Prophylactic self-isolation for elite dinner preparation. Day 111th.

Elite dinner for the winner


Honestly, some scarecrow stories about eating raw vegetables could lead for funny stories to appear. As this: at the moment I was curious to try raw sweet potato – I was just frighten to take a bite! It is RAW!!! Probably it will bite me back!

🙂 Oppositely, the raw sweet potato did not bite me back, and did not harm me any other way, but I experienced something very very new in tastes. I was thinking for a few days how that should be…and later this recipe appeared in my mind! Keep it very simple, just three ingredients – the parade of taste guaranteed!

APa treasury box (a food recipe from the personal collection). Photo by Pixabay on, adapted by Dr. A. Palatronis


Recipe for warm day to refresh a body

Before you start:

Passive timeActive timeEquipment neededServings
010 minnothing special2
Main information about preparation process

PASSIVE TIME is time before, during or after food preparation when nothing should be done, just waitingsoaking, sprouting, cooling down, freezing
ACTIVE TIME is factual time spent in a kitchen for preparationcutting, washing, boiling, crashing, mixing
EQUIPMENT NEEDEDspecific kitchen equipment, if not counting regular tools like pots, spoons or knifes


Sweet potato, raw2 small pcs
Coconut, fresh or flakes (wide-sliced)0.5 pcs / handful
Coriander leaves, fresh (optional)2-3 pcs

How to make it:

  1. Rinse raisins in warm water (to remove excess of oil which is used for preservation)
  2. Cut fresh coconut into pieces or just use coconut wide-sliced flakes
  3. Cut sweet potatoes into small cubes (0.5 cm wide)
  4. Mix all together, add coriander leaves on a top and serve!


Elite dinner for the day’s winner by Dr. A. Palatronis

Photo by Dr. A. Palatronis on

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Prophylactic self-isolation for 1-2-3 tasty things preparation. Day 104th.

1-2-3 tasty


for cold/rainy days to warm a body

Before you start:

Passive timeActive timeEquipment neededServings
0 min (if using canned chestnuts)
30 min (if using cooked chestnuts)
Main information about preparation process

PASSIVE TIME is time before, during or after food preparation when nothing should be done, just waitingsoaking, sprouting, cooling down, freezing
ACTIVE TIME is factual time spent in a kitchen for preparationcutting, washing, boiling, crashing, mixing
EQUIPMENT NEEDEDspecific kitchen equipment, if not counting regular tools like pots, spoons or knifes


chestnuts, canned or cooked200 g
tomatoes, dried and in oil100 g
green sweet peas (fresh or frozen)100 g
fresh herbs (oregano, mint, basil)handful
vegan mayonnaise (optional)
home-made rye bread (optional)
List of ingredients for preparation of 1-2-3- tasty salad

How to make it:

  1. Smash chestnuts with a fork, but do not make smoothie from it: leave some pieces bigger, some smaller
  2. Cut dried-in-oil tomatoes and add to chestnuts
  3. Add green peas. If using frozen – put it into hot water for 1 min and drain
  4. Wash, cut herbs and add to the salad
  5. Serve with vegan mayo and rye bread. It is ready!
1-2-3 tasty
1-2-3 tasty salad with chestnuts, dried tomatoes and green sweet peas

Important to know:

  • Rye bread, home-made from whole grains (not using any flour) is a super food, releasing constipation and contributing to gut health
  • Ingredients of the vegan mayonnaise which I bought (honestly, the taste is amazing, much better than any egg-based mayo I have ever tried): water, rapeseed oils, mustard (water, spirit vinegar, mustard, sugar, salt), sugar, modified crust, thickeners: xanthan gum, guar gum, spirit vinegar, salt, antioxidant: E385, colorants: carotenes. No preservatives
  • E385 is calcium disodium EDTA, commonly used as a chelating agent, preservative and antioxidant (to prevent oxidation by chelation) in canned food. It stabilizes food by binding with free polyvalent metal cations (1). Preservative! On the label it is written that there are no preservatives, have you noticed?:)
  • For me, this is some kind of transitional food, because:
    • consumption of tomatoes is highly limited in my food ration
    • mayonnaise, even if it is vegan and super well done with good ingredients – it is still some kind of unnatural food for the human…


  1. What Is Calcium Disodium EDTA (E385) In Food: Uses, Safety and Side Effects, available online:

Photo by Dr. A. Palatronis on

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Prophylactic self-isolation for body transformation. Day 80th.

Needed to postpone a meeting with the friend:(, because Ekadashi is on Monday!

Fasting kills the disease, reduces the deficiency and nourishes the aspirant. Keeping a fast does not mean starving but it means a way to remain alert, trim and slim //…// It is a sure way of rest, repair and getting rid of accumulated wastes //…// A lot of energy is spent in the digestion of food //…// Observing a fast can do wonders, as it will help one remain physically, mentally and spiritually alert and beautiful. A weekly fast is sure to refresh, strengthen and improve the health and metabolism (1).

Nowadays, fasting start to be integrated into cure of diabetes 2 type (2, 3).

How does it work?

The origin of most disease is within the digestive tract. By cleaning a body, especially bowel system, and detoxifying ourselves, we actually could contribute to the wellness of our own bodies without specific or expensive costs.

From the 5th till 11th days of the Moon phase (after the Full or New Moon), the digestive process is slower than usual. In order to avoid chronic health complications, it is imperative to clear up the digestive tract of previous residues every 11th day of the Moon cycle.

Tidal waves are consequence of changes of air pressure in atmosphere. High tides are obvious because of strong gravitational force, but from the next day after Full or New Moon, the pressure recedes. Hence, on the 11th day from New Moon or Full Moon days, the pressure is almost nil. That is why fasting on an Ekadashi day is much easier – because the atmospheric pressure will not put a strain on a body.

On the next day of Ekadashi (12th day from Full Moon or New Moon), it is suggested to have food early in the morning to avoid any pressure on a body (4, 5).

My prep-for-fast (a day before Ekadashi), that is today, on May 31st, 2020, Sunday:

Diagram for a prep-to-fast day before Ekadashi by Dr. A. Palatronis on Images from Pexel and images from recipes on this blog site are included into the diagram
4-7 amwater and sparkling water
7-9 amcelery juice
9-10 amberries and fruits (except citrus fruits)
10-11 amtea and healthy snacks
Middaygreen leafy salad (with kale)
1-3 pmtea and snacks or water
4-5 pmgreen leafy salad (with Napa cabbage)
6 pmmint tea or other tea for relax (no caffeine)
6-10 pmno food, no drinks
10 pmtime to sleep and relax
Day before Ekadashi is a day to prepare digestive system for self-cleansing and detoxification

Sorry, guys, today I woke up at 4 am:) Just woke up, fresh and restarted. It was already sunny and the birds were singing their morning songs.

This diagram is designed by myself today at 4-7 am for my own prep-for-fast day. Prep-for-fast day menu may vary from person to person. But some general notes could be made, of course. Food preferences on the prep-for-fast day (what I l’earned for myself days and years before today):

Food should be lighter than on regular menuFor meat/fish eater – go for grains

For lacto/ovo vegetarian – go for lacto/vegetarian

For junk vegan – go for a day of fresh salad
Avoid flavor and taste enhancersThis includes salt, sugar, E-numbers, garlic, mustard, vinegar, dressings (because they usually contain sugar, vinegar, etc)

Food enhancers would enhance abnormal suck for overeating
Why sparkling water?Carbonated (or sparkling) water usually is mineral-rich water that includes magnesium. In higher amounts it helps to soften the stool and therefore beneficial before fasting day
Why to avoid tons of fruits?For meat/fish eaters going directly on plenty of fruits most likely would cause indigestion, flatulence, heartburn, etc., because meat + fruit = rot in stomach

meat + fruit = rot in stomach

One could say: “Im going not to eat meat this day”, but the answer is “For meat food to decompose properly in stomach it takes 2-3 days, and after all, what about circulation of meat by-products in blood? It take even more time”

Yep, going on vegetable-day would be a right decision, vegetables benefit for cleaning a bowl and are less aggressive in detoxifying process
No junk mixtures of fruitsDifferent specific ferments are involved in digestion. Because of that – citrus fruits do not match with sweet fruits. For example, orange does not match with banana. Some fruits are neutral (apple) and match both with citrus or with sweet fruits
Overdrinking waterNo need to put a gallons of water in a poor stomach. Better to drink it wisely, glass by glass in the first part of the day – till 2-3 pm

Drink water between any meals, even if you think to eat fruits

Excess of water in the late afternoon and evening leads to hard working kidneys – that is what would be wise to avoid too
Things to avoid during prep-for-fast day (before Ekadashi)

Generally, rice is not consumed on Ekadashi. According to a mythological story, sweat fell down from Lord Brahma’s head and took shape of a demon. When the demon asked the lord to give a place to reside, Brahma asked him to dwell in rice eaten by men on Ekadashi and get converted into worms in their stomach

Scientific Explanation: Why you shouldn’t have rice on Ekadashi, 31st October 2017 by Shalu Singh (5)

No panic!

No panic. Nobody is going to rob your food or terminate your food supply forever. You are free and relax, just take it easy if thinking about fasting or prep-for-fast day for the first time. Today it could just start and finish with thinking only. One could try just prep-for-fast day and repeat it on Ekadashi day too, why not? Moon is going rounds and rounds, so, there are infinite amount of time in the future to try again and againJ . In my case, fasting this Monday, on June 1st would be a day of fruits and water – I can do just as much as I can do and that’s it.

– May be we should stop?

– We don’t quit, we don’t quit, again! again!

The epic dialog from the movie The Pink Panther – ” I Would like to buy a Hamburger” (6)

Ekadashi is already made a step into my life, on May 17-18 in 2020, and now the next one will be on June 1-2 as according to a Moon calendar for Ekadashi watch. You may find the dates of Ekadashi for your geographical location on internet, it is adjusted according to the Moon position (7).

For example,

  • in US (Chicago), next Ekadashi will start on Jun 01, 4:27 am, and will finish on Jun 02, 1:34 am;
  • in Australia (Melbourne), next Ekadashi will start on Jun 01, 7:27 pm, and will finish on Jun 02, 4:34 pm;
  • in Germany (Berlin), next Ekadashi will start on Jun 01, 11:27 am, and will finish on Jun 02, 8:34 am;
  • in Japan (Tokyo), next Ekadashi will start on Jun 01, 6:27 pm, and will finish on Jun 02, 3:34 pm.


1. Verma M. Fasts and festivals of India. Diamond Pocket Books (P) Ltd.; 2013.

2. Kalra S, Bajaj S, Gupta Y, Agarwal P, Singh SK, Julka S, et al. Fasts, feasts and festivals in diabetes-1: Glycemic management during Hindu fasts. Indian J Endocrinol Metab. 2015 Mar-Apr;19(2):198-203.

3. Saboo B, Joshi S, Shah SN, Tiwaskar M, Vishwanathan V, Bhandari S, et al. Management of Diabetes during Fasting and Feasting in India. J Assoc Physicians India. 2019;67:70.

4. Ekadasi and the science of fasting during specific moon phase by The Yoga School, available online:

5. Scientific Explanation: Why you shouldn’t have rice on Ekadashi, 31st October 2017 by Shalu Singh, available online:

6. ” I Would like to buy a Hamburger”, episode from the movie Pink Panther, – available online:

(7) 2020 Ekadashi Fasting days

Featured image (Moon phases) by Pexels

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Prophylactic self-isolation for cooking failure appreciation. Day 68th.

Lentil soup was not so good. Don’t change the ingredient list!


Sometimes, especially while dealing with new recipes, we may notice that the ingredient list, especially ingredient list of species is boring, just some kind of standard herbs or their mixtures. An than, we put in that salad or soup just all we have or something according to inner feeling or our mood. And that is a trick!

The things are not working in such a manner, every tiny ingredient has its well-earned place in each specific recipe. Unless you are ready to taste all dishes with similar combination of tastes and aroma for years:) If so, please do not complain later that vegan, vegetarian, or any other ‘healthy” food is boring! Do not complain later!

From the other hand, once the exact and perfect combination of the ingredients, including species, is found – do not change it for centuries, I am very seriously.

Many times I hear on social cooking channels, bloggers define the list of the ingredients and hear-and-now indulge an audience by telling: “Of course, you can change this or that ingredient according to your taste and preferences; you can change herbs combination; you can just take whatever you have in your kitchen…” If you are an expert in a kitchen – that could be ok, but what if you try to make something absolutely new for you?

Image at the top of the post: set of species, herbs and vegetables for a new version of lentil soup – total failure in taste, do not repeat it please:)


For example, you are trying to make vegan easy Napa salad for the first time. Imagine, instead of cilantro you take what you have – dill, instead of cucumbers you take what you have – pickled cucumbers or tomatoes, instead of fresh or frozen sweet pea beans you take a canned version. What would be the result in 90 percent of cases? You would be not satisfied with the taste combination, because it differs form the original recipe list. Because nobody could guarantee the success until trying to prepare a salad in real.

Ingredients of failed version of a lentil soup. Photo by Dr. A. Palatronis on

Try to change JUST ONE ingredient in lentil soup, for example, willowherb to mustard powder – and taste receptors would provoke you to pout while sipping the dish. As for my version of lentil soup, I put willowherb instead of wheat flour, because I just try to avoid any flour in my recipes. That could be also useful for those who avoid wheat because of gluten intolerance. So, I found milled willowherb to be a perfect combination in this particular recipe. It adds to the soup specific adorable taste. Right for now, I do not put willowherb to any other recipe. Following this principle it makes any dish to be original, unique and remembered.

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Prophylactic self-isolation for sauerkraut preparation. Day 65th.


I know this will be another recipe out of thousands describing the preparation of sauerkraut, however I need to write it down, because only this one is the best for me. I have tried many variations, and believe me, there have been a few sauerkraut portions just uneatable. Never give up, explore, analyze and continue, because I truly believe anyone could be successful in sauerkraut preparation, just do it once again:) Now I am happy to find the correct proportion of the ingredients, correct technical steps and correct tips and tricks to make the classic, best-ever sauerkraut!

Home-made sauerkraut is the best! Photo by Dr. A. Palatronis on


Ingredients (for 5 liter gallon):

  • White cabbage, 3 kg
  • Carrot, 1 medium pcs
  • Water, purified
  • Salt (crystalline sea salt, rock salt or pickling salt), 3 Tbsp
  • Sugar (white, cane or demerara), 3 Tbsp
  • Cumin seeds (optional), 1 Tbsp

How to make it:

While preparing an epic sauerkraut. Photos by Dr. A Palatronis on
  • Remove outer, weak or damaged cabbage leaves if necessary
  • Wash and cut a cabbage into pieces; a cabbage head (hard white part) could be used for antidote preparation or just served as a side dish for hummus
  • Shred cabbage into oblong thin strips by using knife or mandaline
  • Portion by portion, knead shredded cabbage slowly, firmly and gently for at least 5, or even 10 minutes – you should see the juice of cabbage starting to exude
  • Peel a carrot and grate it by using a standard 4-side grater on a side with bigger holes (not smallest)
  • Mix together cabbage, carrot and caraway seeds
  • Transfer the mixture into a 5 liter gallon, putting it firmly layer by layer
  • Season the top surface of the mixture with sugar and salt
  • Slowly pour water until it covers the cabbage mixture by 1-2 cm
  • Put an appropriate lid on and let it stay in a warm place (I use a windowsill where heater is installed underneath) for 60 hours, fermentation bubbles should appear in 6 hours after putting a gallon in a warm place
  • Puncture the mixture under fermentation every 12 hours by using wooden stick (I use wooden sushi stick to do so). It is important to puncture well the mixture in few places (5-10 places) till the bottom of a gallon, to let air go out

Appropriate fermentation equipment:

Ceramic gallon, glass bottle with fermentation lid or home-made version (glass bottle with gauze cloth on top. Photos by Dr. A Palatronis on

Important notes:

  • Choose resilient cabbage, that one which was not standing on a counter for days in warm environment. Cabbage corpus (except outer leaves) should be not weak, it should be like crunchy feeling, fresh and strong. Please, make this observation by eyes, do not “massage” all the cabbages at (super)market trying to find out which one is the strongest:)
  • undefined Please save your fingers while cutting a cabbage – all the remains, including a cabbage head could be just a great base for antidote preparation!
  • It is important to pour water very slowly, because all the air between shredded cabbage should be filled with water, and this is possible only if pouring water slowly
  • Use crystalline sea salt, rock salt or pickling salt. Avoid finely milled table salt or iodized salt, because they could contain chemical additives or discolor the fermented (or pickled) food
  • An amount of mixture in a fermentation gallon (5 liter) should not be higher than 3 liters (in other words, it should be not more than 2/3 of a gallon
  • Lactic acid bacteria is involved in a fermentation process
  • Sauerkraut is an important dietary ingredient in Central Europe that results from the lactic acid fermentation of shredded and brined white cabbage
  • Regarding health-promoting properties, fermented cabbage has a high antioxidant potential as it is rich in antioxidants such as vitamin C and ascorbigen, has anti-inflammatory properties and is effective in the attenuation of oxidative stress
  • Metal dishes and spoons need to be avoided for cabbage fermentation. Ceramic or glass equipment is a right choice
  • Do not eat on empty stomach, it is a proper daily side dish (in small amount, like 50-100 g) for lunch or dinner. However, on some winter days I could eat just a ½ liter gallon of it with a great satisfaction


White cabbage fermentation improves ascorbigen content, antioxidant and nitric oxide production inhibitory activity in LPS-induced macrophages by C.Martinez-Villaluenga et al, 2012

Quality improvement and fermentation control in vegetables by H.J. Buckenhueskes, 2015

Microbial Ecology of Fermented Vegetables and Non-Alcoholic Drinks and Current Knowledge on Their Impact on Human Health by Laura Lavefve, Daya Marasini and Franck Carbonero, 2019

All photos by Dr. A Palatronis on

P.S. Warm thanks to a special friend for editing

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