Last update: February 16, 2003.
Pâté with quinoa
Quinoa is a food grain cultivated traditionally in the Andes
mountains, in Peru and Bolivia. It is especially interesting, in comparison
to food grains and even to wholegrains, with its exceptional content in
proteins, including essential amino acids in balanced proportions. For
this reason it is an interesting basic diet or supplement food, especially
to avoid putting on weight. Quinoa is bought to Bolivian producers
fair trade and sold under the Primeal brand. It comes
in whole grains, pop-corns, noodles, raw or with vegetables, etc... I propose
here a bread spread recipe, as it is difficult to find products which
would be at the same time healthy, balanced, without sugar, meat or grease,
and with an affordable price. Use it as a spread pâté for lunch, breakfast,
The quinoa base, common to the following recipes
Take 250gr of quinoa «cream» (flour made from
the roasted grain). Let boil 1 litre of water with a teaspoonful of salt.
Slowly add the quinoa cream in the boiling water, first cautiously while stirring,
to avoid lumps, as to make polenta. Whet it thickens, pour more quickly the
remainder of the quinoa, and get the pan out of the fire before the projections
become dangerous. Stir untill it becomes homogenous.
Gherkin pâté, fresh and slightly acid, for
Take a great can (1,6l total, 900gr dry weight) of gherkins
with vinegar (not lactic or brine) Empty (and keep) the vinegar, keep the
seasoning (coriander, etc...) with the gherkins, cut the gherkins in small
pieces and mix. Add this puree to the still hot base, mix, add some of the
vinegar oil or salt at need.
Before the base water boils, put in a soupspoon of ground coriander. Take
about 200gr of strained, stoned or pitted green olives (about the same
weight as of the quinoa). Blend with a mixer or a vegetable mill. Add a soupspoon
of ground cumin. Salt, add if desired oil, vinegar.
Pâté with curcuma and dietetic yeast, for
To the still hot base, add two soupspoon of ground paprika, one of curcuma,
one os a spice such as ras el hanout or the spice for the couscous. Add oil,
vinegar or citrus juice at will. Stir with a large wooden spatula. At last
add about 0,7 litres of dehydrated dietetic yeast, and carefully stir again.
End of preparation
Place in a dish, allow to cool, it is ready. This keeps some
days in the fridge. To keep longer, it is possible to bottle and sterilise,
but if there is yeast, you loose its nutrients.
Do not abuse...
We are not acustomed to quinoa, and it may looks like a light
dish. But in fact we need less quinoa than usual wholegrain dishes. If you
eat too much of it, you will soon notice this!
1st method: If we do not have quinoa flour, we gan coarsely grind grains.
2nd method: cook grains in three time their volume of boiling water. After
about ten minutes the grains ar cooked, when the white dot in the middle is
disappeared. Thorougly drain water, and grind with a vegetable mill to obtain
a pâté. passer au moulin à légume pour obtenir une purée. (It
is somewhat difficult, as it passes slowly through the mill) Use this pâté
as the base above.
You can use and reproduce these recipes... as long as you
do not «forget» to tell that it is from me (Richard Trigaux) and
where it comes from (this site)! For commercial use please contact me.
To become vegetarian
Added December 24, 2021: a new page, more complete and up to date with the latest scientific discoveries: how and why to become vegetarian!
To give up the «pleasure» of eating meat can have
1) Economic rationality: to feed carnivores requires
from four to ten times more cultivated fields than to feed vegetarians. This
explains why Europe or the United States have only two to three hundred million
inhabitants instead of a billion for China and India, however of comparable
sizes and resources. A vegetarian civilisation can save much work and resources,
or allow for far more peoples to live.
It is today harvested enought on Earth to feed seven billion
peoples, and numerous hungry countries export corn toward rich countries
cattle breeding farms. So it is quite clear than to stop hunger in the world,
it is really useless to loose time into dangerous and costly utopias such
as chemical farming or genetically modified crops, it is enought to share
corectly. And we can immediatelly vote for this with our plates! Each vegan
nourishes five citizens of poor countrie!
2) Hygiene and health: It is now scientifically demonstrated
(studies of the American Dietetic Association) that to be vegetarian allows
for a longer life, better health, while being a lower charge for society,
especially at retirement time. The concept as what to be vegetarian would make us weak,
or would compromise
the children growth, is only phantasm or prejudice, which does not have any
other justification than ideological.
3) Ethics: While being vegetarian, we do not create
animal suffering, and we thus do not create the karma to suffer one day in
4) Receptivity, feeling groovy: the sensory ways not
being obscured by the strong and perverse feelings of meat (and also of alcohol,
tobacco, black sodas, gastronomical sauces, and to a lesser extent of certain
vegetables as onions) these sensory ways can more easily give us pleasure
and poetry; we can rehabilitate them more quickly. This is also an advantage
for the yogic and Tantric practices.
5) Recently a fifth motive added:
the production of meat has a contribution of 5% to the greenhouse effect. This makes at least
5% that we can stop immediatelly, without any cost. We even can do it individually,
without waiting for the governments to wake up. Unless one wants to show, by still eating meat,
one's full agreement with the planetary suicide going on...
6) Still more recently (added 2009) a sixth motive added:
Recent news (Avian flu, swine flu) point at the great animal concentration camps for butchery
as the main source of epidemics. In the case of swine flu, the responsible camp
could even be pointed at in Mexico. Dreadful promiscuity, deterent hygiena condition,
exchanges or reproductors make of these concentration camps an ideal P4 genetic
laboratory for the recombination and breeding of new viruses. And again, being
hypocritical don't change the facts: if we obtain more «ethic treatment of animals»
into democratic countries, the concentration camps will just be globalized in lawless
countries... so the only pragmatic and realistic solution is to STOP all meat NOW.
-Make a clear choice. To know which «pleasures»
we shall give up, and which efforts we shall have to endeavour. Because a
flash in the pan motivation is extremely likely to miss at the time where
things become difficult. To become vegetarian is a significant choice of life,
a long-term commitment.
-To be proud of our choice, and not have any doubt.
To know that we are on a good path, that we are positive for us and for the
-To assume in a constructive way the fact that we can
be banned, not from the whole society, but of its more stupid and malicious
elements. That we shall not be «like the others». In any case we shall
more easily recognise our friends from our enemies, as the first will accept
us in our choice.
-We should not therefore indulge in a manichean rejection
of the society, nor in extravagant or sectarian attitudes.
-be wary of all who present vegetarism as an ideology or dogmatic
choice, to which they oppose «tolerance». This is just an easy way
to refuse the legitimity of a life choice which disturbs them, in refusing to see
the profound motives and making of it a psychology problem, an ideology, a clan,
a cult. Inconsciously, or sometimes very consciously, these persons reject
the profound choices of life which lead to vegetarism (even if the claim to
laquo;tolerate» it). Unless that, quite simply, these people are just
paid by the meat lobby, which is very powerfull. How easy for them to
infiltrate and take over organic or environment movements where one has
«everyone his truth», where science as well as spirituality are seen as bad...
-Be wary of any non scientifically proven statement (Added 2009)
Recently there is a new trend of rumors saying that soy, aspartame,
gluten, and even wholegrain bread are toxic. At first it was amusing, but I note
that this list, as at random, includes all the key elements for a correct alternative
to meat and junk food.
So I strongly suspect that these rumours are spread by meat or junk food lobbies,
through reviews like «Nexus» which appeared from nowhere, and other
which also spread fancy science, false mysteries, materialism or cultist spirituality.
going so far as these rumours becoming basic beliefs in the milieu of organic food,
alternative medicines and New Age. To measure the extend of this morbid propaganda,
just look at the french wikipedia page on gluten: 15% of it is
to speak of gluten intolerance, which is a concern for a small number of people,
when the french wikipedia page on milk just has one word on milk intolerance, which is a
concern for at least 15% of children!
-It is necessary to know the principles of dietetics.
If we only «stop the meat» without replacing its nutriments
by vegetable foods, we take the risks for serious health problems, or
at least failure by the reinforcement of the «meat hunger». However
an excellent method precisely consists in «replacing» meat
nutriments by equivalent vegetal nutriments, which leads to a fairly fast
displacement of the hunger from meat to vegan food. This method produces safe
results, long lasting and devoid of bad surprises, but it implies to know
bases of dietetics. For that many books are available in the organic or vegan
food shops. Some are scientific, others claim for founded or odd naturist
methods, of which we can get inspiration, or get cautious.
Caution: I could personally see that some «diét shops»
or even «organic shops» are completely ignorant of dietetics or
vegetarism. Also avoid anti-vegetarian physicians, and all those who say «we
need proteins so we need meat», all also all the false theories in the
-About possible failures and relapses, the two dangerous
extreme attitudes are the culpability and thoughnessness. To feel guilty destroys
our self-confidence and ruins our motivation; thoughnessness consists in denying
that our misdemeanours and relapses are faults. However they definitively
are, with respect to the animals which we make suffer, with respect to ourselves
who break our commitments, or with respect to our loving relatives who granted
us confidence. Thoughnessness is undoubtedly the principal cause of failure
of the attempts of food reform or life reform in general, and it is then difficult
to retry again. The most effective attitude is to develop a non-duality
between our self confidence (in spite of the faults) and the recognition as
faults of our faults, limits and incapacities. Therefore if we relapse
in any harmful attitude, if one day we are unable to refuse a sausage (eventually
because of a «buddy»), it should be clearly recognised that we
faulted or broke a commitment, but we must not lose our self confidence for
this, we must not fall into a guilty feeling. (Certain peoples recommend progressive
reductions, transitions; strictly speaking they are also faults, but
this can be a lesser evil than going too quickly, just to relapse soon after.
Everyone will have to choose the strategy the most suitable for him). This
attitude of non-duality is by far the most effective, and it is the only one
which allows not to be made by the crafty ones who does not make any effort
by themselves, but who, at our least mistake, will never fail to point out
at us with a honeyed voice that «since you are vegetarian you should
not eat that...». Such kind of remarks have a devastating effect on
weak motivations, or even on strong motivations, when self confidence or social
recognition are on the balance! Make your best to drive your caravan and let
the dogs bark: they do not know the road. (Strictly speaking, no prophet never
prohibited to give them clouts on the muzzle with your babouches).
-It is necessary to get connected with positive persons
and sympathisers (associations of vegetarians such as the International Vegetarian Union, health associations) which
will be able to help us in the event of still possible problems (difficulties
of transition, relapses, problems of balance or deficiency, social discriminations,
rationalist persecutions by «doctors», legal discriminations about
-The persons who became vegetarian in a sect may develop
rejection for vegetarianism. This is really an error, because no matters how
the vegetarian motivation came to us, what really matters is the result. These
persons should however remember that the «teachings» of the sects
are always truncated or warped: it is essential to re-examine our motivation
and knowledge in dietetics in the light of more objective data.
-There are still nowadays people who affirm that we cannot
be vegetarian, or more viciously that children cannot develop normally
with a vegetarian diet. This is contradicted by the simple observation of hundreds of million
Hindus or other Easterners who never absorbed a gram of fish nor of meat in
their life, and who enjoy all their physical and intellectual faculties. Although
it is in fact useless, many scientific studies came to confirm this
point of view, as well as the positive social effects of vegan diet
(happier old age and less charge for the society). We can quote the studies
on the American religious group The Adventists of the Seventh Day, vegetarian
but otherwise complying to the American standard way of life, and thus being
an ideal comparison group. The most well known seems that of Mills PK, Beeson
WL, Phillips RL, Fraser GE, from 1976 to 1982 (American Journal of Clinical
Nutrition, 1994) showing less health problems among vegetarians. Numerous
other studies show less health problems, better life expectation, and lesser health
cost for the society, while prominent professional groups such as the American
Dietetic Association make clear statements: «It is the position of The
American Dietetic Association (ADA) that appropriately planned vegetarian
diets are healthful, are nutritionally adequate, and provide health benefits
in the prevention and treatment of certain diseases». We can thus consider
vegetarianism (and in a lesser extend veganism) as scientifically valid.
In a society which proudly claims to be democratic and rational, this scientific
result engages everybody, and any discrimination against vegetarians is clearly
a discrimination on a philosophical criteria. It is thus hypocritical
or ninny today to be hostile to vegetarianism. In fact great progress were
achieved on the level of acceptance of the vegetarians by the society, in
particular at the occasion of family conflicts and children care, although
discriminatory legal decisions are still possible, incentive with prudence
-Contrary to a common but as much warped opinion, nobody eat
meat for proteins (only the Westerners do that, for ideological reasons, or
the hunting-fishing peoples who have only this source of proteins). The only
«advantage» of the meat is to be a source of varied fat acids,
essential in particular for young children to achieve development of nervous
system. Put aside the carnivorous people already quoted, the majority of the
peoples on Earth are «almost» vegetarians (African, Mediterraneans,
Chinese, Arab, Westerners before mandatory meat...) and use meat only as a
complement, for these fat acids (soup with a bacon piece in the Middle Age,
couscous with a meat bit, eastern dishes «spiced» with meat or
fish sauce...) In History, so that a people become completely vegetarian required
two conditions: 1) A source of vegetal fat acids varied and of quality, likely
in particular to ensure an optimal growth of the nervous system 2) An sufficient
ethical or philosophical motivation. Mediterraneans, Arabs, African and Chineses
met condition 1 but not 2; Tibetans, although having an very strong ethical
motivation 2, could not become vegetarians because their harsh climate did
not allowed them to cultivate vegetable oils of sufficient quality. Only the
Hindus, Far Easterners or Japanese Buddhists met both conditions and developed
a majority vegetarianism. Today the Occident and all democratic countries
made available, thanks to modern transports, varied food and in particular
suitable vegetable oils, which largely meet condition 1. However the refining
destroys many of their properties: these oils must be organic or at least
unrefined and extracted with cold pressure. There must be proposed a good
variety of them, in particular to young children, in the form of seasoning
oil, or dry fruits (nuts, hazel nuts...) accompanied by eggs and dairy products
(and not of 0% fat content!) and not fried stuff, yuk yuk!
-On the other hand, a real problem to be accounted is that
current vegetarian diets, usually based on food grains, even if they are wholegrain,
have a slightly too high carbon hydrates versus proteins ratio (This
is the famous C/N ratio, which rules much life process, especially compost
running). Too high, obesity threatens (Chinese diet), too low, life expectancy
drastically reduces (as low as forty or thirty, among the Inuits or the cowboys).
For this reason traditional «near vegetarian» diets add a small
quantity of concentrated proteins: soy (Tofu in Japan and China) or
fish (Mediterranean diet). It is the reason (together with high quality
vegetal oils) for what the later diet is especially health-efficient.
A true vegetarian could choose tofu or prepared soy, seitan, or low cost dried
soy proteins, or quinoa (an Andean grain) to be added in grain dishes. There
may be some search to be done around the spirulin (80% of proteins).When
we have taste adaptation problems, these foods are good meat substitutes.
TO GO FURTHER
Certain persons recommend to be veganist,
i.e. to remove not only meat and fish, but also dairy product and eggs, thus
any animal substances. From a philosophical or ethical point of view
it is the best, because thus we do not any more maintain any form of animal
exploitation. From a dietetic point of view this is theoretically possible,
but it still seems difficult today to propose a really proven completely safe
vegan diet, especially for young children. Personally I did not succeeded
and I did not tested on my children. I think the main obstacle is not a matter
of proteins, fat acid or vitamins, but of calcium (My own attempt was marked
with such problems). Unfortunately the assimilation of calcium is complex,
varies from a person to another, and involves various vitamins and other trace
elements. I am not able to tell here any always efficient organic solution.
This problem is to be studied carefully and without dogmatism, as we may have
to accommodate with only «chemical» solutions. While awaiting
to be able to build a completely veganist society, the best (or the
least bad) is to make an animal breeding without violence, and at least
to select dairy products which are guaranteed not to come from industrial
breeding. In a longer run, it is clear that it must be one of the main
priorities of the agronomic science to develop vegetable species with a
low enough C/N ratio, balanced amino acids and higher vitamins content,
authorising veganism for all.
Children may find many benefits to be vegetarian as soon
as weaning. For who is even very little gifted to feel the vibrations
of persons, the difference is enormous. It is already possible to recognise
persons, even adult, who profited from a breast-feeding (gentler, more sensual,
clear, more on Earth) instead of being victims of the feeding-bottle (more
intellectual, less consistent, somewhat like the victims of tobacco). I did
the experiment one day on a group, and my feeling proved almost always true.
A vegetarian also makes the same impression (I was once able to see this in
a couple hitch-hiking me on the border of the road, i.e. under conditions
which hardly allow for a thorough introspection!). Between a vegetarian from
birth and a big meat eater the difference is spectacular, as if these two
beings were not made of the same matter; the first would be formed of a clean,
clear and sensual living substance, the second of an opaque, dirty or pornographic
matter. (No relation with the colour of skin, it often happens to me to feel
some «Africans» clear and other «Europeans» dirty.)
With my opinion it would be useful to use agricultural
methods of selection of plants, in order to produce more varieties correctly
satisfying the needs of vegetarians, and even of veganists,
(vitamins, amino acids, fat acids) without having to juggle to vary and
balance menus. Example: there existed formerly excellent varieties of potatoes
sufficiently rich in proteins to be used as a basic diet for people like the
Irishmen. But the varieties since were selected on the stupid criterion of...
making chips. Directly applicable ideas for small companies would be about
the production of food supplements at low prices, guaranteeing a minimum
contribution in vitamins and other noble elements. A good research objective
would be to made easy to cultivate varieties, like African roots, with allow
a Rwandan family to live all the year long on a small garden, without any
other effort than to collect them. (the Jerusalem artichoke would match this
definition, if there was varieties which do not disgust after only three meals.
It may also be useful to have a glance besides the Peruvian Altiplano original
potatoes). In the long term these varieties would make an excellent mean to
all become veganist. Our relationship with the animal world would then
be only ludic or educational, free of any exploitation or suffering.
Certain peoples feel that meat is a pleasure and regret, and
even suffer to give it up. We should not regard this state of things as irreversible:
the taste can be rehabilitated. I can attest it, myself who was a famous
amateur of variegated pork sausages, I could give up that and do not any more
suffer from this today, I even do not feel any temptation any more. A first
method is to train oneself to think at our ethical motivation. A second method
is to make dishes of food whole grains, so that the body could find the nutriments
it is accustomed to find in meat. This quickly lowers the hunger of meat,
to replace it by an hunger of grains. A third method is based on the fact
that the tastes and odours of the meat are low vibrations, as well as the
unhealthy satiety which we feel after having eaten some. To train ourselves
to feel the higher vibrations of the flowers, of fruits, very effectively
fights the attachment to low vibrations. The only risk would be that it is
even too much easy: we could end up feeling dirty even the mean vibrations
of vegetables and cereals. Thus let us keep some ballast in the boots, in
order to keep some contact with the ground.