In Natural Eating the emphasis is on keeping meals simple and cooking as little as possible.

Vegetables

Vegetables should be used as fresh as possible. Store them in a cool, airy place like the vegetable rack of the refrigerator. Most vegetables can (and should) be eaten raw. Frozen vegetables are acceptable. Canned vegetables are acceptable in controlled situations where the convenience outweighs the nutritional drawbacks. Canned tomatoes, for example, are still wholesome and are  useful in ‘quick-fix’ dishes. AFD (Accelerated Freeze Dried) vegetables should be avoided.

 

Think big for your utensils. The quantities are at least double what you are used to. Get a really large salad bowl, wok and saucepan.

 

Raw Vegetables

Most vegetables can be eaten raw. Raw vegetables may be eaten with a dip to add interest and taste. See the Natural Eating recipe book.

 

Cooked Vegetables

Unless the recipe specifies otherwise, vegetables should be lightly cooked and crunchy (‘al dente’ as the Italians say).

 

Stir-frying, the traditional Chinese method uses no oil, just a couple of teaspoons of water. Adopt this habit for healthiest results. 

 

Frozen chopped vegetables are a good standby. They can be stir-fried, just as they come, in their own juices. No need to use a wok – just heat rapidly and stir constantly for 5 - 6 minutes in a large saucepan. Always use plenty of herbs. The basic stir-fry herb mixture contains oregano, crushed bay leaves, basil and thyme. Make up your own mix using equal parts of these herbs, or find a proprietary product that conforms closely to this recipe.

 

You can also try the quick (5 minutes) ‘oil and water’ method. Many vegetables soak up oil and this method greatly reduces the quantity of oil absorbed. Put ½ inch of water into the saucepan with a clove of sliced garlic, a bay leaf or a pinch of oregano and a pinch of salt. Add one or two tablespoons of oil (Canola or olive) according to the quantity of vegetables. The boiling water forms an emulsion with the oil. Add the vegetables. Heat moderately with the cover but stir frequently too. The vegetables cook fast, partly by boiling and partly by steaming. At the end, when the vegetables are close to being done, heat vigorously and stir continuously until all the water has gone. They will be a beautiful  golden brown when the water has evaporated. Always use plenty of herbs.

 

Sample Recipes

The Natural Eater is encouraged to avoid the formal meal structure of starter/main course/dessert. Nevertheless, there will be occasions when it is appropriate, or you want to put on a conventional format dinner party. For ease of reference, the following recipes are categorized according to this plan.

 

Here follows a short selection of ideas for conforming Natural Eating dishes. The reader is referred to the Natural Eating Recipe Books for a complete collection.

 

Conformity Ratings:

All the recipes in this book result in dishes that are close to the ideal for human con­sump­tion and are far superior to the average recipe book. The closeness to the ideal has been rated for conformity to the Natural Eating precepts. The more hearts (YYYYY) the better. 

 

YYYYY	Perfect: in perfect conformity with our naturally adapted eating pattern.
YYYY	Comfort Zone: within the margin of tolerance for everyday consumption by a healthy person.

 

Notes to Recipes

1. Sautéing Onions

Heat 1 tablespoon of oil in a non-stick saucepan. Sauté the onion briefly on medium-high heat. When they start to stick, add some water and cook covered, on low heat. Occasionally, as they dry out, add a little water, to allow the onion to get a very soft consistency. But don't let them brown. This is a culinary preference rather than a nutritional requirement.

2. Dark, High Cocoa Mass Chocolate:

Some of the recipes call for chocolate with a minimum of 70% cocoa solids. If you cannot find it then instead use:

100 g bittersweet chocolate, minimum 50% cocoa solids, and

100 g unsweetened baking chocolate, 100% cocoa solids.

3. Eggs:

Always choose eggs from free-range hens that have been allowed to lead healthy, sanitary lives, free of antibiotics (often labeled ‘organic’). In addition, always choose eggs that are “omega 3 rich”. They come from hens that have been fed a proper diet, not the dross that battery hens are fed on. As a result, they have a much better fatty acid profile. The omega-6/omega-3 ratio is excellent.

4. Abbreviations:

ch.        =   chopped

unpld.   =   unpeeled

sl.         =   sliced

T.         =   Tablespoon (= 15 ml)

tsp.       =   teaspoon (= 5 ml)

~          =   approximately

 

 

STARTERS

Red Bell Peppers with Tomato

serves 4

YYYYY

Ingredients:

·         4 large red bell peppers

·         2 cloves garlic

·         4 medium tomatoes

·         8 canned anchovy fillets

·         olive oil spray

·         fresh-ground black pepper

·         fresh basil leaves

 

Method:

Cut the bell peppers in half, remove the seeds, but leave the stalks. Lay them (in halves) cut side up, on a large, lightly oiled, roasting tray. Put tomatoes in a bowl and pour boiling water over them. Leave them for one minute, then drain and slip the skins off. Cut the peeled tomatoes in quarters and place two quarters in each pepper half. Snip one anchovy fillet per half-pepper into rough pieces and add to the tomatoes. Peel the garlic cloves, slice them thinly and divide the slices equally between the tomatoes and anchovies. Season with the black pepper (the anchovies alone provide enough salt). Spray olive oil over each pepper half.

Place the roasting tray on a high rack in an oven preheated to 350ºF (180ºC). Bake for about 40 minutes, or until the bell pepper is soft but slightly crunchy. Garnish with a few scattered basil leaves. Serve hot.

 

Comment:

A tasty and interesting way to prepare red bell peppers.

 

 

Oliv e Cake

serves 6

YYYY

Ingredients:

·         1 can (6 oz, 170 g, dr.wt.) pitted black olives, rinsed, drained, cut in half

·         1 can (approx. 2 oz, 60 g, dr.wt.) black sliced olives, rinsed and drained

·         5 eggs, high omega 3, free range

·         4 oz (115 g) almond powder

·         2 oz (55 g) Swiss cheese, grated

·         5 T. (75 ml) white wine

·         1 T. (15 ml) olive oil

·         1 pinch of nutmeg

·         salt (moderate) to taste, pepper

 

Method:

In a bowl beat the eggs with the nutmeg. Mix in the oil, white wine, almond powder and cheese. Mix in the olives. Salt and pepper to taste. Be frugal with the added salt. There is already a lot of salt in the olives (even rinsed) and the cheese. Put the mixture in an oiled loaf mold. Bake in a preheated oven at 350°F (180°C) for 35 to 40 minutes.

Comment:

This makes a concentrated, high protein dish that is suitable to serve as an appetizer or as an accompaniment to a main meal.

Heart Loser: dairy (cheese), salt.

 

MAIN DISHES – portions unlimited

 

Medallions of Eggplant and Tomato

serves 4

YYYY(Y)

Ingredients:

·         1 very large eggplant (20-24 oz, 570-680 g), unpeeled

·         3 large, ripe, juicy tomatoes (20-24 oz, 570-680 g)

·         4 cloves garlic, crushed

·         2-3 tsp. Herbs de Provence

·         2 T. (30 ml) olive oil

·         2 T. basil, chopped

·         salt, pepper

·         Optional: approx 12 oz (340g) low moisture, part skim, Mozarella cheese

 

Method:

Cut the eggplant in slices of approx. ½-inch (1,5 cm). You should obtain about 16-20 slices. Cut the tomatoes in slices of same thickness as the eggplant (there should be at least the same number of tomato slices. Lay out the eggplant slices on an oiled baking tray or dish. Salt and pepper to taste. Sprinkle half of the Herbs de Provence over the top. Place tomato slices on top of the eggplant slices (they should be covered entirely by the tomatoes). Salt and pepper to taste. Distribute the garlic evenly over the tomatoes. Evenly sprinkle the remaining Herbs de Provence, the basil and finally the olive oil over the tomatoes. Bake in a hot oven at 400^oF (200^oC) for approx. 30 minutes, or until the eggplant is soft.

Optional: Cut the Mozarella into thin slices and place on top of the cooked eggplant and tomato medallions. Put the dish back in the oven for 3 minutes or until the cheese is melted.

 

Comment:

This hearty dish can be served as the centerpiece of any meal.

Optional Heart Loser: The cheese adds even more flavor to the dish. However it is a lapse (dairy) and the dish loses a heart if this option is exercised.

 

Roasted Summer Vegetables

Serves 4 to 6

YYYYY

Ingredients:

·         2 medium onions

·         2 medium red bell peppers

·         2 large heads of garlic

·         2 Japanese eggplants

·         2 medium tomatoes

·         1 small squash

·         2 medium zucchini

·         8 button mushrooms

·         ¾ cup (6 fl. oz, 180 ml) olive oil (or better, replace half the oil by vegetable broth)

·         2 tsp. thyme

·         coarse salt (moderate)

·         black pepper, ground

Method:

Peel the onions. Quarter them through the root, leaving the root intact if you can. Pre-cook the onions by steaming them for a few minutes. Halve and seed the peppers, removing the stalks and any white membrane. Cut each pepper into quarters. With a sharp knife cut the cleaned, but unpeeled garlic bulbs in half through the equator. Cut the unpeeled eggplants in half length­wise. Cut the unpeel­ed tomatoes in half through the equator. Cut the unpeeled squash lengthwise into 8 slices. Cut the unpeeled zucchini in half length­wise. Clean the mushrooms gently with a kitchen paper and cut off the ends of the stalks. Place all the vegetables in a very large baking dish (with the vegetable broth if used). Drizzle the olive oil and sprinkle the thyme, salt and pepper. Bake in a preheat­ed oven at 400°F (200°C) for about 35 minutes, turning the vegeta­bles twice. They should be tender and browning but not dis­integ­rat­ing. The garlic (still in its husk) should be golden and soft.

Comment:

This is a hearty and varied vegetable dish. It is quite filling and can easily serve as a complete meal in itself. Note the baked garlic bulb. This is a little-known but delicious way of eating garlic. It is possible to bake garlic on its own as a side dish. This dish is quite rich in oil and the option to replace half the oil by vegetable broth is preferred.

 

MAIN DISHES – portions restricted

 

Chicken Curry

serves 4

YYYY

Ingredients:

·         1lb. (455 g) skinless chicken breast, cut in 1-inch squares (2.5 cm)

·         6 oz (170 g) white onion, cut in fine slices

·         1 packet (16 oz, 455 g) green peas, frozen

·         ¾ cup (6 fl.oz, approx. 180 ml) soymilk (or more if needed)

·      3 oz (85 g) cashew nuts, raw and unsalted

·      2 cloves garlic, crushed

·      3 T. hot curry powder

·      1 T. (15 ml) Canola oil

·      Canola oil spray

·      salt

·      pepper

Method:

Spray a large frying pan with the oil and sauté rapidly the chicken breast, until done. Salt and pepper to taste. Set aside on a plate. Sauté the onion (note 1). When it is done, add the garlic and curry. Stir well. Add the soymilk. Meanwhile cook the peas in a microwave oven, following the instructions on the packet. Drain the peas and add to the onion. Add the chicken breast and the cashew nuts and heat all together.

Comment:

The skinless chicken breast fits in well to the Natural Eating profile. This dish is strongly dominated by the animal protein. Ensure that there are other elements to the meal (salads, vegetable dishes) that increase the level of vegetation. Definitely avoid the trap of serving this dish with rice or any other starch food. Serve, for example with the Cauliflower Purée (see cookbook).

Heart Loser: borderline glycemic, antinutrient legume (peas).

Fish Loaf

serves 6

YYYYY

Ingredients:

·         21 oz (600 g) cod fillets

·         28 oz (800 g) ripe tomatoes

·         6 eggs, high omega 3, free range

·         5 cloves garlic, crushed

·         1 T. (15 ml) olive oil

·         3 - 4 T. fresh basil, chopped

·         1 pinch cayenne pepper

·         salt

·         pepper

 

Method:

In a large bowl pour boiling water over the tomatoes. Leave them for one minute, then drain and slip the skins off. Cut the tomatoes in quarters, seed and chop them. Heat the oil in a large frying pan, add the garlic and sauté, then add the tomatoes. Salt and pepper to taste. Cook uncovered over medium heat. When most of the liquid has evaporated, reduce the heat. Simmer, uncovered, stirring frequently, until the tomatoes start to stick to the pan (the cooking time for the tomatoes can be 50-60 minutes). Set aside. Meanwhile coarsely chop the raw fish fillets, by hand or in a food processor. Beat the eggs. Salt and pepper to taste. Mix in the tomatoes, the fish and the basil. Add a pinch of cayenne pepper and, if necessary, some more salt and pepper to taste. Place the mixture in a large, well-oiled mold. Bake in a hot oven, in a bain-marie if possible, at 350^oF (180^oC) for 50-60 minutes.

This dish can be served directly in the mold. Or if desired, unmold before serving, but then allow to cool down first.

Best served cold.

 

Comment:

A good, conforming, high protein dish, to serve as part of a main meal. Also much appreciated at party buffets.

 

DESSERT

Strawberry Gratin

serves 4

YYYYY

Ingredients:

·         1 lb. (455 g) strawberries, washed and dried

·         2 eggs, high omega 3, free range

·         ²/₃ cup (approx. 5 fl.oz, approx. 150 ml) soy­milk

·         2½ T. fructose

Method:

Cut the biggest of the strawberries in half lengthwise and lay cut-side down in an oiled baking dish. Sprinkle with 1 T. fructose. In a mixing bowl beat the eggs with the remaining fructose. Mix in the soymilk. Spread the mixture over and around the strawberries. Cook in a preheated oven at 350°F (180°C) for 30‑35 min.

Variant: 

Up to half of the strawberries can be replaced by raspberries- according to the depth of your pocket! You can also replace the fresh strawberries by frozen strawberries. Take the juice strained from the frozen berries and add soymilk to obtain the amount of liquid needed (see above). If you wish to make a desert for 6 - 8 people, just double the amount of the berries and the liquid, but take only 3 eggs and 4 T. fructose.

Comment:

Strawberries along with raspberries are just about the only fruit that may be eaten at the end of a meal. Furthermore, being cooked, they are unlikely to cause a digestive difficulty. This dish is Natural Eating conforming but, with its concentration of eggs and fructose, it should be eaten in controlled quantities.

Chocolate Mousse

serves 4

YYYYY

Ingredients:

·       7 oz (200 g) dark chocolate, 70 % cocoa (Note 2)

·       4 eggs, high omega 3 (Note 3)

·       1 T. fructose

·       2 tsp. grated orange peel

·       1 – 2 tsp. orange extract, to taste

·       4 T. (60 ml) dark, flavorful rum

·       2 tsp. (10 g) instant coffee in 3 T. (45 ml) hot water

·       4 T. (60 ml) water