Preserves: list......
Other toppings: cinnamon and sugar

Drink with cold milk, hot cocoa, herb teas, etc.

2.) OATS

 Mix with various options: milk/cream, variety of dried fruits & nuts, yogurt

3.) TACO

Toppings: include anything that goes in an omelet (egg) and/or taco (avocado, tomatoes, onions, peppers, various cheeses, bacon, sprouts…)

A great sandwich starts out with wonderful, rich, and fresh-as-possible bread (including tortillas, pitas). After that, anything goes. Scan wide, look in your fridge and pantry for toppings & spreads Consider real butter, various spices, mustards, & vinegars; pickles & cheeses; meats (e.g. veggie patty, grilled chicken, grilled peppers, tuna fish); thinly sliced apples & onions; oranges & onions; various mustards; sourcrout & grilled cheese; grilled cheese with stewed tomato dip; blt; pbj; egg&olive; cucumber, olive oil & sweet vinegar… You can have an open or closed-faced sandwich.
Dough: 1Q wheat berries + 2.5C + 4 T sugar + 1T yeast + 1T salt. Preheat over to warm. Dissolve yeast in water. Grind grain. Add all ingredients to mixing bowl. Preheat oven on lowest setting. Mix for 6 minutes on speed 3. Turn off the oven. Separate dough into two loaves, put them in lightly oiled pans. Put the pans in the oven to rise for 30-60 minutes. Remove pans from oven. Preheat oven to 400 degrees. Bake for 23 minutes.  Remove, butter top of bread

dough: Make 1/4 batch of whole wheat bread dough (risen)
sauce: 1CN stewed tomatoes; + 1t garlic, minced + 1T basil + (optional additions)1T red vinegar + ½t thyme + ½t oregano/hot pepper flakes and black pepper to taste) = Mash stewed tomatoes with whisk to desired consistency.
Combine dough with sauce, cheese & pepperonis. Cook at 450, 10-12 minutes (depending on toppings),
pepperoni/cheese rolls----cut dough into pizza-like pieces, triangles, at the base of the triangle—the outer edge--place a chunk of mozzarella & 3 or 4 pepperonis, fold the two base points in towards the middle of the cheese and begin to roll, stretching the dough out as you roll towards the middle so that the dough is rolled as many times as possible without breaking. Baste rolls with garlic/butter, cook 8-10 minutes. serve with ranch dressing and/or pizza sauce….bbq chicken pizza bbq sauce replaces pizza sauce (1C ketchup, ½C brown sugar, ½t thyme + ½t garlic + ½t Tabasco sauce + ½t Worcestershire sauce + ½t lime zest = simmer for 10 min. Add cooked chicken pieces to bbq sauce, top with cheese & red onions, alt-green olives….cheese sticks make dough as above, top with mozzarella cheese, can add parmesan, romano , and other cheeses. Serve with ranch dressing and/or pizza sauce (below)...focaccia make dough as above, let rise longer if desired…top with choice of toppings, such as brush-on mixture of the crushed garlic and olive oil, sprinkled with parmesan cheese, and/or rosemary and salt, olives, etc….bread sticks make same as focaccia, cut into sticks...cinnamon sticks make as bread sticks, top with butter & cinnamon & sugar only...calzone fold pizza over, making a pocket...stromboli roll pizza, top with sauce
Salad: toppings. All chopped: 2-3 C lettuce, 1 tomato, 1 avocado, 1 can olives, 1/2 cup feta cheese, 1/3 cucumber, 1/3 red onion dressing. 2 T olive oil, 2 T red wine vinegar, 1 clove garlic minced, 1/2 t sugar, 1/2 t salt, 1/4 t black pepper

dough Make 1/2 batch of whole wheat bread dough (risen), then roll out pitas 1/8-1/16- inch thick, coat each lightly with cornmeal and put on a cookies sheet that is dusted liberally with cornmeal…transfer like a pizza...scooting the pita off of the cookies sheet onto the pizza stone carefully so that air does not escape the pita dough. Cook at 550 degrees for 3 minutes. Cut pita open, fill with black bean salad or other veggies (e.g. avacado, red onion), cheeses, meats and dips (sops) below.
tzatziki sauce (1C plain yogurt, ¼C mayo, cucumber, shredded to taste, salt to taste--optional garlic, lemon juice, red pepper to taste)
hummus: (1CN garbanzo beans, 1T lemon juice, 1T sesame seeds or a little sesame oil, salt to taste)
dipping oil: 1T fresh chopped parsley + 1t minced garlic + 1/4t fresh lemon juice + 1t dried basil + 1t dried thyme + 1t dried oregano + 1t black pepper grounds + 1/2t salt + 1/2t red pepper flakes = Grind all dry ingredients to sand. Combine all ingredients in a shallow bowl and pour olive oil over spices. Let it sit for a few hours.
sop: Balsamic vinegar & olive oil - mix 4:1/
black bean salad 1 (14.5 oz) can drained black beans/ 1 finely onion/ 2 roma tomato (1 large), diced/ ½ green pepper, diced/ ½ cucumber, diced/ ¼ cup minced parsley / 1 tablespoon chopped fresh mint, or 1 teaspoon dried/ 2 tablespoon feta, grated/ ½ lemon, juice of salt to taste/ 2 T olive oil/ 1 teaspoon balsamic vinegar/Mix all. Chill several hours to enhance flavor.

6 tortillas 1 cup wheat berries; ground/1/2 cup warm water/1/8 cup vegetable oil/1 tablespoon sugar/1/4 tablespoon salt/ Grind grain. Add all ingredients to mixer. Mix on medium speed for 6 minutes. Knead a few times and divide into 6 pieces (for 5-6" tortillas) roll into 1/2 to 1-inch balls. Fire up the grill to medium high. Roll each ball out on a floured surface, turning over frequently until the tortilla is flat and thin. Place a tortilla in the pan, flip after 30 seconds to a minute or so, keep flipping occasionally until satisfactorily cooked.
smothered burrito– red sauce: 4 cup water + 4 tablespoons each of cornstarch (this first-thicken), chili powder, ketchup, butter, minced onions + 1 teaspoon each of salt and minced garlic. Whisk ingredients together, simmering until sauce thickens. bean & cheese mix 1 cans beans-drained, 1/2 cup rounded cup cubed cheese, 1/4 cup red sauce) Preheat over to 375. Smother the bottom of a baking dish with about a cup or so of red sauce. Make burritos by placing ½ -level cup of bean and cheese mixture onto each tortilla and fold. Place in pan. As you place burritos beside each other, first roll them in red sauce, so they don’t stick to one another. Cover with remaining sauce. Cook covered with foil at 375 for 20 minutes, uncovered for additional 10 minutes. Serve with chopped lettuce and tomatoes and yogurt dollops on top
freebird burritos taco ingredients, including rice
rice: 1C rice + 1-1/2 C water, bring to boil, then cover and cool low for 15 minutes. Add a little butter, salt and pepper. (can add hot sauce, ketchup for flavor and Spanish rice color)
pico degio 3 each tomatoes, diced/½ each onion; diced/1 tablespoon cilantro, minced/1 teaspooon minced jalapeno/¼ teaspoon salt/½ tablespoon fresh lime juice or lemon juice
saebra’s salsa 4 cans (14.5 oz) stewed tomatoes/1 large, onion; chopped/1 large, green pepper; chopped /1 small, anaheim pepper; chopped /1 jalapeno pepper, finely minced/1 tablespoon cilantro; minced 1 lemon; juiced /½ teaspoon salt /½ teaspoon garlic, minced/1/8 teaspoon fresh ground pepper/Prepare the peppers and add everything except the tomatoes to a bowl. In a separate bowl, chop stewed tomatoes with a whisp about 500 times or until desired chunkiness is achieved (that is my choice of method but you could use a blender carefully). Combine all. (options, lime juice, tomatillos for tomatoes, use frozen cilantro and peppers, lemon juice from a bottle)
quesadias – place tortilla in a hot skillet with butter, melt cheese on tortilla, add salsa or pico, can also add sour cream, chicken, black beans, corn, onions, cooked onions lettuce, etc.
tofu tacos – 2 cups diced tofu/1/3 loaf tempeh, sm diced/2/3 cup carrots, sm diced/1/3 cup onions,sm diced/1/3 c. anaheim pepper, sm diced 1/3 cup tomatoes, sm diced/3 tablespoons butter. 1/4 teaspoon salt/1 tablespoon chili pepper/1 teaspoon paprika/1 teaspoon soy sauce/1 clove garlic, minced/1 teaspoon cumin/1 pinch red pepper flakes/……stir fry carrots for 1 minute on high heat with bit of oil, add onions and cook all for another minute (adding water if too hot), add peppers, tempeh and tofu. Stir for a few minutes. Turn down to medium low. In separate pan heat garlic, cumin and red pepper in a bit of oil until garlic is golden brown and aromatic. Add this along with the other listed spices to he first pan. Stir until everything is even and heated well.

RICE: 1C rice + 1-1/2 C water, bring to boil, then cover and cool low for 15-20 minutes
4 cups tofu, frozen
4 cups brocclil floretts

1/2 cup sugar
1/4 cup ketchup
1 tablespoon Worcestershire sauce
2 tablespoon soy sauce
1/4 teaspoon sesame oil
2 cloves garlic, minced
1/8 teaspoon red pepper
1/4 teaspoon ginger, minced
1 tablespoon butter
(option: orange peel)

Make sauce by bringing all ingredients to a boil then reducing to low. Thaw tofu on high heat covered pan. Microwave broccoli for 3 minutes. Mix bullion in with tofu. Serve with broccoli and rice.

1 /4 cup dried wood ears
5 dried shiitake mushrooms
6 cup water
3 chicken bullion cubes (chickenstock)
2 teaspoon minced ginger
3 tablespoon cornstarch w/ equal water
1 large egg, whites
3 tablespoon red wine vinegar
3 tablespoon soy sauce
1 tabelspoon fish sauce
4 oz firm tofu, cut into 1/3 inch pieces
1 teaspoon sesame oil
1 teaspoon red pepper
options-diced scallions, pinch of sugar, ¼ pound julienne chicken or pork

In separate bowls, cover the wood ears and dried mushrooms with hot water

1 tablespoons oil
1 teaspoons Natco black mustard seeds
1 teaspoons Natco cumin seeds
1/2 teaspoons Natco coriander seeds
1/2 Anaheim pepper, chopped
2 garlic cloves, crushed
2 teaspoons fresh root ginger, minced
1/2 onion, thinly sliced
1/2 teaspoon Natco ground turmeric
1/2 teaspoon garam masala
1/2 teaspoon salt
1/2 teaspoon sugar
1 pinch, red pepper flakes

Vegetables slices: 1 inch carrot, 1/2 cup potato, 1/2 cup
1/2 14 oz. can stewed tomatoes, chopped
1/2 cup yogurt

Get oil very hot. Fry mustard, cumin and coriander until popping, but don’t burn seeds. Then, add pepper, garlic, ginger and onion. Stir until onions are translucent. Next, add tumeric, garam masala, salt, sugar and red pepper flakes. Cook for a couple minutes then add stewed tomatoes, yogurt and vegetables. Let cook on low until potatoes and carrots are tender.

(Add Cardamond green pods? Substitute coconut mile for yogurt, add butter? Add chili powder?

1/4 tsp cardamom .
2 tsps mustard seeds .
1 1/2 c mung beans or red lentils or yellow lentils .
2 garlic cloves, finely sliced .
1/2 tsp cayenne pepper .
2-3 curry leaves or bay leaves .
lemons, sliced .
1 tsp turmeric .
3 tbsps vegetable oil or ghee .
6 c chicken stock or vegetable stock (preferably home-made) .
salt & pepper .
1 tsp cumin

Step #1 Rinse the beans or lentils.
Step #2 Bring to a boil with the stock, cumin, Cayenne, turmeric, cardamom & curry/bay leaves.
Step #3 Let simmer until the beans or lentils are very soft (ca 30 mins).
Step #4 If using bay leaves, remove them now.
Step #5 Curry leaves can be left in the soup.
Step #6 Mix the soup slightly to a not too smooth consistency (or mash the lentils/beans with a ladle).
Step #7 Sautee the garlic & mustard seeds lightly in the fat & add to the soup.
Step #8 Let simmer for another 5 mins.
Step #9 Remove all yellow & white peel from the lemon slices & place this in a soup tureen or in individual soup plates.
Step #10 Serve hot with pita or paratha bread.
Enjoy the Indian Lentil Soup (Dal Shorva) recipe

10.) 3 DESERTS
2 cups whole-w flour (1 C+ 2 tsp berries) 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 cups brown sugar, packed 1 cup butter 2 cups rolled oats 2 eggs 1 tablespoon milk 12 ounces semisweet chocolate chips
Combine flour, baking powder, baking soda, and salt. Beat together brown sugar and butter until well combined. Add oats, eggs, and milk; beat well. Add dry ingredients to beaten mixture; beat until blended. Stir in chocolate chips. Using a 1/4 cup measuring cup, scoop dough and drop about 3 inches apart onto greased cookie sheets. Bake at 350 F for 12 to 13 minutes, until just starting to brown around the outside. Cool 2 minutes on cookie sheets. Remove and cool on racks.
2 bottles peaches, drained 1/4 cup white sugar 1/4 cup brown sugar 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1 teaspoon fresh lemon juice 2 teaspoons cornstarch 1 cup all-purpose flour 1/4 cup white sugar 1/4 cup brown sugar 1 teaspoon baking powder 1/4 teaspoon salt 6 tablespoons unsalted butter, chilled and cut into small pieces 1/4 cup boiling water MIX TOGETHER: 3 tablespoons white sugar 1 teaspoon ground cinnamon
DIRECTIONS 1. Preheat oven to 425 degrees F (220 degrees C). 2. In a large bowl, combine peaches, 1/4 cup white sugar, 1/4 cup brown sugar, 1/4 teaspoon cinnamon, nutmeg, lemon juice, and cornstarch. Toss to coat evenly, and pour into a 2 quart baking dish. Bake in preheated oven for 10 minutes. 3. Meanwhile, in a large bowl, combine flour, 1/4 cup white sugar, 1/4 cup brown sugar, baking powder, and salt. Blend in butter with your fingertips, or a pastry blender, until mixture resembles coarse meal. Stir in water until just combined. 4. Remove peaches from oven, and drop spoonfuls of topping over them. Sprinkle entire cobbler with the sugar and cinnamon mixture. Bake until topping is golden, about 20 minutes.
Preheat oven to 350 degrees. Grease and flour or line with wax or parchment, a 11x7 pan.
Whisk together, 1 cup wheat berries, flour 1 cup sugar ½ teaspoon baking soda 2 teaspoon ground cinnamon ½ teaspoon ground cloves ½ teaspoon ground nutmeg ½ teaspoon ground allspice ½ teaspoon salt Whisk together 1/3 cup vegetable oil 3 large eggs Stir in: 1.5 cup grated carrots ¼ cup nuts ¼ cup raisins ½ cup crushed pineapple, lightly drained Scrape the batter into pan. Bake for 40-45 minutes. Cream cheese frosting: Whisk just until smooth--4 ounces cream cheese, 3 tablespoons butter (optional), ½ cup powder sugar, lemon zest or vanilla (optional

For I was an hungred...
10 Basecamp Meals
Another small and simple book...that can bring about great things
Dr. Greg O. Muller

Knowbility Press
Spring City, Utah