour tomato/pepper gravy over burgers before baking (optional).

Savory Lentils No.2 (F)

3 cups NC lentils
1 tsp NC mixed herbs
sprinkling saffron
NC salt to taste
1 cup chopped danya
4 tsp NC coriander
4 tsp NC cumin
3 cloves garlic
1/2 cup cream

Cook lentils in water until soft. Add all seasoning to lentils while there is still some water in pot. Mix through well and cook for 30 minutes. Now add danya, and a little water if necessary, mix well, and cook for further 15 minutes. Add cream. Serve over rice or with corn-meal. Excellent, served with oven-baked banana.

Brinjal Omelette (Fish-like Flavor) (F)

1 large brinjal
NC salt to taste
cream
5 eggs
1 tsp NC thyme
garlic (optional)

Cut brinjal into 6 mm cubes. Sauté on low heat until tender. Beat eggs well. Add thyme, cream and salt to eggs. Pour brinjal into baking tray. Pour egg-mixture over brinjal. Bake @ 180C, until firm to the touch.

Pecan Rice Loaf (F)

2 cups NC pecan nuts
1/2 cup green pepper
1 cup ww breadcrumbs
1 cup NC brown rice
1 tsp NC salt

Chop pecan nuts and green pepper. Cook rice. Blend this into a smooth mixture. Add milk if necessary. Now mix in the following:-

2 Tbsp cream
1 beaten egg
3 Tbsp NC whole-wheat flour
1/2 cup milk

Pour mixture into non-stick loaf pan and bake in pre-heated oven @ 180C for 1/2 hr.

Savoury Slice (F)

Filling

8 tomatoes – cubed
3 small brinjals, cubed
2 cloves crushed garlic
4 green peppers
2 cups black mushrooms

Chop green peppers and mushrooms. Cook all above ingredients together over low heat till soft. Do not add water. To this, add the following and cook for another 10 minutes:

1 tsp tarragon
1 tsp NC coriander
1/4 cup cream (optional)
1 Tbsp NC soya sauce
1 tsp NC sweet basil
1 tsp NC mixed herbs
1 tsp NC cumin
NC salt to taste

Pastry

3 cups NC ww flour
1 cup cream
1 egg

Mix through well and knead till dough forms soft texture. Add water as needed. Roll out on flat surface to desired size. Press pastry into flat non-stick baking-tray and shape up the sides of tray. Pour filling into pastry. Bake @ 180C for +/- 40 minutes.

Brinjal Supreme (F)

2 med. sized brinjals
breadcrumbs
2 eggs, beaten

Sauce Mix:

2 cups orange juice
1 Tbsp lemon juice
1 Tbsp NC honey
pinch of saffron
NC salt to taste
1/2 cup NC raisins
1 cup pineapple
1/4 tsp NC coriander
a little NC ww flour

Grate pineapple and stew in a little water. Heat sauce ingredients together and thicken with ww flour. Slice brinjal thinly. Dip in beaten egg and breadcrumbs. Layer in flat baking-pan. Pour sauce-mixture over this. Bake for 40 minutes @ 180C. (Instead of the above sauce you may top the brinjal with Tomato Gravy and then bake as above – this is delicious)

Cauliflower -Tomato Surprise (F)

1 small cauliflower
3 large, ripe tomatoes
2 Tbsp NC flour
1 cup breadcrumbs
2 Tbsp cream
2 cups milk
NC salt to taste

You may use crumbled Weetbix in place of breadcrumbs. Boil cauliflower until firm but tender. Break into florets. Dice tomatoes. Make a white sauce by mixing flour, cream, salt and milk together. Mix cauliflower and diced tomatoes together and place in baking-dish. Pour white sauce over cauliflower. Sprinkle breadcrumbs over this. Bake in pre-heated oven at 180C for 30 minutes.

French Fun Snack (F)

Place 4 thick slices bread in oven and leave overnight to dry.

2 cup water
1/2 cup NC raw cashews
1/2 cup shredded NC coconut
1/4 tsp NC vanilla (optional)
1/2 cup NC dates
NC salt to taste
2 bananas

Blend together all above ingredients except bread. Add more water if necessary. Place bread in flat tray. Pour blend over this. Bake @ 180C for half an hour.

Egg and Tomato Creole (F)

STEP 1: Tomato Mix:
6 tomatoes
1 tsp NC honey
1/2 tsp NC coriander
NC salt to taste
1/2 tsp NC mixed herbs
1/2 tsp NC cumin
NC ww flour to thicken

Chop tomatoes and cook in pan in own liquid. Add remaining ingredients, cover and cook till soft. Thicken with flour. Spread at bottom of baking-dish.

STEP 2: Batter
7 eggs
2 tsp NC thyme
1/2 cup cream
2 cups breadcrumbs
NC salt to taste

Break 6 eggs into bowl. Add 2 tsp thyme and salt to taste. Beat till light and frothy. Scramble in a non-stick frying-pan over low heat. Place scrambled egg in tomato-mixture. Mix breadcrumbs with cream and sprinkle over top of mixture. Bake @ 200C for 30 minutes.

Chunky Casserole (F)

2 med. brinjals
1/2 med. cauliflower
2 small green peppers
1/2 cup NC (cashew) nuts
1/4 cup cream salt to taste
2 cups mushrooms
2 cups green beans
5 ripe tomatoes
2 tsp NC mixed herbs
1 Tbsp NC honey

Chop brinjals, mushrooms, cauliflower, green peppers, green beans and mix together. Place in casserole. Liquidize tomatoes with cream, honey, salt and herbs. Pour over chopped ingredients. Cover and bake <R>@ 200C for one and a half hours. Serve over brown rice or whole wheat. This dish is far more tasty with home-grown tomatoes.

Lentil Rissoles (F)

1 cup NC brown lentils
2 cups water
2 Tbsp cream
1 large tomato
1 cup ww breadcrumbs
1 egg
2 cloves garlic
1 cup mushrooms salt to taste
2 tsp lemon juice
1/2 tsp fennel leaves
Cream

Soak lentils overnight. Cook until tender. Finely chop mushrooms, tomato, fennel leaves and garlic. Mix all ingredients together well. Form into rissoles. Sprinkle cream over each rissole. Place on non-stick baking-tray. Bake @ 190C for 30 minutes. Do not allow to become dry.

Rainbow Burgers (F)

2 cups fresh peas
1/2 cup chopped NC nuts
1 cup breadcrumbs
1 tsp NC rosemary
2 Tbsp cream
2 eggs
3 tomatoes
Liquidize nuts and tomatoes together. Add a little water, only if necessary. Mash peas. Mix all ingredients together. Form into burger-shapes. Place in non-stick baking-tray. Baste each burger with a little cream. Bake @ 180C for 35 min.

Peanut Butter Burgers (F)

1 cup water
2 cups tomatoes
2/3 cup NC peanut butter
NC salt to taste
2 Tbsp thickening
2 cups dry breadcrumbs
1/2 tsp NC sage
NC onion salt to taste

Mix water, tomatoes, peanut butter and thickening in blender. Pour into breadcrumbs. Add flavorings. Mix well. Spoon burger-sized patties into flat pan. Pour a little cream over burgers. Bake @ 200C for <R>45 minutes. Turn once. (Can be baked as a loaf in a loaf pan and then sliced. Tasty on sandwiches or with salads.)

Egg-Plant Soufflé (F)

2 medium egg-plants
3 Tbsp cream
2 Tbsp NC ww flour
3 bananas
2 cups ww breadcrumbs
NC salt to taste
1 cup milk
4 eggs
1 tsp NC mixed herbs
1 cup NC raisins

Slice the egg-plants in half lengthwise, and place cut-side down on the baking-dish. Bake @ 230C for 20 minutes until skin shrivels. Remove the skin and mash the pulp. Mash the bananas. Baste a glass baking-dish with a little cream. Mix breadcrumbs, raisins and cream together, and place half of breadcrumb-mix in bottom of baking-dish. Keep breadcrumb-mix to one side. Mix egg-plant and remaining ingredients together. Lay mixture on top of breadcrumb-mix. Top with remaining breadcrumb- mix. Pour a little cream over this. Bake @ 190C for 35-45 minutes.

Savory Country Cups (F)

2 cups mushrooms
2 cups tomatoes
1 1/2 cups chopped green peppers
1 tsp NC Vitamite or Marmite or NC Soya sauce
2 Tbsp cream
1 tsp NC honey or NC fructose
NC salt to taste
1/2 cup NC (cashew) nuts
1 dsp NC flour to thicken
1 1/2 onions chopped

Finely chop nuts. Blend together with 1 cup water and a little flour. Chop mushrooms, tomatoes, green peppers and onion. Combine all ingredients and cook together over low heat for 20 minutes. Line baking cups with Farmhouse Pastry. Fill with above filling. Bake @ 220C for 25 minutes.

Savory Country Cups – Dairy-Free (F)

1 1/2 cups chopped onion
2 cups chopped tomatoes
1 1/2 cups chopped green pepper
1 tsp NC fructose
1/2 cup NC cashews
1 dsp corn flour
NC salt to taste

Cook onions, tomatoes and green pepper until tender. Finely chop nuts. Blend together with 1 cup water and corn flour. Combine all ingredients and cook over low heat until thickened. Use as filling for pies or serve with mash and rice.

Tender Bits (F)

2 large brinjals
1/2 cup cream
1 tsp NC mixed herbs
1/2 cup NC (cashew) nuts
NC salt to taste

Cut brinjal into chip-sized pieces. Place in casserole dish. Mix all ingredients together, getting brinjal pieces well-covered in cream. Bake @ 200C for 1 hour, or until brinjal is soft and tender. Mix through every 20 minutes while baking. Note that brinjal shrinks significantly and it changes color. Sprinkle with lemon juice. Serve with brown rice, tomato salad, and avocado.

Mung Bean Curry (F)

1 1/2 cups NC mung beans
1 onion chopped
1 tomato chopped
1 tsp crushed garlic
1 tsp NC cumin
1 tsp NC coriander
1 tsp NC cayenne pepper
pinch saffron for coloring
NC salt to taste
1/4 cup cream
2 tsp NC curry powder

Wash and soak mung beans. Cook until soft. Sauté onions in a little water until tender. Add tomato and seasonings and gently cook till tomato is blended. Add this to mung beans and mix well. Garnish with fresh danya if desired.

Lentil Hot Pot (F)

3/4 cup NC lentils
1/2 tsp NC sweet basil
1/2 tsp NC mixed herbs
5 tomatoes chopped
1 tsp NC fructose
NC salt to taste
2 medium onions, chopped
4 tbsp cream
2 tbsp tomato gravy
1/2 tsp NC cayenne pepper
2/3 cup sour cream.

Wash and soak lentils. Add the herbs and simmer with the lentils in the cooking water until tender. Sauté the onion in a little water until soft. Add the lentils and all the other ingredients apart from sour cream. Simmer for 15 minutes until thickened and pour into a greased ovenproof dish. Bake in a preheated oven at 190^C for about 20 minutes. Cover with sour cream before serving.

Corn Fritters & Minted Sour Cream (F)

1 cup NC whole meal flour
4 tsp NC curry powder
2 eggs lightly beaten
NC salt to taste
3/4 cup milk
1 medium onion grated
1 can corn kernels drained

Mix flour and curry powder in a mixing bowl, gradually stir in combined eggs and milk, mix to a smooth batter. Cover, stand for 30 minutes. Stir in onion and corn and salt to taste. Form into fritters. Place in baking tray with cream and bake at 180^C until golden brown turning once. Serve with minted sour cream.

Minted Sour Cream

1 cup sour cream
1 tbsp chopped fresh mint

Combine sour cream and mint in small bowl. Mix well.

Tomato & Pepper Quiche (F)

Crust

1 cup NC whole meal flour
pinch NC salt
1/4 cup butter or cream
a little cold water to mix

Filling

1 onion finely chopped
1/2 green pepper sliced
2 tomatoes sliced
2 tbsp cottage or mozzarella cheese
1/2 red pepper sliced
3 eggs
1 1/4 cups cream
savory salt to taste

Mix flour and salt together. Rub butter or cream into flour until mixture resembles fine breadcrumbs. Add the water and mix until a smooth dough is formed. Roll out to line an 8 inch pie dish. Bake at 350^C for 15 minutes. Remove from oven. Meanwhile sauté onion and peppers until just softened. Add salt to taste. Arrange the onion and pepper on the bottom of the dough followed by the sliced tomatoes. Beat the eggs, and add the cream and seasoning. Pour over the vegetables and sprinkle the cheese on top. Return to oven for 30 minutes until risen and golden brown on top.

Lentil Delight (F)

3 cups NC mung beans
2 onions chopped
2 tomatoes chopped
4 tsp NC choice powder
1/2 cup cream
1 tsp crushed garlic
1 tsp NC ground cumin
2 tsp NC coriander
NC salt to taste

Wash and soak mung beans. Cook until tender. Sauté onions in a little water until tender. Add tomatoes and seasonings and gently cook till tomato is blended. Add this to mung beans and simmer for 10 minutes on low heat.

Variations (Some Ideas)

Egg-plant Shell: Slice the egg-plant in half lengthwise, and sprinkle the cut sides with a little salt. Leave for about 30 minutes. Rinse well under running water. Scoop out the pulp, leaving a little to support the skin. Fill the shell with the mixture and bake accordingly.

Zucchini or tomato shell: Simply scoop out the middle of the fruit, leaving sufficient pulp to support the shell. Mix the pulp with the basic ingredients, and fill the shell with the mix. Bake accordingly.

Cabbage Roll ups: Place the cabbage in boiling, salted water for about 5 minutes, just long enough to soften the leaves. Separate the leaves and wash carefully under running, cold water. Place appropriate amount of filling in centre of each leaf and roll up carefully, closing the sides well. A toothpick may be used to secure loose end. Now bake according to recipe instructions.

In order to get an “acceptable” product you will probably have to replace half of the pastry flour with white flour.

We would welcome your feedback – as well as any of your own recipes that we might add to this page.

Home Made Fettuccini

600 g NC whole wheat pastry flour
250 mil cold water
1 Tbsp NC sea salt

Place flour in a large mixing bowl. Make a hole in the middle of the flour. Pour water into hole and add salt. Mix into a smooth paste. Cover with a wet cloth and allow to stand for 30 minutes. Dust a clean work surface with flour and roll out dough until it is 2mm thick. Cut strips of 1 cm width (or thinner strips for spaghetti). Dry thoroughly in the sun or leave in oven at 100^C until dry. Use as required. Store in a brown paper bag for best results.

Soya Fettuccini

2 1/3 cups NC whole wheat pastry flour
1/4 cup NC soya flour
1 cup warm water

Follow procedure for Home Made Fettuccine

Lasagna

1 1/2 cups NC whole wheat pastry flour
1/2 cup white flour
1 cup warm water

Follow procedure for Home Made Fettuccine, but cut strips 4 cm wide and 12 cm long.

Chips and Roast Potatoes (V)

Peel potatoes and cut as desired (chip or halve). Parboil until almost done. Place your chipped or halved potatoes in the tray and pour a little cream or NC Sesame Oil over them. You do not have to use a lot of cream or oil. Salt and bake in a preheated oven at 220C. When brown on top, turn and continue baking. In the right oven, especially one with a thermo-fan, these are terrific, and perfectly healthy.

Braised Potato (V)

6 potatoes
2 onions
1/4 cup cream

Cube potatoes. Chop onions. Mix potatoes and onion together and place in covered casserole. Pour cream over mixture. Cover and bake @ 240C until done (+/- 60-90 min., depending on oven). Adding shredded cabbage to the above recipe makes a tasty alternative.

Stuffed, Baked Potato (V)

3 onions, chopped
2 cloves garlic
1 1/2 cups milk
1/2 cup cream
6 medium potatoes
salt

Scrub potatoes and bake until cooked. Cut in half. Scoop out most of inside. Sauté onions and garlic in a little water. Reduce heat and add milk and cream to this. Thicken with corn-flour or rice-polish. Add scooped-out potato to this and mix together. Salt to taste. Place filling back into potato-shells. Place in baking-tray and grill until slightly browned on top.

Hawaiian Potatoes (V)

6 potatoes
6 bananas
NC sea salt to taste
1 cup milk

Scrub potatoes. Bake in skin until almost done. Cut in halves. Scoop out most of inside of potatoes. Peel bananas and mash. Mix in with scooped-out potato and milk. Add salt to taste. Put banana/potato mixture back into shells and bake @ 180C for half an hour.

Potato-Cream Bake (V)

6 medium potatoes
1 onion
1 cup sour cream
NC sea salt to taste
3 eggs
1/2 tsp NC rosemary
garlic (optional)

Boil potatoes in salted water until almost cooked. Allow to cool. Peel potatoes. Slice and place in large flat baking-tray. Sprinkle grated onion over potatoes. Blend together cream, eggs, salt and herbs. Pour over potatoes and bake @ 180C for 35 minutes.

Stuffed Potatoes (V)

6 large potatoes
1 cup sour cream
2 chopped onions
garlic, if desired
NC sea salt to taste

Sauté onions in water. Boil or bake potatoes in skins. When tender, cut in halves lengthwise. Scoop out inside of potatoes leaving 6 mm outer layer. Mash the inside of the potatoes and mix in sautéed onions, sour cream and seasonings. Refill potato shells with mixture and bake a few minutes before serving.

Creamed Onion (V)

3 onions
1/2 tsp tarragon
2 Tbsp cream
1/4 tsp NC sea salt
2 cups water

Chop onions. Boil until soft, and until most of the water has evaporated. Reduce heat to lowest setting. Add cream, tarragon and salt. Simmer for a further 10 minutes.

Potato Ideas (V)

1) Sauté chopped onion in a little water. When browned, add potatoes and fresh cream. Toss lightly.
2) Potato Savoury. Wash well, 6 large potatoes and bake in their skins. Split in half, lengthwise. Remove soft insides carefully and mash with cream, salt and chopped parsley. Beat 2 egg-yolks and mix in. Finally, add the stiffly beaten egg-whites. Spoon back into skins and brown under grill until golden brown.
3) Potato and Mushroom Scallop. Place alternate layers of the following in a dish: 3 potatoes, cut into rounds, but not too thinly; 2 onions, cut into rings; 1 cup mushrooms; 1/2 cup cream. Finish with a layer of potatoes. Pour cream over, cover and bake at 180C until potatoes are done.
4) Potato Latkes. Grate 3 large potatoes. Drain off liquid. Add 1 chopped onion, 1 Tbsp flour, 1 Tbsp parsley, 1 beaten egg and salt to taste. Place spoonfuls on baking-tray and pour cream over. Bake until crisp and brown.

Broccoli and Nut Pie (V)

1 small broccoli
1 cup chopped NC nuts
1 onion
2 cups white sauce
NC sea salt to taste

Cook broccoli. Sauté onion in water. Break off broccoli florets and mix together with onion, salt and nuts. Place in pie-dish. Pour white sauce over this. Serve as is, or top with mashed potato or savoury breadcrumbs. Bake at 180C for 30 minutes.

Cauliflower Casserole (V)

1 large cauliflower
1 tsp lemon juice
1 1/4 tsp NC sea salt
1/2 cup ww breadcrumbs
1/4 cup cream
2 hard-boiled eggs
2 Tbsp chopped parsley

Break cauliflower into florets. Cook in boiling water with salt and lemon juice 15 – 20 min., until just tender. Mash eggs. Toast breadcrumbs in pan, remove from heat and add cream, chopped eggs, parsley and salt. Arrange cauliflower in serving dish. Sprinkle breadcrumb mixture over hot cauliflower and serve.

Creamed Spinach With Eggs (V)

2 Tbsp cream
2 Tbsp NC flour
NC sea salt to taste
1 cup milk
3 cups spinach
3 hard-boiled eggs

Cook and season spinach. Prepare white sauce by blending cream and flour in saucepan. Stir in milk, until thickened. Place hot spinach in serving dish and pour cream sauce over it. Slice hard-boiled eggs over top.

Spinach Soufflé (V)

3 cups cooked spinach
3 eggs
1/2 cup milk
1/2 tsp NC paprika
NC sea salt to taste
1 tsp NC mixed herbs

Chop spinach and cook. Set aside. Add salt, eggs, paprika and herbs to milk. Beat well. Add to cooked spinach and mix. Bake @ 220C for 30 minutes.

Spinach Dior (V)

3 cups chopped spinach
2 cups chopped mushrooms
4 eggs
NC sea salt to taste
1/2 cup cream
1 finely chopped onion
1 tsp NC mixed herbs

Mix spinach, mushrooms and onion together. Place in casserole. Beat eggs with cream, salt and herbs. Pour over main ingredients. Bake @ 180C for 25 minutes, or until egg is set. Decorate with parsley and/or sliced hard-boiled egg.

Dutch Cabbage (V)

1 small cabbage
2 eggs
1/2 cup milk
2 Tbsp cream
NC sea salt to taste

Chop cabbage and cook. Beat eggs, add milk, cream and salt. Pour over cooked cabbage. Bake @ 180C for 30 min., or until set.

Sweet and Sour Cabbage (V)

1 cup sour cream
6 cups shredded cabbage
1/2 cup water
1 tsp NC sea salt
1 Tbsp chopped onion
1 egg, beaten
1 tsp NC honey
1/2 tsp NC paprika

Combine cabbage, salt, onion and water in saucepan. Cover and bring to boil quickly, reduce heat and cook for 5 min. Combine remaining ingredients and cook over low heat until thickened. Pour over cooked cabbage and serve.

Cauliflower With Almonds (N)

1 medium cauliflower
1 cup breadcrumbs
1/4 cup cream
1 clove garlic, crushed
1/2 cup slivered NC almonds
NC sea salt to taste

Cook cauliflower. Brown crumbs in dry pan until brown. Add cream, almonds and garlic. Mix well and sprinkle over hot cauliflower. Add salt, mix and serve.

Rice Ideas

1) Grate a little lemon-rind over rice, just before serving. Gives flavour and a pleasant
aroma. (F)
2) Sprinkle 1 tsp of NC poppy seeds into NC rice. It looks interesting and appetizing. (N)
3) Add some chopped, sautéed onion and chopped hard-boiled egg, for a savoury taste. (V)
4) Chopped tomato with a pinch of NC sweet basil, gives rice a tangy taste. (F)

Chinese Rice (V)

To 2 cups cooked NC rice,
add 1 chopped sautéed onion and garlic,
2 scrambled eggs and
1 tsp NC Vitamite or Marmite.

Serve hot.

Cabbage:- (V)

1) Pour over, a white sauce to which you have added coriander to taste, as well as a pinch of saffron. Brown under grill before serving.

Carrots (V)

1) Cook with sliced onions, and cover with a parsley sauce.
2) Make a glaze of cream and NC honey, and dip carrots into it. Sprinkle with either slivered NC almonds, or parsley.

Gem Squash (F)

1) Remove pips, and cut in half. Pour into halves, a little orange juice and rind. Salt to taste. Bake in oven until tender.
2) Remove pulp. Blend together with few cashew nuts, salt and cream. Replace in skin.
3) Remove pulp. Mash with salt. Mix in some pine kernels. Put back in skin.

Hawaiian Baked Rice (F)

1 1/2 cups uncooked NC rice
2 cups water
1 cup grated pineapple
1/2 cup pine juice
1/4 cup NC honey
3 Tbsp thick cream
2 tsp grated lemon-rind
1 tsp lemon juice
2 tsp NC sea salt

Drain pineapple. Cook rice in water and pineapple juice until tender, and until liquid is absorbed. Add all ingredients, and stir in with fork. Rub casserole with cream, and place mixture in. Bake @ 190C for 15 – 20 min. This can be a main course, served with an avocado and cucumber salad.

Green Rice (F)

1/4 cup chopped parsley
1/4 cup fine NC almonds
1/2 cup green pepper
1 cup uncooked NC rice
NC sea salt to taste
2 cups water
1/4 cup cream

You may use green peas in place of parsley. Finely chop green pepper. Mix all together in casserole, cover with lid and bake at 180C for 45 min. or until liquid is absorbed and rice cooked.

Rice Salad (F)

2 cups cooked NC rice
2 cubed tomatoes
3/4 cup cubed cucumber
1/2 cup cooked peas

Mix well and season to taste. Toss in a dressing of 1 Tbsp lemon juice, 2 Tbsp cream, 1 tsp honey and a pinch of paprika.

Riz Au Lait (F)

1/4 cup NC cashew nuts
1/2 cup NC dates
4 apricots
water, as required for desired consistency

Blend together, and pour over cooked, brown rice. Bake together for 1/2 hour @ 180C.

Corn on the Cob (F)

A meal of corn on the cob can be just as enjoyable as ever without margarine or butter. Try some of the following spreads:-

1) Avocado, mashed with a little salt water
2) Avocado, blended with a few NC dates and a little cream
3) Avocado, blended with cream
4) Nut or Soya Butter
5) Whipped cream
6) Corn butter (see p. 102)

Once cooked, you may wish to place corn under the griller and to slightly toast them. Turn when browned on one side.

Green beans (F)

1) Sauté mushrooms and NC almonds together. Add green beans and toss in some fresh cream and garlic.

Creamed Green Beans (F)

Having boiled your beans till tender, remove from heat and add a little cream and salt and mix through. Delicious.

Sugar “is a prime ingredient in countless substances that we eat and drink, from cereal to soup, from cola to coffee. Consumed at the rate of one hundred pounds for every American every year, it’s addictive . . . and [is] responsible for modern plagues ranging from depression to coronary thrombosis.” (William Dufty, Sugar Blues, Back Cover)

According to Dr Boris Chaitow, founding/director of the famed High Rustenburg Hydro, `Sugar by its very nature and its function in the system, constitutes one of the most damaging of the so-called foods modern society imposes on itself. It is highly concentrated, taken out of its context, and above all inflicts on the poor pancreas a burden which is eventually responsible for two of society’s serious physical stresses, namely diabetes and hypoglycemia.’ (Dr. Boris Chaitow, My Healing Secrets, p.67)

With all that is known about sugar, and its deleterious effects on the human system, it is surprising that so many children are still given free reign when it comes to sweets and cold drinks – and it is just as surprising that sugar distributors are still allowed to advertise sugar as a wonderful source of energy or to tout it under the banner of “Natural Wholesome Goodness.”

. . . And then we wonder why our kids are restless and/or hyperactive, why they cannot concentrate in class, why they have a problem with tooth decay, why they have skin problems, why they become depressed – etcetera. Oh, it’s genetic, some would say, or hereditary, others would say, or it’s because they have a hormonal imbalance, yet others would say. We would suggest, however, that in the great majority of cases, sugar might well lie at the heart of the problem. By clicking on these links you can read how sugar affects the immune system and how it gives rise to diabetes and hypoglycemia. And these maladies constitute only the tip of the iceberg.

In our home, as in the homes of most health conscious people, we make no compromise with sugar – for we have learnt through bitter-sweet experience that, besides all else, sugar is a primary cause of colds and flu, that its frequent use helps us to feel far older than our years, and that it can give rise to depression, skin problems and tooth decay.

By way of example I will tell you about my own children. Our two sons were born some years before we became “sugar aware”, and they both had a problem in their earlier years with tooth decay. Our two daughters were born into a sugar-free family – and neither of them developed a single cavity for all of sixteen or more years.

Fructose has served us well as an alternate sweetener, though we must warn that fructose, though preferable, is also a processed product and that, as such, it should always be used in moderation.

Honey too is a favorite in our home, especially Nature’s Choice Organic Honey, yet even Scripture gives us some timely counsel as regards the use of honey. In one verse we read: “Eat honey, my son, for it is good.” In another verse we get the balance: “If you find honey, eat just enough – too much of it, and you will vomit.” (Proverbs 24:13; 25:16)

As far as possible, we should try and satisfy the sweet tooth using natural products such as dates and raisins and sultanas and other sweet fruits. By adding finely chopped dates, or sliced banana, or a handful of sultanas to your cereal, you might be able to add far less of the alternate sweetener – such as NC fructose, or NC honey, or NC sweet molasses, or NC barley malt syrup.

You can read more about alternatives to sugar at the end of the article on sugar at the Natural Health Foundation’s Website.

We strongly suggest that you consider the basic ideas that we have presented below and that you work towards becoming a sugar-free family. Remember, sugar is addictive in that it creates a disrelish for naturally sweet foods – it can even lead to sugar binges. Which means that this step will require some discipline in the beginning – but why wait until its too late.

Remember, the kids with the sweetest natures are those who eat but three meals a day and nothing – not even a crumb – in between meals. As such, we should serve bio-friendly sweets immediately after meals – and never in between meals, and always be moderate when it comes to anything sweet. Even so-called natural juices should be used in moderation – if they are used at all.

As for school lunches, and school tuck shops – and the horrendous array of non-foods that they usually sell, unless your child has a Herculean will, this is one situation where compromise might be the better option. Instead of giving your child nothing to eat during break – which will mean he is sure to be tempted by the tuck shop – fill his or her lunch box with healthy fruits and favorites – and especially those that are more easily digested.

Fruit Kisses

2 cups NC dried fruit
2 Tbsp lemon juice
1/2 cup ground NC pecan nuts

Blend together with sufficient water to aid blender action. Spread out on plastic film. Refrigerate overnight. Slice in 6 mm slices with sharp knife. May be made into small balls and rolled in NC carob powder or coconut.

Coconut-Cashew Bars (N)

1 cup NC honey
1 cup ground NC cashew nuts
1/2 cup cream
1/4 cup water
2 Tbsp lemon juice
1/2 tsp NC natural vanilla
1/2 cup NC soy flour
1/2 tsp NC sea salt
2 cups quick NC rolled oats
1/2 cup chopped NC pecans
1 cup shredded NC coconut

Combine all ingredients. Put through food mincer. Mix or blend together and press to make 1 cm thick layer in floured, non-stick pan or cookie sheet. Bake @ 200C degrees for 20 minutes. Cut in squares while still hot.

Carob Fudge

1/2 cup water
1/2 cup NC carob powder
1/2 cup NC peanut butter
1/2 cup NC honey
1/2 cup sesame paste
1/2 cup NC coconut
1 cup NC nuts

Boil the carob in water, stirring for 5 minutes until a smooth paste. Mix all ingredients and press into square pan. Refrigerate.

Note: 1 cup date butter may be substituted for 1/2 cup honey, and 1 cup NC raisins for 1 cup NC nuts.

(Yield: about 40 pieces)

Popcorn

Popcorn may be prepared in a hot air popper. These are inexpensive and very convenient. Once popped add NC Sea Salt and NC sesame oil (or butter if you must).

Have you ever peeped inside the frying pot of any popcorn vending apparatus? Have you noticed that you or your kids had a throaty cough the day after eating popcorn that was prepared in these vending machines? We would say that such popcorn is positively dangerous and probably highly carcinogenic. Stick to the home-made variety instead.

Chocolate Substitute (N)

3 Tbsp NC carob powder
2 Tbsp milk, dairy or NC soya milk

Mix together. This amount is equal to 1 square of chocolate. A more “chocolatey” flavour is achieved by adding 1 tsp coffee substitute, or by toasting the NC carob powder for a few minutes on a low heat in a frying-pan.

Fruit Nut Squares (F)

1/4 cup NC honey
1/2 cup NC dates
1/2 cup NC raisins
1/2 cup NC dried apricots
1 cup NC nuts
1/4 cup NC wheat-germ

Warm NC honey, but do not boil. Now put all the ingredients in the blender, and blend till smooth. Spread in a glass dish. Chill till firm. Cut in squares.

Carob Squares (F)

Combine the following in a saucepan. Warm up for ten minutes, but do not boil.

1/2 cup grated apples
2 Tbsp NC carob powder
1/4 tsp NC sea salt
1/2 cup NC honey
1/4 cup cream

Quickly stir the following into the above hot mixture:

1/2 cups NC rolled oats
1/2 cup chopped NC nuts
1/2 tsp NC vanilla
1/4 cup corn-flour

Keep warm for further ten minutes and then drop heaping teaspoonfuls onto non-stick baking-dish. Sprinkle with coconut and refrigerate.

Home-made Halvah (N)

2 cups NC sesame seeds
1 cup corn-flour
1/2 cup NC honey
corn-flour

Mill seeds till fine. Gently warm honey. Add honey to sesame seeds, and mix together with enough soy milk powder (or corn-flour) to make mixture stiff. Pack into pan, and press chopped nuts on top if desired. Harden in refrigerator. Slice and serve.

In place of sesame seeds, you may use milled NC sunflower seeds for an interesting change. NC Soy milk powder may be substituted for corn-flour.

Chewsies (F)

Put NC raisins through a food mincer. Form into 1.25 cm balls. Roll in desiccated NC coconut and serve. These are a treat and kids that are not sugar-freaks will love them. Try combinations of NC coconut, NC nuts and NC dried fruit as well.

Laxi-Bars or Transit Bars (N)

For those who have a problem with constipation, these should be found to be of great benefit.

1 cup ground NC linseed
1/4 cup whole NC linseed
1/2 cup NC digestive bran
1 1/4 cup ground NC sesame seed
3 Tbsp NC coconut
1/2 cup NC peanuts
25 ml NC soy milk powder
4 Tbsp NC fructose
1 cup NC molasses

Chop NC peanuts (lightly roasted) coarsely. Mix all of the above together. Press into a shallow pan and cut into squares, or press into a tablespoon and slide out. Refrigerate to harden.

Carob Sauce (N)

1 cup water
2 tsp NC vanilla
1 Tbsp NC sesame seed
2 Tbsp NC honey
1/8 tsp NC sea salt
1/4 tsp coffee substitute
2 Tbsp cornstarch
2 Tbsp NC carob powder

Grind NC sesame seed to a paste. Mix all ingredients together. Cook until mixture thickens.

Carob Spread (N)

4 Tbsp NC carob powder
1/2 cup NC peanut butter
1/2 cup sesame paste
1/4 cup NC honey

Mix all ingredients together and use as a spread on toast or waffles. May add 2 Tbsp NC Barley Malt Syrup for a malt flavour!

Carob Goodies

1/2 cup NC sesame seed
4 Tbsp NC sunflower seed
1/4 cup NC peanut butter
3 tsp NC fructose
2 Tbsp NC carob powder
4 Tbsp NC honey
little NC coconut
pinch of NC sea salt

Grind NC sesame seeds. Chop NC sunflower seeds. Mix all ingredients together and moisten with a little water. Form into balls.

Alternatives: NC Raisins may be added. Roasted, chopped NC peanuts may be used instead of home-made peanut butter.

Carob Milk Shake

Blend together:

1 Tbsp NC carob powder
1 Tbsp NC honey
1 banana
1 cup milk

Peanut-Sesame Sweets

1 cup ground NC sesame
1 tsp NC natural vanilla
1 cup NC peanuts
1/2 cup NC honey
1/4 cup NC raisins (opt.)
1 cup NC coconut

Grind 1/2 cup of the peanuts coarsely, and grind the other 1/2 cup to a paste. Blend all ingredients together and roll in remainder of coconut. Refrigerate to harden (do not freeze as the raw protein in the sesame seed will be destroyed).

Note: 1 tsp ground fennel may be substituted for 1 tsp NC natural vanilla, and instead of 1/2 cup NC honey, 1/4 cup NC fructose and 1/4 cup NC honey may be used.

Most people have developed the habit of taking free fats with every meal. Free fats are those that have been broken out of their natural globule by mechanical means – these would include butter, margarine and all cooking oils. These free fats coat the taste buds with a layer of oil and they thus reduce our sense of taste. This is one reason why so many people depend on rich, sour, and/or spicy foods – for the free fats “cripple” their taste buds, causing them to lose any appreciation for the delicate flavors of nature. Then, in order for them to get satisfaction from their meals, they learn to depend on “strong” tasting foods such as vinegar, spices and many relishes.

If you are going to use a spread, it is far better to use whipped cream or thick cream, for in either case the fat in the cream has not been broken out of its globule. Even when the cream is chewed with our food, the pressure created by the teeth is insufficient to break the fat out of its globule – with the result that the fat passes unchanged into the stomach where it is dealt with just as Nature intended. Discover for yourself just how much better your food will taste – plus your mouth won’t have have that fatty feel after your meal.

Of course, you will want to source your cream from the most reliable sources. Alternatively, we suggest that you learn to rely on the natural alternatives below: As a family, we have found mashed, salted avocado to be the perfect and the preferred substitute for butter.

At Nature’s Choice we have perfected our own bio-friendly peanut butter (smooth and crunchy). The nuts are not fried but slowly baked at a very low temperature. This product contains no preservatives or hydrogenated fats and it comes with our highest recommendation. Speak to your Nature’s Choice stockist.

We believe that a time is soon coming when the use of any animal product will be risky. Some believe that that time has already come. The incidence of disease in animals certainly suggests that it is time to start looking for alternatives.

Have you ever tried any of the following combinations?

¤ Mashed avocado and chopped black olives (in brine) on toast

¤ Avocado topped with sultanas

¤ NC Vitamite (Marmite) and whipped cream

¤ Mashed avocado, sliced tomato and a little salt

¤ Cooked pineapple, blended with cashews and cream

¤ Cooked dates and orange juice

¤ Honey and mashed avocado

Step out and invent your own spread. A number of other ideas are given below – most of which will take a little getting used to.

Coconut Butter (N)

1 cup boiling water
1 cup cooked corn-meal
1 tsp NC sea salt
1 cup NC coconut

Blend all ingredients in blender. Add only sufficient boiling water to aid blender action. Pour into container and refrigerate.

Tomato Peanut Spread (F)

2 cooked tomatoes
1 cup NC raw peanuts
NC sea salt to taste

Blend together. Refrigerate.

Nut Butter

NC Nuts (any variety)
1/4 teaspoon NC sea salt
1/2 cup water

Place water and salt in blender. Add nuts while blending, until right consistency is reached. Use flavorings such as vanilla, raisins, onion, mint, sage, etc. Store in refrigerator.

Corn Butter

1 cup cooked corn
1/2tsp NC sea salt
water

Blend together until smooth, adding water until right consistency is achieved. Experiment with herbs and flavorings.

Cereal Margarine

1 cup cooked NC rice
1/2 cup water (+/-)
flavouring of your choice
1 Tbsp lemon juice
NC sea salt
1/8 tsp chervil
1/8 tsp NC sage

Blend together, adding more rice or barley, until right consistency is reached. Salt to taste. Refrigerate. Flavour with other herbs according to your own taste.

Almond Butter

Roast almonds in oven until light brown (about 1 hour in cool oven of 140C). When cool, place almonds in blender and blend until oil forms.

Bean Spread

2 cups cooked NC beans
6 Tbsp tomato paste
1/2 tsp NC onion salt
1/8 tsp NC sweet basil
NC garlic powder to taste
1/8 tsp NC oregano

Drain beans and blend until smooth, adding enough bean liquid to make a thick purée. Pour purée into top of double boiler. Add remaining ingredients (grind herbs into a powder before adding). Cook until mixture is thoroughly heated, stirring frequently. Chill.

Garbanzo Spread

1 cup NC garbanzos
1/4 cup green onions
1/8 tsp NC garlic powder
1 tsp parsley flakes
1/4 cup NC celery
1/2 tsp food yeast
1/2 tsp NC sweet basil
1/2 cup green pepper
1/4 cup pimiento

Drain garbanzos. Chop green onions and green pepper fine. Blend all ingredients with enough water to make a thick spread.

Corn Butter (No. 1)

Blend together:

1 cup water
1 cup cooked NC mealie meal
1/2 cup raw NC cashews
1 cup cooked corn
1/2 tsp NC sea salt
2 tsp lemon juice
1/4 cup NC coconut

The cashews and lemon juice are optional ingredients. Add salt only if mealie meal was cooked without salt.

Corn Butter (No. 2)

1 cup hot NC mealie meal
1/2 cup ground NC coconut
3/4 tsp NC sea salt
1/2 cup hot water

Mix all the above together.

Cashew or Almond Cream

1 cup NC nuts
1 1/2 cup water
1 Tbsp NC vanilla
dash NC sea salt
4-5 tsp NC honey or NC dates

Whiz above ingredients until smooth.

Note: For sour cream, use 1 Tbsp honey or dates, and slowly stir in 2 Tbsp lemon juice.

Millet Butter

Place in blender:

1/4 cup cold water
1 tsp NC agar agar

Add the following and whiz till creamy:

1/2 cup raw NC cashews
1 tsp NC sea salt
2 tsp lemon juice
pinch of NC dill seed
1 cup hot water
1 cup cooked NC millet
2,5cm piece of carrot

Note: Millet must be hot. Carrot must be cooked.

Pour into a container and chill. (Press a piece of plastic wrap over warm spread to prevent skin forming.)

Avocado Spread

1 avocado
1 tsp NC garlic powder
1/2 tsp NC onion powder
little lemon juice

Mash avocado. Mix well with rest of ingredients.

Sesame Butter

Grind 1 cup sesame seed in blender till fine. Add:

1 cup water
1/2 tsp NC sea salt

Good mixed with soy spread. For sweet spread, add a little honey.

Soy Base for Soy Spread

2 cup NC soy flour
3 cup boiling water
1 tsp NC sea salt

Mix till smooth (use wire whisk). Bake in moderate oven for 30 min. OR boil for 15 min. in pot and place in Wonderbox to cook overnight.

Soy Spread

1 cup Soy Base
1 Tbsp NC Torula Yeast
2 tsp lemon juice
1 tsp NC garlic salt
1/2 tsp NC onion salt
1/2 tsp NC celery salt
1/2 tsp NC ground cumin.

Mix all ingredients thoroughly and refrigerate. Delicious on crackers.

Celery salt may be replaced by 2 tsp Health Salt or any one of the other flavours (garlic, onion, seafood, etc).

Variations: Add chives or finely cut onion and use as cottage cheese. Add any of your favourite herbs while mixture is hot, and let it absorb the flavours. For a sweet spread, use only plain salt, honey or dates, and lemon juice with the soy base.

Chestnut Spread

Soy mayonnaise
NC chestnuts

Boil chestnuts in salty water, until cooked. Mash and add soy mayonnaise.

Soy Mayonnaise

1 cup water
1/2 cup NC cashews
NC sea salt to taste
little NC soy powder
NC onion and NC garlic powder

Blend the above in a blender and pour into a container, slowly adding 3 Tbsp lemon juice. Almonds may be substituted for cashews.

Cottage Cheese Spread

1 cup cottage cheese
1 Tbsp lemon juice
2 Tbsp NC honey

Blend together. Keep refrigerated. You may add pineapple or other sweet fruit for variation.

Peach Spread

Soak dried peaches in water until soft. Cook in pot with juice of one orange, plus the grated peel of the orange, and the grated peel of one lemon. Add dates and a few apricots to mixture. Cook until soft. Place in blender, and blend until desired consistency is achieved.

Sunflower/Sesame Spread

1/2 cup NC cashews
little water
NC sea salt to taste
little NC honey
orange juice
lemon juice
grated orange rind
grated lemon-rind

To the above, add equal amounts of sunflower seeds and sesame seeds. Blend in blender until smooth.

Cottage Cheese – Home-made

Never throw away soured milk, but rather use it to make cottage cheese. It is very easy to make.

Take soured milk and warm it to about 43C (11OF), by placing the container in warm water. Slowly stir milk to evenly distribute heat. Do not heat beyond specified temperature. The milk will curdle and the whey will separate from the curd. Place a clean linen canvas or cheese cloth over a deep strainer and pour the curdled milk over it. Wait until all the liquid (whey) has seeped through the strainer. Squeeze out the remaining whey. What remains, is wholesome cottage cheese. If the cheese is too hard, add a little sweet or sour cream, and stir. The hardness depends on the temperature. Use the whey in soups, sauces or shakes – it is healthy. It is recommended that only the best sterilized farm milk be used.

Basic Peanut Butter (N)

Most commercial peanut butters contain hydrogenated free fats and are not recommended in the diet of the health conscious. In addition, when nuts are roasted in oil or at high temperatures, the fat is converted and places a burden on the digestive processes.

Lay peanuts in flat pan. Bake @ 110C for 1 hour or until lightly roasted. Time will depend on the moisture content of the nut used. Put through a Champion Food Mixer or simply blend together with salt and as little water as possible, until smooth. Do not prepare large quantities at a time. As good as any.

Sweet Peanut Butter (F)

1 cup NC raisins
3 cups NC raw peanuts
1/4 cup orange juice

Steam or oven-bake peanuts as above, for one hour. Mix peanuts and raisins together. Put mixture through mincing machine. Add one cup water to blender. Add small portions of mixture to blender, together with orange juice. Add only sufficient water to aid blender action. Blend until reasonably smooth. Assist blender action, using rubber spatula. For taste variation, alter the ratio of peanuts to raisins and/or use dates in different proportions.

Croutons I (N)

Cut 3 slices stale bread and spread with cream. Cut into 1/2 inch squares and bake @ 180C until crisp. Break into soup or serve in a separate dish.

Croutons II (N)

Cut bread and spread with cream or butter. Cut into cubes. Sprinkle with NC Sea Salt and Parmesan Shavings. Bake @ 180C until crispy.

Vichyssoise (V)

6 leeks
2 cups cream
3 onions
6 cups water
5 medium potatoes
NC sea salt to taste

Slice leeks, onions and potatoes very thinly. Cook in water till soft. Liquidize or sieve. Return to pot and add cream (and salt). Simmer on low heat for 45 minutes.

Farmhouse Vegetable Soup (V)

2 carrots
2 onions
2 celery stalks
1/2 cup parsley
1 potato
1 clove chopped garlic
NC sea salt to taste
NC herbs to taste
10 cups water
1 cup cream (optional)

Chop parsley. Grate carrots, onions, celery and potato. Simmer all ingredients in covered pot for 2 hours. Adjust seasoning. Serve hot.

Borscht Soup (V)

1 large beetroot
1 large onion
2 carrots
1/4 small cabbage
1 cup sour cream
7 cups water
2 potatoes
NC herbs to taste
salt

Grate beetroot, onion, carrots, potatoes and chop cabbage. Simmer all ingredients together in covered pot for 2 hours. Adjust seasoning.

Beetroot Soup (V)

4-6 large beetroot
10 cups water
NC sea salt
juice of 1 lemon
NC honey to taste (optional)

Grate beetroot. Cook in saucepan with the water for about one hour until soft. Add NC honey, lemon juice and NC sea salt. Cook another quarter of an hour. Refrigerate until needed. May be served topped with whipped cream, sour cream, or yoghurt, or mixed with a little milk.

Vegetable Chowder (V)

1/2 cup diced onion
1 cup carrots, diced
3/4 cup NC brown rice
1 bay leaf
6 cups water
3 medium potatoes
1 cup diced celery
1/4 diced, green cabbage
2 tsp NC Vitamite or Marmite
NC sea salt to taste
2 Tbsp cream

Sauté onion in a little water until tender. Add water and bring to boil. Slowly add NC rice and simmer with lid on for 30 min. Add all remaining ingredients, except cabbage and NC Vitamite or Marmite, and cook for 25 min. Add cabbage and cook 5 minutes or until tender. Remove from heat and stir in NC Vitamite or Marmite and seasonings of choice. Lastly add cream.

Green Pea Soup (F)

3 cups fresh peas
4 cups water
1 cup cream
NC sea salt
1 tsp mint or NC rosemary

Blend together peas, cream, NC herbs, and 1 cup water. Pour into pot and add remaining water. Cook for 45 minutes over low heat. Salt to taste. Add more water if necessary. Serve and add zwieback or slivered almonds to ensure that soup is sufficiently masticated.

Sweetcorn Soup (F)

6 ears of corn
1 cup milk
1 cup cream
NC sea salt water
1 Tbsp NC honey
1 tsp NC sweet basil

Cook corn and retain water. Allow to cool completely. Break out kernels. Do not leave the germ in the cob. Add all ingredients including cooking water to blender and liquidise. Place in large covered pot. Add more water if needed. Simmer gently for 1 hour. Check seasoning.

Tomato and Corn Chowder (F)

1 cup fresh corn
2 green peppers
4 peeled tomatoes
1 cup cream
4 Tbsp NC flour
NC sea salt to taste
4 cups milk or NC vegetable stock

Cut vegetables, except tomatoes in small pieces. Cook in a little water for 5 min. Sprinkle flour and salt over this and stir well. Add milk or stock, add tomatoes and boil for 30 min. Add cream and mix or blend well.

Butter Bean or Sugar Bean Soup (F)

2 cups NC dry beans
2 green peppers
1 tsp NC honey
1 large cup tomatoes
2 Tbsp cream
NC sea salt to taste

Soak beans overnight. Simmer for 3 hours in sufficient water to cover beans for at least 5 cm. Add sliced peppers and remaining ingredients and cook 15 min. longer. Remove from heat and liquidise. Add flour which has been mixed to a paste with water, bring to boil and serve.

Butternut Soup (F)

4 cups butternut
1 cup cream
1/2 tsp NC coriander
NC sea salt
water

Cook butternut and retain water. Combine all ingredients and mix together well, adding sufficient extra water to get desired consistency. Simmer for one hour before serving.

Corn-Meal and Pea Soup (F)

1/2 cup NC corn-meal
1 cup fresh peas
2 very ripe, fresh tomatoes
1/2 cup cream
2 tsp chicken-like herbs

Blend above ingredients together with water. Add to about 1 litre of boiling water. Simmer for 1 hour. Add salt to taste.

Tomato Soup (F)

6 very ripe tomatoes
2 red or green peppers
1 cup cream
1/4 cup lemon juice
1 tsp NC sweet basil
1 tsp NC oregano
2 TbspNC raw honey

Blend all ingredients together. Two loads may be necessary. Bring 8 cups water to boil. Add blended ingredients to this. Simmer on low heat for 1 hour. Adjust water according to consistency preferred. Salt to taste. Serve with NC sunflower seed kernels.

Special Note:

Tomatoes do more than anything to give flavour to a meal, especially home-grown or organically-grown tomatoes that have been allowed to ripen before being picked. Every family should grow their own tomatoes. Make it a practice to throw your vegetable peelings and scraps in a hole (about 45 cm deep) in the garden (exclude meat scraps, plastic and orange peels). When the hole is almost full, cover it with soil and leave for two or three months. Then plant a couple of tomato plants over the hole. You’ll be thrilled. When produce is grown naturally without chemicals and poisons, they develop their own resistance to disease and pests.

1 clove garlic
1/2 cup NC cashew nuts
1/2 cup milk
1/2 cup cream
3 Tbsp grape juice
NC sea salt to taste
2 cups black mushrooms

Place all ingredients in blender and blend till smooth. Cook over low heat until thickened. Excellent over any savoury dish. This is a taste that adults might prefer.

Golden Sauce (V)

1 cooked potato
1 cooked carrot
1 cooked onion
1 tsp NC sea salt
a little milk
1 tsp chopped parsley
1 clove garlic
NC herbs to taste

Place above ingredients in blender and blend until smooth. Add milk according to thickness required. Serve with vegetable meals and over brown rice.

Chutney Sauce

3 tomatoes
1 1/2 cups NC raisins
NC sea salt

Bake tomatoes in medium oven till slightly charred. Boil raisins in 2 cups water till soft. Blend together with salt, adding water or cream to get required consistency. Adjust proportion of tomatoes to NC raisins, according to taste.

Sweet and Sour Nut Sauce (N)

1 cup NC sunflower seeds
1/2 to 1 cup milk
1 Tbsp NC honey
1 Tbsp lemon juice

Blend all ingredients together, adding milk according to consistency required. This is a mild nutty sauce that is tasty on carrots, rice or cold puddings.

Hollandaise Sauce (N)

Add to 1 cup hot white sauce:-

2 beaten eggs and
3 Tbsp lemon juice and
1/4 tsp NC paprika.
Add NC sea salt to taste.

Brown Peanut Sauce (F)

2 Tbsp NC flour
1 Tbsp NC peanut butter
2 cups hot milk
1 Tbsp cream
4 Tbsp tomato purée
1/2 tsp NC sweet basil
NC sea salt to taste

NC Brown flour in pan. Add NC peanut butter and cream. Gradually add hot milk, stirring until mixture thickens. Just before removing from heat, add tomato purée and seasonings.

Savory Orange Sauce (F)

2 Tbsp cream
2 Tbsp NC flour
1 cup NC vegetable stock
NC sea salt to taste
juice and rind of 1 orange

Mix cream and flour in pan. Add stock and seasonings. Stir until thick, then add orange juice and rind and mix well. Good for all main courses.

Peanut Sauce No. 2 (V)

1 small onion
2 cloves garlic
2 Tbsp cream
1 cup water
1/4 cup NC peanut butter
1 1/2 tsp NC soy sauce
1 tsp NC honey
1 Tbsp lemon juice
NC sea salt to taste

Sauté onions and garlic in a little water until tender. Then add water and peanut butter. Bring slowly to boil. Stir until smooth. Season with NC soy sauce, NC honey, lemon juice and NC sea salt. Lastly toss in cream.

Parsley Sauce (V)

Stir in 2 Tbsp chopped parsley and a little lemon juice to the white sauce below.

Basic White Sauce (medium) (N)

2 Tbsp cream
2 Tbsp NC flour
1 cup milk
NC sea salt to taste

Mix cream and flour together in saucepan. Stir in milk and NC sea salt and bring to boil, stirring constantly until thickened.

Onion Sauce

Stir in, finely grated onion to the above white sauce.

Brown Sauce (V)

1 sautéed onion
1 Tbsp NC lour
1 cup NC vegetable stock
1/2 tsp NC mixed herbs
1 tsp NC Vitamite or Marmite
NC sea salt to taste

NC Brown flour in pan. Add sautéed onion and remaining ingredients. Simmer gently and liquidise.

Home-made Soy Sauce

1/4 cup NC Vitamite or Marmite
1 tsp NC garlic powder
2 tsp NC sea salt
2 cups hot water
2 Tbsp lemon juice

Stir well.

NOTE: Aspergillus flavus, a fungus often found in soy paste and soy sauce, produces aflatoxins (a type of mould formed during the fermentation process), which are among the most potent carcinogens known to man. They are reported to be the chief cause of hepatocarcinoma (cancer of the liver).

Basic Sauce for Beans, Chick Peas and Lentils

2 1/2 cup tomatoes
1/2 green pepper
2 baby marrows (optional)
NC sea salt to taste

Chop green pepper. Slice baby marrows. Cook above ingredients together till green pepper is soft, then add the following:

1/2 tsp NC garlic powder
1 tsp NC onion powder
1/2 tsp NC Vitamite or Marmite (optional)

Add a little NC molasses or NC fructose and a pinch of each of the following herbs: NC thyme, NC mixed herbs, NC sweet basil. Thicken with a little NC maizena and 2 tsp NC nutritional yeast, mixed with a little cold water or NC soy milk. Use this sauce as a base for any cooked NC beans or NC chick peas. Alter flavour by adding 1 or 2 tsp of chicken-like seasoning or healthful NC curry powder (available in our shop). Remember that beans are tastier if left to absorb flavours and are served the next day.

NOTE: Tomatoes may be fresh or canned. This sauce may also be used for pizzas – just add a little NC origanum.

Tomato-Cheese Sauce

3/4 cup tomatoes
1 tsp NC onion powder
1/4 cup pimientos
1/2 tsp NC garlic powder
1 cup water or NC soy milk
2 Tbsp ground NC sesame
1 1/2 Tbsp lemon juice
2 Tbsp ground NC cashews
1 1/2 tsp NC sea salt
2 Tbsp NC nutritional yeast

Add a pinch of the following herbs: thyme, mixed herbs, sweet basil. Blend all ingredients together well. Pour over macaroni or spaghetti, or even cooked soy beans or chick peas. Bake covered in 350F or 180C oven for 30 minutes.

Tartare Sauce (V)

Stir together 2 beaten egg-yolks,
Add 1 Tbsp cream and a little parsley and lemon juice.

Heat for a minute or two, without boiling.

Salads are a matter of individual taste, yet, regardless of personal preference, it is true of all salads that the more effort that is put into their preparation, the more enjoyable they will be. Some people prefer a finely chopped salad – others prefer a chunky salad – your choice.

Commercially available salad dressings are not always best for health. Provided we have a blender, there is just no reason why we should buy unhealthy salad creams and dressings when Nature has supplied all of our needs in this regard. Cream dressings are simply prepared by blending the recommended fruit together with a little milk or Soya milk. See Sauces, Gravies, Dressings and Fruit Creams

Let your imagination run wild and invent your own sauce or salad combinations.

Salt, used in moderation, is important to taste. Pine kernels or chopped nuts are always a great addition to the salad.

The following are a few simple and easily prepared everyday salads.

Sunday Salad (F)

hard-boiled egg
tomato
avocado
lemon juice
NC sea salt to taste

Chop fine, mix in a little lemon juice and salt.

Monday Salad (F)

banana
NC pecan nut
tomato
Banana/milk cream
NC sea salt

Tuesday Salad (F)

cucumber
fresh pear
NC sea salt

Serve together with avocado cream dressing

Wednesday Salad (F)

NC peanuts
NC raisins
banana
grated apple
banana cream dressing
NC sea salt

Thursday Salad (F)

banana
avocado
mushroom
NC cashew nuts, chopped
orange juice
NC sea salt.

Friday Salad (F)

cucumber
banana
avocado
cream
NC sea salt

Cucumber, banana and pear also make an excellent combination.

Saturday Salad (F)

green pepper
tomato
banana

Mix together with a dressing made by blending banana, avocado, NC sea salt and lemon juice together.

Bean Salad (F)

cooked NC butter beans
NC raisins
NC nuts

Use a lemon and honey dressing.

Apple Salad With Pineapple Dressing (F)

4 apples
1 Tbsp lemon juice
1 Tbsp NC nuts
NC sea salt to taste
16 grapes

Peel apples and cube. De-pip grapes and cut in half. Mix all ingredients together and chill.

Pineapple dressing:-

3 egg-yolks
1 Tbsp lemon juice
1/2 cup pineapple
1/4 tsp NC sea salt
1/2 cup thick, fresh cream
1/2 cup NC honey

Liquidise pineapple. Mix yolk and honey thoroughly in top of double boiler, add all ingredients except

cream. Cook, stirring all the time, until it thickens. Cool, then fold in cream and pour over apple salad.

Pineapple Salad (F)

3/4 cup NC honey
2 cups water
3 cups cubed pineapple
pinch NC sea salt

Place above ingredients in saucepan and simmer until tender. Then add the following mixture and stir until thick. Place in serving dish and chill.

1/2 tsp NC sweet basil
2 Tbsp lemon juice
2 Tbsp water
pinch saffron
1/4 tsp NC paprika
pinch NC sea salt

Everyday Salad (V)

2 avocadoes
1 cup chopped celery
3 cups chopped lettuce
NC sea salt to taste

Mash avocado with a fork. Chop lettuce. Mix all ingredients together well. Sprinkle with NC seeds or crushed NC nuts or Nature’s Choice Mock Parmesan Cheese. Prepare just before serving. Add lemon juice if desired.

Cole Slaw (V)

2 cups cabbage
2 cups grated carrot

Shred cabbage finely. Use fine grate for carrots. Make a dressing by mixing together 1/4 cup NC honey, 1 Tbsp lemon juice and 1/2 tsp salt. Mix dressing into cabbage and carrots. Serve in a lettuce leaf.

Beetroot and Avocado Starter (V)

2 cups raw beetroot
2 avocado pears

Grate beetroot. Cut the avocados in half. Scoop out half of the filling from each half. Mix scooped-out avocado with shredded beetroot. Add NC sea salt and lemon juice and mix well. Spoon into avocado halves. Top with fresh parsley. Eat with a teaspoon. 6 Servings.

Juicy Carrot Salad (V)

6 grated carrots
6 lettuce leaves
Grated pineapple (optional)

If you have a juice extractor, try this for a variation. Extract juice from carrots. Remove pulp from machine and mix extracted juice back into pulp. Serve in a lettuce leaf. Top with Sweet and Sour Nut Sauce or with sliced, boiled eggs or grated pineapple (optional). Kids who otherwise reject raw carrots will enjoy them this way, especially if a little NC honey and lemon juice is mixed into the carrot juice. When we liquidize food as in this case, the machine has, to a large extent, done the work of the teeth. We should therefore make a point of chewing more than might seem necessary.

Mint Relish (V)

1/2 cup fresh mint
1 Tbsp lemon juice
1/2 cup boiled NC peanuts
1/2 tsp NC paprika
NC sea salt to taste

Blend well. Serve with any main course.

Potato Salad (V)

4 potatoes
lemon juice
1/4 cup cream
1/4 cup NC nuts
NC sea salt to taste
1/4 cup NC honey

Steam 4 potatoes. Drench in lemon juice. Refrigerate till cool. Cut into centimeter cubes. Make a dressing by blending together 1/2 cup cream, 1/4 cup nuts (optional), 1/4 tsp salt and 1/4 cup NC honey. Serve in lettuce leaf or cabbage leaf. Top with sprigs of parsley.

D’Urban Salad (V)

12 asparagus spears
2 avocado pears
6 large lettuce leaves
1/2 cup NC pecan nuts

Cook or use canned asparagus. Chop lettuce leaves and mix together with salted, mashed avocado. Serve into six salad bowls. Place two asparagus spears on top of lettuce/avocado mixture in each bowl. Top with dressing, made of 1/4 cup honey, 1/2 cup cream and 2 Tbsp lemon juice. Top with a few NC pecan nuts.

Curried Potato Salad (V)

6 large, cooked potatoes
3 small onions, chopped

Slice or cube potatoes, mix with onions. Add dressing and allow to stand overnight before using.

Dressing:-

1/2 cup milk
2 Tbsp lemon juice
1 Tbsp NC honey
2 Tbsp cream
1/4 tsp saffron
1/4 tsp NC paprika
NC sea salt to taste

Mix lemon juice and honey well, and add the rest of the ingredients. Lastly add the milk. Add to potatoes, mix well and chill.

Home-made Potato Salad (V)

6 medium potatoes
1 small onion, chopped
1 Tbsp parsley, chopped
2 hard-boiled egg-yolks
2 hard-boiled egg-whites

Boil or steam potatoes in their jackets. Peel potatoes and slice, mix with onion and parsley and sliced egg-whites. Mash egg-yolks with 1/2 tsp NC sea salt and add 3/4 cup milk. Gradually add 2 Tbsp lemon juice until it thickens. Add any seasonings of choice. Pour over potatoes.

Borani (Spinach Salad) (V)

5 cups spinach
1 small onion, grated
1 cup sour cream
1 Tbsp fresh cream
1 dsp lemon juice
1/2 clove garlic, crushed
1/4 cup chopped NC walnuts
1 Tbsp chopped mint
lemon wedges to serve

Chop spinach. Steam spinach and grated onion in pot for 5 min. Then drain well and place mixture in salad-bowl. Add sour cream and cream, lemon juice and crushed garlic. Toss and chill. Just before serving, garnish with chopped mint.

Chinese Cabbage Slaw (V)

1/4 small cabbage
2 tsp NC sea salt
1 stick celery, chopped
1 dsp. NC honey
2 Tbsp lemon juice
1/4 tsp NC thyme
1/4 tsp NC oregano
1 chopped onion

Dressing:-

1 tsp NC sesame seeds
2 Tbsp cream
1/2 tsp NC sea salt

Shred cabbage finely, cover with cold water and salt and let stand for 20 min. Rinse well and shake off water. Place in bowl and mix with onion and celery. Add lemon juice, NC honey, NC thyme and NC oregano. Toss lightly and add dressing.

Sweet and Sour Carrot Salad (V)

6 or 8 medium carrots
2 tsp NC honey
1 Tbsp cream
water

Scrape carrots, cover with cold water and 2 Tbsp honey, and boil until just tender. Drain and reserve 1/2 cup cooking liquid. Cool carrots and slice into rounds. Add NC sea salt and reserved liquid. Cook covered for 3 to 4 min. Add cream.

Sauce:-

1/4 cup lemon juice
1 Tbsp NC honey
NC sea salt to taste
1 Tbsp NC soy sauce
1 level dsp. corn flour
1 Tbsp water

Mix corn flour into water. Combine all ingredients. Add to carrots. Add corn flour in water and add to pan. Stir until mixture boils. Chill.

Oriental Vegetable Medley (N)

1/2 medium cauliflower
boiling, salted water
1 Tbsp cream
1 clove garlic, crushed
1/4 tsp NC paprika
2 cups small mushrooms
NC sea salt to taste

Sauce:-
1 tsp corn flour
1 Tbsp water
1 Tbsp NC soy sauce
1 tsp NC sesame seeds

Break cauliflower into small florets. Place in boiling, salted water for 1 min. Drain, and keep water. Sauté mushrooms in a little water. Add garlic and cauliflower and sauté another minute. Add drained liquid and salt, and cook covered for 2 minutes. Mix corn flour with extra water and stir into vegetables until it boils. Stir in soy sauce or NC Vitamite or Marmite, NC sesame seeds and cream. Serve hot or cold.

Carrot and Onion Salad (V)

3 carrots
2 onions
2 avocado pears

Grate carrot. Chop raw onion. Mash avocado. Add salt to avocado and mix all ingredients together. Serve in a lettuce leaf.

Beetroot and Celery Salad (V)

2 cups raw beetroot
1 cup chopped celery

Grate beetroot. Chop celery finely. Mix together and top with Sweet and Sour Nut Sauce.

Vinegar lovers, for your own sake, use lemon juice instead. Lovers of spice – consider the price.

When you have researched each ingredient in a salad dressing, and you have satisfied yourself that none of them will place a burden on your system, then use that dressing.

In the meantime, here a number of simple, tasty, natural food alternatives.

Creamy Mayonnaise (N)

Serves as a tasty, bio-friendly mayonnaise

1 cup cream
1/2 cup milk
NC honey to taste
lemon juice to taste

Mix the milk and the cream. Add honey and lemon juice to taste. Mix well. Excellent over asparagus and lettuce salad.

Avocado Cream Dressing

Avocado
Milk
Lemon Juice
Salt

It is not practical to give exact measures with this recipe. Simply mash the avocado – mix in sufficient milk to get a thick saucy consistency, and then add lemon juice and salt to taste. This is one of our favorites – it does wonders to any salad.

Lemon-Honey Dressing (N)

1/2 cup lemon juice
1/4 cup salted water
1/2 cup NC honey

Beat together and use in place of vinegar.

Banana Cream Dressing

Banana
Milk
Cashew Nuts (optional)

If you do not have a blender: Mash banana in a bowl and mix in the required amount of milk to make a thickish dressing. Add a little fructose or honey for a sweeter dressing if you like. If you have a blender: Add the milk to the blender, add bananas until you get the desired consistency. Add cashew nuts and blend till smooth.

Tabitha Dressing (Mayonnaise) (V-N)

1 cup water
1 1/2 Tbsp NC ww flour
1/2 cup NC Soya flour
1 tsp NC onion powder
1/2 tsp NC garlic powder
4-6 Tbsp lemon juice
NC sea salt to taste
Mix the two flours with the water. Use more water if you must. Cook until clear and allow to cool. Place mixture in blender and blend together with remaining ingredients. You may add other seasonings to suit your taste. NC Paprika will add color.

Egg Mayonnaise (N)

2 hard-boiled eggs
1/2 cup cream
NC sea salt to taste
Lemon juice to taste (optional)

Blend together – tasty over boiled or steamed potatoes – or with lettuce and nut salad.

French Mayonnaise (N)

1 cup cooked NC oatmeal
1 tsp NC sea salt
1/2 cup lemon juice
1 clove garlic
1/2 tsp NC herbs of choice
1/2 tsp NC dill

Place in blender and cream together. Add water according to need and required consistency. Check taste and add more seasoning as desired. Good on sandwiches too.

Quick Mayonnaise (N)

1 cup cream
juice from 1/2 lemon
2 Tbsp NC honey

Whip cream. Mix all ingredients together. Change proportions according to taste.

Savory Tomato Sauce (F)

4 very ripe tomatoes
1 cup water
1/4 tsp NC oregano
1/4 tsp NC sweet basil
1/4 tsp NC onion powder
1/4 tsp NC garlic powder

Finely chop tomatoes. Combine all ingredients and simmer on low heat for 40 minutes. When warm, add salt and honey to taste. Keep refrigerated.

Sunflower Dressing

1 cup NC sunflower seed
1 tsp NC sea salt
1 tsp NC dill seed
1 tsp NC garlic powder
1 cup water
1/3 cup lemon juice
1 tsp NC onion powder

Grind NC sunflower seed. Blend all ingredients until smooth. Lastly, fold in 1/3 to 1/2 cup lemon juice. To extend dressing further, add 1 cup hot NC brown rice and a little more water and seasonings.