Vegan Pumpkin-Seed Lentil Soup: Micronutrient Supermeal, Gluten-free.

bowl of lentil pumpkin soupWe eat this every day for lunch, it gives us our daily protein, iron, zinc, iodine.
It’s evolution has been a long one, it started out as a coconut curry lentil soup, and was then engineered to become a complete micronutrient meal.
You may be aware that Calcium inhibits Iron uptake, and Brassicas (such as kale, broccoli, bok choy, etc) inhibit Iodine uptake and so we have to have a meal that is separate from salad and high-calcium foods. Thus we include all our most important micronutrients in this meal.

nutrition facts graph for pumpkin seed lentil soupWe make a pot of it, and split it into 4 bowls, 2 each. Each bowl has high potency, greater than 100% of manganese, is an excellent source, having more than 80% of iodine, more than 60% copper,  more than 40% protein, iron, phosphorous,  fiber,  magnesium,  folate, more than 20% zinc, Vitamin B1, Vitamin A, potassium, Vitamin B6 and is a good source more than 10% Vitamin B3 (niacin), selenium, vitamin C and vitamin B2.  While only having marginal Calcium and no brassica. Considering we usually have two bowls, can double those, and it can meet all your iodine, copper, protein, iron needs for the day.  Typically to help with iron absorption we also have a banana or some other source of vitamin C with it.

Ingredients (metric):

  • 1 1/2 cup pink lentils
  • 1/2 cup pumpkin seeds
  • 1 medium sweet potato diced
  • 4-5 cups water
  • 1 tbsp dulse flakes
  • 1 tsp turmeric
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • 1 tbsp fresh ginger
  • 1 tsp of capers (optional)
  • 1 tsp oil, coconut or olive.

Recipe:

  1. put all ingredients except for tomato paste in pot
  2. cook until ready
  3. add tomato paste
  4. stir
  5. serve

Cooking times:

Pressure Cooker: We usually use a 2Lt futura pressure cooker, so we only put in 3 cups of water at first, and cook it for 5 minutes at high pressure, and leave it for 15 minutes. Then add remainder of water and follow rest of instructions. The oil is necessary to keep it from frothing too much.

Ordinary Pot: We used to cook it in an ordinary pot,  while it may be edible after 15 or 20 minutes of boiling, typically we do it for as much as 40 to break down the flatulence causing complex sugars.  It is much quicker and more effectively cooked with the pressure cooker.

Quantity:

This recipe has around 1600 Calories, so if cooking for one person split it in half. This soup is also very thick, so if you can add more water if you like it more soupy. At it’s current consistency I can eat it with chopsticks.

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Lord’s Prayer in Mkaw, version 0.1

Amen, Amun-Ra King of the Gods.

Amen, or Amun-Ra chief deity in the Egyptian, New Kingdom.

The Lord’s prayer is perhaps the most translated piece of text in the world.
It is fairly short, though has many complex grammatical constructs.
Though I myself am not Christian, I respect all faiths,
even if I do not understand them.

Recently I’ve been working a lot on Mkaw and it’s vocabulary, so I’ve made a tenative version of the Lord’s Prayer

Here is the Lord’s Prayer in English:
1988 ELLC
Our Father in heaven,
hallowed be your name,
your kingdom come,
your will be done,
on earth as in heaven.
Give us today our daily bread.
Forgive us our sins
as we forgive those who sin against us.
Save us from the time of trial
and deliver us from evil.
[For the kingdom, the power, and the glory are yours
now and for ever.] Amen.

Here it is in Mkaw

daqg lo mpi pap no yo
maw .a smi .i lim to .u ki ya
to .u pyam kapm .a yaw .i ki ya
to .u kawm .a cwal .i ki ya
pakw ba danq lo wik .i ya
qi ta yay .a ywa qiu .i cu
.ai wmi wap .i qi ta yik wayk no .a cu
musa .u qi ta yik wayk .i mpi ta ni .u .ai wmi wap ya
kam .i qi .a yik kpaw qo q1 cu
kam .i qi .a yik q1 cu
kapm ki pwa ki maw .u smi .i to .a wimp ya
hamn ya

The vocab is a variety of 3,4 and 5 bit,
so to translate them yourself you’d need all three:

spel.sourceforge.net/doc/lang/vocab-3bit.txt

spel.sourceforge.net/doc/lang/vocab-4bit.txt

spel.sourceforge.net/doc/lang/vocab-5bit.txt

The Lords Prayer is also highly featured in the Rosetta Project, as the bible and it’s excerpts are the most translated pieces of text in the world.

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Healthy Clerics

female clericA cleric is a priest(ess), rabbi, monk, nun or other such spirit leader.
For the Immortal Society, the Clerics should lead by example,
and thus be in good health both with mind and body.
That would mean they must be of a healthy weight,
and fat to muscle ratio, with good breathing and blood flow,
while also meditating regularly and learning new things.

To this end, it would make sense that a part of the services they provide the community,
is various weekly fitness events, such as walks, runs, and bike rides.
If not pressed for time, or by social circumstance it would be reasonable to expect them to use such a method for commuting to any location within a 20km radius, as it would only be approximately an hour long bike ride for a healthy person.

Covering of the topics of nutrition, fitness, meditation, education and ecology can be a part of the regular speeches they give to their audience at the spirit gatherings.

I was even thinking that if they fail on some fitness metric, then their clerical abilities would be suspended until they can again be a good example. In that time a substitute that is sufficiently healthy can take their place. Exceptions can of course be made for exceptional circumstances, such as famines, illness, injury or disability.

Also being an Immortal Society, would have to promote reproductive fitness also. So unlike some other contemporary faiths Immortal Societies Clerics would be encouraged to get married and have children. This would also help make their gatherings child and family friendly, since they would like to make it welcoming for their own family.

I’ve seen my fair share of unhealthy Clerics, particularly the overweight and obese kind. Personally it makes it hard for me to take them seriously, because they are less healthy than I am, so it doesn’t seem there is much they could teach me. My most conflicted example of this is the current Dali Lama who is at the very least overweight, sure maybe he likes to pass it off as a “Buddha Belly”, fact is he overindulges in food, or haw low nutrient food and overeats to compensate.
I don’t blame him, his job is hard, and not dependant on his Body-Mass-Index(BMI).
To be lead Cleric in Immortal Society however, would necessitate good health.

Being healthy makes IS Clerics more appealing, so that is likely to help with membership.
Some people seem to go to the “gym” with almost religious regularity,
by making the IS place compatible with fitness it would attract them.

With church attendance at an all time low, and property prices continuing to rise there is no guarantee there will be any market for having a regular style of church.
Instead it could be more similar to a meet-up group,
that could have both online and in person meetings.
The online ones for information exchange and planning.
The in person ones for socializing, fitness activities and celebrations.

SPEL will eventually be able to help with the online portion,
as well as keeping track of fitness metrics.
Meanwhile this can be done with contemporary technologies.

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0.4.1.B.4 SPEL, lots of updates

Lots of updates this time,
So guess I'll walk you through them.

0.4.1.9.A case sorting	(30 Jan 2014)

This allows for putting translations into a default order, 
not only Subject Verb Object, but also the other cases that come afterwards. 
conforming to the hierarchy of cases:
 nominative > accusative or ergative > genitive > dative > locative or prepositional > ablative > instrumental > vocative > others.

0.4.1.9.E multi sentence quotes, story (04 Feb 2014)

This allows for multi-sentence quotes, but also to have plain text files and sections.
Eventually we'll be updating the book format to use multi-sentence quotes, instead of dynamic allocation.

0.4.1.A.1 support decimal and other base conversions
		alternatively  100 a nu  could be decimal  
		100 8 nu could be octal and so on.
		34 a nu is great for making the decimal base,  (06 Feb 2014)
		but it's still flowing same as text
		so maybe can make a reverse flowing number, 
		like rnu or nue  perhaps num ~ 
		hmmm so 34 a num can make it decimal and reverse the order 
			(07 Feb 2014)
0.4.1.A.2 set numeric base and direction for output (07 Feb 2014)
0.4.1.A.3 make output in numeric base (10 Feb 2014)

This means now it can output numbers in big-endian decimal, what most people are used to seeing.

0.4.1.A.4 signed numbers (10 Feb 2014)

can also get negative numbers as results.

0.4.1.A.5 both numbers with nu, by using negative bases for reverse (10 Feb)

the big endian is represented by a minus sign before the base.

0.4.1.B English grammar translation support 
0.4.1.B.1  word translation (13 Feb 2014)
0.4.1.B.2 preliminary French support (13 Feb 2014)

We now have some French support, can use SPEL in a french infinitive version, there isn't yet any conjugation, but it should still be readable to native french speakers.

0.4.1.B.4  short-cuts for single words assume be do,  (17 Feb 2014)
        making explicit sentence markers in short phrases optional

This means you no longer have to say “be do” at the end, or begining of a statement in the interpreter. can simply say the rest of the command instead.

You can download the release from

sourceforge.net/projects/spel/

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