recipes_for_vegetables/recipes for bell peppers
For these recipes 1 pinch salt equals 1/32 teaspoon
or .15 gram or an amount equal to about
3 grains of wheat 



20070904
  similar to 20070908 which makes bell pepper into a slaw using a 
  food processor
Hummus and red bell pepper

1 ounce red, orange, or yellow sweet bell pepper
3 eighths cup water
1/4 cup chickpea or fava bean flour
  or 1 half cup canned or boiled beans
2 tablespoons raw tahini
1 tablespoon whole wheat flour
1 tablespoon canola oil
1/2 teaspoon lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon salt


Mix the water and chickpea flour.

Heat,covered, in a 1000 watt microwave oven on full power for 1 minute 45 
  seconds.

Put the hot container in a pan of cold water to cool for about 5 minutes.

Into a food processor put the tahini, oil, lemon juice, and salt.

If desired, add to the processor 3 ounces sweet red bell pepper,
or for a crunchier texture, do not process bell pepper, add after
batter is processed.

Add the cooled chickpea mixture to the processor.

Run until desired smoothness is achieved, perhaps 1 minute.

If mixture doesn't flow when processing, add 1 tablespoon water at a time,
until mixture flow.

Put the processor contents into a mixing bowl.

Add the whole wheat flour and garlic powder.

Mix.

Chop the bell pepper into 1/4 inch pieces.

Combine the hummus and bell pepper.

Mix.

Makes 1 serving good for a light meal or 
3 quarters of a large meal.





20070908
  similar to 200904 which chops bell pepper into 1 quarter inch
  pieces instead of processing into a slaw.
Hummus and red bell pepper

1 ounce red, orange, or yellow sweet bell pepper
3 eighths cup water
1/4 cup chickpea flour
 or 1 half cup canned or boiled beans
2 tablespoons raw tahini
1 tablespoon whole wheat flour
1 tablespoon canola oil
1/2 teaspoon lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon salt

Mix the water and chickpea flour.

Heat,covered, in a 1000 watt microwave oven on full power for 1 minute 45 
  seconds.

Put the hot container in a pan of cold water to cool for about 5 minutes.

Put the bell pepper into a food processor.

Run until a slaw is produced.

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

Don't bother rinsing the food processor.

Into the processor put the tahini, oil, lemon juice, and salt.

Add the cooled chickpea mixture to the processor.

Run until desired smoothness is achieved, perhaps 1 minute.

If mixture doesn't flow when processing add 1 tablespoon water at a time,
until mixture flow. 

Put the processor contents into the bowl with the bell pepper slaw.

Add the whole wheat flour and garlic powder.

Mix.

Makes 1 serving good for a light meal or 
3 quarters of a large meal.










20070909
  similar to 20070910 which uses lentil flour instead of chickpea flour
  and heat the lentil/water mixture longer to reduce bitterness, and
  uses slightly more salt.
Hummus bell pepper tomato

1 ounce fresh tomato
1 ounce red, orange, or yellow sweet bell pepper
1/4 cup water
1/4 cup chickpea or fava bean flour
 or 1 half cup canned or boiled beans
2 tablespoons raw tahini
1 tablespoon whole wheat flour
1 tablespoon canola oil
1/2 teaspoon lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon salt


Mix the water and chickpea flour.

Heat,covered, in a 1000 watt microwave oven on full power for 1 minute 40 
seconds.

Put the hot container in a pan of cold water to cool for about 5 minutes.

Put the bell pepper into a food processor.

Run until a slaw is produced.

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

Don't bother rinsing the food processor.

Into the processor put the tahini, oil, lemon juice, and salt.

Add the cooled chickpea mixture to the processor.

Add 1/8 cup water.

Run until desired smoothness is achieved, perhaps 1 minute.

If mixture doesn't flow when processing add 1 tablespoon water at a time,
until mixture flow. (1/8 added this trial in addition to the first 1/8)

Put the processor contents into the bowl with the bell pepper slaw.

Add the whole wheat flour and garlic powder.

Mix.

Cut the tomato into 1/4 inch pieces.

Add the tomato to the bowl with the hummus/bell pepper mixture.

Toss.

Makes 1 serving good for a light meal or 
3 quarters of a large meal.


 




20070910
  similar to 20070909 which uses garbanzo or fava bean flour and
  heats the bean flour/water mixture for less time and uses slightly
  less salt.
Hummus bell pepper tomato

1 ounce fresh tomato 
1 ounce red, orange, or yellow sweet bell pepper
1/4 cup water
1/4 cup lentil flour
2 tablespoons raw tahini
1 tablespoon whole wheat flour
1 tablespoon canola oil
1/2 teaspoon lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon plus 1 pinch salt 


Mix 1 quarter cup water and 1 quarter cup lentil flour.

Heat,covered, in a 1000 watt microwave oven on full power for 1 minute 40 
seconds, then heat on low for 4 minutes.

Put the hot container in a pan of cold water to cool for about 5 minutes.

Putting the hot mixture in a metal pan and setting the metal pan in a 
pan of cold water will speed cooling.

Put the bell pepper into a food processor.

Run until a slaw is produced.

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

Don't bother rinsing the food processor.

Into the processor put the tahini, oil, lemon juice, and salt.

Add the cooled lentil mixture to the processor.

Add 1/8 cup water.

Run until desired smoothness is achieved, perhaps 1 minute.

If mixture doesn't flow when processing add 1 tablespoon water at a time,
until mixture flow. (1 tbs added this trial in addition to the first 1/8 c)

Put the processor contents into the bowl with the bell pepper slaw.

Add the whole wheat flour and garlic powder.

Mix.

Cut the tomato into 1/4 inch pieces.

Add the tomato to the bowl with the hummus/bell pepper mixture.

Toss.

Makes 1 serving good for a light meal or 
3 quarters of a large meal.









20070915
  similar to 20070910 which processes lentil curd with other ingredients
until smooth instead of cutting lentil curd into cubes and mixing with
other ingredients. 20070910 also uses no sugar and slightly less salt.

20070912
20070910
20070909
Hummus bell pepper tomato

1 ounce fresh tomato
1 ounce red, orange, or yellow sweet bell pepper
1/4 cup water
1/4 cup lentil flour
2 tablespoons raw tahini
  or 2 tablespoon other nut or seed butter such as
    raw sunflower seed butter
1 tablespoon whole wheat flour
1 tablespoon canola oil
1/2 teaspoon lemon juice
1 tablespoon sugar
1/8 teaspoon garlic powder
1/8 teaspoon plus 2 pinches salt

Put 1/8 cup water and 1/8 cup lentil flour in a microwaveable bowl.

Heat, covered, in a 1000 watt microwave oven on full power for 
1 minute 40  seconds, then heat 4 minutes on low.

Put the hot container in a pan of cold water to cool for about 5 minutes.

Putting the hot mixture in a metal pan and setting the metal pan in a 
pan of cold water will speed cooling.

Put the bell pepper into a food processor.

Run until a slaw is produced.

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

Chop the pea cake into 5/16 inch pieces.

Combine the pea cake, tahini, oil, sugar, salt and bell pepper slaw.

Mix.

Add the whole wheat flour and garlic powder.

Mix.

Cut the tomato into 1/4 inch pieces.

Add the tomato to the bowl with the hummus/bell pepper mixture.

Toss.

Makes 1 serving good for a light meal or 
3 quarters of a large meal.








20070919
20070918c
20070909
Hummus bell pepper tomato potato

1 ounce fresh tomato
1 ounce red, orange, or yellow sweet bell pepper
1/4 cup water
1/4 cup chickpea flour
2 ounces fresh new potato
2 tablespoons raw tahini
1 tablespoon whole wheat flour
1 tablespoon canola oil
1/2 teaspoon lemon juice
1/2 teaspoon sugar
1/8 teaspoon garlic powder
1/8 teaspoon salt

Mix the water and chickpea flour.

Peel the potato.

Cut the potato into 1/2 inch pieces.

Add the potato to the chickpea/water mixture.

Heat, covered, in a 1000 watt microwave oven on full power for 2 minutes 
  20 seconds.

Put the hot container in a pan of cold water to cool for about 5 minutes.

Remove seeds and stem from the bell pepper.

Into the processor put the bell pepper, tahini, oil, lemon 
 juice, sugar, and salt.

Add the cooled chickpea mixture to the processor.

Add 1/8 cup water.

Run until desired smoothness is achieved, perhaps 2 minutes.

If mixture doesn't flow when processing add 1 tablespoon water at a time,
until mixture flow.

Put the processor contents into a mixing and/or portion bowl.

Add the whole wheat flour and garlic powder.

Mix.

Cut the tomato into 1/4 inch pieces.

Add the tomato to the bowl with the hummus/bell pepper mixture.

Toss.

Makes 1 to 2 servings, a whole recipe would make a large meal.

If used as two servings add a side dish such as a small muffin, trail mix, or
fruit.







20071009
  similar 20071013a which processes bell pepper and potato
  into a smooth puree
Hummus bell pepper tomato potato

1 1/2 ounces bell pepper.
1/2 cup water
1/4 cup chickpea flour
2 ounces potato (new potato this trial)
2 tablespoons raw tahini
1 tablespoon whole wheat flour
1 tablespoon canola oil
1/2 teaspoon lemon juice
1/2 teaspoon sgr
1/8 teaspoon garlic powder
1/8 teaspoon salt
2 ounces fresh tomato

Cut the bell pepper into 1/2 inch pieces.

Put the bell pepper into a microwaveable bowl.

Add 1/2 cup water.

Heat on full power for 3 minutes, then 4 minutes on low (15 percent)
power.

Peel the potato, cut into 1/2 inch pieces.

Add the potato to the bowl with the bell pepper.

Add the chickpea powder to the bowl.

Stir.

Heat until boiling hot, about 1 minute 30 seconds.

Put the hot mixture into a metal pan.

Set the metal pan in cold water to cool for several minutes.

Into the processor put the tahini, oil, lemon 
 juice, sugar, and salt.

Add the cooled chickpea/bell pepper/potato mixture to the processor.

Add 1/8 cup water.

Run until desired smoothness is achieved, perhaps 2 minutes.

If mixture doesn't flow when processing add 1 tablespoon water at a time,
until mixture flow. (none added this trial)

Put the processor contents into a mixing and/or portion bowl.

Add the whole wheat flour and garlic powder.

Mix.

Cut the tomato into 1/4 inch pieces.

Add the tomato to the bowl with the hummus/bell pepper mixture.

Toss.

Makes 1 serving large enough for a large meal

Has a pretty bright light green color.

Before adding the garlic powder and flour, it tastes a lot like roasted
 peanut butter.









20071013a
Hummus bell pepper tomato potato grain seed bean

1 ounce bell pepper.
1/8 cup chickpea or fava bean flour plus 3 tablespoons water
  or 1 quarter cup boiled or canned beans
2 ounces fresh new potato
2 tablespoons nut or seed butter such as tahini
  or 3 tablespoon non roasted, no hull sunflower seeds
  or 1 quarter cup California walnuts plus 1 teaspoon sugar
1 tablespoon whole wheat flour
1 tablespoon non roasted, no hull sunflower seed
  or 1 tablespoon canola oil
1 tablespoon sugar
optional: 3 packets aspartame
1/8 teaspoon plus 2 pinches salt
2 ounces fresh tomato 

Peel the potato to yield 2 ounces.

Cut 1 ounce bell pepper and 2 ounces potato into pieces appropriate for
your 2-cup or larger food processor.

Put into a 2 cup or larger processor:
1 ounce bell pepper,
2 ounces potato,
1 tablespoon whole wheat flour,
if using, 1/8 cup chickpea flour plus 3 tablespoons water
if using, 1 quarter cup boiled or canned beans
4 tablespoons (1 quarter cup) sunflower seeds
1 tablespoon sugar
optional: 3 packets aspartame (this trial)
1/8 teaspoon plus 2 pinches salt
1 quarter cup water

Process into a smooth batter, about 4 minutes.

Place the batter into a 3-cup or larger microwaveable bowl.

Heat, covered, on full power until boiling hot, about 3 minutes 30 seconds in a 1000 watt
oven, then 6 minutes on low (15 percent)
power to make the bell pepper mild.



Cut 2 ounces tomato into 1/4 inch pieces.

Add the tomato to the bowl with the hummus/bell pepper mixture.



Makes 1 serving large enough for a light meal, can also be
used as a dip for raw vegetables such as broccoli, cauliflower, sweet
potato, carrot and even butternut squash.

Has a pretty light green color.















20080131
Bell pepper seeds
2 ounces chopped green bell pepper
1/4 cup (1-1/2 ounces) dehulled pumpkin seeds 
  or 2 tablespoons canola oil plus 2 tablespoons whole grain flour 
1 tablespoon sugar

Put into a microwaveable bowl:
2 ounces chopped green bell pepper and 1 tablespoon water.

Heat, covered, for 1 minute 10 seconds (2 minutes if frozen) at full 
power, then 6 minutes on low 15 percent power.

Spread the hot bell pepper on a plate for 1 minute or so to cool.

Into a one cup processor put: (2 cup processor takes longer)
 1/4 cup (1-1/2 ounces) dehulled pumpkin seeds, and
 1 tablespoon sugar

Add the bell pepper to the 1 cup processor.

Process 4 to 5 minutes or until desired smoothness is achieved,
you should feel very few lumps when pressing a finger against the side of the
 processor bowl.

Taste, if desired add aspartame sweetener.

Has a flavor that at first, somewhat resembles bacon;
slightly bitter, but good anyway.

Probably best to not serve as the only dish at a meal, 
switching to eating another food keeps
the bitterness of the bell pepper from being annoying.





20080604
Bell pepper grain seed

2 ounces bell pepper
  or 2 teaspoons green bell pepper powder plus 2 ounces
  water (this trial)
1/4 cup (1-1/2 ounces) dehulled pumpkin 
 seeds
  or 2 tablespoons canola oil plus 2 tablespoons whole grain flour 
1 tablespoon whole wheat flour
1 tablespoon sugar
1 eighth teaspoon salt

Heat in a 5 inch tall, 3 cup or larger bowl, uncovered:
2 ounces bell pepper for 1 minute on full 
power then heat, covered, 6 minutes on low 15 percent power.

Set the hot container in cold water to cool. 

Into a one or two cup processor put:
 1/4 cup (1-1/2 ounces) dehulled pumpkin  seeds, 
 3 teaspoons sugar, and
 1 eighth teaspoon salt.

Add the bell pepper to the 1 cup processor.

Process about 4 minutes or until desired smoothness is achieved,
 you should feel very few lumps when pressing a finger against
 the side of the  processor bowl, if necessary for batter to 
 flow while processing, add 1 tablespoon water.

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

Add 1 tablespoon whole wheat flour and mix until uniform.

Taste, if desired add aspartame sweetener.

Flavorful, prominently bitter/sweet, definite bell pepper flavor, 
moderate pumpkin seed flavor; slightly: biting, starchy, salty; 
pudding consistency.





20090704d
 similar to 20070904 and 20070908 which uses 1 quarter cup bean flour,
 2 tablespoons tahini, and 1 tablespoon grain flour
Bell pepper seed bean

2 ounces bell pepper plus 2 tablespoons water
  or 2 teaspoons (.15 ounce) green bell pepper powder plus 3 ounces
  water (this trial)
1 tablespoon (.4 ounce) garbanzo or fava bean flour
1 tablespoon (.5 ounce) sunflower seed butter
  or process bell pepper/water mixture with 2 tablespoons sunflower seeds 
1 tablespoon plus 2 teaspoons (.85 ounce) sugar
  or 1 tablespoon (.5 ounce) sugar plus 1 packet aspartame sweetner (this trial)
1 tablespoon (.2 ounce) oat bran
1 eighth teaspoon salt
total: 4.7 ounces, 2.6 ounces water

Heat until boiling, about 1 minute full power, uncovered, in a 5 inch tall,
 3- or 4-cup bowl (to prevent boil over):
2 ounces bell pepper
 
Watch for boil over last 20 seconds, then heat, covered, 6 minutes on low 15 percent.

Set the hot container in cold water to cool. 

Put into a 1 or 2 cup high speed blender:
 the bell pepper,
 1 tablespoon bean flour,
 1 tablespoon sunflower seed butter,
 1 tablespoon sugar,
1 packet aspartame, 
1 tablespoon oat bran,
1 eighth teaspoon salt.

Run until smooth.

Divide the batter equally into 2-3 inch diameter bowls.

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

Heat, uncovered, until firm, 2 minutes 30 seconds in a 1000 watt oven.

---------------------------
Math:
Add 5 seconds for oven to begin heating.
Add 20 seconds to heat containers. 
To raise to boiling: 4.7 ounces X 20 equals 60 seconds.
Dry weight is total weight minus water: 4.7 - 2.6 ounces = 2.1 ounces.
Water to leave in is (30 percent water)/(70 percent dry weight) times dry weight =
 30/70 X 2.1 ounces = .9 ounces.
Water to remove is total water minus water left in (2.1 ounces - .9) = 1.2 ounces.
To evaporate excess water: 46 seconds per ounce times 1.2 ounces = 54 seconds.
Plus  to replace heat conducted to air during evaporation: 12 seconds per 
minutes times 54/60 minutes equals 11 seconds plus 12 times 11/60 is 13 seconds total.
Assume 2 ounces water are evaporated when boiling bell pepper.
---------------------------

Makes about 2 thirds of a light meal.

For a full meal, perhaps, also serve a cookie or a small biscuit or
bread with peanut butter, and perhaps an ounce of meat.

Definite bell pepper flavor, moderate starchiness, mild sweetness;
slight: bitterness, saltiness; very moist biscuit consistency.





20071022
  similar to 20071118 which heats potato/flax/bean
  into a biscuit; bell pepper/seed is processed into
  a sauce and spread on biscuit
Bell pepper potato bean seeds grain

2 ounces red, yellow, or orange sweet bell pepper
2 tablespoon freshly ground flax seed 
2 ounces potato
1/8 cup bean flour, garbanzo, fava, or other
  or 2 ounces boiled or canned beans
  or 1/4 cup refried beans 
  or 1/4 cup unseasoned cooked bean puree
1/4 cup sunflower seed meal (1 1/2 ounces)
  or 1/4 cup raw, no hulls, whole sunflower seed 
  or 1/8 cup raw sunflower seed butter, see note *(this trial)
  or 1/4 cup California walnuts plus 1 teaspoon sugar
1 tablespoon sugar
1 eighth teaspoon salt
1 tablespoon whole oats flour

Peel the potato and cut it into 3/8 inch pieces.

Put the potato into a microwaveable dish.

Cut bell pepper into 1 inch pieces and add to dish.

Add to dish:
 1/8 cup flax seed meal,
 if using, 1/8 cup bean flour, and
 1/4 cup water.

Stir.

Heat, covered, on full power until boiling, 2 minutes and 30 seconds in a 1000 watt oven, 
then 6 minutes on low (15 percent) power.

Put the bell pepper/potato/flax/bean mixture into a metal bowl or pan.

Set the bowl in a pan of cold water to quicken cool down.

Into a 2-cup or so, processor put: 
the cooled bell pepper/potato/flax/bean mixture, 
 1/4 cup sunflower seeds,
 if using, 1 quarter cup canned or boiled beans, 
 1 tablespoon sugar, and
 1 eighth teaspoon salt.

Run until smooth, about 3 minutes, if necessary, add water
1 tablespoon at a time, just enough to get the mixture to
circulate while processing.

Add to the processor 1 tablespoon oats flour. 

Run until uniform.

Taste, if desired, add aspartame sweetener.

Makes enough for a light meal or 3/4 of a 
large meal. 

For a full large meal, add a side of Blueberries And Strawberries
or any kind of fruit and/or 1 or so ounces fish or other meat.

* note: * Make in a batch that fills a food processor 1/3 to
 1/2 full. Process raw sunflower seed until a fine powder/meal 
is produced, perhaps 2 minute processing time. Add about 1 
tablespoon canola oil for each 1/2 cup of meal. Process again 
until desired smoothness if achieved, perhaps 45 seconds 
processing time.








20071118
  similar to 20071022 which processes all ingredients
   together and batter is eaten without heating to thicken
Bell pepper potato bean seeds grain

In potato flax biscuit:
2 tablespoon (.85 ounce) freshly ground flax seed 
  or 2 tablespoons whole grain flour
2 ounces potato
1/8 cup (.8 ounce) bean flour: fava, garbanzo, or other
    plus 1 eighth cup water
  or 2 ounces boiled or canned beans 
  or 1/4 cup refried beans 
total: 4.85 ounces, 2.8 ounces water

In bell pepper seed topping:
2 ounces red, yellow, or orange sweet bell pepper
3 tablespoons non roasted, no hull sunflower seed 
  or 1/4 cup sunflower seed meal (1 1/2 ounces) (1/3 c loose packed, 2 ounces)
  or 1/8 cup nut or seed butter such as tahini or
    sunflower seed butter, see note *
  or 1/4 California walnuts plus 1 teaspoon sugar
1 tablespoon sugar
2 pinches salt
1 tablespoon whole oats flour
  or 1 tablespoon other whole grain flour

Peel 2 ounces potato and cut it into 1 inch pieces.

Into a 1- or 2-cup processor put:
 2 ounces potato,
 if using 1 quarter cup canned beans.

Process until as smooth as practical, if needed,
add water 1 tablespoon at a time, just enough
to get the mixture to circulate while processing.

Put into a mixing bowl:
 the potato(/bean),
 1/8 cup flax seed meal,
 if using, 1/8 cup bean flour and 1/8 cup water. 

Stir.

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

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

Heat in a microwave oven on full power for 
3 minutes 30 seconds in a 1000 watt oven.

--------------------------------
Math:
5 seconds for oven to begin heating.
Add 10 seconds to heat plate.
To raise to boiling: 4-1/2 ounces X 20 seconds per ounce = 90 seconds.
Dry weight is total weight minus water (4.85 ounces - 2.8 ounces) =
2 ounces.
Water to leave in is ((1 part water)/(2 parts dry weight)) times (dry weigth) =
1/2 X 2 = 1 ounce.
Water to remove is total water minus water left in (2.8 ounces - 1 ounce) = 1.8 oucnes.
To remove water: 46 seconds per ounce times 1.8 ounces = 83 seconds.
To replace heat losses to air while boiling: 12 seconds per minute times
83/60 minutes = 17 seconds plus 17/60 times 12 = 3 for a total of 20 seconds.
---------------------------------

Into a processor put: 
 2 ounces bell pepper,
 3 tablespoons sunflower seeds,
 1 tablespoon sugar, and
 2 pinches salt.

Run until smooth, about 3 minutes, if needed,
add water 1 tablespoon at a time, just enough
so mixture circulates while processing.

Into the processor put 1 tablespoon oats flour 

Run to mix until uniform.

Taste, if desired, add aspartame or sucralose sweetener.

Cut the cake loose from the plate with a knife or
spatula so it will be  easier to eat.

Spread the bell pepper mixture on the cake.

Makes enough for an light meal or 3/4 of a 
large meal. 

For a full large meal, add a side of Blueberries And Strawberries
or any kind of fruit

* note: * Make in a batch that fill a food processor 1/3 to 1/2 full. Process the
raw sunflower seed until a fine powder/meal is produced, perhaps 2 minute
processing time. Add about 1 tablespoon canola oil for each 1/2 cup of meal.
Process again until desired smoothness if achieved, perhaps 45 seconds 
processing time.





20080429
  similar to 20071022 which has batter eaten 
  without heating to thicken and uses 1 ounce
  or so sunflower seed and no chestnut flour

Bell pepper potato bean seed grain
2 ounces red bell pepper
3 ounces fresh potato
1/8 cup bean powder: fava or garabanzo or other
  or 1 quarter cup (2 ounces) boiled or canned beans
1 tablespoon flax meal plus 2 tablespoons whole wheat flour 
  or 3 tablespoons (1.2 ounces) whole grain flour
3 tablespoon (1 ounce) chestnut flour
1 tablespoon (.5 ounce) sugar
1 tablespoon (.5 ounce) canola oil
  or 2 tablespoons non roasted, no hull sunflower seed
1/8 teaspoon salt
total: 10.2 ounces, 5.2 ounces water
  
Cut 2 ounces bell pepper into 1/2 inch pieces.

Put the bell pepper and 1 tablespoon water into a microwaveable bowl.

Heat covered in a 1000 watt microwave oven for 1 minute 
(1 minutes 40 seconds if frozen) on full
power, then 6 minutes on low.

2-1/2 oz X 20 seconds per ounce plus 20 seconds to heat
dish and etc.
 
Put the pepper onto a plate to cool for a minute or so.

Peel a 3 ounce piece of potato.

Cut the potato into 1/4 inch pieces.

Process in a 1- or 2-cup blender/ smoothie maker or 1 cup processor:
  the bell pepper,
 3 ounces potato,
 if using, 1 quarter cup boiled or canned beans,
 1 tablespoon sugar,
 1 tablespoon oil, and
 1/8 teaspoon salt.

If necessary, grab the smoothie maker firmly and bob up and down vigorously for a few
seconds to get flow started.

Run until desired smoothness is achieved, perhaps 3 minutes.  (smoothie tt)

Put the bell pepper/potato slurry into a mixing bowl.

Add to the bowl:
 if using, 1/8 cup bean flour,
 1 tablespoon flax meal,
 2 tablespoons grain flour, and
 3 tablespoons chestnut flour.

Mix.

Spoon the mixture onto a 10 inch plate.

Shape into a flattened donut shape with a 4 inch diameter hole.

Pour the potato/bell pepper mixture into the 4 inch diameter hole.

Put the plate into a microwave oven.

For a very moist somewhat gooey consistency
using a 1000 watt microwave oven:
Heat until firm, about 5 minutes 15 seconds
if using bean flour; about 6 minutes 15
seconds if using boiled or canned beans.

For a firmer, drier consistency heat about 45
seconds more.

--------------------------------
Math: (if using canned beans)
5 seconds for oven to begin heating.
Add 10 seconds to heat plate.
To raise to boiling: 10.2 ounces X 20 seconds per ounce = 204 seconds.
Dry weight is total weight minus water (10.2 ounces - 5.2 ounces) =
5 ounces.
Water to leave in is ((1 part water)/(2 parts dry weight)) times (dry weigth) =
1/2 X 5 = 2.5 ounces.
Water to remove is total water minus water left in (5.2 ounces - 2.5 ounce) = 2.7 oucnes.
To remove water: 46 seconds per ounce times 2.7 ounces = 124 seconds.
To replace heat losses to air while boiling: 12 seconds per minute times
124/60 minutes = 25 seconds plus 25/60 times 12 = 5 for a total of 30 seconds.
---------------------------------

When the microwaved dish is done heating, 
let it cool for a couple of minutes.

Serve warm (1 minute heat time) or cold.

Makes a medium sized meal for one person or serve 
with a side of fruit or vegetable such as saueruben or
Pumpkin wafer* and perhaps an ounce, or so, of meat, 
for a large meal.

Definite bell pepper flavor, pleasantly mildly: sweet, starchy,
saltly; chestnut contributes its flavor as a sort of intensity,
slightly sharp/bitter, moist biscuit texture/consistency.





20071220
  similar to 20080125 which puts bell pepper into
  biscuit and uses no bell pepper in topping sauce
  made of carrot, oat flour, chestnut flour
Bell pepper carrot potato bean seeds grain

Biscuit ingredients:
1 tablespoon whole grain flour
1 tablespoon freshly ground flax seed
  or 1 tablespoon whole grain flour 
2 ounces potato
1/8 cup bean powder: fava or garabanzo or other
  or 1 quarter cup (2 ounces) boiled or canned beans
  or 1/4 cup refried beans 
total: 4.8 ounces, 2.8 ounces water

In sauce topping:
2 ounces red, yellow, or orange sweet bell pepper
2 ounces mild carrot
  or 1 ounce strong flavored carrot
1/4 cup sunflower seed meal (1 1/2 ounces) (1/3 c loose packed, 2 ounces)
  or 1/4 cup raw whole sunflower seed 
  or 1/8 cup raw sunflower seed butter, see note *(this trial)
  or 1/4 California walnuts 
1 tablespoon olive or canola oil
  use 2 teaspoon if using sunflower seed butter that contains the 
  other 1 tsp oil
1 tablespoon sugar
2 pinches salt
1 tablespoon whole oats flour

Peel 2 ounces potato and cut it into 1 inch pieces.

If using bean flour:
[
Process the potato into a slaw.

Put into a mixing bowl:
 the potato,
 3 tablespoons flax seed meal,
 1/8 cup bean flour, and
 3 tablespoons water.
 
Stir.
]

If using boiled or canned beans:
[
Put into a 1- or 2-cup processor:
 2 ounces potato, and
 1/4 cup boiled or canned beans.

Run until smooth.

Add 1 tablespoon whole grain flour and
1 tablespoon flax seed meal.

Run to mix, about 30 seconds.
]
 
Pour the mixture onto a plate and spread into a layer about 1/4 inch thick.

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

For a moist, soft consistency:
Heat the donut-shaped cake in a microwave oven on full power for 3 minutes 
  40 seconds in a 1000 watt oven.

--------------------------------
Math: (if using canned beans)
5 seconds for oven to begin heating.
Add 10 seconds to heat plate.
To raise to boiling: 4.8 ounces X 20 seconds per ounce = 96 seconds.
Dry weight is total weight minus water (4.8 ounces - 2.6 ounces) =
2.2 ounces.
Water to leave in is ((1 part water)/(3 parts dry weight)) times (dry weigth) =
1/3 X 2.2 = .7 ounces.
Water to remove is total water minus water left in (2.6 ounces - .7 ounce) = 1.9 oucnes.
To remove water: 46 seconds per ounce times 1.9 ounces = 87 seconds.
To replace heat losses to air while boiling: 12 seconds per minute times
87/60 minutes = 17 seconds plus 17/60 times 12 = 3 for a total of 20 seconds.
---------------------------------


Into a 1- or 2-cup processor put: 
 2 ounces bell pepper,
 2 ounces carrot,
 1/4 cup sunflower seeds,
 1 tablespoon oil,
 1 tablespoon sugar, and
 2 pinches salt.

Run the processor until smooth, about 3 minutes.

Into the processor put 1 tablespoon oats flour.
 
Run to mix until uniform.

Cut the cake loose from the plate with a knife or spatula so it will be
 easier to eat.

Spread the bell pepper mixture on the cake.

Makes enough for an large lunch or a light supper. For a full large meal, 
add a side of Blueberries And Strawberries or any kind of fruit.

* note: * Make in a batch that fill a food processor 1/3 to 1/2 full. 
Process the raw sunflower seed until a fine powder/meal is produced, 
perhaps 2 minute processing time. Add about 1 tablespoon canola oil 
for each 1/2 cup of meal. Process again until desired smoothness if 
achieved, perhaps 45 seconds processing time.






20080125
  similar to 20071220 which puts bell pepper into the
  the sauce topping along with carrot and sunflower seed
Bell pepper carrot potato bean seeds grain

In biscuit:
2 ounces green sweet bell pepper
2 tablespoons (.8 ounce) whole grain flour
1 tablespoon (.4 ounce) freshly ground flax seed 
  or 1 tablespoon whole grain flour
2 ounces potato
1/8 cup bean powder: fava or garabanzo or other
  or 1 quarter cup (2 ounces) boiled or canned beans
  or 1/4 cup refried beans
1 tablespoon (.3 ounce) non roasted, no hull sunflower seed 
  or 1 teaspoon canola oil
2 teaspoons (.3 ounce) sugar
total: 7.8 ounces, 4.4 ounces water

In topping sauce: 
2 ounces carrot
1/8 cup chestnut flour
  or 1/4 cup raw whole sunflower seed 
  or 1/8 cup raw sunflower seed butter, see note *
  or 1/4 California walnuts
2 tablespoons non roasted, no hull sunflower seed
  or 1 tablespoon olive or canola oil
  (use 2 teaspoon if using sunflower seed butter that contains the 
  other 1 teaspoon oil)
1 teaspoon sugar
2 pinches salt
1 tablespoon whole oats flour

Peel 2 ounces potato and cut it into 1/2 inch pieces.

Cut 2 ounces bell pepper into 1/2 inch pieces.

Put into a 1 cup food processor:
 2 ounces bell pepper,
 2 ounces potato,
 if using, 1 tablespoon sunflower seed,
 if using, 1 quarter cup boiled or canned beans.

Run until smooth, about 3 or 4 minutes. 

Put into a mixing bowl:
 the potato/bell pepper slaw,
 2 tablespoons whole grain flour,
 1 tablespoon flax seed meal,
 if using, 1/8 cup bean flour plus 3 tablespoons water,
 if using, 1 teaspoon oil,
 1 teaspoon sugar, and
 1 pinch salt. 

Stir.

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

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

Put into a 1- or 2-cup blender:
 2 ounces carrot,
 1 tablespoon water, and
 1 tablespoon oil.

Run until smooth, about 3 minutes.

Into a mixing bowl put: 
the carrot slurry,
 1 tablespoon oats flour,
 1/8 cup chestnut flour, and
 1 teaspoon sugar.

Mix until uniform.

Heat the donut-shaped cake in a microwave oven on full power for 6 minutes
on full power.

--------------------------------
Math: (if using canned beans)
5 seconds for oven to begin heating.
Add 10 seconds to heat plate.
To raise to boiling: 7.8 ounces X 20 seconds per ounce = 156 seconds.
Dry weight is total weight minus water (7.8 ounces - 4.4 ounces) =
3.4 ounces.
Water to leave in is ((1 part water)/(3 parts dry weight)) times (dry weigth) =
1/3 X 3.4 = 1.1 ounces.
Water to remove is total water minus water left in (4.4 ounces - 1.1 ounce) = 3.3 oucnes.
To remove water: 46 seconds per ounce times 3.3 ounces = 152 seconds.
To replace heat losses to air while boiling: 12 seconds per minute times
152/60 minutes = 30 seconds plus 30/60 times 12 = 6 for a total of 36 seconds.
---------------------------------

Cut the cake loose from the plate with a knife or spatula so it will be
easier to eat.

Let the cake cool and solidify for a couple of minutes.

Spread the carrot mixture on the cake.

Makes enough for an large lunch or a light supper. 
For a full large meal, add a side of Blueberries And Strawberries and
perhaps a small serving of fish or other meat
or any kind of fruit

* note: * Make in a batch that fill a food processor 1/3 to 1/2 full. Process the
raw sunflower seed until a fine powder/meal is produced, perhaps 2 minute
processing time. Add about 1 tablespoon canola oil for each 1/2 cup of meal.
Process again until desired smoothness if achieved, perhaps 45 seconds 
processing time.





20080422
  similar to 20080429 which uses 3 ounces potato,
  and no topping sauce
Bell pepper potato grain seed bean and Carrot grain paste

2 ounces green sweet bell pepper
  or 2 ounces red sweet bell pepper (this trial)
  or .2 ounce dried bell pepper plus 1 quarter cup water 
2 ounces potato
1 tablespoon (.4 ounce) flax meal plus 2 tablespoons (.6 ounce) whole wheat flour 
  or 3 tablespoons (1.2 ounces) whole grain flour
3 tablespoon (1 ounce) chestnut flour
  or 3 tablespoons raw whole sunflower seed 
  or 1/8 cup raw sunflower seed butter, see note *
  or 1/4 California walnuts plus 1 teaspoon sugar
1/8 cup bean powder: fava or garabanzo or other
  or 1 quarter cup (2 ounces) boiled or canned beans
2 tablespoon (.6 ounce) non roasted, no hull sunflower seed
  or 2 teaspoon canola oil
1 tablespoon (.5 ounce) sugar
2 pinches salt
 total: 9.1 ounce, 4.4 ounces water

In topping:
2 ounces carrot 
  or if carrot is especiall strong, use 1 ounce carrot plus
    1 ounce other vegetable such as yam, butternut squash,
    green bean, asparagus
1 tablespoon olive or canola oil
  use 2 teaspoon if using sunflower seed butter that contains the 
  other 1 tsp oil
1 teaspoon sugar in topping
1 pinch salt
1 tablespoon whole oats flour
Peel 2 ounces potato.

Cut the potato and bell pepper into whatever size pieces are
appropriate for your 1- or 2-cup blender/smoothie maker or
processor. 

Put the pieces into the blender with 1
ounce plus 1 teaspoon water and 2 tablespoons sunflower seed. 

If using boiled or canned beans, add them to the
processor or blender.

Run to make a smooth
slurry, about 3 or 4 minutes. 

Put into a mixing bowl:
 the potato/bell pepper slaw,
 2 tablespoons grain flour,
 1 tablespoon flax seed meal,
 3 tablespoons chestnut flour,
 if using, 1/8 cup bean flour, 
 2 teaspoons sugar, and 2 pinches salt. 

Stir.

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

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

Heat the donut-shaped cake in a microwave oven on full power until a
moist biscuit consistency is achieved:

If using bean flour and a 1000 watt microwave oven,
heat for for 5 minutes on full power.

If using boiled or canned beans and a 1000 watt microwave oven,
heat for for 6 minutes  10 seconds on full power.

--------------------------------
Math: (if using canned beans)
5 seconds for oven to begin heating.
Add 10 seconds to heat plate.
To raise to boiling: 9.1 ounces X 20 seconds per ounce = 194 seconds.
Dry weight is total weight minus water (9.1 ounces - 4.4 ounces) =
4.7 ounces.
Water to leave in is ((1 part water)/(3 parts dry weight)) times (dry weigth) =
1/3 X 4.7 = 1.6 ounces.
Water to remove is total water minus water left in (4.4 ounces - 1.6 ounce) = 2.8 oucnes.
To remove water: 46 seconds per ounce times 2.8 ounces = 129 seconds.
To replace heat losses to air while boiling: 12 seconds per minute times
129/60 minutes = 26 seconds plus 26/60 times 12 = 5 for a total of 31 seconds.
---------------------------------

Into a 1-cup blender/smoothie maker, put:
 2 ounces carrot, 
 1 tablespoon water,
 1 teaspoon sugar, and
 1 tablespoon oil

Run the smoothie maker about 5 minutes until a smooth slurry is achieved.

Either:
(1.
Into a mixing bowl put: 
the carrot slurry,
 1 tablespoon oats flour, and
 1 pinch salt.

Mix until uniform.
)

Or 
(2. If your blender will flow the mixture, add to the carrot
slurry:
 1 tablespoon oats flour, and
 1 pinch salt.

Run to mix.
)

Cut the cake loose from the plate with a knife or spatula.

Cut into six pieces and pick up to eat.
 
Let the cake cool and solidify  for a couple of minutes.

Makes enough for an large lunch or a light supper. For a full large meal, add a side of Blueberries And Strawberries and perhaps a small serving of fish or other meat
or any kind of fruit>

* note: * Make in a batch that fill a food processor 1/3 to 1/2 full. Process the raw sunflower seed until a fine powder/meal is produced, perhaps 2 minute
processing time. Add about 1 tablespoon canola oil for each 1/2 cup of meal.
Process again until desired smoothness if achieved, perhaps 45 seconds 
processing time.

Bell pepper biscuit: definite bell pepper flavor; 
slightly: sweet, salty; 
very slightly bitter/sharp; 
moist muffin texture.

Carrot paste, mild carrot flavor; 
slightly: sweet, starchy; 
unusual flavor, very soft, moister than mashed potatoes.





20100225c
apple squash grain seed bean and Bell pepper grain seed

1 ounce apple, 1 sixth of an apple
  or 1 eighth cup apple fiber powder
    plus 1 eighth cup water
1 ounce butternut squash
1 tablespoon (.3 ounce) whole corn flour
  or 1 tablespoon (.3 ounce) whole wheat flour 
1 tablespoon (.3 ounce) non roasted sunflower seeds
2 tablespoons (.8 ounce) fava bean flour
 (should be sifted if contains skin fragments)
    plus 1 quarter cup water
  or 2 tablespoon blanched skinless peanuts
    plus quarter cup water
  or 1 quarter cup canned beans
    plus 1 eighth cup water
  or 2 tablespoons dried beans, boiled until soft and mild (this trail)
1 tablespoon (.5 ounce) sugar, or according to sweetness of  
  fruit and your preferences 
1 eighth teaspoon salt
1 quarter cup water
total: 8.1 ounces, 5.9 ounces water

Bell pepper grain seed mash ingredients:
1 ounce green or red bell pepper
  or 1 ounce carrot (see 20100221c)
2 teaspoons (.2 ounce) whole grain flour
1 tablespoon (.3 ounce) sunflower seeds
1 quarter cup water
1 tablespoon (.5 ounce) sugar
1 packet aspartame
1 pinch salt
total: 4 ounces, 2.8 ounces water

If using dried whole beans:
[
Into a metal pan put 1 eighth cup peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, 
cover, heat 1 hour 20 minutes.
]

If using spinach flakes:
[
Combine 1 tablespoons flakes and 1 ounce water in a small microwaveable bowl.

Heat in a microwave oven until boiling, about 30 seconds in a 1000 watt oven, then heat on low for 2 minutes.
]

Into a 1 or 2 cup blender put:
 1 ounce bell pepper,
 1 tablespoon sunflower seed,
 2 teaspoons grain flour,
 1 tablespoon sugar
 1 packet aspartame
 1 pinch salt, and
 1 quarter cup water.

Blend until smooth, about 4 minutes.

Put the batter into a 4-inch diameter, 2 cup bowl with sides at
least 2 inches higher than the level of the batter.

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

Into a 2 cup or larger blender put:
1 ounce apple,
1 ounce butternut squash,
1 tablespoon whole corn flour,
1 tablespoon sunflower seeds.
1 tablespoon sugar,
1 eighth teaspoon salt
1 quarter cup water

Add the beans to the blender and run until smooth, about 4 to 5 minutes.

If using bean flour:
Add the bean flour to the blender and run another 1 to 2 minutes.

Place a 3- or 4-inch diameter round casserole dish or similar 
container at the center of an 8-inch glass piepan.

Pour/spoon the batter into the space around the center container of the 
glass piepan.

Set the bowl with the bell pepper batter on top of the center utensil.

Heat in a microwave oven and heat until the consistency of mashed potatoes, 9 minutes 40 seconds
in a 1000 watt microwave oven.

------------------------------------------
Add 5 seconds for oven to begin heating.

Plus 25 seconds to heat dishes
to raise to boiling: 12.1 ounces X 20 seconds per ounce = 236 seconds.
Dry weight is total weight minus water: 12.1 ounces - 8.7 ounces = 3.4 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 1/1 X 3.4 = 3.4 ounces.
Water to remove is total water minus water left in (8.7 - 3.4) = 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 14 seconds per minute = 57 seconds plus 57/60 minutes X 14 = 14 seconds for a total of 71 seconds.
 plus 108 seconds losses to air plus
46 X 8.1 ounces water
(banana is 80 percent water, apple and vegetable is
90 percent water, losses are 15 seconds for each 1 minute
at boiling temperature)
------------------------------------------

Has enough protein and calories for a light meal and about 1 half to 2 thirds the volume.

For a complete meal serve a side of 2 ounces fruit and/or
perhaps, raw vegetable such as sweet potato or kolrabi or carrot.

Apple squash- definitely tangy, sweet; 
moderate squash flavor; 
mildly starchy, salty; 
sligthly apple flavored; 
mashed potato consistency.

Bell pepper seed- definitely: sweet, bell pepper flavored; 
mildly to moderately tangy; 
slightly bitter, starchy, salty; 
pudding consistency.








20100228a 
apple squash grain seed bean and Bell pepper grain seed

1 ounce apple, 1 sixth of an apple
  or 1 eighth cup apple fiber powder
    plus 1 eighth cup water
1 ounce butternut squash
1 tablespoon (.3 ounce) whole corn flour
  or 1 tablespoon (.3 ounce) whole wheat flour 
1 tablespoon (.3 ounce) non roasted sunflower seeds
2 tablespoons (.8 ounce) fava bean flour
 (should be sifted if contains skin fragments)
    plus 1 quarter cup water
  or 2 tablespoon blanched skinless peanuts
    plus quarter cup water
  or 1 quarter cup canned beans
    plus 1 eighth cup water
  or 2 tablespoons dried beans, boiled until soft and mild (this trail)
1 tablespoon (.5 ounce) sugar, or according to sweetness of  
fruit and your preferences
1 packet of aspartame sweetner or according to taste
1 eighth teaspoon salt
1 quarter cup water
total: 8.1 ounces, 5.9 ounces water

Bell pepper grain seed mash ingredients:
1 ounce green or red bell pepper
  or 1 ounce carrot (see 20100221c)
2 teaspoons (.2 ounce) whole grain flour
1 tablespoon (.3 ounce) sunflower seeds
1 quarter cup water
1 tablespoon (.5 ounce) sugar
1 pinch salt
total: 4 ounces, 2.8 ounces water

If using dried whole beans:
[
Into a metal pan put 1 eighth cup peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.
]

If using spinach flakes:
[
Combine 1 tablespoons flakes and 1 ounce water in a small microwaveable bowl.

Heat in a microwave oven until boiling, about 30 seconds in a 1000 watt oven, then heat on low for 2 minutes.
]

Into a 1 or 2 cup blender put:
 1 ounce bell pepper,
 1 tablespoon sunflower seed,
 2 teaspoons grain flour,
 1 tablespoon sugar
 1 pinch salt, and
 1 quarter cup water.

Blend until smooth, about 4 minutes.

Put the batter into a portion bowl to serve as is.

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

Into a 2 cup or larger blender put:
1 ounce apple,
1 ounce butternut squash,
1 tablespoon whole corn flour,
1 tablespoon sunflower seeds.
1 tablespoon sugar, 
1 packect aspartame sweetner or according to taste
1 eighth teaspoon salt
1 quarter cup water

Add the beans to the blender and run until smooth, about 4 to 5 minutes.

If using bean flour:
Add the bean flour to the blender and run another 1 to 2 minutes.

Either: 
[
Put the batter into a portion bowl to serve as is.
]

Or:

Place a 3- or 4-inch diameter round casserole dish or similar 
container at the center of an 8-inch glass piepan.

Pour/spoon the batter into the space around the center container of the 
glass piepan.

Heat in a microwave oven and heat until the consistency of mashed potatoes, 
5 minutes 10 seconds in a 1000 watt microwave oven.

------------------------------------------
Add 5 seconds for oven to begin heating.

Plus 25 seconds to heat dishes
to raise to boiling: 8.1 ounces X 20 seconds per ounce = 62 seconds.
Dry weight is total weight minus water: 8.1 ounces - 5.9 ounces = 2.2 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 
1/1 X 2.2 = 2.2 ounces.
Water to remove is total water minus water left in (5.9 - 2.2) = 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 14 seconds per minute = 40 seconds plus 40/60 minutes X 14 = 9 seconds 
  for a total of 49 seconds.
Plus 108 seconds losses to air plus
46 X 8.1 ounces water
(banana is 80 percent water, apple and vegetable is
90 percent water, losses are 15 seconds for each 1 minute

at boiling temperature)
------------------------------------------

Has enough protein and calories for a light meal and about 
1 half to 2 thirds the volume.

For a complete meal serve a side of 2 ounces fruit and/or 
perhaps raw vegetable such as sweet potato or kolrabi or carrot.


If not heated to thicken:
[
good, apple squash, definitely tangy, sweet; 
moderate squash flavor; 
mildly starchy, salty; 
sligthly apple flavored; 
mashed potato consistency.


good, bell pepper seed, definitely: bittersweet; 
mild to moderate bell pepper flavored; 
mildly tangy; slightly: starchy, salty; 
somewhat thickened liquid with some flakes of bell pepper.
]

If heated to thicken:
[
Apple squash- definitely tangy, sweet; 
moderate squash flavor; 
mildly starchy, salty; 
sligthly apple flavored; 
mashed potato consistency.

Bell pepper seed- definitely: sweet, bell pepper flavored; 
mildly to moderately tangy; 
slightly bitter, starchy, salty; 
pudding consistency.
]






20100224b
  similar 20100226a which does not heat the 3 dishes
  to thicken
apple squash grain seed bean and Bell pepper grain seed and Spinach seed

Apple squash grain seed bean ingredients:
1 ounce butternut squash
1 ounce apple, 1 sixth of an apple
  or 1 eighth cup apple fiber powder
    plus 1 eighth cup water
2 tablespoons (.6 ounce) whole corn flour
  or 3 tablespoons rolled oats
  or 2 tablespoons millet flour
  or 2 tablespoons (.8 ounce) whole wheat flour
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
use corn flour or cornmeal which has similar flavor to squash,
rolled oats whould be second best choice, then perhaps millet,
last might be wheat flour
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
1 tablespoon (.3 ounce) non roasted sunflower seeds
2 tablespoons dried beans, boiled until soft and mild
  or 2 tablespoon blanched skinless peanuts
    plus quarter cup water
  or 1 quarter cup canned beans
    plus 1 eighth cup water
  or 2 tablespoons (.8 ounce) fava bean flour
    (should be sifted if contains skin fragments)
    plus 1 quarter cup water
1 tablespoon (.5 ounce) sugar, or according to sweetness of  
fruit and your preferences (1 tablespoon this trial)
0 to 2 packets of aspartame sweetner according to taste
  (2 packets this trial)
1 eighth teaspoon salt
3 eighths cup water
total: 9.4 ounces, 6.9 ounces water

Bell pepper grain seed mash ingredients:
1 ounce green or red bell pepper
  or 1 ounce carrot (see 20100221c)
2 teaspoons grain flour
1 tablespoon sunflower seeds
1 quarter cup water
1 tablespoon plus 1 teaspoon sugar
1 packet aspartame
1 pinch salt

Spinach seed mash ingredients:
1 ounce fresh or frozen spinach 
  or 1 tablespoon spinach flakes plus 2 tablespoons water
  or 1 and 1 half teaspoons spinach powder plus 2 tablespoons water
1 quarter cup water
2 teaspoons sugar
1 packet aspartame
2 pinches salt

If using dried whole beans:
[
Into a metal pan put 1 eighth cup peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.
]

Into a 1 or 2 cup blender put:
 1 ounce bell pepper,
 2 teaspoons grain flour
 1 tablespoon sunflower seed,
 1 tablespoon plus 1 teaspoon sugar
 1 packet aspartame
 1 pinch salt, and
 1 quarter cup water.

Blend until smooth, about 4 minutes.

Put the batter into a 4-inch diameter, 1 cup or larger bowl, sides
should be at least 2 inches higher than level of batter to
prevent boilover. Or watch and shut off oven for a couple of seconds
every time batter starts to boilover.

If using spinach flakes:
[
Combine 1 tablespoons flakes and 1 ounce water in a small microwaveable bowl.

Heat in a microwave oven until boiling, about 30 seconds in a 1000 watt oven, 
then heat on low for 2 minutes.
]

Into a 1 or 2 cup blender put:
 1 ounce spinach,
 1 tablespoon sunflower seed,
 2 teaspoons sugar,
 1 packet aspartame
 2 pinches salt, and
 1 quarter cup water.

Blend until smooth, about 4 minutes.

Put the batter into a 4-inch diameter, 2 cup or larger bowl, sides
should be at least 2 inches higher than level of batter to
prevent boilover. Or watch and shut off oven for a couple of seconds
every time batter starts to boilover

Put the two bowls opposite each other across the center of a microwave oven and heat until
mashed potato consistency (50 percent water), 5 minutes 50 seconds in a 1000 watt microwave 
oven or 10 minutes in a 600 watt oven.

------------------------------------------
Add 5 seconds for oven to begin heating.
Plus 25 seconds to heat dishes.
To raise to boiling: 7.2 ounces X 20 seconds per ounce = 144 seconds.
Dry weight is total weight minus water: 7.2 ounces - 5.6 ounces = 1.6 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 
1/1 X 1.6 = 1.6 ounces.
Water to remove is total water minus water left in (5.6 - 1.6) = 4 ounces.
Plus to remove excess water: 46 seconds per ounce X 4 ounces = 184 seconds.
Plus to replace heat lost to air while at boiling temperature: 
 184/60 minutes times 14 seconds per minute = 43 seconds 
 plus 43/60 minutes X 14 = 10 seconds for a total of 53 seconds.
Plus 46 X 8.1 ounces water (assume vegetable is
80 percent water, losses are 15 seconds for each 1 minute
at boiling temperature)
------------------------------------------

Put into 1 or 2 cup blender:
 if using, 1 quarter cup canned beans
  plus 1 eighth cup water,
 1 ounce squash,
 1 half ounce apple,
 2 tablespoons corn flour or cornmeal,
 1 tablespoon sunflower seeds,
 1 tablespoon sugar,
 2 packets aspartame
 1 eighth teaspoon salt, and 
 3 eighths cup water.

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

Add the beans to the blender.
]

Blend until smooth, about 4 minutes.

Place a 4 inch diameter round casserole dish or similar utensil at the center of a 
9-inch glass piepan. Pour/spoon the batter into the space around the center
utensil.

Heat in a microwave oven to 50 percent water, 6 minutes 45 seconds 
in a 1000 watt microwave oven, or 11 minutes 30 seconds in a 600 watt oven.

------------------------------------------
Add 5 seconds for oven to begin heating.
Plus 25 seconds to heat dishes.
To raise to boiling: 9.4 ounces X 20 seconds per ounce = 188 seconds.
Dry weight is total weight minus water: 9.4 ounces - 6.9 ounces = 2.5 ounce.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 
  1/1 X 2.5 = 2.5 ounce.
Water to remove is total water minus water left in (6.9 - 2.5) = 4.4 ounces.
Plus to remove excess water: 46 seconds per ounce X 4.4 ounces = 202 seconds.
Plus to replace heat lost to air while at boiling temperature: 202/60 minutes 
  times 14 seconds per minute = 47 seconds plus 47/60 minutes X 14 = 
  10 seconds for a total of 57 seconds.
(assume vegetable is 80 percent water, losses are 14 seconds for each 1 minute
at boiling temperature)
------------------------------------------

Scrape biscuits loose from bowls and invert while still hot from the oven if 
a more moisture unifomity is desired. Bottoms tend to be a little gooey but 
will firm somewhat while cooling.

Spinach seed- prominent spinach flavor, mildly: starchy, sweet; 
slightly: salty, bitter; thin pudding consistency.

lBell pepper grain seed- prominently sweet, bell pepper flavored; 
moderately tangy; slightly starchy, salty; pudding
consistency.

Squash grain- prominently sweet, tangy; moderate squash flavor; 
mild corn flavor, saltiness, starchiness; moist and dense biscuit consistency.




20100226a
  similar to 20100224b which heats all 3 servings until
  thickened to a mash consistency, add 1 packet aspartame
  sweetener to Bell pepper grain seed
apple squash grain seed bean and Bell pepper grain seed and Spinach seed

Apple squash grain seed bean ingredients:
1 ounce butternut squash
1 ounce apple, 1 sixth of an apple
  or 1 eighth cup apple fiber powder
    plus 1 eighth cup water
2 tablespoons (.6 ounce) whole corn flour
  or 3 tablespoons rolled oats
  or 2 tablespoons millet flour
  or 2 tablespoons (.8 ounce) whole wheat flour
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
use corn flour or cornmeal which has similar flavor to squash,
rolled oats whould be second best choice,then perhaps millet,
 last might be wheat flour
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 1 tablespoon (.3 ounce) non roasted sunflower seeds
2 tablespoons (.8 ounce) fava bean flour
 (should be sifted if contains skin fragments)
    plus 1 quarter cup water
  or 2 tablespoon blanched skinless peanuts
    plus quarter cup water
  or 1 quarter cup canned beans
    plus 1 eighth cup water
  or 2 tablespoons dried beans, boiled until soft and mild (this trail)
1 tablespoon (.5 ounce) sugar, or according to sweetness of  
fruit and your preferences (1 tablespoon this trial)
0 to 2 packets of aspartame sweetner according to taste
  (2 packets this trial)
1 eighth teaspoon salt
3 eighths cup water
total: 9.4 ounces, 6.9 ounces water

Bell pepper grain seed mash ingredients:
1 ounce green or red bell pepper (green bell pepper this trial)
  or 1 ounce carrot (see 20100221c)
2 teaspoons grain flour
1 tablespoon sunflower seeds
1 quarter cup water
1 tablespoon plus 1 teaspoon sugar
1 packet aspartame
1 pinch salt

Spinach grain seed mash ingredients:
1 ounce fresh or frozen spinach 
  or 1 tablespoon spinach flakes plus 2 tablespoons water
  or 1 and 1 half teaspoons spinach powder plus 2 tablespoons water
1 quarter cup water
2 teaspoons sugar
1 packet aspartame
2 pinches salt

If using dried whole beans:
[
Into a metal pan put 1 eighth cup peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.
]

Into a 1 or 2 cup blender put:
 1 ounce bell pepper,
 2 teaspoons grain flour
 1 tablespoon sunflower seed,
 1 tablespoon plus 1 teaspoon sugar
 1 pinch salt, and
 1 quarter cup water.

Blend until smooth, about 4 minutes.

Put the batter into a portion bowl to be served.

If using spinach flakes:
[
Combine 1 tablespoons flakes and 1 ounce water in a small microwaveable bowl.

Heat in a microwave oven until boiling, about 30 seconds in a 1000 watt oven, 
then heat on low for 2 minutes.
]

Into a 1 or 2 cup blender put:
 1 ounce spinach,
 1 tablespoon sunflower seed,
 2 teaspoons sugar,
 0 to 1 packet aspartame, according to taste (non this trial)
 2 pinches salt, and
 1 quarter cup water.

Blend until smooth, about 4 minutes.

Put the batter into a portion bowl to be served.

Put into 1 or 2 cup blender:
 if using, 1 quarter cup canned beans
  plus 1 eighth cup water,
 1 ounce squash,
 1 half ounce apple,
 2 tablespoons corn flour or cornmeal,
 1 tablespoon sunflower seeds,
 1 tablespoon sugar,
 2 packets aspartame
 1 eighth teaspoon salt, and 
 3 eighths cup water.

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

Add the beans to the blender.
]

Blend until smooth, about 4 minutes.

Put the batter into a portion bowl to be served.

Squash- definite: corn flavor, tanginess; moderate squash flavor; 
sligthly salty, starchy; moderately thick liquid, with some small softly gritty particles

Bell pepper- very sweet; prominent: bell pepper flavor; moderately tangy; 
slightly: bitter, salty; thin to moderately thick liquid.

Spinach seed- definitely sweet, spinach flavored; 
mildly tangy: slightly starchy; noticeably thickened liquid.




20100222e
Banana apple bell pepper grain seed bean

1 quarter (1 ounce) of a ripe banana 
1 ounce green or red bell pepper
  or 1 ounce carrot (see 20100221c in recipes for carrot.txt)
1 ounce apple, 1 sixth of an apple
  or 1 eighth cup apple fiber powder
    plus 1 eighth cup water
2 tablespoons (.6 ounce) whole corn flour
  or 2 tablespoons (.8 ounce) whole wheat flour 
3 tablespoons (1 ounce) non roasted, no hull sunflower seeds
2 tablespoons (.8 ounce) fava bean flour
 (should be sifted if contains skin fragments)
    plus 1 quarter cup water
  or 2 tablespoon blanched skinless peanuts
    plus quarter cup water
  or 1 quarter cup canned beans
    plus 1 eighth cup water
  or 2 tablespoons dried beans, boiled until soft and mild (this trail)
2 tablespoons (1 ounce) sugar, or according to sweetness of  
fruit and your preferences
0 to 2 packets of aspartame sweetner according to taste
1 eighth teaspoon salt
1 quarter cup water
total: 10.8 ounces, 6.9 ounces water

If using dried whole beans:
[
Into a metal pan put 1 eighth cup peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.
]

Cut the ingredients into pieces suitable for your
2 cup or larger blender or food processor.

Process all ingredients together for 2 minutes.


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

Add the beans to the blender and run until smooth, about 2 minutes.

If using bean flour:
Add the bean flour to the blender and run another 2 to 3 minutes.

Divide equally into 3 4-inch diameter or 4 three-inch diameter, vertical
sided bowls, place the bowls equally spaced in a circle around the center of
a microwave oven and heat until firm, 7 minutes
in a 1000 watt microwave oven.

------------------------------------------
Add 5 seconds for oven to begin heating.

Plus 25 seconds to heat dishes
to raise to boiling: 10.8 ounces X 20 seconds per ounce = 216 seconds.
Dry weight is total weight minus water: 10.8 ounces - 6.9 ounces = 3.9 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 
  1/1 X 3.9 = 3.9 ounces.
Water to remove is total water minus water left in (6.9 - 3.9) = 3 ounces.
Plus to remove excess water: 46 seconds per ounce X 3 ounces = 139 seconds.
Plus to replace heat lost to air while at boiling temperature: 138/60 minutes times 
  14 seconds per minute = 33 seconds plus 33/60 minutes X 14 = 8 seconds for a total of 41 seconds.
(banana is 80 percent water, apple and vegetable is
90 percent water, losses are 15 seconds for each 1 minute
at boiling temperature)
------------------------------------------

Scrape biscuits loose from bowls and invert while still hot from the oven if 
a more moisture unifomity is desired. Bottoms tend to be a little gooey but 
will firm somewhat while cooling.

Definite: bell pepper flavor, sweetness, tanginess; 
moderate: starchiness, saltiness, banana flavor; 
very moist, dense, soft biscuit texture, almost as moist and 
soft as traditional poultry stuffing.









20100221d
  similar to 20100222b which uses 1 ounce banana and
  2 tablespoons fava bean flour, 20100222b has a little
  more bell pepper flavor, 20100222b has slightly more
  banana flavor.
Banana apple bell pepper spinach grain seed bean

1 half (2 ounce) of a ripe banana 
1 ounce green or red bell pepper 
  or 1 ounce carrot
1 ounce fresh or frozen spinach 
  or 1 tablespoon spinach flakes plus 2 tablespoons water
  or 1 and 1 half teaspoons spinach powder plus 2 tablespoons water
1 ounce apple, 1 sixth of an apple
  or 1 eighth cup apple fiber powder
    plus 1 eighth cup water
2 tablespoons (.6 ounce) whole corn flour (this trial)
  or 2 tablespoons (.8 ounce) whole wheat flour 
3 tablespoons (1 ounce) non roasted sunflower seeds
1 tablespoon (.4 ounce) fava bean flour
 (should be sifted if contains skin fragments)
  or 1 tablespoon blanched skinless peanuts
  or 1 eighth cup canned beans
  or 1 tablespoon dried beans, boiled until soft and mild
2 tablespoons (1 ounce) sugar, or according to sweetness of  
fruit and your preferences (1 tablespoon plus 2 teaspoons this trial)
1 eighth teaspoon salt
3 eighths cup water
total: 10.85 ounces, 7.3 ounces water

If using spinach flakes:
[
Combine 1 tablespoons flakes and 1 ounce water in a small microwaveable bowl.

Heat in a microwave oven until boiling, about 30 seconds in a 1000 watt oven, 
then heat on low for 2 minutes.
]
Cut the ingredients into pieces suitable for your
2 cup or larger blender or food processor.
Process all ingredients together for 2 minutes.

Add the bean flour to the blender and run another 2 to 3 minutes.

Divide equally into 3 4-inch diameter or 4 three-inch diameter, vertical
sided bowls, place the
bowls equally spaced in a circle around the center of
a microwave oven and heat until firm, 7 minutes 35 seconds
in a 1000 watt microwave oven.

------------------------------------------
Add 5 seconds for oven to begin heating.

Plus 25 seconds to heat dishes
to raise to boiling: 10.85 ounces X 20 seconds per ounce = 217 seconds.
Dry weight is total weight minus water: 10.85 ounces - 7.3 ounces = 3.55 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 
1/1 X 3.55 = 3.55 ounces.
Water to remove is total water minus water left in (7.3 - 3.55) = 3.55 ounces.
Plus to remove excess water: 46 seconds per ounce X 3.55 ounces = 163 seconds.
Plus to replace heat lost to air while at boiling temperature: 
163/60 minutes times 14 seconds per minute = 38 seconds plus 38/60 minutes X 14 = 9 seconds for a total of 47 seconds.
 plus 108 seconds losses to air plus
46 X 8.1 ounces water
(assumes meat is 40 percent water, fruit and vegetable is
90 percent water, losses are 15 seconds for each 1 minute
at boiling temperature)
------------------------------------------

Scrape biscuits loose from bowls and invert while still hot from the oven if 
a more moisture unifomity is desired. Bottoms tend to be a little gooey but will firm somewhat while cooling.

Definitely tangy, sweet; mild to moderate: banana flavor, bell pepper flavor; 
slightly starchy, salty; very moist, dense, similar to poultry stuffing.
spinach flavor not recognizable as such





20100222b
  similar to 20100221d which uses 2 ounces banana and
  1 tablespoon fava bean flour, 20100221d has slightly
  mor banana flavor and slightly less bell pepper flavor
Banana apple bell pepper spinach grain seed bean

1 quarter (1 ounce) of a ripe banana 
1 ounce green or red bell pepper 
  or 1 ounce carrot
1 ounce fresh or frozen spinach 
  or 1 tablespoon spinach flakes plus 2 tablespoons water
  or 1 and 1 half teaspoons spinach powder plus 2 tablespoons water
1 ounce apple, 1 sixth of an apple
  or 1 eighth cup apple fiber powder
    plus 1 eighth cup water
2 tablespoons (.6 ounce) whole corn flour 
  or 2 tablespoons (.8 ounce) whole wheat flour 
3 tablespoons (1 ounce) non roasted sunflower seeds
2 tablespoons (.8 ounce) fava bean flour
 (should be sifted if contains skin fragments)
    plus 1 quarter cup water
  or 2 tablespoon blanched skinless peanuts
    plus quarter cup water
  or 1 quarter cup canned beans
    plus 1 eighth cup water
  or 2 tablespoons dried beans, boiled until soft and mild (this trail)
2 tablespoons (1 ounce) sugar, or according to sweetness of  
fruit and your preferences (2 tablespoons this trial)
0 to 2 packets of aspartame sweetner according to taste
  (2 packets recommended)
1 eighth teaspoon salt
1 quarter cup water
total: 11.8 ounces, 7.7 ounces water

If using dried whole beans:
[
Into a metal pan put 1 eighth cup peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.
]

If using spinach flakes:
[
Combine 1 tablespoons flakes and 1 ounce water in a small microwaveable bowl.

Heat in a microwave oven until boiling, about 30 seconds in a 1000 watt oven, 
then heat on low for 2 minutes.
]
Cut the ingredients into pieces suitable for your
2 cup or larger blender or food processor.
Process all ingredients together for 2 minutes.


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

Add the beans to the blender and run until smooth, about 2 minutes.

If using bean flour:
Add the bean flour to the blender and run another 2 to 3 minutes.

Divide equally into 3 4-inch diameter or 4 three-inch diameter, vertical
sided bowls, place the
bowls equally spaced in a circle around the center of
a microwave oven and heat until firm, 8 minutes
in a 1000 watt microwave oven.

------------------------------------------
Add 5 seconds for oven to begin heating.
Plus 25 seconds to heat dishes
to raise to boiling: 11.8 ounces X 20 seconds per ounce = 236 seconds.
Dry weight is total weight minus water: 11.8 ounces - 7.7 ounces = 4.1 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 
1/1 X 4.1 = 4.1 ounces.
Water to remove is total water minus water left in (7.7 - 4.1) = 3.6 ounces.
Plus to remove excess water: 46 seconds per ounce X 3.6 ounces = 166 seconds.
Plus to replace heat lost to air while at boiling temperature: 
166/60 minutes times 14 seconds per minute = 38 seconds plus 38/60 minutes X 14 = 9 seconds for a total of 47 seconds.
 plus 108 seconds losses to air plus
46 X 8.1 ounces water
(banana is 80 percent water, apple and vegetable is
90 percent water, losses are 15 seconds for each 1 minute
at boiling temperature)
------------------------------------------

Scrape biscuits loose from bowls and invert while still hot from the oven if 
a more moisture unifomity is desired. Bottoms tend to be a little gooey but will firm somewhat while cooling.

Prominently: bell pepper flavored, tangy, sweet; 
mild: banana flavor, saltiness, starchiness; barely noticeable: spinach flavor, apple flavor; about the water content of poultry stuffing.





20100217c
Apple carrot bell pepper seed with Grain seed bean cake 

1/8 cup whole wheat flour 
  or 1/8 cup cornmeal plus 1/8 cup water
  or 1/8 cup whole corn flour (this trial)
  or 1 tablespoon flax seed meal plus 1 tablespoon 
    whole corn flour
  or 3 tablespoons rolled oats (this trial)
1 eighth cup (dry volume) dried beans boiled until soft
 or 1/4 cup canned beans
   plus 1 eighth cup water
 or 1 eighth cup fava bean powder (this trial)
 or 1 eighth cup garbanzo or soy bean flour

1 tablespoon sugar
1/8 cup nut or seed butter such as tahini 
  or 1 tablespoon unroasted chestnut flour
    
    plus either 2 teaspoons canola oil or 1 tablespoon 30 percent oil nut 
    or seed butter (1 tbsp snflwr sds bttr this trial)
1 pinch salt (0 pinch if using refried beans with added salt)
3 eighths cup water
total 8.75 ounces, 5.2 ounces water


Topping ingredients:
1 ounce apple 
  or 1/4 cup dried apple wedges (1/3 ounce) 
  or 1 tablespoon apple powder
  or 2 ounces tomato plus 1 teaspoon sugar
  or 2 ounces raw new potato 
  or 1/2 teaspoon oj concentrate
1 ounce green bell pepper
  or 1 ounce spinach
  or 2 teaspoon spinach powder
1 ounce carrot
  or 2 teaspoon carrot powder
3 tablespoons water
1 teaspoon whole wheat flour or buckwheat flour
2 teaspoon canola or olive oil, if bitter, add 1 more teaspoon
  or 1 tablespoon tahini or sunflouwer seed butter
2 tablespoons sugar
1 to 2 packet(s) aspartame

If using dried whole beans:
[
Into a metal pan put 1 tablespoon peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, 
heat 1 hour 20 minutes.
]

If using dried whole corn:
[
Into a metal pan put 1 eighth cup corn kernels, and 1  cup
water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 30 minutes.

Drain the water by dumping into a strainer.
]

Put into a 3-cup or larger blender:
 3 tablespoons rolled oats
   (or 2 tablespoons corn flour),
 if using, 1 quarter cup canned beans
    plus 1 eighth cup water, 
 1 tablespoon chestnut flour
  plus 1 tablespoon sunflower seed butter,
 1 tablespoon sugar 
 1 pinch salt, and
 3 eighths cup water.

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

Put the beans into the blender.
]

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

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

Put the grain and water into the blender.
]

Blend until smooth, about 3 to 4 minutes.

Either:
[
1. Eat the batter as is, if desired, warm by heating in a 
microwave oven for 20 to 40 seconds.
]

Or:
[
2. Place the batter into 2 4-inch diameter bowls.

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

Put the mixture onto a large plate, forming it into a flat donut shape
  on the outer 3/4 of the plate.

Put the plate in a 1000 watt microwave oven.
Run on full power for 7 minutes 10 seconds.

-----------------------------
Math:
8.75 ounces X 20 = 175 seconds.
Dry weight is total weight minus water (8.75 - 5.2) = 3.55 ounces.
Water to leave in is (20 parts water)/(80 parts dry weight) X (dry weight) = 
  1/4 X 3.55 = .9 ounces.
Water to remove is total water minus water left in (5.2 - .9) = 4.3 oucnes.
To evaporate excess water: 46 seconds per ounce X 4.3 ounces water = 198 seconds.
To replace heat lost to air during boiling: 198/60 minutes X 
14 seconds per minute = 47 seconds plus 47/60 minutes X 14 = 11 seconds for a total of 58 seconds.
------------------------------

Allow the plate to cool for about 
  5 minutes while continuing to prepare this recipe.

Into a 1 or 2 cup blender put:
1 ounce apple
1 ounce green bell pepper
1 ounce carrot
1 quarter cup water.

Run until smooth.

Put the blender's contents into a microwaveable bowl.

Heat until thickened to 60 percent water, 3 minutes 40 seconds in a 
1000 watt microwave oven or 6 minutes in a 600 watt oven.

-----------------------------
Math:
Add 5 seconds for oven to begin heating.
Plus 15 seconds to heat bowl.
To raise to boiling: 20 seconds per ounce times 5 ounces = 100 seconds.
Dry weight is total weight minus water (6.2 ounces - 4.5 ounces) = 1.7 ounces.
Water to leave in: (60 parts water)/(40 parts dry weigth) times (dry weight) = 
  3/2 X 1.7 = 2.6 ounces.
Water to remove: total water minus water left in (4.5 - 2.6) = 1.9 ounces.
To evaporate excess water: 46 seconds per ounce X 1.9 ounces = 87 seconds.
To replace heat lost to air during boiling: 87/60 minutes times 
  12 seconds per minute = 15 seconds.
Assume apple is 90 percent water, spinach and carrot are 80 percent water.
----------------------------

Into the bowl with the apple/spinach/carrot/water put:
 1 teaspoon whole wheat flour or buckwheat flour,
 1 tablespoon sugar,
 1 packet aspartame, and
 1 tablespoon sunflower seed butter.

Mix.

Cut the biscuit loose from the bowls with a knife or spatula. 

Cut into bite-sized pieces.

If needed allow the pieces to cool and firm
enought to survive mixing with topping.

Put pieces into mixing bowl with topping.

Toss. 

If desired, warm in a microwave oven for 10 to 20 seconds.
Makes a serving almost large enough for an entire light meal.

For an entire light meal, serve a side of 2 ounces of fruit or
raw vegetable such as sweet potato, pumpkin, or cabbage slaw with dressing.

Corn flour is available in some supermarkets serving Latino people.

* see Sunflower seed butter

Definitely: tangy, sweet; 
moderate: bell pepper flavor;
 mildly: starchy; slightly apple flavored. 
Soft to chewy bread like biscuit coaated with mashed potato
consistency pudding.





20100103a
bell pepper grain seed peanut

1 half ounce red bell pepper
  or 1 tablespoon dried bell pepper chunks (1 quarter inch pieces) 
  or 1 teaspoon fine bell pepper powder
  or 1 half ounce fresh spinach (?about 1 quarter cup chopped every 
    1 quarter inch,loose or 1 tablespoon dried spinach shreds, very coarse)
  or 1 half ounce fresh broccoli 
    (?about 1 quarter cup chopped every 1 quarter inch,loose)
  or 1 quarter ounce fresh arugula 
    (about 1 eighth cup chopped every 1 quarter inch,loose)
  or 1 quarter ounce fresh parsley 
    (about 1 eighth cup chopped every 1 quarter inch, loose)
1 tablespoon (.4 ounce) skinless blanched (buff) peanuts 
  or 1 tablespoon (.25 ounces) soy bean flour
1 tablespoon (.5 ounce) sugar plus 3 packets aspartame sweetner or to taste
1 half tablespoons non roasted 30 percent added oil sunflower
   seed butter 
  or 1 tablespoon sunflower seed (.3 ounce) non roasted sunflower seeds
  or 1 half 2 tablespoons roasted 30 percent added oil sunflower seed butter 
     (if too thick to mix add 1 
    tsp wtr)
  or 1 tablespoon roasted tahini
  or 1 half ounce almonds or other nut
  or 1 teaspoon canola oil plus 2 teaspoons grain or grain flour
1 tablespoon grain flour
2 tablespoons sugar, 
3 packets aspartame sweetner
1 eighth teaspoon plus 2 pinches salt
1 quarter cup (2 ounces) water
5.25 ounces, 2.45 ounces water

Cut the greens into 1 half inch pieces.

Grind 1 tablespoon grain or grain flour in a coffee grinder set on the finest 
setting, grind twice to get a fine texture.

Put into a 1 cup or larger blender:
 1 half ounce red bell pepper,
 1 tablespoon sunflower seeds,
 1 tablespoon peanuts, 
 1 tablespoon sugar,
 3 packets aspartame sweetner or to taste,
 1 eighth teaspoon plus 2 pinches salt, and
 1 quarter cup water.

Run until smooth, 4 to 6 minutes.

Add 1 tablespoon grain flour, and 1 half cup water and run to thoroughly mix and 
further pulverize and smooth, about 2 minutes.

Put the slurry into a 3 cup or larger bowl.

Add enoungh water to make about 8 ounces.

Heat to boiling temperature in a microwave oven,
3 minutes in a 1000 watt microwave oven,
5 minutes in a 600 watt oven, watch for boil over
last 30 seconds.

-------------------------------------------------
Math:
Plus 5 seconds for oven to begin heating
Plus 12 seconds to heat dishes
To heat to hot serving temp: 8 ounces X 20 seconds per ounce equals 160 seconds.
------------------------------------------------

Pour the liquid into a mug to serve.

Heating to boiling is to reduce the strong/bittter 
flavor of spinach or bell pepper.

Makes a very light meal by itself or 1 half of a large meal.

Mild to moderate: sweet, starchy, salty, bell pepper
flavored; very thick liquid consistency.





20100423e
bell pepper peanut

1 ounce green, red or yellow bell pepper (green this trial)
2 teaspoons (.3 ounce) whole grain flour
 or 1 tablespoon boiled dry corn kernels
 or 2 tablespoons canned corn
 or 2 teaspoons very fine cornmeal
 or 1 tablepsoon plus 1 teaspoon rolled oats
1 eighth cup (.8 ounce) blanched skinless peanuts, boiled 10 minutes    1 half cup water
1 tablespoon (.5 ounce) sugar
2 packets aspartame
3 pinches salt
3 eighths cup (3 ounces) wate (this is water left from boiling peanuts)
6.5 ounces, 2.8 ounces water

Put all bell pepper grain seed ingredients into
a 1 cup or larger blender and 
run until smooth, about 6 minutes.

Put the batter into a 4-inch diameter, 4 cup bowl with sides at
least 4 inches higher than the level of the batter.

Heat until boiling, 2 minutes 35 seconds in a 1000 watt microwave, 
reduce power to low and heat 5 minutes to reduce bitterness.

good, definitely bell pepper flavored; moderately sweet; mildly salty; 
slightly bitter, starchy; 
medium thick liquid with many tiney, soft particles of bell pepper.





Bell pepper onion bean peanut 

For single serving:
 1/8 cup dry kidney beans
   or 1 quarter cup boiled or canned beans
 1/4 onion, about 2 ounces of onion
 1/2 tablespoon tomato sauce
 1/2 teaspoon lemon juice
 1 tablespoon sugar 
 1/4 red bell pepper cut into 3/8 inch pieces 
   (about 1 third cup after chopping or 2 ounces)
 1/8 cup raw peanuts

If using dried whole beans:
[
Into a metal pan put 1 tablespoon peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.
]

Cut onion into 1 quarter inch thick slices.

When the beans have cooked 1 hour, add onion
and 1 eighth cup peanuts.

When the beans/onion/peanuts are done heating, 
pour into a mixing and/or portion bowl.

Good when the taste is awake.
 







20100913e
Tomato bell pepper onion grain bean peanut

For single serving:
1 tablespoon (.5 ounce) fresh tomato
  or 1/2 tablespoon tomato sauce
1 half ounce green or red bell pepper
  or 1 half tablespoon dried bell pepper, 1 quarter inch 
    chunks, add to pan same time as adding onion
  or 1 half teaspoon fine bell pepper powder
1 half ounce onion for medium onion flavor 
  or 1 ounce onion for strong onion flavor, some bitterness 
1 tablespoon whole grain flour
1/8 cup soaked dry kidney beans
  or 1 quarter cup boiled or canned beans
1/8 cup raw peanuts
2 tablespoons sugar
4 packets aspartame
1 eighth teaspoon plus 2 pinches salt

If using dried whole beans:
[
Into a metal pan put 1 eighth cup beans 
 and 7 eighths cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour.

Cut 1 half ounce onion into 1 quarter inch thick slices.

When the beans have cooked 1 hour, add onion
and 1 eighth cup peanuts.

Heat 10 minutes.

Add 1 half ounce bell pepper.

Heat 10 minutes.

When the beans/onion/peanuts are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the beans/onion/peanut into a 1- or 2-cup processor.
]

If using boiled or canned beans:
[
Cut 1 half ounce onion into 1 quarter inch thick slices.


Into a metal pan:
 the onion slices, 1 eighth cup peanuts,
 and 3 eighths cup water.

If using 1 quarter inch dried bell pepper pieces add
them to the pan now.

Heat on a cooktop until boiling, reduce heat to low, 
cover, heat 10 minutes.

If using fresh bell pepper, add 1 half ounce bell pepper to the pan, and heat 10
minutes.

When the onion/peanuts/bell pepper are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the onion/peanut/bell pepper and beans into a 
1- or 2-cup processor.
]

Add to processor:
1/2 tablespoon tomato sauce
  or 1 tablespoon fresh tomato,
2 tablespoons sugar.
1 tablespoon flour,
2 packets aspartame,
and 1 eighth teaspoon plus 2 pinches salt.

Run until smooth, about 4 to 6 minutes.

Taste, if desired, add aspartame sweetener.
(2 packet added this trial for a total of 4 packets)

If using 1 ounce bell pepper, 1 ounce onion,
1 eighth teaspoon plus 2 pinches salt, 4 pckts sptm, 2 tbsp sgr,
flour not heated: 
good, definitely tangy, sweet; 
moderate onion flavor; mild to moderately: salty; 
mild tomato flavor, bell pepper flavor;
slightly bitter/biting, starchy; 
thick liquid consistency.

If using 1 half ounce tomato, 1 half ounce bell pepper, 1 half ounce onion,
1 eighth teaspoon plus 2 pinches salt, 4 pckts sptm, 2 tbsp sgr,
flour not heated:
good, definitely: tangy, sweet; 
mild to moderate: bell pepper flavor, onion flavored;
mildly salty, biting; 
slightly starchy;
thick liquid consistency.









tomato Bell pepper peanut
1/4 cup stewed tomatoes
 1 half teaspoon lemon juice
 2 teaspoons sugar 
 1 quarter (2 ounces) red bell pepper cut into 3/8 inch pieces 
   (about 1 quarter cup after chopping)
 1/8 cup raw or lightly roasted skinless peanuts

If using raw or blanched peanuts to make roasted peanuts,
place 1 eighth cup peanuts into a hot air popcorn popper.

Set a timer for 1 minute 20 seconds and run the popper
until time is zero.

Immediately dump peanuts into a metal bowl.

If peanuts have skins, remove skins by pinching between 2 fingers.

Combine all in a portion bowl and mix.






20070000a
  similar to 20070000b which processes all
  ingredients into a smooth batter
Tomato bell pepper onion seed bean

1/8 cup dry kidney beans
  or 1 quarter cup canned beans
1/8 cup water
1/4 onion, a little less than 1/4 cup 
1/2 tablespoon tomato sauce
1/4 red bell pepper cut into 3/8 inch pieces (about 1 quarter cup after chopping)
1/8 cup raw sunflower seeds processed to fine crumbs
1 teaspoon flour
1 pinch salt

If using dried whole beans:
[
Into a metal pan put 1 eighth cup beans 
 and 7 eighths cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.

Cut onion into 1 quarter inch thick slices.

When the beans have cooked 1 hour, add onion
and heat for 20 minutes.
]

If using boiled or canned beans:
[
Cut onion into 1 quarter inch thick slices.

Into a metal pan:
 the onion slices and 3 eighths cup water.

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

]

Put all ingredients into a portion bowl.

Mix.

Has mild flavors.




20070000b
similar to 20070000a which does not processes all
  ingredients into a batter
tomato bell pepper onion seed bean

1/8 cup dry kidney beans
  or 1 quarter cup canned beans
1/8 cup water
1/4 onion, a little less than 1/4 cup 
1/2 tablespoon tomato sauce
1/4 red bell pepper cut into 3/8 inch pieces (about 1 quarter cup after chopping)
1/8 cup raw sunflower seeds processed to fine crumbs
1 teaspoon flour
1 pinch salt

If using dried whole beans:
[
Into a metal pan put 1 eighth cup beans 
 and 7 eighths cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.

Cut onion into 1 quarter inch thick slices.

When the beans have cooked 1 hour, add onion.

When the beans/onion are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the beans/onion and cooking water into 
a 1- or 2-cup processor.
]

If using boiled or canned beans:
[
Cut onion into 1 quarter inch thick slices.

Into a metal pan:
 the onion slices and 3 eighths cup water.

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

When the onion are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the onion and beans into a 
1- or 2-cup processor.
]

Add 1 teaspoon flour and 1 pinch salt.

Run until smooth, about 4 to 6 minutes.

Has a nice salad like flavor but also starchy because of the beans,
flour and sunflovwer seeds. Doesn't require a lot of time to chew, so if
you have time to make it, you probably have time to eat it.





20100213d

Bell pepper grain seed mush
2 tablespoons (.8 ounce) whole grain, very fine cornmeal
  or 2 tablespoons (.8 ounce) whole grain flour
1 eighth cup nonroasted sunflower seeds and 1 half ounce fresh red bell pepper
  or 1 eighth cup nonroasted sunflower seeds 
    and 1 half teaspoon green bell pepper powder (see 20091216i) 
  or 1 tablespoon non roasted chestnut flour
    plus 1 tablespoon additional cornmeal
  or 1 eighth cup nonroasted sunflower seeds
    plus 1 half ounce acorn squash blended with other Squash grain seed mush ingredients (see 20091121f)
  or 1 half teaspoon roasted peanut butter plus 1 tablespoon oat flour or other grain flour
1 tablespoon (.5 ounce) sugar
2 packets aspartame sweetner
1 eighth tsp salt
5 eighths cup (5 ounces) water
total: 7 ounces, 5.1 ounces water

Leek bell pepper seed bean chili
2 ounces leeks
  or 2 ounces onion 
  or 2 ounces radish root 
1 half ounce red bell pepper
1 eighth cup any dried bean
  or 1 eighth cup (.8 ounces) dried kidney beans boiled 1 hour 20 minutes
  or 1 quarter cup green lima beans 
  or 2 ounces canned kidney beans
2 tablepsoons (.6 ounce) non roasted sunflower seeds
  or 1 tablespoon (.5 ounce) roasted tahini (see 20090823d1)
  or 1 tablespoon canola oil
1 tablespoon (.5 ounce) sugar
4 packets aspartame sweetner
1 quarter teaspoon salt
3 eighths cup water added to blender left from heating onions plus 1 eighth cup water with beans
12.9 ounces, 9.2 ounces water (includes 3 ounces water leeks are heated in)

Cut onion into 3 eighths inch or smaller pieces.

Either:
(1. Put 2 ounces onion and 1 half cup water into a microwaveable bowl with 
sides 3 inches higher than onion/water mixture.
Heat until boiling, 2 minute 30 seconds in a 1000 watt microwave oven
or 4 minutes if using a 600 watt oven.
)

Or:
(2. Put 2 ounces leek and 1 half cup water into a metal pan.

Heat on a cooktop until boiling, about 2 minutes.

Reduce heat to low.
)

Cover and heat 20 minutes on low, about 1 eighth cup of the water will 
have been evaporated or absorbed.

Put 1 eighth cup beans in a sauce pan with 3 quarters cup water.

Heat on a stove top on high until boiling.

Cover an heat on low for 1 hour 20 minutes. 

When leeks are done, pour into metal pan to cool for a couple of minutes.

Process all the leek squash bean chili ingredients in a 3-cup or 
larger blender until smooth.

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

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

Set the piepan in a microwave oven.

Put all mush ingredients into a 1-cup or larger blender and 
run until smooth, about 4 minutes.

Put the mush mixture into an eight-inch diameter glass pie pan.

Set the eight-inch pie pan (with the mush mixture) on top 
of tomato leek seed bean piepan.

Heating in amicrowave oven until boiling, and then more to thicken, 
16 minutes 15 seconds total in a 1000 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 60 seconds to heat dishes.
To heat to boiling: 19.9 ounces X 20 equals 378 seconds.
Dry weight is total weight minus water (19.9 - 14.3) = 5.6 ounces.
Water to leave in is (1 part water)/(1 part dry weight) times dry weight = 
  1/1 X 5.6 = 5.6 ounces.
Water to remove is total water minus water left in (14.3 - 5.6) = 8.7 ounces.
To thicken remove about 8.7 ounces water: 46 seconds per ounce times 8.7 = 400 seconds.
Plus to add heat conducted to air during evaporation: 400/60 minutes times 
16 seconds per minute = 106 seconds plus 106/60 X 16 = 28 seconds to total 134 seconds.
Assume peas or beans when boiled absorb about 125 percent of their weight in water.
-------------------------------------------

Allow to cool for 5 minutes.

Scrape/cut the Grain seed mush loose with a metal spatula, 
fold in half, pushing to one side of the dish.

Scrape the Tomato leek seed bean loose from its dish and 
dump/scoop beside the Grain seed mush.

Serve warm.

Leek, prominent leek flavor; moderately: sweet; mildly starchy, salty; 
slgithly bitter/bitting; bell pepper flavor just noticeable;

Corn, prominent corn flavor, sweetness, saltiness; moderately starchy; 
mildly tangy, bell pepper flavored; slightly bitter; 
very moist biscuit, about as moist as poultry stuffing.





Bell pepper peanut

For single serving:
1/4 cup stewed tomatoes
1 half teaspoon lemon juice
1 third red bell pepper cut into 3/8 inch pieces (2 ounces, or
  about 1-third cup after chopping)
1/8 cup boiled or lightly roasted peanuts
1 tablespoon sugar
3 pinches salt

Process the stewed tomato with the peanuts.

Mix all in a portion bowl.





20100919a
20100915d
tomato bell pepper onion grain seed bean
tomato bell pepper onion cornflakes nuts beans

For single serving:
1 tablespoon stewed tomatoes
 or 1 half ounce fresh tomato
1 half ounce onion
1 eighth of a green bell pepper cut into 3/8 inch pieces 
  (1 half ounce, about 1 eighth cup after chopping)
  or 1 half tablespoon dried 1 quarter inch pieces bell pepper
  or 1 teaspoon dried bell pepper powder
1/4 cup boiled or canned kidney beans
1/8 cup walnuts
  or 1 eighth cup non roasted, no hull sunflower seed (this trial)
2 tablespoons sugar
2 packets aspartame
1 quarter teaspoon of salt
1 half cup cornflakes, stir with rest of ingredients at least 10 minutes before eating,
so they become softened and more flavorful
  or 2 tablespoons cornmeal of cornflour (this trial)

If using dried whole beans:
[
Into a metal pan put 1 eighth cup beans 
 and 7 eighths cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.

Cut 1 half ounce onion into 1 quarter inch thick slices.

When the beans have cooked 1 hour, add onion.

If using dried bell pepper chunks, add them to the pan.

When the onion has heated 10 minutes, add 1 half ounce
bell pepper.


When the beans/onion are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the beans/onion and cooking water into 
a 1- or 2-cup processor.
]

If using boiled or canned beans:
[
Cut 1 half ounce onion into 1 quarter inch thick slices.

Into a metal pan:
 the onion slices and 3 eighths cup water.

If using dried bell pepper chunks, add them to the pan.

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

When the onion has heated 10 minutes, add 1 half ounce
bell pepper.
]

If using cornmeal or cornflour:
[
Heat in a covered container 2 tablespoons water and 2 tablespoons cornmeal in a 1000 watt 
microwave oven 
for 50 seconds. The water should heat up to close to boiling but boil
only momentarily if at all.

Allow the cornmeal to cool with the cover on for about 5 minutes.

Add the cornmeal/water to the processor.

]


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

Put the onion and beans into a 
1- or 2-cup processor.
]

Process together:
1 half ounce bell pepper,
1 half ounce onion,
2 tablespoons corn flour heated in 2 tablespoons water,
1 quarter cup boiled or canned beans,
1 half ounce tomato, 
1 eighth cup sunflower seeds,
2 tablespoon sugar, 
2 packets aspartame, and 
1 quarter teaspoon salt. 

Process until no pieces larger than 1/8 inch remain.

Taste, if desired, add aspartame sweetener.
(0 packets added this trial)








tomato bell pepper onion cornflakes bean peanut
For single serving use 1/2 of the following ingredients:

1/4 cup stewed tomatoes
 or 2 ounces fresh tomato
1/4 onion, or 2 ounces
1 third red bell pepper cut into 3/8 inch pieces 
  (2 ounces, about 1 third cup after chopping)
1/4 cup boiled or canned kidney beans
1 eighth cup boiled or lightly roasted peanuts
1 quarter teaspoon lemon juice
1 tablespoon sugar
3 pinches of salt
1 half cup cornflakes, stir with rest of ingredients at least 10 minutes before eating,
so they become softened and more flavorful

If using dried whole beans:
[
Into a metal pan put 1 eighth cup beans 
 and 7 eighths cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.

Cut onion into 1 quarter inch thick slices.

Cut bell pepper into 3 eighths inch pieces.

When the beans have cooked 1 hour, add 2 ounces onion,
1 eighth cup peanuts, and 2 ounces bell pepper.

When the beans/onion/peanuts are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the beans/onion and cooking water into 
a 1- or 2-cup processor.
]

If using boiled or canned beans:
[
Cut onion into 1 quarter inch thick slices.

Cut bell pepper into 3 eighths inch pieces.

Into a metal pan:
 the onion slices, 1 eighth cup peanuts, 
2 ounces bell pepper, and 3 eighths cup water.

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

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

Put the onion mixture and beans into a 
1- or 2-cup processor.
]

Add to the processor:
1 quarter cup tomato sauce,
1 quarter teaspoon lemon juice 
1 tablespoon sugar, and 
3 pinches salt. 

Process until no pieces larger than 1/8 inch remain.










Bell pepper apricot peanuts

1/3 cup dried apricots, about 8 apricots
1 quarter teaspoon lemon juice
1 tablespoon sugar 
1 third yellow bell pepper, about 2 ounces
1/8 cup blanched skinless or lightly roasted peanuts

Cut the apricot into eighths.

Cut bell pepper into 3 eighths inch or smaller peices.

Mix all ingredients in a mixing and/or portion bowl.

Good, very chewy.











Tomato bell pepper grain bean
1/4 cup stewed tomato
1 tablespoon cornmeal
1/8 cup dried kidney beans
  or 1 quarter cup boiled or canned beans
1/8 cup water
1/4 teaspoon lemon juice
1 tablespoon sugar
1 pinch of salt only if stewed tomatoes have no salt on label as an ingredient 
1 teaspoon canola oil
1/3 yellow or red bell pepper (2 ounces) cut into 3/8 inch pieces

If using dried whole beans:
[
Into a metal pan put 1 eighth cup beans 
 and 7 eighths cup water.

Heat on a cooktop until boiling, reduce heat to low, 
cover, heat 1 hour 20 minutes.
]

Into a covered microwave safe dish put the stewed tomatoes, cornmeal, 

kidney beans, water, oil, sugar, and salt.

Mix.

Cook in microwave on high until boiling, about 4 minutes,
in a 1000 watt microwave, then cover and
heat on low for 6 minutes.

Add the lemon juice to the cormeal/bean combination. 

Stir.






Tomato bell pepper onion grain seed bean peanut
For 4 servings:
 1/2 14.5 ounce can diced tomatoes (about 1 cup)
   or 8 ounces fresh tomato
 1/4 cup (1.6 ounces) cornmeal
 1/2 cup (3.2 ounces) dry kidney beans
  or 8 ounces boiled or canned kidney beans
 4 ounces onion (about 1 cup when cut into 3 eighths inch pieces)
 1 teaspoon (.15 ounce) lemon juice
 1 quarter cup (2 ounces) sugar if tomato has no added sugar
   or sugar to taste
 4 pinches (1/8 teaspoon) of salt only if stewed tomatoes have 
   no salt on label as an ingredient 
 1 quarter cup (1.2 ounces) non roasted, no hull sunflower seed
   or 1 tablespoon canola oil
 4 ounces yellow or red bell pepper (cores removed),
   cut into 3/8 inch pieces
 1/2 cup raw or blanched skinless peanuts
total: 
If using dried whole beans:
[
Into a metal pan put 1 half cup beans 
 and 1 and 5 eighths cups water.

Heat on a cooktop until boiling, reduce heat to low, cover, 
heat 1 hour 20 minutes.

Cut 4 ounces onion into 1 quarter inch thick slices.

Cut 4 ounces bell pepper into 3 eighths inch pieces.

When the beans have cooked 1 hour, add 4 ounces onion,
1 half cup peanuts, and 4 ounces bell pepper.

When the onion, peanuts, and bell pepper have cooked
10 minutes, add 1 quarter cup cornmeal and
stir until thickened, about 1 to 2 minutes.

When the bell pepper/beans/onion/peanuts are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the beans/onion and cooking water into 
a 5-cup or larger processor.
]

If using boiled or canned beans:
[
Cut 4 ounces onion into 1 quarter inch thick slices.

Cut 4 ounces bell pepper into 3 eighths inch pieces.

Into a metal pan:
 the onion slices, 1 half cup peanuts, 
4 ounces bell pepper, and 3 quarters cup water.

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

When the onion, peanuts, and bell pepper have cooked
10 minutes, add 1 quarter cup cornmeal and
stir until thickened, about 1 to 2 minutes.

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

Put the onion mixture and beans into a 
5-cup or larger processor.
]

Put all remaining ingredients into the processor.

Run until desired smoothness is achieved, about
6 minutes for a very smooth texture.

Taste, if desired, add aspartame or sucralose.





Tomato bell pepper onion grain seed bean

For 4 servings:
 1 half ounce stewed tomatoes
   or 1 half ounce fresh tomato
 1 ounce yellow or red bell pepper (cores removed) cut into 3/8 inch pieces
 1 ounce onion (about 1 quarter cup, chopped)
 1/8 cup dried blackeyed peas
   or 1 eighth cup skinless peanuts
 1 eighth cup corn flour
   or 1/8 cup cornmeal
   or 2 tablespoon whole grain flour
 3 tablespoon non roasted, no hull sunflower seed
   or 3 tablespoons whole grain flour
     plus 1 tablespoon canola oil
 1 quarter teaspoon lemon juice
 1 tablespoon sugar
 2 pinches (1/16 teaspoon) of salt only if stewed tomatoes have 
   no salt on label as an ingredient 

If using dried whole beans:
[
Into a metal pan put 1 eighth cup beans 
 and 5 eighths cup water.

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

For fast cooking beans such as blackeyed peas,
heat 20 minutes.

For slow cooking beans, heat 1 hour 20 minutes
and add 3 eighths cup additional water.
]

Cut 1 ounce onion into 1 quarter inch thick slices.

when the beans have 20 minutes left to heat,
add onion to beans.

Cut 1 ounce bell pepper into 3 eighths inch pieces.

When the beans/onion has 10 left to heat,
add to the pan:
the bell pepper and
3 tablespoons sunflower seed. 

Heat for 10 minutes.

When the bean/onion/bell pepper and done heating,
add 2 tablespoons cornmealto the pan.

Stir until thickened and the cornmeal has
softened, about 1 to 2 minutes.

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

Place in a 2-cup or larger food processor:
 1 tablespoon sugar,
 1 quarter teaspoon lemon juice, 
 2 pinches salt.

When the bean/onion/bell pepper/cornmeal has cooled,
add it to the processor.

Run until smooth, about 4 to 6 minutes.

Place in a portion bowl.





Chicken pineapple bell pepper and peanuts
For two medium servings or 1 hugh serving:
1 chicken thigh or breast
1/4 cup crushed fresh or canned unsweetened pineapple
  or 2 thirds of an apple diced, about 4 ounces
  or 1/4 cup stewed tomato
  or 1/8 cup raisins
  or 1/4 cup dried apricot, about 4 apricots
  or 1/4 cup canned sweetened whole cranberries
1 half teaspoon vinegar
   or 1/4 teaspoon lemon juice
1 tablespoon sugar (omit sugar if using sweetened pineapple)
1 half of red or green bell pepper cut into strips (about 2 ounces)
1/4 cup peanuts, blanched skinless, boiled, or lightly roasted

Put chicken into covered microwave safe dish.

If using skinless chicken, add 1 teaspoon olive
or canola oil.

Put the bell pepper in the dish with the chicken.

Cook in microwave on high for about 5 minutes
(7 minutes if chicken is frozen).

Add all other ingredients to a mixing bowl and stir.

Cut the chicken into two pieces.

Pour the mixed ingredients over the chicken and bell pepper.

Makes 2 servings, each of which will do for a small meal or
2 thirds of a large meal.

For a large meal, serve a grain or seed dish, perhaps,
a small cookie or biscuit or half an ear of corn.





20091216i
leek squash seed bean with Bell pepper grain seed mush
Serves 1.

Bell pepper grain seed mush
2 tablespoons (.8 ounce) whole grain flour or very fine cornmeal
1 eighth cup nonroasted sunflower seeds and 1 half teaspoon green bell pepper powder
  or 1 eighth cup nonroasted sunflower seeds and 1 half ounce fresh green bell pepper
  or 1 eighth cup nonroasted sunflower seeds
    plus 1 half ounce acorn squash blended with other Squash grain seed mush ingredients (see 20091121f)
  or 1 tablespoon non roasted chestnut flour plus 1 tablespoon additional cornmeal
1 tablespoon (.5 ounce) sugar
2 packets aspartame sweetner
1 eighth tsp salt
5 eighths cup (5 ounces) water
7 ounces, 5.1 ounces water

Leek squash seed bean
2 ounces leeks 
  or 2 ounces onion
1 half ounce butternut squash
2 ounces canned kidney beans
    plus 1 eighth cup water
  or 1 eighth cup (.8 ounces) dried kidney beans
  or 1 quarter cup green lima beans 
  or 1 eighth cup any dried bean
2 tablepsoons (.6 ounce) non roasted sunflower seeds
  or 1 tablespoon (.5 ounce) roasted tahini (see 20090823d1)
  or 1 tablespoon canola oil
1 tablespoon (.5 ounce) sugar
4 packets aspartame sweetner
1 quarter teaspoon salt
3 eighths cup water added to blender left from heating onions
  plus 1 eighth cup water with beans
12.9 ounces, 9.2 ounces water (includes 3 ounces water leeks are heated in)

Cut leeks into 3 eighths inch or smaller pieces.

Either:
(1. Put 2 ounces leeks and 1 half cup water into a microwaveable bowl with 
sides 3 inches higher than onion/water mixture.
Heat until boiling, 2 minute 30 seconds in a 1000 watt microwave oven or 
4 minutes if using a 600 watt oven.)

Or:
(2. Put 2 ounces leek and 1 half cup water into a metal pan.
Heat on a cooktop until boiling, about 2 minutes.
Reduce heat to low.)

Cover and heat 20 minutes on low, about 1 eighth cup of the water 
will have been evaporated or absorbed.

If using dried beans:
[
Put 1 eighth cup beans in a sauce pan with 3 quarters cup water.

Heat on a stove top on high until boiling, about .

Cover an heat on low for 1 hour 20 minutes. 

When beans have softened, pour the beans into a strainer and discard water.
]

When leeks are done, pour into metal pan to cool for a couple of minutes.

Process all the leek squash bean ingredient in a 3 cup or larger blender until smooth.

Place a 4 inch diameter round casserole dish or similar utensil at the center 
of an eleven inch diameter glass piepan.

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

Set the piepan in a microwave oven.

Put all mush ingredients into a 1 cup or larger blender and run until smooth, about 4 minutes.

Put the mush mixture into an eight-inch diameter glass pie pan.

Set the eight-inch pie pan (with the mush mixture) on top of tomato leek seed bean piepan.

Heat until boiling, and then more to thicken, 16 minutes 15 seconds in a 1000 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 60 seconds to heat dishes.
To heat to boiling: 19.9 ounces X 20 equals 378 seconds.
Dry weight is total weight minus water (19.9 - 14.3) = 5.6 ounces.
Water to leave in is (1 part water)/(1 part dry weight) times dry weight = 
1/1 X 5.6 = 5.6 ounces.
Water to remove is total water minus water left in (14.3 - 5.6) = 8.7 ounces.
To thicken remove about 8.7 ounces water: 46 seconds per ounce times 8.7 = 400 seconds.
Plus to add heat conducted to air during evaporation: 400/60 minutes times 
16 seconds per minute = 106 seconds plus 106/60 X 16 = 28 seconds to total 134 seconds.
Assume peas or beans when boiled absorb about 125 percent of their weight in water.
-------------------------------------------

Allow to cool for 5 minutes.

Scrape/cut the Grain seed mush loose with a metal spatula, fold in half, 
pushing to one side of the dish.

Scrape the Tomato leek seed bean loose from its dish and 
dump/scoop beside the Grain seed mush.

Serve warm.
(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 20091014e title: apple broccoli seed.

Bell pepper grain- definite bell pepper flavor; 
moderately bittersweet; 
mildly: starchy, tangy, salty, squash flavored; 
moist and soft biscuit

Onion bean- definitely onion flavored; 
mildly sweet, tangy, starchy, salty; 
moist biscuit that is firm at edges.








do first only, if serving one person
do both if very hungry or serving 2 people
20090510a
salsify bell pepper bean seed grain and Ground cherry grain seed pudding

Salsify bell pepper grain seed bean biscuit cake:
4 ounces salsify (can include 25 percent leaf if bleached completely white)
1 ounce green bell pepper
  or .1 ounce dried green bell pepper powder 
    (about 1 and 1 half teaspoons powder, more
    or less depending on texture) plus 1 eighth cup water )
  or 1 tablespoon dried bell pepper pieces (1 quarter inch)
    plus 1 eighth cup water
3 tablespoons (1 ounce) non roasted sunflower seeds
1 tablespoon (.3 ounces) dried beans
  or 1 tablespoon bean flour
1 tablespoon flax seed
  or 1 tablespoon (.3 ounce) flax meal
1 eighth cup dried corn kernels
  or 2 tablespoons (.5 ounce) corn flour
2 teaspoons canola oil
1 tablespoon (.5 ounce) sugar
1 eighth teaspoon salt
1 half cup (4 ounces) water

Fruit squash grain seed pudding:
1 ounce (1 quarter cup) ground cherries
 or 1 ounce (1 quarter cup) blueberries
 or 1 ounce concord grapes, seeds removed
 or 1 ounce peach, use 2 ounces if fruit is sweet and mild
 or 1 ounce Keiffer pear, core and skin removed 
 or 1 ounce other fruit
1 ounce acorn or butternut squash
3 tablespoons (1 ounce) raw (non roasted) sunflower
     seeds
  or 2 tablespoons nut or seed butter such as tahini
    (use the seed butter if your processor is low speed or will not flow
      with the seeds)
1 tablespoon (.4 ounce) wheat kernels
  or 1 tablespoon whole oat flour
1 to 3 teaspoons (.2 to .5 ounces) sugar according to sweetness of fruit,
  1 tablespoon for keiffer pear, even if the pear is very ripe so the sugar
  subdues the strong flavor in the pears
1 quarter cup (2 ounces) water

Pudding preparation:
Into a high speed 1 cup blender/processor put:
 1 ounce (1 quarter cup) ground cherries,
 1 ounce acorn or butternut squash,
 2 tablespoons sunflower seeds,
 1 tablespoon wheat,
 1 tablespoon sugar (1 teaspoon for ripe seckel pears or very sweet fruit) 
 1 quarter cup water.

Run until smooth, perhaps about 2 minutes.

Put the fruit/seed mixture into 2 3- or 4-inch diameter microwaveable bowls.

Heat to thicken, 4 minutes 55 seconds in a 1000 watt oven,
or 8 minutes 10 seconds in a 600 watt oven.

-----------------------
Math: Squash fruit grain seed
Plus 5 seconds for oven to begin heating.
Plus 10 seconds to heat dish.
To raise to boiling: 5.9 ounces X 20 is 118 seconds.
Dry weight is total weight minus water (5.9 - 3.7) = 2.2 ounces.
Water to leave in is 30/70 times dry weight (30/70 - 2.2) = .93 ounce.
Water to remove is total water minus water left in (3.7 - .93) = 2.8 ounces.
Plus to remove excess water 46 seconds per ounce times 2.8 ounces water equals 129 seconds.
Plus to replace heat lost to air during evaporation: 129/60 minutes times
12 seconds per minute = 26 seconds plus 26/60 X 12 seconds per minute for a 
total of 31 seconds.
Assume squash is 80 percent water, fruit is 90 percent water.
-----------------------

Biscuit cake:
Cut 4 ounces salsify into 1 half inch pieces.

Into a two cup blender put:
 the salsify,
 1 ounce bell pepper,
 1 eighth cup dried corn kernels,
 1 tablespoon flax seed,
 3 tablespoons sunflower seeds, 
 1 tablespoon dried beans, 
 1 tablespoon plus 1 teaspoon sugar,
 4 pinches salt (1 eighth teaspoon), and
 3 quarters cup water.
 
If using dry bell pepper, add to the blender and  
process into a smooth slurry (about 3 minutes) in a high speed processor,
a low speed processor will takes a couple of minutes longer.

Put equal amounts of batter into each of four 4 inch bowls

Arrange the bowls in a circle in a microwave oven, separating 
the bowls by at least an inch.

Heat in a microwave oven until firm, 14 minutes in a 1000 watt oven).

Loosen biscuits from dishes with a spoon, flip over.

For more even firmness:
[
If gooey on bottom, enough that large bits of food stick onto a finger,
heat in microwave 1 minute 20 seconds, if tiny bits of food stick onto
a finger, heat 1 minute, if biscuits are sticky but no food sticks onto
a finger, let biscuits cool a couple of minutes. 
]

----------------------------
math: salsify bell pepper
To heat to boiling: 13 ounces X 20 equals 260 seconds.
Plus 5 seconds for oven to begin heating.
Plus 48 seconds to heat dishes.
Dry weight is total weight minus total water (13 - 9.4) = 3.6 ounces.
Water to leave in (20/80)(3.6) = .9 ounce.
Water to remove is total water minus water to leave in (9.4 - .9) = 8.5 ounces.
Plus to evaporate excess water: 46 seconds per ounce X 8.5 ounces water equals 391 seconds.
Plus to replace heat lost to air: 391/60 X 16 = 104 plus 104/60 X 16 =
  28 for a total of 132 seconds.
(assumes vegetable is 90 percent water,
16 seconds heating required to replace heat lost to air for each
minute at boiling temperature,
final product will be 20 percent water)
----------------------------

Serve the fruit pudding and the vegetable biscuit in separate dishes.

If desired, warm 30 seconds in a microwave oven
just before serving.

Makes most of a light meal, serve with an ounce or so of fruit or
Vegetable for a complete light meal, perhaps a small pear or carrot
With peanut butter or Peach pudding or Pear Pudding.

Ground cherry pudding- sweet, tangy, robust flavor, thick pudding
consistency, tastes something like intensified graham cracker with sugar
and some kind of fruit.

Salsify bell pepper- prominent bell pepper flavor, moderate
salsify flavor, soft and moist biscuit consistency.


marker 43


20100920b
20070610
Collards carrot bell pepper peas seeds flour

2 ounces collard greens
1 ounce mild carrot
  or 1 half ounce strong flavored carrot
1 ounce green or red or yellow bell pepper
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons (1 ounce) tahini
1 tablespoon (.3 ounce) whole wheat flour
1 tablespoon (.5 ounce) sugar
aspartame to taste (.1 ounce)
3 pinches salt
1/4 cup (1.1 ounce) thawed frozen peas
total: 9 ounces, 5.2 water (includes 1 quarter cup added water)

If using fresh collard:
[
Cut 3 ounces collard leafs every 1 half inch.

Put the greens and 2 cups water into a metal pan.

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

Dump the greens and water into a strainer to get rid of water.

Dump greens back into pan, add a cup or two of water to rinse and strain again.

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

Or:
Use a hand to squeeze excess water from greens slaw.
]


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

Process until smooth, 4 to 6 minutes.

Heat in a 1000 watt microwave oven, in a covered container 
until boiling, 3 minutes 35 seconds on full power in a 1000 watt
oven. 

Then heat on 15 percent power until mash consistency,
about about 6 minutes.

Or for a 600 watt oven 5 minutes full and 6 minutes 30 percent power
or low.

----------------------------
math:
Add 5 seconds for oven to begin heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 9 ounces X 20 equals 180 seconds.
Dry weight is total weight minus total water (9 - 5.2) = 3.8 ounces.
Water to leave in (50 parts water/50 parts dry weighth)(3.8 ounces dry weight) = 3.8 ounce.
Water to remove is total water minus water to leave in (5.2 - 3.8) = 1.4 ounces.
Plus to evaporate excess water: 46 seconds per ounce X 1.4 ounces water equals 64 seconds.
Plus to replace heat lost to air: 64/60 X 16 = 17 plus 17/60 X 16 =
  4 for a total of 21 seconds.
(assumes vegetable is 80 percent water,
16 seconds heating required to replace heat lost to air for each
minute at boiling temperature,
final product will be 50 percent water)
----------------------------

Set the hot container in a pan of cold water to cool for a couple
of minutes or dump onto a plate to speed cooling.

Add a serving of baked beans and/or an ounce or
so of meat and this makes a portion large enough for an a 
meal.








20100920c
Mackerel apple bell pepper peas

1 ounce mackerel 
  or 1 ounce tuna
3 ounces apple, or 1/2 apple
  raw pear
  pineapple
1 ounce red bell pepper, 1/2 of a red bell pepper
1/4 cup (1.1 ounce) frozen or canned peas
 or 1 eighth cup split peas
 or 1 eighth cup dried beans
 or 1 quarter cup boiled or canned beans
 or 1 eighth cup lentils
1 tablespoon (.5 ounce) sugar
aspartame sweetener to taste
2 pinches salt
total: 8.7 ounces, 5.6 ounces water (includes 1 ounce added water)

If using dried beans:
[
Put 1 eighth cup beans in a sauce pan with 3 quarters cup water.

Heat on a stove top on high until boiling, about .

Cover an heat on low for 1 hour 20 minutes. 

When beans have softened, pour the beans into a strainer and discard water.
]

If using lentils:
Put the lentils in a cup with an equal volume
of water. Put the cup in a microwave oven. Cover the cup with a small
saucer. Heat for 3 minutes. Drain the water off. The cooked lentils have

Put all ingredients and 1 quarter cup water into a 2-cup or larger processor.

Process until smooth, 4 to 6 minutes.

Heat in a 1000 watt microwave oven, in a covered container 
until boiling, 3 minutes on full power in a 1000 watt
oven. 

Then heat at 15 percent power until mash consistency,
about about 10 minutes.

Or for a 600 watt oven 5 minutes full and 10 minutes 30 percent power
or low.

----------------------------
math:
Add 5 seconds for oven to begin heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 8.7 ounces X 20 equals 174 seconds.
Dry weight is total weight minus total water (8.7 - 5.6) = 3.1 ounces.
Water to leave in (50 parts water/50 parts dry weighth)(3.1 ounces dry weight) = 3.8 ounce.
Water to remove is total water minus water to leave in (5.6 - 3.1) = 2.5 ounces.
Plus to evaporate excess water: 46 seconds per ounce X 2.5 ounces water equals 115 seconds.
Plus to replace heat lost to air: 115/60 X 16 = 31 plus 31/60 X 16 =
  8 for a total of 39 seconds.
(assumes meat is 40 percent water, vegetable is 80 percent water,
16 seconds heating required to replace heat lost to air for each
minute at boiling temperature,
final product will be 50 percent water)
----------------------------

Set the hot container in a pan of cold water to cool for a couple
of minutes or dump onto a plate to speed cooling.


marker 45

For a 1 serving version see 20100921c
Bell pepper asparagus lettuce salad
Makes 4 large servings.

1 red or yellow bell pepper, 4 ounces
2 cups chopped romaine lettuce, 6 ounces
1/2 pound asparagus (about 1 cup) 
2 tablespoon olive or canola oil
optional:
2 tablespoons sugar
1 eighth teaspoon salt

Chop the asparagus into 1/2 inch pieces.

Place the chopped 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.

Remove the core and seeds from the bell pepper.

Chop the bell pepper into 1/4 inch pieces, and romaine lettuce into 3/8 inch pieces.

Combine all ingredients and toss.

Makes 4 large servings, with a serving of meat and a grain-based food will
make a complete meal.




20100921c
Bell pepper asparagus lettuce salad or smoothie
Makes 1 large serving.

1 quarter of a red or yellow bell pepper, about 1 ounce
1 third cup chopped romaine lettuce, 1 ounce
2 ounces asparagus (about 1 third cup, chopped) 
2 tablespoons non roasted, no hull sunflower seed
  or 2 tesaspoons olive or canola oil
optional:
1 tablespoon sugar
2 pinches salt

Chop the asparagus into 1/2 inch pieces.

Place the chopped asparagus and 1 tablespoon water
 into a microwaveable container
 that has a lid, or cover it with a small saucer.

Heat the covered container in the microwave oven for 1 minute,
then heat on low power for 3 minutes.

To make a salad:
[
Remove the core and seeds from the bell pepper.

Chop the bell pepper into 1/4 inch pieces, and romaine lettuce into 3/8 inch pieces.

Combine all ingredients and toss.
] 

To make a smoothie:
Place all ingredients and 1 eighth cup water into a 1-cup blender or
1- or 2-cup processor.

Run until smooth, 3 to 6 minutes.

With a serving of meat and a grain-based food will
make a complete meal. Or serve with a grain/bean food to get
enough protein and calories.





Bell pepper asparagus onion lettuce salad
makes 4 large servings

1 red or yellow bell pepper
1 onion (about 1 cup)
2 cups chopped romaine lettuce
1/2 pound asparagus (about 1 cup)
2 tablespoon olive or canola oil
optional:
1 quarter cup almonds, about 20 almonds, soaked in water
  24 hours or boiled 20 minutes


Chop the onion into 3/8 inch pieces.

Cut onion into 1 quarter inch thick slices.

Into a metal pan:
 the onion slices and 3 eighths cup water.

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

Chop the asparagus into 1/2 inch pieces.

When the onion has heated 10 minutes, add the 
asparagus to the pan.

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

Remove the core and seeds from the bell pepper.

Chop the  bell pepper, and romaine lettuce into bite size pieces.

Combine all ingredients and toss.

Makes 4 large servings.




20100921d
Bell pepper asparagus onion lettuce salad
makes 1 serving

1 quarter of a red or yellow bell pepper, 1 ounce
1 quarter of an onion (about 1 ounce)
1 third cup chopped romaine lettuce, 1 ounce
1 ounce asparagus (about 1 quarter cup, chopped) 
2 tablespoons non roasted, no hull sunflower seed
  or 2 teaspoons olive or canola oil
  or 1 tablespoon nut or seed butter such as tahini
optional:
1 eighth cup almonds, about 10 almonds, soaked in water
  24 hours or boiled 20 minutes
1 tablespoon sugar
2 pinches salt

Chop the onion into 3/8 inch pieces.

Cut onion into 1 quarter inch thick slices.

Into a metal pan:
 the onion slices and 3 eighths cup water.

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

Chop the asparagus into 1/2 inch pieces.

When the onion has heated 10 minutes, add the 
asparagus to the pan.

When the onion/asparagus is done heating, 
set the pan in cold water to cool for a couple of
minutes.

Remove the core and seeds from the bell pepper.

To make a salad:
[
Chop the  bell pepper, and romaine lettuce into bite size pieces.

Combine all ingredients and toss.

Makes 1 large serving.
]

To make a smoothie:
[
Chop the  bell pepper, and romaine lettuce into pieces appropriate
for your 1-cup blender or 1- or 2-cup processor.

Put all ingredients and 1 eighth cup water into the processor or
blender.

Run until smooth.






Mushroom bell pepper asparagus lettuce salad

1 quarter cup sliced button mushrooms (about 1 ounce)
1 quarter of a red or yellow bell pepper, 1 ounce
1 third cup chopped romaine lettuce, 1 ounce
1 ounce asparagus (about 1 quarter cup, chopped) 
2 tablespoons non roasted, no hull sunflower seed
  or 2 teaspoons olive or canola oil
  or 1 tablespoon nut or seed butter such as tahini
optional:
1 half teaspoon vinegar  
   or 1 eighth teaspoon lemon juice
1 tablespoon sugar
2 pinches salt

Cut the asparagus into 1 inch long pieces.

Blanch the asparagus by covering with water and heating in a microwave oven
until boiling, reduce heat to low, heat 3 minutes.

Dice the bell pepper into 1/4 inch pieces.

Combine all ingredients but the asparagus.

Drain the water from the asparagus.

Add the asparagus to the salad and toss.

Makes 1 large serving, enough fiber for an entire
large meal.

To make a full meal also serve an ounce or so meat
and or a bean and grain based food for calories
and protein.











Mushroom bell pepper asparagus onion lettuce salad

1 quarter cup sliced button mushrooms (about 1 ounce)
1 quarter of a red or yellow bell pepper, 1 ounce
1 third cup chopped romaine lettuce, 1 ounce
1 ounce asparagus (about 1 quarter cup, chopped) 
1 quarter of an onion (about 1 ounce)
2 tablespoons non roasted, no hull sunflower seed
  or 2 teaspoons olive or canola oil
  or 1 tablespoon nut or seed butter such as tahini


1 onion (about 1 cup)
optional:
1 teaspoon sugar
2 pinches salt

If using mild onion:
[
Chop the onion into 3/8 inch pieces.

Chop the asparagus into 1/2 inch pieces.

Place the chopped onion, asparagus, and 1 tablespoon water
 into a microwaveable container
 that has a lid or cover it with a small saucer.

Heat the covered container in the microwave oven until boiling hot,
about 65 seconds in a 1000 watt microwave oven, then heat on low
for 3 minutes. 

The onion should be translucent.
]

If using strong flavored onion:
[
Cut onion into 1 quarter inch pieces.

Place onion and 1 eighth cup water into a microwaveable
2 cup bowl.

Heat in a microwave oven until boiling, 55 seconds in a 
1000 what oven, cover, heat on low for 20 minutes.
]

Remove the core and seeds from the bell pepper.

Chop the mushrooms, bell pepper, and romaine lettuce into half inch pieces.

Combine all ingredients and toss.

Makes 4 large servings.








Mackerel bell pepper onion spinach salad
for a single serving

2 ounces leek or onion (about 1/4 cup)
1/4 red or yellow bell pepper, about 1 ounce
1 ounce fresh spinach leafs
2 ounces canned mackerel or canned tuna
2 teaspoons nut or seed butter such as tahini
  or 1 teaspoon olive or canola oil
    plus 1 teaspoon whole grain flour
1 quarter ounce apple
  or 3/4 teaspoon orange juice or 1/2 teaspoon frozen orange juice concentrate
1 tablespoon plus 1 teaspoon sugar
2 packets aspartame sweetener
1 eighth teaspoon salt
  or 1/4 teaspoon soy sauce

Cut 2 ounces onion into 1/2 inch pieces.

Put the leek into a metal sauce pan.

Add 1 quarter cup water.

Heat uncovered on a cooktop until boiling, about 2 minutes.

Cover and heat 20 minutes on low power.

Put all ingredients except mackerel into a 1- or 2- cup processor.

Run until smooth, about 4 to 6 minutes.

Add the mackerel to the processor.

Run until as smooth as desired, perhaps 2 minutes.

If not making a puree using a food processor:
Chop the spinach into 1/2 inch pieces or process into a coarse slaw in a food processor.

Put the spinach into a large bowl.

Cut the bell pepper into 3/8 inch pieces.

Add the bell pepper to the spinach.

Add the heated leek to the bowl with the spinach and bell pepper.

Break up the mackerel or tuna into bite size pieces.
Add the mackerel to the bowl.

Combine the oil, juice and soy sauce in a small bowl and mix.

Add the oil mixture to the large bowl with the other ingredients.
Toss.

If using blender:
moderate bell pepper flavor, bittersweetness; 
mild mackerel flavor, saltiness; 
pudding consistency.





Tomato bell pepper carrot seed bean

For a single serving:
2 tablespoons tomato sauce
  or 1 ounce fresh tomato
1/4 red or yellow bell pepper, about 1 ounce
1 ounce mild carrot
  or 1 half ounce strong flavored carrot
1 eighth cup dried beans
  or 1 quarter cup boiled or canned beans
1 tablespoon nut or seed butter such as tahini
  or 1 tablespoon olive or canola oil
1 tablespoon sugar
2 pinches salt
optional:
1/8 cup walnuts plus 1 teaspoon sugar
Top with 1/4 cup crushed cornflakes or taco chips.

If using dried whole beans:
[
Into a metal pan put 1 eighth cup peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.
]

If using walnuts:
[
Process carrots and walnuts together to a coarse slaw.
]

If not using walnuts:
[
Process the carrot to a slaw consistency.
]

Combine the tomato sauce, carrot, bell pepper, beans and sugar

Stir.

Taste, if desired, add 1 more pinch salt and/or
1 packet of aspartame sweetener and mix.

optional: 
top with 1/4 cup crushed cornflakes or taco chips.

marker 51



Bell pepper carrot seed bean

For a single serving:
1/4 red or yellow bell pepper, about 1 ounce
1 ounce mild carrot
  or 1 half ounce strong flavored carrot
1 eighth cup dried beans
  or 1 quarter cup boiled or canned beans
1 tablespoon nut or seed butter such as tahini
  or 2 teaspoons olive or canola oil
1 tablespoon sugar or to taste
2 pinches salt
optional:
1/8 cup walnuts plus 1 teaspoon sugar
Top with 1/4 cup crushed cornflakes or taco chips.

If using dried whole beans:
[
Into a metal pan put 1 eighth cup peas or beans 
 and 3 quarters cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes.
]

If using walnuts:
[
Process carrots and walnuts together to a coarse slaw.
]

If not using walnuts:
[
Process the carrot to a slaw consistency.
]

Combine the carrot, bell pepper, beans and sugar

Stir.

Taste, if desired, add 1 more pinch salt and/or
1 packet of aspartame sweetener and mix.

optional: 
top with 1/4 cup crushed cornflakes or taco chips.






20100908
apple bell pepper peanut

1 tablespoon apple butter
  if apple butter is unsweetened, add 2 teaspoons sugar
1 ounce bell pepper
1 tablespoon roasted peanut butter
1 tablespoon sugar
2 pinches salt

In a 1-cup blender or processor, process 1 ounce bell pepper
and 1 eighth cup water, 1 to 2 minutes.

Add other ingredients to processor and run to mix, 30 seconds.

Either: 
[
1. Cube 1 slice bread into 3 eighths inch cubes, mix in the
batter. Eat as is, if desired, warm by heating in a microwave oven 15 to 25 seconds.
]

Or:

[
2. Put the bell pepper slurry into a 4-cup or larger microwaveable
bowl.

Heat in a microwave oven until thickened, 3 minutes 30 seconds
in a 1000 watt oven.

Scrape down sides of bowl, stir.

Spread on a tortilla or bread.
]

If using 1 ounce bell pepper,spreading on bread, 
heated to thicken, eaten at beginning of meal:
Definitely sweet; moderately: tangy; mild: bell pepper 
flavor, apple flavor, starchiness, peanut butter flavor; slightly: salty, biting;
mash consistency.

If using 1 ounce bell pepper, not spreading on bread, 
heated to thicken:
Definitely sweet, tangy; mild: peanut butter
flavor, saltiness, starchiness, apple flavor, bell pepper flavor;
mash consistency.

If using 1 ounce bell pepper, mixed with 1 slice bread, cubed; 
not heated to thicken:
Moderately: tangy; mild: bell pepper 
flavor, starchiness, peanut butter flavor; slightly: apple flavored ,salty, biting;
medium thick liquid consistency.









201009201
Tomato bell pepper onion grain seed bean peanut

For single serving:
1 half ounce green or red bell pepper
  or 1 half tablespoon dried bell pepper, 1 quarter inch 
    chunks, add to pan same time as adding onion
  or 1 half teaspoon fine bell pepper powder
2 tablespoons whole grain flour
1 tablespoon non roasted, no hull sunflower seed
1/8 cup soaked dry kidney beans
  or 1 quarter cup boiled or canned beans
1 half ounce onion for medium onion flavor
  or 1 ounce onion for strong onion flavor, some bitterness 
1 tablespoon (.5 ounce) fresh tomato
  or 1/2 tablespoon tomato sauce
1/8 cup raw peanuts
2 tablespoons sugar
4 packets aspartame
1 eighth teaspoon plus 2 pinches salt

If using dried whole beans:
[
Into a metal pan put 1 eighth cup beans 
 and 7 eighths cup water.

Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour.

Cut 1 half ounce onion into 1 quarter inch thick slices.

When the beans have cooked 1 hour, add onion
and 1 eighth cup peanuts.

Heat 10 minutes.

Add 1 half ounce bell pepper.

Heat 5 minutes.

When the beans/onion/peanuts are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the beans/onion/peanut into a 1- or 2-cup processor.
]

If using boiled or canned beans:
[
Cut 1 half ounce onion into 1 quarter inch thick slices.

Into a metal pan:
 the onion slices,
 1 eighth cup peanuts, and
 3 eighths cup water.

If using 1 quarter inch dried bell pepper pieces add
them to the pan now.

Heat on a cooktop until boiling, reduce heat to low, 
cover, heat 10 minutes.

If using fresh bell pepper, add 1 half ounce bell pepper to the pan, and heat 5
minutes.

When the onion/peanuts/bell pepper are done heating, 
set the pan in cold water to cool for a couple of
minutes so heat does not damage the processor.

Put the onion/peanut/bell pepper and beans into a 
1- or 2-cup processor.
]

Add to processor:
 1/2 tablespoon tomato sauce
   or 1 tablespoon fresh tomato,
 2 tablespoons sugar.
 1 tablespoon flour,
 2 packets aspartame, and
 1 eighth teaspoon plus 2 pinches salt.

Run until smooth, about 4 to 6 minutes.

Taste, if desired, add aspartame sweetener.
(2 packets recommended)

If using 1 half ounce tomato, 1 half ounce bell pepper, 1 half ounce onion,
1 tablespoon grain flour,
1 eighth teaspoon plus 2 pinches salt, 4 pckts sptm, 2 tbsp sgr,
flour not heated:
good, moderate: sweetness, tanginess; mild: onion flavor, 
starchiness, saltiness; slightly bell pepper flavored;
thick liquid consisitency.