* ATYPICAL TB: AND HEALTHY MEAL RECIPES *

                                     Healthy Meals

My Personal Preference and general Diet has been consuming 90% Raw

as in:  3 Raw Meals a Day x 4 -5 Per Week

or 2 Raw and 1 Mixed Raw and Cooked on the in-between days.

Below for better variety i include some samples of recipes we used to enjoy

in the past before i got A-TB and was then able to add more ingredients

that i now i ether choose or am forced to leave out

due to intolerance problems as mentioned in previous entries.

They will be presented in Three categories: RAW - MIXED - COOKED  

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Important points to Consider in creating Healthy Meals:

* Selecting Natural Ingredients to create a Healthy meal

  in itself is not enough and does not guarantee a successful outcome.

            

A Fresh Apple is a Natural Ingredient –if eaten as it is.

If though it is cooked, then mixed with tomato sauce and sautéed

it ends up to be not just totally devoid of any nutrients

but also as bad and detrimental to health as any other processed food.

The less change from its natural state and the more care to preserve

a maximum of all its nutrients the more the benefit derived.

I never Boil anything due to loss of nutrients and flavour in the water

which is unsuitable to be used as a broth

as all has been killed in the boiling water high temperature.

I Always steam and always in the lowest temperature and time

never allowing to overcook, must be ‘holding’ well and have life

as well as flavour when deemed done (except for Potato).

I never juice anything in a Juice extractor no matter how good quality.

I had several and a hydraulic – but too much wastage of nutrients

and valuable bowel fibre.

               Here is a little helpful Steamer

       

and here is a simple small size pot for cooking Rice
   
     

        (I use 3 Parts Water with 1 Part Rice)

                              

I  Cook Natural Brown Rice using the Slow Absorption method

turning on Lowest level heat  and never let the water boil

Just before water starts to bubble i turn off heat

and let stand for a couple of hours

till all water is absorbed and rice is tender and fluffy.

    

When the bubbles have just formed and look like above

it is time to turn the heat off.

The more water added the softer – and the less, the firmer.

Soft is best to serve as is, while  Firm can be best 
used in quick Vegetable Steam mixes.

          Water absorbed and ready to be served

To naturally sweeten or flavour the taste, i add

an apple cut in 8 pieces to release some juice in the water

without being cooked and which may be served

with the Rice meal or used in a Fruit salad.

(Depending on type of stove, time may vary

e.g. gas stoves to not keep much heat when turned off

so must leave heat on a little longer while the glass top plate

stoves as in the picture need less time as they keep the heat longer.)

                                * * *

Raw food preparation is easy, either chop, slice or shred

and not much else needed other than ... plenty of Fruit.

The main utensil /gadget  is a Blender or  Mixer.

I use the Mixer to chop quickly veggies into small pieces

and a hand held Blender for my ‘smoothies’ (invented word)

(don’t like to call it ‘drink’ as it comes with alcoholic connotations):

Examples of:

A) RAW

Breakfast Smoothie (or any other time)

* Bananas 3- 4

* Pawpaw  med 1/3 (or 1 cupful)

* 1  Avocado med - lrg

* Strawberries 2-3

* Grapes 5-6

* Tab of Yoghurt (250ml)

Additional when in Season or available

* Mango

* kiwi

* Cherries

Can also add or alternate some with :

*Pear, Pineapple, Apple (soft flesh or will be gritty)

Fruit Salad

- Banana - Sliced

- Rock melon- Diced

- Grapes green or balc(10 -12)

- Cherries 6-8 or Strawberries (2-3)

- Kiwi Diced - small or sliced thinly

Serve with

- Walnuts Chopped (2-3)

- Cashew nuts – chopped (6-8) or (Pumpkin Seeds)

- Dollop of Honey

Optional

- Yoghurt (1 Tbs)

- Prunes - chopped(2-3)

- Sultanas (Tbs Flat)

  1) Paw Paw can be Replaced with Rock Melon         2) Can be served as Fruit Salad



         Can be served as Smoothies or Fruit salads     (see above optionals to add) 
                 
                           

                             Served with Sliced Banana, Apple and nuts /seeds

B) MIXED RAW and COOKED MEALS:

* Rich Greens

- Sweet potato (white) diced (1 sml – med)

- Broccoli Florets (3 - 4)

- Zucchini sliced thick (1 Lrg)

- Brussel sprouts cut in half (3 - 4)

- Okra (3- 4)

Steam and Serve on Dish, topped with

- Lettuce leaf - finely chopped  (1-2 leaves)

- Cucumber ( Lebanese) - diced small pieces (1/2 med)

- Parsley fresh - thinly chopped

- Avocado ripe - diced (1 med)

- Black Olives  chopped in half (3-4)

- Yoghurt plain 1Tbs flat

- Olive Oil 1 Tbs

Optional additions:

- Garlic, very finely chopped (1-2 sml cloves)

- Finely chopped shallots (1 sml head and small part of green tail)

- Mushrooms, lightly cooked* - chopped in quarters (3-4)

- Walnuts chopped (2-3) or Pumpkin Seeds (1 Tbs)

* Place in small, shallow pan with ¼ cup water

  lowest temperature just till water starts to bubble lightly

  or mushrooms soften lightly.

  (The more cooked the more rubbery and chewy and less tasty)

* For Non Vegetarians: Fillet of white Fish Grilled or Shrimps would go nicely.

          Can Replace with orange sweet potato and / or add beetroot greens stalks

                                

          Served with Sliced Banana, Apple and nuts /seeds or Pre-Cooked Rice

                                                 (omitting nuts or seed  )

C) ALL COOKED

Rice with Mixed Vegetables

         ( A man's meal, my man’s regular and favourite dinner -above )

Steamed

- Natural Brown Rice (lightly precooked with less water to be firm)

- Eggplant, Capsicum, Beetroot, Brussel sprouts, Carrots, Green Beans

Topped with

-Greek style Yoghurt

-Avocado

-Chopped Apple,

-Garlic

- or

Lettuce and /or Parsley and /or Olives, 1 Tbs Olive Oil

-

Pumpkin Soup 

Steamed:

- Potato Diced

- Pumpkin Chunky Diced

- Carrots thick sliced

Wheeze hot in Blender with

- 1/3 to 1/2  warm Goat Milk

- Dub of Unsalted Butter

Serve immediately garnished with  (Optional)

- Finely Chopped Parsley (1Tbs)

- Finely Chopped Olives (1-2 )

- Finely Chopped Chives (1 stalk white part)

                  

These are just a few samples of how to create healthy meal combinations.

              * * *

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