Recipe list

Recipes – summary

These recipes are quick and easy. Most take less than thirty minutes to prepare. They use commonly available foods, herbs, and spices. They can even be cheap, if you shop around and buy local fruits and vegetables that are in season. You can scale up the recipe to prepare the meal for more people. No special equipment is required, except a knife, a cutting board, a potato peeler, a blender, a pot, a steamer basket, and a frying pan. 

My personal eating habits and recipes are paleo, but paleo does not suit everybody. Paleo recipes are marked O.

You may be better nourished with vegan recipes, especially if you have blood type A or AB. Specifically, instead of eating sautees and nuts or seeds, you may be better nourished by grains or cereals, such as oats, buckwheat, quinoa, brown rice, garbanzo beans (chickpeas), spelt, millet, amaranth, or kamut, and beans or legumes, such as adzuki beans, lentils, black beans, green beans, tofu, miso, peanuts, or other.  Certain recipes are intended for vegans. Vegan recipes are marked A.

This list of recipes is divided into the following categories:

With very few exceptions, these recipes apply these ideas:

For my own health and nourishment, I mostly prepare and eat:

  • 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 other,
  • steamed vegetables, such as broccoli, carrots, or sweet potatoes, with olive, flax, hempseed, coconut, or other healthy vegetable oil, with spices, such as rosemary, thyme, cayenne, or other,
  • eggs (omelettes), turkey or beef sautees with mushrooms, onions, salt, and spices, such as fenugreek, cumin (or oregano), coriander (cilantro), cayenne, and garlic,
  • nuts and seeds, such as almonds, walnuts, hemp seeds, chia seeds, and pumpkin seeds.

Required equipment and budget

Put your toaster and microwave 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 device to suspend vegetables, such as broccoli, carrots, or chopped sweet potatoes, or other root vegetables, over boiling water and avoid soaking the vegetables in the water. In this way, the vegetables retain more nutrients.

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 spagehetti and a food processor for pesto sauce, hummus, and others.

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, fish, fowl, 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, processed packaged foods, and pizza, but what about the price of ill health? 

Notation

The recipes are also marked for the blood type (A, B, O or AB), according to the ideas and methods of Drs. D’Adamo and Mozzi for blood type eating.

The notation after the recipe is as follows:
p = paleo, v = vegan; and o, a, b, ab = suitable for one or more blood types.

To be suitable for a blood type, the recipe includes only beneficial or neutral foods and excludes all foods to be avoided, according to blood type eating. In general, paleo recipes are suitable for blood types O and B, while vegan recipes are suitable for blood type A and AB. Some recipes are suitable for all blood types, such as smoothies with lemon, spinach, carrot, beet, and apple, steamed broccoli, and 

Herbs and spices

Included in these recipes is a liberal use of the following herbs & spices (adjust to your taste) – stevia (pure extract 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.

Soups, smoothies, and teas

Green smoothie
Fruit smoothie
A smoothie
B smoothie
O smoothie
Lemonade – sugar-free
Herbal tea
Sweet and sour apple cider
Coconut turmeric smoothie
Souper Food Soup (4yourtype)
Paleo vegetable soup (paleogrubs)
Red beet soup with horseradish
Borscht (Irena Macri)
Gazpacho (Irena Macri)
Gazpacho (Charlene Bollinger)
Miso soup (Is miso paleo?), Miso Soup recipe, abour miso
Coco milk (Wellness Mama)
Almond milk (herb-info.com)

17

Sweet and sour apple cider

Apple cider vinegar
Carbonated or flat water
Pure liquid stevia extract

Even a few drops of apple cider vinegar with water before bedtime can make some people sleep better. It has a sour taste and minerals, such as potassium. According to blood type eating, it is not suitable for blood type O, but I drink it by the teaspoon with smooties or in this fast, easy recipe. Buy the apple cider vinegar with the “mother”. This are the microbes that ate the sugar and produced the vinegar. It is not dangerous nor dirty, but find a reliable supplier of apple cider vinegar from organic apples.

 

A smoothie

Ingredients
lemon
spinach
carrot
cinnamon
stevia
hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds
water

Process
Wash spinach and add to blender.
Peel carrot and add to blender.
Quarter lemon. Cut out the flesh and add to blender.
Add a half teaspoon of ginger powder (or a third of a thumb of peeled, fresh ginger).
Add a teaspoon of stevia powder (or eight to ten drops of pure stevia extract).
Add a third to a half liter of water.

B smoothie

Ingredients
lemon
spinach
beet
banana
licorice (not stevia)
hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds
water

 

O smoothie

spinach
beet
lemon
ginger or clove
stevia
hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds
water

 

Miso soup

miso paste
onion
celery
sesame seeds

 

Coco milk

grated coconut (packaged)
water
stevia
Optionally add ginger, carob, cinnamon, or turmeric.

 

Grilled mushrooms with rice

This grilled mushroom with risotto makes a great side dish or a main course.This recipe makes a hearty lunch on a chilly autumn day.

Ingredients:

1 cup lentils, cooked, drained, rinsed
2 tsp. unsalted butter
1 garlic, minced
Salt and pepper, taste
1 onion, chopped
3/4 cup rice
10 mushrooms, grilled
1 cup vegetable stock
1 tbsp. fresh parsley, minced

Instructions:

Cook the rice according to the package directions for 20 minutes. Drain and rinse. In a medium saucepan, heat the butter. Add the onion and garlic and sauté for 3 minutes. Add the lentils and cook for 10 minutes. Add the remaining ingredients and cook for 10-15 minutes. Serve warm!

 

Hummus

A delicacy of the Middle East, hummus is cheap, has calcium and other minerals, and contains vegetable protein. It could be a main dish for vegans. You can dip vegetables, such as carrots, cucumber, or celery, in hummus, or put it on buckwheat or rice crackers. How to make hummus is an excellent nine-minute video with five variations.

Ingredients:

1-2 cloves garlic
2 Tbsp. tahini
3 Tbsp. fresh squeezed lemon juice
1 ½ cups chickpeas (1 can)
1 Tbsp olive oil
½ tsp. Cumin
¼ tsp. Pink salt, or more to taste
1-2 Tbsp. water (as needed, to thin it out)

Instructions:

Let the chickpeas soak overnight and become soft. Place chickpeas, tahini, lemon juice, olive oil, and garlic in a food processor and blend until very smooth and the preferred consistency, slowly adding water to dilute to taste. Optionally add other spices, such as cayenne, coriander, or cumin.

 

 

Four-ingredient, no-bake paleo fudge (HealthMeans)

 

Even at the end  of a meal of beef (paleo) or legumes (vegan), this recipe follows the idea of food combining. Use stevia to sweeten to taste.

Ingredients

1/2 cup nut or coconut butter
1/4 cup cocoa powder
1/4 cup melted coconut oil
2 drops stevia per portion (or to taste)

Instructions
Mix.
Pour into cubes in an ice tray.
Freeze.

 

 

Vegetables, salads, snacks, and sauces

Steamed broccoli (or carrots)
Mashed sweet potatoes
Fried sweet potatoes
Spicy, creamy spinach – Saak paneer
Beet, walnut, and kale salad (Dr. Blum)
Veggie paleo spaghettidetails (Mark Hyman)
Pesto sauce
Kale chips
Guacamole
Hummus
Steamed root vegetables with miso (South River Miso)
Sauces and condiments (Irena Macri)
Cilantro pesto 

12

Paleo main dishes – eggs, fish, fowl, and meat

Omelette with onion and spinach
Beef (or fish, chicken, or turkey) sauteed with mushroom and onion or spinach
Fried eggs with onions, parsley, and paprika – huevos rancheros
Boiled eggs with raw salt and rosemary
Sardine tartar – ceviche
Paleo pizza
Paleo cheese sauce (Irena Macri)
Paleo Pancakes (thespruceeats, without cream cheese)

8

Vegan main dishes – cereals, beans, and legumes

Oatmeal (or buckwheat) porridge with honey, ginger, clove, and stevia
Buckwheat crêpes (pancakes) with almond butter and stevia
Buckwheat noodles with spinach and paprika
Adzuki beans with stevia, ginger, and clove (o)
Quinoa with blackstrap molasses and ginger
Vegan burger (buckwheat, onion, mushroom, parsley)
Amaranth with onions, kale and horseradish
Lentils with carrots, spinach, and garlic (a)
Grilled mushrooms with rice and lentils
Red beet quinoa salad
Tofu with spinach and onion (a)
Vegan sushi

12

Desserts – sugar-, dairy-, and wheat-free

Sweet potato paleo brownies (Irena Macri)
Carob (or chocolate) chia pudding
Homemade chocolate (Irena Macri)
Coconut cookies (Erin Elizabeth)
Paleo blueberry banana muffins (Irena Macri)
Paleo avocado ice cream (thespruceeats)
Almond butter bars with dark chocolate (paleohacks)
Keto cookie recipes (paleohacks)
Gingerbread cookies – paleo and vegan (healinggourmet)
Chocolate truffles with coconut oil (Mark Hyman)
Raw chocolate (Indigo Herbs)
Healthy baking (Irena Macri)
Four-ingredient, no-bake paleo fudge
Chocolate coconut milk ice cream (Dr. Jockers)
Chocolate avocado mousse (Dr. Zielinski)
Chocolate coconut energy bars (Wellnessmama)
Coconut oil fudge (commonsensehome)

16

Green smoothie

Spinach (or other leafy green)
Beet 
Carrot
Apple
Lemon
Ginger
Stevia
Hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds
Ginger, cinnamon, or clove
Water

 

Fruit smoothie

Spinach (or other leafy green)
Banana
Apple
Pear
Lemon
Ginger, cinnamon, or clove
Stevia
Hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds
Water

 

Coconut turmeric smoothie

Banana
Mango
Coconut oil
Turmeric
Ginger
Cinnamon
Coconut milk
Walnuts, almonds, hemp seeds, flax seeds, pumpkin seeds, or chia seeds
Water

Herbal tea

Horsetail
Nettle
Dandelion
Peppermint
Stevia
Water

These herbs are nourishing. Nettle has magnesium and iron and strengthens the urinary system and the prostate. Horsetail has silica, which strengthens the bones. Dandelion has potassium, detoxifies, and strengthens the urinary system. Peppermint and stevia give it taste. This tea can have a diuretic effect.

 

Sweet and sour apple cider

Apple cider vinegar
Carbonated or flat water
Pure liquid stevia extract

Even a few drops of apple cider vinegar with water before bedtime can make some people sleep better. It has a sour taste and minerals, such as potassium. According to blood type eating, it is not suitable for blood type O, but I drink it by the teaspoon with smooties or in this fast, easy recipe. Buy the apple cider vinegar with the “mother”. This are the microbes that ate the sugar and produced the vinegar. It is not dangerous nor dirty, but find a reliable supplier of apple cider vinegar from organic apples.

 

A smoothie

Ingredients
lemon
spinach
carrot
cinnamon
stevia
hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds
water

Process
Wash spinach and add to blender.
Peel carrot and add to blender.
Quarter lemon. Cut out the flesh and add to blender.
Add a half teaspoon of ginger powder (or a third of a thumb of peeled, fresh ginger).
Add a teaspoon of stevia powder (or eight to ten drops of pure stevia extract).
Add a third to a half liter of water.

B smoothie

Ingredients
lemon
spinach
beet
banana
licorice (not stevia)
hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds
water

 

O smoothie

spinach
beet
lemon
ginger or clove
stevia
hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds
water

 

Miso soup

miso paste
onion
celery
sesame seeds

 

Coco milk

grated coconut (packaged)
water
stevia
Optionally add ginger, carob, cinnamon, or turmeric.

 

Grilled mushrooms with rice

This grilled mushroom with risotto makes a great side dish or a main course.This recipe makes a hearty lunch on a chilly autumn day.

Ingredients:

1 cup lentils, cooked, drained, rinsed
2 tsp. unsalted butter
1 garlic, minced
Salt and pepper, taste
1 onion, chopped
3/4 cup rice
10 mushrooms, grilled
1 cup vegetable stock
1 tbsp. fresh parsley, minced

Instructions:

Cook the rice according to the package directions for 20 minutes. Drain and rinse. In a medium saucepan, heat the butter. Add the onion and garlic and sauté for 3 minutes. Add the lentils and cook for 10 minutes. Add the remaining ingredients and cook for 10-15 minutes. Serve warm!

 

Hummus

A delicacy of the Middle East, hummus is cheap, has calcium and other minerals, and contains vegetable protein. It could be a main dish for vegans. You can dip vegetables, such as carrots, cucumber, or celery, in hummus, or put it on buckwheat or rice crackers. How to make hummus is an excellent nine-minute video with five variations.

Ingredients:

1-2 cloves garlic
2 Tbsp. tahini
3 Tbsp. fresh squeezed lemon juice
1 ½ cups chickpeas (1 can)
1 Tbsp olive oil
½ tsp. Cumin
¼ tsp. Pink salt, or more to taste
1-2 Tbsp. water (as needed, to thin it out)

Instructions:

Let the chickpeas soak overnight and become soft. Place chickpeas, tahini, lemon juice, olive oil, and garlic in a food processor and blend until very smooth and the preferred consistency, slowly adding water to dilute to taste. Optionally add other spices, such as cayenne, coriander, or cumin.

 

 

Four-ingredient, no-bake paleo fudge (HealthMeans)

 

Even at the end  of a meal of beef (paleo) or legumes (vegan), this recipe follows the idea of food combining. Use stevia to sweeten to taste.

Ingredients

1/2 cup nut or coconut butter
1/4 cup cocoa powder
1/4 cup melted coconut oil
2 drops stevia per portion (or to taste)

Instructions
Mix.
Pour into cubes in an ice tray.
Freeze.

 

 

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