100 classic vegetarian recipes

List of some classic vegetarian recipes.

Soups

• Vegetable Soup - A nourishing blend of legumes and vegetables, this soup is a hearty meal on its own. Ingredients include 1 cup of red lentils, 1 turnip, 2 medium onions, 3 potatoes, 1 carrot, 1 leek, 1 small head of celery, parsley, 1 lb. of tomatoes, and 3½ quarts of water. Start by washing and chopping the vegetables roughly—there's no need to peel them. Combine all ingredients in a large pot and bring to a boil. Simmer until the vegetables are tender, then blend or pass through a coarse sieve for a smoother texture. Rich in dietary fiber and vitamins, this soup supports digestive health and boosts immunity.
• Semolina Soup - A simple, creamy soup with a base of semolina wheat, this recipe requires 4 oz. semolina, 2 chopped onions, 1 tablespoon of gravy essence, and 2 quarts of water or vegetable stock. Cook the onions until translucent, then add the semolina and gradually introduce the water or stock, stirring constantly to prevent lumps. The semolina thickens as it cooks, creating a smooth texture. Semolina is a good source of iron and magnesium, essential minerals for energy production and muscle function.
• Spinach Soup No. 1 - This spinach-based soup is both light and nutritious, using 1 lb. of fresh spinach, 1 tablespoon of gravy essence, and 1 quart of water. Cook the spinach in a double boiler to retain its nutrients, then strain the liquid into a pot. Add the gravy essence for flavor and warm through. Spinach is packed with vitamins A, C, and K, beneficial for eye health, skin health, and blood clotting.
• Spinach Soup No. 2 - An enriched version of the previous, this soup incorporates 1 lb. of spinach, 1 lb. can of tomatoes, 1 tablespoon of nut-milk (such as almond or soy), and 1½ pints of water. Blend the nut-milk with a bit of water, then cook all ingredients together in a double-boiler for 1½ hours. Strain and serve. The addition of tomatoes boosts the vitamin C and lycopene content, supporting heart health and providing antioxidant benefits.
• Pea Soup - A comforting and traditional soup made from 4 oz. of pea flour, 2 potatoes, 1 large onion, 1 tablespoon of gravy essence, and 2 quarts of water. Cook the unpeeled potatoes and onion until tender, then mash and chop them, respectively. Mix the pea flour with a little water to form a paste, then combine all ingredients in a pot. Boil together for 20 minutes, stirring occasionally. Peas are a great source of plant-based protein and dietary fiber, promoting muscle health and digestive wellness.
• Tomato-Pea Soup - A delightful combination of peas and tomatoes, this recipe calls for 4 oz. of pea flour, 1 lb. can of tomatoes, 1 chopped leek, and 1 quart of water. Prepare the pea flour with a little water to form a paste. Boil all the ingredients together for 30 minutes. Tomatoes and peas enrich the soup with vitamins, minerals, and antioxidants, while the leek adds a mild, sweet flavor and contributes to cardiovascular health.
• Rice-Vermicelli Soup - A light soup with Asian inspiration, made from 2 oz. of rice-vermicelli, 1 tablespoon of nut-milk, 1 dessertspoon of gravy essence, and 1 quart of water. Boil the vermicelli until soft, then combine with the nut-milk dissolved in a bit of water and the gravy essence. Boil for an additional 5 minutes. Rice-vermicelli is gluten-free and easily digestible, making it an excellent option for those with gluten sensitivities.
• Pea-Vermicelli Soup - Combining pea and rice-vermicelli, this soup also includes 1 tablespoon of tomato purée for added depth. Follow the same preparation method as the rice-vermicelli soup, using pea-vermicelli for a richer pea flavor and nutritional boost.
• Pot-Barley Soup No. 1 - A wholesome soup featuring pot-barley, known for its chewy texture and nutty flavor. Use 4 oz. of pot-barley, 1 onion, 1 tablespoon of gravy essence, 2 quarts of water, and cornflour as needed to thicken. Cook the barley and chopped onion until soft, then thicken the soup with a cornflour paste. Barley is rich in selenium, phosphorus, and copper, supporting thyroid function, bone health, and energy production.
• Pot-Barley Soup No. 2 - An alternative version that introduces nut-milk and tomato purée to the base pot-barley recipe for a creamier texture and richer flavor. Follow the preparation method of Pot-Barley Soup No. 1, adjusting the ingredients to include nut-milk and tomato purée.
• Corn Soup - A sweet and savory soup utilizing 1 lb. can of sugar-corn, ½ lb. can of tomatoes, 2 chopped onions, 2 oz. of cornflour, and 1 quart of water. Cook the onions until soft, then thicken the soup with a cornflour paste. Combine all ingredients in a pot, heat thoroughly, and serve. Corn provides essential B vitamins and fiber, while tomatoes add vitamin C and lycopene, promoting overall well-being.

Savory Dishes

• Nut Rissoles - A savory mixture of nuts and vegetables, perfect for a protein-rich meal. Ingredients: 3 oz. mixed nuts (grated), 3 oz. breadcrumbs, 1 oz. nut butter, 1 chopped onion, and 1 large cupful of canned tomatoes. Combine all ingredients, form into rissoles, coat with flour, and fry in nut butter. Serve with gravy. Nuts provide healthy fats, protein, and essential nutrients like magnesium and vitamin E.
• Lentil Cakes - Hearty and nutritious, these cakes are made from 8 oz. red lentils, 3 oz. 'grape nuts,' 1 small onion, 1 tsp. gravy essence, and breadcrumbs. Cook lentils until tender, finely chop the onion, and mix all ingredients, adding enough breadcrumbs to form a stiff paste. Shape into cakes and fry in nut butter. Lentils are an excellent source of protein, fiber, and iron.
• Marrow Roast - A delicious vegetable main dish using 1 vegetable marrow, 3 oz. grated nuts, 1 onion, 1 oz. 'nutter,' 1 cup breadcrumbs, and 2 tsp. tomato purée. Cook the marrow without breaking it, then cool, peel, and deseed. Prepare the stuffing with melted nut fat, nuts, breadcrumbs, and purée. Stuff the marrow, rebake with breadcrumbs, and serve. Marrow is low in calories and provides vitamin C and vitamin A.
• Stewed Celery - A simple yet flavorful side dish comprising 1 head of celery and 4 slices of whole-meal bread, served with a rich nut butter. Steam the celery until tender, toast the bread, and serve celery on top, covered with a pea, bean, or lentil sauce. Celery is known for its low calorie content and provides antioxidants and beneficial enzymes.
• Barley Entrée - A robust and filling entrée featuring 4 oz. pot-barley, 1 lb. can of tomatoes, 1 chopped onion, and 2 tbsp. olive oil. Cook barley until soft, then add tomatoes and oil, cooking further to meld flavors. Barley is a great source of fiber, promoting digestive health and heart health.
• Savory Pie - Combines a flaky pastry with a rich marrow stuffing for a comforting dish. Use the paste and marrow stuffing recipes provided, assembling in a sandwich tin and baking until golden. This pie offers a blend of textures and flavors, along with nutritional benefits from the vegetable filling.
• Baked Bananas - A sweet and simple dessert or snack, requiring only bananas to be washed, stalks cut off, and baked for 20 minutes without peeling. Bananas are rich in potassium and vitamins, providing energy and supporting heart health.
• Barley Stew - A warm and hearty stew made from 4 oz. pot-barley, 2 onions, and parsley, cooked together until soft. This stew is a comforting dish that highlights the nutty flavor of barley, a grain that supports heart health and digestion.
• Mexican Stew - A flavorful and hearty stew with 1 cupful brown beans, 2 onions, 2 potatoes, 4 tomatoes, 1 oz. sugar, 1 cupful red grape-juice, and the rind of 1 lemon. Soak the beans, chop the vegetables, and boil everything together for a rich and nutritious meal. This stew is packed with protein, fiber, and antioxidants.
• Vegetable Pie - A layered pie with 5 oz. tapioca, 4 potatoes, 3 small onions, and tomato purée, covered with a pastry crust. Soak the tapioca, pre-cook the potatoes and onions, and assemble in layers, baking until the crust is golden. This dish offers a mix of textures and flavors, plus the health benefits of root vegetables.
• Rice Rissoles - Satisfying rissoles made from 6 oz. unpolished rice, 1 chopped onion, tomato purée, and breadcrumbs. Boil the rice and onion, mix with purée and breadcrumbs, form into rissoles, and fry. Serve with parsley sauce for a meal rich in carbohydrates and fiber.
• Scotch Stew - A traditional stew with 3 oz. pot-barley, 2 oz. rolled oats, vegetables, and 4 tomatoes. Stew all ingredients together for a comforting dish that's both nutritious and satisfying, providing whole grains and a variety of vitamins and minerals.
• Plain Roasted Rice - Simple yet delicious, steam unpolished rice until soft, spread on a tin, and brown in the oven. This method brings out the nutty flavor of the rice, making it a versatile side dish.
• Nut Roast No. 1 - A hearty roast made with 1 lb. flaked pine kernels, olive oil, breadcrumbs, and mashed tomatoes. Mix, bake until browned, and serve. Pine nuts are a good source of healthy fats, protein, and minerals.
• Nut Roast No. 2 - Another version of the nut roast, combining pine kernels with onion, parsley, and mashed potatoes, topped with boiled rice. This dish is a powerhouse of nutrients, offering a balance of proteins, carbohydrates, and fats.
• Maize Roast - A savory roast featuring cornmeal, a Spanish onion, nut-milk, and gravy essence. Bake to create a soft batter that's comforting and rich in flavor. Cornmeal provides essential minerals and vitamins.
• Plain Savory Rice - Cook unpolished rice with canned tomatoes for a simple, wholesome dish. This method preserves the nutrients in rice, offering a source of energy and fiber.
• Potato Balls - Flavorful balls made from mashed potatoes and onions, fried until golden. This dish is a fun way to enjoy potatoes, providing carbohydrates, vitamin C, and potassium.
• Bean Balls - Protein-packed balls made from haricot flour, onion, and tomato purée, fried to perfection. Beans offer protein, fiber, and a range of vitamins and minerals.
• Lentil and Pea Balls - A variation on bean balls, using lentil or pea flour for a different flavor but similar nutritional benefits, including protein and fiber.
• Lentil Patties - Savory patties filled with a mixture of lentils, onion, and spices, encased in pastry and baked. Lentils are a fantastic source of protein, fiber, and minerals.
• Lentil Paste - A versatile paste made from lentils, onion, and olive oil, perfect for spreading on bread or crackers. Lentils contribute protein and fiber, making this a healthy, savory spread.
• Bean Paste - A rich paste of brown haricots, tomato purée, and seasonings, cooked and blended into a smooth spread. Beans provide protein, fiber, and various nutrients.
• Spinach on Toast - A simple, nutritious dish of cooked spinach served on buttered toast. Spinach is an excellent source of iron, calcium, and vitamins A and C.

Gravies and Sauces

• Clear Gravy - A simple gravy made from a teaspoonful of a chosen gravy essence dissolved in hot water, serving as a versatile accompaniment to various dishes.
• Tomato Gravy - A flavorful gravy combining tomato purée, gravy essence, and water, thickened as desired. Tomatoes offer lycopene and vitamin C.
• Spinach Gravy - A green, nutrient-rich gravy made from spinach, nut-milk, and water, boiled to blend flavors. Spinach provides iron and vitamins.
• Parsley Sauce - A fresh sauce made with chopped parsley, olive oil, and water, thickened with a little flour. Parsley is rich in vitamins A, C, and K.
• Pea, Bean, and Lentil Sauces - Versatile sauces made by thickening pea, bean, or lentil flour with gravy essence and water, adding depth to dishes with their protein content and flavors.

Savory Dishes

• Nut Rissoles - A savory mixture of nuts and vegetables, perfect for a protein-rich meal. Ingredients: 3 oz. mixed nuts (grated), 3 oz. breadcrumbs, 1 oz. nut butter, 1 chopped onion, and 1 large cupful of canned tomatoes. Combine all ingredients, form into rissoles, coat with flour, and fry in nut butter. Serve with gravy. Nuts provide healthy fats, protein, and essential nutrients like magnesium and vitamin E.
• Lentil Cakes - Hearty and nutritious, these cakes are made from 8 oz. red lentils, 3 oz. 'grape nuts,' 1 small onion, 1 tsp. gravy essence, and breadcrumbs. Cook lentils until tender, finely chop the onion, and mix all ingredients, adding enough breadcrumbs to form a stiff paste. Shape into cakes and fry in nut butter. Lentils are an excellent source of protein, fiber, and iron.
• Marrow Roast - A delicious vegetable main dish using 1 vegetable marrow, 3 oz. grated nuts, 1 onion, 1 oz. 'nutter,' 1 cup breadcrumbs, and 2 tsp. tomato purée. Cook the marrow without breaking it, then cool, peel, and deseed. Prepare the stuffing with melted nut fat, nuts, breadcrumbs, and purée. Stuff the marrow, rebake with breadcrumbs, and serve. Marrow is low in calories and provides vitamin C and vitamin A.
• Stewed Celery - A simple yet flavorful side dish comprising 1 head of celery and 4 slices of whole-meal bread, served with a rich nut butter. Steam the celery until tender, toast the bread, and serve celery on top, covered with a pea, bean, or lentil sauce. Celery is known for its low calorie content and provides antioxidants and beneficial enzymes.
• Barley Entrée - A robust and filling entrée featuring 4 oz. pot-barley, 1 lb. can of tomatoes, 1 chopped onion, and 2 tbsp. olive oil. Cook barley until soft, then add tomatoes and oil, cooking further to meld flavors. Barley is a great source of fiber, promoting digestive health and heart health.
• Savory Pie - Combines a flaky pastry with a rich marrow stuffing for a comforting dish. Use the paste and marrow stuffing recipes provided, assembling in a sandwich tin and baking until golden. This pie offers a blend of textures and flavors, along with nutritional benefits from the vegetable filling.
• Baked Bananas - A sweet and simple dessert or snack, requiring only bananas to be washed, stalks cut off, and baked for 20 minutes without peeling. Bananas are rich in potassium and vitamins, providing energy and supporting heart health.
• Barley Stew - A warm and hearty stew made from 4 oz. pot-barley, 2 onions, and parsley, cooked together until soft. This stew is a comforting dish that highlights the nutty flavor of barley, a grain that supports heart health and digestion.
• Mexican Stew - A flavorful and hearty stew with 1 cupful brown beans, 2 onions, 2 potatoes, 4 tomatoes, 1 oz. sugar, 1 cupful red grape-juice, and the rind of 1 lemon. Soak the beans, chop the vegetables, and boil everything together for a rich and nutritious meal. This stew is packed with protein, fiber, and antioxidants.
• Vegetable Pie - A layered pie with 5 oz. tapioca, 4 potatoes, 3 small onions, and tomato purée, covered with a pastry crust. Soak the tapioca, pre-cook the potatoes and onions, and assemble in layers, baking until the crust is golden. This dish offers a mix of textures and flavors, plus the health benefits of root vegetables.
• Rice Rissoles - Satisfying rissoles made from 6 oz. unpolished rice, 1 chopped onion, tomato purée, and breadcrumbs. Boil the rice and onion, mix with purée and breadcrumbs, form into rissoles, and fry. Serve with parsley sauce for a meal rich in carbohydrates and fiber.
• Scotch Stew - A traditional stew with 3 oz. pot-barley, 2 oz. rolled oats, vegetables, and 4 tomatoes. Stew all ingredients together for a comforting dish that's both nutritious and satisfying, providing whole grains and a variety of vitamins and minerals.
• Plain Roasted Rice - Simple yet delicious, steam unpolished rice until soft, spread on a tin, and brown in the oven. This method brings out the nutty flavor of the rice, making it a versatile side dish.
• Nut Roast No. 1 - A hearty roast made with 1 lb. flaked pine kernels, olive oil, breadcrumbs, and mashed tomatoes. Mix, bake until browned, and serve. Pine nuts are a good source of healthy fats, protein, and minerals.
• Nut Roast No. 2 - Another version of the nut roast, combining pine kernels with onion, parsley, and mashed potatoes, topped with boiled rice. This dish is a powerhouse of nutrients, offering a balance of proteins, carbohydrates, and fats.
• Maize Roast - A savory roast featuring cornmeal, a Spanish onion, nut-milk, and gravy essence. Bake to create a soft batter that's comforting and rich in flavor. Cornmeal provides essential minerals and vitamins.
• Plain Savory Rice - Cook unpolished rice with canned tomatoes for a simple, wholesome dish. This method preserves the nutrients in rice, offering a source of energy and fiber.
• Potato Balls - Flavorful balls made from mashed potatoes and onions, fried until golden. This dish is a fun way to enjoy potatoes, providing carbohydrates, vitamin C, and potassium.
• Bean Balls - Protein-packed balls made from haricot flour, onion, and tomato purée, fried to perfection. Beans offer protein, fiber, and a range of vitamins and minerals.
• Lentil and Pea Balls - A variation on bean balls, using lentil or pea flour for a different flavor but similar nutritional benefits, including protein and fiber.
• Lentil Patties - Savory patties filled with a mixture of lentils, onion, and spices, encased in pastry and baked. Lentils are a fantastic source of protein, fiber, and minerals.
• Lentil Paste - A versatile paste made from lentils, onion, and olive oil, perfect for spreading on bread or crackers. Lentils contribute protein and fiber, making this a healthy, savory spread.
• Bean Paste - A rich paste of brown haricots, tomato purée, and seasonings, cooked and blended into a smooth spread. Beans provide protein, fiber, and various nutrients.
• Spinach on Toast - A simple, nutritious dish of cooked spinach served on buttered toast. Spinach is an excellent source of iron, calcium, and vitamins A and C.

Gravies and Sauces

• Clear Gravy - A simple gravy made from a teaspoonful of a chosen gravy essence dissolved in hot water, serving as a versatile accompaniment to various dishes.
• Tomato Gravy - A flavorful gravy combining tomato purée, gravy essence, and water, thickened as desired. Tomatoes offer lycopene and vitamin C.
• Spinach Gravy - A green, nutrient-rich gravy made from spinach, nut-milk, and water, boiled to blend flavors. Spinach provides iron and vitamins.
• Parsley Sauce - A fresh sauce made with chopped parsley, olive oil, and water, thickened with a little flour. Parsley is rich in vitamins A, C, and K.
• Pea, Bean, and Lentil Sauces - Versatile sauces made by thickening pea, bean, or lentil flour with gravy essence and water, adding depth to dishes with their protein content and flavors.

Puddings

• Fig Pudding - A dense and sweet pudding featuring 1 lb. Whole-meal flour, 6 oz. Sugar, 6 oz. nut butter, ½ lb. chopped figs, 1 tsp. Baking powder, and water to mix. Melt the nut butter, then combine with the dry ingredients and enough water to form a stiff batter. Grease a pudding basin, fill with the batter, and steam for 2 hours. Figs are a good source of dietary fiber and minerals, including potassium, magnesium, and calcium.
• Date Pudding - Rich and flavorful, made with 1 lb. Breadcrumbs, 6 oz. Sugar, 6 oz. nut butter, ½ lb. stoned and chopped dates, 1 tsp. Baking powder, and water. Melt the nut butter, mix with the other ingredients to form a stiff batter, place in a greased pudding basin, and steam for 2 hours. Dates offer energy, fiber, and essential nutrients.
• Rich Fruit Pudding - This festive pudding combines 1 lb. Whole-meal flour, 6 oz. Almond cream, 6 oz. Sugar, 3 oz. Preserved cherries, 3 oz. Stoned raisins, 3 oz. Chopped citron, 1 tsp. Baking powder, and water. Mix to a stiff batter, steam in a greased basin for 2 hours. This pudding is packed with antioxidants and vitamins from the dried fruits.
• Fruit-Nut Pudding No. 1 - A hearty blend of ½ lb. White flour, ¼ lb. Whole meal flour, ¼ lb. Mixed grated nuts, 6 oz. nut butter, 6 oz. Sugar, 6 oz. Sultanas, 2 oz. Chopped mixed peel, 1 tsp. Baking powder, and water. Steam in a greased basin for 2 hours. Nuts and sultanas make this pudding a good source of energy and nutrients.
• Fruit-Nut Pudding No. 2 - Combining ½ lb. White flour, ¼ lb. Ground rice, ¼ lb. Corn meal, 4 oz. Chopped dates or figs, 4 oz. Chopped almonds, 6 oz. Almond nut-butter, 6 oz. Sugar, 1 tsp. Baking powder, and water. Steam in a greased basin for 2 hours. The almonds add protein and healthy fats, making this a nutritious dessert option.
• Maize Pudding No. 1 - Features ½ lb. Maize meal, 3 oz. White flour, 3 oz. nut butter, 3 oz. Sugar, ½ tin pineapple chunks, 1 tsp. Baking powder. Mix with minimal water, steam in a greased basin for 2 hours. Pineapple adds a tropical flavor and vitamin C.
• Maize Pudding No. 2 - Made with 6 oz. Corn meal, 3 oz. White flour, 2 oz. nut butter, 2 oz. Sugar, 3 tbsp. Marmalade, 1 tsp. Baking powder, and water. Steam in a greased basin for 2 hours. The marmalade provides a citrusy sweetness and vitamin C.
• Cocoanut Pudding - A tropical-themed pudding with 6 oz. Whole wheat flour, 2 oz. Coconut meat, 2 oz. nut butter, 2 oz. Sugar, 1 small tsp. Baking powder, and water. Mix, steam in a greased basin for 2 hours. Coconut is a good source of fiber and medium-chain triglycerides (MCTs).
• Tapioca Apple - A simple, comforting dessert made with 1 cup Tapioca, 6 large Apples, sugar to taste, and water. Soak tapioca, mix with sliced apples and sugar, bake until tender. Apples are rich in fiber and vitamin C.
• Oatmeal Moulds - Healthy and filling, made from 4 oz. Rolled oats, 2 oz. Sugar, 4 oz. Sultanas, and water. Cook oats, mix with other ingredients, set in cups, and serve with apple sauce or stewed prunes. Oats are an excellent source of soluble fiber, beneficial for heart health.
• Carrot Pudding - A savory-sweet pudding combining 4 oz. Breadcrumbs, 4 oz. nut butter, 4 oz. Flour, 4 oz. Mashed carrots, 4 oz. Mashed potatoes, 6 oz. Chopped raisins, 2 oz. Brown sugar, 1 dessertspoonful treacle, 1 tsp. Baking powder. Steam in a greased basin for 2 hours. Carrots provide beta-carotene, fiber, and vitamins.
• Sultana Pudding - A moist and fruity pudding with ½ lb. Whole meal flour, 1 cup breadcrumbs, 4 oz. Ground pine kernels, almonds, or pignolias, ½ lb. Sultanas, 4 oz. Sugar, and water. Steam in a greased basin for 2 hours. Sultanas add a natural sweetness and nutrients.
• Semolina Pudding - A creamy and smooth pudding using 4 oz. Semolina, 1 oz. Corn flour, 3 oz. Sugar, the rind of one lemon, and 1½ pints water. Cook in a double boiler for 1 hour, then bake until golden. Semolina is a good source of energy and provides some protein.
• Rice Mould - A simple yet elegant dessert made from 4 oz. Ground rice, 1 oz. Sugar, and ½ pint grape-juice. Cook, mold, and serve with fruit. Rice is gluten-free and easy to digest, making this a suitable dessert for many.
• Maize Mould - Similar to the rice mold, using 6 oz. Corn meal, 2 oz. Sugar, ½ pint grape-juice, and 1½ pints water. Corn meal is a versatile grain, rich in fiber and vitamins.
• Lemon Sago - A refreshing and light dessert, combining 4 oz. Sago, 7 oz. Golden syrup, juice and rind of two lemons, and 1½ pints water. Boil, mold, and serve chilled. Sago provides a smooth texture and acts as an energy source.
• Lemon Pudding - A zesty and tangy dessert with 4 oz. Breadcrumbs, 1 oz. Corn flour, 2 oz. Sugar, the rind of one lemon, and 1 pint water. Bake to achieve a light and fluffy texture. Lemons are high in vitamin C and antioxidants.
• Prune Mould - A dense and nutritious dessert featuring 1 lb. Prunes, 4 oz. Sugar, juice of 1 lemon, ¼ oz. Agar-agar, and 1 quart water. Soak, boil, mold, and serve adorned with almonds. Prunes are known for their digestive benefits and nutrients.
• Lemon Jelly - A versatile and customizable jelly made from ¼ oz. Agar-agar, 3 oz. Sugar, juice of 3 lemons, and 1 quart water. Flavor with different fruit juices and add fruit pieces for a delightful dessert. Lemons detoxify and provide vitamin C.
• Pastry - A basic dough for various baked goods, consisting of 1 lb. Flour, ½ lb. Nut-butter or nut fat, 2 tsp. Baking powder, and water. Suitable for tarts, patties, and pie covers. Provides a flaky and buttery base for sweet and savory fillings.

Cakes

• Wheatmeal Fruit Cake - A wholesome cake packed with fiber, made from 6 oz. Entire wheat flour, 3 oz. nut butter, 3 oz. Sugar, 3 oz. Almond meal, 10 oz. Sultanas, 2 oz. Lemon peel, and 2 tsp. Baking powder. Mix nut butter into the flour, then incorporate the rest of the ingredients with enough water to form a stiff batter. Bake in a pre-greased, lined cake tin. Sultanas and almond meal enrich the cake with nutrients, while the whole wheat flour adds a hearty texture.
• Rice Fruit Cake - A gluten-free option, utilizing 8 oz. Ground rice, 4 oz. White flour, 4 oz. 'nutter,' 3 oz. Sugar, 6 oz. chopped raisins, 1 large tsp. Baking powder, and water. Rub 'nutter' into the flours, then mix all components to achieve a stiff batter. Bake in a buttered, paper-lined cake tin. Ground rice offers a delicate texture and mild flavor, complementing the sweetness of the raisins.
• Maize Fruit Cake - A cornmeal-based cake with a unique texture, containing 8 oz. Corn meal, 6 oz. White flour, 4 oz. Sugar, 4 oz. nut butter, 8 oz. Preserved cherries, 2 oz. Lemon peel, 2 tsp. Baking powder, and water. Combine by rubbing the butter into the flour, then blend all ingredients into a stiff batter and bake in a prepared tin. Corn meal contributes a grainy, pleasant texture and pairs well with the cherries.
• Apple Cake - Featuring 1 lb. Apples, ¼ lb. White flour, ½ lb. Corn meal, 4 oz. 'nutter,' 4 oz. Sugar, 2 small tsp. Baking powder, and water. Cook apples into a sauce, strain, then mix with the melted 'nutter' and other ingredients into a stiff batter. Bake in a lined cake tin. The apple provides moisture and natural sweetness, while corn meal adds texture.
• Corn Cake (Plain) - A simple and straightforward cake, combining ½ lb. Maize meal, 3 oz. 'nutter,' 3 oz. Sugar, and 1 tsp. Baking powder. Melt the fat, mix all together into a batter, and bake in a prepared tin. This cake is a celebration of cornmeal’s natural flavor and sweetness enhanced by the sugar.
• Nut Cake - Rich in flavors and textures, this cake is made with 12 oz. White flour, 4 oz. Ground rice, 4 oz. 'nutter' or nut butter, 5 oz. Sugar, 6 oz. Mixed grated nuts, and 2 tsp. Baking powder. Melt the fat, combine all ingredients into a batter, and bake. The mixture of nuts provides a rich, decadent flavor and a boost of nutrients.

Biscuits

• For all biscuits:
• Melt the 'nutter,' mix with the dry ingredients and enough water to create a stiff paste. Roll out, cut into desired shapes, and bake at a moderate temperature.
• Plain Wheat Biscuits - Made with ½ lb. Entire wheat flour, 4 oz. Sugar, 4 oz. 'nutter,' and a bit of chopped peel for added flavor. These biscuits offer a wholesome, slightly sweet taste with the nutritional benefits of whole grains.
• Plain Rice Biscuits - Featuring ¾ lb. Ground rice, 4 oz. Sugar, 3 oz. 'nutter,' and a dash of vanilla essence for a simple yet elegant flavor. Ground rice lends a delicate texture and is a good gluten-free option.
• Plain Maize Biscuits - Combining ½ lb. Maize meal, 4 oz. Sugar, 3 oz. 'nutter.' This recipe can also be adapted to make soft, rock cake-like biscuits by adjusting the batter's consistency.
• Banana Biscuits - Using ½ lb. Banana meal, 4 oz. Sugar, 4 oz. 'nutter,' for a tropical, sweet flavor. Banana meal adds a unique taste and natural sweetness.
• Cocoanut Biscuits - A tropical twist with ½ lb. White flour, 3 oz. Sugar, 2 oz. 'nutter,' and 4 oz. Cocoanut meal. These biscuits are flavorful and have a slight crunch from the coconut.
• Sultana Biscuits - Packed with ¾ lb. White flour, 4 oz. Sugar, 4 oz. 'nutter,' 6 oz. minced sultanas and peel, and 2 oz. Almond meal. A delightful combination of flavors and textures, enhanced by the natural sweetness of sultanas.
• Fig Biscuits - Featuring ½ lb. Entire wheat flour, 3 oz. Sugar, 4 oz. 'nutter,' and 3 oz. minced figs. These biscuits are rich in fiber and nutrients, with a natural sweetness from the figs.
• Brazil-Nut Biscuits - Made with 8 oz. White flour, 2 oz. Ground rice, 3 oz. Sugar, and 4 oz. Grated brazil nuts. The brazil nuts provide a rich, creamy flavor and are a good source of selenium.
• Fruit-Nut Biscuits - A hearty blend of ¾ lb. White flour, 4 oz. Ground rice, 4 oz. Sugar, 5 oz. 'nutter,' 6 oz. Mixed grated nuts, and 6 oz. Mixed minced fruits like sultanas, peel, and raisins. These biscuits are nutrient-dense, offering a variety of flavors and textures.

Breads (Unleavened)

• Preparation:* Mix the ingredients with water into a stiff dough, knead well, shape, and bake in a moderately hot oven.
• Apple Bread - Combines 2 lbs. Entire wheat meal doughed with 1 lb. cooked, pulped apples. The apple adds moisture and subtle sweetness to the bread.
• Rye Bread - A dense, flavorful bread using 2 lbs. Rye flour and ¾ lb. Ground rice. Rye flour gives the bread a distinctive taste and hearty texture.
• Plain Wheat Bread - Made from 2 lbs. finely ground whole wheat flour, this bread is nutritious, rich in fiber, and has a full-bodied flavor.
• Corn Wheat Bread - A blend of 1 lb. Whole wheat flour and 1 lb. Cornmeal, offering a unique flavor and texture, slightly sweet with the nutritional benefits of both grains.
• Rice Wheat Bread - Combining 1 lb. Ground rice, 1 lb. Whole wheat flour, and 1 lb. White flour for a lighter texture while retaining the wholesomeness of whole grains.

Porridges

• Porridges and cakes are made by combining the main ingredients with enough 'wheat or corn flakes' to create a stiff paste, forming into shapes as desired.*
• Date Cakes - Mix 1½ lbs. minced, stoned dates with ½ lb. Mixed grated nuts. Dates provide natural sweetness and energy, while nuts add texture and nutrients.
• Fig Cakes - Combine 1½ lbs. minced figs with ½ lb. Ground almonds. Figs offer dietary fiber and minerals, with almonds contributing protein and healthy fats.
• Raisin-Nut Cakes - A mix of ½ lb. minced, stoned raisins with 6 oz. Mixed grated nuts. Raisins add a burst of sweetness and energy, complemented by the nutty flavors.
• Ginger-Nut Cakes - Blend ½ lb. minced, preserved ginger with ½ lb. Mixed grated nuts and 4 oz. 'grape nuts' for a spicy, flavorful treat.
• Prune-Nut Cakes - Mix ½ lb. minced, stoned prunes with ½ lb. Grated walnuts. Prunes are known for their digestive benefits, while walnuts add omega-3 fatty acids.
• Banana-Date Cakes - Combine 8 oz. minced figs with 4 bananas and enough 'wheat or corn flakes' to form a stiff paste. This mix offers a rich source of energy and nutrients.
• Cherry-Nut Cakes - Blend 8 oz. minced, preserved cherries with ½ lb. Mixed grated nuts and enough 'wheat or corn flakes' to achieve the desired consistency. Cherries add a sweet, tart flavor to the nutrient-rich nuts.

Also see

• Ketogenic diet

External links

• 100 classic vegetarian recipes

• Portal:Food | Glossary of healthy eating | UK Foods | US Foods | Dietary Supplements | Nutrition values of foods
• Encyclopedia of nutrition | Calorie Finder | Nutrition Database | Glycemic Index of Foods | Protein rich foods list

External links

Nutrition lookup (USDA)