The purpose of this page is to post recipes and food philosophies shared by Frank in anticipation of working up to a full-fledged cookbook. Food is a fundamental part of the Frank Cook legacy and we are glad to share these recipes with you.

December 2014

Plain Old Bread

(Adapted from Tassajara and The Inn)

Done in stages over 3 1/2 hours Cooking time 40 minutes

Makes four loaves

Preheat oven on last rise to 375 degrees farenheit.

Ingredients:
6 Cups Water (warm not hot)
3 T yeast
1/2 C Turbinado sugar
1/2 C Oil
2 T salt
10-12 C Flour
0-2 C seeds, grains, nuts, herbs, vegetables, dried fruit

Equipment:
Bread bowl, measuring cups & spoons, bread cloth, wooden bowl, bread pans, bread racks

Stage 1: Proofing the bread

Pour the warm water into the bread bowl and add the yeast and sugar. Mix in gently. Let stand for 10 minutes

Stage 2: The Sponge

The yeast should be making bubbles. If not, then either water was too hot or the yeast is dead. Try again. If you have living yeast great. Add oil and salt and begin stirring in flour, seeds, grains, nuts, herbs, fruit you intend to use. Add all the non-flour ingredients, then add enough flour to make a stir-able paste called the sponge. Stir for awhile until your arms get tired and the sponge becomes smooth and elastic. Let it rest for up to an hour.

Stage 3: The Kneading

Stir in more flour until you can’t stir thenpour out onto a floured surface and knead fo awhile i.e. 20-30 minutes until you aren’t enjoying it. Keep the surface floured.

Stage 4: The First and Second Rise

Form the kneaded dough into a ball and place in the oiled bread bowl (yeah you need to clean the boil and oil it) Cover with a bread cloth. Let it rise until it’s about to deflate. (push in with your finger and if it does not push back is one way to know). The time depends a lot on temperature and enthusiasm of the yeast. Punch down and let it rise again.

Stage 5: Loaves and Final Rise

When second rise is done, roll dough out. The dough can be used for lots of things. For bread cut into four equal pieces, shape into oblong balls and place each into a greased bread pan. Cover and let rise. Preheat oven to 375 degrees during this last rise. Was the surface with soymilk or water and cover with sesame seeds, wheat germ, poppy seeds or the like, if you want. When the loaves have finished rising and the oven is ready, pop them in and cook for 40 or so minutes until golden on bottom and they have a hollow sound when thumped. Take them out and let them cool on racks.

November 2014

Making Teas

-Teas are the best general medicine and nutrition

-Dry herbs are best

-In with the new, Out with the old

-Infusion—leaves and flowers-Cover tea while steeping!

Decoction—roots, bark, fruit, seeds.

Prolonged Decoction—dried mushrooms

-Let sit overnight for stronger medicine

-Make teas from plants growing around you

October 2014

Wild Greens Relish “Morag” from Southern Africa

Ingredients:
A mess of wild greens, chopped
1 onion chopped
1 bulb of garlic chopped
2oz of oils
1 cayenne pepper
sea salt and black pepper to taste

Instructions:
Saute onion, garlic and cayenne in oil
Add in wild greens with a little liquid and cover
Cook well

September 2014

Soy Patties

Adapted from “The Farm Cookbook”

Serves 16 Preheat Griddle Prep Time-25 minutes

Cooking Time-10 minutes each round

Ingredients:
4 cups soy pulp ‘okara’(from making soymilk)
2 cups whole wheat flour
1 cup wheat germ
3/4 cup olive oil
1 cup soymilk
1 cup brewers yeast
1 1/2 teaspoons fennel seed
1 1/2 teaspoons black pepper
1/4 cup tamari
4 teaspoons oregano
1 level teaspoon cayenne
2 tablespoons of maple syrup
2 tablespoons of pressed garlic
2 tablespoons of wet mustard
2 teaspoons of allspice
2 teaspoons of sage leaves
1 teaspoon of natural hickory smoke liquid

Equipment: griddle, mixing bowl, wooden spoon, spatula.

Guidelines: Get out ingredients. Grease and light giddle. Mix together all the ingredients by spoon or hand. Form into 3” patties and fry on the hot greased griddle. Flatten down with the spatula and cook until browned on both sides. Serve warm; great leftovers. Freeze uncooked or cooked patties for later use.

Okara also can be used to make a nature burger. Have fun and make variations of this recipe and make it your own.

I made some changes to the recipe just typing it in here.

FCC 1995 revised 2006

August 2014

Tempeh Quinoa

Serves 6 people

Equipment: Frying pan, Large Saucepan and lid, Measuring cup, Cutting Board, Knife, Spatula, Measuring Spoons, Small bowl, Large serving bowl

Ingredients:
3 C water
1.5 C Quinoa
6 oz Tempeh
½ Onion
1 Red Pepper
1 Cucumber
8 oz Cherry Tomatoes
½ can Black Olives
½ t Black Pepper
½ t Garlic Powder
½ t Coriander
1 T olive oil

Sauce
¼ C Vinegar
¼ C Wine
1T Tamari

Instructions:

Dice the onion and cut the tempeh into small cubes. Heat up olive oil in frying pan. Measure three cups of water in saucepan and lid and heat up.

Add onion and tempeh to hot frying pan. Saute adding in black pepper, coriander, garlic powder and tamari. When done add to boiling water. Stir in and turn down to medium.

Add quinoa to the hot frying pan and stir for several minutes while the grain pops then add to sauce pan and turn heat down to low

Cut up pepper, black olives and cucumbers into pieces, cut tomatoes in half

Check quinoa after 20 minutes. Cook like rice until no more water. When done, pull from the heat and let cool some.

Make sauce by whisking ingredients together

In a large bowl combine Tempeh, Quinoa, Veggies, Sauce.

Mix well, Serve hot or cold

July 2014 Recipe

Acorn Cookies

Ingredients:
1 cup Acorns, prepared
1 cup flour
3/4 cup sugar
1 Tbs baking powder
1 tsp sea salt
1 cup nutmilk
1/8 cup oil
1 tsp vanilla
1 tbs molasses
1 tbs applesauce, whipped

Directions:

In a bowl stir together dry ingredients. then make a well in the middle and fill with liquids. Stir just until mixed. Spoon onto a cookie sheet and back in a pre-heated 375 degree oven.

Acorn processing:

Gather acorns, If storing for a long time freeze, Remove shell and crush, Rinse repeatedly until clear of most tannins, Bake in a 300 F degree oven until golden brown.

June 2014 Recipe

Mushroom Pate

Ingredients:

Honey Fungus and Agaricus mushrooms, sautéed
Onions, sautéed
Parsley
Sunflower and pumpkin seeds, soaked
Red pepper
Kim chi
Soy sauce
Spices

Instructions:

Blend well with a food processor

May 2014 Recipe

Couscous Conciousness

Couscous is really a type of pasta, although most people think of it as a grain. It is essential road food, because you don’t need to heat it to eat it and is good both as a sweet meal or a savory one.

Instructions:

Cold: Add one cup of couscous to 1 ½ cups of water. Let sit for a couple of hors (oh say, for the length of the show). The couscous will absorb the water. This can be used as breakfast cereal, adding cinnamon and fruit, or put with other things, like chopped tomatoes, or even salsa for a spicy lunch or dinner. I like it with miso added to it for a good lunch.

Hot: Cook like a grain except just pour the boiling water over at the same ration as above and let sit for ten minutes.

April 2014 Recipe

Frank’s Fab Fruit Chutney

This is especially excellent to have on the road because it does not need refridgeration. It is wonderful with peanut butter sandwiches, on stir fries, curries and on bagels.

Ingredients:
2 cups water
Chopped up fruit (apples, peaches, plums, pears – mangoes are a real treat!)
1 cup vinegar
1 cup honey
1 cup raisins
Cayenne to taste

Directions:

Bring the water to a boil, add the chopped fruit and cover tightly. Steam the fruit until it is soft. Make sure you don’t run out of water, or you will have a horrible mess to clean up. Add more water if you need it.

Mash up the fruit, add the vinegar, honey, raisins and cayenne. Turn down the heat and stir frequently. The longer you cook it the more integrated the flavor becomes. Serve hot or cold.

If you put it up in sterilized jars, it will keep, unrefrigerated for several weeks.

This is another very flexible recipe. Play around with it, and use whatever fruit you love and have in hand. You can make it more sweet by increasing the amount of honey, or the tartness by adding more vinegar, or add more heat with more cayenne.

March 2014 Recipe

Nettles Pesto

Frank would often say think of things like Pesto as a genre not an exact recipe as evidenced here by unusual ingredients and no quantities…Nettles are just starting to come up around Asheville, NC so this recipe seems appropriate

Ingredients:
Nettles
Walnuts, sunflower seeds, pumpkin seeds, soaked
Garlic
Chicory
Olive oil
Soy Sauce
Spices

Instructions:

Blend well in a food processor…You may want to blanche the nettles quickly first to take away the potential sting…

February 2014 Recipe

Seed Spread

(This recipe like many of the ones here are only one of hundreds of variations. Be creative.)

Ingredients:

1 cup raw Sunflower seeds
1 cup raw pumpkin seeds
2 handfuls of greens (parsely, arugula, chickweed, etc.)
1 carrot
2 Tbs Olive oil
1/4 cup of kimchi juice
1/2 tsp. Salt
1/2 tsp. Sweetener (agave, honey, etc.)

Instructions:

Soak the seeds over night and pour off the water. Add everything to a blender and until smooth. This can be served right away or left out loosely covered and allowed to ferment. Stir and taste each day. To make it into a cheese pour into a cheese cloth and let drain a full day or two.

January 2014 Recipe

French Revolution Toast

Ingredients:

1 1/2 Cups of Soymilk
1/4 Cup Nutritional Yeast
1/4 Cup Wheat Germ
1 t Cinnamon
2 T Honey
Oil for greasing griddle

Instructions:

Whisk together all ingredients until well mixed. Dip slices of bread into batter one at a time until soaked through. Place them on the hot, greased griddle until golden brown and crispy on both sides. Serve with hot syrup.

December 2013 Recipe

Dreadlocks and the Three Bears Breakfast Porridge

This recipe is excerpted from the awesome cookbook called

Kind Veggie Burritos that Frank contributed to. You can see more of the book at the following link http://www.kindveggieburritos.com/

Ingredients:
4 cups water
3 cups cooked grains (rice, couscous, ideally leftover from dinner)
2 cups oatmeal
2 cups apple juice
1 cup chopped apples
1 cup raisins
1 cup chopped nuts and seeds
Spices: cinnamon, cloves, cardamom, nutmeg, allspice
1/3 cups sweetener (maple syrup, molasses, honey)

Instructions:

This dish gives great flexibility based on what is available and your tastes.

Bring water to a boil and add oats. Stir in and cook a few minutes. Lower to medium heat, with a gentle bubbling. Add other grains, nuts, fruits. Stir in well. Add apple juice. Add more water if necessary, so that the consistency is thick, yet soupy. Add spices and sweeteners. Taste as you go. When all is mixed, let it cook another 10 minutes or so and serve up hot.

November 2013 Recipe

Date Ginger Wild Wine

Ingredients:
1 gallon Jar
2 cups honey
2 cups dates
2 Tbs chopped ginger
3 quarts warm water

Instructions:

Dissolve honey into warm water (you can add weeds and make a tea also). Add and stir in dates and ginger. Cover with a cloth in a warm space (70 – 90F). Stir frequently the first couple of days. Begin drinking after five days. Drink within a couple of weeks unless you want vinegar.

October 2013 Recipe

Raw Sprouted Crackers

Ingredients:
1 pint of sprouts
1 cup of weeds and greens
1 carrot, grated
1 cup of soaked flax seeds (1/4 cup seeds, 3/4 cups water soaked for at least one hour)
1/4 cup of soaked seaweeds
1/4 cup onion, chopped
1/4 teaspoon of sea salt

Instructions:

Blend ingredients in a food processor. Spread it on wax paper and place on a drying rack in a dehydrator. Dry until crisp.

September 2013 Recipe

Tofu Sunrise

Serves 8-10

Ingredients:
1 medium onion, diced
6 cloves garlic, diced
1 pound of tofu, cubed
1.5 Cups of Broccoli florets
1.5 Cups of red pepper, diced
1 Cups of green pepper, diced
1 cup of tomato, diced
1 Tbs oil
1 tsp tumeric
1 tsp pepper
1 tsp tamari
1 tsp salt
1 tsp oregano
1 tsp thyme

Equipment:

Wok, knife, measuring cups/spoons, wooden spoon, steamer

Instructions:

Cut up all vegetables. Steam the broccoli, red pepper and green pepper for several minutes to soften. Saute the onions and garlic, then add tofu and brown. Add the tumeric and mix in. Add the steamed vegetables, cook a little, then add the steamed vegetables, cook a little, then add the tomato and spices. Mix well, cook a few minutes and serve hot.

August 2013 Recipe

Lemon Poppy Seed Cake

Serves 12-16

Ingredients:
2 Cups poppy seeds
2 Cups soymilk
2 Cups oil
2 Cups brown sugar
4 Cups unbleached wheat flour
2 Tbs baking powder
1 tsp salt
2 tsp vanilla
1 Lemon using juice and grated rind

Equipment:

Oven, Mixing Bowl, Wooden Spoon, Bundt Pan, Spatula, Measuring Spoon and Cups

Instructions:

Heat up the soymilk and add poppy seeds. Do not boil, but just short of it. Put aside to cool. In mixing bowl add flour, sugar, baking powder, salt and stir. Create a hole in the center and add vanilla, oil, lemon juice and cooled. Mix until smooth and pour into grease pan. Put into oven

Possible topping:

Two lemons juiced and grated rind mixed with 2 Tbs arrowroot. Mix together and slowly heat up then pour over top.

July 2013 Recipe

Bran Muffins

Makes 24: Serves 12-14

Ingredients:
4    Cups flour (3 all purpose unbleached, 1 whole wheat)
1.5 Cups bran or wheat germ
2    Tbs of baking powder
1    Cup molasses
.5   Cup oil
2   Cups combination nuts and raisins

Equipment:

Wooden spoon, two bowls, measuring cups/spoons, large muffin

tin, oven, serving basket

Instructions:

Mix dry ingredients- flour, bran, baking powder, salt in a bowl and make a well. In another bowl mix liquids – soymilk, molasses, oil. Pour the liquid into the solid and stir adding in nuts and raisins as you mix it all together. Grease muffin tin and pour batter evenly to 24 holes. Place in over 20-25 minutes. Cut one in half at 20 minutes to see if done, put in for more time if necessary. Serve…Adapted from the Inn and the Farm.

June 2013 Recipe

Basic Inn Dressing

Ingredients:
2 Cups Safflower Oil
1 Cup     Tahini
1.5 T       Vinegar or Lemon Juice
3 T          Tamari
2 T          Honey
½ T         Poppy Seeds

Instructions:

Blend thoroughly and adjust sweet, sour, salty to taste

May 2013 Recipe

Idlys/Dosai/Uttapam

Ingredients:
1 cup urad dahl
2 cups rice
1 tsp sea salt

Instructions:

Soak dahl and rice separately overnight
Blend up each separately
Mix together and add salt
Add water to desired consistency and cool
Cover and ferment 1 – 5 days stirring once a day

April 2013 Recipe

Frank Cook’s Kim Chi

“Frank Chi” (Makes 1 Gallon)

Group One Vegetables
4 lbs Chinese Cabbage
4 Daikon Radishes
6 Carrots
2 Burdock Roots
(Other veggies of this nature i.e. turnip, parsnip, celeriac, etc can be used also)

Group Two Vegetables
2 Onions
2 bulbs of garlic
3 Cayennes
1 Jalepeno
1 cup of chopped Ginger
1 handful of Seaweed

Instructions:

Chop up the vegetables in group 1 and soak in a brine (1/2 cup sea salt per gallon of water) for up to overnight. (I have soaked as little as a couple of hours).
Chop up the vegetables in group 2. Separate out brine (but do not discard) from the soaking vegetables. Mix well (even rough up!) the vegetables of the two groups.
Stuff into a gallon jar and add enough brine to cover vegetables.
Let sit out for several days lightly covered with a lid. Stir a little each day.
Then begin to taste each day until you like it the most and refrigerate.