recipes_for_vegetables/recipes using sweet potatoes
For the purposes of these recipes, 1 pinch salt 
is equal to 1/32 teaspoon or about .15 grams or 
an amount the size of 3 or 4 grains of wheat or rice.

20100413f (similar to 20090211b which uses no sugar)
20090211b

Apple sweet potato grain seed peanut

1 tablespoon (1 half ounce) grape raisins plus
      1 tablespoon water
  or 1 half ounce apple (this trial)
3 ounces sweet potato  (this trial)
  or 3 ounces mild carrot
  or 3 ounces cucumber
  or 3 ounces zuccini
  or 3 ounces acorn squash
1 tablespoon (.25 ounces) grain flour (whole wheat this trial)
1 eighth cup (.6 ounces ) skinless blanched peanuts (this trial)
  or 1 eighth cup raw peanuts
1 quarter cup (1 ounce) non roasted pecan halves
  or 1 third cup California walnuts 
  or 3 tablespoons non roasted sunflower seed (this trial) 
  or 2 tablespoons tahini
  or 3 tablespoons (.5 ounces) chestnut flour plus 2 teaspoons (.3 
    ounces) canola oil(.5 oz this trial)
2 teaspoons sugar
3 packets aspartame sweetener
3 pinches (.08 ounces) salt
1 half cup (4 ounces) water

11 ounces, 7.65 ounces water
#### not this trial
Into hot air popcorn popper put 1/8 cup peanuts.
Set a timer for 50 seconds and run the popper.

Immediately after 50 seconds pour the peanuts into
a bowl to cool.
####
If using peanuts with skins:
[put 1 eighth cup peanuts into a
mug with 1 quarter cup water and heat to boiling, 1 minute in a
1000 watt microwave oven. Pour the peanuts into a strainer to

remove the water. Again put the peanuts into the mug with 1 quarter
cup water and heat to boiling. Strain away the water a second time.

 ]

Cut 3 ounces sweet potato and 1 half ounce apple
 into pieces appropriate for
the blender.
Blend into a 2-cup or larger high speed blender or processor:
 3 ounces sweet potato,
 1 half ounce apple,
 1 tablespoon grain flour,
 3 tablespoons sunflower seeds,
 1 eighth cup peanuts, 
 2 teaspoons sugar,
 3 packets aspartame sweetener,
 3 pinches salt, and
 1 half cup water plus any
additional water listed above with fruit (no additional water
  this trial).

Run the blender until the mixture is smooth.

Either: (1 this trial)
1. Divide the mixture evenly into 3 4-inch 1-cup bowls.

Or:
2. Put the mixture into an eight inch bundt pan.
  (using a large bowl causes thickening at edges which are
difficult to mix)
Heat
6 minutes total in a
1000 watt microwave oven,
10 minutes in a 600 watt oven.
---------------------------------
Math:
9.6 ounces ounces X 20 equals 192 seconds
plus 5 seconds for oven to begin heating
plus 25 to heat dishes

Dry weight of heated batter is total weight minus water content
   (9.6 - 6.85) equal 2.75 ounces
Water to leave in is 60/40 times dry weight (60/40) X 2.75 = 4.1 ounces
Water to remove is total water minus water to leave in (6.85 - 4.1) = 2.75 ounces
To evaporate excess water: 46 X 2.75 ounces equals 126
Plus heating time to replace heat lost to air:
   126/60 X 15 is 30 plus 30/60 X 15 is 37 seconds
(assume vegetables and apple are 90 percent water,
final product, excluding peanuts should be 60 percent water,
losses are 5 seconds for oven to start heating, 15 seconds to heat
dish, 15 seconds heating required to replace heat lost to air
  in each minute at boiling temperature)
------------------------------------

Let the dish cool for maybe 5 or 10 minutes before eating.

Serve with a hand full of trail mix, cookie, biscuit, or piece of bread 
for an entire light meal.

Could serve with ?20080919e Lettuce grain bean and 
perhaps an ounce or two of meat for a large meal.

good, prominent sweet potato flavor; 
moderate sweetness; 
mildly: tangy, starchy; slightly salty; 
mashed potato consistency.






20090211b
20090123b

Apple sweet potato seed peanut

1 tablespoon (1 half ounce) grape raisins plus 1 ounce apple plus 
      1 eighth cup water
  or 1 half ounce apple (this trial)
3 ounces sweet potato  (this trial)
  or 3 ounces mild carrot
  or 3 ounces cucumber
  or 3 ounces zuccini
  or 3 ounces acorn squash

1 eighth cup (.6 ounces ) skinless blanched peanuts (this trial)
  or 1 eighth cup raw peanuts
1 quarter cup (1 ounce) non roasted pecan halves
  or 1 third cup California walnuts 
  or 3 tablespoons non roasted sunflower seed (this trial) 
  or 2 tablespoons tahini
  or 3 tablespoons (.5 ounces) chestnut flour plus 2 teaspoons (.3 
    ounces) canola oil(.5 oz this trial)
3 packets aspartame sweetener
3 pinches (.08 ounces) salt
1 half cup (4 ounces) water

11 ounces, 7.65 ounces water
#### not this trial
Into hot air popcorn popper put 1/8 cup peanuts.
Set a timer for 50 seconds and run the popper.

Immediately after 50 seconds pour the peanuts into
a bowl to cool.
####
If using peanuts with skins:
[put 1 eighth cup peanuts into a
mug with 1 quarter cup water and heat to boiling, 1 minute in a
1000 watt microwave oven. Pour the peanuts into a strainer to

remove the water. Again put the peanuts into the mug with 1 quarter
cup water and heat to boiling. Strain away the water a second time.

 ]

Cut 3 ounces sweet potato and 1 half ounce apple
 into pieces appropriate for
the blender.
Blend into a 2-cup or larger high speed blender or processor:
sweet potato, apple, 3 tablespoons sunflower seeds,
1 eighth cup peanuts, 
2 teaspoons sugar,,
3 packets aspartame sweetener,
3 pinches salt, and 1 half cup water plus any
additional water listed above with fruit (no additional water
  this trial).
Run the blender until the mixture is smooth.

Either: (1 this trial)
1. Divide the mixture evenly into 3 4-inch 1-cup bowls.

Or:
2. Put the mixture into an eight inch bundt pan.
  (using a large bowl causes thickening at edges which are
difficult to mix)
Heat
6 minutes total in a
1000 watt microwave oven,
10 minutes in a 600 watt oven.
---------------------------------
Math:
9.6 ounces ounces X 20 equals 192 seconds
plus 5 seconds for oven to begin heating
plus 25 to heat dishes

Dry weight of heated batter is total weight minus water content
   (9.6 - 6.85) equal 2.75 ounces
Water to leave in is 60/40 times dry weight (60/40) X 2.75 = 4.1 ounces
Water to remove is total water minus water to leave in (6.85 - 4.1) = 2.75 ounces
To evaporate excess water: 46 X 2.75 ounces equals 126
Plus heating time to replace heat lost to air:
   126/60 X 15 is 30 plus 30/60 X 15 is 37 seconds
(assume vegetables and apple are 90 percent water,
final product, excluding peanuts should be 60 percent water,
losses are 5 seconds for oven to start heating, 15 seconds to heat
dish, 15 seconds heating required to replace heat lost to air
  in each minute at boiling temperature)
------------------------------------

#### not this trial
If the peanuts have skins, remove the skins by pinching
between two fingers.
####
#### not this trial
Mix the peanuts into the fruit/vegetable mixture.
####
Let the dish cool for maybe 5 or 10 minutes before eating.

Serve with a hand full of trail mix, cookie, biscuit, or piece of bread 
for an entire light meal.

Could serve with ?20080919e Lettuce grain bean and perhaps an ounce or two

of meat for a large meal.





20101211a (not tested)

apple sweet potato cabbage grain seed bean
1 half ounce mild apple
  or 1 quarter ounce strong flavored apple
1 ounce mild cabbage or lettuce
1 ounce sweet potato
  or 1 ounce mild pumpkin (see 20101112b)
  or 1 half ounce strong flavored pumpkin
2 tablespoons whole grain flour 
  or 3 tablespoons soaked or 1 quarter cup sprouted grain, measured after soaking
2 tablespoons non roasted, no hull sunflower seed
  or 2 teaspoons canola oil
1 quarter cup boiled or canned beans
  or 1 eighth cup soaked or sprouted beans (measured before soaking)
1 tablespoon sugar
1/8 teaspoon salt

Cut sweet potato into 1 quarter inch thick slices.

Put into a metal pan:
if using, 2 tablespoons grain flour and 2 tablespoons water,
if using, 3 tablespoons soaked or 1 quarter cup sprouted grain.

Mix.

Add 1 quarter cup water and sweet potato slices.

If using soaked or sprouted beans, add beans and 2 additional tablespoons water to the bowl.

Mix.

If adding soaked or sprouted beans:
add 1 tablespoon water.

Put 1/2 inch water into a pressure cooker. Add a
steaming spacer to the cooker. Put the metal pan
on the spacer. Heat until full pressure then 20
minutes on low.

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

Add 3 tablespoons water.

Run until smooth.

Taste, if desired, add sweetener.

If sweet potato heated with 2 tablespoons sprouted grain,
1 tablespoon sunflower seed:
good, moderately to prominently: tangy, sweet; moderatedly sweet potato flavored; mild to moderately: starchy,
salty, has a nut/fruit-like flavor; slight lettuce flavor; pudding consistency.





20091026f (not trialled)
apple sweet potato potato grain seed

1 half ounce apple (this trial), can be fresh or frozen, if fruit is tart, add 1 extra 
  teaspoon sugar
  or 1 teaspoon apple powder plus 1 tablespoon water
  or 1 tablespoon apple fiber powder plus 1 tablespoon water
2 ounces potato, peel removed
2 ounces sweet potato (this trial)
  or 2 ounce mild carrot
  or 1 and 1 half teaspoons (.1 ounce) carrot powder plus 2 tablespoons water
  or .1 ounce (1 tablespoons coarse powder) dried butternut or acorn
    squash plus 2 tablespoons water
2 tablespoons freshly ground whole corn flour, 
  or 1 eighth cup (.7 ounce) whole dried corn kernels (this trial)
     (about 2 rows of kernels from a large ear of corn
  or 2 tablespoons whole wheat flour  
  or 2 tablespoons any other non bitter grain flour
  or 2 tablespoons rolled oats 
1 sixth cup (1.1 ounces) mild flavored blanched or roasted dried chestnut halves, plus 1 teaspoon (.17 ounces) canola oil(20090821d) 
   (measure 1 third cup and divide that amount in half, or could weigh 1 ounce), plus 1 teaspoon (.17 ounces) canola oil, 

  or 3 tablespoons (1 ounce) lightly roasted chestnut flour plus 1 teaspoon (.17 ounce) canola oil 
  or 2 ounce fresh chestnuts(this trail) 
2 tablespoons (1 ounce) sugar (use 1 half teaspoon extra sugar if apple is sour)
? packets aspartame sweetner
taste batter, if bitter add sugar until bitterness is acceptable)
1 quarter teaspoon salt
1 half cup (4 ounces) water
11 ounces, 8.65 ounces water (1 ounce will be lost when heating chestnut/corn)


Start here this trial:
If using corn kernals or oats, soak 1/2 cup 
grain in water for 24 to 36 hours, then
drain.

Cut 10 medium chestnuts in half, put into a mug with enough water to cover.
Heat in a microwave oven until boiling, then on low for 2 minutes to soften.
Dump the chestnuts/water into a strainer to remove water. 
Put chestnut briefly into water to cool.
Strain.
Remove shells and skin from chestnuts.

Remove peel from potatoes.

For a slightly less bitter result, remove
peel from sweet potato.

Into a metal pan put:
 grain,
 chestnuts,
 2 ounces sweet potato,
 2 ounces potato.

Put 1/2 inch water into a pressure cooker, 
add a steaming spacer to the cooker,
place the metal pan in the cooker,
heat on high until full pressure,
heat on low for 20 minutes.

Into a 2 cup or larger high speed food 
processor put:
 1 half ounce apple, 
 2 tablespoons sugar, 
 1 teaspoon oil
 1 quarter teaspoon salt,
 the steamed vegetable/grain/seed.






Spam and sweet potatoes (good cold, good warm) 

 1 16 ounces canned unsweetend sweet potatoes
 1 8 ounce can unsweetened crushed pineapple (good at room temp)
   or 16 ounces whole sweetened cranberry sauce (good)
   or 4 apples, chopped to 1/4 inch pieces 







Sweet potato patties

1/2 cup sweet potatoes in syrup 
1/4 cup whole wheat flour 
1 1/2 teaspoon oil

Puree all ingredients in a food processor.

Spread 1/4 teaspoon oil on a large plate.

Put batter at center of plate.

Form the batter into a flat ring with a 2 inch hole at the center.

cook 2 minutes, turn 1/2 turn, 
cook 2 more minutes.

good





Sweet potato grain oil

1/4 cup sweet potatoes, drained  
1/4  cup whole wheat flour
1 teaspoons olive or canola oil, 

Dough has soft clay-like consistency

Cook 2 minutes, turn 1/2 turn, 
cook 2 more minutes. 

good, a little mild




Sweet potato grain milk oil salt

1/4 cup sweet potatoes, drained  
1/4 cup whole wheat flour
1 teaspoon olive or canola oil
1/2 teaspoon milk powder

Dough has soft clay-like consistency.

Cook 2 minutes, turn 1/2 turn, 
cook 2 more minutes.
  
good







20100331b
title: Sweet potato grain seed

3 ounces sweet potato
2 teaspoons (.2 ounce) grain flour
2 teaspoons (.3 ounce) nut or seed butter
  or 1 tablespoon sunflower seeds,
  or 1 teaspoon canola oil
   plus 1 teaspoon whole grain flour
1 tablespoon sugar(.5 ounce) 
2 pinches salt
1 quarter cup water
total: 5 ounces, 3.6 ounces water

Remove peel from sweet potato to yield 3 ounces.

Cut the sweet potato into 1 quarter inch pieces.
Put into a 1 cup or larger blender:
 3 ounces sweet potato,
 2 teaspoons grain flour,
 2 teaspoons sunflower seed butter,
 or 1 tablespoon plus 1 teaspoon sunflower seeds,
 2 teaspoons sugar,
 1 pinch salt, and
 1 quarter cup water.

Run until smooth, about 4 minutes.

Taste, if desired, add aspartame sweetener to taste.

Place the squash slurry in about a 2- or 3-cup microwaveable bowl and cover.

Heat to boiling hot, 4 minutes in a 1000 watt oven.
6 minutes 30 seconds in a 600 watt oven.

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

Add 5 seconds for oven to begin heating
Plus 15 seconds to heat container
To heat to boil: 20 seconds per ounce X 5 ounces = 100 seconds
Dry weight is total weight minus water (5 - 3.6) = 1.4 ounce.
Water to leave in is 50/50 X 1.4 = 1.4 ounce.
Water to remove is total water minus water left in (3.6 - 1.4) = 2.2 ounces

To remove excess water 46 seconds per ounce X 2.2 ounces = 101 seconds

To replace heat lost to air: 101/60 X 10 = 12 seconds plus 17/60
   X 10 = 2 for a total of 19 seconds
(assumes squash is 80 percent water and will be 50 percent water after heating.
----------------------------

Makes about 1 half of a light meal, for an entire light meal
could serve with 20090109c Apple cilantro seed pudding.

good, robust sweet potato flavor; mildly sweet, starchy; slightly salty, about the firmness of pumpkin pie.












20130222
Sweet potato seed sugar salt

20 ounces raw sweet potato
1/4 cup sunflower seed
2 1/2 tablespoons sugar
1/4 teaspoon plus 2 pinches salt

Cut seet potato into 1 inch or so pieces and pressure steam
for 20 minutes.

Process all until smooth, about 5 minutes.

Moderate sweet potato flavor, sweetness; mild to moderate
tanginess, sunflower seed flavor; mildly salty; 
slightly bitter; mash consistency.









20110929b
sweet potato potato grain seed bean
sweet potato puff ball grain seed bean

2 ounces sweet potato
  or 1 ounce butternut squash
  or 2 ounces acorn squash
  or 1 ounce chinese cabbage (not tested)
  or 1 ounce strong flavored pumpkin (not tested)
  or 2 ounces acorn squash (not tested)
  or 2 ounces mild pumpkin (not tested)
  or 2 ounces green bean (not tested)
  or dry squash equivalent to 6 ounces fresh (not tested)
    plus 2 ounces water (not tested)
  or 2 ounces puff ball (20111004b)
2 ounces potato
  or 2 ounces cucumber
  or 2 ounces green bean
2 tablespoons non roasted, no hulls sunflower seed
  or 2 teaspoons canola oil plus 1 tablespoon whole grain flour
  or 1 quarter cup non roasted, 60 percent water sunflower seed pate
  or 2 teaspoons canola oil plus 1 eighth cup dried chestnuts soaked
    12 hours in 1 tablespoon water at room temperature plus 24 hours
    refrigerated
1 tablespoon canola oil
1 quarter teaspoon salt
2 tablespoons sugar

1 ounce whole grain biscuit
  or 1 quarter cup soaked corn
  or 2 tablespoons whole grain flour (this trail)
  or 2 tablespoons non roasted, no hulls sunflower seed
  or 2 tablespoons non roasted, 60 percent water nut or seed pate
  or 1 tablespoon nut or seed butter such as tahini
1 half cup soaked beans
  or 1 half cup boiled or canned beans


If using soaked corn:
[
Soak 1 cup dry corn in about 3-cups water for 24 to 36 hours.

Put the corn and 1-cup water into a blender.

Run until smooth, about 4 minutes.

Pour the batter into a 2-quart bundt pan.

Heat in a microwave oven until firm, 6 minutes 30 seconds in a
1000 watt oven.

Allow the biscuit to cool.

Cut into eight pieces of about 1 ounce each.
]

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

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
if using, 1 half cup soaked or sprouted beans,
1 tablespoon water.

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

If using a pressure cooker heat until full pressure, reduce heat
to 1 quarter, heat 20 minutes, turn off heat, let cooker sit on
burner for 5 minutes.
]

Remove peel from potato and sweet potato.

Cut 2 ounces potato and 2 ounces sweet potato into 1 half inch pieces.

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

Place a steaming rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
2 ounces potato
2 ounces sweet potato
if using, 1 quarter cup soaked or sprouted grain,
if using, 2 tablespoons sunflower seed,
1 tablespoon water.

If using soaked grain, for a very chewy consistency:
[
If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 90 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 60 minutes, turn off heat, let cooker sit on
burner for 5 minutes.
]

If using soaked grain, for a moderately chewy consistency:
[
If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 1 hour 30 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 60 minutes, turn off heat, let cooker sit on
burner for 5 minutes.
]

If using no soaked grain:
[
If using a metal pan, heat until boiling, reduce heat to low,
cover, heat 90 minutes.

If using a pressure cooker, heat until full pressure, reduce heat
to 1 quarter, heat 60 minutes, turn off heat, let cooker sit on
burner for 5 minutes.
]

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

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

If not using sunflower seed:
 put into a microwaveable bowl, 1 tablespoon grain flour 
 1 tablespoon water.
 if not using grain biscuit, 2 tablespoons grain flour plus
1 tablespoon water.

Mix.

Cover the bowl, heat in a microwave oven until boiling, 
40 seconds to 65 seconds
in a 1000 watt oven.

If using remove peel from cucumber to yield 2 ounces.

For 1 serving, put into a 1-cup or so processor:
2 ounces sweet potato,
2 ounces potato(/sunflower seed) (no sunflower seed this trial)
if using, 2 ounces cucumber, (not this trial)
if using, 2 ounces green beans, (not this trial)
if not using sunflower seed, 1 tablespoon  boiled grain flour, 
if not using sunflower seed, 2 teaspoons canola oil 
1 tablespoon canola oil
1 quarter teaspoon salt
1 tablespoon plus 1 teaspoon sugar.

Run until smooth, about 4 minutes.

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

Either:
Put all ingredients into a mixing and/or portion bowl.

Mix.

Or:
Serve the biscuit and bean on the side.

Taste, if desired, add surgar or aspartame sweetener and salt.

Makes enough for an entire very light meal.

If steaming sweet potato/potato in pressure cooker 1 hour:
2 ounces sweet potato
2 ounces potato
1 tablespoon whole grain flour plus 2 teaspoons oil
1 tablespoon plus 2 teaspoon sugar
1 tablespoon canola oil
1 eighth teaspoon plus 2 pinches salt
good; prominently sweet; moderately sweet potato flavored; mildly to moderately salty; mildly: starchy,
bean flavored; 
slightly: tangy, astringent;
pudding consistency with with chunks of biscuit and soft chunks of bean;  

If using 2 ounces puff ball:
sweet potto/puffball pressure steamed 60 minutes:
2 ounces puff ball
2 ounces sweet potato
no sunflower seed
1 tablespoon whole wheat flour
2 tablespoons sugar
1 tablespoon plus 2 teaspoons canola oil
1 eighth teaspoon salt
If all mixed together:
good, moderately to prominently: sweet; moderate mushroom flavor, bean flavor; mildly to moderately salty;  mildly:  tangy, sweet potato flavor;
pudding consistency with with chunks of biscuit and soft chunks of bean.

If biscuit/bean served separately:
good, moderately to prominently: sweet, mushroom flavored; mildly to moderately salty;  mildly:  tangy, sweet potato flavor;
pudding consistency.










20101027e
Sweet potato leaf 

4 ounces sweet potato leaf, boiled and drained
1 quarter teaspoon vinegar (this trial)
  or 1 teaspoon yellow mustard condiment for moderate mustard flavor 
  or 2 teaspoons yellow mustard condiment for prominent mustard/vinegar flavor
  or 1 ounce mild apple
  or 1 half ounce extra sweet/tangy apple
1 teaspoon canola oil
  or 1 tablespoon nut or seed butter
  or 1 tablespoon non roasted, no hull sunflower seed
1 tablespoon sugar
1 packet aspartame
2 pinches salt
1 tablespoon water

Put 4 ounces leaf and 6 cups water into a 4 quart
pressure cooker.

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

Heat 10-minutes, turn off heat.

Let cooker sit on burner for 5 minutes.

Set cooker in cold water to cool for a few minutes.

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

Put all ingredients into a 1-cup blender.

Run until smooth, about 3 minutes.

If using:
 1 quarter teaspoon vinegar, 
 1 teaspoon oil,
 1 tablespoon sugar,
 1 packet aspartame 2 pinches salt;
robustly sweet/tangy; 
prominently sweet potato leaf flavored; 
mild to moderately salty, vinegar flavored; 
medium thick liquid. 





20101101a
Mackerel sweet potato grain bean and Kale grain seed

Mackerel grain bean ingredients:
1 ounce canned mackerel
2 ounces sweet potato
1 quarter cup boiled or canned beans
2 tablespoons (.6 ounce) grain flour (1 tbsp wheat flour, 
1 tablespoon flax meal, 1 half tablespoon corn flour this trial)
1 eighth teaspoon salt (2 pinches if using salted canned beans)
3 tablespoons (1.5 ounces) water
total: 5.4 ounces, 3.1 ounces water

kale grain seed mash ingredients: (same as kale grain seed in 
  20101006b Kale grain seed, Oct 19 lunch)
1 ounce mild kale (harvested in mid to late winter)
  or 1 ounce strong flavored kale (harvested late spring to early winter)
  or 1 ounce green or red bell pepper (see 20100226a)
  or 1 ounce carrot (see 20100221c)
1 tablespoon (.3 ounce) grain flour
1 tablespoon (.3 ounce) sunflower seeds
3 tablespoons (1.5 ounces) water
1 tablespoon plus 1 teaspoon (.6 ounce) sugar
1 packet (.1 ounce) aspartame
2 pinches salt
total: 3.8 ounces, 2.3 ounces water

For less fiber texture, remove center rib of kale leafs.

If kale is strong flavored:
[[
If using dried shredded kale:
[
Put into a metal pan:
1 tablespoons kale and 1 cup water.
Heat on a cooktop until boiling, about 4 minutes, reduce heat to low, heat 4 minutes.
]

If using fresh kale:
[
Chop 1 ounce kale into 1 inch pieces.

Put into a metal pan:
1 ounce kale and 2 cups water.

Heat on a cooktop until boiling, about 6 minutes, reduce heat to low, heat 20 minutes.
]
]]

While kale is heating:

################################
Start Mackerel sweet potato grain bean:
################################

Remove peel from sweet potato to yield 2 ounces.

Cut sweet potato into 1 half inch pieces.

Put into a 3-cup microwaveable bowl:
2 tablespoons grain flour and 3 tablespoon water.

Mix until lumps are gone.

Add the sweet potato to the bowl.

Place in a microwave oven, cover, 
heat until boiling throughout,
1 minute 40 seconds in a 1000 watt oven.

Into a 1-cup processor or blender put:
1 ounce canned mackerel
1 quarter cup boiled or canned beans
1 eighth teaspoon salt
 (2 pinches if using salted canned beans)

Add the boiled grain/sweet potato to the 
processor.

Run until smooth, about 4 to 6 minutes.

Taste, if desired, add aspartame or sucralose.

Either: (1. this trial)
]
1. Eat the batter as is, if desired 
warm by heating in a microwave oven for
30 to 50 seconds.

Or:
[
2. Place a 5- or 6-inch diameter glass or 
ceramic casserole dish or similar utensil 
at the center of a 9-inch glass piepan.

Place the batter in the space around the 
center utensil.

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

Or:
[
3. Place the batter on a 7 to 9-inch 
microwaveable plate, forming the batter 
into a donut shaped ring about 3-eighths
inch thick with a 3- to 5-inch hole at 
the center, if batter is too runny to 
form, place a bowl at center of the plate.

Heat to a mash consistency, 3 minutes 
in a 1000 watt oven.
]

-----------------------------
Math: needs work,
Add 5 seconds for oven to start heating.
Plus 30 seconds to heat dishes.
To heat to boiling: 5.4 ounces X 20 equals 108 seconds.
Dry weight is total weight minus water (5.4 - 3.1) = 2.3 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 1/1 X 2.3 = 2.3 ounces.
Water to remove is total water minus water left in (3.1 - 2.3) = .8 ounces.
Plus to remove excess water: 46 seconds per ounce X .8 ounces = 37 seconds.
Plus to replace heat lost to air while at boiling temperature: 37/60 minutes 
  times 14 seconds per minute = 6 seconds plus 6/60 minutes X 14 = 
  1 seconds for a total of 7 seconds.

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

##########################
End Mackerel sweet potato grain bean.
##########################

Pour the greens/water into a 14 wire per 
inch strainer to get rid of water.

Put into a microwaveable bowl:
1 tablespoon grain flour
3 tablespoons water.

Mix.

Heat, covered, until boiling, 50 seconds 
in a 1000 watt microwave oven.

Into a 1- or 2-cup blender put:
 1 ounce kale,
 1 tablespoon sunflower seed,
 1 tablespoon plus 1 teaspoon sugar
 0 to 1 packet aspartame, according to taste (1 this trial)
 2 pinches salt.

Add the boiled grain/water.

Blend until smooth, about 4 to 5 minutes.

Either: (do 1. this trial, 2. previously tested good)

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

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

Put the bowl at the center of a microwave 
oven and heat until mashed potato consistency 
(50 percent water), 2 minutes 25 seconds 
in a 1000 watt microwave oven or 4 minutes  
in a 600 watt oven.

------------------------------------------
Math:
Add 5 seconds for oven to begin heating.
Plus 25 seconds to heat dishes.
To raise to boiling: 3.8 ounces X 20 seconds per ounce = 72 seconds.
Dry weight is total weight minus water: 3.8 ounces - 2.3 ounces = 1.5 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 1/1 X 1.5 = 1.5 ounces.
Water to remove is total water minus water left in (2.3 - 1.5) = .8 ounces.
Plus to remove excess water: 46 seconds per ounce X .8 ounces = 37 seconds.
Plus to replace heat lost to air while at boiling temperature: 37/60 minutes 
  times 14 seconds per minute = 6 seconds plus 6/60 minutes X 14 = 
  1 seconds for a total of 7 seconds.
(assume vegetable is
80 percent water, losses are 15 seconds for each 1 minute
at boiling temperature)
------------------------------------------
]

Mackerel sweet potato grain bean:
if not heated to thicken:
mackerel flavored, starchy; 
mildly bean flavored; 
mash consistency.

Kale grain seed:
If heating to mash consistency, 
3 tbsp wtr, 2 minutes 25 seconds:
prominently bittersweet with more sweetness
than bitterness; mild to moderate kale flavor; 
mildly starchy, salty; 
slightly tangy; 
very thick liquid or thin mash consistency.






Orange yams tuna nuts (not tried)

1/2 orange peeled, chopped
2 ounces raw yams 
1/4 cup tuna
1/4 cup chopped walnuts

Cut the orange into 1/2 cubes.

Process the yams and nuts into a slaw in a food processor.

Combine all the ingredients and toss.

Makes 2 large servings or 4 medium servings.






20100204a (not tested)
mackerel asparagus sweet potato grain seed bean

2 ounces canned mackerel
  or 2 ounces chicken, cooked or uncooked (precooked if not
    heating to firm)
  or 2 ounces ham, (with salt added) precoooked 
  or if using 2 ounces mackerel (with salt added) see 20090825a
  or 2 ounces turkey, precooked, (no salt added) plus 1 pinch salt
  or 2 ounces liver
  or 2 ounces beef or venison
  or 1 ounce chicken precooked, (no salt added) plus 1 pinch salt
  or 1 quarter cup boiled non roasted peanut butter**
  or 2 tablespoons (1.2 ounces) dried lentils
     plus 1 tablespoon flax plus 1 tablespoon water 
2 ounces asparagus
3 ounces sweet potato
3 tablespoons (.9 ounce) grain flour or rolled oats
1 tablespoon (.3 ounce) no hull sunflower seed
2 tablespoons canned(drained) or steamed bean
1 tablespoon (.5 ounce) white sugar
1 quarter teaspoon salt
1/4 cup (2 ounces) water, this is water drained
  from canned beans, if using canned beans; 
total: 11.7 ounces, 6.6 ounces water

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

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

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

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

Cut 2 ounces  asparagus and 3 ounces 
sweet potato into pieces appropriate for your 3 cup or larger blender and 
put the vegetables into the blender. 

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

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

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

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

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

Either: 
[1. Pour/spoon the batter onto a 12-place 
cupcake pan.

Heat in an oven for 25 minutes on 350 
(40 minutes if oven is preheated), then 10 minutes at 300 degrees F. and 
watch last 5 minutes for doneness.
]

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

Or:
[
3. Spread the batter onto an 8- or 
9-inch glass or plastic tray.
]

Heat until firm and dry, 140 degrees F. in
a food dehydrator for 12 to 24 hours.

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

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

Definitely: tangy, sweet; 
moderately: asparagus flavored, salty, mackerel flavored; 
mildly starchy; 
maybe slightly bitter/astringent if sweet potato 
peel in included; 
can be chewy at edges and gooey or 
very soft elsewhere.


20150419
3 ounces sweet potato
2 teaspoons raw sunflower seed butter
  or 2 teaspoons other nut butter
  or 2 teaspoons peanut butter
1/8 teaspoon salt

Cut sweet potato into 3/16 inch or smaller pieces.

Mix all.

Very crunchy, chewy, chunky;
prominently salty;
moderatley sweet potato flavored;
mildly to moderatlely oily;
mild sunflower seed butter flavor, sweetness;
slightly starchy.