Freely share or also add to this (if you add to the Philosophy section, make it your own section,) but if you share an addition, either note where or make this a new text, and also give this original, and maybe send me your changes: if I add them, I will add your name or contact info. if you like.

1. Philosophy
2. Nutrients
3. Guidelines
4. Recipes
5. Composition

       1: Philosophy

    A veg[etari]an Natural Hygienic diet is healthiest, most socially constructive. The following ideas are polarities (that can be grouped into a smaller list :)

natural vs. unnatural
self-grown vs. commercial
fresh vs. preserved (often natural enough)
live vs. dead
raw vs. cooked
whole vs. processed
organic vs. industrial.

Other than that I have shortened this section for now. For more info read National Health Association and People for The Ethical Treatment of Animals.

       2: nutrients

carbohydrates    grains,potatoes,squash. (glucose, such as sucanat may be more necessary for those who deeply meditate-contemplate)
lipid, w-acid (3 kinds)       avocadoes,flax,hemp,maize,olives,walnut,sesame,sunflower,soy
aminos          nuts,legumes,avocadoes
    (lysine amino may be sometimes more useful for those who meditate-contemplate)
vit C            pine tea, citrus
iron             figs,sunflower,beets
calcium          almonds & sunflower,kale & broccoli
zinc             ?
iodine           seaweed
selenium         Brazil nuts (important in Northern latitude)

       3: guidelines
Raw is... preferably away from electricity; heated under 42.22C (108F;) best sprouted/fresh.
Natural Hygiene food combining guidelines (maybe not exact for everyone:)
water{15 mins before food, juice or water{30 mins before food, 30 mins after melons, 1 hr after fruit, 2 hrs after green or non-starch vegetables, 3 hrs
after starch & carbohydrate, 5 hrs after protein & fat}
acid fruit good with nuts & seeds fair with sub-acid fruit
sub-acid fruit fair with nuts & seeds, sweet fruit
avocadoes ok with starchy vegetables
melons best alone
non-starchy/green vegetables good with anything

        4: recipes

    Use a juicer that can grind seeds into flour, cereal, & butter, mason jars (from a grocery store) with plastic or mesh lids, or a sprout-watering machine, and use a deyhdrator with a thermostat (and large drawers for leavening :) Excalibur, Living Foods. Sprout machine designs can be built with $30 - 40 of plumbing parts.

fruit salads:
acid fruit: add nuts/seeds
sweet/sub-acid fruit: include dried fruit soaked (or also carob powder) from containers, and use the juice.

stoneground or steelcut cereal: traditional Scottish oatmeal, or steelcut grains
potatoes (flour rehydrated :) mashed, (dehydrated on oil :) hashbrowns (add cabbage and tis called 'bubble & squeak')

Essene bread: Sprout to seed's or longer length, crush, dry in any shape (not too high, but maybe with flour coating.) Dry under sun or in dehydrator, on olive oiled/non-stick flat containers, maybe also in English muffin (Pythagorean grain cake) rings.
Ezekiel bread: barley,beans,lentils,millet,wheat,spelt (bother with no legumes for bread unless sprouted carefully or automatically)
pizza (Greek: ) just use some Essene bread, vegetables, and maybe (a cooked bean cheese) tofu; raw maybe only paste is possible
lefse bread: 25% grain,75% potatoes
oatcakes (flat:) oatmeal (stoneground and steelcut/coarse,) flour
poppadums: lentil flour (and supposedly more rice, but it will dry crumbly,) pepper (black or hot) or maybe curry or herbs, oil, maybe lemon
cookies,etc.:
oatmeal or carob powder (and banana,) or both,water,raisins,cinnamon,sucanat (raw sugar,) etc.
carrot-apple-coconut pie: grate,mix with raisins and hydrate,dry
squash (such as butternut) grated/blended and dried (also works for hashbrowns)
Lussebullar (on 13th December :) flour,margarine (maybe,) coconut milk,sucanat,saffron,Egg Replacer (raw is perhaps wheat or potato flour)
coconut milk: keeps long; probably (esp. made from paste) cheaper than soy milk
coconut-olive margarine: skim off coconut milk's oil, or seek cheap raw coconut oil
fake cheese spread: olive oil,Torula yeast (has b12,)herbs; even paprika or kelp
peanut butter: grind raw, add some oil; it keeps (consome cranberries if you eat much raw peanuts)
jam: something with soaked dried fruit, maybe sucanat. Quick alternate: bananas.
fake goat cheese: firmest tofu and nama shoyu (raw soysauce; or salt if you really want, which is what the soy sauce has.) Nice with olives.

salad (add oil with vinegar or lemon juice, maybe herbs, seaweed (salty,) yeast (cheesy :))
Greek: lettuce,likely spinach,cucmber,maybe pepper,olives,cheese or substitute,rosemary (which will make you philosophical,)basil,etc.
British (at least a British vegetarian kind :) use some of every herb/vegetable in the garden (such as buttercrunch or black-seeded Simpson lettuce,kale,sorrel,cress and alfalfa sprouts from indoor garden) NOTE: alfalfa sprouts have some canavanine (poison,) but I eat them; most foods can be poisonus: like do not drink a couple or more carrot juice gallons. Alternatives are chia,clover (I prefer fullgrown,) broccoli
trail mix with soaked peanuts (used esp. if one eats less than 3 meals/day like monastics, Nazarenes/Essenes, etc.)

Dolma(da)s: get raw or non-overcooked grapevine leaves, and wrap inside: barley/rice,pepper,olives/oil/dressing,herbs (basil,dill,marjoram,rosemary,thyme.)

hummus: raw chickpea/garbanzo-bean flour with tahini sauce, et al.

legume soup: blend sprouts
borscht/borshch (beet or cabbage soup:)
blend beets, and/or green cabbage, and:
carrots and potatoes
option: peas
Navy or white beans (flour/sprouted)
bell pepper (red/orange, Kiev recipe)
flour (Polish recipe)
options: basil, dill, parsley
parsley root, parsnip (Ukrainian recipe)
bay leaf (flavor, not food)
option: serve on it tahini sauce (tahini and lemon juice; like sourcream)

unusual raw things: olives, and oak, ash, and thorn (hawthorn, and roses). Eat rose flower or fruit. Soak acorns 4 times, and likely grind. Rowanberries (ash) are good, but hawthorn berries are mostly for strong (overdoseable) medicinal tea. Yogi tea: ginger (mortared/ground/raw,) cardamom (mortared/ground) cinnamon (mortared/ground,) black pepper (mortared/ground,) cloves (mortared/ground.) Also used are carob,mint,fennel,saffron, or any tea (white,green,black,red,etc.)
        3: ingredients

    Copy these into plaintext (fixed width.)

Sprouting Times
Seeds: rinse before sprouting and eating. Kidney and lima beans maybe toxic raw
sprout info:     hrs to    rinses days to
  amount/qt jar     soak      a day  sprout
barley      1.5  8-12 hrs. 2-3    2-3
bean aduki  2.5 8-12      2-3    3-4
  garbanzo  1    10-15     3-4    3-4
  pinto     0.75 10-15     3-4    3-4
corn        1.5  12-18     2-3    2-3
lentils     0.75 8-12      2-3    2-3
millet      1.5  8-10      3-4    3
oats        1.5  1-2       1-2    3
rice        1.5  10-12     1-2    3-4
rye         10-12     2      3
spelt/wheat 1    10-12     2      2-3

(Something happened to this; I must fix it.)
Nutrients in Sprouts (referenced FDA database 18)
                    %water carbohydrate fat protein sugar
(sunflower
black,chickpeas,fava,lentils,mung,navy,peas,pinto,white)

barley                  9       73             2   12       1
buckwheat
maize
millet .
oats                    8      66              7   17
quinoa ...
rice .
rice, basmati ..
rice, wild ......................................
rye                      8      66              7   11      70             2   14        1
wheat, spring           13      68             2   15        1
wheat, sprouted         48      43             1   7       
wheat, hard white       10      76             2   11        1
wheat, soft red         12      74             2   10        1
wheat, hard red winter  13      71             2   13        1