recipes_for_vegetables/onion recipes and leek recipes.txt
01-20-05
Dumplings on beans and onion:

1 onion, coarsely diced
1/4 cup one of any of the following:
 frozen or canned peas
 canned garbanzo beans
 canned lentils
 canned pinto beans 
 raw beans soaked in water 24 hours
1/2 cup water, enough to cover onions and beans
1 cup whole wheat flour
1 teaspoon baking powder
1 egg 
  or 1 tablespoon dry powdered egg white 
    plus 2 tablespoons water.
1/4 cup water or milk
1 tomato (4 to 8 ounces) cut into bite size pieces

Put diced onion, beans and enough water to almost cover 
into a one quart sauce pan that has a lid. Heat on high 
until boiling, then reduce heat to medium.

Mix flour, baking powder, salt, and powdered egg white 
(if not using whole egg). 

Add 1/4 cup water. Add egg if using whole egg. 

Add 2 tablespoons water if using dry egg. 

Stir to make a stiff dough. Stir only enough to moisten 
all the flour.

Drop batter onto onions and beans. Cover immediately. 
Cook on medium a few minutes. Then reduce heat to low. 

Allow to cook a total of 12 minutes. Serve in large bowl 
with tomato as topping. 

Makes two large servings.




01-20-05
Dumplings on beans and onion
(Microwave version)

variation 1 (single serving using wheat gluten instead of egg):
1/2 (2 ounces) onion, coarsely diced
1/8 cup one of any of the following:
 frozen or canned peas
 canned garbanzo beans
 canned lentils
 canned pinto beans 
 raw beans soaked in water 24 hours
1/4 cup water, enough to cover onions and beans
1/4 cup whole wheat flour
1/4 teaspoon baking powder
2 pinches (1/16 teaspoon, 3/4 grams) salt
1 tablespoon dry powdered wheat gluten.
3 tablespoons water
1/2 (about 3 ounces) tomato cut into bite size pieces

Put diced onion, beans (if using kidney or pinto beans)
into microwave safe one quart or smaller dish that has a lid. 

Mix flour, baking powder, salt, and powdered gluten. 

Add the 3 tablespoons water. 

Stir to make a stiff dough. Stir only enough to moisten 
all the flour.

Drop batter onto onions and beans dividing batter into 
about six large marble sized pieces. 

Place the cover on the dish. Heat until boiling and then 
about another half minute or so, about 2 1/2 minutes total 
in a 1000 watt oven.

Allow the dish to cool for a few minutes with the cover on.

If using canned lentils, garbanzos add them now. 

Add the tomato. 






20081110g
Onion cilantro bean nuts grain

2 ounces onion cut into 3 quarter inch pieces
1/4 cup hazelnuts
  or (1 ounce dry or 2 ounces full moisture) chestnuts, hulls and skins
    removed
  (1 ounce dried chestnut halves, just under 1 quarter cup)
  or 3 tablespoons (1-1/2 ounces chestnut flour)
1 ounce fresh cilantro
  or 1 quarter ounce fresh basil, minced
  or 1 quarter ounce fresh thyme, minced
  or 1 eighth ounce fresh marjoram, minced 
2 tablespoons whole corn flour
  or 1 eighth cup non ground corn kernels soaked 3 days
1 eighth cup soaked dried beans, soaked 24 hours
  or 1 quarter cup boiled or steamed beans
  or 1 eighth cup bean flour, mixed with 2 tablespoons water
1 tablespoon sugar
1/8 teaspoon salt
2 teaspoons canola oil 
Yield: about 3/4 of a light meal

Put 1/2 cup water and a steaming rack into a pressure cooker.

Into a metal pan put:
1 tablespoon water,
if using, 2 tablespoons grain flour 
  plus 1 tablespoon water and mix,
if using, 1/8 cup soaked grain, 
if using, 1 ounce dry chestnuts plus 2 tablespoons water,
if using, 2 ounces full moisture chestnuts,
if using, 1 eighth cup soaked dried beans,
2 ounces onion.

Heat until full pressure, reduce heat to low, 
heat 20 minutes, turn off heat, let sit on
burner for 10 minutes.

Put all ingredients into a food processor and
run until smooth, about 4 to 6 minutes.

Either:

1.) Put equal amounts of the batter into each of 
4 three inch bowls and arrange the bowls spaced at 
least 2 inches apart in a circle in
a microwave oven.

Or:
2.) Spread the mixture on a 10-inch plate forming 
a flattened donut shape about 1/4 inch thick with 
a 2 inch hole at the center.

Or:
3.) Place a 3 inch diameter jar, bowl, or glass 
tumbler at the center of an 8-inch diameter
glass pie pan. Pour the batter into the space around the jar.

Heat in a microwaveable oven until firm, about
11 minutes in a 1000 watt oven.

----------------------------------------------
Math:
10 and 1 sixth ounces X 20 plus 90 losses plus 46 X 7.9 ounces water
Losses are 5 seconds for oven to start heating, 15 seconds
for containers to get hot, and 10 seconds heat losses to air
for each minute at boiling temperature.
Assure onion is 90 percent water and 1 ounce water is lost
to the air when heating.
----------------------------------------------

Test for doneness by pressing with a spoon, mixture
should not be plastic but more like bread or biscuit. 
If too soft cook uncovered for another 1/2 to 1 
minute.

Allow the cake to cool for a few minutes.

Serve with fruit and/or salad for a full meal.

good with 1 ounce dried chestnut halves








20100523c
apple asparagus onion grain seed
2 ounces apple
  or 2 ounces tomato
4 ounces asparagus
  or 2 ounces rutabaga plus 1 ounce carrot, leach carrot with rutabaga
  or 3 ounces beet root plus 2 ounces potato (not tested)
  or 2 ounces mild carrot
    plus 1 teaspoon parsnip
  or 2 ounces canned collards
  or 2 ounces fresh collards boiled 60 minutes in 3 cups water, discard water
2 ounces onion
  or 2 ounces leek
1/8 cup soaked grain
  or 1 tablespoon (.3 ounce) whole grain flour
3 tablespoon (1 ounce) non roasted, no hull sunflower seed
1 tablespoon (.5 ounce) sugar 
1 to 3 packets aspartame sweetener (use 4 packets if using wild onions)
1 quarter teaspoon salt (use 3 eighths teaspoon if using wild onion)
2 ounces water, this is water left from cooking onion
total: 11.8 ounces, 9.2 ounces water
water includes:
1.8 ounces in apple
.8 ounces in mackerel
2.4 ounces in rutabaga
1.6 ounces in onion
2 ounces from boiling onion
2 ounces added water
9 ounces, 5.8 ounces water

If using rutabaga:
[
Cut 3 ounces rutabaga every 1 quarter inch or less.
Put into a metal pan: the rutabaga pieces and 6 cups water.
Heat on full power on a cooktop until boiling, about 
10 minutes, reduce heat to low and heat for 60 minutes.
]

Put 1/2 cup water and a steaming rack into a metal pan or 
pressure cooker.

Put into a smaller metal pan or bowl:
2 ounces onion
4 ounces asparagus
1/8 cup soaked grain
3 tablespoon sunflower seed

If using a pressure cooker, heat until full pressure,
reduce heat to low, heat 15 minutes, turn off heat,
let sit on burner for 10 minutes.

If using a metal pan not a pressure cooker:
heat on a cooktop until boiling, cover, reduce heat to low, 
heat for 20 minutes.

When the onion/asparagus/grain/seed has finished heating, 
set the pan in cold water to cool for a couple of minutes.

If using rutabaga:

When the rutabaga has heated for 60 minutes, dump into a 
strainer, discard water.

Put all ingredients (including water used to boil onion) 
into a 2-cup processor. Run until smooth, about 4 minutes, 
if necessary, jar the batter into the path of the cutting 
blades by repeatedly lifting the blender 1 quarter inch and 
then dropping it down against the counter, or if necessary 
add 1 tablespoon water at a time, just enough to get mixture 
to flow while processing.

Taste, if desired , add aspartame sweetener to taste.

Batter can be eaten as is or heat into a thick pudding as below:
Either:

(1. Put the batter into a serving bowl, warm, if desired, 
in a microwave oven, about 20 to 60 seconds in a 1000 watt 
oven, serve.)

(2: Place a 4 inch diameter round casserole dish or similar 
utensil at the center of an 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.
Place the piepan in a microwave oven.)

Or:
(3: Divide the batter equally into 3 4-inch diameter, 1 cup or 
larger bowls.

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

Heat to thicken, 10 minutes 15 seconds in a 1000 watt 
microwave oven.

--------------------------------
Math: needs work
Add 5 seconds for oven to begin heating.
Plus 30 seconds to heat dishes.
Plus to raise to boiling: 11.8 ounces X 20 equals 236 seconds.
Dry weight is total weight minus water (11.8 ounces - 9.2 ounces) = 2.6 ounces.
Water to leave in is 50/50 X dry weight (50/50 X 2.6) = 2.6 ounces.
Water to remove is total water minus water left in (9.2 - 2.6) = 6.6 ounces.
Plus to remove excess water: 46 seconds per ounce X 6.6 ounces water = 304 seconds.
To replace heat lost to air during evaporation: 304/60 minutes times 16 seconds
per minute = 81 seconds plus 81/60 X 16 = 21 for a total of 102 seconds.
(assume vegetable is 90 percent water, carrot absorb 10 percent of their weight in water when boiled, beans absorb 125 percent water, if sunflower seeds are boiled, seeds absorb 50 percent their own weight in water when boiled = about .5 ounce.)
------------------------------
]







20110728a (Makes two servings)
green bean grain seed bean and potato onion

1 ounce whole grain biscuit (for 1 serving)
  or 1 quarter cup soaked corn
  or 2 tablespoons whole grain flour
  or 1 half cup crunchy prepared cereal such as wheaties
  or 2 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons non roasted, 60 percent water nut or seed pate
  or 1 tablespoon nut or seed butter such as tahini
1 half cup steamed or boiled or canned beans
8 ounces green bean
3 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons nut or seed butter
  or 1 quarter cup non roasted, 60 percent water sunflower seed pate
  or 1 tablespoon canola oil
1 eighth teaspoon salt
1 tablespoon sugar

4 ounces potato
2 ounce onion 
1 eighth teaspoon salt

To make 4 servings corn:
Soak 1 cup dry corn in about 3-cups water for 24 to 36 hours.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 10 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 5 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Place boiled or steamed or canned beans off center 
on a portion plate.

Remove peel from potato to yield 4 ounces.

Cut potato into 1 half inch slices.

Remove skin from onion to yield 2 ounces.

Cut onion into 3 eighths inch slices.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
4 ounces potato,
2 ounce onion
1 tablespoon water.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 30 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 15 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Put the onion/potato and 1 eighth teaspoon salt into a 
1-cup processor and run until smooth.

Place one half the onion/potato in a small bowl for one
serving, refrigerate the remainder for use another time.

If using soaked beans:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 40 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 20 minutes, turn off heat, let cooker sit on
burner for 10 minutes.
]

Cut 8 ounces green beans into 1 third inch pieces.

Put into a 3-cup or so microwaveable bowl:
if using, 2 tablespoons grain flour
  plus 1 tablespoon water and mix,
3 tablespoons sunflower seeds and 1 tablespoon water,
8 ounces green beans.

Cover the bowl, heat in a microwave oven until boiling, 
1 minute 25 seconds in a 1000 watt oven, reduce power to low,
heat 4 minutes.
(for a double batch, heat 3 minutes on full power, 4 minutes
on low)

If using, cut 1 ounce boiled grain flour or grain biscuit 
into 1 quarter inch pieces.

Put into a 1-cup or so processor:
the boiled green beans and seeds,
1 eighth teaspoon salt
1 tablespoon sugar.

Run until smooth, about 4 minutes.

Pour half the batter into a small bowl.

Serve the steamed grain in a half-cup bowl and the 
steamed navy beans in a fourth half-cup bowl with a 
teaspoon or two ketchup or tomato sauce or a pinch of salt.

Makes two servings each enough for an entire very light meal.

good green bean by itself; moderately sweet, sunflower seed 
flavored; mildly to moderately green bean flavored; 
mildly salty; sauce consistency

good potato/onion by itself, moderatley onion flavored, salty,
sauce consistency

good, green bean with grain bean; taste like California walnuts 
with sugar and maybe some honey; moderately: sweet; mildly: salty,
sunflower seed flavored; sauce with chewky grain biscuit.





20100818b (not tested since altering)
green bean onion seed bean
green bean grain chestnut bean

4 ounces onion
4 ounces green bean
optional: 1 quarter cup dried chestnut halfs
  plus 1 teaspoon sugar
1 eighth cup dried beans
3 tablespoons sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
2 teaspoons sugar
1 quarter teaspoon salt

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion
4 ounces green bean
1 quarter cup dried chestnut halfs plus 1/4 cup water
1 eighth cup dried beans plus 1/8 cup water

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 30 minutes.

Turn off heat, let sit on burner 10 minutes.

Set the hot pan in cold water to cool for about 5 minutes.

Put into a 1- or 2-cup processor:
3 tablespoons sunflower seeds,
2 teaspoons sugar (1 tablespoon sugar if using chestnuts)
1 quarter teaspoon salt.

Add the green bean/onion/chestnut/beans to the processor.

Run until smooth, about 4 to 6 minutes.

Taste, if desired, add aspartame sweetener.

Moderately: starchy, sweet, salty; mildly: tangy,
onion flavored, bean flavored; slightly: chestnut flavored
green bean flavored, bitter; mash consistency.






20100820b
apple tomato onion grain seed peanut

2 ounces apple plus 2 ounces tomato
  or 2 ounces tomato 
  or 1 half ounce red bell pepper (233 20100103a)
  or 1 tablespoon dried bell pepper chunks, 1 quarter inch or 1 teaspoon fine bell pepper powder
  or 1 half ounce fresh spinach (?about 1 quarter cup chopped every 1 quarter inch,loose) (see 20091107j) (1 tablespoon dried spinach shreds/slaw, very coarse, see 20091226a)
  or 1 half ounce fresh broccoli (?about 1 quarter cup chopped every 1 quarter inch,loose) (see 20091107i)
  or 1 quarter ounce fresh arugula (about 1 eighth cup chopped every 1 quarter inch,loose) (see 20091019g)
  or 1 quarter ounce fresh parsley (about 1 eighth cup chopped every 1 quarter inch, loose) (see 20091016b)
4 ounces onion
1 tablespoon (.4 ounce) skinless blanched (buff) peanuts
  or 2 tablespoons boiled or canned beans 
2 tablespoons non roasted 30 percent added oil sunflower
   seed butter 
  or 3 tablespoons sunflower seed (1 ounce) non roasted sunflower seeds
  or 2 tablespoons nut butter 
  or 2 tablespoons roasted tahini
  or 1 tablespoon canola oil
1 tablespoon (.5 ounce) sugar
sweetner to taste
1 eighth teaspoon salt
9.9 ounces, 6.8 ounces water

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion
if using, 1 eighth cup dried beans plus 1/8 cup water

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off heat, let sit on burner 10 minutes.

Put into a 1 cup or larger blender:
 1 ounce apple,
 1 ounce tomato, 
 1 tablespoon sunflower seeds,
 1 tablespoon peanuts, 
 1 tablespoon sugar,
 1 eighth teaspoon salt.

Add the onion to the blender.

Run until smooth, 4 to 6 minutes.

Taste, if desired, add aspartame sweetener.

Pour the liquid into a mug to serve.

Prominently: tangy, sweet, salty; moderate: tomato
flavor; mildly starchy, onion flavored; slightly peanut flavored; 
medium thick liquid.





20100726c
tomato cucumber onion seed
2 ounces tomato
2 ounces cucumber
2 ounces onion
1/8 cup soaked and sprouted wheat
  or 1/8 cup soaked corn
  or 1 tablespoon whole grain flour
3 tablespoons non roasted, no hull sunflower seed
1 tablespoon sugar
aspartame sweetener to taste
1 eighth teaspoon salt

Place a steaming rack in a pressure cooker, add 1/2 cup water.

Place 1 tablespoon water into a metal bowl.

If using flour or rolled oats, place the grain in the metal
bowl, add 2 tablespoons water and stir.

If using soaked grain, place the grain in the metal bowl.

If using, add the sunflower seed to the bowl.

Cut the onion into 1/2 inch pieces and add the
pieces to the metal bowl.

Place the bowl on the steaming rack, heat to full pressure,
reduce heat to low, heat 10 minutes, turn off heat.

Let the cooker sit on the burner for 10 minutes.

Put all ingredients into a 1 cup or larger processor.

Run until smooth, about 4 to 5 minutes, if necessary,
add water 1 tablespoon at a time, just enough to
get the mixture to circulate while processing.

Pour into a serving mug.

Taste, if desired add artificial sweetener to taste.
 
Definitely tangy; mild: tomato flavor, onion
flavor, salty; slight cucumber flavor, sweet, starchy; 
thick sauce consistency




20081024c
Tomato onion seed
4 ounces onion
  or 2 tablespoons dried onion flakes plus 1 quarter cup
    water
4 ounces tomato
  or 1 tablespoon tomato powder plus 3 ounces water
1 eighth cup plus 1 tablespoon non roasted sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
optional:
[
 1 quarter cup dried chestnut halfs cooked with onions
]
1 tablespoon sugar
1 eighth teaspoon salt

If using microwave oven:
[
Put 3 eights cup water 
into a tall microwaveable bowl that can be covered.

Cut 4 ounces onion into 1 half inch or smaller pieces and
add the onion to the bowl.

Heat until boiling, 3 minutes in a 1000 watt microwave oven, 
then cover and heat 20 minutes on low.
]

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion.

Place pan or bowl containing the vegetable onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Set the hot container in cold water to cool for a
couple of minutes.

Put all ingredients in a processor and run until smooth.

Mild to moderately: tomato flavored, 
onion flavored;
mildly: sweet, salty, tangy; sauce consistency





20130308 (not tested)
Tomato onion seed bean
Makes 6 to 8 servings.

4 ounces onion
  or 2 tablespoons dried onion flakes plus 1 quarter cup
    water
4 ounces tomato
  or 4 ounces canned stewed tomato
  or 1 tablespoon tomato powder plus 3 ounces water
1 eighth cup plus 1 tablespoon non roasted sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
optional: 1 half cup dried chestnut halfs, soaked 24 hours
  plus 2 teaspoons sugar
2 cups boiled or steamed beans
1 tablespoon sugar
1 quarter teaspoon salt

If using microwave oven:
[
Put 3 eights cup water 
into a tall microwaveable bowl that can be covered.

Cut 4 ounces onion into 1 half inch or smaller pieces and
add the onion to the bowl.

Heat until boiling, 3 minutes in a 1000 watt microwave oven, 
then cover and heat 20 minutes on low.
]

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion.

Place pan or bowl containing the vegetable onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Set the hot container in cold water to cool for a
couple of minutes.

Put all ingredients in a processor and run until smooth.

Taste, if bitter or bland add 1/8 teaspoon salt. If too
sour add 1 tablespoon sugar. 

One serving is about 4 ounces which amounts to about 1 ounce
tomato, aboutt 1 ounce onion, and about 2 ounces beans.

Mild to moderately: tomato flavored, 
onion flavored;
mildly: bean flavored, salty, tangy; 
slightly sweet; 
sauce consistency









20090722c1 For one serving:
(cooked in one container in microwave oven)
Or: (no meat, onion precooked on a stove or in a microwave)
20090625e (not in good eats)
tomato onion grain seed bean
tomato onion seed bean and grain seed
tomato onion bean chili with Grain seed crumb topping
Serves 1.
Grain seed top crust
  1 eighth cup (.8 ounce) whole grain flour (corn flour this trial)
  2 tablespoons (.7 ounce) roasted chestnut flour (roasted 1 minute 40 seconds this trial)
  1 tablespoon plus 2 teaspoons (.85 ounce) sugar
  1 eighth tsp salt
Tomato onion seed bean chili
2 ounces onion 
  or 2 ounces leeks or chives 
  or 2 ounces radish root 
2 ounces canned kidney beans
  or 1 eighth cup kidney beans soaked 24 at room temperature or 48 hours 
in refridgerator in 1 tablespoon water. (soaked black bean this trial)
4 ounces fresh tomato (use fresh if available, if not use canned)(fresh this trial)
  or 4 ounces stewed tomato
  or (fire roasted tomatoes [burnt] )
  or 1 tablespoon dried tomato powder plus 1 half cup water
1 tablespoon (.5 ounce) roasted tahini (this trial)
  or 1 tablespoon canola oil
2 tablespoons (1 ounce) sugar
1 packet aspartame sweetner
1 eighth teaspoon salt
Cut onion into 3 eighths inch or smaller pieces.
Put the onion and 1 eighth cup water into a microwaveable bowl with 
sides 3 inches higher than onion/water mixture.
Heat until boiling, 1 minute 15 seconds in a 1000 watt microwave oven or 2 minutes if using a 600 watt oven.
Cover and heat 20 minutes on low, most of the water will have been evaporated.
Process all the tomato onion bean chili ingredient in a 2 cup or larger blender until smooth.
Do one of next 2: (do 2 this trial)
(1. Put the blender mixture into a campfire pot that has a lid.)
(2. Put the blender mixuture into a micowaveable 3 cup or larger bowl that can be covered.)

Mix all dumpling ingredients in a mixing bowl until uniform.
Spread the top crumb mix on top of the chili.
Do one of next 3: (do 3 this trial)
(1. Cover and set in hot coals until fully boiling, move pot to a less hot place in fire and heat until tomato has thickened, about 5 minutes.)
(2. Heat on a cook top set at high, until boiling starts, reduce heat to medium,  stir for a couple of minutes until mixture is hot and boiling is more intense, spread crumb topping on top of tomato/bean mixture, reduce heat to low, cover, after 5 minutes turn off heat, allow to sit on burner until cooled to desired eating temperature, about 20 minutes.) (cook top this trial)
(3. if heating in microwave oven: 
Cover and heat until boiling, and then 1 minute more to thicken, 4 minutes 30 seconds in a 1000 watt oven.)
-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 40 seconds to heat dishes.
To heat to boiling: 13.15 ounces X 20 equals 163 seconds.
To thicken remove about 1 and 1 third ounces water: 46 seconds per ounce times 1.3 = 61 seconds.
-------------------------------------------
Allow to cool, covered, for 15 minutes before eating.
(could use 1 can tomato soup, 1 can beans, and a 1 pound package of cornbread 
muffin mix to serve 8 or to serve 4 use 1 half can beans and 1 half muffin mix.)
For a large meal could serve with Radish greens strawberry jam (strawberry radish greens grain seed peanut) or 20090624c Chicory greed seed pudding.






20090823d1 (edited)
Tomato onion seed bean chili and Grain seed mush
(cooked in separate containers in microwave oven)

Grain seed
1/8 to 1/4 cup soaked and steamed grain
and/or
1/8 to 1/4 cup soaked dried chestnut halfs
and/or 1/8 cup nonroasted sunflower seeds


Tomato onion seed bean chili
4 ounces fresh tomato (if not available use canned)
  or 4 ounces stewed tomato
  or 1 tablespoon dried tomato powder plus 1 half cup water
4 ounces onion 
  or 2 ounces leeks or chives 
  or 2 ounces radish root 
2 ounces canned kidney beans
  or 1 eighth cup (.8 ounces) dried kidney beans soaked 
    24 hours at room temperature or 48 hours in refridgerator, 
    steamed until soft to yield 2 ounces.
3 tablespoons non roasted, no hull sunflower seed 
  or 2 tablespoon (1 ounce) roasted tahini
  or 1 tablespoon canola oil
1 tablespoon (.5 ounce) sugar
sweetner to taste
1 eighth teaspoon salt
11.5 ounces, 7.8 ounces water

If using microwave oven:
[
Cut onion into 3 eighths inch or smaller pieces.

Put the onion and 1 eighth cup water into a microwaveable bowl
with sides 3 inches higher than onion/water mixture.

Heat until boiling, 1 minute 15 seconds in a 1000 watt microwave 
oven or 2 minutes if using a 600 watt oven.

Cover and heat 20 minutes on low, most of the water will have 
been evaporated.
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

Process all the chili ingredients except beans in a 2 cup or 
larger blender until smooth.

If desired, warm the chili before serving by heating 20 seconds
per ounce (more or less) in a 1000 watt microwave oven.

Mix all mush ingredients in a mixing bowl.








20110104b
tomato onion carrot seed

1 tablespoon tomato sauce
3 ounce onion
5 ounce mild carrot
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
1 tablespoon sugar
1/8 teaspoon salt

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
3 ounce onion,
5 ounce mild carrot.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off heat and allow cooker to sit on burner for 10 minutes.

Set the cooker in cold water to cool for a couple of minutes so
heat does not damage the processor.

Put all ingredients into a 2-cup processor.

Run until smooth.

Taste, if desired, add sweetener.

If using 1 ounce onion, 1 half ounce strong carrot, 1 and 1 half ounce
mild pumpkin, 3 tablespoons non roasted, no hull sunflower seed
1 tablespoon sugar, 2 packets aspartame,
1/8 teaspoon plus 2 pinches salt:
good, prominent tomato sauce flavor; moderately tangy;
mildly salty, sweet; thick sauce consistency; a little
stronger than optimum, try with 1 half ounce onion
instead of 1 ounce.

If using 1 half ounce onion, 1 half ounce strong carrot, 1 and 1 half ounce
mild pumpkin, 3 tablespoons non roasted, no hull sunflower seed
1 tablespoon sugar, 2 packets aspartame,
1/8 teaspoon plus 2 pinches salt:
, prominent tomato sauce flavor; moderately tangy;
mildly salty, sweet; thick sauce consistency




20090817d (not tested)
tomato potato onion parsley grain
1 ounce tomato
4 ounces onion
2 ounce potato
1 eighth ounce parsley
3 tablespoons sunflower seed
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
2 tablespoon plus 2 teaspoons (1.3 ounce) sugar
1/8 teaspoon of salt
10 ounces, 7 oucnes water
Cut the onion into 1/2 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion
2 ounce potato. 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
[
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off heat, let sit on burner for 10 minutes.
]

Put into a 2 cup or larger blender:
1 ounce tomato,
1 quarter ounce parsley,
3 tablespoons sunflower seed,
1 tablespoon sugar,
1/4 teaspoon of salt,
the potato/onion combination.

Run until smooth, about 4 minutes.

Mildly parsley flavor, 
starchy, salty; slightly bitter, sweet, tangy; sauce consistency.








20100112f
tomato rutabaga onion

1 ounce tomato
2 ounces rutabaga
  or 2 ounces rutabaga plus 1 ounce carrot, leach carrot with rutabaga
  or 3 ounces beet root plus 2 ounces potato (not tested)
  or 3 ounces parsnip (does parsnip need leaching or just heating?)
  or 3 ounces turnip
  or 3 ounces radishes (not tested)
1 ounce onion
1 tablespoon (.5 ounce) sugar 
1 quarter teaspoon salt
5.5 ounces, 4.2 ounces water

Cut 3 ounces rutabaga every 1 quarter inch or less.

Put into a metal pan: the rutabaga pieces and 6 cups water.

Heat on full power on a cooktop until boiling, about 10 minutes, 
reduce heat to low and heat for 30 minutes 
(heating time can be 20 minutes if rutabaga is cut across the grain 
into 1 eighth inch slices).

While the rutabaga is leaching, put into a metal pan:
2 ounces onion and 1 quarter cup water.

Heat on a cooktop until boiling, cover, reduce heat to low, heat for 20 minutes.

When the onion has finished heating, set the pan in cold water 
to cool for a couple of minutes.

When the rutabaga has heated for 30 minutes, dump into a strainer, 
discard water.

Put all ingredients (including water used to boil onion) into a 
2-cup or larger blender.

Run until smooth, about 4 minutes, if necessary, jar the 
batter into the path of the cutting blades by repeatedly lifting 
the blender 1 quarter inch and then dropping it down against 
the counter, or if necessary add 1 tablespoon water at a time, 
just enough to get mixture to flow while processing.

Batter can be eaten as is or heat into a thick pudding as below.

Either: (1. this trial)
(1. Put the batter into a serving bowl, warm, if desired, 
in a microwave oven, about 20 to 60 seconds in a 1000 watt oven.)

(2: Place a 4-inch diameter round casserole dish or similar utensil 
at the center of an eight inch diameter glass piepan.

Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.)

Or:
(3: Divide the batter equally into 3 4-inch diameter, 1 cup or larger bowls.

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

If cornmeal was used instead of ground grain:
[
Heat to soften cornmeal and to thicken slightly, 4 minutes 35 seconds
 in a 1000 watt microwave oven.

--------------------------------
Math: (needs work)
Add 5 seconds for oven to begin heating.
Plus 30 seconds to heat dishes.
Plus to raise to boiling: 5.5 ounces X 20 equals 110 seconds.
Dry weight is total weight minus water (5.5 ounces - 4.2 ounces) = 1.3 ounces.
Water to leave in is 60/40 X dry weight (3/2 X 1.3) = 1.9 ounces.
Water to remove is total water minus water left in (4.2 - 1.9) = 2.3 ounces.
Plus to remove excess water: 46 seconds per ounce X 2.3 ounces water = 106 seconds.
To replace heat lost to air during evaporation: 106/60 minutes times 12 seconds
per minute = 21 seconds plus 21/60 X 12 = 4 for a total of 25 seconds.
(assume vegetable is 90 percent water, carrot absorb 10 percent of their weight in water when boiled, beans absorb 125 percent water, if sunflower seeds are boiled, seeds absorb 50 percent their own weight in water when boiled = about .5 ounce.)
------------------------------
]

Prominent onion flavor; moderately: tangy; 
mild: tomato flavor, saltiness, sweetness, rutabaga flavor; 
thick liquid consistency.











Potato and onions

4 potatoes (18 ounces after removing peel)
2 onions (8 ounces)
1/8 cup water
salt to taste (about 1/4 teaspoon)

Cut the potato into 1/2 inch cubes. 

Cut the onion into 1/2 cubes.

Place the onion, potato, water, and salt into 
a microwave safe dish with a cover on. 

Heat on full power about 9 minutes or until
boiling hot, reduce heat to low, heat 
20 minutes.

Makes about 6 servings.

I like this for supper along with a sides of salad, 
fruit, vegetable and 1 ounce of meat. 



Mixed vegetables with dressing

1 12 to 16 ounce package frozen mixed vegetable
enough water to cover the vegetables
2 tablespoons nut or seed butter
  or pesto
  or pasta sauce
  or 2 tablespoons of Italian salad dressing
  or any salad dressing you prefer

Put the vegetables and water to cover into a sauce pan. 

Heat on a stove until boiling. 
Reduce heat to low and cooking for another 5 minutes. 

Drain off the water. 

Add the dressing and toss.

If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.

If a softer texture is desired:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
the mixed vegetables.  

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Combine all ingredients and mix.
]





Potato and onion omelet

1 potato
1/2 onion
2 eggs
2 pinches salt (about 1/16 teaspoon)

Cut the onion and potato into 1 inch cubes.

Chop to slaw size pieces in a food frocessor.

Beat the egg in a microwave safe dish that has a cover.

Add the potato and onion to the eggs.

Cook on high until done (about 4 minutes).







Potato pancake

1/4 onion about 1 ounce
1 potato about 5 ounces
1 egg
1/4 cup milk or water
1/4 cup whole wheat flour
1/4 teaspoon baking powder
1/8 teaspoon of salt if desired
1 tablespoon vegetable oil

Put of the ingredients into a food processor and run 
until there are no pieces larger than 1/8 inch.

Spread the oil on the bottom of a cooking pan.

Heat on medium.

Add the batter.

Flip when edges are solid and before any bubbles break the surface.

Heat about another minute for small, thin  pancakes or several 
minutes for thick pancakes.

Makes 1 huge or 2 to 4 pancakes about 4 inches across.

Makes 1 very large serving or 2 medium serving portions.

good


20130309
Onion potato

4 ounces potato
2 ounce onion 
1 eighth teaspoon salt

Remove peel from potato to yield 4 ounces.

Cut potato into 1 half inch slices.

Remove skin from onion to yield 2 ounces.

Cut onion into 3 eighths inch slices.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl that will fit into
the pressure cooker or steaming pan:
4 ounces potato,
2 ounce onion
1 tablespoon water.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Place the container with the vegetables onto the steaming
rack.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 30 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 15 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Put the onion/potato and 1 eighth teaspoon salt into a 
1-cup processor and run until smooth.

Place one half the onion/potato in a small bowl for one
serving, refrigerate the remainder for use another time.











Onion potato grain bean (not tested)
tomato potato onion grain bean

1 onion about 3 ounces
1/4 cup dried soaked kidney beans
  or 1/4 cup boiled, steamed, or canned beans
1 potato about 4 ounces
1 teaspoon ketchup
  or 1/8 cup stewed tomato
  or 1 tablespoon ketchup
1/4 cup soaked grain
  or 1/4 cup whole wheat flour (microwaved to boiling
    hot after being mixed with 1/4 cup water)
1 teaspoon sugar
1/8 teaspoon of salt

Remove peel from potato to yield 4 ounces.

Cut potato into 1 half inch slices.

Remove skin from onion to yield 3 ounces.

Cut onion into 3 eighths inch slices.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl that will fit into
the pressure cooker or steaming pan:
4 ounces potato,
3 ounce onion,
if using, 1/4 cup soaked grain,
if using, 1/4 cup soaked beans,
1 tablespoon water.

Place the container with the vegetables onto the steaming
rack.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 30 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 15 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Put all of the ingredients into a food processor and run 
until smooth.

Makes 2 servings.

Will keep in refrigerator for several days and reheated in microwave for
1 or 2 minutes before eating.




20130309
Onion potato bean (not tested)
tomato onion potato bean

1 onion about 3 ounces
1/4 cup dried soaked kidney beans
  or 1/4 cup boiled, steamed, or canned beans
1 potato about 4 ounces
1 teaspoon ketchup
  or 1/8 cup stewed tomato
  or 1 tablespoon ketchup
1 teaspoon sugar
1/8 teaspoon of salt

Remove peel from potato to yield 4 ounces.

Cut potato into 1 half inch slices.

Remove skin from onion to yield 3 ounces.

Cut onion into 3 eighths inch slices.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl that will fit into
the pressure cooker or steaming pan:
4 ounces potato,
3 ounce onion,
if using, 1/4 cup soaked beans,
1 tablespoon water.

Place the container with the vegetables onto the steaming
rack.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 30 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 15 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Put all of the ingredients into a food processor and run 
until smooth.

Makes 2 servings.

Will keep in refrigerator for several days and reheated in microwave for
1 or 2 minutes before eating.




Egg potato onion

1 egg
1 onion about 3 ounces
1 potato about 4 ounces
optional: 1 teaspoon ketchup
  or 1/8 cup stewed tomato
  or 1 tablespoon ketchup
1 teaspoon sugar
1/8 teaspoon of salt
8.7 ounces, 6.3 ounces water

Remove peel from potato to yield 4 ounces.

Cut potato into 1 half inch slices.

Remove skin from onion to yield 3 ounces.

Cut onion into 3 eighths inch slices.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl that will fit into
the pressure cooker or steaming pan:
4 ounces potato,
3 ounce onion,
1 tablespoon water.

Place the container with the vegetables onto the steaming
rack.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 30 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 15 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Put all of the ingredients into a food processor and run 
until smooth.

Either: 
(1: Place a 4-inch diameter round casserole dish or similar utensil 
at the center of an eight inch diameter glass piepan.

Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.)

Or:
(2: Divide the batter equally into 3 4-inch diameter, 1 cup or larger bowls.

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


Heat in a microwave oven until sauce to mash consistency, about 
3 to 5 minutes in a 1000 watt oven, 5 to 8 minutes in a
600 watt oven.







20100924d (not tested)
Bell pepper onion seed

1 red or yellow bell pepper, 4 ounces
1 onion, about 3 ounces
3 tablespoons (1 ounce) non roasted, no hull sunflower seed
  or 2 tablespoons nut or seed butter
  or 1 tablespoon olive or canola oil
1 tablespoon (.5 ounce) sugar
1 eighth teaspoon salt
total: 8.5 ounces

Chop the onion and bell pepper into 1 inch pieces.

Cut onion into 1 quarter inch thick slices.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
red or yellow bell pepper, 4 ounces
onion, about 3 ounces.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
 
Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste, if desired, add sweetener.

Place the batter into a 2-cup microwaveable bowl.

Heat in a microwave oven until boiling, 3 minutes 10 seconds
in a 1000 watt microwave oven.

----------------------------
math:
Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To heat to boiling: 8.2 ounces X 20 equals 164 seconds.
----------------------------

For a whole meal, also eat 1 or 2 ounces of fruit and perhaps
an ounce of mackerel or salmon.













20071128 (not tested)
20071231
(similar to 20110130b which heat carrot)
Onion bell pepper seed
Onion bell pepper seed bean
Onion bell pepper seed peanut
Onion carrot seed
Onion carrot seed bean
Onion carrot seed peanut
Onion cabbage seed
Onion cabbabe seed bean
Onion cabbage seed peanut

4 ounces onion
4 ounces red bell pepper
  or 4 ounces green pepper
  or 4 ounces carrot
  or 4 ounces cabbage
3 tablespoons non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 1 tablespoon canola oil
1 tablespoon sugar
1/8 teaspoon salt
optional:
[
1/4 cup boiled and drained peanuts
or 1/4 cup boiled, steamed, or canned beans
]
optional:
[
  1 tablespoon tomato sauce
  or 1 half teaspoon lemon juice
  or 1 half teaspoon vinegar
]

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

Remove core from bell pepper, and cut pepper into
1 inch pieces.

If using microwave oven:
[
Put the onion and 1/4 cup water into a microwaveable deep bowl.

If using green bell pepper add it to the bowl.

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

Heat, covered, for 2 minutes in a 1000 watt microwave
  oven, then 15 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion,
if using, 4 ounces green bell pepper.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

Put all into a processor:
the cooked vegetable,
4 ounces raw vegetable,
3 tablespoons sunflower seed,
1 tablespoon sugar,
1/8 teaspoon salt,
the steamed onion.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

If using, add beans or peanuts and mix.

Taste, if too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.







20110109b (not tested)
20110109a
onion cabbage grain seed bean
onion carrot grain seed bean

4 ounces mild or medium flavored cabbage
  or 4 ounces carrot
4 ounces onion, cut into 1 quarter inch thick slices
  or 4 ounces leek, cut into 1 quarter inch thick slices
optional:
[
1 ounce mild carrot, cut into 1 quarter inch thick slices 
]
1 quarter cup soaked or sprouted grain
  or 1 quarter cup boiled, steamed, whole corn
  or 2 tablepsoons whole grain flour
3 tablespoon non roasted, no hull sunflower seed
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
1 quarter cup soaked or sprouted beans
  or 1 quarter cup boiled, steamed, or canned beans
1 tablespoon sugar
sweetener to taste
1 eighth teaspoon salt

If using dried whole beans and a metal pan:
[
Into a metal pan put:
 1 eighth cup beans 

 1 half cup plus 1 tablespoon water.

Heat on a cooktop until boiling, reduce heat to low, cover, 
heat 20 minutes.

If using soaked or sprouted grain, add 1 quarter cup 
sprouted grain.

Add and 1 ounce onion.

If using, add 1 ounce mild cabbage.

If using, add 1 ounce carrot.

Heat another 20 minutes.
]


If using dry lentils or skinless non roasted 
peanuts and a metal pan:
[
Into a metal pan put 1 eighth cup lentils 
and 5 eighths cup plus 1 tablespoon water.

If using soaked or sprouted grain, add 1 quarter cup 
sprouted grain.

Add 1 ounce onion.

If using, add 1 ounce carrot.

If using, add 1 ounce mild cabbage.

Heat on a cooktop until boiling, reduce heat to low, 
cover, heat 20 minutes.
]

If using soaked or sprouted beans and a metal pan:
[
Into a metal pan put:
 if using, 1 ounce carrot,
 if using, 1 ounce mild cabbage
 1 ounce onion,
 1 quarter cup beans, and
 1 half cup water.

If using soaked or sprouted grain, add 1 quarter cup 
sprouted grain and 1 eighth cup water.

Heat until boiling, reduce heat to low, cover, 
reduce heat to low, heat heat 20 minutes.
]

If using soaked or sprouted beans and pressure cooker:
[
Into a pressure cooker put:
 1 quarter cup bean,
 1 ounce carrot,
 if using, 1 ounce mild cabbage.
 1 ounce onion, and
 1 half cup water.

If using soaked or sprouted grain, add 1 quarter cup 
sprouted grain and 1 eighth cup water.

Heat until full pressure, reduce heat to low, heat 10 minutes.

Turn off heat, let the cooker sit on the burner for 10 minutes.
]

If not using soaked or sprouted grain:
[
If coffee grinder is available: [grind 1 tablespoon flax and 
1 tablespoon grain together with the grinder set at finest, 
grind twice if needed to get a fine meal].

Transfer the carrot/(/cabbage)onion/beans to a 4-cup 
microwaveable bowl.

Add the ground flax or flax seed to the beans/water mixture 
and stir.

If using grain flour, add grain flour, 
and 1 quarter cup water to the hot beans/water and stir.

If using flax seed add 1 tablepsoon water.

If using flax meal:
heat until boiling, uncovered, the beans/flax/grain mixture 
then heat on low for 4 minutes.

If using flax seed:
heat until boiling, uncovered, the beans/flax/grain mixture 
until boiling, then heat on low for 8 minutes.

Place the bowl in cold water to cool for 
a couple of minutes so heat does not damage blender.
]

Put all ingredients into a 2-cup processor or blender.

Run until smooth, about 3 to 4 minutes.

Taste, if desired, add sweetener.

If using 1 ounce cabbage, 
1 ounce  carrot, 1 ounce onion,
1 tablespoon sugar:
, mildly: sweet, onion flavored, starchy; slightly salty, just 
noticeable corn flavor; pudding
consistency with a few small chunks of grain.










20110130b (similar to 20071128 and 20071231 which 
  do not heat carrot)
20101228cx
Onion bell pepper seed
Onion bell pepper seed bean
Onion bell pepper seed peanut
Onion carrot seed
Onion carrot seed bean
Onion carrot seed peanut
Onion cabbage seed
Onion cabbabe seed bean
Onion cabbage seed peanut
Onion pumpkin seed (for more pumpkin flavor see 20130310)
Onion pumpkin seed bean
Onion pumpkin seed peanut
Onion squash seed (for more squash flavor see 20130310)
Onion squash seed bean
Onion squash seed peanut

4 ounces onion
4 ounces carrot
  or 4 ounces red bell pepper
  or 4 ounces cabbage
  or 4 ounces green bell pepper
  or 4 ounces squash
  or 4 ounces pumpkin
3 tablespoons non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 1 tablespoon canola oil
1 tablespoon sugar
1/8 teaspoon salt
optional:
[
1/4 cup boiled and drained peanuts
or 1/4 cup boiled, steamed, or canned beans
]
optional:
[
  1 tablespoon tomato sauce
  or 1 half teaspoon lemon juice
  or 1 half teaspoon vinegar
]

Peel and chop 4 ounces onion into 3/8 inch pieces.

Remove core from bell pepper, and cut pepper into
1 inch pieces.

If using microwave oven:
[
Put the onion and carrot and 1/4 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.

If using green bell pepper, add it to the bowl.

Heat, covered, for 2 minutes in a 1000 watt microwave
  oven, then 15 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion,
4 ounces other vegetable.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

Put all into a processor:
the cooked vegetables,
3 tablespoons sunflower seed,
1 tablespoon sugar,
1/8 teaspoon salt,
the steamed onion.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

If using, add beans or peanuts and mix.

Taste, if too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.






20110123a
onion beet leaf seed
onion lettuce seed

4 ounces onion
  or 4 ounces leek
8 ounces beet leaf
  or 8 ounces kale or collard or endive or mustard green
  or 8 ounces strong flavored lettuce such as outer leafs 
    of romaine or bibb
3 tablespoons non roasted no hulls sunflower seeds
  or 1/8 cup sunflower seed butter or nut butter
  or 1 tablespoon canola oil
1 tablespoon sugar
sweetener to taste
for moderate saltiness, 1 quarter teaspoon salt
for prominent saltiness, 3 eighth teaspoon plus 2 pinches salt

Cut the greens crosswise every 1/4 inch.

Place 8 cups water in a metal pan and heat until boiling,
reduce heat to low, heat 1 hour.

Pour the greens/water into a strainer to eliminate water.


Cut 4 ounces onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion. 

Place pan or bowl containing the vegetable onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Put all ingredients into a 2-cup processor or blender.

Run until smooth, about 3 to 6 minutes.

If too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.



, moderately, salty;
mild to moderate sweeteness, onion flavor;
thick liquid or sauce consistency.







20100828a (not tested)
onion green bean seed

4 ounces onion
12 ounces green bean
1 quarter cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 1 tablespoon canola oil
2 tablespoons sugar
1/8 teaspoon salt
optional:
[
1/4 cup boiled and drained peanuts
or 1/4 cup boiled, steamed, or canned beans
]

Peel and chop 4 ounces onion into 3/8 inch pieces.

If using microwave oven:
[
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 2 minutes in a 1000 watt microwave
  oven, then 15 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion,
8 ounces green beans.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Let cooker sit on burner for 10 minutes.
]

Put all into a processor:
the cooked vegetables,
1 quarter cup sunflower seed,
2 tablespoons sugar,
1/8 teaspoon salt.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

If using, add beans or peanuts and mix.

Taste, if too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.











20100903a
20121101
Parsnips onion oil sugar salt

24 ounces parsnips
8 ounces onion
1/4 cup canola oil
1/4 cup sugar
1 teaspoon salt

Cut parsnips crosswise every 1/4 inch. Boil in water at least 
6 times volume of parsnips for 2 hours. Drain. 

Cut onion every 1 inch. Pressure steam onion 20 minutes. 

Process all until smooth.

Moderate parsnip flavor. 
Mild to moderately sweet, 
mildly salty, onion flavored; 
slightly burning aftertaste. 
Pudding consistency with small amount of fiber.








20101228cx (not tested since removing beans from recipe)
onion pumpkin grain seed
onion carrot grain seed
onion squash grain seed

1 ounce onion
  or 1 ounce leek
4 ounces mild fresh pumpkin
  or 4 ounce mild carrot or butternut squash (see 20101029e)
  or 4 ounces mild canned pumpkin (see 20101009d)

2 tablespoons (.6 ounce) whole wheat flour
  or 3 tablespoons soaked grain or 1 quarter cup sprouted grain
1/8 cup (.6 ounces)  non roasted, no hull sunflower seeds
  or 1 tablespoon (1 ounce) nut or seed butter such as tahini
  or 1 tablespoon whole grain flour plus 2 teaspoons olive or canola oil
optional:
[
1 tablespoon (.5 ounce) regular roasted peanut butter (not this trial)
]
1 tablespoon (.5 ounce) sugar

1 eighth teaspoon plus 2 pinches salt
1 eighth cup water if using a blender
total: 8.4 ounces, 5.4 ounces water (if using processor)
water includes:
1.6 ounce in leek
3.2 ounce in mild pumpkin
1 ounce water lost to evaporation

Cut 4 ounces mild pumpkin and 1 ounce onion into 1 quarter inch slices.

Put into a pressure cooker:
 1 ounce onion,
 4 ounces pumpkin, and
 1 half cup water .

If using soaked or sprouted grain, add 1 quarter cup grain.

Heat on high on a cooktop until full pressure (about 5 minutes).

Reduce heat to low and heat 20 minutes.


Allow the pressure cooker to sit 5 minutes on burner with heat off.

Set the pressure cooker in cold water to cool for several minutes.

If not heating batter and using grain flour:
[
Put into a microwaveable bowl:
2 tablespoons whole wheat flour and
1 eighth cup water.

Heat, covered, in a microwave oven until boiling, 45 seconds
in a 1000 watt oven.
]

Put into a 2-cup or larger processor or blender:
1/8 cup non roasted, no hull sunflower seeds,
if using, 1 tablespoon regular roasted peanut butter,
1 tablespoon sugar,
1 eighth teaspoon plus 2 pinches salt,
1 eighth cup water if using a blender.

When the pumpkin is cooled, add the mixture including 
heating water to the processor.

Run until smooth, 4 to 6 minutes, if needed, add water 
1 tablespoon at a time just enough to get the mixture to 
flow while processing.

Taste, if desired, add aspartame sweetener to taste.

Either: (1. gives the most apple/pumpkin flavor, Heating to thicken is
the most starchy and gratifying flavor, 4. produces the most even
consistency.

1. this trial)
[
1. Put the batter into a portion bowl to be served, if desired, 
warm by heating in a microwave oven. Eat half a portion, add 
1 packet aspartame sweetener, mix, eat second half.
]

Or:
2. Place a 4-inch diameter round casserole dish at the center 
of an nine-inch glass pie pan.

Pour/spoon the batter into the space around the center utensil.

Or:
 
3.
[
Divide the batter equally into 2 4-inch diameter 1-cup bowls.

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

4. Place a 4-inch diameter glass or ceramic casserole dish at the
center of a 10-inch glass or metal piepan. Place the batter into 
the space around the center utensil.
(a 6-inch diameter or metal piepan with no center ustensil results in
a firm edge and gooey center.)

[
Either:
(
1. Put the piepan in a microwave oven and heat until
mashed potato consistency (50 percent water), 
4 minutes 25 seconds in a 1000 watt microwave 
oven or 4 minutes 55 seconds in a 600 watt oven.

------------------------------------------
Math: if heating to thicken to a mash consistency. needs refigured
Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To raise to boiling: 8.4 ounces X 20 seconds per ounce = 168 seconds.

Dry weight is total weight minus water: 8.4 ounces - 4.8 ounces = 3.6 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 1/1 X 3.6 = 3.6 ounces.
Water to remove is total water minus water left in (4.8 - 3.6) = 1.2 ounces.
Plus to remove excess water: 46 seconds per ounce X 1.2 ounces = 54 seconds.
Plus to replace heat lost to air while at boiling temperature:
 54/60 minutes times 14 seconds per minute = 13 seconds plus 
13/60 minutes X 14 = 3 seconds for a total of 16 seconds.

(assume vegetable is
80 percent water, losses are 12 seconds for each 1 minute
at boiling temperature)
-----------------------------------------
)

Or:
(
2.  Put the container in a microwave oven and heat to a very
thick liquid consistency (about 60 percent water), 
3 minutes 15 seconds in a 1000 watt microwave 
oven or 5 minutes 15 seconds in a 600 watt oven.

------------------------------------------
Math: if heating to thicken to a thick liquid consistency.
Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To raise to boiling: 8.4 ounces X 20 seconds per ounce = 168 seconds. 
------------------------------------------

Make one serving that will do for a medium to large meal.

If heated to a very thick liquid:
good, moderately: sweet, starchy, leek flavored; mildly 
tangy; slightly biting; very thick liquid consistency.

If heated to a mash consistency: 
, moderately: sweet, starchy, leek flavored; mildly 
tangy; slightly biting; mash consistency.
with 6 inch metal piepan no center utensil-firmer at edge, try 9 inch piepan w 3 inch center utensil
or 11 inch with 6 inch center utensil

If not heated to thicken, 4 ounces pumpkin, 1 ounce onion
1 tablespoon sugar, ? packets aspartame, 1 eight teaspoon
plus 2 pinches salt: 
; moderatley salty; mildly to moderately sweet;
mild: pumpkin flavor, onion flavor, starchiness; pudding
consistency.

If heated to a very thick liquid:
, moderately: sweet, starchy, leek flavored; mildly 
tangy; slightly biting; very thick liquid consistency.

If heated to a mash consistency: 
, moderately: sweet, starchy, leek flavored; mildly 
tangy; slightly biting; mash consistency.







20111207a
20111204a
20111203a
20090603b
onion spinach seed

4 ounces onion
8 ounce spinach (this trial, or use asparagus)
  or 1 ounce cos, bibb, or romaine lettuce  (can be frozen)
  or 1 tablespoon (.1 ounce) dried lambsquarters flakes
    plus 1 ounce water
1/8 cup plus 1 tablespoon (1 ounce) non roasted sunflower seeds (this trial, or use walnuts)
  or 1 eighth cup hulless pumpkin seeds
  or 1 quarter cup California walnuts plus 1 teaspoon sugar
  or 1 eighth cup roasted tahini or other nut or seed butter
  or 1 tablespoon canola oil
1 tablespoon sugar
1 quarter teaspoon salt
13.5 ounces, 9.6 ounces

Peel and cut 4 ounces onion into 3/8 inch pieces.

If using microwave oven:
[
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 2 minutes in a 1000 watt microwave
  oven, then 15 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Let cooker sit on burner for 10 minutes.
]

Put all into a processor:
the cooked vegetable,
3 tablespoons sunflower seed,
1 tablespoon sugar,
1/4 teaspoon salt.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

If using, add beans or peanuts and mix.

Taste, if too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 2 teaspoons canola oil.

If a thicker consistency is desired:
For a thick mash consistency:
Either: 
(1: Place a 4-inch diameter round casserole dish or similar utensil 
at the center of an eight inch diameter glass piepan.

Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.)

Or:
(2: Divide the batter equally into 3 4-inch diameter, 1 cup or 
larger bowls.

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

Or:
Dump the mixture onto a plate that has a raised edge.  
Form the mixture into a flattened ring about a 1/2 inch thick
with a 2 to 3 inch diameter hole at the center.

For a mash consistency, heat in a 1000 watt microwave for 10 
minutes on full power.

-------------------------------------
Math: 
Add 5 seconds for oven to begin heating.
Plus 40 seconds to heat dishes
To raise to boiling: 13.5 ounces X 20 is 270 seconds.
Dry weight is total weight minus total water 13.5 - 9.6 = 3.9 ounces
Water to leave in is equal to dry weight (1 X 3.9) = 3.9 ounces
Water to remove is total water minus water left in (9.6 - 3.9) = 5.7 ounces
To remove excess water 46 x 5.7 = 262 seconds
Plus to replace heat lost to air: 57 seconds  [262/60 minutes X 14 seconds is 61 seconds plus 61/60 X 14
is 71 seconds total boiling time losses]
--------------------------------------

enjoy the varied texture and consistency and flavor.
Makes enough for an entire meal. For an extra large meal add
perhaps, Lightly roasted peanuts or a handful of roasted chestnuts.

, mildly to moderately: onion flavored, salty, sweet; 
mildly: spinach flavored;
slightly sunflower seed flavored, bitter;
sauce or mash consistency.




20130310 (similar to 20110130b which uses bigger ratio of 
  onion to vegetable)
Onion bell pepper seed
Onion bell pepper seed bean
Onion bell pepper seed peanut
Onion carrot seed
Onion carrot seed bean
Onion carrot seed peanut
Onion cabbage seed (see also 20120315)
Onion cabbabe seed bean
Onion cabbage seed peanut
Onion pumpkin seed
Onion pumpkin seed bean
Onion pumpkin seed peanut
Onion squash seed
Onion squash seed bean
Onion squash seed peanut

4 ounces onion
12 ounces carrot
  or 12 ounces red bell pepper
  or 12 ounces cabbage
  or 12 ounces green bell pepper
  or 12 ounces squash
  or 12 ounces pumpkin
1/4 cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 2 tablespoons canola oil
1 tablespoon sugar
1/8 teaspoon salt
optional:
[
1/4 cup boiled and drained peanuts
or 1/4 cup boiled, steamed, or canned beans
]
optional:
[
  1 tablespoon tomato sauce
  or 1 half teaspoon lemon juice
  or 1 half teaspoon vinegar
]

Peel and chop 4 ounces onion into 3/8 inch pieces.

If using bell pepper, remove core from bell pepper, and 
cut pepper into 1 inch pieces.

If using microwave oven:
[
Put the onion and vegetable 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 6 minutes 40 seconds in a 1000 watt 
microwave oven, then 20 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion,
12 ounces vegetable.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

Put all into a processor:
the cooked vegetables,
1/4 cup sunflower seed,
2 tablespoons sugar,
1/8 teaspoon salt.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

If using, add beans or peanuts and mix.

Taste, if too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.

, moderately, salty;
mild to moderate sweeteness, onion flavor;
thick liquid or sauce consistency.




20130313 (not tested)
Onion bell pepper carrot seed
4 ounces onion
8 ounces carrot
  or 8 ounces red bell pepper
  or 8 ounces cabbage
  or 8 ounces squash
  or 8 ounces pumpkin
8 ounces red bell pepper
  or 8 ounces green bell pepper
1/4 cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 2 tablespoons canola oil
1 tablespoon sugar
1/8 teaspoon salt
optional:
[
1/4 cup boiled and drained peanuts
or 1/4 cup boiled, steamed, or canned beans
]
optional:
[
  1 tablespoon tomato sauce
  or 1 half teaspoon lemon juice
  or 1 half teaspoon vinegar
]

Peel and chop 4 ounces onion into 3/8-inch pieces.

If using bell pepper, remove core from bell pepper, and 
cut pepper into 1-inch pieces.

Cut the carrot into 1-inch pieces.

If using microwave oven:
[
Put the onion and 1/8 cup water into a 
microwaveable deep bowl.

If using green bell pepper add it to the bowl.

If you want a smooth, soft texture/consistency, add the
carrot to the bowl.

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

Heat, covered, until boiling, then 20 minutes on low 
(15 percent power). Time to boil in a 1000 watt oven is
20 seconds per ounce. Time to boil in a 600 watt oven is
about 35 seconds per ounce.
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion,
if using, 8 ounces green bell pepper.

If you want a smooth, soft texture/consistency, add the
carrot to the pan or bowl.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

Put all into a processor:
the cooked vegetables,
any raw vegetables,
1/4 cup sunflower seed,
2 tablespoons sugar,
1/8 teaspoon salt.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

If using, add beans or peanuts and mix.

Taste, if too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.

, moderately, salty;
mild to moderate sweeteness, onion flavor;
thick liquid or sauce consistency.






tomato Bell pepper onion cornflakes nut bean
tomato bell pepper onion cornflakes bean peanut

For two servings:
 1 tomato (3 ounces)
  or 1/2 cup stewed tomatoes
 1 onion
 1 red bell pepper cut into 3/8 inch pieces (about 1 cup after chopping)
 1/4 cup cooked kidney beans
 1 cup cornflakes, stir with rest of ingredients at least 
    10 minutes before eating, so they become softened and  
    more flavorful (one serving)
 1/4 c walnuts
   or 1/4 cup raw peanuts, boiled and drained
   or 2 tablespoons nut or seed butter
   or 1 tablespoon canola oil
 2 teaspoons sugar
 optional:  1 teaspoon lemon juice (1/4 t lemon juice for one portion)

If using microwave oven:
[
Put the onion and vegetable 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 6 minutes 40 seconds in a 1000 watt 
microwave oven, then 20 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
3 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

If using tomato, cut into 1/2 inch cubes.

Combine all and mix.

good flavor








Beets tomato onion beans
put in Beets and beans?

2 ounces fresh beet
4 ounces fresh tomato
4 ounces onion
1/4 cup raw soaked black eyed peas
  or 1/4 cup raw soaked lentils
1 tablespoon tahini
  or 1 tablespoon canola oil
1 teaspoon sugar, 
1/8 teaspoon salt

Cut the onion and beet into 1-inch or smaller pieces.

If using microwave oven:
[
Put the onion and beet 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 6 minutes 40 seconds in a 1000 watt 
microwave oven, then 20 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion,
2 ounces fresh beet,
1/4 cup black eyed peas,
  or 1/4 cup lentils.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

If using tomato, cut into 1/2 inch cubes.

Combine all and mix.

good








Sheperd's pie
makes 8 servings

3 cups mash potatoes
1 cup whole wheat flour
1/3 cup water (try 1/8, then 1/4 cup first)
salt to taste
2 onions
1 pound ground beef

Boil, cube and mash 4 or 5 potatoes.

Chop the onion into 1/4 inch pieces.

Put them in a microwaveable cup.

Heat on high 3 minutes until translucent.

Mix the mashed potatoes, flour, salt, water and onion.

Brown the ground beef in a skillet on medium heat. 

To finish in a microwave oven (see below for conventional oven):

Sread half the potato mixture in a greased 8-by-12-inch 
baking pan.

Spread the meat in a layer on top of the potatoes. 

Add the rest of the potato mixture in a layer on top 
of the meat. 

Bake at 375 degrees F. for 30 minutes.

To finish in microwave:
Spread half the potato mixture in a 2 quart microwaveable 
dish that has a cover.

Spread the meat in a layer on top of the potatoes. 

Add the rest of the potato mixture in a layer on top of the meat. 

Heat on high about 8 minutes.

Makes about 8 servings.

In the Middle East this dish is made using burghul (wheat 
that has been boiled, dried, and cracked) instead of flour.






Lamb with plums
makes 8 servings

2 pounds lamb or beef, cubed
1 onion
2 cups water
1 pound plums or raisins
3 tablespoons honey
   or 4 tablespoons sugar

Dice the onion.

In a stewing pan, combine the meat, onion and water. 

Cook on low for about 45 minutes or until tender.

Add the plums or raisins and sugar.

Cook another 5 minutes.

This dish is served in Morocco where it is seasoned with 
chopped cilantro, garlic, ginger, tarragon, cinnamon, salt, 
and pepper. In Morocco it is known as tajin fass.







Beans and onions

 1/2 cup canned garbanzo beans
   or 1/2 boiled, steamed, or canned beans
 1/2 onion, about 1/2 cup
 2 teaspoons flour  
 1/16 teaspoon (2 pinches) salt, omit salt if garbanzo can 
   label says salt is an ingredient
 optional:  1 to 2 teaspoons tomato sauce   

Chop the onion into 1/2 inch pieces.

Put the chopped onion into a microwaveable cup.

Cover the cup with a small saucer.

Heat on high for 2 minutes.

Drain the water from the beans and discard the water.

Put beans and onions into a food processor.

Process until finely chopped.

Transfer the bean paste to a mixing bowl.

Mix in the flour and salt.

Eat as is.








20111130b
sweet potato onion seed
For two to four servings:
4 ounces sweet potato
  or 4 ounces butternut squash  
  or 4 ounces acorn squash
  or 1 half cup soaked dried chestnut
3 to 4 ounces onion
3 tablespoons non roasted, no hulls sunflower seed
  or 1 half cup non roasted, 60 percent water sunflower seed pate
  or 2 tablespoons tahini
  or 1 tablespoon canola oil plus 2 tablespoons whole grain flour
1 half cup rolled oats
1 quarter teaspoon salt
2 tablespoons plus 2 teaspoons sugar

Remove peel from sweet potato to yield 4 ounces.

Cut the sweet potato into 1 inch pieces.

Cut 4 ounces onion into 1 pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
1 tablespoon water,
4 ounces onion,
4 ounces sweet potato.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 40 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 20 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Put all ingredients into a 2-cup processor and run until smooth, about 4 minutes.

Place the batter into a mixing and/or portion bowl.

Taste, if desired, add sweetener and salt.

Mildly sweet, starchy, onion flavored, salty, sweet potato flavored; slightly bitter; thick sauce or thin mash consistency 






Ground beef and onion with raw potatoes
Makes 4 servings

1 pound ground beef
4 onions
4 potatoes
4 tomatoes
   or 1/8 to 1/4 cup ketchup

Put the hamburger into a microwaveable container that has a lid.

Chop and flatten into a layer.

Chop the onion into 3/8 inch pieces and add it to the ground beef.

Remove peels from potatoes.

Chop the raw potatoes into 1 inch pieces.

Chop the potato pieces to a slaw consistency in a food processor.

Add the potato slaw to the ground beef mixture.

Cover and heat until onions are translucent (about 8 minutes
on high in a 1000 watt oven, then 4 minutes on low).

Allow it to cool for a few minutes.

Cut tomatoes into 3/8 inch or so cubes and add to
potato/onion/beef mixture.

Stir.









Beets with onion

1 15 ounce can of beets
1 onion 
1 teaspoon cornstarch or 1 tablespoon whole wheat flour.
optional:
 1 teaspoon lemon juice or vinegar
 1 teaspoon sugar

Drain off 1/3 cup of juice from the beets.

Set aside or discard the rest of the juice.

Dice the onion into 3/8 inch pieces.

Cook the diced onion in the 1/3 cup beet juice until translucent.

Stir in the cornstarch and cook until thickened.

Remove from heat and add all other ingredients.

Stir.

Taste.

If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add 1 tablespoon nut butter
or oil.




Green pepper cucumber and onion

1 green or red bell pepper (3 to 4 ounces)
   or 1/2 cup (1 cup shredded) raw beet
1 cucumber
   or summer squash
   or raw pumpkin about 1 cup
1 onion (3 to 4 ounces)
2 tablespoons nut or seed butter
  or 1 tablespoon canola or olive oil
2 teaspoons sugar
1/4 teaspoon salt

If using microwave oven:
[
Chop the onion and beet into 3/8 inch pieces.

If using, cut green bell pepper into 3/8 inch pieces.

Place the onion and beet into a microwaveable bowl.

If using, put green bell pepper into the bowl.

Heat for 3 to 5 minutes until onion is translucent.
]

If using cooktop:
[
Cut 4 ounces onion into 1 pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
1 tablespoon water,
4 ounces onion,
if using, 4 ounces beet,
if using, 4 ounces green bell pepper.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 40 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 20 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Remove half the peel of the cucumber.

Chop the red bell pepper and cucumber in a food processor
to a coarse slaw.

Combine and mix all ingredients.

Taste.

If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or oil.





Beet pumpkin onion seed

8 ounces raw beet 
8 ounces raw pumpkin 
4 ounces onion
1 quarter cup non roasted, no hull sunflower seed
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
1 tablespoon canola oil 
2 tablespoons sugar
sweetener to taste
1/4 teaspoon salt 

If using microwave oven:
[
Cut the onion, beet, and pumpkin into 3/8 inch pieces.

Place the vegetables into a microwaveable bowl.

Heat for 3 to 5 minutes until onion is translucent.
]

If using cooktop:
[
Cut 4 ounces onion into 1 pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
1 tablespoon water,
4 ounces onion,
if using, 4 ounces beet,
if using, 4 ounces green bell pepper.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 40 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 20 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Put all ingredients into a processor and run until smooth, about
4 to 5 minutes.

Taste.

If too bitter or bland, add 1 eighth teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add another tablespoon nut butter
or oil.











20081024c

Carrot onion cilantro grain seed bean
3 ounces carrot
2 ounces onion
1 ounce fresh cilantro
1 eighth cup soaked soybeans
  or 1 eighth cup boiled, steamed, or canned beans
2 tablespoons whole corn flour
3 tablespoons non roasted sunflower seeds
1 tablespoon flax meal
1 teaspoon oil
1 teaspoon sugar
2 pinches salt
10.2 ounces, 6.5 ounces water

Cut 3 ounces carrot and 2 ounces onion into 1 inch or smaller
pieces.

If using microwave oven:
[
Put into a deep microwaveable bowl:
3 tablespoons water,
3 ounces carrot,
2 ounces onion, and
if using, 1 eighth cup soaked beans.

Heat uncovered until boiling, then heat 20 minutes on low.
]

If using cooktop:
[
Cut 2 ounces onion into 1 pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
1 tablespoon water,
2 ounces onion,
3 ounces carrot.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 40 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 20 minutes, turn off heat, let cooker sit on
burner for 10 minutes.
]

Let the mixture cool several minutes.

Cut 1 ounce cilantro into 1 inch or smaller
pieces.

Add to a high speed processor:
the cooked carrot and onion,
cilantro, 
3 tablespoons sunflower seeds,
and 1 tablespoon water.

Blend until smooth.

Put the mixture into a microwaveable bowl and add:
2 tablespoons corn flour, 
1 tablespoon flax meal,
1 teaspoon oil, 
1 teaspoon sugar, and 
1 pinch salt.

Mix.

Taste.
If too bitter or bland, add 1 pinch salt.
If too bitter or sour, add 1 teaspoon sugar.
If too strong flavored, add another 2 teaspoons nut butter
or oil.

Place a 4 inch round casserole dish or similar container
at the center of a 9 inch glass pie pan.

Pour the batter around the casserole dish.

For a mash consistency, heat in a 1000 watt microwave
oven for 5 minutes.

To heat until firm, 8 minutes in a 1000
watt microwave.

----------------------------
Math: to heat to 50 percent water mash consistency
5 seconds to begin heating
10 seconds to heat dish
10.2 ounces X 20 seconds per ounce equals 204 seconds
1.4 ounces water to remove times 46 seconds per ounce equals 64 seconds.
Plus 64/60 times 12 seconds per minute equals 13 seconds to replace heat lost to air.
(assume vegetables are 90 percent water, 107 losses are
--------------------------------------


The onion and cilantro flavors are not individually
distinguishable, the two flavors combine to make an
enjoyable new flavor for when you can enjoy a new 
experience, mild carrot flavor. The new flavor is 
somewhat similar to carrot, somewhat similar to onion, 
somewhat similar to cilantro.
If heated to firm, chewy at edges.








20101025c (not tested)
mackerel apple onion

1 ounce mackerel
3 ounces mild flavored apple
  or 2 ounces sweet and tangy apple
4 ounces onion
1 tablespoon (.5 ounce) sugar
1 eighth teaspoon  salt 
total: 8.5 ounces, 6.1

Put 1 half cup water into a metal pan or pressure cooker.

Place a streaming rack into the pan or cooker.

Put into a 2-cup or so metal bowl:
4 ounces onion,
If using blender, add 1 eighth cup water.

Place the bowl into the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat for 20 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to 1 quarter, heat for 20 minutes, turn off
heat, let cooker sit on burner for 10 minutes.

When the onion has finished heating, set the pan in cold
water to cool for a couple of minutes.

Put all ingredients into a 2-cup or so food processor.

Run until smooth, about 4 to 5 minutes, if needed add water 
1 tablespoon at a time, just enough to get the mixture to 
circulate while processing.

Taste, add sugar if sour, add salt if bitter, add 
oil if too strong.

Either:
Eat the batter as is.

Or if a firmer consistency is desired:
Place a 3-inch diameter, round, glass or ceramic, casserole dish
or similar utensil at the center of an 8-inch glass piepan.

Pour spoon the batter into the space around the center utensil.

Heat in a microwave oven until thickened to 50 water, 
6 minutes 25 seconds in a 1000 watt oven.

---------------------------------
Math: to heat to a mash consistency
Plus 5 seconds for oven to begin heating.
Plus 30 seconds to heat dish.
To heat to boiling 8.5 ounces X 20 seconds/ounce = 128 seconds
Dry weight is total weight minus water 8.5-6.1=2.4 ounces.
Water to leave in is (1 part water/1 part dry weight) times dry weight 1X2.4=2.4 ounces.
Water to remove is total water - water left in 6.1-2.4=3.7 ounces.
To remove excess water 46 X 3.7 = 170 seconds.
To replace heat lost to air 170/60 X 14 = 40 seconds plus 40/60 X 14 = 10 for a total of 50 seconds.
---------------------------------










30100330a
mackerel apple rutabaga onion grain 

2 ounces apple
  or 2 ounces tomato
2 ounces canned mackerel
3 ounces rutabaga (this trial)
  or 2 ounces rutabaga plus 1 ounce carrot, leach carrot with rutabaga
  or 3 ounces beet root plus 2 ounces potato (not tested)
  or 3 ounces parsnip (does parsnip need leaching or just heating?)
  or 3 ounces turnip
  or 3 ounces radishes (not tested)
2 ounces onion
  or 2 ounces leek
1 tablespoon (.3 ounce) whole grain flour
1 tablespoon (.5 ounce) sugar 
1 packet aspartame sweetener
1 quarter teaspoon salt
2 ounces water, this is water left from cooking onion
total: 11.8 ounces, 9.2 ounces water
water includes:
1.8 ounces in apple
.8 ounces in mackerel
2.4 ounces in rutabaga
1.6 ounces in onion
2 ounces from boiling onion
2 ounces added water

9 ounces, 5.8 ounces water

Cut 3 ounces rutabaga every 1 quarter inch or less.
Put into a metal pan: the rutabaga pieces and 6 cups water.
Heat on full power on a cooktop until boiling, about 10 minutes, 
reduce heat to low and heat for 60 minutes (heating time can 
be 40 minutes if rutabaga is cut across the grain into 1 eighth inch slices).

While the rutabaga is leaching, put into a metal pan:
2 ounces onion and 3 eighths cup water.

Heat on a cooktop until boiling, cover, reduce heat to low, heat for 20 minutes.

When the onion has finished heating, set the pan in cold water to cool for a couple of minutes.

When the rutabaga has heated for 30 minutes, dump into a strainer, discard water.
Put all ingredients (including water used to boil onion) into a 2 cup or larger blender.
Run until smooth, about 4 minutes, if necessary, jar the batter into the path of the cutting blades by repeatedly lifting the blender 1 quarter inch and then dropping it down against the counter, or if necessary add 1 tablespoon water at a time, just enough to get mixture to flow while processing.

Batter can be eaten as is or heat into a thick pudding as below:
Either: 
(1. Put the batter into a serving bowl, warm, if desired, in a microwave oven, about 20 to 60 seconds in a 1000 watt oven, serve.)

Or:
(2: Place a 4 inch diameter round casserole dish or similar utensil at the center of an 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.
Place the piepan in a microwave oven.)

Or:
(3: Divide the batter equally into 4 4-inch diameter, 1 cup or larger bowls.
Place the bowls opposite each other across the center of a microwave oven.) 

Heat to thicken, 11 minutes 15 seconds in a 1000 watt microwave oven.
--------------------------------
Math: (needs work)
Add 5 seconds for oven to begin heating.
Plus 30 seconds to heat dishes.
Plus to raise to boiling: 11.8 ounces X 20 equals 236 seconds.
Dry weight is total weight minus water (11.8 ounces - 9.2 ounces) = 2.6 ounces.
Water to leave in is 50/50 X dry weight (50/50 X 2.6) = 2.6 ounces.
Water to remove is total water minus water left in (9.2 - 2.6) = 6.6 ounces.
Plus to remove excess water: 46 seconds per ounce X 6.6 ounces water = 304 seconds.
To replace heat lost to air during evaporation: 304/60 minutes times 16 seconds
per minute = 81 seconds plus 81/60 X 16 = 21 for a total of 102 seconds.
(assume vegetable is 90 percent water, carrot absorb 10 percent of their weight in water when boiled, beans absorb 125 percent water, if sunflower seeds are boiled, seeds absorb 50 percent their own weight in water when boiled = about .5 ounce.)
------------------------------
]

Has enough fiber and protein for an entire meal, to get enough calories add a small handful of blanched skinless peanuts, a quarter cup or so of boiled chestnuts, and 1 eighth cup popcorn.

If not heated to thicken:
good, but most people would likely consider it watery, makes a hught serving, about 15 ounces, 
has many tiny soft to tough particles, try heating to hicken to 50 percent water

If heated to thicken:
good, prominently sweet, tangy, mackerel flavored; moderately salty; mildly starchy, onion flavored;
mostly mashed potato consistency, chewy edge.





20100904a (not tested)
mackerel tomato onion bean

2 ounces tomato
  or 1 teaspoon ketchup
  or 2 ounces apple
2 ounces onion
1 ounce canned mackerel
1 quarter cup boiled or canned beans
  or 1 eighth cup dried blackeyed peas
  or 1 eighth cup skinless peanuts
1 eighth teaspoon salt (2 pinches if using salted canned beans)
1 eighth cup water
2 teaspoons sugar

Put 1 half cup water into a metal pan or pressure cooker.

Place a streaming rack into the pan or cooker.

Put into a 2-cup or so metal bowl:
2 ounces onion,
If using blender, add 1 eighth cup water.

Place the bowl into the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat for 20 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to 1 quarter, heat for 20 minutes, turn off
heat, let cooker sit on burner for 10 minutes.

When the onion has finished heating, set the pan in cold
water to cool for a couple of minutes.

Put all ingredients into a 2-cup or so food processor.

Run until smooth, about 4 to 5 minutes, if needed add water 
1 tablespoon at a time, just enough to get the mixture to 
circulate while processing.

Taste, add sugar if sour, add salt if bitter, add 
oil if too strong.


; prominently salty; moderately: bittersweet; mildly tangy,
tomato flavored; slightly mackerel flavored;  thick liquid consistency with some soft grainess/grittines from the tomato seeds and skin and mackerel.





20100904b (not tested)
mackerel tomato onion green bean seed

1 ounce canned mackerel
1 ounce tomato
2 ounces onion
2 ounces green bean (this trial)
  or 1 ounce cucumber, peel removed (see 20100831b)
  or 1 half ounce cucumber plus 1 half ounce lettuce (see 20100831b)
  or 1 ounce lettuce (see 20100831b)
3 tablespoons (1 ounce) non roasted no hull sunflower seed
1 tablespoon (1 ounce) sugar
aspartame sweetener to taste
1 eighth teaspoon plus 2 pinches salt
total: 7.5 ounces, 4.5 ounces water, assumes 1 ounce
of water is lost while heating onions/beans

Cut 2 ounces onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a streaming rack into the pan or cooker.

Put into a 2-cup or so metal bowl:
2 ounces onion,
2 ounces green bean,
If using blender, add 1 eighth cup water.

Place the bowl into the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat for 20 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to 1 quarter, heat for 20 minutes, turn off
heat, let cooker sit on burner for 10 minutes.

When the onion/bean/seed is done heating, set the pan
in cold water to cool for several minutes so heat
does not damage the processor.

Put all ingredients including water left from heating
onion/green bean, into a 2-cup or larger processor or blender.

Run until smooth, 4 to 6 minutes, if necessary, add water
1 tablespoon at a time, just enough to get adequate
circulation while the mixture is processing.

Taste, add sugar if sour, add salt if bitter, add 
oil if too strong and run to mix, about 20 seconds.

Either:
(1. Eat the batter as is.)

Or:
[
(2. Spread the batter 1 quarter inch thick on a plastic 
sheet on a food dryer heating tray.

Dry at 125 to 130 degrees F. until mash consistency, 
about 4 to 5 hours.
]

Or:
(3. Put batter into a microwaveable bowl.

Heat in a microwave oven until mash consistency, 
4 minutes 20 seconds in a 1000 watt oven.

Or:
(4: Place a 4 inch diameter round casserole dish or similar utensil at the center of an 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.
Place the piepan in a microwave oven.

Heat in a microwave oven until mash consistency, 
4 minutes 20 seconds in a 1000 watt oven.)

Or:
(5: Divide the batter equally into 4 4-inch diameter, 1 cup or larger bowls.
Place the bowls opposite each other across the center of a microwave oven.

Heat in a microwave oven until mash consistency, 
4 minutes 20 seconds in a 1000 watt oven.) 


------------------------------------------
Math:

Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To raise to boiling: 7.5 ounces X 20 seconds per ounce = 150 seconds.
Dry weight is total weight minus water: 7.5 ounces - 4.5 ounces = 3 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 1/1 X 3 = 3 ounces.
Water to remove is total water minus water left in (4.5 - 3) = 1.5 ounces.
Plus to remove excess water: 46 seconds per ounce X 1.5 ounces = 69 seconds.
Plus to replace heat lost to air while at boiling temperature:
 69/60 minutes times 12 seconds per minute = 14 seconds plus 
14/60 minutes X 12 = 3 seconds for a total of 17 seconds.

(assume vegetable is 80 percent water, mackerel is 40 percent water, 
losses are 12 seconds for each 1 minute at boiling temperature)
-----------------------------------

Spread the mash on pita bread, tortillas, or whole grain bread.

If desired, cut a torilla into six wedges.

Place a large spoonful of tomato bean on each wedge.

Makes enough for about 1 to 3 tortillas, 3 tortillas makes
a large meal.

Prominently: tangy, sweet; moderately: onion flavored, 
salty; mild: tomato flavor; 
slightly green bean flavored, mackerel flavored;  
if heated or dried, stiff mash consistency;





20100831b (not tested)
tomato onion lettuce seed
4 ounce tomato
4 ounces onion
2 ounce lettuce (this trial)
  or 4 ounce cucumber, peel removed
  or 2 ounces cucumber plus 1 ounce lettuce 
3 tablespoon (1 ounce) non roasted no hull sunflower seed
1 tablespoon (.5 ounce) sugar
sweetener to taste
1 eighth teaspoon plus 2 pinches salt
total: 11.5 ounces, 8.4 ounces water

Cut 4 ounces onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a streaming rack into the pan or cooker.

Put into a 2-cup or so metal bowl:
4 ounces onion.

Place the bowl into the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat for 20 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to 1 quarter, heat for 20 minutes, turn off
heat, let cooker sit on burner for 10 minutes.

When the onion is done heating, set the pan
in cold water to cool for several minutes so heat
does not damage the processor.

Put all ingredients including water left from heating
onion, into a 2-cup or larger processor or blender.

Run until smooth, 4 to 6 minutes, if necessary, add water
1 tablespoon at a time, just enough to get adequate
circulation while the mixture is processing.

Taste, add 1 packet sweetener if sour, add 2 pinches salt if 
bitter, add 2 teaspoons canola oil if too strong and run to mix, 
about 20 seconds.

Either:
(1. Eat the batter as is.)

Or:

(2. Spread the batter 1 quarter inch thick on a plastic sheet on a food dryer heating
tray.

Dry at 125 to 130 degrees F. until mash consistency, about 5 hours.)


Or:
(3. Put batter into a microwaveable bowl.

Heat in a microwave oven until mash consistency, 
9 minutes 20 seconds in a 1000 watt oven.

Or:
(4: Place a 4 inch diameter round casserole dish or similar utensil at the center of an 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.
Place the piepan in a microwave oven.

Heat in a microwave oven until mash consistency, 
9 minutes 20 seconds in a 1000 watt oven.)

Or:
(5: Divide the batter equally into 4 4-inch diameter, 1 cup or larger bowls.
Place the bowls opposite each other across the center of a microwave oven.

Heat in a microwave oven until mash consistency, 
9 minutes 20 seconds in a 1000 watt oven.) 

------------------------------------------
Math:
Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To raise to boiling: 11.5 ounces X 20 seconds per ounce = 230 seconds.
Dry weight is total weight minus water: 11.5 ounces - 8.4 ounces = 3.1 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 1/1 X 3.1 = 3.1 ounces.
Water to remove is total water minus water left in (8.4 - 3.1) = 5.3 ounces.
Plus to remove excess water: 46 seconds per ounce X 5.3 ounces = 244 seconds.
Plus to replace heat lost to air while at boiling temperature:
 244/60 minutes times 12 seconds per minute = 49 seconds plus 
49/60 minutes X 12 = 10 seconds for a total of 59 seconds.

(assume vegetable is
80 percent water, mackerel is 40 percent water, losses are 12 seconds for each 1 minute
at boiling temperature)
-----------------------------------
)
Spread the mash on pita bread, tortillas, or whole grain bread.

If desired, cut a torilla into six wedges.

Place a large spoonful of tomato bean on each wedge.

Makes enough for about 1 to 3 tortillas, 3 tortillas makes a large meal.

Pprominently: tangy; mildly to moderately onion flavored;
mildly: salty, sweet, tomato flavored; mash
consistency.





20100908a (not tested)
tomato onion pumpkin seed
tomato onion cucumber seed
Makes 2 servings.

2 ounces tomato
3 ounces onion
3 ounces mild pumpkin or acorn squash
  or 3 ounces cucumber, peel removed (see 20100831b)
3 tablespoons (1 ounce) non roasted no hull sunflower seed
1 tablespoon (.5 ounce) sugar
aspartame sweetener to taste
1 eighth teaspoon plus 2 pinches salt
total: 9.5 ounces, 6.6 ounces water, assumes 1 ounce
of water is lost while heating onions/beans

Cut 3 ounces onion into 1 quarter inch thick slices.

Remove peel from pumpkin to yield 3 ounces.

Cut pumpkin into 1 inch pieces.
Place a streaming rack into the pan or cooker.

Put into a 2-cup or so metal bowl:
4 ounces onion.

Place the bowl into the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat for 20 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to 1 quarter, heat for 20 minutes, turn off
heat, let cooker sit on burner for 10 minutes.

When the onion is done heating, set the pan
in cold water to cool for several minutes so heat
does not damage the processor.

Put all ingredients including water left from heating
onion, into a 2-cup or larger processor or blender.

Run until smooth, 4 to 6 minutes, if necessary, add water
1 tablespoon at a time, just enough to get adequate
circulation while the mixture is processing.

Taste, add 1 packet sweetener if sour, add 2 pinches salt if 
bitter, add 2 teaspoons canola oil if too strong and run to mix, 
about 20 seconds.

Either:
(1. Eat the batter as is.)

Or:

(2. Spread the batter 1 quarter inch thick on a plastic sheet on a food dryer heating
tray.

Dry at 125 to 130 degrees F. until mash consistency, about 5 hours.)

Or:
(3. Put batter into a microwaveable bowl.

Heat in a microwave oven until mash consistency, 
7 minutes in a 1000 watt oven.

Or:
(4: Place a 4 inch diameter round casserole dish or similar utensil at the center of an 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.
Place the piepan in a microwave oven.

Heat in a microwave oven until mash consistency, 
7 minutes in a 1000 watt oven.)

Or:
(5: Divide the batter equally into 4 4-inch diameter, 1 cup or larger bowls.
Place the bowls opposite each other across the center of a microwave oven.

Heat in a microwave oven until mash consistency, 
7 minutes in a 1000 watt oven.) 

------------------------------------------
Math:
Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To raise to boiling: 9.5 ounces X 20 seconds per ounce = 190 seconds.
Dry weight is total weight minus water: 9.5 ounces - 6.6 ounces = 2.9 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 1/1 X 2.9 = 2.9 ounces.
Water to remove is total water minus water left in (6.6 - 2.9) = 3.7 ounces.
Plus to remove excess water: 46 seconds per ounce X 3.7 ounces = 170 seconds.
Plus to replace heat lost to air while at boiling temperature:
 170/60 minutes times 12 seconds per minute = 34 seconds plus 
34/60 minutes X 12 = 7 seconds for a total of 41 seconds.

(assume vegetable is 80 percent water, mackerel is 40 percent water, 
losses are 12 seconds for each 1 minute at boiling temperature)
-----------------------------------
)
, prominently: tangy, sweet, salty; mild to moderately: onion flavored;
flavor tomato; 
If heated to thicken, stiff mash consistency;






20100123a (not tested)
potato onion bell pepper seed

4 ounces onions or leeks
4 ounces potato
4 ounces red bell pepper
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
1 tablespoon (.5 ounce) sugar
1 quarter teaspoon salt 
13.5 ounces, 9.6 ounces water

Peel the potato to yield 2 ounces.

Cut the potato into 1 inch pieces.

Cut onion into 1 inch pieces.

Remove core from bell pepper and cut into 1 inch pieces.

Place a streaming rack into the pan or cooker.

Put into a 2-cup or so metal bowl:
4 ounces onion,
4 ounces potato,
if using 4 ounces green bell pepper.

Place the bowl into the pan or cooker.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat for 30 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to 1 quarter, heat for 20 minutes, turn off
heat, let cooker sit on burner for 10 minutes.

When the onion/potato is done heating, set the pan
in cold water to cool for several minutes so heat
does not damage the processor.

Put all ingredients including water left from heating
onion, into a 2-cup or larger processor or blender.

Run until smooth, 4 to 6 minutes, if necessary, add water
1 tablespoon at a time, just enough to get adequate
circulation while the mixture is processing.

Taste, add 1 packet sweetener if sour, add 2 pinches salt if 
bitter, add 2 teaspoons canola oil if too strong and run to mix, 
about 20 seconds.

mild to moderate bell pepper flavor; mild: sweetness, tanginessonion flavor, saltiness; pudding consistency.







20110816d (not tested)
beet leaf onion seed

3 ounce onion
6 ounces beet leaf
3 tablespoons non roasted, no hulls sunflower seed
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 2 tablespoons nut or seed butter such as tahini
  or 1 tablespoon canola oil
2 teaspoons canola oil
  or 2 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons non roasted, 60 percent water sunflower seed pate
1 tablespoon sugar
sweetener to taste
1 quarter teaspoon salt

Put 6 ounces beet leafs and 2 quarts water into a 4 quart
or larger metal pan, do not use pressure cooker, beet
leafs tend to clog pressure release vent.

Heat on full until boiling, then reduce heat to low.

Heat 1 to 2 hours, turn off heat. (2 hours heat time is only
slightly less bitter than 1 hour heat time, 6 hours is
only slightly less bitter than 2 hours.)

Pour the greens/water into a strainer to eliminate water.

Cut 3 ounces onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
3 ounces onion
  or dried onion (plus water equal to 3 ounce fresh)
    (3 tablespoons of 1 quarter inch pieces).

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 60 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 45 minutes, turn off heat, let cooker sit on
burner for 5 minutes.

Allow cooker to sit on burner for 10 minutes with heat off.

Set pan in cold water to cool for a couple of minutes.

Optional:
[
Put into a 2-cup or so microwaveable bowl:
3 tablespoons sunflower seeds,
 if not using sunflower seed, 2 tablespoons grain flour 
   plus 1 tablespoon water,
1 tablespoon water.

Cover the bowl, heat in a microwave oven until boiling, 
45 seconds in a 1000 watt oven, reduce power to low, 
heat 3 minutes.
]

Put all ingredients into a 2-cup or so processor.

Run until smooth, about 4 to 5 minutes.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
 2 teaspoons canola oil.

For moderate sweetness, 1 tablespoon sugar. 
For prominent sweetness, 1 tablespoon plus 2 teaspoon sugar.
Mildly to moderately: onion flavored, 
beet leaf flavor; slightly to mildly sweet, bitter;
slightly astringent;
sauce or thick sauce consistency.







20130312 (not tested)
Kale onion seed

3 ounce onion
6 ounces kale
3 tablespoons non roasted, no hulls sunflower seed
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 2 tablespoons nut or seed butter such as tahini
  or 1 tablespoon canola oil
2 teaspoons canola oil
  or 2 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons non roasted, 60 percent water sunflower seed pate
1 tablespoon sugar
sweetener to taste
1 eighth teaspoon plus 1 pinch salt

Cut 6 ounces kale crosswise every 3/8 inch.

Put the leaf and 2 quarts water into a 4 quart
or larger metal pan, do not use pressure cooker, leaf
could clog pressure release vent.

Heat on full until boiling, then reduce heat to low.

Heat 1 hour, turn off heat. 

Pour the greens/water into a strainer to eliminate water.

Cut 3 ounces onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
3 ounces onion
  or dried onion (plus water equal to 3 ounce fresh)
    (3 tablespoons of 1 quarter inch pieces).

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 60 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 45 minutes, turn off heat, let cooker sit on
burner for 5 minutes.

Allow cooker to sit on burner for 10 minutes with heat off.

Set pan in cold water to cool for a couple of minutes.

Optional:
[
Put into a 2-cup or so microwaveable bowl:
3 tablespoons sunflower seeds,
 if not using sunflower seed, 2 tablespoons grain flour 
   plus 1 tablespoon water,
1 tablespoon water.

Cover the bowl, heat in a microwave oven until boiling, 
45 seconds in a 1000 watt oven, reduce power to low, 
heat 3 minutes.
]

Put all ingredients into a 2-cup or so processor.

Run until smooth, about 4 to 5 minutes.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
 2 teaspoons canola oil.

For mild to moderate sweetness, 1 tablespoon sugar. 
For prominent sweetness, 1 tablespoon plus 2 teaspoon sugar.
Mildly to moderately: onion flavored; 
mild kale flavor; slightly to mildly bitter;
sauce or thick sauce consistency.




20130313 (not tested)
Tomato kale onion

3 ounces tomato
3 ounce onion
6 ounces kale
3 tablespoons non roasted, no hulls sunflower seed
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 2 tablespoons nut or seed butter such as tahini
  or 1 tablespoon canola oil
2 teaspoons canola oil
  or 2 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons non roasted, 60 percent water sunflower seed pate
1 1/2 tablespoon sugar
sweetener to taste
1 eighth teaspoon plus 2 pinches salt

Cut 6 ounces kale crosswise every 3/8 inch.

Put the leaf and 2 quarts water into a 4 quart
or larger metal pan, do not use pressure cooker, leaf
could clog pressure release vent.

Heat on full until boiling, then reduce heat to low.

Heat 1 hour, turn off heat. 

Pour the greens/water into a strainer to eliminate water.

Cut 3 ounces onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
3 ounces onion
  or dried onion (plus water equal to 3 ounce fresh)
    (3 tablespoons of 1 quarter inch pieces).

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 60 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 45 minutes, turn off heat, let cooker sit on
burner for 5 minutes.

Allow cooker to sit on burner for 10 minutes with heat off.

Set pan in cold water to cool for a couple of minutes.

Optional:
[
Put into a 2-cup or so microwaveable bowl:
3 tablespoons sunflower seeds,
 if not using sunflower seed, 2 tablespoons grain flour 
   plus 1 tablespoon water,
1 tablespoon water.

Cover the bowl, heat in a microwave oven until boiling, 
45 seconds in a 1000 watt oven, reduce power to low, 
heat 3 minutes.
]

Put all ingredients into a 2-cup or so processor.

Run until smooth, about 4 to 5 minutes.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
 2 teaspoons canola oil.

For mild to moderate sweetness, 1 tablespoon sugar. 
For prominent sweetness, 1 tablespoon plus 2 teaspoon sugar.
Mildly to moderately: onion flavored; 
mild kale flavor; slightly to mildly bitter;
sauce or thick sauce consistency.
 
This produces intestinal gas. I suppose it's mostly the onion and kale. 
It might be prudent to limit eating this to those times
when gas won't be bothersome. 






20130309
Kale kidney beans onion tomato tahini flour

2 tablespoons tahini 
1/4 cup soaked kidney beans
4 ounces onion
6 ounces fresh tomato
2 ounces kale
1/4 cup whole wheat flour
1 tablespoon sugar
1/8 teaspoon plus 2 pinches salt

Chop the onion into 3/8 inch pieces.

Cut the kale crosswise every 1/2 inch or so.

Put the kidney beans, onion, kale, and 1 tablespoon water
into a 2-cup microwaveable bowl.

Cover the bowl with a small saucer.

Heat in a microwave until boiling (about 2 minutes 40 seconds
in a 1000 watt microwave) then heat 6 minutes on low.

If the tahini is too thick to mix easily, stir just enough canola
 oil with the tahini to thin the tahini enough to making mixing easy.

Either chop the kale into 1/4 inch pieces  or process the greens 
into a coarse slaw.

Cut the tomato into 1/2 inch pieces.

Combine all in a mixing and/or portion bowl and mix.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
 2 teaspoons canola oil.

good

Makes 2 large servings or 1 meal sized serving








20070811 (not tested)

Swiss chard onion on the side
 1 (4 ounces) medium onion 
 4 cups (4 ounces) Swiss chard cut crosswise every 3/8 inch
 3 tablespoons non roasted, no hulls sunflower seed
   or 1/4 cup non roasted, 60 percent water nut or seed pate
   or 2 tablespoons nut or seed butter such as tahini
   or 1 tablespoon canola oil 
 1 teaspoon lemon juice
 1/8 teaspoon salt
   or 1/4 teaspoon soy sauce
 1 tablespoon sugar

Cut 4 ounces swiss chard every 3 eighths inch.

Put the greens and 5 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 40 minutes.

Remove water from the greens by first pouring into a strainer.

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

Use a bowl that is about the same size and shape as the strainer to press the water out of the greens.)
Squeeze the greens in your hand to remove the water.

Yield is 2 ounces or so greens.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
4 ounces onion
  or dried onion (plus water equal to 3 ounce fresh)
    (1 quarter cup of 1 quarter inch pieces).

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 60 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 45 minutes, turn off heat, let cooker sit on
burner for 5 minutes.

Allow cooker to sit on burner for 10 minutes with heat off.

Set pan in cold water to cool for a couple of minutes.

Optional:
[
Put into a 2-cup or so microwaveable bowl:
3 tablespoons sunflower seeds,
 if not using sunflower seed, 2 tablespoons grain flour 
   plus 1 tablespoon water,
1 tablespoon water.

Cover the bowl, heat in a microwave oven until boiling, 
45 seconds in a 1000 watt oven, reduce power to low, 
heat 3 minutes.
]

Put all ingredients into a 2-cup or so processor.

Run until smooth, about 4 to 5 minutes.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
 2 teaspoons canola oil.

For mild to moderate sweetness, 1 tablespoon sugar. 
For prominent sweetness, 1 tablespoon plus 2 teaspoon sugar.
Mildly to moderately: onion flavored; 
mild kale flavor; slightly to mildly bitter;
sauce or thick sauce consistency.
Reminds me of liver and onions






20080105 (not tested)
Mackerel swiss chard onions

Swiss chard onion on the side
 1 ounce canned mackerel
   or 1 ounce cow's liver
 1 (4 ounces) medium onion 
 4 cups (4 ounces) Swiss chard cut crosswise every 3/8 inch
   or 1/8 cup swiss chard powder
 3 tablespoons non roasted, no hulls sunflower seed
   or 1/4 cup non roasted, 60 percent water nut or seed pate
   or 2 tablespoons nut or seed butter such as tahini
   or 1 tablespoon canola oil 
 1 teaspoon lemon juice
 1/8 teaspoon salt
   or 1/4 teaspoon soy sauce
 1 tablespoon sugar

If using fresh swiss chard:
[
Cut 4 ounces swiss chard every 3 eighths inch.

Put the greens and 5 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 40 minutes.

Remove water from the greens by first pouring into a strainer.

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

Use a bowl that is about the same size and shape as the strainer to press the water out of the greens.)
Squeeze the greens in your hand to remove the water.
]

If using swiss chard powder:
[
Put 1/8 cup swiss chard powder and 3/4 cup water into a 
microwaveable bowl with sides 3 or 4 inches higher than 
the greens/water mixture.

Heat until boiling, about 2 minutes in a 1000 watt oven, 
watch for boil over the last 30 seconds.

Strain away the liquid with a very fine strainer, 40 wires 
per inch is best, a coarser strainer will lose more fine 
particles.

Or use a coffee press to remove the water.

If using a strainer:
Press out most of the remaining water from the puree in the 
strainer using a bowl about the same size and shape as the 
strainer.

Or put the puree onto a coffee filter paper.

Gently squeeze out most of the water.
]

Yield is 2 ounces or so greens.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
4 ounces onion
  or dried onion (plus water equal to 3 ounce fresh)
    (1 quarter cup of 1 quarter inch pieces).

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 60 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 45 minutes, turn off heat, let cooker sit on
burner for 5 minutes.

Allow cooker to sit on burner for 10 minutes with heat off.

Set pan in cold water to cool for a couple of minutes.

Optional:
[
Put into a 2-cup or so microwaveable bowl:
3 tablespoons sunflower seeds,
 if not using sunflower seed, 2 tablespoons grain flour 
   plus 1 tablespoon water,
1 tablespoon water.

Cover the bowl, heat in a microwave oven until boiling, 
45 seconds in a 1000 watt oven, reduce power to low, 
heat 3 minutes.
]

Put all ingredients into a 2-cup or so processor.

Run until smooth, about 4 to 5 minutes.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
 2 teaspoons canola oil.

For mild to moderate sweetness, 1 tablespoon sugar. 
For prominent sweetness, 1 tablespoon plus 2 teaspoon sugar.
Mildly to moderately: onion flavored; 
mild kale flavor; slightly to mildly bitter;
sauce or thick sauce consistency.
Reminds me of liver and onions










20080510
Mackerel onions flax bran

2 onions (8 ounces total)
2 ounces canned mackerel
   or 2 ounce raw cow's liver
1/2 cup soaked corn kernels, steamed or boiled 5 minutes 
  or 1/4 cup whole wheat flour
  or 1/2 cup flax meal
2 tablespoons fine ground wheat bran
3 tablespoons non roasted, no hulls sunflower seed
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 2 tablespoons nut or seed butter such as tahini
  or 1 tablespoon canola oil
12.4 ounces, 8.1 ounces water

If using cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
8 ounces onion
  or dried onion (plus water equal to 3 ounce fresh)
    (1 half cup of 1 quarter inch pieces).

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 60 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 45 minutes, turn off heat, let cooker sit on
burner for 5 minutes.

Allow cooker to sit on burner for 10 minutes with heat off.

Set pan in cold water to cool for a couple of minutes.
]

If using microwave oven:
[
Cut 8 ounces onion into 1 inch pieces.

Put the onion and 1/8 cup water into a processor.

Process the onion into a slurry, about 2 minutes.

Put the onion slurry into a 1 quart microwaveable bowl.

Heat uncovered until fully boiling, about 
3 minutes 40 seconds, watch for boil over last 30 seconds.
Cover and heat 20 minutes on low (15 percent power).

Uncover and allow to cool for several minutes.
]

Optional:
[
Put into a 2-cup or so microwaveable bowl:
3 tablespoons sunflower seeds,
 if not using sunflower seed, 2 tablespoons grain flour 
   plus 1 tablespoon water,
1 tablespoon water.

Cover the bowl, heat in a microwave oven until boiling, 
45 seconds in a 1000 watt oven, reduce power to low, 
heat 3 minutes.
]

Put all ingredients except grain flour and flax meal
into a 2-cup or so processor.

Run until smooth, about 4 to 5 minutes.

If using, add the grain flour or flax meal and run
to mix, about 30 seconds.

If mixture is thinner than toothpaste, add enough flax 
to thicken to toothpaste stiffness.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
2 teaspoons canola oil.

Either:
(1: Place a 4-inch diameter round casserole dish or similar utensil 
at the center of an 9-inch diameter glass piepan.

Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.)

Or:
(3: Divide the batter equally into 3 4-inch diameter, 1 cup or 
larger bowls.

Space the bowls equally around the center of a microwave oven.) 

Heat in a 1000 watt microwave oven until firm, about
10 minutes, 11 minutes 10 seconds calculated.

---------------------------------------
Math:
To heat dishes, 20 seconds.
To heat to boiling, 12.4 ounces X 20 = 248 seconds.
Dry weight is total weight minus water, 12.4 - 8.1 = 4.3 ounces.
Water to leave in is (25 percent water/75 percent dry weight) X dry weight = 1/3 X 4.3 = 1.4 ounces. 
Water to remove is total water - water left in, 8.1 - 1.4 = 6.7 ounces. 
to remove excess water, 60 seconds per ounce X 6.7 ounces liquid 402 seconds.
---------------------------------------

Let the cake cool and firm for a few minutes.

Of cake is soggy or soft, heat another 1 to 2 minutes
depending on moisture level.

Best when moisture level makes cake borderline too dry.









Raw mustard greens onions flour
(not tested)

6 ounces onion
6 ounces mustard greens
1/4 cup non roasted, no hulls sunflower seed
  or 1/2 cup non roasted, 60 percent water nut or seed pate
  or 3 tablespoons nut or seed butter such as tahini
  or 1 tablespoon plus 1 teaspoon canola oil
2 teaspoons canola oil
  or 2 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons non roasted, 60 percent water sunflower seed pate
1 1/2 tablespoon sugar
sweetener to taste
1/8 teaspoon plus 2 pinches salt

Put 6 ounces mustard greens and 2 quarts water into a 4 quart
or larger metal pan, do not use pressure cooker, 
leafs tend to clog pressure release vent.

Heat on full until boiling, then reduce heat to low.

Heat 1 to 2 hours, turn off heat. (2 hours heat time is only
slightly less bitter than 1 hour heat time, 6 hours is
only slightly less bitter than 2 hours.)

Pour the greens/water into a strainer to eliminate water.

Cut 3 ounces onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
6 ounces onion
  or dried onion (plus water equal to 3 ounce fresh)
    (3/8 cup of 1 quarter inch pieces).

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 60 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 45 minutes, turn off heat, let cooker sit on
burner for 5 minutes.

Allow cooker to sit on burner for 10 minutes with heat off.

Set pan in cold water to cool for a couple of minutes.

Optional:
[
Put into a 2-cup or so microwaveable bowl:
1/4 cup sunflower seeds,
 if not using sunflower seed, 2 tablespoons grain flour 
   plus 1 tablespoon water,
2 tablespoons water.

Cover the bowl, heat in a microwave oven until boiling, 
60 seconds in a 1000 watt oven, reduce power to low, 
heat 3 minutes.
]

Put all ingredients into a 2-cup or so processor.

Run until smooth, about 4 to 5 minutes.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
 2 teaspoons canola oil.

For moderate sweetness, 1 tablespoon sugar. 
For prominent sweetness, 1 tablespoon plus 2 teaspoon sugar.
Mildly to moderately: onion flavored; 
mild mustard green flavor; slightly to mildly sweet, bitter;
slightly biting;
sauce or thick sauce consistency.





Mustard greens onion tomato seed
(not tested)

4 ounces tomato
6 ounces onion
6 ounces fresh mustard greens
1/4 cup non roasted, no hulls sunflower seed
  or 1/2 cup non roasted, 60 percent water nut or seed pate
  or 3 tablespoons nut or seed butter such as tahini
  or 1 tablespoon plus 1 teaspoon canola oil
2 teaspoons canola oil
  or 2 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons non roasted, 60 percent water sunflower seed pate
2 tablespoons sugar
sweetener to taste
1/4 teaspoon salt

Put 6 ounces mustard greens and 2 quarts water into a 4 quart
or larger metal pan, do not use pressure cooker, 
leafs tend to clog pressure release vent.

Heat on full until boiling, then reduce heat to low.

Heat 1 to 2 hours, turn off heat. (2 hours heat time is only
slightly less bitter than 1 hour heat time, 6 hours is
only slightly less bitter than 2 hours.)

Pour the greens/water into a strainer to eliminate water.

Cut 3 ounces onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
6 ounces onion
  or dried onion (plus water equal to 3 ounce fresh)
    (3/8 cup of 1 quarter inch pieces).

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 60 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 45 minutes, turn off heat, let cooker sit on
burner for 5 minutes.

Allow cooker to sit on burner for 10 minutes with heat off.

Set pan in cold water to cool for a couple of minutes.

Optional:
[
Put into a 2-cup or so microwaveable bowl:
1/4 cup sunflower seeds,
 if not using sunflower seed, 2 tablespoons grain flour 
   plus 1 tablespoon water,
2 tablespoons water.

Cover the bowl, heat in a microwave oven until boiling, 
60 seconds in a 1000 watt oven, reduce power to low, 
heat 3 minutes.
]

Put all ingredients into a 2-cup or so processor.

Run until smooth, about 4 to 5 minutes.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 packet sweetener or 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter or
 2 teaspoons canola oil.

For moderate sweetness, 2 tablespoons sugar. 
For prominent sweetness, 2 tablespoons plus 2 teaspoon sugar.
Mildly to moderately: onion flavored; 
mild mustard green flavor; 
slightly to mildly sweet, tomato flavored, bitter;
slightly biting;
sauce consistency.




Tomato sauce canned greens onions beans
Makes about 3 servings

1 cup canned mustard greens, drained
1 onion diced, blanched until translucent, about 4 ounces
1/4 cup tomato sauce
1 tablespoon oil
1 tablespoon sugar
1/8 teaspoon salt (1/32 teaspoon)
optional:
1/2 cup canned garbanzo beans

If too strong, add 2 tablespoons nut or seed butter
or 1 tablespoon canola oil





carrot onion seed (not tested)

3 carrots, about 16 ounces
2 onions, about 8 ounces
1/3 cup raw sunflower seeds
 or 3 tablespoons canola oil
2 tablespoons sugar
1/4 teaspoon salt

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces onion,
if a very smooth consistency is desired, add 16 ounces
carrot to the bowl, else leave the carrots raw.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 tablespoon canola oil.








Lentils onion egg loaf

1/4 cup lentils
1/2 onion (about 1/3 cup)
1 egg
1 tablespoon of whole wheat flour

Soak the lentils in water for 24 hours.

Cut the onion into pieces that can be handled by your 
food processor.

Add all the ingredients to the food processor.

Process to a fine slaw consistency.

Tranfer the mixture to a microwaveable container 
with a cover.

Mix in the whole wheat flour.

Heat until all areas of the loaf is firm, 
about 2 minutes, reduce power to low,
heat 3 minutes.

Eat as is or top each serving with a tablespoon 
of tomato sauce.





20111120b
onion grain or seed
8 ounces onion
3 tablespoons sunflower seed
  or 1 tablespoon grain flour plus 1 tablespoon canola oil
1 quarter teaspoon salt
1 tablespoon sugar

Cut onion into slices 3 eighths inch or so thick.

Place onion and 1 tablespoon water into a 1-cup metal bowl.

Put into a metal pan or pressure cooker:
1 half cup water and a steaming rack.

Place the metal bowl onto the steaming rack.

If using a metal pan, heat until boiling, reduce heat to
low, cover, heat 30 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to low, heat 20 minutes, turn off heat,
let cooker sit on burner for 10 minutes.

Place 3 tablespoons sunflower seed or 1 tablespoon whole
grain flour into a microwaveable bowl, add 1 tablespoon
water, cover, heat until boiling in a microwave oven, 
then if using sunflower seed heat 3 minutes on low.

Put all ingredients into a 1-cup processor and run
until smooth, about 4 minutes.

Moderate onion flavor, saltiness; mildly sweet;
slightly bitter/biting; 
pudding consistency with tiny bits of sunflower seed and onion.



20111122a (not tested)

onion
16 ounces onion
1 quarter cup sunflower seed
  or 3 tablespoons nut or seed butter
  or 2 tablespoons grain flour plus 1 tablespoon canola oil
  or 2 tablespoons canola oil
1/2 teaspoon salt
2 tablespoons sugar

Cut onion into 1-inch pieces.

Place onion a metal pan or metal bowl.

Put into a metal pan or pressure cooker:
1 half cup water and a steaming rack.

Place the pan or bowl of onions onto the steaming rack.

If using a metal pan, heat until boiling, reduce heat to
low, cover, heat 30 to 40 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to low, heat 20 minutes, turn off heat,
let cooker sit on burner for 10 minutes.

If using grain flour:
Place 2 tablespoon 2 tablespoons whole
grain flouer into a microwaveable bowl, 
add 2 tablespoons water and mix, cover, 
heat until boiling hot in a microwave oven.

Put all ingredients into a processor and run
until smooth, about 4 to 5 minutes.

Moderate onion flavor; mild to moderate saltiness; 
mildly sweet;
slightly bitter/biting; pudding consistency.







Winter salad

1 small cabbage leaf, 1 1/2 ounces
1/3 of a carrot, 1 1/2 ounces
1/8 cup raw beet, 1 ounce
  or 1/4 cup canned beet
1 small raw potato about 2 ounces
1/2 onion about 2 ounces
1 tablespoon canola or olive oil
optional:
about 2 teaspoons of crushed dry basil softened
by soaking in 2 teaspoons of water
or 1/8 cup basil pesto
1/8 teaspoon salt
2 teaspoons sugar

Cut the onion, beet, and potato into 3/8 inch pieces.

Put the pieces into a microwaveable bowl and cover.

Heat the vegetables in a microwave oven for 2 minutes
on full power, reduce heat to low, heat 4 minutes until 
the onion is translucent.

Chop, grate, or process the cabbage and
rate the carrot or process into a slaw.

Combine and mix all ingredients.

If too bitter or bland, add 1 or 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add a teaspoon nut butter
or 1 teaspoon canola oil.
If still too bitter, add 1 teaspoon vinegar and
1 teaspoon sugar.




Egg onion spinach
1 egg
1 onion, about 4 ounces
2/3 cup chopped fresh spinach (about 1 cup before chopping, 
   1/3 chop after processing to a slaw, maybe 3 ounces)
  or 2/3 cup canned collard greens
  or 2/3 cup other canned greens


Put egg into microwaveble bowl. 

Beat the egg until mostly uniform.

Chop the onion into 3/8 inch pieces. 

Dump the onion into the egg and stir.

In a 1000 watt oven, heat 3 minutes covered, 
reduce heat to low, heat 3 minutes.
For a 600 watt oven, heat 5 minutes covered,
reduce heat to low, heat 3 minutes.

Allow to cool for 5 or 10 minutes.

Process the spinach into a slaw or cut into small pieces.

Mix all ingredients. 




Tofu onion nut peanut
Tofu onion seed peanut
Makes 4 servings

8 ounces tofu
2 onions about 8 ounces total
1/2 cup walnuts
  or slivered almonds
  or 1/3 cup sunflower seeds
1/2 cup raw, boiled, or roasted peanuts
optional:
1 tablespoon wheat gluten plus 1 teaspoon canola or olive oil
1/2 cup rolled oats, raw or cooked

If using a microwave oven:
[
Cut the onion into 3/8 inch pieces.

Put the onion into a microwaveable bowl.

In a 1000 watt oven, heat 3 minutes covered, 
reduce heat to low, heat 4 minutes.
For a 600 watt oven, heat 5 minutes covered,
reduce heat to low, heat 4 minutes.
]

If using a cooktop:
[
Cut onion into 1-inch pieces.

Place onion a metal pan or metal bowl.

Put into a metal pan or pressure cooker:
1 half cup water and a steaming rack.

Place the pan or bowl of onions onto the steaming rack.

If using a metal pan, heat until boiling, reduce heat to
low, cover, heat 30 to 40 minutes.

If using a pressure cooker, heat until full pressure,
reduce heat to low, heat 20 minutes, turn off heat,
let cooker sit on burner for 10 minutes.
]

Cut the tofu into 1/2 inch cubes.

Chop the walnuts.

If using sunflower seeds and raw or roasted peanuts:
[
Put the sunflower seeds and peanuts into a food processor.

Run the processor until the sunflower seeds and peanuts 
are in small crumbs.
]

Combine all ingredients.

If too bitter or bland, add 1 or 2 pinches salt and
1 teaspoon sugar.
If too strong flavored, add 2 teaspoons nut butter
or 2 teaspoons canola oil.

Good if you can enjoy mild flavors.







Swiss chard onion cheese

8 ounces swiss chard
1 onion about 4 ounces
1 tablespoon parmesan cheese
  or 1 cu. in. process cheese

Cut 8 ounces swiss chard every 3 eighths inch.

Put the greens and 8 cups water into a metal pan and heat on a cooktop
until boiling, about 10 minutes.

Press the greens down into the water.

Heat on low for 40 minutes.

Remove water from the greens by first pouring into a strainer.

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Squeeze the greens in your hand to remove  water.

Yield is 6 ounces or so greens.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.

If using processed cheese, cut it into 1/4 inch pieces.

Put the pieces into a large dish that has a lid.

The dish should be large enough to hold all the ingredients.

Add 1 teaspoon of oil to the cheese.

Put the lid on the dish and heat in a microwave oven 
for 1 minute.

Stir.

Put the onion and swiss chard into a food processor.

Process into desired texture.

If using process cheese, add the slaw to the cheese mixture 
and toss.

If using parmesan cheese add it now and toss.






20130313 (not tested)
Swiss chard onion tomato seeds
8 ounces Swiss chard stems
4 ounces onion
4 ounces tomato
1 quarter cup sunflower seed
  or 1/4 cup pumpkin seeds
  or 3 tablespoons nut or seed butter
  or 2 tablespoons grain flour plus 1 tablespoon canola oil
  or 2 tablespoons canola oil
1/4 teaspoon salt
2 tablespoons sugar

Cut 8 ounces swiss chard every 3 eighths inch.

Put the greens and 8 cups water into a metal pan and heat on a cooktop
until boiling, about 10 minutes.

Press the greens down into the water.

Heat on low for 40 minutes.

Remove water from the greens by first pouring into a strainer.

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Squeeze the greens in your hand to remove  water.

Yield is 6 ounces or so greens.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.

Put the hot container in a pan of cold water to cool for about 5 minutes.

Or for faster cooling time, transfer the hot mixture to a metal bowl.
Set the metal bowl in a pan of cold water to cool for a few minutes.

Put all ingredients in a food processor.

Run until desired smoothness is obtained, perhaps 4 minutes.

Taste.
If too bitter or bland, add 1 eighth teaspoon salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add 2 teaspoons nut butter
or canola oil.







Tomato sauce onion seed bean
Tomato onion seed bean

2 cups beans, soaked and steamed
  or 16 ounces canned beans
1 cup tomato sauce
1 onion about 4 ounces
1 quarter cup sunflower seed
  or 1/4 cup pumpkin seeds
  or 3 tablespoons nut or seed butter
  or 2 tablespoons grain flour plus 1 tablespoon canola oil
  or 2 tablespoons canola oil
2 tablespoons sugar
3/8 teaspoon salt

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.

Put the hot container in a pan of cold water to cool for about 5 minutes.

Or for faster cooling time, transfer the hot mixture to a metal bowl.
Set the metal bowl in a pan of cold water to cool for a few minutes.

Put all ingredients in a food processor.

Run until desired smoothness is obtained, perhaps 4 minutes.

Taste.
If too bitter or bland, add 1 eighth teaspoon salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add 2 teaspoons nut butter
or canola oil.

Mix all ingredients.

Microwave 3 minutes.

Turn 1/2 turn.

Microwave 3 minutes more.











Onion seed bean
Onion seed kidney bean

1 cup kidney beans
1 onion
3 tablespoons non roasted, no hulls sunflower seed
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 2 tablespoons nut or seed butter such as tahini
  or 1 tablespoon canola oil
3/8 teaspoon salt
optional: if available top with 1/4 fresh tomato, chopped 
into 3/8 inch pieces.

Soak the kidney beans in water for 24 hours.

Drain the beans.

Put the kidney beans into a food processor along with 
1/4 cup water.

Run until pieces are the size of a fine cole slaw.

Chop the onion into 3/8 inch pieces.

Heat the beans and onion in a small covered container 
in a microwave oven until boiling. Reduce heat to low, heat for 
and additional 6 minutes.

Combine all ingredients.

Taste, if too bitter add 2 pinches salt, if too sour
add 2 teaspoons sugar, if too strong and 2 teaspoons
nut butter or canola oil.




Carrot onion broccoli

 1/2 carrot, 2 to 3 ounces
 1/2 onion, about 2 ounces
 1/2 cup broccoli, 3 ounces
 3 tablespoons non roasted, no hulls sunflower seed
   or 1/4 cup non roasted, 60 percent water nut or seed pate
   or 2 tablespoons nut or seed butter such as tahini
   or 1 tablespoon canola oil
 1 tablespoon sugar
 1/8 teaspoon salt
  or 1/4 teaspoon soy sauce

optional: 1 cup cooked brown rice

Chop the onion into 3/8 inch pieces.

Place the chopped onion in a cup.
Cover, heat in a microwave oven until boiling hot, 
about 2 minutes.

Chop the carrots to a slaw consistency in a food processor.

Chop the broccoli and tofu into 3/8 inch pieces.

Combine all ingredients and toss.

Taste, if too bitter add 2 pinches salt, if too sour
add 2 teaspoons sugar, if too strong and 2 teaspoons
nut butter or canola oil. If still too bitter, add
1 tablespoon vinegar and 1 teaspoon sugar.

Makes 2 servings.









Liver onions beans

1/4 pound liver
1 onion about 4 ounces
1/4 cup cooked kidney beans
   or 1/8 cup dry kidney beans
   or 1/8 cup raisins
1/8 teaspoon salt
1/4 cup water
optional:
4 ounces raw potato, peel removed, cut into 1 inch pieces

If using dry beans, place them in a glass jar filling jar less than
half full. 

Pour in water filling jar to twice the height as the beans.

Let beans soak for 24 hours.

Cut the onion into 1 inch pieces.

For more processing time but less prep time:
[
Put all ingredients into a processor and run until smooth,
about 4 minutes.

Put the mixture into a microwaveable dish that has a cover.

Place the lid on the dish.

Heat until boiling hot, 4 minutes and 30 seconds in a 1000
watt microwave if not using potatoes, 5 minutes 50 seconds
with potatoes; heat another 2 minutes to reduce water,
reduce heat to low, heat 6 minutes to reduce sharpness of
onion.
]


For more cooking time, less processor time, more prep time:
[ 
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces liver,
4 ounces onion,
1 quarter cup soaked beans. 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.
]

Taste, if too bitter add 2 pinches salt, if too sour
add 2 teaspoons sugar, if too strong and 2 teaspoons
nut butter or canola oil.








20071125
20071027
Liver onions chestnuts

2 ounces liver
1 small onion, about 4 ounces
8 medium chestnuts (2-1/2 ounces)
2 pinches salt

If using dried chestnuts soak in enough water to cover
for 24 hours.

Remove outer dry or tough layers from onion.

Cut off any tough area at stem or root end.

Cut 8 ounces onion into 1 inch pieces.


Cut the chestnuts in half.

Put the chestnuts into a microwaveable container along with 
1/4 cup water.

Heat 1 minute.

Drain away the water and remove and discard the shells and 
the skin that covers the chestnut kernels.

If using microwave oven:
[
Put the liver, onion, chestnut, and 2 tablespoons water 
into a 1 quart microwaveable bowl.

Heat uncovered until fully boiling, about 
3 minutes 20 seconds, watch for boil over last 30 seconds.

Cover and heat 20 minutes on low (15 percent power).

Uncover and allow to cool for several minutes.
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
2 ounces liver,
4 ounces onion,
8 medium chestnuts.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.
]

Put the hot container in a pan of cold water to cool.

To speed cooling, transfer the hot mixture to a metal pan and
set the metal pan in cold water.

After the liver and onions have cooled for a minute or two
place all ingredients into a processor and run until smooth,
about 4 minutes.






Onion mushroom seed (not tested)
Onion mushrooms sunflower seeds
Makes 2 servings.

1 onion about 4 ounces
1 cup mushrooms about 4 ounces
1/4 cup sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
1 eighth teaspoon salt

Cut the onion and mushrooms into 1 inch pieces.

If using microwave oven:
[
Put into a 1 quart microwaveable bowl:
2 tablespoons water,
4 ounces onion,
1 cup mushroom pieces.

Heat uncovered until fully boiling, about 
3 minutes 30 seconds, watch for boil over last 30 seconds.

Cover and heat 20 minutes on low (15 percent power).

Uncover and allow to cool for several minutes.
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion,
1 cup mushroom pieces.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.
]

Put the hot container in a pan of cold water to cool.

To speed cooling, transfer the hot mixture to a metal pan and
set the metal pan in cold water.

After the mushroom and onions have cooled for a minute or two
place all ingredients into a processor and run until smooth,
about 4 to 5 minutes.

Taste, if too bitter add 2 pinches salt, if too sour
add 2 teaspoons sugar, if too strong and 2 teaspoons
nut butter or canola oil.




parsley onion
onion parsley

3 onions about 12 ounces total
1/2 cup tightly packed chopped fresh parsley, maybe 3 ounces
  or 1/4 cup crushed dry parsley
1/4 cup sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
1 tablespoon sugar
1/4 teaspoon of salt

Cut the onion and parsley into 1 inch pieces.

If using microwave oven:
[
Put into a 1 quart microwaveable bowl:
2 tablespoons water,
8 ounces onion,
3 ounces parsley.

Heat uncovered until fully boiling, about 
3 minutes 30 seconds, watch for boil over last 30 seconds.

Cover and heat 20 minutes on low (15 percent power).

Uncover and allow to cool for several minutes.
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
8 ounces onion,
3 ounces parsley.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.
]

Put the hot container in a pan of cold water to cool.

To speed cooling, transfer the hot mixture to a metal pan and
set the metal pan in cold water.

After the parsley and onions have cooled for a minute or two
place all ingredients into a processor and run until smooth,
about 4 to 5 minutes.

Taste, if too bitter add 1 eighth teaspoon salt, if too sour
add 1 tablespoon sugar, if too strong and 1 tablespoon
nut butter or canola oil. If still too bitter, add 1 tablespoon
vinegar and 1 tablespoon sugar.










Egg tomato onion
Tomato onion and egg

1 onion about 4 ounces 
1 egg
2 ounces raw tomato
   or 1/4 cup stewed tomatoes

Process the egg, onion, and 1 tablespoon water together 
until smooth.

Pour the egg/onion into a microwaveable bowl.

In a 1000 watt oven, heat 3 minutes covered, 
reduce heat to low, heat 3 minutes.
For a 600 watt oven, heat 5 minutes covered,
reduce heat to low, heat 3 minutes.

Allow to cool for 5 or 10 minutes.

Chop the tomato to 1/3 inch pieces.

Serve the egg and onion mixture topped with tomato.








Bell pepper asparagus lettuce seed (not tested)
Bell pepper asparagus lettuce onion

1 red or yellow bell pepper about 5 ounces
1 onion about 5 ounces
2 cups chopped romaine lettuce about 8 ounces
1/2 pound asparagus (about 1 cup)
1/2 cup sunflower seeds
  or 4 tablespoons nut or seed butter
  or 3 tablespoons canola oil
3 tablespoons sugar
3/8 teaspoon salt

Chop the onion into 3/8 inch pieces.

Chop the asparagus into 1/2 inch pieces.

Place the chopped onion and asparagus into a microwaveable container
 that has a lid or cover it with a small saucer.

Heat the covered container in the microwave oven for 3 minutes or 
 until the onion is translucent.

Remove the core and seeds from the bell pepper.

Put all ingredients into a processor and run until smooth,
about 5 minutes.

Taste, if too bitter add 1 eighth teaspoon salt, if too sour
add 1 tablespoon sugar, if too strong and 1 tablespoon
nut butter or canola oil. If still too bitter, add 1 tablespoon
vinegar and 1 tablespoon sugar.











bell pepper onion spinach salad

1 onion about 5 ounces
1 red or yellow bell pepper about 5 ounces
3 cups fresh spinach leafs about 8 ounces
3/8 cup non roasted, no hull sunflower seed
  or 4 tablespoons nut or seed butter
  or 2 tablespoons olive or canola oil
1 tablespoon orange juice or 2 teaspoons frozen orange juice concentrate
1/2 teaspoon salt

Cut the onion into 3/8 inch pieces.

Place the onion pieces into a 1 quart mircowaveable bowl.

Put a small saucer on the bowl.

Heat the onion in a microwave oven until translucent, about 
2 minutes on full power in a 1000 watt oven, then on low
for 4 minutes.

Remove the core and seeds from the bell pepper.

Put all ingredients into a processor and run until smooth,
about 5 minutes.

Taste, if too bitter add 1 eighth teaspoon salt, if too sour
add 1 tablespoon sugar, if too strong and 1 tablespoon
nut butter or canola oil. If still too bitter, add 1 tablespoon
vinegar and 1 tablespoon sugar.

Makes 3 to 4 servings.










20130314 
20090504h (not tested)
onion green bean potato seed

4 ounces onion
12 ounces green bean
8 ounces potato
1 quarter cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 1 tablespoon canola oil
1 tablespoon canola oil
2 tablespoons sugar
1/4 teaspoon salt

Remove the stem end and seeds from the bell pepper.

Remove peel from potato.

Cut 12 ounces green beans, 8 ounces potato, and 4 ounce onion into
1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion,
12 ounces green bean,
8 ounces potato.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Let cooker sit on burner for 10 minutes.

Put all into a processor:
the cooked vegetables,
1 quarter cup sunflower seed,
2 tablespoons sugar,
1/4 teaspoon salt.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

If using, add beans or peanuts and mix.

Taste, if too bitter or bland, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add another tablespoon nut butter or
a tablespoon canola oil.















Broccoli onion
Broccoli and onion

1 cup raw broccoli about 4 ounces
1 cup onion about 4 ounces
3 tablespoons non roasted, no hulls sunflower seed
   or 1/4 cup non roasted, 60 percent water nut or seed pate
   or 2 tablespoons nut or seed butter such as tahini
   or 1 tablespoon canola oil
   or 1/8 cup walnuts
2 teaspoons sugar
   or 1 tablespoon dried milk powder
1/8 teaspoon salt

Cut the onion into 3/8 inch pieces.

Place the onion into a cup.

Heat in a microwave until translucent (about 2 minutes).

Combine all ingredients in a food processor
and process to desired consistency. If needed, add water
1 tablespoon at a time, just enough to get flow while
processing.

Taste, if too bitter or bland, add 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add  tablespoon nut butter or
2 teaspoons canola oil.








tomato broccoli onion seed
4 ounces tomato
1 cup raw broccoli about 4 ounces
1 cup onion about 4 ounces
3 tablespoons non roasted, no hulls sunflower seed
   or 1/4 cup non roasted, 60 percent water nut or seed pate
   or 2 tablespoons nut or seed butter such as tahini
   or 1 tablespoon canola oil
   or 1/8 cup walnuts
1 tablespoon plus 1 teaspoon sugar
   or 1 tablespoon dried milk powder
1/8 teaspoon plus 2 pinches salt

Cut the onion into 3/8 inch pieces.

Place the onion and 1 tablespoon water into a 
2 quart microwaveable bowl.

Heat in a microwave until translucent 
(about 2 minutes and 10 seconds).

Combine all ingredients in a food processor
and process to desired consistency. If needed, add water
1 tablespoon at a time, just enough to get flow while
processing.

Taste, if too bitter or bland, add 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add  tablespoon nut butter or
2 teaspoons canola oil. If still too bitter add
1 teaspoon vinegar plus 1 teaspoon sugar.
 







Beet onion seed

2 large beets, tops included, 20 ounces
1 onion (about 4 ounces) cut into 1 inch pieces 
1 quarter cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 1 tablespoon canola oil
   or 1/4 cup non roasted, 60 percent water nut or seed pate
   or 1 tablespoon canola oil
   or 1/8 cup walnuts
1 tablespoon canola oil
3 tablespoons sugar
1 tablespoon vinegar
3/8 teaspoon salt

Cut the greens crosswise every 1/4 inch.

Place 8 cups water in a metal pan and heat until boiling,
reduce heat to low, heat 1 hour.

Pour the greens/water into a strainer to eliminate water.

Cut the beets and onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
16 ounces beet root,
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.

Place the metal pan with the vegetables into cold water to
cool for a few minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1/8 teaspoon salt.
If too sour, add tablespoon sugar.
If too strong flavored, add another tablespoon nut butter
or canola oil.

Makes 6 to 10 servings.



20130315
Onion beet (root only)
Beet onion seed

2 large beets, roots only, 12 ounces total
1 onion (about 4 ounces) cut into 1 inch pieces 
1 quarter cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 1 tablespoon canola oil
   or 1/4 cup non roasted, 60 percent water nut or seed pate
   or 1 tablespoon canola oil
   or 1/8 cup walnuts
1 tablespoon canola oil
2 tablespoons sugar
optional: 2 teaspoons vinegar plus 2 teaspoons sugar
3/8 teaspoon salt

Cut the beets and onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
16 ounces beet root,
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.

Place the metal pan with the vegetables into cold water to
cool for a few minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1/8 teaspoon salt.
If too sour, add tablespoon sugar.
If too strong flavored, add another tablespoon nut butter
or canola oil.

Makes 4 to 6 servings.





Tomato beet onion seed
4 ounces tomato
2 large beets, tops included, 20 ounces
1 onion (about 4 ounces) cut into 1 inch pieces 
1 quarter cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 1 tablespoon canola oil
   or 1/4 cup non roasted, 60 percent water nut or seed pate
   or 1 tablespoon canola oil
   or 1/8 cup walnuts
1 tablespoon canola oil
3 tablespoons sugar
1/2 teaspoon salt

Cut the greens crosswise every 1/4 inch.

Place 8 cups water in a metal pan and heat until boiling,
reduce heat to low, heat 1 hour.

Pour the greens/water into a strainer to eliminate water.

Cut the beets and onion into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
16 ounces beet root,
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.

Place the metal pan with the vegetables into cold water to
cool for a few minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 1/8 teaspoon salt.
If too sour, add tablespoon sugar.
If too strong flavored, add another tablespoon nut butter
or canola oil.

Makes 8 to 10 servings.





20121101
Parsnips onion oil sugar salt

24 ounces parsnips
8 ounces onion
1/4 cup canola oil
1/4 cup sugar
1 teaspoon salt

Cut parsnips crosswise every 1/4 inch. Boil in water at least 
6 times volume of parsnips for 2 hours. Drain. 

Cut onion every 1 inch. Pressure steam onion 20 minutes. 

Process all until smooth.

Moderate parsnip flavor. 
Mild to moderately sweet, 
mildly salty, onion flavored; 
slightly burning aftertaste. 
Pudding consistency with small amount of fiber. 









Tomato raisin parsnip greens onion grain seed bean

2 ounces parsip tops
1/4 cup kidney beans
2 ounces onion
1 small tomato (about 4 ounces)
1/4 cup raisins
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 1 tablespoon canola oil
1 tablespoon canola oil
1 tablespoon flour
2 teaspoons sugar

Remove the tops from the parsnips and set aside the roots.

Chop the parsnips tops process into a slaw

Put the kidney beans, parsnip greens and onion into a microwaveable 
dish that has a cover.

Cover and heat for 3 minutes in a 1000 watt oven.

Good, but very few people have access to parsnip tops, I suppose

How about in Recipes For Things You Can't Buy At The Store



 
Baby parsnips
tomato parsnip onion grain seed bean

1 small tomato (about 4 ounces)
2 ounces immature parsips with tops
1/4 cup kidney beans
2 ounces onion
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 1 tablespoon canola oil
2 tablespoons whole grain flour
1 teaspoon sugar
1/8 teaspoon salt

Remove the tops from the parsnips and set aside the roots.

Chop the parsnips tops process into a slaw

Put the kidney beans, parsnip greens and onion into a 
microwaveable dish that has a cover.

Cover and heat for 3 minutes in a 1000 watt oven.

Chop or process the parnip roots.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter
or 2 teaspoons canola oil.

good





Baby parsnips
Mackerel tomato parsnip onion grain seed bean

2 ounces immature parsips with tops
1/4 cup kidney beans
  or 1/4 cup canned garbanzo beans
2 ounces onion
1 small tomato (about 4 ounces)
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 1 tablespoon canola oil
1 tablespoon whole grain flour
  or 1/8 cup cornmeal
1 ounce mackerel
1 teaspoon sugar

Remove the tops from the parsnips and set aside the roots.

Chop the parsnips tops process into a slaw

Put the kidney beans, parsnip greens and onion into a microwaveable 
 dish that has a cover.

Cover and heat for 3 minutes in a 1000 watt oven.

Mash and break the mackerel into fine pieces.

good







Liver tomato parsnip green onion grain

1 1/2 ounces liver
2 ounces parsnip tops
1 small tomato (about 4 ounces)
2 ounces onion
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 1 tablespoon canola oil
1/8 cup cornmeal or soaked dry corn kernels
1 teaspoon sugar

Chop the parsnips tops process into a slaw.

Cut the liver into 1/4 inch pieces.

Put the onion, parsnip greens and liver into a microwaveable 
dish that has a cover.

Cover and heat for 3 minutes in a 1000 watt oven.

If heating only 2 ounces parsnip greens, heat for 1 1/2 minutes.

good






Liver apple parsnip greens onion beans corn

1 1/2 ounces liver
1 small apple (about 4 ounces)
2 ounces parsnip tops
2 ounces onion
1/4 cup canned garbanzo beans
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 1 tablespoon canola oil
1/8 cup cornmeal or soaked dry corn kernels
1 teaspoon sugar

Chop the parsnips tops process into a slaw

Put the onion, parsnip greens and liver into a microwaveable 
dish that has a cover.

Cover and heat for 3 minutes in a 1000 watt oven.
If heating only 2 ounces parsnip greens, heat for 1 1/2 minutes.

Chop the liver into 1/4 inch pieces.

Maybe good, too odd for all but the afficionado of unfamilar 
flavor combinations





Liver tomato parsnip greens onion corn

1 1/2 ounces liver
1 small tomato (about 4 ounces)
2 ounces parsnip tops
2 ounces onion
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 1 tablespoon canola oil
1/8 cup cornmeal or soaked dry corn kernels
1 teaspoon sugar
1/8 teaspoon salt

Chop the parsnips tops process into a slaw

Put the onion, parsnip greens and liver into a microwaveable 
 dish that has a cover.
Cover and heat for 3 minutes in a 1000 watt oven.

If heating only 2 ounces parsnip greens, heat for 1 1/2 minutes.

Chop or process the parnip roots. (not used this trial)

Chop the liver into 1/4 inch pieces.
try another time if not already done, with garbanzo, tomato, no mackerel

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter
or 2 teaspoons canola oil.

good












20100130b
Parsley tabouli
tomato parsley onion seed
tomato onion lemon parsley seed

1 half ounce tomato
1 half teaspoon onion
1 quarter ounce parsley, about 1 quarter cup,
  chopped into 1 half inch pieces, not packed
2 tablespoons sunflower seed
1 teaspoon vinegar
  or 1 half teaspoon lemon juice
  or 1 half teaspoon lemon fruit, if you do not mind some 
    pieces of pulp in the drink
2 teaspoons nut or seed butter
  or 1 teaspoon canola oil
2 teaspoons sugar
3 pinches salt (3 thirty-seconds of a teaspoon or 1 half gram)
1 quarter cup water

Remove stems from parsley.

Put all into a 1 or 2 cup processor or blender.

Run until smooth, about 2 to 5 minutes.

Pour into a small bowl or mug to serve. Can be poured over
soaked and steamed wheat grain.

About equal amount of mild to moderate: tanginess, 
bittersweetness, sourness, saltiness; 
mild: lemon flavor, parsley flavor, onion flavor; 
somewhat thickened liquid.











Eggplant salad (make whole recipe, use half for another time)
tomato onion eggplant seed
Tomato onion zuccini seed
tomato onion eggplant seed lentil
Tomato onion zuccini seed lentil

4 ounces onion
6 ounces eggplant
  or 6 ounces zuccini
4 ounces fresh tomato
1/2 ounce parsley, a compressed grape-sized clump
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
  or 1/4 cup non roasted, 60 percent water nut or seed pate
  or 1 tablespoon canola oil
1 tablespoon canola oil
1 tablespoon sugar
optional: 
[
1 1/2 teaspoon vinegar
1/4 cup soaked and steamed lentils
]
1/4 teaspoon salt

Chop onion and heat for 1 1/2 minutes in a covered container
in a 1000 watt microwave oven, reduce heat to low, heat
4 minutes.

Finely chop the parsley.

Cut the eggplant or zuccini crosswise every inch and pare
off the peel if it is tough or bitter.

Cut eggplant or zuccini into 1/3 inch pieces.

Combine all and mix.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add a tablespoon nut butter
or 2 teaspoons canola oil.














tomato bell pepper onion seed

 4 ounces tomato
   or 2 tablespoons tomato sauce
 1/2 onion about 4 ounces
 1/2 of a red bell pepper cut into 3/8 inch pieces
   or 1/2 green bell pepper cut into 3/8 inch pieces 
     (2 ounces, about 1/2 cup after chopping)
 3 tablespoon raw sunflower seeds 
   or 2 tablespoons nut or seed butter
   or 1 tablespoon canola oil
 1 tablespoon sugar
 1/4 teaspoon salt

If using microwave oven:
[
Put into a 1 quart microwaveable bowl:
2 tablespoons water,
4 ounces onion,
if using, 2 ounces green bell pepper.  

Heat uncovered until fully boiling, about 
3 minutes 40 seconds, watch for boil over last 30 seconds.

Cover and heat 20 minutes on low (15 percent power).

Uncover and allow to cool for several minutes.
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion,
if using, 2 ounces green bell pepper.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.
]

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter or
2 teaspoons canola oil.






20100129d

apple rutabaga onion seed
2 ounces apple
  or 2 ounces tomato
3 ounces rutabaga
  or 2 ounces rutabaga plus 1 ounce carrot
  or 3 ounces beet root plus 2 ounces potato
  or 3 ounces parsnip
  or 3 ounces turnip
  or 3 ounces radishes (not tested)
2 ounces onion
3 tablespoons (1 ounce) sunflower seeds
   or 2 tablespoons nut or seed butter
   or 1 tablespoon canola oil
1 tablespoon (1 ounce) sugar 
1 quarter teaspoon salt
2 ounces water
9 ounces, 5.8 ounces water

Cut 3 ounces rutabaga every 1 quarter inch or less.

Put into a metal pan: the rutabaga pieces and 6 cups water.

Heat on full power on a cooktop until boiling, about 
10 minutes, reduce heat to low and heat for 30 minutes 
(heating time can be 20 minutes if rutabaga is cut across 
the grain into 1 eighth inch slices).

While the rutabaga is leaching, put into a metal pan:
2 ounces onion and 3 eighths cup water.

Heat on a cooktop until boiling, cover, reduce heat to low, 
heat for 20 minutes.

When the onion has finished heating, set the pan in cold water 
to cool for a couple of minutes.

When the rutabaga has heated for 30 minutes, dump into a 
strainer, discard water.

Put all ingredients (including water used to boil onion) into 
a 2 cup or larger blender.
Run until smooth, about 4 minutes, if necessary, jar the batter 
into the path of the cutting blades by repeatedly lifting the 
blender 1 quarter inch and then dropping it down against the 
counter, or if necessary add 1 tablespoon water at a time, just 
enough to get mixture to flow while processing.

Batter can be eaten as is or heat into a thick pudding as below:
Either:
(1. Put the batter into a serving bowl, warm, if desired, 
in a microwave oven, about 20 to 60 seconds in a 
1000 watt oven, serve.)

(2: Place a 4 inch diameter round casserole dish or similar 
utensil at the center of an eight inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.
Place the piepan in a microwave oven.)

Or:
(3: Divide the batter equally into 3 4-inch diameter, 1 cup or 
larger bowls. Place the bowls opposite each other across the center 
of a microwave oven.) 


Heat to thicken slightly, 
10 minutes 15 seconds in a 1000 watt microwave oven.

--------------------------------
Math: (needs work)
Add 5 seconds for oven to begin heating.
Plus 30 seconds to heat dishes.
Plus to raise to boiling: 11.6 ounces X 20 equals 232 seconds.
Dry weight is total weight minus water (11.6 ounces - 8.6 ounces) = 3 ounces.
Water to leave in is 50/50 X dry weight (50/50 X 2.8) = 3 ounces.
Water to remove is total water minus water left in (8.6 - 3) = 5.6 ounces.
Plus to remove excess water: 46 seconds per ounce X 5.6 ounces water = 258 seconds.
To replace heat lost to air during evaporation: 258/60 minutes times 12 seconds
per minute = 52 seconds plus 52/60 X 12 = 10 for a total of 62 seconds.
(assume vegetable is 90 percent water, carrot absorb 10 percent of their weight in water when boiled, beans absorb 125 percent water, if sunflower seeds are boiled, seeds absorb 50 percent their own weight in water when boiled = about .5 ounce.)
------------------------------

Good, but oddity of the flavor is slightly disconcerting, something 
like tomato soup; 
definitely sweet/tart/tangy; mild to moderate onion and 
apple flavors, saltiness; 
slight rutabaga flavor; medium thick liquid.






20100816a (not tested since alterations)
cabbage onion squash grain bean

2 ounces cabbage
1 ounce onion
1 ounce butternut squash

1 tablespoon sunflower seeds,

1 tablespoon sugar
1 quarter teaspoon salt

If using microwave oven:
[
Put into a 1 quart microwaveable bowl:
2 tablespoons water,
2 ounces cabbage,
1 ounce onion,
1 ounce butternut squash.

Heat uncovered until fully boiling, about 
1 minutes 50 seconds in a 1000 watt oven, 
watch for boil over last 30 seconds.

Cover and heat 20 minutes on low (15 percent power).

Uncover and allow to cool for several minutes.
]

If using cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water
2 ounces cabbage
1 ounce onion
1 ounce butternut squash.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.
]

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.

To make a full meal, also serve an ounce of meat such as 
mackerel or tuna and a grain based food such as a spinach
sandwich or a biscuit or cookie or half an ear of corn

Definitely: sweet, onion flavored, salty; mildly: starchy,
mackerel flavored, bean flavored; slighthly bitter; medium thick liquid.










20081204a
Mackerel onion grain bean biscuit

Biscuit:
1/2 (2 ounces) small onion
2 ounces canned mackerel
   or 2 ounce raw cow's liver
1 tablespoon flax meal
2 tablespoons whole corn flour
1 tablespoon bean flour, any of red bean, black bean,
   soy bean, kidney bean, garbanzo, black eyed pea,
   pigeon pea, fava, adzudki, lima, pinto
1 tablespoon fine ground wheat bran (coarse ground this trial)
  or 1 tablespoon oat bran
1 teaspoon canola oil
1 teaspoon sugar
1 pinch salt

Mackerel onion grain:
Cut 2 ounces onion into 1/4 inch pieces.

Put the onion and 1 quarter cup water into a 1-cup
blender/smoothie maker.
Process the onion into a slurry, about 1 minute.

Put the onion slurry into a microwaveable tall bowl
at least 3 inch higher than the level of the slurry
to prevent boil over.
Heat uncovered until fully boiling, about 1 minute 30 seconds
in a 1000 watt microwave oven, watch for
boil over last 30 seconds.

Cover and heat 20 minutes on low (15 percent powwer).
Uncover and allow to cool for several minutes.

Finely chop, then mash 2 ounce mackerel (or process it
with the onion slurry). (process this trial)

Into mixing bowl with the mackerel put the onion slurry,
 1 tablespoon flax meal, 
 2 tablespoons corn flour,
 1 tablespoon bean flour,
 1 tablespoon bran,
 1 teaspoon canola oil 
 1 teaspoon sugar
 1 pinch salt.

Mix.

Either:
(1. Spread the batter along the outside edge of a 9 or
10 inch plate, making a ring shape less than 2 inches
wide cross section so it will heat evenly.)
Or:

(2. Divide the batter equally into 3 3-inch diameter
microwaveable bowls. Place the bowls opposite each other
across the center of a microwave oven, leave at least
2 inches space between the bowls.) (this trial)
Heat in a 1000 watt microwave oven until firm, about 4 
minutes and 40 seconds.
---------------------------
Math:
To heat to boiling: 5 ounces X 20 equals 100 seconds
plus 5 seconds for oven to begin heating
plus 30 seconds to heat dishes
plus 30 seconds to replace heat lost to air
plus to evaporate excess water: 46 X 2.4 ounces water equals 110

(assume 12 seconds per minute heat losses to air for each one 
minute at boiling temperature, about 1 and 1 half ounces water will boil away while
heating onion, onion is 90 percent water, mackerel is 30 percent water,

dry weight equals total weight minus water equals 4.75 minus 2.9 equals
1.85, final product will be 1 fifth moisture, water to remove equals
total water minus 1 fourth dry weight equals 2.9 minus (1 fourth 1.85)
equals about 2.4.
----------------------------
Let the cake cool and firm for a few minutes.
If cake is soggy or soft, heat another 45 to 60 seconds.

good, mackerel grain bean, prominent mackerel flavor, definite onion
flavor, a little salty, a little sweet, soft moist biscuit texture








Mackerel onion diced stewed tomatoes

2 ounces canned mackerel
1/4 onion
1/4 cup stewed tomato

Break the mackerel up into small pieces.

Chop the onion into 1/3 inch pieces.

Put the onion into a cup.

Cover the cup with a small saucer.

Heat the onion in a microwave oven for 3 minutes.

Combine all ingredients and mix.

Good, but doesn't look pleasing











20100805b (not tested)
Onion carrot potato cucumber seed

4 ounces onion
4 ounces carrot
  or 4 ounces red bell pepper
  or 4 ounces cabbage
  or 4 ounces green bell pepper
  or 4 ounces squash
  or 4 ounces pumpkin
4 ounce fresh cucumber
  or 4 ounce zuccini
  or 4 ounce green beans 
4 ounce potato
1/4 cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 2 tablespoons canola oil
2 tablespoons sugar
1/4 teaspoon salt
optional:
[
  1 tablespoon tomato sauce
  or 1 half teaspoon lemon juice
  or 1 half teaspoon vinegar
]

Peel and chop 4 ounces each of onion, potato, and
cucumber into 3/8 inch pieces.

If using bell pepper, remove core from bell pepper, and 
cut pepper into 1 inch pieces.

If using microwave oven:
[
Put the onion, green bell pepper, and potato 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 vegetable and water.

Heat, covered, for 6 minutes in a 1000 watt 
microwave oven, then 20 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion,
4 ounces potato,
if using, 4 ounces, green bell pepper, and
if a smoother texture is desired, 4 ounces carrot.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

Put all into a processor:
the cooked vegetables,
1/4 cup sunflower seed,
2 tablespoons sugar,
1/4 teaspoon salt.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

Taste, if too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter or
1 tablespoon canola oil.

, moderately:: sweet, salty, tangy, starchy; 
mild: onion flavor, carrot flavor, slight: potato; 
thick liquid or thin pudding consistency.





20101124a
onion lettuce seed
4 ounces onion
4 ounces bibb lettuce
3 tablespoon non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
2 teaspoons canola oil
1 tablespoon sugar
1/4 teaspoon salt
optional:
[
  1 tablespoon tomato sauce
  or 1 half teaspoon lemon juice
  or 1 half teaspoon vinegar
]

Peel and cut 4 ounces of onion into 3/8 inch pieces.

If using microwave oven:
[
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 vegetable and water.

Heat, covered, for 2 minutes in a 1000 watt 
microwave oven, then 20 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

Put all into a processor:
the cooked vegetables,
3 tablespoons sunflower seed,
2 teaspoons canola oil,
1 tablespoon sugar,
1/4 teaspoon salt.

Run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

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

Taste, if too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter or
2 teaspoons canola oil.
  







Onion parsley seed

2 onions (6 ounces total)
2 ounces fresh parsley
3 tablespoon non roasted, no hull sunflower seed
  or 2 tablespoons sunflower seed butter or nut butter
  or 1 tablespoon canola oil
2 teaspoons canola oil
1 tablespoon sugar
1/8 teaspoon salt

If using microwave oven:
[
Put the onion, parsley, 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 vegetable and water.

Heat, covered, for 2 minutes in a 1000 watt 
microwave oven, then 20 minutes on low (15 percent power).
]

If using a cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
6 ounces onions
2 ounces fresh parsley.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.
]

Put all ingredients into a processor and run until smooth,
about 4 to 5 minutes.

Taste, if too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter or
2 teaspoons canola oil.








20070326
20070430
Kafia
Potato onion lamb parsley tahini

1 ounce lamb or mutton (precooked)
  or 1 ounce turkey
  or 1 ounce ham
1 small potato 3 ounces (use raw potato this trial)
2 ounces onions
2 ounces carrot
1/2 ounces fresh parsley
  or 1 to 2 tablespoons dried parsley flakes 
    softened for 10 minutes in 1 tablespoon or so water
1 tablespoon tahini 
  or 1 tablespoon canola oil plus 1 tablespoon whole
    wheat flour
1/8 teaspoon salt

If using fresh parsley, using a scissors, cut the parsley
into 1 inch lenghts as you put it into the food processor.

Process the parsley into a fine slaw.

If using frozen parsley pesto, break or cut into pieces
your food processor with handle.

Put the parsley pesto chunks into the processor.

Put the carrot into the processor.

Cut the meat into pieces maybe 1 inch in size.

Add the meat to the processor with the parsley slaw.
Process into a fine slaw.
If necessary, repeatedly lift the processor 1/4 inch and bang it
down against the counter to jar the parsley/potato mixture
into the path of the blades so that fine sized pieces are made.

Put the parsley/meat slaw into a serving and/or portion bowl.

Put the peeled potato into the processor.

Put the onion into the processor with the potato.

Run the processor until a fine slaw is produced.

Processing onion and potato makes kafia that 
takes much less chewing.

Put the onion/potato slaw into a small container with a cover.

Microwave with the cover on until translucent (1 minute in 
a 1000 watt oven on full power, then 4 minutes on 25 percent power, 
about 1 1/2 minutes in a 600 watt oven on full power than 2 minutes 
on 30 percent power).

Combine all ingredients in mixing and/or portion bowl and mix.

If bitter add 1 pinch salt, if sour add 1 teaspoon sugar, if
too strong add 1 tablespoon nut or seed butter or 2 teaspoons
canola oil.

This recipe is a way to use meat left over from holiday meals. 
If you freeze the leftovers, they can be used a little at a time.









20100718a
20100717b
20100715b
ground hog onion grain
ground hog kafia
kafia

1 ounce ground hog meat, boiled 2 hours
2 ounces onion
2 ounces broth
3 tablespoons (.6 ounce) rolled oats
1 tablespoon sugar
1 eighth teaspoon salt
total: 

Put into a 2-cup or larger microwaveable bowl:
2 ounces onion and 1 eighth cup water.

Heat, covered, in a microwave oven until boiling, 1 minute 15 
seconds in a 1000 watt oven, then heat on low for
20 minutes. 

Cut the meat into pieces your 1-cup blender can deal with.

When the onion has finished heating, set the container
in cold water to cool for a couple of minutes.

Add all ingredients including the onion cooking water to 
a 1- or 2-cup blender and run until smooth.

Definitely: sweet; moderate onion flavor, salty; mildly: 
starchy, meat flavored; slightly bitter; thick liquid consistency.







20100718d
ground hog kafia
ground hog onion carrot grain

1 ounce ground hog meat, boiled 2 hours
2 ounces onion
1 half ounce carrot
2 ounces broth
3 tablespoons (.6 ounce) rolled oats
1 tablespoon sugar
1 eighth teaspoon salt
total: 

Put into a 2-cup or larger microwaveable bowl:
2 ounces onion and 1 eighth cup water.

Heat, covered, in a microwave oven until boiling, 1 minute 15 
seconds in a 1000 watt oven, then heat on low for
20 minutes. 

Cut the meat into pieces your 1-cup blender can deal with.


When the onion has finished heating, set the container
in cold water to cool for a couple of minutes.

Add all ingredients including the onion cooking water to 
a 1- or 2-cup blender and run until smooth,.

Taste, if bitter, add sweetener and salt to taste.

Definitely: sweet; moderate onion flavor, salty; mildly: 
starchy, meat flavored; slightly bitter; thick liquid consistency.


20100718d2
  similar to 20100718d, which uses no sweetener, 1 eighth teaspoon
    salt instead of 1 eighth teaspoon 2 pinches, may have used
    milder onion
ground hog kafia
ground hog onion carrot grain

1 ounce ground hog meat, boiled 2 hours
2 ounces onion
1 half ounce carrot
2 ounces broth
3 tablespoons (.6 ounce) rolled oats
2 tablespoons sugar
2 packets aspartame sweetener
1 eighth teaspoon plus 2 pinches salt
total: 

Put into a 2-cup or larger microwaveable bowl:
2 ounces onion and 1 eighth cup water.

Heat, covered, in a microwave oven until boiling, 1 minute 15 
seconds in a 1000 watt oven, then heat on low for
20 minutes. 

Cut the meat into pieces your 1-cup blender can deal with.

When the onion has finished heating, set the container
in cold water to cool for a couple of minutes.

Add all ingredients including the onion cooking water to 
a 1- or 2-cup blender and run until smooth,
if necessary, add water 1 tablespoon at a time, just
enough to get the mixture to flow while processing.

Definitely: sweet, onion flavored, salty; moderately starchy; 
very mild meat flavor; slightly bitter; 
thick liquid or pudding consistency.








20110819b
20110815b
20110725a
tomato okra onion seed

2 ounces fresh tomato
  or 1 ounces pizza sauce or spagetti sauce
  or dry tomato equivalent to 2 ounces fresh
    plus 2 ounces water (not tested)
4 ounces okra
  or 2 ounces cucumber
  or 2 ounces green bean
2 ounce onion
1 ounce whole grain biscuit (not this trail)
  or 1 quarter cup soaked corn
  or 2 tablespoons whole grain flour (this trail)
  or 2 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons non roasted, 60 percent water nut or seed pate
  or 1 tablespoon nut or seed butter such as tahini
2 tablespoons non roasted, no hulls sunflower seed
  or 1 quarter cup non roasted, 60 percent water sunflower seed pate
  or 1 tablespoon whole grain flour plus 2 teaspoons canola oil
1 half cup soaked beans
  or 1 half cup boiled or canned beans
1 tablespoon canola oil
1 quarter teaspoon salt
2 tablespoons sugar

If using green beans, cut 4 ounces green beans into 1 third inch pieces.

Cut 4 ounces okra into 3 quarter inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
4 ounces okra,
if using, 2 ounces green bean,
2 ounces onion,
1 tablespoon water.

If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 30 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 20 minutes, turn off heat, let cooker sit on
burner for 10 minutes.

Set cooker in cold water to cool for a couple of minutes.

Allow cooker to sit on burner for 5 minutes with heat off.

Set cooker in cold water to cool for a couple of minutes.

If using remove peel from cucumber to yield 2 ounces.

Put into a 1- or 2-cup or so processor:
2 ounces fresh tomato
4 ounces okra
2 ounce onion
if using, 4 ounces cucumber,
if using, 4 ounces green beans,
3 tablespoons sunflower seed,
1 quarter teaspoon salt
1 tablespoon sugar.

Run until smooth, about 4 minutes.

Taste, if too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter or
2 teaspoons canola oil.

Moderately: sweet, onion flavored;
mildly to moderately: salty, tomato flavored;
sauce consistency.






20130310 (see also 20130310 which cooks cabbage and 20110130b 
which uses bigger ratio of onion to vegetable)
20101123c
onion cabbage seed
onion bell pepper seed

4 ounces onion
12 ounces cabbage
  or 12 ounces red bell pepper
1/4 cup non roasted, no hull sunflower seed
  or 1/8 cup sunflower seed butter or nut butter
  or 2 tablespoons canola oil
1 tablespoon sugar
1/2 teaspoon salt
optional:
[
3 ounces tomato
  or 2 teaspoons tomato powder
  or 4 ounces apple
  or 1 tablespoon tomato sauce
  or 2 teaspoons lemon juice
  or 2 teaspoons vinegar
]

Cut 12 ounces cabbage and 4 ounce onion into 1 
inch  pieces.

Peel and chop 4 ounces onion into 1 inch pieces.

If using bell pepper, remove core from bell pepper, and 
cut pepper into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
1 tablespoon water,
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes, turn off heat, let sit on burner for
10 minutes.

Set the hot pan in cold water to cool for a few minutes.

Put all into a processor:
the cooked vegetable,
12 ounces cabbage,
1/4 cup sunflower seed,
2 tablespoons sugar,
1/2 teaspoon salt.

Run until smooth, about 4 to 6 minutes.

Taste, if too bitter, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add 1 tablespoon nut butter or
1 tablespoon canola oil. If still too bitter, add
2 teaspoons vinegar and 2 teaspoons sugar.

, moderately, salty;
mild to moderate sweeteness, onion flavor, cabbage flavor;
thick liquid or sauce consistency.






20110109bx (not tested)
Cole slaw
Onion cabbage seed on the side
Makes 3 servings.

6 ounces mild flavored cabbage
2 ounces onion
  or 2 ounces leek
3 tablespoons (1 ounce) sunflower seeds
  or 1 quarter cup (1.5 ounce) cashews
  or 1 quarter cup rolled oats plus 1 tablespoon canola oil
  or 2 tablespoons light roast peanut butter or light
    roast soy butter
2 teaspoons canola oil
2 teaspoons vinegar
1 tablespoon (.5 ounce) sugar
sweetener to taste
1 quarter teaspoon salt
optional ingredients:
[
1 tablespoon tomato paste
4 ounces or so apple
]

Cut 2 ounces onion into 1-inch pieces.

If using a cooktop:
[
Put into a  1- or 2-quart metal bowl:
 2 ounces onion,
 1 tablespoon water .

Put 1 half cup water into a metal pan or 4-quart pressure cooker.

Put the metal bowl into the pressure cooker or pan.

Cover the bowl.

If using a metal pan, heat until boiling, cover,
heat 30 minutes.

If using a pressure cooker:
heat until full pressure, reduce heat to 1 quarter heat 20 minutes,
turn off heat, let cooker sit on burner for 10 minutes.
]

Put the hot container in cold water to cool for a few minutes.

Cut 6 ounces cabbage into 1 inch or so pieces.

Put  into a 2-cup or larger processor or blender: 
6 ounces cabbage,
the cooked onion,
3 tablespoons sunflower seeds,
2 teaspoons canola oil,
1 tablespoon sugar.

Run until smooth, 4 to 6 minutes, if needed, add water 
1 tablespoon at a time, just enough to get the mixture to 
circulate while processing.

Taste, if too bitter, add 2 pinches salt.
If too sour, add 2 teaspoons sugar or a packet of sweetener.
If too strong flavored, add 1 tablespoon nut butter or
2 teaspoons canola oil. If still too bitter, add
1 teaspoon vinegar and 1 teaspoon sugar.