recipes_for_vegetables/recipes for swiss chard.txt
20071108a processor version
Acorn squash swiss chard peas and Apple seeds

Squash swiss chard peas biscuit ingredients:
3 ounces fresh Swiss chard 
  or 3 ounces collards puree
3 ounces acorn squash
  or 3 ounces mild carrot
  or 1 ounce strong flavored carrot
    plus 1 tablespoon rolled oats or oat bran
    plus 1 quarter cup water
1/8 cup dried beans or lentils
  or 1/8 cup raw soaked dried lentils 
  or 1/4 cup thawed frozen peas
    plus 1 tablespoon water
  or 1/8 raw peanuts
    plus 3 tablespoons water
  or 1/8 cup fava bean powder
    plus 3 tablespoons water
  or 1 quarter cup canned beans
2 teaspoons (.3 ounce) canola oil
1 tablespoon (.5 ounce) sugar
2 pinches salt
total: 8.8 ounce, 6 ounces water (boiled beans, including 1 eighth cup
  cooking water)

Apple seed topping ingredients:
1/4 apple (1 and 1 half ounces)
1/8 cup nut or seed butter such as tahini
  or 1/4 cup California walnuts 
  or 3 tablespoons sunflower seeds 
1 teaspoon canola oil
2 teaspoon sugar in topping, if more needed add 1/2 teaspoon at a time until enough

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 frozen, cooked chard puree:
[
Break it into pieces your
blender can handle and add it to the blender.

Or heat the frozen puree about 45 seconds to thaw.
]

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

Add 3/4 cup water to the blender.

Run for 20 seconds after the mixture begins to fully flow.

Put the greens slurry into a microwaveable bowl.

Heat in a 1000 watt microwave oven, in a small, uncovered container 
  for 3 minutes 20 seconds on full power and 2 minutes on 15 percent power
  (low power), liquid should begin to boil at end of full power cycle.

  Or for a 600 watt oven 4 minutes full and 2 minutes 30 percent power.

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

Pour the puree into a fine strainer to remove liquid.

Discard liquid.

Mix the puree with a cup or so of water.

Drain by straining once more.

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

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

Or put the puree on a coffee filter.

Bring the edge of the paper up and gather together.

Gently squeeze most of the water from the greens.

Put the greens pulp into a microwaveable bowl.

Cut the squash into 1 inch pieces.

Put into a food processor:
 3 ounces squash,
 the swiss chard slaw, about 2 ounces,
 if using, 1/8 cup bean powder
   plus 3 tablespoons water,
 if using, 1 quarter cup frozen peas
   plus 1 tablespoon water
 if using 1 quarter cup canned beans
 1 tablespoon sugar,
 2 teaspoons canola oil, and
 2 pinches salt.

If boiling beans or peas:
[
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 beans or peas and heating water 
 to the processor.
]
 
Process until as smooth as desired, perhaps about 3 minutes.

Mix.

If using bean flour or frozen peas:
[ 
Pour the mixture onto a plate.

Form the mixture into a flattened donut shape.

Set the plate aside until next step is complete when ingredients are in 
processor.
]

If using canned or boiled beans:
[
The batter will likely be too runny to form into a ring shape.

Place a 3- or 4-inch diameter casserole dish or similar utensil at the
center of an 8- or 9-inch glass piepan.

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

Cut the apple into 1/4 inch pieces.

Into a 1- or 2-cup food processor put:
 1-1/2 ounces apple,
 1/8 cup sunflower seed butter,
 1 teaspoon oil, and
 2 teaspoons sugar.

If using beans flour of frozen peas:
Heat the mixture on the plate at full power for 6 minutes.

If using canned:
Heat for 7 minutes.

If using boiled beans:
Heat for 8 minutes.
----------------------------------------------------
Math: (if using boiled beans)
Add 20 seconds to heat dish.
To raise to boiling: 8.8 ounces X 20 seconds per ounce = 176 seconds.
Dry weight is total weight minus water = 8.8 - 6 = 2.8 ounces.
Water to leave in: (30 parts water)/(70 parts water) time (dry weight) =
  3/7 X 2.8 = 1.2 ounces.
Water to remove: total water - water left in = 6 - 1.2 = 4.8 ounces.
Plus to evaporate excess water: 46 seconds per ounce X 4.8 ounces water = 221 seconds.
Plus to replace heat lost to air during boiling: 221/60 minutes times
 14 seconds per minute = 52 pluc 52/60 X 14 = 12 for a total of 64 seconds.
----------------------------------------------------

Let the plate cool for a few minutes.

Run the processor with the apple/seed until a fine
pudding texture is obtained, about 2 minutes.

If mixture doesn't flow while processing, repeatedly lift the processor
1/4 inch and bang it down against the counter to jar the mixture into
the path of the cutting blades.

If mixture still does not flow, scrape 
down the sides of the processor bowl and run for 20 seconds.

Repeat until desired smoothness is achieved.

If necessary, to get the mixture to flow into the path of the cutting blades,
add water 1 tablespoon at a time, just enough to get flow.

Spread the apple/seed butter mixture on the donut shaped cake.
 
Makes enough for a light meal for one person. For a large meal, add a side
of fruit such as a third of a cup of cherries and/or 1/2 of a banana and 
maybe some kind of grain such as a cookie, biscuit, or oatmeal.

Good, but blender can take 5 minutes of banging to process apple/seed.

Could try 1 ounces squash to emphasize squash
  or 3 oz squash, 2 oz chard to emphasize squash cooked




20071108b blender version
Acorn squash swiss chard peas and Apple seeds

Squash swiss chard peas biscuit ingredients:
3 ounces fresh Swiss chard 
  or 3 ounces collards puree
3 ounces acorn squash
  or 3 ounces mild carrot
  or 1 ounce strong flavored carrot
    plus 1 tablespoon rolled oats or oat bran
    plus 1 quarter cup water
1/8 cup dried beans or lentils
  or 1/8 cup raw soaked dried lentils 
  or 1/4 cup thawed frozen peas
  or 1/8 raw peanuts
  or 1/8 cup fava bean powder
  or 1 quarter cup canned beans
2 teaspoons canola oil
1 tablespoon sugar
2 pinches salt

Apple seed topping ingredients:
1/4 apple (1 and 1 half ounces)
1/8 cup nut or seed butter such as tahini
  or 1/4 cup California walnuts 
  or 3 tablespoons sunflower seeds 
1 teaspoon canola oil
2 teaspoon sugar in topping, if more needed add 1/2 teaspoon at a time until enough

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 frozen, cooked chard puree, break it into pieces your
blender can handle and add it to the blender.

Or heat the frozen puree about 45 seconds to thaw.

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

Add 3/4 cup water to the blender.

Run for 20 seconds after the mixture begins to fully flow.

Put the greens slurry into a microwaveable bowl.

Heat in a 1000 watt microwave oven, in a small, uncovered container 
  for 3 minutes 20 seconds on full power and 2 minutes on 15 percent power
  (low power), liquid should begin to boil at end of full power cycle.

  Or for a 600 watt oven 4 minutes full and 2 minutes 30 percent power.

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

Pour the puree into a fine strainer to remove liquid.

Discard liquid.

Mix the puree with a cup or so of water.

Drain by straining once more.

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

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

Or put the greens puree on a coffee filter.

Bring the edge of the paper up and gather together.

Gently squeeze most of the water from the greens.

Put the greens pulp into a microwaveable bowl.

Cut the squash into 1 inch pieces.

If using a blender:
Into a 2 cup or larger blender put:
3 ounces squash,
the greens slaw,
 if using, 1/8 cup pea powder,
   plus 1 quarter cup water
 if using, 1 quarter cup frozen peas,
   plus 1 eighth cup water, and 
 1 teaspoon sugar.
 3 eighths cup water
total: 11.1 ounce, 8.8 ounces water

If boiling beans or peas:
When the beans or peas 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 or peas to the blender.

Run until smooth, about 4 to 5 minutes.

Place a 3- or 4-inch diameter casserole dish or similar container at the center of an 8- or 9-inch glass piepan.

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

Heat in a microwave oven until firm, 12 minutes in a 1000 watt oven.

----------------------------------
Math:
plus plus 5 seconds to begin heating6:34 PM 3/5/20106
plus 30 seconds to heat dishes,
To bring to boiling temperature: 11.1 ounces ounces X 20 equals 222 seconds
Dry weight is total weight minus total water (11.1 - 8.8) = 2.3 ounces
Water to leave in is 30/70 times dry weight (3/7 X 2.3) = 1 ounce.
Water to remove is total water minus water left in (8.8 - 1) = 7.8 ounces
plus to evaporate excess water 46 x 7.8 equals 359 seconds
plus 359/60 times 14 = 84 seconds plus 84/60 X 14 is 19 for a
total of 103 seconds heat losses to air, 

formula assume arugula is 90 percent water before leaching, 
after leaching greens contain .7 ounces water, beans absorb 12
of their weight in water when soaked and boiled, or 1 ounce water.
one quarter cup peas weight 1.6 ounces and are 50 percent water. That is to make the final product 
to be 40 percent water overall. Losses are 5 seconds for microwave to
come up to power, 40 seconds for container to heat, and
12 seconds per minute of time at boiling temperature)
-------------------------------------

If using fresh apple and sunflower seeds:
Remove core and skin from enough apple to yield 1 and 1 half ounces.

Cut the apple into 1 inch pieces.

Into a 1- or 2-cup blender put:
 1-1/2 ounces apple,
 3 tablespoons non roasted sunflower seeds,
 1 teaspoon oil,
 2 teaspoons sugar,
 1 quarter cup water.

Run until smooth, about 4 minutes.

If necessary, to get the mixture to flow into the path of the cutting blades,
add water 1 tablespoon at a time, just enough to get flow.

Put the batter into a 2 cup or larger microwaveable bowl.

Heat in a microwave oven to reduce water to 50 percent, 5 minutes 10 seconds in a 1000 watt oven.
If using a 600 watt oven, heat 8 minutes 30 seconds.
----------------------------------
Math:
plus plus 5 seconds to begin heating.
plus 20 seconds to heat dishes,
To bring to boiling temperature: 4.9 ounces ounces X 20 equals 98 seconds
Dry weight is total weight minus total water (4.9 - 3.35) = 1.55 ounces
Water to leave in is 50/50 times dry weight (1 X 1.55) = 1.55 ounce.
Water to remove is total water minus water left in (4.9 - 1.55) = 3.3 ounces
plus to evaporate excess water 46 x 3.3 equals 152 seconds
plus 152/60 times 12 = 30 seconds plus 30/60 X 12 is 6 for a
total of 36 seconds heat losses to air, 

(formula assume apple is 90 percent water. Losses are 
12 seconds per minute of time at boiling temperature)
-------------------------------------

Spread the apple/seed butter mixture on the donut shaped cake.

Makes enough for a light meal for one person. For a large meal, add a side
of fruit such as a third of a cup of cherries and/or 1/2 of a banana and 
maybe some kind of grain such as a cookie, biscuit, or oatmeal.

Could try 1 ounce squash to emphasize swiss chard flavor
  or 3 ounces squash, 2 ounces chard to emphasize squash.







20070907
Apple acorn squash swiss chard peas seeds grain

1 ounce fresh Swiss chard
1/4 cup non roasted no hulls sunflower seeds
  or 1/4 cup California walnuts 
  or 1/8 cup walnut butter 
  or 2 tablespoons raw tahini
2 ounces acorn squash
  or 2 ounces mild carrot
  or 1 ounce strong flavored carrot
1/3 apple (2 ounces)
1 teaspoon canola oil
2 teaspoons sugar, if more needed add 1/2 teaspoon at a time until enough
2 tablespoon whole wheat flour
1 pinch salt
1/8 cup raw soaked dried lentils 
  or 1/8 cup kidney beans 
  or 1/8 cup thawed frozen peas
  or 1/8 raw peanuts
  or 1/8 cup fava bean flour (this trial)

If using dried whole beans or peas:
[
Into a metal pan put 1 eighth 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 frozen, cooked chard puree, break it into pieces your
blender can handle and add it to the blender.

Or heat the frozen puree about 45 seconds to thaw.

Cut 2 ounces chard into 1 inch pieces with a scissors as you put the chard
into a food processor.

Process into a slaw.

Put the chard slaw, 1/4 cup water (and bean powder, if using) into
a deep dish or bowl that has sides 3 or 4 inches above the level 
of the puree mixture.

Mix.

Press the mixture into a layer.

Heat the chard/pea puree, covered, using a 1000 watt microwave oven
on full power for 1 minute and 45 seconds (until boiling), then on 15 percent power
(low) for 4 minutes.

Put the hot container in a pan of cold water to cool for about 
  5 minutes while continuing to prepare this recipe.

Tranferring the hot puree to a metal pan and placing the metal pan
in cold water decreasing time needed to cool the puree.

Cut the squash into 3/4 inch pieces.

Cut the apple into 1 inch pieces.

Into the processor put:
2 ounces acorn squash,
2 ounces apple,
1/4 cup non roasted no hulls sunflower seeds,
1 teaspoon canola oil,
2 teaspoons sugar, if more needed add 1/2 teaspoon at a time until enough,
1 pinch salt.

Add the chard puree(/pea) puree to the processor.

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

Put the beans or peas in the processor.
]

Run until a fine pudding texture is obtained, about 3 minutes.

If mixture doesn't flow while processing, repeatedly lift the processor
1/4 inch and bang it down against the counter to jar the mixture into
the path of the cutting blades. 

If mixture still does not flow add water
1 tablespoon at a time, just enough to get flow started.

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

Add 2 tablespoon whole wheat flour.

Mix.

Makes enough for a light meal for one person. For a large meal, add a side
of fruit such as a third of a cup of cherries and/or 1/2 of a banana.

Good if you like mild flavors.






 



20100902
20070926c (in leisureideas/cgi-bin/quickdownload/data
Swiss chard grain seed and Squash seed bean and Apple grain seed

Swiss chard grain seed ingredients:
1 ounce fresh Swiss chard 
  or 1 ounce collards puree,
1 tablespoon (.3 ounce) sunflower seed,
2 teaspoons (.2 ounce) whole grain flour,
1 tablespoon (.5 ounce) sugar,
aspartame sweetner to taste, 2 packets suggested
2 pinches salt,
total: 4 ounces, 2.8 ounces water

Squash seed bean ingredients:
3 ounces acorn squash
  or 3 ounces mild pumpkin
  or 2 ounces carrot
1/8 cup raw soaked dried beans
  or 1/8 cup dried beans 
  or 1/4 cup thawed frozen peas
  or 1/8 raw peanuts
  or 1/8 cup fava bean flour
  or 1 quarter cup canned beans
1 tablespoon (.5 ounce) sugar
1 packet aspartame sweetener,
1 eighth teaspoon salt
total: 9.3 ounces, 7.6 ounces water

Apple grain seed topping ingredients:
1/3 apple (2 ounces)
  or 2 ounces applesauce
1 tablespoon sunflower seeds 
  or 1 tablespoon raw sunflower seed butter
  or 2 tablespoons 60 percent water sunflower seed pate (this trial)
  or 1/8 cup California walnuts 
  or 2 teaspoons nut or seed butter such as tahini
2 teaspoons sugar, if more needed add 1 teaspoon at a time until enough
2 tablespoons whole wheat flour

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 frozen, cooked chard puree, break it into pieces your
blender can handle and add it to the blender.

Or heat the frozen puree about 45 seconds to thaw.

Cut the chard into 1 inch pieces with a scissors as you put the chard
into a metal pan.

Add 1 cup water.

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

Put into a 1-cup or larger processor or blender:
1 tablespoon sunflower seed,
2 teaspoons whole grain flour,
1 tablespoon sugar,
2 packets aspartame sweetener,
2 pinches salt,
1 quarter cup water.

When the swiss chard is done heating:

Drain the liquid from the greens by pouring through a strainer.

Dump the greens back into the heating pan, add a cup or so
water to rinse and cool.

Strain again.

Yields 1 ounce or so slaw.

Put the greens into the processsor.

Run until smooth, about 4 minutes.

Put the batter into a 4-inch diameter 1 cup or larger bowl.

Cut the squash into 1 inch pieces.

Put into a 2-cup or larger processor or blender:
 3 ounce acorn squash,
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water,
 if using, 1 eighth cup fava bean flour
   plus 1 quarter cup water,
 if using, 1/4 cup thawed frozen pea
   plus 3 tablespoons water 
 1 tablespoon sugar,
1 packet aspartame sweetener,
 1 eighth teaspoon salt,
 if using processor, 1 quarter cup water
 if using blender, 3/8 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 and cooking water to the blender.
]

Run until smooth, 4 to 6 minutes..

Divide the batter equally into 2 4-inch diameter 1 cup or 
larger microwaveable bowls.

Place the 3 bowls in cirlce around the center of a microwave oven.

Heat until a mashed potato consistency is reached:

If processor was used to puree pumpkin batter, 11 minutes 25 seconds in a 1000 watt microwave oven. (8 minutes this trial)

If blender was used to puree pumpkin batter, 12 minutes 25 seconds
in a 1000 watt microwave oven.

----------------------------------
Math:
plus plus 5 seconds to begin heating.
plus 30 seconds to heat dishes,
To bring to boiling temperature: 13.3 ounces ounces X 20 equals 266 seconds
Dry weight is total weight minus total water (13.3 - 10.4) = 2.9 ounces
Water to leave in is 50/50 times dry weight (1 X 2.9) = 2.9 ounce.
Water to remove is total water minus water left in (10.4 - 2.9) = 7.5 ounces
plus to evaporate excess water 46 x 7.5 equals 345 seconds
plus 345/60 times 14 = 80 seconds plus 80/60 X 14 is 19 for a
total of 99 seconds heat losses to air, 

(formula assume apple is 90 percent water. Losses are 
12 seconds per minute of time at boiling temperature)
-------------------------------------

If using a 1- or 2-cup processor:
Into the processor put:
 2 ounces apple,
 1 tablespoon sunflower seed butter
   or 2 tablespoon 60 percent water sunflower seed pate,
 1 tablespoon sugar.

Run the processor until a fine
pudding texture is obtained, about 2 minutes.

If mixture doesn't flow while processing, repeatedly lift the processor
1/4 inch and bang it down against the counter to jar the mixture into
the path of the cutting blades. If mixture still does not flow, scrape 
down the sides of the processor bowl and run for 20 seconds. 

Repeat until desired smoothness is achieved.

Put the mixture into a mixing bowl.

Add 2 tablespoons grain flour.

Mix.

Taste, if desired, add aspartame sweetener to taste.

Put the mixture into a small portion bowl to serve.

Makes enough for a light meal for one person. For a large meal, add a side
of fruit such as a third of a cup of cherries and/or 1/2 of a banana.
serve with another dish so when taste fatigue reduces flavor of this dish,
the other dish can be eaten, then return to this one.

pumpkin, good, prominent pumpkin flavor; moderately salty; mildly:
sweet, starchy; slightly bean flavored; mash consistency.

swiss chard, good, prominent swiss chard flavor; moderately sweet; mildly: salty, starchy; slightly bitter; mash or pudding 
consistency.

apple grain seed, good, prominently tangy; moderately sweet;
mildly starchy; mash consistency.







20071209 food processor version
  similar to20071108a which blends chard into a slurry and uses no
  grain flour in apple pate

swiss chard squash beans and Apple grain seed
3 ounces fresh Swiss chard 
  or 3 ounces collards
3 ounces acorn squash
  or 2 ounces mild carrot
    plus 2 tablespoons water
  or 3 ounces canned pumpkin puree
1/8 cup dried beans
  or 1/4 cup thawed frozen peas
  or 1/8 raw peanuts
  or 1/8 cup fava bean powder
  or 1 quarter cup canned beans, if salt added, no not add salt
1 tablespoon sugar
2 teaspoons canola oil
2 pinches salt

Apple grain seed ingredients:
1/6 apple (1 ounce)
3 tablespoons non roasted sunflower seeds,
  or 1/8 cup nut or seed butter such as tahini
  or 1/4 cup California walnuts 
1 teaspoon canola oil
2 teaspoons sugar in topping, if more needed add 1/2 tsp at a time until enough
2 tablespoon whole wheat flour

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 frozen, cooked chard puree, break it into pieces your
blender can handle and add it to the blender.

Or heat the frozen puree about 45 seconds to thaw.

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

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 1 ounce to 1 and 1 half ounces greens.

Cut the squash into 1 inch pieces.

Put into a food processor:
 3 ounces squash,
 the swiss chard slaw, about 2 ounces,
 if using, 1/8 cup bean powder
   plus 3 tablespoons water,
 if using, 1 quarter cup frozen peas
   plus 1 tablespoon water
 if using 1 quarter cup canned beans
 1 tablespoon sugar,
 2 teaspoons canola oil, and
 2 pinches salt.

If boiling beans or peas:
[
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 beans or peas and heating water 
 to the processor.
]
 
Process until as smooth as desired, perhaps about 3 minutes.

Mix.

If using bean flour or frozen peas:
[ 
Pour the mixture onto a plate.

Form the mixture into a flattened donut shape.

Set the plate aside until next step is complete when ingredients are in 
processor.
]

If using canned or boiled beans:
[
The batter will likely be too runny to form into a ring shape.

Place a 3- or 4-inch diameter casserole dish or similar utensil at the
center of an 8- or 9-inch glass piepan.

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

If using beans flour of frozen peas:
Heat the mixture on the plate at full power for 6 minutes.

If using canned:
Heat for 7 minutes.

If using boiled beans:
Heat for 8 minutes.
----------------------------------------------------
Math: (if using boiled beans)
Add 20 seconds to heat dish.
To raise to boiling: 8.8 ounces X 20 seconds per ounce = 176 seconds.
Dry weight is total weight minus water = 8.8 - 6 = 2.8 ounces.
Water to leave in: (30 parts water)/(70 parts water) time (dry weight) =
  3/7 X 2.8 = 1.2 ounces.
Water to remove: total water - water left in = 6 - 1.2 = 4.8 ounces.
Plus to evaporate excess water: 46 seconds per ounce X 4.8 ounces water = 221 seconds.
Plus to replace heat lost to air during boiling: 221/60 minutes times
 14 seconds per minute = 52 pluc 52/60 X 14 = 12 for a total of 64 seconds.
----------------------------------------------------

Let the plate or dish cool for a few minutes.

If using fresh apple and sunflower seeds:
[
Remove core and skin from enough apple to yield 1 and 1 half ounces.

Cut the apple into 1 inch pieces.

Into a 1- or 2-cup food processor put:
 1-1/2 ounces apple,
 1/8 cup sunflower seed butter,
 1 teaspoon oil, and
 2 teaspoons sugar.

Run the processor with the apple/seed until a fine
pudding texture is obtained, about 2 minutes.

If mixture doesn't flow while processing, repeatedly lift the processor
1/4 inch and bang it down against the counter to jar the mixture into
the path of the cutting blades.

If mixture still does not flow, scrape 
down the sides of the processor bowl and run for 20 seconds.

Repeat until desired smoothness is achieved.

If necessary, to get the mixture to flow into the path of the cutting blades,
add water 1 tablespoon at a time, just enough to get flow.

Add 2 tablespoon whole wheat flour to the apple mixture.

Mix.
]

If using applesauce and seed butter, combine all Apple grain
seed ingredients in a mixing bowl and mix.

Spread the apple/seed butter mixture on the donut shaped cake.

Makes enough for a large meal for one person. 






20071209 blender version
  similar to20071108b which blends chard into a slurry and uses no
  grain flour in apple pate

swiss chard squash beans and Apple grain seed
3 ounces fresh Swiss chard 
  or 3 ounces collards
3 ounces acorn squash
  or 2 ounces mild carrot
    plus 2 tablespoons water
  or 3 ounces canned pumpkin puree
1/8 cup dried beans
  or 1/4 cup thawed frozen peas
  or 1/8 raw peanuts
  or 1/8 cup fava bean powder
  or 1 quarter cup canned beans, if salt added, no not add salt
1 tablespoon sugar
2 teaspoons canola oil
2 pinches salt

Apple grain seed ingredients:
1/6 apple (1 ounce)
3 tablespoons non roasted sunflower seeds,
  or 1/8 cup nut or seed butter such as tahini
  or 1/4 cup California walnuts 
1 teaspoon canola oil
2 teaspoons sugar in topping, if more needed add 1/2 tsp at a time until enough
2 tablespoon whole wheat flour

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 frozen, cooked chard puree, break it into pieces your
blender can handle and add it to the blender.

Or heat the frozen puree about 45 seconds to thaw.

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

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 1 ounce to 1 and 1 half ounces greens.

Put the greens into a 2 cup or larger blender.

Cut the squash into 1 inch pieces.

Into a 2 cup or larger blender put:
3 ounces squash,
the greens slaw,
 if using, 1/8 cup pea powder,
   plus 1 quarter cup water
 if using, 1 quarter cup frozen peas,
   plus 1 eighth cup water, and 
 1 teaspoon sugar.
 3 eighths cup water
total: 11.1 ounce, 8.8 ounces water

If boiling beans or peas:
When the beans or peas 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 or peas to the blender.

Run until smooth, about 4 to 5 minutes.

Place a 3- or 4-inch diameter casserole dish or similar container at the center of an 8- or 9-inch glass piepan.

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

Heat in a microwave oven until firm, 12 minutes in a 1000 watt oven.

----------------------------------
Math:
plus plus 5 seconds to begin heating
plus 30 seconds to heat dishes,
To bring to boiling temperature: 11.1 ounces ounces X 20 equals 222 seconds
Dry weight is total weight minus total water (11.1 - 8.8) = 2.3 ounces
Water to leave in is 30/70 times dry weight (3/7 X 2.3) = 1 ounce.
Water to remove is total water minus water left in (8.8 - 1) = 7.8 ounces
plus to evaporate excess water 46 x 7.8 equals 359 seconds
plus 359/60 times 14 = 84 seconds plus 84/60 X 14 is 19 for a
total of 103 seconds heat losses to air, 

formula assume arugula is 90 percent water before leaching, 
after leaching greens contain .7 ounces water, beans absorb 12
of their weight in water when soaked and boiled, or 1 ounce water.
one quarter cup peas weight 1.6 ounces and are 50 percent water. That is to make the final product 
to be 40 percent water overall. Losses are 5 seconds for microwave to
come up to power, 40 seconds for container to heat, and
12 seconds per minute of time at boiling temperature)
-------------------------------------

Into a 1- or 2-cup blender put:
 1-1/2 ounces apple,
 3 tablespoons non roasted sunflower seeds,
 1 teaspoon oil,
 2 teaspoons sugar,
 1 quarter cup water.

Run until smooth, about 4 minutes.

If necessary, to get the mixture to flow into the path of the cutting blades,
add water 1 tablespoon at a time, just enough to get flow.

Put the batter into a 2 cup or larger microwaveable bowl.

Heat in a microwave oven to reduce water to 50 percent, 5 minutes 10 seconds in a 1000 watt oven.
If using a 600 watt oven, heat 8 minutes 30 seconds.
----------------------------------
Math:
plus plus 5 seconds to begin heating.
plus 20 seconds to heat dishes,
To bring to boiling temperature: 4.9 ounces ounces X 20 equals 98 seconds
Dry weight is total weight minus total water (4.9 - 3.35) = 1.55 ounces
Water to leave in is 50/50 times dry weight (1 X 1.55) = 1.55 ounce.
Water to remove is total water minus water left in (4.9 - 1.55) = 3.3 ounces
plus to evaporate excess water 46 x 3.3 equals 152 seconds
plus 152/60 times 12 = 30 seconds plus 30/60 X 12 is 6 for a
total of 36 seconds heat losses to air, 

(formula assume apple is 90 percent water. Losses are 
12 seconds per minute of time at boiling temperature)
-------------------------------------

Add 2 tablespoon whole wheat flour to the apple mixture.

Mix.
]

If using applesauce and seed butter, combine all Apple grain
seed ingredients in a mixing bowl and mix.

Spread the apple/seed butter mixture on the donut shaped cake.

Makes enough for a large meal for one person. 












20080118
Elderberries swiss chard potato beans seeds grain
1 tablespoon powdered swiss chard
  or 1 teaspoon spinach powder but do not leach
1/2 cup water
1/4 cup sunflower seed meal (1 1/2 ounces)
  or 1/4 cup raw sunflower seeds
1 tablespoons olive or canola oil
2 tablespoons garbanzo bean powder
  or 2 tablespoons fava bean powder
  or probably 1 tablespoon peanut butter but not tested
1/4 cup flax seed meal
  or 1 tablespoon whole wheat flour
1 teaspoon oil in cake
1 pinch salt in cake
1 tablespoon elderberry powder
  or 1 tablespoon seedless elderberry puree
2 teaspoons whole wheat flour 
1 tablespoon sugar
2 pinches salt
3 ounces potato, boiled preferred (less bitter)
2 teaspoons whole wheat flour

Put 1/2 cup water into a microwaveable container.
Heat 2 minutes on full power
Add 1 tablespoon powdered greens.
Stir.
Heat 2 minutes on low. (this should avoid boil over)
Squeeze liquid from the greens with a 1 cup coffee press or 
  drain through a paper coffee filter, gently wrap and squeeze
  most of the water out. A very fine stainer or a piece of 
  nylon stocking can also be used. Discard the liquid.
  (40 wires per inch best, 14 per inch minimum)
Put the slaw into a mixing bowl.
Peel 3 ounces potato.  
Cut the potato into 1/4 inch pieces.
In a personal blender/smoothie, process the potato and 1/8 cup water 
into a smooth a smooth slurry.
Run until desired smoothness is achieved, perhaps 1 minute.
If mixture will not flow while processing, add water 1 tablespoon at a time,
  just enough to get flow.
Put the potato slurry into a mixing bowl.
To the bowl with the potato add: 1/4 cup flax meal, 
 1/8 cup bean powder, 1 teaspoon oil, and 1 pinch salt
Pour the mixture onto a plate.
Form into a flattened donut shape with a 2 inch diameter hole.
Heat 4 minutes 30 seconds on full power.
5-2/3 ounces X 20 plus 20 for plate plus 46 X 2-1/2

Into the mixing bowl with the greens slaw put: 1/8 cup sunflower seed butter, 
  1 tablespoon elderberry powder, 1 tablespoon sugar, 1 tablespoon oil,
  2 teaspoons wheat flour, 2 pinches salt, 1 teaspoon water.
Mix until uniform.

Spread the berry/greens mixture on the potato/flax/bean ring biscuit.

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














Raisins acorn squash swiss chard grain seed bean

3 ounces fresh Swiss chard (3/8 c wtr, 2 min 30 seconds full, 4 min. 25 percent)_
  or 3 ounces collards puree, (cooked 4 minutes this trial)
1/4 cup sunflower seeds
  or 1/4 cup California walnuts 
  or 1/8 cup walnut butter 
  or 2 tablespoons tahini
3 ounces acorn squash
  or 2 ounces mild carrot
  or 1 ounce strong flavored carrot
1 tablespoon raisins
1 tablespoon canola oil
2 teaspoons sugar
1 tablespoon whole wheat flour
1 pinch salt
1/8 cup fava bean flour
  or 1/8 cup dried beans 
  or 1/4 cup thawed frozen peas
  or 1/8 raw peanuts
  or 1/8 cup raw soaked dried lentils 

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 frozen, cooked chard puree, break it into pieces your
blender can handle and add it to the blender.

Or heat the frozen puree about 45 seconds to thaw.

Cut 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 1 ounce to 1 and 1 half ounces greens.

If using bean flour, mix the bean flour and 3 eighths cup water in
a covered 3-cup microwaveable bowl.

Heat in a microwave oven until boiling, 1 minute 30 seconds in a 
1000 watt oven, then heat on low for 4 minutes.

Put the hot container in a pan of cold water to cool for about 
  5 minutes while continuing to prepare this recipe.

Tranferring the hot puree to a metal pan and placing the metal pan
in cold water decreasing time needed to cool the puree.

If boiling beans or peas,
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.

Process together:
 1/4 cup sunflower seeds,
 if using, the boiled bean flour curd,
 if using, 1 quarter cup boiled beans,
 if using, 1 quarter cup canned beans or peas, 
 3 ounces acorn squash,
 1 tablespoon raisins,
 1 tablespoon canola oil,
 2 teaspoons sugar,
 1 pinch salt, and
 the boiled and drained chard.

Run until a fine pudding texture is obtained.

Makes enough for a full meal for one person. For a large meal, add a side
of fruit such as a third of a cup of cherries and/or 1/2 of a banana.








20071017

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


Cut the greens into 1 inch or smaller pieces.

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

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

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

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

Strain away the liquid.

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

Strain away the liquid.

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

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

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

Gently squeeze out most of the water.
]

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

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

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

Put the puree into a bowl.

If necessary, remove the strings from the green beans.

Put the green beans into the food processor or blender.

Process into a slaw.

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

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

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

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

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

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

Run the processor.

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

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

Repeat until desired smoothness is achieved.

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

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

good
try as waterless coffee recipe with roasted coffee bean powder
search good eats.txt beginning with 20070711 for more collard recipes






20071113
Green beans Swiss chard peas nuts grain

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

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

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

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

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

Strain away the liquid.

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

Strain away the liquid.

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

Or put the puree onto a coffee filter paper.

Gently squeeze out most of the water.

Put the puree into a mixing bowl.

If necessary, remove the strings from the green beans.

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

Process into a slaw.

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

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

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

Add 1 minute to heating time given below.
]

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

Run to mix, about 20 seconds.

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

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

Place the plate in a microwave oven.

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

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

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

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

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

While the cake is heating, run the processor.

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

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

Repeat until desired smoothness is achieved.

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

Scrape the processor's bowl and run again.

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

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







20071214a processor version
Green beans Swiss chard peas nuts grain

Green bean grain bean biscuit ingredients:
3 ounces green beans
1 tablespoon (.4 ounce) fava bean flour
  or 2 tablespoons canned beans
  or 1 tablespoon dried beans boiled until soft and mild
1 tablespoon (.3 ounce) whole grain flour
  or 2 tablespoon flax meal
1/8 cup water


Apple swiss chard grain seed spread ingredients:
1 ounce (1/6 of an apple) apple
2 ounces Swiss chard puree
  or 2 ounces fresh Swiss chard, coarsely chopped (this trial)
2 tablespoons raw tahini 
  or 2 tablespoons walnut butter 
  or 1/4 cup raw sunflower seeds 
  or 1/4 cup California walnuts 
  or 1/8 cup raw sunflower seed butter (this trial)
  or 1/8 cup unroasted walnut meal
2 teaspoons canola oil
1 teaspoons sugar, if apples are tart add 1 teaspoon sugar
1/2 pinch salt
1 tablespoon whole oat flour

Cut 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 1 ounce to 1 and 1 half ounces greens.

Put the puree into a mixing bowl.

If necessary, remove the strings from the green beans.

Put 3 ounces green beans into 1 cup food processor.

Process into a slaw.

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

Add 1 tablespoon bean flour or 2 tablespoons flax meal.

Run to mix, about 20 seconds.

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

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

Into a 1 cup processor put:
 1 ounce apple,
 1/8 cup sunflower seed butter, 
 1 teaspoon (2 if apple is tart, 1-1/2 if 
    apple is semi sweet) sugar,
 2 teaspoons oil, and
 1/2 pinch salt.

Heat the donut shaped cake 4 minutes 40 seconds or until desired firmness
is achieved.

----------------------------------
Math:
plus plus 5 seconds to begin heating.
plus 20 seconds to heat dishes,
To bring to boiling temperature: 5 ounces ounces X 20 equals 100 seconds
Dry weight is total weight minus total water (5 - 3.4) = 1.6 ounces
Water to leave in is 30/70 times dry weight (3/7 X 1.6) = .7 ounce.
Water to remove is total water minus water left in (3.4 - .7) = 2.7 ounces
plus to evaporate excess water 46 x 2.7 equals 124 seconds.
plus 124/60 times 12 = 25 seconds plus 25/60 X 12 is 5 for a
total of 30 seconds heat losses to air. 

(formula assume green bean is 80 percent water. Losses are 
12 seconds per minute of time at boiling temperature)
-------------------------------------


Run the processor with the apple/seed mixture.

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

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

Add the swiss chard greens to the processor and run until smooth.

Add 1 tablespoon oats flour to the processpr amd run to mix, about 30 seconds.
Scrape the processor's bowl and run again.

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

This single portion makes enough for a light meal.

Could add a handfull of peanuts and a small piece of fruit or
a side of Blueberries And Strawberries for medium meal.








20071214a blender version
Green beans Swiss chard peas nuts grain

Green bean grain bean biscuit ingredients:
3 ounces green beans
1 tablespoon (.4 ounce) fava bean flour
  or 2 tablespoons canned beans
  or 1 tablespoon dried beans boiled until soft and mild
1 tablespoon (.3 ounce) whole grain flour
  or 2 tablespoon flax meal
1 teaspoon sugar
aspartame sweetner to taste
2 pinches salt
1/8 cup water (water with boiled or canned beans)
1/4 cup water
total: 8.3 ounces, 6.6 ounces water (included 1 ounce water left from boiling beans) 

Apple swiss chard grain seed spread ingredients:
1 ounce (1/6 of an apple) apple
2 ounces Swiss chard puree
  or 2 ounces fresh Swiss chard, coarsely chopped (this trial)
2 tablespoons (1 ounce) raw tahini 
  or 2 tablespoons walnut butter 
  or 1/4 cup raw sunflower seeds 
  or 1/4 cup California walnuts 
  or 1/8 cup raw sunflower seed butter (this trial)
  or 1/8 cup unroasted walnut meal
1 tablespoon (.5 ounce) sugar, if apples are tart add 1 teaspoon sugar
1 pinch salt
1 tablespoon (.2 ounce) whole oat flour
1 quarter cup water
total: 6.7 ounces, 4.5 ounces water

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 1 ounce to 1 and 1 half ounces greens.

Put the puree into a mixing bowl.

If necessary, remove the strings from the green beans.

Put into a 2 cup or larger blender:
 3 ounces green beans
 if using, 1 tablespoon bean flour
   plus 1 quarter cup water,
 if using, 1 eighth cup canned beans
   plus 1 eighth cup water 
 1 tablespoon grain flour,
 1 teaspoon sugar,
 2 pinches salt, and
 1 quarter cup water. 
 
If boiling beans or peas:
[
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.

Add the beans and cooking water to the blender.
]

Run until smooth, about 3 minutes.

Add aspartame sweetner to taste.

Divide the batter equally into 2 4-inch diameter 1 cup bowls.

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

Heat until firm, 8 minutes in a 1000 watt oven.

----------------------------------
Math:
Plus plus 5 seconds to begin heating.
Plus 20 seconds to heat dishes.
To bring to boiling temperature: 8.4 ounces ounces X 20 equals 168 seconds.
Dry weight is total weight minus total wat7er (8.4 - 6.6) = 1.8 ounces.
Water to leave in is 50/50 times dry weight (1 X 1.8) = 1.8 ounce.
Water to remove is total water minus water left in (6.6 - 1.8) = 4.8 ounces.
Plus to evaporate excess water 46 x 4.8 equals 221 seconds/
Plus 221/60 times 14 = 52 seconds plus 52/60 X 14 is 12 for a
total of 64 seconds heat losses to air. 

Assume beans absorb 125 percent
of their weight in water when soaked and boiled, or 1 ounce water.
one quarter cup, 1 quarter cup frozen peas weight 1.6 ounces and are 50 percent water.
Final product 
to be 50 percent water overall. Losses 
14 seconds per minute of time at boiling temperature)
-------------------------------------


Into a 1 cup or larger blender put:
 1 ounce apple,
 the boiled and drained greens, about 2 ounces, 
 1/8 cup sunflower seed butter, 
 1 tablespoon sugar,
 1 pinch salt,
 1 quarter cup water.

Run until smooth, about 3 to 4 minutes.

Add 1 tablespoon oats flour to the processor and run to mix, about 30 seconds.

Put the batter into a microwaveable 2 cup or larger bowl. 

Heat the mixture 4 minutes 50 seconds in a 1000 watt oven or until desired firmness
is achieved.

----------------------------------
Math:
plus plus 5 seconds to begin heating.
plus 20 seconds to heat dish.
To bring to boiling temperature: 6.7 ounces ounces X 20 equals 134 seconds
Dry weight is total weight minus total water (6.7 - 4.5) = 2.2 ounces
Water to leave in is 50/50 times dry weight (1 X 2.2) = 2.2 ounce.
Water to remove is total water minus water left in (4.5 - 2.2) = 2.3 ounces
Plus to evaporate excess water 46 x 2.3 equals 106 seconds.
Plus 106/60 times 12 = 21 seconds plus 21/60 X 12 is 4 for a
total of 25 seconds heat losses to air. 

(formula assume green bean is 80 percent water. Losses are 
12 seconds per minute of time at boiling temperature)
-------------------------------------

Allow to cool to about body temperature before eating.

The green bean/bean and Apple seed together makes enough for a light meal.

Could add a handfull of peanuts and a small piece of fruit or
a side of Blueberries And Strawberries for medium meal.

Add a an ounce or so of meat or grain such as cereal, a biscuit or a cookie for a large meal. 








20091019f
pear potato swiss chard grain seed peas

1 eighth ounce (about 1 eighth cup, chopped every 1 quarter inch,
     not packed, swiss chard plus 3 ounces potato
  or 1 eighth ounce broccoli leaf and 3 ounces potato
  or 1 eighth ounce watercress plus 3 ounces mild vegetable such as green bean, yam, sweet potato, rutabaga, potato, mild carrot (use 1 ounce watercress puree if frozen and 2 years or more old) and increase heat time given below by 2 minutes.
  or 1 ounce asparagus plus 2 ounce mild vegetable
  or 1 half ounce acorn or butternut squash plus 2.5 ounces mild vegetable
2 tablespoons (.4 ounces) rolled oats
  or 1 tablespoon plus 1 teaspoon (.4 ounce) whole grain flour
  or 1 tablespoon (.4 ounce) flax seed, ground or boiled with potato
    to soften
1 ounce pear
  or 1 ounce apple 
  or 1 tablespoon rolled oats
    plus 2 tablespoons water
1 quarter cup (1.1 ounce) frozen peas
  or 1 eighth cup (.8 ounce) bean flour 
  or 1 eighth cup (.8 ounce) dried beans,
  or 1 quarter cup canned beans
  or 1 eighth cup (.8 ounce) blanched skinless peanuts
3 tablespoons (1 ounce) non roasted sunflower seeds
  or 1 quarter cup (1 ounce) California walnut halves plus 1 teaspoon sugar
3 tablespoons (1.5 ounce) sugar
aspartame sweetner to taste, 0 to 5 packets (.1 ounce) 
3 eighths teaspoon salt
1 half cup (4 ounces) water
total: 12.2 ounces, 7.85 ounces water

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

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

Remove peel from potato to yield 3 ounces.

Cut the potato into 1 quarter inch thick slices.

Into a metal pan put the potato slices and 1 half cup water.

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

Put into a two cup or larger blender:
 1 ounce pear,
 1 eighth ounce swiss chard,
 3 tablespoons sunflower seeds,
 if using, 1 quarter cup peas,
 if using, 1 quarter cup canned beans
 if using, 1 eighth cup bean flour
    plus 1 eighth cup water
 if using, 1 eighth cup peanuts
    plus 1 eighth cup water 
 3 tablespoons sugar,
 3 eighths teaspoon salt.

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

Put the potato and cooking water into the blender.

If boiling beans:
[
When the beans have finished heating set the pan in cold water to cool for
a couple of minutes.

Put the beans into the blender.
]

Process into a smooth slurry (about 4 minutes) in a high speed processor
or blender, a low speed processor will takes a couple of minutes longer.

Add 2 tablespoons rolled oats and run until as smooth as desired,
perhaps 2 minutes.

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

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

Place the piepan in a microwave oven.

If using frozen peas:
Heat until firm, (10 minutes 40 seconds in a 1000 watt oven).
17 minutes in a 600 watt oven.

If using peanuts or bean flour:
Heat until firm, (11 minutes 30 secondsin a 1000 watt oven).
19 minutes in a 600 watt oven.

If using boiled dried beans or peas:
Heat until firm, (12 minutes 10 secondsin a 1000 watt oven).
20 minutes in a 600 watt oven.

-----------------------------
Math: (for using frozen peas)
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 12.2 ounces X 20 equals 244 seconds.
Dry weight is total weight minus water (12.2 - 7.85) = 4.35 ounces.
Water to leave in is 25/75 X 4.35 = 1.5 ounces.
Water to remove is total water minus water left in (7.85 - 1.5) = 6.3 ounces.
To remove excess water: 46 seconds per ounce X 6.3 = 281 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 281/60 minutes = 66 plus 66/60 X 14 = 15 for a total of 81 seconds.
(potato and pear is 80 percent water, biscuit is 25 percent, frozen peas
 are 50 percent water)
-------------------------------------------

Let the biscuits cool and firm for several minutes.

Served with 1 or 2 ounces fruit, has enough fiber, protein and calories for a medium-sized meal. 

For a large meal also serve a whole grain biscuit or cookie
 and a drink such as Tomato juice and salt or an ounce or so of fruit
to fill the stomach and fill pleasantly fully and satiated.

Definitely prominently: bitter/sweet, salty; moderately starchy;
 mild chard flavor; chewy/dense biscuit texture/consistency.






20091128d (similar to 20091223e which is milder, uses 2 ounces swiss chard,
   2 tablespoons grain flour, 2 ounces potato)
20091107g
20091019f
20091002e
20090917d
20090901h
20090720c
20090702d
20090619e  (probably equivalent in taste/texture to 20090702c, which has wheat grain and flax seed instead of flax seed and bran)
20090619d
20090503a
20090428c
20090428b
20090412e
20090407d
 pear swiss chard potato grain seed peanut
3 ounces swiss chard
2 tablespoons rolled oats
  or 1 tablespoon plus 1 teaspoon whole grain flour
  or 1 tablespoon (.4 ounce) flax seed
1 ounce pear
  or 1 half ounce apple
    plus 1 tablespoon grain flour
    plus 1 tablespoon water
1 ounce potato (boiled 20 minutes preferred, less bitter)
1 eighth cup (.8 ounce) dried beans or peas
  or 1 eighth cup (.8 ounce) bean flour
    plus 1 quarter cup water
  or 1 quarter cup frozen peas
    plus 3 tablespoons water
3 tablespoons (1 ounce) non roasted sunflower seeds (this trial)
  or 1 quarter cup (1 ounce) California walnut halves plus 1 teaspoon sugar
2 tablespoons (1 ounce) sugar
4 packets (.1 ounce) aspartame sweetner
1 quarter teaspoon salt
3 quarters cup (6 ounces) water (this is water potato boiled in and water
   left after boiling beans or added with canned beans or frozen peas)
13.8 ounces, 9.4 ounces water

Cut 3 ounces swiss chard every 3 eighths inch.

If using dried beans:
Put 1 eighth cup beans and 3 quarters cup water into a metal pan. 

Heat on a cooktop until boiling hot (about 3 minutes) and then 
heat until soft and mild, 80 minutes for long cooking beans.

Remove peel from potato to yield 1 ounce.

Heat 1 ounce potato, in 7 eighths cup water for 40 minutes,
do not drain.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

If using flax seed:
Grind 1 tablespoon flax seed in a coffee grinder or grain 
grinder or add 1 tablespoon flax with other ingredients and
increase blending time so flax pulverizes.

Put into a two cup or larger blender:
 1 ounce pear,
 1 ounce or so swiss chard slaw,
 3 tablespoons sunflower seeds,
 if using, 1 quarter cup canned beans,
 2 tablespoons sugar,
 4 packets aspartame sweetner,
 1 quarter teaspoon salt, and
 3 quarters cup water.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Squeeze the greens in your hand to remove the water.

Yield is 1 ounce to 1 and 1 half ounces greens.

Add the greens to the 2 cup blender with other ingredients.

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

Put the potato and cooking water into the blender.

If boiling beans:
[
When the beans have finished heating set the pan in cold water to cool for
a couple of minutes.

Put the beans into the blender.
]

Run the blender until the mixture is smooth.

Add 2 tablespoons rolled oats.

Run the blender until as smooth as desired, perhaps about 2 minutes.

Either:
[
1. Eat the batter as is. 
]
Or:
[
2.
Place a 4 inch diameter round casserole dish or similar utensil at 
the center of an 9-inch diameter glass piepan.

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

Place the piepan in a microwave oven.

Heat until very thick, (12 minutes 30 seconds in a 1000 watt oven).
18 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 13.8 ounces X 20 equals 250 seconds.
Dry weight is total weight minus water (13.8 - 9.4) = 4.4 ounces.
Water to leave in is 25/75 X 4.4 = 1.5 ounces.
Water to remove is total water minus water left in (9.4 - 1.5) = 7.9 ounces.
To remove excess water: 46 seconds per ounce X 7.9 = 363 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 363/60 minutes = 84 plus 84/60 X 14 = 17 for a total of 101 seconds.
(potato is 90 percent water, pear is 70 percent water, swiss chard is 80 percent water before leaching and drainging and contain .4 ounce water after draining and squeezing, pudding biscuit is 40 percent
water)
-------------------------------------------

Let the biscuits cool and firm for several minutes.

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

For a large meal, serve with 1 or 2 ounces fruit and
a grain biscuit or cookie to fill the
stomach and fill pleasantly fully and satiated.

About equal parts: tangy, bitter/sweet, salty, starchy; mild: swiss 
chard flavor, pear flavor, potato flavor; pudding consistency
if not heating to firm.






20091223e (milder version of 20091128d which uses 3 ounces swiss chard,
   1 tablespoon 1 teaspoon grain flour, 1 ounce potato)
pear swiss chard potato grain seed peanut

2 ounces swiss chard (this trial)
  or 1 ounce broccoli 
  or 1 eighth ounce watercress plus 1 ounces mild vegetable such as green bean, yam, sweet potato,  mild carrot (use 1 ounce watercress puree if frozen and 2 years or more old) and increase heat time given below by 2 minutes.
  or 1 ounce asparagus
  or 1 ounce acorn or butternut squash
2 tablespoons (.8 ounce) grain flour
1 ounce pear (this trial)
  or 1 half ounce apple plus 1 tablespoon grain flour plus 1 tablespoon water
2 ounces potato (boiled 20 to 40 minutes preferred, less bitter)
  or 2 tablespoon rolled oats plus 1 quarter cup water
1 eighth cup (.8 ounce) bean flour 
  or 1 eighth cup (.8 ounce) dried beans,
   soybean, kidney bean, great northern, blackeyed peas, garbanzo, blanched skinless peanuts, lentils, etc., do not use navy beans which can increase bitterness, unless boiled for 80 minutes to leach out bitterness (lentils this trial)
  or 1 quarter cup canned beans plus 1 eighth cup water
3 tablespoons (1 ounce) non roasted sunflower seeds (this trial)
  or 1 quarter cup (1 ounce) California walnut halves plus 1 teaspoon sugar
2 tablespoons (1 ounce) sugar
3 packets (.1 ounce) aspartame sweetner, according to taste
  (3 this trial)
1 quarter teaspoon salt
3 quarters cup (6 ounces) water
14.3 ounces, 9.6 ounces water

Cut 3 ounces swiss chard every 3 eighths inch.

If using dried beans:
Put 1 eighth cup beans and 3 quarters cup water into a metal pan. 

Heat on a cooktop until boiling hot (about 3 minutes) and then 
heat until soft and mild, 80 minutes for long cooking beans.

Remove peel from potato to yield 1 ounce.

Heat 1 ounce potato, in 7 eighths cup water for 40 minutes,
do not drain.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

If using flax seed:
Grind 1 tablespoon flax seed in a coffee grinder or grain 
grinder or add 1 tablespoon flax with other ingredients and
increase blending time so flax pulverizes.

Put into a two cup or larger blender:
 1 ounce pear,
 1 ounce or so swiss chard slaw,
 3 tablespoons sunflower seeds,
 if using, 1 quarter cup canned beans,
 2 tablespoons sugar,
 4 packets aspartame sweetner,
 1 quarter teaspoon salt, and
 3 quarters cup water.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Squeeze the greens in your hand to remove the water.

Yield is 1 ounce to 1 and 1 half ounces greens.

Add the greens to the 2 cup blender with other ingredients.

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

Put the potato and cooking water into the blender.

If boiling beans:
[
When the beans have finished heating set the pan in cold water to cool for
a couple of minutes.

Put the beans into the blender.
]

Run the blender until the mixture is smooth.

Add 2 tablespoons rolled oats.

Run the blender until as smooth as desired, perhaps about 2 minutes.

Either:
[
1. Eat the batter as is. 
]
Or:
[
2.
Place a 4 inch diameter round casserole dish or similar utensil at 
the center of an 9-inch diameter glass piepan.

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

Place the piepan in a microwave oven.

Heat until very thick, (13 minutes 10 seconds in a 1000 watt oven).
18 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 14.3 ounces X 20 equals 286 seconds.
Dry weight is total weight minus water (14.3 - 9.6) = 4.7 ounces.
Water to leave in is 25/75 X 4.7 = 1.6 ounces.
Water to remove is total water minus water left in (9.6 - 1.6) = 8 ounces.
To remove excess water: 46 seconds per ounce X 8 = 368 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 368/60 minutes = 86 plus 86/60 X 14 = 17 for a total of 103 seconds.
(potato is 90 percent water, pear is 70 percent water, swiss chard is 80 percent water before leaching and drainging and contain .4 ounce water after draining and squeezing, pudding biscuit is 40 percent
water)
-------------------------------------------
Let the biscuits cool and firm for several minutes.

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

Good to try once in a while, pleasant and mild to moderate: sweetness,
saltiness, starchiness, tanginess; mild potato and chard flavors;
slightly bitter; pudding consistency.









20091130d
pear swiss chard grain bean
3 ounce pear
1 ounce swiss chard (3 quarters ounces after leaching)
1 tablespoon (.4 ounce ) flax seed
  or 1 tablespoon non roasted sunflower seeds
  or 2 teaspoons canola oil plus 1 teaspoon whole grain flour
1 quarter cup (.8 ounce) rolled oats or 1 eighth cup oats flour
  or 2 tablespoons wheat grain 
  or 2 tablespoons wheat grain, soaked 48 hours 
1 quarter cup  (2 ounces) sugar
  or 1 tablespoon (.5 ounce) sugar
    plus 5 packets aspartame sweetner
2 tablespoons (.6 ounce) non roasted no hulls sunflower seed
  or 2 teaspoons canola oil
2 tablespoons (.8 ounce) dried lentils or peanuts
1 quarter teaspoon salt
.75 ounces water in soaked grain, seed, bean
1 half cup (4 ounces water) 
total: 12.25 ounces, 7. 75 ounces water

Cut 1 ounce greens into 1 half inch pieces.

Put the greens and 2 cups water into a metal pan and heat on a cooktop until boiling, about 7 minutes.)

Press the greens down into the water.

Heat on low for 15 minutes.

If lentils are not soaked: 
Either:
[
1. Put 1 tablespoon lentils in a tall mug with 1 half cup water.
Heat in a microwave oven until boiling, 1 minute 20 seconds in a 1000 watt oven or 2 and 1 half minutes in a 600 watt oven.

Or:
[
2. Put the lentils and 1 cup water into a metal pan.
Heat on a cooktop until boiling.
]

Then heat on low 10 minutes.

If a coffee grinder is available and grain has not been soaked:
 grind together 1 tablespoon flax and 2 tablespoons grain,
 otherwise use flax seed unground, and increase blending time 
 until flax and lentils have been pulverized.

Put into the blender:
 3 ounces pear, cores and skin removed,  
 1 tablespoon flax seed,
 1 quarter cup rolled oats or oat flour,
 2 tablespoons sunflower seeds,
 1 tablespoon sugar,
 5 packets aspartame sweetner,
 1 quarter teaspoon of salt,
 1 half cup water.

When the lentils are done heating:

Pour the lentils into a strainer  to remove water.

Rinse the lentils and strain again.

Put the lentils into the blender.

Remove water from the greens by pouring into a strainer.

Repeat leaching by putting the greens and 2 cups water back into 
the metal pan and heating on a cooktop until boiling, about 7 minutes.

Heat on low for 15 minutes.

Then either:
(1. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens.) (this trial)

Or:
(2. Squeeze the greens in your hand to remove the water.)

Squeeze water out using a hand until weight is under 1 ounce.

Yield is about 3 quarters ounce greens slaw.

Put the slaw into a 2 cup or larger blender with other ingredients.

Run until smooth, about 4 to 6 minutes.

Either:
[
1. Eat the food as is, if desired, warm in a microwave oven for 1 minute 
 or so.
]

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

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

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

---------------------------
Math:
add 5 seconds for microwave oven to begin heating.
Plus 40 seconds to heat dishes.
To raise batter to boiling temperature: 12.25 ounces X 20 per ounce = 245 seconds.
Dry weight is total weight minus water (12.25 ounces - 7.75 ounces) = 4.5 ounces.
Water to leave in is (25 parts water)/(75 parts dry weight) times dry weight (1/3 X 4.5) = 1.5 ounces.
Water to remove is total water - water left in (7.75 - 1.5) = 6.25 ounces.
To remove excess water: 46 seconds per ounce X 6.25 ounces = 287 ounces.
To replace heat lost to air during evaporation: 14 seconds per minute times 287/60 minutes = 66 seconds plus 66/60 X 14 = 15 seconds for a total of 81 seconds.
Assume .75 ounces greens that contain .45 ounce water, pear is 70 percent water, lentils absorb about 125 percent of their dry weight in water when boiled, and final product is 25 parts water and 75 parts dry weight.
--------------------------

Flip the biscuits over when still hot from the oven for more uniform moisture.
If gooey on bottom, enough that large bits of food stick to a spoon, heat another 1 minute 20 seconds. (no bowls heated extra time this trial)
If gooey enough that small bits of food stick to a spoon heat another 1 minute.
]

Has enough fiber, calories, and protein for an entire 
meal.

Definitely tangy; moderately: bittersweet, pear flavored; 
mildly: starchy, salty; very moist and dense biscuit consistency/texture,
almost as moist as poultry stuffing.






20091226c
pear swiss chard grain bean

2 ounce pear
1 quarter ounce swiss chard
1 tablespoon (.4 ounce ) flax seed
  or 1 tablespoon non roasted sunflower seeds
  or 2 teaspoons canola oil plus 1 teaspoon whole grain flour
1 quarter cup (.8 ounce) rolled oats or 1 eighth cup oats flour
  or 2 tablespoons wheat grain 
  or 2 tablespoons wheat grain, soaked 48 hours 
1 tablespoon (.5 ounce) sugar
    plus 5 packets aspartame sweetner
  or 1 quarter cup sugar
2 tablespoons (.6 ounce) non roasted no hulls sunflower seed
  or 2 teaspoons canola oil
2 tablespoons (.8 ounce) dried lentils or peanuts
1 quarter teaspoon salt
.75 ounces water in soaked grain, seed, bean
1 half cup (4 ounces water) 
9.75 ounces, 6 ounces water

If lentils are not soaked: 
Either:
[
1. Put 2 tablespoons lentils in a tall mug with 1 half cup water.
Heat in a microwave oven until boiling, 1 minute 20 seconds in a 1000 watt
oven or 2 and 1 half minutes in a 600 watt oven.

Or:
[
2. Put 2 tablespoons peanuts and 1 cup water into a metal pan.
Heat on a cooktop until boiling.
]

Then heat on low 10 minutes.

Pour the lentils into a strainer  to remove water.

Rinse the lentils and strain again.

If a coffee grinder is available and grain has not bean soaked,
grind together 1 tablespoon flax and 2 tablespoons grain, otherwise
use flax seed unground, and increase blending time until flax and 
lentils have been pulverized.

Put into the blender:
2 ounces pear, cores and skin removed,  
1 quarter ounce swiss chard
1 tablespoon flax seed, ground,
1 quarter cup rolled oats or oat flour,
2 tablespoons sunflower seeds
2 tablespoons dried lentils, boiled,
1 tablespoon sugar,
5 packets aspartame sweetner
1 quarter teaspoon of salt
1 half cup water.

Run until smooth, about 4 to 6 minutes.

Either: 
[
1. Eat the food as is, if desired, warm in a microwave oven for 1 minute
or so.
]

Or:
[
2. Divide the batter equally into 4 3-inch diameter, 1 half cup or larger bowls.
Place the bowls in a circle around the center of a microwave oven.
Heat in a microwave oven until firm, about 9 minutes 20 seconds, in a 1000 watt oven.

---------------------------
Math:
add 5 seconds for microwave oven to begin heating.
Plus 40 seconds to heat dishes.
To raise batter to boiling temperature: 9.75 ounces X 20 per ounce = 245 seconds.
Dry weight is total weight minus water (9.75 ounces - 6 ounces) = 3.75 ounces.
Water to leave in is (25 parts water)/(75 parts dry weight) times dry weight (1/3 X 3.75) = 1.25 ounces.
Water to remove is total water - water left in (6 - 1.25) = 4.75 ounces.
To remove excess water: 46 seconds per ounce X 4.75 ounces = 217 ounces.
To replace heat lost to air during evaporation: 14 seconds per minute times 217/60 minutes = 50 seconds plus 50/60 X 14 = 12 seconds for a total of 62 seconds.
Assume .25 ounces greens that contain .2 ounce water, pear is 70 percent water, peanuts absorb 50 percent their wiight when boiled, lentils absorb about 125 percent of their dry weight in water when boiled, and final product is 25 parts water and 75 parts dry weight.
--------------------------

Flip the biscuits over when still hot from the oven for more uniform
moisture.

If gooey on bottom, enough that large bits of food stick to a spoon, 
heat another 1 minute 20 seconds.

If gooey enough that small bits of food stick to a spoon heat another
1 minute.
]

Serve with 1 to 2 ounces fruit or raw vegetable for an entire light 
meal.

Definitely: salty, bittersweet, tangy; moderately pear flavored, starchy;
mild swiss chard flavor; pudding consistency. 






20090714e
chard grain seed

3 ounces swiss chard (1 and 1 half to 2 ounces after leaching)
3 tablespoons (1 ounce) non roasted sunflower seeds
  or 2 tablespoons nut or seed butter such as tahini 
  or 1 tablespoon canola oil plus 1 tablespoon whole grain flour
2 tablespoons (1 ounce) sugar
1 tablespoon whole corn flour
  or 1 tablespoon (.25 ounce) whole wheat or whole
  buckwheat flour or whole oats flour
1 quarter teaspoon salt
3 eighths cup (3 ounces water)

Cut the greens into 1 half inch pieces.

Put the chopped greens and 3 cups water into a large bowl.

Heat in a microwave oven until boiling, about 7 minutes in a 1000 watt oven.

Press the greens down into the water.

Heat on low for 15 minutes.

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

Then either:
(1. Remove as much water as possible by pressing in a coffee press, 
then stir the greens and press again or squeeze the greens in your 
hand to remove as much water as possible.)

Or:
(2. Use a bowl that is about the same size and shape as the strainer 
to press the water out of the greens.)

Or:
(3. Squeeze the greens in your hand to remove the water.)
Squeeze water out using a hand.

Put the puree into a 2 cup or larger blender.

Put into the blender with the greens:  
 3 tablespoons sunflower seeds,
 2 tablespoons sugar,
 1 tablespoon corn flour, 
 3 eighths cup water, and
 1 quarter teaspoon of salt.

Run until smooth.

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

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

Heat in a microwave oven until firm, about 5 minute 20 seconds, 
in a 1000 watt oven.

---------------------------
Math:
add 5 seconds for microwave oven to begin heating.
Plus 30 seconds to heat dishes.
To raise batter to boiling temperature: 7.25 ounces X 20 per ounce = 145 seconds.
Dry weight is total weight minus water (7.25 - 4 ounces) = 3.25 ounces.
Water to leave in is (1 part water)/(2 parts dry weight) times dry weight (1/2 X 3.25) = 1.6 ounces.
Water to remove is total water - water left in (4 - 1.6) = 2.4 ounces.
To remove excess water: 46 seconds per ounce X 2.4 ounces = 110 ounces.
To replace heat lost to air during evaporation: 14 seconds per minute times 110/60 minutes = 26 seconds plus 26/60 X 14 = 6 seconds for a total of 32 seconds.
Assume 1.5 ounces greens that are 50 percent water and final product is 40 parts water and 60 parts dry weight.
--------------------------

For a large supper meal, could serve with 20090629b Mackerel potato collard grain nut bean

Definitely bitter/sweet, moderate swiss chard flavor, moderately starchy;
very thick pudding consistency.






20090802d
  (similar to 20090714e which uses 3 tablespoons sunflower seed instead
   of 3 tablespoons flax seed)
chard grain

3 ounces swiss chard (1 to 1 and 1 half ounces after leaching)
3 tablespoons (1.3 ounce ) flax seed
  or 3 tablespoons (1 ounce) non roasted sunflower seeds (see 20090714e)
  or 2 tablespoons nut or seed butter such as tahini
  or 1 tablespoon canola oil plus 1 tablespoon whole grain flour
1 tablespoon whole corn flour
  or 1 tablespoon (.25 ounce) whole wheat or whole
  buckwheat flour or whole oats flour
2 tablespoons plus 2 teaspoons (1.3 ounces) sugar
1 quarter teaspoon salt
3 eighths cup (3 ounces water)

Cut the greens into 1 half inch pieces.

Either:
(1. Put the chopped greens and 3 cups water into a large bowl.
Heat in a microwave oven until boiling, about 7 minutes in a 1000 watt oven.)

Or:
(2. Put the greens and 3 cups water into a metal pan and heat on a cooktop until boiling, about 8 minutes.)

Press the greens down into the water.

Heat on low for 15 minutes.

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

Put the greens back into the heating pan, add 2 or 3 cups water to rinse, 
strain again.

Then either:
(1. Remove as much water as possible by pressing in a coffee press, then stir the greens and press again or squeeze the greens in your hand to remove as much water as possible.)

Or:
(2. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens.) (this trial)

Or:
(3. Squeeze the greens in your hand to remove the water.)

Squeeze water out using a hand.

Yield is about 2 ounces greens slaw.

Put the puree into a 2 cup or larger blender.

Put into the blender with the greens:  
 3 tablespoons sunflower seeds,
 2 tablespoons sugar,
 1 tablespoon corn flour 
 3 eighths cup water, and
 1 quarter teaspoon of salt.

Run until smooth.

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

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

Heat in a microwave oven until firm, about 4 minute 55 seconds, in a 1000 watt oven.

---------------------------
Math:
add 5 seconds for microwave oven to begin heating.
Plus 30 seconds to heat dishes.
To raise batter to boiling temperature: 7.15 ounces X 20 per ounce = 143 seconds.
Dry weight is total weight minus water (7.15 - 3.7 ounces) = 3.45 ounces.
Water to leave in is (1 part water)/(2 parts dry weight) times dry weight (1/2 X 3.45) = 1.7 ounces.
Water to remove is total water - water left in (3.7 - 1.7) = 2 ounces.
To remove excess water: 46 seconds per ounce X 2 ounces = 92 ounces.
To replace heat lost to air during evaporation: 14 seconds per minute times 92/60 minutes = 21 seconds plus 21/60 X 14 = 5 seconds for a total of 26 seconds.
Assume 1.5 ounces greens that are 50 percent water and final product is 40 parts water and 60 parts dry weight.
--------------------------

For a large supper meal, could serve with 20090629b Mackerel potato collard grain nut bean

Definite swiss chard flavor and sweetness; mild: starchiness, saltiness, 
corn flavor; thick pudding consistency.






20091001d
chard grain bean

4 ounces swiss chard (1 and 1 half to 2 ounces after leaching)
1 quarter cup (.8 ounce) rolled oats or oats flour
3 tablespoons (1 ounce) sugar
  plus 4 to 8 packets aspartame sweetner, to taste
  or 3 eighths cup sugar
1 tablespoon (.3 ounce) non roasted no hulls sunflower seed
  or 2 teaspoons canola oil
1 tablespoon (.4 ounce) dried lentils
1 quarter teaspoon salt
3 quarters cup (6 ounces water)
total: 10.85 ounces, 8.35 ounces water 
  (.75 ounces water in soaked grain, seed, bean)

Cut 4 ounces greens into 1 half inch pieces.

Either:
(1. Put the chopped greens and 3 cups water into a large bowl.
Heat in a microwave oven until boiling, about 7 minutes in a 1000 watt oven.)

Or:
(2. Put the greens and 4 cups water into a metal pan and heat on a cooktop until boiling, about 9 minutes.)

Press the greens down into the water.

Heat on low for 30 minutes.

Put 1 tablespoon lentils in a tall mug with 1 half cup water.

Heat in a microwave oven until boiling, 1 and 1 half minutes in a 1000 watt oven, then heat on low 10 minutes.

Pour the lentils into a strainer  to remove water.

Rinse the lentils and strain again.

Put into the blender:  
 1 quarter cup rolled oats,
 1 tablespoon sunflower seeds
 1 tablespoon dried lentils, boiled,
 3 tablespoons sugar,
 4 packets aspartame sweetner,
 1 quarter teaspoon of salt,
 3 quarters cup water.

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

Put the greens back into the heating pan, add 2 or 3 cups water to rinse, 
strain again.

Then either:
(1. Remove as much water as possible by pressing in a coffee press, 
then stir the greens and press again or squeeze the greens in your hand 
to remove as much water as possible.)

Or:
(2. Use a bowl that is about the same size and shape as the strainer 
to press the water out of the greens.)

Or:
(3. Squeeze the greens in your hand to remove the water.)

Squeeze water out using a hand until weight is 3 ounces.

Yield is about 3 ounces greens slaw.

Put the slaw into a 2 cup or larger blender with other ingredients.

Run until smooth, about 4 to 6 minutes.

Taste, add aspartame sweetner to taste.

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

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

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

---------------------------
Math:
add 5 seconds for microwave oven to begin heating.
Plus 40 seconds to heat dishes.
To raise batter to boiling temperature: 12.35 ounces X 20 per ounce = 247 seconds.
Dry weight is total weight minus water (12.35 ounces - 9.35 ounces) = 3 ounces.
Water to leave in is (25 parts water)/(75 parts dry weight) times dry weight (1/3 X 3) = 1 ounces.
Water to remove is total water - water left in (9.35 - 1) = 8.35 ounces.
To remove excess water: 46 seconds per ounce X 8.35 ounces = 383 ounces.
To replace heat lost to air during evaporation: 14 seconds per minute times 383/60 minutes = 90 seconds plus 90/60 X 14 = 21 seconds for a total of 111 seconds.
Assume 2 and 1 half ounces greens that are 60 percent water and final product is 40 parts water and 60 parts dry weight.
--------------------------

Flip the biscuits over when still hot from the oven for more uniform moisture.

If gooey on bottom, enough that large bits of food stick to a spoon, heat another 1 minute 20 seconds. (heated ? m ?s this trial)

If gooey enough that small bits of food stick to a spoon heat another 1 minute.

Flavorful, robust flavor similar to the smoked flavor of wood smoked food, 
mildly: sweet, tangy, starchy; slightly salty. dense, moist biscuit texture
with some chewy areas.






20090720c
swiss chard grain seed bean

3 ounces swiss chard
  or 1 half ounce watercress plus 1 ounce mild vegetable such as green bean, yam, sweet potato, rutabaga, potato, mild carrot (use 1 ounce watercress puree if frozen and 2 years or more old)
  or 2 ounces asparagus
  or 2 ounces acorn or butternut squash
1 eighth cup (.4 ounce) rolled oats
1 tablespoon (.45 ounce) dried beans 
  or 2 tablespoon frozen peas
    plus 2 tablespoons water
  or 1 tablespoon (.4 ounce) bean flour 
    plus 3 tablespoons water
  or 2 tablespoons canned beans
    plus 2 tablespoons water
3 tablespoons (1 ounce) non roasted sunflower seeds
  or 1 quarter cup (1 ounce) California walnut halves plus 1 teaspoon sugar
1 tablespoon (.5 ounce) sugar
1 packet aspartame sweetner
1 eighth teaspoon salt
1 half cup (4 ounces) water

Vegetable grain seed bean biscuit:

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 3 ounces swiss chard every 3 eighths inch.

Either:
(1. Put the chopped greens and 2 cups water into a large bowl.
Heat in a microwave oven until boiling, about 6 minutes 40 seconds in a 1000 watt oven.)

Or:
(2. Put the greens and 3 cups water into a metal pan and heat on a cooktop until boiling, about 8 minutes.)

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

Then either:
(1. Remove as much water as possible by pressing in a coffee press.)

Or:
(2. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens.)

Squeeze the greens in your hand to remove the water.

Yield is 1 to  2 ounces greens.

Put into a two cup or larger blender:
 1 and 1 half to 2 ounces swiss chard slaw, 
 1 eighth cup rolled oats
 3 tablespoons sunflower seeds,
 if using, 2 tablespoons peas
   plus 2 tablespoons water,
 if using, 2 tablespoons canned beans
   plus 2 tablespoons water, 
 1 tablespoon sugar,
 1 packet aspartame sweetner,
 1 eighth teaspoon salt, and
 1 half cup water.

If boiling beans or peas,
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.

Add the beans and cooking water to the blender.

Process into a smooth slurry (about 2 minutes) in a high speed processor
or blender, a low speed processor will takes a couple of minutes longer.

Put equal amounts of the batter into each of 3 4-inch diameter bowls or 
4 three-inch bowls.

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

Heat in a microwave oven until very thick, (8 minutes in a 1000 watt oven).
13 minutes 30 seconds in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 9.6 ounces X 20 equals 204 seconds.
Dry weight is total weight minus water (9.6 - 6.2) = 3.4 ounces.
Water to leave in is 40/60 X 3.4 = 2.3 ounces.
Water to remove is total water minus water left in (6.2 - 2.3) = 3.9 ounces.
To remove excess water: 46 seconds per ounce X 3.9 = 179 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 179/60 minutes = 42 plus 42/60 X 14 = 10 for a total of 52 seconds.
(assumes 1 and 1 half ounces greens slaw that is 80 percent water, pudding biscuit is 40 percent
water)
-------------------------------------------

Let the biscuits cool and firm for several minutes.

Served with 1 or 2 ounces fruit, has enough fiber, protein and calories for a very light meal. 

Could serve with boiled peanuts or beans and a grain biscuit or cookie.

Moderately: starchy, salty; mildly: sweet, swiss chard flavored;
slightly bitter; very moist/soft biscuit consistency, about as moist
and soft as traditional poultry stuffing.






20071126
Swiss chard on the side
Tomato swiss chard seed

3 ounces cooked chard greens puree
  or 3 ounces fresh chard 
3 tablespoon (1.3 ounces) nut or seed butter such as tahini
  or 1 quarter cup raw sunflower seeds
  or 2 tablespoons whole grain flour
    plus 1 tablespoon canola oil 
2 ounces fresh tomato 
  or 2 ounces tomato juice
  or 1 ounce tomato sauce
  or 1/2 apple 
1 tablespoon (.5 ounce) sugar
2 pinches salt
2 tablespoons (.6 oucne) chestnut flour
total: 6.4 ounces, 3.2 ounces water

With a scissors cut the Swiss chard into 1 inch pieces.

If a 14 wire per inch strainer is available:
[
Let the pieces fall into a blender.

Add 3/4 cup water to the blender.

Run for 30 seconds after full flow starts. 

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

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

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

Drain the liquid from the puree by pouring through a fine sieve.

Rinse the puree in about a cup or two of water.

Drain by pouring through the sieve.

Press the water from the greens using a bowl that is about the same size
and shape as the sieve.
]

If using a coarse strainer:
[
Put the collard pieces and 2 cups water into a metal pan.

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

Pour the collards/water into the strainer to get rid of water.

Dump the collards back into the pan.

Add a couple of cups water to rinse and cool.

Strain.

Squeeze the collard in a hand to get rid of excess water.
]

Yields 2 ounces slaw.

Put the greens into a mixing bowl.

Cut 2 ounces tomato into 1 inch or smaller pieces.

If using fresh tomato and a food processor:
[
Put into a food processor:
 2 ounces tomato,
 3 tablespoons sunflower seed butter,
 1 tablespoon sugar, and
 2 pinches salt.

Process until as smooth as desired, perhaps 2 minutes.

Add 2 tablespoons chestnut flour and greens to the processor.

Run until smooth, about 2 minutes.

Taste and add aspartame sweetner to taste.
]

If no food processor is available:
Either:
[
Use either tomato juice, tomato sauce, or chop the tomato into small pieces.

Combine all ingredients in a mixing and/or portion bowl and toss.
]

Or: if a smoother texture is desired:
[
Put all ingredients plus 1 quarter cup water into a blender.

Run until smooth.

Taste and add aspartame sweetner to taste.

Divide the batter equally into 2 4-inch diameter 1 cup or larger bowls.

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

Heat until a mashed potato consistency is obtained, 5 minutes in
a 1000 watt microwave oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 20 seconds to heat dishes.
To heat to boiling: 8.4 ounces X 20 equals 168 seconds.
Dry weight is total weight minus water (8.4 - 5.2) = 3.2 ounces.
Water to leave in is 50/50 X 3.2 = 3.2 ounces.
Water to remove is total water minus water left in (5.2 - 3.2) = 2 ounces.
To remove excess water: 46 seconds per ounce X 2 = 92 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 92/60 minutes = 21 plus 21/60 X 14 = 5 for a total of 26 seconds.
(assumes 2 ounces greens slaw contains 1.4 ounces water, pudding/mash is 50 percent
water)
-------------------------------------------

Makes enough for a light meal if you add a side of Hummus on bread and a side of Blueberries And Strawberries
or any kind of fruit






20071125

Swiss chard seed oil
Swiss chard pesto

3 ounces Swiss chard
1/8 cup unroasted California walnut butter
  or 1/8 cup chestnut flour
  or 1/8 cup raw sunflower seed butter
  or 1/8 cup nut or seed butter such as tahini
1 tablespoon canola oil
1 pinch salt

Cut the chard into 1 inch lengths with a scissor letting the pieces
fall into a blender.

Add 3/4 cups water to the blender.

Process for about 1 minute.

Heat the puree in a tall bowl in a 1000 watt microwave oven for
2 minutes 20 seconds on full then 2 minutes on low (15 percent power).

Dump the slurry into a fine strainer to drain momentarily.

Dump the slaw back into the heating bowl.

Add a couple of cups of rinse water.

Pour the slurry back into the fine strainer.

Press the slurry with a bowl with approximately the same shape as
the strainer to squeeze out most of the water.

Put the slaw into a mixing bowl.

Add 1/8 cup nut butter, 1 tablespoon oil, and 1 pinch salt.

Mix. 

Good if you enjoy mild flavors.












20090802c
Swiss chard seed peanut

3 ounces swiss chard
1 eighth cup (.75 ounce) skinless blanched (buff) peanuts
  or 1 quarter cup frozen peas
  or 1 eighth cup dried beans
  or 2 tablespoons (.7 ounces) fava bean flour
  or 1 quarter cup canned beans
3 tablespoons (1.5 ounces) sugar
  or 1 tablespoon (.5 ounce) sugar plus 3 packets aspartame (this trial)
1 quarter cup (1.3 ounce) non roasted sunflower seeds
  or 3 tablespoons nut or seed butter such as tahini
  or 3 tablespoons non roasted chestnut flour 
    plus 2 teaspoons canola oil
  or 2 tablespoon whole grain flour
    plus 1 tablespoon plus 1 teaspoon canola oil
1 eighth teaspoon salt

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 greens into 1 half inch pieces.

Put the greens and 3 cups water into a metal pan and heat on a cooktop until boiling, about 8 minutes.)

Press the greens down into the water.

Heat on low for 15 minutes.

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

Dump the greens back into the heating pan.

Add 2 to 3 cups water to rinse.

Strain again.

Then either:
(1. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens.)

Or:
(2. Breifly squeeze the greens in your hand to remove excess water.)
Yield is about 2 ounces slaw.

Put into a 2 cup or larger blender:
 the greens,  
 1 quarter cup sunflower seeds,
 1 eighth cup peanuts
   plus 1 quarter cup water,
 if using, 1 quarter cup peas
   plus 3 tablespoons water,
 if using, 1 quarter cup canned bean
   plus 1 eighth cup water
 if using, 1 quarter cup boiled beans
   plus water beans boiled in, 
 3 tablespoons sugar,
 1 eighth teaspoon salt,
 1 quarter cup water.

If not using bean flour:
[
Run until smooth.

Put the puree into a portion bowl to serve.
]

If using bean flour:
[
Add 1 eight cup bean flour and 1 quarter cup water to the blender.

Run until smooth.

Divide the slurry equally into 2 four-inch diameter 1 cup bowls or 
3 3-inch diameter bowls or round casserole dishes.

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

Heat until thickened.
6 minutes 10 seconds in a 1000 watt microwave oven,
10 minutes 15 seconds in a 600 watt oven.

-------------------------------------------------
Math:
Plus 5 seconds for oven to begin heating
Plus 20 seconds to heat dishes
To bring to boil: 8.7 ounces X 20 equals 174
Dry weight is total weight minus total water (8.7 - 5.8) = 2.9 ounces
Water to leave in 50/50 times dry weight (50/50 X 2.9) = 2.9 ounces
Water to remove is total water minus water left in (5.8 - 2.9) = 2.9 ounces
Plus to evaporate excessive water: 46 X 2.9 ounces water equals 133 seconds
To replace heat lost to air: 133/60 X 14 seconds per minute is 31 plus
   31/60 X 14 seconds per minute is 38 seconds
Plus 18 seconds heating to replace heat lost to air
(assume fruit and vegetable is 90 percent water,
leave 1.5 ounce water will be left in, mostly in pudding,
10 seconds losses per minute of boiling temperature
plus 5 seconds startup and 15 seconds for heating bowl and
)
-----------------------------------------------------
]

Prominently bitter/sweet, moderate swiss chard flavor, somewhat tangy; pudding consistency
try leaching greens 30 minutes to reduce amount of sugar needed







20090824g
  similar to 20090802c which produces a liquid or mash consistency
Swiss chard seed peanut

3 ounces swiss chard
1 eighth cup (.75 ounce) skinless blanched (buff) peanuts
  or 1 quarter cup frozen peas
  or 1 eighth cup dried beans
  or 2 tablespoons (.7 ounces) fava bean flour
  or 1 quarter cup canned beans
3 tablespoons (1.5 ounces) sugar
  or 1 tablespoon (.5 ounce) sugar plus 3 packets aspartame (this trial)
1 quarter cup (1.3 ounce) non roasted sunflower seeds
  or 3 tablespoons nut or seed butter such as tahini
  or 3 tablespoons non roasted chestnut flour 
    plus 2 teaspoons canola oil
  or 2 tablespoon whole grain flour
    plus 1 tablespoon plus 1 teaspoon canola oil
1 eighth teaspoon salt
1 half cup (4 ounces) water


If using dried whole beans:
[
Into a metal pan put 1 eighth 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 greens into 1 half inch pieces.

Put the greens and 3 cups water into a metal pan and heat on a cooktop until boiling, about 8 minutes.)

Press the greens down into the water.

Heat on low for 15 minutes.

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

Dump the greens back into the heating pan.

Add 2 to 3 cups water to rinse.

Strain again.

Then either:
(1. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens.)

Or:
(2. Breifly squeeze the greens in your hand to remove excess water.)
Yield is about 2 ounces slaw.

Put into a 2 cup or larger blender:
 the greens,  
 1 quarter cup sunflower seeds,
 1 eighth cup peanuts
   plus 1 quarter cup water,
 if using, 1 quarter cup peas
   plus 3 tablespoons water,
 if using, 1 eighth cup bean flour
   plus 1 quarter cup water,
 if using, 1 quarter cup canned bean
   plus 1 eighth cup water
 1 tablespoon sugar,
 3 packets aspartame sweetner,
 1 eighth teaspoon salt,
 1 quarter cup water.

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

Add the beans and cooking water to the blender.
]

Run until smooth.

Divide the slurry equally into 3 1-half cup bowls or 2 3- to 4-inch diameter one cup bowls or round 
casserole dishes.

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

Heat until firmed.

8 minutes in a 1000 watt microwave oven,
13 minutes 20 seconds in a 600 watt oven.

-------------------------------------------------
Math:
Plus 5 seconds for oven to begin heating
Plus 30 seconds to heat dishes
To bring to boil: 8.3 ounces X 20 equals 166
Dry weight is total weight minus total water (8.3 - 5.7) = 2.6 ounces
Water to leave in 30/70 times dry weight (30/70 X 2.6) = 1.1 ounces
Water to remove is total water minus water left in (5.7 - 1.1) = 4.6 ounces
Plus to evaporate excessive water: 46 X 4.6 ounces water equals 212 seconds
To replace heat lost to air: 212/60 X 14 seconds per minute is 52 plus
   52/60 X 14 seconds per minute is 12 seconds
total is 64 seconds heating to replace heat lost to air

(assume 2 ounces slaw containing 1.4 ounces water,
 canned beans contain 1.2 ounces water,
14 seconds losses per minute of boiling temperature)
-------------------------------------------------

Moderately bitter/sweet; mildly starchy, swiss chard flavored; slightly tangy, salty; slightly chewy at edge, mostly a very thick pudding consistency.






20071129
Swiss chard pesto on flax bean cake

Flax bean cake ingredients:
3 tablespoons whole grain flour
  or 1/4 cup flax meal plus 2 teaspoons sugar
  1 quarter cup rolled oats
1 quarter cup fava bean flour
  or 1/4 cup pea flour,
  or 1 eighth cup peanuts
  or 1 quarter cup peas
  or 1 quarter cup canned bean
1 teaspoon (.15 ounce) oil in cake
1 pinch salt in cake
total if using boiled beans: 6 ounces, 4.2 ounces water

Swiss chard pesto ingredients:
3 ounces Swiss chard
3 tablespoons unroasted chestnut flour
  or 1/8 cup nut or seed butter such as tahini
1 tablespoon canola oil in topping
1 pinch salt in topping

Cut the chard into 1 inch lengths with a scissor letting the pieces
fall into a blender.

Add 3/4 cups water to the blender.

Process for about 1 minute after full flow starts. (previous trial:20 secs had
   fibrous look)
Heat the puree in a tall bowl in a 1000 watt microwave oven until fully
boiiling, about 3 minutes (3 minutes 20 seconds if using a 2 quart or larger
   container) then 2 minutes on low (15 percent power).

Dump the slurry into a fine strainer to drain momentarily.

Dump the slaw back into the heating bowl.

Add a couple of cups of rinse water.

Pour the slurry back into the fine strainer.

Press the slurry with a bowl with approximately the same shape as
the strainer to squeeze out most of the water.

Put the slaw into a mixing bowl.

Add to the bowl:
 3 tablespoons chestnut flour,
 1 tablespoon oil, and
 1 pinch salt.

Mix.

If using fava bean flour:
[
Into an empty microwave safe bowl put:
 3 tablespoons grain flour,
 1/4 cup fava bean flour,
 1 pinch salt,
 1 teaspoon oil, and
 1/4 cup water.

Mix.

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

Make a 2 inch hole at the center of the layer for even heating.
]

If using boiled or canned beans or frozen peas:
[
Into a 2 cup or larger blender put:
 1/4 cup rolled oats,
 1 eighth cup peanuts
   plus 1 quarter cup water,
 if using, 1 quarter cup peas
   plus 3 tablespoons water,
 if using, 1 eighth cup bean flour
   plus 1 quarter cup water,
 if using, 1 quarter cup canned bean
   plus 1 eighth cup water,
 1 pinch salt,
 1 teaspoon oil, and
 1/4 cup water.

If boiling beans or peas:
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor,
add the beans and cooking water to the blender.

Run the blender until smooth, about 4 minutes.

Divide the batter equally into 2 4-inch diameter 1 cup blows or
3 3-inch diameter 1 half cup bowls.

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

If using bean powder:
[
Heat in a 1000 watt microwave oven for 3 minutes 30 seconds.
--------------------------------------------
Math:
To raise to boiling: 4-5/6 ounces X 20 seconds per ounce = 97 seconds.
Plus to evaporate excess water: 46 seconds per ounce X 2 ounces water = 92 seconds.
Plus 20 seconds to heat plate. 
--------------------------------------------
]

If using boiled or canned beans or frozen peas:
Heat in a 1000 watt microwave oven for 5 minutes 50 seconds.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 30 seconds to heat dishes.
To bring to boil: 6 ounces X 20 equals 120 seconds.
Dry weight is total weight minus total water (6 - 4.2) = 1.8 ounces.
Water to leave in 30/70 times dry weight (30/70 X 1.8) = .8 ounces.
Water to remove is total water minus water left in (4.2 - .8) = 3.4 ounces.
Plus to evaporate excessive water: 46 X 3.4 ounces water equals 152 seconds.
To replace heat lost to air: 152/60 X 14 seconds per minute is 35 plus
   35/60 X 14 seconds per minute is 8 seconds
total is 43 seconds heating to replace heat lost to air.

(assume 2 ounces slaw containing 1.4 ounces water,
 canned beans contain 1.2 ounces water,
14 seconds losses per minute of boiling temperature)
-------------------------------------------------

If the cake is not a firm as desired, heat another 30 to 60 seconds.

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

Spread the pesto on top of the cake

Serve with 2 ounces of fruit for a large meal.







20071206
  similar to 20080108 which uses chestnut flour, 4 ounces swiss chard, 
    and less sugar
Apple swiss chard beans seeds corn

Ingredients in biscuit:
3 ounces Swiss chard, 1 and 1 half ounces after processing
1/8 cup (.8 ounce dry) dried beans, 2 ounces after boiling 
  or 1/8 cup fava bean flour
1/8 cup (.5 ounce) cornmeal
  or 1/8 cup corn flour
1 teaspoon (.15 ounce) canola oil
1 teaspoon (.15 ounce) sugar
total: 8.3 ounces, 6.1 ounces water
(includes 1 eighth cup cooking water with boiled beans, 1.2 ounces
 water absorbed in beans, .9 ounces water in slaw and 3/8 cup water added)


Ingredients in Apple swiss chard spread:
2 ounces, about 1/3 apple 
1/4 cup (1.25 ounces) pumpkin seeds
  or 2 tablespoons nut or seed butter such as tahini
3 teaspoons (.5 ounce) canola oil
2 teaspoon (.3 ounce) sugar
1 pinch salt

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

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

Chop 3 ounces Swiss chard into 1 inch pieces.

Put the swiss chard and 1 cup water into a blender.

Process into a very fine puree, about 30 seconds after mixture flows.

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

Heat, uncovered, in a 1000 watt microwave oven for 4 minutes on full power,
then 2 minutes on low (15 percent power).

Strain away the liquid.

Mix the puree with two or three times its volume of water.

Strain away the liquid.

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

Or put the puree onto a coffee filter paper.

Gently squeeze out most of the water.

Put the puree into a mixing bowl.

Yield is about 1 and 1 half ounces.

Stir.

If using fava bean flour:
[
Into an empty microwave safe bowl put:
 the swiss chard slaw,
 1/8 cup cornmeal,
 1/8 cup fava bean flour,
 1 teaspoon oil,
 1 teaspoons sugar and
 1/8 cup water.

Mix.

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

Make a 2 inch hole at the center of the layer for even heating.

Heat in a 1000 watt microwave oven for 3 minutes 30 seconds.
--------------------------------------------
Math:
To raise to boiling: 4-5/6 ounces X 20 seconds per ounce = 97 seconds.
Plus to evaporate excess water: 46 seconds per ounce X 2 ounces water = 92 seconds.
Plus 20 seconds to heat plate. 
--------------------------------------------
]

If using boiled or canned beans or frozen peas:
[
Into a 2 cup or larger blender put:
 the swiss chard slaw,
 1/4 cup rolled oats,
 1 eighth cup peanuts
   plus 1 quarter cup water,
 if using, 1 quarter cup peas
   plus 3 tablespoons water,
 if using, 1 eighth cup bean flour
   plus 1 quarter cup water,
 if using, 1 quarter cup canned bean
   plus 1 eighth cup water,
 1 teaspoon oil,
 1 teaspoons sugar, and
 3/8 cup water.

If boiling beans or peas:
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor,
add the beans and cooking water to the blender.

Run the blender until smooth, about 4 minutes.

Divide the batter equally into 2 4-inch diameter 1-cup bowls or
3 3-inch diameter 1 half-cup bowls.

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

Heat in a 1000 watt microwave oven for 8 minutes 20 seconds.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To bring to boil: 8.3 ounces X 20 equals 166 seconds.
Dry weight is total weight minus total water (8.3 - 6.1) = 2.2 ounces.
Water to leave in 30/70 times dry weight (30/70 X 2.2) = .9 ounces.
Water to remove is total water minus water left in (6.1 - .9) = 5.2 ounces.
Plus to evaporate excessive water: 46 X 5.2 ounces water equals 239 seconds.
To replace heat lost to air: 239/60 X 14 seconds per minute is 56 plus
   56/60 X 14 seconds per minute is 13 seconds
total is 69 seconds heating to replace heat lost to air.

(assume 1.5 ounces slaw containing .9 ounces water,
 canned beans contain 1.2 ounces water,
14 seconds losses per minute of boiling temperature)
-------------------------------------------------
]

If a high speed 1 or 2 cup blender or processor is available:
[
Process 1/4 cup pumpkin seeds in high speed small capacity blender or
processor until barely any small chunks can be felt when the meal is pinched
between two fingers.

Gyrate and/or shake the blender as needed to keep the seed meal flowing.

Into a 1 cup blender or processor put:
 2 ounces apple,
 pumpkin seed meal,
 1 tablespoon oil,
 1 teaspoon  sugar (2 teaspoons for tart apple, 1-1/2 tsp if semi sweet), 
 and 1 pinch salt. 

Run until desired smoothness is achieved, perhaps 3 minutes.

If necessary repeated lift the processor 1/4 inch and bang it down
on the counter to jar the mixture into the path of the cutting blades.

Add water 1 teaspoon at a time if necessary to get the mixture to flow 
 while processing(0 tsp this trial)

Scrape down the insides of the processor bowl as needed so all the 
mixture is smoothed. 
]

If a high speed 1 or 2 cup blender or processor is not available:
[
Put into a mixing bowl:
 2 ounces applesauce,
 2 tablespoons nut or seed butter,
 1 tablespoon oil,
 1 teaspoon sugar (2 teaspoons if apple is tart, 1-1/2 tsp if semi sweet), and
 1 pinch salt.

Mix until uniform.
]

If using fresh apple and a 2-cup or larger blender:
[
Put into the blender:
 2 ounces apple,
 1 quarter cup pumpkin seeds,
 1 tablespoon oil,
 1 teaspoon  sugar (2 teaspoons for tart apple, 1-1/2 tsp if semi sweet), 
 1 pinch salt,
 1 quarter cup water.

Process unitl smooth.

Place the batter into a microwaveable bowl.

Heat to 50 percent water, 4 minutes in a 1000 watt oven.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 15 seconds to heat dishes.
To bring to boil: 6 ounces X 20 equals 120 seconds.
Dry weight is total weight minus total water (6 - 3.8) = 2.2 ounces.
Water to leave in 50/50 times dry weight (50/50 X 2.2) = 2.2 ounces.
Water to remove is total water minus water left in (3.8 - 2.2) = 1.6 ounces.
Plus to evaporate excessive water: 46 X 1.6 ounces water equals 84 seconds.
To replace heat lost to air: 84/60 X 14 seconds per minute is 17 plus
   17/60 X 14 seconds per minute is 3 seconds
total is 20 seconds heating to replace heat lost to air.

(assume apple is 90 percent water)
-------------------------------------------------

Cut the cake away from the plate with a knife or spatula to make eating
easier.

Spread the blender's contents on top of the chard/bean/cornmeal layer.

Cut the cake into 4 to 6 pieces and pick up to eat.







20080108
 similar to 20071206 which uses no chestnut flour, 3 ounces swiss chard, 
    and 3 teaspoons sugar
Apple swiss chard beans seeds corn

Swiss chard grain bean biscuit ingredients:
3 ounces Swiss chard stems
1 eighth cup dried beans
  or 1 eighth cup peanuts
  or 1 quarter cup peas
  or 1 eighth cup fava bean flour
  or 1 quarter cup canned bean
1/8 cup cornmeal
  or 1/8 cup corn flour
2 teaspoons canola oil
1 teaspoon sugar
1 pinch salt
total: 8.4 ounces, 6.1 ounces water
(includes 1 eighth cup cooking water with boiled beans, 1.2 ounces
 water absorbed in beans, .9 ounces water in slaw and 3/8 cup water added)


Apple seed spread ingredients:
1 ounce, about 1/6 apple 
1 tablespoon (.3 ounce) chestnut flour
2 teaspoons (.3 ounce) canola oil
2 teaspoon (.3 ounce) sugar
1 pinch salt

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces or so greens.

Put into a 2 cup or larger blender:
 the swiss card slaw, 
 1/8 cup cornmeal,
 if using, 1 eighth cup peanuts
   plus 1 quarter cup water,
 if using, 1 quarter cup peas
   plus 3 tablespoons water,
 if using, 1 eighth cup bean flour
   plus 1 quarter cup water,
 if using, 1 quarter cup canned bean
   plus 1 eighth cup water,
 2 teaspoons oil,
 1 teaspoon sugar, 
 1 pinch salt, and
 3/8 cup water.

If boiling beans or peas:
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor,
add the beans and cooking water to the blender.

Run the blender until smooth, about 4 minutes.

Divide the batter equally into 2 4-inch diameter 1-cup bowls or
3 3-inch diameter 1 half-cup bowls.

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

Heat in a 1000 watt microwave oven for 8 minutes 15 seconds.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To bring to boil: 8.4 ounces X 20 equals 168 seconds.
Dry weight is total weight minus total water (8.4 - 6.1) = 2.3 ounces.
Water to leave in 30/70 times dry weight (30/70 X 2.3) = 1 ounce.
Water to remove is total water minus water left in (6.1 - 1) = 5.1 ounces.
Plus to evaporate excessive water: 46 X 5.1 ounces water equals 235 seconds.
To replace heat lost to air: 235/60 X 14 seconds per minute is 54 plus
   54/60 X 14 seconds per minute is 13 seconds
total is 67 seconds heating to replace heat lost to air.

(assume 1.5 ounces slaw containing .9 ounces water,
 canned beans contain 1.2 ounces water,
14 seconds losses per minute of boiling temperature)
-------------------------------------------------
]

If a 1 cup food processor is available:
[
Into a 1 cup food processor put:
 1 ounce apple,  
 2 teaspoons oil,
 2 teaspoon sugar (1 teaspoon if apple is tart, 3/4 tsp if semi sweet), 
 1 tablespoon chestnut flour,
 1 teaspoon water, and
 1 pinch salt. 

Run until desired smoothness is achieved, perhaps 3 minutes.

If necessary repeated lift the processor 1/4 inch and bang it down
on the counter to jar the mixture into the path of the cutting blades.

Add water 1 tsp at a time if necessary to get the mixture to flow 
 while processing(? tsp this trial)

Scrape down the insides of the processor bowl as needed so all the 
mixture is smoothed. 

Add 1 tablespoon chestnut flour and run until mixed. 

Put the processor's contents into a mixing bowl. 

Add 1 tablespoon chestnut flour and mix.
]

If using a blender to make spread:
Put into the blender:
 1 ounce apple,
 1 tablespoon chestnut flour,
 2 teaspoons oil,
 2 teaspoons sugar (3 teaspoons for tart apple, 2-1/2 tsp if semi sweet), 
 1 pinch salt,
 1 quarter cup water.

Process unitl smooth.

Place the batter into a microwaveable bowl.

Heat to 50 percent water, 3 minutes 25 seconds in a 1000 watt oven.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 15 seconds to heat dishes.
To bring to boil: 3.9 ounces X 20 equals 78 seconds.
Dry weight is total weight minus total water (3.9 - 2.9) = 1 ounce.
Water to leave in 50/50 times dry weight (50/50 X 1) = 1 ounces.
Water to remove is total water minus water left in (2.9 - 1) = 1.9 ounces.
Plus to evaporate excessive water: 46 X 1.9 ounces water equals 87 seconds.
To replace heat lost to air: 87/60 X 14 seconds per minute is 17 plus
   17/60 X 14 seconds per minute is 3 seconds
total is 20 seconds heating to replace heat lost to air.

(assume apple is 90 percent water)
-------------------------------------------------

Spread the blender's contents on top of the chard/bean/cornmeal biscuits.







20071218x (uses blender and 1- or 2-cup food processor)
          (see 20100312 for a similar version using blender only)
Apple swiss chard parsley grain seed pea

3 ounces fresh swiss chard
1/2 ounce fresh parsley
  or 1 to 3 teaspoons dried fine parsley powder
  or 1 half ounce watercress sprigs
  or 1 tablespoon dried watercress pieces
2 tablespoons nut or seed butter such as tahini 
  or 1/8 cup raw sunflower seed butter
  or 2 extra tablespoons whole wheat flour plus 2 extra teaspoons canola oil 
2 teaspoons canola oil
1 eighth cup dried beans
  or 1/8 cup fava bean flour
  or 1 quarter cup frozen peas
  or 1 quarter cup canned beans
2 tablespoons whole wheat flour
2 teaspoons sugar, add 1 teaspoon if needed
1 pinch salt, 
1/6 apple (1 ounce)
  or 1/2 teaspoon orange juice concentrate

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 fresh collard greens:
Cut the greens into 1 inch or smaller pieces.

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

Process until fine (about 30 seconds after mixture starts to flow).

Put the greens puree into a deep bowl with sides a couple of inches above the
level of the puree.

Heat in a 1000 watt microwave oven until fully boiling, about 3 minutes 
  20 seconds on full power,

Strain away the liquid.

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

Strain away the liquid.

Again mix the puree with at least twice its volume of water.

Strain away the liquid.

Let the puree drain in the strainer for a few minutes.

Press most of the water out of the greens slaw using a bowl about the same
size and shape as the strainer.

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

Or dump the puree onto a paper coffee filter.

Gently squeeze out most of the water. (3 oz squeezed out, when
  tasted the water was slightly sharp/slightly bitter

If using bean flour:
[
Put into a microwaveable bowl:
  1/8 cup bean flour and 1/8 cup water.

Cover the container.

Heat 1 minute on full power.

Set the hot container in a pan of cold water to cool for several minutes.
]

Into a one cup processor put:
  1/6 apple
  1/8 cup sunflower seed butter
  2 teaspoons oil
  if using, 1/2 ounce parsley cut into 1 inch pieces.
    (or add dried parsley powder after processing apple/seed mixture )
  if using, 1 quarter cup canned beans,
  if using, 1 quarter cup frozen peas,
  2 teaspoons sugar (add 1 teaspoon extra if apple is semi sweet, 
    2 teaspoon extra if apple is tart)
  1 pinch salt

If using bean flour:
put the cooled bean mixture into the processor.

If boiling beans or peas,
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.

Add the beans to the blender.

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

Scrape down the sides of the processor bowl as needed to get all the mixture
smooth.

If necessary add 1 tablespoon water at a time, just enough to get mixture

to barely flow while processing. (2 added this trial)

Run until smooth, perhaps 5 minutes if parsley sprigs used or 2 minutes if
powder is used.

Put the greens into the processor.

Run until mixed and as smooth as desired, perhaps 1 minute.

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

Add 2 tablespoons whole wheat flour.

If using dried parley powder add:
    1 to 3 teaspoons dried powdered parsley depending on strength of the
    particular parsley powdered used. 

Mix.

Warm in microwave oven if desired, about 20 seconds.

If parsley is too strong, add another tablespoon whole wheat flour.

Makes one serving, with a side of fruit and/or vegetable, is large enough for a large meal.







20100312 (uses blender and does not use food processor)
          (see 20071218x for a similar version using blender and
           processor and does not heat parsley)
Apple swiss chard parsley grain seed pea

3 ounces fresh swiss chard
1/2 ounce fresh parsley
  or 1 to 3 teaspoons dried fine parsley powder
  or 1 half ounce watercress sprigs
  or 1 tablespoon dried watercress pieces
2 tablespoons nut or seed butter such as tahini 
  or 1/8 cup raw sunflower seed butter
  or 2 extra tablespoons whole wheat flour plus 2 extra teaspoons canola oil 
2 teaspoons canola oil
1 eighth cup dried beans
  or 1/8 cup fava bean flour
  or 1 quarter cup frozen peas
  or 1 quarter cup canned beans
2 tablespoons whole wheat flour
1 tablespoon sugar
aspartame sweetner to taste
1 pinch salt, 
1/6 apple (1 ounce)
  or 1/2 teaspoon orange juice concentrate
total: 12 ounces, 7 ounces water (includes 3 ounces added water
   add 1 ounce cooking water left with beans)
 
If using dried whole beans:
[
Into a metal pan put 1 eighth 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 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces or so greens.

If using bean flour:
[
Put into a microwaveable bowl:
  1/8 cup bean flour and 1/8 cup water.

Cover the container.

Heat 1 minute on full power in a 1000 watt microwave oven.

Set the hot container in a pan of cold water to cool for several minutes.
]

Into a 2-cup or larger blender put:
  1/6 apple,
  the swiss chard slaw,
  1/8 cup sunflower seed butter,
  2 teaspoons oil,
  if using, 1/2 ounce parsley cut into 1 inch pieces,
  if using, 1 to 3 teaspoons dried powdered parsley
    depending on strength of the
    particular parsley powdered used, 
  if using, 1 quarter cup canned beans,
    plus 1 eighth cup water
  if using, 1 quarter cup frozen peas,
    plus 3 tablespoons water
  1 tablespoon sugar (add 1 teaspoon extra if apple is semi sweet, 
    2 teaspoon extra if apple is tart)
  1 pinch salt, and
  3 eighths cup water.

If using bean flour:
put the cooled bean mixture and 1 eighth cup water into the blender.

If boiling beans or peas:
[
when the beans or peas 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 and cooking water to the blender.
]

Run until smooth, about 4 minutes.

Taste, add aspartame sweetner to taste.

Place the batter into a microwaveable bowl.

Heat to 50 percent water, 6 minutes 45 seconds in a 1000 watt oven.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 15 seconds to heat dishes.
To bring to boil: 11.4 ounces X 20 equals 228 seconds.
Dry weight is total weight minus total water (11.4 - 7) = 4.4 ounce.
Water to leave in 50/50 times dry weight (50/50 X 4.4) = 4.4 ounces.
Water to remove is total water minus water left in (7 - 4.4) = 2.6 ounces.
Plus to evaporate excessive water: 46 X 2.6 ounces water equals 120 seconds.
To replace heat lost to air: 120/60 X 14 seconds per minute is 28 plus
   28/60 X 14 seconds per minute is 7 seconds
total is 35 seconds heating to replace heat lost to air.

(assume apple is 90 percent water, 2 ounces swiss chard slaw 
containing 1.4 ounces water, .8 ounces dry beans absorb 1.2 ounces
water when boiled, 1 ounce of cooking water is included with beans)
-------------------------------------------------

Add 2 tablespoons whole wheat flour.

Mix.

Makes one serving, with a side of fruit and/or vegetable, is large enough for a large meal.










20080421 (uses blender and 1 1- or 2-cup processor, see 20100313a
  for a version that uses a blender only)
20080312
20080124
20071218x
20071218
Apple swiss chard watercress peas seeds grain
20071117
20071021b
20071021
apple swiss chard watercress grain seed
3 ounces fresh swiss chard
1 ounce watercress sprigs
  or 1 tablespoon dried watercress pieces
  or 1 teaspoon watercress powder
  or 1 and 1 half ounces 30% oil watercress pesto
  or 1 ounce frozen watercress puree
  or 1 ounce frozen watercress sprig (if less than 3 months old)
  or 1-1/2 ounce frozen watercress sprigs (if over 1 year old)
  or 2 oz frozen watercress sprigs (if over 2 years old)
  or 1/2 ounce fresh parsley
  or 1/2 ounce frozen parsley puree 
  or 1 to 3 teaspoons dried fine parsley powder 
2 tablespoons nut or seed butter such as tahini 
  or 1/8 cup raw sunflower seed butter
  or 3 tablespoons raw sunflower seeds 
  or 1/4 cup no added oil unroasted 50/50 water sunflower seed pate
  or 2 extra tablespoons whole wheat flour plus 2 extra teaspoons canola oil 
2 teaspoons canola oil
2 tablespoons whole wheat flour
1 tablespoon sugar
aspartame sweetner to taste
1 pinch salt, 
1/6 apple (1 ounce) (this trial, if not available use oj cncntrt)
  or 1/2 t orange juice concentrate
  or 1 teaspoon apple powder

Cake:
1 eighth cup dried beans
  or 1/8 cup fava bean flour
  or 1 quarter cup frozen peas
  or 1 quarter cup canned beans
1 tablespoon rolled oats
  or 1 tablespoon wheat bran
1 tablespoon rolled oats
  or 1 tablespoon flax meal
    (exceeding about 4 tablespoons bran
  in a 24 hour period may cause diarrhea)
1 teaspoon canola oil
1 pinch salt

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 greens powder:
[
Put 1/8 cup greens powder and 3/4 cup water in a microwaveable bowl with
sides at least 4 inches above level of liquid. Use
a 20 wire per inch or finer strainer.

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

Use a coffee press to remove as much water as possible
 from the greens slurry.

Or strain away the liquid with a fine strainer, 14 wires
per inch minimum.
]

If using fresh greens:

Remove the main leaf veins and stem from the swiss chard.

Cut the greens into 1 inch or smaller pieces.

Put the greens and 1 cup water into a large blender.

Process until fine (about 10 seconds after mixture starts to flow).

Put the greens puree into a deep bowl with sides a couple of inches above the
level of the puree.

Heat in a 1000 watt microwave oven until fully boiling, about 3 minutes 
  and 40 seconds, add 20 seconds if using a container that is 2 quarts 
  or larger, add 40 seconds on full power if chard is frozen,
  watch for boil over for last 30 seconds.

Strain away the liquid with a fine strainer, 14 wires
per inch minimum.

Press most of the water out of the greens slaw using a bowl about the same
size and shape as the strainer. (this trial)

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

Or dump the puree onto a paper coffee filter.

Bring the edge of the paper up and gather together.

Gently squeeze out most of the water.

Yield is about 1 and 1 half ounces slaw.

If using bean flour:
[
Put into a small microwaveable bowl:
 1/8 cup bean flour,
 2 tablespoons rolled oats,
 1 teaspoon oil, 
 1 pinch salt, and
 1/8 cup water.

Cover the container.

Heat 1 minute on full power.

1-3/4 ounces X 20 plus 10 losses plus 20 X 1 ounce water

Uncover and allow to cool for several minutes.
]

If using boiled or canned beans or frozen peas:

Into a 1 cup or larger blender put:
  if using, 1 quarter cup canned beans,
    plus 1 eighth cup water
  if using, 1 quarter cup frozen peas,
    plus 3 tablespoons water
 2 tablespoons rolled oats,
 1 teaspoon oil, 
 1 pinch salt, and
 1/4 cup water.

If boiling beans or peas:
[
when the beans or peas 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 and cooking water to the blender.
]

Run until smooth, about 4 minutes.

Taste, add aspartame sweetner to taste.

Place the batter into a microwaveable bowl.

Heat to 25 percent water, 3 minutes 50 seconds in a 1000 watt oven;
6 minutes 20 seconds in a 600 watt oven.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 15 seconds to heat dishes.
To bring to boil: 5.5 ounces X 20 equals 110 seconds.
Dry weight is total weight minus total water (5.5 - 4.2) = 1.3 ounce.
Water to leave in 25/75 times dry weight (25/75 X 4.4) = 1.5 ounces.
Water to remove is total water minus water left in (4.2 - 1.5) = 2.7 ounces.
Plus to evaporate excessive water: 46 X 2.7 ounces water equals 124 seconds.
To replace heat lost to air: 124/60 X 14 seconds per minute is 29 plus
   29/60 X 14 seconds per minute is 7 seconds
total is 36 seconds heating to replace heat lost to air.

(assume .8 ounces dry beans absorb 1.2 ounces
water when boiled, 1 ounce of cooking water is included with beans)
-------------------------------------------------


Into a one cup processor put:
  1/6 apple
  1/8 cup sunflower seed butter
  2 teaspoons oil (use no oil if using 30% oil watercress pesto, use 1
    tablespoon oil if using chestnut flour instead of sunflower seed butter)
  1 ounce watercress
  1 tablespoon sugar
  1 pinch salt.

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

Scrape down the sides of the processor bowl as needed to get all the mixture
smooth.

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

Run until smooth, perhaps 5 minutes, there should be very few pieces of watercress 1/32
  inch or larger.

Put the greens slaw into the processor.

Run until mixed and as smooth as desired, perhaps 1 minute.

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

Add 2 tablespoons whole wheat flour.

Mix.

Cut the bean curd into 1/4 inch pieces and add them to the apple/greens slaw/
sunflower seed butter mixture.

Toss and mix.

Warm in microwave oven if desired, about 20 to 40 seconds.

If parsley is too strong, add another tablespoon whole wheat flour.
Makes one serving, with a small side of fruit and/or vegetable,
is large enough for a light meal.

Bitter/sweet, slightly tangy, definite watercress flavor, pleasantly
oily and just enough starch to appreciate. Mostly smooth and soft, a bit
firmer than typical mashed potatoes, a little bit of chewiness and texture
from the pea/grain cake pieces.







20100313a (uses blender, no processor, see 20080421
  for a version that uses a blender and a processor and 
  does not heat watercress)
apple swiss chard watercress grain seed

3 ounces fresh swiss chard
1 ounce watercress sprigs
  or 1 tablespoon dried watercress pieces
  or 1 teaspoon watercress powder
  or 1 and 1 half ounces 30% oil watercress pesto
  or 1 ounce frozen watercress puree
  or 1 ounce frozen watercress sprig (if less than 3 months old)
  or 1-1/2 ounce frozen watercress sprigs (if over 1 year old)
  or 2 oz frozen watercress sprigs (if over 2 years old)
  or 1/2 ounce fresh parsley
  or 1/2 ounce frozen parsley puree 
  or 1 to 3 teaspoons dried fine parsley powder 
3 tablespoons raw sunflower seeds
  or 1/8 cup raw sunflower seed butter
  or 2 tablespoons nut or seed butter such as tahini  
  or 1/4 cup no added oil unroasted 50/50 water sunflower seed pate
  or 2 extra tablespoons whole wheat flour plus 2 extra teaspoons canola oil 
2 teaspoons canola oil
1 tablespoon whole wheat flour
1 tablespoon sugar
aspartame sweetner to taste
1 pinch salt, 
1/6 apple (1 ounce) (this trial, if not available use oj cncntrt)
  or 1/2 t orange juice concentrate
  or 1 teaspoon apple powder

Cake:
1 eighth cup dried beans
  or 1/8 cup fava bean flour
  or 1 quarter cup frozen peas
  or 1 quarter cup canned beans
1 tablespoon rolled oats
  or 1 tablespoon wheat bran
1 tablespoon rolled oats
  or 1 tablespoon flax meal
    (exceeding about 4 tablespoons bran
  in a 24 hour period may cause diarrhea)
1 teaspoon canola oil
1 pinch salt

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 greens powder:
[
Put 1/8 cup greens powder and 3/4 cup water in a microwaveable bowl with
sides at least 4 inches above level of liquid. Use
a 20 wire per inch or finer strainer.

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

Use a coffee press to remove as much water as possible
 from the greens slurry.

Or strain away the liquid with a fine strainer, 14 wires
per inch minimum.
]

If using fresh greens:

Remove the main leaf veins and stem from the swiss chard.

Cut 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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


If using boiled or canned beans or frozen peas:

Into a 1 cup or larger blender put:
  if using, 1 quarter cup canned beans,
    plus 1 eighth cup water
  if using, 1 quarter cup frozen peas,
    plus 3 tablespoons water
 1 eighth cup bean flour
    plus 1 quarter cup water
 2 tablespoons rolled oats,
 1 teaspoon oil, 
 1 pinch salt, and
 1/4 cup water.

If boiling beans or peas:
[
when the beans or peas 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 and cooking water to the blender.
]

Run until smooth, about 4 minutes.

Taste, add aspartame sweetner to taste.

Place the batter into a microwaveable bowl.

Heat to 25 percent water, 5 minutes in a 1000 watt oven;
8 minutesin a 600 watt oven.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 15 seconds to heat dishes.
To bring to boil: 5.5 ounces X 20 equals 110 seconds.
Dry weight is total weight minus total water (5.5 - 4.2) = 1.3 ounce.
Water to leave in (1 part water)/(1 part dry weight) times dry weight (1 X 1.3) = 1.3 ounces.
Water to remove is total water minus water left in (4.2 - 1.3) = 2.9 ounces.
Plus to evaporate excessive water: 46 X 2.9 ounces water equals 133 seconds.
To replace heat lost to air: 133/60 X 12 seconds per minute is 27 plus
   27/60 X 12 seconds per minute is 5 seconds
total is 32 seconds heating to replace heat lost to air.

(assume .8 ounces dry beans absorb 1.2 ounces
water when boiled, 1 ounce of cooking water is included with beans)
-------------------------------------------------


Into a one cup or larger blender put:
  1/6 apple
  the swiss chard slaw,
  3 tablepoons sunflower seeds
  2 teaspoons oil (use no oil if using 30% oil watercress pesto, use 1
    tablespoon oil if using chestnut flour instead of sunflower seed butter)
  1 ounce watercress
  1 tablespoon sugar
  1 pinch salt, and
  3 eighths cup water.


Run until mixed and as smooth as desired, perhaps 4 minute.

Put the blenders contents into a 2 cup or larger microwaveable bowl.

Taste, add aspartame sweetner to taste.

Place the batter into a microwaveable bowl.

Heat to 50 percent water, 6 minutes 45 seconds in a 1000 watt oven.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 15 seconds to heat dishes.
To bring to boil: 11.4 ounces X 20 equals 228 seconds.
Dry weight is total weight minus total water (11.4 - 7) = 4.4 ounce.
Water to leave in 50/50 times dry weight (50/50 X 4.4) = 4.4 ounces.
Water to remove is total water minus water left in (7 - 4.4) = 2.6 ounces.
Plus to evaporate excessive water: 46 X 2.6 ounces water equals 120 seconds.
To replace heat lost to air: 120/60 X 14 seconds per minute is 28 plus
   28/60 X 14 seconds per minute is 7 seconds
total is 35 seconds heating to replace heat lost to air.

(assume apple is 90 percent water, 2 ounces swiss chard slaw 
containing 1.4 ounces water, .8 ounces dry beans absorb 1.2 ounces
water when boiled, 1 ounce of cooking water is included with beans)
-------------------------------------------------

Add 1 tablespoons whole wheat flour.

Mix.

Cut the bean curd into 1/4 inch pieces and add them to the apple/greens slaw/
sunflower seed butter mixture.

Toss and mix.

Warm in microwave oven if desired, about 20 to 40 seconds.

Makes one serving, with a small side of fruit and/or vegetable,
is large enough for a large meal.

Bitter/sweet, slightly tangy, definite watercress flavor, pleasantly
oily and just enough starch to appreciate. Mostly smooth and soft, a bit
firmer than typical mashed potatoes, a little bit of chewiness and texture
from the pea/grain cake pieces.









20081001a
  similar to 20080421 which uses sunflower seed butter or tahini
    instead of chestnut flour, 20080421 use a blender and a 
    processor, 20080421 chops up the grain bean biscuit and mixes
    the piece in with the Apple swiss chard pudding
Swiss chard watercress grain and grain seed bean
3 ounces fresh swiss chard
1 ounce watercress sprigs
  or 1 tablespoon dried watercress pieces
  or 1 teaspoon watercress powder
  or 1 and 1 half ounces 30% oil watercress pesto
  or 1 ounce frozen watercress puree
  or 1 ounce frozen watercress sprig (if less than 3 months old)
  or 1-1/2 ounce frozen watercress sprigs (if over 1 year old)
  or 2 oz frozen watercress sprigs (if over 2 years old)
  or 1/2 ounce fresh parsley
  or 1/2 ounce frozen parsley puree 
  or 1 to 3 teaspoons dried fine parsley powder 
2 tablespoons whole wheat flour plus
     1 tablespoon canola oil
  or 2 tablespoons nut or seed butter such as tahini 
  or 1/8 cup raw sunflower seed butter
  or 3 tablespoons raw sunflower seeds 
  or 1/4 cup no added oil unroasted 50/50 water sunflower seed pate
2 teaspoons canola oil
1 tablespoon whole wheat flour
1 tablespoon sugar, add 1 teaspoon if needed
1 pinch salt, 
1/6 apple (1 ounce) (this trial, if not available use oj cncntrt)
  or 1/2 t orange juice concentrate
  or 1 teaspoon apple powder

Cake:
1 eighth cup dried beans
  or 1/8 cup fava bean flour
  or 1 quarter cup frozen peas
  or 1 quarter cup canned beans
1 tablespoon rolled oats
  or 1 tablespoon wheat bran
1 tablespoon rolled oats
  or 1 tablespoon flax meal
    (exceeding about 4 tablespoons bran
  in a 24 hour period may cause diarrhea)
3 tablespoons chestnut flour  
1 teaspoon canola oil
1 pinch salt

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 greens powder:
[
Put 1/8 cup greens powder and 3/4 cup water in a microwaveable bowl with
sides at least 4 inches above level of liquid. Use
a 20 wire per inch or finer strainer.

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

Use a coffee press to remove as much water as possible
 from the greens slurry.

Or strain away the liquid with a fine strainer, 14 wires
per inch minimum.
]

If using fresh greens:

Remove the main leaf veins and stem from the swiss chard.

Cut the greens into 1 inch or smaller pieces.

Put the greens and 1 cup water into a large blender.

Process until fine (about 10 seconds after mixture starts to flow).

Put the greens puree into a deep bowl with sides a couple of inches above the
level of the puree.

Heat in a 1000 watt microwave oven until fully boiling, about 3 minutes 
  and 40 seconds, add 20 seconds if using a container that is 2 quarts 
  or larger, add 40 seconds on full power if chard is frozen,
  watch for boil over for last 30 seconds.

Strain away the liquid with a fine strainer, 14 wires
per inch minimum.

Press most of the water out of the greens slaw using a bowl about the same
size and shape as the strainer. (this trial)

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

Or dump the puree onto a paper coffee filter.

Bring the edge of the paper up and gather together.

Gently squeeze out most of the water.

Yield is about 1 and 1 half ounces slaw.

If using bean flour:
[
Put into a small microwaveable bowl:
 1/8 cup bean flour,
 2 tablespoons rolled oats,
 3 tablespoons chestnut flour,
 1 teaspoon oil, 
 1 pinch salt, and
 3 tablespoons water,
 optional:
 1 tablespoon sugar.

Cover the container.

Heat 2 minutes on full power.

-------------------
Math:
Add 5 seconds for oven to begin heating.
Plus 10 seconds to heat bowl.
Plus to raise to boiling: 3.8 ounces X 20 seconds per oucne = 76 seconds.
Plus to evaporate excess water: 46 seconds per ounce X .8 ounce water = 35 seconds.
--------------------

Uncover and allow to cool for several minutes.
]

If using boiled or canned beans or frozen peas:

Into a 1 cup or larger blender put:
  if using, 1 quarter cup canned beans,
    plus 1 eighth cup water
  if using, 1 quarter cup frozen peas,
    plus 3 tablespoons water
 2 tablespoons rolled oats,
 1 teaspoon oil, 
 1 pinch salt, and
 1/4 cup water.

If boiling beans or peas:
[
when the beans or peas 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 and cooking water to the blender.
]

Run until smooth, about 4 minutes.

Taste, add aspartame sweetner to taste.

Place the batter into a microwaveable bowl.

Heat to 25 percent water, 3 minutes 50 seconds in a 1000 watt oven;
6 minutes 20 seconds in a 600 watt oven.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 15 seconds to heat dishes.
To bring to boil: 5.5 ounces X 20 equals 110 seconds.
Dry weight is total weight minus total water (5.5 - 4.2) = 1.3 ounce.
Water to leave in 25/75 times dry weight (25/75 X 4.4) = 1.5 ounces.
Water to remove is total water minus water left in (4.2 - 1.5) = 2.7 ounces.
Plus to evaporate excessive water: 46 X 2.7 ounces water equals 124 seconds.
To replace heat lost to air: 124/60 X 14 seconds per minute is 29 plus
   29/60 X 14 seconds per minute is 7 seconds
total is 36 seconds heating to replace heat lost to air.

(assume .8 ounces dry beans absorb 1.2 ounces
water when boiled, 1 ounce of cooking water is included with beans)
-------------------------------------------------

If a one- or two-cup processor is available:
[ 
Into a one cup processor put:
  1/6 apple
  1/8 cup sunflower seed butter
  2 teaspoons oil (use no oil if using 30% oil watercress pesto, use 1
    tablespoon oil if using chestnut flour instead of sunflower seed butter)
  1 ounce watercress
  1 tablespoon sugar
  1 pinch salt.

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

Scrape down the sides of the processor bowl as needed to get all the mixture
smooth.

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

Run until smooth, perhaps 5 minutes, there should be very few pieces of watercress 1/32
  inch or larger.

Put the greens slaw into the processor.

Run until mixed and as smooth as desired, perhaps 1 minute.

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

Add 2 tablespoons whole wheat flour.

Mix.
]

If a 1- or 2 cup processor is not available:

Into a one cup or larger blender put:
  1/6 apple
  the swiss chard slaw,
  3 tablepoons sunflower seeds
  2 teaspoons oil (use no oil if using 30% oil watercress pesto, use 1
    tablespoon oil if using chestnut flour instead of sunflower seed butter)
  1 ounce watercress
  1 tablespoon sugar
  1 pinch salt, and
  3 eighths cup water.


Run until mixed and as smooth as desired, perhaps 4 minute.

Put the blenders contents into a 2 cup or larger microwaveable bowl.

Taste, add aspartame sweetner to taste.

Place the batter into a microwaveable bowl.

Heat to 50 percent water, 6 minutes 45 seconds in a 1000 watt oven.

-------------------------------------------------
Math: (if using boiled or canned beans or frozen peas)
Plus 5 seconds for oven to begin heating.
Plus 15 seconds to heat dishes.
To bring to boil: 11.4 ounces X 20 equals 228 seconds.
Dry weight is total weight minus total water (11.4 - 7) = 4.4 ounce.
Water to leave in 50/50 times dry weight (50/50 X 4.4) = 4.4 ounces.
Water to remove is total water minus water left in (7 - 4.4) = 2.6 ounces.
Plus to evaporate excessive water: 46 X 2.6 ounces water equals 120 seconds.
To replace heat lost to air: 120/60 X 14 seconds per minute is 28 plus
   28/60 X 14 seconds per minute is 7 seconds
total is 35 seconds heating to replace heat lost to air.

(assume apple is 90 percent water, 2 ounces swiss chard slaw 
containing 1.4 ounces water, .8 ounces dry beans absorb 1.2 ounces
water when boiled, 1 ounce of cooking water is included with beans)
-------------------------------------------------

Add 1 tablespoons whole wheat flour.

Mix.

Cut the bean/seed curd into 1/4 inch pieces and place in a 
portion bowl.

Warm the Apple swiss chard grain in microwave oven if desired, about 20 to 40 seconds.

Makes one serving large enough for a light meal that will
last 5 hours, with a small side of fruit and/or vegetable, 
is large enough for a medium meal, or could also add 2 ounces meat for
a large meal.

Bitter/sweet, slightly tangy from the apple, pleasantly starchy from
the grain, a little firmer than typical mashed potatoes, mostly smooth but
a little texture from the bran and grain/bean/seed cake









20071119 (uses a blender and a processor)
  similar to 20090720c which uses less 1 tablespoon bean,
  1 tablespoon plus 2 teaspoons sugar and
  blends all together, cooks to 50 percent water 

Swiss chard potato beans seeds grain

3 ounces cooked chard greens puree
  or 3 ounces fresh chard processed 
3 ounces potato
1 quarter cup non roasted, 60 percent water sunflower seed pate
  or 1/8 cup raw sunflower seed butter
  or 3 tablespoons non roasted, no hull sunflower seed (this trial)
  or 1 8 cup nut or seed butter such as tahini
1 quarter cup frozen peas (check fridge freezer)
  or 1 eighth cup dried beans
  or 2 tablespoons fava bean flour
  or 1 quarter cup canned beans (if salt added, use 2 pinches salt
    instead of 1/8 teaspoon listed below)
3 tablespoons whole wheat flour
1 tablespoon sugar
aspartame sweetener to taste, about 2 packets
1/8 teaspoon plus 2 pinches salt

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

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

Remove peel from potato to yield 3 ounces.

Cut the potato into 1 quarter inch thick slices.

Into a metal pan put the potato slices and 1 half cup water.

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

If using frozen peas:
[
Add to the pan with the potato, 1/4 cup peas, and 2 tablespoons water.

Cover and heat 2 minutes and 40 seconds on full power, then 40
minutes on low (15 percent power).
]

If using canned beans or boiled beans:
[
Cover the pan that has the potato in it and heat until boiling , then 40
minutes on low (15 percent power).
]

If using swiss chard powder:
[
Put 1 tablespoon swiss chard powder and 1 cup water into a metal pan.

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

Use a coffee press to remove water from the swiss chard slurry, pressing for several minutes.
]

Cut 2 ounces Swiss chard into 1 inch pieces.
Put the Swiss chard into a metal pan with 2 cups water and heat on a cooktop until boiling.

Cover, reduce power to low and heat 20 minutes.

Pour the chard/water into a strainer to get rid of water.

Press most of the water out of the greens slaw using a bowl about the
same size and shape as the strainer.
Or use a coffee press to remove most of the water from the greens.
Or put the puree on a paper coffee filter and bring the filter around the
puree.
Gently squeezed the puree and coffee filter to force most of the water out.

Peel 3 ounces potato and cut it into 1/2 inch pieces.

Put the potato and 1 quarter cup water into a microwaveable bowl that can be covered.

If using bean flour:
[
Add to the bowl with the potato, 1/8 cup bean powder, and 3 tablespoons water.

Cover with a saucer and heat 2 minutes and 40 seconds on full power, then 40
minutes on low (15 percent power).
]

Into the processor put:
 if using, 1 quarter cup sunflower seed pate,
 if using,  1/8 cup sunflower seed butter,
 ir using, 3 tablespoons sunflower seed,
 if using, 1 quarter cup canned beans
   plus 1 tablespoon water,
 1 tablespoon sugar, and
 1/8 teaspoon plus 2 pinches salt.

When the potato has finished heating, set the pan in cold water to cool for
a couple of minutes so heat does not damage blender.
 
If boiling beans, when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage blender.

Add to the processor: the greens, potato, and beans or peas.

Process until desired smoothness is obtained, perhaps 4 minutes.

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

Taste, if desired add aspartame sweetener to taste and run to mix. (2 packest this trial)

Add 3 tablespoons grain flour.

Mix until uniform.

If desired, warm by heating in a microwave oven for 20 to 40 seconds.

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

Good, about equal amounts of mild to moderate: swiss chard flavor, lentil flavor, sweetness, starchiness, saltiness; slightly bitter; pudding consistency.
takes several minutes to press water from swiss chard powder slurry, try use 1 half ounce non leached swiss chard or 1 teaspoon powder non leached



marker 34


20090720c (blends all ingredients, heats to 
swiss chard potato grain seed bean

3 ounces swiss chard
  or 1 half ounce watercress plus 1 ounce mild vegetable such as green bean, yam, sweet potato, rutabaga, potato, mild carrot (use 1 ounce watercress puree if frozen and 2 years or more old)
  or 2 ounces asparagus
  or 2 ounces acorn or butternut squash
3 ounces potato
2 tablespoons rolled oats
  or 2 tablespoons whole grain flour
1 tablespoon (.4 ounce) fava bean flour 
  or 1 tablespoon (.45 ounce) dried beans,
  or 1 eighth cup frozen peas
  or 2 tablespoons canned beans (if salt added, use 3 pinches salt
    instead of 1/8 teaspoon listed below)
1 quarter cup (1.3 ounce) non roasted sunflower seeds
  or 1 third cup (1.3 ounces) California walnut halves plus 1 teaspoon sugar
1 tablespoon plus 2 teaspoons (.85 ounce) sugar
1 half cup (4 ounces) water
1 eighth teaspoon salt
5 eighths cup (5 ounces) water

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.
]

Remove peel from potato to yield 3 ounces.

Cut the potato into 1 quarter inch thick slices.

Into a metal pan put the potato slices and 1 half cup water.

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

Cut 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces or so greens.

Put into a two cup or larger blender:
 1 and 1 half to 2 ounces swiss chard slaw,
 2 tablespoons rolled oats
 1 quarter cup sunflower seeds,
 if using, 1 tablespoon bean flour
   plus 1 quarter cup water,
 if using, 2 tablespoons green peas
   plus 3 tablespoons water,
 1 tablespoon plus 2 teaspoons sugar, 
 1 eighth teaspoon salt
 

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

Add the potato and cooking water to the blender.
 
If boiling beans:
[
When the beans or peas 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 and cooking water to the blender.
]

Process into a smooth slurry (about 2 minutes) in a high speed processor
or blender, a low speed processor will take a couple of minutes longer.

Put equal amounts of the batter into each of 3 4-inch diameter bowls or 4 three-inch bowls.

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

Heat in a microwave oven until very thick, (8 minutes 5 seconds in a 1000 watt oven).
13 minutes 30 seconds in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 10.2 ounces X 20 equals 204 seconds.
Dry weight is total weight minus water (10.2 - 6.6) = 3.6 ounces.
Water to leave in is 40/60 X 3.6 = 2.4 ounces.
Water to remove is total water minus water left in (6.6 - 2.4) = 4.2 ounces.
To remove excess water: 46 seconds per ounce X 4.2 = 193 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 193/60 minutes = 45 plus 45/60 X 14 = 10 for a total of 55 seconds.
(assumes squash is 80 percent water, potato is 90 percent water, pudding biscuit is 40 percent
water)
-------------------------------------------

Let the biscuits cool and firm for several minutes.

Served with 1 or 2 ounces fruit, has enough fiber, protein and calories for a very light meal. 

Could serve with boiled peanuts or beans.

For a large meal also serve a grain cookie
 and a drink such as Tomato juice and salt to fill the
stomach and fill pleasantly fully and satiated.

Pleasantly: sweet, salty, starchy; slight bitterness; about moistness of poultry stuffing.







20090917d
20090901h
20090720c
20090702d
20090619e  (probably equivalent in taste/texture to 20090702c, which has wheat grain and flax seed instead of flax seed and bran)
20090619d
20090503a
20090428c
20090428b
20090412e
20090407d
swiss chard potato grain seed peanut
1 half ounce swiss chard
  or 1 half ounce broccoli leaf
  or 2 and 1 half ounces mild vegetable such as green bean, yam, sweet potato,  mild carrot (use 1 ounce watercress puree if frozen and 2 years or more old)
3 ounces potato
2 tablespoon rolled oats
  or 1 tablespoon whole grain flour
  or 1 tablespoon (.4 ounce) flax seed
1 tablespoon rolled oats
  or 1 tablespoon (.1 ounce) wheat or oats bran
1 tablespoon skinless, blanched peanuts
  or 1 tablespoon (.45 ounce) dried beans,
  or 1 eighth cup frozen peas
  or 1 tablespoon (.4 ounce) fava bean flour
  or 2 tablespoons canned beans (if salt added, use 3 pinches salt
    instead of 1/8 teaspoon listed below)
3 tablespoons (1 ounce) non roasted sunflower seeds
  or 1 quarter cup (1 ounce) California walnut halves plus 1 teaspoon sugar
2 tablespoons (1.85 ounce) sugar
3 packets aspartame sweetner or to taste
1 eighth teaspoon salt
1 quarter cup (2 ounces) water
11.75 ounces, 7.7 ounces water

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.
]

Remove peel from potato to yield 3 ounces.

Cut the potato into 1 quarter inch thick slices.

Into a metal pan put the potato slices and 1 half cup water.

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

Cut 1 half ounce swiss chard into pieces appropriate for your 2 cup or larger blender.

If using flax:
Grind 1 tablespoon flax in a coffee grinder or process the flax
 with other ingredient: increase blending time so flax pulverizes.

Put into a two cup or larger blender:
 1 half ounce swiss chard slaw,
 3 tablespoons rolled oats,
 if using, 2 tablespoons flax meal, 
 3 tablespoons sunflower seeds,
 if using, 1 tablespoon peanuts,
   plus 1 quarter cup water
 if using, 1 tablespoon bean flour
   plus 1 quarter cup water,
 if using, 2 tablespoons green peas
   plus 3 tablespoons water,
 2 tablespoons sugar,
 3 packets aspartame sweetner or to taste,
 1 eighth teaspoon salt.

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

Add the potato and cooking water to the blender.
 
If boiling beans:
[
When the beans or peas 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 and cooking water to the blender.
]

Process into a smooth slurry (about 6 minutes) in a high speed processor
or blender, a low speed processor will takes a couple of minutes longer.

Taste, add aspartame sweetner to taste, if needed.

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

Place the piepan in a microwave oven.

Heat until very thick, (10 minutes 20 seconds in a 1000 watt oven).
17 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 11.75 ounces X 20 equals 204 seconds.
Dry weight is total weight minus water (11.75 - 7.7) = 4 ounces.
Water to leave in is 25/75 X 4 = 1.3 ounces.
Water to remove is total water minus water left in (7.7 - 1.3) = 6.4 ounces.
To remove excess water: 46 seconds per ounce X 6.4 = 294 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 294/60 minutes = 69 plus 69/60 X 14 = 16 for a total of 85 seconds.
(assumes 1 and 1 half ounces greens slaw that is 80 percent water, pudding biscuit is 40 percent
water)
-------------------------------------------

Let the biscuits cool and firm for several minutes.

Served with 1 or 2 ounces fruit, has enough fiber, protein and calories for a very light meal. 

Could serve with boiled peanuts or beans
 and a drink such as Tomato juice and salt to fill the
stomach and fill pleasantly fully and satiated.

Definitely bitter/sweet; moderately tangy; mildly: starchy, salty; biscuit/muffin texture/consistency.








20071221
Swiss chard potato carrot beans seeds grain

3 ounces cooked chard greens puree
  or 3 ounces fresh chard processed 
3 ounces potato
2 ounces mild carrot
  or 1 ounce strong flavored carrot
3 tablespoons (1 ounce) no hull raw sunflower seeds 
  or 1/8 cup raw sunflower seed butter
1 tablespoon (.5 ounce) olive or canola oil
2 tablespoons (.8 ounce) fava bean powder
  or 2 tablespoons skinless, blanched peanuts
  or 2 tablespoons (.45 ounce) dried beans,
  or 2 eighth cup frozen peas
  or 1 quarter cup canned beans (if salt added, use 3 pinches salt
    instead of 1/8 teaspoon listed below)
2 tablespoons (.4 ounce) rolled oats
  or 2 tablespoons flax seed meal
  or 1 tablespoon whole wheat flour
1 teaspoon (.1 ounce) sugar
1 pinch salt
1 tablespoon (.3 ounce) whole wheat flour
total: 13.3 ounces, 9.8 ounces water (includes 1.2 ounces water absorbed
  in beans, 1 ounce cooking water with beans, 1 ounce water added, and 
  1 quarter cup cooking water with potatoes)

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

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

Remove peel from potato to yield 3 ounces.

Cut the potato into 1 quarter inch thick slices.

Into a metal pan put the potato slices and 1 half cup water.

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

Cut 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces or so greens.
Peel 3 ounces potato and cut the potato and 2 ounces carrot into 3/8 inch pieces. 


Put into a 2-cup or larger blender:
 the greens slaw,
 1 ounce carrot
 2 tablespoons rolled oats,
 if using, 1/8 cup bean powder
   plus 1 quarter cup water, 
 if using, 1 tablespoon peanuts
   plus 1 quarter cup water,
 if using, 1 tablespoon bean flour
   plus 1 quarter cup water,
 if using, 2 tablespoons green peas
   plus 3 tablespoons water,
 if using, 3 tablespoons sunflower seeds,
 if using, 1/8 cup sunflower seed butter,
 1 teaspoon sugar,
 1 pinch salt,
 1 tablespoon oil, and
 1 eighth cup water.

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

Add the potato and cooking water to the blender.
 
If boiling beans:
[
When the beans or peas 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 and cooking water to the blender.
]

Run until smooth, about 3 minutes.

Taste, add aspartame sweetner to taste, if needed.

Add 1 tablespoon whole grain flour and run to mix, about 30 seconds.

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

Place the piepan in a microwave oven.

Heat until very thick, (11 minutes 15 seconds in a 1000 watt oven).
18 minutes 45 seconds in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 13.3 ounces X 20 equals 266 seconds.
Dry weight is total weight minus water (13.3 - 9.8) = 3.5 ounces.
Water to leave in is 50/50 X 3.5 = 3.5 ounces.
Water to remove is total water minus water left in (9.8 - 3.5) = 6.3 ounces.
To remove excess water: 46 seconds per ounce X 6.3 = 290 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 290/60 minutes = 68 plus 68/60 X 14 = 16 for a total of 84 seconds.
(assumes 1 and 1 half ounces greens slaw that is 80 percent water, pudding biscuit is 40 percent
water)
-------------------------------------------


Makes enough for a large meal, for an extra large meal add a side of 

Blueberries And Strawberries or any kind of fruit.

good, if you like mild flavors, mildly sweet, salty, mildly potato flavored,
 mild chard flavor









20071008 (uses processor)
  similar to 20100314e which uses a blender
20070919
20070831
20070815
20070802
Tomato swiss chard grain seed bean
20070712

3 ounces swiss chard greens
1/8 cup raw sunflower seed butter
  or 1 eighth cup nut or seed butter such as tahini
  or 3 tablespoons raw sunflower seeds 
  or 2 tablespoons whole grain flour plus 1 tablespoon canola oil
2 tablespoons (.8 ounce) fava bean powder
  or 2 tablespoons skinless, blanched peanuts
  or 2 tablespoons (.45 ounce) dried beans,
  or 2 eighth cup frozen peas
  or 1 quarter cup canned beans (if salt added, use 3 pinches salt
    instead of 1/8 teaspoon listed below)
2 teaspoons olive or canola oil
  or 1 tablespoon flax seed meal
2 ounces fresh tomato 
1 tablespoon sugar
2 pinches salt
2 tablespoons whole wheat flour

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 Swiss chard into 1 inch pieces.

Put the Swiss chard into a food processor.

Run until greens stick to sides of processor bowl, about 20 seconds.

Add 1/2 cup water to the proceessor.

Run until smooth, about 30 seconds.

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

Heat in a 1000 watt microwave oven for 2 minutes 40 seconds on full power,
then 2 minutes on low 15 percent power.

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

Drain the liquid from the puree by pouring through a fine sieve.

Rinse the puree in about a cup or two of water.

Drain by pouring through a wire mesh sieve and discard liquid.

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

Yields 2 ounces slaw.

If using bean powder:
[
Mix the greens slaw, flax meal (if using), bean powder, and 1/8 cup water in a tall 
  container such as a bowl. 

Press the mixture down with a spoon to eliminate air pockets.

Cover and heat 1 minutes and 30 seconds on full power, then 2
minutes on low (15 percent power).

To cool the mixture, pour it into a metal dish and set the dish in a 
 pan of cold water.

Put the cooled chard/bean mixture into the processor.
]

If boiling beans or peas,
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.

If using green peas, boiled beans or canned beans, put them into the 
processor (include cooking water if using boiled beans). 

Cut the tomato into 3/8 inch or smaller pieces.

Put into a food processor:
 2 ounce tomato,
 2 tablespoons sunflower seed butter,
 if using, 2 teaspoons oil,
 1 tablespoon sugar, and
 2 pinches salt. 

Process until as smooth as desired, perhaps 2 minutes.

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

If desired add aspartame sweetner and salt to taste.

Add the flour.

Mix until uniform.

Makes enough for a large meal. For a very large meal, add a side 
of Blueberries And Strawberries or any kind of fruit










20100314e (uses blender)
  similar to 20071008 which uses a processor
Tomato swiss chard grain seed bean

3 ounces swiss chard greens
3 tablespoons (1 ounce) raw sunflower seeds
  or 1 eighth cup nut or seed butter such as tahini
  or 1/8 cup raw sunflower seed butter 
  or 2 tablespoons whole grain flour plus 1 tablespoon canola oil
2 tablespoons (.8 ounce) fava bean powder
  or 2 tablespoons skinless, blanched peanuts
  or 2 tablespoons (.45 ounce) dried beans,
  or 2 eighth cup frozen peas
  or 1 quarter cup canned beans (if salt added, use 3 pinches salt
    instead of 1/8 teaspoon listed below)
2 tablespoons (.4 ounce) flax seed meal
  or 2 teaspoons olive or canola oil
2 ounces fresh tomato 
1 tablespoon (.5 ounce) sugar
2 pinches salt
2 tablespoons whole wheat flour
total: 10.5 ounces, 6.4 ounces water

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces or so greens.

Put into a 2-cup or larger blender:
 the greens slaw,
 3 tablespoons sunflower seeds
 if using, 2 tablespoons fava bean powder
   plus 1 quarter cup water
 if using, 2 tablespoons peanuts
   plus 1 quarter cup water
 if using, 1 quarter cup frozen peas
   plus 3 tablespoons water
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water (if salt added, use 3 pinches salt
    instead of 1/8 teaspoon listed below)
 2 tablespoons flax seed meal
   or 2 teaspoons canola oil
 2 ounces tomato 
 1 tablespoon sugar
 2 pinches salt
 2 tablespoons whole wheat flour, and
 1 eighth cup water.
 
If boiling beans:
[
When the beans or peas 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 and cooking water to the blender.
]

Run until smooth, about 4 minutes.

Taste, add aspartame sweetner to taste, if needed, then run to mix.

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

Place the piepan in a microwave oven.

Heat until very thick, (7 minutes 25 seconds in a 1000 watt oven).
12 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 10.5 ounces X 20 equals 266 seconds.
Dry weight is total weight minus water (10.5 - 6.4) = 4.1 ounces.
Water to leave in is 50/50 X 4.1 = 4.1 ounces.
Water to remove is total water minus water left in (6.4 - 4.1) = 2.3 ounces.
To remove excess water: 46 seconds per ounce X 2.3 = 110 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 110/60 minutes = 26 plus 26/60 X 14 = 6 for a total of 32 seconds.
(assumes 2 ounces greens slaw that contains .6 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

Makes enough for a large meal. For a very large meal, add a side 
of Blueberries And Strawberries or any kind of fruit






20070819 (uses blender and processor, see 20100316 for blender only version)
 similar to 20071029x which uses 2 ounces tomato instead of 1, 
   uses 1 tablespoon flax instead of none, uses 2 pinches salt
   instead of 1
Tomato Swiss chard beans seeds grain

3 ounces Swiss chard
1 ounce tomato, fresh or canned puree
1/8 cup chestnut flour 
  or 2 tablespoons nut or seed butter such as tahini
  or 1/4 cup California walnuts
  or 3 tablespoons sunflower seeds 
1 tablespoon canola oil
1/8 cup fava bean flour
  or 2 eighth cup frozen peas
  or 1 quarter cup canned beans (if salt added, add no more salt)
  or 1 quarter cup boiled beans
1 pinch salt
2 teaspoons sugar, then add 1/2 tsp at a time to taste
2 tablespoons whole corn flour

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 chard with a scissors into 1 or 2 inch pieces letting the pieces
fall into a blender.

Add 3/4 cup water to the blender.

Process into a slaw, perhaps about 20 seconds after full flow starts.

Put the chard slurry into a microwaveable container such as a tall bowl.

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

If desired, set the hot container in a pan of cold water to cool for a 
few minutes.

Drain the liquid from the puree by pouring through a fine sieve.

Dump the slaw back into the cooking pan.

Rinse the puree by pouring about 2 cups of water into the slaw.

Pour the slurry into a sieve to get rid of the rinse water.

Press most most of the water out of the slaw using a bowl about the same
size and shape as the strainer.

Or use a coffee press to remove as much water as possible from the slaw.

Or gently squeezed the puree wrapped in a coffee filter to force most 
 of the water out.

Put the greens into a mixing and or portion bowl.

If using bean flour:
[
Put the bean powder into an empty mixing bowl.

Add 1/8 cup water.

Mix.

Heat in a 1000 watt microwave oven, covered, 
  for 1 minute on full power, the mixture should be boiling hot at 
   the end of the heating.

Or for a 600 watt oven 1 minute 30 seconds full power.
]

If using fresh tomato:
Chop the tomato into 1 inch pieces.

Put into the food processor:
  1 ounce tomato, 
 1 tablespoon oil,
 2 teaspoons sugar, and
 1 pinch salt salt. 

If boiling beans or peas,
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.

Put the chard and bean into the processor with the other 
  ingredients.

Run until desired smoothness is achieved, perhaps 1 to 2 minutes. 

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

Scape down the sides of the processor bowl as needed to get all the mixture
to the desired smoothness.

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

Add 2 tablespoons corn flour and 2 tablespoons chestnut flour.

Mix until uniform.

Serve with a side of fruit such as half an apple or a vegetable such as 
acorn squash, or 2 ounces saueruben.











20100316
20070819 (uses blender, see 20070819 uses blender and processor,
  does not heat tomato)
 similar to 20071029x which uses 2 ounces tomato instead of 1, 
   uses 1 tablespoon flax instead of none, uses 2 pinches salt
   instead of 1
Tomato Swiss chard beans seeds grain

3 ounces Swiss chard
1 ounce tomato, fresh or canned puree
1/8 cup (.6 ounce) chestnut flour 
  or 2 tablespoons nut or seed butter such as tahini
  or 1/4 cup California walnuts
  or 3 tablespoons sunflower seeds
2 tablespoons (.6 ounce) non roasted no hull sunflower seeds 
  or 1 tablespoon canola oil
1/8 cup fava bean flour
  or 2 eighth cup frozen peas
  or 1 quarter cup canned beans (if salt added, add no more salt)
  or 1 quarter cup boiled beans
1 pinch salt
2 teaspoons (.3 ounce) sugar, then add 1/2 tsp at a time to taste
2 tablespoons (.6 ounce) whole corn flour
total: 10.1 ounces, 6.5 ounces water (includes 1.2 ounces absorbed in
  boiled beans, 1 ounce bean cooking water, and 1 quarter cup added water)

If using dried whole beans:
[
Into a metal pan put 1 eighth 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 3 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces or so greens.


Put into a 2 cup or larger blender:
 the greens slaw
  1 ounce tomato,
if using, 2 tablespoons fava bean powder
   plus 1 quarter cup water
 if using, 2 tablespoons peanuts
   plus 1 quarter cup water
 if using, 1 quarter cup frozen peas
   plus 3 tablespoons water
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water (if salt added, do not add salt listed below) 
 2 tablespoons sunflower seed,
 2 teaspoons sugar,
 1 pinch salt salt, and
 1 quarter cup water. 

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

Put the beans into the processor with the other 
  ingredients.
]

Run until desired smoothness is achieved, perhaps 4 minutes. 

Add 2 tablespoons corn flour and 2 tablespoons chestnut flour.

Run the blender until uniform.

Taste, add aspartame sweetner to taste, if needed, then run to mix.

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

Place the piepan in a microwave oven.

Heat until very thick, (7 minutes 30 seconds in a 1000 watt oven).
12 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 10.1 ounces X 20 equals 266 seconds.
Dry weight is total weight minus water (10.5 - 6.5) = 4 ounces.
Water to leave in is 50/50 X 4 = 4 ounces.
Water to remove is total water minus water left in (6.5 - 4) = 2.5 ounces.
To remove excess water: 46 seconds per ounce X 2.5 = 115 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 115/60 minutes = 26 plus 26/60 X 14 = 6 for a total of 32 seconds.
(assumes 2 ounces greens slaw that contains .6 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

Makes enough for an entire light meal.

For a large meal, serve with a side of fruit such as half an apple or a vegetable such as 
acorn squash, or 2 ounces saueruben.







20071029x uses processor, no blender, does not heat tomato
  (similar to 20070819 which uses 1 ounce tomato instead of 2, 
   uses no flax instead of 1 tablespoon, uses 1 pinch salt
   instead of 2)
Swiss chard tomato beans seeds grain

2 ounces fresh tomato 
3 ounces cooked chard greens puree
  or 3 ounces fresh chard 
2 tablespoons nut or seed butter such as tahini
1 teaspoon canola olive or canola oil 
1/8 cup fava bean flour
  or 2 eighth cup frozen peas
  or 1 quarter cup canned beans (if salt added, add no more salt)
  or 1 quarter cup boiled beans
2 tablespoons flax seed meal
  or 1 tablespoon whole wheat flour
1 tablespoon sugar
2 pinches salt (2 pinches this trial)
2 tablespoons whole wheat flour
1 tablespoon chestnut flour

Cut the Swiss chard into 1 inch pieces.

Put the Swiss chard into a food processor.

Run until greens stick to sides of processor bowl, about 20 seconds.

Add 3/4 cup water to the proceessor.

Run until smooth, about 30 seconds.

Put the greens puree into a deep bowl with sides 

3 or 4 inches above the level of the puree.

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

If desired, set the hot container in a pan of cold water to cool for a few minutes.

Drain the liquid from the puree by pouring through a fine sieve.

Rinse the puree in about a cup or two of water.

Drain by pouring through the sieve.

Press the water from the greens using a bowl that is about the same size
and shape as the sieve.

Or line a sieve with a coffee filter.

Pour the greens onto the coffee filter.

Bring the edge of the paper up and gather together.

Gently squeeze most of the water out of the puree.

Yields 2 ounces slaw.

Put the greens into a mixing bowl.

Put into a container such as a 3 cup bowl:
 the 2 tablespoons flax meal,
 1/8 cup bean powder,
 1 pinch salt, and
 1/8 cup water.

Mix. 

Spread the mixture on a plate in a 1/4 inch thick layer.

Make a 2 inch hole at the center for even heating.

Heat 1 minute 40 seconds.

Allow the dish to cool and firm for a few minutes.

Cut 2 ounces tomato into 3/8 inch or smaller pieces.

Put into a food processor:
 2 ounces tomato,
 1/8 cup sunflower seed butter,
 1 teaspoon oil, 
 1 tablespoon sugar, and
 2 pinches salt.

Process until as smooth as desired, perhaps 1 minute.

Add 1 tablespoon chestnut flour and greens to the processor.

Run to mix until uniform, perhaps 30 seconds.

Taste, if desired, add aspartame sweetner to taste.

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

Spread the tomato/seed mixture on the biscuit.

With a knife cut the biscuit into bite-sized pieces.

Makes enough for a large meal.

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







20070815 (uses a blender and a processor, does not heat tomato)
 similar to 20100316b which uses blender, no processor, heats tomato
tomato potato Swiss chard beans seeds grain

2 ounces fresh tomato
  or 1 tablespoon tomato powder
2 ounces cooked chard greens puree
  or 2 ounces fresh chard processed with 3/8 cup water minutes (this trial)
3 ounces potato
1/8 cup nut or seed butter such as tahini
1 teaspoon olive or canola oil
2 tablespoons fava bean powder
  or 1 quarter cup canned beans
  or 1 quarter cup boiled beans
1 tablespoon flax seed meal
  or 1 tablespoon whole wheat flour
1 tablespoon tomato powder
  or 2 ounces fresh tomato
1 tablespoon sugar
1/8 teaspoon salt
1 tablespoon whole wheat flour

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

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

Remove peel from potato to yield 3 ounces.

Cut the potato into 1 quarter inch thick slices.

Into a metal pan put the potato slices and 1 half cup water.

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

Cut the Swiss chard into 1 inch pieces.

Put the Swiss chard into a blender with 3/8 cup water.

Cut the greens into 1 inch lengths with a scissors allowing the pieces to
fall into a food processor.

Process into a slaw.

Blend to fine pieces, about 20 seconds after full flow starts.

Put the slurry into a deep microwaveable bowl.

Heat 2 minutes, then 4 minutes on low (15 percent power).

Drain by pouring into a wire mesh strainer.

Dump the slaw back into the heating pan.

Add a cup or two of water to rinse and pour back into the strainer.

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

Squeeze the slaw in a hand to force out as much liquid as possible.

Put into a 4 cup bowl:
 2 tablespoons flax meal,
 if using, (2 tablespoons bean powder plus 3 tablespoons water).

Cover with a saucer and heat 2 minutes and 45 seconds on full power, then 4
minutes on low (15 percent power).

To cool the mixture, pour it into a metal dish and set the dish in a 
 pan of cold water.

Into the processor put:
 if using, 2 ounces tomato,
 2 tablespoons sunflower seed butter,
 1 tablespoon sugar,
 1 eighth teaspoon salt,
 1 teaspoon oil.

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

If boiling beans or peas:
[
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.
 
Add the boiled beans and cooking water to the processor.
]

Add the cooled greens, the potato (and bean if using bean flour) mixture.

Process until desired smoothness is obtained, perhaps 1 minutes.

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

Add the flour (and, if using, tomato powder).

Mix until uniform.

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

Is amazingly thick if using tomato powder.







20100316b (uses blender, no processor, heats tomato)
  similar to 20070815 (uses a blender and a processor, does not heat tomato)
tomato potato Swiss chard beans seeds grain

2 ounces fresh tomato
  or 1 tablespoon tomato powder
2 ounces fresh chard processed 
3 ounces potato
1/8 cup nut or seed butter such as tahini
1 teaspoon (.1 ounce) olive or canola oil
2 tablespoons fava bean powder
  or 1 quarter cup canned beans
  or 1 quarter cup boiled beans
1 tablespoon (.4 ounce) flax seed meal
  or 1 tablespoon whole wheat flour
1 tablespoon (.5 ounce) sugar
1/8 teaspoon salt
1 tablespoon (.3 ounce) whole wheat flour
total: 14.3 ounces, 10 ounces water

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

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

Remove peel from potato to yield 3 ounces.

Cut the potato into 1 quarter inch thick slices.

Into a metal pan put the potato slices and 1 half cup water.

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

Cut 2 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Squeeze the greens in your hand to remove the water.

Yield is about 1 ounce slaw.

Put into a 2 cup or larger blender:
 2 tablespoons flax meal,
 if using, 2 ounces tomato,
 if using, 1 tablespoon tomato powder
   plus 1 quarter cup water
 2 tablespoons sunflower seed butter,
 if using, 2 tablespoons fava bean powder
   plus 1 quarter cup water
 if using, 2 tablespoons peanuts
   plus 1 quarter cup water
 if using, 1 quarter cup frozen peas
   plus 3 tablespoons water
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water (if salt added, do not add salt listed below) 
 1 tablespoon sugar,
 1 eighth teaspoon salt,
 1 teaspoon oil,
 1 eighth cup water.

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

If boiling beans or peas:
[
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.
 
Add the boiled beans and cooking water to the processor.
]

Add the the potato and cooking water to the blener.

Process until desired smoothness is obtained, perhaps 4 minutes.

Taste, add aspartame sweetner to taste, if needed.

Add 1 tablespoon wheat flour.

Run to mix.

Place a 4 inch diameter round casserole dish or similar utensil at the center of a 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.

Heat until very thick, (9 minutes 35 seconds in a 1000 watt oven).
16 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 40 seconds to heat dishes.
To heat to boiling: 14.3 ounces X 20 equals 186 seconds.
Dry weight is total weight minus water (14.3 - 10) = 4.3 ounces.
Water to leave in is 50/50 X 4.3 = 4.3 ounces.
Water to remove is total water minus water left in (10 - 4.3) = 5.7 ounces.
To remove excess water: 46 seconds per ounce X 5.7 = 262 seconds.
To replace heat lost to air during evaporation: 15 seconds per minute
 times 262/60 minutes = 64 plus 64/60 X 15 = 16 for a total of 80 seconds.
(assumes 2 ounces greens slaw that contains .6 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

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





20080109
Potato grain bean and Tomato swiss chard seed

1 tablespoon powdered swiss chard
1/2 cup water
1/4 cup sunflower seed meal (1 1/2 ounces)
  or 1/4 cup raw sunflower seeds 
  or 1/8 cup unroasted sunflower seed butter (this trial)
2 teaspoons olive or canola oil
1 teaspoon water in topping
2 tablespoons fava bean powder
  or 1 quarter cup canned beans
  or 1 quarter cup boiled beans
  or 1 quarter cup green peas 
1/4 cup (.8 ounces) rolled oats 
  or 1 ?eighth cup steel cut oats (this trial)
  or 2 tablespoons whole wheat flour
1 tablespoon tomato powder (this trial)
  or 2 ounces tomato?
1 tablespoon sugar
1/8 teaspoon salt
3 ounces potato

If using coarse powder swiss chard:
[
Put 1/2 cup water into a microwaveable 
  container.

Heat 1 minute 40 seconds on full power

Add 1 tablespoon powdered greens.

Stir.

Heat 2 minutes on low.

Squeeze liquid from the greens with a coffee press or 
  pour the slurry into a fine sieve and use a bowl the same
  size and shape as the sieve to squeeze
  most of the water out. Discard the liquid. (coffee prss this trial)
]

Peel 3 ounces potato.

Cut the potato into 1/4 inch pieces.

Process the potato into a slaw using a 1 cup food blender/smoothie maker.

Add 1/8 cup water and run until a smooth slurry is produced.

Gyrate or shake the blender as needed to get the mixture to flow.

Run until desired smoothness is achieved, perhaps 1 minute.
put the potato slurry into a mixing bowl.

To the bowl add: 1/4 cup flax meal, 1/8 cup bean powder, 1 teaspoon oil,
and 1/2 pinch salt.

Mix until uniform.

Pour the mixture onto a plate.

Form into a flattened donut shape with a 2 inch diameter hole.

Heat 4 minutes 15 seconds on full power.

6 ounces X 20 plus 20 for plate plus 46 X 2-1/2

Into a mixing bowl put 1/8 cup sunflower butter, 1 tablespoon tomato powder, 
1 tablespoon sugar, 
  and 2 pinches salt.

Add the greens, 2 teaspoons oil and 1 teaspoon water and mix until uniform.

Spread the tomato mixture on the donut-shaped cake.

Makes enough for a
medium-sized meal. 

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










20080118
20071212
20071104
20071011b
20070920b
20070919
20070831
20070815
20070802
Potato grain bean biscuit and Tomato swiss chard grain seed
Tomato swiss chard potato beans seeds grain

Potato grain bean biscuit ingredients:
3 ounces potato
1 quarter cup green peas
  or 1 quarter cup boiled beans
  or 2 tablespoons fava bean powder
  or 1 quarter cup canned beans
1/8 cup (.4 ounce) flax seed meal (this trial)
  or 1 tablespoon whole wheat flour
2 tablespoons (.4 ounce) rolled oats
  or 1 tablespoon whole grain flour
2 teaspoons (.3 ounce) canola oil in cake
2 pinches salt in cake
total: 10.1 ounces, 7.6 ounces water

Tomato swiss chard grain seed ingredients:
1 and 1 half teaspoons tomato powder
  or 1 ounce tomato
2 ounces swiss chard
  or 1/8 cup crushed dried swiss chard
2 teaspoons whole wheat flour
1 ounce nut or seed butter such as tahini
  or 3 tablespoons non roasted no hull sunflower seeds
1 teaspoon olive or canola oil
1 tablespoon sugar
2 pinches salt

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

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

Peel 3 ounces potato. 

Cut the potato into 1/4 inch slices.

Into a metal pan put the potato slices and 1 half cup water.

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

If using powdered swiss chard:
[
Put 3/4 cup water into a microwaveable container.

Heat 2 minutes on full power.

Add 2 tablespoons powdered greens.

Stir.

Heat 2 minutes on low.

Squeeze liquid from the greens with a 1 cup coffee press or 
  drain through a paper coffee filter, bring the edge of the
  paper up and gather together, and gently squeeze
  most of the water out. A very fine stainer or a piece of 
  nylon stocking can also be used.
]

If using fresh swiss chard:
Cut 2 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 1.3 ounces greens.
 
Put the slaw into a mixing bowl.

Into a 2 cup or larger blender put:
2 tablespoons rolled oats
if using, 2 tablespoons fava bean powder
   plus 1 quarter cup water
 if using, 2 tablespoons peanuts
   plus 1 quarter cup water
 if using, 1 quarter cup frozen peas
   plus 3 tablespoons water
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water (if salt added, do not add salt listed below) 
 1/8 cup flax meal, 
 2 teaspoons oil, 
 2 pinches salt, and
 1 eighth cup water.

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

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

Put the beans and cooking water into the blender.
]

Put the potato and cooking water into the blender.

Place a 4 inch diameter round casserole dish or similar utensil at the center of a 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.

Heat until very thick, (9 minutes 35 seconds in a 1000 watt oven).
16 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 40 seconds to heat dishes.
To heat to boiling: 10.1 ounces X 20 equals 202 seconds.
Dry weight is total weight minus water (10.1 - 7.6) = 2.5 ounces.
Water to leave in is 50/50 X 2.5 = 4.3 ounces.
Water to remove is total water minus water left in (10 - 4.3) = 5.7 ounces.
To remove excess water: 46 seconds per ounce X 5.7 = 262 seconds.
To replace heat lost to air during evaporation: 15 seconds per minute
 times 262/60 minutes = 64 plus 64/60 X 15 = 16 for a total of 80 seconds.
(assumes 2 ounces greens slaw that contains .6 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

If using tomato powder and seed butter:
[
Into the mixing bowl with the greens slaw put: 2 tablespoons sunflower seed butter, 
  1 and 1 half teaspoon tomato powder, 1 tablespoon sugar, 1 teaspoon oil,
  2 teaspoons wheat flour, 2 pinches salt, 1 teaspoon water.

Mix until uniform.
]

If using fresh tomato, seed butter, and a 1- or 2-cup food processor:
[
Into a 1 cup or larger processor put:
 1.3 ounces swiss chard slaw,
 2 tablespoons seed butter,
 1 ounce tomato,
 1 tablespoon sugar,
 1 teaspoon oil,
 2 teaspoons wheat flour,
 2 pinches salt,
 1 teaspoon water.

Run until as smooth as desired.

Put the pate into a portion bowl to serve.
]

If using fresh tomato, sunflower seed, and a 1-cup or larger blender:
[
Into a 1 cup or larger blender put:
 1.3 ounces swiss chard slaw
 3 tablespoons sunflower seed,
 1 ounce tomato,
 1 tablespoon sugar,
 1 teaspoon oil,
 2 teaspoons wheat flour,
 2 pinches salt,
 1 quarter cup water.
 
Run until as smooth as desired.

Place the batter into a 2 cup or larger microwaveable bowl.

Heat until very thick, (4 minutes 55 seconds in a 1000 watt oven).
8 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 20 seconds to heat dishes.
To heat to boiling: 6.1 ounces X 20 equals 122 seconds.
Dry weight is total weight minus water (6.1 - 3.8) = 2.3 ounces.
Water to leave in is 50/50 X 2.3 = 2.3 ounces.
Water to remove is total water minus water left in (3.8 - 2.3) = 1.5 ounces.
To remove excess water: 46 seconds per ounce X 1.5 = 115 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 115/60 minutes = 26 plus 26/60 X 14 = 6 for a total of 32 seconds.
(assumes 2 ounces greens slaw that contains .6 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

Makes enough for a large meal.







20080414
Potato grain bean and Tomato squash swiss chard grain seed

Potato grain bean biscuit ingredients:
3 ounces potato
1 quarter cup green peas
  or 1 quarter cup boiled beans
  or 2 tablespoons fava bean powder
  or 1 quarter cup canned beans
1/8 cup (.4 ounce) flax seed meal (this trial)
  or 1 tablespoon whole wheat flour
2 tablespoons (.4 ounce) rolled oats
  or 1 tablespoon whole grain flour
2 teaspoons (.3 ounce) canola oil in cake
2 pinches salt in cake
total: 10.1 ounces, 7.6 ounces water

In pate:
1/8 cup crushed dried swiss chard
1 ounce acorn squash
  or 1 tablespoon dried acorn squash granules or coarse powder
  or 2 teaspoons fine pumpkin powder
3 tablespoons no hull non roasted sunflower seeds 
  or 1/4 cup no added oil 50/50 water unroasted sunflower seed pate
  or 1/8 cup 30 percent oil unroasted sunflower seed butter  (this trial)
  or 1/8 cup nut or seed butter such as tahini
2 teaspoons olive or canola oil
1 teaspoon tomato powder (this trial)
  or 1 ounce tomato
1 tablespoon whole wheat flour 
1 tablespoon sugar
2 pinches salt

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

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

Peel 3 ounces potato. 

Cut the potato into 1/4 inch slices.

Into a metal pan put the potato slices and 1 half cup water.

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

If using crushed swiss chard:
[
Put 3/4 cup water into a microwaveable container.

Heat 2 minutes on full power.

Add 2 tablespoons crushed greens.

Stir.

Heat 2 minutes on low.

Squeeze liquid from the greens with a 1 cup coffee press or 
  drain through a paper coffee filter, bring the edge of the
  paper up and gather together, and gently squeeze
  most of the water out. A very fine stainer or a piece of 
  nylon stocking can also be used.
]

If using fresh swiss chard:
Cut 2 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 1.3 ounces greens.
 
Put the slaw into a mixing bowl.

Into a 2 cup or larger blender put:
2 tablespoons rolled oats
if using, 2 tablespoons fava bean powder
   plus 1 quarter cup water
 if using, 2 tablespoons peanuts
   plus 1 quarter cup water
 if using, 1 quarter cup frozen peas
   plus 3 tablespoons water
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water (if salt added, do not add salt listed below) 
 1/8 cup flax meal, 
 2 teaspoons oil, 
 2 pinches salt, and
 1 eighth cup water.

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

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

Put the beans and cooking water into the blender.
]

Put the potato and cooking water into the blender.

Place a 4 inch diameter round casserole dish or similar utensil at the center of a 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.

Heat until very thick, (9 minutes 35 seconds in a 1000 watt oven).
16 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 40 seconds to heat dishes.
To heat to boiling: 10.1 ounces X 20 equals 202 seconds.
Dry weight is total weight minus water (10.1 - 7.6) = 2.5 ounces.
Water to leave in is 50/50 X 2.5 = 4.3 ounces.
Water to remove is total water minus water left in (10 - 4.3) = 5.7 ounces.
To remove excess water: 46 seconds per ounce X 5.7 = 262 seconds.
To replace heat lost to air during evaporation: 15 seconds per minute
 times 262/60 minutes = 64 plus 64/60 X 15 = 16 for a total of 80 seconds.
(assumes 2 ounces greens slaw that contains .6 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

If using tomato powder, squash granules, and seed butter:
[
Put 1 tablespoon squash granules and 1 ounce water into a small microwaveable bowl.

Heat the mixture in a microwave oven until boiling, 40 seconds in a 1000 watt oven, 
then heat on low for 2 minutes.

Into the mixing bowl with the greens slaw put:
 the squash mixture, 
 2 tablespoons sunflower seed butter, 
 1 teaspoon tomato powder,
 1 tablespoon sugar,
 2 teaspoons oil,
 1 tablespoon wheat flour,
 2 pinches salt.

Mix until uniform.
]

If using fresh tomato and squash, seed butter, and a 1- or 2-cup food processor:
[
Into a 1 cup or larger processor put:
 1.3 ounces swiss chard slaw,
 1 ounce acorn squash
 2 tablespoons seed butter,
 1 ounce tomato,
 1 tablespoon sugar,
 1 teaspoon oil,
 2 teaspoons wheat flour,
 2 pinches salt,
 1 tablespoon water.

Run until as smooth as desired, if necessary add another tablespoon water
to get the mixture to flow into the path of the cutting blades.

Put the pate into a portion bowl to serve.
]

If using fresh tomato and squash, sunflower seed, and a 1-cup or larger blender:
[
Into a 1 cup or larger blender put:
 1.3 ounces swiss chard slaw
 1 ounce acorn squash
 3 tablespoons sunflower seed,
 1 ounce tomato,
 1 tablespoon sugar,
 1 teaspoon oil,
 2 teaspoons wheat flour,
 2 pinches salt,
 1 quarter cup water.
 
Run until as smooth as desired.

Place the batter into a 2 cup or larger microwaveable bowl.

Heat until very thick, (4 minutes 50 seconds in a 1000 watt oven).
8 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 20 seconds to heat dishes.
To heat to boiling: 7.1 ounces X 20 equals 142 seconds.
Dry weight is total weight minus water (7.1 - 4.6) = 2.5 ounces.
Water to leave in is 50/50 X 2.5 = 2.5 ounces.
Water to remove is total water minus water left in (4.6 - 2.5) = 2.1 ounces.
To remove excess water: 46 seconds per ounce X 2.1 = 97 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 97/60 minutes = 22 plus 22/60 X 14 = 5 for a total of 27 seconds.
(assumes 1.3 ounces greens slaw that contains .4 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

Makes enough for a large meal.

Cake, nice potato flavor.






20071126a (uses a blender)
 similar to 20071126b which uses a food processor
Potato grain bean biscuit and Tomato swiss chard chestnut

2 ounces potato
1 quarter cup green peas
  or 1 quarter cup boiled beans
  or 2 tablespoons fava bean powder
  or 1 quarter cup canned beans
1/8 cup (.4 ounce) flax seed meal (this trial)
  or 1 tablespoon whole wheat flour
2 tablespoons (.4 ounce) rolled oats
  or 1 tablespoon whole grain flour
2 teaspoons (.3 ounce) canola oil in cake
1 pinch salt
total: 8.1 ounces, 5.8 ounces water

In pate:
3 ounces fresh chard (2 ounces after leaching)
  or 3 tablespoons crushed dried swiss chard
  or 1 and 1 half tablespoons fine powder
3 tablespoons no hull non roasted sunflower seeds 
  or 1/4 cup no added oil 50/50 water unroasted sunflower seed pate
  or 1/8 cup 30 percent oil unroasted sunflower seed butter  (this trial)
  or 1/8 cup nut or seed butter such as tahini
1 tablespoon (.3 ounce) chestnut flour
1 teaspoon (.1 ounce) olive or canola oil
1 ounce tomato
  or 1 teaspoon tomato powder
1 tablespoon (.5 ounce) sugar
2 pinches salt
total: 6.9 ounces, 4.3 ounces water (includes
  1 quarter cup added water)

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

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

Peel 2 ounces potato. 

Cut the potato into 1/4 inch slices.

Into a metal pan put the potato slices and 1 half cup water.

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

If using crushed swiss chard:
[
Put 3/4 cup water into a microwaveable container.

Heat 2 minutes on full power.

Add 3 tablespoons crushed greens.

Stir.

Heat 2 minutes on low.

Squeeze liquid from the greens with a 1 cup coffee press or 
  drain through a paper coffee filter, bring the edge of the
  paper up and gather together, and gently squeeze
  most of the water out. A very fine stainer or a piece of 
  nylon stocking can also be used.
]

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

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces greens.
 
Put the slaw into a mixing bowl.

Into a 2 cup or larger blender put:
2 tablespoons rolled oats
if using, 2 tablespoons fava bean powder
   plus 1 quarter cup water
 if using, 2 tablespoons peanuts
   plus 1 quarter cup water
 if using, 1 quarter cup frozen peas
   plus 3 tablespoons water
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water (if salt added, do not add salt listed below) 
 1/8 cup flax meal, 
 2 teaspoons oil, 
 2 pinches salt, and
 1 eighth cup water.

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

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

Put the beans and cooking water into the blender.
]

Put the potato and cooking water into the blender.

Place a 4 inch diameter round casserole dish or similar utensil at the center of a 10-inch diameter glass piepan.
Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.

Heat until very thick, (8 minutes 20 seconds in a 1000 watt oven).
16 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 40 seconds to heat dishes.
To heat to boiling: 9.1 ounces X 20 equals 182 seconds.
Dry weight is total weight minus water (9.1 - 6.8) = 2.3 ounces.
Water to leave in is 50/50 X 2.3 = 2.3 ounces.
Water to remove is total water minus water left in (6.8 - 2.3) = 4.5 ounces.
To remove excess water: 46 seconds per ounce X 4.5 = 207 seconds.
To replace heat lost to air during evaporation: 15 seconds per minute
 times 207/60 minutes = 53 plus 53/60 X 15 = 13 for a total of 66 seconds.
(assumes 2 ounces greens slaw that contains .6 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------
Into a 1 cup or larger blender put:
 2 ounces swiss chard slaw
 1 tablespoon chestnut flour
 3 tablespoons sunflower seed,
 1 ounce tomato,
 1 tablespoon sugar,
 1 teaspoon olive or canola oil
 2 pinches salt,
 1 quarter cup water.
 
Run until as smooth as desired.

Place the batter into a 2 cup or larger microwaveable bowl.

Heat until very thick, (4 minutes 25 seconds in a 1000 watt oven).
8 minutes in a 600 watt oven.

-----------------------------
Math: 
Add 5 seconds for oven to start heating.
Plus 20 seconds to heat dishes.
To heat to boiling: 6.9 ounces X 20 equals 138 seconds.
Dry weight is total weight minus water (6.9 - 4.3) = 2.6 ounces.
Water to leave in is 50/50 X 2.6 = 2.6 ounces.
Water to remove is total water minus water left in (4.3 - 2.6) = 1.7 ounces.
To remove excess water: 46 seconds per ounce X 1.7 = 78 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 78/60 minutes = 19 plus 19/60 X 14 = 5 for a total of 24 seconds.
(assumes 1.3 ounces greens slaw that contains .4 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

Makes enough for a large meal.

Cake, nice potato flavor.







20071126b (uses a processor)
 similar to 20071126a which uses a blender
Potato grain bean biscuit and Tomato swiss chard chestnut
Tomato Swiss chard potato beans seeds grain

2 ounces potato
1 quarter cup green peas
  or 1 quarter cup boiled beans
  or 2 tablespoons fava bean powder
  or 1 quarter cup canned beans
1/8 cup (.4 ounce) flax seed meal
  or 1 tablespoon whole wheat flour
2 tablespoons (.4 ounce) rolled oats
  or 1 tablespoon whole grain flour
2 teaspoons (.3 ounce) canola oil in cake
1 pinch salt
total: 9.1 ounces, 6.8 ounces water

In pate:
3 ounces fresh chard
  or 3 tablespoons crushed dried swiss chard
  or 1 and 1 half tablespoons fine powder
1 ounce acorn squash
  or 1 tablespoon dried acorn squash granules or coarse powder
  or 2 teaspoons fine pumpkin powder
3 tablespoons no hull non roasted sunflower seeds 
  or 1/4 cup no added oil 50/50 water unroasted sunflower seed pate
  or 1/8 cup 30 percent oil unroasted sunflower seed butter  (this trial)
  or 1/8 cup nut or seed butter such as tahini
2 tablespoons chestnut flour
1 tablespoon nut or seed butter
1 teaspoon olive or canola oil
1 ounce tomato
  or 1 teaspoon tomato powder
1 tablespoon sugar
2 pinches salt

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

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

Peel potato to yield 2 ounces.

Cut potato into 1 quarter inch thick slices.

Put potato and 3 eighths cup water into a metal pan.

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

Cut the Swiss chard into 1 inch pieces.

Put the Swiss chard into a food processor.

Run until greens stick to sides of processor bowl, about 20 seconds.

Add 3/4 cup water to the processor.

Run until smooth, about 30 seconds.

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

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

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

Drain the liquid from the puree by pouring through a fine sieve.

Rinse the puree in about a cup or two of water.

Drain by pouring through the sieve.

Press the water from the greens using a bowl that is about the same size
and shape as the sieve.

Or line a sieve with a coffee filter.

Pour the greens onto the coffee filter.

Press the water from the greens using a bowl that is about the same size
and shape as the sieve.

Yields 2 ounces slaw.

Put the greens into a mixing bowl.

Into a 1- or 2-cup food processor put:
 the potato and cooking water, 
 1/8 cup flax meal,
 2 tablespoons rolled oats
 if using, 1 quarter cup canned beans,
 if using, 1 quarter cup green peas
   plus 3 tablespoons water,
 2 teaspoons oil, and
 1 pinch salt in a bowl. 

If boiling beans or peas;
[
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.
 
Add the beans to the processor.
]

Run until smooth.

If using bean powder:
[
Add the bean powder to the processor and
run until smooth.

Spread the mixture on a plate in a 1/4 inch thick layer.

Make a 2 inch hole at the center for even heating.

Heat in a 1000 watt microwave oven until firm, 3 minutes 40 seconds.
]

If using canned beans or green peas:
[
Put a 3- or 4-inch round casserole dish or similar utensil at 
the center of an 8- or 9-inch glass piepan.

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

Heat in a 1000 watt microwave oven until firm, 4 minutes 50 seconds.
]

If using boiled beans:
[
Put a 3- or 4-inch round casserole dish or similar utensil at 
the center of an 8- or 9-inch glass piepan.

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

Heat in a 1000 watt microwave oven until firm, 9 minutes 15 seconds.
]

-----------------------------
Math: (for boiled beans)
Add 5 seconds for oven to start heating.
Plus 20 seconds to heat dishes.
To heat to boiling: 9.1 ounces X 20 equals 182 seconds.
Dry weight is total weight minus water (9.1 - 6.8) = 2.3 ounces.
Water to leave in is 30/70 X 2.3 = 1 ounce.
Water to remove is total water minus water left in (6.8 - 1) = 5.8 ounce.
To remove excess water: 46 seconds per ounce X 5.8 = 267 seconds.
To replace heat lost to air during evaporation: 14 seconds per minute
 times 267/60 minutes = 64 plus 64/60 X 14 = 15 for a total of 79 seconds.
(assumes 1.3 ounces greens slaw that contains .4 ounce dry weight, pudding is 50 percent
water)
-------------------------------------------

Allow the dish to cool and firm for a few minutes.

Cut 1 ounce tomato into 3/8 inch or smaller pieces.

Put into a 1 cup food processor:
 the tomato,
 the greens,
 1 tablespoon oil, 
 2 teaspoons sugar, and
 1 pinch salt.

Process until as smooth as desired, perhaps 1 minute.

Add 2 tablespoons chestnut flour to the processor.

Run to mix until uniform, perhaps 1 minute.

Biscuit and pate can be eaten separately, or spread the pate
on the biscuit.

Makes enough for a large meal. 

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






20071011b
Potato swiss chard grain bean biscuit and Tomato seed

Potato swiss chard grain bean ingredients:
3 ounces potato
2 ounces swiss chard
  or 2 tablespoon crushed dried swiss chard
  or 1 tablespoon fine powdered swiss chard
1 quarter cup green peas
  or 1 quarter cup boiled beans
  or 2 tablespoons fava bean powder
  or 1 quarter cup canned beans
1 tablespoon (.3 ounce) whole wheat flour
  or 2 tablespoons flax seed meal
  or 2 tablespoons rolled oats
total: 12.3 ounces, 10.2 ounces water (fresh greens, boiled beans, blender method)
  water includes:
    1.6 ounces in swiss chard slaw (made from fresh greens),
    1.2 ounces absorbed in beans,
    1 ounce cooking water with boiled beans,
    2.4 ounce in potato,
    2 ounces cooking water with potato,
    2 ounces water added when using a blender to get flow

Tomato seed pate ingredients:
1/4 cup raw sunflower seeds
  or 2 tablespoons 2 teaspoons nut or seed butter
2 ounces tomato
  or 1 tablespoon tomato powder, mix do not use blender
    plus 2 teaspoons olive or canola oil
    plus 1 teaspoon water
1 tablespoon sugar
3 pinches salt


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

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

Peel potato to yield 3 ounces.

Cut potato into 1 quarter inch thick slices.

Put potato and 1 half cup water into a metal pan.

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

If using dried powdered swiss chard:
[
Put the greens powder and 1/2 cup water into a microwaveable container.

Heat 2 minutes on full power and then 2 minutes on low. (boils over, next
  try using drip coffee maker)

Drain through a paper coffee filter.

Bring the edge of the paper up, gather together, and squeeze.

Yield is about 1.3 ounces.
]

If using fresh swiss chard:
Cut 2 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces or so greens.

Into a processor or blender put:
 the swiss chard,
 1 tablespoon grain flour,
 if using, bean powder
   plus 1 quarter cup water,
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water,
 if using, 1 quarter cup green peas
   plus 3 tablespoons water.

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

If boiling beans or peas;
[
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.
 
Add the beans and cooking water to the processor.
]

Add the potato to the processor.

If using a blender, add 1 quarter cup water so mixture will flow while 
blending.

Run until desired smoothness is achieved, perhaps 2 minutes.

If using processor:
[
Pour the mixture onto a plate.

Form into a flattened donut shape with a 2 inch diameter hole.

Heat 4 minutes on full power.
]

If using blender:
[
The batter will likely be too runny and too bulky to form into a ring shape on a plate.

Place a 3- or 4-inch diameter 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.

If using beans flour of frozen peas:
Heat the mixture on the plate at full power for 6 minutes.

If using dried greens:
Heat for 11 minutes.

If using boiled beans, fresh chard:
Heat for 12 minutes 40 seconds in a 1000 watt oven.
----------------------------------------------------
Math: (if using boiled beans, fresh chard, wheat flour, blender method)
Add 20 seconds to heat dish.
To raise to boiling: 12.3 ounces X 20 seconds per ounce = 246 seconds.
Dry weight is total weight minus water = 12.3 - 10.2 = 2.1 ounces.
Water to leave in: (30 parts water)/(70 parts water) time (dry weight) =
  3/7 X 2.1 = .9 ounces.
Water to remove: total water - water left in = 10.2 - .9 = 8.3 ounces.
Plus to evaporate excess water: 46 seconds per ounce X 8.3 ounces water = 382 seconds.
Plus to replace heat lost to air during boiling: 382/60 minutes times
 14 seconds per minute = 89 pluc 89/60 X 14 = 21 for a total of 110 seconds.
----------------------------------------------------


If using a 1- or 2-cup processor:
[
Put into the processor:
 2 tablespoons plus 2 teaspoons nut or seed butter,
 2 ounces tomato,
 1 tablespoon sugar, and
 3 pinches salt.

Run until smooth.
]

If using blender to make topping:
[
Put into a 1-cup or larger blender:
 1 quarter cup sunflower seeds,
 2 ounces tomato,
 1 tablespoon sugar,
 3 pinches salt.
]

Cut the biscuit loose from the dish.

Spread the tomato seed mixture on the biscuit.

Cut with a knife into bit-sized pieces.

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















20080218c
Potato grain chestnut bean and Tomato swiss chard seed

Potato grain chestnut bean ingredients:
3 ounces potato
1 quarter cup green peas
  or 1 quarter cup boiled beans
  or 2 tablespoons fava bean powder
  or 1 quarter cup canned beans
2 tablespoon (.6 ounce) whole wheat flour
  or 2 tablespoons flax seed meal
    plus 1 tablespoon whole grain flour
  or 3 tablespoons rolled oats
1 tablespoon chestnut powder


Tomato swiss chard spread ingredients:
2 ounces tomato
  or 2 teaspoons tomato powder, mix do not use blender
    plus 2 teaspoons olive or canola oil
    plus 1 teaspoon water
    plus 1 pinch salt
2 ounces swiss chard
 or 1 tablespoon fine powdered swiss chard
 or 1 tablespoon plus 1 and 1 half teaspoons coarse powdered swiss chard
 or 2 tablespoons crushed dried swiss chard
2 tablespoons nut or seed butter such as tahini
  or 2 teaspoons olive or canola oil
  or 2 tablespoons plus 2 teaspoons nut or seed butter,
    if using processor and fresh tomato
  or 1 quarter cup sunflower seeds,
    if using blender and fresh tomato
1 tablespoon sugar
1 pinch salt

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

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

Peel potato to yield 3 ounces.

Cut potato into 1 quarter inch thick slices.

Put potato and 1 half cup water into a metal pan.

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

If using dried powdered swiss chard:
[
Put the greens powder and 1/2 cup water into a microwaveable container.

Heat 2 minutes on full power and then 2 minutes on low. (boils over, next
  try using drip coffee maker)

Drain through a paper coffee filter.

Bring the edge of the paper up, gather together, and squeeze.

Yield is about 1.3 ounces.
]

If using fresh swiss chard:
Cut 2 ounces swiss chard every 3 eighths inch.

Put the greens and 3 cups water into a metal pan and heat on a cooktop
until boiling, about 8 minutes.

Press the greens down into the water.

Heat on low for 20 minutes.

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

Dump the greens back into the heating pan.

Add 2 or 3 cups water to rinse.

Strain again.

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

Yield is 2 ounces or so greens.

If using a processor:
[
Into a processor put:
 2 tablespoons grain flour,
 if using, bean powder
   plus 1 quarter cup water,
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water,
 if using, 1 quarter cup green peas
   plus 3 tablespoons water
 1 tablespoon chestnut flour.
]

If using a blender:
[
Into a 2 cup or larger blender put:
 if using, bean powder
   plus 1 quarter cup water,
 if using, 1 quarter cup canned beans
   plus 1 eighth cup water,
 if using, 1 quarter cup green peas
   plus 3 tablespoons water.
]

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

If boiling beans or peas;
[
when the beans or peas are done heating, place the pan in cold water
to cool for a couple of minutes so heat does not damage processor.
 
Add the beans and cooking water to the processor or blender.
]

Add the potato to the processor or blender.

If using a blender
[
Add 1 quarter cup water so mixture will flow while 
blending.

Run blender until smooth.

Add 2 tablespoons grain flour and  1 tablespoon chestnut flour.

Run until desired smoothness is achieved, perhaps 30 seconds.
]

If using processor:
[
Run processor until desired smoothness is achieved.

Pour the mixture onto a plate.

Form into a flattened donut shape with a 2 inch diameter hole.

Heat 4 minutes on full power.
]

If using blender:
[
The batter will likely be too runny and too bulky to form into a ring shape on a plate.

Place a 3- or 4-inch diameter 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.

If using beans flour of frozen peas:
Heat the mixture on the plate at full power for 6 minutes.

If using dried greens:
Heat for 11 minutes.

If using boiled beans, fresh chard:
Heat for 12 minutes 40 seconds in a 1000 watt oven.
----------------------------------------------------
Math: (if using boiled beans, fresh chard, wheat flour, blender method)
Add 20 seconds to heat dish.
To raise to boiling: 12.3 ounces X 20 seconds per ounce = 246 seconds.
Dry weight is total weight minus water = 12.3 - 10.2 = 2.1 ounces.
Water to leave in: (30 parts water)/(70 parts water) time (dry weight) =
  3/7 X 2.1 = .9 ounces.
Water to remove: total water - water left in = 10.2 - .9 = 8.3 ounces.
Plus to evaporate excess water: 46 seconds per ounce X 8.3 ounces water = 382 seconds.
Plus to replace heat lost to air during boiling: 382/60 minutes times
 14 seconds per minute = 89 pluc 89/60 X 14 = 21 for a total of 110 seconds.
----------------------------------------------------

If using powder tomato:
[
Into a mixing bowl put:
 the greens slaw,
 2 teaspoons tomato powder, 
 1 tablespoon sugar,
 2 pinches salt, and
 2 tablespoons tahini.

Mix until uniform.

Spread the tomato mixture on the donut-shaped cake.
]


If using a 1- or 2-cup processor:
[
Put into the processor:
 the swiss chard slaw,
 2 tablespoons plus 2 teaspoons nut or seed butter,
 2 ounces tomato,
 1 tablespoon sugar, and
 3 pinches salt.

Run until smooth.
]

If using blender to make topping:
[
Put into a 1-cup or larger blender:
 the swiss chard slaw,
 1 quarter cup sunflower seeds,
 2 ounces tomato,
 1 tablespoon sugar,
 3 pinches salt
 1 eighth cup water.
]

Cut the biscuit loose from the dish.

Spread the tomato seed mixture on the biscuit.

Cut with a knife into bit-sized pieces.

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