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Simple, Whole Food Recipes

By L. Kevin  & Donna 

          The following sample recipes are offered as a way for you to begin moving toward a whole food, life-generating diet. The only equipment necessary are a blender, food processor, crock-pot, toaster oven, small nut or seed grinder, 3 or 4 wide mouth sprouting jars with screen lids, 6-8 medium size pots for indoor greens. With these you can start right away by growing 2 or 3 pots of buckwheat greens, 1 or 2 pots of onion and garlic greens, wheat grass, and herbs such as oregano, basil, dill, parsley, rosemary, etc; (see our article entitled, “The Wonder of Sprouting”). Keep working on eliminating biocidic foods and remember…TRANSITION SLOWLY. Sprouts are cleansing foods!

Consider learning how to make sprouted flat bread (Essene bread), or sprouted whole-wheat sourdough bread, grain, seed or nut milk and slowly start integrating sprouted seeds and organic live greens into your diet. Store seeds, nuts and grains in jars and poly buckets so that you can reduce your food bill significantly by purchasing bulk foods.

For further information we recommend The Chemistry of Youth and The Ecological Health Garden by Edmond Bordeaux Szekely, available from the International Biogenic Society, P.O. Box 849, Nelson, B.C., Canada V1L 6A5. 

Essene Flat Bread

Please refer to the updated improved version at Essene Flat Bread Recipe

Diastatic Malt

The perfect, natural sugar made at home

Soak 1 cup of soft white wheat berries overnight and then sprout for 2 days. Place sprouted wheat on dry skillet and bake overnight in a low temperature oven (150 degrees). When the grains are toasted and dry, grind them into a fine powder. The long, slow baking transforms the starch in the whole grain powder into maltose and dextrin, yeast foods which promote the fermentation process. Store the diastatic malt in a jar in the refrigerator where it should keep well for about a month. You can use the malt sugar in recipes, soups or in your bread dough.

  Wheat Milk

Blend 2 day old sprouted wheat berries. (1 cup of water for each ½ cup of sprouts). Strain through fine sieve. Add Celtic salt to taste and sweeten with honey, etc. Store in refrigerator. Use as you would milk in smoothies, sauces or raw soup. (It’s great blended with a banana and honey.) Will keep for about 4 days. For ease of digestion, the wheat milk can be soured slightly by leaving it out of the refrigerator for 6-8 hours. A good ferment will taste slightly lemonish and have a sweet-sour fragrance. If it doesn’t feel right, do not drink it.

  Fruit Muesli (our favorite breakfast)

1 diced organic apple (peeled)

1 ripe banana or 2 tablespoons raisins or other dried fruit

2 tablespoons sesame meal. (Grind with an inexpensive coffee grinder such as the ones available at Wal-Mart.)

¼ cup salad sprout mix (alfalfa, radish, clover and fenugreek) or buckwheat greens

dash of cinnamon

1 tablespoon organic peanut butter
Mix ingredients in breakfast bowl being careful not to bruise the sliced apple. Eat immediately.

  Basic Biogenic Salad

¼ - ½ cup salad sprouts (alfalfa, fenugreek, clover, etc.)

1 cup buckwheat greens

1 tablespoon chopped wheat grass (snipped fine with scissors)

To this basic mixture, you may choose to add fresh, green leaf lettuce, spinach, kale, carrots, celery, bell pepper, fresh herbs, onion, cucumber, tomato, avocado, etc. Simple dressings may be added, such as fresh lemon or orange juice, olive oil, herbs, grated Parmesan cheese, Celtic salt and powdered kelp, or the raw-tomato soup – see below.

  Avocado Sandwich

1 avocado

 1 tablespoon organic peanut butter

½ cup sprouts (alfalfa, radish, clover, etc.) or buckwheat greens

1 Tbsp. chopped onion

dash of Kelp

Spread avocado on a piece of sourdough bread.  Add sprouts, onion and kelp.  Serve as an open face sandwich.


1 diced avocado

1 med. red bell pepper

1 med. Diced tomato

Celtic Salt or kelp

Juice of 1 lemon

Using a fork, blend avocado to a creamy consistency, leaving a few lumps for texture.  Mix with lemon juice and add the remaining ingredients.  Serve as dip with Essene or sourdough bread or with buckwheat greens, spinach or lettuce salad

  Raw Corn Soup

2 ears sweet corn (raw)

1 avocado or ¼ cup of soaked almonds (dry and grind into fine meal)

1 red bell pepper (diced)

Celtic salt

1 ½ cups warm water

Cut corn from cob.  Blend with water at low speed, to smooth consistency.  Blend in avocado.  Add salt or kelp.  Serve with diced bell pepper.

  Thanksgiving dinner

Baked sweet potato served with buckwheat greens, sprouts, fresh lettuce and chopped onion. Sourdough bread and peanut butter for dessert. (Use organically produced butter, honey and cinnamon.)

  Date & Prune Delight

5 pitted dates (soaked for 2 hours)

3 large pitted prunes (soaked for 2 hours)

½ cup cold water

1 or 2 ripe bananas

Blend soaked fruit and cold water to a smooth consistency.  Add a quarter cup of hot water.  Serve over sliced bananas.


¼ cup flax seed

1 banana or soaked pitted prune

1 cup warm water

Soak seed overnight.  Blend all ingredients.  Works like a gentle laxative.

  Salad Wrap

1 tomato, wedged

Romaine lettuce leaves and sprouts

¼ cup sesame or sunflower meal or sunflower pate

Place tomato and sprouts on lettuce leaves.  Sprinkle with seed meal.  Roll lettuce leaves tightly around the other ingredients and eat like a wrap.


3 ripe tomatoes

1 med. red bell pepper (diced)

1 med. cucumber (diced)

1 Tbsp. olive oil

water as needed

½ cup mixed vegetables and sprouts

1 Tbsp. herbs

Celtic salt

Juice of 1 lime or lemon

Blend tomato, pepper, oil and water until smooth.  Chop in vegetables and sprouts.  Season to taste.

  Almond Milk

¼ cup almonds

dash Celtic salt

2 cups warm water

Soak almonds overnight and remove skins.  Blend with warm water, honey and Celtic salt to taste.

  Coconut Rice Balls

1 cup brown Basmati rice (organic)

¼ cup grated fresh coconut

or ¼ cup finely chopped raw vegetables instead of the coconut (optional)

Cook rice as usual.  When done, add coconut (or veggies). Serve hot or cold. For picnic lunch or work, form rice mixture into 1” diameter balls and refrigerate. When ready to eat, add a little tamari or kelp. Serve with fresh buckwheat greens, salad or sprinkle them with finely snipped wheat grass.

Fig Soup

9 dried organic figs   (soaked for 4-6 hours)

1 cup warm water

Blend until smooth.  Makes a tasty meal.

  Lemonade Water

Juice of 1 lemon or lime

Honey, grade B maple syrup or Stevia (optional)

2 cups water

1 crushed mint leaf (optional)

This is a wonderful morning drink. It will help you transition off of caffeine, but if food from the night before has not been completely digested, you may feel grogginess, headache, or nausea.  Wait until you feel hungry to have this drink. Use this during days of fasting.

  Raw Tomato Soup

4 or 5 ripe roma tomatoes

1 small red pepper

1 cup of fresh wheat or nut milk or water

juice of one small lemon

1-1/2 tablespoons of organic mustard

2 tablespoons olive oil

Celtic Salt (to taste)

2 tablespoons raw honey

Basil and oregano (fresh or dried)

Curry seasoning to taste

Blend ingredients together, adding additional water to reach desired consistency. Heat to body temperature. Do not cook. Garnish with grated raw cheese and chopped garlic or onion greens. Enjoy!

  Raw Pate

This is a wonderful “starter” recipe. You can make a batch of this unfermented “seed cheese” pate and store it in your refrigerator. The lemon and garlic will help preserve the food for 6 or 7 days. This makes a great dip for lunch when you go to work. Serve with buckwheat greens, sprouts, raw carrots, bell peppers, cucumbers, etc. You can make it with any combination of sunflower, sesame or almonds. Also, try adding things such as onion, red bell pepper, celery, parsley, dulse, miso, cilantro, curry, Mexican seasoning, etc. There are many possibilities. Below is a basic idea. If you don’t like sesame, either omit or substitute with soaked almonds.

  1 ½ cups of sunflower seed (soaked for 8 hours and sprouted for 2-4 hours)

¾ cup sesame seed (soaked for 8 hours and sprouted for 2-4 hours)

juice of 2 lemons

chopped garlic, to taste (about 2 small cloves)

1 tablespoon tamari

Celtic sea salt, to taste

Water to make smooth mixture

Add the soaked sunflower and sesame seed or almonds, lemon juice, salt, tamari and garlic to the food processor and process until smooth. Store in a covered container in the refrigerator. When you are ready to serve, chop in raw vegetables, or use as a dip, salad dressing or spread for the salad wraps recipe. You can also use the pate to make sauces or raw soups. Experiment and enjoy!

Orange and Cinnamon-maple Carrot Salad

3 or 4 medium carrots (grated)

juice of 1 orange

1 tablespoon grade B maple syrup

1 tablespoon sesame meal

1 tablespoon olive oil (optional)

½ teaspoon cinnamon

Place all ingredients in a bowl and toss together. Serve immediately. This goes good on the Biogenic salad or as a side dish with a piece of sourdough bread.

  Fruit Muesli Too

1 large apple, or 2 small, peeled and grated

juice of 1 orange

1 dried apricot (organic, unsulphured), soaked and chopped

2 tablespoons of organically produced plain yogurt or with a glass of fresh, pure, homemade buttermilk from healthy, raw milk

Mix the ingredients together and serve immediately. This muesli, without the addition of protein in the form of seed meal makes a suitable dessert snack.

  Perfect Rice

The most delicious rice we have ever cooked is organic Basmati Brown rice.  And this is an easy way to prepare it. (Be sure to wash the rice at least three times before cooking.)
Put about 1 inch of water in the bottom of a medium or larger size crock-pot.

Add 1 cup of washed rice in a small, stainless steel mixing bowl, one that will fit down in your crock-pot. (Make sure that your bowl does not touch the inside wall of the crock-pot, so that it can be easily removed.)

Add 2 cups of water and 1 teaspoon Celtic Salt to the rice. 

Place the bowl of rice in the crock-pot. Do not put a lid on the don't need it.

Put the lid on the crock-pot and set on high temperature.

In about two hours, or when you can see that the water is completely cooked out and there is none remaining on the bottom of the bowl (check it with a spoon), your rice
is done and ready to eat. This rice smells yummy when it is cooking...reminds us of
the smell of buttered popcorn. The rice will be tender and delicious. Season to taste.

Coconut Rice Balls

1 cup brown Basmati rice (organic)

¼ cup grated fresh coconut

or ¼ cup finely chopped raw vegetables instead of the coconut (optional)

Cook rice as usual.  When done, add coconut (or veggies). Serve hot or cold. For picnic lunch or work, form cold rice mixture into 1” diameter balls and refrigerate. When ready to eat, add a little tamari or kelp. Serve with fresh buckwheat greens, salad or sprinkle them with finely snipped wheat grass.

Mineral Broth  (scrap soup)

We also make delicious mineral broth soup that will delight your soul as well as your tummy. We nicknamed it "scrap soup", because we save all our organic potato and carrot peelings, celery tops, onion and garlic peelings, and any scraps from green veggies such as kale, cabbage, spinach, etc. After we've saved these scraps for about one week, we put them in the crock-pot along with a whole onion, about 6 cloves of garlic and one small hot pepper. Fill the crock-pot with water to cover the veggie scraps and let it cook on high for about 2 hours. Strain the vegetables, compost and save the broth. Season it with a little Celtic salt and have a bowl or mug of it as a delicious, healthy, mineral rich soup, along with a piece of hearty whole grain bread. (Instead of using butter on the bread, we either use mashed avocado as a spread, or we dip the bread in olive oil and cracked pepper)

We also use this broth to prepare other recipes, in place of plain water. For example, we make homemade hummus and use this veggie broth for the liquid. This makes it ten times more flavorful. We eat one really yummy, but simple cooked thing each day - either a baked potato, a nice big serving of brown rice, hummus, red beans, pasta with pesto sauce and garlic, etc. The rest of the day we eat our raw foods, such as salad, soaked seeds, nuts, fruit, sprouts, raw vegetables, etc. 

Kevin and Donna  are certified teachers of Biogenic Living as taught by the International Biogenic Society in Nelson, B.C., Canada. They encourage us to return to living a simple, natural, creative life, absorbing all the sources of energy, harmony and knowledge in and around us. Natural Health and Biogenic Nutrition are only one aspect of the Biogenic lifestyle. Other subjects of related interest include Biogenic Living, Biogenic Meditation and Biogenic Fulfillment.

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