recipes_for_vegetables/green bean recipes
Green beans and almonds

1 pound fresh green beans
  or a 1 pound can, drained
1/4 cup almonds

If using raw green beans, boil them in
enough water to cover for 5 minutes.

Drain off the water by pouring into a strainer.

Top with almonds when serving.





Tomato green beans onion with garbanzos: 
2001-20-05

 1/2 of a small onion (use 2 ounces of onion)
   or 1/4 cup walnuts
 1 teaspoon vegetable oil
 1/4 cup canned garbanzo beans
   or other canned bean such as kidney, black beans, lima,
     pork and beans, canoli, blackeyed beans, lentils
   or raw peanuts
   or raw lentils soaked in water 12 hours
 1 half cup (3 ounces) fresh green beans cut into 3 quarter inch pieces
   or 1/2 cup canned green beans
   or 1/2 of a red bell pepper
   or 1/2 cup blanched green bean puree (looks odd, but
     tastes good)
 salt to taste, about 1 or 2 pinches 
 1/2 of a tomato cut into 1/2 inch cubes (use about 2 to 3 ounces tomato)
   or 1/4 cup canned stewed tomatoes
   or 1/2 of an apple

Chop the onion into 1/4 inch pieces.

Place onion and 1 eighth cup water in a 3 cup or larger microwaveable bowl.

Heat at full power for 1 minute, then heat 20 minutes on low.

If you like crunchy green beans, use fresh or frozen instead of canned. 

If using fresh or frozen green beans boil 3 to 20 minutes depending 
on tenderness desired. 

Frozen or fresh greens beans can be blanched quickly by putting into a 
2 or 3 cup bowl with a tablepoon water, cover, heat in a microwave oven until 
boiling, 1 minute 10 seconds for fresh or 1 minute 40 seconds for frozen, if 
using a 1000 watt microwave oven, then heat 3 minutes on low.

Combine the onions, green beans, garbanzos and oil in a portion bowl.

Add salt to taste. 

Add the tomato pieces and toss. Serve at room temperature 







20090802b
Green bean grain bean pudding

3 ounce green bean
1 quarter cup (1.6 ounces) lentils
2 tablespoons (.85 ounce) flax
  or 2 tablespoons whole wheat flour
1 tablespoon (.5 ounce) sugar
1 eighth teaspoon salt
1 half cup (4 ounce) water


Cut the green bean into piece your blender will deal with.

Put all ingredients except boiling lentils into a 2 cup or larger blender.

When the lentils are done heating, pour into a strainer to get rid of the water.

Pour the lentils into the blender with other ingredients.

Process until smooth, about 4 to 5 minutes if using non ground flax, 
2 to 3 minutes if using ground grain.

Put batter into 3 3-inch diameter bowls.

Heat in a microwave oven until thickened,
8 minutes 15 seconds in a 1000 watt microwave oven, or
13 minutes 30 seconds in a 600 watt microwave oven.

----------------------------------
Math:
To heat to boiling: 20 seconds per ounce time 9.9 ounces = 198 seconds.
Plus 5 seconds for microwave to begin heating.
Plus 30 seconds to heat dish.
Dry weight equals total weight minus total water (9.9 - 6.7) = 3.2 ounce.
Water to leave in is 40/60 time dry weight (40/60) X (3.2) = 2.1 ounces.
Water to remove is total water minus water left in (6.7 - 2.1) = 4.6 ounces.
Plus to evaporate excess water: 46 X 4.6 = 212 seconds.
Plus to replace heat lost to air: 12 X (212/60) is 42 plus 42/60 X 12 equals
  50 seconds.
Notes:
Assume green bean is 90 percent water, mixture should be
about 40 percent water after heating.
---------------------------

Has enough calories and protein for a light meal.

For a complete light meal add 1 to 2 ounces of fruit or vegetable such as 
apple, grapes, or perhaps raw carrot or yam.

For a large meal could also serve 2 ounces meat and 3 ounces fruit such as 
half a banana or Blueberry pudding.

Mild, unusual flavor, mildly sweet, slightly salty, starchy; 
bagel texture/consistency.




20090730b
Green bean grain nut bean pudding

3 ounce green bean
1 quarter cup (1.3 ounces) almonds
1 tablespoon (.4 ounce) flax seed
  or 1 tablespoon whole grain flour
1 tablespoon (.4 ounce) lentils
1 tablespoon (.5 ounce) sugar
1 eighth teaspoon salt
1 half cup (4 ounce) water

If using dried lentils:
[
Put 1 tablespoon lentils and 1 cup water into a metal pan.

Heat on a cooktop until boiling, cover, reduce heat to low, and 
heat until lentils are soft, about 15 minutes.
]

Cut the green bean into piece your blender will deal with.

Put all ingredients into a 2 cup or larger blender and process
until smooth, about 5 minutes.

Put batter into 3 3-inch diameter bowls.

Heat in a microwave oven until thickened,
8 minutes 20 seconds in a 1000 watt microwave oven, or
13 minutes 35 seconds in a 600 watt microwave oven.

----------------------------------
Math:
To heat to boiling: 20 seconds per ounce time 9.6 ounces = 192 seconds.
Plus 5 seconds for microwave to begin heating.
Plus 30 seconds to heat dish.
Dry weight equals total weight minus total water (9.6 - 6.7) = 2.9 ounce.
Water to leave in is 40/60 time dry weight (40/60) X (2.9) = 1.9 ounces.
Water to remove is total water minus water left in (6.7 - 1.9) = 4.8 ounces.
Plus to evaporate excess water: 46 X 3.8 = 221 seconds.
Plus to replace heat lost to air: 12 X (221/60) is 44 plus 44/60 X 12 equals
  53 seconds.
Notes:
Asume green beans are 80 percent water, mixture should be
about 40 percent water after heating.
---------------------------

Has enough calories and protein for a light meal.

For a complete light meal add 1 to 2 ounces of fruit or vegetable such as 
apple, grapes, or perhaps raw carrot or yam. 

For a large meal could also serve 2 ounces meat and 3 ounces fruit such as 
half a banana or Blueberry pudding.

Moderate green bean flavor, mild: almond flavor, salty, starchy; 
slightly sweet; very moist biscuit consistency.





20080408
green bean grain seed peanut

3 ounces green beans
1 tablespoon chestnut flour
1 tablespoon whole wheat flour
1 tablespoon unroasted skinless peanut meal
1 teaspoon canola oil
1 teaspoon sgr
1 pinch salt

Put 1/4 cup raw peanuts into a metal pan with 1 cup water.

Heat on a cooktop until boiling, cover, reduce power to low, and 
heat for about 10 minutes.

Strain away the water.

If the peanuts have skins, most of the bitterness from the peanut 
skins will be in the water.

Put into a 1 cup processor or blender:
 3 ounces green beans,
 the boiled peanuts, 
 1 tablespoon flax seed if using seed instead of meal,
 1 teaspoon oil,
 1 teaspoon sugar, and
 1 tablespoon water.

Process until as fine as desired, perhaps about 3 to 5 minutes. 

Add 1 tablespoon chestnut flour, 1 pinch salt, and, if using, 
1 tablespoon flax meal.

Run to mix until uniform.

Spread the batter on a plate to form a flattened donut shape about 
1/4 inch thick and with a 2 inch hole at the center.

Heat in a 1000 watt microwave oven for 4 minutes 40 seconds

------------------------------------------
Math:
To raise to boiling temperature: 6-1/2 ounces X 20 seconds per 
  ounce = 130 seconds.
Plus to evaporate excess water: 46 seconds per ounce X 2-5/6 
  ounces water = 129 seconds.
Plus 20 seconds to replace heat lost to air.
------------------------------------------

good, tastes a little like toast







20080128a
  similar to 20080128b which takes less time to prepare
Green bean potato bean seed grain

Watercress potato green bean bean biscuit ingredients:
2 ounces potato
4 ounces green beans
1 tablespoon plus 1 teaspoons (.4 ounces) whole wheat flour
  or 1/8 cup (2 tablespoons) flax meal
1 eighth cup dried beans
  or 1 eighth cup blanched skinless peanuts
  or 1 quarter cup canned beans
1 teaspoon (.15 ounce) canola oil
1 quarter cup water water (this is the water that the potato was cooked in)
total: 10.55 ounces,  8 ounces water

In Watercress grain nut topping:
1/2 ounce watercress puree 
  or 1 half teaspoon green, brown, or black tea powder 
2 tablespoons and nut or seed butter such as tahini
  or 1/4 cup walnuts plus 1 teaspoon sugar
  or 3 tablespoons raw sunflower seeds 
  or 1/4 cup raw no oil added 50/50 water sunflower seed butter*
    (may flow in processor better)
  or 2 tablespoons whole wheat flour plus 1 teaspoon canala oil
2 teaspoons canola oil
1 tablespoon sugar
1 pinch salt

If using dried beans or peanuts:
[
Into a metal pan put 1 eighth cup dried beans and 1 cup water.

Heat on a cooktop until boiling, cover, reduce heat to low, heat until 
the beans are soft and mild, 20 to 90 minutes depending on type of bean.
]

If green beans are frozen, thaw 4 ounces green beans by immersing in water.

Peel 2 ounces potato and cut into 1 quarter inch thick slices.

Put the potato and 1 half cup water into a metal pan, heat on a cooktop until 
boiling, reduce heat to low, cover, heat 25 minutes.

When the potato is done heat, set the pan in cold water to cool so heat 
will not damage the blender.

If boiling dried beans, when the beans are done heating, pour into a 
strainer to get rid of water.

Into a 2 cup or larger blender put:
 4 ounces green beans,
 if using, 1 tablespoon flax seed,
 2 ounces potato and cooking water, and
 the canned or boiled beans. 

If necessary repeatedly lift the processor 1/4 inch and drop it down onto
the counter to jar the mixture into the path of the cutting blades.

If necessary add 1 tablespoon water at a time, just enough to get the mixture
to flow while processing.

Run until desired smoothness is
achieved, perhaps 2 minutes.

Into a mixing bowl put:
 the potato/green beans mixture, 
 if using, 1/8 cup flax meal,
 if using, 1/8 cup bean flour, and
 1 teaspoon oil.

Mix.

Pour the mixture onto a plate.

Form the mixture into a flattened donut shape with a hole about 2 inches.

If using canned or boiled beans and boiled potato, 
heat in a 1000 watt microwave oven for 11 minutes 10 seconds.

If using grain flour instead of potato, heat 3 minutes 35 seconds less.

If using bean flour instead of canned or boiled beans, heat 
1 minute 10 seconds less.

-------------------------------------------
Math: if using canned or boiled beans and boiled potato
Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dish.
Plus to raise food to boiling: 20 seconds per ounce times 10.55 ounces = 211 seconds.
Dry weight is total weight minus water (10.55 ounces - 8 ounces) = 2.55 ounces.
Water to leave in is (25 parts water)/(75 parts dry weight) X dry weight = 
1/3 x 2.55 ounces = .8 ounce.
Water to remove is total water - water left in (8 ounces - .8 ounce) = 
7.2 ounces.
To evaporate excess water: 46 seconds per ounce X 7.2 ounces = 331 seconds.
To replace heat lost to air: 15 seconds per minute X 331/60 minutes = 
82 seconds plus 15 X 82/60 = 20 for a total of 102 seconds.
Assume green beans and potato are 80 percent water, dry beans absorb 125 percent 
of their weight in water when boiled, final product will be 25 percent water.
Total heating time is 11 minutes 45 seconds.
--------------------------------------------

If cake is not as stiff as desired, heat another 30 seconds.

Allow the cake to cool and stiffen for a few minutes.

Into a 1 cup processor put: 
 1/4 cup nut or seed butter,
 1/2 ounce watercress puree or sprigs (use 1 ounce if using frozen
     puree that is over 2 years old)
   or 2 thirds ounce watercress pesto
 1 tablespoon sugar, 
 1 pinch salt, and
 2 teaspoons oil.

Process until no pieces of watercress larger than 1/32 inch remain and
mixture is light green, perhaps 3 minutes.

Spread the mixture on the donut shaped ring.

Makes one portion large enough for a light meal or about 2/3 of a large meal.

Serve with another dish so alternating from one to other keeps taste  unfatigued.

Could serve with a side of raw red pepper and hummus.

*Process 1-1/2 cups raw dehulled sunflower seeds into a fine meal. Process
until flow slows or stops. Add 3/4 cups water. Process until as smooth as
desired, perhaps 5 minutes. Refridgerate for up to 5 days.






20080128b
  similar to 20080128a which uses potato and dried beans
Green bean grain bean and Watercress grain nut topping

Green bean grain bean biscuit ingredients:
4 ounces green beans
2 tablespoons plus 2 teaspoons (.8 ounce) whole wheat flour
1 quarter cup canned beans
  or 1/8 cup bean (.8 ounce) flour (fava, garbanzo, or soybean)
    (reduce heating time by 1 minute 10 seconds
1 teaspoon (.15 ounce) canola oil
1 quarter cup water
total: 9.45 ounces,  6.8 ounces water

In watercress grain nut topping:
1/2 ounce watercress puree 
  or 1 half teaspoon green, brown, or black tea powder 
2 tablespoons any nut or seed butter such as tahini
  or 2 tablespoons whole wheat flour plus 1 teaspoon canola oil
2 teaspoons canola oil
1 tablespoon sugar
1 pinch salt



If green beans are frozen, thaw 4 ounces green beans by immersing in water.

Into a 2 cup or larger blender put:
 4 ounces green beans,
 2 ounces canned or boiled beans, and 
 1 quarter cup water. 

Run the blender until smooth, about 4 minutes.

If necessary, repeatedly lift the processor 1/4 inch and drop it down onto
the counter to jar the mixture into the path of the cutting blades.

If necessary, add 1 tablespoon water at a time, just enough to get the mixture
to flow while processing.

Run until desired smoothness is
achieved, perhaps 4 minutes.

Into a mixing bowl put:
 the bean/green beans mixture, 
 2 tablespoons plus 2 teaspoons grain flour, and
 1 teaspoon oil.

Mix.

Either:
[
Pour into an 8-inch bundt pan.

Place the pan in a microwave oven.
]

Or:
[
Divide the batter equally into 3 1-half cup or larger bowls.

Place the bowls in circle around the center of a microwave oven.
]

Heat in a 1000 watt microwave oven for 9 minutes 20 seconds.

-------------------------------------------
Math: if using canned or boiled beans and boiled potato
Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dish.
Plus to raise food to boiling: 20 seconds per ounce times 9.45 ounces = 189 seconds.
Dry weight is total weight minus water (9.45 ounces - 6.8 ounces) = 2.65 ounces.
Water to leave in is (25 parts water)/(75 parts dry weight) X dry weight = 
  1/3 x 2.65 ounces = .9 ounce.
Water to remove is total water - water left in (6.8 ounces - .9 ounce) = 5.9 ounces.
To evaporate excess water: 46 seconds per ounce X 5.9 ounces = 271 seconds.
To replace heat lost to air: 14 seconds per minute X 271/60 minutes =
  63 seconds plus 14 X 63/60 = 14 for a total of 77 seconds.
Assume green beans and potato are 80 percent water, dry beans absorb 125 percent 
  of their weight in water when boiled, final product will be 25 percent water.
Total heating time is 11 minutes 45 seconds.
--------------------------------------------

If cake is not as stiff as desired, heat another 30 seconds.

Allow the cake to cool and stiffen for a few minutes.

Into a 1 cup processor put: 
 1/4 cup nut or seed butter,
 1/2 ounce watercress puree or sprigs (use 1 ounce if using frozen
     puree that is over 2 years old)
   or 2 thirds ounce watercress pesto
 1 tablespoon sugar, 
 1 pinch salt, and
 2 teaspoons oil.

Process until no pieces of watercress larger than 1/32 inch remain and
mixture is light green, perhaps 3 minutes.

Spread the mixture on the donut shaped ring.

Makes one portion large enough for a light meal or about 2/3 of a large meal.

Serve with another dish so alternating from one to other keeps taste unfatigued.

Could serve with a side of raw red pepper and hummus.





20071017

Green beans Swiss chard nuts grain
2 ounces fresh Swiss chard, coarsely chopped
2 ounces green beans
1 tablespoon whole oat flour
1 eighth cup canned beans
  or 1 tablespoon dried beans boiled until soft and mild, drained
  or 1 tablespoon bean flour (fava, garbanzo, soybean)
1/4 cup water
1/2 apple, 3 ounces of apple
2 tablespoons any nut or seed butter such as tahini 
  or 2 tablespoons any whole grain flour plus 2 teaspoon canola oil
1 tablespoon olive or canola oil
2 teaspoons sugar, if apples are tart add 1 teaspoon sugar
1 pinch salt

Cut the greens into 1 inch or smaller pieces.

Put the greens and 3/4 cup water into a blender.

Blend until smooth (about 30 seconds after mixture starts to flow).

Put the greens puree into a deep bowl with sides 3 or 4 inches above the
level of the puree.

Heat in a 1000 watt microwave oven for 3 minutes 20 seconds on full power,
then 2 minutes on low (15 percent power). (if frozen 4 minutes full)

Strain away the liquid.

Mix the puree with at least twice its volume of water.

Strain away the liquid.

Either:
[
Use a coffee press to remove most of the water from the slaw.

After pressing, stir the slaw in the press to remove a layer of semi non
porous material next to the press's mesh. Press again to remove more 
water.
]

Or:
[
Put the puree onto a coffee filter paper.

Gently squeeze out most of the water.
]

Or:
[
Pour the puree into a wire mesh strainer.

Use a bowl that is about the same size and shape as the strainer to 
press liquid out of the puree.

Then squeeze the puree in a hand to extract as much water as practical.
]

Put the puree into a bowl.

If necessary, remove the strings from the green beans.

Put the green beans into the food processor or blender.

Process into a slaw.

Add 1/4 cup water and process to the desired smoothness, perhaps 2 minutes.

Add the bean or bean powder and run to mix, about 20 seconds.

Pour the mixture onto a plate and spread into a layer.

Form into a flattened donut shape by forming a 2 inch hole at the center.

Heat the donut shaped cake 2 minutes 40 seconds or until desired firmness
is achieved.

Into a 1 cup processor put
 3 ounces apple, 
 2 tablespoons seed butter,
 1 tablespoon oil,
 2 teaspoons sugar, and  1 pinchc salt.

Run the processor.

If necessary lift the processor a quarter inch and bang it down a few 
times to get the mixture into the path of the cutting blades.

Run 10 to 20 seconds and scrape down the sides of the processor bowl so all
the mixture gets processed. 

Repeat until desired smoothness is achieved.

Add the greens and oats flour to the processor and run to mix, about 20 seconds.
Scrape the processor's bowl and run again.

Spread the processor's contents on the donut shaped cake.









20071113
Green beans Swiss chard peas nuts grain

2 ounces Swiss chard puree
  or 2 ounces fresh Swiss chard, coarsely chopped
2 ounces green beans
1 eighth cup canned beans
  or 1 tablespoon dried beans boiled until soft and mild, drained
  or 1 tablespoon bean flour (fava, garbanzo, soybean)
2 tablespoons flax meal
  or 2 tablespoons whole grain flour
1/4 cup water
1/2 apple
2 tablespoons any nut or seed butter such as tahini 
  or 1/4 cup raw sunflower seeds 
  or 1/4 cup California walnuts 
1 tablespoon olive or canola oil
2 teaspoons sugar, if apples are tart add 1 teaspoon sugar
1 pinch salt
1 tablespoon whole oat flour

Put the greens and 3/4 cup water into a blender.

Blend until smooth (about 30 seconds after mixture starts to flow).

Put the greens puree into a deep bowl with sides 3 or 4 inches above the
level of the puree.

Heat in a 1000 watt microwave oven for 3 minutes on full power
  (4 minutes if greens are very cold from being frozen),
then 2 minutes on low (15 percent power).

Strain away the liquid.

Mix the puree with twice or more of its volume of water.

Strain away the liquid.

Use a bowl about the same shape and size as the strainer to press most of
the water out of the greens slaw.

Or put the puree onto a coffee filter paper.

Gently squeeze out most of the water.

Put the puree into a mixing bowl.

If necessary, remove the strings from the green beans.

Either:
[
Put the green beans into the food processor.

Process into a slaw.

Add 1/8 cup water and process to the desired smoothness, perhaps 2 minutes.
]

Or:
[
Put the green beans into a 1 or 2-cup blender.

Add 1/4 cup water and process to the desired smoothness, perhaps 2 minutes.

Add 1 minute to heating time given below.
]

Add 1 tablespoon bean flour or 1 eighth cup canned beans and 2 
tablespoons flax meal.

Run to mix, about 20 seconds.

Pour the mixture onto a plate and spread into a layer.

Form into a flattened donut shape by forming a 2 inch hole at the center.

Place the plate in a microwave oven.

If batter is to liquid to form into ring:
[
Divide the batter equally into 2 3-inch diameter 1 half cup or larger bowls.

Place the bowls opposite each other across the center of a microwave oven.
]

If you do not have a 1 cup processor, use 3 ounces applesauce instead of 
3 ounces apple and mix in a bowl using a spoon.

Into a small processor put:
 3 ounces apple,
 1/8 cup seed butter, 
 1 tablespoon oil,
 1-1/2 teaspoons sugar
   or 2-1/2 teaspoons sugar if apple is tart,
   or 2 teaspoons sugar if apple is semi sweet, and
 1 pinch salt.

Heat the donut shaped cake (or 2 bowls) 3 minutes 20 seconds or until 
desired firmness is achieved.

------------------------------
Math:
To raise to boiling: 4 ounces X 20 seconds per ounce = 80 seconds.
Plus to evaporate excess water: 40 seconds per ounce X 
  2-1/2 ounces water = 100 seconds.
Plus 20 seconds to heat dish and replace heat lost to air.
------------------------------

While the cake is heating, run the processor.

If necessary lift the processor a quarter inch and bang it down a few 
times to get the mixture into the path of the cutting blades.

Run 10 to 20 seconds and scrape down the sides of the processor bowl so all
the mixture gets processed. 

Repeat until desired smoothness is achieved.

Add the greens and 1 tablespoon oats flour to the processor and run to 
  mix, about 20 seconds.

Scrape the processor's bowl and run again.

Spread the processor's contents on the donut shaped cake.

This single portion makes enough for a large meal or add a small piece of 
fruit or a side of Blueberries And Strawberries for an extra large meal.






20071215
Green beans collards peas nuts grain

2 ounces collards puree
  or 2 ounces fresh collards, coarsely chopped
3 ounces green beans
1 eighth cup canned beans
  or 1 tablespoon dried beans boiled until soft and mild, drained
  or 1 tablespoon bean flour (fava, garbanzo, soybean)
3 tablespoons flax meal
  or 2 tablespoons whole grain flour plus 1 teaspoon canola oil
1/4 cup water
1/2 apple
2 tablespoons raw tahini 
  or 2 tablespoons walnut butter 
  or 1/4 cup raw sunflower seeds 
  or 1/4 cup California walnuts 
  or 1/8 cup raw sunflower seed butter (this trial)
1 tablespoon olive or canola oil
2 teaspoons sugar, if apples are tart add 1 teaspoon sugar
1 pinch salt
1 tablespoon whole oat flour

Put 2 ounces greens and 3/4 cup water into a blender.

Blend until smooth (about 30 seconds after mixture starts to flow).

Put the greens puree into a deep bowl with sides 3 or 4 inches above the
level of the puree.

Heat in a 1000 watt microwave oven for 3 minutes on full power
  (4 minutes if greens are very cold from being frozen),
then 2 minutes on low (15 percent power).

Strain away the liquid.

Mix the puree with twice or more of its volume of water.

Strain away the liquid.

Use a bowl about the same shape and size as the strainer to press most of
the water out of the greens slaw.

Or put the puree onto a coffee filter paper.

Gently squeeze out most of the water.

Put the puree into a mixing bowl.

If necessary, remove the strings from 3 ounces green beans.

Either:
[
Put the green beans into the food processor.

Process into a slaw.

Add 3 tablespoons water and process to the desired smoothness, perhaps 2 minutes.
]

Or:
[
Put the green beans into a 1 or 2-cup blender.

Add 1/4 cup water and process to the desired smoothness, perhaps 2 minutes.

Add 1 minute to heating time given below.
]

Add 1 eighth cup beans (or 1 tablespoon bean powder) and 3 tablespoons flax meal.

Run to mix, about 20 seconds.

Pour the mixture onto a plate and spread into a 1/4 inch thick layer.

Form into a flattened donut shape by forming a 2 inch hole at the center.

Place the plate in a microwave oven.

If batter is to liquid to form into ring:
[
Divide the batter equally into 2 3-inch diameter 1 half cup or larger bowls.

Place the bowls opposite each other across the center of a microwave oven.
]

If you do not have a 1 cup processor, use 3 ounces applesauce instead of 
3 ounces apple and mix in a bowl using a spoon.

Into a 1 cup processor put:
 3 ounces apple,
 1/8 cup seed butter, 
 1 tablespoon oil,
 1-1/2 teaspoons sugar
   or 2-1/2 teaspoons sugar if apple is tart,
   or 2 teaspoons sugar if apple is semi sweet, and
 1 pinch salt.

Heat the donut shaped cake 5 minutes or until desired firmness
is achieved.

---------------------------------
Math:
Plus to raise food to boiling: 5-1/8 ounces X 20 seconds per ounce = 104 seconds.
Plus to evaporate excess moisture: 46 seconds per ounce X 3-3/4 water = 172 seconds.
Plus 20 seconds to heat dish and replace heat lost to air.
---------------------------------

Run the processor with apple/seeds mixture, about 3 minutes.

If necessary lift the processor a quarter inch and bang it down a few 
times to get the mixture into the path of the cutting blades.

If necessary, run 10 to 20 seconds and scrape down the sides of 
the processor bowl so all the mixture gets processed. Repeat until desired smoothness is achieved.

Add the greens and 1 tablespoon oats flour to the processor and run to 
 mix, about 20 seconds.

Scrape the processor's bowl and run again.

Use a knife or spatula to cut the cake loose from the plate to make it easier
to eat.

Spread the processor's contents on the donut shaped cake.

If desired warm by heating in a microwave oven for 20 to 30 seconds.

This single portion makes enough for a medium to large meal.





20080720t
Turkey green bean cornflakes

3 ounces green beans
2 ounces turkey (cooked or not cooked)
1 half cup cornflakes
2 teaspoons canola oil

Cut 3 ounces green beans and 2 ounces turkey into 1 half inch pieces.

Put the greens beans into a microwaveable dish that can be covered.

Cover the dish and heat until boiling hot, about 1 minute
for a 1000 watt microwave oven. Then heat 3 minutes on low
(15 percent) power. 

Uncover and scoop the beans onto a plate leaving
any liquid in the cooking bowl. 

Discard the liquid or save for soup or other use. 

Let the green beans cool and dry for a couple of minutes.

Put the green beans back in the mixing and/or portion bowl.

Add the oil to the green beans and mix.

Add the cornflakes and turkey to the green bean and

Toss.








20090606a
Venison potato green bean grain seed bean and Spinach grain nut bean cookie

2 ounces venison
  or 1 and 1 half ounces turkey
  or 1 and 1 half to 2 ounces chicken
  or 1 ounce mackerel
  or 1 and 1 half ounces ham or other meat
  or 1 ounce hotdog, about 1 half of a hotdog
1 ounce green bean
  or 1 ounce mild vegetable such as salsify, yam,
    mild carrot, canned beets, canned greens, boiled potato, etc 
  (do not use a stronger flavored vegetable such as asparagus, spinach,
   broccoli, or butternut squash, it will hide flavor of venison)
2 ounces potato
  or 1 tablespoon plus 1 teaspoon whole grain flour
1 tablespoon (.425 ounce) flax seed
  or 1 tablespoon wheat or oat bran
  or 1 tablespoon wheat grain
  or 1 tablespoon whole wheat flour
2 tablespoon non roasted sunflower seed butter
  or 3 tablespoons (1 ounce) non roasted
     sunflower seeds
  or 2 tablespoons whole grain flour plus 2 teaspoons
    canola oil
1 tablespoon (.4 ounce) lentils
  or 1 tablespoon (.1 ounce) wheat bran (subtract 20 seconds from heat time)
  or 1 ounce green beans (add 35 seconds to heat time)
1 tablespoon (.5 ounce) sugar
1 eighth teaspoon salt
1 half cup (4 ounces) water (if using potato, use the water the potato is heated in)
11.3 ounces, 7.5 ounces water

spinach grain seed bean cookie:
1 tablespoon (.3 ounce) dried lentils
  or dried beans, boiled until soft and mild, 
    drained (add 1 minute to heat time)
  or 1 tablespoon (.5 ounces) bean flour (fava, garbanzo, soybean)
  or 1 eighth cup canned beans (add 1 minute to heat time)
1 tablespoon (.4 ounces) non ground wheat grain
  or 1 tablespoon (.3 ounces) whole wheat flour or any other
   grain flour 
1 and 1 half ounces fresh or frozen spinach
  or 2 teaspoons(.14 ounce) spinach powder
    plus 3 tablespoons water 
  or 1 and 1 half teaspoon (.1 ounce) lambsquarters powder
    plus 3 tablespoons water
  or 2 tablespoons (.1 ounce) lambsquarters flakes 
    plus 3 tablespoons water  
  or 1 ounce fresh lambsquarters 
2 tablespoons (.6 ounce) sunflower seeds
1 tablespoon plus 2 teaspoons (.85 ounce) sugar
1 eighth teaspoon salt
1 quarter cup (2 ounces) water
5.3 ounces, 3.35 ounces water

If using potato:
[
Peel 2 ounces potato and cut into 1 quarter inch thick slices.

Put the potato and 3 quarters cup water into a metal pan, heat on a cooktop 
until boiling, reduce heat to low, cover, heat 25 minutes.

When the potato is done heat, set the pan in cold water to cool so heat 
will not damage the blender.
]

Chop 1 ounce green beans into 1 inch pieces and put it
into the two cup or larger blender.

To the blender add:
2 ounces venison,
1 tablespoon flax seed
3 tablespoons sunflower seeds,
1 tablespoon lentils,
1 tablespoon sugar, and
1 eighth teaspoon (.6 grams) salt.

If using potato, add the potato and cooking water to the blender.

If not using potato, add to the blender 1 tablespoon plus 1 teaspoon 
flour and 1 half cup water.

Run until smooth, about 3 minutes,.

If necessary, tilt, jar, or otherwise manipulate the blender until flow starts.

Run until smooth, about 2 to 3 minutes.

Put equal amounts of batter into each of two 4-inch
diameter bowls or mugs that are at least 2 inches deep, 
do not bother to clean the blender.

If your blender will not pulverize dry lentils, grain, and 
sunflower seeds for the next step:
[
Put lentils, grain, and seed into a metal pan, add 1 half cup water, 
heat on a cooktop until boiling, reduce heat to low, cover, heat until soft, about 15 minutes.

Set the hot pan in cold water to cool for a couple of minutes so 
heat will not damage the blender.

Add water and all to the blender, do not add the 1 quarter cup 
water listed below. 
]

Into the blender put:
1 tablespoon lentils,
1 tablespoon wheat grain,
1 and 1 half ounces spinach
2 tablespoons sunflower seeds,
1 tablespoon plus 2 teaspoons sugar,
1 eighth teaspoon salt,
1 quarter cup (2 ounces) water.

Run until smooth, about 3 minutes.

If necessary, tilt, jar, or otherwise manipulate the blender 
until flow starts.

Run until smooth, about 2 to 3 minutes.


Put the batter into a 4 inch bowl
or mug that is at least 2 inches deep.

Arrange the 3 bowls in a circle around the center of 
a microwave oven.

If using potato, heat in a 1000 watt microwave 
for 14 minutes 55 seconds on full power 
or 24 minutes in a 600 watt oven. 

If not using potato heat for 13 minutes 20 seconds in a 
1000 watt oven or 22 minutes in a 600 watt oven.

------------------------------------------------
Math: (using potato)
Add 5 seconds for oven to begin heating
Plus 40 seconds to heat dish
To raise to boiling: 20 seconds per ounce time 16.6 ounces = 332 seconds.
Dry weight is total weight minus water (16.6 - 10.8) = 5.8 ounces.
Water to leave in: 25/75 times dry weight (25/75 X 5.8 = 1.9 ounce.
Water to remove: total water minus water left in (10.8 - 1.9) = 8.7 ounces.
Plus to vaporize water: 46 X 8.7 ounces = 400 seconds
Plus to replace heat lost to air 400/60 minutes X 14 = 94 plus
  94/60 X 14 is 22 for total of 116 seconds
(assumes squash is 80 percent water, mackerel is 40 percent water
-------------------------------------------------

Allow to cool for a few minutes before eating.

If not eating within 5 minutes, cover to prevent hardening, 
especially the spinach dish.

Eat the milder flavored meat potato first.

Has enough fiber, protein, and calories for a light meal.

Venison potato, definite venison flavor, flavor similar to 
mild beef liver, mild potato flavor, pleasantly salty, mildly starchy; very moist biscuit consistency, almost as moist and 
soft as poultry stuffing.

Spinach grain seed bean biscuit, pleasantly: bitter/sweet, salty; 
chewy on edge, moderate spinach flavor, biscuit consistency elsewhere.





Green beans and mushroom soup

1 15 ounce can green beans
1 10 to 15 ounce can condensed mushroom soup

Combine the green beans and soup in a microwave safe dish.

Stir.

Heat on high until boiling starts.

Stir.




================================

Green beans peas and carrots

 2 teaspoons vegetable oil
 1 half of a mild carrot (2 ounces, 3 quarters cup shredded)
 1 cup green beans, canned or frozen
   or 1 half cup green bean puree 
 1/8 cup dry split peas or lentils
   or 1 quarter cup peas, canned or frozen
 1 pinch salt
optional:
 1/4 teaspoon peanut butter
   or 1/2 teaspoon tahini
   or 1/8 cup California walnuts
   or 1 tablespoon whole grain flour plus 1 teaspoon canola oil

If using dried split peas or lentils:
[
Put into a metal pan: 1 eighth cup split peas or lentils and 1 cup water.

Heat on a cooktop  until soft, about 15 minutes.

Drain the water away by pouring into a strainer.
]

If using frozen green beans, cook according to package directions. 

Or to very lightly cook frozen green beans:
[
Place in 2 cup bowl, 1 cup frozen green beans and 2 tablespoons water.

Cover the bowl with a saucer.

Heat in a 1000 watt microwave oven for 3 minutes 30 seconds, or if using a 600 watt oven, heat 5 minutes 40 seconds.
] 

If using tahini or peanut butter, mix it with the oil.

Frozen peas need not be cooked. Unthaw in water for a minute or two
. Drain through a seive.

If using peanut butter or tahini, mix the oil and peanut butter together.

You don't need to measure, just spoon out what looks like 1/2 teaspoon.
Cut carrots into pieces small enough for a food processor to handle.

Using a food processor chop the green beans and carrots to a 
coarse slaw consistency. 

If not using a food processor, chopping the green beans will keep 
the peas, lentils, or split peas from settling to the bottom.

The size of the pieces can be non uniform. 

Hand chopping, particulary of canned green beans, may
give a more pleasant appearance because there are less 
small pieces to murk-up the color.

Go for, perhaps, 1/4 inch across pieces.

Chopping or processing allows easier chewing of lightly cooked 
frozen green beans. 

The lightly cooked green beans have more flavor, brighter color, 
and possibly more nutritients. 

Raw peas that were frozen are brighter in color, chewier, more 
flavorful and are said to be more nutritious.

Combine all ingredients.

Toss.

Makes one large servings.

Raw sweet potato or yam can be substituted for the carrot.




===================================

Green beans peas and sweet potato

 2 ounces (1 half cup shredded) raw sweet potato, 
 1 cup green beans, canned or frozen
   or 1 half cup green bean puree 
 1 quarter cup peas, canned or frozen
 1 pinch salt
 1 tablespoon California walnuts
   or 1/4 teaspoon peanut butter
   or 1/2 teaspoon tahini
   or 1 tablespoon whole grain flour plus 1 teaspoon canola oil

If using frozen green beans, cook according to package directions. 

Or to very lightly cook frozen green beans:
[
Place in 2 cup bowl, 1 cup frozen green beans and 2 tablespoons water.

Cover the bowl with a saucer.

Heat in a 1000 watt microwave oven for 3 minutes 30 seconds, or 
if using a 600 watt oven, heat 5 minutes 40 seconds.
] 

If using fresh green beans, follow above instructions but heat 
3 minutes if using a 1000 watt microwave or if using a 600 watt microwave oven, heat 5 minutes.

Frozen peas need not be cooked. Unthaw in water for a minute or two. 
Drain through a seive.

Using a food processor chop the green beans, carrots, and 
nuts to a coarse slaw consistency. 

If not using a food processor, chopping the green beans will 
keep the peas, and nuts from settling to the bottom.

The size of the pieces can be non uniform. 

Hand chopping, particulary of canned green beans, may
give a more pleasant appearance because there are less 
small pieces to murk-up the color.

Go for, perhaps, 1/4 inch across pieces.

Chopping or processing allows easier chewing of 
lightly cooked frozen green beans. 

The lightly cooked green beans have more flavor, brighter color, 
and possibly more nutritients. 

Raw peas that were frozen are brighter in color, chewier, more 
flavorful than canned and are said to be more nutritious.

Combine all ingredients.

Toss.

Makes one large servings.








============================

green bean puree peas

4 ounces frozen green beans
1/8 cup soaked split peas
  or 1 eighth cup lentils
1 pinch of salt or to taste

Put 1 eighth cup split peas and 1 cup water into a metal pan.

Heat on a cooktop until boiling, reduce heat to low, cover, 
heat until peas are soft, about 15 minutes.

Put 4 ounces frozen green beans into a microwaveable bowl.

Add 1 tablespoon water, cover, and heat in a microwave oven until 
boiling, 2 minutes 20 seconds in a 1000 watt oven, or about 4 minutes in a 600 watt oven, then heat on low for 2 minutes.

Allow the green beans to cool for a few minutes so blender 
is not damaged from heat.

Put the green beans and a pinch of salt into a small blender or 
food processor and run until as smooth as desired.

A tablespoon of water can be added if food will not circulate 
while blending and a smooth texture is desired.

When peas are done heating, pour into a strainer to get rid of water.

Combine all ingredients in a portion boil and mix.



=============================

green bean puree carrot pea

4 ounces frozen green beans
1/8 cup soaked split peas
1/2 of a mild carrot (1/2 c shredded),
  or 1 ounce of a strong flavored carrot
1 tablespoon canola oil
1 pinch salt

Put 1 eighth cup split peas and 1 cup water into a metal pan.

Heat on a cooktop until boiling, reduce heat to low, cover, 
heat until peas are soft, about 15 minutes.

Put 4 ounces frozen green beans into a microwaveable bowl.

Add 1 tablespoon water, cover, and heat in a microwave oven until 
boiling, 2 minutes 20 seconds in a 1000 watt oven, or about 4 minutes in a 600 watt oven, then heat on low for 2 minutes.

Allow the bean to cool for a few minutes so blender 
is not damaged from heat.

Put the beans into a small blender or food processor.

Run until as smooth as desired.

A tablespoon of water can be added if food will not 
circulate while blending and a smooth texture is desired.

When peas are done heating, pour into a strainer to get rid of water.

Combine all ingredients in a portion bowl and mix.




===================================

frozen green beans carrot peas

4 ounces frozen green beans
1/4 cup frozen peas, thawed
1/2 of a mild carrot (2 ounces, 1/2 c shredded),
  or 1 ounce of a strong flavored carrot
1 tablespoon California walnuts
  or 1 tablespoon canola oil
1 pinch salt

Put 4 ounces frozen green beans into a microwaveable bowl.

Add 1 tablespoon water, cover, and heat in a microwave oven until 
boiling, 2 minutes 20 seconds in a 1000 watt oven, or about 4 minutes in a 600 watt oven, then heat on low for 2 minutes.

Allow the bean to cool for a few minutes so blender 
is not damaged from heat.

Put the beans (and peas and/or carrot, if desired) into 
a small blender or food processor.

If using walnuts, add them to the processor.

Run until as smooth as desired.

A tablespoon of water can be added if food will not 
circulate while blending and a smooth texture is desired.

Combine all ingredients in a portion bowl and mix.





=====================================


Rutabaga squash green bean grain seed bean scheduled for
jan 23 lunch
20100108d


=====================================

Green beans and kidney beans

1 cup fresh or frozen green beans
  or 1/2 cup green bean puree (already blanched)
  or if you like green beans soft, canned green beans
1/8 cup dry or canned kidney beans
1 teaspoon oil
1 pinch salt, add no salt if using canned kidney beans with added salt

If using dried kidney beans:
[
Put into a metal pan: 1 eighth cup beans and 1 cup water.

Heat on a cooktop  until soft, about 30 minutes.

Drain the water away by pouring into a strainer.
]

If using fresh green beans, cut off stem ends and discard.

Cut beans into 1 half to 1 inch lengths.

Cook fresh green beans by boiling 3 minutes in just enough water to cover. 

If using frozen green beans, cook according to package directions. 

Or to very lightly cook frozen green beans:
[
Place in 2 cup bowl, 1 cup frozen green beans and 2 tablespoons water.

Cover the bowl with a saucer.

Heat in a 1000 watt microwave oven for 3 minutes 30 seconds, or 
if using a 600 watt oven, heat 5 minutes 40 seconds.

If a slightly more tender texture is desired, heat 3 minutes on 
full power, then heat 3 minutes on low power.
] 

Combine all ingredients and toss.



================================

20090825a
mackerel carrot green bean zuccini
 
2 ounces mackerel (with salt added)
  or 2 ounces ham, (with salt added) precoooked
  or 2 ounces turkey, precooked, (no salt added) plus 1 pinch salt
  or 2 ounces liver
  or 2 ounces beef or venison 
  or 1 ounce chicken precooked, (no salt added) plus 1 pinch salt
  or 1 quarter cup boiled non roasted peanut butter**
  or 2 tablespoons (1.2 ounces) dried lentils
    plus 1 tablespoon flax plus 1 tablespoon water 
2 ounces full flavored carrot
  plus 2 ounces mild vegetable such as yam,
  salsify, cucumber, zuccini (zuccini tested)
4 ounces green bean, 
  or 4 ounces mild vegetable such as salsify, (do not use potato, 
may cause batter to boil up and become hard on sides of cooking dish and be difficult to remove (green bean tested)
2 tablespoon (.6 ounce) brown sugar
  or 2 tablespoons white sugar plus 1 quarter teaspoon molasses
0 to 2 teaspoons white sugar according to sweetness of carrot and 
  preference 1 quarter teaspoon salt
1 half cup (4 ounces) water
total: 19.6 ounces, 12 ounces water

Cut 4 ounces green beans, 2 ounces carrot, and 2 ounces zuccini into 
pieces appropriate for your 3 cup or larger blender. 

Put all ingredients into a 3 cup or larger blender.

Run the blender until smooth, perhaps 3 to 4 minutes.

Place a 6 inch diameter round casserole
dish or similar utensil at the center of an 11-inch diameter
glass piepan and pour the batter in the space around the casserole
dish.

Heat in a microwave oven until firm and dry,
15 minutes 15 seconds in a 1000 watt microwave oven,
or 25 minutes 30 seconds in a 600 watt oven.

-----------------------------
Math:
To heat to boiling 19.6 ounces X 20 seconds/ounce = 392 seconds.
Plus 5 seconds for oven to begin heating.
Plus 60 seconds to heat dish.
Dry weight is total weight minus total water (19.6 - 12) = 7.6 ounces.
water to leave in is 40/60 times dry weight (40/60 X 7.6) equals 5.1 ounces.
Water to remove is total water minus water to leave in (12 - 5.1) = 6.9 ounces.
Plus 46 seconds per ounce times 6.9 ounces water equals 317 seconds.
Plus 20 seconds per minute times 317/60 seconds = 105 seconds.
Plus another 20 seconds per minute for the 105 seconds = 35 seconds for
a total of 140 seconds.
(assume carrot is 90 percent water, meat is 40 percent water, 46 seconds
heating is required to remove 1 ounce water, 10 seconds heating needed
to replace heat lost to air while at boiling temperature, biscuit will
be 10 percent water after heating)
----------------------------------

Has enough protein and fiber for an entire light evening meal. 

For some added calories and a more bulk, serve with half a dozen 
chestnuts and a handful of peanuts or a small sandwich.

Definitely: tangy, sweet, carrot flavored; 
moderate mackerel flavor, salty; 
slightly bitter; soft and moist.





20071210
Swiss chard green beans seeds flour

2 ounces Swiss chard puree
  or 2 ounces fresh Swiss chard, coarsely chopped 
3 ounces frozen green beans
1/8 cup water
2 tablespoons walnut butter
  or 2 tablespoons raw tahini 
  or 1/4 cup raw walnuts 
  or 1/4 cup raw sunflower seeds
  or 1/4 cup California walnuts
2 teaspoons olive or canola oil
1 teaspoon sugar, if bitter add 1 teaspoon sugar
1 pinch salt
1 teaspoon whole wheat flour

If preparing a single portion, use a small bowl processor in the 
final step to get flow in the bowl while processing.

Cut the chard into 1 inch pieces with a scissors as you put the chard
into a food blender.

Add 3/4 cup water to the blender.
Run for 20 seconds after the mixture begins to fully flow.

Put the greens slurry into a microwaveable bowl.

Heat in a 1000 watt microwave oven, in a small, uncovered container 
  for 3 minutes on full power, liquid should begin to boil.

Or for a 600 watt oven 4 minutes full power.

Set the hot container in a pan of cold water to cool for a couple
  of minutes, if desired.

Pour the puree into a fine strainer to remove liquid.

Discard liquid.

Mix the puree with a cup or so of water.

Drain by straining once more.

Use a bowl the same size and shape as the strainer to press most of the 
water out of the greens slaw.

Or use a coffee press to remove most of the water from the slaw. 

Or put the kale puree on a coffee filter.

Gently squeeze most of the water from the greens.

Put the greens slaw into a food processor.

Put the green beans into a microwaveable bowl.

Heat, covered, in a 1000 watt microwave oven, for 2 minutes (if not frozen, 
 1 minute 30 seconds) on full 
  power and 2 minutes on low (15 percent) power,

Or for a 600 watt oven 3 minutes full and 2 minutes at 25 percent power.

Set the hot container in cold water to cool for several minutes.

Transferring the mixture to a metal dish and setting the dish in cold
water will speed cooling.

Into the food processor with the greens slaw put: 
 2 tablespoons walnut butter,
 2 teaspoons oil, 
 1 teaspoon sugar, and
 1 pinch salt.

Add the green beans.

Process until the desired smoothness is achieved, perhaps 2 minutes.

If necessary lift the processor 1/4 inch and bang it down against the 
counter top a few times to get the mixture to flow into the path of the
cutting blades.

If necessary add a tablespoon of the water from cooking the beans to get
the mixture to flow while processing.

Put the mixture into a mixing and/or portion bowl.

Add 1 teaspoon wheat flour.

Mix.

If desired, warm by heating in a microwave oven for 30 to 40 seconds.

Together with a small piece of fruit or a side of Blueberries And Strawberries  
makes enough for a light meal. With side dishes of a large piece of fruit and 
perhaps, a small piece of meat, the recipe makes a large meal.





20100119e
onion green bean green pepper carrot pea grain nut

2 ounces onion
1 ounce green bell pepper
2 ounces green beans
2 ounces mild carrot
  or 1 ounce strong flavored carrot
2 tablespoons bean flour (fava, garbanzo, soybean)
  or 1 quarter cup canned beans, if salt has been added do not 
    add salt listed below
  or 1 eighth cup dried beans boiled until soft and mild, drained
  or 1/4 cup tofu
1 tablespoon chestnut flour
  or 1/4 cup hazelnuts 
  or 1/8 cup chestnuts
1 tablespoon whole wheat flour
2 teaspoons sugar 
1/8 teaspoon soy sauce 
  or 2 pinches salt

Peel and chop the onion into 3/8 inch pieces.

Put the onion and 1/8 cup water into a microwaveable deep bowl.

The sides of the bowl should be at least 4 inches above the 
level of the onion and water.

Heat, covered, for 1 minute 40 seconds in a 1000 watt microwave
  oven, then 20 minutes on low (15 percent power).

Cut the green pepper into 1/4 inch pieces.

Cut the green beans into 1 inch pieces.

To the onions, add 1/4 cup water, stir momentarily.

Add the green beans, pepper, and salt.

Stir to mix.

Heat until boiling hot, about 2 minutes 40 seconds.

Reduce power to low (15 percent) and heat 5 minutes (2 minutes
  if using red or yellow bell pepper).

Set the hot container in cold water to cool for a couple of minutes 
so it can be blended without heat damaging the blender.

Into a 2 cup or larger put:
2 ounces mild or 1 ounce strong carrot,
the bell pepper/onion/green bean mixture,
canned or boiled beans, if using,
if using, nuts. 

Run until smooth.

Put the mixture into a serving bowl.

Add wheat flour.

If using bean flour and/or chestnut flour, add those.

Stir. 

Makes one very large serving, enough for a large meal.




======================================

Chicken with green beans

 1 chicken thigh (5 ounces)
 1/2 cup canned green beans
   or 1/2 cup frozen green beans (if you like green beans lightly cooked)
 1/8 cup water
   or 1/4 cup water mixed with 1 tablespoon whole wheat flour
optional:
 1 eighth teaspoon salt
 1/4 cup raw or roasted peanuts

Put all of the ingredients except peanuts in a microwave safe container.

Cover the dish.

If using a 600 watt microwave oven:
[
Heat on full power until the chicken is cooked, about 7 minutes
if chicken and green beans are not frozen and 1 eighth cup water is used; 
add 1 minute if using 1 quarter cup water, add 1 minute if green beans are frozen, add 2 minutes if using a 
large, frozen chicken thigh.
]

If using a 1000 watt microwave oven:
[
Heat on full power until the chicken is cooked, about 5 minutes
if chicken and green beans are not frozen and 1 eighth cup water is used; 
add 1 minute if using 1 quarter cup water, add 1 minute if green beans are frozen, add 2 minutes if using a 
large, frozen chicken thigh.
]

Add the peanuts, if used, just before serving.




=======================================
Chicken with green beans

1 chicken thigh, 5 ounces
1/2 cup (2.5 to 3 ounces) canned green beans
1/4 cup water mixed with 1 tablespoon whole wheat flour
1/8 teaspoon salt
1/8 cup raw peanuts (add after cooking)

Cook 10 minutes for single serving, frozen chicken, good

Put all of the ingredients except peanuts in a microwave safe container.

Cover the dish.

For a 600 watt microwave oven:
[
For frozen chicken, heat for 8 minutes.

Heat 7 minutes for unfrozen chicken.
]

For a 1000 watt microwave oven:
[
For frozen chicken, heat for 6 minutes.

Cook 5 minutes for unfrozen chicken.
]

Add the peanuts, if used, just before serving.



=======================================
Chicken green beans cornmeal
 
 1/2 cup water
 2 tablespoons cornmeal
 1/8 teaspoon salt 
 1 chicken thigh (5 ounces)
 1/2 cup (2.5 to 3 ounces) green beans 
   (frozen if you like green beans lightly cooked,
    canned if you like them tender)
 1/4 cup canned kidney beans
   or 1 eighth cup dried kidney beans boiled until soft and mild, drained
   or 1 eighth cup bean powder (fava, garbanzo, soybean)

Put the water, cornmeal and salt in a microwaveable dish that has a cover.

Stir to mix.

Add the chicken.

Add the kidney beans and greens beans.

For a 600 watt microwave oven:
[
For frozen chicken, heat for 10 minutes 30 seconds in microwave.

Cook 9 minutes for unfrozen chicken.
]

For a 1000 watt microwave oven:
[
For frozen chicken, heat for 6 minutes 30 seconds in microwave.

Cook 5 minutes 30 seconds for unfrozen chicken.
]


20080506c2
Green beans mushrooms grain

2 ounces green beans
4 ounces mild mushrooms
2 teaspoons canola oil
1/2 teaspoon sugar
1 tablespoon flax meal
2 teaspoons bean powder
1 tablespoon fine ground wheat bran 

Cut green beans and mushrooms into 1/2 inch pieces.

Put into a high speed 2 cup processor:
the green beans, mushrooms, 2 teaspoons oil, and 1/2 teaspoon sugar.

Run until as smooth as desired, perhaps 2 to 3 minutes.

If the mixture will not flow while processing add 1 tablespoon water at 
a time, just enough to get the mixture to flow, add 30 seconds heat time
for each tablespoon added.

Add 1 teaspoon bean powder, 1 tablespoon flax meal, and 1 tablespoon fine 
ground bran. 

Run to mix, about 30 seconds.

Spread on a plate into a 1/2 to 3/4 inch thick donut shape with a 3 inch
hole to encourage even heating, heat 7 minutes.

Allow to cool and firm for about 5 minutes. If the cake has doughy areas,
heat about 40 seconds or so.


------------------------------
Math:
Add 30 seconds to heat plate.
To raise to boiling: 7 ounces X 20 seconds per ounce = 140 seconds.
Dry weight is total weight - water (7 ounces - 4.8 ounces) = 2.2 ounces.
Water to leave in is (25 parts water)/(75 parts dry weight) times 2.2 ounces = .7 ounce.
Water to remove is total water minus water left in (4.8 ounces - .7 ounce) = 4.1 ounces.
Plus to eliminate excess water: 46 seconds per ounce X 4.1 ounces water = 189 seconds.
To replace heat lost to air while boiling: 16 seconds per minute times 
  189/60 minutes equals 51 seconds plus 16 X 44/60 = 12 for a total of 63 seconds.
Assume asparagus and green beans are 80 percent water.
------------------------------

Let the cake cool and firm for a few minutes before eating.

If cake is not almost chewy/chrunchy, heat 1 minute 
longer, be careful not to over heat and scorch, cake will firm somewhat as
it cools.

Makes about 2/3 of a light meal. To complete the meal, perhaps also have
an ounce or 2 of fruit and a handful of nuts. For a large meal have 2 or
3 ounces of fruit, nuts, and 1 or 2 ounces meat.

Serve warm and hold the plate up to your face to increase the aroma.



20100118f
mackerel green bean carrot grain seed bean

2 ounces canned mackerel
  or 2 ounces chicken, cooked or uncooked (precooked if not
    heating to fir )
  or 2 ounces ham, (with salt added) precoooked 
  or if using 2 ounces mackerel (with salt added) see 20090825a
  or 2 ounces turkey, precooked, (no salt added) plus 1 pinch salt
  or 2 ounces liver
  or 2 ounces beef or venison
  or 1 ounce chicken precooked, (no salt added) plus 1 pinch salt
  or 1 quarter cup boiled non roasted peanut butter**
  or 2 tablespoons (1.2 ounces) dried lentils
     plus 1 tablespoon flax plus 1 tablespoon water 
2 ounces mild retail carrots 
  or 1 ounce full flavored biodynamic grown carrot
3 to 4 ounces (for a total of 5 ounces vegetables) other mild vegetable
  such as green bean, salsify, yam, rutabaga (if very mild),
  potato may cause batter to boil up and harden on sides of container
3 tablespoons (.9 ounce) grain flour or rolled oats
1 tablespoon (.3 ounce) no hull sunflower seed
1 tablespoon (.4 ounce) dried bean, lentil, pea, or peanut
  or 2 tablespoons canned bean, drained
1 tablespoon (.5 ounce) white sugar
1 quarter teaspoon salt
1 half cup (4 ounces) water, this is water left from boiling beans, 
  if using canned beans, 1 half cup water must be added to blender 
total: 13.7 ounces, 8.6 ounces

Put into a metal pan: 1 tablespoon dried beans and 5 eighths cup 
water plus 1 eighth cup water for every 20 minutes of cooking time. 

Heat on a cook top until boiling, then reduce power to low.

Cover and heat on low power until softened, 20 minutes for quick cooking 
beans such as split peas and lentils, heat 1 hour 20 minutes on low 
if using flageolet, navy beans, or full size whole peas.

When 5 to 10 minutes heating time remains, add 1 tablespoon sunflower seeds.

Cut 4 ounces vegetables and 1 ounce carrot into pieces appropriate 
for your 3 cup or larger blender and put the vegetables into the blender. 

Put all ingredients including water beans were boiled in into a 
3 cup or larger blender.

If a coffee grinder or grain mill is available, grind the grain or 
rolled oats to yield a fine meal.

If a coffee grinder or grain mill is not available, add the rolled 
oats to the blender now.

Run the blender until smooth, perhaps 4 to six minutes.

If grinding grain, add the grain meal or flour to the blender and 
run until thoroughly mixed, about 60 seconds.

Either: 
[1. Pour/spoon the batter onto a 12 place cupcake pan.
Heat in an oven for 25 minutes on 350 (40 minutes if oven is preheated), 
then 10 minutes at 300 degrees F. and watch last 5 minutes for doneness.
]

Or:
[2. Put the batter into a 11 inch glass piepan with 
a 6 inch center utensil such as a casserole dish.
]

Or:
[
3. Put the batter into an 8- or 9-inch bundt pan.
]

Heat until firm and dry,
11 minutes 45 seconds in a 1000 watt microwave oven,
or 20 minutes in a 600 watt oven.


-----------------------------
Math: 13.7 ounces X 20 seconds/ounce = 274 seconds.
Plus 5 seconds for oven to begin heating.
Plus 80 seconds to heat dish.
Dry weight is total weight minus total water (13.7 - 8.6) = 5.1 ounces.
water to leave in is 40/60 times dry weight (40/60 X 5.1) equals 3.4 ounces.
Water to remove is total water minus water to leave in (8.6 - 3.4) = 5.2 ounces.
Plus 46 seconds per ounce times 5.2 ounces water equals 239 seconds.
Plus 20 seconds per minute times 239/60 seconds = 80 seconds.
Plus another 20 seconds per minute for the 80 seconds = 27 seconds for
a total of 107 seconds.
(assume carrot is 90 percent water, meat is 40 percent water, 
beans absorb 125 percent of their own weight in water when boiled 10 minutes, 46 seconds heating is required to remove 
1 ounce water, 10 seconds heating needed to replace heat 
lost to air while at boiling temperature, biscuit will
be 10 percent water after heating)
----------------------------------

Has enough protein and fiber for an entire light evening meal. 
For some added calories and a more bulk, serve with half a dozen chestnuts and a handful of peanuts or a small sandwich.

Or could eat a handful of cashews or trail mix, boiled beans or 
peanuts, and granola.

Definitely: tangy, sweet; moderately: green bean flavored, salty, 
mackerel flavored; mildly starchy; maybe slightly bitter/biting if carrot is strong flavored; chewy at edges and 
gooey or very soft elsewhere.



20100116d

Green bean carrot seed bean
1 ounce mild retail carrot 
  or 1 ounce full flavored biodynamic grown carrot 
  or 1 ounce butternut squash (this trial)
4 ounces green beans
  or 4 ounces other mild vegetable such as salsify, yam, rutabaga (if very mild), 
    (potato may cause batter to boil up and harden on sides of container)
1 tablespoon (.3 ounce) sunflower seed
2 tablespoons (.8 ounce) dried bean, lentil, pea, or peanut
  or 1 quarter cup canned bean, drained
3 tablespoon plus 2 teaspoons (1.7 ounce) white sugar
  or 1 tablespoon (.5 ounce) white sugar plus 5 packets (.1 ounce) aspartame 
1 eighth teaspoon salt
3 eighths cup (3 ounces) water
10.8 ounces, 8.2 ounces water

Either:
[1. Put 2 tablespoons dried bean in a 3 cup or larger bowl with 1 cup water, 
heat in a microwave oven until boiling, minutes in a 1000 watt oven, 
5 minutes in a 600 watt oven.
]

Or:
[2. Put into a metal pan: 2 tablespoons dried beans and 1 cup water. 
Heat on a cook top until boiling, then reduce power to low.
]

Cover and heat on low power until softened, 15 minutes for quick cooking 
beans such as split peas, peanuts, and lentils, 60 minutes for most beans, 
heat 1 hour 20 minutes on low if using flageolet, navy beans, or 
full size whole peas.

Cut 4 ounces vegetables and 1 ounce carrot into pieces appropriate for 
your 2 cup or larger blender and put the vegetables into the blender. 

Put all other Green bean carrot seed bean ingredients except beans into 
the blender with the vegetables.

When the beans are done cooking, pour the beans/water into a strainer to 
get rid of water. 

Add the beans to the blender.

Run the blender until smooth, perhaps 4 to six minutes.

Either:
[
1. Eat the batter as is, if desired, warm by heating in a microwave oven, 
30 to 50 seconds.
[

Or:
[
Pour spoon the batter into an eight-inch glass piepan.

Heat in a microwave oven to reduce moisture to 2 thirds water, 
6 minutes 45 seconds in a 1000 watt microwave oven.

-----------------------------
Math: to reduce moisture to 70 percent of total weight.
To heat to boiling 10.8 ounces X 20 seconds/ounce = 206 seconds.
Plus 5 seconds for oven to begin heating
Plus 20 seconds to heat dish
Dry weight is total weight minus total water (10.8 - 8.2) = 2.6 ounces
water to leave in is (2 parts water)/(1 part dry weight) times 
dry weight (2/1 X 2.6) equals 5.2 ounces
Water to remove is total water minus water to leave in (8.2 - 5.2) = 3 ounces
Plus 46 seconds per ounce times 3 ounces water equals 138 seconds.
Plus 12 seconds per minute times 138/60 seconds = 28 seconds
lus another 12 seconds per minute for the 28/60 seconds = 6 seconds for
a total of 34 seconds.
(assume carrot and green bean is 80 percent water, beans absorb 
125 percent of their own weight in water when boiled 10 minutes, 
sunflower seeds absorb 30 percent of their weight in water, 46 seconds
heating is required to remove 1 ounce water, 20 seconds heating needed
to replace heat lost to air while at boiling temperature, biscuit will
be 60 percent water after heating)
----------------------------------

Definitely: tangy/bittersweet, green bean flavoreed; mildly salty starchy;  
a little thicker/firmer than mashed potatoes.




20100129b
mackerel green bean grain nut peanut and ground cherry lambsquarters seed

2 ounces canned mackerel
1 ounce green beans
  or 1 half ounce spinach plus 1 half ounce apple
  or 1 half ounce romaine lettuce plus 1 half ounce apple
2 tablespoons whole corn flour
  or 2 tablespoons (.6 ounces) non ground dried corn kernels (this trial)
  or 2 tablespoons oats flour
  or 2 tablespoons whole wheat flour
  or 2 tablespoons millet flour
2 tablespoons sunflower seed
  or 2 tablespoon non roasted cashews
1 eighth cup raw peanuts
    plus 1 eighth cup water
  or 1 tablespoon retail roasted peanut butter (no trans fat)
    plus 1 eighth cup water
  or 1 eighth cup (.7 ounce) dried non ground beans (this trail)
  or 1 eighths cup (.8 ounces) lentils
  or 1 quarter cup canned beans
    plus 1 eighth cup water
1 quarter teaspoon salt
2 teaspoons (.33 ounces) sugar
1 half cup (r ounces) water (if using dried non ground grain, this is 
the water that the grain is boiled in, if using corn that is more 
than one year old, discard boiling water, it may be bitter. 
Add 1 half cup fresh water to blender)
11.9 ounces, 8.6 ounces water

If using dried beans in Mackerel squash grain nut bean:
[
Put into a metal pan: 1 eighth cup dried beans and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat until 
beans are soft and mild, 1 hour 20 minutes.
]
 
If using dried lentils:
[
Put 1 eight cup lentils and 3 eighths cup water into a metal pan, heat 
on a cooktop until boiling, cover, reduce heat to low, heat 20 minutes.
]

If using non roasted peanut:
[
Put 1 eight cup peanuts and 1 cup water into a metal pan, heat on a 
cooktop until boiling, cover, reduce heat to low, heat 10 minutes.

Pour into a strainer to eliminate water.
]


If using dried corn or wheat kernels:
[
Put into a metal pan: 1 eighth cup grain and water (5 eighths cup for 
dent corn or wheat, 7 eighths cup for flint corn).

Heat on a cooktop until boiling, cover, reduce heat to low, heat until 
grain is soft (20 minutes for wheat, 30 minutes for dent corn, 60 minutes for flint corn).
]

Pear lambsquarters seed pudding:
2 ounces apple plus 1 tablespoon grain flour plus 1 eighth cup water
  or 1 third cup (2 ounces) blueberries
    plus 1 tablespoon rolled oats plus 1 eighth cup water
  or 1 eighth ounce (about 2 ground cherries) ground cherries plus
    3 ounces pear
  or 1 tablespoon raisins plus 1 quarter cup water plus 1 tablespoon rolled oats
1 ounce romaine, cos, or bibb lettuce (can be frozen)
  if lettuce is especially bitter, use 1 half ounce lettuce and 1 half
  ounce other vegetable such as acorn squash, yam, mild carrot, green
  bean
  or 1 ounce spinach
  or 1 teaspoon (.07 ounce) fine lambsquarters powder plus 1 eighth cup water
  or 2 teaspoons fine spinach powder plus 1 eighth cup water
3 tablespoons (1 ounce) non roasted sunflower seeds
  or 2 tablespoons nut or seed butter such as tahini
  or 2 tablespoons oats flour plus 1 tablespoon canola oil
1 tablespoon (.6 ounce) grain flour
6 tablespoons (3 ounces) sugar
  or 2 tablespoons (1 ounce) sugar plus 3 packets aspartame packets
1 eighth teaspoon salt
1 eighth cup (1 ounce) water
total: 7.85 ounces, 4.3 ounces water

Put 1 quarter cup lentils and 1 cup water into a metal pan and 
heat on a cooktop until boiling.

Set heat to low and heat for 15 minutes.

Put into a 3 cup or larger blender:
 1 ounce green beans,
 2 ounces mackerel,
 if using 2 tablespoons grain flour,
 2 tablespoons sunflower seed,
 if using, 1 quarter cup canned beans
    plus 1 eighth cup water,
 2 teaspoons sugar, and
 1 quarter teaspoon salt.

If boiling beans:
[
When beans are done cooling, set the pan in cold water to cool for 
a couple of minutes so heat does not damage blender.

Put the beans into the blender.
]

If boiling grain:
[
When grain is done heating, set the pan in cold water to cool for 
a couple of minutes so heat does not damage blender.

(if corn is more than 1 year old it will likely be bitter, drain cooking 
water and discard water, add 5 eighths cup fresh water to the blender)

Put the grain and water into the blender.
]

Run until smooth and no significant lumps can be felt when pinched between
2 fingers, about 5 minutes.

Either: 
[
1. Place a 3- or 4-inch diameter round casserole dish or similar container 
at the center of a 9- or 10-inch glass piepan.

Place the batter into the area around the center utensil.
]

Or:
[
2. Place the batter into an 8- or 9-inch bundt pan.
]

Or:
[
3. Divide the batter equally into 4 4-inch diameter 1 cup bowls.
Arrange the bowl in a circle around the center of a microwave oven.
]

Heat to 40 percent moisture, 10 minutes 10 seconds in a 1000 watt microwave oven.
 ------------------------------------------
Math: (to reduce water content of Mackerel squash to 60 percent)
5 seconds for oven to start heating.
Plus 40 seconds to heat dish.
To raise to boiling: 11.9 ounces X 20 equals 238 seconds.
Dry weight is total weight minus water (11.9 - 8.6) = 3.3 ounces.
Water to leave in is 40/60 X dry weight (40/60 X 3.3) = 3.3 ounces.
Water to remove is total water minus water left in (8.6 - 3.3) = 5.3 ounces.
Plus to evaporate water 46 X 5.3 ounces water equals 244 seconds.
To replace heat lost to air 244/60 times 16 is 65 plus 65/60 times 
16 is 17 for a total of 82 seconds (16 is 16 seconds for each minute 
of boiling to replace conductive losses to air for both dishes).
(losses assume 5 seconds for oven to start, 40 seconds
to heat dish, and 14 seconds of losses to air per minute of
boiling hot, vegetable is 90 percent water, mackerel is 40 percent water, 
lentils absorb 125 percent their own weight in water when boiled 10 minutes.

------------------------------------------

Allow to cool 10 minutes before eating or use a spatula to transfer 
hot food to a plate for faster cooling.

Cut the food loose from the dish using a knife, spatula or spoon.

If desired, cut any firm areas into bite-sized pieces and distribute 
on a plate (speeds cooling).


Ground cherry lambsquarters seed pudding:
Put into a 1 cup or larger blender:
 1 eighth ounce ground cherries
   plus 3 ounces pear
   plus 1 tablespoon grain flour,
 3 tablespoons sunflower seeds,
 1 teaspoon fine lambsquarters powder plus 1 eighth cup water, 
 2 tablespoons sugar,
 3 packets aspartame packets,
 1 eighth teaspoon salt, and 1 eighth cup water.

Run until smooth and no
significant lumps can be felt when pinched between
2 fingers, about 4 minutes.

Either: 
[
1. Put the batter into a portion bowl.
Eat as is or warm 50 seconds in a microwave oven.
]

Or:
[
2.Put a 5- or 6-inch diameter, microwaveable mug, bowl, or 
casserole dish or similar utensil at the center of a 
9-inch diameter glass piepan.

Pour/spoon the ground cherry batter around the center utensil.
Forming the batter into a ring encourages even heating.

Heat, until the Ground cherry seed is partly chewy,
6 minutes 10 seconds in a 1000 watt oven.
10 minutes 15 seconds in a 600 watt oven.

-----------------------------
Math: 
5 seconds for oven to start heating.
Plus 40 seconds to heat dish.
7.85 ounces X 20 equals 157 seconds.
Dry weight is total weight minus water (7.85 - 4.3) = 3.55 ounces.
Water to leave in is (30 parts water/70 parts dry weight) times 
  dry weight = 3/7 X 3.55 = 1.5 ounce.
Water to remove is total water minus water left in 4.3 - 1.5) = 2.8 ounces.
Plus to evaporate water 46 X 2.8 ounces water equals 129 seconds.
To replace heat lost to air 129/60 times 14 is 30 plus 
   30/60 times 14 is 7 for a total of 37 seconds
(losses assume 5 seconds for oven to start, 10 seconds
to heat dish, and 10 seconds of losses to air per minute of
boiling hot, vegetable and fruit is 90 percent water, meat is 40 percent water, 
lentils absorb 125 percent their own weight in water when boiled, 
1 quarter cup lentils absorb 2.2 ounces water, 1 ounce of water 
in the flax/corn cup is lost to air while heating)
------------------------
]

Mackerel green bean grain bean, mild to moderate mackerel flavor, 
corn flavor; mild tanginess, starchiness, saltiness; thick pudding consistency with a small amount of slightly chewy edge. 

Pear ground cherry, flavorful, unusual flavors, similar to raisin; 
definitely: bittersweet; moderate: lambsquarter, ground cherry, and pear flavors; mildly: starchy, salty; 
pudding consistency with some tiny particles.





20090724a
Mackerel potato green bean grain seed bean and Asparagus grain nut bean cookie

2 ounces venison  
  or 2 ounces canned mackerel
  or 2 ounces hotdog, about 1 half of a hotdog
  or 2 ounces turkey
  or 2 ounces chicken
  or 2 ounces ham or other meat
1 ounce mild vegetable such as salsify, green bean, yam,
    mild carrot, canned beets, canned greens, potato, etc 
  (do not use a stronger flavored vegetable such as asparagus, spinach,
   broccoli, or aged squashed) (use green bean this trial if available)
2 ounces potato
1 tablespoon (.425 ounce) flax seed
  or 1 tablespoon wheat or oat bran
  or 1 tablespoon wheat grain
  or 1 tablespoon whole wheat flour
2 teaspoons 30 percent added oil non roasted sunflower seed butter
  or 1 tablespoons (.3 ounce) non roasted
     sunflower seeds (this trial)
  or .3 ounces California walnuts, measure 1 quarter cup, divide into 
    3 portions, use 1 portion
  or 2 teaspoon non roasted tahini 
  or 1 tablespoon light roasted chestnut flour plus 1 teaspoon
    canola oil
  or 2 teaspoons dark roast chestnut flour plus 1 teaspoon canola oil
1 tablespoon (.4 ounce) any mild flavored bean or bean flour, do not 
use navy (or ?lentils) which have competing flavor   or 1 tablespoon blanched skinless peanuts
  or 1 tablespoon (.1 ounce) wheat bran (subtract 20 seconds from heat time)
  or 1 ounce green beans ( add 35 seconds to heat time)
1 tablespoon (.5 ounce) sugar
1 eighth teaspoon salt
1 half cup (4 ounces) water
10.6 ounces, 7.5 ounces water

asparagus grain seed bean cookie:
2 tablespoons boiled or canned beans
  or 1 tablespoon (.4 ounces) bean flour 
  or 1 tablespoon blanched skinless peanuts
1 tablespoon (.4 ounces) non ground wheat grain
  or 1 tablespoon (.3 ounces) whole wheat flour or any other
   grain flour
2 ounces asparagus 
  or 2 teaspoons(.14 ounce) spinach powder
  or 1 and 1 half ounces fresh or frozen spinach
  or 1 tablespoon (.2 ounce) lambsquarters powder plus 2 ounces water
  or 3 tablespoons (.2 ounce) lambsquarters flakes plus 2 ounces water
  or 2 ounces fresh lambsquarters 
2 tablespoons (.6 ounce) sunflower seeds
1 tablespoon plus 2 teaspoons (.85 ounce) sugar 
  or 1 tablespoon (.5 ounce) sugar and 3 packets aspartame sweetner
1 eighth teaspoon salt
1 quarter cup (2 ounces) water
5.8 ounces, 3.8 ounces water

If using potato:
[
Remove peel from potato to yield 2 ounces.

Cut the potato into 1 quarter inch thick slices.

Put the potato and 3 quarters half cup into a metal pan.

Heat on a cooktop until boiling, reduce heat to low, cover, 
heat 40 minutes.
]

If using acorn squash, remove the seeds and peel from 
the squash to yield 1 ounce.

Put into a two cup or larger blender:
1 ounce mild vegetable such as green bean,
2 ounces mackerel,
1 tablespoon flax seed
1 tablespoon sunflower seeds,
2 tablespoons canned or boiled beans
  or 1 tablespoon peanuts
   plus 1 tablespoon water,
1 tablespoon sugar, and
1 eighth teaspoon (.6 grams) salt.

When the potato is done heating, set the hot pan in cold water 
to cool for a couple of minutes so heat does not damage the blender.

Put the potato and heating water into the blender.

Run until smooth, about 3 minutes,.
If necessary, tilt, jar, or otherwise manipulate the blender until flow starts.
Run until smooth, about 2 to 3 minutes.
Put equal amounts of batter into each of two 4-inch
diamether bowls
or mugs that
are at least 2 inches deep, do not bother to clean the blender.

Into the blender put:
2 tablespoons boiled or canned beans
  or 1 tablespoon peanuts
    plus 1 tablespoon water,
1 tablespoon wheat grain or whole grain flour,
2 ounces asparagus
2 tablespoons sunflower seeds,
1 tablespoon sugar, 
3 packet aspartame sweetner,
1 eighth teaspoon salt,
1 quarter cup (2 ounces) water.
Run until smooth, about 3 minutes,.
If necessary, tilt, jar, or otherwise manipulate the blender until flow starts.
Run until smooth, about 2 to 3 minutes.


Put the batter into a 4 inch bowl
or mug that
is at least 2 inches deep
Arrange the 3 bowls in a circle around the center of a microwave oven.
Heat in a 1000 watt microwave 
for 13 minutes 20 seconds on full power 
or 22 minutes in a 600 watt oven.
------------------------------------------------
Math:
Add 5 seconds for oven to begin heating
Plus 40 seconds to heat dish
To raise to boiling: 20 seconds per ounce time 17.4 ounces = 328 seconds.
Dry weight is total weight minus water (17.4 - 12.3) = 5.1 ounces.
Water to leave in: 50/50 times dry weight (1/1 X 5.1 = 5.1 ounce.
Water to remove: total water minus water left in (12.3 - 5.1) = 7.2 ounces.
Plus to vaporize water: 46 X 7.2 ounces = 331 seconds
Plus to replace heat lost to air 331/60 minutes X 14 = 77 plus
  77/60 X 14 is 17 for total of 94 seconds
(assumes squash is 80 percent water, mackerel is 40 percent water
-------------------------------------------------

When 3 minutes heat time remains, remove the asparagus grain seed bean, 
stir the mackerel potato grain seed peanut, and then continue heating.

Allow to cool for a few minutes before eating.
If not eating within 5 minutes, cover to prevent hardening, especially the spinach dish
Eat the milder flavored meat potato first.
Has enough fiber, protein, and calories for a light meal.
Could serve with 2 ounces fruit such as cherries or melon or 
2 ounces vegetable such as raw yam or rudibago for a large meal.

Mackerel potato green bean grain seed peanut, unique flavor; 
about equal parts mild to moderate mackerel, potato, green bean; mildly starchy, salty; mash potato consistency.

Asparagus grain seed bean, moderate to robust asparagus flavor; 
moderately: tangy, sweet; somewhat bitter; mildly starchy, salty; a bit firmer than mashed potatoes.