Natural Meals In Minutes

by Rita Bingham

Can you cook grains in only 3 minutes?
Would you like to use stored foods
at every meal?
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

Wholesome Breakfasts!!!

Cracked Wheat Cereal

1 3/4 c. water

1 c. cracked wheat

For fluffy cracked wheat (or brown rice), crack 1/2 cup wheat at a time using a hand grain mill on coarse setting; blender; or a small seed or coffee mill. Each kernel should be cracked at least in thirds for fastest cooking times. In the process of getting all the kernels cracked, some are cracked so many times they become like coarse flour. Sift this out with a regular kitchen strainer (found in any kitchen supply center). The "Farina" you sift from the cracked wheat can be used to make "Cream of Wheat" or "Cream of Rice" cereals...like "Malt-O-Meal." See recipe below.

Place water and wheat or rice in heavy saucepan. Bring to a full boil; cover; turn off heat and let sit 15 minutes, or until water is absorbed. Serve hot with milk and honey. Serves 4.

28 calories, .2 grams fat, 6.5 grams carbohydrates, 8 grams fiber, 1 gram protein

Farina

2/3 c. farina (see recipe above)	3 1/4 c. hot water
1/4 c. dry milk powder (opt.)

Heat water to boiling. Gradually stir in combined farina and milk powder (if used). Cook 2 minutes, stirring occasionally. Remove from heat and cover. Let stand 2 minutes before serving.

122 calories, .5of one gram of fat, 25 grams carbohydrates, 1 grams fiber, 5 gram protein

Thermos Wheat Sprouts

2 c. 2-day wheat sprouts

4 c. boiling water

Put 2 c. boiling water into a 1 quart glass or metal-lined thermos to preheat for 5 minutes. Put wheat sprouts and remaining water into thermos; cap tightly, and let sit for at least 1 hour. This is best when made at night for a quick, easy breakfast. When left overnight, the kernels pop open and are very easy to chew.

118 calories, 1/2 gram fat, 22 grams carbohydrates, 4 grams fiber, 5 grams protein

Wheat and Nanas

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

To sprout wheat, see p. 82 of Natural Meals In Minutes.

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.