There are many theories surrounding the benefits of eating breakfast. When I was growing up, my parents would often say, “start your day off right by eating a good breakfast.” Many people say that breakfast is the most important meal of the day. While I don’t necessarily consider breakfast to be the most important meal of the day, I do think that eating breakfast is beneficial to most people for several reasons.
Eating breakfast activates our metabolism and keeps our blood sugar stable. When our blood sugar is stable, we have better overall energy and are better able to focus throughout the morning. Breakfast does not have to be a large meal—just enough food to lightly raise your blood sugar and get your motor running will do the trick. I do think that breakfast is important for children and teenagers, because eating breakfast will help them focus in school. If you want to shed a few pounds or maintain an appropriate weight, then breakfast is very important because it will help to keep your metabolism more active throughout the day.
Note: When planning your breakfast, choose a grain-based dish and complete the meal with a light vegetable side dish, such as steamed or blanched greens.
SOFT RICE
You can easily make soft rice out of any leftover rice dish. You are simply adding water and cooking the rice until it reaches a soft and creamy consistency. I think that you will find this dish to be both nourishing and satisfying.
Preparation time: 30 minutes
Serves 2
Ingredients
• 1 cup leftover brown rice
• Water as needed, approximately 2 cups
Preparation
• Pour ½ cup of water into a pot, and begin to heat on a low flame.
• After 1 minute or so, add the rice to the pot. As the rice begins to cook it will absorb some of the water. Use a wooden spoon or rice paddle to break up any clumps of rice.
• Add a little more water and bring to a very gentle boil.
• Place a flame deflector under the pot and partially cover.
• Gently fold the bottom to the top every few minutes to prevent sticking.
• Continue to add water and cook on low until the rice is soft and creamy in texture.
• Soft rice needs to simmer 20 to 30 minutes.
Variations
• Add a little umeboshi plum toward the end of cooking. Umeboshi soft rice strengthens our digestive system and is the universal cure for flu and cold symptoms.
• Add a little of fresh or frozen corn toward the end of cooking time. This variation is helpful when trying to relax a tight condition and for prostate problems.
• When making this dish for kids, trying adding a little rice syrup or barley malt to sweeten the soft rice.
STEEL-CUT OATS
Steel-cut oats take a little more time and planning than rolled oats, but they are much more nourishing.
Preparation time: 45 to 50 minutes
Serves 4
Ingredients
• 1 cup steel-cut oats
• 4 to 5 cups water
• 
teaspoon sea salt
Preparation
• Place steel-cut oats and 2 cups water in a saucepan.
• Bring the water and oats to a boil, then add the sea salt.
• Lower the flame and allow the oats to begin to absorb some of the water, about 5 to 7 minutes.
• Add another 2 cups of water and partially cover the pot. Bring the water to a boil, then lower the flame and cover. Place a flame deflector under the pot and simmer on low for 20 minutes.
• Uncover the pot, fold the bottom into the top to help the oats cook evenly and prevent them from sticking.
• Simmer another 15 minutes and serve.
Note: If you like a creamier consistency, you can add a little more water to the dish while it is simmering.
Rolled oats come in various textures and thickness. I prefer the “thick-cut” rolled oats for their heartier texture.
Preparation time: 10 to 15 minutes
Serves 2
Ingredients
• 1 cup thick-cut rolled oats
• 2 cups water
• teaspoon sea salt
Preparation
• Place 1½ cups of water and the oats in a pot. Let the oats sit in the water for 2 to 3 minutes.
• Turn the flame on a low setting and bring to a boil, uncovered.
• Add the sea salt.
• As the oats begin to absorb some of the water, add more water and gently fold the bottom into the top to blend the ingredients.
• Cook uncovered for a few minutes, stirring occasionally.
• As the oats continue to cook, the consistency will thicken and the texture will become more creamy. Continue to cook for another 5 minutes.
• Cover completely, turn off the flame, and let sit for another 4 to 5 minutes before serving.
Soft millet with sweet vegetables is a very stabilizing porridge. By that, I mean it has a natural balancing effect on our blood sugar so it is helpful for both hypoglycemia and diabetes.
Preparation time: 1 hour
Serves 4 to 5
Ingredients
• 1 cup millet
• ½ cup diced onions
• ½ to 1 cup chopped sweet vegetable of your choice (carrots, winter squash, cabbage, etc.)
• to 
teaspoon sea salt
• 5 to 5½ cups water
Preparation
• Place the onions in a pot with ½ cup water and bring the water to a boil.
• Add a few grains salt and cook the onions for 2 to 3 minutes.
• Add the other vegetables, the millet, the remaining water, and the salt.
• Partially cover and bring to a boil.
• Lower the flame, cover completely, place a flame deflector under the pot, and cook for 40 minutes.
• Remove the lid and fold the top into the bottom to blend the vegetables with the millet. The texture should be creamy. Add more water as needed to reach the desired consistency.
• Replace the cover and cook for another 10 minutes.
Note: Soft millet can be made using leftover millet. Just add a little water to the bottom of a pot. Add the millet and slowly begin to heat (this is very similar to the preparation for soft rice). Add additional water as needed and continue to cook until you reach the desired consistency.
Breakfast couscous cooks very quickly and is a time-saver for busy mornings.
Preparation time: 10 minutes
Serves 2 to 3
Ingredients
• 1 cup whole-wheat couscous
• 1 cup organic apple juice
• 1
cups water
• teaspoon sea salt
Preparation
• Pour all wet ingredients into a pot and bring to a boil.
• Add the couscous and a pinch of salt.
• Lower the flame, cover, and place a flame deflector under the pot.
• Cook for 1 to 2 minutes on a low flame.
• Turn off the flame and let the pot sit for 5 to 7 minutes.
• Remove the cover and stir the couscous with a wooden spoon before serving.
Bread is a staple among all European cultures. Good-quality bread is satisfying, nourishing, and a good source of protein. When shopping for bread, read the ingredients label. There should only be a few main ingredients; flour, salt, and water. Real sourdough bread does not contain any commercial yeast but makes use of “wild yeast” in the environment. Steaming bread makes the bread more digestible and makes the nutrients in the bread more bio-available.
Preparation time: 2 to 4 minutes
1 to 2 slices per person
Ingredients
• Sourdough bread
• A small amount of water for steaming
• A stainless steel pot and a steamer basket. I prefer using a steamer basket that sits on top of the pot (not the collapsible ones that fit inside). You can use either a stainless steel or bamboo steamer basket; both work well.
Preparation
• Add an inch of water to cover the bottom of the pot and place the steamer basket on top of the pot.
• Place the bread inside the basket, turn on the flame, and cover.
• When the bread gives off a “fresh-baked” aroma, after 2–5 minutes, it is ready.
• Remove the bread from the basket, place it on a bamboo mat that is on top of a plate.
• Allow the bread to cool a bit before adding your favorite topping.
Topping Suggestions: tahini or peanut butter and sauerkraut, tahini or peanut butter and fruit spread, hummus and sauerkraut with cucumbers, onion, or squash butter.
BROWN RICE
As the most balanced of all cereal grains, brown rice has many unique qualities. Unlike other grains, it grows on both dry land and in water. Brown rice is also very flexible and adaptable in that it combines well with other grains, beans, and vegetables. Of all the whole-cereal grains, brown rice has the greatest ability to bring our bodies into balance and strengthen our overall health.
Despite its numerous benefits, it is possible to eat too much brown rice! For most people, a serving of brown rice five to seven days a week is enough to create a good condition and maintain strong vitality. Eating too much brown rice creates an overly contracted internal condition which can lead to other health problems. Personally, I like to combine my brown rice with other grains and beans. This combination gives us strength and vitality while also providing more variety in our diet. Below is a recipe for basic brown rice and some helpful hints on how to prepare rice combinations, including how to vary the proportions to create a balance that suits your personal needs.
Brown rice needs to washed and soaked before cooking. Soaking the rice makes it more digestible, allowing the grain to open up and release more nutrients. For best results we recommend soaking the brown rice overnight, up to twenty hours and cooking the rice in the soaking water.
• Wash the rice by placing it in a bowl and covering with water. Use your hand to gently swish the grain around several times, then pour the water off. Repeat this process two more times, for a total of three rinses.
• Whole grains may be washed and soaked together with the brown rice.
• Partially refined (pearled) or cracked grains are not soaked and are added right before you are ready to cook your rice.
• Place washed grain in a bowl along with the pre-measured water to soak, then cover with a bamboo mat.
PRESSURE STEAMED BROWN RICE USING A DONABE POT
This is my favorite way to cook rice. The energetic quality is more relaxed, with the texture and consistency in between pressure-cooked and steamed rice, while still maintaining plenty of flavor. It is perfect for people making a small amount of grain. In addition it is easy to determine the exact amount of water so almost everyone can make the perfect pot of rice.
Preparation time: 50 minutes
Serves 4 to 5
Ingredients
• 
cup brown rice
• cup other grain
• 2 cups water
• teaspoon sea salt or 1-inch piece kombu
Cookware
• Earthen Japanese-style donabe pot
• Place the soaked rice and soaking water in a pot.
• If you are adding any partially refined or cracked grain, add it at this time along with any additional water needed to keep the 1:2 grain-to-water ratio.
• Add a pinch of sea salt or a piece of kombu.
• Place the inside lid on the pot, aligning the 2 holes with the handles.
• Place the domed lid with a hole on top of the inside lid, aligning the hole between the handles.
• Bring the water to a boil over a medium-high flame.
• When steam emerges from the hole in the lid, place a flame deflector under the pot, and reduce the heat to the lowest setting.
• Simmer on low for 40 to 50 minutes.
• Remove the rice using a moistened wooden paddle and place the rice in a serving bowl. Cover the rice with a bamboo mat until serving time.
Note: To care for your pot; do not put the pot on a flame if the bottom is wet. It is okay to soak the rice directly in the pot, just make sure not to get the bottom wet. This pot is not to be used on an electric stove. When cleaning remove the lid and set to the side allowing it to cool completely before washing. Allow the pot to cool completely before soaking. Do not put the lid back on the pot until everything is completely dry. I know this sounds like a high-maintenance pot but it actually cleans up easily and really makes delicious rice.
PRESSURE-COOKED BROWN RICE WITH GRAINS
Preparation time: 50 to 60 minutes
2 cups of dry brown rice yields 5 to 6 servings
Ingredients
• 1 cups organic brown rice
• cup grain, such as sweet brown rice or barley
• 2½ to 2 cups water
• teaspoon sea salt or 1 square inch kombu
Preparation
• Place the rice and the soaking water in a pressure cooker.
• Add any additional grains and additional water.
• Add the sea salt or kombu, cover, and bring to full pressure on a medium flame.
• Place a flame deflector under the pressure cooker and reduce the flame to low.
• Cook under low pressure for 45 to 50 minutes.
• Turn off the flame and remove pot from the stove.
• Let sit, allowing the pressure to come down naturally.
• Remove the rice from the pressure cooker using a moistened wooden rice paddle.
• Place the rice in a bowl and cover with a light bamboo mat until ready to serve.
PRESSURE-COOKED BROWN RICE WITH BEANS
Preparation time: 55 to 60 minutes
2 cups of dry rice and beans yields 6 to 7 servings
Ingredients
• 1⅔ cups organic brown rice
• ⅓ cup beans
• 3 to 3¾ cups water
• 1 square inch kombu
Cookware
• pressure cooker
• rice paddle
Preparation
• Wash the rice by placing it in a bowl and covering with water. Use your hand to gently swish the grain around several times, then pour the water off. Repeat this process two more times, for a total of three rinses. Soak overnight.
• Azuki beans may be washed and soaked together with the rice. Use the soaking water.
• Lentils do not need to be soaked; sort and wash before cooking.
• All other beans soaked separately.
• Sort and wash the beans. Soak at least 6 to 8 hours.
• When you are ready to cook, discard the soaking water and add the beans to the rice along with additional water.
• Place the rice and the soaking water in a pressure cooker.
• Add the beans and additional water.
• Add a piece of rinsed kombu, cover, and bring to full pressure on a medium flame.
• Place a flame deflector under the pressure cooker and reduce the flame to low.
• Cook under low pressure for 50 minutes.
• Turn off the flame and remove pot from the stove.
• Let sit, allowing the pressure to come down naturally.
• Remove the rice from the pressure cooker using a moistened wooden rice paddle.
• Place the rice in a bowl and cover with a light bamboo mat until ready to serve.
Note: The amount of water you use will vary slightly according to the bean you are cooking. For example, lentils are not soaked so they require more water when cooking.
POT-BOILED BROWN RICE
I like to boil my rice in warmer weather, since boiling is a lighter style of cooking than pressure-cooking. I sometimes choose to cook a 50/50 combination of brown rice together with another grain to produce an even lighter energetic effect. Be sure to use a sturdy pot with a heavy lid when boiling brown rice so that moisture does not escape.
Preparation time: 65 to 70 minutes
Serves 4 to 5
Ingredients
• 1 cup brown rice
• 2 cups water
Preparation
• Place the soaked rice and soaking water in a pot.
• If you are adding any partially refined or cracked grain, add it at this time along with any additional water needed to keep the 1:2 grain-to-water ratio.
• Bring the water to a boil over a medium-high flame.
• When the water begins to boil add a small pinch of sea salt or kombu sea vegetable.
• Cover, place a flame deflector under the pot, and reduce the heat to the lowest setting.
• Simmer on low for 1 hour.
• Remove the rice using a moistened wooden paddle and place the rice in a serving bowl. Cover the rice with a bamboo mat until serving time.
Favorite Brown Rice and Grain Combinations
• Pearled barley
• Hato mugi barley
• Farro
• Cracked wheat
• Sweet brown rice
• Quinoa
• Rye
VEGETABLE FRIED RICE
Fried rice is a rich and satisfying dish that works best using leftover rice.
Preparation time: 10 to 15 minutes
Serves 4
Ingredients
• 1½ cups leftover rice
• cup carrot, diced
• ½ cup onion, diced
• cup scallion, diced into ¼-inch-thick pieces
• to teaspoon sea salt
• ¾ to 1 teaspoon shoyu
• Fresh ginger juice, to taste
• 1 tablespoon light sesame oil or olive oil
• ½ cup water
Preparation
• Pour the oil in a cast-iron wok or stainless steel skillet and gently heat over a low flame.
• Add the onion and begin sautéing. When the onions begin to glisten, add a tiny pinch of sea salt and continue to sauté.
• Add a little water to moisten the skillet, then add the carrots.
• Continue to sauté for 2 to 3 minutes for an al dente texture. For a softer texture, cover and simmer the vegetables for another 2 to 3 minutes.
• Add the scallions and combine with the other vegetables.
• Season lightly with 3 or 4 drops of the shoyu and gently fold the vegetable mixture over to blend the seasoning.
• Reduce the flame, add a little more water to the bottom of the pan, then add the rice.
• Place a cover on the pot and simmer for 1 to 2 minutes to allow the rice to soften.
• Lightly season with the remainder of the shoyu and blend well with the rice and vegetables. At the very end of cooking, add the fresh grated ginger juice or pepper.
• Place the rice in a serving bowl and cover with a bamboo mat.
Variations
• Use thin slices of snow peas or edamame in place of the scallion.
• Use only one vegetable, such as spring onions or scallions.
• Add sliced mushrooms for a rich, earthy taste.
• Black or red pepper may be used for additional seasoning.
FRIED RICE WITH FRESH HERBS AND VEGETABLES
This is a lighter, more refreshing version of my traditional vegetable fried rice.
Preparation time: 10 minutes
Serves 4
Ingredients
• 1½ cups cooked medium- or long-grain rice
• 1 cup red onion, sliced in -inch-thick half-moons
• ½ cup thinly sliced leeks
• 1 to 2 tablespoons light sesame or olive oil
• ¼ to cup chopped cilantro or fresh parsley, stems removed
• to ¼ teaspoon sea salt
• Dash umeboshi vinegar
• Fresh-squeezed lemon or lime juice
• Water
• Toasted sunflower seeds, optional garnish
Preparation
• Pour the oil in a cast-iron wok or stainless steel skillet and gently heat over a low flame.
• Add the onions to the skillet and sauté. If the pan becomes dry, add a small amount of water to the skillet to moisten the onions.
• When the onions are evenly coated with oil, add a pinch of salt and a splash of umeboshi vinegar.
• Add the leeks and continue to sauté the vegetables until they reach the desired texture. I prefer to keep them on the crunchier side for this dish.
• Add a little more water to moisten the pan and the leftover rice.
• Gently fold the vegetables into the rice using a wooden spatula.
• Lightly season the rice with a few drops of umeboshi vinegar.
• Turn off the flame and add the chopped fresh herbs and fresh-squeezed lime juice to taste.
• Use the spatula to gently blend all the ingredients.
• Place the rice in a serving bowl and cover with a bamboo mat until serving time.
MILLET WITH SWEET VEGETABLES
Millet is a whole grain that is helpful for upper-body problems. It is very balancing for the central organs and good for stabilizing the blood sugar.
Preparation time: 1 hour
Serves 4 to 5
Ingredients
• 1 cup millet
• ½ cup diced onions
• cup diced sweet vegetables, such as cabbage, carrots, or squash
• 3¼ to 4 cups water
• teaspoon sea salt
Preparation
• Place the millet in a bowl and check for any small pebbles or unwanted debris, then rinse until the water is clear and set aside.
• Place the onions on the bottom of the pot with just enough water to cover and bring to a boil. Add a tiny pinch of sea salt (just a few grains) and cook 5 minutes or until the water begins to evaporate.
• Layer any round vegetables (such as cabbage) you are using on top of the onions, followed by any root vegetables, then the millet.
• Add the remaining water and a tiny pinch of sea salt.
• Cover and bring to a boil on a medium flame.
• Place a flame deflector underneath the pot and simmer on low for 40 minutes.
• Remove the grain from the pot, place in a serving dish, and cover with a bamboo mat until serving.
Favorite Vegetable Combinations
• Onion, cabbage, carrots
• Onion, cauliflower
• Onion, leeks, parsnips
• Onion, sweet potatoes
• Onion, cabbage, parsnips
• Onion, leeks, carrots
BARLEY BEAN STEW
Preparation time: 1½ hours
Serves 4 to 6
Ingredients
• 1 cup pearled barley, washed
• 1 cup precooked white beans with cup of their cooking liquid. Organic canned beans work well too, as does fried tempeh.
• 1½ cups diced onions
• 1 cup diced root vegetables. Choose one or a combination of carrots and/or parsnips.
• 1 cup diced leeks or celery
• ½ to ¾ teaspoon sea salt
• 2¼ cups water
• 1 to 2 tablespoons olive oil or light sesame oil
• Place the onion in a pot with ¼ cup of water.
• Turn on the flame and begin to cook the onions. When the onions begin to glisten, add a small pinch of sea salt (about teaspoon).
• Allow the onions to cook on their own for 3 to 5 minutes.
• Layer the leeks and celery on top of the onions, followed by the root vegetables and pearled barley.
• Add additional water and bring to a boil.
• Add another teaspoon sea salt, cover, and place a flame deflector under the pot.
• Lower the flame and simmer on low for 30 minutes.
• Add the white beans and the remaining salt. Gently fold the beans into the stew to blend the ingredients and the seasoning. Cook for another 20 minutes.
• For a richer flavor, sauté ½ cup diced onions and/or leeks together with the white beans, then mix to combine with the barley and vegetables.
MUSHROOM BARLEY BEAN STEW
Preparation time: 1½ hours
Serves 4 to 6
Ingredients
• 1 cup pearled barley, washed
• ¼ cup rolled or steel-cut oats, optional
• 1½ cups diced onions
• 1 cup diced leeks
• ½ cup diced carrots or rutabagas
• 1 cup precooked white beans with their cooking liquid; canned beans may also be used
• 3 medium-sized dried shiitake mushrooms, soaked in ½ cup water then diced
• cup dried maitake mushrooms, soaked in ½ cup water, then strained. Keep the soaking water to use in cooking.
• ½ cup cleaned and sliced cremini mushrooms
• ½ cup fresh shiitake mushrooms, sliced
• ½ cup maitake (hen of the woods) and/or chanterelle mushrooms
• ½ to ¾ cup chopped parsley
• 1½ to 1¾ teaspoons sea salt
• 4 cups water
• 4 tablespoons olive oil
• ¼ teaspoon toasted sesame oil
• 2 teaspoons white wine
Preparation
• Gently heat a small amount of olive oil (2 tablespoons), add the onions and begin to sauté.
• Add a splash of water and a pinch of sea salt (about teaspoon).
• Add the dried shiitake, dried maitake, and the soaking water.
• Add the leeks, followed by the root vegetables.
• Layer the oats then the barley on top of the vegetables.
• Add 3 cups of water and ¼ teaspoon of sea salt.
• Place a lid on the pot leaving a small crack and bring to a boil.
• Place a flame deflector under the pot, lower the flame and simmer on low for 30 minutes.
• While the barley and vegetables are cooking prepare the mushrooms.
• Using a cast-iron pan, gently heat ¼ teaspoon toasted sesame oil and 2 tablespoons olive oil.
• Add the mushrooms in order of thickness, adding the more delicate ones last and sauté.
• Add ½ cup water, a splash of white wine, and ¼ teaspoon sea salt.
• Continue sautéing for another 3 to 5 minutes.
• Add the sautéed mushrooms, the white beans, and additional salt to the stew.
• Fold to blend the ingredients and the seasoning.
• If you like a creamier consistency add ½ to 1 cup of water.
• Cover and cook for another 15 to 20 minutes.
• Remove the lid and add most of the parsley, then fold to blend the herbs.
• Place in a serving bowl and garnish with the remaining parsley.
KASHA
This is a traditional Ukrainian style recipe using a two-part cooking method that takes only one half hour to prepare. You can serve the kasha as a grain dish or add it to bow tie pasta for a delicious “kasha and bow tie” dish.
Preparation time: 30 minutes
Serves 4
Ingredients
• 1 cup roasted kasha
• 2 cups water
• 1 pinch sea salt ( to teaspoon)
• 1 cup diced onion
• ½ cup water
• ½ to 1 teaspoon olive oil
• teaspoon sea salt
Preparation
• Place the roasted kasha in a pot.
• In a separate pot bring 2 cups of water to a boil. Add a small pinch of salt to the water and pour the boiling water over the kasha.
• Cover the pot, reduce the flame, and place a flame deflector under the pot.
• Simmer on low heat for 20 minutes.
• While the kasha is cooking prepare the sautéed onions.
• Add a small amount of water to a skillet and the diced onions. Begin to sauté the onions. When the onions begin to change color add teaspoon of salt and continue to sauté until the onions are translucent.
• Add additional water as needed. When the onions are soft allow any water to reduce and add ½ to 1 teaspoon of olive oil and another teaspoon of salt. Use your wooden utensil to blend the salt, oil, and onions together and sauté for another 3 to 5 minutes.
• When the kasha is cooked place it in a serving dish. Add the sautéed onions and use a wooden spatula to mix the onions together with the kasha.
FARRO WITH DRIED PORCINI AND GREEN PEAS
Preparation time: 1 hour
Serves 6
Ingredients
• 2 cups farro
• 1½ tablespoons olive oil
• 1 to 2 cloves of garlic, peeled and cut in half lengthwise, optional
• White wine, a splash to 1 tablespoon, optional
• 1 cup chopped onions
• 1½ cups dried porcini mushrooms, soaked and strained to remove debris. Retain the soaking water to use in cooking. Any larger mushrooms may be cut.
• 1 cup green peas, fresh or frozen. If you use fresh peas allow them to cook into the stew for 10 minutes.
• 4½ cups water
• 1 to 1½ teaspoons sea salt
• ½ cup chopped parsley
• Cracked black pepper to taste, optional
Preparation
• Heat the olive oil in a pot over low heat.
• Add onions and begin to sauté add the garlic, a pinch of sea salt and sauté for a minute.
• Add the farro and begin sautéing to evenly coat the grain with the oil and blend with the onions.
• Add white wine and gently fold.
• Add the porcini and the strained soaking liquid.
• Add the water and sea salt.
• Cover leaving a small crack in the lid, turn up the flame, and bring to a boil.
• Cover completely, place a flame deflector under the pot, lower the flame, and simmer for 35 minutes. If using fresh peas, add at this time and cook for another 10 minutes.
• If you like a more creamy texture add ¼ cup of water in the last 5 minutes and cook for an additional 5 minutes.
• Add finely chopped parsley and fold into the stew.
• Add a little finishing splash of olive oil if you like and a little crack of pepper.
FARRO WITH WHITE BEANS AND KALE
Preparation time: 1 hour
Serves 2 to 4
Ingredients
• 1 cup farro
• 2 cups water
• 1 cup diced onions
• 1 cup precooked white beans
• ½ cup finely chopped kale
• ¼ cup extra virgin olive oil
• ¾ to 1 teaspoon sea salt
• sliced or whole garlic cloves, optional
• black or red pepper flakes, optional
Preparation
• Place farro and water in a pot and bring to a boil.
• Add a small pinch of sea salt.
• Cover, place a flame deflector under the pot, and simmer on low heat for 35 to 40 minutes.
• Pour enough olive oil into a separate pan to coat the bottom. Turn on the flame and begin to heat the oil.
• Add the onions and begin to sauté.
• Add a few tablespoons water, teaspoon sea salt, and continue to sauté. Add the garlic and/or red pepper flakes if you are using them.
• Add the white beans and a little of the bean juice.
• Add additional sea salt and continue to simmer over a medium-low flame for 10 minutes.
• Add the chopped kale, fold to blend all the ingredients together. Simmer for another 7 to 10 minutes.
• Use a wooden utensil and add the farro to the vegetables and beans. Gently fold to blend the ingredients.
• For additional richness and flavor, drizzle a little olive oil over the grain and add another small pinch of sea salt, about teaspoon. Add black pepper if using.
• Fold to blend all the ingredients.
• Place the farro in a serving bowl and cover with a bamboo mat until ready to serve.
PORCINI FARRO RISOTTO
Preparation time: 50 minutes
Serves 4 to 6
Ingredients
• 2 cups pearled farro
• 2 to 2½ tablespoons olive oil
• 1 to 2 cloves of garlic, peeled and cut in half lengthwise
• White wine, approximately cup
• 1 cup chopped shallots
• 1½ cups dried porcini mushrooms, soaked in 1 cup water and strained to remove debris. Retain the soaking water to use in cooking.
• 4½ cups water
• ¾ to 1 teaspoon sea salt
• Cracked black pepper to taste, optional
Preparation
• Heat the olive oil in a pot over low heat.
• Add shallots and begin to sauté. Add the garlic, and a pinch of sea salt, and sauté for a minute.
• Add the farro and begin sautéing to evenly coat the grain with the oil and blend with the shallots.
• Add white wine and gently fold.
• Add the porcini and the strained soaking liquid.
• Add the water and sea salt.
• Cover leaving a small crack in the lid, turn up the flame, and bring to a boil.
• Cover completely, place a flame deflector under the pot, lower the flame, and simmer for 40 minutes. Remove the lid and check the consistency. If you like a more creamy texture add ¼ cup of water and cook for another 5 to 7 minutes.
• Add a little finishing splash of olive oil if you like and a crack of pepper.
GRILLED SWEET CORN
Preparation time: 20 to 25 minutes
Serves 6
Ingredients
• 6 cobs organic non-GMO sweet corn
• 3 to 4 tablespoons organic brown rice syrup
• ½ teaspoon umeboshi paste
• 3 tablespoons extra virgin olive oil
• teaspoon sea salt
• ½ teaspoon umeboshi vinegar
Preparation
• Pour the brown rice syrup in prep bowl.
• Add the umeboshi paste and mix together using a small whisk or wooden utensil.
• Add the olive oil and continue to mix.
• Add the sea salt and the umeboshi vinegar.
• Mix all ingredients thoroughly.
• Brush the sauce on raw or partially cooked corn. Make sure to coat it evenly.
• Place the corn directly on the grill and cook to the desired texture. As the corn cooks, you can add extra sauce.
• You can also make this dish using your oven with a setting of 350 degrees.
The “sauce” will stay fresh in the refrigerator in a sealed glass jar. If the ingredients begin to separate just stir well before the next use.
POLENTA
Preparation time: 50 minutes to 1 hour
Serves 4
Ingredients
• 1 cup corn grits or polenta
• 5 cups water
• ¼ to ½ teaspoon sea salt
• 1 to 1½ tablespoons extra virgin olive oil, optional
Preparation
• Pour 4 cups water in a pot and begin to heat over a medium-high flame.
• Just before the water comes to a full boil, add the sea salt and begin to sift the cornmeal into the pot. This was traditionally done by using one hand as a funnel, while constantly stirring with the other hand. Stirring is very important to prevent clumping!
• Gradually add the remaining water, a little at a time.
• Continue this method until all the grain is used.
• Add the olive oil, if using, and continue stirring to blend the oil with the grain.
• Continue stirring until the polenta is thick and creamy.
• Lower the flame and place a flame deflector under the pot, cover and simmer on the lowest setting for 30 minutes.
• Serve immediately, or pour the hot polenta into a flat Pyrex pan. As the polenta cools, it will firm up and set. You can serve firm polenta at room temperature, or you can steam, pan-fry, or grill it.
PERUVIAN QUINOA WITH BLACK BEANS AND AVOCADO
Preparation time: 45 minutes to 1 hour
Serves 4
Ingredients
• 1 cup white quinoa, or a mixture of white and red quinoa
• 1¾ cups water
• teaspoon sea salt for cooking the quinoa
• 1 cup diced red onion
• 2½ to 3 tablespoons olive oil
• 1½ cups precooked black or red beans
• ½ to ¾ teaspoon sea salt
• 2¼ teaspoons umeboshi vinegar
• to ½ cup chopped cilantro
• 1 avocado, diced
• Fresh-squeezed lime juice, to taste
• Red chili or jalapeño pepper, seeds removed and finely sliced, optional
Preparation
• Place the quinoa and 1¾ cups water in a pot and bring to a boil.
• Add a small pinch of sea salt, cover, and place a flame deflector under the pot.
• Lower the flame and simmer on low for 15 minutes.
• Remove the quinoa from the pot, place in a bowl, and set aside.
• Heat the olive oil in a separate pan.
• Add the red onions and begin to sauté.
• When the onions begin to glisten, add a small pinch of sea salt, ¼ cup water, and continue to sauté.
• Add the black beans and a small amount of bean cooking liquid, to keep the mixture moist.
• Add the remaining sea salt and fold to blend the seasoning.
• Lower the flame and let simmer 6 to 7 minutes.
• Turn off the flame, then add the cooked quinoa.
• Drizzle 1 tablespoon olive oil over the grain.
• Add half the chopped cilantro, the avocado, and a little fresh-squeezed lime juice.
• Gently fold to mix all the ingredients together.
• Place in a serving dish and garnish with a little freshly made guacamole if desired.
BULGUR WHEAT SALAD
Preparation time: 45 minutes
Serves 2 to 4
Ingredients
• ½ cup bulgur wheat or quinoa for a gluten-free version
• 1 cup water
• Pinch sea salt
• ½ cup diced red onion (raw or lightly blanched)
• ½ cup chopped cucumber
• ½ to cup finely chopped parsley
• 2 to 2½ tablespoons olive oil
• ¼ to ½ teaspoon sea salt
• ¼ to ½ teaspoon umeboshi vinegar
• 1½ to 2 tablespoons fresh-squeezed lemon juice
• cup chopped tomatoes, optional
Preparation
• Place the onion and cucumber in a bowl.
• Add a small pinch of sea salt and use your hands to gently mix the salt with the vegetables.
• Put a small plate over the vegetables to lightly press them. Set vegetables aside while you cook the bulgur.
• Place bulgur and water in a pan, turn on the flame, and bring to a boil.
• Add ¼ teaspoon sea salt. Cover, reduce heat to low, place a flame deflector under the pot, and cook for 20 minutes.
• Immediately remove the bulgur from the pot and place in a serving dish. Use a wooden utensil moistened with olive oil to gently fluff the grain and get rid of any clumps.
• Remove the plate from the diced vegetables, and pour off any liquid.
• Add the parsley to the vegetables, then the olive oil and umeboshi vinegar, and combine.
• Add the vegetables to the warm bulgur, together with a squeeze of fresh lemon.
• Gently mix with a wooden utensil to thoroughly blend all the ingredients.
BULGUR WHEAT WITH SAUTÉED RED ONION AND PEAS
Preparation time: 25 minutes
Serves 4
Ingredients
• 1 cup medium-grind bulgur wheat or quinoa for a gluten-free version
• 2¼ cups water
• ¾ cup diced red onion
• 1 cup green peas, fresh or frozen
• ½ to ¾ cup finely chopped parsley or fresh mint
• 2 to 2½ tablespoons olive oil
• ½ to ¾ teaspoon sea salt
• ¼ to ½ teaspoon umeboshi vinegar
Preparation
• Place 1 cup bulgur and 2 cups water in a pot, turn on the flame and bring to a boil.
• Add ¼ teaspoon sea salt. Cover and reduce heat to low setting.
• Place a flame deflector under the pot, and cook for 15 minutes.
• Turn off the flame, remove from the stove, and let sit covered for 5 minutes.
• While the bulgur is cooking prepare the vegetables.
• Gently heat 1½ tablespoons of olive oil in a skillet.
• Add the red onion, add teaspoon of sea salt, and begin to sauté.
• Add a dash of umeboshi vinegar and continue sautéing.
• Add the green peas. If fresh, cover the pot and give them about 3 to 10 minutes to soften.
• Add ½ tablespoon olive oil and additional salt.
• Add ¼ cup water and continue sautéing for 2 minutes.
• When the bulgur is cooked add to the cooked onions and peas and use a wooden utensil coated with olive to toss.
• Add the chopped herbs and gently fold to blend with the grain.
• Serve warm or at room temperature.
FINE BULGUR
Fine bulgur is a lighter option to the medium grind. It works great for bulgur salads served chilled or at room temperature.
Preparation time: 30 minutes
Serves 4
Ingredients
• 1 cup fine bulgur
• 1½ cups water
• teaspoon sea salt
Preparation
• Place the bulgur in a bowl.
• Bring salted water to a boil.
• Pour boiling water over the bulgur, cover, and let stand for 30 minutes.
• Remove the cover and fluff with a fork or wooden utensil.
COUSCOUS VEGETABLE SALAD WITH RED ONION, CARROT, AND PEAS
Preparation time: 45 minutes
Serves 2 to 4
Ingredients
• 1 cup couscous
• 2 cups water
• cup carrots, diced
• cup green peas
• ½ cup red onion, diced
• cup finely chopped parsley
• 1½ tablespoons extra virgin olive oil
• ¼ teaspoon toasted sesame oil
• teaspoon sea salt
• 1½ to 2 teaspoons shoyu
• 2 to 2½ teaspoons umeboshi vinegar
• black pepper (optional)
Preparation
• Place the water and sea salt in a pot and bring to a boil.
• Place couscous in a bowl.
• Pour the boiling water over the couscous.
• Cover the bowl and let sit for 5 minutes, or 8 minutes when using whole-wheat couscous.
• Rub a little olive oil on your hands or use an oiled wooden spatula to break up any lumps and fluff the couscous.
• Cover couscous with a mat and set aside while you cook the vegetables.
• Gently heat a few drops of oil in a skillet, then add the onion and sauté.
• When the onion begins to glisten, add a pinch of salt and a little water.
• Add the carrots and continue to sauté. Cover and simmer for 2 to 3 minutes.
• Season the vegetables with shoyu.
• Add the green peas, turn off the flame, and gently fold to mix all of the vegetables.
• Add the couscous, a drizzle of olive oil, and the chopped parsley.
• Gently fold to mix all ingredients.
• Add the umeboshi vinegar and a little black pepper if using, and fold to blend the seasonings.
• Place in a bowl and cover with a mat until you are ready to serve.
Variations
• Substitute cooked chickpeas for the green peas.
• Add seitan or fried tempeh for a heartier dish.
TRADITIONAL HAND ROLLED COUSCOUS WITH SAFFRON AND PEAS
Preparation time: 20 minutes
Serves 4
Ingredients
• 1½ cups of hand rolled couscous
• ½ to 1 packet saffron, freshly ground
• 2¼ cups water
• ¼ cup extra virgin olive oil
• Fresh English peas or hulled green peas removed from their pods and blanched
• 1 small pinch sea salt (approximately teaspoon)
• Fresh chopped mint or basil, to ½cup
• Black pepper to taste
Preparation
• Pour the water in a pot.
• Gently begin to heat then add the saffron just before the water begins to boil.
• Add the couscous to the boiling water.
• Cover and allow the water to return to a boil.
• Turn off the flame and let sit for 7 to 10 minutes.
• Remove the cover and place in a bowl.
• Drizzle oil over the couscous and lightly season with a pinch of sea salt.
• If you are using fresh minced herbs add them at this time.
• Add the cooked peas and additional olive oil if you like.
• Gently fold to blend the seasonings.
• Add a little fresh cracked pepper if you like.
• Place in a serving dish and serve warm or at room temperature.
SAFFRON RISOTTO
Preparation time: 1 hour
Serves 4
Ingredients
• 2 cups risotto rice
• 1½ tablespoons olive oil
• 1 to 2 cloves of garlic, peeled and cut in half lengthwise
• A splash of white wine, approximately cup
• 1 cup diced onions
• 1 cup diced carrots
• 2 quarts vegetable stock
• ¾ to 1 teaspoon sea salt
• A few strands of saffron ( to ¼ teaspoon)
• Cracked black pepper to taste, optional
Variations
• Use chopped asparagus or green beans in place of the peas.
• Add additional summer vegetables, such as yellow squash or zucchini.
Preparation
• Heat the olive oil in a pot over low heat.
• Add onions and begin to sauté until the onions begin to glisten, then add the garlic and a pinch of sea salt. Continue to sauté.
• Add the rice and sauté until the rice is evenly coated with the oil-and-onions mixture.
• Add white wine to just cover the rice. When the wine is absorbed, add ¼ cup stock. Gently stir after adding the stock to prevent the rice from sticking. Once the rice has absorbed the stock, add the saffron and carrots and additional sea salt at this time. Gently fold all ingredients together.
• Continue adding the stock in small increments, about ¼ to ½ cup at a time, and folding until you are close to reaching the texture you desire. This takes approximately 25 to 35 minutes.
• Add the peas near the end of cooking and mix throughout the risotto.
• Add black pepper and a drizzle of olive oil to finish off the dish.
Preparation time: 1 hour
Serves 4
Ingredients
• 2 cups risotto rice (Carnaroli or Vialone Nano risotto rice)
• 1½ tablespoons olive oil
• 1 to 2 cloves of garlic, peeled and cut in half lengthwise (optional)
• White wine, approximately cup
• ½ cup diced onions or shallots
• 2 quarts mushroom stock made with dried porcini and dried shiitake
• 3 to 5 dried shiitake
• ½ cup dried porcini; soaked and strained to remove debris. Retain the soaking water to use in cooking.
• 2 cups combination of sliced fresh shiitake, chanterelles, and royal trumpets mushrooms.
• 1 to 1½ teaspoon sea salt
• 1 packet saffron (⅛ to ¼ teaspoon)
• Cracked black pepper to taste, optional
Stock Preparation
• Fill a stock pot with 9 cups of water.
• Soak the dried shiitake directly in the water.
• Soak the dried porcini an a separate bowl with 1 cup of water.
• Allow the porcini to soak for 20 to 30 minutes, while you are preparing your other ingredients.
• Turn on the flame and begin to heat the stock.
• Add ½ teaspoon of sea salt
• Strain the liquid off of the porcini and add it to the stock pot with a genrous pinch of sea salt.
• Chop the porcini to use in the risotto.
• Gently heat the olive oil in a pot.
• Add the onions and begin to sauté.
• Add the garlic, a small pinch of sea salt.
• Add the rice and sauté until the rice is evenly coated with the oil-and-onion mixture.
• Add white wine to just cover the rice.
• When the wine is absorbed, add ¼ cup stock and the saffron.
• Gently stir after adding the stock to prevent the rice from sticking.
• When the rice has absorbed the stock, add the chopped mushrooms and remaining salt and fold to blend all ingredients and seasoning.
• Continue adding stock in small increments, about ¼ to ½ cup at a time and folding until you are close to reaching the texture you desire. This takes approximately 25 to 35 minutes.
• Add black pepper and a drizzle of olive oil to finish the dish.
Noodle Cooking Tips
Preparation time: 2 to 10 minutes
Serves 3
Ingredients
• 1 package of noodles such as udon, soba, or somen
Preparation
• Bring 1 to 2 quarts of water to a boil. When the water is boiling add the noodles.
• Cook the noodles until they are tender.
• Drain the noodles in a colander while running cold water over the noodles.
• Place the noodles back in the pot, fill the pot with cold water, and drain again.
• Repeat this process 3 times.
• Asian-style noodles are made with salt so they do not require salt when cooking but do require draining and rinsing several times.
• Rinsing the noodles in the pot helps eliminate excess salt.
UDON NOODLES WITH SAUTÉED VEGETABLES
Preparation time: 30 minutes
Serves 3 to 4
Ingredients
• 1½ cups water
• ½ teaspoon toasted sesame oil
• 1 tablespoon light sesame oil or 2 tablespoons olive oil
• 1 pack precooked udon noodles
• 1½ cup onions, sliced into ¼-inch half-moons
• ½ cup carrots, cut into thin matchsticks
• 3 to 4 stalks of bok choy, cut on the angle, stems removed from the leaves
• ¾ teaspoon sea salt
• ¼ to ½ teaspoon shoyu
• Fresh grated ginger juice and/or shichimi, optional
Preparation
• Gently heat the oil in a deep pan or wok.
• Add the onions and begin to sauté.
• Add a little water and ¼ teaspoon sea salt and continue to sauté.
• Add the carrots and additional water and the rest of the salt. Cover and simmer for 3 to 5 minutes.
• Add the bok choy bottoms and sauté for a minute, then add the bok choy leaves.
• Add the udon and the shoyu.
• Add the spice, if using.
• Gently fold to blend all the ingredients and seasonings together.
Soba or buckwheat noodles are great for physical activity and endurance. Because of its strengthening qualities it is considered to be “good luck” in Japan and is often served on New Years as the first food of the year.
Preparation time: 20 minutes
Serves 2 to 3
Ingredients
• 1 package precooked soba noodles
• ½ to 1 teaspoon toasted sesame oil
• ½ to ¾ cups water
• ½ to 1 teaspoon shoyu
• ¼ teaspoon mirin
• A dash shichimi
• ½ teaspoon green nori flakes
• 1 scallion finely sliced
HOT AND SPICY HERBED NOODLE BROTH
Ingredients
• 1 pack of precooked udon or somen noodles
• 1 medium to large dried shiitake mushroom
• 2- to 3-inch piece kombu
• 6 cups water
• ¾ teaspoon sea salt
• ½ cup onions, cut into thin half-moons
• ¼ cup of mung bean sprouts or cabbage
• 5 drops shoyu, about ⅛ teaspoon
• 2 to 3 drops umeboshi vinegar
• 3 to 4 drops spicy sesame oil
• Cilantro or pea shoots to garnish each bowl
• Shichimi, optional
• When serving, add a little fresh lemon to each bowl.
Broth Preparation
• Place the water in a pot together with the kombu and dried shiitake.
• Bring the water to a boil, then lower the flame to a rolling boil and continue cooking for 2 to 3 minutes.
• Remove the kombu and shiitake.
• Add a small pinch of salt and the onions.
• Slice the dried shiitake and return it to the pot.
• Add 2 to 3 drops of spicy sesame oil.
• Add the mung bean sprouts and oyster mushrooms.
• Add the remaining ¼ teaspoon sea salt, reduce the flame, and simmer for another 5 minutes.
• Add the shoyu and simmer another 4 to 5 minutes.
• Add the umeboshi vinegar.
• Add the garnish.
• Place noodles in individual serving bowls and ladle hot broth over the noodles.
• Add a squeeze of fresh lemon.
• Garnish each bowl with fresh pea shoots or additional cilantro; add shichimi for a mildly spicy taste, if desired.
Pasta Cooking Tips
Preparation time: Dry pasta 8 to 15 minutes; fresh pasta 2 to 3 minutes
Serves 4
Ingredients
• 1 lb. package of pasta
• 100 percent durum semolina or a gluten-free option
• 6 quarts water
• 1 to 1½ tablespoons sea salt
Cookware
• Deep stock pot or pasta pot
Preparation
• Bring water to a rolling boil.
• Add a generous amount of salt.
• Add the pasta to the boiling water.
• Stir frequently in the first few minutes to prevent sticking.
• Stir intermittently throughout the cooking.
• Follow the suggested cooking time on the package, checking the texture.
• For best results, cook pasta al dente, since it will continue to cook with the sauce.
• Use a colander to strain the pasta. Do not rinse.
• Save the cooking water to use in the sauce. The starch in the water thickens the sauce and helps the sauce adhere to the pasta.
• If you are cooking a small amount use a large wire vegetable skimmer (aka spider) to pull the pasta from the pot then add it directly to the sauce.
• The cooking time will depend on what type of pasta you use. If you are mixing the pasta directly with a sauce, undercook the pasta slightly to prevent overcooking.
PASTA SAUCES
Note: Heat the water for the pasta so it is ready to go while you make the sauce. The cooking time will depend on what type of pasta you use. Try to time it so that the pasta will be done at the same time that you finish the sauce. If you are mixing the pasta directly in with the sauce, undercook the pasta slightly, as it will continue to cook when it is mixed with the sauce.
ONIONS, KALE, AND SUN-DRIED TOMATO SAUCE
Preparation time: 30 to 40 minutes
Sauce makes approximately 4 servings; ½ package of pasta serves 2
Ingredients
• 2 cups diced onions
• ½ cup sun-dried tomatoes, reconstituted in 1 cup of water
• 3 to 5 leaves kale, chopped. Use more kale if desired.
• 1 to 2 cloves garlic
• A dash of white wine, approximately 2 ounces
• 3 to 4 tablespoons extra virgin olive oil
• 1 to 1½ teaspoons sea salt
• 1½ to 2 cups water
• Black pepper or red chili pepper to taste
• Toasted sourdough bread crumbs
Preparation
• Heat 3 tablespoons of olive oil in a saucepan.
• Add the onions and begin to sauté. Add a little bit of water to prevent the oil from getting too hot. Add teaspoon sea salt and continue to sauté.
• Add the garlic and a splash of white wine and continue to sauté.
• Add the sun-dried tomatoes, including their soaking liquid.
• Add the kale, additional water, and more salt. Cover the pot, lower the flame, and allow to simmer for few minutes.
• Add a little black pepper and a drizzle of olive oil.
• Cook pasta al dente and toss the pasta with the vegetables and sauce.
• Add a little fried bread crumbs to each individual dish.
Variations
• Add black olives to the sauce.
CAULIFLOWER AND BABY ARUGULA SAUCE
Preparation time: 30 to 40 minutes
Sauce makes approximately 4 servings; ½ package of pasta serves 2
Ingredients
• 2 cups diced onions
• ½ head of cauliflower, cut into bite-size florets, approximately 2½ to 3 cups
• ½ to 1 cup finely grated carrots
• 2 to 3 tablespoons extra virgin olive oil
• 3 to 4 cups water
• 1½ to 2 teaspoons sea salt
• Black pepper and or red pepper
• 1 to 2 cloves of garlic, optional
Preparation
• Gently heat a small amount of olive oil in a pan.
• Add the onions and begin to sauté.
• Add a small amount of water, garlic, and a nice pinch of sea salt.
• Add the cauliflower florets, cover, and simmer for 5 to 8 minutes.
• Add some of the pasta cooking liquid and a little more salt.
• Add the grated carrots.
• Add the baby arugula.
• Add additional olive oil and a little pepper.
• Add a little fresh-squeezed lemon.
• Serve hot over pasta.
BROCCOLI AND WHITE BEANS
Preparation time: 30 to 40 minutes
Sauce makes approximately 4 to 6 servings
1 package of pasta serves 4
Ingredients
• 1½ cups diced onions
• 1 bunch of broccoli, florets separated and stems peeled
• ½ to 1 cup cooked cannellini beans
• 1 cup cherry tomatoes, cut in half, optional
• 1 to 2 cloves garlic, thinly sliced or left whole
• 5 to 6 tablespoons extra virgin olive oil
• 3 to 4 cups of liquid; use a combination of fresh water and the liquid from the cooked pasta
• 2 to 3 teaspoons sea salt
• White wine
• Red and/or black pepper, optional
Preparation
• Gently heat the olive oil in a pan.
• Add the onions and begin to sauté.
• Add a small amount of white wine and garlic. Continue to sauté.
• Add a little bit of water and the broccoli stems, cover, and simmer for 1 minute.
• Add the white beans and sea salt. Cover and simmer on low heat for another 3 minutes.
• Add the broccoli florets and additional water from the pasta cooking liquid. If you like a brothier sauce, add more liquid. Add a little more salt, cover, and simmer for 2 to 3 minutes.
• Add the cherry tomatoes, a drizzle of olive oil, additional salt if needed, and a crack of black pepper.
• Simmer uncovered for a few minutes so that the salt blends in with the other ingredients.
• Serve over pasta or add pasta directly to the sauce.
KASHA VARNISHKES
Preparation time: 30 minutes
Serves 2 to 4
Ingredients
• ½ package of farfalle pasta
• Precooked kasha
• 2½ cups carrots cut into thin matchsticks
• 5 tablespoons olive oil
• ¼ teaspoon sea salt
• ½ bunch finely chopped parsley
• ½ cup pasta cooking liquid
Cookware
• Stainless steel skillet
• Stock pot to cook pasta
Preparation
• Heat the olive oil in a skillet, add the carrots, and begin to sauté.
• Add a small pinch of sea salt ( teaspoon) and continue to sauté.
• Add half of the reserved pasta liquid and continue to sauté the carrots until they are tender.
• Add the rest of the cooking liquid and the remaining sea salt.
• Add the cooked pasta, the kasha, and parsley and use a wooden spatula to blend all the ingredients.
• Place in a serving dish and enjoy.
PESTO
Preparation time: 15 to 20 minutes
Serves 8
Ingredients
• cup high-quality extra virgin olive oil
• 2 teaspoons fresh lemon juice
• ½ cup lightly toasted pine nuts
• 2 cups packed fresh basil leaves
• 2 to 3 cloves garlic
• ¼ to ½ teaspoon sea salt
• ½ cup pitted Castelvetrano olives
• cup juice from the olives
Preparation
• Gently toast the pine nuts over a low flame.
• Turn constantly to keep them from burning.
• Place in a bowl and allow to cool for 5 minutes.
• Add the olive oil and lemon juice to the food processor.
• Add the pine nuts and blend for 2 minutes using a pulse setting.
• Add the garlic and seasoning and pulse for a minute.
• Add the fresh basil, pulse for 2 minutes, then blend until the leaves are chopped.
• Add the olives and olive juice, pulse for 2 minutes then blend to a smooth consistency. For a creamy texture, add a little of the pasta cooking liquid before blending.
• Add pesto to cooked pasta.
ROMANESCO FRESH TOMATO
Preparation time: 30 to 40 minutes
Serves 4 to 6
Ingredients
• 1 package Italian-style pasta
• 1 cup diced onions
• 4 cups romanesco florets
• 1 cup heirloom tomato, peeled and diced; I like to use the yellow or orange tomatoes.
• ½ cup oil-packed sun-dried tomatoes, diced
• 2 to 3 cloves garlic, thinly sliced or left whole
• 5 to 6 tablespoons extra virgin olive oil
• 3 to 4 cups of liquid; use a combination of fresh water and the liquid from the cooked pasta
• 2 to 3 teaspoons sea salt
• A splash of white wine; about 1 to 2 tablespoons
• Red and/or black pepper, optional
• Micro basil, optional
Preparation
• Gently heat the olive oil in a pan.
• Add the onions and begin to sauté.
• As the color of the onions changes add a pinch of sea salt and fold to blend.
• Add a small amount of white wine and garlic. Continue to sauté.
• Add the diced tomatoes and 1 to 2 ladles of pasta cooking liquid. Simmer 2 to 3 minutes.
• Add the romanesco, additional liquid, and a pinch of sea salt.
• Cover and simmer for 3 to 4 minutes.
• Add the sun-dried tomatoes, a drizzle of olive oil, and 1/2 to 1 cup pasta liquid.
• Simmer uncovered for 3 more minutes so that the salt blends in with the other ingredients.
• Add pasta directly to the sauce. Drizzle olive oil over the pasta and add another pinch of salt.
• Gently toss the pasta with the sauce and serve immediately.
SPICY CAULIFLOWER SAUCE
Preparation time: 30 minutes
Begin preparing the pasta water while you are preparing the sauce.
Ingredients
• 1 package of pasta
• 1 head cauliflower separated into medium-sized florets
• 2½ cups onions, diced
• 2 to 3 cloves of garlic, peeled and sliced thin or left whole
• ½ to ¾ cup grated carrots
• 2 cups of whole peeled tomatoes
• Hot pepper flakes, a dash of harissa (¼ teaspoon), or both
• ¼ cup extra virgin olive oil
• ¼ to cup oil-cured Moroccan olives, diced
• 2 tablespoons capers
• 1 tablespoon barley miso
• 3 to 4 cups of liquid; use a combination of fresh water and the liquid from the cooked pasta
• Salt and pepper to taste
• 1½ to 2 teaspoons sea salt
Preparation
• Gently heat olive oil in a pan, add the onions, and begin to sauté.
• Add a little water and the garlic and continue to sauté.
• Add salt, pepper flakes, and harissa.
• Add a small ladle of pasta cooking liquid.
• Add the grated carrots.
• Add the tomatoes and liquid.
• Add the miso and a little more olive oil, cover, and let simmer for 8 minutes.
• Add the cauliflower florets and cover, let simmer for 4 to 5 minutes.
• Remove the lid and add a little more pasta cooking water.
• Add additional olive oil if needed.
• Add the black olives and capers and cook for 2 minutes.
• Add the pasta, a drizzle of olive oil, and additional salt to taste.
• Toss the pasta with the sauce and serve immediately.
ZUCCHINI, ONION, AND CARROT SAUCE
Preparation time: 30 to 40 minutes
Serves 4
Ingredients
• 1 package Italian-style pasta
• 1½ cups onions sliced into -inch half-moons
• 3 cups zucchini cut into half rounds
• 1½ cups carrots cut into fine matchsticks
• 1 to 2 cloves garlic, thinly sliced or left whole
• 5 to 6 tablespoons extra virgin olive oil
• 3 to 4 cups of liquid; use a combination of fresh water and the liquid from the cooked pasta
• 2 to 3 teaspoons sea salt
• Red and/or black pepper, optional
Preparation
• Gently heat the olive oil in a pan.
• Add the onions and begin to sauté.
• Add the garlic, ½ cup water, and a pinch of sea salt. Continue to sauté.
• Add a cup of the pasta cooking liquid and the zucchini. Cover and simmer for 1 to 2 minutes.
• Add the carrots, another 1 to ½ cup of liquid and sea salt.
• Cover and simmer on low heat for another 3 minutes.
• Add additional olive oil, additional pasta cooking liquid, salt, then fold.
• Simmer uncovered for a few minutes so that the salt blends in with the other ingredients.
• Add pasta directly to the sauce and fold to mix the ingredients. Serve immediately.
Soups are an important part of a healthful diet. Both strengthening and balancing, aim to have one serving of vegetable soup per day. There are two main categories of soup: savory and sweet. Both savory soups and sweet soups are delicious and healthful, although the health benefits are different for each.
Savory soups activate the digestive system and build healthy intestinal flora, helping clean out our intestines. Savory soups are seasoned with miso, sea salt, or a combination of salt and shoyu. Miso soup is the most commonly consumed savory soup in the macrobiotic diet. In addition to its delicious taste, miso is also a wonderful probiotic. Miso soup can be enjoyed 5 to 7 times per week.
Sweet soups are mildly sweet, and are often creamy in texture. The sweetness and consistency are derived by using a combination of cooked sweet vegetables. Sweet vegetables relax the central organs, which has a stabilizing effect on our blood sugar. Sweet vegetable soups are also very soothing, with their satisfying, nourishing texture. We recommend using only sea salt for seasoning sweet vegetable soups. Enjoy sweet vegetable soup about two times per week.
BASIC MISO SOUP
Miso soup strengthens and activates our digestive systems. Miso helps clean the intestinal villi and creates healthy bacteria and enzymes in the digestive tract. Enjoying miso soup regularly strengthens our digestion and alkalizes our overall condition. Note that miso soup is meant to be brothy, so be conservative when deciding how many vegetables to add!
Preparation time: 10 minutes
Ingredients
• Wakame sea vegetable, 1 to 2 inches wakame per cup of water
• 2 to 4 thin slices of root or round vegetables per cup of water
• to ¼ cup leafy greens, finely chopped
• Miso, use ½ to 1 level teaspoon miso per 1 cup water. Be sure to buy your miso from a reputable health food store. Barley miso, brown rice miso, and sweet-tasting brown rice miso are all excellent options.
• 1 cup water per serving, plus an additional cup (for two servings, measure out 2 cups water)
• Scallion, finely chopped for garnish
Preparation
• Soak the wakame in water for one to two minutes, or until it is soft enough to cut. Discard the soaking water and cut the wakame into even pieces.
• Measure the water and pour into a stainless steel pot. Place the wakame in the pot, turn on the flame, and bring to a boil.
• Add the root and/or round vegetables and cook for 4 to 5 minutes.
• While the vegetables are cooking, measure out the miso into a small bowl. Take a small ladle of the stock and use a wooden utensil to dilute the miso with the ladleful of stock. The resulting consistency should be thin enough that it will easily dissolve when added back to the pot.
• Add the leafy greens to the pot, then add the diluted miso to the boiling water.
• Turn your flame on its lowest setting and simmer for 3 to 4 minutes.
• Place a ladle full of soup in a small bowl, garnish with finely chopped scallions, and serve.
DAIKON AND DRIED SHIITAKE MISO SOUP
Daikon and dried shiitake miso soup dissolves fat and softens hardness in the intestines. It is also good for lowering cholesterol and losing weight.
Preparation time: 10 to 15 minutes
Ingredients
• Wakame sea vegetable, use 1 to 2 inches per cup of water
• 2 to 3 pieces thinly sliced daikon radish per cup of water
• 1 to 2 dried shiitake mushrooms, soaked and thinly sliced
• to ¼ cup leafy greens, finely chopped
• ½ to 1 level teaspoon miso per cup of water
• 1 cup water per serving, plus an additional cup (for two servings, measure out 2 cups water)
• Scallions, finely chopped for garnish
Preparation
• Soak the wakame in water for one to two minutes or until it is soft. Discard the soaking water and cut the wakame into equal pieces.
• Measure the water for the total number of servings you want, including the shiitake soaking water. Pour the liquid into a pot, add the wakame and the shiitake, and bring to a boil over a medium flame.
• Add the daikon and cook for 4 to 5 minutes.
• Measure the miso and place in a small bowl. Add a little stock and use a wooden utensil to dissolve the miso.
• Add the leafy greens to the pot, then add the diluted miso to the boiling broth. Immediately lower the flame and simmer for 3 to 4 minutes. Garnish with finely chopped scallions and serve.
SUSAN’S MINESTRONE MISO SOUP
Serves 5 to 7
Ingredients
• Wakame sea vegetable, 2 to 3 inches wakame per cup of water
• ½ medium-sized onion sliced in ¼-inch half-moons
• ½ cup sliced green cabbage
• ½ cup broccoli florets
• 3 plum tomatoes, skin removed or small yellow, orange, and red heirloom tomatoes. Fresh tomatoes offer a better taste and are less acidic!
• Miso, use ½ to ¾ level teaspoon miso per 1 cup water.
• 1 cup water per serving, plus an additional ⅛ cup (for two servings, measure out 2⅛ cups water)
• Italian parsley or fresh basil
• Organic extra virgin olive oil
• Optional ingredient: fresh sliced garlic. Add after the onions.
• For a heartier soup add pasta and/or precooked beans
• Soak the wakame in water for one to two minutes, or until it is soft enough to cut. Discard the soaking water and cut the wakame into even pieces.
• Measure the water and pour into a stainless steel pot. Place the wakame in the pot, turn on the flame, and bring to a boil.
• Add the onions and cook for 4 to 5 minutes.
• Add the cabbage and cook another 5 minutes.
• While the vegetables are cooking, measure out the miso into a small bowl. Take a small ladle of the stock and use a wooden utensil to dilute the miso with the ladleful of stock. The resulting consistency should be thin enough that it will easily dissolve when added back to the pot.
• Add the tomatoes and a drizzle of olive oil.
• Add the diluted miso to the boiling water.
• Cover then turn your flame on its lowest setting and simmer for 3 minutes.
• Remove the lid and add the broccoli, cover, and simmer an additional 3 to 4 minutes.
• Add a little chopped Italian parsley or fresh basil just before serving.
BUTTERNUT SQUASH SOUP
Preparation time: 35 to 40 minutes
Serves 5 to 6
Ingredients
• 3 cups diced onions
• 6 cups butternut squash, peeled and cut into 3-inch cubes
• 5 to 6 cups water
• ¾ to 1 teaspoon sea salt
• Garnish options: fried tarragon, minced parsley, green nori flakes
Preparation
• Place the onions in a pot with 1½ cups of the water.
• Bring to a boil, then add ⅛ teaspoon sea salt, reduce the flame to medium-low, and simmer uncovered for 5 minutes.
• Add the squash.
• Add the rest of the water and ¾ teaspoon salt. Cover and bring to a boil.
• Reduce the flame and simmer on low for 25 to 30 minutes or until the vegetables are soft.
• Remove from the stove and purée with an immersion blender until smooth and velvety.
• Place in individual serving bowls and garnish as desired.
CAULIFLOWER CORN CHOWDER
Preparation time: 30 to 35 minutes
Serves 4 to 6
Ingredients
• 3 cups onions, diced
• ½ to 1 head cauliflower, about 5 to 6 cups chopped florets
• ½ cup leeks, cut into -inch slices
• 1 to 2 ears of non-GMO corn removed from the cob. Use a fine grater to extract the remaining juice and pulp from the cobs.
• 1 tablespoon of organic extra virgin olive oil
• 5 to 6 cups water
• ¾ teaspoon sea salt
• Garnish with fresh herbs such as dill, mint, or green shiso.
• Place diced onions in a pot with 1 cup water, just enough to cover the onions by an inch.
• Turn on the flame and bring to a boil.
• Add a pinch of sea salt and continue to cook onions for several minutes or until they become translucent.
• Add cauliflower and enough additional water to cover the vegetables by an inch.
• Add a generous pinch of sea salt, cover, and bring to a boil on a medium-high flame.
• When water begins to boil, cover, and simmer on medium-low heat for approximately 15 minutes.
• Add the grated corn pulp.
• Use an immersion blender to purée until smooth and creamy in texture.
• Pour a small amount of olive oil in a saucepan and turn on the flame.
• Add the corn and begin to sauté.
• Add a small pinch of sea salt ( to teaspoon) and gently mix with the corn.
• Add the sliced leeks and continue to sauté until the corn is tender.
• Add the sautéed corn and leeks to the soup and gently stir to blend all ingredients.
• Place in a serving bowl and garnish with chopped fresh herbs.
Note: You can adjust the consistency by increasing or decreasing the amount of vegetables and water. If soup becomes too thick, add additional water until desired consistency is reached.
Preparation time: 45 minutes
Serves 6 to 7
Ingredients
• 2½ cups onions, diced
• ½ cup leeks, diced
• 3 heads broccoli, stems peeled and diced, flower-cut into florets and placed in a separate bowl
• 1 cup cauliflower, cut into florets
• 7 cups water
• 1 teaspoon sea salt
• Herbs (parsley, cilantro, thyme, etc.), finely chopped for garnish
Preparation
• Place the onions and 2 cups of the water in a stock pot and bring to a boil.
• Add teaspoon of sea salt and boil the onions for 3 to 4 minutes.
• Add the leeks, then the cauliflower and the broccoli stems.
• Add the remaining 5 cups water and the rest of the salt. Cover and bring to a boil.
• Lower the flame and simmer for 15 minutes.
• Add the broccoli florets, cover, and simmer another 5 to 7 minutes.
• Remove the pot from the stove and use an immersion blender to purée the soup.
• Garnish with your favorite fresh herbs.
Variations
• For a richer taste, sauté thin slices of leek and add them to the soup. The leeks add a new dimension of flavor and are also pleasing to the eye.
Preparation time: 45 minutes
Serves 4 to 6
Ingredients
• 3 cups onions, diced
• ½ cup leeks, diced
• ½ to 1 head cauliflower, about 5–6 cups chopped florets
• 5 to 6 cups water
• ¾ teaspoon sea salt
• Parsley, finely chopped for garnish
Preparation
• Place diced onions in a pot with 1 cup water, just enough to cover the onions by an inch.
• Turn on the flame and bring to a boil.
• Add a pinch of sea salt and continue to cook the onions for several minutes or until they become translucent.
• Add the leeks, cauliflower, and enough additional water to cover the vegetables by an inch.
• Add a generous pinch of sea salt, cover, and bring to a boil on a medium-high flame.
• When water begins to boil, cover, and simmer on medium-low heat for approximately 20 minutes or until the vegetables are tender.
• Use a hand food mill or an immersion blender to purée until smooth and creamy in texture.
• Place in a serving bowl and garnish with finely chopped parsley.
Note: Adjust the consistency by increasing or decreasing the amount of vegetables and water. If soup becomes too thick, add additional water until desired consistency is reached.
Preparation time: 20 minutes
Serves 4 to 6
Ingredients
• 3 cups onions, diced
• ½ cup leeks, diced
• 3 to 4 cups chopped cauliflower florets
• 3 to 4 cucumbers, de-seeded then cut into thick half rounds making 4 to 5 cups
• 5 to 6 cups water
• ¾ teaspoon sea salt
• Fresh mint and fresh dill, for garnish or as part of the seasoning
Preparation
• Place diced onions in a pot with 1 cup water, just enough to cover the onions by an inch.
• Turn on the flame and bring to a boil.
• Add a pinch of sea salt and continue to cook the onions for several minutes or until they become translucent.
• Add the leeks, cauliflower, and enough additional water to cover the vegetables by 2 inches.
• Add a generous pinch of sea salt, cover, bring to a boil on a medium-high flame; reduce flame and simmer on medium-low heat for approximately 7 to 10 minutes or until the vegetables are tender.
• Add the cucumber.
• For an herbal flavor add a little mint or fresh dill before you purée the soup.
• Use a hand food mill or an immersion blender to purée until smooth and creamy in texture.
• Place in a serving bowl and garnish with fresh herbs.
Note: Adjust the consistency by increasing or decreasing the amount of vegetables and water. If soup becomes too thick, add additional water until desired consistency is reached.
SWEET POTATO SOUPWITH CARROTS AND GINGER
Preparation time: 40 minutes
Serves 5 to 6
Ingredients
• 3 cups diced onions
• 4 cups sweet potatoes, peeled and cut into 1-inch cubes
• 2 cups diced carrots
• 5 to 6 cups water
• ¾ to 1 teaspoon sea salt
• 1-inch knob fresh ginger, grated with juice reserved
• Garnish options: fried tarragon, minced parsley, fried parsley
Preparation
• Place the onions in a pot with 1½ cups of the water. Bring to a boil, then add teaspoon sea salt, reduce the flame to medium low, and simmer uncovered for 5 minutes.
• Add the sweet potatoes and the carrots.
• Add the rest of the water and ¾ teaspoon salt. Cover and bring to a boil.
• Reduce the flame and simmer on low for 20 minutes or until the vegetables are soft.
• Remove from the stove and purée with an immersion blender until smooth and velvety. Grate the ginger using a fine ginger grater, then squeeze the juice into the soup, stirring to incorporate.
• Place in individual serving bowls and garnish with your favorite choice of fresh herbs.
CLEAR SOUP
Preparation time: 30 minutes
Serves 4 to 6
Ingredients
• 1 medium to large dried shiitake mushroom
• 2- to 4-inch strip kombu
• 6 cups water
• ¾ teaspoon sea salt
• ½ cup onions, cut into thin half-moons
• 5 drops shoyu, about teaspoon
• 2 pieces fried mochi or fresh tofu per bowl of soup
• A small amount of baby kale to garnish each bowl
Soup Preparation
• Place the water in a pot together with the kombu and dried shiitake.
• Bring the water to a boil, then lower the flame to a rolling boil and continue cooking for 2 to 3 minutes.
• Remove the kombu and shiitake.
• Add the onions and a small pinch of salt.
• Slice the shiitake and return it to the pot.
• Add the remaining ¼ teaspoon sea salt, reduce the flame, and simmer for another 5 minutes.
• Add the shoyu and simmer another 4 to 5 minutes.
Mochi Preparation
• Leave this step until right before you are ready to serve the soup!
• Cut the mochi into 1-inch-square pieces.
• Place a small amount of light sesame oil in the bottom of a skillet and turn on the flame.
• Add the mochi and begin frying on a low temperature.
• After 1 to 2 minutes, turn the mochi over and fry on the other side until soft.
To Serve
• Place 1 or 2 pieces of fried mochi in each bowl.
• Garnish with some baby greens.
• Ladle the hot clear soup over top of the ingredients and serve hot.
SPICY CLEAR SOUP
Preparation time: 15 minutes
Serves 4 to 6
Ingredients
• 1 medium to large dried shiitake mushroom
• 5 or 6 fresh or dried oyster mushrooms
• 2- to 4-inch strip kombu
• 6 cups water
• ¾ teaspoon sea salt
• ½ cup onions, cut into ¼-inch half-moons
• Baby bok choy
• Fresh herbs such as cilantro or Thai lemon basil
• 2 to 3 drops of toasted spicy sesame oil, optional and a delicious touch!
• 5 drops shoyu, about ⅛ teaspoon
• Place the water in a pot together with the kombu and dried mushrooms.
• Bring the water to a boil, then lower the flame to a rolling boil and continue cooking for 2 to 3 minutes.
• Remove the kombu and shiitake.
• Add the onions and a small pinch of salt.
• Slice the dried mushrooms and return it to the pot.
• If you are using any fresh mushrooms add them at this time.
• Add the remaining ¼ teaspoon sea salt, reduce the flame, and simmer for another 5 minutes.
• If you desire a hot taste add the spicy sesame oil.
• Add the baby bok choy bottoms and shoyu, then simmer about 2 minutes.
• Add the leafy greens.
• Serve hot and garnish each bowl with a little fresh Thai basil and or cilantro.
CREAMY BLACK BEAN SOUP
Preparation time: 90 minutes
Serves 5 to 6
Ingredients
• 1½ cups black beans, soaked 6 to 8 hours
• 4 cups diced onions
• 6 cups water
• 1-inch piece kombu sea vegetable, rinsed
• 1½ teaspoons sea salt
• Fresh cilantro or basil
• ¼-inch-thick slices or medium-sized diced pieces avocado
• Umeboshi vinegar
• Fresh lime juice; 1-inch thick wedge or slightly more
• Cayenne, jalapeño, or other hot pepper to taste (seeds and vein removed)
• 1 to 2 cloves fresh garlic
• 1 to 1½ teaspoons extra virgin olive oil
• teaspoon cumin, optional
• teaspoon smoked paprika, optional
Preparation
• Rinse and soak the dry beans 6 to 8 hours or overnight.
• Discard the bean soaking water, add some fresh water, and rinse the beans.
• Place the diced onions in a pressure cooker and add enough water to cover (2 cups).
• Bring the water to a boil, then add the kombu.
• Lower the flame and cook the onions for 4 to 5 minutes.
• Add the garlic and hot peppers.
RED BEAN SOUP
Preparation time: 45 minutes
Serves 4 to 6
Ingredients
• 3 to 4 cups cooked red beans or kidney beans, reserving the cooking liquid
• 3 cups diced onions
• ¾ cup diced celery
• 1 cup diced carrots
• ½ cup leeks or scallion, thinly sliced
• 6 to 7 cups water
• 2½ teaspoons sea salt
• 1 cup diced onions
• ½ cup leeks and/or scallions, thinly sliced
• 1 teaspoon olive oil
• 1 teaspoon toasted sesame oil
• Fresh cilantro or Italian parsley, finely chopped
• Optional: black and/or red pepper, thinly sliced fresh garlic
Preparation
• Place the onions and 3 cups of the water in a stock pot and bring to a boil.
• Add teaspoon sea salt, lower the flame, and simmer the onions for 3 minutes.
• Add the celery and simmer another minute. If using the garlic, add it at this time.
• Add the carrots, beans, additional water, and sea salt.
• Cover and bring to a boil. Lower the flame, place a flame deflector under the pot, and simmer 15 minutes.
• While the soup is simmering, prepare the sautéed vegetables.
• Gently heat the toasted sesame and olive oils in a skillet.
• Add the onions and begin to sauté. When the onions begin to sweat, add a small pinch of sea salt and a scant ¼ cup water. Cook until the onions are translucent.
• Add the leeks and/or the scallions, and continue to sauté. Add more water as needed to keep the pan moist. When the vegetables are soft, add them to the soup pot.
• Add another ½ teaspoon of sea salt, cover, and simmer for another 10 minutes.
• Add the pepper and the fresh herbs. Simmer uncovered for another 5 minutes.
• Serve hot and garnish with the finely chopped fresh herbs.
This soup is so popular that I always have to make extra, so this recipe makes a large quantity of soup. You can always make half of the amount or freeze some for a later day.
Preparation time: 3 hours
Serves 8 to 10
Ingredients
• 4 cups split peas
• 4½ cups diced onions
• 1 cup diced leeks
• ½ cup finely diced burdock
• 10 to 12 cups water
• 2½-inch strip kombu sea vegetable, rinsed
• 1½ to 2 tablespoons sea salt
• 1 teaspoon shoyu
• Black and/or red pepper, to taste
• Fresh herbs (I like parsley or sweet basil), finely chopped
• Optional: a splash of red wine and a drizzle of olive oil and/or deep-fried sourdough croutons
Preparation
• Place the onions and 4 cups of the water in a deep stock pot. Split peas foam during the initial cooking, so using a deeper pot will prevent a huge mess on your stove.
• Bring the water to a boil and cook the onions for 4 minutes.
• Add the leeks, then the burdock.
• Layer the peas on top of the vegetables.
• Add 6 cups of water and bring to a boil, uncovered.
• Skim off any excess foam, lower the flame to a relaxed rolling boil, and continue to cook uncovered until the foaming diminishes.
• Place a flame deflector under the pot, cover, and lower the flame.
• Simmer on low for 1½ hours. Check the peas and use a wooden spoon to stir the soup.
• Cover and continue to cook until the peas are completely soft, about 2 hours.
• Add the salt and stir with a wooden spoon. Cover and simmer for 15 minutes.
• Add any additional water to reach the desired consistency.
• Add the shoyu, pepper, and any of the optional ingredients.
• Simmer for another 5 minutes, then garnish with the fresh herbs and serve.
PURÉED CHICKPEA SOUP
Preparation time: 2 hours
Serves 5 to 6
Ingredients
• 1½ cups chickpeas or white beans, soaked 6 to 8 hours
• 4 cups diced onions
• 6 cups water
• 1-inch piece kombu sea vegetable, rinsed
• 1½ teaspoons sea salt
• Fresh herbs such as sweet basil, thyme, or oregano; choose one fresh herb or a combination of herbs
• Fresh lemon juice; 1-inch-thick wedge or slightly more
• Black pepper to taste
Preparation
• Rinse and soak the dry beans 6 to 8 hours or overnight.
• Discard the bean soaking water, add some fresh water, and rinse the beans.
• Place the diced onions in a pressure cooker, then add enough water to cover (2 cups).
• Bring the water to a boil, then add the kombu.
• Lower the flame and cook the onions for 4 to 5 minutes.
• Add the soaked beans and the remaining water.
• Bring the water to a boil. Skim off any foam that rises.
• Place the lid on the pressure cooker and bring to full pressure.
• Place a flame deflector under the pot, reduce the flame, and pressure cook for 50 to 60 minutes (if using cannellini beans, cook for 30 minutes).
• Remove the pot from the stove, take the pressure down, and remove lid.
• Return the pot to the stove and turn the flame on low.
• Add the sea salt, bring to a light boil, and simmer for 10 minutes.
• Turn off the flame and use a hand immersion blender to purée the soup.
• Return the pot to the stove, then add the fresh herbs.
• Garnish with a drizzle of olive oil, fresh herbs, and black pepper to taste.
Soaking and Preparing Beans
• Soak beans for 6 to 8 hours or overnight. Discard the soaking water and use fresh water to cook the beans.
• Cook the beans with a 1-inch-long strip of kombu sea vegetable. Kombu makes the beans soft and more digestible.
• Use just enough water to cover the top of the beans. For beans that do not require soaking, such as lentils and split peas, cover the beans with 2 inches of water. Be sure to cook the beans until they are soft before adding any salt. A common mistake is to leave the beans undercooked; undercooked beans are slightly crunchy, not very digestible, and cause gas and bloating.
• Reduce the liquid in the pot before salting the beans. When you add salt, the beans release more liquid. Allow 15 minutes for the salt to blend with the beans.
• When cooking beans on their own, I recommend using a pressure cooker, which drastically reduces cooking time. I prefer boiling my beans when making bean stews.
Cooking Times
• Boiled beans take approximately 3 hours, from start to finish.
• Pressure-cooked beans: timing begins when the beans reach full pressure.
• 15 to 20 minutes for quick-cooking varieties, such as black turtle beans, cannellini beans, navy beans, lima beans, black-eyed peas, and pinto beans.
• 50 to 60 minutes for longer-cooking varieties, such as chickpeas, yellow soybeans, black soybeans, and kidney beans.
• Canned beans: it is completely acceptable to use canned beans in place of cooking dry beans to save yourself some time. I like using the Eden brand, readily available in many grocery stores. This brand is organic and unseasoned, and the can contains no BPAs.
AZUKI BEANS WITH SEASONAL SWEET VEGETABLES
You may be familiar with the classic version of this dish made with kombu and squash. When squash is not in season, use other seasonal sweet vegetables. Both are delicious, nutritious, and strengthening.
Preparation time: approximately 3 hours
Serves 6 to 8
Ingredients
• 1½ cups azuki beans, washed and soaked 6 to 8 hours. Keep the soaking water and use when cooking the beans.
• 1 medium-sized winter squash such as kabocha, buttercup, or butternut, cut into 2-square-inch pieces. Keep the skin on or leave it off, whatever you prefer.
-or-
• 2 medium-sized onions, diced
• 2 carrots, diced
• 1 to 2 parsnips, diced
• 1 square inch of kombu sea vegetable, rinsed
• Water
• ½ to ¾ teaspoon sea salt
• ¼ to ½ teaspoon shoyu
• If you are using onions, cook them on their own for a few minutes before adding the rest of the vegetables and beans. Otherwise, place the kombu and vegetables in the pot.
• Layer the beans on top of the vegetables and add water just to cover the top of the beans.
• Place a lid on the pot, leaving it partially uncovered.
• Bring to a boil, then cover completely. Place a flame deflector under the pot, lower the flame, and simmer 50 minutes to 1 hour.
• Check the liquid level to ensure that the beans are still covered by liquid. Add additional water if needed or use a wooden utensil to immerse the beans in the liquid.
• Replace the cover and continue to simmer on low until the beans are soft, approximately 1½ hours.
• Lightly season with the sea salt and gently fold the ingredients over to blend the salt.
• Continue to simmer for another 10 minutes.
• Add the shoyu and fold to blend. Continue to simmer for another 7 minutes, then serve.
LENTIL SWEET POTATO STEW
This stew is a riff on Azuki Beans with Sweet Vegetables. This is a slightly lighter version, perfect for warmer weather or relaxing your overall condition. This dish is so naturally sweet that it requires very little seasoning.
Preparation time: approximately 3 hours
Serves 6 to 8
Ingredients
• 2 cups green or brown lentils, sorted and washed
• 3 cups sweet potatoes, peeled and diced
• 1½ cups diced carrots
• Water
• 1-inch strip kombu
• ¾ teaspoon sea salt
Preparation
• Place the onions in a pot with 2 cups water and bring to a boil.
• Add the kombu, lower the flame, and simmer the onions for 3 to 4 minutes.
• Layer the sweet potatoes on top of the onions, then add the carrots, then add the lentils.
• Add enough water to cover the lentils by 2 inches.
• Bring the water to a boil. Skim off any excess foam.
• Cover the pot, lower the flame, place a flame deflector under the pot, and simmer for 55 to 60 minutes.
• Remove the cover and check the water level. Add more water to just cover the lentils if necessary. Otherwise, use a wooden spoon to immerse the lentils under the liquid. Re-cover and simmer on low until the lentils are soft, about 1 to 1½ hours.
• Remove the cover and use a wooden utensil to fold the top into the bottom. If the stew is creamy, add the sea salt. If the dish is still a little watery, let simmer uncovered until the liquid is reduced and the lentils are creamy in texture, then add the salt. Fold the top into the bottom to blend all of the ingredients.
• Partially cover the pot and simmer for another 15 to 20 minutes.
Preparation time: approximately 2 hours
Serves 4 to 6
Ingredients
• 1 cup chickpeas, washed and soaked
• 1-inch-square piece of kombu
• 2 onions, diced
• 2 stalks celery, sliced thin
• 2 to 3 carrots, diced
• Water
• ½ to ¾ teaspoon sea salt
• ¼ teaspoon shoyu
• Finely chopped fresh herbs, optional
Preparation
• Pour the soaking liquid off of the beans and rinse them several times.
• Place onions in a pressure cooker with a small amount of water to cover, then bring to a boil.
• Add the kombu and allow the onions to cook for another 4 to 5 minutes.
• Layer the celery on top of the onions, then the carrots, and then the chickpeas.
• Add enough water just to cover the top of the beans.
• Bring to a boil and skim off any foam.
• Place the lid on the pressure cooker and bring to full pressure.
• Place a flame deflector under the pot, lower the flame, and cook for 50 minutes.
• Allow the pressure to come down naturally or run cold water over the bottom of the pot until the pressure releases.
• Remove the lid and test one of the beans to see if it is thoroughly cooked. If the beans are tender, season with sea salt and cook for another 15 to 20 minutes, partially covered. Let any excess liquid cook off before adding the shoyu.
• Add the shoyu and cook for another 5 minutes, then the fresh herbs, if using.
SAVORY LENTIL STEW WITH SAUTÉED ONIONS AND LEEKS
Preparation time: approximately 3 hours
Serves 8
Ingredients
• 3 cups brown or French lentils, sorted and rinsed
• 3 medium-sized onions, diced, approximately 4 cups
• 1-inch piece kombu
• 6 cups water
• 1 cup thinly sliced leeks
• 2 tablespoons olive oil
• 1¾ teaspoons sea salt, total
• 1¼ teaspoons shoyu
• Splash of white wine
• Red and/or black pepper, optional
• 1 to 2 cloves of garlic, finely chopped, optional
• Finely chopped fresh herbs, such as basil, optional
Preparation
• Place the onions in a pot together with the kombu and 1 cup of water.
• Bring the mixture to a boil and cook for 4 to 5 minutes.
• Add the lentils and enough water to cover by two inches. Bring to a boil and skim off any foam that rises to the top.
• Cover the pot. Place a flame deflector under the pot, lower the flame, and simmer on low for 45 to 50 minutes.
• Lift the lid and check the water level. If most of the water is absorbed, add additional water to cover the top of the lentils. You can also use a wooden spoon to immerse the lentils under the cooking liquid.
• Cover and continue to cook until the beans are soft, approximately 1 to 1½ hours. When the beans are tender, add 1¼ teaspoons sea salt. Fold the top into the bottom to blend the salt throughout the dish.
• In a separate skillet, heat 2 tablespoons of olive oil on a low flame.
• Add the onions and begin sautéing. When the onions begin to change color add teaspoon sea salt, and ¼ cup water, and continue to sauté for 5 minutes.
• Add the leeks and another ¼ cup of water, and sauté for another 5 minutes.
• Add the shoyu and mix with the sautéed vegetables.
• Add the sautéed vegetables to the lentil pot and add the remaining ¼ teaspoon salt.
• Add a splash of white wine and a drizzle of olive oil.
• Gently fold the bottom layer to the top to blend all the seasonings with the lentils. Simmer for another 5 minutes to blend all the ingredients thoroughly, and serve.
HEARTY LENTIL STEW WITH FRIED BREAD
This recipe is a hit with everyone. The fried bread adds a whole other dimension of satisfaction.
Preparation time: approximately 3 hours
Serves 8
Ingredients
• 2 cups lentils, sorted and washed
• 2 medium-size onions, diced
• 1 cup diced carrots
• ½ cup diced celery
• 1-inch strip kombu, rinsed
• ½ to ¾ teaspoons sea salt
• Water
• ½ teaspoon shoyu
• Good-quality sake or red wine, optional
• 2 or 3 slices un-yeasted sourdough bread
• Safflower oil
Preparation
• Place onions in the heavy pot and add water to just cover the onions. Bring to a gentle boil and add the kombu. Cook for 2 to 3 minutes or until you notice a slight change in the color of the onions.
• Add the remaining ingredients in the following order: celery, carrots, and lentils.
• Add enough water to cover the lentils by 2 inches and bring to a boil.
• Place a lid on the pot, lower the flame, place a flame deflector under the pot, and simmer on low for approximately 45 minutes.
• Check the water level to assure there is enough water for the lentils to continue to cook. If the lentils appear dry, add just enough water to cover. The lentils should be a little juicy before adding the bread, since the bread will absorb a good amount of liquid and thicken the stew.
• If the water level is slightly lower than the lentils, take a wooden spoon and immerse the lentils in the liquid.
• Continue to cook the beans until they are soft, then add the sea salt.
• Gently fold the mixture over to blend the salt, and simmer on low for 15 minutes.
• Season with shoyu, fold again, and simmer for 7 minutes.
• Add the deep-fried bread and simmer another 5 minutes, then add the red wine or sake and simmer another 5 minutes.
Deep-Fried Bread
• Fill the pot with 3 inches of oil and heat to 350 degrees.
• Place the bread in the hot oil and fry on each side until golden brown.
• Place fried bread on an unbleached paper towel to drain off excess oil.
• Cut into squares or break into pieces.
BLACK SOYBEAN STEW
Preparation time: 2 hours
Serves 6 to 8
Ingredients
• 1½ cups black soybeans, soaked 6 to 8 hours. Using the soaking liquid is optional. Some people find it to cause gas.
• 1 to 2 dried shiitake soaked and diced, the soaking water saved
• 1 cup leeks, diced
• 1 cup carrots, diced
• 1½-inch strip of kombu seaweed
• 1 teaspoon sea salt
• ¼ to ½ teaspoon shoyu
• 1 to 1½ tablespoons barley malt
• ¼ to ½ teaspoon fresh grated ginger and/or ginger juice
• Water to cover the beans
Preparation
• Place the onions in a pressure cooker, add ¼ cup of water, bring to a boil, then simmer for 3 minutes.
• Add the kombu, dried shiitake, and shiitake soaking water.
• Add the leeks, then the carrots. Layer the black soybeans on top of the vegetables.
• Add the soaking liquid or water to cover the beans by ½ inch and bring to a boil.
• Black soybeans produce a lot of foam. Use a fine mesh skimmer to remove the foam.
• When the foaming slows, place the lid on the pressure cooker and bring to full pressure.
• Place a flame deflector under the pot, lower the flame, and cook for 60 minutes.
• Remove the pot from the stove. Run cool water over the pot to lower the pressure.
• When the pressure drops open the lid.
• Test one of the beans to see if it is soft. If it is tender, then place the pot back on the stove.
• Add a small pinch of sea salt and simmer, uncovered, to reduce the liquid until it is even with the beans.
• Add the shoyu, cook for 4 minutes.
• Add the barley malt and continue to simmer for 2 to 3 minutes.
• Turn off the flame, allow to cool for a couple minutes before adding the ginger.
• Serve in a small bowl along with the cooking juice.
WHITE BEAN BURDOCK VITALITY STEW
This dish is particularly strengthening to the kidneys, immune system, and nervous system. It is helpful for people trying to strengthen their sexual vitality.
Preparation time: 2 to 3 hours
Serves 6
Ingredients
• 2 cups yellow soybeans or great northern beans, washed and soaked 8 hours
• 2 cups onions, diced
• 1 cup leeks, diced
• ½ cup carrots, diced
• ½ cup burdock, diced
• 1-inch strip kombu
• ½ to ¾ teaspoon sea salt
• ¼ to ¾ teaspoon shoyu
• Water to cover the beans
Preparation
• Place kombu on the bottom of the pot together with the onions.
• Add a little water and bring to a boil. Lower flame and simmer onions for a few minutes.
• As onions begin to change color, layer the leeks, carrots, burdock, and beans on top of the onions.
• Add water along the sides of the pot, just enough to cover the beans.
• Cover the pot and bring to a boil on a medium flame.
• Place a flame deflector under the pot, lower the flame, and cook for 50 minutes.
• Remove the lid to check the water level. As beans soften the water absorbs.
• The water level needs to remain just above the beans, add additional water if needed.
• Continue to simmer until beans are tender.
• When the beans are soft add the sea salt and allow to cook for 15 minutes.
• Add the shoyu and fold the bottom into the top, cook for 5 minutes.
• Serve while hot!
SWEET AND SOUR BAKED BEANS
Preparation time: 3 hours
Serves 6
Ingredients
• 1½ to 2 cups navy or great northern beans, washed and soaked 8 hours
• 2 to 2½ cups onions, diced (Using more onions makes a sweeter dish.)
• 1 cup celery, diced
• 1½ cups carrots, diced
• 1-inch strip kombu
• ½ to ¾ teaspoon sea salt
• ¼ to ¾ teaspoon shoyu
• ¾ to 1 teaspoon umeboshi paste
• 1 to 1½ teaspoons prepared mustard
• 1 to 1½ tablespoons barley malt
• Water to cover the beans
Preparation
• Place kombu on the bottom of the pot together with the onions.
• Add a little water and bring to a boil. Lower the flame and simmer onions for a few minutes.
• As onions begin to change color add the celery. Layer carrots and beans on top of the onions.
• Add water along the sides of the pot, just enough to cover the beans.
• Cover the pot and bring to a boil on a medium flame.
• Place a flame deflector under the pot and lower the flame and cook for 50 minutes.
• Remove the lid to check the water level. As beans soften the water absorbs.
• The water level needs to remain just above the beans, add additional water if needed.
• Continue to simmer until beans are tender.
• When the beans are soft add the sea salt and allow to cook for 10 minutes.
• Add the shoyu and fold the bottom into the top, cook for 5 minutes.
• Add the umeboshi paste and fold.
• Add the barley malt and fold.
• Add the mustard and fold to mix all ingredients.
• Simmer on low for another 4 minutes to allow the flavors to blend together.
• Serve while hot!
Optional variations for a richer flavor
• Preheat your oven to 350 degrees.
• Dice 1 to 2 medium onions, sauté in 1 teaspoon toasted sesame oil blended with a little water.
• Season the onions with ¼ to ½ teaspoon smoked paprika and teaspoon sea salt.
• Add the onions to the beans and bake in the oven for 5 to 7 minutes.
Preparation time: 1½ to 2 hours
Serves 6 to 8
Ingredients
• 1½ cups of black soybeans; sorted, washed and soaked for 6 to 8 hours
• 1 square inch of kombu
• ½ cup of dried chestnuts, soaked
• 1 teaspoon of sea salt
• ¼ to ½ teaspoon of shoyu
• 1 tablespoon of barley malt
• Water
Preparation
• Place the black soybeans, chestnuts, and the soaking water in a pressure cooker together with a piece of kombu.
• Turn on the flame and bring the water to a boil.
• Black soybeans produce a lot of foam. Use a fine mesh skimmer to remove the foam.
• When the foaming slows place the lid on the pressure cooker and bring to full pressure.
• Place a flame deflector under the pot, lower the flame, and cook for 60 minutes.
• Remove the pot from the stove. Run cool water over the pot to lower the pressure.
• When the pressure drops open the lid.
• Test one of the beans to see if it is soft. If it is tender then place the pot back on the stove.
• Add a small pinch of sea salt and simmer, uncovered, on medium-low heat to allow some of the liquid to reduce.
• Add the shoyu, cook for 4 minutes.
• Add the barley malt and continue to simmer for 2 to 3 minutes.
• Serve in small individual serving bowl.
WHITE BEANS WITH SAUTÉED ONIONS AND KALE
Preparation time: 15 to 20 minutes
Serves 4
Ingredients
• 1½ to 2 cups precooked white beans
• 2 tablespoons olive oil
• 1½ cups diced onions
• 3 to 4 leaves kale, stems separated from the leaves and sliced thin and leaves chopped. You can also substitute broccoli or escarole for the kale.
• 1 cup water
• ¾ to 1 teaspoon sea salt
Preparation
• Pour the olive oil into a skillet and gently heat on medium-low heat. Add the onions and begin to sauté.
• When the onions are evenly coated with oil, add a small pinch of sea salt. Add a little more water to keep the pan moist and continue to sauté the onions.
• Add the kale stems and cover. Lower the flame and simmer for 2 minutes.
• Add the leaves and the additional water. Cover and simmer for another 2 minutes.
• Add the precooked beans and the sea salt. Gently fold the top into the bottom to blend all of the ingredients together.
• Cover and simmer for 7 minutes.
• Remove the cover, add a drizzle of olive oil, and season to taste with pepper.
• Gently fold to blend the seasoning with the beans and greens.
WHITE BEANS WITH SAUTÉED CABBAGE, ONIONS, AND CARAWAY
My father, Jared Schwalm, came up with this creation.
Preparation time: 15 minutes
Serves 4
Ingredients
• 1 cup onions, diced or cut into ¼-inch half-moons
• 2 cups green head cabbage, sliced thin
• 2 cups precooked white beans
• 2 tablespoons extra virgin olive oil
• ½ to ¾ teaspoon sea salt
• ½ teaspoon umeboshi vinegar
• 1 to 2 tablespoons caraway seeds
• A dash of celery seed, about teaspoon
Preparation
• Gently heat 2 tablespoons of olive oil in a cast-iron pot.
• Add the onions and begin to sauté.
• When the onions begin to sweat, add a pinch of sea salt and a little water to the pan. Add the cabbage and continue to sauté.
• Add a sprinkle of caraway and a dash of celery seed.
• Add the white beans, a generous pinch of salt, a dash of pepper, and blend to combine.
• Reduce flame and continue to sauté slowly for another 2 to 3 minutes.
• Add a dash of umeboshi vinegar at the end of cooking, and mix well.
• Place in a serving dish and cover with a bamboo mat.
ITALIAN-STYLE WHITE BEANS AND GREENS
Preparation time: 10 to 15 minutes
Serves 4 to 5
Ingredients
• 1½ to 2 cups precooked cannellini beans
• 4 cups chopped broccoli rabe, stems separated from the flowers and leaves
• 2 to 3 tablespoons olive oil
• ¾ teaspoon sea salt
• ¾ cup water or bean cooking liquid
• 1 to 2 cloves of garlic, sliced thin or left whole
• Red pepper flakes, to taste
Preparation
• Gently heat 2 tablespoons of olive oil in a cast-iron or sauté pan.
• Add the stems of the greens and begin to sauté.
• Add a little liquid, the garlic, and a good pinch of pepper flakes.
• Add the flowers, the leaves, and a pinch of salt.
• Cover the pot and simmer for a minute.
• Add the beans and the additional salt. Gently fold to blend all the ingredients and simmer for 5 minutes.
• Add a drizzle of olive oil and continue to simmer for another 2 to 3 minutes.
Variation
• Use broccoli or escarole in place of the broccoli rabe.
M’PANATA, OR WHITE BEANS WITH GREENS AND FRIED BREAD
I first tried this recipe at one of our favorite South Philadelphia restaurants, Ristorante Tre Scalini. My version of this recipe is inspired by Chef Francesca DiRenzo’s traditional recipe from her hometown, Monteroduni, Isernia in the Molise region of Italy. I think you will find this dish to be one of the most delicious and satisfying bean dishes of all time.
Preparation time: 10 to 15 minutes
Serves 4
Ingredients
• 1½ to 2 cups precooked cannellini beans
• 4 cups chopped broccoli rabe, stems separated from the leaves and the flowers
• 2 to 4 pieces broken bread crumbs, sautéed in olive oil
• ¾ teaspoon sea salt
• 2 to 3 tablespoons extra virgin olive oil
• A dash red pepper flakes
• 1 to 2 cloves of garlic, sliced thin or left whole
• ½ cup water
Preparation
• Gently heat the olive oil in a sauté pan.
• Add the stems and begin to sauté.
• Add a little water and the garlic and pepper flakes.
• Add the flowers, the leaves, and a pinch of salt.
• Cover the pot and simmer for a minute, then add the bread crumbs.
• Add the beans and the remainder of the salt. Gently fold to blend all of the ingredients.
• Simmer for 5 minutes, or until the bread softens.
• Add a drizzle of olive oil and continue to simmer for another 2 to 3 minutes.
• Variation: I have used kale in place of broccoli rabe, also very yummy!
REFRIED BEANS
Preparation time: 15 minutes
Serves 4 to 6
Ingredients
• 4 cups precooked pinto or turtle beans
• 2 medium onions, diced
• 2 tablespoons extra virgin olive oil
• Water and/or bean cooking liquid
• 1½ to 2 teaspoons sea salt
• 1 to 2 scallions, sliced thin
• Chopped cilantro, sliced jalapeño, or cayenne pepper, optional
Preparation
• Heat the olive oil in a deeper skillet or saucepan.
• Add the onions and begin to sauté.
• When the onions begin to sweat, add a pinch of sea salt and 2 or 3 tablespoon of water or bean cooking liquid. If you are using fresh peppers, add them at this time.
• Continue sautéing until the onions become translucent.
• Add the beans and the rest of the sea salt.
• Fold to blend the seasoning,
• Place a flame deflector under the pot, lower the flame, and simmer for 10 minutes.
• Use the back of a wooden spoon to mash the beans to your desired texture.
• Garnish with chopped cilantro and scallions.
GREEN BEANS AND KIDNEY BEANS
This is an old family recipe common to the Pennsylvania Dutch region where I grew up. It is light, nourishing, and particularly good during the seasonal harvest.
Preparation time: 20 to 30 minutes
Serves 4 to 6
Ingredients
• 3 to 4 cups green and/or yellow beans, wash and snip the ends to remove the string, and cut them in half if they are long.
• 2 cups of precooked kidney beans with their juice
• ¾ cup finely diced onions
• ½ cup finely sliced celery
• teaspoon toasted sesame oil
• 1 to 1½ tablespoons extra virgin olive oil
• 3 to 4 cups water
• ¾ to 2 teaspoons sea salt
• 1 clove sliced garlic, optional
• to ¼ teaspoon spiced paprika for a smoky flavor, optional
• Pour toasted sesame oil followed by a tablespoon of olive oil into a heavier pot.
• Turn on the flame and heat for a minute. Add the onions in the pot and begin to sauté.
• When the color changes on the onions add the garlic and a pinch of sea salt and sauté for 5 minutes.
• Add the celery and continue to sauté for another 3 minutes.
• Layer the green beans on top of the onions, add 2 cups water, and a pinch of sea salt.
• Cover and bring to a gentle boil on a medium-high flame.
• Lower the flame and simmer on low for 7 minutes.
• Add the kidney beans with the juice, additional oil, and salt, then fold to blend ingredients.
• Add additional water if you like more juice.
• Cover and cook for 3 minutes.
• Remove the cover and add the smoked paprika, fold to blend seasoning.
• Simmer uncovered for another couple minutes to reduce some of the liquid and allow the seasoning to fully blend.
QUICK FIX WHITE BEAN BURDOCK STEW
Preparation time: 20 minutes
Serves 4
Ingredients
• 2 cups precooked great northern or navy beans, save the juice to use in cooking
• 1 cup onions, diced
• ½ cup burdock, diced
• ½ cup carrots, diced
• 2 tablespoons extra virgin olive oil
• ½ to ¾ teaspoon sea salt
• Optional: Chopped fresh herbs such as parsley, lemon thyme, and sage, or a combination
Cookware
• A deeper cast-iron pot with a tight-fitting lid.
Preparation
• Gently heat 2 tablespoons of olive oil in a deeper cast-iron pot.
• Add the onions and begin to sauté.
• When the onions begin to sweat, add a pinch of sea salt and a little water to the pan.
• Add the burdock and continue to sauté.
• Add the carrots and ½ cup of cooked bean juice, cover, reduce the flame.
• Simmer on low for 7 minutes.
• Add the leeks and fold to blend the vegetables.
• Layer the beans on top of the vegetable and season with the remaining sea salt.
• Fold several times to blend the seasoning, cover, and simmer for another 7 minutes.
• Add the fresh herbs before you are ready to plate.
• Place in a serving dish and cover with a bamboo mat.
Preparation time: 2 hours
Serves 6
Ingredients
• 2 cups great northern beans, washed and soaked 8 hours
• 2 to 2½ cups onions, diced (Using more onions makes a sweeter dish.)
• 1 cup celery, diced
• 1½ cups carrots, diced
• 1-inch strip kombu
• ¾ to 1 teaspoon sea salt
• 1½ to 2 tablespoons tomato paste
• ½ to ¾ teaspoon smoked paprika
• ¼ to ½ teaspoon cumin
• teaspoon dry mustard
• 1 to 1½ tablespoons barley malt
• Water to cover the beans
• 1 teaspoon toasted sesame oil
• 1½ to 2 tablespoons olive oil
• Cayenne pepper or chili pepper flakes, optional
Preparation
• Discard the soaking liquid and rinse the beans.
• Place the rinsed beans and the kombu in a pressure cooker.
• Add enough water to cover the beans by an inch and bring to a boil.
• Use a fine mesh skimmer to remove the foam that rises to the top of the pot.
• Place the lid on the pressure cooker and bring to full pressure.
• Place a flame deflector under the pot, lower the flame, and cook for 20 minutes.
• As the beans cook begin to prepare the vegetables. After 20 minutes turn off the flame and allow the pressure to release.
• In the second pot gently heat a little toasted sesame oil combined with olive oil.
• Add the diced onions and begin to sauté.
• Add a little water and the celery and continue to sauté.
• Add the carrots and additional water if needed.
• Add the tomato paste.
• Remove the beans from the pressure cooker and pour them over the vegetables.
• Place a flame deflector under the pot, lower the flame, and simmer until the beans are soft.
• Add the sea salt and the spices and cook for another 10 minutes.
• Add the barley malt and additional sea salt if needed.
• Simmer on low for another 4 minutes to allow the flavors to blend together.
Optional variations for a richer flavor:
• Preheat your oven to 350 degrees
• Bake in the oven for 5 to 7 minutes.
SUMMER CHICKPEA VEGETABLE STEW
Preparation time: 20 to 30 minutes
Serves 4 to 6
Ingredients
• 2 cups of precooked chickpeas with their juice
• 1 medium-size onion cut into ¼-inch half-moons
• 1½ cups of carrots cut into a partial roll cut
• 1½ cups zucchini cut into ½-inch half rounds
• 1½ cups summer yellow squash cut into ½-inch half rounds
• 3 tablespoons of extra virgin olive oil
• 1½ to 2 teaspoons sea salt
• 1 to 3 cloves garlic sliced thin
• Fresh herbs such as lemon basil, lemon thyme or use a combination.
Preparation
• Pour enough olive oil in the bottom of the pot and turn on the flame.
• Place onions in the pot and begin to sauté.
• Add a small pinch of sea salt and allow the onions to cook for another 4 to 5 minutes.
• Layer the carrot on top of the onions, and add the bean juice and additional water to cover the vegetables.
• Cover and bring to a gentle boil on a medium-high flame.
• Lower the flame and simmer for 15 minutes.
• Add the summer vegetables, and additional salt, cover and cook for 7 minutes.
• When the vegetables reach the texture you desire add the fresh herbs and turn off the flame, then place in a serving bowl.
A traditional dish that both kids and adults enjoy. It makes a delicious snack or use it in a sandwich together with vegetables. Hummus will keep in the refrigerator for 1 week.
Preparation time: 15 to 20 minutes
Serves 4 to 6
Ingredients
• 2 cups of precooked organic chickpeas
• ½ cup bean juice
• ¼ cup roasted tahini
• 1 to 2 cloves minced garlic (optional)
• to ¼ teaspoon sea salt
• teaspoon pepper
• ½ teaspoon umeboshi paste
• 1 tablespoon umeboshi vinegar
• ½ cup extra virgin olive oil
• Fresh-squeezed organic lemon juice, to taste
Preparation
• Place beans and salt in a blender together with a little of the bean juice. Add other ingredients and blend until desired consistency.
• Hummus is great with fresh vegetables, pita, or with chips.
TOFU
MARINATED TOFU
Marinated tofu can be used in sandwiches, wraps, salads, or sushi.
Preparation time: 5 to 7 minutes
Marinate time: minimum 3 hours or overnight or longer
Half a block of tofu will make 3 sandwiches or approximately 6 sushi rolls.
Ingredients
• Half a block of organic tofu, firm or extra firm
• 1 part umeboshi vinegar (¼ cup umeboshi vinegar)
• 3 to 4 parts water (¾ to 1 cup water). Use more water for a milder flavor.
Preparation
• Rinse the tofu and cut into half-inch-thick slices or strips.
• Place the tofu on a clean cotton towel or paper towel. Place another towel on top and gently press out excess water.
• Place the cut tofu in a flat Pyrex dish.
• Mix the umeboshi vinegar and water in a measuring cup, then pour over the tofu. The tofu should be fully immersed in the liquid. You can place a bamboo mat on top of the tofu to keep it immersed.
• Allow the tofu to marinate at least 3 hours. I like to make this and let it sit overnight in the refigerator.
SIMMERED TOFU
Preparation time: 10 minutes
Half a block of tofu will make 3 sandwiches or 6 sushi rolls
Ingredients
• ½ block organic tofu, extra firm
• 2 teaspoons shoyu
• 2 teaspoons umeboshi vinegar
• ½ teaspoon mirin
• 6 teaspoons water
Preparation
• Rinse the tofu and cut into ½-inch-thick slices.
• Measure the liquid ingredients and pour into a stainless steel sauce or frying pan.
• Place the tofu in the pan and turn on the flame to medium.
• Bring the liquid to a very gentle boil, lower the flame, and simmer for 2 to 3 minutes on each side.
• Remove the tofu from the pot and place on a plate or dish, and allow it to cool before serving.
Use tofu cheese in salads, in lightly cooked vegetable dishes, or in pasta.
Preparation time: 5 minutes
½ block tofu makes approximately 2 cups tofu cheese
Ingredients
• ½ block organic tofu, extra firm
• cup umeboshi vinegar
Preparation
• Rinse the tofu, then place in a bowl. Use one hand to begin crumbling the tofu while also pouring the umeboshi vinegar into the bowl with the other hand. The texture should remain firm.
HIYAYAKKO (“COLD TOFU”)
This recipe was created and adapted from my personal experience of eating “cold tofu” in a number of Japanese restaurants. I order it without the bonito.
Tofu is a traditional food of Asian cuisine and may be prepared in a variety of ways. Chilled tofu is a light and fresh dish which is so simple and perfect for summer. There are many different toppings you can try and this is the way I like to prepare it.
Preparation time: 7 to 10 minutes
Serves 3 to 4
Ingredients
• One block fresh tofu
• 2 to 3 inches freshly grated ginger
• 2 to 3 finely chopped scallions
Ingredients
• 2 tablespoons shoyu
• 1 teaspoon mirin
• ½ teaspoon umeboshi vinegar
• ¼ teaspoon brown rice vinegar
• Hot chili peppers or shichimi, optional
Preparation
• Rinse and dry 1 block of tofu.
• Cut into equal size pieces approximately 2 inches long and 1 inch thick.
• Use a dry clean cloth or paper towel and lightly press to tofu to remove excess water.
• Place the tofu on a serving dish.
• In a separate bowl mix your sauce.
• Garnish each piece of tofu with fresh grated ginger followed by scallion.
• If you are using bonito put a little on each piece of tofu.
• Pour the sauce over top of the tofu and serve or dip individual pieces of tofu in the sauce.
Tempeh is a fermented bean product with a dense consistency and texture. It is a delicious source of protein with a hearty bite and is extremely versatile. Tempeh needs to be boiled in order to make it digestible.
Boiled Tempeh
• Boil the tempeh in a mixture of 9 parts water to 1 part shoyu, a small piece of kombu, and a few slices of ginger. The tempeh will keep in the cooking liquid for up to 1 week.
Fried Tempeh
• Place about to ¼ inch of safflower oil in a cast-iron frying pan. Cut tempeh into desired-size pieces. Fry on each side until the tempeh reaches a golden brown color.
• Place the fried tempeh on unbleached paper to drain off excess oil.
Serving Suggestions
• Cut into cubes and add to light vegetable dishes or salads.
• Cut into strips and use in wraps, fajitas, or nori rolls.
• Use in sandwiches.
NATTO
Natto is a fermented soybean product that is said to have an acquired taste.
Natto has numerous health benefits including strengthening digestion, cardiovascular function, and clarifies thinking. It is high in calcium, so it is great for the bones, skin, and hair. It is also said that eating natto helps make us brilliant and beautiful.
Ingredients
• 3 ounce pakage of natto
• 1 finely chopped scallion
• ½ sheet of toasted nori, torn finely
• to teaspoon shoyu (begin by adding ¼ teaspoon and add additional if desired)
• ¼ teaspoon stone ground mustard or Dijon style
Preparation
• Place natto, toasted nori, scallions, and shoyu in a bowl. Whip together with chopsticks. You will know the ingredients are mixed well when the consistency becomes sticky and stringy. Natto may be eaten together with rice, toasted nori, with noodles or in miso soup. Natto is also delicious with fried mochi and toasted nori.
NATTO WITH SAUERKRAUT
Prepartion time: 5 to 7 minutes
3 ounces of natto serves 2
Ingredients
• 3 ounce package of natto
• 2 to 3 tablespoons sauerkraut
• to teaspoon shoyu
• to ¼ teaspoon mustard, optional
• Spicy variation: use kimchi in place of sauerkraut
SUBSTANTIAL LONG-COOKED VEGETABLE DISHES
These long-cooked vegetable dishes are considered to be substantial because of their strengthening qualities and their ability to provide us with health benefits for up to 3 days.
NISHIME VEGETABLES
Nishime is a style of cooking that creates a settling energetic effect. Vegetables are cut into medium to large chunks and steamed until they become meltingly soft and tender. In nishime-style cooking, a small piece of kombu seaweed is cooked with the vegetables. The use of kombu, together with the longer cooking time, brings out the protein and carbohydrate qualities in the dish. Nishime is also a layered dish: lighter vegetables are layered on the bottom, followed by round vegetables in the middle, and root vegetables on top. From an energetic perspective, layering this dish enhances its settling qualities. This dynamic cooking method provides us with lasting energy, harmonizes our central organs, and keeps our blood sugar stable.
Preparation time: about 45 minutes
A 1-quart pot yields approximately 4 to 5 servings
Ingredients
• 1-square-inch piece of kombu, rinsed and/or soaked
• to teaspoon sea salt
• Water to cover the bottom of the pot by ¼ to ½ inch
• A variety of vegetables cut into 1- to 2-inch chunks. I recommend using sweet vegetables with this dish (refer to vegetable list, p. 193).
• Round vegetables, cut into wedges or half-rounds.
• Root vegetables, cut using a partial or full roll cut about 1 to 2 inches in length
• Hearty-style leafy greens (such as celery or leeks)
• On occasion you can also use dried shiitake mushrooms in nishime cooking.
Cookware
• This dish works best using a heavy pot with a tight-fitting lid. The dish will also turn out much better if the vegetables fit tightly into the pot, leaving very little space. As mentioned above, a 1-quart pot will yield 4 to 5 servings.
Preparation
• Place kombu on the bottom of the pot.
• Add the first layer of vegetables.
• Add ¼ to ½ inch water to cover the bottom of the pot.
• Continue layering the vegetables.
• Add a tiny pinch of sea salt, cover, and bring to a boil over a medium flame. When the water begins to boil, steam will begin to build inside the pot. You may see the steam or notice a little condensation on the side of the pot. You may even hear the water begin to boil. All these signs are an indication that the water inside the pot is boiling.
• Turn the flame down and simmer on low for an average of 25 to 30 minutes, or until the vegetables are tender. The cooking times will vary, depending on the vegetables you use and the size of the pieces.
• Remove the lid and lightly season with a few drops of shoyu.
• Place the lid back on the pot, then pick up the pot and give it a gentle shake to blend the shoyu with any liquid remaining in the pot. Return the pot to the stove and cook for another 4 minutes.
• Remove the pot from the stove and let it stand for a few minutes before placing the vegetables in a serving dish.
ARAME WITH SWEET VEGETABLES
Preparation time: 30 to 40 minutes
Serves 6
Ingredients
• ½ package arame, about 25 grams, soaked until soft, soaking water discarded
• 4 cups onions, sliced into ¼-inch half-moons
• 2½ cups carrots, cut into thin matchsticks
• Approximately ½ cup water
• teaspoon sea salt
• ¾ to 1 teaspoon shoyu
• ¼ teaspoon mirin
• to ¼ teaspoon sesame oil, optional
Preparation
• Place the onions in a pot with enough water to cover, and turn flame to medium-low.
• When you notice the onions begin to “sweat,” add a pinch of sea salt.
• Continue to cook the onions for 3 minutes.
• Layer the carrots on top of the onions and the arame on top of the carrots.
• Add enough water to reach the bottom portion of the arame.
• Cover and bring to a boil on a medium-high flame.
• Reduce the heat to medium-low and simmer for 15 minutes.
• Remove the lid and check the level of the liquid in the pot. There should be about 1½ inches of liquid left in the bottom of the pot. If there is still too much liquid in the pot, crack the lid and allow some of the liquid to reduce before seasoning.
• Add the sesame oil if using, followed by the shoyu.
• Add the mirin.
• Gently fold to blend the seasoning with the ingredients.
• Replace the cover, reduce the heat, and simmer on low for another 5 minutes.
Variations
• For a richer taste, layer crumbled tofu under the arame.
• For a lighter dish, add green peas, snow peas, or edamame at the end of cooking.
ROOTS AND GREENS
Preparation time: 10 to 20 minutes
Serves 3 to 8, depending on the size of the vegetable. One bunch of radishes or turnips will serve 3 to 4, while a daikon radish will serve 6 to 8.
Ingredients
• Choose one of the following: daikon, red radishes, turnips, or carrots.
• Separate the roots from the stems and leaves, making sure to leave the small connection between the root and stems intact on the root. Cut root portion into matchsticks or half-rounds, or dice them. Finely chop the stems and leaves, separating the leafy parts from the thicker portions of the stems.
• teaspoon sea salt
• to ¼ teaspoon shoyu
• ¼ to ½ cup water
Preparation
• Gently heat enough water to cover the bottom of the pan.
• Add the roots and begin sautéing. If you are using carrots, add ½ teaspoon sesame oil to the pan when sautéing.
• When the roots begin to “sweat,” add a tiny pinch of salt and continue to sauté.
• Add about ¼ cup water, cover, and simmer a few minutes until the roots are about halfway cooked.
• Pull the roots to one side of the pot and add the stems. Fold the roots over the stems, cover, and continue to simmer for 2 to 3 minutes.
• Once again, move the roots and stems to one side, add the leaves, and fold the roots on top of the greens. Allow to simmer another minute before lightly seasoning with the shoyu. Fold the top into the bottom to blend everything together.
CLASSIC KINPIRA
This dish is delicious and hearty. It it is helpful for strengthening blood quality, the bones, and the central nervous system.
Preparation time: 30 to 40 minutes
Serves 6
Ingredients
• 2 cups burdock, cut into thin matchsticks or shaved
• 2 cups carrots, cut into thin matchsticks or shaved slightly thicker than the burdock
• 2 cups lotus root, cut into half-rounds
• ¼ teaspoon light or toasted sesame oil
• teaspoon sea salt
• ½ cup water
• Shoyu, approximately ½ teaspoon
• Mirin, approximately teaspoon
• Fresh ginger juice, to taste, or shichimi
Preparation
• Add several drops of sesame oil to the skillet and gently heat on a medium-low flame.
• Add the burdock to the pan and begin to sauté.
• When the burdock is coated evenly with oil, add a pinch of sea salt and continue to sauté until the color begins to deepen, approximately 4 minutes.
• Add the lotus root and sauté until it begins to sweat, then add the carrot.
• Add a little water to the bottom of the skillet, then cover and simmer until vegetables are tender, about 7 to 9 minutes.
• Lightly season with the shoyu and mirin, cover, and cook another 4 to 5 minutes.
• At the very end of cooking, add a squeeze of fresh-grated ginger juice or a dash of shichimi.
SWEET VEGETABLE KINPIRA
This is a lighter version of the “classic” sauté and simmer style using sweet vegetables.
Preparation time: 30 to 40 minutes
Serves 4
Ingredients
• 2 cups onions, cut into ¼-inch-thick half-moons
• 2 cups root and/or round vegetables, cut into thin matchsticks or slices
• ¼ to ½ teaspoon light sesame oil
• to teaspoon sea salt
• ¼ teaspoon shoyu
• Optional: fresh-grated ginger juice
Preparation
• Pour the sesame oil into a skillet, turn on the flame to medium-low to gently heat the oil.
• Add the onions and begin to sauté. When you notice a slight change in color, add a small pinch of sea salt.
• Add approximately ¼ cup water and continue sautéing until the onions become translucent.
• Add the harder, more fibrous vegetables to the pan and let cook 1 minute. Then add the rest of the vegetables and continue to sauté.
• Add just enough water to keep the pan moist, then cover and simmer until the vegetables are tender.
• Lightly season with a few drops of shoyu.
• Fold to blend the seasoning, cover, and simmer for another 4 to 5 minutes.
• Turn off the flame, then add a squeeze of fresh-grated ginger juice.
• Gently fold to blend with the vegetables.
• Place in a serving dish and cover with a bamboo mat.
CANDIED SWEET POTATOES
Preparation time: 30 minutes
Serves 2, using 1 medium sweet potato per person
Ingredients
• 2 sweet potatoes, peeled and cut lengthwise into 2-inch-thick slices
• 2 tablespoons brown rice syrup
• 1 tablespoon barley malt
• ½ to 1 teaspoon pure maple syrup
• 1 teaspoon extra virgin olive oil
• Water
• Small pinch sea salt, between and teaspoon
Preparation
• Place the sweet potatoes in the pan with just enough water to cover the bottom of the pan. Cover and bring to a boil.
• Lower the flame and steam on low heat for 5 minutes.
• Remove the lid and drizzle a little olive oil over the sweet potatoes, then add a pinch of salt, cover, and continue to steam for 10 minutes.
• In a separate bowl, mix the rice syrup, barley malt, and maple syrup together. Pour over top of the sweet potatoes, replace lid, and continue to cook until the potatoes are tender. As the potatoes cook, the sauce will reduce, forming a sweet glaze.
MEDITERRANEAN SAUTÉED VEGETABLES
This is one of my “go-to” dishes when I want something quick with a little more substance. It is simple to prepare, yet offers a nourishing and satisfying quality. As an added bonus, everyone who tries it seems to love it!
Preparation time: 10 to 15 minutes
Serves 4 to 6
Ingredients
• 1 bunch of broccoli or a small head of cauliflower, or round green cabbage
• 2 to 3 tablespoons extra virgin olive oil
• ¼ to ½ cup of water
Cookware
• Deep stainless steel or cast-iron sauté pan with lid
Preparation
• Cut vegetables into medium to larger florets, or into 2-inch pieces if using cabbage.
• Peel and slice the stems into matchsticks proportionate to the size of the florets.
• Add enough water to cover the bottom of the pan, then turn on the flame to medium-low.
• Place the stems and florets in the pan, cover, turn the flame to medium, and steam for 2 minutes.
• Remove the lid and drizzle olive oil over the vegetables, then add a pinch of sea salt.
• Cover and continue to steam for another minute.
• Remove the lid and gently fold to blend the seasonings.
• Return the cover and continue cooking about 7 minutes, or until the vegetables reach the desired texture. The longer you cook the vegetables, the sweeter they will be. Remove vegetables from the pot, place in a serving dish, and cover with a bamboo mat.
SAUTÈED BROCCOLI RABE
Preparation time: 7 to 10 minutes
Serves 2
Ingredients
• 1 bunch broccoli rabe, stems, leaves, and florets separated
• 2 to 3 tablespoons extra virgin olive oil
• to ¼ teaspoon sea salt
• Water
• Dried red pepper flakes, optional
Preparation
• Cut the stems on an angle into 2-inch-long pieces.
• Add enough water to cover the bottom of the pan, then turn the flame to medium-low and place the stems in the pan.
• Cover and steam for 1 to 2 minutes.
• Add the leaves, cover, and steam for another minute.
• Add the florets, a drizzle of olive oil, and a pinch of salt.
• Gently fold the ingredients to blend the seasoning and continue to sauté until tender but still slightly crunchy.
• Place in a serving bowl and cover with a bamboo mat.
BOILED DAIKON WITH SWEET MISO-TAHINI SAUCE
Preparation time: 35 to 45 minutes
Serves 2 to 4
Ingredients
• 1 tablespoon sweet brown rice miso or barley miso
• 2 tablespoons roasted tahini
• 2 tablespoons brown rice syrup
• 1 large daikon or 2 medium-size daikon radishes, peeled and cut ¼- to ½-inch thick on the diagonal
• 1 pinch of sea salt, about teaspoon
• Place cut daikon in a pot with water to cover and a small pinch of sea salt.
• Bring to a boil on a medium-high flame then cover. It is okay to leave the lid slightly cracked as to not make a mess on your stove.
• Lower the flame and simmer until the daikon is tender, approximately 30 to 40 minutes depending on the thickness and texture of the daikon.
• While the daikon is cooking prepare the sauce.
• Place 1 slightly rounded tablespoon of miso in a bowl then dilute with a tablespoon of the daikon cooking water; mix well to a smooth consistency.
• Add 2 tablespoons of tahini and blend together with the miso to form a thick paste.
• Add 2 tablespoons of brown rice syrup, stir well until all ingredients are blended into a thick, smooth paste.
• When the daikon is thoroughly cooked place each piece on a flat serving platter and allow to cool for a minute before adding the sauce. A wire spider utensil works best to allow the excess liquid to drain. It works best if you only take a few pieces of daikon at a time. This helps to prevent the sauce from running and making your dish look messy.
• Place a small amount of sauce on each piece of daikon and serve immediately, while hot.
Note: If you have extra sauce it will easily keep in the refrigerator for about a month.
SAUTÉED ONIONS, CABBAGE, AND TOMATOES WITH MISO
Preparation time: 20 minutes
Serves 4 to 6
Ingredients
• 1 medium onion, sliced into ¼-inch half-moons
• 5 to 6 cups green cabbage, cut into 1-inch pieces
• 3 cups plum tomatoes (peeled and diced)
• 1 to 2 tablespoons extra virgin olive oil
• to teaspoon sea salt
• ¾ to 1 cup water. If using canned tomatoes use less water.
• ½ teaspoon aged barley miso per cup of liquid
Preparation
• Gently heat a few drops of olive oil.
• Add the onions and begin to sauté.
• As you are sautéing add a small amount of water to the sides of the pot.
• When the onions begin to show a slight change in color add a small pinch of sea salt.
• Gently fold to blend the ingredients. Continue sautéing for another couple minutes.
• Add a small amount of water to the sides of the pot then layer the cabbage on top of the onions. Add additional water, enough to half cover the cabbage.
• Lower the flame and simmer for 5 minutes.
• Add the diced tomatoes to the cabbage and fold to blend all the ingredients.
• Measure the amount of miso and use a little of the cooking water to dilute the miso.
• Make a well in the middle of the vegetables and add the miso.
• Cover and simmer for 5 minutes.
• Remove the cover and add a drizzle of olive oil.
• Fold the bottom into the top to allow the seasonings to blend evenly with the vegetables. Simmer for another 2 to 3 minutes.
• This dish may be served as a side dish, over rice, noodles, or pasta.
SAVORY SESAME BURDOCK
For strength and vitality.
Preparation time: 25 to 30 minutes
Serves 2 to 4
Ingredients
• 1 cup of cut burdock. I recommend using a partial roll cut.
• ¾ cup of water or water to cover
• A small pinch sea salt
• ½ teaspoon toasted sesame oil
• ¾ teaspoon shoyu
• ¼ teaspoon mirin
• ½ teaspoon umeboshi vinegar
Preparation
• Place the cut burdock in a pot with enough water to cover the burdock.
• Turn on the flame and bring the water to a boil.
• Add a tiny pinch of sea salt ( of a teaspoon).
• Cover the pot, lower the flame, and simmer for 10 minutes.
• Crack the lid and continue to simmer, allowing most of half the liquid to reduce, leaving about inch to cover the bottom of the pot.
• Add the toasted sesame oil.
• Add the shoyu, mirin, and umeboshi vinegar.
• Gently fold the bottom into the top to allow the ingredients to mix.
• Continue to simmer on low until almost all of the remaining liquid reduces.
• Place in a small serving dish and cover with a bamboo mat until you are ready to eat.
Variations
• Garnish with some plain toasted sesame seeds
• For a spicy effect, add a little hot spice, like shichimi during the seasoning, or use spicy toasted sesame oil in place of the regular sesame oil.
SWEET AND SOUR BEETS
Preparation time: 30 to 35 minutes
Serves 4 to 5
Ingredients
• 4 to 5 beets, peeled and sliced into ½ inch thick half-rounds
• 1½ cups red onions cut into ¼-inch-thick half-moons
• ¼ teaspoon toasted sesame oil
• ¾ cup water
• to teaspoon sea salt
• ½ teaspoon olive oil
• 1 to 2 tablespoons brown rice syrup
• 1 to 1½ teaspoons brown rice vinegar or fresh-squeezed lemon juice ( wedge of lemon)
Preparation
• Gently heat a small amount of toasted sesame oil.
• Add the red onion and begin to sautéing the onions.
• When the onions are evenly coated with oil add a small pinch of sea salt and continue to sauté another 2 to 3 minutes.
• Add enough water to cover the bottom of the pot by 1 to 1½ inches. The more water you use the more juice it will yield.
• Layer the beets on top of the onions.
• Add a pinch of sea salt, cover and cook until you see a little steam emerging from the pot.
• Lower the flame and simmer on low for 20 minutes, until the beets are almost soft.
• You can use a wooden skewer or toothpick to check the tenderness.
• Drizzle a small amount of olive oil over the beets.
• Add the rice syrup.
• Cover and continue to simmer until the beets have reached the perfect texture you desire.
• Carefully remove the beets from the pot and place in a serving dish.
• Add fresh-squeezed lemon juice or brown rice vinegar to the beet juice.
• Pour the juice over the beets before serving.
SWEET AND SOUR LOTUS ROOT
Preparation time: 35 minutes
Serves 4 to 6
Ingredients
• 4 cups fresh lotus root cut into ½-inch rounds (about 2 to 3 small roots). Use loose-packed lotus roots rather than roots that have been vacuum sealed. Lotus root is often packed in straw-filled crates. Choose the more round bulbous roots. These are better quality and have more vitality, thus offering us more vitality when we eat them!
• to 1/8 teaspoon sea salt
• 3 to 4 cups water
• 1 to 2 teaspoons toasted black sesame seeds
Preparation
• Place the lotus root in a pot and cover with water.
• Add a small pinch of sea salt.
• Bring to a boil, cover, and simmer for ½ hour. After the first 15 minutes, begin preparing the sauce.
• Remove the lotus, place in a serving dish, and cover with the hot sauce.
• Garnish with toasted black sesame seeds.
Sauce Ingredients
• ½ cup grated lotus root
• cup water
• 1 tablespoon rice syrup
• ¼ to ½ teaspoon brown rice vinegar, to taste
• Toasted black sesame seeds and grated fresh ginger juice, optional
Sauce Preparation
• Measure cup of water and pour it into a pot.
• Squeeze the grated lotus root and the juice to the water.
• Add a pinch of sea salt.
• Bring to a boil, lower the flame, and simmer for 3 minutes until the liquid thickens. Add rice syrup and brown rice vinegar.
• Pour the sauce over the lotus root.
• Garnish with toasted black sesame seeds before serving.
Preparation time: 20 to 25 minutes
Serves 4 to 5
Ingredients
• 5 to 6 cups red cabbage sliced into ½-inch strips
• 1 cup red onions cut into ¼-inch half-moons
• ¼ teaspoon toasted sesame oil
• ½ cup water
• to ¼ teaspoon sea salt
• 1 teaspoon olive oil
• teaspoon umeboshi vinegar
• 1 to 2 tablespoons brown rice syrup
• 1 to 1½ teaspoons brown rice vinegar
• ½ to 1 teaspoon caraway seeds
Preparation
• Gently heat a small amount of toasted sesame oil in a cast-iron pot.
• Add the red onions and begin to sauté.
• When the onions are evenly coated with oil add a small pinch of sea salt and the umeboshi vinegar.
• Add a little water and continue to sauté another 2 minutes.
• Add the red cabbage and a little more water. Continue sautéing.
• Add enough water to cover the bottom of the pot by 1 to 1½ inches.
• Add the remaining sea salt, cover, and cook until you see a little steam emerging from the pot.
• Lower the flame and simmer on low for 15 minutes.
• Remove the lid and drizzle a small amount of olive oil over the vegetables.
• Add the caraway seeds.
• Add the rice syrup and fold to blend all the ingredients.
• Cook uncovered for another 2 to 5 minutes.
• Add the brown rice vinegar and fold to blend the ingredients.
• Place in a serving dish along with the juice and cover with a bamboo mat.
VEGAN CAULIFLOWER AU GRATIN
Preparation time: 20 minutes
Serves 4 to 6
Ingredients
• 5 cups cauliflower or 1 medium head, cut into larger florets
• to teaspoon sea salt
• 1 to 2 tablespoons extra virgin olive oil
• 1 block extra firm tofu
• ½ cup roasted tahini
• 1 tablespoon green nori flakes or finely chopped parsley
• ¼ to ½ cup of umeboshi vinegar
• ½ to ¾ cup water
Preparation
• Place the tofu in a bowl and use your hands to crumble it while adding the umeboshi vinegar.
• Add the tahini and the nori flakes or parsley and mix all in together.
• Pour the water into a slightly deeper pan. More water makes a slightly creamier dish.
• Place the cauliflower florets in the pot, cover, and begin to steam the cauliflower for 1 minute.
• Add a drizzle of olive oil and the sea salt. Cover and steam for another minute.
• Layer the tofu mixture on top of the cauliflower, cover, and continue steaming for 3 minutes.
• Add a finishing touch of olive oil and cook uncovered until the tofu becomes creamy in consistency. Place in a serving dish and cover with a bamboo mat.
Lightly cooked vegetable dishes are important to include with every meal. They provide us with fresh, uplifting energy and keep our internal condition hydrated. When we eat lightly cooked vegetable dishes on a regular basis, we do not need to drink gallons of water every day. Because these dishes are cooked quickly, they sharpen our reflexes, allowing us to think and react more quickly, a wonderful benefit for both work and play!
QUICK SAUTÉED BABY SPINACH
Preparation time: 4 to 5 minutes
Serves 2 to 4
Ingredients
• 1 bunch or box of spinach. Wash the spinach by filling a bowl and dunking it in the water. You may have to pour off the water and dunk several times to remove excess debris. Even when purchasing “triple washed” boxed vegetables I still prefer to wash again.
• ¼ cup water
• 3 to 5 drops toasted sesame oil
• ⅛ teaspoon sea salt
• 3 to 5 drops mirin
Variation combining oils
• 1 drop toasted sesame oil
• ½ teaspoon extra virgin olive oil
• ¼ teaspoon sea salt
• teaspoon shoyu
• Fresh-squeezed lemon or mirin
• Red pepper, optional
Preparation
• Use a stainless steel skillet.
• Gently begin to heat just enough water to cover the bottom of the pan.
• Add the toasted sesame oil.
• Add the spinach and begin to sauté for approximately 10 seconds.
• Add the sea salt and gently fold to blend the seasoning. If using olive oil, drizzle a little oil over the top of the vegetables, then add a little sea salt and fold to blend the seasoning.
• Add the shoyu and fold.
• Add either fresh-squeezed lemon juice or mirin and fold to blend all the flavors.
• Place in a serving dish and cover with a bamboo mat.
• Optional: For a light spicy taste add a smidge of red pepper.
QUICK SAUTÉED ROMAINE WITH TOFU CHEESE
Preparation time: 7 to 8 minutes
Serves 2 to 4
Ingredients
• 1 head romaine lettuce, washed and broken into 2-inch pieces. Separate the lower thick part of the leaf from the thinner, deeper green part. (Baby greens may be kept whole.) When washing lettuce it is preferable to use a dunk method, filling a bowl with water and submerging the lettuce. This helps to remove any debris and grit. You may need to dunk several times.
• ¼ cup water
• ⅛ teaspoon sea salt
• 1 tablespoon extra virgin olive oil
• ½ to ¾ cup tofu cheese
• Black pepper, optional
Variation using sesame oil
• 1 drop toasted sesame oil
• 3 to 4 drops light sesame oil
• A small pinch sea salt
• ¼ teaspoon shoyu
• 3 drops mirin
• ½ to ¾ cup tofu cheese
Preparation
• Add just enough water to cover the bottom of a stainless steel skillet.
• Over a medium-low flame add the lower white part of the lettuce leaf and begin to sauté for approximately 10 seconds.
• Add the thinner green part of the leaves.
• Drizzle a little oil over the top, then add a little sea salt and fold to blend the seasoning. Place in a serving dish then add 1 to 2 tablespoons of tofu cheese.
• Optional: For a light spicy taste add a smidge of black pepper.
QUICK STEAMED GREENS
Quick steamed greens are a lightly cooked vegetable dish with more settling energetic qualities. Steamed greens should be bright, crunchy, and a little deeper in color than blanched greens. Use only one type of leafy green per serving. Broccoli can be considered a leafy green.
Preparation time: 1 to 2 minutes
2 to 3 leaves serves 1 person
Ingredients
• Choose a leafy green from the “regular use” list, p. 191.
• Squeeze of fresh lemon juice, optional
Preparation
• Wash the vegetables well to remove unwanted debris and dirt.
• Separate the leaves from the stems with a sharp knife.
• Cut the stems on an angle.
• More fibrous stems should be sliced thinly, approximately to ¼ inch in width. Juicier stems (such as bok choy or napa cabbage) may be cut thicker, approximately ½ to 1 inch in length.
• Cut the leaves on an angle, approximately 1 to 2 inches in length.
• Place ¾ to 1 inch of water in the bottom of a pot and place the steamer basket over the pot.
• Cover and turn the flame to medium-high.
• When the pot is filled with steam, add the stems to the basket.
• Cover and steam for 20 seconds or longer. The more fibrous the stem, the longer you will need to cook them, up to 1 minute in some cases.
• Add the leaves, cover and continue steaming for another 30 seconds or longer. Again, the texture of the greens varies according to the vegetable type, the growing season, and the environment.
• When done, the greens should still be crunchy, but tender enough to chew easily.
• Remove the greens from the basket and place in a serving dish. Cover with a bamboo mat until serving.
• Optional: For an even lighter, more refreshing effect, add a squeeze of fresh lemon on your greens.
BLANCHED VEGETABLE SALAD
This light and colorful dish is a combination of root, round, and leafy green vegetables. The method of preparation and the combination of the different types of vegetables creates a dynamic energetic effect that helps to activate circulation from deep inside our bodies.
Preparation time: 10 to 15 minutes
Serves 2 to 3
Ingredients
• Choose a minimum of 2 different vegetables, from different categories, or use the combination listed below:
• 4 to 5 leafy greens, thinly sliced 1 inch wide by 2 inches in length
• 1 to 2 cups round vegetables, quartered and sliced thinly
• ½ cup root vegetables, cut into matchsticks ideally not thicker than ½ inch
• A small pinch of sea salt
• Enough water to fill the pot halfway up
• A stainless steel pot
• A “spider” or mesh vegetable skimmer (to remove vegetables from the water)
Preparation
• Fill a pot halfway with water and bring the water to a boil over a medium flame.
• Add a pinch of sea salt.
• In an open pot, blanch one vegetable at a time, starting with the mildest in taste and lightest in color. When you add the vegetables, the water may stop boiling.
• When the color of the vegetables brightens, remove the vegetable from the pot and place on a plate. Cover with a bamboo mat and drain off any excess water.
• After the water returns to a boil, add the next vegetable and repeat the process.
• Repeat the entire process for all of the vegetables.
• Allow the vegetables to cool, then gently mix in a bowl.
• Cover with a bamboo mat until ready to serve.
• Optional: Sprinkle brown rice vinegar or umeboshi vinegar on your blanched salad.
QUICK SAUTÉED VEGETABLES—RED ONION, BOK CHOY, CARROT
Preparation time: 10 to 15 minutes
Serves 4
Ingredients
• 1 medium onion, sliced into thin half-moons
• 1½ cups root vegetables, cut into thin matchsticks
• 4 to 6 leafy greens leaves, stems and leaves separated and cut ½-inch thick on the angle
• 1 to 2 teaspoons light sesame oil or 1 tablespoon extra virgin olive oil
• teaspoon sea salt
• ¼ to ½ cup water
• Several drops shoyu
Note: Sautéed vegetables cook quickly. They should be bright, colorful, and crunchy.
Preparation
• Gently heat the oil in a saucepan, skillet, or other sauté pan.
• Tilt the pan so the oil spreads out evenly and lightly coats the bottom.
• Add the onions, turn up the flame, and begin to sauté.
• Add a little water, a pinch of sea salt, and continue to sauté for 2 minutes.
• Add the leafy green stems and more water if needed to keep the pan moist, continue to sauté.
• Add the leaves, followed by the root vegetables, and continue sautéing.
• When the colors begin to deepen, approximately 1 to 2 minutes, you are ready to season. Make sure you have a little juice in the bottom of the pan. If the pan is dry, add a little more water.
• Add a few drops of shoyu to the juice, then continue sautéing to blend the seasoning.
• Remove the vegetables from the skillet, place in a serving dish, and cover with a bamboo mat until ready to serve.
• Optional: Add a little spice, such as red pepper flakes or ginger juice. Chili pepper may be added after the onions at the beginning of cooking. A squeeze of fresh ginger juice may be added at the very end of cooking.
This is a light preparation style where I begin by slightly steaming the greens, then adding oil and seasoning. The greens are juicy but still retain their crunchy texture.
Preparation time: 7 to 8 minutes
Serves 2 to 4
Ingredients
• ½ to 1 bunch leafy greens, washed and cut into larger pieces (approximately 2 to 3 inches in length and width). Baby greens may be kept whole.
• teaspoon sea salt
• 1 tablespoon extra virgin olive oil or several drops of light sesame oil
• If using olive oil, season only with sea salt.
• Season with 5 to 6 drops of shoyu if using sesame oil.
Preparation
• Gently heat just enough water to cover the bottom of the pan.
• Add the stems, cover, and steam for 20 to 30 seconds.
• Add the leaves, cover, and steam for another 10 seconds.
• Drizzle a little oil over the top, then add a little sea salt and fold to blend the seasoning.
• Finish cooking the greens using a sauté method, approximately 20 to 30 more seconds. Place in a serving dish and cover with a bamboo mat.
• Optional: Add fresh garlic, red pepper flakes, or fresh ginger juice.
Preparation time: 5 to 7 minutes
Serves 2 to 3
Ingredients
• ½ bunch washed mustard greens, stems and leaves separated
• 2 or 3 drops toasted sesame oil
• 5 or 6 drops shoyu
• 3 drops mirin
• ¼ cup water
Preparation
• Place a small amount of water in a skillet (enough just to cover the bottom of the pan) and turn on the flame.
• Add the stems, cover, and steam for 30 seconds to 1 minute.
• Remove the lid, add the leaves, cover, and steam for an additional 20 to 30 seconds.
• Remove the lid, and then add 2 to 3 drops of toasted sesame oil, 5 drops of shoyu, and 2 to 3 drops of mirin.
• Mix all ingredients together in the pan, using a wooden spatula or chopsticks.
• Place in a serving dish and cover with a bamboo mat.
Variations
• Use spicy toasted sesame oil, cayenne pepper, or shichimi.
• Use watercress, baby kale, or dandelion in place of mustard greens.
Raw salads refresh and relax our condition. There are many varieties of lettuces and leafy greens that taste great in salads. Even though it is not usually thought of as a “healthy” choice, I love using iceberg lettuce because it is so refreshing, due to its high water content. You can also mix and match the greens you use in your salads.
SIMPLE ICEBERG SALAD
Preparation time: 10 minutes
Serve 2 to 4
Ingredients
• ½ head iceberg lettuce
• 1 medium cucumber, cut into ½-inch-thick (or thinner) slices
• Optional: Carrots, grated or cut into feathery thin matchsticks
• 1 to 2 red radishes, sliced into thin half-rounds
• Tofu cheese: block tofu, crumbled and seasoned with cup umeboshi vinegar
Preparation
• Remove the outer leaves and center core of the lettuce.
• Break open the head of lettuce and wash.
• Drain off the excess water. Use a salad spinner or clean cotton dish towels to absorb the excess moisture.
• Break the lettuce up into a bowl.
• Add any additional vegetables you desire and/or tofu cheese.
• Toss together and serve with your favorite dressing.
Dressings:
• A few drops of umeboshi vinegar
• A few drops of brown rice vinegar
• A squeeze of fresh lemon or tangerine
• A few drops of balsamic or red wine vinegar
ARUGULA SALAD
Preparation time: 10 minutes
Serves 2 to 4
Ingredients
• 5 ounces arugula, washed
• Tofu cheese: block tofu, crumbled and seasoned with cup umeboshi vinegar
• cup lightly toasted pine nuts
• ½ to 1 tablespoon olive oil
• Pinch sea salt, about teaspoon
• Fresh-squeezed lemon juice to taste
• Fresh-cracked black pepper, if desired
Preparation
• Place arugula in a bowl and add a drizzle of olive oil and a tiny pinch of sea salt, then toss to blend.
• Add the tofu cheese and lemon, and toss to blend.
• Place in a serving dish, and garnish with toasted pine nuts.
Variations
• Add some thin slices of fresh pear or apple.
• Add thin slices of cooked beets.
ARUGULA SALAD WITH SAUTÉED MUSHROOMS
Preparation time: 10 minutes
Serves 4
Ingredients
• 5 ounces arugula, washed
• ½ to 1 lb. fresh mushrooms, such as oyster, beech, or maitake
• ½ red onion, sliced into half-moons
• Tofu cheese: block tofu, crumbled and seasoned with cup umeboshi vinegar
• Olive oil
• Pinch sea salt, about teaspoon
• ¼ teaspoon shoyu
• 3 or 4 drops mirin
Preparation
• Place the washed arugula in a bowl, and add the tofu cheese on top of the arugula.
Mushrooms
• Heat 1 to 2 tablespoons of olive oil in a pan.
• Add the red onion and begin to sauté.
• Add a little water, a pinch of sea salt, and 2 or 3 drops of umeboshi vinegar.
• Add the beech mushrooms, cover the pot, and simmer for 1 minute.
• Add the oyster mushrooms and continue to sauté.
• Add the maitake mushrooms and lightly season with the shoyu and mirin.
• Sauté for another minute to cook the mushrooms and blend the seasonings together.
• Pour the sautéed mushrooms over the arugula and tofu cheese.
• Lightly toss all ingredients together and serve.
VEGAN AVOCADO CAESAR SALAD WITH TEMPEH CROUTONS
Preparation time: 30 to 40 minutes, including the time to cook the tempeh
Serves 4 to 6
Ingredients
• 1 head romaine hearts, washed
• 1 package of tempeh, cooked and cut into 1-inch cubes (see tempeh recipe in the bean section)
• 1 small red onion, cut into -inch-thick half-moons
• Guacamole or avocado slices (½ to 1 avocado)
Preparation
• Slice the red onion and place in a bowl. Add teaspoon of sea salt and 2 or 3 drops of umeboshi vinegar. Use your fingers to gently rub the salt and vinegar into the onion until the color deepens. Set aside until you are ready to assemble your salad.
• Wash the romaine and remove any excess water using a salad spinner or cotton towel.
• Break the lettuce into a bowl.
• Add the red onion and the tempeh and lightly toss with your hands or wooden utensils.
• Add a little freshly made guacamole, toss to coat the lettuce. If you do not have time to make guacamole, add some fresh avocado slices.
• Drizzle a little umeboshi vinegar over the entire salad, then toss to blend the ingredients.
Preparation time: 15 to 20 minutes
Serves 2 to 4
Ingredients
• 1 avocado
• ½ cup finely diced onions
• Freshly sliced jalapeño pepper, center vein and seeds removed (optional)
• ¼ cup finely chopped cilantro
• Fresh lime juice, to taste
• 1½ to 1¾ teaspoons umeboshi vinegar
Preparation
• Dice the onion and place in a Pyrex bowl. Add teaspoon sea salt to the onion and gently mix. Add ½ teaspoon umeboshi vinegar to the onions, mix all ingredients together with your hands, and set aside while you prepare the other ingredients.
• Cut the avocado in half and remove the pit and the rind.
• Place avocado in a bowl together with the marinated onions and the liquid from the onions. Add the cilantro and the jalapeño, if using, and the remaining ¾ to 1 teaspoon umeboshi vinegar to taste. Add the lime juice and gently mix.
This recipe keeps longer than other guacamole recipes because of the umeboshi vinegar. The pickled onions balance the rich vegetable fat of the avocado. You can store the guacamole in a glass or earthenware bowl together with the pit (to maintain freshness). Remove the pit before serving. Serve with good-quality corn chips (made with non-GMO, organic corn and sea salt), lightly blanched or raw carrots or celery sticks, or top off a vegan rice and bean burrito.
BABY ARUGULA GOLDEN BEET AND PEAR SALAD
This easy to prepare salad gives you a gourmet feel using simple ingredients.
Preparation time: 15 minutes
Serves 4
Ingredients
• 5 ounces baby arugula, washed and spun to remove excess water
• 1 medium-size golden beet, peeled, precooked and sliced in -inch quarter rounds.
• 1 ripened pear sliced length wise, inch thick to match the beet. Keep the sliced pear in water with a small pinch of salt to prevent oxidizing.
• ¼ cup tofu cheese
• ¼ cup lightly toasted pine nuts or raw walnuts
• 1 to 2 teaspoons extra virgin olive oil
• teaspoon sea salt
• Fresh-squeezed lemon to taste, about wedge
• Optional: For a richer and sweeter taste use aged balsamic vinegar in place of lemon.
Preparation
• Place the arugula in a prep bowl, drizzle a small amount of olive oil over the arugula and add a small pinch of sea salt.
• Gently toss the greens using wooden salad utensils to mix the oil and salt evenly.
• Add ¼ to ½ cup of tofu cheese and toss all ingredients together.
• Squeeze fresh lemon juice over the greens and toss again.
• Place the arugula on a serving plate and arrange the beets and pears around the plate in a decorative fashion.
• Garnish the salad with the toasted pine nuts or walnuts.
Preparation time: 35 to 40 minutes
Serves 4 to 6
Ingredients
• 4 to 5 medium-size beets, peeled and cut into ½-inch wedges
• 1 cup red onions; sliced into thin half-moons
• Fresh mint
• 2 to 3 teaspoons extra virgin olive oil
• ¼ teaspoon sea salt
• 1 teaspoon umeboshi vinegar
• Fresh-squeezed lemon, wedge
• ½ cup tofu cheese
• to ½ cup of walnuts
• ¼ to ½ cup water
Preparation
• Place the sliced onions in a small prep bowl.
• Add 2 to 3 drops umeboshi vinegar and a few granules of sea salt.
• Using your fingers, gently massage the onions until they begin to glisten.
• Set the onion to the side and cover with a bamboo mat.
Cooking Beets
Preparation time: 15 to 30 minutes
• Place the beets in a deeper skillet with about an inch of water to cover the bottom of the pan.
• Turn on the flame and bring the water to a boil.
• Add a pinch of sea salt and 3 to 5 drops of umeboshi vinegar.
• Place a lid on the pot, lower the flame, and simmer for 10 minutes.
• Remove the lid, drizzle a teaspoon of olive oil over the beets, then add to ¼ teaspoon of sea salt.
• Cover and continue to cook the beets for another 10 to 15 minutes or until the beet reaches the texture you desire. The total cooking time will depend on how firm you like your beets.
• Remove the cooked beets from the skillet and allow them to cool. It is fine to refrigerate them until you are ready to make your salad.
• Place the beets in a prep bowl together with the red onions.
• Drizzle a little olive oil over top followed by a dash of umeboshi vinegar.
• Add a little fresh-squeezed lemon to taste and toss before plating.
• Place the beets and onions in a serving dish.
• Garnish with a little tofu cheese, raw walnuts, and fresh mint.
BIBB LETTUCE WITH SUN-DRIED TOMATOES AND SAUTÉED ONIONS
Bibb lettuce is the perfect combination of tenderness to crunch. For a beautiful presentation I recommend removing the outer leaves, using the inner leaves and leaving them whole. Keep the outer leaves, as they are the perfect size to use on a sandwich.
Preparation time: 7 to 10 minutes
Serves 2 to 4
Ingredients
• 1 head Bibb lettuce, washed and spun
• ½ cup red onions sliced into ¼ inch half-moons
• 3 to 5 sun-dried tomatoes, sliced thin. Choose sun-dried tomatoes that do not have to be reconstituted, pick the softer ones.
• ⅛ teaspoon sea salt
• 1 to 2 tablespoons extra virgin olive oil
• ½ to ¾ cup tofu cheese
• 1 to 2 tablespoons aged balsamic vinegar
• Optional: A crack of fresh black pepper
Preparation
• Place the lettuce in a prep bowl.
• Add the sliced tomatoes.
• Gently heat 1 tablespoon olive oil in a skillet.
• Add the red onions, a pinch of sea salt and begin to sauté.
• Add a splash of water and continue to sauté for another 1 to 2 minutes.
• Turn off the flame then add the onions to the salad.
• Add the tofu cheese.
• Drizzle additional oil over the top and a few granules of sea salt.
• Using wooden utensils gently toss to blend the ingredients.
• Place in a serving dish then dress with aged balsamic vinegar.
• Optional: For a light spicy taste add a smidge of black pepper.
CABBAGE SLAW
Preparation time: 30 minutes
Serves 2 to 3
Ingredients
• 1 cup finely sliced green cabbage
• ½ cup finely cut carrot matchsticks
• to teaspoon sea salt
• teaspoon umeboshi vinegar
• 1 tablespoon fresh lime juice
• Chopped cilantro and hot sauce, optional
Preparation
• Cut cabbage and the carrots into fine strips and place in a prep bowl.
• Add a small pinch of sea salt.
• Use your hand to gently mix the sea salt with the vegetables.
• The vegetables will begin to give off a little liquid.
• Add a little umeboshi vinegar.
• Move all of the vegetables into the center of a bowl.
• Place a plate on the vegetables and a very light weight on top of the plate.
• Lightly press the vegetables while you are preparing the other ingredients. (About ½ hour, give or take a few minutes!)
• Remove the plate and the weight.
• Pour off any excess liquid, squeeze a little fresh lime on the veg.
MIXED ARUGULA AND BITTER LEAF SALAD
Preparation time: 15 minutes
Serves 4
Ingredients
• 3 ounces baby arugula; washed and spun to remove excess water
• 2 ounces Belgian endive, washed
• 1 ounce radicchio
• ¼ cup tofu cheese
• 1 to 2 teaspoons extra virgin olive oil
• Fresh-squeezed lemon to taste, about wedge
• cup toasted pine nuts or walnuts
• Optional: For a richer and sweeter taste use aged balsamic vinegar in place of lemon.
Preparation
• Place the vegetables in a prep bowl, drizzle a small amount of olive oil over top.
• Add a small pinch of sea salt and gently toss using wooden utensils.
• Add ¼ to ½ cup of tofu cheese and the rest of the olive oil.
• Squeeze fresh lemon juice over the greens and toss again.
• Place on a serving plate.
• For a rich addition, garnish the salad with the toasted pine nuts or walnuts.
MUSHROOM FENNEL AND BABY ARUGULA
Preparation time: 15 to 20 minutes
Serves 4
Ingredients
• 2 cups of button mushrooms, cleaned and cut into ¼-inch slices
• 5 ounces of baby arugula, washed and spun to remove excess water
• 2 cups of fennel, sliced thin
• 2 to 3 teaspoons organic extra virgin olive oil
• teaspoon sea salt
• Fresh-squeezed lemon to taste
• Fresh cracked black pepper, optional
Preparation
• Wash and spin the arugula and place in a large prep bowl.
• Wash and slice the fennel, then place in a separate prep bowl.
• Add a small pinch of sea salt, about teaspoon, and gently begin to massage the fennel for 2 to 3 minutes or until it begins to glisten, then set aside.
• Clean the mushrooms, then cut the stem just below the cap.
• Slice the mushrooms and place in the bowl with the fennel.
• Add 1 drop of olive oil and another pinch of sea salt, then very gently begin to mix the ingredients to blend together. You may want to use wooden spoons to prevent oxidation.
• Add the fennel and mushrooms to the arugula and lightly toss to mix the vegetables.
• Add a drizzle of olive oil and another pinch of sea salt.
• Add a squeeze of fresh lemon juice and a crack of black pepper to taste.
Cookware for all sandwiches includes a pot with a steamer basket, preferably the type that sits on top of the pot. After steaming you can keep the bread moist by placing it between bamboo mats. Before assembling sandwiches allow the bread to cool slightly.
Sandwiches are great for packed lunches. Simply wrap the sandwich in parchment paper or purchase little parchment-type sandwich bags. Then place the sandwich in a plastic container to keep it moist and prevent it from smushing. Your sandwich will keep fresh overnight which makes it great travel food. A helpful hint when making food to go is not to overdo the moist spreads and ingredients that can make the bread soggy. I recommend packing any pickles in a separate container.
BURRITOS
Preparation time: 20 to 30 minutes
Serves 4
Ingredients
• 4 cups refried beans (see recipe p. 292)
• 5 to 6 cups shredded lettuce
• Pico de gallo
• Guacamole (see recipe p. 338)
• Hot sauce
• Large flour tortillas
• 1 jalapeño pepper sliced, seeds and capsicum removed
• 1 cup white rice cooked using half water and half tomato juice, optional
Preparation
• Prepare your refried beans following the recipe in the bean section.
• Cut the jalapeño in half lengthwise, then remove the seeds and the vein.
• Use a steamer basket to warm the tortillas, then place them in a bamboo mat and cover with a towel to keep warm.
• Take a tortilla and spread a layer of beans.
• Add the rice, if using.
• Add the lettuce, the pico de gallo, and the guacamole.
• Fold the tortilla over the beans and vegetables.
• Fold the sides into the center then roll the shell to form a tight wrap.
PICO DE GALLO
Preparation time: 10 minutes
Serves 4
Ingredients
• 2 cups fresh diced plum tomatoes, seeds removed. Heirloom tomatoes will make a more delicious sauce, especially if they are the sweeter variety.
• ½ cup chopped onions, diced to match the tomato
• to ½ cup chopped cilantro
• ¼ to ½ teaspoon sea salt
• Lime juice to taste, ½ small lime
• teaspoon umeboshi vinegar
• Optional: chopped serrano or jalapeño peppers, vein and seeds removed
Preparation
• Place the diced onion in a bowl. Add a pinch of sea salt and umeboshi vinegar. Gently massage the onion until it begins to glisten.
• Set it to the side while you are preparing the other ingredients.
• Remove the top of the tomato, then cut in quarters and remove the seeds.
• Add a pinch of sea salt and use a wooden utensil to blend with the tomatoes.
• If you are using peppers, prepare by removing the seeds and finely chopping.
• Remove the leaves from the sprigs of cilantro and chop coarsely.
• Place all vegetables in a prep bowl together with the cilantro.
• Add the remaining sea salt and toss together to blend the ingredients.
• Add a little fresh-squeezed lime juice and toss.
HUMMUS SANDWICH
Preparation time: 10 minutes
Serves 1
Ingredients
• Steamed un-yeasted sourdough bread or pita
• Lettuce, washed and dried
• 3 to 5 slices seasoned red onion, cut into thin half-moons
• 2 to 3 drops umeboshi vinegar
• Sea salt, a few granules, less than teaspoon
• 3 to 5 slices cucumber
• 1 teaspoon tahini
Preparation
• Place the red onion in a prep bowl. Add a few granules of sea salt and 2 to 3 drops of umeboshi vinegar. Use your fingers to gently mix the seasoning with the red onion, then set to the side.
• Slice the cucumber. I recommend thinner slices.
• Steam the bread until it gives off a freshly baked aroma.
• Place a bamboo mat on a plate.
• Remove the bread from the basket.
• Place the bread on the mat, cover with a second mat and allow the bread to cool a few minutes.
• Use a thin spread of tahini on each slice of bread.
• Use a generous spread of hummus on the bottom half.
• Place the cucumber slices evenly on top of the hummus.
• Strain any liquid and place the red onion evenly on top of the cucumber.
• Cover with lettuce add the top slice of bread.
• For a gooier sandwich add a thin spread of humus to the top slice of bread.
• If packing your sandwich to go, I recommend keeping it whole. If eating at home feel free to cut it in half.
SIMPLE TOFU SANDWICH
This is a great travel sandwich and keeps fresh when wrapped in parchment paper and stored in an airtight baggie. If you are taking it to go, use a little less pickle, or keep your pickled vegetable in a separate container, and add it before eating.
Preparation time: 10 minutes
Serves 1
Ingredients
• Steamed un-yeasted sourdough bread
• Lettuce, washed and dried
• 3 to 5 slices cucumber, sliced thin
• 1 to 2 tablespoons sauerkraut, kimchi, or sliced dill pickle
• Tahini, about 1 to 2 tablespoons
• 2 to 3 teaspoons prepared mustard of your choice
• Marinated or steamed tofu
• Hummus, optional
Preparation
• Prepare the tofu according to my recipe (see p. 300).
• Slice the cucumber.
• Steam the bread until it gives off a freshly baked aroma.
• Place a bamboo mat on a plate.
• Place the bread on the mat, cover with a second mat and allow the bread to cool a few minutes.
• Use a thin spread of tahini on each slice of bread, followed by the mustard.
• Place the cucumber slices across the bottom slice of bread.
• Drain excess liquid from the pickle and add on top of the cucumber.
• Add the tofu. If you like, add a thin spread of mustard on the tofu.
• Cover with lettuce, then add the top slice of bread.
• For a richer sandwich add a thin spread of humus to the top slice of bread.
• If packing your sandwich to go I recommend keeping it whole. If eating at home feel free to cut it in half.
Preparation time: 10 minutes
Makes 2 cups
Ingredients
• ½ cup juice from cooked chickpeas.
• 1 to 2 tablespoons cooked chickpeas, optional
• 2 teaspoons lemon juice
• 2 teaspoons apple cider vinegar
• 2 teaspoons Dijon mustard
• 4 teaspoons umeboshi vinegar
• 2 teaspoons brown rice syrup
• ¼ teaspoon caper juice
• ¼ teaspoon sea salt
• ¼ teaspoon dry mustard
• Optional: teaspoon wasabi powder or black pepper
• 1½ cups olive oil
Preparation
• Pour all the wet ingredients except the olive oil into a larger glass jar.
• Add the dry ingredients.
• Slowly begin to add the olive oil while blending.
• As you continue to pour, the ingredients will begin to emulsify creating a creamy texture.
• If you like a thicker style mayo, simply add a few chickpeas while blending.
Preparation time: 20 minutes
Serves 2
Ingredients
• 4 slices of steamed un-yeasted sourdough bread
• Precooked tempeh using the boiling method (see p. 304)
• teaspoon smoked paprika
• teaspoon harissa
• ½ teaspoon prepared mustard
• ¼ teaspoon toasted sesame oil
• 2 to 3 tablespoons safflower or sunflower oil for frying
• ½ teaspoon shoyu
• teaspoon mirin
• Cabbage slaw, prepared in advance (see p. 342)
• Guacamole, prepared in advance (see p. 338) or Susan’s Vegan Mayo (see p. 351) with chopped basil added
• Lettuce and tomato are optional
Preparation
• Place all dry ingredients in a small prep bowl.
• Add the mustard, shoyu, and mirin, then mix to blend well.
• Cut tempeh lengthwise into strips about - to ¼-inch thick.
• Place about a to ¼ inch of safflower oil in a cast-iron frying pan.
• Turn on the flame and begin to heat the oil.
• Fry on one side until the tempeh is golden brown.
• Flip the tempeh, add a spread of the seasoning, while the opposite side is frying.
• Place the fried tempeh on a paper towel to drain off any excess oil.
• Steam the bread until it has a freshly baked aroma.
• Place on a bamboo mat and allow to cool for 2 to 3 minutes.
• Spread guacamole on each slice of the bread.
• Place the tempeh bacon on top, followed by the cabbage slaw.
• Add lettuce and/or tomato.
• Add the top slice of bread.
TEMPEH REUBEN
Preparation time: 5 to 7 minutes
Vegetables make 2 to 3 sandwiches
Ingredients
• 2 to 3 squares of precooked tempeh
• 1 cup sliced cremni mushrooms
• 1 cup onions cut into ¼-inch half-moons
• ½ cup sauerkraut
• ½ teaspoon sesame oil or 1½ tablespoon olive oil
• ½ cup water
• to teaspoon sea salt
• Whole-wheat or multigrain buns, steamed
• Tomato mayo relish
• Lettuce and pickles, optional
Tomato Mayo Relish Preparation
• Place 2 to 4 tablespoons of Susan’s Vegan Mayo (see p. 351) in a prep bowl.
• Add 1 to 1½ teaspoons tomato paste.
• Use a wooden utensil or fork to blend.
• Add ½ teaspoon finely chopped dill pickles.
• Mix well and you are ready to use on your sandwich.
Preparation
• Steam the bun on low heat until it gives off a fresh baked aroma.
• Remove the bun from the steaming basket and wrap it in a bamboo mat to keep it moist. Cut the tempeh in half so you have two 
-inch-thick squares.
• Heat a little oil in a skillet, add the tempeh, and cook on each side for 2 to 3 minutes.
• Remove from the pan and place on a plate.
• Add a little more oil to the skillet.
• Add the onions and begin to sauté.
• Add a little water, and when the onions begin to change color add a pinch of sea salt.
• Add the mushrooms and continue to sauté for 3 to 5 more minutes.
• Add the sauerkraut and sauté for another 2 minutes.
• Turn off the flame.
• Spread the relish on each side of the bun. I say be generous!
• Place one half of the tempeh on the bottom part of the bun.
• Spread a little more sauce on the tempeh.
• Add the vegetables.
• Place the other half of the tempeh on top of the vegetables.
• Add the pickles, then the lettuce.
• Add the top of the bun and serve warm.
TOFU BANH MI
Preparation time: 15 to 20 minutes
Serves 2 to 3
Ingredients
• 6 thicker cut slices steamed un-yeasted sourdough bread
• 12 leaves lettuce washed and dried
• ¼ to cup kimchi
• 5 cucumber slices per sandwich
• ½ teaspoon yellow mustard or teaspoon dry mustard
• ¼ to ½ teaspoon harissa
• 1 teaspoon shoyu
• ½ teaspoon mirin
• 2 teaspoons umeboshi vinegar
• teaspoon toasted sesame oil
• 2 to 4 tablespoons extra virgin olive oil
• ¼ to cup water for steaming bread
• “Curried Mayo”; 6 to 8 tablespoons of Susan’s Vegan Mayo (see p. 351) seasoned with teaspoon curry powder or make your own curry using teaspoon cumin, teaspoon yellow mustard, and teaspoon harissa.
PAN-FRIED TOFU
Preparation time: 5 to 7 minutes
• Rinse the tofu and cut into ½-inch-thick slices.
• Press the tofu slices between a clean cloth to remove excess water.
• Add the toasted sesame oil then the olive oil to a pan and gently heat.
• Add the tofu and begin to fry on one side.
• Measure the liquid ingredients and reserve in a prep bowl.
• Add half of the harissa to the liquid, then add the mustard and mix.
• Spread a little of the seasoning mix on the tofu, then turn the tofu over to lightly fry.
• Spread additional seasoning on the fried side.
• Allow the tofu to fry for 3 minutes then turn it over and add more of the sauce mixture.
• Remove the tofu from the pan and allow to cool a bit before assembling your sandwich.
• Spread a little curried mayo on each slice of bread. My advice is to be generous.
• Place sliced cucumbers on one half of the bread.
• Next add the kimchi.
• Layer the fried tofu on top of the kimchi.
• Add the lettuce and the other slice of bread.
Pickles are an important part of creating healthy digestion. Ideally you should try to include a small 1- or 2-tablespoon serving of pickles almost daily. Because pickles are salty, it is important to stick to just one small serving. We recommend having pickles with meals about five times per week.
You can purchase naturally fermented pickles at the local health-food shop or at the farmers’ market. When shopping for pickles, such as sauerkraut, look for organic ingredients and sea salt. There should be no preservatives listed on the label.
You can also try making your own pickles at home. It’s quite easy, and you can control what vegetables and how much salt go into your homemade pickles. Homemade pickles are also delicious!
QUICK UMEBOSHI VINEGAR PICKLES
Preparation time: 15 minutes; minimum fermentation time: 3 hours
Serving size is approximately 2 tablespoons
Ingredients
• Choose one vegetable or a combination of vegetables. Here are some of my favorites:
• Daikon radishes or red radishes, sliced into half-rounds on the angle
• Cauliflower florets
• Turnips, sliced into thin half-rounds
• Red onions, sliced into ¼- to ½-inch-thick half-moons
• Lotus root, cut into half-rounds
• Red or green cabbage, cut into 1-inch squares or thin slices
• 3 to 3½ parts water per 1 part vegetable
• 1 part umeboshi vinegar per 1 part vegetable
Preparation
• Cut the vegetables and place them in a deep Pyrex bowl.
• Use a liquid measuring cup to measure the liquid ingredients.
• Pour enough liquid to cover the vegetables. Place the small bowl or dish over the vegetables to keep them submerged under the brine.
• Cover the bowl with a bamboo mat or cheesecloth and place in a cool, dark area to ferment.
• The thicker-cut vegetables and the heartier vegetables (such as the turnips) will need to be fermented longer than thinly sliced or softer vegetables. I usually let my pickles ferment overnight.
• Umeboshi pickles will keep in the fridge for up to one week.
QUICK CUCUMBER PICKLES
Preparation time: 10 minutes; fermentation time: 3 hours
Serving size is approximately 1 to 2 tablespoons
Ingredients
• 1 to 2 cucumbers, washed, cut in half lengthwise, seeds removed
• 1 part umeboshi vinegar
• 4 parts water
Preparation
• Slice the cucumber on the angle in ½-inch- to 1-inch-thick slices.
• Place the cucumber slices in a bowl.
• Use a liquid measuring cup to measure the liquid ingredients and pour liquid over the cucumbers to cover.
• Cover the bowl with a bamboo mat or cheesecloth and place in a cool, dark area to ferment for 3 hours.
• Use within 24 hours so that the pickles stay crispy and fresh.
QUICK PRESSED CUCUMBER AND RED ONION FOR SALADS
Preparation time: 30 minutes
Makes enough for a large salad
Ingredients
• ½ cucumber, seeds removed and sliced thinly on the angle
• ½ red onion, sliced into ¼-inch-thick half-moons
• teaspoon sea salt
• ¼ teaspoon umeboshi vinegar
Preparation
• Place the sliced onion in a prep bowl.
• Add a small pinch of sea salt and use your hands to mix the salt with the onion. Massage the onion for 2 minutes.
• Add the cucumber to the bowl, then continue to massage the vegetables for another 2 to 3 minutes.
• Add the umeboshi vinegar, then use your hands to gently blend the seasonings.
• Cover with a bamboo mat and allow the vegetables to sit while you assemble the rest of your salad.
• Add the pressed vegetables to your favorite salad base and enjoy.
APPLE GRAPE KANTEN DESSERT
Fresh fruit kanten is a clean, refreshing dessert that is the perfect ending to a big meal.
Preparation time: 20 minutes to make, and approximately 1 hour to set
Serves 3 to 4
Ingredients
• 2 cups apple juice
• 1 to 2 cups spring or filtered water
• 1 tablespoon agar-agar (also called kanten flakes) per cup of liquid. For three cups of total liquid (apple juice and water), use 3 tablespoons agar-agar.
• 1½ to 2 cups fresh grapes, cut in half and seeds removed
Preparation
• Place the apple juice and water in a pot.
• Add the agar-agar and bring to a slight boil on a medium flame.
• Lower flame and simmer until the kanten dissolves.
• Place the grapes in the serving dish of choice. Use either a large serving dish or individual ramekins. Pour the hot liquid over the fruit and allow the kanten to set, either at room temperature or in the refrigerator.
• Try using different fruit juices such as grape, white grape, peach, berry, and pear juice. Use different fruit combinations. I like fresh tangerines or cherries.
Serving Suggestions
• Make your kanten look extra-special by using champagne flutes or crystal and garnishing with fresh mint leaves. You can also top your kanten with almond crème or make a fruit mousse, by blending a little of the kanten with amasake.
POACHED PEARS
Preparation time: 15 minutes
Serves 2 to 4
Ingredients
• 2 pears, washed, cored, and quartered
• Water
• teaspoon sea salt
• 1 to 2 tablespoons barley malt
• lemon wedge or balsamic vinegar
Preparation
• Place a small amount of water in a deep sauté pan, just enough to cover the bottom.
• Place pears in the pan and add a tiny pinch of sea salt, cover, and bring to a boil on a medium flame.
• Lower the flame and steam for 5 minutes, then drizzle 1 tablespoon of barley malt over top. Note that the cooking time will vary according to the ripeness, variety, and texture of the pear. The pear should still be slightly crunchy when you add the barley malt.
• Replace the cover and give the pot a gentle shake to mix the sweetener with the cooking liquid.
• Cook pears until they reach the desired texture.
• Squeeze a little fresh lemon or add a little aged balsamic vinegar over top of the pears and gently fold to blend the flavors.
• When the pears reach a desired texture, place in a serving dish. Continue heating the remaining sweet mixture to allow it to reduce, then pour over the plated pears.
• Place in a serving dish.
APPLE SAUCE
Recipe by Barbara Schwalm
Preparation time: 30 minutes
Serves 10
Ingredients
• 3 Granny Smith apples
• 3 Winesap apples
• 3 Rome apples
• 3 McIntosh apples
• 3 Red Delicious apples
• to teaspoon sea salt
• 1 to 2 tablespoons olive oil
• ½ to ¾ cup apple juice or cider
• Cinnamon, optional
Preparation
• Wash, core, and quarter the apples, then place them in a bowl with a pinch of salt to prevent oxidation.
• Place apples in a stock pot with liquid to cover the bottom of the pot by 2 to 3 inches.
• Add a small pinch of sea salt.
• Cover and bring to a boil, lower the flame, and simmer until the apples are soft. The cooking time will vary according to the firmness of the apples. Cook about 10 minutes, then check the texture.
• When the apples are soft pour into a hand food mill or food processor. For a chunkier style sauce use a potato masher.
• Add a little olive oil and another pinch of sea salt.
STEAMED SEASONAL FRUITS WITH SWEET KUZU SAUCE
Seasonal fruit is the fruit that is obtained locally within a season.
Preparation time: 15 minutes
1 piece of fruit yields 1 to 2 servings
Ingredients
• Fresh peaches, apples, or pears, washed, cored, and cut into quarters, 2 to 3 pieces of fruit
• 1 to 2 tablespoons rice syrup
• A pinch of sea salt, about teaspoon
• 1 slightly rounded teaspoon kuzu per 1 cup liquid
• ½ to 1 teaspoon fresh lemon juice
• Water
Preparation
• Fill a deep, wide skillet with about ½ inch to 1 inch of water. Use more water for harder fruits such as apples or pears and less water for softer fruits like peaches. Place fruit in the pot, cut side down.
• Add a tiny pinch of sea salt, turn on the flame to a medium setting, and cover.
• Bring the water to a boil, then lower the flame and gently steam the fruit to the desired texture. The type of fruit you use and the firmness you desire will determine the cooking time. You want the fruit to be tender enough to cut it easily with a spoon but not mushy. Harder fruits take approximately 2 to 5 minutes or longer to cook. Softer fruits may take only 2 to 3 minutes to cook. Check the texture while the fruit is cooking.
• When the fruit is almost tender, add the rice syrup and cook uncovered for another minute.
• Turn off the flame, remove the fruit from the pan, and place it in a serving dish.
• Leave the juice in the pan to make the sauce.
• Measure the kuzu in a separate Pyrex bowl.
• Add ¼ to cup water and dissolve the kuzu, using your fingers to break up any clumps.
• Turn the flame on low and add the dissolved kuzu to the juice in the pan while stirring constantly.
• Continue to stir until the liquid comes to a boil and thickens. Turn off the flame and allow the sauce to sit for a minute.
• Drizzle sauce over the fruits and garnish with fresh mint sprig or shiso leaves, lightly toasted walnuts, or pecans.
Recipe by my father, Jared Schwalm
Makes a great topping for pancakes or simply to eat as a dessert.
Preparation time: 15 minutes
Serves 4
Ingredients
• 3 hard, crisp apples: feel free to use a combination which may include Granny Smith if you like a sweet and tart taste.
• 1 tablespoon extra virgin olive oil
• ¼ to cup apple cider
• 1 tablespoon vanilla
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• 1 teaspoon kuzu or 1 to 2 tablespoon other flour
• teaspoon sea salt
Preparation
• Wash and peel apples, cut into ¼-inch-thick slices. Place cut apples in a bowl of water with a pinch of salt to prevent oxidation.
• Gently heat the oil in a pan.
• Add the apples and a pinch of sea salt, then gently fold to coat with oil.
• Add a splash of apple cider. Turn gently to keep the apples intact.
• Cover and let simmer for 2 to 3 minutes.
• Add the rest of the cider and the seasonings to the liquid.
• Turn to blend all the ingredients.
• In a small Pyrex bowl, dissolve kuzu in 1 to 2 tablespoons apple cider.
• Add the kuzu to the apples and continue to fold. As the liquid comes to a gentle boil the juice will thicken. If you like a thicker sauce use less cider.
Variation
• Use pears in place of apples or mix apples with pears.
ALMOND CRÈME
Sweet, delicious, and rich, almond crème is great with fresh fruit. You can make fancy fruit cocktails or simply serve it as a dip. Either way this is a winner. Almond crème also makes a delicious cake frosting.
Preparation time: 15 minutes
Makes 1½ to 2 cups
Ingredients
• 1 cup raw almonds
• ½ cup amazake, a fermented rice beverage, and ¼ cup rice syrup OR ½ cup brown rice syrup and ¼ to cup almond, soy, or rice milk
Preparation
• Blanch the almonds 5 to 7 minutes and remove the skins.
• Place the almonds, rice syrup, and half the amount of liquid ingredients in a blender or food processor. Begin to blend, while adding additional liquid. Feel free to adjust the liquid ratio to achieve the desired consistency.
• This recipe makes 1½ to 2 cups of crème and will keep in the refrigerator for at least 5 days.
PANNA COTTA WITH FRESH FRUIT SAUCE
Preparation time: 1½ hours
Serves 4 to 5
Ingredients
• 2 cups amasake
• 1 cup organic non-GMO soy milk or almond milk
• 2 teaspoons agar-agar flakes (also called kanten flakes)
• 1 to 3 teaspoons maple syrup or 1 tablespoon rice syrup
• ½ teaspoon vanilla extract
Preparation
• Pour liquid ingredients into a pot and gently begin to heat on a low flame.
• Add the kanten flakes and bring the liquid to a very gentle boil.
• Lower the flame and simmer until all of the agar-agar is completely dissolved.
• Turn off the flame.
• Add the maple syrup and stir with a wooden spoon to mix well.
• Add the vanilla and stir.
• Pour the liquid into a bowl or mold and allow it to cool.
• When your dessert sets, gently remove it from the mold and place it on a serving dish together with the sauce.
Ingredients
• Apple or grape juice to cover the bottom of the pan, about cup
• 1 cup fresh berries
• Maple syrup or rice syrup, to taste
Preparation
• Add the apple or grape juice to a saucepan with some fresh berries and a few grains of sea salt. Turn on the flame and simmer on low. The liquid will begin to reduce and thicken into a sauce as the berries begin to cook. When the sauce reaches the desired consistency turn off the flame. If the berries are a little tart, you may want to add a little maple syrup or rice syrup to make the sauce sweeter. To serve, place some sauce on a dish, then place the panna cotta on top of the sauce. Garnish with a few fresh berries and a nice fresh sprig of mint.
CARAMEL RICE PUDDING
Preparation time: approximately 1 hour
Serves 2 to 4
Ingredients
• 1 cup organic carnaroli risotto rice
• 5 cups water
• 1 cup apple juice
• teaspoon sea salt
• ¼ to ½ teaspoon organic olive oil
• 1 teaspoon vanilla extract
• 2 teaspoons fresh-squeezed orange juice
• Heat the apple juice and water together in a pot.
• In a separate, heavier pot, warm the olive oil over a low flame. Add the risotto rice and sauté for 1 to 2 minutes.
• Ladle the warm liquid over the rice, then add the sea salt and stir. Allow the liquid to begin to absorb into the rice almost completely before adding any additional liquid.
• Continue to ladle the liquid into the rice and fold rice after each ladle of liquid is added. When you reach the desired consistency and texture, turn off the flame. If you want a creamier texture, use the entire amount of liquid. If you like the rice to have more texture, use less liquid.
• Add the fresh orange juice and blend with the rice.
Caramel Topping
• ½ cup brown rice syrup
• ½ cup barley malt
• 1 tablespoon water
• 2 to 3 drops umeboshi vinegar
• 1 teaspoon fresh-squeezed orange juice
Preparation
• Put the water, rice syrup, and barley malt in a saucepan.
• Add the umeboshi vinegar and mix well with a wooden spoon.
• Gently heat the mixture until it begins to boil around the edges of the pan.
• Turn the flame off. Add the fresh orange juice and mix well.
Serving Suggestions
• Use individual serving dishes. Ladle a little sauce on the bottom, followed by the rice.
• Pour additional sauce on top, and garnish with roasted pecans and fresh berries.
• You can also create a parfait by layering fresh berries between layers of pudding.
Preparation time: 30 to 40 minutes to cook and approximately 1 hour to set
Serves 4 to 6
Ingredients
• 2 cups amasake
• 1 cup organic apple juice or cider
• 1 cup water
• 1 to 2 tablespoons barley malt
• 7 teaspoons agar-agar flakes (also known as kanten flakes)
• ½ cup toasted almonds, finely chopped or crushed
Preparation
• Pour all the liquid ingredients in a saucepan and begin to heat over a medium flame.
• As the liquid begins to warm, add the kanten flakes, then bring to a gentle boil.
• Lower the flame and continue to simmer until the agar dissolves completely.
• Add the barley malt and mix well.
• Ladle the liquid into individual serving dishes or into a flat Pyrex pan.
• Allow the liquid to cool for a few minutes, then top with the almonds.
• The kanten will begin to set as it cools. You may also allow it to cool in the refrigerator.
Preparation time: 1 to 2 hours
Serves 6
Ingredients
• 3¾ cups precooked pumpkin (two 15-ounce cans)
• 1½ cups water
• 1 to 1¼ cups brown rice syrup
• 1 teaspoon maple syrup
• 9 to 10 teaspoons agar-agar (kanten flakes)
• Optional: cinnamon and nutmeg to taste and/or my Grandmother’s secret ingredient, a splash of good whiskey!
Preparation
• Mix the cooked pumpkin and water together and place in a pot.
• Begin to gently heat the mixture over a low flame.
• Add the kanten flakes and gently cook until the flakes are completely dissolved.
• Add rice syrup and stir to blend thoroughly with the pumpkin.
Serving ideas
• Garnish with chopped and toasted pecans and/or almond crème. Pumpkin custard also makes a great topping for couscous or teff cake, or a filling for pumpkin pie.
Preparation time: 1½ hours
Serves 6 to 8
Ingredients
• 4 apples, washed and cored
• ¼ cup barley malt
• ½ cup rice syrup
• ¼ cup maple syrup
• ¼ teaspoon umeboshi vinegar
• ¼ teaspoon vanilla extract
• 1 cup chopped walnuts
• ½ to 1 cup raisins
• 1 teaspoon extra virgin olive oil
• 1 teaspoon walnut oil
• cup apple juice
Cookware
• Deep baking dish
• 2 prep bowls
Preparation
• Preheat oven to 375 degrees.
• Measure the dry ingredients into a bowl and mix well.
• Measure the wet ingredients and pour into a separate bowl and mix well.
• Make a well in the middle of the dry ingredients, then pour the wet ingredients into the well and mix.
• Pour a tablespoon of olive oil and walnut oil into a dish and mix the oils.
• Dip your hands into the oil, then rub each apple with oil.
• Use the remaining oil to oil the baking pan.
• Pour the apple juice into the bottom of the pan and place the apples in the pan, stem side facing up.
• Fill each core with the sweet nut mixture.
• Bake uncovered for 1 hour or until soft.
• Serve in individual dessert dishes.
STRAWBERRY-BLUEBERRY FRUIT CRUMBLE
This recipe uses strawberries and blueberries, but you can substitute 9 cups of other berries or fruits of your choice.
Preparation time: 1½ hours
Serves 12 to 14
Ingredients
For the fruit filling:
• 4½ cups fresh blueberries, washed and stems removed
• 4½ cups fresh strawberries, washed, stems removed, and quartered
• 6 tablespoons unbleached white flour
• to ¼ cup apple juice
• 2 tablespoons rice syrup
For the topping:
• 1 cup whole-wheat pastry flour
• 1 cup cornmeal flour
• 1 cup rolled oats
• ½ cup oat bran flour (or rolled oats whizzed in the blender or food processor)
• ½ cup white flour
• ½ teaspoon sea salt
• ¼ cup barley malt
• ¼ cup maple syrup
• cup walnut oil
• cup extra virgin olive oil (if possible, choose an olive oil with a buttery finish)
• 1 teaspoon vanilla extract
Preparation
• Preheat oven to 375 degrees.
• Place washed and cut berries in a prep bowl and set aside.
• Use a dry measuring cup to measure the dry topping ingredients into a large prep bowl, and use a pastry blender or two forks to combine well.
• Place the dry topping bowl in the refrigerator while you are preparing the wet ingredients. Measure the wet ingredients into a prep bowl and blend with a spatula.
• Sprinkle the 6 tablespoons of unbleached white flour over the top of the berries. Blend the apple juice and rice syrup together, pour over the fruit, and mix to coat the fruit evenly.
• Oil the baking dish with about 1 teaspoon of olive oil or walnut oil, and add the berry mixture to the dish.
• Take the dry ingredients out of the refrigerator.
• Make a well in the middle of the dry ingredients and add the wet ingredients.
• Blend the wet and dry ingredients together with a pastry blender or two forks. The mixture should form a thick batter.
• Use a spatula to spread the mixture evenly on top of the fruit. Try not to touch the batter with your hands, as the heat and moisture in your hands will affect the texture of the crumble topping.
• Bake uncovered for 30 to 35 minutes.
• Serve in individual dessert dishes.
Preparation time: 20 to 30 minutes
Makes a 9-inch pie crust
Ingredients
• 1½ cups pastry flour
• 3 tablespoons olive oil, chilled for 2 hours to make a thicker consistency
• ½ teaspoon sea salt
• to ½ cup chilled water. This may vary according to the type of flour you use and your environment.
Preparation
• Pour the olive oil into a flexible container and place in the freezer.
• Let chill until the color changes and it congeals but is still somewhat soft in consistency.
• In a prep bowl use a fork to mix the flour together with a pinch of sea salt.
• Remove the olive oil from the freezer and add it to the flour.
• Use 2 forks to mix together, forming small flaky crumbs.
• Place the crumbs in the refrigerator or freezer for about an hour.
• You can make pie crumbs in advance. Crumbs will keep in the freezer for several months.
• When you are ready to make your crust remove the crumbs from the freezer.
• Dissolve teaspoon sea salt in cold water.
• Begin adding the water a little at a time. Use a fork to mix.
• Keep adding the water until the ingredients begin to hold together and you are able to form a ball. At this point use your hands to gently form the dough. Do not over-handle the dough as it interferes with the flakiness of the crust.
• Place the dough ball on a lightly floured pastry cloth and begin rolling out the dough.
• Again, the less you touch it the better.
• Place the dough in a lightly oiled pie pan.
• Use with your favorite pie filling.
• If you just want to make a crust bake at 350 degrees for 10 to 15 minutes or until it is golden brown.
ALTERNATE PIE CRUST USING UNBLEACHED WHITE FLOUR
Preparation time: 20 minutes
Makes one 8-inch pie crust
Ingredients
• ¾ cup pastry four
• ¾ cup unbleached white flour
• ¼ cup olive or walnut oil
• ¼ to ½ teaspoon sea salt
• ¼ to cup cold water
Preparation
• Prepare using the same method above. For a variation you can try using walnut oil in place of olive oil.
Recipe by my mother, Barbara Schwalm
Preparation time: 50 to 60 minutes
Makes one 9-inch pie
Ingredients
• 8 cups apples, washed and peeled, cut in halves, and then into 1½-inch-thick wedges
• 2 tablespoons pastry flour
• to teaspoon sea salt
• 1 teaspoon cinnamon
• teaspoon nutmeg
• ¼ cup apple juice
• 2 tablespoons brown rice syrup (Suzanne’s, Sweet Cloud, or Clearspring)
• 1 tablespoon olive oil
Preparation
• Preheat oven to 400 degrees.
• Begin to prepare the pie dough crumbs and place in the freezer while you prep the apples.
• Wash, peel, and cut the apples, then place in a bowl of water with a pinch of sea salt to prevent oxidation.
• At this point prepare your pie crust. Roll out the bottom crust and place in an oiled pie pan then continue to prep the apples.
• In a separate bowl, mix 2 tablespoons flour with the cinnamon and nutmeg.
• Remove the cut apples from the water. Place in a bowl.
• Add the dry ingredients, then use your hands to mix with the apples.
• Place the apple juice, brown rice syrup, and olive oil in a sauce pan.
• Gently heat for 1 to 2 minutes then pour over the apples.
• Mix well to coat the apples evenly.
• Place the apples in the pie shell.
• Roll out the top crust.
• Place the top crust over the apples, cut off any excess dough.
• Seal and flute the edges.
• Bake at 400 degrees for 30 to 40 minutes.
BLUEBERRY PIE
Recipe by Barbara Schwalm
Preparation time: 45 to 50 minutes
Makes one 9-inch pie
Ingredients
• 4 cups blueberries, washed
• ½ cup rice syrup (Suzanne’s, Sweet Cloud, or Clearspring)
• cup pastry flour
• to teaspoon sea salt
• ¼ teaspoon cinnamon
• 1 tablespoon olive oil
• Optional for more sweetness: 1 to 2 tablespoons maple syrup. If using maple syrup, use a little extra flour to coat the berries.
Preparation
• Preheat oven to 425 degrees.
• Wash the blueberries and place in a medium-size prep bowl.
• In a separate bowl mix the flour, sea salt, and cinnamon.
• Sprinkle the dry ingredients over the blueberries and use a spatula to blend.
• In a saucepan gently heat the rice syrup and olive oil.
• Pour over the berries. Use a spatula to coat the berries.
• Allow the berries to sit while you roll out the pie dough.
• Roll out the bottom crust and place in an oiled pie pan.
• Fill the pan with the berries.
• Roll out the top crust and place the top crust over the berries, cut off any excess dough.
• Seal and flute the edges.
• Bake at 425 degrees for 30 to 35 minutes.
MINI APPLE PECAN TART
This is a great way to use up any remaining pie crust, or, if you like, make several smaller pies following the above preparation.
Preparation time: 60 minutes when making crust
Makes one 5-inch tart
Ingredients
• 1 to 1½ cups apples, peeled and sliced
• 1 teaspoon oat flour
• teaspoon cinnamon
• teaspoon nutmeg
• teaspoon sea salt
• 2 teaspoons brown rice syrup
• ½ teaspoon olive oil
• ½ teaspoon vanilla
• ¼ cup chopped pecans
Preparation
• Measure the dry ingredients and place in a bowl.
• Use a fork to blend the ingredients.
• In another bowl mix the wet ingredients.
• Wash and peel 2 to 3 apples, then cut into ½-inch-thick slices.
• Pour the dry ingredients over the apples, mix to coat the apples.
• Pour most of the wet ingredients over the apples and mix well.
• Chop the pecans and place them in a prep bowl.
• Pour the remaining wet ingredients over the pecans.
• Roll out the pie dough and place in an oiled pie pan.
• Place the apples in the pie crust.
• Add the pecans evenly over the fruit.
• Bake at 350 degrees for 30 minutes.
BROWN RICE CRISPY TREATS
Although these are more of a kids’ snack, everyone seems to love eating these sweet, crunchy treats. This quick snack will keep in a tin or glass container for 1 week.
Preparation time: 15 to 20 minutes
Serves 10
Ingredients
• ½ cup barley malt
• ¾ cup maple syrup
• 1 cup organic currants or raisins
• 1 cup organic peanut butter
• 5 cups organic crispy brown rice cereal
Preparation
• Mix barley malt, maple syrup, and peanut butter in a stainless steel pot. Gently heat on a low flame, then add the fruits and continue to mix. When bubbles appear around the edge of the pot, turn off the flame and add the crispy brown rice cereal. Mix well to blend all the ingredients. Place on an oiled tray to cool a bit, then roll into balls and serve.
• Substitute almond butter or tahini for the peanut butter. When using tahini, increase the amount of rice cereal by ¼ to ½ cup to maintain a pliable consistency. You can also add grain-sweetened chocolate chips for an extra-special treat.
CHOCOLATE MAPLE WALNUT COOKIES
Preparation time: 25 to 30 minutes
Makes 20 cookies
Ingredients
• 2 cups pastry flour
• teaspoon sea salt
• 3 tablespoons organic cocoa
• ½ teaspoon baking powder
• ½ cup chopped walnuts
• ½ teaspoon vanilla
• ½ teaspoon vinegar
• ¼ cup organic olive oil. Use an olive oil that has a buttery taste and no bitter aftertaste.
• 1 cup pure organic maple syrup
Preparation
• Preheat oven to 350 degrees.
• Combine all dry ingredients in a prep bowl.
• Use a fork to blend all dry ingredients.
• Make a hole in the middle of the dry ingredients.
• Add the wet ingredients. Use a spatula to blend all the ingredients.
• Use a large soup spoon to scoop the dough onto parchment-lined cookie sheets.
• Try to keep the spacing uniform, leaving a couple inches between each cookie.
• Bake at 350 degrees for 13 to 15 minutes, rotating the pans halfway through. The baking time depends on how you like your cookies; longer baking equals more crunch.
VANILLA BUTTER PECAN COOKIES
Preparation time: 30 to 35 minutes
Makes 27 cookies
Ingredients
• ½ cup oat flour
• ½ cup corn meal flour
• 1 cup pastry flour
• ½ cup pecan meal or finely chopped pecans
• ¼ teaspoon sea salt
• to teaspoon nutmeg
• ¼ cup olive oil
• 3 teaspoons or 1 tablespoon vanilla
• 1 teaspoon barley malt
• 2 teaspoons brown rice syrup
• cup organic pure maple syrup
Preparation
• Preheat oven to 350 degrees.
• Combine all dry ingredients in a prep bowl.
• Use a fork to blend all dry ingredients.
• Make a hole in the middle of the dry ingredients.
• Add the wet ingredients. Use a spatula to blend the ingredients.
• Use a large soup spoon to scoop the dough onto parchment-lined cookie sheets.
• Try to keep the spacing uniform, leaving a couple inches between each cookie.
• Bake at 350 degrees for 12 to 14 minutes, rotating the pans halfway through. The baking time depends on how you like your cookies, longer baking equals more crunch.
COOKIE DOUGH PIE CRUST
This is a great crust to use for fruit kanten or custard pies. I have also used it in fruit tarts, following the preparation of apples used in the apple pie recipe. When using this crust for a tart you may have to bake it a little longer.
Preparation time: 40 to 45 minutes
Makes one 10-inch pie crust and a little to spare
Ingredients
• 1 cup pastry flour
• 1 cup oat flour or blended rolled oats
• ½ cup pecans, blended
• ½ cup walnuts, blended
• ¼ teaspoon sea salt
• ½ to ¾ cup rice syrup
• 2 to 4 teaspoons maple syrup. The amount of syrup used may vary slightly depending on the oat flour texture.
• cup olive oil
• 1 teaspoon vanilla extract
Preparation
• Preheat oven to 350 degrees.
• Mix dry ingredients together in a bowl.
• Whisk together the wet ingredients in a separate bowl.
• Make a well in the center of the dry ingredients, then add the liquid ingredients.
• Use a spatula to mix thoroughly.
• Press the dough into an oiled pan.
• A thinner metal pan works best for this recipe.
• Bake for 25 to 30 minutes.
• If you are using this crust for a custard, pudding, or kanten filling, allow it to cool before adding the filling.
With their light freshness and sweet taste, fresh vegetable and fruit combination juices are perfect for satisfying a sweet craving. They are particularly beneficial to the liver, gallbladder, and pancreas. I like to include juices as a snack or as part of a meal when I create menus for my clients. Juicers: I like using a slow juicer model for vegetables and hard fruits, as they yield more juice than high-speed juicers do. A hand juicer works well for citrus.
All vegetable or vegetable-fruit juices are best when they are made fresh; try to consume them immediately after juicing. Here are some of my favorite combinations.
FRESH CARROT JUICE
Preparation time: 5 to 7 minutes
Serves 1
Ingredients
• 4 to 4½ large carrots, or enough to yield one 8-ounce serving of juice
Preparation
• Wash the carrots and cut into 1-inch pieces.
• Place the carrots in a juicer and juice according to your juicer manufacturer’s instructions.
• Pour juice into a glass and enjoy immediately.
Preparation time: 10 minutes
Serves 2
Ingredients
• 4 large carrots or 1 cup fresh carrot juice
• 2 apples or 1 cup fresh apple juice
• A squeeze of fresh lemon, optional
Preparation
• Wash the carrots and cut into 1-inch-long pieces.
• Wash and core the apple, then cut into 1-inch pieces. Fill a dish with water and a few grains of sea salt and add the sliced apple to prevent it from oxidizing while preparing the juice.
• Place the carrots in a juicer and juice according to your juicer manufacturer’s instructions, then do the same with the apple.
• If you are adding the fresh lemon, squeeze it directly into the juice and blend thoroughly with a wooden utensil.
• Pour juice into two glasses and enjoy immediately.
CARROT-APPLE-ORANGE JUICE WITH A TWIST
Preparation time: 10 to 15 minutes
Serves 2
Ingredients
• 4 large carrots or 1 cup fresh carrot juice
• 1 apple or ½ cup fresh apple juice
• 1 large orange, or ½ cup orange juice
• 2 or 3 lemon wedges, sliced 1-inch thick
Preparation
• Wash the carrots and cut into 1-inch-long pieces.
• Wash and core the apple, then cut into 1-inch pieces. Fill a dish with water and a few grains of sea salt and add the sliced apple to prevent it from oxidizing during the juice preparation.
• Place the carrots in a juicer and juice according to your juicer manufacturer’s instructions, then do the same with the apple.
• Peel the orange, cut the wedges in half, and place in the juicer.
• Squeeze the lemon directly into the juice, then use a wooden utensil to stir.
• Mix well, then pour the juice into two glasses and enjoy immediately.
CARROT-CELERY JUICE
Preparation time: 10 minutes
Serves 1
Ingredients
• 3 to 4 large carrots
• 1 to 1½ stalks celery
Preparation
• Wash the carrots and cut into 1-inch-long pieces.
• Wash the celery and cut into ½-inch pieces.
• Place the carrots in a juicer and juice according to your juicer manufacturer’s instructions, then do the same with the celery.
• Pour the juice into a glass and enjoy immediately.
These juices are mildly sweet and slightly sour. Combining these two flavors relaxes the liver and the gallbladder. These juices are particularly helpful for a spring detox. Of course, you can enjoy them anytime you want a little extra lift.
While these juices might seem tame, they have a very powerful effect on your body. Because of this, we recommend a smaller serving size of these juices. Each juice recipe makes one serving, or half a cup of juice. Since different varieties of leafy greens yield different amounts of juice, I find it helpful to juice directly into a liquid measuring cup, and have specified the ingredients as such. This way you will know exactly how much juice each ingredient yields.
SWEET DREAM OF GREEN (NAPA, GREEN APPLE, CABBAGE)
Preparation time: 10 minutes
Serves 1
Ingredients
• cup napa cabbage juice, approximately 2 to 3 leaves napa
• cup green head cabbage juice, approximately 1 cup cabbage
• ¼ cup green apple, approximately ½ green apple
Preparation
• Wash and cut the green cabbage into 1-inch pieces.
• Wash and cut the napa cabbage into 1-inch pieces.
• Wash and cut the apple in half. Core one of the halves and cut into 1-inch pieces. Refrigerate the other half in a sealed dish with a little water and a squeeze of fresh lemon juice.
• Place the green head cabbage in a juicer and juice according to your juicer manufacturer’s instructions, then do the same with the napa, then the apple.
• Pour the juice in a glass and enjoy immediately.
COOL GREEN CUCUMBER JUICE(NAPA, CUCUMBER, GREEN APPLE)
Preparation time: 10 minutes
Serves 1
Ingredients
• ¼ cup fresh napa cabbage juice, approximately 3 to 4 leaves napa
• cup fresh green apple juice, approximately ½ green apple
• cup cucumber juice, approximately ¼ to cucumber
Preparation
• Wash and cut the leafy greens into 1-inch pieces.
• Wash and cut the cucumber into 1-inch pieces.
• Wash and cut the apple in half. Core and cut into 1-inch pieces. Store the other half in the refrigerator.
• Place the napa in a juicer and juice according to your juicer manufacturer’s instructions, then do the same with the green apple and the cucumber.
• Pour the juice in a glass and consume immediately.
Preparation time: 10 minutes
Serves 1
Ingredients
• cup green cabbage juice
• cup cucumber juice, ¼ to of a cucumber
• ¼ cup bok choy juice, approximately 2 to 3 leaves bok choy
• A few sprigs of fresh parsley, approximately cup parsley juice
• 1 wedge fresh lemon
Preparation
• Wash and cut the cabbage into 1-inch pieces.
• Wash and cut the bok choy into 1-inch pieces.
• Wash the parsley.
• Wash and cut the cucumber into 1-inch pieces.
• Place the green cabbage in a juicer and juice according to your juicer manufacturer’s instructions, then do the same with the bok choy, then the parsley, then the cucumber.
• Squeeze fresh lemon directly into the greens juice and stir.
• Pour the juice into a glass and enjoy immediately.