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Nutritional Anthropology's Bible:
In Natural Eating the emphasis is on keeping meals simple and cooking as little as possible.
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.
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.
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.
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.
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.
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.
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.
ch. = chopped
unpld. = unpeeled
sl. = sliced
T. = Tablespoon (= 15 ml)
tsp. = teaspoon (= 5 ml)
~ = approximately
Red Bell Peppers with Tomato
· 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
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.
tasty and interesting way to prepare red bell peppers.
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
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
makes a concentrated, high protein dish that is suitable to serve as
an appetizer or as an accompaniment to a main meal.
Loser: dairy (cheese), salt.
Medallions of Eggplant and Tomato
1 very large eggplant (20-24 oz, 570-680 g),
3 large, ripe, juicy tomatoes (20-24 oz, 570-680 g)
4 cloves garlic, crushed
2-3 tsp. Herbs de
2 T. (30 ml) olive oil
2 T. basil, chopped
Optional: approx 12 oz (340g) low moisture, part
skim, Mozarella cheese
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 400oF (200oC)
for approx. 30 minutes, or until the eggplant is soft.
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.
hearty dish can be served as the centerpiece of any meal.
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
Serves 4 to 6
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
2 tsp. thyme
coarse salt (moderate)
black pepper, ground
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
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.
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
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
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
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
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).
Loser: borderline glycemic, antinutrient legume (peas).
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
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
dish can be served directly in the mold. Or if desired, unmold before
serving, but then allow to cool down first.
good, conforming, high protein dish, to serve as part of a main meal.
Also much appreciated at party buffets.
1 lb. (455 g) strawberries, washed and dried
2 eggs, high omega 3, free range
cup (approx. 5 fl.oz, approx. 150 ml) soymilk
2½ T. fructose
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
for 30‑35 min.
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.
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
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
break the eggs and separate the yolk from the white. Break the chocolate
into small pieces and put into a microwave-proof bowl. Add the orange
extract, the rum, the instant coffee and the water. Melt the mixture in a
microwave oven, checking and stirring frequently. Avoid overheating. Mix
the yolks and the fructose to a creamy texture. Add 1 tsp. grated orange
peel to the mixture. Beat the egg whites until very stiff. Add the
yolk/sugar mixture to the chocolate mixture. Blend to a smooth
consistency. Add the egg whites progressively to the mixture, stirring
carefully to obtain a smooth consistency. Put the mixture into 4
individual dessert cups. Sprinkle the remaining orange peel over the top.
Conserve in a refrigerator for a minimum of 5 hours (ideally make the
mousse the day before consumption).
dish is an interesting example of how a superb dessert can be made from
high density chocolate and fructose. The eggs make this a
protein-dominated dessert, so it goes best after a protein meal.
Sample Daily Eating Patterns
is an infinity of ways of putting together a conforming Natural Eating
feeding pattern for the day. Four schedules of daily eating patterns are
given on the following pages. Weights of portions are given per person.
These weights are just guidelines. However, don’t exceed the portion
size for those foods to be eaten in controlled quantities. They are marked
with an asterisk (*). See also table 2, Annex 1.
schedules are just examples to give an idea of the range and variety
possible. Don’t feel that you have to follow any one of them slavishly.
You will also be dependent on what foods are available in the stores,
particularly when it comes to fresh fruit and vegetables. Use your
imagination to substitute and experiment using the information in this
book, notably chapter 9 and tables 1 and 2 of the Annex.
reader is referred to the Natural Eating Manual for a wide range of
suitable daily eating patterns.
Day, Canteen Lunch, Restaurant
day is based entirely on vegetables. This
represents an extreme. It is good to do from time to time but there is
no obligation. The idea is to demonstrate here how it can be done.
Out and About
Pattern # 4
All Fruit Day
is an extreme case which is not obligatory! However it is healthful to
have an all fruit day, say, once a month. This allows the body to have a
respite from having to treat a constant input of toxin-creating foodstuffs
and to eliminate any build-up. Eating this way gives the full complement
of macro- and micro-nutrients, with the possible exception of protein. However,
it is not recommended to do this all the time, for a number of reasons.
For example, potassium intake is unbalanced and blood sugar control can be
is nothing particular about the selection of fruits. It is just as wide a
variety as possible, given availability in the market.
that fruit is eaten at will throughout the day. There is nothing special
about the individual weights or the times. Just eat each time you feel
hungry. Note also the great weight consumed, over 4½
kg. Since the quantities are so large, it is possible to
over-consume high and borderline G.I.a
fruits. Take care to manage this aspect.
large volume even supplies 50g of protein. This is quite a surprising and
respectable quantity for a day that has no ‘protein-rich’ food in it.
Even so, 50 g/day is on the low side for a full size adult; but a few do
eat like this all the time, particularly ‘fruitarians’ and cancer
[b] This quantity yields 2 teaspoons of sucrose – safe for healthy people – but don’t eat more!
[c] Ask the waiter to take away the bad carbohydrate nibbles such as chips, trail mix and salty crackers. Ask him to bring nuts, salt-free if possible. Courageous Natural Eaters will bring their own, salt-free, raw nuts and ask the waiter to put them on a dish. The ‘special diet’ excuse always works.
[d] Take care not to eat the warm rolls that come with the meal.
[e] This is to keep the protein rush under control. This is plenty at one sitting.
[f] e.g.: 4 tbs. (60ml) virgin canola oil, 1 tbs. (15ml) lemon juice, ¼ tsp. salt, pinch pepper, 3 cloves garlic, crushed
[g] Use omega 3 oils like rapeseed (best) and walnut or flax for cold dressings
[h] Tomato and Avocado are both technically fruits but they are usually consumed as a vegetable.