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MUSTARD GREENS RECIPES These mustard greens recipes use mostly readily available and nutritious ingredients. Most of the ingredients are whole foods - fresh vegetables, fruit, grain and grain flour, beans, nuts, and sunflower seeds. Flavor comes from the taste of whole foods together with sugar and salt to make gratifying and healthy food. Hardly any of the recipes use animal products. Some of the recipes can be prepared in 30 minutes or less, some take an hour. Almost all are for sinlge servings. Most require the use of a blender or a 1- or 2-cup food processor. A couple of typical recipes are given below. Under those recipes is a PayPal emblem that you can use to purchase 50 more mustard greens recipes for $2, if you choose to do so. The 50 recipes are in a text file that can be viewed in any word processing program including Notepad. That way it is easy to make changes to get the recipes to suit your taste. You can change ingredient amounts, add ingredients, add notes that you find useful, add other recipes, delete recipes, copy and paste to make hybrid recipes - whatever. The search or find facility of a text editing program can be used to locate recipes that use a specific ingredient. If you have a computer in your kitchen, save the file on that computer and boot up the computer when you want to make a meal using mustard greens and other nutritious whole foods. |
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To go to a recipe, click on a title or scroll down. CONTENTS: Recipes For Garden Flavors - Mustard greens Apple mustard green nut pudding -- One ounce boiled and drained mustard greens processed with apple, California walnut, sunflower seeds, and sugar to make a batter. The batter is heated in a microwave oven to thicken into a pudding and concentrate the flavors. 20080624x (blender version)
Bklueberry mustard green grain seed -- One ounce fresh mustard greens are boiled and drained, then made into a thin pudding by processing with 1 quarter cup blueberries, California walnuts and sugar. One tablespoons grain flour is mixed in to thicken and add a pleasant mildly starchy flavor. 20080626b
Pear mustard green seed bean with grain seed cobbler -- A smooth batter is made with pear, mustard green, sunflower seed, bean and sugar. A dumpling batter of chestnut flour, grain flour, and sugar is placed on top of the pear/mustard green batter. Heating in a microwave oven thickens and concentrates the flavors. 20090614d
Apple mustard green nut pudding: 20080624x (blender version)
1 half ounce apple or applesauce or 2 teaspoons apple powder or 1 quarter teaspoon orange juice concentrate 1 ounce mustard green 1 eighth cup (.6 ounce) non roasted California walnuts, or 1 tablespoon non roasted California walnut butter 2 tablespoons (.6 ounce) non roasted, no hull sunflower seeds or 1 tablespoon non roasted sunflower seed butter or 2 tablespoons non roasted 60 percent water sunflower seed pate or 2 teaspoons canola oil plus 1 tablespoon whole grain flour 1 tablespoon (.5 ounce) sugar 3 eighths cup (3 ounces) water total: 6.2 ounces, 4.2 ounces waterUsing a scissors, remove the leaf rib from mustard greens. Cut 1 ounce mustard greens every inch. Put the greens and 2 cups water into a metal pan and heat on a cooktop until boiling, about 8 minutes. Press the greens down into the water. Heat on low for 20 minutes. Remove water from the greens by pouring into a strainer. Dump the greens back into the heating pan. Add a cup or so water to rinse. Strain again. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens. Yield is 1 ounce or so greens. Put into a 1-cup or larger blender: 1 ounce boiled and drained mustard greens, 1 tablespoon non roasted California walnut butter, 2 tablespoons sunflower seeds, 1 tablespoon sugar, and 1 half ounce apple 3 eighths cup water. Run until smooth, about 4 minutes, if necessary, add water 1 tablespoon at a time, just enough to get the batter to flow while processing. Taste, if desired, add aspartame sweetener to taste (2 packets recommended). Put the batter into a 3-cup or larger microwaveable bowl. Place the bowl in a microwave oven. Heat to thicken to a pudding consistency, 3 minutes and 40 seconds in a 1000 watt microwave oven. ---------------------------------- Math: Plus 5 seconds to begin heating. Plus 20 seconds to heat dishes. To bring to boiling temperature: 6.2 ounces X 20 equals 124 seconds. Dry weight is total weight minus total water (6.2 - 4.2) = 2 ounces. Water to leave in is 60/40 times dry weight (3/2 X 2) = 3 ounce. Water to remove is total water minus water left in (4.2 - 3) = 1.2 ounces. Plus to evaporate excess water 46 seconds per ounce x 1.2 equals 54 seconds. Plus to replace heat conducted to air: 54/60 minutes times 14 seconds per minute = 13 seconds plus 13/60 X 14 is 3 for a total of 16 seconds heat losses to air. Formula assumes apple is 90 percent water, after leaching greens contain .80 percent water. The final product is to be 60 percent water overall. Heat losses to air are 14 seconds per minute of time at boiling temperature. ------------------------------------- Add a side of a couple of ounces of fruit and this makes a full light meal. back to CONTENTS Blueberry mustard green grain seed: 20080626b
one-quarter cup (1.2 ounces) blueberries 1 ounce mustard greens 1 tablespoon whole oats flour or 1 tablespoon rolled oats or 1 tablespoon other whole grain flour 1 eighth cup (.5 ounce) california walnuts or 1 tablespoon non roasted California walnut butter or 1 tablespoon nut or seed butter such as tahini 1 teaspoon (.15 ounce) canola oil 1 tablespoon (.5 ounce) sugar 1 quarter cup (2 ounces) water total: 5.35 ounceUsing a scissors, remove the leaf rib from mustard greens. Cut 1 ounce mustard greens every inch. Put the greens and 2 cups water into a metal pan and heat on a cooktop until boiling, about 8 minutes. Press the greens down into the water. Heat on low for 30 minutes. Remove water from the greens by pouring into a strainer. Dump the greens back into the heating pan. Add 2 or 3 cups water to rinse. Strain again. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens. Yield is 1 ounces or so greens. Put the greens into a 1- or 2-cup processor. Add other ingredients except grain flour. Run until smooth, 4 to 6 minutes. Add 1 tablespoon oats flour to the processor and run until smooth. Taste, if desired, add aspartame sweetener to taste. Add a side of a couple of ounces of fruit and an ounce or two of meat or beans to make a full light meal. back to CONTENTS Pear mustard green seed bean with grain seed cobbler: 20090614d
In fruit bottom:
2 ounces seckel pear
or 2 ounces apple
or 1 ounce peach
1 eighth cup plus 1 tablespoon (1 ounce) non roasted sunflower seeds
or 1 ounce other nut or seed
1 eighth cup non ground dried beans
or 1 quarter cup boiled beans
or 2 tablespoons fava bean powder
or 1 quarter cup canned beans
or 1 eighth cup blanched skinless peanuts
1 ounce mustard green
or 1 ounce fresh or frozen spinach, do not leach
or 1 teaspoon spinach powder
or 2 ounces fresh or frozen spinach
1 tablespoon sugar
1 eighth teaspoon salt
if using processor, 1 quarter cup water
if using blender, 3 eighths cup water
total: 8.5, 5.6 ounces water, if using processor
includes:
1.2 ounces water in canned beans,
1.6 ounces water in pears,
.8 ounces water in greens.
In crumb crust:
1 tablespoon (.3 ounce) chestnut flour
or 1 half ounce dried chestnut halves
1 tablespoon (.3 ounce) whole wheat flour
or 1 tablespoon other whole grain flour
or 1 tablespoon non ground wheat grains
2 teaspoons (.3 ounce) sugar
1 tablespoon (.5 ounce) water
total: 1.4 ounces, .5 ounces water
Remove cores and skin from fruit to yield 2 ounces.
Using a scissors, remove the leaf rib from mustard greens. Cut 1 ounces mustard greens every inch. Put the greens and 2 cups water into a metal pan and heat on a cooktop until boiling, about 8 minutes. Press the greens down into the water. Heat on low for 30 minutes. If using dried whole beans: [ Into a metal pan put 1 eighth cup peas or beans and 3 quarters cup water. Heat on a cooktop until boiling, reduce heat to low, cover, heat 1 hour 20 minutes. If using peanuts, blackeyed peas, or lentils, heat for 20 minutes. ] When the greens are done heating: Remove water from the greens by pouring into a strainer. Dump the greens back into the heating pan. Add 2 or 3 cups water to rinse. Strain again. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens. Yield is 1 ounces or so greens. If boiling beans or peas, when the beans or peas are done heating, place the pan in cold water to cool for a couple of minutes so heat does not damage processor. Into a 2-cup or larger processor or blender put: 2 ounces fruit, 1 ounce mustard greens, 1 quarter cup boiled or canned beans, 1 eighth cup plus 1 tablespoon sunflower seeds, 1 tablespoon sugar, 1 eighth teaspoon salt, and if using processor, 1 quarter cup water, if using blender, 3 eighths cup water. Process into a sauce. Taste, if desired, add aspartame sweetener to taste. Place a 4-inch diameter, round casserole dish at the center of an ten-inch diameter glass piepan. Pour/spoon the sauce around the casserole dish. Put into a mixing bowl: 1 tablespoon chestnut flour, 1 tablespoon grain flour, 2 teaspoons sugar, and 1 tablespoon water. Mix. Put the chestnut/grain batter, divided into 6 or 8 bits, on top of the apple/bean/spinach bottom layer, arrange somewhat evenly. If a blender was used, add 1 minute to heat time. Heat in a microwave oven that has a rotissoire either: 5 minutes 30 seconds for a pudding consistency. Or 6 minutes 30 seconds for a mash consistency. Or for 7 minutes 35 seconds for a paste consistency. ---------------------------------- Math: (processor used, paste consistency) Plus 5 seconds to begin heating. Plus 40 seconds to heat dishes. To bring to boiling temperature: 9.9 ounces X 20 equals 198 seconds. Dry weight is total weight minus total water (9.9 - 6.1) = 3.8 ounces. Water to leave in is 40/60 times dry weight (40/60 X 3.8) = 2.5 ounces. Water to remove is total water minus water left in (6.1 - 2.5) = 3.6 ounces. Plus to evaporate excess water 46 x 3.6 equals 166 seconds. Plus 166/60 times 14 = 38 seconds plus 38/60 X 14 is 9 for a total of 47 seconds heat losses to air. Formula assumes fruit is 80 percent water. ----------------------------------- Allow to cool for 10 minutes before eating. Good hot or at room temperature. Makes enough for a light meal. Tangy, sweet, moderate chestnut and pear flavors, slightly: bitter, salty, starchy; very thick pudding consistency. back to CONTENTS
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