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Living Food Recipes

A Wayƒarer′s Living Food Recipes ™ Go Down Go Up
The body becomes what it eats, as the mind becomes what it thinks. Recipes for a Wayƒarer

Thom has learned quite a lot during the years after the journey on period of his life began. As he travels, he continues to do research to learn how to keep his body healthy, strong and above ground. The journey on period followed the mowing grass period, where he had, it seems, little time to eat and live healthy. However, it did not take long after the journey on began that he felt the need to learn a better way to live his life, and this better way began first with his food choices.
Further, he plans to add all of the information that he gleans from his research, including new recipes to the pages of this website. These recipes will include those he creates, finds in his research and even some that are donated by other for display here.
All Ingredients For Living Food
One very important fact about preparing food intended to keep a person healthy is that first and foremost, all of the ingredients should be Living Food. What is Living Food?
Living Food is: (1) preferably plant based; (2) organic; (3) has no added salt; (4) has no added sugar; and (5) has no added fats(oils).
Too, if a person eats meat, then it should be range fed or wild caught and not be from those animals fed in farms, feed-lots or similar commercial industries.
For More About Living Food
For more information about what living food is and what it is not, please see the discussion on this website in the Appendix Passage, under the Quill Strokes discussion of The Real Way, particularly the Third Step, Living Food.

A Wayƒarer′s Berry Bowl ™  (c. 2013 - date) Go Down Go Up
Preparation Directions: 
One Flax Egg
Mix one tablespoon ground flaxseed and three tablespoons alkaline spring water, then chill for fifteen minutes to allow it to thicken.
Also, re-hydrate all dried berries overnight with alkaline spring water. Save water.
Lemon Sauce Ingredients:  green bananas (mashed), cinnamon (ground), flax seed (coarsely ground), ginger root (fresh, minced), lemon (zest and juice), honey (raw, unfiltered), vanilla bean extract (no added sugar), water (alkaline spring).
1 cup lemons juice
2 cup bananas
1 tsp ginger
1 tbsp cinnamon
1 oz vanilla extract
½ cup honey
2 tsp lemon zest
Sauce Directions:  Zest and then juice lemons. Put lemon juice, honey and vanilla extract in blender, add bananas, cinnamon, ginger, flax eggs (and powdered berries). Use any leftover re-hydration water to thin mixture if it is too thick to pour
Berry Bowl Ingredients:  acai berries (fresh, dried or powdered), blackberry (fresh), blueberries (fresh or dried), grapes (fresh, red or black preferably with seeds), gogi berry (dried), kiwi (fresh chopped), mulberry (dried), strawberry (fresh chopped)
¼ cup blueberry
¼ cup kiwi
¼ cup gogi berry
¼ cup grapes
¼ cup blackberry
¼ cup strawberry
¼ cup acai berry
¼ cup mulberry
Directions:  If powdered berries are used, blend the powdered berries into the sauce. After re-hydrating the dried berries, mix all the fruit and add lemon sauce. Serve in one cup desert bowls and garnish with zest of lemon on top. Chill, serve and enjoy!
Yield:  Four one half cup servings
Benefits:  All of the fruits in this dish have been chosen because of the high nutritional, curative and energy providing values they contain. Most have high levels of anthocyanidins widely known for their antioxidant properties having remarkable healing power inside the body including anti-carcinogen qualities, better heart health, improved eye health, healing of atherosclerosis in large blood vessels as well as numerous other benefits.
Anthocyanidins protect the photosynthetic tissues from the direct rays of sun and they render bright colors to the flowers resulting in the success of the flowers in attracting different agents of pollination such as birds and bees.
The hydrated ground flax seed serves the same purpose in the recipe as two eggs (it binds the liquid and solid ingredients, adds color, flavor and moisture.) However, flax seed does even more, because the oil from flax seed are high in Omega-3 fatty acids, essential fatty acids (EFAs) which are important for healing the body. EFAs work all over the body to protect cell membranes. Flax seed is a high source of fiber (acting as a natural equalizing agent in the digestive tract, is high in magnesium (which helps to reduce symptoms of asthma), lignans (helpful in defending against estrogen-dependent cancers such as breast cancer), and alpha-linolenic acid (which has a positive impact on reducing blood pressure.)
Flaxseed has shown: to slow down the spread of prostate cancer and melanomal; decrease thinning of blood vessels which frequently lead to migraines and sleeping problems; helps with rheumatoid arthritis, osteoporisis and helps cure skin problems such as acne and eczema.
Flaxseed and cinnamon both have shown: to reduce insulin resistance and thus may defend against diabetes.
Types of Berries:  There are several categories of berries, some of which are true berries by the botanical determination of this fruit. Others are called berries but in fact are such by name only. Below is a list of categories and those fruit in each.
True berries include the following: tomato, grapes, barberry, black currant, currant, elderberry, honeysuckle, Oregon grape, nanny-berry, gooseberry, mayapple, sea-buckthorh berry, red currant, and rose-hips.
Drupes, technically not berries but are used like berries include: acai berry, Barbados cherry, chokeberry, chokecherry, gogi berry, hackberry, Indian plum, nannyberry, persimmon, sugarberry.
Epigynous Fruits, not true berries include: bearberry, bilberry, blueberry, cranberry, crowberry, huckleberry, ligonberry, juniper berry.
Compound Fruits, not true berries but are berry like: bayberry, blackberry, boysenberry, cloudberry, chehalem berry, dewberry, juneberry, loganberry, marionberry, mulberry, olallieberry, raspberry, salmonberry, serviceberry, saskatoon berry, strawberry, tayberry, thimbleberry, youngberry and wineberry.
Poisonous Berries are those which should not be eaten and include: baneberry, holly berry, privet berry, yew berry, daphne berry, pokeberry, Doll′s eyes berry and Jerusalem cherries.

A Wayƒarer′s Bread  (c. 2013 - date) Go Down Go Up
Preparation Directions:  To make a flax egg, mix one tablespoon ground flaxseed and three tablespoons alkaline spring water, then chill for fifteen minutes to allow it to thicken.
Ingredients:  allspice, baking powder, green bananas (fresh, diced), blueberries (dried) cranberries (dried), flax eggs, figs (dried, chopped), pineapple (dried, chopped), maple syrup, nutmeg, sea salt (pink or blue), sprouted wheat flour, vanilla (pure extract), walnuts (chopped).
All ingredients should be organic and have no GMO′s. In addition, dried fruit should be unsweetened with no added oils.
3 cups flour
1 tbsp allspice
1 tbsp baking powder
3 flax eggs
1 tbsp nutmeg
1 pinch sea salt
1 tsp vanilla
1 cup bananas
½ cup maple syrup
1 cup figs
1 cup cranberries
1 cup blueberries
1 cup walnuts
1 cup pineapple
Backpacking and Home Directions:  Prepare all chopped ingredients first, then mix dry ingredient, add fruit, add liquid, mix thoroughly with spoon or spatula, flour hands and work the dough into a roll, then place rolled dough in a lightly oiled (grape seed oil or other high temperature oil) loaf pan and bake @ 350°F (283°C) for 1 hour.
Allow bread to cool and then slice about ½ inch thick. Pack slices in zip bags and store in your bear bag. Enjoy.
Variations:  Substitute the following as desired:
½ cup of any dried fruit
½ cup dried, chopped, unsweetened dates
chopped raw walnuts
chopped raw pecans
sprouted wheat flour
sprouted spelt or other sprouted grain flour
1 cup sprouted wheat flour
1 cup almond or coconut flour
maple syrup
honey or molasses
History:  Not liking the overly sweet and processed commercial fruit cakes, the wayƒarer developed his own recipe for a fruit cake, and after the initial trial and errors of many loaves, he came up with a good workable recipe, the one shown in the Classical Recipes.
Since achieving that workable recipe, the wayƒarer has adjusted that original recipe in his attempt to include better nutrition in A Wayƒarer′s Bread. The result is the above.
Now, the wayƒarer always chooses to use organic food products.

A Wayƒarer′s Chicken Soup  (c. 2017 - ) Go Down Go Up
Ingredients:  butternut squash (cut into ½ cubes), celery root (pealed and cut into ½ cubes), celery seed, chicken bone broth, chicken breast (2 med boneless, skinless cut in bite size pieces), garlic (fresh, minced), olive oil (extra virgin), parsley (fresh, chopped), rosemary (fresh, chopped), thyme (fresh, chopped), tomatoes (sun dried, chopped) TWJ spice mix.
6 cups broth
¼ cup tomatoes
1 tbsp spice mix
¾ lbs chicken
¼ cup garlic
¼ cup parsley
½ cup squash
¼ cup olive oil
¼ cup rosemary
½ cup celery root
1 tbsp celery seed
¼ cup thyme

A Wayƒarer′s Coconut Pancakes (2020, during Great Pandemic) Go Down Go Up
Ingredients: almond flour (finely ground), baking powder, coconut (flaked), unsweetened coconut milk (or cream, 13.5 oz), flax eggs, extra virgin olive oil, sea salt.
1 cup almond flour
2 tsp baking powder ?
1/4 cup coconut flakes
1 pinch salt
1/2 can coconut milk
2 flax eggs
2 tbsp olive oil
Directions:   Sift or mix flour, baking powder and salt into a bowl. Mix in coconut flakes.
Beat, or mix coconut milk, eggs, oil together. Make a well in middle of the flour mix, pour in liquid ingredients and mix until just combined.
Grease and preheat griddle to 375 degrees. Pour about 1/2 cup of batter onto the griddle and cook pancake until small bubbles appear, then flip pancake. Cook both sides until golden brown.
If using a skillet, the pan is hot enough when drops of water sizzle and evaporate.
Yield:   6 large (6-8 inch) pancakes
Variation to Pancakes:   Add blueberries to the pancake shortly after pouring it on the griddle. Blueberries go well with all types of pancakes.
Because I do not carry any salt, I did not include this ingredient
History:   The original recipe was developed by the wayƒarer when he was camping in the national forest near Red Feather Lakes campground.

A Wayƒarer′s Daystart ™  (c. 2014 - date) Go Down Go Up
Ingredients: coconut (shredded unsweetened), flax seed (coarse ground meal), dried fruit (mixed: blueberry, cherry, gogi berry, goldenberry), hemp seed (raw, hulled), MRP mix, non dairy milk (almond or coconut, unsweetened), nuts (chopped: pecan, walnut) oats (rolled, sprouted, uncooked).
¼ cup oats
¼ cup coconut
¼ cup hemp seed
¼ cup flax seed
⅛ cup dried fruit
⅛ cup nuts
1 tbsp MRP mix
½ cup non-dairy milk
Directions:  Do Not Cook. Mix the dry ingredients, fruit and nuts in a bowl, pour in the non dairy milk and stir thoroughly.
If you prefer a hot meal, instead of the non dairy milk, use hot water.
Or, if you want to add a bit of sweetness, make a cup of molasses tea, pour some into your bowl of Daystart and stir. Then enjoy the remainder of the cup of hot with your breakfast.
Yield:  One serving.
Variation:  Substitute the following as desired:
Add 1 tablespoon of molasses for a sweeter taste.
Add pecans instead of or in addition to the walnuts.
Add some mull berry or golden berry.
Add fresh blueberries or other fresh fruit instead of the dried fruit.
History:  The wayƒarer′s original recipe began on the Appalachian Trail and consisted of quick oats, raisins and cinnamon, but this recipe has progress a long way since the AT. Also, he has tried many types of nuts, but walnuts and pecan remain his staples. However, raisins are seldom used now because most all are made from green grapes which do not have the high cardiovascular antioxidants that red grapes possess.
Also, when available, fresh fruits are on the menu, especially bananas.
Note:  During the winter of 2014-2015, when researching nutrition, the wayƒarer has found new information about grains, well documented clinical research showing the anti-nutrient content contained within grains, legumes, seeds and nuts. The list of grains includes oats.
These anti-nutrient include: (1) mineral blocking phytate, (2) lectins which cause flatulence and damage to the lining of the GI tract, (3) enzyme inhibitors, (4) the vitamin-blocking glucosides and several other various anti-nutrients. For more information on anti-nutrients, please see the Whole Grains section and the Food Pyramid Hoax.
Thus due to this newest information, the wayƒarer is once again making changes to his eating habits and has begun updating his recipes accordingly. First to go is the rice milk as it too is from a grain, Instead of rice milk, he began using almond milk which took a little while to develop a taste for, much like coconut milk did, but both are nuts and may have some of the same problem with anti-nutrients.
Maybe it is time to return to the molasses tea.
However:  in December 2018, while shopping at a hg-mart in Houston, Texas, sprouted rolled oats were discovered. The texture and taste is much the same but the finished product feels a little bit lighter in weight.

A Wayƒarer′s Fudge  (c. 2013 - date) Go Down Go Up
Ingredients:  almond flour (course meal, not blanched), almond butter (no added salt, sugar or oils), blueberries (dried, unsweetened), coconut (shredded, unsweetened), coconut oil (organic virgin, unrefined), hemp powder, MRP (meal replacement powder), walnuts (finely chopped or ground).
2 cups MRP
16 ounce almond butter
1/4 - 1/2 cup coconut oil
1/4 cup almond flour
1/4 cup hemp powder
1/4 - 1/2 cup blues powder mix
1/4 cup blueberries
1/4 cup walnuts
1/4 cup coconut flakes
Other Items needed:  cook pot, mixing bowl, spoon, zip bag or plastic food wrap.

Backpacking Directions:  In a cook pot, put all of the MRP and then spoon all of the almond butter onto the top of powder mixture. Mix the ingredients with a spoon, adding more flour and or coconut oil at the end of mixing to achieve a firm and slightly sticky consistency.
In a separate bowl, mix the coconut and walnuts. Roll a small amount of the fudge mixture into a ball and drop into the coconut-walnut mix to coat the outside, pressing the mix into the fudge. Remove from the bowl and put the coated ball into the zip bag (or wrap individually with plastic wrap). Repeat until all he mixture is made into wrap balls or in a zip bag.
Alternate finish: Press the fudge into a flat cake about one-half to three-quarters of an inch thick. Next, spread the coconut-walnut mixture over the top of the cake and press into the fudge. Then cut the cake into squares and wrap each with a small amount of plastic food wrap or store the squares in a zip bag.
Variations:  Substitute the following as desired:
Use coconut flour instead of almond flour.
Use other nut flower instead of almond flour.
Use raw organic honey instead of coconut oil.
Yield:  Eight to twelve balls (or squares) depending on size of fudge pieces.

Non Backpacking Finish:  After mixing the MRP and almond butter, I add coconut oil to the basic fudge mixture to give in a more liquid texture. Then I add the almond powder and hemp powder, mixing the fudge until it has a consistent color, usually greenish-brown, but that realy depends of the color of the MRP.
The next step is what I have tried only recently and have found that it makes the fudge look and taste more like fudge. I mix in a second 1/4 cup of coconut oil until achieving a consistent texture and color, after which, I mix in the blues powder. This results in changing the color of the fudge to a dark blue brown and I especially like the sweeter taste the blues powder gives to the fudge. Too, because I happen to have some dried blueberries on hand, I mixed in a quarter cup of these as well.
Finally, I return the mixture to the almond butter jar (or two) from which I use a spoon to take out a portion for a quick snack.
I find this a much better and tastier use my MRP mixture.

History:  This recipe has come a long way since the day when the original fudge was first used and then later during the time of mowing grass, I changed to the clasical fudge. The peanut butter is now a more nutritional nut butter, walnuts and coconut have been added to the outside of the balls, the chocolate has changed of ground carob nibs, and never would the wayƒarer now consider adding bacon grease.

A Wayƒarer′s Mayonnaise  (c. 2016 - date) Go Down Go Up
Ingredients:  lemon juice, mustard powder, olive oil (light or mild), Omega-3 egg, (large at room temperature)
1 cup olive oil
1 1/2 tbsp lemon juice
1 egg
1/2 tsp mustard
Directions:   Combine egg, lemon juice and mustard in a food processor for thirty seconds or until frothy. Next, do not rush but slowly pour the oil through a funnel into the top hole in the top of the food processor.
Refrigerate in a closed container.
Yield:   About one cup
Variation:   Substitute the following as desired:
Use TWS instead of mustard.

A Wayƒarer′s Meal Replacement Powder (MRP) (c. 2015 - date) Go Down Go Up
Ingredients:  acacia powder, almond flour, blues powder mix, cacao powder, camu powder, coconut flour, flax seed flour (ground), green banana flour, greens powder 1, hemp seed powder, maca powder, matcha powder, moringa powder, mushroom powder, pomegranate powder, red beet powder, supplement powder mix 2, walnut flour, and if making a drink, alkaline spring water or non dairy milk.
1 tbsp almond flour
1 tbsp blues powder mix
1 tbsp cacao powder
1 tbsp camu powder
1 tbsp coconut flour
1 tbsp flax seed flour
1 tbsp green banana flour
1 tbsp greens powder
1 tbsp hemp seed powder
1 tbsp maca powder
1 tbsp matcha tea powder
1 tbsp moringa powder
1 tbsp mushroom powder
1 tbsp pomegranate powder
1 tbsp red beet powder
1 tbsp supplements pwd A
1 tbsp supplements pwd B
1 tbsp walnut flour
Preparation Directions:  Grind the walnut pieces in a food processor until it just starts to become a flour. This flour will be very oily so store in a separate container, (a zip bag works very well which can be kept in the refrigerator.)
I have recently been able to find walnut flour and I choose the flour product so as not to have to grind the nuts.
Directions for Drink:  Mix all ingredients in a shaker bottle, add liquid, shake well and pour into a twelve ounce glass and enjoy. Ice can be used in the shaker bottle and then strained or even just poured with the MRP.
If you prefer a sweeter drink, mix in a blender and add 1/2 cup of fresh blueberries in the last minute of mixing.
Yield for Drink:   One cup. For one serving, use one 1/4 cup with eight ounces of liquid.
Larger amounts can be made and the bulk mix can be stored in a dark container in a cool location, or in a refrigerator. When mixing the meal replacement powder (MRP) for my use, I make enough to fill three or four 32 ounce containers (100 or more ounces). One serving is two ounces (1/4 cup) and the total yield of this amount is about 60 servings, which normally lasts me for a few months.
Variatione:   Mix the MRP with nut butter to achieve slightly sticky texture, press into balls, and coat with coconut flakes and chopped nuts. (See recipe for A Wayƒarer′s Fudge)
Variation: Most all of the bulk powders of the above ingredients can be purchased locally in grocery stores or at wholesale health food outlets. If necessary, check online for ingredients and used accordingly.
If a particular super food powder is not available, it′s absence from the MRP most likely will not do any harm. The list of ingredients above are those that I have found readily available. Coming soon to my next batch of MRP will be powdered mushrooms of which I have already found five varieties.
History: The purchase of powdered supper food began early in the year 2013 with about five specific types, which I would mix together in a shaker bottle, add almond milk, shake and drink. For several years, I was experimenting with different powder mixes to drink and often the drink was hard to swallow at best and sometimes even needing to be thrown out. I kept experimenting with different ways to get all of the supper food powders past my taste buds and into my stomach.
Before coming up with the name MRP, I had been using these powdered supper only as a meal replacement drink, in fact that was the name I used, MRD.
By March of 2016, I began in earnest to find and add more health to my super food drink by using additional types of super food.
In 2017, I began to add even more powders to my MRP, categorizing the powders into like color and food blends. I first create a greens powder which came to include alfalfa, barley grass, chlorella, kale, kelp, matcha tea, spinach, spirulina, and wheat grass, which varies according to availability of the specific greens powder. I also made a pink powder which includes gogi berry powder and pomegranate powder.
Later, when shopping for super food powders, I came across the Om brand of Mushroom powders and purchase all six varieties to mix together as a mushroom powder blend.
Then by 2018, I created a blues powder with acai, blueberry and maqui berry powders. The most recent addition to the MRP is a fiber blend from acacia gum powder, apple fiber and green banana flour which help increase my prebiotics intake.
It has long been my endeavor to purchase only organic ingredients to use in my MRP.

New Ingredient makes the MRD Hard to Swallow
Then, in March of 2018, I came up with the idea of including in the drink mix, all the powdered capsuled supplements that I have long been taking by swallowing with water. This solved the long standing problem of always having to remember to to take my supplement each day, because now, they are in my morning meal replacement drink. So, I took all of my capsuled supplements, opened the capsules and dumped the power into the MRD.
Even though I thought this would be a good idea, adding the supplement powder to the MRD resulting in returning the drink to the harder to swallow condition. What was I to do, methought? When working on my website, updating this page of my Living Food Recipes, I realized that there already is a recipe that could use the MRD powder. That recipe was A Wayƒarer′s Fudge and instead of using the powdered milk and hot chocolate mix that had been previously used, I could now use the MRD. In fact, this worked so well, that I subsequently changed the name from Meal Replacement Drink to Meal Replacement Powder.

Some time after I began to create the Meal Replacement Powder, I saw that I had too many different containers of supper foods, many only one third or one half full. Too, I saw that I had already purchased a package of Greens Powder mix, pre-mixed by the manufacturer and this lead me to begin to mix other like color super foods.
The first mix I was to make was the Blues Powder Mix which included the first three of the following. Later, I added the elderberry
8 oz. pkg acai berry pwd
8 oz. pkg blueberry pwd
8 oz. pkg maqui berry pwd
4 oz. pkg elderberry pwd

See greens powder mil

During January 2019, I began examine my nutritional supplements in order to determine which ones will be added to my newest batch of MRP. A year later, with the outbreak of COVID19, I reexamine this mixture of powder for a more potent batch of immune supplements which will take me through much of this year, 2020.
This powder mix from supplement capsules will be called my primary Supplement Powder Mix (SPMA) and the basic ingredients will include at least the following amount per serving:
Grapefruit Seed Extract (1 each 250mg),
Grape Seed Extract (3 each 100 mg at 95%),
Plant Digestive Enzymes (2 each 100 mg),
Raspberry Keytones (1 each 100 mg) and
Wellness Formula Immune Health (4 each).

However, for my specific health needs, I have also added a secondary Supplement Powder Mix with several more supplements including the following amounts per serving:
Bilberry (1 each 100 mg at 36%),
CoQ10 (1 each 250 mg),
Citrus Bioflavonoids (1 each 1400 mg),
Curcumin (1 each 500 mg at 95%),
Echinacea and Goldenseal (1 each 200/200 mg)
Glutathione (1 each at 250 mg)
Magnesium chelate (1 each at 100 mg)

A Wayƒarer′s Mung Bean Salad  (c. 2014 - date) Go Down Go Up
Ingredients: garlic (fresh, minced), kale (fresh, chopped), mung beans (dried sprouted, re-hydrated), olive oil (extra virgin), onion (green, fresh, chopped), onion (yellow, fresh, chopped), parsley (fresh, chopped), radishes (fresh, chopped), red bell pepper (fresh, chopped), spinach (fresh, chopped), TWS mix, vinegar (balsamic).
1 cup mung bean
½ cup green onion
½ cup kale
¼ cup parsley
¼ cup radishes
½ cup red bell pepper
1 cup spinach
½ cup yellow onions
2 tbsp garlic
½ cup olive oil
½ cup vinegar
¼ cup spice mix
Yield:   Four or five servings.
Preparation:   Place the sprouted mung beans in water to re-hydrate. Keep in the refrigerator overnight. When they are soft when chewed, drain and store in the refrigerator.
There may be many other dried sprouted beans or grains that could be used instead of mung beans. Re-hydrating any other dried sprouted beans or grains should be done until they are soft and chewable, drain and allow to cool in the refrigerator.
Directions:   Chop all the vegetables and mix together in a large mixing bowl. Add the mung beans and mix. Pour the oil and then the vinegar mixture over the ingredients, stir thoroughly and chill for a couple hours. Add the spices to taste, serve and enjoy.
Variation:   Substitute the following as desired:
Add 1/4 cup of chopped fresh basil.
You may want to add more olive oil and-or balsamic vinegar.
Add some fresh grated Parmesan cheese on the top before you serve it.
My sister Elise adds sliced black olives and chopped green apples.
History: The original recipe was developed by the wayƒarer during his tour in the fall of 2014 when he was trying to tweak his recipes for his Living Food diet.
He has tried this recipe only with the dried sprouted mung beans because an one half cup serving has twenty grams of protein and it is relatively easy to re-hydrate to a point to be soft. However, he believes this recipe will work with just about any type of dried sprouted bean as long as it has been soaked long enough to make it easily eatable.

A Wayƒarer′s Nopales Soup  (c. 2016 - ) Go Down Go Up
Ingredients:  cilantro (fresh chopped), garlic (fresh minced), hot sauce (Chulula), nopales (fresh diced), olive oil (extra virgin), onions (green, fresh chopped), onions (yellow, fresh chopped), parsley (fresh chopped), tomatoes (sun dried, chopped) TWJ spice mix, and water (alkaline, spring).
4 cups water
¼ cup olive oil
¼ cup spice mix
¼ cup cilantro
¼ cup garlic
½ cup green onions
½ cup nopales
½ cup parsley
¼ sun dried tomatoes
½ cup yellow onions
hot sauce-to taste
Cooking Directions:  In the cooking pot, pour in the water, olive oil and bring to just before boiling. Add vegetables (except green onions) to the cook pot and bring to a boil.
Reduce heat and simmer until the vegetables are almost soft; stir in the spice mix and continue to simmer for five or ten minutes more.
Serve in a bowl and on the top, sprinkle green onions and a sprig of parsley. Add hot sauce to taste and enjoy.
Yield:  Four servings. Very Low Fat, low salt (less than 100 mg), no sugar.
Variation:  Substitute the following as desired:
Serve soup with a salad and or bread.
If the soup becomes too thick, add water to thin.
History:  The original recipe was developed by the wayƒarer when he was wintering in Texas and he wanted to cook some soup that would help him get over the head cold he had. These ingredients are what he picked up from the d-mart grocery department.
Later, he removed the Parmesan cheese and vegetable broth from the recipe, because both were loaded with white salt.

A Wayƒarer′s Repast ™  (c. 2013 - date) Go Down Go Up
Repast Ingredients:  Atlantic salmon (8 ounce foil pack), bell pepper (red), brown rice (germinated), garlic (fresh), ginger root (fresh), onion (fresh), seaweed (dried and diced from Maine coast), spouted quinoa, water (alkaline spring), turmeric root (fresh), TWS spice mix.
Additionally, two fresh green leafy vegetables should be chosen from the next list to chop and include in the Repast. Leafy greens include: collard greens, kale, mustard greens, green chard, rainbow chard, red chard, spinach, and turnip greens.
¼ cup brown rice
¼ cup of quinoa
2 tbsp garlic
2 tbsp turmeric
2 tbsp ginger root
½ cup bell pepper
½ cup onion
2 tbsp spice mix
¼ cup seaweed
2 cup leafy greens
4 cups water
1 pack salmon
Preparation Directions:   Wash the vegetables, drain, then chop the leafy greens including the stalks into small pieces. Chop the bell pepper and onions, then mince the garlic, ginger and turmeric, after which, set aside. Rinse and drain the sprouted grains.
During the last two years, 2020 and 2019, I have been not adding the lentils nor mung beans because both are legumes and the research I have done leads me to understand that all legumes have antinutrients contained within them. Too, even sprouting the legumes does not remove all of these negative aspects of this food and it still causes an inflammatory action inside of the human body. So, because I personally am still trying to avoid all inflammation so as to loose weight and get healthier, I choose to not use these legumes any more.
Repast Directions:  Add water and grains to cook pot and bring to boil. Reduce heat and simmer until the grains are almost soft (about ten minutes).
Add onion, garlic, ginger, leafy greens, pepper, seaweed, spice mix, turmeric. Bring to a boil, lower temperature to a simmer and cook until desired softness (two to five minutes). Turn off heat, cover and allow to cool for a couple minutes.
The salmon can also be added prior to the last boil and cooked with the vegetables or, it can be placed atop the Repast once on the plate.
Drain excess liquid into a cup which I always enjoy as a cup of hot. Serve the Repast on a place and cover with the sublime sauce and enjoy.
Sublime Sauce Ingredients:  avocado (fresh), garlic (fresh), kelp (dried, finely chopped), lime (fresh juiced), olive oil (extra virgin), cheese (graded Parmesan), water (alkaline spring), TWS mix.
1 avocado
½ cup olive oil
2 tbsp garlic
2 tbsp kelp
2 limes
¼ cup cheese
2 tbsp spice mix
¼ cup water
Sauce Directions:  Do not cook. Juice limes into pot, add most of olive oil and half the water. Fine chop avocado and garlic, add them to pot and mixing. Add the cheese, kelp and spice mix and continue to stir the ingredients until mix becomes a lumpy liquid which you can pour. Add more water or oil as needed.
Yield:  One or two meals
Variation to Repast, Sublime Sauce: Substitute the following as desired:
Add sun dried tomatoes in the final minutes.
Replace olive oil with coconut oil.
Instead of adding salmon to the Repast, heat a foil package salmon steak in a separate pan or above in an inverted lid.
Chop up enough fresh kale, to make two cups of chopped. Add to the Repast when adding the garlic, onions and etc. Instead of fresh kale, use green chard, rainbow chard, mustard greens, or any other leafy greens.
Add a 1/4 cup of coconut oil to the Repast when adding the garlic, onions and etc.
Instead of water, use (low or no salt) bone broth.
History:   Formally The Wayƒarer′s Rice, the original recipe began during Episode One, by cooking brown rice and adding spices. He then tried adding other foodstuff to vary the taste and the olive oil never lasted long because it tastes so good. Adding additional grains helped to change the taste too and the recipe has changed often over the years but the main ingredients of rice, spice, onion and garlic has always been the mainstay.
The above sauce is a new addition to the meal, developed in his mind one evening while eating his Repast. He has used soy sauce, hot sauce, mustard and so many other sauces he doesn′t remember them all, then one evening he asked himself, "What would make a good sauce?" He thought about each of the ingredients, that had the food that he not only likes but really enjoys to eat. The next time he was at the g-mart, he purchased the avocados and limes, came back to where he was overnighting and began preparing his meal. The food was sublime.
This is not a side dish but a hearty main course. Skip the pistachio pudding and have a berry bowl for desert.

A Wayƒarer′s Root Salad  (c. 2014 - date) Go Down Go Up
Ingredients:  beet (fresh), carrots (fresh), garlic (fresh), ginger root (fresh), jicama (fresh), onion (yellow, fresh), parsnip (fresh), radish (fresh), rutabaga (fresh), turnip (fresh), yam (orange inside, fresh), yucca (fresh), olive oil (extra virgin), vinegar (balsamic), turmeric root (fresh), TWS spice mix.
¼ cup beet
¼ cup carrots
¼ cup garlic
¼ cup ginger root
¼ cup jicama
¼ cup onion
¼ cup parsnip
¼ cup radishes
¼ cup rutabaga
¼ cup turnip
¼ cup yam
¼ cup yucca
½ cup olive oil
½ cup vinegar
1 tbsp turmeric
¼ cup TWS
Yield:  About four one cup servings.
Directions:   Choose fresh vegetable. Chop all vegetables very fine into a large bowl, mix well, add oil and vinegar. Refrigerate prior to serving.
Variation:   Any other root can be added to this salad.
History:  During the winter of 2014, when researching nutrition and finding out that unsprouted grains, legumes, nuts and seeds all have anti-nutrients which not only block nutrition but also cause other health problems, the wayfarer decides to begin creating recipes using foods which do not have the anti-nutrients. His first recipe is with a variety of roots.
Benefits:  Root vegetables were chosen for this recipe because by growing underground they absorb a great amount of nutrients from the soil. Most have high concentrations of antioxidants, iron and vitamins A, B and C.
Roots are full of slow burning carbohydrates and fiber which make you feel full, regulate your blood sugar, and help cleanse your digestive system. Roots also have low calories and can help loose weight.
There are more than 50 types of root vegetables, which include: arrowhead, arrowroot, beets, black cumin, bulrush, carrots, celery root, dandelion, diakon (white radish), garlic, ginseng, ginger root, horseradish, Jerusalem artichokes, jicama, kohlrabi, konjac, lotus root, maca, mashua, onion, parsley root, parsnip, radishes, rutabagas, shallot, sweet potato, taro, turmeric, turnip, yam, yucca (cassava), water chestnut.

A Wayƒarer′s Spice Covered Salmon (c. 2013 - date) Go Down Go Up
Spice Covered Salmon
This recipe creates a very simple meal for two, which has a salmon steak encrusted with spices, oven baked in a dry heat, then served sitting atop a bed of fresh balsamic spinach salad.
Ingredients:  coconut flour, garlic (fresh, chopped), olive oil (extra virgin), parsley (fresh, chopped), rosemary (fresh, chopped), salmon fillets (6 oz each), thyme (fresh, chopped), yellow mustard, and TWJ spice mix.
2 salmon fillets
2 tbsp coconut flour
1 tbsp parsley
1 tbsp rosemary
1 tbsp thyme
1 tbsp garlic
2 tbsp olive oil
1 tbsp yellow mustard
1 tbsp TWS
Directions:  Preheat over to 450 degrees.
Place salmon fillets on a foil lined baking sheet.
Mix the olive oil and mustard and rub into the salmon.
In a bowl, mix the coconut flour, parsley, rosemary, thyme and garlic.
Spoon the mixture onto the salmon and then pat the mixture into the salmon.
Place the encrusted salmon in the oven until cooked to taste.
Rare: 10 min.; Med-rare: 11 m.; Medium: 12 m.; Med-well: 13-14 m.; Well: 15 m.
While the salmon is cooking prepare the salad using a mixing bowl.
Add the salad ingredients in a bowl, add the oil and vinegar and mix thoroughly.
Serve the salad on the serving plates.
When the salmon is cooked, place the meat on top of the salad and enjoy.
Yield:  Two servings. Very Low Salt, about 100 mg), no sugar.
Variation:  Serve a soup on the side.
Prepare a spinach balsamic salad.
History:  The original recipe was developed by the wayƒarer wanting a healthy meal while he was wintering in Washington state during the last year he was there.
The spices in this recipe are chosen for both taste and nutritional value.

A Wayƒarer′s Salmon Loaf Bake (c. 2019 - date) Go Down Go Up
Salmon Loaf Bake
This recipe creates a very simple meal for two, which has salmon combined with almond milk, flax eggs, flour, garlic, lemon, onions, parsley, spice and oven baked in a dry heat, then served along side a fresh balsamic spinach salad.
Ingredients:  almond milk, almond flour, coconut flour, flax eggs, garlic (fresh, chopped), lemon juice (fresh squeezed), olive oil (extra virgin), onions (yellow, diced), parsley (fresh, chopped), rosemary (fresh, chopped), salmon fillets (2 - 8 oz each) or can salmon (16 oz), thyme (fresh, chopped) and TWJ spice mix.
16 ounces salmon
1/2 cup almond flour
1/2 cup coconut flour
1/4 cup almond milk
2 flax eggs
1 tbsp garlic
1 tbsp lemon juice
1/4 cup onions
1/4 cup parsley
1 tbsp rosemary
1 tbsp thyme
1 tbsp TWS
Salad Ingredients:  baby spinach, balsamic vinegar, olive oil (extra virgin), parsley (sprig), tomatoes (sun dried, chopped), and yellow onion (sliced thin).
2 cup baby spinach
¼ cup balsamic vinegar
¼ cup olive oil
¼ cup dried tomatoes
¼ cup onion
Directions:  Preheat over to 350 degrees.
Canned: Drain salmon, reserve 1/4 cup of liquid.
Fresh: Bake the salmon in the oven for 12 minutes, remove, allow to cool and then remove all bones and skin from the meat
Combine salmon meat, almond flour, almond milk, coconut flour flax eggs, parsley, garlic, lemon juice, onions, rosemary, and spice mix
Place the mixture into a well oiled loaf pan (8 1/2 X 4 1/2 X 2 1/2)
Use the remaining olive oil and rub into outer surface of the loaf.
Bake for 45 minutes.
Garnish with sliced lemon and parsley sprigs.
While the salmon is cooking prepare a spinach salad using a mixing bowl.
Yield:  Fresh Salmon: Two-three servings. Very Low Salt, about 100 mg), no sugar.
Canned Salmon: Two-three servings. Amount of salt depending on can.
Variation:  Serve a soup on the side.
For your salad, try other salad greens: arugala, romaine, spring mix.
History:  This recipe was developed by the wayƒarer wanting a variation from the spice covered salmon.
The spices in this recipe are chosen for both taste and nutritional value.

A Wayƒarer′s Spice Mix ™  (c. 2013 - date) Go Down Go Up
Ingredients:  basil (leaf), black pepper (ground), cayenne (ground), cilantro (leaf coriander), celery seed, cumin (ground), garlic (granulated), ginger (ground), lemon oil, mustard (ground), onion (flakes or granulated), oregano (leaf), parsley (leaf), rosemary (leaf), sage (ground), seaweed (flakes), thyme (leaf).
(1978) 2 tbsp black pepper
(1990) 2 tbsp basil
(2013) 1 tbsp cilantro
(1978) 2 tbsp cayenne
(1991) 2 tbsp celery seed
(2015) 1 tbsp turmeric
(1978) 3 tbsp garlic
(1993) 1 tbsp mustard
(2017) 1 tbsp lemon oil
(1978) 3 tbsp parsley
(1995) 1 tbsp oregano
(2018) 1 tbsp ginger
(1979) 2 tbsp cumin
(1997) 1 tbsp sage
(1980) 2 tbsp onion
(1997) 1 tbsp rosemary
(1980) 2 tbsp seaweed
(1997) 1 tbsp thyme
Yield:  About a cup and a half.
Directions:  Choose fresh spices if available, dry and chop. The spices are best finely chopped or course ground. Mix the dried spices in a large bowl. Store in a shaker bottle. Refrigerate for longer shelf life.
Variation: For a spicier mix, add an additional tablespoon of cayenne pepper or a half teaspoon of habanero pepper.
You can never add too much parsley.
History: The Wayƒarer has always enjoyed adding spices when he cooks and on the AT in the year 1978 is when he first began making this spice mix, it included black pepper, cayenne pepper, garlic and parsley. That was the original recipe, but it did not take long for him to add another spices to his mix, in 1979, he added cumin.
Although the Wayƒarer loves fresh onions, and when available, he cuts them into his meals, but since becoming part of his spice mix, having fresh onions does not change the spice mix. This is also true with seaweed flakes both which joined the mix in 1980.
Then, after the AT, those in the first column remained the basic blend for many years. In 1990 basil went into the mix. Throughout the 1990′s, he added others including celery seed, mustard, and the Italian spices: oregano, sage, rosemary, and thyme.
By the turn of the millennia, the Wayƒarer′s Spice Mix had come to include all of those seen in the first two columns. Then, in 2013, cilantro was added and finally lemon oil which was added with a new batch in 2017.
In 2015, when researching for something that would help allay arthritis pain, he learned that turmeric was the spice to help take away such pain and it too was added to his spice mix but turmeric was removed from the mix when he discovered fresh turmeric and began using it fresh in his food. However, he later began adding curcumin extract which comes from turmeric.
The Wayƒarer′s Spice Mix is a perfect all round no-salt spice mix which can be added to any food, any meal, any time to improve the flavor and it never gets old.

A Wayƒarer′s Spinach Balsamic Salad (c. 2013 - date) Go Down Go Up
Spinach Balsamic Salad
This recipe creates a very simple side dish, which, when combined very well with a salmon main dish.
Salad Ingredients:  baby spinach, balsamic vinegar, garlic (fine chopped), olive oil (extra virgin), parsley (sprig), tomatoes (sun dried, chopped), and yellow onion (sliced thin).
2 cup baby spinach
¼ cup balsamic vinegar
¼ cup olive oil
¼ cup dried tomatoes
¼ cup onion
1 tbsp garlic
Directions:  In a mixing bowl, put all the ingredients and stir thoroughly.
Serve with a salmon meal or enjoy by itself.
Yield:  Two-three servings. Very Low Salt, no sugar.
Variation:  For your salad, try other salad greens: arugala, romaine, spring mix.
History:  This recipe was developed by the wayƒarer wanting a complement for the spice covered salmon.

Greens powder is a combination of marine algae (preferably Atlantic dulse, kelp), chlorella, wild spirulina and green vegetables including: alfalfa, barley grass, gum acacia, kale, spinach, wheat grass, and often more in many pre-mixed brands. I choose only those with organic ingredients.
Supplement powder mix is a combination of supplement powders removed from the capsules, mixed together and used to increase my nutritional intake. Due to their overall wellness benefits, my choice of the basic ingredients include extracts from: Grapefruit Seed, Grape Seed, Plant Enzymes, Raspberry Keytones and Wellness Formula. However, for my specific health needs, I have added powders from five more supplements including: Bilberry, Bromelain, CoQ10, Citrus Bioflavonoids, Curcumin.
The above list is a dynamic list which will change as my circumstances and needs change. YMWV.

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