Examples of Balanced Meals

Few simple examples for an introduction 

Introductory Reading:

ARCHETYPE OF A BALANCED MEAL

PRINCIPLE OF THREEFOLD PLANT

ARCHETYPE OF A GRAIN

These are not recipes for complete beginners in cooking, but merely examples showing how we can compose a balanced meal in accordance with the principles presented in the introductory texts listed above. For this reason examples with simple dishes are given. Once you have understood how it works you can design your own versions of balanced meals. Then we can adapt meals to the specific season, personal preferences, and other specific circumstances.

The ingredients for a single dish are listed in the same row in the table. Words in CAPITAL letters are used for main ingredients; words in normal letters are used for additional ingredients and seasonings. In this way you can see how the meals are balanced in regard to main ingredients and how we can help ourselves with condiments and additional ingredients when we strive to create more balanced meals.

For guidelines about the use of main ingredients for balancing the meal see PRINCIPLE OF THREEFOLD PLANT

For guidelines about the use of seasonings for balancing the meal see FURTHER STAGE OF THREEFOLD PRINCIPLE

 You need to keep in mind that for the best result all ingredients used in recipes should be inside the quality spectrum presented in HOLISTIC FOOD ‘PYRAMID’.

1. Example of a meal with one MAIN dish

 
Grain Root Leaf Fruit–Seed Other
BARLEY SWEDE 
Herb salt
Paprika
KALE
Onions
Fresh herbs
BEANS
Oil
Tomato puree
Water
BREAD Butter
APPLE

GRAIN-VEGETABLE DISH: Soak barley and beans overnight or just for one hour (water ratio at least 3:1). Cook in a pressure cooker (time depends on length of soaking and can thus vary from 30 to 50 minutes). Cook swede (cut in cubes) and shredded kale separately with a small amount of water for about 10 minutes. Fry chopped onion in oil. When it is slightly brown add paprika and tomato puree. Finally mix all ingredients and add chopped seasonal herbs and herb salt.

Serve with (toasted) wholemeal bread and butter.

DESSERT: Fresh apple

 

2. Example of the meal with three dishes

 
Grain Root Leaf Fruit–Seed Other
MILLET Sea salt Fresh parsley Sesame seeds Water
CARROTS
Sea salt
LEEKS  Oil
Cheese
Ground cinnamon Fresh mint leaves FRUIT  

GRAIN DISH: Cook millet with water (ratio 1:2) and salt for 15 minutes. Then add the chopped leaves of parsley and roasted sesame seeds.

VEGETABLE DISH: Stir fry carrots and leeks. When cooked add grated cheese and salt.

DESSERT: Fruit salad made from seasonal fruit and fresh herbs with the addition of  cardamom.

 

3. Example of the meal with five dishes

Grain Root Leaf Fruit–Seed Other
PARSNIP
Herb Salt
Spices
Onion Oil Water
Cream

BROWN RICE
Sea salt     Water 2:1
Garlic Fresh herbs COURGETTES
Oil
Cheese
Crystal Salt LETTUCE Olive Oil
Lemon Juice
    BERRIES Whole Sugar

VEGETABLE DISH 1 – SOUP: Fry finely sliced onion with ground coriander, cumin, turmeric, and chilli powder. Then add diced parsnip and water and cook until tender. Cool slightly, then puree it, and add salt and cream.

GRAIN DISH: Cook rice with seasonings for about 50 minutes (or until cooked).

VEGETABLE DISH 2 – SIDE DISH: Sautee garlic and courgettes in oil and then add a small amount of water. Cook for about 5 to 10 minutes. When they are tender add chopped fresh herbs and grated cheese and serve.

VEGETABLE DISH 3 – SALAD: Lettuce with dressing (add the dressing just before serving)

DESSERT: Mix seasonal berries with whole sugar (or any other suitable natural sweetener).