4👑☸ Cattāri Ariya-saccaṃ 四聖諦
☯🦍 recipes
Recipes
Quick to prepare, highly nutritious, optimized for bodily health, not for culinary delight.
dumplings, potstickers
make super large batch, freeze most of it.
cooked from frozen, takes about 10min in pressure cooker with just a little water.
the wrappers: you can buy them at asian food markets. I use the dumpling wrappers rather than potstickers or wontons, which are thicker with the result you can’t stuff as much filling in them per dumpling.
making the filling:
the key is keeping it dry as much as possible. Green cabbage for example is pretty dry, napa cabbage after you wash it is really wet, hard to wrap wet fillings in dumpling.
1 green cabbage: depending on how large, cut into 4 or 8 quadrants so each run in the food processor it will fit.
1 large onion, (red, yellow, doesn’t matter)
garlic to taste
a chunk of ginger
very firm tofu, super firm tofu (dry, with very little water)
6 jump eggs scrambled fine enough so they’re easy to wrap
leave out eggs if you want this to be vegan
8 dry shitake mushrooms soaked overnight, or at least a few hours. Give them a good squeeze to get juice out before going into food processor
3 large carrots
optional: mung bean transparent noodles – tricky to food process – need to combine with mushroom or tofu so the blades will catch it, otherwise noodles are slimy and don’t chop small
toasted sesame oil
salt
black pepper
3 people working together, takes about 3 hours to make , freeze, clean up, makes probably about 4-6 meals worth for 3 people
most meals I make take about 10 min. in pressure cooker, so I like to throw in 4-6 dumplings into the mix to add gorilla variety nutrient diversification principle, in which case frozen batch can last months.
Tempeh and Suaerkraut sandwich (5 min)
two slices of rye bread
one slice of aged swiss cheese
Raw sauerkraut (fermented cabbage)
put everything into sandwich except sauerkraut, toast in toaster oven for a few minutes.
after toasting, add sauerkraut.
While eating, if you hold sandwich at sensible angle sauerkraut juice will drip out of the sandwich, instead of into the bread making it soggy.
vegan option
guacamole or avocado instead of swiss cheese.
French toast
2 eggs, 3 sprouted muligrain slices of bread, cinnamon, vanilla extract
sweetener: sugar mixed in to batter, or honey, or maple syrup
sticky rice heats body
sticky rice heats body. guan dong people folk wisdom, they use it in winter in bed their feet heat up, in summer sticky rice makes them too hot.
Gorilla Hummus protocol
Rather than eat the same chick pea hummus all the time, I like to diversify my nutritional portfolio, swap out the chick peas with other beans and legumes for different proteins and amino acids, and swa out the tahini with various nut butters as well.
You can use the bean hummus to make burritos, wraps, as a dip, or as a sauce for your brown rice, etc.
standard hummus
First, a basic hummus recipe to establish pattern/protocol.
1. Chickpeas (garbonzo beans): soak dry beans overnight, then pressure cook for 20min. Or use a can of precooked beans.
2. Tahini: In health food or grocery stores, you can find in nut butters section. Tahni is ground up sessame seed paste.
3. Garlic: 2 cloves, or more.
4. Lemon juice. about one lemon per cup of cooked beans
5. Ground cumin
6. Olive oil
7. salt: at last 1 tsp per cup of cooked beans.
8. add water if necessary to get creamy consistency
put all 8 items in food processor and about 1 minute should do it. A blender can work too, but harder to clean and extract.
gorilla bean hummus protocol
My optimizations to make it into a generalized bean paste hummus.
1. beans I've used to good effect, instead of garbonzo: black, pinto, kidney, adzuki, mung, lentil, navy. 1 cup dry bean soaked overnight in water becomes approximately 2 cups of bean volume.
1b. pressure cooker: throw out the soak water (or feed your garden with nutritious bean water), this supposedy reduces gas power of the beans. When pressure cooking, add just slightly more water than the height of the beans. You'll end up with just the right amount of water for use in the hummus if not too much escapes as steam, otherwise step 8 to add a little more water in. Pressure cook about 20 min. If you don’t have pressure cooker, cook as long as needed to get beans soft. Or buy canned precooked beans.
1c. right after pressure cooking 2 cooked cups of beans, I add 5 teaspoons of apple cider vinegar (have used other vinegars too), and this is to add acid to help digest the beans and results in less gas.
2. tahini, or any nut butter: peanut butter works great, so does almond, cashew
3. garlic: I put them in raw. hummus usually tastes good and fresh for about 5 days, and garlic is one of the noticable things to taste weird when it's not fresh anymore. I've tried maybe hummus without garlic on occasions when I needed to avoid bad breath.
4. lemon juice - or lime, or some combination of orange, lime, lemon, if the lemon is way too sour. I even experimented with some cranberry, organge, mango juice before just to see what happens.
5. ground cumin - usually I don't use and it still tastes fine
6. olive oil - usually I don't use, and prefer just to add more nut butter if you want to increase the creamy factor.
7. salt
8. water
bread: Raisin walnut banana and butter
1 stick of butter
1 tsp cinammon
1 cup walnuts
1 cup raisins
1 banana
3 cup flour
1 cup water (slightly less than 1, depending on how big banana is)
1/8 - 1/4 tsp salt
1/2 tablespoon yeast
heat water till warm - not too hot, warm enough to activate yeast. cold water makes it hard for yeast to activate and get much rise out of the bread.
I use a kitchenaid profession 5 mixer with dough hook to mix it.
The maximum capacity for this I can make 2 portions of the above recipe, so just double everything on there.
I pour it all into the bowl, except for the water, I leave about 25% of the water out to slowly add in to get right consistency.
I set a timer for 5 min, and that's usually enough time for everything to get mixed real well, but check it in cause there are some chunks of butter, you might need a few extra minutes.
baking
30-60 min. with oven set on preheat, between 50-100 degrees (analog oven, hard to tell exact temp.) Bread with lots of fat from oil or butter hard to rise with yeast, so this amount of time is to feed the yeast with heat and let it rise.
Once bread has risen to full height,
about 30min in oven at 350F should finish the job.
Total time to make:
a) about 15 min. to get bakeable dough
b) 90 min. to preheat and bake bread, setting timer for every 30m to check on it.
c) 10-15min to clean up, cut bread and freeze some of it.