Baked Oatmeal• 4 cups rolled oats• 2 teaspoon cream of tartar• 1 teaspoon baking soda• 1 teaspoon cinnamon• 1 cup milk• 3 eggs• 1/2 cup olive oil• 1/2 cup sweetener (maple syrup,

honey, or brown sugar).

Preheat oven.Put all ingredients in a large mixing bowl and mix Very Very well.Grease an 8x8 or equivalent baking pan.Bake 35 minutes or until it springs back when touched, like a cake.

Serve with butter, sweetener and raisins.Skill set:baking.

Granola• 1/4 cup olive, sunflower or coco-

nut oil• 1/2 cup sweetener, such as ma-

ple syrup or honey• 1 teaspoon vanilla if available• 1 cup dried fruit, such as raisins.In the bottom of a mixing bowl, put the liquids and stir in the driedfruit to allow it to get moist.Add:• 4 cups rolled oats• 1/2 cup nuts• 1/2 cup seeds• 1/2 cup cereal flakes (optional)• 1/2 cup shredded coconut (op-

tional)• Dried fruits, such as raisins cur-

rants or trail mixes

Stir all together, and bake in a well oiled pan in a 195 degree oven,stirring occasionally, until browned., approximately 1 1/2 hours.You can cook it at 350, if you are cooking other things, but if so stirmore often to keep it from sticking.Skill set:roasting

Breakfast

Mexican rice• 2 Cups rice• 1 medium onion, chopped• 2 T butter• 2 T extra virgin olive oil• 1 T cumin seed, curry powder,

Italian seasoning, or fajita sea-soning

• 1 teaspoon salt• 2 cups chicken stock, tomato

juice, or water• 1 or 2 cups cooked pinto, black or

other bean (or one can)• 1 clove garlic, peeled and

mashed• 1 T green olives

In a heavy, flameproof casserole dish, melt butter and olive oil. Sau-teeonion with red chile flakes (if de-sired).until onion is soft. Add riceand saute until milky. Pour in liquid, add salt, seasoning, beans andgarlic and bring to a rolling boil. Boil, uncovered for about 10 to 15minutes until the water has reduced to the level of the rice. Reduceheat, cover lightly and cook until rice is soft. Serve with yogurt orshredded cheese.black

Skill set:Frying

Rice

Basic Beans Recipe:

• 2 cups black beans, kidney beans, pinto beans, black-eyed peas or

• white beans• Warm water• 2 Tablespoons whey or lemon

juice• 4 cloves garlic, peeled and

mashed (optional)• sea salt and pepper

Cover beans with warm water. Stir in whey or lemon juice and leavein a warm place for 12 to 24 hours, depending on bean size. Drain,rinse. Place in large pot and add wa-ter to cover beans. Bring to a boil.Reduce heat, add garlic. Simmer, covered, for 4 or so hours untilsoft.

Skill Set: soakingcooking

Refried Beans• 4 cups basic beans• 3/4 cup olive oil. or lard.Mash beans with potato masher. Heat oil in a heavy skillet on low.Add beans and cook, stirring con-stantly, until well mixed.Serve with rice or tortillas

Skill set: frying

Fermented Bean PastePut leftover refried beans (above) in a jar. Add 1 tablespoon whey andone teaspoon salt for each cup of bean paste.Leave at least 1 inch space at top of jar. Cover tightly and leave atroom temperature for about 3 days before transferring to refrigerator.Serve as a dip.

Skill set:Lactofermentation

Beans

Carrot Salad• 4 medium carrots, grated• 1 apple, grated• 1 head cabbage, shredded• 1 teaspoon or so of green or red

onion• 1 Tablespoon sunflower or other

seedsMix all together.

Dressing In a separate bowl:• 1 teaspoon mustard• 2 tablespoons good vinegar• 1/2 cup extra virgin olive oil• 1 T other oil.• 1 teaspoon salt• Grated garlic, ginger or other

seasonings as desiredStir the dressing together. Use 1 ta-blespoon or more on the salad, and save the rest for other recipes, such as chicken marinade.

Skill set:GratingMixing salad dressing

Gingered Carrots

Separate whey from yogurt or kefir• 4 cups peeled, grated carrots• 1 Tablespoon freshly grated

ginger• 1 Tablespoon sea salt• 4 Tablespoons whey (or add 1

more T salt)• Mix all ingredients and pound to re-lease juices. Place in a quart sizedwide mouth mason jar and press firmly with the pounder until thejuice covers the carrots. Or, cover with a bit of bottled water.Allow to sit at room temperature about 3 days, or until fizzy, and thenmove to fridge.

Serve as a condiment, like a chutney or relish.(If a lacto-fermented food gets a bit of white mold on top, simplyremove it with a spoon.)Skill set: Lacto-fermentation

Carrots

Shepherd’s Pie• 1 T olive oil• 1 lb. hamburger• 1 onion, chopped fine• 1 teaspoon salt• 2 cups fluid (stock, broth or to-

mato juice)• Frozen vegetables or canned

vegetables, or grated carrot, as desired

Gently brown the hamburger with the onion in the olive oil. Pour intothe bottom of a casserole dish or cake pan. Add the rest of theingredients and stir gently

For topping:• 5 large potatoes, boiled in salted

water until soft• 1 egg, whipped• Whip together, and spoon over

hamburger mix.• If desired, top with shredded

cheese, paprika.

Bake in oven at 350 for 45 minutes, or until browned and bubblySkill set: Frying, assembling.

Meat

Marinated Chicken• Chicken legs• Basic Salad dressing (see above)Put the chicken legs and 1/2 cup sal-ad dressing in a food storage bagor bowl. Allow to soak in the refriger-ator, turning every so often.Bake in a preheated 350 oven for 20-30 minutes, until browned andjuices run clear.Skill set:MarinadingBakingSafe meat cooking

Chicken Stir-fry• 1 tablespoon olive oil plus 1 table-

spoon butter (or sesame oil)• 1/2 cup cooked chicken• Chopped vegetables as desired,

(carrots, onion, broccoli,• celery, cabbage)• 1 teaspoon grated ginger• 1-2 cloves garlic• Salt or soy sauceHeat oil and butter in a frying pan. On low, stir fry the ginger andgarlic. Add all the ingredients, stirring often.This is a good recipe to use up leftover meats and vegetables.Serve with rice.Skill set:Using leftoversStir fry

Hash Brown Potatoes

Shred the potatoes with a grater. Put in a bowl and cover with waterfor at least 30 minutes. Drain. Pat dry. Fry on low in olive oil untilgently browned.Skill set: GratingSoakingFrying

Baked PotatoesWash potatoes thoroughly. Pierce with a fork 4 times. Put in the ovenon 350 until soft, 1 to 1 1/2 hours. Serve with butter, yogurt, salsa andshredded cheese.To use leftovers: make twice baked potatoes: Scoop out the insides,mix with the toppings, and then refill. Bake 1/2 hour or until warm.Skill set:piercing potatoes.

Potatoes

Sweet Potato Pudding:Bake sweet potatoes in 350 oven until soft.Peel, mash. • Add 1 or 2 beaten eggs• 2 tablespoons of milk or cream• 1 or 2 tablespoons lemon juice• 2 Tablespoon• Sprinkle of nutmeg, cinnamon,

and/or clovesStir well. Pour into a well buttered pan and bake at 350 for 40minutes or until brownedSkill set:assembly