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Natural Meals In Minutes

by Rita Bingham
Visit Rita's Site

Can you cook grains with only 3 minutes of fuel?
This book will show you HOW!

In just 30 minutes, you'll have Meatless Meals you can eat to your heart's content...from Family Fare to Classic Cuisine

Revolutionary new ideas for fast, nutritious meals...guaranteed to change the way you use high-fiber, cholesterol-free GRAINS, LEGUMES, and VEGETABLES.

Nearly every magazine and newspaper is filled with findings of scientists who believe that today's diet of refined and over-processed foods is responsible for our weakened immune systems and most other ailments.

Learn to reduce the risk of heart attacks, cancer and other diseases with low-fat, "save your life" meals in the hundreds of recipes in these 3 easy-to-follow sections:

Introduction to Natural Foods

Honey Maple Granola
Cinnamon Wheat-Nuts
Veggie Taco Filling for Hot Pockets
Brown Rice Burgers
Quick Potato Soup
Skinny Fries
Orange-Almond Biscotti

Sprouting

Sprout Omelets
Sprout Muffins
Hearty Sprout Stir-Fry Salad
Tortilla Munchies
Mexican Bean Casserole
Sprouted Wheat Squares

Powdered Milk Cheeses,
Yogurt, and other Milk Favorites

3-Minute Parmesan Cheese
3-Minute Soft Cottage Cheese
"Cheeseburger" Patties
Carob Milk Syrup
Italian Spaghetti Soup
Mexican Lasagna
Pina Colada Spread
Peanut Butter Frosting
3-Minute Pudding
Carob Pudding Pops

Hundreds of recipes-low in fat, high in energy, completely nutritious, and VERY FAST!

Whole grains and beans, fresh fruits and veggies combine to make great meals in 30 minutes or less! Breakfasts, Lunches, Dinners, Snacks and Desserts the whole family will love.

FREE RECIPES

Fluffy Buttermilk Pancakes

2 c. fine wheat flour	1/2 c. buttermilk
1/4 t. salt (opt.)	1 T. honey
1/4 c. dry milk powder	1 tsp. vanilla extract
1 T. baking powder	2 T. applesauce (or Canola oil)
1 3/4 c. warm water	4 egg whites, beaten stiff *

Stir dry ingredients well. Make a little "nest" in the flour mixture and add moist ingredients (except egg whites), stirring only until flour is moistened so the pancakes will be tender and light. Fold egg whites into batter. Ladle onto hot griddle or waffle iron and cook until brown on both sides. Serves 4.

*Note: If oil is added, use only 2 egg whites.

264 calories, 1.3 grams fat, 53 grams carbohydrates, 7 grams fiber, 14 grams protein

Creamy Ranch Dressing

2 c. fat-free or regular mayonnaise	2 T. dried parsley
2 c. low-fat buttermilk	1/2 t. black pepper
1/2 t. garlic powder	1/2 to 1 t. salt (opt.)
1 T. dried onion flakes

Put mayonnaise in a quart jar and stir while slowly adding buttermilk. When smooth, add remaining ingredients. Makes 1 quart. Note: Chives may be substituted for parsley.

Variation: For SPICY HOT DRESSING, add 1/4 c. mild Picante sauce.

15 calories, 1/10 of one gram of fat, 3 grams carbohydrates, 0 grams fiber, 1 gram protein

Mung Bean Sprout Salad

1 c. mung bean sprouts	1 c. chopped celery
1 c. fresh or frozen peas	1 lg. diced cucumber
1 c. coarsely grated carrots	1 T. sesame seeds
2 c. buckwheat sprouts or shredded lettuce

Toss lightly and top with dressing of your choice. Serves 4.

73 calories, 1 gram fat, 15 grams carbohydrates, 5 grams fiber, 4 grams protein

Wheat and Nanas

1 c. sprouted wheat	2 sliced bananas
1 c. shredded coconut

Slice bananas on an angle and coat with mixed sprouts and coconut. Spear with toothpicks and serve. Serves 4-6. This is a great high-energy breakfast or afternoon snack when calories will be quickly burned.

118 calories, 9 grams fat, 18 grams carbohydrates, 2 grams fiber, 2 grams protein

Yogurt Sour Cream (FAST!)

1 qt. yogurt (plain, unsweetened)	1/8 t. salt
low-fat buttermilk to moisten

Pour yogurt into a heavy saucepan over medium heat. Raise temperature to 110°F. Curds will start to separate from whey. Immediately remove from heat and stir gently, then let rest 3 minutes. Pour into colander or large sieve lined with several layers of cheesecloth or other loose-weave fabric. Press out excess water with a spoon. Put into small container and mix in buttermilk or fat-free mayonnaise and add salt, if desired. Can be refrigerated up to 2 weeks.

35 calories, 1 grams fat, 8 grams carbohydrates, 0 grams fiber, 2 grams protein

Pineapple Yogurt Popsicles

2 c. pineapple juice	1 c. yogurt
3 T. honey	1 t. vanilla
1/4 c. dry milk powder	1 6 oz. can frozen orange juice concentrate

Blend until frothy and smooth. Freeze in small paper cups with a popsicle stick or plastic spoon in the middle. OR, serve in dessert dishes when partially frozen to a slush. Makes 4 cups.

119 calories, 1/10 of one gram fat, 75 grams carbohydrates, .2 grams fiber, 3 grams protein

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Revised: 15 Aug 05