Baseline Food Approach
A vegan & gluten-free meal system focused on health and cosmetic comfort (odour control)

Baseline Food Approach

Baseline Food Approach is my plant-based, gluten-free baseline mode for eating. It is built to improve predictability — steadier energy, a lighter sensory load, and more consistent digestion — by keeping day-to-day food variables low. Consider this page an open door into my personal system: you are invited to look around, not to adopt it.

  • Plant-based + gluten-free: baseline meals exclude animal products and gluten in all its common forms (including hidden/derived sources) and are designed to avoid cross-contamination risk.
  • No added oils or sweeteners: fats and sweetness stay in their whole-food context (no extracted oils; no added sugars/sweeteners).
  • Whole-food priority: emphasises intact ingredients over isolates and concentrates; fruit juices and powdered extracts are kept out of baseline mode.
  • Avoided in baseline mode (for consistency):
    • Ultra-processed and additive-heavy products
    • High-odour aromatics in larger amounts
    • Fermented/probiotic foods used as optional extras, not foundation
    • Common “variable” staples used selectively outside baseline mode (including some grains/legumes and coconut-based products)
  • Low-additive bias: prefers short ingredient lists and avoids heavy extraction/industrial concentration where practical.
  • Odour + comfort considerations: choices also reflect cosmetic comfort (sport/fitness confidence and sensitive-skin considerations).

This is my baseline system: repeatable defaults that keep inputs steady so meals feel consistent day-to-day.

Recipes

Raw 40°C Almond–Flax Pizza Base

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Meta

Allergens: Tree nuts (almonds).

Portions

Portions vary — use “Scale by ingredient” to match your required batch size.

Ingredients

Method

  1. Prepare almonds: If whole, soak 8–12 hrs, drain, rinse; blend with water into coarse paste. If ground, mix with water into soft paste.
  2. Make dough: Stir in flaxseed, nutritional yeast, parsley, basil, salt, lemon. Rest 10 min to thicken.
  3. Shape: Spread 5–7 mm thick on lined dehydrator tray. Score lightly.
  4. Dehydrate: 40°C for 6 hrs, flip, continue 8–10 hrs until firm yet flexible.
  5. Store: Cool fully. Airtight 5–7 days room temp; longer chilled/frozen.

Body & Sensory Notes

  • Odour profile: Generally low‑odour ingredients; lemon and herbs tend to keep the profile fresh.
  • Dose notes: At larger servings, nuts/flax can feel heavier for some—start smaller, chew well, and increase gradually if needed.
  • Energy: Higher‑fat, higher‑fibre; typically steadier energy than refined carbs.

Creamy Stovetop Polenta

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Meta

Allergens: Sesame (tahini).

Portions

Portions vary — use “Scale by ingredient” to match your required batch size.

Ingredients

Method

  1. Mix dry base: In a saucepan, whisk together polenta, Herbes de Provence, and sea salt.
  2. Cook: Add {{amt:ing-water}} water. Bring to a gentle simmer over low–medium heat, stirring/whisking frequently until thick and creamy (about 8–12 min, depending on grind).
  3. Adjust texture: For softer polenta, add small splashes of water and stir until smooth and glossy.
  4. Finish off-heat: Remove from heat and stir in tahini and nutritional yeast until fully incorporated.
  5. Top: Mash avocados with lemon juice and a pinch of salt. Spoon over polenta and serve immediately.

Body & Sensory Notes

  • Odour profile: Mild, neutral base; pairs well with fresh herbs without strong aromatics.
  • Dose notes: At very large servings this can feel heavier for some—start smaller and balance with vegetables/protein for best tolerance.
  • Energy: Carb‑forward; can be quick energy—add fats/protein for steadier release.

Pure Stovetop Chickpea Baked Beans

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Meta

Allergens: Nuts (nut butter).

Portions

Portions vary — use “Scale by ingredient” to match your required batch size.

Ingredients

Method

  1. Chickpeas: Cook soaked chickpeas until tender or rinse jarred chickpeas well.
  2. Sauce: Water-sauté carrot + mushrooms 6–8 min. Add tomatoes, purée (optional), herbs, salt. Simmer 25–30 min.
  3. Nut butter: Stir in and simmer 10–15 min.
  4. Combine: Add chickpeas; simmer 10–15 min. Add water if needed.
  5. Finish: Add lemon juice. Rest covered 5 min, serve.

Body & Sensory Notes

  • Odour profile: Mild seasoning; legumes are generally neutral but can increase fermentation‑related odour for some.
  • Dose notes: Larger portions of chickpeas may increase gas; consider smaller servings and thorough cooking.
  • Energy: Fibre + protein support steadier energy and satiety.

Hearty Oat Porridge with Apple, Pear & Vanilla

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Meta

Dairy-free, no added sugar. Allergens: Oats (choose certified gluten-free if needed); nuts (nut butter).

Portions

Portions vary — use “Scale by ingredient” to match your required batch size.

Ingredients

Water guide: A typical starting point is 1 part oats to ~2 parts water (porridge/rolled oats) and 1:2 to 1:2.25 (jumbo oats) by volume. For this recipe (125 g oats): use 550 ml for porridge oats or 600 ml for jumbo oats, then adjust thickness as you prefer.

Method

  1. Prepare fruit: Chop the apples and pears (leave peel on).
  2. Simmer compote: Add fruit to a small saucepan with lemon juice and a splash of water. Cover and simmer 10–15 min, stirring occasionally, until soft and juicy.
  3. Finish compote: Stir in vanilla and (optional) cinnamon. Keep warm on the lowest heat or set aside with the lid on.
  4. Cook porridge: Bring 600 ml water and a pinch of salt to a boil. Add oats, reduce to low, and simmer 10–12 min, stirring often, until creamy.
  5. Adjust + rest: If it thickens too much, add a splash of water and stir. Rest 2 minutes off-heat to settle.
  6. Add nut butter: Stir in peanut butter (or nut butter of your choosing) until melted through.
  7. Serve: Spoon into bowls and top with the warm apple–pear compote.

Body & Sensory Notes

  • Odour profile: Light and sweet; fruit and vanilla are not typically associated with strong body odour.
  • Dose notes: Higher fruit servings increase sugars; adjust portion if sensitive to glycaemic swings.
  • Energy: Light, quick energy; pair with protein/fat for longer‑lasting satiety.

Creamy Mushroom Nut Sauce

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Meta

Butter-free, dairy-free. Allergens: Sesame (tahini) + nuts (nut butter).

Portions

Portions vary — use “Scale by ingredient” to match your required batch size.

Ingredients

Method

  1. Sauté mushrooms: Add mushrooms to a wide pan over medium heat. Add small splashes of water as needed. Stir in ⅛ tsp salt + parsley. Sauté 5–7 minutes until softened and reduced.
  2. Add tahini: Stir in tahini and cook 1–2 minutes to coat the mushrooms.
  3. Simmer: Add {{amt:ing-water}} water and bring to a gentle simmer.
  4. Thicken: In a small bowl, whisk 4tbsp cornflour/cassava with 8tbsp cold water to make a slurry. Pour in slowly while stirring. Simmer 2–4 minutes until thickened.
  5. Finish: Add ¼ tsp salt (adjust to taste). Remove from heat once creamy.

Body & Sensory Notes

  • Odour profile: Earthy but not pungent; herbs help keep the aroma clean.
  • Dose notes: Larger amounts of mushrooms and nut butter can be richer and more aromatic for some.
  • Energy: Calorie‑dense; fats can increase satiety and steadiness when portioned appropriately.

Mushroom and Rosemary Oat Groats Risotto

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Meta

Equipment: Instant Pot + saucepan

Allergens: Oats; nuts (nut butter)

Ingredients

Method

  1. Soak: Rinse oat groats. Soak in plenty of water for 8 hours. Drain and rinse well.
  2. Instant Pot cook: Add soaked groats + {{amt:ing-water}} water + dried rosemary. Cook on High Pressure for 10 minutes. Natural release 10 minutes, then quick release.
  3. Transfer: Pour the cooked groats (include a little cooking liquid) into a saucepan over medium heat.
  4. Mushrooms: Add mushrooms with a small splash of water. Cook 2–3 minutes, stirring.
  5. Risotto texture: Stir and simmer 3–6 minutes until creamy. Add small splashes of hot water only if it tightens too much.
  6. Finish: Remove from heat. Stir in Brazil nut butter (or nut butter of your choosing) until fully combined, then stir in dried sage, lemon juice, nutritional yeast, and sea salt.

Serving suggestions

  • Serve as-is for a warm, creamy bowl, or pair with steamed greens and an extra squeeze of lemon.
  • Top with extra nutritional yeast or sliced mushrooms for a richer finish.
  • If you want it looser, add hot water gradually until it settles into a soft risotto texture.

Body & Sensory Notes

  • Odour impact: Earthy during cooking; rosemary and lemon keep the aroma clean and bright.
  • Texture: Creamy with a gentle chew from the intact groats.
  • Energy: Fibre + fat tends to feel steadier than refined starches when portioned appropriately.

Sattu‑Balanced Nut Butter Spread Base

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Meta

Gluten-free, vegan, no-cook base. Allergens: Tree nuts (almond butter).

Suggested portion

45 g base (spread/base format).

Ingredients

Method

  1. Make the base: In a bowl, mix sattu + flaxseed + salt until uniform. Stir into almond butter until fully combined and thick.
  2. Store: Transfer to a clean, dry, airtight jar. Keep the jar dry (no water added to storage jar).
  3. Suggested portion (45 g base): Scoop 45 g of the base into a small bowl.
  4. Optional lemon: Add {{amt:ing-lemon}} lemon juice and mix thoroughly.
  5. Hydrate to spreadable: Add water gradually up to {{amt:ing-water}}, mixing until spreadable.
  6. Rest + remix: Wait 30–60 seconds, then remix (sattu + flax continue to hydrate and thicken slightly).

Body & Sensory Notes

  • Odour profile: Generally mild/neutral; lemon is optional for a “clean” finish.
  • Texture: Thick, creamy base; hydrates into a smooth spread with staged water addition.
  • Energy: Higher-fat + fibre/protein; typically steadier than refined spreads.

Ingredient Library

A quick reference for core ingredients used across recipes (nutrition + odour notes).

Almonds

🌱 Type: Edible seed (Prunus dulcis)

🗺️ Regions: Mediterranean climates, Middle East, California

💚 Benefits: Vitamin E, healthy fats, fibre, minerals.

👃 Odour note: Generally neutral; not sulphur-heavy.

Notes:

  • Good for: snackable fats + fibre; adds crunch to bowls and salads.
  • Use: whole, chopped, or blended into sauces; soak if you prefer softer texture.

Almond Butter

🌱 Type: Ground almonds (smooth butter)

💚 Benefits: Vitamin E + monounsaturated fats; dense energy; useful for creamy textures without dairy.

👃 Odour note: Generally mild/neutral in finished dishes.

Notes:

  • Choose: 100% almonds (no added oil/sugar) for best predictability.
  • Texture: thickness/oil separation varies by brand; stir well before weighing.

Apple

🌱 Type: Fruit (Malus domestica)

💚 Benefits: Fibre + gentle sweetness; works well cooked or raw.

👃 Odour note: Mild/neutral; generally not associated with lingering body odour.

Notes:

  • Adds sweetness and moisture; works well grated or stewed.
  • Good for: oats/porridge bowls and snacks.

Avocado

🌱 Type: Fruit (Persea americana)

💚 Benefits: Creamy fats + fibre; supports satiety and texture.

👃 Odour note: Typically mild/neutral.

Notes:

  • Adds creaminess and fats without dairy.
  • Good for: bowls, spreads, and blending into sauces.

Basil (Dried)

🌱 Type: Herb leaf (Ocimum basilicum)

💚 Benefits: Aromatic flavour without harshness.

👃 Odour note: Gentle culinary aromatic; typically not linked to strong body odour.

Notes:

  • Basil (dried) brings sweet-herbal flavour to tomato-forward meals.
  • Good for: pasta sauces, soups, dressings; add earlier so it rehydrates.

Brazil Nut Butter

🌱 Type: Ground Brazil nuts (smooth butter)

💚 Benefits: Rich and distinctive; adds calories and creaminess in small amounts.

👃 Odour note: Nutty, usually mild in finished dishes.

Notes:

  • Brazil nut butter is rich and distinctive; use smaller amounts for flavour.
  • Good for: occasional rotation; blends into porridges and sauces.

Carrot

🌱 Type: Root vegetable (Daucus carota)

💚 Benefits: Adds sweetness/body without sugar; carotenoids.

👃 Odour note: Mild; generally neutral.

Notes:

  • Adds sweetness and body; supports a richer mouthfeel when blended.
  • Good for: soups, stews, and sauces.

Cashew Butter

🌱 Type: Ground cashews (smooth butter)

💚 Benefits: Very creamy; blends into sauces and ‘nut milk’ bases easily.

👃 Odour note: Nutty, usually mild in finished dishes.

Notes:

  • Cashew butter is mild and creamy; blends very smoothly.
  • Good for: sauces, ‘cream’ bases, and porridge.

Cassava Flour

🌱 Type: Root flour (cassava)

💚 Benefits: Gluten-free thickener; can create a slightly more “hearty” body.

👃 Odour note: Neutral.

Notes:

  • Gluten‑free flour/starch for thickening and baking-style uses.
  • Good for: thickening and binding; adjust liquids as it absorbs.

Sattu (Roasted Gram Flour)

🌱 Type: Roasted legume flour (gram/chana)

💚 Benefits: Protein + fibre; thickens when hydrated; useful for repeatable “base” textures.

👃 Odour note: Low-aromatic; roasting gives a nutty/toasty note without onion/garlic-style volatiles.

Notes:

  • Choose: plain roasted gram flour (no added spices/sugar) for best predictability.
  • Hydration: sattu continues to absorb water after mixing — expect it to thicken over 30–60 seconds.

Chickpeas

🌱 Type: Legume (Cicer arietinum)

💚 Benefits: Protein + fibre; dependable staple for repeatable meals.

👃 Odour note: Can increase gas for some people (soaking/cooking well can help); not sulphur-heavy.

Notes:

  • Protein + fibre staple; versatile base.
  • Good for: stews, salads, hummus-style sauces; rinse canned for cleaner flavour.

Cinnamon (Ground)

🌱 Type: Spice bark (Cinnamomum spp.)

💚 Benefits: Warm flavour; use lightly if you prefer a very clean profile.

👃 Odour note: Mild spice aroma; typically not sulphur-heavy.

Notes:

  • Cinnamon (ground) adds warmth and perceived sweetness.
  • Good for: oats, stewed fruit, and desserts.

Cornflour (Cornstarch)

🌱 Type: Starch thickener (maize)

💚 Benefits: Quick thickening with a clean finish when simmered briefly.

👃 Odour note: Neutral.

Notes:

  • Thickener (cornstarch) that stabilises sauces.
  • Good for: quick thickening; mix with cold water before adding to hot liquids.

Herbes de Provence

🌱 Type: Dried herb blend (typically thyme, rosemary, oregano, etc.)

💚 Benefits: Adds flavour without onion/garlic; supports a “clean” savoury profile.

👃 Odour note: Herbal, light; typically not sulphur-heavy.

Notes:

  • Classic herb blend that adds complexity quickly.
  • Good for: soups, stews, and roasted vegetables.

Lemon Juice

🌱 Type: Citrus juice (Citrus limon)

💚 Benefits: Bright flavour; vitamin C (small per serving).

👃 Odour note: Usually associated with freshness.

Notes:

  • Lemon juice brightens flavour and balances richness.
  • Good for: dressings, sauces, and ‘lift’ in stews; add to taste at the end.

Linseed/Flaxseed (Whole or Ground)

🌱 Type: Seed (Linum usitatissimum)

🗺️ Regions: Canada, Northern Europe, India

💚 Benefits: Omega-3 (ALA), fibre, lignans.

👃 Odour note: Usually neutral; fibre can support digestive clearance for some people.

Notes:

  • Linseed/flaxseed is the same seed; whole or ground changes texture and digestibility.
  • Good for: omega‑3 (ALA) + fibre; thickens porridges/smoothies.
  • Storage: ground goes rancid faster—keep airtight and cool.

Water

💧 Type: Liquid (H₂O)

💚 Benefits: Hydration + texture control in recipes; enables starch/legume hydration.

👃 Odour note: Neutral.

Notes:

  • For scaling: 1 ml ≈ 1 g (your conversion system uses this).
  • Add gradually when thickening agents are present (sattu/flax/oats) — they continue to hydrate after mixing.

Macadamia Butter

🌱 Type: Ground macadamias (smooth butter)

💚 Benefits: Very rich, buttery flavour; makes bowls and sauces feel luxurious.

👃 Odour note: Nutty, usually mild in finished dishes.

Notes:

  • Macadamia butter is very rich and buttery in flavour.
  • Good for: creamy bowls and sauces when you want extra richness.

Nutritional Yeast

🌱 Type: Inactivated yeast flakes

💚 Benefits: B-vitamins (often B12-fortified), savoury satisfaction.

👃 Odour note: Strong aroma in the packet, but gentle in recipes compared with garlic/onion.

Notes:

  • Adds a savoury ‘cheesy’ umami note without dairy.
  • Good for: sauces, tofu scrambles, soups; provides B‑vitamins (check fortification).

Oats (Groats, Gluten-Free)

🌱 Type: Whole oat kernel (Avena sativa)

💚 Benefits: Intact grain texture; steady, slow-release carbohydrate base with fibre.

👃 Odour note: Mild cereal aroma; pressure cooking keeps it contained.

Notes:

  • Oats (groats, gluten‑free) are least processed and take longer to cook/soak.
  • Good for: hearty texture and slower-digesting bowl bases.

Oats (Jumbo, Gluten-Free)

🌱 Type: Whole grain (Avena sativa)

💚 Benefits: Slow-release carbs + beta-glucan fibre; comforting base for repeat meals.

👃 Odour note: Generally neutral; choose certified gluten-free if needed.

Notes:

  • Oats (jumbo, gluten‑free) hold texture and bite.
  • Good for: thick porridges; soak longer if you want softer.

Oats (Porridge, Gluten-Free)

🌱 Type: Whole grain (Avena sativa)

💚 Benefits: Faster-cooking oats; soft texture and gentle digestion for repeat meals.

👃 Odour note: Generally neutral; choose certified gluten-free if needed.

Notes:

  • Oats (porridge, gluten‑free) cook quickly into a creamy texture.
  • Good for: everyday porridge; easy thickness control with water.

Parsley (Dried)

🌱 Type: Herb leaf (Petroselinum crispum)

💚 Benefits: Antioxidants, vitamin K (small amounts dried).

👃 Odour note: Often perceived as freshening.

Notes:

  • Parsley (dried) adds herbal lift and colour to savoury dishes.
  • Good for: finishing soups, stews, and salad dressings.

Peanut Butter

🌱 Type: Ground peanuts (ideally 100% peanuts)

💚 Benefits: Optional richness; helps thicken sauces.

👃 Odour note: Nutty aroma; typically mild in small amounts.

Notes:

  • Peanut butter adds thickness, fat, and savoury sweetness.
  • Good for: sauces and porridges; choose no added sugar if preferred.

Pear

🌱 Type: Fruit (Pyrus communis)

💚 Benefits: Hydrating fruit with gentle sweetness; softens beautifully when simmered.

👃 Odour note: Mild/neutral.

Notes:

  • Soft sweetness and moisture; pairs well with oats and cinnamon.
  • Good for: breakfast bowls and snacks.

Polenta (Cornmeal)

🌱 Type: Ground maize (corn) meal

💚 Benefits: Simple carbohydrate base; naturally gluten-free (check cross-contamination).

👃 Odour note: Generally neutral; mild aroma.

Notes:

  • Cornmeal used as a base starch; thickens into a porridge-like texture.
  • Good for: creamy bowls and savoury bases; whisk to avoid lumps.

Rosemary (Dried)

🌿 Type: Dried herb

💚 Benefits: Aromatic accent that supports savoury depth without heaviness.

👃 Odour note: Herbal and piney; use lightly for a clean finish.

Notes:

  • Rosemary (dried) is aromatic and robust—use sparingly.
  • Good for: roasted veg, tomato dishes, and savoury marinades.

Sage

🌱 Type: Dried herb (Salvia officinalis)

💚 Benefits: Warm savoury depth; use lightly.

👃 Odour note: Aromatic, but not sulphur-heavy.

Notes:

  • Sage is earthy and strong—use sparingly.
  • Good for: hearty stews and savoury bowls.

Sea Salt

🌱 Type: Mineral salt

💚 Benefits: Sodium for fluid balance (small amounts).

👃 Odour note: Not a direct odour cause, but excess can increase sweating for some people.

Notes:

  • Seasoning; use to taste.
  • Good for: bringing flavours into focus—add gradually and adjust.

Tahini (100%, Raw Whole or Roasted)

🌱 Type: Sesame seed paste

💚 Benefits: Minerals and healthy fats; adds richness without cooking oil.

👃 Odour note: Nutty aroma; usually mild once mixed into meals.

Notes:

  • Sesame paste that adds fat, body, and a nutty bitterness.
  • Good for: sauces/dressings; balances acid (lemon) and salt.

Tomatoes

🌱 Type: Fruit (Solanum lycopersicum)

💚 Benefits: Sauce base with gentle acidity; lycopene.

👃 Odour note: Bright aroma; usually not linked to lingering body odour.

Notes:

  • Foundation for many savoury recipes; acidity + umami.
  • Good for: sauces and stews; choose tinned for consistency.

Vanilla Bean Powder

🌱 Type: Ground vanilla bean

💚 Benefits: Adds warmth and sweetness perception without sugar.

👃 Odour note: Aromatic but gentle in food.

Notes:

  • Adds vanilla aroma without liquid sweeteners.
  • Good for: porridge, smoothies, and desserts.

Water

🌱 Type: Solvent/hydration base

💚 Benefits: Supports cooking and texture control.

Notes:

  • Main cooking liquid; also used for quick nut ‘milk’ bases.
  • Good for: controlling thickness; add gradually for preferred texture.

White Mushrooms

🌱 Type: Fungus (Agaricus bisporus)

💚 Benefits: Umami depth without strong spices.

👃 Odour note: Earthy aroma while cooking; typically not persistent.

Notes:

  • Umami booster; adds depth to savoury dishes.
  • Good for: mince-style fillings, stews, and sauces.