Quick & easy

Quick & easy

These recipes can be quick, easy, and inexpensive. They take less than thirty minutes to prepare, even for a family of four.  The ingredients are commonly available foods, herbs, and spices. They can even be cheap, if you shop around and buy local fruits and vegetables in season.

No special equipment is required, except a sharp knife, a cutting board, a potato peeler, a blender, a pot, a steamer basket, a frying pan, and a pressure cooker.

You can vary the ingredients and spices to prepare different dishes, using the same basic recipe. For example, at one meal, you could steam broccoli and then add hemp seed oil and rosemary. Ar the next meal, you could steam carrots and then add flaxseed oil and oregano. This is one recipe in this simple list – steamed vegetables.

These recipes strictly apply the following ideas:

The paleo recipes are:

  • smoothies, such as organic green or fruit smoothies, with spinach (or other green leafy vegetable), apple, carrot, beet, and lemon, or other fruits and vegetables, plus ginger (or clove) or cinnamon, pumpkin seeds (or hemp seeds, almonds, or walnuts), and stevia (natural sugar substitute), possibly plus whole food supplements or vitamins, such as chlorella, reishi or he shou wu, bee pollen or brewer’s yeast, ascorbic acid, niacin, or others,

  • steamed vegetables, such as broccoli, carrots, parsnips, or sweet potatoes, with olive, flax, hemp seed, coconut, or other healthy vegetable oil, and a bit of spice, such as rosemary, thyme, cayenne, ginger, or other, and

  • sautés (or omelettes with eggs), fried over low heat with coconut oil, first with mushrooms and onions, and then added liver, turkey or beef, plus salt while cooking and spices after you cut the heat, such as fenugreek, cumin (or oregano), coriander (cilantro), cayenne, and garlic.

The vegan recipes are:

  • oatmeal, buckwheat, millet, quinoa, boiled, plus a sliced banana, carob, cinnamon (or ginger or clove), and stevia,

  • rice, such as camargue or brown rice, boiled with carrots, green beans, onions, plus soy sprouts, soy sauce, and stevia leaf, with other grains or pseudo-grains possible substitutes for the rice, such as buckwheat, millet, quinoa, amaranth, or kamut,

  • beans, such as broad beans (fava beans, o), adzuki beans (o), red beans, green beans, black beans, or lentils, boiled with onions, tomatoes, garlic, and optionally with spices and stevia leaf.

The desserts are chocolate chia pudding and carob brownies. To make chocolate chia pudding, mix two tablespoons of chia seeds with one cup of water. Stir. Wait fifteen to twenty minutes until the chia seeds have absorbed the water. Then add a tablespoon of raw chocolate powder and ten to twenty drops of a pure stevia extract (more than ninety percent steviosides) or a tablespoon of powdered stevia leaf.

Required equipment and budget

You can put your toaster and microwave oven in boxes, and store them in the attic, basement, or garage, or else discard them.

Buy yourself a blender. Almost any blender will do. Some are small. Some are large. Some have plastic jugs. Some have glass jugs. Some have more powerful motors. Some have less powerful motors. Some are expensive. Some are cheap. Almost any blender will do.

Then buy yourself a steamer basket. This is a small foldable metal device to suspend vegetables in a pot of boiling water to cook the vegetables and avoid soaking them in the water. Steamed vegetables retain more nutrients than boiled vegetables. You can steam broccoli, cauliflower, carrots, beets, potatoes, sweet potatoes, or other starchy vegetables.

Buy yourself a plastic chemical-free, traditional frying pan, such as ceramic, steel, or cast iron.

These recipes require simple tools – merely a sharp knife, a sturdy potato peeler, a cutting board, a blender, a steamer basket, a pot, and a frying pan. Optionally, the only other tools are a spiralizer for the paleo spaghetti and a food processor for pesto sauce, hummus, and others.



If you use a pressurer cooker, you can cook rice and beans more quickly.

On a budget, these recipes are based on broccoli, cauliflower, carrots, spinach, beets, celery, cabbage, onions, parsley, kale, sweet potatoes, parsnips, turnips, cucumber, lemons, plums, apples, pears, bananas, eggs, liver, fish, beef, nuts, seeds, oils, grains, cereals, legumes, herbs, and spices. Unless you grow them yourself or barter for them, these foods may indeed cost more than soda, beer, breakfast cereals, cakes, potato chips, other processed packaged foods, and pizza, but what about the price of ill health? 






Herbs and spices

Included in these recipes is a liberal use of the following herbs & spices (adjust to your taste) – stevia (pure extract, dried leaf, or powdered leaf) for a sugar-free sweet taste, ginger, clove, cinnamon, parsley, coriander (cilantro), rosemary, thyme, fenugreek, cumin, curcuma, black pepper, peppermint, nettle, horsetail, dandelion, cayenne, horseradish, and garlic. If you do not like these spices or prefer others, then leave them out or substitute others. Local availability of spices varies. If you can, grow your own or buy high-qualiity organic spices from known suppliers.


Green smoothie
Steamed vegetables
Omelette (or sauté)
Rice with vegetables
Beans with vegetables
Chocolate pudding
Carob brownies


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