RECIPES by Larry Epston These foods are very nutritious and good for your vitality and strength. Ground Nut and Seed Mix ½  Cup raw sunflower seeds ½  Cup raw almonds ½  Cup raw pumpkin seeds ½  Cup raw un-hulled sesame seeds. Whatever other seeds or nuts you want. It’s best to use raw materials. There are cashews, pine nuts, brazil nuts, etc. Grind together is a blender.  Grind the sesame seeds alone, or last because they are so small and oily. Shake the blender jar to keep the oily seeds from sticking to the jar. Now you have nut/seed meal.   PUT IN CONTAINER AND PLACE IN FREEZER. Add to cereal, grains, soups and salads. Keeping them in the freezer keeps the exposed oils and protein fresh. The nutrition from this mixture is immense. Add as little salt as possible if at all. Cream of Rice for Breakfast There are different kinds of brown  whole grain rice. You will find them at a natural food market. Mix together a variety of brown rice grains and put into a blender. Grind as fine as possible which will result in a coarse powder or meal. PUT IN CONTAINER AND STORE IN FREEZER. Freezing  keeps the opened grains fresh and the oils un-oxidized. Heat a pan of water to boiling. Put grain meal into the water and stir. Turn off stove and let sit to cook. It will not stick to the pan if you do it this way. Add as little salt as possible. 1 Cup of  cereal meal. 2 Cups of water. You can add more water, or less meal depending on how thick you like it. Store extra in refrigerator and have the next day. Toppings: Use the Nut /Seed mix, or cottage cheese or yogurt, peanut or sesame butter, or a little butter substitute. Other grains can be done the same way. Tuna Vegie Spread This is  great stuff for snacks or a whole meal with a salad. 1 Can  tuna, salmon or chicken spread.  Use canned or fresh. Steam a big bowl of  lightly cooked veggies.   I use a big bag of organic mixed veggies I get at Costco. Add 1 small chopped onion. 3 or more cloves of garlic. Pressed or chopped fine. Add spices as preferred.  Cayenne, basil, Italian mix, pepper, etc. Put in blender and blend  tuna, etc., and steamed veggies until you have a thick paste.   You will have to add water and/or oil until it blends correctly.  If you use oil, olive, or some other kind, it adds richness but also calories.   The less oil the better. Add as little salt as possible. Use this spread on toast, crackers, or just put a spoonful on top of a salad Fresh Frozen Fruit Drink This drink is made with frozen fruit, water and sweetening. Fill blender jar with about ½  full with water. Add  ¼ cup fresh frozen fruit. Blend until mixed. Add sweetener to taste. Keep in refrigerator and sip when wanting a sweet cold drink. Delicious!! Use any kind of fresh frozen fruit.  Strawberry is good and raspberry is great.  Use mixed tropical fruit too. A great addition is to squeeze some fresh lemon into the drink. It cuts the sweetness and adds a citrus bite.