2015-01-10|Sunatori's Absolutely 0-Waste Diet (Magenta-Green-Orange (MGO) Meals)

Potential Discovery or Invention

Here is the Magenta-Green-Orange (MGO) Meals that I am eating every day, based on so-called super-foods. They provide complete portion control, and feature no red meat, no added salt, no added sugar. There is absolutely 0 wasted food, as even wine sediment, eggshell (CaCO3) and paraffin wax are consumed. Therefore, no composting is required.
Standardisation provides diversity of ingredients and nutrients by microwave-oven-only cooking, and 9-9-9 Quinoa Cooking. Total cooking time is about 90 minutes * 2 = 3 hours/week. No more questions like "What's for dinner?". The recipes features efficient weight-only measurements, and almost all weight numbers are divisible by 3 for quirkiness. Grocery shopping is done once per 60 to 90 days in bulk at Costco and/or Amazon.ca.

Philosophical Priorities

Nutrition
- sugar-free
Simplicity
- no-mess cooking, ease of eating by single spoon only, Alzheimer's-proof
Economy
- minimum number of ingredients, low cost
Environment
- minimum impact
Taste
- non-sweet, non-bitter
Appearance
- non-GJP (gentil(le), joli(e), poli(e))

BREAKFAST or LUNCH/BRUNCH or SUPPER/LUNPER

Oatmeal MAGENTA [1 serving]

180 g | almond beverage OR macadamia beverage OR oat beverage OR soy beverage (unsweetened + fortified)
60 g | Quaker Quick Oats
30 g | 3-Berry Blend Fruit (Raspberries, Blueberries, Blackberries)
6 g | red wine sediment
0.3 g | monosodium glutamate (MSG)
[option 1] soak the mixture overnight and eat it uncooked
[option 2] mix, cook in a microwave oven: Sensor Cook

BREAKFAST or LUNCH/BRUNCH or SUPPER/LUNPER

Quinolent GREEN [8 servings]

600 g | V8 juice OR Oasis juice
300 g | quinoa seeds
mix, cover the Quasi-Pressure Cooker, cook in a microwave oven: P-9 for 9 m + P-6 for 9 m + P-0 (Timer) for 9 m
600 g | V8 juice OR Oasis juice
300 g | Parmesan cheese (grated)
150 g | chia seeds
150 g | olive oil (extra virgin)
75 g | whole egg (powder)
30 g | garlic (powder)
30 g | ginger (powder)
30 g | peanut butter (powder) (no salt added, no sugar added)
6 g | matcha green tea (powder)
6 g | monosodium glutamate (MSG) (powder)
mix all and pour it into (a) silicone muffin/cupcake pan(s) with an ice cream scoop, cook in a microwave oven: P-9 for 9 m + P-6 for 9 m + P-0 (Timer) for 9 m + flip dry for 9 m
put 3 pucks into each of 8 containers cover DOWN, then refrigerate
[option 1] dip the pucks in a bath of melted food-grade paraffin wax (e.g., Mini Babybel®) to make them washable, serve cold as finger food (pucknic)
[option 2] soak the pucks in V8 juice OR Oasis juice OR almond beverage OR macadamia beverage OR oat beverage OR soy beverage (unsweetened + fortified) (180 g) with Ginkgo biloba seeds (~6), reheat the mixture in a microwave oven: P-6 for 3 m
[option 3] reheat the pucks in a microwave oven: P-9 for 66 s, serve with Basil Pesto AND/OR Chunky Guacamole AND/OR MayoGREY (mayonnaise with white pepper) AND/OR MayoRED (mayonnaise with cayenne pepper) AND/OR Olive Tapenade AND/OR Salsa

BREAKFAST or LUNCH/BRUNCH or SUPPER/LUNPER

Quinolent ORANGE [8 servings]

600 g | V8 juice OR Oasis juice
300 g | quinoa seeds
75 g | Ginkgo biloba seeds (~60) rehydrated
mix, cover the Quasi-Pressure Cooker, cook in a microwave oven: P-9 for 9 m + P-6 for 9 m + P-0 (Timer) for 9 m
600 g | blended vegetables (frozen)
600 g | V8 juice OR Oasis juice
300 g | Impossible Foods OR chicken OR salmon OR tuna
150 g | chia seeds
150 g | olive oil (extra virgin)
30 g | garlic (powder)
30 g | ginger (powder)
30 g | curry OR turmeric (powder)
6 g | black/white pepper OR white pepper (powder)
6 g | cayenne pepper OR red chili (powder)
6 g | monosodium glutamate (MSG) (powder)
mix, cover the Quasi-Pressure Cooker, cook in a microwave oven: P-9 for 9 m + P-6 for 9 m + P-0 (Timer) for 9 m
put 360 g of the mixture into each of 8 containers cover UP, then refrigerate
reheat in a microwave oven: P-9 for 99 s

SNACK/DESSERT

Matchocoffee

96/300 | matcha green tea (caffeine + catechins + epigallocatechin gallate (EGCG))
96/300 | instant coffee (caffeine + catechins + quercetin + rutin)
96/300 | cacao/cocoa powder (catechin + epicatechin + procyanidins + theobromine/xantheose)
12/300 | monosodium glutamate (MSG) OR sodium bicarbonate (NaHCO3)
? | dihydrogen monoxide (H2O) OR red wine OR almond milk OR macadamia milk OR oat milk OR soy milk (unsweetened + fortified)

BacAraChees-O: Super-Synergetic Hybrid Snack/Desert by Combinatory Lipidation

291/600 | Parmesan cheese (grated)
291/600 | peanut butter (powder) (no salt added, no sugar added)
18/600 | Simulated Bacon Bits (crushed)
? | olive oil (extra virgin)

Nutritious Falafel Pucks

396 g | falafel mix (powder)
300 g | V8 juice (340 ml/can) OR Oasis juice (300 ml/can)
75 g | olive oil (extra virgin)
3 | whole eggs AND eggshells (ground in a blender for 3 m)
mix in a blender at max power for 3 m, pour the mixture into (a) silicone muffin/cupcake pan(s) with an ice cream scoop, cook in a microwave oven: P-6 for 12 m + P-0 (Timer) for 6 m + flip dry for 6 m

Olive Oily Vegetable Soup

120 g | mixed vegetables (frozen)
75 g | extra virgin olive oil
12 g | Ginkgo biloba seeds (~10)
0.3 g | monosodium glutamate (MSG)
0.3 g | black/white pepper (ground)
combine ingredients together and heat it up in a microwave oven: P-6 for 3 m

TeaVegeVin: Hyper-Anti-Oxidant Cocktail Mix of 1:1:1 Green Tea and Vegetable Juice and Red Wine

300 g | V8 juice (340 ml/can) OR Oasis juice (300 ml/can)
300 g | red wine
0.3 g | matcha green tea
mix ingredients

Pepper-Only Chili Oil with High Scoville Heat Units

55/100 | olive oil (extra virgin)
15/100 | red pepper (crushed)
15/100 | black/white pepper (ground)
15/100 | cayenne pepper (ground)
combine ingredients together and heat it up in a microwave oven to infuse the oil with peppers

Avocado Chunks
Cheese
Hash Brown Patties (cooked in a microwave oven with Brown & Crisp)
Mini Babybel®
Mixed Vegetables
Onion Rings (cooked in a microwave oven with Brown & Crisp)
Peanut Butter OR Almond Butter OR Nuts & Seed Butter OR Mixed Nut Butter (no salt added, no sugar added)
Smoked Salmon (dried in a refrigerator to turn it into jerky)
Sunflower Seeds
Wild Mackerel (canned)

SUPPLEMENTS

Ante Meridiem (A.M.)

1 | Multi-Vitamin, Multi-Mineral Dietary Supplement and Anti-oxidant
1 | Daily Low-Dose ASA 81 mg [prevention of heart attack and stroke]

Post Meridiem (P.M.)

1 | Melatonin Extra Strength 5 mg

BREAKFAST or LUNCH/BRUNCH or SUPPER/LUNPER
Oatmeal MAGENTA [1 serving] 180 g \| almond beverage OR macadamia beverage OR oat beverage OR soy beverage (unsweetened + fortified) 60 g \| Quaker Quick Oats 30 g \| 3-Berry Blend Fruit (Raspberries, Blueberries, Blackberries) 6 g \| red wine sediment 0.3 g \| monosodium glutamate (MSG) [option 1] soak the mixture overnight and eat it uncooked [option 2] mix, cook in a microwave oven: Sensor Cook
BREAKFAST or LUNCH/BRUNCH or SUPPER/LUNPER
Quinolent GREEN [8 servings] 600 g \| V8 juice OR Oasis juice 300 g \| quinoa seeds mix, cover the Quasi-Pressure Cooker, cook in a microwave oven: P-9 for 9 m + P-6 for 9 m + P-0 (Timer) for 9 m 600 g \| V8 juice OR Oasis juice 300 g \| Parmesan cheese (grated) 150 g \| chia seeds 150 g \| olive oil (extra virgin) 75 g \| whole egg (powder) 30 g \| garlic (powder) 30 g \| ginger (powder) 30 g \| peanut butter (powder) (no salt added, no sugar added) 6 g \| matcha green tea (powder) 6 g \| monosodium glutamate (MSG) (powder) mix all and pour it into (a) silicone muffin/cupcake pan(s) with an ice cream scoop, cook in a microwave oven: P-9 for 9 m + P-6 for 9 m + P-0 (Timer) for 9 m + flip dry for 9 m put 3 pucks into each of 8 containers cover DOWN, then refrigerate [option 1] dip the pucks in a bath of melted food-grade paraffin wax (e.g., Mini Babybel®) to make them washable, serve cold as finger food (pucknic) [option 2] soak the pucks in V8 juice OR Oasis juice OR almond beverage OR macadamia beverage OR oat beverage OR soy beverage (unsweetened + fortified) (180 g) with Ginkgo biloba seeds (~6), reheat the mixture in a microwave oven: P-6 for 3 m [option 3] reheat the pucks in a microwave oven: P-9 for 66 s, serve with Basil Pesto AND/OR Chunky Guacamole AND/OR MayoGREY (mayonnaise with white pepper) AND/OR MayoRED (mayonnaise with cayenne pepper) AND/OR Olive Tapenade AND/OR Salsa
BREAKFAST or LUNCH/BRUNCH or SUPPER/LUNPER
Quinolent ORANGE [8 servings] 600 g \| V8 juice OR Oasis juice 300 g \| quinoa seeds 75 g \| Ginkgo biloba seeds (~60) rehydrated mix, cover the Quasi-Pressure Cooker, cook in a microwave oven: P-9 for 9 m + P-6 for 9 m + P-0 (Timer) for 9 m 600 g \| blended vegetables (frozen) 600 g \| V8 juice OR Oasis juice 300 g \| Impossible Foods OR chicken OR salmon OR tuna 150 g \| chia seeds 150 g \| olive oil (extra virgin) 30 g \| garlic (powder) 30 g \| ginger (powder) 30 g \| curry OR turmeric (powder) 6 g \| black/white pepper OR white pepper (powder) 6 g \| cayenne pepper OR red chili (powder) 6 g \| monosodium glutamate (MSG) (powder) mix, cover the Quasi-Pressure Cooker, cook in a microwave oven: P-9 for 9 m + P-6 for 9 m + P-0 (Timer) for 9 m put 360 g of the mixture into each of 8 containers cover UP, then refrigerate reheat in a microwave oven: P-9 for 99 s
SNACK/DESSERT
Matchocoffee 96/300 \| matcha green tea (caffeine + catechins + epigallocatechin gallate (EGCG)) 96/300 \| instant coffee (caffeine + catechins + quercetin + rutin) 96/300 \| cacao/cocoa powder (catechin + epicatechin + procyanidins + theobromine/xantheose) 12/300 \| monosodium glutamate (MSG) OR sodium bicarbonate (NaHCO3) ? \| dihydrogen monoxide (H2O) OR red wine OR almond milk OR macadamia milk OR oat milk OR soy milk (unsweetened + fortified) BacAraChees-O: Super-Synergetic Hybrid Snack/Desert by Combinatory Lipidation 291/600 \| Parmesan cheese (grated) 291/600 \| peanut butter (powder) (no salt added, no sugar added) 18/600 \| Simulated Bacon Bits (crushed) ? \| olive oil (extra virgin) Nutritious Falafel Pucks 396 g \| falafel mix (powder) 300 g \| V8 juice (340 ml/can) OR Oasis juice (300 ml/can) 75 g \| olive oil (extra virgin) 3 \| whole eggs AND eggshells (ground in a blender for 3 m) mix in a blender at max power for 3 m, pour the mixture into (a) silicone muffin/cupcake pan(s) with an ice cream scoop, cook in a microwave oven: P-6 for 12 m + P-0 (Timer) for 6 m + flip dry for 6 m Olive Oily Vegetable Soup 120 g \| mixed vegetables (frozen) 75 g \| extra virgin olive oil 12 g \| Ginkgo biloba seeds (~10) 0.3 g \| monosodium glutamate (MSG) 0.3 g \| black/white pepper (ground) combine ingredients together and heat it up in a microwave oven: P-6 for 3 m TeaVegeVin: Hyper-Anti-Oxidant Cocktail Mix of 1:1:1 Green Tea and Vegetable Juice and Red Wine 300 g \| V8 juice (340 ml/can) OR Oasis juice (300 ml/can) 300 g \| red wine 0.3 g \| matcha green tea mix ingredients Pepper-Only Chili Oil with High Scoville Heat Units 55/100 \| olive oil (extra virgin) 15/100 \| red pepper (crushed) 15/100 \| black/white pepper (ground) 15/100 \| cayenne pepper (ground) combine ingredients together and heat it up in a microwave oven to infuse the oil with peppers Avocado Chunks Cheese Hash Brown Patties (cooked in a microwave oven with Brown & Crisp) Mini Babybel® Mixed Vegetables Onion Rings (cooked in a microwave oven with Brown & Crisp) Peanut Butter OR Almond Butter OR Nuts & Seed Butter OR Mixed Nut Butter (no salt added, no sugar added) Smoked Salmon (dried in a refrigerator to turn it into jerky) Sunflower Seeds Wild Mackerel (canned)
SUPPLEMENTS
Ante Meridiem (A.M.) 1 \| Multi-Vitamin, Multi-Mineral Dietary Supplement and Anti-oxidant 1 \| Daily Low-Dose ASA 81 mg [prevention of heart attack and stroke] Post Meridiem (P.M.) 1 \| Melatonin Extra Strength 5 mg

INGREDIENTS NUTRIENTS EFFECTS

almond beverage OR macadamia beverage OR oat beverage OR soy beverage (vitamin D + calcium)

Harvest Crunch cereal (grain + nuts)

chia seeds (omega-3 polyunsaturated fatty acid + soluble fibre)

wine sediment (resveratrol + polyphenols + flavonoids) [anti-oxidative]

V8 juice OR Oasis juice (dihydrogen monoxide (H2O) + tomato + carrot + celery + cucumber + green pepper + beet + parsley + onion + spinach + lettuce + watercress) (lycopene, etc.) [anti-oxidative]

quinoa seeds (omega-3 polyunsaturated fatty acid + protein + soluble fibre)

Parmesan cheese (protein)

extra virgin olive oil (monounsaturated fatty acid)

peanut butter OR almond butter OR nuts & seed butter (protein)

matcha green tea (caffeine + catechins + epigallocatechin gallate (EGCG)) [anti-oxidative]

MSG (monosodium glutamate)

black/white pepper (piperine) [anti-inflammatory + anti-oxidative + anti-bacterial]

cayenne pepper (capsaicin) [analgesic + anti-inflammatory + anti-proliferative]

whole eggs AND eggshells (calcium carbonate (CaCO3))

mixed vegetables (broccoli + sugar snap peas + green beans + carrots + yellow carrots + mushrooms + red bell peppers + water chestnuts + onions)

chicken OR salmon OR tuna (protein)

minced garlic (allicin) [anti-oxidative]

Ginkgo biloba seeds [anti-cancer + anti-oxidative]

curry powder (turmeric + red pepper + dried onion) (curcumin) [anti-inflammatory + anti-carcinogenic]

basil pesto (basil + garlic)

guacamole (hass avocado + jalapeño + onion + garlic)

red wine (resveratrol + polyphenols + flavonoids) [anti-inflammatory, anti-oxidative, anti-diabetic]

cacao/cocoa (theobromine + caffein + catechins + anthocyanidins + proanthocyanidins) [anti-oxidative]

coffee (hydrocinnamic acids + polyphenols) [anti-oxidative]

smoked salmon (omega-3 polyunsaturated fatty acid)

green olives stuffed with garlic (monounsaturated fatty acid + allicin) [anti-oxidative]

paraffin wax [none]

Multi-Vitamin, Multi-Mineral Dietary Supplement and Anti-oxidant (vitamins + minerals) [anti-oxidative]

INGREDIENTS	NUTRIENTS	EFFECTS
almond beverage OR macadamia beverage OR oat beverage OR soy beverage	(vitamin D + calcium)
Harvest Crunch cereal	(grain + nuts)
chia seeds	(omega-3 polyunsaturated fatty acid + soluble fibre)
wine sediment	(resveratrol + polyphenols + flavonoids)	[anti-oxidative]
V8 juice OR Oasis juice	(dihydrogen monoxide (H2O) + tomato + carrot + celery + cucumber + green pepper + beet + parsley + onion + spinach + lettuce + watercress) (lycopene, etc.)	[anti-oxidative]
quinoa seeds	(omega-3 polyunsaturated fatty acid + protein + soluble fibre)
Parmesan cheese	(protein)
extra virgin olive oil	(monounsaturated fatty acid)
peanut butter OR almond butter OR nuts & seed butter	(protein)
matcha green tea	(caffeine + catechins + epigallocatechin gallate (EGCG))	[anti-oxidative]
MSG	(monosodium glutamate)
black/white pepper	(piperine)	[anti-inflammatory + anti-oxidative + anti-bacterial]
cayenne pepper	(capsaicin)	[analgesic + anti-inflammatory + anti-proliferative]
whole eggs AND eggshells	(calcium carbonate (CaCO3))
mixed vegetables	(broccoli + sugar snap peas + green beans + carrots + yellow carrots + mushrooms + red bell peppers + water chestnuts + onions)
chicken OR salmon OR tuna	(protein)
minced garlic	(allicin)	[anti-oxidative]
Ginkgo biloba seeds		[anti-cancer + anti-oxidative]
curry powder	(turmeric + red pepper + dried onion) (curcumin)	[anti-inflammatory + anti-carcinogenic]
basil pesto	(basil + garlic)
guacamole	(hass avocado + jalapeño + onion + garlic)
red wine	(resveratrol + polyphenols + flavonoids)	[anti-inflammatory, anti-oxidative, anti-diabetic]
cacao/cocoa	(theobromine + caffein + catechins + anthocyanidins + proanthocyanidins)	[anti-oxidative]
coffee	(hydrocinnamic acids + polyphenols)	[anti-oxidative]
smoked salmon	(omega-3 polyunsaturated fatty acid)
green olives stuffed with garlic	(monounsaturated fatty acid + allicin)	[anti-oxidative]
paraffin wax		[none]
Multi-Vitamin, Multi-Mineral Dietary Supplement and Anti-oxidant	(vitamins + minerals)	[anti-oxidative]

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"Sunatori, Go Simon" <GS.Sunatori@HyperInfo.CA>

[Donation/Don, SVP]

Produced in Canada./Produit au Canada.

ISBN 978-0-929105-04-8

2025-04-06T13:43:15.000Z