Thanx for the heads-up about sticking to the recipe. I did make the aduki bean bake by first simmering sliced mushrooms, chopped carrots & celery with garlic, a dash of olive oil, and
no-salt-added aduki beans, and
no-salt-added vegetable bouillon before baking it for 25 minutes, the way the recipe called for. But I didn't waste the liquid - I ate it, or it got absorbed into the beans and vetables, what was left of it after it was reduced. It was good!
It's true that cooking changes the nutritional profile, but cooking brings out more nutrients in some foods, plus allow one to eat more vegetables. That's why soups are great, because you salvage the liquid.
But I get your point! I ate half a lb of raw mixed lettuce, and some carrot and celery sticks, to contribute raw calories to the day's total. From now on, I'll try the recipes as they are, but those fish cakes sure needed help [extra egg white, brush with olive oil]!