Quick, Nutritious Meals

Here are some super-fast, easy recipes for snack, breakfast, lunch and dinner for people on the go who need something substantial to keep them going and want to avoid the health-risky fast foods.


  1. Mung Bean Sprouts
  2. Oil less Popcorn
  3. Soaked dates-sunflower seeds
  4. Mashed avocado spread with Olive oil, salt, pepper
  5. Soaked peanuts
  6. Soaked mixed nuts and seeds: sunflower, pumpkin, flax, sesame, cashews and 1 T honey.
  7. Peanut Milk with 1 T Honey
  8. Soaked mixed dried fruits
  9. Dates soaked in coconut milk
  10. Bliss Balls: tahini, honey, milk powder rolled in desiccated coconut
  11. Gomasio
  12. Carob powder, avocado, coconut oil, honey, milk powder: Blend together
  13. Very ripe bananas (those having brown spots on the skin)


  1. Soaked muesli with milk
  2. Soaked oats, peanuts and dates in milk
  3. Fruit salad with yoghurt
  4. Smoothie: banana, milk, honey, spirulina
  5. Soaked couscous in milk with dates, sunflower seeds
  6. Soaked semolina in milk with dates, sunflower seeds
  7. Soaked peanut, chick peas and mung bean with olive oil, salt, pepper, lemon juice
  8. Boiled sweet potato with butter, milk, 1 T honey
  9. Weetabix with soaked dates, peanuts and yoghurt
  10. Smoothie: soaked dates, avocado, milk, 1 T honey
  11. Boiled plantain with milk, 1 T honey


  1. Baked sweet potato with olive oil, salt, pepper
  2. Baked butternut with olive oil, salt, pepper
  3. Baked potato and carrot with olive oil, salt, pepper
  4. Baked eggplant, tomato and green pepper with olive oil, salt, pepper
  5. Baked plantain (unripe banana) with olive oil, salt, pepper
  6. Soaked couscous with chopped tomato with olive oil, salt, pepper
  7. Boiled butternut with cinnamon and butter
  8. Salad: lettuce, tomato, grated carrot, mung bean sprouts, coriander leaf with olive oil, lemon juice, salt, pepper
  9. Humus on ryvita: blend chick peas, tahini with olive oil, salt, pepper, lemon
  10. Soya Mayonnaise: Blend tofu, with olive oil, salt, pepper, lemon juice, coriander leaf

Use as a base: rice cake, whole wheat cake, corn cake, ryvita, pro-vita, matzos or rye bread


  1. Slow cook: samp and beans with salt, pepper. Add olive oil at end
  2. Boil tomato and spinach together. Stir in peanut powder.
  3. Quinoa with steamed vegetables
  4. Soak yellow split mung dhal. Cook with tomato, salt, pepper. Add chopped coriander leaf at end.
  5. Slow cook kitcharee: buckwheat, yellow split mung dhal (pre-soaked), mixed vegetables, curry leaves, salt, pepper.
  6. Mixed vegetable soup: boil all together with bay leaves, sage, salt, pepper.
  7. Butternut soup: Boil. Blend with salt, pepper, coriander leaves, and yellow powder.
  8. Potato-Sweet Potato Soup
  9. Mixed steamed vegetable (cauliflower, green beans, peas). Stir in unhydrogenated peanut butter to make casserole dish.
  10. Mixed steamed vegetable (broccoli, carrots peas) stir in channa flour and yoghurt to make casserole dish.

Side dish can be any of the following: brown rice, quinoa, buckwheat, couscous, bulgur wheat. If the grains are soaked for at least 6 hours before, they will cook very quickly.