DELICIOUS PROTEINS TO MAKE CHEAPLY: HUMMUS
HUMMOUS - This is a middle eastern HI PROTEIN DISH like bean dip or Mexican refried beans except no heated oils and no high chol cheese in it. STILL it's high protein which we need to prevent diabetes in such a carb-craving, sugar adoring nation. HUMMUS is a fab breakfast food on a whole wheat pita, cracker, hot corn tortilla or whole grain toast. It's a super, welcome party dip, on crackers or for crudites. Use it as sandwich spread for kids' lunches as it's thick like chicken salad but bread with salad so wetness of hummos doesn't slop up the slice.
HUMMOS (alt spelling) is good tasting, hunger-satisfying and is the highest CALCIUM RICH bone protector food you could find due to sesame having so much calcium. This waaaay replaces the bologna sandwich (so high cholesterol), it replaces cheese sandwiches which are MUCUS producing, clogging and constipating. (Though cheese grated is a fine garnish!)ONE THING, you can throw cheese or ham in the fridge for a few weeks. It's so chemical-treated no bacteria will go near it. All bean-based dishes sour in 4 days so use it in that time. PROBLEM IS it costs 3$ for a little plastic container an inch high! OUCH! So let's make it ourselves and cut that down to 1$ for a big container of it.
HAVE ON HAND: BAG OF RAW GARBANZOS, 8 OZ bag usually. Soak overnight with salt, rinse. OR buy a CAN of garbanzos. One jar/Can TAHINI, (a kind of peanut butter except that it's made w. sesame seeds, 6$ avail at fancy supermart, Israeli, Iranian, Arab grocery stores. NOTE YOU CERTAINLY will NOT USE ENTIRE CAN, FRIDGE REST TO STORE IT.) You can also start with canned garbanzos, drained or dry raw garbanzo beans. BEAN PREP: soak WITH SALT in water, about 8 cups water for 12 hours then RINSE the SALT OFF. NOW simmer in plain UNSALTED water until soft. NOTE: You will add salt after it's cooked & soft so as not to harden skins. OTHER THINGS TO HAVE ON HAND: onion, soy sauce, chile sesame oil, toasted SESAME SEED OIL... paprika, pckg untoasted sesame seeds which you toast fresh. Raw minced garlic, lemon. Option to add a sml. can chopped olives. Israelis and Arabs add cumin. I add curry powder, Cilantro, arugula, Chile-Sesame oil, (oriental section.) ONIONS and chopped sour or dill Pickles optional as garnish.
METHOD- SOAK beans over night. 12 hrs. DRAIN, rinse then add water again. Simmer in crock pot until soft. While beans cook, toast sesame seeds in iron skillet, stirring until they are golden, not brown.They will start to pop. Cool. Reserve most of liquid in beanpot for tomorrow's soup, leave 1/2 cup remaining liquid while you mash beans into a paste. OR PROCESS til smooth. Add 1 part tahini to 3 parts beans, so you may have TAHINI left over, depending on jar size. Mash beans tahini with finely chopped onions, 3 tsp lemon juice, soy sauce. Add toasted sesame seeds to the bean/tahini mix, add a few dashes of chile sesame oil, your spices, cumin, curry, lots of crushed fresh garlic, olives, cilantro and lemon juice. Freeze what you can't eat in plastic, not foil, as there's acid in hummous and aluminum leaches out of foil. Later, hummus thaws good as new. Serve with oil and paprika on top, some sort of chip (baked better than fried) or in sandwiches or in pita toasted on grill, w. garnish of pickle/ lettuce/tomato. Kids LOVE it.
HUMMUS IS a great dip! It's so tasty, you'll even dip raw broccoli and celery sticks in it and enjoy the meal. VERY HIGH In calcium that sesame seed! RAW OR COOKED GARBANZOS??? YOUR CHOICE! You can soak garbanzo beans overnight, discard water, add fresh clean water and boil at low temp. You can cook raw beans slowly. OR you can sprout the beans in two days of water, changing 2 x a day, and when they are alive, mash them.
In any case, finished bean is given a third part of SESAME BUTTER, two parts of beans, mashed. ONCE OPEN, sesame butter is kept fridged. Lots and lots of raw pressed fresh garlic. Soy sauce, chile sesame oil, toasted sesame seeds to make crunch appear and mashed well. CHILE SESAME OIL, curry powder can be added, mashed in and it will still keep a week. I would add the grated onion, LOTS OF LEMON JUICE, fresh greens, chopped cucumber, raw parsley, cilantro be added only as you serve it up as all that raw stuff is fragile! ENZYMES change any cooked foods. From that point on, there's no fridge storage of it. you eat it all! TOSS THE REST or freeze it. Salt can be used or soy or both and or GOMASIO, a sesame salt mixture, ask me for recipe, you make it yourself. BEANS/ SESAME PASTE ALONE keeps real well in the fridge.
VEGETARIAN TOFU PATTIES: TOFU (soy curd) has natural plant hormones that supply body with youth and totally prevent aging. INGRED: can creamed corn, mushrooms, Tofu, soaked, peeled almonds Skins are astringent, so soak nuts 2 hrs, slip out of skins while watching TV or something. Some bread crumbs or corn bread mix. Can water chestnuts, minced carrot/celery, onion, garlic. (I use 2 slices sprouted wheat bread/toasted as crumbs. Toast bread slices. Process with garlic. Chop those almonds, toast lightly when dry, not when freshly soaked. . Open can creamed corn. Then, heat pan, pour in oil/butter, mince and fry (saute) mushrooms, shredded garlic, onion, celery, parsley or coriander, (cilantro) bell pepper, grated carrot. Process, chop or even shred veggies on large holes on grater. Add nuts, (almonds, water chestnuts also 1 lb tofu, drained crumbled or cut, Salt/pepper. Add spices: celery seed probably best powdered kind; thyme, oregano, sage, seasalt. Stir in a raw egg with creamed corn. Shape this soggy mess into a croquette, dredge in whole wheat flour/ toast only half of a pckg of sesame seeds, that goes into the batter. The remainder sesame seeds go with flour for dredging, before frying (in olive oil /butter mixed,) doing both sides litely. Then oven bake. Batter is so wet you're amazed you can dredge it, fry it, but it hardens up in the pan. After seconds of frying, transfer to oven dish, bake 20 min 325 deg. You can add goat cheese and tomato sauce last 5 min. OR bake in MEATLOAF shape in a cake dish type thing. Freeze or fridge 3/4 of slices. Chez moi, they're in fridge for a day or so only cuz we LUV 'em.
HOME MADE BREAD- Let pckg dry yeast rise in 1 tsp sugar, 1/2 cup of warm spring water. Make 3 cups vegie broth by simmering veggiesvegies that U-eat for dinner. Save it in fridge. Add 1/2 cup brown sugar, corn oil, COOL. Throw 3-4 cups whole grain wheat/mixed w. rye into broth, (a little millet flour is good if U-can find) and a tsp of gluten (avail. at healthfood store) for each cup of flour. Stir so it's very soft, then add, stir in the yeast which has proven it's alive by getting a thick scum on it. Stir more flour into dough until it's mushy verging on firm. Let rise in bowl in warm spot in kitchen, FOR MINIMUM OF 2 HRS, like open oven on super low. 2-hr yeast raising period is to inactivate phytic acid. Better, if you have a grinder, soak whole grain, overnight, throw away water, then grind drained grains! Make THAT into bread. That's BIBLE BREAD and is it GOOD. Non-acidic in the mouth which flour can never been. Anyway, when your bread dough is doubled in size, turn on dusted board, and knead, as you do, adding several oz. of toasted sesame seeds and salt to taste. Put on oiled floured pizza pan, or four loaf pans, set in warm place until it doubles. Minimum of 2 hrs to rise. Then knead well, let rise again in the pan. Or on greased, floured baking sheet. Bake at 375 l0 min, then lower to 300 until brown. Cool, If you have 4 loaves, freeze 3, well wrapped in saran wrap or foil.
SANDWICH FILLING -(or party dip very similar to Vegie chicken livers.) Ground sprouted Walnuts, pecans, pre-soaked lentils, cheddar cheese, garlic, soy sauce, lemon juice all blended together. YUMMY! Pre-soak nuts in water, just overnight to sprout them a little, to inactivate phytic acid in seeds, nuts. This is partly why we soak and peel almonds before we eat them or make vegie burger out of them. The other reason is that the skin is astringent.
SALAD - THE ULTIMATE VITALITY FOOD- Wash romaine, watercress, spinach, but not head lettuce. Get all dirt out of crevices. Put in colander. DRESSING- Olive oil, lemon juice, crushed garlic, oregano, dash Lea & Perrins Worcestshire sauce, a little dry mustard powder or wet, 2 tbsp crushed avocado and slices of onion, soy sauce for salt, anchovy paste if possible. Mix in large, wooden salad bowl, put greens on top. TOPPING- sunflower seeds, avocado slices, raisins, mushroom slices, hulled pumpkin seeds (only avail. at HFS), broccoli florets, jicama or sunchoke slices, diced green onions, fresh basil, cilantro or arugula herbs. SERVE with stacks of hot, corn tortillas in a basket. Make 'tacos' of salad. Grow a patch of lusty arugula in your garden. It is invulnerable, selfseeds each year. Your friends will rave about the flavor in your salads. Use high calcium raw spinach, too.
TOFU EGG SALAD.- Mash l lb tofu with 1 tsp curry powder, tumeric, chopped olives, 3 tbsp mayo, 2 tbsp healthfood store no preservative, sweet pickle relish, 1 tsp toasted sesame seeds, 4-10 drops chile sesame oil an Asian store product, chopped celery/olives. Paprika on top. Spread on bread. You know how you can tell it's not egg salad? It tastes better.
LEMON MERINGUE FISH: Similar to shepherd's pie. Boil potatoes, mash. Line a buttered pie dish w. 'crust' of mashed potatoes, fill with steamed ling cod fillets, cover with thick gravy made of fish pan juices, corn starch, raisins, honey, curry powder, lemon and zest. Top w. more potatoes, bake.
SWEETS- Make dried fruit 'Pinatas' in paper wraps and store in jar in fridge. Each colored paper cone is filled with "candy" made with ribbon-chopped dried cranberries, dates, raisins, peaches, apricots, cherries, (all from healthfood store, having no sulphur) home-blanched fried then toasted almonds, homemade peanut brittle, all made w. no sugar. Larger dried fruits like dates, figs are stuffed w. nuts or homemade marzipan. (Grind dates, walnuts, home blanched (not purchased skinned) almonds, lemon juice & rind, coconut in blender, add almond extract, roll paste into balls, roll in coconut, put a pecan pc on top and saran wrap each. Store in airtight jar in fridge..) You will find these natural sugars WAY MORE pleasing than the phony stuff that melts the bones out of your body by tampering with your blood calcium levels.
HIGH ENERGY GOURMET BREAKFAST- Put Columbian bean (freshly ground,) into pure, spring water in an enamel or stainless pot, water should be just under a simmer, WHEN YOU DROP GROUND COFFEE IN. Turn off heat, right then, cover. Let brew 1-2 min. Pour thru fine strainer or natural brown paper filter. Never boil or perk coffee! BEST TEA: Celestial Seasonings had a black tea they used to present with a fab Mango flavor which was unbelieveable. They stopped making their best flavor ever. So drop dried mango into any good black tea. Brew same way: bring water to 150, (between a bath and a boil) drop in mango pieces, teabag, let sit 5 minutes. NEVER take water into high temp.zone. Toast 2-pc sprouted grain bread, butter well, get your honey pot which has royal jelly (from HFS) stirred into the honey. Spread thickly. You get on a super busy 'honey bee' jag, do physical work 4-HOURS.The big 5 lb Bulgarian HONEY cost $9.99 in 2016, but in 2018 it's 11.99 for the ame 5 lb jar, at a famous small-chain market here in LA "JONS MARKETPLACE" write them. That's 2.50 $ an lb. !!
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