brown carrot

Bear with me guys, this one takes a bit longer to make!

Tempeh Hash

1 block tempeh, cut into bite size cubes
2 potatoes, but into bite size cubes
½ cup black beans
2 leafs of kale, deribbed and chopped
1 medium carrot, finely chopping
Soy Sauce
Garlic Powder
Onion Powder
Olive oil
Salt and Pepper


1) Preheat oven to 425. Toss potatoes in oil, salt and pepper to taste. Roast for 40 minutes or until JUST almost done. While potatoes are cooking, toss tempeh in enough soy sauce to your preference with the garlic and onion powders.
2) After potatoes come out of the oven, heat a skillet on the stove top over medium heat. Add tempeh and carrots. Cook until tempeh is browned and carrots are softer.
3) Add potatoes, black beans, and kale. Add 2 tablespoons of water. Cook until potatoes are soft enough to your liking and water is gone.


Optional: Add hot sauce to tempeh and carrots in step two.

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Chocolate Curry Buns - Black Butler

So, this is one of the most requested recipes, and also one that has taken me the most time to figure out.  If you’re looking for a quicker, more authentically Japanese curry bun, replace the curry roux and filling with a packet of instant curry and follow the instructions on a package.  This recipe is a “high class”, very British way of looking at the curry bun, with attention paid to how Sebastian cooked his in the show.  Notice the atypical additions of black pepper and red wine, frying the bun instead of baking, and, most importantly, the chocolate.  In short, his is simply one hell of a curry bun recipe.

Ingredients:

  • Curry roux:
  • 3 tbsp. butter
  • ⅓ cup flour
  • 2 tbsp.. garam masala
  • 1-2 tsp freshly ground black pepper (depending on how spicy you want it)
  • 1 tbs. tomato paste
  • 1 tbs. Worcestershire sauce
  • Dough:
  • 2 ½ cups all-purpose flour
  • 1 tsp. dry yeast
  • 2 tbsp. sugar
  • 1 tsp. salt
  • 1 tbsp. skim milk powder
  • ½ cup water
  • 1 egg
  • 2 tbsp. butter
  • Filling: 
  • 2 tbsp. oil
  • 1 small onion, sliced thin
  • 1 clove of garlic, minced
  • ½ pound beef chuck roast, cubed, or stew meat
  • ¼ cup red wine (substitute 1/8 cup balsamic vinegar and 1/8 cup all-natural grape juice if you can’t get wine)
  • 1 carrot
  • 1 medium pre-cooked yukon gold potato
  • 1 tbsp. apple puree or apple sauce
  • 1 cardamom pod
  • 1 whole star anise pod
  • 1 bay leaf
  • ⅓ cup peas (optional)
  • Half of a bar of dark chocolate

Instructions:

  1. First, we’re going to start with the roux. Melt the butter over medium low heat. 
  2. Add the flour and whisk the butter and flour together in the pan until the mixture turns a golden brown.
  3. Add the garam masala and black pepper and stir to combine, then add the tomato paste and Worcestershire sauce and combine. Continue to cook until it becomes thick and paste-like. Remove from heat and set aside until the meat and veggies are ready.
  4. Combine yeast, water, and sugar in a bowl. Let it sit for 5-10 minutes, until foamy.
  5. Add the rest of the dough ingredients and knead for 8-10 minutes.
  6. Cover with a dish towel and allow dough to rise in a warm place until doubled in size, about 1 to 1½ hours.  If it’s cool in the kitchen, I frequently turn on a stove top burner, and let the dough sit on the counter near it to help the rising process.
  7. Divide the dough into 8 equal portions. Let rest for 10 minutes (make sure not to let them dry out, cover them with a damp paper towel or two).
  8. Heat 1 tablespoon of oil in your pan.  Pat the beef down with a paper towel to remove any excess moisture, sprinkle some salt and pepper on the meat, and dust with a bit of flour.  Once the pan is hot, add your meat, cooking for about 6-7 minutes on each side, or until nice and brown.  Then, put the meat into a bowl and set aside.
  9. Heat oil in a pan, and saute onion and garlic.  While sauteing, grind the cardamom and anise.
  10. Add the browned beef, wine, water, carrots, potatoes, salt, apple puree, cardamom, anise, and bay leaf, and then bring to a boil over high heat. 
  11. Turn the heat down to medium low and simmer partially covered until the carrots are tender (about 45 minutes).
  12. Add in the curry roux that you set aside in step 3 and the chocolate, and stir until the roux and liquid in the pan combine and thicken into a nice curry sauce.  Set aside to cool, and don’t forget to remove the bay leaf.
  13. Dust your hands with flour!  Flatten the dough balls into a round disc, place a spoonful of filling in the middle, and wrap wrap the edges around the filling. Gently shape each dough ball into a bun.
  14. In a frying pan, heat about an inch of oil (vegetable, canola, or sunflower oil are preferred). Add the buns, however many will fit in your pan at a time. Fry them on medium/low until golden brown, turning over to cook each side.
  15. Let them cool, then present to the judges.  Or your friends.  Or just eat them yourself.

Nice big healthy lunch for the hubby and I before I have to go to work all night! Got my workout done and going to make a smoothie in a little bit to take to work with me and some fruit, veggies and hummus! I work in a restaurant so I need to be prepared with lots of healthy options so I’m not tempted by all the fried and fried food! 💪😍💕

Lunch from earlier. 🌱🍅🌶🍚 Brown rice, sautéed carrot, red onion, mushrooms, green beans, all sorts of peppers, and zucchini, served with fresh heirloom tomato. I sautéed them in a bit of water and seasoned them with thyme, paprika, and coconut sugar. Super tasty, filling, and healthy! 🙂 I feel so lucky that we are in Spain right now. Every day we eat fresh local fruit and veggies, and everything is so cheap at these fruterías! Perfect for us! 🙏🙏 We are just about to dig into some watermelon and cherries for dinner. 😋🍒🍉💯 Oh, and the weather can’t be beat either. 😉🌴

Hunter’s pie

When exploring the wilds of Tamriel, you will find a huge array of wonderful wildlife. Today’s recipe focuses more on game animals, and this delicious Hunter’s Pie will sate your appetite and is a great way to use the game you have caught. This recipe calls for venison, but you can also use rabbit, boar, slaughterfish, or whatever tickles your fancy. Hearty and filling, this pie will be a hit amongst hunting enthusiasts and those who appreciate their efforts.

You will need:
500g venison, cubed
6 potatoes, boiled and peeled
1 ½ brown onions, diced
2 carrots, chopped
3 tomatoes, diced
5 cloves garlic, diced
1 cup peas
1 apple, chopped
2 tbsp olive oil
¼ stick butter
2 sprigs rosemary
1 tbsp mixed dried herbs (basil, thyme, bay leaves, oregano)
1 cup red wine
1 cup stock of choice
½ cup heavy cream
1 tsp salt
1 tsp pepper

Method:
In a pan, heat the olive oil and start by frying the onions and garlic. Sauté until the onions have caramelised and the garlic has browned. Throw in the carrots, tomatoes, apple, and peas, and continue to sauté until the ingredients are well cooked but still firm. Place aside in a mixing bowl to cool.

In a deep pan, season the venison with herbs and salt, and cook on low heat. Add the red wine and stock and continue to simmer with the lid on until the liquid has reduced by half.

Preheat oven to 200C/392F.

Combine the venison, jus, and vegetables, and mix well. Spread evenly along the base of a pie dish.

In a food processor, blend together the salt, pepper, potatoes, butter and cream. Keep blending until the mash is smooth and free of lumps. Spread the mash evenly across the top of the vegetable and venison mix. Bake for 30 mins. Serve immediately.

I call this meal “trying to shove as many colors as possible into one bowl”

Steamed bok choy, purple cabbage, kale, rainbow carrots, brown rice, tofu, greens that are hidden below + coconut aminos, peanut sauce, ketchup, pepper, turmeric

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Shall we get the curry ball rolling? This is probably the least complex and taxing if you don’t bother with slaughtering your own pineapple. But it makes for excellent showmanship and theatrics. But I do not recommend serving your friends a generous pineapple each given their price at the moment. Watch out lobster, pineapple is coming in close second to usurp you as a luxury ingredient haha. The Boluo Gali Chaofan was likened to sweet and sour pork but I wasn’t able to ascertain if there was meat in it or not. Eh. Vegan, non-vegan, everyone is happy. The sweetness of the pineapple was a marvellous accompaniment and accentuated the curry spices, thus uplifting the whole dish. And ergo, a new flavour sensation was born!

Houjou Miyoko’s Boluo Gali Chaofan Recipe

3 cups day old rice, 3 tblsp soy sauce, 1 tblsp sriracha, 2 tblsp curry powder (is this cheating? You could always dry roast a select type of spice then grind it), 1 tsp brown sugar, 2 carrots, 3 garlic, 2 eggs, curry leaves, spring onion, 2 onions, 1 red chili, 1 ginger, 1 red capsicum, 1 pineapple, coriander

Preheat oven to 180C. Cut off the leaves of the pineapple as close as you can to the top. Slice pineapple in half and make a crossed intersection. Spoon/cut out the pineapple innards. Dice into small cubes. Yes, this part drove me crazy. Retain juice.

Dice red capsicum, carrot, onions and spring onion uniformly.

Heat oil in a wok, stir fry vegetable until fragrant. remove.

Add pineapple, and fry until caramelised. 

Return the vegetables to the wok along with garlic, sliced chilli and stir fry for 1 minute. Add 2 tblsp pineapple juice, 2 tblsp curry powder, 1 tsp brown sugar and mix.

Add the rice and stir fry to break up clumps and until it melds with the vegetables.

Crack two eggs and mix until incorporated (I have to say, I’m sad they rob the rice of its photogenic sheen), working quickly. Season

Smear salt along the fruit of the pineapple that will be in contact of the rice before spooning it in. Now, I realise that it’s supposed to be cupped by the other part. Theoretically. In a practical sense, that would mean that you would have to hollow the other half of the pineapple. Okay, I’m not that masochistic, I made a lid out of baking paper. Heh, I’m a thinker. Bake for 10-15 minutes. I think it’s supposed to infuse it with a pineapply essence.

Serve on a plate with the leaves. Note that presentation wise, well, it’s horrific AHAHA. My mum has a weird thing with plants. If it’s got a root it’s going into the garden. So she screeched, NOOOO, Don’t cut too much of it away, I WANT tO PLANT IT. But hey, I don’t thrive off improvisation for no reason. So yeah, the reason why you cut it off as close as you can to the base? You can make the rice portion more circular so that it looks prettier.

Still tastes incredible however haha. Despite it’s drunken, lopsided appearance. Enjoy!

Vegan Veggie Sushi 🌱🥒🥕🍣

Nori sheet
Brown sushi rice
Beets
Cucumber 🥒
Carrots 🥕
Avocado 🥑

BROWN SUSHI RICE
½ cup brown rice 🍚
1 cup water
1 tbsp rice vinegar
¼ tsp coconut sugar (or any sweetener)
½ + ¼ tsp salt
Start by bringing the rice, water and ½ tsp salt to a boil. Once boiling reduce heat, cover and let simmer for about 40 minutes or until rice is soft and has fully absorbed all of the water. Once done, transfer to a bowl to cool. During this time occasionally fluff the rice so that any trapped steam can escape. While the rice is cooling, in a small bowl whisk together rice vinegar, sugar and salt until salt and sugar has fully dissolved. Once the rice has cooled to about room temperature drizzle the rice vinegar over the top and toss/fluff the rice until the rice is evenly seasoned.

detailed vegan nutrient list (every nutrient necessary for humans to thrive)

i’ve been recieving a lot of requests to make my vegan nutrition list rebloggable, so here’s an amazing reference list of plant based nutrition (also available on my vegan nutrition page: http://vegan-hippie.tk/vegannutrition)


VITAMIN A/BETA-CAROTENE – açaí, alfalfa sprouts, apricots, avocados, bananas, broccoli, cabbage, cacao/chocolate, cantaloupe, carrots, cayenne pepper, celery, cherries, chlorella, garlic, grapefruit, green vegetables (leafy), green peppers, honeydew, kale, kelp, lucuma powder, mango, nori, oranges, papaya, parsley, peas, persimmons, pineapple, prunes, pumpkin, spinach, spirulina, sprouts (all), sweet potato, tomato, watermelon, wheat, winter squash, wheatgrass, yams, yellow fruits, yellow squash and yellow vegetables
VITAMIN B-1/THIAMINE – açaí, alfalfa sprouts, almonds, avocados, barley, beans, broccoli, cacao/chocolate, chlorella, dates, figs, garlic, grains (all), greens (all), kelp, lentils, nutritional yeast, onions, parsley, peas, pecans, prunes, raisins, seeds (all), soy, spirulina, sprouts (all), vegetables (all), wheatgrass, wild rice and yams
VITAMIN B-2/RIBOFLAVIN – alfalfa sprouts, apples, apricots, asparagus, avocados, bananas, beans, black currants, broccoli, cacao/chocolate, cashews, cherries, chlorella, dates, figs, garlic, grains (all), green vegetables (leafy), kelp, mushrooms, nutritional yeast, nuts, okra, onions, parsley, pineapple, prunes, seeds (all), soy, spirulina, sprouts (all), watercress, watermelon, wheatgrass and wild rice
VITAMIN B-3/NIACIN – alfalfa sprouts, almonds, apricots, asparagus, avocados, bananas, cacao/chocolate, cantaloupe, chlorella, corn, dates, figs, garlic, grains (all), green vegetables (leafy), kelp, lucuma powder, mushrooms, nutritional yeast, nuts, onions, parsley, peas, plums, potato, prunes, raspberries, rice (brown/wild), seeds (all), squash, soy, spirulina, sprouts (all), strawberries, tomato, tempeh, watermelon and wheatgrass
VITAMIN B-5/PANTOTHENIC ACID (destroyed by heat) – alfalfa sprouts, almonds, asparagus, avocados, beans, broccoli, cabbage, cacao/chocolate, carrots, cauliflower, chlorella, corn, flax (oil/seeds), grains (all), green vegetables, legumes, mushrooms (shiitake), nutritional yeast, nuts, oats, onions, oranges, papaya, peas, pineapple, potato, seeds (all), soy, spirulina, sprouts (all), tomato, walnuts, watermelon, wheatgerm, wheatgrass and yams
VITAMIN B-6/PYRIDOXINE (destroyed by heat) – alfalfa sprouts, apples, asparagus, avocados, bananas, barley, beans, beets, bell peppers, blueberries, buckwheat, cabbage, cantaloupe, carrots, chlorella, corn, flax (oil/seeds), grains (all), grapes, green vegetables (leafy), lemon, mango, mushrooms, nutritional yeast, nuts, onions, oranges, peas, plum, prunes, raisins, squash, soy, spirulina, sprouts (all), sweet potato, tomato, watermelon, wheatbran, wheatgerm, wheatgrass and yams
B-12/CYANOCOBALAMIN (destroyed by heat) – barley, beans, chlorella, dulse, grains (all), grapes (concord), kelp, mustard greens, nori, nuts, plums, prunes, sauerkraut (unpasteurized), seeds (all), soy, spirulina, sprouts (all), wheatgerm and wheatgrass and EAT LOTS OF UNWASHED (i.e., some soil intact) ORGANIC FRUITS AND VEGETABLES. You can also add Red Star nutritional yeast to your meals.
B-15/PANGAMIC ACID (destroyed by heat) – almonds, apricot seeds, brown rice, cabbage, chlorella, grains (all), juniper berries, nutritional yeast, nuts, pumpkin seeds, sesame seeds (all), sprouts (all), sunflower seeds, unwashed vegetables and wheatgrass
B-17/AMYGDALIN/LAETRILE (destroyed by heat) – almonds, apple seeds, apricot kernels, barley, blackberries, brown rice, buckwheat, cherry seeds, chia seeds, celery, chlorella, cranberries, elderberries, flax (oil/seeds), garlic, grains (all), macadamia, millet, mung beans, nectarine seeds, oats, peach seeds, pear seeds, plum seeds, raspberries, rye, sesame seeds, sprouts (all), strawberries and wheatgrass
BIOTIN (B Complex) – alfalfa sprouts, almonds, bananas, beans, brown rice, chlorella, corn, fruits (all), grains (all), green vegetables (leafy), grapes, nutritional yeast, nuts, okra, peanuts, raisins, seeds (all), soy, spirulina, strawberries, wheatgerm and wheatgrass
CHOLINE (B Complex) – avocados, beans, bean sprouts, cabbage, cauliflower, chlorella, corn, fruits (all), grains (all), green beans, green vegetables (leafy), hemp (milk/oil/powder/seeds), lentils, nutritional yeast, nuts, peanuts, peas, seeds (all), soy, spinach, wheat, wheatgerm and wheatgrass
FOLIC ACID (B Complex) (destroyed by heat) – alfalfa sprouts, apricots, asparagus, avocados, beans, beet greens, broccoli, buckwheat sprouts, cantaloupe, cauliflower, chlorella, citrus fruits, cucumber, grains (all), grapes, green vegetables (leafy), kelp, oranges, papaya, peas, pecans, plums, prunes, raisins, rye, soy, spinach, spirulina, sprouts (all), sunflower seeds, sweet potato, walnuts, wheatgerm and wheatgrass
INOSITOL (B Complex) – alfalfa sprouts, almonds, artichokes, barley, beans, beets, blackberries, Brussels sprouts, cabbage, cantaloupe, chlorella, corn, fruit (all), garlic, grains (all), hemp (milk/oil/powder/seeds), lima beans, nutritional yeast, nuts, oatmeal, oats, onions, oranges, peanuts, peas, raisins, spirulina, sunflower seeds, vegetables (all), wheatgerm and wheatgrass
PABA/PARA-AMINOBENZOIC ACID (B Complex) – beans, brown rice, chlorella, grains (all), green vegetables (leafy), molasses (unrefined), mushrooms, nutritional yeast, spinach, wheatbran, wheatgerm and wheatgrass
VITAMIN C/ASCORBIC ACID (destroyed by heat) – alfalfa sprouts, apples, asparagus, beets, berries (all), broccoli, cabbage, cacao/chocolate, cantaloupe, cauliflower, celery, cherries, chlorella, citrus fruits, cucumber, garlic, grapefruit, green vegetables (leafy), green peppers, guava, honeydew, kale, kelp, kidney beans, kiwi, kumquats, lemon, lime, lucuma powder, lychee, mango, onions, oranges, papaya, parsley, peas, persimmons, pineapple, potato, radish, raspberries, spinach, spirulina, sprouts (all), strawberries, sweet potato, tomato, watercress, watermelon, wheatgrass and yams
VITAMIN D/CALCIFEROL – alfalfa sprouts, avocados, basil, carrots, chlorella, fenugreek (powder/seeds), garlic, green vegetables (leafy), mushrooms (shiitake), papaya, parsley, seeds (all), spirulina, sunflower seeds, SUNLIGHT, sweet potato, watercress and wheatgrass
VITAMIN D2/ERGOCALCIFEROL – alfalfa sprouts, chlorella, spirulina, SUNLIGHT, yeast
VITAMIN E/TOCOPHEROL – açaí, alfalfa sprouts, almonds, apples, asparagus, avocados, barley, blackberries, broccoli, brown rice, cacao/chocolate, carrots, cherries, chlorella, corn, dandelion greens, dulse, flax (oil/seeds), fruit (all), grains (all), green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, leeks, nuts, oats, olive oil, oranges, parsley, parsnips, peanuts, quinoa, seeds (all), spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potato, tomato, vegetable oils, wheatgerm and wheatgrass
VITAMIN F/UNSATURATED FATTY ACIDS (destroyed by heat) – açaí, almonds, avocados, chlorella, fruits (all), garlic, ginger, nuts, olive oil, oranges, parsley, peanuts, pecans, root vegetables, seeds (all), soy, spinach, spirulina, sprouts (all), sunflower seeds, vegetable oil, wheatgerm, wheat and wheatgrass
VITAMIN K/PHYLLOQUINONE – alfalfa sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, chlorella, corn, ginger, grains (all), green vegetables (leafy), kale, kelp, mushrooms, oats, oatmeal, oats, peas, potato, root vegetables, rye, safflower oil, seaweed, soy, spinach, strawberries, wheatgerm and wheatgrass
VITAMIN P/BIOFLAVONOIDS (destroyed by heat) – apricots, blackberries, buckwheat, cherries, chlorella, citrus fruits (inner rind), currants, grapefruit, grapes, juniper berries, lemon, oranges, parsley and plums
VITAMIN T (very little known) – alfalfa sprouts, chlorella, plantain, sesame seeds, sesame butter (raw) and some vegetables oils
VITAMIN U (very little known) – alfalfa sprouts, cabbage (raw), celery (raw), chlorella and green vegetables (leafy and raw)
ALLYL SULFIDES – chives, garlic, leeks and onions
ALPHA-CAROTENE – berries (all), broccoli, carrots, chlorella, corn, green vegetables (leafy), oranges, peaches, pumpkin, seaweed and sweet potatoes
ALPHA-LIPOIC ACID – broccoli, potatoes and spinach
ANTHOCYANINS – black currants, blueberries, cherries, cranberries, raspberries, red cabbage and strawberries
ARGININE – apples, apricots, beans, berries (all), cacao/chocolate, coconut, eggplant, grains (all), nuts, pineapple, seeds (all), strawberries, tomato and vegetables (except celery and turnips)
BETA-SITOSTEROL – açaí, chlorella, fruits (all) and green vegetables (leafy)
BIOFLAVONOIDS – apricots, blackberries, black currants, blueberries, buckwheat, cantaloupe, cherries, citrus fruits, citrus skins (inner rind), cranberries, elderberries, gooseberries, grapefruit, huckleberries, lemon, onions, papaya, parsley, peppers, persimmons, plums, prunes, pomegranate, raisins, raspberries, red grapes (with seeds), strawberries, tomato and walnuts
BORON – alfalfa sprouts, almonds, apples, beans, cabbage, carrots, dates, filberts, grapes, green vegetables (leafy), hazelnuts, kelp, pears, plums, prunes, raisins, soy and wheat
CATECHIN – berries (all), black tea, cacao/chocolate, green tea and rhubarb
CALCIUM – açaí, alfalfa sprouts, almonds (234 milligrams per 100 gram serving), apricots, avocados, beans, brazil nuts, broccoli, cabbage, carob, carrots, cauliflower, celery, chickpeas (150 milligrams per 100 gram serving), chlorella, coconut, cornmeal, dandelion greens, dulse, figs, filberts, grains (all), green vegetables (leafy), hazelnuts, hemp (milk/oil/powder/seeds), hijiki sea vegetable (1,400 milligrams per 100 gram serving), kelp, lemon, lentils, lettuce, lucuma powder, maca powder, mango, mesquite powder, millet, miso, nuts, oats, onions, oranges, parsley (203 milligrams per 100 gram serving), prunes, raisins, seaweed, sesame seeds (1,160 milligrams per 100 gram serving), soy (226 milligrams per 100 gram serving), spirulina, sprouts (all), sunflower seeds, watercress, wheatgrass, and yams
CHLORINE – alfalfa sprouts, avocados, bananas, beets, blackberries, Brussels sprouts, cabbage, carrots, celery, chlorella, coconut, cucumber, dandelion greens, dates, eggplant, figs, kale, kelp, lettuce, mushrooms, oats, onions, peaches, peas, pineapple, radish, spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potato, swiss chard, tomato, watercress, watermelon, wheat and wheatgrass
CHLOROPHYLL – blue-green algae, chlorella, spirulina and wheatgrass
CHROMIUM – apples, bananas, barley, basil, beans, beets, black pepper, broccoli, cacao/chocolate, carrots, chlorella, corn oil, dulse, garlic, grains (all), grapes, hemp (milk/oil/powder/seeds), kelp, mineral water, mushrooms, nutritional yeast, onions, oranges, raisins, seaweed, spirulina, tomato, walnuts and wheatgrass
COBALT – alfalfa sprouts, apricots, broccoli, chlorella, dulse, garlic, green vegetables (leafy), kelp, seaweed, spinach, spirulina, wheat, wheatgerm and wheatgrass
COENZYME Q10/UBIQUINONE – almonds, grains (all) and spinach
COPPER – açaí, alfalfa sprouts, almonds, apricots, avocados, barley, beans, beets, brazil nuts, broccoli, buckwheat, cacao/chocolate, cauliflower, chlorella, filberts, garlic, grapes, green vegetables (leafy), grains (all), hazelnuts, kelp, lentils, millet, mushrooms, nuts, oats, parsley, peas, pecans, plums, pomegranate, prunes, raisins, seaweed, soy, spirulina, sunflower seeds, tomato and walnuts
CRYPTOXANTHIN – apples, apricots, corn, green peppers, lemon, oranges, papaya, paprika, persimmons and starfruit
CURCUMIN – cumin seeds and turmeric
CYSTEINE – brazil nuts, soy and whole wheat
ELLAGIC ACID – apples, black currants, black walnuts, cherries, cranberries, grapes, pomegranate, raisins, raspberries and strawberries
FIBER – cacao/chocolate, chlorella, fruits (all), lucuma powder, lychee, maca powder, mesquite powder and vegetables (all)
FLAVONOIDS – cacao/chocolate, fruits (all) and vegetables (all)
FLUORINE (destroyed by heat) – alfalfa sprouts, almonds, avocados, beet greens, black tea, black-eyed peas, Brussels sprouts, cabbage, carrots, cauliflower, chlorella, dandelion greens, dates, endive, garlic, green tea, green vegetables (leafy), kelp, mustard greens, nuts, oats, parsley, rye, seaweed, seeds (all), spinach, tomato, turnip greens, watercress, wheat and wheatgrass
FRUCTO-OLIGOSACCHARIDES – artichokes, bananas, barley, garlic, onions and tomato
GAMMA-CAROTENE – tomato
GAMMA-LINOLENIC ACID – black currant seed oil and borage seed oil
GERMANIUM – aloe vera, barley, chlorella, garlic, mushrooms (shiitake) and oats
GLUTAMIC ACID – dates and mushrooms (shiitake)
GLUTAMINE – oats, parsley and spinach
GLUTATHIONE – apples, asparagus, avocados, broccoli, cantaloupe, carrots, cauliflower, garlic, onions, parsley, peaches, potato, spinach, sprouts (all), strawberries, tomato, walnuts, watermelon and winter squash
GLYCINE – avocados, oats, wheatgerm and whole wheat
HESPERIDIN – berries (all), buckwheat, grapefruit, lemon and oranges
HISTIDINE – apples, beans, nuts, papaya, pineapple, seeds (all) and vegetables (except celery, radish and turnip)
INDOLES – Brussels sprouts, cabbage, cauliflower, kale, mustard greens and radish
IODINE – apples, artichokes, asparagus, beans, beets, blueberries, Brussels sprouts, cabbage, carrots, celery, chives, chlorella, citrus fruit, coconut, dulse, eggplant, garlic, green peppers, kale, kelp, mustard greens, onions, peanuts, pears, pineapple, sea salt, seaweed, sesame seeds, soy, spinach, squash, strawberries, swiss chard, tomato, turnip, watercress, watermelon and wheat
IRON (consuming foods rich in VITAMIN C while consuming the following foods will INCREASE iron absorption) – açaí, alfalfa sprouts, almonds, apricots, artichokes, asparagus, bananas, beans, beets, blackberries, blackstrap molasses, bran flakes, cacao/chocolate, carrots, cashews, cherries, chick peas (cooked), chlorella, dandelion greens, dates, dried fruit, dulse, figs, grains (all), grapes, Grape Nuts, green peppers, green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, lentils, lucuma powder, maca powder, mango, mesquite powder, millet, nutritional yeast, oatmeal, onions, parsley, pecans, persimmons, pinto beans (cooked), pistachio nuts, plums, prunes, pumpkin seeds, raisins, seeds (all), seaweed, shallots, soy, spirulina, sprouts (all), squash, sunflower seeds, swiss chard, walnut, wheatgerm, wheatgrass and yams
ISOFLAVONES – alfalfa sprouts, berries (all), broccoli, cabbage, carrots and soy
ISOLEUCINE – apples, apricots, beans, dates, figs, nuts, peaches, pears, persimmons, rye, seeds (all), strawberries, tomato and vegetables (except celery, lettuce and radish)
KAEMPFEROL – asparagus, beets, cauliflower, dill, grapefruit and strawberries
LECITHIN – beans, grains (all) and nutritional yeast
LEUCINE – apples, apricots, dates, figs, grains (all), nuts, peaches, pears, seeds (all), strawberries, tomato and vegetables (except celery, lettuce and radish)
LIGNINS – flax (oil/seeds)
LIMONENE – caraway seeds, celery seeds, grapefruit, lemon, oranges and tangerines
LITHIUM – dulse, eggplant, green vegetables (leafy), kelp, peppers and tomato
LUTEIN – apples, apricots, beets, broccoli, Brussels sprouts, carrots, chlorella, collard greens, corn, cranberries, kale, kiwi, lettuce, mustard greens, orange juice, orange peel, paprika, peaches, peas, potato, pumpkin, raisin, red grapes, red peppers, spinach, spirulina, tomato, turnip greens, winter squash and zucchini
LYCOPENE – apricots, carrots, chlorella, grapefruit (pink), green peppers, guava, tomato and watermelon
LYSINE – aloe vera, apples, apricots, avocados, bananas, beans, cantaloupe, dates, figs, grains (all), grapefruit, nuts, oranges, papaya, peaches, pears, persimmons, pineapple, seeds (all), strawberries, tomato and vegetables (all)
MAGNESIUM – açaí, alfalfa sprouts, apples, apricots, artichokes, avocados, bananas, beans, beets, broccoli, cacao/chocolate, cantaloupe, carrot, cauliflower, celery, chlorella, coconut, corn, dandelion greens, dates, dulse, fenugreek (powder/seeds), figs, garlic, grains (all), grapefruit, grapes, green vegetables (leafy), hemp (milk/oil/powder/seeds), lemon, lentils, mango, mesquite powder, mushrooms, nuts, oranges, paprika, parsley, peaches, pears, peppers, pineapple, plums, prunes, rice (brown/wild), seeds (all), sesame seeds, spirulina, sprouts (all), squash, strawberries, sunflower seeds, sweet potato, tomato, watercress, watermelon, wheat and wheatgrass
MANGANESE – alfalfa sprouts, apples, apricots, avocados, bananas, beans, beet greens, beets, blackberries, blueberries, broccoli, cacao/chocolate, carrots, celery, chives, chlorella, cucumber, dandelion greens, grains (all), grapefruit, green vegetables (leafy), kelp, legumes, mango, nuts, oats, oranges, parsley, peas, persimmons, pineapple, plums, prunes, seaweed, seeds (all), soy, spirulina, sweet potato, walnuts, watercress, wheatgrass and yams
METHIONINE – apples, apricots, bananas, brazil nuts, brown rice, Brussels sprouts, cabbage, cantaloupe, cauliflower, chives, dates, figs, garlic, grains (all), lentils, nuts, onions, oranges, papaya, peaches, pears, persimmons, pineapple, sesame seeds, soy, strawberries, sunflower seeds, tomato and watercress
METHYL-SULFONYL-METHANE/MSM – aloe vera, pine nuts and rain-watered fruits/vegetables (unwashed)
MOLYBDENUM – apricots, beans, cantaloupe, carrots, chlorella, garlic, grapes, green vegetables (leafy), grains (all), legumes, raisins, seaweed, spirulina, strawberries, sunflower seeds and wheatgrass
MONOTERENES – basil, broccoli, carrots, citrus fruits, eggplant, parsley, peppermint, tomato and yams
OMEGA FATTY ACIDS – açaí, beans, black currant seed oil, blue-green algae, borage seed oil, cabbage, canola oil, flax (oil/seeds), chlorella, corn, green vegetables (leafy), hemp (oil/seed/powder/milk), pine nuts, pumpkin seeds, sesame seeds, soy, sprouts (all), squash, vegetable oils, walnuts and wheat
PECTIN – apples, bananas, blueberries, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, figs, grapefruit, lima beans, mustard greens, onions, turnip greens and watercress
PHENYLALANINE – almonds, apples, apricots, avocados, bananas, beans, beets, carrots, figs, grains (all), nuts, parsley, peaches, pears, persimmons, pineapple, seeds (all), strawberries, tomato and vegetables (except lettuce and radish)
PHOSPHOROUS – açaí, alfalfa sprouts, almonds, apricots, asparagus, bananas, beans, beet greens, broccoli, cabbage, celery, chlorella, coconut, corn, dates, dried fruits, dulse, grains (all), garlic, grains (all), green vegetables (leafy), kale, kelp, lentils, mango, nuts, oats, onions, parsley, peas, pistachio nuts, potato, pumpkin seeds, raisins, rice (brown/wild), seaweed, sesame seeds, seeds (all), spirulina, sprouts (all), swiss chard, watercress, wheatgerm and wheatgrass
PHYTOENE/PHYTOFLUENE – tomato
POTASSIUM (destroyed by excessive heat) – açaí, almonds, apples, apple cider vinegar (unpasteurized), apricots, avocados, bananas, beans, beet greens, black currants, blueberries, broccoli, cabbage, cantaloupe, carrots, cherries, chlorella, citrus fruits, cucumber, dandelion greens, dates, dulse, figs, garlic, grains (all), grapes, green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, lentils, lychee, mango, mesquite powder, mung beans, onions, oranges, papaya, peaches, pecans, pistachio nuts, plantain, potato, prunes, pumpkin seeds, raisins, sesame seeds, spirulina, sprouts (all), sunflower seeds, tomato, turnip, watercress, watermelon, wheatgrass, winter squash and yams
PROANTHOCYANADINS/ANTHOCYANOSIDES – blackberries, blueberries, citrus fruit seeds, cherries, elderberries, grape seeds and raspberries
PROTEIN – beans, broccoli (40%), brown rice, cacao/chocolate, cauliflower (40%), chlorella, fruit (2-3%), grains (all), hemp (milk/oil/powder/seed), lentils, lucuma powder, maca powder, mesquite powder, nuts, seeds (all), soy, vegetables (all) and wheatgrass
QUERCETIN – apples, blue-green algae, black tea, broccoli, buckwheat, cherries, citrus fruits, garlic, green tea, green vegetables (leafy), onions (yellow/purple) and red grapes
RESVERATROL – grape skins and grape leaves
RIBONUCLEIC ACID/RNA – asparagus, beets, green vegetables (leafy), lentils, mushrooms, nuts and radish
RUTIN – apricots, blackberries, buckwheat, cherries, citrus fruit peels (inner rind) and hawthorn berries
SELENIUM – alfalfa sprouts, asparagus, beets, black-eyed peas, broccoli, brown rice, cabbage, carrots, cashews, celery, chlorella, dulse, fenugreek (powder/seeds), garlic, grains (all), kelp, mango, mushrooms, nutritional yeast, nuts, onions, parsley, seaweed, soy, spirulina, sprouts (all), squash, sunflower seeds, tomato, wheatgerm and wheatgrass
SILICON – alfalfa sprouts, almonds, apples, apricots, artichokes, asparagus, bananas, barley, beets, carrots, cauliflower, celery, cherries, chlorella, corn, cucumber, dandelion greens, figs, grains (all), grapes, hemp (nuts/oil/powder/seeds), horseradish, kelp, leeks, lettuce, mustard greens, oats, onions, plums, pumpkins, radish, raisins, seeds (all), skins of fruits/vegetables, spinach, spirulina, sprouts (all), strawberries, swiss chard, sunflower seeds, tomato, watermelon, wheatgerm, wheatgrass and wild rice
SODIUM – alfalfa sprouts, apples, apricots, asparagus, beets, broccoli, Brussels sprouts, cantaloupe, carrots, cashews, celery, chlorella, coconut, collard greens, dandelion greens, dates, dulse, figs, garlic, grapes, kale, kelp, lentils, mango, millet, okra, olives, onions, parsley, plums, prunes, raisins, red cabbage, sea salt (unrefined), seaweed, sesame seeds, spinach, spirulina, sprouts (all), strawberries, sweet potato, swiss chard, tomato, turnip, watercress, watermelon, wheat and wheatgrass
SULFORAPHANE – broccoli, Brussels sprouts, cabbage, cauliflower, kale and turnips
SULFUR – alfalfa sprouts, apples, apricots, asparagus, avocados, beans, blue-green algae, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne, celery, chives, chlorella, corn, cucumber, eggplant, figs, garlic, grains (all), green vegetables (leafy), hemp (nuts/oil/powder/seeds), horseradish, kale, kelp, lima beans, nuts, oats, onions, parsnip, peaches, peas, plums, potato, prunes, pumpkin seeds, raspberries, sesame seeds, spinach, spirulina, string beans, swiss chard, tomato, turnip, watercress, wheat, wheatgerm and wheatgrass
SUPER-OXIDE DISMUTASE – broccoli, cabbage, green vegetables (leafy), nutritional yeast and wheatgrass
THERONINE – apples, apricots, beans, dates, figs, grains (all), nuts, peaches, pears, persimmons, seeds (all), strawberries, tomato and vegetables (except celery and lettuce)
TRACE MINERALS – alfalfa sprouts, chlorella, dulse, hemp (milk/oil/powder/seeds), kelp, nori, nuts, sea salt, seaweed, seeds (all), soy, spirulina, sprouts (all) and vegetables (all)
TRYPTOPHAN – alfalfa sprouts, avocados, bananas, beans, cacao/chocolate, cashews, chives, dates, durian, figs, grains (all), grapefruit, nuts, oranges, papaya, peaches, pears, persimmons, pineapple, pumpkin seeds, seeds (all), strawberries, sunflower seeds, tomato, sweet potato and vegetables (all)
TYROSINE – alfalfa sprouts, almonds apples, apricots, asparagus, avocados, bananas, beans, beets, bell peppers, carrots, cherries, cucumber, figs, leeks, lettuce, parsley, pumpkin seeds, sesame seeds, spinach, spirulina, strawberries, sunflower seeds, watercress, watermelon, wheatgerm and whole wheat
VALINE – apples, apricots, beans, dates, figs, grains, mushrooms, nuts, peaches, pears, persimmons, seeds, strawberries, tomato and vegetables (except celery and lettuce)
VANADIUM – dill, grains, olives, parsley, radish, soy and string beans
ZEAXABTHIN – bell peppers, chlorella, corn, grapes, green vegetables (leafy), kiwi, oranges, paprika, raisins, spirulina, winter squash and zucchini
ZETA-CAROTENE – tomato
ZINC – açaí, alfalfa sprouts, almonds, aloe vera, beans, brazil nuts, cacao/chocolate, cashews, cayenne, chlorella, coconut, corn, dandelion greens, dulse, garlic, grains (all), green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, macadamia nuts, mesquite powder, mushrooms, nutritional yeast, onions, parsley, peanuts, peanut butter, peas, pecans, pine nuts, poppy seeds, pumpkin seeds, raisins, seaweed, sesame seeds, soy, spinach, spirulina, sunflower seeds, walnuts, wheatgerm and wheatgrass