Paul & Kitty's Previous Supper Meals

Note: This page contains the information regarding supper when Kitty and Paul Antonik Wakfer were consuming 3 meals daily. Much of this page is in the original arrangement of September 2006, with updating taking place on occasion when it seems warranted. For the current meal practice of 1 meal daily - which often includes some of the meal ideas seen here, please see our summary Diet Regimen page.

Prior to our change in January 2006 to only 2 meals daily, supper for us was what many others think of as "lunch". Rather than move portions of this section out into the 2 meals we were eating daily, Kitty (and Paul) wanted readers to see how we previously ate the 3rd and last meal of the day. It should be kept in mind that most of these meal ideas - especially the soups and salads - were utilized periodically in our 2nd of 2 meals daily and now in our single meal daily.

In fact, both of us often would "slip" and say "lunch" when referring to our third meal of our cycle. With our return to 24-hour days as a regular course in May 2005, our supper meal servings were considerably smaller than those shown in the photos below which were taken when we were living 6 28-hour cycles in a week. When it is quite warm or we had a fairly large meal the day before or we just feel in the mood, we make one of these cold items our main meal (lunch) and then choose for supper a small selection among those listed under Snacks.

From mid November 2002 until sometime in 2005, we were on a salad "sabbatical" for much of the time; a rest from the mix described below. Instead, we would most of the time simply prepare a large plate of the individual ingredients and eat them as one often does at a party. (Click on thumbnails of typical shared plates to enlarge.)
There is something uniquely enjoyable about the distinct tastes of the individual vegetables themselves, though we do eat them along with typically two of the protein sources below.

Typical protein sources eaten with salad or assorted mixed raw vegetables:

Slices of swiss and cheddar cheese (New Zealand or other free range sources, when available)

Cheddar cheese on rye with pickle slice

Update 5/11/10 Prior to November 2002, our meal 3rd meal consisted of a large salad with protein from a variety of sources, sometimes bouillon, and a small amount of bread.
Basic Salad (updated and part of our 1 extended meal eaten on 2 out of 3 days):

• Romaine lettuce
• Cabbage, purple preferably or in addition to green
• Carrot
• Celery
• Green onion
• Parsley (chopped fine)
• Tomato, preferably cherry or grape (more nutritious skin)
• olives, black Kalamata, chopped fine
• Beet (raw with skin, scrubbed well), chopped fine
• avocado

The last 4 above are added just before eating.

Additions to the basic salad depending on availability and mood:

• Bean Sprouts
• Bell Pepper (two or more colors)
• Broccoli, onion and/or mustard sprouts
• Cauliflower
• English Cucumber
• Garbonzos (chick peas), cooked - actually a protein source
• Mushroom
• Purple Kale
• Red Radish
• Spinach or oriental greens
• Sweet or Videlia onion
• Zucchini

Salad was originally mixed in a batch large enough for 3 days, divided into 6 plastic sealable containers (our bowl-like 600g frozen blueberry containers work great, keeping salad air-tight) from which we ate the salad directly. Sprouts, garbonzos and salad dressing were applied only at the time of eating. Currently, all items, except the 4 noted above (and the garbonzos when included), are usually made in a quantity for 2 days.

Do It Yourself Salad Dressings

Tom's Salad Dressing (early days)

Ingredients are estimated rather than measured and therefore the finished product is a little different every time. Enough is mixed by hand in a small jar for 3 days.

• Extra Virgin Olive Oil
• Wine Vinegar
• Worcestershire Sauce
• Dill Pickle water
• Farmer's or pot Cheese (1% Cottage in a pinch)
• Minced Garlic
• Prepared Horseradish
• Thyme, powdered dried
• Rosemary, powdered dried
• Flax seed, ground

Sometimes, as a change or if we had run out of made-up dressing, we just topped our salad with cottage cheese and sprinkles of olive oil and wine vinegar.

Paul's Salad Dressing

As with the dressing that we used in our early days, the quantities are estimated and sometimes not included and substitutes used instead. Therefore it never tastes quite the same.

• cottage cheese - always Nancy's brand if we are in Arizona
• yogurt
• extra Virgin Olive Oil
• dill Pickle water, originally, but changed to excess water from pickled mustard greens
• soy sauce
• worchestershire sauce
• minced Garlic
• prepared Horseradish
• ketchup, salsa or hot sauce but usually some mixed kimchee
• 6 to 10 papaya seeds, when available (reserved from fresh fruit and frozen) or in the mood for this garlicy-peppery flavor
• a square inch or 2 of green variety (not Haas) avocado skin - it is thin and has pleasant avocado taste
• parsley or dill when available - just stems if leaves used elsewhere; easy on the dill stems (strong flavor)

Since 2009 we've been using a pint mason jar on a blender for making our salad dressing. The thread on these type jars fit the screw base of many blenders providing a way to blend small quantities - we did this back in 2006 when processing aloe vera in our Arizona yard but had been making smaller quantities of salad dressing until more recently. (This is not the same blender with which Paul has been making his smoothie when we are in Arizona since 2008 - that one has a unique arrangement incorporating the blades into the container and has a more powerful blending capability than other blenders to date.)

Some additional comments regarding supper:

• A half slice of typically rye bread (Dimpflmeier's Double Crust Rye is our favorite) - there were so many delicious varieties available to us in Toronto and we can still get them in cottage country Ontario - either plain or lightly toasted will be eaten dry or occasionally with peanut butter if our other protein is slim. Here's where we make use of the pita(s) saved and brought home from dining out, eating half of one each or, as mentioned above, with scrambled egg filling.
• Bouillon powder for a cup of broth is enhanced with leftover meat juices (without the fat), when available.
• Occasionally a smaller serving of salad will accompany generous leftovers from a previous lunch/dinner.

Soups - Hot and Cold

Cold weather is Soup weather from as far back as Kitty can remember; her father was terrific at making soups out of whatever was left-over or on sale - something I think he learned from his father who had a special Easter soup of strange set of combinations. Here are two summarized "recipes" for ones we originally made lately to serve as the main protein source for several supper meals, but have also used for our 2nd or *main* meal:

Black Bean Lentil Vegetable Barley Soup

• Approx 1 1/2 C dried black bean, soaked overnight and drained
• Approx 1 C dried green lentils
• 1 C hulled barley
• 1 large onion, chopped
• 3 cloves fresh garlic, minced
• 2 large carrots, chopped
• 3 stalks celery, chopped
• ~1 C cabbage leaves, chopped
• Approx 8 C water, including any leftover chicken/pork juices from dinner and vegetable cooking waters
• Approx 1 T Cummin, ground
• Approx 1 t thyme, ground
• Approx 1 t rosemary, ground
• Approx 1 t salt

The onion and garlic are sauteed (browned) lightly in olive oil or coconut butter, portion of spices added (rest later to taste). Add remaining raw vegetables to sauteed mixture, then beans, lentils, and barley. Add water and bring to boil; lower temperature to simmer, stirring periodically to ensure that it does not stick to bottom. Add additional water and spices as desired. Continue to cook at low temperature until all vegetables and beans are soft.

We pureed individual servings of this soup, because Paul really enjoys thick "undisturbed" soups. Kitty eats it both ways. We both like it with lots of cumin flavor, a popular Middle Eastern spice. Makes lots of servings and freezes fine.

Mixed Bean Vegetable Barley Soup

• Approx 3/4 C each black beans, red beans, romano beans, soaked together overnight (water discarded)
• Approx 1/2 C large dried lima beans (soaked with above)
• 1 C hulled barley
• 1 large onion, chopped
• 3 cloves fresh garlic, minced
• 1 large carrots, chopped
• 1/2 large rutabaga, chopped
• 3 stalks celery, chopped
• ~1 C cabbage leaves, chopped
• 4 roma tomatoes, chopped
• Approx 8 C water (including leftover vegetable cooking waters)
• Approx 1 T thyme, ground
• Approx 1 T rosemary, ground
• Approx 1 t salt

The onion and garlic are sauteed (browned) lightly in olive oil or coconut butter, portion of spices added (rest later to taste). Add remaining raw vegetables (except tomatoes) to sauteed mixture, then beans and barley. Add water and bring to boil; lower temperature to simmer, stirring periodically to insure that it does not stick to bottom. Add tomatoes during this period. Continue to cook at low temperature until all vegetables and beans are soft.

Paul originally preferred this soup pureed also but has come to enjoy having it as Kitty does, chewing the moderate-sized soft pieces. Makes lots of servings and freezes fine.

Hot weather is good for soup too - if it's a cold one.

Super Nutritious Gazpacho

• 1/2 onion
• 1 green or mixed colored pepper
• 1 Med to Lg Zucchini or Italian gray squash
• 5 Broccoli Stems (tough skin removed)
• 3 Radishes
• 1 6oz can Green chiles
• 1 can whole or chopped tomatoes
• ~ 1 C leftover vegetable water (from previously cooked vegetables)
• 2T vinegar (we used apple cider type)
• 1T olive oil
• ~1/2 C tomato juice or to desired thickness
• 1 tsp hot sauce or to desired spiciness
• 1 C cooked garbanzos

Put all ingredients - pre-chopped if desired - EXCEPT garbanzos into a blender and blend to desire consistency. Add garbanzos. Chill well before eating. Yummy way to have vegetables on a hot day. The garbanzos are not enough protein, so we have cheese and/or sardines for a complete easy meal without any cooking.

Breakfast Meals * Dinner Meals * Beverages/Desserts/Snacks/Dining Out *
Kitty & Paul's Diet Regimen (overview)

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Page last updated 5/15/2010

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