Living E-book

Saturday, May 30, 2015

Meat 'Falafel' Meatballs

Youtube Video

Meat 'Falafel'
(or meatballs)

2 T green onion leaves chopped
2 T parsley chopped
2 T cilantro leaves chopped
1 egg
salt to taste
1 c water
1/2 lb. of ground 'pastured' pork
1/2 lb. of ground 'pastured' beef

Combine all ingredients in a bowl and mix well
Scoop the meat mixture with an ice cream scoop to form into balls
Boil in water
Cook until the water evaporates and the balls are sizzling in the pan
It is done when it turns brown on the the outside
Serve with rice with dill, bread, or eat by itself.

Rice with Dill Video

Meat 'Falafel' (Meat balls) can also be eaten with Cauliflower 'Rice'
Video Link

Rice with Dill, Middle Eastern

Rice With Dill
(Middle Eastern)

Video Link


1 and 1/2 c thawed frozen Lima beans
3 c Basmati rice
8 - 9 c water ( to boil the rice)
juice of 2 lemons and salt to taste
1 pita bread cut into 4 parts
(number of pita bread depends on pot size)
2-4 T dried dill depending on your preference


Boil the Basmati rice in water until slightly cooked
Drain the water
Set aside
Brush 2 T oil at the bottom of a pot
Put the Pita bread that was cut into 4 at the bottom of the pot
Ladle the rice on top of the pita bread and cover with a tight fitting lid
Steam the Basmati rice over low heat
When done, put the rice in a big bowl and mix the dill, lima beans and oil
Serve with meat falafel or grilled meat and salad

Friday, May 29, 2015

Vegetable Stir fry With Gravy Plant Based

Youtube Video

Vegetable Stir Fry With Gravy

1 and 1/4 c water
2 T all purpose flour
1/8 c hoisin sauce
1/4 t salt or salt to taste
2 T olive oil
1 t butter
1 and 1/2 T minced garlic
2 and 1/4 T minced ginger
1/2 c carrots
2 c broccoli
1/2 regular bunch spinach
1/2 c red bell pepper
1/2 c mushrooms sliced

Make the gravy by putting all the gravy ingredients in a bowl.
Mix with a whisk.
Put the oil and butter in a heated pan.
Add the garlic and ginger.
Put the gravy mix in the pan.
Whisk while simmering in low heat.
When slightly thickened, put the carrots in.
Put all the ingredients in
Let it simmer for 1-2 min.
Serve when done with rice, rice and meat, or eat by itself


Making the gravy

Gravy in the pan

Sauteeing the garlic and ginger

Gravy and carrots in


Veggies in the pan

Coming together

The veggies expressing together

It became a dish that you can eat with rice or a dish you can eat by itself. Enjoy.

Vegan Taco Meat Filling (for 3- 4)

Vegan Taco Meat Filling for (for 3- 4)


1 pack Helen's Organic veggie ground soy protein
(or you can use 1/2 c tvp plus 1/2 c water plus pinch of rosemary and cumin)
3/4 c red onions diced
2 T red bell pepper chopped
1 and 1/2 T carrots chopped
1 T cilantro leaves chopped
salt to taste
2 T olive oil

3-4 flour or corn tortillas

Finely sliced 1/3 iceberg lettuce
1 avocado 

Put the oil in a hot pan
Add the diced onion 
Saute for 1 min.
Add the soy protein
Cook for about 2 -3 min.
Add the carrots
Add the red bell peppers
Add the cilantro.
Serve in a warm soft corn (or flour) tortilla with pineapple salsa

To Assemble
heat the corn tortilla in the microwave for 10 seconds
Add the filling on top
Add the salsa
Add the lettuce
Add shredded Mexican cheese
(or other kinds of cheese)
Sprinkle some chopped cilantro
Add some avocado slices
Squeeze some lime juice on top (optional)
Add taco sauce or salsa verde on top if you prefer to do so.


Passionfruit Pineapple Salsa


Soy Protein 

Pan frying the soy protein with the red bell peppers

Pan frying the veggies and the soy protein

Finished dish

Passionfruit Pineapple Salsa (For 3 - 4 People)

Passionfruit Pineapple Salsa 
(for 3-4)

juice of 1/2 medium lime
1/4 c cucumber diced
pulp of 1/2 thawed frozen passionfruit  
(I got this from the Mexican store)
1 and 1/2 T chopped fresh pineapple
1/2 c tomatoes diced
1/8 t salt
1 T mango chopped
1 T cilantro chopped

Extract the juice of 1/2 lime.
Set aside.
Add the rest of the ingredients in a bowl .
Put the lime juice in.
Mix well.
Serve with taco, eat by itself, or eat with grilled meat.

Taco with Salsa

You can us this salsa with the following:
Rice and Sausages

Tofu and Bokchoy Stirfry : Plant Based

Bokchoy and Tofu Stir Fry Water Based


1 and 1/2 c water
1 block tofu cubed
1/2 c onions
1 and 1/2 T ginger minced
1/2 c sliced carrots
1 big bunch bokchoy  (Asian spinach) sliced
1 and 1/2 T soy sauce (orBraggs liquid aminos)
salt to taste
juice of 1 med. orange

Cut tofu into cubes.
Put the water in the  pan.
When boiling, add the cut tofu and carrots.
Add the bokchoy and other ingredients.
When veggies are done, put 1 t butter and 1 T olive oil
Serve with steamed rice, eat by itself, or serve with meat


Cut tofu and carrots


Cut bokchoy and ginger

Finished dish