Serves Six:

1 c warm water
2 c raw cracked wheat cereal or bulgur.
Soak cracked wheat in the warm water for 1 hour, then drain.

Add to cracked wheat:
1 c chopped parsley
1/2 c chopped onions
2 tomatoes, chopped
2 tbs fresh mint or 1 tsp dried mint
3/4 c to 1 c lemon juice (for less kick use less juice)
1/2 to 1 c unrefined oil
garlic powder to taste
salt and pepper to taste

Serves One:

Take two slices of whole wheat bread, place any type of cheese (we prefer colby or monterey jack) between bread, top cheese with sliced fresh mushrooms and 2 tablespoons or more alfalfa sprouts and melt under broiler or place in microwave for one minute on high.

Cut scrubbed, unpeeled potatoes into cubes, steam, then mash and add flour until stiff. Spread mixture into the bottom of two lightly oiled 8"x 8" baking pans. (Use vegetable spray to coat the pans, it will yield fewer calories and also you won't have as much of a clean up problem when you finish.) Place in a preheated oven at 350° F for 15 minutes.

Combine tomato, onion, tomato paste, oil, oregano and garlic in the blender until smooth. After removing crust from the oven, sprinkle with ricotta cheese, top with sauce and parmesan cheese and return to the oven until done (about 20 minutes).

In a small bowl, beat eggs and set aside. In a blender or processor, grind cornflakes until you reach a powdery texture (2 cups at a time). Pour cornflake crumbs into a plastic bag and add to it the salt, onion powder, garlic powder and cayenne. Mix thoroughly.

Then dip each piece of fish into the beaten egg mixture then into plastic bag, shaking to coat thoroughly. Place coated fish on a greased (using cooking spray like Pam, Cooks Joy, etc.) cookie sheet about 1/2 inch apart and bake at 475 degrees F for approximately 10 minutes on one side, then turn and bake 10 more minutes on the other side.

Ovens vary in temperature so be sure to watch your fish. Fish cooks very quickly so all you really want to do is to brown and crisp the coating.

Note: Be sure to look for corn flakes or wheat flakes cereal that are without sugar. Kellogg's Nutri-Grain Wheat Flakes are without sugar and are easily found at your grocers. Also, we use cayenne pepper instead of black pepper since it adds a spicy zip as well as being easier to digest than black pepper. This same coating can be used for chicken as well as fish. Just adjust cooking time and experiment with different seasonings.

4 cups shredded cabbage, loosely packed
1 tsp. juniper berries
1/2 tsp. cumin seeds
1/2 tsp. mustard seeds
2 tsp. sea salt
2 Tbsp. liquid whey (or, if you don’t have whey, add an additional 1 teaspoon salt)*
1 cup distilled water**

In a bowl, mix cabbage, juniper berries, cumin, and mustard seeds. Mash or pound with a wooden mallet for several minutes to release juices. Place in a quart-sized wide-mouth Mason jar and pack down. Mix water with salt and whey and pour into jar. Add more water, if needed, to cover cabbage. There should be about one inch of space between the top of the cabbage and the top of the jar. Place a lid on the jar and close tightly. (Lacto-fermentation is an anaerobic [without oxygen] process, and the presence of oxygen, once fermentation has begun, will ruin the final product.) Keep at room temperature for three days. Transfer to a root cellar or the top shelf of your refrigerator. The sauerkraut can be eaten immediately, but it improves with age. If you want to eat it warm, bring it to a slow simmer on the stove. Too much heat will kill the beneficial bacteria—as will microwaving.

Note: It's normal for white spots or a white film to form on the surface of the liquid covering the sauerkraut as it ferments. These white spots are a form of yeast called kahm. Although it’s totally harmless, it can impart a bad taste to the cabbage. I would recommend removing it gently with a spoon before using the sauerkraut.

* If you use whey, it must be in the liquid form, not powdered. You can make your own liquid whey by pouring yogurt into a cheesecloth, coffee FILZer, or clean kitchen towel. Capture the whey liquid as it drips into another container. Using whey allows you to decrease the amount of salt needed and improves consistency. It is naturally rich in both lactic acid and lactic-acid–producing bacteria. (You can still eat the solid part of the yogurt that didn’t pass through the FILZer.)

**Don't use chlorinated tap water. Chlorine can destroy lactic microbial organisms and prevent fermentation. You should use distilled water to ensure you have the purest possible.

1 clove garlic
1/2 cup raw almonds, cashews, or other nuts
1 cup packed fresh cilantro leaves
(you don't need to go to the trouble of stripping the leaves; the stems are equally beneficial. Just make sure the cilantro is fresh, not dried.)
2 tablespoons lemon juice
6 tablespoons olive oil

Put the cilantro and olive oil in a food processor and process until the cilantro is chopped. Add the rest of the ingredients and process to a lumpy paste. (You may need to add a touch of hot water and scrape the sides of the processor.) You can change the consistency by altering the amount of olive oil and lemon juice, but keep the 3:1 ratio of oil to juice. (It freezes well, so you can make several batches at once.) If you need to use a blender you will most likely need to increase the oil and lemon juice in order to make the mixture thin enough to blend (as previously instructed keep the oil to juice ratio 3:1.)

Combine the following and store in an airtight container:

1 tablespoon ground coriander seeds
1/2 teaspoon ground cumin seeds
1/2 teaspoon ground mustard seeds
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne pepper
1/4 teaspoon ground ginger

Combine the following and store in an airtight container:

2 28 ounce cans of tomatoes (fresh tomatoes in season are even better)
1 medium to large onion diced finely
Several garlic cloves chopped or sliced
3 (or more) tablespoons cold-pressed, extra virgin olive oil
Natural, sea salt and pepper to taste

Put olive oil in a frying pan large enough to hold all the ingredients.

Add the garlic and onion to the olive oil and sauté for few minutes at a low temperature until they soften.

Add the tomatoes with their juice.

Cook uncovered for twenty or thirty minutes until the tomatoes have broken down and the liquid is reduced.

Add some whole, natural salt and pepper to taste and serve.

Variation: Still Fairly Simple Tomato Sauce

After you add the olive oil, finely chop one large carrot and add it, along with the garlic and onion. Sauté the vegetables and garlic on a low heat for about 15 minutes until they are quite soft—you're extracting the flavors. Add the tomatoes and complete the recipe.

What you'll have is a tomato sauce with bits of soft onion, carrot, and garlic. It tastes just fine that way, or you can cool the sauce and process it in a blender or food processor until smooth. The carrot addition will sweeten the sauce and give it a new, and delicious, flavor.