Table of contents

Dictionary----------------------------------------------------------------------------1 About Quantities--------------------------------------------------------------------2 Day 0----------------------------------------------------------------------------------3 Split pea soup----------------------------------------------------------------3 Day 1----------------------------------------------------------------------------------6 Bulgur------------------------------------------------------------------------- 6 Lentil-Tomato Sauce -------------------------------------------------------7 Vegetables--------------------------------------------------------------------8 Day 2----------------------------------------------------------------------------------9 Steamed Potatoes -----------------------------------------------------------9 Red Cabbage---------------------------------------------------------------10 Green Lentils---------------------------------------------------------------11 Day 3 --------------------------------------------------------------------------------12 Millet------------------------------------------------------------------------12 Bean Provencal------------------------------------------------------------13 Steamed Vegetables-------------------------------------------------------14 Day 4---------------------------------------------------------------------------------16 Brown Rice-----------------------------------------------------------------16 Tofu stew -------------------------------------------------------------------17 Steamed Vegetables-------------------------------------------------------18 Day 5---------------------------------------------------------------------------------20 Pasta-------------------------------------------------------------------------20 Tomato -Vegetable Sauce------------------------------------------------21 Day 6---------------------------------------------------------------------------------23 Millet------------------------------------------------------------------------23 GadoGado ------------------------------------------------------------------24 Steamed Chicories---------------------------------------------------------26 Day 7---------------------------------------------------------------------------------27 Brown Rice-----------------------------------------------------------------27 Lentil Sauce ----------------------------------------------------------------28 Stir Fry Potatoes-----------------------------------------------------------29 Steamed Pumpkin (Winter)----------------------------------------------29 Steamed Cauliflower (Summer)-----------------------------------------29 Raita-------------------------------------------------------------------------30 Day 8---------------------------------------------------------------------------------31 Potatoes Puree -------------------------------------------------------------31 Steamed Leek--------------------------------------------------------------32 Kidney beans---------------------------------------------------------------32 Day 9---------------------------------------------------------------------------------34 White Rice------------------------------------------------------------------34 Mixed Vegetables Sweet/Sour-------------------------------------------36 Day 10-------------------------------------------------------------------------------38 Couscous--------------------------------------------------------------------38 Mixed Vegetable Sauce---------------------------------------------------40 Day 10 soup----------------------------------------------------------------42

Dictionary

English
Beetroot Broccoli Brussels sprouts Cabbage, red , Red Cabbage, white , White Carrots Cauliflower Celery (headHead ) Celery (bunchBunch) Chicories Courgettes Cucumber Ginger Green Beans Leek Lettuce Mushrooms Onions Peppers, greenGreen Peppers, redRed Potatoes Pumpkin Tomatoes

Nederland Franais
Rode Biet Broccoli Spruitjes Rode Kool Witte Kool Wortelen Bloemkool Knolselderij Bleekselderij Witlof Courgettes Komkommer Gember Prinsesbonen Prei Sla Champignons Uien Paprika, groenGroen Paprika, roodRood Aardappels Pompoen Tomaten Betterave rouge Brocolis Choux de Bruxelles Chou rouge Chou blanc Carottes Chou fleur Cleri rave Cleri en branches Chicon / endive Courgettes Concombre Gingembre Haricots princesse Poireaux Salade / laitue Champignons Oignons Poivron vert Poivron rouge Pommes de terre Potiron Tomates

Deutsch
Rote Beete Broccoli Rosenkohl Rotkohl Weikohl Karotten Blumenkohl Knollensellerie Stangensellerie Chicoree ZucchiniCourgett es Salatgurke Ingwer Brechbohnen Lauch Salat Champignons Zwiebeln Paprika, grnGrn Paprika, rotRot Kartoffeln Krbis Tomaten

About Quantities
The numbers of persons in the recipes are only indications. Each course is different and the recipes are based on courses in winter. With warmer temperatures students often eat less. In a course with many old students often less food is required than in a course with many new students. Its good to start a course with the amounts as given; after some days you will see if the quantities are enough or to much. Than its necessary to adjust. Example: It has been cooked for 60 people and there is 25% left over for some days, than its possible to adjust by trying to cook for 50 people. Make sure you feel the amounts you are choosing are enough: Its better having too much than having not enough.

Quantity Abbreviations:
L dl ml G kg T =Litres =Decilitres =Millilitres =Grams =Kilograms =Tablespoon

Tsp =Teaspoon Pc =Pieces

Day 0

Day 0 Split pea soup

PREPARATION TIMES 14.00 18.00 Start; if soup is ready early, it can be reheated carefully later Serve with bread, butter, tahin, shoyu and salt

INGREDIENTS Serves Green split peas Hot water Onions Potatoes Carrots Celery Root Leek Bay leaves Pepper Cumin powder Bouillonpowder orOr cubes Salt Oil to fry Shoyu Parsley finely chopped STEP BY STEP Remove stones from dry split peas and wash peas. Peel and chop onions. Peal and chop potatoes and celery in bite size pieces. Carrots can be sliced in the kitchen machine. Cut leeks first in length, chop, and then wash very well to remove all sand, use the green part as well. For 60 people you need two big pots. 15 1 kg 4L 300 g 1 kg 750 g 380 g 380 g 4 1 tsp 1 tsp 2T 1T 30 2 kg 8L 600 g 2 kg 1,5 kg 750 g 750 g 8 2 tsp 2 tsp 4T 2T 60 4 kg 16 L 1,2 kg 4 kg 3 kg 1,5 kg 1,5 kg 16 4tsp 4tsp 8T 4T 75 5 kg 20 L 1,5 kg 5 kg 3,8 kg 1,9 kg 1,9 kg 20 5 tsp 5 tsp 10 T 5T 90 6 kg 24 L 1,8 kg 6 kg 4,5 kg 2,3 kg 2,3 kg 24 6 tsp 6 tsp 12 T 6T

To taste To taste To taste To taste To taste 1 mug 2 mugs 4 mugs 5 mugs 6 mugs

Day 0

Day 0 Heat oil. Add onions, fry on low fire until tender and transparent. Add peas and hot water, bring to boil, stir at the bottom of the pot regularly, peas easily burn. Remove scum. Add cumin powder and pepper. Boil on a very low flame for 60 minutes. Add potatoes, carrots, celery, bay leaves, and bouillon-powder. Bring to boil again and boil on a very low until flame until split peas and vegetables are soft (about 30 minutes). Stir regularly at the bottom of the pot, the soup burns easily. Add more water if soup is too thick. When split peas and vegetables are soft add leek. Boil on a very low flame until leek is soft. Remove bay leaves. Add salt and shoyu to taste. Its good to have the soup ready 17.30 Serve soup with chopped parsley, bread, butter and shoyu.

Day 1

Day 1
Menu
Bulgur Lentil-Tomato Sauce Salad Steamed Leek in Winter or courgettes in Summer No Dessert PREPARATION TIMES 6.30 7,55 7.30 9.00 10.00 10.15 Clean and chop vegetables for sauce Soak lentils Boil water for tea and bulgur Start lentils When lentils are boiling, start tomato sauce Start bulgur Start vegetables Green Salad Mix White / Red Cabbage Salad , Carrot French Dressing

Bulgur
INGREDIENTS Serves Bulgur Water Salt 15 1L 1,5 L 1tsp 30 2 L 3 L 2tsp 60 4L 6L 4tsp 75 5L 7,5 L 5tsp 90 6L 9L 6tsp

STEP BY STEP It is important that you can reach the bottom of the pot with a chopstick (Chinese eating stick). NOTE: NEVER STIR GRAINS DURING COOKINGBring water to boil. Put Salt. Add bulgur. Bring to boil again. Cover and boil on a low flame until bulgur is soft. (Depending on the amount between 15 and 30 minutes.) Check in between the bottom of the pot with a chopstick. When bulgur begins to stick turn off the heat. Bulgur should have absorbed all water. Keep pot warm until serving wrapped in a blanket.

Day 1

Lentil-Tomato Sauce
For this dish lentils and tomato-sauce are prepared separately and mixed together in the end INGREDIENTS: Serves 15 30 60 75 90

Lentils:
Red Lentils Turmeric Salt 440 g 1,5 tsp T 880 g 3 tsp 1T 1,8 kg 6 tsp 2T 2,2 kg 7 tsp 2T 2,6kg 9tsp 3T

Tomato Sauce:
Onions Carrots Celery Bunch Tomatoes, canned Tomato puree Coriander seed (whole) Cumin seed(whole) Salt Oil for frying STEP BY STEP Preparations before cooking: Clean and chop vegetables in bite size pieces. Carrots can be sliced in the kitchen machine. Check lentils for stones. Soak lentils while group sit . 1 part lentils, 3 to 4 times water. Ground whole coriander seed in the grey mortar and mix with cumin seed in a bowl. Open tomato and tomato puree cans. 120 g 750g 500 g 500 g 200 g 1T 1T 240 g 1,5 kg 1 kg 1 kg 400 g 3T 3T 480 g 3 kg 2 kg 2 kg 800 g 6T 6T 600 g 3,75 kg 2,5 kg 2,5 kg 1 kg 7T 7T 720 g 4,5 kg 3 kg 3 kg 1,2 kg 9T 9T

To taste To taste To taste To taste To taste

Day 1 Cook tomato sauce and lentils separately and mix together in the end 1. Tomato sauce: Heat oil. Add seed mix. Fry for a moment. Add onions. Fry on a low flame until soft. Add tomatoes and tomato puree. Bring to boil again. Boil on a low flame for 5 minutes. Add the vegetables. Bring to boil again on a low flame until soft. 2. Lentils: After group sit drain lentils from soaking water and put in pan with enough fresh water to cover (about 4 cm above lentils). Add turmeric and salt. Bring to the boil .Stir from the beginning frequently on the bottom of the pot. Lentils have the tendency to get attached to the bottom and to burn easily. Boil on a low flame until the lentils are tender. Time depends on the amount: about 20 minutes from boiling. Check frequently and add more water if needed. Add the cooked lentils to the tomato sauce. Take off heat. Add salt to taste. Cover until time to serve

Vegetables
INGREDIENTS Serves Winter : Leeks Summer : Courgettes STEP BY STEP Leeks: Cut leeks first in length, chop in 3cm pieces, and then wash very well to remove all sand use the green part as well. Courgettes : Cut courgettes first in length, then each half in length again and chop in 3cm pieces. Put vegetables in steamer-baskets. Put boiling water in the pots of the steamer sets ( pots should be filled about 1/2 ). Put baskets on the pots and lids on the baskets. Bring to boil. Keep water boiling. Turn off when the vegetables are still a little bit crunchy. (15 to 20 minutes) Just before serving, fry the steamed vegetables a couple of minutes in the wok with some oil and some dry parsley. PREPARATIONS Day2 Prepare Chocolate Pudding Soak Green Lentils 8 15 1,5 kg 1,5 kg 30 3 kg 3 kg 60 6 kg 6 kg 75 7,5 kg 7,5 kg 90 9 kg 9 kg

Day 2

Day 2
Menu
Potatoes Puree Red Cabbage Green Lentils Chocolate Pudding PREPARATION TIMES 6.30 7,55 9.00 chop onions and red cabbage Pell and clean potatoes Boil water for tea and potatoes Start red cabbage Start lentils Carrot/Celery Salad Green Salad Mix Italian Dressing

Steamed Potatoes
INGREDIENTS : Serves Potatoes STEP BY STEP Peel. potatoes, wash them. Cut in medium size (3-4 cm). Put vegetables in steamer-baskets. Put boiling water in the pots of the steamer sets ( pots should be filled about 1/2 ). Put baskets on the pots and lids on the baskets. Bring to boil. Keep water boiling. Turn off when still a little bit crunchy as the vegetables will continue cooking in their steam. (depending on amount 20 30 minutes steaming time) Chopped parsley may be added before serving 15 3 kg 30 6 kg 60 12 kg 75 15 kg 90 18 kg

Day 2

Red Cabbage
INGREDIENTS Serves Onions Red cabbage Apples Raisins Vinegar Salt Cinnamon Black pepper Cloves Bay leaves Shoyu Sunflower oil Water STEP BY STEP 15 100 g 1,3 kg 170 g 30g 30 ml T T tsp 1 1 to taste 30 200 g 2,6kg 330 g 60 g 60 ml T T tsp 2 2 60 400 g 5,2kg 660 g 120 g 120 ml 1T 1T 1 tsp 4 4 75 500 g 6,8 kg 830 g 150 g 150 ml 1 T 1T 1 tsp 5 5 90 600 g 7,8 kg 990 g 180 g 180ml 1T 1T 1 tsp 6 6

Peal and chop onions. Wash raisins or use some of the breakfast left over Prepare spice-mix. Slice red cabbage roughly with kitchen machine. Heat oil and fry onions until tender and transparent. Add red cabbage. Stir well. Add vinegar. Stir well. Add salt, cinnamon, bay leaves, cloves, raisins and some water. (The water should not be much, some cm of water at the bottom are enough. The cabbage higher is steaming by the water below) Bring to boil. Cover and boil on a low flame until cabbage is soft ( depending of the amount between 40 minutes and 1 hour) . Peel and chop apples. Add to cabbage. Boil on a low flame 15 more minutes. Add salt to taste.

10

Day 2

Green Lentils
INGREDIENTS : Serves Green lentils Herbs of Provence Salt Shoyu Sunflower oil Water STEP BY STEP Rinse soaked lentils. Cover lentils with cold water (about 3 cm above the lentils ), bring to boil , remove scum. Add herb of Provence. Boil lentils on a low flame for about 1 h. or until they are done. Check in between if more water is necessary. When lentils are soft add shoyu. 15 450 g 1T T 1,1 T 30 900 g 2T 1T 2,2 T 60 1,8 kg 4T 2T 4,4 T 75 2,250 kg 5T 2T 5,5 T 90 2,7 kg 6T 3T 6,6 T

PREPARATION Day 3: Soak Azuki beans Prepare left over cake or cookies

11

Day 3

Day 3
Menu
Millet Bean Provencal Steamed Vegetables Left over cake or cookies PREPARATION TIMES 6.30 7,55 9.00 9.45 10.00 Clean and chop vegetables Boil water for tea and millet Drain and boil Azuki beans Start vegetables for Bean Provencal Start millet Start steamed vegetables Carrot Salad, White Cabbage Salad Green Salad Mix French dressing

Millet
INGREDIENTS Serves Millet Water Salt Sunflower oil STEP BY STEP It is important that you can reach the bottom of the pot with a chopstick (Chinese eating stick). NOTE: NEVER STIR GRAINS DURING COOKINGHeat some oil. Lightly toast the millet. Grains should be covered by a thin layer of oil . This prevents millet from sticking while cooking. Add boiling water, salt. Bring millet back to boil. Boil on a low flame until millet is soft (depending on the amount for 20 to 40 minutes). Check in between the bottom of the pot with a chopstick. Careful, millet burns easily, therefore dont forget checking. Millet should have absorbed all water. If not drain. Keep pot warm until serving wrapped in a blanket. Fluff up with a fork before serving. 15 0,8 L 1,6 L 1 tsp 30 1,6 L 3,2L 2 tsp 60 3,2 L 6,3 L 4 tsp 75 4L 7,9 L 5 tsp 90 4.8 L 9,5 L 6 tsp

12

Day 3

Bean Provencal
For this dish beans and vegetables are prepared separately and mixed together when both are finished. INGREDIENTS Serves Azuki beans Onions Pumpkin (winter) Or Courgettes (summer) Carrots Red peppers Green peppers Mushrooms Tomatoes, canned Tomato puree Cumin powder Paprika powder Herbs Provencal Black pepper Salt Sunflower oil Water Cornflower (Maizena) Salt STEP BY STEP Preparations before cooking: Peal and chop onions. Clean and chop other vegetables bite size pieces ( if pumpkin is used: you can use the pumpkin- peal ) Prepare spice/herb -mix ( including salt). Rinse soaked Azuki and drain them. Open tomato and tomato puree cans. 15 30 60 1,6 kg 400g 2 kg 75 2 kg 500g 2,5kg 90 2,4 kg 600g 3 kg

400 g 800 g 100g 200g 500 g 1 kg

400 150 150 150 400 100 1 1 1 1

g g g g g g

800 300 300 300 800 200 2 2 2 1 3

g g g g g g

1,6 kg 600 g 600 g 600 g 1,6 kg 400 g 4 4 4 2 6 tsp T T tsp T

2 kg 750 g 750 g 750 g 2 kg 500 g 5 5 5 2 7 tsp T T tsp T

2,4 kg 900 g 900 g 900 g 2,4 kg 600 g 6 6 6 3 9 tsp T T tsp T

tsp T T tsp T

tsp T T tsp T

to taste

to taste

to taste

to taste

to taste

13

Day 3 Azuki beans: Cook Azuki beans in water (no salt) until the beans are soft ( about 60 minutes ). There should always be some water on top of the beans. Vegetables-preparation: Heat oil and fry onions on low fire until soft and transparent. Add peppers and carrots. Fry for some moments, stir carefully. Add pumpkin if pumpkin is used. Add and spice/herb mix. Add tomato cans and tomato puree. Add water. Bring to a boil. Boil on a low flame until carrots are soft. Add courgettes and mushrooms (if are courgettes and mushrooms used). Boil on a low flame until courgettes and mushrooms are soft ( about 10-15 minutes). Drain the beans and add to the sauce. If necessary add salt to taste If the dish is very watery dissolve some corn flour (Maizena) in some cold water. Add to the dish and bring to a boil for 1 minute stirring carefully. It is good to have the dish ready earlier than 10.45 .

Steamed Vegetables
INGREDIENTS Serves Winter: Brussels sprouts Broccoli Summer: Leek Broccoli 15 1 kg 750 g 30 2 kg 1,5 kg 60 4 kg 3 kg 75 5 kg 3,750 kg 5 kg 3,750 kg 90 6 kg 4,5 kg

1 kg 750 g

2 kg 1,5 kg

4 kg 3 kg

6 kg 4,5 kg

14

Day 3 STEP BY STEP Clean and chop vegetables. Brussels sprouts: Remove outer leaves, cut away dry pieces of the stem, cut a cross in the stem . Leeks: Cut leeks first in length, chop, and then wash very well to remove all sand , use the green part as well. Broccoli: Cut away dry pieces of the stem, Cut flowers in similar size as Brussels sprouts. Allow enough time for preparation. Steaming big amounts of vegetables need much longer than perhaps expected. Better start steaming a bit earlier and keep covered till serving rather than serving half cooked vegetables. Put vegetables in separate steamer-baskets. Put boiling water in the pots of the steamer sets ( pots should be filled about 3/4 ). Put baskets on the pots and lids on the baskets. Bring to boil. It takes some time until steam is developing. Keep water boiling on a low flame. Start with Brussels sprouts (if used). They need more time than broccoli. Keep water boiling. After 10 minutes, put the baskets with broccoli on the baskets with Brussels sprouts. Leeks need about the same time as broccoli. ( + 20minutes ) Keep water boiling. Turn off when still a little bit crunchy as the vegetables will continue cooking in their steam. Mix together before serving. PREPARATION Day 4: Chop and marinate Tofu Tin apple compote (no real preparation) STEP BY STEP Chop tofu in cubes about 2cm x 2cm x 2cm. Put tofu in a bowl or pot. Prepare spice -mix in a bowl. Heat some oil . Fry spices for a moment. Add Shoyu. Add some water. Boil for 10 minutes. Let it cool down. Pour this liquid over the tofu. Add water until tofu is covered. Mix well. Cover and keep in fridge during night.

15

Day 4

Day 4
Menu
Brown rice Steamed Vegetables Tofu stew Beetroot/Carrot Salad Green Salad Mix Tahini-Lemon Dressing

PREPARATION TIMES 6.30 7,55 9.00 10.00 Clean and chop vegetables Boil water for tea Start rice Start Tofu stew Start steamed vegetables

Brown Rice
INGREDIENTS Serves Brown rice Cold water Salt STEP BY STEP It is important that you can reach the bottom of the pot with a chopstick (Chinese eating stick). The rice will double-size after cooking. NOTE: NEVER STIR GRAINS DURING COOKING 15 1,1 L 2,1 L 1 tsp 30 2,2 L 4,2 L 2 tsp 60 4,4 L 8,4 L 4 tsp 75 5,5 L 10,5 L 5 tsp 90 6,6 L 12,6 L 6 tsp

Wash and drain the rice first. Place rice in cold water. Bring to the boil and boil for 5 minutes. Add salt. Cover and boil on very low heat . Check in between the bottom of the pot with a chopstick. When it begins to stick turn off the heat (after about 40 min ).Rice should have absorbed all water. If not drain. Keep pot warm until serving wrapped in a blanket. Its good to have grains ready earlier, so they can sit.

16

Day 4

Tofu stew
INGREDIENTS Serves Tofu Marinade: Turmeric Ginger-powder Cumin powder Cinnamon Black pepper Shoyu Stew: Onions White Cabbage Peas (frozen) Cumin seed Caraway seed Mustarded Sunflower oil Water Cornflower (Maizena) Salt 100 g 1,3 kg 220 g 1T 1T 2T 200 g 2,6 kg 440 g 2T 2T 4T 400 g 5,2 kg 880 g 4T 4T 8T 500 g 6,5 kg 1,1 kg 5T 5T 10 T 600 kg 7,8kg 1,3 kg 6T 6T 12 T 0.5 T 0.5 T 0.5 T 0.5 T 0.5 tsp 75 ml 1T 1T 1T 1T 1 tsp 150 ml 2T 2T 2T 2T 2 tsp 300 ml 2,5 T 2,5 T 2,5 T 2,5 T 2,5 tsp 375 ml 3T 3T 3T 3T 3 tsp 450 ml 15 1 kg 30 2 kg 60 4 kg 75 5 kg 90 6 kg

to taste

to taste

to taste

to taste

to taste

17

Day 4

STEP BY STEP Peal and chop onions. Clean and chop other vegetables into bite size pieces. Drain Tofu but keep the marinade for the dish. Prepare seed-mix. Heat oil. Add seed-mix. Fry for a moment covered with a lid until the mustard seeds stop jumping. Add onions and fry on low fire until soft and transparent. Add cabbage fry for some minutes while stirring carefully. Add marinade. Cover and boil on a low flame until cabbage is soft (depending of the amount between 40 minutes and 1 hour). It is not necessary, that all cabbage is covered by liquid, some water on the bottom of the pot is enough. The cabbage is steaming in the liquid below. Check regularly if the dish is not burning. When cabbage is soft add tofu and frozen peas. Bring to boil again, stirring regularly. Boil on a low flame until peas and tofu are hot and soft. If there is to much liquid remove with a ladle. Add more salt if necessary.

Steamed Vegetables
INGREDIENTS Serves Winter: Pumpkin Summer: Carrot s Green Beans (froze n) STEP BY STEP Clean and chop vegetables into bite size pieces. You dont need to remove the peel of the pumpkin if it is used. 18 900 g 1,8 kg 3,6 kg 4,5 kg 5,4 kg 15 30 60 75 90

800 g

1,6 kg

3,2kg

4 kg

4,8 kg

Day 4 Allow enough time for preparation. Steaming big amounts of vegetables need much longer than perhaps expected. Better start steaming a bit earlier and keep covered till serving rather than serving half cooked vegetables. Put vegetables in separate steamer-baskets. Put boiling water in the pots of the steamer sets ( pots should be filled about 3/4 ). Put baskets on the pots and lids on the baskets. Bring to boil. It takes some time until steam is developing. Keep water boiling on a low flame. Turn off when still a little bit crunchy as the vegetables will continue cooking in their steam. Mix together before serving. PREPARATION Day 5: Prepare Rice cake

19

Day 5

Day 5
Menu
Pasta Salad Tomato -Vegetable Sauce Rice Cake White / Red Cabbage Salad, Mixed Green Salad Mix Italian Dressing

PREPARATION TIMES 6.30 7,55 9.00 10.15 Clean and chop vegetables Boil water for tea and pasta Soak TVP Start Tomato -Vegetable Sauce Put pasta in water

Pasta
INGREDIENTS Serves Pasta Salt Water Oil STEP BY STEP For bigger courses use two ore more pots for boiling. Boil a lot of water. Add salt and some oil. Add pasta. Bring to boil again. Boil on a low flame until almost soft, but still a little bit crunchy (al dente). Depending on amount some minutes (How longer it takes to bring to boil again how faster the pasta is ready). Drain and put back into pot. Add some olive oil. Cover with lid. Keep pot warm until serving wrapped in a blanket. Stir a little bit before serving to mix the oil with the pasta. 15 1 kg 1 tsp 30 2 kg 2 tsp 60 4 kg 4 tsp 75 5 kg 5 tsp 90 6 kg 6 tsp

20

Day 5

Tomato -Vegetable Sauce

INGREDIENTS Serves TVP (textured soy) Shoyu Water Onions Carrots Celery Root Leek Mushrooms Sift Tomatoes (carton) Tomato puree Herbs Provencal Basil Oregano Sage Paprikapowder(mild) soup extract (bouillon powder) Shoyu Salt Sunflower oil STEP BY STEP Peel and chop onions Clean and chop other vegetables into bite size pieces Cut leeks first in length, chop, and wash well to remove sand. (At breakfast) Add boiled water to TVP (1 part TVP /2 parts water) and soak for 15 minutes. TVP should be covered with water in the beginning. Add more water if necessary. Drain. Add boiled water and Shoyu (1 dl) to TVP and soak again until use in sauce. TVP should be covered with water in the beginning. Add more water if necessary. If water is left after soaking, it can be used in the sauce. Prepare spice/herb-mix. Open sift tomatoes cartons and tomato puree 15 0,4 L 25 ml 300 750 600 750 600 750 g g g g g g 30 0,8 L 50 ml 600 g 1,5 kg 1,2 kg 1,5 kg 1,2 kg 1,5 kg 100 g 6 2 2 2 2 T T T tsp T 60 1,6 L 100 ml 1,2 kg 3 kg 2,4 kg 3 kg 2,4 kg 3l 200 g 12T 4T 4T 4 tsp 4T 4T 75 2L 125 ml 1,5 kg 3,75 kg 3 kg 3,75 kg 3 kg 3,75 kg 250 g 15 T 5T 5T 5 tsp 5T 5T 90 2,4 L 150 ml 1,8 4,5 3,6 4,5 3,6 4,5 kg kg kg kg kg kg

50 g 3 1 1 1 1 T T T tsp T

300 g 18T 6T 6T 6 tsp 6T 6T

1T

2T

to taste to taste to taste to taste to taste to taste to taste to taste to taste to taste

21

Day 5 Heat oil and fry onions until transparent. Add carrots and celery root. Stir well for a little while. Add sift tomatoes, herbs and spices. Bring to boil. Add soaked TVP and soaking liquid. Add some water. Liquid should be at the same level as other ingredients. Bring to boil again and boil on a low flame (the longer the better). Add leek and mushrooms half an hour before serving. Boil on a low flame until tender. Add salt and Shoyui to taste. If sauce is too watery thicken with maizena dissolved in some cold water. Bring to boil again and boil on a low flame for 1 minute. PREPARATION Day 6: Cook beetroots in a lot of water with some vinegar. (about 1.30 to 2.00 hours)

22

Day 6

Day 6
Menu
Millet Salad GadoGado-sauce Steamed Chicories Dessert: Optional PREPARATION TIMES 6.30 7,55 9.00 9.45 10.15 Clean and chop vegetables Boil water for tea and millet Start GadoGado-sauce Start millet Start steamed endive (cooked) Beetroot Salad, White Cabbage Green Salad Mix French Dressing

Millet
INGREDIENTS Serves Millet Water Salt Sunflower oil STEP BY STEP It is important that you can reach the bottom of the pot with a chopstick (Chinese eating stick). NOTE: NEVER STIR GRAINS DURING COOKING15 0,8 L 1,6 L 1 tsp 30 1,6 L 3,2L 2 tsp 60 3,2 L 6,3 L 4 tsp 75 4L 7,9 L 5 tsp 90 4.8 L 9,5 L 6 tsp

Heat some oil. Lightly toast the millet. Grains should be covered by a thin layer of oil . This prevents millet from sticking while cooking. Add boiling water, salt. Bring millet back to boil. Boil on a low flame until millet is soft (depending on the amount for 20 to 40 minutes). Check in between the bottom of the pot with a chopstick. Careful, millet burns easily, therefore dont forget checking. Millet should have absorbed all water. If not drain. Keep pot warm until serving wrapped in a blanket. Fluff up with a fork before serving.

23

Day 6

GadoGado
INGREDIENTS Serves Carrots Green Beans (frozen) Onions Ginger Peanut butter (dont use Peanut butter from little pots, but from big bucket in stockroom if available) Water Tomatoes , canned Grated Coco Cumin powder Black Pepper Sugar Salt Shoyu Lemon juice Sunflower oil Extra Sugar Extra Salt 15 1,1 kg 550 g 200 g 30 g 550 g 30 2,2 kg 1,1 kg 400 g 60 g 1,1 kg 60 4,4 kg 2,2 kg 800 g 120 g 2,2 kg 75 5,5 kg 2,750 kg 1000 g 150 g 2,8 Kg 90 6,6 kg 3,3 kg 1200 g 180 g 3,3 kg

1,1 L 550 g 220 g 1 T T 3T 1T 70 ml 25 ml To taste To taste

2,2 L 1,1 kg 440 g 3 1 6 2 T T T T

4,4 L 2,3 kg 880 g 6T 2T 12 T 4T 260 ml 100 ml To taste To taste

5,5 L 2,8 Kg 1,1 Kg 7 T 2 T 15 T 5T 330 ml 125 ml To taste To taste

6,6 L 3,3 kg 1,3 Kg 9T 3T 18 T 6T 400 ml 150 ml To taste To taste

140 ml 50 ml To taste To taste

STEP BY STEP Peel and chop or grate ginger very fine. Peel and chop onions. Clean and chop other vegetables into bite size pieces Prepare spice/sugar mix ( including salt). Open Tomato cans. Squeeze lemons. 24

Day 6 Steam carrots and beans in steam baskets.

25

Day 6 Heat oil and fry ginger and onions until onions are soft. Add peanut butter and some water. Stir well until you have a thick mass. Add slowly part by part all water stirring very well. Add tomatoes, grated coco, spice/sugar mix, and shoyu. Bring to a boil. Add steamed carrots and beans. Add lemon juice. Add more sugar and salt if necessary.

Steamed Chicories
INGREDIENTS Serves Chicories STEP BY STEP Cut endives first in length, cut the hard triangle out, chop in quite big pieces (depending on size on or two time in width) Put endives in steamer-baskets. Put boiling water in the pots of the steamer sets ( pots should be filled about 3/4 ). Put baskets on the pots and lids on the baskets. Bring to boil. It takes some time until steam is developing. Keep water boiling on a low flame. Turn off when still a little bit crunchy as the vegetables will continue cooking in their steam. (depending on amount 10 20 minutes steaming time) 15 2,2 kg 30 4,4 kg 60 8,8 kg 75 11kg 90 13,2 Kg

PREPARATION Day 7: No preparation this evening

26

Day 7

Day 7
Menu
Bulgur Stir Fry Potatoes Steamed Pumpkin (Winter) or Steamed Cauliflower (Summer) Lentils sauce Carrot/Celery Salad Green Salad Mix Raita French or leftovers dressing

PREPARATION TIMES

6.30 7,55 9.00 10.15

Clean and chop vegetables Prepare lentils sauce Prepare Raita (keep in fridge) Prepare bulgur Steam potatoes Steam vegetables

Brown Rice
INGREDIENTS Serves Brown rice Cold water Salt STEP BY STEP It is important that you can reach the bottom of the pot with a chopstick (Chinese eating stick). The rice will double-size after cooking. NOTE: NEVER STIR GRAINS DURING COOKING 15 1,1 L 2,1 L 1 tsp 30 2,2 L 4,2 L 2 tsp 60 4,4 L 8,4 L 4 tsp 75 5,5 L 10,5 L 5 tsp 90 6,6 L 12,6 L 6 tsp

Wash and drain the rice first. Place rice in cold water. Bring to the boil and boil for 5 minutes. Add salt. Cover and boil on very low heat . Check in between the bottom of the pot with a chopstick. When it begins to stick turn off the heat (after about 40 min ).Rice should have absorbed all water. If not drain. 27

Day 7 Keep pot warm until serving wrapped in a blanket. Its good to have grains ready earlier, so they can sit.

Lentil Sauce
INGREDIENTS Serves Red Lentils Turmeric Salt Tomatoes, canned Coriander seed Cumin seed Sunflower oil STEP BY STEP Ground coriander seed and mix with cumin seed in a bowl. Open tomato cans. Wash lentils with water and put in pan with enough fresh water to cover (about 4 cm above lentils). Add turmeric and salt. Bring to the boil .Stir from the beginning frequently on the bottom of the pot. Lentils have the tendency to get attached to the bottom and to burn easily. Boil on a low flame until the lentils are just tender. Time depends on the amount: about 20 minutes from boiling. Check frequently and add more water if needed. In another pot,heat oil. Add seed mix. Fry for a moment. Add tomatoes. Bring to boil again. Boil on a low flame for 5 minutes. Mix the tomatoes with the cooked lentils. Add salt to taste. Cover. Keep pot warm until serving wrapped in a blanket. 15 550 g 1 tsp 1 tsp 280g 1,1 T 1,1 T 30 1,1 kg 3 tsp 2 tsp 550 g 2,2 T 2,2 T 60 2,2 kg 6 tsp 4 tsp 1,1kg 4,4 T 4,4 T 75 2,8 kg 7 tsp 5 tsp 1,4 kg 5,5 T 5,5 T 90 3,3 kg 9 tsp 6 tsp 1,7 kg 6,6 T 6,6 T

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Day 7

Stir Fry Potatoes

The stir fry potatoes are in this combination one of the vegetables
INGREDIENTS Serves Potatoes Turmeric Caraway seed Salt Sunflower oil Parsley chopped 15 1,2 1,1 1,1 1,1 kg tsp tsp tsp 30 2,4 2,2 2,2 2,2 kg tsp tsp tsp 60 4,8 4,4 4,4 4,4 kg tsp tsp tsp 75 6 kg 5,5 tsp 5,5 tsp 5,5 tsp 5 teacup 90 7,2 6,5 6,5 6,5 kg tsp tsp tsp

1 teacup

2 teacup

4 teacup

6 teacup

STEP BY STEP Peel potatoes. Cut into cubes about 3cm x3cm. Steam in the steamer-set until almost soft ( about 20 minutes). Heat oil in a big pot with flat bottom. (about 5ml on the bottom of the pot) Add Caraway seed. Fry for a moment Add turmeric and salt. Add potatoes. Fry very shortly stirring very well until all potatoes are covered with oil-spicemixture and yellow. Add Parsley chopped before serving. Stir again.

Steamed Pumpkin (Winter) Steamed Cauliflower (Summer)

INGREDIENTS Serves Winter: Pumpkin Summer: Cauliflower STEP BY STEP Clean and chop vegetables into bite size pieces. You dont need to remove the peel of the pumpkin if it is used. 15 30 60 75 90 11,4 kg

1,9 kg

3,8 kg

7,6 kg

9,5 kg

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Day 7 Turn off when still a little bit crunchy as the vegetables will continue cooking in their steam. Mix together before serving.

Raita
INGREDIENTS Serves Yoghurt Cucumber Salt Cumin powder Cardamompowder STEP BY STEP Grate cucumber in kitchen machine. Mix with yoghurt. Add spices. Stir well. PREPARATION Day 8: Prepare Chocolate pudding. Soak kidney beans. 15 700 ml 1 tsp 1 tsp tsp 30 1,4 L 1 2 tsp 2 tsp 1 tsp 60 2,8 L 2 3 tsp 4 tsp 2 tsp 75 3,5 L 2 4 tsp 5 tsp 2 tsp 90 4,2 L 3 5 tsp 6 tsp 3 tsp

Tomorrow : start cooking the beans at breakfast, the earlier the better ! Kidney beans need to boil at least 3 hours to get soft.

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Day 8

Day 8
Menu
Potatoes Puree Steamed Leek Kidney beans White Cabbage/Red Cabbage Salad, Carrot Salad Green Salad Mix Italian Dressing Chocolate/ Coco-Pudding PREPARATION TIMES 6.30 6.30 7,55 9.00 10.15 Start Kidney beans Clean and chop vegetables Clean potatoes Boil water for tea and potatoes When water is boiling start potatoes Start steamed leek

Potatoes Puree
INGREDIENTS : Serves Potatoes Salt Olive Oil Nutmeg Black Pepper STEP BY STEP Peel. potatoes, wash them. If not equal in size, cut the biggest in two. For bigger courses use two ore more pots for boiling. Boil a lot of water. Cover potatoes with boiling water. Add salt and bring to boil. Boil on a low flame. When done drain in a strainer. Keep some water. Put back into pot. Add oil, nutmeg, pepper and mash. If too dry add some coking water. Keep pot warm until serving wrapped in a blanket. 15 3 1 1 1 1 kg T T tsp tsp 30 6 2 2 2 2 kg T T tsp tsp 60 12 kg 4T 4T 4 tsp 4 tsp 75 15 kg 5T 5T 5 tsp 5 tsp 90 18 kg 6T 6T 6 tsp 6 tsp

31

Day 8

Steamed Leek
INGREDIENTS : Serves Leek STEP BY STEP Cut leeks first in length, chop in pieces about 7 cm long. Wash to remove sand. Put some boiling water in bottom of steamer. Put the leek in steamer. Bring to boil. It takes some time to get it steaming. Steam then for about 20 min. 15 2,75 Kg 30 5,5 Kg 60 11 Kg 75 13,75 kg 90 16,5 kg

Kidney beans
INGREDIENTS : Serves Onions Kidney Beans Apple Juice Tomato puree Kombu (seaweed) 15 cm Cumin powder Cinnamon Cloves Dried Dill Black pepper Salt Sunflower oil Shoyu Water Maizena 15 100 g 600 g 1L 90 g 1 piece 30 200 g 1,2 kg 2L 180 g 2 pieces 60 400 g 2,4 kg 4L 360 g 4 pieces 75 500 g 3 kg 5L 450 g 5 pieces 90 600 g 3,6 kg 6L 540 g 6 pieces

1 1 2 1

tsp T T tsp

2 2 4 2 1

tsp T T tsp

4 4 8 4 2

tsp T T tsp

5 tsp 5T 10 5T 1 tsp 5T To taste

6 tsp 6T 12 6T 2 tsp 6T To taste

1T

2T

4T To taste

To taste To taste

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Day 8 STEP BY STEP Soak beans the night before. Drain beans. Put beans in apple juice. Beans should be covered with apple juice , otherwise add water. Add kombu (seaweed). A piece is about 15 cm. Bring to boil. The beans should cook once for at least twelve minutes on a high fire (red kidney beans are toxic if you don't ). Boil further on a low fire. After two hours cooking, add spices, apple vinegar and tomato paste. Chop onions. Heat oil and fry onions. Add onions to the beans. Boil further until beans are tender. Add salt. Add shoyu. If not thick enough dissolve maizena in cold water and add to the beans. Bring to boil again. Boil on a low flame for 1 min. again.

PREPARATION Day 9: Prepare Apple compote Tomorrow is a full day cooking. Morning you will prepare day 9 meal as usual and afternoon you will start the couscous sauce so it as just to be reheated on day 10. PREPARATION Day 10: Soak chickpeas for couscous sauce

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Day 9

Day 9
Menu
White Rice Mixed vegetables sweet/sour Apple compote PREPARATION TIMES 6.30 7,55 Clean and chop vegetables Boil Anis-seed and Fennel-seed. Drain and keep the liquid. Soak TVP Boil water for tea Start mixed vegetables sweet/sour Start rice (raw)Beetroot/ Celery Salad Green Salad Mix Orange-Tahin Dressing

9.00 9.45

White Rice
INGREDIENTS Serves 15 30 60 4,4 L 7,6 L 4 tsp 75 5,5 L 9,5 L 5 tsp 90 6,6 L 11,4 L 6 tsp

White Rice* 1,1 L 2,2 L Cold water 1,9 L 3,8 L Salt 1 tsp 2 tsp Sunflower oil *These are measures for dry rice only STEP BY STEP

It is important that you can reach the bottom of the pot with a chopstick (Chinese eating stick). NOTE: NEVER STIR GRAINS DURING COOKINGHeat some oil. Lightly toast the rice. Grains should be covered by a thin layer of oil . This prevents rice from sticking while cooking. Add water, salt. Bring to boil. Boil on a big flame for 3 minutes . Boil on a low flame. Check the bottom of the pot with a chopstick (Chinese eating stick). When rice begins to stick at the bottom turn off the heat (depending on quantity and sort of rice 15- 30 minutes) . Careful rice burns easily, therefore dont forget checking. When rice is soft and all water is absorbed, turn off fire. 34

Day 9 Keep pot warm until serving wrapped in a blanket. Its good to have grains ready earlier, so they can sit.

35

Day 9

Mixed Vegetables Sweet/Sour

INGREDIENTS Serves TVP Water Shoyu Onions Red Peppers White Cabbage Peas (frozen) Pineapple chunks (can, drain weight) Tomato puree Anis-seed Fennel-seed Cinnamon Coriander Cumin Ginger Black Pepper Salt Vinegar Sunflower oil Cornflower (maizena) STEP BY STEP Peal and chop onions. Clean and chop other vegetables into bite size pieces. Prepare spice/herb-mix ( including salt). Open pineapple-cans. Drain chunks and keep the liquid. Open tomato puree. (At breakfast) Add boiled water to TVP ( 1 part TVP /2 parts water) and soak for 15 minutes. TVP should be covered with water in the beginning. Add more water if necessary. Drain. Add boiled water and tamari (1 dl) to TVP and soak again until use in sauce. TVP should be covered with water in the beginning. Add more water if necessary. 36 15 440 ml 55 ml 150 300 1,3 330 660 g g kg g g 30 880 ml 110 ml 300 g 600 g 2,6 kg 660 g 1,3 kg 60 1,8 L 220 ml 600 g 1,2 kg 5,1 kg 1,3 kg 2,6 kg 75 2,2 L 275 ml 750 g 1,5 kg 6,4 kg 1,7 kg 3,3 kg 90 2,6 L 330 ml 900 g 1,8 kg 7,7 kg 2 kg 4 kg

55 g 1T 1T 1T 1T 1T 1T 1 tsp 2T 75 ml

110 g 3T 3T 2T 3T 3T 2T 2 tsp 4T 150 ml

220 g 6T 6T 4T 6T 6T 4T 4 tsp 8T 300 ml

275 g 7T 7T 5T 7T 7T 5T 5 tsp 10 T 375 ml

330 g 9T 9T 6T 9T 9T 6T 6 tsp 12 T 450 ml

Day 9 If water is left after soaking, it can be used in the sauce Seed-concentrate: Boil Anis-seed and Fennel-seed (if Anis-seed is not between spices, look at herb- teas). Drain and keep the liquid. Heat oil and fry onions on low fire until soft and transparent. Add peppers. Fry until soft. Add cabbage. Fry for some moments, stirring very well. Add soaking- and pineapple-liquid. Add tomato paste, spice-mix and seed-concentrate. Bring to a boil again. Boil on a low flame until cabbage is soft. Add TVP, pineapple chunks and frozen peas. Stir well. Bring to a boil again. Stir regularly. Boil on a low flame until peas are soft. Add vinegar. If necessary add salt and/or sugar to taste. If the dish is very watery dissolve some corn flour (Maizena) in some cold water. Add to the dish and bring to a boil for 1 minute stirring carefully. PREPARATION Day 10: Day 9 Afternoon : Boil chickpeas for sauce Start the couscous sauce Evening: Prepare carrot cake

37

Day 10

Day 10
Menu
Couscous Salad Mixed vegetable sauce Carrot/Celery/Corn Green Salad Mix French Dressing PREPARATION TIMES On Day 10 its helpful, to have as much prepared before Metta as possible. But dont rush. The meal can be delayed a little bit. (see kitchen manual/organising the work) 6.30 7,55 Start the Carrot/Celery/Corn Salad Start the Green Salad Mix Boil water for tea and couscous Start couscous Reheat the vegetable sauce for couscous on low flame

After Metta

Couscous
INGREDIENTS Serves Couscous Water Oil Salt STEP BY STEP Boil water with oil and salt. Sprinkle slowly couscous in the boiling water. Reduce heat. When the couscous has absorbed the water turn off the heat.. NOTE: NEVER STIR GRAINS DURING COOKINGPut some pieces of butter on the couscous and cover. 38 15 1,1 L 1,3 L 1T 1 tsp 30 2,2 L 2,6 L 2T 2 tsp 60 4,4 L 5,3 L 4T 4 tsp 75 5,5 L 6,6 L 5T 5 tsp 90 6,6 L 7,9 L 6T 6 tsp

Day 10 Keep pot warm until serving wrapped in a blanket. Fluff up with a fork before serving.

39

Day 10

Mixed Vegetable Sauce

INGREDIENTS Serves Chickpeas Onions Carrots white cabbage Winter: Leek Summer : Leek/Courgette 1/1 Potatoes Tomato puree Corianderpowder Cumin powder Ginger powder Paprika powder, mild Turmeric Salt hot water Sunflower oil STEP BY STEP Drain Chickpeas. Put in cold water with salt. Bring to boil. Remove scum Boil on a low flame until soft. Brush the vegetables well, do not peel. Chop the vegetables in big chunks. Mix all spices together in a bowl. Open tomato puree. Heat the oil. Add onions. Fry on a low flame until soft. Add all vegetables except leek and courgettes. Add spices. Fry with the spices for some minutes stirring very well. Add tomato paste and hot water; stir well. Bring to boil and boil on a low flame until almost tender. Add more water if necessary 40 15 30 60 1,1 L 1,4 3,5 3,5 3,5 kg kg kg kg 75 1,4 L 1,8 4,4 4,4 4,4 kg kg kg kg 90 1,7 L 2,1 5,3 5,3 5,3 kg kg kg kg

0,280 0,550 L L 350 880 880 880 g g g g 700 g 1,8 kg 1,8 kg 1,8 kg

880 g 1,8 kg 150 g 300 g 1T T T T T 1T 1,6 L 2T 1T 1T 1T 1T 2T 3,2 L

3,5 kg 600 g 4T 2T 2T 2T 2T 4T 6,4 L

4,4 kg 750 g 5T 2T 2T 2T 2T 5T 8L

5,3 kg 900 g 6T 3T 3T 3T 3T 6T 9,6 L

Day 10 Add boiled chickpeas, leek and courgette. Boil on a low flame until leek and courgette are tender.

41

Day 10

Day 10 soup
A soup is generally served on Metta day at 18.00
INGREDIENTS

Uses the left over you have : e.g. couscous sauce, vegetables in the cellar, potatoes, etc Make a soup out of it. Serve with bread.

Updated 05 04

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