Mothers

Milks
Mina Fuhr

A mystic vegan cookbook

for healing your relationship to food
Mothers
Milks

Mina Fuhr

A mystic vegan cookbook

for healing your relationship to food
Table of Contents

PROLOGUE 4

I. MY MOTHER
Community 8
Non-duality 14
Nourishment 20
Trust 24
Release 28

II. THE MOTHER

Affirmation 36
Aliveness 40
Offering 44
Love 50
Peace 54
Compassion 60

III. OUR MOTHER

Abundance 66
Beauty 70
Paradise 74
Innocence 78
Forgiveness 88
Presence 92
Awareness 96
Balance 100
Sharing 104
Generosity 108
Sensuality 114
Creativity 118

EPILOGUE 122
APPENDIX 124
BIBLIOGRAPHY 128
IMPRINT 130
 Prologue
ne day, as I stood in the
O kitchen preparing a dinner
for my husband and some
close friends, it struck
me: I knew I was cured. I
had long lost faith that the day would
come and had accepted that I would be
ok but not well, survive but not live,
but in that moment I felt as though I
had emerged from a dark tunnel called
eating disorders. That is when I de-
cided to write this book. It felt like
the book had revealed itself to me. I
stayed true to my initial intuition and
incorporated ideas organically as they
unfolded.
My vision was to write a radically sub-
jective and unscientific book, a book
you can feel rather than understand.
Reflecting on my ten years of battling
with food and my body, it was always
the numbers, the facts, and the science
that gave me a sense of security but
ultimately dragged me deeper into the
undercurrents of my eating disorder.
Mothers Milks Prologue
I am quite the nerd and love staying
on top of all the latest cutting edge
developments in nutrition, ecology and
medicine, but that is not where true
healing happens. Healing happens in
the most unexpected of places. By guid-
ing you through my life story in anec-
dotes and the lessons I have learned, I
will introduce you to vegan and raw ve-
gan philosophy, yogic philosophy, sha-
manic healing practices, Hindu goddess-
es, Ayurveda and much more, but always
through my eyes. I would like you to
read this book with the right side of
your brain, the creative and intuitive
side. The recipes and their pictures
facilitate the experience.
Every subchapter leads up to a reci-
pe that makes my words visual, edible,
and palpable. I use colors, consist-
encies, associations, and wordplay to
convert ideas into food. I also draw
from the energy of plants, sometimes
according to the yogic chakra system,
sometimes lead by Wiccan herbalism,
and sometimes drawing from plain intu-
ition. This book is like a photo album
or recipe journal of my healing path
in retrospect ;) Every dish is charged
with my love and the wish for you to
heal and shine your true light. I am
sure that you will put all of your best
intentions into preparing the food and
that you will eat it with the same lov-
ing thoughts to heal yourself from the
inside out.
In the first chapter, I will elaborate
upon my philosophy of eating disorders
and my approach to healing these imbal-
ances. The second chapter is about my
own story of overcoming this disease,
effectively my transition to veganism.
In the final chapter, I will share my
tips and tricks for returning to love
through food in your everyday life.
These are lessons I have learned over
the years by staying curious and recep-
tive through the challenges in life.
4
I am neither a medical doctor, sha-
man, or psychologist, nor nutrition-
ist, but I am living proof that you
can heal too. I would like to welcome
you onboard my spiritual journey and
in sharing hope that you find encour-
agement, hope, and love for yourself.
While reading this book, I wish for you
to practice non-judgment towards me and
especially towards yourself. I wrote
this book from a very sincere place,
and hope that my words resonate from
sister to sister as well as sister to
brother.

One last thing before we begin, just

to avoid some unnecessary geographical
confusion an outline of my life.
I was born in Munich to my Japanese-
Korean mom and German dad and was
raised in Yokohama, where I attended
a German school. After my Abitur (Ger-
man high school diploma), I spent two

Mothers Milks Prologue

months in Brazil with my mother, then I
moved to Berlin to study fashion
at the Berlin University of Arts.
Now I am married to Nathan, who is
US-Senegalese, and live in Dakar and
Berlin. It could be more complicated.
Now we are ready to dive in.

5
 Mothers Milks THE MOTHER community

1.

W
community

6
I.
MY
o th e r
M

Mothers Milks THE MOTHER community

For a very long time, I thought that I was just unhappy with the way
I looked. That is my problem, I would think, I am not a size 00.
Then I was a 00, and I was still unhappy with my body. This was only
the tip of the iceberg, the most obvious symptom of a much deeper
underlying cause. I went through an extensive journey to understand
the nature and the cause of this imbalance and through trial and
error, my way to restore the balance.

In the first chapter, I would like to tell you about my understanding

of eating disorders, how healing from them can be approached, and
a little bit of why I am here today.

7
 1.
Community
hen I first started to write
W this book, I was excited
to share this process with
everyone. When people asked
me what I was currently up
to, I would reveal that I was writing
a book, a cookbook. This put a smile on
peoples faces and made me the center
of small-talk attention. Next question:
What kind of cuisine? International,
Asian-Fusion? My answer would be, Its
a vegan cookbook for healing eating
disorders. The vegan part people could
get used to, it seems to have become a
trend these days anyway, but the sec-
ond part of my answer would wipe the
smiles off of most peoples faces and
replace it with a question mark. I was
a party pooper. It is strange, you can
talk about the worst case of diarrhea
that some spicy ethnic food has given
you, but eating disorders are kind of
a non-topic, especially for grown-ups,
Mothers Milks MY MOTHER Community
and seemingly a struggle only teenagers
endure. Besides, how can you heal eat-
ing disorders with food? Is it not a
mental problem that requires hours and
hours of lying on a shrinks canap?
Arent there many types of eating dis-
orders, some so oppositional that one
has to gain weight, while the other has
to lose weight? And who are you anyway,
a wannabe doctor?
I know that the word eating disorder
can be a tricky one to handle. There
are three main actual disorders under
feeding and eating disorders acknowl-
edged by the DSM-5, Diagnostic and
Statistical Manual of Mental Disorders.
The DSM is like the bible for mental
illnesses. It defines what is current-
ly categorized as a mental disorder as
well as determines the precise symp-
toms for diagnosis. Anorexia nervosa
and bulimia nervosa have been on the
list since the beginning, and binge
eating disorder was added to the 4th
edition of the book in 1994. If someone
has been diagnosed with one or more
of these disorders over time, chances
are that this person has found her or
himself in a life threatening criti-
cal condition, in which her/his health
had to be monitored closely. There is a
societal tendency to send these people
away to the doctor, the professional,
where we can wash our hands of any li-
ability. I myself have been indirectly
advised to do this by people who have
given me occasional advice from an ed-
itors point of view. They told me to
target this book at people who want to
improve their overall relationship to
food and omit the word eating disor-
der altogether. This way I would be on
the safe side and unable to be held
responsible for giving advice to people
with a severe disorder as an amateur,
the role to which I am reduced by pro-
fessionals. I am just a survivor.
It is not my aim to insist on the term
eating disorder, nor is it my aim to
hide it. I am not afraid to share this
book with a very broad audience who
would like to heal their relationship
to food, whether you are in the hos-
8
pital hooked up to IVs, on the catwalk,
cooking for your family, crying alone
in your bed, or just have a hunch that
perhaps something is wrong. The only
prerequisite to being addressed by
this book, is that you have the will
to heal, which by merely reading these
words is quite likely you do.
Opening up this book to a broad group
of people does not mean that I do
not acknowledge their differences and
uniqueness. The three main categories
of anorexia, bulimia, and binge-eating
are just rough guidelines. Often these
are accompanied by affective disorders,
dragging us into a depression or fluctu-
ating in a bipolar manner. For example,
my anorexia phase was accompanied by
a depression, quite a severe one, with
suicidal thoughts and partial apha-
sia, an inability to talk. My body felt
so heavy. I moved in slow motion as
though immersed in a dark gooey sub-
stance. When people tried to talk to
me, all I could utter were silent
tears. Some might develop special eat-
ing patterns, like counting the food or
placing the food on the plate in a very
strict fashion, both of which resemble
traits of obsessive compulsive behavior.
Anxieties about eating food in public
or social situations can add another
layer of intricacy. Binge eating has
obvious addictive components and was
even formerly called food addiction,
and so too do anorexia and bulimia.
This made apparent when, for example,
we look to their German counterparts:
9
anorexia is Magersucht, literal-
ly meaning an addiction to thinness,
and bulimia is Ess-Brechsucht, eat-
ing-purging addiction. Finally, we can
experience dissociative states up to
full memory loss during binges regard-
less of the amount we consume in one
sitting.
Whether I use the term eating disorder
or not, it remains vague, its implica-
tions are many, and the stories behind
it diverse as people suffering from it.
I have been diagnosed with several of
these disorders as well as addition-
al mental conditions along the way I
say this with neither pride nor shame.
I would like for us to share our sto-
ries, acknowledge our paths, and come
together in our shared vision to heal.
I must admit that in the past, when I
Mothers Milks MY MOTHER Community
spoke to others who shared unhealthy
eating habits and body images, my inner
monologue would go something like: My
condition is worse than yours, my con-
dition has different traits, I am way
more fucked up. Even upon encountering
a compatriot, I would choose to fight
alone, insisting on an awkward sense of
solitariness, rooted in the uniqueness
of my illness. Such an attitude only
exacerbated my situation and enforced
the false belief that there was some-
thing incurable in me, something had
gone wrong and I was just beyond help.
And this is simply untrue. I am cured
and so you will be too.
 You might be able to emphasize with
some of what I went through, while
other aspects might seem rather foreign,
but, as a fellow fighter, I ask you to
receive me with open arms and focus on
what we have or used to have in common,
the experience of disconnect from our
bodies and subsequently from food.
Mothers Milks MY MOTHER Community

10
Mothers Milks MY MOTHER Community

11
BREATHING BUCKWHEAT BREAKFAST
This recipe is dedicated to opening up and sharing. Its a fermented
porridge so bubbly and energetic it will make you want to chat with
others. According to yogic wisdom, the fifth chakra is an energy
center located at our throat which helps us speak the truth
clearly. Apple and fennel are plants said to strengthen this chakra.

porridge
1 c buckwheat groats
2 c water
1 tbsp apple cider vinegar
2 tbsp raisins
apple
small fennel bulb
1 tbsp maple syrup
1 tbsp maca

toppings
apple slices
fennel leaves
pumpkin seeds (soaked if possible)
maple syrup
maca

1. Soak the groats in water, then add the apple cider vinegar and
raisins. Cover with a cloth and let ferment for 2 days or
until you can see bubbles forming in the porridge. It should taste
more sour than on day one and be slightly prickly to the tongue.

2. Take one cup of the porridge and process in a food processor

with the rest of the ingredients until well combined.

3. Serve in a bowl with fresh apple slices and fennel leaves.

Garnish with pumpkin seeds, drizzles of maple syrup and maca
powder.

13
 24.
Creativity
wanted to write this book to
I share my story with anyone
who has ever struggled with
food and let them know, you
too can heal. As with any
kind of self-expression, be it a paint-
ing, song, recipe, or book, it is prob-
ably most therapeutic to the one who
has birthed it. That is simply because
love is the power behind all crea-
tion, and love is the number one heal-
ing power. For every sentence I wrote,
every recipe I composed, I was grant-
ed the opportunity to become better
friends with myself and with food.
Medicine was my intended profession
from age 10 to 19. I studied hard to
get into med school and eventually
did. However, that was also the time
my mother passed away, and, although it
Mothers Milks OUR MOTHER Creativity
was my dream since forever, I decid-
ed against it. I did not want to spend
my time dissecting corpses and learn-
ing the disease alphabet after dealing
with the sickness of a loved one for so
long. I took some time off, and, out of
nowhere, an urge to study fashion de-
sign came over me. Growing up in Japan,
fashion was a part of me naturally, but
I had never touched a sewing machine
or designed clothes before. Nonethe-
less, my gut told me very precisely to
study fashion, so I convinced my father
I had changed my mind and off I went
to the fashion department of the Berlin
art university.
118
It was a very weird five years. I defi-
nitely acquired the skill of fashion
design but could never really apply it
straight to making beautiful clothes.
I knew, at least in theory, that I was
in a place where I could express is-
sues of identity and femininity through
means of expression surrounding the
body, namely clothes, but I struggled
every day to explain my concepts to
my professors. There were many is-
sues I was addressing subconsciously,
in and around the loss of my mother.
I think what I wanted to express the
most was a certain permeability of the
body, un-identity and transcendence of
the body all great topics to address
through fun, funky fashion. In the end,
I gave up on making clothes, read as
much as I could read about neurosci-
ence, phenomenology, concepts of con-
sciousness. I finally graduated with a
thesis and a dance performance, without
making a single piece of clothing fr.
The reason I am sharing this piece of
my history is that when I look back on
it, I can see it was five years of art
therapy: struggling with food while
making clothes for skinny models, deal-
ing with creating your own female role
model while I had just lost mine, and
thinking about identity, not only as a
Japanese-German but as someone who had
a hunch of life after death. I am not a
fashion designer today per se, although
I enjoy making clothes occasionally for
friends, and there was a time I re-
gretted choosing to study fashion, but
now I am very thankful for the time I
was granted to face these issues head
on through a creative process. I have
learned to create from scratch, which
applies to all forms of art, whether
dance, music, writing, or cooking.

It was my goal to gift you with reci-

pes, each charged with the highest and
purest intentions to be assimilated,
but there is nothing better than com-
ing up with your own twists, versions,
and recipes. I am very aware that not
everyone has such a strong tie to cook-
ing as I do, but, even by making your
own smoothie, you can be creative and
reflect yourself in what you make and
eat. It is like journaling in the tex-
tures, colors, and tastes of all varie-
ties of plant foods. The more time and
intention you spend making a dish, the

Mothers Milks OUR MOTHER Creativity

more intensely you can charge it with
love, and the better you can absorb in
the end by ingesting it with gratitude
on your own path to healing.

119
120
FLIRT Y FERTILIT Y COOKIES
We are all creative beings, unleashing our talents in many different
ways. Hazelnuts, peaches, and poppy seeds are called upon for
fertility <3 I want you to become pregnant with yourself and give
birth to a new you in the creative process, in whatever form it may
come to you.

cookies
1 c hazelnuts
5 dried peaches
pinch of salt

filling
c poppy seeds
lime juice & zest
1 tsp ginger
2 tbsp liquid sweetener

cookies

Mothers Milks THE MOTHER community

1. In a food processor, combine all ingredients until they form a
dough.
2. On a baking sheet, spread the mixture 1/5 inch thick.
3. Dehydrate in an oven at lowest temperature with the door cracked
open (30min-1h), or over night in a dehydrator. Dehydrate until
you reach a cookie texture.

filling
1. In a food processor, combine all ingredients until you have a thick
paste, scraping the sides off occasionally.

Spread the filling onto one half of the cookie sheet and then cover
with the other half, pressing the layers together gently.
Then cut into bite size squares.

121
 Epilogue
hen I started to write this
W book, I knew I was going
to do some heavy healing
in the process of birthing
it. And I did. I was ready
to write from the perspective of a
healing person and I can publish it as
a further healed person.
One of the biggest revelations was ad-
mitting and understanding I had res-
ervations towards spirituality. Even
after doing yoga for almost ten years,
living through the collapse of space
and time in Ayahuasca ceremonies, and
even having a strong sixth sense ex-
perience during the time of my moth-
ers death, there was a part of me that
could not say "God" without feeling
somewhat silly. I love my father be-
yond words and he is one of my big-
gest supporters, but he is an atheist
through and through (Ich liebe dich
Papa!). The German education system is
heavy on disbelief, skepticism, and
Mothers Milks EPILOGUE
spiritual sarcasm. Since I was ten, I
wanted to believe in reincarnation,
and please note, I did not believe but
wanted to believe. Even at that age,
I had the following thought process
If my mother died, I would like to
see her again, in which case, it is
convenient to believe in reincarna-
tion. I know that when we die, we die,
since only our body brings forth con-
sciousness, but it is too painful to
accept a goodbye forever. Therefore,
out of weakness, I will for now choose
to believe in reincarnation That is
a tough young cookie. In writing this
book, I have encountered many beauti-
ful writers who softened my sense of
western distrust and Ken Wilbers In-
tegral Spirituality helped me break
through:
"How much of this book or any book
or books did you think you had to
read in order to find Spirit, when the
very Reader of this sentence is Spirit?
When the very reader of this sentence
is God fully revealed? Feel the Read-
er of this sentence, feel the simple
feeling of Being, feel the Feeler in
you right now, and you are feeling the
fully revealed God in his and her ra-
diant glory, a One Taste of the divine
Suchness of the entire Kosmos, a not-
two-ness of self and Self that leaves
you breathlessly enlightened and ful-
ly realized in this and every moment.
Hear the sounds all around you? Who is
not enlightened?"
Another lesson I have learned from
this journey is to welcome endless
change. I always wanted to be done
with eating disorders and never deal
with it again. However, we eat every
day, and, although I think I have put
the disordered phase of my relation-
ship to eating behind, food does not
cease to be a topic of interest to me.
My love for food and for my body grows
every day. Once our bodies and minds
start to heal, we cannot stop that
122
process. It opens itself up and re-
stores health in all aspects, and then
you even start to shine light on oth-
ers around you.
I know it is not always easy to culti-
vate that light within you. We live in
a society that profits from our self-
hatred. Oversaturated markets try to
push products onto us by creating a
need. They have to make us feel like
we are not just incomplete but use-
less, to lure us into shopping. The
more they can make us hate ourselves,
the more product they can move: gosh
look at your sagging skin, you need a
skin tightening lotion your hair is
awfully thin, you need a volumizing
shampoo those thighs are bigger than
they should be, here is some ham made
out of cardboard, it is fat-free. Most
of these newly conceived needs are far-
fetched and simply insulting. There is
a tendency to demonize natural diver-
sity and the process of aging to the
point that we all look like plastic
imitations of each other. This is very
sad. Our uniqueness should be cele-
brated. Remember that a healthy, hap-
py, confident person is the industrys
biggest enemy. Everywhere you look and
encounter mass media, learn to ask
questions, especially: "Is that need
created out of love or fear?" When you
face those self-doubts, breathe, align
yourself with the cosmos and start
over from a place of love. We run after
external beauty without recognizing
our own, when, in fact, if we strived
123
towards true health of our bodies and
our minds, everything else would fall
into place effortlessly because beauty
and bliss are our true nature.
As someone who was very extreme and
could only see in black and white, I
always try to return to balance, espe-
cially paying attention to harmonize
nature and culture within me. We are
human beings and we have the abili-
ty to think and to be creative. This
does not mean we have risen above na-
ture but that we have a different way
of relating to it, apart from within.
When I cook/uncook (culture) plants
(nature), I try to stay within the
realms of enhancing nature as opposed
to overpowering it. Sometimes you
go overboard and make something su-
per fancy and sometimes you just bite
into a whole carrot balance is not
a rigid concept. I try to dance with
the plants and sense the dance of the
plants on my plate, in my mouth, then
Mothers Milks EPILOGUE
through me, remembering that these
two sides, nature and culture, yin and
yang, men and women, are all two sides
of the same coin, originating from the
same cosmic energy.
 Appendix
Cookbooks dedicated to bringing vegan
and raw vegan ways of cooking to the
reader usually start with this section:
how to shop for produce, what cooking
tools to use, how to sprout These are
very important aspects if you want to
bring the recipes to life, but, when
I was obsessed with food in a rath-
er unhealthy way, I tried to cling on
to these facts for security, instead
of relying on my eyes, nose, tongue,
and heart for a delicious meal. In
this book, I wanted to focus the at-
tention on the flow if you will, on the
relationship between the lessons I have
learned and the resulting recipes with-
out getting hung up on details. Never-
theless, some things are good to know
as a vegan and someone generally in-
terested in a healthy body and spirit.
Organic
You go to the supermarket and see the
same cucumber in two versions, one
conventional and the other organic.
Mothers Milks APPENDIX
The organic one is probably twice as
expensive and you think to yourself, is
it worth it? The answer is: Definitely
yes! Organic means that you not only
avoid all sorts of chemical pesticides,
fungicides, etc. and genetically modi-
fied strains but you are also choosing
produce with a much higher mineral,
vitamin, and antioxidant content. In
other words, they are way more nour-
ishing. If we want to regain health in
our bodies and minds, we cannot keep
on eating produce sick and tired from
conventional chemical-based agriculture
and its depleted soils. We are what we
eat, after all. Mother Earth will thank
you for your wise choice and her love
will flow back to you. If you go to your
local farmers market or co-op, you will
see that they are invested in bringing
you organic choices at an affordable
price too. So try it!
Salt
Salt used to be super rare and pre-
cious, but we can now produce it in-
dustrially and what we call table salt
today is basically a pure chemical
(sodium chloride) mixed with iodine,
bleach, and anti-cracking agents, mak-
ing it quite toxic to the body. I would
advise using either Himalayan salt or
Celtic sea salt. They are both very
high in trace minerals and bring vari-
ous health benefits like regulating the
pH and balancing blood sugar. By un-
cooking more and more foods, you will
start to taste the plants as they are
and the need for salt will diminish
naturally. The other day, I was totally
wowed by how "salty" or high in sodium
celery naturally is!
Sweeteners
It is no news that sugar is bad for
you, and especially refined white sugar
should be avoided at all times. Like
refined salt, it is void of any nutri-
tional value and even harmful to the
body. Everything that tastes sweet
contains sugar, including fruits, and
dried fruits even more so. Then again,
124
not all sugars are equally bad. The
question is, how many trace minerals
can you get along with it and will your
blood sugar spike? The answer to "What
is the best sugar alternative?" keeps
changing all the time as new test
results come in from the lab and new
products hit the shelf. First it was
agave syrup, then they found out that
it is too high in fructose, then it was
maple syrup until that one was too pro-
cessed. Coconut palm sugar has been on
the top of the list for a while, but it
is pretty expensive. Raw honey is an-
cient medicine and, when it comes to a
good balance between health benefit and
sweetness, there is nothing better -
but obviously it is not vegan. People
push stevia, but that stuff is just not
yummy. I personally come back to maple
syrup simply because it tastes so darn
good and I use it in moderation. This
is a real life decision now. You have
to find a balance between fact, budget,
taste and most importantly be at peace
with your conscience.
Fermenting
I grew up in Japan around natto (fer-
mented soy beans) and tsukemono (cul-
tured vegetables), but it was only when
I started fermenting my own food that
I really learned to appreciate this
natural process. Lacto-fermentation is
an ancient form of preserving foods,
and these microorganisms aid in the
general digestive process as well as
strengthen the colon. The predigestion
of foods makes the nutrients easier to
125
assimilate. Personally, I am a big fan
of the prickliness and strong ener-
gy these cultured foods bring with the
acidic taste. You also feel like you
are "culturing" or raising the food,
giving you a lot of time to charge
your batch of kimchi or sauerkraut
with love. I had a lot of fun read-
ing Wild Fermentation by Sandor Ellix
Katz. He just goes crazy and cultures
everything. So be adventurous!
Soaking & Sprouting
As soon as you start cooking raw, you
will be faced with soaking and may-
be even sprouting. As a raw newbie
I looked at some of the recipes and
thought: "But I want to make it now! I
cannot wait for eight to twelve hours
until the almonds are done, and what
for?!" Well, nuts and seeds are kind of
in a dormant state, they are waiting
for spring to come so they can sprout
and flourish into a plant of their own.
They are being contained in their
little shell by certain enzyme in-
Mothers Milks APPENDIX
hibitors so they do not start growing
randomly, when they are supposed to
stay sleepy in your pantry. When we eat
them, we want their full life energy,
so we trick them into thinking it is
spring by soaking them. In addition to
raising their nutritional content, we
soften these nuts and seeds and make it
easier to digest and blend into smooth
creamy textures. Sometimes, especially
with legumes and grains, we go beyond
soaking and actually sprout them in
sprouting jars (which you can simply
 make yourself by poking holes into the
lid of an empty jar) and bags. Sprouts
are packed with nutrients Cooking tools
9
http://www.vegetar- and are very alkaliz- I was overwhelmed by the number of
iantimes.com/blog/
ing, in addition to be- machines I had to purchase when I got
how-to-soak-and-
sprout-nuts-seeds- ing home-grown food. They interested in raw foods, but it actu-
grains-and-beans/
are the first step you can ally makes a lot of sense. Normally,
take towards cultivating we process foods by heating them or we
your own produce it is like having a buy things that are already overly pro-
little garden in a jar!9 cessed and stick them in the microwave
to deplete them of nutrients further.
When you go vegan - whole food - raw-
ish, all you buy is fresh produce and
Soaking time (hours) nuts, seeds, and grains, which all come
in their original form. It is then up
Sprouting time (days) to you to do all the processing from
Almonds 8 12 3
zero and you have full control over it.
Adzuki Beans 8 12 4
You can of course just chew on raw veg-
Amaranth 8 13
etables and seeds and I respect people
Barley 6 2
who can just go totally wild and paleo,
Black Beans 8 12 3
but I like un-cooking and exploring new
Brazil Nuts 3 No Sprouting
flavors. So here are my favorite tools.
Buckwheat 6 23
Cashews 2-4 No Sprouting
Chickpeas 8 23
Flaxseeds No Sprouting Blender
Hazelnuts 8 -12 No Sprouting Blend fruits, you have a smoothie.
Lentils 7 23 Blend vegetables, you have a soup.
Mothers Milks APPENDIX

Macadamias 2 No Sprouting Isnt that great? The only downside is

Millet 5 12 hours that you need quite a lot of fluid to
Mung Beans 8 -12 4 get the blender going, which is why you
Oat Groats 6 2 3 have a
Pecans 6 No Sprouting
Pistachios 8 No Sprouting
Pumpkin Seeds 8 3
Radish Seeds 8 - 12 34 Food Processor
Sesame Seeds 8 23 For chopping things up and making
Sunflower Seeds 8 12-24 hours thicker creams. Great for making pie
Quinoa 4 23 crust, sweet and savory, for all sorts
Walnuts 4 No Sprouting of pates and doughs for crackers, for
Wheat Berries 7 34 which you can use the pulp from a
Wild Rice 9 35

126

Juicer
Makes all sorts of awesome juices, as
the name says. You can even juice the
pineapple core, the watermelon rind
and, if you get one of those super
pimp ones, you can even juice avocado
pits and whole grapes with seeds and
get into all those essential oils.
Dehydrator
I was a "lowest temperature, cracked
oven door" advocate, until I got my
first Excalibur Life is so much eas-
ier now. By dehydrating below 110-115
degrees you can make crackers, breads,
granolas, etc. and preserve produce
without damaging the nutrients and en-
zymes, but I know, chances are you are
feeling overwhelmed by the sheer number
of appliances on this list and want to
forgo as many as possible for now. I
get it. Do not make any recipes that
require dehydration awhile or use the
oven as long as you feel comfortable.
metric system, are 1) 104-118 Fahr-
enheit is about 42-46 Celsius, the
threshold at which enzymes turn inac-
tive, i.e. not raw any more. 2) A cup
holds, give or take, 240ml. I gradually
switched to working with cups instead
of grams as volumes are inherent-
ly more inaccurate. If you go online,
you can find websites which try to pin-
point exactly how many grams a sifted
as opposed to unsifted cup of white
flour is. This is still pretty inaccu-
rate as the density will fluctuate. Some
of you (whether familiar with cups or
grams) might wonder: "What do you mean,
a packed cup of basil? How packed?
Packed how?" I like the margin of error
that comes with measuring in volume.
It makes you rely on your instinct and
common sense. It is a more laid back
way of cooking and un-cooking. Buying a
small set of measuring cups and spoons
is one of the best things I have ever
done. Again, you might ask, US cups or
UK cups, and my answer is: It reaaaaal-
ly doesn't matter :)

Mothers Milks APPENDIX

Attitude
The most important detail when it comes
Metric Conversion to cooking though, is your attitude.
I wrote this book in English, so I
Smile, laugh and talk to the food, get
stuck with the cups and Fahrenheits,
your hands dirty whenever you can and
although it is not what I was brought
remember to love yourself with every bite
up with in Japan while attending a
<3
German school. Nevertheless, I will
not attach a detailed conversion table
to make it international. As mentioned
before, fixating on numbers will inhib-
it your healing. The only two facts you
need to know, if you are used to the

127
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129
Imprint
Copyright 2015 Mina Fuhr
Photographs 2015 Mina Fuhr

All rights reserved.

This book or any portion thereof may
not be reproduced or used in any
manner whatsoever without the express
written permission of the publisher
except for the use of brief quotations
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Layout: Susanne Probst

Editing: Nathan Fuhr,
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Umi Tuesday
Models: Aya Alex,
Caritia,
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10 % of this books profits go to La Maison Rose

in Guediawaye, Senegal which supports women
and girls who have experienced abuse in getting
back on their feet.

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130